1 00:00:00,760 --> 00:00:02,759 Speaker 1: Do you find exercise too hard? 2 00:00:03,279 --> 00:00:06,039 Speaker 2: Perhaps you struggle to find the time or the motivation 3 00:00:06,200 --> 00:00:09,560 Speaker 2: to move regularly well. In today's episode, we share a 4 00:00:09,760 --> 00:00:12,520 Speaker 2: hot off the press new study which shows you the 5 00:00:12,560 --> 00:00:15,320 Speaker 2: perfect amount of time to exercise to reduce your health 6 00:00:15,400 --> 00:00:19,280 Speaker 2: risks and the best bits, probably far less time than 7 00:00:19,320 --> 00:00:21,560 Speaker 2: you think, as well as how long you should be 8 00:00:21,600 --> 00:00:24,360 Speaker 2: moving forward. We also chat through a client case study 9 00:00:24,520 --> 00:00:27,479 Speaker 2: where we simply change up her exercise program and this 10 00:00:27,520 --> 00:00:29,080 Speaker 2: has helped finally. 11 00:00:28,640 --> 00:00:30,120 Speaker 1: Achieve her weight loss goals. 12 00:00:30,440 --> 00:00:33,720 Speaker 2: And our listener question is all about exercising after dinner 13 00:00:34,080 --> 00:00:36,639 Speaker 2: and whether you should or not. And we always want 14 00:00:36,640 --> 00:00:38,680 Speaker 2: to be transparent with you guys, so we wanted to 15 00:00:38,720 --> 00:00:41,159 Speaker 2: know that today's episode is brought to you by our 16 00:00:41,200 --> 00:00:44,159 Speaker 2: wonderful friends at Garman, who are helping you get off 17 00:00:44,159 --> 00:00:46,520 Speaker 2: the couch this Christmas with the help of their new 18 00:00:46,800 --> 00:00:48,320 Speaker 2: venue three Sports Watch. 19 00:00:48,560 --> 00:00:48,720 Speaker 3: Hi. 20 00:00:48,800 --> 00:00:50,440 Speaker 1: I'm Susie Burrow and Emily and. 21 00:00:50,440 --> 00:00:52,880 Speaker 2: Wood and each week we bring you The Nutrition Couch, 22 00:00:52,960 --> 00:00:55,480 Speaker 2: the bi weekly podcast talking about everything that is new 23 00:00:55,600 --> 00:00:59,400 Speaker 2: in the world of nutrition and exercise and Leand we're 24 00:00:59,480 --> 00:01:02,520 Speaker 2: very excited because I think it's such an amazing time 25 00:01:02,640 --> 00:01:06,560 Speaker 2: of year to be talking about moving because obviously it's 26 00:01:06,600 --> 00:01:10,960 Speaker 2: a nutrition couch podcast. It is all about food diets 27 00:01:11,040 --> 00:01:13,840 Speaker 2: weight loss, but let's be honest, that's only one half 28 00:01:13,880 --> 00:01:16,720 Speaker 2: of the energy balance equation, and the movement is just 29 00:01:16,720 --> 00:01:19,360 Speaker 2: as important. And this is something I certainly am talking 30 00:01:19,360 --> 00:01:21,319 Speaker 2: about with my clients all the time. At the moment 31 00:01:21,360 --> 00:01:25,080 Speaker 2: that the days are longer, you know, the schedules become 32 00:01:25,080 --> 00:01:28,399 Speaker 2: more flexible as the kids finish school, and really we 33 00:01:28,440 --> 00:01:31,920 Speaker 2: should actually be moving more. And I know myself over 34 00:01:31,920 --> 00:01:35,240 Speaker 2: the holidays, I cannot wait to get away for a 35 00:01:35,240 --> 00:01:38,319 Speaker 2: good week to a quiet plot of New South Wales 36 00:01:38,400 --> 00:01:40,560 Speaker 2: on the beach, where I know I will be able 37 00:01:40,640 --> 00:01:42,720 Speaker 2: to move more than I have for the past three 38 00:01:42,760 --> 00:01:44,800 Speaker 2: to six months. It's actually my favorite time of year. 39 00:01:44,840 --> 00:01:46,520 Speaker 2: I know that I'm going to feel leaner, fitter. 40 00:01:47,040 --> 00:01:48,320 Speaker 1: But I think many of us don't. 41 00:01:48,200 --> 00:01:50,360 Speaker 2: Necessarily think of the holidays like that. We think of 42 00:01:50,400 --> 00:01:52,440 Speaker 2: it more as a time to do less and eat more. 43 00:01:52,480 --> 00:01:54,640 Speaker 2: And now, when do we start a new year feeling really, 44 00:01:55,400 --> 00:01:58,240 Speaker 2: you know, way down and heavy. So I thought it 45 00:01:58,280 --> 00:02:00,240 Speaker 2: was just such an opportune time to be to talking 46 00:02:00,280 --> 00:02:02,880 Speaker 2: about this, going into the holiday period where it's both 47 00:02:02,920 --> 00:02:04,720 Speaker 2: Christmas and a few days off, and of course the 48 00:02:04,760 --> 00:02:06,280 Speaker 2: glorious weather at this time of year. 49 00:02:07,160 --> 00:02:09,560 Speaker 3: Absolutely, I think movement at this time of year is key, 50 00:02:09,639 --> 00:02:11,240 Speaker 3: but to give if you're like me and you live 51 00:02:11,280 --> 00:02:13,880 Speaker 3: in the Sunshine State, sometimes it can be just that 52 00:02:13,919 --> 00:02:15,760 Speaker 3: little bit too hot to move. You might think the 53 00:02:15,760 --> 00:02:17,920 Speaker 3: weather warms up, it's not raining as much, you're not 54 00:02:17,919 --> 00:02:21,040 Speaker 3: shivering through winter, But often we hear the opposite excuse 55 00:02:21,040 --> 00:02:22,720 Speaker 3: from our clients where they go, well, now it's too 56 00:02:22,760 --> 00:02:23,639 Speaker 3: hot to exercise. 57 00:02:23,639 --> 00:02:24,800 Speaker 4: Now it's too hot to move. 58 00:02:25,040 --> 00:02:26,840 Speaker 3: So I really do feel like it's a great time 59 00:02:26,880 --> 00:02:29,680 Speaker 3: of year to be talking about those practical movement tips. 60 00:02:29,680 --> 00:02:31,520 Speaker 3: And like you said, you don't want to head into 61 00:02:31,520 --> 00:02:34,120 Speaker 3: a new year, like a brand new fresh year, feeling 62 00:02:34,160 --> 00:02:37,000 Speaker 3: way down and heavy and making really crappy choices through 63 00:02:37,040 --> 00:02:39,480 Speaker 3: December and feeling like you're starting a new year on 64 00:02:39,560 --> 00:02:41,440 Speaker 3: the wrong foot. So we really want to give our 65 00:02:41,480 --> 00:02:43,960 Speaker 3: listeners those practical tips today to start off on the 66 00:02:44,040 --> 00:02:46,760 Speaker 3: right foot and to really kick off twenty twenty four 67 00:02:46,880 --> 00:02:51,080 Speaker 3: feeling wonderful in their body instead of actually feeling guilty 68 00:02:51,080 --> 00:02:54,080 Speaker 3: and annoyted themselves for making crappy choices all through December. 69 00:02:54,639 --> 00:02:56,440 Speaker 2: True, and I don't disagree with you, actually because I 70 00:02:56,480 --> 00:02:59,799 Speaker 2: haven't spent a lot of time up in Brisbane where 71 00:02:59,840 --> 00:03:02,800 Speaker 2: you are until we sort of met, and it is 72 00:03:02,919 --> 00:03:06,359 Speaker 2: really hot. And what I also have learned is that 73 00:03:06,440 --> 00:03:08,520 Speaker 2: you know, I'm in Sydney, so you know, getting up 74 00:03:08,520 --> 00:03:11,079 Speaker 2: at five am is sort of a bit extreme encouraging 75 00:03:11,080 --> 00:03:13,360 Speaker 2: people to do that, but certainly that's kind of the 76 00:03:13,360 --> 00:03:15,560 Speaker 2: norm where you are because the days are different with 77 00:03:15,720 --> 00:03:19,320 Speaker 2: so it's certainly important that you link your lifestyle choices 78 00:03:19,360 --> 00:03:20,880 Speaker 2: to what fits in best with you. 79 00:03:20,919 --> 00:03:22,040 Speaker 1: That's a classic example. 80 00:03:22,040 --> 00:03:24,400 Speaker 2: If you are in a hot state, obviously it's not 81 00:03:24,400 --> 00:03:25,799 Speaker 2: going to make sense to do it training in the 82 00:03:25,800 --> 00:03:28,440 Speaker 2: middle of the day, so maybe having exercise equipment at 83 00:03:28,480 --> 00:03:30,440 Speaker 2: home is a much more viable option. And I really 84 00:03:30,520 --> 00:03:32,720 Speaker 2: encourage my clients to spend time thinking about what they 85 00:03:32,760 --> 00:03:34,840 Speaker 2: will do rather than what they think they should do, 86 00:03:35,200 --> 00:03:37,119 Speaker 2: because how many of us have got a gym membership 87 00:03:37,200 --> 00:03:40,640 Speaker 2: or even exercise equipment at home and it doesn't get touched. 88 00:03:40,640 --> 00:03:43,120 Speaker 2: So it's really about considering if we have to do 89 00:03:43,160 --> 00:03:44,760 Speaker 2: this much. We'll talk a minute about how much is 90 00:03:44,800 --> 00:03:47,120 Speaker 2: a minimum, but if we need to move our bodies 91 00:03:47,160 --> 00:03:48,920 Speaker 2: each day and get our heart rate up, you know 92 00:03:49,120 --> 00:03:51,680 Speaker 2: regularly throughout the week, how am I actually going to 93 00:03:51,760 --> 00:03:52,000 Speaker 2: do it? 94 00:03:52,080 --> 00:03:53,640 Speaker 1: Is it teaming with a friend? Do I need to 95 00:03:53,640 --> 00:03:55,720 Speaker 1: pay a personal trainer? Do I need to get up 96 00:03:55,720 --> 00:03:57,360 Speaker 1: at five? Do I need to get my husband to 97 00:03:57,400 --> 00:03:58,360 Speaker 1: go with me after dinner? 98 00:03:58,440 --> 00:03:58,520 Speaker 3: Like? 99 00:03:58,600 --> 00:04:01,000 Speaker 2: Actually, when am I going to do it? As opposed 100 00:04:01,000 --> 00:04:04,000 Speaker 2: to thinking you're going to and then it just never happens. 101 00:04:04,000 --> 00:04:06,680 Speaker 2: There's a level of acceptance certainly that comes from exercise, 102 00:04:06,720 --> 00:04:08,480 Speaker 2: and to a certain degree you've got to enjoy it 103 00:04:08,520 --> 00:04:11,760 Speaker 2: absolutely and you know, yes, acceptance, but also find something 104 00:04:11,760 --> 00:04:13,840 Speaker 2: that's not such a burden that basically it just never 105 00:04:13,840 --> 00:04:16,360 Speaker 2: happens because there's always an excuse, whether it's too hot, 106 00:04:16,400 --> 00:04:19,520 Speaker 2: too cold, windy days or too short whatever, there's always 107 00:04:19,520 --> 00:04:20,919 Speaker 2: something if you don't want to do it, Whereas at 108 00:04:20,960 --> 00:04:23,279 Speaker 2: least if you can put a positive spin on it 109 00:04:23,320 --> 00:04:26,240 Speaker 2: in terms of what you enjoy socially, going to a gym, 110 00:04:26,279 --> 00:04:28,960 Speaker 2: paying someone can really help. But this was an amazing 111 00:04:29,000 --> 00:04:31,200 Speaker 2: new study land that you found. We actually took it 112 00:04:31,240 --> 00:04:33,160 Speaker 2: from an article on The Conversation, which is a very 113 00:04:33,200 --> 00:04:36,320 Speaker 2: respected scientific sort of place of publication, just this year, 114 00:04:36,360 --> 00:04:39,640 Speaker 2: just very recently, and it was looking at individuals over 115 00:04:39,640 --> 00:04:42,520 Speaker 2: the age of fifty and what was going to be 116 00:04:42,560 --> 00:04:45,920 Speaker 2: sort of the ideal amount of higher intensity training, particularly 117 00:04:45,920 --> 00:04:48,160 Speaker 2: for people who were sitting all day. And I would 118 00:04:48,160 --> 00:04:50,760 Speaker 2: say that's eighty percent of my clients, including myself. You know, 119 00:04:50,800 --> 00:04:53,719 Speaker 2: you get up driving kids to school, sitting in traffic, 120 00:04:53,760 --> 00:04:56,279 Speaker 2: commuting with work on the train, and then of course 121 00:04:56,440 --> 00:04:59,040 Speaker 2: most of us are at desk jobs, you know, six, eight, ten, 122 00:04:59,120 --> 00:05:01,360 Speaker 2: twelve hours and then sit down and get exhausted. So 123 00:05:01,680 --> 00:05:04,880 Speaker 2: you can see how our activity levels and metabolic rate 124 00:05:04,920 --> 00:05:07,400 Speaker 2: has been so negatively impact just by the course of 125 00:05:07,440 --> 00:05:10,480 Speaker 2: life over the past twenty thirty forty years. So this 126 00:05:10,600 --> 00:05:13,640 Speaker 2: was a study that combined quite a big data set 127 00:05:13,720 --> 00:05:16,680 Speaker 2: from a range of different countries including Norway, Sweden, and 128 00:05:16,720 --> 00:05:20,400 Speaker 2: the United States, and it included about twelve thousand people, 129 00:05:20,440 --> 00:05:23,080 Speaker 2: so it's a really big group. And they basically wore 130 00:05:23,279 --> 00:05:26,120 Speaker 2: tracking devices, which is something like a garment to see 131 00:05:26,120 --> 00:05:28,800 Speaker 2: actually how much movement you're doing, and it really tracked 132 00:05:28,839 --> 00:05:30,760 Speaker 2: how active they were in terms of heart rate, but 133 00:05:30,800 --> 00:05:33,200 Speaker 2: also how much sedentary sitting time they had as part 134 00:05:33,200 --> 00:05:36,599 Speaker 2: of their daily routines. They were followed for two years 135 00:05:36,680 --> 00:05:39,400 Speaker 2: up to five years, so again a really strong data set, 136 00:05:39,800 --> 00:05:43,120 Speaker 2: and they looked at several different outcome variables and health data, 137 00:05:43,160 --> 00:05:46,560 Speaker 2: So heart disease, rear is cancer, diabetes, how much alcohol 138 00:05:46,600 --> 00:05:49,480 Speaker 2: they were drinking, whether they were smoking. The first thing 139 00:05:49,520 --> 00:05:51,440 Speaker 2: I'll say is that eight hundred people did die over 140 00:05:51,440 --> 00:05:52,279 Speaker 2: that course of period. 141 00:05:52,320 --> 00:05:53,839 Speaker 1: Keep in mind that the people were over fifty. 142 00:05:54,600 --> 00:05:58,039 Speaker 2: And the researchers found that people who were sedentary who 143 00:05:58,080 --> 00:06:01,280 Speaker 2: sat down for more than twelve hours a day had 144 00:06:01,320 --> 00:06:04,760 Speaker 2: a thirty eight percent higher risk than people who sat 145 00:06:04,839 --> 00:06:07,240 Speaker 2: for just eight So that both is a really long 146 00:06:07,279 --> 00:06:09,520 Speaker 2: period of time sitting, but just a four hour difference 147 00:06:09,560 --> 00:06:12,520 Speaker 2: made a significant difference on the risk of death. Now, 148 00:06:12,640 --> 00:06:17,120 Speaker 2: this was only observed in individuals who did less than 149 00:06:17,240 --> 00:06:21,320 Speaker 2: twenty two minutes of moderate to vigorous physical activity per day. 150 00:06:21,600 --> 00:06:23,960 Speaker 2: So if they managed to do twenty two minutes of exercise, 151 00:06:24,000 --> 00:06:25,800 Speaker 2: so that might be a faster walk where your heart 152 00:06:25,880 --> 00:06:28,800 Speaker 2: rate was elevated, it might be a gym class. It 153 00:06:28,880 --> 00:06:30,279 Speaker 2: might be sort of doing a bit of a run 154 00:06:30,360 --> 00:06:32,479 Speaker 2: walk with the dog in the morning. It might be 155 00:06:32,520 --> 00:06:34,520 Speaker 2: actively paying with the kids, you know, and getting your 156 00:06:34,560 --> 00:06:37,360 Speaker 2: heart rate up. Outside any of the above, you know, 157 00:06:37,400 --> 00:06:40,400 Speaker 2: where you're actually getting a decent heart rate. It basically 158 00:06:40,480 --> 00:06:43,800 Speaker 2: was highly protective against sitting. So not only is it 159 00:06:43,839 --> 00:06:46,400 Speaker 2: about moving a bit more and sitting for less, you know, 160 00:06:46,480 --> 00:06:50,040 Speaker 2: ideally eight hours or less, but just getting twenty two 161 00:06:50,120 --> 00:06:52,559 Speaker 2: minutes of higher intensity movement. That could just be power 162 00:06:52,560 --> 00:06:54,880 Speaker 2: walking through the shopping center in your lunch break to 163 00:06:54,880 --> 00:06:58,720 Speaker 2: pick up stuff for dinner, and that significantly reduced the 164 00:06:58,839 --> 00:07:01,800 Speaker 2: risk of a premature death. So I just thought that 165 00:07:01,880 --> 00:07:04,040 Speaker 2: is such a good number. One twenty two is my birthday, 166 00:07:04,279 --> 00:07:06,520 Speaker 2: it's the birthday of all my family, and it's power 167 00:07:06,560 --> 00:07:07,960 Speaker 2: numbers for very lucky. 168 00:07:07,880 --> 00:07:08,799 Speaker 1: Easy to remember. 169 00:07:09,160 --> 00:07:11,560 Speaker 2: But I think le and often when I'm speaking to clients, 170 00:07:11,560 --> 00:07:14,920 Speaker 2: they will talk about needing to find the hour, needing 171 00:07:14,960 --> 00:07:17,360 Speaker 2: to get to the gym, to drive there, to get changed, 172 00:07:17,400 --> 00:07:19,880 Speaker 2: to have a shower in a busy life, and hours 173 00:07:19,880 --> 00:07:22,160 Speaker 2: a long time, even longer if you've got a bigger commute. 174 00:07:22,440 --> 00:07:24,920 Speaker 2: Twenty two minutes is doable in a lunch break. You 175 00:07:24,920 --> 00:07:27,160 Speaker 2: don't even need to get changed. It's not about you know, 176 00:07:27,200 --> 00:07:29,600 Speaker 2: sweating it out. It's just about vigor as something moving 177 00:07:29,640 --> 00:07:32,360 Speaker 2: more quickly. And I think that's a fabulous message going 178 00:07:32,400 --> 00:07:34,200 Speaker 2: into the holiday period. You just got to find twenty 179 00:07:34,200 --> 00:07:36,800 Speaker 2: two minutes to do something different and to buffer the 180 00:07:36,800 --> 00:07:40,080 Speaker 2: effect of sitting down but significantly reducing your risk of 181 00:07:40,080 --> 00:07:41,760 Speaker 2: premature death over the age of fifty. 182 00:07:41,760 --> 00:07:43,640 Speaker 1: I love it. It's a fantastic study. 183 00:07:43,800 --> 00:07:45,840 Speaker 3: Absolutely, And when you think about twenty two minutes, most 184 00:07:45,880 --> 00:07:47,920 Speaker 3: of us get an hour for our lunch break. Occasionally 185 00:07:47,920 --> 00:07:49,640 Speaker 3: some people all have some clients to say, look, going 186 00:07:49,680 --> 00:07:51,800 Speaker 3: to get thirty minutes. But on the large majority, I 187 00:07:51,840 --> 00:07:53,679 Speaker 3: think most of us get an hour for our lunch break. 188 00:07:53,840 --> 00:07:56,160 Speaker 3: Do most of us use that? No, most of us 189 00:07:56,200 --> 00:07:58,559 Speaker 3: work through. Are we getting paid more to work through? 190 00:07:58,880 --> 00:07:59,360 Speaker 4: Probably? 191 00:07:59,400 --> 00:08:02,160 Speaker 3: Not as big push in workplaces these days to really 192 00:08:02,200 --> 00:08:05,760 Speaker 3: prioritize your physical and your mental health. So not taking 193 00:08:05,800 --> 00:08:08,320 Speaker 3: your lunch break, that's on you. You know, our listeners. 194 00:08:08,360 --> 00:08:10,679 Speaker 3: You're an adult. You need to make these decisions for yourself. 195 00:08:10,760 --> 00:08:13,600 Speaker 3: Take a proper lunch break. It's you know, legal. You 196 00:08:13,720 --> 00:08:16,320 Speaker 3: have to give your employees a proper lunch break every day. 197 00:08:16,440 --> 00:08:18,520 Speaker 3: Most of us are getting an hour twenty two minutes. 198 00:08:18,560 --> 00:08:20,560 Speaker 3: Out of that hour, you can go and sweat it out. 199 00:08:20,600 --> 00:08:22,240 Speaker 3: You can run up and down some stairs. You can 200 00:08:22,280 --> 00:08:24,080 Speaker 3: just do some push ups, some burpies in your office 201 00:08:24,120 --> 00:08:24,679 Speaker 3: if that's. 202 00:08:24,480 --> 00:08:25,200 Speaker 4: What you want to do. 203 00:08:25,480 --> 00:08:27,320 Speaker 3: You still have time for a quick shower, and you 204 00:08:27,360 --> 00:08:29,640 Speaker 3: still have time to get in a really nourishing lunch. 205 00:08:29,800 --> 00:08:31,760 Speaker 3: So I really do find that this study of Susie 206 00:08:31,800 --> 00:08:34,480 Speaker 3: is super powerful. It was quite shocking though. The first 207 00:08:34,520 --> 00:08:36,360 Speaker 3: time I read it, I remember kind of just like 208 00:08:36,440 --> 00:08:38,400 Speaker 3: briefly scanning it to think, oh, what's a good study 209 00:08:38,440 --> 00:08:40,280 Speaker 3: we can talk about on the podcast, what's something new, 210 00:08:40,280 --> 00:08:42,720 Speaker 3: what's something trendy? And the first thing my eyes glazed 211 00:08:42,760 --> 00:08:45,520 Speaker 3: over was eight hundred and five participants died, and I 212 00:08:45,559 --> 00:08:47,040 Speaker 3: was like, what what is. 213 00:08:46,960 --> 00:08:48,040 Speaker 1: The study talking about? 214 00:08:48,320 --> 00:08:50,280 Speaker 3: Then I went back and I head it probably and 215 00:08:50,320 --> 00:08:52,360 Speaker 3: I was like, it followed twelve zerousand people, and I 216 00:08:52,400 --> 00:08:53,920 Speaker 3: was like, that's you know, it's not a lot when 217 00:08:53,920 --> 00:08:55,880 Speaker 3: you think about it was twelve thousand people overall. 218 00:08:55,920 --> 00:08:56,840 Speaker 4: But then I read the next. 219 00:08:56,720 --> 00:08:58,880 Speaker 3: Thing I read when my eyes glazed over, Susie was 220 00:08:58,920 --> 00:09:01,679 Speaker 3: age fifty or older. I was like, they were only fifty, 221 00:09:01,840 --> 00:09:04,000 Speaker 3: but no, they were fifty or older. So you know, 222 00:09:04,040 --> 00:09:06,400 Speaker 3: a large majority of the participants at diet may have 223 00:09:06,440 --> 00:09:09,040 Speaker 3: been in their seventies, eighties, nineties, or you know, potentially 224 00:09:09,080 --> 00:09:09,720 Speaker 3: even one hundred. 225 00:09:09,960 --> 00:09:11,360 Speaker 4: So I would say the large. 226 00:09:11,120 --> 00:09:13,840 Speaker 3: Majority of participants were you know, a lot older than 227 00:09:13,880 --> 00:09:16,360 Speaker 3: their fifties. But it just goes to highlight that we 228 00:09:16,440 --> 00:09:18,120 Speaker 3: don't have to do a lot. I think for so 229 00:09:18,240 --> 00:09:20,000 Speaker 3: many of us, like you said, Susie, think we have 230 00:09:20,040 --> 00:09:23,040 Speaker 3: to carve out that whole hour, The whole sixty minutes 231 00:09:23,040 --> 00:09:25,280 Speaker 3: has to be spent exercising. Then you have to warm 232 00:09:25,320 --> 00:09:27,280 Speaker 3: down and stretch, then you have to go shower, then 233 00:09:27,320 --> 00:09:29,040 Speaker 3: you have to go eat something. For most of us, 234 00:09:29,120 --> 00:09:32,679 Speaker 3: we think about exercises this huge two to three hour chunk. 235 00:09:32,480 --> 00:09:33,040 Speaker 4: Of our day. 236 00:09:33,240 --> 00:09:35,720 Speaker 3: But this study is really powerful because it's not really 237 00:09:35,760 --> 00:09:38,640 Speaker 3: talking about weight loss, it's not really talking about aesthetics, 238 00:09:38,640 --> 00:09:42,120 Speaker 3: it's not really talking about even building significant muscle mass. 239 00:09:42,200 --> 00:09:45,400 Speaker 3: It's just talking about reducing a risk of premature debts. 240 00:09:45,400 --> 00:09:47,600 Speaker 3: So if you want to grow up to see your 241 00:09:47,679 --> 00:09:49,600 Speaker 3: kids have kids, if you want to grow up and 242 00:09:49,640 --> 00:09:53,160 Speaker 3: actually enjoy your retirement, if you want to reach sixty 243 00:09:53,240 --> 00:09:55,800 Speaker 3: seventy eighty years old and be in good health, you 244 00:09:55,880 --> 00:09:58,360 Speaker 3: need to actually be getting your heart rate up each day. 245 00:09:58,480 --> 00:10:00,720 Speaker 3: And Susie, my mum's a wonderful sample of that. We 246 00:10:00,800 --> 00:10:03,440 Speaker 3: know Sophie was always a dietician well before her time. 247 00:10:03,480 --> 00:10:05,800 Speaker 3: We've always said that my mom plays squash. You know, 248 00:10:05,920 --> 00:10:08,240 Speaker 3: she'd kicked me if I set her age on the podcast. 249 00:10:08,240 --> 00:10:10,960 Speaker 3: But I can promise you that she looks far, far, 250 00:10:11,080 --> 00:10:13,920 Speaker 3: far younger than she actually is. And she plays squash 251 00:10:14,000 --> 00:10:16,120 Speaker 3: twice a week, Susie, that is one of the high 252 00:10:16,440 --> 00:10:18,319 Speaker 3: intensity sports. 253 00:10:17,920 --> 00:10:19,120 Speaker 4: That you can play. It is so hard. 254 00:10:19,160 --> 00:10:21,600 Speaker 3: I played it, you know, all growing up your heart rate, 255 00:10:21,679 --> 00:10:23,600 Speaker 3: Like you can get that jacked in like a couple 256 00:10:23,600 --> 00:10:24,760 Speaker 3: of minutes playing squash. 257 00:10:24,840 --> 00:10:25,240 Speaker 1: I told my. 258 00:10:25,280 --> 00:10:27,000 Speaker 2: Husband he can't go back and play squash because I 259 00:10:27,040 --> 00:10:30,080 Speaker 2: reckon it will die, like it is so high intensity. 260 00:10:30,240 --> 00:10:34,600 Speaker 3: Like she is fit fit, I knoway, sometimes her sets 261 00:10:34,600 --> 00:10:36,400 Speaker 3: go to five like in squash, you know you did 262 00:10:36,400 --> 00:10:38,560 Speaker 3: five sets and like intennis for women they only do 263 00:10:38,600 --> 00:10:39,240 Speaker 3: three sets and. 264 00:10:39,160 --> 00:10:42,200 Speaker 4: Squash you do five. It's crazy she like she's so fit. 265 00:10:42,280 --> 00:10:44,880 Speaker 3: But having you know, getting that exercise up is important. 266 00:10:44,880 --> 00:10:48,079 Speaker 3: We talk about steps all the time, but actively increasing 267 00:10:48,120 --> 00:10:51,199 Speaker 3: your heart rate keeps your body healthy. So it doesn't 268 00:10:51,200 --> 00:10:52,880 Speaker 3: matter how you do that. Like I said, you can 269 00:10:52,960 --> 00:10:55,040 Speaker 3: run up and downstairs, you can play squash, you can 270 00:10:55,040 --> 00:10:57,680 Speaker 3: go rock climbing, you can pick up your grandkids and 271 00:10:57,720 --> 00:10:59,520 Speaker 3: throw them in the air twenty times. If that gets 272 00:10:59,559 --> 00:11:01,840 Speaker 3: your heart rate up, that's important as well. But we 273 00:11:01,960 --> 00:11:04,760 Speaker 3: have to do that lower intensity movement just to get 274 00:11:04,760 --> 00:11:07,640 Speaker 3: that body generally moving. But we also need to focus 275 00:11:07,640 --> 00:11:10,600 Speaker 3: on driving our heart rate up for those general health 276 00:11:10,679 --> 00:11:13,800 Speaker 3: benefits and to keep us healthier and living longer long term. 277 00:11:13,840 --> 00:11:15,199 Speaker 4: I really enjoyed the studies, Suzi. 278 00:11:15,559 --> 00:11:16,800 Speaker 1: Yeah, no, I thought it was really good. 279 00:11:17,040 --> 00:11:19,040 Speaker 2: And I agree with you one hundred percent about the 280 00:11:19,120 --> 00:11:21,959 Speaker 2: lunch breaks because I have this conversation all the time 281 00:11:21,960 --> 00:11:26,240 Speaker 2: with my clients. But I also myself because I'm seeing 282 00:11:26,280 --> 00:11:28,880 Speaker 2: clients and we'll sit eight ten hours some days, which 283 00:11:28,920 --> 00:11:30,960 Speaker 2: is I just know, so bad for my own body. 284 00:11:31,520 --> 00:11:33,880 Speaker 2: I will really try and schedule something to do on 285 00:11:33,920 --> 00:11:36,040 Speaker 2: the walk, so I'll only generally speak on the phone 286 00:11:36,080 --> 00:11:39,160 Speaker 2: to people when I'm walking, so I'll sort of schedule 287 00:11:39,200 --> 00:11:41,920 Speaker 2: something because that almost passes the time when you've actually 288 00:11:41,920 --> 00:11:44,240 Speaker 2: got stuff to do. So I think as soon as 289 00:11:44,240 --> 00:11:46,080 Speaker 2: you're starting to link it to a good podcast like 290 00:11:46,120 --> 00:11:49,160 Speaker 2: the Nutrition Couch, you know you're calling a friend, you're 291 00:11:49,200 --> 00:11:52,280 Speaker 2: doing something in that line because we're often scared to 292 00:11:52,280 --> 00:11:54,160 Speaker 2: say it, but there's other people in the same boat. 293 00:11:54,160 --> 00:11:55,720 Speaker 2: If you say to someone else in the office, or 294 00:11:56,200 --> 00:11:57,960 Speaker 2: you know, I need to get my steps out, would 295 00:11:57,960 --> 00:11:59,400 Speaker 2: you mind if we had it on Could we do 296 00:11:59,440 --> 00:12:01,080 Speaker 2: it on a co could we do it on a walk? 297 00:12:01,160 --> 00:12:03,120 Speaker 2: You know, all those things have to factor in, particularly 298 00:12:03,160 --> 00:12:06,240 Speaker 2: for individuals who are spending extra amounts of time at work. 299 00:12:06,240 --> 00:12:08,520 Speaker 2: They're not paid for, you know, those ten twelve hour days. 300 00:12:08,840 --> 00:12:10,560 Speaker 2: Don't be scared to, you know, ask for that bit 301 00:12:10,600 --> 00:12:13,280 Speaker 2: of time. But I think taking away from the getting change, 302 00:12:13,320 --> 00:12:16,200 Speaker 2: the sweatiness, all of those bits and pieces, just being 303 00:12:16,240 --> 00:12:18,240 Speaker 2: able to even stroll at a shopping center. I've got 304 00:12:18,240 --> 00:12:20,599 Speaker 2: several clients who work close to a shopping center and 305 00:12:20,640 --> 00:12:22,880 Speaker 2: they're not natural movers. And I'll say, just go and 306 00:12:22,920 --> 00:12:25,480 Speaker 2: do the rounds of the shops at lunchtime, you know, 307 00:12:25,600 --> 00:12:27,839 Speaker 2: do a few errands and that's okay. You know, it's 308 00:12:27,880 --> 00:12:29,800 Speaker 2: better than nothing. And I thought, I just thought it 309 00:12:29,800 --> 00:12:32,640 Speaker 2: was such a great message that it's not about time, 310 00:12:32,760 --> 00:12:35,400 Speaker 2: it's about just getting it regularly and starting to factor 311 00:12:35,400 --> 00:12:37,520 Speaker 2: it in. And that's a great goal as we move 312 00:12:37,559 --> 00:12:38,360 Speaker 2: into the new year. 313 00:12:39,040 --> 00:12:40,959 Speaker 3: Absolutely, And I'll just quickly add I work with a 314 00:12:41,000 --> 00:12:42,760 Speaker 3: lady I think it must being about two years now 315 00:12:42,760 --> 00:12:46,120 Speaker 3: and she just turned seventy and her I guess fear 316 00:12:46,160 --> 00:12:48,120 Speaker 3: in terms of movement, that this was very genuine. She 317 00:12:48,160 --> 00:12:49,640 Speaker 3: didn't want to go outside, she didn't live in a 318 00:12:49,720 --> 00:12:52,080 Speaker 3: very safe neighborhood. It was quite dark where she lives. 319 00:12:52,080 --> 00:12:55,240 Speaker 3: She lived overseas, the pavement and the concretes are quite uneven. 320 00:12:55,280 --> 00:12:57,480 Speaker 3: So for her, the biggest barrier to getting out and 321 00:12:57,520 --> 00:13:00,520 Speaker 3: moving was actually a safety issue. We did is we 322 00:13:00,520 --> 00:13:02,480 Speaker 3: got her to go into a local shopping center. I 323 00:13:02,480 --> 00:13:04,640 Speaker 3: was gonna say supermarket, but big, you know, shopping center 324 00:13:04,679 --> 00:13:07,559 Speaker 3: type thing. Over in Australia we have places like Westfield's. 325 00:13:07,559 --> 00:13:09,880 Speaker 3: It was the equivalent of that overseas, and she would 326 00:13:09,960 --> 00:13:11,839 Speaker 3: just walk around so that it was flat, it was 327 00:13:11,920 --> 00:13:14,199 Speaker 3: air condition, there was always like security guards and other 328 00:13:14,240 --> 00:13:17,959 Speaker 3: people around. It really removed that safety barrier for her moving. 329 00:13:18,200 --> 00:13:20,240 Speaker 3: And I think where she lived the shops were closed 330 00:13:20,240 --> 00:13:22,360 Speaker 3: only I think on like a Sunday or something, but 331 00:13:22,360 --> 00:13:23,920 Speaker 3: it was open six days of the week. So she 332 00:13:23,960 --> 00:13:26,320 Speaker 3: would head into that shopping center six days a week 333 00:13:26,360 --> 00:13:28,840 Speaker 3: and get her movement going. She would walk quite quickly 334 00:13:28,920 --> 00:13:30,960 Speaker 3: and then slow down and have little breaks in between. 335 00:13:31,000 --> 00:13:33,520 Speaker 4: There were seats she could sit down. For her, really. 336 00:13:33,320 --> 00:13:35,680 Speaker 3: Removed that barrier of it being a safe issue to 337 00:13:35,760 --> 00:13:37,760 Speaker 3: move and she really found a practical solution. 338 00:13:37,880 --> 00:13:39,720 Speaker 4: So I love shopping center for movement. 339 00:13:39,760 --> 00:13:42,520 Speaker 3: It's safe, the grounds flat, it's air condition, there's always 340 00:13:42,559 --> 00:13:45,079 Speaker 3: people around it's good motivation. I couldn't be more of 341 00:13:45,120 --> 00:13:47,280 Speaker 3: a fan of shopping centers. If you live nearby, you know, 342 00:13:47,280 --> 00:13:49,280 Speaker 3: if you've got a forty five minute commute, perhaps we 343 00:13:49,280 --> 00:13:50,960 Speaker 3: need to find another option for you. 344 00:13:51,200 --> 00:13:54,280 Speaker 2: Well, I think in Brisbane, experiencing that heat one hundred 345 00:13:54,280 --> 00:13:55,400 Speaker 2: percent placed. 346 00:13:55,400 --> 00:13:57,040 Speaker 1: It's the air conditions, so go for it. 347 00:13:57,080 --> 00:13:59,800 Speaker 2: Power the pavement and being dieticians, I think I would 348 00:13:59,800 --> 00:14:02,680 Speaker 2: go to supermarket at least every day, if not twice, 349 00:14:02,840 --> 00:14:05,040 Speaker 2: so pounding those aisles, it does add up over time. 350 00:14:05,080 --> 00:14:05,840 Speaker 1: You'll be surprised. 351 00:14:05,880 --> 00:14:08,760 Speaker 2: So yeah, scouring for new products and the supermarket it's 352 00:14:08,760 --> 00:14:10,400 Speaker 2: a good way to get a few steps up as well. 353 00:14:10,679 --> 00:14:11,200 Speaker 4: Twice a day. 354 00:14:11,240 --> 00:14:15,319 Speaker 3: You should buy some shares with Colson Woollorth Oh, I should. 355 00:14:15,160 --> 00:14:19,360 Speaker 2: Absolutely Anywayly and you've got an amazing case study for us, 356 00:14:19,360 --> 00:14:21,760 Speaker 2: which is very inspiring at this time of year, where 357 00:14:21,800 --> 00:14:24,560 Speaker 2: your client sort of just really fiddled with their ex 358 00:14:24,640 --> 00:14:27,720 Speaker 2: I'm assumixed of female. She fiddled with her training, which 359 00:14:27,720 --> 00:14:30,120 Speaker 2: I think is that a really interesting example of how 360 00:14:30,160 --> 00:14:32,440 Speaker 2: powerful it is changing and mixing up the types of training. 361 00:14:32,840 --> 00:14:34,320 Speaker 4: Absolutely, and I want to be transparent. 362 00:14:34,360 --> 00:14:36,600 Speaker 3: Of course, we did fiddle with her nutrition as well, 363 00:14:36,720 --> 00:14:38,600 Speaker 3: so she started on the program with me and my 364 00:14:38,640 --> 00:14:40,400 Speaker 3: coaching service, and you know, we set her up with 365 00:14:40,440 --> 00:14:43,080 Speaker 3: a great nutrition planet was personalized to her. It was practical, 366 00:14:43,280 --> 00:14:45,760 Speaker 3: But what she really struggled with was actually sticking to 367 00:14:45,800 --> 00:14:47,840 Speaker 3: the deficit. She was eating great food, she was eating 368 00:14:47,880 --> 00:14:50,240 Speaker 3: the correct portions, but she was finding it really hard 369 00:14:50,280 --> 00:14:52,640 Speaker 3: to stick to that amount of food that she knows 370 00:14:52,680 --> 00:14:55,200 Speaker 3: she needed to eat to actually achieve a deficit to 371 00:14:55,240 --> 00:14:58,400 Speaker 3: elicit fat loss because she was hungry. Now, the type 372 00:14:58,400 --> 00:15:01,760 Speaker 3: of training she was doing wasn't actually supporting her weight 373 00:15:01,760 --> 00:15:05,160 Speaker 3: loss goal, right, you would think, or intuitively people would think. 374 00:15:05,240 --> 00:15:07,880 Speaker 3: Myself included back in the day, that the more intensely 375 00:15:07,920 --> 00:15:10,880 Speaker 3: you exercise, the harder you exercise, the more you got 376 00:15:10,880 --> 00:15:13,040 Speaker 3: your sweat up, the more fat you're going to burn. Right, 377 00:15:13,080 --> 00:15:16,120 Speaker 3: particularly if you know we're looking at those calories burn procession. 378 00:15:16,160 --> 00:15:17,800 Speaker 3: We might be on a bike at the gym, and 379 00:15:17,840 --> 00:15:19,880 Speaker 3: sometimes those bikes or those rollers have you know, the 380 00:15:19,880 --> 00:15:22,520 Speaker 3: calories up on the screen. Sometimes that can be one 381 00:15:22,560 --> 00:15:25,080 Speaker 3: of in my experience, the worst things for fat loss 382 00:15:25,120 --> 00:15:28,520 Speaker 3: is actually trying to outburn the calories in your workout. Really, 383 00:15:28,560 --> 00:15:30,760 Speaker 3: what we want to think about is thinking about nutrition, 384 00:15:30,920 --> 00:15:34,080 Speaker 3: controlling your fat loss and then using training to you know, 385 00:15:34,160 --> 00:15:37,280 Speaker 3: improve your sleep, improve your mood, improve your strength, the 386 00:15:37,280 --> 00:15:41,120 Speaker 3: cardiovascular benefits of exercise. So what she was doing, Susie, 387 00:15:41,360 --> 00:15:43,120 Speaker 3: if she was at a gym and they had a 388 00:15:43,120 --> 00:15:45,920 Speaker 3: lot of those high intensity type classes, the pumps, the 389 00:15:46,480 --> 00:15:48,400 Speaker 3: hit type classes where you get your heart rate up, 390 00:15:48,400 --> 00:15:50,200 Speaker 3: you're jumping up and down all the time, a lot 391 00:15:50,240 --> 00:15:53,200 Speaker 3: of aerobic style classes. She was doing them, Susie, one 392 00:15:53,200 --> 00:15:56,320 Speaker 3: to two times a day, six to seven times a week. 393 00:15:56,520 --> 00:15:57,920 Speaker 3: So the first thing I said to her is, it 394 00:15:57,960 --> 00:16:00,720 Speaker 3: is far too much like you are over and that 395 00:16:00,840 --> 00:16:03,440 Speaker 3: is why you were hungry. So it wasn't that she was, 396 00:16:03,560 --> 00:16:06,520 Speaker 3: I guess, cheating her diet quote unquote, It wasn't that 397 00:16:06,600 --> 00:16:09,160 Speaker 3: she wasn't trying. It wasn't anything by the fact that 398 00:16:09,200 --> 00:16:12,280 Speaker 3: she was genuinely hungry all of the time because she 399 00:16:12,360 --> 00:16:14,480 Speaker 3: was training so much. What I said to her is, 400 00:16:14,720 --> 00:16:16,840 Speaker 3: let's cut down the amount of sessions that you're doing. 401 00:16:16,880 --> 00:16:18,800 Speaker 3: Reduce her down to just one a day. Now, this 402 00:16:18,880 --> 00:16:21,960 Speaker 3: lady was someone that just loved exercise. You know those people, Susi, 403 00:16:22,040 --> 00:16:25,360 Speaker 3: that just genuinely love exercise, and thought of me suggesting 404 00:16:25,400 --> 00:16:27,480 Speaker 3: that she don't exercise every day, and even just have 405 00:16:27,600 --> 00:16:28,760 Speaker 3: one rest day week. 406 00:16:28,840 --> 00:16:29,640 Speaker 4: She was horrified. 407 00:16:29,880 --> 00:16:31,520 Speaker 3: I was like, it's okay to have a rest day, 408 00:16:31,560 --> 00:16:33,160 Speaker 3: and she's like, I know, it's okay, but I don't 409 00:16:33,200 --> 00:16:34,960 Speaker 3: want to. I love it, Like she could have been 410 00:16:35,000 --> 00:16:37,760 Speaker 3: a fitness instructor in another life because she just loved 411 00:16:37,880 --> 00:16:40,840 Speaker 3: exercise that much. But I said to her that sometimes 412 00:16:40,880 --> 00:16:43,440 Speaker 3: even though you love it, it's actually really important to 413 00:16:43,440 --> 00:16:45,240 Speaker 3: have a rest day, even if you don't feel like 414 00:16:45,320 --> 00:16:47,600 Speaker 3: your body needs it. So we reduce the amount of 415 00:16:47,640 --> 00:16:50,280 Speaker 3: sessions that she was doing to one a day maximum, 416 00:16:50,520 --> 00:16:53,040 Speaker 3: and they weren't all high intensity suitsie, because what I 417 00:16:53,080 --> 00:16:56,840 Speaker 3: find in my experience is the higher intensity you exercise 418 00:16:57,000 --> 00:17:00,840 Speaker 3: for most people in the initial stages, so thirty to 419 00:17:00,880 --> 00:17:03,320 Speaker 3: sixty minutes, even an hour or two after the session, 420 00:17:03,520 --> 00:17:06,840 Speaker 3: the hunger is diminished, right, and then it ramps up, 421 00:17:06,880 --> 00:17:09,399 Speaker 3: particularly that night, particularly the next day, and into the 422 00:17:09,400 --> 00:17:11,400 Speaker 3: week as well, and you're almost like trying to play 423 00:17:11,440 --> 00:17:14,120 Speaker 3: catch up the whole time, trying to stay on top 424 00:17:14,160 --> 00:17:16,920 Speaker 3: of this like crazy, crazy hunger. So what we did 425 00:17:16,960 --> 00:17:18,720 Speaker 3: is we swapped her to what I call that lower 426 00:17:18,800 --> 00:17:21,800 Speaker 3: intensity type of exercise she was working. Eventually lined her 427 00:17:21,840 --> 00:17:23,480 Speaker 3: up with a personal trainer as well, because One of 428 00:17:23,520 --> 00:17:26,120 Speaker 3: the barriers for her doing more resistance or weight based 429 00:17:26,160 --> 00:17:28,640 Speaker 3: sessions was that she didn't feel confident, so she enlisted 430 00:17:28,680 --> 00:17:31,200 Speaker 3: a personal trainer within the gym. She was doing I 431 00:17:31,240 --> 00:17:34,080 Speaker 3: think remember about two to three weight based sessions a week, 432 00:17:34,800 --> 00:17:37,359 Speaker 3: and the rest of that was just general walking and 433 00:17:37,400 --> 00:17:39,320 Speaker 3: she would mix it up. Sometimes she'd go for a hike, 434 00:17:39,400 --> 00:17:41,439 Speaker 3: sometimes she'd catch up with a friend. Sometimes she'd just 435 00:17:41,440 --> 00:17:43,000 Speaker 3: do a bit of walking on the treadmill, and she'd 436 00:17:43,040 --> 00:17:45,399 Speaker 3: do that at varying sort of intensity. Sometimes it was 437 00:17:45,400 --> 00:17:48,040 Speaker 3: an incline, sometimes it was just on the flat. Sometimes 438 00:17:48,040 --> 00:17:49,960 Speaker 3: it was walking very quickly. Sometimes it was just a 439 00:17:50,000 --> 00:17:52,320 Speaker 3: really slow paced thing where she'd listen to a podcast. 440 00:17:52,600 --> 00:17:57,120 Speaker 3: So just changing up that type of exercise then allowed 441 00:17:57,160 --> 00:17:59,600 Speaker 3: her to stick to the deficit, and over the course 442 00:17:59,600 --> 00:18:02,520 Speaker 3: of twelve week Susie she lost eight point six kilos. 443 00:18:02,680 --> 00:18:05,640 Speaker 3: That's an amazing result. And she'd said to me, I've 444 00:18:05,680 --> 00:18:07,520 Speaker 3: been trying to lose weight for the better part of 445 00:18:07,560 --> 00:18:10,040 Speaker 3: three years. It wasn't that she was doing anything wrong. 446 00:18:10,080 --> 00:18:12,679 Speaker 3: It wasn't that she was like self sabotaging herself or 447 00:18:12,680 --> 00:18:13,639 Speaker 3: falling off the wagon. 448 00:18:13,840 --> 00:18:16,360 Speaker 4: It was just that she was over exercising and she was. 449 00:18:16,280 --> 00:18:19,080 Speaker 3: Doing that type of exercise that made her hungry all 450 00:18:19,119 --> 00:18:21,359 Speaker 3: of the time. So the portions that she needed to 451 00:18:21,400 --> 00:18:23,639 Speaker 3: eat to lose weight, she couldn't actually stick to that 452 00:18:23,680 --> 00:18:25,520 Speaker 3: because she was so hungry. But when we swapped her 453 00:18:25,560 --> 00:18:29,280 Speaker 3: to more of that low intensity exercise, sure she still 454 00:18:29,280 --> 00:18:31,760 Speaker 3: felt hunger occasionally, but it's that type of hunger where 455 00:18:31,760 --> 00:18:34,119 Speaker 3: it's manageable. You're like, well, I'm hungry, but I've got 456 00:18:34,200 --> 00:18:36,040 Speaker 3: lunch in an hour or no, dinner's coming up. 457 00:18:36,040 --> 00:18:37,480 Speaker 4: It's around the corner. I can wait. 458 00:18:37,560 --> 00:18:39,480 Speaker 3: It's not like you have that lunch and an hour 459 00:18:39,680 --> 00:18:42,000 Speaker 3: later you're like, oh my goodness, I'm so hungry, give 460 00:18:42,040 --> 00:18:45,480 Speaker 3: me something to eat. It wasn't that type of bottomless 461 00:18:45,480 --> 00:18:47,600 Speaker 3: pit type of hunger anymore. So she found it a 462 00:18:47,600 --> 00:18:50,320 Speaker 3: lot more manageable, and day to day she was actually 463 00:18:50,320 --> 00:18:52,920 Speaker 3: able to really stay on track and now those portions 464 00:18:52,920 --> 00:18:55,200 Speaker 3: for fat loss. So I think it's a really important, 465 00:18:55,680 --> 00:18:58,760 Speaker 3: I guess reflection for people our listeners to really look 466 00:18:58,760 --> 00:19:01,600 Speaker 3: at the type of training that, even if you genuinely 467 00:19:01,680 --> 00:19:05,119 Speaker 3: love it. Sometimes most of our clients are overexercising, Susie 468 00:19:05,200 --> 00:19:07,800 Speaker 3: or the under exercising. It's very rare that we see 469 00:19:07,840 --> 00:19:10,640 Speaker 3: people doing the right amount of training for their goal, 470 00:19:10,720 --> 00:19:11,080 Speaker 3: isn't it? 471 00:19:11,480 --> 00:19:14,119 Speaker 2: What I see and what I think monitoring devices like 472 00:19:14,160 --> 00:19:17,200 Speaker 2: garments for are so powerful is, first of all, when 473 00:19:17,200 --> 00:19:20,679 Speaker 2: I'm starting with a client, they're generally undermoving and just 474 00:19:20,760 --> 00:19:24,040 Speaker 2: to gradually increase the movement over time. So I think 475 00:19:24,040 --> 00:19:26,520 Speaker 2: the data shows that when you're paying attention to steps, 476 00:19:26,600 --> 00:19:29,000 Speaker 2: you do an average of two thousand more just by 477 00:19:29,000 --> 00:19:31,679 Speaker 2: being mindful about it. And whilst we all do have 478 00:19:31,720 --> 00:19:34,040 Speaker 2: a preedometer on the phone, we're often not carrying it. 479 00:19:34,080 --> 00:19:36,439 Speaker 2: You would argue is it accurate? So certainly self monitoring 480 00:19:36,480 --> 00:19:40,040 Speaker 2: devices are extremely powerful. But the second group I will 481 00:19:40,160 --> 00:19:42,639 Speaker 2: use it for is not dissimilar to your client presentation, 482 00:19:43,560 --> 00:19:46,040 Speaker 2: is they might be training, but I'm really questioning intensity. 483 00:19:46,119 --> 00:19:48,560 Speaker 2: So I'll describe it that they're maintaining they're not training, 484 00:19:48,840 --> 00:19:52,040 Speaker 2: because human bodies are very smart and they really get efficient, 485 00:19:52,520 --> 00:19:55,160 Speaker 2: and often things that we're giving you a really elevated 486 00:19:55,200 --> 00:19:57,840 Speaker 2: heart rate three or six months ago are no longer. 487 00:19:57,960 --> 00:19:59,480 Speaker 2: You know, you might be sitting at one twenty one 488 00:19:59,600 --> 00:20:01,520 Speaker 2: thirty when with your age, you might need to get 489 00:20:01,560 --> 00:20:03,919 Speaker 2: up to one forty one fifty even one sixty to 490 00:20:04,000 --> 00:20:07,400 Speaker 2: get into fat burning. So I find for clients who 491 00:20:07,600 --> 00:20:10,359 Speaker 2: are training but not getting results, or even overtraining like 492 00:20:10,400 --> 00:20:14,520 Speaker 2: your client example, they really give that specificity that's required 493 00:20:14,520 --> 00:20:17,280 Speaker 2: to adjust accordingly, because a lot when it comes to 494 00:20:17,359 --> 00:20:20,359 Speaker 2: say losing the last five kilos or a relatively small 495 00:20:20,400 --> 00:20:22,320 Speaker 2: amount of weight, it say anything less than ten kilos, 496 00:20:22,320 --> 00:20:25,200 Speaker 2: you're already quite fit. Really, it's about shaping the body 497 00:20:25,240 --> 00:20:27,960 Speaker 2: and getting body fat down. You know, you might be seventy, 498 00:20:28,040 --> 00:20:29,639 Speaker 2: you want to be sixty or eighty. You want to 499 00:20:29,640 --> 00:20:33,359 Speaker 2: be seventy but much leaner. It's about changing body composition 500 00:20:33,720 --> 00:20:35,880 Speaker 2: so you don't want to keep maintaining muscle mass. You've 501 00:20:35,920 --> 00:20:37,800 Speaker 2: often got to change the training to be able to 502 00:20:37,840 --> 00:20:40,359 Speaker 2: lose both fat and some muscle, because you can't just 503 00:20:40,400 --> 00:20:42,520 Speaker 2: lose fat mass, you're going to lose both, so you're 504 00:20:42,520 --> 00:20:45,440 Speaker 2: really adjusting body composition. So that kind of what you're 505 00:20:45,440 --> 00:20:47,800 Speaker 2: doing with that client, where you're adjusting weights or the 506 00:20:47,880 --> 00:20:50,439 Speaker 2: type of resistance training and the amounts of cardio and 507 00:20:50,480 --> 00:20:52,520 Speaker 2: in this instant bringing heart rate down because it's an 508 00:20:52,560 --> 00:20:55,840 Speaker 2: overtraining effect, is very very specific knowledge. So when you've 509 00:20:55,880 --> 00:20:59,480 Speaker 2: got data from monitoring devices like garment, very powerful to 510 00:20:59,480 --> 00:21:01,880 Speaker 2: be able to do so for anyone in your family 511 00:21:02,040 --> 00:21:05,000 Speaker 2: who is a trainer, going to CrossFit, going to the 512 00:21:05,000 --> 00:21:07,320 Speaker 2: gym regularly weights, and perhaps still not happy with their 513 00:21:07,359 --> 00:21:10,639 Speaker 2: body composition. It's a great investment to have one of 514 00:21:10,640 --> 00:21:12,960 Speaker 2: those devices to really adjust your training and get the 515 00:21:12,960 --> 00:21:16,480 Speaker 2: specificity that you're needing to get the results you're looking for. 516 00:21:16,560 --> 00:21:17,879 Speaker 1: So that's a beautiful case study. 517 00:21:18,280 --> 00:21:20,560 Speaker 2: And yeah, heart rate and monitoring can be very powerful 518 00:21:20,640 --> 00:21:23,560 Speaker 2: or even leand just for sleep, because the data shows 519 00:21:23,560 --> 00:21:25,480 Speaker 2: that if you've had terrible sleep or your heart rates 520 00:21:25,480 --> 00:21:28,000 Speaker 2: elevated in the morning, it really should influence the type 521 00:21:28,000 --> 00:21:30,879 Speaker 2: of training you do or as well with the menstrual cycle, 522 00:21:31,000 --> 00:21:34,399 Speaker 2: so that will affect fatigue, recovery, heart rate, all those things, 523 00:21:34,720 --> 00:21:36,399 Speaker 2: and that can sort of dictate maybe it's not a 524 00:21:36,400 --> 00:21:38,159 Speaker 2: great day for a run, it's a better day to 525 00:21:38,160 --> 00:21:40,400 Speaker 2: go for a swim. So I think as we learn 526 00:21:40,400 --> 00:21:43,919 Speaker 2: more about individualized training regimes and with data like that 527 00:21:43,960 --> 00:21:46,240 Speaker 2: for sleep, etc. We learn a lot more about our 528 00:21:46,240 --> 00:21:48,600 Speaker 2: body and we can adjust our schedules accordingly. 529 00:21:49,160 --> 00:21:52,080 Speaker 3: Absolutely, And I think I'll just make a final point here, Susie. 530 00:21:52,119 --> 00:21:53,919 Speaker 3: I think it's a really important time of year as 531 00:21:53,960 --> 00:21:56,560 Speaker 3: well when we're talking about monitoring your exercise and lists. 532 00:21:56,600 --> 00:21:58,520 Speaker 3: The help of a professional like Susie, and I can 533 00:21:58,520 --> 00:22:01,520 Speaker 3: give some general advice around exercise and changing it up 534 00:22:01,560 --> 00:22:03,600 Speaker 3: and doing some different things. But if you walk into 535 00:22:03,600 --> 00:22:05,399 Speaker 3: a gym and you have no idea what to do, 536 00:22:05,480 --> 00:22:08,800 Speaker 3: if you've been doing the same type of exercise for one, two, three, 537 00:22:08,960 --> 00:22:11,120 Speaker 3: five years and you're not getting the results that you want, 538 00:22:11,320 --> 00:22:12,919 Speaker 3: and this is the help of a professional, and it 539 00:22:13,000 --> 00:22:15,639 Speaker 3: might be a qualified personal trainer, it might be an 540 00:22:15,640 --> 00:22:19,359 Speaker 3: exercise physiologist if you've got some rehable injury issues, if 541 00:22:19,400 --> 00:22:22,159 Speaker 3: you're getting pain when you exercise, or even a physiotherapist 542 00:22:22,200 --> 00:22:24,479 Speaker 3: as well. I've seen lots of physios in the past, Susie, 543 00:22:24,520 --> 00:22:27,040 Speaker 3: for injury, you know management, they've managed the injury, then 544 00:22:27,040 --> 00:22:29,560 Speaker 3: they're give me programs to progress from there. And after 545 00:22:29,600 --> 00:22:31,760 Speaker 3: I gave birth to both my girls, I saw a 546 00:22:32,000 --> 00:22:35,119 Speaker 3: specific women's health physio for my postpart and training and 547 00:22:35,200 --> 00:22:38,480 Speaker 3: return to exercise period of So we cannot you know, 548 00:22:38,520 --> 00:22:42,119 Speaker 3: stress the importance enough, Susie of linking up with qualified professionals. 549 00:22:42,119 --> 00:22:44,560 Speaker 3: And I feel like within the nutrition and exercise space, 550 00:22:44,600 --> 00:22:48,280 Speaker 3: because there's so much available free online, people think, well, 551 00:22:48,320 --> 00:22:50,080 Speaker 3: I know how to eat, it's easy, I'll just do 552 00:22:50,160 --> 00:22:50,560 Speaker 3: it myself. 553 00:22:50,560 --> 00:22:52,119 Speaker 4: Well, I know how to exercise. It's easy. 554 00:22:52,160 --> 00:22:54,560 Speaker 3: I'll do it myself. Well, we often see clients who 555 00:22:54,560 --> 00:22:57,920 Speaker 3: are nursing, you know, pretty significant injuries because they've overdone 556 00:22:57,960 --> 00:23:00,360 Speaker 3: things because the technique hasn't been right, because I've been 557 00:23:00,440 --> 00:23:03,920 Speaker 3: overtraining and underfueling. So it's a really important time of 558 00:23:04,040 --> 00:23:06,920 Speaker 3: year to invest in yourself, because there is no better 559 00:23:07,000 --> 00:23:10,960 Speaker 3: investment than actually investing in yourself and getting some personalized 560 00:23:11,040 --> 00:23:14,040 Speaker 3: expert advice. Make sure you're not just hitting up your 561 00:23:14,080 --> 00:23:16,960 Speaker 3: favorite influence as a six pack on Instagram to ask 562 00:23:16,960 --> 00:23:19,520 Speaker 3: for a training program. Make sure you're actually getting some 563 00:23:19,600 --> 00:23:23,760 Speaker 3: personalized advice based on your body, your goals, your training background, 564 00:23:23,840 --> 00:23:26,280 Speaker 3: and if you've got any sort of injury risk that 565 00:23:26,320 --> 00:23:27,560 Speaker 3: they need to manage as well. 566 00:23:27,920 --> 00:23:28,840 Speaker 1: Yeah, one hundred percent. 567 00:23:29,440 --> 00:23:31,399 Speaker 2: All right, Well, our final question of the day is 568 00:23:31,440 --> 00:23:33,240 Speaker 2: actually a great one that you've come up with for 569 00:23:33,280 --> 00:23:35,359 Speaker 2: our script to daily ad because it comes out quite 570 00:23:35,359 --> 00:23:40,560 Speaker 2: regularly and often what clients will do naturally is perhaps 571 00:23:40,600 --> 00:23:42,399 Speaker 2: not the best choice, So I thought it lends itself 572 00:23:42,400 --> 00:23:45,560 Speaker 2: to a really great discussion. The question is I exercise 573 00:23:45,760 --> 00:23:48,960 Speaker 2: after dinner? Should I come home and then eat or 574 00:23:49,080 --> 00:23:53,040 Speaker 2: just go to bed? So I'll kick off and say, oh, 575 00:23:53,119 --> 00:23:55,640 Speaker 2: there's so many sort of if and butts with this question. 576 00:23:55,880 --> 00:23:58,080 Speaker 2: So the first thing I would say, it really depends 577 00:23:58,119 --> 00:24:01,440 Speaker 2: on your dietary goals. Which one of your dietary goals 578 00:24:01,640 --> 00:24:05,840 Speaker 2: is to gain lean muscle tissue. I would absolutely say 579 00:24:05,840 --> 00:24:08,159 Speaker 2: you should eat and recover after the session. So you 580 00:24:08,200 --> 00:24:09,680 Speaker 2: don't want to go to bed with sort of two 581 00:24:09,680 --> 00:24:12,080 Speaker 2: three hours since your last meal, because you'll basically be 582 00:24:12,119 --> 00:24:13,840 Speaker 2: burning through muscle baths overnight and not. 583 00:24:13,840 --> 00:24:14,720 Speaker 1: Gain lean tissue. 584 00:24:14,800 --> 00:24:17,560 Speaker 2: So I would certainly encourage a client in that situation 585 00:24:17,680 --> 00:24:19,720 Speaker 2: to come home and have a serve of carbon protein, 586 00:24:20,160 --> 00:24:22,200 Speaker 2: you know, maybe a high protein yogurt and a piece 587 00:24:22,240 --> 00:24:24,520 Speaker 2: of fruit or a slice of toast with some cheese 588 00:24:24,600 --> 00:24:25,080 Speaker 2: or tuna. 589 00:24:25,720 --> 00:24:27,040 Speaker 1: So that's one example. 590 00:24:27,119 --> 00:24:28,679 Speaker 2: But if I had a client who was wanting to 591 00:24:28,720 --> 00:24:31,359 Speaker 2: lose body fat, I would probably, particularly if it was 592 00:24:31,359 --> 00:24:33,399 Speaker 2: getting onto eight or nine at night, be very happy 593 00:24:33,440 --> 00:24:35,000 Speaker 2: for them to go to bed without eating. 594 00:24:35,480 --> 00:24:36,560 Speaker 1: But if they then. 595 00:24:36,480 --> 00:24:38,720 Speaker 2: Had had dinner at five or six and were starving 596 00:24:38,760 --> 00:24:41,000 Speaker 2: at nine, I would say, I think you should eat 597 00:24:41,000 --> 00:24:43,760 Speaker 2: something small. So I think there's a lot of nuances 598 00:24:43,760 --> 00:24:46,560 Speaker 2: in this question depending on what your personal goals are. 599 00:24:47,080 --> 00:24:49,040 Speaker 2: As a general rule of thumb. I don't really like 600 00:24:49,080 --> 00:24:51,240 Speaker 2: people eating after about eight or nine at night, because 601 00:24:51,240 --> 00:24:53,439 Speaker 2: I'm trying to achieve that twelve hour fast that we 602 00:24:53,520 --> 00:24:56,320 Speaker 2: know is ideal for digestive health long term, and we 603 00:24:56,359 --> 00:24:58,919 Speaker 2: need a good break without eating. But if it was 604 00:24:58,960 --> 00:25:00,920 Speaker 2: earlier than that, and you'd sort of exercise at six 605 00:25:00,960 --> 00:25:02,760 Speaker 2: home at seven, I would say you probably do eat 606 00:25:02,800 --> 00:25:05,240 Speaker 2: a small snack, but a small snack is something like 607 00:25:05,600 --> 00:25:07,960 Speaker 2: a couple of viteweks and a slice of cheese or yogurt. 608 00:25:08,160 --> 00:25:10,520 Speaker 2: Because one thing I do see Leanne is the clients 609 00:25:10,520 --> 00:25:13,480 Speaker 2: who'll push their day back and they might not have 610 00:25:13,520 --> 00:25:15,480 Speaker 2: a significant dinner, but then they'll come back and have 611 00:25:15,560 --> 00:25:18,960 Speaker 2: cereal or toast, and that isn't ideal for fat loss either. 612 00:25:19,119 --> 00:25:21,640 Speaker 2: So I really think the answer to this question comes 613 00:25:21,640 --> 00:25:24,320 Speaker 2: down to what your goals are, but also naturally what 614 00:25:24,320 --> 00:25:26,199 Speaker 2: your body's telling you. And if you're not certainly not 615 00:25:26,320 --> 00:25:28,360 Speaker 2: hungry and don't want to gain the muscle tissue, there's 616 00:25:28,359 --> 00:25:31,159 Speaker 2: certainly nothing wrong with going to bed without eating. 617 00:25:31,320 --> 00:25:32,840 Speaker 1: You've sort of got to pay attention to what your 618 00:25:32,840 --> 00:25:34,119 Speaker 1: body's telling you as well. 619 00:25:34,359 --> 00:25:36,879 Speaker 2: But there's probably seven different answers to the question depending 620 00:25:36,920 --> 00:25:38,040 Speaker 2: on your goals. 621 00:25:38,080 --> 00:25:39,960 Speaker 3: Hundred percent, Like I think we'd probably need a little 622 00:25:39,960 --> 00:25:42,320 Speaker 3: bit more context around this in terms of your goals. 623 00:25:42,600 --> 00:25:44,359 Speaker 3: But I would say if I had to choose a 624 00:25:44,359 --> 00:25:46,399 Speaker 3: black and white answer, which we know, Susie, and nutrition 625 00:25:46,520 --> 00:25:48,320 Speaker 3: is never black and white. It is never black and white. 626 00:25:48,320 --> 00:25:50,120 Speaker 3: But I know I listens like leanne. I just want 627 00:25:50,119 --> 00:25:52,520 Speaker 3: to know your opinion. So this is my opinion, Susi. 628 00:25:52,840 --> 00:25:54,919 Speaker 3: I would say for the large majority of people, I 629 00:25:54,920 --> 00:25:57,359 Speaker 3: would be recommending that they did eat, because I really 630 00:25:57,400 --> 00:26:00,560 Speaker 3: feel like metabolic health is one of the most important things. 631 00:26:00,600 --> 00:26:02,840 Speaker 3: So I want all of my clients to be at 632 00:26:02,960 --> 00:26:06,720 Speaker 3: least maintaining, if not building, lean muscle mass, because muscles 633 00:26:06,720 --> 00:26:09,400 Speaker 3: are metabolically active tissue, right, we want it to grow. 634 00:26:09,480 --> 00:26:11,840 Speaker 3: The more muscle mass we have, the better a metabolism, 635 00:26:11,880 --> 00:26:14,320 Speaker 3: the better fat losses over time. So sure we might 636 00:26:14,359 --> 00:26:16,800 Speaker 3: make some small winds on the scale by not eating, 637 00:26:17,040 --> 00:26:21,360 Speaker 3: but longer term, we're supporting ourselves metabolically far better by 638 00:26:21,400 --> 00:26:23,720 Speaker 3: having a little something. And there's some great high protein 639 00:26:23,800 --> 00:26:26,399 Speaker 3: yogats on the market, Susi. There're one hundred calories, like 640 00:26:26,440 --> 00:26:28,360 Speaker 3: some of them are ninety one hundred calories, right, that's 641 00:26:28,400 --> 00:26:31,480 Speaker 3: an awesome option to get in fifteen sixteen grams of 642 00:26:31,520 --> 00:26:33,720 Speaker 3: protein and a small amount of carbs. If that's all 643 00:26:33,720 --> 00:26:35,760 Speaker 3: that you want to do, that's great. If not, I 644 00:26:35,800 --> 00:26:37,560 Speaker 3: would feel like if the goal is to gain some 645 00:26:37,640 --> 00:26:39,960 Speaker 3: lean muscle tissue, I think that you should be pushing 646 00:26:40,000 --> 00:26:41,240 Speaker 3: a little bit more, like you should be having a 647 00:26:41,320 --> 00:26:43,919 Speaker 3: high protein yogat with a sprinkle of seeds and a 648 00:26:43,960 --> 00:26:46,720 Speaker 3: piece of fruit to really maximize the carbohydrate and the 649 00:26:46,720 --> 00:26:48,720 Speaker 3: protein that goes in there. But I think for the 650 00:26:48,800 --> 00:26:51,320 Speaker 3: large majority of people, we should be considering something. I 651 00:26:51,359 --> 00:26:53,720 Speaker 3: think most of us should be probably especially if the 652 00:26:53,760 --> 00:26:56,600 Speaker 3: training session is happening after about seven pm, Like if 653 00:26:56,640 --> 00:26:59,399 Speaker 3: you're heading to the gym seven seven thirty eight pm 654 00:26:59,480 --> 00:27:01,639 Speaker 3: or later. I really do think you should be eating 655 00:27:01,680 --> 00:27:05,480 Speaker 3: before you go, waiting an hour or two and then training. 656 00:27:05,720 --> 00:27:08,000 Speaker 3: But it's a timing. I mean, it's all about timing, right, 657 00:27:08,280 --> 00:27:10,199 Speaker 3: you know. Do someone train at five pm and consider 658 00:27:10,240 --> 00:27:12,240 Speaker 3: that dinner or does someone train at eight pm? Like 659 00:27:12,320 --> 00:27:14,000 Speaker 3: some of my clients eat at five pm, some of 660 00:27:14,000 --> 00:27:17,119 Speaker 3: them eat at eight pm. It's also personalized in individuals, 661 00:27:17,359 --> 00:27:19,080 Speaker 3: but I think that you should be trying to do 662 00:27:19,160 --> 00:27:21,919 Speaker 3: that training session well fueled, particularly if your goal is 663 00:27:21,920 --> 00:27:24,640 Speaker 3: to get fit of faster, stronger lift some heavier weight. 664 00:27:24,840 --> 00:27:26,200 Speaker 3: And I really think that should be the goal for 665 00:27:26,280 --> 00:27:29,639 Speaker 3: all of us, Susie, we should be training to maximize performance. 666 00:27:29,720 --> 00:27:31,320 Speaker 3: Why are we just going there to get it done 667 00:27:31,359 --> 00:27:33,320 Speaker 3: and burn some calories. I really do think we should 668 00:27:33,320 --> 00:27:35,280 Speaker 3: all be aiming to make progress. So we want to 669 00:27:35,320 --> 00:27:37,520 Speaker 3: be for the large majority of us, training with a 670 00:27:37,520 --> 00:27:40,760 Speaker 3: bit of fuel on board and actually recovering properly with 671 00:27:40,920 --> 00:27:43,080 Speaker 3: nutrition from our training session. So I'm a big fan 672 00:27:43,119 --> 00:27:45,679 Speaker 3: of actually having a well balanced snack then training, then 673 00:27:45,720 --> 00:27:48,719 Speaker 3: coming home for dinner or having dinner and then training 674 00:27:48,720 --> 00:27:50,960 Speaker 3: and having a well balanced snack after dinner, even if 675 00:27:51,000 --> 00:27:52,960 Speaker 3: it's just a high protein yogat and a small piece 676 00:27:52,960 --> 00:27:55,200 Speaker 3: of fruit. That for the large majority of people is 677 00:27:55,240 --> 00:27:57,560 Speaker 3: a good option. Particularly and it's about the type of training. 678 00:27:57,600 --> 00:27:59,520 Speaker 3: Did you go and do a yoga class or did 679 00:27:59,560 --> 00:28:02,520 Speaker 3: you do twenty five minutes of hit style sprints hard 680 00:28:02,560 --> 00:28:04,280 Speaker 3: out or did you go and just hit a PB 681 00:28:04,640 --> 00:28:06,600 Speaker 3: in your back squad? So I really do think it's 682 00:28:06,680 --> 00:28:08,360 Speaker 3: the type of training that you do as well, which 683 00:28:08,359 --> 00:28:10,840 Speaker 3: would be dependent on the recovery fuel that you have 684 00:28:11,080 --> 00:28:13,920 Speaker 3: after your session. So another good I guess questions easy 685 00:28:13,960 --> 00:28:16,440 Speaker 3: to get some personalized advice if you're really not sure, 686 00:28:16,480 --> 00:28:18,840 Speaker 3: if you couldn't, I guess, take what Susie and I 687 00:28:18,920 --> 00:28:21,200 Speaker 3: have said and come out with a definite outcome for yourself. 688 00:28:21,240 --> 00:28:24,240 Speaker 3: Probably a good idea to touch base with a sports 689 00:28:24,359 --> 00:28:26,639 Speaker 3: dietitian and really get some personalized advice. 690 00:28:26,680 --> 00:28:27,439 Speaker 4: But that's my thoughts. 691 00:28:27,440 --> 00:28:29,160 Speaker 3: I really do feel like all of my clients should 692 00:28:29,160 --> 00:28:32,359 Speaker 3: be aiming to train, to perform and improve and actually 693 00:28:32,400 --> 00:28:34,880 Speaker 3: aiming to improve their muscle mass and them metabolism long 694 00:28:34,960 --> 00:28:35,560 Speaker 3: term as well. 695 00:28:36,080 --> 00:28:38,840 Speaker 2: Perfect all right, Well, that brings us to the end 696 00:28:39,000 --> 00:28:42,080 Speaker 2: of our special episode sponsored by Garment to help you 697 00:28:42,120 --> 00:28:45,680 Speaker 2: all become more active and mindful of your exercise over 698 00:28:45,680 --> 00:28:48,280 Speaker 2: the silly season. If you haven't done so, please continue 699 00:28:48,280 --> 00:28:50,160 Speaker 2: to subscribe and tell your friends about us so. 700 00:28:50,120 --> 00:28:51,320 Speaker 1: We can continue to grow. 701 00:28:51,520 --> 00:28:53,480 Speaker 2: And we've got a lovely range of products if you 702 00:28:53,520 --> 00:28:55,520 Speaker 2: want to share that for some Christmas gifts at the 703 00:28:55,600 --> 00:28:58,280 Speaker 2: nutritioncaps dot com and we'll see you on Wednesday for 704 00:28:58,320 --> 00:29:02,800 Speaker 2: our regular midweek motivation episode. Drop have a very active week. 705 00:29:03,160 --> 00:29:03,920 Speaker 4: Thanks for listening.