1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,880 --> 00:00:18,759 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Had 3 00:00:19,200 --> 00:00:23,560 Speaker 1: one of the greatest workouts I have had in months 4 00:00:24,000 --> 00:00:28,080 Speaker 1: this morning. And I've said this before. One of the 5 00:00:28,120 --> 00:00:29,920 Speaker 1: many things I love about this show is when I 6 00:00:29,920 --> 00:00:34,200 Speaker 1: get inspired about a topic or something that has happened, 7 00:00:34,240 --> 00:00:38,160 Speaker 1: I will go do a show immediately when it's fresh 8 00:00:38,240 --> 00:00:40,959 Speaker 1: on my mind and I'm passionate about it. And that 9 00:00:41,400 --> 00:00:45,120 Speaker 1: goes for today, as does with most shows. Sometimes I 10 00:00:45,120 --> 00:00:49,960 Speaker 1: have things scheduled, interviews and topics, but most often I 11 00:00:50,000 --> 00:00:53,600 Speaker 1: want to talk about it when I'm feeling it. And 12 00:00:53,640 --> 00:00:57,440 Speaker 1: I'm feeling it. Had one of the greatest workouts this morning. 13 00:00:58,200 --> 00:01:04,320 Speaker 1: You know what it was. I ran in a tropical storm. 14 00:01:07,120 --> 00:01:11,120 Speaker 1: I have not seen rain, felt rain, seen flooding in 15 00:01:11,240 --> 00:01:15,200 Speaker 1: my area the way I did this morning. And I 16 00:01:15,280 --> 00:01:20,440 Speaker 1: had the greatest seven point five seven and a half 17 00:01:20,520 --> 00:01:25,040 Speaker 1: mile run in the thick of it. And that's why 18 00:01:25,080 --> 00:01:29,679 Speaker 1: today's show is about why you should run or walk. 19 00:01:29,959 --> 00:01:32,119 Speaker 1: I'm gonna throw a bike in there, but with an 20 00:01:32,440 --> 00:01:39,319 Speaker 1: asterisk as well. In the rain. So many reasons, and 21 00:01:39,400 --> 00:01:44,000 Speaker 1: I'm saving the obvious one, the one I just alluded 22 00:01:44,040 --> 00:01:50,720 Speaker 1: to for last. But there's so many reasons that you 23 00:01:50,760 --> 00:01:57,480 Speaker 1: should get outside in that inclement weather and getting a 24 00:01:57,520 --> 00:02:02,920 Speaker 1: great workout. And again that can be walking, that can 25 00:02:02,960 --> 00:02:05,920 Speaker 1: be running, that can be biking, and hey, if you 26 00:02:05,920 --> 00:02:09,640 Speaker 1: want to get out on the water, whatever you like 27 00:02:09,840 --> 00:02:15,480 Speaker 1: to do, to not do it in the quote unquote 28 00:02:15,520 --> 00:02:18,640 Speaker 1: perfect conditions. And that will lead to some of my 29 00:02:18,760 --> 00:02:23,960 Speaker 1: points as well. But let me start with the safety issue. 30 00:02:24,160 --> 00:02:28,400 Speaker 1: Have to go there, have to first and foremost. It's 31 00:02:28,440 --> 00:02:32,160 Speaker 1: all about safety, right, So don't be stupid and don't 32 00:02:32,160 --> 00:02:35,799 Speaker 1: get injured and don't get hurt. That goes without saying, 33 00:02:35,840 --> 00:02:39,200 Speaker 1: and that goes for working out in the heat and 34 00:02:39,280 --> 00:02:44,520 Speaker 1: all of the other inclement, challenging conditions. You gotta be smart, 35 00:02:45,600 --> 00:02:50,480 Speaker 1: So listen. I have trained through the cold for decades. 36 00:02:50,919 --> 00:02:53,079 Speaker 1: At fifty two, I don't like to do that as much. 37 00:02:53,120 --> 00:02:57,280 Speaker 1: So today it was probably it was definitely over seventy degrees, 38 00:02:57,520 --> 00:03:02,560 Speaker 1: so rainy and hot. I love rainy and cold. Not 39 00:03:02,720 --> 00:03:05,920 Speaker 1: doing it, not doing it as much, not doing it 40 00:03:06,000 --> 00:03:08,720 Speaker 1: unless I'm specifically training for something or I am in 41 00:03:08,800 --> 00:03:12,239 Speaker 1: a race itself. And I even avoid those. That's why 42 00:03:12,280 --> 00:03:16,040 Speaker 1: I go to Malaysia and South Korea and places like 43 00:03:16,080 --> 00:03:18,799 Speaker 1: that because when I do a triathlon or something like that, 44 00:03:18,919 --> 00:03:22,240 Speaker 1: especially triathlon, when I got out of the water, the 45 00:03:22,280 --> 00:03:25,800 Speaker 1: temperature has to be way above my age. I'm like 46 00:03:25,840 --> 00:03:29,440 Speaker 1: being cold, but a train in it. I used to 47 00:03:29,440 --> 00:03:36,120 Speaker 1: do it a lot. But safety first, So hypothermia, we 48 00:03:36,200 --> 00:03:42,720 Speaker 1: don't want that. So today hot and just torrential rain. 49 00:03:43,520 --> 00:03:47,360 Speaker 1: But with that torrential rain, there was not wind, so 50 00:03:47,440 --> 00:03:50,000 Speaker 1: there weren't branches following, didn't have to worry about that, 51 00:03:50,360 --> 00:03:56,040 Speaker 1: didn't have to worry about power lines down. So safety first. 52 00:03:57,000 --> 00:04:01,680 Speaker 1: You know, this is a great topic to say, Hey, 53 00:04:01,840 --> 00:04:04,520 Speaker 1: on a daylight today, you could stay inside obviously and 54 00:04:04,760 --> 00:04:07,240 Speaker 1: get on the treadmill, your elliptical. Great reason to take 55 00:04:07,280 --> 00:04:15,080 Speaker 1: it indoors, but not necessarily, not necessarily greatest workout in months, 56 00:04:16,320 --> 00:04:21,200 Speaker 1: but be cautious, be smart. So the conditions were perfect 57 00:04:22,040 --> 00:04:30,880 Speaker 1: for a different, challenging, ridiculously enjoyable workout. And I'll talk 58 00:04:30,880 --> 00:04:35,760 Speaker 1: about biking, but if you're a triathlete, if you're a cyclist, 59 00:04:36,960 --> 00:04:39,760 Speaker 1: you can't control the conditions you're if you're training for 60 00:04:39,800 --> 00:04:44,000 Speaker 1: something specifically, and I'll get to that. So yes, you 61 00:04:44,080 --> 00:04:47,160 Speaker 1: pick your days and your conditions and your course is 62 00:04:47,200 --> 00:04:53,120 Speaker 1: by the way, you know, I bike the same course 63 00:04:53,200 --> 00:04:55,120 Speaker 1: for the most part. I have a couple that I've 64 00:04:55,200 --> 00:04:57,720 Speaker 1: done for many years that I know like the back 65 00:04:57,760 --> 00:05:02,839 Speaker 1: of my hand, and it can be mentally challenging at times, 66 00:05:03,760 --> 00:05:07,600 Speaker 1: but it's safer for me. It's safer. So safety for safety, 67 00:05:07,600 --> 00:05:09,560 Speaker 1: for safety first have to come out of the gate 68 00:05:09,600 --> 00:05:14,560 Speaker 1: talking about that. But once those issues are not issues. 69 00:05:15,360 --> 00:05:19,520 Speaker 1: It was just wet. It was hot and wet, crazy wet, 70 00:05:20,520 --> 00:05:24,919 Speaker 1: all right, So why should you run or walk or 71 00:05:24,960 --> 00:05:28,279 Speaker 1: bike or do whatever you like to do outside when 72 00:05:28,279 --> 00:05:32,600 Speaker 1: it's pouring rain? Quick break and I'll get to those points. 73 00:05:32,600 --> 00:05:46,440 Speaker 1: We'll be right back, all right, a different topic, but 74 00:05:46,480 --> 00:05:49,000 Speaker 1: it's exactly what I bring to you. We're gonna talk 75 00:05:49,040 --> 00:05:53,039 Speaker 1: about the hacks and all the typical stuff. And I 76 00:05:53,120 --> 00:05:57,400 Speaker 1: also wanted you to know and realize that even at 77 00:05:57,400 --> 00:06:00,160 Speaker 1: fifty two, I'm walking the walk, I'm running the one, 78 00:06:00,160 --> 00:06:06,560 Speaker 1: and I'm doing it all the time in all the conditions. Okay, 79 00:06:07,040 --> 00:06:11,560 Speaker 1: first point, why should you work out in the rain? 80 00:06:12,400 --> 00:06:14,800 Speaker 1: Because he can't only do it when it's nice out. 81 00:06:15,520 --> 00:06:21,440 Speaker 1: You can't only work out when conditions are perfect. You know, 82 00:06:21,520 --> 00:06:25,960 Speaker 1: I'm getting ready to do my twenty second annual Nantucket 83 00:06:26,040 --> 00:06:30,080 Speaker 1: Beach Fitness Camp twenty second and we all it should 84 00:06:30,080 --> 00:06:32,279 Speaker 1: be the twenty three missed last year because of COVID. 85 00:06:32,480 --> 00:06:35,440 Speaker 1: But for over twenty years, while on vacation, I've been 86 00:06:35,520 --> 00:06:39,240 Speaker 1: running this camp two weeks Monday through Friday on the 87 00:06:39,279 --> 00:06:41,640 Speaker 1: beach in the morning. One of the most incredible things 88 00:06:42,240 --> 00:06:46,760 Speaker 1: I have done out of nothing, created out of nothing, 89 00:06:48,040 --> 00:06:50,400 Speaker 1: And one of the questions that I answer on the 90 00:06:50,400 --> 00:06:53,800 Speaker 1: website frequently asked questions is what happens if it rains? 91 00:06:56,600 --> 00:07:00,040 Speaker 1: We exercise For all the reasons I'm gonna get to 92 00:07:00,520 --> 00:07:02,240 Speaker 1: and the one I'm bringing up right now, you can't 93 00:07:02,240 --> 00:07:08,839 Speaker 1: only do it when it's perfect. It's not how it works. 94 00:07:10,960 --> 00:07:13,880 Speaker 1: And we're not made of sugar. So if you get wet, 95 00:07:14,480 --> 00:07:18,800 Speaker 1: you get wet. Let me throw in by the way, thunder, 96 00:07:18,880 --> 00:07:26,760 Speaker 1: thunder and lightning. We don't exercise when it's thundering and 97 00:07:26,880 --> 00:07:31,920 Speaker 1: lightning either dangerous? Right, be smart? Wasn't the issue? Wasn't 98 00:07:31,920 --> 00:07:33,680 Speaker 1: an issue this morning, and that would be the only 99 00:07:33,720 --> 00:07:38,600 Speaker 1: conditions when I would cancel my Nantuckey camp. It has 100 00:07:38,760 --> 00:07:42,560 Speaker 1: never happened. And the running joke is, and I say 101 00:07:42,600 --> 00:07:45,960 Speaker 1: this to the handful of younger participants at camp, it 102 00:07:46,000 --> 00:07:51,480 Speaker 1: never reigns on my camp. It has, but it's not 103 00:07:51,560 --> 00:07:56,800 Speaker 1: a big deal. It's warm, it's an incredible location and 104 00:07:56,920 --> 00:07:59,760 Speaker 1: you get wet, all right. So we can't only work 105 00:07:59,760 --> 00:08:03,720 Speaker 1: out it's perfect. That's not how life works. And all 106 00:08:03,760 --> 00:08:07,200 Speaker 1: of this is tied into life as I will get 107 00:08:07,240 --> 00:08:12,360 Speaker 1: to as well. Okay. Second point, so the obvious is 108 00:08:12,400 --> 00:08:14,000 Speaker 1: the first. You can only do it. If you only 109 00:08:14,040 --> 00:08:17,160 Speaker 1: do it when it's perfect, we're not going to be 110 00:08:17,200 --> 00:08:19,760 Speaker 1: in very good chain. We're not gonna be very healthy. Yes, 111 00:08:19,840 --> 00:08:25,880 Speaker 1: you can stay inside, and that's up to you, but 112 00:08:25,920 --> 00:08:29,840 Speaker 1: I encourage you to get out for these reasons. Second 113 00:08:29,840 --> 00:08:35,040 Speaker 1: one being chances are on a daylight today, when it's 114 00:08:35,240 --> 00:08:41,040 Speaker 1: tropical storm, super dark, you're gonna be inside. You're gonna 115 00:08:41,040 --> 00:08:44,040 Speaker 1: move less. You're gonna move less. So when we're talking 116 00:08:44,040 --> 00:08:50,760 Speaker 1: about weight gain weight loss, it is a really smart 117 00:08:50,880 --> 00:08:56,079 Speaker 1: idea to start your day with exercise. Now again, final time, 118 00:08:56,080 --> 00:08:57,640 Speaker 1: I'll say you could do it inside if you want, 119 00:08:57,720 --> 00:09:03,800 Speaker 1: of course, but you need to do it, and it 120 00:09:03,840 --> 00:09:06,440 Speaker 1: can be totally different in so many ways when you 121 00:09:06,480 --> 00:09:09,400 Speaker 1: get outside to do it, so less movement, you darn 122 00:09:09,480 --> 00:09:13,400 Speaker 1: well better get your work out in. Okay, And that's 123 00:09:13,440 --> 00:09:16,960 Speaker 1: for the body. And another thing to think about on 124 00:09:17,000 --> 00:09:19,440 Speaker 1: a daylight today is not only are you moving less 125 00:09:20,040 --> 00:09:22,120 Speaker 1: you're inside? What are you You're going to be more 126 00:09:22,160 --> 00:09:27,400 Speaker 1: likely to eat, to have access to food. It's dark, 127 00:09:28,720 --> 00:09:33,800 Speaker 1: you're not going outside, You're gonna move less, You're gonna 128 00:09:33,840 --> 00:09:36,959 Speaker 1: eat more. And then let's talk about the mental side 129 00:09:37,000 --> 00:09:41,000 Speaker 1: to that. You know it's connected to sad seasonal effective disorder. 130 00:09:42,320 --> 00:09:46,360 Speaker 1: You know, dark makes people what more depressed, more likely 131 00:09:46,400 --> 00:09:49,079 Speaker 1: to move less and eat more. So again, on a 132 00:09:49,160 --> 00:09:53,000 Speaker 1: dark day light today, starting your day with a crazy, 133 00:09:53,040 --> 00:09:58,680 Speaker 1: fun different workout. It's really smart thing. And when you 134 00:09:58,840 --> 00:10:02,960 Speaker 1: start you or day with exercise, you're going to have 135 00:10:03,280 --> 00:10:08,520 Speaker 1: that better mood. And that's important if you're a parent 136 00:10:08,559 --> 00:10:11,280 Speaker 1: who's gonna be stuck inside with kids, gonna be better 137 00:10:11,400 --> 00:10:16,640 Speaker 1: able to deal with that. So both for the psychological 138 00:10:16,720 --> 00:10:23,240 Speaker 1: and the physiological reasons, really good idea to get in 139 00:10:23,480 --> 00:10:26,360 Speaker 1: a different work out on a day like today to 140 00:10:26,480 --> 00:10:31,640 Speaker 1: combat those things in life that work against you. Not genetics, 141 00:10:32,640 --> 00:10:35,640 Speaker 1: not genetics. This is that common sense stuff. This is 142 00:10:35,679 --> 00:10:37,160 Speaker 1: the stuff I bring to you on this show that 143 00:10:37,200 --> 00:10:43,319 Speaker 1: you're not gonna hear most other places. All right, So 144 00:10:43,679 --> 00:10:50,720 Speaker 1: start your dark day the right way and point number 145 00:10:50,800 --> 00:10:54,280 Speaker 1: three and I've already kind of touched on it. They're 146 00:10:54,320 --> 00:10:58,800 Speaker 1: all connected. It is different, it is different. So people say, 147 00:10:58,840 --> 00:11:03,360 Speaker 1: oh my gosh, boring exercises, boring, getting on the treadmill, 148 00:11:03,400 --> 00:11:07,359 Speaker 1: getting on the eptical. You're absolutely right for most people, absolutely, 149 00:11:07,440 --> 00:11:09,560 Speaker 1: which is why we have all of these ways to 150 00:11:09,720 --> 00:11:15,280 Speaker 1: disassociate music TV. Never been a better time to disassociate 151 00:11:15,600 --> 00:11:22,520 Speaker 1: coached workouts, live workouts. I mean, come on, so that yeah, 152 00:11:22,559 --> 00:11:25,520 Speaker 1: but of yeah it's boring, that's yeah, But that's out 153 00:11:25,520 --> 00:11:30,559 Speaker 1: the window and go out the door. If you want different, 154 00:11:32,440 --> 00:11:35,000 Speaker 1: if you want change, if you getting ahead of myself, 155 00:11:36,160 --> 00:11:41,680 Speaker 1: but yes, it's different. So important. How often do I 156 00:11:41,720 --> 00:11:45,360 Speaker 1: talk about variation on fitness disrupted? How important it is 157 00:11:45,360 --> 00:11:49,800 Speaker 1: for our bodies and our minds. And this is yet 158 00:11:49,880 --> 00:11:58,480 Speaker 1: another way two create provide variation to your movement, to 159 00:11:58,600 --> 00:12:01,920 Speaker 1: your exercise, whatever you want to call it. And I'm 160 00:12:01,960 --> 00:12:06,240 Speaker 1: going to slowly get away from that term exercise negative 161 00:12:06,240 --> 00:12:12,920 Speaker 1: connotation for so many people. All right, really important point. 162 00:12:14,120 --> 00:12:16,640 Speaker 1: So you say, okay, I'm going outside, I'm not gonna 163 00:12:16,679 --> 00:12:19,280 Speaker 1: work out inside. What's the big difference. What you're gonna 164 00:12:19,320 --> 00:12:26,800 Speaker 1: get really important valuable experience with the elements with being outside. 165 00:12:26,880 --> 00:12:32,040 Speaker 1: And this goes for those of you who are recreational athletes, 166 00:12:32,080 --> 00:12:34,319 Speaker 1: those of you who are just trying to be healthy, 167 00:12:34,360 --> 00:12:38,359 Speaker 1: all the way up to the supercompetitive athletes, those marathoners, 168 00:12:38,360 --> 00:12:43,680 Speaker 1: half marathons, triathletes, spartan race, all of those people, all 169 00:12:43,679 --> 00:12:47,040 Speaker 1: of you, you get really important experience with the elements. 170 00:12:48,600 --> 00:12:50,760 Speaker 1: You know, if you are a biker someone who likes 171 00:12:50,760 --> 00:12:53,200 Speaker 1: to just cycle and you get caught in a rain 172 00:12:53,280 --> 00:12:58,680 Speaker 1: storm as happens, it can be dangerous, right, So having 173 00:12:58,720 --> 00:13:02,400 Speaker 1: that experience with how to handle a bike, how to run, 174 00:13:02,760 --> 00:13:07,040 Speaker 1: you know, and and be cautious with footing and it 175 00:13:07,120 --> 00:13:10,040 Speaker 1: being more slippery and things like that. Getting experience with 176 00:13:10,040 --> 00:13:16,760 Speaker 1: the elements, it's important for everybody. You know. I love 177 00:13:17,000 --> 00:13:19,480 Speaker 1: competing and doing all the races I have done around 178 00:13:19,520 --> 00:13:23,040 Speaker 1: the world for so many reasons and over the years. 179 00:13:24,040 --> 00:13:27,560 Speaker 1: You know, I don't really look at the weather the 180 00:13:27,600 --> 00:13:29,440 Speaker 1: way other people do. I don't look at the weather 181 00:13:29,520 --> 00:13:31,400 Speaker 1: the way most people do. First of all, what I 182 00:13:31,440 --> 00:13:34,200 Speaker 1: learned years ago when I was training, you know, harder, 183 00:13:34,360 --> 00:13:36,040 Speaker 1: although I'm getting back to it now and then the 184 00:13:36,120 --> 00:13:38,000 Speaker 1: kids are older, so I would say, okay, I have 185 00:13:38,080 --> 00:13:40,360 Speaker 1: to do, you know, a hundred mile bike drive for 186 00:13:40,400 --> 00:13:42,280 Speaker 1: an iron man, and you look at the weather, and 187 00:13:42,320 --> 00:13:44,320 Speaker 1: the weather reports says, you know, it's going to be 188 00:13:45,000 --> 00:13:48,560 Speaker 1: ridiculously bad conditions, thunder lightning, cold, whatever, so you don't 189 00:13:48,559 --> 00:13:52,560 Speaker 1: plan it. And then Saturday rolls around, Sunday rolls around, 190 00:13:52,559 --> 00:13:57,560 Speaker 1: and and those conditions aren't the conditions, so you learn. 191 00:13:58,080 --> 00:14:02,720 Speaker 1: You know, obviously weather reports are inaccurate at best, but 192 00:14:03,000 --> 00:14:08,160 Speaker 1: when it comes to racing, you you can't control. I'm 193 00:14:08,160 --> 00:14:11,960 Speaker 1: getting ahead of myself the weather. So I look at 194 00:14:11,960 --> 00:14:13,480 Speaker 1: the weather, not to see what the weather is going 195 00:14:13,520 --> 00:14:15,640 Speaker 1: to be, to say, oh my gosh, I can't believe 196 00:14:15,640 --> 00:14:17,480 Speaker 1: it's gonna rain or blah blah blah and no woe 197 00:14:17,559 --> 00:14:19,840 Speaker 1: is me, No, just to see what to wear, what 198 00:14:19,920 --> 00:14:22,400 Speaker 1: equipment do I need if I'm running, if I'm doing 199 00:14:22,400 --> 00:14:24,680 Speaker 1: a marathon, if I'm doing a triathlon, if I'm doing 200 00:14:24,720 --> 00:14:27,120 Speaker 1: an adventure race, what what are the elements going to be? 201 00:14:28,080 --> 00:14:32,680 Speaker 1: So I can prepare accordingly. But I'm not going to 202 00:14:33,960 --> 00:14:38,480 Speaker 1: worry because it might not happen. I'm just going to 203 00:14:38,560 --> 00:14:44,720 Speaker 1: prepare to be ready for it. And in fact, when 204 00:14:44,720 --> 00:14:48,360 Speaker 1: I'm truly competing, because I train in all of these conditions, 205 00:14:49,040 --> 00:14:53,400 Speaker 1: I wanted to be challenging. This goes to the sports psychology, 206 00:14:53,440 --> 00:14:59,240 Speaker 1: the mental side, to self talk, the visualization, and I 207 00:14:59,400 --> 00:15:01,320 Speaker 1: love that many of you are reaching out to me 208 00:15:01,360 --> 00:15:04,520 Speaker 1: now talking about how you are all over this side 209 00:15:04,600 --> 00:15:08,640 Speaker 1: of competition and just part of your workouts, the self talk. 210 00:15:09,520 --> 00:15:13,800 Speaker 1: How important the mental side is. But the vast majority 211 00:15:13,840 --> 00:15:19,400 Speaker 1: of people don't train in it, and they worry and 212 00:15:19,440 --> 00:15:23,960 Speaker 1: they have negative self talk. And so when it is challenging, 213 00:15:25,880 --> 00:15:29,160 Speaker 1: the conditions, the temperature, the rain, all of that stuff 214 00:15:30,480 --> 00:15:32,440 Speaker 1: to negative to most people. So it's going to be 215 00:15:32,440 --> 00:15:38,080 Speaker 1: easier for those of us who embrace it. Okay, and 216 00:15:38,160 --> 00:15:41,360 Speaker 1: we have never had, as I said earlier, a more 217 00:15:41,480 --> 00:15:48,120 Speaker 1: perfect time to work out, more perfect elements. Right, you've 218 00:15:48,160 --> 00:15:50,600 Speaker 1: got a fan inside, you've got air conditioning, you've got 219 00:15:50,600 --> 00:15:53,120 Speaker 1: your TV. You're just perfect. You're running on the tread 220 00:15:53,160 --> 00:15:58,520 Speaker 1: but everything just feels great, totally controlled perfect conditions. Well 221 00:15:58,560 --> 00:16:03,360 Speaker 1: that's great because we want to be comfortable. But if 222 00:16:03,400 --> 00:16:07,440 Speaker 1: you're someone who is competing, that can be a problem 223 00:16:07,600 --> 00:16:12,240 Speaker 1: on race day if you've only trained in those conditions 224 00:16:12,840 --> 00:16:16,880 Speaker 1: and we are all competing in the same conditions as 225 00:16:16,920 --> 00:16:19,800 Speaker 1: I will get to so when people worry. And I 226 00:16:19,880 --> 00:16:26,880 Speaker 1: used to coach charity for events, people would say Tom 227 00:16:26,880 --> 00:16:30,480 Speaker 1: we'll get the what who cares? Everyone has to deal 228 00:16:30,520 --> 00:16:34,520 Speaker 1: with it. The conditions and the course are the same 229 00:16:34,920 --> 00:16:39,400 Speaker 1: for everyone. Alright, final break and we're gonna get into 230 00:16:39,440 --> 00:16:42,560 Speaker 1: the final couple of points that are the most important. 231 00:16:43,520 --> 00:16:46,680 Speaker 1: And again this is not just for the competitive, this 232 00:16:46,800 --> 00:16:50,520 Speaker 1: is for all of you. It's actually, I would argue, 233 00:16:51,120 --> 00:16:53,920 Speaker 1: more powerful for those of you who are the walkers, 234 00:16:53,960 --> 00:16:57,000 Speaker 1: the fitness enthusiasts, the people who are just trying to 235 00:16:57,040 --> 00:17:00,640 Speaker 1: figure it out. So I'm gonna talk about one of 236 00:17:00,680 --> 00:17:04,920 Speaker 1: my favorite topics coming up, self efficacy. We'll be right back, 237 00:17:16,080 --> 00:17:19,359 Speaker 1: and we are back. Let me just say soft fitness 238 00:17:19,359 --> 00:17:21,840 Speaker 1: person right yesterday wasn't in my notes, just came to 239 00:17:21,880 --> 00:17:26,080 Speaker 1: me during the break and over the top about suffering 240 00:17:27,080 --> 00:17:33,880 Speaker 1: and how no one likes exercise. And I never almost 241 00:17:34,119 --> 00:17:37,560 Speaker 1: never reply to anything, comment on anything social media wise, 242 00:17:37,800 --> 00:17:42,920 Speaker 1: but I was so tempted, so tempted to say, you're 243 00:17:43,000 --> 00:17:45,760 Speaker 1: roar and it's not all about suffering. And I listen, 244 00:17:45,800 --> 00:17:48,359 Speaker 1: I love suffering. It's chosen suffering. I choose to do 245 00:17:48,440 --> 00:17:51,560 Speaker 1: the races, and I'm going to talk about why and 246 00:17:51,640 --> 00:17:54,040 Speaker 1: the connection to self efficacy. But this person made it 247 00:17:54,040 --> 00:17:59,600 Speaker 1: sound he was horrible, and what's so interesting is I 248 00:17:59,640 --> 00:18:03,360 Speaker 1: read this last night, held back from commenting, and then 249 00:18:03,400 --> 00:18:09,480 Speaker 1: did this incredible run in a tropical storm this morning 250 00:18:10,560 --> 00:18:14,560 Speaker 1: and I loved it. So this person is wrong. And 251 00:18:14,720 --> 00:18:19,560 Speaker 1: actually someone did comment and said kind of close to 252 00:18:19,640 --> 00:18:23,320 Speaker 1: what I wanted to say, and this well known fitness 253 00:18:23,400 --> 00:18:30,359 Speaker 1: person totally dismissed them. And they're wrong. There, just absolutely wrong. 254 00:18:30,560 --> 00:18:33,280 Speaker 1: Don't tell me what I feel or should feel, or 255 00:18:33,320 --> 00:18:37,080 Speaker 1: what suffering is comfort zone stuff. But that goes to 256 00:18:38,000 --> 00:18:42,200 Speaker 1: this absolutely essential point about why you should work out 257 00:18:42,240 --> 00:18:45,120 Speaker 1: in the rain. And when I say rain, we can 258 00:18:45,160 --> 00:18:51,280 Speaker 1: extrapolate that out, but for this show, we're just talking 259 00:18:51,280 --> 00:18:53,880 Speaker 1: about We're talking about rain. You can throw in any 260 00:18:53,960 --> 00:18:58,560 Speaker 1: challenging conditions, is my point. But you gained self efficacy. 261 00:18:59,520 --> 00:19:06,840 Speaker 1: What is of efficacy, It's situational confidence. And not only 262 00:19:06,880 --> 00:19:10,480 Speaker 1: did I get out this morning and think there's gonna 263 00:19:10,480 --> 00:19:12,800 Speaker 1: be somewhat challenging, you know it's a tropical storm, the 264 00:19:12,920 --> 00:19:17,600 Speaker 1: rain is torrential. It wasn't only not as bad as 265 00:19:17,640 --> 00:19:25,040 Speaker 1: I thought, it was amazingly better. And that goes to 266 00:19:25,119 --> 00:19:32,040 Speaker 1: approach avoidance. That goes to stress being a choice, anxiety 267 00:19:32,320 --> 00:19:35,239 Speaker 1: things I try to teach my kids and even my 268 00:19:35,320 --> 00:19:41,199 Speaker 1: wife worrying, worrying about your kids, worrying about something that 269 00:19:41,400 --> 00:19:48,560 Speaker 1: might happen. What you learn through competition, through going outside 270 00:19:48,600 --> 00:19:51,600 Speaker 1: your comfort zone, through getting out the door when it's 271 00:19:51,600 --> 00:19:54,919 Speaker 1: pouring rain, out for a walk and thinking, oh, this 272 00:19:55,000 --> 00:20:03,520 Speaker 1: is going to be challenging, more often than not it's 273 00:20:04,680 --> 00:20:14,800 Speaker 1: a positive. I felt great running, I ran fast, the 274 00:20:14,880 --> 00:20:18,320 Speaker 1: temperature was great, the rain was cooling because it was warm, 275 00:20:18,400 --> 00:20:24,879 Speaker 1: it was perfect. And so we learn, We learn about worry, 276 00:20:25,080 --> 00:20:33,800 Speaker 1: we learn about stress making assumptions. And in the end, 277 00:20:35,400 --> 00:20:41,120 Speaker 1: the one incredible takeaway I have learned from these experiences 278 00:20:41,200 --> 00:20:43,879 Speaker 1: events running across the Grand Canyon and back and the 279 00:20:43,880 --> 00:20:46,440 Speaker 1: show I did on that exactly know what I'm talking 280 00:20:46,440 --> 00:20:49,160 Speaker 1: about here, as you just learned to be in the moment. 281 00:20:49,840 --> 00:20:55,080 Speaker 1: You don't look ahead, you don't worry because again, more 282 00:20:55,160 --> 00:20:59,399 Speaker 1: often than not, what you think will happen won't. And 283 00:20:59,440 --> 00:21:02,639 Speaker 1: that's exactly what you learn when you work out in 284 00:21:04,280 --> 00:21:08,680 Speaker 1: the rain on a daylight today, and it improves your 285 00:21:08,800 --> 00:21:11,920 Speaker 1: mental strength. So not only do you get that physical 286 00:21:12,040 --> 00:21:15,159 Speaker 1: benefit that most people won't get, So I'm gonna get 287 00:21:15,160 --> 00:21:17,480 Speaker 1: to in a second, most people aren't doing it on 288 00:21:17,520 --> 00:21:20,040 Speaker 1: a daylight today, so you're not burning the cows. You're 289 00:21:20,040 --> 00:21:21,879 Speaker 1: not getting stronger, you're not getting that work out in. 290 00:21:23,720 --> 00:21:25,960 Speaker 1: And at on top of that, the mental strength you 291 00:21:26,000 --> 00:21:29,479 Speaker 1: get from being outside on a daylight today, and that 292 00:21:29,560 --> 00:21:33,240 Speaker 1: leads right into the next point. I call it extra credit, 293 00:21:34,760 --> 00:21:37,320 Speaker 1: but what it is is you're out on a daylight today. 294 00:21:37,320 --> 00:21:40,560 Speaker 1: You know how many people I saw running zero? And 295 00:21:40,760 --> 00:21:43,480 Speaker 1: you can say, yeah, that's because you're a lunatic, but 296 00:21:43,560 --> 00:21:50,119 Speaker 1: I'm not. I'm not. There were two people walking and 297 00:21:50,200 --> 00:21:53,240 Speaker 1: that was exciting for me that there was, you know, 298 00:21:53,320 --> 00:21:57,200 Speaker 1: other people out there getting the benefits that I've described. 299 00:21:58,320 --> 00:21:59,960 Speaker 1: But this is extra credit. If you want to beat 300 00:22:00,040 --> 00:22:02,800 Speaker 1: different if you want different things, if you want different results, 301 00:22:02,800 --> 00:22:04,919 Speaker 1: you have to do different things. So I've said this 302 00:22:05,200 --> 00:22:08,399 Speaker 1: for decades and when I would train clients, and you know, 303 00:22:08,440 --> 00:22:12,159 Speaker 1: I often use the example of the college kid that 304 00:22:12,280 --> 00:22:16,040 Speaker 1: I trained football player, and which I rarely took on 305 00:22:16,080 --> 00:22:18,400 Speaker 1: the younger kids over the years. But long story short, 306 00:22:18,440 --> 00:22:20,520 Speaker 1: five days a week we'd be out there working out 307 00:22:20,720 --> 00:22:25,560 Speaker 1: and I'd point out when we're at the track or 308 00:22:25,760 --> 00:22:27,800 Speaker 1: on the road wherever we were, I'd say, look around, 309 00:22:27,800 --> 00:22:30,439 Speaker 1: how many other people are out here? And oftentimes it 310 00:22:30,520 --> 00:22:34,359 Speaker 1: was just him and myself, you know, you. You gain 311 00:22:35,880 --> 00:22:38,840 Speaker 1: the results when people aren't looking, when people aren't out 312 00:22:39,280 --> 00:22:44,600 Speaker 1: on a daylight today, So you got to do different things. 313 00:22:45,840 --> 00:22:48,880 Speaker 1: If everyone is doing it, everyone's gonna get the same results. 314 00:22:49,600 --> 00:22:53,480 Speaker 1: And it's not half a challenging as you would think. 315 00:22:54,000 --> 00:22:57,959 Speaker 1: All right, and it is a great time through this 316 00:22:58,040 --> 00:23:00,480 Speaker 1: in there to the mental side, it's any time to 317 00:23:00,520 --> 00:23:03,600 Speaker 1: work on yourself talk. Although today didn't really have to 318 00:23:03,600 --> 00:23:06,800 Speaker 1: do it. In other words, it wasn't super challenging. It 319 00:23:06,880 --> 00:23:11,000 Speaker 1: was fun. My final point is going to be but 320 00:23:11,240 --> 00:23:15,520 Speaker 1: no music, just my thoughts today. You know, I don't 321 00:23:15,560 --> 00:23:18,040 Speaker 1: have I don't have the waterproof gear that I used 322 00:23:18,040 --> 00:23:19,800 Speaker 1: to have, which I gotta invest back in. But I 323 00:23:19,840 --> 00:23:23,080 Speaker 1: didn't leave. I wouldn't even have used it today because 324 00:23:23,160 --> 00:23:24,880 Speaker 1: this is the time to work on the self talk 325 00:23:24,960 --> 00:23:28,000 Speaker 1: that this is fun, this is great, the self talk, 326 00:23:28,040 --> 00:23:30,040 Speaker 1: the thoughts you have in your head when you're out 327 00:23:30,080 --> 00:23:33,120 Speaker 1: in those challenging conditions. You do not focus on the negative. 328 00:23:33,280 --> 00:23:38,160 Speaker 1: You focus on the positive. And again when you're competing, 329 00:23:38,680 --> 00:23:43,600 Speaker 1: your competition who hasn't worked on this stuff has the 330 00:23:43,600 --> 00:23:46,639 Speaker 1: negative self talk going. They're thinking, oh my gosh, this 331 00:23:46,800 --> 00:23:50,879 Speaker 1: rain sucks, this is horrible. I can't believe this I 332 00:23:50,920 --> 00:23:54,120 Speaker 1: can't believe how bad the weather is. No, this is awesome. 333 00:23:54,680 --> 00:23:57,880 Speaker 1: You just totally reframe it. So it's an awesome time 334 00:23:57,920 --> 00:24:04,680 Speaker 1: to start to work and perfect that self talk. Two 335 00:24:04,720 --> 00:24:09,119 Speaker 1: more points. I've already hit on the final one a 336 00:24:09,119 --> 00:24:12,280 Speaker 1: million times because it's truly what it all comes down to. 337 00:24:12,440 --> 00:24:15,959 Speaker 1: But second last point, when you train on a day 338 00:24:16,040 --> 00:24:20,600 Speaker 1: like today, it makes the good days that much better. 339 00:24:22,359 --> 00:24:26,720 Speaker 1: It makes you appreciate the perfect conditions that much more, 340 00:24:27,600 --> 00:24:35,520 Speaker 1: and that goes for life as well as exercise and competition. End. 341 00:24:36,800 --> 00:24:40,199 Speaker 1: You appreciate the good weather, but you also don't fear 342 00:24:40,440 --> 00:24:44,119 Speaker 1: the inclement weather the bad weather, So it's all good. 343 00:24:45,400 --> 00:24:47,879 Speaker 1: It's all good. You know so often people say to me, Tom, 344 00:24:47,920 --> 00:24:50,760 Speaker 1: why do you have this positive outlook all the time? 345 00:24:51,920 --> 00:24:56,560 Speaker 1: Because it's my choice. And I realized that the bad 346 00:24:56,800 --> 00:25:00,760 Speaker 1: isn't as bad as most people think. And what you 347 00:25:00,800 --> 00:25:05,040 Speaker 1: think mate might happen most often doesn't. And so let 348 00:25:05,040 --> 00:25:07,879 Speaker 1: me just get to that final point. I started the 349 00:25:07,920 --> 00:25:10,480 Speaker 1: show by saying it because I couldn't not, but I 350 00:25:10,480 --> 00:25:12,440 Speaker 1: didn't want to start with it being the first point. 351 00:25:14,400 --> 00:25:17,200 Speaker 1: But it's fun. It was so much fun this morning, 352 00:25:17,640 --> 00:25:24,920 Speaker 1: getting outside, pouring rain, warm, different, It was fun. It 353 00:25:25,080 --> 00:25:29,040 Speaker 1: was like being a kid. It was freedom. You know, 354 00:25:29,200 --> 00:25:33,280 Speaker 1: at fifty two, I'm still twelve. If you haven't noticed that, 355 00:25:33,320 --> 00:25:36,480 Speaker 1: if you listen to a bunch of shows, but it 356 00:25:36,560 --> 00:25:40,120 Speaker 1: was freedom. Think back to when you were a kid 357 00:25:40,440 --> 00:25:42,879 Speaker 1: and it was a rainy day and you put on 358 00:25:42,920 --> 00:25:45,920 Speaker 1: your old clothes and you went out and you just 359 00:25:46,119 --> 00:25:50,600 Speaker 1: splashed around in the puddles. That's what today was for 360 00:25:50,640 --> 00:25:54,480 Speaker 1: me at fifty two. And I ran through every puddle. 361 00:25:54,920 --> 00:25:59,399 Speaker 1: I didn't avoid them, I went straight through them. I 362 00:25:59,520 --> 00:26:02,320 Speaker 1: did get just so you know, they did get some 363 00:26:02,400 --> 00:26:05,400 Speaker 1: text from people who saw me out and we're like, yet, 364 00:26:05,800 --> 00:26:10,200 Speaker 1: what what are you doing? Yeah, it's the best run 365 00:26:10,240 --> 00:26:12,920 Speaker 1: I have had in a long time. It was freedom, 366 00:26:13,119 --> 00:26:20,919 Speaker 1: it was fun, it was different, it was awesome. And 367 00:26:21,000 --> 00:26:26,879 Speaker 1: I can't encourage you enough, you know, strongly enough to 368 00:26:26,880 --> 00:26:28,600 Speaker 1: get out and do it. And again that goes for 369 00:26:28,720 --> 00:26:34,119 Speaker 1: you walkers, for everybody. Get out there. See that the 370 00:26:34,240 --> 00:26:38,560 Speaker 1: challenging conditions are not only not challenging, they're often really fun. 371 00:26:38,600 --> 00:26:44,280 Speaker 1: And you control that and it will positively affect all 372 00:26:44,320 --> 00:26:48,399 Speaker 1: aspects of your life. All right, final points though I 373 00:26:48,440 --> 00:26:50,879 Speaker 1: talked about the safety at the start, what are you where? 374 00:26:51,480 --> 00:26:56,679 Speaker 1: It's really important, So First of all, if you have sneakers, right, 375 00:26:56,720 --> 00:26:58,639 Speaker 1: and I gotta do a show, still waiting to do 376 00:26:58,720 --> 00:27:01,520 Speaker 1: that show the best running shoes and what you should 377 00:27:01,520 --> 00:27:05,960 Speaker 1: spend and you know, barefoot versus you know, all the 378 00:27:05,960 --> 00:27:08,040 Speaker 1: different kinds of running shoes, all that stuff, how how 379 00:27:08,040 --> 00:27:11,840 Speaker 1: long you should keep them. But I encourage you to 380 00:27:11,840 --> 00:27:13,879 Speaker 1: have several pairs. So, in other words, don't throw that 381 00:27:14,000 --> 00:27:18,399 Speaker 1: old pair away. Today I brought out the old pair, 382 00:27:19,720 --> 00:27:21,840 Speaker 1: and those are the shoes I will run in on 383 00:27:21,880 --> 00:27:24,120 Speaker 1: a day like today. So they're beating up. They're not, 384 00:27:24,560 --> 00:27:26,240 Speaker 1: you know something, I'm gonna go out for a longer 385 00:27:26,320 --> 00:27:28,720 Speaker 1: run in and I'm not gonna wear them frequently, but 386 00:27:28,760 --> 00:27:32,520 Speaker 1: they're the beat up shoes. They're the rainy day shoes. Okay, 387 00:27:32,520 --> 00:27:35,680 Speaker 1: So old sneakers save them for a day like today. 388 00:27:35,880 --> 00:27:40,160 Speaker 1: I overdressed a tiny bit, so I wore a long sleeve. Um. 389 00:27:40,200 --> 00:27:42,760 Speaker 1: I have this power Bar Team Elite shirt that I 390 00:27:42,800 --> 00:27:44,800 Speaker 1: love so much. It's super comfortable, it's tight, and it's 391 00:27:44,800 --> 00:27:47,720 Speaker 1: a performance fiber, which is really important. So I should 392 00:27:47,720 --> 00:27:49,320 Speaker 1: have gone with a short sleeve. I thought it was 393 00:27:49,320 --> 00:27:51,840 Speaker 1: gonna be a little colder. And again, the rule of 394 00:27:51,880 --> 00:27:54,160 Speaker 1: thumb is when you go outside to walk, bike, well, 395 00:27:54,240 --> 00:27:57,600 Speaker 1: especially walk or run. You should be a little bit chilly, 396 00:27:57,720 --> 00:28:00,280 Speaker 1: right because you're gonna warm up biking different because you 397 00:28:00,320 --> 00:28:03,119 Speaker 1: have the wind. But you want to dress appropriately. So 398 00:28:03,200 --> 00:28:06,240 Speaker 1: for me today would have been a tight performance wear 399 00:28:06,359 --> 00:28:08,880 Speaker 1: shirt and shorts. And when I say tight, I know 400 00:28:09,040 --> 00:28:11,400 Speaker 1: people are like, oh the tight stuff you cyclist people, 401 00:28:11,440 --> 00:28:14,520 Speaker 1: your try athletes know. Really important point when I got 402 00:28:14,520 --> 00:28:17,760 Speaker 1: into the outdoor shower at the end of this whole 403 00:28:17,760 --> 00:28:19,720 Speaker 1: work and by the way, it got sunny and we'll 404 00:28:19,760 --> 00:28:23,800 Speaker 1: finish with that, but I felt the chafing. So wet stuff, 405 00:28:23,920 --> 00:28:27,000 Speaker 1: loose stuff, and I was over an hour. You're gonna 406 00:28:27,000 --> 00:28:30,280 Speaker 1: get chafing, so you gotta be careful with that. So 407 00:28:30,359 --> 00:28:33,880 Speaker 1: things like body glide that you put in those spots 408 00:28:34,320 --> 00:28:36,800 Speaker 1: before you go out for a workout on a daylight 409 00:28:36,800 --> 00:28:41,520 Speaker 1: today will help prevent that chafing. So performance fibers not 410 00:28:41,680 --> 00:28:44,760 Speaker 1: super loose if you're running especially, and tight stuff if 411 00:28:44,800 --> 00:28:48,760 Speaker 1: you're biking and walking as well, and you know, just 412 00:28:49,040 --> 00:28:53,560 Speaker 1: stay away from the cotton the baggy and think consider 413 00:28:53,760 --> 00:28:57,120 Speaker 1: using something like body glide. All right, let me just 414 00:28:57,160 --> 00:29:00,360 Speaker 1: finish with this. It was so much fun that towards 415 00:29:00,360 --> 00:29:02,800 Speaker 1: the end of the run it started to clear up, 416 00:29:02,840 --> 00:29:05,440 Speaker 1: and I was sad. I didn't want it to stop. 417 00:29:06,320 --> 00:29:09,480 Speaker 1: I didn't want it to get sunny. It was getting hotter. 418 00:29:10,760 --> 00:29:14,480 Speaker 1: It was back to the normal, and I wanted the different. 419 00:29:16,520 --> 00:29:21,920 Speaker 1: Mix it up. People have fun, build yourself efficacy, be 420 00:29:22,040 --> 00:29:26,360 Speaker 1: a kid again. Just because no one's out there doesn't 421 00:29:26,400 --> 00:29:30,600 Speaker 1: mean you shouldn't be. As long as you're safe, use 422 00:29:30,680 --> 00:29:36,600 Speaker 1: common sense. This is why you should run or walk, 423 00:29:36,800 --> 00:29:39,800 Speaker 1: or bike or do whatever you like to do outside 424 00:29:40,360 --> 00:29:44,720 Speaker 1: in the rain. You will be better physically and mentally 425 00:29:44,760 --> 00:29:50,960 Speaker 1: as a result. All right, it's sad, it's nice out, 426 00:29:52,960 --> 00:29:56,760 Speaker 1: such an amazing workout, all right. If you have not 427 00:29:56,880 --> 00:30:01,320 Speaker 1: yet subscribed to the show, you need to please rate, 428 00:30:01,760 --> 00:30:04,000 Speaker 1: comment if you can as well. If you want to 429 00:30:04,040 --> 00:30:08,400 Speaker 1: reach out, Tom h Fit is Instagram and Twitter. So 430 00:30:08,440 --> 00:30:11,280 Speaker 1: many of you reaching out and I thank you for 431 00:30:11,320 --> 00:30:15,440 Speaker 1: all your comments and questions. Lots of great content. Also, 432 00:30:16,080 --> 00:30:18,960 Speaker 1: the new book is The Micro Workout Plan. The new 433 00:30:19,000 --> 00:30:23,320 Speaker 1: website is Tom Holland Fitness. Many of you joining up there. 434 00:30:23,400 --> 00:30:26,520 Speaker 1: That is my content from decades being put up there. 435 00:30:26,520 --> 00:30:28,960 Speaker 1: We just opened that, so there's a lot up there, 436 00:30:29,000 --> 00:30:31,640 Speaker 1: but so much more it will go up there as well, 437 00:30:31,920 --> 00:30:34,080 Speaker 1: And if you want to go to the website again 438 00:30:34,120 --> 00:30:37,040 Speaker 1: that I'm redoing working on a lot here. It's Fitness 439 00:30:37,120 --> 00:30:41,000 Speaker 1: disrupted dot com again. I'm not going to bring you 440 00:30:41,560 --> 00:30:43,560 Speaker 1: the normal stuff, and I'm gonna bring you stuff I'm 441 00:30:43,560 --> 00:30:48,000 Speaker 1: passionate about oftentimes that I've literally experienced within the last 442 00:30:48,040 --> 00:30:51,600 Speaker 1: twenty four hours. One of my greatest shows that kind 443 00:30:51,600 --> 00:30:55,280 Speaker 1: of ties into that was doing the Grand Canyon Show 444 00:30:55,400 --> 00:30:59,840 Speaker 1: right after. What I've learned is, you know, especially when 445 00:30:59,840 --> 00:31:01,440 Speaker 1: you on this for a really long time and had 446 00:31:01,480 --> 00:31:04,280 Speaker 1: so many different experiences, there's something about talking about it, 447 00:31:04,360 --> 00:31:07,440 Speaker 1: putting it down on paper right away. So I want 448 00:31:07,440 --> 00:31:10,680 Speaker 1: to bring you that as well. But it's all for 449 00:31:10,760 --> 00:31:14,600 Speaker 1: one goal, just to help you have your best life. 450 00:31:15,040 --> 00:31:17,280 Speaker 1: I just had the PR person reach out with it, 451 00:31:17,520 --> 00:31:22,520 Speaker 1: very well known fitness person be on the show. Totally 452 00:31:22,560 --> 00:31:25,320 Speaker 1: disagree with their focus and it's more about selling products. 453 00:31:25,960 --> 00:31:30,600 Speaker 1: They won't be coming on even though huge following. It 454 00:31:30,640 --> 00:31:33,000 Speaker 1: would help build this audience a little bit. And as 455 00:31:33,040 --> 00:31:35,760 Speaker 1: I say this, I think my producers I could listen 456 00:31:35,800 --> 00:31:38,960 Speaker 1: to go what yo, listen, We build it the right way, 457 00:31:39,280 --> 00:31:43,000 Speaker 1: done it for my entire career. All right, thank you 458 00:31:43,040 --> 00:31:46,800 Speaker 1: for listening. Get out in the rain and put pictures 459 00:31:46,880 --> 00:31:50,479 Speaker 1: tag me so I can see Tom h fit. All right, 460 00:31:50,720 --> 00:31:55,280 Speaker 1: I am Tom Holland. This is Fitness Disrupted. Believe in 461 00:31:55,280 --> 00:32:01,200 Speaker 1: yourself fitness This up to It is a production of 462 00:32:01,240 --> 00:32:04,480 Speaker 1: I heart Radio. For more podcasts from my heart Radio, 463 00:32:04,800 --> 00:32:08,200 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 464 00:32:08,280 --> 00:32:09,880 Speaker 1: you listen to your favorite shows.