WEBVTT - Strength and Mobility Training for Your Osteoarthritis (Abridged Version)

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<v Speaker 1>Hi everyone.

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<v Speaker 2>I'm Holly Robinson, pete actor, author, advocate, do it all mom,

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<v Speaker 2>and I'm also a caregiver. And this is care Walks,

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<v Speaker 2>a podcast from iHeartRadio and Voltaian Arthritis Pain Gel. It's

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<v Speaker 2>a show for family caregivers who give everything to everyone

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<v Speaker 2>and need to make time for themselves through movement. Every

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<v Speaker 2>episode is designed for you to walk as you listen,

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<v Speaker 2>so just think of me and my guests as your

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<v Speaker 2>weekly walking buddies. We'll hear stories from caregivers and gain

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<v Speaker 2>tips and insights from health experts and advocates who know

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<v Speaker 2>how important it is to take care of yourself and

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<v Speaker 2>manage joint pain due to arthritis that often a companies

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<v Speaker 2>being a caregiver. We'll discover a community ourselves and maybe

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<v Speaker 2>even alleviate some joint pain due to arthritis in the

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<v Speaker 2>process as we walk together and connect to the best

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<v Speaker 2>parts of being a caregiver. Hey, there, so glad you

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<v Speaker 2>could join us for another episode of care Walks. I

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<v Speaker 2>cannot believe this is already our sixth episode. I hope

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<v Speaker 2>you've learned as much as I have so far and

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<v Speaker 2>are finding new ways to take care of yourself and

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<v Speaker 2>refill that cup as you care for others. As a reminder,

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<v Speaker 2>right now, you're listening to the abridged version of this episode,

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<v Speaker 2>but if you're looking to get a little extra inspiration,

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<v Speaker 2>don't miss a minute. Check out the full length version

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<v Speaker 2>of this episode in your podcast feed now. Today's episode

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<v Speaker 2>is all about building strength and strengthening our mobility in

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<v Speaker 2>ways that will help us combat joint pain due to

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<v Speaker 2>osteo arthritis and maybe give us a leg up as

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<v Speaker 2>caregivers too. I've invited personal trainer Pete McCall to join

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<v Speaker 2>our walk today. Pete has twenty years of experience teaching

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<v Speaker 2>personal trainers all over the world to design workouts for

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<v Speaker 2>their clients. He knows the importance of strength and mobility

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<v Speaker 2>training for safe and smart practice. We've learned a lot

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<v Speaker 2>about how just walking can be a really important practice

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<v Speaker 2>to treating joint pain, but I'm curious about how strength

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<v Speaker 2>conditioning can also play a role. I'm looking forward to

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<v Speaker 2>hearing how Pete approaches training through this lens. But before

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<v Speaker 2>we get to our conversation with Pete, let's get moving

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<v Speaker 2>and start our walk with intention. Find a pace that

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<v Speaker 2>feels good to you, ground yourself more with each step.

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<v Speaker 2>Notice how each part of your body moves as you

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<v Speaker 2>walk along your path. Where do you feel tightness in

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<v Speaker 2>your body as you move? How can you actively release

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<v Speaker 2>those areas of pressure and tension.

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<v Speaker 1>As we walk?

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<v Speaker 2>Consider those sensations and allow these feelings to keep you

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<v Speaker 2>present in the moment, in this time you have set

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<v Speaker 2>aside for yourself. Keep moving at a relaxed pace, and

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<v Speaker 2>I'm going to share my conversation with personal trainer, fitness educator,

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<v Speaker 2>and author Pete McCall. Pete, thank you so much for

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<v Speaker 2>joining us on Cara Walks.

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<v Speaker 3>Well, thank you, Holly. It really is an honor to

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<v Speaker 3>be here and to be having this conversation with you.

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<v Speaker 2>I'm excited to speak with you, so first of all,

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<v Speaker 2>can you tell us what first sparked your interests in

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<v Speaker 2>fitness and ultimately led to your great career in personal

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<v Speaker 2>fitness and education.

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<v Speaker 3>I'm a product of my generation, Holly. I am a

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<v Speaker 3>diehard gen x er eighties kid, and I grew up

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<v Speaker 3>and this is how I got into fitness, right. I

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<v Speaker 3>grew up on eighties movies, Arnold Schwarzenegger, Sylvester Stallone, John

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<v Speaker 3>Clive on Dom and all those movies. The guy with

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<v Speaker 3>the Biggest muscles always won and always got the girl right.

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<v Speaker 3>And so as a fourteen, fifteen, sixteen year old, you

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<v Speaker 3>see that and you know Arnold was everywhere. But in

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<v Speaker 3>all seriousness, that's what got me into exercise in terms

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<v Speaker 3>of changing physical appearance. But over the years, what I've

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<v Speaker 3>really learned to love about exercise and what it can

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<v Speaker 3>do for the body isn't just how you look, but

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<v Speaker 3>it's how you feel. So that's really what I try

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<v Speaker 3>to focus on when I do education for personal trainers,

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<v Speaker 3>is it's really getting to understand that the biggest benefits

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<v Speaker 3>come from how you feel and just the overall health

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<v Speaker 3>benefits for your body.

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<v Speaker 2>Yes, absolutely, I want to dig into the physical benefits

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<v Speaker 2>of movement. How can strang training help those who struggle

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<v Speaker 2>with joint pain due to arthritis?

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<v Speaker 3>Now, this is something it's kind of like, I played

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<v Speaker 3>rugby for years, I played like competitive club rugby for years,

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<v Speaker 3>and as somebody who's lifted ways for years, two, I

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<v Speaker 3>deal with arthritis right, and arthritis is inflammation of the

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<v Speaker 3>joint structure. Osteoarthritis is you're wearing down the tissues, the

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<v Speaker 3>protective tissues that help protect the joints the bones themselves.

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<v Speaker 3>So when you look at this, when you look at movement.

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<v Speaker 3>Anytime you move, you're building more tissue that can either

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<v Speaker 3>protect the joints, meaning muscle help protect and stabilize the joints,

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<v Speaker 3>or that ultimately become the connective tissue, the tendons and

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<v Speaker 3>what's called the fascia which surrounds each layer of muscle,

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<v Speaker 3>which can ultimately help your body become stronger and more

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<v Speaker 3>resilient against whatever you might be feeling.

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<v Speaker 2>Yeah, and what's interesting is, you know, we know that

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<v Speaker 2>the movement is helpful, but it's hard to get that

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<v Speaker 2>motivation right. Which is more important to moving better, strength

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<v Speaker 2>training or cardio which does more for joint pain.

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<v Speaker 1>Are they both beneficial?

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<v Speaker 3>I would say yes, but I mean it, And that's

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<v Speaker 3>the thing with exercise. The hard part is with exercise,

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<v Speaker 3>there really is no one right way to do it,

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<v Speaker 3>and everybody's going to enjoy their favorite thing. And what's

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<v Speaker 3>pretty consistent this point is a lack of regular exercise,

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<v Speaker 3>meaning if you're not moving, and I'm going to qualify

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<v Speaker 3>a little bit a lack of regular movement, not just exercise.

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<v Speaker 3>And the challenging thing about arthritis, and I'm speaking about

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<v Speaker 3>this from two points. One from the technical standpoint of

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<v Speaker 3>having done the research, and two from a user standpoint

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<v Speaker 3>of knowing what a body feels like with arthritis is

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<v Speaker 3>that first few minutes of exercise can be somewhat uncomfortable,

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<v Speaker 3>like my knee will be yelling at me saying, don't

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<v Speaker 3>do this, don't do this. But what happens after the

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<v Speaker 3>first like eight to ten minutes is your body will

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<v Speaker 3>produce its own internal kind of painkillers, and your heart

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<v Speaker 3>rate comes up and on all of a sudden, you

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<v Speaker 3>feel great. So if it comes to strength and cardio,

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<v Speaker 3>the answer is yes, do both so that way there's

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<v Speaker 3>a good balance of different forces going into the body.

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<v Speaker 1>Yes. Absolutely.

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<v Speaker 2>On care walks, we talk a lot about finding movement

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<v Speaker 2>that fits into a busy schedule, because Pete, we're all

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<v Speaker 2>busy and we can always find some excuse not to

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<v Speaker 2>get moving. So what are some of your favorite ways

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<v Speaker 2>to add fitness into a very busy routine.

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<v Speaker 3>The main thing is finding an activity that you enjoy

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<v Speaker 3>and one of my favorite it's so funny to say

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<v Speaker 3>this now, one of my favorite workouts is honestly going

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<v Speaker 3>for a long walk because I can do that with

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<v Speaker 3>my kids, I can do it with my parents. My

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<v Speaker 3>parents are in their late seventies and so walking is

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<v Speaker 3>one of those things that I can and do with

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<v Speaker 3>all generations of my family. So I really want to

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<v Speaker 3>give people for any advice. If you're just looking at

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<v Speaker 3>starting a workout program, just start with what you got.

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<v Speaker 1>It's so true.

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<v Speaker 2>We love walking on care walks. That's our thing, and

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<v Speaker 2>hopefully our listeners are on a walk right now with us.

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<v Speaker 2>But what are the best types of strength building exercises

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<v Speaker 2>for alleviating some of their symptoms? Is there one that

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<v Speaker 2>you might be able to walk us through right now

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<v Speaker 2>on the podcast.

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<v Speaker 3>One of my favorite exercises to recommend for almost everybody

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<v Speaker 3>is something called the glut bridge. And the glute bridge

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<v Speaker 3>is when you lay down on the ground, your feet

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<v Speaker 3>are flat on the floor, your knees are pointing up

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<v Speaker 3>toward the ceiling, and you lift your hips up towards

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<v Speaker 3>the ceiling, and you do that by pushing your heels down.

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<v Speaker 3>So if you push your heels down while squeezing your

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<v Speaker 3>glutes your butt muscles, and pushing your hips off, what

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<v Speaker 3>you're going to do is activate those glute muscles, and

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<v Speaker 3>the glutes protect your knees. The glutes protect your ankles

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<v Speaker 3>and the glutes protect your low back. So with the

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<v Speaker 3>glute bridge i'm describing, if you do fifteen to twenty

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<v Speaker 3>repetitions of that, meaning move up, pause, and lower yourself

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<v Speaker 3>down slowly. If you do that fifteen to twenty times,

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<v Speaker 3>the major benefits are you're strengthening the glut muscles, which

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<v Speaker 3>really help stabilize your body while you're walking. Strong glutes

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<v Speaker 3>really allows you to be more active.

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<v Speaker 2>Okay, I just learned that I always think about when

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<v Speaker 2>I'm taking care of my body or looking to strengthen something.

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<v Speaker 2>I'm always focusing on the core because I feel like

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<v Speaker 2>the core, you know, obviously has a lot of benefits.

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<v Speaker 2>But I did not know about the glue bridge. So

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<v Speaker 2>I am putting that on my to do list. And

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<v Speaker 2>if you're listening right now on care walks, maybe this

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<v Speaker 2>is something you would you say to do this before

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<v Speaker 2>you start walking or after.

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<v Speaker 3>Actually it is a good question. I would do it

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<v Speaker 3>before because if you're warming up and you're going to

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<v Speaker 3>go out for a walk, then firing up your glutes

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<v Speaker 3>will help you protect your knee. So every time your

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<v Speaker 3>foot hits the ground, theoretically your glute should fire to

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<v Speaker 3>help stabilize the knee, and so if you don't do

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<v Speaker 3>glute bridges before you warm up, then you're not going

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<v Speaker 3>to be as effective.

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<v Speaker 2>Okay, so let's talk about discomfort, something we all have experienced.

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<v Speaker 2>But because discomfort can be so prevalent for specifically caregivers

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<v Speaker 2>with joint pain, how can you tell if aches and

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<v Speaker 2>pains after a workout are good or bad?

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<v Speaker 3>That I love that question. If you feel something sharp

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<v Speaker 3>that's really that sharp, it's like, oh my goodness, where

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<v Speaker 3>did this come from. That's pain that should be avoided.

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<v Speaker 3>That's a signal from your muscles or a joint saying hey,

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<v Speaker 3>this didn't feel good, don't through this again.

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<v Speaker 1>All right.

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<v Speaker 3>We don't want to feel pain. That said, however, a

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<v Speaker 3>little bit of discomfort. We want to feel a little

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<v Speaker 3>bit of discomfort because that means our body has done

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<v Speaker 3>more than it's used to doing, and that's how we

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<v Speaker 3>stimulate growth. We want to be able to manage discomfort,

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<v Speaker 3>like with arthritis with my right knee. When my right

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<v Speaker 3>knee is a little uncomfortable, I'll slather on Voltaire before

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<v Speaker 3>I go for a walk or before I do any

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<v Speaker 3>type of hard workout that I know is going to

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<v Speaker 3>beat up my knee. But I know that moving my

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<v Speaker 3>knee through the discomfort makes my knee stronger in the

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<v Speaker 3>long run.

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<v Speaker 2>So thinking about more safe fitness practice, what are the

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<v Speaker 2>best ways that you have to cool down after a

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<v Speaker 2>walk or work out? Any favorite stretches?

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<v Speaker 3>When I look at post workout, it's honestly just slower movement. Right.

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<v Speaker 3>So when I come back from a long hike, what

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<v Speaker 3>I'll do is I don't sit down right away. I

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<v Speaker 3>just stay on my feet for another fifteen to twenty

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<v Speaker 3>minutes and slow down my pace. You're allowing your heart

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<v Speaker 3>rate to come down a little bit, You're allowing your

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<v Speaker 3>circulation to come down a little bit. Personally, I wouldn't

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<v Speaker 3>There's not much need to stretch really after a long walk,

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<v Speaker 3>But a harder work out, like if you did a

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<v Speaker 3>hard strength training workout, that's where you might want to

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<v Speaker 3>stretch the quatter steps, the hamstrings, the larger muscles involved,

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<v Speaker 3>just so you maintain joint motion as those tissues kind

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<v Speaker 3>of cool as a tissue temperature comes back down.

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<v Speaker 2>Yeah, don't skip the cool down. You got to slow

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<v Speaker 2>it down and ease yourself out of working out any

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<v Speaker 2>kind of movement. For those just starting a movement journey,

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<v Speaker 2>and we talked earlier about how hard it is to

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<v Speaker 2>just kick started. How do you stay consistent with an

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<v Speaker 2>new workout routine and how can caregivers set themselves up

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<v Speaker 2>for success when making new self care habits.

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<v Speaker 3>Oh that's a huge question because you're looking at how

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<v Speaker 3>does anybody create a habit? And one of my biggest,

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<v Speaker 3>one of the biggest pieces of advice I have for people, Holly,

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<v Speaker 3>is start with realistic expectations, start with realistic goals, and

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<v Speaker 3>once you see some success, either add minutes I'm gonna

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<v Speaker 3>walk for five more minutes, or add another day, and

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<v Speaker 3>just begin with what you can do and just challenge

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<v Speaker 3>yourself to do a little bit more than you think

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<v Speaker 3>you can and just stay consistent with it and you

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<v Speaker 3>feel better as a result.

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<v Speaker 1>Yes, feeling better is the goal.

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<v Speaker 2>You know. It's really clear to me, Pete, how passionate

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<v Speaker 2>you are about what you do. What is your favorite

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<v Speaker 2>part about being a fitness instructor.

0:11:46.679 --> 0:11:49.040
<v Speaker 3>Is after a class is over, when somebody says that

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<v Speaker 3>was the right workout for me today. Honestly, I mean

0:11:51.840 --> 0:11:54.600
<v Speaker 3>it's like when somebody says that felt right today. I

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<v Speaker 3>don't want to beat people up my goal as a

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<v Speaker 3>trainers and instructors, I don't want to be in pain.

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<v Speaker 3>And for any body out there, if you're listening and

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<v Speaker 3>you take exercise classes on a regular basis, the best

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<v Speaker 3>thing you can do for your instructor is at the

0:12:06.520 --> 0:12:08.240
<v Speaker 3>end of class, give them a big smile and say

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<v Speaker 3>thank you. That felt right today, because honestly, and what

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<v Speaker 3>I love about what I do is you know you're

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<v Speaker 3>having a direct impact on helping somebody have a better

0:12:15.440 --> 0:12:17.559
<v Speaker 3>day because of some of what they did in your workout.

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<v Speaker 1>Well, Pete, I have to tell you that felt right today.

0:12:22.760 --> 0:12:28.440
<v Speaker 2>That felt right, and I really appreciate having this conversation

0:12:28.520 --> 0:12:29.640
<v Speaker 2>with you on care Walks.

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<v Speaker 1>Thank you so much for joining us and we'll see

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<v Speaker 1>you soon.

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<v Speaker 3>Well, thank you for the conversation and really thank you

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<v Speaker 3>for inspiring people to be more active. And hey, the

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<v Speaker 3>more active that you can be, the better you'll feel.

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<v Speaker 2>Absolutely, thank you so much. Thank you Pete for joining

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<v Speaker 2>me on care Walks. This conversation has really opened my

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<v Speaker 2>eyes to ways that exercise and strength training can improve

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<v Speaker 2>not only joint pain caused by osteoarthritis, but also us

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<v Speaker 2>the tools for better care for our bodies as caregivers.

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<v Speaker 1>I don't have to tell you what a physical.

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<v Speaker 2>Job caregiving can be, but I don't think that I

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<v Speaker 2>ever really realized or thought about the best ways to

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<v Speaker 2>get stronger for the work of being a caregiver. That's

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<v Speaker 2>all for this episode of Carewalks. Don't forget to come

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<v Speaker 2>back next week when we talk about the wonderful parts

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<v Speaker 2>of being a caregiver with our guests, fellow caregiver Rob Phobion.

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<v Speaker 1>I'm really looking forward to that.

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<v Speaker 2>Keep walking until then, and don't forget to take care

0:13:30.520 --> 0:13:40.120
<v Speaker 2>of yourself too. Carewalks is produced by iHeartRadio in partnership

0:13:40.120 --> 0:13:44.079
<v Speaker 2>with voltairean Arthritis pain Gel and hosted by me Holly

0:13:44.200 --> 0:13:48.600
<v Speaker 2>Robinson Pete. Our executive producer is Molly Sosha. Our head

0:13:48.640 --> 0:13:52.439
<v Speaker 2>engineer is Matt Stillo. This episode was written and produced

0:13:52.480 --> 0:13:55.800
<v Speaker 2>by Sierra Kaiser, with special thanks to our partners at

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<v Speaker 2>GSK Platform, GSK, Weber Shandwick and edel Man. M