1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,360 --> 00:00:16,239 Speaker 1: I am Tom Holland and this its Fitness Disrupted. Back 3 00:00:16,280 --> 00:00:19,880 Speaker 1: when I lived in New York City many years ago 4 00:00:20,800 --> 00:00:26,600 Speaker 1: and was training for endurance events Marathon's, Ironman triathlons, which 5 00:00:26,640 --> 00:00:29,480 Speaker 1: by the way, it's not easy to do in New 6 00:00:29,600 --> 00:00:33,400 Speaker 1: York City. And what actually was amazing was there were 7 00:00:34,000 --> 00:00:38,800 Speaker 1: many top endurance athletes that actually lived into the city. 8 00:00:39,200 --> 00:00:42,040 Speaker 1: And it just goes to show you that it doesn't 9 00:00:42,080 --> 00:00:46,000 Speaker 1: matter where you are, you can get your training in. 10 00:00:46,760 --> 00:00:49,480 Speaker 1: You know, people are doing a hundred mile bike rides 11 00:00:49,479 --> 00:00:52,839 Speaker 1: in Central Park long runs. Not the ideal place. I've 12 00:00:52,840 --> 00:00:56,160 Speaker 1: always said, you know, I'd rather be in California or 13 00:00:56,200 --> 00:00:58,680 Speaker 1: a place like that training for an endurance event. But 14 00:00:59,120 --> 00:01:01,760 Speaker 1: it was done, and and there were a handful of again, 15 00:01:01,920 --> 00:01:05,600 Speaker 1: top top athletes who also full time jobs. It kind 16 00:01:05,600 --> 00:01:09,000 Speaker 1: of goes with the territory as well, type as living 17 00:01:09,000 --> 00:01:15,959 Speaker 1: in Manhattan. But what would happen frequently was, let's say 18 00:01:16,000 --> 00:01:19,720 Speaker 1: I would be doing a twenty mile run in Central Park. 19 00:01:19,800 --> 00:01:22,399 Speaker 1: Central Park, for those of you who don't know, it's 20 00:01:22,760 --> 00:01:26,160 Speaker 1: if you do the full loop, it's about six miles 21 00:01:26,200 --> 00:01:28,840 Speaker 1: a little bit more depending on your route, but roughly 22 00:01:28,920 --> 00:01:31,479 Speaker 1: six miles, So if you're doing a twenty mile run, 23 00:01:31,600 --> 00:01:34,039 Speaker 1: quite frequently it would be three loops of Central Park 24 00:01:34,440 --> 00:01:36,480 Speaker 1: that was either good or bad for you, depending on 25 00:01:36,880 --> 00:01:40,440 Speaker 1: what you enjoyed. Some people like doing loops, some people 26 00:01:40,480 --> 00:01:42,800 Speaker 1: don't like seeing the same thing over and over again 27 00:01:43,040 --> 00:01:47,520 Speaker 1: when it comes to longer, you know, training days. But 28 00:01:48,360 --> 00:01:50,400 Speaker 1: here's what would happen quite frequently, and it goes to 29 00:01:50,680 --> 00:01:52,840 Speaker 1: this whole topic and a great way to get us 30 00:01:52,880 --> 00:01:57,040 Speaker 1: started about sticking to your plan, and it's so important, 31 00:01:57,320 --> 00:02:02,520 Speaker 1: so important. So inevitably, let's say I was doing that 32 00:02:02,640 --> 00:02:06,520 Speaker 1: twenty mile run, and quite often it would be you know, 33 00:02:06,600 --> 00:02:11,760 Speaker 1: in the summer, getting ready for marathon season, and it 34 00:02:11,800 --> 00:02:14,120 Speaker 1: would be hot out, it would be challenging, and I'd 35 00:02:14,120 --> 00:02:18,320 Speaker 1: be on mile eighteen, let's say, of my twenty mile run, 36 00:02:18,440 --> 00:02:21,200 Speaker 1: and I'm beaten up. It's been a long day, couple 37 00:02:21,280 --> 00:02:26,080 Speaker 1: hours into the workout. And those of you who have 38 00:02:26,120 --> 00:02:29,520 Speaker 1: been in Central Park now that it's usually packed almost 39 00:02:29,560 --> 00:02:34,680 Speaker 1: any time of day. You know, walkers, runners, bikers, rollerbladers, 40 00:02:34,760 --> 00:02:37,760 Speaker 1: you name it, it's going on in Central Park and 41 00:02:37,840 --> 00:02:41,919 Speaker 1: lots of people working out. And so at mile eighteen 42 00:02:42,000 --> 00:02:45,480 Speaker 1: or so, there would be someone who would just blow 43 00:02:45,520 --> 00:02:50,080 Speaker 1: by me right, or two people, three people, whatever, and 44 00:02:50,120 --> 00:02:52,920 Speaker 1: sometimes they look back at you right, kind of give 45 00:02:52,960 --> 00:02:57,000 Speaker 1: you a look like I just passed you, and you 46 00:02:57,160 --> 00:03:00,880 Speaker 1: have that moment of I'm gonna pick it up. I'm 47 00:03:00,880 --> 00:03:04,000 Speaker 1: gonna try to catch that person. I'm going to deviate 48 00:03:04,720 --> 00:03:10,640 Speaker 1: from my plan. And that is what this episode is 49 00:03:10,720 --> 00:03:14,920 Speaker 1: all about, how crucial it is to let that person go, 50 00:03:15,960 --> 00:03:18,800 Speaker 1: to put on the blinders as I call it, and 51 00:03:18,919 --> 00:03:22,840 Speaker 1: stick to your plan, because let's be honest, that person 52 00:03:22,880 --> 00:03:26,400 Speaker 1: has no idea that I am eighteen miles into a 53 00:03:26,440 --> 00:03:31,800 Speaker 1: twenty mile run. They have no idea, and you just 54 00:03:31,840 --> 00:03:35,400 Speaker 1: want to yell out, by the way, I'm eighteen miles 55 00:03:35,440 --> 00:03:38,880 Speaker 1: into my twenty mile run. But the bottom line is 56 00:03:39,240 --> 00:03:45,600 Speaker 1: who cares? Who cares? And far too often we care 57 00:03:46,320 --> 00:03:50,080 Speaker 1: and we let other people take us off our path, 58 00:03:50,760 --> 00:03:54,600 Speaker 1: deviate from our plan, and it happens all the time. 59 00:03:54,960 --> 00:03:57,559 Speaker 1: I'm gonna talk much more about that when it happens 60 00:03:57,640 --> 00:04:02,280 Speaker 1: and why it happens, and you will get greater results, 61 00:04:03,520 --> 00:04:10,960 Speaker 1: avoid injury, and actually enjoy your workouts more when you 62 00:04:11,080 --> 00:04:18,920 Speaker 1: let those people go literally and figuratively, right, just let 63 00:04:18,960 --> 00:04:22,160 Speaker 1: them go, because it doesn't matter. They are actually going 64 00:04:22,240 --> 00:04:27,760 Speaker 1: to take you off your plan and prevent you from 65 00:04:27,800 --> 00:04:31,360 Speaker 1: seeing results. And this is one of those shows. We're 66 00:04:31,400 --> 00:04:34,120 Speaker 1: not going into the studies on this one. This is 67 00:04:34,160 --> 00:04:38,960 Speaker 1: just anecdotal and sports psychology, and every single one of 68 00:04:39,000 --> 00:04:42,240 Speaker 1: you will be able to relate. Quick break when we 69 00:04:42,320 --> 00:04:44,520 Speaker 1: come back, we're getting into it. How about the treadmill. 70 00:04:44,600 --> 00:04:46,760 Speaker 1: When that person gets on the treadmill next to you 71 00:04:46,760 --> 00:04:49,360 Speaker 1: and starts running faster, what do you do? We'll talk 72 00:04:49,400 --> 00:04:51,400 Speaker 1: about that when we come back quick break. We'll be 73 00:04:51,480 --> 00:05:05,080 Speaker 1: right back talking about sticking to your plan, putting on 74 00:05:05,960 --> 00:05:09,080 Speaker 1: the proverbial blinders as I call them when you are 75 00:05:10,120 --> 00:05:13,279 Speaker 1: doing your workout. And I'm also gonna talk about with 76 00:05:13,279 --> 00:05:15,320 Speaker 1: your nutrition because it's a huge part of this too, 77 00:05:16,120 --> 00:05:19,240 Speaker 1: but sticking to the workout for now. I talked about 78 00:05:19,240 --> 00:05:22,040 Speaker 1: the treadmill. How many of you are guilty. You get 79 00:05:22,040 --> 00:05:24,880 Speaker 1: on the treadmill, you've got your pace, you're you're you've 80 00:05:24,920 --> 00:05:27,840 Speaker 1: got your you know, your normal pace that you do 81 00:05:28,040 --> 00:05:31,080 Speaker 1: and it's probably comfortable. And then that person gets on 82 00:05:31,200 --> 00:05:33,640 Speaker 1: next to you and they're going a little bit faster, 83 00:05:34,600 --> 00:05:38,560 Speaker 1: and that's annoying you, and you turn it up. You 84 00:05:38,600 --> 00:05:40,320 Speaker 1: turn it up, you kind of go well, they're not 85 00:05:40,360 --> 00:05:42,240 Speaker 1: going that much faster. I think I can keep up 86 00:05:42,240 --> 00:05:46,440 Speaker 1: that pace, and you change your workout. Now, I have 87 00:05:46,720 --> 00:05:53,240 Speaker 1: to say competition is good. Did a whole podcast about that. 88 00:05:53,720 --> 00:05:56,800 Speaker 1: If you want to get better, what did I talk about? 89 00:05:57,080 --> 00:06:00,320 Speaker 1: You train with people who are better than you are, 90 00:06:00,480 --> 00:06:05,760 Speaker 1: not way better, just enough that they push you. But 91 00:06:05,800 --> 00:06:09,520 Speaker 1: here's the rub. You don't train with that person every 92 00:06:09,520 --> 00:06:14,320 Speaker 1: single workout because you can't go hard every single workout 93 00:06:15,400 --> 00:06:17,440 Speaker 1: or you'll get injured. That's not how the body works. 94 00:06:17,920 --> 00:06:24,760 Speaker 1: Professional athletes, runners, you name it. Generally speaking, the breakdown 95 00:06:25,000 --> 00:06:28,240 Speaker 1: is it's just like eating healthy. About of the time, 96 00:06:28,720 --> 00:06:34,720 Speaker 1: it's endurance. It's based training work of the time, it's 97 00:06:34,720 --> 00:06:39,200 Speaker 1: going hard. And for those of you who think you 98 00:06:39,200 --> 00:06:42,640 Speaker 1: should be doing much more hard stuff, you're not going 99 00:06:42,640 --> 00:06:45,599 Speaker 1: hard enough because if you're going hard enough, you need 100 00:06:45,600 --> 00:06:48,920 Speaker 1: those rest days. If you're going hard enough and you're 101 00:06:48,920 --> 00:06:54,000 Speaker 1: doing too much, you're gonna suffer from overtraining syndrome because 102 00:06:54,040 --> 00:06:57,320 Speaker 1: we need the recovery days. We need the recovery days. 103 00:06:57,320 --> 00:07:01,279 Speaker 1: So even though competition is awesome, I mean the first, 104 00:07:01,360 --> 00:07:06,600 Speaker 1: like the the one of the first sports psychology studies, 105 00:07:06,839 --> 00:07:12,600 Speaker 1: so simple it was, let's have cyclists bike a certain 106 00:07:12,600 --> 00:07:16,559 Speaker 1: distance as fast as they can by themselves. Then let's 107 00:07:16,760 --> 00:07:20,560 Speaker 1: have them bite that same distance together and see if 108 00:07:20,560 --> 00:07:24,520 Speaker 1: that affects how fast they go and their perception of effort, 109 00:07:25,480 --> 00:07:31,360 Speaker 1: Shockingly or not not shockingly, people go faster when you 110 00:07:31,400 --> 00:07:35,440 Speaker 1: compete with other people. But that is a good thing 111 00:07:35,920 --> 00:07:40,280 Speaker 1: and a bad thing, and a huge part of my success. 112 00:07:41,000 --> 00:07:45,000 Speaker 1: As I talk about frequently, I've done a ridiculous number 113 00:07:45,040 --> 00:07:47,760 Speaker 1: of races. It's my job. It's part of my job 114 00:07:47,880 --> 00:07:53,440 Speaker 1: all over the world. I'm injury free because during training 115 00:07:55,240 --> 00:07:57,200 Speaker 1: I stick to my plan and I'm gonna talk more 116 00:07:57,200 --> 00:08:02,440 Speaker 1: about that. And when it comes to ego, that can 117 00:08:02,480 --> 00:08:06,480 Speaker 1: be difficult to do. And that leads to let me 118 00:08:06,520 --> 00:08:09,640 Speaker 1: just talk about when you're doing an event like an 119 00:08:09,680 --> 00:08:14,440 Speaker 1: iron Man, what often happens to men because men are sexist. 120 00:08:15,040 --> 00:08:18,520 Speaker 1: Not everyone, but there is a term. I'm not going 121 00:08:18,560 --> 00:08:21,000 Speaker 1: to use it because it is sexist, but those who compete, no. 122 00:08:21,960 --> 00:08:25,200 Speaker 1: The bottom line is a guy will be biking the 123 00:08:25,200 --> 00:08:27,960 Speaker 1: bike leg of the iron Man, which is the second leg. 124 00:08:27,960 --> 00:08:32,000 Speaker 1: You swim first, then you bike, and a woman will 125 00:08:32,040 --> 00:08:36,240 Speaker 1: go flying by. And there are those guys who go, oh, 126 00:08:36,280 --> 00:08:39,360 Speaker 1: I can't let that happen, and they will chase that 127 00:08:39,400 --> 00:08:41,959 Speaker 1: woman down. And what often happens is that woman is 128 00:08:41,960 --> 00:08:45,120 Speaker 1: a better athlete than the guy, and they expend so 129 00:08:45,280 --> 00:08:50,120 Speaker 1: much energy, wasted energy in an endurance event, and this 130 00:08:50,160 --> 00:08:52,240 Speaker 1: could be it's often at like the start of the bike, 131 00:08:52,480 --> 00:08:54,920 Speaker 1: which is a hundred and twelve miles. And back when 132 00:08:54,920 --> 00:08:58,360 Speaker 1: I was coaching people, depending on the client, we'd have 133 00:08:58,400 --> 00:09:04,400 Speaker 1: to actually have this discussion focus on your race. And 134 00:09:04,480 --> 00:09:10,800 Speaker 1: it's humorous yet totally applicable anecdote to what I'm talking about. 135 00:09:11,480 --> 00:09:13,520 Speaker 1: When you start and a race, like an iron man, 136 00:09:13,559 --> 00:09:15,560 Speaker 1: you have a plan, Here's what my pace is gonna be. 137 00:09:15,720 --> 00:09:17,680 Speaker 1: Here's what my You should have a plan. I say, 138 00:09:17,840 --> 00:09:21,000 Speaker 1: I should say, and especially if you had of a coach, Uh, 139 00:09:21,520 --> 00:09:25,360 Speaker 1: you have a plan, and that's pacing and time, miles 140 00:09:25,440 --> 00:09:28,600 Speaker 1: per hour, heart rate. And so let's say this this 141 00:09:28,640 --> 00:09:31,199 Speaker 1: guy he's biking and and his coaches said, hey, keep 142 00:09:31,200 --> 00:09:34,400 Speaker 1: your heart rate and at ont just throwing stuff out there. 143 00:09:34,440 --> 00:09:37,240 Speaker 1: Could be power, could be uh, speed, could be heart rate. 144 00:09:37,760 --> 00:09:41,600 Speaker 1: And that woman goes blown by and the guy goes, 145 00:09:41,640 --> 00:09:44,000 Speaker 1: I'm gonna catch it, I'm gonna pass her. And now 146 00:09:44,000 --> 00:09:47,839 Speaker 1: it's hard. It's he's deviated from his plan. And this 147 00:09:48,040 --> 00:09:51,280 Speaker 1: just doesn't apply to women. By the way, guys get 148 00:09:51,320 --> 00:09:53,760 Speaker 1: passed by other guys and do the same thing. They're 149 00:09:53,800 --> 00:09:56,400 Speaker 1: just even more stupid in my experience when it comes 150 00:09:56,440 --> 00:10:02,040 Speaker 1: to women. And do you think they're gonna have the 151 00:10:02,160 --> 00:10:07,600 Speaker 1: same result when they do that? And that many people 152 00:10:07,600 --> 00:10:09,520 Speaker 1: don't do it just once, they do it several times. 153 00:10:09,520 --> 00:10:12,960 Speaker 1: At the beginning of the bike, Ego gets in the way. 154 00:10:13,080 --> 00:10:17,280 Speaker 1: They let people other people's performance take them off of 155 00:10:17,320 --> 00:10:20,920 Speaker 1: their plan, and that person is gone, by the way, 156 00:10:21,800 --> 00:10:26,120 Speaker 1: and now you're gonna suffer. It is the perfect analogy 157 00:10:26,240 --> 00:10:29,560 Speaker 1: for what I'm talking about in this show. When you 158 00:10:29,640 --> 00:10:32,360 Speaker 1: are doing a race, when you are working out at 159 00:10:32,400 --> 00:10:35,960 Speaker 1: the gym, when you are eating and you have a 160 00:10:36,000 --> 00:10:39,360 Speaker 1: certain nutrition plan you're following, you put the blinders on 161 00:10:40,000 --> 00:10:45,520 Speaker 1: and you don't care what anyone else is doing. They 162 00:10:45,559 --> 00:10:49,679 Speaker 1: are not trying to achieve the same thing you are 163 00:10:49,760 --> 00:10:51,960 Speaker 1: in the same way you are, and they don't have 164 00:10:52,080 --> 00:10:56,760 Speaker 1: the history that eighteen miles maybe behind them, that you 165 00:10:56,920 --> 00:11:04,280 Speaker 1: do in your workout and you're plan, and so much 166 00:11:04,320 --> 00:11:07,440 Speaker 1: of it is about ego. I will go to the 167 00:11:07,480 --> 00:11:11,400 Speaker 1: gym totally fatigued. Right, Let's say I did a huge 168 00:11:11,400 --> 00:11:14,280 Speaker 1: workout and now this is a recovery workout, but maybe 169 00:11:14,280 --> 00:11:19,719 Speaker 1: it's doing squats whatever, and people will look because I'm 170 00:11:19,760 --> 00:11:21,920 Speaker 1: not using a lot of weight, or I'm stumbling because 171 00:11:21,920 --> 00:11:25,959 Speaker 1: I'm sure, And again they have no idea that I'm 172 00:11:26,000 --> 00:11:30,400 Speaker 1: coming into that workout beating up already, And so so 173 00:11:30,440 --> 00:11:32,760 Speaker 1: many people go, I don't want to stumble, I don't 174 00:11:32,760 --> 00:11:35,440 Speaker 1: want to not be perfect in the eyes of other people, 175 00:11:37,000 --> 00:11:41,080 Speaker 1: and they go too hard, they deviate from that recovery workout. 176 00:11:42,640 --> 00:11:45,520 Speaker 1: Far too many people almost never do a recovery workout 177 00:11:45,880 --> 00:11:51,600 Speaker 1: because they are focused on what other people think or 178 00:11:51,640 --> 00:11:54,400 Speaker 1: they think they think. By the way, because what people 179 00:11:54,440 --> 00:11:57,719 Speaker 1: think is rarely what we think. They think. How's that 180 00:11:58,840 --> 00:12:01,400 Speaker 1: it's so important and goes for everything I was talking 181 00:12:01,440 --> 00:12:04,800 Speaker 1: about the treadmill. You know your plan is your plan 182 00:12:04,840 --> 00:12:07,240 Speaker 1: when you get on the treadmill, who cares what? What's 183 00:12:07,360 --> 00:12:10,559 Speaker 1: the person next to you is doing? Swimming. I used 184 00:12:10,559 --> 00:12:14,320 Speaker 1: to experience this all the time. I'm not a great swimmer, 185 00:12:14,320 --> 00:12:18,040 Speaker 1: as I've talked about all those iron Man's, all the coaches. 186 00:12:18,840 --> 00:12:20,679 Speaker 1: That's why I love iron Man Like you just have 187 00:12:20,760 --> 00:12:23,360 Speaker 1: to bike and run faster, but I would be doing 188 00:12:23,440 --> 00:12:25,760 Speaker 1: and you swimmers out there know this, and many of 189 00:12:25,760 --> 00:12:29,360 Speaker 1: you are guilty of doing it. Let's be honest. Uh, 190 00:12:29,440 --> 00:12:33,000 Speaker 1: the person next to you on either side of you, 191 00:12:33,000 --> 00:12:36,360 Speaker 1: you try to go faster. You care what that person 192 00:12:36,480 --> 00:12:39,120 Speaker 1: is doing, and maybe it's a recovery swim for you. 193 00:12:39,440 --> 00:12:42,760 Speaker 1: Maybe you did your hard intervals the day before, and 194 00:12:42,760 --> 00:12:44,920 Speaker 1: maybe you're just starting out. Maybe you have you know, 195 00:12:45,000 --> 00:12:49,520 Speaker 1: you're not racing, You don't care, and the person on 196 00:12:49,600 --> 00:12:55,360 Speaker 1: either side of you is affecting your swim. It's affecting 197 00:12:55,360 --> 00:13:02,320 Speaker 1: your workout. It shouldn't happen. It's human nature, and it 198 00:13:02,400 --> 00:13:05,960 Speaker 1: takes training. It takes a lot of training to get 199 00:13:06,000 --> 00:13:12,200 Speaker 1: to this point. I understand that I competed, although not 200 00:13:12,360 --> 00:13:15,360 Speaker 1: as long. You know, during training for a while, t 201 00:13:15,520 --> 00:13:17,560 Speaker 1: I learned that it wasn't gonna get me to the goals, 202 00:13:18,760 --> 00:13:22,720 Speaker 1: and then I realized I really couldn't care less. And 203 00:13:22,760 --> 00:13:26,240 Speaker 1: what we're talking about here, the real simple way of 204 00:13:26,280 --> 00:13:29,360 Speaker 1: putting it, as well, is if you want to call 205 00:13:29,400 --> 00:13:34,040 Speaker 1: it losing, fine, You're gonna lose the battles to win 206 00:13:34,120 --> 00:13:39,080 Speaker 1: the war, to win the war, and I'm gonna close 207 00:13:39,200 --> 00:13:44,720 Speaker 1: with an example of that specifically, But that's one way 208 00:13:44,720 --> 00:13:46,600 Speaker 1: of putting it, and I don't like to lose. Use 209 00:13:46,679 --> 00:13:49,320 Speaker 1: the term lose because you're really not losing. But yes, 210 00:13:49,360 --> 00:13:51,880 Speaker 1: you're gonna you're gonna lose that sprint. You're gonna lose 211 00:13:51,960 --> 00:13:55,320 Speaker 1: that treadmill pace. And by the way, let me tell 212 00:13:55,360 --> 00:13:58,680 Speaker 1: you this, it's really interesting and I've never seen it videotaped, 213 00:13:58,720 --> 00:14:00,880 Speaker 1: and I'm gonna have to do it to show you. 214 00:14:01,840 --> 00:14:04,000 Speaker 1: I can be running, you can be running next to 215 00:14:04,080 --> 00:14:07,400 Speaker 1: someone on a treadmill. Your foot strikes can be the 216 00:14:07,440 --> 00:14:10,520 Speaker 1: exact same. I can be running a seven minute mile 217 00:14:11,000 --> 00:14:12,840 Speaker 1: and you can be running a ten minute mile or 218 00:14:12,960 --> 00:14:15,480 Speaker 1: vice versa, with the exact same foot strike. You go, 219 00:14:15,559 --> 00:14:18,360 Speaker 1: how is that possible? The person who is running faster 220 00:14:18,480 --> 00:14:21,040 Speaker 1: is pushing off harder, and especially when it comes to 221 00:14:21,040 --> 00:14:24,760 Speaker 1: the treadmill, it's also the time you're spending in the air. So, 222 00:14:24,800 --> 00:14:27,400 Speaker 1: in other words, if you don't see the pace that 223 00:14:27,400 --> 00:14:29,040 Speaker 1: that person next to you is running, but do you 224 00:14:29,040 --> 00:14:33,080 Speaker 1: think because they are using more foot strikes they're running faster. 225 00:14:33,760 --> 00:14:38,240 Speaker 1: Not necessarily the case, and oftentimes completely the opposite foot 226 00:14:38,280 --> 00:14:42,600 Speaker 1: strikes does not equal speed, not on a treadmill, and 227 00:14:42,680 --> 00:14:46,040 Speaker 1: it depends. So just to give you a little, you know, 228 00:14:46,720 --> 00:14:49,880 Speaker 1: excuse to really let it go. It doesn't matter unless 229 00:14:49,880 --> 00:14:52,360 Speaker 1: you're staring at that treadmill, And let me give you 230 00:14:52,400 --> 00:14:55,600 Speaker 1: a little trick that I use. I don't get into 231 00:14:55,640 --> 00:14:57,200 Speaker 1: the gym and get on a treadmill as much as 232 00:14:57,200 --> 00:15:00,240 Speaker 1: I used to. I'm outside or I'm at home. But 233 00:15:00,280 --> 00:15:05,800 Speaker 1: back when I would, I would throws how over the 234 00:15:05,920 --> 00:15:08,040 Speaker 1: display because I don't want I just wanted to run 235 00:15:08,080 --> 00:15:11,320 Speaker 1: my workout. And yes, people are gonna look and stuff 236 00:15:11,360 --> 00:15:14,520 Speaker 1: like that. I just wanted to do my workout. I 237 00:15:14,600 --> 00:15:17,360 Speaker 1: didn't care throw it over. I don't want to know 238 00:15:17,440 --> 00:15:20,120 Speaker 1: where I am. You know, I set my pace, I go, 239 00:15:20,600 --> 00:15:23,120 Speaker 1: and then for me, it's the music and just getting 240 00:15:23,120 --> 00:15:28,640 Speaker 1: into the workout. And that leads to another great way 241 00:15:28,680 --> 00:15:32,000 Speaker 1: to do this. As I said, competition is good and 242 00:15:32,080 --> 00:15:35,200 Speaker 1: you're the more you want to get better, the more 243 00:15:35,280 --> 00:15:39,160 Speaker 1: you actually should use other people to help you get there. 244 00:15:39,960 --> 00:15:45,000 Speaker 1: So here's a very simple takeaway. On your days that 245 00:15:45,040 --> 00:15:47,800 Speaker 1: you want to push yourself, do that with other people. 246 00:15:49,000 --> 00:15:53,880 Speaker 1: Don't have to, but many people find it extremely helpful. 247 00:15:54,840 --> 00:15:57,200 Speaker 1: So that may mean going to the track with a friend, 248 00:15:57,600 --> 00:16:00,080 Speaker 1: you know, training partners, and it can also just me. 249 00:16:00,440 --> 00:16:04,320 Speaker 1: That's when you take a class virtual or in person, 250 00:16:04,840 --> 00:16:06,840 Speaker 1: because you're surrounded by other people and they're gonna make 251 00:16:06,840 --> 00:16:09,440 Speaker 1: you go a little faster or harder, or with a 252 00:16:09,440 --> 00:16:13,440 Speaker 1: little bit heavier. And then on your days when you 253 00:16:13,440 --> 00:16:17,320 Speaker 1: need to recover, you do it by yourself. Those are 254 00:16:17,320 --> 00:16:19,040 Speaker 1: the days you go out by yourself. If it's a 255 00:16:19,080 --> 00:16:22,360 Speaker 1: walk or run, or a bike ride, whatever it's going 256 00:16:22,400 --> 00:16:26,920 Speaker 1: to be. So in other words, use those different scenarios 257 00:16:27,720 --> 00:16:34,000 Speaker 1: to your advantage physically as well as psychologically. I will 258 00:16:34,080 --> 00:16:38,560 Speaker 1: jump in different situations depending on what I want out 259 00:16:38,600 --> 00:16:46,720 Speaker 1: of that situation. Okay, competition is good, but recovery is 260 00:16:47,080 --> 00:16:51,960 Speaker 1: good as well. It's necessary the easier days, the enjoyment factor, 261 00:16:53,360 --> 00:16:56,680 Speaker 1: and a little aside. When it comes to heart rate monitors, 262 00:16:57,000 --> 00:17:00,360 Speaker 1: for me, one of the major ben fits of a 263 00:17:00,360 --> 00:17:02,640 Speaker 1: heart rate monitor when you're coaching people, it's not the 264 00:17:02,680 --> 00:17:05,920 Speaker 1: hard days. It's not the sprints. You know when you're 265 00:17:05,920 --> 00:17:08,720 Speaker 1: going hard, you know when you can't breathe. The heart 266 00:17:08,800 --> 00:17:12,520 Speaker 1: rate monitor is actually quite often in top coaches will 267 00:17:12,600 --> 00:17:16,000 Speaker 1: use it for the easy days to say you are 268 00:17:16,040 --> 00:17:19,480 Speaker 1: not allowed to get your heart rate above this number. 269 00:17:19,520 --> 00:17:22,600 Speaker 1: As I was saying earlier in the show, you're generally 270 00:17:22,720 --> 00:17:25,760 Speaker 1: workouts like your long distance your l s D run. 271 00:17:25,800 --> 00:17:30,560 Speaker 1: When it comes to marathons, because when you start pushing 272 00:17:31,440 --> 00:17:35,600 Speaker 1: too hard into those upper zones, you're not recovering. Now, 273 00:17:36,080 --> 00:17:39,159 Speaker 1: you're stressing your body when it needs to be recovering 274 00:17:39,560 --> 00:17:42,960 Speaker 1: in a different way. And when you're around other people 275 00:17:43,200 --> 00:17:47,920 Speaker 1: and they're like, wow, you're going really slowly, you're like, yeah, 276 00:17:47,960 --> 00:17:54,320 Speaker 1: that's this workout. And over time, as you get more 277 00:17:54,320 --> 00:17:58,280 Speaker 1: and more into your exercise and workouts, they should have 278 00:17:58,400 --> 00:18:03,080 Speaker 1: a purpose. You should start each one saying what's my goal? 279 00:18:04,400 --> 00:18:06,360 Speaker 1: And quite often the goal could be I just want 280 00:18:06,400 --> 00:18:09,680 Speaker 1: to go improve my mood. I just want to feel better. 281 00:18:10,760 --> 00:18:12,440 Speaker 1: I mean that could be going out with your dogs 282 00:18:12,440 --> 00:18:17,760 Speaker 1: for a walk. But as you are trying to make 283 00:18:18,400 --> 00:18:22,680 Speaker 1: greater improvements to your health. I've done the shows about 284 00:18:22,800 --> 00:18:26,960 Speaker 1: running hills and doing intervals. When it comes to cardio, 285 00:18:27,040 --> 00:18:29,240 Speaker 1: and then with strength, is it upper body is a 286 00:18:29,359 --> 00:18:32,360 Speaker 1: lower body? Is a full body? Are you improving your strength? 287 00:18:32,400 --> 00:18:37,720 Speaker 1: Are you rehabbing an injury? Are you prehabbing? But stick 288 00:18:37,760 --> 00:18:40,400 Speaker 1: to that workout pre habbing? You know, you go into 289 00:18:40,440 --> 00:18:44,080 Speaker 1: the gym and you're doing your internal external shoulder rotation 290 00:18:44,119 --> 00:18:47,520 Speaker 1: type exercises and then you see someone doing push ups 291 00:18:47,520 --> 00:18:49,199 Speaker 1: and you go, I want to kind of compete with that. 292 00:18:49,280 --> 00:18:51,640 Speaker 1: I can do more than that or whatever, and again 293 00:18:51,640 --> 00:18:58,080 Speaker 1: it takes you off your plan. Stick to your plan, 294 00:18:59,440 --> 00:19:03,280 Speaker 1: to your plan, have clarity of purpose. And that's why 295 00:19:03,359 --> 00:19:08,440 Speaker 1: goals setting is so important. What is your goal, your 296 00:19:08,520 --> 00:19:11,560 Speaker 1: long term goal, and then your short term goals to 297 00:19:11,600 --> 00:19:14,520 Speaker 1: get there, and then what's the goal of every workout. 298 00:19:16,200 --> 00:19:19,600 Speaker 1: It could be super specific depending upon your goals, and 299 00:19:19,880 --> 00:19:22,920 Speaker 1: it can be as simple as as I love to say, 300 00:19:23,000 --> 00:19:24,719 Speaker 1: one of the greatest goals for so many of you 301 00:19:24,880 --> 00:19:29,840 Speaker 1: is just frequency. Just frequency. But don't let other people 302 00:19:29,960 --> 00:19:35,040 Speaker 1: push you too hard when frequency is your goal. In 303 00:19:35,080 --> 00:19:37,600 Speaker 1: other words, I'm just going to get three sessions in 304 00:19:37,600 --> 00:19:42,479 Speaker 1: this week, going to go for three walks, Okay, another 305 00:19:42,640 --> 00:19:44,560 Speaker 1: quick break, and then when we come back, I want 306 00:19:44,560 --> 00:19:46,439 Speaker 1: to talk about the nutrition side of this because it 307 00:19:46,520 --> 00:19:50,480 Speaker 1: is a huge part. There's a huge part, and unfortunately, 308 00:19:51,200 --> 00:19:54,200 Speaker 1: when it comes to your goals, many people will try 309 00:19:54,200 --> 00:19:56,720 Speaker 1: to sabotage them. I don't like to go there, but 310 00:19:56,800 --> 00:19:59,879 Speaker 1: unfortunately it's human nature as well. There are people that 311 00:20:00,000 --> 00:20:01,960 Speaker 1: won't like it when you start an exercise plan or 312 00:20:01,960 --> 00:20:05,640 Speaker 1: a nutrition plan. Let's be honest. You can hear many 313 00:20:05,640 --> 00:20:08,680 Speaker 1: of you nodding your head as I say that final 314 00:20:08,720 --> 00:20:10,520 Speaker 1: break when we come back. We're got to talk about 315 00:20:10,560 --> 00:20:14,479 Speaker 1: sticking to your plan, not only exercise, but nutrition as well. 316 00:20:14,560 --> 00:20:29,480 Speaker 1: We'll be right back talking about sticking to your plan. 317 00:20:30,280 --> 00:20:35,200 Speaker 1: Yet another concept that seems so simple, but it's so powerful, 318 00:20:36,440 --> 00:20:39,280 Speaker 1: just like everything else I talk about here on Fitness Disrupted, 319 00:20:39,280 --> 00:20:42,680 Speaker 1: when you take all of these component ports, all these 320 00:20:42,680 --> 00:20:47,520 Speaker 1: little things that seem little, but they're not. Consistency, you know, 321 00:20:47,720 --> 00:20:55,200 Speaker 1: simplicity of exercises, progression, your mental state, yourself talk, sticking 322 00:20:55,240 --> 00:20:59,320 Speaker 1: to your plan. And you know, it's so interesting from 323 00:20:59,359 --> 00:21:02,359 Speaker 1: this is my third heard show I've had, and when 324 00:21:02,400 --> 00:21:08,680 Speaker 1: I've interviewed top athletes, performers, they all talk about this. 325 00:21:09,400 --> 00:21:14,080 Speaker 1: Dean car Nazis Ultra Marathon I just interviewed for I 326 00:21:14,119 --> 00:21:17,920 Speaker 1: think the third time for this show, my third time 327 00:21:17,960 --> 00:21:21,240 Speaker 1: interviewing him, first time for this show. And Bas routin 328 00:21:21,880 --> 00:21:26,000 Speaker 1: UFC fighter m M a guy amazing And what we 329 00:21:26,119 --> 00:21:31,360 Speaker 1: talked about, and it's so freeing, is letting what other 330 00:21:31,400 --> 00:21:36,000 Speaker 1: people think about your performance go and that goes for 331 00:21:36,080 --> 00:21:40,720 Speaker 1: training as well as your performance. And we talked about 332 00:21:40,760 --> 00:21:42,760 Speaker 1: things it's not a matter of if things will go 333 00:21:42,840 --> 00:21:46,520 Speaker 1: wrong during your performance. And when I say performance, that's event. 334 00:21:47,920 --> 00:21:50,959 Speaker 1: You know your race, your your goals. Things will go wrong. 335 00:21:51,640 --> 00:21:53,800 Speaker 1: And what they talk about and I experienced as well, 336 00:21:53,880 --> 00:21:58,679 Speaker 1: is when you go I don't give a expletive what 337 00:21:58,840 --> 00:22:06,880 Speaker 1: anyone else thinks, then the enjoyment is exponential. I talked 338 00:22:06,880 --> 00:22:10,400 Speaker 1: about being in you know, China doing the Iron Man. 339 00:22:10,520 --> 00:22:14,560 Speaker 1: Things go wrong, the jellyfish to the face, my nutrition 340 00:22:14,640 --> 00:22:19,040 Speaker 1: before the race, getting confiscated. Just things go wrong, and 341 00:22:19,080 --> 00:22:23,080 Speaker 1: you're writing that race report or email to friends and 342 00:22:23,080 --> 00:22:26,600 Speaker 1: think about what you're gonna say, and sometimes that's going 343 00:22:26,640 --> 00:22:31,520 Speaker 1: on the entire race, but generally speaking, that's what you 344 00:22:31,600 --> 00:22:34,359 Speaker 1: do when you first start racing, and then hopefully you 345 00:22:34,359 --> 00:22:35,840 Speaker 1: get to the point where you go, I don't care. 346 00:22:37,359 --> 00:22:41,159 Speaker 1: This is about my experience and my enjoyment and my 347 00:22:41,320 --> 00:22:45,600 Speaker 1: hard work and my outcome, and it's not to be 348 00:22:45,680 --> 00:22:49,640 Speaker 1: judged by anyone else, especially people who aren't doing it. 349 00:22:50,200 --> 00:22:51,960 Speaker 1: So that comes to what I was talking about before 350 00:22:52,000 --> 00:22:53,760 Speaker 1: the break. There will be people who will try to 351 00:22:53,800 --> 00:22:58,000 Speaker 1: sabotage you, and often times many and unfortunately sometimes it's 352 00:22:58,080 --> 00:23:02,679 Speaker 1: it's close family and friends because they're not doing what 353 00:23:02,760 --> 00:23:08,320 Speaker 1: they're doing. And misery loves company. And this is why 354 00:23:08,400 --> 00:23:11,320 Speaker 1: when I was a trainer, I really didn't want to 355 00:23:11,359 --> 00:23:16,080 Speaker 1: train couples because they weren't always on the same page, 356 00:23:16,160 --> 00:23:19,280 Speaker 1: and there was jealousy, and some would experience results more 357 00:23:19,280 --> 00:23:21,520 Speaker 1: than others because not what they did during the session 358 00:23:21,520 --> 00:23:24,119 Speaker 1: with me, but outside. And so when it comes to 359 00:23:24,160 --> 00:23:27,400 Speaker 1: your exercise plan as well as your nutrition plan, there 360 00:23:27,400 --> 00:23:31,200 Speaker 1: will be people who will try to sabotage. Everyone has advice, 361 00:23:31,840 --> 00:23:35,080 Speaker 1: everyone's an expert. You're doing it wrong, you gotta do 362 00:23:35,119 --> 00:23:37,800 Speaker 1: it my way? Why are you doing it that way? 363 00:23:38,080 --> 00:23:40,479 Speaker 1: And you need to have clarity, as I said, and 364 00:23:40,480 --> 00:23:45,600 Speaker 1: this is why you need hard, specific goals and if 365 00:23:45,640 --> 00:23:48,760 Speaker 1: you want one way to make it exponentially easier on yourself, 366 00:23:48,840 --> 00:23:51,960 Speaker 1: that's when you get a coach or a plan and 367 00:23:52,000 --> 00:23:54,560 Speaker 1: you say to people, here's what I'm following, and you know, 368 00:23:55,640 --> 00:23:59,239 Speaker 1: buzz off, I'm eating this because this is part of 369 00:23:59,280 --> 00:24:03,280 Speaker 1: my program. Now I'm not talking about I don't like 370 00:24:03,359 --> 00:24:06,600 Speaker 1: fat diets and I don't like extreme anything. I want 371 00:24:06,640 --> 00:24:09,440 Speaker 1: health and I want balanced and I want whole foods, 372 00:24:09,840 --> 00:24:12,400 Speaker 1: and I want hard workouts and easy workouts. Still want 373 00:24:12,440 --> 00:24:16,240 Speaker 1: you to challenge yourself, but know that those people will 374 00:24:16,280 --> 00:24:21,959 Speaker 1: come at you. And one way I have lived my life. Listen, 375 00:24:22,200 --> 00:24:26,800 Speaker 1: if if you know obesity and all all the things 376 00:24:26,840 --> 00:24:30,639 Speaker 1: that are going the wrong way are happening. Be a 377 00:24:30,680 --> 00:24:34,240 Speaker 1: salmon another way, swim upstream. If you're going the opposite 378 00:24:34,280 --> 00:24:36,680 Speaker 1: way that most people are when it comes to fat 379 00:24:36,720 --> 00:24:42,520 Speaker 1: diets and crazy workouts, you're doing the right thing, and 380 00:24:42,560 --> 00:24:45,560 Speaker 1: therein lies the problem. Great way to pull this all together. 381 00:24:46,520 --> 00:24:50,200 Speaker 1: That's one of the huge challenges with sticking to your plan. 382 00:24:51,560 --> 00:24:55,000 Speaker 1: When you pick a plan like I put out here 383 00:24:55,000 --> 00:24:58,800 Speaker 1: on Fitness Disrupted, people say it's too easy, it's too simple, 384 00:24:58,800 --> 00:25:02,760 Speaker 1: it's not it's not an enough. That has been my 385 00:25:02,960 --> 00:25:08,639 Speaker 1: major critique of my whole philosophy since I started, because 386 00:25:08,640 --> 00:25:12,560 Speaker 1: it hasn't changed. People would read my books and say, 387 00:25:12,600 --> 00:25:15,240 Speaker 1: this isn't enough. These aren't enough miles to run a marathon, 388 00:25:16,760 --> 00:25:19,080 Speaker 1: and even to not not only to finish, but or 389 00:25:19,080 --> 00:25:22,600 Speaker 1: to have a great performance, but just to finish. They 390 00:25:22,600 --> 00:25:28,040 Speaker 1: are So you're gonna get criticism when you stick to 391 00:25:28,080 --> 00:25:32,119 Speaker 1: your plan, and you have to be strong and you 392 00:25:32,160 --> 00:25:36,440 Speaker 1: have to say this is what I'm doing, and you're 393 00:25:36,520 --> 00:25:39,960 Speaker 1: free to do whatever you want. And I've had that 394 00:25:40,000 --> 00:25:44,240 Speaker 1: conversation a thousand times plus in my career when it 395 00:25:44,280 --> 00:25:46,080 Speaker 1: comes to my work, as people say, come on, do 396 00:25:46,080 --> 00:25:48,680 Speaker 1: do this with us and I go, no, here's my 397 00:25:48,720 --> 00:25:53,639 Speaker 1: workout today, and you know that's probably gonna get me 398 00:25:53,760 --> 00:25:57,959 Speaker 1: hurt regardless of what my workout is today. And so 399 00:25:58,040 --> 00:26:02,119 Speaker 1: that's the huge challenge for exercise and nutrition. You know, 400 00:26:02,160 --> 00:26:05,239 Speaker 1: it's someone reach out and say, I talked about this 401 00:26:05,320 --> 00:26:07,879 Speaker 1: in a listener mailback show that they had they had 402 00:26:07,880 --> 00:26:10,920 Speaker 1: made incredible change. They were walking an hour to start 403 00:26:10,960 --> 00:26:14,320 Speaker 1: their day, and their numbers, their cholesterol, all these things 404 00:26:14,320 --> 00:26:17,480 Speaker 1: had been super positive. They made incredible changes, you know, 405 00:26:17,520 --> 00:26:21,240 Speaker 1: cut out uh meat or cut way back, just great changes. 406 00:26:21,840 --> 00:26:25,080 Speaker 1: And what this listener wrote to me was, but my 407 00:26:25,119 --> 00:26:30,399 Speaker 1: friend says, I'm better off running rather than walking, and 408 00:26:30,440 --> 00:26:33,760 Speaker 1: I said, better off. You're making incredible changes. Everyone has 409 00:26:33,800 --> 00:26:39,280 Speaker 1: advice better better off. Sure there's differences between running and 410 00:26:39,280 --> 00:26:41,879 Speaker 1: walking and time and a place, but this person was 411 00:26:41,920 --> 00:26:43,920 Speaker 1: doing it perfectly. And that person was trying to take 412 00:26:43,920 --> 00:26:47,600 Speaker 1: them off their plan, and their plan was working. And 413 00:26:47,640 --> 00:26:50,199 Speaker 1: that's often the problem too. I hate to say that, 414 00:26:50,240 --> 00:26:54,520 Speaker 1: because you know, I'm a positive person, but human nature 415 00:26:54,760 --> 00:26:59,960 Speaker 1: is again, people don't necessarily like to see people achieve 416 00:27:00,000 --> 00:27:03,080 Speaker 1: even things that they have not, And holy cow, if 417 00:27:03,080 --> 00:27:08,760 Speaker 1: that doesn't apply to fitness and wellness, I don't know 418 00:27:08,920 --> 00:27:14,920 Speaker 1: what it does, all right, so simple yet super powerful concept. 419 00:27:15,440 --> 00:27:19,960 Speaker 1: Put the blinders on. Believe in your plan. Have a 420 00:27:20,040 --> 00:27:23,119 Speaker 1: plan first and foremost a good one. By the way, 421 00:27:23,520 --> 00:27:27,800 Speaker 1: I don't want you're sticking and you can't to these 422 00:27:27,840 --> 00:27:32,439 Speaker 1: fat diets and things like that. Have a plan, have 423 00:27:32,520 --> 00:27:35,720 Speaker 1: a long term goal, have your short term goals to 424 00:27:35,800 --> 00:27:38,200 Speaker 1: get there, and I'll be talking much more about goal 425 00:27:38,280 --> 00:27:42,560 Speaker 1: setting in subsequent shows. And then have your plan for 426 00:27:42,680 --> 00:27:46,800 Speaker 1: every single workout or meal. And and I'm not talking 427 00:27:46,800 --> 00:27:50,320 Speaker 1: about being regimented by the way, overly regimented. Absolutely not 428 00:27:50,320 --> 00:27:52,200 Speaker 1: the way I live my life. I don't count calories, 429 00:27:54,080 --> 00:27:59,160 Speaker 1: I don't do things like that. But I'm gonna eat 430 00:27:59,200 --> 00:28:02,680 Speaker 1: healthy scent of the time. I'm gonna have my treats 431 00:28:02,680 --> 00:28:07,040 Speaker 1: of the time. I'm gonna do my base type workouts 432 00:28:07,040 --> 00:28:10,119 Speaker 1: of the time. I'm gonna go hard about of the time. 433 00:28:11,040 --> 00:28:16,360 Speaker 1: Have clarity of purpose. And I end every show almost 434 00:28:16,400 --> 00:28:22,560 Speaker 1: by saying, you know, we control what we eat, how 435 00:28:22,640 --> 00:28:25,520 Speaker 1: much we move, and our attitudes. And this goes to attitudes. 436 00:28:28,520 --> 00:28:32,560 Speaker 1: And it's not easy. I get it. I get it. 437 00:28:32,600 --> 00:28:36,919 Speaker 1: When I was coaching people, I would often have to 438 00:28:37,000 --> 00:28:39,680 Speaker 1: go against all the bad coaches or bad advice that 439 00:28:39,800 --> 00:28:44,160 Speaker 1: these clients had already had believe in your plan and 440 00:28:44,240 --> 00:28:47,960 Speaker 1: start with the right plan. That's why it's so crucial 441 00:28:48,080 --> 00:28:51,440 Speaker 1: that you start with the right advice. All right, quick 442 00:28:51,600 --> 00:28:56,320 Speaker 1: final story. Talk about losing the battles to win the war. 443 00:28:57,680 --> 00:28:59,800 Speaker 1: So back when I was competing, you know, at a 444 00:29:00,160 --> 00:29:03,840 Speaker 1: er level for iron Man's and marathons and races like that, 445 00:29:04,360 --> 00:29:06,800 Speaker 1: I would do the local races. That was one great 446 00:29:06,840 --> 00:29:08,440 Speaker 1: way for me to do my speed work. By the way, 447 00:29:08,600 --> 00:29:10,400 Speaker 1: this is a great way to bring it all together. 448 00:29:10,640 --> 00:29:12,640 Speaker 1: I'm not a fan of going to the track and 449 00:29:12,720 --> 00:29:15,880 Speaker 1: don't enjoy it at all, and truthfully doing it by 450 00:29:15,920 --> 00:29:18,200 Speaker 1: myself that was challenging and and there's benefits to that. 451 00:29:18,240 --> 00:29:22,120 Speaker 1: By the way, there's getting mentally tough. Separate episode. But 452 00:29:22,560 --> 00:29:25,480 Speaker 1: my point is I would do as many weekend races 453 00:29:25,520 --> 00:29:28,320 Speaker 1: as possible, and that was my speed training. There's other 454 00:29:28,360 --> 00:29:31,720 Speaker 1: people around, that's good competition. That was once a weekend, 455 00:29:31,840 --> 00:29:34,480 Speaker 1: it was perfect and then during the week were my 456 00:29:34,560 --> 00:29:39,920 Speaker 1: easier workouts. But there was a younger guy, super competitive 457 00:29:40,520 --> 00:29:44,920 Speaker 1: also doing iron Man. And you know, even though I 458 00:29:44,960 --> 00:29:48,080 Speaker 1: was going fast at these races, some races, especially the 459 00:29:48,080 --> 00:29:50,840 Speaker 1: longer ones, if I was doing a half marathon, you 460 00:29:50,840 --> 00:29:52,920 Speaker 1: know the eight team mile runs, and even some of 461 00:29:52,920 --> 00:29:57,280 Speaker 1: the shorter ones they may be recovery runs, or quite 462 00:29:57,320 --> 00:29:58,800 Speaker 1: often what I would do is if there was a 463 00:29:58,840 --> 00:30:01,760 Speaker 1: five mile run, I would make it a fifteen mile 464 00:30:01,840 --> 00:30:04,480 Speaker 1: or and so what I would do is maybe run 465 00:30:04,560 --> 00:30:07,320 Speaker 1: five miles before, I'd run the course before. Then I'd 466 00:30:07,360 --> 00:30:09,560 Speaker 1: run the race, and then I do a five mile 467 00:30:09,640 --> 00:30:13,720 Speaker 1: cool down along. I know, work out, but in other words, 468 00:30:13,760 --> 00:30:19,560 Speaker 1: I wasn't sprinting every race, and this other competitor would 469 00:30:19,600 --> 00:30:22,360 Speaker 1: just love to tell me how he beat me all 470 00:30:22,400 --> 00:30:24,160 Speaker 1: the time. I beat you, I beat you, I beat you, 471 00:30:24,960 --> 00:30:27,160 Speaker 1: and I go. My goal wasn't to go all out 472 00:30:27,160 --> 00:30:29,240 Speaker 1: for this race, or sometimes I would even do the 473 00:30:29,240 --> 00:30:32,320 Speaker 1: ten miles before and then the five mile race would 474 00:30:32,320 --> 00:30:35,760 Speaker 1: be a cool down. But it worked psychologically amazingly. The 475 00:30:35,800 --> 00:30:38,680 Speaker 1: last five miles of a long run so boring and 476 00:30:39,040 --> 00:30:41,120 Speaker 1: more challenging, so to do it with a large group 477 00:30:41,120 --> 00:30:44,520 Speaker 1: of people in time it great trick that I used 478 00:30:44,560 --> 00:30:46,840 Speaker 1: for myself and my clients. So my point is again 479 00:30:46,880 --> 00:30:50,040 Speaker 1: that I would lose the battles, but then we would 480 00:30:50,040 --> 00:30:52,840 Speaker 1: both be doing the same major race, the same iron 481 00:30:52,840 --> 00:30:57,000 Speaker 1: Man race, and this person who had absolutely beaten me 482 00:30:57,040 --> 00:31:01,000 Speaker 1: and most of the training races because we had different 483 00:31:01,000 --> 00:31:03,720 Speaker 1: goals for those training races, but we both had the 484 00:31:03,760 --> 00:31:07,040 Speaker 1: same final goal was to go as fast as we 485 00:31:07,120 --> 00:31:09,640 Speaker 1: could at the major race. It's called the a race 486 00:31:09,720 --> 00:31:14,320 Speaker 1: if you're you know, training hard and competing and suffice 487 00:31:14,360 --> 00:31:17,560 Speaker 1: it to say, I would beat him handily because I 488 00:31:17,640 --> 00:31:22,200 Speaker 1: let the ego go in the shorter events in my training. 489 00:31:22,680 --> 00:31:28,400 Speaker 1: I stuck to my plan and the battles, sure, I can, 490 00:31:28,480 --> 00:31:33,640 Speaker 1: let you go go the war I won. And it's 491 00:31:33,640 --> 00:31:38,480 Speaker 1: all about you achieving your goals. Okay, And that's just 492 00:31:38,560 --> 00:31:42,320 Speaker 1: an extreme example, but it goes to letting it go. 493 00:31:43,720 --> 00:31:48,360 Speaker 1: You know, if you're trying to lose weight, everyone's gonna 494 00:31:48,360 --> 00:31:51,120 Speaker 1: give you advice. People are gonna tell you what to eat, 495 00:31:51,160 --> 00:31:54,440 Speaker 1: what not to eat. You have a plan, you have, 496 00:31:55,400 --> 00:31:58,280 Speaker 1: you know, a bunch of episodes of this show and 497 00:31:58,360 --> 00:32:02,480 Speaker 1: listen you could say too. I love it's me, you know. 498 00:32:02,600 --> 00:32:05,360 Speaker 1: I listen to Fitness Disrupted. Tom Hollins says, do this. 499 00:32:05,960 --> 00:32:08,360 Speaker 1: Let them tell me I'm an idiot, but stick to 500 00:32:08,400 --> 00:32:12,520 Speaker 1: the plan and win the war. All right. God, I 501 00:32:12,600 --> 00:32:15,520 Speaker 1: love the sports psychology I do. And by the way, 502 00:32:15,560 --> 00:32:19,240 Speaker 1: I start my Harvard Extension course this week the program 503 00:32:19,400 --> 00:32:21,840 Speaker 1: I enrolled in. I haven't been nervous to do something 504 00:32:21,840 --> 00:32:25,440 Speaker 1: in a long time. I brain and behavior in the 505 00:32:25,480 --> 00:32:28,800 Speaker 1: extremes and to get a certificate in human behavior, and 506 00:32:28,840 --> 00:32:32,440 Speaker 1: it goes to everything we're talking about now. It's all 507 00:32:32,480 --> 00:32:36,880 Speaker 1: about not just the physical, but the mental. All right. 508 00:32:38,280 --> 00:32:42,640 Speaker 1: I hope you enjoyed this, and please rate the show. 509 00:32:42,680 --> 00:32:45,320 Speaker 1: If you haven't rated the show, you gotta take two seconds. 510 00:32:45,400 --> 00:32:48,560 Speaker 1: Rate the show and subscribe to the show wherever you listen. 511 00:32:48,840 --> 00:32:51,960 Speaker 1: I'm goal oriented. I want this show to just continue 512 00:32:52,000 --> 00:32:54,160 Speaker 1: to grow and I need that couple of seconds of 513 00:32:54,160 --> 00:32:57,840 Speaker 1: your health. Rate the show, subscribe to the show. And 514 00:32:57,880 --> 00:32:59,160 Speaker 1: if you want to reach out to me, and I 515 00:32:59,240 --> 00:33:01,680 Speaker 1: love it when you do. Tom h Fit is my 516 00:33:01,760 --> 00:33:06,160 Speaker 1: Twitter as well as Instagram, tom h Fit, Fitness disrupted 517 00:33:06,160 --> 00:33:07,880 Speaker 1: dot com. You can reach out that way as well. 518 00:33:08,880 --> 00:33:12,960 Speaker 1: I love what I do. It's challenging to give you 519 00:33:13,400 --> 00:33:17,760 Speaker 1: the correct advice, all right. It's easy to give you 520 00:33:17,800 --> 00:33:21,520 Speaker 1: the extremes. It's easy to stick to the the fat 521 00:33:21,600 --> 00:33:24,840 Speaker 1: of the day. That's not what I do. I've never 522 00:33:24,880 --> 00:33:26,920 Speaker 1: done it that way. I will never do it that way, 523 00:33:26,960 --> 00:33:29,520 Speaker 1: but I will never steer you wrong. My goal is 524 00:33:29,560 --> 00:33:32,640 Speaker 1: to help you have your best life, and there's not 525 00:33:32,720 --> 00:33:35,960 Speaker 1: one way, but there is science behind it. We will 526 00:33:36,000 --> 00:33:38,600 Speaker 1: have heavy science shows, not heavy but you know, studies, 527 00:33:38,640 --> 00:33:41,640 Speaker 1: and we'll talk about that. And we'll have shows like Today, 528 00:33:41,960 --> 00:33:45,600 Speaker 1: and I'll have inspirational shows with celebrity guests and people 529 00:33:45,640 --> 00:33:47,480 Speaker 1: like that. But I will only have on this show 530 00:33:47,480 --> 00:33:50,480 Speaker 1: and only talk about stuff that I went. Believe it 531 00:33:51,400 --> 00:33:53,320 Speaker 1: and sticking to your plan is one of them, and 532 00:33:53,320 --> 00:33:55,360 Speaker 1: that's how I have lived my life, and that is 533 00:33:55,440 --> 00:33:59,520 Speaker 1: why one of the major reasons I am injury free 534 00:33:59,520 --> 00:34:02,560 Speaker 1: a fifty on. That's what I'm most proud of. Thank 535 00:34:02,560 --> 00:34:07,360 Speaker 1: you for listening. I am Tom Holland this is Fitness Disrupted. 536 00:34:07,920 --> 00:34:17,120 Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I 537 00:34:17,320 --> 00:34:21,080 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 538 00:34:21,120 --> 00:34:24,440 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 539 00:34:24,520 --> 00:34:25,880 Speaker 1: listen to your favorite shows.