1 00:00:00,480 --> 00:00:04,760 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,119 --> 00:00:17,120 Speaker 1: Welcome to Fitness Disrupted. I'm Tom Holland designing your Perfect Home, Jim. 3 00:00:17,120 --> 00:00:21,479 Speaker 1: That is the topic of today's show. Something I love 4 00:00:21,560 --> 00:00:25,640 Speaker 1: talking about working out at home. I say it frequently. 5 00:00:26,600 --> 00:00:30,280 Speaker 1: The future of fitness is twofold. It is working out 6 00:00:30,280 --> 00:00:35,840 Speaker 1: at home primarily, and shorter workouts. Working out at home 7 00:00:36,479 --> 00:00:40,000 Speaker 1: and shorter workouts, that is the future of fitness. So 8 00:00:40,120 --> 00:00:43,919 Speaker 1: today I'm going to talk about how you can and 9 00:00:44,080 --> 00:00:49,600 Speaker 1: should design your perfect home, Jim. And let me say 10 00:00:49,720 --> 00:00:54,040 Speaker 1: right off the bat, the word perfect is what's perfect 11 00:00:54,720 --> 00:00:57,920 Speaker 1: for you. And let me go back to my story 12 00:00:58,520 --> 00:01:01,440 Speaker 1: when I started my home him back when I was 13 00:01:01,480 --> 00:01:05,399 Speaker 1: about fourteen years old, growing up five brothers I've talked 14 00:01:05,440 --> 00:01:09,720 Speaker 1: about before, lots of kids, lots of boys, lots of activity, 15 00:01:09,880 --> 00:01:15,920 Speaker 1: lots of sports, and we had I designed actually a 16 00:01:16,040 --> 00:01:20,640 Speaker 1: gym back in the basement of my childhood home back 17 00:01:20,640 --> 00:01:23,360 Speaker 1: when I was about fourteen years old. I had always 18 00:01:23,400 --> 00:01:28,039 Speaker 1: been into exercise, always been into sports. My father the same. 19 00:01:28,160 --> 00:01:32,039 Speaker 1: Got it from my father. He was always into working out. 20 00:01:32,080 --> 00:01:34,160 Speaker 1: He didn't really do it at home, he did it 21 00:01:34,200 --> 00:01:37,120 Speaker 1: at the gym. But I just fell in love with 22 00:01:37,160 --> 00:01:41,959 Speaker 1: it at a super early age, and we had a 23 00:01:42,080 --> 00:01:47,440 Speaker 1: kind of unfinished basement, and I went about designing my 24 00:01:48,120 --> 00:01:52,680 Speaker 1: home gym, and in the far corner of this unfinished basement, 25 00:01:52,800 --> 00:01:57,000 Speaker 1: I set about to put together my little space, my 26 00:01:57,080 --> 00:02:00,800 Speaker 1: little workout area, and I loved it. I loved it. 27 00:02:01,600 --> 00:02:05,600 Speaker 1: And what first got me started kind of doing something 28 00:02:05,960 --> 00:02:09,799 Speaker 1: was a Sports Illustrated article about herschel Walker, a running back, 29 00:02:09,840 --> 00:02:12,320 Speaker 1: who said that he did three hundred push ups and 30 00:02:12,320 --> 00:02:14,640 Speaker 1: three hundred set ups a day. I started doing the 31 00:02:14,680 --> 00:02:18,040 Speaker 1: same thing. Not three hundred right away, and not sets 32 00:02:18,040 --> 00:02:21,000 Speaker 1: of fifty right away, but I started doing pushups and 33 00:02:21,120 --> 00:02:25,520 Speaker 1: sit ups crunches just like he did, and that inspired me. 34 00:02:25,600 --> 00:02:27,880 Speaker 1: So that was something that got me kind of going 35 00:02:28,000 --> 00:02:31,400 Speaker 1: a plan. And then there was a book. There was 36 00:02:31,440 --> 00:02:35,720 Speaker 1: a book by Franco Colombo, who actually just passed recently. 37 00:02:35,960 --> 00:02:40,320 Speaker 1: Made me sad because this guy was truly my inspiration 38 00:02:41,600 --> 00:02:44,440 Speaker 1: back in the day. He was a bodybuilder. He was 39 00:02:44,600 --> 00:02:48,240 Speaker 1: really good friends, best friends with Arnold Schwarzenegger, and this 40 00:02:48,280 --> 00:02:53,000 Speaker 1: guy super short, which many bodybuilders are, and he had 41 00:02:53,040 --> 00:02:56,800 Speaker 1: a book called Weight Training and Bodybuilding, and I actually 42 00:02:57,080 --> 00:02:59,840 Speaker 1: just bought it again off of eBay. One thing I 43 00:03:00,200 --> 00:03:03,359 Speaker 1: love about Ebays, they have everything there. So I hadn't 44 00:03:03,400 --> 00:03:09,480 Speaker 1: owned this book in god thirty plus years easily, and 45 00:03:09,639 --> 00:03:15,080 Speaker 1: I searched for it on eBay, found it used copy, obviously, 46 00:03:15,720 --> 00:03:18,679 Speaker 1: and I now own it again, and it brought back 47 00:03:18,880 --> 00:03:23,320 Speaker 1: such memories Franco Colombo weight training and bodybuilding, and it 48 00:03:23,400 --> 00:03:26,120 Speaker 1: got me started, and I started doing the exercises in 49 00:03:26,160 --> 00:03:29,440 Speaker 1: there and the workouts in there, and that was my 50 00:03:29,560 --> 00:03:32,520 Speaker 1: roadmap back in the day. And as I put it, 51 00:03:32,600 --> 00:03:35,920 Speaker 1: I was pumping sand and not iron, because I am 52 00:03:35,960 --> 00:03:40,360 Speaker 1: fifty and anyone who started when I did the cheap weights, 53 00:03:40,840 --> 00:03:45,800 Speaker 1: the bars were thin, the bar bells right, and it 54 00:03:45,840 --> 00:03:51,160 Speaker 1: wasn't metal. They were plastic plates filled with sand. So 55 00:03:51,200 --> 00:03:53,760 Speaker 1: I was pumping sand from from a young age. And 56 00:03:53,800 --> 00:03:58,040 Speaker 1: the bench that my father bought was I was. I 57 00:03:58,080 --> 00:04:01,120 Speaker 1: loved it. But it was narrow and it was rickety 58 00:04:01,200 --> 00:04:04,760 Speaker 1: and it wobbled, but again I loved it. I loved it. 59 00:04:05,640 --> 00:04:08,320 Speaker 1: And so I just took a corner of that basement 60 00:04:08,960 --> 00:04:11,560 Speaker 1: and I put some posters on the wall, and I 61 00:04:11,600 --> 00:04:15,880 Speaker 1: got my little cassette player and I had my theme 62 00:04:16,000 --> 00:04:19,680 Speaker 1: from Rocky. Yes, how cheesy, but I made a mix 63 00:04:19,880 --> 00:04:24,600 Speaker 1: including that theme from Rocky, and I loved it and 64 00:04:24,640 --> 00:04:29,440 Speaker 1: it was my space, and I even I so remember this. 65 00:04:30,120 --> 00:04:33,640 Speaker 1: I handwrote little O C. D and with a ruler 66 00:04:33,680 --> 00:04:38,800 Speaker 1: and made a calendar, my workout schedule, something to keep tracked. 67 00:04:38,800 --> 00:04:41,400 Speaker 1: There was no Internet, there was no anything like that. 68 00:04:41,440 --> 00:04:47,839 Speaker 1: We're talking the gosh late or early eighties, late seventies, 69 00:04:47,880 --> 00:04:53,440 Speaker 1: early eighties. So posters on the wall, motivational posters, music, 70 00:04:54,080 --> 00:04:58,760 Speaker 1: my space and I could do it anytime and no 71 00:04:58,800 --> 00:05:02,240 Speaker 1: one was watching, and I got in really good shape 72 00:05:02,640 --> 00:05:06,320 Speaker 1: over time. I had just what I needed and it 73 00:05:06,440 --> 00:05:09,240 Speaker 1: was my space. And it was my refuge too in 74 00:05:09,240 --> 00:05:13,400 Speaker 1: a crazy, big Irish Catholic family. But it could be 75 00:05:13,480 --> 00:05:16,440 Speaker 1: early in the morning before school started, it was oftentimes 76 00:05:16,480 --> 00:05:19,440 Speaker 1: late at night before I went to bed. But it 77 00:05:19,520 --> 00:05:22,520 Speaker 1: was my space and that's what got me started, and 78 00:05:22,600 --> 00:05:25,360 Speaker 1: it ticked off everything I'm going to talk about today. 79 00:05:25,760 --> 00:05:29,240 Speaker 1: But as a teenager, when you're putting together your perfect 80 00:05:29,279 --> 00:05:32,919 Speaker 1: home Jim, and listen, if you have a home, you 81 00:05:33,040 --> 00:05:35,720 Speaker 1: have a home gym, and it's just a matter of 82 00:05:36,279 --> 00:05:40,799 Speaker 1: putting together the perfect Jim for you and your family. 83 00:05:41,360 --> 00:05:44,000 Speaker 1: And I'll leave you with this. The fun kind of 84 00:05:44,720 --> 00:05:48,480 Speaker 1: story was I did it for a year two was 85 00:05:48,520 --> 00:05:51,480 Speaker 1: doing those push ups, doing those crunches following the workouts 86 00:05:51,480 --> 00:05:54,320 Speaker 1: in Franco Colombo's book. And I think it was ninth 87 00:05:54,360 --> 00:05:58,760 Speaker 1: grade summer, little pool party, and I took off my 88 00:05:58,839 --> 00:06:02,640 Speaker 1: shirt and the work had paid off. I had built 89 00:06:02,680 --> 00:06:06,680 Speaker 1: some significant muscle, especially from the push ups, just the 90 00:06:06,720 --> 00:06:10,400 Speaker 1: basic stuff. It took off my shirt and a friend 91 00:06:10,400 --> 00:06:14,760 Speaker 1: looked at me and said, Tom has boobs. Tom has boobs. 92 00:06:15,279 --> 00:06:17,320 Speaker 1: I will never forget that. As a guy, you remember 93 00:06:17,320 --> 00:06:20,520 Speaker 1: things like that. But it was the muscle I had 94 00:06:20,520 --> 00:06:24,159 Speaker 1: built from push ups and chess presses. The basic stuff 95 00:06:25,000 --> 00:06:28,200 Speaker 1: was already starting to show. When we come back from 96 00:06:28,200 --> 00:06:31,480 Speaker 1: the break, it's a great way to to throw to break. 97 00:06:31,880 --> 00:06:34,120 Speaker 1: I'm going to talk about how you put together your 98 00:06:34,360 --> 00:06:37,400 Speaker 1: perfect home, Jim, what to look for, how to do it, 99 00:06:37,440 --> 00:06:40,440 Speaker 1: how to figure it out for you. And there's nothing 100 00:06:40,520 --> 00:06:43,039 Speaker 1: I get more excited about than people who are investing 101 00:06:43,080 --> 00:06:45,800 Speaker 1: in their health. And there's no better place to do 102 00:06:45,839 --> 00:06:48,919 Speaker 1: it than at your home. We'll talk about how Jim's 103 00:06:48,960 --> 00:06:53,159 Speaker 1: and they still will exist. Uh, they still will be around, 104 00:06:53,160 --> 00:06:57,320 Speaker 1: but serve a different purpose. Things are changing for the better. Um. 105 00:06:57,400 --> 00:06:59,960 Speaker 1: But when we come back, I'm gonna tell you how 106 00:07:00,240 --> 00:07:04,039 Speaker 1: you are going to put together you are perfect home gym, 107 00:07:04,279 --> 00:07:14,880 Speaker 1: We'll be right back working out at home. That is 108 00:07:14,920 --> 00:07:17,600 Speaker 1: where most people get in shape first, even the people 109 00:07:17,640 --> 00:07:21,160 Speaker 1: in the gym who are in shape, so many of them, 110 00:07:21,160 --> 00:07:23,760 Speaker 1: and I was one. By the time I got to 111 00:07:23,800 --> 00:07:26,960 Speaker 1: the gym, I was already in pretty good shape because 112 00:07:26,960 --> 00:07:30,600 Speaker 1: I've been working out for several years at home. Because 113 00:07:30,600 --> 00:07:33,240 Speaker 1: most people don't feel good about themselves, they don't want 114 00:07:33,240 --> 00:07:38,400 Speaker 1: to do it in public, especially if you're you know, overweight, 115 00:07:39,120 --> 00:07:42,040 Speaker 1: you don't have really good self image, and that's the 116 00:07:42,080 --> 00:07:45,800 Speaker 1: reason many people start too. So that is another huge 117 00:07:45,920 --> 00:07:51,520 Speaker 1: benefit about exercising at home. First and foremost is the privacy. 118 00:07:52,240 --> 00:07:56,000 Speaker 1: That's really important. But let's start right at the beginning. 119 00:07:56,280 --> 00:07:59,080 Speaker 1: So you're thinking about putting together a home gym, what 120 00:07:59,080 --> 00:08:00,640 Speaker 1: do you do? Where do you start? What do you 121 00:08:00,680 --> 00:08:05,120 Speaker 1: think about? First and foremost is that space I talked 122 00:08:05,160 --> 00:08:08,720 Speaker 1: about earlier. Where is your home gym going to be? 123 00:08:09,280 --> 00:08:12,760 Speaker 1: And ideally like down in the basement where I had mine, 124 00:08:12,880 --> 00:08:15,600 Speaker 1: it is a dedicated space. It is something that will 125 00:08:16,200 --> 00:08:18,120 Speaker 1: stay and it can just can be a corner. I 126 00:08:18,200 --> 00:08:21,080 Speaker 1: just had the corner, but the equipment stayed there. It 127 00:08:21,200 --> 00:08:25,240 Speaker 1: was my space and it was removed from all the 128 00:08:25,320 --> 00:08:29,640 Speaker 1: distractions that were, you know, associated with a family of 129 00:08:29,800 --> 00:08:33,480 Speaker 1: six boys. So if you can start right the where's 130 00:08:33,480 --> 00:08:35,160 Speaker 1: your space going to be? And many of you may 131 00:08:35,200 --> 00:08:36,920 Speaker 1: say lifts and I live in an apartment, I have 132 00:08:36,920 --> 00:08:40,960 Speaker 1: a small house. I don't have a dedicated space, well 133 00:08:41,240 --> 00:08:44,600 Speaker 1: even a corner wherever it is. Figure that out. And 134 00:08:44,640 --> 00:08:47,040 Speaker 1: some of you may have a whole room or an 135 00:08:47,160 --> 00:08:51,440 Speaker 1: entire finished basement. But first and foremost, figure out where 136 00:08:51,440 --> 00:08:53,439 Speaker 1: that space is going to be, because that's gonna then 137 00:08:53,480 --> 00:08:56,400 Speaker 1: dictate what you put in there. And you do not 138 00:08:57,240 --> 00:09:00,640 Speaker 1: need a lot of space at all. Okay, if you're 139 00:09:00,679 --> 00:09:03,240 Speaker 1: someone who says, listen, I'm a college kid or have 140 00:09:03,280 --> 00:09:06,640 Speaker 1: an apartment, I don't have pretty much anything. You're gonna 141 00:09:06,679 --> 00:09:10,160 Speaker 1: start with a mat and body weight exercises. That's it. 142 00:09:10,800 --> 00:09:13,640 Speaker 1: So you may not have the ability to put anything 143 00:09:13,640 --> 00:09:15,760 Speaker 1: out there. It may be just in front of the 144 00:09:15,800 --> 00:09:18,680 Speaker 1: TV or in your bedroom or somewhere like that. So 145 00:09:18,720 --> 00:09:21,240 Speaker 1: at the very least, grab them at and that's where 146 00:09:21,320 --> 00:09:25,840 Speaker 1: you will do your body weight exercises, your stretches, all 147 00:09:25,880 --> 00:09:29,120 Speaker 1: of those type of things. I'm gonna skip ahead a 148 00:09:29,120 --> 00:09:31,760 Speaker 1: little bit because if that's what you are going to do, 149 00:09:31,840 --> 00:09:34,400 Speaker 1: if you have such limited space that you're literally just 150 00:09:34,440 --> 00:09:36,800 Speaker 1: going to have a mat and that's awesome. By the way, 151 00:09:36,960 --> 00:09:39,600 Speaker 1: you can get in like Tom has boobs came from 152 00:09:39,600 --> 00:09:43,200 Speaker 1: push ups. That's okay. So then content and that's what's 153 00:09:43,320 --> 00:09:46,880 Speaker 1: totally different today than when I was a kid. I 154 00:09:46,960 --> 00:09:48,720 Speaker 1: was going out of a book. But if you have 155 00:09:48,840 --> 00:09:52,160 Speaker 1: limited space and there are now products, there's something that 156 00:09:52,200 --> 00:09:56,520 Speaker 1: goes on your wall that that delivers content. There's so 157 00:09:56,559 --> 00:10:01,480 Speaker 1: many different fitness technologies out there to deliver the content 158 00:10:01,559 --> 00:10:03,600 Speaker 1: to you. But that may be something right. So you 159 00:10:03,640 --> 00:10:05,920 Speaker 1: may say, okay, Tom, I got I can do a 160 00:10:06,040 --> 00:10:10,559 Speaker 1: matt and I can do a device, my tablet, and 161 00:10:10,600 --> 00:10:12,960 Speaker 1: I'm gonna watch videos and I'm going to do it 162 00:10:13,000 --> 00:10:17,320 Speaker 1: to that awesome. That's your home gym. And that's enough 163 00:10:17,360 --> 00:10:19,360 Speaker 1: to get you started, and that's enough to get you 164 00:10:19,400 --> 00:10:24,000 Speaker 1: in phenomenal shape, and let's take it up. Maybe you say, okay, 165 00:10:24,040 --> 00:10:25,640 Speaker 1: I do have a little bit of space. I do 166 00:10:25,720 --> 00:10:28,040 Speaker 1: have a corner of my gym or a corner of 167 00:10:28,080 --> 00:10:31,600 Speaker 1: a room, and I can put some pieces in there. 168 00:10:32,880 --> 00:10:36,000 Speaker 1: So the two things you're going to think about the 169 00:10:36,040 --> 00:10:40,400 Speaker 1: top two considerations for your home gym are what's my 170 00:10:40,480 --> 00:10:44,840 Speaker 1: cardio and what's my strength training. What's my cardio and 171 00:10:44,880 --> 00:10:48,760 Speaker 1: what's my strength training? And let's again go to Well, 172 00:10:49,040 --> 00:10:52,800 Speaker 1: if you can only do one thing, one thing, it's 173 00:10:52,840 --> 00:10:56,320 Speaker 1: gonna be cardio first, because you can always do the 174 00:10:56,360 --> 00:11:01,120 Speaker 1: body weight exercises. And many people want that weight loss, 175 00:11:01,120 --> 00:11:04,199 Speaker 1: they want to burn calories. So if you said I'm 176 00:11:04,200 --> 00:11:07,000 Speaker 1: gonna start with one piece, what should I do? I 177 00:11:07,040 --> 00:11:09,560 Speaker 1: would say, we're gonna figure out that cardio piece that 178 00:11:09,600 --> 00:11:11,760 Speaker 1: works for you, and you're gonna do push ups and 179 00:11:11,800 --> 00:11:14,400 Speaker 1: planks and squats and lunges and body weight exercises in 180 00:11:14,440 --> 00:11:19,920 Speaker 1: the meantime. So cardio, and let's go there. What is 181 00:11:19,960 --> 00:11:24,600 Speaker 1: the best cardio whole separate show, the best cardio, the 182 00:11:24,720 --> 00:11:28,280 Speaker 1: perfect home gym for you is what you are going 183 00:11:28,320 --> 00:11:33,720 Speaker 1: to use. Cardio is getting your heart rate up. That 184 00:11:33,760 --> 00:11:39,079 Speaker 1: can be a treadmill, an elliptical. It can be a 185 00:11:39,200 --> 00:11:44,120 Speaker 1: stationary bike. Did I say rolling machine already? And let 186 00:11:44,120 --> 00:11:47,600 Speaker 1: me backtrack a little bit again. If you have just 187 00:11:48,080 --> 00:11:51,400 Speaker 1: space for body weight exercises, it's running in place, it's 188 00:11:51,520 --> 00:11:54,360 Speaker 1: jumping jack's, it's burpies. I won't do them, you can. 189 00:11:54,840 --> 00:11:56,880 Speaker 1: It's something that gets your heart rate up. It can 190 00:11:56,920 --> 00:12:00,200 Speaker 1: be skaters jumping side to side. If you say, you 191 00:12:00,200 --> 00:12:02,360 Speaker 1: know what, I need a little something a jump rope. 192 00:12:02,960 --> 00:12:06,040 Speaker 1: So if you have that limited space the matt you 193 00:12:06,080 --> 00:12:09,679 Speaker 1: can do body weight exercises for strength and body weight 194 00:12:09,760 --> 00:12:13,720 Speaker 1: moves for cardio. All right, But then I want you 195 00:12:13,840 --> 00:12:16,679 Speaker 1: to do some homework. When people ask me what they 196 00:12:16,679 --> 00:12:18,880 Speaker 1: should get for the house, like what do you like? 197 00:12:19,440 --> 00:12:22,040 Speaker 1: And then you have to take into consideration do you 198 00:12:22,040 --> 00:12:24,800 Speaker 1: have a spouse, do you have kids? Who else is 199 00:12:24,840 --> 00:12:26,760 Speaker 1: going to use it? So I want you to get 200 00:12:26,840 --> 00:12:30,440 Speaker 1: the piece of cardio that the most people are going 201 00:12:30,480 --> 00:12:32,760 Speaker 1: to use the most frequently. So you have to do 202 00:12:32,840 --> 00:12:35,880 Speaker 1: some soul searching. What do you like? There is no 203 00:12:36,040 --> 00:12:38,720 Speaker 1: best piece of cardio other than the one you are 204 00:12:38,760 --> 00:12:41,520 Speaker 1: going to use the most. I can tell you something 205 00:12:41,559 --> 00:12:43,079 Speaker 1: that's going to burn the most calories, but if you 206 00:12:43,120 --> 00:12:46,640 Speaker 1: don't like it, you're not gonna do it. It doesn't 207 00:12:46,640 --> 00:12:49,800 Speaker 1: matter burns no calories if you don't use it. So 208 00:12:49,880 --> 00:12:53,040 Speaker 1: what is your cardio? What is your cardio? What do 209 00:12:53,080 --> 00:12:55,880 Speaker 1: you like doing? Wassn't If you're a cyclist and you 210 00:12:55,920 --> 00:12:59,080 Speaker 1: want to cycle inside. If you're an outdoor then you 211 00:12:59,120 --> 00:13:03,800 Speaker 1: get a stationary trainer for your bike, especially winter time. Right. 212 00:13:03,800 --> 00:13:06,280 Speaker 1: If you're like Okay, my home gym is gonna be 213 00:13:06,760 --> 00:13:09,920 Speaker 1: primarily used in the winter because I'm gonna be outside, 214 00:13:10,480 --> 00:13:15,520 Speaker 1: and that's another thing. Home workouts also include for me outside, right, 215 00:13:15,760 --> 00:13:18,640 Speaker 1: it's not going to the gym, But that's a consideration. 216 00:13:18,640 --> 00:13:21,920 Speaker 1: If you're a cyclist triathlete, but you're like, you know, 217 00:13:22,000 --> 00:13:23,640 Speaker 1: I have a really good bike that I want to 218 00:13:23,720 --> 00:13:26,440 Speaker 1: use in the winter, then you buy a trainer and 219 00:13:26,480 --> 00:13:31,520 Speaker 1: you give a dedicated space for that, and that is 220 00:13:31,559 --> 00:13:36,040 Speaker 1: what works for you. Okay, so then it's cost. I 221 00:13:36,160 --> 00:13:38,959 Speaker 1: got to talk about cost. But let me say this. 222 00:13:40,280 --> 00:13:42,320 Speaker 1: I want you to spend as much as you can 223 00:13:43,160 --> 00:13:46,920 Speaker 1: because it's pretty simple. When you buy something that's cheap, 224 00:13:46,920 --> 00:13:50,720 Speaker 1: two things happen. They it's cheap for a reason, and 225 00:13:50,760 --> 00:13:53,439 Speaker 1: when you're not invested, you're less likely to use it. 226 00:13:53,679 --> 00:13:56,800 Speaker 1: You are more likely to use something that you spend 227 00:13:56,800 --> 00:13:59,880 Speaker 1: some money on. That's just the way the world works. 228 00:14:00,000 --> 00:14:02,480 Speaker 1: If you buy something that's inexpensive, that that you're not 229 00:14:02,520 --> 00:14:06,960 Speaker 1: really excited about, that you're not literally financially invested in, 230 00:14:07,280 --> 00:14:10,400 Speaker 1: you are less likely to use it. So spend some 231 00:14:10,440 --> 00:14:13,800 Speaker 1: money invest in your health. It is the single greatest 232 00:14:14,040 --> 00:14:19,120 Speaker 1: investment you can make cheap. As cheap I've talked about 233 00:14:19,120 --> 00:14:21,440 Speaker 1: when I did my first iron Man, I didn't have 234 00:14:21,480 --> 00:14:25,920 Speaker 1: any money, I didn't own a bike. I was putting 235 00:14:25,960 --> 00:14:28,000 Speaker 1: everything on a credit card, and it scared the heck 236 00:14:28,000 --> 00:14:30,480 Speaker 1: out of me, and it took forever to pay off. 237 00:14:31,360 --> 00:14:34,040 Speaker 1: But I was invested and I was darn well going 238 00:14:34,040 --> 00:14:36,240 Speaker 1: to use it, and it was the greatest investment I 239 00:14:36,280 --> 00:14:42,160 Speaker 1: ever did. Okay, so, Cardio, what is your favorite type 240 00:14:42,200 --> 00:14:46,240 Speaker 1: that you're gonna do at home? Walking, running, stationary bike? 241 00:14:46,800 --> 00:14:50,760 Speaker 1: I think long and hard about what you and whoever 242 00:14:50,760 --> 00:14:52,960 Speaker 1: else is in your household is going to use the most, 243 00:14:53,000 --> 00:14:57,000 Speaker 1: all right, and then let's go to strength. Really simply again, 244 00:14:57,080 --> 00:15:00,560 Speaker 1: body weight exercises, that's where you start. Always be a 245 00:15:00,600 --> 00:15:05,320 Speaker 1: foundation of your program, regardless. But then I like to 246 00:15:05,360 --> 00:15:10,320 Speaker 1: go to dumbbells. Dumbbells don't take up a lot of space. 247 00:15:10,440 --> 00:15:14,640 Speaker 1: That's super important. We'll talk about space. And when I 248 00:15:14,680 --> 00:15:17,120 Speaker 1: put together my first home gym, I was so excited, 249 00:15:17,160 --> 00:15:19,480 Speaker 1: and I did have a couple extra dollars and I 250 00:15:19,520 --> 00:15:25,720 Speaker 1: spent a lot on a humongous set, enormous set of 251 00:15:25,840 --> 00:15:29,280 Speaker 1: chrome dumbbells, super expensive. When all the way across the wall, 252 00:15:29,360 --> 00:15:33,440 Speaker 1: guess what, They're all gone because Now I have the 253 00:15:33,480 --> 00:15:38,000 Speaker 1: selectorized dumbbells, one set of dumbbells that goes from ten 254 00:15:38,040 --> 00:15:41,680 Speaker 1: to ninety pounds, and there are many different versions of those. 255 00:15:42,400 --> 00:15:46,360 Speaker 1: So because dumbells a take up such a little, uh 256 00:15:46,640 --> 00:15:49,840 Speaker 1: small amount of space, now you can do one set 257 00:15:50,320 --> 00:15:54,960 Speaker 1: and there's many variations thereof and an infinite number of exercises. 258 00:15:55,120 --> 00:15:58,320 Speaker 1: That's super important. So we want the most getting the 259 00:15:58,360 --> 00:16:01,040 Speaker 1: most bang for your buck. What are you gonna use 260 00:16:01,080 --> 00:16:03,160 Speaker 1: the most and be able to do the most with? 261 00:16:04,320 --> 00:16:07,080 Speaker 1: Dumbbells are just one of those things. You can also 262 00:16:07,120 --> 00:16:10,320 Speaker 1: get barbells if that's what you're into, But what is 263 00:16:10,360 --> 00:16:14,080 Speaker 1: your strength? Now, if you're someone who wants to invest 264 00:16:14,160 --> 00:16:17,920 Speaker 1: in a multi station, much more expensive and takes up 265 00:16:18,000 --> 00:16:19,840 Speaker 1: much more space, But if you have it and you're 266 00:16:19,880 --> 00:16:22,800 Speaker 1: gonna use it, then buy it. I had a client 267 00:16:22,840 --> 00:16:26,280 Speaker 1: who had one of the best multi stations and he 268 00:16:26,280 --> 00:16:29,000 Speaker 1: could do so many different things off it wasn't inexpensive. 269 00:16:29,560 --> 00:16:32,800 Speaker 1: It lasted him forever and he gave him so many 270 00:16:32,840 --> 00:16:36,520 Speaker 1: options and he had the space. So so that's important. 271 00:16:37,360 --> 00:16:39,200 Speaker 1: But again, you do not have to spend a lot 272 00:16:39,200 --> 00:16:42,720 Speaker 1: of money. You can get resistance bands, the the rubber 273 00:16:42,760 --> 00:16:45,800 Speaker 1: bands with the handles. You can get straps, the ones 274 00:16:45,880 --> 00:16:48,880 Speaker 1: that hang and you do body weight exercises with the straps. Again, 275 00:16:49,000 --> 00:16:51,920 Speaker 1: I'm not gonna give you brand names. There's many different options, 276 00:16:52,640 --> 00:16:57,640 Speaker 1: But what is your strength? Dumb bells, barbells, a multi station. 277 00:16:57,960 --> 00:17:03,320 Speaker 1: You need cardio and you need strength, and you can 278 00:17:03,600 --> 00:17:10,480 Speaker 1: get again with the bands. So many different options, and 279 00:17:10,520 --> 00:17:12,120 Speaker 1: it takes up such little space. And by the way, 280 00:17:12,119 --> 00:17:13,960 Speaker 1: with the bands, I take those on the road with 281 00:17:13,960 --> 00:17:18,159 Speaker 1: me too when I travel. So as you expand your equipment, 282 00:17:19,000 --> 00:17:22,960 Speaker 1: it takes on different functions as well. And again it's 283 00:17:23,040 --> 00:17:27,720 Speaker 1: not expensive. It's not expensive, and that is a big consideration, 284 00:17:28,880 --> 00:17:32,120 Speaker 1: but you can add to it over time. So what's 285 00:17:32,119 --> 00:17:39,320 Speaker 1: your cardio, what's your strength? And listen, kettle bells, medicine balls, 286 00:17:39,440 --> 00:17:41,560 Speaker 1: these are the fun things to add to your gym 287 00:17:41,600 --> 00:17:44,960 Speaker 1: two piece by piece. But I want to start with 288 00:17:45,040 --> 00:17:48,720 Speaker 1: the foundation, and a selectorized set of dumbbells is a 289 00:17:48,760 --> 00:17:51,640 Speaker 1: great place to start, or a couple of sets if listen, 290 00:17:51,680 --> 00:17:53,840 Speaker 1: if you don't want to do, if you don't need 291 00:17:54,200 --> 00:17:56,119 Speaker 1: a bunch, you get a light and a medium and 292 00:17:56,119 --> 00:17:59,199 Speaker 1: a heavy set. You can start there less expensive than 293 00:17:59,240 --> 00:18:02,720 Speaker 1: the selectorized ease So by a light set, a medium set, 294 00:18:02,760 --> 00:18:04,760 Speaker 1: and a heavy set for you. But over time, you 295 00:18:04,800 --> 00:18:07,760 Speaker 1: want as many options as possible, because that's what I 296 00:18:07,800 --> 00:18:09,480 Speaker 1: see too. By the way I used to go when 297 00:18:09,480 --> 00:18:11,919 Speaker 1: as a personal trainer training clients in their homes, I 298 00:18:11,920 --> 00:18:13,920 Speaker 1: would go into their homes and they would have a 299 00:18:14,000 --> 00:18:16,840 Speaker 1: quote unquote home Jim, but it would be like a 300 00:18:16,920 --> 00:18:21,119 Speaker 1: set of three pound dumbbells, one of forty five pound 301 00:18:21,200 --> 00:18:26,160 Speaker 1: dumbell and a set of sixty pounds like crazy range. 302 00:18:26,200 --> 00:18:29,320 Speaker 1: They're doing exercises they shouldn't be doing with weights they 303 00:18:29,320 --> 00:18:33,760 Speaker 1: shouldn't be doing it with. So you want the right 304 00:18:33,800 --> 00:18:38,760 Speaker 1: weight for the exercises you are doing. Super super important. 305 00:18:39,960 --> 00:18:42,960 Speaker 1: And it is so much easier now to do your homework. 306 00:18:43,440 --> 00:18:46,680 Speaker 1: So as you're trying to think about what cardio piece 307 00:18:46,720 --> 00:18:49,040 Speaker 1: you want to add, as you're trying to think about 308 00:18:49,040 --> 00:18:51,320 Speaker 1: what strength back in the day, you had to go 309 00:18:51,359 --> 00:18:54,760 Speaker 1: into a store and that store would have a limited 310 00:18:54,840 --> 00:18:58,320 Speaker 1: number of options. Go online, start poking around, read reviews, 311 00:18:58,640 --> 00:19:02,159 Speaker 1: watch videos, talk to your friends, and if you want 312 00:19:02,200 --> 00:19:04,600 Speaker 1: to go into a store, that's important too. If you're 313 00:19:04,600 --> 00:19:07,119 Speaker 1: spending money on you say hey, this cardio piece I 314 00:19:07,160 --> 00:19:10,520 Speaker 1: like this, or or this strength tower or whatever you're 315 00:19:10,520 --> 00:19:12,720 Speaker 1: thinking about, and there is a way for you to 316 00:19:12,720 --> 00:19:15,520 Speaker 1: go in and see it. Then do that because oftentimes 317 00:19:15,520 --> 00:19:19,080 Speaker 1: it's it's better or worse in person, depending on what 318 00:19:19,119 --> 00:19:22,359 Speaker 1: you're looking for and what you're looking at. So do 319 00:19:22,440 --> 00:19:28,199 Speaker 1: your homework, go online and start watching and read reviews. 320 00:19:28,280 --> 00:19:33,240 Speaker 1: So easy, right, ask your friends and with all these 321 00:19:33,240 --> 00:19:36,560 Speaker 1: new options for home equipment, and you say, you talk 322 00:19:36,640 --> 00:19:38,560 Speaker 1: to a friend of yours and they say, you know, 323 00:19:38,680 --> 00:19:41,399 Speaker 1: I I love this new piece I got. Say can 324 00:19:41,440 --> 00:19:43,720 Speaker 1: I try it? And go to their house and try it. 325 00:19:44,280 --> 00:19:46,080 Speaker 1: Because you are investing. I don't want you to make 326 00:19:46,119 --> 00:19:48,480 Speaker 1: a purchase that you don't want and you're not going 327 00:19:48,520 --> 00:19:51,320 Speaker 1: to use. So you know, it doesn't take a lot 328 00:19:51,359 --> 00:19:54,639 Speaker 1: of time to poke around online and figure out what 329 00:19:54,680 --> 00:19:58,680 Speaker 1: you're going to use. And finally you've got your cardio, 330 00:19:58,840 --> 00:20:01,560 Speaker 1: You've got your strength. Let's assume for now that you're 331 00:20:01,640 --> 00:20:05,320 Speaker 1: using the dumbbells. The third piece you got your car, 332 00:20:05,400 --> 00:20:07,360 Speaker 1: You've got your strength. I would want you to get 333 00:20:07,400 --> 00:20:10,240 Speaker 1: something like a bench, a bench to do your chess 334 00:20:10,280 --> 00:20:13,720 Speaker 1: presses on different exercises. The problem with the benches it 335 00:20:13,760 --> 00:20:16,400 Speaker 1: does take up some space. You can get different benches, 336 00:20:16,440 --> 00:20:20,800 Speaker 1: different quality, cost and do different things. With him. But 337 00:20:20,840 --> 00:20:24,639 Speaker 1: a basic bench is a great addition. That's the third piece. 338 00:20:24,720 --> 00:20:28,240 Speaker 1: You don't need it, and the option if you don't 339 00:20:28,280 --> 00:20:30,240 Speaker 1: want to bench and don't have the space and don't 340 00:20:30,240 --> 00:20:33,600 Speaker 1: want to spend the money. What I talk about is 341 00:20:33,800 --> 00:20:37,320 Speaker 1: a stability ball. Now, stability ball can be your bench 342 00:20:38,640 --> 00:20:41,560 Speaker 1: and you can move it so easily. It is so 343 00:20:41,680 --> 00:20:44,240 Speaker 1: less expensive. And the great thing about a stability ball 344 00:20:44,320 --> 00:20:46,080 Speaker 1: is you can do so much more with it than 345 00:20:46,119 --> 00:20:48,639 Speaker 1: you can with just a bench. You can do all 346 00:20:48,680 --> 00:20:53,720 Speaker 1: those stability ball exercises, all those ab exercises, stretching, so 347 00:20:54,200 --> 00:20:59,199 Speaker 1: many other options at a cheaper price. So there you go. 348 00:21:00,040 --> 00:21:04,840 Speaker 1: What's your cardio, what's your strength, and that third component. 349 00:21:04,880 --> 00:21:06,840 Speaker 1: If you're you're gonna do some chest presses, you want 350 00:21:06,840 --> 00:21:10,640 Speaker 1: to sit. It's either a bench or a stability ball, 351 00:21:10,680 --> 00:21:13,080 Speaker 1: and a stability ball is a great place to start. 352 00:21:14,520 --> 00:21:17,080 Speaker 1: And before I go to the break with the stability ball, 353 00:21:17,240 --> 00:21:18,879 Speaker 1: know this, a lot of people don't realize there are 354 00:21:18,880 --> 00:21:23,760 Speaker 1: different sizes. Know that based on your height. So if 355 00:21:23,800 --> 00:21:26,040 Speaker 1: you look at the side of a stability ball box 356 00:21:26,400 --> 00:21:28,760 Speaker 1: you go online, start poking around, there will be a 357 00:21:28,800 --> 00:21:31,320 Speaker 1: height range and that is the ball you get, Especially 358 00:21:31,320 --> 00:21:34,359 Speaker 1: when you're doing ab exercises and things like that. You 359 00:21:34,400 --> 00:21:37,320 Speaker 1: want it to be the correct height for you. And 360 00:21:37,359 --> 00:21:40,800 Speaker 1: just a funny story. I used to go on fitness 361 00:21:40,800 --> 00:21:43,480 Speaker 1: shoots for magazines and make sure that they were doing 362 00:21:43,800 --> 00:21:46,600 Speaker 1: their exercises correctly. A great job. One of my first 363 00:21:46,680 --> 00:21:49,000 Speaker 1: kind of fitness consultant jobs back in the day in 364 00:21:49,000 --> 00:21:51,360 Speaker 1: New York City, Self magazine, Women's Health, things like that. 365 00:21:51,800 --> 00:21:54,880 Speaker 1: And I can't tell you how many times I would 366 00:21:54,920 --> 00:21:56,879 Speaker 1: go on set and they would have a stability ball, 367 00:21:57,119 --> 00:21:58,760 Speaker 1: but they would have it in a box and they 368 00:21:58,800 --> 00:22:02,480 Speaker 1: didn't know that you needed the pump or there's many 369 00:22:02,480 --> 00:22:05,199 Speaker 1: different ways to inflate it. They wouldn't have it. And 370 00:22:05,320 --> 00:22:09,680 Speaker 1: I actually inflated many by mouth. That takes a while. 371 00:22:10,080 --> 00:22:12,800 Speaker 1: That was really tiring. I got really dizzy. It was 372 00:22:12,800 --> 00:22:14,800 Speaker 1: a really bad way to start the day. So I 373 00:22:14,800 --> 00:22:17,840 Speaker 1: started bringing pumps with me just to make sure. Uh. 374 00:22:17,960 --> 00:22:21,080 Speaker 1: Funny little side story. All right, another quick break, final break, 375 00:22:21,359 --> 00:22:23,119 Speaker 1: and when we come back, we're gonna pull it all together. 376 00:22:23,160 --> 00:22:26,239 Speaker 1: I'm actually tell you about studies into working at home 377 00:22:26,280 --> 00:22:29,840 Speaker 1: and things like that. But again, if you have a home, 378 00:22:29,920 --> 00:22:33,240 Speaker 1: you have a home gym, and there's no better investment 379 00:22:33,240 --> 00:22:35,280 Speaker 1: than your health and I'm gonna tell you why. We'll 380 00:22:35,320 --> 00:22:39,680 Speaker 1: be right back. Let's talk deodorant. I am someone who sweats. 381 00:22:39,800 --> 00:22:42,199 Speaker 1: I've talked about it in previous shows. Not something you 382 00:22:42,200 --> 00:22:44,120 Speaker 1: want to hear a lot about, which is why I'm 383 00:22:44,160 --> 00:22:46,600 Speaker 1: constantly looking for the best products. And it goes for 384 00:22:46,680 --> 00:22:50,199 Speaker 1: my entire life. Like I went the healthiest, most natural 385 00:22:50,200 --> 00:22:54,399 Speaker 1: whenever possible. Products that also work, and that's super important, right. 386 00:22:54,400 --> 00:22:56,720 Speaker 1: They can't just be natural. They gotta work, especially when 387 00:22:56,720 --> 00:22:59,000 Speaker 1: it comes to deodorant. And a couple of years ago, 388 00:22:59,040 --> 00:23:03,000 Speaker 1: I made the switch from antiperspirant deodato just deodorant. I 389 00:23:03,040 --> 00:23:06,359 Speaker 1: don't need the antiperspirant aspects were actually making me sweat. 390 00:23:06,640 --> 00:23:10,240 Speaker 1: I found out counterintuitive, but that's my experience. So I 391 00:23:10,320 --> 00:23:12,719 Speaker 1: use native deodorant and I love it for many reasons. 392 00:23:12,760 --> 00:23:15,480 Speaker 1: They create safe, simple, effective products that people use in 393 00:23:15,480 --> 00:23:19,879 Speaker 1: the bathroom every day. Products with trusted ingredients and trusted performance. 394 00:23:19,880 --> 00:23:22,320 Speaker 1: And that's what I'm looking for, because all this stuff 395 00:23:22,359 --> 00:23:25,800 Speaker 1: matters when we're trying to be healthy. Uh, formulated without aluminum, 396 00:23:25,840 --> 00:23:29,080 Speaker 1: parabins and talcue and as I was saying, they're filled 397 00:23:29,119 --> 00:23:32,440 Speaker 1: with ingredients found in nature, such as coconut oil. Shay 398 00:23:32,480 --> 00:23:36,000 Speaker 1: butter and tapioca start right to absorb the wetness. So 399 00:23:36,040 --> 00:23:39,080 Speaker 1: there you go, and they're not tested on animals. There's 400 00:23:39,200 --> 00:23:42,080 Speaker 1: free shipping and return so Native Deodorant and if you 401 00:23:42,080 --> 00:23:45,920 Speaker 1: want off hey, here you go. Little savings for you. 402 00:23:46,080 --> 00:23:49,119 Speaker 1: Visit Native Deodorant that's an A T i v. E. 403 00:23:49,920 --> 00:23:54,199 Speaker 1: Native Deodorant dot com and use promo code fitness. I 404 00:23:54,240 --> 00:23:56,679 Speaker 1: love it for many different reasons. Again, over eight thousand 405 00:23:56,680 --> 00:24:00,600 Speaker 1: five star reviews. That's super important, proven that people like it. Right. 406 00:24:00,640 --> 00:24:03,520 Speaker 1: It's aluminum free, as I said, safe and effective, and 407 00:24:03,600 --> 00:24:06,600 Speaker 1: they have fewer simpler ingredients so you know everything that's 408 00:24:06,600 --> 00:24:09,399 Speaker 1: in it. That's like with your food. You want to 409 00:24:09,400 --> 00:24:12,119 Speaker 1: know what's in it. And the fewer ingredients, the more natural, 410 00:24:12,200 --> 00:24:14,520 Speaker 1: the better. All of this stuff matters. It all adds 411 00:24:14,640 --> 00:24:17,159 Speaker 1: up and finally it comes in a wide variety of 412 00:24:17,160 --> 00:24:19,760 Speaker 1: sense for both men and women regardless. Right, and they 413 00:24:19,840 --> 00:24:23,760 Speaker 1: release new limited editions seasonal Sense throughout the year. They 414 00:24:23,760 --> 00:24:27,959 Speaker 1: offer an unscented formula and baking soda free formula. Also 415 00:24:28,160 --> 00:24:30,560 Speaker 1: for those of you who have sensitivities. I love it. 416 00:24:30,840 --> 00:24:33,280 Speaker 1: I use it. We use it on air too, which 417 00:24:33,320 --> 00:24:34,920 Speaker 1: is really important for me because that's when when the 418 00:24:35,000 --> 00:24:36,879 Speaker 1: lights are hot and everything. I don't want to I 419 00:24:36,880 --> 00:24:38,280 Speaker 1: don't want to smell, when I don't want to sweat. 420 00:24:38,280 --> 00:24:41,240 Speaker 1: Those are two kind of important things. So Native Deodorant 421 00:24:41,240 --> 00:24:45,600 Speaker 1: once again for off visit Native Deodorant dot com. Use 422 00:24:45,640 --> 00:24:48,760 Speaker 1: promo code fitness. All right, So we talked about cardio, 423 00:24:48,840 --> 00:24:53,040 Speaker 1: we talked about strength, We talked about figuring out what 424 00:24:53,119 --> 00:24:54,800 Speaker 1: you're going to use the most. And one thing I 425 00:24:54,840 --> 00:24:57,160 Speaker 1: have to throw in here that didn't exist not too 426 00:24:57,160 --> 00:25:01,280 Speaker 1: long ago was content. Content that is king now. So 427 00:25:01,400 --> 00:25:03,800 Speaker 1: are you gonna watch videos? Are you going to use 428 00:25:04,200 --> 00:25:08,919 Speaker 1: different cycling apps, strength training apps? Different Connected fitness is 429 00:25:08,920 --> 00:25:12,359 Speaker 1: the term they use now. It's all about content, like 430 00:25:12,400 --> 00:25:13,760 Speaker 1: telling you what to do. You get the dumbells, you 431 00:25:13,760 --> 00:25:15,199 Speaker 1: don't know what to do with them, You get on 432 00:25:15,280 --> 00:25:17,880 Speaker 1: your bike, and you want workouts to go with it. 433 00:25:18,119 --> 00:25:21,280 Speaker 1: So that is a consideration that is new and exciting 434 00:25:21,560 --> 00:25:25,080 Speaker 1: and there's so many options. So that is the final 435 00:25:25,200 --> 00:25:28,800 Speaker 1: major consideration you're gonna make with your home gym is 436 00:25:28,880 --> 00:25:32,080 Speaker 1: are you going to use connected fitness? And what is that? 437 00:25:32,440 --> 00:25:34,760 Speaker 1: There are things for cyclists, there are things for runners. 438 00:25:34,800 --> 00:25:38,640 Speaker 1: You can run in different locations, you can stream all 439 00:25:38,680 --> 00:25:41,720 Speaker 1: of these things to a big TV. There are coached 440 00:25:41,720 --> 00:25:46,720 Speaker 1: workouts audio and video for almost every piece of cardio 441 00:25:46,800 --> 00:25:49,920 Speaker 1: now and strength workouts as well. And if you're someone 442 00:25:49,920 --> 00:25:53,639 Speaker 1: who says you just want the mat and body weight 443 00:25:53,680 --> 00:25:57,080 Speaker 1: workouts and or workouts with limited equipment, but with content, 444 00:25:57,480 --> 00:25:59,159 Speaker 1: there are those options as well. I'm not going to 445 00:25:59,240 --> 00:26:02,040 Speaker 1: give you the brand names, but when you start poking 446 00:26:02,040 --> 00:26:05,200 Speaker 1: around and talking to people and thinking about what you like. 447 00:26:05,400 --> 00:26:07,399 Speaker 1: If you're a cyclist and you say I'm gonna buy 448 00:26:07,440 --> 00:26:10,479 Speaker 1: a stationary bike, and then I want content to go 449 00:26:10,560 --> 00:26:13,439 Speaker 1: with that, So you're gonna start researching what kind of 450 00:26:13,440 --> 00:26:17,200 Speaker 1: workouts you want. And for the hardcore cyclists their apps 451 00:26:17,200 --> 00:26:19,200 Speaker 1: that that I use for training for an iron man, 452 00:26:19,640 --> 00:26:22,240 Speaker 1: and then there are other workouts that are just like 453 00:26:22,359 --> 00:26:24,879 Speaker 1: group workouts with a teacher and things like that. But 454 00:26:24,960 --> 00:26:27,920 Speaker 1: that is the final consideration, or one of the considerations, 455 00:26:28,440 --> 00:26:31,760 Speaker 1: along with the strength and the cardio, is the connected fitness, 456 00:26:31,880 --> 00:26:36,160 Speaker 1: What peace, if any do you want? What do you like? 457 00:26:36,400 --> 00:26:38,640 Speaker 1: And it's so goes back to what do you like? 458 00:26:39,080 --> 00:26:43,439 Speaker 1: That is crucial. But get really excited because when they 459 00:26:43,440 --> 00:26:46,280 Speaker 1: talked about people not exercising at home or you know 460 00:26:46,640 --> 00:26:49,360 Speaker 1: that coat rack, the proverbial coat rack well, guess what 461 00:26:49,600 --> 00:26:52,920 Speaker 1: treadmills are uh not the coat racks they used to be. 462 00:26:53,119 --> 00:26:55,680 Speaker 1: Olypticals are not the coat racks they used to be. 463 00:26:55,680 --> 00:26:58,760 Speaker 1: Because there is the connected fitness. There is so many things. 464 00:26:58,760 --> 00:27:01,720 Speaker 1: Have you listened to my show Own Dissociation. There's so 465 00:27:01,720 --> 00:27:04,600 Speaker 1: many ways to disassociate to make exercise more fun. And 466 00:27:04,600 --> 00:27:07,080 Speaker 1: if you haven't listened to that show, listen to that 467 00:27:07,119 --> 00:27:10,679 Speaker 1: show before you put together your home Jim okay, because 468 00:27:10,720 --> 00:27:14,720 Speaker 1: that's super important. So many different ways to make your 469 00:27:14,880 --> 00:27:19,919 Speaker 1: home workout fun and effective, Holy cow, fun and effective. 470 00:27:21,240 --> 00:27:23,720 Speaker 1: Those things used to be mutually exclusive. You go, oh, 471 00:27:23,840 --> 00:27:25,560 Speaker 1: effective means I have to work out really hard and 472 00:27:25,600 --> 00:27:28,000 Speaker 1: I'm not going to enjoy it. All the yeah butts 473 00:27:28,000 --> 00:27:32,480 Speaker 1: are gone. I've said it before. It's a good and 474 00:27:32,520 --> 00:27:36,359 Speaker 1: a bad thing. That's the disruption and fitness, the excuses 475 00:27:36,400 --> 00:27:42,480 Speaker 1: so many people had, they're all gone. Time gone, expense gone, 476 00:27:43,280 --> 00:27:46,840 Speaker 1: boring gone. You just gotta find what you like. So again, 477 00:27:46,880 --> 00:27:49,000 Speaker 1: as I came up with the title for this show, 478 00:27:49,040 --> 00:27:53,399 Speaker 1: designing your Perfect Home Jim perfect, is for you what 479 00:27:53,640 --> 00:27:58,680 Speaker 1: content will get you engaged, what piece of equipment will 480 00:27:58,800 --> 00:28:04,639 Speaker 1: keep you cited and interested? And that is really important 481 00:28:04,680 --> 00:28:09,000 Speaker 1: because listen what's so interesting is I was researching this show. 482 00:28:09,040 --> 00:28:10,800 Speaker 1: I was looking up because we talked about science here 483 00:28:10,840 --> 00:28:12,760 Speaker 1: all the time, right, and so I was like, Okay, 484 00:28:12,760 --> 00:28:16,400 Speaker 1: what are the articles, what are the studies on exercising 485 00:28:16,400 --> 00:28:19,280 Speaker 1: at home? You know what, There aren't a lot that 486 00:28:19,320 --> 00:28:22,320 Speaker 1: come up right away at all. And the majority of 487 00:28:22,320 --> 00:28:25,159 Speaker 1: the ones that come up, I shouldn't say majority that 488 00:28:25,240 --> 00:28:29,760 Speaker 1: the few that come up right away are about rehabilitation. 489 00:28:30,480 --> 00:28:32,520 Speaker 1: Here's one that came up right away, Effect of a 490 00:28:32,560 --> 00:28:37,520 Speaker 1: home based exercise program on functional recovery following rehabilitation after 491 00:28:37,640 --> 00:28:42,960 Speaker 1: hip fracture, a randomized clinical trial, Journal of American Medical 492 00:28:43,360 --> 00:28:49,920 Speaker 1: Association JAMMA. Okay, so so many of them are rehabilitation. 493 00:28:50,280 --> 00:28:52,720 Speaker 1: So here's my point, and I've said it before and 494 00:28:52,720 --> 00:28:55,040 Speaker 1: it's in my books and articles. You either work out 495 00:28:55,040 --> 00:28:57,000 Speaker 1: because you want to or because you have to. You 496 00:28:57,040 --> 00:29:00,560 Speaker 1: work out as prehab or rehab. And it's no accident. 497 00:29:00,600 --> 00:29:04,120 Speaker 1: It's no surprise that when I do the research on 498 00:29:04,200 --> 00:29:08,800 Speaker 1: the studies of exercising at home, it's mostly about fixing injuries. 499 00:29:09,160 --> 00:29:13,000 Speaker 1: So here's the thing. You work out at home for 500 00:29:13,080 --> 00:29:16,480 Speaker 1: many different reasons, but one is injury prevention. To improve 501 00:29:16,480 --> 00:29:23,600 Speaker 1: your quality of life, invest in your health. Okay, and 502 00:29:24,000 --> 00:29:25,920 Speaker 1: let me just go here real quickly, because this came 503 00:29:26,000 --> 00:29:29,960 Speaker 1: up Harvard Health Publishing December this month of this year. Okay, here, 504 00:29:30,040 --> 00:29:32,120 Speaker 1: here's something that came up as I was researching. I'm 505 00:29:32,160 --> 00:29:35,240 Speaker 1: gonna read it directly. A new strategy called high intensity 506 00:29:35,240 --> 00:29:38,840 Speaker 1: incidental physical activity, or hip HOP for short, can help 507 00:29:38,880 --> 00:29:43,120 Speaker 1: boot boost fitness, especially in individuals who are sedentary. This 508 00:29:43,160 --> 00:29:46,880 Speaker 1: strategy encourages people to incorporate short bursts of moderately challenging 509 00:29:46,920 --> 00:29:50,200 Speaker 1: regular activities, such as climbing the stair, heavy cleaning, or 510 00:29:50,240 --> 00:29:53,880 Speaker 1: walking from a more distant parking space for to an 511 00:29:53,960 --> 00:29:57,080 Speaker 1: entrance to boost fitness. It also builds on the concept 512 00:29:57,120 --> 00:30:00,800 Speaker 1: of high intensity interval training, but also adopts information that 513 00:30:00,840 --> 00:30:04,400 Speaker 1: shows activity doesn't necessarily need to be formal exercise to 514 00:30:04,400 --> 00:30:08,120 Speaker 1: account toward fitness goals. Are you kidding me? That's new? 515 00:30:09,600 --> 00:30:12,840 Speaker 1: That's new. No, you just called it something different and 516 00:30:12,880 --> 00:30:14,640 Speaker 1: it's actually not what it is. It's not what you 517 00:30:14,680 --> 00:30:18,360 Speaker 1: call it. It's not high intensity. Holy cow. I was 518 00:30:18,360 --> 00:30:20,240 Speaker 1: going to leave this out, but I can't because it 519 00:30:20,320 --> 00:30:24,440 Speaker 1: came up this month. Harvard Now, love love Harvard and whatever. 520 00:30:25,080 --> 00:30:29,440 Speaker 1: That's ridiculous. Uh. Twenty years ago when I started contributing 521 00:30:29,440 --> 00:30:32,600 Speaker 1: to magazines and would say, hey, why don't you work 522 00:30:32,640 --> 00:30:36,600 Speaker 1: activity into your daily routine, including climbing the stairs, walking 523 00:30:36,640 --> 00:30:42,040 Speaker 1: from him that has been around forever also adopts new 524 00:30:42,080 --> 00:30:45,720 Speaker 1: information that shows Oh my gosh, and we've talked about that, 525 00:30:45,960 --> 00:30:49,240 Speaker 1: and let me just continue the final paragraph. HIPPA not 526 00:30:49,360 --> 00:30:52,960 Speaker 1: to be confused by the way, with HIPPA healthcare privacy rule, 527 00:30:53,240 --> 00:30:56,880 Speaker 1: is a term coined in an editorial published online September 528 00:30:56,960 --> 00:30:59,640 Speaker 1: three by the British Journal of Sports Medicine. It borrows 529 00:30:59,640 --> 00:31:02,080 Speaker 1: from the idea behind HIT, which is a workout that 530 00:31:02,120 --> 00:31:05,560 Speaker 1: alternates between high intensity and low intensity activity. But instead 531 00:31:05,600 --> 00:31:09,720 Speaker 1: of performing these high intensity intervals during exercise, HIPPA encourages 532 00:31:09,760 --> 00:31:13,840 Speaker 1: otherwise sentary people to add a few moderately strenuous physical 533 00:31:13,880 --> 00:31:16,600 Speaker 1: activities during the course of their day. Anything that raises 534 00:31:16,600 --> 00:31:19,480 Speaker 1: your heartreaccounts. Then it's not high intensity. Now you may 535 00:31:19,480 --> 00:31:21,080 Speaker 1: think I'm splitting your hairs here, but I am for 536 00:31:21,120 --> 00:31:23,920 Speaker 1: a reason, because you need the right information and I 537 00:31:24,040 --> 00:31:26,640 Speaker 1: will getting worked up. Perfect way to end the show. Okay, 538 00:31:26,680 --> 00:31:28,320 Speaker 1: if you want to know what interval training is about, 539 00:31:28,520 --> 00:31:31,640 Speaker 1: listen to my podcast with Dr Michelle Olsen there are 540 00:31:31,720 --> 00:31:36,240 Speaker 1: three specific ways and levels of interval training, and saying 541 00:31:36,240 --> 00:31:39,760 Speaker 1: anything that raises your heartreaccounts, not for high intensity interval training, 542 00:31:39,880 --> 00:31:44,520 Speaker 1: for basic heart heart health absolutely, cardiovascular strength absolutely. But 543 00:31:44,720 --> 00:31:48,360 Speaker 1: stop trying to rename, reframe things to get headline this. 544 00:31:49,600 --> 00:31:52,440 Speaker 1: None of this is new. You're calling it something different. 545 00:31:52,520 --> 00:32:00,640 Speaker 1: Hippa FA high intensity incidental physical activity. Alright, I like 546 00:32:00,720 --> 00:32:03,000 Speaker 1: it when it gets me worked out. Uh, that's what 547 00:32:03,080 --> 00:32:06,800 Speaker 1: this show is about. It's about busting the myths, breaking 548 00:32:06,840 --> 00:32:11,640 Speaker 1: through the I was gonna say malarkey because I just 549 00:32:11,680 --> 00:32:14,640 Speaker 1: saw this thing with Joe Biden. Let's call it malarkey. 550 00:32:14,720 --> 00:32:17,800 Speaker 1: Let's go back as if I'm seventy years old. But 551 00:32:17,880 --> 00:32:20,000 Speaker 1: it is malarkey. My dad used to say malarkey, which 552 00:32:20,040 --> 00:32:22,440 Speaker 1: makes me laugh too. And you may think why am 553 00:32:22,480 --> 00:32:25,720 Speaker 1: I bringing this up? Because it all is connected. It's 554 00:32:25,720 --> 00:32:28,680 Speaker 1: all connected the information you're getting. Yes, anything that raises 555 00:32:28,720 --> 00:32:32,360 Speaker 1: your heart rate counts. But high intensity interval training is 556 00:32:32,360 --> 00:32:35,160 Speaker 1: a specific thing. Let's not water it down. Let's call 557 00:32:35,200 --> 00:32:37,360 Speaker 1: it what it is. So you have the tools that 558 00:32:37,440 --> 00:32:39,680 Speaker 1: you need to get in the shape that you want. 559 00:32:39,960 --> 00:32:44,160 Speaker 1: All right, home workouts, future, invest in your health. I 560 00:32:44,240 --> 00:32:46,760 Speaker 1: have kids. I love nothing better than my ten and 561 00:32:46,800 --> 00:32:49,080 Speaker 1: thirteen year old working out with me at home now, 562 00:32:49,160 --> 00:32:52,520 Speaker 1: seeing me work out, seeing mom work out, pay it forward, 563 00:32:53,160 --> 00:32:56,400 Speaker 1: exercising at home is and and let me leave you 564 00:32:56,440 --> 00:33:00,840 Speaker 1: with this, Jim's will always be around. They are having 565 00:33:00,840 --> 00:33:04,240 Speaker 1: to adopt or adapt, I should say, and adopt new 566 00:33:04,320 --> 00:33:07,160 Speaker 1: philosophies and strategies, which is a great thing. But like 567 00:33:07,280 --> 00:33:11,360 Speaker 1: movie theaters, they are changing. I use this analogy all 568 00:33:11,400 --> 00:33:15,160 Speaker 1: the time. You now get they have to change that. 569 00:33:15,200 --> 00:33:17,640 Speaker 1: We are consuming more of our content, our movies at home, 570 00:33:17,920 --> 00:33:19,520 Speaker 1: but we're still gonna go to the movie theater. Same 571 00:33:19,520 --> 00:33:23,920 Speaker 1: thing with gems. But you will do of your exercise 572 00:33:24,000 --> 00:33:27,760 Speaker 1: and stay healthy at home. Oh my gosh. I could 573 00:33:27,760 --> 00:33:29,920 Speaker 1: go on for another hour, but I'm not keep these 574 00:33:29,960 --> 00:33:34,560 Speaker 1: shows short and sweet. But please invest in your health 575 00:33:35,120 --> 00:33:39,840 Speaker 1: prehab versus rehab. Do it now while you're healthy, or 576 00:33:39,880 --> 00:33:41,120 Speaker 1: do it in a do you want to work at 577 00:33:41,160 --> 00:33:42,320 Speaker 1: home or do you want to work out at a 578 00:33:42,360 --> 00:33:47,360 Speaker 1: rehab facility? And in my book that's coming out Micro 579 00:33:47,480 --> 00:33:50,520 Speaker 1: Workout Plan in April, one of the editors I had 580 00:33:50,560 --> 00:33:52,560 Speaker 1: that line in there and I said, you'll either do 581 00:33:52,600 --> 00:33:54,840 Speaker 1: it prehab versus rehab. She said, I disagree, I said, 582 00:33:54,880 --> 00:33:57,280 Speaker 1: I don't care you're leaving that line in because it's true. 583 00:33:57,840 --> 00:34:00,720 Speaker 1: It is absolutely true. There's not one person who won't 584 00:34:00,720 --> 00:34:03,959 Speaker 1: do some kind of strength training in their lifetime, and 585 00:34:04,080 --> 00:34:08,440 Speaker 1: most oftentimes it is in a rehab facility. First, invest 586 00:34:08,480 --> 00:34:10,759 Speaker 1: in your health, all right. You are more likely to 587 00:34:10,840 --> 00:34:13,040 Speaker 1: use it at home. You are more likely to use 588 00:34:13,040 --> 00:34:16,200 Speaker 1: it whenever you want, and that is why you see 589 00:34:16,239 --> 00:34:18,640 Speaker 1: major changes. If you go to the gym three five 590 00:34:18,680 --> 00:34:21,120 Speaker 1: times a week, it doesn't matter. It's not as effective 591 00:34:21,480 --> 00:34:24,520 Speaker 1: as if you jump on your cardio piece of equipment 592 00:34:24,560 --> 00:34:26,520 Speaker 1: in the morning for fifteen minutes and then you do 593 00:34:26,600 --> 00:34:30,320 Speaker 1: some some strength training at night. That is what changes 594 00:34:30,360 --> 00:34:33,319 Speaker 1: your body and your life. And listen if you are 595 00:34:33,440 --> 00:34:36,520 Speaker 1: at a gym and working at at home. Final bit 596 00:34:36,560 --> 00:34:39,400 Speaker 1: of advice I give. Use the equipment when you're at 597 00:34:39,440 --> 00:34:42,080 Speaker 1: the gym. Use the stuff that that you're paying for, 598 00:34:42,400 --> 00:34:45,400 Speaker 1: the classes, those type of things. Don't do thirty minutes 599 00:34:45,400 --> 00:34:48,279 Speaker 1: of ab exercises and thirty minutes of stretching or things 600 00:34:48,280 --> 00:34:50,200 Speaker 1: like that. Do the stuff at home that you can 601 00:34:50,239 --> 00:34:53,040 Speaker 1: do at home, and use the gym for what you're 602 00:34:53,080 --> 00:34:56,200 Speaker 1: paying You know, if you're doing both, use the equipment 603 00:34:56,239 --> 00:34:59,000 Speaker 1: you're paying for it and That is how you're gonna 604 00:34:59,080 --> 00:35:04,040 Speaker 1: maximize yours volts and your investment. So leave the stretching 605 00:35:04,080 --> 00:35:05,600 Speaker 1: and the things like that unless you have to and 606 00:35:05,640 --> 00:35:07,600 Speaker 1: you're doing a specific workout. I get it, but you 607 00:35:07,680 --> 00:35:10,520 Speaker 1: understand my point here. Do at home what you can 608 00:35:10,560 --> 00:35:12,799 Speaker 1: do at home, Use the gym if you're going there 609 00:35:12,840 --> 00:35:15,600 Speaker 1: as well for those type of things as much as 610 00:35:15,640 --> 00:35:22,200 Speaker 1: you can. The variation alone will get you incredible results. Okay, home, Jim, 611 00:35:22,719 --> 00:35:25,759 Speaker 1: That's what this shows about, and that's the future. There's 612 00:35:25,800 --> 00:35:27,879 Speaker 1: never been a better time to design a home gym. 613 00:35:28,280 --> 00:35:32,279 Speaker 1: Never been more equipment, less expensive, more options, and the 614 00:35:32,400 --> 00:35:37,799 Speaker 1: content never get excited. You don't have to spend as 615 00:35:37,840 --> 00:35:39,520 Speaker 1: much money. You don't have to go to the gym 616 00:35:39,560 --> 00:35:41,319 Speaker 1: if you don't want to, you don't have to do 617 00:35:41,360 --> 00:35:43,919 Speaker 1: an hour. You have to be consistent, and you're gonna 618 00:35:43,960 --> 00:35:46,080 Speaker 1: be consistent at home, and you gotta mix it up. 619 00:35:46,080 --> 00:35:47,640 Speaker 1: And you can do that at home, and as I 620 00:35:47,680 --> 00:35:49,239 Speaker 1: say on TV all the time, you can do it 621 00:35:49,280 --> 00:35:52,080 Speaker 1: with boxers and BedHead. Just pull the curtains so you're 622 00:35:52,080 --> 00:35:57,600 Speaker 1: not disturbing or neighbors. We get excited, make you feel better, 623 00:35:58,120 --> 00:36:02,200 Speaker 1: look better, and live longer. And that is my goal. 624 00:36:02,640 --> 00:36:05,319 Speaker 1: With everything I do is to help people look better, 625 00:36:05,400 --> 00:36:09,360 Speaker 1: feel better, and live longer. Thank you for listening. Invest 626 00:36:09,400 --> 00:36:15,040 Speaker 1: in your health and it is the single greatest investment 627 00:36:15,120 --> 00:36:18,960 Speaker 1: you can you can make. I'm Tom Holland. Please, if 628 00:36:19,000 --> 00:36:22,160 Speaker 1: you have a little extra time, I always always appreciate 629 00:36:22,200 --> 00:36:25,200 Speaker 1: a rating. Please rate the show and I really love 630 00:36:25,239 --> 00:36:28,440 Speaker 1: I love the comments and whatever you want, let me know, 631 00:36:28,680 --> 00:36:31,920 Speaker 1: let me know what you think, challenge me. I'm open 632 00:36:32,000 --> 00:36:34,000 Speaker 1: to any and all comments, so please leave a comment. 633 00:36:34,360 --> 00:36:36,759 Speaker 1: I would love that. I'd love to hear from you, 634 00:36:37,160 --> 00:36:39,399 Speaker 1: and again, thank you for listening. Take control of your 635 00:36:39,400 --> 00:36:42,879 Speaker 1: health is the single greatest thing you will have, and yes, 636 00:36:42,960 --> 00:36:45,319 Speaker 1: you have control over it. There are three things we 637 00:36:45,320 --> 00:36:48,279 Speaker 1: can control, how much we move, what we put into 638 00:36:48,360 --> 00:36:52,440 Speaker 1: our mouths, and our attitudes, and that's awesome. I'm Tom Holland, 639 00:36:52,480 --> 00:37:02,240 Speaker 1: exercise physiologist, Believe in yourself. Fitness Disrupted is a production 640 00:37:02,280 --> 00:37:05,880 Speaker 1: of I Heart Radio. For more podcasts from I Heart Radio, 641 00:37:06,239 --> 00:37:09,680 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 642 00:37:09,719 --> 00:37:11,280 Speaker 1: you listen to your favorite shows.