1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,480 --> 00:00:14,680 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Why 3 00:00:15,240 --> 00:00:20,440 Speaker 1: micro workouts work? Many of you are probably asking Tom, 4 00:00:20,560 --> 00:00:23,360 Speaker 1: what the heck is a micro workout? Let me read 5 00:00:23,400 --> 00:00:26,600 Speaker 1: you one of the first answers that comes up when 6 00:00:26,600 --> 00:00:30,160 Speaker 1: you google micro workouts, and here it is verbatim. Micro workouts, 7 00:00:30,200 --> 00:00:34,320 Speaker 1: also referred to as high intensity interval training exercises, involved 8 00:00:34,320 --> 00:00:38,080 Speaker 1: engaging in several sets of short bursts of exercise followed 9 00:00:38,080 --> 00:00:41,159 Speaker 1: by a rest period. Usually sessions last between ten and 10 00:00:41,240 --> 00:00:44,600 Speaker 1: thirty minutes in total, including warm up and cooled down. 11 00:00:45,720 --> 00:00:49,839 Speaker 1: Not my definition, not even close, And you are entitled 12 00:00:49,840 --> 00:00:53,760 Speaker 1: to your own. And this is one. But let me 13 00:00:53,800 --> 00:00:55,960 Speaker 1: just go through real quickly all the problems I have 14 00:00:56,080 --> 00:00:58,800 Speaker 1: with that definition of micro workouts. First of all, doesn't 15 00:00:58,840 --> 00:01:01,960 Speaker 1: have to be high intensity the first sentence also referred 16 00:01:01,960 --> 00:01:05,080 Speaker 1: to as high No, why can a micro workout be 17 00:01:05,440 --> 00:01:08,760 Speaker 1: lower intensity? Why can't it be strength training? Why can't 18 00:01:08,800 --> 00:01:13,680 Speaker 1: it be flexibility? And secondly, uh, ten to thirty minutes 19 00:01:14,720 --> 00:01:18,440 Speaker 1: thirty minutes? Most people wouldn't consider that a micro workout 20 00:01:19,680 --> 00:01:23,679 Speaker 1: micro workout thirty minutes? Okay, so I disagree, And again 21 00:01:23,840 --> 00:01:27,080 Speaker 1: you can have your own definition. That is perfectly fine. 22 00:01:27,400 --> 00:01:31,440 Speaker 1: This is a timely topic because a new study just 23 00:01:31,480 --> 00:01:33,520 Speaker 1: came out and we're gonna talk about it real quick. 24 00:01:33,760 --> 00:01:36,679 Speaker 1: And here is a headline that came out from that study. 25 00:01:37,160 --> 00:01:41,440 Speaker 1: New US research suggests that any amount of exercise could 26 00:01:41,480 --> 00:01:45,720 Speaker 1: be effective in lowering the risk of cardiovascular disease for 27 00:01:45,760 --> 00:01:53,400 Speaker 1: those who are obese or overweight. Wow. New research. Okay, 28 00:01:53,560 --> 00:01:57,040 Speaker 1: Now I would argue again, it's yes, this may be 29 00:01:57,120 --> 00:02:00,160 Speaker 1: a new study, but this research is not new, and 30 00:02:00,160 --> 00:02:03,240 Speaker 1: it's actually based on I'll give you the quick breakdown 31 00:02:03,280 --> 00:02:06,880 Speaker 1: of the study, but you know info that's been out 32 00:02:06,880 --> 00:02:09,440 Speaker 1: there for a very long time. But that's great news, 33 00:02:09,639 --> 00:02:14,839 Speaker 1: great news cardiovascular disease. Eighteen million people almost die each 34 00:02:14,880 --> 00:02:20,200 Speaker 1: year from cardiovascular disease, okay, thirty one, pretty much of 35 00:02:20,240 --> 00:02:23,840 Speaker 1: all deaths worldwide. In the US, it's like six hundred 36 00:02:23,840 --> 00:02:27,520 Speaker 1: thousand to eight hundred thousand Americans die from heart disease 37 00:02:27,520 --> 00:02:30,760 Speaker 1: each year. That's you know, one and four, one in three, 38 00:02:30,880 --> 00:02:35,399 Speaker 1: depending on the year, eighteen hundred a day, roughly eighteen 39 00:02:35,480 --> 00:02:38,880 Speaker 1: hundred a day. And here's the amazing thing that goes 40 00:02:38,919 --> 00:02:41,799 Speaker 1: along with the amazing finding from this study, and others 41 00:02:41,840 --> 00:02:46,200 Speaker 1: that preceded it at least according to the CDC. By 42 00:02:46,240 --> 00:02:50,080 Speaker 1: the way, at least two hundred thousand of those deaths preventable. 43 00:02:51,800 --> 00:02:54,560 Speaker 1: And the CDC also reports that eight percent of deaths 44 00:02:54,560 --> 00:02:59,239 Speaker 1: from coronary artery disease can be attributed to preventable factors. 45 00:02:59,560 --> 00:03:04,280 Speaker 1: So two incredibly great pieces of information coming out of 46 00:03:04,320 --> 00:03:09,079 Speaker 1: this FIT tip A that it's that the number one 47 00:03:09,080 --> 00:03:13,080 Speaker 1: cause of death in the United States is largely preventable, 48 00:03:13,639 --> 00:03:16,720 Speaker 1: and be you don't have to do a lot to 49 00:03:16,880 --> 00:03:20,320 Speaker 1: help prevent it. And that's what the FIT tips about. 50 00:03:21,480 --> 00:03:24,040 Speaker 1: What is the number one barrier to exercise lack of time? 51 00:03:24,400 --> 00:03:26,560 Speaker 1: One of the first podcast I did was called Time 52 00:03:26,600 --> 00:03:29,280 Speaker 1: for that reason after this podcast. If you have not 53 00:03:29,400 --> 00:03:31,359 Speaker 1: listened to that one, listened to that one about time. 54 00:03:32,160 --> 00:03:36,240 Speaker 1: The number one barrier to exercise uh out the window 55 00:03:36,400 --> 00:03:39,040 Speaker 1: thanks to studies like this and thanks to the new 56 00:03:39,080 --> 00:03:42,240 Speaker 1: normal of people exercising at home. And I don't want 57 00:03:42,240 --> 00:03:44,240 Speaker 1: to give away that whole podcast. If you haven't listened 58 00:03:44,280 --> 00:03:46,800 Speaker 1: to it, you absolutely should. But what you're really saying 59 00:03:47,040 --> 00:03:49,440 Speaker 1: with the number one barrier to exercises, I don't have 60 00:03:49,480 --> 00:03:51,680 Speaker 1: an hour and I don't want to go to the gym. 61 00:03:51,720 --> 00:03:53,040 Speaker 1: I don't have an hour to work out at the 62 00:03:53,080 --> 00:03:55,520 Speaker 1: gym because for the most part it may take me 63 00:03:56,760 --> 00:03:59,160 Speaker 1: minutes to get there thirty it's two hours out of 64 00:03:59,160 --> 00:04:02,040 Speaker 1: my day. Don't have that. And now the research says, 65 00:04:02,640 --> 00:04:04,720 Speaker 1: you don't have to leave the home and you don't 66 00:04:04,760 --> 00:04:06,680 Speaker 1: have to do an hour. You don't even have to 67 00:04:06,720 --> 00:04:11,120 Speaker 1: do a half hour. So the study title is this 68 00:04:11,360 --> 00:04:16,120 Speaker 1: physical activity and Risk of cardiovascular disease by weight status 69 00:04:16,360 --> 00:04:20,680 Speaker 1: among US adults. And this was research recent research, I 70 00:04:20,720 --> 00:04:25,400 Speaker 1: should say May twenty in plus one, okay. The purpose 71 00:04:25,440 --> 00:04:29,159 Speaker 1: of the study sought to determine whether the association between 72 00:04:29,200 --> 00:04:34,240 Speaker 1: physical activity and ten year cardiovascular disease risk CVD risk 73 00:04:34,680 --> 00:04:38,719 Speaker 1: varies among three different groups normal weight, overweight, and obese 74 00:04:38,720 --> 00:04:42,200 Speaker 1: adults in the United States. And it was carried out 75 00:04:42,200 --> 00:04:45,880 Speaker 1: by researchers at Ohio State at the Ohio State University, 76 00:04:45,920 --> 00:04:49,080 Speaker 1: and data was compiled or looked at from the National 77 00:04:49,120 --> 00:04:53,360 Speaker 1: Health and Nutrition Examination Survey two thousand seven to two 78 00:04:53,400 --> 00:04:57,159 Speaker 1: thousand sixteen. They looked at over twenty two thousand people 79 00:04:57,640 --> 00:05:02,239 Speaker 1: age thirty to sixty four and physical activity was self reported, 80 00:05:02,279 --> 00:05:04,400 Speaker 1: which if you've listened to my podcast, obviously I have 81 00:05:04,400 --> 00:05:06,520 Speaker 1: an issue with that, but there's a lot of people, 82 00:05:06,800 --> 00:05:10,680 Speaker 1: and you know better than than most studies when you 83 00:05:10,680 --> 00:05:13,440 Speaker 1: have a group that big. And they were stratified into 84 00:05:13,560 --> 00:05:17,200 Speaker 1: three groups. People who did no exercise, people who exercise 85 00:05:17,240 --> 00:05:19,680 Speaker 1: basically one to a hundred and forty nine minutes a week, 86 00:05:20,000 --> 00:05:22,680 Speaker 1: and then a hundred fifty minutes or more. And then 87 00:05:22,720 --> 00:05:26,400 Speaker 1: they were also categorized into body mass index categories. As 88 00:05:26,440 --> 00:05:31,919 Speaker 1: I said earlier, normal, overweight, nobes. Okay, not surprisingly, the 89 00:05:32,000 --> 00:05:34,520 Speaker 1: overweight no beast participants were more likely to have a 90 00:05:34,560 --> 00:05:37,840 Speaker 1: higher risk of developing cardiovascular disease. That's what we would 91 00:05:37,839 --> 00:05:40,479 Speaker 1: expect right over the next ten years than those with 92 00:05:40,520 --> 00:05:43,320 Speaker 1: a normal b M I with a healthier weight. Here's 93 00:05:43,320 --> 00:05:45,640 Speaker 1: the great news. They say, good news. I say, great news. 94 00:05:46,320 --> 00:05:49,000 Speaker 1: For those who are obese, doing a hundred and fifty 95 00:05:49,000 --> 00:05:52,480 Speaker 1: minutes or more of moderate to vigorous exercise each week 96 00:05:52,760 --> 00:05:58,000 Speaker 1: lowered the risk of CBD cardiovascular disease by fifty And 97 00:05:58,080 --> 00:06:01,080 Speaker 1: here's the kicker, and even exer sizing four and they 98 00:06:01,160 --> 00:06:03,680 Speaker 1: say just then, I say, we can't say just, but 99 00:06:03,760 --> 00:06:06,719 Speaker 1: they say, even exercising for just ten minutes at a 100 00:06:06,800 --> 00:06:12,520 Speaker 1: time lowered the risk by thirty four percent. And for 101 00:06:12,600 --> 00:06:17,960 Speaker 1: the overweight participants doing close you away, doing any amount 102 00:06:17,960 --> 00:06:20,760 Speaker 1: of exercise cut the risk of c v D by 103 00:06:20,880 --> 00:06:26,520 Speaker 1: forty seven percent. Now, if you're overweight, why would your 104 00:06:26,600 --> 00:06:28,560 Speaker 1: train or fitness person whatever, say, how want you go 105 00:06:28,600 --> 00:06:31,719 Speaker 1: out and do an hour every day? Now, if you can, 106 00:06:32,000 --> 00:06:35,520 Speaker 1: that's awesome. And but for most people who are just 107 00:06:35,640 --> 00:06:38,599 Speaker 1: starting carrying a significant amount of weight, that's a lot 108 00:06:38,720 --> 00:06:45,520 Speaker 1: to ask physically, mentally, everything, behavioral. So you don't have to, 109 00:06:46,040 --> 00:06:48,720 Speaker 1: and you should start slowly, and you should build up 110 00:06:48,760 --> 00:06:52,720 Speaker 1: over time. And and it's all about excessive moderation, as 111 00:06:52,760 --> 00:06:55,840 Speaker 1: I talk about doing a little bit a lot, not 112 00:06:56,000 --> 00:06:59,920 Speaker 1: a lot, a little bit. And this study completely supports, 113 00:07:00,040 --> 00:07:05,080 Speaker 1: at the conclusion for the study, participation in any level 114 00:07:05,200 --> 00:07:08,760 Speaker 1: of physical activity is associated with a lower ten year 115 00:07:08,839 --> 00:07:13,680 Speaker 1: CBD risk for overweight and obese adults. Any level of 116 00:07:13,720 --> 00:07:16,760 Speaker 1: physical activity. Now, how many times do we see that 117 00:07:16,880 --> 00:07:20,360 Speaker 1: article that says how much exercise is enough? How much works? 118 00:07:20,400 --> 00:07:23,400 Speaker 1: How much do you need to do? My question to 119 00:07:23,480 --> 00:07:28,680 Speaker 1: ask that person who wrote that article is for what 120 00:07:29,960 --> 00:07:32,720 Speaker 1: for what? What is your goal? Is it muscular strength? 121 00:07:33,600 --> 00:07:38,160 Speaker 1: Is that the goal? Is it flexibility? Is it improved mood? 122 00:07:39,000 --> 00:07:41,000 Speaker 1: Is it core strength? Are you are you looking to 123 00:07:41,360 --> 00:07:44,480 Speaker 1: improve your core strength, Are you working on balance, because 124 00:07:44,520 --> 00:07:46,480 Speaker 1: you don't need to do an hour of balance, and 125 00:07:46,560 --> 00:07:48,640 Speaker 1: you don't need to do an hour, nor should you 126 00:07:49,040 --> 00:07:53,040 Speaker 1: of core exercises, and you don't need to do an 127 00:07:53,080 --> 00:07:55,360 Speaker 1: hour of flexibility. You don't need to do an hour 128 00:07:55,400 --> 00:07:59,160 Speaker 1: of any of those five. And here's the other thing 129 00:08:00,000 --> 00:08:04,880 Speaker 1: as we wrap this up. Cardiovascular exercise I would say 130 00:08:05,040 --> 00:08:09,400 Speaker 1: needs to be the longest, and when I say needs 131 00:08:09,400 --> 00:08:11,800 Speaker 1: to be, it's it's just out of all of those, 132 00:08:11,840 --> 00:08:14,880 Speaker 1: you're gonna get incredible results. If you work on five 133 00:08:14,920 --> 00:08:17,320 Speaker 1: minutes of flexibility a couple of times a week, If 134 00:08:17,320 --> 00:08:20,040 Speaker 1: you work on five minutes of course strength, if you 135 00:08:20,040 --> 00:08:22,520 Speaker 1: work on five minutes of balance, ten minutes, if you 136 00:08:22,520 --> 00:08:27,240 Speaker 1: want five to fifteen three minutes, it doesn't matter. If 137 00:08:27,280 --> 00:08:32,040 Speaker 1: you are consistent, you will see enormous results. Cardio a 138 00:08:32,040 --> 00:08:35,120 Speaker 1: little bit more. But here's the thing. You're going to 139 00:08:35,240 --> 00:08:41,520 Speaker 1: break it up. Micro workouts, Shorter workouts done throughout the day. 140 00:08:42,120 --> 00:08:45,680 Speaker 1: That's where success happens. It doesn't happen in the gym. 141 00:08:46,000 --> 00:08:48,520 Speaker 1: It doesn't have to be an hour, it doesn't have 142 00:08:48,600 --> 00:08:52,520 Speaker 1: to be a half hour consistently. And here's the other thing. 143 00:08:52,920 --> 00:08:54,839 Speaker 1: If you do go to the gym, as I do. 144 00:08:55,160 --> 00:08:57,520 Speaker 1: Talk about it all the time, Jim's will always be around. 145 00:08:57,520 --> 00:08:59,640 Speaker 1: They serve a purpose. But when I go to the gym, 146 00:08:59,640 --> 00:09:01,880 Speaker 1: if I'm in a full body workout, what am I doing? 147 00:09:02,600 --> 00:09:07,640 Speaker 1: I'm basically doing four to six micro workouts. In other words, 148 00:09:07,880 --> 00:09:11,920 Speaker 1: I'm doing five minutes of a warm up, I'm doing 149 00:09:12,000 --> 00:09:15,400 Speaker 1: five minutes of upper body, I'm doing five minutes of 150 00:09:15,440 --> 00:09:19,520 Speaker 1: lower body. I'm doing five minutes of core. I'm doing 151 00:09:19,640 --> 00:09:22,760 Speaker 1: five minutes of stretching five to ten again fill in 152 00:09:22,760 --> 00:09:25,920 Speaker 1: the blanks. But they are micro workouts piled on top 153 00:09:26,000 --> 00:09:29,760 Speaker 1: of one another. There is nothing that says, and all 154 00:09:29,800 --> 00:09:33,840 Speaker 1: the research points to the to the other side that 155 00:09:33,920 --> 00:09:37,040 Speaker 1: says you have to do them all at once, and 156 00:09:37,040 --> 00:09:40,839 Speaker 1: when time is the number one barrier to exercise, doing 157 00:09:40,960 --> 00:09:44,839 Speaker 1: five minutes of flexibility in the evening, doing five minutes 158 00:09:44,880 --> 00:09:47,240 Speaker 1: of core exercises when you wake up in the morning, 159 00:09:47,559 --> 00:09:51,280 Speaker 1: spreading it out throughout the day, that is where true 160 00:09:51,320 --> 00:09:58,680 Speaker 1: success happens. And for the number one cause of death 161 00:09:59,440 --> 00:10:03,280 Speaker 1: to be put into that category now to say five 162 00:10:03,360 --> 00:10:07,240 Speaker 1: minutes ten minutes. Because one of the researchers, the lead 163 00:10:07,280 --> 00:10:09,960 Speaker 1: researcher from this study said and I've been saying this 164 00:10:10,000 --> 00:10:12,520 Speaker 1: for years too, because this is not the first study. 165 00:10:12,840 --> 00:10:16,000 Speaker 1: Three ten minute bouts of exercise the exact same benefit 166 00:10:16,240 --> 00:10:18,440 Speaker 1: as one continuous thirty minutes. And I would even go 167 00:10:18,520 --> 00:10:21,160 Speaker 1: further to say, you're so much more likely to do 168 00:10:21,200 --> 00:10:25,280 Speaker 1: that three ten minute that the benefits are actually exceed 169 00:10:25,320 --> 00:10:27,480 Speaker 1: because you're probably not going to do that thirty minute 170 00:10:27,480 --> 00:10:31,280 Speaker 1: as consistently as breaking it up throughout the day and 171 00:10:31,360 --> 00:10:36,000 Speaker 1: throughout the week. So what is the goal of your 172 00:10:36,040 --> 00:10:40,240 Speaker 1: micro workouts? You know, I'm doing arms for five minutes. 173 00:10:40,679 --> 00:10:43,480 Speaker 1: You know, in my home gym, I'm doing the push 174 00:10:43,600 --> 00:10:47,440 Speaker 1: ups throughout the day. I'm working on flexibility all day 175 00:10:47,480 --> 00:10:52,040 Speaker 1: long as I'm standing here at my standing desk, moving 176 00:10:52,080 --> 00:10:56,880 Speaker 1: around stretching things. It's about movement throughout the day. Yes, 177 00:10:57,120 --> 00:10:59,840 Speaker 1: Jim's will always be around. Yes, you can absolutely do 178 00:11:00,080 --> 00:11:03,400 Speaker 1: or hour long two hour long workouts if you want, 179 00:11:05,200 --> 00:11:09,240 Speaker 1: but most people don't want to, don't have the time. 180 00:11:09,880 --> 00:11:13,120 Speaker 1: And when we can have a significant reduction in the 181 00:11:13,240 --> 00:11:16,520 Speaker 1: number one cause of death and the news being let 182 00:11:16,559 --> 00:11:19,160 Speaker 1: me read it one more time for the overweight participants 183 00:11:19,520 --> 00:11:23,719 Speaker 1: doing any amount of exercise cut the risk of CVD 184 00:11:23,760 --> 00:11:29,080 Speaker 1: by stop saying, just stop saying only you can't say 185 00:11:29,080 --> 00:11:33,040 Speaker 1: I only did five minutes of stretching today, I only 186 00:11:33,080 --> 00:11:36,040 Speaker 1: walked a mile. You did five minutes. You walked a mile. 187 00:11:36,600 --> 00:11:41,559 Speaker 1: It all adds up, and there you have it. All 188 00:11:41,760 --> 00:11:47,600 Speaker 1: workouts matter, minutes matter, and by the end of the week, 189 00:11:48,920 --> 00:11:54,160 Speaker 1: whatever you did, that is your week of exercise. It 190 00:11:54,240 --> 00:11:58,280 Speaker 1: doesn't have to be done in one stretch. And just 191 00:11:58,320 --> 00:12:02,320 Speaker 1: so happens that as I record, the show ties in perfectly. 192 00:12:02,559 --> 00:12:05,319 Speaker 1: But I've been preaching this for how long. My new 193 00:12:05,360 --> 00:12:09,480 Speaker 1: book called not Surprisingly, the micro Workout Plan, it's out. 194 00:12:09,920 --> 00:12:12,280 Speaker 1: So if you believe me, if you believe these studies, 195 00:12:12,840 --> 00:12:15,920 Speaker 1: and you want five minute workouts, and you want the 196 00:12:15,920 --> 00:12:19,320 Speaker 1: whole philosophy. By the way, it's the book just isn't 197 00:12:19,360 --> 00:12:21,880 Speaker 1: about I'm gonna pull them out here right now. It 198 00:12:22,040 --> 00:12:26,120 Speaker 1: isn't just about the workouts, although that's super important. It's 199 00:12:26,120 --> 00:12:28,719 Speaker 1: about my philosophy and the studies in the research. It's 200 00:12:28,760 --> 00:12:32,880 Speaker 1: all based in science because that's what it has to be, right. 201 00:12:33,640 --> 00:12:37,319 Speaker 1: So I'm just opening. So you got the five components 202 00:12:37,320 --> 00:12:41,320 Speaker 1: of fitness, excessive moderation, power of the interval, mixing it up, 203 00:12:41,400 --> 00:12:45,800 Speaker 1: the most important muscle, the fountain of youth, prehab versus rehab. 204 00:12:46,000 --> 00:12:48,280 Speaker 1: All that I talked about here on the show is 205 00:12:48,280 --> 00:12:49,560 Speaker 1: in a book. So if you want to know more 206 00:12:49,640 --> 00:12:52,520 Speaker 1: basically about these podcasts, take it to another level and 207 00:12:52,559 --> 00:12:56,720 Speaker 1: have it in your hand. Five minute workouts and you 208 00:12:56,800 --> 00:13:00,199 Speaker 1: can of course do ten minute fifteen if you want. 209 00:13:00,400 --> 00:13:03,080 Speaker 1: You can take three micro workouts and say, you know it. 210 00:13:03,120 --> 00:13:05,280 Speaker 1: In the morning, I'm gona do some core, I'm gonna 211 00:13:05,320 --> 00:13:09,040 Speaker 1: do some leg strengthening, and I'm gonna do some arms, 212 00:13:10,080 --> 00:13:12,120 Speaker 1: and then the evening you may add or you may not, 213 00:13:13,480 --> 00:13:15,839 Speaker 1: and then you may do five minutes throughout the day 214 00:13:15,840 --> 00:13:20,600 Speaker 1: of different things. That is the recipe for success. That's 215 00:13:20,640 --> 00:13:23,400 Speaker 1: what I've been doing. That's what I've been preaching and 216 00:13:23,400 --> 00:13:25,120 Speaker 1: getting my clients to do back when I was a 217 00:13:25,120 --> 00:13:26,880 Speaker 1: trainer and a coach, and it's what I will be 218 00:13:26,920 --> 00:13:29,120 Speaker 1: doing for the rest of my life and you should too. 219 00:13:29,600 --> 00:13:34,520 Speaker 1: Now you have it. Why micro workouts work. If you 220 00:13:34,600 --> 00:13:36,760 Speaker 1: go to the gym, that's what you're doing, a bunch 221 00:13:36,800 --> 00:13:40,200 Speaker 1: of micro workouts, one on top of the other. If 222 00:13:40,200 --> 00:13:42,760 Speaker 1: you have a home, you have a home gym. If 223 00:13:42,800 --> 00:13:45,840 Speaker 1: you want to do your workouts at home and go 224 00:13:45,880 --> 00:13:47,600 Speaker 1: to the gym a couple of times a week. That's awesome, 225 00:13:47,800 --> 00:13:50,800 Speaker 1: but you don't get in shape by spending three hours, 226 00:13:51,080 --> 00:13:53,160 Speaker 1: you know, three times a week for an hour at 227 00:13:53,200 --> 00:13:58,960 Speaker 1: the gym. That's what happens outside that truly matters. So 228 00:13:59,000 --> 00:14:00,760 Speaker 1: there you have it, the Mike or workout plan if 229 00:14:00,760 --> 00:14:05,720 Speaker 1: you're interested, Amazon, all other bookstores and whatever bookstores are left. 230 00:14:06,040 --> 00:14:09,480 Speaker 1: And Denise Austin wrote the forward, which was awesome, and 231 00:14:09,640 --> 00:14:11,840 Speaker 1: if you haven't listened to the podcast I did with her, 232 00:14:11,880 --> 00:14:15,559 Speaker 1: you should thank you for listening. I am Tom holland 233 00:14:15,600 --> 00:14:18,440 Speaker 1: this is Fitness Disrupted. You could rate the show. I 234 00:14:18,440 --> 00:14:21,080 Speaker 1: would really appreciate it. If you have already, thank you, 235 00:14:21,800 --> 00:14:26,040 Speaker 1: questions comments. Tom h Fit is my Instagram and my Twitter, 236 00:14:26,200 --> 00:14:29,400 Speaker 1: and you go right to Fitness Disrupted dot com. Email 237 00:14:29,440 --> 00:14:32,600 Speaker 1: me through the site, and if you talk about the 238 00:14:32,600 --> 00:14:36,800 Speaker 1: show social media, please hashtag Fitness Disrupted. I will see 239 00:14:36,840 --> 00:14:39,080 Speaker 1: it that way, and please subscribe to the show. If 240 00:14:39,080 --> 00:14:41,560 Speaker 1: you enjoy this, uh, there will be many more shows 241 00:14:41,600 --> 00:14:44,440 Speaker 1: based in science, based in common sense. My only goal 242 00:14:44,880 --> 00:14:47,160 Speaker 1: is to help you have your best life. That is it. 243 00:14:47,920 --> 00:14:50,440 Speaker 1: There are three things we control, how much we move, 244 00:14:50,600 --> 00:14:53,200 Speaker 1: what we put into our mouths, and our attitudes, and 245 00:14:53,320 --> 00:14:58,520 Speaker 1: that is awesome. I'm Tom Holland. This is Bitness Disrupted 246 00:14:59,240 --> 00:15:08,000 Speaker 1: Believing yourself. Yeah. Fitness Disrupted is a production of I 247 00:15:08,200 --> 00:15:11,960 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 248 00:15:12,000 --> 00:15:15,320 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 249 00:15:15,400 --> 00:15:16,760 Speaker 1: listen to your favorite shows.