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Speaker 1: You're responsible for your own happiness and I'll raise you

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Speaker 1: You're responsible for your own health.

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Speaker 2: Hey everyone, Emily Abadi here bringing you another installment of

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Speaker 2: the in Focus series, Day four from Hurdle, a wellness

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Speaker 2: focused podcast where I sit down with inspiring individuals to

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Speaker 2: talk about everything from their big wins to life's toughest moments.

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Speaker 2: On the show, you can expect vulnerability, motivation, and candid

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Speaker 2: discussions with everyone from top athletes to aspiring entrepreneurs on

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Speaker 2: what it really takes to follow your passions. My mission

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Speaker 2: is simple to inspire you to be your best self,

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Speaker 2: move with intention, and have some fun along the way. Today,

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Speaker 2: I am bringing this discussion into the world of strength

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Speaker 2: training with the help of none other than Gunner Peterson.

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Speaker 2: Gunner is the former strength and endurance coach for the Lakers.

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Speaker 2: He's also known for working with a ton of a

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Speaker 2: list clientele out in Los Angeles, and he's been on

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Speaker 2: the show before. Today we are chatting about the importance

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Speaker 2: of adding strength training into your routine. I know that, I,

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Speaker 2: for one, am definitely guilty about not prioritizing this, which

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Speaker 2: is kind of funny. I don't know if funny is

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Speaker 2: the right word. But I used to be a huge,

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Speaker 2: huge crossfitter all while being a runner, but after getting

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Speaker 2: injured during the CrossFit Open like four or five years ago,

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Speaker 2: I just haven't had the same relationship with Waits since.

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Speaker 2: But as we talk about today, strength training is integral

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Speaker 2: regardless of what your goal to modality is. Strength training

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Speaker 2: is important for building a strong body, for staving off injury,

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Speaker 2: for bone density, and so much more. In today's episode,

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Speaker 2: Gunner offers some really great advice on how regularly you

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Speaker 2: should be strength training from the get go, what types

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Speaker 2: of movements you can be incorporating into your routine, and

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Speaker 2: shed some light on the fact that just because it's

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Speaker 2: strength training doesn't mean that you've got to be lifting

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Speaker 2: a ton of weight. He also talks about some of

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Speaker 2: the best exercises for runners and endurance athletes, and what

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Speaker 2: I love about Gunner is his no bullshit mindset. He

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Speaker 2: is a guy that says what's on his mind. He

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Speaker 2: makes me laugh, he knows his stuff, and that is

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Speaker 2: why he's one of the best. Before we get into

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Speaker 2: it today, a huge thank you to my friends at

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Speaker 2: your body needs to be recovered the next day. Now,

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Speaker 2: we all know that staying active is important, but what

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Speaker 2: telling you it has been a game changer for me.

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Speaker 2: If you are looking for ways to be motivated in

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Speaker 2: the new year to get active but don't know where

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Speaker 2: to start, this is such a useful tool that can

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Speaker 2: strain and sleep insights from Wop. Thank you so much

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Speaker 2: to everyone that's been tagging the show as this special

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Speaker 2: five day series goes on. I really really appreciate a

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Speaker 2: whole of your feedback and it means the world to

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Speaker 2: me that you want to share this content with your friends,

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Speaker 2: with your family, and with your followers. Make sure to

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Speaker 2: keep on doing that tag Hurdle over at Hurdle podcast.

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Speaker 2: I'm over at Emily a Body and as a little

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Speaker 2: New Year's present, it would mean the world to me

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Speaker 2: if you rate and review the show wherever get your

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Speaker 2: podcasts with that, Oh, let's get to hurdling.

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Speaker 1: Today.

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Speaker 2: I am sitting down with Gunner Peterson. He's the previous

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Speaker 2: director of Strength and Endurance for the Los Angeles Lakers.

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Speaker 2: He is a personal trainer. How are you doing today, Gunner,

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Speaker 2: good friend of mine.

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Speaker 1: I am so good. Thank you for having me on.

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Speaker 1: This is pretty cool, pretty cool. I know, happy for

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Speaker 1: you to have this. I'm happy for you to include me.

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Speaker 1: Thank you, thank you.

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Speaker 2: Thank you. It's been a while. I mean the last

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Speaker 2: time I saw you we were both in La I

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Speaker 2: believe for the Propel collabs, and then previous to that

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Speaker 2: out in New York in a very small recording studio

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Speaker 2: on thirty fourth Street. So we're just running a monk here.

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Speaker 1: Yep, we're all over the place. Catch us what you can.

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Speaker 2: Well, I couldn't think of a better person, uh, to

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Speaker 2: get on the line to talk a little bit about

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Speaker 2: the new year's resolution in two part here, one to

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Speaker 2: move more and two to incorporate strength training into the routine.

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Speaker 2: So let's talk first and foremost, twenty twenty for many

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Speaker 2: a year of a routine that was very different, and

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Speaker 2: for many a year of not moving a lot. So

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Speaker 2: let's start. Why is it important just in general to

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Speaker 2: make sure that we're getting in that regular movement.

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Speaker 1: So I would say this, let's not wait if you're

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Speaker 1: toying with the ideas, start today, Start today, Start right

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Speaker 1: after you listen to this, do something, do fifty push

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Speaker 1: ups and fifty rear lunges. Yeah, tough year for a

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Speaker 1: lot of people, in a lot of different ways. Everybody

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Speaker 1: had their struggle. So I think you acknowledge that and

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Speaker 1: then you move on just because I don't. I don't know.

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Speaker 1: I don't like to dwell on that. I don't like

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Speaker 1: to talk about money, and I don't like to talk

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Speaker 1: about people being infirm and decondition like blah blah. It's interesting. Great,

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Speaker 1: now we've covered that. Let's move on and let's get

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Speaker 1: you moving towards the other side of.

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Speaker 2: This important important movement is important for someone that recognizes

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Speaker 2: that they do want to move more, how would you

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Speaker 2: recommend them implementing this movement into a regular routine, aside

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Speaker 2: from just starting by meeting themselves where they're at.

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Speaker 1: So, if you want to start, think about figure out

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Speaker 1: how many steps you do in a day. Let's use

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Speaker 1: a step thing. It's easy, we all do it. And

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Speaker 1: if you're at one thousand steps a day, let's get

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Speaker 1: you to four thousand steps, eventually working on getting you

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Speaker 1: to ten thousand. But people go, I have to start

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Speaker 1: with ten thousand steps, and I'm thinking yeah, okay, fine,

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Speaker 1: But for people who are doing you know, a thousand,

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Speaker 1: that's a massive jump, and I wouldn't do that because

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Speaker 1: then you're going to get defeated and then you're dealing

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Speaker 1: with the not just the physical strain of it, but

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Speaker 1: you're dealing with the emotional beating yourself up for only

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Speaker 1: getting six thousand, when in fact I'd be happy if

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Speaker 1: you got you went from one to four, And then

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Speaker 1: I'd say incorporate some strength training, especially for women. If

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Speaker 1: you think about what helps fend off osteoporosis resistant training, right,

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Speaker 1: so think about put shops, lunches, squats, crunches, pull ups, rows,

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Speaker 1: basic movement stuff incorporating different planes of motion. And you

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Speaker 1: can do that with household items. You can do it

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Speaker 1: with a you know, a five pound bag of sugar

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Speaker 1: that way, Also it makes me feel better that I

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Speaker 1: know you're not opening that bag. You a gallon of water.

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Speaker 1: Gallon of water weighs about eight pounds. You can do

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Speaker 1: it with a paint can. You can use a piece

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Speaker 1: of cardboard and do ab extensions or leg curls. There's

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Speaker 1: so many ways to build in strength. Train moves with

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Speaker 1: stuff at home. If you don't have a home gym,

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Speaker 1: or God forbid, you could invest in some gym equipment

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Speaker 1: and not spend that on things that are that go

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Speaker 1: towards the negative in your health routine, right like back

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Speaker 1: off on cigarettes, alcohol, processed foods, or even just back

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Speaker 1: off on them for two weeks and spend that money

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Speaker 1: and get a pair of adjustable dumbbells, get a TRX.

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Speaker 1: You know, little there are little things you can easily add.

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Speaker 1: So you have a relatively comprehensive home gym in no

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Speaker 1: time and very little costs.

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Speaker 2: And I think something to highlight when you started listing

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Speaker 2: off those exercises until you got toward the end and

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Speaker 2: you said, rose, all of that stuff is body weight exercise,

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Speaker 2: and body weight exercise is strength training, and I think

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Speaker 2: that's something that people don't commonly, you know, totally understand.

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Speaker 1: Right, Push up, squats, lunges, those are all strengthening. And

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Speaker 1: now if you're if you're you know, not completely out

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Speaker 1: of state, those may seem super easy. Okay, So ad

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Speaker 1: reps or add resistance. If push ups are too easy

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Speaker 1: and you're cranking out sets of fifty, strap a band

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Speaker 1: over your shoulders and use the added resistance, or have

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Speaker 1: some put a weight on you, or have your kids

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Speaker 1: sit on your There's so many ways to do it

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Speaker 1: that people say, well, I don't really know, but you do.

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Speaker 1: Google body weight exercises, go on YouTube. There are tens

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Speaker 1: of thousands of videos. Like we're in the information age

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Speaker 1: now where it's it's you can't use that anymore. You know,

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Speaker 1: the dog ate my homework. No, sorry, you can't. That

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Speaker 1: just doesn't fly anymore. And it's not that you get

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Speaker 1: tired of hearing it. But at some point you have

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Speaker 1: to pull yourself up by the bootsteps. And you are

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Speaker 1: responsible for your health. Right My mom told me a

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Speaker 1: million years ago, you're responsible for your own happiness. And

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Speaker 1: I'll take that and say you're responsible for your own happiness,

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Speaker 1: and I'll raise you. You're responsible for your own health.

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Speaker 2: That's a good point, I'll take it. I mean, something

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Speaker 2: else that I think a lot of people are not

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Speaker 2: exactly sure about is if they're not really adding in

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Speaker 2: string training already. I know that there are a lot

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Speaker 2: of runners or endurance types that listen to hurdle. For

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Speaker 2: those individuals that aren't string training already, do you have

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Speaker 2: any advice on you know, how often they should be

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Speaker 2: doing it or what they could even begin with.

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Speaker 1: Yeah, if you're not doing it, definitely start like that.

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Speaker 1: Let's let's have that as the common denominator. And I

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Speaker 1: would start two times a week. I'm a big fan

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Speaker 1: of two times a week, and I know a ton

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Speaker 1: of trainers start three times a week. But to me,

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Speaker 1: one of the reasons they don't do it is because

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Speaker 1: they have trouble fitting in their schedule. And I get that.

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Speaker 1: So instead of trying to schedule three, missing one and

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Speaker 1: then beating yourself up for the one you missed and

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Speaker 1: then you have all that new added stress, start with two.

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Speaker 1: Look right, so it's Monday Thursday. Let's say if you

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Speaker 1: miss Monday, do Tuesday. If you miss Thursday, do Friday,

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Speaker 1: do Saturday. You're gonna you give yourself some wiggle room

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Speaker 1: with that. And if you're a runner, if you're going

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Speaker 1: to start with one thing, I would have it be

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Speaker 1: leg curls. I would have it be something ham hamstring centric.

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Speaker 1: Just because the running you're going to get so much,

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Speaker 1: it's just so quad dominant. I'd rather have you add

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Speaker 1: the hamster thing. Let's at least strengthen the area that

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Speaker 1: you're probably going to injure or that you're more likely

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Speaker 1: to injure.

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Speaker 2: That posterior correct on the on something that you just

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Speaker 2: touched on the importance of being flexible. I think especially,

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Speaker 2: I mean again, if you're referencing, you know, the endurance

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Speaker 2: athletes used to following your training plan. If you miss it,

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Speaker 2: it's like, oh, shoot, Like what am I supposed to

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Speaker 2: do now? But like it doesn't need to be that hard.

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Speaker 1: Do people still say shoot? Really in today's age? Wow?

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Speaker 1: That's cool? How they haven't anybody who said shoot in

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Speaker 1: the last twenty years? Oh lessure with the gun range? Yeah?

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Speaker 1: Fit it in, I mean, schedule it. You can pull

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Speaker 1: up a program online that says, you know, cardio Monday,

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Speaker 1: strength training, Tuesday, Wednesday recovery, flexibility, mobility training, cardio Thursday,

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Speaker 1: strength training, Friday weekend. It can be an active recovery,

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Speaker 1: could be a walk and then Sunday, you know, on

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Speaker 1: the seventh day he rested. If you subscribe to that

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Speaker 1: and rest and rest.

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Speaker 2: A follow up question on this one you mentioned two

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Speaker 2: days a week. If someone does follow some sort of

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Speaker 2: diligent you know, cardio training situation, is there a certain

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Speaker 2: day that you would recommend tacking on these strength movements

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Speaker 2: like should you be doing it on a day where

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Speaker 2: you're doing tempo or speed work, or should we be

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Speaker 2: doing this on a long run day, or you know

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Speaker 2: what's kind of the thought process.

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Speaker 1: There, depending on how comprehensive training. If they're doing training

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Speaker 1: programs where they have tempo runs, speed days, long days,

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Speaker 1: I'd probably put it in after the long day, but

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Speaker 1: that's me And if not, I'd find a way to

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Speaker 1: put it in where it takes away the least from

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Speaker 1: the part that they're trying to work on. Assuming running

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Speaker 1: as their goal, right, Like, if they're trying to improve speed,

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Speaker 1: I wouldn't do it before the speed day, I do

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Speaker 1: it after. If you're trying to improve distance, I do

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Speaker 1: it after the long day, not before.

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Speaker 2: Right, Right, that makes sense? And then I mean something

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Speaker 2: else that we talk a lot about when it comes

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Speaker 2: to strength training. Again, what you're saying is like making

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Speaker 2: the time for it for this person who says like

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Speaker 2: and comes up with this excuse, I don't have the time.

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Speaker 2: What do you say to that person?

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Speaker 1: I did this actually once I had I had someone

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Speaker 1: who a performer who was canceling a lot, and I

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Speaker 1: would send I had to go through the person's manager,

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Speaker 1: which is already a red flag. And I would send

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Speaker 1: my text out on Saturday morning, midday Saturday, and I'd say,

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Speaker 1: am I seeing this person this week? And the manager

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Speaker 1: wouldn't write back, and you know, I need to get

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Speaker 1: those in by hopefully Saturday, if not Sunday, and then

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Speaker 1: I can line up my week. And this manager would

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Speaker 1: right back on Tuesday at six pm, you know, when

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Speaker 1: your knee deep in kids and stuff and work and

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Speaker 1: your week's already kicked off, and say she needs ten

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Speaker 1: tomorrow and I just right back. I booked that. I

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Speaker 1: didn't hear from me for four days and at one point,

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Speaker 1: and we went through this for a number of weeks,

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Speaker 1: and so the person was getting in you know, one workout,

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Speaker 1: probably averaging one point five workouts a week, so that's something.

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Speaker 1: But for this person who's trying to really take it

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Speaker 1: to the next level, that's nowhere near enough. And at

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Speaker 1: one point the manager wrote to me and said this

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Speaker 1: is a priority for her, and I copy pasted the

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Speaker 1: Dictionary definition of the word priority, and I send it

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Speaker 1: back and I said, sure doesn't seem so, sure doesn't

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Speaker 1: seem like it. And the person went away. That was that.

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Speaker 1: So I would say to you if you can't fit

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Speaker 1: it in, then then it's probably not a priority. And

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Speaker 1: I would encourage you to make it a priority because

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Speaker 1: it's written in the gym on one of my windows.

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Speaker 1: It says, everything we do inside the gym makes everything

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Speaker 1: we do outside the gym better. And I believe that

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Speaker 1: and I've seen that and I know it to be

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Speaker 1: true from you know one, just from my own focused

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Speaker 1: group of one, but also for clients. Everything you do

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Speaker 1: in there, it makes you stronger, It makes you more

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Speaker 1: resistance to illness, unless more resistant to injury. You're a

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Speaker 1: better spouse, you're a better parent, reduce reduction of absent

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Speaker 1: tee rate goes down on the job. It just it

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Speaker 1: helps everything everything, So it should be a priority in

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Speaker 1: my opinion. If it's not no problem, but at some

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Speaker 1: point it's probably gonna be. And it might be a

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Speaker 1: guy in a lab coat standing over your hospital butting you, hey,

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Speaker 1: you better make this a priority. Or it could be

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Speaker 1: you taking stocking yourself when you look in the mirror

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Speaker 1: and go, I need to make this so priority. Or

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Speaker 1: I had somebody walk in the gym today, had to

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Speaker 1: come up the stairs and she just looked at you

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Speaker 1: just got the stairs or a killer. I've been gone

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Speaker 1: two weeks, and I was like, and I didn't even

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Speaker 1: have to ask, what'd you do during the two weeks?

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Speaker 1: You just told me. You just told me. So if

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Speaker 1: it's a priority for you, great, If not, hopefully one

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Speaker 1: day it will be and hopefully you figure that out

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Speaker 1: before you know, before somebody knocks on the door and

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Speaker 1: has to tell you.

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Speaker 2: Let's talk about setting smart strength goals. So we talked

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Speaker 2: about maybe for someone who's not doing it at all,

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Speaker 2: their goal could be I'm going to start strength training

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Speaker 2: two times a week for thirty to forty five minutes.

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Speaker 2: If someone like has some loose strength in their routine

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Speaker 2: right now and they want to set, you know, a

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Speaker 2: goal for the new year, what are some good places

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Speaker 2: to start? Would you say?

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Speaker 1: You know, you can get caught up in the weights,

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Speaker 1: like if you want to lift certain if certain numbers,

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Speaker 1: if that means a lot to you, then those are

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Speaker 1: easy to set. And if it's just frequency, or it's

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Speaker 1: x number of sets, or if you want to use

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Speaker 1: your overall rep count like a step count. I know

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Speaker 1: somebody who does six to seven exercises three times through

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Speaker 1: ten reps per so they fall into a certain rep count.

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Speaker 1: So it's a way of looking at volume. To me,

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Speaker 1: that's a lot of math, but you know, you just

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Speaker 1: I try to pick two or three movements that I

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Speaker 1: want to focus on, and then I add some antilary

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Speaker 1: work and for clients I map it out. It's probably eight, nine, ten,

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Speaker 1: eleven things, depending on how many of them are unilateral.

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Speaker 1: Because then we get into time and I keep it

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Speaker 1: moving and we go through it three times and we

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Speaker 1: add a little dessert. We joke we call it dessert

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Speaker 1: at the end, which is something that's an aggressive or

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Speaker 1: of violent or just a torturous finisher. Yeah, whether it's

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Speaker 1: spled work or rope work which is unending, or or

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Speaker 1: something on it. Just we have a few of them

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Speaker 1: in the gym that we would call field levelers. Right,

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Speaker 1: So if the workout's too easy, I know this is

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Speaker 1: going to level the playing field at the end. So

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Speaker 1: we're just lying in wait and then you hammer it

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Speaker 1: at the end.

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Speaker 2: Lastly, here, I mean for someone that is making this

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Speaker 2: priority is excited about it, like is really amped, they

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Speaker 2: want you know, to keep with it. What are some

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Speaker 2: like suggestions or tools that you would offer to that

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Speaker 2: person to help them keep coming back day in and

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Speaker 2: day out.

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Speaker 1: It's got to be fun. It's got to be fun.

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Speaker 1: It has to for me. Some people, you know, they

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Speaker 1: just put their head down and grind it out. Okay,

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Speaker 1: but that's hard to do all the time if you

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Speaker 1: really hate it, Like they say, you get this question

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Speaker 1: a lot. What's the best piece of cardio equipment? I

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Speaker 1: want to buy one for the house, And I say

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Speaker 1: it's the one you'll do. It's the one you'll do.

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Speaker 1: If Okay, if you read that running burns more calories

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Speaker 1: per minute than other activities because it's open kinetic chain.

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Speaker 1: And uh, but you hate running and you're not a runner,

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Speaker 1: and it hurts your knee. I wouldn't suggest buying a treadmill.

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Speaker 1: It's just a bad that's just a bad move. If

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Speaker 1: you love the bike, or you love an elliptical, or

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Speaker 1: you love a rower, and you and you are drawn

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Speaker 1: to those every single time, then by all means, get

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Speaker 1: one you'll do, or if there's another one that you

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Speaker 1: if you if you've been on an elliptical or a

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Speaker 1: treadmill or a bike and you've loved it, but now

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Speaker 1: you're you know, your interest is kind of waning, I

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Speaker 1: would get you know, what's the next one, and I

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Speaker 1: would alternate them. Mix it up, find what fires you up,

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Speaker 1: and get after it. Definitely don't force it. And that's

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Speaker 1: the same you know when the world returns to Groupex.

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Speaker 1: Same thing for group exercise.

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Speaker 2: Right.

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Speaker 1: If you don't love the bike, then then don't go

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Speaker 1: take an indoor cycling class. If you don't like the rower,

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Speaker 1: don't go to orange theory. But if you do, by

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Speaker 1: all means, sign up by a package, go off and

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Speaker 1: enjoy it. That's the only thing that's going to keep

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Speaker 1: you coming back in my opinion, nless, it's unless it's

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Speaker 1: straight fear based. Yes, doctor said, you know, if you

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Speaker 1: don't exercise, it's curtains for you. If it's not, if

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Speaker 1: you're not facing that, or your spouse said, you know,

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Speaker 1: if you don't get after this, I'm out of here.

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Speaker 1: Those are you know, whatever your motivation is. But to me,

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Speaker 1: if I like it, it's not hard to do.

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Speaker 2: Yeah, and there's a lot of different you know, things

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Speaker 2: you can do to make it fun, like obviously picking

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Speaker 2: a machine or you know, a routine that that entertains you.

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Speaker 2: But also like if you are someone that watches instructors,

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Speaker 2: leaning into an instructor, that entertains you or makes you

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Speaker 2: feel motivated. Choosing a don't playlist also a big motivator,

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Speaker 2: either doing it with someone in person or virtually.

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Speaker 1: I've found podcasting during my cardio people said. People have

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Speaker 1: said to me, well, there's no way your cardio is

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Speaker 1: that intense. Then I go, maybe not, but how about this.

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Speaker 1: It's so consistent. I am killing it. So if I

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Speaker 1: can listen to a podcast and get through my cardio,

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Speaker 1: you know, unscathed for lack of a better term, and

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Speaker 1: I feel like I worked, and then I get in,

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Speaker 1: then the music comes on and I go to my

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Speaker 1: stretch of my lift. Why wouldn't I stick with this?

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Speaker 1: It's working for me. Last I checked, you know you

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Speaker 1: canceled Thursday. I didn't. So I've found what works for me.

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Speaker 1: I can only hope you do the same, whatever it is,

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Speaker 1: whether it's my ritual or you come up with one

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Speaker 1: of your own.

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Speaker 2: I hope that people are listening to Hurdle and they

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Speaker 2: feel the same way.

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Speaker 1: Yeah, exactly, Gunnar.

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Speaker 2: What are you excited about for the year to come?

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Speaker 1: The same thing I'm excited about tomorrow. I'm excited about

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Speaker 1: my workout. I'm excited about hopefully keeping things going at work,

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Speaker 1: just hitting, you know, firing on all cylinders. I'm excited

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Speaker 1: about time with my wife, time with my kids. Hopefully

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Speaker 1: I can get out to see my parents at some point.

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Speaker 1: I miss seeing my brother. It's the same stuff. I

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Speaker 1: don't know for me, like it doesn't. January one doesn't

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Speaker 1: mean fresh start clean out this. And by the way,

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Speaker 1: if you didn't clean out all your shit during the

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Speaker 1: pandemic and you're waiting so you know the new year,

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Speaker 1: good lord, you're behind, like stop. This sposed to be

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Speaker 1: the cleanest garage country in the world right now. You

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Speaker 1: know everybody's closets and garage should be buttoned up right now.

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Speaker 1: So let's not wait, get move and enjoy it. And

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Speaker 1: I know that sounds right, and I am. It's not

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Speaker 1: on myself, but it is. It is.

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Speaker 2: It is. Get it done, says gut it. It is that.

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Speaker 1: Go have fun, get your work out it. Don't look

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Speaker 1: at it like it's look at it for what it does, now,

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Speaker 1: for what it takes away, and look how it enhances everything.

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Speaker 1: I feel great every single day. Every single day someone goes,

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00:22:36,280 --> 00:22:37,399
Speaker 1: you know how old you are? I go, do you

431
00:22:37,440 --> 00:22:39,760
Speaker 1: know how young? I feel? That's what I'm basing it

432
00:22:39,800 --> 00:22:42,400
Speaker 1: on right. Motion is lotion. It makes you feel better.

433
00:22:42,400 --> 00:22:43,359
Speaker 1: You've got to keep moving.

434
00:22:43,680 --> 00:22:46,040
Speaker 2: Got to keep moving, Gunner. How do the hurdlers keep

435
00:22:46,119 --> 00:22:48,400
Speaker 2: up with you? Give me all the details.

436
00:22:48,800 --> 00:22:52,919
Speaker 1: There's a website that my wife handles, Gunner Peterson dot com.

437
00:22:52,960 --> 00:22:58,080
Speaker 1: And I'm on Instagram at Gunner Fitness. That's it.

438
00:22:58,480 --> 00:23:01,879
Speaker 2: I am over at Emily Body and at Hurdle Podcast

439
00:23:02,040 --> 00:23:05,040
Speaker 2: Another hurdle conquered. Catch you guys next time