1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:15,600 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:15,960 --> 00:00:21,120 Speaker 1: I had a four mile run on my calendar in 4 00:00:21,160 --> 00:00:27,960 Speaker 1: my training for iron Man Brazil in May exact, so 5 00:00:28,040 --> 00:00:31,880 Speaker 1: about four weeks away if I'm not mistaken. So a 6 00:00:31,960 --> 00:00:36,519 Speaker 1: four mile run yesterday, and it's cold. It is cold, 7 00:00:36,560 --> 00:00:42,000 Speaker 1: so this was my first true cold outdoor run. So 8 00:00:42,040 --> 00:00:44,400 Speaker 1: it took a while to get dressed for it. It 9 00:00:44,600 --> 00:00:48,040 Speaker 1: was under freezing. I think it was like twenty eight degrees, 10 00:00:48,760 --> 00:00:52,559 Speaker 1: so a lot of preparation, heart rate monitor under the 11 00:00:52,600 --> 00:00:57,840 Speaker 1: longsleeve shirt hat. Any runner who's running cold weather knows 12 00:00:57,840 --> 00:01:03,680 Speaker 1: the routine took a while. Early morning, I went out 13 00:01:03,760 --> 00:01:08,640 Speaker 1: my driveway and didn't make it ten steps before I 14 00:01:08,720 --> 00:01:12,480 Speaker 1: felt something off. It was my ankle. My right ankle 15 00:01:12,600 --> 00:01:15,800 Speaker 1: locked up, is the best way to describe it. Something 16 00:01:15,840 --> 00:01:20,280 Speaker 1: that I have experienced. I want to say twice twice before, 17 00:01:20,280 --> 00:01:23,400 Speaker 1: and once was during a race itself, an iron Man, 18 00:01:23,680 --> 00:01:26,880 Speaker 1: and another was at the end of a long run 19 00:01:27,520 --> 00:01:29,720 Speaker 1: when I was a couple of miles from my house, 20 00:01:30,240 --> 00:01:33,320 Speaker 1: so both times I kind of had to finish right. 21 00:01:33,360 --> 00:01:35,360 Speaker 1: It was a race, and at the end of the 22 00:01:35,400 --> 00:01:38,080 Speaker 1: long run as well a couple of miles you know, 23 00:01:38,240 --> 00:01:45,280 Speaker 1: to go. And what I did was I slowed down 24 00:01:45,520 --> 00:01:48,520 Speaker 1: and I walked, and then I ran and walked and 25 00:01:48,560 --> 00:01:51,640 Speaker 1: figured it out on those two occasions. So this time, 26 00:01:51,800 --> 00:01:54,920 Speaker 1: I'm not in a race or at the end of 27 00:01:54,920 --> 00:01:57,000 Speaker 1: a long run. It's a workout. And I just started 28 00:01:57,640 --> 00:02:00,880 Speaker 1: and so ankle locked up, and I did what I 29 00:02:00,880 --> 00:02:03,320 Speaker 1: had done on those two occasions. I slowed down to 30 00:02:03,360 --> 00:02:08,560 Speaker 1: a walk and did that for you know, about half 31 00:02:08,560 --> 00:02:11,840 Speaker 1: a minute or so, and then tried running again. Didn't help. 32 00:02:12,440 --> 00:02:15,240 Speaker 1: Still locked up. I did this three separate times, walked, 33 00:02:15,880 --> 00:02:21,480 Speaker 1: tried running now three times, no change. So I turned 34 00:02:21,480 --> 00:02:24,840 Speaker 1: around and I went home, took off all the clothes, 35 00:02:25,240 --> 00:02:31,359 Speaker 1: got undressed, called it today. And this is what today's 36 00:02:31,400 --> 00:02:35,760 Speaker 1: fit tip is about. That. Kenny Rogers has some pretty 37 00:02:35,760 --> 00:02:40,639 Speaker 1: great advice that you can apply to fitness to exercise 38 00:02:40,800 --> 00:02:45,440 Speaker 1: in his song The Gambler. Some of you know exactly 39 00:02:45,440 --> 00:02:48,600 Speaker 1: where I'm going with us? Now what does the song say? 40 00:02:48,680 --> 00:02:52,120 Speaker 1: What are the lyrics? Sometimes you have to know when 41 00:02:52,160 --> 00:02:55,920 Speaker 1: to walk away and no when to run. And so 42 00:02:56,000 --> 00:02:58,880 Speaker 1: one thing I am most proud of is not how 43 00:02:58,880 --> 00:03:02,240 Speaker 1: many races I've done, not how fast I've gone. But 44 00:03:02,280 --> 00:03:06,360 Speaker 1: it's that I'm injury free, and a huge reason for 45 00:03:06,400 --> 00:03:11,800 Speaker 1: that is knowing when to walk away. And it's hard, 46 00:03:12,600 --> 00:03:14,560 Speaker 1: and you have to know your body and when you 47 00:03:14,600 --> 00:03:17,280 Speaker 1: have a schedule. So many people want to stick to 48 00:03:17,400 --> 00:03:20,080 Speaker 1: that type as I get it. And when I was 49 00:03:20,200 --> 00:03:23,640 Speaker 1: really you know, hard into the coaching of clients, this 50 00:03:23,680 --> 00:03:25,839 Speaker 1: was always a problem because I would draw up their 51 00:03:25,919 --> 00:03:29,840 Speaker 1: plans and they may have an issue and they wanted 52 00:03:29,880 --> 00:03:33,359 Speaker 1: to stick to it. They didn't want to skip a workout, 53 00:03:33,639 --> 00:03:38,720 Speaker 1: miss a workout. But here's the caveat couple. Actually that 54 00:03:38,840 --> 00:03:42,440 Speaker 1: was in the morning yesterday, so called it you know, 55 00:03:43,000 --> 00:03:46,280 Speaker 1: walked home, called it today as far as that workout 56 00:03:46,640 --> 00:03:51,280 Speaker 1: was concerned. But later that evening, I went down to 57 00:03:51,480 --> 00:03:54,240 Speaker 1: the home gym and I got in the treadmill and 58 00:03:54,280 --> 00:03:58,600 Speaker 1: I set it for slow speed and I started running, jogging, 59 00:03:59,760 --> 00:04:03,240 Speaker 1: john running right in between that pace, and it was 60 00:04:03,280 --> 00:04:08,600 Speaker 1: fine and I got my four miles in. So this 61 00:04:08,680 --> 00:04:13,840 Speaker 1: is the tricky world. This is the imperfect science. This 62 00:04:13,920 --> 00:04:17,440 Speaker 1: is the art of training yourself. And when I was 63 00:04:17,480 --> 00:04:20,520 Speaker 1: a trainer, this was the challenge when working one on 64 00:04:20,520 --> 00:04:26,039 Speaker 1: one with clients is I was constantly asking questions, especially 65 00:04:26,040 --> 00:04:28,080 Speaker 1: if they had a pre existing condition to the point 66 00:04:28,120 --> 00:04:30,920 Speaker 1: where people, the clients would get annoyed. Stop Tom, stopped 67 00:04:30,920 --> 00:04:33,680 Speaker 1: asking me about my shins, Stop asking me about my knee. 68 00:04:35,440 --> 00:04:39,000 Speaker 1: But at the end of the day, you have to 69 00:04:39,120 --> 00:04:43,000 Speaker 1: listen to your body. That is the takeaway. You have 70 00:04:43,080 --> 00:04:46,880 Speaker 1: to listen to your body. You have to know the 71 00:04:46,920 --> 00:04:53,400 Speaker 1: difference between pain and injury, and this takes time. The 72 00:04:53,520 --> 00:04:56,520 Speaker 1: more you exercise, the more you work out, the more 73 00:04:56,600 --> 00:05:00,719 Speaker 1: you race, the better you will know your body, the 74 00:05:00,800 --> 00:05:04,159 Speaker 1: better you will know what it is telling you. I 75 00:05:04,279 --> 00:05:10,000 Speaker 1: had prior experience with that issue. Plus I knew that 76 00:05:10,120 --> 00:05:13,760 Speaker 1: I wasn't in a race situation and it wasn't worth 77 00:05:13,800 --> 00:05:18,640 Speaker 1: it to try to push through it. The no pain, 78 00:05:18,720 --> 00:05:26,479 Speaker 1: no gain, These are all great memes, but I want 79 00:05:26,480 --> 00:05:29,800 Speaker 1: to be injury free and I stay focused on my 80 00:05:29,920 --> 00:05:33,560 Speaker 1: long term goal. So even if I had and if 81 00:05:33,600 --> 00:05:36,640 Speaker 1: I had gotten on the treadmill and started running and 82 00:05:36,680 --> 00:05:40,359 Speaker 1: felt that pain again, I'm off and that for a 83 00:05:40,360 --> 00:05:44,960 Speaker 1: mile work I wouldn't have happened. Big deal. So that's 84 00:05:45,960 --> 00:05:51,480 Speaker 1: the other point is stay focused on the long term goal. 85 00:05:52,000 --> 00:05:57,520 Speaker 1: So it all goes to Kenny Rogers great advice. No 86 00:05:57,600 --> 00:06:00,440 Speaker 1: when to walk away, no when to run, no one 87 00:06:00,480 --> 00:06:04,000 Speaker 1: to stop the workout. No one to come back another 88 00:06:04,120 --> 00:06:08,599 Speaker 1: day or maybe later in the day and stay focused 89 00:06:08,640 --> 00:06:12,480 Speaker 1: on your long term goal. I still have and still 90 00:06:12,560 --> 00:06:16,720 Speaker 1: am right on track for that iron Man. This will 91 00:06:17,080 --> 00:06:21,240 Speaker 1: always happen. And I often talk about how I am 92 00:06:21,279 --> 00:06:26,640 Speaker 1: injury free, but as was evidenced yesterday, doesn't mean I 93 00:06:26,640 --> 00:06:30,960 Speaker 1: don't present with tweaks and issues, but I deal with 94 00:06:31,040 --> 00:06:35,480 Speaker 1: them right away. And whether that is stopping the workout, 95 00:06:35,640 --> 00:06:41,839 Speaker 1: modifying the workout, we're focusing on strengthening a weakness. That 96 00:06:42,040 --> 00:06:46,159 Speaker 1: is what it's all about. I am not Superman, no 97 00:06:46,240 --> 00:06:50,760 Speaker 1: one is. But it's about being intelligent. It's about letting 98 00:06:50,800 --> 00:06:54,720 Speaker 1: ego go. It's about staying focused on your long term 99 00:06:54,800 --> 00:06:59,719 Speaker 1: goal and knowing that you have to modify. There is 100 00:06:59,760 --> 00:07:01,919 Speaker 1: no perfect You may have a plan, you should have 101 00:07:01,960 --> 00:07:05,440 Speaker 1: a plan, but you have to know when to deviate. 102 00:07:07,120 --> 00:07:10,440 Speaker 1: The end goal. The destination is still there, but if 103 00:07:10,480 --> 00:07:14,880 Speaker 1: you blow it on a day like yesterday, and if 104 00:07:14,920 --> 00:07:21,000 Speaker 1: I had pushed through it, that can prevent me from 105 00:07:21,000 --> 00:07:25,560 Speaker 1: achieving my goal and achieving, you know, not only getting 106 00:07:25,600 --> 00:07:27,800 Speaker 1: to the goal, but doing my best when I'm there. 107 00:07:30,040 --> 00:07:34,000 Speaker 1: And the more you learn about your body, the more 108 00:07:34,120 --> 00:07:39,680 Speaker 1: different types of exercise you do, the better relationship you 109 00:07:39,720 --> 00:07:44,000 Speaker 1: will have. And no one, no trainer, can tell you 110 00:07:44,480 --> 00:07:47,440 Speaker 1: what your body is going to tell you. And you 111 00:07:47,520 --> 00:07:52,040 Speaker 1: need to get better and better and not just listening 112 00:07:52,080 --> 00:07:55,520 Speaker 1: to it but doing what it tells you. All right, 113 00:07:55,640 --> 00:07:59,400 Speaker 1: So there you go. Nice quick fit tip, super simple. 114 00:08:00,440 --> 00:08:03,800 Speaker 1: So many people blow this though, especially the type. As 115 00:08:05,000 --> 00:08:08,160 Speaker 1: you know, it's okay if you want to use the 116 00:08:08,720 --> 00:08:11,800 Speaker 1: saying to lose a couple of battles to win the war. 117 00:08:12,360 --> 00:08:15,160 Speaker 1: And I didn't really lose that battle, it just changed 118 00:08:16,320 --> 00:08:20,720 Speaker 1: and change is inevitable. So no one to walk away, 119 00:08:21,640 --> 00:08:25,559 Speaker 1: no one to run. Thank you, Kenny, all right, quick 120 00:08:25,560 --> 00:08:29,200 Speaker 1: fit tip. Hope you enjoy these shorter episodes. It'll change 121 00:08:29,360 --> 00:08:33,240 Speaker 1: little variation, that's what it's all about. If you have 122 00:08:33,320 --> 00:08:36,440 Speaker 1: not yet rated the show, why not takes one second? 123 00:08:36,600 --> 00:08:39,160 Speaker 1: Rate it? Subscribe as well if you can leave a 124 00:08:39,160 --> 00:08:42,040 Speaker 1: comment where you listen, that is greatly appreciated. If you 125 00:08:42,080 --> 00:08:44,760 Speaker 1: want to reach out, Tom h Fit is my Instagram. 126 00:08:44,840 --> 00:08:48,240 Speaker 1: Tom h Fit is also my Twitter account and you 127 00:08:48,280 --> 00:08:52,240 Speaker 1: can email me right through Fitness Disrupted dot com. I 128 00:08:52,280 --> 00:08:54,760 Speaker 1: can't tell you how much I love doing this. I 129 00:08:54,840 --> 00:08:56,840 Speaker 1: love the immediacy too, of being able to do a 130 00:08:56,840 --> 00:08:59,959 Speaker 1: show I have show scheduled, and then something like yes 131 00:09:00,040 --> 00:09:02,400 Speaker 1: or day happens, and I say, that's a show that 132 00:09:02,440 --> 00:09:06,920 Speaker 1: I need to do right away, all right, So I 133 00:09:06,920 --> 00:09:12,079 Speaker 1: hope you enjoy the quick ones as well. And remember 134 00:09:12,320 --> 00:09:16,480 Speaker 1: there are three things we all control, how much we move, 135 00:09:16,559 --> 00:09:19,959 Speaker 1: what we put into our mouths, and our attitudes. Never 136 00:09:20,000 --> 00:09:25,520 Speaker 1: forget that I am Tom Holland this is Fitness Disrupted. 137 00:09:26,280 --> 00:09:33,360 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 138 00:09:33,520 --> 00:09:37,320 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 139 00:09:37,360 --> 00:09:40,640 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 140 00:09:40,760 --> 00:09:42,080 Speaker 1: listen to your favorite shows.