Speaker 1: Do you find exercise too hard?
Speaker 2: Perhaps you struggle to find the time or the motivation
Speaker 2: to move regularly well. In today's episode, we share a
Speaker 2: hot off the press new study which shows you the
Speaker 2: perfect amount of time to exercise to reduce your health risks,
Speaker 2: and the best bit is probably far less time than
Speaker 2: you think, as well as how long you should be
Speaker 2: moving forward. We also chat through a client case study
Speaker 2: where we simply change up her exercise program and this
Speaker 2: has helped finally achieve her weight loss goals. And our
Speaker 2: listener question is all about exercising after dinner and whether
Speaker 2: you should or not. And we always want to be
Speaker 2: transparent with you guys, so we wanted to know that
Speaker 2: today's episode is brought to you by our wonderful friends
Speaker 2: at Garmen, who are helping you get off the couch
Speaker 2: this Christmas with the help of their new venue.
Speaker 1: Three Sports Watch.
Speaker 3: Hi.
Speaker 2: I'm Susie Burrow and Emily and Wood and each week
Speaker 2: we bring you The Nutrition Couch, the bi weekly podcast
Speaker 2: talking about everything that is new in the world of
Speaker 2: nutrition and exercise and Leanne. We're very excited because I
Speaker 2: think it's such an amazing time of year to be
Speaker 2: talking about moving because obviously it's a nutrition couch podcast,
Speaker 2: it is all about food diets weight loss, but let's
Speaker 2: be honest, that's only one half of the energy balance equation,
Speaker 2: and the movement is just as important. And this is
Speaker 2: something I certainly am talking about with my clients all
Speaker 2: the time. At the moment that the days are longer,
Speaker 2: you know, the schedules become more flexible as the kids
Speaker 2: finish school.
Speaker 1: And really we should actually be moving more.
Speaker 2: And I know myself over the holidays, I cannot wait
Speaker 2: to get away for a good week to a quiet
Speaker 2: plot of New South Wales on the beach, where I
Speaker 2: know I will be able to move more than I
Speaker 2: have for the past three to six months. It's actually
Speaker 2: my favorite time of year. I know that I'm going
Speaker 2: to feel leaner, fitter. But I think many of us
Speaker 2: don't necessarily think of the holidays like that. We think
Speaker 2: of it more as a time to do less and
Speaker 2: eat more. And now, when do we start a new
Speaker 2: year feeling really, you know, way down and heavy. So
Speaker 2: I thought it was just such an opportune time to
Speaker 2: be talking about this, going into the holiday period where
Speaker 2: it's both Christmas and a few days off, and of course,
Speaker 2: the glorious weather at this time of year.
Speaker 3: Absolutely, I think movement at this time of year is
Speaker 3: here but to give. If you're like me and you
Speaker 3: live in the Sunshine State, sometimes it can be just
Speaker 3: that little bit too hot to move. You might think
Speaker 3: the weather warms up, it's not raining as much, you're
Speaker 3: not shivering through winter. But often we hear the opposite
Speaker 3: excuse from our clients where they go, well, now it's
Speaker 3: too hot to exercise.
Speaker 4: Now it's too hot to move.
Speaker 3: So I really do feel like it's a great time
Speaker 3: of year to be talking about those practical movement tips.
Speaker 3: And like you said, you don't want to head into
Speaker 3: a new year, like a brand new fresh year, feeling
Speaker 3: way down and heavy and making really crappy choices through
Speaker 3: December and feeling like you're starting a new year on
Speaker 3: the wrong foot. So we really want to give our
Speaker 3: listeners those practical tips today to start off on the
Speaker 3: right foot and to really kick off twenty twenty four
Speaker 3: feeling wonderful in their body instead of actually feeling guilty
Speaker 3: and annoyted themselves and making crappy choices all through December.
Speaker 2: True, and I don't disagree with you, actually because I
Speaker 2: haven't spent a lot of time up in Brisbane where
Speaker 2: you are until we sort of met, and it is
Speaker 2: really hot. And what I also have learned is that
Speaker 2: you know, I'm in Sydney, so you know, getting up
Speaker 2: at five am is sort of a bit extreme encouraging
Speaker 2: people to do that, but certainly that's kind of the
Speaker 2: norm where you are because the days are different with
Speaker 2: so it's certainly important that you link your lifestyle choices
Speaker 2: to what fits in best with you. That's a classic example.
Speaker 2: If you are in a hot state, obviously it's not
Speaker 2: going to make sense to do it training in the
Speaker 2: middle of the day, so maybe having exercise equipment at
Speaker 2: home is a much more viable option. And I really
Speaker 2: encourage my clients to spend time thinking about what they
Speaker 2: will do rather than what they think they should do,
Speaker 2: because how many of us have got a gym membership
Speaker 2: or even exercise equipment at home and it doesn't get touched.
Speaker 2: So it's really about considering if we have to do
Speaker 2: this much. We'll talk a minute about how much is
Speaker 2: a minimum, but if we need to move our bodies
Speaker 2: each day and get our heart rate up, you know
Speaker 2: regularly throughout the week, how am I actually going to
Speaker 2: do it? Is it teaming with a friend? Do I
Speaker 2: need to pay a personal trainer? Do I need to
Speaker 2: get up at five? Do I need to get my
Speaker 2: husband to go with me after dinner?
Speaker 4: Like?
Speaker 2: Actually, when am I going to do it? As opposed
Speaker 2: to thinking you're going to and then it just never happens.
Speaker 2: There's a level of acceptance certainly that comes from exercise,
Speaker 2: and to a certain degree you've got to enjoy it
Speaker 2: absolutely and you know, yes, acceptance, but also find something
Speaker 2: that's not such a burden that basically it just never
Speaker 2: happens because there's always an excuse, whether it's too hot,
Speaker 2: too cold, windy days or too short whatever, there's always
Speaker 2: something if you don't want to do it, Whereas at
Speaker 2: least if you can put a positive spin on it
Speaker 2: in terms of what you enjoy socially, going to a gym,
Speaker 2: paying someone can really help. But this was an amazing
Speaker 2: new study land that you found. We actually took it
Speaker 2: from an article on The Conversation, which is a very
Speaker 2: respected scientific sort of place of publication, just this year,
Speaker 2: just very recently, and it was looking at individuals over
Speaker 2: the age of fifty and what was going to be
Speaker 2: sort of the ideal amount of higher intensity training, particularly
Speaker 2: for people who were sitting all day. And I would
Speaker 2: say that's eighty percent of my clients, including myself. You know,
Speaker 2: you get up driving kids to school, sitting in traffic,
Speaker 2: commuting with work on the train, and then of course
Speaker 2: most of us are at desk jobs, you know, six, eight, ten,
Speaker 2: twelve hours and then sit down and get exhausted. So
Speaker 2: you can see how our activity levels and metabolic rate
Speaker 2: has been so negatively impact just by the course of
Speaker 2: life over the past twenty thirty forty years. So this
Speaker 2: was a study that combined quite a big data set
Speaker 2: from a range of different countries including Norway, Sweden, and
Speaker 2: the United States, and it included about twelve thousand people.
Speaker 1: So it's a really big group.
Speaker 2: And they basically wore tracking devices, which is something like
Speaker 2: a garment to see actually how much movement you're doing,
Speaker 2: and it really tracked how active they were in terms
Speaker 2: of heart rate, but also how much sedentary sitting time
Speaker 2: they had as part of their daily routines.
Speaker 1: They were followed for two years.
Speaker 2: Up to five years, so again a really strong data set,
Speaker 2: and they looked at several different outcome variables and health data,
Speaker 2: so heart disease, rears, cancer, diabetes, how much alcohol they
Speaker 2: were drinking, whether they were smoking. The first thing I'll
Speaker 2: say is that eight hundred people did die over that
Speaker 2: course of period.
Speaker 1: Keep in mind the people were over fifty.
Speaker 2: And the researchers found that people who were sedentary who
Speaker 2: sat down for more than twelve hours a day had
Speaker 2: a thirty eight percent higher risk than people who sat
Speaker 2: for just eight So that both is a really long
Speaker 2: period of time sitting, but just a four hour difference
Speaker 2: made a significant difference on the risk of death. Now,
Speaker 2: this was only observed in individuals who did less than
Speaker 2: twenty two minutes of moderate to vigorous physical activity per day.
Speaker 2: So if they managed to do twenty two minutes of exercise,
Speaker 2: so that might be a faster walk where your heart
Speaker 2: rate was elevated, it might be a gym class, It
Speaker 2: might be sort of doing a bit of a run
Speaker 2: walk with the dog in the morning. It might be
Speaker 2: actively paying with the kids, you know, and getting your
Speaker 2: heart rate up. Outside any of the above, you know,
Speaker 2: where you're actually getting a decent heart rate. It basically
Speaker 2: was highly protective against sitting. So not only is it
Speaker 2: about moving a bit more and sitting for less, you know,
Speaker 2: ideally eight hours or less, but just getting twenty two
Speaker 2: minutes of higher intensity movement. That could just be power
Speaker 2: walking through the shopping center in your lunch break to
Speaker 2: pick up stuff for dinner, and that significantly reduced the
Speaker 2: risk of a premature death. So I just thought that
Speaker 2: is such a good number. One twenty two is my birthday,
Speaker 2: it's the birthday of all my family, and it's power
Speaker 2: numbers for very lucky, easy to remember. But I think
Speaker 2: lean often when I'm speaking to clients, they will talk
Speaker 2: about needing to find the hour, needing to get to
Speaker 2: the gym, to drive there, to get changed, to have
Speaker 2: a shower in a busy life, and hours a long time,
Speaker 2: even longer if you've got a bigger commute. Twenty two
Speaker 2: minutes is doable in a lunch break. You don't even
Speaker 2: need to get changed. It's not about you know, sweating
Speaker 2: it out. It's just about vigor as something moving more quickly.
Speaker 2: And I think that's a fabulous message going into the
Speaker 2: holiday period. You just got to find twenty two minutes
Speaker 2: to do something different and to buffer the effect of
Speaker 2: sitting down, but significantly reducing your risk of premature death
Speaker 2: over the age of fifty.
Speaker 1: I love it. It's a fantastic study.
Speaker 3: Absolutely, And when you think about twenty two minutes, most
Speaker 3: of us get an hour for our lunch break. Occasionally
Speaker 3: some people all have some clients to say, look going
Speaker 3: to get thirty minutes. But on the large majority, I
Speaker 3: think most of us get an hour for our lunch break.
Speaker 3: Do most of us use that? No, most of us
Speaker 3: work through. Are we getting paid more to work through?
Speaker 4: Probably? Not.
Speaker 3: Big push in workplaces these days to really prioritize your
Speaker 3: physical and your mental health. So not taking your lunch break,
Speaker 3: that's on you. You know, our listeners, You're an adult.
Speaker 3: You need to make these decisions for yourself. Take a
Speaker 3: proper lunch break. It's you know, legal. You have to
Speaker 3: give your employees a proper lunch break every day. Most
Speaker 3: of us are getting an hour twenty two minutes. Out
Speaker 3: of that hour, you can go and sweat it out.
Speaker 3: You can run up and down some stairs. You can
Speaker 3: just do some push ups, some burpies in your office
Speaker 3: if that's what you want to do. You still have
Speaker 3: time for a quick shower, and you still have time
Speaker 3: to get in a really nourishing lunch so I really
Speaker 3: do find that this study Susie is super powerful. It
Speaker 3: was quite shocking though. The first time I read it
Speaker 3: remember kind of just like briefly scanning it to think, oh,
Speaker 3: what's a good study we can talk about on the podcast,
Speaker 3: what's something new, what's something trendy? And the first thing
Speaker 3: my eyes glazed over was eight hundred and five participants died,
Speaker 3: and I was like, what what.
Speaker 4: Is the study talking about?
Speaker 3: Then I went back and I read it probably and
Speaker 3: I was like, it followed twelve zerousand people, and I
Speaker 3: was like, that's you know, it's not a lot when
Speaker 3: you think about it was twelve thousand people overall.
Speaker 4: But then I read the.
Speaker 3: Next thing I read when my eyes glazed over, Susie
Speaker 3: was age fifty or older. I was like, they were
Speaker 3: only fifty, but no, they were fifty or older. So
Speaker 3: you know a large majority of the participants that diet
Speaker 3: may have been in their seventies, eighties, nineties, or you know,
Speaker 3: potentially even one hundred. So I would say the large
Speaker 3: majority of participants were you know, a lot older than
Speaker 3: their fifties. But it just goes to highlight that we
Speaker 3: don't have to do a lot, I think for so
Speaker 3: many of us, like you said, Susie, think we have
Speaker 3: to carve out that whole hour, the whole sixty minutes
Speaker 3: has to be spent exercising. Then you have to warm
Speaker 3: down and stretch, then you have to go shower, then
Speaker 3: you have to go eat something. For most of us,
Speaker 3: we think about exercises this huge two to three hour
Speaker 3: chunk of our day. But this study is really powerful
Speaker 3: because it's not really talking about weight loss, it's not
Speaker 3: really talking about aesthetics, it's not really talking about even
Speaker 3: building significant muscle mass. It's just talking about reducing your
Speaker 3: risk of premature debts. So if you want to grow
Speaker 3: up to see your kids have kids, if you want
Speaker 3: to grow up and actually enjoy your retirement, if you
Speaker 3: want to reach sixty seventy eighty years old and be
Speaker 3: in good health, you need to actually be getting your
Speaker 3: heart rate up each day. And Susie, my mum's a
Speaker 3: wonderfully sample of that. We know Sophie was always a
Speaker 3: dietician well before her time. We've always said that my
Speaker 3: mom plays squash. You know, she'd kicked me if I
Speaker 3: set her age on the podcast. But I can promise
Speaker 3: you that she looks far far far younger than she
Speaker 3: actually is, and she plays squash twice a week.
Speaker 4: Susie, that is one of.
Speaker 3: The high intensity sports that you can play.
Speaker 4: It is so hard.
Speaker 3: I played it, you know, all growing up your heart rate,
Speaker 3: Like you can get that jacked in like a couple
Speaker 3: of minutes playing squash.
Speaker 2: I told my husband he can't go back and play
Speaker 2: squash because I reckon he'll die. Like it is so
Speaker 2: high intensity. Like she is fit, fity.
Speaker 3: Sometimes her sets go to five like in squash, you know,
Speaker 3: you did five sets, and like intennis for women they
Speaker 3: only do three sets and squash you do five. It's
Speaker 3: crazy she like she's so fit. But having you know,
Speaker 3: getting that exercise up is important. We talk about steps
Speaker 3: all the time, but actively increasing your heart rate keeps
Speaker 3: your body healthy. So it doesn't matter how you do that.
Speaker 3: Like I said, you can run up and downstairs, you
Speaker 3: can play squash, you can go rock climbing, you can
Speaker 3: pick up your grandkids and throw them in the air
Speaker 3: twenty times. If that gets your heart rate up, that's
Speaker 3: important as well. But we have to do that lower
Speaker 3: intensity movement just to get that body generally moving. But
Speaker 3: we also need to focus on driving our heart rate
Speaker 3: up for those general health benefits and to keep us
Speaker 3: healthier and living longer long term.
Speaker 4: I really enjoyed the studies, Suzy.
Speaker 1: Yeah, no, I thought it was really good.
Speaker 2: And I agree with you one hundred percent about the
Speaker 2: lunch breaks because I have this conversation all the time
Speaker 2: with my clients. But I also myself because I'm seeing
Speaker 2: clients and will sit eight ten hours some days, which
Speaker 2: is I just know, so bad for my own body.
Speaker 2: I will really try and schedule something to do on
Speaker 2: the walk, so I'll only generally speak on the phone
Speaker 2: to people when I'm walking, so I'll sort of schedule
Speaker 2: something because that almost passes the time when you've actually
Speaker 2: got stuff to do. So I think as soon as
Speaker 2: you're starting to link it to a good podcast like
Speaker 2: the Nutrition Couch, you know you're calling a friend, you're
Speaker 2: doing something in that line because we're often scared to
Speaker 2: say it, but there's other people in the same boat.
Speaker 2: If you say to someone else in the office, or
Speaker 2: you know, I need to get my steps up, would
Speaker 2: you mind if we had it.
Speaker 1: On Could we do it on a could we do
Speaker 1: it on a walk?
Speaker 2: You know, all those things have to factor in, particularly
Speaker 2: for individuals who are spending extra amounts of time at work.
Speaker 2: They're not paid for, you know, those ten twelve hour days.
Speaker 2: Don't be scared to, you know, ask for that bit
Speaker 2: of time. But I think taking away from the getting change,
Speaker 2: the sweatiness, all of those bits and pieces, just being
Speaker 2: able to even stroll at a shopping center. I've got
Speaker 2: several clients who work close to a shopping center and
Speaker 2: they're not natural movers. And I'll say, just go and
Speaker 2: do the rounds of the shops at lunchtime, you know,
Speaker 2: do a few errands and that's okay. You know, it's
Speaker 2: better than nothing. And I thought, I just thought it
Speaker 2: was such a great message that it's not about time,
Speaker 2: it's about just getting it regularly and starting to factor
Speaker 2: it in. And that's a great goal as we move
Speaker 2: into the new year.
Speaker 3: Absolutely, And I'll just quickly add I work with a
Speaker 3: lady I think it must being about two years now
Speaker 3: and she just turned seventy and her I guess, fear
Speaker 3: in terms of movement, and this was very genuine. She
Speaker 3: didn't want to go outside. She didn't live in a
Speaker 3: very safe neighborhood. It's quite dark where she lives. She
Speaker 3: lived overseas the pavement and the concretes are quite uneven.
Speaker 3: So for her, the biggest barrier to getting out and
Speaker 3: moving was actually a safety issue. What we did is
Speaker 3: we got her to go into a local shopping center.
Speaker 3: I was gonna say supermarket, but big, you know, shopping
Speaker 3: center type thing. Over in Australia we have places like Westfields.
Speaker 3: It was the equivalent of that overseas, and she would
Speaker 3: just walk around so that it was flat, it was
Speaker 3: air condition, there was always like security guards and other
Speaker 3: people around. It really removed that safety barrier for her moving.
Speaker 3: And I think where she lived the shops were closed
Speaker 3: only I think on like a Sunday or something, but
Speaker 3: it was open six days of the week. So she
Speaker 3: would head into that shopping center six days a week
Speaker 3: and get her movement going. She would walk quite quickly
Speaker 3: and then slow down and have little breaks in between.
Speaker 4: There were seats she could sit down. For her really.
Speaker 3: Removed that barrier of it being a safe issue to
Speaker 3: move and she really found a practical solution.
Speaker 4: So I love shopping centers for movement.
Speaker 3: It's safe, the grounds flat, it's air condition, there's always
Speaker 3: people around.
Speaker 4: It's good motivation. I couldn't be more of a fan
Speaker 4: of shopping centers.
Speaker 3: If you live nearby, you know, if you've got a
Speaker 3: forty five minute commute, perhaps we need to find another
Speaker 3: option for you.
Speaker 2: Well, I think in Brisbane experiencing that heat one hundred
Speaker 2: percent place it's the air conditions, so go for it.
Speaker 2: Power the pavement and being dieticians, I think I would
Speaker 2: go to a supermarket at least every day, if not twice,
Speaker 2: so pounding those aisles, it does add up over time.
Speaker 2: You'll be surprised. So yeah, scouring for new products in
Speaker 2: the supermarket's a good way to get a few steps
Speaker 2: up as well.
Speaker 4: Twice a day. You should buy some shares with Colson Woworth.
Speaker 1: Oh, I should absolutely anyway. And you've got an.
Speaker 2: Amazing case study for us, which is very inspiring at
Speaker 2: this time of year, where your client sort of just
Speaker 2: really fiddled with their ex I'm ASSUMINGX of female. She
Speaker 2: fiddled with her training, which I think is that a
Speaker 2: really interesting example of how powerful it is changing mixing
Speaker 2: up the types of training.
Speaker 3: Absolutely, and I want to be transparent. Of course we
Speaker 3: did fiddle with her nutrition as well. So she started
Speaker 3: on the program with me and my coaching service, and
Speaker 3: you know, we set her up with a great nutrition
Speaker 3: planet was personalized to her, it was practical, But what
Speaker 3: she really struggled with was actually sticking to the deficit.
Speaker 3: She was eating great food, she was eating the correct portions,
Speaker 3: but she was finding it really hard to stick to
Speaker 3: that amount of food that she knows she needed to
Speaker 3: eat to actually achieve a deficit to elicit fat loss
Speaker 3: because she was hungry. Now, the type of training she
Speaker 3: was doing wasn't actually supporting her weight loss goal, right,
Speaker 3: you would think, or intuitively people would think. Myself included
Speaker 3: back in the day that the more intensely you exercise,
Speaker 3: the harder you exercise, the more you got your sweat up,
Speaker 3: the more fat you're going to burn. Right, particularly if
Speaker 3: you know we're looking at those calories burn percession. We
Speaker 3: might be on a bike at the gym, and sometimes
Speaker 3: those bikes or those rollers have you know, the calories
Speaker 3: up on the screen. Sometimes that can be one of
Speaker 3: in my experience, the worst things for fat loss is
Speaker 3: actually trying to outburn the calories in your workout. Really,
Speaker 3: what we want to think about is thinking about nutrition,
Speaker 3: controlling your fat loss, and then using training to you know,
Speaker 3: improve your sleep, improve your mood.
Speaker 4: Improve your strength.
Speaker 3: The cardiovascular benefits of exercise. So what she was doing, Susie,
Speaker 3: if she was at a gym and they had a
Speaker 3: lot of those high intensity type classes, the pumps, the
Speaker 3: hit type classes where you get your heart rate up,
Speaker 3: you're jumping up and down all the time, a lot
Speaker 3: of aerobic style classes. She was doing them, Susie, one
Speaker 3: to two times a day, six to seven times a week.
Speaker 3: So the first thing I said to her is that
Speaker 3: it is far too much like you are over trying
Speaker 3: and that is why you were hungry. So it wasn't
Speaker 3: that she was, I guess, cheating her diet quote unquote.
Speaker 3: It wasn't that she wasn't trying. It wasn't anything a boy.
Speaker 3: The fact that she was genuinely hungry all of the
Speaker 3: time because she was training so much. To what I
Speaker 3: said to her is let's cut down the amount of
Speaker 3: sessions that you're doing. Reduce her down to just one
Speaker 3: a day. Now, this lady was someone that just loved exercise.
Speaker 3: You know those people, Susan, that just genuinely love exercise.
Speaker 3: And the thought of me suggesting that she don't exercise
Speaker 3: every day and even just have one rest day week,
Speaker 3: she was horrified. I was like, it's okay to have
Speaker 3: a rest day, and she's like, I know, it's okay,
Speaker 3: but I don't want to. I love it, like she
Speaker 3: could have been a fitness instructor in another life because
Speaker 3: she just loved exercise that much. But I said to
Speaker 3: her that sometimes even though you'd love it, it's actually
Speaker 3: really important to have a rest day, even if you
Speaker 3: don't feel like your body needs it. So we reduce
Speaker 3: the amount of sessions that she was doing to one
Speaker 3: a day maximum, and they weren't all high intensity suits
Speaker 3: because what I find in my experience is the higher
Speaker 3: intensity you exercise for most people in the initial stages,
Speaker 3: so thirty to sixty minutes, even an hour or two
Speaker 3: after the session, the hunger is diminished, right, and then
Speaker 3: it ramps up, particularly that night, particularly the next day,
Speaker 3: and into the week as well, and you're almost like
Speaker 3: trying to play catch up the whole time. Chryna stay
Speaker 3: on top of this like crazy, crazy hunger. So what
Speaker 3: we did is we swapped her to what I call
Speaker 3: that lower intensity type of exercise she was working. Eventually
Speaker 3: lined her up with a personal trainer as well, because
Speaker 3: one of the barriers for her doing more resistance or
Speaker 3: weight based sessions. Was that she didn't feel confident, so
Speaker 3: she enlisted a personal trainer within the gym. She was
Speaker 3: doing I think remember about two to three weight based
Speaker 3: sessions a week, and the rest of that was just
Speaker 3: general walking and she would mix it up. Sometimes she'd
Speaker 3: go for a hike, sometimes she'd catch up with her friend.
Speaker 3: Sometimes she'd just do a bit of walking on the treadmill,
Speaker 3: and she'd do that at varying sort of intensity. Sometimes
Speaker 3: it was an incline, sometimes it was just on the flat.
Speaker 3: Sometimes it was walking very quickly. Sometimes it was just
Speaker 3: a really slow paced thing where she'd listen to a podcast.
Speaker 3: So just changing up that type of exercise then allowed
Speaker 3: her to stick to the deficit, and over the course
Speaker 3: of twelve week Susie she lost eight point six kilos.
Speaker 3: That's an amazing result. And she'd said to me, I've
Speaker 3: been trying to lose weight for the better part of
Speaker 3: three years. It wasn't that she was doing anything wrong.
Speaker 3: It wasn't that she was like self sabotaging herself or
Speaker 3: falling off the wagon. It was just that she was
Speaker 3: over exercising and she was doing that type of exercise
Speaker 3: that made her hungry all of the time, so the
Speaker 3: portions that she needed to eat to lose weight, she
Speaker 3: couldn't actually stick to that because she was so hungry.
Speaker 3: But when we swapped her to more of that low
Speaker 3: intensity exercise, sure she still felt hunger occasionally, but it's
Speaker 3: that type of hunger where it's manageable. You're like, well,
Speaker 3: I'm hungry, but I've got lunch in an hour or no,
Speaker 3: dinner's coming up.
Speaker 4: It's around the corner. I can wait.
Speaker 3: It's not like you have that lunch and an hour
Speaker 3: later you're like, oh my goodness, I'm so hungry, give
Speaker 3: me something to eat. It wasn't that type of bottomless
Speaker 3: pit type of hunger anymore. So she found it a
Speaker 3: lot more manageable, and day to day she was actually
Speaker 3: able to really stay on track and nail those portions
Speaker 3: for fat loss. So I think it's a really important,
Speaker 3: I guess reflection for people our listeners to really look
Speaker 3: at the type of training that, even if you genuinely
Speaker 3: love it, sometimes most of our clients are overexercising, Susie
Speaker 3: or the under exercising. It's very rare that we see
Speaker 3: people doing the right amount of training for their goals,
Speaker 3: isn't it?
Speaker 1: What I see?
Speaker 2: And what I think monitoring devices like garments for are
Speaker 2: so powerful is first of all, when I'm starting with
Speaker 2: a client, they're generally undermoving and just to gradually increase
Speaker 2: the movement over time. So I think the data shows
Speaker 2: that when you're paying attention to steps, you do an
Speaker 2: average of two thousand more just by being mindful about it.
Speaker 2: And whilst we all do have a potometer on the phone,
Speaker 2: we're often not carrying it. You would argue is it accurate?
Speaker 2: So certainly self monitoring devices are extremely powerful. But the
Speaker 2: second group I will use it for is not dissimilar
Speaker 2: to your client presentation, is they might be training, but
Speaker 2: I'm really questioning intensity. So I'll describe it that they're
Speaker 2: maintaining they're not training, because human bodies are very smart
Speaker 2: and they really get efficient, and often things that were
Speaker 2: giving you a really elevated heart rate three or six
Speaker 2: months ago are no longer. You know, you might be
Speaker 2: sitting at one twenty one thirty when with your age,
Speaker 2: you might need to get up to one forty one
Speaker 2: fifty even one sixty to get into fat burning. So
Speaker 2: I find for clients who are training but not getting
Speaker 2: results or even overtraining like your client example, they really
Speaker 2: give that specificity that's required to adjust accordingly, because a
Speaker 2: lot when it comes to say losing the last five
Speaker 2: kilos or a relatively small amount of weight it say
Speaker 2: anything less than ten kilos, you're already quite fit. Really
Speaker 2: it's about shaping the body and getting body fat down.
Speaker 2: You know, you might be seventy, you want to be
Speaker 2: sixty or eighty. You want to be seventy but much leaner.
Speaker 2: It's about changing body composition so you don't want to
Speaker 2: keep maintaining muscle mass. You've often got to change the
Speaker 2: training to be able to lose both fat and some muscle,
Speaker 2: because you can't just lose fat mass you're going to
Speaker 2: lose both, so you're really adjusting body compositions. So that
Speaker 2: kind of what you're doing with that client, where you're
Speaker 2: adjusting weights or the type of resistance training and the
Speaker 2: amounts of cardio and in this instant bringing heart rate
Speaker 2: down because it's an overtraining effect, is very very specific knowledge.
Speaker 2: So when you've got data from monitoring devices like garment,
Speaker 2: very powerful to be able to do so for anyone
Speaker 2: in your family who is a trainer, going to CrossFit,
Speaker 2: going to the gym regularly weights and perhaps still not
Speaker 2: happy with their body composition. It's a great investment to
Speaker 2: have one of those devices to really adjust your training
Speaker 2: and get the specificity that you're needing to get the
Speaker 2: results you're looking for. So that's a beautiful case study.
Speaker 2: And yeah, heart rate and monitoring can be very powerful
Speaker 2: or even leand just for sleep, because the data shows
Speaker 2: that if you've had terrible sleep or your heart rates
Speaker 2: elevated in the morning, it really should influence the type
Speaker 2: of training you do or as well with the menstrual cycle,
Speaker 2: so that will affect fatigue, recovery, heart rate, all those things,
Speaker 2: and that can sort of dictate maybe it's not a
Speaker 2: great day for a run, it's a better day to
Speaker 2: go for a swim. So I think as we learn
Speaker 2: more about individualized training regimes and with data like that
Speaker 2: for sleep, etc. We learn a lot more about our
Speaker 2: body and we can adjust our schedules accordingly.
Speaker 3: Absolutely, And I think I'll just make a final point here, Susie.
Speaker 3: I think it's a really important time of year as
Speaker 3: well when we're talking about monitoring your exercise and lists.
Speaker 3: The help of a professional like Susie and I can
Speaker 3: give some general advice around exercise and changing it up
Speaker 3: and doing some different things. But if you walk into
Speaker 3: a gym and you have no idea what to do,
Speaker 3: if you've been doing the same type of exercise for one, two, three,
Speaker 3: five years and you're not getting the results that you want,
Speaker 3: and this is the help of a professional, and it
Speaker 3: might be a qualified personal trainer, it might be an
Speaker 3: exercise physiologist if you've got some rehable injury issues, if
Speaker 3: you're getting pain when you exercise, or even.
Speaker 4: A physiotherapist as well.
Speaker 3: I've seen lots of physios in the past, Susie, for
Speaker 3: injury you know management, they've managed the injury, then they
Speaker 3: give me programs to progress from there. And after I
Speaker 3: gave birth to both my girls, I saw a specific
Speaker 3: women's health physio for my postpart and training and return
Speaker 3: to exercise period of plow. So we cannot, you know,
Speaker 3: stress the importance and enough, Susie of linking up with
Speaker 3: qualified professionals. And I feel like within the nutrition and
Speaker 3: exercise space, because there's so much available free online, people think, well,
Speaker 3: I know how to eat, it's easy, I'll just do
Speaker 3: it myself. Well, I know how to exercise. It's easy,
Speaker 3: I'll do it myself. Well, we often see clients who
Speaker 3: are nursing, you know, pretty significant injuries because they've overdone
Speaker 3: things because the technique hasn't been right, because I have
Speaker 3: been overtraining and underfueling. So it's a really important time
Speaker 3: of year to invest in yourself, because there is no
Speaker 3: better investment than actually investing in yourself and getting some
Speaker 3: personalized expert advice. Make sure you're not just hitting up
Speaker 3: your favorite influence as a six pack on Instagram to
Speaker 3: ask for a training program. Make sure you're actually getting
Speaker 3: some personalized advice based on your body, your goals, your
Speaker 3: training background, and if you've got any sort of injury
Speaker 3: risk that they need to manage as well.
Speaker 1: Yeah, one hundred percent.
Speaker 2: All right, Well, our final question of the day is
Speaker 2: actually a great one that you've come up with for
Speaker 2: our script to daily and because it comes up quite
Speaker 2: regularly and often, what clients will do naturally is perhaps
Speaker 2: not the best choice, So I thought it lends itself
Speaker 2: to a really great discussion. The question is I exercise
Speaker 2: after dinner? Should I come home and then eat or
Speaker 2: just go to bed. So I'll kick off and say, oh,
Speaker 2: there's so many sort of ifs and butts with this question.
Speaker 2: So the first thing I would say, it really depends
Speaker 2: on your dietary goals. If one of your dietary goals
Speaker 2: is to gain lean muscle tissue, I would absolutely say
Speaker 2: you should eat and recover after the session. So you
Speaker 2: don't want to go to bed with sort of two
Speaker 2: three hours since your last meal, because you'll basically be
Speaker 2: burning through muscle baths overnight and not gain lean tissue.
Speaker 2: So I would certainly encourage a client in that situation
Speaker 2: to come home and have a serve of carbon protein,
Speaker 2: you know, maybe a high protein yogurt and a piece
Speaker 2: of fruit or a slice of toast with some cheese
Speaker 2: or tuna. So that's one example. But if I had
Speaker 2: a client who was wanting to lose body fat, I
Speaker 2: would probably, particularly if it was getting onto eight or
Speaker 2: nine at night, be very happy for them to go
Speaker 2: to bed without eating. But if they then had had
Speaker 2: dinner at five or six and were starving at nine,
Speaker 2: I would say, I think you should eat something small.
Speaker 2: So I think there's a lot of nuances in this
Speaker 2: question depending on what your personal goals are.
Speaker 1: As a general rule of.
Speaker 2: Thumb, I don't really like people eating after about eight
Speaker 2: or nine at night, because I'm trying to achieve that
Speaker 2: twelve hour fast that we know is ideal for digestive
Speaker 2: health long term, and we need a good break without eating.
Speaker 2: But if it was earlier than that, and you'd sort
Speaker 2: of exercise at six home at seven, I would say
Speaker 2: you probably do eat a small snack, but a small
Speaker 2: snack is something like a couple of viteweights and a
Speaker 2: slice of cheese or yogurt. Because one thing I do
Speaker 2: see Leanne is the clients who'll push their day back
Speaker 2: and they might not have a significant dinner, but then
Speaker 2: they'll come back and have cereal or toast, and that
Speaker 2: isn't ideal for fat loss either. So I really think
Speaker 2: the answer to this question comes down to what your
Speaker 2: goals are, but also naturally what your body's telling you.
Speaker 2: And if you're not certainly not hungry and don't want
Speaker 2: to gain the muscle tissue, there's certainly nothing wrong with
Speaker 2: going to bed without eating. You've sort of got to
Speaker 2: pay attention to what your body's telling you as well.
Speaker 2: But there's probably seven different answers to the question depending
Speaker 2: on your goals.
Speaker 3: Hundre percent like I think we'd probably need a little
Speaker 3: bit more context around this in terms of your goals.
Speaker 3: But I would say, if I had to choose a
Speaker 3: black and white answer, which we know, Susie, nutrition is
Speaker 3: never black and white, it is never black and white.
Speaker 3: But I know I listen, so like Leanne, I just
Speaker 3: want to know your opinion. So this is my opinion, Susi.
Speaker 3: I would say for the large majority of people, I
Speaker 3: would be recommending that they did eat, because I really
Speaker 3: feel like our metabolic health is one of the most
Speaker 3: important things. So I want all of my clients to
Speaker 3: be at least maintaining, if not building, lean muscle mass,
Speaker 3: because muscles are metabolically active tissue, right, we want it
Speaker 3: to grow. The more muscle mass we have, the better
Speaker 3: a metabolism, the better fat losses over time. So sure
Speaker 3: we might make some small winds on the scale by
Speaker 3: not eating, but longer term, we're supporting ourselves metabolically far
Speaker 3: better by having a little something. And there's some great
Speaker 3: high protein yogats on the market, Susi. They're one hundred calories,
Speaker 3: like some of them are ninety one hundred calories, right,
Speaker 3: that's an awesome option to get in fifteen sixteen grams
Speaker 3: of protein and a small amount of carbs. If that's
Speaker 3: all that you want to do, that's great. If not,
Speaker 3: I would feel like if the goal is to gain
Speaker 3: some lean muscle tissue, I think that you should be
Speaker 3: pushing a little bit more like you should be having
Speaker 3: a high protein yogat with a sprinkle of seeds and
Speaker 3: a piece of fruit to really maximize the carbohydrate and
Speaker 3: the protein that goes in there. But I think for
Speaker 3: the large majority of people, we should be considering something.
Speaker 3: I think most of us should be, probably especially if
Speaker 3: the training session is happening after about seven pm, Like
Speaker 3: if you're heading to the gym seven seven thirty eight
Speaker 3: pm or later. I really do think you should be
Speaker 3: eating before you go, waiting an hour or two and
Speaker 3: then training. But it's a timing I mean, it's all
Speaker 3: about timing, right, you know. Do someone train at five
Speaker 3: pm and consider that dinner or does someone train at
Speaker 3: eight pm? Like some of my clients eat at five pm,
Speaker 3: some of them eat at eight pm. It's also personalized
Speaker 3: at individuals, but I think that you should be trying
Speaker 3: to do that training session well fueled, particularly if your
Speaker 3: goal is to get fit of faster stronger lift some
Speaker 3: heavier weight, and I really think that should be the
Speaker 3: goal for all of us, Susie, we should be training
Speaker 3: to maximize performance. Why are we just going there to
Speaker 3: get it done and burn some calories. I really do
Speaker 3: think we should all be aiming to make progress. So
Speaker 3: we want to be the large majority of us training
Speaker 3: with the bit of fuel on board and actually recovering
Speaker 3: properly with nutrition from our training session. So I'm a
Speaker 3: big fan of actually having a well balanced snack then training,
Speaker 3: then coming home for dinner or having dinner and then
Speaker 3: training and having a well balanced snack after dinner, even
Speaker 3: if it's just a high protein yogurt and a small
Speaker 3: piece of fruit. That for the large majority of people
Speaker 3: is a good option. Particularly and it's about the type
Speaker 3: of training. Did you go and do a yoga clast
Speaker 3: or did you do twenty five minutes of hit style
Speaker 3: sprints hard out or did you go and just hit
Speaker 3: a PB in your back squad? So I really do
Speaker 3: think it's the type of training that you do as well,
Speaker 3: which would be dependent on the recovery fuel that you
Speaker 3: have after your session. So another good I guess questions
Speaker 3: easy to get some personalized advice if you're really not sure,
Speaker 3: if you couldn't, I guess, take what Susie and I
Speaker 3: have said and come out with a definite outcome for yourself.
Speaker 3: Probably a good idea to touch base with a sports
Speaker 3: dietisian and really get some personalized advice.
Speaker 4: But that's my thoughts.
Speaker 3: I really do feel like all of my clients should
Speaker 3: be aiming to train, to perform and improve and actually
Speaker 3: aiming to improve their muscle mass and them metabolism long
Speaker 3: term as well.
Speaker 2: Perfect all right, Well, that brings us to the end
Speaker 2: of our special episode sponsored by Garment to help you
Speaker 2: all become more active and mindful of your exercise over
Speaker 2: the silly season. If you haven't done so, please continue
Speaker 2: to subscribe and tell your friends about us so we.
Speaker 1: Can continue to grow.
Speaker 2: And we've got a lovely range of products if you
Speaker 2: want to share that for some Christmas gifts at the.
Speaker 1: Nutritioncaps dot com and we'll see you.
Speaker 2: On Wednesday for our regular midweek motivation your episode drop
Speaker 2: have a very active week.
Speaker 4: Thanks for listening.