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Speaker 1: You can forget everything else you know about fitness and

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Speaker 1: just focus on these four things. REPS R EPs v

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Speaker 1: R stands for repetitions training two failure or one to

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Speaker 1: three reps SHIA failure in every exercise. Exercise selection is

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Speaker 1: number two. Then choosing one muscle group to work at

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Speaker 1: a time. P is protein eating point seventy five to

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Speaker 1: one grammar protein per pound of bodyweight per day, and

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Speaker 1: S is structured working each muscle group two is times

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Speaker 1: per week on non consecutive days. If you follow these

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Speaker 1: four things, I can guarantee you will see muscle growth.

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Speaker 2: Hey everyone, welcome back to on Purpose, the place you

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Speaker 2: come to become the happier, healthier, and more healed. Today's

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Speaker 2: guest is someone that I've wanted to talk to for

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Speaker 2: quite some time now, because she's going to help us

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Speaker 2: do exactly that. Doctor Shannon Ritchie is a physical therapist

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Speaker 2: and the founder of Evelo Fitness, a rapidly growing science

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Speaker 2: backed fitness platform helping thousands of people rethink everything they've

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Speaker 2: been taught about exercise. If you feel like you're doing

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Speaker 2: everything right in the gym but still not seeing results,

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Speaker 2: this conversation will change the way you think about fitness.

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Speaker 2: Please welcome to On Purpose, Shannon Richie Shannon, It's great

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Speaker 2: to have you here. Thank you.

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Speaker 1: I'm thrilled to be here.

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Speaker 2: A lot of us are trying to apply all this

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Speaker 2: advice we hear on social media and on the internet

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Speaker 2: and everywhere else, but we're not seeing the change in

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Speaker 2: our body. And You've spent years now helping people do

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Speaker 2: exactly this. So the first thing I want to do

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Speaker 2: with you is actually start by busting some myths. I

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Speaker 2: want to dive right in. Oh yeah, because I feel

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Speaker 2: like we should just get right in there. Yeah. The

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Speaker 2: first one is you'll only lose weight if you're doing

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Speaker 2: tons of cardio.

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Speaker 1: This is such a pervasive one, and I think that

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Speaker 1: the reason it's so damaging is because a it doesn't

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Speaker 1: really work, and I'll explain why in a moment, and

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Speaker 1: B it makes us believe that our workouts need to

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Speaker 1: smash us in order to be effective. And what people

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Speaker 1: do is they add endless amounts of exercise and they

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Speaker 1: don't see results. So they either give up and burn

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Speaker 1: out and they become less active overall, which we know

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Speaker 1: is not good, or they double down and they work

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Speaker 1: even harder, and this burns them out more. And as

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Speaker 1: a physical therapist, I saw this all the time. Then

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Speaker 1: you're in my office with joint pain and disrupted hormones

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Speaker 1: and you feel horrible. You have a horrible mindset around exercise.

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Speaker 1: So I think that when you learn the science, it

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Speaker 1: really helps you focus on the right things. And more

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Speaker 1: than that, it helps you redefine what an effective workout

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Speaker 1: looks like, and your mindset around exercise improves. So all

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Speaker 1: that to say, here's why exercise is just not a

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Speaker 1: very efficient tool for fat loss. So studies consistently find

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Speaker 1: that adding cardio without nutritional changes results in really underwhelming

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Speaker 1: weight loss, maybe just a few pounds over a year,

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Speaker 1: and that's a long time to be working out really

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Speaker 1: hard and only have like a few pounds of a difference.

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Speaker 1: And the reason for this is because our body compensates,

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Speaker 1: so our body doesn't like large energy deficits. So as

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Speaker 1: we add more exercise, your body adapts to burn fewer

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Speaker 1: calories in other places throughout your body, so that you

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Speaker 1: stay within this narrow window of calorie expenditure. So overall

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Speaker 1: we're burning far fewer calories than we think when we

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Speaker 1: add exercise. And at the same time, people typically can

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Speaker 1: easily eat to replace those calories, or sometimes even overeat

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Speaker 1: because they've overestimated how much they've burned, and this can

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Speaker 1: make them either not see very great results or sometimes

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Speaker 1: even gain weight when they're adding exercise, feeling like they're

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Speaker 1: working really hard in not saying results. So that's why

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Speaker 1: I just like to recommend separating exercise and fat loss.

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Speaker 1: If fat loss is your goal, you're so much better

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Speaker 1: off focusing on nutrition and strength training, which hopefully we

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Speaker 1: can get into a lot, but strength training so that

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Speaker 1: you are at least maintaining or maybe even building muscle,

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Speaker 1: so that any weight loss is coming from fat, not muscle.

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Speaker 2: The next one is no pain, no Gain, which I

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Speaker 2: think kind of speaks to what you just spoke about,

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Speaker 2: like this idea of just destroying yourself in the gym.

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Speaker 2: But what's your take on no pain, no Gain.

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Speaker 1: I think that this comes from decades of marketing and

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Speaker 1: messaging that, especially in American culture, that we need to

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Speaker 1: hustle and we need to work harder, and then if

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Speaker 1: it doesn't hurt and it's not brutal, it's not going

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Speaker 1: to change your body. And like I just discussed, we

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Speaker 1: see that that type of workout doesn't necessarily result in

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Speaker 1: a lot of weight loss or body composition changes, which

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Speaker 1: is typically why people do those types of workouts. So

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Speaker 1: you feel like you're working out really, really hard, but

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Speaker 1: you're not actually seeing results. So I like to teach people, Okay,

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Speaker 1: what is the stimulus that does change your body composition?

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Speaker 1: And you'll find that when you apply the right things,

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Speaker 1: you no longer feel like you have to smash yourself.

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Speaker 1: You no longer feel like no pain, no gain is

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Speaker 1: the only way. And when you start to do this,

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Speaker 1: not only will you see better results, but you'll feel

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Speaker 1: more consistent with exercise because it doesn't physically drain you

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Speaker 1: as much, and it doesn't mentally drain you as much.

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Speaker 1: It's easier to show up for. It's what we call

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Speaker 1: gentle consistency. So yeah, I'm not a believer in oping.

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Speaker 2: Okay, okay, very very clear again this one. Running ruins

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Speaker 2: your knees.

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Speaker 1: Running does not ruin your knees if it's in the

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Speaker 1: right amounts. If you overdo any forms of exercise, your

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Speaker 1: joints will pay for it. And again we saw that.

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Speaker 1: I saw this as a physical therapist. All the time.

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Speaker 1: You get tendonitis from over use or joint wear and tear.

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Speaker 1: So adding running doesn't inherently rack your knees. It's that

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Speaker 1: it has to be in the right amounts and you

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Speaker 1: have to progress up to it appropriately. The problem is

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Speaker 1: many people start running again to lose weight, and they

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Speaker 1: overdo it and they don't see the weight loss. So

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Speaker 1: they either add more, burn themselves out, and their body

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Speaker 1: hurts because it's just too much for their body to handle.

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Speaker 1: Their body hasn't adapted to that stress yet.

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Speaker 2: Got it. Wow, I feel like I feel like I'm

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Speaker 2: learning so much already, and I feel like these are

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Speaker 2: things that we hit everywhere, right, Like, these are things

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Speaker 2: that your parents said to you, your friends are saying

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Speaker 2: to you, and they kind of get stuck in our

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Speaker 2: minds and then we never even question them. Right. And So, Okay,

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Speaker 2: I've got a couple more of these before we dive

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Speaker 2: into some deepest subjects here. You must work out every day.

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Speaker 1: I do not believe that you should work out every day,

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Speaker 1: at least not intense exercise every day. Your body needs recovery.

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Speaker 1: If we look at I like to think about exercise

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Speaker 1: as this stimulus, recovery, adaptation loop, and you need all

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Speaker 1: three of those things. So the stimulus is the workout,

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Speaker 1: and what you do in your workout matters. There is

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Speaker 1: high quality stimulus and low quality stimulus. We can get

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Speaker 1: into all of this, but you need a high quality stimulus,

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Speaker 1: and then you need to give your body time to

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Speaker 1: adapt and repair. And that repair process is the magic.

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Speaker 1: And that's what people want to skip right past and

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Speaker 1: just go right up to the adaptation of the results

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Speaker 1: because they're impatient and they just want to see results faster.

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Speaker 1: But your body does not adapt when it is overstressed.

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Speaker 1: It adapts when it gets the appropriate stress. It has

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Speaker 1: time to recover, and then that's when you build muscle

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Speaker 1: and prove endurance, improve whatever you're setting out to do.

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Speaker 1: So recovery is a big piece of that, and so

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Speaker 1: I do believe that taking days off active recovery days.

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Speaker 1: It's not like you're just sitting on the couch all

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Speaker 1: day long. We still want to be active overall, but

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Speaker 1: taking days off structured exercise is very important.

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Speaker 2: Yeah, thank you for allowing me to have my two

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Speaker 2: days off.

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Speaker 1: Then welcome you take two which is exactly what I

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Speaker 1: would recommend take those days. You still want to do things,

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Speaker 1: but not smashing your body because your body needs time

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Speaker 1: to repair, otherwise you'll just spend in chronic, low grade inflammation.

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Speaker 1: So yes, that's perfect.

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Speaker 2: Okay, you're doing just the right thing. A couple more

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Speaker 2: of these women shouldn't lift heavyweights because it will make

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Speaker 2: them bulky.

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Speaker 1: This is not true if we look at this bulky

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Speaker 1: appearance that typically involves a lot of muscle mass, and

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Speaker 1: muscle mass takes at least three months to build substantial

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Speaker 1: amounts of it, and beyond that, it takes years to

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Speaker 1: develop these physiques that most women would consider bulky. So

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Speaker 1: lifting heavy does not inherently create that bulky appearance. What

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Speaker 1: creates that bulky appearance is usually years of training, usually

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Speaker 1: training at high volumes, and potentially also having fat on

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Speaker 1: top of your body so that you just have more

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Speaker 1: mass in general. So, yes, that is a myth that

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Speaker 1: lifting heavyweights immediately makes you bulky.

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Speaker 2: Yeah, absolutely, I think that one's lasted far too long.

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Speaker 2: Too long, okay, this one. Let's do abs are made

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Speaker 2: in the kitchen.

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Speaker 1: This is kind of true, kind of not so you

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Speaker 1: can build your abdominal muscles through focused abdominal work, but

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Speaker 1: in order to see the muscle underneath. And this goes

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Speaker 1: for any muscle not just your abdominals. You have to

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Speaker 1: have less body fat on top to see the muscle,

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Speaker 1: and this goes for your shoulder muscles, your leg muscles,

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Speaker 1: all of the muscles. But we think of the abs

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Speaker 1: different than the rest of our body for some reason.

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Speaker 1: But yes, so in order to see the muscle underneath,

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Speaker 1: you have to have a low enough body of fat percentage,

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Speaker 1: So diet is important for that. But also you can

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Speaker 1: build your abdominal muscles through exercise. So it's a little

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Speaker 1: bit of both.

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Speaker 2: Brilliant, great great start. This is very useful already to

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Speaker 2: kind of get us out of these kind of limiting

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Speaker 2: beliefs that we have, these structures that have kind of

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Speaker 2: been set up over time. And I feel like so

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Speaker 2: much of working out and so much of getting fit

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Speaker 2: and healthy. If someone listened to all your advice today

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Speaker 2: and they practically applied it, they followed your program, what

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Speaker 2: would change in their life.

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Speaker 1: The first thing is just seeing better physical results. I

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Speaker 1: think that that is important for people, not only aesthetically

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Speaker 1: but your health. Having more muscle and having a more

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Speaker 1: fit body is important for our health. But beyond that,

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Speaker 1: smashing your body less and having a better relationship with

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Speaker 1: your body and exercise and not feeling guilty for taking

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Speaker 1: days off, not feeling guilty when you take a week

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Speaker 1: off or vacation, knowing that that not everything is going

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Speaker 1: to fall apart if you back off a little bit

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Speaker 1: or if you're sick. So helping people understand the science

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Speaker 1: of how our body adapts and changes really is this

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Speaker 1: holistic approach. You see better results, you have a better

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Speaker 1: mindset around your body and exercise, and your body feels

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Speaker 1: better physically. You don't feel so worn down and depleted

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Speaker 1: and exhausted because you're not smashing yourself every single day.

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Speaker 2: Yeah, it feels like there's such a mindset piece there

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Speaker 2: as well. Yes, because what you're saying is we're trying

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Speaker 2: to accelerate those results. We want to see the masap

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Speaker 2: and because of that, we'll push ourselves to our limits.

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Speaker 2: Those limits mean we give up sooner, we can't stick

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Speaker 2: to a schedule, and then all of a sudden, in

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Speaker 2: two months, if you're lucky, you're giving up. If not

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Speaker 2: in two weeks, because you're just so exhausted and depleted.

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Speaker 1: Yes, And I see that cycle over and over and

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Speaker 1: over and over, and it's one of the reasons why

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Speaker 1: people are not seeing results because we have the rest

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Speaker 1: of our lives to work out, which means we need

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Speaker 1: to be smart about how we're treating our bodies. We

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Speaker 1: can't put our bodies through the ringer and expect that

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Speaker 1: to be sustainable, and so the sooner you can learn

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Speaker 1: the stimulus that changes your body. Because I'm not saying

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Speaker 1: that your workout should be easy. I'm not saying that,

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Speaker 1: But I am saying having the correct effort and placing

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Speaker 1: your body under correct load in the right amounts, adding

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Speaker 1: in cardio, having your rest days, having this balanced approach

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Speaker 1: will get you so much further than this kind of start, stop,

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Speaker 1: yo yo mentality that so many of us kind of

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Speaker 1: end up doing. And I even have my own experience

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Speaker 1: with this because I've been in the fitness and treat

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Speaker 1: for like fifteen years and so I've taken all of

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Speaker 1: the certifications, done all the things, and five ten years ago,

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Speaker 1: I was smashing my body with exercise. I was doing

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Speaker 1: all of the things that women are taught to do

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Speaker 1: to get fit, lightweights, high rep no recovery days, trying

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Speaker 1: to burn as many calories as possible, trying to get

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Speaker 1: really sweaty, and all this did for my body was

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Speaker 1: leave me with so so fitness results like it kind

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Speaker 1: of got me a little bit of the way there,

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Speaker 1: but I was like, oh, I'm just not working hard enough.

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Speaker 1: I need to go work harder. And my body had

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Speaker 1: chronic pain all over. So at the age of twenty four,

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Speaker 1: I felt like I was ninety. My body was completely

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Speaker 1: falling apart. My wrists were always hurting, I had chronic

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Speaker 1: back pain, hit pain. But this is what so many

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Speaker 1: of us are taught in this as a physical therapist.

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Speaker 1: When I was practicing, I saw so many of my

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Speaker 1: patients dealing with the same things. They thought that they

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Speaker 1: weren't saying results because they just weren't working hard enough,

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Speaker 1: but their body hurt all over because of their workout.

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Speaker 1: So I do think that when you can shift to

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Speaker 1: what works, because when I shifted, I got in the

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Speaker 1: best shape of my life. I built eight pounds of

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Speaker 1: muscle and lost five pounds of fat over one year,

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Speaker 1: and over that time I worked out for far less

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Speaker 1: than I ever had six I used to work out

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Speaker 1: for like sixty minutes and then started working out for

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Speaker 1: like thirty five minutes. Rarely did I burn very many

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Speaker 1: calories or break a sweat. My body didn't hurt. I

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Speaker 1: had a better mindset around actual and yes, I also

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Speaker 1: saw the best physical results that I had ever seen.

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Speaker 1: So yeah, it comes from first understanding and learning the

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Speaker 1: science and then applying it over and over and over

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Speaker 1: and giving your body long enough.

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Speaker 2: What's something that science has taught you about our bodies

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Speaker 2: that you think we're unaware of or ignore.

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Speaker 1: I think one of the biggest mistakes I see, like

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Speaker 1: we talked about, is using exercise as a tool to

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Speaker 1: burn fat or lose fat, or using it as your

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Speaker 1: primary tool. But then what people do is they're like, Okay,

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Speaker 1: I'm going to use my workouts to build muscle. Great,

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Speaker 1: love that, but they still end up doing the wrong

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Speaker 1: workouts that don't build muscle. And one kind of really

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Speaker 1: helpful reframe that helped me is differentiating between muscle fatigue

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Speaker 1: and muscle failure. So the science shows that to build

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Speaker 1: muscle you need to train close to failure in every

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Speaker 1: single exercise, every single set. You don't have to train

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Speaker 1: all the way to failure. You can or you can

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Speaker 1: stop one to three shy. So failure means that you

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Speaker 1: are physically unable to do another rep. So let's say

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Speaker 1: you're doing bicep curls you cannot physically do another rep

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Speaker 1: despite your best efforts. You can do anywhere from fourish

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Speaker 1: reps all the way up to thirty reps or anywhere

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Speaker 1: in between. You can just choose what you prefer. But

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Speaker 1: your last rep needs to be really challenging. But I

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Speaker 1: think often what people do is they confuse fatigue with failure.

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Speaker 1: I used to do this all the time. I would

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Speaker 1: go to a group fitness class and be holding like

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Speaker 1: a lunge position for like three five minutes straight and

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Speaker 1: that feels really hard and really fatiguing and lots of burn,

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Speaker 1: lots of shake. But it's not Fatigue does not reliably

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Speaker 1: build muscle failure does. So one really helpful tool that

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Speaker 1: I like to give people that's changed the game for

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Speaker 1: me and for our membership and many people that I

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Speaker 1: talk to, is called the rest test. So this will

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Speaker 1: help you differentiate between fatigue and muscle failure. Yeah yeah,

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Speaker 1: So you'll have to try this too in your next workout.

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Speaker 1: So what you do is do your final rep, and

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Speaker 1: if you think you are at failure or near failure,

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Speaker 1: set the way tow break for like five seconds, shake out,

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Speaker 1: take a tiny little break, just a few seconds, pick

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Speaker 1: up the weights and try to do more reps. If

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Speaker 1: you could do three or more reps, you were just fatigued.

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Speaker 1: You were not close to true muscular failure. And so

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Speaker 1: that just means go up and wait next time, or

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Speaker 1: do more reps so that you get closer to that

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Speaker 1: true muscular failure point, because that will be the potent

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Speaker 1: stimulus that changes your body so much more than fatigue.

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Speaker 2: Well that's huge. I mean, that's such a big one

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Speaker 2: I feel like, and it's something that my body naturally

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Speaker 2: makes me want to do. Yeah, Like I noticed that. Like,

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Speaker 2: if I've done ten reps off something and we're trying

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Speaker 2: to get to fifteen at ten, my body's like I

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Speaker 2: need to take a little three second break. I need

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Speaker 2: to put the white weights down, shake it off, yes,

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Speaker 2: pick them back up, and then oh I could do

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Speaker 2: another ten now. And you're saying I have to. That's

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Speaker 2: what you're saying is that I should do another ten

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Speaker 2: if I can, rather than just hit the fifteen.

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Speaker 1: Well, what I'm saying is when it starts to get

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Speaker 1: hard around that ten rep range, those are the most

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Speaker 1: stimulating reps. So the reps where you are closest to

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Speaker 1: failure are the most most important one. Right, So let's

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Speaker 1: say you're trying to go to fifteen and at ten,

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Speaker 1: that's when you're starting to struggle. Yeah, that is the

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Speaker 1: time to push through and continue trying to get to fifteen.

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Speaker 1: Even if you don't get to fifteen, it's not about

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Speaker 1: the number, it's about proximity to failure. So on that

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Speaker 1: tenth rep you're really really struggling, try to do a

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Speaker 1: couple more reps, try not to break, because that means

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Speaker 1: you're reaching a big percentage of the muscle overall, you're

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Speaker 1: reaching what's called your type two muscle fibers. They're the

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Speaker 1: ones that kick in when you have a powerful stimulus,

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Speaker 1: when there's a lot of mechanical tension. So those last

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Speaker 1: few reps are the most important.

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Speaker 2: Got it? So? Actually, I shouldn't poise at ten, shouldn't

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Speaker 2: I should push myself to maybe twelve or whatever is realistic.

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Speaker 2: Then shake it off, and then what should I do

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Speaker 2: after that?

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Speaker 1: Then shake it off? If you find you could pick

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Speaker 1: your weights up and do three or more reps, that

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Speaker 1: means the weight wasn't heavy enough, So that means go

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Speaker 1: heavier and try to get to whatever rep range you

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Speaker 1: can do any I like to not count reps, and

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Speaker 1: this is like kind of contrabah, oh okay, go on,

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Speaker 1: because I think when you put fifteen in your head,

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Speaker 1: you grab a weight that you feel like you could

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Speaker 1: do for fifteen, but really you could probably do twenty

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Speaker 1: thirty with that weight. Whereas if you just grab a

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Speaker 1: weight that feels challenging and you're like, I don't know

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Speaker 1: how many reps I could do, maybe somewhere between like

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Speaker 1: eight and fifteen anywhere in there is great because all

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Speaker 1: of that will work for muscle growth, and you just

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Speaker 1: do as many as you possibly can. You often surprise

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Speaker 1: yourself at how strong you are and how many reps

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Speaker 1: you can do. And like I said, getting close to

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Speaker 1: that muscular failure point is the most important part. But

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Speaker 1: it's that piece that so many people are missing because

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Speaker 1: they're stopping when they're tired.

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Speaker 2: I fully agree with you. I know for a fact

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Speaker 2: that when I'm telling my brain, I've only got to

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Speaker 2: do ten of these. Yes, I've just programmed my upper limit,

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Speaker 2: And there are times when I'll do ten and I

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Speaker 2: know I could have done thirteen, yes, but I'm only

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Speaker 2: trying to hit ten.

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Speaker 1: Anything like I did ten, I did I did?

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Speaker 2: I did the thing?

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Speaker 1: Yeah, totally, but you're not. You might that set might

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Speaker 1: not be very stimulating. If you apply this one tool,

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Speaker 1: it can change your results.

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Speaker 2: I can agree more. I feel like I've I've been

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Speaker 2: sometimes doing it right, but I can tell I'm doing

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Speaker 2: it wrong too. Look what is the cost of stopping

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Speaker 2: at ten and then just doing another set? Like what

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Speaker 2: is the cost of not listening to your.

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Speaker 1: Advice growing muscle? We see that if you want to

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Speaker 1: build muscle, those are the most important reps. This isn't

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Speaker 1: to say that doing ten reps is and you could

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Speaker 1: do fifteen. That's not to say that those ten reps

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Speaker 1: are useless. You're still building strength, you're building neuromuscular connection,

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Speaker 1: you are improving your stability. All of those things are

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Speaker 1: important adaptations that come along with strength training. But when

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Speaker 1: it comes to building muscle, Yeah, those last few reps

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Speaker 1: just can't be cheated.

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Speaker 2: Let's stick on this building muscles thing. As we're already

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Speaker 2: I assume that that's one of the top three things

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Speaker 2: people come to you with. Yes, yes, So we're talking

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Speaker 2: about this rep range. We're talking about the ability to

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Speaker 2: push past know the difference between fatigue and failure. What

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Speaker 2: else are we getting wrong about building muscle? Because that's

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Speaker 2: something that I think you've clarified that for me in

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Speaker 2: a way that I haven't heard before, and that's huge

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Speaker 2: for me, and I know I can take that into

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Speaker 2: my next workout, which is tomorrow, thankfully, No way, tomorrow's Wednesday.

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Speaker 2: Yes tomorrow. Yes, Tomorrow's not Thursday, so yes, tomorrow, I

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Speaker 2: can take that into my workout. I love that because

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Speaker 2: it's I'm going to be thinking about that the whole time.

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Speaker 2: So when I start a set and my trainer who

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Speaker 2: I have my PT is going to say to me,

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Speaker 2: we're going to do four rounds of this, and we're

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Speaker 2: usually doing four rounds of roughly three activities, great, love

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Speaker 2: it right, And then we're doing another four rounds of

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Speaker 2: another three activities great, and then maybe doing another three

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Speaker 2: rounds of another two or three activities in one workout.

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Speaker 1: I think structure is very important. So which muscle groups

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Speaker 1: you're working on which day? Yes, we talked about the

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Speaker 1: importance of recovery. I recommend working each muscle group two

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Speaker 1: is times on non consecutive days. In one week. You

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Speaker 1: can split your strength training workouts into three to five

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Speaker 1: strength training workouts, taking those two recovery days and making

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Speaker 1: sure that you you have about forty eight hours of

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Speaker 1: recovery in between your muscle groups. So let's say you

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Speaker 1: work glutes on Monday, you probably don't want to work

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Speaker 1: your glutes again until Wednesday at the earliest. Your body

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Speaker 1: needs that recovery time. It's so crucial. But I think

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Speaker 1: what a lot of people do is they want to

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Speaker 1: change their glutes or change their abs, or change their arms,

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Speaker 1: and so they'll work that muscle group every single day.

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Speaker 1: But the problem is when you do that, you're not

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Speaker 1: giving your body enough recovery. And the recovery is when

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Speaker 1: you repair and adapt. So that's really crucial. So that's

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Speaker 1: one mistake that I think people make. It sounds like

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Speaker 1: you are already doing this in your training routine, which

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Speaker 1: is great.

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Speaker 2: Yeah, So that's good. So for muscle boding, we've got

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Speaker 2: knowing the difference between failure and fatigued. Yes, it's huge.

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Speaker 2: And then the second one is making sure that the

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Speaker 2: repair time is at least forty eight hours yes, before

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Speaker 2: hitting that muscle group again. Yes, because just overworking that

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Speaker 2: muscle isn't going to win. I think I do have

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Speaker 2: that right. I think I did find for a long

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Speaker 2: time that I was underworking a muscle group too. So

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Speaker 2: like you just said, I should try. If I have

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Speaker 2: five workouts and I'm doing say back and buys or

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Speaker 2: chests and tries, I need to get two days of

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Speaker 2: each if you can't ideally in a week, Yes, because

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Speaker 2: I think for a long time I was doing one

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Speaker 2: of each and I wasn't seeing the benefit either because

436
00:21:10,520 --> 00:21:12,600
Speaker 2: I was doing the muscle group too little.

437
00:21:12,680 --> 00:21:16,320
Speaker 1: Now, yes, and we see there was a recent meta

438
00:21:16,359 --> 00:21:19,280
Speaker 1: analysis about this that found that twice a week is

439
00:21:19,600 --> 00:21:23,440
Speaker 1: the sweet spot for muscle growth, and that frequency matters

440
00:21:23,560 --> 00:21:26,320
Speaker 1: hitting that muscle group again. And this is just yet

441
00:21:26,359 --> 00:21:29,360
Speaker 1: another reason why you can't smash yourself in your work

442
00:21:29,400 --> 00:21:30,919
Speaker 1: up because you know you have to turn around and

443
00:21:30,960 --> 00:21:33,399
Speaker 1: work that muscle group again in a few days in

444
00:21:33,480 --> 00:21:42,639
Speaker 1: order to keep compounding those results.

445
00:21:52,119 --> 00:21:56,359
Speaker 2: How sore should you feel if I'm working a muscle group? So,

446
00:21:56,440 --> 00:21:58,960
Speaker 2: like you give the example, you worked your glutes on

447
00:21:59,000 --> 00:22:01,199
Speaker 2: a Monday, you can work and again on a Wednesday. Like,

448
00:22:01,320 --> 00:22:03,879
Speaker 2: how sol do you want to feel on a Monday

449
00:22:03,880 --> 00:22:06,280
Speaker 2: and the Tuesday before you get back to your own Wednesday?

450
00:22:06,520 --> 00:22:08,480
Speaker 1: Such a good question. I think this is something that

451
00:22:08,520 --> 00:22:11,600
Speaker 1: holds a lot of people back. Light to no muscle

452
00:22:11,640 --> 00:22:15,640
Speaker 1: soreness is ideal, and I think that we over index

453
00:22:15,720 --> 00:22:18,359
Speaker 1: on soreness because it's proof that we work to that muscle.

454
00:22:18,359 --> 00:22:21,880
Speaker 1: It feels satisfying, it feels good, but studies consistently show

455
00:22:21,920 --> 00:22:25,680
Speaker 1: that it's a poor indication of muscle growth. Soreness typically

456
00:22:25,720 --> 00:22:29,280
Speaker 1: happens when you do a new movement pattern or if

457
00:22:29,320 --> 00:22:32,679
Speaker 1: you add significant load or challenge to the muscle that

458
00:22:32,680 --> 00:22:37,040
Speaker 1: you're not used to, And soreness typically happens when there

459
00:22:37,200 --> 00:22:39,920
Speaker 1: is damage to the muscle or connective tissue like fascia,

460
00:22:40,200 --> 00:22:44,439
Speaker 1: and that causes an inflammation cycle which causes the uh

461
00:22:44,880 --> 00:22:48,040
Speaker 1: tissues to be sensitive. So that's what soreness is. But

462
00:22:48,320 --> 00:22:50,680
Speaker 1: we just consistently see that it's not a very good

463
00:22:50,720 --> 00:22:53,760
Speaker 1: way to measure if your workout worked. And so again,

464
00:22:53,840 --> 00:22:56,119
Speaker 1: because we want to hit those muscle groups again in

465
00:22:56,200 --> 00:22:58,800
Speaker 1: a few days, we want light to no muscle soreness

466
00:22:58,800 --> 00:23:00,280
Speaker 1: so that you can show up to your next work

467
00:23:00,280 --> 00:23:04,520
Speaker 1: out and put in a really high quality stimulus for

468
00:23:04,560 --> 00:23:07,280
Speaker 1: those muscles. And that's what again keeps compounding those results.

469
00:23:07,680 --> 00:23:09,920
Speaker 2: And now people, do you think a big part of

470
00:23:09,960 --> 00:23:12,720
Speaker 2: that is also bad sleep? Yes, in terms of the

471
00:23:12,760 --> 00:23:16,040
Speaker 2: sowrenest piece. Or is it really to do with just

472
00:23:16,080 --> 00:23:17,200
Speaker 2: pushing yourself so hard.

473
00:23:17,480 --> 00:23:20,359
Speaker 1: That's so interesting. I wonder if there is literature that

474
00:23:20,400 --> 00:23:24,680
Speaker 1: says you get more sore if you are underslept. I'm

475
00:23:24,720 --> 00:23:28,080
Speaker 1: not sure, but just based on what I understand about

476
00:23:28,080 --> 00:23:30,919
Speaker 1: the body, it does make sense. It means that you

477
00:23:30,960 --> 00:23:34,560
Speaker 1: are under recovered. So if you are chronically sore, yeah,

478
00:23:34,600 --> 00:23:38,439
Speaker 1: you're under recovering, which is not beneficial. People think like, oh,

479
00:23:38,480 --> 00:23:40,760
Speaker 1: I'm so sore all the time. That means I'm seeing results,

480
00:23:40,760 --> 00:23:43,359
Speaker 1: But the results again, are happening when you are allowing

481
00:23:43,400 --> 00:23:46,240
Speaker 1: your body time to recover. So yeah, I think that

482
00:23:46,720 --> 00:23:48,680
Speaker 1: if you're so sore all the time and you're still

483
00:23:48,720 --> 00:23:52,000
Speaker 1: applying all these principles that we're talking about, maybe it

484
00:23:52,119 --> 00:23:54,840
Speaker 1: means that you need to dial back volume or frequency

485
00:23:54,920 --> 00:23:58,680
Speaker 1: slightly so that you can work within your own recovery capacity.

486
00:23:58,680 --> 00:24:00,879
Speaker 1: Because it's easy to say I like sleep more like

487
00:24:01,040 --> 00:24:03,480
Speaker 1: everyone knows sleep is so important. But if you're like me,

488
00:24:03,560 --> 00:24:05,760
Speaker 1: I have a baby, and I'm like, well, that's just

489
00:24:05,840 --> 00:24:07,480
Speaker 1: it is what it is. I can't get as much

490
00:24:07,480 --> 00:24:09,840
Speaker 1: sleep as I would like to. In a perfect world,

491
00:24:09,880 --> 00:24:11,480
Speaker 1: I would love to get nine hours, but that's just

492
00:24:11,520 --> 00:24:14,000
Speaker 1: not practical for me right now, So I might kind

493
00:24:14,000 --> 00:24:16,320
Speaker 1: of dial back my intensity or my volume a little

494
00:24:16,359 --> 00:24:19,159
Speaker 1: bit so that I'm staying within my own recovery window.

495
00:24:19,480 --> 00:24:21,200
Speaker 2: And what you're saying is that even in the case

496
00:24:21,240 --> 00:24:24,600
Speaker 2: that you have two beautiful babies under two, yes, that

497
00:24:24,680 --> 00:24:29,240
Speaker 2: hasn't necessarily negatively affected muscle building for you if your

498
00:24:29,240 --> 00:24:31,800
Speaker 2: sleep recovery is not as strong. Ll have you felt

499
00:24:31,840 --> 00:24:32,960
Speaker 2: the difference, you know?

500
00:24:33,359 --> 00:24:35,919
Speaker 1: I don't think I have. I think I have continued

501
00:24:35,960 --> 00:24:41,879
Speaker 1: to see results even with two under two, And I

502
00:24:41,920 --> 00:24:44,080
Speaker 1: think that I knew the power of all of this,

503
00:24:44,280 --> 00:24:46,320
Speaker 1: like before having this, but now I'm in the most

504
00:24:46,400 --> 00:24:48,800
Speaker 1: chaotic season of my life ever, Like running a business

505
00:24:48,800 --> 00:24:52,040
Speaker 1: with two hunder two is just wild, and yet I'm

506
00:24:52,119 --> 00:24:55,600
Speaker 1: still getting stronger than I've ever been. And it just

507
00:24:55,640 --> 00:24:57,600
Speaker 1: goes to show the power of all of this. Like,

508
00:24:58,040 --> 00:25:01,120
Speaker 1: if you are giving your body the write signals over

509
00:25:01,200 --> 00:25:04,000
Speaker 1: and over and over and over, you're not going to

510
00:25:04,040 --> 00:25:06,879
Speaker 1: feel under recovered. You just won't. If we're going to

511
00:25:06,920 --> 00:25:08,800
Speaker 1: the extremes of this and you're only getting like four

512
00:25:08,840 --> 00:25:11,120
Speaker 1: hours of sleep and all of those things, Like, yes,

513
00:25:11,200 --> 00:25:13,520
Speaker 1: you do need to back things off from what we're recommending.

514
00:25:13,920 --> 00:25:17,000
Speaker 1: But for the most part, most average Americans can do

515
00:25:17,119 --> 00:25:19,160
Speaker 1: exactly what we're saying and see great results and recover

516
00:25:19,200 --> 00:25:19,480
Speaker 1: from it.

517
00:25:19,800 --> 00:25:23,720
Speaker 2: This is such helpful advice. Everything you're saying feels practical

518
00:25:23,760 --> 00:25:27,679
Speaker 2: and doable, and it's also reassuring to me because I

519
00:25:27,720 --> 00:25:31,520
Speaker 2: feel that light to moderate soreness and I've been questioning

520
00:25:31,520 --> 00:25:34,440
Speaker 2: whether I'm not pushing hard enough, because I'm like, oh,

521
00:25:34,480 --> 00:25:36,840
Speaker 2: maybe I'm not working out hard enough, and maybe I

522
00:25:36,840 --> 00:25:39,919
Speaker 2: need to increase the intensity of my workout. And hearing

523
00:25:39,960 --> 00:25:42,880
Speaker 2: that from you is so helpful because I actually walk

524
00:25:42,920 --> 00:25:46,080
Speaker 2: into my morning workout feeling pretty refreshed, yes, and really

525
00:25:46,080 --> 00:25:48,679
Speaker 2: excited to work out because my body feels like it

526
00:25:48,680 --> 00:25:51,320
Speaker 2: can take on more rather than walking into it going,

527
00:25:51,320 --> 00:25:53,400
Speaker 2: oh my gosh, I'm still really sore from me yesterday.

528
00:25:53,600 --> 00:25:56,560
Speaker 2: The only time I ever feel that is after leg day. Yes,

529
00:25:56,640 --> 00:26:00,240
Speaker 2: there's something about legs that like only feel worse. It's

530
00:26:00,240 --> 00:26:02,480
Speaker 2: twenty four hours and is that normal?

531
00:26:02,840 --> 00:26:05,000
Speaker 1: Oh? Yeah, for sure. I mean they're just bigger muscle

532
00:26:05,000 --> 00:26:07,680
Speaker 1: groups and quads specifically. I don't know if you find

533
00:26:07,760 --> 00:26:11,200
Speaker 1: quads anecdotally, and again I've looked this up and I'm

534
00:26:11,240 --> 00:26:14,560
Speaker 1: not sure what the reason is, but quads and glutes

535
00:26:15,320 --> 00:26:17,919
Speaker 1: tend to get more sore, and that could be because

536
00:26:18,160 --> 00:26:20,560
Speaker 1: and again this is like up for debate, but there's

537
00:26:20,560 --> 00:26:26,160
Speaker 1: an interesting theory that soreness actually is from more fascia damage,

538
00:26:26,200 --> 00:26:30,760
Speaker 1: fascial damage rather than muscle tissue damage. Fascia is richly innervated,

539
00:26:30,800 --> 00:26:35,280
Speaker 1: which means that it's very sensitive. So when you're working

540
00:26:35,320 --> 00:26:38,760
Speaker 1: bigger muscles that just have more fascia surrounding the muscles,

541
00:26:39,160 --> 00:26:42,600
Speaker 1: there's more uh, there's a higher ceiling for more damage

542
00:26:42,600 --> 00:26:45,720
Speaker 1: in the fascia. So that's what creates more soreness. So

543
00:26:45,800 --> 00:26:47,840
Speaker 1: I just like to say, like, just don't worry too

544
00:26:47,920 --> 00:26:51,400
Speaker 1: much about soreness. If you're constantly sore, it probably means

545
00:26:51,440 --> 00:26:54,959
Speaker 1: you're doing too much, or you could afford to take

546
00:26:55,000 --> 00:26:57,960
Speaker 1: an extra recovery day or something like that. But I

547
00:26:58,040 --> 00:27:00,320
Speaker 1: just don't recommend chasing soreness because it's just not a

548
00:27:00,400 --> 00:27:01,800
Speaker 1: very reliable indicator.

549
00:27:01,920 --> 00:27:04,160
Speaker 2: Yeah, don't chase so on this. Okay, got it. And

550
00:27:04,240 --> 00:27:06,840
Speaker 2: in terms of as we're still focusing on building muscle,

551
00:27:07,280 --> 00:27:10,680
Speaker 2: the way we're currently talking about is we're splitting up groups. Yes,

552
00:27:10,800 --> 00:27:13,200
Speaker 2: so I was saying back and buys triceps. Your talk

553
00:27:13,520 --> 00:27:17,400
Speaker 2: chestnut tries. Is that the way you think about building

554
00:27:17,480 --> 00:27:19,639
Speaker 2: muscle or is there another way to think about it?

555
00:27:19,680 --> 00:27:21,080
Speaker 2: And am I getting it wrong? Yes?

556
00:27:21,119 --> 00:27:24,119
Speaker 1: Absolutely, There are so many different ways you could split

557
00:27:24,200 --> 00:27:27,840
Speaker 1: up your muscle work. I will say exercise selection is

558
00:27:27,960 --> 00:27:31,760
Speaker 1: very important, so you want to bias one muscle group

559
00:27:31,800 --> 00:27:34,359
Speaker 1: at a time. Don't choose an exercise that works your

560
00:27:34,440 --> 00:27:36,800
Speaker 1: upper body and lower body at the same time, because,

561
00:27:36,920 --> 00:27:40,800
Speaker 1: as we talked about, training to failure is really important,

562
00:27:41,200 --> 00:27:43,359
Speaker 1: and when you're working upper body and lower body in

563
00:27:43,400 --> 00:27:46,760
Speaker 1: the same exercise, it's difficult to know. Are my arms

564
00:27:46,760 --> 00:27:50,000
Speaker 1: a limiting factor, are my legs a limiting factor? Or

565
00:27:50,080 --> 00:27:51,919
Speaker 1: am I just stopping because I hit ten reps and

566
00:27:51,920 --> 00:27:55,160
Speaker 1: that's what the trainer told me to do. So separating

567
00:27:55,400 --> 00:27:58,520
Speaker 1: doing arm workout separate from your leg workout, core workout

568
00:27:58,560 --> 00:28:01,400
Speaker 1: separate from your leg workout, and keeping each muscle group

569
00:28:01,480 --> 00:28:05,040
Speaker 1: separate tends to be more effective and productive. But you

570
00:28:05,080 --> 00:28:08,159
Speaker 1: can split that work into whatever makes sense for you

571
00:28:08,240 --> 00:28:10,680
Speaker 1: in your life. I like to do I do five

572
00:28:10,720 --> 00:28:12,760
Speaker 1: string training workouts that are thirty five minutes, so they're

573
00:28:12,800 --> 00:28:14,439
Speaker 1: not very long. It's just the fl five time per

574
00:28:14,440 --> 00:28:18,320
Speaker 1: week track Monday's upper Body so we're working for three

575
00:28:18,320 --> 00:28:21,359
Speaker 1: to four muscle groups in the upper body. Tuesday's lower body,

576
00:28:21,640 --> 00:28:24,959
Speaker 1: and then Wednesday, Thursday, Friday are a mix of full body.

577
00:28:25,080 --> 00:28:27,560
Speaker 1: So we are making sure to separate each muscle group

578
00:28:27,640 --> 00:28:29,199
Speaker 1: so that you're not working the same muscle group on

579
00:28:29,240 --> 00:28:32,680
Speaker 1: consecutive days. But that's not necessarily the only way you

580
00:28:32,720 --> 00:28:34,040
Speaker 1: can split it up. You can do it as you

581
00:28:34,080 --> 00:28:36,040
Speaker 1: were talking about. You can do back and buy one day,

582
00:28:36,160 --> 00:28:38,840
Speaker 1: or chest and try and then legs or however makes

583
00:28:38,880 --> 00:28:41,000
Speaker 1: sense for you. There's so many different ways to kind

584
00:28:41,000 --> 00:28:41,760
Speaker 1: of slice and dize it.

585
00:28:41,960 --> 00:28:44,120
Speaker 2: Okay, good to know I'm not making sure that my

586
00:28:44,160 --> 00:28:45,040
Speaker 2: workout makes sense.

587
00:28:45,120 --> 00:28:47,280
Speaker 1: I got you, Yeah, checking all that.

588
00:28:47,720 --> 00:28:50,800
Speaker 2: Yeah, I'm taking it out of that makes sense. Is

589
00:28:50,840 --> 00:28:53,760
Speaker 2: there something I could be doing to build muscle faster?

590
00:28:54,240 --> 00:28:58,640
Speaker 1: Yes, you can build muscle faster when you increase what's

591
00:28:58,640 --> 00:29:04,600
Speaker 1: called volume. So sets taken close to failure, so studies show.

592
00:29:04,680 --> 00:29:06,320
Speaker 1: I like to kind of back this up and talk

593
00:29:06,320 --> 00:29:08,800
Speaker 1: about the minimum effective dose because I think this is

594
00:29:08,840 --> 00:29:11,920
Speaker 1: really important for people to understand what's the minimum that

595
00:29:11,960 --> 00:29:13,960
Speaker 1: I need to be doing to see results, and then

596
00:29:13,960 --> 00:29:16,280
Speaker 1: we can play and work on that and build upon

597
00:29:16,360 --> 00:29:18,920
Speaker 1: that and talk about kind of the maximum as well.

598
00:29:19,240 --> 00:29:22,880
Speaker 1: So the minimum effective dose for muscle growth is around

599
00:29:23,080 --> 00:29:27,840
Speaker 1: four sets per muscle group per week, So four sets

600
00:29:27,840 --> 00:29:30,520
Speaker 1: of glutes, four sets of quads, four sets of chests,

601
00:29:30,520 --> 00:29:33,920
Speaker 1: four sets of shoulders spread across your week. That's kind

602
00:29:33,920 --> 00:29:38,160
Speaker 1: of the minimum amount that we see will reliably build muscle.

603
00:29:38,880 --> 00:29:41,160
Speaker 1: Some studies find even one hard set per muscle group

604
00:29:41,200 --> 00:29:43,520
Speaker 1: per week, but I like to recommend for from there

605
00:29:43,880 --> 00:29:47,280
Speaker 1: you can build upon that. So we do moderate volume

606
00:29:47,280 --> 00:29:49,960
Speaker 1: and vload just because it's really easy to recover from.

607
00:29:50,480 --> 00:29:54,280
Speaker 1: It is effective and your workouts don't take a long time,

608
00:29:54,320 --> 00:29:56,040
Speaker 1: so it's really easy to show up for. But it's

609
00:29:56,120 --> 00:29:59,280
Speaker 1: very effective. So our volume tends to be around six

610
00:29:59,320 --> 00:30:02,000
Speaker 1: to eight sets per muscle group per week, but you

611
00:30:02,040 --> 00:30:04,680
Speaker 1: can do more than that and continue to see gains.

612
00:30:05,000 --> 00:30:07,560
Speaker 1: You're just seeing diminished returns as you add more than

613
00:30:07,640 --> 00:30:10,880
Speaker 1: like ten sets per muscle group per week. But yes,

614
00:30:10,960 --> 00:30:14,160
Speaker 1: you can do higher volume work and see faster muscle growth.

615
00:30:14,680 --> 00:30:16,840
Speaker 1: Just make sure they're recovering, because if you're not recovering,

616
00:30:17,040 --> 00:30:18,320
Speaker 1: then you're not growing.

617
00:30:18,480 --> 00:30:21,640
Speaker 2: Yeah, is there anything that I've missed about building muscle?

618
00:30:21,840 --> 00:30:23,320
Speaker 1: We didn't talk about protein, did we?

619
00:30:23,920 --> 00:30:24,440
Speaker 2: Yes?

620
00:30:24,560 --> 00:30:28,520
Speaker 1: So protein is and I am not formally trained in nutrition,

621
00:30:28,600 --> 00:30:30,200
Speaker 1: so I like to keep this really high level and

622
00:30:30,280 --> 00:30:33,640
Speaker 1: leave that to the RDS like your wife. But protein

623
00:30:33,680 --> 00:30:37,040
Speaker 1: is essential and how you're fueling to rebuild your muscle

624
00:30:37,040 --> 00:30:39,920
Speaker 1: tissue is essential. So the RDS that we work with

625
00:30:39,960 --> 00:30:42,640
Speaker 1: typically recommend point seventy five to one gram of protein

626
00:30:42,720 --> 00:30:46,520
Speaker 1: per pound of body weight per day. Anecdotally, I have

627
00:30:46,640 --> 00:30:48,760
Speaker 1: found that when I stay on the higher end of that,

628
00:30:49,400 --> 00:30:50,680
Speaker 1: I do see better results.

629
00:30:51,680 --> 00:30:52,040
Speaker 2: Yeah.

630
00:30:52,120 --> 00:30:57,080
Speaker 1: So I used to not track my food and didn't

631
00:30:57,160 --> 00:30:59,400
Speaker 1: I wasn't building muscle. And when I started tracking, I

632
00:30:59,480 --> 00:31:01,440
Speaker 1: noticed that I was eating about half the amount that

633
00:31:01,480 --> 00:31:03,280
Speaker 1: I should to build muscle. And I was like, Okay,

634
00:31:03,280 --> 00:31:06,040
Speaker 1: no wonder, I'm not seeing muscle growth. So I upped

635
00:31:06,080 --> 00:31:08,600
Speaker 1: my protein and that really did help me. So that's

636
00:31:08,640 --> 00:31:10,840
Speaker 1: I guess, another way to make sure that you're building

637
00:31:10,880 --> 00:31:11,440
Speaker 1: muscle faster.

638
00:31:11,720 --> 00:31:13,960
Speaker 2: So when I was doing that, what I found is

639
00:31:14,000 --> 00:31:17,640
Speaker 2: that I was getting bigger overall. So I was building

640
00:31:17,640 --> 00:31:21,400
Speaker 2: more muscle for sure, but my body was just getting bigger.

641
00:31:21,440 --> 00:31:24,400
Speaker 2: And so I've literally got like end of last year, No,

642
00:31:24,480 --> 00:31:26,800
Speaker 2: it was end of the year before last. Sorry, So

643
00:31:26,840 --> 00:31:29,440
Speaker 2: it was like two years ago where I really started

644
00:31:29,440 --> 00:31:32,080
Speaker 2: following that protein goal. And if I showed you a

645
00:31:32,080 --> 00:31:34,640
Speaker 2: picture of me now versus a picture of me, then

646
00:31:35,400 --> 00:31:38,240
Speaker 2: I couldn't fit into my suits. I couldn't like my

647
00:31:38,360 --> 00:31:41,400
Speaker 2: pants were all growing in size, like and that was me,

648
00:31:41,640 --> 00:31:44,800
Speaker 2: not It wasn't like it was protein. It wasn't sugars

649
00:31:44,800 --> 00:31:46,440
Speaker 2: and fats or cord. You know. It was I was

650
00:31:46,480 --> 00:31:49,320
Speaker 2: eating higher. I was eating that dose of protein. I

651
00:31:49,320 --> 00:31:51,280
Speaker 2: didn't like what was happening. And I don't know if

652
00:31:51,320 --> 00:31:53,560
Speaker 2: it's I wasn't doing enough cardio. I never really figured

653
00:31:53,560 --> 00:31:55,880
Speaker 2: it out. I just realized I didn't like that much bulk,

654
00:31:56,160 --> 00:31:58,480
Speaker 2: and so I cut down on my protein. But that's

655
00:31:58,480 --> 00:32:01,040
Speaker 2: also slowed down my muscle. Bill, So talk to me

656
00:32:01,080 --> 00:32:04,800
Speaker 2: about what was happening then two years ago when I

657
00:32:04,880 --> 00:32:08,040
Speaker 2: was eating the recommended dose of protein. But I just

658
00:32:08,200 --> 00:32:12,480
Speaker 2: looked felt and was bigger. Yes, And like I said,

659
00:32:12,520 --> 00:32:16,240
Speaker 2: I couldn't fit into my clothes. Everything was tighter. I definitely,

660
00:32:16,680 --> 00:32:18,920
Speaker 2: you know, I just felt like I was putting on weight, yes,

661
00:32:18,920 --> 00:32:19,920
Speaker 2: more than building muscle.

662
00:32:20,360 --> 00:32:22,040
Speaker 1: I'm so glad you're bringing this up, because I think

663
00:32:22,040 --> 00:32:24,960
Speaker 1: this is a very common goal for people. They want

664
00:32:25,160 --> 00:32:28,120
Speaker 1: what's called body recomposition, so they want more muscle, but

665
00:32:28,160 --> 00:32:30,440
Speaker 1: they don't want more fat or they want less fat.

666
00:32:31,040 --> 00:32:35,720
Speaker 1: And this is a process that involves proper nutrition. So,

667
00:32:35,800 --> 00:32:38,840
Speaker 1: like we said, enough protein, but also potentially a slight

668
00:32:38,920 --> 00:32:42,280
Speaker 1: calorie deficit or even in your eating, in your calorie maintenance,

669
00:32:42,840 --> 00:32:45,840
Speaker 1: and then proper strength training. So and you do need

670
00:32:45,880 --> 00:32:48,720
Speaker 1: to do cardio. Cardio is important for keeping your overall

671
00:32:48,800 --> 00:32:51,800
Speaker 1: energy expanded you're high, but you don't need to overdo

672
00:32:51,800 --> 00:32:54,720
Speaker 1: the cardio or rely on cardio to lose fat, because

673
00:32:54,720 --> 00:32:57,440
Speaker 1: then you're just going to overdo it. So when you

674
00:32:57,480 --> 00:32:59,920
Speaker 1: have those principles, you're eating in a slight calorie deficit,

675
00:33:00,040 --> 00:33:02,440
Speaker 1: we're at your maintenance and that might involve tracking, And

676
00:33:02,480 --> 00:33:05,080
Speaker 1: I know tracking isn't for everyone, but if you do

677
00:33:05,200 --> 00:33:07,600
Speaker 1: have that goal, it might be illuminating to take a

678
00:33:07,640 --> 00:33:09,560
Speaker 1: week and just kind of track your food and see

679
00:33:09,560 --> 00:33:15,000
Speaker 1: where you're landing on your overall calories, see where you're

680
00:33:15,040 --> 00:33:17,760
Speaker 1: landing on your overall protein. Because my guess is maybe

681
00:33:17,760 --> 00:33:20,240
Speaker 1: you were unintentionally trying to get more protein and eating

682
00:33:20,240 --> 00:33:23,680
Speaker 1: in a calorie surplus. Maybe yes, you might have been

683
00:33:23,760 --> 00:33:27,280
Speaker 1: gaining fat and muscle at the same time. And that's

684
00:33:27,280 --> 00:33:29,960
Speaker 1: typically going back to that bulky conversation that can happen

685
00:33:30,000 --> 00:33:32,640
Speaker 1: to women when they're gaining lean mass. They're gaining muscle mass,

686
00:33:32,640 --> 00:33:34,240
Speaker 1: but they're also gaining fat mass at the same time

687
00:33:34,240 --> 00:33:37,680
Speaker 1: because they're unintentionally eating in a calorie surplus. So the

688
00:33:37,720 --> 00:33:40,040
Speaker 1: reason I like body recomposition, it's kind of that quote

689
00:33:40,080 --> 00:33:42,920
Speaker 1: unquote toned look that a lot of people are searching for.

690
00:33:44,080 --> 00:33:48,400
Speaker 1: But the reason I like body recomposition is because it

691
00:33:48,440 --> 00:33:51,880
Speaker 1: makes you focus on your muscle mass, which is crucial

692
00:33:51,960 --> 00:33:54,640
Speaker 1: for women. As we ate all people, we are under

693
00:33:54,720 --> 00:33:58,080
Speaker 1: muscled as a society, and so when we focus on

694
00:33:58,120 --> 00:34:01,680
Speaker 1: our muscle, everything else kind of falls into place. You

695
00:34:01,720 --> 00:34:05,120
Speaker 1: can't under fuel or you won't build muscle. You can't

696
00:34:05,120 --> 00:34:08,759
Speaker 1: overtrain or you won't build muscle. So applying all of

697
00:34:08,800 --> 00:34:12,719
Speaker 1: the nutrition and strength training things together will maybe be

698
00:34:12,800 --> 00:34:15,600
Speaker 1: a slower process, but so much more sustainable, and you'll

699
00:34:15,680 --> 00:34:18,440
Speaker 1: end up being a lot happier with the aesthetic outcome

700
00:34:18,480 --> 00:34:18,680
Speaker 1: of that.

701
00:34:18,920 --> 00:34:21,520
Speaker 2: I think you're spot on. I was, I think, without knowing,

702
00:34:21,560 --> 00:34:24,560
Speaker 2: I was eating around three thousand calories a day, and like,

703
00:34:24,640 --> 00:34:26,279
Speaker 2: my you know, I need to be at twenty five

704
00:34:26,360 --> 00:34:28,200
Speaker 2: hundred or and if I'm in a deficit, like at

705
00:34:28,239 --> 00:34:30,439
Speaker 2: a two thousand or two thousand, two hundred or whatever

706
00:34:30,440 --> 00:34:32,480
Speaker 2: it is. Yeah, And so for me it was I

707
00:34:32,560 --> 00:34:35,279
Speaker 2: was definitely doing that, and not only was I not

708
00:34:35,560 --> 00:34:37,399
Speaker 2: happy about just like not being able to fit into

709
00:34:37,400 --> 00:34:39,560
Speaker 2: my normal clothes or whatever it was, it was also

710
00:34:39,680 --> 00:34:43,040
Speaker 2: not leading to the results that I was looking for. Yeah,

711
00:34:43,080 --> 00:34:45,000
Speaker 2: and so what I've had to do and I wanted

712
00:34:45,000 --> 00:34:47,200
Speaker 2: to get your sense on this. So now I do

713
00:34:47,239 --> 00:34:49,960
Speaker 2: about eighty to one hundred grams of protein, which is

714
00:34:50,440 --> 00:34:54,480
Speaker 2: significantly less than what I was doing. So before I

715
00:34:54,480 --> 00:34:57,239
Speaker 2: was doing like one hundred and fifty or something like that.

716
00:34:57,320 --> 00:34:58,960
Speaker 2: Now I'm at like eighty to one hundred grams of

717
00:34:58,960 --> 00:35:02,319
Speaker 2: protein a day. Is that just slowing down how long

718
00:35:02,360 --> 00:35:04,560
Speaker 2: it takes to build muscle for me? Even? But that

719
00:35:04,680 --> 00:35:07,600
Speaker 2: is also more aligned with my goals because I'm able

720
00:35:07,600 --> 00:35:10,200
Speaker 2: to do that with a calorie deficit, whereas if I

721
00:35:10,239 --> 00:35:12,640
Speaker 2: was to one hundred and fifty grams, I'd probably been

722
00:35:12,680 --> 00:35:14,960
Speaker 2: a calorie sareplus off stay on plant based, So that

723
00:35:14,960 --> 00:35:18,600
Speaker 2: applies to it. But also because honestly I was struggling

724
00:35:18,600 --> 00:35:21,040
Speaker 2: with like, my gut was not enjoying et one hundred

725
00:35:21,040 --> 00:35:23,920
Speaker 2: for fifty guns of protein. My gut just couldn't take that.

726
00:35:24,080 --> 00:35:26,359
Speaker 2: Do you hear that at all from people where they

727
00:35:26,440 --> 00:35:28,240
Speaker 2: just can't digest that amount of protein.

728
00:35:28,480 --> 00:35:31,320
Speaker 1: Yes, especially if they're using lots of like powders and stuff.

729
00:35:31,640 --> 00:35:35,160
Speaker 1: I hear that a lot training stimulus is the most

730
00:35:35,160 --> 00:35:38,480
Speaker 1: important for muscle growth. You do need protein, and protein

731
00:35:39,120 --> 00:35:41,920
Speaker 1: eating at a higher amount of protein might make your

732
00:35:41,960 --> 00:35:44,880
Speaker 1: work out more effective. So, but it doesn't mean that

733
00:35:44,920 --> 00:35:47,040
Speaker 1: you won't build muscle at all. The training stimulus is

734
00:35:47,080 --> 00:35:49,439
Speaker 1: the most important part. So I love what you're saying

735
00:35:49,480 --> 00:35:54,040
Speaker 1: because I think there is kind of guardrails around these things,

736
00:35:54,080 --> 00:35:56,239
Speaker 1: like these are the recommendations of what you can do,

737
00:35:56,320 --> 00:36:00,680
Speaker 1: but you can tinker within this and find what works

738
00:36:00,719 --> 00:36:03,000
Speaker 1: best in your own lifestyle and what you can stay

739
00:36:03,000 --> 00:36:06,400
Speaker 1: consistent with, because the truth is you're probably building muscle,

740
00:36:06,440 --> 00:36:09,080
Speaker 1: it just might be slower than if you were eating

741
00:36:09,120 --> 00:36:10,600
Speaker 1: one hundred and fifty GRAMSTYU.

742
00:36:11,000 --> 00:36:13,120
Speaker 2: Yeah, got it. Yeah, I need to find a way

743
00:36:13,440 --> 00:36:17,960
Speaker 2: to I'm testing different protein sources as well, being plant based,

744
00:36:18,239 --> 00:36:21,279
Speaker 2: like really feeling like the powders and the bars and

745
00:36:21,320 --> 00:36:25,640
Speaker 2: stuff are just not great and trying to find them naturally,

746
00:36:25,719 --> 00:36:28,959
Speaker 2: but without adding the calorie surplus. It's so hard, which

747
00:36:29,000 --> 00:36:30,840
Speaker 2: is like a really interesting dynamticy.

748
00:36:30,920 --> 00:36:33,600
Speaker 1: Yes, it's so hard because like if you're eating tofu

749
00:36:33,640 --> 00:36:37,000
Speaker 1: and beans and things, to get that amount of protein

750
00:36:37,280 --> 00:36:42,040
Speaker 1: without being in as overall caloriesurplus is difficult. Yeah, it

751
00:36:42,160 --> 00:36:44,160
Speaker 1: is hard. What does your wife think about all that?

752
00:36:44,560 --> 00:36:47,600
Speaker 2: No, she agrees. We're both tinkering with this stuff all

753
00:36:47,640 --> 00:36:50,120
Speaker 2: the time. Yeah, And I think the reason why I

754
00:36:50,160 --> 00:36:52,120
Speaker 2: wanted to have this very open and honest conversation with

755
00:36:52,200 --> 00:36:54,200
Speaker 2: you here on the show is because I think this

756
00:36:54,239 --> 00:36:56,200
Speaker 2: is the kind of stuff people are really dealing with

757
00:36:56,280 --> 00:36:58,839
Speaker 2: in struggling too, where they're just like, well, what about

758
00:36:58,880 --> 00:37:01,200
Speaker 2: this and what about this? And you know, it's it's

759
00:37:01,239 --> 00:37:03,600
Speaker 2: good to hear from you that, hey, you can be

760
00:37:04,040 --> 00:37:06,880
Speaker 2: personalized about it and it is going to look different

761
00:37:06,880 --> 00:37:09,680
Speaker 2: for everyone and totally, but being real about what that

762
00:37:09,719 --> 00:37:12,359
Speaker 2: means and what your results look like and then not

763
00:37:12,400 --> 00:37:16,040
Speaker 2: having these you know, crazy expectations.

764
00:37:15,280 --> 00:37:17,680
Speaker 1: Totally and it's just going to take time for you

765
00:37:17,760 --> 00:37:21,839
Speaker 1: to learn what you can fit into your life. I

766
00:37:21,960 --> 00:37:24,120
Speaker 1: talk about this all the time with like exercise selection.

767
00:37:24,719 --> 00:37:26,759
Speaker 1: We've been taught that we have to do squats and

768
00:37:26,800 --> 00:37:29,920
Speaker 1: overhead presses and deadlifts, but what we see from the

769
00:37:30,000 --> 00:37:33,480
Speaker 1: literature is there is a wide variety of exercises that

770
00:37:33,560 --> 00:37:36,360
Speaker 1: will be effective to build muscle. So you just choose

771
00:37:36,360 --> 00:37:39,040
Speaker 1: the ones that feel good in your body, that you enjoy,

772
00:37:39,280 --> 00:37:42,520
Speaker 1: that you can take close to true muscular failure. I

773
00:37:42,520 --> 00:37:44,120
Speaker 1: think a lot of people can relate to this. Like,

774
00:37:44,320 --> 00:37:46,520
Speaker 1: let's say you're doing an exercise that you hate. I

775
00:37:46,560 --> 00:37:48,120
Speaker 1: used to hate Bulgarian split squats.

776
00:37:48,120 --> 00:37:49,840
Speaker 2: Oh I still hate Bulgarians.

777
00:37:50,160 --> 00:37:51,799
Speaker 1: Something switched to me and now I love them. I

778
00:37:51,800 --> 00:37:53,040
Speaker 1: don't know what happened, but.

779
00:37:53,239 --> 00:37:54,919
Speaker 2: We can't be friends anyone. Yeah, right.

780
00:37:54,960 --> 00:37:56,960
Speaker 1: I know a lot of people hate them, a lot

781
00:37:57,000 --> 00:37:59,520
Speaker 1: of and it's understandable. They're very hard. But if you

782
00:37:59,560 --> 00:38:02,640
Speaker 1: hate bull Garian split squats, you're more likely to stop

783
00:38:02,640 --> 00:38:06,480
Speaker 1: that exercise because of overall discomfort or boredom or you're

784
00:38:06,520 --> 00:38:09,000
Speaker 1: just ready for it to be over yea, rather than

785
00:38:09,360 --> 00:38:13,520
Speaker 1: taking that exercise close to true muscular failure. So instead

786
00:38:13,719 --> 00:38:15,880
Speaker 1: of doing the Bulgarian split squat, which you know you

787
00:38:15,880 --> 00:38:18,880
Speaker 1: don't like, let's choose a different exercise that targets the

788
00:38:18,880 --> 00:38:21,839
Speaker 1: same muscle. But maybe you're targeting glutes. Maybe you love

789
00:38:21,920 --> 00:38:24,279
Speaker 1: hip thrusts, and you find I can reliably get close

790
00:38:24,320 --> 00:38:26,560
Speaker 1: to failure every single time in hip thrust. I don't

791
00:38:26,560 --> 00:38:30,160
Speaker 1: feel distracted, I feel locked in, like it feels very satisfying.

792
00:38:30,600 --> 00:38:32,719
Speaker 1: Just do the hip thrusts and you're more likely to

793
00:38:32,719 --> 00:38:35,640
Speaker 1: see better results because you're training closer to true muscular failure.

794
00:38:35,680 --> 00:38:38,279
Speaker 1: You're not stopping because of discomfort or boredom or any

795
00:38:38,320 --> 00:38:38,880
Speaker 1: of those things.

796
00:38:39,000 --> 00:38:40,640
Speaker 2: I'm telling my train of that.

797
00:38:40,760 --> 00:38:42,239
Speaker 1: Yeah, does he make all of the hard things?

798
00:38:42,320 --> 00:38:44,520
Speaker 2: Yeah, of course, Yeah, all the hard things you're gonna

799
00:38:44,520 --> 00:38:47,520
Speaker 2: tell them. Look like I heard from Shannon that I

800
00:38:47,560 --> 00:38:50,319
Speaker 2: don't need to do these vulgarian spitz squat setting one.

801
00:38:50,360 --> 00:38:52,359
Speaker 1: Well, it's like, and I know a lot of people

802
00:38:52,400 --> 00:38:54,560
Speaker 1: will fight me about that, but it's no.

803
00:38:54,600 --> 00:38:56,000
Speaker 2: You get the point. The point makes sense.

804
00:38:56,040 --> 00:38:58,320
Speaker 1: The point is and it makes you more consistent because

805
00:38:58,640 --> 00:39:01,279
Speaker 1: if you know, your workout will be filled with exercises

806
00:39:01,280 --> 00:39:03,439
Speaker 1: that feel really good for your body. And this isn't

807
00:39:03,480 --> 00:39:05,279
Speaker 1: to say that anything goes I'm not saying that. I'm

808
00:39:05,280 --> 00:39:08,200
Speaker 1: also not saying that your workout should be easy, but

809
00:39:08,880 --> 00:39:11,360
Speaker 1: when you choose exercises that really work with your body.

810
00:39:11,400 --> 00:39:14,799
Speaker 1: Because exercise is physics. A lot of the reason why

811
00:39:14,840 --> 00:39:16,920
Speaker 1: we don't like an exercise could be because of the

812
00:39:16,920 --> 00:39:20,279
Speaker 1: physical length of our bones. For example, in squats, you

813
00:39:20,400 --> 00:39:23,080
Speaker 1: might have longer legs, longer femurs, and so you have

814
00:39:23,120 --> 00:39:25,239
Speaker 1: to bend forward more in a squat just to keep

815
00:39:25,239 --> 00:39:27,759
Speaker 1: yourself from falling over. So squats might feel really low

816
00:39:27,840 --> 00:39:30,920
Speaker 1: backy for you, and therefore you might feel like I

817
00:39:30,960 --> 00:39:32,560
Speaker 1: don't feel comfortable and squad I feel like it's going

818
00:39:32,600 --> 00:39:34,680
Speaker 1: to hurt my back. I don't like them. I don't

819
00:39:34,680 --> 00:39:37,960
Speaker 1: feel like I can push close to failure. So Barbel

820
00:39:38,000 --> 00:39:39,840
Speaker 1: squad might not be the best exercise for you, But

821
00:39:39,880 --> 00:39:42,440
Speaker 1: that's your body proportions. There's nothing wrong with you. You

822
00:39:42,480 --> 00:39:44,360
Speaker 1: can just choose a different exercise and carry on.

823
00:39:44,760 --> 00:39:47,840
Speaker 2: If you're pushing to failure. Is there a difference between

824
00:39:48,040 --> 00:39:52,480
Speaker 2: heavy weight low reps or lightweight high reps.

825
00:39:52,880 --> 00:39:56,200
Speaker 1: You can see the same strength and muscle growth whether

826
00:39:56,280 --> 00:39:59,040
Speaker 1: you are lifting four reps all the way up to

827
00:39:59,080 --> 00:40:01,440
Speaker 1: thirty reps lo as long as your final rep is

828
00:40:01,520 --> 00:40:04,840
Speaker 1: two failure or near muscular failure. You can use anywhere

829
00:40:04,880 --> 00:40:08,920
Speaker 1: in between. That might evolve based on your training status,

830
00:40:09,400 --> 00:40:12,799
Speaker 1: based on the day, based on the exercise. Some exercises

831
00:40:12,840 --> 00:40:15,040
Speaker 1: I love to go really heavy and do like four

832
00:40:15,120 --> 00:40:18,239
Speaker 1: or six reps, and some exercises I prefer to go

833
00:40:18,239 --> 00:40:20,480
Speaker 1: a little lighter and do like eight to twelve reps.

834
00:40:20,840 --> 00:40:22,480
Speaker 1: You can do all the way up to thirty. Thirty

835
00:40:22,520 --> 00:40:24,960
Speaker 1: is kind that's kind of brutal. You r you can

836
00:40:25,000 --> 00:40:27,160
Speaker 1: do up to thirty reps. Science shows you can one

837
00:40:27,440 --> 00:40:30,360
Speaker 1: go and one go if you train close to failure.

838
00:40:31,160 --> 00:40:34,040
Speaker 1: The problem with doing that high of rep is people

839
00:40:34,120 --> 00:40:37,000
Speaker 1: typically stop because of fatigue, like we talked about earlier.

840
00:40:37,080 --> 00:40:40,600
Speaker 1: They don't stop because of true muscular failure. But knowing

841
00:40:40,640 --> 00:40:42,480
Speaker 1: that you have the option of I could do four,

842
00:40:42,520 --> 00:40:44,520
Speaker 1: I could do thirty, I could do anywhere in between,

843
00:40:45,040 --> 00:40:48,600
Speaker 1: then you can choose a weight that feels comfortable for you,

844
00:40:48,840 --> 00:40:51,560
Speaker 1: because I think that's a barrier for a lot of women,

845
00:40:51,640 --> 00:40:53,399
Speaker 1: especially as they're like, I don't want to lift heavy.

846
00:40:53,520 --> 00:40:55,360
Speaker 1: Muscle building isn't for me because I don't want to

847
00:40:55,360 --> 00:40:57,920
Speaker 1: go lift heavy. Well, you can lift relatively light and

848
00:40:57,960 --> 00:41:00,440
Speaker 1: go for twenty reps and see the same muscle growth

849
00:41:00,480 --> 00:41:02,080
Speaker 1: is if you were to lift a heavy barbell for

850
00:41:02,120 --> 00:41:04,200
Speaker 1: four reps. As long as you're training close to failure.

851
00:41:04,480 --> 00:41:08,040
Speaker 2: There's such a myth around just wanting to lift heavier

852
00:41:08,239 --> 00:41:11,560
Speaker 2: and lift more and then feeling the pressure of I

853
00:41:11,600 --> 00:41:14,919
Speaker 2: can't yes, or whatever it may be. And again going

854
00:41:14,960 --> 00:41:17,239
Speaker 2: back to the failure point is far better of a

855
00:41:17,320 --> 00:41:19,480
Speaker 2: marker than how heavy you're lifting.

856
00:41:19,520 --> 00:41:22,680
Speaker 1: No, yes, yes, yeah, because some body weight exercises too

857
00:41:22,680 --> 00:41:23,800
Speaker 1: can get you close to failure.

858
00:41:23,880 --> 00:41:25,400
Speaker 2: You literally just read my mind. I was about to

859
00:41:25,440 --> 00:41:26,839
Speaker 2: ask that question next, So I was going to ask

860
00:41:26,880 --> 00:41:29,239
Speaker 2: you if someone goes. I don't have a gym. I

861
00:41:29,280 --> 00:41:31,239
Speaker 2: don't have a gym membership, can't afford it, don't have

862
00:41:31,280 --> 00:41:34,040
Speaker 2: access to one. I have very little time to work

863
00:41:34,080 --> 00:41:36,520
Speaker 2: out right now, maybe I have twenty minutes. I only

864
00:41:36,520 --> 00:41:39,279
Speaker 2: have space to do body weight in my on my

865
00:41:39,360 --> 00:41:42,840
Speaker 2: bedroom floor or on my living room floor. What is

866
00:41:42,880 --> 00:41:45,640
Speaker 2: the difference between body weight and then barbell weights or

867
00:41:45,760 --> 00:41:47,359
Speaker 2: you know, any other type of weight.

868
00:41:47,560 --> 00:41:50,200
Speaker 1: If you're training close to failure, it doesn't matter you

869
00:41:50,200 --> 00:41:52,920
Speaker 1: can do I like to use push ups as an example.

870
00:41:53,480 --> 00:41:55,839
Speaker 1: A lot of people can't do more than thirty push

871
00:41:55,880 --> 00:41:58,239
Speaker 1: ups physically like they would fail before they got to

872
00:41:58,320 --> 00:42:02,040
Speaker 1: thirty push ups, and so that is is an effective

873
00:42:02,080 --> 00:42:04,480
Speaker 1: stimulus for building muscle. If you could do more than

874
00:42:04,520 --> 00:42:07,479
Speaker 1: thirty push ups, then your body weight is not challenging enough.

875
00:42:08,280 --> 00:42:10,520
Speaker 1: Pull up same thing. You could do maybe just a

876
00:42:10,520 --> 00:42:13,279
Speaker 1: few pull ups before getting close to failure. And that's

877
00:42:13,320 --> 00:42:18,000
Speaker 1: a bodyweight exercise. However, there are some bodyweight exercises that

878
00:42:18,400 --> 00:42:22,000
Speaker 1: are just difficult to load up enough. So like a lunge,

879
00:42:22,000 --> 00:42:23,719
Speaker 1: for example, you might feel like you could do one

880
00:42:23,760 --> 00:42:27,480
Speaker 1: hundred lunges or more just because they're stronger muscles. They

881
00:42:27,560 --> 00:42:30,600
Speaker 1: do require external load in the form of a machine,

882
00:42:30,640 --> 00:42:33,680
Speaker 1: a cable, a barbell, a kettlebell, whatever you have. But

883
00:42:33,800 --> 00:42:36,520
Speaker 1: this is why I say, yes, some bodyweight exercises can

884
00:42:36,560 --> 00:42:39,840
Speaker 1: absolutely be effective. But just go back to can I

885
00:42:39,880 --> 00:42:42,239
Speaker 1: do more than thirty reps? And if I can, it's

886
00:42:42,239 --> 00:42:45,360
Speaker 1: not heavy enough. And maybe it means involving or investing

887
00:42:45,400 --> 00:42:47,919
Speaker 1: in a set of dumbells or a kettlebell or two

888
00:42:48,040 --> 00:42:50,479
Speaker 1: or whatever you need to add that external load.

889
00:43:07,200 --> 00:43:10,160
Speaker 2: If someone wanted to just get started tomorrow and they've

890
00:43:10,160 --> 00:43:12,960
Speaker 2: almost not thought about their physical health for a long time,

891
00:43:13,480 --> 00:43:14,440
Speaker 2: where should they stop.

892
00:43:14,640 --> 00:43:19,080
Speaker 1: What's really cool about beginners is that they will see

893
00:43:19,360 --> 00:43:23,080
Speaker 1: results with far less stimulus than those that are trained.

894
00:43:23,560 --> 00:43:26,239
Speaker 1: So if you have already been working out, the bar

895
00:43:26,360 --> 00:43:28,440
Speaker 1: is higher. You do need to apply some of these

896
00:43:28,480 --> 00:43:31,000
Speaker 1: things that we're talking about. If you already have a

897
00:43:31,040 --> 00:43:34,000
Speaker 1: consistent workout routine. If you don't, you can do far

898
00:43:34,080 --> 00:43:37,600
Speaker 1: less than that and see results pretty quickly what's called

899
00:43:37,640 --> 00:43:40,319
Speaker 1: like newbie gains. So this is really exciting for someone

900
00:43:40,360 --> 00:43:43,000
Speaker 1: that's new, is really motivating to keep going because you're like, oh,

901
00:43:43,719 --> 00:43:45,000
Speaker 1: I don't have to smash my body.

902
00:43:45,160 --> 00:43:47,520
Speaker 2: How many squads should the average person be able to do?

903
00:43:47,880 --> 00:43:50,719
Speaker 1: I don't think that there's a number that matters. I

904
00:43:50,760 --> 00:43:56,239
Speaker 1: think what matters is overall muscle growth and strength, and

905
00:43:56,400 --> 00:43:59,520
Speaker 1: there are a variety of exercises you can do to

906
00:43:59,760 --> 00:44:02,440
Speaker 1: build muscle growth and strength. I will say I have

907
00:44:02,560 --> 00:44:05,600
Speaker 1: not again this is contentious, but I have not done

908
00:44:05,640 --> 00:44:08,960
Speaker 1: squats in like over five years. I just don't do that.

909
00:44:09,080 --> 00:44:11,560
Speaker 1: Squats have never felt good on my back. I'm one

910
00:44:11,560 --> 00:44:14,200
Speaker 1: of those people that has to lean far forward and

911
00:44:14,600 --> 00:44:17,120
Speaker 1: I don't enjoy them, and so I don't do them.

912
00:44:17,280 --> 00:44:21,160
Speaker 1: And I think giving myself that freedom to not do

913
00:44:21,280 --> 00:44:25,600
Speaker 1: exercises that I just hated was so freeing for me

914
00:44:25,640 --> 00:44:28,000
Speaker 1: and allowed me to stay so much more consistent and

915
00:44:28,200 --> 00:44:31,480
Speaker 1: my body didn't hurt like I just really struggled with

916
00:44:31,520 --> 00:44:33,880
Speaker 1: so much chronic pain, and that's because I was forcing

917
00:44:33,880 --> 00:44:37,799
Speaker 1: myself to do exercises that were making it worse. Ye

918
00:44:38,120 --> 00:44:40,600
Speaker 1: not to say that squats are automatically going to give

919
00:44:40,600 --> 00:44:42,560
Speaker 1: you back pain. I'm not saying that, You're just saying

920
00:44:42,600 --> 00:44:44,920
Speaker 1: for you for me, and I think that everyone can

921
00:44:44,960 --> 00:44:47,279
Speaker 1: kind of find those things for themselves. Some people hate

922
00:44:47,280 --> 00:44:48,840
Speaker 1: push ups. You don't have to do push ups. You

923
00:44:48,840 --> 00:44:51,600
Speaker 1: can do chest presses, works the exact same muscle group.

924
00:44:51,960 --> 00:44:54,200
Speaker 1: What I will say is you don't want to ignore

925
00:44:54,360 --> 00:44:57,000
Speaker 1: any muscle group, so work all of the muscle groups

926
00:44:57,040 --> 00:44:59,480
Speaker 1: in your body. But just there's so many different exercises.

927
00:44:59,520 --> 00:45:01,280
Speaker 1: We have so many different options, so you can choose

928
00:45:01,280 --> 00:45:01,920
Speaker 1: what you like.

929
00:45:01,880 --> 00:45:05,000
Speaker 2: Com up, you can work that muscle group in another way,

930
00:45:05,200 --> 00:45:07,640
Speaker 2: so many there's not just one way. And yeah, I

931
00:45:07,800 --> 00:45:11,239
Speaker 2: might not a DLS. I just like there's it's the

932
00:45:11,320 --> 00:45:13,640
Speaker 2: worst thing, Like I would be in pain, Yes, it

933
00:45:13,719 --> 00:45:16,919
Speaker 2: actually and like it's it's like I never get lower

934
00:45:16,960 --> 00:45:19,239
Speaker 2: back pain. But if I do idels with a heavy

935
00:45:19,320 --> 00:45:21,040
Speaker 2: enough weight, it's like that's what I'm going to have

936
00:45:21,440 --> 00:45:23,520
Speaker 2: and then it ruins my workout for the next three days.

937
00:45:24,200 --> 00:45:26,719
Speaker 2: And there's plenty of other ways to totally love that

938
00:45:26,800 --> 00:45:27,319
Speaker 2: muscle group.

939
00:45:27,480 --> 00:45:30,440
Speaker 1: And ultimately the goal is to build strength and muscle

940
00:45:30,440 --> 00:45:32,720
Speaker 1: in the hamstrings, and so maybe you can do hamstring

941
00:45:32,719 --> 00:45:36,560
Speaker 1: curls instead. And that achieves the same goal. Unless I

942
00:45:36,800 --> 00:45:39,480
Speaker 1: will say, like maybe you want to compete in like

943
00:45:39,640 --> 00:45:42,480
Speaker 1: high rocks or a CrossFit competition, you need to be

944
00:45:42,520 --> 00:45:46,319
Speaker 1: doing those exercises in order to train your body to

945
00:45:46,320 --> 00:45:49,239
Speaker 1: be good when you perform those exercises in that competition.

946
00:45:49,600 --> 00:45:51,440
Speaker 1: But if you're just trying to get fit, trying to

947
00:45:51,480 --> 00:45:54,520
Speaker 1: be strong, maybe you're trying to look more muscular, more defined,

948
00:45:54,560 --> 00:45:57,319
Speaker 1: or quote unquote tone, whatever the word is, there's no

949
00:45:57,360 --> 00:45:58,520
Speaker 1: one exercises required.

950
00:45:58,719 --> 00:46:02,040
Speaker 2: I wanted to shift over to losing yes, because I'm

951
00:46:02,080 --> 00:46:04,520
Speaker 2: assuming that's another top goal that everyone comes to you with.

952
00:46:04,719 --> 00:46:07,200
Speaker 2: Should I want to build muscle, I want to lose weight? Yes?

953
00:46:07,640 --> 00:46:10,279
Speaker 2: What's the biggest thing we're getting wrong about losing weight?

954
00:46:10,360 --> 00:46:10,800
Speaker 2: Right now?

955
00:46:11,040 --> 00:46:15,399
Speaker 1: We are over glorifying exercise as a fat loss tool.

956
00:46:15,800 --> 00:46:18,960
Speaker 1: It just doesn't move the needle as much as we

957
00:46:19,040 --> 00:46:22,480
Speaker 1: think when you do that. When you're focusing on cardio

958
00:46:22,560 --> 00:46:25,640
Speaker 1: to lose fat, not only do we see from many

959
00:46:25,640 --> 00:46:28,600
Speaker 1: studies that it produces underwhelming fat loss, but there's an

960
00:46:28,640 --> 00:46:32,120
Speaker 1: opportunity cost. Maybe you're doing cardio or kind of going

961
00:46:32,120 --> 00:46:34,160
Speaker 1: to these really hard workout classes or whatever it may

962
00:46:34,160 --> 00:46:37,680
Speaker 1: be to lose fat, but you're not intentionally strength training.

963
00:46:38,000 --> 00:46:42,400
Speaker 1: And the opportunity cost is that when you lose weight overall,

964
00:46:42,480 --> 00:46:44,960
Speaker 1: let's say you're in a calorie deficit and you're losing weight,

965
00:46:45,680 --> 00:46:49,200
Speaker 1: that weight can come from both fat and muscle unless

966
00:46:49,280 --> 00:46:53,080
Speaker 1: you are intentionally strength training. So we see that twenty

967
00:46:53,160 --> 00:46:56,759
Speaker 1: five percent of weight loss can come from muscle if

968
00:46:56,800 --> 00:46:59,520
Speaker 1: you're not properly strength training. So there's an opportunity cost.

969
00:46:59,520 --> 00:47:00,960
Speaker 1: So I think I think that's the biggest thing that

970
00:47:00,960 --> 00:47:04,960
Speaker 1: people do wrong is they over prioritize audio cardio and

971
00:47:05,080 --> 00:47:07,680
Speaker 1: make strength training kind of the cornerstone of your routine,

972
00:47:08,160 --> 00:47:11,719
Speaker 1: and that way any weight loss is coming from fat,

973
00:47:11,800 --> 00:47:12,360
Speaker 1: non muscle.

974
00:47:13,239 --> 00:47:16,000
Speaker 2: So that's a shift we can make, I think. So yeah,

975
00:47:16,040 --> 00:47:17,359
Speaker 2: I think that was a big one for me too.

976
00:47:17,400 --> 00:47:19,839
Speaker 2: I think I was like playing so much sport, yes,

977
00:47:20,239 --> 00:47:24,440
Speaker 2: and I was just not losing the fact that I

978
00:47:24,440 --> 00:47:27,360
Speaker 2: had left to lose, like it just I wasn't And

979
00:47:27,520 --> 00:47:30,839
Speaker 2: because you're not building any muscle totally, it was it was, Yeah,

980
00:47:30,840 --> 00:47:32,440
Speaker 2: it didn't make any difference really.

981
00:47:32,440 --> 00:47:35,520
Speaker 1: And you're very active, which is great. There was actually

982
00:47:35,640 --> 00:47:37,640
Speaker 1: a recent paper that came out that I thought was

983
00:47:37,880 --> 00:47:42,080
Speaker 1: really illuminating. They studied over five thousand women aged I

984
00:47:42,080 --> 00:47:44,319
Speaker 1: think it was over sixty, like sixty to ninety nine

985
00:47:44,400 --> 00:47:46,719
Speaker 1: or something, and they followed them for eight years and

986
00:47:46,760 --> 00:47:50,120
Speaker 1: they found that the people that lived the longest were

987
00:47:50,160 --> 00:47:53,520
Speaker 1: the strongest. And this was even up against other women

988
00:47:53,600 --> 00:47:57,040
Speaker 1: that were very active. So being active is not enough.

989
00:47:57,440 --> 00:48:00,000
Speaker 1: Having more muscle and strength gives you that extra layer

990
00:48:00,120 --> 00:48:03,080
Speaker 1: of protection. And I know that people think about like, oh,

991
00:48:03,120 --> 00:48:05,200
Speaker 1: I'll worry about that when I'm older. It's like, No,

992
00:48:05,360 --> 00:48:08,319
Speaker 1: what you're doing now is so important because this is

993
00:48:08,360 --> 00:48:11,680
Speaker 1: all compounding on itself. You can't wait until you're older

994
00:48:11,719 --> 00:48:13,800
Speaker 1: to build muscle because it does take years. And like

995
00:48:14,480 --> 00:48:16,759
Speaker 1: you and I are even talking about, like even if

996
00:48:16,800 --> 00:48:18,520
Speaker 1: you're doing all the right things, you still have to tinker.

997
00:48:18,520 --> 00:48:20,040
Speaker 1: You still have to figure out, like how can this

998
00:48:20,080 --> 00:48:22,200
Speaker 1: work within my lifestyle, within my goals, within how I

999
00:48:22,200 --> 00:48:24,520
Speaker 1: want to eat, with what activities I want to do

1000
00:48:24,719 --> 00:48:28,440
Speaker 1: as my cardio. So there is a learning period. It's

1001
00:48:28,440 --> 00:48:30,319
Speaker 1: a skill that you have to develop. So I don't

1002
00:48:30,360 --> 00:48:32,880
Speaker 1: think we should wait until we get to that age

1003
00:48:32,880 --> 00:48:34,200
Speaker 1: to develop our muscle and strength.

1004
00:48:34,480 --> 00:48:37,360
Speaker 2: What's the cutoff point from which you can't build muscle

1005
00:48:37,520 --> 00:48:39,000
Speaker 2: as much as fast anymore?

1006
00:48:39,200 --> 00:48:41,960
Speaker 1: There is no cutoff point. You can build muscle at

1007
00:48:42,000 --> 00:48:45,759
Speaker 1: any age. I will say, as you get older, and

1008
00:48:45,800 --> 00:48:47,680
Speaker 1: I don't know the cutoff age of like when it

1009
00:48:47,719 --> 00:48:52,600
Speaker 1: gets harder, But as you get older, recovery demand gets higher,

1010
00:48:53,160 --> 00:48:56,960
Speaker 1: so you just typically don't recover as well when you're older,

1011
00:48:57,239 --> 00:48:59,880
Speaker 1: and so it does get harder to add a lot

1012
00:48:59,880 --> 00:49:02,920
Speaker 1: of volume of exercise because you're just not recovering from that.

1013
00:49:03,719 --> 00:49:06,239
Speaker 1: So using your twenties and your thirties to build a

1014
00:49:06,280 --> 00:49:09,680
Speaker 1: bank of muscle, you will be so happy with yourself

1015
00:49:09,680 --> 00:49:11,560
Speaker 1: that you did that when you get into your forties

1016
00:49:11,600 --> 00:49:14,600
Speaker 1: fifties beyond. But if you're listening and you're in your

1017
00:49:14,600 --> 00:49:16,759
Speaker 1: forties fifties beyond, it's never too late.

1018
00:49:17,040 --> 00:49:20,319
Speaker 2: What should we be doing for white loss that we're

1019
00:49:20,320 --> 00:49:21,160
Speaker 2: not doing right now?

1020
00:49:21,440 --> 00:49:24,120
Speaker 1: So I will say again I'm not formally trained to nutrition,

1021
00:49:24,200 --> 00:49:28,160
Speaker 1: but nutrition is really the primary piece for weight loss

1022
00:49:28,160 --> 00:49:31,520
Speaker 1: and fat loss. What I do and I have body

1023
00:49:31,520 --> 00:49:34,560
Speaker 1: recompositioned three times now. So I did it once before

1024
00:49:34,800 --> 00:49:38,280
Speaker 1: my first baby, and then I did it in between

1025
00:49:38,280 --> 00:49:40,120
Speaker 1: my pregnancies, and then I'm doing it for the third

1026
00:49:40,160 --> 00:49:41,240
Speaker 1: time now after my second.

1027
00:49:41,400 --> 00:49:43,640
Speaker 2: Explain to me how you define body recomposition.

1028
00:49:43,800 --> 00:49:47,680
Speaker 1: Body recomposition is losing fat while building muscle, and those

1029
00:49:47,680 --> 00:49:50,839
Speaker 1: two processes I like to think of as individual processes,

1030
00:49:51,200 --> 00:49:53,520
Speaker 1: but they can happen at the same time. They can

1031
00:49:53,600 --> 00:49:57,080
Speaker 1: happen whether you are new to training or whether you're trained,

1032
00:49:57,120 --> 00:49:59,480
Speaker 1: Like someone like me can still body recomposition. Someone like

1033
00:49:59,480 --> 00:50:01,880
Speaker 1: you that's already train you can still body recomposition with

1034
00:50:01,920 --> 00:50:04,720
Speaker 1: the right ingredients. But I like to think about nutrition

1035
00:50:04,880 --> 00:50:08,400
Speaker 1: as your primary tool for fat loss. And what I

1036
00:50:08,440 --> 00:50:10,680
Speaker 1: have found the most success in is being in a

1037
00:50:10,920 --> 00:50:15,000
Speaker 1: very slight calorie deficit, not in a huge calorie deficit,

1038
00:50:15,040 --> 00:50:17,680
Speaker 1: because that's really hard to sustain and you kind of

1039
00:50:17,719 --> 00:50:20,919
Speaker 1: end up yo yoing so very slightly. Yes, oh my gosh,

1040
00:50:20,960 --> 00:50:23,640
Speaker 1: yeah same. I used to like eat nothing during the

1041
00:50:23,680 --> 00:50:25,280
Speaker 1: week and then I would just binge on the weekends.

1042
00:50:25,280 --> 00:50:26,720
Speaker 1: And it's just like, why.

1043
00:50:26,800 --> 00:50:30,000
Speaker 2: Right now that is making up well? I like the

1044
00:50:30,080 --> 00:50:34,200
Speaker 2: binge is ruining the deficit of the entire five six days.

1045
00:50:34,280 --> 00:50:37,680
Speaker 1: Yes, I heard a metabolic scientist say hunger always wins,

1046
00:50:38,080 --> 00:50:40,520
Speaker 1: like it's always going to win, so you have to

1047
00:50:40,560 --> 00:50:43,600
Speaker 1: work with your physiology. Our body does not like aggressive

1048
00:50:43,680 --> 00:50:46,279
Speaker 1: energy deficits because our body is always trying to keep

1049
00:50:46,360 --> 00:50:50,480
Speaker 1: us safe and if it senses an energy deficit, hunger increases,

1050
00:50:50,640 --> 00:50:54,440
Speaker 1: cravings increase, and so it's our body kind of working

1051
00:50:54,480 --> 00:50:57,600
Speaker 1: against itself. But if the calorie is deficit is slight

1052
00:50:57,719 --> 00:51:01,319
Speaker 1: enough that your body doesn't feel like it's in energy scarcity,

1053
00:51:01,760 --> 00:51:03,879
Speaker 1: you can sustain that and see better results. But it's

1054
00:51:03,920 --> 00:51:07,319
Speaker 1: not going to be an overnight thing, but it is

1055
00:51:07,360 --> 00:51:09,480
Speaker 1: something that you can sustain and again compounds.

1056
00:51:09,760 --> 00:51:13,040
Speaker 2: Yeah. Yeah, that's helpful to hear because I find that

1057
00:51:13,080 --> 00:51:14,759
Speaker 2: I can do that sometimes where I can pretty much

1058
00:51:14,800 --> 00:51:16,600
Speaker 2: fast the whole day and then at night you're just

1059
00:51:16,760 --> 00:51:19,040
Speaker 2: like totally just going crazy. And then you're like, wait

1060
00:51:19,040 --> 00:51:21,399
Speaker 2: a minute, what was the point of that? Because sure,

1061
00:51:21,440 --> 00:51:24,279
Speaker 2: I made it till six pm and you done an

1062
00:51:24,719 --> 00:51:28,080
Speaker 2: extreme fast and now I'm just going crazy. Right. Well,

1063
00:51:28,120 --> 00:51:29,840
Speaker 2: once a week, if someone is going to have a

1064
00:51:29,920 --> 00:51:32,000
Speaker 2: cheat meal, how does you have to work talk to

1065
00:51:32,040 --> 00:51:34,120
Speaker 2: me about is that even worth it? Should it be

1066
00:51:34,200 --> 00:51:36,400
Speaker 2: or should it be a general balance throughout the week?

1067
00:51:36,719 --> 00:51:38,600
Speaker 2: What do you recommend when it comes to that.

1068
00:51:38,600 --> 00:51:43,200
Speaker 1: That's interesting. I've never really seen meals as like cheat

1069
00:51:43,239 --> 00:51:46,680
Speaker 1: meals or cheat days or anything like that. I just

1070
00:51:46,760 --> 00:51:51,319
Speaker 1: typically like to apply what we call gentle consistency into

1071
00:51:51,320 --> 00:51:54,839
Speaker 1: my nutrition. So for the most part, eighty percent of

1072
00:51:54,840 --> 00:51:59,640
Speaker 1: what I eat is highly nutritious within my calorie plan

1073
00:51:59,760 --> 00:52:03,279
Speaker 1: for based on my goals, within my protein goals. But

1074
00:52:03,560 --> 00:52:05,680
Speaker 1: twenty percent of the time I'm going out to eat

1075
00:52:05,680 --> 00:52:09,280
Speaker 1: with my husband and we always get dessert. I typically

1076
00:52:09,360 --> 00:52:12,319
Speaker 1: have a cocktail or two and I plan that in

1077
00:52:12,480 --> 00:52:14,920
Speaker 1: for my week, and I do that, you know, a

1078
00:52:14,920 --> 00:52:18,080
Speaker 1: couple couple times every week. But I don't necessarily see it.

1079
00:52:18,120 --> 00:52:19,879
Speaker 1: I think it's a mindset shift, Like I don't see

1080
00:52:19,880 --> 00:52:21,560
Speaker 1: it as the cheatmail. I just see it as like

1081
00:52:21,600 --> 00:52:24,959
Speaker 1: part of my lifestyle. And I think that that's what's

1082
00:52:24,960 --> 00:52:26,680
Speaker 1: so hard for so many of us. We're so black

1083
00:52:26,719 --> 00:52:29,000
Speaker 1: and white when it comes to nutrition. And I think,

1084
00:52:29,040 --> 00:52:32,239
Speaker 1: I know, why is it so hard? It really is,

1085
00:52:32,320 --> 00:52:34,759
Speaker 1: and I think it just does take time. And this

1086
00:52:34,800 --> 00:52:37,719
Speaker 1: is also why tracking your food is takes a lot

1087
00:52:37,760 --> 00:52:40,640
Speaker 1: of time. It's annoying. Maybe there's an AI tool now

1088
00:52:40,640 --> 00:52:42,680
Speaker 1: that makes it easier. I don't know, but it can

1089
00:52:42,760 --> 00:52:45,600
Speaker 1: be so helpful so that you can kind of understand like, oh,

1090
00:52:45,640 --> 00:52:49,319
Speaker 1: I can have my favorite food and it not derail me,

1091
00:52:50,520 --> 00:52:54,000
Speaker 1: but or like I am, like I'm really under eating here,

1092
00:52:54,000 --> 00:52:56,480
Speaker 1: and no wonder I'm so starving and binging all the time.

1093
00:52:57,239 --> 00:52:59,920
Speaker 1: So getting some clarity around where you're sitting on your

1094
00:53:00,040 --> 00:53:01,880
Speaker 1: on your calories can be really helpful.

1095
00:53:02,080 --> 00:53:04,200
Speaker 2: I had a really good system where I'm pretty much

1096
00:53:04,239 --> 00:53:08,080
Speaker 2: being really extremely healthy, probably like six and a half

1097
00:53:08,120 --> 00:53:10,959
Speaker 2: days a week. Yeah, and then I'm allowing one meal

1098
00:53:11,000 --> 00:53:13,319
Speaker 2: for me myself to eat something that like I'm talking

1099
00:53:13,360 --> 00:53:15,680
Speaker 2: about like burger fries or something like that. Right, Yes,

1100
00:53:16,239 --> 00:53:19,280
Speaker 2: But I'm I'm not sure if some of that burger

1101
00:53:19,360 --> 00:53:23,000
Speaker 2: fries desert that I'm having is so extreme from a

1102
00:53:23,040 --> 00:53:25,200
Speaker 2: calory point of view and from a nutrition point of

1103
00:53:25,239 --> 00:53:27,759
Speaker 2: view that it's actually setting me back and I need

1104
00:53:27,800 --> 00:53:28,879
Speaker 2: to kind of make a shift there.

1105
00:53:29,040 --> 00:53:31,920
Speaker 1: Probably not, I would say, I would say probably, yeah,

1106
00:53:31,920 --> 00:53:34,160
Speaker 1: I head, yeah, yeah, I just had a burger and

1107
00:53:34,239 --> 00:53:37,120
Speaker 1: fries last night, like I I truly think, I mean,

1108
00:53:37,160 --> 00:53:39,640
Speaker 1: I love a burger and fries is the best. Again,

1109
00:53:39,680 --> 00:53:42,319
Speaker 1: I would track it and see, like you might find like, oh,

1110
00:53:42,360 --> 00:53:44,720
Speaker 1: this isn't really setting me back as much as I

1111
00:53:44,760 --> 00:53:47,640
Speaker 1: think it is. But this is another reason too why

1112
00:53:48,280 --> 00:53:49,960
Speaker 1: I think one of the reasons why I've found so

1113
00:53:50,040 --> 00:53:52,160
Speaker 1: much more balance with it over time is because a

1114
00:53:52,280 --> 00:53:54,200
Speaker 1: I've like tinkered with it for a long time. I

1115
00:53:54,200 --> 00:53:56,680
Speaker 1: think there is a learning phase, but b I have

1116
00:53:56,760 --> 00:54:00,360
Speaker 1: more muscle mass, and when you have more muscle mass,

1117
00:54:00,600 --> 00:54:06,000
Speaker 1: your glucose metabolism improves. Muscle increases the storage sites for

1118
00:54:06,280 --> 00:54:08,719
Speaker 1: the sugars that we eat to be stored, and so

1119
00:54:09,120 --> 00:54:12,600
Speaker 1: when you have more muscle mass, you store more sugar

1120
00:54:12,680 --> 00:54:15,000
Speaker 1: and muscle rather than being stored as fat. And it

1121
00:54:15,040 --> 00:54:18,600
Speaker 1: can help you balance your cravings because insulin sensitivity also improves,

1122
00:54:18,960 --> 00:54:21,520
Speaker 1: so having more muscle can kind of act as that buffer.

1123
00:54:21,800 --> 00:54:23,719
Speaker 2: I think that's what I'm feeling as well, that as

1124
00:54:23,760 --> 00:54:26,919
Speaker 2: I build more and as I get more consistent with that,

1125
00:54:27,239 --> 00:54:28,880
Speaker 2: I think that's going to offset this.

1126
00:54:29,120 --> 00:54:31,920
Speaker 1: It does. I think you're in this critical like learning phase,

1127
00:54:32,200 --> 00:54:34,120
Speaker 1: and this is where a lot of people give up

1128
00:54:34,160 --> 00:54:37,520
Speaker 1: and they're like, it's not working. Keep going, because as

1129
00:54:37,520 --> 00:54:39,040
Speaker 1: soon as you get to the other side of that,

1130
00:54:39,120 --> 00:54:40,800
Speaker 1: like I've experienced this, as soon as you get to

1131
00:54:40,840 --> 00:54:44,279
Speaker 1: the other side of that, then it's a lifestyle and

1132
00:54:44,719 --> 00:54:48,160
Speaker 1: you crave your workouts. And I never thought I would

1133
00:54:48,160 --> 00:54:49,319
Speaker 1: do that, even though I've been on the face.

1134
00:54:49,480 --> 00:54:53,239
Speaker 2: Now I've got my workouts. Yes, I'm trying to figure

1135
00:54:53,239 --> 00:54:53,880
Speaker 2: out the rest of it.

1136
00:54:53,960 --> 00:54:56,520
Speaker 1: But the food is hard. And food is hard because

1137
00:54:56,640 --> 00:54:58,239
Speaker 1: and this is why I always say, I defer to

1138
00:54:58,280 --> 00:55:01,160
Speaker 1: the experts because man, there's so much with food, because

1139
00:55:01,200 --> 00:55:05,480
Speaker 1: it's not just like calorizing, it's also so mental. We

1140
00:55:05,600 --> 00:55:09,480
Speaker 1: have so much emotion, motion, and tradition and celebration wrapped

1141
00:55:09,520 --> 00:55:12,760
Speaker 1: up in food. So it's really really difficult. There's it's

1142
00:55:12,920 --> 00:55:17,400
Speaker 1: such an intertwined part of our life, so it's hard.

1143
00:55:17,440 --> 00:55:19,960
Speaker 2: It just is or just being a recovering sugar addict

1144
00:55:19,960 --> 00:55:21,480
Speaker 2: like me, Oh my god, yes, so I have the

1145
00:55:21,560 --> 00:55:23,800
Speaker 2: biggest sweetooth in the world, so I could actually avoid

1146
00:55:23,880 --> 00:55:26,000
Speaker 2: everything else. But if it comes to like a good

1147
00:55:26,080 --> 00:55:29,239
Speaker 2: chocolate five's cake with ice cream or that kind of thing, oh.

1148
00:55:29,200 --> 00:55:31,839
Speaker 1: Same, I'm like forget it. Yeah, I get dessert every

1149
00:55:31,840 --> 00:55:33,520
Speaker 1: single time I go out to eat, and I'm just like,

1150
00:55:33,640 --> 00:55:36,640
Speaker 1: that's just never going to change. I just love it.

1151
00:55:36,680 --> 00:55:39,359
Speaker 2: But I guess, yeah, you've become so confident, and that's

1152
00:55:39,400 --> 00:55:41,840
Speaker 2: what it is. It's a it's a it's a confidence

1153
00:55:41,840 --> 00:55:45,200
Speaker 2: in your workout and having been there before and recognizing

1154
00:55:45,239 --> 00:55:48,799
Speaker 2: it where you don't over index or over amplify these

1155
00:55:48,800 --> 00:55:51,000
Speaker 2: things mentally and get caught up in your head about

1156
00:55:51,239 --> 00:55:52,920
Speaker 2: oh god, I did that, I shouldn't have been that,

1157
00:55:53,000 --> 00:55:55,279
Speaker 2: and that kind of guilt. Yeah, that comes. How long

1158
00:55:55,320 --> 00:55:56,960
Speaker 2: did it take you to kind of get rid of

1159
00:55:56,960 --> 00:55:59,920
Speaker 2: some of those emotional things, at least in your personal experience.

1160
00:56:00,040 --> 00:56:02,080
Speaker 2: I know it was you're not a nutrition or a dietian,

1161
00:56:02,120 --> 00:56:04,759
Speaker 2: we're not talking about that, but even for you personally,

1162
00:56:05,440 --> 00:56:07,200
Speaker 2: was there ever a period where you went through where

1163
00:56:07,200 --> 00:56:09,560
Speaker 2: it was like, I still feel guilty or I shame myself,

1164
00:56:09,600 --> 00:56:11,360
Speaker 2: because I know that's what I hear from our audience

1165
00:56:11,400 --> 00:56:13,920
Speaker 2: in community too, where it's like you're doing well and

1166
00:56:13,960 --> 00:56:15,800
Speaker 2: then you have one bad day and then you guilt

1167
00:56:15,800 --> 00:56:18,799
Speaker 2: and shame yourself, and now it's ruined your week, and

1168
00:56:18,800 --> 00:56:20,920
Speaker 2: now for the rest of the month you don't work out,

1169
00:56:21,160 --> 00:56:23,480
Speaker 2: or you've been good for thirty days and you had

1170
00:56:23,480 --> 00:56:26,000
Speaker 2: an off week and now you went on vacation. Now

1171
00:56:26,000 --> 00:56:27,520
Speaker 2: you mad at yourself, Like, talk to me a bit

1172
00:56:27,560 --> 00:56:27,880
Speaker 2: about that.

1173
00:56:28,520 --> 00:56:32,120
Speaker 1: Oh yeah, I've been through all of the different chapters

1174
00:56:32,160 --> 00:56:35,480
Speaker 1: of my relationship with my food. And it started with

1175
00:56:36,440 --> 00:56:39,280
Speaker 1: kind of under eating during the week, eating as little

1176
00:56:39,320 --> 00:56:43,400
Speaker 1: as possible, and then binging on the weekends. And then

1177
00:56:43,600 --> 00:56:46,880
Speaker 1: once I shifted to more of like a balanced nutrition,

1178
00:56:47,160 --> 00:56:51,040
Speaker 1: so like eating enough protein, fueling enough, that helped a

1179
00:56:51,120 --> 00:56:54,000
Speaker 1: little bit. And this was only you know, several years ago,

1180
00:56:54,160 --> 00:56:56,719
Speaker 1: but I still kind of felt you do feel that

1181
00:56:56,800 --> 00:56:59,319
Speaker 1: guilt like that doesn't always go away, where you're like,

1182
00:56:59,480 --> 00:57:02,360
Speaker 1: I shouldn't have this cocktail or I shouldn't have this dessert,

1183
00:57:02,440 --> 00:57:06,080
Speaker 1: or shouldn't have this pizza pizza, and that food noise.

1184
00:57:06,120 --> 00:57:08,080
Speaker 1: I just don't know that it ever fully goes away.

1185
00:57:08,120 --> 00:57:11,200
Speaker 1: It's gotten so much better, I will say, Like again,

1186
00:57:11,280 --> 00:57:13,440
Speaker 1: last night, I had a Burger and Rise at my hotel,

1187
00:57:13,480 --> 00:57:15,480
Speaker 1: and I was like, it's so weird. I was just reflecting.

1188
00:57:15,560 --> 00:57:17,960
Speaker 1: I was like, I don't feel guilty about this at all.

1189
00:57:18,200 --> 00:57:21,040
Speaker 1: Like I'm enjoying this because I know that eighty percent

1190
00:57:21,080 --> 00:57:23,320
Speaker 1: of the time, like I eat really well to fuel

1191
00:57:23,360 --> 00:57:26,880
Speaker 1: my body, and I have seen time after time that

1192
00:57:27,240 --> 00:57:30,360
Speaker 1: having some meals that I really enjoy sprinkled into my

1193
00:57:30,480 --> 00:57:34,120
Speaker 1: life just does not derel my progress. Now, if you're

1194
00:57:34,160 --> 00:57:37,120
Speaker 1: trying to like prepare for a bikini competition, like all

1195
00:57:37,160 --> 00:57:39,080
Speaker 1: those things do matter, but most of us aren't trying

1196
00:57:39,080 --> 00:57:41,040
Speaker 1: to do that. We just want to feel confident in

1197
00:57:41,080 --> 00:57:44,760
Speaker 1: our bodies and feel like we have less noise around

1198
00:57:44,760 --> 00:57:45,160
Speaker 1: that food.

1199
00:57:45,320 --> 00:57:48,000
Speaker 2: Yeah, for sure, for sure, I wanted to hand you

1200
00:57:48,800 --> 00:57:49,800
Speaker 2: our little friend here.

1201
00:57:52,240 --> 00:57:54,200
Speaker 1: Oh my gosh, you had this hiding back there.

1202
00:57:54,200 --> 00:57:55,080
Speaker 2: I didn't even notice.

1203
00:57:55,160 --> 00:57:56,200
Speaker 1: Oh that's so good.

1204
00:57:56,560 --> 00:57:58,960
Speaker 2: And I wanted to ask you because I think one

1205
00:57:59,000 --> 00:58:01,960
Speaker 2: of the things when you speak, you're like such a

1206
00:58:02,000 --> 00:58:04,120
Speaker 2: proponent of this, and I've heard it today, which is

1207
00:58:04,160 --> 00:58:07,000
Speaker 2: like this, you don't have to crush yourself. You don't

1208
00:58:07,000 --> 00:58:09,240
Speaker 2: have to just think that you have to sweat. What

1209
00:58:09,320 --> 00:58:11,800
Speaker 2: parts of our body on a daily basis are we

1210
00:58:11,880 --> 00:58:14,520
Speaker 2: putting stress on that we don't even realize?

1211
00:58:14,960 --> 00:58:20,040
Speaker 1: Feet first? I like to think people neglect feet. We

1212
00:58:20,520 --> 00:58:23,680
Speaker 1: shove our feet in socks and shoes that are too

1213
00:58:23,720 --> 00:58:25,640
Speaker 1: tight high. I'm wearing point to shoes right now.

1214
00:58:26,040 --> 00:58:27,200
Speaker 2: They're wonderful, by the way.

1215
00:58:27,400 --> 00:58:31,440
Speaker 1: You know, it's not good for our feet. And this

1216
00:58:31,600 --> 00:58:37,600
Speaker 1: compounds over decades to the point where we lose neuromuscular

1217
00:58:37,600 --> 00:58:40,880
Speaker 1: connection to our feet. And you should be able to

1218
00:58:40,960 --> 00:58:43,120
Speaker 1: articulate each of your toes. The listeners can try this

1219
00:58:43,200 --> 00:58:45,360
Speaker 1: right now. Can you leave all four toes down and

1220
00:58:45,400 --> 00:58:47,840
Speaker 1: just lift up your big toe? Yes, okay, and then

1221
00:58:47,880 --> 00:58:50,920
Speaker 1: do the opposite, big toe down, all four little toes lift.

1222
00:58:50,840 --> 00:58:52,680
Speaker 2: Up, yes, okay.

1223
00:58:52,720 --> 00:58:55,960
Speaker 1: Great, you're already like ninety percent better than most people.

1224
00:58:56,720 --> 00:58:59,600
Speaker 1: Can you bring your big toe towards midlines, so towards

1225
00:58:59,600 --> 00:59:02,720
Speaker 1: the inside of your shoe like this with your big toe.

1226
00:59:03,120 --> 00:59:05,400
Speaker 2: Yes, if your shoe is big enough.

1227
00:59:05,160 --> 00:59:06,920
Speaker 1: You are. Yeah, if your shoe is big enough, like

1228
00:59:06,920 --> 00:59:08,280
Speaker 1: I can't do any of that right now at these

1229
00:59:08,280 --> 00:59:11,280
Speaker 1: points to shoes. But most people cannot do that, even

1230
00:59:11,320 --> 00:59:13,320
Speaker 1: though we have those muscles there to be able to

1231
00:59:13,360 --> 00:59:15,680
Speaker 1: do that, but we've lost the wiring. We've lost the

1232
00:59:15,720 --> 00:59:19,680
Speaker 1: connection because we've stuffed our feet in socks and shoes

1233
00:59:19,680 --> 00:59:22,480
Speaker 1: that are too tight. And so this is why I'm

1234
00:59:22,520 --> 00:59:25,640
Speaker 1: a proponent of working out barefoot or in socks, so

1235
00:59:25,680 --> 00:59:28,120
Speaker 1: that you can feel the floor, you can connect to

1236
00:59:28,200 --> 00:59:30,400
Speaker 1: your feet. If you're doing cardio or high intensity stuff

1237
00:59:30,400 --> 00:59:32,160
Speaker 1: where you're jumping, you might want a shoe on to

1238
00:59:32,240 --> 00:59:34,919
Speaker 1: help you absorb some of that force. But lifting weights,

1239
00:59:34,960 --> 00:59:37,320
Speaker 1: I like to lift weights barefoot. I think it is

1240
00:59:38,480 --> 00:59:41,160
Speaker 1: one way for us to improve the neuromuscular connection to

1241
00:59:41,200 --> 00:59:44,480
Speaker 1: our feet. We're also an evelo. We're always doing mobility

1242
00:59:44,480 --> 00:59:47,840
Speaker 1: warm ups, so we're always doing foot and ankle mobility

1243
00:59:47,880 --> 00:59:51,240
Speaker 1: warm ups to rewire that connection from our brain to

1244
00:59:51,440 --> 00:59:55,240
Speaker 1: our feet. Because everything from the feet up your foot

1245
00:59:55,320 --> 00:59:57,720
Speaker 1: is your platform. It will dictate the forces that go

1246
00:59:57,760 --> 00:59:59,320
Speaker 1: through your knee, the forces that go through your hip,

1247
00:59:59,320 --> 01:00:01,080
Speaker 1: the forces that go through your spine, all the way

1248
01:00:01,160 --> 01:00:03,959
Speaker 1: up the chain. So if this is rigid and isn't

1249
01:00:03,960 --> 01:00:06,320
Speaker 1: working how it should be, everything else up the chain

1250
01:00:06,360 --> 01:00:06,920
Speaker 1: isn't going.

1251
01:00:06,800 --> 01:00:10,280
Speaker 2: To work properly Anyhowthers, that was great. I never thought it.

1252
01:00:10,320 --> 01:00:12,160
Speaker 2: You didn't even think I was going to give you that. Yeah,

1253
01:00:12,160 --> 01:00:13,840
Speaker 2: you didn't even think about your feet like that. Now,

1254
01:00:13,840 --> 01:00:16,160
Speaker 2: that's why I love that answer, is because your feet

1255
01:00:16,160 --> 01:00:18,320
Speaker 2: are you just said your feet are your platform, yes,

1256
01:00:18,400 --> 01:00:20,960
Speaker 2: and the feet of how we feel everything else, yes,

1257
01:00:21,320 --> 01:00:23,000
Speaker 2: but we just don't think about them. We just kind

1258
01:00:23,000 --> 01:00:24,720
Speaker 2: of take them for granted and just go, yeah, like

1259
01:00:24,760 --> 01:00:26,919
Speaker 2: thanks for being there one hundred percent. And if yeah,

1260
01:00:26,960 --> 01:00:28,800
Speaker 2: we didn't want to take our socks off and see

1261
01:00:28,800 --> 01:00:30,800
Speaker 2: if we could do the foot things exactly done? Wants

1262
01:00:30,840 --> 01:00:33,040
Speaker 2: to see our feet. But but I hope everyone's doing

1263
01:00:33,080 --> 01:00:34,680
Speaker 2: that back at home and trying it out. I think

1264
01:00:34,720 --> 01:00:38,360
Speaker 2: that's such a great little test. How can people reconnect

1265
01:00:38,360 --> 01:00:40,800
Speaker 2: with that if they weren't able to do the three

1266
01:00:40,840 --> 01:00:43,600
Speaker 2: things you mentioned? Yeah, what do we do about that? Practice?

1267
01:00:43,640 --> 01:00:44,080
Speaker 2: It is that?

1268
01:00:44,240 --> 01:00:46,040
Speaker 1: Just so I used to give this to my patients

1269
01:00:46,040 --> 01:00:48,520
Speaker 1: all the time as physical therapists because a lot of

1270
01:00:48,560 --> 01:00:50,200
Speaker 1: things do come from the feet, like a lot of

1271
01:00:50,240 --> 01:00:53,280
Speaker 1: joint dysfunction can originate at the feet. So I would

1272
01:00:53,280 --> 01:00:55,680
Speaker 1: give them these exercises and they would start by being like,

1273
01:00:55,760 --> 01:00:58,040
Speaker 1: I can't even do one single rep, like I can't

1274
01:00:58,040 --> 01:01:00,560
Speaker 1: coordinate it. And then it's funny because they gedn't competitive

1275
01:01:00,560 --> 01:01:02,240
Speaker 1: with themselves, and they try to do it like all

1276
01:01:02,320 --> 01:01:04,000
Speaker 1: day long, and they'll find they'll come back to me

1277
01:01:04,040 --> 01:01:05,200
Speaker 1: in like a few days and be like, I can

1278
01:01:05,240 --> 01:01:07,919
Speaker 1: do it now, And it's again because the muscles are there,

1279
01:01:07,960 --> 01:01:10,320
Speaker 1: you just have to rewire that connection from your brain

1280
01:01:10,360 --> 01:01:13,360
Speaker 1: to your muscles. So just practice those even three exercises,

1281
01:01:13,680 --> 01:01:15,760
Speaker 1: you'll find that if you do it enough like you

1282
01:01:15,840 --> 01:01:18,400
Speaker 1: will be able to do them after maybe a couple

1283
01:01:18,440 --> 01:01:21,360
Speaker 1: of weeks. And also just warming up your feet before

1284
01:01:21,360 --> 01:01:25,120
Speaker 1: you exercise ankle circles, foot circles, spreading out your toes,

1285
01:01:25,400 --> 01:01:28,200
Speaker 1: feeling the floor underneath you. That will lead to such

1286
01:01:28,240 --> 01:01:31,280
Speaker 1: a more productive workout. Your body will get that queue

1287
01:01:31,440 --> 01:01:34,640
Speaker 1: of safety and stability from the ground up. So yeah,

1288
01:01:34,680 --> 01:01:37,040
Speaker 1: feet fit are so important. I don't get to talk

1289
01:01:37,080 --> 01:01:38,680
Speaker 1: about this that much, so I'm so glad you're asking.

1290
01:01:38,720 --> 01:01:39,760
Speaker 1: I love to like nerd out about this.

1291
01:01:39,840 --> 01:01:41,560
Speaker 2: Yeah, if any other area the body that you want

1292
01:01:41,600 --> 01:01:41,960
Speaker 2: to pick.

1293
01:01:41,840 --> 01:01:44,720
Speaker 1: Up for the stress that we yeah, I'm going to

1294
01:01:44,760 --> 01:01:49,000
Speaker 1: give you maybe maybe another unexpected one. The eyes interesting,

1295
01:01:49,280 --> 01:01:54,280
Speaker 1: So eyes are very important obviously for so many different reasons.

1296
01:01:54,720 --> 01:01:57,960
Speaker 1: Our five senses give us information about what's going on

1297
01:01:58,160 --> 01:02:00,680
Speaker 1: in the environment around us and tell our nervous system

1298
01:02:00,840 --> 01:02:03,360
Speaker 1: if there is a threat or if we're safe, and

1299
01:02:03,400 --> 01:02:06,040
Speaker 1: that can dictate muscle tone. So you're more relaxed if

1300
01:02:06,080 --> 01:02:07,760
Speaker 1: you don't feel like there's a threat. If your nervous

1301
01:02:07,760 --> 01:02:10,160
Speaker 1: systm sense is there's something around me that might not

1302
01:02:10,280 --> 01:02:13,040
Speaker 1: be safe, your muscles tense up. That can lead to

1303
01:02:13,680 --> 01:02:16,920
Speaker 1: joint dysfunction over time, it can lead to neck issues, headaches.

1304
01:02:17,600 --> 01:02:21,520
Speaker 1: But the eyes taken, I think it's about ten billion

1305
01:02:21,640 --> 01:02:26,120
Speaker 1: bits per second of information, a ton of information at

1306
01:02:26,160 --> 01:02:29,160
Speaker 1: one given time, and so if you're giving your eyes

1307
01:02:29,440 --> 01:02:32,680
Speaker 1: good information, the rest of your body can follow suit.

1308
01:02:33,080 --> 01:02:34,840
Speaker 1: But a lot of times what we're doing is we're

1309
01:02:34,880 --> 01:02:36,840
Speaker 1: staring at screens that are this far away from us.

1310
01:02:36,880 --> 01:02:40,080
Speaker 1: We're not ever looking out into the distance. We put

1311
01:02:40,080 --> 01:02:42,320
Speaker 1: on glasses and we just get stronger and stronger and

1312
01:02:42,320 --> 01:02:46,560
Speaker 1: stronger prescriptions. But when you start to train your eyes,

1313
01:02:47,120 --> 01:02:50,400
Speaker 1: you might feel like your body moves better because you

1314
01:02:50,400 --> 01:02:53,440
Speaker 1: have better information. Your nervous system has better information. Headaches

1315
01:02:53,480 --> 01:02:56,120
Speaker 1: can go away, neck pain can go away. So I

1316
01:02:56,280 --> 01:02:58,200
Speaker 1: drills were something that I gave my patients a lot

1317
01:02:58,240 --> 01:03:00,080
Speaker 1: too when they would come to me with neck and

1318
01:03:00,080 --> 01:03:00,760
Speaker 1: shoulder stuff.

1319
01:03:00,920 --> 01:03:02,160
Speaker 2: Well, which you don't even think about it.

1320
01:03:02,160 --> 01:03:03,160
Speaker 1: Again, you don't think about it.

1321
01:03:03,240 --> 01:03:05,400
Speaker 2: Yeah, it's kind of like looking around not even thinking

1322
01:03:05,400 --> 01:03:06,600
Speaker 2: about your eye muscle totally.

1323
01:03:06,680 --> 01:03:08,600
Speaker 1: You're not thinking about it at all, and it can

1324
01:03:08,640 --> 01:03:11,520
Speaker 1: make us. It can help with posture as well, because

1325
01:03:11,560 --> 01:03:13,840
Speaker 1: if you're trying to look at something and you're cranking

1326
01:03:13,840 --> 01:03:15,640
Speaker 1: your head forward all day long, but if you have better,

1327
01:03:15,680 --> 01:03:18,000
Speaker 1: cleaner information through your eyes, it helps with posture as well.

1328
01:03:34,640 --> 01:03:37,680
Speaker 2: You brought a posture. What can we do for better posture? Like,

1329
01:03:37,960 --> 01:03:40,400
Speaker 2: I believe the more I've been working out and building muscle,

1330
01:03:40,560 --> 01:03:44,320
Speaker 2: my posture has improved drastically. Yes, And I can't believe

1331
01:03:44,400 --> 01:03:46,640
Speaker 2: before when I used to pretend to have to stand

1332
01:03:46,720 --> 01:03:48,560
Speaker 2: like this, Yes, and now you're like, oh, your body's

1333
01:03:48,560 --> 01:03:51,000
Speaker 2: actually doing that for you naturally. Talk to me about

1334
01:03:51,000 --> 01:03:54,200
Speaker 2: the connection between posture and muscle and just what we

1335
01:03:54,200 --> 01:03:56,280
Speaker 2: can do to get better posture pasture.

1336
01:03:56,320 --> 01:03:58,280
Speaker 1: I would say pasture is a function of your environment,

1337
01:03:58,800 --> 01:04:02,960
Speaker 1: So how you are a posturing all day long will

1338
01:04:03,000 --> 01:04:07,640
Speaker 1: influence how your body holds itself. But strength training is

1339
01:04:07,680 --> 01:04:09,640
Speaker 1: one of the best things you can do for your

1340
01:04:09,680 --> 01:04:12,960
Speaker 1: posture and getting strong all over. It's not just your

1341
01:04:12,960 --> 01:04:16,000
Speaker 1: back muscles. All of your muscles need to be strong

1342
01:04:16,240 --> 01:04:18,800
Speaker 1: in order for your skeleton to be held in a

1343
01:04:18,800 --> 01:04:22,360
Speaker 1: good posture. So strength training is the number one thing.

1344
01:04:22,720 --> 01:04:26,240
Speaker 1: But I always say posture is complicated, So if you

1345
01:04:26,280 --> 01:04:29,880
Speaker 1: are having issues, go see a provider. And I know

1346
01:04:29,960 --> 01:04:32,320
Speaker 1: that's not a very like nobody wants to hear that,

1347
01:04:32,720 --> 01:04:35,360
Speaker 1: but it's so complex, like we just talked about, it

1348
01:04:35,400 --> 01:04:37,720
Speaker 1: could be originating at your feet, it could be because

1349
01:04:37,720 --> 01:04:40,840
Speaker 1: of originating at your eyes, could be originating in a

1350
01:04:40,840 --> 01:04:42,760
Speaker 1: place that you don't even realize you're doing. And so

1351
01:04:43,200 --> 01:04:45,520
Speaker 1: just giving you shoulder blade squeezes and telling you that's

1352
01:04:45,520 --> 01:04:47,920
Speaker 1: going to improve your posture. I just don't think that

1353
01:04:47,920 --> 01:04:50,160
Speaker 1: that's very effective because it's so complex.

1354
01:04:50,480 --> 01:04:54,040
Speaker 2: Yeah, yeah, no, it's It's been a game changer for

1355
01:04:54,080 --> 01:04:56,000
Speaker 2: me because I felt like we're all on our phones,

1356
01:04:56,680 --> 01:04:58,800
Speaker 2: so my posture is getting weaker just by the fact

1357
01:04:58,800 --> 01:05:00,920
Speaker 2: that I'm constantly arting my phone and looking down and

1358
01:05:01,600 --> 01:05:03,520
Speaker 2: start a feeling neck pain and up a shoulder pain,

1359
01:05:04,360 --> 01:05:08,360
Speaker 2: and then working out has definitely just made it easier

1360
01:05:08,400 --> 01:05:11,960
Speaker 2: to have better posture. And at the same time, notice

1361
01:05:12,400 --> 01:05:15,080
Speaker 2: how easy it is to kind of to and fro

1362
01:05:15,720 --> 01:05:19,000
Speaker 2: yes between having good posture and not yes, because of

1363
01:05:19,000 --> 01:05:21,280
Speaker 2: our phones and our devices, and even for everyone is

1364
01:05:21,360 --> 01:05:24,480
Speaker 2: just sedentary all day, yes, like sitting, even like this,

1365
01:05:24,560 --> 01:05:26,120
Speaker 2: even when we're doing the podcast, I'm always in my

1366
01:05:26,160 --> 01:05:29,520
Speaker 2: head thinking, gosh, I was sitting for so long. Yeah, totally,

1367
01:05:29,640 --> 01:05:31,200
Speaker 2: And it's great to have the comment and I love it.

1368
01:05:31,240 --> 01:05:33,240
Speaker 2: But at the same time, I'm like, gosh, we need

1369
01:05:33,280 --> 01:05:35,360
Speaker 2: to move so much more throughout the day.

1370
01:05:35,440 --> 01:05:38,200
Speaker 1: We need to move, we need to like and that's

1371
01:05:38,200 --> 01:05:40,840
Speaker 1: why I say, like, if you're sitting all day long,

1372
01:05:41,000 --> 01:05:42,959
Speaker 1: get up and try to move at least once an hour,

1373
01:05:43,160 --> 01:05:46,880
Speaker 1: because that will be far more beneficial than taking twenty

1374
01:05:46,960 --> 01:05:49,240
Speaker 1: minutes a day to like squeeze your folder ways together.

1375
01:05:49,800 --> 01:05:52,520
Speaker 1: What you're doing throughout your day is so much more important, Yeah,

1376
01:05:52,520 --> 01:05:55,120
Speaker 1: getting up, moving around, circling your hips, moving your feet,

1377
01:05:55,160 --> 01:05:57,960
Speaker 1: moving your ankles, maybe doing some eye drills, looking out

1378
01:05:58,000 --> 01:06:00,200
Speaker 1: into the distance, all of those things can make huge

1379
01:06:00,200 --> 01:06:01,120
Speaker 1: impacts on your posture.

1380
01:06:01,200 --> 01:06:03,840
Speaker 2: I was going to ask that, let's formulate that for people.

1381
01:06:04,000 --> 01:06:07,360
Speaker 2: What's a great three minute workout you could do every hour,

1382
01:06:07,680 --> 01:06:10,919
Speaker 2: or movement you could do every hour that people could

1383
01:06:10,960 --> 01:06:14,120
Speaker 2: do at work, at their desk, at home, wherever they are,

1384
01:06:14,600 --> 01:06:16,680
Speaker 2: that would help them stay active the whole day.

1385
01:06:16,920 --> 01:06:21,080
Speaker 1: Some jumping jacks simple gets your body moving, gets your

1386
01:06:21,120 --> 01:06:24,560
Speaker 1: eyes up, makes your arms move out to the side,

1387
01:06:24,560 --> 01:06:26,560
Speaker 1: your legs move out to the side. We're so forward

1388
01:06:26,560 --> 01:06:29,480
Speaker 1: and backwards, so doing some jumping jacks would be great.

1389
01:06:30,000 --> 01:06:34,560
Speaker 1: Circling your feet, circling your hips, circling your shoulders. Maybe

1390
01:06:34,600 --> 01:06:36,080
Speaker 1: you do that for about a minute, So a minute

1391
01:06:36,120 --> 01:06:38,680
Speaker 1: of jumping jacks, a minute of just like overall mobility

1392
01:06:38,920 --> 01:06:41,320
Speaker 1: around your whole body, starting with the feet moving all

1393
01:06:41,360 --> 01:06:44,520
Speaker 1: the way up, and then maybe a minute of breath work.

1394
01:06:44,920 --> 01:06:48,080
Speaker 1: I think that a minute of breath work might be

1395
01:06:48,680 --> 01:06:51,720
Speaker 1: the most impactful thing that you could do for your

1396
01:06:51,720 --> 01:06:54,840
Speaker 1: whole day. So what I recommend for breath work is

1397
01:06:54,960 --> 01:06:57,959
Speaker 1: hugging your ribcage so that you can feel your ribs move,

1398
01:06:58,200 --> 01:07:01,560
Speaker 1: because we want our ribcage to inflate, so the diaphragm

1399
01:07:01,640 --> 01:07:06,080
Speaker 1: moves downwards and that allows the kind of canister of

1400
01:07:06,120 --> 01:07:08,360
Speaker 1: our abdominals to work properly and our breath mechanics to

1401
01:07:08,360 --> 01:07:12,080
Speaker 1: work properly. In the lugs expand, So breathe in through

1402
01:07:12,120 --> 01:07:14,120
Speaker 1: your nose and feel your ribs move out into your

1403
01:07:14,160 --> 01:07:16,840
Speaker 1: hands up towards your shoulders, and then just breathe out

1404
01:07:16,840 --> 01:07:19,280
Speaker 1: and don't contract anything, just let it all go and

1405
01:07:19,360 --> 01:07:21,960
Speaker 1: feel how it just passively recoils back to midline and

1406
01:07:22,000 --> 01:07:25,760
Speaker 1: your shoulders relax and your jaw relaxes. And then maybe

1407
01:07:25,800 --> 01:07:28,200
Speaker 1: just take five deep breasts like that, breathe in, feel

1408
01:07:28,240 --> 01:07:30,880
Speaker 1: the ribcage expand not just side to side, but forward

1409
01:07:30,920 --> 01:07:34,200
Speaker 1: backwards and at the angles, and then breathe out. And

1410
01:07:34,360 --> 01:07:37,680
Speaker 1: just doing that can immediately reset your nervous system. We

1411
01:07:37,760 --> 01:07:39,800
Speaker 1: include that in the beginning and end of every single

1412
01:07:39,840 --> 01:07:43,000
Speaker 1: one of our classes, and it immediately centers you. Like,

1413
01:07:43,040 --> 01:07:45,360
Speaker 1: even just doing that, I just felt like just the

1414
01:07:45,440 --> 01:07:45,960
Speaker 1: sense of calm.

1415
01:07:46,080 --> 01:07:49,680
Speaker 2: Start giving yourself a hug too. Yeah, Oh that's great,

1416
01:07:49,840 --> 01:07:51,440
Speaker 2: I'm going to use that. I've never had that before.

1417
01:07:52,000 --> 01:07:53,320
Speaker 2: What's that technique.

1418
01:07:52,920 --> 01:07:54,520
Speaker 1: Coute diaframatic breathing.

1419
01:07:54,560 --> 01:07:57,680
Speaker 2: Oh, so that is just dim breathing. You're just holding yourself, but.

1420
01:07:57,760 --> 01:08:00,880
Speaker 1: The queue of your hands helps you know what should

1421
01:08:00,880 --> 01:08:03,720
Speaker 1: be moving, So the ribcage moving and inflating. And because

1422
01:08:03,720 --> 01:08:05,760
Speaker 1: a lot of people breathe either with their shoulders or

1423
01:08:05,800 --> 01:08:07,560
Speaker 1: with their belly, we've been taught to breathe with our belly.

1424
01:08:07,600 --> 01:08:09,720
Speaker 1: It's actually the ribcage that should be expanding as you

1425
01:08:09,760 --> 01:08:10,040
Speaker 1: in Now.

1426
01:08:10,120 --> 01:08:12,560
Speaker 2: Oh got it, that's me. Yeah, I like that practice. Yeah,

1427
01:08:12,560 --> 01:08:15,240
Speaker 2: because I've held my palm on my stomach before. Yeah.

1428
01:08:15,280 --> 01:08:18,240
Speaker 2: But really, when you do my diaphragm, you're saying you're

1429
01:08:18,240 --> 01:08:19,880
Speaker 2: going to feel that more through the ribcage.

1430
01:08:20,120 --> 01:08:23,200
Speaker 1: Yes, and you will find that one side might not

1431
01:08:23,360 --> 01:08:25,400
Speaker 1: move the same way as the other side, and so

1432
01:08:25,560 --> 01:08:29,240
Speaker 1: really trying to breathe into all sides, like I can't.

1433
01:08:29,360 --> 01:08:31,400
Speaker 1: I struggle with the left side. So I really try

1434
01:08:31,439 --> 01:08:33,080
Speaker 1: to breathe into my left side, and I find when

1435
01:08:33,080 --> 01:08:36,559
Speaker 1: I focus on that, like my nervous system completely calms,

1436
01:08:36,600 --> 01:08:38,559
Speaker 1: like it is very very powerful.

1437
01:08:38,680 --> 01:08:41,240
Speaker 2: Well, going to try that out. I love it. What's

1438
01:08:41,280 --> 01:08:44,479
Speaker 2: the Is there a different recommendation that you have for

1439
01:08:44,680 --> 01:08:48,400
Speaker 2: people in their twenties, thirties, forties, and fifties in terms

1440
01:08:48,439 --> 01:08:49,960
Speaker 2: of what their workouts should look like.

1441
01:08:50,280 --> 01:08:54,559
Speaker 1: No, I really don't, And I think that the fitness

1442
01:08:54,560 --> 01:08:59,479
Speaker 1: industry loves to overcomplicate this, and I think specifically the

1443
01:08:59,520 --> 01:09:02,280
Speaker 1: group of people that are being told that they need

1444
01:09:02,360 --> 01:09:05,480
Speaker 1: to do something different is people in peri and postmenopause,

1445
01:09:06,400 --> 01:09:11,960
Speaker 1: and we just see that these women can train similarly. Again,

1446
01:09:11,960 --> 01:09:14,800
Speaker 1: you're training close to failure anywhere from four reps all

1447
01:09:14,840 --> 01:09:17,799
Speaker 1: the way up to thirty reps. You are targeting muscles

1448
01:09:17,840 --> 01:09:20,280
Speaker 1: one to two times per week, twoish times if you can.

1449
01:09:20,680 --> 01:09:23,200
Speaker 1: You're giving your body enough recovery. We see that even

1450
01:09:23,280 --> 01:09:27,200
Speaker 1: in peri impostmentopausal women that works so well. You can

1451
01:09:27,240 --> 01:09:30,439
Speaker 1: do that whether you are twenty, thirty, forty and beyond,

1452
01:09:30,840 --> 01:09:33,040
Speaker 1: and it will continue to be effective, which is just

1453
01:09:33,120 --> 01:09:36,519
Speaker 1: so empowering because I just I think when we overcomplicate things,

1454
01:09:36,520 --> 01:09:37,599
Speaker 1: we just don't stay consistent.

1455
01:09:37,800 --> 01:09:40,280
Speaker 2: Yeah. Yeah, and everything else that you've said as well,

1456
01:09:40,280 --> 01:09:43,160
Speaker 2: which is like leaning into activities that you enjoy doing

1457
01:09:43,160 --> 01:09:45,719
Speaker 2: that work for you. Yes, finding a schedule that works

1458
01:09:45,720 --> 01:09:47,599
Speaker 2: for you. I know you've answered this in different ways.

1459
01:09:47,600 --> 01:09:49,120
Speaker 2: I wanted to kind of find one place to have

1460
01:09:49,160 --> 01:09:53,080
Speaker 2: the answer. If you could help design someone's ideal workout

1461
01:09:53,120 --> 01:09:55,920
Speaker 2: schedule week, what would they look like if.

1462
01:09:55,840 --> 01:09:58,640
Speaker 1: You've followed these four things, I can pretty much guarantee

1463
01:09:58,680 --> 01:10:02,320
Speaker 1: you will see muscle growth. So reps r EPs, each

1464
01:10:02,600 --> 01:10:05,680
Speaker 1: letter stands for a different principle of building muscle. You

1465
01:10:05,720 --> 01:10:07,640
Speaker 1: can forget everything else you know about fitness and just

1466
01:10:07,680 --> 01:10:10,760
Speaker 1: focus on these four things. The R stands for repetitions.

1467
01:10:10,800 --> 01:10:13,519
Speaker 1: Like we said, training two failure or one to three

1468
01:10:13,560 --> 01:10:16,760
Speaker 1: reps shy of failure in every set of every exercise.

1469
01:10:17,000 --> 01:10:19,240
Speaker 1: REP ranges can be anywhere from four reps all the

1470
01:10:19,240 --> 01:10:21,240
Speaker 1: way up to thirty reps, or anywhere in between. You

1471
01:10:21,240 --> 01:10:22,840
Speaker 1: can change it up based on your preference, based on

1472
01:10:22,880 --> 01:10:26,200
Speaker 1: the exercise, based on the day. Exercise selection is number two.

1473
01:10:26,240 --> 01:10:28,519
Speaker 1: That's the e two important things with that XCI selection,

1474
01:10:28,600 --> 01:10:31,920
Speaker 1: I think about choosing one muscle group to work at

1475
01:10:31,920 --> 01:10:33,920
Speaker 1: a time, not trying to combine upper and lower body

1476
01:10:33,960 --> 01:10:36,559
Speaker 1: like we talked about Number two, choosing exercises that feel

1477
01:10:36,600 --> 01:10:38,200
Speaker 1: good in your body and that you enjoy, so that

1478
01:10:38,240 --> 01:10:40,799
Speaker 1: you can reliably take that muscle group close to failure.

1479
01:10:40,840 --> 01:10:43,880
Speaker 1: There's no one required exercise that everyone has to do.

1480
01:10:44,840 --> 01:10:47,439
Speaker 1: P is protein eating point seventy five to one gram

1481
01:10:47,560 --> 01:10:49,840
Speaker 1: of protein per pound of body weight per day, and

1482
01:10:50,120 --> 01:10:52,840
Speaker 1: S is structure. So working each muscle group two is

1483
01:10:52,920 --> 01:10:56,040
Speaker 1: times per week on non consecutive days, splitting those workouts

1484
01:10:56,080 --> 01:10:59,000
Speaker 1: into three to five workouts per week. So if you

1485
01:10:59,040 --> 01:11:01,000
Speaker 1: follow those things, you can and kind of play within

1486
01:11:01,040 --> 01:11:04,000
Speaker 1: those guidelines to find what allows you to stay the

1487
01:11:04,000 --> 01:11:07,360
Speaker 1: most consistent. But you can pretty reliably, I can pretty

1488
01:11:07,400 --> 01:11:09,200
Speaker 1: reliably tell you that you will see results. I will

1489
01:11:09,200 --> 01:11:12,800
Speaker 1: say it takes time. People think that if they've been

1490
01:11:12,800 --> 01:11:15,040
Speaker 1: working out for a month, they should miraculously see their

1491
01:11:15,080 --> 01:11:19,120
Speaker 1: body change. Muscle growth takes about eight to twelve weeks,

1492
01:11:19,439 --> 01:11:21,920
Speaker 1: so make sure that you're not giving up before you're

1493
01:11:21,960 --> 01:11:23,960
Speaker 1: seeing the results. So make sure that you're consistent for

1494
01:11:23,960 --> 01:11:25,920
Speaker 1: at least twelve weeks before you change things up.

1495
01:11:26,120 --> 01:11:28,080
Speaker 2: Yeah, I think that patients quite is so important and

1496
01:11:28,080 --> 01:11:31,040
Speaker 2: the claritative just knowing because I think you watch everyone

1497
01:11:31,080 --> 01:11:32,880
Speaker 2: on social media and I was like, this is what

1498
01:11:32,920 --> 01:11:34,800
Speaker 2: I did in thirty days, and you're like, wait, why

1499
01:11:34,800 --> 01:11:36,200
Speaker 2: can't I do that in thirty days?

1500
01:11:36,240 --> 01:11:40,000
Speaker 1: I know, and it's it's a shame because yes, you

1501
01:11:40,000 --> 01:11:41,920
Speaker 1: can lose fat in a short amount of time, but like,

1502
01:11:42,000 --> 01:11:43,720
Speaker 1: are you going to be able to sustain that? So

1503
01:11:43,760 --> 01:11:45,960
Speaker 1: many people do these fitness challenges and then they just

1504
01:11:46,520 --> 01:11:48,600
Speaker 1: they burn out and then they end back up at

1505
01:11:48,640 --> 01:11:52,000
Speaker 1: square one. And they maybe even lost some muscle while

1506
01:11:52,000 --> 01:11:53,759
Speaker 1: they did it, if they were in an aggressive calorie

1507
01:11:53,800 --> 01:11:56,280
Speaker 1: deficit or doing a lot of cardio, And not only

1508
01:11:56,320 --> 01:11:57,840
Speaker 1: are they back at square one, but they're worse than

1509
01:11:57,840 --> 01:12:01,360
Speaker 1: when they started. So yeah, be in it for the

1510
01:12:01,400 --> 01:12:02,559
Speaker 1: long haul. We've got the rest of our lives.

1511
01:12:02,640 --> 01:12:06,160
Speaker 2: Workout. What's the biggest workout myth you've seen on social media?

1512
01:12:06,400 --> 01:12:08,800
Speaker 1: You would think that this would die because we have

1513
01:12:08,840 --> 01:12:11,759
Speaker 1: so much information that it's not true, but spot treating fat,

1514
01:12:12,080 --> 01:12:16,400
Speaker 1: So trying to do crunches or doing a workout with

1515
01:12:16,600 --> 01:12:20,400
Speaker 1: the intention that it will make you toned up or

1516
01:12:20,439 --> 01:12:22,880
Speaker 1: quote unquote snatch. That's the term that Internet loves right

1517
01:12:22,920 --> 01:12:25,840
Speaker 1: now in a certain area. So like for your bat wings,

1518
01:12:25,840 --> 01:12:27,679
Speaker 1: this exercise will help get rid of your bat wings,

1519
01:12:27,720 --> 01:12:30,280
Speaker 1: This exercise will help flatten your lower belly, pooch. Those

1520
01:12:30,280 --> 01:12:32,519
Speaker 1: are all things that I see, and we just find

1521
01:12:32,520 --> 01:12:36,599
Speaker 1: that exercise cannot spot treat fat. You can't preferentially choose

1522
01:12:36,640 --> 01:12:40,120
Speaker 1: where you lose fat. Fat loss happens systemically across your

1523
01:12:40,120 --> 01:12:42,599
Speaker 1: whole body, and your body chooses where it mobilizes fat first.

1524
01:12:42,600 --> 01:12:46,559
Speaker 1: You can't really control that unfortunately, So I think that

1525
01:12:46,600 --> 01:12:49,519
Speaker 1: this causes people to overwork certain muscle groups in their

1526
01:12:49,520 --> 01:12:51,400
Speaker 1: body and be frustrated when they're not seeing the results

1527
01:12:51,400 --> 01:12:52,160
Speaker 1: that they were promised.

1528
01:12:52,439 --> 01:12:54,960
Speaker 2: Yeah, that's that's good to know. I think that's the

1529
01:12:55,680 --> 01:13:00,200
Speaker 2: Everyone knows that, but you're hoping someone's gonna totally totally. Yeah,

1530
01:13:00,200 --> 01:13:02,920
Speaker 2: it's like a painful truth. Yeah, I love it. Shut In.

1531
01:13:03,000 --> 01:13:05,400
Speaker 2: Is there anything that I haven't asked you today that

1532
01:13:05,439 --> 01:13:06,479
Speaker 2: you wish I did ask you?

1533
01:13:06,840 --> 01:13:10,479
Speaker 1: I don't think so. My hope is that I don't

1534
01:13:10,520 --> 01:13:13,200
Speaker 1: want anyone to listen to this and feel like they're

1535
01:13:13,240 --> 01:13:16,719
Speaker 1: doing it wrong or defensive. I just hope that people

1536
01:13:16,760 --> 01:13:20,559
Speaker 1: listen to this episode and take away that there's a

1537
01:13:20,640 --> 01:13:25,000
Speaker 1: way to get strong, get fit, yes, see the aesthetic

1538
01:13:25,040 --> 01:13:28,120
Speaker 1: goals that you're after, but also be nicer to yourself

1539
01:13:28,160 --> 01:13:30,200
Speaker 1: along the way. I've been there. I know what it

1540
01:13:30,200 --> 01:13:32,280
Speaker 1: feels like to smash your body, and my hope is

1541
01:13:32,320 --> 01:13:35,200
Speaker 1: that this just gives people the empowerment and the education

1542
01:13:35,920 --> 01:13:37,840
Speaker 1: to do that. So I hope it helps people.

1543
01:13:38,160 --> 01:13:40,599
Speaker 2: What was the hardest point in your personal health journey

1544
01:13:40,640 --> 01:13:42,280
Speaker 2: that you've experienced.

1545
01:13:43,320 --> 01:13:46,559
Speaker 1: I think my chronic pain from over youse thinking that

1546
01:13:46,680 --> 01:13:49,840
Speaker 1: it was my body that was the problem, when really

1547
01:13:49,920 --> 01:13:52,519
Speaker 1: it was my workout. That was the problem. It was

1548
01:13:52,600 --> 01:13:55,800
Speaker 1: that I was doing at least an hour of exercise

1549
01:13:55,840 --> 01:13:59,679
Speaker 1: every day, hard exercise, not taking recovery days, feeling guilty

1550
01:13:59,680 --> 01:14:02,280
Speaker 1: for day making recovery days like my Saturday and Sunday.

1551
01:14:02,280 --> 01:14:03,680
Speaker 1: If I didn't work out, I'd be like, oh, I

1552
01:14:03,720 --> 01:14:06,240
Speaker 1: should have done that. I'd feel so bad being glued

1553
01:14:06,280 --> 01:14:08,960
Speaker 1: to my fitness watch. I remember if I didn't burn

1554
01:14:09,040 --> 01:14:10,920
Speaker 1: enough calories in my workout, I would literally do jumping

1555
01:14:10,960 --> 01:14:12,400
Speaker 1: Jackson my apartment at the end of the day to

1556
01:14:12,400 --> 01:14:14,720
Speaker 1: try to hit that calorie goal. And now I don't

1557
01:14:14,760 --> 01:14:17,800
Speaker 1: even track any of that, and I see so much

1558
01:14:17,800 --> 01:14:19,559
Speaker 1: better results. And I just want to screen this from

1559
01:14:19,600 --> 01:14:22,519
Speaker 1: the rooftops because it truly is such a mental and

1560
01:14:22,560 --> 01:14:26,559
Speaker 1: physical transformation. But you just have to give it enough

1561
01:14:26,600 --> 01:14:30,000
Speaker 1: time and give your body the right stimulus.

1562
01:14:30,720 --> 01:14:32,880
Speaker 2: And tell me about the platform vlow that you've built,

1563
01:14:32,920 --> 01:14:36,760
Speaker 2: because people can find these programs and plans on there right.

1564
01:14:36,840 --> 01:14:42,960
Speaker 1: Yes, yes, so evlow is my fitness platform. It every class.

1565
01:14:43,040 --> 01:14:45,559
Speaker 1: I'll follow along classes. So if you like to follow

1566
01:14:45,560 --> 01:14:47,840
Speaker 1: a class, this is great because we are training with you,

1567
01:14:47,880 --> 01:14:49,880
Speaker 1: we are doing the workout with you, We're showing you

1568
01:14:49,920 --> 01:14:51,479
Speaker 1: what it looks like and feels like to get close

1569
01:14:51,520 --> 01:14:53,559
Speaker 1: to failure. We are giving you all the options you

1570
01:14:53,640 --> 01:14:55,799
Speaker 1: have for certain extras. If you don't like an exercise,

1571
01:14:56,160 --> 01:14:58,519
Speaker 1: you can see all the options right there. We structure

1572
01:14:58,520 --> 01:15:00,479
Speaker 1: the week for you so you know you're getting enough

1573
01:15:00,560 --> 01:15:03,080
Speaker 1: volume and frequency that workouts are only thirty five minutes

1574
01:15:03,439 --> 01:15:05,840
Speaker 1: and each class is topped by a doctor of physical therapy,

1575
01:15:05,920 --> 01:15:08,360
Speaker 1: so we're really helping you understand your body because we

1576
01:15:08,360 --> 01:15:10,840
Speaker 1: believe education is so important. So you can work out

1577
01:15:10,840 --> 01:15:12,960
Speaker 1: with us three, four or five times per week, depending

1578
01:15:12,960 --> 01:15:17,400
Speaker 1: on your schedule. It's all effective, all works great. Eflfitness

1579
01:15:17,400 --> 01:15:18,080
Speaker 1: dot Com.

1580
01:15:18,200 --> 01:15:21,639
Speaker 2: Yeah, that's awesome. It's great that there's a destination for

1581
01:15:22,000 --> 01:15:24,360
Speaker 2: people to actually find all of this. I think you've

1582
01:15:24,360 --> 01:15:27,160
Speaker 2: given so much insight today and so much education and

1583
01:15:27,720 --> 01:15:29,560
Speaker 2: busted so many myths for us. But I'm glad that

1584
01:15:29,600 --> 01:15:31,840
Speaker 2: people can actually go to the platform to find a

1585
01:15:31,880 --> 01:15:34,040
Speaker 2: plan and commit to a plan. And I'd love to

1586
01:15:34,040 --> 01:15:36,679
Speaker 2: see so many people who've been listening and watching today

1587
01:15:36,720 --> 01:15:39,479
Speaker 2: go and build a new thirty day habit and lock

1588
01:15:39,560 --> 01:15:42,120
Speaker 2: in and find a consistent schedule that they love there

1589
01:15:42,160 --> 01:15:42,439
Speaker 2: as well.

1590
01:15:42,479 --> 01:15:44,320
Speaker 1: So I hope so too, And could I give a

1591
01:15:44,320 --> 01:15:47,320
Speaker 1: code to your listeners. Okay, they can use on Purpose

1592
01:15:47,360 --> 01:15:49,880
Speaker 1: for six weeks Frane love, but they can really really

1593
01:15:49,880 --> 01:15:51,240
Speaker 1: get it. And then if you do those six weeks,

1594
01:15:51,280 --> 01:15:53,639
Speaker 1: you're halfway there to seeing visible muscle growth.

1595
01:15:53,680 --> 01:15:55,840
Speaker 2: So okay, use the code on purpose.

1596
01:15:55,520 --> 01:15:57,599
Speaker 1: Purpose or six weeks free at Evele Fitness.

1597
01:15:57,840 --> 01:16:00,439
Speaker 2: Six weeks free. That's that's awesome. Okay, thank you so much.

1598
01:16:00,960 --> 01:16:03,840
Speaker 2: That's so kind. That's that's incredible. I hope everyone goes

1599
01:16:03,840 --> 01:16:07,040
Speaker 2: in news that you've got six weeks of free workouts. Yes,

1600
01:16:07,160 --> 01:16:09,600
Speaker 2: that's unbelievable. That's so much help and support. Thanks you

1601
01:16:09,760 --> 01:16:13,000
Speaker 2: good of course, of course huge, Shannon. We end every

1602
01:16:13,040 --> 01:16:16,000
Speaker 2: episode of On Purpose with a final five. These questions

1603
01:16:16,040 --> 01:16:18,519
Speaker 2: have to be answered in one sentence maximum.

1604
01:16:18,560 --> 01:16:21,520
Speaker 1: Oh gosh, I'm going to struggle with that.

1605
01:16:20,880 --> 01:16:23,920
Speaker 2: I often break the rules because I'm so intrigued. But

1606
01:16:24,040 --> 01:16:27,880
Speaker 2: ye so, doctor Shannon Richie, these are your final five.

1607
01:16:28,520 --> 01:16:31,320
Speaker 2: The first question is what is the best advice you've

1608
01:16:31,360 --> 01:16:32,320
Speaker 2: ever heard or received?

1609
01:16:32,640 --> 01:16:36,280
Speaker 1: Take personal responsibility for any change that you want to

1610
01:16:36,280 --> 01:16:36,880
Speaker 1: see in your life.

1611
01:16:37,240 --> 01:16:39,599
Speaker 2: That's a great answer. We haven't heard that. I love

1612
01:16:40,160 --> 01:16:42,800
Speaker 2: great answer. I couldn't agree with you more. I think

1613
01:16:42,840 --> 01:16:48,320
Speaker 2: personal accountability agency. It builds confidence builds self esteem. Like

1614
01:16:48,400 --> 01:16:50,960
Speaker 2: all of the self love, self belief stuff we talk about,

1615
01:16:51,240 --> 01:16:54,040
Speaker 2: it only comes when you take accountability change you want

1616
01:16:54,080 --> 01:16:54,719
Speaker 2: to see in your life.

1617
01:16:55,320 --> 01:16:57,240
Speaker 1: It's up to you. Nobody else is going to come

1618
01:16:57,280 --> 01:16:59,479
Speaker 1: save you. It's up to you. It's so empowering.

1619
01:17:00,120 --> 01:17:03,120
Speaker 2: Great answer. Second question, what is the worst advice you've

1620
01:17:03,120 --> 01:17:04,080
Speaker 2: ever heard or received?

1621
01:17:04,280 --> 01:17:05,080
Speaker 1: No pain, no gain?

1622
01:17:06,280 --> 01:17:06,800
Speaker 2: Yeah?

1623
01:17:07,080 --> 01:17:09,240
Speaker 1: Yeah, I think it comes back to fitness. I mean

1624
01:17:09,280 --> 01:17:11,800
Speaker 1: that just yeah, no pain, no gain was really so

1625
01:17:12,160 --> 01:17:13,840
Speaker 1: not affective for me in so many ways.

1626
01:17:14,320 --> 01:17:17,840
Speaker 2: Question number three, what's a fitness habit or workout that

1627
01:17:17,920 --> 01:17:19,120
Speaker 2: you wish you started earlier?

1628
01:17:19,400 --> 01:17:21,759
Speaker 1: I wish I would have built muscle at the age

1629
01:17:21,760 --> 01:17:23,320
Speaker 1: of nineteen or twenty.

1630
01:17:23,240 --> 01:17:24,760
Speaker 2: Because it would have been easier to hold on too.

1631
01:17:24,840 --> 01:17:25,559
Speaker 2: Is that Yes?

1632
01:17:25,680 --> 01:17:30,920
Speaker 1: It compounds. Yeah, it gets easier the more you do it.

1633
01:17:31,360 --> 01:17:33,760
Speaker 1: And the beauty about muscle is that if you were

1634
01:17:33,760 --> 01:17:36,160
Speaker 1: to ever lose it, it comes back quicker the second

1635
01:17:36,160 --> 01:17:39,360
Speaker 1: time you build it, So investing in it that first

1636
01:17:39,360 --> 01:17:41,719
Speaker 1: time is the hardest, but it will pay you back

1637
01:17:41,800 --> 01:17:42,599
Speaker 1: over and over and over.

1638
01:17:42,960 --> 01:17:47,479
Speaker 2: Well. Incredible question number fore. Something that you used to

1639
01:17:47,560 --> 01:17:49,519
Speaker 2: value that you don't value anymore when it comes to

1640
01:17:49,560 --> 01:17:50,240
Speaker 2: your health.

1641
01:17:50,240 --> 01:17:55,240
Speaker 1: My fitness watch. I used to obsess about burning calories,

1642
01:17:55,760 --> 01:17:57,640
Speaker 1: and I just don't do that anymore because I just

1643
01:17:57,720 --> 01:18:00,960
Speaker 1: know it's not very effective and reliable, and so I

1644
01:18:01,000 --> 01:18:04,559
Speaker 1: don't use that as a way to measure my workouts anymore.

1645
01:18:04,720 --> 01:18:07,000
Speaker 2: Do you think it's important for a certain period of time?

1646
01:18:07,080 --> 01:18:10,560
Speaker 2: Is it valuable for people to do that? Or and

1647
01:18:10,920 --> 01:18:13,600
Speaker 2: how should they use it? If they are using data?

1648
01:18:13,320 --> 01:18:16,200
Speaker 2: What should we count? Actually, it's probably a broader question.

1649
01:18:16,280 --> 01:18:19,080
Speaker 2: You can answer more than one sentence, like what should

1650
01:18:19,160 --> 01:18:22,040
Speaker 2: people count? What should people measure? When it comes to

1651
01:18:22,080 --> 01:18:25,120
Speaker 2: a white loss, fat loss, muscle gain? What should we

1652
01:18:25,200 --> 01:18:25,719
Speaker 2: be tracking?

1653
01:18:26,120 --> 01:18:29,880
Speaker 1: I think food and strength training are obviously the number

1654
01:18:29,880 --> 01:18:33,760
Speaker 1: one things. We also want to stay overall active. We

1655
01:18:33,800 --> 01:18:38,000
Speaker 1: see from data that around seventy five hundred steps per

1656
01:18:38,120 --> 01:18:42,160
Speaker 1: day is associated with positive health outcomes. So I do

1657
01:18:42,200 --> 01:18:45,000
Speaker 1: have an aura ring, and I well, sometimes I just

1658
01:18:45,080 --> 01:18:47,200
Speaker 1: like to track, like different seasons of my life. I

1659
01:18:47,200 --> 01:18:49,760
Speaker 1: have had it for like three years, and I just

1660
01:18:49,840 --> 01:18:52,240
Speaker 1: like to look back and see, like, oh, when I

1661
01:18:52,280 --> 01:18:54,080
Speaker 1: was in a super stressful time in my life, I

1662
01:18:54,080 --> 01:18:57,719
Speaker 1: wasn't very active. How can I maybe change something about

1663
01:18:57,720 --> 01:19:01,439
Speaker 1: my day to day to stay more active? Or what

1664
01:19:01,520 --> 01:19:05,600
Speaker 1: lifestyle habits can I adjust during a stressful period of

1665
01:19:06,000 --> 01:19:08,559
Speaker 1: my life. So I like to use trackers to just

1666
01:19:09,200 --> 01:19:12,640
Speaker 1: kind of give you an overall activity, a picture of

1667
01:19:12,680 --> 01:19:15,960
Speaker 1: your activity, rather than obsessing about hitting a certain number.

1668
01:19:16,040 --> 01:19:19,040
Speaker 1: Because what we see is, you know, if you're active overall,

1669
01:19:19,240 --> 01:19:22,200
Speaker 1: like doing a ton more, is it necessarily going to

1670
01:19:22,200 --> 01:19:25,240
Speaker 1: give you a ton more game? If that makes sense.

1671
01:19:25,360 --> 01:19:27,320
Speaker 2: Yeah, And that's just how we think about everything. I know.

1672
01:19:27,520 --> 01:19:30,720
Speaker 1: I know you do see diminishing returns with exercise. And

1673
01:19:30,720 --> 01:19:33,799
Speaker 1: this is not me saying don't be as active as possible.

1674
01:19:33,800 --> 01:19:36,320
Speaker 1: I'm not saying that. I'm just saying a lot of

1675
01:19:36,320 --> 01:19:38,240
Speaker 1: people think that it has to be all or nothing,

1676
01:19:38,280 --> 01:19:39,479
Speaker 1: and so they end up doing nothing.

1677
01:19:39,760 --> 01:19:43,240
Speaker 2: Amazing. Fifth and final question we asked sis every guest

1678
01:19:43,240 --> 01:19:45,639
Speaker 2: who's ever been on the show, if you could create

1679
01:19:45,680 --> 01:19:48,200
Speaker 2: one law that everyone in the world had to follow,

1680
01:19:48,439 --> 01:19:49,000
Speaker 2: what would it be.

1681
01:19:49,360 --> 01:19:52,160
Speaker 1: Maybe this is me just being an optimist, but giving

1682
01:19:52,160 --> 01:19:54,880
Speaker 1: people the benefit of the doubt. Not fitness related at all.

1683
01:19:55,479 --> 01:19:57,720
Speaker 1: I just find that we're all trying to do our

1684
01:19:57,760 --> 01:20:02,559
Speaker 1: best and what somebody is going through, and so if

1685
01:20:02,600 --> 01:20:05,240
Speaker 1: you have a negative interaction, trying to give people the

1686
01:20:05,280 --> 01:20:08,320
Speaker 1: benefit of the doubt, even if they had bad intentions.

1687
01:20:08,560 --> 01:20:11,120
Speaker 1: It feels better for you to give them the benefit

1688
01:20:11,160 --> 01:20:13,240
Speaker 1: of the doubt. Well, maybe they're going through maybe they

1689
01:20:13,240 --> 01:20:14,720
Speaker 1: had a death in the family, or maybe they're going

1690
01:20:14,720 --> 01:20:16,840
Speaker 1: through something that I don't I can't see or know.

1691
01:20:18,560 --> 01:20:21,080
Speaker 1: So that's what I really do try to do, and

1692
01:20:21,120 --> 01:20:23,000
Speaker 1: it's hard. It's not that I'm perfect at it, but

1693
01:20:24,280 --> 01:20:26,120
Speaker 1: I wish that more people did that too.

1694
01:20:26,479 --> 01:20:30,240
Speaker 2: Yeah. I couldn't agree more, Doctor Shannon Richem. So grateful

1695
01:20:30,240 --> 01:20:31,800
Speaker 2: that we've got to spend this time together. I feel

1696
01:20:31,840 --> 01:20:34,400
Speaker 2: like I learned so much. Our workouts are never going

1697
01:20:34,439 --> 01:20:36,840
Speaker 2: to look the same. I know that everyone in my

1698
01:20:36,960 --> 01:20:39,760
Speaker 2: audience will have gained such a wealth of insight, whether

1699
01:20:39,800 --> 01:20:44,360
Speaker 2: it's about building muscle, weight loss, losing fat, or even

1700
01:20:44,439 --> 01:20:47,559
Speaker 2: learning about our precious feet and our precious eyes that

1701
01:20:47,600 --> 01:20:51,439
Speaker 2: we undervalue and underestimate. I hope that our audience will

1702
01:20:51,479 --> 01:20:53,439
Speaker 2: go and connect with you on the flow platform and

1703
01:20:53,840 --> 01:20:56,599
Speaker 2: find more workouts and schedules that they can live by

1704
01:20:56,600 --> 01:20:58,280
Speaker 2: and follow. And I hope we get to see you

1705
01:20:58,320 --> 01:20:59,320
Speaker 2: again here on the show.

1706
01:20:59,600 --> 01:21:00,799
Speaker 1: Love to be back anytime.

1707
01:21:00,880 --> 01:21:03,000
Speaker 2: Yeah, that was fantastic. Thank you so much.

1708
01:21:03,080 --> 01:21:04,120
Speaker 1: Thank you for having me.

1709
01:21:04,600 --> 01:21:07,640
Speaker 2: If you love this episode, you love my conversation with

1710
01:21:07,800 --> 01:21:12,200
Speaker 2: four time Grand Slam champion Arena Saberlenka, where she reflects

1711
01:21:12,280 --> 01:21:15,840
Speaker 2: on her latest victory and the mental battles that almost

1712
01:21:15,960 --> 01:21:18,880
Speaker 2: broke her along the way. From me, success is the

1713
01:21:19,000 --> 01:21:22,639
Speaker 2: discipline that you put in. Be there every morning, every practice.

1714
01:21:22,640 --> 01:21:24,760
Speaker 2: Doesn't matter how you feel, It doesn't matter if you

1715
01:21:24,800 --> 01:21:25,120
Speaker 2: want it.