1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:13,240 --> 00:00:18,319 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:19,200 --> 00:00:24,880 Speaker 1: back when I was a trainer training all different abilities, men, women, 4 00:00:25,079 --> 00:00:31,440 Speaker 1: all different ages, women in general, and mother's specifically, would 5 00:00:31,560 --> 00:00:36,680 Speaker 1: often talk about guilt, guilt when they would come to 6 00:00:36,720 --> 00:00:44,120 Speaker 1: see me, Guilt for taking the time to exercise, exercise, guilt. 7 00:00:45,320 --> 00:00:49,280 Speaker 1: And it wasn't just the women and the mothers, but 8 00:00:49,320 --> 00:00:53,559 Speaker 1: that was a big part of the people who would 9 00:00:53,600 --> 00:00:58,520 Speaker 1: talk about it outwardly. But then just yesterday there was 10 00:00:58,520 --> 00:01:01,680 Speaker 1: a comment on a Facebook live I was doing that 11 00:01:01,720 --> 00:01:04,560 Speaker 1: said I have to do this show and this is 12 00:01:04,600 --> 00:01:07,000 Speaker 1: a guy and his quote was this, we're talking about 13 00:01:07,040 --> 00:01:09,600 Speaker 1: exercise and shorter workouts and working out you know, at 14 00:01:09,640 --> 00:01:11,200 Speaker 1: home and the gym and all those kind of things. 15 00:01:11,640 --> 00:01:15,360 Speaker 1: And here's two sentences of what he wrote. My workouts 16 00:01:15,480 --> 00:01:19,680 Speaker 1: vary from fifteen to sixty minutes, depending on my schedule 17 00:01:20,040 --> 00:01:23,640 Speaker 1: or if I can be distracted. Usually I feel guilty 18 00:01:24,160 --> 00:01:27,880 Speaker 1: like I've got other things to do. So that is 19 00:01:27,920 --> 00:01:31,360 Speaker 1: the topic of today's show, and it is so important. 20 00:01:32,040 --> 00:01:36,920 Speaker 1: It is so important. So yes, women generally express it 21 00:01:37,000 --> 00:01:42,200 Speaker 1: more and mothers again because they're taking time away from 22 00:01:42,240 --> 00:01:47,440 Speaker 1: their kids. And this is such a powerful example of 23 00:01:47,480 --> 00:01:52,160 Speaker 1: how backwards the approach to exercises. And I am not 24 00:01:52,200 --> 00:01:54,600 Speaker 1: blaming the women. I am not blaming the men. I'm 25 00:01:54,640 --> 00:02:00,560 Speaker 1: not blaming your feelings of guilt. But this is a 26 00:02:00,920 --> 00:02:08,200 Speaker 1: stark reminder of how backwards the approach to exercises and 27 00:02:08,240 --> 00:02:11,840 Speaker 1: what you've been sold and what you've been told that 28 00:02:11,919 --> 00:02:17,280 Speaker 1: it's all about weight loss, that it's all selfish, that 29 00:02:17,400 --> 00:02:20,800 Speaker 1: when you work out it's for vanity, like that's where 30 00:02:20,800 --> 00:02:25,320 Speaker 1: the guilt comes from. And in the show, I am 31 00:02:25,360 --> 00:02:35,000 Speaker 1: going to express extremely strongly how that is completely backwards, 32 00:02:36,680 --> 00:02:39,760 Speaker 1: and I'm gonna flip it. I don't like the term guilty, 33 00:02:39,880 --> 00:02:44,200 Speaker 1: but you could actually flip it and say you should 34 00:02:44,360 --> 00:02:52,280 Speaker 1: feel guilty for not exercising, for not exercising. That is 35 00:02:52,520 --> 00:02:57,160 Speaker 1: how backwards the belief of the benefits of exercise are. 36 00:02:57,960 --> 00:03:04,679 Speaker 1: What you've been marketed from so many different exercise companies, 37 00:03:05,680 --> 00:03:09,560 Speaker 1: and the articles you've read and the information you've been given. 38 00:03:10,960 --> 00:03:16,960 Speaker 1: Because that guilt is not unfounded. I'm agreeing that I understand, 39 00:03:19,160 --> 00:03:22,760 Speaker 1: but I would explain to those women, those mothers, all 40 00:03:22,800 --> 00:03:26,520 Speaker 1: the things that I'm going to explain to you during 41 00:03:26,520 --> 00:03:34,560 Speaker 1: the show, and truly we should feel guilty for not 42 00:03:35,960 --> 00:03:40,000 Speaker 1: especially if we are parents, especially if we have kids 43 00:03:41,360 --> 00:03:45,880 Speaker 1: that we're not exercising. Although I'm just flipping it to 44 00:03:46,800 --> 00:03:50,680 Speaker 1: make it easy, I don't want that term guilt. But 45 00:03:51,480 --> 00:03:55,320 Speaker 1: when when I explained the reasons why, you kind of 46 00:03:55,480 --> 00:03:57,880 Speaker 1: go oh, I do feel a little guilty for not 47 00:03:58,000 --> 00:04:02,200 Speaker 1: doing it for these reasons. So quick break and when 48 00:04:02,200 --> 00:04:05,160 Speaker 1: we come back, I'm going to give you the reasons 49 00:04:05,240 --> 00:04:08,680 Speaker 1: why it is not only not selfish and you shouldn't 50 00:04:08,680 --> 00:04:15,200 Speaker 1: feel guilty, the reasons it is absolutely essential if you're 51 00:04:15,240 --> 00:04:19,680 Speaker 1: a parent, and even if you're not, because there are 52 00:04:19,680 --> 00:04:21,800 Speaker 1: many people by the way, who I get it, feel 53 00:04:21,800 --> 00:04:25,440 Speaker 1: guilty who don't have who aren't married, who don't have 54 00:04:25,480 --> 00:04:27,440 Speaker 1: a significant other, who don't have kids, but they think 55 00:04:27,480 --> 00:04:29,960 Speaker 1: they should be working more. Just like this guy. I've 56 00:04:29,960 --> 00:04:32,680 Speaker 1: got other things to do, so many other things I 57 00:04:32,680 --> 00:04:35,280 Speaker 1: could be doing other than exercise. When we come back, 58 00:04:35,320 --> 00:04:38,040 Speaker 1: I'm going to tell you why the guilt is over. 59 00:04:38,279 --> 00:04:52,840 Speaker 1: We'll be right back so again talking about exercise and guilt. 60 00:04:53,520 --> 00:04:56,000 Speaker 1: And this is a topic that I have dealt with 61 00:04:56,080 --> 00:05:01,560 Speaker 1: for decades and it shows a as I started the 62 00:05:01,560 --> 00:05:06,480 Speaker 1: show by saying, just the completely backwards approach that we've 63 00:05:06,520 --> 00:05:10,440 Speaker 1: been sold. You've been sold on the value of exercise 64 00:05:10,560 --> 00:05:14,200 Speaker 1: and why you're doing it. Because for something to be 65 00:05:15,240 --> 00:05:19,640 Speaker 1: to make you feel guilty, it by definition has to 66 00:05:19,680 --> 00:05:23,480 Speaker 1: be selfish because it's it's taking time away from things 67 00:05:23,560 --> 00:05:26,279 Speaker 1: you could be doing, spending time with your children and working. 68 00:05:27,320 --> 00:05:32,159 Speaker 1: So let's just go through the reasons why that is 69 00:05:32,160 --> 00:05:35,200 Speaker 1: not only not true, it's the completely opposite of the 70 00:05:35,240 --> 00:05:42,240 Speaker 1: way you should approach exercise. You're completely missing the value 71 00:05:42,320 --> 00:05:46,520 Speaker 1: the benefits that we get. And part of this is 72 00:05:46,560 --> 00:05:49,720 Speaker 1: so interesting listening to a doctor speak the other day, 73 00:05:49,800 --> 00:05:53,240 Speaker 1: highly regarded and and I highly regard him and hope 74 00:05:53,240 --> 00:05:54,960 Speaker 1: to have him on the show soon. But he was 75 00:05:55,000 --> 00:06:01,160 Speaker 1: talking about how, again evolutionary biology and the stress response 76 00:06:02,080 --> 00:06:04,960 Speaker 1: we were programmed over the years. The fight or flight 77 00:06:05,040 --> 00:06:08,640 Speaker 1: syndrome is instantaneous, right, It's you're getting chased and you 78 00:06:08,680 --> 00:06:11,520 Speaker 1: need to respond right away. So we don't. We are 79 00:06:11,640 --> 00:06:16,600 Speaker 1: not hardwired. We did not evolve to worry about diabetes, 80 00:06:16,880 --> 00:06:20,799 Speaker 1: to worry about cardiovascular disease. We were wired to worry 81 00:06:20,800 --> 00:06:25,200 Speaker 1: about right now. And that is a huge problem, and 82 00:06:25,279 --> 00:06:30,000 Speaker 1: it goes to the feeling of guilt and exercise. We're 83 00:06:30,040 --> 00:06:34,159 Speaker 1: no longer running away from the tiger. But a stroke, 84 00:06:34,800 --> 00:06:40,560 Speaker 1: cardiovascular disease, depression, all of these things are really bad 85 00:06:40,600 --> 00:06:44,760 Speaker 1: for our health, and it takes time to really do 86 00:06:45,200 --> 00:06:48,240 Speaker 1: a number on our health and wellness. So I did 87 00:06:48,240 --> 00:06:50,880 Speaker 1: a show that if you didn't listen to ties right 88 00:06:50,880 --> 00:06:54,200 Speaker 1: into what I'm talking about today, it's eight ways to 89 00:06:54,279 --> 00:06:59,680 Speaker 1: measure success other than the scale. So the guilt comes 90 00:06:59,680 --> 00:07:01,800 Speaker 1: from the anity. Oh, this is just about me. I'm 91 00:07:01,880 --> 00:07:06,559 Speaker 1: exercising to lose weight to look better. Uh, there are 92 00:07:06,680 --> 00:07:10,080 Speaker 1: so many other reasons that are so much more important 93 00:07:10,400 --> 00:07:14,040 Speaker 1: than those now. Of course, if vanity is your reason 94 00:07:14,080 --> 00:07:19,640 Speaker 1: for exercising, that's fine. As I've said so many times before, 95 00:07:20,040 --> 00:07:23,360 Speaker 1: look better, feel better, live longer, does not matter. The 96 00:07:23,400 --> 00:07:27,000 Speaker 1: primary reason you exercise feel better, Well, you're gonna look better, 97 00:07:27,080 --> 00:07:29,920 Speaker 1: live longer. You want to live longer. You're gonna feel better, 98 00:07:30,000 --> 00:07:33,320 Speaker 1: look better, so it doesn't matter. But those other two 99 00:07:35,080 --> 00:07:39,440 Speaker 1: feel better, live longer, that is we're gonna talk about, 100 00:07:39,800 --> 00:07:43,600 Speaker 1: because that's really kind of important, especially if you have kids. 101 00:07:45,360 --> 00:07:49,040 Speaker 1: Especially if you have kids. So a few of the 102 00:07:49,040 --> 00:07:51,480 Speaker 1: ways during that episode that I talked about ways to 103 00:07:51,560 --> 00:07:56,120 Speaker 1: gauge to measure the success of your fitness exercise program 104 00:07:56,160 --> 00:08:01,600 Speaker 1: other than the scales, your blood pressure okay, you're resting, 105 00:08:01,680 --> 00:08:05,960 Speaker 1: heart rate, and a third one of the eight whether 106 00:08:06,040 --> 00:08:11,560 Speaker 1: or not you're on medications. Medications that can be controlled 107 00:08:11,560 --> 00:08:17,960 Speaker 1: through lifestyle factors exercise and healthy eating. And what's really 108 00:08:18,200 --> 00:08:23,480 Speaker 1: interesting and depressing for me is there's a person who 109 00:08:23,520 --> 00:08:26,320 Speaker 1: listens to this podcast. She's a great person that I 110 00:08:26,320 --> 00:08:29,560 Speaker 1: have met through fitness, and she loves listening to the show. 111 00:08:29,640 --> 00:08:32,560 Speaker 1: And she said to me that she listened to that 112 00:08:32,600 --> 00:08:35,599 Speaker 1: podcast and then she was on a weight loss forum 113 00:08:35,679 --> 00:08:38,040 Speaker 1: for people over women over fifty I believe it was, 114 00:08:38,440 --> 00:08:40,040 Speaker 1: and when she brought this up. She brought it up, 115 00:08:40,080 --> 00:08:43,080 Speaker 1: she said, hey, I know guy fitness. Guy's got a 116 00:08:43,120 --> 00:08:47,079 Speaker 1: podcast and he talks about other ways that we could 117 00:08:47,240 --> 00:08:49,959 Speaker 1: look at success of our fitness program other than the scale. 118 00:08:50,480 --> 00:08:53,840 Speaker 1: And she said she was almost ridiculed by some of 119 00:08:53,840 --> 00:08:57,840 Speaker 1: the people. And I said to her, I get it 120 00:08:57,840 --> 00:09:01,800 Speaker 1: depresses me to no end. But they that's that's what 121 00:09:01,840 --> 00:09:05,920 Speaker 1: they've been sold, that's all they value. And again, you 122 00:09:05,920 --> 00:09:08,880 Speaker 1: can be skinny unfit. There are so many people who 123 00:09:08,960 --> 00:09:14,520 Speaker 1: die of cardiovascular disease and stroke who aren't necessarily overweight. 124 00:09:15,120 --> 00:09:21,160 Speaker 1: Obviously the two are connected, but just being skinny does 125 00:09:21,320 --> 00:09:25,920 Speaker 1: not mean you're healthy. So that was I opening, but 126 00:09:26,120 --> 00:09:30,640 Speaker 1: not for her right because she has listened enough to 127 00:09:30,720 --> 00:09:36,960 Speaker 1: realize what I'm talking about here, and far too often 128 00:09:37,080 --> 00:09:41,680 Speaker 1: in exercise, the value is neck down, neck down, And 129 00:09:41,720 --> 00:09:45,480 Speaker 1: I did another podcast Exercise and Depression. We focus on 130 00:09:45,520 --> 00:09:48,720 Speaker 1: the neck down, and that's important when we talk about 131 00:09:48,760 --> 00:09:51,600 Speaker 1: blood pressure and resting, heart rate and medications and things 132 00:09:51,640 --> 00:09:54,199 Speaker 1: like that. Not just the weight, and we do want 133 00:09:54,200 --> 00:09:59,320 Speaker 1: to be a healthy weight, but neck up for parents, 134 00:10:00,120 --> 00:10:04,480 Speaker 1: for everyone, but especially parents, those ones who are feeling 135 00:10:04,559 --> 00:10:10,680 Speaker 1: extra guilty for exercising, or for the the husband, the dad, 136 00:10:10,840 --> 00:10:14,160 Speaker 1: or the wife. Maybe she's working, whoever is working, Dad's 137 00:10:14,200 --> 00:10:16,439 Speaker 1: gonna be taking care of the kids, whatever, that person 138 00:10:16,480 --> 00:10:22,720 Speaker 1: who is working six hours a week. Listen, If you 139 00:10:23,760 --> 00:10:27,120 Speaker 1: don't live your longest life, your best life, because you 140 00:10:27,160 --> 00:10:29,520 Speaker 1: don't pay attention to what I'm talking about and the 141 00:10:29,640 --> 00:10:35,240 Speaker 1: value of exercise, then what does it matter. Doesn't matter 142 00:10:35,280 --> 00:10:38,320 Speaker 1: how much money you have. We all know these people, 143 00:10:38,320 --> 00:10:40,840 Speaker 1: and I trained many of them over the years who 144 00:10:40,960 --> 00:10:47,440 Speaker 1: just focused on or too much on the work. And 145 00:10:47,559 --> 00:10:51,480 Speaker 1: that will catch up. So you can make a lot 146 00:10:51,520 --> 00:10:53,480 Speaker 1: of money, you can collect a lot of things, but 147 00:10:53,520 --> 00:10:56,360 Speaker 1: if you're not around to enjoy them? What does it matter? Right? 148 00:10:56,400 --> 00:11:01,760 Speaker 1: So it's not just neck down? So oh when we 149 00:11:01,800 --> 00:11:04,600 Speaker 1: talk about exercise and guilt, let's flip it. So what 150 00:11:04,640 --> 00:11:10,560 Speaker 1: I would say is, it's not just about the vanity, 151 00:11:10,600 --> 00:11:14,360 Speaker 1: it's not just about being a healthy weight. It's about 152 00:11:15,600 --> 00:11:19,400 Speaker 1: being a better parent. Because, as I've done on so 153 00:11:19,480 --> 00:11:22,520 Speaker 1: many other podcasts, it is the neck up as well. 154 00:11:23,720 --> 00:11:27,080 Speaker 1: So you are going to be less stressed? Is that 155 00:11:27,280 --> 00:11:31,320 Speaker 1: not important? As a parent and as someone who again 156 00:11:31,400 --> 00:11:34,680 Speaker 1: doesn't have kids or significant other, but is working really 157 00:11:34,679 --> 00:11:37,319 Speaker 1: hard and has stress and other areas of their life. 158 00:11:38,240 --> 00:11:47,240 Speaker 1: Stress Reduction, Depression Depression did a whole podcast on exercise 159 00:11:47,240 --> 00:11:49,720 Speaker 1: and depression. Let me give you one of the studies 160 00:11:50,480 --> 00:11:55,880 Speaker 1: that I used in that podcast, January two Assessment of 161 00:11:55,920 --> 00:12:01,360 Speaker 1: bidirectional relationships between physical activity and depression of adults, and 162 00:12:01,400 --> 00:12:07,079 Speaker 1: this was Jamma Psychiatry, over six hundred thousand adult participants. 163 00:12:07,400 --> 00:12:09,960 Speaker 1: And the question was does physical activity have a potential 164 00:12:10,000 --> 00:12:14,800 Speaker 1: causal role in reducing risk for depression? Answers, Yes, higher 165 00:12:14,880 --> 00:12:18,000 Speaker 1: levels of physical activity we're linked to reduced odds for 166 00:12:18,080 --> 00:12:23,080 Speaker 1: major depression. We kind of know that. So if you 167 00:12:23,120 --> 00:12:27,200 Speaker 1: are a parent and you are stressed, you exercise for sanity, 168 00:12:27,240 --> 00:12:30,320 Speaker 1: as I say, not necessarily vanity, or at least not 169 00:12:30,400 --> 00:12:35,600 Speaker 1: your first reason. And I'm gonna constantly go back to 170 00:12:35,640 --> 00:12:40,160 Speaker 1: those three things. Look better, feel better, live longer. You 171 00:12:40,240 --> 00:12:44,439 Speaker 1: get all three. But if you don't live longer, if 172 00:12:44,440 --> 00:12:46,760 Speaker 1: you die, or what go do you do your kids? 173 00:12:47,640 --> 00:12:50,920 Speaker 1: Or or what good is your life if you don't 174 00:12:51,000 --> 00:12:56,720 Speaker 1: have you know, significant others, it doesn't matter. You don't 175 00:12:56,720 --> 00:12:58,360 Speaker 1: want to die at fifty two of a stroke. You 176 00:12:58,360 --> 00:13:00,360 Speaker 1: don't want to die at fifty five. So we have 177 00:13:00,480 --> 00:13:07,480 Speaker 1: to stop thinking that that exercise is selfish. It is 178 00:13:07,520 --> 00:13:11,720 Speaker 1: so you can live longer. It is so you can 179 00:13:11,800 --> 00:13:15,480 Speaker 1: be happier. It is so you can be a better person, 180 00:13:16,800 --> 00:13:24,160 Speaker 1: less depressed, less anxious, less distressed in general. So you 181 00:13:24,200 --> 00:13:28,480 Speaker 1: can be happier, happier person. So when that mother would 182 00:13:28,520 --> 00:13:31,720 Speaker 1: come to me, I'd say, when you leave this session, 183 00:13:31,760 --> 00:13:33,679 Speaker 1: you are going to be a better mother as a result. 184 00:13:34,840 --> 00:13:39,160 Speaker 1: For the rest of the day, read the book Spark 185 00:13:39,520 --> 00:13:42,560 Speaker 1: if you want to start just learning about the most 186 00:13:42,600 --> 00:13:49,480 Speaker 1: powerful examples of what exercise does to the brain. Spark 187 00:13:50,240 --> 00:13:53,880 Speaker 1: neck up, not just neck down. So again, you're gonna 188 00:13:53,880 --> 00:13:56,920 Speaker 1: be a better parent, and you're gonna have a better 189 00:13:57,200 --> 00:14:00,000 Speaker 1: higher quality of life. So not only going to live 190 00:14:00,080 --> 00:14:03,800 Speaker 1: longer and be a better parent in the now and 191 00:14:03,800 --> 00:14:07,480 Speaker 1: a better person in the now, but those years are 192 00:14:07,480 --> 00:14:11,560 Speaker 1: going to be higher quality. The Fountain of Youth strength training. 193 00:14:12,880 --> 00:14:18,000 Speaker 1: You know, if you live to be fifty ninety with 194 00:14:18,080 --> 00:14:19,920 Speaker 1: your kids, do you want to enjoy those years? Do 195 00:14:19,960 --> 00:14:21,440 Speaker 1: you want to be functional? Do you want to be 196 00:14:21,520 --> 00:14:25,560 Speaker 1: running around with them? Or do you want to be 197 00:14:26,400 --> 00:14:30,640 Speaker 1: unable to do those things? So it's either a shorter 198 00:14:31,240 --> 00:14:34,720 Speaker 1: lifespan or a longer lifespan with a lower quality of life. 199 00:14:34,920 --> 00:14:37,600 Speaker 1: And this is that long term that I started talking about. 200 00:14:38,160 --> 00:14:41,800 Speaker 1: We're not worried about the tiger, but you gotta play 201 00:14:41,840 --> 00:14:45,400 Speaker 1: the long game here. And that's one part of the 202 00:14:45,440 --> 00:14:48,000 Speaker 1: guilt is we don't play the long game. You're only 203 00:14:48,000 --> 00:14:51,480 Speaker 1: thinking in the now. Oh well, I'm taking twenty minutes, 204 00:14:51,520 --> 00:14:54,600 Speaker 1: thirty minutes, an hour away from my kids. Trust me, 205 00:14:54,680 --> 00:14:57,400 Speaker 1: your kids will will be happy for the for the 206 00:14:57,480 --> 00:15:02,320 Speaker 1: most part, be because you will be less stressed, You 207 00:15:02,360 --> 00:15:07,360 Speaker 1: will be around longer, You will be more functional when 208 00:15:07,400 --> 00:15:10,680 Speaker 1: you are eighty because you did the work when you 209 00:15:10,720 --> 00:15:17,800 Speaker 1: were forty sixty years old. You know the guilt about 210 00:15:18,240 --> 00:15:23,320 Speaker 1: taking care of yourself. I mean it's it's it's truly 211 00:15:23,360 --> 00:15:27,160 Speaker 1: crazy right when you when you put it into this context, 212 00:15:28,600 --> 00:15:33,840 Speaker 1: selfish to want to be around and this actually, now 213 00:15:33,840 --> 00:15:36,960 Speaker 1: I'm not gonna open up a can of worms. This 214 00:15:37,040 --> 00:15:42,640 Speaker 1: goes to the Peloton show. I did. Why the backlash 215 00:15:42,680 --> 00:15:49,160 Speaker 1: about Peloton was so crazy. It's exactly what this show 216 00:15:49,240 --> 00:15:52,400 Speaker 1: is about. And the fact that that there were was 217 00:15:52,480 --> 00:15:58,480 Speaker 1: the backlash one supports what I'm saying right now that 218 00:15:58,560 --> 00:16:02,240 Speaker 1: you have got a completely back words that it is 219 00:16:02,280 --> 00:16:06,160 Speaker 1: not selfish for a husband or a wife to give 220 00:16:06,160 --> 00:16:09,200 Speaker 1: a piece of exercise equipment to their significant other because 221 00:16:09,240 --> 00:16:11,560 Speaker 1: they want them to be happier, because they want them 222 00:16:11,600 --> 00:16:13,840 Speaker 1: to be less depressed, because they don't want them to 223 00:16:13,840 --> 00:16:16,640 Speaker 1: be on medication, because they want them to live longer, 224 00:16:16,800 --> 00:16:19,920 Speaker 1: because they want those years to be better. Do you 225 00:16:20,040 --> 00:16:24,360 Speaker 1: get it? And I'm not chastising those of you who 226 00:16:24,400 --> 00:16:27,800 Speaker 1: feel guilty, because that's that's just making it worse. But 227 00:16:27,840 --> 00:16:31,240 Speaker 1: I want you to reframe it. You have to reframe it, 228 00:16:33,720 --> 00:16:36,000 Speaker 1: and I will spend the next fifty years of my 229 00:16:36,080 --> 00:16:40,960 Speaker 1: life helping people reframe it because it's insane when you 230 00:16:41,000 --> 00:16:44,120 Speaker 1: when you truly break it down the way I am 231 00:16:44,200 --> 00:16:48,800 Speaker 1: right now, quick break when we come back and to 232 00:16:48,880 --> 00:16:52,760 Speaker 1: pull it all together. But I hope that you are 233 00:16:52,800 --> 00:16:59,479 Speaker 1: starting to feel better about the time you allocate to exercising, 234 00:17:00,040 --> 00:17:05,320 Speaker 1: regardless of if you're a parent, for yourself, so for 235 00:17:05,600 --> 00:17:09,040 Speaker 1: to be a better friend, to be a better person. 236 00:17:10,320 --> 00:17:24,800 Speaker 1: We'll be right back talking about exercise and guilt. And 237 00:17:26,400 --> 00:17:30,159 Speaker 1: it can't express enough how the Peloton commercial and the 238 00:17:30,160 --> 00:17:34,800 Speaker 1: backlash that came from it is exactly what we're talking 239 00:17:34,840 --> 00:17:42,080 Speaker 1: about here, And that's what just blew my mind, because 240 00:17:42,200 --> 00:17:45,679 Speaker 1: just because your skinny doesn't mean you should exercise. So 241 00:17:45,760 --> 00:17:48,199 Speaker 1: you're done, Oh you hit your your target weight, Well, 242 00:17:48,200 --> 00:17:51,560 Speaker 1: you don't have to exercise. You don't need to. You 243 00:17:51,560 --> 00:17:54,480 Speaker 1: don't need to be less depressed or less stressed, or 244 00:17:54,920 --> 00:17:57,879 Speaker 1: strengthen your heart. Just because you're skinny doesn't mean you 245 00:17:57,920 --> 00:18:01,639 Speaker 1: have a strong heart. And Cardiova screed diseases the number 246 00:18:01,640 --> 00:18:05,280 Speaker 1: one cause of death in the United States. Hundred thousand 247 00:18:05,520 --> 00:18:08,880 Speaker 1: people a year, almost two thousand people a day die 248 00:18:08,880 --> 00:18:12,600 Speaker 1: of cardio vascar disease. Not all of those people are overweight. 249 00:18:13,800 --> 00:18:21,920 Speaker 1: There is a connection, obviously, but that backlash was an 250 00:18:21,920 --> 00:18:29,040 Speaker 1: extreme example of the absolute backwards approach and belief we 251 00:18:29,200 --> 00:18:36,560 Speaker 1: have about the benefits of exercise. It's about being healthy, 252 00:18:36,800 --> 00:18:42,040 Speaker 1: it's about living longer. So stop thinking in the now 253 00:18:42,800 --> 00:18:45,920 Speaker 1: and start thinking of the future. And that's not how 254 00:18:45,960 --> 00:18:48,119 Speaker 1: we were wired. That's not how we evolved. That is 255 00:18:48,160 --> 00:18:53,280 Speaker 1: a huge part of the problem. We eat because we 256 00:18:53,280 --> 00:18:57,640 Speaker 1: were wired that we may not have food, and now 257 00:18:57,680 --> 00:18:59,800 Speaker 1: food is so plentiful, But that's not how we were 258 00:19:00,280 --> 00:19:04,520 Speaker 1: that's not how we evolved. So we have to overcome 259 00:19:04,600 --> 00:19:08,840 Speaker 1: all those things. But one easy thing to overcome is 260 00:19:08,880 --> 00:19:13,080 Speaker 1: to start to realize what I'm talking about, all of 261 00:19:13,119 --> 00:19:17,399 Speaker 1: these benefits, to stop thinking that is a selfish endeavor 262 00:19:17,720 --> 00:19:20,439 Speaker 1: that is all about you. It is the opposite. And 263 00:19:20,480 --> 00:19:24,240 Speaker 1: I actually do ass as this show progresses. You know, 264 00:19:25,119 --> 00:19:29,200 Speaker 1: the guilt about not exercising, I'd rather you have that 265 00:19:30,720 --> 00:19:35,560 Speaker 1: rather not be guilty at all. But if we're parents 266 00:19:35,560 --> 00:19:38,440 Speaker 1: and we're sitting around and we're not trying to be 267 00:19:38,520 --> 00:19:41,040 Speaker 1: the best parents that we can be, do you think 268 00:19:41,080 --> 00:19:45,240 Speaker 1: just working that's what it's all about. So here's the 269 00:19:45,240 --> 00:19:49,680 Speaker 1: final reason. But and there are many more, by the way, 270 00:19:49,800 --> 00:19:51,640 Speaker 1: I'm not gonna do a ten hour show on this, though, 271 00:19:52,520 --> 00:19:56,240 Speaker 1: these are the ones that matter the most. And the 272 00:19:56,280 --> 00:20:02,199 Speaker 1: final one is being a positive role model. So I 273 00:20:02,280 --> 00:20:05,720 Speaker 1: know I'm focusing more on people who have kids, but 274 00:20:05,840 --> 00:20:10,159 Speaker 1: that's one of the primary feelings of guilt. But you 275 00:20:10,200 --> 00:20:14,399 Speaker 1: can feel guilty again for not working, not doing other things. 276 00:20:16,520 --> 00:20:20,399 Speaker 1: But if you have kids, you are a mother, you 277 00:20:20,400 --> 00:20:25,600 Speaker 1: are a father who is feeling guilty. Um, don't you 278 00:20:25,640 --> 00:20:28,440 Speaker 1: want your kids to look up to you? And who 279 00:20:28,440 --> 00:20:31,200 Speaker 1: do our kids emulate? Who do they want to be 280 00:20:31,280 --> 00:20:37,760 Speaker 1: the most like the parents? So your kids see you exercising, 281 00:20:38,119 --> 00:20:43,520 Speaker 1: they start to value exercise. So being a positive role model. 282 00:20:43,960 --> 00:20:48,880 Speaker 1: And I've talked about saw an ad campaign for Jim 283 00:20:49,080 --> 00:20:54,679 Speaker 1: said come here because your family isn't essentially God. That's great. Now, listen, 284 00:20:54,960 --> 00:20:57,040 Speaker 1: you want to get away every now and again, that's 285 00:20:57,080 --> 00:21:03,080 Speaker 1: fine and I understand. But yet another reason if we 286 00:21:03,119 --> 00:21:05,840 Speaker 1: want to go there to talk about exercising at home. 287 00:21:07,400 --> 00:21:10,720 Speaker 1: I say it frequently that you can do your twenty 288 00:21:10,760 --> 00:21:14,760 Speaker 1: minute workout, So if you're feeling guilty about exercising, bring 289 00:21:14,800 --> 00:21:17,840 Speaker 1: it all to the home workouts as well. Here but 290 00:21:17,920 --> 00:21:20,720 Speaker 1: this just makes sense. Okay, you can still go to 291 00:21:20,760 --> 00:21:22,080 Speaker 1: the gym, and you should, and you need time with 292 00:21:22,240 --> 00:21:26,280 Speaker 1: I get it from the kids. Sure, but ideally you're 293 00:21:26,280 --> 00:21:30,800 Speaker 1: also exercising at home because you don't get in shape 294 00:21:30,840 --> 00:21:32,400 Speaker 1: just by going to the gym three times a week 295 00:21:32,640 --> 00:21:34,560 Speaker 1: four an Now, you don't get super healthy. It's it's 296 00:21:34,600 --> 00:21:37,880 Speaker 1: what you do outside the gym as well, big time, 297 00:21:37,920 --> 00:21:40,359 Speaker 1: because there's so many other hours in the day. So 298 00:21:40,960 --> 00:21:44,000 Speaker 1: when it comes to being healthy, truly healthy, it's the 299 00:21:44,000 --> 00:21:47,040 Speaker 1: shorter workouts done throughout the day, exercising at home as 300 00:21:47,080 --> 00:21:49,760 Speaker 1: well as the gym. If you go, you don't have to, 301 00:21:50,960 --> 00:21:53,439 Speaker 1: but that's where you're gonna get the shorter workouts in. 302 00:21:53,840 --> 00:21:55,480 Speaker 1: That's where your kids are gonna see you do it. 303 00:21:55,800 --> 00:21:59,200 Speaker 1: That's where your other family members can use the equipment 304 00:21:59,200 --> 00:22:05,679 Speaker 1: as well, and that's where your kids are going to 305 00:22:05,880 --> 00:22:12,119 Speaker 1: see and establish healthy habits themselves. Right, So the guilt 306 00:22:12,160 --> 00:22:16,760 Speaker 1: has to go. The guilt has to go. And if 307 00:22:16,760 --> 00:22:18,560 Speaker 1: you want to feel guilty, as I said, feel guilty 308 00:22:18,560 --> 00:22:26,560 Speaker 1: about not doing it, not doing it because this is 309 00:22:26,760 --> 00:22:30,879 Speaker 1: your life, this is your health. You know, could you 310 00:22:30,880 --> 00:22:33,000 Speaker 1: work more hours? Shure? And we all have seen and 311 00:22:33,040 --> 00:22:36,359 Speaker 1: read and those memes about people on their deathbed do 312 00:22:36,440 --> 00:22:40,400 Speaker 1: they do they worry about more time at the office 313 00:22:40,560 --> 00:22:42,640 Speaker 1: or that they didn't you know, clean the house more 314 00:22:42,680 --> 00:22:46,320 Speaker 1: and do all those things. No, So to be the 315 00:22:46,320 --> 00:22:53,119 Speaker 1: best person to live the longest to have the best life. 316 00:22:53,359 --> 00:22:55,840 Speaker 1: As I talk about, that's what this show is about. 317 00:22:56,440 --> 00:22:59,320 Speaker 1: It is helping you have your best life. And if 318 00:22:59,320 --> 00:23:04,720 Speaker 1: you feel guilty at exercise, how could you possibly live 319 00:23:04,760 --> 00:23:07,960 Speaker 1: your best life if you feel guilty about something that 320 00:23:08,040 --> 00:23:12,440 Speaker 1: is so positive, so necessary to your quality of life. 321 00:23:13,720 --> 00:23:17,080 Speaker 1: It's not your job. And you know you can only 322 00:23:17,160 --> 00:23:19,240 Speaker 1: spend so many hours with your kids, but the hours 323 00:23:19,280 --> 00:23:20,959 Speaker 1: with your kids, you want those to be quality too. 324 00:23:21,160 --> 00:23:25,200 Speaker 1: If you're totally stressed, if you didn't take time for yourself, 325 00:23:25,359 --> 00:23:27,600 Speaker 1: it's a huge You know, the new term is self care. 326 00:23:28,600 --> 00:23:31,119 Speaker 1: It's just exercise, take care of yourself. Who you have 327 00:23:31,160 --> 00:23:33,159 Speaker 1: to have a different word for it, Well, guess what 328 00:23:33,240 --> 00:23:36,760 Speaker 1: self care is to me. It's exercise and eating well 329 00:23:38,119 --> 00:23:41,879 Speaker 1: and believing in yourself and all those things. That's the 330 00:23:41,920 --> 00:23:45,159 Speaker 1: most important self care. It's taking care of yourself so 331 00:23:45,200 --> 00:23:48,119 Speaker 1: you can take care of anyone else you need to, 332 00:23:48,560 --> 00:23:51,080 Speaker 1: but you've gotta start with yourself. So there's no guilt. 333 00:23:51,920 --> 00:23:56,400 Speaker 1: There's no guilt, there's just daily habits making it fun. 334 00:23:56,720 --> 00:23:59,159 Speaker 1: This is your time and it doesn't have to be 335 00:23:59,200 --> 00:24:02,879 Speaker 1: an hour. Here we go back to the same talking points, 336 00:24:02,880 --> 00:24:07,600 Speaker 1: but they keep coming up for a reason. You don't 337 00:24:07,640 --> 00:24:09,560 Speaker 1: have to go and spend an hour at the gym 338 00:24:09,600 --> 00:24:12,520 Speaker 1: in thirty minutes each way to make it two hours. 339 00:24:14,000 --> 00:24:17,520 Speaker 1: You can every now and again. But true health and 340 00:24:17,560 --> 00:24:21,320 Speaker 1: wellness is what you do all day long. So I 341 00:24:21,359 --> 00:24:26,560 Speaker 1: want you to stop feeling guilty. I'm Irish Catholic, I 342 00:24:26,640 --> 00:24:31,320 Speaker 1: know guilt. Holy cow, do we know guilt right just 343 00:24:31,400 --> 00:24:37,240 Speaker 1: about every religion and group as well. But you know, 344 00:24:38,119 --> 00:24:41,840 Speaker 1: let me read that line one final time. Quote from 345 00:24:41,880 --> 00:24:45,240 Speaker 1: the guy yesterday. Usually I feel guilty like I've got 346 00:24:45,280 --> 00:24:48,320 Speaker 1: other things to do. Well, this is the most important thing. 347 00:24:49,560 --> 00:24:54,040 Speaker 1: And finally that's why, ideally you do it in the morning, 348 00:24:54,560 --> 00:25:00,280 Speaker 1: an ideally first thing. You know, my wife so easy 349 00:25:00,400 --> 00:25:03,560 Speaker 1: with her work, and she'll say all the time, I 350 00:25:03,560 --> 00:25:05,639 Speaker 1: gotta get this done now. She'll do the homework out 351 00:25:05,680 --> 00:25:09,840 Speaker 1: in the home gym before her day goes haywire, because 352 00:25:09,880 --> 00:25:13,879 Speaker 1: everyone's day generally goes hay wire. Great wine from I 353 00:25:13,880 --> 00:25:15,240 Speaker 1: think it was a navy seal who said, you know, 354 00:25:15,240 --> 00:25:17,680 Speaker 1: there's not a lot of distractions at four thirty in 355 00:25:17,720 --> 00:25:20,160 Speaker 1: the morning. Well, I'm not getting up at four thirty 356 00:25:20,240 --> 00:25:23,359 Speaker 1: right now. I used to. Hopefully you're in the right 357 00:25:23,400 --> 00:25:26,560 Speaker 1: to not and don't have to now sometimes long bike ride, 358 00:25:27,040 --> 00:25:32,280 Speaker 1: but start your day with it. If you can start 359 00:25:32,280 --> 00:25:36,280 Speaker 1: your day. Talked about that in another podcast, why you 360 00:25:36,280 --> 00:25:41,280 Speaker 1: should start your day with exercise, stress reduction, all those 361 00:25:41,320 --> 00:25:46,360 Speaker 1: things cognitive You're gonna be better, you know, better mentally, 362 00:25:46,760 --> 00:25:53,160 Speaker 1: not just mood wise, but cognitively to handle the tasks 363 00:25:53,160 --> 00:25:56,280 Speaker 1: of the day if you are working. And I'll bring 364 00:25:56,280 --> 00:25:59,920 Speaker 1: it all home with that. When I was the train 365 00:26:00,000 --> 00:26:03,240 Speaker 1: in her and and working with top C e O 366 00:26:03,520 --> 00:26:09,120 Speaker 1: S billionaires, people like you know who had you would say, 367 00:26:09,240 --> 00:26:15,800 Speaker 1: no time. All of them exercise so they could do 368 00:26:15,880 --> 00:26:19,120 Speaker 1: what they needed to do. And the vast majority did 369 00:26:19,160 --> 00:26:22,600 Speaker 1: it first thing in the morning because it's set them 370 00:26:22,680 --> 00:26:28,439 Speaker 1: up for success mentally, physically, everything. It gave them the 371 00:26:28,560 --> 00:26:32,280 Speaker 1: energy for the day. Even talk about that. If you're 372 00:26:32,359 --> 00:26:35,840 Speaker 1: running around with three young kids, you not only need 373 00:26:35,880 --> 00:26:38,159 Speaker 1: the stress reduction, you need the energy to do it. 374 00:26:38,200 --> 00:26:42,879 Speaker 1: And it's counterintuitive that getting up thirty minutes earlier before 375 00:26:42,880 --> 00:26:45,600 Speaker 1: the kids are up, it's going to give you the 376 00:26:45,720 --> 00:26:53,439 Speaker 1: energy to get through the day. Enough enough guilt. Do 377 00:26:53,560 --> 00:26:59,600 Speaker 1: it for your family, do it for yourself, all right? 378 00:27:01,320 --> 00:27:04,439 Speaker 1: Who you got me worked up? Got me worked up? 379 00:27:06,760 --> 00:27:12,360 Speaker 1: I am Tom Holland. This is fitness disrupted you tell 380 00:27:12,600 --> 00:27:15,400 Speaker 1: can you tell? I love what I do? Uh? If 381 00:27:15,440 --> 00:27:18,359 Speaker 1: you have not rated the show, please please please please 382 00:27:18,680 --> 00:27:22,360 Speaker 1: takes two seconds. Just rate the show, comments, questions, if 383 00:27:22,359 --> 00:27:25,200 Speaker 1: you can do it right where you're listening, whatever podcast 384 00:27:25,240 --> 00:27:27,159 Speaker 1: place you are listening to it, you can do it 385 00:27:27,200 --> 00:27:30,639 Speaker 1: there or Tom h Fit is my Instagram and my Twitter. 386 00:27:30,680 --> 00:27:33,560 Speaker 1: You can reach out there Fitness disrupted dot com as well. 387 00:27:33,640 --> 00:27:35,879 Speaker 1: You can email me through the site and thank you. 388 00:27:35,920 --> 00:27:39,720 Speaker 1: I have so many questions comments. I will use all 389 00:27:39,760 --> 00:27:43,199 Speaker 1: of those great questions in future listener mailbag shows, and 390 00:27:43,200 --> 00:27:46,840 Speaker 1: they happen pretty fast and quick. And I appreciate all 391 00:27:46,840 --> 00:27:49,840 Speaker 1: those questions because the questions you have everyone else has 392 00:27:49,880 --> 00:27:52,160 Speaker 1: as well. There are no dumb questions when it comes 393 00:27:52,200 --> 00:27:56,359 Speaker 1: to fitness and exercise and nutrition and motivation. For this 394 00:27:56,480 --> 00:27:58,879 Speaker 1: very reason. If we are feeling guilt, if you are 395 00:27:58,960 --> 00:28:03,879 Speaker 1: feeling guilty of about exercise, something is wrong. The messaging 396 00:28:04,160 --> 00:28:07,679 Speaker 1: is wrong. Now it's right. Now you have the fuel. 397 00:28:08,080 --> 00:28:11,800 Speaker 1: Now you have the reasons and the motivation and the 398 00:28:11,920 --> 00:28:16,399 Speaker 1: excuse if you want to use that term to do 399 00:28:17,000 --> 00:28:21,119 Speaker 1: what is best for you and your family. Thank you 400 00:28:21,200 --> 00:28:24,119 Speaker 1: for listening. Please subscribe to the podcast as well. If 401 00:28:24,119 --> 00:28:27,520 Speaker 1: you have not already and I appreciate you listening. Thank 402 00:28:27,520 --> 00:28:29,760 Speaker 1: you so much. I love what I do. There are 403 00:28:29,880 --> 00:28:35,320 Speaker 1: three things we can control, how much we move, what 404 00:28:35,359 --> 00:28:39,760 Speaker 1: we put into our mouths, and our attitudes are mental state, 405 00:28:40,280 --> 00:28:46,040 Speaker 1: and that is awesome. Thank you for listening. Believe in yourself. 406 00:28:50,960 --> 00:28:54,520 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 407 00:28:54,600 --> 00:28:57,440 Speaker 1: more podcasts from my heart Radio, visit the I heart 408 00:28:57,520 --> 00:29:00,760 Speaker 1: Radio app, Apple Podcasts, or where ever you listen to 409 00:29:00,800 --> 00:29:01,719 Speaker 1: your favorite shows.