1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,720 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:18,880 --> 00:00:25,240 Speaker 1: I usually don't talk about specific brands here on Fitness 4 00:00:25,400 --> 00:00:30,720 Speaker 1: Disrupted for many reasons, many different reasons, obvious reasons, but 5 00:00:30,840 --> 00:00:38,040 Speaker 1: today I will because it makes sense because it's hard 6 00:00:38,080 --> 00:00:44,040 Speaker 1: to avoid Peloton, and I thought it's time for a 7 00:00:44,080 --> 00:00:47,839 Speaker 1: show because I get questions about it all the time. 8 00:00:48,560 --> 00:00:50,640 Speaker 1: People are talking about it with me all the time. 9 00:00:51,280 --> 00:00:53,760 Speaker 1: So it's time for a show. And this show is 10 00:00:53,800 --> 00:00:55,600 Speaker 1: for those of you who have it. Many of you 11 00:00:55,760 --> 00:01:02,040 Speaker 1: have Peloton or the equivalent. There's many petitors now and 12 00:01:02,080 --> 00:01:03,880 Speaker 1: so a lot of what I'm gonna talk about will 13 00:01:03,920 --> 00:01:07,520 Speaker 1: apply regardless. And I'm sure many of you are on 14 00:01:07,600 --> 00:01:12,800 Speaker 1: the fence thinking about getting one or a competitor because 15 00:01:13,680 --> 00:01:18,039 Speaker 1: it's just so popular it's crazy. And let me say 16 00:01:18,160 --> 00:01:23,080 Speaker 1: right up front that one of my main clients companies 17 00:01:23,120 --> 00:01:27,399 Speaker 1: I work with, is a competitor and they have products 18 00:01:27,400 --> 00:01:33,280 Speaker 1: to compete with the Peloton as well. So this is not, uh, 19 00:01:33,319 --> 00:01:36,840 Speaker 1: you know, hesitated to do the show, to be honest, 20 00:01:36,920 --> 00:01:40,080 Speaker 1: because of that and other reasons. But I can't avoid it, 21 00:01:40,160 --> 00:01:43,000 Speaker 1: you know, And um, let me say this as well. 22 00:01:43,240 --> 00:01:46,039 Speaker 1: Right up front, I have one. I have lots of 23 00:01:46,080 --> 00:01:50,800 Speaker 1: fitness equipment, and I need to know everything about everything 24 00:01:50,840 --> 00:01:54,400 Speaker 1: I can. And that's what I say to you frequently 25 00:01:54,440 --> 00:01:59,440 Speaker 1: here on the podcast is I am living everything I 26 00:01:59,520 --> 00:02:02,560 Speaker 1: talk about out. I am trying everything. I am walking 27 00:02:02,560 --> 00:02:05,840 Speaker 1: the walk. You know, I'm competing even if fifty two 28 00:02:05,880 --> 00:02:08,680 Speaker 1: nothing has changed. And you know, I take a three 29 00:02:08,720 --> 00:02:13,480 Speaker 1: pronged approach to this business. It's exercise, nutrition, and motivation. 30 00:02:14,040 --> 00:02:17,800 Speaker 1: So I'm studying all of those things, experiencing all of 31 00:02:17,840 --> 00:02:21,640 Speaker 1: those things all the time. And that goes for competitors 32 00:02:21,639 --> 00:02:24,320 Speaker 1: equipment as well. So I have a pellet on, I 33 00:02:24,480 --> 00:02:29,320 Speaker 1: have I have many different bikes, many different versions of 34 00:02:29,760 --> 00:02:34,639 Speaker 1: exercise bikes, as well as trainers to put my triathlon 35 00:02:34,720 --> 00:02:35,920 Speaker 1: bike on. I have a lot. I have a lot 36 00:02:35,960 --> 00:02:38,080 Speaker 1: of equipment, so a lot of experience with it. But 37 00:02:38,120 --> 00:02:41,320 Speaker 1: I want you to know that you know, I use it. 38 00:02:41,360 --> 00:02:43,920 Speaker 1: I've tried it, I know what it's all about. I've 39 00:02:43,960 --> 00:02:48,919 Speaker 1: I've used it many times. Uh, and so a lot 40 00:02:48,919 --> 00:02:50,919 Speaker 1: of times in the fitness industry there's people who talk 41 00:02:50,960 --> 00:02:54,680 Speaker 1: about things and you know, they don't use it, you know, 42 00:02:55,120 --> 00:02:58,960 Speaker 1: and usually they're bashing those things, and I want you 43 00:02:59,360 --> 00:03:02,600 Speaker 1: to find which you like and get the greatest results 44 00:03:02,639 --> 00:03:06,519 Speaker 1: from that. So talk about Peloton and take a quick 45 00:03:06,560 --> 00:03:08,880 Speaker 1: break when we come back. I'm gonna start off by 46 00:03:08,960 --> 00:03:13,919 Speaker 1: saying how funny I found the popularity of it for 47 00:03:14,000 --> 00:03:16,480 Speaker 1: one reason. And I have talked about this before, but 48 00:03:16,560 --> 00:03:21,000 Speaker 1: it goes to that bulk myth, that ever present myth 49 00:03:21,120 --> 00:03:35,160 Speaker 1: about bulk. Alright, quick break, we'll be right back calling 50 00:03:35,240 --> 00:03:40,280 Speaker 1: this show Peloton one oh one, because I'm sure we'll 51 00:03:40,320 --> 00:03:46,440 Speaker 1: come up again. Things change, they have other products, So 52 00:03:46,520 --> 00:03:51,880 Speaker 1: I should say today this is about the bike. This 53 00:03:52,040 --> 00:03:56,000 Speaker 1: is about the bike. And as I said before the break, 54 00:03:56,640 --> 00:04:00,640 Speaker 1: I found the popularity the explosion of the pellets on 55 00:04:00,720 --> 00:04:06,280 Speaker 1: bike somewhat amusing. Why And this is a really, really 56 00:04:07,040 --> 00:04:14,040 Speaker 1: really important point because I taught I taught group cycling 57 00:04:14,240 --> 00:04:16,359 Speaker 1: spinning whatever you want to call its spinning as a 58 00:04:16,400 --> 00:04:19,640 Speaker 1: trademark name, but many people know it is that four 59 00:04:20,000 --> 00:04:25,479 Speaker 1: years decades in gyms in New York City, Connecticut, all over. 60 00:04:25,600 --> 00:04:32,520 Speaker 1: I taught the teachers as well. Okay, so intimately knowledgeable 61 00:04:32,839 --> 00:04:36,200 Speaker 1: about group cycling. And then yes, I do iron man. 62 00:04:36,360 --> 00:04:40,840 Speaker 1: So I am indoors biking on everything I can and 63 00:04:40,880 --> 00:04:43,760 Speaker 1: have been for a really long time, and there was 64 00:04:43,880 --> 00:04:46,960 Speaker 1: that ever present myth. So there's the myth of bulk 65 00:04:47,040 --> 00:04:50,920 Speaker 1: with lifting, especially for women, and then there was that 66 00:04:51,400 --> 00:04:53,920 Speaker 1: and it's still around, but it's it's harder and harder 67 00:04:53,960 --> 00:04:58,839 Speaker 1: to uh kind of hold onto. So women stayed away 68 00:04:58,880 --> 00:05:04,039 Speaker 1: from group cycling back in the nineties, early two thousands 69 00:05:04,160 --> 00:05:10,040 Speaker 1: and beyond until recently, until the explosion of Peloton, there 70 00:05:10,120 --> 00:05:15,360 Speaker 1: was the belief that biking got your legs huge, huge, 71 00:05:16,080 --> 00:05:20,920 Speaker 1: And there were people that I spoke with over the years, 72 00:05:20,960 --> 00:05:24,280 Speaker 1: some who claimed that just taking two or three classes 73 00:05:24,960 --> 00:05:28,919 Speaker 1: made their legs huge. Now I wish something were that effective. 74 00:05:29,760 --> 00:05:32,719 Speaker 1: And by the way, as I talked about in the 75 00:05:32,760 --> 00:05:36,200 Speaker 1: other Peloton podcast, if that were the case, bodybuilders would 76 00:05:36,200 --> 00:05:39,400 Speaker 1: be cycling like crazy and men to make their legs 77 00:05:39,440 --> 00:05:43,840 Speaker 1: bigger if it were only that easy. Okay, So this 78 00:05:43,920 --> 00:05:50,560 Speaker 1: is a really important topic point because that myth suddenly 79 00:05:50,600 --> 00:05:55,280 Speaker 1: went away. Many of those people who were in that 80 00:05:55,360 --> 00:05:59,880 Speaker 1: demographic who believed that it would make their legs suddenly 81 00:06:00,000 --> 00:06:02,520 Speaker 1: away when you had a super expensive bike, and it 82 00:06:02,600 --> 00:06:05,919 Speaker 1: is expensive people, you know, not just the bike, but 83 00:06:06,000 --> 00:06:10,400 Speaker 1: the membership. For most people, it's it's an investment. Now, 84 00:06:10,440 --> 00:06:13,800 Speaker 1: I believe you should invest in your health. But it 85 00:06:13,880 --> 00:06:17,360 Speaker 1: has to be said. You know, it's it's for most 86 00:06:17,440 --> 00:06:20,920 Speaker 1: people a big outway of money, but suddenly went away. 87 00:06:20,920 --> 00:06:24,520 Speaker 1: So I want you to really grasp that how this 88 00:06:24,640 --> 00:06:29,200 Speaker 1: myth suddenly disappeared for the most parts, because I don't 89 00:06:29,240 --> 00:06:33,440 Speaker 1: hear that much anymore when it suddenly came into the 90 00:06:33,440 --> 00:06:38,480 Speaker 1: house and was expensive and popular. So I want I 91 00:06:38,560 --> 00:06:40,000 Speaker 1: want you to think of all the other myths that 92 00:06:40,120 --> 00:06:44,760 Speaker 1: might be out there. They might also be completely untrue 93 00:06:45,800 --> 00:06:50,479 Speaker 1: and only get dispelled when suddenly everyone is doing the 94 00:06:50,520 --> 00:06:56,960 Speaker 1: opposite or doing that thing. Right. Can't have this discussion 95 00:06:57,000 --> 00:07:05,400 Speaker 1: without emphasizing that the myths are keeping you from your 96 00:07:05,440 --> 00:07:08,200 Speaker 1: best body and your best life. All right, Enough about that, 97 00:07:08,560 --> 00:07:13,200 Speaker 1: all right? So what did it do? It busted through 98 00:07:13,240 --> 00:07:16,880 Speaker 1: that myth, and it brought content and community into the house. 99 00:07:17,320 --> 00:07:21,000 Speaker 1: It did a bunch of things that I have talked 100 00:07:21,040 --> 00:07:24,560 Speaker 1: about forever and again this is just the I'm gonna 101 00:07:24,600 --> 00:07:26,240 Speaker 1: give you tips and tricks on pellet down too, but 102 00:07:26,360 --> 00:07:28,120 Speaker 1: I have to open with this. Let me get through 103 00:07:28,120 --> 00:07:31,720 Speaker 1: it quickly. So content and community, and it gave you 104 00:07:31,720 --> 00:07:34,080 Speaker 1: short workouts, and it gave you convenience, you know. And 105 00:07:34,120 --> 00:07:36,840 Speaker 1: I always use my wife as a perfect example works 106 00:07:36,840 --> 00:07:39,960 Speaker 1: full time, works a crazy job, loves group cycling. Used 107 00:07:40,000 --> 00:07:43,920 Speaker 1: to go do it at a studio which was filled, 108 00:07:44,120 --> 00:07:47,880 Speaker 1: and you know, she couldn't oftentimes even get a parking 109 00:07:47,880 --> 00:07:50,480 Speaker 1: spot and it would take a significant amount of time 110 00:07:50,520 --> 00:07:52,200 Speaker 1: to get there, blah blah blah. So when the time 111 00:07:52,200 --> 00:07:55,840 Speaker 1: it takes two for her to have driven to where 112 00:07:55,840 --> 00:07:57,920 Speaker 1: she would take that class, potentially if she could get 113 00:07:57,920 --> 00:08:00,800 Speaker 1: a parking spot, she can be done at home. So 114 00:08:00,880 --> 00:08:03,600 Speaker 1: there's all of that. That's what Peloton did, and it 115 00:08:03,640 --> 00:08:08,960 Speaker 1: did it in a way that caught on. Brought content, 116 00:08:09,000 --> 00:08:13,120 Speaker 1: community convenience into the home and that's amazing and that's 117 00:08:13,120 --> 00:08:17,840 Speaker 1: exciting and that's gonna help a lot of people. And finally, 118 00:08:17,840 --> 00:08:21,480 Speaker 1: again before I get into the specifics of Peloton, it 119 00:08:21,600 --> 00:08:25,560 Speaker 1: emphasizes the shorter workouts, the things I say all the time. 120 00:08:25,600 --> 00:08:26,760 Speaker 1: You don't have to go to the gym and you 121 00:08:26,760 --> 00:08:29,920 Speaker 1: don't have to do an hour And Peloton taught a 122 00:08:29,960 --> 00:08:31,760 Speaker 1: lot of people that and is teaching a lot of 123 00:08:31,800 --> 00:08:35,640 Speaker 1: people that, and the competitors are as well. So yes, 124 00:08:36,040 --> 00:08:38,480 Speaker 1: you can do a twenty minute workout of thirty minute 125 00:08:38,480 --> 00:08:42,240 Speaker 1: workout and get an amazing workout. And as I say 126 00:08:42,280 --> 00:08:45,440 Speaker 1: all the time, stop saying only in just I only 127 00:08:45,480 --> 00:08:48,760 Speaker 1: did twenty minutes only, or I just did a thirty 128 00:08:48,960 --> 00:08:52,000 Speaker 1: you know mine. No, And as I will talk about, 129 00:08:52,040 --> 00:08:55,760 Speaker 1: when you follow what the coach says, and that's really 130 00:08:55,800 --> 00:08:59,360 Speaker 1: important too. Top three points I'm gonna give you today. 131 00:08:59,760 --> 00:09:03,079 Speaker 1: You can a great workout, you know the number of people, 132 00:09:03,400 --> 00:09:05,920 Speaker 1: and yes you're getting benefit, But who go to the 133 00:09:05,960 --> 00:09:10,400 Speaker 1: gym got on an elliptical, you know, and go super 134 00:09:10,480 --> 00:09:13,400 Speaker 1: low intensity for an hour. That's great, and you're building 135 00:09:13,440 --> 00:09:16,240 Speaker 1: endurance and doing things like that. And as I've said before, 136 00:09:16,640 --> 00:09:18,960 Speaker 1: the calory count you get is way off the vast 137 00:09:19,000 --> 00:09:23,240 Speaker 1: majority of the time. But if you're trying to burn 138 00:09:23,320 --> 00:09:26,880 Speaker 1: calories and get you know, certain other benefits. A twenty 139 00:09:27,080 --> 00:09:32,880 Speaker 1: minute interval workout, a thirty minute coached workout amazing, both 140 00:09:32,920 --> 00:09:36,680 Speaker 1: good different, but with the right coach and the right format, 141 00:09:36,760 --> 00:09:39,400 Speaker 1: you are going to torch calories in twenty or thirty minutes. 142 00:09:39,400 --> 00:09:43,000 Speaker 1: So you can't say it's it's easy or it's not worthwhile, 143 00:09:44,200 --> 00:09:49,800 Speaker 1: because both are true when it's done correctly. And and 144 00:09:49,800 --> 00:09:51,520 Speaker 1: I'm gonna bring this back, but I'm gonna bring it 145 00:09:51,600 --> 00:09:56,560 Speaker 1: up now. It's about consistency. It's about consistency all right. 146 00:09:56,600 --> 00:09:59,720 Speaker 1: So now peloton specifics had to go with that real quickly. 147 00:10:00,120 --> 00:10:03,160 Speaker 1: So here's the the main topic I need to talk 148 00:10:03,200 --> 00:10:07,760 Speaker 1: about today is that leaderboard. That leaderboard, now, it is 149 00:10:07,800 --> 00:10:11,560 Speaker 1: a good and a bad thing. It's a double edged 150 00:10:11,600 --> 00:10:17,360 Speaker 1: sword of epic proportions. Competition is good, Metrics are good, 151 00:10:18,120 --> 00:10:22,000 Speaker 1: but it's also deeply flawed at the same time because 152 00:10:22,080 --> 00:10:26,760 Speaker 1: of the technology, and because of ego, and because of 153 00:10:26,800 --> 00:10:31,080 Speaker 1: the human condition. So for those of you don't know 154 00:10:31,120 --> 00:10:35,319 Speaker 1: the leaderboard, you're you're basically competing. You're competing against people 155 00:10:35,360 --> 00:10:37,520 Speaker 1: either who are doing it live with you at the 156 00:10:37,559 --> 00:10:40,480 Speaker 1: time or who have done it before. And what is 157 00:10:40,480 --> 00:10:43,480 Speaker 1: that leaderboard based on. It is based on two things 158 00:10:43,480 --> 00:10:49,280 Speaker 1: combined your resistance and your cadence. Resistance and cadence, how 159 00:10:49,320 --> 00:10:54,439 Speaker 1: fast you pedal and how hard, how heavy, how high 160 00:10:54,520 --> 00:10:58,800 Speaker 1: the resistance is. That's your output. And that's it. Now 161 00:11:00,240 --> 00:11:04,480 Speaker 1: there's the discussion and some of the better uh not better, 162 00:11:04,640 --> 00:11:10,440 Speaker 1: well yeah, better uh platforms take into account weight because 163 00:11:10,480 --> 00:11:13,120 Speaker 1: the heavier you are, the easier it is to put 164 00:11:13,160 --> 00:11:17,560 Speaker 1: that output out. And so I taught with some really 165 00:11:17,600 --> 00:11:23,000 Speaker 1: advanced equipment technology not too long ago where they took 166 00:11:23,080 --> 00:11:26,319 Speaker 1: your weight into account and that was amazing. It was 167 00:11:26,360 --> 00:11:30,560 Speaker 1: way too complicated actually for the gyms. Amazing technology. And 168 00:11:30,600 --> 00:11:33,200 Speaker 1: I would have this leaderboard up teaching in a group 169 00:11:33,679 --> 00:11:37,160 Speaker 1: class situation, and the leaderboard, I would have it maybe 170 00:11:37,440 --> 00:11:40,760 Speaker 1: just resistance in cadence, right, same type of thing, and 171 00:11:40,840 --> 00:11:44,760 Speaker 1: then I could hit a button and show it based 172 00:11:44,760 --> 00:11:46,880 Speaker 1: on weight, and all of a sudden, all these women 173 00:11:46,960 --> 00:11:49,920 Speaker 1: jumped to the front of the line because they were 174 00:11:49,960 --> 00:11:53,480 Speaker 1: super strong cyclists and smaller men as well, but generally 175 00:11:53,520 --> 00:11:57,160 Speaker 1: women who didn't weigh as much. But we're putting out 176 00:11:58,160 --> 00:12:03,400 Speaker 1: significant power. So just know that with the peloton leader board, 177 00:12:03,960 --> 00:12:06,400 Speaker 1: it's how fast you go and how hard you're going, 178 00:12:07,240 --> 00:12:13,440 Speaker 1: and what you weigh makes a difference. It's a big factor. Okay, 179 00:12:13,760 --> 00:12:16,240 Speaker 1: So this leaderboard, this is basically what this this show 180 00:12:16,320 --> 00:12:17,880 Speaker 1: is about. And I'm gonna give you how to get 181 00:12:17,880 --> 00:12:21,120 Speaker 1: the most out of your peloton real quickly and whatever 182 00:12:21,200 --> 00:12:27,679 Speaker 1: other type of cycling equipment and or technology you're using. 183 00:12:28,480 --> 00:12:34,280 Speaker 1: So output resistance, cadence boom, that's it. Uh calibration. Let 184 00:12:34,360 --> 00:12:36,640 Speaker 1: me give you a quick story. Went to a gym. 185 00:12:36,800 --> 00:12:40,480 Speaker 1: They had four pelotons, which always find interesting, you know, 186 00:12:40,480 --> 00:12:44,440 Speaker 1: out on the floor and got on it started a 187 00:12:44,440 --> 00:12:48,880 Speaker 1: class and I was putting out pretty much double double 188 00:12:48,920 --> 00:12:51,560 Speaker 1: the output, same effort, double the output. I was like, 189 00:12:51,679 --> 00:12:54,240 Speaker 1: what is going on? And what was pretty funny was 190 00:12:54,280 --> 00:12:57,000 Speaker 1: the guy next to me was in the middle of 191 00:12:57,040 --> 00:12:59,440 Speaker 1: a workout. He was peeking over. You can always tell 192 00:13:00,040 --> 00:13:04,840 Speaker 1: he was looking at my output and and he was surprised, 193 00:13:05,880 --> 00:13:11,280 Speaker 1: as was I. It wasn't accurate. It wasn't accurate. So 194 00:13:11,320 --> 00:13:15,920 Speaker 1: this goes to calibration. There is a calibration process. When 195 00:13:15,960 --> 00:13:19,080 Speaker 1: you get a bike like that, they calibrate it for you, 196 00:13:19,240 --> 00:13:21,320 Speaker 1: generally set it up right. I think Peloton has to 197 00:13:21,320 --> 00:13:25,320 Speaker 1: set it up for you. But over time you will 198 00:13:25,360 --> 00:13:28,560 Speaker 1: need to recalibrate it. And there are two things that happen, 199 00:13:28,640 --> 00:13:30,640 Speaker 1: and you're gonna go this can't possibly be true, but 200 00:13:30,720 --> 00:13:34,120 Speaker 1: it is. So some people don't calibrate it. They don't 201 00:13:34,120 --> 00:13:38,240 Speaker 1: even know what that is. And it can go either way, 202 00:13:39,000 --> 00:13:42,360 Speaker 1: you know, but it becomes easier harder. The numbers aren't right, 203 00:13:43,520 --> 00:13:45,240 Speaker 1: and so you're putting out numbers that you shouldn't be 204 00:13:45,240 --> 00:13:49,160 Speaker 1: putting out. And there are people that have that happen 205 00:13:49,240 --> 00:13:51,400 Speaker 1: and don't know it or need to attend to it. 206 00:13:51,559 --> 00:13:54,280 Speaker 1: And then there's people who do it on purpose. You 207 00:13:54,320 --> 00:13:58,800 Speaker 1: go that you mean people are cheating. Yes, yes, people cheat. 208 00:14:00,360 --> 00:14:03,760 Speaker 1: It's incredible, not just on the peloton, in every race, 209 00:14:04,679 --> 00:14:08,480 Speaker 1: it's insane. So just know that this is this is 210 00:14:08,520 --> 00:14:10,880 Speaker 1: all leading up to what you need to do. And 211 00:14:10,960 --> 00:14:13,440 Speaker 1: some of you may already know where I'm going with that. 212 00:14:14,280 --> 00:14:16,040 Speaker 1: People listen to any of my other podcasts and know 213 00:14:16,120 --> 00:14:21,080 Speaker 1: my philosophy. Right, So calibration is another factor. And if 214 00:14:21,120 --> 00:14:23,280 Speaker 1: you've had a bike for a long time and haven't 215 00:14:23,320 --> 00:14:26,800 Speaker 1: had it calibrated and noticed maybe things are going wonky, right, 216 00:14:26,880 --> 00:14:29,640 Speaker 1: your numbers are not what they should be or seem different, 217 00:14:31,000 --> 00:14:32,680 Speaker 1: that could be one of the reasons you need to 218 00:14:32,720 --> 00:14:37,600 Speaker 1: calibrate it. Okay, to take one more quick break. Then 219 00:14:37,640 --> 00:14:40,840 Speaker 1: when we come back and talk about how people kind 220 00:14:40,840 --> 00:14:44,960 Speaker 1: of game the system cheat during the workout itself. That's 221 00:14:45,000 --> 00:14:48,160 Speaker 1: not based on calibration, all right, And why at the 222 00:14:48,240 --> 00:14:51,600 Speaker 1: end of the day you need to just let that 223 00:14:51,680 --> 00:14:57,120 Speaker 1: leaderboard go. You can use it for motivation, but it 224 00:14:57,240 --> 00:14:59,200 Speaker 1: is not in the b o end all end. It 225 00:14:59,240 --> 00:15:01,040 Speaker 1: could be really deaf a mental all right, final break, 226 00:15:01,080 --> 00:15:14,880 Speaker 1: We'll be right back and we're back. I am talking 227 00:15:14,880 --> 00:15:18,880 Speaker 1: about the peloton. Don't normally talk about specific brands, but 228 00:15:19,640 --> 00:15:22,400 Speaker 1: you can avoid this one. And let me just backtrack 229 00:15:22,440 --> 00:15:25,760 Speaker 1: a little bit back to the cheating the calibration part. 230 00:15:26,520 --> 00:15:30,200 Speaker 1: Quick story. There was an elite runner who decided he 231 00:15:30,240 --> 00:15:33,360 Speaker 1: was going to do a thirty day challenge for himself, 232 00:15:33,400 --> 00:15:35,840 Speaker 1: and he was going to do one of these type 233 00:15:35,920 --> 00:15:39,320 Speaker 1: of workouts leader board. I'm not going to give you 234 00:15:39,360 --> 00:15:42,880 Speaker 1: know the specific brand or whatever, but think of it 235 00:15:43,000 --> 00:15:48,600 Speaker 1: as peloton treadmill type workout. And there was a leaderboard, 236 00:15:48,600 --> 00:15:50,600 Speaker 1: and he said his goal was to win, to get 237 00:15:50,640 --> 00:15:52,480 Speaker 1: on and just to see if he could be at 238 00:15:52,480 --> 00:15:54,360 Speaker 1: the top of the leaderboard every day for thirty days. 239 00:15:55,280 --> 00:15:58,280 Speaker 1: And this is an elite runner, he knows his stuff. 240 00:15:58,680 --> 00:16:00,880 Speaker 1: And the story was, and this was recent. He got 241 00:16:00,920 --> 00:16:04,280 Speaker 1: on and oftentimes he would start to run and he 242 00:16:04,320 --> 00:16:07,360 Speaker 1: would turn it off because he would know that people 243 00:16:07,360 --> 00:16:11,000 Speaker 1: are cheating, and you go, how do you know? You know? 244 00:16:11,720 --> 00:16:14,320 Speaker 1: You know, you know by the speeds and the incline 245 00:16:14,760 --> 00:16:17,600 Speaker 1: and what people are holding and listen. On a treadmill, 246 00:16:17,760 --> 00:16:21,160 Speaker 1: you could just step to the sides people. It doesn't 247 00:16:21,200 --> 00:16:24,680 Speaker 1: even know if you're on, and you go, people aren't. 248 00:16:25,040 --> 00:16:29,160 Speaker 1: People are doing that. So his story was that frequently 249 00:16:29,240 --> 00:16:31,440 Speaker 1: he would get on, he would start a workout and 250 00:16:31,440 --> 00:16:33,720 Speaker 1: he would shut it down because he goes, oh, there's one, two, 251 00:16:33,840 --> 00:16:38,600 Speaker 1: three people in this workout who are cheating. So it happens, 252 00:16:40,000 --> 00:16:43,640 Speaker 1: and it's all leading towards again might take away huge 253 00:16:43,640 --> 00:16:46,600 Speaker 1: takeaway from this show and the peloton in the leaderboard 254 00:16:46,640 --> 00:16:49,480 Speaker 1: all that stuff. So again it's a great thing. Competition 255 00:16:49,520 --> 00:16:51,480 Speaker 1: is a great thing when we talk about sports psychology. 256 00:16:51,720 --> 00:16:54,960 Speaker 1: One of the original sports psychology studies they talk about 257 00:16:55,280 --> 00:16:58,640 Speaker 1: you'll learn about when you study it is cyclists who 258 00:16:59,160 --> 00:17:02,240 Speaker 1: wrote a course so how fast how they could go, 259 00:17:02,560 --> 00:17:04,879 Speaker 1: and then they solo and then they did it as 260 00:17:04,880 --> 00:17:07,879 Speaker 1: a group, and they went faster when they liked as 261 00:17:07,880 --> 00:17:13,639 Speaker 1: a group. So very simple example of competition helps helps 262 00:17:13,680 --> 00:17:17,080 Speaker 1: push you harder, makes sense. We talk about training with 263 00:17:17,119 --> 00:17:18,680 Speaker 1: a partner, all those kind of things. So that's a 264 00:17:18,720 --> 00:17:24,439 Speaker 1: good thing. But when you're basing it on output and 265 00:17:24,520 --> 00:17:27,000 Speaker 1: maybe wait that you can't you know, not that you 266 00:17:27,040 --> 00:17:29,800 Speaker 1: can't control it, but that you know it's not based 267 00:17:29,840 --> 00:17:32,600 Speaker 1: on your weight relative to everyone else's, and then the 268 00:17:32,640 --> 00:17:35,480 Speaker 1: calibration is off, and then people are cheating. Now you 269 00:17:35,480 --> 00:17:41,359 Speaker 1: see where I'm going with this, right, And now you 270 00:17:41,359 --> 00:17:43,680 Speaker 1: want to call it cheating, you want to call it whatever. 271 00:17:44,800 --> 00:17:47,800 Speaker 1: The coach will tell you on a peloton workout and 272 00:17:47,840 --> 00:17:49,840 Speaker 1: others as well, what to do. Here's your warm up, 273 00:17:50,080 --> 00:17:53,480 Speaker 1: stay in this zone, here's your intervals, stay in this zone. 274 00:17:53,920 --> 00:17:59,399 Speaker 1: And what do people do? They hammer? Well, letting this 275 00:17:59,440 --> 00:18:04,040 Speaker 1: discussion with people. They hammer the warm up, they don't 276 00:18:04,040 --> 00:18:06,560 Speaker 1: stay in the zones they're supposed to for the workout. 277 00:18:08,320 --> 00:18:10,800 Speaker 1: And even worse, and for those of you who have 278 00:18:11,000 --> 00:18:13,119 Speaker 1: used the peloton, you know exactly what I'm talking about. 279 00:18:13,600 --> 00:18:16,720 Speaker 1: They hammer the cool down. When I say hammer, go 280 00:18:16,760 --> 00:18:21,480 Speaker 1: as hard as they can. If you want to jump 281 00:18:21,560 --> 00:18:24,840 Speaker 1: up hundreds and hundreds of spots on a longer ride 282 00:18:24,920 --> 00:18:29,159 Speaker 1: on peloton, you just ignore the cool down and go 283 00:18:29,200 --> 00:18:31,639 Speaker 1: as hard as you can for that minute, two minutes 284 00:18:31,680 --> 00:18:37,679 Speaker 1: through whatever it is. You go, what what? What are 285 00:18:37,720 --> 00:18:41,320 Speaker 1: you getting out of that? And I get it. We 286 00:18:41,400 --> 00:18:46,840 Speaker 1: all want to compete, but you also want to get 287 00:18:46,880 --> 00:18:49,560 Speaker 1: the most out of your workout, to be as healthy 288 00:18:49,600 --> 00:18:53,680 Speaker 1: as possible and to not get discouraged and not compete 289 00:18:53,720 --> 00:18:58,080 Speaker 1: against Basically, it's apples and oranges. When we're talking about 290 00:18:58,080 --> 00:19:00,800 Speaker 1: output and we're talking about calibration and talk about people 291 00:19:00,800 --> 00:19:04,680 Speaker 1: not following the coaching. This is all important stuff at 292 00:19:04,680 --> 00:19:06,600 Speaker 1: the end of the day because you go, what does 293 00:19:06,640 --> 00:19:09,119 Speaker 1: it matter? Tom? What does it matter? Because people get discouraged. 294 00:19:10,720 --> 00:19:13,560 Speaker 1: And I look at friends and family members and and 295 00:19:13,720 --> 00:19:17,400 Speaker 1: you know, former clients who are all using this. And 296 00:19:17,440 --> 00:19:19,680 Speaker 1: this is why my Nantucket camp and a bunch of 297 00:19:19,720 --> 00:19:22,240 Speaker 1: people come up to be and what meant this very 298 00:19:22,320 --> 00:19:27,320 Speaker 1: thing the leaderboard. And this goes to topics that I 299 00:19:27,359 --> 00:19:30,440 Speaker 1: have talked about before on this podcast when I talk 300 00:19:30,480 --> 00:19:34,000 Speaker 1: about doing your own workout, and I talked about when 301 00:19:34,040 --> 00:19:35,960 Speaker 1: I would be running in Central Park and I'd be 302 00:19:36,000 --> 00:19:39,159 Speaker 1: on you know, my third loop of the Central Park loop, 303 00:19:39,480 --> 00:19:42,560 Speaker 1: you know, miles seventeen, and someone would blow by me. 304 00:19:43,320 --> 00:19:46,879 Speaker 1: Now most likely they're not on miles seventeen or at 305 00:19:46,920 --> 00:19:51,439 Speaker 1: my one or two of a three month whatever. But 306 00:19:51,480 --> 00:19:54,680 Speaker 1: I don't speed up and don't get down on myself. 307 00:19:56,080 --> 00:19:57,720 Speaker 1: And the same thing with swimming. You'll be in the 308 00:19:57,760 --> 00:20:00,720 Speaker 1: pool and someone will be, you know, faster than you, 309 00:20:00,800 --> 00:20:03,320 Speaker 1: and you have a specific workout maybe that you're supposed 310 00:20:03,359 --> 00:20:08,200 Speaker 1: to follow, your coach whatever. You put blinders on to 311 00:20:08,440 --> 00:20:14,720 Speaker 1: all of that because that is not your race. They 312 00:20:14,720 --> 00:20:17,399 Speaker 1: don't have your goals, they are not doing what you're doing. 313 00:20:19,160 --> 00:20:23,639 Speaker 1: And so that leaderboard, you have to use it carefully 314 00:20:24,840 --> 00:20:28,240 Speaker 1: and let me throw this final really important point in 315 00:20:29,200 --> 00:20:31,800 Speaker 1: way too attached to the numbers, obviously connected with what 316 00:20:31,840 --> 00:20:35,600 Speaker 1: I'm talking about, but even more specifically the number of rides. 317 00:20:36,280 --> 00:20:40,040 Speaker 1: You know, you do a peloton workout and the instructor 318 00:20:40,080 --> 00:20:42,359 Speaker 1: will call it, hey, this person is on ride number 319 00:20:42,359 --> 00:20:48,080 Speaker 1: two thousand, five hundred. Again, the most important metric, in 320 00:20:48,119 --> 00:20:51,840 Speaker 1: my opinion for most of you is consistency. So you go, oh, 321 00:20:51,880 --> 00:20:55,359 Speaker 1: that's a good thing, right, Yes, and no, because what 322 00:20:55,400 --> 00:20:59,400 Speaker 1: are people doing Instead of doing a forty five minute ride, 323 00:21:00,160 --> 00:21:04,639 Speaker 1: they're doing three. Instead of doing a thirty minute ride, 324 00:21:05,440 --> 00:21:11,200 Speaker 1: they're doing three tens. Now again, you're gonna keep saying 325 00:21:11,240 --> 00:21:13,720 Speaker 1: again here because I'm always gonna give you both sides. 326 00:21:14,119 --> 00:21:16,520 Speaker 1: You're still doing thirty minutes, right, You've heard me say 327 00:21:16,560 --> 00:21:19,680 Speaker 1: before three ten minute bounts of exercise, same benefits as 328 00:21:19,680 --> 00:21:22,200 Speaker 1: a thirty. Yeah, but you know there's a cool down 329 00:21:22,200 --> 00:21:24,840 Speaker 1: and a warm up, there's a structure to the thirty. 330 00:21:24,880 --> 00:21:28,080 Speaker 1: So don't just do it for the numbers. Do it 331 00:21:28,119 --> 00:21:31,600 Speaker 1: for the health because you are going to get burnt out, 332 00:21:32,240 --> 00:21:36,040 Speaker 1: you are potentially going to get injured. You have to 333 00:21:36,080 --> 00:21:39,240 Speaker 1: think long term and who are you competing with? And 334 00:21:39,280 --> 00:21:43,160 Speaker 1: I'm all four that motivation. Listen, don't think that I'm 335 00:21:43,200 --> 00:21:46,720 Speaker 1: diminishing the value of all of this, but I see 336 00:21:46,800 --> 00:21:50,000 Speaker 1: where it goes. I've seen where it goes on so 337 00:21:50,080 --> 00:21:53,359 Speaker 1: many different fronts. So this is that delicate balance of 338 00:21:53,440 --> 00:21:57,240 Speaker 1: metrics and numbers and competition. And along with the number 339 00:21:57,280 --> 00:22:00,280 Speaker 1: of rides, you're not gonna always beat yesterday. It did 340 00:22:00,320 --> 00:22:03,280 Speaker 1: a whole show on that, you know. So don't get 341 00:22:03,320 --> 00:22:07,840 Speaker 1: discouraged when you don't hit that output one day, or 342 00:22:07,880 --> 00:22:11,119 Speaker 1: you don't get those miles that you normally do. You shouldn't. 343 00:22:11,160 --> 00:22:14,040 Speaker 1: You're gonna be tired some days and some days there's 344 00:22:14,080 --> 00:22:16,879 Speaker 1: just no rhyme or reason to it. Why do you 345 00:22:16,880 --> 00:22:20,360 Speaker 1: feel lousy some days when you're not getting worse unless 346 00:22:20,520 --> 00:22:23,000 Speaker 1: you're not doing what I say. So you're not always 347 00:22:23,000 --> 00:22:25,320 Speaker 1: gonna beat yesterday. You're not always going to hit those numbers. 348 00:22:26,200 --> 00:22:31,119 Speaker 1: And the most important number is consistency. The most important 349 00:22:31,160 --> 00:22:34,159 Speaker 1: numbers consistency. So it is the number of rides, but 350 00:22:34,280 --> 00:22:37,280 Speaker 1: the number of rides for the right reasons. You know, 351 00:22:37,400 --> 00:22:40,560 Speaker 1: I don't want to see necessarily six workouts in one 352 00:22:40,640 --> 00:22:43,919 Speaker 1: day just for the sake of having six workouts in 353 00:22:43,960 --> 00:22:47,760 Speaker 1: one day, because the structure, people is going to be off. 354 00:22:48,440 --> 00:22:50,679 Speaker 1: I want to get too deep into that. But if 355 00:22:50,680 --> 00:22:53,879 Speaker 1: you're warming up and cooling down six times, maybe you're 356 00:22:53,920 --> 00:22:57,560 Speaker 1: not getting as much out of it. And if that 357 00:22:57,600 --> 00:22:59,199 Speaker 1: were the way to do it, then we would do 358 00:22:59,240 --> 00:23:02,520 Speaker 1: it that way, all right, So don't get stuck on 359 00:23:02,560 --> 00:23:06,440 Speaker 1: that number. Okay, So how do you get the most 360 00:23:06,480 --> 00:23:10,280 Speaker 1: out of it? Here's one really really important thing. It's 361 00:23:10,320 --> 00:23:14,440 Speaker 1: so simple, yet so few people do it. Most people 362 00:23:14,480 --> 00:23:17,400 Speaker 1: find instructors they like, or an instructor they like. There's 363 00:23:17,440 --> 00:23:20,600 Speaker 1: one that I the only one that I use. I 364 00:23:20,600 --> 00:23:24,879 Speaker 1: don't feel like naming the person, but really knows their stuff, 365 00:23:25,440 --> 00:23:31,880 Speaker 1: really scientific former competitor, scientifically based. Love it. And by 366 00:23:31,880 --> 00:23:34,920 Speaker 1: the way, this person teaches the zones class where you 367 00:23:34,960 --> 00:23:38,719 Speaker 1: figure out your zones, and I laughed out loud because 368 00:23:38,760 --> 00:23:43,200 Speaker 1: this is where you figure out your threshold pace basically 369 00:23:43,640 --> 00:23:46,159 Speaker 1: your watts, your your different zones. So you go as 370 00:23:46,200 --> 00:23:49,959 Speaker 1: hard as you can. You take a test as basically 371 00:23:50,000 --> 00:23:52,000 Speaker 1: as hard as you can for twenty minutes or whatever 372 00:23:52,000 --> 00:23:54,199 Speaker 1: the time is. Twenty minutes generally is what people use. 373 00:23:54,200 --> 00:23:56,040 Speaker 1: You can go now, you can go longer short. I 374 00:23:56,080 --> 00:23:57,560 Speaker 1: don't need to talk about that. But the bottom wise, 375 00:23:57,560 --> 00:23:59,840 Speaker 1: you go as hard as you can. And during this 376 00:24:00,119 --> 00:24:03,280 Speaker 1: test that I took with this person, they said, listen, 377 00:24:03,560 --> 00:24:08,359 Speaker 1: don't rate this class as being easy because you're supposed 378 00:24:08,359 --> 00:24:12,959 Speaker 1: to go as hard as you can. So do what 379 00:24:13,000 --> 00:24:17,080 Speaker 1: the instructor says. Is what I'm saying, everything when you can. 380 00:24:17,200 --> 00:24:19,080 Speaker 1: Now I would I understand some of you are just 381 00:24:19,119 --> 00:24:23,960 Speaker 1: starting out, but don't get out of the saddle because 382 00:24:23,960 --> 00:24:25,760 Speaker 1: you don't like getting out of the saddle. Don't stay 383 00:24:25,760 --> 00:24:29,040 Speaker 1: in the saddle because you know you don't like. Do 384 00:24:29,200 --> 00:24:32,480 Speaker 1: what you're not good at. Do what your weaknesses are. 385 00:24:32,840 --> 00:24:35,560 Speaker 1: Now there's a balance with this too. I don't want 386 00:24:35,600 --> 00:24:39,240 Speaker 1: you to not enjoy your workouts. But if we only 387 00:24:39,280 --> 00:24:41,480 Speaker 1: do what we're good at and enjoy, as I've said before, 388 00:24:42,920 --> 00:24:46,000 Speaker 1: you don't make those improvements. And when I take a 389 00:24:46,000 --> 00:24:49,159 Speaker 1: class and I need to really trust that instructor that 390 00:24:49,200 --> 00:24:53,320 Speaker 1: they know what they're doing, I do everything they say everything, 391 00:24:53,520 --> 00:24:58,040 Speaker 1: warm up, cool down, stay in the zones, every rething 392 00:24:58,040 --> 00:25:05,520 Speaker 1: not not not Most people do maybe fifty. So if 393 00:25:05,560 --> 00:25:08,760 Speaker 1: you want change, that's what the coaches for. And when 394 00:25:08,760 --> 00:25:10,960 Speaker 1: you find a great coach, you do what they say 395 00:25:11,000 --> 00:25:12,800 Speaker 1: because they are gonna ask you to do things that 396 00:25:12,840 --> 00:25:15,439 Speaker 1: you would not normally do and not maybe even know 397 00:25:15,760 --> 00:25:20,320 Speaker 1: to do. For most of you to do it, do 398 00:25:20,480 --> 00:25:27,320 Speaker 1: everything and watch the change, Watch the change. Okay, you 399 00:25:27,359 --> 00:25:29,119 Speaker 1: know the analogy I use, and I would argue it's 400 00:25:29,160 --> 00:25:35,399 Speaker 1: pretty darn good. One is a recipe. So if you 401 00:25:35,400 --> 00:25:38,920 Speaker 1: follow a recipe and you change one ingredient to ingredients 402 00:25:38,920 --> 00:25:43,240 Speaker 1: three ingredients, it's not the same recipe, So don't expect 403 00:25:43,320 --> 00:25:46,320 Speaker 1: it to taste the way the cook told you it's 404 00:25:46,320 --> 00:25:49,000 Speaker 1: going to taste. And the same thing holds true with workouts. 405 00:25:50,080 --> 00:25:53,159 Speaker 1: If you want the best out of that workout, and 406 00:25:53,240 --> 00:25:56,600 Speaker 1: you want to really see change in yourself over time, 407 00:25:57,480 --> 00:26:03,720 Speaker 1: and again that that coaches good, follow those workouts from 408 00:26:03,800 --> 00:26:08,000 Speaker 1: start to finish and you'll be pleasantly surprised at the difference. 409 00:26:08,040 --> 00:26:12,320 Speaker 1: All right, and finally, final final point, mix up the 410 00:26:12,320 --> 00:26:15,000 Speaker 1: workouts if you can. I even say this to my wife. 411 00:26:15,640 --> 00:26:19,399 Speaker 1: You know, one of the problems with interval training is 412 00:26:19,560 --> 00:26:22,679 Speaker 1: and these workouts is we're not supposed to hammer go 413 00:26:22,880 --> 00:26:26,800 Speaker 1: hard every single day. I mean, if you have shorter 414 00:26:27,240 --> 00:26:30,240 Speaker 1: amount of time. I've said it many times that is 415 00:26:30,280 --> 00:26:33,600 Speaker 1: the optimal time for interval workouts. But the short of 416 00:26:33,640 --> 00:26:36,560 Speaker 1: it is, you want to have your endurance days. You 417 00:26:36,560 --> 00:26:41,040 Speaker 1: want to have your slow steady state days done many 418 00:26:41,080 --> 00:26:45,359 Speaker 1: podcasts on this your list workouts, your low intensity steady 419 00:26:45,359 --> 00:26:47,680 Speaker 1: state days. Then you want your hit workouts, your high 420 00:26:47,720 --> 00:26:51,919 Speaker 1: intensity training days. And so when you have more time, 421 00:26:52,560 --> 00:26:56,560 Speaker 1: do an easier steady state workout. There all their peloton 422 00:26:56,680 --> 00:26:59,760 Speaker 1: and all the other workouts. Now, I know you go, 423 00:27:00,200 --> 00:27:03,320 Speaker 1: I love this one. I love yes, But if you 424 00:27:03,359 --> 00:27:06,520 Speaker 1: want longevity, you want to stay healthy, you want to 425 00:27:06,560 --> 00:27:09,960 Speaker 1: get the most out of it, you need to mix 426 00:27:10,040 --> 00:27:14,359 Speaker 1: up those zones as well. Again, most people are just 427 00:27:14,800 --> 00:27:18,840 Speaker 1: turning that on the music and I leave you wrap 428 00:27:18,840 --> 00:27:22,680 Speaker 1: it all up. Just getting people into it is awesome, 429 00:27:23,200 --> 00:27:26,200 Speaker 1: and I'm so excited that more people are exercising at 430 00:27:26,240 --> 00:27:28,800 Speaker 1: home and doing these great workouts. But I want that 431 00:27:28,960 --> 00:27:33,920 Speaker 1: best for you. So yes, start going, start doing those workouts, 432 00:27:33,960 --> 00:27:36,560 Speaker 1: find that instructor and maybe yeah, all you do are 433 00:27:36,600 --> 00:27:40,440 Speaker 1: those twenty minute high intensity workouts to start, But then 434 00:27:40,600 --> 00:27:43,920 Speaker 1: over time, as you get into the habit and the 435 00:27:44,040 --> 00:27:51,600 Speaker 1: behaviors to really go next level and sustain it not 436 00:27:51,760 --> 00:27:54,280 Speaker 1: to get burnt out and injured, you need to mix 437 00:27:54,359 --> 00:27:57,280 Speaker 1: up the type of workouts. So that's how long you 438 00:27:57,359 --> 00:28:01,160 Speaker 1: go and what kind of workouts they are all right, 439 00:28:01,520 --> 00:28:04,360 Speaker 1: I'm not good at a switching instructors, but I'm good 440 00:28:04,359 --> 00:28:06,639 Speaker 1: at like I'll do a sixty minute, I'll do a 441 00:28:06,680 --> 00:28:11,879 Speaker 1: thirty minute, I'll do intervals, I'll do lower intensity endurance rides. 442 00:28:12,000 --> 00:28:13,919 Speaker 1: And you should too. All right, So there you have 443 00:28:14,000 --> 00:28:18,000 Speaker 1: at that leader board. Make sure it's not discouraging you. 444 00:28:19,080 --> 00:28:22,480 Speaker 1: Now you know that. Listen at the end of the day. 445 00:28:23,040 --> 00:28:26,399 Speaker 1: Those numbers because of all the factors I talked about, 446 00:28:26,600 --> 00:28:29,800 Speaker 1: they're not really important. What's important is that you're getting 447 00:28:29,800 --> 00:28:33,159 Speaker 1: on the bike, that you're feeling good, that you're improving 448 00:28:33,800 --> 00:28:38,480 Speaker 1: not every day, that you're being consistent, that you're mixing 449 00:28:38,520 --> 00:28:42,040 Speaker 1: it up. And for your parents, that your kids are 450 00:28:42,040 --> 00:28:45,080 Speaker 1: seeing you do it. That's awesome. I love that about 451 00:28:45,080 --> 00:28:47,840 Speaker 1: home workouts. But I don't want you to be attached 452 00:28:47,840 --> 00:28:50,760 Speaker 1: to those numbers just for the sake of numbers, because 453 00:28:50,800 --> 00:28:53,880 Speaker 1: that will not get you what you want to achieve. 454 00:28:54,320 --> 00:28:58,240 Speaker 1: Get it, I think you do. All right. There you 455 00:28:58,280 --> 00:29:04,719 Speaker 1: have it Peloton one oh one and yeah, if you 456 00:29:04,760 --> 00:29:07,880 Speaker 1: want to reach out Tom h Fit Instagram and Twitter. 457 00:29:07,920 --> 00:29:10,880 Speaker 1: Tom h Fit love to hear from you questions, comments, 458 00:29:11,040 --> 00:29:14,920 Speaker 1: ideas for topics. A bunch of you have reached out recently. 459 00:29:14,960 --> 00:29:17,480 Speaker 1: Some great ideas and I have a list and we're 460 00:29:17,480 --> 00:29:20,480 Speaker 1: gonna get to them all Fitness disrupted dot com. You 461 00:29:20,480 --> 00:29:22,640 Speaker 1: can reach out to me there through the website as well. 462 00:29:23,080 --> 00:29:26,760 Speaker 1: The new book is The Micro Workout Plan, just an 463 00:29:26,800 --> 00:29:29,080 Speaker 1: adjunct to everything I talked about here. For those of 464 00:29:29,080 --> 00:29:31,440 Speaker 1: you who have purchased it, thank you so much, and again, 465 00:29:31,560 --> 00:29:35,440 Speaker 1: reviews on Amazon hugely appreciated. For those of you who 466 00:29:35,480 --> 00:29:40,040 Speaker 1: have a couple of minutes to spare, thank you so much. Remember, 467 00:29:40,840 --> 00:29:43,920 Speaker 1: my goal is to help you have your best life, 468 00:29:44,000 --> 00:29:47,760 Speaker 1: give you the best information, bias free, which is why 469 00:29:47,800 --> 00:29:50,200 Speaker 1: I'm gonna have shows like this where yeah, I'm gonna 470 00:29:50,280 --> 00:29:53,520 Speaker 1: kind of break from tradition and talk about specific brands 471 00:29:53,520 --> 00:29:58,120 Speaker 1: because it needs to be discussed. But I want you 472 00:29:58,600 --> 00:30:03,800 Speaker 1: to find what you enjoy, do it correctly, consistently so 473 00:30:03,840 --> 00:30:06,760 Speaker 1: you can have your best life. All right, Thank you 474 00:30:06,800 --> 00:30:10,280 Speaker 1: for listening. I am Tom Holland this is Fitness Disrupted, 475 00:30:10,800 --> 00:30:19,000 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 476 00:30:19,200 --> 00:30:22,720 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 477 00:30:22,760 --> 00:30:26,040 Speaker 1: the I Heart Radio app, Apple Podcasts, or wherever you 478 00:30:26,160 --> 00:30:27,560 Speaker 1: listen to your favorite shows.