1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,800 --> 00:00:13,800 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:13,960 --> 00:00:20,200 Speaker 1: tip how to work balance training into your day. I 4 00:00:20,239 --> 00:00:23,520 Speaker 1: believe that there are not five, but there should be 5 00:00:23,640 --> 00:00:27,520 Speaker 1: six components of fitness, and the one that has left 6 00:00:27,600 --> 00:00:34,280 Speaker 1: out is balanced. Balance is really important, especially as we age. 7 00:00:35,040 --> 00:00:39,000 Speaker 1: So many people later in life fall break a hip 8 00:00:39,640 --> 00:00:46,479 Speaker 1: and it's not good. So we want to preserve our balance, coordination, 9 00:00:46,640 --> 00:00:51,320 Speaker 1: kin aesthetic awareness, especially as we get older. And as 10 00:00:51,800 --> 00:00:56,560 Speaker 1: so many of my tips are, this is something simple. 11 00:00:56,880 --> 00:00:59,280 Speaker 1: This is something that you can work into your day 12 00:00:59,320 --> 00:01:02,880 Speaker 1: and should work into your day. So many people don't 13 00:01:02,880 --> 00:01:05,399 Speaker 1: like to stretch, they don't like to work on balance, 14 00:01:05,480 --> 00:01:08,039 Speaker 1: they don't want to go to the gym. You don't 15 00:01:08,200 --> 00:01:11,520 Speaker 1: have to make this part of your workout unless you 16 00:01:11,560 --> 00:01:15,280 Speaker 1: want to, and you should do some balance training within 17 00:01:15,560 --> 00:01:18,240 Speaker 1: your workout itself. But if you are doing it throughout 18 00:01:18,240 --> 00:01:20,440 Speaker 1: the day, as I'm going to describe, that goes a 19 00:01:20,520 --> 00:01:25,200 Speaker 1: really long way. And I'm a firm believer that we 20 00:01:25,280 --> 00:01:28,320 Speaker 1: need to move more. That it is the movement that's 21 00:01:28,319 --> 00:01:32,039 Speaker 1: been taking out of our daily routines that is so 22 00:01:32,080 --> 00:01:36,360 Speaker 1: insidious and is causing so many of the problems. So 23 00:01:37,160 --> 00:01:41,760 Speaker 1: this is a simple handful of tips on how to 24 00:01:41,800 --> 00:01:45,080 Speaker 1: work balance training into your day. Something yes, that I 25 00:01:45,200 --> 00:01:48,920 Speaker 1: have been doing four years and I will continue to 26 00:01:49,000 --> 00:01:53,840 Speaker 1: do for years to come because it is so important 27 00:01:53,960 --> 00:01:57,600 Speaker 1: our balance, and it's a use it or lose it thing, 28 00:01:57,680 --> 00:02:01,120 Speaker 1: just like muscles. If we don't work on our balance, 29 00:02:01,280 --> 00:02:05,120 Speaker 1: if we sit more, if our muscles get weaker, you know, 30 00:02:05,200 --> 00:02:08,440 Speaker 1: all of the insidious things that happen as we age. 31 00:02:08,480 --> 00:02:12,360 Speaker 1: If we don't strength train and do our cardiovascular exercise 32 00:02:12,360 --> 00:02:16,120 Speaker 1: and work on the other five components of fitness, then 33 00:02:16,120 --> 00:02:19,000 Speaker 1: we have problems. But if we work on all six 34 00:02:19,400 --> 00:02:24,320 Speaker 1: a little bit throughout the day, the excessive moderation I 35 00:02:24,360 --> 00:02:28,160 Speaker 1: talked about, then we are going to be in the 36 00:02:28,160 --> 00:02:30,440 Speaker 1: best shape we can be and live our best lives. 37 00:02:30,680 --> 00:02:32,400 Speaker 1: All right, So falls are bad. We don't want to 38 00:02:32,440 --> 00:02:35,720 Speaker 1: do that. We don't want to have that fall that 39 00:02:35,720 --> 00:02:39,840 Speaker 1: breaks a hip or something else, because the statistics are really, 40 00:02:39,919 --> 00:02:43,800 Speaker 1: really grim when it comes to what happens after that fall. 41 00:02:44,800 --> 00:02:47,799 Speaker 1: So let's work on our balance once again. Not only 42 00:02:47,800 --> 00:02:49,560 Speaker 1: do not have to go to the gym, you don't 43 00:02:49,560 --> 00:02:54,280 Speaker 1: need any equipment. Sure, there are so many balance tools 44 00:02:54,360 --> 00:02:59,520 Speaker 1: out there. Bow shoes, balance boards, balance disks. But how 45 00:02:59,520 --> 00:03:01,519 Speaker 1: about just ending on one leg? So we're gonna talk 46 00:03:01,520 --> 00:03:04,040 Speaker 1: about that in this quick fit tip. All right, you 47 00:03:04,080 --> 00:03:06,680 Speaker 1: don't need equipment. Now. If you do, go to the 48 00:03:06,720 --> 00:03:08,639 Speaker 1: gym and you're gonna work on your balance, that's the 49 00:03:08,720 --> 00:03:11,200 Speaker 1: place to do it. But this is how to do 50 00:03:11,240 --> 00:03:14,600 Speaker 1: it throughout the day. No equipment necessary, all right, And yes, 51 00:03:14,720 --> 00:03:19,240 Speaker 1: balance is trainable. We can preserve our balance and coordination. 52 00:03:19,639 --> 00:03:21,840 Speaker 1: We need to keep those connections. We need to preserve 53 00:03:21,880 --> 00:03:27,280 Speaker 1: our muscle, and we need to preserve our balance. And 54 00:03:27,400 --> 00:03:31,240 Speaker 1: a quick aside, you know, when I just finished that 55 00:03:31,480 --> 00:03:35,840 Speaker 1: run across the Grand Canyon and back, I didn't fall once, 56 00:03:36,640 --> 00:03:40,120 Speaker 1: and that was shocking to me because the experience I 57 00:03:40,160 --> 00:03:43,360 Speaker 1: have had limited experience with trail running. I'm more of 58 00:03:43,440 --> 00:03:46,680 Speaker 1: someone who runs, you know, road races and things like that. 59 00:03:47,840 --> 00:03:51,440 Speaker 1: I got weak ankles, I go down frequently. Are used 60 00:03:51,440 --> 00:03:54,280 Speaker 1: to I used to when I did that fifty mile 61 00:03:54,400 --> 00:03:57,800 Speaker 1: run many years ago through the woods, the first twenty 62 00:03:57,840 --> 00:03:59,960 Speaker 1: miles of which were pretty technical for me at least, 63 00:04:00,920 --> 00:04:06,520 Speaker 1: I felt like crazy. And this time running for sixteen 64 00:04:06,600 --> 00:04:11,200 Speaker 1: hours across the Grand Canyon back, I stumbled a lot. 65 00:04:12,040 --> 00:04:15,320 Speaker 1: I fell not once, and it's these tips that helped 66 00:04:15,640 --> 00:04:18,799 Speaker 1: all right, So number one, I'm gonna give you four 67 00:04:18,920 --> 00:04:23,760 Speaker 1: four quick ways to work balance training into your daily routine. 68 00:04:24,360 --> 00:04:27,080 Speaker 1: There's something called your activities of daily living, right, I 69 00:04:27,120 --> 00:04:29,760 Speaker 1: talked about that frequently. You're a d l S. Well, 70 00:04:29,839 --> 00:04:34,040 Speaker 1: whenever possible, do them on one leg. So what are 71 00:04:34,040 --> 00:04:37,120 Speaker 1: those a d l s? First and foremost? Getting dressed? 72 00:04:38,080 --> 00:04:40,760 Speaker 1: I realized many years ago, especially when I was going 73 00:04:40,760 --> 00:04:43,640 Speaker 1: to the gym frequently, I never sat down. I was 74 00:04:43,640 --> 00:04:46,520 Speaker 1: watched all those other people sit down and relatively young 75 00:04:46,560 --> 00:04:51,279 Speaker 1: people stand up. Such a great way to work on 76 00:04:51,320 --> 00:04:54,360 Speaker 1: your balance. And that goes for your pants, your socks, 77 00:04:55,040 --> 00:04:59,920 Speaker 1: even your shoes when possible. So working that movement, work 78 00:05:00,040 --> 00:05:04,479 Speaker 1: in that balance into your activities of daily living. It 79 00:05:04,520 --> 00:05:08,600 Speaker 1: also goes for brushing your teeth, brushing your hair, cooking, 80 00:05:09,400 --> 00:05:14,800 Speaker 1: talking on the phone, in your kitchen whenever possible. Just 81 00:05:14,839 --> 00:05:17,839 Speaker 1: stand on one leg. And the important thing too, is 82 00:05:17,880 --> 00:05:21,080 Speaker 1: you have to alternate. So don't just stand on that 83 00:05:21,120 --> 00:05:24,720 Speaker 1: dominant leg, and you will most likely surprise yourself. If 84 00:05:24,760 --> 00:05:27,920 Speaker 1: you're standing right now, try standing for ten seconds on 85 00:05:27,920 --> 00:05:30,720 Speaker 1: one leg and then switch, and most likely you're gonna 86 00:05:30,720 --> 00:05:34,520 Speaker 1: start with your dominant leg. Just goes to common sense. 87 00:05:35,360 --> 00:05:39,040 Speaker 1: So you're gonna switch legs periodically throughout the day as 88 00:05:39,080 --> 00:05:44,119 Speaker 1: you do these one legged movements, activities of daily living. 89 00:05:44,200 --> 00:05:47,719 Speaker 1: Whenever possible, just pick up a toe. Don't have to 90 00:05:47,720 --> 00:05:54,440 Speaker 1: be really obvious, and that goes to number two. Even 91 00:05:54,440 --> 00:05:56,120 Speaker 1: out in public. So a lot of these things you're 92 00:05:56,120 --> 00:05:59,720 Speaker 1: gonna do at home or in your office, but your 93 00:05:59,720 --> 00:06:02,880 Speaker 1: way in line, you want to maximize that time past 94 00:06:02,920 --> 00:06:06,160 Speaker 1: the time. Make it kind of fun. Stand on one 95 00:06:06,240 --> 00:06:09,560 Speaker 1: leg and again you're just picking one toe off the ground. 96 00:06:09,600 --> 00:06:12,920 Speaker 1: You're gonna soften that supporting leg by the way soften 97 00:06:12,960 --> 00:06:16,679 Speaker 1: the knee, so does a slight bend and then stand 98 00:06:16,720 --> 00:06:20,360 Speaker 1: there and you're gonna see you're gonna start feeling how 99 00:06:20,400 --> 00:06:27,120 Speaker 1: the foot starts to react to that. And that's really important, 100 00:06:27,160 --> 00:06:30,839 Speaker 1: that that awareness, that feedback you're getting from your foot. 101 00:06:32,279 --> 00:06:33,800 Speaker 1: And as I say this, I'm gonna throw in a 102 00:06:33,839 --> 00:06:37,280 Speaker 1: fifth one at the end that I thought i'd put 103 00:06:37,320 --> 00:06:39,280 Speaker 1: in there, and I didn't, so it's actually five tips. 104 00:06:39,279 --> 00:06:42,719 Speaker 1: So stand on one leg while you're waiting in line, supermarket, wherever, 105 00:06:43,839 --> 00:06:45,599 Speaker 1: and see how long. Make it fun. See how long 106 00:06:45,640 --> 00:06:47,719 Speaker 1: you can go on your good legs. See how long 107 00:06:48,040 --> 00:06:51,520 Speaker 1: you can go on your less dominant leg, your weaker leg, 108 00:06:52,839 --> 00:06:54,800 Speaker 1: and then what I like to do is just ten seconds, 109 00:06:54,880 --> 00:06:57,160 Speaker 1: ten seconds on one, ten seconds on the other, ten 110 00:06:57,200 --> 00:06:59,760 Speaker 1: seconds on one, ten seconds on the other. By the way, 111 00:07:00,080 --> 00:07:03,560 Speaker 1: you will also be working your core to stabilize yourself, 112 00:07:03,600 --> 00:07:06,920 Speaker 1: to balance yourself, so you're actually going to be doing 113 00:07:06,960 --> 00:07:11,360 Speaker 1: abdominal exercises at the same time. Really important postural ones. 114 00:07:12,760 --> 00:07:16,240 Speaker 1: Number three, when you stretch, I'm gonna give you two 115 00:07:16,280 --> 00:07:19,360 Speaker 1: stretches that are challenging when you're standing. You know, I 116 00:07:19,400 --> 00:07:22,200 Speaker 1: think when I do my two week Nantucket Beach Fitness, 117 00:07:22,240 --> 00:07:24,800 Speaker 1: can we do a lot of stretching in between our 118 00:07:24,880 --> 00:07:29,240 Speaker 1: warm ups? You know, we do jogging, kick drills, butt kicks, 119 00:07:29,240 --> 00:07:32,160 Speaker 1: all those kind of things. So cardiovascular dynamic warm up, 120 00:07:32,360 --> 00:07:34,760 Speaker 1: and then we throw in quick static stretches in between 121 00:07:35,040 --> 00:07:38,280 Speaker 1: we recover, we stretch a little bit. Totally works. So 122 00:07:38,400 --> 00:07:40,800 Speaker 1: when you're stretching your quads, which are the front of 123 00:07:40,840 --> 00:07:44,200 Speaker 1: your thighs, try to do that while standing. So you're 124 00:07:44,240 --> 00:07:47,559 Speaker 1: gonna stand, You're gonna pull up on a toe, bring 125 00:07:47,560 --> 00:07:50,960 Speaker 1: that heel to your butt, bend that supporting leg again, 126 00:07:51,080 --> 00:07:55,600 Speaker 1: soft knee, and stretch the front of your thigh. I'm 127 00:07:55,640 --> 00:07:59,360 Speaker 1: doing it as I speak. You're gonna find it's challenging 128 00:07:59,360 --> 00:08:02,800 Speaker 1: for some people to stand and balance and stretch at 129 00:08:02,800 --> 00:08:05,360 Speaker 1: the same time, and of course you will switch sides. 130 00:08:06,200 --> 00:08:12,400 Speaker 1: Second stretch even more challenging. Try stretching your glutes. Try 131 00:08:12,440 --> 00:08:15,440 Speaker 1: stretching that pure formist muscle. How do you do that? Okay, 132 00:08:15,480 --> 00:08:20,320 Speaker 1: you are standing, You cross your right ankle over your 133 00:08:20,400 --> 00:08:23,560 Speaker 1: left knee, and you sit back as if you're in 134 00:08:23,600 --> 00:08:27,280 Speaker 1: a chair, and you're gonna feel that left glute and 135 00:08:27,320 --> 00:08:31,040 Speaker 1: you can even push down with your left hand on 136 00:08:31,560 --> 00:08:34,640 Speaker 1: your left knee. I'm doing it as we speak, and 137 00:08:34,679 --> 00:08:39,160 Speaker 1: you're gonna feel that stretch. So again, you're standing, cross 138 00:08:39,360 --> 00:08:42,679 Speaker 1: your left ankle over your right knee, sit back as 139 00:08:42,720 --> 00:08:45,480 Speaker 1: if you're sitting down into a chair, take your left hand, 140 00:08:45,600 --> 00:08:49,559 Speaker 1: push down on that left knee. You're gonna feel that stretch. 141 00:08:51,320 --> 00:08:53,959 Speaker 1: And for those of you who have pureformist issues, which 142 00:08:54,280 --> 00:08:57,920 Speaker 1: again is literally a pain in the butt sitting for 143 00:08:58,000 --> 00:09:01,560 Speaker 1: long periods of time, this is a great stretch. You 144 00:09:01,600 --> 00:09:04,680 Speaker 1: also want to strengthen topic for another show, but that 145 00:09:04,880 --> 00:09:09,120 Speaker 1: is a phenomenal to stretch routine. While you're standing and 146 00:09:09,160 --> 00:09:12,040 Speaker 1: you're killing two birds with one stone, you're working on balance, 147 00:09:13,000 --> 00:09:15,240 Speaker 1: and you are stretching, and you could do that while 148 00:09:15,280 --> 00:09:19,040 Speaker 1: you're waiting in line. Who cares? You're in public? Who cares? 149 00:09:19,760 --> 00:09:25,920 Speaker 1: Past the time? Finally, and I love this one. Well, 150 00:09:26,000 --> 00:09:28,080 Speaker 1: there's two more. I forgot the fifth one I just 151 00:09:28,120 --> 00:09:31,480 Speaker 1: came up with. I forgot to put in number four. 152 00:09:32,800 --> 00:09:35,960 Speaker 1: Pick up light things not too heavy off the ground 153 00:09:37,120 --> 00:09:39,400 Speaker 1: with one leg. What does that mean? You're gonna pick 154 00:09:39,400 --> 00:09:41,800 Speaker 1: it up with your leg, but you're picking up a toy, 155 00:09:41,840 --> 00:09:45,320 Speaker 1: you're cleaning up your house, cleaning up after your kids. 156 00:09:45,920 --> 00:09:49,560 Speaker 1: You're gonna do a modified or a dead lift of sorts, right, 157 00:09:49,640 --> 00:09:53,640 Speaker 1: a single leg type dead lift. So you're gonna bend 158 00:09:53,679 --> 00:09:56,480 Speaker 1: that right knee again, soften your right knee, You're gonna 159 00:09:56,559 --> 00:09:59,640 Speaker 1: bend down to the ground, and you're gonna hinge at 160 00:09:59,640 --> 00:10:02,680 Speaker 1: the w east and pick things up off the ground. 161 00:10:03,960 --> 00:10:06,760 Speaker 1: Such a great way to work on your balance. You're 162 00:10:06,800 --> 00:10:12,920 Speaker 1: also gonna strengthen those legs body weight in a unique way. 163 00:10:12,960 --> 00:10:16,040 Speaker 1: But you want that good form again. You're gonna soften 164 00:10:16,120 --> 00:10:19,160 Speaker 1: your right knee, You're gonna hinge it the hip. You're 165 00:10:19,160 --> 00:10:22,760 Speaker 1: gonna bend down to the ground, not easy, and pick 166 00:10:22,840 --> 00:10:24,920 Speaker 1: something up. Now, with all of these I want you 167 00:10:24,960 --> 00:10:28,760 Speaker 1: to be super safe. All of these super safe. So 168 00:10:29,360 --> 00:10:32,959 Speaker 1: if your balance is super challenged, start easily. Maybe you 169 00:10:33,000 --> 00:10:34,280 Speaker 1: don't go all the way down to the ground and 170 00:10:34,320 --> 00:10:37,000 Speaker 1: pick it up. Maybe you go down two inches and 171 00:10:37,040 --> 00:10:38,880 Speaker 1: you come back, or you go down one inch and 172 00:10:38,920 --> 00:10:41,240 Speaker 1: you come back. And by the way, when you're stretching 173 00:10:41,280 --> 00:10:44,880 Speaker 1: that puriformist, the more challenging of the two stretches. Start 174 00:10:44,880 --> 00:10:48,079 Speaker 1: out by holding onto something, so build up just like 175 00:10:48,160 --> 00:10:51,520 Speaker 1: anything else, and as you improve your balance, then you 176 00:10:51,640 --> 00:10:56,440 Speaker 1: move on to the more challenging stretch while standing or 177 00:10:56,480 --> 00:11:01,640 Speaker 1: going deeper. So always, always, always, always be okay. And 178 00:11:01,880 --> 00:11:05,360 Speaker 1: with the bending down to pick things up, you're gonna 179 00:11:05,360 --> 00:11:07,920 Speaker 1: alternate not only your leg but the hand you do 180 00:11:08,000 --> 00:11:10,480 Speaker 1: it with. So sometimes you're gonna bend that right knee 181 00:11:10,480 --> 00:11:12,080 Speaker 1: a little bit, you're gonna bend down to the ground, 182 00:11:12,080 --> 00:11:14,400 Speaker 1: you're gonna pick up with your right hand. Other times 183 00:11:14,440 --> 00:11:16,280 Speaker 1: you're gonna bend that right knee a little bit, you're 184 00:11:16,280 --> 00:11:18,200 Speaker 1: gonna bend down to the ground pick things up with 185 00:11:18,200 --> 00:11:23,200 Speaker 1: your left hand. So simple, so effective. You're doing it 186 00:11:23,200 --> 00:11:26,040 Speaker 1: throughout the day. So think about this. You got up, 187 00:11:26,080 --> 00:11:28,360 Speaker 1: you brushed your teeth, and you alternated the leg you 188 00:11:28,360 --> 00:11:31,520 Speaker 1: were standing on. You went to the supermarket, you waited 189 00:11:31,520 --> 00:11:34,679 Speaker 1: in line, you saw, you know how long you could 190 00:11:34,800 --> 00:11:37,200 Speaker 1: balance on one leg, how long on the other, And 191 00:11:37,200 --> 00:11:39,840 Speaker 1: you maybe did that a couple of times. And he 192 00:11:39,920 --> 00:11:42,480 Speaker 1: came home. You stretched in front of the TV while standing. 193 00:11:42,960 --> 00:11:44,760 Speaker 1: Then he cleaned up the house and he did the 194 00:11:44,800 --> 00:11:50,000 Speaker 1: one I just spoke about, single leg deadlift type movement 195 00:11:50,080 --> 00:11:53,760 Speaker 1: picking things up off the ground, alternating legs, alternating hands. 196 00:11:54,600 --> 00:11:57,920 Speaker 1: And finally number five, and this is kind of connected 197 00:11:57,960 --> 00:12:00,280 Speaker 1: to everything. This is how you work on your bow ones. 198 00:12:00,960 --> 00:12:03,240 Speaker 1: But I want you to walk around barefoot when you 199 00:12:03,280 --> 00:12:06,200 Speaker 1: can not all the time. Obviously at home you don't 200 00:12:06,200 --> 00:12:09,559 Speaker 1: go out into the woods. But it's all connected. And 201 00:12:09,600 --> 00:12:14,160 Speaker 1: when you do these movements again at home, you know 202 00:12:14,240 --> 00:12:17,920 Speaker 1: where your feet are safe. It is important to get 203 00:12:17,920 --> 00:12:20,599 Speaker 1: that feedback from your feet. So again a topic for 204 00:12:20,640 --> 00:12:24,840 Speaker 1: another day, but shoes prohibit us prevent us from getting 205 00:12:24,840 --> 00:12:29,160 Speaker 1: the the afferent feedback we need to strengthen our feet 206 00:12:29,160 --> 00:12:31,800 Speaker 1: to to strengthen our kid is sending awareness. One reason 207 00:12:32,320 --> 00:12:36,200 Speaker 1: amongst many many that people get injured while running, and 208 00:12:36,240 --> 00:12:40,360 Speaker 1: there's so many, this is one of a multitude, is 209 00:12:40,440 --> 00:12:45,440 Speaker 1: that shoes prevent us from knowing what what our feet 210 00:12:45,440 --> 00:12:48,720 Speaker 1: are trying to tell us. So all of the things 211 00:12:48,720 --> 00:12:51,960 Speaker 1: I'm talking about, when you can do it barefoot, and 212 00:12:52,000 --> 00:12:54,960 Speaker 1: when you can just walk around barefoot, do that as well. 213 00:12:55,040 --> 00:12:57,280 Speaker 1: Not all the time. You know, people went to the 214 00:12:57,320 --> 00:12:59,720 Speaker 1: barefoot running craze so quickly, and what happens so many 215 00:12:59,720 --> 00:13:01,840 Speaker 1: people out hurt too much, too soon. You can't do 216 00:13:01,880 --> 00:13:05,640 Speaker 1: that so barefoot when you can and do your activities 217 00:13:05,640 --> 00:13:08,600 Speaker 1: of daily living on one leg, alternate, do those two 218 00:13:08,600 --> 00:13:12,560 Speaker 1: stretches when you can standing up, stand on one leg 219 00:13:12,640 --> 00:13:16,680 Speaker 1: when waiting in line, and alternate. Try different times how 220 00:13:16,679 --> 00:13:19,920 Speaker 1: long you can go or alternate like ten seconds, and 221 00:13:19,920 --> 00:13:22,960 Speaker 1: then pick up things off the ground, balancing on one leg, 222 00:13:23,040 --> 00:13:27,000 Speaker 1: hinging at the hip, alternating the leg and the hand 223 00:13:27,400 --> 00:13:31,920 Speaker 1: you use. It all adds up at fifty one. The 224 00:13:31,920 --> 00:13:33,720 Speaker 1: fact that I could run across the Grand Canyon and 225 00:13:33,760 --> 00:13:38,520 Speaker 1: back and did not fall once the fatigue basically seven 226 00:13:38,520 --> 00:13:42,040 Speaker 1: eight miles almost straight down, seven eight miles across, seven 227 00:13:42,040 --> 00:13:46,079 Speaker 1: eight miles straight up again and then back. It was brutal. 228 00:13:46,240 --> 00:13:49,240 Speaker 1: But because I do all these little things and have 229 00:13:49,440 --> 00:13:51,400 Speaker 1: done so for a long time, I don't even think 230 00:13:51,440 --> 00:13:54,480 Speaker 1: about it. It is weird for me to sit and 231 00:13:54,520 --> 00:13:59,320 Speaker 1: put on and get dressed. It is weird just because 232 00:13:59,400 --> 00:14:02,360 Speaker 1: I haven't on that. So we want to move, we 233 00:14:02,400 --> 00:14:05,080 Speaker 1: want to stand, and we want to work all of 234 00:14:05,120 --> 00:14:08,920 Speaker 1: this into our daily routines. Enough, there you go. Five 235 00:14:08,960 --> 00:14:12,920 Speaker 1: points started with four. I forgot that I had that barefoot. 236 00:14:12,960 --> 00:14:16,840 Speaker 1: One super important, build up your feet, your strength, your 237 00:14:17,120 --> 00:14:21,960 Speaker 1: sensory information over time. All right, thank you for listening. 238 00:14:21,960 --> 00:14:24,000 Speaker 1: If you have not yet rated the show, please do 239 00:14:24,040 --> 00:14:28,160 Speaker 1: so and subscribe. Subscribe, subscribe, tell a friend or three, 240 00:14:29,280 --> 00:14:31,520 Speaker 1: and if you want to reach out. I'm getting such 241 00:14:31,520 --> 00:14:35,280 Speaker 1: great feedback and comments and questions from people. Tom h 242 00:14:35,360 --> 00:14:38,000 Speaker 1: Fit is Instagram as well as Twitter, Tom h Fit 243 00:14:38,360 --> 00:14:41,000 Speaker 1: and so many people. You can email me right through 244 00:14:41,160 --> 00:14:44,680 Speaker 1: my website Fitness disrupted dot com. How easy is that? 245 00:14:44,960 --> 00:14:48,400 Speaker 1: Fitness disrupted dot com. Learn more about what I do 246 00:14:48,560 --> 00:14:51,320 Speaker 1: as well. Right there. Again, thank you so much for listening. 247 00:14:51,360 --> 00:14:55,800 Speaker 1: And remember there are three things we can control, how 248 00:14:55,880 --> 00:14:57,600 Speaker 1: much we move, what we put into our mouths, and 249 00:14:57,600 --> 00:15:02,240 Speaker 1: our attitudes. And that is awesome. I am Tom Holland, 250 00:15:02,320 --> 00:15:12,800 Speaker 1: exercise physiologist. This is Fitness Disrupted, Believe in yourself. Fitness 251 00:15:12,840 --> 00:15:16,240 Speaker 1: Disrupted is a production of I Heart Radio. For more 252 00:15:16,320 --> 00:15:19,520 Speaker 1: podcasts from My Heart Radio, visit the I heart Radio app, 253 00:15:19,720 --> 00:15:23,160 Speaker 1: Apple podcasts, or wherever you listen to your favorite shows.