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

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

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Speaker 1: I end just about every show saying how there are

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Speaker 1: three things we can control, how much we move, what

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Speaker 1: we put into our mouths, and our attitude. And my

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Speaker 1: next guest exemplifies all three. But when it comes to attitude,

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Speaker 1: given what she has faced and continues to face, she

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Speaker 1: is beyond amazing. And that's what I do here at

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Speaker 1: Fitness Disrupted. I'm gonna educate. We're gonna talk about exercise

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Speaker 1: science and nutrition and the studies, and I'm gonna have

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Speaker 1: on you know, people like Dr Brad Schonfeld and Dr

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Speaker 1: Daniel Lieberman, the best in the business when it comes

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Speaker 1: to their particular subject areas. I'm gonna do what shows myself,

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Speaker 1: I'm an exercise physiologist, and break down some studies on

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Speaker 1: both as well. And yes, you know my area of

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Speaker 1: expertise when I went back for the Masters with sports

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Speaker 1: psychology as well. For this very reason that the mind

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Speaker 1: is so powerful, and when we want true health and

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Speaker 1: overall wellness, we don't take care of the brain and

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Speaker 1: the attitude and our mood and our focus, then it

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Speaker 1: doesn't matter what we put into our body or how

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Speaker 1: much we exercise, They're all connected. And the brain and

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Speaker 1: our belief in ourselves, as I talk about, is everything

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Speaker 1: controlling what we can. Right. So Sally Kolima is going

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Speaker 1: to come up after the break. And she is such

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Speaker 1: an amazing woman that I met several years ago when

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Speaker 1: I was I coached a cancer charity for ten years

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Speaker 1: and one of the greatest things I've done. And you know,

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Speaker 1: when you take fitness and you take cancer and you

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Speaker 1: take charity and you put those three things together, amazing

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Speaker 1: and put so much into perspective when you're around people

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Speaker 1: like Sally who are in credible people, and she will

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Speaker 1: blow you away. She has so many obstacles cancer, not

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Speaker 1: just with her, her husband and her kids, and she's

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Speaker 1: gonna tell you the story. I don't want to give

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Speaker 1: it all away. But this show is about obstacles, this

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Speaker 1: show is about challenges. This show is about inspiration. She's

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Speaker 1: gonna inspire you, she's gonna motivate you. It's about controlling

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Speaker 1: what you can, as I said, And it's about living

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Speaker 1: in the moment, and it's about perseverance and grit, and

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Speaker 1: finally it's about hope, and we need all those things.

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Speaker 1: And when you meet someone and hear someone's story like

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Speaker 1: Sally Kosma, if you don't finish this podcast saying wow,

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Speaker 1: you know I can do it, and you're gonna be

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Speaker 1: in the moment and you're gonna say sure. Life throws

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Speaker 1: obstacles and challenges at everybody, and you can either accept

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Speaker 1: the excuse or go with the challenge. Embrace the excuse

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Speaker 1: or accept the challenge, because you can feel bad about

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Speaker 1: yourself and that's not gonna get you anywhere. And when

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Speaker 1: you hear Sally's story, yea, if if it's not the

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Speaker 1: story of of perseverance and inspiration and just controlling what

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Speaker 1: you can and being happy in the moment. Oh my gosh.

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Speaker 1: So we met years ago. She blew me away. I said,

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Speaker 1: she is exactly the type of person I want on

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Speaker 1: this show. And so I've said enough, We're gonna bring

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Speaker 1: her on. You're gonna hear her story and and prepare

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Speaker 1: to get super super inspired. All right, when we come

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Speaker 1: back from the break, I'm just gonna let her tell

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Speaker 1: her story. Sally Coxma, We'll be right back, and we

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Speaker 1: are back. Could not I say this with the majority

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Speaker 1: of my guest, but this guest, I can't tell you

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Speaker 1: how excited I am to bring her to you and

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Speaker 1: to to speak with her. It's been a little while

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Speaker 1: for me. Sally Kolima, just this is what this show

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Speaker 1: is about. In my opinion, she is one of the

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Speaker 1: most amazing women I have come into contact with. We

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Speaker 1: met through a charity I coached, and she is a

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Speaker 1: huge part of So, Sally, without further ado, thank you

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Speaker 1: so much for taking the time today, thank you for

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Speaker 1: having me on them. So honored, and it's so good

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Speaker 1: to be with you again. It's been a while, and

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Speaker 1: we were kind of talking before we went live and

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Speaker 1: we started recording, and uh yeah, so we met. I

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Speaker 1: think we were saying, what two thousand fourteen at one

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Speaker 1: of your one of the Empire State Building run ups. Yes,

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Speaker 1: we both did the Empire State Building run up for

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Speaker 1: the Multiple my Loma Research Foundation, and I don't know

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Speaker 1: if you remember how we first met, but I wanted

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Speaker 1: to impress you and we had a one armed push

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Speaker 1: up competition. Did we totally forget and you beat me?

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Speaker 1: I'm sure that was so stupid. My arms were so

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Speaker 1: pumped and fatiege and then I needed them to climb

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Speaker 1: the empire after for you beat me. See she left

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Speaker 1: that part out. Uh, Sally is so fed. But we

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Speaker 1: get way ahead of ourselves. So Sally is one of

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Speaker 1: those people that if she doesn't inspire you and get

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Speaker 1: you to just say, you know, listen, life is full

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Speaker 1: of obstacles and we just we we keep moving forward.

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Speaker 1: And that's literally her motto if you go to her website,

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Speaker 1: Sally COXMA dot com. But Sally started at the beginning,

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Speaker 1: So start, you know, with your story, you know right

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Speaker 1: when when things changed, But we'll start with your husband

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Speaker 1: right so, way back when, Okay, way back when, about

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Speaker 1: eleven years ago, I was leaving a fairytale life. I

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Speaker 1: was working part time facilitating events, and I was diagnosed

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Speaker 1: with multiple my looma and incurable blood cancer. And anytime

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Speaker 1: you hear the words you have cancer, your your whole

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Speaker 1: life has turned upside down. But to make matters worse,

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Speaker 1: five months later, my husband was diagnosed with cancer and

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Speaker 1: eight months later he passed away. Unfortunately, his cancer was netting.

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Speaker 1: He had seven different cancers during his lifetime, and two

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Speaker 1: of my three children tested positive for the same genetic disorder.

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Speaker 1: So I have used this, this negativity in my life

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Speaker 1: and turned it around. And I call it adversity training.

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Speaker 1: And I worked through it, and I hope I can

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Speaker 1: inspire others to work through bad times in their life too,

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Speaker 1: and explained most people you know multiple. Unfortunately it's becoming

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Speaker 1: more and more common, right we're hearing more about it

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Speaker 1: thanks to media. I would say and stuff, but explain

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Speaker 1: to people quickly what it is. Multiple. My moment is

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Speaker 1: a blood cancer. When they told me I had it

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Speaker 1: eleven years ago, I never heard of it. I didn't

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Speaker 1: know what it was. And it's a cancer in your

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Speaker 1: plasma cells. It runs through your white blood cells, and

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Speaker 1: it makes you extremely weak, extremely tired, and you have

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Speaker 1: a low immune system. You're susceptible to a lot of infections.

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Speaker 1: But you know it's that cancer progresses. It can eat

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Speaker 1: away your bone and your organs. So it's it's I'm

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Speaker 1: not taking anything away from another cancer, but it's totally

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Speaker 1: different in a way. To treat, you don't go in

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Speaker 1: operate and radiate. You have to get rid of all

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Speaker 1: those stem cells in your body in order to put

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Speaker 1: new ones in and hope they take. And so what

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Speaker 1: have you gone through as far as those type of

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Speaker 1: procedures to to help you. Three years ago I had

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Speaker 1: my stem cell transplant and for six months prior to

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Speaker 1: the transplant, you are bombed with heavy chemotherapies and steroids

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Speaker 1: to eliminate all the cancer in your body. And after

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Speaker 1: they get you to that level, you have to go

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Speaker 1: through what's called harvesting where they draw out all the

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Speaker 1: blood and the cells out of your body. They run

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Speaker 1: it through a machine. They put the blood back in,

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Speaker 1: but they keep the white cells and the plasma. And

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Speaker 1: as long as those cells are healthy, they will regenerate

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Speaker 1: them back into your body through a transplant. However, if

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Speaker 1: those cells are not healthy you, they will go out

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Speaker 1: and look for a donor and that's a needle in

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Speaker 1: a haystack because you need an exact stem cells match

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Speaker 1: to have those cells put into your body. Right, and

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Speaker 1: we should say that we met again. I was the

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Speaker 1: coach of the multiple mileoma We had a team that

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Speaker 1: did you know, various teams did iron Man's did the

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Speaker 1: run up. Kathy Juicety, who was diagnosed just a couple

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Speaker 1: of years probably right before you, how many years, three

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Speaker 1: or four? Yes, she is she's an angel that thank God,

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Speaker 1: what she has done for multiple miloma patients she started

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Speaker 1: the Multiple Miloma Research Foundation, which is one of the

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Speaker 1: top foundations in the world, and they have brought so

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Speaker 1: many drugs through f d A approval. Before Kathy Gusty

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Speaker 1: started this foundation, there was nothing out there. They told

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Speaker 1: her there was nothing they could do for her, and

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Speaker 1: she didn't take that as an answer, and thank god

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Speaker 1: she didn't. Yeah, and then that's you know I've talked about.

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Speaker 1: You know, I'm the fitness advisor for both flecks. I

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Speaker 1: worked with a couple of different you know companies over

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Speaker 1: the years. And when I was asked at a friend

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Speaker 1: who was thinking of starting this team, and she said,

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Speaker 1: you know what it was. And I actually had a

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Speaker 1: friend whose father had just been diagnosed, a good childhood friend.

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Speaker 1: And when I looked into it, as as Sally is saying,

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Speaker 1: it was a no brainers. I said, you know, fitness

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Speaker 1: and charity and cancer and this specific charity and this

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Speaker 1: amazing woman, Kathy Gotta you gotta look her up, by

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Speaker 1: the way, So she was someone who you know, said

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Speaker 1: there's no resources out there, as Sally was saying, and

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Speaker 1: she took it upon herself to create this incredible resource

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Speaker 1: and consortium that has fast tracked what is the number, now,

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Speaker 1: Sally's got to be I believe Yeah, I think it

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Speaker 1: was twelve. Yes, so twelve drugs this year. Two drugs

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Speaker 1: through FDA approval just this year. Oh, that's amazing. And

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Speaker 1: not only this sounds kind of crazy and I don't

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Speaker 1: want to get into it too much, but a lot

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Speaker 1: of the research that goes into cancer drugs I learned,

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Speaker 1: you know, there's not a lot of sharing of the information.

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Speaker 1: And that was one thing that Kathy really took it

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Speaker 1: upon herself to say, this is nuts. We got to

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Speaker 1: open this dialogue and this information and share the research

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Speaker 1: because the twelve drugs were talking about aren't just for

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Speaker 1: multiple miloma. They work for so many different cancers. Yes,

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Speaker 1: that's exactly what they do. It's an unbelievable foundation. That's

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Speaker 1: why I do so much for them. I run so

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Speaker 1: many events, whether it's there five ks, their twelve hour relays,

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Speaker 1: the two hundred mile run in the Park, and of

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Speaker 1: course any time they're involved in the Empire State Building

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Speaker 1: run up, I jump in and do it. I've done

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Speaker 1: it six times now for them. Okay, so let's go

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Speaker 1: to that. Because so many people are are relatively healthy

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Speaker 1: or you know, I call them the Yeah but Sally, Yeah,

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Speaker 1: but I don't have a lot of time. Yeah, but

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Speaker 1: and I say, you know what, we all have all

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Speaker 1: and never more than right now as we record this show,

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Speaker 1: and we're going through this crazy coronavirus time. But so

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Speaker 1: you're diagnosed, and you you have your husband's issue and

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Speaker 1: what you just went through and now your kids. You know,

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Speaker 1: you could very simply have said enough, like I'm done,

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Speaker 1: but no, you turned it around and you said I'm

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Speaker 1: gonna get going and talk about like you know you started.

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Speaker 1: You had to go back to work, and that led

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Speaker 1: to running stairs. That is correct. Um, Like I mentioned

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Speaker 1: to you earlier, I worked part time and I was

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Speaker 1: facilitating events. One of my biggest events was a five

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Speaker 1: k race, so I was very very active. And when

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Speaker 1: he passed away, I had to go support my family

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Speaker 1: and I went back to work full time and I

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Speaker 1: got a great job. I'm thankful for it. But it

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Speaker 1: was sitting all day in the basement and I felt

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Speaker 1: like a caged animal. In fact, I still to this day,

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Speaker 1: I sit on an exercise ball and I have pedals

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Speaker 1: under the desk and I'm standing as we speak. Though. Yes,

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Speaker 1: but I didn't have the time to go running because

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Speaker 1: I had to be with my children after work they

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Speaker 1: had their events, So at lunchtime I would run up

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Speaker 1: the stairs just to relieve stress and get exercise. It

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Speaker 1: was only a five story parking garage, but I did it.

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Speaker 1: And then as the kids, you know, graduated after work,

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Speaker 1: I would put more time into doing the stairs because

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Speaker 1: it was It was a whole new fitness program for me.

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Speaker 1: I'm a lifelong runner and I lift a lot of weights,

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Speaker 1: but this was put in my body into other shape,

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Speaker 1: like the glutes and and the strength in the upper

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Speaker 1: body because you use the rallings and the multiple My

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Speaker 1: Lomer Research Foundation heard about this and they invited me

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Speaker 1: because invite only, as you know, to the Empire State

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Speaker 1: Building run up and I was hooked. Just I loved it,

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Speaker 1: and since then I've done close to a hundred stair

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Speaker 1: climbs in the past eight years. Not only is she's

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Speaker 1: being modest, not only has Sally done a hundred, which

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Speaker 1: is ridiculous that you go, Okay, that's enough, that's crazy,

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Speaker 1: but you're you're like one in the top, and you've gone,

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Speaker 1: you know, from just doing them to being super competitive. Yes,

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Speaker 1: well I'm kind of super competitive in everything. So yeah,

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Speaker 1: but I mean tell the numbers, you got to it,

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Speaker 1: just the rankings throughout the country, in the world. Well,

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Speaker 1: I didn't even realize this till I was out at

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Speaker 1: Sears Willis Tower and I'm talking to the man who's

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Speaker 1: in charge of the entire world Tower Running Association, which

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Speaker 1: believe me, there is one. I can explain that in

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Speaker 1: a minute. And he said, do you know you're one

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Speaker 1: of the top fifty women in the world. And I'm like,

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Speaker 1: I am, And all of a sudden I went on.

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Speaker 1: I looked at my rankings. I knew I was ranked,

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Speaker 1: you know, top ten in United States, but I looked

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Speaker 1: at my ranking and then I said, I gotta work

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Speaker 1: on this. And before my transplant, I was twentieth overall

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Speaker 1: woman in the world, not my age group, not my

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Speaker 1: old lady age. I was like, wow, So right now

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Speaker 1: I'm back to about in the fifties. But you know,

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Speaker 1: I haven't had a chance to travel as much stair climbing,

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Speaker 1: whether it's in the United States or around the world.

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Speaker 1: It's I like to tell people, it's like the NASCAR circuit.

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Speaker 1: The more high race points you do, the more points

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Speaker 1: you can accumulate in the better you do in them,

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Speaker 1: you know, the more points you'll be awarding. So before

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Speaker 1: my transplant, I was all over the place. Since my transplant,

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Speaker 1: the only place I've gone out of the country is

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Speaker 1: France to do the Eiffel Tower. Other than that, I've

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Speaker 1: been in the country doing them. How amazing was that,

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Speaker 1: though it had to be, it was amazing, as I

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Speaker 1: could say. They invited me when I was in the

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Speaker 1: top shape of my life before treatment, and then I

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Speaker 1: found out I had to have treatment, and I asked

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Speaker 1: them if they could defer me another year, and they did.

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Speaker 1: Thank god. I was the only United States female invited.

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Speaker 1: They only invite a hundred and forty people to this race, yes,

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Speaker 1: so it was it was so cool. My my family

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Speaker 1: and friends that were with me during treatment accompanied me

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Speaker 1: over to France and just to run that iconic building

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Speaker 1: and just look down at the top and see where

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Speaker 1: I came from in a year. It meant so much

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Speaker 1: to me because I transplant in February, the race was

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Speaker 1: a year later in March, so I had to work

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Speaker 1: my tail off to do somewhat respectable in that Just amazing.

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Speaker 1: It's and backtrack a little bit because before even the

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Speaker 1: stem cell you had gone through chemotherapy, and you were

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Speaker 1: saying low dose as well, So it's not like you

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Speaker 1: hadn't gone through a bunch of treatments before that as well. No, No,

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Speaker 1: like I said, for six months prior to your transplant,

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Speaker 1: you are given a cocktail of heavy drugs and then

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Speaker 1: you go into the hospital two times where you're admitted

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Speaker 1: for a few days where they're administering even stronger drugs

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Speaker 1: and that's when you lose your hair and you're sick

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Speaker 1: and all that other stuff, so it wipes out your body.

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Speaker 1: When when I was in the hospital for my transplant,

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Speaker 1: I was in for three weeks. I set goals for myself.

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Speaker 1: That way I would work towards something. In fact, I

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Speaker 1: did my first five mile race three months after my

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Speaker 1: transplant because I knew I had to work for something.

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Speaker 1: It wasn't fast by any means, but I set a

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Speaker 1: goal and I worked for it. And I started by

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Speaker 1: just doing laps around the hospital floors, you know, until

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Speaker 1: I could get out of the hospital and then slowly

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Speaker 1: walked more and you know, break into a slow run.

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Speaker 1: And that's what's so amazing, though, Sally is we talked

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Speaker 1: about that all the time here Obviously, I'm big into

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Speaker 1: the sports psychology and the goal setting and and you

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Speaker 1: know you you obviously you're competitive. Like the fact that

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Speaker 1: you went out and did a five k any or

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Speaker 1: five mile anything after that procedure is incredible. And you

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Speaker 1: know that's one thing that at the moment I met you, like,

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Speaker 1: the energy you give off is to But that's it.

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Speaker 1: It's infectious, and it's it's so positive, and you know

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Speaker 1: it's so easy. I end every show Sally saying, there's

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Speaker 1: three things we control, what how much we move, what

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Speaker 1: we put into our mouths, and our attitude. And you

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Speaker 1: obviously are phenomenal at all three. But the attitude part

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Speaker 1: it could be the most challenging for you. So you know,

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Speaker 1: I'm sure you get this question all the time, But

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Speaker 1: how do you do that? How do you stay so

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Speaker 1: positive when so many things are thrown at you? Train

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Speaker 1: your brain? Your brain, Your mind controls everything. It controls

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Speaker 1: every aspect of your body. You don't think to pick

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Speaker 1: up the pencil when you want. Your body is just trained.

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Speaker 1: Oh I need to write you pick up the pencil.

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Speaker 1: You have to train your entire body, your entire thought process.

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Speaker 1: I only like to use positive words. You don't want

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Speaker 1: to say, am not going to let her win. You

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Speaker 1: don't even want to put that negative word out there.

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Speaker 1: You're gonna say, I am going to win. Um, Although

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Speaker 1: you know you can't control how other people do in

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Speaker 1: a race. But I'm giving you an example that you

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Speaker 1: never use negativity. Everything has to be positive, and I

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Speaker 1: do with everything in my life. If there's a bad situation,

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Speaker 1: I do two things. I try to look for the

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Speaker 1: positive in it, and I also try to look for

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Speaker 1: the humor in it. Sometimes you gotta you know, you

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Speaker 1: don't want to be insensitive looking for humor, but that

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Speaker 1: is definitely a coping skill I have. The other thing

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Speaker 1: I love to live by is a motto that it

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Speaker 1: says it goes something UM. I don't know if I

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Speaker 1: get there's a verbatim. Depression is living in the past.

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Speaker 1: Anxiety is living in the future. Content is living right now,

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Speaker 1: and I try to think of that. If I dwell

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Speaker 1: too much on the fact of my late husband, UM,

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00:19:05,800 --> 00:19:09,600
Speaker 1: it could depress you. If I think too much about

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Speaker 1: my cancer diagnosis or my children's diagnosis with the genetic disorder,

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Speaker 1: it could cause anxiety. But right now, everything in my

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00:19:20,200 --> 00:19:25,359
Speaker 1: life is good, and if something comes along that isn't good. Well,

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Speaker 1: I'm going to look for the posit and I'm going

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Speaker 1: to make it better. And that's basically what I do

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Speaker 1: with everything in front of me. I love it. And

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Speaker 1: you know, you hit on so many things there, Sally,

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Speaker 1: you talked about, you know, self talk, which I talked

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Speaker 1: about all the time, just did a podcast on it,

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Speaker 1: and I am just like you. And and that's why,

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Speaker 1: you know, I think I bore the listeners to death

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Speaker 1: with my analogies and and you know, examples of racing.

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Speaker 1: But that's what we're talking about, is the self talk.

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Speaker 1: And I often talk the worst I feel in a race,

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Speaker 1: the bigger the smile is on my face, right, because

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Speaker 1: the body doesn't know any differently, right, So I say,

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Speaker 1: like at the end of an iron man, I look

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Speaker 1: like nuts because I had this huge smile and the

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Speaker 1: body's breaking down. That's the thing. If you're running a

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Speaker 1: race and it hurts and you start saying, oh I hurt,

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Speaker 1: my my legs hurt. Your legs are only gonna feel worse.

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Speaker 1: You gotta be like, I feel great, this is amazing,

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Speaker 1: and then your body, your feet off of it. And

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Speaker 1: that's what I do, no matter how horrible. I feel.

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00:20:21,560 --> 00:20:24,359
Speaker 1: I don't dwell on the negative. I try to find

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Speaker 1: something positive. In fact, when I was training for a marathon,

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Speaker 1: you know, you go out on those twenty mile runs

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Speaker 1: and something hurts you, I'd be like, Okay, my knees

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Speaker 1: hurt now, but in three miles, my ankle's gonna hurt. Yes, right?

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Speaker 1: Is that true? You know, you go for a little

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Speaker 1: run and there's always gonna be a pain somewhere, and

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Speaker 1: as long as it's not the bad pain, you work through, right,

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Speaker 1: there's always gonna be And everyone, I really encourage you.

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Speaker 1: And I love that Sally, you know, got us here

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Speaker 1: because I just did a whole show on self talk

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Speaker 1: and it's exactly and Sally, I use that I feel great.

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Speaker 1: I mean, how simple is that? And when and you

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Speaker 1: know you have leg pain, instead of thinking, oh my

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Speaker 1: leg hurts, you go my legs feel great. And if

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Speaker 1: your brain tells your body that enough times, it changes

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Speaker 1: the way you feel. It's true. And that's what I do.

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Speaker 1: That's what I do. And believe me, it's not fun

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Speaker 1: and it's not easy climbing up you know, the empire

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Speaker 1: state building, but you have to be positive the entire

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Speaker 1: time up and then you know when you get there,

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Speaker 1: the endorphins, when you get to that top, the endorphins

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Speaker 1: are just going crazy. And you have that that high

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00:21:31,640 --> 00:21:35,080
Speaker 1: for weeks along with that climber's cloth. Now I have

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Speaker 1: to most people have done stairs, and they know how

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Speaker 1: challenging they are. I am an endurance guy. I am

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Speaker 1: not a sprinter and anaerobic guy. And the first time

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Speaker 1: I did, I did it I think three or four times. Um,

387
00:21:46,840 --> 00:21:48,520
Speaker 1: let's put it this way. I have only thrown up

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Speaker 1: once in my life at the end of a race,

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00:21:51,480 --> 00:21:55,399
Speaker 1: and it was chasing Natalie Morales up the stairs because

390
00:21:55,560 --> 00:21:57,800
Speaker 1: we joke about how you know, you and I were

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Speaker 1: going to do it together and then someone will throw

392
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Speaker 1: the media. As the coach of this charity, I had

393
00:22:02,040 --> 00:22:05,040
Speaker 1: to carry the go pro and she's really fast and

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00:22:05,040 --> 00:22:06,600
Speaker 1: they let her go ahead of me and I tried

395
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Speaker 1: to catch up, and I eventually caught up, and then

396
00:22:09,080 --> 00:22:13,439
Speaker 1: she eventually dropped me again. But Sally is underplaying. Not

397
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Speaker 1: only is it so ridiculously you know high and you're

398
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Speaker 1: doing so many stairs, but the people don't realize and

399
00:22:19,359 --> 00:22:22,760
Speaker 1: I didn't either. The air is so dry that and

400
00:22:22,800 --> 00:22:25,639
Speaker 1: the dusty that gets um knocked up is crazy. Right,

401
00:22:25,640 --> 00:22:29,920
Speaker 1: It's a totally unique event in a horrible way, horribly

402
00:22:29,960 --> 00:22:33,960
Speaker 1: great way. There's nothing else like it in the world.

403
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Speaker 1: There's nothing I have tried, but it's this, Hey, my

404
00:22:38,480 --> 00:22:42,359
Speaker 1: first empire. I didn't know what to expect either. And

405
00:22:42,600 --> 00:22:46,560
Speaker 1: it's eighties six floors, but by the ten floor, your

406
00:22:46,680 --> 00:22:49,919
Speaker 1: heart is like jumping out of your body. You're just

407
00:22:50,400 --> 00:22:53,399
Speaker 1: can I get this heart rate under control? And the

408
00:22:53,520 --> 00:22:56,040
Speaker 1: once you feel like you have the heart rate under control,

409
00:22:56,520 --> 00:23:00,919
Speaker 1: your your thighs are like you're fighting grab in your size,

410
00:23:00,920 --> 00:23:03,720
Speaker 1: were like, what are you doing? So you pull more

411
00:23:03,840 --> 00:23:06,200
Speaker 1: with your upper body and then you just start feeling

412
00:23:06,200 --> 00:23:10,399
Speaker 1: it in the arms and you're you're using everything, including

413
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Speaker 1: your brain to get up those stairs. And it takes

414
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Speaker 1: anywhere from right, I think the top people are like

415
00:23:15,680 --> 00:23:18,719
Speaker 1: holy cat, like nine or ten minutes the top I

416
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Speaker 1: think I was. I was definitely slower, probably twice that

417
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Speaker 1: somewhere on eighteen nineteen and somewhere around there. I would

418
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Speaker 1: rather run for three hours than do that. Eighteen minutes

419
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Speaker 1: is so brutal. And let me say this too. I

420
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Speaker 1: don't know if I ever told you this. I don't

421
00:23:32,040 --> 00:23:34,480
Speaker 1: think we started seeing each other since, but I did

422
00:23:34,520 --> 00:23:36,600
Speaker 1: it with Amy Freeze, right, you've met her, I'm sure

423
00:23:36,680 --> 00:23:40,639
Speaker 1: many times I often talk about how I have zero

424
00:23:40,720 --> 00:23:42,840
Speaker 1: sense of direction and if this doesn't prove it, this

425
00:23:42,880 --> 00:23:46,439
Speaker 1: is the one thing we got. No way we got

426
00:23:46,480 --> 00:23:51,080
Speaker 1: of course running up the Empire, straight up the stair

427
00:23:51,720 --> 00:23:53,520
Speaker 1: do you know where there's that one part where you

428
00:23:53,600 --> 00:23:57,119
Speaker 1: kind of transition to this it's impossible to run down

429
00:23:57,160 --> 00:23:59,720
Speaker 1: the hole and they lead you to another staircase. I

430
00:23:59,760 --> 00:24:03,040
Speaker 1: want h percent blame Amy because I was following her. Uh,

431
00:24:03,080 --> 00:24:04,879
Speaker 1: we blame each other. But we got lost. We were

432
00:24:04,920 --> 00:24:06,800
Speaker 1: we were in the wrong hallway and at the backtrack. Yes,

433
00:24:06,880 --> 00:24:09,320
Speaker 1: so just I'm throwing myself under the belts. We literally

434
00:24:09,320 --> 00:24:15,719
Speaker 1: got lost. Oh you go. So this is why Sally

435
00:24:16,040 --> 00:24:18,879
Speaker 1: my stress dream before every iron Man, every marathon, and

436
00:24:18,880 --> 00:24:21,200
Speaker 1: anyone who's done any race like that or any race

437
00:24:21,280 --> 00:24:23,960
Speaker 1: and has those stress dreams before, it's about getting lost.

438
00:24:24,240 --> 00:24:27,080
Speaker 1: It's about getting lost on the course because I'm that

439
00:24:27,119 --> 00:24:31,840
Speaker 1: bad at it. So what is next for you? By

440
00:24:31,840 --> 00:24:34,840
Speaker 1: the way, so you're now like you're looking great and

441
00:24:34,880 --> 00:24:37,320
Speaker 1: feeling great. For me, what is next to her? All

442
00:24:37,400 --> 00:24:42,200
Speaker 1: my stare climbs are postponed, So that's all on hold.

443
00:24:42,680 --> 00:24:46,240
Speaker 1: So right now. Why I am stuck at home. The

444
00:24:46,359 --> 00:24:51,199
Speaker 1: doctors want me to stay absolutely secluded in isolation because

445
00:24:51,600 --> 00:24:55,760
Speaker 1: being on this chemo therapy therapy suppresses my immune system

446
00:24:55,840 --> 00:24:59,520
Speaker 1: even more. So i'd be very, very careful during COVID nineteen.

447
00:25:00,200 --> 00:25:04,679
Speaker 1: I am getting a lot done inside. I'm great with

448
00:25:04,760 --> 00:25:07,320
Speaker 1: time management. I wake up every day and I have

449
00:25:07,440 --> 00:25:09,600
Speaker 1: my list of things to do, and I like to

450
00:25:09,640 --> 00:25:13,120
Speaker 1: cross those things on. So I am getting a lot

451
00:25:13,160 --> 00:25:15,120
Speaker 1: of write and done. I have a book coming out

452
00:25:15,160 --> 00:25:18,879
Speaker 1: this year. Life gets in the way, and that's exactly it.

453
00:25:19,200 --> 00:25:23,120
Speaker 1: You know, you think you're doing something and life takes

454
00:25:23,119 --> 00:25:24,959
Speaker 1: you on another path. To make the best of it,

455
00:25:25,040 --> 00:25:28,800
Speaker 1: you use grit to get through. I'm finishing up that book.

456
00:25:29,320 --> 00:25:32,120
Speaker 1: I am blogging a lot, at least once a week,

457
00:25:32,480 --> 00:25:35,959
Speaker 1: and I am working out like crazy. I am fortunate

458
00:25:36,080 --> 00:25:38,320
Speaker 1: enough to have a lot of equipment. I'm sitting in

459
00:25:38,400 --> 00:25:40,760
Speaker 1: my cardio room right now, and I also have a

460
00:25:40,760 --> 00:25:45,200
Speaker 1: free weight room, so I'm doing that. And then I

461
00:25:45,400 --> 00:25:48,879
Speaker 1: sneak out down to the marina where I have a boat,

462
00:25:49,600 --> 00:25:52,560
Speaker 1: and it's the best social distancing. I just go out

463
00:25:52,600 --> 00:25:54,760
Speaker 1: with the throttle down and I zip up and down

464
00:25:54,760 --> 00:25:58,000
Speaker 1: the river by myself and kind of wrapping it up,

465
00:25:58,000 --> 00:26:00,080
Speaker 1: but you have so, you know, the races were what

466
00:26:00,119 --> 00:26:03,160
Speaker 1: you look forward to, getting out, getting active. You're doing

467
00:26:03,160 --> 00:26:06,560
Speaker 1: the chemotherapy, so again, you have every reason to not

468
00:26:06,640 --> 00:26:08,880
Speaker 1: be as happy and positive as you are right now.

469
00:26:09,080 --> 00:26:11,560
Speaker 1: You're literally stuck inside other when you sneak out. We

470
00:26:11,600 --> 00:26:14,800
Speaker 1: won't say that, but you know what, just tell that

471
00:26:14,880 --> 00:26:17,040
Speaker 1: person you know, I get it, you get it. But

472
00:26:17,080 --> 00:26:20,240
Speaker 1: that person who doesn't believe in themselves doesn't think. I'm

473
00:26:20,280 --> 00:26:22,639
Speaker 1: sure you never thought you would be, you know, running

474
00:26:22,720 --> 00:26:25,399
Speaker 1: upstairs and being competitive at it. So how do we

475
00:26:25,440 --> 00:26:28,239
Speaker 1: convince people that they can achieve so much more than

476
00:26:28,280 --> 00:26:34,240
Speaker 1: they believe. You control everything you do and everything you

477
00:26:34,400 --> 00:26:38,640
Speaker 1: don't do. No one else is going to make your

478
00:26:38,720 --> 00:26:43,240
Speaker 1: life better. You have to do it yourself. You just

479
00:26:43,320 --> 00:26:46,000
Speaker 1: have to take hold of the situation, whether to put

480
00:26:46,040 --> 00:26:48,840
Speaker 1: it down on paper or you know, if you're just

481
00:26:48,960 --> 00:26:53,280
Speaker 1: better mentally and you start getting things done and you

482
00:26:53,400 --> 00:26:58,040
Speaker 1: use resources. When I was diagnosed with multiple miloma, I

483
00:26:58,080 --> 00:27:01,280
Speaker 1: didn't know what it was. I read up on it,

484
00:27:01,560 --> 00:27:07,399
Speaker 1: and you just you have to use every resource possible

485
00:27:08,040 --> 00:27:11,280
Speaker 1: and never be afraid to ask for help. People do

486
00:27:11,480 --> 00:27:15,159
Speaker 1: want to help, and that's what it takes. Then go

487
00:27:15,280 --> 00:27:17,600
Speaker 1: for it. And when I hear people are diagnosed with

488
00:27:17,680 --> 00:27:20,920
Speaker 1: multiple w lomer any other type of cancer, I will

489
00:27:20,960 --> 00:27:23,959
Speaker 1: talk to them. I want to help them get through it.

490
00:27:24,040 --> 00:27:25,639
Speaker 1: I want to tell them what they have to go

491
00:27:25,760 --> 00:27:28,040
Speaker 1: through and that it's not the end of the world.

492
00:27:28,359 --> 00:27:31,760
Speaker 1: There there's so much to live for. I I I

493
00:27:31,800 --> 00:27:34,159
Speaker 1: can't wait till I can see my children again. I

494
00:27:34,720 --> 00:27:36,960
Speaker 1: miss it. My son is here living with me, but

495
00:27:37,000 --> 00:27:39,320
Speaker 1: I missed my daughter so much. I can't wait for

496
00:27:39,359 --> 00:27:41,639
Speaker 1: this is over and to just do things again with

497
00:27:41,720 --> 00:27:44,200
Speaker 1: the family. And something you said earlier that I think

498
00:27:44,359 --> 00:27:46,720
Speaker 1: is so powerful. It's when you're talking about you know,

499
00:27:46,720 --> 00:27:48,639
Speaker 1: you don't look to the past, you don't look to

500
00:27:48,640 --> 00:27:51,560
Speaker 1: the future. And that is what I talked about in

501
00:27:51,600 --> 00:27:54,080
Speaker 1: that show on self talk that you know, doing my

502
00:27:54,240 --> 00:27:57,440
Speaker 1: endurance racist taught me Sally was you can't look ahead.

503
00:27:57,520 --> 00:27:59,119
Speaker 1: My gosh. You go and you say with you like

504
00:27:59,240 --> 00:28:00,639
Speaker 1: if you look at a and you go, oh, this

505
00:28:00,680 --> 00:28:02,199
Speaker 1: is how much I have left, or I'm not feeling well.

506
00:28:02,200 --> 00:28:04,320
Speaker 1: I can't believe I got fifty more flights for me

507
00:28:04,359 --> 00:28:05,879
Speaker 1: it was, oh, my gosh, I got to you know,

508
00:28:06,040 --> 00:28:08,879
Speaker 1: twenty more miles or whatever. So just to be in

509
00:28:08,920 --> 00:28:11,200
Speaker 1: the moment, and so my word, I have a bunch

510
00:28:11,240 --> 00:28:13,879
Speaker 1: of mantras like you, but it's just be and just

511
00:28:13,960 --> 00:28:16,600
Speaker 1: deal with this very moment what you need to do

512
00:28:16,960 --> 00:28:20,200
Speaker 1: right now, right, and that's all we can control. That's

513
00:28:20,240 --> 00:28:24,360
Speaker 1: that's right. You're only getting this chance on earth, this

514
00:28:24,400 --> 00:28:27,280
Speaker 1: one time. You better make the best of it. My

515
00:28:27,359 --> 00:28:30,840
Speaker 1: oncollegists said, I am not going to die a multiple

516
00:28:30,840 --> 00:28:33,840
Speaker 1: in my moment. I'm gonna probably die doing something crazy

517
00:28:33,920 --> 00:28:35,840
Speaker 1: like big at the top taking a picture of falling

518
00:28:35,880 --> 00:28:40,400
Speaker 1: off backwards. To make the best because we don't know

519
00:28:40,480 --> 00:28:43,720
Speaker 1: what tomorrow brings. Don't worry about tomorrow, don't worry about

520
00:28:43,760 --> 00:28:46,880
Speaker 1: the past. Just take this moment right now, make the

521
00:28:46,920 --> 00:28:49,160
Speaker 1: best of it, and just deal with what you can

522
00:28:49,280 --> 00:28:52,200
Speaker 1: at this moment, right. And that's like, it's crazy to

523
00:28:52,320 --> 00:28:55,880
Speaker 1: think that that's the simple solution to not stressing. Stress

524
00:28:55,960 --> 00:28:57,880
Speaker 1: is a choice, right, And people don't want to hear that,

525
00:28:57,880 --> 00:29:02,520
Speaker 1: but it's a choice exactly exactly. And you're gonna spend

526
00:29:02,680 --> 00:29:07,160
Speaker 1: as much time stressing as you are as making something better,

527
00:29:07,280 --> 00:29:10,280
Speaker 1: So why not use that energy to make it better? Right?

528
00:29:10,360 --> 00:29:12,480
Speaker 1: And you finally said, you know when you were in

529
00:29:12,480 --> 00:29:14,800
Speaker 1: the hospital and you thought, you know, I'm gonna do this,

530
00:29:14,800 --> 00:29:17,800
Speaker 1: this race, this event. And you started small and that's

531
00:29:17,800 --> 00:29:19,920
Speaker 1: the I say, there are no small steps, you know,

532
00:29:20,000 --> 00:29:23,440
Speaker 1: walking down a hospital corridor, that's how you start. And

533
00:29:23,480 --> 00:29:25,520
Speaker 1: it goes for everything in life, right, there are no

534
00:29:25,640 --> 00:29:29,560
Speaker 1: small steps exactly. And I just I set a goal,

535
00:29:29,680 --> 00:29:32,880
Speaker 1: and once I could walk around the halls, I said, okay,

536
00:29:32,880 --> 00:29:35,720
Speaker 1: now I'm going to incorporate lunges. And then I incorporated

537
00:29:35,720 --> 00:29:39,520
Speaker 1: the lunges. And it's always setting the next goal, right,

538
00:29:39,920 --> 00:29:42,560
Speaker 1: And sometimes you don't achieve it on time, but you

539
00:29:42,600 --> 00:29:46,080
Speaker 1: don't stop. You keep working towards it. Sometimes you have to,

540
00:29:46,200 --> 00:29:48,360
Speaker 1: like my book says like it's in a way, sometimes

541
00:29:48,360 --> 00:29:52,680
Speaker 1: you have to readjust things, but you just don't stop improving. Yeah,

542
00:29:52,720 --> 00:29:54,600
Speaker 1: you always have to readjust right, Sally. I mean, I've

543
00:29:54,640 --> 00:29:56,600
Speaker 1: never you know, And that's the whole trick. And that's

544
00:29:56,640 --> 00:29:59,280
Speaker 1: the art of you know, goal setting is you have

545
00:29:59,320 --> 00:30:00,840
Speaker 1: to know when to pet it and say, okay, there's

546
00:30:00,840 --> 00:30:02,920
Speaker 1: an obstacle. Do I go over and around it or

547
00:30:03,040 --> 00:30:05,760
Speaker 1: through it? And you know, yes, we need to have

548
00:30:05,840 --> 00:30:08,000
Speaker 1: the plans and the goals, but you have to be

549
00:30:08,040 --> 00:30:10,800
Speaker 1: willing to say, okay, what do I need to do now?

550
00:30:11,000 --> 00:30:13,720
Speaker 1: This wasn't working or I'm still going for that goal,

551
00:30:14,000 --> 00:30:16,720
Speaker 1: but I but I may need to change and that's okay,

552
00:30:16,760 --> 00:30:19,840
Speaker 1: that's the natural process. A lot of athletes get that

553
00:30:19,920 --> 00:30:23,400
Speaker 1: because of injuries and sickness and they realize, oh, I

554
00:30:23,440 --> 00:30:25,440
Speaker 1: got an injury, I have to keep working out. I

555
00:30:25,480 --> 00:30:29,000
Speaker 1: can't run, I'll swim stuff like that. But people who

556
00:30:29,040 --> 00:30:33,000
Speaker 1: aren't as athletic as us need to know and put

557
00:30:33,040 --> 00:30:36,320
Speaker 1: that in focus with other things in their life. And

558
00:30:36,440 --> 00:30:39,320
Speaker 1: if something gets in the way, you work around it.

559
00:30:39,360 --> 00:30:43,240
Speaker 1: You work through it. You don't give up. I I

560
00:30:43,360 --> 00:30:46,840
Speaker 1: it breaks my heart when people they give up and

561
00:30:47,040 --> 00:30:50,040
Speaker 1: they make bad choices to get through things, be it

562
00:30:50,200 --> 00:30:54,240
Speaker 1: you know, alcohol or drugs or something like that. It's like, no,

563
00:30:54,400 --> 00:30:57,479
Speaker 1: that's only going to make the situation worse. You have

564
00:30:57,560 --> 00:31:00,720
Speaker 1: to make the situation better. And you had a final

565
00:31:00,760 --> 00:31:03,680
Speaker 1: line on your website about you just keep moving forward. Right,

566
00:31:03,960 --> 00:31:06,560
Speaker 1: We're gonna have just keep moving forward. And slow is

567
00:31:06,600 --> 00:31:12,840
Speaker 1: still forward, right, slow as to right? You and me,

568
00:31:12,920 --> 00:31:15,520
Speaker 1: both you and me both you know fifty one. I'm

569
00:31:15,560 --> 00:31:18,000
Speaker 1: just I'm not as fast as I used to be. Right,

570
00:31:18,480 --> 00:31:21,400
Speaker 1: so I've got a few years on you. I under

571
00:31:21,480 --> 00:31:24,280
Speaker 1: scared she's still beat me in the push up contest.

572
00:31:24,280 --> 00:31:28,080
Speaker 1: She's not saying, Sally, thank you so much. And when

573
00:31:28,120 --> 00:31:29,440
Speaker 1: the book comes out, I want to have you back

574
00:31:29,440 --> 00:31:30,920
Speaker 1: on and I want to talk all about the book

575
00:31:31,160 --> 00:31:33,960
Speaker 1: because that's just amazing. And everyone check out Sally Sally

576
00:31:34,040 --> 00:31:37,880
Speaker 1: Kolm dot com just to be inspired. And again, if

577
00:31:37,920 --> 00:31:41,040
Speaker 1: Sally can do it and to have this attitude and

578
00:31:41,080 --> 00:31:44,120
Speaker 1: to keep moving forward, that's that's life, Sally, right, And

579
00:31:44,120 --> 00:31:46,920
Speaker 1: and we're all in it together, and we're all suffering together,

580
00:31:47,040 --> 00:31:49,720
Speaker 1: and we can all help each other, and um enjoy

581
00:31:49,800 --> 00:31:53,160
Speaker 1: the moment. That's right. Thank you, Tom, stay healthy, Thanks

582
00:31:53,160 --> 00:31:55,200
Speaker 1: you too, And don't sneak out on that boat too much.

583
00:31:55,360 --> 00:31:57,400
Speaker 1: I think I may have to try it. I'll keep

584
00:31:57,440 --> 00:32:00,400
Speaker 1: it in the water for you, make sure it's okay. Sally.

585
00:32:00,440 --> 00:32:02,440
Speaker 1: Thank you so much, and I look forward to speaking soon.

586
00:32:04,160 --> 00:32:17,560
Speaker 1: Have a great day, Bye bye, and we are back.

587
00:32:18,920 --> 00:32:21,480
Speaker 1: I hope you enjoyed that. I can't tell you how

588
00:32:21,560 --> 00:32:24,680
Speaker 1: much I did. And I can't tell you how fortunate

589
00:32:24,760 --> 00:32:27,760
Speaker 1: I feel to have met Sally years ago and to

590
00:32:28,280 --> 00:32:30,680
Speaker 1: call her friend now. I mean, she is so inspiring.

591
00:32:31,040 --> 00:32:33,720
Speaker 1: I hope you are inspired. I hope you are motivated

592
00:32:33,760 --> 00:32:38,480
Speaker 1: and just blown away by by her positive attitude and

593
00:32:38,720 --> 00:32:43,360
Speaker 1: just her warmth and an enthusiasm for life. Incredible. Thank

594
00:32:43,400 --> 00:32:45,760
Speaker 1: you Sally again. Amazing, And as I said in the

595
00:32:45,800 --> 00:32:48,920
Speaker 1: intro Fitness Disruptive, we're gonna talk about exercise. We're gonna

596
00:32:48,960 --> 00:32:52,400
Speaker 1: talk about strength training and cardiovascular exercise, and talk about nutrition,

597
00:32:52,680 --> 00:32:55,400
Speaker 1: and we're gonna talk about what we talked about today,

598
00:32:55,840 --> 00:32:58,840
Speaker 1: the mental side to all of this craziness, because it

599
00:32:58,920 --> 00:33:02,120
Speaker 1: is so connected. And if you don't have that under control,

600
00:33:03,200 --> 00:33:05,760
Speaker 1: the exercise and the good nutrition are going to do anything,

601
00:33:05,960 --> 00:33:09,480
Speaker 1: most likely because the the mindset is too powerful in

602
00:33:09,560 --> 00:33:12,960
Speaker 1: both directions. And so I'm gonna bring you people with

603
00:33:13,000 --> 00:33:15,200
Speaker 1: the direction that Sally has and and they're few and

604
00:33:15,200 --> 00:33:19,240
Speaker 1: far between. She is amazing. She is absolutely amazing, and

605
00:33:19,680 --> 00:33:23,400
Speaker 1: hopefully you got inspired, as I said, because who she is,

606
00:33:23,640 --> 00:33:25,840
Speaker 1: she is one in a million. So uh yeah, I

607
00:33:25,880 --> 00:33:29,080
Speaker 1: hope you enjoyed this, And if you haven't rated the show,

608
00:33:29,240 --> 00:33:31,360
Speaker 1: please do so, and thank you. If you already have

609
00:33:31,800 --> 00:33:33,880
Speaker 1: comments and questions, if you can leave them where you

610
00:33:33,960 --> 00:33:36,600
Speaker 1: listen to the show, please do so, and just hashtag

611
00:33:36,640 --> 00:33:39,800
Speaker 1: Fitness Disrupted with any posts to social media. I will

612
00:33:39,840 --> 00:33:44,880
Speaker 1: catch it and my Instagram, my Twitter is Tom h Fit.

613
00:33:45,000 --> 00:33:46,560
Speaker 1: You can reach out to me that way, and finally,

614
00:33:46,760 --> 00:33:49,320
Speaker 1: Fitness disrupted dot com you can email me. Go to

615
00:33:49,360 --> 00:33:51,840
Speaker 1: the site and email me through the site. Thank you

616
00:33:51,960 --> 00:33:55,720
Speaker 1: so much for listening. Thank you, Sally, one final time

617
00:33:55,760 --> 00:33:58,400
Speaker 1: again for for taking the time. You inspire me every

618
00:33:58,440 --> 00:34:01,360
Speaker 1: time we talk. We need to do more frequently. I'm

619
00:34:01,400 --> 00:34:05,400
Speaker 1: Tom Holland, Exercise physiologists, certified sports nutritionists. Thank you for

620
00:34:05,560 --> 00:34:09,080
Speaker 1: listening to say one final time today for the show

621
00:34:09,520 --> 00:34:12,880
Speaker 1: Three things We control how much we move, what we

622
00:34:12,920 --> 00:34:17,239
Speaker 1: put into our mouths, and our attitude, and that is

623
00:34:17,880 --> 00:34:28,560
Speaker 1: awesome and Sally Kosma is awesome. Believe in yourself. Fitness

624
00:34:28,600 --> 00:34:32,000
Speaker 1: Disrupted is a production of I Heart Radio. For more

625
00:34:32,040 --> 00:34:35,280
Speaker 1: podcasts from my heart Radio, visit the i heart Radio app,

626
00:34:35,480 --> 00:34:38,920
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.