1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,800 --> 00:00:18,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Many 3 00:00:18,880 --> 00:00:23,319 Speaker 1: years ago when I made the conscious decision to make 4 00:00:23,560 --> 00:00:27,680 Speaker 1: this my career, and I sat down and said, what 5 00:00:27,720 --> 00:00:30,200 Speaker 1: does that mean? How do I differentiate? How do I 6 00:00:30,320 --> 00:00:37,200 Speaker 1: best serve the people that I want to reach? And 7 00:00:38,120 --> 00:00:41,760 Speaker 1: I started writing down notes and studying those who had 8 00:00:41,840 --> 00:00:49,559 Speaker 1: done this, and I saw three buckets three exercise, nutrition, 9 00:00:49,600 --> 00:00:54,240 Speaker 1: and motivation, and I said, I need to study all 10 00:00:54,280 --> 00:00:58,400 Speaker 1: three of those things. And then the fourth thing was 11 00:00:58,480 --> 00:01:01,520 Speaker 1: that I needed to do what I talked about, in 12 00:01:01,560 --> 00:01:06,440 Speaker 1: other words, exercise, race, challenge myself as well. And far 13 00:01:06,520 --> 00:01:11,360 Speaker 1: too often in this industry people focus on just one. 14 00:01:11,440 --> 00:01:15,240 Speaker 1: And I understand that you know, you have nutritionists, you 15 00:01:15,319 --> 00:01:19,560 Speaker 1: have strength and conditioning coaches, and that's awesome. But my 16 00:01:20,080 --> 00:01:23,560 Speaker 1: focus and philosophy was I needed all three of those 17 00:01:23,800 --> 00:01:27,840 Speaker 1: buckets to be filled, to understand them so that I 18 00:01:27,880 --> 00:01:31,880 Speaker 1: could differentiate myself and bring you the best possible information, 19 00:01:31,920 --> 00:01:39,279 Speaker 1: because unfortunately, you can't separate those three. And I would argue, 20 00:01:39,440 --> 00:01:41,760 Speaker 1: and I think you would agree when you really sit 21 00:01:41,800 --> 00:01:44,600 Speaker 1: down and think about it without the motivation side, the 22 00:01:44,640 --> 00:01:48,080 Speaker 1: exercise and the nutrition it's not gonna happen. So I 23 00:01:48,080 --> 00:01:51,160 Speaker 1: can give you the science. I can tell you the 24 00:01:51,240 --> 00:01:55,640 Speaker 1: best you know calorie burner, I can tell you foods 25 00:01:55,880 --> 00:01:57,240 Speaker 1: and all that kind of stuff. But if you don't 26 00:01:57,240 --> 00:01:59,960 Speaker 1: like it, if you're not motivated to do it, doesn't 27 00:02:00,040 --> 00:02:03,760 Speaker 1: add So we need to look at all three of 28 00:02:03,800 --> 00:02:11,360 Speaker 1: those things, human behavior, nutrition, and exercise. We need to move, 29 00:02:13,160 --> 00:02:15,840 Speaker 1: we need to focus on what we put in our mouths, 30 00:02:16,200 --> 00:02:18,000 Speaker 1: and we need to control our attitudes the way I 31 00:02:18,120 --> 00:02:24,400 Speaker 1: end every podcast for a reason, and so today I 32 00:02:24,480 --> 00:02:28,359 Speaker 1: love this topic because it's not what you're gonna probably 33 00:02:28,400 --> 00:02:34,600 Speaker 1: here read anywhere else. I would be surprised. And often 34 00:02:35,000 --> 00:02:38,720 Speaker 1: that's a problem, that's the iconoclast going against something. But 35 00:02:38,800 --> 00:02:44,960 Speaker 1: this is just a unique look at association and disassociation 36 00:02:46,080 --> 00:02:50,400 Speaker 1: when it comes to exercise. Okay, what are the top 37 00:02:50,440 --> 00:02:55,919 Speaker 1: barriers to exercise? Well, we all know that's pretty much 38 00:02:56,120 --> 00:03:00,600 Speaker 1: the number one barriers to exercise that people give. That 39 00:03:00,680 --> 00:03:06,959 Speaker 1: people give lack of time. And as I've talked about 40 00:03:06,960 --> 00:03:11,120 Speaker 1: over and over and over again, we all have the 41 00:03:11,160 --> 00:03:13,720 Speaker 1: same number of hours in the day. No one has time. 42 00:03:13,760 --> 00:03:16,440 Speaker 1: You make time, and when you do things like my 43 00:03:16,520 --> 00:03:19,000 Speaker 1: micro workouts, and you don't have to go to the 44 00:03:19,000 --> 00:03:20,360 Speaker 1: gym and you don't have to do an hour, you 45 00:03:20,400 --> 00:03:22,520 Speaker 1: don't even have to do a half hour. You need 46 00:03:22,560 --> 00:03:26,640 Speaker 1: to do shorter workouts throughout the day and longer workouts 47 00:03:26,639 --> 00:03:30,520 Speaker 1: if and when you can, then that excuse goes away. 48 00:03:30,560 --> 00:03:36,240 Speaker 1: All the yeah butts are gone, including the disassociation yeah 49 00:03:36,280 --> 00:03:41,280 Speaker 1: but that I would get to very shortly, and again, 50 00:03:41,320 --> 00:03:45,760 Speaker 1: depending on which list you look at. When it comes 51 00:03:45,760 --> 00:03:49,839 Speaker 1: to barriers to exercise, I would say for many of them, 52 00:03:49,880 --> 00:03:56,120 Speaker 1: the second reason people don't exercise, right behind lack of time, 53 00:03:58,000 --> 00:04:05,320 Speaker 1: is it's boring. It's not fun. I get it. Why 54 00:04:05,360 --> 00:04:09,120 Speaker 1: would you do something that's boring and not fun? And 55 00:04:09,240 --> 00:04:13,520 Speaker 1: that's why I talk about all of the different ways 56 00:04:13,680 --> 00:04:16,240 Speaker 1: you can raise your heart rate, that's your cardio. There 57 00:04:16,320 --> 00:04:20,480 Speaker 1: is no one way. And when it comes to strength training, 58 00:04:21,600 --> 00:04:25,440 Speaker 1: it's not about machines or free weights or kettle bells 59 00:04:25,560 --> 00:04:28,599 Speaker 1: or resistance bands or body weight. It's all of the above. 60 00:04:29,320 --> 00:04:35,400 Speaker 1: It's finding what you enjoy and ideally doing all of 61 00:04:35,440 --> 00:04:38,479 Speaker 1: the above at some point if and when you can. 62 00:04:40,640 --> 00:04:43,000 Speaker 1: Because variation, as I will end this whole thing with, 63 00:04:44,440 --> 00:04:47,839 Speaker 1: is the key to true ultimate health. You know, we 64 00:04:47,880 --> 00:04:50,760 Speaker 1: find what we like, we do it but if we 65 00:04:50,839 --> 00:04:53,800 Speaker 1: only do one thing exercise food wise, it's gonna be 66 00:04:53,839 --> 00:04:58,479 Speaker 1: a problem. We need balance, Okay, So when it comes 67 00:04:58,520 --> 00:05:04,160 Speaker 1: to boring an exercise and it not being fun, we 68 00:05:04,240 --> 00:05:07,640 Speaker 1: want to disassociate. In other words, people want to think 69 00:05:07,680 --> 00:05:11,440 Speaker 1: about anything other than exercise when they're exercising. And that 70 00:05:11,480 --> 00:05:14,039 Speaker 1: makes complete sense. And so I've done a bunch of 71 00:05:14,080 --> 00:05:17,320 Speaker 1: podcasts on that already talk about all the different ways 72 00:05:17,360 --> 00:05:19,200 Speaker 1: that I'm going to get to and some of the 73 00:05:19,240 --> 00:05:23,720 Speaker 1: top ways that you're all doing, and that makes sense. 74 00:05:23,880 --> 00:05:28,520 Speaker 1: And as I've talked about in those podcasts, the research 75 00:05:28,640 --> 00:05:35,520 Speaker 1: is really strong in showing that when people disassociate what happens. 76 00:05:36,080 --> 00:05:39,280 Speaker 1: You have more fun, you enjoy it more, you do 77 00:05:39,360 --> 00:05:41,919 Speaker 1: it longer, you do it more frequently, and you do 78 00:05:42,000 --> 00:05:46,280 Speaker 1: it better and harder quite often. And that's why this 79 00:05:46,320 --> 00:05:50,599 Speaker 1: podcast is going against that, because I'm gonna tell you 80 00:05:50,640 --> 00:05:53,840 Speaker 1: that you should associate every now and again, not all 81 00:05:53,880 --> 00:05:56,240 Speaker 1: the time, and I'm gonna give you the reasons why. 82 00:05:58,320 --> 00:06:02,280 Speaker 1: But just like everything out else, free weights versus machines, 83 00:06:03,680 --> 00:06:08,560 Speaker 1: which is better neither one, and the best approach is 84 00:06:08,640 --> 00:06:12,880 Speaker 1: to mix it up. And the same thing holds true 85 00:06:13,360 --> 00:06:19,159 Speaker 1: with association and disassociation which is really cool. So not 86 00:06:19,360 --> 00:06:25,680 Speaker 1: just the physical but the psychological variation is crucial to 87 00:06:26,120 --> 00:06:31,520 Speaker 1: long term adherence and success. Quick break, when we come back, 88 00:06:31,600 --> 00:06:36,120 Speaker 1: kind of jump into all of this. We're gonna talk 89 00:06:36,160 --> 00:06:39,520 Speaker 1: about association and disassociation. Gonna go back and go over 90 00:06:39,560 --> 00:06:42,719 Speaker 1: the ways to disassociate, and then really hamm her home. 91 00:06:42,960 --> 00:06:46,400 Speaker 1: Why every now and again you want to leave that 92 00:06:46,520 --> 00:06:50,200 Speaker 1: music home? I want to just go out and go 93 00:06:50,279 --> 00:06:55,279 Speaker 1: down to your gym and not have any technology going on. 94 00:06:55,839 --> 00:07:09,679 Speaker 1: All right, quick break, We'll be right back. So again, 95 00:07:09,840 --> 00:07:14,520 Speaker 1: if you've listened to prior podcasts on disassociation that I've 96 00:07:14,560 --> 00:07:19,680 Speaker 1: talked about, makes sense, makes complete sense. Let me give 97 00:07:19,720 --> 00:07:26,040 Speaker 1: you the definition Specifically, association and disassociation are too broad 98 00:07:26,160 --> 00:07:32,640 Speaker 1: attentional strategies for coping with exertional stimuli during effort expenditure. 99 00:07:33,520 --> 00:07:38,400 Speaker 1: Association represents the shift of the attentional focus inward two 100 00:07:38,400 --> 00:07:44,440 Speaker 1: somatic sensations, and disassociation represents the shift of the attentional 101 00:07:44,520 --> 00:07:50,440 Speaker 1: focus outward away from the somatic sensations. What is interesting 102 00:07:50,920 --> 00:07:53,680 Speaker 1: for those of you who like to compete at whatever 103 00:07:55,160 --> 00:08:04,320 Speaker 1: is that the competitor can't afford to disassociate too much, 104 00:08:04,400 --> 00:08:05,920 Speaker 1: if at all, depending on the sport. What do I 105 00:08:05,960 --> 00:08:09,640 Speaker 1: mean by that? Top marathon ors, top runners, top cyclists, 106 00:08:10,640 --> 00:08:17,560 Speaker 1: top whatever rowers, whatever your sport, those people need to 107 00:08:18,320 --> 00:08:22,160 Speaker 1: monitor what's going on with their body so that they 108 00:08:22,160 --> 00:08:25,440 Speaker 1: can expend their energy best, so that they can perform 109 00:08:26,920 --> 00:08:31,480 Speaker 1: whatever movement they are doing. The best gymnasts, you name it, right, 110 00:08:31,960 --> 00:08:35,840 Speaker 1: they'll use things like music to disassociate before to get 111 00:08:35,840 --> 00:08:40,960 Speaker 1: in the right frame of mind. They're perfect level of arousal, 112 00:08:41,679 --> 00:08:45,120 Speaker 1: which is an inverted you. But when it comes to competition, 113 00:08:46,480 --> 00:08:49,840 Speaker 1: got a monitor what's going on or you can't perform 114 00:08:49,840 --> 00:08:52,160 Speaker 1: at your best. Now, for the recreational athlete, for the 115 00:08:52,160 --> 00:08:55,520 Speaker 1: person who's exercising, who's trying to lose weight, burn calories, 116 00:08:56,880 --> 00:08:59,920 Speaker 1: generally speaking, the vast majority don't want to think about 117 00:09:00,679 --> 00:09:04,240 Speaker 1: what they're doing. So that's the difference. Associate, Think about 118 00:09:04,280 --> 00:09:06,800 Speaker 1: what your body is doing, monitor everything you're breathing, your 119 00:09:06,800 --> 00:09:12,079 Speaker 1: foot strike, your your body position, you know your energy expenditure, everything, 120 00:09:13,760 --> 00:09:17,439 Speaker 1: And it's completely the opposite for those who want to disassociate. 121 00:09:17,760 --> 00:09:21,760 Speaker 1: And as I talked about before, here are the multitude 122 00:09:21,760 --> 00:09:26,480 Speaker 1: of ways you can we can all disassociate during exercise now, which, 123 00:09:27,080 --> 00:09:30,840 Speaker 1: as I love to date, myself didn't exist years ago. 124 00:09:31,280 --> 00:09:35,600 Speaker 1: There's music one of the top ways to disassociate, and 125 00:09:35,640 --> 00:09:39,760 Speaker 1: I love it. I have every way to listen to 126 00:09:39,880 --> 00:09:45,640 Speaker 1: music during every type of sporting activity, including swimming. You know, 127 00:09:45,720 --> 00:09:50,959 Speaker 1: when I found the perfect waterproof iPod because I don't 128 00:09:51,000 --> 00:09:58,559 Speaker 1: love swimming, it dramatically changed my workouts, my swim workouts, 129 00:09:59,840 --> 00:10:03,840 Speaker 1: and and I have been a huge lover of Oakley 130 00:10:04,000 --> 00:10:07,160 Speaker 1: came out with something called Thumps years ago, and those 131 00:10:07,200 --> 00:10:12,240 Speaker 1: were sunglasses with music built in, and you would plug 132 00:10:12,440 --> 00:10:16,880 Speaker 1: the sunglasses into your computer and download right onto into 133 00:10:16,920 --> 00:10:20,120 Speaker 1: the frames, and the frames of the glasses would store 134 00:10:20,160 --> 00:10:25,360 Speaker 1: so for running things like that, you had headphones built 135 00:10:25,400 --> 00:10:29,400 Speaker 1: into the sunglasses and the music stored in the sunglasses themselves. 136 00:10:29,679 --> 00:10:34,600 Speaker 1: Then they discontinue those. Oakley came out with Radar Pace, 137 00:10:35,880 --> 00:10:38,120 Speaker 1: which I think as these I've had these for a 138 00:10:38,120 --> 00:10:40,920 Speaker 1: couple of years now since been discontinued as well, I think. 139 00:10:41,520 --> 00:10:45,359 Speaker 1: And so you didn't store the music on in the frames. 140 00:10:45,480 --> 00:10:50,440 Speaker 1: You streamed them bluetooth from your phone right into the 141 00:10:50,480 --> 00:10:57,120 Speaker 1: headphones in your sunglasses. And so music when I go 142 00:10:57,200 --> 00:11:01,839 Speaker 1: out for a run, a long run, sweaty like right now, 143 00:11:02,240 --> 00:11:07,040 Speaker 1: so humid, there's nothing like putting on that perfect music 144 00:11:07,080 --> 00:11:10,120 Speaker 1: that you love and going out for a run, a walk, 145 00:11:10,800 --> 00:11:12,360 Speaker 1: whatever it is. I always want you to be saving. 146 00:11:12,920 --> 00:11:16,520 Speaker 1: Always tempted to say bike, but you want to be safe. 147 00:11:16,640 --> 00:11:20,120 Speaker 1: But whatever you do, and that can be indoors as well. 148 00:11:20,160 --> 00:11:23,440 Speaker 1: Obviously I always talk about outdoors first because that's what 149 00:11:23,559 --> 00:11:27,040 Speaker 1: I love most. But I have the treadmill, I have 150 00:11:27,120 --> 00:11:32,280 Speaker 1: the indoor bike. I'm doing it all but music, and 151 00:11:32,360 --> 00:11:37,120 Speaker 1: as I've talked about in past podcasts, the research is 152 00:11:37,160 --> 00:11:41,760 Speaker 1: super strong. You're gonna work out longer, harder, or more calories, 153 00:11:41,960 --> 00:11:45,520 Speaker 1: be more effective. The workouts will be more effective with music. 154 00:11:46,080 --> 00:11:50,160 Speaker 1: Then there's television, and now there's coached workouts, and we 155 00:11:50,200 --> 00:11:53,400 Speaker 1: talk about coach workouts, their live workouts. You can work 156 00:11:53,440 --> 00:11:56,160 Speaker 1: out with someone you know. We all know the brand. 157 00:11:57,240 --> 00:11:59,800 Speaker 1: It's so popular and now there's so many. You can 158 00:11:59,840 --> 00:12:04,000 Speaker 1: do zoom workouts, live, group fitness classes. You can do 159 00:12:04,080 --> 00:12:06,840 Speaker 1: audio workouts, coach do only go for a run. I've 160 00:12:06,880 --> 00:12:09,400 Speaker 1: done these. I have a bunch of those on Tom 161 00:12:09,440 --> 00:12:14,080 Speaker 1: holland fitness dot com as well. Audio coached workouts, video 162 00:12:14,160 --> 00:12:18,880 Speaker 1: coached workouts live not live. You can listen to podcasts. 163 00:12:19,920 --> 00:12:22,920 Speaker 1: You can also do things like workout with other people, friends, 164 00:12:23,880 --> 00:12:26,319 Speaker 1: and then just getting outside is a way to disassociate 165 00:12:26,360 --> 00:12:30,000 Speaker 1: as well. One of the hardest things to do when 166 00:12:30,000 --> 00:12:34,280 Speaker 1: I was training for iron Man's was to exercise inside 167 00:12:34,640 --> 00:12:37,120 Speaker 1: back what you didn't have all these ways to disassociate, 168 00:12:37,200 --> 00:12:39,079 Speaker 1: or if you did, you know you had a big 169 00:12:39,120 --> 00:12:41,960 Speaker 1: TV stuck to the wall in the cable box. And 170 00:12:41,960 --> 00:12:45,720 Speaker 1: if you're doing iron Man or even marathons and iron 171 00:12:45,720 --> 00:12:48,600 Speaker 1: Man especially, just go to the extremes. You sat down 172 00:12:48,640 --> 00:12:53,319 Speaker 1: in your basement on a bike for one, two, three, four, 173 00:12:53,559 --> 00:13:00,240 Speaker 1: five six hours straight. You were dying to disassoc see 174 00:13:00,280 --> 00:13:04,040 Speaker 1: eight and now that. Yeah, but as I said at 175 00:13:04,080 --> 00:13:08,600 Speaker 1: the beginning, they're gone people, and you know, those who 176 00:13:08,600 --> 00:13:12,240 Speaker 1: are in their twenties and even thirties have no idea 177 00:13:12,400 --> 00:13:14,320 Speaker 1: what old people like me and those of you who 178 00:13:14,400 --> 00:13:18,000 Speaker 1: are listening and we're doing similar things back in the day. No, 179 00:13:19,120 --> 00:13:21,320 Speaker 1: but there's value to it. And that's what I'm getting to. 180 00:13:21,600 --> 00:13:28,640 Speaker 1: There's value too associating. Okay, So of course you want 181 00:13:28,679 --> 00:13:32,240 Speaker 1: to use all of the tools at your disposal to 182 00:13:32,320 --> 00:13:37,040 Speaker 1: be as healthy as possible and enjoy your exercise, your movement, music, TV, 183 00:13:37,200 --> 00:13:40,520 Speaker 1: coached workouts, podcast, friends, exercising outdoors, all of the above, 184 00:13:41,640 --> 00:13:44,880 Speaker 1: and a combination of all of the above whenever possible. 185 00:13:45,840 --> 00:13:52,400 Speaker 1: But there are times when you say, no, what if 186 00:13:52,440 --> 00:13:56,439 Speaker 1: I left my phone at home? What if I just 187 00:13:56,640 --> 00:14:01,160 Speaker 1: ran on the treadmill or walked on the treadmill with 188 00:14:01,360 --> 00:14:07,839 Speaker 1: nothing but your thoughts. As I say this out loud, 189 00:14:07,880 --> 00:14:12,720 Speaker 1: I can just feel people go, oh my gosh, that's horrible, 190 00:14:13,600 --> 00:14:16,280 Speaker 1: the thought of like walking on a treadmill for an hour, 191 00:14:17,280 --> 00:14:20,920 Speaker 1: staring at the wall with nothing, no way to disassociate, 192 00:14:21,000 --> 00:14:28,040 Speaker 1: no TV, no music, no podcast, no friends. Yeah, and 193 00:14:28,080 --> 00:14:31,400 Speaker 1: as crazy as it sounds, you want to go next level. 194 00:14:32,320 --> 00:14:34,800 Speaker 1: You want to be as healthy as possible, not just 195 00:14:35,000 --> 00:14:38,720 Speaker 1: physically but mentally, and it's all connected. As I said 196 00:14:38,720 --> 00:14:42,160 Speaker 1: at the start of the show, then you should consider 197 00:14:42,240 --> 00:14:44,920 Speaker 1: doing this not all the time. Let's go back to 198 00:14:48,040 --> 00:14:53,480 Speaker 1: such a great breakdown for so many things. You're easy 199 00:14:53,600 --> 00:14:59,400 Speaker 1: versus hard workouts. You're eating healthy versus enjoying your treat 200 00:14:59,520 --> 00:15:03,840 Speaker 1: special old desserts, all that kind of stuff. And let's 201 00:15:03,880 --> 00:15:09,240 Speaker 1: throw in, let's add to that list associating versus disassociating 202 00:15:10,960 --> 00:15:14,960 Speaker 1: of the time, roughly, leave it all at home, leave 203 00:15:15,000 --> 00:15:18,600 Speaker 1: it all off the treadmill, out of your pocket, out 204 00:15:18,600 --> 00:15:22,320 Speaker 1: of your ears. When we come back from final break, 205 00:15:22,360 --> 00:15:36,200 Speaker 1: I'm gonna tell you why. We'll be right back, and 206 00:15:36,400 --> 00:15:41,240 Speaker 1: we are back. I should say that this show falls 207 00:15:41,280 --> 00:15:45,240 Speaker 1: into the category of what I did way back that 208 00:15:45,520 --> 00:15:47,880 Speaker 1: I think is so valuable for so many people. Not 209 00:15:48,040 --> 00:15:51,120 Speaker 1: that they're all not, but it's about second level stuff, 210 00:15:51,840 --> 00:15:54,880 Speaker 1: and that applied to things like what's the best protein? Well, 211 00:15:55,040 --> 00:15:59,560 Speaker 1: just get your protein in. Stop focusing on things you 212 00:15:59,600 --> 00:16:02,880 Speaker 1: really and control, like, okay, P protein, Can you only 213 00:16:02,920 --> 00:16:05,080 Speaker 1: eat P protein all the time? And that's not the 214 00:16:05,160 --> 00:16:11,840 Speaker 1: right answer. By the way, Consistency is everything. So focus 215 00:16:11,840 --> 00:16:15,880 Speaker 1: on getting your protein in rather than the type. Because 216 00:16:16,120 --> 00:16:20,680 Speaker 1: that's a great example of science versus real world. No 217 00:16:20,720 --> 00:16:23,880 Speaker 1: matter what the science says, there's no way you could 218 00:16:23,960 --> 00:16:26,720 Speaker 1: only get in way protein and it wouldn't be the 219 00:16:26,760 --> 00:16:29,760 Speaker 1: healthiest thing either. You go, oh, the benefits and you know, 220 00:16:30,360 --> 00:16:35,280 Speaker 1: body assimilating and converting and muscle building. Okay, but that's 221 00:16:35,320 --> 00:16:38,920 Speaker 1: not real world. And that's why so many of the 222 00:16:38,960 --> 00:16:42,680 Speaker 1: experts you're getting your advice from sounds good, sounds really smart, 223 00:16:43,920 --> 00:16:47,200 Speaker 1: But what are people going to actually be able to do? Right? 224 00:16:47,320 --> 00:16:52,120 Speaker 1: That's what matters the most. Psychology, the nutrition, and the exercise. 225 00:16:52,720 --> 00:16:56,920 Speaker 1: All Right, so this is second level stuff. First and foremost, 226 00:16:56,960 --> 00:16:59,360 Speaker 1: I want you to get exercising. I want you to 227 00:16:59,360 --> 00:17:02,520 Speaker 1: get moving, and for the vast majority of you, you're 228 00:17:02,520 --> 00:17:06,159 Speaker 1: gonna want to disassociate like crazy so that you enjoy it. 229 00:17:07,840 --> 00:17:10,359 Speaker 1: But by the way, try to pick a mode of 230 00:17:10,440 --> 00:17:14,119 Speaker 1: exercise that you don't detest to begin with, so you 231 00:17:14,119 --> 00:17:17,720 Speaker 1: don't have to disassociate so hard. For lack of a 232 00:17:17,720 --> 00:17:21,640 Speaker 1: better term from it, there's so many options, So try 233 00:17:21,640 --> 00:17:24,280 Speaker 1: to find a form of exercise that goes for strength 234 00:17:24,320 --> 00:17:29,400 Speaker 1: and cardio that you ideally maybe like a little bit. 235 00:17:30,000 --> 00:17:36,080 Speaker 1: But even then people want to disassociate. But second level 236 00:17:36,160 --> 00:17:40,400 Speaker 1: stuff is over time. I want you to try to associate. 237 00:17:40,680 --> 00:17:44,919 Speaker 1: Here the reasons. Number one, it's the most obvious. We 238 00:17:45,000 --> 00:17:49,160 Speaker 1: have never been more connected to technology than we are today, 239 00:17:49,480 --> 00:17:53,560 Speaker 1: and it's so unhealthy. And I see it myself. I'm 240 00:17:53,600 --> 00:17:57,200 Speaker 1: always turning the mirror around on myself and then I'm thinking, 241 00:17:57,240 --> 00:18:00,479 Speaker 1: my gosh, what are our kids dealing with because they 242 00:18:00,480 --> 00:18:04,000 Speaker 1: don't know any differently, But I know being attached to 243 00:18:04,040 --> 00:18:09,240 Speaker 1: that phone and technology, how unhealthy. That is long term 244 00:18:10,119 --> 00:18:13,440 Speaker 1: good and bad. So we need to unplug from technology 245 00:18:13,560 --> 00:18:15,800 Speaker 1: and exercises. One of the greatest times to do it, 246 00:18:17,680 --> 00:18:23,280 Speaker 1: as counterintuitive as that is. So we need to unplug, 247 00:18:25,400 --> 00:18:29,400 Speaker 1: we need to leave that phone behind, and that's really, 248 00:18:29,480 --> 00:18:32,399 Speaker 1: really hard to do. And I know this myself. My 249 00:18:32,480 --> 00:18:36,919 Speaker 1: phone is hooked up to my watch, my GPS watch. 250 00:18:37,680 --> 00:18:40,879 Speaker 1: So I will go for a run. And if the 251 00:18:40,920 --> 00:18:43,040 Speaker 1: notifications are set the way they normally are, if I 252 00:18:43,040 --> 00:18:45,399 Speaker 1: get a text, what happens and not only beeps on 253 00:18:45,480 --> 00:18:49,920 Speaker 1: my phone, it beeps on my watch, it vibrates, I'm 254 00:18:49,960 --> 00:18:54,800 Speaker 1: getting it twice. And that's getting in the way of 255 00:18:54,840 --> 00:19:00,560 Speaker 1: my workout. And so for those of us who run 256 00:19:00,600 --> 00:19:02,760 Speaker 1: with our phones, get our music through our phones, I'm 257 00:19:02,760 --> 00:19:06,200 Speaker 1: gonna talk about this at the end as well. Our 258 00:19:06,240 --> 00:19:09,480 Speaker 1: phones are not phones anymore. It's great bit by comedian 259 00:19:09,480 --> 00:19:12,200 Speaker 1: you did like a half hour. The phone is the 260 00:19:12,320 --> 00:19:15,240 Speaker 1: last thing you pretty much use your phone for. But 261 00:19:15,600 --> 00:19:18,000 Speaker 1: you go for a walk, you go for a run, 262 00:19:19,080 --> 00:19:21,879 Speaker 1: you're at the gym, you're in your home gym. What happens. 263 00:19:21,920 --> 00:19:24,680 Speaker 1: You're listening to your music, Text comes through, phone call 264 00:19:24,760 --> 00:19:27,960 Speaker 1: comes through, You start reading emails, you start checking social media. 265 00:19:28,160 --> 00:19:30,600 Speaker 1: I see this at the gym, and so even though 266 00:19:30,640 --> 00:19:33,520 Speaker 1: I'm talking about running in cardio, this goes for everything 267 00:19:33,560 --> 00:19:39,040 Speaker 1: I would love to see a study on how little 268 00:19:39,520 --> 00:19:45,800 Speaker 1: people actually exercise at the gym because of checking their phones, texting, 269 00:19:46,600 --> 00:19:50,159 Speaker 1: social media, all the above. And so even though we 270 00:19:50,240 --> 00:19:54,600 Speaker 1: are maybe using the phones for music, we are so connected. 271 00:19:54,680 --> 00:19:57,119 Speaker 1: So we need to unplug from all that. We're getting 272 00:19:57,119 --> 00:20:01,439 Speaker 1: that all day long, and it's really uncomfortable for so 273 00:20:01,480 --> 00:20:03,440 Speaker 1: many people, and that should be a sign that it's 274 00:20:03,440 --> 00:20:08,080 Speaker 1: a problem, all right. And this leads directly to number two. 275 00:20:08,280 --> 00:20:11,840 Speaker 1: They're all connected. You need to learn how to be 276 00:20:11,880 --> 00:20:17,080 Speaker 1: alone with your thoughts. That may sound you know, earthly, crunchy, 277 00:20:17,119 --> 00:20:19,919 Speaker 1: whatever you want to call it, but this is everything people. 278 00:20:20,840 --> 00:20:23,760 Speaker 1: This is what I get from my endurance races, my 279 00:20:23,840 --> 00:20:29,760 Speaker 1: endurance training, and I feel bad for our kids who 280 00:20:29,880 --> 00:20:32,720 Speaker 1: getting in an elevator are never alone with their thoughts. 281 00:20:33,200 --> 00:20:35,520 Speaker 1: You know, I drive car pool. You've got three kids, 282 00:20:35,560 --> 00:20:36,960 Speaker 1: five kids in the back. They're all on their phones. 283 00:20:36,960 --> 00:20:39,840 Speaker 1: They're not talking to each other. And so we need 284 00:20:39,880 --> 00:20:42,280 Speaker 1: to learn to be alone with our thoughts. And there's 285 00:20:42,320 --> 00:20:49,040 Speaker 1: no better time than exercise. And this goes to one 286 00:20:49,080 --> 00:20:55,199 Speaker 1: of my favorite topics in sports psychology, self talk. And 287 00:20:55,280 --> 00:20:58,240 Speaker 1: so this goes not only for the thoughts we're having 288 00:20:58,280 --> 00:21:02,639 Speaker 1: just regular you know, during exercise, strength training, what just 289 00:21:02,840 --> 00:21:04,679 Speaker 1: your thoughts in your head. You need to learn to 290 00:21:04,680 --> 00:21:08,040 Speaker 1: to listen to them and control them. But then it 291 00:21:08,080 --> 00:21:12,480 Speaker 1: comes when you are really pushing yourself. And this is 292 00:21:12,720 --> 00:21:16,680 Speaker 1: especially true for those of you who are competing in anything, 293 00:21:19,680 --> 00:21:24,200 Speaker 1: because what happens people, let me just use as an example, 294 00:21:24,280 --> 00:21:28,840 Speaker 1: triathlon running. Whatever you train with your music all the time, 295 00:21:28,880 --> 00:21:31,560 Speaker 1: you train with your TV, whatever it is, whatever way 296 00:21:31,600 --> 00:21:35,400 Speaker 1: you disassociate, then you have your competition. What happens you're 297 00:21:35,400 --> 00:21:39,040 Speaker 1: all alone with your thoughts, and that's where people lose, 298 00:21:39,280 --> 00:21:42,600 Speaker 1: slow down, and where I am going to be that 299 00:21:42,680 --> 00:21:48,720 Speaker 1: much better because I have trained the mental side and 300 00:21:48,800 --> 00:21:52,920 Speaker 1: the extreme is incredible. Iron Man people freak out oftentimes 301 00:21:52,960 --> 00:21:55,760 Speaker 1: and there's some marathons things like that as well, when 302 00:21:55,760 --> 00:21:58,160 Speaker 1: they find out that they can't use music, can't use 303 00:21:58,359 --> 00:22:00,840 Speaker 1: you can't listen to music during an iron Man biking running. 304 00:22:01,960 --> 00:22:04,760 Speaker 1: I've seen people do it. It's illegal and get disqualified, 305 00:22:06,320 --> 00:22:08,560 Speaker 1: but they haven't trained without it. It is a crutch. 306 00:22:09,400 --> 00:22:12,200 Speaker 1: They have not learned to be alone with their thoughts, 307 00:22:12,359 --> 00:22:16,000 Speaker 1: especially when they're what uncomfortable? How do you control that? 308 00:22:17,359 --> 00:22:20,159 Speaker 1: How do you deal with those thoughts when you have 309 00:22:20,280 --> 00:22:24,320 Speaker 1: to associate with them when you have to live with them. 310 00:22:24,600 --> 00:22:29,080 Speaker 1: One of my favorite parts of competing, it's the mental side. 311 00:22:31,119 --> 00:22:36,760 Speaker 1: It's that mental toughness. So when you learn to associate, 312 00:22:36,760 --> 00:22:40,560 Speaker 1: when you leave the technology behind during your workouts, whatever 313 00:22:40,600 --> 00:22:46,520 Speaker 1: it is, that's when you build mental toughness. And it's 314 00:22:46,520 --> 00:22:50,160 Speaker 1: a gift to be able to give to yourself because 315 00:22:50,200 --> 00:22:57,040 Speaker 1: it applies to so many things outside of exercise. It 316 00:22:57,160 --> 00:23:02,520 Speaker 1: was just quick aside. I was getting my food at 317 00:23:02,520 --> 00:23:05,400 Speaker 1: my little health food store that I love, my new one, 318 00:23:05,960 --> 00:23:09,480 Speaker 1: my juices and salad. There's a person on the phone 319 00:23:09,480 --> 00:23:16,159 Speaker 1: the entire time, not only rude, but an adult. Like 320 00:23:16,880 --> 00:23:21,840 Speaker 1: we're two connected, and people are uncomfortable when they're alone 321 00:23:21,880 --> 00:23:25,640 Speaker 1: with their thoughts. Just in the normal activities of daily living, 322 00:23:25,720 --> 00:23:28,800 Speaker 1: much less when you're expending energy and pushing yourself. So 323 00:23:29,040 --> 00:23:34,320 Speaker 1: it's an incredible time to build mental toughness and unique 324 00:23:34,400 --> 00:23:38,120 Speaker 1: type of self efficacy. All right, Number three again totally 325 00:23:38,160 --> 00:23:42,399 Speaker 1: tied in. But this is meditation. It's moving meditation. Whatever 326 00:23:42,440 --> 00:23:51,240 Speaker 1: you're doing, yoga, pilates, walking, swimming, it's your meditation time. 327 00:23:51,320 --> 00:23:54,720 Speaker 1: I'm someone who knows the value of meditation, but to sit, 328 00:23:55,359 --> 00:23:58,960 Speaker 1: you know, cross legged for twenty minutes, it's really hard 329 00:23:59,000 --> 00:24:02,879 Speaker 1: for me. Five minutes really hard for me. Doing yoga 330 00:24:03,320 --> 00:24:07,600 Speaker 1: really hard for me. So I know I need it 331 00:24:08,480 --> 00:24:14,280 Speaker 1: and I still work on that type. But it's moving meditation, 332 00:24:14,359 --> 00:24:19,800 Speaker 1: my runs, my bike rides, an amazing sunrise bike ride 333 00:24:19,840 --> 00:24:24,880 Speaker 1: this morning, two hours, two plus hours alone with the thoughts, 334 00:24:25,480 --> 00:24:31,520 Speaker 1: moving meditation, and when you connect the thoughts the meditation 335 00:24:31,720 --> 00:24:38,560 Speaker 1: with the exercise super powerful. So it's great for the 336 00:24:38,680 --> 00:24:41,800 Speaker 1: mind and the body. And then when you put the 337 00:24:41,840 --> 00:24:46,400 Speaker 1: two together, it's that much more powerful. It's that much 338 00:24:46,400 --> 00:24:56,360 Speaker 1: more effective. Alright, Three more Number four problem solving. You're exercising, 339 00:24:57,680 --> 00:25:01,760 Speaker 1: you're associating your with into your thoughts, you're listening to 340 00:25:01,760 --> 00:25:05,400 Speaker 1: your body, but you're also letting the thoughts come in 341 00:25:06,359 --> 00:25:11,240 Speaker 1: and working on the problems, the things you need to 342 00:25:11,280 --> 00:25:14,119 Speaker 1: think about that you never have time for, right because 343 00:25:14,119 --> 00:25:21,280 Speaker 1: you're always connected and so I know personally runs, walks, 344 00:25:21,680 --> 00:25:28,800 Speaker 1: even walks with the dog, the dogs problems solved, working 345 00:25:28,840 --> 00:25:33,160 Speaker 1: on them, being alone with the thoughts. And that leads 346 00:25:33,200 --> 00:25:36,320 Speaker 1: to number five. So not only you're working on the problems, 347 00:25:36,359 --> 00:25:40,080 Speaker 1: you're being creative. You're allowing the creative juices to flow. 348 00:25:41,320 --> 00:25:46,399 Speaker 1: My ideas for new books and just concepts and fitness 349 00:25:46,440 --> 00:25:54,720 Speaker 1: and exercise, and podcast ideas come during that associative aspect 350 00:25:54,800 --> 00:26:00,000 Speaker 1: of exercise and when the serotonin to feel good horn 351 00:26:00,040 --> 00:26:02,439 Speaker 1: moans are kicking in. People and those of you who 352 00:26:02,640 --> 00:26:08,440 Speaker 1: have experienced this and know this, you know this. There's 353 00:26:08,440 --> 00:26:12,919 Speaker 1: something magical about that. So not only problem solving, but 354 00:26:13,119 --> 00:26:24,199 Speaker 1: creativity comes during association and exercise. And finally, it's what 355 00:26:24,280 --> 00:26:29,359 Speaker 1: I alluded to spoke about right at the beginning. Second level. Yes, 356 00:26:30,280 --> 00:26:34,520 Speaker 1: but this is a second level thing that much easier 357 00:26:34,520 --> 00:26:37,280 Speaker 1: to do and much easier to focus on than all 358 00:26:37,320 --> 00:26:40,040 Speaker 1: of the other second level stuff I spoke about in 359 00:26:40,040 --> 00:26:47,360 Speaker 1: that podcast. It's really good for mental variation. We need 360 00:26:47,480 --> 00:26:53,399 Speaker 1: variation in everything. And I did this yesterday. I have 361 00:26:53,560 --> 00:26:58,680 Speaker 1: been exercising, running, doing everything for decades, as I often say, 362 00:26:59,000 --> 00:27:02,200 Speaker 1: and you know, the runs end up at the same 363 00:27:02,240 --> 00:27:04,399 Speaker 1: place back at home, and you try to take different 364 00:27:04,480 --> 00:27:07,359 Speaker 1: routes whenever possible. But I needed something different. I needed 365 00:27:07,359 --> 00:27:09,919 Speaker 1: to get a run in yesterday, and I was like, 366 00:27:09,960 --> 00:27:15,800 Speaker 1: I need something different. My my, You know, music libraries, 367 00:27:15,920 --> 00:27:21,040 Speaker 1: thousands thousands of songs, thousands and thousands from the years 368 00:27:21,040 --> 00:27:25,280 Speaker 1: of teaching group fitness, every type of class imaginable, and 369 00:27:25,320 --> 00:27:29,080 Speaker 1: I know all these songs. I'm bored with them. I've 370 00:27:29,119 --> 00:27:30,879 Speaker 1: often thought it would be great if we could just trade, 371 00:27:30,960 --> 00:27:33,320 Speaker 1: like I could listen to your playlist and you could 372 00:27:33,320 --> 00:27:37,359 Speaker 1: listen to mine. I we need variation, but to vary 373 00:27:37,520 --> 00:27:40,440 Speaker 1: my run. Yesterday, wife and I had to go visit 374 00:27:40,480 --> 00:27:44,240 Speaker 1: one of my brothers who lives not too far away, 375 00:27:44,680 --> 00:27:47,960 Speaker 1: and so what did I do. I we drove there 376 00:27:47,960 --> 00:27:49,760 Speaker 1: together and I said, you know what, you take the 377 00:27:49,800 --> 00:27:53,040 Speaker 1: car home. I'm going to run home. It's about six miles. 378 00:27:53,560 --> 00:27:55,359 Speaker 1: And not only was it a point to point a 379 00:27:55,440 --> 00:27:58,639 Speaker 1: route I had never run before and that was so 380 00:27:58,760 --> 00:28:06,040 Speaker 1: mentally perfect, but I left my phone, which is a 381 00:28:06,080 --> 00:28:08,119 Speaker 1: little scary because you're like, what if something happens, I 382 00:28:08,160 --> 00:28:11,040 Speaker 1: get it. I didn't care. Guess what. We did it 383 00:28:11,080 --> 00:28:16,240 Speaker 1: for decades without it, and so no music, no phone, 384 00:28:16,960 --> 00:28:22,600 Speaker 1: just my thoughts, totally different run, and it was awesome. 385 00:28:23,640 --> 00:28:27,480 Speaker 1: So we need that variation in everything. We need to 386 00:28:27,640 --> 00:28:33,240 Speaker 1: vary our healthy foods for true health, we need to 387 00:28:33,359 --> 00:28:38,160 Speaker 1: vary our exercise for true overall health, and we need 388 00:28:38,200 --> 00:28:46,360 Speaker 1: to vary our mental states for true mental strength. You know, 389 00:28:46,480 --> 00:28:48,880 Speaker 1: when I ran across the Grand Canyon back, this was 390 00:28:48,920 --> 00:28:54,520 Speaker 1: shocking to even me. I had headphones with me. I 391 00:28:54,760 --> 00:28:59,640 Speaker 1: never went to them. I never went to them, and 392 00:28:59,720 --> 00:29:02,200 Speaker 1: that surprised the heck out of me because when it 393 00:29:02,240 --> 00:29:07,920 Speaker 1: got challenging, which was pretty soon in that hardest thing 394 00:29:07,960 --> 00:29:10,480 Speaker 1: I've pretty much ever done up there, at least there 395 00:29:10,520 --> 00:29:13,280 Speaker 1: are things are relative. But I never went to music, 396 00:29:14,560 --> 00:29:19,240 Speaker 1: and it was because I wanted to be in the moment. 397 00:29:20,640 --> 00:29:24,240 Speaker 1: And that's what this all comes down to, people, is 398 00:29:24,280 --> 00:29:29,120 Speaker 1: the greatest thing you learn from doing things like running 399 00:29:29,120 --> 00:29:32,840 Speaker 1: across the Grand Canyon and back, challenging yourself going longer 400 00:29:32,880 --> 00:29:37,040 Speaker 1: distances is learning to be in the moment. I will 401 00:29:37,080 --> 00:29:39,520 Speaker 1: bring this up over and over and over again. Not 402 00:29:39,760 --> 00:29:45,080 Speaker 1: thinking about the past, not thinking one mile a half 403 00:29:45,160 --> 00:29:51,200 Speaker 1: mile ahead. You are just monitoring what you feel at 404 00:29:51,240 --> 00:29:57,760 Speaker 1: that moment. And the crazy thing is you realize that 405 00:29:57,840 --> 00:30:00,760 Speaker 1: even when, because it's not no matter of if, but 406 00:30:00,840 --> 00:30:08,120 Speaker 1: when you feel lousy you have pain discomfort, that it 407 00:30:08,160 --> 00:30:12,720 Speaker 1: will pass. And that's shocking to learn. You go that 408 00:30:12,880 --> 00:30:17,280 Speaker 1: can't possibly feel better when I'm doing something where I'm 409 00:30:17,400 --> 00:30:21,400 Speaker 1: an hour in and I have hours more because I 410 00:30:21,400 --> 00:30:23,280 Speaker 1: feel lousy, now, there's no way I'm just going to 411 00:30:23,320 --> 00:30:26,480 Speaker 1: feel worse and worse and worse. And that goes for 412 00:30:26,720 --> 00:30:32,200 Speaker 1: sporting events, athletic endeavors and life. And so you want 413 00:30:32,200 --> 00:30:34,480 Speaker 1: to learn to be with your thoughts. You want to 414 00:30:34,560 --> 00:30:37,960 Speaker 1: learn to control them, you want to learn to let 415 00:30:38,000 --> 00:30:43,520 Speaker 1: them in from problem solving to creativity, but not every workout. 416 00:30:44,600 --> 00:30:47,920 Speaker 1: I still love my music and I still love watching 417 00:30:48,000 --> 00:30:51,000 Speaker 1: some TV when I'm doing longer indoor bike rides and 418 00:30:51,040 --> 00:30:53,960 Speaker 1: things like that. So I just encourage you because so 419 00:30:54,000 --> 00:30:58,640 Speaker 1: many people have never have literally never done it. Go 420 00:30:58,760 --> 00:31:02,440 Speaker 1: for a walk with nothing, be alone with your thoughts, 421 00:31:02,440 --> 00:31:08,320 Speaker 1: see what happens. Rotate, put that variation into your exercise routine, 422 00:31:09,800 --> 00:31:12,720 Speaker 1: and you will take it to the next level. All right, 423 00:31:16,000 --> 00:31:21,160 Speaker 1: association versus disassociation, sports psychology stuff. I can't tell you 424 00:31:21,160 --> 00:31:24,440 Speaker 1: how much I love it. I actually do just about 425 00:31:24,440 --> 00:31:28,000 Speaker 1: every podcast. Thank you so much for listening. And you 426 00:31:28,040 --> 00:31:31,920 Speaker 1: know what, I just saw a happened yesterday. Who someone 427 00:31:32,160 --> 00:31:34,600 Speaker 1: rated this podcast as one of the top It was 428 00:31:34,720 --> 00:31:38,479 Speaker 1: the there thing. It was fifteen podcast to motivate you, 429 00:31:38,560 --> 00:31:41,760 Speaker 1: and this was number one. So thank you to everyone 430 00:31:42,240 --> 00:31:44,880 Speaker 1: who listens. Thank you to those of you who reach out. 431 00:31:44,920 --> 00:31:46,560 Speaker 1: I love to hear from you, and you can do 432 00:31:46,640 --> 00:31:50,960 Speaker 1: that through Twitter and Instagram at Tom h Fit Tom 433 00:31:51,040 --> 00:31:54,160 Speaker 1: h Fit Instagram and Twitter. Go to Fitness disrupted dot com. 434 00:31:54,240 --> 00:31:57,760 Speaker 1: Email me so much content, so many great guests lined up, 435 00:31:58,120 --> 00:32:03,160 Speaker 1: and all to hell. You makes sense of this insanity 436 00:32:04,560 --> 00:32:09,239 Speaker 1: because I want you to maximize your time, maximize your 437 00:32:10,080 --> 00:32:13,920 Speaker 1: monetary investment so you can live your best life. They 438 00:32:13,920 --> 00:32:17,920 Speaker 1: will not allow people to do the opposite, to allow 439 00:32:18,000 --> 00:32:20,120 Speaker 1: you to waste your money and your time and stuff 440 00:32:20,160 --> 00:32:25,680 Speaker 1: that doesn't work at best or it's harmful not worst. 441 00:32:26,320 --> 00:32:29,640 Speaker 1: All right, rate the show if you have not subscribed, 442 00:32:29,960 --> 00:32:32,920 Speaker 1: did I say that already? And tell your friends? All right? 443 00:32:33,080 --> 00:32:36,720 Speaker 1: Because I absolutely love what I do and my goal 444 00:32:37,040 --> 00:32:39,680 Speaker 1: is to help you have your best life, not only 445 00:32:39,880 --> 00:32:45,040 Speaker 1: length but quality. I am Tom Holland. This is Fitness Disrupted, 446 00:32:45,480 --> 00:32:52,160 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 447 00:32:52,320 --> 00:32:55,880 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 448 00:32:55,880 --> 00:32:59,239 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 449 00:32:59,280 --> 00:33:00,719 Speaker 1: listen to your rite shows.