1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:12,080 --> 00:00:18,639 Speaker 1: I am Tom Holland and this is Fitness Disrupted. I 3 00:00:18,720 --> 00:00:22,919 Speaker 1: woke up this morning and my throat killed. And you 4 00:00:22,960 --> 00:00:26,680 Speaker 1: may hear it if you've listen to podcasts in the past. 5 00:00:27,200 --> 00:00:29,760 Speaker 1: My voice quite sound a little different as a result, 6 00:00:30,480 --> 00:00:34,440 Speaker 1: like so sore. You know when you wake up and 7 00:00:34,520 --> 00:00:38,920 Speaker 1: you take that first awake breath and you try to 8 00:00:39,000 --> 00:00:46,440 Speaker 1: swallow and it hurts. That was me about seven hours ago, 9 00:00:46,479 --> 00:00:49,800 Speaker 1: eight hours ago, and it's still there. It's better, but 10 00:00:49,960 --> 00:00:57,280 Speaker 1: it's there, it's there, and it's Tuesday. I am days 11 00:00:57,320 --> 00:01:02,200 Speaker 1: away Saturday from an iron man. That's a problem or 12 00:01:02,360 --> 00:01:07,440 Speaker 1: is it? Or is it right? And that is the 13 00:01:07,480 --> 00:01:10,720 Speaker 1: topic of today's show, a topic I have dealt with 14 00:01:10,760 --> 00:01:13,640 Speaker 1: many times and will continue because it's so important. It 15 00:01:13,640 --> 00:01:16,640 Speaker 1: goes to the psychology of what we do when it 16 00:01:16,680 --> 00:01:20,840 Speaker 1: comes to exercise and health and wellness and nutrition, all 17 00:01:20,840 --> 00:01:29,680 Speaker 1: of the above, behavioral modifications, human behavior, worry, worry, and yes, 18 00:01:30,880 --> 00:01:36,399 Speaker 1: I am going to use athletic metaphors and analogies and 19 00:01:36,520 --> 00:01:41,560 Speaker 1: simile ease and all of the above because they apply. 20 00:01:43,240 --> 00:01:48,320 Speaker 1: They so apply. Now let me say this, I am 21 00:01:48,440 --> 00:01:52,320 Speaker 1: rarely sick, rarely but you know when I get sick, 22 00:01:52,800 --> 00:01:56,559 Speaker 1: and my wife will attest to this right before race. 23 00:01:57,960 --> 00:02:02,600 Speaker 1: And it's no surprise when you study human physiology. I 24 00:02:02,720 --> 00:02:07,720 Speaker 1: pushed my training, and the more you push your training, 25 00:02:08,840 --> 00:02:12,600 Speaker 1: the more you are on the edge your immune system rest. 26 00:02:12,639 --> 00:02:14,600 Speaker 1: And that's why rest and everything I talked about in 27 00:02:14,600 --> 00:02:20,680 Speaker 1: the other podcasts about refueling and hydration and sleep, all 28 00:02:20,720 --> 00:02:24,840 Speaker 1: the stuff that truly matters, it's all important. It's all 29 00:02:25,520 --> 00:02:33,000 Speaker 1: rolled into performance, and yes, performance in athletics, performance in 30 00:02:33,160 --> 00:02:41,520 Speaker 1: any endeavor, music and life. And so I've learned, uh 31 00:02:41,639 --> 00:02:45,480 Speaker 1: not to even really tell my wife because she doesn't care. 32 00:02:45,639 --> 00:02:48,680 Speaker 1: She's heard it before. She knows the script. I marry 33 00:02:48,760 --> 00:02:52,919 Speaker 1: that person I did not marry. You know someone who's 34 00:02:52,960 --> 00:02:57,200 Speaker 1: going to say, woe is you? The complete opposite, which 35 00:02:57,200 --> 00:03:01,880 Speaker 1: is good. It's good. I don't give one more good 36 00:03:01,880 --> 00:03:07,280 Speaker 1: story kind of relates to that shortly. But many of you, 37 00:03:07,800 --> 00:03:10,200 Speaker 1: and many of the clients I coached in the past 38 00:03:11,600 --> 00:03:15,080 Speaker 1: would be freaking out right now. I put in a 39 00:03:15,120 --> 00:03:20,240 Speaker 1: lot of work for many months and to wake up 40 00:03:20,280 --> 00:03:23,079 Speaker 1: on a Tuesday for a Saturday race where I can 41 00:03:23,120 --> 00:03:29,200 Speaker 1: barely swallow not good? Right? Or is it not a problem? 42 00:03:29,360 --> 00:03:34,520 Speaker 1: That's what this show is about talk about worry and 43 00:03:34,560 --> 00:03:39,920 Speaker 1: tied into physiology, and it's a reciprocal relationship. One affects 44 00:03:40,000 --> 00:03:42,560 Speaker 1: the other. Your mind affects your body, and your body 45 00:03:42,600 --> 00:03:48,560 Speaker 1: affects your mind. And that can be really good or 46 00:03:49,080 --> 00:03:53,840 Speaker 1: really bad. It's up to you. It's up to you. 47 00:03:54,920 --> 00:03:56,280 Speaker 1: And that's why at the end of every show I 48 00:03:56,320 --> 00:03:59,240 Speaker 1: talked about three things. Right, we control three things, how 49 00:03:59,320 --> 00:04:01,200 Speaker 1: much we move, what we put into our mouths, and yes, 50 00:04:01,280 --> 00:04:04,240 Speaker 1: the third our attitudes. Our mind affects our body, and 51 00:04:04,240 --> 00:04:08,160 Speaker 1: our body affects our minds in profound weights quick, great, 52 00:04:08,400 --> 00:04:10,080 Speaker 1: talk more about that when we come back, and I'm 53 00:04:10,080 --> 00:04:13,720 Speaker 1: gonna try to make my throat feel a little bit. 54 00:04:13,800 --> 00:04:27,960 Speaker 1: We'll be right back quick, right, and we are back, Yes, 55 00:04:28,120 --> 00:04:33,320 Speaker 1: talking about mental fitness, about worry, about controlling what we can, 56 00:04:33,720 --> 00:04:37,560 Speaker 1: and about that relationship between the mind and the body, 57 00:04:37,600 --> 00:04:41,000 Speaker 1: and the body and the mind. And this is why 58 00:04:41,040 --> 00:04:45,000 Speaker 1: I talked frequently about how when I first started and said, 59 00:04:45,000 --> 00:04:47,200 Speaker 1: you know, this is gonna be my career, I knew 60 00:04:47,200 --> 00:04:54,440 Speaker 1: that I needed three areas of expertise exercise, fizz, sports, psychology, 61 00:04:56,320 --> 00:05:00,520 Speaker 1: and the nutrition, all three because without all three we 62 00:05:00,520 --> 00:05:04,600 Speaker 1: can't achieve our goals. And of all of those three, 63 00:05:05,160 --> 00:05:09,479 Speaker 1: I would argue and do frequently here, the psychology is everything, 64 00:05:09,720 --> 00:05:12,599 Speaker 1: because you know you need to eat better and move more. 65 00:05:12,640 --> 00:05:17,200 Speaker 1: You know that, but how do you do that? What's motivation? 66 00:05:17,600 --> 00:05:19,920 Speaker 1: You know? Any times, I've studied motivation and will continue 67 00:05:20,640 --> 00:05:23,640 Speaker 1: talking about it and teaching it myself, and I'll never 68 00:05:23,680 --> 00:05:29,560 Speaker 1: stop studying it. Human behavior, it's everything, and that's why 69 00:05:29,560 --> 00:05:32,120 Speaker 1: I do these races amongst you know, there's dozens of 70 00:05:32,160 --> 00:05:37,800 Speaker 1: reasons I do these races, dozens, and they talk about 71 00:05:37,839 --> 00:05:43,360 Speaker 1: many of them here because it's all related. And so worry, 72 00:05:43,680 --> 00:05:48,400 Speaker 1: so many people worrying. We live in this I would argue, 73 00:05:49,279 --> 00:05:52,720 Speaker 1: kind of horrible time thanks to social media. And if 74 00:05:52,720 --> 00:05:54,880 Speaker 1: you want to freak out every single day, if you 75 00:05:54,880 --> 00:05:56,680 Speaker 1: want to start your day in a negative way, as 76 00:05:56,720 --> 00:06:00,240 Speaker 1: many people do, just log on to social media be 77 00:06:00,360 --> 00:06:05,599 Speaker 1: bombarded with negativity a little you know, side track, but 78 00:06:05,680 --> 00:06:09,280 Speaker 1: not really it's it's it's all tied in to what 79 00:06:09,320 --> 00:06:12,479 Speaker 1: we're talking about here. So worry. What is worry? What 80 00:06:12,680 --> 00:06:16,360 Speaker 1: is worry? I love this line. Worry is a maladaptive 81 00:06:16,360 --> 00:06:22,960 Speaker 1: coping strategy, a maladaptive coping strategy, And give you two 82 00:06:23,279 --> 00:06:28,720 Speaker 1: dictionary definitions worry number one, to give way to anxiety 83 00:06:28,839 --> 00:06:34,160 Speaker 1: or unease, allow one's mind to dwell on difficulty or troubles. 84 00:06:34,640 --> 00:06:37,040 Speaker 1: And number two, and we're gonna pull these apart because 85 00:06:37,240 --> 00:06:40,960 Speaker 1: this is what it's all about. Number two definition second 86 00:06:41,000 --> 00:06:46,760 Speaker 1: definition a state of anxiety and uncertainty over actual or 87 00:06:46,839 --> 00:06:52,840 Speaker 1: potential problems. And then that's really important. It's all important. 88 00:06:52,880 --> 00:06:56,200 Speaker 1: These two definitions have so much in there, and the 89 00:06:56,240 --> 00:07:01,520 Speaker 1: actual or potential problems is everything. And let me say 90 00:07:01,560 --> 00:07:03,919 Speaker 1: this as a parent, and I say this to my 91 00:07:03,920 --> 00:07:06,560 Speaker 1: wife all the time. Now she's the overreactor and I'm 92 00:07:06,600 --> 00:07:11,520 Speaker 1: the underreactor, and I'd argue I'm right now. It's a 93 00:07:11,560 --> 00:07:19,560 Speaker 1: good balance, it's a great balance. But so much of 94 00:07:19,600 --> 00:07:23,200 Speaker 1: what I'm trying to get across to you and what 95 00:07:23,320 --> 00:07:27,200 Speaker 1: I say at the end, it's about control, controlling what 96 00:07:27,280 --> 00:07:29,640 Speaker 1: we can and when the mind and the body are 97 00:07:29,960 --> 00:07:33,520 Speaker 1: so incredibly connected, so much more than people. I know, 98 00:07:33,640 --> 00:07:36,720 Speaker 1: you hear it, you know, mind body connection. But you know, 99 00:07:36,960 --> 00:07:40,720 Speaker 1: do people actually understand what that means? And then if 100 00:07:40,720 --> 00:07:42,280 Speaker 1: you do understand what that means, do you know how 101 00:07:42,320 --> 00:07:45,240 Speaker 1: to truly use it to your advantage? Because stress kills, 102 00:07:46,000 --> 00:07:49,560 Speaker 1: stress kills, worry kills, there's do many more shows on that. 103 00:07:50,160 --> 00:07:53,280 Speaker 1: It's a big part of my research and studies right 104 00:07:53,280 --> 00:07:58,640 Speaker 1: now into human behavior and stress and coping and resilience 105 00:08:01,000 --> 00:08:05,960 Speaker 1: and what goes on in your mind affects you physiologically 106 00:08:06,040 --> 00:08:11,160 Speaker 1: and contributes immensely to things like strokes and heart attacks 107 00:08:12,120 --> 00:08:17,120 Speaker 1: and so many other negative health issues. So let's go 108 00:08:17,160 --> 00:08:21,440 Speaker 1: back to these definitions to give way, to give way. 109 00:08:21,560 --> 00:08:23,720 Speaker 1: So right in the first three words of that definition, 110 00:08:24,280 --> 00:08:28,640 Speaker 1: we're talking about control to give way to anxiety or unease, 111 00:08:29,000 --> 00:08:31,200 Speaker 1: and and then what does it say right after to 112 00:08:31,360 --> 00:08:37,680 Speaker 1: allow one's mind, to allow your giving permission to have 113 00:08:37,760 --> 00:08:43,400 Speaker 1: those negative thoughts, and then to dwell on difficulties or troubles, 114 00:08:45,800 --> 00:08:48,520 Speaker 1: And then again in the second one, actual or potential problems. 115 00:08:48,520 --> 00:08:54,240 Speaker 1: So quite often worry, though I would argue it's still 116 00:08:54,280 --> 00:08:57,640 Speaker 1: the potential because you don't know what's the result. And 117 00:08:57,720 --> 00:09:00,880 Speaker 1: how many times, how many times do you worry about 118 00:09:00,880 --> 00:09:04,960 Speaker 1: something and it doesn't come true? I'll taking a step further, 119 00:09:05,040 --> 00:09:06,920 Speaker 1: how many times do you worry about something and even 120 00:09:06,960 --> 00:09:08,800 Speaker 1: if it does come true, it's not half as bad, 121 00:09:09,280 --> 00:09:11,880 Speaker 1: not one tenth as bad as you thought. And this 122 00:09:11,960 --> 00:09:14,880 Speaker 1: goes to coping, which is a separate but you know 123 00:09:14,960 --> 00:09:17,720 Speaker 1: we we have to touch on it here. I have 124 00:09:17,760 --> 00:09:21,880 Speaker 1: to talk about coping is a process. Stress is a process, 125 00:09:21,920 --> 00:09:25,240 Speaker 1: as I've talked about before, and stress and worry you 126 00:09:25,280 --> 00:09:29,760 Speaker 1: could use them interchangeably. It's a process. Do you have 127 00:09:29,800 --> 00:09:33,120 Speaker 1: the resources necessary to deal with that what you're worried about? 128 00:09:33,440 --> 00:09:37,400 Speaker 1: If you don't think you do, that's where worry and 129 00:09:37,520 --> 00:09:42,360 Speaker 1: stress starts to accumulate. But I will take you back 130 00:09:42,400 --> 00:09:45,600 Speaker 1: and if you didn't listen to my rim to Rim 131 00:09:45,600 --> 00:09:50,280 Speaker 1: to Rim race report, one of the greatest greatest experiences 132 00:09:50,280 --> 00:09:54,800 Speaker 1: I've ever had, and I've had a lot, and I 133 00:09:54,840 --> 00:09:58,439 Speaker 1: will never say one is the best. Oh maybe maybe 134 00:09:58,440 --> 00:10:00,800 Speaker 1: that was it. They're all different, and they all teach 135 00:10:00,840 --> 00:10:03,960 Speaker 1: me something in this race this weekend, we'll teach me 136 00:10:04,000 --> 00:10:08,320 Speaker 1: something as well, and we'll give me what getting ahead 137 00:10:08,320 --> 00:10:14,040 Speaker 1: of myself, greater self efficacy building on that. But in 138 00:10:14,040 --> 00:10:18,880 Speaker 1: that episode, I talk about being in that hotel room 139 00:10:18,880 --> 00:10:24,120 Speaker 1: the night before doing something that was so outside. Even 140 00:10:24,160 --> 00:10:26,840 Speaker 1: with all the races I have done, ultra marathons, marathons, 141 00:10:26,840 --> 00:10:29,560 Speaker 1: adventure races you name at all over the world, iron Man's, 142 00:10:30,320 --> 00:10:33,200 Speaker 1: this is different. This won't even a race. There's no 143 00:10:33,240 --> 00:10:36,000 Speaker 1: way to tap out. I was doing it by myself, 144 00:10:36,120 --> 00:10:38,840 Speaker 1: essentially at a running partner, but we started together and 145 00:10:38,880 --> 00:10:41,560 Speaker 1: that was it. So him once or twice on the 146 00:10:41,600 --> 00:10:47,320 Speaker 1: on the on the course in the Grand Canyon. But 147 00:10:47,440 --> 00:10:51,640 Speaker 1: this was way outside, way outside my comfort zone, and 148 00:10:51,679 --> 00:10:54,720 Speaker 1: my comfort zone is pretty big at this point. And 149 00:10:54,760 --> 00:10:58,800 Speaker 1: I listed all of those things. I put on a backpack, 150 00:10:59,000 --> 00:11:01,640 Speaker 1: had to carry everything with me, and it weighed an 151 00:11:01,679 --> 00:11:04,520 Speaker 1: insane amount. I didn't want to weigh it, nor could. 152 00:11:04,559 --> 00:11:08,079 Speaker 1: I don't want to know that number, but fifteen pounds, 153 00:11:08,160 --> 00:11:11,880 Speaker 1: ten fifteen pounds I got to carry almost fifty miles. 154 00:11:11,920 --> 00:11:17,199 Speaker 1: But my point in that episode, amongst many other incredible lessons, 155 00:11:18,920 --> 00:11:22,200 Speaker 1: was that I've learned. I racked up all those things. 156 00:11:23,400 --> 00:11:24,880 Speaker 1: And one of the top things too, by the way, 157 00:11:24,960 --> 00:11:27,319 Speaker 1: was I rolled my ankles. One of my weakest links, 158 00:11:27,880 --> 00:11:31,319 Speaker 1: if not my my weakest link when I run is falling. 159 00:11:32,000 --> 00:11:34,360 Speaker 1: I just roll my ankles. Many of you probably are like, yeah, 160 00:11:34,400 --> 00:11:36,920 Speaker 1: me two times, like running on trails, not if, but 161 00:11:37,040 --> 00:11:39,440 Speaker 1: how many times you're gonna fall? Ultra Marathon I did 162 00:11:39,440 --> 00:11:44,360 Speaker 1: about six weeks ago. Bruised my ribs badly the bad fall, 163 00:11:45,080 --> 00:11:48,160 Speaker 1: so I was worried that I'm gonna do this in 164 00:11:48,160 --> 00:11:49,800 Speaker 1: the Grand can, and there's no one around, there's no 165 00:11:49,800 --> 00:11:53,640 Speaker 1: way tap out, it's not a race. There's no volunteers 166 00:11:53,679 --> 00:11:57,679 Speaker 1: to you know, see it happen or aid stations. Sure, 167 00:11:57,720 --> 00:12:00,880 Speaker 1: there's people that would happen upon me, maybe in an 168 00:12:00,880 --> 00:12:03,679 Speaker 1: hour or two hours, four hours, who knows, but it's 169 00:12:03,720 --> 00:12:07,400 Speaker 1: outside that comfort zone. And here's the thing. None of 170 00:12:07,440 --> 00:12:11,520 Speaker 1: them happened. And what makes no sense is one of 171 00:12:11,559 --> 00:12:14,680 Speaker 1: the first times I rolled my ankle during the ultramarathon 172 00:12:15,480 --> 00:12:19,000 Speaker 1: recently was on a flat road and my running partner 173 00:12:19,040 --> 00:12:20,720 Speaker 1: for that one, laughing, I was like, what are you doing? 174 00:12:21,400 --> 00:12:24,199 Speaker 1: You're falling for like fall in the woods where it's hard, 175 00:12:24,400 --> 00:12:29,840 Speaker 1: And then I did so. I purposely went through that 176 00:12:29,920 --> 00:12:33,480 Speaker 1: checklist in that hotel room. And then you let it go, 177 00:12:33,800 --> 00:12:36,000 Speaker 1: and you control what you can, and you prepare, you 178 00:12:36,120 --> 00:12:39,400 Speaker 1: prepare us stupid. You bring what you can and you 179 00:12:39,480 --> 00:12:43,760 Speaker 1: know what you need and what you can control. Then 180 00:12:43,760 --> 00:12:46,480 Speaker 1: you let it go and then when it's over, you 181 00:12:46,600 --> 00:12:51,040 Speaker 1: think back. And I impressed this upon my kids all 182 00:12:51,080 --> 00:12:55,360 Speaker 1: the time, especially with things like school and things they're 183 00:12:55,360 --> 00:13:01,520 Speaker 1: worried about, and when it's over and those worries didn't 184 00:13:01,520 --> 00:13:04,760 Speaker 1: come to fruition. I remind them each and every time 185 00:13:05,840 --> 00:13:08,760 Speaker 1: think back, how much did you worry, how much did 186 00:13:08,760 --> 00:13:12,840 Speaker 1: you stress? Did it help? And when it comes to 187 00:13:12,880 --> 00:13:18,400 Speaker 1: it an event, it doesn't help. Yeah, if we're getting 188 00:13:18,440 --> 00:13:23,760 Speaker 1: super se either. Sports psychology side of me says, well 189 00:13:23,800 --> 00:13:27,360 Speaker 1: that it's an inverted you as far as arousal, and 190 00:13:27,440 --> 00:13:29,720 Speaker 1: talk more about that in future episodes. But arousal has 191 00:13:29,760 --> 00:13:32,240 Speaker 1: inverted you and it's into you. Know. It's individual. So 192 00:13:32,320 --> 00:13:35,760 Speaker 1: some people like to be a certain level of arousal 193 00:13:35,800 --> 00:13:38,760 Speaker 1: works for them, and so that's why some people listen 194 00:13:38,800 --> 00:13:41,120 Speaker 1: to classical music, some people listen to hard rock before 195 00:13:41,160 --> 00:13:44,280 Speaker 1: an event. So it is individual. You want it. You 196 00:13:44,280 --> 00:13:45,640 Speaker 1: don't want to be too relaxed and you don't want 197 00:13:45,679 --> 00:13:47,520 Speaker 1: to be too freaked out. And it's different for different people. 198 00:13:48,480 --> 00:13:54,240 Speaker 1: But when it comes to worry and stress before, it's maladaptive. 199 00:13:55,559 --> 00:13:58,840 Speaker 1: It's generally not going to help your performance or your enjoyment. 200 00:13:59,240 --> 00:14:04,120 Speaker 1: And that is important not just in these events, but 201 00:14:04,200 --> 00:14:08,160 Speaker 1: in life. You're going to give a speech, you're going 202 00:14:08,240 --> 00:14:10,680 Speaker 1: to you name it, fill in the blank. When it 203 00:14:10,679 --> 00:14:14,800 Speaker 1: comes to a life event, how often can it be 204 00:14:15,240 --> 00:14:18,960 Speaker 1: ruined or at least greatly diminished the enjoyment because of 205 00:14:18,960 --> 00:14:25,120 Speaker 1: that stress and worried beforehand. Dave Grohl, who I would 206 00:14:25,120 --> 00:14:28,560 Speaker 1: love to interview, and he's got that book and I'm 207 00:14:28,560 --> 00:14:31,240 Speaker 1: a drummer and I love the food Fighters, and he 208 00:14:31,320 --> 00:14:36,760 Speaker 1: talks about this. He talks about in an interview where 209 00:14:36,800 --> 00:14:40,160 Speaker 1: he was getting ready. I think it was the Kennedy 210 00:14:40,200 --> 00:14:43,520 Speaker 1: Center Honors, No, something else, but it was something where 211 00:14:43,520 --> 00:14:45,280 Speaker 1: he was getting in front of Obama and a bunch 212 00:14:45,280 --> 00:14:48,160 Speaker 1: of other people and performing and he was worried and 213 00:14:48,240 --> 00:14:51,320 Speaker 1: stressed before and how did he deal with it? He said, 214 00:14:51,320 --> 00:14:52,840 Speaker 1: oh my gosh, what am I going to get to 215 00:14:52,880 --> 00:14:57,200 Speaker 1: do this again? I got to enjoy this? And that's 216 00:14:57,240 --> 00:14:59,960 Speaker 1: exactly what was going through my head, amongst other things 217 00:15:00,560 --> 00:15:03,920 Speaker 1: positive self talking things like that during the Grand Canyon 218 00:15:04,000 --> 00:15:06,600 Speaker 1: Run and all these events as well, was that I 219 00:15:06,640 --> 00:15:11,520 Speaker 1: got to enjoy this. This is amazing. All right, let's 220 00:15:11,520 --> 00:15:13,640 Speaker 1: take one more quick break and we come back and 221 00:15:13,880 --> 00:15:17,280 Speaker 1: pull us all together and again, huge part of Fitness 222 00:15:17,320 --> 00:15:21,440 Speaker 1: Disrupted is giving you the immediate takeaways that you can 223 00:15:21,520 --> 00:15:24,680 Speaker 1: utilize right away. And when it comes to psychology, it's 224 00:15:24,760 --> 00:15:27,040 Speaker 1: like you gotta go out and buy some dumbbells or 225 00:15:27,400 --> 00:15:31,240 Speaker 1: you know, a piece of exercise equipment. You can start 226 00:15:31,280 --> 00:15:37,400 Speaker 1: implementing them immediately in life, in athletics, and whatever endeavor 227 00:15:38,120 --> 00:15:41,880 Speaker 1: you are undertaking. And that's why when I and the 228 00:15:41,880 --> 00:15:44,320 Speaker 1: show as well, I talked about helping you live your 229 00:15:44,320 --> 00:15:48,240 Speaker 1: best life. It's not just physically, it's psychologically because the 230 00:15:48,280 --> 00:15:50,120 Speaker 1: two are so connected. All right, quick break, we'll be 231 00:15:50,200 --> 00:16:03,760 Speaker 1: right back, final breaking. All right, talking about worry, talking 232 00:16:03,760 --> 00:16:06,960 Speaker 1: about the psychological side of this all. It will be 233 00:16:07,000 --> 00:16:10,720 Speaker 1: a common theme throughout this show because you can't talk 234 00:16:10,800 --> 00:16:13,160 Speaker 1: about one without the other. And let me say this, 235 00:16:14,840 --> 00:16:20,600 Speaker 1: there are a lot of what I want to call them, 236 00:16:20,680 --> 00:16:24,680 Speaker 1: what do I want to call them? Instagram psychologists who 237 00:16:25,480 --> 00:16:27,360 Speaker 1: get on I just want to jump on and talk 238 00:16:27,400 --> 00:16:30,000 Speaker 1: about now to each of their own. Everyone's trying to 239 00:16:30,000 --> 00:16:33,360 Speaker 1: help out, and I get it, but when you're twenty 240 00:16:33,440 --> 00:16:39,960 Speaker 1: two four probably don't have the life experience nor the 241 00:16:40,080 --> 00:16:45,200 Speaker 1: education to really talk about things. And I think many 242 00:16:45,240 --> 00:16:47,680 Speaker 1: of these people are trying to convince themselves of the 243 00:16:47,760 --> 00:16:49,680 Speaker 1: very things that are trying to convince you of. They 244 00:16:49,720 --> 00:16:56,360 Speaker 1: don't buy it, They're not you know, then put it 245 00:16:56,400 --> 00:16:59,240 Speaker 1: into practice, really yet maybe once maybe work for them, 246 00:16:59,240 --> 00:17:05,199 Speaker 1: and now they're trying it even thirty. You know how 247 00:17:05,280 --> 00:17:09,520 Speaker 1: much life experience, How many times have you got outside 248 00:17:09,560 --> 00:17:12,800 Speaker 1: that comfort zone. How much time have you allocated to 249 00:17:12,880 --> 00:17:17,239 Speaker 1: building grit and resilience. I can't just talk about what 250 00:17:17,280 --> 00:17:20,679 Speaker 1: you can. You can't talk about it, but do you 251 00:17:20,760 --> 00:17:23,720 Speaker 1: really know what you're talking about? Have you put it 252 00:17:23,760 --> 00:17:30,040 Speaker 1: into practice? So be careful? Be careful? But yes, when 253 00:17:30,080 --> 00:17:33,879 Speaker 1: it comes to stress and worry, let's call it worry 254 00:17:33,960 --> 00:17:39,159 Speaker 1: for for this episode, it's maladaptive. Doesn't help, It hurts. 255 00:17:40,280 --> 00:17:42,879 Speaker 1: And I started to talk about and got sidetractice. I 256 00:17:42,920 --> 00:17:47,639 Speaker 1: often do uh when I was talking about having kids 257 00:17:48,720 --> 00:17:53,720 Speaker 1: and teaching them about the maladaptive nature of it. Oftentimes 258 00:17:53,800 --> 00:18:00,600 Speaker 1: parents consider worried to be caring, and it's not. And 259 00:18:00,640 --> 00:18:02,920 Speaker 1: I have to remind my wife because oftentimes she thinks, 260 00:18:02,920 --> 00:18:05,000 Speaker 1: I don't you know, well you should care. I care, 261 00:18:05,480 --> 00:18:07,560 Speaker 1: but I know how's how maladaptive it is. And it's 262 00:18:07,600 --> 00:18:10,639 Speaker 1: harder to allow our kids to go out and build 263 00:18:10,640 --> 00:18:14,119 Speaker 1: their self efficacy on their own. It feels better to 264 00:18:14,240 --> 00:18:17,960 Speaker 1: us to what protect them. I'm gonna talk about that 265 00:18:18,000 --> 00:18:20,800 Speaker 1: a lot more in upcoming episodes because again, huge part 266 00:18:20,880 --> 00:18:25,280 Speaker 1: of what I'm researching and studying now, and it's really 267 00:18:25,359 --> 00:18:29,359 Speaker 1: detrimental because we don't let our kids build up that 268 00:18:29,400 --> 00:18:35,200 Speaker 1: grit and resilience and self efficacy. It feels better to us, 269 00:18:36,640 --> 00:18:40,720 Speaker 1: and it is detrimental long term to them, and that 270 00:18:40,880 --> 00:18:44,639 Speaker 1: is really important. Worry is not caring. Worry is a 271 00:18:44,640 --> 00:18:50,879 Speaker 1: way of you coping, and it it's detrimental to you 272 00:18:51,040 --> 00:18:53,720 Speaker 1: and to the person if you are worrying about someone 273 00:18:53,760 --> 00:18:57,119 Speaker 1: else then, especially when it's kids. Now, yeah, it doesn't 274 00:18:57,160 --> 00:18:59,920 Speaker 1: mean you just throw them out there. And like, it's 275 00:19:00,000 --> 00:19:04,520 Speaker 1: about preparation people, It's about preparing our kids and ourselves. 276 00:19:04,920 --> 00:19:07,960 Speaker 1: Preparation is a huge part of this, right. Let me 277 00:19:08,000 --> 00:19:09,560 Speaker 1: say that. So when I wake up and I got 278 00:19:09,600 --> 00:19:12,240 Speaker 1: a sore throat, and here's the back and forth. As 279 00:19:12,240 --> 00:19:15,199 Speaker 1: you do this more and more often, it's that a 280 00:19:15,200 --> 00:19:17,639 Speaker 1: matter if if things are going to hurt, you know, 281 00:19:17,760 --> 00:19:19,840 Speaker 1: if you trained hard, things are gonna be sore. Of 282 00:19:19,920 --> 00:19:25,360 Speaker 1: course before an event when you're talking, you know, especially 283 00:19:25,400 --> 00:19:28,920 Speaker 1: endurance events. And then for those of you who have 284 00:19:29,119 --> 00:19:31,679 Speaker 1: done this before, you know very well what happens the 285 00:19:31,680 --> 00:19:34,639 Speaker 1: week prior a couple of days part everything hurts. You 286 00:19:34,640 --> 00:19:37,000 Speaker 1: walk upstairs like, oh my gosh, oh my gosh, I 287 00:19:37,040 --> 00:19:39,560 Speaker 1: can't do this. You know. The sore throat is like 288 00:19:39,640 --> 00:19:43,440 Speaker 1: just one of you know, a myriad issues like on 289 00:19:43,560 --> 00:19:46,120 Speaker 1: my hamstring hurts, and you know, my my little toe 290 00:19:46,119 --> 00:19:49,520 Speaker 1: has got a problem, and my shoulder is aching, and 291 00:19:49,560 --> 00:19:52,960 Speaker 1: all this stuff, and some of it's real, and most 292 00:19:52,960 --> 00:19:58,160 Speaker 1: of it is not, or it's highly exaggerated. And worry 293 00:19:58,200 --> 00:20:01,200 Speaker 1: does nothing. And I've talked about before the number of 294 00:20:01,240 --> 00:20:06,200 Speaker 1: occasions where I've learned how many issues you can have 295 00:20:06,480 --> 00:20:10,280 Speaker 1: right before an event like that Chicago marathon where my 296 00:20:10,400 --> 00:20:13,760 Speaker 1: back totally thrown out from running with so many clients 297 00:20:13,800 --> 00:20:15,760 Speaker 1: back in the day at a pace that wasn't mine, 298 00:20:15,920 --> 00:20:18,760 Speaker 1: and my back was ridiculously sore, to the point where 299 00:20:18,760 --> 00:20:19,919 Speaker 1: I was like, I don't even know if I can 300 00:20:19,960 --> 00:20:23,280 Speaker 1: do this. And I sat at the start the gun 301 00:20:23,320 --> 00:20:25,040 Speaker 1: went off, or I stood up and then the gun 302 00:20:25,119 --> 00:20:28,760 Speaker 1: went off. I ran my first sub three marathon. And 303 00:20:28,840 --> 00:20:33,240 Speaker 1: so that's where I'm bringing this all too. It's being 304 00:20:33,240 --> 00:20:38,200 Speaker 1: in the moment, putting the worry aside. I don't care 305 00:20:38,240 --> 00:20:41,440 Speaker 1: what's happening on Tuesday. I don't care what happens tomorrow, Wednesday. 306 00:20:41,640 --> 00:20:44,159 Speaker 1: I don't care what happens Thursday or Friday. How I 307 00:20:44,200 --> 00:20:49,600 Speaker 1: feel Saturday, I don't care how I feel ten seconds 308 00:20:49,640 --> 00:20:52,840 Speaker 1: before that gun goes off. When that gun goes off, 309 00:20:54,600 --> 00:21:00,000 Speaker 1: I'm going to utilize every psychological tool I have, positive 310 00:21:00,040 --> 00:21:05,280 Speaker 1: of mindset, positive self talk, being grateful to be healthy 311 00:21:05,440 --> 00:21:11,320 Speaker 1: enough to do it. That is first and foremost, being 312 00:21:11,400 --> 00:21:16,560 Speaker 1: healthy enough to do it. That's where it starts, and 313 00:21:16,640 --> 00:21:20,280 Speaker 1: back to the back and forth. So right now, even 314 00:21:20,320 --> 00:21:22,560 Speaker 1: though I have a sore throat, my body feels really good. 315 00:21:22,680 --> 00:21:24,920 Speaker 1: So if you do this enough, you go, oh my gosh, 316 00:21:24,960 --> 00:21:28,359 Speaker 1: I must not have trained hard enough. I'm not sore enough. 317 00:21:28,359 --> 00:21:30,960 Speaker 1: I should be more swarm. Fifty two is my twenty 318 00:21:31,080 --> 00:21:35,400 Speaker 1: seven iron man. And as they say that out, wow, 319 00:21:35,880 --> 00:21:38,240 Speaker 1: you never stop questioning your training. I don't care who 320 00:21:38,280 --> 00:21:40,560 Speaker 1: you are. And so that's why it's really important to 321 00:21:40,640 --> 00:21:42,720 Speaker 1: keep a diary. Now you can have a phone and 322 00:21:42,760 --> 00:21:44,920 Speaker 1: an app and look back, but you should and I have, 323 00:21:46,640 --> 00:21:48,399 Speaker 1: and so I go, oh my gosh, look at what 324 00:21:48,480 --> 00:21:51,800 Speaker 1: I've done. But it just goes to show you it's 325 00:21:51,800 --> 00:21:55,879 Speaker 1: a never ending process. First the soreness is good, then 326 00:21:55,880 --> 00:21:58,280 Speaker 1: the soreness is bad, and then it's bad. Then it 327 00:21:58,640 --> 00:22:04,520 Speaker 1: goes back and forth. But the bottom line is the 328 00:22:04,640 --> 00:22:07,840 Speaker 1: more you do it, the more you truly go outside 329 00:22:07,840 --> 00:22:15,280 Speaker 1: that comfort zone. Not ten miles outside, just outside enough 330 00:22:15,720 --> 00:22:21,639 Speaker 1: to build that self efficacy to build that confidence. I 331 00:22:21,640 --> 00:22:24,720 Speaker 1: have had so many experiences all around the world where 332 00:22:24,720 --> 00:22:27,879 Speaker 1: things have gone right and things have gone wrong, and 333 00:22:27,920 --> 00:22:29,760 Speaker 1: it's not a matter of if, but when things will 334 00:22:29,800 --> 00:22:32,359 Speaker 1: go wrong. Things will go wrong on Saturday. But you 335 00:22:32,440 --> 00:22:35,080 Speaker 1: keep moving forward and you deal with them, and you 336 00:22:35,160 --> 00:22:37,560 Speaker 1: keep that mindset and you know that it happens to everyone. 337 00:22:39,440 --> 00:22:42,280 Speaker 1: And one problem I have and why I haven't really 338 00:22:42,280 --> 00:22:44,600 Speaker 1: done race reports over the years, which is where you right, 339 00:22:45,680 --> 00:22:47,840 Speaker 1: you know, big right up of what happened to you 340 00:22:47,920 --> 00:22:49,520 Speaker 1: during the race, and then you put it out on 341 00:22:49,560 --> 00:22:56,040 Speaker 1: social media, websites, whatever. As I don't like excuses, and 342 00:22:56,080 --> 00:23:00,639 Speaker 1: I get it. I get it. Things go wrong, but 343 00:23:00,720 --> 00:23:04,879 Speaker 1: everyone's got an excuse. And the top pros, the people 344 00:23:04,880 --> 00:23:07,800 Speaker 1: who win, they've got ten or twenty that they just 345 00:23:08,000 --> 00:23:12,760 Speaker 1: pushed aside. Every single person is going through something. It's 346 00:23:12,760 --> 00:23:15,720 Speaker 1: one of the reasons I love these events. The first 347 00:23:15,720 --> 00:23:19,000 Speaker 1: person to finish and the last person to finish both 348 00:23:19,000 --> 00:23:24,800 Speaker 1: struggled physically and psychologically. And I read these race reports 349 00:23:25,840 --> 00:23:29,760 Speaker 1: and I go, m just pick out the excuses and 350 00:23:29,760 --> 00:23:35,399 Speaker 1: I get it. Not perfect. You know, you'll learn. You 351 00:23:35,480 --> 00:23:38,560 Speaker 1: have to learn. It's a process, as I said, But 352 00:23:38,640 --> 00:23:41,560 Speaker 1: the more you do it, the more, you go, Okay, 353 00:23:42,840 --> 00:23:45,560 Speaker 1: I'm going to have those issues. The hamstring is gonna hurt. 354 00:23:45,560 --> 00:23:47,280 Speaker 1: But if I don't focus on it and use positive 355 00:23:47,280 --> 00:23:51,200 Speaker 1: self talk and stay in the moment, it's amazing how 356 00:23:51,200 --> 00:23:54,280 Speaker 1: that hamstring pain can go away. And that applies to 357 00:23:54,880 --> 00:24:00,440 Speaker 1: sports and that applies to life. All right, So talking 358 00:24:00,440 --> 00:24:04,440 Speaker 1: about worry, I don't care if I have this sore 359 00:24:04,520 --> 00:24:07,800 Speaker 1: throat the morning I wake up, won't be super happy 360 00:24:07,840 --> 00:24:11,960 Speaker 1: about it, but I've dealt with other things and all 361 00:24:12,040 --> 00:24:14,960 Speaker 1: you can do is control what you can and when 362 00:24:15,000 --> 00:24:18,199 Speaker 1: you control your mindset, and when I say in my 363 00:24:18,280 --> 00:24:22,000 Speaker 1: head I feel great, as I will continue saying, because 364 00:24:22,000 --> 00:24:25,199 Speaker 1: I've already started leading up to the race day, I 365 00:24:25,240 --> 00:24:28,680 Speaker 1: feel great. Can't believe how great I feel I am ready. 366 00:24:28,760 --> 00:24:32,639 Speaker 1: These are all my self talk statements, the internal monologue 367 00:24:32,640 --> 00:24:36,399 Speaker 1: that I use more and more frequently leading up to 368 00:24:36,400 --> 00:24:39,320 Speaker 1: the race, and then during the race itself and prior 369 00:24:39,359 --> 00:24:46,600 Speaker 1: to it. So my point is, don't worry, accomplishes nothing, 370 00:24:48,200 --> 00:24:52,919 Speaker 1: Control what you can, prepare as best you can, and 371 00:24:52,920 --> 00:24:55,560 Speaker 1: then let that stuff come at you. That's where growth happens, 372 00:24:56,840 --> 00:25:00,399 Speaker 1: and we don't do that enough as a society. We 373 00:25:00,480 --> 00:25:05,280 Speaker 1: don't do that enough. When I used to stress. Now 374 00:25:05,280 --> 00:25:09,119 Speaker 1: it's not the best example anymore, but Lance arms Strong 375 00:25:09,400 --> 00:25:12,160 Speaker 1: many years ago when I used to worry about things 376 00:25:12,200 --> 00:25:14,160 Speaker 1: going wrong because let me say this, I have one 377 00:25:14,240 --> 00:25:19,080 Speaker 1: crash iron in Australia talked about before, but that no 378 00:25:19,160 --> 00:25:22,280 Speaker 1: flat tires, twenty six iron Man races. Other than that, 379 00:25:22,280 --> 00:25:27,080 Speaker 1: that's different. So no bike mechanicals. You go, oh, don't 380 00:25:27,080 --> 00:25:29,080 Speaker 1: say that out loud. You know what. I don't believe 381 00:25:29,119 --> 00:25:33,040 Speaker 1: in luck? Yeah, there's dad luck and I love that 382 00:25:33,080 --> 00:25:34,600 Speaker 1: many of you who have heard me say this before 383 00:25:34,600 --> 00:25:37,320 Speaker 1: and someone reach out social media and talk about he said, 384 00:25:37,320 --> 00:25:39,080 Speaker 1: I'm not gonna wish you good luck during race because 385 00:25:39,119 --> 00:25:41,800 Speaker 1: and he just smiley faced emoji. He knows my thoughts 386 00:25:41,800 --> 00:25:44,560 Speaker 1: on that. You prepare, you either ready or you're not. 387 00:25:45,480 --> 00:25:48,359 Speaker 1: Now can things happen? Sure, that's bad luck, but good 388 00:25:48,440 --> 00:25:52,240 Speaker 1: luck again. I'm being harsh. It's a nice thing to say. 389 00:25:52,359 --> 00:25:56,320 Speaker 1: I get it. But my point is you prepare, and 390 00:25:56,359 --> 00:26:02,760 Speaker 1: the more you prepare, shocking the less stress you have 391 00:26:03,960 --> 00:26:08,040 Speaker 1: because you've controlled things like I've run in the rain, 392 00:26:08,480 --> 00:26:11,800 Speaker 1: I've run in bad weather. I had my bike checked out. 393 00:26:12,560 --> 00:26:15,160 Speaker 1: I will have it checked that again. I control every 394 00:26:15,200 --> 00:26:19,600 Speaker 1: single thing I can that I know about so that 395 00:26:19,640 --> 00:26:22,600 Speaker 1: the likelihood of them happening are so much lessened. And 396 00:26:22,640 --> 00:26:26,600 Speaker 1: that's why my books Marathon Methods, twelve Week Triathletes, swim, 397 00:26:26,640 --> 00:26:30,000 Speaker 1: bike running, all these books are to help you if 398 00:26:30,000 --> 00:26:32,960 Speaker 1: you use them for your goals to avoid making the 399 00:26:32,960 --> 00:26:36,280 Speaker 1: mistakes I did, and back when I would coach clients, 400 00:26:37,240 --> 00:26:42,200 Speaker 1: greatest greatest feedback would be after a race, they would say, 401 00:26:42,200 --> 00:26:45,480 Speaker 1: you didn't push me hard enough. I could have gone faster. 402 00:26:45,680 --> 00:26:48,200 Speaker 1: They avoided so many of the issues they had no idea, 403 00:26:50,040 --> 00:26:53,239 Speaker 1: no idea because they had their hydration down, they had 404 00:26:53,240 --> 00:26:55,439 Speaker 1: the nutrition down, they had their training down, they had 405 00:26:55,480 --> 00:26:59,520 Speaker 1: their psychology down, and when things went wrong, they dealt 406 00:26:59,600 --> 00:27:06,560 Speaker 1: with it and you can too, So yes, don't worry. 407 00:27:06,680 --> 00:27:09,320 Speaker 1: I want to use the Bobby McFerrin line. I'm not 408 00:27:09,359 --> 00:27:13,399 Speaker 1: going to it's too obvious and cheesy. But all this matters. 409 00:27:13,960 --> 00:27:18,399 Speaker 1: It's all tied in, and it's all going to enjoyment 410 00:27:18,480 --> 00:27:21,920 Speaker 1: of everything we do. Now I'm gonna wrap this up, 411 00:27:22,240 --> 00:27:24,639 Speaker 1: but I feel like I'm leaving out goals because that 412 00:27:24,720 --> 00:27:27,800 Speaker 1: is a huge part of all this. But no, leave 413 00:27:27,840 --> 00:27:29,760 Speaker 1: it for another time. But the goals you set for 414 00:27:29,800 --> 00:27:34,199 Speaker 1: yourself directly influence your stress and worry in enjoyment. So 415 00:27:34,240 --> 00:27:37,760 Speaker 1: I'm just gonna say this instead of those time goals 416 00:27:37,800 --> 00:27:39,840 Speaker 1: and all that stuff. That's fine, and you have those 417 00:27:39,840 --> 00:27:41,800 Speaker 1: for yourself, but at the end of the day, this 418 00:27:41,880 --> 00:27:46,280 Speaker 1: is about you, whatever your endeavor, sports life. It's the 419 00:27:46,320 --> 00:27:51,280 Speaker 1: Woman in the Arena podcast I did. Yes, we all 420 00:27:51,320 --> 00:27:53,400 Speaker 1: have those goals that we want to attain and achieve, 421 00:27:54,280 --> 00:27:58,840 Speaker 1: but it's the journey that matters the most. You have 422 00:27:58,920 --> 00:28:02,040 Speaker 1: to love the journey regardless of what happens on Saturday. 423 00:28:03,640 --> 00:28:07,560 Speaker 1: I'm in really good shape, i feel really good, I've 424 00:28:07,600 --> 00:28:14,320 Speaker 1: eaten better, I've enjoyed it. And the race. That's the party. 425 00:28:14,800 --> 00:28:18,560 Speaker 1: Sometimes the party gets crazy, and I shouldn't say that 426 00:28:19,400 --> 00:28:22,720 Speaker 1: it always gets crazy. It's just a matter of, you know, 427 00:28:24,119 --> 00:28:28,760 Speaker 1: how crazy is it a toga party in high school 428 00:28:30,480 --> 00:28:35,400 Speaker 1: or is it a little, you know, semi formal. It's 429 00:28:35,440 --> 00:28:39,720 Speaker 1: something so control what you can talk much more about 430 00:28:39,760 --> 00:28:42,120 Speaker 1: that the Future podcast. I want to hear from you. 431 00:28:42,200 --> 00:28:45,160 Speaker 1: I've had so many amazing recent direct messages from people 432 00:28:45,200 --> 00:28:47,880 Speaker 1: who have done things, and actually I'm doing an upcoming 433 00:28:47,880 --> 00:28:52,240 Speaker 1: episode about these questions and comments. So I love to 434 00:28:52,320 --> 00:28:55,680 Speaker 1: hear how you've applied things and that you've controlled what 435 00:28:55,760 --> 00:28:59,880 Speaker 1: you can, And it's a challenge because it's easier some 436 00:29:00,120 --> 00:29:04,120 Speaker 1: times to worry. It's easier to say we don't have control. 437 00:29:05,400 --> 00:29:10,040 Speaker 1: But worry is not controlling anything. It's making things worse. 438 00:29:10,680 --> 00:29:14,440 Speaker 1: All right, Tom h Fit Instagram and Twitter, Tom h 439 00:29:14,480 --> 00:29:17,760 Speaker 1: Fit reach out messages their fitness disrupted dot com. You 440 00:29:17,760 --> 00:29:20,800 Speaker 1: can go to the website, which I need to redo. Um, 441 00:29:20,920 --> 00:29:26,560 Speaker 1: there's there're stress. I chew followed the show, Tell your 442 00:29:26,600 --> 00:29:30,280 Speaker 1: friends share social media. Love to see that as well, 443 00:29:30,360 --> 00:29:36,040 Speaker 1: hashtag fitness disrupted. Uh and just again, I love what 444 00:29:36,120 --> 00:29:40,440 Speaker 1: I do. It's pretty great because I am passionate about 445 00:29:40,880 --> 00:29:44,920 Speaker 1: what I do. Greatest job in the world, helping you, 446 00:29:45,240 --> 00:29:48,880 Speaker 1: helping my family, helping myself live our best lives. And 447 00:29:48,920 --> 00:29:50,840 Speaker 1: I'm only gonna bring you the best information. And that's 448 00:29:50,840 --> 00:29:54,760 Speaker 1: a balance of stories like this and then hard science. 449 00:29:54,800 --> 00:29:58,520 Speaker 1: Well look at the studies at amazing guests coming up 450 00:29:58,560 --> 00:30:02,480 Speaker 1: soon on the calendar. Wait that so many a mind 451 00:30:02,480 --> 00:30:06,320 Speaker 1: blowing because that's what it's about, helping you with your 452 00:30:06,320 --> 00:30:10,240 Speaker 1: best play. All right, go gargle with some warm water 453 00:30:10,320 --> 00:30:12,480 Speaker 1: and salt. Can you want do that? Want us to 454 00:30:12,480 --> 00:30:14,040 Speaker 1: make us do that when we're kids. Let's try that. 455 00:30:14,320 --> 00:30:16,720 Speaker 1: Thank you for listening. I am Tom Holland. This is 456 00:30:16,720 --> 00:30:24,479 Speaker 1: Fitness Disrupted, believing yourself. Fitness Disrupted is a production of 457 00:30:24,520 --> 00:30:27,720 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 458 00:30:28,080 --> 00:30:31,480 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 459 00:30:31,560 --> 00:30:33,160 Speaker 1: you listen to your favorite shows.