1 00:00:00,080 --> 00:00:03,640 Speaker 1: The same workout doesn't work for everyone, and each organism, 2 00:00:03,800 --> 00:00:07,160 Speaker 1: each human is unique. The same diet doesn't work, the 3 00:00:07,200 --> 00:00:10,840 Speaker 1: same form of meditation for each person does not work, 4 00:00:10,880 --> 00:00:13,800 Speaker 1: and that's completely fine. We need to stop selling people 5 00:00:13,840 --> 00:00:16,680 Speaker 1: on the idea there's a one size fits all, but 6 00:00:16,880 --> 00:00:20,520 Speaker 1: there is a relative parameters that can be applied to everyone, 7 00:00:20,640 --> 00:00:23,720 Speaker 1: and then once you learn that, then you could develop 8 00:00:23,800 --> 00:00:34,400 Speaker 1: what's best for you. 9 00:00:38,920 --> 00:00:42,440 Speaker 2: Hey, everyone, Emily a body here bringing you another installment 10 00:00:42,600 --> 00:00:46,440 Speaker 2: of Hurdle Moment from Hurdle. This week, I am catching 11 00:00:46,520 --> 00:00:49,440 Speaker 2: up with Joe Holder. He's a past a guest on 12 00:00:49,520 --> 00:00:53,880 Speaker 2: the show, a Nike Master Trainer, a columnist for GQ, 13 00:00:54,200 --> 00:00:59,120 Speaker 2: founder of the Oho System, and really exciting news for Joe. 14 00:00:59,320 --> 00:01:03,319 Speaker 2: This week he is releasing a masterclass talk about a 15 00:01:03,400 --> 00:01:08,280 Speaker 2: life moment for Sure. On today's episode, Joe is talking 16 00:01:08,280 --> 00:01:10,760 Speaker 2: to me about the Master Glass, and he's also offering 17 00:01:10,880 --> 00:01:14,600 Speaker 2: us some insight on how to design a workout plan 18 00:01:14,680 --> 00:01:16,840 Speaker 2: that works for you. It's something that I get a 19 00:01:16,880 --> 00:01:20,200 Speaker 2: lot of questions about in my DMS. I would imagine 20 00:01:20,200 --> 00:01:23,039 Speaker 2: he gets plenty of questions about it in his and 21 00:01:23,080 --> 00:01:26,200 Speaker 2: so we decided to come together and rap about it. 22 00:01:26,319 --> 00:01:29,320 Speaker 2: Joe is offering up his best practice tips. He's teaching 23 00:01:29,360 --> 00:01:32,360 Speaker 2: you how to build the foundation for a lifetime of 24 00:01:32,400 --> 00:01:36,440 Speaker 2: good health by implementing strategies that will really work for you. 25 00:01:36,720 --> 00:01:39,440 Speaker 2: He outlines what could be seen as a Goldilocks week 26 00:01:39,520 --> 00:01:43,520 Speaker 2: of workouts, while understanding and reiterating that there is no 27 00:01:43,840 --> 00:01:47,240 Speaker 2: one size fits all when it comes to fitness. Of course, 28 00:01:47,240 --> 00:01:49,680 Speaker 2: it's always good for me to catch up with a friend. 29 00:01:49,720 --> 00:01:52,600 Speaker 2: I've known Joe for god at least I don't know 30 00:01:52,720 --> 00:01:57,880 Speaker 2: five or six years now, and I love seeing him shine. 31 00:01:58,320 --> 00:01:59,840 Speaker 2: I do want to take a moment to say, if 32 00:01:59,840 --> 00:02:03,600 Speaker 2: you haven't caught the season five premiere this week just 33 00:02:03,680 --> 00:02:07,640 Speaker 2: yet with Alex l author self care facilitator, you have 34 00:02:07,840 --> 00:02:10,160 Speaker 2: got to give it a listen. I have been loving 35 00:02:10,560 --> 00:02:14,160 Speaker 2: chatting with you all about that over on social. Also 36 00:02:14,360 --> 00:02:17,200 Speaker 2: huge giveaways happening right now over on social. Make sure 37 00:02:17,200 --> 00:02:19,960 Speaker 2: you are following the show over at Hurdle Podcast and 38 00:02:20,040 --> 00:02:22,440 Speaker 2: me over at Emily Abadi to stay in the loop 39 00:02:22,520 --> 00:02:25,480 Speaker 2: on how you can win some really awesome stuff. I'm 40 00:02:25,520 --> 00:02:28,840 Speaker 2: talking a subscription to Athletic Greens, a Hyperbolt Pro, a 41 00:02:28,919 --> 00:02:31,720 Speaker 2: power Dot, you know, Lululemon gift cards. I mean this 42 00:02:31,760 --> 00:02:35,120 Speaker 2: list is impressive. I won't delay us much longer. With that, 43 00:02:35,880 --> 00:02:50,120 Speaker 2: let's get to hurdling today. I am sitting down with 44 00:02:50,440 --> 00:02:54,720 Speaker 2: Joe Holder. He is the founder of the Oho System, 45 00:02:54,800 --> 00:02:57,640 Speaker 2: a Nike Master trainer, co founder of System of Service, 46 00:02:57,720 --> 00:02:59,000 Speaker 2: a true multi hyphen it. 47 00:02:59,440 --> 00:03:03,560 Speaker 3: What's good, what's up? How are you doing? 48 00:03:03,639 --> 00:03:07,240 Speaker 1: Thank you as always for having me, and congrats on 49 00:03:07,280 --> 00:03:08,800 Speaker 1: your ever evolving podcast. 50 00:03:09,880 --> 00:03:12,079 Speaker 2: Oh man, I know it's been a minute since we've 51 00:03:12,080 --> 00:03:15,959 Speaker 2: sat down for the pod. A lot has happened both 52 00:03:16,040 --> 00:03:18,840 Speaker 2: for the show and then of course for you. A 53 00:03:19,080 --> 00:03:25,120 Speaker 2: huge congratulations to you for a new chapter. Do you 54 00:03:25,120 --> 00:03:27,639 Speaker 2: want to tell the hurdlers what you've been working on? 55 00:03:27,960 --> 00:03:30,000 Speaker 1: Glad to be here again. Yeah, basically what I've been 56 00:03:30,040 --> 00:03:32,160 Speaker 1: working on. I've been working on a masterclass. It's been 57 00:03:33,440 --> 00:03:36,400 Speaker 1: going on for quite a while because of COVID situation, 58 00:03:36,560 --> 00:03:38,640 Speaker 1: through some wrenches in as it's throwed in wrenches and 59 00:03:38,720 --> 00:03:41,920 Speaker 1: all our lives. But I'm you know, opening their fitness 60 00:03:41,920 --> 00:03:45,200 Speaker 1: and wellness kind of vertical and I've you know, launched 61 00:03:45,240 --> 00:03:48,320 Speaker 1: a masterclass. So it's pretty exciting. 62 00:03:49,200 --> 00:03:49,360 Speaker 3: You know. 63 00:03:49,400 --> 00:03:52,680 Speaker 1: It definitely was slightly unexpected, but I'm glad for the 64 00:03:52,680 --> 00:03:55,840 Speaker 1: opportunity and it's a very interesting way I think to 65 00:03:56,000 --> 00:03:59,280 Speaker 1: kind of close out my twenties, and it was a 66 00:03:59,280 --> 00:04:02,960 Speaker 1: process of maturation in multiple ways. But I'm just glad 67 00:04:02,960 --> 00:04:07,200 Speaker 1: to hit more individuals, hopefully spread a message as beneficial 68 00:04:07,200 --> 00:04:10,560 Speaker 1: for them, and provide just a simpler way of hopefully 69 00:04:10,560 --> 00:04:12,240 Speaker 1: looking at kind of health and wellness. 70 00:04:12,440 --> 00:04:15,360 Speaker 2: I mentioned in your intro founder of the OHO system. 71 00:04:15,440 --> 00:04:18,200 Speaker 2: I know that you are getting into explaining that as 72 00:04:18,240 --> 00:04:21,760 Speaker 2: a part of your masterclass. Why don't you give the 73 00:04:22,080 --> 00:04:25,920 Speaker 2: hurdlers a little refresher on what exactly the SHO system is. 74 00:04:26,680 --> 00:04:28,960 Speaker 1: Yeah, So the Ultra system is essentially, you know, the 75 00:04:29,520 --> 00:04:32,880 Speaker 1: kind of the design philosophy and incubation kitchen in which 76 00:04:33,279 --> 00:04:39,400 Speaker 1: I kind of build out my whatever platform ideas, stories, services. 77 00:04:39,680 --> 00:04:43,240 Speaker 1: But it's just basically multifaceted. So one it kind of 78 00:04:43,240 --> 00:04:45,279 Speaker 1: means one can help others and others can help one. 79 00:04:45,360 --> 00:04:47,919 Speaker 1: So for everything that I do, there's a social impact 80 00:04:48,000 --> 00:04:50,279 Speaker 1: kind of component to it. And I think once you 81 00:04:50,360 --> 00:04:54,520 Speaker 1: really start to understand your physical health, that goes a 82 00:04:54,560 --> 00:04:57,040 Speaker 1: long way into other areas. So I focus on eight 83 00:04:57,080 --> 00:05:00,320 Speaker 1: key wellness strategies and I talk about that throughout my work. 84 00:05:00,640 --> 00:05:03,919 Speaker 1: So those eight key kind of wellness strategies are physical. 85 00:05:04,200 --> 00:05:07,640 Speaker 1: So that's really the standard kind of fitness, nutrition, what 86 00:05:07,720 --> 00:05:15,000 Speaker 1: you do to your body, mental, emotional, spiritual, intellectual, occupational, environmental, 87 00:05:15,520 --> 00:05:19,240 Speaker 1: and then kind of overall kind of community civic oriented. 88 00:05:19,360 --> 00:05:22,000 Speaker 1: So I focus on those things, understand the best that 89 00:05:22,040 --> 00:05:24,560 Speaker 1: we could do with that, and I just try to 90 00:05:24,760 --> 00:05:27,919 Speaker 1: introduce individuals to wellness strategies in those different areas with 91 00:05:28,360 --> 00:05:30,000 Speaker 1: a relative focus on the physical. 92 00:05:30,600 --> 00:05:32,680 Speaker 2: We know about the OTO system. We have an intro 93 00:05:32,839 --> 00:05:36,400 Speaker 2: to Joe Holder, the man behind it. Now, what I 94 00:05:36,440 --> 00:05:39,240 Speaker 2: want to dig into with you is talking about how 95 00:05:39,279 --> 00:05:42,280 Speaker 2: to design a workout plan that works for you. I 96 00:05:42,360 --> 00:05:45,159 Speaker 2: know that. I'm sure you hear it from your clients 97 00:05:45,200 --> 00:05:48,080 Speaker 2: all the time. This is definitely a sticking point for 98 00:05:48,160 --> 00:05:50,200 Speaker 2: some people. They're like, I don't know where to start. 99 00:05:50,279 --> 00:05:54,000 Speaker 2: I have so many options. I feel super overwhelmed. So 100 00:05:54,400 --> 00:05:57,080 Speaker 2: from the get go, when someone asks you like how 101 00:05:57,080 --> 00:05:59,039 Speaker 2: should I design a workout plan, what's one of the 102 00:05:59,040 --> 00:06:00,160 Speaker 2: first things that you tell that. 103 00:06:00,520 --> 00:06:01,880 Speaker 3: Yeah, I mean that's a great question. 104 00:06:01,960 --> 00:06:06,039 Speaker 1: I think people think they don't think about it abstractly enough, 105 00:06:06,360 --> 00:06:09,000 Speaker 1: or they're two abstracts. So basically I look at it 106 00:06:09,000 --> 00:06:13,719 Speaker 1: from a thought process of theory, then practicality than individuality. 107 00:06:13,760 --> 00:06:16,640 Speaker 1: So first let's look at it a theory standpoint. I 108 00:06:16,920 --> 00:06:20,560 Speaker 1: kind of basic down the basic rudimentary biomotor skills. So 109 00:06:20,600 --> 00:06:24,159 Speaker 1: I think everybody should be should work on basically what 110 00:06:24,240 --> 00:06:28,039 Speaker 1: our foundational human attributes that then can't be combined to 111 00:06:28,160 --> 00:06:30,360 Speaker 1: work on other things. So to make that a little 112 00:06:30,400 --> 00:06:33,160 Speaker 1: bit more clear, when you think about biomotor skills, if 113 00:06:33,160 --> 00:06:35,440 Speaker 1: we think about like endurance, you think about strength, You 114 00:06:35,520 --> 00:06:39,120 Speaker 1: kind of think about flexibility. If you combine flexibility and strength, 115 00:06:39,120 --> 00:06:42,200 Speaker 1: then you typically have mobility a little bit, you know, 116 00:06:42,320 --> 00:06:46,760 Speaker 1: you think about. 117 00:06:45,320 --> 00:06:46,960 Speaker 3: Agility and building out. 118 00:06:47,000 --> 00:06:49,680 Speaker 1: Basically, okay, what are the different areas that a body 119 00:06:49,720 --> 00:06:50,480 Speaker 1: should be worked. 120 00:06:50,960 --> 00:06:52,680 Speaker 3: Then from there, let's really focus on. 121 00:06:52,680 --> 00:06:55,760 Speaker 1: Either discipline or we can look at say training load, 122 00:06:56,240 --> 00:07:00,240 Speaker 1: intensity and volume. So to break it down basically, I 123 00:07:00,279 --> 00:07:02,640 Speaker 1: think what can be applied as a high low approach, 124 00:07:03,360 --> 00:07:06,760 Speaker 1: the body, especially as we age, needs high intensity exercise 125 00:07:06,839 --> 00:07:10,720 Speaker 1: not just to safe time, but to really jumpstart the 126 00:07:10,800 --> 00:07:14,160 Speaker 1: cells and the brain in different ways. So high intensity 127 00:07:14,400 --> 00:07:16,280 Speaker 1: I would say one to two times a week should 128 00:07:16,280 --> 00:07:18,640 Speaker 1: be on the docket for everyone. Then you need to 129 00:07:18,680 --> 00:07:21,560 Speaker 1: know that for a long standing kind of overall health, 130 00:07:21,560 --> 00:07:26,280 Speaker 1: which is also sometimes linked to mortality rates, your cardiovascular 131 00:07:26,320 --> 00:07:29,640 Speaker 1: health so you should have sometimes say two workouts a 132 00:07:29,680 --> 00:07:32,360 Speaker 1: week that are perhaps a little bit longer, and then 133 00:07:32,440 --> 00:07:34,600 Speaker 1: you should think about things that are strength based. So 134 00:07:34,640 --> 00:07:37,640 Speaker 1: you should definitely have one strength oriented workout a week, 135 00:07:37,760 --> 00:07:40,040 Speaker 1: something that probably has weights. 136 00:07:40,560 --> 00:07:42,200 Speaker 3: And then from there you can get a little bit. 137 00:07:42,120 --> 00:07:44,120 Speaker 1: More particular, which is all right, let me figure out 138 00:07:44,120 --> 00:07:46,160 Speaker 1: what it is that I do like. So maybe that's 139 00:07:46,200 --> 00:07:50,040 Speaker 1: just sports, maybe that is just you know, pilates, yoga, 140 00:07:50,120 --> 00:07:52,320 Speaker 1: that type of thing, but let me also figure out 141 00:07:52,320 --> 00:07:54,880 Speaker 1: what makes me a foundational athlete for what I like 142 00:07:54,920 --> 00:07:57,040 Speaker 1: to say is the sport of life. And then the 143 00:07:57,080 --> 00:08:00,000 Speaker 1: other big thing is when you look at it historically, 144 00:08:00,240 --> 00:08:02,480 Speaker 1: and there's actually just a recent book that was put 145 00:08:02,480 --> 00:08:06,000 Speaker 1: out on this that's really interesting. Exercise is weird, like 146 00:08:06,040 --> 00:08:09,920 Speaker 1: we're not really made to exercise, although it does have benefits, 147 00:08:09,960 --> 00:08:12,520 Speaker 1: what it really made to do is intermittently move. So 148 00:08:12,560 --> 00:08:14,440 Speaker 1: that's why, you know, I'm a fan of the thing 149 00:08:14,640 --> 00:08:17,920 Speaker 1: as you know, exercise snacks. But the main components really 150 00:08:17,920 --> 00:08:20,400 Speaker 1: of your workout should be before we even think about 151 00:08:20,480 --> 00:08:23,320 Speaker 1: distinct disciplines. We think about, okay, what are the high 152 00:08:23,320 --> 00:08:27,640 Speaker 1: intensity things, what are the lower intensity? What is the strength? 153 00:08:28,240 --> 00:08:30,200 Speaker 1: And then what are the things that get me moving. 154 00:08:30,280 --> 00:08:32,480 Speaker 1: That's similar to a sport, even if I'm not playing 155 00:08:32,520 --> 00:08:34,839 Speaker 1: a sport. They get me used to kind of using 156 00:08:34,840 --> 00:08:38,239 Speaker 1: my body as an integrative unit that's not necessarily directly 157 00:08:38,240 --> 00:08:40,840 Speaker 1: connected to an exercise, and then we can build it 158 00:08:40,880 --> 00:08:45,040 Speaker 1: out because to be honest, exercise is really the easiest 159 00:08:45,040 --> 00:08:49,080 Speaker 1: thing of your wellness program. Think about themes, okay, then 160 00:08:49,160 --> 00:08:52,040 Speaker 1: think about how many times a week you should do 161 00:08:52,080 --> 00:08:54,320 Speaker 1: those things. So the easiest is high intensity one to 162 00:08:54,360 --> 00:08:57,160 Speaker 1: two times a week. Load to moderate intensity that is 163 00:08:57,240 --> 00:09:00,960 Speaker 1: steady state, so you know, circuit or you know the 164 00:09:01,000 --> 00:09:07,160 Speaker 1: standard cardio kind of movements, exercises, running, ellipticals, a bike, whatever, 165 00:09:07,600 --> 00:09:10,400 Speaker 1: even walking two times a week. Adding try to add 166 00:09:10,400 --> 00:09:13,320 Speaker 1: in your strength using weights one time a week, and 167 00:09:13,360 --> 00:09:17,360 Speaker 1: then just intermittently move. Break up your days with with 168 00:09:17,520 --> 00:09:19,080 Speaker 1: making sure that you move. So that could be a 169 00:09:19,120 --> 00:09:21,160 Speaker 1: short even walk around the park, that could be playing 170 00:09:21,200 --> 00:09:23,679 Speaker 1: with your dog, that could be a pilates class, whatever. 171 00:09:24,320 --> 00:09:27,199 Speaker 1: Just rule number one is don't try to overly complicate it. 172 00:09:27,360 --> 00:09:29,640 Speaker 2: For sure. And so we have a lot of active 173 00:09:30,120 --> 00:09:33,240 Speaker 2: people listening to this show, a lot of them you know, 174 00:09:33,600 --> 00:09:36,080 Speaker 2: regularly moving doing a lot of the things that you 175 00:09:36,240 --> 00:09:41,040 Speaker 2: are exing here. For the person who really isn't into 176 00:09:41,160 --> 00:09:45,000 Speaker 2: a workout pattern and they hear, Okay, I want you 177 00:09:45,040 --> 00:09:47,000 Speaker 2: to be moving in some way five days a week. 178 00:09:47,160 --> 00:09:49,199 Speaker 2: I think now is a really great time for you 179 00:09:49,320 --> 00:09:51,720 Speaker 2: to address what you touched on briefly, which was the 180 00:09:51,800 --> 00:09:54,640 Speaker 2: idea of the exercise snack, and how that can be 181 00:09:54,679 --> 00:09:58,280 Speaker 2: helpful for someone to get them moving more regularly in 182 00:09:58,320 --> 00:09:59,760 Speaker 2: the way that you suggest. 183 00:10:00,240 --> 00:10:03,360 Speaker 1: Yeah, that's a great call out. Essentially, what we're trying 184 00:10:03,400 --> 00:10:06,640 Speaker 1: to do is set the parameters consistently for movement. So 185 00:10:07,360 --> 00:10:12,160 Speaker 1: the concept of exercise snacks, it's brought about breaking up 186 00:10:12,280 --> 00:10:16,480 Speaker 1: exercise into components and compartments throughout the day, which typically 187 00:10:16,559 --> 00:10:19,520 Speaker 1: especially when looked at in you know, people with insulin 188 00:10:19,559 --> 00:10:22,760 Speaker 1: resistance or diabetes patients which is a strong portion of 189 00:10:22,800 --> 00:10:26,680 Speaker 1: the population, typically help them control their blood sugar and 190 00:10:26,720 --> 00:10:27,640 Speaker 1: health markers. 191 00:10:28,000 --> 00:10:29,120 Speaker 3: And then what other. 192 00:10:29,000 --> 00:10:32,280 Speaker 1: Research is showing is that the it's better for the 193 00:10:32,320 --> 00:10:35,600 Speaker 1: body from a health perspective, so often move more throughout 194 00:10:35,640 --> 00:10:39,520 Speaker 1: the day instead of just one block. So with exercise snacks, 195 00:10:39,559 --> 00:10:43,880 Speaker 1: it's really just looking at exercise or movement as snack components. 196 00:10:43,920 --> 00:10:46,760 Speaker 1: So typically ten to fifteen minutes, and for me, it's 197 00:10:46,800 --> 00:10:49,880 Speaker 1: super simple I use it to kind of build parameters 198 00:10:49,920 --> 00:10:52,560 Speaker 1: around my debt. So I wake up, but I typically 199 00:10:52,600 --> 00:10:56,240 Speaker 1: do ten minutes of stretching, then ten minutes of you know, 200 00:10:56,360 --> 00:10:59,000 Speaker 1: a little bit of higher intensity movement. During the day, 201 00:10:59,160 --> 00:11:02,120 Speaker 1: I'm often sitting a lot, so I typically just every 202 00:11:02,200 --> 00:11:04,400 Speaker 1: sixty to ninety minutes, I just get up and just 203 00:11:04,600 --> 00:11:08,000 Speaker 1: do some movements for five minutes, and then at the 204 00:11:08,040 --> 00:11:10,560 Speaker 1: end of the day I exercise for thirty minutes. And 205 00:11:10,600 --> 00:11:12,840 Speaker 1: those are the days where I'm like really busy, I 206 00:11:12,880 --> 00:11:14,840 Speaker 1: don't really have time to go to the gym or 207 00:11:15,000 --> 00:11:18,360 Speaker 1: everybody spending more time inside. So I guess my body 208 00:11:18,480 --> 00:11:22,439 Speaker 1: used to consistent movement, not so much just formulaic exercise, 209 00:11:22,480 --> 00:11:24,640 Speaker 1: which all of us might be a little bit tired of, 210 00:11:24,840 --> 00:11:29,080 Speaker 1: coupled with everything else that's going on. And research backs 211 00:11:29,120 --> 00:11:32,280 Speaker 1: it up. Research really just shows that the body does 212 00:11:32,320 --> 00:11:35,959 Speaker 1: not care if you consider it exercise or you're just moving. 213 00:11:36,360 --> 00:11:40,720 Speaker 1: If you're once you're utilizing the muscles, utilizing the cardiovascular system, 214 00:11:41,240 --> 00:11:43,560 Speaker 1: and what I like to say, flossing the tissues, that 215 00:11:43,600 --> 00:11:46,040 Speaker 1: will do a lot for health. Then when you really 216 00:11:46,040 --> 00:11:49,199 Speaker 1: want to focus on your aesthetics or performance, of course, 217 00:11:49,240 --> 00:11:50,880 Speaker 1: then you need to have you know, a little bit 218 00:11:50,880 --> 00:11:54,880 Speaker 1: more of a regimented and oriented, you know, exercise plan, 219 00:11:55,000 --> 00:11:57,000 Speaker 1: but for most people, they just really need to start 220 00:11:57,000 --> 00:11:58,360 Speaker 1: with their foundational health. 221 00:12:00,160 --> 00:12:03,320 Speaker 2: Also, in your masterclass, when you're talking about how to 222 00:12:03,360 --> 00:12:06,480 Speaker 2: design a workout plan that works for you, you mentioned 223 00:12:06,720 --> 00:12:10,440 Speaker 2: the importance of thinking about the other stressors in your life. 224 00:12:10,520 --> 00:12:11,480 Speaker 2: Talk to me about that. 225 00:12:12,600 --> 00:12:15,000 Speaker 3: Yeah, that's real, I mean because I've seen that firsthand. 226 00:12:15,000 --> 00:12:17,280 Speaker 1: I mean, Emily known me for a while and you've 227 00:12:17,320 --> 00:12:21,080 Speaker 1: seen me mature, I suppose in multiple ways. But as 228 00:12:21,080 --> 00:12:24,400 Speaker 1: you also know, you know where you started out, as 229 00:12:24,480 --> 00:12:28,480 Speaker 1: you know, reporting freelance, writing, hopping around New York City, 230 00:12:28,640 --> 00:12:30,800 Speaker 1: having to do so many different things, it wears on 231 00:12:30,840 --> 00:12:32,719 Speaker 1: you and then you think, oh, I still got to 232 00:12:32,760 --> 00:12:35,280 Speaker 1: get a workout in. When a body sometimes is just 233 00:12:35,280 --> 00:12:37,840 Speaker 1: like hold up. You know, maybe we should sleep and 234 00:12:37,920 --> 00:12:40,800 Speaker 1: maybe maybe we should take a rest, and it's a 235 00:12:40,800 --> 00:12:44,480 Speaker 1: difference between sleep and rest. But for all intents and purposes, 236 00:12:44,600 --> 00:12:47,240 Speaker 1: let's just really think about the other stressors you might 237 00:12:47,360 --> 00:12:50,880 Speaker 1: have in your life, because your body still has kind 238 00:12:50,880 --> 00:12:52,760 Speaker 1: of a response to those in the same way it 239 00:12:52,760 --> 00:12:55,280 Speaker 1: would have a response to a workout. So if the 240 00:12:55,320 --> 00:12:58,800 Speaker 1: rest of your life is overloaded by these stressors which 241 00:12:58,840 --> 00:13:02,920 Speaker 1: then create a response either a positive or negative response 242 00:13:02,920 --> 00:13:05,559 Speaker 1: in the body, especially by the way you perceive them, 243 00:13:05,920 --> 00:13:08,640 Speaker 1: that could push you further down a hole. So sometimes 244 00:13:08,679 --> 00:13:11,400 Speaker 1: what's important is to not just think, oh, I have 245 00:13:11,480 --> 00:13:14,600 Speaker 1: to work out. Sometimes it's important to think, Okay, what 246 00:13:14,679 --> 00:13:18,679 Speaker 1: are the other ways I can reduce stress or in 247 00:13:18,720 --> 00:13:20,600 Speaker 1: my life? And then what are the other days I 248 00:13:20,600 --> 00:13:24,240 Speaker 1: could other ways I could change my perceived response to 249 00:13:24,320 --> 00:13:27,040 Speaker 1: hardships in my life Because to an extent, if I 250 00:13:27,080 --> 00:13:29,280 Speaker 1: don't like my job but I'm still showing up to it, 251 00:13:29,640 --> 00:13:32,920 Speaker 1: that'll create a distressed kind of reaction. Right, But if 252 00:13:32,920 --> 00:13:35,560 Speaker 1: I can change my perception of the job, understand I 253 00:13:35,600 --> 00:13:38,920 Speaker 1: won't be at that job forever and change and even 254 00:13:38,960 --> 00:13:40,600 Speaker 1: I still have to do it, I still have to 255 00:13:40,640 --> 00:13:43,800 Speaker 1: engage in this stress. If I can improve my response 256 00:13:43,840 --> 00:13:46,400 Speaker 1: to these things that I have to engage in, regardless 257 00:13:47,000 --> 00:13:49,000 Speaker 1: to something that's a little bit more positive or not 258 00:13:49,120 --> 00:13:53,520 Speaker 1: as distressful as important, then reduce the obscene stress in 259 00:13:53,559 --> 00:13:55,720 Speaker 1: your life that you don't need, say like going to 260 00:13:55,760 --> 00:14:00,400 Speaker 1: bed too late, whatever, arguing with I'm not going to 261 00:14:00,440 --> 00:14:02,160 Speaker 1: tell you break up with your boyfriend, your girlfriend or your 262 00:14:02,160 --> 00:14:05,960 Speaker 1: husband and your wife, but like maybe reduce something some 263 00:14:06,040 --> 00:14:08,640 Speaker 1: issues that you might have with significant others in your life, 264 00:14:09,200 --> 00:14:12,319 Speaker 1: and then you can include the additional stress, which is 265 00:14:12,360 --> 00:14:15,280 Speaker 1: a workout, but that workout will then be more of 266 00:14:15,320 --> 00:14:18,600 Speaker 1: a beneficial response that the body has because you're more 267 00:14:18,600 --> 00:14:22,960 Speaker 1: adept to essentially put up with that because you've reduced 268 00:14:23,000 --> 00:14:27,400 Speaker 1: other stressors but also have improved their response to the 269 00:14:27,440 --> 00:14:29,520 Speaker 1: other difficult things that might be in your life. So 270 00:14:30,360 --> 00:14:33,080 Speaker 1: I think that's important. That's what I've seen, and especially 271 00:14:33,160 --> 00:14:36,280 Speaker 1: being in a real world right like or real world athletes. 272 00:14:36,480 --> 00:14:38,440 Speaker 1: I'm not in the NBA, I'm not in the NFL, 273 00:14:38,520 --> 00:14:42,760 Speaker 1: Like my life isn't oriented towards just playing a sport. 274 00:14:42,880 --> 00:14:45,160 Speaker 1: And even with my work is you know, part of 275 00:14:45,160 --> 00:14:47,640 Speaker 1: it being a personal trainer. My work has never been 276 00:14:47,880 --> 00:14:50,640 Speaker 1: just around working out. I'm teaching other people how to 277 00:14:50,680 --> 00:14:54,080 Speaker 1: do that. So it's been a case study for me 278 00:14:54,160 --> 00:14:55,880 Speaker 1: and it's something that I'm sure every a lot of 279 00:14:55,880 --> 00:14:58,840 Speaker 1: other people can attest to, including yourself. But I really 280 00:14:58,880 --> 00:15:00,560 Speaker 1: want people to want I like to say, is take 281 00:15:00,560 --> 00:15:02,800 Speaker 1: an audit, but they take an audit of your every 282 00:15:02,880 --> 00:15:06,240 Speaker 1: day take an audit of both your responses to the environment, 283 00:15:06,280 --> 00:15:09,920 Speaker 1: what's in your environment, and understand if I can reduce 284 00:15:09,960 --> 00:15:14,920 Speaker 1: those things, those possible stressors that I have negative reactions to, 285 00:15:15,400 --> 00:15:18,040 Speaker 1: and either remove them or improve my response to them, 286 00:15:18,360 --> 00:15:20,880 Speaker 1: then will go a long long way into improving your 287 00:15:20,920 --> 00:15:21,560 Speaker 1: overall health. 288 00:15:29,480 --> 00:15:32,640 Speaker 2: Taking a break from today's episode to talk about my sponsor, 289 00:15:32,840 --> 00:15:37,920 Speaker 2: Green Chef. 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Also important 318 00:17:24,920 --> 00:17:27,200 Speaker 2: when it comes to designing a workout plan that works 319 00:17:27,240 --> 00:17:30,760 Speaker 2: for you is letting go of this idea of perfection 320 00:17:31,080 --> 00:17:35,200 Speaker 2: and simply, as you put it, aiming to be better consistently. 321 00:17:35,600 --> 00:17:39,520 Speaker 2: Talk to me about your philosophy that life is kind 322 00:17:39,520 --> 00:17:42,400 Speaker 2: of like a class schedule when it comes to our fitness. 323 00:17:42,600 --> 00:17:45,800 Speaker 1: I think as a creative, as you know, there's a 324 00:17:45,800 --> 00:17:48,320 Speaker 1: lot that happens. Sometimes you don't know where your next 325 00:17:48,359 --> 00:17:50,399 Speaker 1: check is coming from. Sometimes you don't know what the 326 00:17:50,440 --> 00:17:53,200 Speaker 1: next class is, that type of thing. So how I've 327 00:17:53,240 --> 00:17:56,119 Speaker 1: really thought about that and also applied it to my life, 328 00:17:56,200 --> 00:17:58,240 Speaker 1: especially I have learning a lot of my time, and 329 00:17:58,359 --> 00:18:00,600 Speaker 1: you pen is, can I create it a kind of 330 00:18:00,800 --> 00:18:04,520 Speaker 1: a class schedule, and that includes for my fitness programming. Right, 331 00:18:04,600 --> 00:18:07,960 Speaker 1: So it's if I am if I'm say a runner, 332 00:18:08,119 --> 00:18:10,879 Speaker 1: and all I do is run, you can't just do 333 00:18:11,000 --> 00:18:13,520 Speaker 1: the same class over and over again and think to 334 00:18:13,960 --> 00:18:17,359 Speaker 1: you'll still continue your progress. You need those electives that 335 00:18:17,359 --> 00:18:21,040 Speaker 1: could hopefully build up your main let's say your major. Right, 336 00:18:21,080 --> 00:18:23,480 Speaker 1: So we all had to take those electives. So maybe 337 00:18:23,520 --> 00:18:25,560 Speaker 1: I do a little bit of strength training, maybe I 338 00:18:25,600 --> 00:18:28,760 Speaker 1: do a little bit more mobility work to improve my major. 339 00:18:29,200 --> 00:18:32,480 Speaker 1: So then we think of basically, if we set up 340 00:18:32,560 --> 00:18:35,479 Speaker 1: our workout program like a class schedule, It's like, Okay, 341 00:18:35,560 --> 00:18:38,919 Speaker 1: I know my core, I know my core curriculum, but 342 00:18:39,000 --> 00:18:41,120 Speaker 1: I also can set up the things outside my core 343 00:18:41,160 --> 00:18:44,280 Speaker 1: curriculum that will make sure that my performance within that 344 00:18:44,320 --> 00:18:48,080 Speaker 1: core curriculum will be better, whether that be recovery protocols, 345 00:18:48,080 --> 00:18:52,200 Speaker 1: whether that be athletic found athletic foundational work, whether that 346 00:18:52,280 --> 00:18:54,720 Speaker 1: be just stuff for fun. Fun is important, and that's 347 00:18:54,760 --> 00:18:56,520 Speaker 1: what games are really for the athlete. 348 00:18:56,560 --> 00:18:57,040 Speaker 3: They're fun. 349 00:18:57,440 --> 00:18:58,960 Speaker 1: So in the same way, you can kind of set 350 00:18:59,000 --> 00:19:03,120 Speaker 1: up your challenges you're games, and then your benchmarks, because 351 00:19:03,160 --> 00:19:05,919 Speaker 1: the time is going to pass anyway, and then sometimes 352 00:19:05,920 --> 00:19:08,320 Speaker 1: that time can be spent doing more workouts, sometimes it 353 00:19:08,359 --> 00:19:10,800 Speaker 1: can be spent doing less whatever. But if the time 354 00:19:10,880 --> 00:19:12,280 Speaker 1: is going to pass and you could set up a 355 00:19:12,320 --> 00:19:16,080 Speaker 1: schedule accordingly, your class schedule, you'll always graduate because that 356 00:19:16,160 --> 00:19:17,920 Speaker 1: was really the thing, as you know, in high school, 357 00:19:17,920 --> 00:19:21,160 Speaker 1: middle school, college, whatever, if you just showed up, even 358 00:19:21,200 --> 00:19:22,879 Speaker 1: if you didn't put in the most effort, even if 359 00:19:22,920 --> 00:19:26,560 Speaker 1: you just showed up, you graduated like because you were 360 00:19:26,600 --> 00:19:28,680 Speaker 1: just like, I'm here, I guess I'll take this test. 361 00:19:29,119 --> 00:19:31,600 Speaker 1: So in the same way for your health, sometimes it's 362 00:19:31,640 --> 00:19:34,240 Speaker 1: like you don't have to love everything that you do, 363 00:19:34,280 --> 00:19:36,720 Speaker 1: but if you show up, and that's why the exercise 364 00:19:36,760 --> 00:19:40,160 Speaker 1: snacks are important, That's why creating the class schedule is important, 365 00:19:40,840 --> 00:19:43,800 Speaker 1: you'll eventually graduate and you'll understand the wellness strategies that 366 00:19:43,880 --> 00:19:45,639 Speaker 1: work best for you to improve your health. 367 00:19:45,880 --> 00:19:48,840 Speaker 2: Talk to me about the importance of understanding your why 368 00:19:48,960 --> 00:19:51,359 Speaker 2: when it comes to designing a workout plan. 369 00:19:52,560 --> 00:19:55,560 Speaker 3: Yeah, so you can go a couple ways with this. 370 00:19:55,800 --> 00:19:57,399 Speaker 1: You know a lot of people like to get super 371 00:19:57,560 --> 00:20:03,040 Speaker 1: esoteric and super thoughtful fit, and that's more so your purpose, 372 00:20:03,200 --> 00:20:06,520 Speaker 1: like your deeper purpose I think is important when you're 373 00:20:06,600 --> 00:20:08,880 Speaker 1: doing any of this, because your deeper purpose for taking 374 00:20:08,880 --> 00:20:11,439 Speaker 1: care of yourself shouldn't be, you know, simply for abs 375 00:20:11,520 --> 00:20:14,920 Speaker 1: or whatever to thin out. And you know, I've been 376 00:20:14,960 --> 00:20:17,840 Speaker 1: inspired by your personal kind of health and fitness journey 377 00:20:17,880 --> 00:20:20,160 Speaker 1: that I think has has morphed over the years. There's 378 00:20:20,200 --> 00:20:24,600 Speaker 1: typically a deeper purpose associated with improving your body, whether 379 00:20:24,680 --> 00:20:28,119 Speaker 1: that be having to deal with possible past trauma, whether 380 00:20:28,160 --> 00:20:31,280 Speaker 1: that be trying to push towards something greater, whether that 381 00:20:31,320 --> 00:20:33,679 Speaker 1: be just just wanting to see what your body is 382 00:20:33,720 --> 00:20:36,520 Speaker 1: capable of. So that's kind of the purpose, right, And 383 00:20:36,520 --> 00:20:39,720 Speaker 1: then your why, I think is a little some people 384 00:20:39,800 --> 00:20:42,439 Speaker 1: use these interchangeably. But for my why, my why is 385 00:20:42,440 --> 00:20:45,320 Speaker 1: super short term. My why is okay, in the next 386 00:20:45,520 --> 00:20:47,840 Speaker 1: two to four to six weeks, what is it do 387 00:20:47,920 --> 00:20:49,080 Speaker 1: I want to accomplish? 388 00:20:49,119 --> 00:20:50,320 Speaker 3: Like why am I doing this? 389 00:20:50,960 --> 00:20:53,880 Speaker 1: And if I can define why in this short term, right, 390 00:20:54,280 --> 00:20:56,320 Speaker 1: so I could say, Okay, why am I doing this? Okay, 391 00:20:56,840 --> 00:20:59,800 Speaker 1: my neck hurts, I want to do a rehab protocol 392 00:20:59,800 --> 00:21:01,720 Speaker 1: to make me feel a little bit better, Okay, I 393 00:21:01,760 --> 00:21:05,760 Speaker 1: want to lose ten pounds whatever. Set up some sort 394 00:21:05,760 --> 00:21:08,359 Speaker 1: of parameter for your success, but also let it connect 395 00:21:08,400 --> 00:21:09,440 Speaker 1: to your deeper purpose. 396 00:21:09,680 --> 00:21:13,760 Speaker 3: And that's why I think engaging. 397 00:21:13,240 --> 00:21:15,480 Speaker 1: Kind of in the physical to connect to those deeper 398 00:21:15,480 --> 00:21:19,160 Speaker 1: purposes is important, you know, and whatever. In Eastern philosophy, 399 00:21:19,200 --> 00:21:21,399 Speaker 1: you can't really open up your other chakras until you 400 00:21:21,480 --> 00:21:22,600 Speaker 1: open up your root chakra. 401 00:21:22,680 --> 00:21:23,720 Speaker 3: And the way to. 402 00:21:23,720 --> 00:21:26,520 Speaker 1: Improve your root chakras through physical activity that leads to, 403 00:21:27,119 --> 00:21:29,480 Speaker 1: among other ways, that leads to improvement in all these 404 00:21:29,600 --> 00:21:35,240 Speaker 1: kind of more esoteric areas. So why is a foundational grounding. 405 00:21:35,520 --> 00:21:39,200 Speaker 1: And then the purpose is kind of what we add 406 00:21:39,200 --> 00:21:42,240 Speaker 1: in there that really pushes you on the days where 407 00:21:42,240 --> 00:21:44,240 Speaker 1: you don't think it makes sense. But the why is 408 00:21:44,280 --> 00:21:46,440 Speaker 1: so you don't have to think about it. It's like, Okay, 409 00:21:46,480 --> 00:21:48,560 Speaker 1: I know I am doing this. I want to get 410 00:21:48,560 --> 00:21:51,520 Speaker 1: a little bit faster, I want to whatever, run a marathon. 411 00:21:51,680 --> 00:21:52,160 Speaker 3: That's the thing. 412 00:21:52,400 --> 00:21:55,159 Speaker 1: Then the purpose that connects you to your deeper purpose, 413 00:21:55,200 --> 00:21:59,040 Speaker 1: which might change, but I think it's important to have 414 00:21:59,080 --> 00:21:59,840 Speaker 1: those two things. 415 00:22:00,800 --> 00:22:02,520 Speaker 2: Yeah, And I think I mean, as you say, the 416 00:22:02,560 --> 00:22:05,440 Speaker 2: purpose and the why going hand in hand. For someone 417 00:22:05,520 --> 00:22:08,520 Speaker 2: who says something like yeah, I want to lose ten pounds, well, 418 00:22:08,560 --> 00:22:10,240 Speaker 2: then you have to ask yourself. And this is what 419 00:22:10,280 --> 00:22:12,119 Speaker 2: you're getting at here. It's like, why is it that 420 00:22:12,160 --> 00:22:13,919 Speaker 2: I want to lose ten pounds? You know? Is it 421 00:22:13,960 --> 00:22:15,919 Speaker 2: because you want to fit in a certain pair of genes? 422 00:22:15,960 --> 00:22:18,679 Speaker 2: Do you want to walk up the stairs without feeling winded? 423 00:22:18,720 --> 00:22:20,280 Speaker 2: Do you want to keep up with your kids? 424 00:22:20,320 --> 00:22:20,439 Speaker 1: Like? 425 00:22:20,680 --> 00:22:24,000 Speaker 2: There's so many other you know, things behind just the 426 00:22:24,080 --> 00:22:26,080 Speaker 2: sentence I want to lose ten pounds. 427 00:22:26,320 --> 00:22:28,760 Speaker 1: Yeah, it's like you it's like asking a double question, 428 00:22:28,880 --> 00:22:31,960 Speaker 1: right to get deeper? But then also you know, yeah, 429 00:22:32,000 --> 00:22:34,120 Speaker 1: it's like the old coach Ben in Nike running things 430 00:22:34,119 --> 00:22:36,640 Speaker 1: like there's measure success in as many ways as possible, really, 431 00:22:37,040 --> 00:22:38,720 Speaker 1: and I'll keep you going in so many different ways 432 00:22:38,760 --> 00:22:41,520 Speaker 1: to measure success, and of course be honest with yourself. 433 00:22:41,560 --> 00:22:44,480 Speaker 1: Don't try to always turn you know, failures into some 434 00:22:44,520 --> 00:22:45,959 Speaker 1: feel good story. But at the end of the day, 435 00:22:45,960 --> 00:22:48,439 Speaker 1: when you're really doing this and really you know, diving 436 00:22:48,480 --> 00:22:51,000 Speaker 1: deeper into your health. There really there is no failure 437 00:22:51,400 --> 00:22:54,800 Speaker 1: if you're consistently showing up. It's just really like consistent 438 00:22:54,880 --> 00:22:57,679 Speaker 1: learning process in which you can apply, apply, apply, apply, 439 00:22:57,800 --> 00:22:59,720 Speaker 1: and then know what works. And I think that's what 440 00:22:59,760 --> 00:23:02,600 Speaker 1: gets comfortable. It's like knowing what works. The same workout 441 00:23:02,640 --> 00:23:07,240 Speaker 1: doesn't work for everyone, and each organism, each human is unique. 442 00:23:07,320 --> 00:23:10,760 Speaker 1: The same diet doesn't work, the same form of meditation 443 00:23:10,960 --> 00:23:13,919 Speaker 1: for each person does not work, and that's completely fine. 444 00:23:13,920 --> 00:23:16,760 Speaker 1: We need to stop selling people on that idea. And 445 00:23:16,840 --> 00:23:19,080 Speaker 1: there's a one size fits all, but there is a 446 00:23:19,119 --> 00:23:22,800 Speaker 1: relative parameters that can be applied to everyone, and then 447 00:23:22,880 --> 00:23:26,160 Speaker 1: once you learn that, then you could develop what's best 448 00:23:26,200 --> 00:23:29,000 Speaker 1: for you. And that's really kind of what this masterclass 449 00:23:28,720 --> 00:23:32,680 Speaker 1: and all my work is about. It's been exciting, I think, 450 00:23:32,720 --> 00:23:35,720 Speaker 1: to see it, to see hopefully health and wellness going 451 00:23:35,760 --> 00:23:36,160 Speaker 1: this way. 452 00:23:36,480 --> 00:23:40,720 Speaker 2: Last question here for someone who has you know, listened 453 00:23:40,760 --> 00:23:44,000 Speaker 2: to this. They've applied all the things we're talking about here, 454 00:23:44,040 --> 00:23:46,520 Speaker 2: they've gotten to the playlace where they've you know, got 455 00:23:46,520 --> 00:23:48,720 Speaker 2: into a regular work art routine, and then they hit 456 00:23:48,920 --> 00:23:51,600 Speaker 2: like this hurdle, this bump, and they're like, this doesn't 457 00:23:51,600 --> 00:23:53,680 Speaker 2: feel like it's working for me. They start to get 458 00:23:53,720 --> 00:23:56,960 Speaker 2: really discouraged. What is it that you tell that person. 459 00:23:57,359 --> 00:23:59,159 Speaker 1: Oh, she got to fall in love with the platz. 460 00:23:59,200 --> 00:24:02,399 Speaker 1: So that's the most succinct way I could put it. 461 00:24:02,400 --> 00:24:04,280 Speaker 1: I recently read this really good book. I think it's 462 00:24:04,320 --> 00:24:08,080 Speaker 1: by Robert Green, but it's basically, you don't break through 463 00:24:08,160 --> 00:24:10,639 Speaker 1: until you break through, but you know what you're doing 464 00:24:10,800 --> 00:24:14,800 Speaker 1: is likely working if you developed a plan that makes sense. 465 00:24:15,000 --> 00:24:18,760 Speaker 1: The key is is to sometimes you know, trust the process, 466 00:24:18,800 --> 00:24:22,360 Speaker 1: but know when to pivot. Also, but for a lot 467 00:24:22,359 --> 00:24:24,479 Speaker 1: of things, especially as it pertains to health and wellness, 468 00:24:24,480 --> 00:24:27,639 Speaker 1: there is a slight plateau, but you just have to 469 00:24:27,680 --> 00:24:32,120 Speaker 1: time those kind of extra spurts accordingly. But if somebody 470 00:24:32,200 --> 00:24:36,240 Speaker 1: is discoveraged that something is not working, there's then just 471 00:24:36,320 --> 00:24:40,080 Speaker 1: typically that's I like to say, remove the emotion for 472 00:24:40,119 --> 00:24:42,800 Speaker 1: a second, like really just take a hard look at 473 00:24:42,800 --> 00:24:45,080 Speaker 1: what it is that you're doing. So then the thing is, 474 00:24:45,119 --> 00:24:50,040 Speaker 1: if you think it's not working, then either measure or review. 475 00:24:50,680 --> 00:24:53,080 Speaker 1: So key things are you can measure in the I 476 00:24:53,119 --> 00:24:55,159 Speaker 1: think you measure in the short term, so whether that 477 00:24:55,240 --> 00:24:59,000 Speaker 1: be utilizing wearables, going to a doctor, getting some data, 478 00:24:59,560 --> 00:25:04,680 Speaker 1: measure understand what you're actually understand. The base metrics then review, 479 00:25:05,280 --> 00:25:09,679 Speaker 1: have honest conversations with yourself or remove yourself from it. 480 00:25:09,720 --> 00:25:12,960 Speaker 1: Treat yourself like a third party or a stranger. Write 481 00:25:13,000 --> 00:25:15,520 Speaker 1: down what you're doing every day, write down how you're feeling, 482 00:25:15,600 --> 00:25:16,679 Speaker 1: right down what you're eating. 483 00:25:16,920 --> 00:25:17,600 Speaker 3: Do all that. 484 00:25:17,600 --> 00:25:20,280 Speaker 1: Without judgment, right, so you're not judging yourself. You just 485 00:25:20,320 --> 00:25:22,560 Speaker 1: want to see what's happening. In the same way, if 486 00:25:22,560 --> 00:25:24,840 Speaker 1: something wasn't working at work, you want to just say, oh, 487 00:25:25,000 --> 00:25:28,879 Speaker 1: nothing works, you'd look and review. So you're your first business, 488 00:25:28,920 --> 00:25:31,320 Speaker 1: which is the most important one. So my thing is 489 00:25:31,359 --> 00:25:34,000 Speaker 1: can we review and can we measure, and then we 490 00:25:34,000 --> 00:25:36,879 Speaker 1: can understand how we might be able to augment some 491 00:25:37,000 --> 00:25:40,000 Speaker 1: things to produce better results. Maybe I need to increase 492 00:25:40,000 --> 00:25:42,119 Speaker 1: the intensity on my workouts. Maybe I actually need to 493 00:25:42,160 --> 00:25:45,760 Speaker 1: decrease the intensity but increase the volume. Maybe I should 494 00:25:45,800 --> 00:25:48,640 Speaker 1: try carb cycling instead of just eating a high protein 495 00:25:48,720 --> 00:25:50,600 Speaker 1: all the time. Maybe I should go to bed a 496 00:25:50,640 --> 00:25:53,280 Speaker 1: little bit earlier and see what happens to my body 497 00:25:53,320 --> 00:25:56,800 Speaker 1: if you know, I engage also in a mindfulness practices. 498 00:25:57,160 --> 00:25:59,720 Speaker 1: All that might seem overwhelming, but it really isn't. Those 499 00:25:59,720 --> 00:26:02,240 Speaker 1: are just certain things that you could try, you could 500 00:26:02,240 --> 00:26:04,680 Speaker 1: test and then retest did it work? 501 00:26:04,760 --> 00:26:05,520 Speaker 3: Did it not work. 502 00:26:05,640 --> 00:26:08,359 Speaker 1: If it didn't work, totally fine, you cut the hand, 503 00:26:08,440 --> 00:26:11,520 Speaker 1: you cut the whatever hand off early, another one grows back, 504 00:26:11,640 --> 00:26:13,520 Speaker 1: You try the next thing. So the thing is, instead 505 00:26:13,520 --> 00:26:16,959 Speaker 1: of getting discouraged and giving up, try something new for 506 00:26:17,000 --> 00:26:19,639 Speaker 1: the sake of seeing what works, not simply for novelty, 507 00:26:19,920 --> 00:26:23,320 Speaker 1: and do your best, whether that be through data or 508 00:26:23,359 --> 00:26:26,480 Speaker 1: whether that just be through mental checkpoints. To take the 509 00:26:26,520 --> 00:26:28,679 Speaker 1: time to check in with yourself and just have an 510 00:26:28,680 --> 00:26:32,040 Speaker 1: honest conversation to see if the changes that you're making 511 00:26:32,119 --> 00:26:35,359 Speaker 1: have work. But fall in love with the plateau short term, 512 00:26:35,720 --> 00:26:38,560 Speaker 1: because in our mind, you know, a week sometimes themes 513 00:26:38,600 --> 00:26:41,040 Speaker 1: too long, two weeks, three weeks, but for certain things, 514 00:26:41,119 --> 00:26:44,280 Speaker 1: that's how long it takes to break through. So be patient, 515 00:26:44,880 --> 00:26:47,040 Speaker 1: be consistent, and just be honest. 516 00:26:47,280 --> 00:26:49,440 Speaker 2: I love this advice, I love all of it. Thanks 517 00:26:49,480 --> 00:26:53,080 Speaker 2: so much for your time. Did I appreciate you as always. 518 00:26:53,119 --> 00:26:55,280 Speaker 2: It's been too long since we caught up here and 519 00:26:55,359 --> 00:26:58,560 Speaker 2: a proper catchup in person is definitely needed. 520 00:26:59,080 --> 00:27:04,800 Speaker 1: As a yeah, I mean hopefully soon post everything, I guess, but. 521 00:27:05,000 --> 00:27:05,879 Speaker 3: Always glad to be here. 522 00:27:05,920 --> 00:27:08,840 Speaker 1: I always appreciate you working out, always so happy to 523 00:27:08,960 --> 00:27:12,160 Speaker 1: see the continued development of hurdle I remember on you're 524 00:27:12,200 --> 00:27:15,440 Speaker 1: just first talking about the idea and is just continue 525 00:27:15,480 --> 00:27:17,760 Speaker 1: to grow and you're putting really good work out there, 526 00:27:17,760 --> 00:27:21,160 Speaker 1: which is important, and just continuing to work on yourself 527 00:27:21,200 --> 00:27:23,320 Speaker 1: and your overall health and wellness. 528 00:27:23,359 --> 00:27:25,320 Speaker 3: So just keep it up, Joe. 529 00:27:25,480 --> 00:27:27,359 Speaker 2: How do the hurdlers keep up with you? How do 530 00:27:27,400 --> 00:27:30,080 Speaker 2: they follow along? Where do they find your masterclass? Give 531 00:27:30,119 --> 00:27:31,280 Speaker 2: me all the details? 532 00:27:31,680 --> 00:27:33,400 Speaker 3: Yeah, facts, hurdlers. 533 00:27:33,520 --> 00:27:36,040 Speaker 1: You can keep up with me on Instagram at Oto System, 534 00:27:36,080 --> 00:27:39,480 Speaker 1: more on Twitter at Joe Holder, following with the underscore, 535 00:27:40,000 --> 00:27:40,960 Speaker 1: also on clubhouse. 536 00:27:40,960 --> 00:27:43,080 Speaker 3: If you're out there at Joe Holder, I'm going to. 537 00:27:43,119 --> 00:27:45,040 Speaker 1: Be hosting some chats on there and then with the 538 00:27:45,080 --> 00:27:48,479 Speaker 1: master Class just Massive Class dot com backslash Joe Holder, 539 00:27:48,520 --> 00:27:51,520 Speaker 1: but anybody knows Massive Class, you'll probably be hit with 540 00:27:51,600 --> 00:27:53,200 Speaker 1: a very beautiful targeted at. 541 00:27:53,359 --> 00:27:55,760 Speaker 3: So thank you again for the time. 542 00:27:56,000 --> 00:27:58,520 Speaker 2: Of course, I'm over at Emily Body and at Hurdle 543 00:27:58,560 --> 00:28:02,080 Speaker 2: Podcast another Hurdle Conquered. Catch you guys next time.