1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,039 --> 00:00:14,840 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:15,280 --> 00:00:20,760 Speaker 1: tip your virtual heart rate monitor. What do I mean 4 00:00:20,800 --> 00:00:25,600 Speaker 1: by that? Let me tell you a quick story. Very recently, 5 00:00:25,640 --> 00:00:28,640 Speaker 1: I had not one, but two crazy interactions with people 6 00:00:28,760 --> 00:00:33,320 Speaker 1: out in public. Nothing I did that would possibly have 7 00:00:33,520 --> 00:00:37,200 Speaker 1: warranted the interaction I had with both of these people, 8 00:00:37,800 --> 00:00:42,680 Speaker 1: But it wasn't a big deal. Why not because I 9 00:00:42,760 --> 00:00:46,239 Speaker 1: have lived my life for many years now as if 10 00:00:46,280 --> 00:00:49,040 Speaker 1: I am wearing a heart rate monitor all day long, 11 00:00:49,240 --> 00:00:51,840 Speaker 1: that same chest strap that I wear when I bike, 12 00:00:51,920 --> 00:00:56,640 Speaker 1: when I run, when I exercise, to monitor my heart rate, 13 00:00:58,160 --> 00:01:00,720 Speaker 1: I pretend that I have that on all day long 14 00:01:01,480 --> 00:01:04,760 Speaker 1: when I'm in situations like that, and my goal is 15 00:01:04,800 --> 00:01:07,639 Speaker 1: to not allow that interaction, to not allow that person 16 00:01:07,720 --> 00:01:12,199 Speaker 1: that situation. Sometimes it's a person, sometimes it's something else, 17 00:01:13,680 --> 00:01:15,880 Speaker 1: but my goal is to not allow my heart rate 18 00:01:15,880 --> 00:01:19,240 Speaker 1: to go up one beat. And the moment both of 19 00:01:19,280 --> 00:01:23,399 Speaker 1: those interactions started, I felt the response. I felt that 20 00:01:23,480 --> 00:01:28,319 Speaker 1: fight or flight response, and that goes way back to 21 00:01:28,360 --> 00:01:31,720 Speaker 1: evolution and it is really not healthy for us today 22 00:01:31,760 --> 00:01:38,399 Speaker 1: in the world we live in, because stress is really unhealthy. 23 00:01:38,680 --> 00:01:40,880 Speaker 1: And I sure as hack. Am not going to allow 24 00:01:41,040 --> 00:01:43,679 Speaker 1: someone else to do something to put me in a 25 00:01:43,680 --> 00:01:47,640 Speaker 1: situation where I Am going to do something detrimental to 26 00:01:47,720 --> 00:01:51,960 Speaker 1: my body, to allow myself to react in a way 27 00:01:52,080 --> 00:01:56,240 Speaker 1: that will hurt me because the brain and the body 28 00:01:56,600 --> 00:01:58,960 Speaker 1: are so connected, as we all know, and as I've 29 00:01:59,000 --> 00:02:03,240 Speaker 1: talked about on So when he shows and yes, stress 30 00:02:03,360 --> 00:02:09,519 Speaker 1: is a response, you know, this goes way back. Hans Celier. 31 00:02:10,720 --> 00:02:16,200 Speaker 1: He is credited as basically the father of stress, and 32 00:02:16,600 --> 00:02:20,560 Speaker 1: his concept was that the determinants of the stress response, 33 00:02:20,880 --> 00:02:25,000 Speaker 1: he believed they were non specific. That means that unspecific 34 00:02:25,000 --> 00:02:30,359 Speaker 1: conditions can put strain on the organism and lead to disease. 35 00:02:31,440 --> 00:02:33,560 Speaker 1: Not all agreed with that, you know, he was talking 36 00:02:33,600 --> 00:02:36,440 Speaker 1: about a model that dealt with heat and pain and 37 00:02:36,480 --> 00:02:40,520 Speaker 1: things like that, but not all researchers after you know, 38 00:02:40,560 --> 00:02:42,959 Speaker 1: he came out with that way back when agreed because 39 00:02:43,000 --> 00:02:50,280 Speaker 1: what because some of the worst stressors are psychological and 40 00:02:50,320 --> 00:02:56,359 Speaker 1: that's really bad, and that psychological element is a response. 41 00:02:56,840 --> 00:03:00,239 Speaker 1: In other words, the situation is not stressful. There is 42 00:03:00,280 --> 00:03:05,799 Speaker 1: a stressor and a response, a stimulus the person going nuts, 43 00:03:06,440 --> 00:03:09,799 Speaker 1: and then my response. But I am in control of that. 44 00:03:10,240 --> 00:03:16,440 Speaker 1: Ideally not easy. Takes a while takes training. But when 45 00:03:16,480 --> 00:03:21,280 Speaker 1: you visualize that heart rate monitor on you and you 46 00:03:21,400 --> 00:03:23,600 Speaker 1: listen to your body and the response, and you can 47 00:03:23,919 --> 00:03:28,200 Speaker 1: feel that heart rate increase, the goal is to not 48 00:03:28,480 --> 00:03:34,200 Speaker 1: allow it to happen, to control the body's response through 49 00:03:35,280 --> 00:03:43,800 Speaker 1: psychological tools self talk, square breathing, the internal monologue we 50 00:03:43,960 --> 00:03:49,040 Speaker 1: have in our heads. And let me finish this quick 51 00:03:49,080 --> 00:03:54,240 Speaker 1: fit tip with a really interesting story type A. Where 52 00:03:54,240 --> 00:03:57,480 Speaker 1: do you think type A comes from? Well, there are 53 00:03:57,480 --> 00:04:03,840 Speaker 1: two cardiologists who are conducting research back in the nineteen fifties. Okay, 54 00:04:04,080 --> 00:04:06,680 Speaker 1: it was on the build up of cholesterols and heart 55 00:04:06,680 --> 00:04:14,440 Speaker 1: attacks and coronary disease, and they were looking for alternative 56 00:04:14,480 --> 00:04:20,479 Speaker 1: explanations for those issues, heart issues, negative heart issues, coronary disease. 57 00:04:21,640 --> 00:04:25,120 Speaker 1: And as the story goes, their secretary pointed out to 58 00:04:25,279 --> 00:04:29,560 Speaker 1: them that the coronary patients that were waiting in the 59 00:04:29,560 --> 00:04:33,159 Speaker 1: waiting room, that they were different, that they were checking 60 00:04:33,200 --> 00:04:38,880 Speaker 1: their watch and fidgety and angrier and demanding, more demanding 61 00:04:38,920 --> 00:04:44,240 Speaker 1: than other people in the office. And this supposedly lead 62 00:04:44,320 --> 00:04:47,680 Speaker 1: to a paper in nineteen fifty nine that looked at 63 00:04:48,800 --> 00:04:55,680 Speaker 1: this connection between behavior and coronary disease. March nineteen fifty 64 00:04:55,720 --> 00:05:00,680 Speaker 1: nine the paper Association of specific overt behavior turn with 65 00:05:00,720 --> 00:05:05,000 Speaker 1: blood and cardiovascular findings, blood cholesterol level, blood clotting time, 66 00:05:05,080 --> 00:05:10,880 Speaker 1: incidents of arcus senilis, and clinical coronary artery disease Dr 67 00:05:10,920 --> 00:05:16,919 Speaker 1: Meyer Friedman and Dr Ray Rosenman. There are people that 68 00:05:17,000 --> 00:05:21,720 Speaker 1: believe that type a behavior, living your your life that 69 00:05:21,760 --> 00:05:27,480 Speaker 1: way can be a greater risk factor for heart disease 70 00:05:27,960 --> 00:05:33,480 Speaker 1: than smoking or obesity. No need to debate that right now, especially, 71 00:05:34,560 --> 00:05:38,719 Speaker 1: just suffice it to say, we need to reduce stress 72 00:05:38,760 --> 00:05:41,880 Speaker 1: in our lives. And what do I say at the 73 00:05:41,960 --> 00:05:45,080 Speaker 1: end of every show? We control three things, how much 74 00:05:45,080 --> 00:05:46,599 Speaker 1: we move, what we put into our mouths. And the 75 00:05:46,600 --> 00:05:49,200 Speaker 1: third one is what I'm talking about here, our attitudes. 76 00:05:50,320 --> 00:05:52,279 Speaker 1: You know, I say attitudes, And that just doesn't mean 77 00:05:52,320 --> 00:05:55,880 Speaker 1: you know, skipping and running, you know, happily through your day. 78 00:05:55,920 --> 00:05:58,680 Speaker 1: But what it means is how we react to life, 79 00:05:59,560 --> 00:06:03,080 Speaker 1: how we react to situations. Those are under our control. 80 00:06:04,800 --> 00:06:09,920 Speaker 1: So I want you to do what I do when 81 00:06:09,960 --> 00:06:14,400 Speaker 1: a situation gets stressful. And that could be a person, 82 00:06:14,480 --> 00:06:16,440 Speaker 1: and it is so often is and that could be 83 00:06:16,520 --> 00:06:20,200 Speaker 1: your kids, your spouse, a perfect stranger who just snaps 84 00:06:20,200 --> 00:06:23,200 Speaker 1: on you. Has happened to me two times and two 85 00:06:23,279 --> 00:06:31,040 Speaker 1: days my kids school crazy, but I find that challenge fun. 86 00:06:32,000 --> 00:06:35,440 Speaker 1: You're not going to raise my heart rate. You're not 87 00:06:35,680 --> 00:06:38,919 Speaker 1: going to do that. I am in control. I worked 88 00:06:38,960 --> 00:06:43,400 Speaker 1: too hard at eating well and exercising. By the way, 89 00:06:43,520 --> 00:06:49,400 Speaker 1: huge part of that is for stress reduction. But I 90 00:06:49,400 --> 00:06:54,280 Speaker 1: am absolutely not going to allow you to negatively influence 91 00:06:54,400 --> 00:06:58,320 Speaker 1: my health. When I am ultimately in control of that, 92 00:06:59,520 --> 00:07:03,920 Speaker 1: I decide how I respond to that situation, and you 93 00:07:04,000 --> 00:07:08,920 Speaker 1: do too. So there you have it. Virtual heart rate 94 00:07:08,960 --> 00:07:14,080 Speaker 1: monitor costs nothing and is one of the most important 95 00:07:14,160 --> 00:07:19,800 Speaker 1: pieces of fitness equipment you can use. If you want 96 00:07:19,800 --> 00:07:22,080 Speaker 1: to reach out. Tom h Fit is my Twitter, tom 97 00:07:22,160 --> 00:07:25,760 Speaker 1: h Fit is Instagram. I love to hear from you, comments, questions, 98 00:07:25,840 --> 00:07:29,040 Speaker 1: everything and anything you want to talk about. Let me know. 99 00:07:29,320 --> 00:07:33,360 Speaker 1: Questions will be in an upcoming listener mailbag show and 100 00:07:33,440 --> 00:07:35,840 Speaker 1: go to Fitness Disrupted dot com. Email me through the 101 00:07:35,880 --> 00:07:40,160 Speaker 1: site and a brand new virtual Jim just open soft launch. 102 00:07:40,720 --> 00:07:43,920 Speaker 1: Super excited taking all of my fitness content over the 103 00:07:43,960 --> 00:07:46,920 Speaker 1: past three decades and putting it all in one place. 104 00:07:47,480 --> 00:07:50,680 Speaker 1: Just opened up. I'm loading brand new content on there, 105 00:07:50,720 --> 00:07:53,440 Speaker 1: and I will be doing so for many many months 106 00:07:53,440 --> 00:07:56,520 Speaker 1: to come. Really excited about that you're interested in that, 107 00:07:56,600 --> 00:07:59,520 Speaker 1: check it out. That is Tom Holland Fitness dot Com. 108 00:07:59,560 --> 00:08:02,720 Speaker 1: And yes, newest book is the Micro Workout Plan. Even 109 00:08:02,760 --> 00:08:06,720 Speaker 1: though this is a fit tip, can't emphasize enough how 110 00:08:06,720 --> 00:08:10,560 Speaker 1: important this is and if you are interested in learning 111 00:08:10,560 --> 00:08:13,280 Speaker 1: more about this, listen to the podcast I did on 112 00:08:13,320 --> 00:08:16,680 Speaker 1: things like self talk huge part of the stress response, 113 00:08:17,840 --> 00:08:20,760 Speaker 1: and listen to the show I did on stress. Are 114 00:08:20,840 --> 00:08:23,920 Speaker 1: going too much greater detail, but we are in control 115 00:08:24,000 --> 00:08:27,720 Speaker 1: of how we respond to situations. No one can get 116 00:08:27,760 --> 00:08:32,440 Speaker 1: in your head unless you let them. I am Tom Holland. 117 00:08:33,280 --> 00:08:41,439 Speaker 1: This is Fitness Disrupted, Believe in yourself. Fitness Disrupted is 118 00:08:41,480 --> 00:08:44,959 Speaker 1: a production of I heart Radio. For more podcasts from 119 00:08:44,960 --> 00:08:48,720 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 120 00:08:48,960 --> 00:08:51,120 Speaker 1: or wherever you listen to your favorite shows.