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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted twenty

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Speaker 1: one signs of a successful workout that have nothing to

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Speaker 1: do with sweat or soreness or the scale I threw

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Speaker 1: in or the scale. This is an article that I

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Speaker 1: read recently and said I have to have the writer on.

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Speaker 1: And I happened to know the writer to have worked

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Speaker 1: with her on numerous articles, contributed to her articles. She

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Speaker 1: is an amazing writer, she is an athlete, and she's

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Speaker 1: exactly what I want as a guest on Fitness Disrupted.

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Speaker 1: So this sign jumped out at me as I was

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Speaker 1: doing my morning research into the latest articles and studies

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Speaker 1: of the day in the week, and this jumped out,

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Speaker 1: and I love it. And it's similar to one and

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Speaker 1: I did a podcast I did not too long ago,

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Speaker 1: eight ways to measure exercise success instead of the scale.

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Speaker 1: And so she has more and I love them all,

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Speaker 1: and this is something we need to talk about. So

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Speaker 1: such a perfect topic for Fitness Disrupted, because exercise is

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Speaker 1: not just about the scale. I say it almost every

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Speaker 1: podcast because it is that important. And this show will

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Speaker 1: give you almost two dozen ways to measure success again,

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Speaker 1: and that is so important. This is exactly what the

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Speaker 1: fitness and exercise industry needs going forward, this type of information.

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Speaker 1: All right, So who is Cindy Kuzma? Let me give

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Speaker 1: you her bio and and she again is awesome, awesome,

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Speaker 1: phenomenal writer, phenomenal athletes, And here you go. Cindy Kuzma

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Speaker 1: is a freelance writer, author, and podcaster living in Chicago.

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Speaker 1: She first moved there to earn her master's degree from

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Speaker 1: Northwestern University's School of Journalism. Once she saw the Lakefront Trail,

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Speaker 1: she decided to stay there. She's trained for and completed

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Speaker 1: twenty two marathons, including seven in Boston. Now I have

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Speaker 1: to stop and say that's amazing, because anyone who's been

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Speaker 1: in Chicago in the winter knows how brutal that is,

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Speaker 1: and Boston is in April. So when you train for Boston,

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Speaker 1: you trained through the winter. So those of us who

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Speaker 1: are runners and those of us who know Chicago and

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Speaker 1: Boston marathon, that in and of itself is super impressive

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Speaker 1: on several levels. All Right. Her six years working for

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Speaker 1: medical journals taught her the way around a research paper.

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Speaker 1: Now she's fascinated by exercise science and how findings in

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Speaker 1: the lab can help everyday athletes improve their performance, prevent injury,

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Speaker 1: and live healthier lives. She also writes frequently about elite

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Speaker 1: runners and Paralympic competed editors, everyday athletes accomplishing extraordinary things,

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Speaker 1: and the active community in Chicago where winter forges deep

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Speaker 1: bonds between those brave enough to train through it. As

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Speaker 1: I just said that is it's one of my favorite

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Speaker 1: places to run in the summer too, along that trail.

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Speaker 1: It's just it's so beautiful. So you know, winters are brutal,

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Speaker 1: but those summers and the running community there, you go

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Speaker 1: out and run on the water, there's always like a

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Speaker 1: couple of hundred people doing it with you, all right.

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Speaker 1: Cindy writes regularly for Runners World, Chicago Magazine, Women's Running Magazine, Self,

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Speaker 1: and more. She's also written for Men's Health Furthermore, University

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Speaker 1: of Illinois alumni publications, The New York Times, Outside, Online,

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Speaker 1: Health dot Com, Eating Well, Women's Health, Prevention, Self, Vice,

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Speaker 1: USA Today magazines, and many other digital and print outlets. Yes,

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Speaker 1: I'm gonna read all those because it's super important. You

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Speaker 1: most likely if you read articles on exercise, you have

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Speaker 1: read some of Cindy Cosma's articles. You have to have.

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Speaker 1: She is prolific and I just love all her topics.

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Speaker 1: As I've said so many times, I'm only bringing people

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Speaker 1: on the show that I believe in and that I

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Speaker 1: believe are going to help you bust through the myths

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Speaker 1: with science. You know, it is no surprise that she

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Speaker 1: has a master's degree, that she is so versed in

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Speaker 1: exercise science. You you you read that in her articles. And again,

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Speaker 1: if you've read you know a handful of articles over

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Speaker 1: the years. You're interested in fitness and working out and

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Speaker 1: cardio and all that kind of stuff, you've read her

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Speaker 1: stuff all right. Her latest book, Rebound, Training your Mind

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Speaker 1: to Bounce Back Stronger from Sports Injuries with Mental Skills.

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Speaker 1: Coach Carrie Jackson Cheatle is out now from blooms Very Sport.

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Speaker 1: Together they host the Injured Athletes Club podcast and moderate

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Speaker 1: the Injured Athletes Club Facebook group, and they have a

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Speaker 1: great intro to that podcast as well. So sit back

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Speaker 1: and get ready for Cindy Cosma, and we are going

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Speaker 1: to go right through and this is going to help

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Speaker 1: you immeasurably enjoy and appreciate and see the value in

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Speaker 1: your workouts above and beyond being sore, being sweaty, and

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Speaker 1: seeing changes on the scale. We will be right back,

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Speaker 1: and we are back. Could not be more excited. As

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Speaker 1: I said in the intro, Cindy and I go way back, Cindy,

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Speaker 1: I was looking back at least two thousand fourteen. One

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Speaker 1: of your Runners World articles twelve Habits of highly Motivated Runners,

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Speaker 1: I contributed to, and that one gets shared all the time.

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Speaker 1: But like we I contributed to one of your shape

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Speaker 1: and then another Runners World how to learn from your

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Speaker 1: race experience You've written for Live Strong. So thank you

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Speaker 1: for taking the time and coming on. Of course, it's

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Speaker 1: an honor to speak with you and be on the

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Speaker 1: other side of the make with you for one time.

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Speaker 1: Right as I said to you earlier before we went

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Speaker 1: live started recording, that's gonna be the easiest interview for

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Speaker 1: me ever, because your article is so awesome. So yeah,

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Speaker 1: as I said in the intro, everybody I you know,

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Speaker 1: is doing my homework reading articles of the day, and

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Speaker 1: Cindy's article twenty one signs of a successful workout that

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Speaker 1: have nothing to do with sweat or soreness came across

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Speaker 1: my feet and I said, this is awesome, And I

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Speaker 1: wasn't surprised that Cindy wrote it. And this is exactly

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Speaker 1: what this show is about. So we're gonna get right

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Speaker 1: to it. Cindy and I are going to go through them.

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Speaker 1: I'm gonna have her, you know, lisd them and we'll

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Speaker 1: discuss them. But what I love, Cindy is that you

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Speaker 1: know it's not about the scale, and it's not about

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Speaker 1: and all those things are important, right, we want to

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Speaker 1: be a healthy weight, but you listed so many great

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Speaker 1: things that people don't think about enough agreating. It's another

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Speaker 1: reason I knew this was the perfect show to come

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Speaker 1: on because these are, like you said, the same things

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Speaker 1: that you preached all the time. There's so many benefits

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Speaker 1: that we get from physical activity, and why limit yourself

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Speaker 1: to just those very few? Yeah, And I think when

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Speaker 1: we limit ourselves, as so many people do, Cindy, they

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Speaker 1: get discouraged, right. I mean that's one of the huge

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Speaker 1: problems is when you just rely on the scale or

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Speaker 1: how you'll look. Obviously that takes time. There's other things involved.

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Speaker 1: As I say frequently, you know, every workout counts. Every

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Speaker 1: workout when you look at the science behind it, you

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Speaker 1: are benefiting from every single workout, and you'll see that

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Speaker 1: through Cindy's list. Um, let's just get right to it

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Speaker 1: because I want to hit all twenty one. And by

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Speaker 1: the way I said, I think I said in the intro.

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Speaker 1: You know I did a podcast called eight Ways to

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Speaker 1: Measure Exercise Success instead of the scale, so it's similar.

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Speaker 1: I would say. Cindy's list is more comprehensive and better.

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Speaker 1: She is a just phenomenal writer. So let's get right

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Speaker 1: to it. Number one. Number one is you feel better

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Speaker 1: than when you started. So pretty simple, right, Um, whether

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Speaker 1: you're already having a good day or whether you are

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Speaker 1: not exactly having a great day, you finished that workout,

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Speaker 1: you are probably gonna just feel better. We really, I think,

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Speaker 1: as as Leisa Carter, who's a sports psychologist that I

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Speaker 1: spoke to you for this article, says in this in

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Speaker 1: this section, we don't think about the emotional benefits of

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Speaker 1: exercise nearly as much as we think of the physical benefits.

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Speaker 1: But wow, those are really immediate, instant, and reinforce the habit,

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Speaker 1: so we're more likely to do it again and so important. Cindy,

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Speaker 1: you know the joke I use on the line Now,

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Speaker 1: I just turned fifty one broke fifty can't believe it.

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Speaker 1: And you know it used to be about vanity. Now

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Speaker 1: it's about sanity. I still get the vanity part. It

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Speaker 1: doesn't matter why you start right and now with COVID

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Speaker 1: and everything that's going on, you are guaranteed, you know,

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Speaker 1: to feel better regardless of what you do, how long

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Speaker 1: you do it. And that is one of the greatest

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Speaker 1: things about exercise is if you want to feel good,

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Speaker 1: you have the power just to go out for a

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Speaker 1: walk or do something and you're gonna feel better and

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Speaker 1: you're in control of that absolutely. And yeah, I mean

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Speaker 1: to your point, this is even more important right now. Um,

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Speaker 1: And I think the bigger picture too. And again this

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Speaker 1: is something that you talk about a lot. Some of

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Speaker 1: those long term goals that we have like weight loss

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Speaker 1: or appearance, I mean, those are really about feeling better anyway.

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Speaker 1: So you don't have to wait for those to feel better.

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Speaker 1: You can feel better immediately after you do that workout.

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Speaker 1: And it's really just a beautiful thing. Yes, it's so connected.

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Speaker 1: And I think Cindy and talk frequently about how you

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Speaker 1: know we live in a world and you know it

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Speaker 1: because you're writing about it all the time. It's it's

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Speaker 1: one of the other. Right, Is it's cardio, is its

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Speaker 1: strength training? Is it diet? Is it cardio? As far

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Speaker 1: as it's all of the above, as you just said, right,

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Speaker 1: it's a it's a snowball effect. You do a little

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Speaker 1: bit of exercise, you feel better about yourself, you make

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Speaker 1: better food choices, you know, you move more. So it's

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Speaker 1: all connected. And people don't hear that enough. It is

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Speaker 1: it is. But Tom, I think you're starting to give

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Speaker 1: away one of the later tips because it's all connected.

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Speaker 1: See that's yeah, So let's get right to it. Number two.

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Speaker 1: Number two, is that exercise as you've done before, feel easier.

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Speaker 1: I was so thrilled to speak with for this article,

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Speaker 1: to Ray Rikland, who's an amazing te in her here

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Speaker 1: in Chicago. She has this program called Ladies Who Lift

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Speaker 1: where she really works with women who are maybe scared

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Speaker 1: or intimidated by strength training and she helps them learn

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Speaker 1: to feel comfortable in the gym or in this sometimes

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Speaker 1: in these days right at home with it with weight

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Speaker 1: equipment UM. And she talked about this fact that you

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Speaker 1: might start with an exercise. You might start with say

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Speaker 1: three sets of twelve goblet squads with a ten pound

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Speaker 1: dumbbell and you're like, oh man, this feels so hard,

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Speaker 1: I can barely get through it. Well, you do the

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Speaker 1: same thing the next week, and suddenly you realize it

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Speaker 1: feels a little bit easier. And that's a true sign

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Speaker 1: of progress, a true sign of success. And when that, hey,

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Speaker 1: it only took you two workouts to get there. I

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Speaker 1: love that. And when I was a trainer many many

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Speaker 1: years New York City, one of my favorite things to

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Speaker 1: do at a specific gym was take the women down

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Speaker 1: to that scary, you know, free weight area that so

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Speaker 1: many women avoided, and we would go down there and

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Speaker 1: they would squat and do all the things that they

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Speaker 1: wanted to do, Olympic type whifts. And when you know,

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Speaker 1: a couple of months or so past, I would say, listen, now,

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Speaker 1: if any guy comes up to you and tells you,

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Speaker 1: you know, he needs to help you with your form,

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Speaker 1: just tell him you're good, because you know you have

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Speaker 1: the confidence and the skill now to go and do

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Speaker 1: whatever you want to do, wherever you want to do it.

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Speaker 1: I love that. And and that's self efficacy, right, that's confidence,

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Speaker 1: situational confidence that is so empowering, not just in the gym,

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Speaker 1: but outside as well. Absolutely, And another thing I want

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Speaker 1: to highlight in this tip is this idea that she

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Speaker 1: has of logging your workouts, and not only logging like

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Speaker 1: the weights and the sets and the reps, but actually

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Speaker 1: logging how you feel too, because that really helps you

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Speaker 1: tune into some of these lesser appreciated benefits. I mean,

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Speaker 1: if you didn't write down the fact that it felt easier,

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Speaker 1: you might not remember that next week or next month

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Speaker 1: or next But if you start kind of paying attention

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Speaker 1: to those things, um, you really can appreciate all those

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Speaker 1: benefits so important, and that leads directly to the next one.

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Speaker 1: Then Yes, number three is you can know you were

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Speaker 1: successful if you were able to make those same moves harder.

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Speaker 1: So again, thinking back to that three sets of twelve

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Speaker 1: goblet squats with the ten pound dumbell that we talked

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Speaker 1: about in the in the section before, now you're picking

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Speaker 1: up a twelve pound weight and doing the same thing,

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Speaker 1: or you're adding a new, uh and more advanced movement,

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Speaker 1: you're putting a pause in a squat um and then

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Speaker 1: you know, we didn't really talk about how it applied

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Speaker 1: to cardio and that second tip, but obviously the same things.

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Speaker 1: Do you might do the same amount and feel less tired,

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Speaker 1: or you might be able to add an incline or

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Speaker 1: a fastester interval or run for a longer distance faster pace.

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Speaker 1: You know, that is all really signs that you're making progress.

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Speaker 1: To Ye, that's number eleven. You're getting ahead of yourself.

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Speaker 1: But you know it's not connected, but it is. And

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Speaker 1: I did that for that reason, and people don't realize

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Speaker 1: that is it is all connected. And you know there's

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Speaker 1: not one of these twenty one that you people will

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Speaker 1: see has anything to do with the scale, and that

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Speaker 1: is so important. And number four, your form improved, you know,

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Speaker 1: it's improven. It's those small steps that aren't so small, right,

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Speaker 1: and talk about that with form and which is so

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Speaker 1: crucial to doing these exercises correctly exactly. And I mean,

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Speaker 1: I'm I'm a runner like you, tom So this is

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Speaker 1: again applicable to cardio two. There's so much about running

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Speaker 1: for them that can be perfected over time. And then yeah,

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Speaker 1: for all these strength training moves super important and you

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Speaker 1: know you really start to again get that feeling of

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Speaker 1: self efficacy as you master the movements too. So again

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Speaker 1: all these build on each other. Yeah, and and this

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Speaker 1: kind of ties into Cindy trying things you're not good at,

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Speaker 1: which actually leads to number five. As I'm saying this,

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Speaker 1: you know, and as I read number five, I was thinking,

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Speaker 1: when I was a Crunch many years ago, they had

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Speaker 1: all these crazy classes. That's what Crunch was all about.

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Speaker 1: Douglavin who started it, you know. Every week he had

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Speaker 1: the newest, craziest class, and one was this jump rop

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Speaker 1: quest that I would watch as someone who's pretty coordinated

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Speaker 1: from you know, outside the studio looking and it would

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Speaker 1: be people like perfect synchronized crazy jump rope moves. And

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Speaker 1: there was no way in half I was going to

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Speaker 1: go into that class, right because you know when you

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Speaker 1: could see it. So number five, you're more coordinated. So

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Speaker 1: in other words, let's try things were not good at,

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Speaker 1: because when when we get better at them, we feel

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Speaker 1: good about ourselves. Absolutely, And I actually wrote another little

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Speaker 1: piece about this. I spent the summer, Like I said,

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Speaker 1: I'm a runner, I am not coordinated, I am not

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Speaker 1: a dancer in any way. But one of the things

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Speaker 1: that I did to help kind of manage pandemic stress

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Speaker 1: this summer was I took a weekly music video dance

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Speaker 1: class where I was learning some of the dance steps

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Speaker 1: two in syncts Bye Bye Bye, I was great. Another

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Speaker 1: awesome Chicago based trainer, Bobby Gauss, teaches that class and

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Speaker 1: Be Fitness and I wrote a little essay about that

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Speaker 1: for Chicago Magazine. But yeah, man, mastering those moves, I mean,

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Speaker 1: mastering is generous, but you know, feeling more comfortable with

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Speaker 1: those moves over time was something that I hadn't really

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Speaker 1: tried before, and it was just I felt such a

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Speaker 1: huge burst of confidence that definitely transcended that day's workout.

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Speaker 1: Was that in the privacy of your own home or

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Speaker 1: was that in a group set? That was in the

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Speaker 1: privacy of my own However, he has been doing outdoor

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Speaker 1: group I gotta, I gotta get into an outdoor class

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Speaker 1: and you know what we joke, but that is one

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Speaker 1: of the incredible new you know things in fitness. I've

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Speaker 1: been doing this for almost thirty years now, and you've

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Speaker 1: been doing a walk time as well. Uh, we can

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Speaker 1: get better now, like in the privacy of our own

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Speaker 1: home and and then you can go out. So it

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Speaker 1: is a new world. You know, the content is available

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Speaker 1: to us. We can fail in the privacy of our

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Speaker 1: own homes, in your basement wherever, and and that leads

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Speaker 1: to number six and kind of takes the first group

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Speaker 1: and puts an under one umbrella. You feel empowered in

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Speaker 1: a way that transcends fitness is so important. Yeah, I

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Speaker 1: mean we keep using that term self efficacy and and

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Speaker 1: that's you know, what it's really all about. Like I

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Speaker 1: always talk about um running and other workouts as as

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Speaker 1: doing hard things voluntarily so that when we face hard

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Speaker 1: things in life that we don't have a choice about,

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Speaker 1: we know we can do it. And that really is

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Speaker 1: what this is all about. There's a couple examples in

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Speaker 1: my story of Ray Richland has a client whose mother

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Speaker 1: had passed away and she realized that she could handle

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Speaker 1: the grief because she had been doing this hard thing,

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Speaker 1: the strength training every week. And and then another point

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Speaker 1: too is that you might find yourself making other healthy choices.

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Speaker 1: And I think you you referenced this earlier to Tom

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Speaker 1: that you know, you start to work out, you start

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Speaker 1: to feel good, you start to eat better, you start

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Speaker 1: to drink more water, you sleep better, you take care

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Speaker 1: of the people around you. It's just really all this

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Speaker 1: builds on itself and you feel good and the people

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Speaker 1: around you feel better because you are all working together

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Speaker 1: towards greater health and fitness and wellness, and it gets easier,

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Speaker 1: right Cindy, That's what I think. So many people don't

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Speaker 1: see the light at the end of the tunnel. They think, oh,

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Speaker 1: my gosh, you know, I have to eat foods. I

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Speaker 1: don't like, I need to do exercise, I don't like

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Speaker 1: I need to starve myself all of those things. And

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Speaker 1: when you do all the things that we're talking about,

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Speaker 1: and you start to feel better about yourself and it

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Speaker 1: does transcend, you know, the fitness into so many other things,

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Speaker 1: then the whole process becomes easier. And you found that.

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Speaker 1: I found that, and I know that everyone else can

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Speaker 1: find it. It's just when they put those limitations with

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Speaker 1: the scale and all those other things in the short

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Speaker 1: term fix that it gets super challenging. And I love

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Speaker 1: that you went to number seven. I coached a cancer

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Speaker 1: charity for ten years and it was one of the

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Speaker 1: greatest things I've ever done. And that's you contributed to

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Speaker 1: the greater good. Yeah, I mean again, something that's extra

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Speaker 1: important right now. You know, we can't minimize the suffering

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Speaker 1: that's happening around us, and there are ways that you

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Speaker 1: can kind of combine your physical activity with with something

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Speaker 1: that gives back to the community. I mean again, Leja

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Speaker 1: carter I mentioned her earlier. I spoke as supports psychologists

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Speaker 1: and a professor at Long Island University, and she actually

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Speaker 1: started this Hudson County Hunger project where she's working with

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Speaker 1: restaurants and nursing homes. You know, the restaurants need the business,

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Speaker 1: the nursing homes need the meals, and she worked to

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Speaker 1: pair them together and just just this brilliant project and

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Speaker 1: she got government grants to do it. And in the meantime,

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Speaker 1: she is the physical engine powering some of this, she

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Speaker 1: and the people that she's working with. So she's packing

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Speaker 1: the meal, she's taking them up the stairs, and that

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Speaker 1: is just something that makes her feel so good, both

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Speaker 1: inside and outside. So you really can I give a

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Speaker 1: few examples, but I'm sure that people like you say,

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Speaker 1: there are so many opportunities in ways that these busin

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Speaker 1: these things can come together. And if people just take

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Speaker 1: a little time to stop and think about it, they

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Speaker 1: can realize that they can compost two things at once

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Speaker 1: and and really um give a higher purpose to their

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Speaker 1: workout and it makes it that much more powerful. Cindy. Right,

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Speaker 1: we've we've actually I think done a couple of articles

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Speaker 1: um about that exact topic. And when you connect fitness

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Speaker 1: to a charity and a challenge and something bigger than yourself.

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Speaker 1: You know, I was the Multiple my Homa Research Foundation,

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Speaker 1: a cancer charity UH coach for years, and you know,

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Speaker 1: it's just amazing and people, you know, some people had

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Speaker 1: direct connections, many did, some didn't. But there's so many

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Speaker 1: ways now if you do have a specific cause that

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Speaker 1: you're so into, you can literally do virtual events for

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Speaker 1: them now and just donate. So connecting charity to fitness

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Speaker 1: such an amazing way to give it purpose, make you

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Speaker 1: feel better about it, and make sure you stick to it, right, Cindy,

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Speaker 1: which is everything is you and I both know, um

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Speaker 1: Number eight, you move through a greater range of motion.

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Speaker 1: People don't appreciate how important that is, right exactly. And

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Speaker 1: I mean this kind of goes back to, you know,

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Speaker 1: some of the other things that we've referenced earlier too,

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Speaker 1: But I mean, say you even have that you only

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Speaker 1: have one dumbell at home and you can do this

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Speaker 1: one move, but you can squat lower or you know,

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Speaker 1: I have a I have a pull up bar and

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Speaker 1: again as a runner, it's it's not my qute, but

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Speaker 1: like um, it's it's there in the doorway, and if

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Speaker 1: I can pull up a little bit higher, it's amazing.

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Speaker 1: And so all of that means that you're making progress

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Speaker 1: and you can feel really good about your workout for

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Speaker 1: that day. Yeah, and this goes to quality of life, Cindy,

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Speaker 1: that people don't realize again that you know, that's why

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Speaker 1: we're exercising is to feel better, to be pain free,

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Speaker 1: to be doing what we want to do. At hundred

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Speaker 1: and a range of motion is important, you know, not

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Speaker 1: to get deep into the flexibility thing and that that's

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Speaker 1: one of the five components of fitness, but you know,

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Speaker 1: just being able to move better is a really important thing.

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Speaker 1: And that kind of leads to number nine as well. Uh,

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Speaker 1: we don't talk about sleep, and you know so many

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Speaker 1: people are taking you know, pharmacaceutical interventions, right things to

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Speaker 1: help with that. Exercise is really powerful at helping with that. Yeah,

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Speaker 1: and I've got a link there to one study that

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Speaker 1: shows that, but there are many. In fact, that's a

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Speaker 1: that's a research review of thirty four studies that shows

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Speaker 1: that exercise contributes to better sleep. And again This is

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Speaker 1: something that a lot of us, that myself included, are

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Speaker 1: struggling with right now, and physical activity is is a

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Speaker 1: really important way to manage that. And you know there's

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Speaker 1: some I think people talk sometimes about oh, you shouldn't

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Speaker 1: exercise too late at night, that can interfere with your sleep,

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Speaker 1: and I think for some people that could be true.

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Speaker 1: But you know, when you look at the research on that,

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Speaker 1: it's not clear cut, and it's all about that individuality

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Speaker 1: and finding what works for you. It's so important, Cindy.

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Speaker 1: And it shows again how much research you do because

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Speaker 1: I was that kid, right I was the one who

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Speaker 1: was exercising at eleven o'clock at night and it helped

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Speaker 1: me go to sleep. So it's totally individual. Some people

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Speaker 1: do it, some people don't. You know how many times

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Speaker 1: have we read those studies what's the best time of

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Speaker 1: data exercise and the short answers whenever you want? Right,

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Speaker 1: there's hormonal things that go on, but yeah, you're gonna

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Speaker 1: sleep better, and sleep is so important. Um funny aside,

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Speaker 1: you know there's all these trackers now with sleep, Cindy.

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Speaker 1: I'm sure you've written about it at nauseam, but I

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Speaker 1: know that I don't get enough sleep. I don't need

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Speaker 1: a tracker to tell me and make me more stressed

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Speaker 1: that I'm not getting enough sleep. So until I get

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Speaker 1: enough sleep, then I'll put the tracker on. It's kind

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Speaker 1: of a checking and controversy with me at least. Oh yeah,

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Speaker 1: well that's so important to Tom, And you're right because

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Speaker 1: that kind of goes back to this whole idea of

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Speaker 1: tracking and checking how you're feeling to Like, obviously, I

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Speaker 1: think that that's really important and that can show you

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Speaker 1: some important things. But if the trecking itself is like

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Speaker 1: a source of anxiety for you, like that's something to

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Speaker 1: notice too. So again, all of this is super individual.

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Speaker 1: Exactly know yourself, Know yourself number ten again not something

428
00:21:32,240 --> 00:21:35,560
Speaker 1: people think about. You felt the right muscles firing? Explain

429
00:21:35,640 --> 00:21:39,520
Speaker 1: that well, you know, um, it's it's this kind of

430
00:21:39,600 --> 00:21:42,399
Speaker 1: you have to start when you're thinking about feeling the

431
00:21:42,760 --> 00:21:44,520
Speaker 1: right muscles firing, like you kind of have to know

432
00:21:44,560 --> 00:21:47,440
Speaker 1: what muscles you are supposed to be firing, right, So

433
00:21:47,560 --> 00:21:49,800
Speaker 1: when you're whether you know, if you have a strength workout,

434
00:21:49,840 --> 00:21:52,119
Speaker 1: if you're working with a personal trainer, they are going

435
00:21:52,160 --> 00:21:54,640
Speaker 1: to be telling you this. They're going to be queuing you, um,

436
00:21:54,640 --> 00:21:56,720
Speaker 1: But if you're not, if you're doing an online workout,

437
00:21:57,240 --> 00:21:59,199
Speaker 1: you just want to maybe kind of study up on

438
00:21:59,200 --> 00:22:01,040
Speaker 1: this or think about it it UM and Self there's

439
00:22:01,080 --> 00:22:03,920
Speaker 1: a link in there UM to some of Self's workouts

440
00:22:04,240 --> 00:22:06,520
Speaker 1: that and they're really great about explaining where you should

441
00:22:06,520 --> 00:22:08,720
Speaker 1: be feeling a particular move, and then as you're doing

442
00:22:08,760 --> 00:22:11,000
Speaker 1: that move, you know, notice like are you feeling it?

443
00:22:11,040 --> 00:22:14,840
Speaker 1: They're like, if you are, you know, doing a dead lift,

444
00:22:15,000 --> 00:22:16,960
Speaker 1: are you feeling it in your back where you're not

445
00:22:17,000 --> 00:22:19,280
Speaker 1: supposed to be feeling it? Um, you know, if you're

446
00:22:19,280 --> 00:22:21,240
Speaker 1: doing your reverse lunge, are you feeling it in your

447
00:22:21,240 --> 00:22:23,320
Speaker 1: boots and your hamstrings where you are supposed to be

448
00:22:23,400 --> 00:22:25,560
Speaker 1: feeling it? And just kind of starting to make that

449
00:22:25,640 --> 00:22:29,320
Speaker 1: really strong mind muscle connection um can really. I mean

450
00:22:29,440 --> 00:22:31,440
Speaker 1: it's such a cool thing. It sounds like really hard

451
00:22:31,440 --> 00:22:33,840
Speaker 1: to wrap your head around, but once you start feeling it,

452
00:22:34,080 --> 00:22:37,399
Speaker 1: you're like, wow, that is so powerful and it just

453
00:22:37,440 --> 00:22:40,040
Speaker 1: makes you feel like in tune with your body in

454
00:22:40,080 --> 00:22:42,000
Speaker 1: a way that you couldn't have imagined before you started

455
00:22:42,000 --> 00:22:45,080
Speaker 1: paying attention to it. Again, so important, Cindy, And as

456
00:22:45,119 --> 00:22:48,800
Speaker 1: you said, it's tough to make that connection when you

457
00:22:48,840 --> 00:22:51,240
Speaker 1: don't have that connection. And the story I give is

458
00:22:51,280 --> 00:22:53,680
Speaker 1: I remember one of my first clients many many years ago.

459
00:22:53,720 --> 00:22:55,400
Speaker 1: I said, we're doing by some girls and I said,

460
00:22:55,400 --> 00:22:57,760
Speaker 1: squeeze your bicep and he said, I don't know what

461
00:22:57,760 --> 00:22:59,040
Speaker 1: you mean. And I said, what do you mean you

462
00:22:59,040 --> 00:23:01,480
Speaker 1: don't know? And he's said, I don't know what you mean.

463
00:23:01,920 --> 00:23:03,400
Speaker 1: And it dawned on me. It was such a great

464
00:23:03,440 --> 00:23:06,080
Speaker 1: experience for me, go, oh, my gosh. He doesn't understand that.

465
00:23:06,119 --> 00:23:08,240
Speaker 1: And what people need to understand is when you first

466
00:23:08,240 --> 00:23:10,800
Speaker 1: start an exercise program or a new type of exercise,

467
00:23:11,000 --> 00:23:14,520
Speaker 1: it's neural, right. You're making the neural connections to those muscles,

468
00:23:14,760 --> 00:23:18,000
Speaker 1: and over time you get stronger first because your body

469
00:23:18,080 --> 00:23:21,760
Speaker 1: learns to recruit more muscle fibers. So it doesn't change outwardly,

470
00:23:21,920 --> 00:23:25,000
Speaker 1: it's what happens inside. So I love this point, and

471
00:23:25,040 --> 00:23:27,120
Speaker 1: this is why you know, I would argue when people

472
00:23:27,160 --> 00:23:29,440
Speaker 1: do yoga for the first time in puloates and things

473
00:23:29,480 --> 00:23:32,280
Speaker 1: like that, and they love it because they are learning

474
00:23:32,320 --> 00:23:35,000
Speaker 1: to connect to their bodies in ways that they have

475
00:23:35,160 --> 00:23:37,919
Speaker 1: never done before. And it takes time. And I know

476
00:23:38,000 --> 00:23:40,600
Speaker 1: that I now can do workout Cindy that are like

477
00:23:40,680 --> 00:23:43,440
Speaker 1: and I'm sure you too, so much shorter than when

478
00:23:43,440 --> 00:23:46,520
Speaker 1: I started, because my body is so much better at

479
00:23:46,960 --> 00:23:49,520
Speaker 1: recruiting muscle fibers. So in other words, you may start

480
00:23:49,560 --> 00:23:52,560
Speaker 1: doing a workout that's an hour long. Years later you

481
00:23:52,560 --> 00:23:56,000
Speaker 1: can get the same benefits working much shorter for much

482
00:23:56,000 --> 00:23:59,920
Speaker 1: shorter duration because you're getting more out of each repetition, literally, right,

483
00:24:00,359 --> 00:24:02,960
Speaker 1: Which is so people do not realize that that's a

484
00:24:03,000 --> 00:24:05,120
Speaker 1: great point. And I mean this is something that like again,

485
00:24:05,160 --> 00:24:06,560
Speaker 1: like I said, it's a little hard to explain and

486
00:24:06,600 --> 00:24:09,040
Speaker 1: it can feel overwhelming, but but what's so cool about

487
00:24:09,040 --> 00:24:11,159
Speaker 1: it is it like there are so many ways that

488
00:24:11,200 --> 00:24:13,480
Speaker 1: you can continue getting better no matter how many times

489
00:24:13,520 --> 00:24:15,520
Speaker 1: you've done the same thing, right, Like you're saying, like

490
00:24:15,840 --> 00:24:18,119
Speaker 1: you you have mastered so much of this, but like

491
00:24:18,160 --> 00:24:20,440
Speaker 1: this is such a cool thing to kind of shoot

492
00:24:20,520 --> 00:24:23,040
Speaker 1: for and aim for and um, you know, put on

493
00:24:23,119 --> 00:24:25,640
Speaker 1: your long term list of goals even as you kind

494
00:24:25,640 --> 00:24:27,879
Speaker 1: of try to practice it movement by movement and moment

495
00:24:27,880 --> 00:24:29,680
Speaker 1: by moment and kind of a crazy thing to wrap

496
00:24:29,720 --> 00:24:32,280
Speaker 1: this one up. But I talked about Cindy, like, I'm

497
00:24:32,280 --> 00:24:33,960
Speaker 1: not a big fan of am wrap right as many

498
00:24:33,960 --> 00:24:36,680
Speaker 1: reps as possible, because that's the opposite. I have trained

499
00:24:36,720 --> 00:24:40,440
Speaker 1: myself to recruit as many muscles muscle fibers rather as possible,

500
00:24:40,440 --> 00:24:42,280
Speaker 1: and even muscles. You know, if I'm doing a push up,

501
00:24:42,320 --> 00:24:44,520
Speaker 1: it's slow and I want to get the most out

502
00:24:44,560 --> 00:24:47,800
Speaker 1: of it, So to do am wrap, it's the opposite.

503
00:24:47,800 --> 00:24:50,359
Speaker 1: I'm telling my body to not recruit any fibers, student

504
00:24:50,440 --> 00:24:53,960
Speaker 1: recruit as few as possible, to do the most as possible. Now,

505
00:24:54,520 --> 00:24:57,240
Speaker 1: kind of an inside but it just maybe helps people

506
00:24:57,280 --> 00:25:00,280
Speaker 1: make that connection. When you slow movements down, when you

507
00:25:00,320 --> 00:25:03,600
Speaker 1: give yourself time to get better at them, you are

508
00:25:03,640 --> 00:25:06,840
Speaker 1: going to move better. All the things we're talking about. UM,

509
00:25:06,880 --> 00:25:09,919
Speaker 1: we could do a whole show on this, and you

510
00:25:10,040 --> 00:25:12,439
Speaker 1: kind of alluded to number eleven. You kept it up

511
00:25:12,480 --> 00:25:15,600
Speaker 1: for longer, so you're just you're getting more endurance, right,

512
00:25:15,960 --> 00:25:18,719
Speaker 1: M Absolutely, And I mean, hey, you know, for some

513
00:25:18,760 --> 00:25:21,240
Speaker 1: people this is UM an extra run around the block.

514
00:25:21,280 --> 00:25:24,640
Speaker 1: For some people it's a fifty plus mile run from

515
00:25:24,800 --> 00:25:29,280
Speaker 1: the Grand Canyon. Whatever it is. UM. You know, longer

516
00:25:29,920 --> 00:25:32,879
Speaker 1: like faster, harder, stronger is good and a little bit

517
00:25:32,920 --> 00:25:36,200
Speaker 1: longer is good too. So it's yeah, just another another

518
00:25:36,240 --> 00:25:38,879
Speaker 1: good measure that no matter what pace you're going at, UM,

519
00:25:38,920 --> 00:25:40,800
Speaker 1: if you can do it for a couple more minutes. Hey,

520
00:25:41,160 --> 00:25:45,679
Speaker 1: you have questioned, Yeah you're and you can't not get stronger, right, Cindy,

521
00:25:45,760 --> 00:25:48,240
Speaker 1: you the body. If you challenge the body and you

522
00:25:48,320 --> 00:25:50,160
Speaker 1: allowed to rest and do all the things we're supposed

523
00:25:50,200 --> 00:25:51,879
Speaker 1: to do, you will get better. You just have to

524
00:25:51,880 --> 00:25:55,040
Speaker 1: give a time. And one quick other thing I talked

525
00:25:55,040 --> 00:25:57,359
Speaker 1: about you don't always have to beat yesterday. I know

526
00:25:57,400 --> 00:26:00,480
Speaker 1: it's a great tagline for for fitness products. You always

527
00:26:00,480 --> 00:26:03,400
Speaker 1: want to, you know, challenge yourself. UM, but you will

528
00:26:03,440 --> 00:26:05,960
Speaker 1: get better. So give yourself time. And you know, if

529
00:26:06,000 --> 00:26:07,800
Speaker 1: you're trying to improve your steps, you don't have to

530
00:26:07,840 --> 00:26:10,440
Speaker 1: improve them by a couple of hundred you know, one

531
00:26:10,520 --> 00:26:13,320
Speaker 1: step more every day. Again, that's good and there will

532
00:26:13,359 --> 00:26:15,800
Speaker 1: be days where you don't and that's okay, that's so true.

533
00:26:15,880 --> 00:26:18,399
Speaker 1: And another just I think nice little point about this

534
00:26:18,560 --> 00:26:20,280
Speaker 1: UM keeping it up for longer is it was strength

535
00:26:20,280 --> 00:26:22,840
Speaker 1: training too. I mean, if if someone isn't comfortable, it

536
00:26:22,880 --> 00:26:24,439
Speaker 1: doesn't have access to a gym right now and is

537
00:26:24,440 --> 00:26:26,240
Speaker 1: limited in their home equipment, but they want to keep

538
00:26:26,240 --> 00:26:28,920
Speaker 1: making progress, Yeah, adding sets and wraps is a good

539
00:26:29,000 --> 00:26:31,320
Speaker 1: way of doing that. UM. An alternate way of doing

540
00:26:31,320 --> 00:26:32,600
Speaker 1: that in another way to kind of look at the

541
00:26:32,640 --> 00:26:35,680
Speaker 1: same tip. Yeah. Yeah. And by the way, I don't

542
00:26:35,680 --> 00:26:39,120
Speaker 1: have even though I work for some different uh fitness

543
00:26:39,119 --> 00:26:41,760
Speaker 1: companies equipment, I've had more people reach out to me

544
00:26:41,800 --> 00:26:43,879
Speaker 1: Cindy that I haven't heard from in thirty years, like

545
00:26:43,920 --> 00:26:48,920
Speaker 1: since high school, looking for dumbells. I don't have access, right,

546
00:26:49,000 --> 00:26:50,720
Speaker 1: And I love that you said one dumbbell. So many

547
00:26:50,760 --> 00:26:53,280
Speaker 1: people are doing workouts with one dumbell because that's all

548
00:26:53,280 --> 00:26:56,080
Speaker 1: they have. That's okay, just do it smart, you know,

549
00:26:56,400 --> 00:27:00,480
Speaker 1: intelligently and everything. Um. Yeah, and and this lead obviously

550
00:27:00,480 --> 00:27:06,040
Speaker 1: to number twelve as well, Uh, you're less tired afterward. Yeah, exactly.

551
00:27:06,119 --> 00:27:08,800
Speaker 1: So I mean this may sound funny because we said, oh,

552
00:27:08,840 --> 00:27:12,000
Speaker 1: you'll sleep better, but but this is a little bit different, right. Um,

553
00:27:12,040 --> 00:27:14,760
Speaker 1: you know that that kind of like initial sort of

554
00:27:14,800 --> 00:27:18,160
Speaker 1: fatigue or just feeling totally worn out or totally spent

555
00:27:18,160 --> 00:27:20,080
Speaker 1: after a workout, Like that's kind of fun to feel

556
00:27:20,080 --> 00:27:22,080
Speaker 1: every once in a while, right, But like if you

557
00:27:22,160 --> 00:27:23,879
Speaker 1: kind of do the same thing or similar things and

558
00:27:23,960 --> 00:27:25,960
Speaker 1: you feel less of that, that's a sign that your

559
00:27:26,040 --> 00:27:28,320
Speaker 1: endurance is building and your strength is building. And like

560
00:27:28,359 --> 00:27:30,680
Speaker 1: you said, you that can't not happen and so here's

561
00:27:30,680 --> 00:27:32,840
Speaker 1: another sign that it is. And one great way I

562
00:27:32,840 --> 00:27:35,359
Speaker 1: can just give my personal take on this is you've

563
00:27:35,400 --> 00:27:37,840
Speaker 1: been doing triathlons for years. I am not a swimmer.

564
00:27:38,119 --> 00:27:40,320
Speaker 1: I say we were, And I had Dr Daniel Lieberman

565
00:27:40,400 --> 00:27:43,320
Speaker 1: on one of my first guests, Indy so amazing. Uh,

566
00:27:43,359 --> 00:27:44,919
Speaker 1: you know all about born to run, I said, we

567
00:27:44,920 --> 00:27:46,359
Speaker 1: were not born to swim. We weren't meant to be

568
00:27:46,400 --> 00:27:49,600
Speaker 1: in the water. He agreed with me. Um. But so

569
00:27:49,680 --> 00:27:52,840
Speaker 1: with my triathlons, i didn't really get faster at swimming.

570
00:27:53,119 --> 00:27:55,880
Speaker 1: I'm just less fatigued. So the time is pretty much

571
00:27:55,920 --> 00:27:58,320
Speaker 1: the same, but I'm less tired when I get out

572
00:27:58,320 --> 00:28:00,399
Speaker 1: of the water. And so I even taught myself. And

573
00:28:00,440 --> 00:28:02,520
Speaker 1: that's one reason I do the long distance races is

574
00:28:02,640 --> 00:28:04,960
Speaker 1: I just have to run and bike faster. I don't

575
00:28:04,960 --> 00:28:08,600
Speaker 1: have to swim. That this point resonates with me, right,

576
00:28:08,640 --> 00:28:11,520
Speaker 1: So in other words, I'm not really that much faster

577
00:28:11,640 --> 00:28:14,600
Speaker 1: after years of training and trying to be, but I'm

578
00:28:14,680 --> 00:28:16,760
Speaker 1: less fatigued. So that's an important thing. I get out

579
00:28:16,760 --> 00:28:18,479
Speaker 1: of the water, I go, oh, I don't feel like

580
00:28:18,520 --> 00:28:21,280
Speaker 1: I'm completely dead. And that's another sign, and that's a

581
00:28:21,280 --> 00:28:24,879
Speaker 1: great way to kind of gauge your your results. Um,

582
00:28:24,920 --> 00:28:27,600
Speaker 1: I love number thirteen. You are looking forward to the

583
00:28:27,640 --> 00:28:30,040
Speaker 1: next one. Yeah, yeah, and this is great. I mean

584
00:28:30,040 --> 00:28:31,960
Speaker 1: this is both a signus success. And you know I

585
00:28:32,000 --> 00:28:34,200
Speaker 1: talked to a couple of group fitness instructors for this too,

586
00:28:34,240 --> 00:28:36,000
Speaker 1: and this is one of one of their signs of

587
00:28:36,000 --> 00:28:38,000
Speaker 1: success for their students and for their people in their

588
00:28:38,000 --> 00:28:40,480
Speaker 1: classes and that hey, they want those people coming back, right.

589
00:28:40,560 --> 00:28:43,760
Speaker 1: So um, So you know you want to feel challenged

590
00:28:43,840 --> 00:28:46,080
Speaker 1: by your workout, um, if that's what you're looking for,

591
00:28:46,200 --> 00:28:47,440
Speaker 1: but you don't want it to be so hard that

592
00:28:47,440 --> 00:28:49,720
Speaker 1: you're going to dread it. You want to feel accomplished

593
00:28:49,720 --> 00:28:50,960
Speaker 1: at the end, and you want to know that you

594
00:28:51,000 --> 00:28:52,640
Speaker 1: showed up and you want to be like, yes, I

595
00:28:52,680 --> 00:28:54,960
Speaker 1: want to do that again. So um yeah, I mean

596
00:28:55,280 --> 00:28:58,640
Speaker 1: again when when you talk about this idea of motivation, Um,

597
00:28:58,680 --> 00:29:01,600
Speaker 1: being excited and having fun with what you're doing is

598
00:29:01,640 --> 00:29:04,120
Speaker 1: really important. And if you're doing that, you're you're going

599
00:29:04,160 --> 00:29:06,320
Speaker 1: to be excited about doing it again. Yeah. And and

600
00:29:06,400 --> 00:29:08,719
Speaker 1: you don't want to challenge yourself, as Cindy said, too much, right,

601
00:29:08,720 --> 00:29:11,880
Speaker 1: because that is discouraging. You know, when we talk about

602
00:29:11,880 --> 00:29:14,520
Speaker 1: training partner, Cindy, right, when you're running. I had a

603
00:29:14,560 --> 00:29:16,680
Speaker 1: guy I trained with for years and he was just

604
00:29:16,800 --> 00:29:20,640
Speaker 1: a little better than me, which tortured me for years. Um,

605
00:29:20,680 --> 00:29:24,080
Speaker 1: but it was just you know, it wasn't discouraging. It

606
00:29:24,120 --> 00:29:26,800
Speaker 1: was it was motivating to try to keep up with him.

607
00:29:27,080 --> 00:29:28,640
Speaker 1: And that's kind of you know, what you want to

608
00:29:28,680 --> 00:29:30,840
Speaker 1: look forward to and your training partners in your classes.

609
00:29:30,840 --> 00:29:32,920
Speaker 1: In other words, you know, don't don't make it too

610
00:29:32,920 --> 00:29:35,320
Speaker 1: hard right away, because then you will get discouraged. But

611
00:29:35,400 --> 00:29:37,280
Speaker 1: when you're looking forward to the next one, as Cindy said,

612
00:29:37,320 --> 00:29:39,960
Speaker 1: that's a great sign. And there's so many options. There's

613
00:29:40,000 --> 00:29:42,920
Speaker 1: so many options right with exercises. You're saying, the dance

614
00:29:42,960 --> 00:29:46,600
Speaker 1: things and and the access now is is amazing. Number fourteen.

615
00:29:46,840 --> 00:29:50,360
Speaker 1: We kind of hit on it quickly. But so important

616
00:29:50,400 --> 00:29:52,760
Speaker 1: your mood. I mean, how much research is there into

617
00:29:52,800 --> 00:29:56,720
Speaker 1: anxiety and mood states as far as exercise goes. Yeah. Absolutely.

618
00:29:56,760 --> 00:29:59,200
Speaker 1: And I was grateful to kiach Is, one of the

619
00:30:00,000 --> 00:30:01,680
Speaker 1: Fitsness Instructure as I spoke with for this piece, and

620
00:30:01,720 --> 00:30:04,120
Speaker 1: she was really open with me about the postpartum depression

621
00:30:04,160 --> 00:30:06,200
Speaker 1: that she had and you know, for a while she

622
00:30:06,240 --> 00:30:08,000
Speaker 1: wasn't able to move, She didn't even feel like she

623
00:30:08,000 --> 00:30:10,600
Speaker 1: could take care of her baby or herself. But eventually

624
00:30:10,640 --> 00:30:13,400
Speaker 1: she started to to try to dance again and just

625
00:30:13,440 --> 00:30:15,840
Speaker 1: a few small movements, she said, And it's such an

626
00:30:15,880 --> 00:30:19,959
Speaker 1: important part of bringing her out of a significant UM difficulty.

627
00:30:20,080 --> 00:30:21,920
Speaker 1: And I mean as I, as I kind of mentioned

628
00:30:21,920 --> 00:30:24,560
Speaker 1: in this tip, you know, there are certainly UM people

629
00:30:24,560 --> 00:30:27,920
Speaker 1: who have depression or anxiety UM that is severe enough

630
00:30:28,280 --> 00:30:30,640
Speaker 1: uh that you know, there are some times where exercise

631
00:30:30,640 --> 00:30:33,680
Speaker 1: alone isn't going to be a treatment or cure for you. Um.

632
00:30:33,720 --> 00:30:36,760
Speaker 1: In fact, it rarely is on its own. But just

633
00:30:37,200 --> 00:30:39,920
Speaker 1: that again, it goes back to both the self efficacy

634
00:30:40,000 --> 00:30:42,280
Speaker 1: that you get from during that movement and just those

635
00:30:42,400 --> 00:30:45,520
Speaker 1: endorphins and all the other positive chemicals that flow through

636
00:30:45,520 --> 00:30:48,480
Speaker 1: your body when you're executing those movements. There's so much

637
00:30:48,520 --> 00:30:51,840
Speaker 1: about exercise that that improves your mood. And so it's

638
00:30:51,840 --> 00:30:54,560
Speaker 1: gonna be uh such an important corollary to whatever else

639
00:30:54,560 --> 00:30:56,880
Speaker 1: you're doing for your mental health these days. When uh

640
00:30:57,160 --> 00:30:58,680
Speaker 1: I owned a gym, I always said I would never

641
00:30:58,720 --> 00:31:01,320
Speaker 1: do it. Cindy Crazy Opportunity Rose years ago, did it

642
00:31:01,360 --> 00:31:04,479
Speaker 1: for like a year, confirmed everything I thought, I, you know,

643
00:31:05,360 --> 00:31:07,680
Speaker 1: was gonna hate about it. And whenever I would get stressed,

644
00:31:07,680 --> 00:31:09,479
Speaker 1: I would go for a run. I probably did like

645
00:31:09,560 --> 00:31:13,120
Speaker 1: seven runs a day, like two miles, right, But it

646
00:31:13,240 --> 00:31:16,400
Speaker 1: is that important and so many doctors A Cindy was saying,

647
00:31:16,600 --> 00:31:20,760
Speaker 1: prescribe exercise for depression, and of course if you're on

648
00:31:20,800 --> 00:31:23,040
Speaker 1: medication and stuff, you should, you know, do what your

649
00:31:23,080 --> 00:31:26,040
Speaker 1: doctor says. But you know the trend now is to

650
00:31:26,120 --> 00:31:29,240
Speaker 1: get more people off it when possible, or you know,

651
00:31:29,320 --> 00:31:32,600
Speaker 1: do the two in conjunction for sure. I know personally

652
00:31:32,680 --> 00:31:34,880
Speaker 1: and equals one as far as I'm concerned. You know

653
00:31:34,920 --> 00:31:36,960
Speaker 1: my own personal experience. You know, there's a reason I

654
00:31:37,040 --> 00:31:40,840
Speaker 1: ran across the Grand Canyon in back and it feels good.

655
00:31:41,080 --> 00:31:45,200
Speaker 1: It feels good, and we are totally in control of that. UM.

656
00:31:45,240 --> 00:31:47,400
Speaker 1: You know again, we could do three hours on this,

657
00:31:47,520 --> 00:31:50,360
Speaker 1: but you know, being able to change your mood whenever

658
00:31:50,440 --> 00:31:54,400
Speaker 1: you want through exercise is so important. I love number

659
00:31:54,440 --> 00:31:56,600
Speaker 1: fifteen two. No, we don't think about this one enough.

660
00:31:56,640 --> 00:32:00,560
Speaker 1: You took a step in managing a physical condition. Yeah,

661
00:32:00,640 --> 00:32:02,680
Speaker 1: just like we were just saying that UM. For some

662
00:32:02,840 --> 00:32:05,840
Speaker 1: of these psychological conditions, exercise can be really helpful. It

663
00:32:05,880 --> 00:32:09,480
Speaker 1: can be so helpful in managing UM preventing, but also

664
00:32:09,520 --> 00:32:12,280
Speaker 1: managing chronic physical conditions too. So I talked with Crystal

665
00:32:12,360 --> 00:32:15,160
Speaker 1: or Um, who has diabetes herself and is a trainer

666
00:32:15,200 --> 00:32:17,959
Speaker 1: for people with diabetes, and she talked about some of

667
00:32:18,080 --> 00:32:22,200
Speaker 1: the like nearly instantaneous benefits for people with diabetes of movements.

668
00:32:22,240 --> 00:32:24,760
Speaker 1: You know, after just fifteen minutes, it can have a

669
00:32:24,800 --> 00:32:28,120
Speaker 1: really significant impact on your blood goopos management UM. So

670
00:32:28,240 --> 00:32:32,600
Speaker 1: you know, things everything from arthritis to cardiovascular disease. I mean,

671
00:32:32,800 --> 00:32:36,160
Speaker 1: there's so many conditions for which exercise is beneficial, and

672
00:32:36,160 --> 00:32:39,200
Speaker 1: again it's very individual. You know what works for your condition,

673
00:32:39,280 --> 00:32:41,400
Speaker 1: Like swimming is really good if you have arthritis. Um.

674
00:32:41,400 --> 00:32:44,360
Speaker 1: There's so many, like different types of exercise that can

675
00:32:44,360 --> 00:32:46,560
Speaker 1: be good for different types of conditions. But the bottom

676
00:32:46,640 --> 00:32:48,800
Speaker 1: line is it's something you can do every day to

677
00:32:48,840 --> 00:32:51,160
Speaker 1: help manage that condition, which both you know, improves your

678
00:32:51,160 --> 00:32:53,280
Speaker 1: physical health and again gives you that boost of self

679
00:32:53,320 --> 00:32:57,160
Speaker 1: confidence and self efficacy. Something that's within your control to

680
00:32:57,160 --> 00:33:00,320
Speaker 1: to manage and take power of so so many benefits there. Yeah,

681
00:33:00,360 --> 00:33:03,640
Speaker 1: and it comes down to the control, Cindy. And you know,

682
00:33:03,920 --> 00:33:07,040
Speaker 1: we could talk about prehab versus rehab, but whatever, we

683
00:33:07,080 --> 00:33:09,120
Speaker 1: all have weak links, we all have them, you know.

684
00:33:09,200 --> 00:33:11,360
Speaker 1: That was one of my maiden jobs as a personal trainer,

685
00:33:11,360 --> 00:33:13,520
Speaker 1: I used to say was to figure those out with

686
00:33:13,600 --> 00:33:16,040
Speaker 1: the client and then help fix them. But we have

687
00:33:16,120 --> 00:33:19,320
Speaker 1: that control and try to do it, you know, ideally,

688
00:33:19,680 --> 00:33:21,760
Speaker 1: I always say, you're gonna exercise one way or the other.

689
00:33:21,800 --> 00:33:23,360
Speaker 1: You're gonna do it because you want to, or you

690
00:33:23,600 --> 00:33:25,680
Speaker 1: have to when you have to pay a physical therapist

691
00:33:25,760 --> 00:33:29,440
Speaker 1: to fix you after. So you know, when you take control, uh,

692
00:33:29,480 --> 00:33:32,800
Speaker 1: and whether that is you know, a cognitive thing with

693
00:33:32,800 --> 00:33:35,600
Speaker 1: depression or physical thing with diabetes and things like that,

694
00:33:35,640 --> 00:33:38,720
Speaker 1: we have so much more control than far too many

695
00:33:38,760 --> 00:33:41,280
Speaker 1: articles would let lead people to believe. So I love

696
00:33:41,360 --> 00:33:45,800
Speaker 1: that and that leads to number sixteen as well, especially today.

697
00:33:46,560 --> 00:33:50,080
Speaker 1: You created space for yourself in a tumultuous time. Talk

698
00:33:50,120 --> 00:33:53,120
Speaker 1: about that, you know. I think often, UM, we think

699
00:33:53,120 --> 00:33:55,800
Speaker 1: of things like exercise and other forms of self care

700
00:33:55,840 --> 00:33:58,920
Speaker 1: as like luxuries. UM, And I think if what many

701
00:33:58,920 --> 00:34:00,400
Speaker 1: of us are learning right now is that they are

702
00:34:00,440 --> 00:34:05,440
Speaker 1: not that that you need the space, um, were both

703
00:34:05,440 --> 00:34:07,360
Speaker 1: a physical and a mental outlet. Again, I mean, we've

704
00:34:07,360 --> 00:34:09,960
Speaker 1: been just keep kind of hitting these points, but um,

705
00:34:10,080 --> 00:34:11,759
Speaker 1: you know, there's a lot of really hard stuff going

706
00:34:11,800 --> 00:34:13,680
Speaker 1: on right now. But if you can put down your phone,

707
00:34:13,760 --> 00:34:16,279
Speaker 1: step away from the news cycle for just a few

708
00:34:16,280 --> 00:34:18,799
Speaker 1: minutes and get outside of that. Um, You're going to

709
00:34:18,920 --> 00:34:21,720
Speaker 1: just feel so much better, and not in a way

710
00:34:21,760 --> 00:34:24,560
Speaker 1: that blinds you to the challenges going on around you,

711
00:34:24,640 --> 00:34:26,920
Speaker 1: but in a way that nourishes you and enables you

712
00:34:27,000 --> 00:34:29,560
Speaker 1: to deal with them. I mean, I took a couple

713
00:34:29,560 --> 00:34:31,600
Speaker 1: of days earlier this week and drove about an hour

714
00:34:31,600 --> 00:34:34,160
Speaker 1: and a half from Chicago here to Starved Rock State Park,

715
00:34:34,360 --> 00:34:37,040
Speaker 1: and man, it is a beautiful park. I hiked out

716
00:34:37,080 --> 00:34:40,000
Speaker 1: there for several hours by myself in the fall colors,

717
00:34:40,120 --> 00:34:43,480
Speaker 1: and I just came back feeling so refreshed and restored

718
00:34:43,560 --> 00:34:47,400
Speaker 1: from both the nature and and the movement that I'm like, Okay, I,

719
00:34:47,640 --> 00:34:49,399
Speaker 1: you know, the next couple of weeks or maybe gonna

720
00:34:49,440 --> 00:34:52,040
Speaker 1: be some some challenging ones here in the United States,

721
00:34:52,040 --> 00:34:53,799
Speaker 1: but now I feel like I can handle it. So

722
00:34:54,160 --> 00:34:56,879
Speaker 1: there's something incredibly powerful about that, and I hope that

723
00:34:56,960 --> 00:35:00,440
Speaker 1: people um recognize how important that is and don't discount

724
00:35:00,480 --> 00:35:03,800
Speaker 1: that benefit. Yeah, for me, Cindy, that is walking the dogs.

725
00:35:03,840 --> 00:35:05,680
Speaker 1: I talk about that in the morning. I have two

726
00:35:05,719 --> 00:35:09,560
Speaker 1: dogs and sisters take them out and it's walk right,

727
00:35:09,640 --> 00:35:12,480
Speaker 1: So it doesn't have to be a crazy workout, don't

728
00:35:12,520 --> 00:35:14,640
Speaker 1: have to be long, doesn't have to be intense, as

729
00:35:14,680 --> 00:35:18,080
Speaker 1: you said, getting outside green exercises we call it. I

730
00:35:18,120 --> 00:35:21,840
Speaker 1: personally leave my phone behind one out of a hundred

731
00:35:21,920 --> 00:35:24,720
Speaker 1: times because I wanted to just be, as you said,

732
00:35:25,080 --> 00:35:28,200
Speaker 1: you know, a time to kind of recharge and just be.

733
00:35:28,600 --> 00:35:30,960
Speaker 1: You know, that's that's the self care, right, and it's

734
00:35:30,960 --> 00:35:33,200
Speaker 1: a phenomenal way to start your day if you can.

735
00:35:33,560 --> 00:35:35,839
Speaker 1: But it doesn't have to be intense, right, It just

736
00:35:35,960 --> 00:35:38,839
Speaker 1: has to be a way for you to you know,

737
00:35:39,280 --> 00:35:43,120
Speaker 1: reconnect in a time where we're just bombarded. Let's be honest,

738
00:35:43,200 --> 00:35:46,400
Speaker 1: right with all of this stuff. So uh, don't discount

739
00:35:46,760 --> 00:35:50,600
Speaker 1: that twenty minute walk through the woods. As you know, again,

740
00:35:50,719 --> 00:35:53,799
Speaker 1: studies are so strong into how powerful that is on

741
00:35:53,880 --> 00:35:56,640
Speaker 1: so many levels. Absolutely, and I think, yeah, you know,

742
00:35:56,680 --> 00:35:59,439
Speaker 1: you experienced it really profoundly in your Grand Canyon run,

743
00:35:59,480 --> 00:36:02,160
Speaker 1: but can carve a little piece of that for ourselves

744
00:36:02,200 --> 00:36:05,040
Speaker 1: every day, and it's so powerful. It has I mean,

745
00:36:05,120 --> 00:36:06,960
Speaker 1: when do you get alone time? You know, I had,

746
00:36:07,400 --> 00:36:10,440
Speaker 1: you know, almost a full day of of being by myself,

747
00:36:10,480 --> 00:36:12,719
Speaker 1: which was awesome. So you know, every now and again,

748
00:36:12,760 --> 00:36:15,239
Speaker 1: as Cindy and I are saying, go do that bigger thing,

749
00:36:15,760 --> 00:36:18,640
Speaker 1: and then it's the smaller things daily that we do,

750
00:36:19,120 --> 00:36:21,239
Speaker 1: um that that allow us to do those bigger things

751
00:36:21,320 --> 00:36:23,959
Speaker 1: and and just allow us to kind of reset, which

752
00:36:24,000 --> 00:36:27,480
Speaker 1: is super important. And the opposite of that is number seventeen.

753
00:36:27,760 --> 00:36:29,560
Speaker 1: And I love this. This goes to the blue zones.

754
00:36:29,920 --> 00:36:32,120
Speaker 1: This is a weakness of mine too, because I am

755
00:36:32,120 --> 00:36:34,320
Speaker 1: going out and running by myself for you know, a

756
00:36:34,400 --> 00:36:37,759
Speaker 1: day on end. But we need to make connections and

757
00:36:37,800 --> 00:36:42,080
Speaker 1: you can do that through exercise, right, yeah, exactly, Well

758
00:36:42,200 --> 00:36:44,480
Speaker 1: you did run by yourself. But man, when you described

759
00:36:44,560 --> 00:36:46,880
Speaker 1: coming up the rim and seeing your friend there waiting

760
00:36:46,920 --> 00:36:49,839
Speaker 1: for you, um well, how incredible was that? I mean,

761
00:36:49,880 --> 00:36:52,120
Speaker 1: you had that adventure with him, and you surely built

762
00:36:52,120 --> 00:36:53,920
Speaker 1: a bond that was even deeper than the one you

763
00:36:53,960 --> 00:36:57,840
Speaker 1: had before. And you know, this is such you know,

764
00:36:57,920 --> 00:37:00,040
Speaker 1: this is why I think boutique and studio fit this

765
00:37:00,160 --> 00:37:02,800
Speaker 1: has been so popular because there is that really strong

766
00:37:02,840 --> 00:37:05,759
Speaker 1: element of connection and community and a lot of that

767
00:37:05,800 --> 00:37:08,399
Speaker 1: has been challenged by the pandemic to of course, but

768
00:37:08,760 --> 00:37:11,320
Speaker 1: you know, we are finding new and different ways to connect.

769
00:37:11,360 --> 00:37:13,440
Speaker 1: So we list a couple examples here of you know,

770
00:37:14,239 --> 00:37:16,359
Speaker 1: of plots on which I think is the classic one

771
00:37:16,440 --> 00:37:18,279
Speaker 1: right now, you know, you can sort of participate in

772
00:37:18,320 --> 00:37:21,680
Speaker 1: that type of experience even from afar or even if

773
00:37:21,719 --> 00:37:23,840
Speaker 1: you are running by yourself and your friend is running

774
00:37:23,840 --> 00:37:26,799
Speaker 1: by themselves and you connect afterward and talk about it.

775
00:37:26,840 --> 00:37:29,400
Speaker 1: I mean that's a really powerful thing too. So wherever

776
00:37:29,480 --> 00:37:32,440
Speaker 1: you can find connection these days, I think it's really important,

777
00:37:32,480 --> 00:37:34,759
Speaker 1: and fitness gives us an opportunity to do that. You know,

778
00:37:34,800 --> 00:37:37,239
Speaker 1: it's kind of like I kind of keep thinking about

779
00:37:37,280 --> 00:37:39,719
Speaker 1: it in this way. You know, running for me is

780
00:37:39,760 --> 00:37:42,640
Speaker 1: such a powerful It feels so many needs in my

781
00:37:42,760 --> 00:37:45,640
Speaker 1: life right my py my physical needs, my psychological needs,

782
00:37:45,640 --> 00:37:48,360
Speaker 1: my need for community. And you know, I'm not running

783
00:37:48,400 --> 00:37:50,239
Speaker 1: with groups as much these days as I used to,

784
00:37:50,400 --> 00:37:53,160
Speaker 1: so I can't always have those things at the same

785
00:37:53,160 --> 00:37:55,239
Speaker 1: time in the same way. But I can still be

786
00:37:55,280 --> 00:37:57,960
Speaker 1: intentional about reaching out to the running community and talking

787
00:37:57,960 --> 00:38:00,000
Speaker 1: with my friends who runners about my run, even if

788
00:38:00,000 --> 00:38:01,920
Speaker 1: we're not running together. So sometimes you have to kind

789
00:38:01,920 --> 00:38:04,040
Speaker 1: of do it in a little bit of a different way,

790
00:38:04,120 --> 00:38:06,640
Speaker 1: but it's still totally possible, and it's still just enhances

791
00:38:06,680 --> 00:38:09,279
Speaker 1: the whole experience. And you can choose if and when

792
00:38:09,440 --> 00:38:11,360
Speaker 1: right you go out for runs with groups, when you

793
00:38:11,360 --> 00:38:13,560
Speaker 1: want to you connect through social media when you want to.

794
00:38:14,160 --> 00:38:16,440
Speaker 1: I so agree. There's so many different ways to do it,

795
00:38:16,880 --> 00:38:18,719
Speaker 1: and I think what you and I have learned to

796
00:38:19,280 --> 00:38:22,040
Speaker 1: just kind of a cool thing about racing. You know,

797
00:38:22,040 --> 00:38:24,319
Speaker 1: whether you're doing a marathon, iron Man, traff on five

798
00:38:24,400 --> 00:38:26,920
Speaker 1: k doesn't matter. There's that shared suffering. So you may

799
00:38:26,960 --> 00:38:29,560
Speaker 1: not interact with any of those people, but I love that.

800
00:38:29,640 --> 00:38:31,719
Speaker 1: I always say, like the day after an iron Man race,

801
00:38:32,120 --> 00:38:36,160
Speaker 1: everyone has a story. Everyone went through something really hard,

802
00:38:36,600 --> 00:38:39,759
Speaker 1: and regardless of whether or not you or I talk

803
00:38:39,880 --> 00:38:41,560
Speaker 1: to the people about that, you know, you you walk

804
00:38:41,560 --> 00:38:43,839
Speaker 1: around the next morning, you look at each other like, yeah,

805
00:38:43,880 --> 00:38:46,760
Speaker 1: we got through it, you know, And that's like life.

806
00:38:47,000 --> 00:38:51,360
Speaker 1: And you know the parallels is we started this podcast

807
00:38:51,440 --> 00:38:54,359
Speaker 1: by talking about you know, the fitness and the life

808
00:38:54,400 --> 00:38:56,399
Speaker 1: and it's so cliche almost to talk about, but it's

809
00:38:56,440 --> 00:38:59,839
Speaker 1: so true, right, and it's so powerful. Um how they're

810
00:39:00,000 --> 00:39:02,000
Speaker 1: in acted. And when you get stronger at one, you

811
00:39:02,040 --> 00:39:05,680
Speaker 1: get stronger at the other, absolutely, which I have to say,

812
00:39:05,719 --> 00:39:09,439
Speaker 1: then leads us into the next point, right that you

813
00:39:09,560 --> 00:39:12,480
Speaker 1: then inspired someone else to move. So maybe you you know,

814
00:39:12,719 --> 00:39:14,840
Speaker 1: in your case, you went in with a friend to

815
00:39:14,840 --> 00:39:17,120
Speaker 1: do this big adventure together. But in other cases, I

816
00:39:17,120 --> 00:39:19,320
Speaker 1: mean you you you talked about that and you shared

817
00:39:19,320 --> 00:39:21,480
Speaker 1: your experience in such a powerful way that I'll bet

818
00:39:21,520 --> 00:39:23,360
Speaker 1: there are going to be other people who are inspired

819
00:39:23,400 --> 00:39:27,520
Speaker 1: to try their own exciting adventure. So you know, it

820
00:39:27,560 --> 00:39:30,840
Speaker 1: could be someone who just sees you and is around

821
00:39:30,840 --> 00:39:32,879
Speaker 1: you and sees with the benefits that you're getting from

822
00:39:32,880 --> 00:39:35,640
Speaker 1: exercise and decides to do it themselves. Or it could

823
00:39:35,640 --> 00:39:38,680
Speaker 1: be enlisting someone who maybe wasn't working out before and

824
00:39:38,880 --> 00:39:41,399
Speaker 1: is moved to try it because you actually asked them

825
00:39:41,440 --> 00:39:43,360
Speaker 1: to come with you or to do work out at

826
00:39:43,400 --> 00:39:45,600
Speaker 1: the same time. But you know, that is something I

827
00:39:45,600 --> 00:39:48,319
Speaker 1: think you can really see as a huge sign of success, like,

828
00:39:48,480 --> 00:39:50,439
Speaker 1: not only are you getting the benefits of this, now

829
00:39:50,680 --> 00:39:52,920
Speaker 1: you're sharing that with someone else. How cool is that?

830
00:39:53,120 --> 00:39:57,480
Speaker 1: I agree? And you know it's paying it forward. I

831
00:39:57,520 --> 00:40:00,520
Speaker 1: love having the success stories on this show. The Garcia

832
00:40:00,640 --> 00:40:02,520
Speaker 1: is one you lost a d fifty pounds, kept it

833
00:40:02,520 --> 00:40:06,120
Speaker 1: off for ten years. That's you know, it's so powerful

834
00:40:06,160 --> 00:40:07,960
Speaker 1: And I know you. You know you have books and

835
00:40:08,040 --> 00:40:10,560
Speaker 1: when people read your book and it makes their life better.

836
00:40:10,600 --> 00:40:12,000
Speaker 1: I mean, we have the greatest job in the world,

837
00:40:12,000 --> 00:40:14,760
Speaker 1: if I do say so myself. Right, We're not selling shoes.

838
00:40:14,840 --> 00:40:18,080
Speaker 1: We're helping people live their best lives and and that

839
00:40:18,239 --> 00:40:20,120
Speaker 1: is amazing. And let's just take it down to if

840
00:40:20,160 --> 00:40:22,360
Speaker 1: you're exercising at home, you have kids or a spouse,

841
00:40:22,560 --> 00:40:25,360
Speaker 1: you're inspiring them. You know, the most powerful thing is

842
00:40:25,600 --> 00:40:28,920
Speaker 1: it's you know, acting non verba, right, It's it's actions

843
00:40:28,960 --> 00:40:31,640
Speaker 1: not words. Um So, no matter what you and I

844
00:40:31,719 --> 00:40:34,040
Speaker 1: say here, if we don't go out and live the life,

845
00:40:34,080 --> 00:40:35,879
Speaker 1: which is kind of why I run across Grant GAINI

846
00:40:35,960 --> 00:40:38,000
Speaker 1: and things like that and where you do marathons, I

847
00:40:38,000 --> 00:40:41,319
Speaker 1: mean that is powerful. And the listeners may never know

848
00:40:41,440 --> 00:40:45,360
Speaker 1: who they inspire, but they do and that is so important.

849
00:40:45,400 --> 00:40:48,759
Speaker 1: I love that number nineteen. I'm all about this one.

850
00:40:49,160 --> 00:40:53,080
Speaker 1: Music that is such a huge part of exercise and

851
00:40:53,080 --> 00:40:56,160
Speaker 1: and myself. You talk about your kind of connection with

852
00:40:56,200 --> 00:40:59,959
Speaker 1: that and what that means. Yeah, yeah, well, I mean again,

853
00:41:00,000 --> 00:41:03,000
Speaker 1: and it's another thing that's that's based in research right there,

854
00:41:03,040 --> 00:41:06,000
Speaker 1: Study after study that shows that you can run harder,

855
00:41:06,120 --> 00:41:09,319
Speaker 1: lift heavier. Um you know, there's there's so much that

856
00:41:09,400 --> 00:41:12,080
Speaker 1: you can do that music really inspires you to to

857
00:41:12,160 --> 00:41:14,640
Speaker 1: do even better. But outside of that, there's something that's

858
00:41:14,680 --> 00:41:18,000
Speaker 1: so powerful about connecting to music and I love this.

859
00:41:18,080 --> 00:41:20,480
Speaker 1: I talked to Kellen Townson, who's a cycling instructor here

860
00:41:20,480 --> 00:41:23,400
Speaker 1: in Chicago, and he is always really he's kind of

861
00:41:23,400 --> 00:41:24,759
Speaker 1: known for this. This is one of the reasons I

862
00:41:24,760 --> 00:41:26,520
Speaker 1: wanted to talk with him for this article. But he's

863
00:41:26,560 --> 00:41:29,400
Speaker 1: so intentional about the playlist that he creates for his classes.

864
00:41:29,440 --> 00:41:31,799
Speaker 1: And he talked a lot about the messages that he

865
00:41:31,840 --> 00:41:34,959
Speaker 1: was trying to send when he came back after when

866
00:41:35,000 --> 00:41:37,520
Speaker 1: his studio reopened after the pandemic, and he just wanted

867
00:41:37,560 --> 00:41:40,480
Speaker 1: to make these playlists that were about inclusivity and love

868
00:41:40,560 --> 00:41:43,640
Speaker 1: and togetherness and community. And I mean to just think

869
00:41:43,680 --> 00:41:46,400
Speaker 1: about being in a room with people doing a physical

870
00:41:46,440 --> 00:41:50,480
Speaker 1: activity and connecting with that message is so powerful. Yeah,

871
00:41:50,960 --> 00:41:55,240
Speaker 1: exercising music. I vividly remember being in Hawaii and hearing

872
00:41:55,760 --> 00:41:58,040
Speaker 1: a song as I was out for a run, and

873
00:41:58,120 --> 00:42:00,560
Speaker 1: it would have been amazing, you know, regardless, but the

874
00:42:00,680 --> 00:42:03,680
Speaker 1: music and the power and the moment, you know, it's

875
00:42:03,800 --> 00:42:07,560
Speaker 1: it's seared into my memory and and just that connection.

876
00:42:07,640 --> 00:42:10,160
Speaker 1: And you know, we hear songs from when we're you know, teenagers,

877
00:42:10,160 --> 00:42:11,600
Speaker 1: and you still remember where you were and what you

878
00:42:11,640 --> 00:42:14,279
Speaker 1: were thinking about. So when we connect with music in

879
00:42:14,320 --> 00:42:16,320
Speaker 1: that way and as you said, the research is so strong,

880
00:42:16,640 --> 00:42:18,680
Speaker 1: and you're gonna work out longer, You're gonna enjoy it more,

881
00:42:18,719 --> 00:42:21,520
Speaker 1: you're gonna probably want to do it again. So important,

882
00:42:21,560 --> 00:42:23,560
Speaker 1: and you get connected. As you said, what was the

883
00:42:23,600 --> 00:42:28,000
Speaker 1: song that you just learned and danced to? Bye Bye Bye?

884
00:42:29,160 --> 00:42:32,400
Speaker 1: I don't care who you are. Yeah, that's like I

885
00:42:32,440 --> 00:42:34,600
Speaker 1: wanted that way by the Backstreet Boys, Right, I don't

886
00:42:34,600 --> 00:42:38,839
Speaker 1: care who we are, all right, And wrapping it up,

887
00:42:38,960 --> 00:42:42,279
Speaker 1: the next to the final two are connected and and

888
00:42:42,320 --> 00:42:44,879
Speaker 1: just let's wrap it up with those. Tell people about

889
00:42:46,600 --> 00:42:49,160
Speaker 1: twenty and twenty one. So number twenty is you showed

890
00:42:49,239 --> 00:42:51,960
Speaker 1: up at all. And again we've talked about all that's

891
00:42:51,960 --> 00:42:53,759
Speaker 1: going on in the world right now. And if you

892
00:42:53,800 --> 00:42:56,760
Speaker 1: have made a commitment to your health and well being

893
00:42:56,960 --> 00:42:59,480
Speaker 1: and decided you're going to work out, and then did

894
00:42:59,480 --> 00:43:02,800
Speaker 1: you work out out? I mean, that was a successful workout,

895
00:43:02,920 --> 00:43:05,839
Speaker 1: no matter what other goals you achieved or didn't. So

896
00:43:06,080 --> 00:43:09,000
Speaker 1: give yourself a pat in the back and appreciate that. Um,

897
00:43:09,040 --> 00:43:12,359
Speaker 1: that's so important. But the corollary to that is number

898
00:43:12,440 --> 00:43:16,360
Speaker 1: twenty one, the fact that sometimes you might listen to

899
00:43:16,440 --> 00:43:18,600
Speaker 1: your body and not work out, and that might be

900
00:43:18,640 --> 00:43:20,600
Speaker 1: the best choice. For you that day. So you know, Tom,

901
00:43:20,640 --> 00:43:22,200
Speaker 1: a lot of the work that I do, UM, the

902
00:43:22,239 --> 00:43:24,840
Speaker 1: book that I had come out last year is called Rebound,

903
00:43:25,200 --> 00:43:27,719
Speaker 1: has to do with dealing with the psychological aspects of

904
00:43:27,719 --> 00:43:30,560
Speaker 1: sports injuries, and that is almost as hard, if not harder,

905
00:43:30,560 --> 00:43:33,399
Speaker 1: than some of the physical effects of sports injuries. And

906
00:43:33,640 --> 00:43:35,640
Speaker 1: I know you talk a lot on the show, and again,

907
00:43:35,680 --> 00:43:37,000
Speaker 1: like you said, it's been part of your work for

908
00:43:37,080 --> 00:43:40,200
Speaker 1: years helping people prevent injuries and manage them when they happen,

909
00:43:40,360 --> 00:43:42,920
Speaker 1: and the psychological effects of those are huge, and we

910
00:43:42,920 --> 00:43:44,840
Speaker 1: want to avoid those if we can. So if you

911
00:43:44,880 --> 00:43:46,560
Speaker 1: wake up in a in a day and you are

912
00:43:46,600 --> 00:43:49,560
Speaker 1: just not feeling it, if something hurts, if you are

913
00:43:49,640 --> 00:43:52,200
Speaker 1: extra fatigued, I mean, those are all like warning signs

914
00:43:52,239 --> 00:43:54,480
Speaker 1: that you're on the edge of of hurting yourself. And

915
00:43:54,480 --> 00:43:57,720
Speaker 1: in those cases it's probably better to UM to skip

916
00:43:57,719 --> 00:43:59,520
Speaker 1: the workout for that day and come back and have

917
00:43:59,560 --> 00:44:01,439
Speaker 1: a great work got the next day. And I think

918
00:44:01,480 --> 00:44:05,600
Speaker 1: if you manage that process, well, that's a really challenging process.

919
00:44:05,640 --> 00:44:08,080
Speaker 1: I can speak from experience, and you should be really

920
00:44:08,080 --> 00:44:10,839
Speaker 1: proud of that too. Yeah, in the world we live

921
00:44:10,840 --> 00:44:13,600
Speaker 1: in where fitness technology is, you know, through the roof

922
00:44:13,640 --> 00:44:16,160
Speaker 1: and amazing. I always talk about, you know, with all

923
00:44:16,200 --> 00:44:18,640
Speaker 1: the different things we can measure the metrics we can

924
00:44:18,680 --> 00:44:21,080
Speaker 1: look at the most important metric is how many times

925
00:44:21,080 --> 00:44:23,239
Speaker 1: you exercise? Right. I say that to my wife, like,

926
00:44:23,320 --> 00:44:25,080
Speaker 1: open up that app. Yeah, you can look at your

927
00:44:25,120 --> 00:44:26,239
Speaker 1: heart right and all that kind of stuff, but how

928
00:44:26,239 --> 00:44:28,359
Speaker 1: many times did you actuallyze this month? And she had

929
00:44:28,400 --> 00:44:31,400
Speaker 1: one And she's not an exercise person, busy TV producer

930
00:44:31,440 --> 00:44:34,279
Speaker 1: who every day for the first like every day. And

931
00:44:34,280 --> 00:44:35,680
Speaker 1: I said, that is what you're proud of. She said, well,

932
00:44:35,719 --> 00:44:37,400
Speaker 1: I'm not hitting my night. I go, I don't care

933
00:44:38,080 --> 00:44:41,440
Speaker 1: those numbers. Yes, we can track that. And then the

934
00:44:41,480 --> 00:44:43,080
Speaker 1: other side of the coin that you were talking about,

935
00:44:43,080 --> 00:44:45,799
Speaker 1: the final point, which I love. I trained to college

936
00:44:45,800 --> 00:44:49,560
Speaker 1: football player years ago, five days a week, amazing, really dedicated,

937
00:44:50,000 --> 00:44:53,239
Speaker 1: and occasionally he would show up to work out and

938
00:44:53,280 --> 00:44:55,120
Speaker 1: I just look at him and I'd say, we're gonna

939
00:44:55,120 --> 00:44:57,760
Speaker 1: go eat like he was done. There was no workout

940
00:44:57,800 --> 00:45:00,680
Speaker 1: that day that would have been beneficial. He showed up

941
00:45:01,120 --> 00:45:03,480
Speaker 1: and then we went and did something else. So listen

942
00:45:03,520 --> 00:45:06,400
Speaker 1: to your body. There are days when you're gonna, you know,

943
00:45:06,640 --> 00:45:09,040
Speaker 1: not have it, and that's okay. The harder you work.

944
00:45:09,080 --> 00:45:11,120
Speaker 1: By the way, the more days like that, you're going

945
00:45:11,160 --> 00:45:13,120
Speaker 1: to have a right. We can get into the whole

946
00:45:13,160 --> 00:45:15,399
Speaker 1: rest and all that kind of stuff. But I think

947
00:45:15,440 --> 00:45:21,600
Speaker 1: we covered we didn't you know, you know, I can't

948
00:45:21,600 --> 00:45:25,560
Speaker 1: tell you enough. This is just so helpful to so

949
00:45:25,680 --> 00:45:29,480
Speaker 1: many people. Twenty one points and they're all so powerful.

950
00:45:29,960 --> 00:45:33,960
Speaker 1: And you can't listen to this episode and read. By

951
00:45:33,960 --> 00:45:36,600
Speaker 1: the way, if you didn't write them all down, just

952
00:45:36,960 --> 00:45:40,279
Speaker 1: go to self magazine, right, what's just go right to

953
00:45:40,320 --> 00:45:42,840
Speaker 1: Cindy Kuzma dot com. Uh and weak your right to

954
00:45:42,880 --> 00:45:44,360
Speaker 1: the article so you can see all these and I

955
00:45:44,360 --> 00:45:47,600
Speaker 1: want you to take them into account and really take

956
00:45:47,600 --> 00:45:49,759
Speaker 1: them too hard. I want to say, because this is

957
00:45:49,760 --> 00:45:51,960
Speaker 1: what it's all about. These are the things to focus

958
00:45:52,000 --> 00:45:55,800
Speaker 1: on when you are putting together a lifetime of fitness

959
00:45:55,920 --> 00:45:59,040
Speaker 1: and and wellness. It's not just about the scale. It's

960
00:45:59,080 --> 00:46:01,000
Speaker 1: not we even talk about sweater sore now is because

961
00:46:01,080 --> 00:46:04,399
Speaker 1: we don't have to. Those things are not measures. They're

962
00:46:04,400 --> 00:46:09,359
Speaker 1: different for everyone. Uh. Separate show. But um, thank you, Sindy. Um.

963
00:46:09,400 --> 00:46:13,040
Speaker 1: What's next for you? You got the podcast? Yeah? I

964
00:46:13,080 --> 00:46:15,160
Speaker 1: have a podcast that goes with that book, Rebound. The

965
00:46:15,160 --> 00:46:18,239
Speaker 1: podcast is called The Injured Athletes club, and you know,

966
00:46:18,400 --> 00:46:22,120
Speaker 1: great stories of athletes overcoming obstacles that are highly relevant

967
00:46:22,120 --> 00:46:24,280
Speaker 1: whether you're injured or not. We can all use stories

968
00:46:24,280 --> 00:46:27,759
Speaker 1: of resilience these days and tell people in the opening line.

969
00:46:27,800 --> 00:46:31,000
Speaker 1: I love the opening line to the podcast, We're sorry

970
00:46:31,000 --> 00:46:35,280
Speaker 1: you're here, but we're glad you're with us. Exactly everyone

971
00:46:35,280 --> 00:46:38,120
Speaker 1: has been injured. I can't recommend the podcast highly enough.

972
00:46:38,480 --> 00:46:40,799
Speaker 1: And as Cindy said, so often coming back it's the

973
00:46:40,840 --> 00:46:42,680
Speaker 1: mental you know, you get so down on yourself and

974
00:46:42,719 --> 00:46:44,439
Speaker 1: you don't think you can come back, and and you've

975
00:46:44,480 --> 00:46:47,280
Speaker 1: lost everything and all those things that you're worrying about

976
00:46:47,640 --> 00:46:50,040
Speaker 1: not true. So check that out too as well in

977
00:46:50,040 --> 00:46:53,480
Speaker 1: the book Just a year out so far, Yeah, almost

978
00:46:53,520 --> 00:46:56,200
Speaker 1: exactly a year. And my collaborator on this project is

979
00:46:56,239 --> 00:46:59,800
Speaker 1: the excellent Carrie Jackson Cheetle, who's a certified mental performance consultant,

980
00:46:59,800 --> 00:47:02,120
Speaker 1: so's she's truly an expert and kind of managing this

981
00:47:02,200 --> 00:47:05,560
Speaker 1: process so together, UM, our goal is to help people

982
00:47:05,640 --> 00:47:08,719
Speaker 1: get through these injuries and come back stronger, and UM,

983
00:47:08,800 --> 00:47:11,440
Speaker 1: I can tell you from experience that that's entirely possible

984
00:47:11,480 --> 00:47:14,239
Speaker 1: and also in itself really rewarding and fulfilling and gives

985
00:47:14,280 --> 00:47:15,960
Speaker 1: you the mental skills you need to manage the rest

986
00:47:16,000 --> 00:47:18,319
Speaker 1: of your life. Too awesome, And the race is not

987
00:47:18,360 --> 00:47:20,040
Speaker 1: that there was nothing to do, right, you have your

988
00:47:20,800 --> 00:47:24,080
Speaker 1: I they just canceled Boston or postponed it again, Yeah

989
00:47:24,120 --> 00:47:26,959
Speaker 1: they did. It's that that is, you know, an unsurprising

990
00:47:26,960 --> 00:47:29,960
Speaker 1: but still kind of striking. UM. You know, I my

991
00:47:30,000 --> 00:47:31,920
Speaker 1: eventual goal, and I was gonna do it this weekend

992
00:47:31,920 --> 00:47:33,400
Speaker 1: because I just had a birthday. This week, I was

993
00:47:33,440 --> 00:47:36,759
Speaker 1: going to run the entire Chicago Lakefront Trail front to

994
00:47:36,800 --> 00:47:39,160
Speaker 1: back to front, which is about thirty six miles. UM

995
00:47:39,360 --> 00:47:41,919
Speaker 1: had a minor injury along the way because I did

996
00:47:41,960 --> 00:47:45,520
Speaker 1: not follow some of my own advice, worked out when

997
00:47:45,520 --> 00:47:47,840
Speaker 1: I shouldn't have. Um, but I'm feeling better now, so

998
00:47:47,840 --> 00:47:49,759
Speaker 1: I'm going to bite the trail this weekend and hope

999
00:47:49,800 --> 00:47:53,800
Speaker 1: to run the whole thing in this spring. Well, happy birthday,

1000
00:47:53,840 --> 00:47:55,880
Speaker 1: Thank you, and thank you so much for taking the

1001
00:47:55,960 --> 00:47:59,680
Speaker 1: time again, Cindy Cozma. Go to Cindy Cozma dot com.

1002
00:47:59,719 --> 00:48:02,879
Speaker 1: So much there, read uh take away at all these

1003
00:48:02,960 --> 00:48:05,600
Speaker 1: articles so helpful. Check out the podcast again. We just

1004
00:48:05,640 --> 00:48:09,040
Speaker 1: gave you twenty one signs that your workout matters, and

1005
00:48:09,440 --> 00:48:12,040
Speaker 1: all of them matter. Cindy, have an awesome day and

1006
00:48:12,040 --> 00:48:14,320
Speaker 1: I hope to speak with you again soon. Thanks so much, Thomas.

1007
00:48:14,360 --> 00:48:16,399
Speaker 1: Great to be here. All right, we'll be right back,

1008
00:48:16,440 --> 00:48:19,440
Speaker 1: Thank you, Cindy. And final break and we will be

1009
00:48:19,680 --> 00:48:33,040
Speaker 1: right back and we are back. I want to thank

1010
00:48:33,239 --> 00:48:37,359
Speaker 1: Cindy Cosma again. Check out her articles. She is such

1011
00:48:37,400 --> 00:48:40,600
Speaker 1: a resource, so smart and one of these people that

1012
00:48:40,960 --> 00:48:43,440
Speaker 1: walks the walk and talks the talk. She is a

1013
00:48:43,440 --> 00:48:47,240
Speaker 1: a high level athlete as well as a phenomenal writer

1014
00:48:47,320 --> 00:48:51,520
Speaker 1: and and just super smart. And that's that's the person.

1015
00:48:51,920 --> 00:48:54,240
Speaker 1: Those are the people I'm gonna bring to you. Cannot

1016
00:48:54,320 --> 00:48:58,880
Speaker 1: thank her enough. This list of twenty one signs that

1017
00:48:58,960 --> 00:49:01,680
Speaker 1: your workout matters and the benefits you get from it.

1018
00:49:02,400 --> 00:49:04,520
Speaker 1: As I said during the intro to the show, this

1019
00:49:04,560 --> 00:49:07,240
Speaker 1: is what the show is about. And when you start

1020
00:49:07,280 --> 00:49:09,680
Speaker 1: to focus on these things, as Cindy and I talked about,

1021
00:49:09,960 --> 00:49:16,120
Speaker 1: the mental aspects, the just benefits that far exceed what

1022
00:49:16,160 --> 00:49:18,680
Speaker 1: you read about and what people judge. You know, oh,

1023
00:49:18,680 --> 00:49:21,600
Speaker 1: are you losing weight? Like you're you're not getting results

1024
00:49:21,640 --> 00:49:24,560
Speaker 1: from your workout because you can't see it. How do

1025
00:49:24,600 --> 00:49:28,480
Speaker 1: how do you feel right? Feel empowered? You know you're

1026
00:49:28,480 --> 00:49:31,960
Speaker 1: taking a step towards bettering your health. You're improving your mood,

1027
00:49:32,040 --> 00:49:35,760
Speaker 1: your sleep is better. You know, you're getting better at something,

1028
00:49:36,920 --> 00:49:40,239
Speaker 1: and and that is what it's all about, you know,

1029
00:49:40,680 --> 00:49:44,480
Speaker 1: creating space when you go for those walks. So not

1030
00:49:44,600 --> 00:49:48,000
Speaker 1: every workout has to be all out, and they shouldn't be.

1031
00:49:48,719 --> 00:49:52,480
Speaker 1: So again, I want to thank Cindy. These twenty one points.

1032
00:49:52,640 --> 00:49:56,239
Speaker 1: Go to her website Cindy Kuzma dot com. Read through

1033
00:49:56,239 --> 00:50:00,239
Speaker 1: them again, take them to hard as I said, because

1034
00:50:00,239 --> 00:50:04,560
Speaker 1: when you do that, your workouts, your exercise, your lifestyle

1035
00:50:04,640 --> 00:50:11,239
Speaker 1: starts to make sense because unfortunately the industry has put

1036
00:50:11,320 --> 00:50:15,600
Speaker 1: those limitations with the scale and how we look and

1037
00:50:16,000 --> 00:50:19,319
Speaker 1: what size you are, and not how healthy you are

1038
00:50:19,320 --> 00:50:21,920
Speaker 1: and how you feel and the connections you've made and

1039
00:50:21,960 --> 00:50:25,800
Speaker 1: the improvement did you get better at something? Self efficacy?

1040
00:50:25,840 --> 00:50:28,719
Speaker 1: How many times did that term come up? And I've

1041
00:50:28,719 --> 00:50:31,080
Speaker 1: said it on the show before, that is the term

1042
00:50:31,239 --> 00:50:35,480
Speaker 1: after you know, my entire master's work in sports psychology,

1043
00:50:35,520 --> 00:50:40,799
Speaker 1: That is what just resonated with me. Self efficacy, confidence,

1044
00:50:40,840 --> 00:50:44,600
Speaker 1: situational confidence, feeling good about yourself because you got better

1045
00:50:44,640 --> 00:50:48,759
Speaker 1: at something, and that situational confidence starts to permeate your

1046
00:50:48,880 --> 00:50:52,760
Speaker 1: entire life. I'll leave you with this, you know, running

1047
00:50:52,760 --> 00:50:56,360
Speaker 1: across the Grand Canyon and back. It was so amazing

1048
00:50:56,360 --> 00:50:59,480
Speaker 1: in so many ways, and it's directly tied into self efficacy.

1049
00:50:59,719 --> 00:51:03,480
Speaker 1: It so brutally hard, mentally and physically at certain points,

1050
00:51:03,960 --> 00:51:08,240
Speaker 1: and I loved it, and I knew I'd be okay

1051
00:51:08,960 --> 00:51:13,960
Speaker 1: and finish, and I knew that when I finished, I

1052
00:51:14,000 --> 00:51:15,839
Speaker 1: wouldn't be the same person. I would be a little

1053
00:51:15,840 --> 00:51:20,560
Speaker 1: bit better and a little bit stronger. And you can too.

1054
00:51:20,600 --> 00:51:25,480
Speaker 1: There are no workouts that are too short. We're not

1055
00:51:25,520 --> 00:51:29,840
Speaker 1: hard enough, and that's what this list proves. Thank you

1056
00:51:29,920 --> 00:51:32,799
Speaker 1: for listening. Thank you to Cindy Kuzma for taking the time.

1057
00:51:32,960 --> 00:51:35,920
Speaker 1: Could not have been more excited to have her on

1058
00:51:35,960 --> 00:51:38,600
Speaker 1: the show, and I'm sure we will have her on again.

1059
00:51:38,680 --> 00:51:42,680
Speaker 1: Check out her podcast. Everyone just about has been injured

1060
00:51:42,680 --> 00:51:45,200
Speaker 1: at some time, and the fact that she not only

1061
00:51:45,239 --> 00:51:48,560
Speaker 1: looks at the physical but the mental side super important.

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Speaker 1: Please rate the show. If you have not, shame on

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Speaker 1: you rate the show, subscribe to the podcast, tell your friends,

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Speaker 1: and again, thank you so much for listening. My goal

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Speaker 1: is to help you have your best life. That is it.

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Speaker 1: Cindy and I are not selling shoes. We're looking at

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Speaker 1: the science. We're distilling it down. We're looking at the anecdotal,

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00:52:11,239 --> 00:52:14,480
Speaker 1: we're looking at our experiences, and then we're trying to

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Speaker 1: help you makes sense of the myths, debunk them so

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00:52:20,960 --> 00:52:24,839
Speaker 1: you can have your best life. If you would like

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Speaker 1: to reach out and I love to hear from you,

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Speaker 1: Tom h Fit is Instagram as well as Twitter for me,

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Speaker 1: Tom h Fit, reach out. I love to hear comments, questions,

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00:52:33,560 --> 00:52:36,160
Speaker 1: and any topics you want covered. Any questions you have,

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00:52:36,440 --> 00:52:41,279
Speaker 1: I put them right into the next listener mail bag, show, website,

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00:52:41,680 --> 00:52:45,040
Speaker 1: Fitness Disrupted dot com. Reach out to me there as well.

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Speaker 1: Thank you for listening. Remember we have three things that

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00:52:49,800 --> 00:52:53,239
Speaker 1: we can can control, and these twenty one points hit

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00:52:53,280 --> 00:52:57,359
Speaker 1: all of them. How much we move what we put

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Speaker 1: into our mouths and our attitudes and that people is awesome.

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Speaker 1: I am Tom Holland. This is Fitness Disrupted, Believing Yourself.

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Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

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00:53:16,800 --> 00:53:19,600
Speaker 1: more podcasts from my heart Radio, visit the I heart

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Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

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Speaker 1: favorite shows.