1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,520 --> 00:00:15,400 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Eight 3 00:00:15,520 --> 00:00:19,880 Speaker 1: things the fifty plus crowd should focus on when it 4 00:00:19,880 --> 00:00:25,120 Speaker 1: comes to exercise. So this comes out of a couple 5 00:00:25,160 --> 00:00:29,080 Speaker 1: of things, including just a lot of questions and feedback 6 00:00:29,240 --> 00:00:34,600 Speaker 1: I have received from listeners reaching out through the website, 7 00:00:34,720 --> 00:00:37,600 Speaker 1: through Instagram, all the different ways you can contact me. 8 00:00:37,920 --> 00:00:44,279 Speaker 1: Many of the questions kind of circle around h and 9 00:00:44,320 --> 00:00:46,400 Speaker 1: I think part of that is what I've talked about before. 10 00:00:46,960 --> 00:00:49,440 Speaker 1: On so many occasions, you know, twenties and thirties people 11 00:00:49,720 --> 00:00:54,080 Speaker 1: aren't necessarily, you know, asking questions as much, and they're 12 00:00:54,120 --> 00:00:56,959 Speaker 1: not working with trainers as much, and they're not as 13 00:00:56,960 --> 00:01:00,240 Speaker 1: worried about getting injured, and so so many of the 14 00:01:00,320 --> 00:01:04,160 Speaker 1: questions and comments I get, are you know, I'm six 15 00:01:04,240 --> 00:01:08,080 Speaker 1: d and trying to run, I'm you know, injured, I 16 00:01:08,080 --> 00:01:10,200 Speaker 1: have these aches and pains. You know, what do I 17 00:01:10,319 --> 00:01:14,399 Speaker 1: do essentially when I'm older? How do I modify things? 18 00:01:14,640 --> 00:01:17,520 Speaker 1: How do I stay injury free and enjoy what I 19 00:01:17,520 --> 00:01:20,280 Speaker 1: want to enjoy? And that is the focus of today's show, 20 00:01:20,760 --> 00:01:22,680 Speaker 1: And that's why I used the word focus as I 21 00:01:22,720 --> 00:01:25,959 Speaker 1: was putting this show together. That word just kept popping 22 00:01:26,000 --> 00:01:29,440 Speaker 1: up focus, so it just makes sense. And by the way, 23 00:01:29,600 --> 00:01:31,759 Speaker 1: I am in this group, I am fifty one years 24 00:01:31,760 --> 00:01:35,240 Speaker 1: old right now. And that was one of the questions 25 00:01:35,319 --> 00:01:38,319 Speaker 1: comments I received from someone, a woman who said, you 26 00:01:38,319 --> 00:01:41,360 Speaker 1: know enough Tom with you saying you're older. You know 27 00:01:41,400 --> 00:01:45,400 Speaker 1: you're fifty one, and I believe she is in her seventies. 28 00:01:45,880 --> 00:01:49,920 Speaker 1: But again, this was one of the comments, questions that 29 00:01:50,440 --> 00:01:52,320 Speaker 1: just made me say, you know, I gotta do the show. 30 00:01:53,000 --> 00:01:55,560 Speaker 1: And it's it's quite often what I talk about with 31 00:01:55,600 --> 00:01:59,200 Speaker 1: friends and people I meet when they find out what 32 00:01:59,240 --> 00:02:01,800 Speaker 1: I do for a living. So it's all about you know, hey, 33 00:02:01,880 --> 00:02:05,000 Speaker 1: I'm a golfer and this is my issue, or I 34 00:02:05,040 --> 00:02:08,640 Speaker 1: have this pain you know? Or is this exercises this 35 00:02:08,760 --> 00:02:12,200 Speaker 1: workout I'm doing? Now, Okay, how do I modify with 36 00:02:12,360 --> 00:02:15,880 Speaker 1: the pain I have? So I'm gonna give you eight 37 00:02:15,919 --> 00:02:19,440 Speaker 1: things you should focus on. Eight things you should focus on, 38 00:02:19,800 --> 00:02:22,600 Speaker 1: And it applies to everyone, and I'll bring it all 39 00:02:22,639 --> 00:02:26,639 Speaker 1: home with that, but especially especially as we get older. 40 00:02:26,880 --> 00:02:31,120 Speaker 1: And that's why I constantly go back to the fact 41 00:02:31,120 --> 00:02:33,799 Speaker 1: that I am most proud of and my primary goal 42 00:02:34,080 --> 00:02:37,960 Speaker 1: is to stay injury free, and so many of the 43 00:02:38,040 --> 00:02:40,280 Speaker 1: articles I've written over the years when it comes to 44 00:02:40,639 --> 00:02:44,720 Speaker 1: things like does strength training improve performance? And you could 45 00:02:44,720 --> 00:02:49,800 Speaker 1: say running performance, triathlon performance, And my main takeaway from that, 46 00:02:49,880 --> 00:02:52,720 Speaker 1: and I talk about the science and piometrics and you know, 47 00:02:52,919 --> 00:02:56,720 Speaker 1: energy storage and return and things like that. But at 48 00:02:56,760 --> 00:03:00,160 Speaker 1: the end of the day, to abuse that phrase, it's 49 00:03:00,200 --> 00:03:04,200 Speaker 1: about being injury free and able to train. If you 50 00:03:04,280 --> 00:03:10,000 Speaker 1: can't train, then you're not improving. If you're injured, who 51 00:03:10,120 --> 00:03:15,079 Speaker 1: cares about the science about you know, energy return and 52 00:03:15,160 --> 00:03:20,160 Speaker 1: things like that and improved efficiency. So I will always 53 00:03:20,200 --> 00:03:23,600 Speaker 1: discuss those things. But this is where the common sense 54 00:03:23,680 --> 00:03:27,480 Speaker 1: comes in that if you're hurt, you're not working out. 55 00:03:27,960 --> 00:03:30,880 Speaker 1: If you're injured, you're not training, and you're not enjoying life. 56 00:03:31,400 --> 00:03:37,200 Speaker 1: So so much of this comes down to that I 57 00:03:37,280 --> 00:03:40,400 Speaker 1: want to be injury free when I'm ninety, when i'm 58 00:03:40,440 --> 00:03:43,920 Speaker 1: a hundred and doing the things I love to do, 59 00:03:44,840 --> 00:03:49,120 Speaker 1: and that is my primary goal for you as well. 60 00:03:49,600 --> 00:03:52,360 Speaker 1: All right, quick break, when we come back right into it, 61 00:03:52,840 --> 00:03:57,040 Speaker 1: eight things you should focus on if you're fifty plus 62 00:03:57,680 --> 00:04:10,160 Speaker 1: when it comes to exercise. We'll be right back all 63 00:04:10,240 --> 00:04:13,640 Speaker 1: right talking about the fifty plus crowd. And I will 64 00:04:13,680 --> 00:04:17,680 Speaker 1: say it again this applus to everyone. This applies to everyone. 65 00:04:17,720 --> 00:04:20,480 Speaker 1: It's just you know, when you're younger, you don't listen 66 00:04:20,520 --> 00:04:26,400 Speaker 1: as much your bulletproof. You hit forties, fifties, sixties, and 67 00:04:26,480 --> 00:04:31,360 Speaker 1: you go, maybe I'm not bulletproof. Those nagging aches and pains, well, 68 00:04:31,400 --> 00:04:34,599 Speaker 1: we don't want them, hey, we want to avoid them 69 00:04:34,640 --> 00:04:39,680 Speaker 1: whenever possible and then hopefully not do anything that is 70 00:04:39,720 --> 00:04:43,320 Speaker 1: going to make them worse. And that is why I 71 00:04:43,400 --> 00:04:48,360 Speaker 1: have such a problem with the bad advice in exercise 72 00:04:48,920 --> 00:04:53,520 Speaker 1: that can get you hurt, because fitness professionals should be 73 00:04:53,600 --> 00:04:57,640 Speaker 1: like doctors in that a primary goal is to do 74 00:04:57,720 --> 00:05:03,000 Speaker 1: no harm, to do nor And I've said how over 75 00:05:03,000 --> 00:05:07,600 Speaker 1: the years, many people who I worked with said, you're 76 00:05:07,600 --> 00:05:09,920 Speaker 1: not pushing me hard enough. I want to do more. 77 00:05:10,040 --> 00:05:13,920 Speaker 1: I want you to, you know, push them to limits 78 00:05:13,960 --> 00:05:18,839 Speaker 1: that I wasn't willing to do because the cost benefit 79 00:05:20,200 --> 00:05:23,239 Speaker 1: was not worth it. I'm gonna talk about the cost benefit, 80 00:05:23,440 --> 00:05:27,960 Speaker 1: all right, but let's get right into it. And I 81 00:05:27,960 --> 00:05:30,760 Speaker 1: should also say that we are all living longer than 82 00:05:30,800 --> 00:05:34,599 Speaker 1: ever before, and so those years we want to be 83 00:05:34,760 --> 00:05:40,799 Speaker 1: as quality filled as possible. That goes for our activities 84 00:05:40,839 --> 00:05:44,840 Speaker 1: of daily living as well as the things the recreational 85 00:05:44,839 --> 00:05:50,400 Speaker 1: activities you want to enjoy. So important, all right, So 86 00:05:50,600 --> 00:05:55,440 Speaker 1: number one, focus on the basics. Focus on the basics, 87 00:05:55,480 --> 00:05:58,600 Speaker 1: And for this one, I'm gonna say strength. You focus 88 00:05:58,640 --> 00:06:03,240 Speaker 1: on the basics, and so many of the focus tips 89 00:06:03,520 --> 00:06:06,599 Speaker 1: and just categories I'm gonna give you, there are shows 90 00:06:06,640 --> 00:06:09,240 Speaker 1: I have done to support this and to help you 91 00:06:09,279 --> 00:06:11,960 Speaker 1: with that. So when I'm talking about focus on the basics, 92 00:06:12,680 --> 00:06:16,520 Speaker 1: push ups and planks, and you know, the basic exercises 93 00:06:16,560 --> 00:06:20,000 Speaker 1: that have been around forever for a reason. They work. 94 00:06:20,720 --> 00:06:23,040 Speaker 1: And that's not to say you can't be creative, and 95 00:06:23,080 --> 00:06:25,960 Speaker 1: that's not to say you can't push the envelope a 96 00:06:25,960 --> 00:06:32,240 Speaker 1: little bit. But when you hit fifty your exercising, it 97 00:06:32,320 --> 00:06:34,440 Speaker 1: is more important than ever before that you focus on 98 00:06:34,480 --> 00:06:37,719 Speaker 1: the basics, that we keep that base of strength. Push 99 00:06:37,760 --> 00:06:39,719 Speaker 1: ups you can do for the rest of your life. 100 00:06:39,839 --> 00:06:42,039 Speaker 1: If you hate push ups, there are other things you 101 00:06:42,040 --> 00:06:46,240 Speaker 1: can do as well, chess press machine, chess press, dumbell 102 00:06:46,360 --> 00:06:53,120 Speaker 1: chess press. But my point is so often trainers try 103 00:06:53,160 --> 00:06:58,720 Speaker 1: to make things really complicated because it looks cool and 104 00:06:59,240 --> 00:07:03,479 Speaker 1: it's great for social media, and it's potentially really bad 105 00:07:03,480 --> 00:07:07,080 Speaker 1: for you, especially when we are older and our bodies 106 00:07:07,120 --> 00:07:10,119 Speaker 1: don't respond the way they did when we were younger. 107 00:07:12,480 --> 00:07:16,520 Speaker 1: So you focus on the basics, and the older we get, 108 00:07:16,600 --> 00:07:19,800 Speaker 1: the older I get, the more I focus on the basics, 109 00:07:20,040 --> 00:07:23,520 Speaker 1: the more prehab exercises I do. And if you want 110 00:07:23,520 --> 00:07:26,600 Speaker 1: to know prehab what that means, listen to my show. 111 00:07:27,320 --> 00:07:32,000 Speaker 1: I did a whole podcast on that. So as I 112 00:07:32,160 --> 00:07:36,880 Speaker 1: get into my fifties and sixties and beyond the exercises, 113 00:07:36,920 --> 00:07:40,160 Speaker 1: I do internal external rotation for my shoulders, stuff for 114 00:07:40,280 --> 00:07:44,400 Speaker 1: my lower back, right, things to make my knee joints, 115 00:07:44,440 --> 00:07:46,800 Speaker 1: the muscles around my knee joints as stable and as 116 00:07:46,800 --> 00:07:49,560 Speaker 1: strong as possible. There's more and more of that, and 117 00:07:49,600 --> 00:07:51,800 Speaker 1: those are the basics. It's not to say I don't 118 00:07:51,840 --> 00:07:57,160 Speaker 1: do fun different exercises as well, but I need to 119 00:07:57,200 --> 00:07:59,920 Speaker 1: bulletproof my body more than ever before. So the base 120 00:08:00,080 --> 00:08:09,200 Speaker 1: six should be a staple of your workout. Okay, they 121 00:08:09,320 --> 00:08:14,800 Speaker 1: work for a reason. It doesn't have to be complicated, 122 00:08:14,880 --> 00:08:18,480 Speaker 1: it doesn't have to be super heavy to be effective. 123 00:08:19,120 --> 00:08:24,320 Speaker 1: All right, focus on the basics. And I have to say, 124 00:08:24,360 --> 00:08:26,400 Speaker 1: because I watched clients do this over the years when 125 00:08:26,480 --> 00:08:29,800 Speaker 1: we had fifties, sixties, seventies, you do have a routine. 126 00:08:29,840 --> 00:08:32,880 Speaker 1: Many people and then they add exercises in and they 127 00:08:32,880 --> 00:08:36,320 Speaker 1: don't take things out. So I watched as clients, you know, 128 00:08:36,400 --> 00:08:38,400 Speaker 1: did hour and a half, two hour, two and a 129 00:08:38,480 --> 00:08:40,800 Speaker 1: half hour work as they had more time as they 130 00:08:40,840 --> 00:08:45,160 Speaker 1: got older, but they were also scared too not do 131 00:08:45,240 --> 00:08:47,800 Speaker 1: what got them there, And I understand that completely. But 132 00:08:47,920 --> 00:08:50,600 Speaker 1: my point is, hey, if you have that long to 133 00:08:50,760 --> 00:08:54,520 Speaker 1: exercise and you want to devote more time, you know, 134 00:08:54,559 --> 00:08:57,720 Speaker 1: more power to you. But many people don't and they 135 00:08:57,720 --> 00:08:59,520 Speaker 1: want to maximize their time. So you don't have to 136 00:08:59,559 --> 00:09:03,559 Speaker 1: spend more. Should you two hours doing those same exercises 137 00:09:03,559 --> 00:09:06,839 Speaker 1: that you've done for twenty thirty years because they did 138 00:09:06,840 --> 00:09:09,760 Speaker 1: work for you? You swap things in and out. As 139 00:09:09,840 --> 00:09:14,160 Speaker 1: my point, different chest exercises, different core exercises, there are 140 00:09:14,240 --> 00:09:18,120 Speaker 1: so many basics is what I'm getting at. That you 141 00:09:18,120 --> 00:09:20,440 Speaker 1: don't have to do them all, and you shouldn't do 142 00:09:20,480 --> 00:09:24,080 Speaker 1: them all. You should rotate them all, right, push ups, 143 00:09:24,080 --> 00:09:27,600 Speaker 1: playing squats, lunges, all those type of body weight exercises. 144 00:09:27,640 --> 00:09:31,120 Speaker 1: Then the basics when it comes to free weights, but 145 00:09:31,280 --> 00:09:34,839 Speaker 1: it doesn't and shouldn't be super long workouts all right, 146 00:09:35,080 --> 00:09:37,960 Speaker 1: And number two ties into number one. Number one was 147 00:09:38,000 --> 00:09:41,680 Speaker 1: focused on strength and number two is cardio. When it 148 00:09:41,679 --> 00:09:45,000 Speaker 1: comes to cardio, focus on frequency first and foremost frequency 149 00:09:45,280 --> 00:09:48,080 Speaker 1: how often you do it. You know, I often talk 150 00:09:48,160 --> 00:09:51,120 Speaker 1: of micro workouts, shorter workouts done throughout the day. It 151 00:09:51,200 --> 00:09:53,960 Speaker 1: is a title of my most recent book for a reason. 152 00:09:55,160 --> 00:09:58,800 Speaker 1: You know, I used to run really long and distances 153 00:09:58,960 --> 00:10:03,080 Speaker 1: and much longer to ration than I do today because 154 00:10:03,120 --> 00:10:07,559 Speaker 1: I focused more in the frequency, the frequency of the cardio. 155 00:10:07,880 --> 00:10:12,000 Speaker 1: So don't focus on how long when you're in your 156 00:10:12,040 --> 00:10:15,480 Speaker 1: sixties or seventies or or fifties for that matter, or 157 00:10:15,520 --> 00:10:19,720 Speaker 1: how fast, okay, because that could get really depressing. I 158 00:10:19,760 --> 00:10:23,320 Speaker 1: had one client many years ago, super high performer, you know, 159 00:10:23,760 --> 00:10:27,400 Speaker 1: wasn't young and was still in phenomenal shape. Was a 160 00:10:27,440 --> 00:10:31,040 Speaker 1: two thirties someone I think a two thirty seven marathon 161 00:10:31,160 --> 00:10:33,240 Speaker 1: or in the day, and his day wasn't that young, 162 00:10:33,800 --> 00:10:36,240 Speaker 1: and you know, he had a tougher time than most, 163 00:10:36,600 --> 00:10:40,400 Speaker 1: and that's understandable, slowing down a little bit. And what 164 00:10:40,559 --> 00:10:43,800 Speaker 1: his slow pace was was, you know, ridiculously fast for most. 165 00:10:44,320 --> 00:10:48,480 Speaker 1: But my point is that you gotta let go. And 166 00:10:48,520 --> 00:10:51,760 Speaker 1: I'm not saying that you can't be competitive, but one 167 00:10:51,800 --> 00:10:53,760 Speaker 1: turning point for many people and those of you who 168 00:10:53,760 --> 00:10:56,559 Speaker 1: are listening who are in that realm of you know, 169 00:10:56,760 --> 00:11:01,280 Speaker 1: amateur competitive or even you know, higher level competitive. You 170 00:11:01,320 --> 00:11:04,160 Speaker 1: start to compare yourself against your age group. That is 171 00:11:04,160 --> 00:11:08,160 Speaker 1: a really important thing if you want to enjoy your 172 00:11:08,160 --> 00:11:13,240 Speaker 1: workouts and still be competitive. Don't compare your half marathon 173 00:11:13,320 --> 00:11:15,840 Speaker 1: time to what you did when you were thirty. When 174 00:11:15,840 --> 00:11:21,120 Speaker 1: you're sixty five, and I'm gonna say over and over again, 175 00:11:21,320 --> 00:11:23,880 Speaker 1: you could be super fast at those ages two. That's 176 00:11:23,880 --> 00:11:26,040 Speaker 1: why this is a tough show to do in that regard. 177 00:11:27,840 --> 00:11:29,520 Speaker 1: You know, a twenty year old doesn't win the iron 178 00:11:29,520 --> 00:11:32,360 Speaker 1: Man Triathlon, it's a thirty five year old usually. So 179 00:11:32,600 --> 00:11:36,839 Speaker 1: you can get better for a while, and you can, 180 00:11:37,880 --> 00:11:41,839 Speaker 1: you know, mitigate how much you slow down over the 181 00:11:41,920 --> 00:11:45,160 Speaker 1: years as well. But we want to be injury free 182 00:11:45,200 --> 00:11:48,839 Speaker 1: and we want to enjoy our old life and our workouts. 183 00:11:49,360 --> 00:11:51,440 Speaker 1: So focus on frequency when it comes to cardio. That 184 00:11:51,559 --> 00:11:54,000 Speaker 1: is the most important thing. How often you do it, 185 00:11:54,640 --> 00:11:56,280 Speaker 1: not how fast you go, not how far you go. 186 00:11:57,160 --> 00:12:00,120 Speaker 1: That you can go every time I go out for 187 00:12:00,280 --> 00:12:03,000 Speaker 1: a run or a bike ride or even a swim, 188 00:12:03,080 --> 00:12:05,120 Speaker 1: which many of you who listen to the show, no 189 00:12:05,280 --> 00:12:08,760 Speaker 1: is not my favorite. I'm just so grateful that I can. 190 00:12:10,559 --> 00:12:12,920 Speaker 1: I'm grateful than I can, and I think I just 191 00:12:12,960 --> 00:12:14,520 Speaker 1: came up with a ninth one, by the way, which 192 00:12:14,559 --> 00:12:17,439 Speaker 1: I will throw in at the end. See always changing, 193 00:12:17,480 --> 00:12:20,240 Speaker 1: all right, So focus on frequency when it comes to cardio. 194 00:12:20,440 --> 00:12:24,120 Speaker 1: Don't beat yourself up if you were super competitive back 195 00:12:24,160 --> 00:12:27,280 Speaker 1: in the day at your sport or you know, your 196 00:12:27,920 --> 00:12:31,360 Speaker 1: whatever it is when it comes to exercise, don't have 197 00:12:31,400 --> 00:12:36,840 Speaker 1: that expectation. And success comes from being consistent, all right. 198 00:12:36,880 --> 00:12:40,800 Speaker 1: That is super important. Focus on frequency, and that doesn't mean, 199 00:12:40,840 --> 00:12:44,599 Speaker 1: by the way, you can't go hard and do intervals. 200 00:12:44,840 --> 00:12:46,320 Speaker 1: I was going to throw in a couple of studies. 201 00:12:46,320 --> 00:12:49,480 Speaker 1: I've talked about them before, but the research is strong, 202 00:12:50,600 --> 00:12:53,719 Speaker 1: really strong that as we get older you can still 203 00:12:54,720 --> 00:12:57,080 Speaker 1: go hard, but you have to be smart about it. 204 00:12:57,920 --> 00:13:01,120 Speaker 1: I'm going to talk about that in a second, but 205 00:13:02,280 --> 00:13:06,760 Speaker 1: it's it's quality over quantity, right. Interval workouts totally even 206 00:13:06,800 --> 00:13:09,400 Speaker 1: more important, I would argue as we get older, because 207 00:13:09,440 --> 00:13:12,040 Speaker 1: we don't want to lose those fast twitch muscle fiber 208 00:13:12,040 --> 00:13:15,000 Speaker 1: connections and we want to, you know, maximize our time 209 00:13:15,040 --> 00:13:16,920 Speaker 1: if you're doing a twenty minute workout, So you can 210 00:13:16,920 --> 00:13:20,599 Speaker 1: still do interval training and should, but you've got to 211 00:13:20,600 --> 00:13:24,640 Speaker 1: be smart about it alright. Number three, I did a 212 00:13:24,679 --> 00:13:27,680 Speaker 1: whole show on the five components of fitness, and I 213 00:13:27,720 --> 00:13:32,160 Speaker 1: added in a six, and you should focus on those six. 214 00:13:33,040 --> 00:13:38,200 Speaker 1: It is so important after forty and fifty that you 215 00:13:38,240 --> 00:13:43,560 Speaker 1: do all five components. We can't focus on one. When 216 00:13:43,559 --> 00:13:46,360 Speaker 1: we get older, our bodies don't respond the same way. 217 00:13:46,520 --> 00:13:49,280 Speaker 1: We can't get away with it. We can't get away 218 00:13:49,320 --> 00:13:51,000 Speaker 1: with it. And many people can get away with it 219 00:13:51,040 --> 00:13:52,920 Speaker 1: for a certain amount of time, for some people at 220 00:13:52,960 --> 00:13:56,320 Speaker 1: short other people it's longer. But generally speaking, the longer 221 00:13:56,360 --> 00:14:00,760 Speaker 1: you go without focusing on what I'm talking about, the 222 00:14:00,840 --> 00:14:05,160 Speaker 1: more pronounced your issues will be. I can't tell you 223 00:14:05,200 --> 00:14:08,439 Speaker 1: how many people I started off racing with and working 224 00:14:08,440 --> 00:14:12,800 Speaker 1: out with who aren't doing it today because they didn't 225 00:14:12,800 --> 00:14:15,640 Speaker 1: do the things I'm talking about. And one is gonna 226 00:14:15,800 --> 00:14:17,720 Speaker 1: that's coming up. I'm getting getting ahead of myself as 227 00:14:17,760 --> 00:14:23,360 Speaker 1: listening to your body. Okay, so you've got to focus 228 00:14:23,400 --> 00:14:26,680 Speaker 1: on all five, and I'll throw in the six components 229 00:14:26,680 --> 00:14:28,360 Speaker 1: of fitness for those of you who didn't listen to 230 00:14:28,400 --> 00:14:31,240 Speaker 1: that show don't know what I'm talking about. Five components 231 00:14:31,240 --> 00:14:38,960 Speaker 1: of fitness cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition, 232 00:14:39,120 --> 00:14:43,200 Speaker 1: and my sixth one is balance. Okay, So in other words, 233 00:14:43,200 --> 00:14:45,640 Speaker 1: you can't just do cardio, and you can't just do strength, 234 00:14:46,080 --> 00:14:49,280 Speaker 1: and you can't just do yoga plottis and expect to 235 00:14:49,320 --> 00:14:54,960 Speaker 1: be as healthy and as well rounded and balanced as possible. 236 00:14:55,200 --> 00:14:58,320 Speaker 1: They're all good for you in and of themselves, but 237 00:14:58,400 --> 00:15:02,040 Speaker 1: they are phenomenal for you when you do a little 238 00:15:02,080 --> 00:15:06,240 Speaker 1: bit of them all the time, not just one or two. 239 00:15:06,600 --> 00:15:09,640 Speaker 1: Most people do just one. Oh I do yoga five 240 00:15:09,720 --> 00:15:12,400 Speaker 1: days a week. Awesome, But you should probably throw in 241 00:15:12,440 --> 00:15:17,800 Speaker 1: some extra strength training and some different cardiovascular exercise because 242 00:15:17,800 --> 00:15:20,160 Speaker 1: we've got the hearts too, and I'm you know, all 243 00:15:20,200 --> 00:15:24,080 Speaker 1: of these modalities have some elements of strength. Depends on 244 00:15:24,120 --> 00:15:28,000 Speaker 1: the modality obviously some elements of cardio. But that's one 245 00:15:28,000 --> 00:15:30,520 Speaker 1: thing we not we because I don't do it so 246 00:15:30,560 --> 00:15:32,800 Speaker 1: many in fitness trying to do here's the one thing, 247 00:15:33,640 --> 00:15:36,880 Speaker 1: and there's such dopey things out there, super slow mo uh. 248 00:15:36,920 --> 00:15:39,840 Speaker 1: Strength training back in the day, ten second repetitions on 249 00:15:39,880 --> 00:15:42,840 Speaker 1: the up, ten on the down, smart slowing down a wrap, 250 00:15:42,920 --> 00:15:45,520 Speaker 1: something I totally believe in, not that long. But then 251 00:15:45,560 --> 00:15:49,520 Speaker 1: they said, and you don't have to do any cardio, uh, 252 00:15:49,720 --> 00:15:55,200 Speaker 1: now you're ridiculous. You're getting Cardiova super effective. Cardiovascar benefits 253 00:15:55,240 --> 00:15:58,040 Speaker 1: the same as cardiovascar exercise, just by going slower in 254 00:15:58,040 --> 00:16:03,280 Speaker 1: your strength training garbage. All right, flexibility. I'm not a 255 00:16:03,280 --> 00:16:06,320 Speaker 1: big fan of stretching, but we have to do a 256 00:16:06,360 --> 00:16:09,280 Speaker 1: little bit. And that can be your yoga and your 257 00:16:09,320 --> 00:16:17,520 Speaker 1: pilates type exercise and and modalities practices. Body composition, I 258 00:16:17,600 --> 00:16:23,040 Speaker 1: clarify that, simplify it. That's eating healthy. Body composition, decrease weight, 259 00:16:23,160 --> 00:16:26,720 Speaker 1: lower weight, decrease fat stores. And there are people that 260 00:16:26,840 --> 00:16:29,840 Speaker 1: just focus on that. They just you know, they don't 261 00:16:29,880 --> 00:16:32,760 Speaker 1: eat and they're super skinny, but they're not healthy. They're 262 00:16:32,760 --> 00:16:36,160 Speaker 1: not strong, their hearts aren't strong. They're there, you know, 263 00:16:36,400 --> 00:16:41,440 Speaker 1: musculo skeletal systems, not strong, but they're skinny. So what 264 00:16:42,440 --> 00:16:45,440 Speaker 1: So you gotta focus on the cardio. You gotta focus 265 00:16:45,480 --> 00:16:48,160 Speaker 1: on some strength, you gotta do some stretching, you've got 266 00:16:48,160 --> 00:16:50,960 Speaker 1: to focus on eating healthy. And the final one is balanced. 267 00:16:50,960 --> 00:16:54,320 Speaker 1: You gotta throw in some balance exercises. And when I 268 00:16:54,320 --> 00:16:56,800 Speaker 1: talked about in a prior podcast, you can do it 269 00:16:56,880 --> 00:16:58,920 Speaker 1: really simply throughout your day. I mean, you can obviously 270 00:16:58,960 --> 00:17:01,560 Speaker 1: add it into your extra sizes and I talked about 271 00:17:01,600 --> 00:17:05,359 Speaker 1: that you can use things like balance boards and use 272 00:17:05,440 --> 00:17:08,240 Speaker 1: things like the bow sue, so many different pieces of 273 00:17:08,280 --> 00:17:10,880 Speaker 1: exercise equipment then you can utilize. But you can also 274 00:17:10,920 --> 00:17:13,359 Speaker 1: do it throughout the day. I don't sit down to 275 00:17:13,359 --> 00:17:15,760 Speaker 1: put on my shoes or socks ever, and that's just 276 00:17:15,840 --> 00:17:20,280 Speaker 1: part of how wait, I don't know, nutty I am, 277 00:17:20,320 --> 00:17:22,480 Speaker 1: but it's also because I work on my balance throughout 278 00:17:22,520 --> 00:17:25,680 Speaker 1: the day. When you brush your teeth, stand on one leg. 279 00:17:26,359 --> 00:17:30,320 Speaker 1: So add this stuff into your daily routine sounds so 280 00:17:30,520 --> 00:17:33,440 Speaker 1: goofy and so inconsequential to so many of you. I know, 281 00:17:33,760 --> 00:17:38,160 Speaker 1: it is so not. It is so not just because 282 00:17:38,160 --> 00:17:39,679 Speaker 1: you go to the gym and do it there, and 283 00:17:39,760 --> 00:17:43,880 Speaker 1: that is getting ahead to keeping things simple and cost 284 00:17:43,920 --> 00:17:50,000 Speaker 1: benefit of exercise. But it is much more beneficial and powerful, 285 00:17:50,119 --> 00:17:53,200 Speaker 1: in my opinion and experience, to do what I'm describing 286 00:17:53,240 --> 00:17:55,760 Speaker 1: throughout the day in your activities of daily living than 287 00:17:55,800 --> 00:17:58,000 Speaker 1: it is to go to a gym for you know, 288 00:17:58,080 --> 00:18:00,720 Speaker 1: an hour and do some crazy moves where you're standing 289 00:18:00,720 --> 00:18:03,160 Speaker 1: on a bow suit, you know, wearing a weight vest, 290 00:18:03,240 --> 00:18:06,399 Speaker 1: holding a kettle bell, you know, while you have a 291 00:18:06,440 --> 00:18:09,879 Speaker 1: TRX strap on one ft. Great, if that's you know 292 00:18:10,600 --> 00:18:14,720 Speaker 1: that's fun and you're just trying to survive essentially and 293 00:18:14,840 --> 00:18:18,679 Speaker 1: probably shoot an Instagram video. But it's about working it 294 00:18:18,760 --> 00:18:22,360 Speaker 1: in throughout the day as well, all right, So focus 295 00:18:22,440 --> 00:18:24,639 Speaker 1: on the five components of fitness. And when you do 296 00:18:24,720 --> 00:18:27,560 Speaker 1: a little bit of all five and again I make 297 00:18:27,560 --> 00:18:30,000 Speaker 1: it six, when you do all six, a little bit 298 00:18:30,000 --> 00:18:31,840 Speaker 1: of all six, it does not change your life. You 299 00:18:31,840 --> 00:18:34,160 Speaker 1: don't have to do crazy amounts of cardio, you don't 300 00:18:34,200 --> 00:18:38,320 Speaker 1: have to do really crazy long strength workouts. You don't 301 00:18:38,359 --> 00:18:42,080 Speaker 1: have to stretch for a half hour, nor should you. Okay, 302 00:18:42,119 --> 00:18:45,520 Speaker 1: a little bit of everything five components of fitness. Focus 303 00:18:45,560 --> 00:18:49,960 Speaker 1: on those number four super important for those weekend warriors 304 00:18:50,000 --> 00:18:53,160 Speaker 1: out there. I just did a show on calf injuries 305 00:18:53,160 --> 00:18:55,600 Speaker 1: and this was part of it. I gotta focus on 306 00:18:55,600 --> 00:18:58,639 Speaker 1: the warm up. You gotta focus on the warmups, like 307 00:18:59,119 --> 00:19:01,520 Speaker 1: as we get older, were like that car. You gotta 308 00:19:01,560 --> 00:19:03,320 Speaker 1: turn that car on. You gotta let it warm up 309 00:19:03,320 --> 00:19:07,080 Speaker 1: a little longer the older it is. And the analogy 310 00:19:07,200 --> 00:19:11,920 Speaker 1: is pretty good. So if you're a tennis player, doubles, tennis, singles, tennis, 311 00:19:12,040 --> 00:19:14,680 Speaker 1: especially if you play paddle, you know a sport that 312 00:19:14,720 --> 00:19:17,320 Speaker 1: you do in the cold and and require sudden starts 313 00:19:17,320 --> 00:19:20,320 Speaker 1: and stuff that's sports and nuts by the way, paddles 314 00:19:20,320 --> 00:19:23,760 Speaker 1: and nuts in my opinion, and again jumping ahead of myself, 315 00:19:23,760 --> 00:19:26,159 Speaker 1: I'm gonna use it again coming up now that I 316 00:19:26,240 --> 00:19:28,240 Speaker 1: think of it. But you gotta focus on the warm up, 317 00:19:28,359 --> 00:19:31,680 Speaker 1: so spending a couple of minutes at the very least, 318 00:19:31,680 --> 00:19:34,400 Speaker 1: and it does not have to be long like everything else. 319 00:19:34,480 --> 00:19:37,879 Speaker 1: I talk about a dynamic warm up before your activity, 320 00:19:38,040 --> 00:19:42,080 Speaker 1: and that goes for golf because you're doing rotational movements, 321 00:19:42,960 --> 00:19:47,200 Speaker 1: warming up your body before you expect it to respond 322 00:19:47,240 --> 00:19:52,000 Speaker 1: really quickly for a long period of time. So dynamic 323 00:19:52,040 --> 00:19:54,639 Speaker 1: warm up, what is that? Listen to the Calf podcast. 324 00:19:54,680 --> 00:19:57,520 Speaker 1: I give a great warm up when it comes to 325 00:19:57,680 --> 00:20:01,640 Speaker 1: like warming your total body up, getting the blood flowing, 326 00:20:02,000 --> 00:20:04,800 Speaker 1: you know, butt kicks, skips, things like that. Depends on 327 00:20:04,840 --> 00:20:07,159 Speaker 1: the sport you're doing or the activity you're doing, but 328 00:20:07,240 --> 00:20:09,800 Speaker 1: the bottom line is to spend a few minutes getting 329 00:20:09,800 --> 00:20:13,800 Speaker 1: your body primed, raising your core body temperature, getting your 330 00:20:13,800 --> 00:20:16,960 Speaker 1: blood flowing to those muscles that you're about to use, 331 00:20:17,440 --> 00:20:22,119 Speaker 1: and slowly doing some movements like skaters. Skaters are a 332 00:20:22,160 --> 00:20:29,280 Speaker 1: phenomenal warm up for so many different things. Again, Tennis, basketball, skiing, 333 00:20:29,359 --> 00:20:34,119 Speaker 1: even things like that that aren't necessarily ballistic fast sports, 334 00:20:34,640 --> 00:20:37,480 Speaker 1: you're still asking your body to do some quick movements 335 00:20:37,560 --> 00:20:40,359 Speaker 1: and and full body movements and having your muscles fire 336 00:20:41,320 --> 00:20:46,560 Speaker 1: in a certain order. So warm up three to five 337 00:20:46,640 --> 00:20:50,800 Speaker 1: minutes is all you need for the most part, okay, 338 00:20:50,960 --> 00:20:54,920 Speaker 1: and get that blood flowing. So focus on the warm up. 339 00:20:55,640 --> 00:20:57,960 Speaker 1: And I know, you know, somebody, I'm not gonna do that. 340 00:20:58,080 --> 00:21:01,280 Speaker 1: It looks stupid. Try to do it in private if 341 00:21:01,320 --> 00:21:04,720 Speaker 1: you can, and if not, who cares. You know what 342 00:21:05,280 --> 00:21:08,760 Speaker 1: look stupid is not being able to do it. And 343 00:21:09,080 --> 00:21:11,400 Speaker 1: if you have a stationary bike, you know. That's why 344 00:21:11,440 --> 00:21:14,040 Speaker 1: they have bikes and things like that on the sidelines 345 00:21:14,040 --> 00:21:17,040 Speaker 1: of NFL games and things to keep the body warm 346 00:21:17,080 --> 00:21:20,560 Speaker 1: because those players know that they can't go on the field, 347 00:21:21,119 --> 00:21:24,720 Speaker 1: expect their body to, you know, react a certain way, 348 00:21:24,800 --> 00:21:28,119 Speaker 1: get off the field, stand and then jump back in. 349 00:21:29,359 --> 00:21:31,119 Speaker 1: They need to keep the blood flowing. They need to 350 00:21:31,160 --> 00:21:33,760 Speaker 1: keep their bodies moving. That's why they have a warm 351 00:21:33,840 --> 00:21:36,840 Speaker 1: up before. And you have to look at yourself that way. 352 00:21:37,280 --> 00:21:39,680 Speaker 1: You are an athlete when you are doing those sports, 353 00:21:39,960 --> 00:21:42,160 Speaker 1: and you need a proper warm up. So focus on 354 00:21:42,280 --> 00:21:45,280 Speaker 1: that warm up, especially for the agility sports as we 355 00:21:45,320 --> 00:21:50,400 Speaker 1: get older. Number five, focus on the little things. So 356 00:21:51,280 --> 00:21:53,480 Speaker 1: when I talk about the little things, I often think 357 00:21:53,520 --> 00:21:55,919 Speaker 1: of this client I had many years ago. He is 358 00:21:55,960 --> 00:21:58,679 Speaker 1: not in the book I've I've talked about those clients 359 00:21:58,720 --> 00:22:01,080 Speaker 1: who are amazing. This guy as as well. And when 360 00:22:01,119 --> 00:22:05,080 Speaker 1: he came to me he was not a triathlete, and 361 00:22:05,200 --> 00:22:08,520 Speaker 1: when I finished with him, he is and was one 362 00:22:08,560 --> 00:22:11,840 Speaker 1: of the top triathletes in the world in his age group, definitely, 363 00:22:11,920 --> 00:22:14,560 Speaker 1: And and you know, was at the championships almost every 364 00:22:14,640 --> 00:22:17,280 Speaker 1: year when he wanted to. I was a part of that. 365 00:22:18,240 --> 00:22:23,640 Speaker 1: But he did all the little things. He did all 366 00:22:23,720 --> 00:22:26,560 Speaker 1: the small things. And what are those small things to 367 00:22:26,800 --> 00:22:31,080 Speaker 1: everything I talked about frequently and just did. It's a 368 00:22:31,119 --> 00:22:36,480 Speaker 1: little bit of stretching, hydration, post exercise, refueling. He was 369 00:22:36,520 --> 00:22:39,679 Speaker 1: working out really frequently, the warm up as I just 370 00:22:39,720 --> 00:22:42,720 Speaker 1: talked about all the little things. You know, if you're 371 00:22:42,760 --> 00:22:47,800 Speaker 1: a foam roller, the things that keep your body healthy 372 00:22:47,840 --> 00:22:50,840 Speaker 1: that you don't have to spend a heck of a 373 00:22:50,880 --> 00:22:54,120 Speaker 1: lot of time doing whatever your routine is, is sticking 374 00:22:54,119 --> 00:22:57,399 Speaker 1: to that routine and doing them consistently. All the little 375 00:22:57,440 --> 00:23:01,160 Speaker 1: things that people dismiss. Let's say what that does matter? 376 00:23:01,240 --> 00:23:04,720 Speaker 1: That much. And to go back to my book, the 377 00:23:05,680 --> 00:23:08,520 Speaker 1: clients in there were just like this client. They all 378 00:23:08,640 --> 00:23:12,119 Speaker 1: do the little things consistently. They don't stop. You know, 379 00:23:12,200 --> 00:23:14,679 Speaker 1: that's one of the problems we we have far as 380 00:23:14,720 --> 00:23:17,280 Speaker 1: human nature goes, is once we're healthy, we stopped doing that. 381 00:23:17,359 --> 00:23:18,760 Speaker 1: We oh, I don't need to do it anymore. I 382 00:23:18,800 --> 00:23:20,760 Speaker 1: don't need to do the warm up. I don't need 383 00:23:20,840 --> 00:23:23,760 Speaker 1: to you know, hydrate, I don't need to do a 384 00:23:23,800 --> 00:23:25,679 Speaker 1: couple of minutes of stretching at the end of the workout. 385 00:23:25,720 --> 00:23:27,600 Speaker 1: And by the way, that's where I believe it's most 386 00:23:27,600 --> 00:23:30,200 Speaker 1: important for the vast majority of us at the end 387 00:23:30,680 --> 00:23:33,520 Speaker 1: keep those muscles working through their full range of motion. 388 00:23:34,040 --> 00:23:36,920 Speaker 1: We sit all day, our muscles get tighter. We exercise, 389 00:23:36,960 --> 00:23:39,919 Speaker 1: our muscles get tighter. So the little things, but we 390 00:23:39,920 --> 00:23:43,320 Speaker 1: stopped doing them. And that's the point of this number five. 391 00:23:44,240 --> 00:23:47,879 Speaker 1: Those little things that we think are little and maybe inconsequential, 392 00:23:47,960 --> 00:23:49,919 Speaker 1: that we do for a certain amount of time. And 393 00:23:49,960 --> 00:23:56,720 Speaker 1: that's why a routine, people, is everything. Your pre event routine, 394 00:23:56,960 --> 00:24:01,760 Speaker 1: your post run, your post bike ride, your who swim stretch, 395 00:24:02,680 --> 00:24:05,320 Speaker 1: whatever it is. But you don't stop doing them once 396 00:24:05,359 --> 00:24:08,240 Speaker 1: you get healthy, or once you think you don't need 397 00:24:08,280 --> 00:24:10,879 Speaker 1: them anymore. So when I say get healthy, that's oftentimes 398 00:24:10,920 --> 00:24:14,520 Speaker 1: when people are injured, you know, they do their rehab 399 00:24:14,560 --> 00:24:18,080 Speaker 1: exercises and they don't make them prehab. They stop and 400 00:24:18,119 --> 00:24:22,439 Speaker 1: they let things get weak and unbalanced. So focus on 401 00:24:22,480 --> 00:24:24,119 Speaker 1: the little things, and you know what, you start to 402 00:24:24,119 --> 00:24:26,960 Speaker 1: feel good about yourself when you have those routines. It's 403 00:24:27,000 --> 00:24:29,400 Speaker 1: like taking a vitamin every morning. If that's something you do. 404 00:24:30,520 --> 00:24:32,879 Speaker 1: You know, I have a whole routine for my kids 405 00:24:32,920 --> 00:24:36,199 Speaker 1: every morning, and it's it's pretty involved, but I have 406 00:24:36,240 --> 00:24:38,000 Speaker 1: it down. You know, didn't take as long as it 407 00:24:38,040 --> 00:24:40,920 Speaker 1: did when I first started doing it. But the little 408 00:24:40,920 --> 00:24:44,200 Speaker 1: things we don't stop doing. I put on classical music 409 00:24:44,200 --> 00:24:46,600 Speaker 1: for my two dogs every night, and a different song 410 00:24:47,480 --> 00:24:50,120 Speaker 1: or a different playlist, I should say, and they're really 411 00:24:50,160 --> 00:24:53,480 Speaker 1: calm dogs. I think that's one part of many. But 412 00:24:53,640 --> 00:24:56,800 Speaker 1: I do all the little things consistently. So focus on 413 00:24:56,840 --> 00:25:00,639 Speaker 1: those little things and don't take them out just because 414 00:25:00,640 --> 00:25:03,720 Speaker 1: you think you don't need them anymore. You do all right, 415 00:25:04,320 --> 00:25:07,399 Speaker 1: One more quick break and when we come back, final 416 00:25:07,520 --> 00:25:10,680 Speaker 1: three things you should focus on. If you're are fifty 417 00:25:10,720 --> 00:25:24,320 Speaker 1: plus and exercising, we'll be right back talking about what 418 00:25:24,359 --> 00:25:28,960 Speaker 1: you should focus on if you are fifty plus and exercising, 419 00:25:29,440 --> 00:25:32,960 Speaker 1: and we are on number six, and I really like 420 00:25:33,080 --> 00:25:36,520 Speaker 1: this one kind of clarifies connects to a few of 421 00:25:36,520 --> 00:25:39,159 Speaker 1: the ones I just spoke about. But focus on the 422 00:25:39,280 --> 00:25:43,160 Speaker 1: cost benefit of what you are going to do. And 423 00:25:43,240 --> 00:25:45,520 Speaker 1: if you're working with a coach or a trainer, that's 424 00:25:45,560 --> 00:25:50,200 Speaker 1: my job. The cost benefit, you know, getting you the 425 00:25:50,200 --> 00:25:53,480 Speaker 1: greatest results, shortest amount of time, with the least likelihood 426 00:25:53,520 --> 00:25:57,880 Speaker 1: of injury. So the cost benefit. There's so many options now. 427 00:25:58,480 --> 00:26:00,720 Speaker 1: You know, you can do workouts at home with anyone 428 00:26:00,800 --> 00:26:03,239 Speaker 1: anywhere in the world, and that's a really good thing 429 00:26:03,280 --> 00:26:07,000 Speaker 1: and really bad thing, as I say frequently, and many 430 00:26:07,040 --> 00:26:11,760 Speaker 1: of those people to differentiate themselves are doing insane movements. 431 00:26:13,160 --> 00:26:17,080 Speaker 1: Were movements with people too soon, So you have to 432 00:26:17,800 --> 00:26:20,199 Speaker 1: weigh the cost benefit. Now. The main problem here is 433 00:26:20,240 --> 00:26:24,159 Speaker 1: you don't know if you don't know exercise, and you 434 00:26:24,200 --> 00:26:27,800 Speaker 1: don't know that that Olympic lift. I was just watching 435 00:26:28,240 --> 00:26:34,800 Speaker 1: yet another ah dead lift video and this was a gym, 436 00:26:34,840 --> 00:26:37,280 Speaker 1: and the person who owns the gym, they've been around 437 00:26:37,280 --> 00:26:40,920 Speaker 1: a while, and I'm surprised that they post these videos. 438 00:26:41,400 --> 00:26:43,520 Speaker 1: But suffice it to say, these dead lists were not 439 00:26:44,119 --> 00:26:48,800 Speaker 1: with good form at all, and they were heavy. And 440 00:26:48,920 --> 00:26:51,720 Speaker 1: you know, I think that that person doing that exercise 441 00:26:51,760 --> 00:26:54,080 Speaker 1: doesn't necessarily know. So you go, what am I gonna do? Tom, 442 00:26:54,160 --> 00:26:57,200 Speaker 1: You know, listen to the show, and if and when 443 00:26:57,800 --> 00:27:05,000 Speaker 1: you follow a routine of someone's research that person make 444 00:27:05,040 --> 00:27:07,639 Speaker 1: sure they have some credentials at the very least. Just 445 00:27:07,680 --> 00:27:10,320 Speaker 1: because they look good doesn't mean they know what they're doing. 446 00:27:10,600 --> 00:27:11,760 Speaker 1: And just because there are a lot of people do 447 00:27:11,800 --> 00:27:14,880 Speaker 1: it doesn't mean it's the right thing to do. It's 448 00:27:14,920 --> 00:27:20,159 Speaker 1: about staying injury free. And so the cost benefit. You know, 449 00:27:20,240 --> 00:27:22,840 Speaker 1: I can't tell you how many times I'll be doing 450 00:27:22,840 --> 00:27:26,000 Speaker 1: an exercise and whatever situation and someone will say, hey, 451 00:27:26,040 --> 00:27:27,760 Speaker 1: modify it, like you know, make it, make it harder 452 00:27:27,800 --> 00:27:30,439 Speaker 1: like this, let's do this, And I'll say, no, I 453 00:27:30,480 --> 00:27:34,440 Speaker 1: don't need to because the cost, the potential for injury 454 00:27:34,720 --> 00:27:39,000 Speaker 1: so far outweighs the benefit. That goes back to the 455 00:27:39,000 --> 00:27:42,080 Speaker 1: first two I gave. You. Focus on the basics. People, 456 00:27:42,800 --> 00:27:44,879 Speaker 1: If you focus on the basics and you do them consistently, 457 00:27:44,960 --> 00:27:52,000 Speaker 1: especially at fifty, it's gonna work for you. It's gonna 458 00:27:52,040 --> 00:27:55,720 Speaker 1: really work for you. And you know what, this this 459 00:27:55,760 --> 00:27:58,520 Speaker 1: brings up a really interesting point again, back to those 460 00:27:58,560 --> 00:28:02,080 Speaker 1: of you who are in your seventies and are competing. 461 00:28:02,080 --> 00:28:04,800 Speaker 1: Maybe you're doing five k races, you know, little sprint, 462 00:28:04,840 --> 00:28:08,800 Speaker 1: triath whatever it is. If you are just showing up, 463 00:28:10,400 --> 00:28:14,160 Speaker 1: you're gonna start, you know, placing higher in your age group. 464 00:28:14,880 --> 00:28:16,640 Speaker 1: Because so many people don't do these things that I'm 465 00:28:16,640 --> 00:28:19,040 Speaker 1: talking about. And if you don't do them, you're not 466 00:28:19,119 --> 00:28:21,600 Speaker 1: competing for very long. You're gonna get hurt, you're gonna 467 00:28:21,600 --> 00:28:25,760 Speaker 1: get injured, you're gonna get burnt out. So just being consistent, 468 00:28:25,840 --> 00:28:30,080 Speaker 1: focusing on the basics, uh, focusing on the little things, 469 00:28:30,200 --> 00:28:34,159 Speaker 1: focusing on the cost benefit of exercise, and many of 470 00:28:34,160 --> 00:28:37,320 Speaker 1: the people who put is always get ahead of myself. 471 00:28:38,000 --> 00:28:41,280 Speaker 1: You are going to benefit and and be competitive for 472 00:28:41,400 --> 00:28:45,200 Speaker 1: many years to come. Just sheer numbers. Right, if you're 473 00:28:45,240 --> 00:28:47,560 Speaker 1: ninety years old and you're competing, chances are you're probably 474 00:28:47,600 --> 00:28:52,600 Speaker 1: gonna get on the podium whatever you're doing. Right, So 475 00:28:52,720 --> 00:28:57,640 Speaker 1: focus on the cost benefit of the exercise. And if 476 00:28:57,640 --> 00:28:59,440 Speaker 1: you don't know, do some research. And if you have 477 00:28:59,440 --> 00:29:04,160 Speaker 1: a question, if it feels weird people, it probably is. 478 00:29:05,480 --> 00:29:08,280 Speaker 1: And the more movement you're doing, and the heavier the weight, 479 00:29:10,440 --> 00:29:13,959 Speaker 1: the more cautious you have to be, because once that 480 00:29:14,040 --> 00:29:19,320 Speaker 1: injury happens, it depends on the severity of the injury obviously, 481 00:29:19,320 --> 00:29:21,120 Speaker 1: and what it is, and and your fitness on all 482 00:29:21,160 --> 00:29:25,880 Speaker 1: those things. But the body doesn't bounce back as quickly 483 00:29:25,920 --> 00:29:29,360 Speaker 1: at fifty or sixty, and you don't want to be 484 00:29:29,440 --> 00:29:34,120 Speaker 1: out for weeks on end. You don't want surgery if 485 00:29:34,160 --> 00:29:39,000 Speaker 1: you can avoid it. So say, is this exercise? Can 486 00:29:39,040 --> 00:29:41,720 Speaker 1: I do this exercise differently? Or can I do something 487 00:29:41,800 --> 00:29:47,000 Speaker 1: different and still get benefit? And the answer I don't 488 00:29:47,000 --> 00:29:50,640 Speaker 1: even have to know the example. The answer is yes, yes. 489 00:29:51,600 --> 00:29:55,360 Speaker 1: So focus on the cost benefit too heavy. I'm out 490 00:29:55,920 --> 00:30:00,520 Speaker 1: to advanced. I'm out competition, to to beat someone at 491 00:30:00,920 --> 00:30:04,760 Speaker 1: you know, insane number of repetitions of something. I'm out. 492 00:30:05,280 --> 00:30:07,840 Speaker 1: I don't need to prove anything. I want to prove 493 00:30:07,880 --> 00:30:10,920 Speaker 1: that I'm injury free. That's what I'm most proud of. 494 00:30:11,720 --> 00:30:14,680 Speaker 1: All right, enough with that one, So focus on cost 495 00:30:14,720 --> 00:30:20,040 Speaker 1: benefit number seven. I like this. Listen to your body, 496 00:30:20,360 --> 00:30:25,160 Speaker 1: not other people. All right. Everyone has an opinion. Everyone 497 00:30:25,200 --> 00:30:28,560 Speaker 1: has an opinion, everyone's an expert. Everyone knows the exact 498 00:30:29,320 --> 00:30:33,560 Speaker 1: type of shoe you should wear, the exact cause of 499 00:30:33,640 --> 00:30:38,440 Speaker 1: your plan or fasciitis if it were that easy. There 500 00:30:38,440 --> 00:30:40,760 Speaker 1: won't be that many people who have so many issues, 501 00:30:41,480 --> 00:30:44,560 Speaker 1: all right, So first and foremost focused on listening to 502 00:30:44,760 --> 00:30:47,920 Speaker 1: your body. If you are doing an exercise in a class, 503 00:30:48,440 --> 00:30:51,320 Speaker 1: whether it's virtual or in person, and it doesn't feel right, 504 00:30:52,080 --> 00:30:56,320 Speaker 1: you're out or you change it. Even when I was 505 00:30:56,360 --> 00:30:58,760 Speaker 1: a trainer and a coach working one on one with people, 506 00:30:59,160 --> 00:31:02,200 Speaker 1: I was so often asking questions to the point where 507 00:31:02,200 --> 00:31:04,320 Speaker 1: clients would get annoyed. Stop asking me if this hurts, 508 00:31:04,320 --> 00:31:06,680 Speaker 1: Stop asking me how I feel? You know, am I 509 00:31:06,720 --> 00:31:09,000 Speaker 1: feeling it here? What muscles am I feeling it in? 510 00:31:10,760 --> 00:31:12,920 Speaker 1: Because I was so important, and even with all of 511 00:31:12,960 --> 00:31:15,880 Speaker 1: those questions I would ask, I was never inside their body. 512 00:31:15,920 --> 00:31:20,040 Speaker 1: I never knew everyone has different pain thresholds and can 513 00:31:20,120 --> 00:31:23,520 Speaker 1: esthetic awareness. And so at the end of the day, 514 00:31:23,680 --> 00:31:26,800 Speaker 1: you need to listen to your body and when in doubt, 515 00:31:27,360 --> 00:31:32,240 Speaker 1: leave it out, change it, change it. And that's leading 516 00:31:32,240 --> 00:31:36,160 Speaker 1: to my final point coming up. But listen to your body. 517 00:31:36,720 --> 00:31:39,800 Speaker 1: It will tell you what it needs. It will tell 518 00:31:39,840 --> 00:31:42,560 Speaker 1: you and the more you exercise, by the way, the 519 00:31:42,680 --> 00:31:44,600 Speaker 1: longer you do this, I say, I've been doing this 520 00:31:44,640 --> 00:31:47,640 Speaker 1: for so long, so many decades. I know my body 521 00:31:47,760 --> 00:31:52,640 Speaker 1: really well. And that's why amongst other reasons. I rarely, 522 00:31:52,680 --> 00:31:57,920 Speaker 1: if ever, will allow someone to push me in a 523 00:31:57,960 --> 00:31:59,760 Speaker 1: workout or tell me to do something because I know 524 00:32:00,040 --> 00:32:03,600 Speaker 1: what my body needs and I can uh. I'm not 525 00:32:03,640 --> 00:32:06,320 Speaker 1: trusting someone else to tell me how I feel or 526 00:32:06,320 --> 00:32:08,800 Speaker 1: how hard I should go. I know, I know. Now. 527 00:32:08,840 --> 00:32:10,440 Speaker 1: I'm not saying you don't get coached by people and 528 00:32:10,480 --> 00:32:13,280 Speaker 1: get pushed. What I'm saying is you know best. And 529 00:32:13,320 --> 00:32:17,320 Speaker 1: the more you exercise and the more you become connected 530 00:32:17,360 --> 00:32:20,200 Speaker 1: to your body. And that's through things like yoga and 531 00:32:20,280 --> 00:32:24,560 Speaker 1: the more mindful type exercise disciplines. And that's why you 532 00:32:24,600 --> 00:32:26,760 Speaker 1: should do so many different ones like yoga and mix 533 00:32:26,800 --> 00:32:28,800 Speaker 1: it all up and do the five components of fitness, 534 00:32:29,040 --> 00:32:31,480 Speaker 1: because you get to know your body. And sometimes there 535 00:32:31,520 --> 00:32:33,800 Speaker 1: are things that you feel and you go, oh, maybe 536 00:32:33,800 --> 00:32:36,080 Speaker 1: I should stop, but you know that it's an ache 537 00:32:36,160 --> 00:32:39,200 Speaker 1: or pain that's gonna go away because you've you've experienced 538 00:32:39,200 --> 00:32:42,719 Speaker 1: it before. You know your body that well. So focus 539 00:32:42,760 --> 00:32:47,280 Speaker 1: on listening to your body, not other people. And listen 540 00:32:47,280 --> 00:32:51,760 Speaker 1: to your body because as we age, it talks to 541 00:32:51,840 --> 00:32:55,000 Speaker 1: us a heck of a lot more. All right, No 542 00:32:55,040 --> 00:32:58,200 Speaker 1: one knows your body like you do. And finally, number 543 00:32:58,240 --> 00:33:03,240 Speaker 1: eight we're act to variation and recovery. And I put 544 00:33:03,280 --> 00:33:07,280 Speaker 1: the two together because it's recovery. That's if someone talks 545 00:33:07,320 --> 00:33:09,520 Speaker 1: to me about aging and exercise, what's the number one 546 00:33:09,560 --> 00:33:12,080 Speaker 1: thing they generally bring up. It takes so much longer 547 00:33:12,080 --> 00:33:15,960 Speaker 1: to recover. Of course it does. That's why professional athletes 548 00:33:16,000 --> 00:33:19,200 Speaker 1: take things like growth hormone and and and steroids. You know, 549 00:33:19,240 --> 00:33:22,560 Speaker 1: it's not only a performance enhancer. For so many of them, 550 00:33:22,640 --> 00:33:25,200 Speaker 1: it's for recovery. It's so that they can work out 551 00:33:25,480 --> 00:33:29,360 Speaker 1: the next day, especially when they're older. And that's how 552 00:33:29,400 --> 00:33:32,280 Speaker 1: you know that a lot of professional athletes, by the way, 553 00:33:32,320 --> 00:33:34,719 Speaker 1: are taking things because they're getting so much better at 554 00:33:34,720 --> 00:33:38,320 Speaker 1: ages where you go, that's a little that's a little funny. 555 00:33:38,480 --> 00:33:41,040 Speaker 1: But recovery is our bodies just don't recover as much. 556 00:33:41,280 --> 00:33:43,120 Speaker 1: And that's why you listen to your body, and that's 557 00:33:43,120 --> 00:33:46,040 Speaker 1: why you do the little things, and that's why you 558 00:33:46,080 --> 00:33:50,280 Speaker 1: focus on the basics. And by the way, the little 559 00:33:50,280 --> 00:33:54,920 Speaker 1: things can include naps. Should have thrown that in there. Sleep, 560 00:33:56,000 --> 00:33:59,280 Speaker 1: so recovery. Our bodies need more time to recover as 561 00:33:59,280 --> 00:34:01,920 Speaker 1: we get older. And that's okay. But here's the little 562 00:34:01,920 --> 00:34:04,320 Speaker 1: twist I want to put on recovery. That doesn't mean 563 00:34:04,360 --> 00:34:08,879 Speaker 1: you need to take five days off. When I talk 564 00:34:08,960 --> 00:34:13,120 Speaker 1: about recovery in the fifty plus crowd, for me, of course, 565 00:34:13,160 --> 00:34:15,360 Speaker 1: sleep and all those things I talked about, giving yourself 566 00:34:15,360 --> 00:34:19,480 Speaker 1: more time listening to your body. But recovery also comes 567 00:34:19,480 --> 00:34:23,040 Speaker 1: down to variation. You know, the topic I talked about 568 00:34:23,239 --> 00:34:26,799 Speaker 1: ad nauseum for a reason, so, in other words, what 569 00:34:26,840 --> 00:34:28,600 Speaker 1: we love to do. So I was a runner first 570 00:34:28,600 --> 00:34:30,600 Speaker 1: and foremost back in the day. Then I started doing 571 00:34:30,600 --> 00:34:33,160 Speaker 1: triathlon because I realized I needed to do other things. 572 00:34:34,280 --> 00:34:36,680 Speaker 1: So if you're a swimmer, you know, whatever you're If 573 00:34:36,719 --> 00:34:40,080 Speaker 1: you're a yoga person, back to those five components of 574 00:34:40,080 --> 00:34:44,239 Speaker 1: fitness and what you are you know, genetically predisposed to do. 575 00:34:44,280 --> 00:34:48,799 Speaker 1: When it comes to exercise and activity, you can't just 576 00:34:48,880 --> 00:34:53,040 Speaker 1: do it, and especially at fifty six seventy eight, you 577 00:34:53,080 --> 00:34:55,360 Speaker 1: can't just run. And those people who did, they're not 578 00:34:55,400 --> 00:34:59,240 Speaker 1: doing it anymore. And so when I talk about recovery, 579 00:34:59,320 --> 00:35:01,360 Speaker 1: I still believe it one day completely off for the 580 00:35:01,400 --> 00:35:03,840 Speaker 1: most part. The harder you exercise, by the way, the 581 00:35:03,880 --> 00:35:07,799 Speaker 1: more you appreciate in need that day. But you can 582 00:35:07,800 --> 00:35:11,040 Speaker 1: still exercises every day, six days a week at least, 583 00:35:12,120 --> 00:35:17,840 Speaker 1: and recovery is mixing it up, so in other words, swimming, biking, running, 584 00:35:17,880 --> 00:35:22,160 Speaker 1: doing different components, strength training, you know, all of the 585 00:35:22,200 --> 00:35:27,320 Speaker 1: things I talked about. That's recovery, recovering from quite often 586 00:35:27,560 --> 00:35:30,439 Speaker 1: that one thing you really love to do. If it's 587 00:35:30,480 --> 00:35:33,680 Speaker 1: tennis and you just do tennis, you're gonna get, you know, 588 00:35:33,760 --> 00:35:36,239 Speaker 1: tennis elbow, if you're a golfer, you're gonna get. You 589 00:35:36,280 --> 00:35:40,040 Speaker 1: can't just do that thing. So recovery, and that's great 590 00:35:40,040 --> 00:35:41,720 Speaker 1: news for those of you who want to be active 591 00:35:41,719 --> 00:35:46,799 Speaker 1: and you should. Recovery for me is variation. Recovery for 592 00:35:46,840 --> 00:35:50,160 Speaker 1: me is not only varying the thing you do, the mode, 593 00:35:50,920 --> 00:35:54,000 Speaker 1: it's also varying the intensities. And that's why I've done 594 00:35:54,000 --> 00:35:57,440 Speaker 1: shows on those. And it doesn't mean you just you 595 00:35:57,480 --> 00:36:00,279 Speaker 1: don't even have to stop running per se, but you're 596 00:36:00,280 --> 00:36:02,520 Speaker 1: gonna do he'll workout. You're gonna do an interval workout, 597 00:36:02,560 --> 00:36:06,240 Speaker 1: You're gonna do an endurance workout. So there's variation within 598 00:36:06,400 --> 00:36:10,840 Speaker 1: your sports or activity you love. And then there's variation 599 00:36:11,360 --> 00:36:14,320 Speaker 1: with the five components of fitness and just different types 600 00:36:14,360 --> 00:36:17,960 Speaker 1: of exercise. And that's great news because I want to 601 00:36:17,960 --> 00:36:22,600 Speaker 1: bring this all to a close here by saying fifties, sixties, seventies, 602 00:36:23,719 --> 00:36:26,160 Speaker 1: you don't slow down. You don't have to slow down, 603 00:36:26,360 --> 00:36:30,480 Speaker 1: quote unquote slow down. You need to exercise smarter, You 604 00:36:30,520 --> 00:36:32,000 Speaker 1: need to listen to your body and do all the 605 00:36:32,000 --> 00:36:35,000 Speaker 1: things I talked about. So it's not saying, oh, I 606 00:36:35,000 --> 00:36:39,480 Speaker 1: got you know, I'm seventy now, I you know. You 607 00:36:39,560 --> 00:36:42,360 Speaker 1: keep exercising, you keep doing all the things and implementing 608 00:36:42,400 --> 00:36:44,360 Speaker 1: all the things I talked about in all of these shows. 609 00:36:45,520 --> 00:36:47,520 Speaker 1: So many of you will be in your best shape 610 00:36:47,800 --> 00:36:51,120 Speaker 1: at sixty because so many people weren't doing the things 611 00:36:51,160 --> 00:36:53,200 Speaker 1: we didn't. They didn't know, they weren't into it. And 612 00:36:53,239 --> 00:36:58,680 Speaker 1: there's twenties, thirties, forties, fifties, so there's awesome news. And 613 00:36:58,719 --> 00:37:02,040 Speaker 1: all you have to do is follow the advice consistently 614 00:37:03,120 --> 00:37:05,800 Speaker 1: because you can still push it, just have to push 615 00:37:05,800 --> 00:37:11,920 Speaker 1: it intelligently. You can still be super competitive, but you 616 00:37:11,960 --> 00:37:16,440 Speaker 1: do it within your age group hopefully. And that client 617 00:37:17,080 --> 00:37:19,879 Speaker 1: the opening chapter in my book. At sixty three, he's 618 00:37:19,920 --> 00:37:23,480 Speaker 1: beating twenties and thirty year old Division one tennis players 619 00:37:24,680 --> 00:37:28,080 Speaker 1: because he does all the things I just talked about, 620 00:37:29,600 --> 00:37:33,520 Speaker 1: all the things. Don't cherry pick. Then say okay, you 621 00:37:33,560 --> 00:37:37,200 Speaker 1: know didn't change the recipe. You change the recipe, it 622 00:37:37,280 --> 00:37:39,920 Speaker 1: tastes differently, and don't complain that it tastes differently when 623 00:37:39,920 --> 00:37:44,880 Speaker 1: you change the recipe. All right, let me just finish 624 00:37:44,960 --> 00:37:48,759 Speaker 1: up by saying, even though the show is titled Things 625 00:37:48,760 --> 00:37:52,319 Speaker 1: you Should Do after fifty, you should do these, all 626 00:37:52,360 --> 00:37:56,120 Speaker 1: of these, you know, regardless of your age. And the 627 00:37:56,160 --> 00:37:58,560 Speaker 1: line I wrote was, these are the things we should 628 00:37:58,600 --> 00:38:00,800 Speaker 1: have done, or you should have done when you were younger, 629 00:38:00,920 --> 00:38:04,440 Speaker 1: that you have to do now because the body is 630 00:38:04,440 --> 00:38:07,440 Speaker 1: so much more resilient, because you don't need as much recovery, 631 00:38:07,520 --> 00:38:10,239 Speaker 1: because you won't injure yourself at twenty the way you 632 00:38:10,280 --> 00:38:17,319 Speaker 1: will at sixty. So it applies to everyone, but I 633 00:38:17,360 --> 00:38:19,560 Speaker 1: needed to put a title, and it makes more sense 634 00:38:19,640 --> 00:38:23,360 Speaker 1: and applies more to those of us who have crossed 635 00:38:23,360 --> 00:38:27,839 Speaker 1: over fifty. But they're the same things we all should 636 00:38:27,880 --> 00:38:34,560 Speaker 1: have done when we were younger. That's pretty happy. And 637 00:38:34,560 --> 00:38:36,680 Speaker 1: those of you who are younger who are listening, if 638 00:38:36,719 --> 00:38:40,480 Speaker 1: you start to do these things now, it's just like 639 00:38:41,800 --> 00:38:44,360 Speaker 1: you know, one book I have written and still have 640 00:38:44,480 --> 00:38:46,200 Speaker 1: yet to get out there. They keep saying they want 641 00:38:46,200 --> 00:38:50,879 Speaker 1: something else, your four o K fitness plan, So you're 642 00:38:50,880 --> 00:38:53,000 Speaker 1: investing in your health at a young age, and it's 643 00:38:53,040 --> 00:38:55,439 Speaker 1: dollar cost averaging. So this was the book. I took 644 00:38:55,480 --> 00:38:59,640 Speaker 1: the financial and just put it to the fitness. The 645 00:38:59,680 --> 00:39:02,680 Speaker 1: same things hold true. If you start investing at twenty, 646 00:39:03,600 --> 00:39:08,600 Speaker 1: not going crazy blue chip stocks a little bit, you 647 00:39:08,640 --> 00:39:12,319 Speaker 1: are really well off at sixty, same exact thing holds 648 00:39:12,320 --> 00:39:14,239 Speaker 1: true for your health. And I feel like I gotta 649 00:39:14,480 --> 00:39:17,839 Speaker 1: push that book again and try new things. Try new 650 00:39:17,880 --> 00:39:19,920 Speaker 1: things good for the body and the mind as we 651 00:39:19,960 --> 00:39:25,600 Speaker 1: get older. And I'm gonna give you one final takeaway tip. 652 00:39:26,120 --> 00:39:29,440 Speaker 1: I don't do a lot of barbell work. I do 653 00:39:29,560 --> 00:39:32,040 Speaker 1: dumbbells because when you hold a barbell I haven't done 654 00:39:32,040 --> 00:39:37,080 Speaker 1: a barbell chess press in years because more stress on 655 00:39:37,280 --> 00:39:41,799 Speaker 1: the joints, especially the shoulders and the elbows when you're 656 00:39:42,280 --> 00:39:44,560 Speaker 1: hands are fixed like that. So when you have more 657 00:39:44,600 --> 00:39:47,439 Speaker 1: freedom of movement with dumbbells, you can use cables other 658 00:39:47,440 --> 00:39:51,000 Speaker 1: things as well. And it holds true for other exercises 659 00:39:51,480 --> 00:39:54,480 Speaker 1: where you use a bar So just know that. So 660 00:39:54,520 --> 00:39:57,560 Speaker 1: this is the variation. This is changing things around. So 661 00:39:57,680 --> 00:40:00,520 Speaker 1: one tip, if you are doing chest and you're older 662 00:40:00,560 --> 00:40:05,120 Speaker 1: and you have shoulder pain elbow pain, try just using 663 00:40:05,120 --> 00:40:09,920 Speaker 1: the dumbells. Having that freedom of movement makes a huge difference. 664 00:40:10,560 --> 00:40:13,239 Speaker 1: Any amount of stress you put on that joint, all right, 665 00:40:14,560 --> 00:40:16,120 Speaker 1: and you can push it. People you want to go 666 00:40:16,200 --> 00:40:19,760 Speaker 1: super heavy, be my guest, all right, just cost benefit, 667 00:40:21,480 --> 00:40:23,839 Speaker 1: That's what it's all about. Let's be healthy as long 668 00:40:23,880 --> 00:40:28,640 Speaker 1: as we can be. All right, enough, thank you for listening. 669 00:40:28,840 --> 00:40:31,120 Speaker 1: If you have not yet rated the show, I say 670 00:40:31,160 --> 00:40:33,160 Speaker 1: that the end of every show, you need to please 671 00:40:33,280 --> 00:40:37,719 Speaker 1: rate the show and comments are greatly appreciated. They help 672 00:40:37,760 --> 00:40:39,400 Speaker 1: with the ranking. So if you take a couple of 673 00:40:39,400 --> 00:40:42,719 Speaker 1: minutes and just leave a comment or review, I would 674 00:40:42,719 --> 00:40:45,480 Speaker 1: greatly appreciate it and thank you for doing so. Again, 675 00:40:45,840 --> 00:40:49,240 Speaker 1: subscribe to the podcast if you have not already. Great 676 00:40:49,239 --> 00:40:51,920 Speaker 1: guests coming up, great shows, and reach out to me. 677 00:40:52,040 --> 00:40:56,839 Speaker 1: I love hearing from you. And again that one of many. 678 00:40:56,960 --> 00:40:59,520 Speaker 1: But that final email I just received from the woman 679 00:40:59,560 --> 00:41:01,680 Speaker 1: in a seven he saying Tom stopped talking about being 680 00:41:01,719 --> 00:41:04,600 Speaker 1: in your fifties. You're young. It's all relative, right, But 681 00:41:04,719 --> 00:41:07,640 Speaker 1: that that led to me getting all amped up to 682 00:41:07,680 --> 00:41:10,960 Speaker 1: do the show finally. So Tom h Fit is Instagram, 683 00:41:11,000 --> 00:41:14,160 Speaker 1: tom h fit is my Twitter and Fitness Disrupted. Just 684 00:41:14,160 --> 00:41:16,520 Speaker 1: go to that website. Email me through there. And learn 685 00:41:16,600 --> 00:41:20,000 Speaker 1: more about the show and myself there as well. I 686 00:41:20,040 --> 00:41:22,360 Speaker 1: love would I do. I really want you to be 687 00:41:22,400 --> 00:41:25,800 Speaker 1: injury free. It's tough to do shows like this where, 688 00:41:26,200 --> 00:41:29,719 Speaker 1: you know, sometimes I feel like I'm people are thinking, oh, well, 689 00:41:29,719 --> 00:41:33,480 Speaker 1: he's saying we can't do. No, you can do smarter 690 00:41:34,719 --> 00:41:39,839 Speaker 1: and more of everything rather than a lot of one thing, 691 00:41:40,480 --> 00:41:45,400 Speaker 1: and that is excessive moderation. All right, thank you for listening. 692 00:41:45,719 --> 00:41:50,640 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in Yourself. 693 00:41:54,719 --> 00:41:58,319 Speaker 1: Fitness Disrupted is a production of I Heart Radio. For 694 00:41:58,400 --> 00:42:01,239 Speaker 1: more podcasts from my heart Radio, visit the I heart 695 00:42:01,320 --> 00:42:04,680 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 696 00:42:04,760 --> 00:42:05,520 Speaker 1: favorite shows.