1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,039 --> 00:00:14,280 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:14,320 --> 00:00:17,840 Speaker 1: it's out for a run. The other day, a beautiful day. 4 00:00:17,960 --> 00:00:21,759 Speaker 1: Like Ferriss Bueller, I had a very difficult time handling 5 00:00:21,800 --> 00:00:24,279 Speaker 1: work on a day like it was because it was 6 00:00:24,320 --> 00:00:29,440 Speaker 1: the first seventy degree day here in Connecticut. Beautiful run. 7 00:00:29,720 --> 00:00:34,040 Speaker 1: I am enjoying it. And as I've said on prior podcasts, 8 00:00:34,040 --> 00:00:37,519 Speaker 1: I have a whole list of topics for shows, and 9 00:00:37,560 --> 00:00:40,280 Speaker 1: then I do the shows based on your questions, and 10 00:00:40,280 --> 00:00:42,159 Speaker 1: then I will do them based on things I have 11 00:00:42,200 --> 00:00:44,280 Speaker 1: read in the media that have driven me crazy and 12 00:00:44,960 --> 00:00:48,040 Speaker 1: talk about them as soon as possible. And then sometimes 13 00:00:48,040 --> 00:00:51,519 Speaker 1: I just get inspired. And sometimes I'm inspired, and then 14 00:00:51,520 --> 00:00:52,880 Speaker 1: I go to the list and it's on the list, 15 00:00:52,920 --> 00:00:55,640 Speaker 1: and that's the time that I do that show. And 16 00:00:55,640 --> 00:00:58,040 Speaker 1: then sometimes I just get new ideas. And as I 17 00:00:58,080 --> 00:01:02,600 Speaker 1: was running and I just had my fifty second birthday, 18 00:01:02,920 --> 00:01:05,959 Speaker 1: I said, this is the time for a show on 19 00:01:06,000 --> 00:01:11,880 Speaker 1: how I've changed my workouts based on my age. And 20 00:01:11,880 --> 00:01:13,839 Speaker 1: I can't tell you how bizarre it is to say 21 00:01:13,840 --> 00:01:16,080 Speaker 1: that I'm fifty two and I know that many of 22 00:01:16,080 --> 00:01:18,640 Speaker 1: you who listen. When I speak like this in podcasts, 23 00:01:18,680 --> 00:01:21,240 Speaker 1: you say, Tom, you you email me and you say, listen, 24 00:01:21,280 --> 00:01:24,639 Speaker 1: I'm sixty two, I'm seventy two, I'm eighty two. Stop 25 00:01:24,800 --> 00:01:27,440 Speaker 1: saying you're old. I'm not saying I'm old. I'm just 26 00:01:27,440 --> 00:01:30,759 Speaker 1: saying I can't believe I'm fifty two. I feel twenty two. 27 00:01:31,600 --> 00:01:34,560 Speaker 1: And that goes into what I'm going to talk about today. 28 00:01:34,880 --> 00:01:38,160 Speaker 1: Nine ways my workouts have changed since turning fifty and 29 00:01:38,200 --> 00:01:44,960 Speaker 1: again that was two years ago. And I have contributed 30 00:01:45,040 --> 00:01:49,480 Speaker 1: to the media, to articles, doing TV appearances, fitness segments 31 00:01:50,000 --> 00:01:54,640 Speaker 1: for many, many years on just every topic from you know, 32 00:01:54,720 --> 00:01:58,080 Speaker 1: cardio to strength training to motivation. And one of the 33 00:01:58,120 --> 00:02:04,160 Speaker 1: hardest ones to do is this topic how you should 34 00:02:04,160 --> 00:02:08,079 Speaker 1: modify your workouts as you get older. And I'm gonna 35 00:02:08,120 --> 00:02:10,320 Speaker 1: say it here, I'm gonna close the show with it 36 00:02:10,440 --> 00:02:16,600 Speaker 1: as well. Age is truly a number. So that is 37 00:02:16,600 --> 00:02:20,800 Speaker 1: one of the hardest articles to contribute to because, as 38 00:02:20,919 --> 00:02:26,640 Speaker 1: I have said before, true experts and from Dr Brad 39 00:02:26,639 --> 00:02:31,040 Speaker 1: Schoenfeld Wendy Earlbeck, when you ask someone who really knows 40 00:02:31,160 --> 00:02:34,359 Speaker 1: their stuff their area of expertise, a question, they'll say 41 00:02:34,360 --> 00:02:39,920 Speaker 1: it depends and when how you have that discussion about 42 00:02:40,400 --> 00:02:44,880 Speaker 1: how to modify your workouts when you turn fifty. It depends, 43 00:02:44,960 --> 00:02:49,320 Speaker 1: And so I always cringe when the topic is going 44 00:02:49,360 --> 00:02:51,680 Speaker 1: to be, you know, exercises you should never do or 45 00:02:51,760 --> 00:02:55,079 Speaker 1: workouts you should never do, or events you should never do. 46 00:02:55,560 --> 00:02:59,800 Speaker 1: It doesn't apply. And and I'll tell you why, surely. 47 00:03:04,160 --> 00:03:10,239 Speaker 1: And it really comes down to two things. Genetics plays 48 00:03:10,240 --> 00:03:12,200 Speaker 1: a role, obviously, and what we can do as we 49 00:03:12,240 --> 00:03:16,600 Speaker 1: get older. But it's a small percentage. I hate to 50 00:03:16,639 --> 00:03:19,560 Speaker 1: tell you that. And I know that many people, many 51 00:03:19,600 --> 00:03:23,600 Speaker 1: fitness people, doctors, trying to make everyone feel better by 52 00:03:23,639 --> 00:03:26,400 Speaker 1: saying it's not your fault, it's genetics. Sure, that plays 53 00:03:26,400 --> 00:03:30,800 Speaker 1: a part, of course it does, but it doesn't mean 54 00:03:31,240 --> 00:03:35,360 Speaker 1: you can't achieve incredible things with your health and wellness. 55 00:03:35,440 --> 00:03:37,120 Speaker 1: It is not a death sentence, as I say it 56 00:03:37,320 --> 00:03:40,720 Speaker 1: at its most extreme. You can turn on and off 57 00:03:41,320 --> 00:03:47,280 Speaker 1: certain bad genetic traits. Science is really strong in that. 58 00:03:49,360 --> 00:03:53,560 Speaker 1: And secondly, what's really important is what you have done 59 00:03:53,680 --> 00:03:57,920 Speaker 1: up until that age. So, in other words, if you 60 00:03:57,960 --> 00:04:03,480 Speaker 1: have been smart and you have percized intelligently for many years, 61 00:04:03,720 --> 00:04:08,200 Speaker 1: when you're fifty, you can do things that other people 62 00:04:08,280 --> 00:04:14,000 Speaker 1: can't or can't do. Right, away. That's what you've earned. 63 00:04:15,360 --> 00:04:23,120 Speaker 1: And so that's why I always stress it's about those years, right, 64 00:04:23,200 --> 00:04:28,920 Speaker 1: That's hopefully why we exercise in our thirties forties. In 65 00:04:28,920 --> 00:04:31,960 Speaker 1: your twenties, you don't care, and that's part of you know, 66 00:04:32,520 --> 00:04:34,520 Speaker 1: what I will talk about one of the nine points 67 00:04:35,360 --> 00:04:40,200 Speaker 1: is connected to that. It's human condition. Unfortunately, far too 68 00:04:40,279 --> 00:04:44,039 Speaker 1: many people start exercising not because they want to, because 69 00:04:44,040 --> 00:04:48,799 Speaker 1: they have to in rehab. But when we are talking 70 00:04:48,839 --> 00:04:53,560 Speaker 1: about what you can do when you are quote unquote older, 71 00:04:54,400 --> 00:04:56,239 Speaker 1: so much of that has to do with your current 72 00:04:56,240 --> 00:04:58,039 Speaker 1: fitness level based on what you have done up until 73 00:04:58,040 --> 00:04:59,880 Speaker 1: that point. Now that being said, I don't want you 74 00:04:59,880 --> 00:05:02,840 Speaker 1: to well, Tom, I've done just about nothing and I'm 75 00:05:02,880 --> 00:05:05,720 Speaker 1: listening to your show and I'm sixty or seventy or 76 00:05:05,760 --> 00:05:13,760 Speaker 1: fifty or forty, and you're in trouble. No, you're absolutely not. 77 00:05:14,720 --> 00:05:16,720 Speaker 1: I've done the shows and I will do them again 78 00:05:16,880 --> 00:05:19,200 Speaker 1: about how it is never too late to start, and 79 00:05:19,240 --> 00:05:21,960 Speaker 1: they have done studies on people in their eighties and 80 00:05:22,120 --> 00:05:28,279 Speaker 1: nineties who benefit incredibly from exercise from a strength training 81 00:05:28,279 --> 00:05:31,560 Speaker 1: program really quickly too, by the way, So it's never 82 00:05:31,600 --> 00:05:36,080 Speaker 1: too late. But that being said, if you're someone in 83 00:05:36,120 --> 00:05:38,239 Speaker 1: their twenties or thirties who are listening to this show. 84 00:05:40,320 --> 00:05:47,760 Speaker 1: Be smart, Be smart now, and be consistent, and try 85 00:05:47,800 --> 00:05:51,320 Speaker 1: not to do ridiculous workouts that are gonna hurt you, 86 00:05:52,720 --> 00:05:55,640 Speaker 1: because that's a big problem when potentially it will be 87 00:05:55,680 --> 00:05:59,120 Speaker 1: a big problem when you are fifty two sixty two. 88 00:06:01,279 --> 00:06:05,760 Speaker 1: Let me finish before I get into the points with that. 89 00:06:07,560 --> 00:06:09,679 Speaker 1: You know, if you look back at what I wrote 90 00:06:09,680 --> 00:06:13,000 Speaker 1: ten years, twenty years ago, what I was doing ten years, 91 00:06:13,040 --> 00:06:16,160 Speaker 1: twenty years, thirty years ago, it's exactly what I'm doing today. 92 00:06:18,600 --> 00:06:20,320 Speaker 1: I'm going to talk about how I modify it. That's 93 00:06:20,360 --> 00:06:24,039 Speaker 1: today's show. But in other words, I have never done 94 00:06:24,720 --> 00:06:30,440 Speaker 1: the crazy fad workouts. I have always done the basics. 95 00:06:30,560 --> 00:06:35,600 Speaker 1: I have always stuck to progression. Let's not to say 96 00:06:35,640 --> 00:06:39,000 Speaker 1: I've made mistakes along the way, but I've let my 97 00:06:39,040 --> 00:06:43,400 Speaker 1: ego go. It never mattered to me, and I was 98 00:06:43,520 --> 00:06:48,240 Speaker 1: too cautious. I never wanted to get hurt, really hurt 99 00:06:48,360 --> 00:06:51,560 Speaker 1: especially and the more I studied, the more I learned 100 00:06:52,520 --> 00:06:55,719 Speaker 1: what could potentially hurt me. And that's part of the problem, 101 00:06:56,040 --> 00:06:57,760 Speaker 1: big part of the problem with many of the routines 102 00:06:57,760 --> 00:06:59,520 Speaker 1: out there, pushed by people who don't know what they're doing, 103 00:07:00,320 --> 00:07:02,440 Speaker 1: who are competing with other people to get clicks and 104 00:07:02,520 --> 00:07:07,320 Speaker 1: likes and followers, And so I can't tell you how 105 00:07:07,480 --> 00:07:11,280 Speaker 1: entertaining it is to me to open up Instagram and say, 106 00:07:11,360 --> 00:07:13,960 Speaker 1: what what is this person doing? They've got a band 107 00:07:14,000 --> 00:07:16,440 Speaker 1: in a bow su and a kettlebell and a weight 108 00:07:16,600 --> 00:07:21,160 Speaker 1: vest and apply a box and they're balancing on a dumbbell. 109 00:07:22,920 --> 00:07:25,400 Speaker 1: Sure it looks cool, and I'm all for pushing yourself 110 00:07:25,440 --> 00:07:32,120 Speaker 1: and challenging yourself, but once you really hurt yourself, that's 111 00:07:32,120 --> 00:07:34,600 Speaker 1: a problem. And again I know many of you have 112 00:07:34,720 --> 00:07:40,960 Speaker 1: really hurt yourself. My point is, let's try not to 113 00:07:41,120 --> 00:07:46,480 Speaker 1: make those mistakes. All right, I'm the amped up, feeling good. 114 00:07:46,880 --> 00:07:49,360 Speaker 1: I went for a nine mile run right before this show. 115 00:07:51,040 --> 00:07:55,240 Speaker 1: This is all connected, all right, quick break and we 116 00:07:55,440 --> 00:08:08,720 Speaker 1: will be right back. Alright. Nine ways my workouts have 117 00:08:08,800 --> 00:08:15,520 Speaker 1: changed since turning fifty, and again that was two years ago. First, 118 00:08:16,200 --> 00:08:18,480 Speaker 1: they go through nine points. We're just gonna rattle these off, 119 00:08:20,000 --> 00:08:22,920 Speaker 1: you guys. The attention spans getting shorter and shorter, I 120 00:08:22,920 --> 00:08:25,200 Speaker 1: get it. Although when I do my foot tips people 121 00:08:25,200 --> 00:08:27,920 Speaker 1: say they want them to be long. I'll give you both. 122 00:08:28,080 --> 00:08:30,320 Speaker 1: You'll get both, all right. Number One, I care much 123 00:08:30,440 --> 00:08:33,600 Speaker 1: less about the numbers. What do I mean by that, Well, 124 00:08:34,440 --> 00:08:37,520 Speaker 1: you can guess probably right. I don't really care how 125 00:08:37,559 --> 00:08:40,280 Speaker 1: fast I go. If I'm running biking, I don't really 126 00:08:40,320 --> 00:08:43,520 Speaker 1: care how far. I don't care as much about how 127 00:08:43,600 --> 00:08:47,560 Speaker 1: many reps. I don't care as much about how much 128 00:08:47,600 --> 00:08:52,719 Speaker 1: I left. And if I am competing, I don't care 129 00:08:52,760 --> 00:08:56,959 Speaker 1: as much about what place I'm in. But let me 130 00:08:57,040 --> 00:09:00,000 Speaker 1: qualify that if you are someone and I still compete obviously, 131 00:09:00,679 --> 00:09:04,880 Speaker 1: and if I'm truly racing, let me say, of course 132 00:09:04,920 --> 00:09:08,720 Speaker 1: I care what plays if I'm if I'm racing, but 133 00:09:08,760 --> 00:09:12,480 Speaker 1: it's to my age group. You know, back in the day, 134 00:09:12,520 --> 00:09:16,920 Speaker 1: there were the days whereas to win certain races, when 135 00:09:16,960 --> 00:09:20,280 Speaker 1: I could poach a trophy, as I call it. At 136 00:09:20,320 --> 00:09:23,120 Speaker 1: fifty two, that's really hard. Got to find a very 137 00:09:23,120 --> 00:09:26,079 Speaker 1: small race in a very far away town. And even then, 138 00:09:26,160 --> 00:09:28,000 Speaker 1: as those of you who race, no, there's always that 139 00:09:28,040 --> 00:09:30,880 Speaker 1: guy or that woman who shows up out of the blue. 140 00:09:30,920 --> 00:09:35,880 Speaker 1: They traveled four hundred miles and they're fast. So yes, 141 00:09:35,960 --> 00:09:38,040 Speaker 1: if you are going to compare yourself against others as 142 00:09:38,080 --> 00:09:43,360 Speaker 1: you get older past fifty, do it primarily by age group. 143 00:09:43,960 --> 00:09:46,280 Speaker 1: And even then it's difficult as those who race, No, 144 00:09:47,040 --> 00:09:50,240 Speaker 1: really fast fifty year old, really fast sixty year old. 145 00:09:51,040 --> 00:09:53,719 Speaker 1: But I care much less about the numbers the metrics. 146 00:09:56,559 --> 00:09:59,160 Speaker 1: I use them, but I use them in totally different ways. 147 00:10:01,080 --> 00:10:05,720 Speaker 1: I'm slower, that's fine, of course I am. So you 148 00:10:05,800 --> 00:10:09,200 Speaker 1: have to let that go. You still use the numbers. 149 00:10:09,200 --> 00:10:11,800 Speaker 1: And the problem is also that we are living in 150 00:10:11,840 --> 00:10:15,560 Speaker 1: times when we can track everything in the most you know, 151 00:10:16,320 --> 00:10:23,000 Speaker 1: minute detail. That's a good and bad thing. So instead, 152 00:10:23,000 --> 00:10:27,880 Speaker 1: what do I focus on? How frequently I exercise? I 153 00:10:27,920 --> 00:10:31,480 Speaker 1: get those workouts in. That's what matters the most. That's 154 00:10:31,640 --> 00:10:35,160 Speaker 1: right up top. Now. It's not how fast I'm running 155 00:10:35,160 --> 00:10:39,720 Speaker 1: a mile, It's not how far I'm going, it's not 156 00:10:39,760 --> 00:10:43,360 Speaker 1: how much i'm I'm lifting to be honest, as I 157 00:10:43,400 --> 00:10:46,840 Speaker 1: always am whenever I say to be honest. My brother Joe, 158 00:10:48,000 --> 00:10:49,959 Speaker 1: first kid, first brother, went to Harvard, you know he 159 00:10:49,960 --> 00:10:51,760 Speaker 1: always goes Or why do you say that? Does that 160 00:10:51,800 --> 00:10:57,160 Speaker 1: mean you're lying if you don't say that Harvard? Uh? 161 00:10:57,440 --> 00:10:59,760 Speaker 1: That lost my train of thought. Oh about how much 162 00:10:59,760 --> 00:11:04,040 Speaker 1: I left? I don't care. I don't care to to 163 00:11:04,400 --> 00:11:06,800 Speaker 1: max bench. Now for those of you who do, that's 164 00:11:07,000 --> 00:11:10,679 Speaker 1: that listen, that's your thing. But as we get older, 165 00:11:10,920 --> 00:11:13,720 Speaker 1: you've got to be more cautious now. I got friends 166 00:11:13,720 --> 00:11:18,920 Speaker 1: who powerwhift at fifty seventy do things like that. That's fine, 167 00:11:18,960 --> 00:11:22,679 Speaker 1: but there is a cost benefit, and if you're willing 168 00:11:22,720 --> 00:11:26,720 Speaker 1: to pay that price, that's your choice. I still run far. 169 00:11:26,880 --> 00:11:29,679 Speaker 1: I still do. You know, at fifty one, I ran 170 00:11:29,720 --> 00:11:32,920 Speaker 1: across the Grand Canyon back, you know, fifty someone miles. 171 00:11:34,480 --> 00:11:37,040 Speaker 1: But I didn't care about the numbers. You go, that's 172 00:11:37,080 --> 00:11:41,120 Speaker 1: crazy that yes, and no, I knew I could do it. 173 00:11:41,280 --> 00:11:44,800 Speaker 1: Most of you could do it. You know, that's not 174 00:11:44,880 --> 00:11:50,360 Speaker 1: even yes, you could. It's a matter of fueling and 175 00:11:50,400 --> 00:11:53,960 Speaker 1: again training. I didn't really train hard for that because 176 00:11:54,000 --> 00:11:55,560 Speaker 1: I didn't want to get hurt and I was going 177 00:11:55,679 --> 00:12:00,480 Speaker 1: on years of base training. But you let those members go, 178 00:12:05,200 --> 00:12:07,240 Speaker 1: and you're aware of the cost benefit if you are 179 00:12:07,320 --> 00:12:12,040 Speaker 1: pushing it and doing things like powerlifting. But I don't care. 180 00:12:12,080 --> 00:12:14,240 Speaker 1: And when someone says, you know, how many push ups 181 00:12:14,280 --> 00:12:16,520 Speaker 1: can you do? My line usually is one more than 182 00:12:16,559 --> 00:12:20,800 Speaker 1: you used that on TV once anchor said how many 183 00:12:20,800 --> 00:12:23,000 Speaker 1: push ups can you do? I said, just one more 184 00:12:23,000 --> 00:12:27,880 Speaker 1: than you? You go first? Um, so instead yes, how frequently? 185 00:12:28,679 --> 00:12:32,040 Speaker 1: And secondly, how many different types of exercise? That's where 186 00:12:32,080 --> 00:12:38,200 Speaker 1: I take the most pride that I'm doing multiple sessions 187 00:12:38,280 --> 00:12:41,720 Speaker 1: generally throughout the day. I'll talk about that shortly, and 188 00:12:41,760 --> 00:12:44,439 Speaker 1: that there's variation. How many times am I going to 189 00:12:44,480 --> 00:12:49,240 Speaker 1: bring up variation all the time? And it goes to 190 00:12:49,320 --> 00:12:52,200 Speaker 1: the five components of fitness. As we get older, we 191 00:12:52,280 --> 00:12:59,960 Speaker 1: need to focus on those more stretching, cardio strength, flexibil 192 00:13:00,120 --> 00:13:04,320 Speaker 1: the with that stretching and body composition. Okay, so that's 193 00:13:04,360 --> 00:13:06,240 Speaker 1: what I focus on. Don't care how far, how fast, 194 00:13:06,280 --> 00:13:10,280 Speaker 1: how much, how many, it's how frequently and how many 195 00:13:10,280 --> 00:13:15,120 Speaker 1: different types. Number two, I focus more on movement and 196 00:13:15,320 --> 00:13:22,599 Speaker 1: just play like recreation. Then exercise. I believe exercise is 197 00:13:22,640 --> 00:13:25,440 Speaker 1: a term will and has to change because it has 198 00:13:25,440 --> 00:13:30,840 Speaker 1: a negative connotation. Now, exercise generally speaking, has been going 199 00:13:30,880 --> 00:13:34,080 Speaker 1: to the gym, and then exercise. If you don't go 200 00:13:34,120 --> 00:13:36,600 Speaker 1: to the gym is going down into your home gym 201 00:13:36,600 --> 00:13:41,920 Speaker 1: and doing strength training. It's all good, but it matters 202 00:13:41,960 --> 00:13:43,760 Speaker 1: not if you go to the gym five days a 203 00:13:43,800 --> 00:13:48,240 Speaker 1: week for an hour each time, if you don't take 204 00:13:48,280 --> 00:13:50,800 Speaker 1: care of yourself once you leave, if you don't eat well, 205 00:13:50,840 --> 00:13:52,959 Speaker 1: if you don't sleep well, if you don't hydrate, if 206 00:13:52,960 --> 00:13:55,280 Speaker 1: you don't move, if you just sit all day long 207 00:13:55,520 --> 00:13:58,600 Speaker 1: if you have a high stress level. So I care 208 00:13:58,640 --> 00:14:03,280 Speaker 1: more about moving all day along and doing the little 209 00:14:03,320 --> 00:14:06,520 Speaker 1: things that aren't little. I'm standing as I do this, 210 00:14:06,559 --> 00:14:13,040 Speaker 1: show standing desks, as I talked about in so many podcasts, 211 00:14:13,040 --> 00:14:15,679 Speaker 1: the little things like I get dressed standing up, have 212 00:14:15,840 --> 00:14:19,040 Speaker 1: done it forever. I don't sit down. So that's working 213 00:14:19,040 --> 00:14:22,280 Speaker 1: balance into my day. So all throughout the day, I 214 00:14:22,360 --> 00:14:29,040 Speaker 1: am trying to move as much as possible and basically 215 00:14:30,240 --> 00:14:35,200 Speaker 1: strength train in a functional way, in a fun way, 216 00:14:35,440 --> 00:14:40,280 Speaker 1: in a non quote unquote exercise way. And then yes, 217 00:14:40,400 --> 00:14:42,880 Speaker 1: and this has been a challenge for me. More recreational 218 00:14:42,920 --> 00:14:48,680 Speaker 1: sports tennis pickle ball is coming up that just makes 219 00:14:48,720 --> 00:14:56,480 Speaker 1: me feel old, fun things that are again movement, not 220 00:14:56,640 --> 00:14:58,600 Speaker 1: just going to the gym and not just training for 221 00:14:58,640 --> 00:15:01,160 Speaker 1: an event, which was one thing I did and still do. 222 00:15:01,280 --> 00:15:05,680 Speaker 1: But the focus is off that it's fun, it's movement, 223 00:15:06,000 --> 00:15:11,440 Speaker 1: it's social oftentimes, and that is really important as we age. 224 00:15:11,480 --> 00:15:16,200 Speaker 1: By the way, all right, number three, and I've already 225 00:15:16,200 --> 00:15:18,320 Speaker 1: alluded to this, but I gotta bring it up again. 226 00:15:18,400 --> 00:15:25,760 Speaker 1: I have to have it its as it's separate point frequency. 227 00:15:27,120 --> 00:15:29,480 Speaker 1: So I talked about this in number one, where it 228 00:15:29,560 --> 00:15:33,120 Speaker 1: was much less about the numbers. But I have to 229 00:15:33,160 --> 00:15:36,120 Speaker 1: break that down even more so when we focus on frequency. 230 00:15:37,200 --> 00:15:40,840 Speaker 1: That means the micro workouts. Okay, the short workouts done 231 00:15:40,840 --> 00:15:43,400 Speaker 1: throughout the day. And yes, I think that is so 232 00:15:43,440 --> 00:15:46,640 Speaker 1: important that that was the title and is the title 233 00:15:46,680 --> 00:15:51,320 Speaker 1: of my most recent book, The Micro Workout Plan. And 234 00:15:51,360 --> 00:15:54,240 Speaker 1: that's not just to yes, tell you about a book 235 00:15:54,240 --> 00:15:56,160 Speaker 1: I wrote, but to tell you this is part of 236 00:15:56,240 --> 00:15:59,680 Speaker 1: my secret to success is that I've been doing five 237 00:15:59,720 --> 00:16:02,960 Speaker 1: minute core routines my entire life. I've been doing, you know, 238 00:16:03,000 --> 00:16:06,920 Speaker 1: a couple of minutes of pushups my entire life, in 239 00:16:06,920 --> 00:16:10,800 Speaker 1: addition to all the other stuff. But that's what has 240 00:16:10,880 --> 00:16:14,840 Speaker 1: kept me injury free, and that's what is so important 241 00:16:14,920 --> 00:16:21,080 Speaker 1: as we age, and that leads to more variation. So 242 00:16:21,120 --> 00:16:24,480 Speaker 1: in other words, when you are doing four five micro 243 00:16:24,560 --> 00:16:29,360 Speaker 1: workouts throughout the day, you're probably not gonna do the 244 00:16:29,400 --> 00:16:31,120 Speaker 1: same thing, nor should you. Right. In other words, I'm 245 00:16:31,120 --> 00:16:35,400 Speaker 1: not gonna do five core routines throughout the day, but 246 00:16:35,480 --> 00:16:39,160 Speaker 1: I'm gonna do five minutes of stretching, five minutes of core, 247 00:16:40,440 --> 00:16:45,520 Speaker 1: five minutes of some upper body and not continuous, not 248 00:16:45,560 --> 00:16:47,480 Speaker 1: necessarily continuous. You can if you want, if you have 249 00:16:47,560 --> 00:16:53,040 Speaker 1: the time. But that's why frequency, frequency, frequency is most important. 250 00:16:53,880 --> 00:16:55,560 Speaker 1: You know, if someone said, hey, how many times a 251 00:16:55,560 --> 00:16:58,280 Speaker 1: week did you, you know, work out this week? You go, 252 00:16:58,440 --> 00:17:03,400 Speaker 1: I did fifty, Right, that's more impressive when it's shorter, 253 00:17:03,520 --> 00:17:06,440 Speaker 1: done throughout the day then going to the gym five 254 00:17:06,520 --> 00:17:10,200 Speaker 1: days a week for an hour and truthfully, having spent 255 00:17:10,320 --> 00:17:13,520 Speaker 1: the vast majority of my life in a gym, working, owning, 256 00:17:15,560 --> 00:17:17,640 Speaker 1: even those people who go to the gym five days 257 00:17:17,680 --> 00:17:20,120 Speaker 1: a week for an hour, for that hour, especially now 258 00:17:20,160 --> 00:17:22,760 Speaker 1: thanks to cell phones, how much work is actually getting done. 259 00:17:25,160 --> 00:17:28,160 Speaker 1: So frequency, frequency, frequency, I'm going to hammer that home 260 00:17:29,560 --> 00:17:32,720 Speaker 1: because it ties into variation. It ties into the shorter 261 00:17:32,800 --> 00:17:36,159 Speaker 1: workouts done throughout the day, and it ties into doing 262 00:17:37,040 --> 00:17:39,679 Speaker 1: a little bit a lot rather than a lot a 263 00:17:39,720 --> 00:17:46,040 Speaker 1: little bit, and that variation is what leads to true 264 00:17:46,160 --> 00:17:52,639 Speaker 1: health and wellness. And just like frequency was part of 265 00:17:52,720 --> 00:17:57,639 Speaker 1: number one, so is number four. Shorter workouts. Have to 266 00:17:57,680 --> 00:18:03,200 Speaker 1: break this one down because it needs to be clarified 267 00:18:03,320 --> 00:18:06,320 Speaker 1: because it's that important. And it even goes to a 268 00:18:06,359 --> 00:18:09,320 Speaker 1: question I received from a listener the other day. She 269 00:18:09,400 --> 00:18:12,160 Speaker 1: said that she was training She's training four I believe 270 00:18:12,160 --> 00:18:14,320 Speaker 1: it was a marathon, and she said, do I have 271 00:18:14,440 --> 00:18:17,679 Speaker 1: to do an eight mile run as straight eight miles 272 00:18:17,800 --> 00:18:20,520 Speaker 1: or can I break it up? And my response was, 273 00:18:22,280 --> 00:18:23,960 Speaker 1: you want to do both, So some days you want 274 00:18:24,000 --> 00:18:26,280 Speaker 1: to run eight and some days, yes, you can and 275 00:18:26,320 --> 00:18:30,520 Speaker 1: should break it up. Yesterday I ran three miles in 276 00:18:30,560 --> 00:18:32,800 Speaker 1: the morning with my dad who is in his seventies, 277 00:18:33,240 --> 00:18:35,960 Speaker 1: and I ran four miles in the evening and that 278 00:18:36,040 --> 00:18:38,960 Speaker 1: worked great for me, and my dad felt bad. I 279 00:18:38,960 --> 00:18:41,080 Speaker 1: don't know if bad's the right word, but he said, 280 00:18:41,119 --> 00:18:42,639 Speaker 1: you know, I'm going to run three miles. You can 281 00:18:42,640 --> 00:18:45,399 Speaker 1: continue to run after I said, this is great, and 282 00:18:45,520 --> 00:18:51,399 Speaker 1: he's running a decent pace. And this allowed me to 283 00:18:51,560 --> 00:18:54,560 Speaker 1: change my pace, in other words, to have a really 284 00:18:55,320 --> 00:18:58,040 Speaker 1: low aerobic workout, which are important. I've talked about that. 285 00:18:59,320 --> 00:19:02,120 Speaker 1: And then in the evening I went out and did 286 00:19:02,600 --> 00:19:08,440 Speaker 1: for more but you know, slightly faster. But the shorter workouts. 287 00:19:10,440 --> 00:19:15,119 Speaker 1: You know, I've said the term justin only have to 288 00:19:15,200 --> 00:19:18,320 Speaker 1: go away when it comes to exercise. Part of my 289 00:19:18,400 --> 00:19:24,320 Speaker 1: goal for the next fifty years. I can't say I 290 00:19:24,440 --> 00:19:27,960 Speaker 1: only did twenty minutes or I just walked a mile. 291 00:19:30,119 --> 00:19:35,639 Speaker 1: Those are the people who are the healthiest, not the 292 00:19:35,680 --> 00:19:40,879 Speaker 1: bodybuilder at the gym twice a day for two hours. 293 00:19:41,720 --> 00:19:44,880 Speaker 1: And I have the utmost respect for bodybuilders. I did 294 00:19:44,880 --> 00:19:47,119 Speaker 1: it myself for a short amount of time. The dedication 295 00:19:47,200 --> 00:19:53,080 Speaker 1: the diet unparalleled. We're talking about health and wellness and longevity, 296 00:19:55,920 --> 00:20:00,199 Speaker 1: and I'm going to stick to the science, so you know, 297 00:20:00,840 --> 00:20:09,840 Speaker 1: talk about fitness, health and wellness. It's about aggregating movement 298 00:20:10,000 --> 00:20:16,960 Speaker 1: throughout the day. So yes, one big difference I am 299 00:20:17,000 --> 00:20:19,400 Speaker 1: doing now with the shorter workouts. And this has been 300 00:20:19,400 --> 00:20:23,320 Speaker 1: difficult for me mentally as well because when I was 301 00:20:23,440 --> 00:20:28,159 Speaker 1: doing you know, iron Man's much, you know, several a 302 00:20:28,240 --> 00:20:30,320 Speaker 1: year and ultra marathons, and I was younger. Is doing 303 00:20:30,560 --> 00:20:36,680 Speaker 1: a lot more with a lot higher uh, you know, goals, 304 00:20:37,560 --> 00:20:43,240 Speaker 1: loftier goals, time goals. Now I'm like, okay, thirty minute run, 305 00:20:45,800 --> 00:20:50,000 Speaker 1: thirty minute run with my dad. These are good things. 306 00:20:50,040 --> 00:20:52,720 Speaker 1: These are ways we need to modify. Now. That doesn't 307 00:20:52,720 --> 00:20:54,879 Speaker 1: mean I didn't just go out and run nine miles myself, 308 00:20:56,520 --> 00:20:59,760 Speaker 1: but I adhere to everything I talked about in the 309 00:20:59,760 --> 00:21:05,320 Speaker 1: first point. I didn't care how fast. I actually didn't 310 00:21:05,400 --> 00:21:09,439 Speaker 1: care how far, and that will come up in a second. 311 00:21:10,800 --> 00:21:16,080 Speaker 1: I just went and I just enjoyed it. And here's 312 00:21:16,160 --> 00:21:18,600 Speaker 1: one of the most important things I would argue about 313 00:21:18,600 --> 00:21:22,040 Speaker 1: this show goes to that enjoyment. I enjoyed the fact 314 00:21:22,040 --> 00:21:24,560 Speaker 1: that it was healthy enough to go out and run 315 00:21:25,320 --> 00:21:29,679 Speaker 1: for as long as I wanted to. And that's what 316 00:21:29,720 --> 00:21:31,000 Speaker 1: it comes down to. And I know many of you 317 00:21:31,040 --> 00:21:32,880 Speaker 1: can't do that, and I want you to be able 318 00:21:32,920 --> 00:21:34,600 Speaker 1: to do that if you want to, and I'm telling 319 00:21:34,640 --> 00:21:37,040 Speaker 1: you right now you can, and I don't care if 320 00:21:37,080 --> 00:21:40,919 Speaker 1: you're fifty sixty with issues. That's what I spent the 321 00:21:40,960 --> 00:21:43,320 Speaker 1: better part of my younger years doing is helping people 322 00:21:45,200 --> 00:21:46,919 Speaker 1: who were like me when I was a kid with 323 00:21:46,960 --> 00:21:49,199 Speaker 1: shin splints, couldn't run at all because I did too 324 00:21:49,320 --> 00:21:52,000 Speaker 1: much too soon, thanks to coaches and you know, sitting 325 00:21:52,040 --> 00:21:54,160 Speaker 1: around all summer and then going to hell week in football, 326 00:21:54,480 --> 00:21:58,840 Speaker 1: football soccer, sitting on the bench in excruciating pain for years. 327 00:21:59,359 --> 00:22:01,760 Speaker 1: So to think inc that, you know, years later I 328 00:22:01,800 --> 00:22:05,160 Speaker 1: can do what I do now, it's incredible and it's 329 00:22:05,160 --> 00:22:09,200 Speaker 1: a lesson. And no, you're not different. In other words, 330 00:22:09,720 --> 00:22:18,199 Speaker 1: you can have the same results, all right. Number five 331 00:22:18,800 --> 00:22:22,080 Speaker 1: really important And this, uh, this is what I was 332 00:22:22,080 --> 00:22:24,040 Speaker 1: thinking about during that run when I was coming up 333 00:22:25,119 --> 00:22:28,680 Speaker 1: with this concept. You need, we need to pay attention 334 00:22:28,720 --> 00:22:32,439 Speaker 1: to the little things, because there are no little things 335 00:22:33,080 --> 00:22:36,960 Speaker 1: after age fifty? What do I mean by that? Everything 336 00:22:37,680 --> 00:22:39,639 Speaker 1: we are told to do that I tell you to 337 00:22:39,720 --> 00:22:42,560 Speaker 1: do when you're twenty, you can get away without doing it. 338 00:22:43,200 --> 00:22:45,840 Speaker 1: When you're fifty and you want to exercise and you 339 00:22:45,880 --> 00:22:47,560 Speaker 1: want to recover, and you want to be able to 340 00:22:47,600 --> 00:22:49,840 Speaker 1: get up the next morning and not feel like you 341 00:22:49,880 --> 00:22:53,120 Speaker 1: got hit by a truck or get hurt the extreme, 342 00:22:53,480 --> 00:22:56,240 Speaker 1: you gotta do the little things. What are those? Hydration? 343 00:22:57,920 --> 00:22:59,560 Speaker 1: I used to be able to go out for hours 344 00:22:59,720 --> 00:23:07,639 Speaker 1: without any food, fuel or water. Stupid. Uh. Yes, we 345 00:23:07,680 --> 00:23:11,080 Speaker 1: could talk about the training effect, you know, for people 346 00:23:11,160 --> 00:23:14,480 Speaker 1: learning to adapt and and go on less fuel. That's 347 00:23:14,480 --> 00:23:17,520 Speaker 1: not what I'm talking about here, though. That nine mile 348 00:23:17,640 --> 00:23:21,120 Speaker 1: run I did in the seventy degree heat as well, 349 00:23:21,280 --> 00:23:24,000 Speaker 1: same nine miles I had my race best on that 350 00:23:24,119 --> 00:23:28,800 Speaker 1: I bought for the Grand Canyon Run head water, and 351 00:23:28,840 --> 00:23:32,879 Speaker 1: I drank it every mile and I could have not 352 00:23:33,400 --> 00:23:36,240 Speaker 1: and probably not felt horrible after. But I want to 353 00:23:36,280 --> 00:23:38,240 Speaker 1: be able to get up the next day and feel good. 354 00:23:38,800 --> 00:23:43,320 Speaker 1: So hydration, and that goes for water, that goes for electrolytes. 355 00:23:44,600 --> 00:23:47,520 Speaker 1: If you're a sweater, if you are exercising nine miles 356 00:23:47,560 --> 00:23:51,960 Speaker 1: longer workouts, losing electrolytes. You gotta take in your sports 357 00:23:52,040 --> 00:23:57,080 Speaker 1: drink post workout refueling. Food becomes that much more important 358 00:23:57,280 --> 00:24:00,680 Speaker 1: if you want to continue to do and feel good 359 00:24:01,000 --> 00:24:03,720 Speaker 1: do your workouts and your activities of daily living and 360 00:24:03,760 --> 00:24:10,240 Speaker 1: your recreational sports. Fueling becomes that much more important. Sleep. Yeah, 361 00:24:10,280 --> 00:24:13,560 Speaker 1: when you're twenty, you can go for two days no sleep. 362 00:24:13,600 --> 00:24:19,480 Speaker 1: You're fine. Stretching, don't have to do a lot, don't 363 00:24:19,480 --> 00:24:21,359 Speaker 1: do a lot of any of this, but you need 364 00:24:21,400 --> 00:24:23,760 Speaker 1: to do a little of all of it. The excessive 365 00:24:23,760 --> 00:24:28,720 Speaker 1: moderation I talked about is exactly this excessive moderation. You know. 366 00:24:28,800 --> 00:24:32,960 Speaker 1: One of my you know, incredible success stories as a 367 00:24:33,000 --> 00:24:34,720 Speaker 1: coach was a guy who came to me, had never 368 00:24:34,720 --> 00:24:37,480 Speaker 1: done a triathlon before, but he was single still as 369 00:24:37,520 --> 00:24:42,520 Speaker 1: I believe, uh, he wasn't young, and he became an 370 00:24:42,560 --> 00:24:46,560 Speaker 1: iron man, you know, Hawaii iron Man qualifier, one of 371 00:24:46,560 --> 00:24:48,320 Speaker 1: the best in the in the country, if not the 372 00:24:48,320 --> 00:24:52,439 Speaker 1: world at his aged and one of the main reasons 373 00:24:52,480 --> 00:24:56,359 Speaker 1: and by the way, not incredibly genetically gifted tested it. 374 00:24:57,160 --> 00:24:59,920 Speaker 1: He did all the little things, all the little things 375 00:25:00,440 --> 00:25:06,480 Speaker 1: all the time, you know, I know I talk about 376 00:25:06,520 --> 00:25:10,159 Speaker 1: that the excessive moderation frequently. But that's because when you 377 00:25:10,200 --> 00:25:13,760 Speaker 1: do the little things frequently, really good things happen. And 378 00:25:13,800 --> 00:25:16,399 Speaker 1: if you don't do the little things frequently after age fifty, 379 00:25:18,160 --> 00:25:21,480 Speaker 1: good things don't happen, and bad things generally will happen. 380 00:25:22,600 --> 00:25:27,280 Speaker 1: So all of those things that you think aren't that important, dehydration, 381 00:25:27,359 --> 00:25:32,280 Speaker 1: being dehydrated, less sleep, too much alcohol. I still have 382 00:25:32,440 --> 00:25:37,560 Speaker 1: my wine, just less of it, just less of it. 383 00:25:38,680 --> 00:25:42,080 Speaker 1: All right, let's take one more quick break. What are 384 00:25:42,080 --> 00:25:44,720 Speaker 1: we on here? And we come back. We've got uh 385 00:25:44,760 --> 00:25:49,400 Speaker 1: four more, four more adaptations I have made to my 386 00:25:50,119 --> 00:25:55,480 Speaker 1: exercise routine after age fifty. And I'm telling you, from 387 00:25:55,560 --> 00:25:58,000 Speaker 1: those of you who are listening, who have been exercising 388 00:25:58,000 --> 00:26:00,840 Speaker 1: your entire life, maybe aren't getting the results you want 389 00:26:00,920 --> 00:26:03,679 Speaker 1: right now, I gotta listen to this. And and for 390 00:26:03,720 --> 00:26:05,840 Speaker 1: many of you it's it's shifting that mindset. I get it. 391 00:26:07,240 --> 00:26:08,760 Speaker 1: Many of you are going, I can't run for just 392 00:26:09,800 --> 00:26:12,200 Speaker 1: thirty minutes. Take that word just out. And for those 393 00:26:12,240 --> 00:26:13,760 Speaker 1: of you who are listening and saying, well, I haven't 394 00:26:13,760 --> 00:26:17,000 Speaker 1: done much at all, but I want to now, then 395 00:26:17,040 --> 00:26:20,920 Speaker 1: you have to apply these things too. And I promise 396 00:26:21,000 --> 00:26:26,680 Speaker 1: you if you do, when you do really good things happen. 397 00:26:26,800 --> 00:26:40,000 Speaker 1: Final break, we'll be right back all right. Talking about 398 00:26:40,760 --> 00:26:45,080 Speaker 1: nine ways my workouts have changed since turning fifty two, 399 00:26:47,680 --> 00:26:51,520 Speaker 1: we got four more, and this one might sound somewhat contradictory. 400 00:26:52,080 --> 00:26:55,000 Speaker 1: Gotta be less structured. So what do we talk about? 401 00:26:55,040 --> 00:26:56,720 Speaker 1: What do I talk about? What have I talked about 402 00:26:56,760 --> 00:26:58,000 Speaker 1: for years? That you have to have a plan. You 403 00:26:58,000 --> 00:27:01,000 Speaker 1: gotta follow a plan. He needs, you know, short term goals, 404 00:27:01,080 --> 00:27:04,639 Speaker 1: long term goals all important, but especially for those of 405 00:27:04,680 --> 00:27:06,960 Speaker 1: you who like me, have done this for a while, 406 00:27:08,400 --> 00:27:11,240 Speaker 1: the opposite is true. And see this. See the theme 407 00:27:11,240 --> 00:27:14,200 Speaker 1: that's kind of coming out here is that for those 408 00:27:14,240 --> 00:27:17,199 Speaker 1: of us, for those of you who have done you know, 409 00:27:17,400 --> 00:27:20,080 Speaker 1: a fair amount of exercising over the years, we need 410 00:27:20,119 --> 00:27:29,800 Speaker 1: to change shorter workouts, less structured, less structured. And so 411 00:27:29,840 --> 00:27:31,960 Speaker 1: back to my nine mile run, I went out to 412 00:27:32,040 --> 00:27:35,679 Speaker 1: go six miles, which is pretty you know, that's on 413 00:27:35,720 --> 00:27:38,000 Speaker 1: the longer side for me today unless I'm doing something 414 00:27:38,040 --> 00:27:41,919 Speaker 1: training for something, and I'm getting ahead of myself a 415 00:27:41,920 --> 00:27:45,679 Speaker 1: little bit. But well, I'll get ahead of myself. I'll 416 00:27:45,720 --> 00:27:48,320 Speaker 1: throw it out there. I gotta listen to your body. Okay, 417 00:27:48,440 --> 00:27:51,919 Speaker 1: sounds contradictory. So the less structure. I'm gonna leave it 418 00:27:51,920 --> 00:27:54,679 Speaker 1: there because it's one of my final points. But it's 419 00:27:54,720 --> 00:28:00,480 Speaker 1: all connected. That's why, and that's why when you read 420 00:28:00,560 --> 00:28:04,000 Speaker 1: all of these articles that just pull one part out 421 00:28:04,040 --> 00:28:09,520 Speaker 1: of a study or a concept, it's all connected. It's 422 00:28:09,520 --> 00:28:12,520 Speaker 1: all connected. And that's why when I'm writing my show notes, 423 00:28:12,560 --> 00:28:16,960 Speaker 1: I often, you know, have an issue because everything is connected, 424 00:28:17,000 --> 00:28:18,880 Speaker 1: so I have to figure out what, what goes where, 425 00:28:18,880 --> 00:28:21,960 Speaker 1: And as you saw, you know, my first point was 426 00:28:22,000 --> 00:28:26,560 Speaker 1: pulled out into two more because of those connections that 427 00:28:26,600 --> 00:28:29,440 Speaker 1: people who haven't done it don't understand it, and people 428 00:28:29,440 --> 00:28:31,199 Speaker 1: who just sit in the Ivory tower and study it 429 00:28:31,240 --> 00:28:38,920 Speaker 1: don't understand it. It's a snowball effect. It's systems theory. 430 00:28:40,000 --> 00:28:44,960 Speaker 1: It's not linear, okay, so less structured, especially for those 431 00:28:44,960 --> 00:28:47,200 Speaker 1: of you who have been structured for so long, and 432 00:28:47,240 --> 00:28:49,680 Speaker 1: for those of you who you know, especially you know 433 00:28:49,720 --> 00:28:53,960 Speaker 1: the type as especially those in business. I used to 434 00:28:54,000 --> 00:29:01,520 Speaker 1: train CEO, celebrities, politicians. Doing more in exercise after age 435 00:29:01,520 --> 00:29:08,520 Speaker 1: fifty leads to diminished results, decreased results. More is not better. 436 00:29:10,440 --> 00:29:12,800 Speaker 1: More is not better. So when it comes to structure, 437 00:29:13,400 --> 00:29:17,360 Speaker 1: the structure is the frequency, as I talked about, and 438 00:29:17,360 --> 00:29:22,400 Speaker 1: the structure is being unstructured. So you may say I'm 439 00:29:22,440 --> 00:29:25,600 Speaker 1: gonna go out for a run tomorrow. I'm gonna go 440 00:29:25,600 --> 00:29:30,000 Speaker 1: to you know, let's say run, and then mentally maybe 441 00:29:30,000 --> 00:29:32,080 Speaker 1: you say you wake up, you go, I don't really 442 00:29:32,080 --> 00:29:37,480 Speaker 1: feel like that. Still do something, but you have flexibility. 443 00:29:37,640 --> 00:29:42,479 Speaker 1: It's about doing something, not just sticking to a rigid 444 00:29:42,560 --> 00:29:47,160 Speaker 1: plan that when you're sore and maybe you should switch 445 00:29:47,200 --> 00:29:50,520 Speaker 1: it up and maybe go for a swim or do yoga, 446 00:29:50,920 --> 00:29:52,840 Speaker 1: but you go, no, no, no, my plan said, I 447 00:29:52,880 --> 00:29:56,640 Speaker 1: wrote it out. And even if you're training for something 448 00:29:58,280 --> 00:30:01,920 Speaker 1: maybe a half marathon something like that, an event, who 449 00:30:01,960 --> 00:30:08,000 Speaker 1: knows you need the flexibility and take pride when you 450 00:30:08,080 --> 00:30:11,360 Speaker 1: make that switch. You go, you know, I was gonna 451 00:30:11,360 --> 00:30:15,920 Speaker 1: do workout a that was pretty intense, maybe a you know, 452 00:30:15,960 --> 00:30:21,400 Speaker 1: indoor bike, hard bike workout, and you got but I 453 00:30:21,440 --> 00:30:24,560 Speaker 1: felt I needed something different, and you did a swim 454 00:30:24,640 --> 00:30:28,720 Speaker 1: or yoga or something like that. So less structured, and 455 00:30:28,760 --> 00:30:32,040 Speaker 1: that goes for different routes to different routes. If you're 456 00:30:32,080 --> 00:30:35,920 Speaker 1: a biker a walker, I keep saying running just input 457 00:30:36,600 --> 00:30:40,400 Speaker 1: walking for for most of it got to be less structured. 458 00:30:40,440 --> 00:30:42,480 Speaker 1: If you have that same four mile walk that you've 459 00:30:42,520 --> 00:30:45,960 Speaker 1: done for years and you're suddenly not into it anymore. 460 00:30:46,960 --> 00:30:50,920 Speaker 1: Be less structured. Just go out. As I said in 461 00:30:51,040 --> 00:30:54,880 Speaker 1: number one, just go out the door. Don't care how 462 00:30:54,920 --> 00:30:57,400 Speaker 1: long you go, how far you go, what route you go, 463 00:30:57,920 --> 00:31:02,960 Speaker 1: just go, just go. Can't be rigid, have to be flexible. 464 00:31:03,360 --> 00:31:06,760 Speaker 1: All right, We got that one. Number seven and I've 465 00:31:06,800 --> 00:31:12,080 Speaker 1: talked about this. It is so important. My strength workouts 466 00:31:12,120 --> 00:31:17,479 Speaker 1: they're primarily prehab. They are to keep me from getting injured. 467 00:31:17,480 --> 00:31:20,840 Speaker 1: They are two bulletproof my body. At fifty two, the 468 00:31:20,880 --> 00:31:26,520 Speaker 1: bicep curls are almost gone. The chest workouts, I'm down 469 00:31:26,600 --> 00:31:30,640 Speaker 1: twenty pounds one. You know, one reason out of several 470 00:31:31,480 --> 00:31:33,920 Speaker 1: is that the push ups that I've done for so long, 471 00:31:34,000 --> 00:31:38,239 Speaker 1: I needed to lose muscle I was carrying around. You know, 472 00:31:38,400 --> 00:31:41,440 Speaker 1: I'm on the shorter side. By the way. That's disturbing. 473 00:31:41,440 --> 00:31:46,000 Speaker 1: I see Google searches. Now there's Tom Holland the actor, uh, 474 00:31:46,040 --> 00:31:49,080 Speaker 1: and then there's me. But you can see what people 475 00:31:49,120 --> 00:31:52,760 Speaker 1: are looking for, and height always comes up, uh, you know, 476 00:31:52,840 --> 00:31:56,080 Speaker 1: and it'll say Tom Holland both flex height usually, So 477 00:31:56,160 --> 00:31:58,520 Speaker 1: I know that I'm on the shorter side. Leave it 478 00:31:58,520 --> 00:32:01,920 Speaker 1: at that. So my point is my strength workouts are 479 00:32:01,960 --> 00:32:07,520 Speaker 1: now I'm letting the vanity go, but you still will 480 00:32:07,560 --> 00:32:10,760 Speaker 1: look better regardless of what that focus is. You don't 481 00:32:10,800 --> 00:32:13,920 Speaker 1: have to focus on it. And so my strength works 482 00:32:14,000 --> 00:32:17,240 Speaker 1: are to keep my shoulders healthy, to keep my core strong, 483 00:32:17,320 --> 00:32:21,840 Speaker 1: my lower back healthy, to keep my knees healthy, okay, 484 00:32:21,920 --> 00:32:25,040 Speaker 1: and I take pride in that. So if you pushed 485 00:32:25,040 --> 00:32:31,760 Speaker 1: me to do a percentage prehab, you know, relatively boring, 486 00:32:34,400 --> 00:32:36,600 Speaker 1: but you know most of the exercises are boring for 487 00:32:36,680 --> 00:32:41,240 Speaker 1: most people. But I get such such satisfaction because I 488 00:32:41,280 --> 00:32:44,760 Speaker 1: know how good it is for me, and because I 489 00:32:44,800 --> 00:32:50,280 Speaker 1: know most people, you know, they struggled to do these exercises. 490 00:32:50,640 --> 00:32:52,600 Speaker 1: And I have always done the opposite of what most 491 00:32:52,600 --> 00:32:55,840 Speaker 1: people have done. If you want different results from those 492 00:32:55,840 --> 00:32:59,840 Speaker 1: around you, do something different. And so when people were 493 00:32:59,840 --> 00:33:02,520 Speaker 1: going too hard my competition, when they were you know, 494 00:33:02,920 --> 00:33:06,600 Speaker 1: ego was involved, and you know, thinking more is better 495 00:33:06,880 --> 00:33:09,920 Speaker 1: and harder all the time is good, and I knew 496 00:33:09,920 --> 00:33:12,320 Speaker 1: that that wasn't the case. And I'm sitting there, you know, 497 00:33:13,440 --> 00:33:17,360 Speaker 1: with much less weight or no weight, doing basic exercises. 498 00:33:17,600 --> 00:33:23,040 Speaker 1: That's what work for me, and it's why at fifty two, 499 00:33:24,320 --> 00:33:26,440 Speaker 1: I can continue to do what I'm doing. So strength 500 00:33:26,440 --> 00:33:33,080 Speaker 1: workouts primarily prehab. I'm doing them now so I don't 501 00:33:33,120 --> 00:33:36,720 Speaker 1: have to do them in rehab later, and you should too. 502 00:33:37,640 --> 00:33:41,400 Speaker 1: And the great final point with that is you do 503 00:33:42,160 --> 00:33:43,880 Speaker 1: all that at home. If you want, you can go 504 00:33:43,920 --> 00:33:46,240 Speaker 1: to the gym. Sometimes I go to the gym when 505 00:33:46,400 --> 00:33:49,480 Speaker 1: I've said my kids are playing sports there, because then 506 00:33:49,520 --> 00:33:53,680 Speaker 1: I instead of sitting around watching I'm gonna maximize my 507 00:33:53,760 --> 00:33:57,719 Speaker 1: TEMP and do that prehab workout. But you don't have 508 00:33:57,800 --> 00:34:00,360 Speaker 1: to go to the gym, and you don't need much 509 00:34:00,400 --> 00:34:03,000 Speaker 1: equipment at all to do that as well. All right, 510 00:34:03,120 --> 00:34:05,480 Speaker 1: two more I have alluded to this one because yes, 511 00:34:05,520 --> 00:34:10,360 Speaker 1: it's all connected. My primary goal for these exercises is 512 00:34:10,400 --> 00:34:15,959 Speaker 1: to feel good in the short term. And that run 513 00:34:16,360 --> 00:34:18,560 Speaker 1: that I came up with this, you know, I said, 514 00:34:18,600 --> 00:34:20,280 Speaker 1: this is going to be the topic of the next show. 515 00:34:20,560 --> 00:34:23,160 Speaker 1: One of the reasons is had a crazy altercation with 516 00:34:23,200 --> 00:34:25,719 Speaker 1: someone you know, sitting in the parking lot waiting to 517 00:34:25,719 --> 00:34:29,000 Speaker 1: pick up one of my kids at school, and suffice 518 00:34:29,040 --> 00:34:32,640 Speaker 1: it to say, so, you know, an interaction that shouldn't 519 00:34:32,640 --> 00:34:36,320 Speaker 1: have happened, and I needed to plow off some steam. 520 00:34:38,400 --> 00:34:40,279 Speaker 1: Someone input it themselves where they shouldn't. You know, I 521 00:34:40,320 --> 00:34:43,680 Speaker 1: don't need to get specific, But what I've warned over 522 00:34:43,719 --> 00:34:46,799 Speaker 1: the years is exercise just to get you know, get 523 00:34:46,880 --> 00:34:51,760 Speaker 1: rid of that negative feeling that this person had created. 524 00:34:52,840 --> 00:34:56,040 Speaker 1: And so in the moment, I felt better when that 525 00:34:56,120 --> 00:35:01,640 Speaker 1: run was over, the interaction was over gone, and so 526 00:35:01,760 --> 00:35:06,840 Speaker 1: mentally for my sanity and physically in the longer term, 527 00:35:06,880 --> 00:35:11,920 Speaker 1: to be injury free, that's the primary goal. And then 528 00:35:12,600 --> 00:35:15,919 Speaker 1: second goal would be to live longer, but that's often 529 00:35:15,960 --> 00:35:19,799 Speaker 1: the future, but it's always still a goal. But this 530 00:35:19,880 --> 00:35:24,120 Speaker 1: is why I talk about weight loss. It will always 531 00:35:24,160 --> 00:35:27,080 Speaker 1: be part of exercise. What you're gonna learn if you 532 00:35:27,120 --> 00:35:31,640 Speaker 1: listen to my show, how it truly plays in. But 533 00:35:31,680 --> 00:35:38,080 Speaker 1: when you exercise to feel good, because that happens right away, instantaneous, 534 00:35:39,880 --> 00:35:43,600 Speaker 1: you still get the other effects. But that's my primary 535 00:35:43,600 --> 00:35:51,680 Speaker 1: goal at fifty two, crazy person, try to make me crazy, 536 00:35:51,800 --> 00:35:54,480 Speaker 1: and it's not gonna happen. As I've said, I lived 537 00:35:54,520 --> 00:35:56,160 Speaker 1: my life as if I'm wearing a heart rate monitor 538 00:35:56,200 --> 00:35:58,319 Speaker 1: twenty four hours a day and you're not getting my 539 00:35:58,400 --> 00:36:01,719 Speaker 1: heart rate up. But then I'm gonna go for a 540 00:36:01,800 --> 00:36:07,080 Speaker 1: run and you know, get rid of that stress that 541 00:36:07,160 --> 00:36:10,240 Speaker 1: you tried to cause. But I know that is somewhat 542 00:36:10,320 --> 00:36:13,560 Speaker 1: under the surface, as well, it's there, so feel good 543 00:36:13,680 --> 00:36:16,240 Speaker 1: right away. And let me just throw this in real quickly. 544 00:36:16,520 --> 00:36:20,360 Speaker 1: I did the show on the Craziness if you remember 545 00:36:20,440 --> 00:36:24,239 Speaker 1: about the peloton bike and how dare this husband by 546 00:36:24,239 --> 00:36:28,520 Speaker 1: this for his wife because she's already in shape? And 547 00:36:28,560 --> 00:36:31,560 Speaker 1: I said, how nuts that was? And I get it, 548 00:36:32,160 --> 00:36:37,120 Speaker 1: but that is a glaring example of how screwed up 549 00:36:39,719 --> 00:36:43,359 Speaker 1: people are with their approach to fitness and exercise. It's 550 00:36:43,440 --> 00:36:49,319 Speaker 1: not just about weight loss. It's about stress reduction and 551 00:36:49,360 --> 00:36:53,000 Speaker 1: what happens on the inside. It's not like when you 552 00:36:53,080 --> 00:36:56,200 Speaker 1: hit your goal weight, you go, oh, I'm done. I'm 553 00:36:56,200 --> 00:36:59,359 Speaker 1: not gonna exercise anymore. Great joke by Jim gaff Agan. 554 00:36:59,400 --> 00:37:01,120 Speaker 1: He goes to the many sees people who are in shape, 555 00:37:01,120 --> 00:37:02,840 Speaker 1: but he goes, what are you doing? Go home, you're finished. 556 00:37:04,080 --> 00:37:09,839 Speaker 1: It's funny, that's also a little sad, and there are 557 00:37:09,880 --> 00:37:17,000 Speaker 1: many skinny men and women who are not healthy. So 558 00:37:17,200 --> 00:37:19,879 Speaker 1: primary goal at fifty two with exercise, it feel good 559 00:37:19,920 --> 00:37:24,680 Speaker 1: right then, and to be injury free for you know, 560 00:37:25,560 --> 00:37:28,399 Speaker 1: days to come, and to be living longer. And then 561 00:37:28,400 --> 00:37:33,080 Speaker 1: the vanity side all right, number nine, And this is 562 00:37:33,120 --> 00:37:35,319 Speaker 1: the line I came up with this. I said, this 563 00:37:35,400 --> 00:37:39,640 Speaker 1: is the show. You gotta listen to your body, because 564 00:37:39,680 --> 00:37:44,680 Speaker 1: after age fifty it has become much chattier. My body, 565 00:37:44,719 --> 00:37:49,600 Speaker 1: after age fifty it just talks and talks, not loudly, 566 00:37:50,440 --> 00:37:54,239 Speaker 1: but it's definitely talking to me. It's chatting away. And 567 00:37:54,280 --> 00:37:58,000 Speaker 1: so you've just got to listen to your body. And 568 00:37:58,160 --> 00:38:02,239 Speaker 1: listening to your body, of course, it means you rest sometimes, 569 00:38:03,880 --> 00:38:07,160 Speaker 1: but it also means that you mix it up, that 570 00:38:07,280 --> 00:38:13,400 Speaker 1: you do something different, that you aren't rigid bringing every 571 00:38:13,400 --> 00:38:16,640 Speaker 1: point I just brought up. That you do different things, 572 00:38:17,280 --> 00:38:19,960 Speaker 1: that you shorten a workout maybe if you have to, 573 00:38:20,600 --> 00:38:24,520 Speaker 1: or you do a different one. But I'm gonna leave 574 00:38:24,520 --> 00:38:29,520 Speaker 1: you with this final thought. It also means the exact 575 00:38:29,800 --> 00:38:33,920 Speaker 1: opposite you go. That makes no sense. I went out 576 00:38:33,960 --> 00:38:38,560 Speaker 1: for a six mile run. I felt really good, I 577 00:38:38,640 --> 00:38:43,920 Speaker 1: had the time, it was a beautiful day. I listened 578 00:38:43,960 --> 00:38:48,040 Speaker 1: to my body. My body was telling me you're good 579 00:38:49,040 --> 00:38:51,560 Speaker 1: and as crazy as it sounds, and I always look 580 00:38:51,560 --> 00:38:57,480 Speaker 1: at my watch and topic for another day. But endurance athletes, 581 00:38:57,520 --> 00:39:02,279 Speaker 1: I argue, you know, start feeling good longer and longer 582 00:39:02,320 --> 00:39:04,840 Speaker 1: into the workout. I used to be twenty minutes in 583 00:39:05,360 --> 00:39:09,640 Speaker 1: at about minute fifty five of my run. Wow, those 584 00:39:09,680 --> 00:39:13,239 Speaker 1: feel good chemicals kicked in. And you know that was 585 00:39:13,360 --> 00:39:16,360 Speaker 1: right around when the run that I had planned should 586 00:39:16,360 --> 00:39:20,879 Speaker 1: have ended, and I said, I got time and I'm 587 00:39:20,880 --> 00:39:22,640 Speaker 1: feeling good. So I listened to my body and I 588 00:39:22,680 --> 00:39:28,759 Speaker 1: did more. But I didn't go out saying I'm gonna 589 00:39:28,800 --> 00:39:32,919 Speaker 1: run nine. I went out first just to get out 590 00:39:34,120 --> 00:39:37,440 Speaker 1: and then said we'll probably run five or six, and 591 00:39:37,480 --> 00:39:43,480 Speaker 1: it was nine. And there are those days when it 592 00:39:43,520 --> 00:39:47,080 Speaker 1: will be less. But generally speaking, I don't go out 593 00:39:47,880 --> 00:39:51,720 Speaker 1: now and do less because I listened to my body before. 594 00:39:52,080 --> 00:39:53,600 Speaker 1: So in other words, if I'm going to do three 595 00:39:54,480 --> 00:39:56,960 Speaker 1: because I did, you know, a longer workout the day before, 596 00:39:58,160 --> 00:40:01,120 Speaker 1: then that's what it's going to be. But you can 597 00:40:01,160 --> 00:40:04,560 Speaker 1: listen to your body to do less, to mix it up, 598 00:40:05,280 --> 00:40:10,720 Speaker 1: and yes, to do longer. And this goes for any exercise. 599 00:40:10,760 --> 00:40:13,680 Speaker 1: By the way, I always throw running in, but walks, 600 00:40:13,680 --> 00:40:19,600 Speaker 1: bike rides, whatever you're doing growing so many different ways. Swims. 601 00:40:22,640 --> 00:40:24,600 Speaker 1: But as I started the show by saying, there's not 602 00:40:24,640 --> 00:40:28,799 Speaker 1: one exercise, there's not one form of exercise that you 603 00:40:28,840 --> 00:40:32,960 Speaker 1: can't do it eighty if you can do it. And 604 00:40:33,000 --> 00:40:34,920 Speaker 1: as I said, one of the reasons I can do 605 00:40:35,000 --> 00:40:39,759 Speaker 1: what I do is because it didn't beat myself up 606 00:40:39,840 --> 00:40:43,120 Speaker 1: ridiculously or hurt myself by doing things I shouldn't have 607 00:40:43,880 --> 00:40:48,600 Speaker 1: back in the day. And so be smart. If you're younger, 608 00:40:50,600 --> 00:40:56,480 Speaker 1: push yourself, but be smart. And I will never say 609 00:40:56,560 --> 00:40:58,799 Speaker 1: that there's something you can't do, because there's too many 610 00:40:58,800 --> 00:41:04,759 Speaker 1: people that will prove that to be wrong. I'm gonna 611 00:41:04,760 --> 00:41:08,120 Speaker 1: still be doing iron Man's for many years. I'm going 612 00:41:08,160 --> 00:41:10,600 Speaker 1: to still find things like running across the Grand Canyon 613 00:41:10,680 --> 00:41:13,120 Speaker 1: back to do, but I'm gonna let the numbers go. 614 00:41:13,640 --> 00:41:15,799 Speaker 1: I'm gonna be smart about it. I'm gonna listen to 615 00:41:15,880 --> 00:41:19,560 Speaker 1: my body. I'm gonna do strength workouts that are primarily prehab, 616 00:41:20,120 --> 00:41:22,360 Speaker 1: going to pay attention to the little things. I'm going 617 00:41:22,400 --> 00:41:25,880 Speaker 1: to do shorter workouts to get ready for those or 618 00:41:25,960 --> 00:41:27,719 Speaker 1: be able to do those things when I want to. 619 00:41:28,000 --> 00:41:30,520 Speaker 1: I'm going to focus on frequency. I'm gonna do more 620 00:41:30,600 --> 00:41:35,160 Speaker 1: movement and play. I'm gonna care much less about the numbers. 621 00:41:38,480 --> 00:41:43,480 Speaker 1: Thank you so much for listening. I am Tom Holland. 622 00:41:43,520 --> 00:41:46,000 Speaker 1: If you want to reach out, I love to hear 623 00:41:46,040 --> 00:41:49,480 Speaker 1: from you, comments, questions, Tom h Fit Instagram, Tom h 624 00:41:49,520 --> 00:41:52,560 Speaker 1: Fit Twitter as well. You go to Fitness Disruptive dot 625 00:41:52,560 --> 00:41:55,120 Speaker 1: Com email me through the site. I have a new 626 00:41:55,200 --> 00:41:57,919 Speaker 1: virtual gym up with lots of content and many many 627 00:41:58,000 --> 00:42:01,240 Speaker 1: years of videos and workouts and at sercises and articles 628 00:42:01,760 --> 00:42:03,920 Speaker 1: just went up and so much is going to be 629 00:42:04,000 --> 00:42:06,080 Speaker 1: added to that. There's going to be up for a 630 00:42:06,120 --> 00:42:09,760 Speaker 1: long times where I'm putting all my content decades. Tom 631 00:42:09,880 --> 00:42:14,799 Speaker 1: Holland Fitness dot Com and Micro Workout Plan is the 632 00:42:14,840 --> 00:42:19,319 Speaker 1: most recent book. Thank you for listening. I have the 633 00:42:19,400 --> 00:42:22,040 Speaker 1: greatest job in the world and I take it really, 634 00:42:22,400 --> 00:42:25,680 Speaker 1: really seriously. I want you to have the best information 635 00:42:25,840 --> 00:42:27,759 Speaker 1: so you can have the best life. I will use 636 00:42:27,800 --> 00:42:30,839 Speaker 1: myself as one example. I will use my clients and 637 00:42:31,040 --> 00:42:34,640 Speaker 1: years of training, thousands of people. We're gonna look at 638 00:42:34,640 --> 00:42:37,400 Speaker 1: the science and they're gonna figure out what works for you. 639 00:42:40,160 --> 00:42:42,680 Speaker 1: But you can have your best life because we control 640 00:42:42,920 --> 00:42:46,520 Speaker 1: three of the most important things. How much we move, 641 00:42:46,719 --> 00:42:49,399 Speaker 1: what we put into our mouths, and our attitudes, our 642 00:42:49,520 --> 00:42:54,320 Speaker 1: state of mind. And that is awesome. I am Tom Holland. 643 00:42:54,480 --> 00:43:01,640 Speaker 1: This is Fitness Disrupted, Believing Yourself. Fitness Disrupted is a 644 00:43:01,719 --> 00:43:05,080 Speaker 1: production of I Heart Radio. For more podcasts from my 645 00:43:05,200 --> 00:43:08,799 Speaker 1: Heart Radio, visit the I Heart Radio app, Apple Podcasts, 646 00:43:09,080 --> 00:43:11,240 Speaker 1: or wherever you listen to your favorite shows,