1 00:00:01,560 --> 00:00:06,120 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,119 --> 00:00:15,560 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland let's talk 3 00:00:15,600 --> 00:00:20,080 Speaker 1: about the number one reason people give or failure to exercise. 4 00:00:20,239 --> 00:00:25,000 Speaker 1: You may have this reason to this excuse, this same 5 00:00:25,320 --> 00:00:28,920 Speaker 1: number one reason that has literally been around since I 6 00:00:29,000 --> 00:00:33,040 Speaker 1: first started in this business, like thirty plus years ago. 7 00:00:33,120 --> 00:00:35,280 Speaker 1: All right, So what do you think it is? What 8 00:00:35,320 --> 00:00:39,880 Speaker 1: do you think the number one reason people give or 9 00:00:39,960 --> 00:00:46,000 Speaker 1: failure to exercise? Let's all say it together. Time lack 10 00:00:46,040 --> 00:00:49,080 Speaker 1: of time? All right, So we're gonna talk about that. 11 00:00:49,120 --> 00:00:52,080 Speaker 1: We're gonna talk about that myth, the number one reason 12 00:00:52,680 --> 00:00:54,640 Speaker 1: people and you may be one of them, and I 13 00:00:54,680 --> 00:00:57,720 Speaker 1: get it, and we're gonna have some tough love here today. 14 00:00:57,800 --> 00:01:01,000 Speaker 1: But that's what this show is about. This show is about, finally, 15 00:01:01,080 --> 00:01:04,640 Speaker 1: once and for all, breaking through those myths, getting rid 16 00:01:04,640 --> 00:01:08,040 Speaker 1: of them. No, bro, science, We're gonna talk about time, 17 00:01:08,120 --> 00:01:11,640 Speaker 1: all right. I get it. I've been in this industry 18 00:01:11,720 --> 00:01:15,360 Speaker 1: a really long time. I've seen and heard it all, 19 00:01:15,400 --> 00:01:17,839 Speaker 1: I've done it all, a lot of things I didn't 20 00:01:17,840 --> 00:01:21,759 Speaker 1: want to do own a gym. We're gonna talk about time, 21 00:01:21,800 --> 00:01:27,319 Speaker 1: all right, and talk about the disconnect that comes with 22 00:01:27,360 --> 00:01:30,880 Speaker 1: that listen. I get it. We're all busy. We're all 23 00:01:30,920 --> 00:01:35,640 Speaker 1: really busy, and technology was supposed to make us less crazy, 24 00:01:35,840 --> 00:01:38,720 Speaker 1: less hectic. And I would argue, and I'm sure you'll 25 00:01:38,760 --> 00:01:42,679 Speaker 1: probably agree, it's done the exact opposite. We're now connected 26 00:01:43,240 --> 00:01:46,720 Speaker 1: unlike ever before. It's not good. So the lack of 27 00:01:46,840 --> 00:01:50,960 Speaker 1: time reason that people give for not exercising, I get it. 28 00:01:51,560 --> 00:01:55,400 Speaker 1: But we're gonna break that down. We're gonna start real simple. 29 00:01:56,560 --> 00:01:59,560 Speaker 1: No one has time to exercise, no one. You don't 30 00:01:59,560 --> 00:02:02,720 Speaker 1: have time timed exercise. You make time. It is that simple. 31 00:02:03,040 --> 00:02:07,360 Speaker 1: You make it a priority. No one has time to exercise. 32 00:02:07,880 --> 00:02:12,120 Speaker 1: But here's the huge aha moment. If we're truly about time, 33 00:02:13,000 --> 00:02:15,560 Speaker 1: then the unemployed would probably be in really good shape 34 00:02:15,639 --> 00:02:18,119 Speaker 1: right when you lost your job, when you had time off, 35 00:02:18,480 --> 00:02:20,320 Speaker 1: if you had a long vacation, you should be in 36 00:02:20,320 --> 00:02:22,919 Speaker 1: better shape, right because you have more time. Totally not 37 00:02:23,480 --> 00:02:27,960 Speaker 1: the case. It's actually the exact opposite. So back when 38 00:02:27,960 --> 00:02:30,520 Speaker 1: I was a trainer many years ago in New York City, 39 00:02:31,200 --> 00:02:36,320 Speaker 1: I trained some of the top CEOs, celebrities, the busiest 40 00:02:36,400 --> 00:02:39,400 Speaker 1: people you can imagine. And if you look at the 41 00:02:39,480 --> 00:02:44,240 Speaker 1: one thing and their articles about this everywhere Google it. 42 00:02:45,160 --> 00:02:49,640 Speaker 1: What's the one thing that super successful people have in common, 43 00:02:50,240 --> 00:02:53,400 Speaker 1: the one they have a lot of money usually, But 44 00:02:53,520 --> 00:02:57,360 Speaker 1: that's not it. They have money. They are successful because 45 00:02:57,400 --> 00:03:00,640 Speaker 1: they exercise. So it's not about time. You have to 46 00:03:00,720 --> 00:03:03,320 Speaker 1: find the time. We're gonna talk about that. But it 47 00:03:03,320 --> 00:03:04,960 Speaker 1: doesn't have to be an hour, and it doesn't have 48 00:03:05,000 --> 00:03:06,440 Speaker 1: to be a half an hour, and you don't have 49 00:03:06,520 --> 00:03:09,360 Speaker 1: to go to the gym. That's really important. That's a 50 00:03:09,400 --> 00:03:13,240 Speaker 1: really important aspect of the whole time issue, because when 51 00:03:13,240 --> 00:03:16,000 Speaker 1: people say they don't have time, what they're really saying 52 00:03:16,680 --> 00:03:18,760 Speaker 1: is I don't have time to go to the gym. 53 00:03:18,800 --> 00:03:22,680 Speaker 1: And I agree, and I get it. The future of 54 00:03:22,760 --> 00:03:26,320 Speaker 1: fitness is working out at home and shorter workouts. Those 55 00:03:26,360 --> 00:03:31,079 Speaker 1: are the two main things that you will start to 56 00:03:31,120 --> 00:03:35,280 Speaker 1: hear more about, read more about, and gosh darn it, 57 00:03:35,360 --> 00:03:38,000 Speaker 1: I'm gonna keep talking about it because it's true. People 58 00:03:38,000 --> 00:03:42,040 Speaker 1: don't generally get in shape at the gym. They go 59 00:03:42,120 --> 00:03:47,080 Speaker 1: to the gym because they're in shape, right. Jim Gaffigan 60 00:03:48,080 --> 00:03:50,320 Speaker 1: as an awesome joke about that. He said, he goes 61 00:03:50,400 --> 00:03:52,360 Speaker 1: up to a guy who's in great shape at the 62 00:03:52,360 --> 00:03:56,480 Speaker 1: gym and says, what are you doing? Go home? You're finished. 63 00:03:57,200 --> 00:04:01,160 Speaker 1: What are you doing here? So we talk about time. 64 00:04:01,960 --> 00:04:04,720 Speaker 1: I'm gonna break down all these topics. What you're saying 65 00:04:04,800 --> 00:04:06,720 Speaker 1: is I don't have time to go to the gym. 66 00:04:06,760 --> 00:04:10,080 Speaker 1: And that makes sense, right, because if you believe that 67 00:04:10,160 --> 00:04:12,840 Speaker 1: you need to exercise for an hour, and that you 68 00:04:12,880 --> 00:04:16,520 Speaker 1: need to do that at a gym, now we're talking 69 00:04:16,520 --> 00:04:19,200 Speaker 1: way more than an hour, right, We're talking the time 70 00:04:19,200 --> 00:04:21,160 Speaker 1: it takes you to get there. We're talking the time 71 00:04:21,160 --> 00:04:23,600 Speaker 1: it takes you to get ready in the locker room, 72 00:04:23,640 --> 00:04:26,640 Speaker 1: to get your workout in, to go back, maybe shower, 73 00:04:26,800 --> 00:04:29,120 Speaker 1: get back in your car or whatever, and get home. 74 00:04:29,960 --> 00:04:32,200 Speaker 1: So oftentimes that's an hour and a half or two 75 00:04:32,240 --> 00:04:35,680 Speaker 1: hours in a time it could take you to go 76 00:04:35,839 --> 00:04:38,159 Speaker 1: to the gym. You can be done with your workout 77 00:04:38,160 --> 00:04:41,480 Speaker 1: at home. Now. I'm not saying that gyms are gonna 78 00:04:41,480 --> 00:04:44,760 Speaker 1: go away. They serve a purpose. I still go when 79 00:04:44,760 --> 00:04:47,760 Speaker 1: my kids are playing sports. I'm not wasting time watching 80 00:04:47,760 --> 00:04:51,600 Speaker 1: them practice when they have hockey because there's a gym there. 81 00:04:51,800 --> 00:04:54,800 Speaker 1: So instead of standing in the stands, I'm getting to 82 00:04:54,839 --> 00:04:59,719 Speaker 1: workout in maximizing my time. But as technology changes the 83 00:05:00,000 --> 00:05:02,599 Speaker 1: whole landscape of the fitness world, as it is right 84 00:05:02,640 --> 00:05:07,960 Speaker 1: now such an exciting time. Now the ability to work 85 00:05:07,960 --> 00:05:11,520 Speaker 1: out at home is unlike ever before, But you're still 86 00:05:11,520 --> 00:05:13,400 Speaker 1: gonna go to the gym. I look at it this way. 87 00:05:13,480 --> 00:05:17,000 Speaker 1: It's like movie theaters and Netflix. Right. I love going 88 00:05:17,000 --> 00:05:18,600 Speaker 1: to the movies. I don't know about you love it. 89 00:05:18,800 --> 00:05:21,440 Speaker 1: I love the community, I love the experience. I love 90 00:05:21,560 --> 00:05:25,479 Speaker 1: all of it. Right. The gym kind of the same thing. 91 00:05:25,960 --> 00:05:28,080 Speaker 1: You go to the movies, but where are you binge 92 00:05:28,080 --> 00:05:30,440 Speaker 1: watching the majority? Where are you getting the majority of 93 00:05:30,480 --> 00:05:35,720 Speaker 1: your content at home Netflix? So the gym you go 94 00:05:35,800 --> 00:05:37,800 Speaker 1: there when you want to take a class, when you 95 00:05:37,880 --> 00:05:39,599 Speaker 1: want to work out with other people, when you want 96 00:05:39,600 --> 00:05:43,080 Speaker 1: that community, when you want that energy. But when it 97 00:05:43,120 --> 00:05:46,279 Speaker 1: comes to health and wellness, you don't need to go 98 00:05:46,320 --> 00:05:48,839 Speaker 1: to the gym. And now I know it sounds and 99 00:05:48,880 --> 00:05:52,520 Speaker 1: it feels like I'm totally bashing on Jim so I am. 100 00:05:52,520 --> 00:05:55,279 Speaker 1: And this comes from someone who spent his life in 101 00:05:55,320 --> 00:05:57,880 Speaker 1: the gym. I always said I would never own a gym, 102 00:05:58,640 --> 00:06:02,120 Speaker 1: and crazy oppertun tunity arose. And because I want to 103 00:06:02,160 --> 00:06:04,200 Speaker 1: do everything and wanted to do at the time in 104 00:06:04,200 --> 00:06:07,719 Speaker 1: the fitness industry to be as knowledgeable as possible, I 105 00:06:07,760 --> 00:06:11,039 Speaker 1: took the opportunity, and it was horrible. It was horrible 106 00:06:11,040 --> 00:06:14,279 Speaker 1: because you know what, for the most part, people who 107 00:06:14,279 --> 00:06:18,040 Speaker 1: own gym's don't care if you get in shape. Actually 108 00:06:18,040 --> 00:06:20,880 Speaker 1: it's the opposite. If a gym can be ten dollars 109 00:06:20,880 --> 00:06:23,200 Speaker 1: a month people, let's let's just break it down here. 110 00:06:23,480 --> 00:06:27,000 Speaker 1: You know what they call that the lph V model, 111 00:06:27,480 --> 00:06:31,240 Speaker 1: Low price high volume, So they are literally banking on 112 00:06:31,320 --> 00:06:34,960 Speaker 1: the fact the gym owners are that you are going 113 00:06:35,000 --> 00:06:39,400 Speaker 1: to sign up and you're gonna go away, and you're 114 00:06:39,440 --> 00:06:43,200 Speaker 1: going to continue to have your credit card charged month 115 00:06:43,279 --> 00:06:46,120 Speaker 1: after month, year after year because it's ten bucks and 116 00:06:46,200 --> 00:06:50,719 Speaker 1: you get free pizza. That's awesome. Ten box. I joined 117 00:06:50,720 --> 00:06:53,159 Speaker 1: a Jim, that's what you think, right, I'm doing the 118 00:06:53,240 --> 00:06:55,839 Speaker 1: right thing. I'll go every now and again. But that's 119 00:06:55,880 --> 00:07:00,240 Speaker 1: the magic number pretty much. They figured it out tony bucks, 120 00:07:00,240 --> 00:07:02,520 Speaker 1: thirty bucks, forty bucks too much, So now there's no 121 00:07:02,560 --> 00:07:05,719 Speaker 1: one between. You're either paying a hundred a month for 122 00:07:05,800 --> 00:07:08,960 Speaker 1: those type of gyms are you're paying ten bucks. So again, 123 00:07:09,240 --> 00:07:12,760 Speaker 1: when we're talking about here is time. So we're talking 124 00:07:12,800 --> 00:07:16,000 Speaker 1: about getting in shape, being healthy. You don't go to 125 00:07:16,040 --> 00:07:19,080 Speaker 1: the gym to necessarily do that unless you love it. Listen, 126 00:07:19,120 --> 00:07:24,120 Speaker 1: there's that small group. They're called the heavy users, and 127 00:07:24,120 --> 00:07:26,040 Speaker 1: we all know them. You have those friends, you may 128 00:07:26,040 --> 00:07:28,760 Speaker 1: be that person. And if you are, thank you for listening. 129 00:07:29,640 --> 00:07:34,040 Speaker 1: But again, change happens at home, change happens outside. Change 130 00:07:34,160 --> 00:07:39,080 Speaker 1: happens with shorter workouts. Okay, so this is great news. 131 00:07:39,440 --> 00:07:41,680 Speaker 1: This is awesome news. So I started with tough love. 132 00:07:41,960 --> 00:07:43,840 Speaker 1: Maybe it made you feel a little bad. You're like, hey, Tom, 133 00:07:44,880 --> 00:07:48,440 Speaker 1: I'm really busy. Stop saying I'm making excuses. Well, you 134 00:07:48,520 --> 00:07:50,800 Speaker 1: kind of are. We're not going to sugarcoat it here. 135 00:07:51,440 --> 00:07:53,760 Speaker 1: I'm not going to sugarcoat it. But we're talking about 136 00:07:53,760 --> 00:07:56,000 Speaker 1: time and this is great news, and we're gonna talk 137 00:07:56,040 --> 00:07:58,240 Speaker 1: about the science behind it. You don't have to do 138 00:07:58,280 --> 00:08:00,440 Speaker 1: an hour, you don't have to do a half an hour, 139 00:08:00,960 --> 00:08:04,280 Speaker 1: you don't have to go to the gym. So start 140 00:08:04,320 --> 00:08:07,480 Speaker 1: to reevaluate if that's one of your issues right now, 141 00:08:07,600 --> 00:08:10,640 Speaker 1: is finding the time, making the time, thinking you don't 142 00:08:10,680 --> 00:08:13,440 Speaker 1: have time. I'm here to tell you you do. And 143 00:08:13,480 --> 00:08:16,200 Speaker 1: what we're gonna talk about. What I'm gonna talk about 144 00:08:17,200 --> 00:08:19,480 Speaker 1: when we come back from the break is what that 145 00:08:19,520 --> 00:08:23,280 Speaker 1: means the science behind shorter workouts. Okay, this is great news, 146 00:08:23,400 --> 00:08:25,160 Speaker 1: and I'm not just making it up. Because here on 147 00:08:25,240 --> 00:08:31,720 Speaker 1: Fitness Disrupted, we use science, not bro science, not the 148 00:08:31,800 --> 00:08:34,320 Speaker 1: thing the guy at the gym told you, the diet advice, 149 00:08:34,440 --> 00:08:39,160 Speaker 1: the workout advice, the garbage advice. No, no, this is science. Okay. 150 00:08:39,520 --> 00:08:41,400 Speaker 1: So I'm gonna take a short break, and when we 151 00:08:41,480 --> 00:08:45,440 Speaker 1: come back, I'm gonna talk about shorter workouts. We'll be 152 00:08:45,520 --> 00:09:00,440 Speaker 1: right back. All right, you're talking about time. Hopefully you 153 00:09:00,559 --> 00:09:04,120 Speaker 1: get it. You get the fact that no one has time. 154 00:09:04,200 --> 00:09:06,320 Speaker 1: And let's just let's just pick the you know, I 155 00:09:06,400 --> 00:09:13,240 Speaker 1: just googled quickly top successful people. Mark Zuckerberg, Richard Branson, 156 00:09:13,480 --> 00:09:17,160 Speaker 1: Anna Wintour, Mark Cuban, Tim Cook. All of these people 157 00:09:17,679 --> 00:09:24,000 Speaker 1: talk about how exercise not only it allows them to 158 00:09:24,160 --> 00:09:27,760 Speaker 1: be as successful as they are. I trained these people, 159 00:09:27,760 --> 00:09:29,800 Speaker 1: as I said earlier, and what they would say to 160 00:09:29,880 --> 00:09:32,680 Speaker 1: me is I need to exercise so that I have 161 00:09:32,880 --> 00:09:35,680 Speaker 1: the energy and the mental capacity and so many other 162 00:09:35,720 --> 00:09:40,240 Speaker 1: things to do my job. Because it's counterintuitive that if 163 00:09:40,280 --> 00:09:42,080 Speaker 1: you get up earlier, because a lot of these people, 164 00:09:42,080 --> 00:09:44,439 Speaker 1: actually all of them start their day that way, and 165 00:09:44,480 --> 00:09:47,079 Speaker 1: we'll talk about that, that you're gonna be more tired. 166 00:09:47,520 --> 00:09:49,640 Speaker 1: And I get it. I get it. I get all 167 00:09:49,640 --> 00:09:52,840 Speaker 1: these things. I'm always gonna agree because this is human nature. 168 00:09:52,880 --> 00:09:55,360 Speaker 1: You say I don't have time to exercise, Well, I understand, 169 00:09:55,400 --> 00:09:56,760 Speaker 1: because you think you need to do an hour and 170 00:09:56,760 --> 00:09:57,920 Speaker 1: you need to go to the gym, and you need 171 00:09:57,960 --> 00:10:01,200 Speaker 1: to do these these horribly effective workouts. I get it. 172 00:10:01,360 --> 00:10:02,640 Speaker 1: And then you think, well, oh my gosh, if I 173 00:10:02,640 --> 00:10:06,120 Speaker 1: get up earlier, I'm gonna be more tired. No, you're not. 174 00:10:06,559 --> 00:10:08,440 Speaker 1: Now you don't have to be as nutty as some 175 00:10:08,480 --> 00:10:11,679 Speaker 1: of these uber successful people are. Some of them get 176 00:10:11,720 --> 00:10:17,400 Speaker 1: up ridiculously early. Fifteen minutes, fifteen minutes, ten minutes. That's 177 00:10:17,400 --> 00:10:20,000 Speaker 1: how you start. And actually you can stay there if 178 00:10:20,000 --> 00:10:22,000 Speaker 1: you want to. Can you get up fifteen minutes earlier? 179 00:10:22,080 --> 00:10:25,400 Speaker 1: I think so? And that makes a difference. So the 180 00:10:25,440 --> 00:10:28,480 Speaker 1: message that needs to get out there is that short 181 00:10:28,559 --> 00:10:32,040 Speaker 1: workouts matter, and only do they matter, they work. And 182 00:10:32,040 --> 00:10:34,520 Speaker 1: when the number one reason people give for lack of 183 00:10:34,600 --> 00:10:39,439 Speaker 1: exercise is time, holy cow. When you tell them that 184 00:10:39,480 --> 00:10:43,240 Speaker 1: the science is three ten minute bouts of exercise has 185 00:10:43,280 --> 00:10:48,040 Speaker 1: the exact same benefit as one continuous thirty minute workout, 186 00:10:48,679 --> 00:10:51,960 Speaker 1: let me say that again. Three ten minutes bouts of 187 00:10:52,000 --> 00:10:56,800 Speaker 1: exercise same exact benefit as a continuous thirty minute workout. 188 00:10:56,960 --> 00:10:59,160 Speaker 1: But most people don't do it at all because they say, 189 00:10:59,200 --> 00:11:01,320 Speaker 1: I don't have a half hour, and I get that 190 00:11:01,440 --> 00:11:03,720 Speaker 1: I don't have an hour. I get that you don't 191 00:11:03,760 --> 00:11:07,720 Speaker 1: have to and actually he probably shouldn't. That's the difference. 192 00:11:07,760 --> 00:11:12,319 Speaker 1: Now most people don't have not only an hour, because 193 00:11:12,320 --> 00:11:14,280 Speaker 1: again it takes you about an hour and a half 194 00:11:14,280 --> 00:11:15,840 Speaker 1: two hours if you're going to the gym to get there, 195 00:11:15,880 --> 00:11:17,760 Speaker 1: to get ready, all those things we talked about earlier, 196 00:11:18,320 --> 00:11:21,840 Speaker 1: So it's more than an hour. So when you exercise 197 00:11:21,880 --> 00:11:23,760 Speaker 1: at home, when you build it into your day, when 198 00:11:23,760 --> 00:11:26,080 Speaker 1: you actually do the things that when I first started 199 00:11:26,120 --> 00:11:28,559 Speaker 1: in this business and started contributing to the magazines and 200 00:11:28,600 --> 00:11:30,920 Speaker 1: they'd say, give some tips and tricks on how to 201 00:11:31,000 --> 00:11:33,680 Speaker 1: work exercise into your day, and I would say, those 202 00:11:33,720 --> 00:11:37,280 Speaker 1: things that you've read about four years right park farther away, 203 00:11:37,360 --> 00:11:39,959 Speaker 1: take the stairs, blah blah blah. And over time the 204 00:11:40,000 --> 00:11:42,400 Speaker 1: magazine said, we want to hear those anymore. Well, guess what, 205 00:11:42,880 --> 00:11:46,840 Speaker 1: you can burn so many calories throughout the day by 206 00:11:46,920 --> 00:11:49,800 Speaker 1: those type of things. They add up, They add up 207 00:11:49,840 --> 00:11:53,280 Speaker 1: big time. So short workouts matter. You can give you 208 00:11:53,360 --> 00:11:56,400 Speaker 1: one example of a study, and this is kind of 209 00:11:56,440 --> 00:11:58,760 Speaker 1: crazy because you read. I actually read it to my 210 00:11:58,800 --> 00:12:00,960 Speaker 1: wife and she was like that m be true. And 211 00:12:01,000 --> 00:12:03,000 Speaker 1: this is someone who has still listened to me all 212 00:12:03,000 --> 00:12:05,640 Speaker 1: the time about short workouts and all that stuff. Here's 213 00:12:05,679 --> 00:12:07,760 Speaker 1: the title. I'm gonna give you like the science stuff. 214 00:12:07,760 --> 00:12:09,559 Speaker 1: That's what this show is about. Well, give you the science. 215 00:12:09,600 --> 00:12:11,720 Speaker 1: I give you the science. Keep saying we and it's 216 00:12:11,760 --> 00:12:16,320 Speaker 1: me and my imaginary friend. All right here it's plus 217 00:12:16,400 --> 00:12:20,480 Speaker 1: one is the uh the journal that it was in. Uh, 218 00:12:20,559 --> 00:12:24,520 Speaker 1: three minutes of all out intermittent exercise per week increases 219 00:12:24,559 --> 00:12:29,800 Speaker 1: skeletal muscle oxidative capacity and improves cardio metabolic health. Okay, 220 00:12:29,840 --> 00:12:32,360 Speaker 1: don't turn off. That's the that's the most science I'm 221 00:12:32,360 --> 00:12:36,480 Speaker 1: gonna be today, but super important, three minutes of all 222 00:12:36,480 --> 00:12:41,480 Speaker 1: that exercise per week has benefits, has significant benefits. So 223 00:12:41,760 --> 00:12:44,160 Speaker 1: that's confusing, so you go, what does that mean? What 224 00:12:44,200 --> 00:12:46,520 Speaker 1: does that mean? And by the way, the subjects and 225 00:12:46,559 --> 00:12:48,200 Speaker 1: there weren't a lot, this was a small study. But 226 00:12:48,240 --> 00:12:51,760 Speaker 1: the subjects in the study were overweighting, obest people. Okay, 227 00:12:51,800 --> 00:12:54,880 Speaker 1: so they weren't super fit people, and that's important. So 228 00:12:54,960 --> 00:12:58,640 Speaker 1: here's the workout they did. They actually did three ten 229 00:12:58,679 --> 00:13:03,560 Speaker 1: minute workouts per week and here's what they did. And 230 00:13:03,559 --> 00:13:07,400 Speaker 1: this is gonna be your takeaway because every show you're 231 00:13:07,400 --> 00:13:09,880 Speaker 1: gonna hear about a myth, you're gonna hear the science. 232 00:13:10,480 --> 00:13:13,760 Speaker 1: We're gonna bust the myth with the science. And then 233 00:13:14,000 --> 00:13:16,000 Speaker 1: I'm gonna give you a takeaway, something to you, something 234 00:13:16,040 --> 00:13:18,679 Speaker 1: you can apply immediately. And here it is. So this 235 00:13:18,720 --> 00:13:20,520 Speaker 1: work out, this study, what did these people do. They 236 00:13:20,520 --> 00:13:22,640 Speaker 1: were on a stationary bike and it was a ten 237 00:13:22,679 --> 00:13:24,880 Speaker 1: minute workout. They consisted of a two minute warm up, 238 00:13:24,920 --> 00:13:28,480 Speaker 1: super easy, right, get the blood flowing, great idea. Then 239 00:13:28,520 --> 00:13:33,280 Speaker 1: they did three twenty second all out efforts as hard 240 00:13:33,320 --> 00:13:36,120 Speaker 1: as they could go for twenty seconds. After the twenty seconds, 241 00:13:36,360 --> 00:13:40,640 Speaker 1: they recovered for two minutes, so twenty seconds hard, two 242 00:13:40,640 --> 00:13:44,120 Speaker 1: minutes easy, twenty seconds hard, two minute easy, twenty seconds hard, 243 00:13:44,360 --> 00:13:47,040 Speaker 1: two minute easy, and then they cooled down for a 244 00:13:47,080 --> 00:13:49,120 Speaker 1: couple of minutes. They did that three times a week, 245 00:13:49,800 --> 00:13:52,680 Speaker 1: ten minutes per time, three times a week, and it 246 00:13:52,800 --> 00:13:56,160 Speaker 1: had huge benefit. That is just one study. That is 247 00:13:56,240 --> 00:13:59,160 Speaker 1: just one, and there are so many, Okay, there's so 248 00:13:59,200 --> 00:14:03,360 Speaker 1: many studies about how short workouts matter. One thing you 249 00:14:03,360 --> 00:14:05,520 Speaker 1: need to take out of your vocabulary when it comes 250 00:14:05,520 --> 00:14:09,520 Speaker 1: to exercises justin only. You can't say, well, I only 251 00:14:09,559 --> 00:14:12,680 Speaker 1: walked a mile today, or I just did fifteen minutes 252 00:14:12,720 --> 00:14:16,400 Speaker 1: of core exercises with some lower body and body weight exercises. No, 253 00:14:16,720 --> 00:14:19,920 Speaker 1: you walked a mile and you did fifteen minutes. That 254 00:14:20,080 --> 00:14:23,080 Speaker 1: is the future of fitness. Short workouts done throughout the day. 255 00:14:23,240 --> 00:14:25,560 Speaker 1: You can still go to the gym. I will constantly 256 00:14:25,600 --> 00:14:29,400 Speaker 1: come back to that. I do too. Of my workouts, though, 257 00:14:29,520 --> 00:14:31,800 Speaker 1: are outside the gym, because it's about getting it in. 258 00:14:32,200 --> 00:14:35,120 Speaker 1: And let's just so much of this that you're gonna 259 00:14:35,160 --> 00:14:38,320 Speaker 1: hear on this show is math. It does come down 260 00:14:38,360 --> 00:14:41,080 Speaker 1: to math. See. That's the problem with that is the 261 00:14:41,120 --> 00:14:43,120 Speaker 1: disruption and fitness is that we have a lot of 262 00:14:43,120 --> 00:14:44,840 Speaker 1: people who don't really know what they're talking about in 263 00:14:44,840 --> 00:14:47,560 Speaker 1: the fitness world, and it comes down to math, and 264 00:14:47,600 --> 00:14:50,840 Speaker 1: they try to keep telling you it doesn't, but it does. 265 00:14:51,600 --> 00:14:53,760 Speaker 1: And here's really simple math. Let men talk about calories 266 00:14:53,840 --> 00:14:57,680 Speaker 1: or anything like that today. But at best, at best, 267 00:14:57,880 --> 00:15:00,520 Speaker 1: if you went to the gym six days week, one 268 00:15:00,600 --> 00:15:05,880 Speaker 1: day off for an hour per time, that alone is 269 00:15:05,920 --> 00:15:08,120 Speaker 1: not going to make major change. Gets stronger if you 270 00:15:08,160 --> 00:15:10,400 Speaker 1: do the right workouts when it comes to weight loss, 271 00:15:10,520 --> 00:15:12,960 Speaker 1: and that's one of the top things. Obviously that most 272 00:15:13,000 --> 00:15:15,760 Speaker 1: people want another workout routine right now, It doesn't happen 273 00:15:15,800 --> 00:15:20,160 Speaker 1: in the gym. You basically burn a hundred calories per mile, 274 00:15:20,600 --> 00:15:22,760 Speaker 1: right so when you read these, generally, if you take 275 00:15:22,760 --> 00:15:25,000 Speaker 1: a class and you push yourself, I don't even care 276 00:15:25,040 --> 00:15:28,560 Speaker 1: what class it is, boot camp, cycling class, some kind 277 00:15:28,600 --> 00:15:31,920 Speaker 1: of cardiovascular you are lucky to burn about five to 278 00:15:31,960 --> 00:15:35,160 Speaker 1: six d colories. That's in an hour. Super important when 279 00:15:35,160 --> 00:15:37,560 Speaker 1: it comes to heart health, super important for a myriad 280 00:15:37,640 --> 00:15:40,400 Speaker 1: of other benefits. But when it comes to weight loss, 281 00:15:41,000 --> 00:15:43,280 Speaker 1: it doesn't happen in the gym. Trainers are not weight 282 00:15:43,320 --> 00:15:46,760 Speaker 1: loss people. It's all connected and you get stronger. But 283 00:15:46,800 --> 00:15:50,440 Speaker 1: when it comes to losing weight, that happens outside the gym. 284 00:15:50,560 --> 00:15:53,120 Speaker 1: We talk much more about that in other shows. Today 285 00:15:53,120 --> 00:15:55,920 Speaker 1: it's about time. Today, it's about that workout. That ten 286 00:15:56,080 --> 00:15:58,080 Speaker 1: minute workout, by the way I just told you about. 287 00:15:58,240 --> 00:16:01,600 Speaker 1: You can do that utilizing any type of cardiovascular equipment 288 00:16:01,640 --> 00:16:03,600 Speaker 1: you want. You can do that on an elliptical, you 289 00:16:03,640 --> 00:16:05,920 Speaker 1: can do that while walking, you can do that on 290 00:16:05,960 --> 00:16:10,840 Speaker 1: a rowing machine. That is awesome, and you just do that. No, 291 00:16:11,720 --> 00:16:14,480 Speaker 1: we just don't do one type of exercise that is 292 00:16:14,480 --> 00:16:17,320 Speaker 1: another enormous problem in the fitness world. It's all or nothing. 293 00:16:17,960 --> 00:16:21,240 Speaker 1: It's cardio or its strength, it's this or that. This 294 00:16:21,320 --> 00:16:24,320 Speaker 1: is the only way to do stuff. Guess what, There 295 00:16:24,360 --> 00:16:26,720 Speaker 1: is no one way. The one way is to do 296 00:16:26,800 --> 00:16:30,120 Speaker 1: it all. Excessive moderation the term I came up with. 297 00:16:30,880 --> 00:16:33,880 Speaker 1: Don't do a lot of exercise a little bit. Most 298 00:16:33,880 --> 00:16:35,680 Speaker 1: people do. They get all jazzed up. You get all 299 00:16:35,760 --> 00:16:38,360 Speaker 1: jazzed up New Year's all that kind of stuff, and 300 00:16:38,360 --> 00:16:40,080 Speaker 1: then you stop, you do too much, you get burnt out, 301 00:16:40,080 --> 00:16:43,480 Speaker 1: you get hurt. Excessive moderation. Do a little bit, a lot, 302 00:16:43,720 --> 00:16:45,440 Speaker 1: not a lot, a little bit, and when it comes 303 00:16:45,480 --> 00:16:48,440 Speaker 1: to short workouts, they all matter. I've been doing pushups 304 00:16:48,480 --> 00:16:50,800 Speaker 1: since I was fourteen years old because I read in 305 00:16:50,840 --> 00:16:53,840 Speaker 1: Sports Illustrated that herschel Walker did three d pushups and 306 00:16:53,880 --> 00:16:55,120 Speaker 1: crunches a day, So you know what they did. I 307 00:16:55,120 --> 00:17:02,160 Speaker 1: started doing that and shockingly it worked, worked body weight exercises. 308 00:17:02,200 --> 00:17:04,640 Speaker 1: It took them throughout the day. But you can do 309 00:17:04,840 --> 00:17:08,320 Speaker 1: to three minutes of pushups and crunches and you do 310 00:17:08,400 --> 00:17:10,800 Speaker 1: that throughout the day and it works. We're gonna take 311 00:17:10,800 --> 00:17:13,760 Speaker 1: one more quick break and they're gonna wrap this all up. 312 00:17:14,400 --> 00:17:19,120 Speaker 1: We're gonna talk about time and exercise and shorter workouts 313 00:17:19,160 --> 00:17:22,040 Speaker 1: and doing it at home and mixing it up because 314 00:17:22,160 --> 00:17:25,840 Speaker 1: that should be such exciting news to you because that's 315 00:17:25,880 --> 00:17:28,359 Speaker 1: the science. We'll talk more about that when we come 316 00:17:28,400 --> 00:17:39,760 Speaker 1: back after the spreak. This is Fitness Disrupted. I am 317 00:17:39,800 --> 00:17:45,320 Speaker 1: Tom holland we're talking about time and the excuse of 318 00:17:45,560 --> 00:17:49,440 Speaker 1: time and how we all have to find it. Here's 319 00:17:49,480 --> 00:17:51,760 Speaker 1: the sad thing. It's gonna go there real quick, because 320 00:17:51,800 --> 00:17:54,560 Speaker 1: it's important, you know, when you find time, when you 321 00:17:54,600 --> 00:17:57,960 Speaker 1: get sick, when you get hurt. And that's actually one 322 00:17:57,960 --> 00:18:01,400 Speaker 1: of the things I've battled my higher life in this 323 00:18:01,440 --> 00:18:05,439 Speaker 1: industry is human nature because we only appreciate what we 324 00:18:05,560 --> 00:18:08,800 Speaker 1: have when we lose it. And that's never more true 325 00:18:08,840 --> 00:18:12,760 Speaker 1: than with our health and wellness prehab versus rehab. You 326 00:18:12,800 --> 00:18:14,480 Speaker 1: can get to the point, and you will get to 327 00:18:14,520 --> 00:18:16,800 Speaker 1: the point. Listen to the show and I will get 328 00:18:16,880 --> 00:18:20,840 Speaker 1: you to the point. I promise if you listen and 329 00:18:20,840 --> 00:18:23,560 Speaker 1: you follow the advice, that you will be so excited 330 00:18:23,560 --> 00:18:26,720 Speaker 1: to exercise that you will look forward to it, that 331 00:18:26,800 --> 00:18:29,040 Speaker 1: you would be annoyed if someone told you couldn't do it. 332 00:18:29,080 --> 00:18:31,920 Speaker 1: That's that's where I am and everyone can get there, 333 00:18:32,080 --> 00:18:34,639 Speaker 1: and that goes for eating healthy and everything else too. 334 00:18:34,920 --> 00:18:38,960 Speaker 1: It does. The problem is you've been listening to really 335 00:18:38,960 --> 00:18:41,720 Speaker 1: bad information when it comes to eating and exercise and 336 00:18:41,720 --> 00:18:44,560 Speaker 1: those kind of things, doing too much deprivation. It's not 337 00:18:44,680 --> 00:18:48,400 Speaker 1: about that I am living proof, okay, and I am 338 00:18:48,440 --> 00:18:51,320 Speaker 1: not Superman. I was the kid on the bench, injured, 339 00:18:52,400 --> 00:18:55,440 Speaker 1: shin splints, everything that you could have when I was 340 00:18:55,480 --> 00:18:58,440 Speaker 1: a kid. To think that I do iron Man triathlons 341 00:18:58,480 --> 00:19:02,520 Speaker 1: and ultra marathons and arathons at fifty and been doing 342 00:19:02,560 --> 00:19:05,480 Speaker 1: them for twenty some odd years is crazy when I 343 00:19:05,520 --> 00:19:07,400 Speaker 1: think back to to who I was. So I don't 344 00:19:07,400 --> 00:19:10,240 Speaker 1: care where you're starting from. I promise you that you 345 00:19:10,280 --> 00:19:14,720 Speaker 1: can make incredible change, all right, but you have to 346 00:19:14,720 --> 00:19:16,760 Speaker 1: appreciate it, and you have to work for it, and 347 00:19:16,800 --> 00:19:19,000 Speaker 1: you have to know that it all adds up, that 348 00:19:19,040 --> 00:19:21,960 Speaker 1: it all counts, and that it's not just about weight loss. 349 00:19:22,320 --> 00:19:25,159 Speaker 1: That will be a huge topic of so many of 350 00:19:25,160 --> 00:19:27,920 Speaker 1: these shows Fitness Disrupted, because that's one of the major 351 00:19:27,960 --> 00:19:32,000 Speaker 1: problems is you judge the value the success of your 352 00:19:32,040 --> 00:19:34,520 Speaker 1: exercise program on a number on a scale or how 353 00:19:34,560 --> 00:19:38,159 Speaker 1: you look in the mirror. So incredibly flawed and I 354 00:19:38,240 --> 00:19:42,480 Speaker 1: get it again, I get it. I get it, and 355 00:19:42,560 --> 00:19:45,720 Speaker 1: that will come. But you have to do the right things, 356 00:19:45,880 --> 00:19:48,280 Speaker 1: and you have to take a longer term approach. I 357 00:19:48,280 --> 00:19:50,439 Speaker 1: will give you all those tips and tricks and and 358 00:19:50,640 --> 00:19:54,240 Speaker 1: science behind all that stuff, But right now we're talking 359 00:19:54,240 --> 00:19:59,040 Speaker 1: about time and building movement and exercise and shorter workouts 360 00:19:59,040 --> 00:20:02,160 Speaker 1: in outside a gym, and knowing that you do have time, 361 00:20:02,160 --> 00:20:07,080 Speaker 1: and don't wait. Don't wait until you're sick. Don't wait 362 00:20:07,359 --> 00:20:10,520 Speaker 1: until you're injured to start your program, because that's when 363 00:20:10,520 --> 00:20:14,600 Speaker 1: everyone starts, and quite often it's too late. Often, think 364 00:20:14,640 --> 00:20:17,159 Speaker 1: about what people do when they find out they have 365 00:20:17,680 --> 00:20:22,000 Speaker 1: an illness. What do they generally do? They start eating healthier, 366 00:20:22,560 --> 00:20:26,320 Speaker 1: they start exercising, and they don't start doing the fad stuff. 367 00:20:27,480 --> 00:20:30,920 Speaker 1: Isn't that really interesting? When you get sick, you don't 368 00:20:30,920 --> 00:20:35,520 Speaker 1: start doing these crazy diets generally speaking, or crazy workouts. 369 00:20:36,040 --> 00:20:39,280 Speaker 1: You just start doing things better and you find that 370 00:20:39,320 --> 00:20:43,240 Speaker 1: time you make the time. You don't have time. No 371 00:20:43,320 --> 00:20:48,040 Speaker 1: one has time. It's got to be a priority. When 372 00:20:48,040 --> 00:20:51,960 Speaker 1: I used to train those CEOs, so many of them, 373 00:20:52,000 --> 00:20:54,560 Speaker 1: the appointment with me was just as important, if not 374 00:20:54,640 --> 00:20:56,760 Speaker 1: more so, than a meeting they had with anyone else 375 00:20:56,960 --> 00:21:00,199 Speaker 1: business wise, they were non negotiable. They may in them 376 00:21:00,240 --> 00:21:02,760 Speaker 1: with their secretaries, and that was not something that they 377 00:21:02,760 --> 00:21:05,440 Speaker 1: would drop just the same way they wouldn't cancel it 378 00:21:05,520 --> 00:21:09,840 Speaker 1: up a really important business appointment with somebody. Exercise making 379 00:21:09,880 --> 00:21:13,520 Speaker 1: time is for our health and for our wellness, and 380 00:21:13,600 --> 00:21:15,920 Speaker 1: it doesn't have to be a lot. And the great 381 00:21:15,920 --> 00:21:19,719 Speaker 1: thing is the more you do it, the more you 382 00:21:19,840 --> 00:21:23,720 Speaker 1: enjoy it, the more benefits you see. The longer you're 383 00:21:23,720 --> 00:21:26,160 Speaker 1: gonna find to do it, the more time you're gonna 384 00:21:26,160 --> 00:21:31,119 Speaker 1: find because you enjoy it. But don't wait, don't wait 385 00:21:31,240 --> 00:21:33,480 Speaker 1: until you have that injury, because we are going to 386 00:21:33,600 --> 00:21:38,560 Speaker 1: live to be fifties, sixties, seventy eight, nine hundred years. 387 00:21:39,160 --> 00:21:42,760 Speaker 1: We're more. You've got to invest in your health now. 388 00:21:43,840 --> 00:21:46,600 Speaker 1: I call this your four oh one K. You invest 389 00:21:46,640 --> 00:21:48,760 Speaker 1: in your four oh one K, you're gonna have all 390 00:21:48,800 --> 00:21:52,040 Speaker 1: this money, and if you don't have your health, you 391 00:21:52,080 --> 00:21:55,159 Speaker 1: have nothing. What good is that money? So you have 392 00:21:55,240 --> 00:21:56,919 Speaker 1: to look at it the exact same way. You are 393 00:21:56,960 --> 00:21:59,720 Speaker 1: paying into your fitness for oh one K when you 394 00:21:59,760 --> 00:22:02,959 Speaker 1: find and the time to exercise, because you are worth it. 395 00:22:03,119 --> 00:22:05,119 Speaker 1: And I know many of you moms out there say, well, 396 00:22:05,119 --> 00:22:06,720 Speaker 1: I don't want to take time away from my kids, 397 00:22:06,760 --> 00:22:09,640 Speaker 1: my family, my husband. You will be a better mother, 398 00:22:09,760 --> 00:22:13,040 Speaker 1: a better wife, a happier person when you find that 399 00:22:13,080 --> 00:22:17,320 Speaker 1: time for yourself. That is your time, because if you're 400 00:22:17,320 --> 00:22:20,720 Speaker 1: not around, you're no good right if you get sick 401 00:22:20,800 --> 00:22:24,720 Speaker 1: and injured, So you're paying into that for the future, 402 00:22:24,960 --> 00:22:28,080 Speaker 1: and you're also going to be better off immediately. I 403 00:22:28,200 --> 00:22:32,919 Speaker 1: exercise now for my sanity, not my vanity. Vanity you know, 404 00:22:33,119 --> 00:22:35,360 Speaker 1: back in the early days. And here's the thing about that. 405 00:22:35,880 --> 00:22:39,120 Speaker 1: There are three main reasons people exercise right, look better, 406 00:22:39,240 --> 00:22:42,199 Speaker 1: feel better, live longer. It doesn't matter the reason you start, 407 00:22:42,800 --> 00:22:45,359 Speaker 1: you get the other two. You want to live longer, 408 00:22:45,680 --> 00:22:48,359 Speaker 1: you're gonna feel better, You're gonna look better, and it 409 00:22:48,440 --> 00:22:50,760 Speaker 1: just for the looks. You're gonna feel better and you're 410 00:22:50,760 --> 00:22:55,359 Speaker 1: gonna live longer. So find the time. Find five minutes, 411 00:22:56,760 --> 00:22:59,920 Speaker 1: five minutes in the morning, five minutes at lunch, five 412 00:23:00,119 --> 00:23:03,720 Speaker 1: minutes in the evening. That five minutes will turn into 413 00:23:03,760 --> 00:23:06,920 Speaker 1: ten or fifteen when and if you have it, make 414 00:23:06,960 --> 00:23:10,199 Speaker 1: it a family affair, do it with a partner. But 415 00:23:10,320 --> 00:23:13,520 Speaker 1: take the time to invest in your health, because that's 416 00:23:13,520 --> 00:23:16,800 Speaker 1: what it's about, and it's not just about weight loss 417 00:23:17,160 --> 00:23:22,760 Speaker 1: drives me nuts. The celebrities, especially or these new oh 418 00:23:22,800 --> 00:23:26,440 Speaker 1: my gosh, don't get me started, uh Instagram type fitness 419 00:23:26,640 --> 00:23:29,760 Speaker 1: influencers who say things like I look the way I 420 00:23:29,800 --> 00:23:32,880 Speaker 1: do and I don't do any cardio. Oh good for you? 421 00:23:33,160 --> 00:23:35,919 Speaker 1: Good for you. You know why, because your heart's a muscle, 422 00:23:36,240 --> 00:23:38,600 Speaker 1: and it's kind of the most important one. It's not 423 00:23:38,680 --> 00:23:42,640 Speaker 1: your biceps or your glutes or your abs. You don't 424 00:23:42,680 --> 00:23:46,600 Speaker 1: die because your abs are weak. You die because your 425 00:23:46,640 --> 00:23:53,719 Speaker 1: heart is weak. It's insane. It's insane. So we have 426 00:23:53,800 --> 00:23:58,679 Speaker 1: to completely you have to completely change your focus and 427 00:23:58,880 --> 00:24:05,160 Speaker 1: why you exercise. There's so many reasons past simple weight loss, 428 00:24:05,200 --> 00:24:08,760 Speaker 1: and that will come, that will come back. When I 429 00:24:08,800 --> 00:24:11,560 Speaker 1: trained regular clients too, and and weight loss was a 430 00:24:11,600 --> 00:24:15,680 Speaker 1: goal because it quite often is we would do events, 431 00:24:15,760 --> 00:24:18,960 Speaker 1: we would we would totally shift the focus off of 432 00:24:19,000 --> 00:24:22,119 Speaker 1: weight loss. And maybe it was a five k charity walk, 433 00:24:22,240 --> 00:24:25,280 Speaker 1: maybe it was a family event, something else, but it 434 00:24:25,320 --> 00:24:29,760 Speaker 1: wasn't the weight loss that we monitored. It was consistency 435 00:24:29,800 --> 00:24:33,560 Speaker 1: of exercise. If you move more, if you eat less, 436 00:24:34,000 --> 00:24:37,160 Speaker 1: you will lose weight. That's how the world works. It's 437 00:24:37,160 --> 00:24:41,280 Speaker 1: not what a lot of quote unquote fitness experts, guru, celebrity, 438 00:24:41,320 --> 00:24:44,960 Speaker 1: whatever will tell you. But it's the truth. It's the science. 439 00:24:45,359 --> 00:24:50,320 Speaker 1: So time you are worth it, your kids, your spouse. 440 00:24:51,160 --> 00:24:55,040 Speaker 1: I exercise and eat healthy because I know how good 441 00:24:55,080 --> 00:24:58,880 Speaker 1: it is for me. And I also leave you with this. 442 00:24:59,640 --> 00:25:01,639 Speaker 1: I want to be a great role model for my 443 00:25:01,720 --> 00:25:05,120 Speaker 1: two boys. You know what my why is now? They 444 00:25:05,160 --> 00:25:09,159 Speaker 1: are pretty much the main reason. My why is. I 445 00:25:09,200 --> 00:25:11,080 Speaker 1: want to be around for them as long as I 446 00:25:11,119 --> 00:25:14,480 Speaker 1: can be. I want to be able to play with 447 00:25:14,520 --> 00:25:17,280 Speaker 1: them and be active with them as long as I 448 00:25:17,359 --> 00:25:20,800 Speaker 1: can be. And I want my kids to see Dad 449 00:25:21,400 --> 00:25:24,159 Speaker 1: exercising and living a healthy lifestyle. If we want to 450 00:25:24,240 --> 00:25:27,840 Speaker 1: change our kids, people, we gotta change ourselves. First topic 451 00:25:27,920 --> 00:25:31,280 Speaker 1: for another show. But that's my main why now. And 452 00:25:31,320 --> 00:25:32,879 Speaker 1: I still feel better and look better and all the 453 00:25:32,880 --> 00:25:36,680 Speaker 1: other things. So you could switch it and say, hey, yeah, whatever, okay, 454 00:25:36,800 --> 00:25:39,280 Speaker 1: but I'm telling you the truth. And that's another reason 455 00:25:39,560 --> 00:25:42,240 Speaker 1: I exercise at home, go for the runs outside. My 456 00:25:42,280 --> 00:25:46,280 Speaker 1: boys see me. They see dad living the lifestyle, not 457 00:25:46,400 --> 00:25:49,280 Speaker 1: just talking the talk, walking the walk, running the run. 458 00:25:49,600 --> 00:25:51,760 Speaker 1: And when they're playing hockey, when they're practicing, they know 459 00:25:51,840 --> 00:25:54,439 Speaker 1: that Dad's in the gym working out too. How many 460 00:25:54,480 --> 00:25:59,400 Speaker 1: parents push kids to sports yet don't live the lifestyle themselves. 461 00:25:59,400 --> 00:26:02,320 Speaker 1: The expectation for the kids is so far and above 462 00:26:02,760 --> 00:26:05,360 Speaker 1: what they're modeled from their parents. We're gonna have tough 463 00:26:05,440 --> 00:26:10,160 Speaker 1: luck for your people, all right. I hope you got 464 00:26:10,240 --> 00:26:15,840 Speaker 1: the point that time is not the reason you don't exercise. 465 00:26:16,760 --> 00:26:19,959 Speaker 1: And if you're already exercising but you're doing long workouts, 466 00:26:20,160 --> 00:26:22,879 Speaker 1: that usually is the case too. I know that you 467 00:26:22,880 --> 00:26:24,439 Speaker 1: can pull back, and you should pull back because you 468 00:26:24,440 --> 00:26:28,280 Speaker 1: get older. Quality over quantity ten minutes matters. Doesn't have 469 00:26:28,320 --> 00:26:30,720 Speaker 1: to be high intensity interval training either. It just has 470 00:26:30,720 --> 00:26:34,199 Speaker 1: to be something. Something is more than nothing, and it 471 00:26:34,240 --> 00:26:38,280 Speaker 1: adds up. It all adds up, all right? So what 472 00:26:38,480 --> 00:26:42,600 Speaker 1: was that work out again? Here's the takeaway. You can 473 00:26:42,600 --> 00:26:45,600 Speaker 1: throw this into your routine. You got ten minutes to exercise. 474 00:26:45,680 --> 00:26:48,760 Speaker 1: You got a little stress, you've got some anger issues 475 00:26:48,800 --> 00:26:51,119 Speaker 1: you want to work through. You got a treadmill at home, 476 00:26:51,119 --> 00:26:53,000 Speaker 1: you've got an elliptical, you got a bike. You're gonna 477 00:26:53,000 --> 00:26:55,080 Speaker 1: go outside for a run. You could do this running 478 00:26:55,080 --> 00:26:59,280 Speaker 1: to phenomenal. Okay, warm up for about two to three minutes, 479 00:26:59,520 --> 00:27:03,240 Speaker 1: go bro hard for twenty seconds, all out, push yourself, 480 00:27:03,520 --> 00:27:07,280 Speaker 1: recover for two minutes. Do that three times and then 481 00:27:07,280 --> 00:27:09,199 Speaker 1: do a couple of minute cool down, and there you 482 00:27:09,240 --> 00:27:13,560 Speaker 1: have it. A phenomenal ten minute workout that science tells us. 483 00:27:13,600 --> 00:27:18,520 Speaker 1: By the way, the study was two uh. Science tells 484 00:27:18,640 --> 00:27:22,199 Speaker 1: us that it works. If you like the show, please 485 00:27:22,480 --> 00:27:24,520 Speaker 1: follow the show and you can do that wherever you 486 00:27:24,680 --> 00:27:27,720 Speaker 1: listen to podcasts at Apple Podcasts, on the I Heart 487 00:27:27,800 --> 00:27:32,000 Speaker 1: Radio app, or wherever you listen to your podcasts. And 488 00:27:32,359 --> 00:27:34,480 Speaker 1: you know what, I really appreciate it. After you follow 489 00:27:34,560 --> 00:27:36,560 Speaker 1: the show, please review it. Tell me what you think 490 00:27:36,600 --> 00:27:39,240 Speaker 1: I would love to hear from you. This is such 491 00:27:39,280 --> 00:27:42,240 Speaker 1: an exciting time and fitness. I can't tell you how 492 00:27:42,400 --> 00:27:46,840 Speaker 1: amazing this industry is and the changes that I'm seeing 493 00:27:46,960 --> 00:27:49,919 Speaker 1: right now. I'm loving it and you should be too, 494 00:27:50,040 --> 00:27:54,240 Speaker 1: because we have more information and more access, and equipment 495 00:27:54,280 --> 00:27:57,000 Speaker 1: is less expensive and you can have it in a 496 00:27:57,040 --> 00:27:59,879 Speaker 1: comfort of your own home more so than ever before. 497 00:28:00,560 --> 00:28:02,960 Speaker 1: Now we've got to find our wise, we've got to 498 00:28:02,960 --> 00:28:07,960 Speaker 1: get to work, gott enjoy it, and you will give 499 00:28:08,000 --> 00:28:14,240 Speaker 1: it time. This is Fitness Disrupted. I'm Tom Holland, thank 500 00:28:14,240 --> 00:28:21,720 Speaker 1: you so much for listening and believe in yourself. Fitness 501 00:28:21,760 --> 00:28:25,000 Speaker 1: Disrupted as a production of I Heart radio. For more 502 00:28:25,040 --> 00:28:28,280 Speaker 1: podcasts from my heart Radio, visit the i heart Radio app, 503 00:28:28,480 --> 00:28:31,840 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.