1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,880 --> 00:00:14,200 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Let's 3 00:00:14,560 --> 00:00:20,360 Speaker 1: talk about injuries. Not my favorite topic, but something that 4 00:00:20,520 --> 00:00:23,279 Speaker 1: is a huge part of what I do and have 5 00:00:23,520 --> 00:00:29,400 Speaker 1: done for years, is a help people avoid becoming injured 6 00:00:29,520 --> 00:00:35,040 Speaker 1: and be helping them come back when they have become injured. 7 00:00:35,479 --> 00:00:39,040 Speaker 1: So what we're gonna talk about real simple four phases. 8 00:00:39,560 --> 00:00:43,120 Speaker 1: What are injuries, why do they happen, what do you 9 00:00:43,200 --> 00:00:46,040 Speaker 1: do when they happen, how do you work around them? 10 00:00:46,080 --> 00:00:49,320 Speaker 1: And how do you avoid them in the future for 11 00:00:50,000 --> 00:00:54,200 Speaker 1: simple topics when it comes to injuries, and this is 12 00:00:54,280 --> 00:00:57,680 Speaker 1: why when I talk about myself and the races I 13 00:00:57,760 --> 00:01:00,560 Speaker 1: have done, part of the reason for talking about that 14 00:01:00,640 --> 00:01:03,280 Speaker 1: is to tell you that I have pushed the limits 15 00:01:03,320 --> 00:01:06,040 Speaker 1: that I am yes an experiment of one on top 16 00:01:06,160 --> 00:01:09,240 Speaker 1: of having worked with thousands of people over the years, 17 00:01:09,400 --> 00:01:12,360 Speaker 1: because that was always important to me. I always wanted 18 00:01:12,400 --> 00:01:14,720 Speaker 1: to be able to walk the walk and talk to 19 00:01:14,760 --> 00:01:18,919 Speaker 1: talk and having done the Iron Man's in the marathons 20 00:01:18,959 --> 00:01:21,800 Speaker 1: and the ultra marathons and adventure races, I've learned a 21 00:01:21,840 --> 00:01:25,600 Speaker 1: lot about injuries and my goal was to avoid them 22 00:01:25,600 --> 00:01:30,920 Speaker 1: at all costs and that was top and still is 23 00:01:30,959 --> 00:01:33,760 Speaker 1: to this day of what I am most proud of. 24 00:01:34,440 --> 00:01:37,280 Speaker 1: And we'll talk about accidents and things that happen, and yes, 25 00:01:38,080 --> 00:01:43,760 Speaker 1: even with me, remarkably so very infrequently, but these are controllable. 26 00:01:44,040 --> 00:01:46,520 Speaker 1: And that is one of the biggest things I will 27 00:01:46,560 --> 00:01:50,480 Speaker 1: talk about, is being honest about the ideology of your injuries. 28 00:01:50,960 --> 00:01:55,320 Speaker 1: That's this whole show, in my opinion. But I talked 29 00:01:55,360 --> 00:01:59,000 Speaker 1: about that because I've used the example before after I 30 00:01:59,040 --> 00:02:03,320 Speaker 1: finished I think it was iron Man Triathlon and made 31 00:02:03,360 --> 00:02:06,280 Speaker 1: some mention about it on social media somewhere, and you 32 00:02:06,360 --> 00:02:09,239 Speaker 1: know how injury free and a friend said he would 33 00:02:09,280 --> 00:02:11,760 Speaker 1: knock wood for me. It's it's not about knocking wood. 34 00:02:12,120 --> 00:02:15,399 Speaker 1: Knocking wood doesn't fix and balances. Knocking wood doesn't keep 35 00:02:15,400 --> 00:02:18,560 Speaker 1: your ego in check. Knocking wood is not what keeps 36 00:02:18,600 --> 00:02:23,160 Speaker 1: you from getting injured, especially when it comes to chronic injuries. 37 00:02:23,320 --> 00:02:26,040 Speaker 1: And we'll talk about the difference the two major types 38 00:02:26,080 --> 00:02:29,799 Speaker 1: of injuries that we deal with. But it comes down 39 00:02:29,840 --> 00:02:32,600 Speaker 1: to being honest, and it comes down to what your 40 00:02:32,600 --> 00:02:36,800 Speaker 1: goals are. So much of injuries, especially guys, and and 41 00:02:36,840 --> 00:02:39,800 Speaker 1: that you know women as well, it comes down to 42 00:02:39,840 --> 00:02:43,919 Speaker 1: ego and picking your battles and knowing that the cliche 43 00:02:44,040 --> 00:02:48,639 Speaker 1: is true, it's a marathon, not a sprint. So my job, 44 00:02:48,880 --> 00:02:52,080 Speaker 1: as I've said so many times as a fitness professional, 45 00:02:52,200 --> 00:02:54,760 Speaker 1: is to get you the greatest results in the shortest 46 00:02:54,760 --> 00:03:00,440 Speaker 1: amount of time with what the least likelihood of injury. 47 00:03:02,200 --> 00:03:06,359 Speaker 1: The least likelihood of injury. And there are far too 48 00:03:06,400 --> 00:03:09,960 Speaker 1: many people who are working in this profession who don't 49 00:03:10,000 --> 00:03:14,040 Speaker 1: have the education nor the ability to do that. They 50 00:03:14,040 --> 00:03:16,800 Speaker 1: pushed too hard, too soon, and people get hurt and 51 00:03:16,800 --> 00:03:20,600 Speaker 1: that's not okay. Alright, So we're gonna talk about injuries, 52 00:03:21,320 --> 00:03:25,960 Speaker 1: what they are, why they happened, what to do when 53 00:03:26,000 --> 00:03:28,079 Speaker 1: it's inevitable. It's not a matter of if, but when 54 00:03:28,160 --> 00:03:33,080 Speaker 1: for most people, and that's okay, and then how to 55 00:03:33,240 --> 00:03:36,480 Speaker 1: avoid them in the future. All right, quick break, and 56 00:03:36,520 --> 00:03:38,320 Speaker 1: then when we come back, we're getting right into it 57 00:03:38,320 --> 00:03:40,840 Speaker 1: talking about injuries. This is fitness disrupted. We will be 58 00:03:40,920 --> 00:03:53,520 Speaker 1: right back, all right. So talking about injuries, and I've 59 00:03:53,560 --> 00:03:57,240 Speaker 1: always thought, like, what is the definition Someone said to you, 60 00:03:57,560 --> 00:04:00,320 Speaker 1: what is the definition of an injury? Is it pain? 61 00:04:01,280 --> 00:04:03,840 Speaker 1: That's part of it. But I pulled out some of 62 00:04:03,880 --> 00:04:08,480 Speaker 1: my old textbooks Biomechanics of Sport and exercise. That's an 63 00:04:08,480 --> 00:04:10,720 Speaker 1: old one goes way back to one of my certifications 64 00:04:10,760 --> 00:04:12,800 Speaker 1: sitting right here on my desk right now. So I 65 00:04:12,840 --> 00:04:15,040 Speaker 1: was just flipping through to see what these old textbooks 66 00:04:15,360 --> 00:04:18,479 Speaker 1: had as their definition, and one talked about, you know, 67 00:04:18,520 --> 00:04:22,919 Speaker 1: what is the biomechanical basis of injury? And you know, 68 00:04:22,960 --> 00:04:25,440 Speaker 1: there's a lot of scientific mumbo jumbo that I could 69 00:04:25,440 --> 00:04:27,880 Speaker 1: get into. Here's what I distill it down to. An 70 00:04:27,880 --> 00:04:30,560 Speaker 1: injury is something that prevents you from doing an activity 71 00:04:30,560 --> 00:04:32,760 Speaker 1: that you want to do. That's it in a nutshell 72 00:04:32,800 --> 00:04:35,159 Speaker 1: for me. So someone who says, you know, I used 73 00:04:35,160 --> 00:04:36,479 Speaker 1: to love to golf, but now I can't go off 74 00:04:36,520 --> 00:04:38,640 Speaker 1: because it hurts my back. I used to love to run, 75 00:04:38,680 --> 00:04:40,840 Speaker 1: but I can't run because I have bad knees or 76 00:04:40,880 --> 00:04:43,880 Speaker 1: a bad back. And my question always is what what 77 00:04:43,960 --> 00:04:46,240 Speaker 1: does that mean? What does bad knees mean? And we'll 78 00:04:46,279 --> 00:04:50,640 Speaker 1: talk about that as well, all right. Injuries generally fall 79 00:04:50,640 --> 00:04:54,599 Speaker 1: into two categories when we're in this realm of discussion, 80 00:04:54,920 --> 00:04:59,159 Speaker 1: and it's acute and chronic. Acute and chronic. So basically, 81 00:04:59,240 --> 00:05:04,440 Speaker 1: chronic is where editive happens over time. Runners swimmers really 82 00:05:04,520 --> 00:05:09,440 Speaker 1: common runners, so common overuse injuries repetitive motion. How many 83 00:05:09,440 --> 00:05:12,960 Speaker 1: shows have I talked about why it's so important to 84 00:05:13,080 --> 00:05:18,160 Speaker 1: put variation into our programs, and I've said many times 85 00:05:18,720 --> 00:05:23,599 Speaker 1: runners will eventually become triathletes if they only run, because 86 00:05:23,600 --> 00:05:27,000 Speaker 1: you will be forced to cross train when you become injured. 87 00:05:27,640 --> 00:05:29,920 Speaker 1: So it does not matter how healthy that one mode 88 00:05:29,960 --> 00:05:34,359 Speaker 1: of exercises, if you do it exclusively, you will most 89 00:05:34,400 --> 00:05:38,279 Speaker 1: likely run into issues. Not everyone, but most people. Okay, 90 00:05:39,360 --> 00:05:43,120 Speaker 1: So there is acute injuries and chronic chronic I was 91 00:05:43,160 --> 00:05:47,559 Speaker 1: just talking about acute injuries. You're doing a clean and jerk, 92 00:05:48,200 --> 00:05:51,880 Speaker 1: you are sprinting, and acute injury. Boom, you know it 93 00:05:51,960 --> 00:05:55,839 Speaker 1: just happened. You know it just happened. And so again, 94 00:05:55,880 --> 00:05:59,839 Speaker 1: to kind of distill it down, you can control the 95 00:06:00,120 --> 00:06:05,960 Speaker 1: likelihood of injury by controlling the intensity and the frequency. 96 00:06:06,520 --> 00:06:10,400 Speaker 1: So acute injuries pushing too hard, too soon for many people, 97 00:06:10,800 --> 00:06:18,440 Speaker 1: too much weight, acute oftentimes controllable, not always, but oftentimes, 98 00:06:18,520 --> 00:06:22,080 Speaker 1: and without getting too deep into it, there's that huge 99 00:06:22,120 --> 00:06:27,320 Speaker 1: push to these crazy workout routines that are too much 100 00:06:27,320 --> 00:06:29,560 Speaker 1: for most people out of the gate, and that's where 101 00:06:29,600 --> 00:06:31,880 Speaker 1: you get the acute injury along with the chronic. By 102 00:06:31,880 --> 00:06:34,600 Speaker 1: the way, and let's jump right into it, because that's 103 00:06:34,640 --> 00:06:38,560 Speaker 1: part of it is you do these crazy workouts. And 104 00:06:38,600 --> 00:06:42,600 Speaker 1: I talked about this with Mike Boyle lower back perfect example. 105 00:06:43,160 --> 00:06:46,159 Speaker 1: I used the paper clip analogy. He used the credit card. 106 00:06:46,960 --> 00:06:49,359 Speaker 1: You bend it, bend it, bend it. How many times 107 00:06:49,360 --> 00:06:51,719 Speaker 1: do you have to bend a credit card or a 108 00:06:51,760 --> 00:06:55,119 Speaker 1: paper clip before it fails. So, when you do certain 109 00:06:55,160 --> 00:06:59,279 Speaker 1: exercises that are are too intense with improper form, quite 110 00:06:59,360 --> 00:07:05,440 Speaker 1: often you are wearing away at certain structures in your body. 111 00:07:06,120 --> 00:07:08,680 Speaker 1: And so it's not an acute injury that happens. But 112 00:07:08,800 --> 00:07:12,600 Speaker 1: after one month, two months, three months of doing that repetitive, 113 00:07:13,120 --> 00:07:19,400 Speaker 1: too intense, poor form activity exercise, suddenly it goes And 114 00:07:19,440 --> 00:07:20,720 Speaker 1: now it goes to what I was talking about right 115 00:07:20,760 --> 00:07:24,320 Speaker 1: at the beginning of the show. Do you associate that 116 00:07:24,400 --> 00:07:27,600 Speaker 1: injury with what you were doing so often? Now? No, 117 00:07:28,040 --> 00:07:30,720 Speaker 1: you bent down to pick up your toothbrush, your back 118 00:07:30,760 --> 00:07:33,520 Speaker 1: goes out, and you blame it on something else. Give 119 00:07:33,520 --> 00:07:36,360 Speaker 1: you a great example. Had a guy I worked with 120 00:07:36,400 --> 00:07:39,400 Speaker 1: many years ago. He wanted me to do kind of 121 00:07:39,400 --> 00:07:43,960 Speaker 1: a crazy medicine ball ab routine, lots of rotation, too fast, 122 00:07:44,440 --> 00:07:47,040 Speaker 1: just a dumb, dumb routine and I said, I didn't 123 00:07:47,040 --> 00:07:48,880 Speaker 1: want to do it. He kept doing it. He did 124 00:07:48,880 --> 00:07:50,200 Speaker 1: it in front of me, did it for a couple 125 00:07:50,240 --> 00:07:53,200 Speaker 1: of days. One day I came in to the gym. 126 00:07:53,240 --> 00:07:56,320 Speaker 1: He's standing there, didn't move. He said, what's wrong? He 127 00:07:56,320 --> 00:07:59,200 Speaker 1: goes to hurt my back? He said, Oh, how'd that happen? 128 00:07:59,560 --> 00:08:01,280 Speaker 1: He said, is running? And you know I have a 129 00:08:01,360 --> 00:08:05,160 Speaker 1: leg length discrepancy and and that's what caused my back issue. 130 00:08:05,200 --> 00:08:09,040 Speaker 1: I was like, Okay, did you just develop that leg 131 00:08:09,080 --> 00:08:12,640 Speaker 1: length discrepancy? Because he wasn't young, he had been running 132 00:08:12,640 --> 00:08:17,080 Speaker 1: for a long time. Uh, that wasn't in my opinion, 133 00:08:18,040 --> 00:08:20,800 Speaker 1: what did it? Could I be wrong? Of course I could. 134 00:08:21,560 --> 00:08:25,160 Speaker 1: And that is the problem with injuries. Although I don't 135 00:08:25,200 --> 00:08:27,800 Speaker 1: think I'm wrong in this case at all, But that's it. 136 00:08:28,040 --> 00:08:31,960 Speaker 1: So you've got to control the intensity and the frequency. 137 00:08:32,320 --> 00:08:34,920 Speaker 1: So an injury is something that prevents you from doing 138 00:08:34,960 --> 00:08:36,720 Speaker 1: what you want to do. I always want to be 139 00:08:36,760 --> 00:08:39,920 Speaker 1: able to run and swim and bike, play with my 140 00:08:40,000 --> 00:08:42,880 Speaker 1: kids and do all the recreational activities I want to do. 141 00:08:44,600 --> 00:08:47,560 Speaker 1: And to do one thing that's going to prevent that 142 00:08:47,640 --> 00:08:52,000 Speaker 1: from happening. Not happening, not happening. In my opinion, now 143 00:08:52,080 --> 00:08:55,880 Speaker 1: I'm not a professional athlete. Professional athletes. The more your 144 00:08:55,960 --> 00:09:00,120 Speaker 1: job is associated with exercise, sure, then you're on the 145 00:09:00,160 --> 00:09:04,080 Speaker 1: border with because it's your job. But even then you 146 00:09:04,080 --> 00:09:06,080 Speaker 1: still want to be smart because if you're injured, you 147 00:09:06,160 --> 00:09:09,560 Speaker 1: don't make money. So there's a very fine line. And 148 00:09:09,880 --> 00:09:12,439 Speaker 1: that's the problem is so many people I see today 149 00:09:12,640 --> 00:09:17,360 Speaker 1: doing risky moves and doing too much. They're not professional athletes. 150 00:09:19,160 --> 00:09:23,000 Speaker 1: You don't have to do that, And there is an 151 00:09:23,600 --> 00:09:28,200 Speaker 1: incredibly easy way to do cost benefit of certain exercises, 152 00:09:28,760 --> 00:09:33,040 Speaker 1: all right, greatest results, shortest amount of time, with least 153 00:09:33,120 --> 00:09:36,640 Speaker 1: likelihood of injury. All right, So again, let's just go 154 00:09:36,679 --> 00:09:39,480 Speaker 1: back to acute and chronic quickly chronic. Those are your 155 00:09:39,640 --> 00:09:44,240 Speaker 1: stress fact fractures, your planner fasciitis, your shin splints, your 156 00:09:44,280 --> 00:09:48,600 Speaker 1: tennis elbow, your runners knee, things that generally develop over 157 00:09:48,679 --> 00:09:54,360 Speaker 1: time by overuse. And also muscle and balances. Okay, and 158 00:09:54,559 --> 00:09:57,400 Speaker 1: those generally present like when you're performing an activity you 159 00:09:57,440 --> 00:09:59,480 Speaker 1: go out for a run in your hip hurts your 160 00:09:59,480 --> 00:10:02,440 Speaker 1: I t BA and is tighter. Your pure formists dull 161 00:10:02,520 --> 00:10:05,360 Speaker 1: ache at rest. Back to the pure formists, uh, and 162 00:10:05,400 --> 00:10:11,280 Speaker 1: I will talk about incredible experience with paiformists back when 163 00:10:11,320 --> 00:10:13,600 Speaker 1: I was really getting into the iron Man and running. 164 00:10:13,880 --> 00:10:16,400 Speaker 1: And then there can be swelling as well, and then 165 00:10:16,400 --> 00:10:20,160 Speaker 1: the acute injuries again muscle tears. Those are your rotator 166 00:10:20,200 --> 00:10:24,920 Speaker 1: cuff tears, your ligament ruptures, your hamstring strains, your calf strains, 167 00:10:25,200 --> 00:10:28,679 Speaker 1: and that's generally sharp pain, and you have an inability 168 00:10:28,720 --> 00:10:31,720 Speaker 1: to then move through your normal range of motion, and 169 00:10:31,800 --> 00:10:34,880 Speaker 1: you have weakness shoulders. Holy cow. For so many people, 170 00:10:35,400 --> 00:10:39,520 Speaker 1: most mobile joint most susceptible to injury. So you've got 171 00:10:39,520 --> 00:10:43,520 Speaker 1: to be careful. So back to the what. The injury is, 172 00:10:43,520 --> 00:10:45,320 Speaker 1: what keeps you from doing what you want to do. 173 00:10:46,200 --> 00:10:50,880 Speaker 1: The why is the hardest thing. And let me say this. 174 00:10:51,840 --> 00:10:54,800 Speaker 1: Let's take plant or fasciatus. That is pain in the 175 00:10:54,840 --> 00:10:57,040 Speaker 1: bottom of your foot. Your plane or fascia runs from 176 00:10:57,040 --> 00:10:59,199 Speaker 1: your heel all the way across the bottom of your foot. 177 00:10:59,600 --> 00:11:01,600 Speaker 1: Generally speaking, you get out of bed in the morning 178 00:11:01,679 --> 00:11:05,560 Speaker 1: and you step down and your feet kill. They've shortened 179 00:11:05,640 --> 00:11:09,560 Speaker 1: overnight pain and plan or fasciitis is something that if 180 00:11:09,600 --> 00:11:11,360 Speaker 1: you let it go too long, it takes a really 181 00:11:11,360 --> 00:11:13,920 Speaker 1: long time to get rid of. Here's the thing, what's 182 00:11:13,960 --> 00:11:20,120 Speaker 1: the ideology. There's a handful and like every injury for 183 00:11:20,160 --> 00:11:24,839 Speaker 1: the most part, if person tells you here's the one thing, Oh, absolutely, 184 00:11:24,840 --> 00:11:27,280 Speaker 1: it's your shoes. Your shoes are too padded or they're 185 00:11:27,280 --> 00:11:30,840 Speaker 1: not padded enough, or on and on and on. If 186 00:11:30,880 --> 00:11:33,760 Speaker 1: it were that simple, people, we wouldn't have these issues. 187 00:11:34,960 --> 00:11:38,520 Speaker 1: If there was one cause of almost all of these 188 00:11:38,520 --> 00:11:41,880 Speaker 1: issues that people run into, then we wouldn't have the 189 00:11:41,920 --> 00:11:43,920 Speaker 1: issues we have. We go, oh, we know exactly what 190 00:11:43,960 --> 00:11:46,920 Speaker 1: it is all the time. It's not that simple. But 191 00:11:48,240 --> 00:11:52,200 Speaker 1: being strong and having balanced body it is that simple. 192 00:11:52,880 --> 00:11:57,200 Speaker 1: So in other words, muscle weaknesses, muscle imbalances lead to 193 00:11:57,280 --> 00:12:00,320 Speaker 1: so many issues. Let me go to my pure formancy issue. 194 00:12:00,360 --> 00:12:03,280 Speaker 1: So back when I was really racing hard, doing a 195 00:12:03,320 --> 00:12:06,880 Speaker 1: bunch of iron Man's marathons a year, I started getting 196 00:12:06,880 --> 00:12:09,800 Speaker 1: this pain in mcglute and I had a doctor friend. 197 00:12:09,840 --> 00:12:12,200 Speaker 1: He said, you have sciatica. And it presented kind of 198 00:12:12,240 --> 00:12:14,080 Speaker 1: like that kind of ran down the back of my leg. 199 00:12:14,160 --> 00:12:15,760 Speaker 1: But you know, the more I looked into it, I go, 200 00:12:15,840 --> 00:12:17,920 Speaker 1: I don't, I don't think so. And you know, he 201 00:12:17,920 --> 00:12:22,679 Speaker 1: wasn't an orthopedic doctor, but I didn't think so. And 202 00:12:23,080 --> 00:12:26,640 Speaker 1: this is way back before I was even starting with UM. 203 00:12:26,679 --> 00:12:29,200 Speaker 1: The studies and and really training people and getting my 204 00:12:29,200 --> 00:12:30,640 Speaker 1: masters and all that kind of stuff. So I was 205 00:12:30,679 --> 00:12:35,000 Speaker 1: still trying to figure stuff out. And I spoke with 206 00:12:35,040 --> 00:12:37,280 Speaker 1: one of the smartest sports medicine doctors who has now 207 00:12:37,320 --> 00:12:39,199 Speaker 1: become a great friend of mine, who said, Tom, you 208 00:12:39,280 --> 00:12:42,600 Speaker 1: gotta try strengthening your glutes. You gotta try. So the 209 00:12:42,640 --> 00:12:48,480 Speaker 1: pureformist is uh muscle in the middle of your glute essentially, 210 00:12:49,120 --> 00:12:53,559 Speaker 1: and when it is working really hard because other muscles 211 00:12:53,559 --> 00:12:56,680 Speaker 1: are not, then you've got issues. Then it gets tight 212 00:12:58,000 --> 00:13:02,960 Speaker 1: and the issue with that again, so often are weak 213 00:13:03,040 --> 00:13:06,640 Speaker 1: muscles of the lower body, weak glutes, and your sciatic 214 00:13:06,720 --> 00:13:12,640 Speaker 1: nerve can run in front behind sometimes through long story short, 215 00:13:12,880 --> 00:13:17,000 Speaker 1: I did single leg exercises, unilateral exercises, focused on that. 216 00:13:17,440 --> 00:13:20,880 Speaker 1: Not an issue, not an issue. And if you think 217 00:13:20,920 --> 00:13:24,240 Speaker 1: you have pureformists issue, real simple going for long drive, 218 00:13:24,320 --> 00:13:27,760 Speaker 1: sitting for long periods of time. Pain in the butt. 219 00:13:29,280 --> 00:13:32,160 Speaker 1: It is the simplest way to explain it. Adult ache 220 00:13:32,480 --> 00:13:36,640 Speaker 1: and it hurts. But I dealt with it. I tried 221 00:13:36,679 --> 00:13:39,360 Speaker 1: so many different things, listen to the experts and said, 222 00:13:39,360 --> 00:13:42,720 Speaker 1: you know what, I'm gonna do. What this sports doctor 223 00:13:43,280 --> 00:13:47,360 Speaker 1: recommended at the time many years ago, awesome and so 224 00:13:47,440 --> 00:13:50,520 Speaker 1: let me say this, with so many injuries, we've talked 225 00:13:50,520 --> 00:13:55,719 Speaker 1: about recovery techniques, massage, electric stem you know, the the 226 00:13:55,800 --> 00:14:00,160 Speaker 1: guns now, recovery boots. All those things feel good. But 227 00:14:00,160 --> 00:14:05,280 Speaker 1: if you have pain, what is the cause? Is that gun, 228 00:14:05,679 --> 00:14:08,840 Speaker 1: massage gun going to fix the weakness? No, it's gonna 229 00:14:08,840 --> 00:14:10,080 Speaker 1: make you feel good for the most part in the 230 00:14:10,120 --> 00:14:12,719 Speaker 1: short term. So you have to figure out the ideology 231 00:14:12,760 --> 00:14:15,080 Speaker 1: what is the cause? And again you gotta look at 232 00:14:15,160 --> 00:14:18,920 Speaker 1: many different factors. But it is so simple to say 233 00:14:19,080 --> 00:14:22,880 Speaker 1: if you're not doing full body strength training and flexibility 234 00:14:22,960 --> 00:14:27,560 Speaker 1: for the most part as well, that is so often 235 00:14:28,160 --> 00:14:31,360 Speaker 1: one of the simplest cures for so many of the issues. 236 00:14:31,960 --> 00:14:35,320 Speaker 1: Because weak muscles around the shoulders and the knees and 237 00:14:35,440 --> 00:14:39,320 Speaker 1: the hips we two problems. You can't be you know, 238 00:14:39,400 --> 00:14:42,800 Speaker 1: expect your body to do it it what you're asking 239 00:14:42,800 --> 00:14:44,280 Speaker 1: it to do if it's not strong enough to do 240 00:14:44,320 --> 00:14:47,560 Speaker 1: it and it's not balanced enough to do it. And 241 00:14:47,600 --> 00:14:49,840 Speaker 1: the great news is is these workouts are not the 242 00:14:49,880 --> 00:14:52,360 Speaker 1: bodybuilder workouts that are an hour long at the gym. 243 00:14:53,280 --> 00:14:59,760 Speaker 1: Five ten minute workouts that fix these weak links go 244 00:15:00,040 --> 00:15:04,120 Speaker 1: so long. I spent an entire lifetime helping people do 245 00:15:04,200 --> 00:15:09,200 Speaker 1: just this and myself included. Okay, so my performists not 246 00:15:09,280 --> 00:15:12,120 Speaker 1: an issue now that I do those strength moves, and 247 00:15:12,160 --> 00:15:14,680 Speaker 1: let me give you one more of my personal experiences. 248 00:15:14,720 --> 00:15:16,520 Speaker 1: So then I was ramping up swimming, and if you 249 00:15:16,560 --> 00:15:19,200 Speaker 1: know me or listen to my stuff or read my books, 250 00:15:19,240 --> 00:15:22,720 Speaker 1: I don't enjoy swimming, and so I'm not good at it. 251 00:15:22,920 --> 00:15:25,280 Speaker 1: I've done a bunch of raises around the world. I'm 252 00:15:25,320 --> 00:15:27,080 Speaker 1: not horrible. I'm just I'm not as fast as I 253 00:15:27,080 --> 00:15:30,400 Speaker 1: would like to be. And one year training for an 254 00:15:30,440 --> 00:15:32,120 Speaker 1: iron man, it had a little bit of a twinge 255 00:15:32,120 --> 00:15:34,880 Speaker 1: in the back of my shoulder. And I do my 256 00:15:35,040 --> 00:15:38,880 Speaker 1: internal external rotation exercises all that stuff. Really good friend, 257 00:15:38,960 --> 00:15:41,200 Speaker 1: Dr Friend, one of the smartest guys in the business, 258 00:15:41,600 --> 00:15:43,240 Speaker 1: talk to him about it. He said, Tom, I want 259 00:15:43,240 --> 00:15:46,080 Speaker 1: you to do this other shoulder exercise and I said, 260 00:15:46,080 --> 00:15:49,400 Speaker 1: but I'm doing these. He said, do this one. And 261 00:15:49,440 --> 00:15:51,920 Speaker 1: I said, but I'm doing these, and he said do 262 00:15:52,000 --> 00:15:54,760 Speaker 1: this one. And you know what, I said, I'm gonna 263 00:15:54,800 --> 00:15:58,240 Speaker 1: listen to him. It was one exercise and I'm gonna 264 00:15:58,280 --> 00:16:02,120 Speaker 1: give it time. And so I did it along with 265 00:16:02,160 --> 00:16:05,480 Speaker 1: my other exercises. Internal and external is just another variation 266 00:16:05,520 --> 00:16:07,560 Speaker 1: of that and he gave it a couple of months 267 00:16:07,600 --> 00:16:12,160 Speaker 1: and it worked. So that is another lesson. I could 268 00:16:12,160 --> 00:16:15,120 Speaker 1: do a five hour show on this, but physical therapy 269 00:16:15,160 --> 00:16:16,800 Speaker 1: and things like that, My goal is to keep people 270 00:16:16,800 --> 00:16:19,240 Speaker 1: from having to go. I don't want you to have 271 00:16:19,240 --> 00:16:20,640 Speaker 1: to go to physical therapy. I don't want you to 272 00:16:20,640 --> 00:16:22,120 Speaker 1: not be able to do what you want to do, 273 00:16:22,160 --> 00:16:24,080 Speaker 1: and I don't want you to be in pain. So 274 00:16:24,120 --> 00:16:26,880 Speaker 1: when I talk about what I do for a living, 275 00:16:27,440 --> 00:16:30,480 Speaker 1: look better, feel better, live longer, avoiding injury is in 276 00:16:30,560 --> 00:16:33,840 Speaker 1: that feel better part, because you can't enjoy life if 277 00:16:33,880 --> 00:16:36,160 Speaker 1: you're in pain all the time. And and the horrible, 278 00:16:36,400 --> 00:16:40,320 Speaker 1: crazy thing about human natures, we can learn to live 279 00:16:40,360 --> 00:16:44,040 Speaker 1: with some really bad pain. And what happens is the 280 00:16:44,080 --> 00:16:47,880 Speaker 1: compensatory injuries. Your shoulder starts to hurt, you start to 281 00:16:47,880 --> 00:16:50,760 Speaker 1: put your shirt, your shirt on differently, you do everything differently, 282 00:16:50,760 --> 00:16:52,040 Speaker 1: and all of a sudden, your lower back hurts and 283 00:16:52,080 --> 00:16:53,920 Speaker 1: you're not quite sure why your shoulder starts to feel 284 00:16:53,960 --> 00:16:55,920 Speaker 1: better because you're not using it at all, or you're 285 00:16:55,920 --> 00:16:58,080 Speaker 1: not using it in the way you used to. But 286 00:16:58,120 --> 00:17:00,320 Speaker 1: you're not using your body in the way it's meant 287 00:17:00,360 --> 00:17:02,440 Speaker 1: to be used. And so the shoulder starts to feel 288 00:17:02,440 --> 00:17:05,679 Speaker 1: a little better, but it goes somewhere else. This is 289 00:17:05,720 --> 00:17:12,160 Speaker 1: why injuries can be so problematic. So now we know 290 00:17:12,680 --> 00:17:15,840 Speaker 1: we've got to control the intensity and the frequency. So 291 00:17:15,880 --> 00:17:17,920 Speaker 1: you can't go out and run ten miles a day 292 00:17:17,920 --> 00:17:21,119 Speaker 1: every day and do just that and expect that not 293 00:17:21,160 --> 00:17:23,639 Speaker 1: to be an issue unless you're like certain freaky people. 294 00:17:23,640 --> 00:17:27,080 Speaker 1: But even those thinking of Michael Wardian by the way, 295 00:17:27,119 --> 00:17:29,480 Speaker 1: who just you know, one of the most amazing ultra runners. 296 00:17:29,600 --> 00:17:32,160 Speaker 1: But I just watched him do some crazy strength work, 297 00:17:32,480 --> 00:17:35,840 Speaker 1: so even he's doing it. So the what and the why? Okay, 298 00:17:35,880 --> 00:17:40,040 Speaker 1: So now when it's happened, and it happens, and it 299 00:17:40,080 --> 00:17:42,600 Speaker 1: happens because you don't have the information and you don't 300 00:17:42,600 --> 00:17:44,239 Speaker 1: do the strength training, you don't know what to do. 301 00:17:44,320 --> 00:17:47,359 Speaker 1: And again that's what this show is about, giving you 302 00:17:47,400 --> 00:17:51,919 Speaker 1: the information to be able to be the best you. 303 00:17:53,080 --> 00:17:56,000 Speaker 1: So now it happened, you have a lower body injury, 304 00:17:56,000 --> 00:17:58,000 Speaker 1: and maybe it's you to have surgery. Maybe it's a 305 00:17:58,040 --> 00:18:00,639 Speaker 1: niche surgery, and so many people it down and I 306 00:18:00,680 --> 00:18:02,760 Speaker 1: get it. Wow, it's it hurts, it's painful, you have 307 00:18:02,800 --> 00:18:07,920 Speaker 1: to you know, surgery, and they think it's over And 308 00:18:07,960 --> 00:18:09,639 Speaker 1: I worked with so many of these people back when 309 00:18:09,680 --> 00:18:13,600 Speaker 1: I was training clients, Well, yes, it's frustrating, but now 310 00:18:13,600 --> 00:18:18,119 Speaker 1: it's an opportunity. So every injury is an opportunity to 311 00:18:18,240 --> 00:18:23,399 Speaker 1: get better. Why because it's forced variation. Because if you 312 00:18:23,400 --> 00:18:26,040 Speaker 1: were just running, now you're forced to out run. So 313 00:18:26,080 --> 00:18:28,080 Speaker 1: what do you do. There's an upper body or coometer, 314 00:18:28,960 --> 00:18:30,960 Speaker 1: so that is where you sit and you use your 315 00:18:31,040 --> 00:18:35,680 Speaker 1: upper body. Most gyms have hopefully one, and that's the cardio, 316 00:18:35,760 --> 00:18:39,760 Speaker 1: but physical therapy studios have it as well. But if 317 00:18:39,760 --> 00:18:41,280 Speaker 1: you can't use your lower body, go how do I 318 00:18:41,320 --> 00:18:45,080 Speaker 1: do cardio? Well, you can do that and sometimes you 319 00:18:45,119 --> 00:18:47,680 Speaker 1: can swim. You can put your your legs hold onto 320 00:18:47,680 --> 00:18:51,159 Speaker 1: that pull buoy deep water running. My point is you 321 00:18:51,160 --> 00:18:53,440 Speaker 1: can do something, and you can often do a lot, 322 00:18:54,520 --> 00:18:57,320 Speaker 1: and you focus on your core and you focus on 323 00:18:57,359 --> 00:19:00,600 Speaker 1: your upper body. So it's not not a matter of 324 00:19:00,680 --> 00:19:03,320 Speaker 1: focusing on what you can't do. It's focusing on what 325 00:19:03,400 --> 00:19:08,560 Speaker 1: you can and that variation will work wonders and by 326 00:19:08,560 --> 00:19:12,560 Speaker 1: the time the injuries over and you're through it, you 327 00:19:12,600 --> 00:19:15,639 Speaker 1: will come back stronger than ever. And this is the 328 00:19:15,640 --> 00:19:20,160 Speaker 1: exact story of my most successful clients because stuff happens, 329 00:19:22,080 --> 00:19:24,560 Speaker 1: but you don't give up. You don't do nothing, you 330 00:19:24,640 --> 00:19:27,640 Speaker 1: do something. Alright, one more quick break. When we come back, 331 00:19:27,640 --> 00:19:29,880 Speaker 1: I'm almost going to talk about eating because so many 332 00:19:29,920 --> 00:19:32,399 Speaker 1: of you it's about, you know, getting to that weight 333 00:19:32,440 --> 00:19:35,480 Speaker 1: you want to be, and that's part of all this. 334 00:19:35,960 --> 00:19:38,879 Speaker 1: So we're gonna talk about when an injury happens, you 335 00:19:38,960 --> 00:19:42,080 Speaker 1: control the food even that much more. All right, final break, 336 00:19:42,080 --> 00:19:53,720 Speaker 1: We'll be right back. All right, So we're talking about injuries. 337 00:19:53,720 --> 00:19:56,320 Speaker 1: Not my favorite topic, as I started the show by saying, 338 00:19:56,359 --> 00:19:59,240 Speaker 1: but it's it's a huge part of this world that 339 00:19:59,280 --> 00:20:01,639 Speaker 1: I wanted to be, the fitness world. I wanted to 340 00:20:01,680 --> 00:20:04,240 Speaker 1: be so much less. And that is what drives me 341 00:20:04,480 --> 00:20:10,320 Speaker 1: nuts about watching people work with people and push them 342 00:20:10,320 --> 00:20:15,880 Speaker 1: too hard. And I've often, in my you know, decades 343 00:20:15,920 --> 00:20:19,200 Speaker 1: in this industry, been accused of going too easy on people. 344 00:20:19,200 --> 00:20:22,080 Speaker 1: And I go, Okay, that's fine. I'm gonna get the results. 345 00:20:22,320 --> 00:20:25,680 Speaker 1: It may take a little longer, but I'm gonna get them. 346 00:20:25,720 --> 00:20:27,680 Speaker 1: But I'm not gonna get hurt. And let me say 347 00:20:27,760 --> 00:20:29,679 Speaker 1: this before we start talking about the eating. Part of 348 00:20:29,720 --> 00:20:34,119 Speaker 1: all this is so often when you have an injury, 349 00:20:34,119 --> 00:20:37,880 Speaker 1: and acute injury especially, the body is never quite the same. 350 00:20:38,960 --> 00:20:41,600 Speaker 1: And I don't want to be negative, but the point 351 00:20:41,720 --> 00:20:46,160 Speaker 1: is you want to avoid them at all costs, especially 352 00:20:46,160 --> 00:20:50,720 Speaker 1: as we get older. I don't want a rotator cuff injury. 353 00:20:51,080 --> 00:20:54,000 Speaker 1: I don't want to break anything. Never broken a bone, 354 00:20:54,440 --> 00:20:56,600 Speaker 1: I don't want to start now. I don't want to 355 00:20:56,640 --> 00:21:04,040 Speaker 1: tear anything from exercise. And so when I talk about 356 00:21:04,080 --> 00:21:06,479 Speaker 1: those risky exercises that I know, some people roll their 357 00:21:06,480 --> 00:21:08,560 Speaker 1: eyes and they go, I'm gonna do them. Be my guest. 358 00:21:08,800 --> 00:21:11,760 Speaker 1: You can do whatever you want the free world. You 359 00:21:11,840 --> 00:21:15,720 Speaker 1: do all those exercises, but I just want you to 360 00:21:15,760 --> 00:21:18,439 Speaker 1: know the risks, and I want you to be honest 361 00:21:18,520 --> 00:21:21,480 Speaker 1: when you get injured, unlike that friend of mine way 362 00:21:21,520 --> 00:21:25,879 Speaker 1: back when who said it wasn't wasn't that the cause? 363 00:21:27,560 --> 00:21:32,959 Speaker 1: And remember we're gonna be sevre years old, and what 364 00:21:33,000 --> 00:21:38,960 Speaker 1: you did at forty fifty thirty, we'll come back. And 365 00:21:39,640 --> 00:21:44,280 Speaker 1: I am not you know, talking about And it's proud 366 00:21:44,320 --> 00:21:46,960 Speaker 1: of all the events I have done as I am 367 00:21:47,000 --> 00:21:49,320 Speaker 1: being injury free bus that is my thing. And listen, 368 00:21:49,320 --> 00:21:51,000 Speaker 1: I got a lot of friends who are in this 369 00:21:51,080 --> 00:21:55,119 Speaker 1: industry and they push people really hard and they're injured 370 00:21:55,200 --> 00:21:59,920 Speaker 1: quite frequently, the fitness people themselves. That's not something I'd 371 00:21:59,920 --> 00:22:05,240 Speaker 1: be proud of I. I don't want my non professional 372 00:22:05,920 --> 00:22:10,320 Speaker 1: fitness person injured frequently. That's a problem in my opinion. 373 00:22:11,320 --> 00:22:14,560 Speaker 1: You know, working on two lawsuits right now. Injuries, that's 374 00:22:14,560 --> 00:22:21,040 Speaker 1: a problem fitness professionals who leave it at that. So 375 00:22:21,320 --> 00:22:24,080 Speaker 1: we're talking about food now, because if you're like, Okay, 376 00:22:24,119 --> 00:22:26,240 Speaker 1: I'm injured, I can't do what I want to do 377 00:22:26,760 --> 00:22:30,479 Speaker 1: well when it comes to maintaining your weight, if you 378 00:22:30,520 --> 00:22:34,760 Speaker 1: can't expend as many calories as you were before, then 379 00:22:34,800 --> 00:22:39,280 Speaker 1: you control what you take in. And so that's great news. 380 00:22:40,119 --> 00:22:43,720 Speaker 1: What do I end just about every show with three things. 381 00:22:43,720 --> 00:22:46,080 Speaker 1: We control how much we move, what we put into 382 00:22:46,080 --> 00:22:49,760 Speaker 1: our mouths, and our attitude. If we can't control how 383 00:22:49,840 --> 00:22:52,439 Speaker 1: much we move as much, let's control what we've been 384 00:22:52,440 --> 00:22:55,439 Speaker 1: into our mouths that much more. If the goal is 385 00:22:55,480 --> 00:22:58,879 Speaker 1: to maintain or to continue to lose weight, by the way, 386 00:22:59,240 --> 00:23:01,920 Speaker 1: and as I said before the break, there are things 387 00:23:01,920 --> 00:23:04,680 Speaker 1: you can do. So I'm actually not letting you off 388 00:23:04,680 --> 00:23:07,960 Speaker 1: the hook for finding some way to burn calories even 389 00:23:08,000 --> 00:23:11,439 Speaker 1: with your injury, depending on what it is, depending on 390 00:23:11,520 --> 00:23:15,920 Speaker 1: what it is. So food, if you're into the one 391 00:23:15,960 --> 00:23:18,760 Speaker 1: of your goals is the weight loss, weight maintenance, and 392 00:23:18,840 --> 00:23:22,360 Speaker 1: you have an issue going on, control what you can 393 00:23:24,119 --> 00:23:28,600 Speaker 1: eat a little bit healthier, healthier choices. These are controllable 394 00:23:28,680 --> 00:23:30,600 Speaker 1: and by the way, it's gonna make you feel better 395 00:23:32,359 --> 00:23:35,080 Speaker 1: to an hour on. Just if you're injured, you feel 396 00:23:35,119 --> 00:23:37,520 Speaker 1: good about yourself and you're in pain, you don't feel good. Well, 397 00:23:37,880 --> 00:23:39,760 Speaker 1: sure you want to grab for those junk food things 398 00:23:39,760 --> 00:23:41,960 Speaker 1: to feel good in the short term, but that's a 399 00:23:41,960 --> 00:23:45,000 Speaker 1: slippery slope and that's a snowball effect that goes the 400 00:23:45,000 --> 00:23:50,520 Speaker 1: wrong way really fast. So when things when you're injured, 401 00:23:50,640 --> 00:23:53,440 Speaker 1: you figure out a what can I do? And if 402 00:23:53,440 --> 00:23:55,640 Speaker 1: you need help with a fitness professional, that's where you go. 403 00:23:56,359 --> 00:24:00,160 Speaker 1: Qualified trainer, coach, show me how to work around this issue, 404 00:24:01,480 --> 00:24:04,800 Speaker 1: and then you control what you eat that much more. 405 00:24:04,960 --> 00:24:07,040 Speaker 1: And if you haven't been controlling it much at all, 406 00:24:07,800 --> 00:24:12,359 Speaker 1: perfect time, perfect time to start doing it. So again, 407 00:24:12,400 --> 00:24:16,000 Speaker 1: you have to be honest when you get injured and 408 00:24:16,080 --> 00:24:19,360 Speaker 1: look back and say can I avoid this? What? What 409 00:24:19,400 --> 00:24:22,280 Speaker 1: was this caused by? And let me finish with this. 410 00:24:22,480 --> 00:24:25,679 Speaker 1: There are accidents. There are things we can't control, and 411 00:24:25,720 --> 00:24:29,240 Speaker 1: that's why they're called accidents. And I've been very fortunate 412 00:24:29,280 --> 00:24:33,040 Speaker 1: had very few kind of them on one hand, pretty much, 413 00:24:33,680 --> 00:24:37,639 Speaker 1: but just a couple of years ago in Nantucket, getting 414 00:24:37,680 --> 00:24:40,320 Speaker 1: on the paddle board, wave comes in, smacks me in 415 00:24:40,359 --> 00:24:44,720 Speaker 1: the knee, smacks me in the knee. I knew that 416 00:24:44,800 --> 00:24:47,399 Speaker 1: I was in trouble, like there was pain. Went to 417 00:24:47,440 --> 00:24:52,120 Speaker 1: the hospital. I've got some major issues. Uh, crazy set 418 00:24:52,119 --> 00:24:56,520 Speaker 1: of circumstances. Through my charity, I was offered a slot 419 00:24:56,800 --> 00:24:59,160 Speaker 1: the next day in the Wi Iron Man. I am 420 00:24:59,280 --> 00:25:02,359 Speaker 1: on a crutch. I'm getting ready to teach my two 421 00:25:02,400 --> 00:25:05,800 Speaker 1: week fitness camp and I've got a knee injury. Now 422 00:25:06,680 --> 00:25:09,440 Speaker 1: I've never had one, but I know my body well 423 00:25:09,560 --> 00:25:12,760 Speaker 1: enough to say, yes, this is bad. But I had. 424 00:25:13,200 --> 00:25:17,639 Speaker 1: Let's see, it was August, two months, August September, little 425 00:25:17,680 --> 00:25:19,560 Speaker 1: over two months. It was ten weeks actually I remember 426 00:25:19,560 --> 00:25:22,320 Speaker 1: now ten weeks to get ready for it, and I said, 427 00:25:22,320 --> 00:25:25,040 Speaker 1: I'm not passing up this opportunity to do the who 428 00:25:25,080 --> 00:25:27,560 Speaker 1: I Aron Men actually for the second time. But I 429 00:25:27,600 --> 00:25:30,959 Speaker 1: had major injury, a little complicated in that kind of 430 00:25:30,960 --> 00:25:33,280 Speaker 1: had to self diagnose it along the way as well. 431 00:25:33,440 --> 00:25:34,720 Speaker 1: But the story is this, I said, you know, and 432 00:25:34,760 --> 00:25:37,000 Speaker 1: I'm not gonna run. I'm gonna do everything I can. 433 00:25:37,080 --> 00:25:39,520 Speaker 1: I'm going to bike, I'm going to swim. I know 434 00:25:39,640 --> 00:25:41,920 Speaker 1: I can't run on this. The first day I'm going 435 00:25:41,960 --> 00:25:45,640 Speaker 1: to run is at the Hawaii Iron Man. And here 436 00:25:45,720 --> 00:25:48,639 Speaker 1: was the other thing. If when I started running or 437 00:25:48,720 --> 00:25:51,960 Speaker 1: any part of it, the pain was such that I 438 00:25:52,000 --> 00:25:54,520 Speaker 1: knew I was going to cause permanent damage. I was 439 00:25:54,560 --> 00:25:57,240 Speaker 1: gonna d NF for the first time in my life. 440 00:25:58,000 --> 00:26:02,520 Speaker 1: Long story short with that, I did it, and it 441 00:26:02,600 --> 00:26:05,199 Speaker 1: was an amazing experience, and it was scary. And I 442 00:26:05,200 --> 00:26:09,280 Speaker 1: didn't run until I got off the bike in the 443 00:26:09,320 --> 00:26:11,919 Speaker 1: Iron Man, and the body said, okay, didn't run fast. 444 00:26:12,680 --> 00:26:16,600 Speaker 1: The goal was just to finish. So my point is 445 00:26:16,800 --> 00:26:19,040 Speaker 1: you can always do something. You can work around it, 446 00:26:19,080 --> 00:26:24,359 Speaker 1: you can be smart. It's called intelligent progression, okay. And 447 00:26:24,440 --> 00:26:28,120 Speaker 1: that is what's so lost in fitness right now. It's 448 00:26:28,119 --> 00:26:31,000 Speaker 1: either five second abs or flip a five dred pound tire, 449 00:26:31,080 --> 00:26:34,520 Speaker 1: and there's no in between. There's no excessive moderation, there's 450 00:26:34,520 --> 00:26:37,280 Speaker 1: no building your base. And that's the other thing. The 451 00:26:37,320 --> 00:26:39,080 Speaker 1: reason I was able to do that. And it sounds 452 00:26:39,080 --> 00:26:40,640 Speaker 1: like a crazy story that comes out of my mouth. 453 00:26:40,640 --> 00:26:43,800 Speaker 1: And I said me, what is he talking about? Knee injury? 454 00:26:43,840 --> 00:26:45,959 Speaker 1: Didn't run? I had done so many I had a 455 00:26:45,960 --> 00:26:50,719 Speaker 1: base of strength. I had been through some pretty crazy races. 456 00:26:51,240 --> 00:26:53,560 Speaker 1: But that's a topic I've talked about before as well, 457 00:26:54,400 --> 00:26:58,200 Speaker 1: is you never lose what you've worked so hard for. 458 00:26:59,160 --> 00:27:00,840 Speaker 1: You have all those article as if you stop actors 459 00:27:00,880 --> 00:27:02,600 Speaker 1: other certain amount of times, if you never did it, 460 00:27:02,640 --> 00:27:06,560 Speaker 1: that's a load of malarkey. As Joe Biden would say, 461 00:27:06,640 --> 00:27:11,040 Speaker 1: it's malarkey. So I just give you that example as 462 00:27:11,080 --> 00:27:14,639 Speaker 1: it's an extreme example. But it was about working around it, 463 00:27:14,720 --> 00:27:17,960 Speaker 1: being smart, doing what I could do, and by the way, 464 00:27:18,200 --> 00:27:20,600 Speaker 1: pulling my goals back. Not that I was planning on 465 00:27:20,680 --> 00:27:23,439 Speaker 1: going fast in an iron Man anytime soon, but I 466 00:27:23,520 --> 00:27:27,080 Speaker 1: certainly wasn't going to care what my time was for 467 00:27:27,080 --> 00:27:29,679 Speaker 1: that race. It was about finishing. It was about an 468 00:27:29,680 --> 00:27:33,320 Speaker 1: opportunity to have an incredible experience again, and so I 469 00:27:33,400 --> 00:27:37,639 Speaker 1: did what I needed to do to get there. So injuries, 470 00:27:37,720 --> 00:27:41,560 Speaker 1: let's wrap it all up. They can be avoided. They 471 00:27:41,600 --> 00:27:44,399 Speaker 1: can be avoided. You have to be smart, you have 472 00:27:44,440 --> 00:27:48,639 Speaker 1: to put ego aside, you have to lift intelligently, you 473 00:27:48,640 --> 00:27:50,960 Speaker 1: have to listen to the right people and follow the 474 00:27:51,040 --> 00:27:54,720 Speaker 1: right plans. If your goals are super lofty, if you're like, 475 00:27:54,720 --> 00:27:56,960 Speaker 1: you know, I want to qualify for this race or 476 00:27:57,000 --> 00:28:00,800 Speaker 1: do whatever, and and that entails you put. I get it. 477 00:28:02,520 --> 00:28:05,080 Speaker 1: But again, professional athletes don't want to get hurt. They 478 00:28:05,119 --> 00:28:09,680 Speaker 1: don't get paid many do. Contracts are really good. Now 479 00:28:10,080 --> 00:28:12,240 Speaker 1: you don't want to get hurt. You don't want to 480 00:28:12,280 --> 00:28:16,720 Speaker 1: get hurt. So excessive moderation is a huge part of 481 00:28:16,720 --> 00:28:18,679 Speaker 1: the solution. See how I brought this all back to that. 482 00:28:19,480 --> 00:28:21,240 Speaker 1: It just is and I'm living proof of that, and 483 00:28:21,280 --> 00:28:24,480 Speaker 1: my clients are living proof of that. And injuries are 484 00:28:24,520 --> 00:28:27,679 Speaker 1: gonna happen. You're gonna tweak things here there, and you go, okay, 485 00:28:27,800 --> 00:28:31,240 Speaker 1: why did that happen? And I have so many questions 486 00:28:31,320 --> 00:28:34,920 Speaker 1: for listener mailbags about certain specific injuries, and a lot 487 00:28:35,000 --> 00:28:38,160 Speaker 1: of them I've dealt with four years, and so I 488 00:28:38,160 --> 00:28:40,480 Speaker 1: can give you some great advice. Is it an absolute 489 00:28:40,520 --> 00:28:43,920 Speaker 1: cure all, No, but it can really help. And it's 490 00:28:44,000 --> 00:28:47,640 Speaker 1: generally the strengthening as I was saying earlier. So you 491 00:28:47,680 --> 00:28:49,600 Speaker 1: can't ask your body to do things if you don't 492 00:28:49,600 --> 00:28:53,800 Speaker 1: put in the homework. Perfect way to bring this to close. 493 00:28:54,960 --> 00:28:59,000 Speaker 1: That's why the boring exercises are the ones that allow 494 00:28:59,200 --> 00:29:01,760 Speaker 1: us bring it all the way back to the definition 495 00:29:01,800 --> 00:29:04,440 Speaker 1: I've had. An injury is something that prevents you from 496 00:29:04,440 --> 00:29:06,800 Speaker 1: doing an activity that you enjoy well. If you want 497 00:29:06,800 --> 00:29:09,040 Speaker 1: to continue to do that activity, you've got to do 498 00:29:09,120 --> 00:29:11,160 Speaker 1: your homework. Your homework doesn't have to be an hour, 499 00:29:11,200 --> 00:29:13,040 Speaker 1: doesn't have to be at the gym. It has to 500 00:29:13,040 --> 00:29:15,440 Speaker 1: be the five components of fitness. If you haven't listened 501 00:29:15,440 --> 00:29:18,480 Speaker 1: to that episode, please do. You have to work on 502 00:29:18,560 --> 00:29:22,960 Speaker 1: your muscular strength, your cardiovascular endurance, your flexibility, all of 503 00:29:23,000 --> 00:29:26,200 Speaker 1: those things. When any one of those things is off 504 00:29:26,240 --> 00:29:29,080 Speaker 1: a little bit, problems happen. When you do all of 505 00:29:29,080 --> 00:29:33,560 Speaker 1: those things a little bit frequently, you are less likely 506 00:29:33,640 --> 00:29:37,240 Speaker 1: to get injured. It's not about knocking wood. It's about 507 00:29:37,280 --> 00:29:42,280 Speaker 1: being smart, it's about being consistent, and it's about appreciating 508 00:29:43,800 --> 00:29:51,240 Speaker 1: not being hurt. And that's why the ultimate success and 509 00:29:51,320 --> 00:29:55,080 Speaker 1: fitness is not seeing a number on a scale or 510 00:29:55,160 --> 00:29:58,440 Speaker 1: seeing what you look like in the mirror. Those things 511 00:29:58,480 --> 00:30:03,120 Speaker 1: are great, I get it. It's things not happening. You 512 00:30:03,280 --> 00:30:08,480 Speaker 1: don't get injured and you don't get sick. End When 513 00:30:08,520 --> 00:30:14,440 Speaker 1: those things don't happen frequently, that's when you say it's working. 514 00:30:17,040 --> 00:30:20,760 Speaker 1: At fifty, at sixty, at seventy. You can do everything 515 00:30:20,800 --> 00:30:24,240 Speaker 1: you want to do and you don't say, oh, I 516 00:30:24,320 --> 00:30:26,960 Speaker 1: have this pain because I'm I'm getting old. That's not 517 00:30:27,000 --> 00:30:32,680 Speaker 1: how it works. We have the control you control. As 518 00:30:32,680 --> 00:30:36,200 Speaker 1: I just said earlier, three things, how much you move, 519 00:30:37,000 --> 00:30:40,200 Speaker 1: what you put into your mouth, and your attitude. When 520 00:30:40,200 --> 00:30:44,080 Speaker 1: you control those things consistently, you're less likely to get hurt, 521 00:30:44,640 --> 00:30:49,320 Speaker 1: and good things generally happen. Enough. All right, that's injuries. 522 00:30:49,400 --> 00:30:54,520 Speaker 1: So be smart. Do your basic exercises, do them frequently, 523 00:30:55,600 --> 00:30:59,360 Speaker 1: don't push the intensity too much, mix up the frequency. 524 00:30:59,480 --> 00:31:02,480 Speaker 1: E If you're a runner, do some biking, do some swimming, 525 00:31:03,600 --> 00:31:07,320 Speaker 1: whatever you do. If you're a gardener, mix up your movements. 526 00:31:07,560 --> 00:31:10,440 Speaker 1: Do things so you strengthen your body so that you 527 00:31:10,520 --> 00:31:15,120 Speaker 1: can continue to do all those things you love. Core strength, 528 00:31:15,960 --> 00:31:21,400 Speaker 1: basic flexibility, and basic strength. Thank you for listening. I 529 00:31:21,440 --> 00:31:23,840 Speaker 1: am Tom Holland. If you have not yet rated the show, 530 00:31:23,920 --> 00:31:27,000 Speaker 1: please do. I really really appreciate it. Tom h Fit 531 00:31:27,160 --> 00:31:30,240 Speaker 1: is both my Instagram and Twitter handles, so you can 532 00:31:30,360 --> 00:31:33,000 Speaker 1: reach out to me through there with any questions comments 533 00:31:33,320 --> 00:31:34,680 Speaker 1: if you want to comment. If you're at one of 534 00:31:34,680 --> 00:31:36,760 Speaker 1: those podcasts sites where you can comment on the show, 535 00:31:36,760 --> 00:31:39,880 Speaker 1: that's great too. I read those and hashtag fitness disrupted 536 00:31:40,120 --> 00:31:43,280 Speaker 1: when you use social media. That is greatly appreciated. This 537 00:31:43,360 --> 00:31:46,200 Speaker 1: is a tough topic for me, but it's one of 538 00:31:46,240 --> 00:31:50,400 Speaker 1: those things where something not happening people just go, You're 539 00:31:50,400 --> 00:31:54,040 Speaker 1: just really lucky. Well, we also create our own luck, 540 00:31:54,640 --> 00:31:56,880 Speaker 1: and when it comes to our bodies, I want to 541 00:31:56,880 --> 00:31:59,600 Speaker 1: be as lucky as I can bey and so do you. 542 00:32:00,080 --> 00:32:03,320 Speaker 1: Thank you for listening. I am Tom Holland. This is 543 00:32:03,360 --> 00:32:15,320 Speaker 1: Fitness Disrupted. Believe in Yourself. Fitness Disrupted is a production 544 00:32:15,320 --> 00:32:18,920 Speaker 1: of I heart Radio. For more podcasts from my heart Radio, 545 00:32:19,280 --> 00:32:22,720 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 546 00:32:22,800 --> 00:32:24,320 Speaker 1: you listen to your favorite shows.