1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio 2 00:00:08,360 --> 00:00:12,560 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland, So how 3 00:00:12,600 --> 00:00:17,040 Speaker 1: can you measure the success of your program going forward? 4 00:00:17,880 --> 00:00:22,439 Speaker 1: After the scale stops moving? Do you stop exercising? And 5 00:00:22,480 --> 00:00:25,360 Speaker 1: I get it, you're frustrated. I get it, you've lost weight, 6 00:00:25,880 --> 00:00:28,960 Speaker 1: you're plateau ng or maybe even moving backwards a little bit. 7 00:00:29,280 --> 00:00:32,400 Speaker 1: But does that mean that your cardio vascular exercise, that 8 00:00:32,479 --> 00:00:36,320 Speaker 1: your strength training routine is worthless? Is not worthwhile? And 9 00:00:36,320 --> 00:00:40,760 Speaker 1: the answer is a resounding not even close. There is. 10 00:00:41,680 --> 00:00:44,080 Speaker 1: Weight loss is not to be all end all, and 11 00:00:44,120 --> 00:00:48,159 Speaker 1: I will qualify it one final time. Yes, it is 12 00:00:48,200 --> 00:00:52,320 Speaker 1: important to get to our healthy weight. Yes, carrying excess 13 00:00:52,360 --> 00:00:58,920 Speaker 1: weight comes with multiple health implications. But but that's okay 14 00:00:58,960 --> 00:01:01,760 Speaker 1: because the focus is not just on the weight loss. 15 00:01:02,040 --> 00:01:05,319 Speaker 1: The myriad benefits of exercise so far exceed just that 16 00:01:05,440 --> 00:01:07,679 Speaker 1: number on a scale. And that is one of the 17 00:01:07,760 --> 00:01:10,000 Speaker 1: major problems. I will say it over and over and 18 00:01:10,040 --> 00:01:12,639 Speaker 1: over again. Is one of the primary focuses of this show, 19 00:01:13,360 --> 00:01:15,520 Speaker 1: because the primary focus of so many people is just 20 00:01:15,680 --> 00:01:18,680 Speaker 1: weight loss, and they stop exercising and get down on 21 00:01:18,720 --> 00:01:21,840 Speaker 1: themselves and think they are not successful because that stupid 22 00:01:21,920 --> 00:01:24,640 Speaker 1: number on a scale doesn't move, And it's so much 23 00:01:24,680 --> 00:01:28,440 Speaker 1: more than that. It's mental, it's it's disease, all of 24 00:01:28,480 --> 00:01:31,560 Speaker 1: the things that I talk about on just about every show. 25 00:01:31,760 --> 00:01:33,920 Speaker 1: But today I want to keep it simple. I always 26 00:01:33,920 --> 00:01:36,320 Speaker 1: want to keep it simple, but today even more so. Okay, 27 00:01:36,959 --> 00:01:38,880 Speaker 1: I want you to have certain ways where you can 28 00:01:39,280 --> 00:01:42,399 Speaker 1: start to say, oh, I am being successful. Oh I 29 00:01:42,440 --> 00:01:44,759 Speaker 1: can measure it in a different way. I can see 30 00:01:44,800 --> 00:01:49,000 Speaker 1: results over time that doesn't involve my just stepping on 31 00:01:49,040 --> 00:01:51,800 Speaker 1: a scale, because it's it's so much more than that. 32 00:01:52,360 --> 00:01:54,840 Speaker 1: It's just so much more than that. So I'm gonna 33 00:01:54,840 --> 00:01:56,880 Speaker 1: start with one that I know you're gonna grow, and 34 00:01:56,920 --> 00:02:00,440 Speaker 1: many of you're gonna grow and go no way, but 35 00:02:01,000 --> 00:02:03,840 Speaker 1: hear me out, don't turn it off. Push ups. Okay, 36 00:02:03,840 --> 00:02:06,400 Speaker 1: push ups. I know so many people bad association, bad 37 00:02:06,480 --> 00:02:09,359 Speaker 1: jim teachers, bad coaches. You don't like the push up. 38 00:02:09,520 --> 00:02:11,400 Speaker 1: But this is the privacy of your own own home, 39 00:02:12,120 --> 00:02:15,920 Speaker 1: and this is functional strength and measurable strength. Okay. And 40 00:02:15,919 --> 00:02:19,840 Speaker 1: there's even studies. There's one study. Just reference it really quickly. 41 00:02:20,320 --> 00:02:25,320 Speaker 1: Two thousand, nineteen, Journal of American Medical Association. Association between 42 00:02:25,320 --> 00:02:29,040 Speaker 1: push up, exercise capacity and future cardio vascular events among 43 00:02:29,200 --> 00:02:32,000 Speaker 1: active adult men. And the real quick takeaway was people 44 00:02:32,000 --> 00:02:34,240 Speaker 1: who could do more pushups had to reduced risk of 45 00:02:34,280 --> 00:02:37,520 Speaker 1: cardio vascular events. Now, obviously the push up is not 46 00:02:37,880 --> 00:02:40,240 Speaker 1: this be all and all heart protective thing. It's it's 47 00:02:40,240 --> 00:02:44,720 Speaker 1: a multi factoral thing, but an interesting studying. Nonetheless, people 48 00:02:44,760 --> 00:02:49,959 Speaker 1: could do more pushups reduced risk of cardio vascular UH 49 00:02:50,080 --> 00:02:53,800 Speaker 1: disease and events. Okay, so there's science. They're real recent 50 00:02:54,080 --> 00:03:00,320 Speaker 1: science between between saying that push ups are good, all right, 51 00:03:00,360 --> 00:03:02,400 Speaker 1: but I don't I don't even really care about that. 52 00:03:02,560 --> 00:03:05,720 Speaker 1: I just want you to feel better about the number 53 00:03:05,760 --> 00:03:08,120 Speaker 1: of push ups you can do. And most of you 54 00:03:08,160 --> 00:03:12,800 Speaker 1: who are listening to this show who have significant weight 55 00:03:12,840 --> 00:03:15,800 Speaker 1: to lose or or that have lost a significant amount 56 00:03:15,800 --> 00:03:20,240 Speaker 1: of weight. This is not for you hardcore um exercise 57 00:03:20,280 --> 00:03:23,280 Speaker 1: people out there. Okay, it can be, but I just 58 00:03:23,280 --> 00:03:25,200 Speaker 1: want to qualify that because I'm gonna the numbers are 59 00:03:25,200 --> 00:03:27,960 Speaker 1: gonna be relatively low for those people, but I don't care, 60 00:03:28,160 --> 00:03:31,839 Speaker 1: and we can modify them up because they count. These 61 00:03:31,880 --> 00:03:35,120 Speaker 1: eight things should be for everyone, but I'm gonna give 62 00:03:35,120 --> 00:03:37,000 Speaker 1: the numbers first and foremost for those of you who 63 00:03:37,040 --> 00:03:41,320 Speaker 1: are really struggling who have again significant amount of weight 64 00:03:41,400 --> 00:03:44,480 Speaker 1: to lose or have lost a bunch and still need 65 00:03:44,560 --> 00:03:47,480 Speaker 1: to lose a bunch. Because it's not about that scale. 66 00:03:47,560 --> 00:03:49,880 Speaker 1: You're gonna You're gonna stay at the same place for 67 00:03:49,920 --> 00:03:51,760 Speaker 1: a while. You may go backwards a little bit, but 68 00:03:51,960 --> 00:03:54,960 Speaker 1: you don't stop. So push ups. Ideally, I want you 69 00:03:55,000 --> 00:03:57,840 Speaker 1: to be able to do ten. Can you do more? Absolutely, 70 00:03:58,440 --> 00:04:01,320 Speaker 1: But many of you listening probably can't do one. And 71 00:04:01,360 --> 00:04:03,800 Speaker 1: in that research study, the one of the researchers was 72 00:04:03,840 --> 00:04:06,800 Speaker 1: asked how many he thought people could do and he 73 00:04:06,840 --> 00:04:09,400 Speaker 1: said most people couldn't do ten. I think he said 74 00:04:10,080 --> 00:04:14,160 Speaker 1: people he believes could probably do ten, and that number 75 00:04:14,160 --> 00:04:17,240 Speaker 1: may be lower, but ten, and that could be on 76 00:04:17,279 --> 00:04:21,599 Speaker 1: your knees or off. Slowly build up. This is the 77 00:04:21,600 --> 00:04:24,240 Speaker 1: way you can measure the success of your program. You 78 00:04:24,240 --> 00:04:28,599 Speaker 1: should be doing strength training and start with your knees 79 00:04:28,600 --> 00:04:30,560 Speaker 1: if you're just starting out, and actually if you're super 80 00:04:30,640 --> 00:04:33,200 Speaker 1: new to it, off a wall. I've had so many 81 00:04:33,200 --> 00:04:35,400 Speaker 1: clients over the years do it that way. And if 82 00:04:35,400 --> 00:04:38,400 Speaker 1: you're a little bit older or got an injury, off 83 00:04:38,400 --> 00:04:41,560 Speaker 1: a wall, ten build up to ten. Then if you're 84 00:04:41,560 --> 00:04:43,320 Speaker 1: off the wall, you go to your knees and then 85 00:04:43,360 --> 00:04:46,160 Speaker 1: when you get ten good ones on your knees, you're 86 00:04:46,160 --> 00:04:48,200 Speaker 1: gonna be able to do one, two or three, maybe 87 00:04:48,320 --> 00:04:52,119 Speaker 1: two off your knees. But that's a metric, a goal, 88 00:04:52,320 --> 00:04:55,359 Speaker 1: something to build up to. And again you can do 89 00:04:55,400 --> 00:04:58,240 Speaker 1: more if you want, but you don't have to. But 90 00:04:58,480 --> 00:05:02,200 Speaker 1: with all of these metrics, it's about being better than 91 00:05:02,240 --> 00:05:08,240 Speaker 1: you were yesterday. But these all matter. So when you 92 00:05:08,279 --> 00:05:10,400 Speaker 1: can do ten push ups, you're gonna have functional strength 93 00:05:11,120 --> 00:05:14,200 Speaker 1: your shoulders, your chest, your triceps are gonna be stronger. 94 00:05:14,440 --> 00:05:16,919 Speaker 1: Is going to make your activities of daily living that 95 00:05:17,080 --> 00:05:21,480 Speaker 1: much better. Okay, number two, so you got your push ups. 96 00:05:21,560 --> 00:05:25,560 Speaker 1: Upper body strength plank one of the greatest, simplest, best 97 00:05:25,640 --> 00:05:30,240 Speaker 1: exercises to do for your core strength. Why set up 98 00:05:30,240 --> 00:05:33,120 Speaker 1: before in different shows. Fit's all the criteria of great exercise, 99 00:05:33,320 --> 00:05:36,200 Speaker 1: just like the push up. Anyone can do them at 100 00:05:36,240 --> 00:05:40,479 Speaker 1: any place, at any time, you don't need equipment, and 101 00:05:40,520 --> 00:05:43,599 Speaker 1: they are totally modifiable for the true beginner all the 102 00:05:43,600 --> 00:05:46,640 Speaker 1: way up to the super strong person. Okay, it's what 103 00:05:46,800 --> 00:05:50,240 Speaker 1: you can do, and the plank works the front and 104 00:05:50,320 --> 00:05:55,279 Speaker 1: the back of your abdominal region, so amazing. Okay. The 105 00:05:55,320 --> 00:05:59,000 Speaker 1: goal for those truly just starting out losing the weight 106 00:05:59,120 --> 00:06:02,920 Speaker 1: needs something alreaty seconds. That's what you gonna build up to. 107 00:06:03,040 --> 00:06:05,440 Speaker 1: You may do five seconds at the start. Most likely 108 00:06:06,040 --> 00:06:08,240 Speaker 1: you may do three. And I will say it over 109 00:06:08,240 --> 00:06:11,080 Speaker 1: and over and over again. Your goal is to be yesterday. 110 00:06:11,200 --> 00:06:13,400 Speaker 1: There is no just, there is no only, there's no oh, 111 00:06:13,520 --> 00:06:15,559 Speaker 1: I only did three seconds. No, you did three seconds, 112 00:06:15,600 --> 00:06:17,760 Speaker 1: and you didn't do three seconds the day before. And 113 00:06:17,800 --> 00:06:20,720 Speaker 1: the goal is to do it again and to do three, 114 00:06:20,880 --> 00:06:25,960 Speaker 1: maybe four seconds, thirty seconds. Ultimately you can build up 115 00:06:25,960 --> 00:06:28,000 Speaker 1: to a minute, but for most of you are just 116 00:06:28,040 --> 00:06:31,760 Speaker 1: starting out, have that way to lose thirty seconds. And 117 00:06:31,800 --> 00:06:35,239 Speaker 1: I want a perfectly straight body, so good form, perfectly 118 00:06:35,240 --> 00:06:36,840 Speaker 1: straight body. And if you want questions about how to 119 00:06:36,880 --> 00:06:39,960 Speaker 1: do push ups planks with good form, just google Tom 120 00:06:39,960 --> 00:06:42,640 Speaker 1: Holland push up, Tom Holland plank. You get a bunch 121 00:06:42,640 --> 00:06:53,200 Speaker 1: of free videos that that pop up. And finally, one 122 00:06:53,200 --> 00:06:56,640 Speaker 1: more strength move. We did up our body, we did core. 123 00:06:56,839 --> 00:07:00,240 Speaker 1: We give you one more strength move, squats. But here's 124 00:07:00,240 --> 00:07:03,599 Speaker 1: the the caveat. I want you to be able to 125 00:07:03,600 --> 00:07:07,039 Speaker 1: get out of a chair without using your hands. Get 126 00:07:07,080 --> 00:07:09,479 Speaker 1: up out of a chair ten times. I want ten squats, 127 00:07:10,920 --> 00:07:14,800 Speaker 1: So sit down in the chair, get up, No handrails, 128 00:07:14,880 --> 00:07:19,960 Speaker 1: no anything that is great functional strength. So now we 129 00:07:20,000 --> 00:07:22,280 Speaker 1: have an upper body, we have a core and a 130 00:07:22,320 --> 00:07:26,320 Speaker 1: lower body metric where you can start to get excited. 131 00:07:26,760 --> 00:07:32,120 Speaker 1: Now I know again, but trust me, just start doing it. 132 00:07:33,280 --> 00:07:37,400 Speaker 1: It will increase your enjoyment of daily living as you 133 00:07:37,400 --> 00:07:40,520 Speaker 1: build that kind of strength upper body strength, core strength, 134 00:07:40,600 --> 00:07:42,600 Speaker 1: lower body strength. And for those of you who are 135 00:07:42,600 --> 00:07:44,760 Speaker 1: a little more advanced, here you go. I want you 136 00:07:44,800 --> 00:07:46,280 Speaker 1: to be able to get up and down out of 137 00:07:46,280 --> 00:07:51,520 Speaker 1: the chair with one leg, no hands, alternating legs ten times. 138 00:07:52,480 --> 00:07:55,760 Speaker 1: All right, push ups. I want ten good ones off 139 00:07:55,800 --> 00:07:58,760 Speaker 1: your knees by that's the goal. Start with wall if 140 00:07:58,760 --> 00:08:01,640 Speaker 1: you must. If you have do, go to the knees, 141 00:08:02,280 --> 00:08:06,000 Speaker 1: off your knees, ten good ones, slow, full range of motion, 142 00:08:06,040 --> 00:08:10,280 Speaker 1: I should say, plank perfectly straight body thirty seconds if 143 00:08:10,280 --> 00:08:13,880 Speaker 1: you want to build up to sixty awesome. No equipment 144 00:08:13,880 --> 00:08:15,760 Speaker 1: for any of these people. Privacy of your own home 145 00:08:16,280 --> 00:08:20,840 Speaker 1: squats chair. And that's also for safety reasons. But whenever 146 00:08:20,880 --> 00:08:23,240 Speaker 1: I fly, and I do so frequently, I am always 147 00:08:24,160 --> 00:08:27,800 Speaker 1: not amazed. But how many people have to hold onto 148 00:08:27,800 --> 00:08:29,640 Speaker 1: the back of my chair to get out of their seat? 149 00:08:30,960 --> 00:08:34,199 Speaker 1: I get it. Weak loutes, weak leg muscles. But that's 150 00:08:34,200 --> 00:08:36,600 Speaker 1: gonna lead to issues too. So all of these things 151 00:08:36,640 --> 00:08:39,640 Speaker 1: when you can do ten push ups, wow, even cardiovascar disease, 152 00:08:40,040 --> 00:08:42,880 Speaker 1: it's gonna potentially be connected to that. I'll leave it 153 00:08:42,880 --> 00:08:48,920 Speaker 1: at that. Plank squats, that is just total body. Great 154 00:08:48,960 --> 00:08:53,840 Speaker 1: way to to just really start to quantify your results 155 00:08:53,840 --> 00:08:58,680 Speaker 1: from your exercise program. That's not the scale. And again 156 00:08:59,400 --> 00:09:03,719 Speaker 1: it's be ting yesterday. Al Right, now we're gonna get 157 00:09:03,720 --> 00:09:07,480 Speaker 1: away from the exercises. You're like, thank goodness. Resting heart rate. 158 00:09:07,800 --> 00:09:09,760 Speaker 1: I love resting heart rate because I'm an endurance guy 159 00:09:09,880 --> 00:09:13,440 Speaker 1: and mine is super low because I've spent years doing it. Alright, 160 00:09:13,440 --> 00:09:18,479 Speaker 1: So the average heart rate resting is sixts per minute. Okay, 161 00:09:18,920 --> 00:09:21,000 Speaker 1: And generally, you know, a lower heart rate at rest 162 00:09:21,520 --> 00:09:25,320 Speaker 1: means your heart is more efficient. It's very simple concept. 163 00:09:25,720 --> 00:09:28,720 Speaker 1: For every time it squishes, it sends out more blood, 164 00:09:28,760 --> 00:09:31,439 Speaker 1: so boom boom boom boo boop. The faster it goes, 165 00:09:32,000 --> 00:09:35,880 Speaker 1: the less efficient, the less effective it is. The stronger 166 00:09:35,920 --> 00:09:38,480 Speaker 1: it is. It's a muscle, people, it's squeezes. The stronger 167 00:09:38,520 --> 00:09:41,400 Speaker 1: it is, the more cardiovascular exercise you do, thicker the 168 00:09:41,400 --> 00:09:44,440 Speaker 1: walls get. It is a muscle. It builds up all right, 169 00:09:44,640 --> 00:09:48,400 Speaker 1: and that is so important. That is so much more 170 00:09:48,400 --> 00:09:51,840 Speaker 1: important than the scale at some point in time. People 171 00:09:52,520 --> 00:09:54,839 Speaker 1: mine on a good day when I'm super rested is 172 00:09:54,960 --> 00:09:59,440 Speaker 1: right around forty, which is again years of cardiovascular exercise. 173 00:10:00,520 --> 00:10:03,000 Speaker 1: But sixty two hundred. Now, how do you do that? 174 00:10:03,040 --> 00:10:05,280 Speaker 1: How do you check that? I'm just gonna give you 175 00:10:05,360 --> 00:10:08,560 Speaker 1: the you know, you can take your pulse and do 176 00:10:08,600 --> 00:10:11,640 Speaker 1: the math right ten seconds, take your pulse, your wrist, 177 00:10:12,240 --> 00:10:17,200 Speaker 1: your neck, uh, and multiplied by six. Super easy though today. 178 00:10:17,240 --> 00:10:18,960 Speaker 1: I used to use that example many years ago, but 179 00:10:19,000 --> 00:10:22,000 Speaker 1: now watches you can use your phone. They have apps. 180 00:10:22,600 --> 00:10:24,479 Speaker 1: Here's the thing, though, you want to do it ideally 181 00:10:25,400 --> 00:10:27,160 Speaker 1: a couple of minutes after you wake up in the morning, 182 00:10:27,160 --> 00:10:29,400 Speaker 1: so ly in bed, your alarm goes off. That's going 183 00:10:29,440 --> 00:10:32,000 Speaker 1: to elevate it a little bit. But ly in bed 184 00:10:32,080 --> 00:10:34,400 Speaker 1: take it there. Now you can use I will put 185 00:10:34,400 --> 00:10:37,160 Speaker 1: my heart rate monitor chest strap right there. Uh. You 186 00:10:37,200 --> 00:10:39,439 Speaker 1: can have the risk based heart rate monitors now and 187 00:10:39,520 --> 00:10:42,400 Speaker 1: your watch. That is so important. That's a great one. 188 00:10:42,400 --> 00:10:44,760 Speaker 1: They can get you excited. That's fun. You wake up 189 00:10:44,760 --> 00:10:46,839 Speaker 1: in the morning, you go, oh, my resting heart rate 190 00:10:46,920 --> 00:10:50,040 Speaker 1: used to be eighty beats a minute. I've been exercising 191 00:10:50,040 --> 00:10:52,280 Speaker 1: for three or four or five months, doing my cardio, 192 00:10:52,360 --> 00:10:55,959 Speaker 1: going on my walks, and it's lower. Guess what number 193 00:10:55,960 --> 00:11:00,280 Speaker 1: one killer of people is heart disease, not being overweight. Yes, 194 00:11:00,320 --> 00:11:05,360 Speaker 1: they're connected, but let's start to monitor. Measure the metrics 195 00:11:05,400 --> 00:11:09,360 Speaker 1: of your heart, resting, heart rate. Get that heart rate down. 196 00:11:09,760 --> 00:11:14,120 Speaker 1: That's number four. And now blood pressure super cheap. Now 197 00:11:14,920 --> 00:11:16,280 Speaker 1: you don't have to go to the doctor. These are 198 00:11:16,320 --> 00:11:17,560 Speaker 1: all the things you can do at home. This is 199 00:11:17,600 --> 00:11:21,520 Speaker 1: fitness technology too. I have one right here in my studio. 200 00:11:21,880 --> 00:11:24,720 Speaker 1: Blood pressure monitor. Get all these great new pieces of 201 00:11:24,720 --> 00:11:28,559 Speaker 1: equipment to try out, super inexpensive. Now it's super important. 202 00:11:28,880 --> 00:11:31,160 Speaker 1: So blood pressure, it's going to measure you know how 203 00:11:31,240 --> 00:11:34,480 Speaker 1: much pressure is hitting your blood vessel walls as your 204 00:11:34,480 --> 00:11:36,760 Speaker 1: heart contracts and relaxes, And that's super important. You don't 205 00:11:36,800 --> 00:11:39,000 Speaker 1: want it to be too high and stay that way 206 00:11:39,040 --> 00:11:41,280 Speaker 1: for a really long time. That's that's just not good, 207 00:11:41,880 --> 00:11:45,680 Speaker 1: all right, and so easy to measure at home. All right? 208 00:11:46,320 --> 00:11:50,080 Speaker 1: What are healthy blood pressures? You can obviously google this, 209 00:11:50,160 --> 00:11:53,240 Speaker 1: but I'll give it to you. Normal is generally less 210 00:11:53,240 --> 00:11:58,560 Speaker 1: than one twenty. So your systolic, right, that's your upper number. 211 00:11:59,080 --> 00:12:01,040 Speaker 1: You want to I deally to be less than one 212 00:12:01,080 --> 00:12:04,679 Speaker 1: twenty and your diastolic to be the lower number less 213 00:12:04,720 --> 00:12:09,800 Speaker 1: than eighty. It's elevated if it's from nine, all right 214 00:12:10,120 --> 00:12:13,280 Speaker 1: and less than eighty high blood pressure. Now they're saying 215 00:12:13,280 --> 00:12:16,160 Speaker 1: one thirty to one thirty nine and eight to eighty nine. 216 00:12:16,480 --> 00:12:19,880 Speaker 1: That's stage one officially now stage two one forty or 217 00:12:19,960 --> 00:12:23,720 Speaker 1: higher at the top, ninety or higher, so that's stage two. 218 00:12:23,760 --> 00:12:27,319 Speaker 1: They've they've made changes over the years, so one forty 219 00:12:27,400 --> 00:12:29,679 Speaker 1: or higher. You're now in uh stage two of high 220 00:12:29,679 --> 00:12:32,800 Speaker 1: blood pressure, ninety or higher for the diastolic. And now 221 00:12:32,840 --> 00:12:35,079 Speaker 1: you're really up there if you're higher than one eighty 222 00:12:35,120 --> 00:12:38,120 Speaker 1: and obviously higher than one twenty four the diastolic. But 223 00:12:38,240 --> 00:12:41,200 Speaker 1: again you know we're in the holidays as I record 224 00:12:41,240 --> 00:12:44,880 Speaker 1: this show. Great gift for yourself for your family. Measure 225 00:12:45,440 --> 00:12:48,439 Speaker 1: metrics we can control. You don't have to go to 226 00:12:48,480 --> 00:12:49,679 Speaker 1: the doctor. When you go go to the doctor, you get 227 00:12:49,720 --> 00:12:54,560 Speaker 1: like six minutes, so fun things, smart things, healthy things 228 00:12:54,600 --> 00:12:57,319 Speaker 1: to measure and to start to gauge. This is we'll 229 00:12:57,360 --> 00:12:59,880 Speaker 1: go to your cardio and also to your health as 230 00:13:00,000 --> 00:13:02,079 Speaker 1: who lose weight. These numbers are going to go down, 231 00:13:03,000 --> 00:13:06,280 Speaker 1: all right, not just the scale. We're gonna get off 232 00:13:06,320 --> 00:13:11,640 Speaker 1: that pun intended literally speaking. You can still go on it, obviously, 233 00:13:11,800 --> 00:13:15,160 Speaker 1: but we're not gonna measure the success as I keep saying, 234 00:13:15,720 --> 00:13:20,200 Speaker 1: all right, number six daily steps. Almost everyone has a 235 00:13:20,200 --> 00:13:24,199 Speaker 1: phone or some way to measure your daily steps. Really important. 236 00:13:24,280 --> 00:13:26,440 Speaker 1: And guess what I'm not giving you that arbitrary ten 237 00:13:26,520 --> 00:13:32,440 Speaker 1: thousand step number. That is an arbitrary number. Japanese company 238 00:13:32,559 --> 00:13:35,600 Speaker 1: back in the day came out with a device and 239 00:13:35,640 --> 00:13:38,880 Speaker 1: they called it in Japanese the ten thousand step device, 240 00:13:39,000 --> 00:13:43,400 Speaker 1: essentially based on just they did some math in their 241 00:13:43,440 --> 00:13:45,280 Speaker 1: heads basically and came up with that number. Is a 242 00:13:45,280 --> 00:13:47,120 Speaker 1: little bit of a science to it, but it doesn't 243 00:13:47,120 --> 00:13:50,120 Speaker 1: really matter. If you are walking three thousand steps today, 244 00:13:50,160 --> 00:13:52,720 Speaker 1: I want three thousand and one or more tomorrow. But 245 00:13:52,760 --> 00:13:55,160 Speaker 1: I don't want five thousand, six thousand. I want a 246 00:13:55,200 --> 00:14:01,560 Speaker 1: little bit more that success daily steps a little better 247 00:14:01,559 --> 00:14:04,880 Speaker 1: than yesterday. If you did five thousand yesterday, I want 248 00:14:04,920 --> 00:14:10,760 Speaker 1: ideally five thousand, one hundred five thousand, and you can 249 00:14:10,760 --> 00:14:13,360 Speaker 1: go more. You go a thousand, two thousand more. But 250 00:14:13,440 --> 00:14:15,400 Speaker 1: I don't want steps to be too big. I don't 251 00:14:15,400 --> 00:14:16,800 Speaker 1: want it to you to get injured. I don't want 252 00:14:16,800 --> 00:14:20,280 Speaker 1: you to get burned out. I want you to just improve, 253 00:14:21,000 --> 00:14:27,280 Speaker 1: all right. Number seven Sleep Now I'm horrible with this 254 00:14:27,400 --> 00:14:30,520 Speaker 1: if you listen to prior shows, I don't get enough sleep. 255 00:14:30,720 --> 00:14:32,640 Speaker 1: I go to bed late, I get up early. I 256 00:14:32,720 --> 00:14:35,800 Speaker 1: just do. And that's really bad when you do endurance 257 00:14:35,880 --> 00:14:39,240 Speaker 1: races where sleep is crucial to rest in recovery when 258 00:14:39,240 --> 00:14:41,960 Speaker 1: you're training as much. So I'm working on it. No 259 00:14:42,000 --> 00:14:45,960 Speaker 1: one's perfect. And now you've got all these great gadgets 260 00:14:46,000 --> 00:14:49,400 Speaker 1: that monitor that. You can also just look at your 261 00:14:49,400 --> 00:14:51,400 Speaker 1: clock when you go to bed, but you can have 262 00:14:51,560 --> 00:14:56,600 Speaker 1: now these fun different risk based generally speaking monitors, different 263 00:14:56,640 --> 00:14:59,240 Speaker 1: watches and bands and things like that. Other ways to 264 00:14:59,280 --> 00:15:01,680 Speaker 1: do it as well, but they can even tell you more. 265 00:15:01,680 --> 00:15:04,040 Speaker 1: It's just fun. So it's fun to look at these 266 00:15:04,120 --> 00:15:08,840 Speaker 1: numbers and see improvement and not so easy. And I listen, 267 00:15:08,880 --> 00:15:10,480 Speaker 1: I get excited if I go, oh my gosh, I 268 00:15:10,520 --> 00:15:13,080 Speaker 1: got more than four or five hours. I know that's 269 00:15:13,120 --> 00:15:15,840 Speaker 1: good for me. And the cool thing about the technology 270 00:15:15,960 --> 00:15:18,720 Speaker 1: everybody is that it keeps track of it for you 271 00:15:19,120 --> 00:15:22,800 Speaker 1: because we forget. So when you invest in this equipment, 272 00:15:22,880 --> 00:15:26,240 Speaker 1: this technology, it's not an expense, it's an investment. You'll 273 00:15:26,280 --> 00:15:29,360 Speaker 1: hear me say that over and over. Uh, it's gonna 274 00:15:29,400 --> 00:15:31,040 Speaker 1: track you over time. It's gonna do things that you 275 00:15:31,040 --> 00:15:33,680 Speaker 1: wouldn't do on your own and to be able to 276 00:15:33,720 --> 00:15:35,320 Speaker 1: look back and go, oh my gosh. You know last 277 00:15:35,360 --> 00:15:38,120 Speaker 1: month I averaged five hours six hours of sleep. Now 278 00:15:38,120 --> 00:15:43,240 Speaker 1: I'm getting seven or eight because sleep. It's connected that 279 00:15:43,240 --> 00:15:45,080 Speaker 1: you when you don't get enough sleep to weight gain, 280 00:15:45,120 --> 00:15:48,280 Speaker 1: there's obvious reasons for that. But the more sleep we get, 281 00:15:48,320 --> 00:15:50,600 Speaker 1: the better. Now that should be said, and I'll do 282 00:15:50,640 --> 00:15:53,120 Speaker 1: a separate show about sleep. Some people get by on 283 00:15:53,240 --> 00:15:58,600 Speaker 1: much less, so there is some individual variation there. And 284 00:15:58,720 --> 00:16:02,560 Speaker 1: a great rule thumb is you shouldn't need an alarm 285 00:16:02,560 --> 00:16:03,800 Speaker 1: clock to get you out of it in the morning. 286 00:16:04,480 --> 00:16:06,720 Speaker 1: If you're still really tired and sleeping, your your body 287 00:16:06,800 --> 00:16:09,280 Speaker 1: is trying to tell you something. Another show there though, 288 00:16:09,360 --> 00:16:13,160 Speaker 1: So daily sleep. We got daily steps and daily sleep. 289 00:16:13,160 --> 00:16:15,160 Speaker 1: And the fun thing is, again, as I do the 290 00:16:15,160 --> 00:16:18,800 Speaker 1: show around the holidays, great holiday gift for yourself for 291 00:16:18,880 --> 00:16:22,600 Speaker 1: someone else, not giving you any brands, not pitching anything. 292 00:16:22,640 --> 00:16:25,800 Speaker 1: I'm just saying, invest in your health, invest in ways 293 00:16:25,840 --> 00:16:30,960 Speaker 1: to track the success of your plan. Are you walking more, 294 00:16:31,080 --> 00:16:35,560 Speaker 1: are you moving more? Are you sleeping more? And one 295 00:16:35,600 --> 00:16:37,760 Speaker 1: final one I had to throw in there because it 296 00:16:37,800 --> 00:16:40,280 Speaker 1: came up another comment someone reached out to me about 297 00:16:40,960 --> 00:16:43,440 Speaker 1: exactly what we're talking about. They lost weight, but they're 298 00:16:43,480 --> 00:16:45,480 Speaker 1: not losing it right now. But one thing, and oh 299 00:16:45,520 --> 00:16:47,640 Speaker 1: my gosh, back when I was a trainer, this was 300 00:16:47,720 --> 00:16:51,440 Speaker 1: like one of the single greatest results, almost above this 301 00:16:51,600 --> 00:16:54,960 Speaker 1: the scale. So many people are on medications that are 302 00:16:55,120 --> 00:16:59,360 Speaker 1: are centered around weight gain and and and things like that, 303 00:16:59,800 --> 00:17:02,200 Speaker 1: and and that aren't even related to that depression, things 304 00:17:02,240 --> 00:17:06,359 Speaker 1: like that as well. Getting off medications. I left that 305 00:17:06,440 --> 00:17:09,800 Speaker 1: till the end because it is so darn important. If 306 00:17:09,800 --> 00:17:12,439 Speaker 1: I could swear, I would, and I could, but I 307 00:17:12,440 --> 00:17:15,280 Speaker 1: don't want to because I went to church every Sunday 308 00:17:15,280 --> 00:17:19,640 Speaker 1: and I'm still a little you know. Anyway. Eight things 309 00:17:20,520 --> 00:17:26,720 Speaker 1: finishing with getting off medications. It's so important. Can you 310 00:17:26,760 --> 00:17:31,320 Speaker 1: get off medications and be plateaued at your weight? Yes? 311 00:17:32,240 --> 00:17:34,480 Speaker 1: Can you gain some weight and get off your medications? Yes? 312 00:17:35,040 --> 00:17:38,280 Speaker 1: Are there still connected? There is there core, of course 313 00:17:38,320 --> 00:17:42,679 Speaker 1: there is. But all of these things can happen somewhat 314 00:17:42,720 --> 00:17:45,480 Speaker 1: independent or at different times in your weight lost journey. 315 00:17:46,880 --> 00:17:49,800 Speaker 1: And now you're going to say I am being successful, 316 00:17:49,800 --> 00:17:53,119 Speaker 1: and they are more. They're more for other shows, but 317 00:17:53,160 --> 00:17:57,520 Speaker 1: I wanted to keep this first one simple and just 318 00:17:57,600 --> 00:18:01,600 Speaker 1: stuff today. And if you hate push ups, I get it. 319 00:18:03,080 --> 00:18:04,840 Speaker 1: We're gonna wrap this all up when I come back 320 00:18:04,880 --> 00:18:07,520 Speaker 1: from the break, but I want you to embrace all 321 00:18:07,600 --> 00:18:10,560 Speaker 1: eight of these if they relate to you. You may 322 00:18:10,600 --> 00:18:14,119 Speaker 1: not be on medications. So many people are, though, and 323 00:18:14,160 --> 00:18:16,280 Speaker 1: that is my favorite thing. I had someone recently say 324 00:18:16,320 --> 00:18:20,200 Speaker 1: to me that they were off all their medications. They 325 00:18:20,240 --> 00:18:27,240 Speaker 1: weren't at their target weight. So what they were feeling better, 326 00:18:28,280 --> 00:18:34,280 Speaker 1: they were moving better, they were sleeping better. Awesome. All right, 327 00:18:34,320 --> 00:18:36,080 Speaker 1: when we come back, I gonna wrap this all up. 328 00:18:36,400 --> 00:18:38,879 Speaker 1: I'm Tom Holland this is Fitness Disrupted. We will be 329 00:18:39,000 --> 00:18:51,800 Speaker 1: right back. Eight ways to measure success that doesn't have 330 00:18:51,880 --> 00:18:54,520 Speaker 1: to do with weight loss. There you go, Let's go 331 00:18:54,600 --> 00:18:58,800 Speaker 1: through it one more time. Push ups, upper body strength. Okay, now, 332 00:18:58,800 --> 00:19:01,760 Speaker 1: I know I'm gonna hear you say, oh, I'm not 333 00:19:01,800 --> 00:19:06,080 Speaker 1: gonna do him. Tom, please do this stuff now. I'm 334 00:19:06,119 --> 00:19:08,400 Speaker 1: not asking you to do an hour of exercise. I'm 335 00:19:08,480 --> 00:19:11,359 Speaker 1: just asking you drop to the floor or get on 336 00:19:11,400 --> 00:19:15,600 Speaker 1: the wall and do a couple build up to ten. 337 00:19:16,119 --> 00:19:19,720 Speaker 1: I'm telling you that the way to to to bring 338 00:19:19,800 --> 00:19:25,440 Speaker 1: this show together is back to self efficacy. That there's 339 00:19:25,480 --> 00:19:28,480 Speaker 1: so many articles out there that that even though I 340 00:19:28,560 --> 00:19:36,440 Speaker 1: always talk about the simplicity of the process, it is nuanced. 341 00:19:36,680 --> 00:19:39,280 Speaker 1: This whole journey I'm talking about health and wellness is 342 00:19:39,400 --> 00:19:44,440 Speaker 1: nuanced in a way that is almost impossible to get 343 00:19:44,480 --> 00:19:47,360 Speaker 1: into an article or even one show, which is why 344 00:19:47,359 --> 00:19:49,600 Speaker 1: we have to do many And the nuance is that 345 00:19:49,640 --> 00:19:55,880 Speaker 1: it's all connected. Is that the self efficacy part is 346 00:19:56,000 --> 00:20:00,760 Speaker 1: essential belief that you have control, old belief that you 347 00:20:00,800 --> 00:20:03,600 Speaker 1: can do it, and my new book coming out that 348 00:20:03,720 --> 00:20:08,080 Speaker 1: is an enormous part of it. I start to hold like, 349 00:20:08,119 --> 00:20:11,080 Speaker 1: if you don't believe that you have control, then why 350 00:20:11,160 --> 00:20:15,000 Speaker 1: even bother it's your genetics you can't get Those are 351 00:20:15,000 --> 00:20:17,040 Speaker 1: the myths that I debunk in my book and quite 352 00:20:17,040 --> 00:20:22,080 Speaker 1: frequently on this show. You have control, but it's it's 353 00:20:22,359 --> 00:20:25,640 Speaker 1: it's suddenly doing things like oh, you you just don't 354 00:20:25,640 --> 00:20:27,760 Speaker 1: like push ups, and suddenly you say I'm gonna do 355 00:20:27,800 --> 00:20:31,800 Speaker 1: with Tom said I'm gonna try it, and then after 356 00:20:31,840 --> 00:20:33,600 Speaker 1: a couple of weeks, a couple of months, you're you're 357 00:20:33,640 --> 00:20:36,199 Speaker 1: doing tent push ups off your knees or on your 358 00:20:36,240 --> 00:20:38,720 Speaker 1: knees for the first time. I guess what you feel 359 00:20:38,760 --> 00:20:40,600 Speaker 1: better about yourself and you get up off the floor 360 00:20:40,680 --> 00:20:42,520 Speaker 1: and you go make a better food choice because you 361 00:20:42,520 --> 00:20:47,440 Speaker 1: feel better about yourself and you actually are probably nicer, 362 00:20:47,480 --> 00:20:50,159 Speaker 1: and you're in a better mood, and people react. It's 363 00:20:50,200 --> 00:20:54,159 Speaker 1: all connected, and you feel better about yourself and you 364 00:20:54,240 --> 00:20:57,199 Speaker 1: move more. You don't stay on the couch as a 365 00:20:57,200 --> 00:21:01,439 Speaker 1: long You do more things. You make better food choices, 366 00:21:01,480 --> 00:21:04,160 Speaker 1: you make better choices all the way around. It's all connected. 367 00:21:05,000 --> 00:21:08,639 Speaker 1: So push ups, plank, that back pain. Being able to 368 00:21:08,640 --> 00:21:10,600 Speaker 1: do thirty seconds of a plank, and again many of 369 00:21:10,600 --> 00:21:14,200 Speaker 1: you are gonna go twenty. I'm sorry, two seconds, three seconds. 370 00:21:14,760 --> 00:21:17,080 Speaker 1: Take the words only in just out. It's not that 371 00:21:17,160 --> 00:21:20,000 Speaker 1: you just did three seconds or you only did five. 372 00:21:20,480 --> 00:21:22,919 Speaker 1: That's what you did. That's your starting point. That's the 373 00:21:22,960 --> 00:21:27,920 Speaker 1: point of this show. Metrics improvement ways to measure your Listen, 374 00:21:27,920 --> 00:21:32,080 Speaker 1: you're getting on the scale. So you started somewhere. Improvement 375 00:21:32,119 --> 00:21:36,440 Speaker 1: is improvement, and it's your journey. No one else's squats 376 00:21:36,960 --> 00:21:41,040 Speaker 1: love this lower leg issues. So common people can't run. 377 00:21:41,080 --> 00:21:43,800 Speaker 1: Why can't you run? What you got weaknesses? And you 378 00:21:43,840 --> 00:21:45,800 Speaker 1: don't have to run, But I would like you to 379 00:21:45,840 --> 00:21:48,520 Speaker 1: fix the reasons you can't. It's always been insane to 380 00:21:48,600 --> 00:21:53,520 Speaker 1: me that doctors just don't run. Hey doctor, should we 381 00:21:53,560 --> 00:21:55,840 Speaker 1: figure out why they can't fix that instead of just 382 00:21:55,880 --> 00:21:58,919 Speaker 1: telling them not to do something that is health issue. 383 00:21:59,680 --> 00:22:01,840 Speaker 1: It's a literally a weakness that is going to lead 384 00:22:01,880 --> 00:22:04,080 Speaker 1: to so many other issues. We don't fix that. They 385 00:22:04,080 --> 00:22:06,240 Speaker 1: don't have to run, But people need to figure out. 386 00:22:06,280 --> 00:22:07,760 Speaker 1: You need to figure out why you can't do what 387 00:22:07,840 --> 00:22:10,439 Speaker 1: you want to do and fix it, all right, So 388 00:22:10,560 --> 00:22:12,879 Speaker 1: squats just being able to get up and down out 389 00:22:12,920 --> 00:22:14,960 Speaker 1: of a chair both legs to start, and if you 390 00:22:15,119 --> 00:22:19,400 Speaker 1: start to get super advanced one leg. Resting heart rate, 391 00:22:20,240 --> 00:22:24,080 Speaker 1: you can use your fingers, check your pulse and again 392 00:22:24,160 --> 00:22:26,560 Speaker 1: this new world of the internet. If you don't know 393 00:22:26,560 --> 00:22:28,879 Speaker 1: how to do it, quick google, and if you have 394 00:22:29,040 --> 00:22:33,040 Speaker 1: the means and the desire, grab a piece of fitness 395 00:22:33,080 --> 00:22:36,040 Speaker 1: technology and watch your phone. So many different ways to 396 00:22:36,040 --> 00:22:38,240 Speaker 1: measure that you're resting. Already a great way to start 397 00:22:38,280 --> 00:22:40,840 Speaker 1: the day. Get that number and start to see that 398 00:22:40,960 --> 00:22:44,800 Speaker 1: number go down. Your blood pressure, same thing, check that 399 00:22:45,760 --> 00:22:48,400 Speaker 1: use you know you and your spouse. Those numbers will 400 00:22:48,440 --> 00:22:51,600 Speaker 1: go down as you exercise more, and you may not 401 00:22:51,680 --> 00:22:53,520 Speaker 1: see the scale go down as much as you start 402 00:22:53,520 --> 00:22:56,920 Speaker 1: to see that go down all right, daily steps awesome, 403 00:22:57,040 --> 00:22:59,920 Speaker 1: does not have to be ten thousand. Get a baselin, 404 00:23:00,200 --> 00:23:02,680 Speaker 1: do it for a week. What's your average, and then 405 00:23:02,720 --> 00:23:05,879 Speaker 1: start to beat that average. And again the beauty of 406 00:23:05,920 --> 00:23:08,359 Speaker 1: the fitness technology is it stores it all for you. 407 00:23:08,440 --> 00:23:10,320 Speaker 1: I love that back when I was a coach. Is 408 00:23:10,359 --> 00:23:12,760 Speaker 1: so powerful. You know, you can use a book, you 409 00:23:12,760 --> 00:23:17,119 Speaker 1: can use the technology, the online platforms. But before race, 410 00:23:18,040 --> 00:23:20,200 Speaker 1: when everyone's freaking out myself when I would do mind, 411 00:23:20,240 --> 00:23:22,520 Speaker 1: you go, oh, I didn't train enough because we forget 412 00:23:22,880 --> 00:23:25,440 Speaker 1: and then you open that journal, you look online at 413 00:23:25,480 --> 00:23:27,800 Speaker 1: your training. Your Holy cow, I forgot how much I did. 414 00:23:28,200 --> 00:23:31,120 Speaker 1: Not about the scale. This is about other metrics and 415 00:23:31,200 --> 00:23:34,040 Speaker 1: keeping record of it and looking back and being proud 416 00:23:34,560 --> 00:23:38,120 Speaker 1: of the changes you've made. Sleep that's one of them. 417 00:23:38,240 --> 00:23:40,199 Speaker 1: If you can do it, I'm working on it. Not 418 00:23:40,359 --> 00:23:44,480 Speaker 1: very successful at it yet, but work in progress. And finally, 419 00:23:44,840 --> 00:23:48,120 Speaker 1: holy smokes, if you're someone on meds and you've knocked one, 420 00:23:48,200 --> 00:23:50,000 Speaker 1: two or three. So many people are in so many 421 00:23:50,040 --> 00:23:53,240 Speaker 1: different things, the medications have got better, and don't listen you. 422 00:23:53,320 --> 00:23:56,399 Speaker 1: Medications are essential for so many people, and never go 423 00:23:56,520 --> 00:24:00,399 Speaker 1: off them without your doctor's consent and recommen dation. All 424 00:24:00,400 --> 00:24:02,439 Speaker 1: those kind of things. But when your doctor says, hey, 425 00:24:02,480 --> 00:24:05,280 Speaker 1: you don't need this anymore. Your blood pressure down, your 426 00:24:05,359 --> 00:24:08,159 Speaker 1: numbers are better, your triglyceride, your HDL, your l D, 427 00:24:08,320 --> 00:24:12,400 Speaker 1: all those things that I'm saving for another show, Holy cow, 428 00:24:12,440 --> 00:24:15,800 Speaker 1: you should be proud of that way more in my opinion, 429 00:24:15,800 --> 00:24:18,400 Speaker 1: then seeing that scale go down each and every week 430 00:24:18,600 --> 00:24:22,080 Speaker 1: just doesn't work that way. And there you go. Eight ways. 431 00:24:22,560 --> 00:24:25,760 Speaker 1: I know some of you like, some you don't, but hey, 432 00:24:26,200 --> 00:24:29,480 Speaker 1: embrace what you can. Challenge yourself to do those things 433 00:24:29,560 --> 00:24:31,840 Speaker 1: you don't want to, because I'm not asking a lot. 434 00:24:33,520 --> 00:24:37,840 Speaker 1: And the self affocacy comes from being successful. That's something 435 00:24:37,880 --> 00:24:40,960 Speaker 1: you didn't think you could do. And there are no 436 00:24:41,040 --> 00:24:46,639 Speaker 1: small steps, they're all steps forward. Eight ways to measure 437 00:24:46,680 --> 00:24:50,919 Speaker 1: success of your exercise routine that don't involve the scale. 438 00:24:52,000 --> 00:24:54,760 Speaker 1: Now you have it. If you have a little extra time, 439 00:24:54,840 --> 00:24:58,400 Speaker 1: please rate the show. Leave a comment. I read them. 440 00:24:58,560 --> 00:25:02,200 Speaker 1: I appreciate them. Tell your friends, tell your family, share 441 00:25:02,240 --> 00:25:05,439 Speaker 1: the show. I really appreciate it. My goal is to 442 00:25:05,640 --> 00:25:07,800 Speaker 1: help you have your best life. My goal is to 443 00:25:07,840 --> 00:25:12,600 Speaker 1: help people live better, look better, and live longer. Look better, 444 00:25:12,640 --> 00:25:17,160 Speaker 1: feel better, live longer. And that's awesome and doesn't matter 445 00:25:17,160 --> 00:25:20,840 Speaker 1: why you start, you get the other two. I'm Tom Holland. 446 00:25:21,680 --> 00:25:29,200 Speaker 1: This is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is 447 00:25:29,240 --> 00:25:32,720 Speaker 1: a production of I heart Radio. For more podcasts from 448 00:25:32,720 --> 00:25:36,439 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 449 00:25:36,720 --> 00:25:38,880 Speaker 1: or wherever you listen to your favorite shows.