1 00:00:00,760 --> 00:00:04,960 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,320 --> 00:00:14,000 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland it's not 3 00:00:14,040 --> 00:00:19,160 Speaker 1: a matter of if you're going to lift weights, it's 4 00:00:19,160 --> 00:00:22,280 Speaker 1: a matter of when. What do I mean by that? 5 00:00:24,680 --> 00:00:30,880 Speaker 1: You're gonna either lift weights because you want to or 6 00:00:31,000 --> 00:00:36,839 Speaker 1: because a doctor and then physical therapist says you have to. 7 00:00:38,600 --> 00:00:44,199 Speaker 1: Prehab versus rehab one of my favorite topics. It is 8 00:00:44,280 --> 00:00:49,400 Speaker 1: an entire chapter in my upcoming book, The Micro Workout Plan, 9 00:00:49,560 --> 00:00:53,280 Speaker 1: coming out in April, and it's an entire chapter because 10 00:00:53,280 --> 00:00:57,680 Speaker 1: it's that important prehab versus rehab. And just like everything 11 00:00:57,720 --> 00:01:01,800 Speaker 1: else in my philosophy, just about everything I talk about 12 00:01:01,840 --> 00:01:07,600 Speaker 1: here on Fitness Disrupted, it's the basics. It's the basics. 13 00:01:08,319 --> 00:01:13,480 Speaker 1: It's not a complicated concept, but my gosh, it is 14 00:01:13,520 --> 00:01:20,120 Speaker 1: a powerful one. And when I talk about the races, 15 00:01:20,280 --> 00:01:22,399 Speaker 1: you know, and when I go on TV or whatever 16 00:01:22,520 --> 00:01:26,160 Speaker 1: and they give a list of my the races I've done, 17 00:01:26,160 --> 00:01:29,960 Speaker 1: the number, you know, seventy plus eight plus marathons, ultra marathons, 18 00:01:30,520 --> 00:01:33,559 Speaker 1: twenty six iron Man's today right now, that's that sounds 19 00:01:33,560 --> 00:01:36,560 Speaker 1: great And obviously I'm proud and I worked hard, and 20 00:01:37,000 --> 00:01:40,560 Speaker 1: but what I'm most proud of is the fact that 21 00:01:40,600 --> 00:01:44,399 Speaker 1: I'm injury free. It's not how fast I went or 22 00:01:44,400 --> 00:01:48,080 Speaker 1: how many I've done or the times I won and 23 00:01:48,280 --> 00:01:51,000 Speaker 1: got on the podium or whatever. It doesn't matter. It's 24 00:01:51,080 --> 00:01:53,480 Speaker 1: nice because that's the reward for putting in the time. 25 00:01:54,760 --> 00:02:00,040 Speaker 1: But my whole major goal was to be injured, to 26 00:02:00,120 --> 00:02:02,360 Speaker 1: be healthy, to feel good, to be doing this for 27 00:02:02,360 --> 00:02:05,320 Speaker 1: the rest of my life. I enjoy the process. I 28 00:02:05,400 --> 00:02:10,280 Speaker 1: enjoy the journey. And there are far too many people 29 00:02:10,320 --> 00:02:15,519 Speaker 1: I know, friends included, who didn't do the prehab and 30 00:02:15,560 --> 00:02:19,120 Speaker 1: they're not doing anything anymore. So today I'm going to 31 00:02:19,240 --> 00:02:21,600 Speaker 1: explain what that is for those of you who don't know. 32 00:02:22,240 --> 00:02:26,760 Speaker 1: And it is such an important concept and one that 33 00:02:26,880 --> 00:02:30,880 Speaker 1: Fitness Disrupted is all about. It goes to so many 34 00:02:30,960 --> 00:02:35,079 Speaker 1: different elements of the philosophy and the things I talk 35 00:02:35,160 --> 00:02:40,160 Speaker 1: about here, all right, And what's really interesting is in 36 00:02:40,200 --> 00:02:44,000 Speaker 1: the new book, talked about some issues I had, and 37 00:02:44,080 --> 00:02:48,040 Speaker 1: that's what I love. Issues with with the process and 38 00:02:48,080 --> 00:02:51,400 Speaker 1: the people. Uh, that's life, though, that happens. But suffice 39 00:02:51,440 --> 00:02:55,600 Speaker 1: it to say it was someone said when they read 40 00:02:55,600 --> 00:02:58,080 Speaker 1: that chapter, someone involved in the book, that they didn't 41 00:02:58,080 --> 00:03:00,800 Speaker 1: believe that was true. Okay, So there was a line, 42 00:03:00,800 --> 00:03:02,400 Speaker 1: and there was a note next to the line and 43 00:03:02,440 --> 00:03:05,040 Speaker 1: the edits where I literally had the line that I 44 00:03:05,080 --> 00:03:07,160 Speaker 1: opened the show with. It's not a matter of if 45 00:03:07,240 --> 00:03:11,440 Speaker 1: you're going to resistance train, strength train, lift weights, but when. 46 00:03:12,000 --> 00:03:17,040 Speaker 1: And this person said, I disagree. Now, well, one percent 47 00:03:17,120 --> 00:03:20,120 Speaker 1: of people lift weights, pick up a weight at some 48 00:03:20,120 --> 00:03:25,080 Speaker 1: point in their life. Maybe not, but will over of 49 00:03:25,200 --> 00:03:30,880 Speaker 1: you if you haven't already done some kind of rehab, 50 00:03:31,720 --> 00:03:35,280 Speaker 1: some kind of exercise because you had to because things 51 00:03:35,280 --> 00:03:39,440 Speaker 1: didn't work right. Yeah, yeah, I think the vast majority 52 00:03:39,480 --> 00:03:44,840 Speaker 1: of people unfortunately fall into that rehab. Now, I just 53 00:03:44,880 --> 00:03:49,720 Speaker 1: turned fifty, and this person who disagreed with me, well, 54 00:03:49,720 --> 00:03:55,320 Speaker 1: they were in their twenties, and I I listen, I 55 00:03:55,320 --> 00:03:57,840 Speaker 1: wouldn't be surprised if that person has already gone through 56 00:03:57,880 --> 00:04:02,720 Speaker 1: some rehab physically and just you maybe forgot didn't tie 57 00:04:02,840 --> 00:04:06,800 Speaker 1: you know, connect the dots. But I'm not just making 58 00:04:06,800 --> 00:04:10,680 Speaker 1: this up, pulling this out of nowhere. Okay. Physical therapy 59 00:04:11,040 --> 00:04:15,600 Speaker 1: has exploded in the past decades. More and more people 60 00:04:15,640 --> 00:04:18,880 Speaker 1: are doing more and more things, and they're getting injured 61 00:04:18,880 --> 00:04:26,040 Speaker 1: more and more. So hey, the goal is to avoid 62 00:04:26,320 --> 00:04:28,680 Speaker 1: having to do that. I thought I got a bunch 63 00:04:28,720 --> 00:04:31,320 Speaker 1: of friends who are doctors to all different kinds of doctors, 64 00:04:31,920 --> 00:04:33,400 Speaker 1: and God bless them, and I love them and I'm 65 00:04:33,440 --> 00:04:35,599 Speaker 1: glad they're doing what they're doing. But my goal is 66 00:04:35,640 --> 00:04:38,240 Speaker 1: to keep people from them when it comes to the 67 00:04:38,240 --> 00:04:42,080 Speaker 1: physical side, the orthopedic side, things like that, and we 68 00:04:42,240 --> 00:04:45,359 Speaker 1: can and that needs to be said by the way 69 00:04:47,279 --> 00:04:50,760 Speaker 1: that you have to believe. You have to believe that 70 00:04:50,800 --> 00:04:54,240 Speaker 1: what I'm gonna say to you that these exercises, that 71 00:04:54,320 --> 00:04:59,479 Speaker 1: they work a huge part of fitness and health and wellness. Listen, 72 00:04:59,480 --> 00:05:01,520 Speaker 1: you're listening to me right now. If you think I'm 73 00:05:01,600 --> 00:05:04,320 Speaker 1: I'm full of garbage, well then you're probably gonna stop listening, 74 00:05:04,440 --> 00:05:06,640 Speaker 1: or maybe not, maybe I annoy you enough, like you 75 00:05:06,680 --> 00:05:08,960 Speaker 1: know the people who listen to people they don't like. 76 00:05:09,160 --> 00:05:15,880 Speaker 1: But my job, my goal is to have you get 77 00:05:15,920 --> 00:05:17,440 Speaker 1: in the best shape of your life with the best 78 00:05:17,480 --> 00:05:23,400 Speaker 1: information and and and that's the goal. Okay, So it's 79 00:05:23,440 --> 00:05:25,200 Speaker 1: easy to tell you what you want to hear say 80 00:05:25,200 --> 00:05:28,719 Speaker 1: that all the time. That's easy. Many people doing that, 81 00:05:29,560 --> 00:05:31,440 Speaker 1: giving you that quick fix that doesn't work because it 82 00:05:31,440 --> 00:05:33,600 Speaker 1: sounds great and it sells books and makes you happy 83 00:05:33,640 --> 00:05:38,680 Speaker 1: for short amounte. Oh, there is something no all right, So, uh, 84 00:05:39,000 --> 00:05:41,040 Speaker 1: take a quick break, and when we come back, and 85 00:05:41,080 --> 00:05:43,560 Speaker 1: by the way, I'm gonna give you three exercises that 86 00:05:43,920 --> 00:05:49,440 Speaker 1: are beyond invaluable, and they're not You've probably heard of them. 87 00:05:49,440 --> 00:05:52,280 Speaker 1: You're probably seeing people do and do them before. And 88 00:05:52,279 --> 00:05:55,080 Speaker 1: it's the three body parts. There's three exercises for the 89 00:05:55,120 --> 00:05:58,840 Speaker 1: three body parts that are the most injured. Uh. And 90 00:05:58,920 --> 00:06:01,719 Speaker 1: these three exers eyes is for these three body parts 91 00:06:02,360 --> 00:06:05,719 Speaker 1: can truly, as crazy as it sounds, a couple of 92 00:06:05,760 --> 00:06:10,279 Speaker 1: minutes a week dramatically change your life. And I know 93 00:06:10,320 --> 00:06:12,240 Speaker 1: it sounds too good to be true, but this is 94 00:06:12,240 --> 00:06:15,320 Speaker 1: the opposite. It's it's it's gonna take a little bit 95 00:06:15,320 --> 00:06:18,800 Speaker 1: of time to build that strength, but it's worth it. 96 00:06:18,839 --> 00:06:20,520 Speaker 1: All right, quick break, when we come back, and I 97 00:06:20,600 --> 00:06:23,520 Speaker 1: talk more about prehab versus rehab, what the heck, it's 98 00:06:23,520 --> 00:06:25,640 Speaker 1: about how you do it. And then I'm gonna again 99 00:06:25,760 --> 00:06:29,200 Speaker 1: give you three of my favorite, tried and true, three 100 00:06:29,240 --> 00:06:33,239 Speaker 1: exercises that have allowed me to do eight plus marathons 101 00:06:33,279 --> 00:06:35,920 Speaker 1: and ultra marathons and all those iron Man's and by 102 00:06:35,920 --> 00:06:38,159 Speaker 1: the way, a bunch of other things on top of 103 00:06:38,160 --> 00:06:40,520 Speaker 1: all that. I'm not Superman. I just do these things 104 00:06:40,520 --> 00:06:53,080 Speaker 1: prehab versus rehab. We'll do right back. You know, I 105 00:06:53,120 --> 00:06:56,720 Speaker 1: tend to use the same lines over and over. Well, 106 00:06:56,760 --> 00:06:59,240 Speaker 1: you know, you find what works for you and kind 107 00:06:59,240 --> 00:07:02,480 Speaker 1: of your philosophy be and and those sayings that just 108 00:07:02,720 --> 00:07:05,280 Speaker 1: really encapsulated quickly, and especially when you do a lot 109 00:07:05,320 --> 00:07:07,560 Speaker 1: of media and TV and stuff, you gotta you gotta 110 00:07:07,600 --> 00:07:12,960 Speaker 1: be succinct. And some of my lines are somewhat mine, 111 00:07:13,120 --> 00:07:16,400 Speaker 1: and many are just borrowed and and tweaked from other people. 112 00:07:16,400 --> 00:07:22,400 Speaker 1: But one of them is, cardiovascular exercise adds years to 113 00:07:22,480 --> 00:07:25,520 Speaker 1: your life. Strength training adds life to your years. You 114 00:07:25,560 --> 00:07:27,360 Speaker 1: will hear me say that over and over again. You 115 00:07:27,360 --> 00:07:30,520 Speaker 1: will read it in my writing, and I believe it 116 00:07:30,640 --> 00:07:34,640 Speaker 1: one to be true obviously, And I would argue you 117 00:07:34,640 --> 00:07:38,160 Speaker 1: could actually say cardio adds life to your years as well, 118 00:07:38,240 --> 00:07:42,520 Speaker 1: and vice versa. But that just kind of narrows it down, 119 00:07:42,560 --> 00:07:44,920 Speaker 1: makes it easier for people to kind of understand and embrace. 120 00:07:45,240 --> 00:07:48,120 Speaker 1: What does that mean adds life to your years? It 121 00:07:48,240 --> 00:07:52,680 Speaker 1: is so important. It means you can do at the 122 00:07:52,880 --> 00:07:57,360 Speaker 1: very least your day to day activities injury and pain free. 123 00:07:57,840 --> 00:08:01,280 Speaker 1: And how many of you I literally know people now 124 00:08:02,040 --> 00:08:04,480 Speaker 1: by their injuries. I have a really bad memory and 125 00:08:04,560 --> 00:08:07,360 Speaker 1: a lot of concussions. Growing up playing football and hockey. 126 00:08:07,360 --> 00:08:11,080 Speaker 1: I was the expendable running back. That's my excuse at least, 127 00:08:11,200 --> 00:08:13,320 Speaker 1: but I definitely took a bunch of that's before you 128 00:08:13,360 --> 00:08:17,520 Speaker 1: know concussions are even considered bad, at least the way 129 00:08:17,560 --> 00:08:20,200 Speaker 1: they are today. But I know people by the Rengail'll 130 00:08:20,200 --> 00:08:23,760 Speaker 1: see them at parties and go, oh, you are meniscus 131 00:08:23,800 --> 00:08:28,320 Speaker 1: tear or you are you know, hamstring pull um, And 132 00:08:28,360 --> 00:08:31,800 Speaker 1: it's just about everyone. And when they find out, you 133 00:08:31,840 --> 00:08:34,240 Speaker 1: know what I do for a living, inevitably it's can 134 00:08:34,280 --> 00:08:37,920 Speaker 1: you help fix this thing? Like a doctor? And I 135 00:08:37,960 --> 00:08:40,359 Speaker 1: love it and I have no problem with that. Uh, 136 00:08:40,400 --> 00:08:45,040 Speaker 1: but that's it. So at the very least, strength training 137 00:08:45,600 --> 00:08:51,960 Speaker 1: pre haveb prevents those things from happening. And and here 138 00:08:52,080 --> 00:08:54,160 Speaker 1: is you know, when I was writing this book, it 139 00:08:54,320 --> 00:08:57,679 Speaker 1: just had that epiphany moment, had that epiphany moment. And 140 00:08:58,320 --> 00:09:02,360 Speaker 1: having been in this industry so many years, those epiphany moments, 141 00:09:02,640 --> 00:09:06,680 Speaker 1: they're very interesting. And what I realized, you know, why 142 00:09:06,679 --> 00:09:08,880 Speaker 1: aren't people doing this? Why I've been talking about this 143 00:09:08,880 --> 00:09:10,840 Speaker 1: for a long time. Now I get one reason, I mean, 144 00:09:10,880 --> 00:09:12,280 Speaker 1: let me get right to it. One reason. You don't 145 00:09:12,280 --> 00:09:15,600 Speaker 1: do these exercises, they're kind of boring. They're not fun, 146 00:09:16,160 --> 00:09:18,040 Speaker 1: and they're not for vanity. Say you're not getting a 147 00:09:18,040 --> 00:09:21,839 Speaker 1: bigger bicep or toning your glutes or you know, trying 148 00:09:21,880 --> 00:09:25,280 Speaker 1: to sculpt your abs. No, what you are trying to do. 149 00:09:25,600 --> 00:09:28,760 Speaker 1: This is kind of profound. If I do say so myself, 150 00:09:29,760 --> 00:09:35,280 Speaker 1: you are doing something that if you're successful, nothing happens. 151 00:09:37,320 --> 00:09:41,120 Speaker 1: You understand what that means. If you do the prehab right, 152 00:09:42,040 --> 00:09:47,480 Speaker 1: the outcome is that you don't get injured. And what 153 00:09:47,720 --> 00:09:52,920 Speaker 1: follows that is unfortunately. I love this and I've heard 154 00:09:52,920 --> 00:09:57,520 Speaker 1: this my entire life. You're just lucky. You're lucky. So 155 00:09:57,559 --> 00:10:00,079 Speaker 1: when then you tell me, oh, you know, even I 156 00:10:01,080 --> 00:10:05,079 Speaker 1: talked about this on a different show where I was 157 00:10:05,120 --> 00:10:08,280 Speaker 1: talking about how many races I've done and I'm injury free, 158 00:10:08,320 --> 00:10:10,160 Speaker 1: and someone said they'd knock wood for me. A friend 159 00:10:10,160 --> 00:10:13,040 Speaker 1: of mine, I'll knock wood. Guess what that knocking wood 160 00:10:13,080 --> 00:10:17,520 Speaker 1: is not a part of preab. It doesn't work. And 161 00:10:17,600 --> 00:10:19,960 Speaker 1: you know, I thought, after a certain number of races, 162 00:10:20,000 --> 00:10:25,960 Speaker 1: I get credit for my protocols and philosophies and programs working. 163 00:10:26,040 --> 00:10:30,160 Speaker 1: But you know, but that's kind of that's crazy. So 164 00:10:30,160 --> 00:10:32,200 Speaker 1: in other words, of scales. You're not gonna lose weight, 165 00:10:33,160 --> 00:10:37,040 Speaker 1: you're not gonna see a six pack. If you are 166 00:10:37,240 --> 00:10:44,320 Speaker 1: successful at prehab, nothing happens, you don't get injured. But 167 00:10:44,480 --> 00:10:50,040 Speaker 1: that's why I get it. I get how lucky I 168 00:10:50,120 --> 00:10:54,040 Speaker 1: just said it said, how fortunate, how all that I 169 00:10:54,080 --> 00:11:01,080 Speaker 1: have done has paid off. It's paid all off. That's 170 00:11:01,120 --> 00:11:05,080 Speaker 1: been the goal. And you exercise generally to look better, 171 00:11:05,080 --> 00:11:08,160 Speaker 1: feel better, live longer. Now, if you're someone at my 172 00:11:08,280 --> 00:11:10,200 Speaker 1: age with the you're listening to me, You're like, I 173 00:11:10,240 --> 00:11:13,120 Speaker 1: get it, that's what I want. You still get the 174 00:11:13,200 --> 00:11:16,800 Speaker 1: vanity side to some degree. You're gonna look better, and 175 00:11:16,840 --> 00:11:19,559 Speaker 1: you're gonna feel better, you're gonna live longer, all those things. So, 176 00:11:20,679 --> 00:11:23,240 Speaker 1: but it's different because the goal of prehab is to 177 00:11:23,320 --> 00:11:26,120 Speaker 1: keep you from having to go to rehab. The goal 178 00:11:26,120 --> 00:11:28,680 Speaker 1: of prehab is to keep you from going to the 179 00:11:28,720 --> 00:11:32,200 Speaker 1: doctor because you have to after you're in pain, after 180 00:11:32,280 --> 00:11:34,960 Speaker 1: something bad has happened, and maybe it's chronic, or maybe 181 00:11:35,000 --> 00:11:37,199 Speaker 1: it's acute, maybe it's been a long time that you 182 00:11:37,320 --> 00:11:41,480 Speaker 1: felt really bad. And that is the unbelievable thing about 183 00:11:41,559 --> 00:11:45,480 Speaker 1: human nature, what we will live with. And I've watched 184 00:11:45,520 --> 00:11:50,599 Speaker 1: it with clients and family and friends, it's amazing. You 185 00:11:50,720 --> 00:11:53,040 Speaker 1: just start your shoulder hurts, You'll learn a different way 186 00:11:53,040 --> 00:11:55,720 Speaker 1: to put on your shirt, you sleep a different way. 187 00:11:56,360 --> 00:12:01,800 Speaker 1: The body is such an incredible machine. But then what happens, 188 00:12:02,120 --> 00:12:04,320 Speaker 1: and they'll do a whole another show, separate showing this 189 00:12:04,559 --> 00:12:10,240 Speaker 1: compensatory injuries. So oftentimes what happens is your shoulder hurts. 190 00:12:11,080 --> 00:12:14,079 Speaker 1: You modify everything you do subtly. You don't even the 191 00:12:14,120 --> 00:12:18,760 Speaker 1: way you open a car door. Everything subtle changes, so 192 00:12:18,800 --> 00:12:21,760 Speaker 1: that pain might decrease over time. It's gonna get weaker 193 00:12:21,800 --> 00:12:26,640 Speaker 1: and weaker that shoulder joint and so. But because you're 194 00:12:26,720 --> 00:12:29,640 Speaker 1: changing the movement, you're not using it the way and 195 00:12:29,760 --> 00:12:33,040 Speaker 1: as frequently as you were in the past. Then something 196 00:12:33,040 --> 00:12:36,080 Speaker 1: else starts to hurt. Then your next starts to hurt, 197 00:12:36,400 --> 00:12:41,439 Speaker 1: Then your little back starts to hurt. Compensatory, the body 198 00:12:41,559 --> 00:12:45,320 Speaker 1: is so smart it will change to accommodate that. So 199 00:12:45,960 --> 00:12:50,040 Speaker 1: that's the unfortunate world that so many of you are 200 00:12:50,080 --> 00:12:53,319 Speaker 1: living in with those nagging injuries, and you never fix them. 201 00:12:53,320 --> 00:12:55,760 Speaker 1: The weak links. All right, So we're gonna we're gonna 202 00:12:55,800 --> 00:12:59,679 Speaker 1: talk about rehab, prehab versus rehab. And so, but I 203 00:13:00,120 --> 00:13:05,600 Speaker 1: needs you, I need you to start by believing that 204 00:13:05,760 --> 00:13:11,480 Speaker 1: the simple exercise is done consistently matter and that you 205 00:13:11,880 --> 00:13:14,200 Speaker 1: don't have to do them at the gym, and you 206 00:13:14,280 --> 00:13:19,160 Speaker 1: don't have to do an hour but literally three to 207 00:13:19,280 --> 00:13:22,319 Speaker 1: five minutes of the three exercises. And that's how long 208 00:13:22,360 --> 00:13:25,079 Speaker 1: it will take you to do all three. That's it 209 00:13:25,160 --> 00:13:28,760 Speaker 1: done a three times a week, four times a week depending, 210 00:13:29,960 --> 00:13:35,920 Speaker 1: We'll pay huge dividends. And yes, I opened my book, 211 00:13:36,080 --> 00:13:39,960 Speaker 1: that new book, the micro Workout Plan, with I open 212 00:13:40,040 --> 00:13:42,720 Speaker 1: and closed the book with stories of clients who have 213 00:13:42,760 --> 00:13:48,040 Speaker 1: been successful, ridiculously successful in their fitness plans, coming from 214 00:13:48,080 --> 00:13:50,840 Speaker 1: not the place you would have thought. And the first 215 00:13:50,920 --> 00:13:54,440 Speaker 1: chapter of my book is about one of those clients 216 00:13:54,960 --> 00:13:58,400 Speaker 1: because he is and he was and still is the 217 00:13:58,480 --> 00:14:02,160 Speaker 1: epitome of prehab versus rehab. And I want to give 218 00:14:02,200 --> 00:14:08,559 Speaker 1: away the whole book. And but he had every injury, surgeries, elbows, 219 00:14:08,559 --> 00:14:11,760 Speaker 1: things like that, and he started doing what he needed 220 00:14:11,800 --> 00:14:17,200 Speaker 1: to do, rebuilt himself and is so amazingly healthy and 221 00:14:17,200 --> 00:14:20,840 Speaker 1: and playing sports at a level in the sixties that beyond. 222 00:14:21,440 --> 00:14:24,640 Speaker 1: He has to find people in their thirties and younger 223 00:14:25,160 --> 00:14:30,120 Speaker 1: to be competitive with. But he does the prehab because 224 00:14:30,120 --> 00:14:31,680 Speaker 1: he already did the rehab, and that's where many of 225 00:14:31,680 --> 00:14:34,040 Speaker 1: you are gonna start from now. Once again, I don't 226 00:14:34,040 --> 00:14:37,760 Speaker 1: want you to think I'm chastising you or whenever I 227 00:14:37,840 --> 00:14:40,680 Speaker 1: get it, say that every show. I get it. But 228 00:14:40,720 --> 00:14:44,120 Speaker 1: we're gonna change it. That's what this show is about. Prehab, 229 00:14:44,920 --> 00:14:51,160 Speaker 1: doing the little things consistently to change your life forever. Okay, 230 00:14:51,240 --> 00:14:54,880 Speaker 1: but no that the choice is yours, and that's that's uncomfortable. 231 00:14:55,240 --> 00:14:57,320 Speaker 1: That's it's so much easier to say, oh, you're just lucky, 232 00:14:57,360 --> 00:15:00,120 Speaker 1: Tom or whoever. And I sent that to the the 233 00:15:00,120 --> 00:15:02,960 Speaker 1: client that opens the book. I said, how many people 234 00:15:02,960 --> 00:15:05,560 Speaker 1: are telling you now you're so lucky you're not injured. 235 00:15:06,440 --> 00:15:09,920 Speaker 1: He is the most consistent. He does all the little 236 00:15:09,960 --> 00:15:14,240 Speaker 1: things that keep him healthy, and he is living proof 237 00:15:14,280 --> 00:15:18,520 Speaker 1: that it works. He's living proof that it works. But 238 00:15:18,600 --> 00:15:20,360 Speaker 1: you have to believe that it's worth it. You have 239 00:15:20,440 --> 00:15:23,160 Speaker 1: to give it time. That's the final thing. You got 240 00:15:23,160 --> 00:15:26,960 Speaker 1: to give it time. I mean, when you got injured 241 00:15:27,000 --> 00:15:29,160 Speaker 1: and you go to therapy, what are they twenty times, 242 00:15:30,080 --> 00:15:32,880 Speaker 1: twenty times or whatever? The fifteen times? Sometimes it's not enough. 243 00:15:34,000 --> 00:15:36,560 Speaker 1: And back when I was a trainer, I got the 244 00:15:36,600 --> 00:15:40,880 Speaker 1: same exact software that all of those therapists used to have. 245 00:15:40,960 --> 00:15:44,920 Speaker 1: I hope most of them have have upgraded from that system. 246 00:15:44,960 --> 00:15:47,080 Speaker 1: But it was that print out with the stick figures 247 00:15:47,120 --> 00:15:50,760 Speaker 1: and a number of repetitions and and that's it, because 248 00:15:50,800 --> 00:15:52,560 Speaker 1: I would just give it to my clients and say here, 249 00:15:52,760 --> 00:15:54,440 Speaker 1: you know, this is this is what they're gonna tell 250 00:15:54,440 --> 00:15:55,720 Speaker 1: you to do, and that's what you should be doing, 251 00:15:56,720 --> 00:16:01,920 Speaker 1: all right, and so let me say this. You are 252 00:16:02,360 --> 00:16:07,120 Speaker 1: going to do many of the same exercises in prehab 253 00:16:07,160 --> 00:16:09,480 Speaker 1: that you would in rehab. Doesn't it stand to reason? 254 00:16:09,840 --> 00:16:12,680 Speaker 1: Doesn't it stand to reason that if you're strengthening your 255 00:16:12,720 --> 00:16:16,600 Speaker 1: shoulder joint or your strengthening your nee join that you 256 00:16:16,640 --> 00:16:19,560 Speaker 1: are going to do the same exercises that they would 257 00:16:19,560 --> 00:16:24,840 Speaker 1: prescribe to you in rehab during your regular workouts while 258 00:16:24,880 --> 00:16:32,000 Speaker 1: you're healthy. Yeah. And one of the biggest compliments that 259 00:16:32,080 --> 00:16:34,240 Speaker 1: I can get as crazy, you pretty much know if 260 00:16:34,240 --> 00:16:38,360 Speaker 1: you've listened to show enough. Uh my, My approach and 261 00:16:38,400 --> 00:16:40,280 Speaker 1: philosophy is a little different than others. And that's why 262 00:16:40,360 --> 00:16:42,560 Speaker 1: some people love it and some people don't. But one 263 00:16:42,560 --> 00:16:44,640 Speaker 1: of the biggest compliments I get when I do go 264 00:16:44,680 --> 00:16:48,240 Speaker 1: to the gym is people. And more often than not, 265 00:16:49,000 --> 00:16:51,280 Speaker 1: I let people come up to me and say, what's injured? 266 00:16:52,080 --> 00:16:54,920 Speaker 1: And I know why they're asking it because two things, 267 00:16:55,200 --> 00:16:59,040 Speaker 1: I'm doing the exercises that they see that they may 268 00:16:59,080 --> 00:17:02,480 Speaker 1: maybe have done themselves and rehab. And secondly, I'm using 269 00:17:02,560 --> 00:17:08,159 Speaker 1: later weights those two things. Later weights just about everything 270 00:17:08,200 --> 00:17:11,200 Speaker 1: moderately heavy but not super heavy, because because I don't 271 00:17:11,240 --> 00:17:13,960 Speaker 1: need to not for my goals, and most of you 272 00:17:14,040 --> 00:17:18,280 Speaker 1: don't either can if you want, I understand you don't 273 00:17:18,280 --> 00:17:23,480 Speaker 1: have to volume Brad Schoenfeld listen to that show. Okay, 274 00:17:23,600 --> 00:17:27,479 Speaker 1: depending on goals obviously, but yeah, that's the hugest compliment 275 00:17:27,520 --> 00:17:30,480 Speaker 1: I can get. So many of the exercises you're going 276 00:17:30,520 --> 00:17:33,879 Speaker 1: to do are going to keep you from getting injured, 277 00:17:35,240 --> 00:17:38,159 Speaker 1: or you're gonna do them because you're injured. It's the 278 00:17:38,200 --> 00:17:43,159 Speaker 1: same thing. It's not complicated. People do them because you 279 00:17:43,200 --> 00:17:45,840 Speaker 1: want to, not because you have to. Back to how 280 00:17:45,880 --> 00:17:53,520 Speaker 1: I opened the show, this is the simplicity of fitness, 281 00:17:54,359 --> 00:17:56,399 Speaker 1: but it's not what you get because people try to 282 00:17:56,400 --> 00:17:59,399 Speaker 1: make it really complicated because because then they sound smart. 283 00:18:00,680 --> 00:18:03,760 Speaker 1: They sounds smart. Oh no, it's oh my gosh. The 284 00:18:04,280 --> 00:18:08,560 Speaker 1: garbage I hear on a on a daily basis about 285 00:18:08,600 --> 00:18:10,520 Speaker 1: fitness from people who don't know what they're talking about. 286 00:18:10,600 --> 00:18:14,280 Speaker 1: It's it's it's a lot, and thank God for this 287 00:18:14,359 --> 00:18:17,800 Speaker 1: show and everything else, because again, I don't want you 288 00:18:17,840 --> 00:18:19,760 Speaker 1: to waste time. I don't want you to waste money. 289 00:18:20,160 --> 00:18:23,639 Speaker 1: And just know that myself, I'm living proof that my 290 00:18:23,720 --> 00:18:27,840 Speaker 1: plan works. My clients were and are living proof that 291 00:18:27,960 --> 00:18:30,200 Speaker 1: the plan works. You gotta give it time, you gotta 292 00:18:30,240 --> 00:18:33,439 Speaker 1: believe it works. Give it time, and you have to 293 00:18:33,600 --> 00:18:37,960 Speaker 1: do it. You know, if you go to rehab that 294 00:18:38,119 --> 00:18:39,720 Speaker 1: you're told you have to go twenty times, you go 295 00:18:39,800 --> 00:18:45,560 Speaker 1: ten times, does it work? Not really? Not really? Alright, 296 00:18:45,600 --> 00:18:48,560 Speaker 1: one more quick break and then I'm gonna give you 297 00:18:49,359 --> 00:18:52,879 Speaker 1: some exercises and it's tough for something, but you'll get it. 298 00:18:53,320 --> 00:18:58,240 Speaker 1: To explain them over the radio radio podcast. I used 299 00:18:58,280 --> 00:19:02,080 Speaker 1: to do in the radio shows too, all the same um, 300 00:19:02,119 --> 00:19:04,560 Speaker 1: but yeah, I'm gonna give you specifics. I always want 301 00:19:04,560 --> 00:19:07,160 Speaker 1: you to have takeaways, things you can do right away, 302 00:19:07,240 --> 00:19:11,080 Speaker 1: you know, turn off the the show and get right 303 00:19:11,119 --> 00:19:14,560 Speaker 1: to it. And that's what's super powerful. All right, one 304 00:19:14,560 --> 00:19:24,800 Speaker 1: more break and we'll be right back, and we are back. 305 00:19:25,040 --> 00:19:28,919 Speaker 1: I am Tom Holland you're listening to Fitness Disrupted. I 306 00:19:28,920 --> 00:19:32,000 Speaker 1: gotta say, you know, it's interesting, I slipped and said radio. 307 00:19:32,080 --> 00:19:34,399 Speaker 1: Did a couple of radio shows over the years, and uh, 308 00:19:34,520 --> 00:19:37,440 Speaker 1: it's so nice. Even the podcast just you know, those 309 00:19:37,480 --> 00:19:40,800 Speaker 1: were live and I love live everything, live TV, live radio. 310 00:19:41,200 --> 00:19:42,840 Speaker 1: But it's kind of nice. It's kind of nice to 311 00:19:42,880 --> 00:19:46,440 Speaker 1: do the podcast, and just more preparation and I can 312 00:19:46,600 --> 00:19:49,600 Speaker 1: fix certain things, although I we rarely do because I 313 00:19:49,680 --> 00:19:52,199 Speaker 1: wanted to be as natural as possible. Even when I 314 00:19:52,200 --> 00:19:55,720 Speaker 1: did my fitness videos years ago, I shot in real time, 315 00:19:56,160 --> 00:19:58,199 Speaker 1: and I made mistakes and I kept them all in 316 00:19:59,119 --> 00:20:02,600 Speaker 1: So that was just posted on Instagram. Actually equipped from 317 00:20:02,800 --> 00:20:04,760 Speaker 1: one of the first or the first fitness video I 318 00:20:04,800 --> 00:20:09,000 Speaker 1: ever did myself seventeen years ago. And I'm still doing 319 00:20:09,040 --> 00:20:12,320 Speaker 1: the same stuff people, And actually what we'll talk about here, 320 00:20:12,840 --> 00:20:17,639 Speaker 1: so even before I give you the specifics, it's the basics. 321 00:20:17,680 --> 00:20:23,199 Speaker 1: So all the exercises you do, those are prehab and 322 00:20:23,240 --> 00:20:25,520 Speaker 1: that's the goal. So that's that's why I say that 323 00:20:25,600 --> 00:20:29,560 Speaker 1: fitness and exercise and lifting weights, yes you want the venit, 324 00:20:29,640 --> 00:20:31,399 Speaker 1: Yes you're gonna lose weight, all that kind of stuff, 325 00:20:31,440 --> 00:20:33,480 Speaker 1: but I talked about how you know, that's more the 326 00:20:33,560 --> 00:20:38,119 Speaker 1: nutrition and it's all connected, but especially as we get older, 327 00:20:38,440 --> 00:20:42,160 Speaker 1: so just turned fifty. My exercise routine, if you look 328 00:20:42,200 --> 00:20:45,000 Speaker 1: at it today, the amount of time I spend doing 329 00:20:45,520 --> 00:20:49,800 Speaker 1: more specific prehab type stuff, it's more than ever before 330 00:20:50,640 --> 00:20:53,119 Speaker 1: because it's more important when you're twenty or thirty. The 331 00:20:53,160 --> 00:20:57,560 Speaker 1: body is really resilient people, both nutritionally and physically as 332 00:20:57,560 --> 00:21:01,040 Speaker 1: far as the strength, and and we're covering from injury 333 00:21:01,040 --> 00:21:03,960 Speaker 1: and just not getting injured so you can get away 334 00:21:03,960 --> 00:21:06,920 Speaker 1: with it. And that's the unfortunate thing about human nature too, 335 00:21:07,000 --> 00:21:08,960 Speaker 1: is you know, we don't appreciate it. We don't do 336 00:21:09,000 --> 00:21:11,879 Speaker 1: anything about it till it's a problem. And that is 337 00:21:11,920 --> 00:21:17,200 Speaker 1: another goal of the prehab. And if you are successful, 338 00:21:17,640 --> 00:21:22,520 Speaker 1: it won't happen. You know, so many people I tell them, 339 00:21:22,520 --> 00:21:25,040 Speaker 1: how many races on how are your knees? Well they're good. 340 00:21:25,280 --> 00:21:30,520 Speaker 1: Oh just wait to what. I'm ninety fifty now, and 341 00:21:31,000 --> 00:21:34,399 Speaker 1: you listen. They're progressive issues, not like all of a 342 00:21:34,400 --> 00:21:37,239 Speaker 1: sudden one day, you know, the knees are just going 343 00:21:37,280 --> 00:21:40,119 Speaker 1: to turn to dust. So so just know. My point 344 00:21:40,280 --> 00:21:43,200 Speaker 1: is that all strength training is a form of prehab. 345 00:21:43,680 --> 00:21:46,560 Speaker 1: When you do it right the basics your stre you 346 00:21:46,600 --> 00:21:50,000 Speaker 1: are strengthening your body from head to toe. You are 347 00:21:50,080 --> 00:21:54,160 Speaker 1: fixing your weak links. And that's super important, super important. 348 00:21:54,840 --> 00:21:57,280 Speaker 1: What are your weak links? We all have them, and 349 00:21:57,359 --> 00:22:00,280 Speaker 1: you fix them. And I've talked about like that's why 350 00:22:00,359 --> 00:22:02,280 Speaker 1: used to go love to go running with clients, just 351 00:22:02,320 --> 00:22:03,920 Speaker 1: even the clients wh hated run it, say we're gonna 352 00:22:03,920 --> 00:22:06,000 Speaker 1: go for a short run, and when the run was over, 353 00:22:06,720 --> 00:22:08,760 Speaker 1: they'd say, you know, my back hurts, or my knee hurts, 354 00:22:08,840 --> 00:22:12,520 Speaker 1: or you know, my shin's hurt, and go, Okay, we're fixing. 355 00:22:12,520 --> 00:22:14,680 Speaker 1: We're finding your weak links. We're gonna fix them. Doesn't 356 00:22:14,680 --> 00:22:18,000 Speaker 1: mean you have to run, but I want those things 357 00:22:18,000 --> 00:22:20,320 Speaker 1: to go away. So even when you wanted to, because 358 00:22:20,359 --> 00:22:23,479 Speaker 1: that's the thing, just because you're not running, doesn't mean 359 00:22:23,520 --> 00:22:26,080 Speaker 1: those weak links aren't affecting your day to day and 360 00:22:26,119 --> 00:22:30,000 Speaker 1: whatever other recreational sports you wanted to. All right, Okay, 361 00:22:30,040 --> 00:22:32,480 Speaker 1: So there are three basic areas of the body that, 362 00:22:32,560 --> 00:22:35,600 Speaker 1: in my experience and opinion and study have and you 363 00:22:35,600 --> 00:22:38,479 Speaker 1: you'll know right away. You'll say, of course, the major, 364 00:22:38,600 --> 00:22:42,040 Speaker 1: the most major issues and the most frequent issues with 365 00:22:42,080 --> 00:22:47,800 Speaker 1: most people the lower back, your shoulders, and your knees. Okay, 366 00:22:47,800 --> 00:22:51,119 Speaker 1: people at some point in their life will have back issues. 367 00:22:51,800 --> 00:22:53,960 Speaker 1: Shoulders the most mobile joint in the body the most 368 00:22:54,000 --> 00:22:57,560 Speaker 1: susceptible to injury, and then knees, and there's other body 369 00:22:57,600 --> 00:23:00,000 Speaker 1: parts too, but we're just gonna stick to three right now. 370 00:23:00,800 --> 00:23:07,160 Speaker 1: Keep these shows short and sweet. So you're back. My favorite, well, 371 00:23:07,240 --> 00:23:10,120 Speaker 1: I have several, but one of my mainstays in my 372 00:23:10,240 --> 00:23:13,200 Speaker 1: fitness program when it comes to my back has been 373 00:23:13,280 --> 00:23:17,600 Speaker 1: back extensions. And there's so many different ways to do them. 374 00:23:17,680 --> 00:23:19,359 Speaker 1: And one of my favorites if I'm at the gym 375 00:23:19,600 --> 00:23:22,119 Speaker 1: is just in the back extension machine. It's basically, your 376 00:23:22,119 --> 00:23:24,720 Speaker 1: body is at a forty five degree angle. You you you 377 00:23:24,920 --> 00:23:27,280 Speaker 1: hinge at the waist towards the dropping your body to 378 00:23:27,320 --> 00:23:28,760 Speaker 1: the floor, and you come back up. And by the 379 00:23:28,760 --> 00:23:32,520 Speaker 1: way you come back up, I don't go past hyper extent. 380 00:23:33,040 --> 00:23:35,359 Speaker 1: And here's the other thing, people, I don't hold any weight, 381 00:23:35,800 --> 00:23:38,639 Speaker 1: So listen, you can if you want to, just contribute 382 00:23:38,640 --> 00:23:42,320 Speaker 1: to an article about weights and abs and core exercises. 383 00:23:42,440 --> 00:23:45,920 Speaker 1: I don't. I slow it down. I do three sets 384 00:23:46,040 --> 00:23:49,879 Speaker 1: of fifteen repetitions of back extensions in the back extension machine. 385 00:23:50,240 --> 00:23:54,680 Speaker 1: Now when I'm home, I do the plank. Okay, thirty seconds. 386 00:23:54,840 --> 00:23:57,520 Speaker 1: I got up kind of up to two minutes. Sometimes 387 00:23:57,560 --> 00:24:00,320 Speaker 1: that's you don't have to do that long but longer 388 00:24:00,359 --> 00:24:05,520 Speaker 1: than that thirty seconds, sixty seconds plank, and then finally 389 00:24:05,680 --> 00:24:09,160 Speaker 1: I will do the bird dog four point plank. You're 390 00:24:09,200 --> 00:24:12,120 Speaker 1: on all fours and you extend opposite arm, opposite leg, 391 00:24:12,800 --> 00:24:16,760 Speaker 1: three sets of ten to fifteen repetitions. So there are three. 392 00:24:17,000 --> 00:24:20,960 Speaker 1: Gave a couple extra three incredible exercises for strengthening the 393 00:24:21,000 --> 00:24:23,199 Speaker 1: muscles of your older back. What makes a plank so 394 00:24:23,280 --> 00:24:25,720 Speaker 1: amazing is you're also getting the front of your core, 395 00:24:26,280 --> 00:24:29,200 Speaker 1: so back extensions by and large. The one in the gym, 396 00:24:29,280 --> 00:24:31,360 Speaker 1: or the four point plank, bird dog, whatever you wanna 397 00:24:31,400 --> 00:24:35,360 Speaker 1: call it, that's primarily work in the spinal erector muscles, 398 00:24:35,400 --> 00:24:38,760 Speaker 1: the muscles that run along your spine. Super weak and 399 00:24:38,840 --> 00:24:42,560 Speaker 1: so many people awesome. Two to three sets, ten to 400 00:24:42,600 --> 00:24:49,880 Speaker 1: fifteen repetitions every other day, takes minutes. Shoulders, This one's 401 00:24:49,920 --> 00:24:53,119 Speaker 1: a little It's so common and you can use dumbells, 402 00:24:53,160 --> 00:24:55,480 Speaker 1: but I tend to use the cable machine at the 403 00:24:55,560 --> 00:24:59,000 Speaker 1: gym or rubber tubing at home with a handle, and 404 00:24:59,119 --> 00:25:01,640 Speaker 1: I've set it before war only injury I ever had 405 00:25:01,760 --> 00:25:07,040 Speaker 1: surgery back in high school. Okay, so internal external rotation 406 00:25:07,600 --> 00:25:12,679 Speaker 1: with the cable or a resistance band three sets ten 407 00:25:12,760 --> 00:25:15,679 Speaker 1: of fifteen repetitions. That's at both arms. By the way, 408 00:25:15,720 --> 00:25:18,440 Speaker 1: both arms don't just work the one that's hurt work 409 00:25:18,480 --> 00:25:20,280 Speaker 1: the other one. That's the whole concept of pre hab. 410 00:25:20,359 --> 00:25:25,600 Speaker 1: People work both sides and finally, knees. This is so simple, 411 00:25:25,680 --> 00:25:30,280 Speaker 1: yet so counterintuitive. Squats and lunges, basic body weight squats, 412 00:25:30,760 --> 00:25:35,960 Speaker 1: basic walking lunges, step ups, alternating front lunges, back lunges. 413 00:25:36,000 --> 00:25:39,520 Speaker 1: But body weight squats and stationary lunges. Let's leave it 414 00:25:39,560 --> 00:25:45,240 Speaker 1: at that. Strengthening the muscles around your knees. Now, I 415 00:25:45,280 --> 00:25:47,360 Speaker 1: know many of you doctors say, can't do it. You're 416 00:25:47,400 --> 00:25:50,440 Speaker 1: squatting and lunging all day long, so you need to progress. 417 00:25:50,520 --> 00:25:54,520 Speaker 1: You need to start slowly. Range of motion very small, 418 00:25:54,880 --> 00:25:59,280 Speaker 1: but you want to strengthen those so back extensions, internal 419 00:25:59,320 --> 00:26:03,640 Speaker 1: external road tation for your shoulders. Squats and lunges. Well 420 00:26:03,640 --> 00:26:06,760 Speaker 1: that's too simple. Well what do you want me to 421 00:26:06,800 --> 00:26:08,560 Speaker 1: tell you? You jump up and down on a box. 422 00:26:08,800 --> 00:26:13,240 Speaker 1: You gotta hang upside down. Looks good sells magazines when 423 00:26:13,280 --> 00:26:15,680 Speaker 1: they used to be around. It's not what works long 424 00:26:15,800 --> 00:26:21,480 Speaker 1: term prehab. But again, the concept, if you're successful, you 425 00:26:21,520 --> 00:26:23,880 Speaker 1: go to parties and whatever and talk to your friends. 426 00:26:23,880 --> 00:26:26,280 Speaker 1: You go, I don't have any extra pains. That's success, 427 00:26:27,920 --> 00:26:32,800 Speaker 1: that's success, enjoying life. You know, I walk my dogs 428 00:26:32,880 --> 00:26:36,040 Speaker 1: just about every morning, and being out in the woods, 429 00:26:36,080 --> 00:26:40,600 Speaker 1: and you know, just injury free and appreciating being healthy. 430 00:26:40,800 --> 00:26:43,360 Speaker 1: And you know, yes, there is a certain amount of 431 00:26:43,400 --> 00:26:45,480 Speaker 1: their luck is involved in the world. But there's so 432 00:26:45,560 --> 00:26:48,679 Speaker 1: much we can control, okay, and I control and you 433 00:26:48,680 --> 00:26:54,160 Speaker 1: should control everything you can, what you eat, how much 434 00:26:54,200 --> 00:26:58,960 Speaker 1: you move, and your attitude. And that's awesome. I've said 435 00:26:59,040 --> 00:27:01,280 Speaker 1: enough pre have versus rehab at the very least, just 436 00:27:01,320 --> 00:27:05,720 Speaker 1: strength trained. Please, that's prehab. Work those parts. Find your 437 00:27:05,720 --> 00:27:08,280 Speaker 1: weak links, you know what they are, start fixing them. Now, 438 00:27:08,320 --> 00:27:12,480 Speaker 1: give it time. It's not a lot, and you can 439 00:27:12,480 --> 00:27:15,680 Speaker 1: do it, all right. Thank you for listening. Please rate 440 00:27:15,760 --> 00:27:18,720 Speaker 1: the show please. A couple of comments. I gotta get 441 00:27:18,760 --> 00:27:22,240 Speaker 1: to them. Some great topics people have left in the comments. 442 00:27:22,240 --> 00:27:24,760 Speaker 1: I'm gonna get to all of them, I promised. Thank you. 443 00:27:24,800 --> 00:27:26,960 Speaker 1: Please rate the show as I said, tell your friends 444 00:27:27,400 --> 00:27:31,040 Speaker 1: share it. That's super helpful, and listen. I love what 445 00:27:31,119 --> 00:27:34,480 Speaker 1: I do. I love that you're listening, and please continue. 446 00:27:35,119 --> 00:27:37,840 Speaker 1: My goal is to have you have the best life 447 00:27:37,880 --> 00:27:40,560 Speaker 1: and you can do so much, you just gotta believe 448 00:27:40,600 --> 00:27:45,320 Speaker 1: in yourself. I'm Tom Holland this is Fitness Disrupted. Have 449 00:27:45,400 --> 00:27:54,760 Speaker 1: an awesome day. Fitness Disrupted is a production of I 450 00:27:54,920 --> 00:27:58,720 Speaker 1: Heart Radio. For more podcast from my heart Radio, visit 451 00:27:58,720 --> 00:28:02,040 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 452 00:28:02,160 --> 00:28:03,520 Speaker 1: listen to your favorite shows.