1 00:00:00,760 --> 00:00:05,040 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,039 --> 00:00:11,920 Speaker 1: Welcome to Fitness Disrupted. I am your host, Tom Holland 3 00:00:12,560 --> 00:00:18,239 Speaker 1: let's talk about association and dissociation. So my master's degree 4 00:00:18,760 --> 00:00:24,080 Speaker 1: is in exercise science and sports psychology. I absolutely love 5 00:00:24,200 --> 00:00:28,320 Speaker 1: the psychological part of exercise. It is such a necessary 6 00:00:28,320 --> 00:00:31,520 Speaker 1: component when it comes to performance as well as enjoyment. 7 00:00:31,720 --> 00:00:35,479 Speaker 1: And today I'm gonna talk about that association versus dissociation. 8 00:00:35,760 --> 00:00:38,960 Speaker 1: What the heck does that mean? It is so important 9 00:00:39,400 --> 00:00:45,839 Speaker 1: in both performance and enjoyment of exercise, and I'm going 10 00:00:45,920 --> 00:00:49,400 Speaker 1: to explain how So, whether you are someone who is 11 00:00:50,120 --> 00:00:54,120 Speaker 1: trying to get into an exercise routine, get back into 12 00:00:54,160 --> 00:00:56,960 Speaker 1: an exercise routine, get the most out of it, or 13 00:00:57,000 --> 00:01:00,680 Speaker 1: you're someone who's competitive at what they do in the 14 00:01:00,720 --> 00:01:05,440 Speaker 1: sports world, this show's for you, all right, association versus dissociation. 15 00:01:05,480 --> 00:01:09,000 Speaker 1: So let me just back up a little bit. I 16 00:01:09,000 --> 00:01:11,200 Speaker 1: if you know me at all, if you've read any 17 00:01:11,240 --> 00:01:15,440 Speaker 1: of my books, listen to uh these shows. I do triathlons, 18 00:01:15,840 --> 00:01:19,040 Speaker 1: I really don't like swimming. And thanks to the show 19 00:01:19,080 --> 00:01:21,840 Speaker 1: I did with Dr Daniel Lieberman from Harvard, I got 20 00:01:21,920 --> 00:01:23,640 Speaker 1: him to admit that we were not born to swim. 21 00:01:23,880 --> 00:01:26,000 Speaker 1: We may have been born to run, but we were 22 00:01:26,080 --> 00:01:28,200 Speaker 1: definitely not meant to be in the water. So that 23 00:01:28,319 --> 00:01:30,679 Speaker 1: is my least favorite of the three disciplines. I know 24 00:01:30,760 --> 00:01:33,319 Speaker 1: it's good for me, I get it. I know some 25 00:01:33,400 --> 00:01:35,839 Speaker 1: of your swimmers out there, you know you're you're going 26 00:01:35,880 --> 00:01:39,160 Speaker 1: crazy as I start to talk about this. But what 27 00:01:39,240 --> 00:01:44,640 Speaker 1: has gotten me into the water is music. The waterproof iPod. 28 00:01:45,200 --> 00:01:49,840 Speaker 1: Holy cow, when they perfected that a few years back. 29 00:01:49,880 --> 00:01:52,440 Speaker 1: When I first put on the waterproof iPod got in 30 00:01:52,480 --> 00:01:55,880 Speaker 1: the water, it was like I heard angels singing. It 31 00:01:56,080 --> 00:02:00,360 Speaker 1: made that work out not only tolerable, but dare I 32 00:02:00,440 --> 00:02:06,240 Speaker 1: say enjoyable? And why was that? What does that music 33 00:02:06,400 --> 00:02:09,560 Speaker 1: do for you? That's what this show is about, Okay. 34 00:02:09,600 --> 00:02:15,720 Speaker 1: I love listening to music when I run, when I swim, 35 00:02:15,760 --> 00:02:20,360 Speaker 1: when I'm on a piece of exercise equipment, I love it. 36 00:02:20,360 --> 00:02:23,600 Speaker 1: It makes it so much fun. And then there's the 37 00:02:23,639 --> 00:02:26,880 Speaker 1: workouts that I've talked about before, where I take all 38 00:02:27,440 --> 00:02:31,880 Speaker 1: technology and leave it behind, and that's watches, that's music. 39 00:02:32,520 --> 00:02:35,560 Speaker 1: That's where I just want to be in my own head, 40 00:02:36,000 --> 00:02:40,920 Speaker 1: and so I do both. But I love music and exercise. 41 00:02:41,000 --> 00:02:46,639 Speaker 1: I have so many different ways to deliver music to myself, 42 00:02:46,680 --> 00:02:51,440 Speaker 1: whether it's underwater, above water. I have the special sunglasses 43 00:02:51,480 --> 00:02:55,400 Speaker 1: with the MP three player built in. Their phenomenal love 44 00:02:55,600 --> 00:02:59,920 Speaker 1: love love them. And what we're talking about here is 45 00:03:00,160 --> 00:03:05,040 Speaker 1: association versus dissociation. So let's get right to it. As 46 00:03:05,040 --> 00:03:07,959 Speaker 1: far as why people don't exercise, right, number one reason, 47 00:03:08,040 --> 00:03:09,760 Speaker 1: and I've done a bunch of shows about it. I've 48 00:03:09,800 --> 00:03:12,359 Speaker 1: written about it for years. You get it lack of time, 49 00:03:13,160 --> 00:03:15,440 Speaker 1: and we dispelled that myth, and we talked about shorter 50 00:03:15,520 --> 00:03:17,240 Speaker 1: workouts and all that kind of stuff. But that's not 51 00:03:17,320 --> 00:03:20,560 Speaker 1: today's show. Then it's expensive you go into those kind 52 00:03:20,600 --> 00:03:23,560 Speaker 1: of things. But I would argue, and it depends on 53 00:03:23,600 --> 00:03:26,160 Speaker 1: what list you look at. One of the top reasons 54 00:03:26,200 --> 00:03:29,480 Speaker 1: people don't exercises because they don't enjoy it. That makes 55 00:03:29,560 --> 00:03:34,120 Speaker 1: complete sense. It's not fun for most people. The treadmill, 56 00:03:34,200 --> 00:03:37,760 Speaker 1: Holy cow, it's called the dreadmill for a reason. That 57 00:03:37,880 --> 00:03:44,120 Speaker 1: is mind numbingly torturous for so many people. You're just 58 00:03:44,360 --> 00:03:49,720 Speaker 1: about a mouse on that wheel going nowhere. And in 59 00:03:49,760 --> 00:03:52,360 Speaker 1: the old days you were literally staring at a wall 60 00:03:52,400 --> 00:03:54,960 Speaker 1: in front of you. But times have changed, and we 61 00:03:55,000 --> 00:03:58,920 Speaker 1: will talk about that association versus dissociation. The number of 62 00:03:58,920 --> 00:04:03,720 Speaker 1: ways to dissociate today, We've never had as many ways. 63 00:04:03,800 --> 00:04:06,880 Speaker 1: So there we go again, one of the major yeah 64 00:04:06,920 --> 00:04:12,360 Speaker 1: butts gone solved, and I will give you the numerous 65 00:04:12,400 --> 00:04:15,320 Speaker 1: ways a little later in the show. All Right, but 66 00:04:15,400 --> 00:04:22,599 Speaker 1: again we're talking about sports psychology association versus dissociation. Maybe 67 00:04:22,600 --> 00:04:25,159 Speaker 1: you're going, what the heck is that? Let me read 68 00:04:25,200 --> 00:04:30,080 Speaker 1: you the textbook definition of association and dissociation. All right, 69 00:04:30,680 --> 00:04:36,000 Speaker 1: Association and dissociation are too broad attentional strategies for coping 70 00:04:36,400 --> 00:04:42,680 Speaker 1: with exertional stimuli during effort expenditure. Association represents the shift 71 00:04:42,760 --> 00:04:47,560 Speaker 1: of the attentional focus inward and that's two somatic sensations, 72 00:04:48,000 --> 00:04:52,560 Speaker 1: and dissociation represents the shift of the attentional focus outward 73 00:04:53,279 --> 00:04:57,600 Speaker 1: away from somatic sensations. You're going, I have no idea 74 00:04:57,640 --> 00:05:02,080 Speaker 1: what that means. It's really simple. Why do people wear 75 00:05:02,200 --> 00:05:05,600 Speaker 1: iPods when they run? Why do they listen to music 76 00:05:06,160 --> 00:05:11,159 Speaker 1: when they do the elliptical? Because you want to think 77 00:05:11,200 --> 00:05:17,240 Speaker 1: about anything other than what you're doing. That is dissociation. 78 00:05:17,800 --> 00:05:21,000 Speaker 1: So why would you associate? Why would you possibly focus 79 00:05:21,040 --> 00:05:24,520 Speaker 1: on what you are doing? Great question, I'm glad you 80 00:05:24,560 --> 00:05:31,400 Speaker 1: asked that. All right. Elite athletes can't afford to disassociate 81 00:05:31,440 --> 00:05:36,360 Speaker 1: too much, all right, They have to focus on what 82 00:05:36,400 --> 00:05:40,240 Speaker 1: they're doing to get the most out of their performance. 83 00:05:40,760 --> 00:05:46,400 Speaker 1: For high intensity competitive performances when economy is a critical factor, 84 00:05:47,680 --> 00:05:51,120 Speaker 1: study show, and if you talk to the athletes, they 85 00:05:51,160 --> 00:05:53,320 Speaker 1: have to associate. What does that mean? So if you're 86 00:05:53,360 --> 00:05:56,159 Speaker 1: a runner and you want to get the most out 87 00:05:56,160 --> 00:06:00,159 Speaker 1: of your performance, if you're you know, the elites, they 88 00:06:00,200 --> 00:06:02,400 Speaker 1: have to listen to their heart rate, they have to 89 00:06:02,480 --> 00:06:06,120 Speaker 1: monitor their armswing, they have to monitor all of those 90 00:06:06,160 --> 00:06:11,920 Speaker 1: different factors that are essential to performance. Right. If they 91 00:06:11,920 --> 00:06:14,839 Speaker 1: don't monitor that, though, then they're gonna fall up there 92 00:06:14,839 --> 00:06:17,800 Speaker 1: pacing all of those things. They need to focus on 93 00:06:17,800 --> 00:06:21,480 Speaker 1: the task at hand. The average person who's just there 94 00:06:21,480 --> 00:06:26,520 Speaker 1: to either complete the workout or the race, they want 95 00:06:26,520 --> 00:06:29,400 Speaker 1: to get through it. They want to enjoy it. So 96 00:06:29,920 --> 00:06:35,279 Speaker 1: when that is the goal, there are the two differences 97 00:06:35,320 --> 00:06:42,760 Speaker 1: between association and dissociation. Now, what's really interesting personally, I 98 00:06:43,000 --> 00:06:45,880 Speaker 1: wear the music quite often. Things have changed over the 99 00:06:45,960 --> 00:06:49,159 Speaker 1: last couple of years, But my best performances in a 100 00:06:49,200 --> 00:06:53,000 Speaker 1: few marathons I had the music on. Now, maybe I 101 00:06:53,040 --> 00:06:54,800 Speaker 1: could have gone a heck of a lot faster if 102 00:06:54,839 --> 00:06:58,760 Speaker 1: I didn't and truthfully, the rules depends on the race 103 00:06:58,800 --> 00:07:01,040 Speaker 1: you do. You're not a lowed to you go are 104 00:07:01,080 --> 00:07:03,719 Speaker 1: the elites allowed to wear them? Will know the current 105 00:07:03,800 --> 00:07:07,599 Speaker 1: rules are you're not allowed to wear the music if 106 00:07:07,600 --> 00:07:10,120 Speaker 1: you're one of the top people. And truthfully, most races 107 00:07:10,200 --> 00:07:13,440 Speaker 1: discourage they kind of allow it because too many people 108 00:07:13,480 --> 00:07:16,360 Speaker 1: want to do it. And that's what's so interesting, because 109 00:07:16,400 --> 00:07:20,520 Speaker 1: people want to dissociate. So if the race directors really 110 00:07:20,520 --> 00:07:21,880 Speaker 1: put their foot down, and I have a really good 111 00:07:21,880 --> 00:07:25,600 Speaker 1: friend who is a race director and he abhors the music, 112 00:07:25,760 --> 00:07:27,720 Speaker 1: and and part of it's a huge safety issue, right 113 00:07:28,080 --> 00:07:31,520 Speaker 1: you have to be able to hear if the volunteers 114 00:07:31,520 --> 00:07:34,040 Speaker 1: are trying to tell you something, and things go wrong 115 00:07:34,120 --> 00:07:36,640 Speaker 1: during races and there's traffic and other things. So that 116 00:07:36,800 --> 00:07:38,720 Speaker 1: is a huge part of it. But they couldn't if 117 00:07:38,720 --> 00:07:41,480 Speaker 1: they said no one's ever allowed to wear headphones in 118 00:07:41,480 --> 00:07:44,880 Speaker 1: a race, Oh my gosh, they're going to have a 119 00:07:44,880 --> 00:07:48,320 Speaker 1: heck of a lot fewer people, all right, So dissociation 120 00:07:48,720 --> 00:07:52,600 Speaker 1: and association. When we come back, I'm going to clarify 121 00:07:52,680 --> 00:07:56,760 Speaker 1: it even further and give you a handful of ways 122 00:07:57,200 --> 00:08:00,680 Speaker 1: that you can disassociate to get the most out of 123 00:08:00,680 --> 00:08:04,800 Speaker 1: your workouts, to enjoy your workouts more and to make 124 00:08:05,040 --> 00:08:08,360 Speaker 1: exercise fun. And at the end of the day, if 125 00:08:08,360 --> 00:08:10,800 Speaker 1: it's not fun, you're not gonna do it. We'll be 126 00:08:10,880 --> 00:08:22,720 Speaker 1: right back. So we're talking about psychology here, and psychology 127 00:08:22,840 --> 00:08:27,040 Speaker 1: is so important when it comes to exercise. We all 128 00:08:27,080 --> 00:08:31,200 Speaker 1: know what to do, it's how do we do it consistently? 129 00:08:31,880 --> 00:08:34,400 Speaker 1: And I hate the word tricks, but there are tips, 130 00:08:34,440 --> 00:08:38,120 Speaker 1: there is science, and that's what this shows about, giving 131 00:08:38,200 --> 00:08:42,520 Speaker 1: you the science, but also giving you the tips the 132 00:08:42,679 --> 00:08:46,480 Speaker 1: science on how to do it better, how to do 133 00:08:46,520 --> 00:08:48,880 Speaker 1: it longer, and how to make it more fun. So 134 00:08:48,920 --> 00:08:52,200 Speaker 1: we're talking about association versus dissociation. Now again, when I 135 00:08:52,200 --> 00:08:55,000 Speaker 1: started in this business thirty years ago plus, you're on 136 00:08:55,040 --> 00:08:57,760 Speaker 1: a treadmill, You're staring at a wall, and the treadmill 137 00:08:57,800 --> 00:09:00,839 Speaker 1: itself had no bells and whistles pretty much turned it on. 138 00:09:00,880 --> 00:09:02,480 Speaker 1: You went faster, you went slower, you went up, you 139 00:09:02,520 --> 00:09:07,800 Speaker 1: went down, and that was it. Today, Holy smokes, how 140 00:09:07,880 --> 00:09:12,040 Speaker 1: much technology do you have at your disposal to disassociate? 141 00:09:12,920 --> 00:09:14,719 Speaker 1: And I'm just gonna go through them quickly, and you're 142 00:09:14,720 --> 00:09:17,560 Speaker 1: gonna pick and choose which ones you're gonna use, and 143 00:09:17,720 --> 00:09:20,120 Speaker 1: those will change over time, and those can change day 144 00:09:20,160 --> 00:09:23,319 Speaker 1: to day, and they should for so many people. Okay, 145 00:09:23,480 --> 00:09:26,080 Speaker 1: So music one of the most popular, if not the 146 00:09:26,080 --> 00:09:29,760 Speaker 1: most popular, way to disassociate during exercise. I'm gonna give 147 00:09:29,760 --> 00:09:31,160 Speaker 1: you a couple of studies after I give you the 148 00:09:31,200 --> 00:09:36,640 Speaker 1: list on the benefits. The show that if and when 149 00:09:36,720 --> 00:09:40,720 Speaker 1: you choose to disassociate during exercise. Yes, the study show 150 00:09:41,200 --> 00:09:43,520 Speaker 1: as you will see, you will exercise longer, you will 151 00:09:43,559 --> 00:09:45,680 Speaker 1: get more out of it. And that's what it's all about. 152 00:09:45,800 --> 00:09:50,400 Speaker 1: So music, and now you can have music underwater, right, swimming? 153 00:09:51,120 --> 00:09:54,160 Speaker 1: Love it. I even actually a little scary, you know, 154 00:09:54,240 --> 00:09:56,800 Speaker 1: generally you do that in a pool, but I have 155 00:09:57,000 --> 00:10:02,840 Speaker 1: taken the waterproof music play error on vacation and done 156 00:10:02,840 --> 00:10:04,560 Speaker 1: open water swims with it on. Now you want to 157 00:10:04,600 --> 00:10:07,080 Speaker 1: be super cautious of their boats and other things around, right, 158 00:10:07,080 --> 00:10:08,920 Speaker 1: You've gotta be aware of your surroundings. And that goes 159 00:10:08,960 --> 00:10:12,720 Speaker 1: for everything. By the way, safety first. When I'm running 160 00:10:13,360 --> 00:10:15,400 Speaker 1: with music on, it is never so loud that I 161 00:10:15,400 --> 00:10:17,480 Speaker 1: can't hear what's going on around me. I take one 162 00:10:17,840 --> 00:10:20,319 Speaker 1: earpot out when I'm going around turns and things like that. 163 00:10:20,600 --> 00:10:24,640 Speaker 1: I am always super aware that we need to talk 164 00:10:24,679 --> 00:10:28,640 Speaker 1: about that and just make that point so so so important. 165 00:10:29,160 --> 00:10:31,520 Speaker 1: And you know, twenty six iron Man's and as of 166 00:10:31,640 --> 00:10:34,560 Speaker 1: now and seventy eight plus marathons and ultra marathons, no 167 00:10:35,480 --> 00:10:39,560 Speaker 1: accidents issues, and I'm super vigilant, So just know that. Okay, 168 00:10:39,960 --> 00:10:44,800 Speaker 1: So music, that is one super easy way to disassociate 169 00:10:44,840 --> 00:10:46,920 Speaker 1: and to really enjoy and get more out of your workouts. 170 00:10:47,120 --> 00:10:50,600 Speaker 1: TV we have to go there all right again. When 171 00:10:50,600 --> 00:10:52,839 Speaker 1: I first started, you met at home gym. You have 172 00:10:53,040 --> 00:10:56,240 Speaker 1: like a cable box and a big TV and that 173 00:10:56,360 --> 00:10:58,200 Speaker 1: stayed in one place and you had to put that 174 00:10:58,240 --> 00:11:00,439 Speaker 1: piece of equipment in front of it. Now you don't. 175 00:11:00,600 --> 00:11:03,640 Speaker 1: Now you can use your phone, your tablet TVs are 176 00:11:03,679 --> 00:11:07,840 Speaker 1: so ridiculously inexpensive. But we have to make that point 177 00:11:08,320 --> 00:11:11,240 Speaker 1: because you know, when people say they don't have time 178 00:11:11,280 --> 00:11:16,240 Speaker 1: to exercise, you know how much TV people are watching. Okay, 179 00:11:16,360 --> 00:11:20,080 Speaker 1: Americans spend nine times as many minutes watching TV or 180 00:11:20,360 --> 00:11:23,880 Speaker 1: movies as they do on sports, exercise, and all other 181 00:11:24,000 --> 00:11:28,760 Speaker 1: leisure time physical activity combined, according to an analysis by 182 00:11:28,800 --> 00:11:33,320 Speaker 1: researchers at the University of California, Berkeley. So the whole 183 00:11:33,360 --> 00:11:36,839 Speaker 1: time thing we debunked that. I debunked that in a 184 00:11:36,880 --> 00:11:40,040 Speaker 1: prior podcast. If you haven't heard that one, listen to it. 185 00:11:40,480 --> 00:11:44,960 Speaker 1: You have time, okay, but listen, turn on the TV 186 00:11:45,280 --> 00:11:48,319 Speaker 1: and get your exercise in at the same time. Put 187 00:11:48,400 --> 00:11:52,760 Speaker 1: your iPad, your tablet, your phone, whatever it is. However, 188 00:11:52,800 --> 00:11:55,920 Speaker 1: you consume media on your piece of home exercise equipment 189 00:11:55,920 --> 00:12:00,719 Speaker 1: if that's where you're doing it. Music, TV. Okay, there 190 00:12:00,720 --> 00:12:05,760 Speaker 1: are products now that have Netflix and Amazon Prime and 191 00:12:05,800 --> 00:12:09,559 Speaker 1: all those other things on the very console, whether it's 192 00:12:09,559 --> 00:12:13,800 Speaker 1: an elliptical, a treadmill. The technology is insane. So that 193 00:12:13,920 --> 00:12:17,720 Speaker 1: is another way Binge watched the office while you're walking 194 00:12:17,840 --> 00:12:21,360 Speaker 1: on the treadmill. You will do it longer, you will 195 00:12:21,440 --> 00:12:25,240 Speaker 1: enjoy it more, and you will start getting ridiculously healthy 196 00:12:25,280 --> 00:12:30,800 Speaker 1: as a result. Music and TV. All right. Two ways 197 00:12:30,840 --> 00:12:35,719 Speaker 1: to disassociate coached workouts. I have done these myself for years. 198 00:12:36,760 --> 00:12:40,200 Speaker 1: I have done audio workouts. I have done video workouts 199 00:12:40,200 --> 00:12:43,000 Speaker 1: for so many different companies. So not only are you 200 00:12:43,040 --> 00:12:46,160 Speaker 1: going to disassociate, but you're going to get a better 201 00:12:46,240 --> 00:12:50,559 Speaker 1: workout because you're getting coaching. So many people just turn 202 00:12:50,600 --> 00:12:52,240 Speaker 1: it on. You stay in that gray zone that I've 203 00:12:52,240 --> 00:12:56,160 Speaker 1: talked about, and it's it's good, but it's not great. 204 00:12:57,160 --> 00:12:59,920 Speaker 1: I'll always take anything over nothing. But if you want 205 00:12:59,920 --> 00:13:03,600 Speaker 1: to maximize your results, doing an audio workout so you can. 206 00:13:03,800 --> 00:13:06,080 Speaker 1: That can be going for a walk with your music 207 00:13:06,080 --> 00:13:09,560 Speaker 1: player on and listening to a guided workout where they 208 00:13:09,559 --> 00:13:12,320 Speaker 1: speed you up, slow you down, do many other things, 209 00:13:13,120 --> 00:13:17,040 Speaker 1: and it can be video. We all know the indoor 210 00:13:17,080 --> 00:13:24,120 Speaker 1: bike companies now who have coached workouts live and or taped. Disassociate, 211 00:13:24,600 --> 00:13:27,280 Speaker 1: take your mind off what you're doing and get a 212 00:13:27,280 --> 00:13:30,080 Speaker 1: better workout and think about it. Music is also involved 213 00:13:30,080 --> 00:13:32,600 Speaker 1: in that. It's like Vegas. You know they're gonna they're 214 00:13:32,600 --> 00:13:34,640 Speaker 1: gonna attack all your senses, and that's what you want 215 00:13:34,679 --> 00:13:36,240 Speaker 1: to do to get the most out of your workout. 216 00:13:36,440 --> 00:13:40,520 Speaker 1: That is one reason doing those workouts are super effective. 217 00:13:40,559 --> 00:13:43,199 Speaker 1: You've got great music and let's let's be honest. When 218 00:13:43,200 --> 00:13:45,360 Speaker 1: I taught, if the music is not good, who cares 219 00:13:45,360 --> 00:13:47,679 Speaker 1: about the coach or the workout. But when the music 220 00:13:47,720 --> 00:13:50,320 Speaker 1: is good and the coach is good and the workouts good, 221 00:13:50,480 --> 00:13:54,680 Speaker 1: holy smokes disassociation at its finest, and before you know what, 222 00:13:54,720 --> 00:13:59,160 Speaker 1: the workouts over and group fitness classes in person, you 223 00:13:59,160 --> 00:14:01,439 Speaker 1: know you can do it at him now, that's what's amazing. 224 00:14:01,880 --> 00:14:04,560 Speaker 1: But if you're someone who wants to go be you know, 225 00:14:04,640 --> 00:14:07,880 Speaker 1: in a group setting with other people in person, you 226 00:14:07,920 --> 00:14:11,360 Speaker 1: can do that too. Disassociation. Take your mind off it, 227 00:14:11,880 --> 00:14:15,040 Speaker 1: follow the teacher, you know, the camaraderie of the people 228 00:14:15,080 --> 00:14:21,640 Speaker 1: around you. Super important podcasts. Hello, if you're walking, so 229 00:14:21,720 --> 00:14:26,680 Speaker 1: many people now walking on the treadmill, walking outside, listening 230 00:14:26,720 --> 00:14:29,640 Speaker 1: to podcast, throw this show on. Talk about too great 231 00:14:30,360 --> 00:14:33,520 Speaker 1: things in one you're learning about exercise while you're exercising. 232 00:14:33,960 --> 00:14:37,360 Speaker 1: Highly encourage that, friends. That is one of the greatest 233 00:14:37,400 --> 00:14:41,800 Speaker 1: ways to disassociate. I spent years just running with clients, 234 00:14:42,040 --> 00:14:43,520 Speaker 1: so as a trainer in New York City, worked in 235 00:14:43,560 --> 00:14:47,240 Speaker 1: the Gym's a bunch of different steps past that, and 236 00:14:47,480 --> 00:14:50,960 Speaker 1: one phase of my life was I was literally running 237 00:14:52,120 --> 00:14:57,520 Speaker 1: dozens of miles a day, oftentimes with clients. Why I 238 00:14:57,560 --> 00:15:01,800 Speaker 1: was getting them to disassociate. I would let them talk, 239 00:15:02,360 --> 00:15:07,480 Speaker 1: I would listen. Who was basically a walking running psychology session, 240 00:15:07,880 --> 00:15:12,480 Speaker 1: psychological session, But they got to disassociate. You do it 241 00:15:12,520 --> 00:15:17,120 Speaker 1: by yourself. It's harder to disassociate with no music or 242 00:15:17,120 --> 00:15:19,920 Speaker 1: no people around you when you have someone to talk 243 00:15:19,960 --> 00:15:22,600 Speaker 1: to and pop. My clients would say, holy cow, I 244 00:15:22,600 --> 00:15:24,440 Speaker 1: can't believe I just ran four or five miles. I 245 00:15:24,440 --> 00:15:26,720 Speaker 1: can't believe the hours over because they were talking. I 246 00:15:26,800 --> 00:15:30,280 Speaker 1: was listening, which is really rare in today's world, and 247 00:15:30,320 --> 00:15:34,160 Speaker 1: they got to disassociate. So working out with friends, going 248 00:15:34,200 --> 00:15:38,520 Speaker 1: for a walk with friends, there is power in numbers, 249 00:15:40,120 --> 00:15:42,760 Speaker 1: and again, you are more likely to do it, you 250 00:15:42,800 --> 00:15:45,480 Speaker 1: are more likely to do it longer, and you are 251 00:15:46,240 --> 00:15:48,960 Speaker 1: so much more likely to enjoy it. Then let me 252 00:15:49,000 --> 00:15:52,880 Speaker 1: give you a number six. Exercising outside. It's all combined, 253 00:15:53,000 --> 00:15:57,040 Speaker 1: it's all connected. Studies show that being outside and this again, 254 00:15:57,120 --> 00:16:00,400 Speaker 1: so much of it is obvious. But that's people don't 255 00:16:00,400 --> 00:16:02,600 Speaker 1: realize why it's obvious. You know so much of the 256 00:16:02,680 --> 00:16:04,560 Speaker 1: information I give you and my guests give you. You go, 257 00:16:04,720 --> 00:16:06,920 Speaker 1: of course, but you know why do you know the 258 00:16:06,920 --> 00:16:10,360 Speaker 1: science behind it? When you're outside and your senses are 259 00:16:10,400 --> 00:16:14,320 Speaker 1: stimulated as that's why the treadmill is so darn hard, 260 00:16:14,720 --> 00:16:20,440 Speaker 1: the scenery doesn't change. Okay, that's disassociation. I use the 261 00:16:20,440 --> 00:16:22,480 Speaker 1: treadmill for mental training. When I trained for an iron 262 00:16:22,520 --> 00:16:25,600 Speaker 1: Man or something like that. The treadmill is actually more 263 00:16:25,760 --> 00:16:28,600 Speaker 1: mental training for me than it is physical. You get 264 00:16:28,600 --> 00:16:31,360 Speaker 1: the physical part two. But I've done numerous thirty mile 265 00:16:31,480 --> 00:16:35,920 Speaker 1: treadmill runs. Do you know how tortuous that is, and 266 00:16:36,000 --> 00:16:40,560 Speaker 1: I will go without music and without visual stimulation sometimes 267 00:16:40,720 --> 00:16:43,360 Speaker 1: to make it that much more challenging. So it's the opposite. 268 00:16:43,680 --> 00:16:46,360 Speaker 1: But I know how to manipulate those psychological variables. And 269 00:16:46,400 --> 00:16:50,240 Speaker 1: that's what we're talking about here, simple tips to get 270 00:16:50,280 --> 00:16:52,280 Speaker 1: the most out of your workout, to make it fun, 271 00:16:52,320 --> 00:16:54,800 Speaker 1: to make it a lifestyle. If you told me I 272 00:16:54,800 --> 00:16:56,960 Speaker 1: couldn't go out for as soon as this podcast over 273 00:16:57,120 --> 00:16:59,520 Speaker 1: is beautiful day. Right now, I am throwing on my 274 00:16:59,640 --> 00:17:02,160 Speaker 1: music and I'm going for a quick run, and I 275 00:17:02,200 --> 00:17:03,920 Speaker 1: couldn't be more excited to do that. He told me 276 00:17:03,960 --> 00:17:06,960 Speaker 1: I couldn't do it, we'd have words. So music TV 277 00:17:07,200 --> 00:17:11,679 Speaker 1: coached workouts, podcasts, friends, exercising outside all and you can 278 00:17:11,760 --> 00:17:14,480 Speaker 1: combine as many of these as you want and can 279 00:17:15,080 --> 00:17:19,320 Speaker 1: to disassociate during exercise to get the most out of it. 280 00:17:19,560 --> 00:17:21,560 Speaker 1: If you're a high performer, if you're someone who's going 281 00:17:21,560 --> 00:17:25,320 Speaker 1: for a pr marathon, iron man, five k, you know, 282 00:17:25,480 --> 00:17:29,719 Speaker 1: whatever type of spartan race, whatever you're doing, then it's 283 00:17:29,760 --> 00:17:33,320 Speaker 1: a little different. Then you've got to associate more. And 284 00:17:33,359 --> 00:17:35,439 Speaker 1: you know this goes back to study. So the study 285 00:17:35,520 --> 00:17:38,520 Speaker 1: one of the ones that if you you study up 286 00:17:38,520 --> 00:17:41,600 Speaker 1: on this, uh, it was a study called the Psychologic 287 00:17:42,119 --> 00:17:44,760 Speaker 1: Characterization of the Elite Distance Runner. It goes back to 288 00:17:45,680 --> 00:17:48,440 Speaker 1: seven in the Annals of the New York Academy of Sciences, 289 00:17:48,720 --> 00:17:51,440 Speaker 1: and it was one of the first kind of groundbreaking 290 00:17:51,440 --> 00:17:57,520 Speaker 1: ones about association versus dissociation. Psychologic Characterization of the Elite 291 00:17:57,520 --> 00:18:00,199 Speaker 1: distance Runner, and it was just Wow, these guys end 292 00:18:00,240 --> 00:18:02,240 Speaker 1: to focus on what they're doing the task at hand 293 00:18:02,240 --> 00:18:05,119 Speaker 1: because they have to. People at the back not so much. 294 00:18:05,359 --> 00:18:08,359 Speaker 1: They don't have to, they don't want to. And that's 295 00:18:08,440 --> 00:18:13,240 Speaker 1: really really interesting. And again, you can manipulate those two 296 00:18:13,560 --> 00:18:16,800 Speaker 1: benefit yourself. All right, So you got the ways to 297 00:18:16,840 --> 00:18:20,000 Speaker 1: do it, and now you know why. And mix it up. 298 00:18:20,080 --> 00:18:23,840 Speaker 1: Make a great music mix, listen to a great podcast 299 00:18:23,880 --> 00:18:28,600 Speaker 1: for those walks. Combine things so that you aren't exercising 300 00:18:28,720 --> 00:18:32,920 Speaker 1: per se, you're just enjoying life. You're enjoying music, you're 301 00:18:32,960 --> 00:18:36,800 Speaker 1: enjoying a podcast, and you're sweating and and doing something 302 00:18:36,880 --> 00:18:41,720 Speaker 1: while you're consuming that content. Take a great class at 303 00:18:41,760 --> 00:18:46,400 Speaker 1: home or live, go exercise with friends, go outside, all 304 00:18:46,440 --> 00:18:49,320 Speaker 1: of these things. Take your mind off what you're doing 305 00:18:49,760 --> 00:18:52,240 Speaker 1: and make it a habit for life. All right. When 306 00:18:52,240 --> 00:18:54,280 Speaker 1: we come back, I'm gonna give you just a couple 307 00:18:54,760 --> 00:18:59,440 Speaker 1: great studies on how this works. Because it's about science. 308 00:19:00,040 --> 00:19:03,040 Speaker 1: We're talking about how when you dissociate. Again, the science 309 00:19:03,040 --> 00:19:06,080 Speaker 1: behind a couple of great studies, the proves it's true. 310 00:19:06,200 --> 00:19:17,000 Speaker 1: We'll be right back right all right. We're talking about 311 00:19:17,040 --> 00:19:19,160 Speaker 1: sports psychology. We're talking about how to get the most 312 00:19:19,200 --> 00:19:21,800 Speaker 1: out of your workout and enjoy it. Because those two 313 00:19:21,880 --> 00:19:24,959 Speaker 1: things are not mutually exclusive. You can enjoy your workout 314 00:19:25,000 --> 00:19:26,359 Speaker 1: and get the most out of it. Doesn't have to 315 00:19:26,400 --> 00:19:29,600 Speaker 1: be tortuous, doesn't have to be burpies. You can have fun. 316 00:19:29,680 --> 00:19:32,359 Speaker 1: I've spent my life doing it. They're not mutually exclusive. 317 00:19:32,600 --> 00:19:35,840 Speaker 1: All right, So exercise and dissociation. Let's just talk about 318 00:19:35,840 --> 00:19:37,720 Speaker 1: a few of the studies. Let me show you that 319 00:19:37,800 --> 00:19:40,320 Speaker 1: it's true that there's science behind what I'm talking about. 320 00:19:40,640 --> 00:19:43,119 Speaker 1: All right, and let me just read you a quick quote. TV. 321 00:19:43,520 --> 00:19:46,080 Speaker 1: Dozens of studies over the years have shown that people 322 00:19:46,080 --> 00:19:48,480 Speaker 1: who watched the most TV exercise the least. Well, that 323 00:19:48,520 --> 00:19:51,720 Speaker 1: makes sense, right, but that may be changing. Treadmill runners 324 00:19:51,720 --> 00:19:55,400 Speaker 1: across the country are streaming shows on their smartphones and tablets, 325 00:19:55,560 --> 00:20:00,560 Speaker 1: and their workouts often last as long as an episode. Hello, 326 00:20:00,840 --> 00:20:03,639 Speaker 1: don't have time to exercise? But you're binge watching the 327 00:20:03,720 --> 00:20:06,399 Speaker 1: two I've said this for years, and this is the 328 00:20:06,440 --> 00:20:12,080 Speaker 1: self reports where people overestimate what they do, underestimate what 329 00:20:12,200 --> 00:20:16,119 Speaker 1: they consume. This is why we need the disruption and fitness, 330 00:20:16,160 --> 00:20:18,800 Speaker 1: we need the truth. So there you go, and let's 331 00:20:18,800 --> 00:20:20,560 Speaker 1: start with music because that's where we started. That was 332 00:20:20,600 --> 00:20:23,000 Speaker 1: one of the first most popular ways that I talked 333 00:20:23,040 --> 00:20:26,880 Speaker 1: about to disassociate. Many studies showed that music can benefit 334 00:20:26,880 --> 00:20:31,200 Speaker 1: of workout by distracting people from fatigue and elevating mood. 335 00:20:31,480 --> 00:20:34,600 Speaker 1: So there you go. There are the mechanisms by which 336 00:20:35,480 --> 00:20:38,560 Speaker 1: you're going to get more out of your workout. Distracting 337 00:20:38,600 --> 00:20:42,480 Speaker 1: people from fatigue and elevating your mood. You're gonna feel better, 338 00:20:42,960 --> 00:20:46,439 Speaker 1: you're gonna enjoy it more, and you're going to fatigue 339 00:20:46,560 --> 00:20:49,720 Speaker 1: less quickly. That's probably important when it comes to getting 340 00:20:49,720 --> 00:20:54,320 Speaker 1: results from your exercise. Okay, study two thousand fourteen in 341 00:20:54,359 --> 00:20:57,560 Speaker 1: the Journal of Sport and Exercise Psychology. I love it 342 00:20:57,600 --> 00:21:01,720 Speaker 1: when just my favorite two things at exercise and psychology together, right, 343 00:21:02,200 --> 00:21:04,600 Speaker 1: And the name of the study was can high intensity 344 00:21:04,640 --> 00:21:10,400 Speaker 1: exercise be more pleasant attentional disassociation using music and video? 345 00:21:10,520 --> 00:21:13,639 Speaker 1: All Right, So that takes it a step further, high intensity, 346 00:21:14,040 --> 00:21:18,119 Speaker 1: higher intensities. That's less fun for most people. Some people 347 00:21:18,160 --> 00:21:19,840 Speaker 1: love it. Some of you are listening, You're like, I 348 00:21:19,880 --> 00:21:23,360 Speaker 1: love burpes, I love the high intensity stuff. That's awesome. 349 00:21:23,880 --> 00:21:25,840 Speaker 1: Here's another way to get more out of it if 350 00:21:25,840 --> 00:21:28,680 Speaker 1: you want. But most people, many people find it difficult 351 00:21:28,680 --> 00:21:31,879 Speaker 1: for obvious reasons. And the conclusion of this study is 352 00:21:31,920 --> 00:21:35,959 Speaker 1: just awesome. All right. The present findings demonstrate that music 353 00:21:36,400 --> 00:21:40,800 Speaker 1: and music combined with video can significantly enhance the effective 354 00:21:40,840 --> 00:21:45,679 Speaker 1: experience of exercise. This phenomenon appears robust as it manifested 355 00:21:45,720 --> 00:21:50,200 Speaker 1: across the spectrum of dependent variables, including more positive ratings 356 00:21:50,240 --> 00:21:55,480 Speaker 1: of effective balance, higher perceived activation, and higher post exercise 357 00:21:55,600 --> 00:21:58,199 Speaker 1: enjoyment scores. So not only did the people enjoy the 358 00:21:58,200 --> 00:22:02,600 Speaker 1: exercise more during think it more after? What does that 359 00:22:02,680 --> 00:22:07,840 Speaker 1: mean that you're more likely to do it again? May 360 00:22:07,880 --> 00:22:12,560 Speaker 1: sound so simple, But if it weren't people, I love 361 00:22:12,560 --> 00:22:15,880 Speaker 1: the commons related. This is such obvious stuff. Really, then 362 00:22:15,880 --> 00:22:19,720 Speaker 1: why isn't everyone doing it? I get it? I say 363 00:22:19,720 --> 00:22:21,399 Speaker 1: I get it all the time because I get it. 364 00:22:22,240 --> 00:22:28,679 Speaker 1: But who applies it more? Higher post exercise enjoyment score? 365 00:22:29,160 --> 00:22:31,679 Speaker 1: All right? And here's a little technical thing, but I'm 366 00:22:31,680 --> 00:22:33,600 Speaker 1: gonna read it and then i'll explain it furthermore. A 367 00:22:33,640 --> 00:22:36,919 Speaker 1: finding of particular importance from both the theoretical and an 368 00:22:36,920 --> 00:22:41,320 Speaker 1: applied perspective is that these manipulations maintain their effectiveness not 369 00:22:41,359 --> 00:22:46,119 Speaker 1: only below VT that's ventilatory threshold, but also at an 370 00:22:46,280 --> 00:22:48,840 Speaker 1: intensity five percent above. So a lot of the studies 371 00:22:48,840 --> 00:22:51,280 Speaker 1: have been done at a certain intensity level, and what 372 00:22:51,359 --> 00:22:55,439 Speaker 1: this one is saying is that really hard intensity exercise. 373 00:22:55,880 --> 00:22:59,080 Speaker 1: This the prior previous findings still held true. So in 374 00:22:59,119 --> 00:23:01,440 Speaker 1: other words, you can go shoot for hard, listen to music, 375 00:23:01,440 --> 00:23:05,679 Speaker 1: watch video, do both together. That's why I'm not going 376 00:23:05,760 --> 00:23:10,080 Speaker 1: to name the popular cycling phenomenon out there now. And 377 00:23:10,119 --> 00:23:15,440 Speaker 1: there's many other competitors as well. That's one reason it works. 378 00:23:16,480 --> 00:23:19,200 Speaker 1: Amongst many reasons, privacy of your own home, shorter workouts, 379 00:23:19,560 --> 00:23:23,760 Speaker 1: but music, and disassociation. You not only enjoy the workout 380 00:23:23,800 --> 00:23:27,760 Speaker 1: more during, but you feel better about it afterwards. And 381 00:23:27,760 --> 00:23:30,080 Speaker 1: guess what that is connected to what you eat after 382 00:23:30,320 --> 00:23:34,480 Speaker 1: a whole another show talked about it in other shows, 383 00:23:34,520 --> 00:23:37,800 Speaker 1: but there is what is so important the way you 384 00:23:37,840 --> 00:23:40,959 Speaker 1: feel after exercise people, you make better food choices. I'll 385 00:23:41,000 --> 00:23:43,560 Speaker 1: leave it at that, all right. Second study this was 386 00:23:43,600 --> 00:23:48,439 Speaker 1: an appetite. Two eighteen Okay, the research team asked twenty 387 00:23:48,520 --> 00:23:50,320 Speaker 1: four male teams to do a slow jog on a 388 00:23:50,320 --> 00:23:54,399 Speaker 1: treadmill while watching a Netflix show of their choice, listening 389 00:23:54,400 --> 00:23:57,159 Speaker 1: to the digital music of their choice, or receiving no 390 00:23:57,280 --> 00:24:02,720 Speaker 1: stimuli whatsoever. Not surprisingly, but really importantly, they rated the 391 00:24:02,760 --> 00:24:06,199 Speaker 1: TV and music workouts as significantly more enjoyable than the 392 00:24:06,240 --> 00:24:09,040 Speaker 1: no stimuli workout, indicating they might be more likely to 393 00:24:09,080 --> 00:24:13,040 Speaker 1: repeat them in the future. Okay, self explanatory, common sense, 394 00:24:13,560 --> 00:24:16,840 Speaker 1: But why aren't we doing that? It's so much easier 395 00:24:16,880 --> 00:24:21,080 Speaker 1: now again, you don't have to have your treadmill parked 396 00:24:21,200 --> 00:24:24,159 Speaker 1: in front of this huge TV that you can't move. 397 00:24:25,160 --> 00:24:28,520 Speaker 1: You can have your Netflix show whatever. So many of 398 00:24:28,560 --> 00:24:32,120 Speaker 1: these devices, uh, pieces of cardio equipment have them built in, 399 00:24:32,640 --> 00:24:35,680 Speaker 1: or you can just put your iPad. Listen. Now, when 400 00:24:35,680 --> 00:24:37,800 Speaker 1: I'm training for an iron Man and I oftentimes do 401 00:24:37,840 --> 00:24:39,679 Speaker 1: it in UH, I call it the salt Mine in 402 00:24:39,760 --> 00:24:43,159 Speaker 1: my home gym, and I'm doing five six hour bike rides. 403 00:24:43,440 --> 00:24:46,440 Speaker 1: It's totally different today than it was five ten years ago. 404 00:24:46,800 --> 00:24:49,240 Speaker 1: Because I'm running like a Netflix show. I can change 405 00:24:49,280 --> 00:24:52,600 Speaker 1: it at will. I've got different programs that I'm watching 406 00:24:52,640 --> 00:24:57,760 Speaker 1: my cycling on disassociating and getting all these metrics at 407 00:24:57,760 --> 00:25:00,720 Speaker 1: the same time if you want it all right? Two 408 00:25:00,720 --> 00:25:05,200 Speaker 1: more this is in This was in Scandinavian Journal Medicine 409 00:25:05,320 --> 00:25:09,359 Speaker 1: and Science and Sports two thousand ten. Effects of music 410 00:25:09,400 --> 00:25:13,000 Speaker 1: tempo on sub maximal cycling performance. Now. I included this 411 00:25:13,040 --> 00:25:15,960 Speaker 1: one because it's about the tempo of the music, all right. 412 00:25:16,800 --> 00:25:20,760 Speaker 1: So the takeaway was healthy individuals performing sub maximal exercise, 413 00:25:20,760 --> 00:25:23,119 Speaker 1: so not super hard, not the high intensity I was 414 00:25:23,160 --> 00:25:26,840 Speaker 1: talking about earlier not only worked out harder with faster music, 415 00:25:27,160 --> 00:25:30,280 Speaker 1: but chose to do so and enjoyed the music more 416 00:25:30,359 --> 00:25:34,520 Speaker 1: when it was played at a faster tempo. Hello, so 417 00:25:34,640 --> 00:25:37,040 Speaker 1: you think you just do this for no reason. This 418 00:25:37,080 --> 00:25:40,040 Speaker 1: is the psychology. Most people don't listen to classical music 419 00:25:40,040 --> 00:25:43,480 Speaker 1: when they're running at a fast pace for this reason, 420 00:25:43,960 --> 00:25:47,960 Speaker 1: the faster the tempo. Let me say it again, They 421 00:25:48,040 --> 00:25:52,000 Speaker 1: enjoyed the music more and chose to do so when 422 00:25:52,000 --> 00:25:55,120 Speaker 1: it was played at a faster tempo. All right, So 423 00:25:55,200 --> 00:25:58,800 Speaker 1: the tempo of the music you choose can dictate. Now, listen, 424 00:25:59,200 --> 00:26:01,280 Speaker 1: there are times I change the tempo based on the 425 00:26:01,320 --> 00:26:04,320 Speaker 1: workout I'm doing. If I'm doing a slow, steady state 426 00:26:04,960 --> 00:26:07,359 Speaker 1: I want like that bluesy. I mean, there's nothing I 427 00:26:07,440 --> 00:26:10,480 Speaker 1: love more than a couple hour run outside in the 428 00:26:10,560 --> 00:26:13,320 Speaker 1: summer when it is sweaty and it is brutal. I'm 429 00:26:13,320 --> 00:26:15,960 Speaker 1: that freak guy who loves running in Malaysian and I've 430 00:26:15,960 --> 00:26:19,400 Speaker 1: done races in Malaysian and China and just South Korea 431 00:26:19,640 --> 00:26:23,919 Speaker 1: brutal conditions, and I love training in that with slow music. 432 00:26:24,280 --> 00:26:27,119 Speaker 1: So I choose my music based on the pace of 433 00:26:27,160 --> 00:26:31,560 Speaker 1: the workout, the conditions, and the mood I want to 434 00:26:31,600 --> 00:26:34,720 Speaker 1: bring about in myself. If I'm on a treadmill and 435 00:26:34,800 --> 00:26:37,480 Speaker 1: I'm doing intervals, Holy cal I got some big hair 436 00:26:37,680 --> 00:26:44,680 Speaker 1: eighties metal going alright, alright, one more. Two thousand sixteen 437 00:26:44,760 --> 00:26:50,639 Speaker 1: Journal Sports Science and Medicine psycho Physiological effects of television 438 00:26:50,720 --> 00:26:53,920 Speaker 1: viewing during exercise. Right. The objective of this study was 439 00:26:53,960 --> 00:26:57,120 Speaker 1: to examine the effects of television viewing on the psychological 440 00:26:57,160 --> 00:27:00,760 Speaker 1: and physiological variables during a moderate intensity about. So, I'm 441 00:27:00,800 --> 00:27:04,119 Speaker 1: giving you all three types of exercise here, lower intensity, 442 00:27:04,200 --> 00:27:09,080 Speaker 1: higher intensity. Now this is moderate okay. Participants reported greater 443 00:27:09,240 --> 00:27:13,480 Speaker 1: enjoyment of exercise for both self selected and standardized TV conditions. 444 00:27:13,560 --> 00:27:16,280 Speaker 1: The findings indicate that TV viewing regardless of whether the 445 00:27:16,320 --> 00:27:21,720 Speaker 1: programming is self selected or standardized, associates with greater enjoyment 446 00:27:21,800 --> 00:27:24,719 Speaker 1: of exercise. Again, you're listening to the show you're going 447 00:27:24,760 --> 00:27:28,119 Speaker 1: of course, Well, then why aren't you doing it? I 448 00:27:28,160 --> 00:27:31,560 Speaker 1: know you're watching the Netflix shows. I know you're watching 449 00:27:31,560 --> 00:27:33,679 Speaker 1: Amazon Price, I know you're people tell me you have 450 00:27:33,720 --> 00:27:36,240 Speaker 1: you watched this show and then they asked me how 451 00:27:36,280 --> 00:27:39,359 Speaker 1: they could be more motivated to exercise. They have the answer. 452 00:27:39,400 --> 00:27:41,880 Speaker 1: You have the answer. So if you need an answer 453 00:27:41,960 --> 00:27:45,320 Speaker 1: on how to make your exercise more fun, music, TV, 454 00:27:46,560 --> 00:27:50,520 Speaker 1: coached workouts, get outside, do it with friends. And what 455 00:27:50,560 --> 00:27:54,160 Speaker 1: you're doing is you are disassociating. And if you want 456 00:27:54,160 --> 00:27:56,280 Speaker 1: to perform better, and this will be a separate show. 457 00:27:56,680 --> 00:27:58,480 Speaker 1: If you're like I want the most out of it, 458 00:27:58,840 --> 00:28:02,320 Speaker 1: then we talk about associate eating. We talk about monitoring 459 00:28:02,320 --> 00:28:07,360 Speaker 1: your effort level, monitoring your pace, monitoring your breathing, monitoring 460 00:28:07,600 --> 00:28:11,840 Speaker 1: your pain threshold. But most people don't want to do that, 461 00:28:12,520 --> 00:28:15,480 Speaker 1: the ones who are just trying to be healthier, to 462 00:28:15,600 --> 00:28:19,040 Speaker 1: lose some weight, to feel better. And there have never 463 00:28:19,080 --> 00:28:21,280 Speaker 1: been more ways to do this. Now. This is the 464 00:28:21,320 --> 00:28:24,600 Speaker 1: exciting thing about technology, is that we can do all this. 465 00:28:24,680 --> 00:28:28,040 Speaker 1: You gotta put them together. People. Put that treadmill in 466 00:28:28,040 --> 00:28:31,000 Speaker 1: front of the TV, put that stationary bike there, wake 467 00:28:31,080 --> 00:28:33,879 Speaker 1: up in the morning, watch the news, whatever you're doing, 468 00:28:33,960 --> 00:28:37,720 Speaker 1: whatever you're consuming, and whenever. Put it together. And the 469 00:28:37,840 --> 00:28:40,080 Speaker 1: great news is it doesn't have to be at an hour, 470 00:28:40,640 --> 00:28:43,080 Speaker 1: doesn't have to be a half an hour. But what 471 00:28:43,120 --> 00:28:46,200 Speaker 1: you will find is, as is so common in exercise, 472 00:28:46,240 --> 00:28:48,320 Speaker 1: it's like, I'm just gonna go out for a one 473 00:28:48,360 --> 00:28:50,240 Speaker 1: mile walk, and then you start to enjoy it and 474 00:28:50,280 --> 00:28:52,680 Speaker 1: you're you're out for three, four or five miles. Same 475 00:28:52,680 --> 00:28:55,080 Speaker 1: thing with exercise. You go, all right, I'm gonna do 476 00:28:55,160 --> 00:28:57,880 Speaker 1: like I'm gonna do twenty minutes on the treadmill. I'm 477 00:28:57,880 --> 00:29:00,760 Speaker 1: gonna walk for twenty minutes. You start watching that favorite show, 478 00:29:00,800 --> 00:29:02,920 Speaker 1: you start listening to music, start getting into it, you 479 00:29:02,960 --> 00:29:07,760 Speaker 1: start feeling good. Suddenly you're forty five minutes in an 480 00:29:07,760 --> 00:29:14,840 Speaker 1: hour in pretty awesome, pretty awesome. All right, association and dissociation. 481 00:29:14,840 --> 00:29:17,160 Speaker 1: You'll learn something today, hopefully, And that's what this show 482 00:29:17,200 --> 00:29:20,120 Speaker 1: is about. I'm gonna give you all the different ways 483 00:29:20,160 --> 00:29:24,520 Speaker 1: to make it fun, all the different scientific studies on 484 00:29:24,720 --> 00:29:28,360 Speaker 1: how you're gonna make this a part of your life. 485 00:29:28,400 --> 00:29:30,120 Speaker 1: And if you already have it as part of your life, 486 00:29:30,120 --> 00:29:33,280 Speaker 1: make it even more powerful and more effective because we 487 00:29:33,320 --> 00:29:35,560 Speaker 1: can always be better. I can always be better. You 488 00:29:35,560 --> 00:29:37,280 Speaker 1: can always be better and care where you are in 489 00:29:37,320 --> 00:29:42,840 Speaker 1: your fitness journey. But I love these topics enough. I 490 00:29:42,840 --> 00:29:45,520 Speaker 1: think it's all been done. It's all been said association 491 00:29:45,640 --> 00:29:49,520 Speaker 1: versus dissociation. Hey, as I record this show, holidays are 492 00:29:49,520 --> 00:29:52,360 Speaker 1: coming up, So this is a great time give yourself 493 00:29:52,440 --> 00:29:56,040 Speaker 1: a gift of a way to disassociate. I do this 494 00:29:56,120 --> 00:29:58,640 Speaker 1: to myself all the time. Or ask for it. Another 495 00:29:58,680 --> 00:30:02,280 Speaker 1: way to deliver music to myself. You know, the waterproof 496 00:30:02,400 --> 00:30:05,640 Speaker 1: music player, things like that. So, hey, those are investments 497 00:30:05,680 --> 00:30:08,640 Speaker 1: in your health. Those are investments that are going to 498 00:30:08,680 --> 00:30:13,000 Speaker 1: just make you better. And now you have a reason. 499 00:30:13,360 --> 00:30:16,320 Speaker 1: All right, I'm Tom Holland, thank you for listening to 500 00:30:16,320 --> 00:30:20,720 Speaker 1: the show. Please rate the show, leave a comment. I 501 00:30:20,800 --> 00:30:23,640 Speaker 1: love it. I will take any and all comments. Been 502 00:30:23,680 --> 00:30:26,160 Speaker 1: in this business a really long time, as I say frequently, 503 00:30:26,520 --> 00:30:27,680 Speaker 1: but I want to know what you like and what 504 00:30:27,760 --> 00:30:30,600 Speaker 1: you don't like, and uh, you know, that's that's what 505 00:30:30,600 --> 00:30:32,800 Speaker 1: it's all about too. So we're all going to get better. 506 00:30:32,840 --> 00:30:35,160 Speaker 1: We're all going to help each other be the best 507 00:30:35,200 --> 00:30:38,120 Speaker 1: that we can be. In. That is what Fitness Disrupted 508 00:30:38,240 --> 00:30:41,320 Speaker 1: is all about. My goal is to help you to 509 00:30:41,360 --> 00:30:43,640 Speaker 1: have your best life. I have seen it all, I 510 00:30:43,640 --> 00:30:47,280 Speaker 1: have done it all, and I love nothing more than 511 00:30:47,360 --> 00:30:51,480 Speaker 1: my job. I am beyond passionate about helping people look better, 512 00:30:51,480 --> 00:30:54,440 Speaker 1: feel better, and live longer. And I'm going to give 513 00:30:54,480 --> 00:30:59,160 Speaker 1: you all the different information and guests and concepts to 514 00:30:59,280 --> 00:31:01,880 Speaker 1: help you do just that. Thank you for listening. I'm 515 00:31:01,920 --> 00:31:10,600 Speaker 1: Tom Holland. Believe in Yourself. Fitness Disrupted is a production 516 00:31:10,640 --> 00:31:14,240 Speaker 1: of I Heart Radio. For more podcasts from my heart Radio, 517 00:31:14,600 --> 00:31:18,040 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 518 00:31:18,120 --> 00:31:19,640 Speaker 1: you listen to your favorite shows.