1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,039 --> 00:00:14,480 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Ten 3 00:00:14,560 --> 00:00:19,160 Speaker 1: tips for exercising in the heat. Yes, it is that 4 00:00:19,239 --> 00:00:23,560 Speaker 1: time of year. It is currently July. It is hot outside. 5 00:00:24,200 --> 00:00:26,920 Speaker 1: I am actually recording this show as we speak at 6 00:00:26,920 --> 00:00:29,240 Speaker 1: about seven o'clock at night, and I'm getting ready to 7 00:00:29,400 --> 00:00:32,640 Speaker 1: run when it's over, and that will be one of 8 00:00:32,680 --> 00:00:35,879 Speaker 1: my tips. But yes, this is a common topic, but 9 00:00:36,680 --> 00:00:39,839 Speaker 1: for good reason. And of the ten tips I'm going 10 00:00:39,920 --> 00:00:42,920 Speaker 1: to give you, I see people violating them every day. 11 00:00:43,600 --> 00:00:46,320 Speaker 1: And we are in unique times because as I record 12 00:00:46,360 --> 00:00:48,680 Speaker 1: this as well, we're still in the middle of the 13 00:00:48,760 --> 00:00:53,640 Speaker 1: covid uh covid issues right, the covid epidemic, whatever you 14 00:00:53,680 --> 00:00:57,800 Speaker 1: wanna call it. And there are more people exercising outside 15 00:00:57,840 --> 00:01:01,560 Speaker 1: than ever before in my entire lifetime. I have spent 16 00:01:01,680 --> 00:01:04,959 Speaker 1: my lifetime either in gyms or exercising outdoors, and the 17 00:01:05,000 --> 00:01:09,720 Speaker 1: majority being outdoors. And this is these are just unique times. 18 00:01:10,000 --> 00:01:11,880 Speaker 1: I've said it before. It's kind of like when I 19 00:01:11,920 --> 00:01:14,920 Speaker 1: go out for a bike or a run, it's like 20 00:01:15,000 --> 00:01:19,039 Speaker 1: a really poorly put together triathlon. There are people on 21 00:01:19,080 --> 00:01:22,000 Speaker 1: the wrong side of the road, walking, biking, you know, 22 00:01:22,160 --> 00:01:25,880 Speaker 1: pushing kids, biking with kids, and that's awesome, but I'm 23 00:01:25,880 --> 00:01:29,480 Speaker 1: gonna give you tips because again, many of those people 24 00:01:30,040 --> 00:01:33,120 Speaker 1: are doing things that are potentially dangerous and and you know, 25 00:01:33,200 --> 00:01:34,840 Speaker 1: the two things I'm gonna talk about is you want 26 00:01:34,840 --> 00:01:37,120 Speaker 1: to be smart and you want to be safe. You 27 00:01:37,160 --> 00:01:39,240 Speaker 1: want to be smart and safe, and I talk about 28 00:01:39,720 --> 00:01:42,760 Speaker 1: frequently on this show. My job is to get you 29 00:01:42,800 --> 00:01:45,360 Speaker 1: the greatest results in the shortest amount of time with 30 00:01:45,480 --> 00:01:48,920 Speaker 1: the least likelihood of injury. And that least likelihood of injury, 31 00:01:48,920 --> 00:01:51,840 Speaker 1: it's not just for strength training and pulling muscles and 32 00:01:51,840 --> 00:01:55,360 Speaker 1: and things like that, but it's also for cardiovascular I mean, 33 00:01:55,400 --> 00:02:00,320 Speaker 1: that's the heart is a really important muscle. And heat 34 00:02:00,480 --> 00:02:06,200 Speaker 1: can be really challenging and you have to uh, you 35 00:02:06,360 --> 00:02:09,720 Speaker 1: have to know what you're doing and you have to um. 36 00:02:09,960 --> 00:02:11,760 Speaker 1: It's the word I'm looking for. You have to respect 37 00:02:11,800 --> 00:02:14,240 Speaker 1: the heat because you can't beat the heat, but you 38 00:02:14,240 --> 00:02:18,040 Speaker 1: can do many things to make it affect you less. 39 00:02:19,040 --> 00:02:22,320 Speaker 1: And how do we know this We always learn from 40 00:02:22,360 --> 00:02:26,440 Speaker 1: what yes research, but the extremes, right, And that's what 41 00:02:26,440 --> 00:02:30,080 Speaker 1: I'm gonna talk about to start us off, because Hawaii 42 00:02:30,120 --> 00:02:33,880 Speaker 1: iron Man, the Bad Water Ultra Marathon, many of those 43 00:02:33,880 --> 00:02:38,120 Speaker 1: studies study those people, and so you know, one of 44 00:02:38,160 --> 00:02:43,560 Speaker 1: the greatest ways to see what works is not necessarily 45 00:02:43,560 --> 00:02:45,400 Speaker 1: the research all the world always gonna look at that, 46 00:02:45,600 --> 00:02:48,840 Speaker 1: but it's from people who literally need to win a 47 00:02:48,960 --> 00:02:52,160 Speaker 1: race to feed their families. They will do whatever they 48 00:02:52,240 --> 00:02:55,440 Speaker 1: learn works to get them to the finish line first. 49 00:02:55,919 --> 00:02:59,920 Speaker 1: And that is really really important knowledge and information for 50 00:03:00,040 --> 00:03:03,600 Speaker 1: us to look at. And when these people who are 51 00:03:03,960 --> 00:03:06,400 Speaker 1: doing it for a living to feed their families, to 52 00:03:06,520 --> 00:03:09,800 Speaker 1: make ends meet for their paycheck, and they start to 53 00:03:09,800 --> 00:03:13,960 Speaker 1: do things in these extreme environments, whether it's nutrition or 54 00:03:14,040 --> 00:03:17,440 Speaker 1: gear or training or what they do in the heat, 55 00:03:17,800 --> 00:03:20,280 Speaker 1: we have to look at those things and see what 56 00:03:20,760 --> 00:03:24,720 Speaker 1: patterns and what works and what doesn't. Okay. So that 57 00:03:24,880 --> 00:03:28,480 Speaker 1: is one great resource that we have when we are 58 00:03:28,520 --> 00:03:32,800 Speaker 1: looking at a topic like this, Okay. And my personal 59 00:03:32,840 --> 00:03:35,000 Speaker 1: experience is part of all of this as well. I 60 00:03:35,040 --> 00:03:38,320 Speaker 1: have been very fortunate to travel the world racing and 61 00:03:38,360 --> 00:03:42,160 Speaker 1: competing and pushing my body. Talk about like I'm all 62 00:03:42,200 --> 00:03:47,520 Speaker 1: about experiences and the fitness experiences, and I have raced 63 00:03:47,520 --> 00:03:51,240 Speaker 1: in some really brutal conditions when it comes to the heat. 64 00:03:51,680 --> 00:03:55,720 Speaker 1: Iron Man Malaysia it was a hundred and three degrees, 65 00:03:56,600 --> 00:04:01,640 Speaker 1: upper nineties percent humidity, one of the hot Malaysia. It was. 66 00:04:02,360 --> 00:04:04,920 Speaker 1: It was Malaysia. That's all that needs to be said. 67 00:04:05,320 --> 00:04:07,600 Speaker 1: I also did iron Man's in China. I went to 68 00:04:07,640 --> 00:04:12,400 Speaker 1: South Korea twice. Not as brutal as Malaysia, but pretty 69 00:04:12,520 --> 00:04:15,720 Speaker 1: darn close. I did an ultra marathon. I will end 70 00:04:15,720 --> 00:04:18,080 Speaker 1: the show by talking about on Hawaii. I did the 71 00:04:18,080 --> 00:04:21,000 Speaker 1: Hawaii iron Man. So I have learned through trial and 72 00:04:21,120 --> 00:04:24,799 Speaker 1: error along with my studies, how it feels, what works 73 00:04:24,839 --> 00:04:27,840 Speaker 1: for me, what I've seen other athletes do, and gonna 74 00:04:27,839 --> 00:04:29,919 Speaker 1: take all of that. We put all of that together, 75 00:04:30,520 --> 00:04:33,000 Speaker 1: and one of the specific tips I'm gonna give you 76 00:04:33,279 --> 00:04:36,719 Speaker 1: was totally said to not be true, to actually be 77 00:04:36,760 --> 00:04:39,560 Speaker 1: the opposite by a very well known writer. Again I 78 00:04:39,560 --> 00:04:44,680 Speaker 1: don't need and I don't name names, but ridiculous. I'm 79 00:04:44,720 --> 00:04:46,920 Speaker 1: gonna be leave it. It It was ridiculous. It was ridiculous. 80 00:04:46,960 --> 00:04:49,359 Speaker 1: And contrary. It was you know, something that got a 81 00:04:49,440 --> 00:04:51,800 Speaker 1: lot of press for this article about like what you 82 00:04:51,800 --> 00:04:53,400 Speaker 1: should never do in the heat, and it's something people 83 00:04:53,400 --> 00:04:57,680 Speaker 1: do frequently. And I would argue that the writer not 84 00:04:57,960 --> 00:05:01,239 Speaker 1: had no experience in that field, you know, has read articles, 85 00:05:01,240 --> 00:05:03,400 Speaker 1: has looked at some research and then just wanted to 86 00:05:03,400 --> 00:05:06,680 Speaker 1: go to the contrary. And that's dangerous when we're talking 87 00:05:06,680 --> 00:05:08,880 Speaker 1: about a topic like this. But we're gonna get into 88 00:05:08,920 --> 00:05:12,359 Speaker 1: all that, all right. So ten tips that you can 89 00:05:12,360 --> 00:05:17,960 Speaker 1: employ right away that will really not only keep you 90 00:05:18,040 --> 00:05:22,400 Speaker 1: safe but maximize your enjoyment when you are and if 91 00:05:22,480 --> 00:05:25,560 Speaker 1: you are exercising outside. All right, So quick break when 92 00:05:25,600 --> 00:05:27,480 Speaker 1: we come back, let's get right to a ten tips 93 00:05:27,480 --> 00:05:40,440 Speaker 1: for exercising in the heat. All right, great topic. I 94 00:05:40,480 --> 00:05:44,359 Speaker 1: have to say. Also, I loved and and continue to 95 00:05:44,480 --> 00:05:46,880 Speaker 1: love exercising in the heat more so than the cold, 96 00:05:46,920 --> 00:05:50,120 Speaker 1: and I've done both. Uh, And as I've gotten older, 97 00:05:50,160 --> 00:05:53,560 Speaker 1: the heat has started to affect me more. And that's 98 00:05:53,640 --> 00:05:58,040 Speaker 1: generally you know, Uh, we recover slower and our bodies 99 00:05:58,120 --> 00:06:01,440 Speaker 1: changes we get older. But by large, if you give 100 00:06:01,480 --> 00:06:04,800 Speaker 1: me two extremes, I will take the heat any day 101 00:06:04,880 --> 00:06:07,400 Speaker 1: of the week. And one of the reasons is because 102 00:06:07,440 --> 00:06:10,440 Speaker 1: I have so much experience in doing it. I like 103 00:06:10,560 --> 00:06:15,440 Speaker 1: that feeling the cold. Just I can't do a triathlon anymore. 104 00:06:15,440 --> 00:06:16,720 Speaker 1: If I get out of the water and it's it's 105 00:06:16,760 --> 00:06:19,120 Speaker 1: under sixty degrees, I just don't want to do it. 106 00:06:19,520 --> 00:06:23,640 Speaker 1: So I'm genetically I would argue a little better than 107 00:06:23,839 --> 00:06:26,800 Speaker 1: than the average person at exercising in the heat. But 108 00:06:26,920 --> 00:06:30,600 Speaker 1: then again, I've taken that an experience and trial and narrow. 109 00:06:30,680 --> 00:06:32,800 Speaker 1: Let me tell you as well, I've made the mistakes. 110 00:06:32,960 --> 00:06:36,440 Speaker 1: You'll learn really quickly. But we take the research, we 111 00:06:36,520 --> 00:06:39,040 Speaker 1: take the anecdotal, we take common sense. We put it 112 00:06:39,080 --> 00:06:42,240 Speaker 1: all together. So let's just start number one, common sense 113 00:06:43,200 --> 00:06:45,880 Speaker 1: when in doubt, when you can, if it is a 114 00:06:45,920 --> 00:06:50,560 Speaker 1: brutally hot day, brutally humid day, stay indoors. I mean 115 00:06:50,600 --> 00:06:52,680 Speaker 1: that is like the most common sense of go first. One. 116 00:06:52,720 --> 00:06:57,320 Speaker 1: We can't avoid that tip. If you can stay inside 117 00:06:57,360 --> 00:07:00,440 Speaker 1: and get your work out in, then do it. Okay, 118 00:07:00,520 --> 00:07:02,600 Speaker 1: if you have a treadmill, if you have an elliptical 119 00:07:02,839 --> 00:07:04,520 Speaker 1: and you want to go outside for a walk, and 120 00:07:04,560 --> 00:07:08,240 Speaker 1: that's your normal routine or a run, and it's brutal 121 00:07:09,320 --> 00:07:12,560 Speaker 1: as temperatures are higher than they've ever begun. I'm in Connecticut, 122 00:07:12,600 --> 00:07:17,280 Speaker 1: but I'm oftentimes speaking with someone from Florida, Arizona, Texas, 123 00:07:17,280 --> 00:07:21,200 Speaker 1: places where the temperature gets like ludicrously up into the hundreds. 124 00:07:21,760 --> 00:07:24,840 Speaker 1: When in doubt, when you can get your work out inside, 125 00:07:25,240 --> 00:07:27,960 Speaker 1: have to start with that. And if you have the 126 00:07:28,000 --> 00:07:30,880 Speaker 1: cardio equipment. Great, if you don't, you can get a 127 00:07:31,000 --> 00:07:34,760 Speaker 1: great workout in with just body weight cardio as well. 128 00:07:35,160 --> 00:07:38,480 Speaker 1: You can jump rope inside. You can do whatever you 129 00:07:38,520 --> 00:07:40,720 Speaker 1: need to do that you enjoy. Jumping jacks. You can 130 00:07:40,760 --> 00:07:44,600 Speaker 1: do a circuit of skaters and jumping jacks and running 131 00:07:44,600 --> 00:07:47,280 Speaker 1: in place and burpies. You can do cardio only with 132 00:07:47,320 --> 00:07:51,760 Speaker 1: no equipment if you want to. And then if you say, 133 00:07:51,800 --> 00:07:54,480 Speaker 1: you know what, I don't want to do those exercises, 134 00:07:54,480 --> 00:07:58,680 Speaker 1: well then you stay indoors and you switch the routine up. Okay, 135 00:07:58,720 --> 00:08:03,480 Speaker 1: but when doubt when you can just stay indoors. And 136 00:08:03,520 --> 00:08:05,520 Speaker 1: it's totally different than it was years ago. Now there's 137 00:08:05,560 --> 00:08:07,880 Speaker 1: all this content. You can find a video and just 138 00:08:07,960 --> 00:08:11,440 Speaker 1: search out cardio workouts. I did a bunch myself for 139 00:08:11,560 --> 00:08:15,440 Speaker 1: many one company in particular. Uh and so the content 140 00:08:15,560 --> 00:08:18,360 Speaker 1: is there so you can stay inside. You can stay safe. 141 00:08:18,520 --> 00:08:20,720 Speaker 1: As I was talking about at the start, be smart, 142 00:08:20,800 --> 00:08:25,760 Speaker 1: be safe, because you don't want to injure yourself. You know, 143 00:08:26,080 --> 00:08:28,360 Speaker 1: you can push yourself way too hard. It's it's the 144 00:08:28,400 --> 00:08:30,920 Speaker 1: whole topic of this show, and you want to avoid that. 145 00:08:31,160 --> 00:08:33,520 Speaker 1: You have to be smart and be safe. Okay, So 146 00:08:33,920 --> 00:08:35,880 Speaker 1: if you can and you want to and you have 147 00:08:35,920 --> 00:08:39,720 Speaker 1: the equipment, or you're up for a workout inside with 148 00:08:39,880 --> 00:08:42,600 Speaker 1: just body weight jump rope again something like that, then 149 00:08:42,640 --> 00:08:45,920 Speaker 1: you do that first and foremost. Okay, then number two. 150 00:08:46,160 --> 00:08:47,960 Speaker 1: If you say, well, I don't really want to do that. 151 00:08:48,040 --> 00:08:51,120 Speaker 1: I really love running outside and maybe you don't have 152 00:08:51,160 --> 00:08:53,520 Speaker 1: a treadmill or you don't want to be inside, well, 153 00:08:53,520 --> 00:08:56,679 Speaker 1: then the time of day that goes without saying too. Right. 154 00:08:57,240 --> 00:08:59,360 Speaker 1: So if you say I need to get outside, I 155 00:08:59,400 --> 00:09:01,880 Speaker 1: want to get out side, well, then try to avoid 156 00:09:02,000 --> 00:09:06,520 Speaker 1: the hottest time of day. And generally speaking, again depends 157 00:09:07,040 --> 00:09:10,240 Speaker 1: upon where you live. But let's say I used to 158 00:09:10,280 --> 00:09:13,600 Speaker 1: say tended to, but let's say nine to four in 159 00:09:13,600 --> 00:09:18,319 Speaker 1: in many places, So get up early, get up early, 160 00:09:19,080 --> 00:09:21,800 Speaker 1: or if you're not that person, then like I'm gonna 161 00:09:21,840 --> 00:09:25,240 Speaker 1: do tonight. It's kind of great to run in the 162 00:09:25,320 --> 00:09:29,719 Speaker 1: evening too. I mean, I love my morning workouts. I 163 00:09:29,760 --> 00:09:32,440 Speaker 1: love when the world has just waken up and and 164 00:09:32,520 --> 00:09:36,320 Speaker 1: you know, I remember coaching people from Florida and when 165 00:09:36,320 --> 00:09:39,280 Speaker 1: they were, you know, in their marathon training groups, they 166 00:09:39,320 --> 00:09:41,840 Speaker 1: would oftentimes get up at like four thirty and get 167 00:09:41,840 --> 00:09:46,200 Speaker 1: out and actually that brings up memory I did the 168 00:09:46,640 --> 00:09:53,080 Speaker 1: Honolulu Marathon in December many years ago, and I can't 169 00:09:53,120 --> 00:09:55,280 Speaker 1: remember exactly, but it started at like I want to say, 170 00:09:55,280 --> 00:09:57,440 Speaker 1: five thirty in the morning. It was it was ridiculously 171 00:09:57,480 --> 00:10:00,640 Speaker 1: early because it was so hot and and they wanted 172 00:10:00,720 --> 00:10:03,400 Speaker 1: us to be done before the hottest time of day. 173 00:10:03,440 --> 00:10:05,839 Speaker 1: So you need to take that into account too, So 174 00:10:06,440 --> 00:10:10,640 Speaker 1: don't go out at noon if you can avoid it. 175 00:10:11,400 --> 00:10:14,120 Speaker 1: And that's one problem I see right now with COVID. 176 00:10:14,200 --> 00:10:17,360 Speaker 1: I see so many people out, you know, pushing it 177 00:10:17,880 --> 00:10:19,680 Speaker 1: at really hot times a day, and a lot of 178 00:10:19,679 --> 00:10:22,480 Speaker 1: times with your kids. Now kids are more resilient, I 179 00:10:22,559 --> 00:10:25,800 Speaker 1: get it, but again, be smart, be safe. That goes 180 00:10:26,640 --> 00:10:30,080 Speaker 1: with it, should go without saying okay. So number three 181 00:10:30,080 --> 00:10:32,040 Speaker 1: now we're getting so we're talking about you stay indoors 182 00:10:32,040 --> 00:10:34,080 Speaker 1: if you can. If you're gonna go out, pick the 183 00:10:34,120 --> 00:10:39,079 Speaker 1: smarter times of day, less hot, humid, earlier or later. 184 00:10:39,640 --> 00:10:42,040 Speaker 1: And now let's get into what you're gonna do. You know, 185 00:10:42,320 --> 00:10:46,640 Speaker 1: hydration wise and food wise. Hydration is super important, so 186 00:10:46,720 --> 00:10:49,280 Speaker 1: much confusion. I'm not gonna get deep into it, but 187 00:10:49,320 --> 00:10:52,480 Speaker 1: you want to be hydrated, and generally speaking, that means 188 00:10:52,480 --> 00:10:56,160 Speaker 1: somewhere like eight to ten ounces of fluid water or 189 00:10:56,200 --> 00:11:00,240 Speaker 1: a sports drink like ten to fifteen minutes before into 190 00:11:00,240 --> 00:11:04,439 Speaker 1: twenty minutes before, you know, get some fluid into your system. 191 00:11:04,480 --> 00:11:06,720 Speaker 1: And then I do see and I like this. I 192 00:11:06,760 --> 00:11:10,199 Speaker 1: see people now all the time walking holding water bottles. 193 00:11:10,200 --> 00:11:13,280 Speaker 1: Smart and you don't need an enormous one unless you're 194 00:11:13,280 --> 00:11:16,319 Speaker 1: going for a really really long walk, but bringing a 195 00:11:16,360 --> 00:11:19,560 Speaker 1: water bottle with you, and again that can be water 196 00:11:20,360 --> 00:11:24,640 Speaker 1: or a sports drink that is smart. Okay, uh, one 197 00:11:24,720 --> 00:11:27,400 Speaker 1: thing you don't want to do and I don't you know, 198 00:11:27,480 --> 00:11:29,120 Speaker 1: we don't have to go deep into this either. But 199 00:11:29,160 --> 00:11:33,439 Speaker 1: there is something called hypone a treatma that is water intoxication. Okay, 200 00:11:33,440 --> 00:11:35,120 Speaker 1: that's where you take in too much water, and that's 201 00:11:35,200 --> 00:11:39,040 Speaker 1: generally marathons, longer events. There's a whole host of things 202 00:11:39,080 --> 00:11:43,679 Speaker 1: that come together to create that um specific issue. But 203 00:11:43,840 --> 00:11:48,160 Speaker 1: like everything else, moderation don't overdo anything, and that goes 204 00:11:48,200 --> 00:11:53,200 Speaker 1: with water and fluids as well. So again, roughly eight 205 00:11:53,240 --> 00:11:57,040 Speaker 1: to ten ounces of a fluid roughly ten to twenty 206 00:11:57,080 --> 00:11:59,480 Speaker 1: minutes before you go out for a really hot workout. 207 00:12:00,080 --> 00:12:03,640 Speaker 1: And again that maybe a walk, a run, a bike ride, 208 00:12:03,840 --> 00:12:06,559 Speaker 1: and if you can and it's gonna be hot and 209 00:12:06,559 --> 00:12:09,800 Speaker 1: you're gonna be out for a while. Bringing water and 210 00:12:10,120 --> 00:12:12,319 Speaker 1: or that sports drink with you is a great idea 211 00:12:12,320 --> 00:12:14,560 Speaker 1: as well. Let me say this, I always bring money 212 00:12:14,640 --> 00:12:16,480 Speaker 1: with me. Now if I'm going out for a bike ride, 213 00:12:16,480 --> 00:12:20,040 Speaker 1: generally that's longer, but even my longer runs I bring. 214 00:12:20,160 --> 00:12:23,439 Speaker 1: I have multiple ways of carrying fluids. I have handhelds 215 00:12:24,240 --> 00:12:26,720 Speaker 1: uh so a bottle in each hand. It's a little 216 00:12:26,760 --> 00:12:29,640 Speaker 1: glove type thing that slides over your hand, and you 217 00:12:29,640 --> 00:12:32,760 Speaker 1: have a water bottle. And in that water bottle holder, 218 00:12:32,800 --> 00:12:36,440 Speaker 1: there's also generally or usually a little pocket where you 219 00:12:36,440 --> 00:12:38,640 Speaker 1: can put your keys and money and things like that. 220 00:12:39,240 --> 00:12:42,000 Speaker 1: Uh I used to think, as maybe some of you 221 00:12:42,040 --> 00:12:44,280 Speaker 1: do who haven't tried it, like oh my gosh, that 222 00:12:44,360 --> 00:12:47,079 Speaker 1: must be so heavy and why would you hold anything 223 00:12:47,120 --> 00:12:49,400 Speaker 1: in your hands. I was shocked when I finally got 224 00:12:49,400 --> 00:12:52,200 Speaker 1: around to trying it many years ago. Totally works for me. 225 00:12:52,679 --> 00:12:54,439 Speaker 1: So let me just give you an example. If I'm 226 00:12:54,480 --> 00:12:58,520 Speaker 1: going for a hour and a half run, I will 227 00:12:58,559 --> 00:13:01,720 Speaker 1: have a water bottle or you, and then I will 228 00:13:01,840 --> 00:13:04,560 Speaker 1: run and do an out and back course where the 229 00:13:04,840 --> 00:13:08,800 Speaker 1: turnaround is a gas station. I have money. I finished 230 00:13:08,800 --> 00:13:11,920 Speaker 1: the water bottles before then I refill with water or 231 00:13:11,920 --> 00:13:14,440 Speaker 1: a sports drink at the gas station and I turned 232 00:13:14,440 --> 00:13:16,000 Speaker 1: around and run back. And I always try to keep 233 00:13:16,040 --> 00:13:18,640 Speaker 1: the money as dry as possible, so I put it 234 00:13:18,679 --> 00:13:20,320 Speaker 1: in that handheld they used to put in my shorts. 235 00:13:20,720 --> 00:13:22,920 Speaker 1: And as I've talked about another show's t M I, 236 00:13:23,000 --> 00:13:25,480 Speaker 1: but I sweat like crazy and it was always embarrassing 237 00:13:25,520 --> 00:13:28,280 Speaker 1: to kind of put the you know, soaking wet ten 238 00:13:28,280 --> 00:13:30,640 Speaker 1: dollar bill on the table. Some of you know exactly 239 00:13:30,720 --> 00:13:33,280 Speaker 1: what I'm talking about, and you just tell the person 240 00:13:33,320 --> 00:13:35,480 Speaker 1: behind the counter just wait, you know, wait an hour 241 00:13:35,559 --> 00:13:37,760 Speaker 1: before you pick that up because it's covered in sweat. 242 00:13:38,000 --> 00:13:40,800 Speaker 1: But be smart. So depending on how much you sweat, 243 00:13:40,800 --> 00:13:43,520 Speaker 1: how long your workout is gonna be again, hydrate before 244 00:13:44,120 --> 00:13:46,560 Speaker 1: consider bringing stuff with you. And if you're going out 245 00:13:46,559 --> 00:13:48,040 Speaker 1: for a long period of time, that could be a 246 00:13:48,040 --> 00:13:49,800 Speaker 1: long walk with a friend too. If you're doing a 247 00:13:49,840 --> 00:13:52,760 Speaker 1: two hour people are doing, you know now with COVID, 248 00:13:52,800 --> 00:13:54,320 Speaker 1: I know a bunch of people who are doing, like, 249 00:13:54,440 --> 00:13:57,560 Speaker 1: you know, thirteen mile walks, half marathons and marathons with 250 00:13:57,640 --> 00:13:59,679 Speaker 1: friends just to get out and just to get a 251 00:13:59,720 --> 00:14:03,800 Speaker 1: work out in uh. I also will along my route 252 00:14:04,280 --> 00:14:07,400 Speaker 1: find you know, like water fountains and refill there. So 253 00:14:07,480 --> 00:14:10,320 Speaker 1: that is a consideration. But as always, don't overdo it 254 00:14:10,360 --> 00:14:12,640 Speaker 1: and let me just throw in here. When it's super 255 00:14:12,679 --> 00:14:16,480 Speaker 1: hot out. Now, this is highly individual. Eating too much 256 00:14:16,520 --> 00:14:18,440 Speaker 1: before can be an issue for a lot of people. 257 00:14:18,440 --> 00:14:20,440 Speaker 1: So if it's gonna be a super hot day and 258 00:14:20,480 --> 00:14:22,920 Speaker 1: you're going out for a workout, be careful what you 259 00:14:22,920 --> 00:14:25,480 Speaker 1: put in your stomach because the heat can make that 260 00:14:26,200 --> 00:14:28,800 Speaker 1: uh you know, can make you nauseous in a different way. Again, 261 00:14:29,160 --> 00:14:31,720 Speaker 1: a lot going on there depends on the person. But 262 00:14:31,920 --> 00:14:36,360 Speaker 1: something to think about alright. Number four super important, And 263 00:14:36,360 --> 00:14:38,760 Speaker 1: this has changed so much over the years since I 264 00:14:38,840 --> 00:14:43,040 Speaker 1: started clothing. Clothing, clothing, clothing. Please, I've said this for 265 00:14:43,120 --> 00:14:47,320 Speaker 1: decades now, don't go out when it's degrees in your 266 00:14:47,640 --> 00:14:53,360 Speaker 1: thick cotton you know college shirt that is just that 267 00:14:53,440 --> 00:14:56,840 Speaker 1: you love, but that just doesn't wick the sweat away 268 00:14:57,000 --> 00:15:00,400 Speaker 1: and just become soaking wet, and we'll just serve to 269 00:15:00,480 --> 00:15:04,400 Speaker 1: make you hotter. The performance fibers they have now for 270 00:15:04,440 --> 00:15:09,840 Speaker 1: clothing is crazy. I have some shirts from actually Brazil 271 00:15:09,960 --> 00:15:13,160 Speaker 1: with another hot race I did iron in Brazil. I 272 00:15:13,200 --> 00:15:15,720 Speaker 1: don't know what this fabric is, but it is the lightest, 273 00:15:16,880 --> 00:15:20,440 Speaker 1: coolest fabric I've ever felt. It is like so paper thin, 274 00:15:20,560 --> 00:15:25,960 Speaker 1: but then it's strong. So lightweight clothing that wicks the 275 00:15:26,000 --> 00:15:29,120 Speaker 1: moisture away from your body, right, that doesn't just sit 276 00:15:29,240 --> 00:15:32,240 Speaker 1: heavy on your body. And you want to try to 277 00:15:32,240 --> 00:15:34,840 Speaker 1: wear a lighter collar. Don't go out in all black 278 00:15:35,760 --> 00:15:39,000 Speaker 1: that you know will absorb the heat, especially when it's thinner, 279 00:15:39,000 --> 00:15:40,880 Speaker 1: and it's gonna keep that heat next to your body. 280 00:15:41,240 --> 00:15:45,880 Speaker 1: So lightweight clothing, light colors, and then hats or advisor. 281 00:15:46,360 --> 00:15:47,880 Speaker 1: So many people say, well, if I wear a hat, 282 00:15:47,880 --> 00:15:49,920 Speaker 1: it's going to trap the heat in my head. Well, 283 00:15:49,960 --> 00:15:52,600 Speaker 1: you're not wearing a wool cap, which I see people 284 00:15:52,600 --> 00:15:54,000 Speaker 1: wearing in the gym, and I always wonder why you 285 00:15:54,000 --> 00:15:58,600 Speaker 1: wearing al that's obviously for a fashion statement. But you 286 00:15:58,640 --> 00:16:02,200 Speaker 1: know there are perform men's fiber hats and visors now, 287 00:16:02,520 --> 00:16:06,160 Speaker 1: and that's something again if you look at endurance races, 288 00:16:06,280 --> 00:16:08,040 Speaker 1: most people are doing that because you don't want the 289 00:16:08,040 --> 00:16:10,240 Speaker 1: sun beating down on your head. So I would even 290 00:16:10,280 --> 00:16:14,400 Speaker 1: say that performance hat from for many people is advisable 291 00:16:14,400 --> 00:16:16,760 Speaker 1: over the visor. But even the visor is gonna help. 292 00:16:16,760 --> 00:16:18,760 Speaker 1: It's gonna keep that sun off your face. And if 293 00:16:18,760 --> 00:16:23,120 Speaker 1: you're squinting for you know, a long period of time outside, 294 00:16:23,400 --> 00:16:27,160 Speaker 1: that's gonna add to your just fatigue. So lightweight clothing, 295 00:16:27,560 --> 00:16:31,120 Speaker 1: light colors, hat or advisor to keep the sun off 296 00:16:31,200 --> 00:16:33,480 Speaker 1: your face. And no, it's not going to trap heat. 297 00:16:34,320 --> 00:16:36,920 Speaker 1: One thing that may be counterintuitive, and you can go 298 00:16:36,960 --> 00:16:40,800 Speaker 1: back and forth and debate this, but guys, not always 299 00:16:40,800 --> 00:16:42,440 Speaker 1: a great idea or not a great idea to go 300 00:16:42,520 --> 00:16:45,840 Speaker 1: shirtless because the sun is beating down on your body. 301 00:16:45,880 --> 00:16:50,200 Speaker 1: You have no protection against the sun. Now, if it's 302 00:16:50,240 --> 00:16:51,880 Speaker 1: something you enjoy and you're fine with it. And I 303 00:16:51,920 --> 00:16:53,400 Speaker 1: know a lot of the cross country guys, I mean 304 00:16:53,400 --> 00:16:56,280 Speaker 1: they don't wear a shirt in December. They never wear shirts. 305 00:16:56,440 --> 00:16:57,920 Speaker 1: I think the only time they wear shirts are the 306 00:16:57,920 --> 00:17:02,120 Speaker 1: single it's during races, right, Uh. But it's a consideration, 307 00:17:02,240 --> 00:17:06,320 Speaker 1: not a great idea to have your entire upper body 308 00:17:06,359 --> 00:17:09,960 Speaker 1: of skin exposed to the direct sunlight that's coming down 309 00:17:10,040 --> 00:17:13,560 Speaker 1: and just you know, burning you up while you are 310 00:17:13,640 --> 00:17:16,800 Speaker 1: out for your workout, whether that's a walk or run 311 00:17:17,000 --> 00:17:19,439 Speaker 1: or whatever you're doing. Even I see people biking without it. 312 00:17:19,760 --> 00:17:22,320 Speaker 1: You know, have that protection of a thin layer of 313 00:17:22,320 --> 00:17:25,840 Speaker 1: a performance fiber against the sun. And let me say 314 00:17:25,880 --> 00:17:28,520 Speaker 1: this little tip, little track again, the mistakes you learn 315 00:17:28,720 --> 00:17:31,960 Speaker 1: in racing if you're putting sunscreen on and Let's say 316 00:17:32,000 --> 00:17:34,399 Speaker 1: you're going out for a bike, ride or run or walk, whatever, 317 00:17:34,760 --> 00:17:38,400 Speaker 1: be careful don't put too much, if any, on your 318 00:17:38,480 --> 00:17:41,800 Speaker 1: forehead above your eyes, because what happens. Many of you 319 00:17:41,880 --> 00:17:45,240 Speaker 1: have had this unpleasant experience, especially if you're biking. You 320 00:17:45,280 --> 00:17:47,960 Speaker 1: start to sweat and it mixes with the suntane lotion, 321 00:17:48,000 --> 00:17:50,560 Speaker 1: and what happens. It goes right into your eyes and 322 00:17:50,600 --> 00:17:53,360 Speaker 1: then you can't see. And if you're biking fast, that 323 00:17:53,440 --> 00:17:56,760 Speaker 1: can be a problem, So be careful with that. There's 324 00:17:56,800 --> 00:17:59,879 Speaker 1: different types of sunscreens you can try, but oh, we 325 00:18:00,520 --> 00:18:03,400 Speaker 1: especially if you are someone who is competing. These are 326 00:18:03,480 --> 00:18:05,880 Speaker 1: things and these are the reasons why we talk about 327 00:18:05,920 --> 00:18:08,560 Speaker 1: don't try anything in a race for the first time. 328 00:18:08,720 --> 00:18:13,200 Speaker 1: Try it in training and do so when you can, uh, 329 00:18:13,240 --> 00:18:16,960 Speaker 1: you know, modify your workout so you're not going too hard. Um. 330 00:18:17,000 --> 00:18:18,920 Speaker 1: And then one last one I want to throw in there, 331 00:18:18,920 --> 00:18:21,200 Speaker 1: and I did this with a client we were doing 332 00:18:21,240 --> 00:18:23,439 Speaker 1: the Boston Marathon. I was pacing him through that. Just 333 00:18:23,520 --> 00:18:26,719 Speaker 1: at a podcast about that. It's my train by Tom story, 334 00:18:26,840 --> 00:18:29,080 Speaker 1: my short story, my Boston Marathon story if you want 335 00:18:29,080 --> 00:18:33,880 Speaker 1: to listen to that little fun anecdote. But gentlemen, was 336 00:18:34,640 --> 00:18:36,120 Speaker 1: we were going to do the marathon, or we were 337 00:18:36,160 --> 00:18:39,600 Speaker 1: doing the marathon two thousand twelve, brutally hot, and you 338 00:18:39,600 --> 00:18:41,120 Speaker 1: know I needed to keep him cool for the race. 339 00:18:41,160 --> 00:18:42,960 Speaker 1: So one thing we did do is we had a 340 00:18:42,960 --> 00:18:46,080 Speaker 1: bandana that we would drop in the ice buckets at 341 00:18:46,119 --> 00:18:47,919 Speaker 1: all the eight stations. Whenever we could, would put it 342 00:18:47,960 --> 00:18:51,600 Speaker 1: around his neck. So a cold bandanna around what they 343 00:18:51,640 --> 00:18:55,320 Speaker 1: consider a hot spot to cool down your core temperature. 344 00:18:55,720 --> 00:18:58,399 Speaker 1: All right, So just in the clothing department, you know, 345 00:18:58,440 --> 00:19:03,000 Speaker 1: if you're a hiker, hennis player, even whatever you're doing outside. 346 00:19:03,359 --> 00:19:06,199 Speaker 1: This doesn't just mean runners and bikers. I just you know, 347 00:19:06,280 --> 00:19:08,960 Speaker 1: I can't throw in all the sports. But uh, you know, 348 00:19:09,119 --> 00:19:12,239 Speaker 1: having a wet bandanna and putting it around your neck 349 00:19:12,359 --> 00:19:15,359 Speaker 1: or or something like a bandana gator type thing, good idea. 350 00:19:15,480 --> 00:19:18,040 Speaker 1: And a lot of this is psychological, by the way, 351 00:19:18,720 --> 00:19:22,760 Speaker 1: physiological and psychological. Whatever works, doesn't matter if it's one 352 00:19:22,840 --> 00:19:26,359 Speaker 1: or the other. Generally it's often both. And that's huge, 353 00:19:26,800 --> 00:19:29,240 Speaker 1: all right. You know what one final break when we 354 00:19:29,240 --> 00:19:32,000 Speaker 1: were almost halfway through, and when we come back, we're 355 00:19:32,000 --> 00:19:35,280 Speaker 1: gonna get about five more. All right, But all great 356 00:19:35,320 --> 00:19:38,160 Speaker 1: things again, if you're golfing, if you're just whatever, you're 357 00:19:38,160 --> 00:19:42,199 Speaker 1: doing outside, I want you to enjoy it more. I 358 00:19:42,240 --> 00:19:46,160 Speaker 1: want you to be safe. And if you're someone who's performing, 359 00:19:46,200 --> 00:19:49,040 Speaker 1: if you're a golfer, a tennis player, you know, bite whatever, 360 00:19:49,520 --> 00:19:52,160 Speaker 1: and you want to even perform better. All of these 361 00:19:52,160 --> 00:19:55,879 Speaker 1: things make a difference. But they're all great ideas regardless, 362 00:19:56,240 --> 00:19:58,560 Speaker 1: because again, we want to be as safe and as 363 00:19:58,560 --> 00:20:01,120 Speaker 1: healthy as possible. All right, final break. When we come back, 364 00:20:01,640 --> 00:20:06,160 Speaker 1: five or six more tips for exercising safely and enjoyably 365 00:20:06,280 --> 00:20:18,800 Speaker 1: in the heat, we'll be right back. I have to 366 00:20:18,840 --> 00:20:22,440 Speaker 1: say that, yes, many of these things are common sense, 367 00:20:22,480 --> 00:20:25,879 Speaker 1: but that's fitness, and that's health, and that's nutrition. But 368 00:20:25,920 --> 00:20:27,760 Speaker 1: we have to go over and over and over them 369 00:20:27,800 --> 00:20:31,320 Speaker 1: because unfortunately, many people just don't do it. And it's 370 00:20:31,359 --> 00:20:34,480 Speaker 1: the little things. I will say this so often on 371 00:20:34,600 --> 00:20:37,640 Speaker 1: Fitness Disrupted. It's the little things that make all the difference. 372 00:20:38,240 --> 00:20:41,200 Speaker 1: It's the little things done consistently that make all the difference. 373 00:20:42,119 --> 00:20:44,680 Speaker 1: And it's what you do in practice that makes all 374 00:20:44,680 --> 00:20:47,440 Speaker 1: the difference. I say this to my kids all the time, 375 00:20:48,200 --> 00:20:51,480 Speaker 1: and I did the show. Practice doesn't make perfect perfect, 376 00:20:51,520 --> 00:20:57,480 Speaker 1: practice makes perfect, Okay, So all of these things will 377 00:20:57,560 --> 00:21:01,600 Speaker 1: help you enjoy or outdoor workouts in the heat. And 378 00:21:01,800 --> 00:21:05,440 Speaker 1: let me say this too, we can't always exercise when 379 00:21:05,480 --> 00:21:08,240 Speaker 1: it's perfect. So people go, oh, it's too cold, it's 380 00:21:08,240 --> 00:21:12,680 Speaker 1: too hot, it's rainy, it's it's cloudy. I don't feel 381 00:21:12,720 --> 00:21:16,320 Speaker 1: you know. One of the reasons I had success in 382 00:21:16,359 --> 00:21:19,560 Speaker 1: one of the reasons my clients who were successful at 383 00:21:19,600 --> 00:21:22,320 Speaker 1: at racing and those type of events, or because you 384 00:21:22,400 --> 00:21:25,600 Speaker 1: do it in all the conditions, you do it regardless. 385 00:21:25,680 --> 00:21:28,440 Speaker 1: The only time I don't really train is thunder and 386 00:21:28,560 --> 00:21:30,920 Speaker 1: a crazy storm where I can get hurt, but I'm 387 00:21:30,920 --> 00:21:33,760 Speaker 1: always safe. But I don't, you know, not go for 388 00:21:33,800 --> 00:21:36,360 Speaker 1: a run because it's raining, or you know, you do 389 00:21:36,440 --> 00:21:39,359 Speaker 1: the workouts because there's always a reason. There will always 390 00:21:39,359 --> 00:21:41,920 Speaker 1: be an environmental reason or something else to not do it. 391 00:21:42,320 --> 00:21:46,240 Speaker 1: And if you are someone who's competing, inevitably on race day, 392 00:21:46,359 --> 00:21:48,480 Speaker 1: something like that could happen. I never checked the weather 393 00:21:48,800 --> 00:21:51,640 Speaker 1: other than to see what I'm gonna wear for that race. 394 00:21:52,920 --> 00:21:55,359 Speaker 1: But I've trained in everything, and my clients have trained 395 00:21:55,359 --> 00:21:58,000 Speaker 1: in everything, and you have to train in life the 396 00:21:58,040 --> 00:22:00,800 Speaker 1: same way. There will always be obstacle. If we only 397 00:22:00,840 --> 00:22:04,359 Speaker 1: exercise on the perfect weather day, it's not gonna work. 398 00:22:05,119 --> 00:22:07,639 Speaker 1: It's not gonna work, all right, So that's something that 399 00:22:07,680 --> 00:22:11,280 Speaker 1: has to be set uh, because there's always a reason 400 00:22:11,320 --> 00:22:15,359 Speaker 1: to not do it, and the weather is an easy 401 00:22:15,359 --> 00:22:17,600 Speaker 1: one depending on where you live. Right, all right, we 402 00:22:17,640 --> 00:22:20,920 Speaker 1: are on number five. Now, this one's uh, They're all important, 403 00:22:21,200 --> 00:22:24,120 Speaker 1: but this one especially for the those of you who 404 00:22:24,200 --> 00:22:27,159 Speaker 1: are exercisers, and this can be difficult. You got to 405 00:22:27,200 --> 00:22:30,639 Speaker 1: modify your workout. So in other words, if you especially 406 00:22:30,640 --> 00:22:33,200 Speaker 1: if you have a schedule and you go, okay, today's 407 00:22:33,240 --> 00:22:35,800 Speaker 1: the day I go out and run six miles or 408 00:22:35,880 --> 00:22:39,119 Speaker 1: I bike, uh, you know, twenty miles, or I have 409 00:22:39,160 --> 00:22:42,960 Speaker 1: a tennis match, and the expectations are such even back 410 00:22:42,960 --> 00:22:46,000 Speaker 1: to the Boston Marathon story, that is exactly what we 411 00:22:46,080 --> 00:22:48,960 Speaker 1: did that morning of and the night before even I said, 412 00:22:49,000 --> 00:22:51,919 Speaker 1: we're modifying our goals because I knew it was going 413 00:22:51,960 --> 00:22:55,880 Speaker 1: to be in the nineties. And you can't beat the heat. 414 00:22:56,320 --> 00:22:59,520 Speaker 1: So if you have to, if you have a specific 415 00:22:59,560 --> 00:23:04,160 Speaker 1: workout out, whether it's duration or pace anything like that, 416 00:23:04,640 --> 00:23:08,720 Speaker 1: you've got to modify the workout. So duration is super important. 417 00:23:09,080 --> 00:23:11,800 Speaker 1: Right if you normally go for your hour long walk 418 00:23:11,840 --> 00:23:16,240 Speaker 1: with a friend and the conditions are just just really 419 00:23:16,320 --> 00:23:19,040 Speaker 1: harsh to heat, the humidity you may have to go shorter. 420 00:23:20,040 --> 00:23:21,679 Speaker 1: You don't have to. You don't have to. You know, 421 00:23:21,760 --> 00:23:24,040 Speaker 1: say we're not going but you say, you know what, 422 00:23:24,040 --> 00:23:25,919 Speaker 1: we're going for a half hour. And you know what 423 00:23:25,960 --> 00:23:28,560 Speaker 1: a great example of this is for me my two dogs. 424 00:23:29,160 --> 00:23:31,679 Speaker 1: My two dogs, every morning we go out for that 425 00:23:31,880 --> 00:23:35,360 Speaker 1: hard uh got the chuck it and they swim every 426 00:23:35,440 --> 00:23:38,160 Speaker 1: day and I throw the ball. They're doing interval training 427 00:23:38,200 --> 00:23:41,240 Speaker 1: and crazy they expect it. Every day. In the winter 428 00:23:41,920 --> 00:23:45,240 Speaker 1: we're out for like an hour. In the summer, we're 429 00:23:45,240 --> 00:23:47,360 Speaker 1: out for like half an hour because they don't want 430 00:23:47,359 --> 00:23:50,960 Speaker 1: to not run. But dogs don't cool themselves very well. 431 00:23:51,000 --> 00:23:53,600 Speaker 1: So I modify my dogs work out just the way 432 00:23:53,840 --> 00:23:57,520 Speaker 1: we should modify our people work out depending on the conditions. 433 00:23:58,040 --> 00:24:00,520 Speaker 1: All right, they would go the full hour and it 434 00:24:00,560 --> 00:24:03,760 Speaker 1: would be dangerous, just like it would for us. So 435 00:24:04,080 --> 00:24:06,760 Speaker 1: like my dogs, Selly and Jetty every now and again, 436 00:24:06,840 --> 00:24:08,960 Speaker 1: you got to modify your workouts. When it's cooler out, 437 00:24:09,560 --> 00:24:11,680 Speaker 1: I'm gonna go a little longer with them, but I'm 438 00:24:11,680 --> 00:24:13,960 Speaker 1: gonna modify it. I'm gonna give them rest breaks. So 439 00:24:13,960 --> 00:24:17,120 Speaker 1: you gotta change things around. Sounds crazy, but it's not 440 00:24:17,800 --> 00:24:20,240 Speaker 1: all right. And that goes to intensity too. As I 441 00:24:20,320 --> 00:24:22,720 Speaker 1: was just saying, So you change the duration, you maybe 442 00:24:22,760 --> 00:24:26,399 Speaker 1: go a little shorter, and maybe the intensity okay, you 443 00:24:26,480 --> 00:24:30,399 Speaker 1: go a little easier. Whatever you're doing, you have to 444 00:24:32,000 --> 00:24:34,840 Speaker 1: now again, for those of you who are listening and 445 00:24:34,880 --> 00:24:37,919 Speaker 1: you are super high competitive people and you're gonna be 446 00:24:38,000 --> 00:24:41,840 Speaker 1: performing at that high level, yes, you gotta train in 447 00:24:42,000 --> 00:24:44,600 Speaker 1: the oppressive heat because you may be doing that and 448 00:24:44,600 --> 00:24:47,520 Speaker 1: maybe that's exactly what you're training for. But even so, 449 00:24:47,600 --> 00:24:50,920 Speaker 1: you can't do it every time. So a big part 450 00:24:50,920 --> 00:24:52,960 Speaker 1: of getting acclimated to the heat, if that's something you're 451 00:24:52,920 --> 00:24:55,320 Speaker 1: gonna be competing in, you can't go hard every day. 452 00:24:55,640 --> 00:24:58,280 Speaker 1: You actually have to go easy pretty much of the time. 453 00:24:58,400 --> 00:25:02,640 Speaker 1: So that intense stuff, you're still going to modify it, okay. 454 00:25:02,720 --> 00:25:05,240 Speaker 1: And then finally when it comes to modifying your workout, 455 00:25:05,320 --> 00:25:09,080 Speaker 1: maybe you change the mode. Okay. Maybe if you are 456 00:25:09,200 --> 00:25:10,960 Speaker 1: a runner, you say I'm gonna go bike. I do 457 00:25:11,040 --> 00:25:14,119 Speaker 1: this all the time because biking, you got that wind, 458 00:25:14,240 --> 00:25:17,439 Speaker 1: it's gonna be cooler, it's not as hard. You're supported. 459 00:25:18,080 --> 00:25:22,040 Speaker 1: Maybe you swim maybe you know, if you are, I 460 00:25:22,040 --> 00:25:24,400 Speaker 1: don't know, You're you're gonna play tennis with a friend. 461 00:25:24,440 --> 00:25:26,720 Speaker 1: Maybe you just go for a walk, so you do something, 462 00:25:27,080 --> 00:25:30,040 Speaker 1: but you modify it because I can't tell you how 463 00:25:30,119 --> 00:25:31,840 Speaker 1: many shows and how many times I'm gonna talk to 464 00:25:31,880 --> 00:25:34,560 Speaker 1: you about variation. There was another study to just game 465 00:25:34,640 --> 00:25:38,440 Speaker 1: out and be Berfoot, great article editor of Runners World 466 00:25:38,480 --> 00:25:40,600 Speaker 1: way back when I think he's still editor at large 467 00:25:40,880 --> 00:25:42,639 Speaker 1: one the boss of Marathon. But it was just another 468 00:25:42,680 --> 00:25:46,479 Speaker 1: study that he talked about all about variation and just 469 00:25:46,560 --> 00:25:49,200 Speaker 1: the importance of it on so many levels. So you 470 00:25:49,240 --> 00:25:51,320 Speaker 1: don't say, well, I'm not gonna go do my tennis 471 00:25:51,359 --> 00:25:53,680 Speaker 1: match because it's ninety all right, No, I'm sorry. You 472 00:25:53,920 --> 00:25:55,919 Speaker 1: can say I'm not gonna do the tennis match, but 473 00:25:55,960 --> 00:25:58,320 Speaker 1: you're gonna do something else. You say, hey, if you're 474 00:25:58,320 --> 00:25:59,960 Speaker 1: playing double, as you say to those three other people, 475 00:26:00,119 --> 00:26:02,200 Speaker 1: let's go for let's go for a walk, let's mix 476 00:26:02,240 --> 00:26:05,960 Speaker 1: it up, all right, So change and modify that workout. 477 00:26:06,640 --> 00:26:09,480 Speaker 1: And what's tied into that is number six. And that's 478 00:26:09,480 --> 00:26:13,919 Speaker 1: forget your metrics. You know, yes, fitness technology is is 479 00:26:13,920 --> 00:26:17,960 Speaker 1: a great thing. Your step counter, your heart rate, you're pacing, 480 00:26:18,040 --> 00:26:21,600 Speaker 1: you know exactly how fast, how far, at what intensity, 481 00:26:21,640 --> 00:26:23,359 Speaker 1: and then it tells you how many hours. If you're 482 00:26:23,400 --> 00:26:26,800 Speaker 1: wearing one of these fancy watches, you know, or trackers 483 00:26:26,840 --> 00:26:29,720 Speaker 1: are using your phone. How many hours you have to 484 00:26:30,240 --> 00:26:35,400 Speaker 1: ideally recover? Well, guess what. When it is brutally hot 485 00:26:35,400 --> 00:26:39,879 Speaker 1: out and humid, many times it is a great idea. 486 00:26:40,000 --> 00:26:42,439 Speaker 1: Just don't even wear the watch, don't look at your 487 00:26:42,480 --> 00:26:45,200 Speaker 1: step counter, just do the workout. Just get out. It's 488 00:26:45,240 --> 00:26:48,560 Speaker 1: just checking it off. Okay, checking it off that you 489 00:26:48,600 --> 00:26:52,080 Speaker 1: did something because you're not gonna run is fast. And 490 00:26:52,119 --> 00:26:54,920 Speaker 1: when I used to coach runners and try athletes and 491 00:26:54,960 --> 00:26:57,520 Speaker 1: people like that, and people who were tracking different metrics, 492 00:26:57,800 --> 00:26:59,760 Speaker 1: they would get down on themselves in the heat. They go, 493 00:27:00,160 --> 00:27:04,040 Speaker 1: you're not you can't beat the heat. It's like the 494 00:27:04,040 --> 00:27:09,640 Speaker 1: fourth time I have said it. And and here's the physiology. 495 00:27:09,840 --> 00:27:13,640 Speaker 1: When you exercise in the heat, your body, your blood 496 00:27:13,840 --> 00:27:15,760 Speaker 1: is trying to do two things and they're competing and 497 00:27:15,800 --> 00:27:19,800 Speaker 1: they are not a good competition. So your blood goes 498 00:27:19,880 --> 00:27:23,200 Speaker 1: to your skin to help cool yourself down through sweating 499 00:27:23,200 --> 00:27:26,400 Speaker 1: and evaporation, and it needs to go to your working muscles, 500 00:27:27,720 --> 00:27:31,480 Speaker 1: and that competition is not good. So your heart rate 501 00:27:31,720 --> 00:27:35,000 Speaker 1: is going to be higher and you're not going to 502 00:27:35,119 --> 00:27:37,159 Speaker 1: perform as well. So you just have to let it 503 00:27:37,200 --> 00:27:40,800 Speaker 1: go and go Okay, if I'm normally running a ten 504 00:27:40,840 --> 00:27:43,399 Speaker 1: minute mile. Let's know, let's say say you're fast. I 505 00:27:43,480 --> 00:27:45,639 Speaker 1: say you're running in a eight minute mile well on 506 00:27:45,680 --> 00:27:47,080 Speaker 1: a hot day, and you still want to get that 507 00:27:47,119 --> 00:27:49,199 Speaker 1: workout in, and you're going out earlier in the morning, 508 00:27:49,800 --> 00:27:52,000 Speaker 1: but it's still kind of hot. You go, okay, I'm 509 00:27:52,040 --> 00:27:54,439 Speaker 1: just gonna run. I'm not even gonna look at my pace. 510 00:27:54,880 --> 00:27:59,680 Speaker 1: So let the metrics go forget your normal metrics, even steps, 511 00:27:59,760 --> 00:28:02,960 Speaker 1: all those things like I talked about in modifying your routine, 512 00:28:03,240 --> 00:28:09,919 Speaker 1: less intense, shorter duration. Don't worry about the numbers. The 513 00:28:09,960 --> 00:28:13,159 Speaker 1: only number that counts is that you did something that 514 00:28:13,240 --> 00:28:15,720 Speaker 1: you were active. All right. Now, let's get into some 515 00:28:15,800 --> 00:28:19,360 Speaker 1: fun stuff. So number seven, if you are someone who 516 00:28:19,440 --> 00:28:22,320 Speaker 1: is bringing a water bottle, if it's a walk or run, 517 00:28:22,560 --> 00:28:25,560 Speaker 1: or a bike ride, or you're playing tennis or golfing 518 00:28:25,600 --> 00:28:28,399 Speaker 1: for a really long time, freeze it the night before. 519 00:28:29,440 --> 00:28:32,159 Speaker 1: Freeze it the night before. So when I first started 520 00:28:32,200 --> 00:28:34,159 Speaker 1: doing Iron Man races, this is how long ago it 521 00:28:34,320 --> 00:28:36,280 Speaker 1: was we had to you have to leave your bike. 522 00:28:36,359 --> 00:28:38,600 Speaker 1: You still do the night before at most races, the 523 00:28:38,600 --> 00:28:41,200 Speaker 1: big races, right, and you leave it overnight. Now, back 524 00:28:41,200 --> 00:28:43,200 Speaker 1: when I was doing them like Iron Man, Germany and 525 00:28:43,280 --> 00:28:45,600 Speaker 1: races like that. You had to leave everything, so, in 526 00:28:45,600 --> 00:28:47,280 Speaker 1: other words, you couldn't get to your bike or your 527 00:28:47,320 --> 00:28:50,040 Speaker 1: bags in the morning, so all your stuff, all your gels, 528 00:28:50,120 --> 00:28:52,840 Speaker 1: your fluids, everything had to be there twenty four hours 529 00:28:52,840 --> 00:28:55,080 Speaker 1: prior and you had to leave it, which is insane 530 00:28:55,120 --> 00:28:59,080 Speaker 1: for people who are just racing today, because your water bottles, 531 00:28:59,120 --> 00:29:01,640 Speaker 1: your goose, your power gaels, they baked in the sun 532 00:29:03,160 --> 00:29:06,320 Speaker 1: and come race time they could be disgusting. Now they 533 00:29:06,320 --> 00:29:08,480 Speaker 1: have since changed the rules, but because we had to 534 00:29:08,480 --> 00:29:12,360 Speaker 1: deal with that, we have little tips and tricks. And 535 00:29:12,400 --> 00:29:14,960 Speaker 1: I used to use Insure as my main source of 536 00:29:15,000 --> 00:29:18,720 Speaker 1: fuel back then, and with the sports strings as well, 537 00:29:18,920 --> 00:29:21,720 Speaker 1: freeze it rock solid so by the time we got 538 00:29:21,760 --> 00:29:23,240 Speaker 1: on the bike or by the time you got to 539 00:29:23,280 --> 00:29:26,640 Speaker 1: your gaels during the run, they had thought out just enough. 540 00:29:26,960 --> 00:29:29,400 Speaker 1: So you can do this too with your walks. If 541 00:29:29,440 --> 00:29:31,680 Speaker 1: you're going out, if you know it's gonna be hot, 542 00:29:31,880 --> 00:29:33,640 Speaker 1: you've got a long walk with a friend, you've got 543 00:29:33,720 --> 00:29:35,800 Speaker 1: a long tennis match or golf game. As I said, 544 00:29:36,160 --> 00:29:37,840 Speaker 1: freeze that water bottle, take it out a couple of 545 00:29:37,880 --> 00:29:40,360 Speaker 1: hours before, try to time it so that it's thawing 546 00:29:40,400 --> 00:29:44,000 Speaker 1: out when you start and it serves two purposes. Not 547 00:29:44,040 --> 00:29:46,120 Speaker 1: only is it gonna be nice and cold when you 548 00:29:46,160 --> 00:29:48,840 Speaker 1: need it, but when you hold it. If you're a 549 00:29:48,880 --> 00:29:53,840 Speaker 1: walker or a runner, that cold bottle in your hand 550 00:29:54,000 --> 00:29:57,720 Speaker 1: is going to help cool your core temperature. And I 551 00:29:57,760 --> 00:30:00,720 Speaker 1: switched it back and forth, palm to palm, So just 552 00:30:00,800 --> 00:30:03,719 Speaker 1: holding it is going to help keep you cool. So 553 00:30:03,840 --> 00:30:05,840 Speaker 1: just a little tip, and a lot of the top 554 00:30:06,200 --> 00:30:09,440 Speaker 1: endurance athletes will do things like this. And again it 555 00:30:09,560 --> 00:30:14,440 Speaker 1: seems so insignificant. Perhaps it is not makes a big 556 00:30:14,480 --> 00:30:17,800 Speaker 1: difference mentally and physically. You're super hot, you go, oh, 557 00:30:18,440 --> 00:30:21,920 Speaker 1: just holding onto it just feels great. All right. Now 558 00:30:21,960 --> 00:30:25,520 Speaker 1: here's the one, the controversial tip that I told you, 559 00:30:25,920 --> 00:30:30,120 Speaker 1: well known writer, fitness writer, well known publication years ago. 560 00:30:30,360 --> 00:30:33,800 Speaker 1: So don't dump water on your head. Don't dump water 561 00:30:33,800 --> 00:30:36,800 Speaker 1: in your head because it actually makes you hotter, because 562 00:30:36,840 --> 00:30:39,760 Speaker 1: it prevents cooling. It prevents the evaporation. Now, this is 563 00:30:39,760 --> 00:30:42,120 Speaker 1: the problem. There's always a tiny bit of truth in that. Yes, 564 00:30:42,480 --> 00:30:44,600 Speaker 1: if the water doesn't evaporate from your body, that's how 565 00:30:44,600 --> 00:30:47,720 Speaker 1: you get cool. Is your sweat evaporating? I say, every 566 00:30:47,800 --> 00:30:49,400 Speaker 1: drop of sweat that hits the ground is a drop 567 00:30:49,440 --> 00:30:52,120 Speaker 1: of sweatwisted but that doesn't mean you can't pour water 568 00:30:52,160 --> 00:30:55,720 Speaker 1: in your head, that doesn't mean you can't cool yourself down. Again, 569 00:30:56,040 --> 00:30:58,800 Speaker 1: I will constantly go back to the extremes and the 570 00:30:58,840 --> 00:31:01,720 Speaker 1: people who need to make a living doing this. What 571 00:31:01,800 --> 00:31:05,680 Speaker 1: do you see during these endurance events, people dumping water 572 00:31:05,800 --> 00:31:08,440 Speaker 1: on their head, constantly, their entire body, their shoes. I 573 00:31:08,480 --> 00:31:10,959 Speaker 1: had to train myself over the years. I hated running 574 00:31:11,280 --> 00:31:13,360 Speaker 1: in wet sneakers, and I got to the point when 575 00:31:13,400 --> 00:31:17,480 Speaker 1: I started doing these super you know, hot endurance events. 576 00:31:18,800 --> 00:31:20,440 Speaker 1: There was one race when I bent over to dump 577 00:31:20,520 --> 00:31:23,520 Speaker 1: water in my head and a well meaning volunteer dumped 578 00:31:23,520 --> 00:31:27,040 Speaker 1: an entire bucket of water over my entire body. Sneakers 579 00:31:27,040 --> 00:31:28,600 Speaker 1: were soaking wet for the rest of the race, and 580 00:31:28,600 --> 00:31:30,040 Speaker 1: I was bummed, But I said, you know what, I 581 00:31:30,080 --> 00:31:33,200 Speaker 1: kind of learned how to do this. So dumping water 582 00:31:33,280 --> 00:31:37,880 Speaker 1: on your head, cooling your body temperature physiologically, psychologically feels good. 583 00:31:38,280 --> 00:31:42,560 Speaker 1: I'm in favor of it. Unlike that writer. Okay, and 584 00:31:42,600 --> 00:31:45,680 Speaker 1: then number nine it goes to the water bottle. But 585 00:31:45,680 --> 00:31:49,360 Speaker 1: if you're not a water bottle person and you are 586 00:31:49,440 --> 00:31:52,240 Speaker 1: doing an event or somewhere where there's ice, now again, 587 00:31:52,280 --> 00:31:54,840 Speaker 1: you may just run into a gas station and they 588 00:31:54,880 --> 00:31:58,080 Speaker 1: may have ice. But if it's super hot, and again, 589 00:31:58,080 --> 00:32:01,800 Speaker 1: maybe you're doing an event or you're playing tennis holding ice. 590 00:32:01,880 --> 00:32:04,600 Speaker 1: If you're not doing the frozen bottle, you can use ice. 591 00:32:04,840 --> 00:32:07,720 Speaker 1: So if ice is available, holding it in your hands, 592 00:32:07,760 --> 00:32:11,240 Speaker 1: even for like a minute or so, can just make 593 00:32:11,280 --> 00:32:15,720 Speaker 1: a world of difference. Feels good, cools you down, switch 594 00:32:15,760 --> 00:32:17,360 Speaker 1: it back and forth, put it on the back of 595 00:32:17,400 --> 00:32:20,320 Speaker 1: your neck, all right, And I'm gonna hold off on 596 00:32:20,360 --> 00:32:22,360 Speaker 1: a story that's tied into this to to bring it 597 00:32:22,400 --> 00:32:25,360 Speaker 1: all home. Story I have with ice and a hat, 598 00:32:25,640 --> 00:32:27,280 Speaker 1: and it's a little tip two goes into that one, 599 00:32:27,320 --> 00:32:29,800 Speaker 1: but I'm gonna hold off on that one. And then finally, 600 00:32:29,840 --> 00:32:32,280 Speaker 1: the power of the mind. The power of the mind 601 00:32:32,400 --> 00:32:36,520 Speaker 1: think cold thoughts. I had to include this. You know, 602 00:32:36,560 --> 00:32:38,440 Speaker 1: when my kids are playing hockey and I'm in a 603 00:32:38,520 --> 00:32:43,400 Speaker 1: cold ice rink, I am like remembering this feeling of 604 00:32:43,400 --> 00:32:45,560 Speaker 1: what it's like to be cold in that cold ice rink. 605 00:32:45,760 --> 00:32:48,520 Speaker 1: And then when I'm doing a hot race, hot event, 606 00:32:48,600 --> 00:32:52,800 Speaker 1: or I'm out just training running outside, I put myself 607 00:32:52,840 --> 00:32:58,040 Speaker 1: back in that position, back in the hockey rink. The 608 00:32:58,120 --> 00:33:01,440 Speaker 1: power of the mind. Again, this is so much of 609 00:33:01,440 --> 00:33:04,200 Speaker 1: what I do. And what I have studied sports psychology, 610 00:33:05,240 --> 00:33:09,880 Speaker 1: So what the mind perceives the body believes. So when 611 00:33:09,920 --> 00:33:13,640 Speaker 1: you are in that hot environment and you are trying 612 00:33:13,680 --> 00:33:18,600 Speaker 1: to do everything possible physically to get yourself cool, do 613 00:33:18,680 --> 00:33:23,880 Speaker 1: it mentally as well. Picture yourself in a freezing cold place. 614 00:33:25,760 --> 00:33:32,480 Speaker 1: That mental tip. Those mental tools can go really really far, 615 00:33:33,080 --> 00:33:36,080 Speaker 1: all right, and vice versa. If you're in a really 616 00:33:36,080 --> 00:33:37,920 Speaker 1: cold place. When I'm in the hockey rink and I 617 00:33:37,960 --> 00:33:41,640 Speaker 1: want to feel warmer, I'll do the opposite. Suddenly I'm 618 00:33:41,680 --> 00:33:45,960 Speaker 1: back racing in Hawaii or South Korea. All right. Alright, 619 00:33:46,080 --> 00:33:50,520 Speaker 1: final little tip, so goes to the ice. Little story, 620 00:33:50,560 --> 00:33:52,840 Speaker 1: bring it all home, Run to the Sun. One of 621 00:33:52,840 --> 00:33:55,280 Speaker 1: the greatest races I ever did. I don't think it 622 00:33:55,320 --> 00:33:59,200 Speaker 1: exists anymore. It was put on by the Hawaii Ultra 623 00:33:59,440 --> 00:34:03,400 Speaker 1: Running team. One of the greatest acronyms for a team hurt. 624 00:34:03,880 --> 00:34:07,560 Speaker 1: They had great T shirts. So I was visiting Hawaii 625 00:34:07,600 --> 00:34:10,960 Speaker 1: with my wife before we had kids, and it was, 626 00:34:11,120 --> 00:34:14,200 Speaker 1: as I've said before, I tried to instill do you know, 627 00:34:14,680 --> 00:34:17,000 Speaker 1: my passion is my vocation. So we were taking a trip. 628 00:34:17,040 --> 00:34:18,879 Speaker 1: But while we were there, yes, I was also going 629 00:34:18,920 --> 00:34:22,200 Speaker 1: to run this incredible race. And by the way, I 630 00:34:22,239 --> 00:34:23,920 Speaker 1: had done so many races up to that point that 631 00:34:24,120 --> 00:34:26,080 Speaker 1: my wife didn't even get up for this. She's like, 632 00:34:26,280 --> 00:34:28,520 Speaker 1: and we started super early. I think I had to 633 00:34:28,520 --> 00:34:30,920 Speaker 1: get there at four am or something. Not that my 634 00:34:30,920 --> 00:34:33,400 Speaker 1: wife didn't care. She just you know, it was vacation 635 00:34:33,480 --> 00:34:35,600 Speaker 1: for her, so she was gonna stay in bed. I 636 00:34:35,600 --> 00:34:37,360 Speaker 1: was gonna do this ultra and then we'd meet for 637 00:34:37,400 --> 00:34:41,439 Speaker 1: brunch after. So it was thirty six mile run from 638 00:34:41,560 --> 00:34:44,239 Speaker 1: sea level to the ten thousand foot summit of Mount 639 00:34:44,320 --> 00:34:48,320 Speaker 1: holy Akola on MAUI amazing, ran through the clouds, just incredible, 640 00:34:48,360 --> 00:34:51,520 Speaker 1: but it was hot, and we actually ran through a 641 00:34:51,560 --> 00:34:54,920 Speaker 1: bunch of different conditions like cold, hot, you know. Very 642 00:34:55,000 --> 00:34:59,359 Speaker 1: unique race. But at the time, I was sponsored by 643 00:34:59,400 --> 00:35:01,400 Speaker 1: power Bar. I was on the power Bar Team Elite, 644 00:35:01,560 --> 00:35:03,160 Speaker 1: and I would run with a hat because I was 645 00:35:03,200 --> 00:35:05,560 Speaker 1: always hot. And what I would do is I would 646 00:35:05,640 --> 00:35:07,959 Speaker 1: put ice into the hat. It was a performance hat, 647 00:35:08,200 --> 00:35:10,279 Speaker 1: and then I would put the hat back on my head. 648 00:35:10,280 --> 00:35:12,799 Speaker 1: The ice would sit on my head and cool me down. 649 00:35:12,960 --> 00:35:15,919 Speaker 1: So yet another tip, right, if you are doing these 650 00:35:15,920 --> 00:35:18,480 Speaker 1: extreme type of things or you just really need to 651 00:35:18,520 --> 00:35:21,520 Speaker 1: cool yourself down ice in that performance had I told 652 00:35:21,520 --> 00:35:24,200 Speaker 1: you about on your head for a little while. That 653 00:35:24,239 --> 00:35:27,880 Speaker 1: will work wonders at cooling you down. So this was 654 00:35:27,920 --> 00:35:30,719 Speaker 1: the first race I had run as a power Bar 655 00:35:30,800 --> 00:35:34,560 Speaker 1: Team Elite athlete, but with a visor. So long story short, 656 00:35:34,640 --> 00:35:38,680 Speaker 1: I'm at about mile twenty six seven. I'm getting up 657 00:35:38,719 --> 00:35:42,080 Speaker 1: into altitude. I've never done altitude before. I am not 658 00:35:42,160 --> 00:35:45,200 Speaker 1: doing well. Actually I was doing really well, and then 659 00:35:45,280 --> 00:35:48,800 Speaker 1: the altitude really started to kick in. And uh, it 660 00:35:48,920 --> 00:35:50,880 Speaker 1: was my first time and it didn't matter. I'm not 661 00:35:50,920 --> 00:35:53,640 Speaker 1: good at altitude. I found at this race. So as 662 00:35:53,640 --> 00:35:56,239 Speaker 1: I'm slowing down, I'm running to this aid station. I'm 663 00:35:56,320 --> 00:35:59,759 Speaker 1: starting to lose my mind. And there was a young 664 00:36:00,000 --> 00:36:01,879 Speaker 1: in and woman and manning the aid station. They said, 665 00:36:01,880 --> 00:36:03,399 Speaker 1: what do you need? And I said, I just need 666 00:36:03,480 --> 00:36:05,640 Speaker 1: some ice, and they're like sure. They gave me a 667 00:36:05,640 --> 00:36:08,000 Speaker 1: cup of ice. I take off my visor, I dump 668 00:36:08,080 --> 00:36:09,919 Speaker 1: the ice right through it. I put the visor back 669 00:36:09,960 --> 00:36:12,080 Speaker 1: on my head and I go off running. I hear 670 00:36:12,120 --> 00:36:15,040 Speaker 1: them laugh, and I hear them radio ahead and say, yeah, 671 00:36:15,120 --> 00:36:17,520 Speaker 1: you better look out for a number four eight one. 672 00:36:17,920 --> 00:36:20,160 Speaker 1: He's uh, he's kind of losing his mind. I was 673 00:36:20,239 --> 00:36:22,040 Speaker 1: just so used to doing it with a hat. I 674 00:36:22,120 --> 00:36:24,799 Speaker 1: wasn't used to the visor, but it made a huge 675 00:36:24,800 --> 00:36:28,839 Speaker 1: difference when I was wearing a hat. So there you go. 676 00:36:29,080 --> 00:36:31,759 Speaker 1: Ten tips. I love it. I love getting out in 677 00:36:31,800 --> 00:36:35,080 Speaker 1: the heat. I love exercising in the summer. You can too. 678 00:36:35,239 --> 00:36:37,439 Speaker 1: And I just as I started the show by saying, 679 00:36:37,440 --> 00:36:40,320 Speaker 1: it always has to be about being smart and about 680 00:36:40,360 --> 00:36:42,920 Speaker 1: being safe. But if you're going to be outside and 681 00:36:43,000 --> 00:36:46,839 Speaker 1: you do all of these things, you will you will 682 00:36:47,120 --> 00:36:49,640 Speaker 1: be as good as you could be. You know, be smart, 683 00:36:49,880 --> 00:36:52,480 Speaker 1: as I said in the number one tip. When you 684 00:36:52,520 --> 00:36:55,799 Speaker 1: can and it's really really bad outside, stay indoors. Good 685 00:36:55,800 --> 00:36:59,279 Speaker 1: advice regardless, and then just modify. Do all these little 686 00:36:59,280 --> 00:37:02,759 Speaker 1: tips to keep you hydrated, to keep you cooler, and 687 00:37:02,800 --> 00:37:05,120 Speaker 1: to keep you safe and to keep you healthy because 688 00:37:05,160 --> 00:37:07,879 Speaker 1: we want to move every day, we want to mix 689 00:37:07,920 --> 00:37:10,600 Speaker 1: it up, and we want to have fun. So there 690 00:37:10,600 --> 00:37:14,279 Speaker 1: you have it. Ten tips for exercising in the heat. 691 00:37:14,320 --> 00:37:16,920 Speaker 1: Hope you enjoyed it. I hope you enjoyed laughing at 692 00:37:16,960 --> 00:37:20,960 Speaker 1: my expense with the visor and the ice. Just great experiences. 693 00:37:21,160 --> 00:37:24,239 Speaker 1: You you will learn from all of my mistakes and 694 00:37:24,360 --> 00:37:26,719 Speaker 1: missteps and just and I loved all of them. By 695 00:37:26,719 --> 00:37:30,640 Speaker 1: the way, thank you so much for listening. Please rate 696 00:37:30,719 --> 00:37:32,960 Speaker 1: the show. It takes like a second. Just rate it. 697 00:37:33,360 --> 00:37:35,759 Speaker 1: Just rate the show. Please subscribe as well, and tell 698 00:37:35,800 --> 00:37:38,680 Speaker 1: your friends, Tell your friends listen. I'm gonna give you 699 00:37:38,719 --> 00:37:42,120 Speaker 1: the latest, greatest research, the latest guests, the best stuff. 700 00:37:42,200 --> 00:37:45,160 Speaker 1: And yes, a lot of times I know people say, oh, 701 00:37:45,200 --> 00:37:49,040 Speaker 1: that's so basic and simple. That's what works people. But 702 00:37:49,160 --> 00:37:51,319 Speaker 1: here's the opposite side of that. You have so many 703 00:37:51,320 --> 00:37:54,920 Speaker 1: people trying to sell you, so many complex gadgets and 704 00:37:55,000 --> 00:37:59,680 Speaker 1: gizmos and routines and expensive diets and things like that. 705 00:38:00,960 --> 00:38:04,520 Speaker 1: Not me. I'm just gonna give you the solid advice, 706 00:38:04,600 --> 00:38:06,759 Speaker 1: the stuff that's worked for me, the stuff that worked 707 00:38:06,760 --> 00:38:09,440 Speaker 1: for my clients, the stuff that I studied and continue 708 00:38:09,440 --> 00:38:14,120 Speaker 1: to study. And if you do this, I promise you 709 00:38:14,160 --> 00:38:16,120 Speaker 1: will change your life for the better. Not a question, 710 00:38:16,600 --> 00:38:19,720 Speaker 1: a guarantee you take the advice given in this show. 711 00:38:20,120 --> 00:38:22,239 Speaker 1: I guarantee it, but you gotta give it time and 712 00:38:22,280 --> 00:38:24,600 Speaker 1: you gotta believe it, and then you'll see the results. 713 00:38:25,320 --> 00:38:28,000 Speaker 1: Thank you for listening. You can reach out to me, 714 00:38:28,080 --> 00:38:30,399 Speaker 1: by the way, Tom h Fit is my Twitter as 715 00:38:30,400 --> 00:38:34,319 Speaker 1: well as my Instagram. I love comments, questions, I love 716 00:38:34,400 --> 00:38:36,600 Speaker 1: it all, and I put it all into shows, every 717 00:38:36,600 --> 00:38:40,480 Speaker 1: single question, every topic that has been suggested to me 718 00:38:40,640 --> 00:38:42,360 Speaker 1: is making it into a show, so thank you for 719 00:38:42,400 --> 00:38:45,879 Speaker 1: that reach out. If you want to Fitness disrupted dot com. 720 00:38:45,920 --> 00:38:48,120 Speaker 1: You can see more about the show and me there 721 00:38:48,160 --> 00:38:50,240 Speaker 1: as well, and reach out to me through that site 722 00:38:50,719 --> 00:38:54,960 Speaker 1: as well. Thank you for listening. Be smart, be safe, 723 00:38:55,719 --> 00:39:00,279 Speaker 1: and remember there are three things we all have ultimate 724 00:39:00,360 --> 00:39:04,279 Speaker 1: control over how much we move, what we put into 725 00:39:04,320 --> 00:39:07,640 Speaker 1: our mouths, and our attitude. And I say it every 726 00:39:07,680 --> 00:39:13,000 Speaker 1: show because that is awesome. I'm Tom Holland. This is 727 00:39:13,040 --> 00:39:20,440 Speaker 1: Fitness Disrupted. Believe in yourself. Fitness Disrupted is a production 728 00:39:20,480 --> 00:39:24,040 Speaker 1: of I Heart Radio. For more podcasts from my Heart Radio, 729 00:39:24,440 --> 00:39:27,880 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 730 00:39:27,920 --> 00:39:29,480 Speaker 1: you listen to your favorite shows.