1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:17,800 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. One 3 00:00:17,880 --> 00:00:20,680 Speaker 1: of the many things I love about my career is 4 00:00:20,720 --> 00:00:23,160 Speaker 1: that I have been able to do so many different things, 5 00:00:23,800 --> 00:00:26,960 Speaker 1: so many different aspects of the fitness industry, and one 6 00:00:26,960 --> 00:00:31,240 Speaker 1: of those is coaching people and was a huge part 7 00:00:31,320 --> 00:00:33,440 Speaker 1: of my career years ago. I do it a little 8 00:00:33,440 --> 00:00:36,080 Speaker 1: bit now. So started as the personal trainer, then did 9 00:00:36,120 --> 00:00:40,080 Speaker 1: the group exercise instruction you know, group cycling, boot camp classes, 10 00:00:40,120 --> 00:00:43,160 Speaker 1: all that kind of stuff, and then progressed into also 11 00:00:43,280 --> 00:00:46,480 Speaker 1: coaching online and that changed over the years as well. 12 00:00:46,920 --> 00:00:49,919 Speaker 1: And so this is a quick story, really interesting and 13 00:00:49,960 --> 00:00:52,720 Speaker 1: it has a couple of really important takeaways. And as 14 00:00:52,760 --> 00:00:56,640 Speaker 1: I say frequently, this show is about bringing you the science. 15 00:00:56,920 --> 00:01:02,520 Speaker 1: It's also bringing you the experiential, the anecdotal stories, and 16 00:01:02,520 --> 00:01:05,600 Speaker 1: then we start to you know, make connections and that 17 00:01:05,640 --> 00:01:09,720 Speaker 1: whole then diagram figure out what works for us. So yes, 18 00:01:09,840 --> 00:01:13,160 Speaker 1: this is a an equals one experiment and an equals 19 00:01:13,240 --> 00:01:16,679 Speaker 1: one story, a case study, if you will, of a 20 00:01:16,680 --> 00:01:20,400 Speaker 1: client I had many years ago. And so when I 21 00:01:20,480 --> 00:01:23,160 Speaker 1: first started getting into triathlons and everything, I did it 22 00:01:23,240 --> 00:01:25,840 Speaker 1: by myself. Just there was not much information out there. 23 00:01:25,920 --> 00:01:29,199 Speaker 1: My first Iron Man in New Zealand, I knew nothing, 24 00:01:30,400 --> 00:01:34,119 Speaker 1: which was kind of nice. And then it obviously has 25 00:01:34,160 --> 00:01:37,000 Speaker 1: exploded in popularity, so so many books and training plans 26 00:01:37,240 --> 00:01:41,000 Speaker 1: and big part of this fit tip story is about 27 00:01:41,000 --> 00:01:44,679 Speaker 1: the technology. So I had one coach one in my 28 00:01:44,920 --> 00:01:50,360 Speaker 1: entire career for triathlon, and that was Troy Jacobson, who 29 00:01:50,760 --> 00:01:53,360 Speaker 1: is amazing, and I interviewed him here on the podcast. 30 00:01:53,440 --> 00:01:56,400 Speaker 1: Some of you who are into triathlon may know him, 31 00:01:56,520 --> 00:02:00,400 Speaker 1: many of you may not, because he uh here much 32 00:02:00,440 --> 00:02:03,160 Speaker 1: started the whole coaching thing. Was one of the first 33 00:02:03,240 --> 00:02:07,240 Speaker 1: online coaches used to facts facts your training plan to you, 34 00:02:07,600 --> 00:02:09,520 Speaker 1: and so he was one of the guys who started it. 35 00:02:09,800 --> 00:02:13,200 Speaker 1: He also was a professional triathlete. He did DVDs. I 36 00:02:13,280 --> 00:02:15,800 Speaker 1: modeled a huge part of my career by watching what 37 00:02:15,919 --> 00:02:19,000 Speaker 1: he did. And so when I started, though too to 38 00:02:19,120 --> 00:02:24,160 Speaker 1: write books, I stopped with Troy because I wanted to test, out, 39 00:02:24,200 --> 00:02:26,560 Speaker 1: implement and utilize my own training plan. So I learned 40 00:02:26,600 --> 00:02:30,119 Speaker 1: from him and then I started to design my own 41 00:02:30,360 --> 00:02:33,919 Speaker 1: philosophy and training protocols and things like that. So special 42 00:02:33,960 --> 00:02:36,600 Speaker 1: thanks to him for getting me started, uh and I 43 00:02:36,680 --> 00:02:39,239 Speaker 1: learned a lot from him way back in the day, 44 00:02:39,360 --> 00:02:44,520 Speaker 1: and so yes, I started uh coaching people online all 45 00:02:44,560 --> 00:02:49,240 Speaker 1: around the world as the internet started to explode. Back 46 00:02:49,240 --> 00:02:52,519 Speaker 1: when I was, you know, in the uh beginnings of 47 00:02:52,560 --> 00:02:57,799 Speaker 1: my true training career, fitness career, doing so many different things, 48 00:02:57,800 --> 00:03:00,000 Speaker 1: this was a part and so one of the coolest 49 00:03:00,080 --> 00:03:03,160 Speaker 1: things was to be able to train people all around 50 00:03:03,160 --> 00:03:07,079 Speaker 1: the world. And we did this in one particular way. 51 00:03:06,639 --> 00:03:11,680 Speaker 1: They came out with coaching platforms. So internet sites, where 52 00:03:12,200 --> 00:03:15,600 Speaker 1: you know, they started off pretty basic, was just kind 53 00:03:15,600 --> 00:03:18,520 Speaker 1: of right out the plan and so you'd go online 54 00:03:18,520 --> 00:03:20,520 Speaker 1: and you go, oh, my coach told me I have 55 00:03:20,639 --> 00:03:22,440 Speaker 1: to do a ten mile run, and maybe there were 56 00:03:22,480 --> 00:03:25,720 Speaker 1: specificity there and things like that. But over time, as 57 00:03:25,800 --> 00:03:30,960 Speaker 1: fit tech started to explode, it got even better. So 58 00:03:31,040 --> 00:03:36,680 Speaker 1: you could upload your data based on how you acquired it, right, 59 00:03:36,760 --> 00:03:39,880 Speaker 1: so if you had a GPS watch, if you had 60 00:03:40,000 --> 00:03:43,720 Speaker 1: a bike computer, so many different ways of capturing what 61 00:03:43,760 --> 00:03:46,400 Speaker 1: you did in that workout. And now there's apps obviously, 62 00:03:46,480 --> 00:03:48,360 Speaker 1: so so many different ways, so many different kinds of 63 00:03:48,360 --> 00:03:51,960 Speaker 1: fitness technology to get what you did during that workout 64 00:03:52,000 --> 00:03:57,000 Speaker 1: to your coach. And today it's incredible, like the data 65 00:03:57,160 --> 00:04:01,080 Speaker 1: rich platforms for coaches and and there the ability of 66 00:04:01,080 --> 00:04:05,840 Speaker 1: that platform itself now through artificial intelligence to extrapolate out 67 00:04:06,080 --> 00:04:09,520 Speaker 1: information amazing. But you're like, who cares, no, But we 68 00:04:09,560 --> 00:04:12,400 Speaker 1: are in an amazing time. I keep saying that, But 69 00:04:12,480 --> 00:04:13,920 Speaker 1: this is going to go to the basics, and the 70 00:04:13,960 --> 00:04:16,159 Speaker 1: takeaways are going to go to the basics as well, 71 00:04:16,200 --> 00:04:18,520 Speaker 1: which is as you know if you've listen to my podcast, 72 00:04:18,560 --> 00:04:22,080 Speaker 1: I'm all about the basics. That's what works. But this 73 00:04:22,160 --> 00:04:26,320 Speaker 1: client many years ago, never met him. He actually was local, 74 00:04:26,520 --> 00:04:28,040 Speaker 1: lived in my town, but I had never met him. 75 00:04:28,040 --> 00:04:30,320 Speaker 1: He had heard that I coached, reached out to me 76 00:04:30,640 --> 00:04:34,880 Speaker 1: and he was doing Iron Man Hawaii and I was 77 00:04:34,920 --> 00:04:37,599 Speaker 1: going to coach him for that, and so we started 78 00:04:37,640 --> 00:04:41,000 Speaker 1: training and I would use this training platform to get 79 00:04:41,080 --> 00:04:44,599 Speaker 1: him his workouts. Never met him person, did everything online, 80 00:04:45,000 --> 00:04:47,239 Speaker 1: you know, the consultation all like that over the phone 81 00:04:47,279 --> 00:04:50,320 Speaker 1: as well, but we just never met in person until 82 00:04:50,360 --> 00:04:53,640 Speaker 1: way later. So I would put his workouts up. He 83 00:04:53,680 --> 00:04:57,279 Speaker 1: would then take his watch and his run and bike 84 00:04:57,400 --> 00:04:59,520 Speaker 1: and swim workouts would be uploaded to me. So I 85 00:04:59,520 --> 00:05:02,360 Speaker 1: would see his heart rate, I would see his speed, 86 00:05:02,720 --> 00:05:06,279 Speaker 1: I would see his distance. So cool, right, And over 87 00:05:06,360 --> 00:05:09,839 Speaker 1: time I would use that data obviously to create his 88 00:05:09,880 --> 00:05:12,800 Speaker 1: program and periodize his program and all those kind of things. 89 00:05:13,440 --> 00:05:16,920 Speaker 1: So what I started to see over time was a 90 00:05:17,000 --> 00:05:20,760 Speaker 1: huge spike. He had a huge spike in his heart rate. 91 00:05:21,040 --> 00:05:24,039 Speaker 1: Not every time, but most times when he would go 92 00:05:24,120 --> 00:05:26,320 Speaker 1: for a run or go for a bike ride. Now, 93 00:05:26,440 --> 00:05:28,520 Speaker 1: anyone who's used the heart rate monitor before, and this 94 00:05:28,600 --> 00:05:31,480 Speaker 1: was this was years ago, where they were even less accurate. 95 00:05:31,480 --> 00:05:34,840 Speaker 1: I would argue and interference from like, you know, telephone 96 00:05:34,880 --> 00:05:38,839 Speaker 1: wires and who knows what could re havoc on that data, 97 00:05:39,000 --> 00:05:42,440 Speaker 1: And so there were always blips and things like that. 98 00:05:42,520 --> 00:05:45,000 Speaker 1: You know, you'd see a spike and it didn't necessarily 99 00:05:45,040 --> 00:05:47,800 Speaker 1: mean anything, could just be some interference or something like that. 100 00:05:48,120 --> 00:05:51,479 Speaker 1: But this was pretty regular. And by that point I 101 00:05:51,480 --> 00:05:53,880 Speaker 1: had coached enough people that I hadn't really seen something 102 00:05:53,920 --> 00:05:56,680 Speaker 1: like this. I'm not a doctor. Let me say that 103 00:05:56,800 --> 00:06:01,240 Speaker 1: over and over and over again. Exercise physiologists studied, you know, 104 00:06:01,400 --> 00:06:04,880 Speaker 1: so much about the body and cardiac and musculo skeletal 105 00:06:04,920 --> 00:06:07,000 Speaker 1: and things like that. I'm not a doctor. But what 106 00:06:07,040 --> 00:06:10,200 Speaker 1: I didn't know was I've never seen this, and it 107 00:06:10,320 --> 00:06:15,440 Speaker 1: was consistent over time. And so I said to him, hey, 108 00:06:16,200 --> 00:06:18,680 Speaker 1: you have this spike. And he had seen it too, 109 00:06:19,640 --> 00:06:23,960 Speaker 1: And I said, I'm not a doctor, but I if 110 00:06:24,000 --> 00:06:25,400 Speaker 1: I were you, I would bring this up to your doctor. 111 00:06:25,400 --> 00:06:27,960 Speaker 1: I would go get a physical, go get uh you know, 112 00:06:28,040 --> 00:06:30,760 Speaker 1: do a quick g P visit and ask your doctor 113 00:06:31,000 --> 00:06:34,760 Speaker 1: what he thinks. So we did, and the first doctor 114 00:06:34,760 --> 00:06:37,400 Speaker 1: he went to said, no big deal, no big deal. 115 00:06:38,520 --> 00:06:41,279 Speaker 1: And we continue to train and I continue to see it, 116 00:06:41,279 --> 00:06:43,040 Speaker 1: and I said, you know, I can say it one 117 00:06:43,040 --> 00:06:48,000 Speaker 1: more time like this continues. Now, it's like the chances 118 00:06:48,040 --> 00:06:50,880 Speaker 1: of being just interference or something. It was always at 119 00:06:50,880 --> 00:06:54,120 Speaker 1: the start you could see the patterns. It was a 120 00:06:54,200 --> 00:06:58,280 Speaker 1: big deviation and and basically a huge spike and heart rate. 121 00:06:59,160 --> 00:07:01,680 Speaker 1: And so we went to another doctor and this doctor said, 122 00:07:02,000 --> 00:07:05,600 Speaker 1: you've got a problem. You got a problem. You need 123 00:07:06,080 --> 00:07:10,960 Speaker 1: surgery atrial fibrillation and you need to have a heart 124 00:07:10,960 --> 00:07:18,520 Speaker 1: ablation surgery. Holy smokes. And so he did it. He 125 00:07:18,560 --> 00:07:21,400 Speaker 1: described to me what it was and pretty scary for 126 00:07:21,520 --> 00:07:23,760 Speaker 1: those of you who may know what it is or 127 00:07:23,800 --> 00:07:29,360 Speaker 1: even have experienced it. Atrial fibrillation super common, it's not uncommon. 128 00:07:29,840 --> 00:07:34,480 Speaker 1: So he did the surgery, it was super successful, and 129 00:07:34,560 --> 00:07:38,400 Speaker 1: he ended up doing the Iron Man. We continued on. 130 00:07:38,520 --> 00:07:41,640 Speaker 1: We took time off, we had enough time obviously started 131 00:07:41,640 --> 00:07:46,920 Speaker 1: training way before and he did his event. What's the takeaway. 132 00:07:47,280 --> 00:07:51,080 Speaker 1: It's a fit tip, short, short show. There's a lot here, 133 00:07:51,560 --> 00:07:54,000 Speaker 1: but let's just condense it down to like three really 134 00:07:54,000 --> 00:07:58,520 Speaker 1: important points, one of the most important being you need 135 00:07:58,560 --> 00:08:02,960 Speaker 1: to get to know your body. Your body and your numbers. 136 00:08:04,120 --> 00:08:06,920 Speaker 1: And as I've said on so many other shows that 137 00:08:07,040 --> 00:08:09,840 Speaker 1: fit tech we'll have problems as well, so that the 138 00:08:09,880 --> 00:08:12,640 Speaker 1: first doctor wasn't wrong in thinking, you know, this could 139 00:08:12,640 --> 00:08:16,360 Speaker 1: just be an outlier. Now it was like dozens of 140 00:08:16,360 --> 00:08:18,200 Speaker 1: outliers if he had looked at all the data at 141 00:08:18,200 --> 00:08:21,800 Speaker 1: that point. But that happens. Fit tech is not perfect, 142 00:08:21,800 --> 00:08:23,280 Speaker 1: and I'll get to that in a second as well. 143 00:08:23,640 --> 00:08:26,160 Speaker 1: But get to know your body. You are an experiment 144 00:08:26,200 --> 00:08:29,600 Speaker 1: of one, and that's why the more you exercise, the 145 00:08:29,600 --> 00:08:32,160 Speaker 1: more you utilize all this fitness tech, you're gonna start 146 00:08:32,160 --> 00:08:35,600 Speaker 1: to see your patterns and you're gonna know when things 147 00:08:35,640 --> 00:08:38,920 Speaker 1: are off. You're not only gonna know when your body 148 00:08:39,000 --> 00:08:42,360 Speaker 1: is off, You're gonna know when the fitness tech is off. 149 00:08:42,400 --> 00:08:45,360 Speaker 1: As I've said, just did a show on you know, 150 00:08:45,960 --> 00:08:50,120 Speaker 1: chest straps versus arm bands for heart rate. I know 151 00:08:50,400 --> 00:08:53,480 Speaker 1: because I know my numbers that the risk base doesn't 152 00:08:53,480 --> 00:08:59,280 Speaker 1: work for me, and so just a great story in 153 00:09:01,040 --> 00:09:05,320 Speaker 1: get to know your body, And that was one of 154 00:09:05,320 --> 00:09:07,000 Speaker 1: the greatest things I could do for a client when 155 00:09:07,040 --> 00:09:11,120 Speaker 1: I was a personal trainer and a coach was I 156 00:09:11,120 --> 00:09:13,000 Speaker 1: would see those patterns. I would get to know their 157 00:09:13,040 --> 00:09:15,760 Speaker 1: body as well, and I would tell them what those 158 00:09:15,840 --> 00:09:18,600 Speaker 1: numbers meant, and I showed them the patterns over time 159 00:09:18,640 --> 00:09:21,040 Speaker 1: and where they would maybe deviate from the norms, like 160 00:09:21,040 --> 00:09:23,600 Speaker 1: to is your age. For a lot of people, is 161 00:09:23,640 --> 00:09:28,600 Speaker 1: not an accurate way to gauge your hearrate zones. So 162 00:09:28,720 --> 00:09:31,560 Speaker 1: get to know your body. Use the fitness tech not 163 00:09:31,800 --> 00:09:36,679 Speaker 1: as gospel, but as a way to test and see. 164 00:09:37,240 --> 00:09:39,839 Speaker 1: And if you're using formulas, if you're you know, using 165 00:09:39,960 --> 00:09:43,240 Speaker 1: certain you know, just formula's heart rate formulas, things like that, 166 00:09:43,280 --> 00:09:47,160 Speaker 1: and you're not in those zones, doesn't make sense. Then 167 00:09:48,080 --> 00:09:53,960 Speaker 1: you're probably not going to utilize that formula. And there's 168 00:09:54,040 --> 00:09:56,640 Speaker 1: other ways to do it. And one of the greatest 169 00:09:56,760 --> 00:10:00,720 Speaker 1: people perceived exertion. I know, it's way perfect the Bard 170 00:10:00,760 --> 00:10:03,920 Speaker 1: scale one to twenty or the just perceived exertion one 171 00:10:03,920 --> 00:10:07,520 Speaker 1: to ten, but that one starts to play in as well. 172 00:10:08,000 --> 00:10:11,280 Speaker 1: All right, Number two real quickly if you have an issue. 173 00:10:11,920 --> 00:10:13,640 Speaker 1: I have a lot of friends who are doctors. Doctors 174 00:10:13,640 --> 00:10:19,000 Speaker 1: are humans, doctors are not perfect. Get get several opinions, 175 00:10:19,600 --> 00:10:23,920 Speaker 1: especially when it's a really important surgery procedure. Whatever that 176 00:10:23,960 --> 00:10:27,280 Speaker 1: goes should go without saying. Um, even if you have 177 00:10:27,840 --> 00:10:30,480 Speaker 1: you know a doctor, you you trust and uh, it's 178 00:10:30,480 --> 00:10:34,240 Speaker 1: always a great idea. Get consensus that helps, alright, Final 179 00:10:34,400 --> 00:10:39,800 Speaker 1: takeaway number three, Use fitness tech, but use it carefully. 180 00:10:41,720 --> 00:10:44,520 Speaker 1: Use it really carefully. And when I say carefully, I 181 00:10:44,520 --> 00:10:48,720 Speaker 1: mean look for patterns over time. Get to know your body. 182 00:10:50,640 --> 00:10:54,600 Speaker 1: What are the zones you hit? There is no when 183 00:10:54,640 --> 00:10:56,640 Speaker 1: people ask me, you know, what's a what's a high 184 00:10:56,640 --> 00:10:58,640 Speaker 1: heart rate zone or what's a good heart rate zone 185 00:10:58,679 --> 00:11:04,079 Speaker 1: to hit? It depends, It depends on your genetics, depends 186 00:11:04,160 --> 00:11:08,200 Speaker 1: on many factors. And so basically, if you wear a 187 00:11:08,200 --> 00:11:11,680 Speaker 1: heart rate monitor and you go hard often, you're gonna 188 00:11:11,720 --> 00:11:13,840 Speaker 1: start to know, Hey, you know when I go up 189 00:11:13,840 --> 00:11:16,480 Speaker 1: a hill on my bike or running, or on the 190 00:11:16,520 --> 00:11:19,320 Speaker 1: treadmill or on an elliptical or stationary bike. One eight 191 00:11:19,520 --> 00:11:22,080 Speaker 1: is that number I'm seeing when I'm like a nine 192 00:11:22,120 --> 00:11:25,559 Speaker 1: out of ten as far as intensity goes. So use 193 00:11:25,600 --> 00:11:28,840 Speaker 1: fitness tech, but use it judiciously. All right, I'll leave 194 00:11:28,880 --> 00:11:31,760 Speaker 1: you with this. I did a bike ride this very morning. 195 00:11:32,640 --> 00:11:36,400 Speaker 1: It was multitasking in class on the stationary bike in 196 00:11:36,440 --> 00:11:44,000 Speaker 1: the home gym, and the distance kept screwing up, and 197 00:11:44,080 --> 00:11:46,319 Speaker 1: I thought, I'm adding this into the podcast that I'm 198 00:11:46,320 --> 00:11:50,880 Speaker 1: doing today. Now you know, it wasn't heart rate, wasn't 199 00:11:51,280 --> 00:11:53,560 Speaker 1: you know, something like that, that type of metric, but 200 00:11:54,840 --> 00:11:58,280 Speaker 1: the distance wasn't accurate. And this is a really good machine. 201 00:11:59,480 --> 00:12:04,920 Speaker 1: So my point is just that doctors are imperfect, fitness 202 00:12:04,920 --> 00:12:09,640 Speaker 1: tech is imperfect. Get to know your body, and that's 203 00:12:09,679 --> 00:12:13,080 Speaker 1: one of the best things about exercising frequently and taking 204 00:12:13,080 --> 00:12:17,440 Speaker 1: control and using all of these amazing tools the most 205 00:12:17,480 --> 00:12:19,360 Speaker 1: amazing time. I'm gonna bore you to death with that 206 00:12:19,840 --> 00:12:22,840 Speaker 1: because I'm I'm not gen x. I've seen all these 207 00:12:22,920 --> 00:12:28,800 Speaker 1: changes from records to cassettes, two downloads and then the 208 00:12:28,840 --> 00:12:31,880 Speaker 1: equivalent in the fitness industry. But you gotta know what 209 00:12:31,920 --> 00:12:34,400 Speaker 1: you're looking at. And one of the best ways to 210 00:12:34,440 --> 00:12:37,719 Speaker 1: do that to know your body. All right, heart rate 211 00:12:37,760 --> 00:12:39,559 Speaker 1: monitor may have saved his life. I don't know. I'm 212 00:12:39,559 --> 00:12:41,880 Speaker 1: not a doctor. I don't know how. I'm sure there's 213 00:12:42,080 --> 00:12:46,200 Speaker 1: levels of heart issues of that type I'm not a cardiologist, 214 00:12:46,800 --> 00:12:50,960 Speaker 1: don't pretend to be one. My job is to keep 215 00:12:50,960 --> 00:12:53,560 Speaker 1: you from them. I would say that to my doctor friends. 216 00:12:53,720 --> 00:12:56,040 Speaker 1: Hate to tell you, and even especially my PT friends, 217 00:12:56,040 --> 00:12:58,160 Speaker 1: and there's a lot of pts. Listen to the show. 218 00:12:58,240 --> 00:13:01,560 Speaker 1: God bless you. My goal was to unfortunately keep people 219 00:13:01,559 --> 00:13:04,880 Speaker 1: out of the physical therapists and out of the doctor's office. 220 00:13:05,559 --> 00:13:08,199 Speaker 1: All right, thank you for listening. Again. If you want 221 00:13:08,200 --> 00:13:10,400 Speaker 1: to reach out, Tom each Fit his instagram, Tom h 222 00:13:10,440 --> 00:13:14,520 Speaker 1: Fit is Twitter, Tom h Fit is now TikTok. I 223 00:13:14,520 --> 00:13:17,600 Speaker 1: can't believe I'm doing something else, but told I have to. 224 00:13:17,760 --> 00:13:19,959 Speaker 1: I think I have one followers, So if you want 225 00:13:20,000 --> 00:13:22,360 Speaker 1: to start, I'm gonna start putting fitness videos up there, 226 00:13:22,360 --> 00:13:26,160 Speaker 1: short videos, short workouts based on my micro Workout Plan book, 227 00:13:26,400 --> 00:13:29,160 Speaker 1: so you can go there as well Fitness disrupted dot com. 228 00:13:29,200 --> 00:13:31,880 Speaker 1: Please follow the show, comment all of those things if 229 00:13:31,880 --> 00:13:34,080 Speaker 1: you can, greatly appreciate it, and if you have read 230 00:13:34,080 --> 00:13:37,280 Speaker 1: the micro Workout Plan, greatly appreciated My goal. I gotta 231 00:13:37,320 --> 00:13:40,920 Speaker 1: get over a hundred reviews getting closer, so greatly appreciate it. 232 00:13:40,960 --> 00:13:42,640 Speaker 1: If you have read it and do that as well. 233 00:13:43,120 --> 00:13:47,920 Speaker 1: All right. My goal, My job is to help you 234 00:13:47,960 --> 00:13:52,479 Speaker 1: live your best life. That's it. Bring you my experiences, 235 00:13:53,280 --> 00:13:57,480 Speaker 1: my research, my experiments of one so that we can 236 00:13:57,600 --> 00:14:03,120 Speaker 1: all not only live as long as possible, but have 237 00:14:03,240 --> 00:14:08,000 Speaker 1: those years be as quality, as much quality in those 238 00:14:08,080 --> 00:14:12,200 Speaker 1: years as possible. And that's possible because we control three things, 239 00:14:13,120 --> 00:14:14,720 Speaker 1: how much we move, what we put into our mouse, 240 00:14:14,800 --> 00:14:18,120 Speaker 1: and our attitudes. And that's awesome. I am Tom Holland. 241 00:14:18,120 --> 00:14:25,480 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 242 00:14:25,520 --> 00:14:28,800 Speaker 1: a production of I heart Radio. For more podcasts from 243 00:14:28,800 --> 00:14:32,560 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 244 00:14:32,720 --> 00:14:34,960 Speaker 1: or wherever you listen to your favorite shows.