1 00:00:00,800 --> 00:00:02,759 Speaker 1: Do you find exercise too hard? 2 00:00:03,279 --> 00:00:06,080 Speaker 2: Perhaps you struggle to find the time or the motivation 3 00:00:06,200 --> 00:00:09,600 Speaker 2: to move regularly well. In today's episode, we share a 4 00:00:09,800 --> 00:00:12,560 Speaker 2: hot off the press new study which shows you the 5 00:00:12,600 --> 00:00:15,800 Speaker 2: perfect amount of time to exercise to reduce your health risks, 6 00:00:16,120 --> 00:00:19,320 Speaker 2: and the best bit is probably far less time than 7 00:00:19,360 --> 00:00:21,520 Speaker 2: you think, as well as how long you should be 8 00:00:21,600 --> 00:00:24,400 Speaker 2: moving forward. We also chat through a client case study 9 00:00:24,520 --> 00:00:27,480 Speaker 2: where we simply change up her exercise program and this 10 00:00:27,560 --> 00:00:30,720 Speaker 2: has helped finally achieve her weight loss goals. And our 11 00:00:30,760 --> 00:00:34,520 Speaker 2: listener question is all about exercising after dinner and whether 12 00:00:34,640 --> 00:00:36,839 Speaker 2: you should or not. And we always want to be 13 00:00:36,840 --> 00:00:39,080 Speaker 2: transparent with you guys, so we wanted to know that 14 00:00:39,120 --> 00:00:42,040 Speaker 2: today's episode is brought to you by our wonderful friends 15 00:00:42,080 --> 00:00:44,520 Speaker 2: at Garmen, who are helping you get off the couch 16 00:00:44,560 --> 00:00:47,680 Speaker 2: this Christmas with the help of their new venue. 17 00:00:47,240 --> 00:00:48,360 Speaker 1: Three Sports Watch. 18 00:00:48,600 --> 00:00:48,760 Speaker 3: Hi. 19 00:00:48,800 --> 00:00:51,480 Speaker 2: I'm Susie Burrow and Emily and Wood and each week 20 00:00:51,520 --> 00:00:54,040 Speaker 2: we bring you The Nutrition Couch, the bi weekly podcast 21 00:00:54,080 --> 00:00:56,120 Speaker 2: talking about everything that is new in the world of 22 00:00:56,200 --> 00:01:00,720 Speaker 2: nutrition and exercise and Leanne. We're very excited because I 23 00:01:00,760 --> 00:01:03,880 Speaker 2: think it's such an amazing time of year to be 24 00:01:04,000 --> 00:01:08,080 Speaker 2: talking about moving because obviously it's a nutrition couch podcast, 25 00:01:08,240 --> 00:01:12,679 Speaker 2: it is all about food diets weight loss, but let's 26 00:01:12,680 --> 00:01:15,120 Speaker 2: be honest, that's only one half of the energy balance equation, 27 00:01:15,760 --> 00:01:17,760 Speaker 2: and the movement is just as important. And this is 28 00:01:17,760 --> 00:01:20,400 Speaker 2: something I certainly am talking about with my clients all 29 00:01:20,440 --> 00:01:22,960 Speaker 2: the time. At the moment that the days are longer, 30 00:01:23,600 --> 00:01:26,440 Speaker 2: you know, the schedules become more flexible as the kids 31 00:01:26,480 --> 00:01:28,120 Speaker 2: finish school. 32 00:01:27,680 --> 00:01:30,199 Speaker 1: And really we should actually be moving more. 33 00:01:30,200 --> 00:01:34,120 Speaker 2: And I know myself over the holidays, I cannot wait 34 00:01:34,360 --> 00:01:36,920 Speaker 2: to get away for a good week to a quiet 35 00:01:36,959 --> 00:01:39,800 Speaker 2: plot of New South Wales on the beach, where I 36 00:01:39,840 --> 00:01:41,600 Speaker 2: know I will be able to move more than I 37 00:01:41,720 --> 00:01:43,919 Speaker 2: have for the past three to six months. It's actually 38 00:01:43,920 --> 00:01:45,440 Speaker 2: my favorite time of year. I know that I'm going 39 00:01:45,480 --> 00:01:48,000 Speaker 2: to feel leaner, fitter. But I think many of us 40 00:01:48,000 --> 00:01:50,280 Speaker 2: don't necessarily think of the holidays like that. We think 41 00:01:50,320 --> 00:01:52,000 Speaker 2: of it more as a time to do less and 42 00:01:52,040 --> 00:01:53,680 Speaker 2: eat more. And now, when do we start a new 43 00:01:53,760 --> 00:01:57,760 Speaker 2: year feeling really, you know, way down and heavy. So 44 00:01:57,840 --> 00:01:59,720 Speaker 2: I thought it was just such an opportune time to 45 00:01:59,720 --> 00:02:02,520 Speaker 2: be talking about this, going into the holiday period where 46 00:02:02,520 --> 00:02:04,640 Speaker 2: it's both Christmas and a few days off, and of course, 47 00:02:04,680 --> 00:02:06,320 Speaker 2: the glorious weather at this time of year. 48 00:02:07,160 --> 00:02:09,320 Speaker 3: Absolutely, I think movement at this time of year is 49 00:02:09,400 --> 00:02:11,079 Speaker 3: here but to give. If you're like me and you 50 00:02:11,160 --> 00:02:13,800 Speaker 3: live in the Sunshine State, sometimes it can be just 51 00:02:13,800 --> 00:02:15,680 Speaker 3: that little bit too hot to move. You might think 52 00:02:15,680 --> 00:02:17,840 Speaker 3: the weather warms up, it's not raining as much, you're 53 00:02:17,840 --> 00:02:20,680 Speaker 3: not shivering through winter. But often we hear the opposite 54 00:02:20,720 --> 00:02:22,520 Speaker 3: excuse from our clients where they go, well, now it's 55 00:02:22,560 --> 00:02:23,639 Speaker 3: too hot to exercise. 56 00:02:23,680 --> 00:02:24,799 Speaker 4: Now it's too hot to move. 57 00:02:25,080 --> 00:02:26,880 Speaker 3: So I really do feel like it's a great time 58 00:02:26,919 --> 00:02:29,640 Speaker 3: of year to be talking about those practical movement tips. 59 00:02:29,680 --> 00:02:31,480 Speaker 3: And like you said, you don't want to head into 60 00:02:31,560 --> 00:02:34,120 Speaker 3: a new year, like a brand new fresh year, feeling 61 00:02:34,200 --> 00:02:37,000 Speaker 3: way down and heavy and making really crappy choices through 62 00:02:37,040 --> 00:02:39,480 Speaker 3: December and feeling like you're starting a new year on 63 00:02:39,560 --> 00:02:41,480 Speaker 3: the wrong foot. So we really want to give our 64 00:02:41,480 --> 00:02:43,959 Speaker 3: listeners those practical tips today to start off on the 65 00:02:44,080 --> 00:02:46,760 Speaker 3: right foot and to really kick off twenty twenty four 66 00:02:46,880 --> 00:02:51,120 Speaker 3: feeling wonderful in their body instead of actually feeling guilty 67 00:02:51,120 --> 00:02:54,120 Speaker 3: and annoyted themselves and making crappy choices all through December. 68 00:02:54,680 --> 00:02:56,480 Speaker 2: True, and I don't disagree with you, actually because I 69 00:02:56,480 --> 00:02:59,839 Speaker 2: haven't spent a lot of time up in Brisbane where 70 00:02:59,840 --> 00:03:02,800 Speaker 2: you are until we sort of met, and it is 71 00:03:02,919 --> 00:03:06,359 Speaker 2: really hot. And what I also have learned is that 72 00:03:06,480 --> 00:03:08,520 Speaker 2: you know, I'm in Sydney, so you know, getting up 73 00:03:08,560 --> 00:03:11,120 Speaker 2: at five am is sort of a bit extreme encouraging 74 00:03:11,120 --> 00:03:13,360 Speaker 2: people to do that, but certainly that's kind of the 75 00:03:13,400 --> 00:03:15,560 Speaker 2: norm where you are because the days are different with 76 00:03:15,760 --> 00:03:19,360 Speaker 2: so it's certainly important that you link your lifestyle choices 77 00:03:19,400 --> 00:03:22,040 Speaker 2: to what fits in best with you. That's a classic example. 78 00:03:22,080 --> 00:03:24,400 Speaker 2: If you are in a hot state, obviously it's not 79 00:03:24,440 --> 00:03:25,799 Speaker 2: going to make sense to do it training in the 80 00:03:25,840 --> 00:03:28,520 Speaker 2: middle of the day, so maybe having exercise equipment at 81 00:03:28,520 --> 00:03:30,480 Speaker 2: home is a much more viable option. And I really 82 00:03:30,560 --> 00:03:32,760 Speaker 2: encourage my clients to spend time thinking about what they 83 00:03:32,800 --> 00:03:34,840 Speaker 2: will do rather than what they think they should do, 84 00:03:35,200 --> 00:03:37,160 Speaker 2: because how many of us have got a gym membership 85 00:03:37,240 --> 00:03:40,640 Speaker 2: or even exercise equipment at home and it doesn't get touched. 86 00:03:40,680 --> 00:03:43,160 Speaker 2: So it's really about considering if we have to do 87 00:03:43,200 --> 00:03:44,800 Speaker 2: this much. We'll talk a minute about how much is 88 00:03:44,800 --> 00:03:47,160 Speaker 2: a minimum, but if we need to move our bodies 89 00:03:47,160 --> 00:03:48,920 Speaker 2: each day and get our heart rate up, you know 90 00:03:49,160 --> 00:03:51,760 Speaker 2: regularly throughout the week, how am I actually going to 91 00:03:51,800 --> 00:03:53,400 Speaker 2: do it? Is it teaming with a friend? Do I 92 00:03:53,440 --> 00:03:55,440 Speaker 2: need to pay a personal trainer? Do I need to 93 00:03:55,440 --> 00:03:56,920 Speaker 2: get up at five? Do I need to get my 94 00:03:56,960 --> 00:03:58,400 Speaker 2: husband to go with me after dinner? 95 00:03:58,440 --> 00:03:58,520 Speaker 4: Like? 96 00:03:58,640 --> 00:04:00,960 Speaker 2: Actually, when am I going to do it? As opposed 97 00:04:01,040 --> 00:04:04,000 Speaker 2: to thinking you're going to and then it just never happens. 98 00:04:04,040 --> 00:04:06,720 Speaker 2: There's a level of acceptance certainly that comes from exercise, 99 00:04:06,760 --> 00:04:08,520 Speaker 2: and to a certain degree you've got to enjoy it 100 00:04:08,560 --> 00:04:11,760 Speaker 2: absolutely and you know, yes, acceptance, but also find something 101 00:04:11,800 --> 00:04:13,840 Speaker 2: that's not such a burden that basically it just never 102 00:04:13,880 --> 00:04:16,400 Speaker 2: happens because there's always an excuse, whether it's too hot, 103 00:04:16,440 --> 00:04:19,520 Speaker 2: too cold, windy days or too short whatever, there's always 104 00:04:19,560 --> 00:04:20,919 Speaker 2: something if you don't want to do it, Whereas at 105 00:04:21,000 --> 00:04:23,320 Speaker 2: least if you can put a positive spin on it 106 00:04:23,360 --> 00:04:26,240 Speaker 2: in terms of what you enjoy socially, going to a gym, 107 00:04:26,279 --> 00:04:29,000 Speaker 2: paying someone can really help. But this was an amazing 108 00:04:29,000 --> 00:04:31,200 Speaker 2: new study land that you found. We actually took it 109 00:04:31,240 --> 00:04:33,200 Speaker 2: from an article on The Conversation, which is a very 110 00:04:33,200 --> 00:04:36,320 Speaker 2: respected scientific sort of place of publication, just this year, 111 00:04:36,400 --> 00:04:39,640 Speaker 2: just very recently, and it was looking at individuals over 112 00:04:39,680 --> 00:04:42,520 Speaker 2: the age of fifty and what was going to be 113 00:04:42,560 --> 00:04:45,960 Speaker 2: sort of the ideal amount of higher intensity training, particularly 114 00:04:45,960 --> 00:04:48,200 Speaker 2: for people who were sitting all day. And I would 115 00:04:48,200 --> 00:04:50,760 Speaker 2: say that's eighty percent of my clients, including myself. You know, 116 00:04:50,800 --> 00:04:53,760 Speaker 2: you get up driving kids to school, sitting in traffic, 117 00:04:53,800 --> 00:04:56,320 Speaker 2: commuting with work on the train, and then of course 118 00:04:56,480 --> 00:04:59,040 Speaker 2: most of us are at desk jobs, you know, six, eight, ten, 119 00:04:59,120 --> 00:05:01,360 Speaker 2: twelve hours and then sit down and get exhausted. So 120 00:05:01,680 --> 00:05:04,920 Speaker 2: you can see how our activity levels and metabolic rate 121 00:05:04,960 --> 00:05:07,440 Speaker 2: has been so negatively impact just by the course of 122 00:05:07,480 --> 00:05:10,440 Speaker 2: life over the past twenty thirty forty years. So this 123 00:05:10,600 --> 00:05:13,640 Speaker 2: was a study that combined quite a big data set 124 00:05:13,720 --> 00:05:16,680 Speaker 2: from a range of different countries including Norway, Sweden, and 125 00:05:16,720 --> 00:05:20,680 Speaker 2: the United States, and it included about twelve thousand people. 126 00:05:20,440 --> 00:05:21,640 Speaker 1: So it's a really big group. 127 00:05:22,000 --> 00:05:25,039 Speaker 2: And they basically wore tracking devices, which is something like 128 00:05:25,080 --> 00:05:27,599 Speaker 2: a garment to see actually how much movement you're doing, 129 00:05:27,880 --> 00:05:30,200 Speaker 2: and it really tracked how active they were in terms 130 00:05:30,200 --> 00:05:32,520 Speaker 2: of heart rate, but also how much sedentary sitting time 131 00:05:32,600 --> 00:05:34,400 Speaker 2: they had as part of their daily routines. 132 00:05:34,880 --> 00:05:37,080 Speaker 1: They were followed for two years. 133 00:05:36,720 --> 00:05:39,440 Speaker 2: Up to five years, so again a really strong data set, 134 00:05:39,839 --> 00:05:43,159 Speaker 2: and they looked at several different outcome variables and health data, 135 00:05:43,200 --> 00:05:46,720 Speaker 2: so heart disease, rears, cancer, diabetes, how much alcohol they 136 00:05:46,720 --> 00:05:49,680 Speaker 2: were drinking, whether they were smoking. The first thing I'll 137 00:05:49,680 --> 00:05:51,600 Speaker 2: say is that eight hundred people did die over that 138 00:05:51,640 --> 00:05:52,280 Speaker 2: course of period. 139 00:05:52,360 --> 00:05:53,880 Speaker 1: Keep in mind the people were over fifty. 140 00:05:54,640 --> 00:05:58,000 Speaker 2: And the researchers found that people who were sedentary who 141 00:05:58,080 --> 00:06:01,320 Speaker 2: sat down for more than twelve hours a day had 142 00:06:01,360 --> 00:06:04,799 Speaker 2: a thirty eight percent higher risk than people who sat 143 00:06:04,839 --> 00:06:07,280 Speaker 2: for just eight So that both is a really long 144 00:06:07,279 --> 00:06:09,560 Speaker 2: period of time sitting, but just a four hour difference 145 00:06:09,600 --> 00:06:12,520 Speaker 2: made a significant difference on the risk of death. Now, 146 00:06:12,680 --> 00:06:17,159 Speaker 2: this was only observed in individuals who did less than 147 00:06:17,240 --> 00:06:21,360 Speaker 2: twenty two minutes of moderate to vigorous physical activity per day. 148 00:06:21,640 --> 00:06:23,960 Speaker 2: So if they managed to do twenty two minutes of exercise, 149 00:06:24,040 --> 00:06:25,840 Speaker 2: so that might be a faster walk where your heart 150 00:06:25,880 --> 00:06:28,800 Speaker 2: rate was elevated, it might be a gym class, It 151 00:06:28,880 --> 00:06:30,320 Speaker 2: might be sort of doing a bit of a run 152 00:06:30,360 --> 00:06:32,479 Speaker 2: walk with the dog in the morning. It might be 153 00:06:32,520 --> 00:06:34,560 Speaker 2: actively paying with the kids, you know, and getting your 154 00:06:34,560 --> 00:06:37,400 Speaker 2: heart rate up. Outside any of the above, you know, 155 00:06:37,400 --> 00:06:40,400 Speaker 2: where you're actually getting a decent heart rate. It basically 156 00:06:40,480 --> 00:06:43,839 Speaker 2: was highly protective against sitting. So not only is it 157 00:06:43,839 --> 00:06:46,440 Speaker 2: about moving a bit more and sitting for less, you know, 158 00:06:46,480 --> 00:06:50,120 Speaker 2: ideally eight hours or less, but just getting twenty two 159 00:06:50,120 --> 00:06:52,520 Speaker 2: minutes of higher intensity movement. That could just be power 160 00:06:52,600 --> 00:06:54,880 Speaker 2: walking through the shopping center in your lunch break to 161 00:06:54,920 --> 00:06:58,720 Speaker 2: pick up stuff for dinner, and that significantly reduced the 162 00:06:58,880 --> 00:07:01,839 Speaker 2: risk of a premature death. So I just thought that 163 00:07:01,920 --> 00:07:04,080 Speaker 2: is such a good number. One twenty two is my birthday, 164 00:07:04,320 --> 00:07:06,520 Speaker 2: it's the birthday of all my family, and it's power 165 00:07:06,600 --> 00:07:09,600 Speaker 2: numbers for very lucky, easy to remember. But I think 166 00:07:09,680 --> 00:07:12,320 Speaker 2: lean often when I'm speaking to clients, they will talk 167 00:07:12,400 --> 00:07:15,320 Speaker 2: about needing to find the hour, needing to get to 168 00:07:15,360 --> 00:07:17,640 Speaker 2: the gym, to drive there, to get changed, to have 169 00:07:17,680 --> 00:07:20,440 Speaker 2: a shower in a busy life, and hours a long time, 170 00:07:20,520 --> 00:07:22,880 Speaker 2: even longer if you've got a bigger commute. Twenty two 171 00:07:22,920 --> 00:07:25,280 Speaker 2: minutes is doable in a lunch break. You don't even 172 00:07:25,320 --> 00:07:27,560 Speaker 2: need to get changed. It's not about you know, sweating 173 00:07:27,600 --> 00:07:30,240 Speaker 2: it out. It's just about vigor as something moving more quickly. 174 00:07:30,880 --> 00:07:32,640 Speaker 2: And I think that's a fabulous message going into the 175 00:07:32,640 --> 00:07:34,679 Speaker 2: holiday period. You just got to find twenty two minutes 176 00:07:34,720 --> 00:07:37,280 Speaker 2: to do something different and to buffer the effect of 177 00:07:37,280 --> 00:07:40,800 Speaker 2: sitting down, but significantly reducing your risk of premature death 178 00:07:40,840 --> 00:07:41,760 Speaker 2: over the age of fifty. 179 00:07:41,800 --> 00:07:43,280 Speaker 1: I love it. It's a fantastic study. 180 00:07:43,840 --> 00:07:45,880 Speaker 3: Absolutely, And when you think about twenty two minutes, most 181 00:07:45,880 --> 00:07:47,960 Speaker 3: of us get an hour for our lunch break. Occasionally 182 00:07:47,960 --> 00:07:49,640 Speaker 3: some people all have some clients to say, look going 183 00:07:49,720 --> 00:07:51,880 Speaker 3: to get thirty minutes. But on the large majority, I 184 00:07:51,880 --> 00:07:53,720 Speaker 3: think most of us get an hour for our lunch break. 185 00:07:53,880 --> 00:07:56,120 Speaker 3: Do most of us use that? No, most of us 186 00:07:56,200 --> 00:07:58,560 Speaker 3: work through. Are we getting paid more to work through? 187 00:07:58,880 --> 00:07:59,520 Speaker 4: Probably? Not. 188 00:08:00,040 --> 00:08:03,520 Speaker 3: Big push in workplaces these days to really prioritize your 189 00:08:03,560 --> 00:08:06,559 Speaker 3: physical and your mental health. So not taking your lunch break, 190 00:08:06,760 --> 00:08:08,920 Speaker 3: that's on you. You know, our listeners, You're an adult. 191 00:08:09,000 --> 00:08:11,120 Speaker 3: You need to make these decisions for yourself. Take a 192 00:08:11,160 --> 00:08:14,040 Speaker 3: proper lunch break. It's you know, legal. You have to 193 00:08:14,200 --> 00:08:16,640 Speaker 3: give your employees a proper lunch break every day. Most 194 00:08:16,680 --> 00:08:18,720 Speaker 3: of us are getting an hour twenty two minutes. Out 195 00:08:18,760 --> 00:08:20,600 Speaker 3: of that hour, you can go and sweat it out. 196 00:08:20,640 --> 00:08:22,240 Speaker 3: You can run up and down some stairs. You can 197 00:08:22,280 --> 00:08:24,120 Speaker 3: just do some push ups, some burpies in your office 198 00:08:24,120 --> 00:08:26,000 Speaker 3: if that's what you want to do. You still have 199 00:08:26,080 --> 00:08:28,000 Speaker 3: time for a quick shower, and you still have time 200 00:08:28,080 --> 00:08:30,360 Speaker 3: to get in a really nourishing lunch so I really 201 00:08:30,360 --> 00:08:33,360 Speaker 3: do find that this study Susie is super powerful. It 202 00:08:33,400 --> 00:08:35,240 Speaker 3: was quite shocking though. The first time I read it 203 00:08:35,520 --> 00:08:37,720 Speaker 3: remember kind of just like briefly scanning it to think, oh, 204 00:08:37,760 --> 00:08:39,640 Speaker 3: what's a good study we can talk about on the podcast, 205 00:08:39,640 --> 00:08:41,960 Speaker 3: what's something new, what's something trendy? And the first thing 206 00:08:42,000 --> 00:08:45,240 Speaker 3: my eyes glazed over was eight hundred and five participants died, 207 00:08:45,360 --> 00:08:47,079 Speaker 3: and I was like, what what. 208 00:08:46,880 --> 00:08:48,079 Speaker 4: Is the study talking about? 209 00:08:48,360 --> 00:08:50,320 Speaker 3: Then I went back and I read it probably and 210 00:08:50,360 --> 00:08:52,400 Speaker 3: I was like, it followed twelve zerousand people, and I 211 00:08:52,440 --> 00:08:53,959 Speaker 3: was like, that's you know, it's not a lot when 212 00:08:53,960 --> 00:08:55,920 Speaker 3: you think about it was twelve thousand people overall. 213 00:08:55,920 --> 00:08:56,640 Speaker 4: But then I read the. 214 00:08:56,559 --> 00:08:58,800 Speaker 3: Next thing I read when my eyes glazed over, Susie 215 00:08:58,840 --> 00:09:00,959 Speaker 3: was age fifty or older. I was like, they were 216 00:09:01,000 --> 00:09:03,800 Speaker 3: only fifty, but no, they were fifty or older. So 217 00:09:03,840 --> 00:09:06,080 Speaker 3: you know a large majority of the participants that diet 218 00:09:06,120 --> 00:09:08,560 Speaker 3: may have been in their seventies, eighties, nineties, or you know, 219 00:09:08,640 --> 00:09:11,160 Speaker 3: potentially even one hundred. So I would say the large 220 00:09:11,160 --> 00:09:13,920 Speaker 3: majority of participants were you know, a lot older than 221 00:09:13,920 --> 00:09:16,400 Speaker 3: their fifties. But it just goes to highlight that we 222 00:09:16,440 --> 00:09:18,200 Speaker 3: don't have to do a lot, I think for so 223 00:09:18,240 --> 00:09:20,000 Speaker 3: many of us, like you said, Susie, think we have 224 00:09:20,080 --> 00:09:23,040 Speaker 3: to carve out that whole hour, the whole sixty minutes 225 00:09:23,080 --> 00:09:25,280 Speaker 3: has to be spent exercising. Then you have to warm 226 00:09:25,320 --> 00:09:27,320 Speaker 3: down and stretch, then you have to go shower, then 227 00:09:27,320 --> 00:09:29,120 Speaker 3: you have to go eat something. For most of us, 228 00:09:29,120 --> 00:09:32,000 Speaker 3: we think about exercises this huge two to three hour 229 00:09:32,120 --> 00:09:34,800 Speaker 3: chunk of our day. But this study is really powerful 230 00:09:34,840 --> 00:09:37,200 Speaker 3: because it's not really talking about weight loss, it's not 231 00:09:37,240 --> 00:09:40,480 Speaker 3: really talking about aesthetics, it's not really talking about even 232 00:09:40,520 --> 00:09:44,120 Speaker 3: building significant muscle mass. It's just talking about reducing your 233 00:09:44,200 --> 00:09:46,360 Speaker 3: risk of premature debts. So if you want to grow 234 00:09:46,440 --> 00:09:49,079 Speaker 3: up to see your kids have kids, if you want 235 00:09:49,080 --> 00:09:52,040 Speaker 3: to grow up and actually enjoy your retirement, if you 236 00:09:52,080 --> 00:09:54,680 Speaker 3: want to reach sixty seventy eighty years old and be 237 00:09:54,800 --> 00:09:57,120 Speaker 3: in good health, you need to actually be getting your 238 00:09:57,240 --> 00:09:59,480 Speaker 3: heart rate up each day. And Susie, my mum's a 239 00:09:59,480 --> 00:10:02,120 Speaker 3: wonderfully sample of that. We know Sophie was always a 240 00:10:02,160 --> 00:10:04,600 Speaker 3: dietician well before her time. We've always said that my 241 00:10:04,679 --> 00:10:06,920 Speaker 3: mom plays squash. You know, she'd kicked me if I 242 00:10:06,960 --> 00:10:08,960 Speaker 3: set her age on the podcast. But I can promise 243 00:10:09,000 --> 00:10:12,120 Speaker 3: you that she looks far far far younger than she 244 00:10:12,200 --> 00:10:14,520 Speaker 3: actually is, and she plays squash twice a week. 245 00:10:14,559 --> 00:10:15,440 Speaker 4: Susie, that is one of. 246 00:10:15,440 --> 00:10:18,560 Speaker 3: The high intensity sports that you can play. 247 00:10:18,600 --> 00:10:19,160 Speaker 4: It is so hard. 248 00:10:19,160 --> 00:10:21,640 Speaker 3: I played it, you know, all growing up your heart rate, 249 00:10:21,720 --> 00:10:23,600 Speaker 3: Like you can get that jacked in like a couple 250 00:10:23,640 --> 00:10:24,720 Speaker 3: of minutes playing squash. 251 00:10:24,840 --> 00:10:26,480 Speaker 2: I told my husband he can't go back and play 252 00:10:26,480 --> 00:10:28,840 Speaker 2: squash because I reckon he'll die. Like it is so 253 00:10:29,160 --> 00:10:33,880 Speaker 2: high intensity. Like she is fit, fity. 254 00:10:33,920 --> 00:10:36,080 Speaker 3: Sometimes her sets go to five like in squash, you know, 255 00:10:36,120 --> 00:10:38,240 Speaker 3: you did five sets, and like intennis for women they 256 00:10:38,280 --> 00:10:40,320 Speaker 3: only do three sets and squash you do five. It's 257 00:10:40,360 --> 00:10:43,320 Speaker 3: crazy she like she's so fit. But having you know, 258 00:10:43,360 --> 00:10:45,760 Speaker 3: getting that exercise up is important. We talk about steps 259 00:10:45,800 --> 00:10:49,480 Speaker 3: all the time, but actively increasing your heart rate keeps 260 00:10:49,480 --> 00:10:52,240 Speaker 3: your body healthy. So it doesn't matter how you do that. 261 00:10:52,280 --> 00:10:54,000 Speaker 3: Like I said, you can run up and downstairs, you 262 00:10:54,040 --> 00:10:56,559 Speaker 3: can play squash, you can go rock climbing, you can 263 00:10:56,600 --> 00:10:58,440 Speaker 3: pick up your grandkids and throw them in the air 264 00:10:58,480 --> 00:11:00,760 Speaker 3: twenty times. If that gets your heart rate up, that's 265 00:11:00,800 --> 00:11:03,320 Speaker 3: important as well. But we have to do that lower 266 00:11:03,360 --> 00:11:06,360 Speaker 3: intensity movement just to get that body generally moving. But 267 00:11:06,440 --> 00:11:09,120 Speaker 3: we also need to focus on driving our heart rate 268 00:11:09,200 --> 00:11:11,840 Speaker 3: up for those general health benefits and to keep us 269 00:11:11,880 --> 00:11:13,800 Speaker 3: healthier and living longer long term. 270 00:11:13,840 --> 00:11:15,240 Speaker 4: I really enjoyed the studies, Suzy. 271 00:11:15,600 --> 00:11:16,840 Speaker 1: Yeah, no, I thought it was really good. 272 00:11:17,080 --> 00:11:19,040 Speaker 2: And I agree with you one hundred percent about the 273 00:11:19,160 --> 00:11:21,959 Speaker 2: lunch breaks because I have this conversation all the time 274 00:11:22,000 --> 00:11:26,280 Speaker 2: with my clients. But I also myself because I'm seeing 275 00:11:26,320 --> 00:11:28,920 Speaker 2: clients and will sit eight ten hours some days, which 276 00:11:28,960 --> 00:11:31,000 Speaker 2: is I just know, so bad for my own body. 277 00:11:31,559 --> 00:11:33,920 Speaker 2: I will really try and schedule something to do on 278 00:11:33,960 --> 00:11:36,079 Speaker 2: the walk, so I'll only generally speak on the phone 279 00:11:36,080 --> 00:11:39,200 Speaker 2: to people when I'm walking, so I'll sort of schedule 280 00:11:39,240 --> 00:11:41,920 Speaker 2: something because that almost passes the time when you've actually 281 00:11:41,960 --> 00:11:44,240 Speaker 2: got stuff to do. So I think as soon as 282 00:11:44,280 --> 00:11:46,120 Speaker 2: you're starting to link it to a good podcast like 283 00:11:46,160 --> 00:11:49,199 Speaker 2: the Nutrition Couch, you know you're calling a friend, you're 284 00:11:49,200 --> 00:11:52,280 Speaker 2: doing something in that line because we're often scared to 285 00:11:52,320 --> 00:11:54,160 Speaker 2: say it, but there's other people in the same boat. 286 00:11:54,200 --> 00:11:55,800 Speaker 2: If you say to someone else in the office, or 287 00:11:56,240 --> 00:11:58,000 Speaker 2: you know, I need to get my steps up, would 288 00:11:58,000 --> 00:11:58,760 Speaker 2: you mind if we had it. 289 00:11:58,720 --> 00:12:00,520 Speaker 1: On Could we do it on a could we do 290 00:12:00,520 --> 00:12:01,120 Speaker 1: it on a walk? 291 00:12:01,160 --> 00:12:03,120 Speaker 2: You know, all those things have to factor in, particularly 292 00:12:03,160 --> 00:12:06,280 Speaker 2: for individuals who are spending extra amounts of time at work. 293 00:12:06,280 --> 00:12:08,600 Speaker 2: They're not paid for, you know, those ten twelve hour days. 294 00:12:08,840 --> 00:12:10,600 Speaker 2: Don't be scared to, you know, ask for that bit 295 00:12:10,640 --> 00:12:13,280 Speaker 2: of time. But I think taking away from the getting change, 296 00:12:13,360 --> 00:12:16,280 Speaker 2: the sweatiness, all of those bits and pieces, just being 297 00:12:16,280 --> 00:12:18,240 Speaker 2: able to even stroll at a shopping center. I've got 298 00:12:18,280 --> 00:12:20,640 Speaker 2: several clients who work close to a shopping center and 299 00:12:20,679 --> 00:12:22,920 Speaker 2: they're not natural movers. And I'll say, just go and 300 00:12:22,960 --> 00:12:25,520 Speaker 2: do the rounds of the shops at lunchtime, you know, 301 00:12:25,600 --> 00:12:27,840 Speaker 2: do a few errands and that's okay. You know, it's 302 00:12:27,920 --> 00:12:29,800 Speaker 2: better than nothing. And I thought, I just thought it 303 00:12:29,840 --> 00:12:32,640 Speaker 2: was such a great message that it's not about time, 304 00:12:32,760 --> 00:12:35,400 Speaker 2: it's about just getting it regularly and starting to factor 305 00:12:35,440 --> 00:12:37,559 Speaker 2: it in. And that's a great goal as we move 306 00:12:37,600 --> 00:12:38,400 Speaker 2: into the new year. 307 00:12:39,080 --> 00:12:40,959 Speaker 3: Absolutely, And I'll just quickly add I work with a 308 00:12:41,040 --> 00:12:42,760 Speaker 3: lady I think it must being about two years now 309 00:12:42,800 --> 00:12:46,160 Speaker 3: and she just turned seventy and her I guess, fear 310 00:12:46,200 --> 00:12:48,160 Speaker 3: in terms of movement, and this was very genuine. She 311 00:12:48,160 --> 00:12:49,680 Speaker 3: didn't want to go outside. She didn't live in a 312 00:12:49,720 --> 00:12:52,160 Speaker 3: very safe neighborhood. It's quite dark where she lives. She 313 00:12:52,200 --> 00:12:55,280 Speaker 3: lived overseas the pavement and the concretes are quite uneven. 314 00:12:55,320 --> 00:12:57,480 Speaker 3: So for her, the biggest barrier to getting out and 315 00:12:57,559 --> 00:13:00,439 Speaker 3: moving was actually a safety issue. What we did is 316 00:13:00,480 --> 00:13:02,400 Speaker 3: we got her to go into a local shopping center. 317 00:13:02,400 --> 00:13:04,320 Speaker 3: I was gonna say supermarket, but big, you know, shopping 318 00:13:04,400 --> 00:13:07,559 Speaker 3: center type thing. Over in Australia we have places like Westfields. 319 00:13:07,600 --> 00:13:09,960 Speaker 3: It was the equivalent of that overseas, and she would 320 00:13:09,960 --> 00:13:11,880 Speaker 3: just walk around so that it was flat, it was 321 00:13:11,920 --> 00:13:14,240 Speaker 3: air condition, there was always like security guards and other 322 00:13:14,240 --> 00:13:17,959 Speaker 3: people around. It really removed that safety barrier for her moving. 323 00:13:18,240 --> 00:13:20,199 Speaker 3: And I think where she lived the shops were closed 324 00:13:20,280 --> 00:13:22,400 Speaker 3: only I think on like a Sunday or something, but 325 00:13:22,400 --> 00:13:23,960 Speaker 3: it was open six days of the week. So she 326 00:13:23,960 --> 00:13:26,360 Speaker 3: would head into that shopping center six days a week 327 00:13:26,400 --> 00:13:28,880 Speaker 3: and get her movement going. She would walk quite quickly 328 00:13:28,920 --> 00:13:30,959 Speaker 3: and then slow down and have little breaks in between. 329 00:13:31,000 --> 00:13:33,520 Speaker 4: There were seats she could sit down. For her really. 330 00:13:33,320 --> 00:13:35,720 Speaker 3: Removed that barrier of it being a safe issue to 331 00:13:35,800 --> 00:13:37,760 Speaker 3: move and she really found a practical solution. 332 00:13:37,920 --> 00:13:39,720 Speaker 4: So I love shopping centers for movement. 333 00:13:39,800 --> 00:13:42,559 Speaker 3: It's safe, the grounds flat, it's air condition, there's always 334 00:13:42,559 --> 00:13:43,120 Speaker 3: people around. 335 00:13:43,200 --> 00:13:45,400 Speaker 4: It's good motivation. I couldn't be more of a fan 336 00:13:45,400 --> 00:13:46,200 Speaker 4: of shopping centers. 337 00:13:46,200 --> 00:13:47,679 Speaker 3: If you live nearby, you know, if you've got a 338 00:13:47,720 --> 00:13:50,319 Speaker 3: forty five minute commute, perhaps we need to find another 339 00:13:50,360 --> 00:13:51,000 Speaker 3: option for you. 340 00:13:51,240 --> 00:13:54,320 Speaker 2: Well, I think in Brisbane experiencing that heat one hundred 341 00:13:54,320 --> 00:13:57,040 Speaker 2: percent place it's the air conditions, so go for it. 342 00:13:57,120 --> 00:13:59,840 Speaker 2: Power the pavement and being dieticians, I think I would 343 00:13:59,840 --> 00:14:02,720 Speaker 2: go to a supermarket at least every day, if not twice, 344 00:14:02,880 --> 00:14:05,080 Speaker 2: so pounding those aisles, it does add up over time. 345 00:14:05,120 --> 00:14:08,079 Speaker 2: You'll be surprised. So yeah, scouring for new products in 346 00:14:08,120 --> 00:14:09,839 Speaker 2: the supermarket's a good way to get a few steps 347 00:14:09,920 --> 00:14:10,439 Speaker 2: up as well. 348 00:14:10,720 --> 00:14:14,080 Speaker 4: Twice a day. You should buy some shares with Colson Woworth. 349 00:14:14,360 --> 00:14:18,360 Speaker 1: Oh, I should absolutely anyway. And you've got an. 350 00:14:18,240 --> 00:14:20,440 Speaker 2: Amazing case study for us, which is very inspiring at 351 00:14:20,480 --> 00:14:23,000 Speaker 2: this time of year, where your client sort of just 352 00:14:23,080 --> 00:14:26,280 Speaker 2: really fiddled with their ex I'm ASSUMINGX of female. She 353 00:14:26,480 --> 00:14:28,280 Speaker 2: fiddled with her training, which I think is that a 354 00:14:28,320 --> 00:14:31,520 Speaker 2: really interesting example of how powerful it is changing mixing 355 00:14:31,560 --> 00:14:32,440 Speaker 2: up the types of training. 356 00:14:32,880 --> 00:14:34,800 Speaker 3: Absolutely, and I want to be transparent. Of course we 357 00:14:34,800 --> 00:14:37,440 Speaker 3: did fiddle with her nutrition as well. So she started 358 00:14:37,480 --> 00:14:39,560 Speaker 3: on the program with me and my coaching service, and 359 00:14:39,720 --> 00:14:41,120 Speaker 3: you know, we set her up with a great nutrition 360 00:14:41,200 --> 00:14:43,560 Speaker 3: planet was personalized to her, it was practical, But what 361 00:14:43,680 --> 00:14:46,280 Speaker 3: she really struggled with was actually sticking to the deficit. 362 00:14:46,360 --> 00:14:48,800 Speaker 3: She was eating great food, she was eating the correct portions, 363 00:14:48,920 --> 00:14:50,920 Speaker 3: but she was finding it really hard to stick to 364 00:14:51,320 --> 00:14:53,400 Speaker 3: that amount of food that she knows she needed to 365 00:14:53,480 --> 00:14:56,200 Speaker 3: eat to actually achieve a deficit to elicit fat loss 366 00:14:56,280 --> 00:14:59,200 Speaker 3: because she was hungry. Now, the type of training she 367 00:14:59,320 --> 00:15:02,520 Speaker 3: was doing wasn't actually supporting her weight loss goal, right, 368 00:15:02,840 --> 00:15:06,040 Speaker 3: you would think, or intuitively people would think. Myself included 369 00:15:06,080 --> 00:15:08,640 Speaker 3: back in the day that the more intensely you exercise, 370 00:15:08,960 --> 00:15:11,600 Speaker 3: the harder you exercise, the more you got your sweat up, 371 00:15:11,640 --> 00:15:13,880 Speaker 3: the more fat you're going to burn. Right, particularly if 372 00:15:14,120 --> 00:15:16,240 Speaker 3: you know we're looking at those calories burn percession. We 373 00:15:16,320 --> 00:15:18,200 Speaker 3: might be on a bike at the gym, and sometimes 374 00:15:18,240 --> 00:15:20,320 Speaker 3: those bikes or those rollers have you know, the calories 375 00:15:20,360 --> 00:15:22,680 Speaker 3: up on the screen. Sometimes that can be one of 376 00:15:22,840 --> 00:15:25,240 Speaker 3: in my experience, the worst things for fat loss is 377 00:15:25,240 --> 00:15:28,560 Speaker 3: actually trying to outburn the calories in your workout. Really, 378 00:15:28,560 --> 00:15:30,800 Speaker 3: what we want to think about is thinking about nutrition, 379 00:15:30,960 --> 00:15:34,120 Speaker 3: controlling your fat loss, and then using training to you know, 380 00:15:34,160 --> 00:15:36,080 Speaker 3: improve your sleep, improve your mood. 381 00:15:36,200 --> 00:15:37,560 Speaker 4: Improve your strength. 382 00:15:37,200 --> 00:15:41,280 Speaker 3: The cardiovascular benefits of exercise. So what she was doing, Susie, 383 00:15:41,400 --> 00:15:43,160 Speaker 3: if she was at a gym and they had a 384 00:15:43,160 --> 00:15:45,960 Speaker 3: lot of those high intensity type classes, the pumps, the 385 00:15:46,480 --> 00:15:48,400 Speaker 3: hit type classes where you get your heart rate up, 386 00:15:48,440 --> 00:15:50,240 Speaker 3: you're jumping up and down all the time, a lot 387 00:15:50,240 --> 00:15:53,200 Speaker 3: of aerobic style classes. She was doing them, Susie, one 388 00:15:53,240 --> 00:15:56,320 Speaker 3: to two times a day, six to seven times a week. 389 00:15:56,560 --> 00:15:57,760 Speaker 3: So the first thing I said to her is that 390 00:15:57,760 --> 00:16:00,000 Speaker 3: it is far too much like you are over trying 391 00:16:00,520 --> 00:16:02,840 Speaker 3: and that is why you were hungry. So it wasn't 392 00:16:02,880 --> 00:16:05,920 Speaker 3: that she was, I guess, cheating her diet quote unquote. 393 00:16:06,000 --> 00:16:08,680 Speaker 3: It wasn't that she wasn't trying. It wasn't anything a boy. 394 00:16:08,760 --> 00:16:11,600 Speaker 3: The fact that she was genuinely hungry all of the 395 00:16:11,640 --> 00:16:13,840 Speaker 3: time because she was training so much. To what I 396 00:16:13,880 --> 00:16:16,080 Speaker 3: said to her is let's cut down the amount of 397 00:16:16,080 --> 00:16:18,040 Speaker 3: sessions that you're doing. Reduce her down to just one 398 00:16:18,080 --> 00:16:21,000 Speaker 3: a day. Now, this lady was someone that just loved exercise. 399 00:16:21,080 --> 00:16:24,119 Speaker 3: You know those people, Susan, that just genuinely love exercise. 400 00:16:24,200 --> 00:16:26,520 Speaker 3: And the thought of me suggesting that she don't exercise 401 00:16:26,560 --> 00:16:28,800 Speaker 3: every day and even just have one rest day week, 402 00:16:28,880 --> 00:16:31,040 Speaker 3: she was horrified. I was like, it's okay to have 403 00:16:31,080 --> 00:16:32,760 Speaker 3: a rest day, and she's like, I know, it's okay, 404 00:16:32,800 --> 00:16:34,520 Speaker 3: but I don't want to. I love it, like she 405 00:16:34,560 --> 00:16:36,920 Speaker 3: could have been a fitness instructor in another life because 406 00:16:36,920 --> 00:16:39,600 Speaker 3: she just loved exercise that much. But I said to 407 00:16:39,640 --> 00:16:42,520 Speaker 3: her that sometimes even though you'd love it, it's actually 408 00:16:42,640 --> 00:16:44,560 Speaker 3: really important to have a rest day, even if you 409 00:16:44,560 --> 00:16:46,920 Speaker 3: don't feel like your body needs it. So we reduce 410 00:16:47,040 --> 00:16:49,160 Speaker 3: the amount of sessions that she was doing to one 411 00:16:49,240 --> 00:16:52,440 Speaker 3: a day maximum, and they weren't all high intensity suits 412 00:16:52,560 --> 00:16:55,280 Speaker 3: because what I find in my experience is the higher 413 00:16:55,320 --> 00:16:59,760 Speaker 3: intensity you exercise for most people in the initial stages, 414 00:16:59,800 --> 00:17:02,400 Speaker 3: so thirty to sixty minutes, even an hour or two 415 00:17:02,440 --> 00:17:05,880 Speaker 3: after the session, the hunger is diminished, right, and then 416 00:17:05,920 --> 00:17:08,960 Speaker 3: it ramps up, particularly that night, particularly the next day, 417 00:17:09,000 --> 00:17:10,840 Speaker 3: and into the week as well, and you're almost like 418 00:17:10,920 --> 00:17:13,640 Speaker 3: trying to play catch up the whole time. Chryna stay 419 00:17:13,760 --> 00:17:16,600 Speaker 3: on top of this like crazy, crazy hunger. So what 420 00:17:16,640 --> 00:17:18,239 Speaker 3: we did is we swapped her to what I call 421 00:17:18,280 --> 00:17:21,480 Speaker 3: that lower intensity type of exercise she was working. Eventually 422 00:17:21,520 --> 00:17:23,320 Speaker 3: lined her up with a personal trainer as well, because 423 00:17:23,359 --> 00:17:25,720 Speaker 3: one of the barriers for her doing more resistance or 424 00:17:25,760 --> 00:17:28,000 Speaker 3: weight based sessions. Was that she didn't feel confident, so 425 00:17:28,000 --> 00:17:30,800 Speaker 3: she enlisted a personal trainer within the gym. She was 426 00:17:30,840 --> 00:17:33,320 Speaker 3: doing I think remember about two to three weight based 427 00:17:33,359 --> 00:17:36,119 Speaker 3: sessions a week, and the rest of that was just 428 00:17:36,240 --> 00:17:38,840 Speaker 3: general walking and she would mix it up. Sometimes she'd 429 00:17:38,840 --> 00:17:40,760 Speaker 3: go for a hike, sometimes she'd catch up with her friend. 430 00:17:40,840 --> 00:17:42,719 Speaker 3: Sometimes she'd just do a bit of walking on the treadmill, 431 00:17:42,760 --> 00:17:45,159 Speaker 3: and she'd do that at varying sort of intensity. Sometimes 432 00:17:45,200 --> 00:17:47,520 Speaker 3: it was an incline, sometimes it was just on the flat. 433 00:17:47,600 --> 00:17:49,879 Speaker 3: Sometimes it was walking very quickly. Sometimes it was just 434 00:17:49,920 --> 00:17:52,320 Speaker 3: a really slow paced thing where she'd listen to a podcast. 435 00:17:52,640 --> 00:17:57,120 Speaker 3: So just changing up that type of exercise then allowed 436 00:17:57,160 --> 00:17:59,600 Speaker 3: her to stick to the deficit, and over the course 437 00:17:59,640 --> 00:18:02,520 Speaker 3: of twelve week Susie she lost eight point six kilos. 438 00:18:02,680 --> 00:18:05,680 Speaker 3: That's an amazing result. And she'd said to me, I've 439 00:18:05,680 --> 00:18:07,520 Speaker 3: been trying to lose weight for the better part of 440 00:18:07,600 --> 00:18:10,040 Speaker 3: three years. It wasn't that she was doing anything wrong. 441 00:18:10,080 --> 00:18:12,680 Speaker 3: It wasn't that she was like self sabotaging herself or 442 00:18:12,720 --> 00:18:14,800 Speaker 3: falling off the wagon. It was just that she was 443 00:18:14,920 --> 00:18:17,600 Speaker 3: over exercising and she was doing that type of exercise 444 00:18:17,640 --> 00:18:20,199 Speaker 3: that made her hungry all of the time, so the 445 00:18:20,240 --> 00:18:22,600 Speaker 3: portions that she needed to eat to lose weight, she 446 00:18:22,600 --> 00:18:24,760 Speaker 3: couldn't actually stick to that because she was so hungry. 447 00:18:24,760 --> 00:18:26,440 Speaker 3: But when we swapped her to more of that low 448 00:18:26,520 --> 00:18:30,880 Speaker 3: intensity exercise, sure she still felt hunger occasionally, but it's 449 00:18:30,880 --> 00:18:32,959 Speaker 3: that type of hunger where it's manageable. You're like, well, 450 00:18:33,000 --> 00:18:35,240 Speaker 3: I'm hungry, but I've got lunch in an hour or no, 451 00:18:35,320 --> 00:18:36,040 Speaker 3: dinner's coming up. 452 00:18:36,080 --> 00:18:37,480 Speaker 4: It's around the corner. I can wait. 453 00:18:37,600 --> 00:18:39,560 Speaker 3: It's not like you have that lunch and an hour 454 00:18:39,720 --> 00:18:42,040 Speaker 3: later you're like, oh my goodness, I'm so hungry, give 455 00:18:42,080 --> 00:18:45,480 Speaker 3: me something to eat. It wasn't that type of bottomless 456 00:18:45,520 --> 00:18:47,600 Speaker 3: pit type of hunger anymore. So she found it a 457 00:18:47,640 --> 00:18:50,280 Speaker 3: lot more manageable, and day to day she was actually 458 00:18:50,359 --> 00:18:52,960 Speaker 3: able to really stay on track and nail those portions 459 00:18:52,960 --> 00:18:55,160 Speaker 3: for fat loss. So I think it's a really important, 460 00:18:55,720 --> 00:18:58,760 Speaker 3: I guess reflection for people our listeners to really look 461 00:18:58,800 --> 00:19:01,639 Speaker 3: at the type of training that, even if you genuinely 462 00:19:01,680 --> 00:19:05,159 Speaker 3: love it, sometimes most of our clients are overexercising, Susie 463 00:19:05,200 --> 00:19:07,840 Speaker 3: or the under exercising. It's very rare that we see 464 00:19:07,840 --> 00:19:10,720 Speaker 3: people doing the right amount of training for their goals, 465 00:19:10,760 --> 00:19:11,080 Speaker 3: isn't it? 466 00:19:11,480 --> 00:19:12,120 Speaker 1: What I see? 467 00:19:12,200 --> 00:19:14,879 Speaker 2: And what I think monitoring devices like garments for are 468 00:19:14,920 --> 00:19:17,800 Speaker 2: so powerful is first of all, when I'm starting with 469 00:19:17,840 --> 00:19:22,119 Speaker 2: a client, they're generally undermoving and just to gradually increase 470 00:19:22,520 --> 00:19:24,760 Speaker 2: the movement over time. So I think the data shows 471 00:19:24,800 --> 00:19:27,119 Speaker 2: that when you're paying attention to steps, you do an 472 00:19:27,119 --> 00:19:30,080 Speaker 2: average of two thousand more just by being mindful about it. 473 00:19:30,560 --> 00:19:32,879 Speaker 2: And whilst we all do have a potometer on the phone, 474 00:19:32,960 --> 00:19:35,320 Speaker 2: we're often not carrying it. You would argue is it accurate? 475 00:19:35,359 --> 00:19:39,119 Speaker 2: So certainly self monitoring devices are extremely powerful. But the 476 00:19:39,160 --> 00:19:41,600 Speaker 2: second group I will use it for is not dissimilar 477 00:19:41,600 --> 00:19:44,679 Speaker 2: to your client presentation, is they might be training, but 478 00:19:44,720 --> 00:19:47,280 Speaker 2: I'm really questioning intensity. So I'll describe it that they're 479 00:19:47,320 --> 00:19:50,520 Speaker 2: maintaining they're not training, because human bodies are very smart 480 00:19:50,800 --> 00:19:53,640 Speaker 2: and they really get efficient, and often things that were 481 00:19:53,640 --> 00:19:56,160 Speaker 2: giving you a really elevated heart rate three or six 482 00:19:56,200 --> 00:19:58,560 Speaker 2: months ago are no longer. You know, you might be 483 00:19:58,600 --> 00:20:00,880 Speaker 2: sitting at one twenty one thirty when with your age, 484 00:20:00,920 --> 00:20:02,320 Speaker 2: you might need to get up to one forty one 485 00:20:02,400 --> 00:20:06,000 Speaker 2: fifty even one sixty to get into fat burning. So 486 00:20:06,119 --> 00:20:08,800 Speaker 2: I find for clients who are training but not getting 487 00:20:08,800 --> 00:20:12,240 Speaker 2: results or even overtraining like your client example, they really 488 00:20:12,320 --> 00:20:16,439 Speaker 2: give that specificity that's required to adjust accordingly, because a 489 00:20:16,440 --> 00:20:18,480 Speaker 2: lot when it comes to say losing the last five 490 00:20:18,560 --> 00:20:21,120 Speaker 2: kilos or a relatively small amount of weight it say 491 00:20:21,119 --> 00:20:24,000 Speaker 2: anything less than ten kilos, you're already quite fit. Really 492 00:20:24,040 --> 00:20:26,520 Speaker 2: it's about shaping the body and getting body fat down. 493 00:20:27,040 --> 00:20:28,439 Speaker 2: You know, you might be seventy, you want to be 494 00:20:28,480 --> 00:20:31,159 Speaker 2: sixty or eighty. You want to be seventy but much leaner. 495 00:20:31,760 --> 00:20:34,520 Speaker 2: It's about changing body composition so you don't want to 496 00:20:34,600 --> 00:20:36,800 Speaker 2: keep maintaining muscle mass. You've often got to change the 497 00:20:36,840 --> 00:20:39,560 Speaker 2: training to be able to lose both fat and some muscle, 498 00:20:39,640 --> 00:20:41,480 Speaker 2: because you can't just lose fat mass you're going to 499 00:20:41,520 --> 00:20:44,439 Speaker 2: lose both, so you're really adjusting body compositions. So that 500 00:20:44,600 --> 00:20:46,560 Speaker 2: kind of what you're doing with that client, where you're 501 00:20:46,560 --> 00:20:49,399 Speaker 2: adjusting weights or the type of resistance training and the 502 00:20:49,440 --> 00:20:51,840 Speaker 2: amounts of cardio and in this instant bringing heart rate 503 00:20:51,840 --> 00:20:55,439 Speaker 2: down because it's an overtraining effect, is very very specific knowledge. 504 00:20:55,480 --> 00:20:58,159 Speaker 2: So when you've got data from monitoring devices like garment, 505 00:20:58,760 --> 00:21:01,080 Speaker 2: very powerful to be able to do so for anyone 506 00:21:01,119 --> 00:21:04,359 Speaker 2: in your family who is a trainer, going to CrossFit, 507 00:21:04,640 --> 00:21:06,840 Speaker 2: going to the gym regularly weights and perhaps still not 508 00:21:06,840 --> 00:21:10,159 Speaker 2: happy with their body composition. It's a great investment to 509 00:21:10,240 --> 00:21:12,600 Speaker 2: have one of those devices to really adjust your training 510 00:21:12,640 --> 00:21:15,480 Speaker 2: and get the specificity that you're needing to get the 511 00:21:15,520 --> 00:21:17,919 Speaker 2: results you're looking for. So that's a beautiful case study. 512 00:21:18,320 --> 00:21:20,600 Speaker 2: And yeah, heart rate and monitoring can be very powerful 513 00:21:20,680 --> 00:21:23,600 Speaker 2: or even leand just for sleep, because the data shows 514 00:21:23,600 --> 00:21:25,520 Speaker 2: that if you've had terrible sleep or your heart rates 515 00:21:25,520 --> 00:21:28,000 Speaker 2: elevated in the morning, it really should influence the type 516 00:21:28,040 --> 00:21:30,919 Speaker 2: of training you do or as well with the menstrual cycle, 517 00:21:31,040 --> 00:21:34,439 Speaker 2: so that will affect fatigue, recovery, heart rate, all those things, 518 00:21:34,720 --> 00:21:36,439 Speaker 2: and that can sort of dictate maybe it's not a 519 00:21:36,440 --> 00:21:38,199 Speaker 2: great day for a run, it's a better day to 520 00:21:38,200 --> 00:21:40,400 Speaker 2: go for a swim. So I think as we learn 521 00:21:40,440 --> 00:21:43,959 Speaker 2: more about individualized training regimes and with data like that 522 00:21:44,000 --> 00:21:46,280 Speaker 2: for sleep, etc. We learn a lot more about our 523 00:21:46,280 --> 00:21:48,600 Speaker 2: body and we can adjust our schedules accordingly. 524 00:21:49,160 --> 00:21:52,119 Speaker 3: Absolutely, And I think I'll just make a final point here, Susie. 525 00:21:52,160 --> 00:21:53,959 Speaker 3: I think it's a really important time of year as 526 00:21:54,000 --> 00:21:56,639 Speaker 3: well when we're talking about monitoring your exercise and lists. 527 00:21:56,640 --> 00:21:58,520 Speaker 3: The help of a professional like Susie and I can 528 00:21:58,560 --> 00:22:01,560 Speaker 3: give some general advice around exercise and changing it up 529 00:22:01,560 --> 00:22:03,600 Speaker 3: and doing some different things. But if you walk into 530 00:22:03,640 --> 00:22:05,439 Speaker 3: a gym and you have no idea what to do, 531 00:22:05,480 --> 00:22:08,840 Speaker 3: if you've been doing the same type of exercise for one, two, three, 532 00:22:08,960 --> 00:22:11,160 Speaker 3: five years and you're not getting the results that you want, 533 00:22:11,359 --> 00:22:12,920 Speaker 3: and this is the help of a professional, and it 534 00:22:13,000 --> 00:22:15,639 Speaker 3: might be a qualified personal trainer, it might be an 535 00:22:15,680 --> 00:22:19,399 Speaker 3: exercise physiologist if you've got some rehable injury issues, if 536 00:22:19,400 --> 00:22:21,439 Speaker 3: you're getting pain when you exercise, or even. 537 00:22:21,320 --> 00:22:22,600 Speaker 4: A physiotherapist as well. 538 00:22:22,680 --> 00:22:24,600 Speaker 3: I've seen lots of physios in the past, Susie, for 539 00:22:24,760 --> 00:22:27,159 Speaker 3: injury you know management, they've managed the injury, then they 540 00:22:27,240 --> 00:22:29,720 Speaker 3: give me programs to progress from there. And after I 541 00:22:29,760 --> 00:22:32,480 Speaker 3: gave birth to both my girls, I saw a specific 542 00:22:32,520 --> 00:22:35,520 Speaker 3: women's health physio for my postpart and training and return 543 00:22:35,600 --> 00:22:38,520 Speaker 3: to exercise period of plow. So we cannot, you know, 544 00:22:38,560 --> 00:22:40,879 Speaker 3: stress the importance and enough, Susie of linking up with 545 00:22:41,040 --> 00:22:43,679 Speaker 3: qualified professionals. And I feel like within the nutrition and 546 00:22:43,720 --> 00:22:48,320 Speaker 3: exercise space, because there's so much available free online, people think, well, 547 00:22:48,359 --> 00:22:50,119 Speaker 3: I know how to eat, it's easy, I'll just do 548 00:22:50,160 --> 00:22:52,160 Speaker 3: it myself. Well, I know how to exercise. It's easy, 549 00:22:52,160 --> 00:22:54,600 Speaker 3: I'll do it myself. Well, we often see clients who 550 00:22:54,600 --> 00:22:58,000 Speaker 3: are nursing, you know, pretty significant injuries because they've overdone 551 00:22:58,000 --> 00:23:00,119 Speaker 3: things because the technique hasn't been right, because I have 552 00:23:00,240 --> 00:23:03,880 Speaker 3: been overtraining and underfueling. So it's a really important time 553 00:23:03,920 --> 00:23:06,560 Speaker 3: of year to invest in yourself, because there is no 554 00:23:06,680 --> 00:23:10,040 Speaker 3: better investment than actually investing in yourself and getting some 555 00:23:10,160 --> 00:23:13,919 Speaker 3: personalized expert advice. Make sure you're not just hitting up 556 00:23:13,960 --> 00:23:16,760 Speaker 3: your favorite influence as a six pack on Instagram to 557 00:23:16,760 --> 00:23:19,399 Speaker 3: ask for a training program. Make sure you're actually getting 558 00:23:19,400 --> 00:23:22,879 Speaker 3: some personalized advice based on your body, your goals, your 559 00:23:22,920 --> 00:23:25,919 Speaker 3: training background, and if you've got any sort of injury 560 00:23:25,960 --> 00:23:27,560 Speaker 3: risk that they need to manage as well. 561 00:23:27,960 --> 00:23:28,879 Speaker 1: Yeah, one hundred percent. 562 00:23:29,480 --> 00:23:31,439 Speaker 2: All right, Well, our final question of the day is 563 00:23:31,480 --> 00:23:33,240 Speaker 2: actually a great one that you've come up with for 564 00:23:33,320 --> 00:23:35,320 Speaker 2: our script to daily and because it comes up quite 565 00:23:35,400 --> 00:23:40,520 Speaker 2: regularly and often, what clients will do naturally is perhaps 566 00:23:40,600 --> 00:23:42,400 Speaker 2: not the best choice, So I thought it lends itself 567 00:23:42,440 --> 00:23:45,600 Speaker 2: to a really great discussion. The question is I exercise 568 00:23:45,760 --> 00:23:48,960 Speaker 2: after dinner? Should I come home and then eat or 569 00:23:49,119 --> 00:23:53,080 Speaker 2: just go to bed. So I'll kick off and say, oh, 570 00:23:53,160 --> 00:23:55,639 Speaker 2: there's so many sort of ifs and butts with this question. 571 00:23:55,880 --> 00:23:58,080 Speaker 2: So the first thing I would say, it really depends 572 00:23:58,119 --> 00:24:01,440 Speaker 2: on your dietary goals. If one of your dietary goals 573 00:24:01,640 --> 00:24:05,840 Speaker 2: is to gain lean muscle tissue, I would absolutely say 574 00:24:05,880 --> 00:24:08,199 Speaker 2: you should eat and recover after the session. So you 575 00:24:08,200 --> 00:24:09,639 Speaker 2: don't want to go to bed with sort of two 576 00:24:09,720 --> 00:24:12,080 Speaker 2: three hours since your last meal, because you'll basically be 577 00:24:12,119 --> 00:24:14,760 Speaker 2: burning through muscle baths overnight and not gain lean tissue. 578 00:24:14,840 --> 00:24:17,600 Speaker 2: So I would certainly encourage a client in that situation 579 00:24:17,680 --> 00:24:19,720 Speaker 2: to come home and have a serve of carbon protein, 580 00:24:20,200 --> 00:24:22,240 Speaker 2: you know, maybe a high protein yogurt and a piece 581 00:24:22,280 --> 00:24:24,560 Speaker 2: of fruit or a slice of toast with some cheese 582 00:24:24,640 --> 00:24:27,760 Speaker 2: or tuna. So that's one example. But if I had 583 00:24:27,800 --> 00:24:30,040 Speaker 2: a client who was wanting to lose body fat, I 584 00:24:30,040 --> 00:24:32,119 Speaker 2: would probably, particularly if it was getting onto eight or 585 00:24:32,200 --> 00:24:33,919 Speaker 2: nine at night, be very happy for them to go 586 00:24:33,960 --> 00:24:36,840 Speaker 2: to bed without eating. But if they then had had 587 00:24:36,880 --> 00:24:39,200 Speaker 2: dinner at five or six and were starving at nine, 588 00:24:39,320 --> 00:24:41,679 Speaker 2: I would say, I think you should eat something small. 589 00:24:42,280 --> 00:24:44,080 Speaker 2: So I think there's a lot of nuances in this 590 00:24:44,160 --> 00:24:46,560 Speaker 2: question depending on what your personal goals are. 591 00:24:47,080 --> 00:24:48,000 Speaker 1: As a general rule of. 592 00:24:48,000 --> 00:24:50,199 Speaker 2: Thumb, I don't really like people eating after about eight 593 00:24:50,280 --> 00:24:52,320 Speaker 2: or nine at night, because I'm trying to achieve that 594 00:24:52,359 --> 00:24:55,119 Speaker 2: twelve hour fast that we know is ideal for digestive 595 00:24:55,160 --> 00:24:57,719 Speaker 2: health long term, and we need a good break without eating. 596 00:24:58,280 --> 00:24:59,920 Speaker 2: But if it was earlier than that, and you'd sort 597 00:24:59,920 --> 00:25:02,120 Speaker 2: of exercise at six home at seven, I would say 598 00:25:02,119 --> 00:25:03,960 Speaker 2: you probably do eat a small snack, but a small 599 00:25:04,000 --> 00:25:06,679 Speaker 2: snack is something like a couple of viteweights and a 600 00:25:06,680 --> 00:25:09,000 Speaker 2: slice of cheese or yogurt. Because one thing I do 601 00:25:09,080 --> 00:25:12,080 Speaker 2: see Leanne is the clients who'll push their day back 602 00:25:12,800 --> 00:25:14,760 Speaker 2: and they might not have a significant dinner, but then 603 00:25:14,760 --> 00:25:17,320 Speaker 2: they'll come back and have cereal or toast, and that 604 00:25:17,440 --> 00:25:20,200 Speaker 2: isn't ideal for fat loss either. So I really think 605 00:25:20,359 --> 00:25:22,239 Speaker 2: the answer to this question comes down to what your 606 00:25:22,280 --> 00:25:25,240 Speaker 2: goals are, but also naturally what your body's telling you. 607 00:25:25,280 --> 00:25:27,119 Speaker 2: And if you're not certainly not hungry and don't want 608 00:25:27,160 --> 00:25:29,280 Speaker 2: to gain the muscle tissue, there's certainly nothing wrong with 609 00:25:29,320 --> 00:25:31,960 Speaker 2: going to bed without eating. You've sort of got to 610 00:25:31,960 --> 00:25:34,119 Speaker 2: pay attention to what your body's telling you as well. 611 00:25:34,359 --> 00:25:36,919 Speaker 2: But there's probably seven different answers to the question depending 612 00:25:36,960 --> 00:25:37,680 Speaker 2: on your goals. 613 00:25:38,080 --> 00:25:40,000 Speaker 3: Hundre percent like I think we'd probably need a little 614 00:25:40,000 --> 00:25:42,359 Speaker 3: bit more context around this in terms of your goals. 615 00:25:42,600 --> 00:25:44,359 Speaker 3: But I would say, if I had to choose a 616 00:25:44,359 --> 00:25:46,600 Speaker 3: black and white answer, which we know, Susie, nutrition is 617 00:25:46,640 --> 00:25:48,320 Speaker 3: never black and white, it is never black and white. 618 00:25:48,320 --> 00:25:49,960 Speaker 3: But I know I listen, so like Leanne, I just 619 00:25:49,960 --> 00:25:52,560 Speaker 3: want to know your opinion. So this is my opinion, Susi. 620 00:25:52,880 --> 00:25:54,960 Speaker 3: I would say for the large majority of people, I 621 00:25:54,960 --> 00:25:57,359 Speaker 3: would be recommending that they did eat, because I really 622 00:25:57,400 --> 00:25:59,800 Speaker 3: feel like our metabolic health is one of the most 623 00:26:00,000 --> 00:26:02,600 Speaker 3: important things. So I want all of my clients to 624 00:26:02,640 --> 00:26:05,919 Speaker 3: be at least maintaining, if not building, lean muscle mass, 625 00:26:06,000 --> 00:26:08,960 Speaker 3: because muscles are metabolically active tissue, right, we want it 626 00:26:09,000 --> 00:26:11,040 Speaker 3: to grow. The more muscle mass we have, the better 627 00:26:11,080 --> 00:26:14,000 Speaker 3: a metabolism, the better fat losses over time. So sure 628 00:26:14,000 --> 00:26:16,120 Speaker 3: we might make some small winds on the scale by 629 00:26:16,240 --> 00:26:20,560 Speaker 3: not eating, but longer term, we're supporting ourselves metabolically far 630 00:26:20,680 --> 00:26:23,120 Speaker 3: better by having a little something. And there's some great 631 00:26:23,200 --> 00:26:26,280 Speaker 3: high protein yogats on the market, Susi. They're one hundred calories, 632 00:26:26,320 --> 00:26:28,240 Speaker 3: like some of them are ninety one hundred calories, right, 633 00:26:28,240 --> 00:26:31,439 Speaker 3: that's an awesome option to get in fifteen sixteen grams 634 00:26:31,440 --> 00:26:33,520 Speaker 3: of protein and a small amount of carbs. If that's 635 00:26:33,560 --> 00:26:35,600 Speaker 3: all that you want to do, that's great. If not, 636 00:26:35,760 --> 00:26:37,440 Speaker 3: I would feel like if the goal is to gain 637 00:26:37,480 --> 00:26:39,680 Speaker 3: some lean muscle tissue, I think that you should be 638 00:26:39,720 --> 00:26:41,199 Speaker 3: pushing a little bit more like you should be having 639 00:26:41,240 --> 00:26:43,800 Speaker 3: a high protein yogat with a sprinkle of seeds and 640 00:26:43,880 --> 00:26:46,600 Speaker 3: a piece of fruit to really maximize the carbohydrate and 641 00:26:46,640 --> 00:26:48,639 Speaker 3: the protein that goes in there. But I think for 642 00:26:48,680 --> 00:26:51,159 Speaker 3: the large majority of people, we should be considering something. 643 00:26:51,280 --> 00:26:53,640 Speaker 3: I think most of us should be, probably especially if 644 00:26:53,680 --> 00:26:56,480 Speaker 3: the training session is happening after about seven pm, Like 645 00:26:56,520 --> 00:26:59,000 Speaker 3: if you're heading to the gym seven seven thirty eight 646 00:26:59,119 --> 00:27:01,359 Speaker 3: pm or later. I really do think you should be 647 00:27:01,400 --> 00:27:04,720 Speaker 3: eating before you go, waiting an hour or two and 648 00:27:04,760 --> 00:27:07,119 Speaker 3: then training. But it's a timing I mean, it's all 649 00:27:07,119 --> 00:27:09,400 Speaker 3: about timing, right, you know. Do someone train at five 650 00:27:09,440 --> 00:27:11,439 Speaker 3: pm and consider that dinner or does someone train at 651 00:27:11,480 --> 00:27:13,760 Speaker 3: eight pm? Like some of my clients eat at five pm, 652 00:27:13,840 --> 00:27:16,240 Speaker 3: some of them eat at eight pm. It's also personalized 653 00:27:16,240 --> 00:27:18,800 Speaker 3: at individuals, but I think that you should be trying 654 00:27:18,800 --> 00:27:21,560 Speaker 3: to do that training session well fueled, particularly if your 655 00:27:21,600 --> 00:27:24,040 Speaker 3: goal is to get fit of faster stronger lift some 656 00:27:24,080 --> 00:27:26,000 Speaker 3: heavier weight, and I really think that should be the 657 00:27:26,000 --> 00:27:27,960 Speaker 3: goal for all of us, Susie, we should be training 658 00:27:28,240 --> 00:27:30,800 Speaker 3: to maximize performance. Why are we just going there to 659 00:27:30,840 --> 00:27:32,760 Speaker 3: get it done and burn some calories. I really do 660 00:27:32,800 --> 00:27:34,800 Speaker 3: think we should all be aiming to make progress. So 661 00:27:34,840 --> 00:27:37,360 Speaker 3: we want to be the large majority of us training 662 00:27:37,359 --> 00:27:40,159 Speaker 3: with the bit of fuel on board and actually recovering 663 00:27:40,240 --> 00:27:42,800 Speaker 3: properly with nutrition from our training session. So I'm a 664 00:27:42,800 --> 00:27:45,560 Speaker 3: big fan of actually having a well balanced snack then training, 665 00:27:45,600 --> 00:27:48,320 Speaker 3: then coming home for dinner or having dinner and then 666 00:27:48,359 --> 00:27:50,880 Speaker 3: training and having a well balanced snack after dinner, even 667 00:27:50,880 --> 00:27:52,720 Speaker 3: if it's just a high protein yogurt and a small 668 00:27:52,760 --> 00:27:55,040 Speaker 3: piece of fruit. That for the large majority of people 669 00:27:55,160 --> 00:27:57,160 Speaker 3: is a good option. Particularly and it's about the type 670 00:27:57,200 --> 00:27:58,960 Speaker 3: of training. Did you go and do a yoga clast 671 00:27:59,280 --> 00:28:01,480 Speaker 3: or did you do twenty five minutes of hit style 672 00:28:01,640 --> 00:28:03,960 Speaker 3: sprints hard out or did you go and just hit 673 00:28:03,960 --> 00:28:06,240 Speaker 3: a PB in your back squad? So I really do 674 00:28:06,280 --> 00:28:08,199 Speaker 3: think it's the type of training that you do as well, 675 00:28:08,240 --> 00:28:10,679 Speaker 3: which would be dependent on the recovery fuel that you 676 00:28:10,800 --> 00:28:13,679 Speaker 3: have after your session. So another good I guess questions 677 00:28:13,680 --> 00:28:16,480 Speaker 3: easy to get some personalized advice if you're really not sure, 678 00:28:16,520 --> 00:28:18,919 Speaker 3: if you couldn't, I guess, take what Susie and I 679 00:28:18,920 --> 00:28:21,199 Speaker 3: have said and come out with a definite outcome for yourself. 680 00:28:21,240 --> 00:28:24,240 Speaker 3: Probably a good idea to touch base with a sports 681 00:28:24,359 --> 00:28:26,679 Speaker 3: dietisian and really get some personalized advice. 682 00:28:26,680 --> 00:28:27,400 Speaker 4: But that's my thoughts. 683 00:28:27,480 --> 00:28:29,200 Speaker 3: I really do feel like all of my clients should 684 00:28:29,200 --> 00:28:32,439 Speaker 3: be aiming to train, to perform and improve and actually 685 00:28:32,440 --> 00:28:34,920 Speaker 3: aiming to improve their muscle mass and them metabolism long 686 00:28:35,000 --> 00:28:35,600 Speaker 3: term as well. 687 00:28:36,119 --> 00:28:38,880 Speaker 2: Perfect all right, Well, that brings us to the end 688 00:28:39,040 --> 00:28:42,120 Speaker 2: of our special episode sponsored by Garment to help you 689 00:28:42,160 --> 00:28:45,680 Speaker 2: all become more active and mindful of your exercise over 690 00:28:45,720 --> 00:28:48,280 Speaker 2: the silly season. If you haven't done so, please continue 691 00:28:48,320 --> 00:28:50,320 Speaker 2: to subscribe and tell your friends about us so we. 692 00:28:50,280 --> 00:28:51,320 Speaker 1: Can continue to grow. 693 00:28:51,520 --> 00:28:53,520 Speaker 2: And we've got a lovely range of products if you 694 00:28:53,520 --> 00:28:55,600 Speaker 2: want to share that for some Christmas gifts at the. 695 00:28:55,640 --> 00:28:57,720 Speaker 1: Nutritioncaps dot com and we'll see you. 696 00:28:57,720 --> 00:29:00,960 Speaker 2: On Wednesday for our regular midweek motivation your episode drop 697 00:29:01,240 --> 00:29:02,840 Speaker 2: have a very active week. 698 00:29:03,200 --> 00:29:03,959 Speaker 4: Thanks for listening.