1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,840 --> 00:00:18,320 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Why 3 00:00:18,440 --> 00:00:25,840 Speaker 1: you shouldn't and can't always beat Yesterday? Interesting topic, but 4 00:00:25,960 --> 00:00:29,800 Speaker 1: one that needs to be discussed for two main reasons. One, 5 00:00:30,040 --> 00:00:33,360 Speaker 1: it's a really popular ad campaign for a really popular company. 6 00:00:33,400 --> 00:00:36,479 Speaker 1: Doesn't need mentioning. But it's out there. Many of you 7 00:00:36,640 --> 00:00:39,480 Speaker 1: have probably heard it, and I am not bashing there. 8 00:00:39,560 --> 00:00:42,319 Speaker 1: There's some value to it and I'll talk about that. 9 00:00:42,760 --> 00:00:46,279 Speaker 1: And it also comes from not only my years of 10 00:00:46,360 --> 00:00:49,879 Speaker 1: having worked with clients, but today I'm getting direct messages 11 00:00:49,880 --> 00:00:55,120 Speaker 1: and emails from people who are talking about asking about 12 00:00:55,200 --> 00:00:59,920 Speaker 1: this concept about getting better and about sometimes not being better, 13 00:01:00,040 --> 00:01:04,120 Speaker 1: about being worse. So I love the thought that we're 14 00:01:04,160 --> 00:01:07,840 Speaker 1: trying to improve. It's all about improving ourselves. But it's 15 00:01:07,840 --> 00:01:12,240 Speaker 1: confusing and it can be discouraging because let's just cut 16 00:01:12,280 --> 00:01:16,280 Speaker 1: to the chase. You can't always beat yesterday. It's impossible. 17 00:01:17,160 --> 00:01:21,520 Speaker 1: It's impossible, and it actually goes against periodization and variation 18 00:01:21,560 --> 00:01:24,400 Speaker 1: and all the things I'll talk about, But it just 19 00:01:24,520 --> 00:01:28,160 Speaker 1: you can't do it. You can't do it for many 20 00:01:28,240 --> 00:01:32,800 Speaker 1: different reasons, nor should you try to do it. So 21 00:01:33,480 --> 00:01:37,480 Speaker 1: yes I get it. It's a great thing. Let's just 22 00:01:37,560 --> 00:01:40,920 Speaker 1: improve ourselves. Let's always work on improving ourselves. But when 23 00:01:40,920 --> 00:01:46,160 Speaker 1: it comes to fitness, when it comes to even weight loss, 24 00:01:46,200 --> 00:01:49,920 Speaker 1: for that reason, you can't always beat yesterday. You just 25 00:01:49,960 --> 00:01:52,920 Speaker 1: can't do it. And I think back to when I 26 00:01:52,960 --> 00:01:56,960 Speaker 1: was first really getting into marathon running, and I was young, 27 00:01:57,480 --> 00:02:02,840 Speaker 1: and I was faster and later, and I was running 28 00:02:02,880 --> 00:02:05,960 Speaker 1: a lot of marathons, and I was chipping away at it, 29 00:02:06,320 --> 00:02:10,240 Speaker 1: and so I was improving. Every single marathon was a 30 00:02:10,240 --> 00:02:13,359 Speaker 1: little faster and a little faster, a couple of minutes off, 31 00:02:13,440 --> 00:02:17,360 Speaker 1: a minute off, three minutes off, And one day after 32 00:02:17,560 --> 00:02:21,680 Speaker 1: finishing a marathon and a little faster, I realized the 33 00:02:21,720 --> 00:02:25,079 Speaker 1: next one most like like I was there, like, it's 34 00:02:25,080 --> 00:02:28,920 Speaker 1: gonna be hard to beat that time. And so you 35 00:02:29,080 --> 00:02:34,800 Speaker 1: can't always beat yesterday. Now that's just one example, but 36 00:02:35,520 --> 00:02:39,720 Speaker 1: it's thickness, and as I'll talk about, not only can't 37 00:02:39,760 --> 00:02:42,200 Speaker 1: you do it, but you don't want to, obviously, or 38 00:02:42,240 --> 00:02:47,960 Speaker 1: maybe not obviously, because it's about physiology, and it's about 39 00:02:48,320 --> 00:02:54,000 Speaker 1: easy workouts and hard workouts, and even with weight loss, 40 00:02:54,600 --> 00:02:58,320 Speaker 1: you're gonna have days where you get on that scale 41 00:02:58,800 --> 00:03:01,440 Speaker 1: and you you know you eight. Well, but maybe it's 42 00:03:01,440 --> 00:03:04,640 Speaker 1: water retention. Maybe who knows what it is. But you 43 00:03:04,639 --> 00:03:08,600 Speaker 1: didn't lose and and the number maybe went up, and 44 00:03:08,680 --> 00:03:14,680 Speaker 1: you don't beat yourself up. And a huge part of this, 45 00:03:14,880 --> 00:03:19,160 Speaker 1: now I've realized, is also the fitness technology. I've been 46 00:03:19,240 --> 00:03:21,600 Speaker 1: running a little more recently. I've been running a lot 47 00:03:21,639 --> 00:03:24,880 Speaker 1: more recently than than in years past. I have more time, 48 00:03:25,040 --> 00:03:29,240 Speaker 1: kids are older, Uh, nice weather, all those things, and 49 00:03:29,480 --> 00:03:33,839 Speaker 1: fitness technology my logic telling me sometimes I'm doing too much, 50 00:03:33,880 --> 00:03:37,360 Speaker 1: sometimes I'm doing too little. It's and it's not right. 51 00:03:38,360 --> 00:03:41,560 Speaker 1: I know what I've been doing, so that can make 52 00:03:41,560 --> 00:03:47,400 Speaker 1: it more confusing. But I also received a a email 53 00:03:47,560 --> 00:03:53,320 Speaker 1: from a listener who was really discouraged because they, in 54 00:03:53,360 --> 00:03:57,800 Speaker 1: their mind, we're getting worse. So they were exercising, they 55 00:03:57,840 --> 00:04:02,040 Speaker 1: were being consistent, and they weren't. They thought they they 56 00:04:02,240 --> 00:04:08,160 Speaker 1: think they're getting worse. And this goes back so many 57 00:04:08,240 --> 00:04:11,600 Speaker 1: years when I would go out for runs or workouts 58 00:04:11,720 --> 00:04:14,520 Speaker 1: or a trainer session in the gym with a client 59 00:04:15,080 --> 00:04:17,760 Speaker 1: and maybe they couldn't do as many push ups, maybe 60 00:04:18,440 --> 00:04:21,120 Speaker 1: maybe they just didn't feel as strong. That was it 61 00:04:21,440 --> 00:04:24,400 Speaker 1: so often so for so many of you. You go 62 00:04:24,400 --> 00:04:26,360 Speaker 1: out for that walk, you go out for the bike ride, 63 00:04:26,400 --> 00:04:29,280 Speaker 1: to swim, whatever it is lifting weights, and you just 64 00:04:29,360 --> 00:04:35,080 Speaker 1: don't have it, and you think, wow, am I getting worse? 65 00:04:36,040 --> 00:04:42,600 Speaker 1: And here's this simple physiology. You can't be unless I'm 66 00:04:42,640 --> 00:04:47,000 Speaker 1: going to talk about overtraining syndrome. But for most of 67 00:04:47,040 --> 00:04:51,839 Speaker 1: the people that have asked me about this, that I 68 00:04:51,960 --> 00:04:55,320 Speaker 1: worked with, who would talk about this, I'd say, no, 69 00:04:55,360 --> 00:04:58,279 Speaker 1: you're not getting worse. There's so many reasons why you 70 00:04:58,360 --> 00:05:02,039 Speaker 1: don't have it. You don't have that ergy, and oftentimes 71 00:05:02,279 --> 00:05:06,800 Speaker 1: we can't even pinpoint it. Is it stress, is it 72 00:05:06,880 --> 00:05:11,040 Speaker 1: lack of sleep, is it lack of of fueling nutrition? 73 00:05:11,920 --> 00:05:16,120 Speaker 1: Is it depression? There are so many reasons why you 74 00:05:16,240 --> 00:05:22,360 Speaker 1: can't beat yesterday. There's so many reasons why you might 75 00:05:22,480 --> 00:05:26,880 Speaker 1: not feel as strong. If your power lifter and you're 76 00:05:27,040 --> 00:05:30,599 Speaker 1: you're like, listen, I've squatted x for so long, and 77 00:05:30,600 --> 00:05:33,840 Speaker 1: all of a sudden one day it feels really hard. 78 00:05:34,520 --> 00:05:39,240 Speaker 1: Am I getting worse? We'll know, and I'll just bring 79 00:05:39,320 --> 00:05:47,320 Speaker 1: you right to the physiology. Our bodies are really smart machines. 80 00:05:49,320 --> 00:05:56,400 Speaker 1: When we challenge them, they respond by getting stronger. When 81 00:05:56,440 --> 00:06:00,279 Speaker 1: you lift weights, you make tiny micro tears in your 82 00:06:00,360 --> 00:06:06,080 Speaker 1: muscle tissue when it repairs itself, it gets stronger, and 83 00:06:06,120 --> 00:06:12,560 Speaker 1: it gets bigger, and that leads perfectly to the overtraining syndrome. 84 00:06:13,720 --> 00:06:23,119 Speaker 1: So yes, there is that specific instance where if you're 85 00:06:23,160 --> 00:06:29,800 Speaker 1: doing too much, too much, you get diminishing returns. And 86 00:06:29,880 --> 00:06:33,919 Speaker 1: that's why I preach what excessive moderation. I'm all for 87 00:06:34,000 --> 00:06:38,840 Speaker 1: pushing yourself, but you can't push yourself to the to 88 00:06:38,960 --> 00:06:44,479 Speaker 1: the limit every day. There's nothing you know to be 89 00:06:44,680 --> 00:06:46,920 Speaker 1: proud of with that. I mean, there's so many fitness 90 00:06:46,920 --> 00:06:49,440 Speaker 1: people I see I kill it every day I do. No, No, 91 00:06:49,600 --> 00:06:52,600 Speaker 1: you don't. And if you do, and you're not doing 92 00:06:52,600 --> 00:06:55,159 Speaker 1: it right and be, you're gonna get hurt if you are. 93 00:06:56,600 --> 00:07:00,320 Speaker 1: Because if you're doing high intensity interval training every single 94 00:07:00,400 --> 00:07:05,520 Speaker 1: day all out, your body can't take that. Because of 95 00:07:05,520 --> 00:07:09,679 Speaker 1: what I just said that when you break muscle tissue down, 96 00:07:09,920 --> 00:07:13,080 Speaker 1: when you stress your cardiovascular system as well your heart, 97 00:07:14,520 --> 00:07:19,640 Speaker 1: it needs time to repair. We get stronger when we recover. 98 00:07:21,000 --> 00:07:24,600 Speaker 1: You get stronger during during the session itself, when you're 99 00:07:24,640 --> 00:07:27,960 Speaker 1: lifting weights or when you're doing your cardio, you get 100 00:07:28,080 --> 00:07:35,200 Speaker 1: stronger when you recover. And so I will talk about 101 00:07:35,240 --> 00:07:40,800 Speaker 1: how that plays into periodization and why you need to 102 00:07:40,840 --> 00:07:44,560 Speaker 1: mix it up but back to the topic of the show. 103 00:07:44,720 --> 00:07:51,440 Speaker 1: You can't beat yesterday every day, and you need to 104 00:07:51,880 --> 00:07:55,800 Speaker 1: understand that you will have bad days, and that is 105 00:07:55,840 --> 00:08:01,160 Speaker 1: a huge value of a coach. Is a huge value 106 00:08:01,160 --> 00:08:03,800 Speaker 1: of the coach. So how many times I've done the 107 00:08:03,880 --> 00:08:07,720 Speaker 1: interview about fitness technology and it's great and I love it, 108 00:08:07,920 --> 00:08:11,720 Speaker 1: such an exciting time, all of these metrics and bands 109 00:08:11,760 --> 00:08:15,920 Speaker 1: and trackers, but you know what, it can only do 110 00:08:16,040 --> 00:08:20,480 Speaker 1: so much. And one great example I use so frequently 111 00:08:20,560 --> 00:08:24,920 Speaker 1: back I had a high school athlete and it was 112 00:08:25,040 --> 00:08:27,280 Speaker 1: rare that I would work with high schools, but this 113 00:08:27,960 --> 00:08:33,400 Speaker 1: specific case, and he was amazing, and five days a week. 114 00:08:34,120 --> 00:08:36,760 Speaker 1: He was high school football player, wanted to go play 115 00:08:36,800 --> 00:08:39,160 Speaker 1: in college. And we would train five days a week 116 00:08:39,600 --> 00:08:41,920 Speaker 1: and we would mix it up Sundays where hills, some 117 00:08:42,080 --> 00:08:46,840 Speaker 1: days were speed, agility, different every day. But there were 118 00:08:46,920 --> 00:08:51,440 Speaker 1: days when he would show up and I look at 119 00:08:51,559 --> 00:08:55,679 Speaker 1: him and I'd say go home, or I'd look at 120 00:08:55,720 --> 00:08:58,840 Speaker 1: him and say, let's go to the Delhi We're gonna eat. 121 00:09:00,000 --> 00:09:02,160 Speaker 1: Because he didn't have it that day. I could just 122 00:09:02,240 --> 00:09:12,320 Speaker 1: tell there are times two not work out, and that's okay. 123 00:09:12,520 --> 00:09:15,559 Speaker 1: Now you have to can't do it all the time. 124 00:09:16,000 --> 00:09:18,760 Speaker 1: And there in lies the rub, there's the art and 125 00:09:18,880 --> 00:09:25,800 Speaker 1: science coming together. Another great story I heard was biking 126 00:09:25,800 --> 00:09:28,880 Speaker 1: with some really high level cyclist years ago and they 127 00:09:28,920 --> 00:09:31,440 Speaker 1: were talking about some pro cyclists they were riding with 128 00:09:31,559 --> 00:09:34,760 Speaker 1: in years past, and one day they all met for 129 00:09:34,840 --> 00:09:40,199 Speaker 1: the daily hard bike session bike workout and they started 130 00:09:40,240 --> 00:09:42,439 Speaker 1: off with the little warm up and a couple of 131 00:09:42,480 --> 00:09:44,240 Speaker 1: minutes into the ride, one of the guys said, I'm 132 00:09:44,280 --> 00:09:46,560 Speaker 1: going home, like what you're talking about, and he's like, 133 00:09:46,559 --> 00:09:48,440 Speaker 1: I don't have it today. I need to I need 134 00:09:48,480 --> 00:09:52,840 Speaker 1: to rest now. Obviously higher level, but you gotta know 135 00:09:52,960 --> 00:09:56,080 Speaker 1: your body. You gotta know your body. You have to 136 00:09:56,160 --> 00:09:59,640 Speaker 1: listen to your body. And at the end of the day, 137 00:09:59,679 --> 00:10:05,400 Speaker 1: it's a about consistency. It's about being healthy, and so 138 00:10:05,559 --> 00:10:11,200 Speaker 1: you will have those days. But fitnesses so much about 139 00:10:11,240 --> 00:10:15,440 Speaker 1: all or nothing, like you gotta, you know, do the 140 00:10:15,520 --> 00:10:19,439 Speaker 1: hardest workout possible, flip that five pound tire or it's 141 00:10:19,440 --> 00:10:21,160 Speaker 1: the other end of the spectrum as I talk about 142 00:10:21,160 --> 00:10:26,679 Speaker 1: the pendulum five second apps, but that's not where success 143 00:10:26,800 --> 00:10:39,280 Speaker 1: comes from. We'll be right back and so what is periodization, 144 00:10:39,559 --> 00:10:42,280 Speaker 1: because that's kind of what we're talking about here. You 145 00:10:42,360 --> 00:10:46,280 Speaker 1: can't always beat yesterday. If you are training for an event, 146 00:10:46,920 --> 00:10:48,760 Speaker 1: and I will extrapolate this down to those of you 147 00:10:48,800 --> 00:10:51,040 Speaker 1: who couldn't care less about training for an event, but 148 00:10:51,080 --> 00:10:54,640 Speaker 1: it doesn't matter. You need to have peaks and valley 149 00:10:54,720 --> 00:10:57,800 Speaker 1: So periodization it's a fancy term. All it means is 150 00:10:57,960 --> 00:11:02,960 Speaker 1: structure training, one that involves the cycling of volume, intensity 151 00:11:03,080 --> 00:11:08,200 Speaker 1: and rest to achieve peak performance. Now, for those of 152 00:11:08,240 --> 00:11:11,360 Speaker 1: you who just want to be healthy and injury free, 153 00:11:11,679 --> 00:11:17,800 Speaker 1: you still ideally want to do the same type of periodization, 154 00:11:19,600 --> 00:11:22,040 Speaker 1: mixing up your workouts. That's why I give you so 155 00:11:22,160 --> 00:11:25,000 Speaker 1: many different shows on so many different things to do 156 00:11:25,440 --> 00:11:28,480 Speaker 1: that sometimes you're gonna do longer workouts, other times you're 157 00:11:28,480 --> 00:11:31,800 Speaker 1: gonna do short or more intense workouts. Sometimes you're gonna 158 00:11:31,800 --> 00:11:37,840 Speaker 1: do recovery workouts and you are going to rest. And 159 00:11:37,880 --> 00:11:41,079 Speaker 1: those days when you don't have it. As I said earlier, 160 00:11:41,720 --> 00:11:50,240 Speaker 1: part physical, parts, psychological oftentimes both and so hard oftentimes too. 161 00:11:50,840 --> 00:11:56,600 Speaker 1: Absolutely determine the cause the ideology. Sometimes you can, oftentimes 162 00:11:56,600 --> 00:12:01,480 Speaker 1: you can't because it can be multi fectoral. So what 163 00:12:01,559 --> 00:12:05,440 Speaker 1: should you do? Know this? And this is a really 164 00:12:05,440 --> 00:12:09,800 Speaker 1: interesting concept. If you are trying to improve yourself, if 165 00:12:09,840 --> 00:12:13,480 Speaker 1: you are starting a fitness plan at the very beginning, 166 00:12:13,800 --> 00:12:17,360 Speaker 1: or you are someone who is trying to, you know, 167 00:12:18,120 --> 00:12:22,280 Speaker 1: be a better athlete at a sport. You have to 168 00:12:22,320 --> 00:12:28,240 Speaker 1: get worse before you get better. Sounds bizarre, but you're 169 00:12:28,280 --> 00:12:32,520 Speaker 1: actually going to have to get worse before you get better. 170 00:12:33,000 --> 00:12:36,160 Speaker 1: What the heck does that mean. Let me give you 171 00:12:36,240 --> 00:12:41,440 Speaker 1: one example, give you two examples. Tiger Woods, How is 172 00:12:41,440 --> 00:12:44,680 Speaker 1: that possible? Tiger Woods, at one point when he was 173 00:12:44,760 --> 00:12:47,600 Speaker 1: at the peak of his game, he decided to get better. 174 00:12:47,960 --> 00:12:52,480 Speaker 1: He needed to completely change his swing around and he 175 00:12:52,520 --> 00:12:55,000 Speaker 1: was going to get worse until he figured it out. 176 00:12:56,000 --> 00:12:59,920 Speaker 1: But he was willing to do that. And that is 177 00:13:00,160 --> 00:13:03,880 Speaker 1: really hard for so many people. And you go, well, 178 00:13:03,880 --> 00:13:06,040 Speaker 1: I'm not Tiger Woods, get it. Let me give you 179 00:13:06,080 --> 00:13:13,560 Speaker 1: a more real person example. Years ago, client called me 180 00:13:13,880 --> 00:13:17,280 Speaker 1: for the first time, wanted to help with their running program. 181 00:13:17,320 --> 00:13:19,920 Speaker 1: This person was running seven miles a day every day, 182 00:13:20,080 --> 00:13:22,320 Speaker 1: I think it was one day off. Seven miles a day, 183 00:13:22,480 --> 00:13:27,079 Speaker 1: six days a week, same runs, same speed, same intensity, 184 00:13:27,280 --> 00:13:30,360 Speaker 1: nothing different, seven miles and I said, Okay, we're gonna 185 00:13:30,400 --> 00:13:32,120 Speaker 1: have to go shorter, we're gonna go longer. We're they're 186 00:13:32,120 --> 00:13:36,559 Speaker 1: throwing some hills. And thought me on it, and then 187 00:13:36,600 --> 00:13:39,000 Speaker 1: started to do it. And then we did a race, 188 00:13:39,559 --> 00:13:42,840 Speaker 1: kind of a test race, and this person ran slower 189 00:13:42,840 --> 00:13:45,959 Speaker 1: than they wanted to and they were angry and they 190 00:13:45,960 --> 00:13:52,040 Speaker 1: were done with me. They couldn't understand that they were 191 00:13:52,040 --> 00:13:55,320 Speaker 1: going to be sore. That the strength training we did, 192 00:13:55,679 --> 00:13:59,640 Speaker 1: all of that stuff, you get slower before you get faster. 193 00:14:00,679 --> 00:14:04,680 Speaker 1: That's periodization, peaks and valleys, You build, you build, you recover, 194 00:14:05,080 --> 00:14:08,440 Speaker 1: You build, you build, you recover, and you peek for 195 00:14:08,600 --> 00:14:13,120 Speaker 1: your event. But this again holds true if you're just 196 00:14:13,200 --> 00:14:17,080 Speaker 1: talking about health and wellness. You can't get down on 197 00:14:17,160 --> 00:14:21,200 Speaker 1: yourself when you go out for that walk or whatever 198 00:14:21,200 --> 00:14:24,880 Speaker 1: that workout is, or to the gym and suddenly you 199 00:14:24,880 --> 00:14:27,120 Speaker 1: don't have it. The one thing I do want you 200 00:14:27,200 --> 00:14:33,080 Speaker 1: to question is the overtraining part. But far you know, 201 00:14:33,240 --> 00:14:37,080 Speaker 1: to too few people that's the issue. Something it is, 202 00:14:39,760 --> 00:14:42,560 Speaker 1: But for many people it's just that day. And I 203 00:14:42,600 --> 00:14:45,840 Speaker 1: want you to understand that you can have and should 204 00:14:45,920 --> 00:14:54,040 Speaker 1: have those days. Your primary way of judging the success 205 00:14:54,040 --> 00:14:58,400 Speaker 1: of your program is are you consistent? Are you consistent? 206 00:15:00,240 --> 00:15:04,480 Speaker 1: That's what matters most. Final break, We'll be right back, 207 00:15:15,080 --> 00:15:17,480 Speaker 1: you know, I am starting back, as I said at 208 00:15:17,520 --> 00:15:21,680 Speaker 1: the beginning, to running more I'm back to hopefully when 209 00:15:21,800 --> 00:15:24,520 Speaker 1: race is picked back up, I'm gonna start doing that again. 210 00:15:24,640 --> 00:15:28,000 Speaker 1: I'm slower than I've ever been, not ever been, but 211 00:15:28,280 --> 00:15:33,640 Speaker 1: in a long time, And in thinking of this show, 212 00:15:33,680 --> 00:15:37,760 Speaker 1: while I was running slower, what I do is I 213 00:15:37,800 --> 00:15:41,000 Speaker 1: don't care. I don't even look at how fast the 214 00:15:41,080 --> 00:15:46,160 Speaker 1: miles are because I know that it's gonna take time, 215 00:15:47,720 --> 00:15:49,000 Speaker 1: and I know that some days I'm not gonna be 216 00:15:49,040 --> 00:15:51,080 Speaker 1: as fast. And as I get lighter and as I 217 00:15:51,120 --> 00:15:54,480 Speaker 1: do more training, it's going to improve. But I get 218 00:15:54,600 --> 00:15:58,360 Speaker 1: rid of the metrics. In other words, that's one way 219 00:15:58,400 --> 00:16:02,040 Speaker 1: to get through, especially when you are starting back and 220 00:16:02,120 --> 00:16:07,360 Speaker 1: you can't beat yesterday. It's just about showing up. So 221 00:16:07,520 --> 00:16:10,280 Speaker 1: I am happy that I get the workouts in. That 222 00:16:10,480 --> 00:16:13,600 Speaker 1: is all I care about. Did I cover the distance? 223 00:16:13,920 --> 00:16:16,720 Speaker 1: I don't care how fast, I don't care how long 224 00:16:16,760 --> 00:16:20,120 Speaker 1: it took. That's all that matters. Did I do the workout? 225 00:16:21,240 --> 00:16:26,520 Speaker 1: Beating yesterday goes back to when you did nothing. That's 226 00:16:26,560 --> 00:16:33,160 Speaker 1: beating yesterday. Beating yesterday means mixing it up. It means 227 00:16:33,200 --> 00:16:39,040 Speaker 1: being consistent and mixing it up. Five components of fitness. 228 00:16:40,800 --> 00:16:44,200 Speaker 1: You need to do all five of those. And as 229 00:16:44,200 --> 00:16:46,680 Speaker 1: I said, and did a show on I throw in 230 00:16:46,720 --> 00:16:54,360 Speaker 1: a sixth balance training as well. That's where you get 231 00:16:55,000 --> 00:17:00,680 Speaker 1: as fit and as healthy as possible. You can't expect 232 00:17:00,960 --> 00:17:05,800 Speaker 1: to run three miles today and do it in let's 233 00:17:05,800 --> 00:17:08,159 Speaker 1: say ten minute miles, and then tomorrow do it a 234 00:17:08,200 --> 00:17:10,000 Speaker 1: little faster, and then the next time do it a 235 00:17:10,000 --> 00:17:12,200 Speaker 1: little faster, and the next time do it a little faster, 236 00:17:12,480 --> 00:17:17,280 Speaker 1: and the next time do it at a faster. Success 237 00:17:18,720 --> 00:17:26,440 Speaker 1: is balance. Success is doing some strength training and some 238 00:17:26,560 --> 00:17:30,320 Speaker 1: cardio and some stretching and a little bit of a 239 00:17:30,400 --> 00:17:37,600 Speaker 1: healthier diet, improving that. That's beating yesterday. So we need 240 00:17:37,640 --> 00:17:41,479 Speaker 1: to reframe it because far too many people look at 241 00:17:41,480 --> 00:17:47,200 Speaker 1: their watch or look at the calories burned. I'll kind 242 00:17:47,200 --> 00:17:50,840 Speaker 1: of wrap it up with this. Even my wife being 243 00:17:50,880 --> 00:17:55,040 Speaker 1: married to me, she doesn't work out, and she doesn't 244 00:17:55,119 --> 00:17:58,400 Speaker 1: she's not fitness person. So she does her work out 245 00:17:58,440 --> 00:18:00,919 Speaker 1: and she sees those numbers, and sometimes she comes up 246 00:18:00,960 --> 00:18:04,800 Speaker 1: and she's depressed or angry that the numbers aren't what 247 00:18:04,960 --> 00:18:08,159 Speaker 1: she thought. I go, that's okay. I heard your breathing 248 00:18:08,200 --> 00:18:15,399 Speaker 1: hard and you did it. So those numbers, you're not 249 00:18:15,440 --> 00:18:20,800 Speaker 1: going to hit them every time. And there are so 250 00:18:20,880 --> 00:18:24,920 Speaker 1: many reasons why, and you can't get bogged bogged down 251 00:18:24,920 --> 00:18:31,560 Speaker 1: and trying to figure those out. You need to do 252 00:18:31,640 --> 00:18:38,280 Speaker 1: the healthy things and show up. Now that being said, 253 00:18:39,359 --> 00:18:42,119 Speaker 1: you need to focus on fueling and things like that 254 00:18:42,160 --> 00:18:48,760 Speaker 1: as well. So yes, if you are constantly not hitting 255 00:18:48,760 --> 00:18:52,600 Speaker 1: those numbers and it's not overtraining, then you can start 256 00:18:52,600 --> 00:18:55,840 Speaker 1: to say, Okay, am I fueled enough? Do I need 257 00:18:55,880 --> 00:18:59,400 Speaker 1: to eat before my workouts? Am I dehydrated? But that's 258 00:18:59,440 --> 00:19:01,679 Speaker 1: a little bit different, and that that's going to be 259 00:19:01,760 --> 00:19:05,880 Speaker 1: a systemic thing over time. What I'm more talking about 260 00:19:06,000 --> 00:19:11,640 Speaker 1: here are those outlier days, and that the goal cannot 261 00:19:11,720 --> 00:19:15,760 Speaker 1: be as my wife even thought and would like to 262 00:19:16,080 --> 00:19:21,000 Speaker 1: beat those numbers every single time and for her workouts. 263 00:19:21,000 --> 00:19:24,960 Speaker 1: It can be the type of music that is being 264 00:19:25,080 --> 00:19:28,399 Speaker 1: used in that workout. It can be the format of 265 00:19:28,440 --> 00:19:34,119 Speaker 1: the workout, the intervals, the hills, whatever the specific workout is. 266 00:19:36,640 --> 00:19:39,160 Speaker 1: But I just want this show to be for you 267 00:19:39,760 --> 00:19:43,840 Speaker 1: to know that when the week is over, you look 268 00:19:43,880 --> 00:19:47,000 Speaker 1: back and you say what did I do? Not necessarily 269 00:19:47,080 --> 00:19:50,440 Speaker 1: how fast did I go? How many colories did I burn? 270 00:19:50,760 --> 00:19:53,720 Speaker 1: How much weight did I lift? Those can all be 271 00:19:53,840 --> 00:19:57,080 Speaker 1: motivating factors, but you're not going to hit them. All 272 00:19:57,119 --> 00:19:59,840 Speaker 1: all the time, and you're not gonna get better quote 273 00:19:59,880 --> 00:20:02,800 Speaker 1: un quote every single workout, and there are times when 274 00:20:02,840 --> 00:20:05,720 Speaker 1: you're gonna get worse if you truly mix it up, 275 00:20:05,800 --> 00:20:10,240 Speaker 1: if you try something different, then you're gonna get worse 276 00:20:10,280 --> 00:20:14,080 Speaker 1: for a certain amount of time. And that's how we'll 277 00:20:14,119 --> 00:20:17,280 Speaker 1: pull us all together. Back to the Tiger Woods thing. 278 00:20:17,720 --> 00:20:19,879 Speaker 1: You know, so much of this is about ego and 279 00:20:19,960 --> 00:20:24,240 Speaker 1: not looking silly and trying to always be good. We 280 00:20:24,359 --> 00:20:28,480 Speaker 1: focus on what we're good at, not what our weaknesses are, 281 00:20:30,000 --> 00:20:34,399 Speaker 1: and to beat yesterday, you have to work on those weaknesses. 282 00:20:35,240 --> 00:20:39,359 Speaker 1: So to beat yesterday, you're gonna slow down, and you're 283 00:20:39,400 --> 00:20:42,480 Speaker 1: gonna maybe do some strength training and some flexibility, and 284 00:20:42,520 --> 00:20:47,160 Speaker 1: you're gonna be sore, and then you're faster, and then 285 00:20:47,200 --> 00:20:50,880 Speaker 1: you're stronger, and then you're more balanced, and then you 286 00:20:50,960 --> 00:20:57,000 Speaker 1: feel better. But there is no perfect, there is no 287 00:20:57,119 --> 00:21:05,760 Speaker 1: better every single time. Technology is a great tool, but 288 00:21:05,880 --> 00:21:09,879 Speaker 1: even then it's it's very hard for most people to 289 00:21:09,960 --> 00:21:14,400 Speaker 1: understand it. My heart rate, my power, all those kind 290 00:21:14,440 --> 00:21:19,320 Speaker 1: of things. There's so much variation. Caffeine levels can can 291 00:21:19,359 --> 00:21:23,520 Speaker 1: affect things like heart rate, and so when people are 292 00:21:23,520 --> 00:21:28,720 Speaker 1: concerned about hitting those heart rate numbers, so many variations. 293 00:21:29,680 --> 00:21:33,720 Speaker 1: So that's what this show is about. This this entire podcast. 294 00:21:34,200 --> 00:21:36,720 Speaker 1: I will be doing shows on all of those things. 295 00:21:36,960 --> 00:21:39,560 Speaker 1: So when we talk about dehydration, when we talk about 296 00:21:39,600 --> 00:21:43,920 Speaker 1: heart rate zones, it's all tied into beating yesterday and 297 00:21:44,000 --> 00:21:48,880 Speaker 1: how it's a journey and it's a marathon not a sprint, 298 00:21:50,400 --> 00:21:54,880 Speaker 1: And you will have times when you question what you're doing. 299 00:21:56,160 --> 00:21:58,119 Speaker 1: But as long as you're being healthy, as long as 300 00:21:58,119 --> 00:22:00,600 Speaker 1: you're showing up, as long as you're listening into the 301 00:22:00,640 --> 00:22:03,720 Speaker 1: show and incorporating all of the different things, you're doing 302 00:22:03,760 --> 00:22:11,800 Speaker 1: it right. And give yourself the freedom to have bad days, 303 00:22:11,880 --> 00:22:15,880 Speaker 1: give yourself the freedom to go out, start a workout 304 00:22:15,920 --> 00:22:22,800 Speaker 1: and go, you know what, not today, not today. Just 305 00:22:22,840 --> 00:22:28,080 Speaker 1: don't make them that often. All right, enough enough, But 306 00:22:28,720 --> 00:22:33,639 Speaker 1: it is a common thing where people would tell me, 307 00:22:33,840 --> 00:22:36,719 Speaker 1: I feel like I'm getting worse. You're not getting worse. 308 00:22:37,359 --> 00:22:41,560 Speaker 1: You're getting stronger. The body adapts, you pick up heavy things, 309 00:22:41,720 --> 00:22:46,840 Speaker 1: the body gets stronger. You challenge your heart with cardiovascular 310 00:22:47,440 --> 00:22:53,160 Speaker 1: your body builds more capillaries, more mitochondria density. You get stronger. 311 00:22:55,080 --> 00:22:58,760 Speaker 1: You gotta rest, gotta recover, you gotta mix it up. 312 00:22:59,000 --> 00:23:01,119 Speaker 1: You can't go hard every time. Time. You gonna have 313 00:23:01,119 --> 00:23:04,600 Speaker 1: your easy workouts and your hard workouts, and you gotta 314 00:23:04,640 --> 00:23:10,920 Speaker 1: get slower to get better. Thank you for listening. Interesting 315 00:23:10,960 --> 00:23:17,200 Speaker 1: topic needs to be said. Far too often we see 316 00:23:17,240 --> 00:23:21,960 Speaker 1: these perfect pictures social media, perfect workouts. There is no perfect, 317 00:23:22,920 --> 00:23:27,040 Speaker 1: There is no perfect. Thank you for listening. I am 318 00:23:27,119 --> 00:23:30,360 Speaker 1: Tom holland if you have not rated the show, please 319 00:23:30,440 --> 00:23:33,600 Speaker 1: do so. If you have, thank you. Please subscribe to 320 00:23:33,640 --> 00:23:35,840 Speaker 1: the show if you'd like to reach out. And I 321 00:23:35,960 --> 00:23:39,800 Speaker 1: love hearing from you. And as I said, many of 322 00:23:39,840 --> 00:23:42,960 Speaker 1: the more recent messages I have gotten are people that 323 00:23:43,000 --> 00:23:46,600 Speaker 1: are getting discouraged. Keep at it, keep at it. It's 324 00:23:46,640 --> 00:23:51,679 Speaker 1: like weight loss. You lose weight than you plateau and 325 00:23:51,720 --> 00:23:58,440 Speaker 1: then it really kicks in. Most people quit their exercise 326 00:23:58,560 --> 00:24:01,320 Speaker 1: routine right when they're going to start seeing results. It's 327 00:24:01,560 --> 00:24:05,520 Speaker 1: a crazy phenomenon six to eight weeks whatever for most people. 328 00:24:05,520 --> 00:24:09,080 Speaker 1: But right at that point when you're really gonna start 329 00:24:09,080 --> 00:24:13,240 Speaker 1: to see change, so many people stop, So many people quit. 330 00:24:13,320 --> 00:24:16,919 Speaker 1: Don't be that person, all right? Uh? Where am I 331 00:24:17,359 --> 00:24:19,800 Speaker 1: fitness disrupted dot com? You can reach out to me 332 00:24:19,840 --> 00:24:23,880 Speaker 1: through that website as well. And again, many different topics here, 333 00:24:24,080 --> 00:24:28,640 Speaker 1: and they are all connected. They're all connected. And my 334 00:24:28,760 --> 00:24:31,800 Speaker 1: only goal with the show is to help you have 335 00:24:32,040 --> 00:24:35,680 Speaker 1: your best life. It's all I'm selling. Look better, feel better, 336 00:24:35,840 --> 00:24:39,240 Speaker 1: live longer. Thank you for listening. I am Tom Holland. 337 00:24:39,240 --> 00:24:48,879 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 338 00:24:48,920 --> 00:24:52,400 Speaker 1: a production of I Heart Radio. For more podcasts from 339 00:24:52,400 --> 00:24:56,119 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 340 00:24:56,400 --> 00:24:58,560 Speaker 1: or wherever you listen to your favorite shows.