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

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted, getting

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Speaker 1: close to two years. Two years of doing this podcast

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Speaker 1: gets better and better with each and every month, and

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Speaker 1: one reason it gets better is hearing from you. Hearing

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Speaker 1: from you, questions, comments. So many of you have reached

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Speaker 1: out over that to your period and as the audience

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Speaker 1: has grown, so have the number of questions. And I

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Speaker 1: love it. And if I'm being honest, as I always am,

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Speaker 1: I you I just have a great audience, a smart audience,

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Speaker 1: a really really smart audience. And I think part of

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Speaker 1: the reason for that is that I'm not putting out

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Speaker 1: what so many other podcasts are putting out, you know,

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Speaker 1: the pseudo science, the pushing of supplements and products that

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Speaker 1: are sketchy at best. So if you're looking for that

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Speaker 1: quick solution, this is not the show for you, although

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Speaker 1: I'm gonna give you takeaways, like you know, exercises, little

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Speaker 1: short workouts you can do right away, advice that yes, actionable,

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Speaker 1: really helpful advice. And when you follow a handful of

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Speaker 1: those things and more over time, your results are going

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Speaker 1: to be incredible. And I've heard from many of you

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Speaker 1: who have done just that. But no, this isn't a

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Speaker 1: show about quick fixes or bogus claims. This is the

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Speaker 1: real deal. This is science, this is experience, and I

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Speaker 1: just love the audience that is following this. Now. I

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Speaker 1: love you and the questions you ask, and so yes,

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Speaker 1: listener mailbag number seven seven and this is eleven eleven

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Speaker 1: awesome questions of all different types, but just amazing questions.

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Speaker 1: There's not there's not one question I'm thinking back now

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Speaker 1: that I have received that isn't great because there are

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Speaker 1: no dumb questions, and hopefully I answer many with the

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Speaker 1: shows themselves. But it takes a long time for many

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Speaker 1: of the concepts and just topics to sink in. I

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Speaker 1: get that I've talked about why you know. Every Christmas,

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Speaker 1: I get three textbooks from my wife, Exercise fizz A,

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Speaker 1: Sports Nutrition, and something to do with sports psychology, with behavior,

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Speaker 1: with motivation, many of the same concepts over and over

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Speaker 1: and over again. But when you read them numerous times

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Speaker 1: written in different ways, things sink in differently. I mean,

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Speaker 1: let's let's face it, we need to move more and

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Speaker 1: eat better, right, we all pretty much know that. But

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Speaker 1: something's gonna resonate something's gonna hit home the changes behavior

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Speaker 1: that makes you understand the concept, but it's not right away,

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Speaker 1: so you need to hear it many different times in

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Speaker 1: numerous different ways. So it's a long winded way of saying,

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Speaker 1: keep asking the same questions because I get it. I

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Speaker 1: get it. So yeah, just a great handful of questions,

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Speaker 1: eleven in total. And for those of you who may

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Speaker 1: be starting your first listener mailbag show with this one

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Speaker 1: number seven. A little different from other shows in that

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Speaker 1: I equate this too being at a cocktail party when

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Speaker 1: I'm around friends who know what I do, or people

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Speaker 1: ask and I tell them. Inevitably, I get these questions,

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Speaker 1: and I love what I do. And I often say,

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Speaker 1: listen to my podcast now because we have covered so

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Speaker 1: many I have covered so many of the questions, but

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Speaker 1: I love to answer them. But that's why this show

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Speaker 1: is a little different in that it's kind of a

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Speaker 1: quick fireway. So I have, like, you know, eight to

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Speaker 1: ten bullet points underneath each question. But this is as

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Speaker 1: if you came up to me at a cocktail party

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Speaker 1: and asked me this question, and I'm gonna give you hopefully.

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Speaker 1: I always go a little longer than I want to,

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Speaker 1: but especially because we have eleven questions, I'm gonna try

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Speaker 1: to keep it concise a couple of minutes, a couple

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Speaker 1: of minutes at most, and oftentimes that's all you need.

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Speaker 1: And let me just finished by saying, there are topics

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Speaker 1: in these questions that I have and will go into

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Speaker 1: much greater depth in separate podcasts. But for the purposes

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Speaker 1: of this show, you asked a question, I'm going to

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Speaker 1: answer it in a few minutes or less and then

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Speaker 1: go much deeper at a different time. All right, there

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Speaker 1: you have it, quick break. When we come back with

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Speaker 1: mail Bag number seven, we'll be right back, and we

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Speaker 1: are back listener. Mail Bag number seven is this episode

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Speaker 1: awesome questions all over the place, which is fantastic. We've

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Speaker 1: got motivation, we've got exercise, we've got nutrition, we've got

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Speaker 1: it all and challenging questions, including the first one. Including

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Speaker 1: the first one. And I put this right up front

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Speaker 1: to just start with a bang. Right, So for those

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Speaker 1: runners out there, this question very simple. Can you please

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Speaker 1: talk about runner's stomach? I can't find a lot of

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Speaker 1: information on this subject now runner's stomach. And again, I

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Speaker 1: obviously have to make assumptions because I can't ask any

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Speaker 1: follow up questions, so apologies if I get it wrong,

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Speaker 1: but I think most often I get it right as

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Speaker 1: far as as what you're asking about. So runner's stomach

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Speaker 1: for those of you who are confused, many people, most

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Speaker 1: people have had it right. When you run, it's basically

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Speaker 1: g I distress, gastro intestinal distress, and it's super super

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Speaker 1: super common. Many different terms for it. One is runners trots,

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Speaker 1: and that is going a little further and telling you, uh,

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Speaker 1: you know what the g I distress leads to. But

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Speaker 1: super common, super common. And let me say this that

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Speaker 1: you know written a handful of books. My sports nutrition

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Speaker 1: book is Swim Bike, Run Eat, and yes it's for

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Speaker 1: triathletes specifically, but it applies to runners as well to

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Speaker 1: pretty much all athletes. So I would encourage if you

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Speaker 1: have questions and want to go a little deeper, Swim Bike,

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Speaker 1: Run EAT. It's all about sports nutrition and basically fueling

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Speaker 1: your your activity because carbs and fats and protein and

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Speaker 1: hydration don't really change, well, no, they don't from sport

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Speaker 1: to sport. We can use that broad overview and paint

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Speaker 1: that with a broad brush. Hydration, refueling, energy from carbohydrate,

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Speaker 1: all that kind of stuff is in that book. I

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Speaker 1: had this. I had insanely bad g I issues for

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Speaker 1: years when I was really getting into racing, and I

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Speaker 1: couldn't figure out for the life of me. And you know,

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Speaker 1: it actually got kind of crazy, but not not no

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Speaker 1: need to go into that here. I figured it out slowly.

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Speaker 1: It took time. So the short shorter answer to this

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Speaker 1: is that was the hardest book I've had to write.

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Speaker 1: Why because it is so individualized. Yes, carbohydrates and facts

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Speaker 1: and proteins do certain things scientifically, same with hydration and

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Speaker 1: sodium and sports drinks and all those things. But what

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Speaker 1: works for you is what works for you. So that's

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Speaker 1: why when I get the question what should I eat

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Speaker 1: before workout? It depends and so many things, the length

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Speaker 1: of your workout, what you're doing, your goals, but most

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Speaker 1: of all, what your stomach can taller. Right, I found

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Speaker 1: out and I'm still figuring out. But later in life,

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Speaker 1: my body doesn't like lactose. Later in life, I don't

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Speaker 1: think my body likes peanut butter, which is crushing because

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Speaker 1: that was one of my favorite things. But I have

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Speaker 1: found that those g I issues, And again, it took

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Speaker 1: a long time because you have to experiment, and that

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Speaker 1: is the short takeaway to this question is that you

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Speaker 1: gotta experiment, and it's going to take some time. And

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Speaker 1: ideally what you will do is try the same thing

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Speaker 1: several times, keep a log on how you feel, and

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Speaker 1: try things multiple times. Just because something doesn't work one

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Speaker 1: time or does work one time, doesn't mean it will.

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Speaker 1: But you know, I spoke with my new GP doctor

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Speaker 1: about this very subject when I first saw her for

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Speaker 1: the first time, and we basically came to the same

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Speaker 1: conclusion and agreed that when you go to whole foods,

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Speaker 1: stay away from things that are you know, possessed and

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Speaker 1: you know have multiple ingredients. Bananas, Uh, these are the

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Speaker 1: better things, uh, fruit, oatmeal, you know, toast, simple things,

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Speaker 1: those generally work better for people. So you have to

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Speaker 1: find what works for you. And I know it's kind

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Speaker 1: of a horrible answer and that I can't give you

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Speaker 1: a definitive reason for runners trucks, and by the way,

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Speaker 1: and for runner's stomach. If anyone says to you, here's

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Speaker 1: exactly what it is. No, I mean, it's similar to cramping.

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Speaker 1: The ideology of cramping. Yes, we have some ideas and

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Speaker 1: there's some things you can do obviously, but it's different

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Speaker 1: for different people. So you should go to simple foods,

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Speaker 1: simple simple foods and listen. For short runs, you may

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Speaker 1: not need to have anything in there. I'll finish up

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Speaker 1: with this and again we'll always go along and I'll

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Speaker 1: try to tighten these up. There used to be something

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Speaker 1: called carbon forces and I wrote about this in my

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Speaker 1: marathon and triathlon first triathlon books, and it was just

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Speaker 1: straight carbohydrate and I used to use that before Iron

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Speaker 1: Man in marathons. It was so easy on my stomach.

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Speaker 1: It was liquid. Actually met a pro triathlete from Yugoslavia

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Speaker 1: back in the day New Zealand and he had a

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Speaker 1: case of these in his room and those work for

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Speaker 1: me because it was simple on my stomach, it was carbohydrate.

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Speaker 1: I needed that fuel. And this is obviously for longer

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Speaker 1: distance races and events, but it worked. So carbohydrate is

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Speaker 1: generally what you want before activity to fuel your body

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Speaker 1: quick um energy, depending on again what your specific workout

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Speaker 1: will be. But you have to experiment, you have to

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Speaker 1: figure out what works for you. And one final point,

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Speaker 1: this is a great time and reason to go work

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Speaker 1: with a sports nutritionist one to three sessions or so,

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Speaker 1: someone like Yes, Wendy Earl Beck who have had on

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Speaker 1: the show. And now because of the Internet and Zoom

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Speaker 1: and things like that, you can have access to some

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Speaker 1: of the best people no matter where you live. So

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Speaker 1: that's where I'm gonna leave it. It's specific. You got

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Speaker 1: to experiment. It can get better. I mean, I had

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Speaker 1: it really bad for you know, longer than I care

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Speaker 1: to admit. But it took me a while to figure

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Speaker 1: it out because I had to slowly figure out what

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Speaker 1: worked and what didn't work for me. There you go,

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Speaker 1: all right, all right, try to tighten these up? Can you? Can?

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Speaker 1: You give us your thoughts on inversion tables. Don't own one,

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Speaker 1: have tried them, have never purchased one, have had clients

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Speaker 1: who have used them and liked them. If they don't

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Speaker 1: hurt you, which I don't think they do in my experience,

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Speaker 1: and and you know research that's a good thing. They

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Speaker 1: make lots of claims depending on which table you're buying

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Speaker 1: from whom, and so inversion tables for those of you

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Speaker 1: don't know, and again I'm assuming this is what the

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Speaker 1: person meant. But you know where you get on that

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Speaker 1: table and you hang upside down like a bat right

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Speaker 1: and they talk about back pain and gravity and your

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Speaker 1: spine getting compressed throughout the day, and this is a

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Speaker 1: great way to basically stretch out, you know, use gravity

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Speaker 1: in a different way. Gravity is pulling us down. Well,

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Speaker 1: flip it and maybe that will help you. So if

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Speaker 1: I could follow up with this person, I say, why

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Speaker 1: are you doing it? Is it back pain? Is that

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Speaker 1: the reason you're doing it? Quite often that is. And

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Speaker 1: let me just read. You pulled a great line from

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Speaker 1: the spine center of Baton Rouge, and I think this,

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Speaker 1: I know that this summarizes my thoughts exactly. They say,

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Speaker 1: and I quote. Any medical practitioner who has ever treated

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Speaker 1: a significant number of spine patients has been asked the

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Speaker 1: question do inversion tables work? The answer is drumroll please.

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Speaker 1: Sometimes a number of studies have been done to determine

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Speaker 1: the effectiveness of inversion tables on acute pain and or

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Speaker 1: chronic pain of the back. So there we go. So

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Speaker 1: often that's the reason. Right to date, most studies, including

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Speaker 1: the most well designed studies, failed to show a significant

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Speaker 1: long term benefit to inversion therapy. Okay, I'm different from

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Speaker 1: most people many different, many ways in this industry, but

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Speaker 1: I'm gonna pull out that final sentence failed to show

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Speaker 1: a significant long term so it shows what does that say?

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Speaker 1: So it goes, maybe not significant, but some short term benefit.

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Speaker 1: So that's what so many of you are looking for

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Speaker 1: with back pain. I get it. So this is where

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Speaker 1: I say, listen. I don't want you to spend a

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Speaker 1: crazy amount of money on an inversion table. But like

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Speaker 1: so many other things, whether it's recovery or whatever it is,

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Speaker 1: my philosophy is what if it doesn't hurt you, if

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Speaker 1: it feels better in the short term, I'm okay with that.

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Speaker 1: But what did I just do a show about cause

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Speaker 1: versus symptoms. If back pain is your issue and you

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Speaker 1: are just doing this and and getting the short term

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Speaker 1: you know, feeling better, that's fine. I want you to

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Speaker 1: feel better obviously and less pain. But I want you

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Speaker 1: to work on the cause. And what would I recommend?

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Speaker 1: Drumroll please? Yes, those of you who have listened to

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Speaker 1: my you know, podcasts on planking and body weight exercise

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Speaker 1: and everything like that. No, I want you to strengthen

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Speaker 1: your back, and I want you to increase your flexibility.

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Speaker 1: Strengthen and increase your flexibility. Low we're back. What does

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Speaker 1: that mean? The exercises the PREHB versus rehab, the planks,

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Speaker 1: the bridges, the simple simple body weight exercises that when

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Speaker 1: you do them a few times a week for a

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Speaker 1: few minutes at a time, can make a world of difference.

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Speaker 1: I am standing as I do this. You are probably

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Speaker 1: sitting throughout the day. Your hip flexures get tight, it

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Speaker 1: pulls you forward, it causes back pain. So we need

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Speaker 1: to stretch and we need to strengthen. So in version

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Speaker 1: table sure that they feel better. You have a couple

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Speaker 1: of dollars you're willing to invest in that to feel

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Speaker 1: better in the short term. Awesome. And again I'm making

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Speaker 1: the assumption that back pain is your reason. But regardless

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Speaker 1: of the reason, if it's a pain based reason, I

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Speaker 1: want you to figure out the ideology of that pain.

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Speaker 1: And as I said in that podcast, cause versus symptom,

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Speaker 1: one of these simplest ways to do that without trying

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Speaker 1: to figure out exactly what the weaknesses is, just do

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Speaker 1: full body workouts. This is why we don't spot reduce,

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Speaker 1: This is why we don't just do one body part

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Speaker 1: or focus on one area, because muscle weaknesses, muscle and

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Speaker 1: balances lead to issues. And there you go. Awesome. Question

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Speaker 1: love it, love it, love it. Oh wait, there was

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Speaker 1: one final sentence. I don't want to leave this out,

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Speaker 1: so I'm always going to give you the full story.

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Speaker 1: The final sentence from Spine Center of Baton Rouge. Let

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Speaker 1: me read the second to last. Today, most studies, including

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Speaker 1: the most well designed studies, failed to show a significant

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Speaker 1: long term benefit to inversion therapy. But then they say,

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Speaker 1: with that being said, many patients seen in a clinic

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Speaker 1: setting will swear otherwise. I want you to feel better,

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Speaker 1: but I also want you to deal with the cause.

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Speaker 1: And it goes for so many different things. And this

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Speaker 1: person had a follow up question. It's like the you know,

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Speaker 1: the press pool also had a full knee replacement. So

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Speaker 1: there's a lot going on here with this person. The

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Speaker 1: doctor told me not to do squats or leg presses,

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Speaker 1: run or jump rope. Can you suggest any exercises to

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Speaker 1: strengthen it? You all probably know by now, again, having

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Speaker 1: listened to other shows about this topic, I have a

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Speaker 1: big problem with doctors telling people not to squatter lunch

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Speaker 1: unless they put them in knee braces and you walk

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Speaker 1: around all day long with your legs perfectly straight. And

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Speaker 1: actually that's the exercise you do in therapy isometric one

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Speaker 1: of the most common ones to strengthen the quad. Does

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Speaker 1: it help yes? Is it super effective? No? And are

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Speaker 1: we squatting and lunging all day long? Yes? So that's

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Speaker 1: a huge problem. So the exercise that you many of

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Speaker 1: you have already done it most likely is that straight

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Speaker 1: leg raise. Different ways to do it, but one is

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Speaker 1: you lie flat on your back, legs are straight, You

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Speaker 1: tighten your quads, your thigh muscles, and you lift your

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Speaker 1: leg off the floor and you hold it there your

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Speaker 1: knee is locked, and then you lower it back down

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Speaker 1: and they'll have you do a couple sets, maybe two sets,

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Speaker 1: three sets, fifteen repetitions a couple of times a week.

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Speaker 1: That's great, but that is not enough in my experience

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Speaker 1: to truly strengthen and deal with the fact that you

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Speaker 1: are squatting and lunging all day long. Now let's go

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Speaker 1: back to the question, Uh, do you have to do

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Speaker 1: leg presses? Do you have to jump rope? No? Because

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Speaker 1: we're not leg pressing all day long. So you know,

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Speaker 1: I don't need you to do that. I would like

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Speaker 1: you to get to the point you could if you

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Speaker 1: wanted to, but truthfully, I haven't done the leg press

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Speaker 1: in years because I'm doing the other things, just not

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Speaker 1: in the gym. I don't need that. I can do

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Speaker 1: step ups and lunges and squats and so many other

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Speaker 1: exercise just not I did them way back in the day,

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Speaker 1: but not part of my roots. Seen right now, jumping rope. Yeah,

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Speaker 1: i'd rather you know, if you had full knee replacement,

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Speaker 1: probably shouldn't be bouncing up and down fast right away,

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Speaker 1: but that is the exercise straight leg raise. But let

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Speaker 1: me just give you. This is the only study I'm

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Speaker 1: gonna give you in this episode, but I really thought

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Speaker 1: we needed one here. The study was in February two

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Speaker 1: Recent Journal of Rheumatology and the title of the study

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Speaker 1: quadriceps weakness and risk of knee cartilage loss seen on

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Speaker 1: Magnetic resonance Imaging m r I in a population based

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Speaker 1: cohort with knee pain. Okay, again, super complicated title, but

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Speaker 1: here's what it's all about. They did isometric strength training.

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Speaker 1: So isometric is just what I described. Your muscle is

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Speaker 1: not lengthening or shortening, but you are strengthening it holding

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Speaker 1: squeezing right. Hundred sixty three people aged seventy nine of

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Speaker 1: the participants had quadriceps weakness when the study began, and

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Speaker 1: they were more likely to report higher levels of knee pain.

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Speaker 1: There you go. The less you use a muscle, the

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Speaker 1: more pain you have. The weaker it gets, the more

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Speaker 1: pain you have. Of the participants had weakness, and they

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Speaker 1: were more likely to report higher levels of me pain.

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Speaker 1: No surprise, but we need to deal with that. Right

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Speaker 1: Over a mean follow up period of three point three years,

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Speaker 1: fifteen point five percent of the participants experienced loss of

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Speaker 1: knee cartilage as viewed on m r I imaging. This

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Speaker 1: loss of cartilage occurred in forty of those with quadricept weakness,

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Speaker 1: compared with here we go eleven point seven percent of

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Speaker 1: those with normal quad strength, a threefold increased risk of

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Speaker 1: cartilage loss in those with quad weakness. This is one study,

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Speaker 1: but it is one of many, and this is why

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Speaker 1: I have such a problem with so many doctors who

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Speaker 1: don't do enough to increase people's quad strength. Okay, and

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Speaker 1: you know this one doctor around me who is one

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Speaker 1: of the best of the best, and he pushes the envelope. Well,

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Speaker 1: I should even say that he does what he should.

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Speaker 1: You know, he is having people do box jumps and

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Speaker 1: things like that progressively with you know, fold knee replacements

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Speaker 1: and thing like that. You do it progressive. Okay, so

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Speaker 1: let me just read that one more time. This loss

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Speaker 1: of cartilage occurred in those with quad weakness compared with

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Speaker 1: eleven percent of those with normal quad strength. Normal. We

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Speaker 1: need to strengthen. So yes, you start with isometric strength training.

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Speaker 1: You start by doing straight leg raises, the stuff you

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Speaker 1: would do in physical therapy. But over time, if you

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Speaker 1: were my client, we would progress two maybe squats of

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Speaker 1: one inch two inches body weight. You're not doing full

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Speaker 1: squats with a hundred pounds on your back. You're not

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Speaker 1: doing walking lunges holding dumbells. You're not even doing walking

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Speaker 1: lunges going deep. But we're gonna do one leg exercises.

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Speaker 1: We're gonna do body weight exercises. We're gonna slowly strengthen

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Speaker 1: those quads and then over time go a little deeper

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Speaker 1: and go a little deeper and get a little more stability,

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Speaker 1: and we're gonna build up your core strength. So we're

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Speaker 1: gonna build up total body strength, core strength, balance. But

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Speaker 1: we are going to progressively squat and lunge and do

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Speaker 1: things like that. Now, can everyone do those full knee

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Speaker 1: replacement again? I don't know the severity of what you

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Speaker 1: have done, but I do know that we're walking and

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Speaker 1: launching all day, so we need to figure out how

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Speaker 1: to do that and how to strengthen around that so

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Speaker 1: that you're not one of the pent with weak quad

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Speaker 1: muscles who experiences pain going too long, tend to do that,

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Speaker 1: tend to get uh worked up. Uh, let me just

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Speaker 1: read you the conclusion finally, that is in the abstract

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Speaker 1: of that study. In the symptomatic population based cohort quad

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Speaker 1: recepts weakness predicted whole knee and medial t f cartilage

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Speaker 1: loss after three years. What does that mean? The weaker

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Speaker 1: your quads are, the more cartilage you're gonna lose. To

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Speaker 1: our knowledge, this is the first study to show that

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Speaker 1: a simple clinical examination of quadritep strength can predict the

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Speaker 1: risk of knee cartlage loss. Are you kidding me? Said? Oh, yeah,

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Speaker 1: stronger your knees are muscles around your knee, I should say,

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Speaker 1: the less likely you're going to be to have issues.

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Speaker 1: And we'll leave it at that. Okay, you know what,

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Speaker 1: Let's do the final break and then boom, I'm gonna

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Speaker 1: pick up the pace. All right, final break. We'll be

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Speaker 1: right back and we are back question four of eleven.

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Speaker 1: I'm gonna pick up the pace. I love this one

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Speaker 1: of them all. Hey Tom, thanks for the previous response

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Speaker 1: to my question. See answered it in a in a

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Speaker 1: different show. I just wanted to ask you another question

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Speaker 1: about becoming a fitness professional. I'm twenty three years old

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Speaker 1: and just graduated from university with my degree and exercise science.

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Speaker 1: I'm respiring to be a trainer, coach professional in the

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Speaker 1: fitness industry. Ever since the pandemic, however, I feel like

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Speaker 1: the industry has taken a huge hit and I don't

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Speaker 1: know how to get started working. I'm currently studying for

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Speaker 1: my personal trainer certification, but feel like I'm going to

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Speaker 1: be lost after that. I guess my question is, how

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Speaker 1: would you suggest the best way is to get into

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Speaker 1: the industry established myself and find some self security. I

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Speaker 1: get this question all the time, and it's a It's

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Speaker 1: a tough one, as as many of them are. I'm

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Speaker 1: going to pull out the final words there some self security.

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Speaker 1: That's hard. It's a business where if you're someone like me,

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Speaker 1: it's you're an entrepreneur, right, fitness entrepreneur. I will just

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Speaker 1: give you my experience and what I've seen along the way,

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Speaker 1: and hey, it's worked for me. And and thank you

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Speaker 1: for this great question. First of all, greatest job in

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Speaker 1: the world, and the fact that you graduated with a

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Speaker 1: degree in exercise science, you're already way ahead of vast

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Speaker 1: majority of people in this business who don't have much

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Speaker 1: education at all. It's an Instagram world, right, So that's awesome.

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Speaker 1: When I started, when I said this is what I

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Speaker 1: was going to do for a living, I said, I'm

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Speaker 1: going to get the most education, the most certifications to

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Speaker 1: separate myself. I'm going to start doing more things like

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Speaker 1: iron Man's and marathons to you know, establish my credibility.

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Speaker 1: And what I said was, I'm going to pick and

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Speaker 1: find ten, eleven, twelve different revenue streams so that if

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Speaker 1: one is not hitting at any given time, I'll be okay.

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Speaker 1: And so, yes, I understand what you're saying about the pandemic.

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Speaker 1: Jim's are in a different state of being right now. Um,

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Speaker 1: and most people will start there as a trainer, as

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Speaker 1: a group fitness instructor. But I want you to figure

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Speaker 1: out what you are passionate about. What is your specialty.

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Speaker 1: Are you a strength person? You did say trainer? Coach professional.

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Speaker 1: So coach what sport? Are you an endurance guy? Are

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Speaker 1: you a strength person? Are you you know what? Are

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Speaker 1: you a swimmer? What was your background? What are you

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Speaker 1: passionate about? Because that's going to differentiate you right away,

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Speaker 1: and you have to be excited to go to work.

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Speaker 1: Short answer is this is not the worst time, is

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Speaker 1: the best time ever. But you've got to be hungry

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Speaker 1: and you gotta work hard. All these things that I

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Speaker 1: like my dad, which isn't a bad thing, and you

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Speaker 1: gotta take it as a business. So I will also

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Speaker 1: say that there are so many jobs. Get on in

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Speaker 1: d dot com places like that and just see the

429
00:25:27,359 --> 00:25:30,720
Speaker 1: number of jobs, especially for coaches and things like that.

430
00:25:31,240 --> 00:25:37,800
Speaker 1: And listen, Yes, once the pandemic is over, fitness business

431
00:25:37,560 --> 00:25:41,240
Speaker 1: is exploding and will continue to explode. Jim world a

432
00:25:41,240 --> 00:25:46,840
Speaker 1: little different. But start getting out there, starting networking, but

433
00:25:47,320 --> 00:25:50,280
Speaker 1: start to figure out all of your different revenue streams.

434
00:25:50,280 --> 00:25:52,200
Speaker 1: So I'll give you mine and and that will get

435
00:25:52,240 --> 00:25:53,640
Speaker 1: you started. You know, back in the day, I said

436
00:25:53,680 --> 00:25:56,159
Speaker 1: I'm gonna be a personal trainer. So that I started

437
00:25:56,200 --> 00:25:57,560
Speaker 1: doing that, and then I said, you know what, I

438
00:25:57,600 --> 00:25:59,800
Speaker 1: need access to more people. I'm gonna start teaching classes.

439
00:26:00,280 --> 00:26:03,280
Speaker 1: So as you know, training people in the gym, and

440
00:26:03,320 --> 00:26:05,800
Speaker 1: then I was teaching classes as well. That was a

441
00:26:05,880 --> 00:26:08,959
Speaker 1: regular revenue stream the classes more so than the clients,

442
00:26:08,960 --> 00:26:12,760
Speaker 1: because clients would cancel. Right. There is a science and

443
00:26:12,840 --> 00:26:15,440
Speaker 1: an R to all of this and a logic. Right,

444
00:26:15,880 --> 00:26:17,639
Speaker 1: But within that world too, I said, I'm going to

445
00:26:17,680 --> 00:26:22,280
Speaker 1: differentiate myself as a trainer, and I was. I would argue,

446
00:26:22,720 --> 00:26:25,119
Speaker 1: way more professional than the vast majority of people I

447
00:26:25,119 --> 00:26:30,120
Speaker 1: worked with, and that helped immeasurably. Right, So trainer, group,

448
00:26:30,160 --> 00:26:33,080
Speaker 1: fitness instructor. So now you've got to look at your

449
00:26:33,080 --> 00:26:37,440
Speaker 1: online presence. Teach classes online if you want coach people online.

450
00:26:37,840 --> 00:26:41,760
Speaker 1: I had a really robust coaching business for many years

451
00:26:41,760 --> 00:26:44,400
Speaker 1: where I would coach people and that was just when

452
00:26:44,440 --> 00:26:47,720
Speaker 1: the internet started. So there's so many different options now

453
00:26:47,760 --> 00:26:52,240
Speaker 1: to make money fitness wise through um the internet and

454
00:26:52,359 --> 00:26:55,400
Speaker 1: online platforms and different things like that. You know, fast

455
00:26:55,440 --> 00:26:58,240
Speaker 1: forward to today. I'm now, as I've talked about, fitness

456
00:26:58,280 --> 00:27:01,960
Speaker 1: expert in lawsuits, I can sold for many different fitness companies.

457
00:27:01,960 --> 00:27:04,879
Speaker 1: But you gotta start somewhere. So start with what you're

458
00:27:04,880 --> 00:27:07,640
Speaker 1: passionate about. Get on those job boards, start looking around,

459
00:27:07,720 --> 00:27:10,560
Speaker 1: listen at your age. I just sent out a list thing.

460
00:27:10,560 --> 00:27:12,760
Speaker 1: I'm sad that I'm not twenty three. It was to

461
00:27:12,800 --> 00:27:17,080
Speaker 1: be a strength and conditioning coach for professional hockey team

462
00:27:17,080 --> 00:27:19,919
Speaker 1: those days of sale. But you're you're right in the

463
00:27:20,119 --> 00:27:23,199
Speaker 1: uh in that age group for that, So get on

464
00:27:23,240 --> 00:27:27,440
Speaker 1: those job boards. Continue to increase your education. I love

465
00:27:27,480 --> 00:27:30,920
Speaker 1: that you're getting a certification. Get many even though your

466
00:27:31,040 --> 00:27:36,000
Speaker 1: education uh far trump's many of those certifications, and get excited.

467
00:27:36,640 --> 00:27:39,800
Speaker 1: If you're truly passionate about helping people, it will really

468
00:27:40,080 --> 00:27:44,160
Speaker 1: start to reveal itself. So best of luck, and uh,

469
00:27:44,320 --> 00:27:46,320
Speaker 1: let me know I want follow ups from you as well.

470
00:27:46,680 --> 00:27:49,840
Speaker 1: All right, Uh, I'm gonna pick it up. Quick question

471
00:27:49,880 --> 00:27:52,400
Speaker 1: regarding marathon and endurance training. I'm about to start your

472
00:27:52,400 --> 00:27:55,320
Speaker 1: marathon method training. And while I understand what you say

473
00:27:55,359 --> 00:27:58,080
Speaker 1: about breaking workouts up throughout the day, does the same

474
00:27:58,119 --> 00:28:00,720
Speaker 1: thing apply with endurance training. For instance, if I have

475
00:28:00,720 --> 00:28:02,720
Speaker 1: an eight mile run on a day, can it be

476
00:28:02,760 --> 00:28:05,160
Speaker 1: broken up throughout the day or is it honestly best

477
00:28:05,240 --> 00:28:07,159
Speaker 1: if it's done all in one shop? Okay, this is

478
00:28:07,160 --> 00:28:10,080
Speaker 1: where we can pick up the pace both. So yes,

479
00:28:10,160 --> 00:28:12,119
Speaker 1: if you're training for an endurance event, you have to

480
00:28:12,119 --> 00:28:14,600
Speaker 1: train your body to go longer periods of time. That

481
00:28:14,720 --> 00:28:18,280
Speaker 1: being said, the older we get and the less resilient

482
00:28:18,359 --> 00:28:21,720
Speaker 1: our bodies are. There are studies and uh, you know,

483
00:28:21,800 --> 00:28:25,359
Speaker 1: many people have success with breaking up the workout. So

484
00:28:25,359 --> 00:28:28,639
Speaker 1: in other words, I don't do all the medium runs

485
00:28:28,640 --> 00:28:32,000
Speaker 1: that I used to do the eight, nine, ten steady state.

486
00:28:32,359 --> 00:28:33,879
Speaker 1: I will do four in the morning and five in

487
00:28:33,920 --> 00:28:36,439
Speaker 1: the afternoon. I don't know. For many people, you're going

488
00:28:36,480 --> 00:28:38,760
Speaker 1: that's way more than that. I get it. But like

489
00:28:38,840 --> 00:28:41,920
Speaker 1: for the this person's goals, you can do that. So

490
00:28:42,080 --> 00:28:45,480
Speaker 1: it's frequency of running, it's getting in the volume. But

491
00:28:45,600 --> 00:28:49,080
Speaker 1: that being said, you generally still want that longer run.

492
00:28:49,160 --> 00:28:51,480
Speaker 1: The most important run for endurance, or one of the

493
00:28:51,520 --> 00:28:54,440
Speaker 1: most important runs as far as the endurance component comes in,

494
00:28:54,560 --> 00:28:57,160
Speaker 1: is that Sunday long run for most people. But as

495
00:28:57,160 --> 00:28:59,840
Speaker 1: far as the other ones, it's more than mile. It's

496
00:28:59,880 --> 00:29:02,840
Speaker 1: that Wednesday run for many people, which is oftentimes a

497
00:29:02,880 --> 00:29:07,360
Speaker 1: ten mile or something like that eight. As this woman said, yeah,

498
00:29:07,520 --> 00:29:09,720
Speaker 1: you can split that up, but make sure that you

499
00:29:09,720 --> 00:29:13,320
Speaker 1: are training your body to go long periods of time

500
00:29:13,680 --> 00:29:16,760
Speaker 1: to train those different energy systems, the mental side, all

501
00:29:16,800 --> 00:29:20,800
Speaker 1: of that stuff. But yes, get that one longer run

502
00:29:20,800 --> 00:29:23,080
Speaker 1: in during the week, and for the most part all

503
00:29:23,120 --> 00:29:26,520
Speaker 1: the other ones, I'm okay with you breaking up the

504
00:29:26,560 --> 00:29:28,640
Speaker 1: vast majority of them, so a little bit of both.

505
00:29:29,240 --> 00:29:32,560
Speaker 1: Number six another one in that vein how many days

506
00:29:32,560 --> 00:29:34,960
Speaker 1: before you taper for a long race. My husband is

507
00:29:35,000 --> 00:29:37,400
Speaker 1: doing an intense mountain bike race and he's planning on

508
00:29:37,520 --> 00:29:39,840
Speaker 1: riding the course a week before the race. I told

509
00:29:39,920 --> 00:29:42,120
Speaker 1: him it's a bad idea and he should be tapering down,

510
00:29:42,120 --> 00:29:44,080
Speaker 1: but he thinks seven days is enough time to rest.

511
00:29:44,480 --> 00:29:47,520
Speaker 1: I would love to hear your opinion on this great question. Again,

512
00:29:47,560 --> 00:29:50,120
Speaker 1: for those of you who aren't durance athletes, a taper

513
00:29:50,200 --> 00:29:53,280
Speaker 1: is basically resting up before a race, so you're decreasing

514
00:29:53,400 --> 00:29:56,640
Speaker 1: your training volume so that you're ready to go, but

515
00:29:56,680 --> 00:30:00,600
Speaker 1: you don't want to completely stop. So rule of thumb,

516
00:30:01,000 --> 00:30:03,240
Speaker 1: if we're using round numbers is, let's say before an

517
00:30:03,280 --> 00:30:07,440
Speaker 1: iron Man, you have four weeks decreasing percent per week.

518
00:30:07,520 --> 00:30:11,520
Speaker 1: So if you're training just throughout some numbers like twenty hours,

519
00:30:11,600 --> 00:30:14,320
Speaker 1: that's a lot for most Peoplet's say fifteen hours normally

520
00:30:14,560 --> 00:30:17,640
Speaker 1: in your peak, your your highest week. Then you know

521
00:30:17,720 --> 00:30:20,720
Speaker 1: four weeks out you might drop to thirteen and then

522
00:30:20,880 --> 00:30:24,360
Speaker 1: ten and then eight, so less training so your body

523
00:30:24,560 --> 00:30:28,120
Speaker 1: is recovering. UM. That being said that the more fit

524
00:30:28,200 --> 00:30:30,760
Speaker 1: you are, the more trained you are, the shorter your

525
00:30:30,800 --> 00:30:34,280
Speaker 1: taper will be. So generally speaking, people doing a long

526
00:30:34,560 --> 00:30:36,880
Speaker 1: endurance events for the first time, it's gonna be three

527
00:30:36,880 --> 00:30:39,840
Speaker 1: to four weeks when they start their taper, and then

528
00:30:39,880 --> 00:30:42,440
Speaker 1: one to two weeks, depending on the event and how

529
00:30:42,480 --> 00:30:46,320
Speaker 1: fit the person is. UM. But this is an imperfect science,

530
00:30:46,960 --> 00:30:49,080
Speaker 1: and I will leave you with this for this question.

531
00:30:49,720 --> 00:30:51,920
Speaker 1: One I've used in my books. It is better to

532
00:30:52,000 --> 00:30:56,040
Speaker 1: be ten percent undertrained for a long endurance event then

533
00:30:56,280 --> 00:31:00,240
Speaker 1: one percent overtrained. If you're gonna make the mistake, okay,

534
00:31:00,600 --> 00:31:05,880
Speaker 1: and you have a long race, bike run, whatever it is. UM,

535
00:31:05,920 --> 00:31:09,680
Speaker 1: it's not who goes the fastest, who slows down the least,

536
00:31:10,720 --> 00:31:13,560
Speaker 1: And far too many people do far too much training

537
00:31:13,720 --> 00:31:17,239
Speaker 1: in those last few weeks. Many try to cram it in.

538
00:31:18,640 --> 00:31:23,280
Speaker 1: Not a good idea, So when in doubt, leave it out.

539
00:31:24,120 --> 00:31:26,160
Speaker 1: And if you've done the whole your homework, if the

540
00:31:26,160 --> 00:31:28,920
Speaker 1: hay is in the barn as we say, you'll be good.

541
00:31:29,360 --> 00:31:33,520
Speaker 1: So shorter taper the fitter you are. But when in doubt,

542
00:31:33,720 --> 00:31:37,560
Speaker 1: make the mistake. Air on the side of cutting down training,

543
00:31:37,800 --> 00:31:39,600
Speaker 1: especially when you've been training for a really long time.

544
00:31:40,160 --> 00:31:41,920
Speaker 1: But so many people do that very thing. They want

545
00:31:41,920 --> 00:31:44,440
Speaker 1: to ride the course and you're like, well that's that's

546
00:31:44,440 --> 00:31:47,600
Speaker 1: a really long way. But you gotta experiment, you gotta

547
00:31:47,600 --> 00:31:50,120
Speaker 1: figure out what's right for you. But I am someone

548
00:31:50,200 --> 00:31:53,280
Speaker 1: who does way less than most people, and that's one

549
00:31:53,280 --> 00:31:56,000
Speaker 1: reason I'm injury free and able to do it for

550
00:31:56,040 --> 00:31:59,280
Speaker 1: a long time. Number seven, I'm just getting into exercise

551
00:31:59,600 --> 00:32:02,160
Speaker 1: and saw your last post about cardio being critical for

552
00:32:02,200 --> 00:32:04,880
Speaker 1: calorie burning. But I'm wondering how much and how intense

553
00:32:04,960 --> 00:32:07,800
Speaker 1: it should be to actually be effective. I asked because

554
00:32:07,840 --> 00:32:09,440
Speaker 1: I have asthma and it can be difficult for me

555
00:32:09,520 --> 00:32:12,320
Speaker 1: to keep up with really intense stuff. Am I massively

556
00:32:12,360 --> 00:32:15,640
Speaker 1: impacting the effectiveness of cardio by not being able to

557
00:32:15,680 --> 00:32:18,800
Speaker 1: go as hard? Wondering if you maybe have an episode

558
00:32:18,800 --> 00:32:21,320
Speaker 1: that addresses this. Touches on this. Thanks, and yes we'll

559
00:32:21,320 --> 00:32:23,520
Speaker 1: be talking much more about this in different ways. But

560
00:32:23,840 --> 00:32:25,960
Speaker 1: needed to answer this right away. Such a great question.

561
00:32:26,080 --> 00:32:30,760
Speaker 1: Short answers. You're good cardio is cardio for your goals?

562
00:32:30,920 --> 00:32:34,640
Speaker 1: You want to do cardio, you want to strengthen your heart,

563
00:32:34,680 --> 00:32:36,880
Speaker 1: you want to get all the benefits, and that can

564
00:32:36,960 --> 00:32:41,680
Speaker 1: be lists low intensity steady state sure training. High intensity

565
00:32:41,680 --> 00:32:44,960
Speaker 1: interval training is effective and you burn a lot of

566
00:32:44,960 --> 00:32:46,800
Speaker 1: cows in a short amount of time. But if you

567
00:32:46,880 --> 00:32:49,320
Speaker 1: don't do that, are you still going to be able

568
00:32:49,360 --> 00:32:52,080
Speaker 1: to be healthy and maintain and lose weight? Of course?

569
00:32:52,920 --> 00:32:56,000
Speaker 1: Of course, so you generally want to go a little

570
00:32:56,040 --> 00:32:59,920
Speaker 1: longer and uh more frequently and just keep moving throughout

571
00:33:00,000 --> 00:33:04,280
Speaker 1: a day. It doesn't have to be super intense and

572
00:33:04,440 --> 00:33:07,840
Speaker 1: intensity and duration, right, we talked about that frequently. So

573
00:33:09,400 --> 00:33:12,480
Speaker 1: if you go harder, you can go shorter. It's all

574
00:33:12,520 --> 00:33:17,960
Speaker 1: about calories burned as far as the expenditure during a workout.

575
00:33:18,560 --> 00:33:22,840
Speaker 1: But then to this person, it's all about hunger hormones

576
00:33:23,080 --> 00:33:26,120
Speaker 1: and making better food choices because you did that walk.

577
00:33:26,480 --> 00:33:29,640
Speaker 1: So the short answers you are losing nothing and by

578
00:33:29,640 --> 00:33:32,120
Speaker 1: the way, you have you know something that is limiting you.

579
00:33:32,280 --> 00:33:36,400
Speaker 1: So congrats on you know working through it. Everyone's got

580
00:33:36,440 --> 00:33:38,960
Speaker 1: an issue. But I do not want you to think

581
00:33:39,040 --> 00:33:43,640
Speaker 1: that you're not doing enough or you're losing anything. Okay,

582
00:33:43,800 --> 00:33:47,280
Speaker 1: you want to raise your heart rate to you know

583
00:33:47,400 --> 00:33:49,480
Speaker 1: levels that you can. You want to sustain it. You

584
00:33:49,520 --> 00:33:53,200
Speaker 1: want to mix up your cardio sessions, you know, biking, running, swimming.

585
00:33:53,200 --> 00:33:55,600
Speaker 1: I want you to try many different things walking, but

586
00:33:55,640 --> 00:33:57,640
Speaker 1: I want to leave you with this. What's the science

587
00:33:58,640 --> 00:34:03,680
Speaker 1: with weight loss? It's the diet. Changing the diet is

588
00:34:03,720 --> 00:34:06,480
Speaker 1: what generally does you know has the greatest impact on

589
00:34:06,640 --> 00:34:10,480
Speaker 1: the initial weight loss, and exercises what helps people maintain it.

590
00:34:12,239 --> 00:34:17,320
Speaker 1: They are connected though, right, So when you do your workouts,

591
00:34:17,680 --> 00:34:20,400
Speaker 1: when you feel better about yourself, you make better food choices,

592
00:34:21,400 --> 00:34:25,040
Speaker 1: when you eat correctly, when you eat breakfast, the wheels

593
00:34:25,080 --> 00:34:27,359
Speaker 1: don't fall off the same way. So as long as

594
00:34:27,400 --> 00:34:31,600
Speaker 1: you are doing your cardio, your strength, changing your eating

595
00:34:31,680 --> 00:34:33,879
Speaker 1: habits for the better, and doing all of those things

596
00:34:33,880 --> 00:34:37,239
Speaker 1: consistently the excessive moderation, you are good. So no, you

597
00:34:37,280 --> 00:34:40,360
Speaker 1: don't have to do really intense stuff, and you can't,

598
00:34:40,600 --> 00:34:43,520
Speaker 1: you know, depending on your asthma. That's fine. Get your

599
00:34:43,560 --> 00:34:46,680
Speaker 1: strength in, get your cardio in, and do all of

600
00:34:46,719 --> 00:34:49,480
Speaker 1: those things and you will be super healthy. Awesome, thank

601
00:34:49,520 --> 00:34:51,960
Speaker 1: you for that great question. Number eight. I'm a year

602
00:34:51,960 --> 00:34:54,360
Speaker 1: old female and recently got in weightlifting. All right, we

603
00:34:54,360 --> 00:34:56,879
Speaker 1: can pick this pace up. I love these um these

604
00:34:56,880 --> 00:35:00,239
Speaker 1: are great questions as well, easier to answer of year

605
00:35:00,280 --> 00:35:03,720
Speaker 1: old female recently got into weightlifting primarily to grow muscle

606
00:35:03,760 --> 00:35:07,280
Speaker 1: and lose weight. First of all, love it young female

607
00:35:07,480 --> 00:35:11,000
Speaker 1: weightlifting trying to grow muscle and lose weight. You can

608
00:35:11,040 --> 00:35:13,879
Speaker 1: do both. I'm trying to do a high protein diet

609
00:35:13,920 --> 00:35:16,040
Speaker 1: aiming for a hundred fifty grams a day. I'm a

610
00:35:16,080 --> 00:35:18,600
Speaker 1: hundred sixty five pounds at five five and lifting four

611
00:35:18,640 --> 00:35:20,960
Speaker 1: to five days a week. Is this too much protein?

612
00:35:21,560 --> 00:35:24,520
Speaker 1: Short answer is not in my opinion. And we've talked

613
00:35:24,520 --> 00:35:29,880
Speaker 1: about how the recommended daily allowance is the lowest recommended allowance.

614
00:35:30,000 --> 00:35:31,759
Speaker 1: And for someone like this who really wants to put

615
00:35:31,760 --> 00:35:35,520
Speaker 1: on muscle and is exercising a lot, you know, the

616
00:35:35,560 --> 00:35:39,080
Speaker 1: formula I use is about half your body weight in

617
00:35:39,120 --> 00:35:42,200
Speaker 1: grams per day, and the recommended daily allowance is a

618
00:35:42,200 --> 00:35:45,640
Speaker 1: little less than that. Body Builders, let me give you this, bodybuilders,

619
00:35:45,680 --> 00:35:49,800
Speaker 1: you're two hundred pound bodybuilder. They consume around four thousand

620
00:35:49,840 --> 00:35:53,120
Speaker 1: colories or more a day. Okay, And depending on the

621
00:35:53,239 --> 00:35:58,879
Speaker 1: ratio of your macro nutrients carbs, fats, proteins right around. Again,

622
00:35:58,960 --> 00:36:01,120
Speaker 1: depends on your goals and things like that. But let's

623
00:36:01,239 --> 00:36:06,360
Speaker 1: use protein for a nice round number. That's calories in

624
00:36:06,400 --> 00:36:10,320
Speaker 1: a four thousand calorie diet daily. Since the gramma protein

625
00:36:10,440 --> 00:36:15,440
Speaker 1: is four calories. That means three grams of protein for

626
00:36:15,520 --> 00:36:18,880
Speaker 1: that body builder. So that is more than one gram

627
00:36:18,880 --> 00:36:20,920
Speaker 1: per pound, and that is what a lot of bodybuilders do,

628
00:36:21,239 --> 00:36:25,600
Speaker 1: totally different. Many are competing. Many that's their job. It's

629
00:36:25,600 --> 00:36:29,880
Speaker 1: not necessarily about health, to be honest. But again I

630
00:36:29,920 --> 00:36:32,759
Speaker 1: want you always to check with your doctor and have

631
00:36:32,920 --> 00:36:36,239
Speaker 1: your levels right. But I would encourage this woman to

632
00:36:36,360 --> 00:36:38,440
Speaker 1: listen to the show I did with Dr Brad Schoenfeld,

633
00:36:38,520 --> 00:36:45,160
Speaker 1: one of the premier PhD level scientists exercise scientists studying

634
00:36:45,520 --> 00:36:49,319
Speaker 1: muscle hypertrophee, which is building muscle and protein intake. So

635
00:36:50,400 --> 00:36:54,560
Speaker 1: my short answer is you're healthy. If you're healthy, your

636
00:36:54,600 --> 00:36:57,080
Speaker 1: numbers are good, your blood work, all those things. And

637
00:36:57,120 --> 00:37:00,279
Speaker 1: again there's a myth about protein and two much of

638
00:37:00,320 --> 00:37:05,000
Speaker 1: it being unhealthy. Studies don't support that, especially fifty grams,

639
00:37:05,000 --> 00:37:09,000
Speaker 1: so less than one gram per pound. So I would say,

640
00:37:09,120 --> 00:37:11,839
Speaker 1: in my opinion, without being able to ask any other questions,

641
00:37:11,880 --> 00:37:15,279
Speaker 1: you're good. You're good. That's a great number. And I

642
00:37:15,320 --> 00:37:19,120
Speaker 1: love four to five days of strength training. It's awesome. Uh.

643
00:37:19,200 --> 00:37:22,040
Speaker 1: Number nine Uh with love an episode about home equipment,

644
00:37:22,120 --> 00:37:25,160
Speaker 1: especially stuff like tonal and your take on them versus

645
00:37:25,200 --> 00:37:28,160
Speaker 1: traditional gyms, where that I will give a name of

646
00:37:28,200 --> 00:37:31,640
Speaker 1: a specific brand out but it bears uh. This question

647
00:37:31,680 --> 00:37:33,879
Speaker 1: wouldn't make sense if I didn't. So there's so many

648
00:37:33,880 --> 00:37:38,239
Speaker 1: different ways to strength train now at home, and Tonal interesting.

649
00:37:38,320 --> 00:37:40,400
Speaker 1: I have yet to try it. I have yet to

650
00:37:40,440 --> 00:37:42,680
Speaker 1: try it, which annoys me because I want to try

651
00:37:42,680 --> 00:37:46,120
Speaker 1: everything as soon as I can. Tonal is digital resistance,

652
00:37:46,160 --> 00:37:49,360
Speaker 1: so it is on your wall. It is like, you know,

653
00:37:49,920 --> 00:37:53,520
Speaker 1: a mirror with arms that come out. Uh. Fitness companies

654
00:37:53,520 --> 00:37:55,320
Speaker 1: have been trying to do this for a really long time.

655
00:37:55,920 --> 00:37:58,480
Speaker 1: I have yet to feel what that resistance feels like

656
00:37:58,520 --> 00:38:02,200
Speaker 1: because it's computer I my guess is it doesn't feel

657
00:38:02,200 --> 00:38:06,160
Speaker 1: the same as picking up a dumbbell. That being said,

658
00:38:06,360 --> 00:38:10,480
Speaker 1: resistance is resistance when it comes to building strength. So

659
00:38:10,600 --> 00:38:12,520
Speaker 1: my question to this person would be what is your goal?

660
00:38:12,600 --> 00:38:15,760
Speaker 1: What are your goals? Always the question, right and again

661
00:38:15,840 --> 00:38:17,480
Speaker 1: when you get the people who say, oh, well, here's

662
00:38:17,480 --> 00:38:21,759
Speaker 1: your absolutely answer without asking any follow up questions, that's

663
00:38:21,760 --> 00:38:25,000
Speaker 1: a problem. So I haven't tried it. I'm curious as

664
00:38:25,000 --> 00:38:27,319
Speaker 1: to what it feels like. But if you're trying to

665
00:38:27,440 --> 00:38:30,000
Speaker 1: build strength, if you're someone's like this, I need to

666
00:38:30,040 --> 00:38:32,919
Speaker 1: do something. I'm not doing any resistance training. I think

667
00:38:32,960 --> 00:38:35,120
Speaker 1: i'd like it. I've tried it and I do like it,

668
00:38:35,719 --> 00:38:38,239
Speaker 1: then that's for you. But if you're someone who is

669
00:38:38,280 --> 00:38:40,759
Speaker 1: like the woman before, who's twenty five, she wants to

670
00:38:40,760 --> 00:38:43,880
Speaker 1: build some major muscle and she's upping her protein intake,

671
00:38:44,600 --> 00:38:48,120
Speaker 1: I would probably say, get a set of dumbells, selectorized dumbells,

672
00:38:48,640 --> 00:38:51,080
Speaker 1: get a barbell, go work out at the gym. But

673
00:38:52,880 --> 00:38:55,719
Speaker 1: short finished to this question is what are you going

674
00:38:55,760 --> 00:38:58,399
Speaker 1: to do If you love that piece and you know

675
00:38:58,440 --> 00:39:00,839
Speaker 1: that you're going to use it frequently, and you're not

676
00:39:00,920 --> 00:39:03,719
Speaker 1: doing much, if any strength training, or you know this

677
00:39:03,760 --> 00:39:06,319
Speaker 1: is just something that you know you're gonna use, then

678
00:39:06,520 --> 00:39:09,400
Speaker 1: that's for you. The best piece of fitness equipment is

679
00:39:09,400 --> 00:39:12,239
Speaker 1: the one that you like and you use frequently. So

680
00:39:12,320 --> 00:39:15,160
Speaker 1: what are your goals? And have you tried it? Have

681
00:39:15,239 --> 00:39:17,320
Speaker 1: you felt it? Doesn't you like the way it feels.

682
00:39:18,120 --> 00:39:20,239
Speaker 1: I love to hear you still have to try and

683
00:39:20,440 --> 00:39:25,000
Speaker 1: just haven't had the occasion opportunity. But cardio is raising

684
00:39:25,040 --> 00:39:26,960
Speaker 1: your heart rate, doesn't matter if you do it on

685
00:39:26,960 --> 00:39:30,839
Speaker 1: an elliptical, treadmill, stair climber. You know we want you

686
00:39:30,880 --> 00:39:34,640
Speaker 1: to strengthen your heart. Those of us who you know

687
00:39:35,600 --> 00:39:38,640
Speaker 1: trying to help you better your life. Same thing with strength.

688
00:39:38,800 --> 00:39:42,920
Speaker 1: Lift heavy things that can be dumbbells, barbells, using machines,

689
00:39:43,000 --> 00:39:46,400
Speaker 1: body weight resistance bands. Ideally it is a mix of

690
00:39:46,440 --> 00:39:48,759
Speaker 1: all of the above. All right, So there you go.

691
00:39:49,560 --> 00:39:52,840
Speaker 1: Number ten. I understand you have teenage athletes in your house.

692
00:39:53,320 --> 00:39:55,279
Speaker 1: What do you encourage them to eat? Do you have

693
00:39:55,400 --> 00:39:58,120
Speaker 1: them drink protein shakes, multi vitamins? I have a fifteen

694
00:39:58,200 --> 00:40:01,000
Speaker 1: year old football player who safely lift some trains with

695
00:40:01,040 --> 00:40:02,719
Speaker 1: the team in the off season. He would like to

696
00:40:02,719 --> 00:40:05,840
Speaker 1: improve his diet to enhance his training. Love it, love it,

697
00:40:05,920 --> 00:40:08,600
Speaker 1: love it, love it. Yes, I have a fourteen year

698
00:40:08,600 --> 00:40:11,080
Speaker 1: old soon to be fifteen, and an eleven year old

699
00:40:11,120 --> 00:40:15,520
Speaker 1: soon to be twelve. I have absolutely loved feeding them

700
00:40:15,560 --> 00:40:19,880
Speaker 1: since they were babies as healthy as possible. It doesn't

701
00:40:19,920 --> 00:40:21,799
Speaker 1: mean that we don't have that cookie drawer at home.

702
00:40:22,920 --> 00:40:26,280
Speaker 1: Talked about this many times. Goes for me and my kids.

703
00:40:26,360 --> 00:40:29,120
Speaker 1: I am an example to my kids that we have

704
00:40:29,640 --> 00:40:32,439
Speaker 1: ice cream, we have things like that, but we have

705
00:40:32,520 --> 00:40:37,399
Speaker 1: fruit and vegetables and lean sources of protein first. And

706
00:40:38,480 --> 00:40:40,239
Speaker 1: I would argue that because I started them at a

707
00:40:40,280 --> 00:40:44,480
Speaker 1: young age, they have a taste for fruit now they're

708
00:40:44,520 --> 00:40:48,000
Speaker 1: totally different, and two boys and their tastes are totally different,

709
00:40:48,040 --> 00:40:49,839
Speaker 1: so I don't force them to eat the same thing.

710
00:40:50,160 --> 00:40:53,640
Speaker 1: We find healthy foods that work for them. So do

711
00:40:53,719 --> 00:40:58,080
Speaker 1: they drink protein shakes sometimes, and generally that's after hockey,

712
00:40:58,280 --> 00:41:00,560
Speaker 1: So after like a two hour, like a crazy long

713
00:41:00,600 --> 00:41:03,600
Speaker 1: hockey practice, I have a pre made protein shake ready

714
00:41:03,640 --> 00:41:08,640
Speaker 1: to go, And for years I've had two things ready

715
00:41:08,680 --> 00:41:11,719
Speaker 1: to go for both of them. It's hydrating, so it's

716
00:41:11,719 --> 00:41:15,120
Speaker 1: either water or sports drink depending on how long they

717
00:41:15,239 --> 00:41:18,759
Speaker 1: exercised and what they did. So I'm gonna rehydrate them

718
00:41:18,760 --> 00:41:20,799
Speaker 1: and then I'm gonna get protein and post work out,

719
00:41:20,840 --> 00:41:26,040
Speaker 1: absolutely so pre dawn protein shakes. Primarily when we're traveling,

720
00:41:26,160 --> 00:41:28,920
Speaker 1: you know, on the road for sports or after a

721
00:41:28,960 --> 00:41:31,319
Speaker 1: practice where you know, I'm not waiting till we get home.

722
00:41:31,360 --> 00:41:33,600
Speaker 1: They come off the ice boom, I hand them those

723
00:41:33,640 --> 00:41:36,879
Speaker 1: two drinks, and I'm getting into the protein when they're

724
00:41:36,920 --> 00:41:40,919
Speaker 1: at home. Huge breakfast, two totally different breakfasts. I've talked

725
00:41:40,920 --> 00:41:45,439
Speaker 1: about my one son who's pickier high protein waffles that

726
00:41:45,640 --> 00:41:48,000
Speaker 1: my wife makes with some chocolate chips. He's not gonna

727
00:41:48,000 --> 00:41:51,080
Speaker 1: eat them with healthy chocolate chips, but there are there's

728
00:41:51,080 --> 00:41:53,680
Speaker 1: a good amount of protein in there. So protein at

729
00:41:53,719 --> 00:42:00,000
Speaker 1: every meal, whole foods, fruits and vegetables, some protein shakes.

730
00:42:00,040 --> 00:42:02,520
Speaker 1: My my fifteen year old occasionally will make them now,

731
00:42:02,960 --> 00:42:07,880
Speaker 1: but it is a huge overlooked part of training. It

732
00:42:08,000 --> 00:42:11,520
Speaker 1: is crazy how many parents push their kids so hard

733
00:42:11,560 --> 00:42:16,160
Speaker 1: to sports and then feed them garbage. You have a

734
00:42:16,239 --> 00:42:20,880
Speaker 1: Ferrari and you're putting in the lowest octane and not enough.

735
00:42:23,640 --> 00:42:26,400
Speaker 1: I highly encourage. I don't think this person has listened

736
00:42:26,400 --> 00:42:28,839
Speaker 1: to one of my first episodes. I think the first

737
00:42:28,880 --> 00:42:32,600
Speaker 1: episode I did with Wendy Earlbeck, Fueling Your Young Athlete.

738
00:42:33,000 --> 00:42:35,680
Speaker 1: We talked about this in much greater detail, but I

739
00:42:35,719 --> 00:42:40,040
Speaker 1: wanted to answer it quickly as well. So yes, fifteen.

740
00:42:40,080 --> 00:42:42,799
Speaker 1: And by the way, um, I give my fourteen year

741
00:42:42,800 --> 00:42:46,400
Speaker 1: old creatine, and that's in that episode two. So protein, creatine,

742
00:42:46,680 --> 00:42:50,800
Speaker 1: and multi vitamins. These are the supplements that are highly

743
00:42:50,880 --> 00:42:54,880
Speaker 1: researched and work. And I did, uh, what is it

744
00:42:55,000 --> 00:43:03,440
Speaker 1: my four favorite supplements? Supplements? Protein, creatine, multi vitamin and

745
00:43:03,440 --> 00:43:05,000
Speaker 1: you got to listen to the podcast to find out

746
00:43:05,040 --> 00:43:09,839
Speaker 1: all the rest. But yes, uh, your son, fifteen year

747
00:43:09,840 --> 00:43:13,000
Speaker 1: old football player? Uh, protein got to get an adequate

748
00:43:13,040 --> 00:43:15,960
Speaker 1: protein and again start with that formula. Half his body

749
00:43:15,960 --> 00:43:18,399
Speaker 1: weight in Graham's per day and maybe a little bit

750
00:43:18,400 --> 00:43:24,440
Speaker 1: more depending on how active. Probably more. Alright, awesome, awesome questions.

751
00:43:24,480 --> 00:43:26,480
Speaker 1: Final one, here we go. I was listening to your

752
00:43:26,480 --> 00:43:29,960
Speaker 1: podcast today on strength training not helping people's knees who

753
00:43:29,920 --> 00:43:31,920
Speaker 1: have knee issues. But you mentioned some people not being

754
00:43:31,960 --> 00:43:35,040
Speaker 1: responsive to exercise a certain article. I had mentioned this

755
00:43:35,120 --> 00:43:36,640
Speaker 1: and you didn't believe it. Could you please do a

756
00:43:36,640 --> 00:43:39,839
Speaker 1: podcast in white? Is almost impossible to lose weight when

757
00:43:39,880 --> 00:43:43,839
Speaker 1: you're on antidepressants so common as I am, And why

758
00:43:43,840 --> 00:43:46,719
Speaker 1: they make you gain weight? It was a little bit more,

759
00:43:46,719 --> 00:43:48,480
Speaker 1: but I want to say I kept this one to

760
00:43:48,520 --> 00:43:51,920
Speaker 1: the end because it's so important, um and why they

761
00:43:51,960 --> 00:43:54,240
Speaker 1: make you gain weight. I have been walking, doing strength

762
00:43:54,280 --> 00:43:56,759
Speaker 1: training at home prior to the pandemic, and I did

763
00:43:56,800 --> 00:43:59,879
Speaker 1: aquifit for three years and did not lose one pound.

764
00:44:00,560 --> 00:44:02,759
Speaker 1: I am fifty eight years young and in great health.

765
00:44:02,920 --> 00:44:06,240
Speaker 1: No drinking, junk food, et cetera. I really watched my diet,

766
00:44:06,239 --> 00:44:09,040
Speaker 1: no eating out. I just cannot lose even one pound.

767
00:44:09,760 --> 00:44:11,560
Speaker 1: Every time I go to the doctor and get weighted,

768
00:44:11,600 --> 00:44:14,040
Speaker 1: I'm in tears, as my body will not shed any weight.

769
00:44:14,080 --> 00:44:17,279
Speaker 1: I'm five seven b m I twenty seven. I do

770
00:44:17,360 --> 00:44:20,120
Speaker 1: not look overweight, but my body is totally unresponsive to

771
00:44:20,120 --> 00:44:22,560
Speaker 1: weight loss. Please can you address this? I am now

772
00:44:23,480 --> 00:44:26,520
Speaker 1: pounds all right, perfect way to end the show. First

773
00:44:26,520 --> 00:44:29,480
Speaker 1: of all, I get it. I've had many friends with

774
00:44:29,560 --> 00:44:32,839
Speaker 1: the same problem. Let me start by saying, as well,

775
00:44:33,280 --> 00:44:36,279
Speaker 1: your mental health is the most important. So I've had

776
00:44:36,280 --> 00:44:41,200
Speaker 1: friends go off antideprescedents because of this issue and it

777
00:44:41,239 --> 00:44:44,880
Speaker 1: wasn't a great outcome. So what is most important is

778
00:44:44,920 --> 00:44:47,560
Speaker 1: your mental and physical well being. So let me pull

779
00:44:47,600 --> 00:44:50,200
Speaker 1: out this second paragraph. I am fifty eight years young.

780
00:44:50,280 --> 00:44:51,920
Speaker 1: First of all, I love the fact you said that,

781
00:44:52,000 --> 00:44:54,239
Speaker 1: fifty eight years young, not old. Fifty eight years young

782
00:44:55,160 --> 00:45:01,719
Speaker 1: and in great health and in great health. Yes, everybody,

783
00:45:02,440 --> 00:45:07,200
Speaker 1: we want to be our healthiest weight, but weight is

784
00:45:07,239 --> 00:45:11,279
Speaker 1: not the be all end all. Now, don't misunderstand me.

785
00:45:12,120 --> 00:45:15,439
Speaker 1: When you are carrying around extra weight, extra body fat,

786
00:45:15,440 --> 00:45:17,640
Speaker 1: that is an issue, period, end of story, full stop.

787
00:45:18,680 --> 00:45:22,600
Speaker 1: What is the second biggest risk factor with coronavirus after

788
00:45:22,640 --> 00:45:25,759
Speaker 1: age obesity? And we're gonna talk a lot about that

789
00:45:25,800 --> 00:45:28,279
Speaker 1: in the years to come. I will be okay, But

790
00:45:28,480 --> 00:45:33,200
Speaker 1: I'm fifty eight years young and in great health. Great health,

791
00:45:34,120 --> 00:45:38,360
Speaker 1: that's what matters. She even says, I do not look overweight.

792
00:45:40,480 --> 00:45:43,600
Speaker 1: I do not look overweight. So b M I, yes,

793
00:45:44,360 --> 00:45:50,040
Speaker 1: is up there, overweight point nine, But we don't know

794
00:45:50,080 --> 00:45:53,640
Speaker 1: if it's muscle or not. I'm overweight, my b M

795
00:45:53,719 --> 00:45:56,799
Speaker 1: I is through the roof because it doesn't take that

796
00:45:56,840 --> 00:45:59,200
Speaker 1: into account. Do I think that this person most likely

797
00:45:59,239 --> 00:46:04,520
Speaker 1: has some body fat? Yes, but in great health? So yes?

798
00:46:05,600 --> 00:46:13,040
Speaker 1: And five seven that's you know, that's not way up there.

799
00:46:13,320 --> 00:46:15,680
Speaker 1: And again I don't know how much is muscle and

800
00:46:15,719 --> 00:46:19,600
Speaker 1: how much is body fat. So I understand, I understand,

801
00:46:19,640 --> 00:46:22,200
Speaker 1: but you women have been sold a bill of goods

802
00:46:22,239 --> 00:46:25,560
Speaker 1: that that number on the scale is all that matters.

803
00:46:25,680 --> 00:46:29,560
Speaker 1: So not true. You know, along with the bulk myth

804
00:46:29,960 --> 00:46:33,520
Speaker 1: and the weight myth that that's all that matters, and

805
00:46:33,560 --> 00:46:35,640
Speaker 1: that weight lifting is gonna make you bulky, and that

806
00:46:35,719 --> 00:46:39,120
Speaker 1: the scale, the number on the scale, doesn't that's all

807
00:46:39,160 --> 00:46:42,600
Speaker 1: that matters. I had those clients years past. They would

808
00:46:42,600 --> 00:46:45,880
Speaker 1: lose to dress sizes and gain a pound or not

809
00:46:45,920 --> 00:46:48,840
Speaker 1: lose a pound, and and not be happy because the

810
00:46:48,920 --> 00:46:52,520
Speaker 1: number on the scale was a beond all. So you

811
00:46:52,560 --> 00:46:59,319
Speaker 1: are doing great exercise over time, you know, hopefully you

812
00:46:59,360 --> 00:47:03,680
Speaker 1: know who knows. With the antidepressants, exercise is a phenomenal

813
00:47:03,719 --> 00:47:06,719
Speaker 1: way to combat that and many people over time. You

814
00:47:06,719 --> 00:47:10,759
Speaker 1: always do what your doctor recommends, but and many people

815
00:47:10,800 --> 00:47:14,120
Speaker 1: who have through exercise helped to decrease and even get

816
00:47:14,160 --> 00:47:18,160
Speaker 1: off antidepressants. But your mental health comes first, and you

817
00:47:18,239 --> 00:47:20,759
Speaker 1: said I am in great health. Now I'm gonna be

818
00:47:22,080 --> 00:47:27,080
Speaker 1: really brutally honest. When someone says so, no drinking, no

819
00:47:27,160 --> 00:47:32,239
Speaker 1: junk food, and don't eat out, I'm gonna just question that.

820
00:47:32,280 --> 00:47:35,080
Speaker 1: I'm gonna question that. Now. You may be totally honest,

821
00:47:35,080 --> 00:47:38,360
Speaker 1: but that is rare, right. No junk food, no drinking.

822
00:47:38,360 --> 00:47:41,279
Speaker 1: I get that. I still have my wine, and you

823
00:47:41,320 --> 00:47:43,440
Speaker 1: know we all have to eat out every now and again.

824
00:47:43,480 --> 00:47:46,280
Speaker 1: So I'm gonna leave you with this. Having a coach,

825
00:47:46,400 --> 00:47:48,520
Speaker 1: having someone you know, I'm gonna throw her name out

826
00:47:48,520 --> 00:47:50,839
Speaker 1: again because I love her, but anyone like Wendy earl Back,

827
00:47:51,800 --> 00:47:54,080
Speaker 1: having a nutrition coach just keep you accountable because we

828
00:47:54,120 --> 00:47:55,960
Speaker 1: aren't aware of how much we take in and what

829
00:47:56,000 --> 00:47:58,279
Speaker 1: we take in and the snacking and things like that. Now,

830
00:47:58,680 --> 00:48:00,839
Speaker 1: it's about being healthy first. But you want to lose

831
00:48:00,880 --> 00:48:02,799
Speaker 1: a couple of pounds, I get that. So if it

832
00:48:02,920 --> 00:48:04,640
Speaker 1: is body fat, and again this is tough to do

833
00:48:04,880 --> 00:48:08,319
Speaker 1: without being able to ask follow up questions, but having

834
00:48:08,320 --> 00:48:12,719
Speaker 1: someone else keep you accountable can be super helpful. I

835
00:48:12,760 --> 00:48:14,440
Speaker 1: talked about when I body built and things like that,

836
00:48:14,520 --> 00:48:17,280
Speaker 1: I didn't realize how many bites off my kid's plates

837
00:48:17,320 --> 00:48:20,239
Speaker 1: I was taking and how many SIPs. You know, it's

838
00:48:20,320 --> 00:48:23,839
Speaker 1: b l t s people bites, licks and tastes that

839
00:48:23,880 --> 00:48:26,880
Speaker 1: we don't count mothers especially, And I've spent a lot

840
00:48:26,960 --> 00:48:29,160
Speaker 1: of time at home with my boys, given my career,

841
00:48:29,160 --> 00:48:31,280
Speaker 1: and that was always, you know, a choice I wanted

842
00:48:32,120 --> 00:48:35,880
Speaker 1: and I realized, so I can empathize. You've got to

843
00:48:35,920 --> 00:48:39,440
Speaker 1: be really aware. So my point is just it may

844
00:48:39,480 --> 00:48:42,400
Speaker 1: help you to have a coach, a nutrition as someone

845
00:48:42,800 --> 00:48:46,120
Speaker 1: enough to be many sessions but that you check in with.

846
00:48:46,239 --> 00:48:49,480
Speaker 1: And I'll leave you with one final idea, right down

847
00:48:49,520 --> 00:48:52,280
Speaker 1: every single thing that passes your lips, just to see

848
00:48:53,440 --> 00:48:58,359
Speaker 1: every b LT. But I will come back to the

849
00:48:58,400 --> 00:49:03,480
Speaker 1: final thing about health. Your mental health is most important.

850
00:49:03,920 --> 00:49:07,520
Speaker 1: Your physical health is super important. That number on the

851
00:49:07,560 --> 00:49:12,520
Speaker 1: scale we wanted to be a healthy number, but not

852
00:49:12,640 --> 00:49:15,120
Speaker 1: at the expense of antidepressants. If that's what you need,

853
00:49:16,719 --> 00:49:20,320
Speaker 1: So be very happy and actually listen to my podcast

854
00:49:20,360 --> 00:49:24,920
Speaker 1: on ways to look at your success, to gauge the

855
00:49:25,000 --> 00:49:29,760
Speaker 1: success of your exercise program other than the scale, Ways

856
00:49:29,800 --> 00:49:32,560
Speaker 1: to measure the success of your program other than the scale,

857
00:49:33,280 --> 00:49:36,360
Speaker 1: because there are so many benefits that your exercise program

858
00:49:36,400 --> 00:49:41,080
Speaker 1: that you're healthy eating is doing. You can be skinny, unfit.

859
00:49:42,640 --> 00:49:45,680
Speaker 1: We all know many of those people. And when it

860
00:49:45,680 --> 00:49:50,319
Speaker 1: comes to longevity, it's about moderation, it's about movement, it's

861
00:49:50,360 --> 00:49:53,600
Speaker 1: about exercise, and it's about feeling good about ourselves. So

862
00:49:54,640 --> 00:49:57,840
Speaker 1: I want to encourage you that maybe that final step

863
00:49:57,880 --> 00:50:00,000
Speaker 1: for you is just a little accountability. Make sure you're

864
00:50:00,040 --> 00:50:02,640
Speaker 1: on the right track, make sure the foods are the

865
00:50:02,760 --> 00:50:05,480
Speaker 1: right ones for you. A little more knowledge in that

866
00:50:05,680 --> 00:50:10,319
Speaker 1: world can be super helpful. All right. Oh that's a

867
00:50:10,320 --> 00:50:12,560
Speaker 1: tough one to end up on, because that that's you know,

868
00:50:13,400 --> 00:50:17,040
Speaker 1: I get it, I get it, And listen, you know,

869
00:50:17,080 --> 00:50:20,680
Speaker 1: one day I will talk about how exercise has helped

870
00:50:20,680 --> 00:50:24,560
Speaker 1: me on the mental side in many more ways, to

871
00:50:24,719 --> 00:50:28,040
Speaker 1: a huge degree than I I have really spoken about.

872
00:50:28,200 --> 00:50:32,799
Speaker 1: But thank you for these awesome questions. Again. I will

873
00:50:32,840 --> 00:50:34,919
Speaker 1: go into much greater detail on so many of these,

874
00:50:34,920 --> 00:50:38,799
Speaker 1: including the last one, in future podcasts, But thank you

875
00:50:38,840 --> 00:50:41,480
Speaker 1: for the questions and reach out. Tom h Fit is

876
00:50:41,480 --> 00:50:45,479
Speaker 1: my Instagram. Tom h Fit is Twitter. Fitness Disrupted dot com.

877
00:50:45,520 --> 00:50:47,560
Speaker 1: You go right to the website, email me through their

878
00:50:48,120 --> 00:50:52,040
Speaker 1: brand new Jim Virtual Jim taking all my content from

879
00:50:52,080 --> 00:50:54,960
Speaker 1: decades and slowly putting it all up on a gym

880
00:50:55,440 --> 00:50:58,200
Speaker 1: where you're gonna be able to You can now there's

881
00:50:58,239 --> 00:51:00,759
Speaker 1: some content there, but I can't tell you how much

882
00:51:00,760 --> 00:51:03,400
Speaker 1: it is going to go up. Yeah, it's a monthly fee.

883
00:51:03,440 --> 00:51:06,960
Speaker 1: But listen, do you want accountability, You've gotta form there.

884
00:51:07,000 --> 00:51:10,680
Speaker 1: You can ask me questions. There's everything you need to

885
00:51:10,719 --> 00:51:12,919
Speaker 1: achieve your goals there as well. And finally, The Micro

886
00:51:12,960 --> 00:51:16,719
Speaker 1: Workout Plan is my most recent book. Thank you. Subscribe

887
00:51:16,760 --> 00:51:19,880
Speaker 1: to the show, rate the show, comment on the show,

888
00:51:20,440 --> 00:51:23,040
Speaker 1: but know that I take what I do with the

889
00:51:23,160 --> 00:51:28,520
Speaker 1: utmost seriousness, and this is not selling shoes. So I'm

890
00:51:28,520 --> 00:51:31,520
Speaker 1: gonna bring you the best information so that you can

891
00:51:31,560 --> 00:51:36,120
Speaker 1: live your best life. There are three things we control,

892
00:51:36,600 --> 00:51:39,479
Speaker 1: and I really want you to take this to heart.

893
00:51:41,000 --> 00:51:43,320
Speaker 1: How much we move, while we put into our mouths

894
00:51:43,320 --> 00:51:48,960
Speaker 1: and our attitudes. They're all connected and they're all under

895
00:51:49,200 --> 00:51:53,719
Speaker 1: your control. I am Tom Hollen. This is Fitness Disrupted.

896
00:51:54,160 --> 00:52:00,920
Speaker 1: Believe in yourself. Fitness Disrupted is a production of I

897
00:52:01,120 --> 00:52:04,640
Speaker 1: heart Radio. For more podcasts from my heart Radio, visit

898
00:52:04,680 --> 00:52:07,960
Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you

899
00:52:08,080 --> 00:52:09,480
Speaker 1: listen to your favorite shows.