1 00:00:01,560 --> 00:00:06,120 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,800 --> 00:00:15,360 Speaker 1: Welcome to Fitness Disrupted. I am Tom Holland, your host, 3 00:00:16,360 --> 00:00:18,919 Speaker 1: and this is the show where I'm going to tackle 4 00:00:19,079 --> 00:00:23,160 Speaker 1: the latest hottest topics in exercise, in nutrition and motivation. 5 00:00:23,200 --> 00:00:26,360 Speaker 1: I'm gonna debunk the myths and misconceptions that have been 6 00:00:26,520 --> 00:00:29,600 Speaker 1: out there forever need to go away. And I'm gonna 7 00:00:29,600 --> 00:00:33,120 Speaker 1: give you actionable advice every single show that you can 8 00:00:33,240 --> 00:00:37,320 Speaker 1: put into play right away. That's what it's about. And 9 00:00:37,400 --> 00:00:41,159 Speaker 1: this is episode number one, and I'm going to give 10 00:00:41,200 --> 00:00:43,800 Speaker 1: you what this is all about, why I am doing this, 11 00:00:43,880 --> 00:00:46,040 Speaker 1: and why I am absolutely so excited to be coming 12 00:00:46,040 --> 00:00:49,880 Speaker 1: to you this way. I have been in this industry 13 00:00:49,960 --> 00:00:52,640 Speaker 1: for thirty years. I have done it all, and not 14 00:00:52,720 --> 00:00:55,120 Speaker 1: only walk the walk, I run the run, I swim 15 00:00:55,160 --> 00:00:57,440 Speaker 1: the swim. We're gonna talk about that real quickly because 16 00:00:57,440 --> 00:01:00,520 Speaker 1: it matters, right because you want to follow some one 17 00:01:00,800 --> 00:01:03,040 Speaker 1: who knows what they're talking about. The line I use 18 00:01:03,400 --> 00:01:06,319 Speaker 1: is when your car breaks down, do you take it 19 00:01:06,360 --> 00:01:09,560 Speaker 1: to a mechanic who has studied his his craft and 20 00:01:09,640 --> 00:01:11,600 Speaker 1: has years of experience, or do you take it to 21 00:01:11,640 --> 00:01:17,440 Speaker 1: a celebrity. Okay, all right, I want you to achieve 22 00:01:17,760 --> 00:01:20,000 Speaker 1: your results. That's what this show is about. That's why 23 00:01:20,000 --> 00:01:22,039 Speaker 1: I'm in this industry. That is why I'm doing what 24 00:01:22,120 --> 00:01:25,880 Speaker 1: I do. Okay, I want you to get results. I 25 00:01:25,880 --> 00:01:29,960 Speaker 1: am tired of the myths. I am tired of the 26 00:01:30,080 --> 00:01:35,520 Speaker 1: lack of science in this industry. You are following plans 27 00:01:35,680 --> 00:01:41,160 Speaker 1: and advice and workouts and nutritional advice that work short 28 00:01:41,280 --> 00:01:46,040 Speaker 1: term for the most part, but it doesn't work long term. 29 00:01:46,080 --> 00:01:48,960 Speaker 1: And I'm tired of that. And I'm so excited to 30 00:01:49,080 --> 00:01:51,800 Speaker 1: have this show Fitness Disrupted, because you know what the 31 00:01:51,800 --> 00:01:56,680 Speaker 1: disruption and fitness is. It's not time, it's not the equipment. 32 00:01:57,040 --> 00:02:00,320 Speaker 1: It's the message. Okay, because we have all the things, 33 00:02:00,360 --> 00:02:02,480 Speaker 1: and we will talk about that. We will talk about 34 00:02:02,520 --> 00:02:04,640 Speaker 1: all the yeah butts, all the yeah butts that you 35 00:02:04,720 --> 00:02:06,640 Speaker 1: used to have. Yeah but I don't have a lot 36 00:02:06,680 --> 00:02:08,640 Speaker 1: of time, and I got a four minute workout for you. 37 00:02:09,040 --> 00:02:11,200 Speaker 1: Yeah but I don't have a lot of space. We 38 00:02:11,320 --> 00:02:13,480 Speaker 1: got equipment that you can put in your house that 39 00:02:13,560 --> 00:02:16,400 Speaker 1: takes up next to nothing, and you can also do 40 00:02:16,400 --> 00:02:18,799 Speaker 1: body weight exercise stuff like that. Yeah, but I don't 41 00:02:18,800 --> 00:02:21,240 Speaker 1: want to go to the gym. You don't have to. Actually, 42 00:02:21,280 --> 00:02:25,400 Speaker 1: I'm gonna recommend that, and and just say how, in 43 00:02:25,480 --> 00:02:27,840 Speaker 1: my opinion, my experience and what I believe and what 44 00:02:27,880 --> 00:02:32,359 Speaker 1: I preach, the future of fitness is two things. Shorter 45 00:02:32,440 --> 00:02:36,480 Speaker 1: workouts and doing the majority of them at home or outside, 46 00:02:36,800 --> 00:02:39,240 Speaker 1: but not going to the gym. We'll still go to 47 00:02:39,280 --> 00:02:42,640 Speaker 1: the gym. The gym will become like movie theaters. Okay, 48 00:02:43,080 --> 00:02:46,680 Speaker 1: it's the Netflix effect. I love going to the movies. 49 00:02:46,880 --> 00:02:50,040 Speaker 1: I take my two boys. Nothing more fun, community, laughing 50 00:02:50,040 --> 00:02:53,720 Speaker 1: with other people. But I do the majority of my uh, 51 00:02:53,760 --> 00:02:57,799 Speaker 1: consuming of media at home, Netflix and things like that. Right, 52 00:02:58,200 --> 00:03:02,080 Speaker 1: same thing with the gym. Most people at the gym 53 00:03:02,160 --> 00:03:06,120 Speaker 1: are in pretty good shape. Uh. In the thirty years 54 00:03:06,120 --> 00:03:09,359 Speaker 1: I've been in this industry, the people who have made 55 00:03:09,639 --> 00:03:13,800 Speaker 1: the major changes have done so at home or outside, 56 00:03:13,880 --> 00:03:15,680 Speaker 1: not in the gym. They go to the gym when 57 00:03:15,680 --> 00:03:18,280 Speaker 1: they feel better about themselves. They go to the gym 58 00:03:18,320 --> 00:03:22,240 Speaker 1: when they're ready to put themselves out in the public eye. 59 00:03:22,320 --> 00:03:25,040 Speaker 1: That's not comfortable for most people, most of you out 60 00:03:25,080 --> 00:03:28,560 Speaker 1: there who are listening. So this show is all about that. 61 00:03:28,680 --> 00:03:32,160 Speaker 1: I can't tell you enough how excited I am to 62 00:03:32,200 --> 00:03:33,880 Speaker 1: come to you in this way, in this new medium. 63 00:03:33,960 --> 00:03:37,080 Speaker 1: I have written books and I'll give you a quick bio, 64 00:03:37,320 --> 00:03:40,600 Speaker 1: because again, you want to follow people who have done it. 65 00:03:41,400 --> 00:03:47,880 Speaker 1: Would you employ a financial advisor who has not made money, 66 00:03:48,080 --> 00:03:50,480 Speaker 1: who has not done it? Would you do that? Why 67 00:03:50,600 --> 00:03:53,320 Speaker 1: is it in fitness we allow that to be the case. 68 00:03:53,360 --> 00:03:54,760 Speaker 1: And I get it, because it's really hard to make 69 00:03:54,800 --> 00:03:57,240 Speaker 1: money in this industry. It's really hard to make this 70 00:03:57,360 --> 00:04:00,200 Speaker 1: a career. I didn't have a choice because I love 71 00:04:00,200 --> 00:04:02,760 Speaker 1: it that much. My whole family's finance. I got five 72 00:04:02,800 --> 00:04:06,480 Speaker 1: brothers finance, my dad finance. I tried it. It doesn't 73 00:04:06,520 --> 00:04:10,280 Speaker 1: work Wall Street, Nope. But I went back full circle 74 00:04:10,400 --> 00:04:12,280 Speaker 1: years ago, just a couple of years back, and rang 75 00:04:12,320 --> 00:04:15,680 Speaker 1: the bell with both Lex with the both Lex Max. 76 00:04:15,720 --> 00:04:17,760 Speaker 1: It was bizarre. That was the last and pretty much 77 00:04:17,760 --> 00:04:19,400 Speaker 1: only finance job I had, working on the four of 78 00:04:19,400 --> 00:04:22,440 Speaker 1: the Stock exchange a couple of months. It wasn't for me, 79 00:04:22,880 --> 00:04:24,640 Speaker 1: but I love what I do. I love it with 80 00:04:24,720 --> 00:04:29,360 Speaker 1: such a passion, and I truly get really frustrated for 81 00:04:29,720 --> 00:04:35,920 Speaker 1: you because you're not given the correct information. This industry 82 00:04:36,160 --> 00:04:40,479 Speaker 1: is just filled with people who don't know what they're 83 00:04:40,480 --> 00:04:44,640 Speaker 1: talking about, people who just want to make money. And 84 00:04:44,760 --> 00:04:48,920 Speaker 1: that is at your expense. That is at the expense 85 00:04:48,960 --> 00:04:51,800 Speaker 1: of your time and your money. So this show is 86 00:04:51,839 --> 00:04:55,120 Speaker 1: all about debunking those myths, all those things you hear 87 00:04:55,400 --> 00:04:57,960 Speaker 1: weekend and week out. I'm gonna tackle all those topics, 88 00:04:58,000 --> 00:05:00,120 Speaker 1: and i'm gonna give you here's the format. Okay, We're 89 00:05:00,160 --> 00:05:02,200 Speaker 1: gonna talk about the myth and then I'm gonna talk 90 00:05:02,200 --> 00:05:05,120 Speaker 1: about the science, not too much because I don't want 91 00:05:05,120 --> 00:05:07,000 Speaker 1: to bore you with that. My job is to read 92 00:05:07,000 --> 00:05:09,279 Speaker 1: those studies. My job is to make sense of them, 93 00:05:09,320 --> 00:05:11,039 Speaker 1: and then during the show, i'm gonna give it to 94 00:05:11,080 --> 00:05:14,360 Speaker 1: you so you have an idea of where then I'm 95 00:05:14,400 --> 00:05:18,120 Speaker 1: just not just pulling this out of nowhere. And what 96 00:05:18,279 --> 00:05:20,600 Speaker 1: makes me truly unique in this business is I've been 97 00:05:20,640 --> 00:05:24,039 Speaker 1: in all aspects of it. All. Right, let's take a 98 00:05:24,240 --> 00:05:28,560 Speaker 1: quick break to get us started here. We'll be right back. 99 00:05:44,839 --> 00:05:48,120 Speaker 1: So really quickly started when I was pretty much fourteen 100 00:05:48,200 --> 00:05:50,720 Speaker 1: years old, it was always into fitness. But five brothers. 101 00:05:50,720 --> 00:05:53,680 Speaker 1: I say that it was like it was Darwinian survival 102 00:05:53,680 --> 00:05:56,040 Speaker 1: of the fittest. You know, it's like being in prison. 103 00:05:56,160 --> 00:05:57,839 Speaker 1: You know, you had to get as big as possible 104 00:05:57,880 --> 00:05:59,680 Speaker 1: to protect yourself, and then you pick the fight with 105 00:05:59,720 --> 00:06:02,600 Speaker 1: your big his brother and set the tone for years 106 00:06:02,640 --> 00:06:05,640 Speaker 1: to come right. I love fitness, I always have. So 107 00:06:05,640 --> 00:06:08,600 Speaker 1: I started doing pushups. I read herschel Walker Sports Illustrated, 108 00:06:09,200 --> 00:06:10,960 Speaker 1: UH said he did three hundred push ups and three 109 00:06:11,000 --> 00:06:13,480 Speaker 1: hundred sit ups every day. I started doing that, and 110 00:06:13,600 --> 00:06:16,680 Speaker 1: I fell in love with fitness, and I've been doing 111 00:06:16,720 --> 00:06:20,120 Speaker 1: fitness ever since. Now. I did some acting, I did 112 00:06:20,160 --> 00:06:22,680 Speaker 1: some stand up comedy, did a bunch of different things, 113 00:06:22,720 --> 00:06:25,480 Speaker 1: which all actually makes sense now when I'm on TV, 114 00:06:25,600 --> 00:06:27,839 Speaker 1: when i'm doing videos, when i'm talking to you right now, 115 00:06:28,240 --> 00:06:30,400 Speaker 1: it all makes sense. But even when I was doing 116 00:06:30,440 --> 00:06:34,080 Speaker 1: those things, I was always working out, always exercising, always 117 00:06:34,120 --> 00:06:38,440 Speaker 1: reading about it. Mid nineties, decided it's the career. I 118 00:06:38,720 --> 00:06:40,680 Speaker 1: gotta this is what I want to do. And I 119 00:06:40,720 --> 00:06:42,800 Speaker 1: started at the bottom right here in New York City, 120 00:06:42,880 --> 00:06:46,360 Speaker 1: started working at Crunch. My first let me backtrack a 121 00:06:46,400 --> 00:06:48,839 Speaker 1: little bit. That's not completely true. Before then, one of 122 00:06:48,880 --> 00:06:51,960 Speaker 1: my first summer jobs was at a Nautilus facility, which 123 00:06:52,000 --> 00:06:55,320 Speaker 1: will come back talk about full circle, UH for summer. So, 124 00:06:55,320 --> 00:06:58,120 Speaker 1: I had a couple of jobs fitness related UH in college, 125 00:06:58,120 --> 00:07:00,839 Speaker 1: and that was the official first one manage a Nautilus 126 00:07:00,880 --> 00:07:03,680 Speaker 1: facility the old school machines and things like that. And 127 00:07:03,760 --> 00:07:07,360 Speaker 1: now I'm their fitness advisor. So how incredible you set 128 00:07:07,360 --> 00:07:09,280 Speaker 1: goals and we're going to talk about all those things. 129 00:07:09,320 --> 00:07:12,360 Speaker 1: So trainer in New York City worked at every gym 130 00:07:12,760 --> 00:07:16,320 Speaker 1: uh seventeen hour days and longer. As a trainer, I 131 00:07:16,440 --> 00:07:21,160 Speaker 1: taught classes. I taught you know, group spinning, all of 132 00:07:21,160 --> 00:07:22,480 Speaker 1: that kind of stuff. And then I said, you know 133 00:07:22,520 --> 00:07:23,920 Speaker 1: what I need to get the education. So I went 134 00:07:23,920 --> 00:07:26,480 Speaker 1: and got all the certifications that that you could, the 135 00:07:26,520 --> 00:07:28,960 Speaker 1: top ones and some you know that that weren't as great. 136 00:07:28,960 --> 00:07:31,560 Speaker 1: But I just love studying. I love the knowledge. Then 137 00:07:31,560 --> 00:07:32,760 Speaker 1: I said, you know what I need more than that, 138 00:07:32,800 --> 00:07:34,960 Speaker 1: So I went back and got a master's degree in 139 00:07:35,080 --> 00:07:38,679 Speaker 1: exercise science in sports psychology. And I needed the psychological 140 00:07:38,720 --> 00:07:41,200 Speaker 1: component because I realized, after being in the industry for 141 00:07:41,240 --> 00:07:43,520 Speaker 1: a while that that was a huge part of this 142 00:07:44,040 --> 00:07:49,080 Speaker 1: huge and then I complimented that with a sports nutrition certification. 143 00:07:49,640 --> 00:07:51,880 Speaker 1: So I wanted to separate myself in the industry by 144 00:07:51,920 --> 00:07:58,640 Speaker 1: having the knowledge, the experience, and the passion to make 145 00:07:58,920 --> 00:08:03,320 Speaker 1: myself as helpful to you as possible. And thirty years later, 146 00:08:03,320 --> 00:08:05,600 Speaker 1: here I am, and it is amazing. So I have 147 00:08:05,640 --> 00:08:08,560 Speaker 1: written a bunch of books, uh Beat the Gym I've 148 00:08:08,560 --> 00:08:11,280 Speaker 1: written books on marathons, triathlons, and I said, you know what, 149 00:08:11,320 --> 00:08:13,120 Speaker 1: I need goals too. So back when I was thirty, 150 00:08:13,480 --> 00:08:15,640 Speaker 1: I didn't own a bike, I couldn't swim a length 151 00:08:15,680 --> 00:08:17,600 Speaker 1: of the pool. And I went and did an iron 152 00:08:17,600 --> 00:08:20,760 Speaker 1: Man in New Zealand on my thirtieth birthday. It was nuts, 153 00:08:21,080 --> 00:08:23,080 Speaker 1: and I said, you know what, I need a goal. 154 00:08:23,680 --> 00:08:25,520 Speaker 1: I need something to shoot for because I gotta give 155 00:08:25,560 --> 00:08:27,600 Speaker 1: my workouts purpose too. And it was one of the 156 00:08:27,640 --> 00:08:32,319 Speaker 1: most incredible experiences. Twenty years later, I just did the 157 00:08:32,360 --> 00:08:35,560 Speaker 1: New Zealand iron Man again, went back at fifty and 158 00:08:35,600 --> 00:08:38,480 Speaker 1: I had done twenty four in between. So I've done 159 00:08:38,679 --> 00:08:41,040 Speaker 1: twenty six iron Man's I think to date, I've done 160 00:08:41,040 --> 00:08:43,880 Speaker 1: over seventy marathons and ultra marathons. I did some natural bodybuilding. 161 00:08:43,920 --> 00:08:45,680 Speaker 1: I have done it all. The one thing I said 162 00:08:45,679 --> 00:08:49,680 Speaker 1: I wouldn't do was own a gym, and I did that. 163 00:08:50,360 --> 00:08:54,320 Speaker 1: It was horrible. It was horrible because I couldn't. It 164 00:08:54,360 --> 00:08:56,679 Speaker 1: was about the business and and listen, we'll talk about that. 165 00:08:56,720 --> 00:08:59,120 Speaker 1: You know, Jim's for the most part, UH try to 166 00:08:59,120 --> 00:09:00,959 Speaker 1: get you to sign up and then go the hell away. 167 00:09:01,240 --> 00:09:03,960 Speaker 1: That's the model. Will price, high volume there's a reason 168 00:09:04,000 --> 00:09:06,760 Speaker 1: why it's a ten dollar Jim. They are literally banking 169 00:09:06,760 --> 00:09:08,160 Speaker 1: on the fact that they can sign up as many 170 00:09:08,200 --> 00:09:13,199 Speaker 1: people as possible and will almost never show up. When 171 00:09:13,200 --> 00:09:14,640 Speaker 1: I was working at Crunch, one of the first I 172 00:09:14,679 --> 00:09:17,319 Speaker 1: wanted to learn as much as possible true story. All 173 00:09:17,360 --> 00:09:18,599 Speaker 1: my stories are true, by the way. I don't know 174 00:09:18,600 --> 00:09:22,800 Speaker 1: why people say that. Uh my Harvard brother one of 175 00:09:22,840 --> 00:09:25,240 Speaker 1: my Harvard brothers, I said, wait, why are you saying honestly? Like, 176 00:09:25,320 --> 00:09:29,920 Speaker 1: do you ie? I shut up? Uh so, uh first 177 00:09:30,000 --> 00:09:32,720 Speaker 1: job we're gonna Crunch went up to the general manager 178 00:09:32,920 --> 00:09:35,439 Speaker 1: and said, how do you know how many members we 179 00:09:35,480 --> 00:09:37,600 Speaker 1: can sign up? Is it by a square footage thing? 180 00:09:37,679 --> 00:09:39,880 Speaker 1: Is that the number of rooms? Like? What is the formula? 181 00:09:40,400 --> 00:09:45,080 Speaker 1: And she just laughed and laughed and said, really, we 182 00:09:45,120 --> 00:09:46,679 Speaker 1: just signed up as many people as possible to go 183 00:09:46,760 --> 00:09:49,320 Speaker 1: back to work. So I'm not here to bash the gym. 184 00:09:49,360 --> 00:09:53,480 Speaker 1: But I'm here to give you the honest, always honest, 185 00:09:53,840 --> 00:09:58,080 Speaker 1: with science and experience. That is what Fitness Disrupted is. 186 00:09:58,200 --> 00:10:01,280 Speaker 1: And I promise you, I I promise you, if you 187 00:10:01,400 --> 00:10:05,200 Speaker 1: follow the advice given here, you will make major changes. 188 00:10:05,400 --> 00:10:08,000 Speaker 1: Not question of if but when. But we're gonna give 189 00:10:08,040 --> 00:10:10,439 Speaker 1: you I'm not gonna pun intended. I'm not going to 190 00:10:10,520 --> 00:10:15,400 Speaker 1: sugarcoat it, okay, but they're small steps, they're actionable steps, 191 00:10:15,480 --> 00:10:17,839 Speaker 1: things you can do, and the greatest things you're gonna 192 00:10:17,840 --> 00:10:21,320 Speaker 1: listen to my show, and what quite often happens with 193 00:10:21,360 --> 00:10:23,640 Speaker 1: my books, people say that can't be enough. I can't 194 00:10:23,640 --> 00:10:26,520 Speaker 1: possibly run a marathon based on Tom's training. It's not enough. 195 00:10:26,600 --> 00:10:28,679 Speaker 1: Guess what it is, and I'm living proof of that. 196 00:10:28,920 --> 00:10:31,800 Speaker 1: So that's why I still continue to race. And guess what. 197 00:10:31,880 --> 00:10:34,719 Speaker 1: I was the kid on the bench my entire childhood 198 00:10:34,800 --> 00:10:37,640 Speaker 1: with shin splints, with all of the running related issues. 199 00:10:37,640 --> 00:10:39,720 Speaker 1: So to tell me now, or if you had said 200 00:10:39,760 --> 00:10:41,680 Speaker 1: to me then that you are going to be the 201 00:10:41,760 --> 00:10:45,160 Speaker 1: guy running ultra, I say, you're nuts. But you know what, 202 00:10:45,360 --> 00:10:47,600 Speaker 1: My coaches didn't know how to train us, and I 203 00:10:47,640 --> 00:10:49,880 Speaker 1: wasn't doing the strength training and the things that I 204 00:10:49,920 --> 00:10:52,560 Speaker 1: now have done with hundreds and hundreds and hundreds of 205 00:10:52,600 --> 00:10:55,840 Speaker 1: people to get them to their goals. And you have 206 00:10:56,000 --> 00:11:00,400 Speaker 1: to believe that you have control, that you can make change. 207 00:11:01,400 --> 00:11:02,839 Speaker 1: And if you don't believe that, keep listening to my 208 00:11:02,880 --> 00:11:05,320 Speaker 1: show because I am going to do my best to 209 00:11:05,400 --> 00:11:08,920 Speaker 1: convince you of that. Because it's true. There are three 210 00:11:08,960 --> 00:11:11,480 Speaker 1: things and three components of this show we've talked about 211 00:11:11,480 --> 00:11:14,040 Speaker 1: over and over. There are three things we can control 212 00:11:14,040 --> 00:11:17,559 Speaker 1: in our lives, how much we move, what we put 213 00:11:17,600 --> 00:11:22,840 Speaker 1: into our mouths, and our attitude. And that is awesome. 214 00:11:24,800 --> 00:11:28,280 Speaker 1: That is so amazing. And most of the articles that 215 00:11:28,320 --> 00:11:32,280 Speaker 1: are out there, we'll tell you otherwise you can't do it. 216 00:11:32,520 --> 00:11:36,160 Speaker 1: It's your genetics. You can't do it. If you start 217 00:11:36,400 --> 00:11:39,920 Speaker 1: cutting back on calories, you're you'll go into hibernation mode. Really, 218 00:11:40,440 --> 00:11:43,280 Speaker 1: then how do people get skinny? We'll talk about that stuff, 219 00:11:44,280 --> 00:11:47,760 Speaker 1: but that is what drives me nuts. And guess what, 220 00:11:48,000 --> 00:11:52,320 Speaker 1: we're gonna get uncomfortable together because I'm gonna go there 221 00:11:52,360 --> 00:11:54,920 Speaker 1: and we're gonna talk about stuff that in years past 222 00:11:54,920 --> 00:11:58,720 Speaker 1: it was easier to, you know, kind of not take 223 00:11:58,760 --> 00:12:00,800 Speaker 1: on the tougher topics. But that that time is over. 224 00:12:00,960 --> 00:12:02,480 Speaker 1: I mean I always took them on. But now it's 225 00:12:03,360 --> 00:12:06,960 Speaker 1: I'm fifty. I just turned fifty, so excited by the way. 226 00:12:07,400 --> 00:12:09,680 Speaker 1: Uh and I did a fifty k run to celebrate 227 00:12:09,679 --> 00:12:12,520 Speaker 1: my fiftieth birthday. That was a little interesting. Thirty one 228 00:12:12,559 --> 00:12:14,480 Speaker 1: miles you can do it again. The kid who was 229 00:12:14,520 --> 00:12:20,040 Speaker 1: on the bench football soccer in pain thirty one miles 230 00:12:20,040 --> 00:12:22,839 Speaker 1: at fifty years old, and you don't have to do that. 231 00:12:23,120 --> 00:12:25,200 Speaker 1: Of course most people aren't going to do that, but 232 00:12:25,280 --> 00:12:27,559 Speaker 1: I'm going to help you. The goal of this show 233 00:12:28,520 --> 00:12:33,199 Speaker 1: look better, feel better, and live longer, and it does 234 00:12:33,320 --> 00:12:38,920 Speaker 1: not matter the reason you start. That's one of the 235 00:12:38,960 --> 00:12:42,800 Speaker 1: most amazing things in fitness. If vanity is your goal 236 00:12:42,920 --> 00:12:46,800 Speaker 1: right now, you're still gonna feel better and live longer. 237 00:12:47,559 --> 00:12:51,520 Speaker 1: If you're my age, most guys work their butts off 238 00:12:51,600 --> 00:12:56,560 Speaker 1: from age to have and then they have issues. Many 239 00:12:56,559 --> 00:12:59,360 Speaker 1: of you listen to the show are listening for that reason, 240 00:12:59,400 --> 00:13:03,640 Speaker 1: and oh my god, can I help you? Okay, that's 241 00:13:03,720 --> 00:13:08,800 Speaker 1: the goal of this show, and it doesn't matter vanity, sanity, 242 00:13:09,559 --> 00:13:13,040 Speaker 1: or living longer. You get all those and you have 243 00:13:13,600 --> 00:13:16,600 Speaker 1: the power, you have the control, and you don't have 244 00:13:16,679 --> 00:13:22,040 Speaker 1: to do Here's the difference my philosophy excessive moderation using 245 00:13:22,080 --> 00:13:24,520 Speaker 1: that term a lot. Actually, my new editor from my 246 00:13:24,559 --> 00:13:28,480 Speaker 1: new book doesn't like that. She doesn't like that. It's 247 00:13:28,480 --> 00:13:31,360 Speaker 1: a chapter. She says, excessive means too much. It doesn't 248 00:13:31,400 --> 00:13:35,079 Speaker 1: make sense, and I go, exactly, that's exactly. It doesn't 249 00:13:35,160 --> 00:13:38,280 Speaker 1: make sense. But people understand it. It's not about doing 250 00:13:39,520 --> 00:13:43,400 Speaker 1: a lot of exercise a little bit, which most people do. 251 00:13:43,400 --> 00:13:46,960 Speaker 1: You get all excited at New Year's you get all 252 00:13:47,000 --> 00:13:49,400 Speaker 1: amped up for the summer. Usually when it's too late, 253 00:13:49,960 --> 00:13:52,160 Speaker 1: when it gets warm out and it's time to wear shorts, 254 00:13:52,200 --> 00:13:54,920 Speaker 1: it's too late. If you start, then you're gonna hit 255 00:13:54,920 --> 00:13:58,880 Speaker 1: it like September, October, November. But again, it's not about 256 00:13:58,920 --> 00:14:02,760 Speaker 1: doing a lot of extra size a little bit. It's 257 00:14:02,760 --> 00:14:06,600 Speaker 1: about doing a little bit of exercise a lot. Let 258 00:14:06,640 --> 00:14:09,559 Speaker 1: me say that again, doing a little bit of exercise 259 00:14:09,600 --> 00:14:13,720 Speaker 1: a lot. The future of fitness working out at home 260 00:14:14,440 --> 00:14:18,960 Speaker 1: and short workouts done throughout the day, okay, not going 261 00:14:18,960 --> 00:14:23,680 Speaker 1: to the gym as your soul purpose and and reason 262 00:14:24,480 --> 00:14:28,200 Speaker 1: four getting in shape. And by the way, one of 263 00:14:28,200 --> 00:14:33,360 Speaker 1: the major issues with fitness and exercise and nutrition that 264 00:14:33,440 --> 00:14:36,480 Speaker 1: I will be talking about is weight loss. Yes, we 265 00:14:36,520 --> 00:14:38,680 Speaker 1: all need to be a certain weight, but it's not 266 00:14:39,080 --> 00:14:41,120 Speaker 1: the be all end all of exercise. You do not 267 00:14:41,280 --> 00:14:46,880 Speaker 1: exercise just to lose weight. All right, So we're gonna 268 00:14:46,920 --> 00:14:50,120 Speaker 1: take a quick break, and when we come back, I'm 269 00:14:50,120 --> 00:14:52,600 Speaker 1: gonna have our topic of the day. The topic for 270 00:14:52,720 --> 00:14:58,560 Speaker 1: today is three of the top mistakes you're most likely making, 271 00:14:59,640 --> 00:15:18,560 Speaker 1: how do void? And that leads right into the topic 272 00:15:18,600 --> 00:15:21,680 Speaker 1: of the day. Three of the top exercise myths, one 273 00:15:21,680 --> 00:15:24,200 Speaker 1: in each category, because a great place to start, great 274 00:15:24,200 --> 00:15:26,960 Speaker 1: place for you to learn what my philosophy is. What 275 00:15:27,040 --> 00:15:31,480 Speaker 1: you're gonna learn here and just get the ball rolling. 276 00:15:31,880 --> 00:15:36,720 Speaker 1: But it's not just about weight loss, so let's start there. Cardio. 277 00:15:37,440 --> 00:15:42,520 Speaker 1: One of the top mistakes people make with their cardio 278 00:15:42,680 --> 00:15:45,120 Speaker 1: that you probably do too, because you've been told this, 279 00:15:45,720 --> 00:15:49,760 Speaker 1: is that you judge the success or failure of your 280 00:15:49,800 --> 00:15:54,960 Speaker 1: cardio workouts on weight loss. That's nuts, because there's, like 281 00:15:55,360 --> 00:15:59,440 Speaker 1: and I'm gonna list them, dozens of benefits of cardiovascular 282 00:15:59,480 --> 00:16:03,600 Speaker 1: exercise the way, not the least of which is preventing 283 00:16:03,840 --> 00:16:05,840 Speaker 1: heart disease. So let me say it one more time. 284 00:16:06,560 --> 00:16:09,760 Speaker 1: You don't judge the value the success of your cardio 285 00:16:09,800 --> 00:16:12,240 Speaker 1: program on a number on a scale or what you 286 00:16:12,280 --> 00:16:15,480 Speaker 1: see in the mirror. You do not do that. That 287 00:16:15,520 --> 00:16:18,760 Speaker 1: will happen if you stick with it. That's the great 288 00:16:18,760 --> 00:16:20,760 Speaker 1: news too, Just like with the three different things you 289 00:16:20,760 --> 00:16:24,360 Speaker 1: get from fitness, looking better, feeling better, living longer. If 290 00:16:24,400 --> 00:16:27,840 Speaker 1: you stick with your cardio, you will lose weight, but 291 00:16:27,960 --> 00:16:29,480 Speaker 1: that is not the be all, end all reason you 292 00:16:29,520 --> 00:16:32,880 Speaker 1: do it, and you don't stop because the scale doesn't move. Okay, 293 00:16:34,440 --> 00:16:38,640 Speaker 1: you don't. Cardiovascular disease is the leading cause of death 294 00:16:38,680 --> 00:16:41,680 Speaker 1: for both men and women in the United States. Okay, 295 00:16:42,160 --> 00:16:44,440 Speaker 1: according to the American Heart Association. By the way, by 296 00:16:44,440 --> 00:16:49,960 Speaker 1: the year two thousand thirty, cardiovascular disease is supposed to increase. 297 00:16:50,000 --> 00:16:53,360 Speaker 1: They're expected to increase by almost ten and the prevalence 298 00:16:53,400 --> 00:16:59,560 Speaker 1: of heart failure and stroke twenty increase. Here's the great news. 299 00:16:59,600 --> 00:17:02,680 Speaker 1: Because I am the Pollyanna guy, I'm gonna give you 300 00:17:02,800 --> 00:17:07,120 Speaker 1: great news and great things to to do again, actionable advice. 301 00:17:07,320 --> 00:17:12,600 Speaker 1: Every single show. Cardiovaccal disease is largely preventible. So when 302 00:17:12,640 --> 00:17:15,639 Speaker 1: you do cardio, here's all the things you can't see. 303 00:17:16,040 --> 00:17:19,359 Speaker 1: It lowers your risk for type two diabetes, heart disease, 304 00:17:19,359 --> 00:17:22,600 Speaker 1: and stroke. Okay, it lowers your blood glucose. That's part 305 00:17:22,640 --> 00:17:25,199 Speaker 1: of the reason it does that, your blood pressure and 306 00:17:25,320 --> 00:17:28,959 Speaker 1: cholesterol levels. Okay. There's a study out right now, okay, 307 00:17:29,040 --> 00:17:33,880 Speaker 1: according to the International Journal of Sports Medicine, and the 308 00:17:33,960 --> 00:17:35,600 Speaker 1: title of it, I'm gonna give you some of the 309 00:17:35,600 --> 00:17:37,960 Speaker 1: signs so you know it's coming from somewhere. Lease your time, 310 00:17:37,960 --> 00:17:41,520 Speaker 1: physical activity and the sixteen year risks of mortality from 311 00:17:41,560 --> 00:17:44,600 Speaker 1: cornery heart disease and all courses of multiple risk factor 312 00:17:44,640 --> 00:17:48,439 Speaker 1: interventional trial. Okay, bottom line there is that just doing 313 00:17:48,680 --> 00:17:53,119 Speaker 1: ten to thirty six minutes of daily UH cardio exercise 314 00:17:53,160 --> 00:17:58,720 Speaker 1: can significantly reduce early death, particularly from corner heart disease 315 00:17:59,520 --> 00:18:02,320 Speaker 1: UH and those at a high risk for that. So 316 00:18:02,600 --> 00:18:04,840 Speaker 1: there's one study. We're just and we're always gonna give you. 317 00:18:04,880 --> 00:18:06,520 Speaker 1: I'm always gonna give you something like that, so you 318 00:18:06,520 --> 00:18:08,760 Speaker 1: know it's coming from somewhere. But the bottom line is 319 00:18:09,240 --> 00:18:12,159 Speaker 1: cardio exercise. Yes, the weight will come, but you do 320 00:18:12,200 --> 00:18:14,359 Speaker 1: it to be healthy, to live longer. And then when 321 00:18:14,400 --> 00:18:16,920 Speaker 1: you stick with it, because you stop exercising because you, oh, 322 00:18:16,920 --> 00:18:19,160 Speaker 1: it's not doing it. No, no, no, you are strengthening 323 00:18:19,200 --> 00:18:21,240 Speaker 1: the most important muscle in your body, your heart. Let 324 00:18:21,240 --> 00:18:22,959 Speaker 1: me list a couple more just for the heck of it, 325 00:18:23,040 --> 00:18:25,320 Speaker 1: and we will talk about these more in in UH 326 00:18:25,440 --> 00:18:31,879 Speaker 1: future shows. So many falls can be prevented, osteo paritic fractures, depression. 327 00:18:32,080 --> 00:18:36,440 Speaker 1: I exercise now I'm fifty. Exercise for sanity more than vanity. 328 00:18:36,680 --> 00:18:39,680 Speaker 1: The vanity comes, but it's not my primary reason. It's sanity. 329 00:18:40,040 --> 00:18:42,479 Speaker 1: It's my natural prozac. How many of you do it? 330 00:18:42,640 --> 00:18:44,520 Speaker 1: For reasons like myself. And by the way, if you 331 00:18:44,560 --> 00:18:47,720 Speaker 1: told me I couldn't exercise now, I'd freak out. So 332 00:18:47,840 --> 00:18:50,080 Speaker 1: I enjoy it and you can too. We'll talk about 333 00:18:50,119 --> 00:18:54,760 Speaker 1: that increases cognitive function, Alzheimer's, Parkinson's, the studies, they're the 334 00:18:54,800 --> 00:18:59,040 Speaker 1: benefits of cardiovascular exercise. Holy cow. We will talk about 335 00:18:59,080 --> 00:19:04,560 Speaker 1: that again. Just decreasing all cause mortality. Okay, So that 336 00:19:04,760 --> 00:19:08,679 Speaker 1: is there. You go cardio. You don't judge. One of 337 00:19:08,680 --> 00:19:11,399 Speaker 1: the major mistakes, top, is that you don't do it 338 00:19:11,440 --> 00:19:14,040 Speaker 1: because you don't think it's working. It's working. You can't 339 00:19:14,080 --> 00:19:16,840 Speaker 1: see it. And stick with me and the weight will 340 00:19:16,840 --> 00:19:20,160 Speaker 1: come off too, because that's important. All right. Second strength 341 00:19:20,359 --> 00:19:22,359 Speaker 1: strength training, Oh my gosh, we're gonna talk about a 342 00:19:22,359 --> 00:19:25,080 Speaker 1: lot of this all over the place, and and I 343 00:19:25,119 --> 00:19:28,439 Speaker 1: will help you with that. Okay. I did natural body 344 00:19:28,440 --> 00:19:31,359 Speaker 1: building for a short amount of time. Bizarre. Okay. I 345 00:19:31,359 --> 00:19:34,120 Speaker 1: hope I never go back. My wife was my girlfriend 346 00:19:34,119 --> 00:19:35,880 Speaker 1: at the time. I'm shocked she stuck with me when 347 00:19:35,880 --> 00:19:37,720 Speaker 1: I was doing that back then. But listen, I have 348 00:19:37,800 --> 00:19:41,000 Speaker 1: lots of bodybuilding friends, will have them on the show. Uh. 349 00:19:41,119 --> 00:19:44,159 Speaker 1: It taught me so much. One thing, okay, One of 350 00:19:44,200 --> 00:19:47,480 Speaker 1: the top mistakes you're making with your strength training is 351 00:19:47,520 --> 00:19:50,239 Speaker 1: you're not using the right weight. Many other things we'll 352 00:19:50,280 --> 00:19:52,400 Speaker 1: talk about, but that is one of the top And 353 00:19:52,600 --> 00:19:56,800 Speaker 1: rule of thumb doesn't apply to everyone, okay, but rule 354 00:19:56,840 --> 00:19:58,960 Speaker 1: of thumb. Women with the weights that are too light 355 00:19:59,320 --> 00:20:02,600 Speaker 1: because they're afraid of getting bulky. Men lift weights that 356 00:20:02,640 --> 00:20:05,440 Speaker 1: are too heavy because they want to look so women 357 00:20:05,440 --> 00:20:07,800 Speaker 1: are petrified of looking like Arnold. Men want to look 358 00:20:07,800 --> 00:20:12,760 Speaker 1: like Arnold. Neither will happen. Okay, unless you do certain things, 359 00:20:12,840 --> 00:20:14,560 Speaker 1: which you're not gonna do most of you. Some can, 360 00:20:15,000 --> 00:20:18,080 Speaker 1: but again, you need to lift the right amount of weight. 361 00:20:18,160 --> 00:20:22,159 Speaker 1: It sounds so simple because it actually is. And most 362 00:20:22,320 --> 00:20:25,159 Speaker 1: of the tips and tricks based on science that I'm 363 00:20:25,200 --> 00:20:27,800 Speaker 1: gonna give you are gonna sound simple. As I said earlier, 364 00:20:28,320 --> 00:20:32,920 Speaker 1: it's the application that is challenging for people. And don't 365 00:20:32,960 --> 00:20:36,000 Speaker 1: say hard. I don't even say difficult because that makes 366 00:20:36,000 --> 00:20:37,400 Speaker 1: it sound you can't do it and it's not fun. 367 00:20:37,440 --> 00:20:39,280 Speaker 1: And it gets to be fun. Trust me, I wouldn't 368 00:20:39,320 --> 00:20:41,920 Speaker 1: be doing this if it wasn't. So we will talk 369 00:20:41,960 --> 00:20:44,840 Speaker 1: about that. And the rule of thumb is ten to 370 00:20:44,880 --> 00:20:48,360 Speaker 1: fifteen repetitions of an exercise, where the last few are 371 00:20:48,359 --> 00:20:52,280 Speaker 1: difficult without you losing form. You've read that, maybe before 372 00:20:52,320 --> 00:20:55,479 Speaker 1: you've heard it. It is so crucial. Whether it's bicep 373 00:20:55,520 --> 00:20:58,120 Speaker 1: curls or push ups. Okay, you can do more push 374 00:20:58,240 --> 00:21:00,719 Speaker 1: ups actually and body weight exercise, but you don't want 375 00:21:00,760 --> 00:21:03,720 Speaker 1: to lose form. So if you're lifting weights not not 376 00:21:04,119 --> 00:21:08,320 Speaker 1: necessarily a body weight exercises, you want ten to fifteen repetitions. Again, 377 00:21:08,359 --> 00:21:11,560 Speaker 1: this is basic rules of thumb. There's different things. We'll 378 00:21:11,560 --> 00:21:14,600 Speaker 1: talk about lower reps for strength, higher reps. But for 379 00:21:14,720 --> 00:21:17,440 Speaker 1: most of you out there who want to look better, 380 00:21:17,520 --> 00:21:21,440 Speaker 1: feel better, live longer, have more functional strength, that's where 381 00:21:21,480 --> 00:21:23,879 Speaker 1: you start. You build a base of strength. Ten to 382 00:21:23,920 --> 00:21:28,479 Speaker 1: fifteen repetitions were difficult without losing form. And finally, I'm 383 00:21:28,520 --> 00:21:32,960 Speaker 1: going to talk about nutrition because it's all connected. Okay, 384 00:21:33,160 --> 00:21:35,840 Speaker 1: one of the top mistakes you make. And there's so 385 00:21:35,920 --> 00:21:40,080 Speaker 1: much controversy and so much conflicting information out there. Here's 386 00:21:40,080 --> 00:21:42,359 Speaker 1: what I'm here to tell you. When it comes to 387 00:21:42,400 --> 00:21:48,520 Speaker 1: pure weight loss, A calory is a calory. It's energy. Okay, 388 00:21:48,560 --> 00:21:51,600 Speaker 1: if you want to lose weight, you need to burn 389 00:21:51,640 --> 00:21:55,399 Speaker 1: more than you take in. Now we can discuss and debate, 390 00:21:55,440 --> 00:21:57,560 Speaker 1: and we will. It's not about healthy I didn't say 391 00:21:57,600 --> 00:21:59,960 Speaker 1: health because I can put you on a Twizzler diet. 392 00:21:59,840 --> 00:22:01,520 Speaker 1: Let me just give you the So we got the 393 00:22:01,560 --> 00:22:05,000 Speaker 1: science and I'll talk about that in greater detail in 394 00:22:05,080 --> 00:22:07,879 Speaker 1: future shows. But let's get started here. The show is 395 00:22:07,880 --> 00:22:10,960 Speaker 1: all about getting us started the philosophy where we're going 396 00:22:11,480 --> 00:22:14,080 Speaker 1: calories a calory when it comes to weight loss. How 397 00:22:14,080 --> 00:22:15,520 Speaker 1: many times have you heard the guy who went on 398 00:22:15,600 --> 00:22:17,800 Speaker 1: the Hey I'm just gonna eat potatoes for a month 399 00:22:18,000 --> 00:22:20,480 Speaker 1: and that guy loses fifty pounds. Hey I'm only gonna 400 00:22:20,480 --> 00:22:23,880 Speaker 1: eat fast food for a month and that person loses weight. 401 00:22:24,600 --> 00:22:28,480 Speaker 1: The science is it matters not the macro nutrient ratio. Okay, 402 00:22:28,520 --> 00:22:31,199 Speaker 1: so it doesn't matter what percentage comes from fat, what 403 00:22:31,280 --> 00:22:36,120 Speaker 1: percentage comes from protein, what percentage comes from a carbohydrate. 404 00:22:36,359 --> 00:22:39,480 Speaker 1: What matters is total calories in and out for weight loss. 405 00:22:40,119 --> 00:22:41,840 Speaker 1: Do not come back to me and say, well healthy 406 00:22:41,960 --> 00:22:44,280 Speaker 1: yet I didn't say about being healthy. Listen, that's a 407 00:22:44,280 --> 00:22:47,320 Speaker 1: whole another show. But when someone wants to lose weight, 408 00:22:47,720 --> 00:22:52,639 Speaker 1: all diets work short term for one reason. They restrict calories. 409 00:22:54,280 --> 00:22:58,080 Speaker 1: That science and we will talk about it. So there 410 00:22:58,080 --> 00:23:02,680 Speaker 1: you go. Great place to get started, right. This show 411 00:23:02,800 --> 00:23:07,040 Speaker 1: is all about having you achieve your goals once and 412 00:23:07,080 --> 00:23:10,240 Speaker 1: for all, having you not waste your time. I've been 413 00:23:10,280 --> 00:23:14,040 Speaker 1: in this industry for a really long time, and I 414 00:23:14,080 --> 00:23:16,880 Speaker 1: get and I love it. No one loves it more. 415 00:23:17,119 --> 00:23:19,919 Speaker 1: I challenge you, okay, and I'll put my resume up 416 00:23:19,920 --> 00:23:23,439 Speaker 1: against anyone. I love it. I love it, I do it. 417 00:23:23,480 --> 00:23:25,600 Speaker 1: I will be doing it when I'm ninety. One of 418 00:23:25,600 --> 00:23:28,640 Speaker 1: my greatest mentors who I had a radio show years ago. 419 00:23:29,040 --> 00:23:32,479 Speaker 1: I got to interview Jaqueline nine, I think ninety at 420 00:23:32,480 --> 00:23:34,480 Speaker 1: the time, and I said, I want to be the 421 00:23:34,480 --> 00:23:35,960 Speaker 1: next jack O Lane. He said, be the next Tom 422 00:23:35,960 --> 00:23:38,119 Speaker 1: Holland I said, Okay, that's great, and that's great advice, 423 00:23:38,160 --> 00:23:42,879 Speaker 1: I know, but he was awesome. Anyway, It's been a 424 00:23:42,920 --> 00:23:46,400 Speaker 1: great first show. Kind of know where we're going here, 425 00:23:47,640 --> 00:23:50,400 Speaker 1: and I want you every show. I'm gonna give you 426 00:23:50,680 --> 00:23:53,760 Speaker 1: actionable information on what to do. So here you go. 427 00:23:54,359 --> 00:23:57,080 Speaker 1: Here you go body weight exercises at home. I want 428 00:23:57,119 --> 00:24:00,040 Speaker 1: you to start with push ups. Okay, there's no it. 429 00:24:00,119 --> 00:24:02,040 Speaker 1: The thing is girl push ups or boy push ups. 430 00:24:02,040 --> 00:24:04,119 Speaker 1: There's on your knees are off. You start on your 431 00:24:04,160 --> 00:24:08,200 Speaker 1: knees right. One of the greatest, easiest exercises, my favorite. 432 00:24:08,200 --> 00:24:11,080 Speaker 1: If you said, pick one exercise that that is just 433 00:24:11,119 --> 00:24:13,000 Speaker 1: your favorite of all time. I have several, but the 434 00:24:13,040 --> 00:24:16,720 Speaker 1: push up that's the ones where I started. Anyone can 435 00:24:16,720 --> 00:24:20,720 Speaker 1: do it. You can modify it in innumerable ways, and 436 00:24:20,800 --> 00:24:25,080 Speaker 1: it gives you great upper body strength, chest, shoulders, triceps. 437 00:24:25,520 --> 00:24:27,360 Speaker 1: You can do them anywhere, at any time. It's been 438 00:24:27,359 --> 00:24:31,040 Speaker 1: around for a reason. So here's your goal. Here's your actionable. 439 00:24:31,119 --> 00:24:35,280 Speaker 1: Here's your homework. Good homework. All right, push ups. If 440 00:24:35,280 --> 00:24:38,400 Speaker 1: you can't do ten, that's your goal, and I want 441 00:24:38,440 --> 00:24:39,800 Speaker 1: you to start with one, and I want you to 442 00:24:39,880 --> 00:24:42,560 Speaker 1: do them every other day. Start somewhere. Everyone was a 443 00:24:42,560 --> 00:24:47,800 Speaker 1: beginner once, myself included. I want ten push ups. That's 444 00:24:47,800 --> 00:24:51,159 Speaker 1: a goal. We're gonna shoot four on your knees to start, 445 00:24:51,359 --> 00:24:53,800 Speaker 1: and then when ten becomes easy, then you get off 446 00:24:53,840 --> 00:24:56,240 Speaker 1: your knees and you do one, two or three. But 447 00:24:56,400 --> 00:25:00,000 Speaker 1: there's a small change you can do and we'll get 448 00:25:00,400 --> 00:25:02,160 Speaker 1: me so excited. When I used to have those clients 449 00:25:02,200 --> 00:25:04,640 Speaker 1: who go who say to me, I couldn't do one, 450 00:25:05,280 --> 00:25:07,560 Speaker 1: and now I'm doing ten really great push ups, and 451 00:25:07,760 --> 00:25:10,359 Speaker 1: it's made all these different things in my life easier. 452 00:25:10,520 --> 00:25:13,440 Speaker 1: And it is that simple. Don't need fancy equipment, don't 453 00:25:13,480 --> 00:25:16,080 Speaker 1: need a lot of time. I could go on forever, 454 00:25:16,720 --> 00:25:21,000 Speaker 1: but I can't, and we'll be back, so I couldn't 455 00:25:21,000 --> 00:25:26,040 Speaker 1: be more excited again. I'm Tom Holland, exercise physiologist, done 456 00:25:26,280 --> 00:25:30,280 Speaker 1: everything possible in this industry so I can help you. Okay, 457 00:25:30,320 --> 00:25:33,240 Speaker 1: thank you for listening. Remember there are three things we 458 00:25:33,240 --> 00:25:36,440 Speaker 1: can control, and that you can control what you put 459 00:25:36,440 --> 00:25:40,320 Speaker 1: in your mouth, how much you move, and your attitude. 460 00:25:40,720 --> 00:25:44,359 Speaker 1: And that's awesome. Have an awesome day. I will see 461 00:25:44,760 --> 00:25:52,600 Speaker 1: you next time. I'm Tom Holland, Believe in Yourself. Fitness 462 00:25:52,680 --> 00:25:55,960 Speaker 1: Disrupted as a production of I Heart Radio. For more 463 00:25:56,000 --> 00:25:59,240 Speaker 1: podcasts from my Heart Radio, visit the I Heart Radio app, 464 00:25:59,400 --> 00:26:02,800 Speaker 1: Apple Pie Podcasts, or wherever you listen to your favorite shows.