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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Very

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Speaker 1: excited for this pit tip quick fit tip, and it's

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Speaker 1: a follow up to a show I did months ago

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Speaker 1: called Lessons Learned from My Labs. I love the alliteration

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Speaker 1: in this industry articles I've written over the years, fitness articles, exercise,

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Speaker 1: nutrition that the alliteration is all over the place, right.

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Speaker 1: But one clarification. After I did that episode months and

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Speaker 1: months ago, someone messaged me and said they thought when

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Speaker 1: I was referring to labs that I meant my numbers laboratory,

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Speaker 1: you know, numbers from a show I actually just did,

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Speaker 1: uh you know, my physical No what I was talking

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Speaker 1: about labs and talking about me dogs, all right, And

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Speaker 1: if you didn't listen to that episode, I recommend you

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Speaker 1: do because there's a lot in there. There's a lot

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Speaker 1: in there about genetics, training, about intermittent reinforcement super important.

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Speaker 1: You know. I have two dogs. For those of you

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Speaker 1: who don't know, they are labs. They just turned four.

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Speaker 1: They are sisters from the same litter and people see them,

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Speaker 1: meet them and say, wow, they are so well trained,

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Speaker 1: and that whole episode goes into many things that apply

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Speaker 1: directly to what we do with exercise and getting results,

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Speaker 1: and part of that is absolutely tied into today's follow up.

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Speaker 1: So again, two dogs, sister, same a letter, four years old,

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Speaker 1: train them every single day. It was a lot when

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Speaker 1: they were puppies. It's much less now, much less, but

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Speaker 1: I reinforce and that is a huge part of that episode. Again,

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Speaker 1: if you missed it, I would highly recommend you listen

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Speaker 1: to it. The results, what I got out of them,

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Speaker 1: and what I had to put into it. There was

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Speaker 1: a lot upfront, and it ties directly into exercise. That

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Speaker 1: you know what you do to achieve your goals, you

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Speaker 1: can and will and should do much less over time,

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Speaker 1: and that goes for exercise and nutrition and that's great news. Okay,

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Speaker 1: so this is the follow up Lessons Learned from My

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Speaker 1: Labs Part two. I went to the vet this morning,

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Speaker 1: and in that prior show, I admit it told the

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Speaker 1: story about how I took the dogs to the vet

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Speaker 1: months and months ago, and I knew that they were

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Speaker 1: a little heavy, and I was a little confused because well,

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Speaker 1: let me say, I brought the dogs in this was

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Speaker 1: during COVID and had to go zoom from the parking lot.

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Speaker 1: I mean, very bizarre. I don't know how many of you.

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Speaker 1: I'm sure many experienced this. Many people got dogs over

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Speaker 1: COVID I found as well, but and other pets. Um

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Speaker 1: doctor gets on zoom, friendly with him from the father

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Speaker 1: and son practice, amazing both fitness people. And he said,

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Speaker 1: what do you think I'm gonna say to you? And

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Speaker 1: I said, they are heavy. And I said, but they

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Speaker 1: get so much exercise and I'm feeding them a cup

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Speaker 1: like recommended cup in the morning, cup in the evening.

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Speaker 1: And he said, well, are you feeding them people food? Now?

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Speaker 1: This is what's so interesting because I said, absolutely not.

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Speaker 1: But the dogs get zero people food, have not, are

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Speaker 1: never fed. I just don't believe in that, and he did.

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Speaker 1: I could tell, even over zoom that he didn't believe me,

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Speaker 1: because it's very similar to when I would, you know,

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Speaker 1: ask clients as a personal trainer years ago what they ate.

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Speaker 1: People don't want to admit it, they forget. We talked

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Speaker 1: about that all the time. Okay, so I got it.

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Speaker 1: He didn't believe me. I understood why. And they said,

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Speaker 1: well you have kids. I said, yes, are they feeding them? No? Literally,

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Speaker 1: have the line in my house and I have talked

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Speaker 1: about getting a sign in the kitchen that says, don't

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Speaker 1: need our dogs people food and we won't feed you

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Speaker 1: dog food. So long story short, they were getting dog

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Speaker 1: food and dog treats, and not a crazy amount of

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Speaker 1: dog treats. So I was confused why they were overweight,

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Speaker 1: and not significantly overweight, but enough that I noticed it

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Speaker 1: and he noticed it. What I found out was that

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Speaker 1: the cup I was giving them was actually two cups,

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Speaker 1: so it was double the food they got, double the

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Speaker 1: food in the morning and double at night. And so

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Speaker 1: I said, I got it. I got it. Now, I

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Speaker 1: still believed that he believed that I wasn't telling the

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Speaker 1: truth about the treats and people food, but it didn't matter.

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Speaker 1: And so this was many months ago, I want to say,

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Speaker 1: like a year, and maybe not a year, but months,

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Speaker 1: and I said I got it, got my homework, and

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Speaker 1: I changed their food. Now. I don't want to get

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Speaker 1: too deep into this, but it applies to kids as well.

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Speaker 1: Our dogs and our kids two groups that don't feed

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Speaker 1: themselves younger kids. Right, they're not driving themselves to fast food,

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Speaker 1: they are not shopping for their food. We feed our

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Speaker 1: dogs and our kids, and so as parents we need

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Speaker 1: to be and dog owners, pet owners, we need to

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Speaker 1: be responsible for that. Okay, So there's that guilt right

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Speaker 1: about cutting their food back, and people were like, you know,

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Speaker 1: did you do it slowly? Did? I? Actually didn't. I didn't.

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Speaker 1: They were getting way too much and it wasn't good

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Speaker 1: for them, and so boom giving them what they should

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Speaker 1: have gotten. Now, when we have that feeling or people

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Speaker 1: have that feeling about guilt, right, or about being nice

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Speaker 1: feeding you know, your kids treats and things like that,

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Speaker 1: which my kids have. We have dessert, I eat dessert,

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Speaker 1: all of that stuff. But there's too much of it obviously, right,

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Speaker 1: And I'm just gonna say it once in this quick

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Speaker 1: fit tip, but who does Who feels better when you

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Speaker 1: give your dogs? Uh? You know, maybe a ham Burger?

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Speaker 1: I know a friend of mine for the dog's birthday

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Speaker 1: gave a tiny little dog a big mac and the

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Speaker 1: dog proceeded to, you know, throw up all over the house.

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Speaker 1: Who felt good about giving that big mac? And who

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Speaker 1: felt bad afterwards? An extreme example, but not really, So

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Speaker 1: just think about that. Let that ruminate a little bit.

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Speaker 1: When we maybe give the dogs too much, when we

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Speaker 1: give our kids too much, Who feels better. Right, Who's

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Speaker 1: actually benefiting from that the person giving, not the person

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Speaker 1: receiving or the dog or the pet. Okay, what's best

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Speaker 1: for them? Do you feel good in the short term?

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Speaker 1: And if you give processed foods or too much, the

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Speaker 1: recipient doesn't feel that good, right, especially long term? All right,

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Speaker 1: So dogs come in and I was excited because I

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Speaker 1: could see that they had lost weight. Took time. One

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Speaker 1: dog eighty pounds black labs down to sixty seven pounds.

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Speaker 1: Lost thirteen pounds doesn't look super skinny. It looks I

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Speaker 1: would argue right where they should be, or that this

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Speaker 1: dog should be. The other dog seventy four pounds down

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Speaker 1: to sixty three. So the first dog lost thirteen pounds,

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Speaker 1: the second dog eleven. And asked the vet young vet,

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Speaker 1: the son pointed out the eight pound to sixty seven

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Speaker 1: that's sixteen percent of body weight. Okay, sent the other one.

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Speaker 1: So even though the weight sounds incredible, the percentages is

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Speaker 1: even more important. Right, So what did I do differently?

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Speaker 1: What did I do that you should do when you're

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Speaker 1: trying to achieve your exercise and nutrition goals? First and foremost,

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Speaker 1: I listened to the expert. The expert told me the

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Speaker 1: dog was heavy and what I needed to do, and

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Speaker 1: I said, okay, I get it. Secondly, I took responsibility.

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Speaker 1: It was my fault. Wasn't anyone else's fault. Wasn't the

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Speaker 1: dog's genetics, wasn't anything like that. I'm gonna talk about

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Speaker 1: that quickly because I want this to be a fit

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Speaker 1: tip quick one. It was my fault, no excuses. I'm

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Speaker 1: going to change what I could. That's number three. I changed.

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Speaker 1: I controlled what I could now I couldn't could well

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Speaker 1: I could have. They get a lot of exercise already.

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Speaker 1: So when we talk about energy intake versus energy expenditure,

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Speaker 1: I could only change the intake, so it's gonna take

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Speaker 1: even longer. And this is why when you are trying

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Speaker 1: to lose weight, we change the intake and change the expenditure.

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Speaker 1: It's easier. It's gonna take less time than if I

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Speaker 1: can only change one. But I was going to run

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Speaker 1: these dogs anymore. They were already getting their fair share

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Speaker 1: of way. You know they're good in the exercise. Um

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Speaker 1: Number four. I was consistent. I was consistent, which was easy.

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Speaker 1: I just kept doing what I was doing and cut

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Speaker 1: the food down to what they should have been getting

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Speaker 1: to begin with, and I didn't change it. I didn't

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Speaker 1: give them more treats because I felt guilty, So I

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Speaker 1: just kept the weight on them. I knew what was

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Speaker 1: healthy for them and right for them, and I was

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Speaker 1: gonna do the right thing. And yes, I'm going to

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Speaker 1: admit it felt uncomfortable, even for me, but I know

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Speaker 1: it's right and I know it's healthy, and it's not

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Speaker 1: about me. It's about them. And the final line of

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Speaker 1: this fit tip, which I'm getting too quickly, will say why.

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Speaker 1: And finally I gave a time. I gave it time.

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Speaker 1: I had to give it more time than normal again,

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Speaker 1: because I couldn't really control the expenditure. I could just

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Speaker 1: change the intake, all right, One little caveat interesting discussion.

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Speaker 1: You know, sisters, same litter, as close to twins as

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Speaker 1: you could get. Now, they do have different activity levels.

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Speaker 1: One just runs as crazier than the other typical siblings, right,

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Speaker 1: And the one that runs more, that chases the ball more,

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Speaker 1: and just as way more active when we go out.

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Speaker 1: We're not way more active, but more active. That's the

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Speaker 1: one that was six pounds different and now there are

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Speaker 1: four pounds different. So there is a genetic component. Of

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Speaker 1: course there is, but it's not huge, not overweight. They

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Speaker 1: both are now at the weights they should be. What's

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Speaker 1: the show I just did? How do you find your

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Speaker 1: perfect weight? Listen to that episode if you want to know. So. Sure,

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Speaker 1: genetic differences but not enormous. And didn't have to do

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Speaker 1: what go on keto for them? Put them on a diet,

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Speaker 1: you know, do anything crazy intermittent fasting for the No,

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Speaker 1: you should do for yourself what you would probably do

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Speaker 1: for your pets. The same things work. Stop making it complicated,

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Speaker 1: is what I want to say. Here's the final thing.

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Speaker 1: You know what the vets said, and I will I

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Speaker 1: just love these vets. Father I was with for years

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Speaker 1: and the son has taken over the practice again Father

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Speaker 1: runner older. Now it's going through a bunch of injuries.

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Speaker 1: Son has slowly taken over the practice. But they're both

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Speaker 1: really into exercise and nutrition and supplements that we talked

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Speaker 1: about that all the time. The vet, young vet said

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Speaker 1: to me as he looked at the weight loss and

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Speaker 1: took it down and congratulated me, he said, you just

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Speaker 1: extended their lives and that was it. Of course I

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Speaker 1: knew that, but to hear it from him and to know.

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Speaker 1: Oh that that's the goal. Extended their lives, and their

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Speaker 1: lives now are better. They're not carrying around of their

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Speaker 1: body weight that they shouldn't be. Our fourteen percent of

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Speaker 1: their body weight. This is what it's about. There. They're

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Speaker 1: they're much less likely to have arthritis and hip issues

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Speaker 1: and certain types of cancers, just like all of us,

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Speaker 1: Just like all of us. And what did we do?

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Speaker 1: We controlled the intake and that's it. Over simplication. Nope,

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Speaker 1: this is the way the world works. This is science. Yes,

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Speaker 1: they're genetic differences evidence, but we can all get to

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Speaker 1: our healthiest weight so we can live our best lives.

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Speaker 1: I said to the vet and the two vet text

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Speaker 1: as I was walking out. This was like biggest loser

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Speaker 1: canine version. Don't overcomplicate things. Do the five things that

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Speaker 1: I did for the dogs for yourself and your pets.

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Speaker 1: Listen to the experts, take responsibility, change and control what

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Speaker 1: you can. Be consistent and give it time. And I

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Speaker 1: promise you, no matter what you're doing, you will see results. Alright,

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Speaker 1: Tom h Fit, Instagram and Twitter. Please subscribe to the

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Speaker 1: podcast if you have not already, comment, rate it, tell

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Speaker 1: a friend, share it, reach out. I love to hear

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Speaker 1: from you. Just heard from someone in Ireland found the

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Speaker 1: podcast told him that I was half Irish and did

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Speaker 1: the Doublin Marathon many years ago and hope to get

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Speaker 1: back to Ireland. So please reach out. Tom h Fit

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Speaker 1: Twitter and Instagram, Fitness Disrupted dot com and the newest

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Speaker 1: book is The Micro Workout Plan. My goal is to

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Speaker 1: help you have your best life. I could sound really

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Speaker 1: smart by giving you some really big words and making

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Speaker 1: things really complicated and then telling you you don't have control,

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Speaker 1: which a lot of people are told and a lot

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Speaker 1: of pseudo experts well say to make you feel better,

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Speaker 1: they feel better, you feel better, they make money, and

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Speaker 1: you don't live your best plafe. So that's it. Keep

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Speaker 1: it simple, give it time, be consistent and listen to

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Speaker 1: the show. All right, thank you again for listening. And

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Speaker 1: remember there are three things we all control, how much

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Speaker 1: we move, what we put into our mouths, and our attitudes.

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Speaker 1: And that is awesome. I am Tom Holland this is

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Speaker 1: Fitness Disrupted, Believe in yourself and Fitness Disrupted is a

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Speaker 1: production of I Heart Radio. For more podcasts from my

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Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts

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Speaker 1: or wherever you listen to your favorite shows,