1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,960 --> 00:00:18,720 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I 3 00:00:18,760 --> 00:00:21,119 Speaker 1: was talking to someone the other day, actually it was 4 00:00:21,160 --> 00:00:26,360 Speaker 1: on a podcast, and this person alluded to the fact 5 00:00:26,600 --> 00:00:30,720 Speaker 1: that they had lost a significant amount of weight and 6 00:00:30,840 --> 00:00:33,880 Speaker 1: kept it off. So I wasn't familiar with this person 7 00:00:34,080 --> 00:00:38,440 Speaker 1: before the podcast, and whenever I meet someone like that, 8 00:00:39,720 --> 00:00:42,600 Speaker 1: I need to know the story. And I have brought 9 00:00:42,680 --> 00:00:47,360 Speaker 1: you a handful of those people like David Garcia who 10 00:00:47,680 --> 00:00:49,879 Speaker 1: lost over a hundred pounds and kept it off for 11 00:00:49,960 --> 00:00:52,839 Speaker 1: over ten years, because that is part of the puzzle 12 00:00:54,080 --> 00:00:58,640 Speaker 1: hearing those stories. How did they do that? Because we 13 00:00:58,760 --> 00:01:02,800 Speaker 1: learned from that. When I wanted to be successful in 14 00:01:02,800 --> 00:01:06,319 Speaker 1: this industry, I started to look into people who had 15 00:01:06,360 --> 00:01:11,080 Speaker 1: been successful in this industry that I admired, that I believed, 16 00:01:11,560 --> 00:01:15,920 Speaker 1: you know, was aligned with their philosophy. Jack Lolaine one 17 00:01:16,440 --> 00:01:20,440 Speaker 1: of the well the top person and so the same 18 00:01:20,480 --> 00:01:25,400 Speaker 1: holds true with people who have been successful at weight 19 00:01:25,440 --> 00:01:30,640 Speaker 1: loss and kept it off in a healthy way. Really important. 20 00:01:31,040 --> 00:01:32,759 Speaker 1: We need to look at evolution, We need to look 21 00:01:32,800 --> 00:01:36,160 Speaker 1: at the empirical evidence. We need to look at everyday life, 22 00:01:36,160 --> 00:01:39,959 Speaker 1: what we can do and everyday people, not celebrities, not 23 00:01:40,520 --> 00:01:45,720 Speaker 1: people like that, but your next door neighbor who made 24 00:01:45,720 --> 00:01:51,640 Speaker 1: significant change and kept it off and is healthy and happy, 25 00:01:51,800 --> 00:01:54,360 Speaker 1: all of those things. So I kind of turned the 26 00:01:54,360 --> 00:01:58,720 Speaker 1: podcast around at that point and just started interviewing this person, 27 00:01:59,200 --> 00:02:02,840 Speaker 1: and one thing popped out of me. And this has 28 00:02:02,920 --> 00:02:07,680 Speaker 1: for years. This person said that they had, you know, lost, 29 00:02:08,000 --> 00:02:10,040 Speaker 1: I think it was over sixty pounds. I think that 30 00:02:10,120 --> 00:02:12,720 Speaker 1: was to start. But they used the term cheat day, 31 00:02:13,919 --> 00:02:17,240 Speaker 1: cheat day, and cheap meal. Now, for those of you 32 00:02:17,360 --> 00:02:23,160 Speaker 1: don't know many diet plans, maybe eating plans will give 33 00:02:23,200 --> 00:02:27,240 Speaker 1: you cheat day and cheap meal. And I have used 34 00:02:27,240 --> 00:02:30,920 Speaker 1: those terms in the past, but I stopped. I have stopped, 35 00:02:30,960 --> 00:02:33,679 Speaker 1: at least using it in the way that this person did. 36 00:02:33,760 --> 00:02:37,720 Speaker 1: And the current meaning, the connotation that people have with 37 00:02:37,800 --> 00:02:39,960 Speaker 1: cheat day, we need to stop using it. And I 38 00:02:40,040 --> 00:02:43,639 Speaker 1: said this to him. I said, listen, you're not cheating, 39 00:02:44,639 --> 00:02:47,640 Speaker 1: and I went into why. And that's today's podcast. Perfect 40 00:02:48,080 --> 00:02:51,639 Speaker 1: for a fit tip, Perfect for a fit tip. Let's 41 00:02:51,639 --> 00:02:55,440 Speaker 1: look at what the Dictionary definition of cheat is. Right 42 00:02:55,560 --> 00:02:59,720 Speaker 1: as a verb, it's to act dishonestly or unfairly in 43 00:03:00,040 --> 00:03:04,320 Speaker 1: order to gain an advantage, especially in a game or examination. 44 00:03:05,120 --> 00:03:09,200 Speaker 1: It can also be to avoid something undesirable by luck 45 00:03:09,400 --> 00:03:12,600 Speaker 1: or by skill. An example of that would be like 46 00:03:12,800 --> 00:03:18,480 Speaker 1: she cheated death in a car crash. Right. And then 47 00:03:18,600 --> 00:03:21,720 Speaker 1: one of the definitions when it is used as a 48 00:03:21,800 --> 00:03:27,400 Speaker 1: noun is a person who behaves dishonestly in order to 49 00:03:27,760 --> 00:03:31,400 Speaker 1: gain an advantage. What what is the common theme in 50 00:03:31,520 --> 00:03:38,240 Speaker 1: all of these definitions. There's negative connotation. It's a negative 51 00:03:39,240 --> 00:03:42,800 Speaker 1: just jumps out of you, right, And so this is 52 00:03:42,840 --> 00:03:46,560 Speaker 1: one of the main reasons we need to get rid 53 00:03:46,560 --> 00:03:51,960 Speaker 1: of that term. In my opinion, Listen again, as I 54 00:03:52,080 --> 00:03:54,440 Speaker 1: say that you could do whatever works for you, I'm 55 00:03:54,520 --> 00:03:57,600 Speaker 1: just as always putting my take on it. I don't 56 00:03:57,640 --> 00:04:02,120 Speaker 1: like it. I think it's it is a negative for 57 00:04:02,160 --> 00:04:07,800 Speaker 1: the reasons I just said. And words matter, words matter 58 00:04:07,840 --> 00:04:13,280 Speaker 1: a lot. It goes to eight people, how many times 59 00:04:13,280 --> 00:04:16,679 Speaker 1: am I going to bring that up until I die? 60 00:04:17,360 --> 00:04:22,400 Speaker 1: And it goes for intensity of exercise, it goes for uh, 61 00:04:22,760 --> 00:04:26,560 Speaker 1: you know, nutrition, how I approach my day and how 62 00:04:26,600 --> 00:04:31,080 Speaker 1: I approach a week. And I don't call it cheat. 63 00:04:31,120 --> 00:04:33,200 Speaker 1: I mean I've called it cheat in referring to how 64 00:04:33,279 --> 00:04:37,200 Speaker 1: it is used in the common vernacular. But when people 65 00:04:37,200 --> 00:04:42,000 Speaker 1: ask me how I eat, I say I eat five 66 00:04:42,080 --> 00:04:46,320 Speaker 1: to six medium sized meals a day, where one or 67 00:04:46,440 --> 00:04:50,120 Speaker 1: two but generally one is less than perfect. That's the 68 00:04:50,960 --> 00:04:54,839 Speaker 1: of the day. And then when it comes to a week, 69 00:04:56,080 --> 00:04:59,200 Speaker 1: I eat generally what I eat that way right, where 70 00:04:59,360 --> 00:05:04,320 Speaker 1: one meal a day Monday through Friday generally is less 71 00:05:04,360 --> 00:05:09,080 Speaker 1: than perfect, usually dinner when I'm less strict. And then 72 00:05:09,120 --> 00:05:14,040 Speaker 1: on the weekends is where I do the vast majority 73 00:05:14,200 --> 00:05:20,800 Speaker 1: of my less strictness, And that makes sense, makes sense 74 00:05:20,839 --> 00:05:22,520 Speaker 1: for me, makes sense for many of you. But I 75 00:05:22,520 --> 00:05:24,320 Speaker 1: don't call it cheating. I don't say a cheat on 76 00:05:24,320 --> 00:05:27,320 Speaker 1: the weekends. That's a negative. That means I'm not doing 77 00:05:27,360 --> 00:05:30,919 Speaker 1: something I should be doing. And there is no perfect 78 00:05:30,920 --> 00:05:35,599 Speaker 1: no matter what these social media fitness guru tell you. 79 00:05:36,240 --> 00:05:40,799 Speaker 1: I watched another the other day talking about cheat meals 80 00:05:40,800 --> 00:05:44,120 Speaker 1: as well, and the person was eating as they were 81 00:05:44,600 --> 00:05:47,360 Speaker 1: talking about cheat meals, and suffice it to say, I've 82 00:05:47,360 --> 00:05:50,200 Speaker 1: been in this industry long enough, I would argue, study 83 00:05:50,320 --> 00:05:54,440 Speaker 1: enough psychology, body language, all that kind of stuff to 84 00:05:54,800 --> 00:05:59,720 Speaker 1: make an educated guess that this person was struggling this 85 00:05:59,800 --> 00:06:03,479 Speaker 1: for and had not figured out how to eat and 86 00:06:03,600 --> 00:06:07,160 Speaker 1: was feeling guilty about those cheap days. And that's one 87 00:06:07,200 --> 00:06:10,039 Speaker 1: of the huge problems with the term cheat and the 88 00:06:10,120 --> 00:06:17,159 Speaker 1: connection to guilt. And then where do you stop funny 89 00:06:17,240 --> 00:06:19,720 Speaker 1: story at my brother's expense. I have many brothers, so 90 00:06:19,760 --> 00:06:24,080 Speaker 1: I can throw this out there without outing this person. 91 00:06:24,160 --> 00:06:29,040 Speaker 1: But he did the Body for Life many years ago 92 00:06:29,040 --> 00:06:30,719 Speaker 1: where they called it a cheat day. That's probably one 93 00:06:30,760 --> 00:06:33,200 Speaker 1: of the places that came from Bill Phillips Body for 94 00:06:33,240 --> 00:06:34,800 Speaker 1: a Life. You have a cheat day. I think that's 95 00:06:34,800 --> 00:06:36,800 Speaker 1: what it used. I'm almost positive it's long time ago. 96 00:06:37,960 --> 00:06:42,159 Speaker 1: But anyway, my brother tried this program and what he 97 00:06:42,160 --> 00:06:47,360 Speaker 1: would do, I can laugh again, it's family, uh is. 98 00:06:47,520 --> 00:06:51,480 Speaker 1: On that day he would go off the rails. And 99 00:06:51,560 --> 00:06:56,040 Speaker 1: that's another issue with the term cheat and being what 100 00:06:57,640 --> 00:07:01,480 Speaker 1: so restrictive all of the other days, so he would 101 00:07:02,680 --> 00:07:07,320 Speaker 1: literally eat himself sick. He didn't feel good. Can you 102 00:07:07,360 --> 00:07:10,040 Speaker 1: see the problem with that. You're restrictive six days of 103 00:07:10,040 --> 00:07:12,920 Speaker 1: the week. You go off the rails to the point 104 00:07:12,960 --> 00:07:15,360 Speaker 1: where you're well, since I can have whatever I want, 105 00:07:15,400 --> 00:07:18,800 Speaker 1: I'm gonna have everything. Is that a way to live? 106 00:07:19,880 --> 00:07:26,560 Speaker 1: It didn't work for him. Words matter. Words are really important, 107 00:07:27,520 --> 00:07:31,040 Speaker 1: especially when it comes to exercise and nutrition. So it's 108 00:07:31,040 --> 00:07:35,840 Speaker 1: not a cheat day, it's how you eat. It's a reality, right, 109 00:07:36,160 --> 00:07:40,920 Speaker 1: it's real world. There is no perfect there's enjoyment, and yes, 110 00:07:41,000 --> 00:07:43,520 Speaker 1: it's a healthy lifestyle. I don't want to use the 111 00:07:43,560 --> 00:07:46,880 Speaker 1: word cheat in anything. I don't cheat in in the 112 00:07:47,000 --> 00:07:51,040 Speaker 1: events I compete in. I don't cheat in school. I 113 00:07:51,080 --> 00:07:53,800 Speaker 1: don't cheat, and I don't cheat on my diet. It 114 00:07:53,920 --> 00:07:57,400 Speaker 1: is part of my diet. It's a healthy diet, all right. 115 00:07:57,640 --> 00:08:01,840 Speaker 1: And this goes to social gatherings. We are social people. 116 00:08:02,480 --> 00:08:05,840 Speaker 1: I talked about the blue zones to put that into context, 117 00:08:05,880 --> 00:08:07,960 Speaker 1: and a lot of people have a connection with that 118 00:08:08,280 --> 00:08:11,480 Speaker 1: or starting to just places in the world where people 119 00:08:11,680 --> 00:08:16,520 Speaker 1: live long, healthy, you know, vibrant lives and social connections 120 00:08:16,560 --> 00:08:18,240 Speaker 1: are huge part of that. So this is a big 121 00:08:18,280 --> 00:08:22,000 Speaker 1: issue with food. I don't want to get into too 122 00:08:22,000 --> 00:08:24,360 Speaker 1: deep because this is a fit tip, but I'm Irish 123 00:08:24,440 --> 00:08:29,280 Speaker 1: and Italian, and my Italian grandmother I used to tell 124 00:08:29,280 --> 00:08:32,120 Speaker 1: me and everyone you need to finish everything that is 125 00:08:32,160 --> 00:08:34,679 Speaker 1: on your plate or it's a sin. So she would 126 00:08:34,679 --> 00:08:39,080 Speaker 1: bring in not it's not just cheating their religious implications. 127 00:08:39,160 --> 00:08:43,160 Speaker 1: That's a problem. I joke, but it's it's it's not funny. 128 00:08:43,200 --> 00:08:48,240 Speaker 1: This is part of the issues with eating and culture 129 00:08:48,760 --> 00:08:52,280 Speaker 1: and family gathering. So to keep this a fit tip. 130 00:08:53,760 --> 00:08:57,520 Speaker 1: When I am less than perfect, are times when I 131 00:08:57,559 --> 00:09:00,520 Speaker 1: have less control? Does that not make sense? So in 132 00:09:00,520 --> 00:09:03,880 Speaker 1: other words, Monday through Friday, when I'm making my breakfast 133 00:09:03,880 --> 00:09:07,080 Speaker 1: pretty much, i'm making launch, I'm in the office, the studio, 134 00:09:07,640 --> 00:09:09,800 Speaker 1: I'm controlling my dinner. On the weekends is when I 135 00:09:09,800 --> 00:09:14,840 Speaker 1: will tend to go out with friends and family social gatherings. 136 00:09:15,240 --> 00:09:19,360 Speaker 1: That's when it makes sense for most of us to 137 00:09:19,400 --> 00:09:25,360 Speaker 1: be less than perfect. So weekends, family gatherings, when you're 138 00:09:25,360 --> 00:09:30,480 Speaker 1: at a restaurant, when you're with friends, when we have 139 00:09:30,600 --> 00:09:34,920 Speaker 1: less control, and that's okay, you still make great choices, 140 00:09:36,440 --> 00:09:38,880 Speaker 1: but you can have dessert and you can have that 141 00:09:38,920 --> 00:09:43,080 Speaker 1: appetizer because when it comes to the calories in calories 142 00:09:43,080 --> 00:09:44,960 Speaker 1: out over the course of twenty four hours or the 143 00:09:45,000 --> 00:09:50,640 Speaker 1: course of seven days, this works. And let's go back 144 00:09:50,679 --> 00:09:53,360 Speaker 1: to the definition. As I wrap this all up, you're 145 00:09:53,400 --> 00:09:56,559 Speaker 1: not avoiding as was in one of the definitions. You're 146 00:09:56,600 --> 00:10:07,640 Speaker 1: not acting dishonestly or un fairly. You are living. And 147 00:10:07,760 --> 00:10:12,360 Speaker 1: let me end with this. The same person said in 148 00:10:12,520 --> 00:10:17,320 Speaker 1: their journey that took years to get to that sixty 149 00:10:17,320 --> 00:10:20,959 Speaker 1: pounds down, and it's very smart, like had has had 150 00:10:21,000 --> 00:10:24,000 Speaker 1: done his homework. He used the term failure and mistakes, 151 00:10:24,000 --> 00:10:29,559 Speaker 1: made a lot of mistakes along the way, and I 152 00:10:29,559 --> 00:10:31,400 Speaker 1: I challenged him one more time, and I said, you 153 00:10:31,440 --> 00:10:37,480 Speaker 1: didn't make mistakes. It's all part of the journey. That 154 00:10:37,720 --> 00:10:42,280 Speaker 1: was the journey. That is the journey learning what so 155 00:10:42,520 --> 00:10:47,040 Speaker 1: much about your personal likes and dislikes. With exercise and 156 00:10:47,080 --> 00:10:51,640 Speaker 1: with food, that takes time. It's not a failure to 157 00:10:51,720 --> 00:10:54,760 Speaker 1: try form of exercise, ago, I don't like that. Try 158 00:10:54,840 --> 00:10:59,520 Speaker 1: ten forms of exercise, different classes and go. That's not 159 00:10:59,640 --> 00:11:05,120 Speaker 1: for me. Food is even harder, more challenging to learn 160 00:11:05,400 --> 00:11:11,360 Speaker 1: what is healthy and what you like and what your 161 00:11:11,360 --> 00:11:15,560 Speaker 1: body responds to, in other words, your levels of hunger 162 00:11:15,880 --> 00:11:19,880 Speaker 1: and satiety. That takes time. People, there's that's not failure. 163 00:11:20,120 --> 00:11:24,720 Speaker 1: Failure is doing the same thing or making mistakes, is 164 00:11:24,760 --> 00:11:28,120 Speaker 1: doing the same thing over and over again, right, insanity. 165 00:11:28,760 --> 00:11:31,280 Speaker 1: But that's just the process. So don't beat yourself up 166 00:11:31,320 --> 00:11:35,160 Speaker 1: that way either. It takes time. Took this person certain 167 00:11:35,160 --> 00:11:36,760 Speaker 1: amount of time. It will take you a certain amount 168 00:11:36,760 --> 00:11:39,560 Speaker 1: of time taking in the information. That's the final thing. 169 00:11:39,640 --> 00:11:43,200 Speaker 1: There's many others, but one the final points is this 170 00:11:43,240 --> 00:11:46,080 Speaker 1: person was learning what was bs and what was science, 171 00:11:46,840 --> 00:11:50,839 Speaker 1: And that's really hard. It's a lot of bad information 172 00:11:50,880 --> 00:11:55,360 Speaker 1: out there. Okay, so when we do the when you 173 00:11:55,480 --> 00:11:57,520 Speaker 1: don't call it a cheap meal, but it's when you're 174 00:11:57,600 --> 00:12:00,800 Speaker 1: less strict, when you're enjoying life, when you have less control, 175 00:12:01,400 --> 00:12:03,480 Speaker 1: and hey, when you go off the reservation, when you 176 00:12:03,520 --> 00:12:04,880 Speaker 1: go you know what, I want to go to that 177 00:12:04,920 --> 00:12:10,480 Speaker 1: fast food restaurant. When you are healthier, when you are 178 00:12:10,559 --> 00:12:13,520 Speaker 1: on that journey and learning and your body and mind 179 00:12:13,600 --> 00:12:16,440 Speaker 1: are changing in a way that is really hard to 180 00:12:16,480 --> 00:12:20,360 Speaker 1: describe and put out there, but it gets easier. You 181 00:12:20,440 --> 00:12:26,199 Speaker 1: crave the fast food less, you do it less, you 182 00:12:26,400 --> 00:12:30,320 Speaker 1: enjoy it less, and when you do do it, it 183 00:12:30,400 --> 00:12:33,680 Speaker 1: reminds you of how good healthy food makes you feel. 184 00:12:36,559 --> 00:12:41,200 Speaker 1: Last story, then I promise it's over. Iron Man South 185 00:12:41,240 --> 00:12:44,520 Speaker 1: Africa actually came up in my memories, my Facebook memories 186 00:12:44,559 --> 00:12:49,800 Speaker 1: recently a couple of years ago. Brutal, so many things 187 00:12:49,800 --> 00:12:52,560 Speaker 1: went wrong before the race and and during the race 188 00:12:52,640 --> 00:12:57,400 Speaker 1: as a result, and just brutal race. But during the run, 189 00:12:57,480 --> 00:13:02,000 Speaker 1: which was the hardest run and i've it was one 190 00:13:02,040 --> 00:13:06,120 Speaker 1: of the top three. I passed. There was out and 191 00:13:06,200 --> 00:13:10,640 Speaker 1: back three times, so three loops essentially for the marathon, 192 00:13:11,679 --> 00:13:16,480 Speaker 1: and I passed to McDonald's three times the next morning, 193 00:13:17,120 --> 00:13:19,880 Speaker 1: and anyone who's done endurance races or races like that, 194 00:13:19,960 --> 00:13:23,000 Speaker 1: no that you oftentimes wake up and you just crave garbage. 195 00:13:23,360 --> 00:13:28,360 Speaker 1: You want salt, and you want fat, even though like again, 196 00:13:28,520 --> 00:13:32,600 Speaker 1: I go very infrequented fast food restaurants, but I was like, 197 00:13:32,640 --> 00:13:35,240 Speaker 1: I need that, and I remembered it as being close 198 00:13:35,280 --> 00:13:37,719 Speaker 1: to my hotel. I started out on foot, which was 199 00:13:37,880 --> 00:13:40,600 Speaker 1: hard because it was the morning after the race. It 200 00:13:40,640 --> 00:13:43,040 Speaker 1: was a lot farther than I had remembered, but I 201 00:13:43,120 --> 00:13:46,200 Speaker 1: walked the whole way and when I walked inside, it 202 00:13:46,280 --> 00:13:50,760 Speaker 1: was filled with what fit iron man triathletes, men and women, 203 00:13:50,920 --> 00:13:55,560 Speaker 1: all eating McDonald's. But you looked at these people and 204 00:13:55,559 --> 00:13:58,679 Speaker 1: what do you what do you know? Everything I just said, 205 00:13:59,559 --> 00:14:02,240 Speaker 1: they crave it less, they do it less, they enjoy 206 00:14:02,240 --> 00:14:05,440 Speaker 1: it lest, but we do it. There is no perfect 207 00:14:05,480 --> 00:14:10,880 Speaker 1: and we're not cheating. It's a weird reward that is 208 00:14:10,920 --> 00:14:14,679 Speaker 1: like you enjoy for about eight seconds and then yes, 209 00:14:14,800 --> 00:14:17,880 Speaker 1: you get the mc gurgels and you're remind yourself of 210 00:14:18,040 --> 00:14:25,360 Speaker 1: why you're probably you know, yeah, you know what I 211 00:14:25,400 --> 00:14:27,000 Speaker 1: was gonna say. You probably didn't want to know you 212 00:14:27,040 --> 00:14:30,880 Speaker 1: wanted it because those people myself included. We eat a 213 00:14:30,880 --> 00:14:33,880 Speaker 1: lot of egg whites, We eat a lot of you know, 214 00:14:33,960 --> 00:14:37,920 Speaker 1: oatmeal every now and again. You do it and it's 215 00:14:38,040 --> 00:14:46,240 Speaker 1: not cheating, it's living. Stop feeling guilty and stop calling 216 00:14:46,240 --> 00:14:49,600 Speaker 1: it cheating. All right, Thank you for listening. Love this 217 00:14:49,640 --> 00:14:53,080 Speaker 1: topic as I do them. All you can reach out 218 00:14:53,120 --> 00:14:55,760 Speaker 1: to me. Tom h Fit is Instagram and Twitter. Tom 219 00:14:55,920 --> 00:14:59,880 Speaker 1: h Fit messages, comments, questions, Love to hear from you. 220 00:15:00,280 --> 00:15:02,360 Speaker 1: Rate the show, follow the show, whatever way you can 221 00:15:02,400 --> 00:15:05,960 Speaker 1: connect to the show. I greatly appreciate it. What else 222 00:15:06,000 --> 00:15:08,840 Speaker 1: Fitness disrupted dot com You can email me through the site. 223 00:15:09,560 --> 00:15:12,120 Speaker 1: All this stuff matters people. All this stuff adds up. 224 00:15:12,200 --> 00:15:16,160 Speaker 1: All this stuff will make it easier and make you 225 00:15:16,240 --> 00:15:20,720 Speaker 1: happier and make you healthier when you figure out your plan. 226 00:15:21,920 --> 00:15:24,680 Speaker 1: Thank you for listening, and remember there are three things 227 00:15:24,760 --> 00:15:28,560 Speaker 1: we all control. How much we move, what we put 228 00:15:28,600 --> 00:15:32,720 Speaker 1: into our mouths, and our attitudes or choices, and those 229 00:15:32,800 --> 00:15:35,960 Speaker 1: choices also go to what we call things, how we 230 00:15:36,040 --> 00:15:41,040 Speaker 1: frame things. That's up to us nobody else. I am 231 00:15:41,080 --> 00:15:49,320 Speaker 1: Tom Holland this is Fitness Disrupted, Believe in yourself. Fitness 232 00:15:49,360 --> 00:15:52,520 Speaker 1: Disrupted is a production of I Heart Radio. For more 233 00:15:52,600 --> 00:15:55,800 Speaker 1: podcasts from my Heart radio, visit the I heart Radio app, 234 00:15:56,000 --> 00:16:01,080 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.