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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Let's

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Speaker 1: talk about causes versus symptoms, one of the most important

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Speaker 1: topics when it comes to our health and wellness and

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Speaker 1: our fitness plan and injuries and pain and figuring out

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Speaker 1: our program. And as I've said before, I have so

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Speaker 1: many topics a laundry list that I want to do

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Speaker 1: and will do for shows, and then I wait until

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Speaker 1: something kind of triggers a certain topic, and then I

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Speaker 1: walk through that list and I crossed it off and

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Speaker 1: I go now at the time. And with this one,

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Speaker 1: it was a discussion I had the other day with

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Speaker 1: a family member who has back issues, as so many

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Speaker 1: people do at some point in their life, will have

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Speaker 1: of back pain ridiculously common. And this person asked me

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Speaker 1: if I had ever heard of this treatment that they

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Speaker 1: were doing, and they had. And it's a very tricky conversation,

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Speaker 1: the one I was having, and I said, you know what,

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Speaker 1: I'm just gonna do a show about it, and I'll

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Speaker 1: explain why it's tricky because it's not black and white,

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Speaker 1: and there's a lot going on, and it's the opportunity

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Speaker 1: for people to sell you things, both products and procedures,

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Speaker 1: and this procedure that this family member was undergoing is

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Speaker 1: really expensive. It is alternative, which means it's not really

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Speaker 1: backed by hard science. It's time consuming. But here's the

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Speaker 1: thing I knew of other people. I had clients who

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Speaker 1: tried it over the years, and oftentimes it makes you

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Speaker 1: feel good. But that's the topic of today's show. Are

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Speaker 1: you fixing to cause or are you treating fixing the symptom?

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Speaker 1: That's what's so important. And I'm gonna give you an

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Speaker 1: example right from my personal experience, which will clarify this really,

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Speaker 1: really well. But I know that each and every one

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Speaker 1: of you listening to this show has dealt with numerous

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Speaker 1: instances like this, whether it's back pain, lower body issues

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Speaker 1: so common plan or fasciitis, I t band syndrome. I'm

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Speaker 1: gonna talk to you about mine pureformists syndrome many years ago,

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Speaker 1: pretty much the only issue that I dealt with, and

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Speaker 1: it lasted longer than it should have because of this topic.

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Speaker 1: I was just starting out in my career and I

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Speaker 1: was just really getting into endurance sports, and so the

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Speaker 1: increased training volume and intensity gave me this puerformance issue.

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Speaker 1: But let's take a quick break when we come back.

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Speaker 1: That's what today's about. You've got different issues, whether it's pain, discomfort, cramping,

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Speaker 1: things like that. I'm gonna try to keep it limited

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Speaker 1: today to things like back pain, lower body issues that

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Speaker 1: so many people have, but the concept will apply too

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Speaker 1: much more. You have an issue, do you deal with

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Speaker 1: the cause? Are you actually dealing with what causes that issue,

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Speaker 1: or are you dealing with the issue how it presents itself?

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Speaker 1: All right, quick break, we'll be right back, all right,

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Speaker 1: because I like to do it this way to clarify

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Speaker 1: right up front, let's look at what the definition the

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Speaker 1: dictionary definition of cause and symptom are, right, cause we're

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Speaker 1: looking at the noun definition and I've got to first

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Speaker 1: one a person or thing that gives rise to an action, phenomenon,

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Speaker 1: or condition. So for our purposes, we're talking pretty much

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Speaker 1: about conditions, right. An example would be the cause of

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Speaker 1: the accident is not clear. And the second definition is

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Speaker 1: an agent that brings something about and we're talking about

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Speaker 1: that agent, example being she is the cause of your trouble, right,

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Speaker 1: and so one of the most difficult things in exerc

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Speaker 1: eyes in pain management and figuring out the etiology of

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Speaker 1: your issues is figuring out what the causes. And that's

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Speaker 1: why I've said over and over that if you tell

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Speaker 1: someone I've got plan or fasciitis, which for those of

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Speaker 1: you who don't know or have never had it, it

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Speaker 1: is painful when you get out of bed in the morning,

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Speaker 1: bottom of your foot plan or fasha plant or fasha

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Speaker 1: runs the length of your foot and it gets super

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Speaker 1: tight and it's really painful. And the longer you let

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Speaker 1: it go, the worst it gets, in the longer it

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Speaker 1: takes to come back from. In my experience, like it's

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Speaker 1: perfect topic for the show Perfect Pain. And so if

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Speaker 1: someone says, oh, my gosh, I know exactly it's your shoes,

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Speaker 1: or it's that you're running on hard surfaces, or you know,

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Speaker 1: any list of of kind of common sensical and then

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Speaker 1: crazy reasons why that person thinks or knows what the

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Speaker 1: cause is, it can be any of those things. But

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Speaker 1: what so many people do is they just focus on

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Speaker 1: the symptom. So for player and fasciitis, an example would

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Speaker 1: be you ice it, or you stretch it, or you

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Speaker 1: do both, and that's going to give you temporary relief.

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Speaker 1: And that's a huge part of the show today, and

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Speaker 1: that's not necessarily a bad thing. By the way, when

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Speaker 1: it comes to something like player and fasciitis, you want

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Speaker 1: to bring down the inflammation. You want to feel better

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Speaker 1: in the short term, of course you do. The problem

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Speaker 1: lies in do you take the time, find the experts,

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Speaker 1: do your homework, look at what you've been doing to

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Speaker 1: figure out the cause. Because you can ice it all

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Speaker 1: day long, and you can stretch it all day long,

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Speaker 1: But is that going to make it go away? Because

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Speaker 1: what is it caused by? I've talked about how I

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Speaker 1: had shin splints growing up, spent the majority of my

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Speaker 1: childhood on the bench soccer football with massive, painful shin splints,

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Speaker 1: and we taped my feet and we iced it. We

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Speaker 1: didn't do much else. By the way, back then nothing

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Speaker 1: worked because if I'm looking back objectively, knowing what I

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Speaker 1: know now, it was that I did too much too

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Speaker 1: too It was that went to hell week for football,

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Speaker 1: two weeks having sat on my butt as a teenager

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Speaker 1: during the summer working and you know, playing, and then

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Speaker 1: just did way too much too soon, and my legs

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Speaker 1: couldn't take it, and so there was no addressing the cause.

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Speaker 1: It was constant trying to fix and focus on the

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Speaker 1: symptoms I had pain, and so we did all of

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Speaker 1: these things with the trainer, the athletic trainer at the school,

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Speaker 1: who again meant well, but far too often the focus

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Speaker 1: is completely on the symptom. And because the symptom goes

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Speaker 1: away people doesn't mean the cost did. And just a

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Speaker 1: quick aside, I did the show on compensatory injuries. It's

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Speaker 1: tied into this because when you do things like focus

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Speaker 1: solely on the symptoms, your body adapts because it doesn't

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Speaker 1: want to continue to hurt itself in the same way.

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Speaker 1: It will change the way you move, the biomechanics or

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Speaker 1: what you're doing, and so the focus will go off

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Speaker 1: of the original cause and you'll now have two or

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Speaker 1: three or four. So we have to differentiate between the

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Speaker 1: cause and the symptom. And a huge problem today, especially

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Speaker 1: with the symptoms, is that we are now in unprecedented

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Speaker 1: times as far as companies and people selling you products

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Speaker 1: to just focus on the symptoms. So many I've never

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Speaker 1: seen more in my fifty two years on this earth.

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Speaker 1: And let me just give you a quick list, and

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Speaker 1: then we'll go back and hit on a couple of them.

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Speaker 1: So we're talking about recovery treatments and products, you know, modalities,

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Speaker 1: and then things you can purchase, And I could give

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Speaker 1: you a hundred, but some of the more common are

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Speaker 1: things like acupuncture, cupping, cryotherapy, infrared saunas, compression boots, massage,

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Speaker 1: an infinite number of supplements, foam rolling, percussive devices, percussive devices,

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Speaker 1: so those guns I don't want to give specific names, guns,

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Speaker 1: massage guns. And then something that I have personal experience

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Speaker 1: with tens units, attends unit, What is that? What is that?

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Speaker 1: Trans Cutaneous electrical nerve stimulation. So these are small handheld

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Speaker 1: machines with electrodes that emit and use a low electric

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Speaker 1: current to reduce muscle pain. So you've seen these. They're

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Speaker 1: now selling these. So again I'm gonna give you my

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Speaker 1: experience with that. I didn't purchase one, but it was

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Speaker 1: used on me. But now you can buy them. They're

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Speaker 1: selling them to the consumer. Let's put some electrical current

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Speaker 1: through your body to make yourself feel better. But when

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Speaker 1: you read up on these, just give you a little

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Speaker 1: more background on something like this. Short term pain relief

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Speaker 1: by stimulating nerve sensations and mild muscle contractions which they

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Speaker 1: basically disrupt your pain, drown out your pain. And so

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Speaker 1: let's say you have a lower body issue, your hip hurts,

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Speaker 1: and you either purchase this on your own or you

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Speaker 1: go to a practitioner who has one of these devices. Again,

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Speaker 1: it's a bunch of little paths with cables oft them,

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Speaker 1: wires and a unit, and you control how much electrical

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Speaker 1: current basically you put through your body and your muscles

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Speaker 1: and it actually contracts. And they also sell these for

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Speaker 1: strengthening and weight loss, but not for today's show. So

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Speaker 1: you've got an issue, back issue, lower body issue, and

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Speaker 1: this has put on you and you know, I feel better,

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Speaker 1: I feel better. You're treating the symptom. What did you

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Speaker 1: actually do to address why you had the pain? And

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Speaker 1: that is the theme of today's show. You have to

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Speaker 1: address the cause of the pain, not the symptom. So yes,

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Speaker 1: just like every diet works, most of those modalities that

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Speaker 1: I just listed, they all feel good. They all feel good. Massage,

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Speaker 1: foam rolling, although if you foam roll deeply enough that

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Speaker 1: could be painful, and cutting doesn't feel that good, you know.

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Speaker 1: But some feel good short term, temporary, and some block

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Speaker 1: out the pain by giving you more pain you know, again,

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Speaker 1: there's so many asides here and topics that we could

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Speaker 1: go off on. But you know, I have a friend

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Speaker 1: in the business who when it comes to like, you know,

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Speaker 1: deep tissue massage, his line is, I don't think you

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Speaker 1: should treat pain with pain. Topic for another day, but

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Speaker 1: this is such an important concept when it comes to

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Speaker 1: us and you leading your best life, dealing with your issues,

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Speaker 1: determining the cause and not being sold some expensive temporary

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Speaker 1: fix not based in science. And now, let me say this,

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Speaker 1: I want you to feel better. So when this family

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Speaker 1: member told me what they were doing for their back,

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Speaker 1: two things, I thought right away, you know, it's the

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Speaker 1: cost and the time. We'll put those two together. They

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Speaker 1: had both the means and the time to do it,

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Speaker 1: and it wasn't gonna hurt them. And so that's what

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Speaker 1: so much of this stuff do. So people will ask me,

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Speaker 1: I don't want to get into specifics because you know,

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Speaker 1: I don't have the time to debate them today and

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Speaker 1: back them up. But I will and I always will.

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Speaker 1: But these things make you feel good in the short term.

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Speaker 1: I am gonna talk about several that our counter productive

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Speaker 1: long term though, and that's where we're gonna bring this

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Speaker 1: all to because I want you to feel good. And

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Speaker 1: if you have the money and the time, and you

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Speaker 1: don't mind buying something that makes you feel good, short

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Speaker 1: term recovery boots, you want to float in a tank,

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Speaker 1: sensory deprivation tank, you want to do other modalities as

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Speaker 1: long as it doesn't hurt you. But as I say

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Speaker 1: this out loud, you know, I don't want you to

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Speaker 1: waste your money and or your time, but I'm not

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Speaker 1: against it if you want to, you know, come in

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Speaker 1: from a run and put on some compression gear. Listen,

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Speaker 1: I do that too, But we have to focus on

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Speaker 1: the cause if and when you have an issue. All right,

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Speaker 1: let's take one more quick break and we come back.

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Speaker 1: I'm gonna give you my specific one instance in my

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Speaker 1: entire career of something that plagued me, and it's an

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Speaker 1: example of everything I'm talking thing about. And why even

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Speaker 1: though you might be able to afford it and it

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Speaker 1: feels good in the short term, why that's problematic long term. Alright,

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Speaker 1: final break, We'll be right back, and we are back.

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Speaker 1: You know what, I use myself as an example when

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Speaker 1: it makes sense, you know, yes and equals one when

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Speaker 1: it comes to me, but that's what this shows about

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Speaker 1: take science my experience personally, and that's why I one

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Speaker 1: of the many reasons I do all that I do

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Speaker 1: when it comes to racing and pushing my body, I

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Speaker 1: learn and I can speak from experience, and unfortunately, they're

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Speaker 1: far too many fitness people that have neither the education

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Speaker 1: nor the experience, and that's a problem. They're usually the

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Speaker 1: ones selling you these products, by the way, because that's

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Speaker 1: how they make their money. And let me say really quickly,

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Speaker 1: I get offers all the time, two have those products

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Speaker 1: as part of my brand. And it's not gonna happen.

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Speaker 1: It's never gonna happen. Not gonna happen. Um, So back

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Speaker 1: to my issue, many many years ago, just starting out

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Speaker 1: getting my master's degree and training for to get the

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Speaker 1: time he was iron Man Malaysia, crazy and putting in

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Speaker 1: a lot of miles bike and run pool as well,

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Speaker 1: but pure formist issue. So suddenly had this pain pain

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Speaker 1: in my glute, my right glue. And for those of

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Speaker 1: you again who have had it, you know exactly what

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Speaker 1: I'm talking about. And generally speaking, it presents when you

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Speaker 1: sit for a long periods of time and it's literally

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Speaker 1: referred to as a pain in the butt, because that's

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Speaker 1: exactly what it is, all right. At the time, I

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Speaker 1: had a good friend who was a doctor is a doctor.

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Speaker 1: He said, you have psiatica. It turns out I didn't,

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Speaker 1: but that's kind of what it presents like oftentimes. But

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Speaker 1: I just bring that as up as an example that

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Speaker 1: oftentimes doctors are wrong. And so, as I said at

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Speaker 1: the start of the show, figuring out the etiology of

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Speaker 1: this stuff, it takes time and the right people. So

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Speaker 1: I had this pain in my glute, and I'm like, okay,

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Speaker 1: So I started reading up on it kind of said

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Speaker 1: this might be this pure formist issue. So I stretched

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Speaker 1: like crazy, and I reached out to people. At the time,

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Speaker 1: trainer in New York City stretched stretch, stretch, foam rolling

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Speaker 1: wasn't even a big thing way back then. So I

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Speaker 1: stretched and that made it feel better, but it didn't

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Speaker 1: fix it temporary fix. And you start driving differently, You

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Speaker 1: start sitting differently. As I talked about you, you compensate,

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Speaker 1: you know, when you're driving long distances, you put your

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Speaker 1: car and cruise control, and you start to stretch, sit differently.

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Speaker 1: And those of you who have had it no exactly

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Speaker 1: what I'm talking about. Then it just got worse because

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Speaker 1: I was training harder and I was putting in the miles.

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Speaker 1: And so I had a friend who said, I gotta

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Speaker 1: go do some chiro practic I've never been to one,

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Speaker 1: and again a topic for another day, good friends who

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Speaker 1: are chiropractors. But I went to a chiropractor and couldn't

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Speaker 1: be nicer. And she used on me the tens unit.

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Speaker 1: So I would lie on my stomach, she would put

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Speaker 1: these pads on my glute, she'd turn on the machine.

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Speaker 1: She'd leave the room, and it was semi painful, if

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Speaker 1: that's a term, and she could control how much or

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Speaker 1: how little, and it would force my glute muscles to contract,

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Speaker 1: and she keep it on ten twenty minutes or longer,

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Speaker 1: and then she come back and it hurt at the time,

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Speaker 1: and then I would leave and I'd feel better for

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Speaker 1: a short amount of time. And I did that probably

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Speaker 1: ten times at least, and again pain, go in pain,

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Speaker 1: to treat pain, leave feel better for a short amount

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Speaker 1: of time. Then I met awesome sports medicine doctor as

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Speaker 1: a working with the American Medical Athletic Association lecturing and

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Speaker 1: had this discussion with her, and she said Tom, you

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Speaker 1: gotta focus on some focus strength training. Potentially it's weak

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Speaker 1: gluten muscles, weak lower body muscles, and your pure formance

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Speaker 1: is doing too much work and then it gets tight

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Speaker 1: and it's an issue. So do these exercises. I've been

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Speaker 1: doing exercises like that, but this was a focused approach

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Speaker 1: and I, you know, was probably doing two leg days

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Speaker 1: at that time, and we added in a third and

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Speaker 1: a little bit more of unilateral exercises and guess what

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Speaker 1: took time, took work and it worked. And this was

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Speaker 1: decades ago and to this day. When I start amping

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Speaker 1: up my run mileage, especially not so much my bike,

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Speaker 1: but sometimes the bike too, even in my fifties, but

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Speaker 1: the run, I'll start to feel the pure formans get

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Speaker 1: tight over time. If I'm not doing those exercises. It

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Speaker 1: goes all the way back to the show I did

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Speaker 1: on Prehab versus Rehab, So I used myself as a

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Speaker 1: pretty clear cut example of was focusing on the symptoms,

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Speaker 1: not the cause, and all of those treatments whether it's

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Speaker 1: making you feel good in the short term because it

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Speaker 1: feels good. And listen, when I get a massage, there's

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Speaker 1: two types of massages, right, two types of people that

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Speaker 1: go to massage, the ones like me who go to

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Speaker 1: have it feel good not super deep, and those of

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Speaker 1: you who like that deep pain on pain. Both feel

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Speaker 1: good in the short term, depending on your personality type.

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Speaker 1: But if you're using that massage to fix and that's

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Speaker 1: the operative term here, to fix the pain that you

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Speaker 1: might be experienced, the discomfort, the soreness, that's a problem.

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Speaker 1: That's a problem, and so we're talking about temporary relief

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Speaker 1: at the expense of long term solutions. And so first

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Speaker 1: and foremost, as I said, you have to figure out

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Speaker 1: what the cause is and that takes time, but you

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Speaker 1: have to be open to it. You have to say, well, okay,

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Speaker 1: I have lower back pain. This is a simple one.

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Speaker 1: That sound I'm gonna end the show, by the way,

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Speaker 1: not simple, but more straightforward than many of the issues.

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Speaker 1: She say, blower back discomfort. You you can go get

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Speaker 1: a massage, yeah, and can do acupuncture. You can do

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Speaker 1: all these different things and they probably work in the

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Speaker 1: short term, and that's good if you want to feel

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Speaker 1: better in the short term. And the most extreme example

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Speaker 1: of that would be what taking pharmaceutical drugs to mask

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Speaker 1: the pain feels good in the short term, but what

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Speaker 1: is it doing to you in the long term, So

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Speaker 1: you obviously know what the issue is, the pain, and

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Speaker 1: then you have to start investigating, examining what the causes.

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Speaker 1: And that's why when I was a trainer and a coach,

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Speaker 1: when people would come to me with issues, we would

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Speaker 1: sit down and talk forever. What are you doing, what's

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Speaker 1: your training, what's your day to day like, what are

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Speaker 1: you doing exercise wise? How much? How much have you

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Speaker 1: you know, increased, decreased, changed, Let's talk about your shoes.

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Speaker 1: And then you slowly start to you know, whittle it down.

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Speaker 1: But you don't just focus on making the pain go

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Speaker 1: away short term. That's human condition. We just want to

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Speaker 1: feel good now. Let me take a pill now, And

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Speaker 1: that's a problem. And let me just give you quick

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Speaker 1: example of a short term fix that could potentially be

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Speaker 1: detrimental long term. I did I like to think a

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Speaker 1: really good show on cryotherapy with Yogi Berra's granddaughter Lindsey

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Speaker 1: bearra amazing writer. So if you haven't listen to that

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Speaker 1: podcast I did about icing and cryotherapy, you gotta listen

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Speaker 1: to that one so real quickly. Cryotherapy all the rage

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Speaker 1: has been for a long time. I did it back

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Speaker 1: in the day triathletes. They started by you know, doing long,

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Speaker 1: hard workouts and then jumping in freezing cold lakes, and

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Speaker 1: now it's all the rage and even more popular with

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Speaker 1: the recreational athletes and people. Well, the science is counterintuitive.

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Speaker 1: And again, if you're really into that and you want

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Speaker 1: the science, listen to that show with Lindsay Bearra. But

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Speaker 1: it's temporary relief and potentially decreasing your gains from exercise

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Speaker 1: long term and slowing down the recovery process. Because as

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Speaker 1: we talk about in that show, body is a really

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Speaker 1: smart machine. The inflammatory process is a good thing to

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Speaker 1: a certain degree. The body needs to go through it,

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Speaker 1: and that's why taking certain pharmaceutical drugs, even over the counter,

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Speaker 1: can be counter productive in the long term. So that's

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Speaker 1: why this becomes more complex when I say, as long

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Speaker 1: as it doesn't hurt you, you can afford it in

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Speaker 1: the time, Well to other things come into play. First.

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Speaker 1: As I just said, it may actually be detrimental long term,

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Speaker 1: not hugely, but detrimental depending on what it is and

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Speaker 1: what you're doing. But most importantly, it is preventing you

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Speaker 1: from doing the work necessary to fix the cause. So

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Speaker 1: that's why when I have friends and family and clients

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Speaker 1: back in the day who would be going to these

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Speaker 1: modalities and feeling good short term and going it's it's better, Tom,

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Speaker 1: it's better, and I go right now, But are you

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Speaker 1: focusing on the cause. We got to figure out the cause.

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Speaker 1: So that's where I have a big problem with these

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Speaker 1: techniques and products and modalities because they are preventing you

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Speaker 1: from working on the solution. And so what is that.

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Speaker 1: It's pretty much what you'd expect from me. You've got

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Speaker 1: to start with the basics. Muscle weakness, muscle imbalance, tightness.

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Speaker 1: You start there when I talk about total body workouts

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Speaker 1: and prehab versus rehab. This is one of the major reasons.

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Speaker 1: And regardless of what the issue is, you have back pain,

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Speaker 1: you have pure formist issues, you start doing total body

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Speaker 1: workouts where you're doing core exercises, you're doing you know,

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Speaker 1: a great mix of lower body exercises. You know, it's

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Speaker 1: incredible many of those issues go away. But the problem

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Speaker 1: is that you have to give it time and it

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Speaker 1: takes work. You don't have to do an hour a

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Speaker 1: day every day. It truly comes down to excessive moderation

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Speaker 1: lower back issues. Back in the day with clients three

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Speaker 1: to five minutes of core exercises done three times a week,

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Speaker 1: life changing for many people, life changing. They have ridiculously

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Speaker 1: weak core muscles, lower back, especially spinally, rector muscles three

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Speaker 1: or five minutes done at home. Same thing with lower

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Speaker 1: body issues, step ups, squats, lunges, done progressively correctly. So

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Speaker 1: this is why you do total body workouts, and it

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Speaker 1: helps to figure out what the causes without knowing what

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Speaker 1: the cause is. And that's why when I would sit

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Speaker 1: down with clients and they'd say, I have this pain,

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Speaker 1: and generally speaking, most weren't doing much of anything. And

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Speaker 1: so when you focus on the total body workout, strengthening

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Speaker 1: the body from head to toe, really good things happen.

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Speaker 1: And it sounds so overly simplistic, but it's true. You

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Speaker 1: strengthen your core, you strengthen your lower body, your strengthen

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Speaker 1: your upper body, you fix those weak links, and really

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Speaker 1: good things happen prehab versus rehab. And I'll leave you

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Speaker 1: with this the show I did on five Components of fitness. Yes,

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Speaker 1: stretching is important for this very reason. When you focus

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Speaker 1: on the five components of fitness strength, cardiovascular strength, muscular endurance, flexibility,

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Speaker 1: body composition, when you do a little bit of all

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Speaker 1: five really good things happen, Your symptoms decrease immeasurably, and

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Speaker 1: you don't have to And this is how we finished this.

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Speaker 1: It always feels like it's going to be short, but

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Speaker 1: it never is. But still what minutes that's doable. You

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Speaker 1: don't have to be the detective and figure things out perfectly,

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Speaker 1: because when you take a balanced approach to your life

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Speaker 1: and to your exercise, will throw nutrition in there. You

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Speaker 1: don't have to be an exercise physiologist and determine, oh,

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Speaker 1: it was my you know, hip flex ers that were tight,

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Speaker 1: That was it that was causing my back pain. Because

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Speaker 1: figuring out the absolute cause is really hard most of

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Speaker 1: the time. But if you do your flexibility and you're

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Speaker 1: stretching just enough, you'll have to do crazy amounts again,

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Speaker 1: but you're doing your stretching, you're doing your strength training,

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Speaker 1: you're doing your core, a little bit of everything. You

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Speaker 1: don't have to know exactly what the cause was, but

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Speaker 1: you can't spend the vast majority of your time and

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Speaker 1: money on just focusing on the symptoms. I got worked

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Speaker 1: up at the end, and I know, again it sounds

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Speaker 1: overly simplistic, but the solutions often are and the problem

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Speaker 1: is we're humans. Oh we want to get rid of

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Speaker 1: the pain as quickly as possible, and when people sell

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Speaker 1: you things that do that short term them. I get it,

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Speaker 1: especially when you're in significant pain. But we gotta figure

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Speaker 1: out the ideology the cause. And there's far too many

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Speaker 1: quote unquote experts who don't know what the heck they're

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Speaker 1: talking about. So the takeaway is focus on balance and consistency.

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Speaker 1: And I will drill that home show after show with

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Speaker 1: you because I'm living proof that it works. That pure

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Speaker 1: formance issue was the only one I've ever had when

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Speaker 1: it comes to an issue that annoyed me with all

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Speaker 1: the racing and all the years, and that's saying something

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Speaker 1: and it goes from my clients as well. There you

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Speaker 1: have it. Stop focusing just on the symptoms, start to

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Speaker 1: realize what the causes and the cause. Maybe, as is

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Speaker 1: so often the case, you're not being consistent with all

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Speaker 1: five components of fitness. Thank you so much for listening.

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Speaker 1: If you have not yet rated the show, please do so.

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Speaker 1: Rate the show, subscribe to the show, leave a comment

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Speaker 1: if you can and want to, and I love to

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Speaker 1: hear from you. Tom h Fit is Instagram and Twitter.

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Speaker 1: Tom h Fit so many great questions, putting them all

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Speaker 1: together for the new episode of Listener mail Bag Two

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Speaker 1: quick Things. Micro Workout Plan is my most recent book,

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Speaker 1: and I just launched soft launch of my virtual gym,

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Speaker 1: which you can find at Tom Holland fitness dot com.

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Speaker 1: And you can always reach out to me as well

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Speaker 1: at Fitness disrupted dot com. So there you go, Fitness

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Speaker 1: disrupted dot com. You can email me right through the site.

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Speaker 1: Thank you for listening. And I have one goal to

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Speaker 1: help you have your best life. Have to sell you

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Speaker 1: products you don't need. Not to sound really smart or

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Speaker 1: pretend I am. I don't care about that. I care

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Speaker 1: about getting that email from the person who said, you

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Speaker 1: know what, I took your advice. I gave it time

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Speaker 1: and it works. That's it. I want you to look better,

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Speaker 1: feel better, and live longer. I am Tom Holland. This

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Speaker 1: is Fitness Disrupted, Believe in yourself. Fitness Disrupted is a

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Speaker 1: production of I Heart Radio. For more podcasts from my

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Speaker 1: Heart Radio, visit the I heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you listen to your favorite shows.