1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:09,039 --> 00:00:14,720 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. This 3 00:00:15,000 --> 00:00:22,520 Speaker 1: is my two hundred episode of Fitness Disrupted. So I thought, 4 00:00:23,040 --> 00:00:26,280 Speaker 1: what better way to celebrate them to do a retrospective, 5 00:00:26,320 --> 00:00:30,040 Speaker 1: to just look back act. What I can't believe is 6 00:00:30,360 --> 00:00:36,680 Speaker 1: two hundred episodes of shows and we're coming up getting 7 00:00:36,720 --> 00:00:40,279 Speaker 1: close to two years. So we've packed a bunch of 8 00:00:40,320 --> 00:00:43,000 Speaker 1: shows into a short amount of time. And I have 9 00:00:43,120 --> 00:00:46,440 Speaker 1: to say that I have loved doing it and will 10 00:00:46,520 --> 00:00:50,160 Speaker 1: love continuing to do it. It has been amazing, and 11 00:00:50,760 --> 00:00:54,800 Speaker 1: there is no better way to talk about what I 12 00:00:54,840 --> 00:00:57,520 Speaker 1: want to talk about and to bring the science into 13 00:00:57,560 --> 00:01:02,120 Speaker 1: it and to reach as many people as possible. Then 14 00:01:02,240 --> 00:01:06,600 Speaker 1: a medium like this. So so fortunate, so thankful to 15 00:01:06,840 --> 00:01:10,280 Speaker 1: have this way to reach people. I have books and 16 00:01:10,360 --> 00:01:13,039 Speaker 1: videos and and many different other things I do as well, 17 00:01:13,240 --> 00:01:15,840 Speaker 1: but I absolutely love this. And I was thinking back 18 00:01:16,360 --> 00:01:18,440 Speaker 1: to the very first show I did in the I 19 00:01:18,600 --> 00:01:22,000 Speaker 1: Heart Radio studios in New York City was kind of 20 00:01:22,080 --> 00:01:25,400 Speaker 1: kind of a tryout, kind of a test. I realized that. 21 00:01:25,880 --> 00:01:29,720 Speaker 1: But I do have a background in doing this, you know, 22 00:01:29,760 --> 00:01:33,800 Speaker 1: I had two different radio shows prior to this and 23 00:01:34,160 --> 00:01:37,720 Speaker 1: lots and lots of experience obviously in different mediums TV 24 00:01:38,360 --> 00:01:43,360 Speaker 1: and other places such as that. So it's been absolutely 25 00:01:43,920 --> 00:01:50,360 Speaker 1: incredible because podcasts are such a huge thing now and 26 00:01:50,720 --> 00:01:55,080 Speaker 1: the control I have of the message is essential, and 27 00:01:55,120 --> 00:01:59,320 Speaker 1: that's a huge, huge part of why I love the show. 28 00:01:59,480 --> 00:02:01,920 Speaker 1: I love working with I Heart Radio and the producers. 29 00:02:01,960 --> 00:02:04,680 Speaker 1: I work with Kurt and a bunch of other amazing 30 00:02:04,680 --> 00:02:06,920 Speaker 1: people at iHeart Radio. They allow me to talk about 31 00:02:06,960 --> 00:02:09,920 Speaker 1: what I want to talk about, and that's rare. You know, 32 00:02:09,960 --> 00:02:12,560 Speaker 1: when it comes to even writing a book, you gotta 33 00:02:12,600 --> 00:02:15,400 Speaker 1: sell it. You gotta write something that you know the 34 00:02:15,600 --> 00:02:19,880 Speaker 1: editors and the publishers want to publish. So this is 35 00:02:19,960 --> 00:02:24,359 Speaker 1: really special because one of the major issues with fitness, 36 00:02:24,440 --> 00:02:29,440 Speaker 1: as I've talked about on numerous podcasts with exercise and nutrition, 37 00:02:29,960 --> 00:02:33,200 Speaker 1: is the amount of bad information out there and how 38 00:02:33,520 --> 00:02:36,800 Speaker 1: we are now living in a time where it matters 39 00:02:36,840 --> 00:02:40,360 Speaker 1: not what your credentials are. What matters is how many 40 00:02:40,880 --> 00:02:44,840 Speaker 1: followers you have, regardless of your credentials. You know, to 41 00:02:44,880 --> 00:02:49,200 Speaker 1: get a book published, years ago, it was credibility, it 42 00:02:49,320 --> 00:02:53,080 Speaker 1: was education along with your platform. Platform always mattered how 43 00:02:53,080 --> 00:02:55,720 Speaker 1: many people you could reach, but they wanted to kind 44 00:02:55,720 --> 00:02:58,000 Speaker 1: of know for the most part, unless you were celebrity, 45 00:02:58,040 --> 00:03:01,079 Speaker 1: which will always be different, but that you had some experience. 46 00:03:01,680 --> 00:03:05,760 Speaker 1: So this is a unique time we're living in and 47 00:03:06,639 --> 00:03:10,520 Speaker 1: good information has never been more important in my opinion 48 00:03:10,560 --> 00:03:16,320 Speaker 1: when it comes to your health and wellness. And as 49 00:03:16,360 --> 00:03:18,520 Speaker 1: I say at the end of almost every podcast, I 50 00:03:18,600 --> 00:03:24,000 Speaker 1: take my job extremely seriously because I'm not selling shoes. 51 00:03:25,520 --> 00:03:29,760 Speaker 1: I'm helping you look better, feel better, and live longer. 52 00:03:31,000 --> 00:03:36,000 Speaker 1: And there's a huge responsibility. And so all of the research, 53 00:03:36,160 --> 00:03:38,960 Speaker 1: all of the information, I'm gonna talk real quickly, gonna 54 00:03:39,000 --> 00:03:42,000 Speaker 1: go back over some of my favorite shows, favorite guests, 55 00:03:42,280 --> 00:03:47,360 Speaker 1: favorite topics. It has to be so many different areas 56 00:03:47,440 --> 00:03:50,440 Speaker 1: and it has to be the best information possible. And 57 00:03:50,440 --> 00:03:54,560 Speaker 1: I'll take that lightly, all right. So one final thought 58 00:03:55,440 --> 00:03:59,320 Speaker 1: before we get into it is what did I say 59 00:03:59,440 --> 00:04:03,320 Speaker 1: when I did the original sound bites the thirty and 60 00:04:03,440 --> 00:04:09,200 Speaker 1: sixty spots four Fitness Disrupted. It's not just about exercise, 61 00:04:09,240 --> 00:04:11,920 Speaker 1: it's not just about nutrition. There's so much involved here, 62 00:04:12,200 --> 00:04:14,320 Speaker 1: and that's what I have brought to you and try 63 00:04:14,360 --> 00:04:18,279 Speaker 1: to bring to you with a mix of shows. So yes, 64 00:04:18,440 --> 00:04:20,719 Speaker 1: we're going to talk about and have talked about exercise, 65 00:04:20,800 --> 00:04:24,560 Speaker 1: and that's cardiovascular and that's strength training. And then we're 66 00:04:24,520 --> 00:04:27,640 Speaker 1: gonna talk about nutrition, and that's your day to day 67 00:04:27,720 --> 00:04:34,000 Speaker 1: nutrition and your sports nutrition. And then so important is 68 00:04:34,040 --> 00:04:38,240 Speaker 1: the motivation, the mode of the psychology behind it. That 69 00:04:38,360 --> 00:04:42,400 Speaker 1: is my favorite aspect of all of this as far 70 00:04:42,440 --> 00:04:46,840 Speaker 1: as what I just love. I read everything, but I 71 00:04:46,920 --> 00:04:49,240 Speaker 1: love the psychology because I understand how important it is 72 00:04:49,440 --> 00:04:52,640 Speaker 1: for myself and for you. And that goes for people 73 00:04:52,640 --> 00:04:55,680 Speaker 1: who are just trying to lose weight, who are trying 74 00:04:55,720 --> 00:04:58,920 Speaker 1: to feel better, avoid injury, all the way up to 75 00:04:58,920 --> 00:05:04,040 Speaker 1: top performers in your respective sports, whether that's recreational or 76 00:05:04,080 --> 00:05:08,080 Speaker 1: you're an elite athlete. It's about motivation, it's about the psychology. 77 00:05:08,240 --> 00:05:11,120 Speaker 1: So I have tried and will continue to bring you 78 00:05:11,200 --> 00:05:14,800 Speaker 1: a mix of all of these topics because you can't 79 00:05:14,800 --> 00:05:17,839 Speaker 1: focus on just one. It's not just about cardio, and 80 00:05:17,880 --> 00:05:20,680 Speaker 1: it's not just about strength, and it's not just about motivation, 81 00:05:20,839 --> 00:05:23,039 Speaker 1: and it's not just about nutrition. It's about all of 82 00:05:23,080 --> 00:05:28,560 Speaker 1: those things brought together. And yes, it's about the term 83 00:05:28,800 --> 00:05:34,080 Speaker 1: came up with and talk about frequently excessive moderation. It's 84 00:05:34,080 --> 00:05:36,520 Speaker 1: about doing all of those things a little bit rather 85 00:05:36,560 --> 00:05:40,120 Speaker 1: than just focusing on one, which is what most people 86 00:05:40,240 --> 00:05:43,960 Speaker 1: do when they get into fitness. They're the runners and 87 00:05:44,000 --> 00:05:47,240 Speaker 1: that's it. Or they're the strength training person and that's it. 88 00:05:48,040 --> 00:05:51,920 Speaker 1: Or they just diet. They focus on just not eating 89 00:05:51,920 --> 00:05:55,000 Speaker 1: for the most part, and that's it. And none of 90 00:05:55,040 --> 00:05:57,720 Speaker 1: those will lead to optimal health. You need to do 91 00:05:58,320 --> 00:06:02,480 Speaker 1: a little bit of everything really frequently. All right, quick break, 92 00:06:02,480 --> 00:06:04,120 Speaker 1: When we come back and get right into it, I'm 93 00:06:04,120 --> 00:06:06,279 Speaker 1: gonna go into all the different topics. And this is 94 00:06:06,320 --> 00:06:08,600 Speaker 1: great for those of you who are just joining the podcast. 95 00:06:08,680 --> 00:06:11,080 Speaker 1: Maybe you've listened to a couple of shows. You're gonna 96 00:06:11,160 --> 00:06:17,360 Speaker 1: hear me touch on again, my favorite guests, my favorite topics. Myths. 97 00:06:17,480 --> 00:06:20,080 Speaker 1: That's a huge part, and I talked about that in 98 00:06:20,160 --> 00:06:24,880 Speaker 1: my intro spots. So many myths that have been around forever, 99 00:06:26,080 --> 00:06:29,040 Speaker 1: and I'm doing my best to make them go away, 100 00:06:29,120 --> 00:06:32,480 Speaker 1: but they won't because there will always be some person 101 00:06:32,640 --> 00:06:36,120 Speaker 1: pushing the myth to make money for themselves at your 102 00:06:36,200 --> 00:06:39,359 Speaker 1: expense of money and time. But I'm gonna give you 103 00:06:39,360 --> 00:06:42,520 Speaker 1: the information so you don't waste your time and your money. 104 00:06:42,640 --> 00:06:46,080 Speaker 1: All right, quick break, We'll be right back two shows. 105 00:06:46,160 --> 00:06:59,599 Speaker 1: Looking back, when we return, I have to say, even 106 00:06:59,640 --> 00:07:02,560 Speaker 1: though I did have the background in the radio shows 107 00:07:02,600 --> 00:07:05,839 Speaker 1: and TV and things like that. The podcast, there's always challenges, 108 00:07:05,920 --> 00:07:11,920 Speaker 1: and one of the challenges was being concise. Being concise. Now, 109 00:07:12,720 --> 00:07:14,840 Speaker 1: when I did the radio show was an hour an 110 00:07:14,840 --> 00:07:19,040 Speaker 1: hour live and you gotta fill time right, and it 111 00:07:19,080 --> 00:07:21,840 Speaker 1: doesn't exist in the way that it does when you're 112 00:07:21,880 --> 00:07:25,480 Speaker 1: listening to it on headphones or in your car as 113 00:07:25,480 --> 00:07:29,360 Speaker 1: you walk, whatever it is. And my TV experience, for 114 00:07:29,400 --> 00:07:35,000 Speaker 1: the most part, hour long shows, hour long home shopping Network, 115 00:07:35,240 --> 00:07:39,320 Speaker 1: different networks like that Canada US so again filling time, 116 00:07:40,040 --> 00:07:44,640 Speaker 1: oftentimes repeating yourself, so there was a learning curve. Be 117 00:07:44,720 --> 00:07:47,239 Speaker 1: the first to admit and listen. I am the most 118 00:07:47,320 --> 00:07:51,240 Speaker 1: open to critique and criticism. I want to be the 119 00:07:51,240 --> 00:07:53,800 Speaker 1: best I can be, and so that's why I encourage 120 00:07:53,840 --> 00:07:55,680 Speaker 1: you at the end of every show to reach out 121 00:07:55,680 --> 00:07:58,560 Speaker 1: with comments and questions and I read it all because 122 00:07:58,560 --> 00:08:01,800 Speaker 1: I want to give you the best product possible. Now, 123 00:08:02,240 --> 00:08:04,760 Speaker 1: sue me, I am going to be probably a little 124 00:08:04,760 --> 00:08:10,200 Speaker 1: more verbose than some people, but that's who I am. 125 00:08:11,120 --> 00:08:14,320 Speaker 1: That's who I am, And you know what, it takes 126 00:08:14,400 --> 00:08:19,640 Speaker 1: repeating over and over for many people to finally get 127 00:08:19,680 --> 00:08:22,840 Speaker 1: the message, because for the most part, you've heard everything 128 00:08:22,880 --> 00:08:25,440 Speaker 1: I say I'm just hopefully saying it in a different way. 129 00:08:25,640 --> 00:08:29,760 Speaker 1: I'm backing it with science. Hopefully you believe in the credibility, 130 00:08:29,880 --> 00:08:32,719 Speaker 1: and that is a huge part, hopefully of why you 131 00:08:32,840 --> 00:08:35,160 Speaker 1: listen is that I have been doing this for a 132 00:08:35,160 --> 00:08:37,720 Speaker 1: really long time. I have studied it, I have a 133 00:08:37,760 --> 00:08:40,480 Speaker 1: resume in this industry. Listen, I will put it out 134 00:08:40,480 --> 00:08:42,680 Speaker 1: there that is pretty much second to none as far 135 00:08:42,720 --> 00:08:47,520 Speaker 1: as the breath of competitions and education and experience is 136 00:08:47,559 --> 00:08:50,600 Speaker 1: a very weird industry. It's very hard to make a 137 00:08:50,679 --> 00:08:54,560 Speaker 1: living when you're speaking the truth, especially you know, and 138 00:08:54,559 --> 00:08:57,800 Speaker 1: getting a master's, getting exercise physiology and sports psychology. Not 139 00:08:57,880 --> 00:09:01,400 Speaker 1: a lot of jobs looking for those specific credentials at all. 140 00:09:01,880 --> 00:09:04,880 Speaker 1: And finally, it's the passion. I absolutely love what I do, 141 00:09:05,080 --> 00:09:08,240 Speaker 1: absolutely love it, would do nothing else. And I love 142 00:09:08,280 --> 00:09:11,040 Speaker 1: the performance aspect, and I love the health and wellness, 143 00:09:11,720 --> 00:09:14,440 Speaker 1: and bringing the two together is exactly what I'm meant 144 00:09:14,440 --> 00:09:18,360 Speaker 1: to be doing, all right. So, yes, I have changed 145 00:09:18,360 --> 00:09:22,720 Speaker 1: my style and my outlines somewhat from those original shows, 146 00:09:22,800 --> 00:09:25,320 Speaker 1: and those of you who have listened to many will 147 00:09:25,400 --> 00:09:28,040 Speaker 1: hear that. But it goes to entertain and educate at 148 00:09:28,040 --> 00:09:31,280 Speaker 1: the same time, all right. So let's just do a quick, 149 00:09:31,880 --> 00:09:36,400 Speaker 1: fun retrospective looking back two hundred shows. What have we covered? 150 00:09:37,000 --> 00:09:42,240 Speaker 1: We have covered a lot and myths myths have to 151 00:09:42,320 --> 00:09:46,480 Speaker 1: be a central focus of hopefully a show like this, 152 00:09:46,600 --> 00:09:50,160 Speaker 1: because those myths are what prevent you from achieving your goals, 153 00:09:50,520 --> 00:09:54,240 Speaker 1: and far too often they are pushed by people who 154 00:09:54,440 --> 00:09:58,240 Speaker 1: benefit from those myths. As I said earlier, and it's 155 00:09:58,240 --> 00:10:02,400 Speaker 1: complete garbage. Let's go through a couple. Why do we 156 00:10:02,440 --> 00:10:05,160 Speaker 1: want to start? Let's start, Yeah, can you lengthen a muscle? 157 00:10:06,040 --> 00:10:09,280 Speaker 1: Plays into that whole bulk myth, the pilates myth of 158 00:10:09,360 --> 00:10:13,880 Speaker 1: lengthening a muscle. Now I understand what they're saying, and 159 00:10:14,160 --> 00:10:17,920 Speaker 1: even I've talked about this on numerous podcasts, and specifically 160 00:10:17,920 --> 00:10:21,320 Speaker 1: one where someone in the industry tried to call me out. 161 00:10:21,960 --> 00:10:23,760 Speaker 1: But when they were calling me out in the article, 162 00:10:23,800 --> 00:10:26,560 Speaker 1: this person wrote, what they actually did was support my 163 00:10:26,640 --> 00:10:31,040 Speaker 1: theory and make the issue so much more complex than 164 00:10:31,080 --> 00:10:33,520 Speaker 1: it had to be. And when you were done reading 165 00:10:33,520 --> 00:10:36,520 Speaker 1: the article and bashing of me, the person basically said, 166 00:10:36,679 --> 00:10:40,120 Speaker 1: but but he's right, you can't lengthen a muscle. But 167 00:10:40,120 --> 00:10:43,480 Speaker 1: but there's no but stop reading. There's an origin and 168 00:10:43,520 --> 00:10:48,120 Speaker 1: an insertion end of story. Yes, if you are more flexible, 169 00:10:48,600 --> 00:10:51,480 Speaker 1: you have better flexibility. I get it. But this is 170 00:10:51,520 --> 00:10:56,120 Speaker 1: a myth that is perpetuated to get especially women, to 171 00:10:56,280 --> 00:10:59,960 Speaker 1: take certain types of exercise for fear of getting bulky. 172 00:11:00,200 --> 00:11:02,880 Speaker 1: And as I've talked about, what's the science ectomorph mesomorph 173 00:11:02,960 --> 00:11:06,079 Speaker 1: endomorphic body types, And there are hormones that women have 174 00:11:06,800 --> 00:11:09,000 Speaker 1: that men have, and that men have that women don't 175 00:11:09,040 --> 00:11:11,079 Speaker 1: have or don't have as much of. And so that 176 00:11:11,200 --> 00:11:13,120 Speaker 1: was a huge myth and will continue to be forever 177 00:11:13,440 --> 00:11:16,240 Speaker 1: because people love to push it to make more money 178 00:11:16,400 --> 00:11:18,959 Speaker 1: off of their specific type of exercise. And guess what, 179 00:11:19,320 --> 00:11:24,520 Speaker 1: as I've said, ploates yoga phenomenal modalities, everyone should should 180 00:11:24,520 --> 00:11:27,320 Speaker 1: do some of that or something close to that as 181 00:11:27,400 --> 00:11:29,920 Speaker 1: part of their repertoire. But the body types you see 182 00:11:29,960 --> 00:11:32,240 Speaker 1: in there, walked in the door that way is not 183 00:11:32,320 --> 00:11:36,839 Speaker 1: a huge weight loss type of modality. You're not raising 184 00:11:36,880 --> 00:11:39,360 Speaker 1: your heart rate And now don't care how hot it is, alright, 185 00:11:39,400 --> 00:11:42,480 Speaker 1: spending too much time on this one. Uh, spinning does 186 00:11:42,559 --> 00:11:45,760 Speaker 1: spinning makes your legs bigger? Well? As I said in 187 00:11:46,040 --> 00:11:48,920 Speaker 1: numerous podcasts, what's so interesting? That was a myth for 188 00:11:49,040 --> 00:11:51,640 Speaker 1: a really, really long time, and it will continue, but 189 00:11:52,679 --> 00:11:56,559 Speaker 1: thanks to COVID and Peloton and really expensive bikes, it 190 00:11:56,640 --> 00:11:58,280 Speaker 1: seems if you do it in the privacy of you 191 00:11:58,280 --> 00:12:00,920 Speaker 1: in your own home on a really spensive bike, well 192 00:12:01,000 --> 00:12:04,319 Speaker 1: that myth suddenly went away to a large degree. How 193 00:12:04,440 --> 00:12:08,959 Speaker 1: interesting is that. It's just so typical of this industry, right, 194 00:12:09,440 --> 00:12:13,079 Speaker 1: Another myth about walking versus running a mile? Do you 195 00:12:13,200 --> 00:12:17,959 Speaker 1: burn the same calories? Great topic? Another one squats. Squats 196 00:12:18,000 --> 00:12:21,040 Speaker 1: are bad for you. So many doctors will tell their 197 00:12:21,080 --> 00:12:25,240 Speaker 1: patients not to squat or lunge for that matter, and 198 00:12:25,400 --> 00:12:28,240 Speaker 1: my take on that is, we are squatting and lunging 199 00:12:28,280 --> 00:12:30,560 Speaker 1: all day long. I understand where they're saying, well, if 200 00:12:30,600 --> 00:12:34,080 Speaker 1: there's some major issues, you don't want to exacerbate them, 201 00:12:34,160 --> 00:12:37,120 Speaker 1: but you need to strengthen, you need to do it 202 00:12:37,480 --> 00:12:40,240 Speaker 1: progressively because we are squatting and lunging all day long. 203 00:12:40,640 --> 00:12:43,599 Speaker 1: That's not helpful in my opinion and experience. And the 204 00:12:43,840 --> 00:12:46,800 Speaker 1: few doctors that I send clients and friends to, or 205 00:12:46,920 --> 00:12:49,199 Speaker 1: used to send clients to, and now send friends and 206 00:12:49,240 --> 00:12:54,160 Speaker 1: family members, they're ones who push exercise, push strengthening in 207 00:12:54,280 --> 00:12:58,679 Speaker 1: a sound progressive manner. So that's a great topic. The 208 00:12:58,760 --> 00:13:03,359 Speaker 1: truth about car carbs being bad for you. Quote unquote, 209 00:13:03,960 --> 00:13:08,120 Speaker 1: what a great topic. No, Carbs are your body's preferred 210 00:13:08,200 --> 00:13:11,880 Speaker 1: energy source. And I know got all this low carb, 211 00:13:12,120 --> 00:13:15,679 Speaker 1: high fat stuff going on, and if you're on that, 212 00:13:15,800 --> 00:13:18,680 Speaker 1: it's worked for you. Good for you. But the science 213 00:13:19,040 --> 00:13:23,839 Speaker 1: is pretty straightforward. Carbs are body's preferred energy source. And 214 00:13:23,920 --> 00:13:28,160 Speaker 1: as an endurance athlete and someone who still competes, I'm 215 00:13:28,200 --> 00:13:31,400 Speaker 1: sticking with the carbs, and I hope that my competition 216 00:13:31,640 --> 00:13:35,960 Speaker 1: goes high fat. Wow carb All right? Another great topic? 217 00:13:37,160 --> 00:13:39,880 Speaker 1: If you sweat more, do you burn more calories? And 218 00:13:40,040 --> 00:13:44,440 Speaker 1: by the way, many of these questions topics came straight 219 00:13:44,559 --> 00:13:47,400 Speaker 1: from questions I received, and I'll get to that listener 220 00:13:47,480 --> 00:13:50,440 Speaker 1: mailbag type show that I do. But what a great topic. 221 00:13:50,720 --> 00:13:52,520 Speaker 1: You know, if you swept more, to you burn more calories? 222 00:13:52,559 --> 00:13:56,960 Speaker 1: Short answers, No, short answer is no. Sweat rate totally different, 223 00:13:57,120 --> 00:14:00,480 Speaker 1: but are different for different people, I should say, different sexes, 224 00:14:00,640 --> 00:14:03,719 Speaker 1: different fitness levels. But it's a good sign for some 225 00:14:03,880 --> 00:14:06,160 Speaker 1: people that they're working hard enough or you know, they're 226 00:14:06,200 --> 00:14:10,959 Speaker 1: pushing themselves right, But people who are super fit sweat earlier. 227 00:14:11,040 --> 00:14:16,280 Speaker 1: It's counter intuitive that the fitter you are, the faster 228 00:14:16,559 --> 00:14:19,520 Speaker 1: the quicker you sweat, and the more you sweat because 229 00:14:19,520 --> 00:14:24,560 Speaker 1: it's your body cooling itself down better, more efficiently. That 230 00:14:25,800 --> 00:14:30,680 Speaker 1: is eye opening too many people. And one final phenomenal myth. 231 00:14:31,600 --> 00:14:34,640 Speaker 1: This one will probably never go away because again it 232 00:14:34,720 --> 00:14:39,400 Speaker 1: makes a lot of people money. Spot reduction myth. How 233 00:14:39,480 --> 00:14:43,640 Speaker 1: many workouts do we see on Instagram and other social 234 00:14:43,720 --> 00:14:46,520 Speaker 1: media platforms. If you want to lose fat from this area, 235 00:14:46,560 --> 00:14:53,120 Speaker 1: do this workout? Target this area cannot be done. You 236 00:14:53,320 --> 00:14:57,360 Speaker 1: cannot tell your body where to take fat deposits from 237 00:14:58,160 --> 00:15:02,120 Speaker 1: that is genetically predetermined. We all know you have friends 238 00:15:02,200 --> 00:15:05,040 Speaker 1: who carry their fat in different areas and lose it 239 00:15:05,400 --> 00:15:08,840 Speaker 1: first in different areas. I lose weight from my face 240 00:15:09,040 --> 00:15:12,120 Speaker 1: in a way that is interesting and different from other people. 241 00:15:12,200 --> 00:15:15,239 Speaker 1: So you can't spot reduce. And one of the overarching 242 00:15:15,400 --> 00:15:19,600 Speaker 1: themes to fitness disrupted and spot reduction is but one 243 00:15:19,680 --> 00:15:22,360 Speaker 1: reason is this is why we need to do total 244 00:15:22,440 --> 00:15:28,200 Speaker 1: body workouts. Other reasons include fixing weak links, being balanced. 245 00:15:28,960 --> 00:15:33,120 Speaker 1: But you cannot tell your body where to take fat from. 246 00:15:33,360 --> 00:15:38,720 Speaker 1: Just because you do crunches doesn't mean you are going 247 00:15:38,840 --> 00:15:42,480 Speaker 1: to reduce your abdominal fat. Actually you're not. You're going 248 00:15:42,600 --> 00:15:48,480 Speaker 1: to build a very strong abdominal wall, core strength, underneath 249 00:15:48,760 --> 00:15:52,760 Speaker 1: the layer of abdominal fat you currently have, and that's 250 00:15:52,840 --> 00:15:56,920 Speaker 1: oftentimes men doing excessive crunches, and for women, it's generally 251 00:15:57,000 --> 00:16:01,600 Speaker 1: hip abduction, trying to take fact deposits from their hips. 252 00:16:02,000 --> 00:16:05,920 Speaker 1: Now I'm generalizing, but these are very common spot reduction 253 00:16:06,280 --> 00:16:10,760 Speaker 1: attempts by people, and and things that are pushed can't happen, 254 00:16:11,160 --> 00:16:13,880 Speaker 1: doesn't work that way, all right, So so many myths. 255 00:16:13,960 --> 00:16:16,800 Speaker 1: Those were just a few, just a few, And let 256 00:16:16,840 --> 00:16:19,880 Speaker 1: me just go into some guests, some of my favorite guests, 257 00:16:19,920 --> 00:16:23,520 Speaker 1: And gosh, we've had a wide variety. I have brought 258 00:16:23,640 --> 00:16:29,400 Speaker 1: you from celebrities to real people to PhD level top guests. 259 00:16:30,160 --> 00:16:32,480 Speaker 1: And I have to say it's tough in that I 260 00:16:32,560 --> 00:16:34,400 Speaker 1: have people reach out all the time to be on 261 00:16:34,520 --> 00:16:37,600 Speaker 1: the show or to recommend someone on the show, and 262 00:16:37,920 --> 00:16:39,840 Speaker 1: I am only going to put on the people that 263 00:16:39,920 --> 00:16:42,960 Speaker 1: I think bring incredible value to you, Know that I 264 00:16:43,080 --> 00:16:46,080 Speaker 1: know bring incredible value to you, whether it's their experience, 265 00:16:46,400 --> 00:16:51,640 Speaker 1: their education, or their inspiration, and all of those areas 266 00:16:51,720 --> 00:16:55,720 Speaker 1: are extremely important. So I've got a list of wow, 267 00:16:55,960 --> 00:16:59,720 Speaker 1: fourteen of my favorite guests, all right, and they all 268 00:17:00,320 --> 00:17:03,760 Speaker 1: fit into those different categories. So we had at the 269 00:17:03,880 --> 00:17:07,080 Speaker 1: very start Dr Daniel Lieberman from Harvard just came out 270 00:17:07,119 --> 00:17:08,600 Speaker 1: with a new book I'm gonna have him back on 271 00:17:08,760 --> 00:17:13,120 Speaker 1: called Exercised. But when it comes to the book Born 272 00:17:13,200 --> 00:17:16,560 Speaker 1: to Run, Dr Lieberman, you know a huge part of 273 00:17:16,680 --> 00:17:21,320 Speaker 1: the reasoning and research behind that book. Dr Daniel Lieberman, 274 00:17:21,400 --> 00:17:23,840 Speaker 1: amazing resource, one of the best in the business when 275 00:17:23,880 --> 00:17:26,719 Speaker 1: it comes to evolution and exercise and what we were 276 00:17:26,800 --> 00:17:32,240 Speaker 1: born to do. Denise Austin inspiration, been around forever in 277 00:17:32,320 --> 00:17:37,359 Speaker 1: the fitness world. So nice, so amazing in her sixties, 278 00:17:37,800 --> 00:17:41,000 Speaker 1: walking the walk and living the life that she preaches. 279 00:17:41,840 --> 00:17:45,840 Speaker 1: So inspirational, right. One of my favorites. Bas Routen, mm 280 00:17:45,920 --> 00:17:49,760 Speaker 1: A fighter, one of the nicest guys you'll ever speak 281 00:17:49,880 --> 00:17:53,480 Speaker 1: with talk to and pretty frightening from an mm A 282 00:17:53,880 --> 00:17:59,000 Speaker 1: fighting standpoint, but just incredible interview about work ethic and 283 00:17:59,160 --> 00:18:03,840 Speaker 1: what he overcame, and that's quite often the theme. Then 284 00:18:03,880 --> 00:18:08,760 Speaker 1: there was Chase Rice, country music star, talking about strength 285 00:18:08,840 --> 00:18:12,480 Speaker 1: that on the road and how he believes that it 286 00:18:12,640 --> 00:18:15,520 Speaker 1: is imperative that he is in good shape, great shape, 287 00:18:15,680 --> 00:18:18,960 Speaker 1: so he can deliver the best performance for his audience 288 00:18:20,359 --> 00:18:23,600 Speaker 1: to maximize their investment of time and money. And that's tough, 289 00:18:23,760 --> 00:18:27,120 Speaker 1: that is hard. As a rock star, country music star, 290 00:18:27,880 --> 00:18:32,000 Speaker 1: you're in busses all the time. You know, there's there's 291 00:18:32,080 --> 00:18:36,639 Speaker 1: the lifestyle, staying up super late, getting up late. So 292 00:18:36,800 --> 00:18:41,320 Speaker 1: that was amazing. Work hard, play hard, right. Montel Williams 293 00:18:41,920 --> 00:18:46,080 Speaker 1: talking about multiple sclerosis and just healthy living and how 294 00:18:46,240 --> 00:18:49,520 Speaker 1: he's stayed positive. So that was great on the psychological 295 00:18:49,640 --> 00:18:53,280 Speaker 1: and physical levels. And back to some great PhD level people. 296 00:18:53,400 --> 00:18:57,399 Speaker 1: We had Dr Brad schoenfeld talking about muscle building and 297 00:18:57,480 --> 00:18:59,600 Speaker 1: one of the best in the business when it comes 298 00:18:59,640 --> 00:19:02,840 Speaker 1: to that. And what's unique about Dr schoenfeldt is you 299 00:19:02,880 --> 00:19:05,080 Speaker 1: know he was a personal trainer in New York back 300 00:19:05,119 --> 00:19:07,639 Speaker 1: when I was starting out too, and he was one 301 00:19:07,680 --> 00:19:11,320 Speaker 1: of the few who got his PhD and now is 302 00:19:11,400 --> 00:19:16,480 Speaker 1: behind some of the best research into things like muscle hypertrophe, building, 303 00:19:16,600 --> 00:19:19,520 Speaker 1: muscle and fat loss. One of the top themes of 304 00:19:19,600 --> 00:19:22,480 Speaker 1: fitness disrupted high intensity interval training. So who did I 305 00:19:22,560 --> 00:19:26,359 Speaker 1: bring to you one of the best researchers in that field, 306 00:19:27,000 --> 00:19:31,480 Speaker 1: Dr Michelle Olson. If you are confused about high intensity 307 00:19:31,480 --> 00:19:34,959 Speaker 1: interval training, that is one of the shows amongst others, 308 00:19:35,200 --> 00:19:39,680 Speaker 1: but start with that one that you listened to. Just 309 00:19:39,800 --> 00:19:42,119 Speaker 1: the best when it comes to high intensity interval training, 310 00:19:42,440 --> 00:19:45,720 Speaker 1: and then the inspirational David Garcia, the quote unquote real 311 00:19:45,800 --> 00:19:48,240 Speaker 1: person who lost over a d forty pounds and kept 312 00:19:48,280 --> 00:19:50,680 Speaker 1: it off for ten years and I had him on 313 00:19:50,800 --> 00:19:54,080 Speaker 1: not once but twice, wants to tell his story and 314 00:19:54,160 --> 00:19:57,200 Speaker 1: then wants to talk about his struggles to maintain it 315 00:19:58,560 --> 00:20:00,360 Speaker 1: because I saw on social media that he is having 316 00:20:00,920 --> 00:20:04,439 Speaker 1: a tough time. That's the difference with this show, if 317 00:20:04,480 --> 00:20:06,840 Speaker 1: I may say so myself and I will is I'm 318 00:20:06,840 --> 00:20:09,600 Speaker 1: gonna bring you the PhD level people, the celebrities with 319 00:20:09,760 --> 00:20:12,040 Speaker 1: with the story to tell that is meaningful, and then 320 00:20:12,080 --> 00:20:15,000 Speaker 1: the real people, not only who have achieved it, but 321 00:20:15,080 --> 00:20:17,800 Speaker 1: talk about the struggles because everyone struggles. You all struggled there. 322 00:20:17,840 --> 00:20:22,800 Speaker 1: It's not easy and you need to hear how people 323 00:20:23,119 --> 00:20:27,920 Speaker 1: achieved it. That is one of the greatest ways to 324 00:20:28,040 --> 00:20:31,399 Speaker 1: accomplish something is to find someone who has done it 325 00:20:31,560 --> 00:20:33,760 Speaker 1: and do what they did. And that goes for the 326 00:20:33,840 --> 00:20:37,440 Speaker 1: positives as well as the negatives, the challenging times as well. 327 00:20:37,920 --> 00:20:42,160 Speaker 1: And finally, a couple more. Lindsay Barra, what a phenomenal writer, 328 00:20:42,960 --> 00:20:47,040 Speaker 1: granddaughter of Yogi Barras such a cool connection, but one 329 00:20:47,119 --> 00:20:51,159 Speaker 1: of the best sports writers and writers about fitness, and 330 00:20:51,240 --> 00:20:55,040 Speaker 1: we talked about cryotherapy and how it is actually counter 331 00:20:56,000 --> 00:21:00,280 Speaker 1: icing is not what the research shows now it feels would, 332 00:21:00,640 --> 00:21:03,960 Speaker 1: but the research chose it delays recovery and it may 333 00:21:04,080 --> 00:21:07,840 Speaker 1: even diminish the effects of your workout. So if you're 334 00:21:07,880 --> 00:21:13,360 Speaker 1: into that topic, listen to that show on cryotherapy. Then 335 00:21:13,520 --> 00:21:17,840 Speaker 1: Cindy Kuzma another phenomenal writer. I have contributed to her 336 00:21:18,000 --> 00:21:20,639 Speaker 1: articles over the years, Runners World and others. You have 337 00:21:20,760 --> 00:21:24,840 Speaker 1: read her stuff most likely, and she had a phenomenal 338 00:21:25,480 --> 00:21:27,480 Speaker 1: article that I said, Okay, now it's time to have 339 00:21:27,600 --> 00:21:32,520 Speaker 1: her on twenty one signs of a successful workout. And 340 00:21:32,640 --> 00:21:36,399 Speaker 1: this goes to one of the major overarching themes of 341 00:21:36,520 --> 00:21:41,600 Speaker 1: this show. Those twenty one signs were not focused on 342 00:21:41,680 --> 00:21:45,600 Speaker 1: weight loss. Exercises so much more than weight loss, and 343 00:21:45,680 --> 00:21:51,400 Speaker 1: that's what we talked about. Sean Swarner, amazing two time 344 00:21:51,560 --> 00:22:00,840 Speaker 1: cancer survivor who summitted Everest, amazing, amazing inspirational story two 345 00:22:00,960 --> 00:22:05,440 Speaker 1: totally different forms of cancer as a child, and some 346 00:22:05,600 --> 00:22:08,560 Speaker 1: of it Everest with one long you want to be inspired, 347 00:22:08,760 --> 00:22:11,879 Speaker 1: there's one for you. H Dean car Nazis. Those of 348 00:22:11,920 --> 00:22:14,680 Speaker 1: you in the running and ultra running world know of him. 349 00:22:15,040 --> 00:22:17,639 Speaker 1: He's the guy who ran fifty marathons in fifty states 350 00:22:17,680 --> 00:22:21,160 Speaker 1: and fifty days and he continues to inspire and again, 351 00:22:21,280 --> 00:22:24,639 Speaker 1: just a nice guy, and he's run hundreds of miles, 352 00:22:24,800 --> 00:22:30,560 Speaker 1: He's done insane events all over the world. And we 353 00:22:30,600 --> 00:22:36,159 Speaker 1: had an amazing talk about motivation and inspiration and running. 354 00:22:36,960 --> 00:22:41,000 Speaker 1: Linda Yeager, woman I have worked with on TV and said, 355 00:22:41,040 --> 00:22:42,200 Speaker 1: you have to be on the show. She is in 356 00:22:42,280 --> 00:22:47,480 Speaker 1: her sixties, phenomenal, one of the most balanced, healthy, strong 357 00:22:49,040 --> 00:22:51,320 Speaker 1: women I have ever met and worked with, and just 358 00:22:51,520 --> 00:22:56,040 Speaker 1: inspirational to those who think they're too old fifties, sixties, 359 00:22:56,080 --> 00:23:00,399 Speaker 1: seventies and beyond. Nope, she lifts weights, She has the 360 00:23:00,480 --> 00:23:07,920 Speaker 1: positive attitude. She is so inspirational. So if you are anyone, 361 00:23:08,359 --> 00:23:13,240 Speaker 1: she's going to inspire, but especially men and women fifty plus. 362 00:23:14,080 --> 00:23:17,760 Speaker 1: She is a phenomenal role model in what you can 363 00:23:18,520 --> 00:23:22,879 Speaker 1: be and that age truly is just a number. And 364 00:23:23,080 --> 00:23:26,879 Speaker 1: finally we had Wendy earl Beck. She I had on 365 00:23:27,080 --> 00:23:29,639 Speaker 1: was a two or three times one of the smartest, 366 00:23:30,200 --> 00:23:34,359 Speaker 1: most down to earth nutritionists. We talked about eggs, we 367 00:23:34,480 --> 00:23:40,680 Speaker 1: talked about breakfast, so many food myths, and I love 368 00:23:40,760 --> 00:23:46,280 Speaker 1: her because she is so backed by science and she 369 00:23:46,440 --> 00:23:51,800 Speaker 1: will debunk all of those fads and the bad nutrition 370 00:23:52,240 --> 00:23:56,480 Speaker 1: information and myths with science. So had her on several times, 371 00:23:56,560 --> 00:23:58,800 Speaker 1: and we'll have her on several times more for sure, 372 00:23:59,480 --> 00:24:05,320 Speaker 1: and totally Sally Calcisma, another cancer survivor, amazing story. She 373 00:24:05,480 --> 00:24:07,840 Speaker 1: just came out with a new book or her first book, 374 00:24:08,160 --> 00:24:10,320 Speaker 1: and we will have her back on as a result. 375 00:24:10,359 --> 00:24:13,280 Speaker 1: All right. So they are just a handful of the 376 00:24:13,400 --> 00:24:17,800 Speaker 1: people who really inspired me and hopefully inspired you and 377 00:24:18,000 --> 00:24:21,080 Speaker 1: educated you, and just the best of the best in 378 00:24:21,200 --> 00:24:26,879 Speaker 1: all of those different buckets. Motivation, inspiration, education, quick break 379 00:24:27,320 --> 00:24:29,720 Speaker 1: when we come back, I'm gonna finish this up, talk 380 00:24:29,760 --> 00:24:32,680 Speaker 1: about some of the fifth tips, the nutrition we talked 381 00:24:32,720 --> 00:24:36,399 Speaker 1: about in the past two hundred episodes, we did workouts 382 00:24:37,640 --> 00:24:41,359 Speaker 1: and that motivation, all right, So final break when we 383 00:24:41,440 --> 00:24:43,320 Speaker 1: come back, and to wrap it all up, looking back 384 00:24:43,359 --> 00:24:58,960 Speaker 1: at two shows. We'll be right now, all right, two 385 00:24:59,240 --> 00:25:02,560 Speaker 1: D episode I said, let's just do a quick retrospective 386 00:25:02,600 --> 00:25:04,960 Speaker 1: look back, especially for those of you who are maybe 387 00:25:05,040 --> 00:25:07,359 Speaker 1: joining the podcast for the first time. You have a 388 00:25:07,400 --> 00:25:11,840 Speaker 1: couple under your belt, just reiterating what this show is about, 389 00:25:12,000 --> 00:25:15,040 Speaker 1: has been about, and will continue to be about. Uh 390 00:25:15,400 --> 00:25:18,400 Speaker 1: listener mail bag. One of my favorite shows. I've done 391 00:25:18,400 --> 00:25:21,040 Speaker 1: a handful. That's where you reach out to me through 392 00:25:21,600 --> 00:25:26,320 Speaker 1: you know, Instagram, Email, Twitter and ask questions, comments, and 393 00:25:26,720 --> 00:25:29,360 Speaker 1: I take them all down and I answer them all 394 00:25:29,760 --> 00:25:33,959 Speaker 1: within a show. So so many great questions again, from 395 00:25:34,040 --> 00:25:38,479 Speaker 1: nutrition to motivation, to strength, training to myths. Those listener 396 00:25:38,560 --> 00:25:41,679 Speaker 1: mail bag shows are some of my favorite. I did 397 00:25:41,720 --> 00:25:45,000 Speaker 1: a handful of shows called the Power of the Power 398 00:25:45,040 --> 00:25:47,040 Speaker 1: of the push Up, the Power of the Squat, the 399 00:25:47,119 --> 00:25:50,280 Speaker 1: Power of the plank, the Power of the lunge. And 400 00:25:51,440 --> 00:25:53,760 Speaker 1: these are exercises that I've been doing forever that I 401 00:25:53,880 --> 00:25:56,080 Speaker 1: used with my clients when I was a trainer. They 402 00:25:56,119 --> 00:26:00,960 Speaker 1: are body weight exercises. They hit all the best of 403 00:26:01,040 --> 00:26:03,560 Speaker 1: the best when it comes to exercises in that no 404 00:26:03,640 --> 00:26:06,600 Speaker 1: equipment required, You can do them anywhere at any time. 405 00:26:07,040 --> 00:26:09,600 Speaker 1: You can modify them for the beginner all the way 406 00:26:09,680 --> 00:26:13,960 Speaker 1: up to the super advanced, and they work and they 407 00:26:14,040 --> 00:26:19,639 Speaker 1: work simple yet effective push up squats, planks, lunges, and 408 00:26:19,720 --> 00:26:22,720 Speaker 1: there are more. The fit tips that came along a 409 00:26:22,840 --> 00:26:26,080 Speaker 1: little later into the show. So did a handful of shows, 410 00:26:26,119 --> 00:26:28,120 Speaker 1: and then we decided, hey, let's do one a week. 411 00:26:28,440 --> 00:26:31,760 Speaker 1: Generally they've been on Fridays and they are just shorter shows. 412 00:26:32,240 --> 00:26:33,720 Speaker 1: And I love when people reach out and say, we 413 00:26:33,760 --> 00:26:35,720 Speaker 1: want those shows to be longer. I get it. I 414 00:26:35,800 --> 00:26:38,080 Speaker 1: want to do them. I want every episode to be longer. 415 00:26:38,160 --> 00:26:40,000 Speaker 1: But I get it. I got to keep it concise 416 00:26:40,480 --> 00:26:43,440 Speaker 1: or on the shorter side. But done a handful of 417 00:26:43,560 --> 00:26:47,720 Speaker 1: fit tips which are so just hopefully helpful to you 418 00:26:47,960 --> 00:26:51,399 Speaker 1: to to get through those quick kind of questions you have. 419 00:26:52,119 --> 00:26:54,520 Speaker 1: What have we done? We've done? What is eating clean? 420 00:26:54,840 --> 00:26:57,720 Speaker 1: You know? What does clean mean? A carb? Cycling? You 421 00:26:57,800 --> 00:26:59,880 Speaker 1: may have seen, you know or have a friend who's 422 00:27:00,000 --> 00:27:01,760 Speaker 1: cycling their carbs. What does that mean? That was a 423 00:27:01,840 --> 00:27:04,560 Speaker 1: fit tip. Net carbs. You can see the theme here. 424 00:27:04,800 --> 00:27:08,159 Speaker 1: Lots of carbs, right? What are net carbs mean? A 425 00:27:08,240 --> 00:27:11,399 Speaker 1: lot of this is about the confusing nutrition labels. It 426 00:27:11,560 --> 00:27:13,080 Speaker 1: is so great to be able to break those down 427 00:27:13,160 --> 00:27:16,439 Speaker 1: for you in a quick show. Empty calories, what does 428 00:27:16,560 --> 00:27:20,040 Speaker 1: that mean? Super foods? What's a super food? Is it 429 00:27:20,160 --> 00:27:22,399 Speaker 1: just a healthy food? Maybe I talked about that in 430 00:27:22,440 --> 00:27:25,400 Speaker 1: a quick fit tip. Can you turn muscle into fat? 431 00:27:26,040 --> 00:27:27,879 Speaker 1: You know there's some of these topics that, yeah, I 432 00:27:27,880 --> 00:27:30,560 Speaker 1: could talk about them longer, but why if I can 433 00:27:30,600 --> 00:27:32,840 Speaker 1: give you the quick answer? And I know many of 434 00:27:32,920 --> 00:27:35,639 Speaker 1: you wanted even quicker, but you know, those fit tips 435 00:27:35,760 --> 00:27:38,520 Speaker 1: perfect place to do it. And finally again there's so 436 00:27:38,680 --> 00:27:41,080 Speaker 1: many but macros. What are macros? You might have a 437 00:27:41,119 --> 00:27:44,199 Speaker 1: friend who are counting their macros. That was a fit 438 00:27:44,280 --> 00:27:47,840 Speaker 1: tip as well. Did a bunch on nutrition. You know, 439 00:27:47,840 --> 00:27:51,760 Speaker 1: I'm a certified sports nutritionist exercise physiologist. Energy is a 440 00:27:51,840 --> 00:27:55,600 Speaker 1: huge part of the research and the studies. Talked about 441 00:27:55,640 --> 00:27:58,320 Speaker 1: the power of breakfast. I'm a big believer in that, 442 00:27:58,520 --> 00:28:01,480 Speaker 1: and talked about the research behind that. Talked about sports 443 00:28:01,480 --> 00:28:04,480 Speaker 1: strengths who there for that They're not bad for you. 444 00:28:04,680 --> 00:28:09,480 Speaker 1: They were invented, created for a specific purpose, and for 445 00:28:09,720 --> 00:28:13,320 Speaker 1: that purpose they are super effective. Talked about my experience, 446 00:28:13,440 --> 00:28:15,159 Speaker 1: you know, and that's a huge part of this is 447 00:28:15,520 --> 00:28:17,560 Speaker 1: you know, I do these races all over the world. 448 00:28:17,640 --> 00:28:20,960 Speaker 1: I have continued to challenge myself physically in so many 449 00:28:21,040 --> 00:28:23,840 Speaker 1: different realms. It was a natural bodybuilder for a couple 450 00:28:23,840 --> 00:28:26,920 Speaker 1: of years. Huge thing that I've been doing forever though, 451 00:28:27,000 --> 00:28:31,440 Speaker 1: is endurance races, marathons, ultra marathons, ironman triathlons. It's always 452 00:28:31,440 --> 00:28:35,560 Speaker 1: a little challenging and and you know, you gotta be careful. 453 00:28:35,680 --> 00:28:38,640 Speaker 1: I would argue when you're sharing and I get it, 454 00:28:38,760 --> 00:28:41,920 Speaker 1: but listen, one of my favorite shows I did and 455 00:28:42,000 --> 00:28:44,000 Speaker 1: I did it. I think it was the day or 456 00:28:44,040 --> 00:28:47,560 Speaker 1: two after, so super fresh in my mind was when 457 00:28:47,600 --> 00:28:49,600 Speaker 1: I ran across the Grand Canyon and back when of 458 00:28:49,640 --> 00:28:51,360 Speaker 1: the single greatest things I've done. And I've had some 459 00:28:51,440 --> 00:28:55,240 Speaker 1: pretty amazing experiences with racing and events around the world, 460 00:28:55,320 --> 00:28:58,239 Speaker 1: but that that was a whole new level. So did 461 00:28:58,280 --> 00:29:01,160 Speaker 1: a show on that my Grand Canyon Rim to Rim 462 00:29:01,560 --> 00:29:06,080 Speaker 1: to Rim run. Really fun show for me and hopefully 463 00:29:06,160 --> 00:29:08,520 Speaker 1: for you. I did get feedback many of you did 464 00:29:08,640 --> 00:29:12,320 Speaker 1: enjoy that. Then I gave you workouts and I'll continue 465 00:29:12,360 --> 00:29:14,760 Speaker 1: to do those, and I love when people reach out 466 00:29:14,760 --> 00:29:16,400 Speaker 1: and say, hey, I've been doing that and it works. 467 00:29:16,680 --> 00:29:19,000 Speaker 1: I gave you a ten minute arm workout with dumbells, 468 00:29:19,320 --> 00:29:22,160 Speaker 1: six body weight exercises to bulletproof your lower body. I 469 00:29:22,200 --> 00:29:25,640 Speaker 1: gave you a twelve minute workout, three cardio workouts to 470 00:29:25,760 --> 00:29:29,520 Speaker 1: maximize your time and results, five minute core workout. And 471 00:29:29,600 --> 00:29:33,400 Speaker 1: you can see a theme here shorter workouts, And yes, 472 00:29:33,520 --> 00:29:36,840 Speaker 1: that's what I do primarily. Yes, we can still go 473 00:29:36,920 --> 00:29:38,400 Speaker 1: to the gym, you can still work out for an 474 00:29:38,400 --> 00:29:40,280 Speaker 1: hour when you want to and when you have the time, 475 00:29:40,320 --> 00:29:42,400 Speaker 1: but you do not have to. And that's why my 476 00:29:42,560 --> 00:29:45,160 Speaker 1: most recent book is The micro Workout Plan. If you 477 00:29:45,240 --> 00:29:47,960 Speaker 1: actually think about what you do, most people, many people, 478 00:29:48,000 --> 00:29:49,960 Speaker 1: when they go to the gym, what do you do? 479 00:29:50,400 --> 00:29:52,680 Speaker 1: You do a five minute warm up, you do five 480 00:29:52,760 --> 00:29:55,600 Speaker 1: minutes of core exercises, You stretch for five minutes, you 481 00:29:55,640 --> 00:29:59,000 Speaker 1: do five minutes of arms, five minutes of legs. You 482 00:29:59,080 --> 00:30:02,760 Speaker 1: know you're breaking it up into different sections and and 483 00:30:03,400 --> 00:30:07,320 Speaker 1: things focuses, well, you can separate those. You can do 484 00:30:07,440 --> 00:30:09,320 Speaker 1: five minutes in the morning, you can do five minutes 485 00:30:09,920 --> 00:30:12,600 Speaker 1: at lunch, you can do fifteen minutes in the evening. 486 00:30:13,280 --> 00:30:16,480 Speaker 1: It does not have to be consecutive. And when the 487 00:30:16,600 --> 00:30:19,840 Speaker 1: number one reason people give, although COVID and I've done 488 00:30:19,840 --> 00:30:21,840 Speaker 1: the shows on that should have taught us differently, the 489 00:30:21,920 --> 00:30:24,360 Speaker 1: reason why they say they don't exercises lack of time. 490 00:30:25,560 --> 00:30:28,800 Speaker 1: This should be great news and the science supports it all. 491 00:30:29,760 --> 00:30:33,120 Speaker 1: And finally, motivation psychology, as I said, it is such 492 00:30:33,160 --> 00:30:36,560 Speaker 1: an enormous part of all of this. It is paramount 493 00:30:37,280 --> 00:30:40,960 Speaker 1: to you achieving your goals. Because most people you know 494 00:30:41,080 --> 00:30:43,280 Speaker 1: what you need to do, it's how do you do 495 00:30:43,480 --> 00:30:46,640 Speaker 1: it and how do you do it consistently? So I 496 00:30:46,760 --> 00:30:50,200 Speaker 1: did a bunch of shows on just that. Some included 497 00:30:50,280 --> 00:30:53,240 Speaker 1: why you can't always beat Yesterday sounds good, can't do it, 498 00:30:53,280 --> 00:30:56,600 Speaker 1: shouldn't do it, and it's only gonna serve to discourage you. 499 00:30:57,240 --> 00:30:59,520 Speaker 1: And that goes to a show I did called exercise Guilt, 500 00:31:00,320 --> 00:31:05,160 Speaker 1: not helpful and not necessary. And then the true sports 501 00:31:05,200 --> 00:31:08,560 Speaker 1: Psychology Mental Practice. I did a show on that, the 502 00:31:08,680 --> 00:31:12,040 Speaker 1: power of self talk, one of my favorite topics. And 503 00:31:12,120 --> 00:31:17,959 Speaker 1: then the stress response. Such a cool subject and how 504 00:31:18,120 --> 00:31:23,080 Speaker 1: we are in charge of stress. Stress is how we 505 00:31:23,200 --> 00:31:27,800 Speaker 1: respond to something anxiety, things like that. So what a 506 00:31:28,120 --> 00:31:30,920 Speaker 1: what a great show, especially in the times we are 507 00:31:31,000 --> 00:31:35,000 Speaker 1: living in and just finally going to give you some 508 00:31:35,120 --> 00:31:38,280 Speaker 1: of my favorite shows. While you Can't outrun your Fork 509 00:31:39,200 --> 00:31:42,080 Speaker 1: is such great math. Yes, it gets depressing for people 510 00:31:42,200 --> 00:31:44,640 Speaker 1: when you tell them that if you run a marathon, 511 00:31:44,800 --> 00:31:48,160 Speaker 1: generally speaking, your nine hundred calorie short of burning a pound, 512 00:31:48,560 --> 00:31:50,800 Speaker 1: and you go, what's the point all those other shows? 513 00:31:51,320 --> 00:31:53,920 Speaker 1: Exercise is not just about weight law, especially at the time. 514 00:31:53,960 --> 00:31:57,760 Speaker 1: But that's the math that you're not being told. Okay, 515 00:31:58,720 --> 00:32:01,480 Speaker 1: why the fat burning zone is BS has to be 516 00:32:01,560 --> 00:32:05,240 Speaker 1: taken off those exercise machines. Fuzzy math. You don't get 517 00:32:05,280 --> 00:32:10,400 Speaker 1: more by doing less. You don't burn more fat total 518 00:32:10,520 --> 00:32:14,280 Speaker 1: fat calories. Yes, you burn a greater percentage, but it's irrelevant. 519 00:32:14,880 --> 00:32:17,320 Speaker 1: It's irrelevant to your goals. You don't get more by 520 00:32:17,360 --> 00:32:19,440 Speaker 1: doing less. And if you have a trainer who tells 521 00:32:19,440 --> 00:32:21,080 Speaker 1: you you're working out too hard, and that's the reason 522 00:32:21,160 --> 00:32:25,600 Speaker 1: you're not losing weight because you're you're burning the wrong macros, 523 00:32:25,640 --> 00:32:29,560 Speaker 1: the wrong energy source. Wrong. It's about total calories and 524 00:32:29,680 --> 00:32:34,080 Speaker 1: total fat calories. You work harder, you burn both, burn 525 00:32:34,240 --> 00:32:39,400 Speaker 1: more of both. Okay, Prehab versus Rehab did a whole 526 00:32:39,440 --> 00:32:41,480 Speaker 1: show on that and talk about it during just about 527 00:32:41,480 --> 00:32:45,480 Speaker 1: every show because it keeps coming up. You're gonna exercise, 528 00:32:45,480 --> 00:32:48,160 Speaker 1: You're gonna do these exercises. You either do them because 529 00:32:48,200 --> 00:32:50,240 Speaker 1: you want to or because you have to. And those 530 00:32:50,280 --> 00:32:54,200 Speaker 1: are lower back exercises, so many different things. Shoulders leg exercises. 531 00:32:54,320 --> 00:32:57,800 Speaker 1: Do them when you're healthy so you remain healthy, but 532 00:32:57,920 --> 00:33:00,800 Speaker 1: you will do them either way. Stop worrying about second 533 00:33:00,920 --> 00:33:04,920 Speaker 1: level stuff. Great topic, what's the best protein to have? 534 00:33:05,840 --> 00:33:08,760 Speaker 1: Just focus on getting in protein. Then we can talk 535 00:33:08,760 --> 00:33:11,600 Speaker 1: about that when you're far down the road of getting 536 00:33:11,680 --> 00:33:14,440 Speaker 1: in adequate protein on a daily basis. But far too 537 00:33:14,520 --> 00:33:17,160 Speaker 1: often we focus on that second level stuff. And that 538 00:33:17,400 --> 00:33:20,880 Speaker 1: is a phenomenal show. How many times have I said phenomenal? 539 00:33:21,240 --> 00:33:24,880 Speaker 1: But it's true because so many podcasts focus on the 540 00:33:24,960 --> 00:33:28,280 Speaker 1: second level stuff. If you're not getting in as I 541 00:33:28,320 --> 00:33:30,120 Speaker 1: said in the show, if I told you P protein 542 00:33:30,280 --> 00:33:32,960 Speaker 1: is the the single best protein to to take in, 543 00:33:33,080 --> 00:33:34,760 Speaker 1: are you gonna really just take that in every day? 544 00:33:34,840 --> 00:33:37,800 Speaker 1: You're gonna find P protein in the restaurants you go to. No, 545 00:33:38,000 --> 00:33:41,360 Speaker 1: it's about getting in protein second level stuff. What's the 546 00:33:41,400 --> 00:33:46,360 Speaker 1: best time of data exercise when you can? End of story. Yes, 547 00:33:46,400 --> 00:33:49,200 Speaker 1: there's research that talks about different things hormonal and and 548 00:33:49,720 --> 00:33:54,320 Speaker 1: really kind of deep exercise science theories and concepts. How 549 00:33:54,360 --> 00:33:57,120 Speaker 1: does that apply to you? And that is so important 550 00:33:57,120 --> 00:33:59,840 Speaker 1: to the show is that, Yes, we talk about the research, 551 00:34:01,240 --> 00:34:04,920 Speaker 1: but what is so important is can and will you 552 00:34:05,040 --> 00:34:08,200 Speaker 1: apply it? And we have to take that into account 553 00:34:08,280 --> 00:34:12,759 Speaker 1: for everything. One of my favorite shows too, Why the 554 00:34:12,840 --> 00:34:17,240 Speaker 1: Peloton Backlash was wrong? And I got some great emails 555 00:34:17,360 --> 00:34:22,840 Speaker 1: that told me I was wrong. I'll leave it at that, 556 00:34:23,760 --> 00:34:26,240 Speaker 1: but that leads to one of my final favorite shows 557 00:34:26,440 --> 00:34:29,480 Speaker 1: exactly leads right into it. Eight ways to measure exercise 558 00:34:29,520 --> 00:34:32,720 Speaker 1: success instead of the scale. One of the top themes 559 00:34:33,080 --> 00:34:37,480 Speaker 1: you will hear on Fitness Disrupted is that exercise is 560 00:34:37,520 --> 00:34:42,920 Speaker 1: about what you gain, not just what you lose. It's 561 00:34:42,920 --> 00:34:47,239 Speaker 1: actually way more about what you gain rather than what 562 00:34:47,360 --> 00:34:53,480 Speaker 1: you lose. Mental so many things. You do not judge 563 00:34:53,880 --> 00:34:56,880 Speaker 1: the success of your program based on the number on 564 00:34:56,960 --> 00:35:02,320 Speaker 1: a scale. Your relationship with gravity. Okay, it's enough. Just 565 00:35:02,400 --> 00:35:05,520 Speaker 1: a quick retrospective, not so quick, a little longer than 566 00:35:05,560 --> 00:35:08,680 Speaker 1: I thought I had to be done. I hope you 567 00:35:08,760 --> 00:35:11,200 Speaker 1: enjoyed it. And if you're again a new listener to 568 00:35:11,280 --> 00:35:13,279 Speaker 1: the show, kind of gave you an overview and gave 569 00:35:13,320 --> 00:35:14,600 Speaker 1: you an idea of what you can go back and 570 00:35:14,719 --> 00:35:17,520 Speaker 1: listen to. The goal is still the same. Goal is 571 00:35:17,560 --> 00:35:20,440 Speaker 1: always the same, and I'm not perfect in my delivery. 572 00:35:20,480 --> 00:35:23,040 Speaker 1: I get it. And yeah, I talk about myself, but 573 00:35:23,120 --> 00:35:26,800 Speaker 1: that's for a reason, A kind of show you that 574 00:35:27,360 --> 00:35:30,680 Speaker 1: I got some experience in this field and be that 575 00:35:30,760 --> 00:35:34,719 Speaker 1: I'm doing it. Far too many people don't have either 576 00:35:34,760 --> 00:35:37,400 Speaker 1: of those that are in the fitness world didn't study 577 00:35:37,440 --> 00:35:41,000 Speaker 1: it at all and don't even do it. Because you 578 00:35:41,040 --> 00:35:46,080 Speaker 1: see a picture on Instagram doesn't mean that they are healthy, 579 00:35:46,640 --> 00:35:49,640 Speaker 1: all right, And yeah, it's tough to tell the truth 580 00:35:49,760 --> 00:35:53,080 Speaker 1: in this industry. It's uncomfortable for you. It's uncomfortable to 581 00:35:53,239 --> 00:35:55,239 Speaker 1: learn that yes you have time, that yes it's not 582 00:35:55,320 --> 00:35:58,839 Speaker 1: about your genetics, and yes you have many fitness people 583 00:35:58,920 --> 00:36:01,240 Speaker 1: telling you what you want to hear. Is that helpful 584 00:36:01,280 --> 00:36:05,520 Speaker 1: to you? And when it's literally a life or death subject. 585 00:36:06,080 --> 00:36:07,680 Speaker 1: As I said in a recent podcast, you don't have 586 00:36:07,760 --> 00:36:10,600 Speaker 1: to like me, but I'm gonna get your results. I'm 587 00:36:10,600 --> 00:36:13,440 Speaker 1: gonna get your results. And I'm fine with you getting 588 00:36:13,440 --> 00:36:16,000 Speaker 1: annoyed with me, and I'm fine with you, you know, 589 00:36:16,160 --> 00:36:20,200 Speaker 1: criticizing certain things, but follow the plan because I just 590 00:36:20,280 --> 00:36:22,439 Speaker 1: want you to get results. I want you to look 591 00:36:22,480 --> 00:36:25,320 Speaker 1: your best, feel your best, and live as long as possible. 592 00:36:26,400 --> 00:36:29,400 Speaker 1: And I want those years to be the highest quality 593 00:36:29,520 --> 00:36:32,560 Speaker 1: years because it's not just about how long we live, 594 00:36:32,920 --> 00:36:37,000 Speaker 1: but how well we live. Thank you for listening. Again, 595 00:36:37,040 --> 00:36:39,200 Speaker 1: If you want to reach out, Tom h Fit is 596 00:36:39,320 --> 00:36:42,000 Speaker 1: Instagram as well as Twitter. Tom h Fit, you go 597 00:36:42,120 --> 00:36:45,680 Speaker 1: to Fitness disrupted dot com. Email me through the site. 598 00:36:46,120 --> 00:36:49,880 Speaker 1: Thank you for listening. I am Tom Holland this is 599 00:36:49,920 --> 00:36:58,440 Speaker 1: Fitness Disrupted, Believe in yourself. Fitness Disrupted is a production 600 00:36:58,520 --> 00:37:02,040 Speaker 1: of I Heart Radio. For more podcasts from I Heart Radio, 601 00:37:02,440 --> 00:37:05,840 Speaker 1: visit the i heart radio, app, Apple podcasts, or wherever 602 00:37:05,960 --> 00:37:07,480 Speaker 1: you listen to your favorite shows.