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

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

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Speaker 1: Stretch or not to stretch? That, my friends, is the question. Now.

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Speaker 1: I get excited to do every single one of my

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Speaker 1: podcast pretty much because I get to choose the topics

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Speaker 1: and I love what I do. And this one it's

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Speaker 1: right up there, people, It's right up there because it

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Speaker 1: is exactly why you listen to the show. It is

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Speaker 1: exactly what the show is about. The myths, the misconceptions,

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Speaker 1: the chuckle heads out there who are telling you one thing.

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Speaker 1: They're looking at some of the science, and then the

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Speaker 1: headlines are twisting the science, and then the science isn't

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Speaker 1: even saying what they're telling you, it is saying. So

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Speaker 1: we're talking about stretching that age old debate to stretch

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Speaker 1: or not to stretch, And in the next twenty some

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Speaker 1: odd minutes, I'm gonna break it down and tell you

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Speaker 1: why you should not a lot a little bit, and

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Speaker 1: why you should and how you should and what you

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Speaker 1: should do, and all of those misleading headlines and and

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Speaker 1: studies that are being twisted and perverted. We're gonna talk

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Speaker 1: about those. And I could just delve into the science

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Speaker 1: on this one, and it's so not needed. But I

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Speaker 1: will grab a handful of studies and tell you why,

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Speaker 1: and you're gonna start to see it. Hopefully, with my podcasts,

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Speaker 1: you start to see how the myths and how the

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Speaker 1: bad trainers and fitness experts self proclaimed, how they're just

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Speaker 1: they don't know what they're talking about. They don't know

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Speaker 1: what they're talking about. I grabbed a couple of headlines

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Speaker 1: just to get the show started. So if you're google stretching,

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Speaker 1: is it worth it? Here's some of the headlines that

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Speaker 1: come up. Is stretching all it's cracked up to be?

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Speaker 1: That's one quite a stretch stretching hype debunked. Now I'm

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Speaker 1: gonna delve into that one a little later in the podcast. Uh.

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Speaker 1: And then another one stretching the truth. Oh it's great,

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Speaker 1: right and right then? Right then, so many people they

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Speaker 1: don't go any further than the headline, and so they

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Speaker 1: read a headline they go, I'm not gonna read that article.

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Speaker 1: But you know, it's like when you used to have

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Speaker 1: a newspaper and it said continued on page twelve or

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Speaker 1: whatever is Jim Gaffing would say, well, I guess I'm

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Speaker 1: not getting to that, you know the rest of the article.

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Speaker 1: So many people don't even read the article, so they

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Speaker 1: see the headline they go, oh, stretching must not be

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Speaker 1: worth it. And then even if you read the article,

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Speaker 1: as I will, the the one on quite a stretch,

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Speaker 1: stretching hype debunked and have fun with that one. Uh,

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Speaker 1: it's garbage. So often it's not even I was gonna,

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Speaker 1: I was gonna be nicer, but it's just garbage, all right.

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Speaker 1: So I did a show popular one. You should listen

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Speaker 1: to it if you haven't. There are five opponents of fitness,

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Speaker 1: five components of fitness. Most people focus on just one,

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Speaker 1: as I say in the podcast, some people too, and

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Speaker 1: for ultimate balanced health, we need to do all five.

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Speaker 1: And that's challenging. Because we do what we like, we

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Speaker 1: do what we enjoy, and we do it we're good

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Speaker 1: at it, and that's okay, and that's gonna confer some

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Speaker 1: benefits and health. But we need to do those other things.

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Speaker 1: And my most successful clients, and one of the reasons

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Speaker 1: I am injury free and pretty darn healthy is because

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Speaker 1: I force myself to focus on all five. Cardiovascular endurance,

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Speaker 1: muscular strength, muscular endurance, body composition, and the one we're

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Speaker 1: gonna talk about today flexibility. We need to focus on

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Speaker 1: all five of those. You want your heart to be strong,

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Speaker 1: you want your muscles to be strong, you want the

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Speaker 1: least amount of body fat that's healthy for you. And

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Speaker 1: you want your joints to move through their full optimal

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Speaker 1: range of motion. And I will say that over and

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Speaker 1: over in the podcast in different ways, but that's it.

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Speaker 1: Optimal range, healthy range of motion. All right. We need

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Speaker 1: to focus on all those. And I'm gonna soone sent

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Speaker 1: me a study and I had seen it, but I'm

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Speaker 1: gonna bring it up. I'm gonna use it. And it's

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Speaker 1: a researcher who says we need to get rid of it.

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Speaker 1: We need to get rid of it. And I love

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Speaker 1: what's so amazing, And I don't mean to what I do.

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Speaker 1: They're confusing you. So I was gonna say, I don't

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Speaker 1: mean to jump on them. Yeah I do. Uh. He

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Speaker 1: contradicts himself right in his own abstract of this. He

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Speaker 1: wants to get rid of it. Flexibility shouldn't be a

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Speaker 1: component of fitness, according to this person. I disagree, and

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Speaker 1: I will tell you why. All right, So we're talking

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Speaker 1: about stretching. Can't tell you my Nantucket camp every summer.

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Speaker 1: I say, questions always comes up over and over. I'm

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Speaker 1: gonna tell you what it is, what it isn't, what

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Speaker 1: kind you should do, what the research says, and how

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Speaker 1: like everything else. But even out of those five components

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Speaker 1: of fitness, I'm gonna say, how lot less time devoted

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Speaker 1: to this in my opinion, my experience, And I'll tell

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Speaker 1: you why. We'll be right back after this short break

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Speaker 1: talking all about stretching. Now, I'm always honest, that is

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Speaker 1: I have to be. I don't love stretching. I don't

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Speaker 1: like stretching. I don't do it a lot, and neither

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Speaker 1: do you have to. But let's just cut to the chase,

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Speaker 1: because this is like everything is oversimplified, and then it's

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Speaker 1: made really complicated, and then it's amazing and health and

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Speaker 1: wellness it's oversimplified, and then it's complicated and and this

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Speaker 1: is just again a perfect example. So when they say

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Speaker 1: is stretching beneficial? Do you need to stretch? My next

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Speaker 1: question is for what? And this is where you're gonna

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Speaker 1: start to see. I love this topic. How the headlines

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Speaker 1: pulled from the science don't correlate. All right, So what

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Speaker 1: and I got four? I got four? These are the

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Speaker 1: top four. So is stretching beneficial for sports performance? Okay,

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Speaker 1: we'll talk about that. Is it beneficial? Does it help

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Speaker 1: injury prevention? We'll talk about that. Does it help soreness? Well,

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Speaker 1: I just did a show on delayed onset muscle soreness.

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Speaker 1: Listen to that one. I think it's a shorter one.

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Speaker 1: Uh So, okay, that's that's another. And then is it

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Speaker 1: beneficial for your body working optimally? That's the one people

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Speaker 1: I'm gonna focus on, because let me jump ahead a

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Speaker 1: little bit. Yes, I'm a marathon or ultra marathon or

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Speaker 1: a dude triathlons, iron man triathlons. Most of you don't.

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Speaker 1: Some of you do, but the vast majority of people don't.

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Speaker 1: Didn't even come close. And I get that. I do

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Speaker 1: it for other reasons and to challenge myself and to

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Speaker 1: learn about the body so that I can then, you know,

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Speaker 1: push the limits and learn about the human body. But

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Speaker 1: I don't expect people to do that and to to

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Speaker 1: relate to that. I unders stand at so so many

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Speaker 1: of these studies, is I will get to they're on

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Speaker 1: marathon runners, they're on power lifters, they don't apply to you. Now,

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Speaker 1: that doesn't mean you can't extrapolate the findings, but they don't.

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Speaker 1: They just jump from A to Z when it comes

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Speaker 1: to what they're looking at and how they extrapolated out

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Speaker 1: to the average person. There aren't a lot of studies

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Speaker 1: people in stretching and the recreational tennis player or golfer

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Speaker 1: or activities of daily living. They're not looking at those things.

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Speaker 1: And I'll get to that, all right. So when they

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Speaker 1: say is it beneficial to sports performance and those what

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Speaker 1: are we looking at? And what I'm looking at first

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Speaker 1: and foremost is living longer, feeling better, And yes, I'm

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Speaker 1: gonna look at the injury thing and contradicts Uh. And

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Speaker 1: and actually I'll jump ahead one more time with sports performance. Uh,

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Speaker 1: you might not want to stretch, depending on what you

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Speaker 1: do before. We're gonna clear that up to all right.

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Speaker 1: So is a handful of different types of stretching. There's

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Speaker 1: static stretching, there's dynamic stretching, there's passive, there's active, all right,

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Speaker 1: and others as well. Static stretching is what most of

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Speaker 1: us know. You know, you try to touch your toes,

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Speaker 1: you hold for ten seconds thirty sixty seconds. It means

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Speaker 1: holding a stretch in a challenging but comfortable position right

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Speaker 1: for a period of time, and it's the most common

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Speaker 1: form and generally considered safe and effective for improving flexibility.

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Speaker 1: I will talk more about that. Passive stretching means you're

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Speaker 1: using some sort of outside assistance to help you, like

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Speaker 1: a strap or something like that. Now, way back when

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Speaker 1: I was a trainer, I got trained in PNF stretching,

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Speaker 1: which was really interesting. A form you can do it

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Speaker 1: with someone else, generally is how we did it. It's

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Speaker 1: a pre contraction stretch that involves a contraction of the

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Speaker 1: muscle being stretched or it's agon is the opposite muscle

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Speaker 1: before stretching. Okay, and the most common form of this

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Speaker 1: type is that PNF, which stand for approprioceptive neuromuscular facilitation.

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Speaker 1: So again, this is how I would stretch clients at

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Speaker 1: the end of workout. Really interesting, but the most common

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Speaker 1: forms of the first two static stretching and passive stretching.

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Speaker 1: Right now, why should we do it? So we again,

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Speaker 1: what is the what why do we what are the benefits?

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Speaker 1: Is that injury prevention is its sports performance? Okay, we

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Speaker 1: got those out of the way. Here's the two reasons

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Speaker 1: I truly believe and in my experience, we need to

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Speaker 1: have flexible bodies. Okay, and how we get there, well,

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Speaker 1: we can debate that and will debate it. But there's

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Speaker 1: two reasons and their complete opposite. The first one as

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Speaker 1: we get too little activity, and generally that means sitting people,

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Speaker 1: so too little we get tight. Talk about it on

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Speaker 1: so many other shows. It is a people spend eight

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Speaker 1: nine hours a day in one position, things go haywire.

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Speaker 1: Our bodies were not meant to do that. Hip flexors, hamstrings,

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Speaker 1: lower backs super okay, So too little activity and then

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Speaker 1: here's the beauty of it. Then it's too much and

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Speaker 1: it's generally too much of the same thing. I talk

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Speaker 1: about that so frequently. That's why we need variations. So

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Speaker 1: if you just run, muscles are gonna get it tight

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Speaker 1: in a certain way. When you do that same muscular

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Speaker 1: pattern over and over and over again, things get tight.

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Speaker 1: And that's why, as I say, I do try athlons

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Speaker 1: for many reasons, but one of the top when it

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Speaker 1: comes to me being as healthy as possible as I

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Speaker 1: do it because it forces me to cross train, I

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Speaker 1: swim my bike, I run, and those complement each other,

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Speaker 1: and so too little or too much or too much

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Speaker 1: of the same thing. More specifically, muscles get tight. And

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Speaker 1: again it's about poor posture. It's about those repetitive movement patterns,

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Speaker 1: and those lead to improper body mechanics. And that is

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Speaker 1: what I'm going to talk about, okay, And a lot

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Speaker 1: of that is from spending time seated, all right. So

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Speaker 1: lightness limits the range of motion. Tightness leads to dysfunction.

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Speaker 1: Robert Forster gonna have him on the show at some point.

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Speaker 1: Worked with him on a DVD series way back when,

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Speaker 1: and we would have amazing discussions. He is a top

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Speaker 1: physical therapist out in California, has worked with so many

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Speaker 1: Olympic athletes, professional athletes, and we both we would have

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Speaker 1: these long discussions about tightness, about flexibility and dysfunction. All right,

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Speaker 1: So when muscles are tight, dysfunction occurs. All right, And

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Speaker 1: let's get one thing right out in the open, because

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Speaker 1: this is another thing where they muddy the whole stretching debate.

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Speaker 1: You don't stretch before exercise, all right, As far as

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Speaker 1: like if you're playing sports and stuff like that, static stretching,

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Speaker 1: I should say, you want to do dynamic warm up.

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Speaker 1: What is a dynamic warm up? That means you get

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Speaker 1: the blood flowing a lower level aerobic activity, that it's

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Speaker 1: the body ready for what you are going to do.

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Speaker 1: And I use my Nantucket camp as such an amazing

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Speaker 1: example of how this works. I've done it for over

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Speaker 1: twenty years. We have had no major injuries, no major

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Speaker 1: pulled muscles, some you know, small ones that's going to happen.

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Speaker 1: Thousands of people have come through over the years. But

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Speaker 1: it's in the sand too, so that adds a whole

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Speaker 1: another level of difficulty and intensity. But we spend ten

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Speaker 1: to fifteen minutes doing a dynamic warm up. I've made

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Speaker 1: it fun, I've made it a team event. People don't

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Speaker 1: even know that they're either their work in their sweating there.

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Speaker 1: But it's a gradual, progressive, dynamic warm up to get

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Speaker 1: the body ready. So the studies are true there. But

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Speaker 1: that's where people are like, ohs that static stretching before

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Speaker 1: exercise doesn't decrease injury rates. Um, let's just talk about

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Speaker 1: stretching after or to maintain those the range of motion

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Speaker 1: so that when you do your exercise. That's the clarification everybody.

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Speaker 1: If you go into the exercise and you are super

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Speaker 1: tight from sitting all week, and you're a weekend warrior person.

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Speaker 1: And again, these studies don't look at the weekend warrior

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Speaker 1: people generally are the people who it really matters too,

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Speaker 1: not the high level marathon or not the the power lifter,

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Speaker 1: but the person who's sitting all week and getting super tight.

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Speaker 1: And then you go out and you try to play

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Speaker 1: tennis doubles tennis and you make that lateral movement, your

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Speaker 1: back is super tight. Your body doesn't fire in the

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Speaker 1: right way. And that's the huge takeaway, and I'll I'll

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Speaker 1: wrap it up with that as well. Your body doesn't

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Speaker 1: work optimally when it's tight. The muscles aren't doing what

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Speaker 1: they need to do in the right sequence, and that's

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Speaker 1: how injuries happen. But the studies aren't looking at that.

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Speaker 1: And listen, Fitness Disrupted is all about looking get the studies.

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Speaker 1: But studies are far from perfect and I talked about

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Speaker 1: that frequently on the show. And they have limitations, whether

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Speaker 1: it's exercise or new trition. So just because there's a

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Speaker 1: study doesn't mean that it's the be all end all.

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Speaker 1: Who funded it? What was the you know, structure of

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Speaker 1: that study? Bias. There's so many different things. How big

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Speaker 1: was the sample? So I don't want to get deep

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Speaker 1: into you know the structure of studies and how they're

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Speaker 1: set up and everything, but you need to know that.

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Speaker 1: So again, right off the bat, we're gonna say, I agree,

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Speaker 1: you don't do your traditional static stretching before your traditional sports.

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Speaker 1: And listen, you still see football teams doing the same stuff.

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Speaker 1: They're getting a little better. And why did they do

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Speaker 1: it that way because their coaches did it that way,

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Speaker 1: and their coaches did it that way, and on and

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Speaker 1: on and on. So we do it to help your

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Speaker 1: joints move through their full natural range of motion. That's

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Speaker 1: going to improve your performance. I don't really care about

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Speaker 1: sports performance, but I want you to enjoy your sports,

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Speaker 1: and I don't want you to get injured. But let's

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Speaker 1: start with your daily activities, because so many people get

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Speaker 1: injured doing the mundane activities of daily living. You go

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Speaker 1: to pick up your toothbrush, you go to play with

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Speaker 1: your kids, you go to grab your dog, and you

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Speaker 1: move and something's tight and your body doesn't fire in

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Speaker 1: the right patterns, and your muscles don't work the way

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Speaker 1: they should, and an injury happens. So I believe that, yes,

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Speaker 1: and we're not talking sports performance injuries. We're talking activities

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Speaker 1: of daily living. And I will include in that your

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Speaker 1: recreational sports. You need to be strong. So back to

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Speaker 1: those five components of fitness and listen, they are connected.

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Speaker 1: They are connected when you have the whole articles and

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Speaker 1: we do a whole show on weakness and tightness and

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Speaker 1: how they're correlated. But we don't have to right now,

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Speaker 1: so you still want to do all your strength training.

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Speaker 1: It's all connected. Five components of fitness, as I started

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Speaker 1: the show talking about. But does not just make common

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Speaker 1: sense that if something's tight, if your back is tight,

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Speaker 1: your lower back is tight, and you go to get

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Speaker 1: that low ball intent or you're playing squash, or you're

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Speaker 1: playing basketball, we're doing whatever, golf and things. The muscles

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Speaker 1: don't fire rights. What happens. There's a compensatory thing that

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Speaker 1: happens an issue, right, you've all experienced that, like you

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Speaker 1: have knee pain, and then all of a sudden, what

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Speaker 1: happens is the body is super smart, so it starts

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Speaker 1: to change the way it moves, and not in a

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Speaker 1: good way, but enough that the knee stops hurting. But

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Speaker 1: now that's translated somewhere else, and all of a sudden,

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Speaker 1: your hips starts to hurt already can even go you know, higher,

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Speaker 1: like your shoulder starts to hurt. And that's the insidious

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Speaker 1: nature of compensatory injuries and what happens when your body

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Speaker 1: has to compensate because you're tight your shoulders, your hand strings,

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Speaker 1: your major muscle groups. Especially all right, quick break, and

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Speaker 1: then when we come back, I'm gonna jump in his

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Speaker 1: studies just enough. And they're really fun. Actually it's tough

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Speaker 1: to say that studies are fun, but I generally choose

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Speaker 1: stuff that not Generally I choose stuff that's interesting, and

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Speaker 1: that clarifies everything I'm talking about, Okay, And that's if

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Speaker 1: I do say so myself. What I love about this show.

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Speaker 1: There shows that go hard into the science, and truthfully,

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Speaker 1: if you go hard into the sciences, I'm gonna show

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Speaker 1: you oftentimes there's not a lot there, and it's just

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Speaker 1: so that person can sound really smart. And oh my gosh.

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Speaker 1: One of the studies and it's not even study an article.

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Speaker 1: It was pages and pages and pages long. And when

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Speaker 1: we come back from the break, I'm gonna show you

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Speaker 1: how in the first sentence, I'm done with them. We'll

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Speaker 1: be right back all right. Wow. I love this topic.

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Speaker 1: I love this show. I love this topic though, because

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Speaker 1: it just plays into everything I do about the science

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Speaker 1: and the myths and the people that are pulling headlines

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Speaker 1: that don't connect, don't correlate, and they're just out right wrong.

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Speaker 1: All right, quite a stretch. Stretching hype debunked. Now, this

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Speaker 1: is a long, long, long article. The econoclass. The typical

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Speaker 1: uh you know, this is a person the type who say, uh,

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Speaker 1: you know, you should never do a crunch, you should

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Speaker 1: never do this or that. In the first sentence. Here's

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Speaker 1: the first sentence, stretching science has shown that this extremely

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Speaker 1: popular form of exercise has almost no measurable benefits. Uh A,

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Speaker 1: it's not exercise. It's not you know. You may say

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Speaker 1: again that I'm splitting hairs, but when you start there,

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Speaker 1: you pretty much done in my opinion. But this this

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Speaker 1: is on and on and on. Okay, and then he

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Speaker 1: quotes a bunch of people smart, like, let's get some

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Speaker 1: really you know, some some notable names and some notable athletes.

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Speaker 1: And so one of the quotes to start it off

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Speaker 1: is and it's from Runners World magazine, well known coach.

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Speaker 1: I'm not gonna say who it is, but the quote

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Speaker 1: from this coach is, why is that many Kenyans don't stretch?

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Speaker 1: Why was legendary coach Arthur Lidier not a fan of stretching?

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Speaker 1: Why does Galoway say, in my experience runners, We're gonna

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Speaker 1: come back to this. By the way, in my experience,

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Speaker 1: runners who stretched are injured more often than when they

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Speaker 1: stop stretching, and the injuries often go away. I'm gonna

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Speaker 1: jump ahead because many of you might forget one of

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Speaker 1: the main reasons in my opinion experience and many of

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Speaker 1: the studies that runners who stretch are injured more often

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Speaker 1: is because they run more miles. They run more miles. Okay,

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Speaker 1: those people most people don't stretch, and that's gonna go

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Speaker 1: to the final. The guy who says we should get

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Speaker 1: rid of it all, one of his complaints is we

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Speaker 1: spend too much time stretching and we're wasting our time

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Speaker 1: on things we could be doing with other You're absolutely right.

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Speaker 1: If people were stretching for sixty minutes, if people were

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Speaker 1: stretching it all for the most part, I'd say, yeah,

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Speaker 1: that's not the problem. And you know what, that is

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Speaker 1: like the studies that drive me absolutely nuts, the one

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Speaker 1: about exercise too much exercise. Guess what? Uh, that is

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Speaker 1: not a problem. People exercise too much is not problem.

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Speaker 1: People are not dying from exercising too much. They are

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Speaker 1: dying in the hundreds of thousands from heart disease. So

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Speaker 1: similar to the argument and the studies that, I will say,

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Speaker 1: and I understand how you find benchmarks and an optimal

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Speaker 1: dose of exercise, I get it. But the headlines being

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Speaker 1: pulled again and people like, oh, you know you do

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Speaker 1: too much exercise? Uh yeah, okay, So again he's talking

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Speaker 1: about Kenyons. Are you guys Kenyons? If you're Kenyon, you

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Speaker 1: might not want to stretch. There you go. If you're

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Speaker 1: a marathon runner, Kenyon, you might not want to stretch.

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Speaker 1: Everybody else listening to that show that's not an ultra

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Speaker 1: marathon or Kenyon level you might want to Okay. And

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Speaker 1: one more, another doctor who started off this guy's article

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Speaker 1: he pulled his quote said, as a runner of marathons

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Speaker 1: for years and a general practitioner with injured patients, I've

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Speaker 1: never been able to figure out how on Earth stretching

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Speaker 1: the heck out of muscles ligaments and nerves could warm

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Speaker 1: them up or do the slightest bit of good. Uh, well, a,

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Speaker 1: don't stretch the heck out of anything. I agree, I

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Speaker 1: incur and be we already talked about dynamic warm up.

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Speaker 1: And guess what people, you know, people say, should I

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Speaker 1: stretch before I go out for my three mile run?

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Speaker 1: The run is the warm up. That's the active warm up. Now,

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Speaker 1: if you're doing sprint training and all that stuff, that's different.

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Speaker 1: High level, high intensity, forceful contractions of a muscle, you

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Speaker 1: want them more warmed up. That's when injury happens. Injury

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Speaker 1: doesn't generally happen really low level jogging. Let's use you know,

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Speaker 1: Ron Burgundy's term this soft jay. All right, So just

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Speaker 1: and I pulled this article again not to pick on

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Speaker 1: this person specifically, but it just is totally exemplifies the

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Speaker 1: vast majority of the iconoclastic you shouldn't stretch, the science

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Speaker 1: says you shouldn't whatever, And another headline from you know how.

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Speaker 1: He broke his article down and again, pages upon pages

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Speaker 1: the unstretchable. Some muscles are bio mechanically impossible to stretch. Um, okay,

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Speaker 1: those at the ones we're talking about. And he goes

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Speaker 1: on and again, people read this. He sounds so smart. Uh,

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Speaker 1: And then he says, even if stretching actually had the

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Speaker 1: benefits that people want to attribute to it, which it

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Speaker 1: clearly does not. No, no, let me just back up.

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Speaker 1: Didn't he say at the beginning, even though he called

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Speaker 1: it exercise, had almost no measurable benefits? Well, then it

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Speaker 1: has some almost No, he didn't say it has no

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Speaker 1: measurable benefits. But then he goes on to say, why

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Speaker 1: it clearly does not. Those benefits would not actually be

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Speaker 1: available in large sections of the body. So what in

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Speaker 1: large sections of the body. Well, I'm more worried about

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Speaker 1: my hamstrings and my glutes and my calves and my

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Speaker 1: lower back. And then finally, and I'm done with this

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Speaker 1: study now. And I keep saying study. It's not even

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Speaker 1: a study, this article, but he comes up. It's one

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Speaker 1: of the first in the Google search, so so many

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Speaker 1: people are gonna read it. Then he makes fun of

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Speaker 1: the fact that people say, well, why do you do it?

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Speaker 1: He says, oh, people say it feels good. Now, if

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Speaker 1: that were something to make fun of in this new

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Speaker 1: recovery market, then number of times people ask me, you know,

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Speaker 1: and listen, I will do massage, cryotherapy, infrared sauna. Sure

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Speaker 1: there's research behind all these things, but athletes generally and

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Speaker 1: people in particular, do things if it feels good. It

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Speaker 1: feels good. You're making fun of that. You know. What

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Speaker 1: to take away from most of these type of articles

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Speaker 1: and these iconoclastic people are they don't want to do it.

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Speaker 1: That's human nature. They don't want to stretch, they don't

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Speaker 1: want to do cardios. So then they'll say cardio is bad.

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Speaker 1: They don't want to lift weight, so then they'll say,

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Speaker 1: you know, they'll find something wrong with that and they'll

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Speaker 1: twist and pervert the studies. Okay, that article is just

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Speaker 1: everything that's wrong with a concept like this and kind

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Speaker 1: of bring it all home. So when you look at

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Speaker 1: studies and you look at the headlines. I pulled one

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Speaker 1: of the headlines about flexibility and studies on it, they

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Speaker 1: say studies about the benefits of stretching have had mixed results. Absolutely,

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Speaker 1: that's with just about everything in fitness, right. Some research

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Speaker 1: shows that stretching doesn't reduce the muscle soreness. Okay, it's

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Speaker 1: not why we're doing it right after exercise, And other

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Speaker 1: studies show that lengthening the muscle and holding the stretch

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Speaker 1: immediately before sprint, it's slightly worse of performance. We're gonna

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Speaker 1: get to that, and you go, so, what, like, why

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Speaker 1: are you so excited about that? Because that's where so

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Speaker 1: many the headlines are pulled from. Now again, if you're

424
00:24:22,160 --> 00:24:26,960
Speaker 1: a Kenyan, you may want to look at your stretching protocol.

425
00:24:27,520 --> 00:24:32,760
Speaker 1: If you're a sprinter doing the hundred yard dash in college,

426
00:24:34,000 --> 00:24:37,520
Speaker 1: you may want to check your stretching protocol. If you're

427
00:24:37,560 --> 00:24:42,560
Speaker 1: the other people who sit all day, get really tight

428
00:24:42,920 --> 00:24:45,160
Speaker 1: and then want to enjoy their activities of daily living

429
00:24:45,200 --> 00:24:48,360
Speaker 1: and your recreational sports, none of this applies to you.

430
00:24:49,119 --> 00:24:51,600
Speaker 1: None of it. You're not seeing how fast you can

431
00:24:51,640 --> 00:24:54,439
Speaker 1: get out of your chair or you know, just nuts,

432
00:24:55,119 --> 00:24:57,680
Speaker 1: all right. One of the greatest people ask me about certifications.

433
00:24:57,720 --> 00:24:59,399
Speaker 1: Back when I was a trainer, and back when I

434
00:24:59,440 --> 00:25:02,080
Speaker 1: was getting all the certifications, there were three of the

435
00:25:02,119 --> 00:25:04,520
Speaker 1: top ones. I still consider them the top three, and

436
00:25:04,560 --> 00:25:07,640
Speaker 1: one of them is the National Strength and Conditioning Association.

437
00:25:07,760 --> 00:25:10,280
Speaker 1: So I love their stand on this and it clarifies

438
00:25:10,320 --> 00:25:12,040
Speaker 1: what I was just talking about. Going to read you

439
00:25:12,080 --> 00:25:16,760
Speaker 1: real quickly, okay. From the National Strength and Conditioning Association,

440
00:25:16,800 --> 00:25:21,280
Speaker 1: there a certification body generally focused on strength training and fitness,

441
00:25:21,280 --> 00:25:25,160
Speaker 1: but they're more into that realm. So a growing body

442
00:25:25,160 --> 00:25:28,919
Speaker 1: of research evidence indicates that pre events static stretching of

443
00:25:28,960 --> 00:25:31,480
Speaker 1: the prime movers, those are your major muscle groups, may

444
00:25:31,520 --> 00:25:35,280
Speaker 1: actively act, actually i'm sorry, have a negative effect on

445
00:25:35,440 --> 00:25:39,840
Speaker 1: force production, power performance, strength, endurance, reaction time, and running speed.

446
00:25:40,600 --> 00:25:44,159
Speaker 1: So again that sports performance, and that's high level sports

447
00:25:44,160 --> 00:25:47,840
Speaker 1: performance for the most part, force production. If you are

448
00:25:47,840 --> 00:25:52,679
Speaker 1: going for your maximal bench press or maximal squad, don't stretch.

449
00:25:53,040 --> 00:25:57,399
Speaker 1: Everybody else there's probably a reason, okay, and they go on.

450
00:25:57,560 --> 00:25:59,960
Speaker 1: In one research study that examined the effects of stat

451
00:26:00,119 --> 00:26:03,200
Speaker 1: stretching on here we go again, sprint performance and collegiate

452
00:26:03,200 --> 00:26:06,920
Speaker 1: track and field athletes, researchers reported a three percent decrease

453
00:26:06,920 --> 00:26:10,959
Speaker 1: in sprinting performance at forty following pre events static stretching.

454
00:26:11,040 --> 00:26:13,000
Speaker 1: So if any of you out there are doing a

455
00:26:13,040 --> 00:26:17,480
Speaker 1: forty meter sprint, don't stretch because it's gonna decrease, by

456
00:26:17,520 --> 00:26:19,400
Speaker 1: the way, by three percent, which actually is a lot

457
00:26:19,400 --> 00:26:22,199
Speaker 1: in a short race like that. But I need you

458
00:26:22,240 --> 00:26:25,359
Speaker 1: to understand that when you read that headline that says

459
00:26:26,040 --> 00:26:31,120
Speaker 1: stretching decreases sports performance, they don't tell you that it's

460
00:26:31,400 --> 00:26:34,640
Speaker 1: a forty sprint and you're gonna go out for your

461
00:26:34,720 --> 00:26:38,159
Speaker 1: run and you're super tight and you're trying to run

462
00:26:38,240 --> 00:26:40,560
Speaker 1: up a hill or down a hill, or you're especially

463
00:26:40,600 --> 00:26:43,719
Speaker 1: doing quick starts and stops. You're playing doubles, tennis or squash,

464
00:26:43,880 --> 00:26:45,800
Speaker 1: just going to those sports, you know, pickle ball, all

465
00:26:45,800 --> 00:26:48,159
Speaker 1: these things that people are playing now or just playing

466
00:26:48,160 --> 00:26:52,760
Speaker 1: with your kids. Sudden movements when the muscles don't fight.

467
00:26:52,840 --> 00:26:55,640
Speaker 1: You need to be strong and you need to have

468
00:26:55,840 --> 00:26:58,240
Speaker 1: your muscles work through the optimal range of motion. That's

469
00:26:58,240 --> 00:27:00,600
Speaker 1: why there are five components of fitness. All right, I'm

470
00:27:00,640 --> 00:27:03,240
Speaker 1: dragging on. I don't want it to I don't wanna

471
00:27:03,520 --> 00:27:05,040
Speaker 1: you know, I could do this way too long for

472
00:27:05,080 --> 00:27:07,840
Speaker 1: you people. Um, alright, so let's get to the one

473
00:27:07,840 --> 00:27:10,639
Speaker 1: I talked about, because you know, let me finish actually

474
00:27:10,680 --> 00:27:13,920
Speaker 1: real quickly. So the National Strength and Conditioning Association, what's

475
00:27:13,960 --> 00:27:16,560
Speaker 1: their takeaway though, here we go. This is not to

476
00:27:16,720 --> 00:27:20,840
Speaker 1: say that'stic stretching should be eliminated from an athlete's program,

477
00:27:20,880 --> 00:27:25,600
Speaker 1: but it should be sensibly incorporated into the daily training regiment.

478
00:27:26,000 --> 00:27:29,480
Speaker 1: Since chronic stretching, here we go, can enhance the range

479
00:27:29,480 --> 00:27:32,960
Speaker 1: of motion around a joint and potentially improve strength and

480
00:27:33,000 --> 00:27:35,000
Speaker 1: power performance. I don't even care about that. I just

481
00:27:35,040 --> 00:27:37,880
Speaker 1: want the range of motion around to joint. Consequently, most

482
00:27:37,920 --> 00:27:42,280
Speaker 1: athletes should perform static stretching during the cool down or

483
00:27:42,320 --> 00:27:47,880
Speaker 1: as part of a separate training program cool down, separate. Okay, alright,

484
00:27:48,000 --> 00:27:50,520
Speaker 1: let's finish up with this, because this is the doozy.

485
00:27:50,600 --> 00:27:55,160
Speaker 1: This is the doozy. Okay. So this was in Sports

486
00:27:55,200 --> 00:27:59,680
Speaker 1: and Medicine two thousand nineteen. This is recent the case

487
00:28:00,000 --> 00:28:03,600
Speaker 1: were retiring flexibility as a major component of physical fitness.

488
00:28:03,760 --> 00:28:06,720
Speaker 1: So this person is a problem with flexibility. It shouldn't

489
00:28:06,760 --> 00:28:09,000
Speaker 1: be in the component of fitness. It shouldn't be one

490
00:28:09,000 --> 00:28:11,639
Speaker 1: of the five I should say. Okay, So this guy

491
00:28:11,920 --> 00:28:14,760
Speaker 1: performed a scientific review to see if acing the sit

492
00:28:14,840 --> 00:28:18,680
Speaker 1: and reach test had any health or functional benefits, including

493
00:28:18,760 --> 00:28:22,040
Speaker 1: fewer injuries, reduced risk of falls among the elderly, longer life,

494
00:28:22,040 --> 00:28:26,280
Speaker 1: superior athletic performance, blah blah blah. Okay, sit and reach test,

495
00:28:26,320 --> 00:28:30,399
Speaker 1: by the way, which I think I shouldn't for me,

496
00:28:30,520 --> 00:28:33,240
Speaker 1: I don't need it. You did that in school. That's

497
00:28:33,280 --> 00:28:36,520
Speaker 1: hamstring and lower back flexibility. Sure, it shows how tight

498
00:28:36,560 --> 00:28:38,600
Speaker 1: you are, But if that's the only thing, and I

499
00:28:38,600 --> 00:28:41,560
Speaker 1: couldn't get a copy of this study, so I believe

500
00:28:41,600 --> 00:28:44,000
Speaker 1: he only looked at the sit and reach test, which, like,

501
00:28:44,040 --> 00:28:47,080
Speaker 1: if you're extrapolating, and I hope he didn't just from

502
00:28:47,080 --> 00:28:50,520
Speaker 1: that one test, But if he did, and it actually

503
00:28:50,560 --> 00:28:52,720
Speaker 1: doesn't matter with where I'm going with this, then that's

504
00:28:52,720 --> 00:28:55,560
Speaker 1: a problem because we have other things that get tight

505
00:28:55,920 --> 00:28:58,920
Speaker 1: your I T bands, your calves, there's so many other

506
00:28:59,000 --> 00:29:02,320
Speaker 1: muscle groups. Okay, So he goes on to say, this

507
00:29:02,440 --> 00:29:06,360
Speaker 1: current paper proposes flexibility be retired as a major component

508
00:29:06,400 --> 00:29:10,360
Speaker 1: of physical fitness and consequently stretching de emphasized as a

509
00:29:10,400 --> 00:29:16,840
Speaker 1: standard component of exercise prescriptions for most populations. Okay, here's

510
00:29:16,840 --> 00:29:21,160
Speaker 1: where he just goes and totally contradicts himself. Quote from him,

511
00:29:21,280 --> 00:29:25,960
Speaker 1: time previously dedicated to stretching can be reallocated to activities

512
00:29:26,000 --> 00:29:34,160
Speaker 1: that cause more robust health benefits, including improved flexibility. What

513
00:29:34,160 --> 00:29:37,480
Speaker 1: what you just included? You just said the case for

514
00:29:37,640 --> 00:29:43,120
Speaker 1: retiring flexibility as a major component. So I guess he's saying, well, yeah,

515
00:29:43,200 --> 00:29:45,480
Speaker 1: it's we still want to improve it, but it's not important.

516
00:29:45,680 --> 00:29:47,880
Speaker 1: We don't want it as a major component. Could be part.

517
00:29:49,520 --> 00:29:53,000
Speaker 1: I think that's directly contradicts it. Again, I'll agree with him.

518
00:29:53,280 --> 00:29:54,840
Speaker 1: If I saw people at the gym and they were

519
00:29:54,880 --> 00:29:57,200
Speaker 1: stretching forty five minutes out of their hour, I'd say

520
00:29:57,200 --> 00:29:59,960
Speaker 1: we got a problem. But this is such a perfect

521
00:30:00,080 --> 00:30:03,120
Speaker 1: example of like too much exercise. It's not a problem.

522
00:30:03,200 --> 00:30:05,360
Speaker 1: The vast majority of people aren't stretching too much, and

523
00:30:05,400 --> 00:30:08,560
Speaker 1: the vast majority of people aren't doing too much exercise. Okay,

524
00:30:10,720 --> 00:30:14,800
Speaker 1: it's just ridiculous. Alright. One final study, because it goes

525
00:30:14,840 --> 00:30:17,600
Speaker 1: to what we're talking about. So again, I was reading

526
00:30:17,600 --> 00:30:20,080
Speaker 1: an article and the headline was something to the effect

527
00:30:20,080 --> 00:30:23,640
Speaker 1: of doesn't prevent injury. So I go, okay, what studies

528
00:30:23,640 --> 00:30:26,640
Speaker 1: you looking at? And this is a recent article, And

529
00:30:26,720 --> 00:30:30,280
Speaker 1: here's the study. The title is Injuries to Runners, A

530
00:30:30,320 --> 00:30:33,480
Speaker 1: Study of entrance to a ten meter race. And this

531
00:30:33,600 --> 00:30:38,800
Speaker 1: was in the American Journal of Sports Medicine, not exactly recent. Okay,

532
00:30:39,880 --> 00:30:43,600
Speaker 1: so runners, they're looking at runners and things like that.

533
00:30:43,640 --> 00:30:49,560
Speaker 1: They're not looking at sixty five fifty year old paddle

534
00:30:49,600 --> 00:30:53,640
Speaker 1: tennis players. They are looking at high level runers. Now

535
00:30:54,200 --> 00:30:56,520
Speaker 1: again goes to what I was just talking about. Injured

536
00:30:56,560 --> 00:30:59,640
Speaker 1: runners differed significantly from non injured runners in that they

537
00:30:59,640 --> 00:31:01,960
Speaker 1: were more likely to have run more miles per week,

538
00:31:02,240 --> 00:31:04,240
Speaker 1: run more days per week, run at a faster pace,

539
00:31:04,400 --> 00:31:06,960
Speaker 1: run more races in the last year, stretched before running,

540
00:31:08,000 --> 00:31:11,360
Speaker 1: and not participated regularly in other sports. So they leave

541
00:31:11,400 --> 00:31:17,280
Speaker 1: out more miles per week, more days per week, faster pace. Oh,

542
00:31:17,400 --> 00:31:19,800
Speaker 1: they got injured, but they stretched. We pulled that part

543
00:31:19,840 --> 00:31:24,080
Speaker 1: out now again. I know there's there's a little bit

544
00:31:24,080 --> 00:31:27,320
Speaker 1: more to it, but it doesn't apply. It doesn't apply

545
00:31:27,360 --> 00:31:31,880
Speaker 1: to you. All right, final, I'll give you one more.

546
00:31:32,000 --> 00:31:36,400
Speaker 1: International Journal of Sports Physical Therapy, February twelve, UH Current

547
00:31:36,400 --> 00:31:39,560
Speaker 1: Concepts and Muscle Stretching for exercise and rehabilitation. I'm just

548
00:31:39,560 --> 00:31:41,840
Speaker 1: gonna read you to take away static stretching or one

549
00:31:41,840 --> 00:31:44,840
Speaker 1: of them. Static stretching is effective at an increasing range

550
00:31:44,840 --> 00:31:47,480
Speaker 1: of motion. The greatest change in range of motion with

551
00:31:47,520 --> 00:31:52,080
Speaker 1: a static stretch occurs between fifteen and thirty seconds. That's it.

552
00:31:52,680 --> 00:31:55,680
Speaker 1: How long should you do it? Fifteen to thirty seconds?

553
00:31:55,680 --> 00:31:58,400
Speaker 1: Do you have that? And most authors suggest that ten

554
00:31:58,440 --> 00:32:01,640
Speaker 1: to thirty seconds is sufficient and for increasing flexibility. And

555
00:32:01,680 --> 00:32:04,400
Speaker 1: they basically said two to four times. You don't have

556
00:32:04,480 --> 00:32:06,560
Speaker 1: to do more than four. And I listen, I'm I'm

557
00:32:06,560 --> 00:32:11,320
Speaker 1: not doing more than three most often. All right, So

558
00:32:13,880 --> 00:32:15,920
Speaker 1: I love this topic and I hope this I mean,

559
00:32:15,960 --> 00:32:19,240
Speaker 1: this topic is endemic of so many of the topics

560
00:32:19,320 --> 00:32:23,000
Speaker 1: I talked about here, taking studies that are flawed and

561
00:32:23,600 --> 00:32:26,320
Speaker 1: not all, but so many and not even flawed, but

562
00:32:26,400 --> 00:32:31,880
Speaker 1: extrapolating from them the canyons, the forty sprinter. Now, again,

563
00:32:32,360 --> 00:32:36,920
Speaker 1: that doesn't mean you can't extrapolate other takeaways that apply

564
00:32:37,160 --> 00:32:41,160
Speaker 1: to other populations. But when it comes to this stuff

565
00:32:41,160 --> 00:32:43,080
Speaker 1: and what they're talking about, and then to take that

566
00:32:43,280 --> 00:32:46,240
Speaker 1: and have a headline that stretching doesn't prevent injuries. Oh,

567
00:32:46,320 --> 00:32:48,640
Speaker 1: you mean with people who stretch more and run more

568
00:32:48,680 --> 00:32:52,160
Speaker 1: miles and run faster and do ten thousand meter races.

569
00:32:52,240 --> 00:32:55,360
Speaker 1: You know, Okay, but don't leave that out of the

570
00:32:55,360 --> 00:32:59,520
Speaker 1: headline or put something in there. So wrapping it all

571
00:32:59,600 --> 00:33:02,400
Speaker 1: up here, it's one of the five components of fitness

572
00:33:02,440 --> 00:33:04,880
Speaker 1: I know, and I call an equals one. So I'm

573
00:33:05,280 --> 00:33:08,560
Speaker 1: one subject out of many all my clients over the years,

574
00:33:09,480 --> 00:33:11,600
Speaker 1: I know that if my muscles get tight, and one

575
00:33:11,640 --> 00:33:14,400
Speaker 1: is tight right now, I started running a little bit

576
00:33:14,400 --> 00:33:17,840
Speaker 1: more my left hamstring and I'm sorry my right hamstring

577
00:33:17,840 --> 00:33:22,400
Speaker 1: and glue tighter. And here's the final takeaway, that's really

578
00:33:22,440 --> 00:33:26,080
Speaker 1: good news. And this is where I agree with don't

579
00:33:26,200 --> 00:33:27,720
Speaker 1: even need to name him, the guy who said we

580
00:33:27,720 --> 00:33:29,880
Speaker 1: should retire it. What are he is also saying, and

581
00:33:29,880 --> 00:33:32,920
Speaker 1: I agree? Is that. Listen how many times have I said,

582
00:33:32,920 --> 00:33:34,920
Speaker 1: if you've listened to other podcasts or read my books,

583
00:33:35,160 --> 00:33:38,040
Speaker 1: I don't enjoy swimming. I do it because that is

584
00:33:38,040 --> 00:33:40,640
Speaker 1: a full body range of motion. I'm maximizing my time.

585
00:33:40,800 --> 00:33:43,240
Speaker 1: So right on the money for the guy who said

586
00:33:43,280 --> 00:33:45,960
Speaker 1: we should retire, not that we should retire flexibility, but

587
00:33:46,040 --> 00:33:49,440
Speaker 1: then we can get flexibility and maximize our time people

588
00:33:49,960 --> 00:33:57,120
Speaker 1: by doing other forms of exercise. So tai chi, yoga, pilates,

589
00:33:57,720 --> 00:34:01,240
Speaker 1: things like that, where you're more bang for your buck.

590
00:34:02,160 --> 00:34:05,600
Speaker 1: Let's do that too, because you are getting flexibility. I

591
00:34:05,640 --> 00:34:08,720
Speaker 1: know that, and unlet's I started doing backstroke. Oh my gosh,

592
00:34:08,760 --> 00:34:11,920
Speaker 1: it is so ugly. That's never been trained, never was

593
00:34:11,960 --> 00:34:14,680
Speaker 1: on a swim team. I need to get my range

594
00:34:14,680 --> 00:34:20,040
Speaker 1: of motion in my shoulders. I'm doing backstroke, but I'm

595
00:34:20,080 --> 00:34:24,920
Speaker 1: also doing a little stretching. So the great news is

596
00:34:24,960 --> 00:34:28,600
Speaker 1: ten to thirty seconds. Ten to thirty seconds, so I

597
00:34:28,640 --> 00:34:30,840
Speaker 1: want three to five minutes. So if you think about it,

598
00:34:30,880 --> 00:34:35,239
Speaker 1: you stretch your quads for fifteen seconds right quad, left quad.

599
00:34:35,680 --> 00:34:39,799
Speaker 1: That's thirty left hamstring. You are done in three to

600
00:34:39,880 --> 00:34:42,719
Speaker 1: five minutes. Major muscle groups. You can do it once

601
00:34:42,800 --> 00:34:46,440
Speaker 1: or twice. I'd rather you just do it. Excessive moderation.

602
00:34:47,200 --> 00:34:53,440
Speaker 1: After exercise, after you want your muscles warmed up blood flow,

603
00:34:53,520 --> 00:34:56,799
Speaker 1: that is the best time to do static stretching. So

604
00:34:56,880 --> 00:35:01,000
Speaker 1: the takeaway is, yes, it is a five oponents in fitness. Yes,

605
00:35:01,120 --> 00:35:03,279
Speaker 1: is one of them. Yes, I still believe it should be.

606
00:35:03,760 --> 00:35:06,440
Speaker 1: When our bodies are tight, the muscles don't fire right,

607
00:35:06,440 --> 00:35:10,000
Speaker 1: they move awkwardly, especially when you ask it to do something,

608
00:35:10,000 --> 00:35:13,360
Speaker 1: your body to do something quickly, and that's when injuries happen.

609
00:35:14,239 --> 00:35:17,000
Speaker 1: And tightness just doesn't feel good trying to, you know,

610
00:35:17,360 --> 00:35:19,480
Speaker 1: stand up and your's lower back is super tight. How

611
00:35:19,520 --> 00:35:22,399
Speaker 1: can you say that it's not important. I don't think

612
00:35:22,400 --> 00:35:25,760
Speaker 1: you need to spend or should spend twenty minutes stretching

613
00:35:25,760 --> 00:35:28,440
Speaker 1: all the time. I'd rather you do three five minutes

614
00:35:28,480 --> 00:35:33,080
Speaker 1: sessions throughout the week. Like everything else in fitness, excessive moderation.

615
00:35:33,680 --> 00:35:36,120
Speaker 1: Don't do a lot, A little bit doesn't work, do

616
00:35:36,239 --> 00:35:39,520
Speaker 1: a little bit a lot. And when it comes to stretching,

617
00:35:39,760 --> 00:35:43,680
Speaker 1: as it does to eating and strength training and cardio.

618
00:35:44,239 --> 00:35:46,799
Speaker 1: It's about excessive moderation. Why do I keep coming back

619
00:35:46,800 --> 00:35:48,920
Speaker 1: to that? Why is that the term that I live

620
00:35:49,000 --> 00:35:51,879
Speaker 1: by and and embrace and and it's a huge part

621
00:35:51,920 --> 00:35:53,239
Speaker 1: of the new book. By the way, if you haven't

622
00:35:53,480 --> 00:35:56,600
Speaker 1: available for preorder the micro Workout Plan, grab it now.

623
00:35:57,080 --> 00:36:01,200
Speaker 1: All right, enough stretch a little bit after your exercise

624
00:36:02,040 --> 00:36:06,000
Speaker 1: three to five minutes. Major muscle groups shouldn't hurt, by

625
00:36:06,000 --> 00:36:09,880
Speaker 1: the way, just enough where you feel slight tension, and

626
00:36:09,920 --> 00:36:14,759
Speaker 1: that's it should not be painful, all right. Hyper Flexibility

627
00:36:14,840 --> 00:36:20,560
Speaker 1: is not good either, and the amazing people don't do

628
00:36:20,600 --> 00:36:24,520
Speaker 1: it because it's boring. And then, as I've said, true health,

629
00:36:25,560 --> 00:36:28,560
Speaker 1: true success is not what you see on the scale.

630
00:36:29,040 --> 00:36:31,440
Speaker 1: It's not what you see in the mirror. If you

631
00:36:31,520 --> 00:36:34,960
Speaker 1: do your flexibility, whether it's the tai chi and the

632
00:36:35,040 --> 00:36:37,279
Speaker 1: swimming and a little bit of static stretching a couple

633
00:36:37,320 --> 00:36:40,920
Speaker 1: of times a week three to five minutes, something won't happen.

634
00:36:42,000 --> 00:36:45,840
Speaker 1: You won't get injured. And that's why so many people

635
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Speaker 1: don't do it, because they blame other things. It's bad luck.

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Speaker 1: I don't believe in luck. I'm not injury free because

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Speaker 1: of luck. And someone said that. I said, you know,

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Speaker 1: just twenty six iron Man races injury free and he

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Speaker 1: said knock wood. And I guess what. Knocking wood doesn't work.

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Speaker 1: Stretching works. There you go. Thank you for listening. I'm

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Speaker 1: Tom Holland. Please rate the show. I so appreciate all

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Speaker 1: of you who have done it. And if you hadn't

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Speaker 1: take one second, rate the show. Questions, comments, leave them.

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Speaker 1: I answer the questions in future shows. UM doing these

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Speaker 1: shorter shows now. I hope you're enjoying those. If you

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Speaker 1: have a topic for a shorter show too, I love those.

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Speaker 1: Tom h Fit is my Instagram. Tom h Fit is

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Speaker 1: my Twitter. You can go to Fitness Disrupted. There's a

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00:37:30,400 --> 00:37:33,600
Speaker 1: link there you can email me questions. Thank you for listening.

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Speaker 1: Hopefully you've got something a lot out of this. This

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Speaker 1: is this is everything my shows about. This is why

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Speaker 1: you are not achieving your goals. Quite often is all

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Speaker 1: the bad information. This show is all about the good information.

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Speaker 1: I'm Tom Holland. This is Fitness Disrupted, Believing Yourself. Fitness

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Speaker 1: Disrupted is a production of I Heart Radio. For more

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Speaker 1: podcasts from my Heart Radio, visit the I Heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows,