1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:08,800 --> 00:00:15,320 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Back 3 00:00:15,320 --> 00:00:18,599 Speaker 1: in high school, we had a bunch of sayings on 4 00:00:18,840 --> 00:00:23,840 Speaker 1: our Jim our workout room walls. One of them included, 5 00:00:24,680 --> 00:00:29,040 Speaker 1: work on your weakness until it becomes your strength. Now 6 00:00:29,080 --> 00:00:32,000 Speaker 1: I disagree with that statement in that I don't believe 7 00:00:32,040 --> 00:00:34,280 Speaker 1: you need to work on your weakness until it becomes 8 00:00:34,320 --> 00:00:37,320 Speaker 1: your strength. That sounds great, and if you want to 9 00:00:37,360 --> 00:00:40,559 Speaker 1: do that, more power to you. What I do believe, 10 00:00:40,880 --> 00:00:44,559 Speaker 1: and what I have experienced myself and with the clients 11 00:00:44,600 --> 00:00:49,320 Speaker 1: I trained over the years, is you absolutely need to 12 00:00:49,400 --> 00:00:52,880 Speaker 1: work on your weakness until it's no longer a weakness. 13 00:00:53,680 --> 00:00:57,840 Speaker 1: That's what matters most. So while it sounds great to 14 00:00:57,880 --> 00:01:00,440 Speaker 1: work on your weakness until it becomes your rank, what 15 00:01:00,520 --> 00:01:02,960 Speaker 1: this show is all about is why you need to 16 00:01:03,000 --> 00:01:09,240 Speaker 1: work on your weakness. You need to fix the weak 17 00:01:09,400 --> 00:01:13,880 Speaker 1: link as I call it. And I did that podcast 18 00:01:14,080 --> 00:01:19,039 Speaker 1: on the five Components of Fitness, and if you haven't 19 00:01:19,080 --> 00:01:21,680 Speaker 1: listened to that, go back. You need to listen to 20 00:01:21,720 --> 00:01:25,560 Speaker 1: that episode super important. And what I say in that 21 00:01:25,600 --> 00:01:30,080 Speaker 1: show is that we generally people do one maybe two. 22 00:01:30,760 --> 00:01:34,920 Speaker 1: What you're good at and what you were genetically predetermined 23 00:01:34,959 --> 00:01:39,640 Speaker 1: to do. And so what happens is you become imbalanced. 24 00:01:40,440 --> 00:01:43,840 Speaker 1: You don't work on the other for components, and I 25 00:01:43,880 --> 00:01:48,800 Speaker 1: actually threw in a six and it's a podcast on balance. 26 00:01:49,560 --> 00:01:53,200 Speaker 1: But you need to work on all five. And when 27 00:01:53,240 --> 00:01:57,760 Speaker 1: you don't, as most people don't, you create weaknesses, You 28 00:01:57,800 --> 00:02:07,400 Speaker 1: create imbalances, and when that happens, problems happen. Right, Injuries 29 00:02:07,440 --> 00:02:13,520 Speaker 1: are not necessarily inevitable. It's just we focus on the 30 00:02:13,639 --> 00:02:17,840 Speaker 1: rehab instead of the prehab. We don't do the work 31 00:02:18,000 --> 00:02:22,480 Speaker 1: before it's a problem, and then we end up taking 32 00:02:22,520 --> 00:02:27,440 Speaker 1: care of it after it's become an injury. And I 33 00:02:27,560 --> 00:02:30,799 Speaker 1: say it all the time. You will exercise, and you 34 00:02:30,880 --> 00:02:33,240 Speaker 1: will do some of the exercises I will talk about 35 00:02:33,280 --> 00:02:36,560 Speaker 1: in this show. But you have two choices. You will 36 00:02:36,600 --> 00:02:38,840 Speaker 1: either pay someone to make it you do them in 37 00:02:39,400 --> 00:02:44,480 Speaker 1: a rehabilitation facility setting, or you will do them ahead 38 00:02:44,480 --> 00:02:50,799 Speaker 1: of time to prevent the injuries, to prevent the imbalances, 39 00:02:50,840 --> 00:02:58,320 Speaker 1: and to make sure that you have no major weaknesses. Now, 40 00:02:58,320 --> 00:03:00,840 Speaker 1: I often talk about how many years I spent as 41 00:03:00,840 --> 00:03:05,120 Speaker 1: a personal trainer working in the gym's ten four sixteen 42 00:03:05,160 --> 00:03:09,480 Speaker 1: hours a day years and years, and what I learned 43 00:03:09,560 --> 00:03:14,200 Speaker 1: over time is one of the top reasons you go 44 00:03:14,320 --> 00:03:17,440 Speaker 1: to a trainer. It's not weight loss. I know that's 45 00:03:17,440 --> 00:03:23,000 Speaker 1: why you start, and that is one of your major goals. 46 00:03:23,040 --> 00:03:26,799 Speaker 1: But one of the primary things that a trainer will 47 00:03:26,840 --> 00:03:30,400 Speaker 1: do with you it's actually too They will first identify 48 00:03:30,440 --> 00:03:35,360 Speaker 1: your weakness and then they will second help to fix it. 49 00:03:37,360 --> 00:03:39,200 Speaker 1: Because here's the thing I'll talk about during the show. 50 00:03:40,080 --> 00:03:43,200 Speaker 1: If you have a weakness that becomes an injury, the 51 00:03:43,200 --> 00:03:48,120 Speaker 1: weight loss can't happen because you can't exercise because you 52 00:03:48,280 --> 00:03:52,400 Speaker 1: are hurt. And it can be a small injury that 53 00:03:52,440 --> 00:03:54,200 Speaker 1: prevents you from doing what you want to do, or 54 00:03:54,360 --> 00:04:00,000 Speaker 1: a major injury. But the smallest weakness can turn into 55 00:04:00,040 --> 00:04:04,360 Speaker 1: the biggest problem. And when I talk about weak links, 56 00:04:04,360 --> 00:04:08,080 Speaker 1: when I talk about your weaknesses, generally, what I'm speaking 57 00:04:08,120 --> 00:04:13,040 Speaker 1: about our muscle weaknesses. So just generally weak muscles in 58 00:04:13,080 --> 00:04:18,640 Speaker 1: your body or muscular imbalances. Oftentimes it's the front of 59 00:04:18,640 --> 00:04:20,720 Speaker 1: your legs versus the back of your legs that they 60 00:04:20,720 --> 00:04:24,680 Speaker 1: are not in balance. And it's actually not a fifty 61 00:04:24,720 --> 00:04:28,240 Speaker 1: fifty ratio by the way, your quadriceps to your hamstrings. 62 00:04:28,680 --> 00:04:31,560 Speaker 1: But we don't need to go that deep and then 63 00:04:31,560 --> 00:04:35,239 Speaker 1: finally it's an injury. So your weak links are either 64 00:04:36,120 --> 00:04:39,840 Speaker 1: injuries waiting to happen, or they have become injuries in 65 00:04:39,839 --> 00:04:45,000 Speaker 1: and of themselves. And as we age, for many people, 66 00:04:45,279 --> 00:04:47,839 Speaker 1: those weaknesses become injuries. And that is one of the 67 00:04:47,880 --> 00:04:51,400 Speaker 1: insidious things about human nature is when you're in your twenties, 68 00:04:51,480 --> 00:04:55,400 Speaker 1: your thirties, even your early forties, for many people, bodies good, 69 00:04:56,240 --> 00:04:59,159 Speaker 1: Body recovers quickly, body does what you wanted to do 70 00:04:59,560 --> 00:05:04,360 Speaker 1: without problem, and then problems happen, and then injuries happen. 71 00:05:05,520 --> 00:05:11,080 Speaker 1: So this show is all about identifying the weakness and 72 00:05:11,200 --> 00:05:14,599 Speaker 1: working on it. And just like everything else I talk about, 73 00:05:14,960 --> 00:05:18,000 Speaker 1: it won't be an hour and it won't be horrible. 74 00:05:19,440 --> 00:05:25,800 Speaker 1: But if excessive moderation applies to anything, it's this. It's 75 00:05:25,800 --> 00:05:29,520 Speaker 1: working on your weakness until it's no longer a weakness. 76 00:05:30,760 --> 00:05:33,360 Speaker 1: So you can do two things. By the way, I'm 77 00:05:33,360 --> 00:05:36,960 Speaker 1: going to skip ahead, so you can enjoy your quality 78 00:05:36,960 --> 00:05:39,200 Speaker 1: of life, so you can do what you want to do. 79 00:05:40,240 --> 00:05:43,920 Speaker 1: That's what's most important. Quick break, we'll be right back 80 00:05:43,960 --> 00:05:49,000 Speaker 1: talking all about why you need to work on your weakness. 81 00:05:49,160 --> 00:06:00,320 Speaker 1: We will be right back. So let's go back to 82 00:06:00,360 --> 00:06:04,920 Speaker 1: talking about personal trainers. Many of you probably are using one, 83 00:06:05,200 --> 00:06:10,720 Speaker 1: have used one, and I understand why weight loss and 84 00:06:10,800 --> 00:06:14,599 Speaker 1: vanity is a huge goal, if not the primary goal 85 00:06:14,640 --> 00:06:17,039 Speaker 1: for you to go to that trainer. And I'm not 86 00:06:17,080 --> 00:06:19,960 Speaker 1: saying personal trainers don't help with weight loss, but what 87 00:06:20,080 --> 00:06:24,320 Speaker 1: happens outside the gym is when weight loss happens. You 88 00:06:24,320 --> 00:06:26,799 Speaker 1: could have come to me twice a day, seven days 89 00:06:26,839 --> 00:06:31,400 Speaker 1: a week when I was training clients, but it's what 90 00:06:31,480 --> 00:06:35,000 Speaker 1: you do outside those sessions that truly determines weight loss. 91 00:06:35,040 --> 00:06:38,479 Speaker 1: So my goal with you when it comes to weight 92 00:06:38,520 --> 00:06:41,400 Speaker 1: loss when I was a trainer was to change your 93 00:06:41,440 --> 00:06:45,119 Speaker 1: behaviors outside the gym, because it is simple math. People, 94 00:06:46,000 --> 00:06:48,960 Speaker 1: If you just came to me as a trainer and 95 00:06:49,000 --> 00:06:52,040 Speaker 1: wanted to maximize your calorie burn, we're gonna go running. 96 00:06:52,680 --> 00:06:55,480 Speaker 1: We're gonna do something that you know, if you want 97 00:06:55,520 --> 00:06:58,200 Speaker 1: to burn the most number of calories within that session, 98 00:06:59,520 --> 00:07:02,560 Speaker 1: it's gonna be hard and it's gonna be somewhere six 99 00:07:03,720 --> 00:07:07,000 Speaker 1: hundred calories. So that simple math. If you go to 100 00:07:07,040 --> 00:07:10,120 Speaker 1: a trainer twice a week, three times a week, you're 101 00:07:10,160 --> 00:07:14,680 Speaker 1: probably burning five six calories in those sessions, so you're 102 00:07:14,760 --> 00:07:17,440 Speaker 1: still a couple of thousand calories short of a pound. 103 00:07:17,960 --> 00:07:20,000 Speaker 1: Now I understand you're gonna build muscle, and that is 104 00:07:20,080 --> 00:07:24,000 Speaker 1: super important, and that is tied into working on your weakness, 105 00:07:24,040 --> 00:07:25,880 Speaker 1: by the way, because a lot of what I'm going 106 00:07:25,920 --> 00:07:28,320 Speaker 1: to focus on here when it comes to weakness is 107 00:07:28,440 --> 00:07:32,920 Speaker 1: muscular imbalances and weaknesses because that's where injuries happen. Now, 108 00:07:32,920 --> 00:07:36,080 Speaker 1: your weakness maybe your cardio, and that is also tied 109 00:07:36,120 --> 00:07:39,040 Speaker 1: into it. But here's how it's intricately tied into it. 110 00:07:40,400 --> 00:07:44,680 Speaker 1: If your knees hurt, you can't do your cardio, you 111 00:07:44,680 --> 00:07:48,200 Speaker 1: can't lose weight. So that is why I say that 112 00:07:48,760 --> 00:07:52,680 Speaker 1: a great strength and conditioning coach, a great personal trainer, 113 00:07:53,360 --> 00:07:58,360 Speaker 1: has to start with working on your weaknesses, identifying them 114 00:07:58,360 --> 00:08:01,800 Speaker 1: and working on them. And that is why the first session, 115 00:08:01,880 --> 00:08:05,080 Speaker 1: at least the first session you do with a personal trainer, 116 00:08:05,640 --> 00:08:09,720 Speaker 1: there should be no exercise. It should be sitting down 117 00:08:11,040 --> 00:08:18,160 Speaker 1: and discussing your goals, your injuries, your medications at least 118 00:08:18,200 --> 00:08:22,440 Speaker 1: an hour, because then the trainer can start to figure out, hey, 119 00:08:23,680 --> 00:08:26,520 Speaker 1: what do I need to work on with this individual person. 120 00:08:28,200 --> 00:08:32,600 Speaker 1: And let me say this. I had a professor who said, 121 00:08:32,640 --> 00:08:35,200 Speaker 1: and I love this line, if you want to know 122 00:08:35,240 --> 00:08:39,320 Speaker 1: what your weakness is just ask your competition, and that 123 00:08:39,360 --> 00:08:42,959 Speaker 1: applies to generally the younger crowd, the twenties, thirties, forties 124 00:08:43,000 --> 00:08:47,120 Speaker 1: I was talking about because as you get older, the 125 00:08:47,160 --> 00:08:49,520 Speaker 1: weakness is tied into an injury. The weakness is tied 126 00:08:49,600 --> 00:08:55,120 Speaker 1: into pain. And when I would have clients come to 127 00:08:55,160 --> 00:08:57,800 Speaker 1: me for the first time, they would often say, I 128 00:08:57,880 --> 00:09:00,920 Speaker 1: have a bad fill in the blank. I have a 129 00:09:00,920 --> 00:09:04,360 Speaker 1: bad back, I have bad knees, I have bad hips, 130 00:09:05,040 --> 00:09:10,480 Speaker 1: I have bad shoulders. And my question to myself was, 131 00:09:10,520 --> 00:09:13,040 Speaker 1: what does that mean? What is what do they mean 132 00:09:13,040 --> 00:09:18,960 Speaker 1: by bad? Obviously pain most of the time, but why 133 00:09:19,080 --> 00:09:24,040 Speaker 1: is it bad? That is what a trainer should identify 134 00:09:24,080 --> 00:09:27,800 Speaker 1: and start to fix. I understand some of you don't 135 00:09:27,800 --> 00:09:29,520 Speaker 1: have trainers here, say Tom, why you keep talking about 136 00:09:29,520 --> 00:09:31,520 Speaker 1: trainers just because that is a really important part of this, 137 00:09:31,640 --> 00:09:37,000 Speaker 1: because so many people go to trainers because they're having pain, 138 00:09:37,480 --> 00:09:39,480 Speaker 1: because they want to know how to do things correctly, 139 00:09:39,920 --> 00:09:43,439 Speaker 1: and the trainers don't. It's just all about vanity and 140 00:09:43,440 --> 00:09:46,720 Speaker 1: and pushing it too hard, so often, way too hard, 141 00:09:47,880 --> 00:09:52,160 Speaker 1: and listen. Once there's an injury, the body has a 142 00:09:52,200 --> 00:09:55,080 Speaker 1: tough time depending on where that injury occurs, and especially 143 00:09:55,160 --> 00:09:58,640 Speaker 1: as we age. You want to avoid those injuries at 144 00:09:58,679 --> 00:10:04,360 Speaker 1: all costs. All right, And here's the other really insidious 145 00:10:04,400 --> 00:10:07,439 Speaker 1: thing about weaknesses, And many of you are going to 146 00:10:07,480 --> 00:10:09,560 Speaker 1: have the aha moment when it comes to this. You 147 00:10:09,600 --> 00:10:11,480 Speaker 1: may start out with saying, oh, I have bad knees. 148 00:10:11,760 --> 00:10:15,080 Speaker 1: My knees hurt all the time. And then what happens 149 00:10:15,160 --> 00:10:20,360 Speaker 1: is your body adjusts. It adjusts twenty four hours a day. 150 00:10:20,480 --> 00:10:26,199 Speaker 1: Everything you do. You're not even aware ninety percent of 151 00:10:26,240 --> 00:10:29,200 Speaker 1: the time what your body is doing to stop your 152 00:10:29,240 --> 00:10:31,760 Speaker 1: knees from hurting. The way you get dressed, the way 153 00:10:31,800 --> 00:10:34,760 Speaker 1: you walk, the way you get up and out and 154 00:10:34,920 --> 00:10:39,400 Speaker 1: down out of a chair. But what happens is it's 155 00:10:39,480 --> 00:10:44,679 Speaker 1: not using your muscles in the most functional way. You're adjusting. 156 00:10:45,400 --> 00:10:50,120 Speaker 1: You're adapting, and you're gonna have compensatory issues. So what 157 00:10:50,200 --> 00:10:53,560 Speaker 1: happens You go, oh, my knees used to really hurt. 158 00:10:53,600 --> 00:10:55,120 Speaker 1: You know what, Now my knees don't hurt, but my 159 00:10:55,200 --> 00:10:58,680 Speaker 1: hips or my lower back that's an issue. And so 160 00:10:58,760 --> 00:11:02,360 Speaker 1: it just moves all around your body. So the goal 161 00:11:02,640 --> 00:11:06,800 Speaker 1: is to strengthen from head to toe. If you've listened 162 00:11:06,840 --> 00:11:12,040 Speaker 1: to my other podcasts, this is why target toning all 163 00:11:12,080 --> 00:11:15,320 Speaker 1: of those kind of specific. I'm going to attack this area. 164 00:11:15,760 --> 00:11:20,800 Speaker 1: Every single person needs to be strong from head to toe. 165 00:11:22,240 --> 00:11:26,840 Speaker 1: We all have quote unquote problem areas. But as I 166 00:11:26,840 --> 00:11:29,920 Speaker 1: talked about another episode, you can't tell your body where 167 00:11:29,960 --> 00:11:35,640 Speaker 1: to remove fat deposits from. So that is the overarching 168 00:11:36,320 --> 00:11:38,880 Speaker 1: theme of this show is if you have a weak link, 169 00:11:39,160 --> 00:11:45,240 Speaker 1: nothing else matters. We are only as strong as our weakness, 170 00:11:45,240 --> 00:11:48,400 Speaker 1: weakest link. It's all those cliches, but they are so true, 171 00:11:48,800 --> 00:11:53,640 Speaker 1: never more true when it comes to your body. People 172 00:11:53,880 --> 00:11:56,760 Speaker 1: or more will have lower back pain in their lifetime, 173 00:11:58,160 --> 00:11:59,880 Speaker 1: and it's getting worse and worse because we're sitting more 174 00:12:00,040 --> 00:12:04,280 Speaker 1: more and we're moving less and less. And when that 175 00:12:04,320 --> 00:12:09,320 Speaker 1: back hurts, you start doing less and less and less. 176 00:12:10,400 --> 00:12:12,480 Speaker 1: And as I will end the show by talking about, 177 00:12:12,679 --> 00:12:17,960 Speaker 1: inactivity is the absolute worst thing for your weakness. But 178 00:12:18,080 --> 00:12:22,240 Speaker 1: that's what happens. Your back hurts, so you move less, 179 00:12:23,280 --> 00:12:27,840 Speaker 1: so you do less, so your weakness becomes weaker and 180 00:12:27,960 --> 00:12:32,680 Speaker 1: weaker and weaker. And that's where so many people are. 181 00:12:34,880 --> 00:12:38,480 Speaker 1: And that's why when I was training clients and when 182 00:12:39,320 --> 00:12:42,800 Speaker 1: I identified the weakness and when we fixed that weakness, 183 00:12:44,000 --> 00:12:47,200 Speaker 1: that was so much more rewarding to me then weight 184 00:12:47,240 --> 00:12:50,480 Speaker 1: loss weight loss is rewarding and people, oh my gosh, 185 00:12:50,520 --> 00:12:53,400 Speaker 1: I lost thirty pounds, twenty pounds, whatever it was, that's awesome. 186 00:12:54,360 --> 00:12:57,680 Speaker 1: But if you lose weight and still can't do what 187 00:12:57,760 --> 00:12:59,880 Speaker 1: you want to do, and there are many people like that, 188 00:13:00,480 --> 00:13:04,960 Speaker 1: you know, you can be skinny and really weak. So sure, 189 00:13:06,000 --> 00:13:08,200 Speaker 1: weight loss is always a goal, and we want to 190 00:13:08,240 --> 00:13:11,880 Speaker 1: be our healthy weight, but we want to bullet proof 191 00:13:11,920 --> 00:13:17,360 Speaker 1: our bodies. I love that term. Bullet proof your body. 192 00:13:17,600 --> 00:13:19,880 Speaker 1: And the best part of working on your weakness it 193 00:13:19,960 --> 00:13:23,280 Speaker 1: doesn't take a lot. So my new book, The micro 194 00:13:23,360 --> 00:13:28,040 Speaker 1: Workout Plan, the five Minute Workouts, one of the huge 195 00:13:30,000 --> 00:13:33,840 Speaker 1: goals of those workouts is to fix your weak link. 196 00:13:35,600 --> 00:13:40,120 Speaker 1: I have specific workouts called here. You know, it just 197 00:13:40,240 --> 00:13:46,679 Speaker 1: flows perfectly into it. Lower back our X, shoulder are X, 198 00:13:47,400 --> 00:13:51,680 Speaker 1: and knees are X. Why because those are three major 199 00:13:52,800 --> 00:13:54,560 Speaker 1: parts of the body where people would come to me 200 00:13:55,160 --> 00:13:57,280 Speaker 1: and still do to this day and say, Tom, I 201 00:13:57,360 --> 00:14:00,880 Speaker 1: have a bad lower back, tom I have add shoulders 202 00:14:01,800 --> 00:14:07,240 Speaker 1: or tom My knees hurt. I have bad knees. So 203 00:14:08,040 --> 00:14:11,120 Speaker 1: when I defend my book against people who say five 204 00:14:11,160 --> 00:14:17,080 Speaker 1: minutes that's not enough, not enough for what I always 205 00:14:17,160 --> 00:14:21,440 Speaker 1: end up just asking questions when people say things like that, 206 00:14:21,680 --> 00:14:24,000 Speaker 1: it's not enough, not enough for what to fix your 207 00:14:24,040 --> 00:14:27,000 Speaker 1: weak link? Five minutes isn't enough to get a really 208 00:14:27,000 --> 00:14:30,720 Speaker 1: great core workout in five minutes, isn't enough to work 209 00:14:30,760 --> 00:14:36,080 Speaker 1: on flexibility, one of the five components of fitness. Absolutely, 210 00:14:37,520 --> 00:14:39,280 Speaker 1: And if you've listened to any of my other podcasts, 211 00:14:39,320 --> 00:14:41,680 Speaker 1: you know that I'm all about good news great news. 212 00:14:43,160 --> 00:14:45,240 Speaker 1: The great news is you don't have to do a 213 00:14:45,240 --> 00:14:52,160 Speaker 1: heck of a lot to fix the weakness. To fix 214 00:14:52,320 --> 00:14:57,200 Speaker 1: the weakness, my book, The Micro Workout Plan, not only 215 00:14:57,280 --> 00:15:00,720 Speaker 1: has the workouts in it what I'm I mean, I'm 216 00:15:00,720 --> 00:15:04,840 Speaker 1: excited about those for people, but I'm also really proud 217 00:15:04,880 --> 00:15:07,760 Speaker 1: of the clients I put in there. It starts, the 218 00:15:07,920 --> 00:15:12,320 Speaker 1: entire book starts with one. The first chapter is one 219 00:15:12,480 --> 00:15:17,160 Speaker 1: client and all of the weaknesses he fixed because he 220 00:15:17,360 --> 00:15:21,360 Speaker 1: loved racket sports, because there was no way he wasn't 221 00:15:21,360 --> 00:15:26,080 Speaker 1: going to play his tennis and play his squash. Shoulder surgeries, 222 00:15:26,600 --> 00:15:31,600 Speaker 1: knee surgeries, elbows, that it wasn't gonna stop him. But 223 00:15:31,640 --> 00:15:34,120 Speaker 1: he needed to work on his weaknesses, and he did, 224 00:15:34,160 --> 00:15:38,920 Speaker 1: and it took time. But if you looked at his 225 00:15:40,720 --> 00:15:44,120 Speaker 1: surgery history, you'd say there's no way this guy can 226 00:15:44,120 --> 00:15:46,480 Speaker 1: do it. And not only did he do it, and 227 00:15:46,480 --> 00:15:48,480 Speaker 1: this is another reason I start the book with this story. 228 00:15:48,680 --> 00:15:50,960 Speaker 1: Not only did he fix his weak links, not only 229 00:15:51,200 --> 00:15:55,400 Speaker 1: was he able to play the sports, he is crushing it. 230 00:15:55,440 --> 00:16:01,400 Speaker 1: In his sixties. He is a top nationally ranked tennis 231 00:16:01,480 --> 00:16:06,600 Speaker 1: and squash player. And that is one of the major 232 00:16:06,680 --> 00:16:12,440 Speaker 1: themes of Fitness Disrupted is that I can't stand the 233 00:16:12,480 --> 00:16:15,800 Speaker 1: negative news. You being told that you can't feel good, 234 00:16:15,840 --> 00:16:19,600 Speaker 1: that you can't fix your issues, that it's genetics, that 235 00:16:19,640 --> 00:16:23,480 Speaker 1: you are doomed to have the pain. No, you're not. 236 00:16:25,600 --> 00:16:29,080 Speaker 1: You just haven't figured out what you need to do, 237 00:16:29,840 --> 00:16:32,400 Speaker 1: and then you just haven't given it time. And my 238 00:16:32,680 --> 00:16:37,800 Speaker 1: entire thirty years training clients is a testament to that, 239 00:16:39,400 --> 00:16:41,680 Speaker 1: and that's why I would say two clients, just show up, 240 00:16:43,000 --> 00:16:48,360 Speaker 1: just show up, and we'll fix it. So it's excessive 241 00:16:48,360 --> 00:16:53,320 Speaker 1: moderation and it's focusing on what is your limiting factor. 242 00:16:54,000 --> 00:16:58,040 Speaker 1: So if you're a young person, you're gonna have to 243 00:16:59,120 --> 00:17:02,200 Speaker 1: maybe ask your cop attition or be totally honest, what 244 00:17:02,240 --> 00:17:04,639 Speaker 1: do you not do? And most people know, you know, 245 00:17:05,119 --> 00:17:07,760 Speaker 1: oh it's flex I never stretch, or I never do 246 00:17:07,840 --> 00:17:11,800 Speaker 1: core exercises, or guys here we go. You don't do 247 00:17:11,880 --> 00:17:16,600 Speaker 1: leg exercises because you want that huge upper body, the 248 00:17:16,640 --> 00:17:19,520 Speaker 1: party pump workout. I used to call it arms chest, 249 00:17:19,640 --> 00:17:23,880 Speaker 1: all good, but you need to do your leg day. 250 00:17:24,359 --> 00:17:27,760 Speaker 1: You need to do your leg day because what happens 251 00:17:27,920 --> 00:17:32,280 Speaker 1: is what I referenced earlier. You don't do your leg day, 252 00:17:32,359 --> 00:17:36,640 Speaker 1: You do your vanity upper body, arms, shoulders, abs, chest, back, 253 00:17:36,720 --> 00:17:39,480 Speaker 1: all that stuff, and then one day you you really 254 00:17:39,480 --> 00:17:42,440 Speaker 1: blew out your knee, and then you can't do your cardio, 255 00:17:42,800 --> 00:17:45,040 Speaker 1: and then the weight starts to creep up on you. 256 00:17:47,520 --> 00:17:52,240 Speaker 1: So you have to work on it ideally before it 257 00:17:52,240 --> 00:17:55,399 Speaker 1: becomes an issue. But I don't want you to be, 258 00:17:56,200 --> 00:17:58,040 Speaker 1: you know, depressed if it already is, because it is 259 00:17:58,080 --> 00:18:04,119 Speaker 1: for so many people fixable, fixable. And three of the 260 00:18:04,160 --> 00:18:11,040 Speaker 1: top areas four issues are what I just said, lower back, shoulders, 261 00:18:11,080 --> 00:18:15,200 Speaker 1: and knees. Lower back again, so many people throughout their lives. 262 00:18:15,600 --> 00:18:21,159 Speaker 1: If there's ever a perfect time to do five minutes 263 00:18:21,800 --> 00:18:25,959 Speaker 1: for a body part, it's lower back strengthened planks stretches. 264 00:18:26,800 --> 00:18:29,280 Speaker 1: You do a set of of of you know, one 265 00:18:29,359 --> 00:18:33,680 Speaker 1: plank thirty seconds, sixty seconds, any football reath stretch. Then 266 00:18:33,720 --> 00:18:36,560 Speaker 1: you do some more core strengthening and then you stretch 267 00:18:36,840 --> 00:18:41,040 Speaker 1: five minutes five minutes. So many of you guys and 268 00:18:41,040 --> 00:18:44,880 Speaker 1: and women listening who have back issues. It was one 269 00:18:44,880 --> 00:18:47,640 Speaker 1: of my favorite things for clients to have issues with 270 00:18:47,680 --> 00:18:49,640 Speaker 1: because I knew that we could make it so much 271 00:18:49,640 --> 00:18:54,479 Speaker 1: better that they were most likely ridiculously weak there and 272 00:18:54,560 --> 00:18:57,040 Speaker 1: tight and we had to fix it. Shoulders, same thing. 273 00:18:58,240 --> 00:19:00,800 Speaker 1: So let me just quickly, you know, quick break, and 274 00:19:00,800 --> 00:19:03,320 Speaker 1: then when we come back, I'm gonna give you an 275 00:19:03,359 --> 00:19:06,480 Speaker 1: issue I had that I had to deal with way 276 00:19:06,520 --> 00:19:09,320 Speaker 1: back when before it became an issue, and I did, 277 00:19:10,080 --> 00:19:12,439 Speaker 1: and then one I couldn't and had to deal with 278 00:19:12,480 --> 00:19:15,600 Speaker 1: after the fact after it became an injury. Final break, 279 00:19:15,720 --> 00:19:19,639 Speaker 1: and we will be right back talking all about working 280 00:19:19,680 --> 00:19:30,639 Speaker 1: on your weakness. We'll be back. So I hope you 281 00:19:30,680 --> 00:19:34,000 Speaker 1: are hopeful when you listen to all my shows, but 282 00:19:34,119 --> 00:19:38,359 Speaker 1: especially this one. I once had a gentleman walk into 283 00:19:38,440 --> 00:19:41,240 Speaker 1: my gym when I owned a gym short amount of time. 284 00:19:41,760 --> 00:19:44,480 Speaker 1: Never wanted to own a gym. I did it. I 285 00:19:44,480 --> 00:19:47,200 Speaker 1: wanted to experience everything, and it was everything I knew 286 00:19:47,560 --> 00:19:50,359 Speaker 1: I didn't want. I didn't want to be sitting at 287 00:19:50,359 --> 00:19:54,320 Speaker 1: a desk and you know, uh, not for me, but 288 00:19:54,359 --> 00:19:57,640 Speaker 1: I did it, and gentlemen walked in and to this day, 289 00:19:57,640 --> 00:20:01,120 Speaker 1: he was a little bit older, definitely angry, almost felt 290 00:20:01,119 --> 00:20:04,720 Speaker 1: like his wife maybe sent him in or his doctor. 291 00:20:04,800 --> 00:20:08,399 Speaker 1: I really sensed that he was. He was definitely not 292 00:20:08,440 --> 00:20:11,840 Speaker 1: happy to be there. So he's asking about membership and 293 00:20:11,920 --> 00:20:14,919 Speaker 1: he said, what can you do for me or something 294 00:20:14,960 --> 00:20:19,320 Speaker 1: to that effect, and I said, well, wellness where this 295 00:20:19,400 --> 00:20:23,760 Speaker 1: is all about wellness? And he said what's wellness? And 296 00:20:23,840 --> 00:20:31,160 Speaker 1: I said, you know, it's to me the lack of disease, 297 00:20:31,480 --> 00:20:35,399 Speaker 1: of pain, about feeling good and about the ability to 298 00:20:35,600 --> 00:20:40,080 Speaker 1: do whatever you want to do physically whenever you want 299 00:20:40,119 --> 00:20:42,159 Speaker 1: to do it. And again, that's how I'm going to 300 00:20:42,200 --> 00:20:43,880 Speaker 1: bring this all together, because that's what it's all about. 301 00:20:43,880 --> 00:20:48,680 Speaker 1: In the end, it truly is. It's about quality of life. 302 00:20:50,480 --> 00:20:54,159 Speaker 1: And he was I think I had about a n 303 00:20:54,920 --> 00:20:56,800 Speaker 1: closing rate. And that was one thing I did love 304 00:20:56,800 --> 00:21:00,240 Speaker 1: about a gym was selling memberships because I like, sin 305 00:21:00,640 --> 00:21:03,720 Speaker 1: for X amount of dollars, here's I can change your life. 306 00:21:04,160 --> 00:21:06,679 Speaker 1: You just have to walk through those doors. You just 307 00:21:06,680 --> 00:21:10,680 Speaker 1: show up, walk through those doors, and we're gonna figure 308 00:21:10,680 --> 00:21:12,560 Speaker 1: out what you want to do, what you enjoy. Group 309 00:21:12,560 --> 00:21:17,439 Speaker 1: fitness classes, strength training, whatever it is, yoga, pilates, I 310 00:21:17,480 --> 00:21:19,119 Speaker 1: have it at all, So we're gonna figure that out 311 00:21:19,160 --> 00:21:21,280 Speaker 1: for you. And I loved There's one thing I did 312 00:21:21,320 --> 00:21:25,960 Speaker 1: love about a gym was just selling health. That was exciting. 313 00:21:25,960 --> 00:21:31,040 Speaker 1: Everything else not so fun. But it is about wellness 314 00:21:31,680 --> 00:21:36,040 Speaker 1: and it's about quality of life. So back to you 315 00:21:36,040 --> 00:21:38,159 Speaker 1: younger people who may not have issues. When I was 316 00:21:38,240 --> 00:21:42,440 Speaker 1: younger and uh, really training hard for iron Man's and marathons, 317 00:21:42,480 --> 00:21:46,160 Speaker 1: I've talked about this before, I got this crazy pain 318 00:21:46,280 --> 00:21:49,000 Speaker 1: in my right glue would radiate down my leg. One 319 00:21:49,080 --> 00:21:52,160 Speaker 1: doctor friend of mine just said, out, you've got siatica, 320 00:21:52,320 --> 00:21:55,680 Speaker 1: and I'm like, yeah, I'm thirty, doesn't sound right. Something else. 321 00:21:56,200 --> 00:21:59,399 Speaker 1: Long story short, spoke with another amazing sports doctor and 322 00:21:59,440 --> 00:22:03,200 Speaker 1: she said, um, most likely you got weak but you 323 00:22:03,320 --> 00:22:07,080 Speaker 1: gotta strengthen those glutes and pure formist muscle that is 324 00:22:07,160 --> 00:22:11,920 Speaker 1: within the glute deep sciatic nerve is front behind, sometimes 325 00:22:11,960 --> 00:22:17,399 Speaker 1: through and that weakness. My glute weakness was the issue 326 00:22:18,119 --> 00:22:20,280 Speaker 1: because I had massive pain. If you've ever had this, 327 00:22:20,400 --> 00:22:22,280 Speaker 1: many of you have. You're sitting for a long period 328 00:22:22,320 --> 00:22:24,640 Speaker 1: of time, you get in a car, long drive, you're 329 00:22:24,640 --> 00:22:28,600 Speaker 1: on a plane. Ouch, literally a pain in the butt. 330 00:22:29,680 --> 00:22:34,400 Speaker 1: I did squats, single legs, squats, ball squats against the wall, 331 00:22:34,560 --> 00:22:40,200 Speaker 1: step ups, unilateral exercises, and not only to strengthen the glutes, 332 00:22:40,280 --> 00:22:44,119 Speaker 1: but I needed to do more strengthening back then. And 333 00:22:44,160 --> 00:22:48,280 Speaker 1: by the way, skipping away ahead. But for those of 334 00:22:48,320 --> 00:22:50,760 Speaker 1: you I have yet to do the show on does 335 00:22:50,800 --> 00:22:54,639 Speaker 1: strength training improved performance, runners, triathletes, whatever your sport. Yeah, 336 00:22:54,720 --> 00:22:56,199 Speaker 1: and you know what the number one right way it 337 00:22:56,240 --> 00:22:58,719 Speaker 1: does is it it fixes that weak link because if 338 00:22:58,720 --> 00:23:01,439 Speaker 1: you're hurt, you can't train. And I'll get into all 339 00:23:01,440 --> 00:23:04,760 Speaker 1: the studies on running efficiency and all those things, but again, 340 00:23:04,800 --> 00:23:06,760 Speaker 1: at the end of the day, it's about being injury free. 341 00:23:06,760 --> 00:23:08,960 Speaker 1: If you're injured, you can't train. If you have a 342 00:23:08,960 --> 00:23:13,159 Speaker 1: weak link, you can't train. So those really high performers 343 00:23:13,160 --> 00:23:16,040 Speaker 1: who are listening, you need to work on your weak 344 00:23:16,080 --> 00:23:19,959 Speaker 1: link because a it's going to affect your performance as 345 00:23:20,000 --> 00:23:23,960 Speaker 1: far as competition, and then be you're gonna get injured 346 00:23:25,400 --> 00:23:27,600 Speaker 1: and you won't be able to train. And for those 347 00:23:27,600 --> 00:23:30,080 Speaker 1: of you who couldn't care less about that stuff, it's 348 00:23:30,080 --> 00:23:33,440 Speaker 1: about feeling good about being injury free. So when you sit, 349 00:23:33,840 --> 00:23:36,719 Speaker 1: you're not in pain, and so when you want to 350 00:23:36,800 --> 00:23:40,000 Speaker 1: go play with your kids, or your grandkids. Your body 351 00:23:40,000 --> 00:23:43,719 Speaker 1: will do everything you wanted to do pain free. And 352 00:23:43,760 --> 00:23:46,840 Speaker 1: if you want to go play golf or tennis, or 353 00:23:47,000 --> 00:23:52,000 Speaker 1: or travel or in the garden, then you fix those 354 00:23:52,040 --> 00:23:56,080 Speaker 1: weak links. And this is not a strength issue. But 355 00:23:56,160 --> 00:23:59,160 Speaker 1: this is totally related. And I've told this story before, 356 00:23:59,200 --> 00:24:01,560 Speaker 1: but it res nates with me, has always stuck out 357 00:24:01,560 --> 00:24:04,840 Speaker 1: with me. Was in Hawaii many years ago for a 358 00:24:04,920 --> 00:24:08,560 Speaker 1: race and found a whale watch for my wife and 359 00:24:08,600 --> 00:24:12,440 Speaker 1: I and it was volunteer, but it was a once 360 00:24:12,480 --> 00:24:17,800 Speaker 1: a year incredible opportunity to volunteer to count whales, to 361 00:24:17,920 --> 00:24:21,760 Speaker 1: sit on this bluff at the top of this amazing hill, 362 00:24:21,840 --> 00:24:26,000 Speaker 1: look down at the water with the head of the 363 00:24:26,240 --> 00:24:30,800 Speaker 1: whatever ocean you know, whale guy will leave it at 364 00:24:30,840 --> 00:24:34,399 Speaker 1: that in Hawaii amazing. And a bunch of us just 365 00:24:34,440 --> 00:24:38,280 Speaker 1: showed up early in the morning and at the bottom 366 00:24:38,280 --> 00:24:41,959 Speaker 1: of this very steep path to the top of this cliff, 367 00:24:43,200 --> 00:24:45,600 Speaker 1: and there were a handful of people who couldn't make 368 00:24:45,640 --> 00:24:52,399 Speaker 1: it for cardiovascular reasons and strength reasons, and that stuck 369 00:24:52,440 --> 00:24:55,320 Speaker 1: out with me. I was just starting my you know, 370 00:24:55,400 --> 00:24:58,280 Speaker 1: really getting into the fitness career at that point, and 371 00:24:58,320 --> 00:25:01,960 Speaker 1: I thought, this is something I always remember because they 372 00:25:02,040 --> 00:25:07,080 Speaker 1: missed the opportunity that was absolutely incredible, hours upon hours 373 00:25:06,920 --> 00:25:11,960 Speaker 1: of watching whales breach and listening to this incredible expert 374 00:25:12,080 --> 00:25:15,119 Speaker 1: talk about it. So that's something we don't talk about. 375 00:25:15,640 --> 00:25:18,840 Speaker 1: You know. That's not you're sick or disease or injured, 376 00:25:19,080 --> 00:25:22,639 Speaker 1: but missing out on life's experiences. So we work on 377 00:25:22,680 --> 00:25:26,080 Speaker 1: our weaknesses so we can enjoy life, whether that is 378 00:25:26,520 --> 00:25:31,400 Speaker 1: pain free or again being able to experience everything we 379 00:25:31,480 --> 00:25:35,400 Speaker 1: want and not having any physical limitations that will keep 380 00:25:35,480 --> 00:25:40,520 Speaker 1: us from getting there. And as we wrap this up, 381 00:25:41,320 --> 00:25:43,280 Speaker 1: I'll say it one more time because it is so 382 00:25:44,320 --> 00:25:50,840 Speaker 1: true and powerful and and prevalent. Inactivity is the worst 383 00:25:50,880 --> 00:25:55,440 Speaker 1: thing for our bodies. And if there's there's many things 384 00:25:55,440 --> 00:25:57,600 Speaker 1: that drive me completely nuts, obviously it's why I'm doing 385 00:25:57,640 --> 00:26:00,440 Speaker 1: this show. When it comes to the information you are 386 00:26:00,480 --> 00:26:04,600 Speaker 1: given on a daily basis, it's those studies on what's 387 00:26:04,640 --> 00:26:07,760 Speaker 1: too much exercise. Now, I get it, we want to 388 00:26:07,960 --> 00:26:13,160 Speaker 1: figure out optimal dose. But the number of people who 389 00:26:13,160 --> 00:26:18,240 Speaker 1: are getting too much exercise, don't worry about it. Don't 390 00:26:18,240 --> 00:26:22,400 Speaker 1: worry about it. We are not dying. The number one 391 00:26:22,440 --> 00:26:25,240 Speaker 1: cause of death is not too much exercise. It's heart disease. 392 00:26:28,200 --> 00:26:34,679 Speaker 1: So that is not an issue that the population has 393 00:26:34,720 --> 00:26:39,520 Speaker 1: to worry about. And even that that small, very minute 394 00:26:39,760 --> 00:26:41,639 Speaker 1: percentage that does have to worry about it, they know 395 00:26:42,760 --> 00:26:45,480 Speaker 1: and they're generally gonna get hurt and and you know 396 00:26:45,600 --> 00:26:49,360 Speaker 1: overtrained UH syndrome, overtraining syndrome and things like that. So 397 00:26:50,520 --> 00:26:53,920 Speaker 1: that's the insidious nature of the weakness. That small weakness 398 00:26:54,040 --> 00:26:57,840 Speaker 1: gets magnified into a bigger weakness. It becomes a compensatory 399 00:26:57,880 --> 00:27:01,520 Speaker 1: issue as well, most likely, and you move less and less, 400 00:27:01,640 --> 00:27:06,159 Speaker 1: you get weaker and weaker, and your pain increases and increases. 401 00:27:08,160 --> 00:27:14,440 Speaker 1: So no, this the solutions are progressive strength training. So 402 00:27:14,560 --> 00:27:17,040 Speaker 1: often when it be when it's about your lower back. 403 00:27:17,520 --> 00:27:22,800 Speaker 1: What I talked about, planks, stretching, abdominal exercises that are 404 00:27:23,400 --> 00:27:27,600 Speaker 1: super basic. You just have to do them frequently, and 405 00:27:27,680 --> 00:27:31,040 Speaker 1: they don't have to be nor should they be thirty minutes, 406 00:27:31,080 --> 00:27:35,399 Speaker 1: sixty minutes shoulders. So that is my other issue. So 407 00:27:35,440 --> 00:27:38,560 Speaker 1: I had the pure formant issue, fixed it, fixed it, 408 00:27:39,480 --> 00:27:42,240 Speaker 1: and it was bad. I was running so much back 409 00:27:42,240 --> 00:27:45,199 Speaker 1: in the day. Not for me. There's a lot of 410 00:27:45,200 --> 00:27:48,440 Speaker 1: iron Man's, a lot of marathons, ultra marathons that glute hurt. 411 00:27:48,840 --> 00:27:51,199 Speaker 1: It no longer hurt when I did the work, and 412 00:27:51,240 --> 00:27:53,879 Speaker 1: I gave it time. So you gotta do the basics, 413 00:27:53,920 --> 00:27:56,080 Speaker 1: and you gotta give it time, and you have to progress. 414 00:27:56,800 --> 00:27:59,480 Speaker 1: If you have major lower body issues, you're not going 415 00:27:59,520 --> 00:28:02,639 Speaker 1: to be doing heavy squats full range of motion right away, 416 00:28:03,119 --> 00:28:06,880 Speaker 1: but a really qualified strength and conditioning coach is going 417 00:28:06,920 --> 00:28:08,800 Speaker 1: to progress you. And you can also do it on 418 00:28:08,840 --> 00:28:13,800 Speaker 1: your own shoulders. For me, only injury I truly ever 419 00:28:13,840 --> 00:28:17,680 Speaker 1: had was high school football dislocated shoulder, and that is 420 00:28:17,720 --> 00:28:20,760 Speaker 1: a great example of once that shoulder goes, it's never 421 00:28:20,800 --> 00:28:26,439 Speaker 1: gonna be perfect. So I do my shoulder exercises to 422 00:28:26,560 --> 00:28:28,960 Speaker 1: make my shoulder joint, the most mobile joint in the body, 423 00:28:29,920 --> 00:28:32,760 Speaker 1: as strong as possible because it's the most mobile and 424 00:28:32,800 --> 00:28:38,360 Speaker 1: because I had that pre existing issue, and the exercises 425 00:28:38,400 --> 00:28:43,560 Speaker 1: internal external rotation. Again in my book, and I'm sorry 426 00:28:43,600 --> 00:28:45,160 Speaker 1: it feels like I'm pitching the book, but that's what 427 00:28:45,600 --> 00:28:48,680 Speaker 1: all my stuff is connected, and it's all connected into 428 00:28:48,720 --> 00:28:50,240 Speaker 1: you having the best body. Do you have to buy it? 429 00:28:50,240 --> 00:28:53,000 Speaker 1: Absolutely not. But if you need guidance and you need 430 00:28:53,040 --> 00:28:56,400 Speaker 1: motivation on top of this, that's another resource for you. 431 00:28:57,040 --> 00:29:00,960 Speaker 1: But it's a five minute routine for shoulders and let 432 00:29:00,960 --> 00:29:04,880 Speaker 1: me say this. I was on a TV show pitching 433 00:29:04,920 --> 00:29:07,040 Speaker 1: my book Beat the Gym, Different book way back when. 434 00:29:07,760 --> 00:29:09,240 Speaker 1: And I'm not going to say the name of the 435 00:29:09,480 --> 00:29:13,040 Speaker 1: very well known TV person who interviewed me, not a 436 00:29:13,080 --> 00:29:18,120 Speaker 1: fitness person, but you get the pre interview, and one 437 00:29:18,120 --> 00:29:21,040 Speaker 1: thing I gave them a tip was start every workout 438 00:29:21,520 --> 00:29:26,280 Speaker 1: with one exercise you don't like, and generally speaking, that 439 00:29:26,440 --> 00:29:30,200 Speaker 1: is a work on your weakness exercise. So for me, 440 00:29:30,280 --> 00:29:33,959 Speaker 1: it's the internal external rotation for my shoulders. Listen, I 441 00:29:33,960 --> 00:29:37,600 Speaker 1: still want to do my bicep curls and my tricep exercises, 442 00:29:37,640 --> 00:29:41,360 Speaker 1: and my abdominals and my core the vanity stuff. I 443 00:29:41,400 --> 00:29:43,600 Speaker 1: still do all that stuff, just not as much because 444 00:29:43,640 --> 00:29:45,840 Speaker 1: I have more work on your weakness things as I 445 00:29:45,880 --> 00:29:51,720 Speaker 1: get older. But I start every workout for the most part, 446 00:29:51,880 --> 00:29:54,440 Speaker 1: with shoulder exercise. If I don't start it, I'm gonna 447 00:29:54,480 --> 00:29:58,080 Speaker 1: do it. I'll do a different one rather but three 448 00:29:58,120 --> 00:30:02,400 Speaker 1: minutes maybe tops five minutes, depending and then I'm done. 449 00:30:03,280 --> 00:30:04,920 Speaker 1: So that is one of these. Oh, by the way, 450 00:30:04,960 --> 00:30:08,880 Speaker 1: she said this interviewer, she said that was the dumbest 451 00:30:08,880 --> 00:30:11,600 Speaker 1: thing she'd ever heard. She wasn't going to do it. Okay, 452 00:30:12,320 --> 00:30:15,040 Speaker 1: you don't have to. It's good advice, but you don't 453 00:30:15,040 --> 00:30:18,800 Speaker 1: have to do it. So that's it. Here's your homework. 454 00:30:19,080 --> 00:30:22,480 Speaker 1: So the first show I'm giving you a homework. Figure 455 00:30:22,480 --> 00:30:26,360 Speaker 1: out your major weakness. Is it back pain? Is it shoulders? 456 00:30:26,400 --> 00:30:28,400 Speaker 1: What's what's keeping you from sleeping well at night? Is 457 00:30:28,400 --> 00:30:32,280 Speaker 1: that it's shoulders. You wake up that shoulder pain, then 458 00:30:32,320 --> 00:30:35,600 Speaker 1: you need to do those internal external rotation exercises most likely, 459 00:30:35,920 --> 00:30:38,440 Speaker 1: and maybe a couple of others. So your homework is 460 00:30:38,480 --> 00:30:42,400 Speaker 1: to figure out what your major weaknesses and to spend 461 00:30:42,560 --> 00:30:46,040 Speaker 1: a couple of minutes, not an hour, not seven days 462 00:30:46,080 --> 00:30:51,800 Speaker 1: a week, start every workout with that one or two 463 00:30:51,880 --> 00:30:55,280 Speaker 1: exercises to start to fix that weak link. To fix 464 00:30:55,320 --> 00:30:57,720 Speaker 1: that weakness. And if you don't work out, if you 465 00:30:57,720 --> 00:30:59,240 Speaker 1: don't go to the gym, if you don't do a 466 00:30:59,240 --> 00:31:03,520 Speaker 1: half hour or an hour at home, even better, you're 467 00:31:03,560 --> 00:31:05,520 Speaker 1: gonna do with three to five minutes a couple of 468 00:31:05,520 --> 00:31:10,320 Speaker 1: times a week to fix that weak link. So identify 469 00:31:10,400 --> 00:31:12,600 Speaker 1: what it is. If you're older, you know exactly what 470 00:31:12,640 --> 00:31:17,800 Speaker 1: it is, it's that pain. If you're younger, be honest, 471 00:31:19,000 --> 00:31:21,440 Speaker 1: and you're younger people that don't have issues yet, but 472 00:31:21,480 --> 00:31:24,640 Speaker 1: maybe you're starting to feel things you know that maybe 473 00:31:24,640 --> 00:31:28,600 Speaker 1: you should be doing something more in the you know again, 474 00:31:28,680 --> 00:31:33,360 Speaker 1: lower body, core, cardio, whatever it is, whatever you're not doing. 475 00:31:34,200 --> 00:31:36,400 Speaker 1: If you do it when you're younger, you will be 476 00:31:36,480 --> 00:31:40,720 Speaker 1: so far ahead of the game, so far ahead of 477 00:31:40,760 --> 00:31:43,840 Speaker 1: the game. So you either start your workout with that 478 00:31:43,920 --> 00:31:48,000 Speaker 1: one or two most three exercises pretty much to fix 479 00:31:48,080 --> 00:31:50,920 Speaker 1: those weak links or primary weak link, or you do 480 00:31:51,000 --> 00:31:53,040 Speaker 1: it throughout the day because you don't have to do 481 00:31:53,720 --> 00:31:55,560 Speaker 1: a half hour or an hour, or do it even 482 00:31:55,600 --> 00:32:01,320 Speaker 1: in succession. You can bring that resist to span anywhere 483 00:32:01,680 --> 00:32:04,000 Speaker 1: if you're traveling, if you want to do it outside, 484 00:32:04,920 --> 00:32:08,920 Speaker 1: tied around a tree, a fence post, get your weak 485 00:32:09,320 --> 00:32:17,080 Speaker 1: link fixed. All right, This is all about quality of life. 486 00:32:18,760 --> 00:32:23,040 Speaker 1: And yes, we are visual people. We want to look great, 487 00:32:23,720 --> 00:32:27,600 Speaker 1: we want to be our healthy weight. But neither of 488 00:32:27,600 --> 00:32:31,880 Speaker 1: those things can happen if we're hurt. Neither of those 489 00:32:31,920 --> 00:32:35,200 Speaker 1: things can happen, especially later in life, if we can't 490 00:32:35,240 --> 00:32:37,600 Speaker 1: move the way we we want to and we were 491 00:32:37,640 --> 00:32:42,959 Speaker 1: meant to. And I will say it one final time, 492 00:32:43,480 --> 00:32:49,000 Speaker 1: Minutes matter. Minutes matter when it comes to fixing your 493 00:32:49,080 --> 00:32:54,280 Speaker 1: weak links and your weak links. When you are pain free, 494 00:32:54,760 --> 00:32:57,280 Speaker 1: there's no greater feeling in the world, and unfortunately human 495 00:32:57,360 --> 00:33:01,239 Speaker 1: nature is such that those clients over the years, they 496 00:33:01,240 --> 00:33:05,200 Speaker 1: would forget. It's amazing human nation where we we. If 497 00:33:05,240 --> 00:33:08,560 Speaker 1: we didn't forget pain, it's a whole another show, right. 498 00:33:08,880 --> 00:33:11,280 Speaker 1: But I would have clients come to me and we 499 00:33:11,320 --> 00:33:17,080 Speaker 1: would make incredible changes in their pain and weak wink department, 500 00:33:17,960 --> 00:33:19,800 Speaker 1: and I would have to kind of remind them of 501 00:33:19,880 --> 00:33:23,160 Speaker 1: it because wait, forge and that's a good thing. But 502 00:33:23,240 --> 00:33:28,240 Speaker 1: get to that point, because you can. And I don't 503 00:33:28,280 --> 00:33:35,760 Speaker 1: care if you're seventy forty. We all have them. We 504 00:33:35,800 --> 00:33:38,360 Speaker 1: want to be honest about them, and we want to 505 00:33:38,360 --> 00:33:43,400 Speaker 1: spend just enough time a couple of minutes several times 506 00:33:43,400 --> 00:33:47,840 Speaker 1: a week to fix them. And I always want you 507 00:33:47,920 --> 00:33:51,640 Speaker 1: to know that wherever you think you are, wherever you 508 00:33:51,720 --> 00:33:59,800 Speaker 1: think you're stuck, you never are. You can make incredible change. 509 00:34:00,480 --> 00:34:02,560 Speaker 1: I've seen it too many times to know that's not 510 00:34:03,240 --> 00:34:06,720 Speaker 1: the case that you can't change. And when you put 511 00:34:06,720 --> 00:34:10,839 Speaker 1: the time in, when you believe in yourself, incredible things 512 00:34:10,840 --> 00:34:14,080 Speaker 1: will happen. Thank you so much for listening. I am 513 00:34:14,120 --> 00:34:17,320 Speaker 1: Tom Holland if you could rate the show, it would 514 00:34:17,360 --> 00:34:20,719 Speaker 1: greatly greatly appreciate it. If you want to leave comments 515 00:34:20,760 --> 00:34:23,520 Speaker 1: and ken where you listen. That would be great as well. 516 00:34:23,680 --> 00:34:26,359 Speaker 1: Love to hear from you. Tom h Fit is both 517 00:34:26,400 --> 00:34:30,080 Speaker 1: my Twitter and my Instagram. Please subscribe to the show 518 00:34:30,400 --> 00:34:32,600 Speaker 1: so you don't miss an episode and if you want 519 00:34:32,600 --> 00:34:35,439 Speaker 1: to reach right out to me, uh see more about 520 00:34:35,440 --> 00:34:38,719 Speaker 1: me as well. There is website Fitness disrupted dot com. 521 00:34:38,760 --> 00:34:42,480 Speaker 1: How easy is that again? I want you to believe 522 00:34:42,719 --> 00:34:47,000 Speaker 1: that you can change, no matter where you are now, 523 00:34:47,480 --> 00:34:50,600 Speaker 1: no matter if you're in pain or how much you 524 00:34:50,640 --> 00:34:55,000 Speaker 1: are in you can make incredible, incredible change. Thank you 525 00:34:55,040 --> 00:34:58,799 Speaker 1: for listening. I am Tom Holland. This is Bitness Disrupted. 526 00:34:59,239 --> 00:35:06,840 Speaker 1: Believe in yourself. Yeah. Fitness Disrupted is a production of 527 00:35:06,920 --> 00:35:10,320 Speaker 1: I Heart Radio. For more podcasts from my heart Radio, 528 00:35:10,680 --> 00:35:14,120 Speaker 1: visit the I heart Radio app, Apple Podcasts, or wherever 529 00:35:14,200 --> 00:35:15,720 Speaker 1: you listen to your favorite shows.