WEBVTT - Exercising to Reduce Health Risk: How Much is Enough? How Changing Your Exercise Routine Can Assist Weight Loss. Should You Eat After Exercising late? 0:00:00.800 --> 0:00:02.759 Do you find exercise too hard? 0:00:03.279 --> 0:00:06.080 Perhaps you struggle to find the time or the motivation 0:00:06.200 --> 0:00:09.600 to move regularly well. In today's episode, we share a 0:00:09.800 --> 0:00:12.560 hot off the press new study which shows you the 0:00:12.600 --> 0:00:15.800 perfect amount of time to exercise to reduce your health risks, 0:00:16.120 --> 0:00:19.320 and the best bit is probably far less time than 0:00:19.360 --> 0:00:21.520 you think, as well as how long you should be 0:00:21.600 --> 0:00:24.400 moving forward. We also chat through a client case study 0:00:24.520 --> 0:00:27.480 where we simply change up her exercise program and this 0:00:27.560 --> 0:00:30.720 has helped finally achieve her weight loss goals. And our 0:00:30.760 --> 0:00:34.520 listener question is all about exercising after dinner and whether 0:00:34.640 --> 0:00:36.839 you should or not. And we always want to be 0:00:36.840 --> 0:00:39.080 transparent with you guys, so we wanted to know that 0:00:39.120 --> 0:00:42.040 today's episode is brought to you by our wonderful friends 0:00:42.080 --> 0:00:44.520 at Garmen, who are helping you get off the couch 0:00:44.560 --> 0:00:47.680 this Christmas with the help of their new venue. 0:00:47.240 --> 0:00:48.360 Three Sports Watch. 0:00:48.600 --> 0:00:48.760 Hi. 0:00:48.800 --> 0:00:51.480 I'm Susie Burrow and Emily and Wood and each week 0:00:51.520 --> 0:00:54.040 we bring you The Nutrition Couch, the bi weekly podcast 0:00:54.080 --> 0:00:56.120 talking about everything that is new in the world of 0:00:56.200 --> 0:01:00.720 nutrition and exercise and Leanne. We're very excited because I 0:01:00.760 --> 0:01:03.880 think it's such an amazing time of year to be 0:01:04.000 --> 0:01:08.080 talking about moving because obviously it's a nutrition couch podcast, 0:01:08.240 --> 0:01:12.679 it is all about food diets weight loss, but let's 0:01:12.680 --> 0:01:15.120 be honest, that's only one half of the energy balance equation, 0:01:15.760 --> 0:01:17.760 and the movement is just as important. And this is 0:01:17.760 --> 0:01:20.400 something I certainly am talking about with my clients all 0:01:20.440 --> 0:01:22.960 the time. At the moment that the days are longer, 0:01:23.600 --> 0:01:26.440 you know, the schedules become more flexible as the kids 0:01:26.480 --> 0:01:28.120 finish school. 0:01:27.680 --> 0:01:30.199 And really we should actually be moving more. 0:01:30.200 --> 0:01:34.120 And I know myself over the holidays, I cannot wait 0:01:34.360 --> 0:01:36.920 to get away for a good week to a quiet 0:01:36.959 --> 0:01:39.800 plot of New South Wales on the beach, where I 0:01:39.840 --> 0:01:41.600 know I will be able to move more than I 0:01:41.720 --> 0:01:43.919 have for the past three to six months. It's actually 0:01:43.920 --> 0:01:45.440 my favorite time of year. I know that I'm going 0:01:45.480 --> 0:01:48.000 to feel leaner, fitter. But I think many of us 0:01:48.000 --> 0:01:50.280 don't necessarily think of the holidays like that. We think 0:01:50.320 --> 0:01:52.000 of it more as a time to do less and 0:01:52.040 --> 0:01:53.680 eat more. And now, when do we start a new 0:01:53.760 --> 0:01:57.760 year feeling really, you know, way down and heavy. So 0:01:57.840 --> 0:01:59.720 I thought it was just such an opportune time to 0:01:59.720 --> 0:02:02.520 be talking about this, going into the holiday period where 0:02:02.520 --> 0:02:04.640 it's both Christmas and a few days off, and of course, 0:02:04.680 --> 0:02:06.320 the glorious weather at this time of year. 0:02:07.160 --> 0:02:09.320 Absolutely, I think movement at this time of year is 0:02:09.400 --> 0:02:11.079 here but to give. If you're like me and you 0:02:11.160 --> 0:02:13.800 live in the Sunshine State, sometimes it can be just 0:02:13.800 --> 0:02:15.680 that little bit too hot to move. You might think 0:02:15.680 --> 0:02:17.840 the weather warms up, it's not raining as much, you're 0:02:17.840 --> 0:02:20.680 not shivering through winter. But often we hear the opposite 0:02:20.720 --> 0:02:22.520 excuse from our clients where they go, well, now it's 0:02:22.560 --> 0:02:23.639 too hot to exercise. 0:02:23.680 --> 0:02:24.799 Now it's too hot to move. 0:02:25.080 --> 0:02:26.880 So I really do feel like it's a great time 0:02:26.919 --> 0:02:29.640 of year to be talking about those practical movement tips. 0:02:29.680 --> 0:02:31.480 And like you said, you don't want to head into 0:02:31.560 --> 0:02:34.120 a new year, like a brand new fresh year, feeling 0:02:34.200 --> 0:02:37.000 way down and heavy and making really crappy choices through 0:02:37.040 --> 0:02:39.480 December and feeling like you're starting a new year on 0:02:39.560 --> 0:02:41.480 the wrong foot. So we really want to give our 0:02:41.480 --> 0:02:43.959 listeners those practical tips today to start off on the 0:02:44.080 --> 0:02:46.760 right foot and to really kick off twenty twenty four 0:02:46.880 --> 0:02:51.120 feeling wonderful in their body instead of actually feeling guilty 0:02:51.120 --> 0:02:54.120 and annoyted themselves and making crappy choices all through December. 0:02:54.680 --> 0:02:56.480 True, and I don't disagree with you, actually because I 0:02:56.480 --> 0:02:59.839 haven't spent a lot of time up in Brisbane where 0:02:59.840 --> 0:03:02.800 you are until we sort of met, and it is 0:03:02.919 --> 0:03:06.359 really hot. And what I also have learned is that 0:03:06.480 --> 0:03:08.520 you know, I'm in Sydney, so you know, getting up 0:03:08.560 --> 0:03:11.120 at five am is sort of a bit extreme encouraging 0:03:11.120 --> 0:03:13.360 people to do that, but certainly that's kind of the 0:03:13.400 --> 0:03:15.560 norm where you are because the days are different with 0:03:15.760 --> 0:03:19.360 so it's certainly important that you link your lifestyle choices 0:03:19.400 --> 0:03:22.040 to what fits in best with you. That's a classic example. 0:03:22.080 --> 0:03:24.400 If you are in a hot state, obviously it's not 0:03:24.440 --> 0:03:25.799 going to make sense to do it training in the 0:03:25.840 --> 0:03:28.520 middle of the day, so maybe having exercise equipment at 0:03:28.520 --> 0:03:30.480 home is a much more viable option. And I really 0:03:30.560 --> 0:03:32.760 encourage my clients to spend time thinking about what they 0:03:32.800 --> 0:03:34.840 will do rather than what they think they should do, 0:03:35.200 --> 0:03:37.160 because how many of us have got a gym membership 0:03:37.240 --> 0:03:40.640 or even exercise equipment at home and it doesn't get touched. 0:03:40.680 --> 0:03:43.160 So it's really about considering if we have to do 0:03:43.200 --> 0:03:44.800 this much. We'll talk a minute about how much is 0:03:44.800 --> 0:03:47.160 a minimum, but if we need to move our bodies 0:03:47.160 --> 0:03:48.920 each day and get our heart rate up, you know 0:03:49.160 --> 0:03:51.760 regularly throughout the week, how am I actually going to 0:03:51.800 --> 0:03:53.400 do it? Is it teaming with a friend? Do I 0:03:53.440 --> 0:03:55.440 need to pay a personal trainer? Do I need to 0:03:55.440 --> 0:03:56.920 get up at five? Do I need to get my 0:03:56.960 --> 0:03:58.400 husband to go with me after dinner? 0:03:58.440 --> 0:03:58.520 Like? 0:03:58.640 --> 0:04:00.960 Actually, when am I going to do it? As opposed 0:04:01.040 --> 0:04:04.000 to thinking you're going to and then it just never happens. 0:04:04.040 --> 0:04:06.720 There's a level of acceptance certainly that comes from exercise, 0:04:06.760 --> 0:04:08.520 and to a certain degree you've got to enjoy it 0:04:08.560 --> 0:04:11.760 absolutely and you know, yes, acceptance, but also find something 0:04:11.800 --> 0:04:13.840 that's not such a burden that basically it just never 0:04:13.880 --> 0:04:16.400 happens because there's always an excuse, whether it's too hot, 0:04:16.440 --> 0:04:19.520 too cold, windy days or too short whatever, there's always 0:04:19.560 --> 0:04:20.919 something if you don't want to do it, Whereas at 0:04:21.000 --> 0:04:23.320 least if you can put a positive spin on it 0:04:23.360 --> 0:04:26.240 in terms of what you enjoy socially, going to a gym, 0:04:26.279 --> 0:04:29.000 paying someone can really help. But this was an amazing 0:04:29.000 --> 0:04:31.200 new study land that you found. We actually took it 0:04:31.240 --> 0:04:33.200 from an article on The Conversation, which is a very 0:04:33.200 --> 0:04:36.320 respected scientific sort of place of publication, just this year, 0:04:36.400 --> 0:04:39.640 just very recently, and it was looking at individuals over 0:04:39.680 --> 0:04:42.520 the age of fifty and what was going to be 0:04:42.560 --> 0:04:45.960 sort of the ideal amount of higher intensity training, particularly 0:04:45.960 --> 0:04:48.200 for people who were sitting all day. And I would 0:04:48.200 --> 0:04:50.760 say that's eighty percent of my clients, including myself. You know, 0:04:50.800 --> 0:04:53.760 you get up driving kids to school, sitting in traffic, 0:04:53.800 --> 0:04:56.320 commuting with work on the train, and then of course 0:04:56.480 --> 0:04:59.040 most of us are at desk jobs, you know, six, eight, ten, 0:04:59.120 --> 0:05:01.360 twelve hours and then sit down and get exhausted. So 0:05:01.680 --> 0:05:04.920 you can see how our activity levels and metabolic rate 0:05:04.960 --> 0:05:07.440 has been so negatively impact just by the course of 0:05:07.480 --> 0:05:10.440 life over the past twenty thirty forty years. So this 0:05:10.600 --> 0:05:13.640 was a study that combined quite a big data set 0:05:13.720 --> 0:05:16.680 from a range of different countries including Norway, Sweden, and 0:05:16.720 --> 0:05:20.680 the United States, and it included about twelve thousand people. 0:05:20.440 --> 0:05:21.640 So it's a really big group. 0:05:22.000 --> 0:05:25.039 And they basically wore tracking devices, which is something like 0:05:25.080 --> 0:05:27.599 a garment to see actually how much movement you're doing, 0:05:27.880 --> 0:05:30.200 and it really tracked how active they were in terms 0:05:30.200 --> 0:05:32.520 of heart rate, but also how much sedentary sitting time 0:05:32.600 --> 0:05:34.400 they had as part of their daily routines. 0:05:34.880 --> 0:05:37.080 They were followed for two years. 0:05:36.720 --> 0:05:39.440 Up to five years, so again a really strong data set, 0:05:39.839 --> 0:05:43.159 and they looked at several different outcome variables and health data, 0:05:43.200 --> 0:05:46.720 so heart disease, rears, cancer, diabetes, how much alcohol they 0:05:46.720 --> 0:05:49.680 were drinking, whether they were smoking. The first thing I'll 0:05:49.680 --> 0:05:51.600 say is that eight hundred people did die over that 0:05:51.640 --> 0:05:52.280 course of period. 0:05:52.360 --> 0:05:53.880 Keep in mind the people were over fifty. 0:05:54.640 --> 0:05:58.000 And the researchers found that people who were sedentary who 0:05:58.080 --> 0:06:01.320 sat down for more than twelve hours a day had 0:06:01.360 --> 0:06:04.799 a thirty eight percent higher risk than people who sat 0:06:04.839 --> 0:06:07.280 for just eight So that both is a really long 0:06:07.279 --> 0:06:09.560 period of time sitting, but just a four hour difference 0:06:09.600 --> 0:06:12.520 made a significant difference on the risk of death. Now, 0:06:12.680 --> 0:06:17.159 this was only observed in individuals who did less than 0:06:17.240 --> 0:06:21.360 twenty two minutes of moderate to vigorous physical activity per day. 0:06:21.640 --> 0:06:23.960 So if they managed to do twenty two minutes of exercise, 0:06:24.040 --> 0:06:25.840 so that might be a faster walk where your heart 0:06:25.880 --> 0:06:28.800 rate was elevated, it might be a gym class, It 0:06:28.880 --> 0:06:30.320 might be sort of doing a bit of a run 0:06:30.360 --> 0:06:32.479 walk with the dog in the morning. It might be 0:06:32.520 --> 0:06:34.560 actively paying with the kids, you know, and getting your 0:06:34.560 --> 0:06:37.400 heart rate up. Outside any of the above, you know, 0:06:37.400 --> 0:06:40.400 where you're actually getting a decent heart rate. It basically 0:06:40.480 --> 0:06:43.839 was highly protective against sitting. So not only is it 0:06:43.839 --> 0:06:46.440 about moving a bit more and sitting for less, you know, 0:06:46.480 --> 0:06:50.120 ideally eight hours or less, but just getting twenty two 0:06:50.120 --> 0:06:52.520 minutes of higher intensity movement. That could just be power 0:06:52.600 --> 0:06:54.880 walking through the shopping center in your lunch break to 0:06:54.920 --> 0:06:58.720 pick up stuff for dinner, and that significantly reduced the 0:06:58.880 --> 0:07:01.839 risk of a premature death. So I just thought that 0:07:01.920 --> 0:07:04.080 is such a good number. One twenty two is my birthday, 0:07:04.320 --> 0:07:06.520 it's the birthday of all my family, and it's power 0:07:06.600 --> 0:07:09.600 numbers for very lucky, easy to remember. But I think 0:07:09.680 --> 0:07:12.320 lean often when I'm speaking to clients, they will talk 0:07:12.400 --> 0:07:15.320 about needing to find the hour, needing to get to 0:07:15.360 --> 0:07:17.640 the gym, to drive there, to get changed, to have 0:07:17.680 --> 0:07:20.440 a shower in a busy life, and hours a long time, 0:07:20.520 --> 0:07:22.880 even longer if you've got a bigger commute. Twenty two 0:07:22.920 --> 0:07:25.280 minutes is doable in a lunch break. You don't even 0:07:25.320 --> 0:07:27.560 need to get changed. It's not about you know, sweating 0:07:27.600 --> 0:07:30.240 it out. It's just about vigor as something moving more quickly. 0:07:30.880 --> 0:07:32.640 And I think that's a fabulous message going into the 0:07:32.640 --> 0:07:34.679 holiday period. You just got to find twenty two minutes 0:07:34.720 --> 0:07:37.280 to do something different and to buffer the effect of 0:07:37.280 --> 0:07:40.800 sitting down, but significantly reducing your risk of premature death 0:07:40.840 --> 0:07:41.760 over the age of fifty. 0:07:41.800 --> 0:07:43.280 I love it. It's a fantastic study. 0:07:43.840 --> 0:07:45.880 Absolutely, And when you think about twenty two minutes, most 0:07:45.880 --> 0:07:47.960 of us get an hour for our lunch break. Occasionally 0:07:47.960 --> 0:07:49.640 some people all have some clients to say, look going 0:07:49.720 --> 0:07:51.880 to get thirty minutes. But on the large majority, I 0:07:51.880 --> 0:07:53.720 think most of us get an hour for our lunch break. 0:07:53.880 --> 0:07:56.120 Do most of us use that? No, most of us 0:07:56.200 --> 0:07:58.560 work through. Are we getting paid more to work through? 0:07:58.880 --> 0:07:59.520 Probably? Not. 0:08:00.040 --> 0:08:03.520 Big push in workplaces these days to really prioritize your 0:08:03.560 --> 0:08:06.559 physical and your mental health. So not taking your lunch break, 0:08:06.760 --> 0:08:08.920 that's on you. You know, our listeners, You're an adult. 0:08:09.000 --> 0:08:11.120 You need to make these decisions for yourself. Take a 0:08:11.160 --> 0:08:14.040 proper lunch break. It's you know, legal. You have to 0:08:14.200 --> 0:08:16.640 give your employees a proper lunch break every day. Most 0:08:16.680 --> 0:08:18.720 of us are getting an hour twenty two minutes. Out 0:08:18.760 --> 0:08:20.600 of that hour, you can go and sweat it out. 0:08:20.640 --> 0:08:22.240 You can run up and down some stairs. You can 0:08:22.280 --> 0:08:24.120 just do some push ups, some burpies in your office 0:08:24.120 --> 0:08:26.000 if that's what you want to do. You still have 0:08:26.080 --> 0:08:28.000 time for a quick shower, and you still have time 0:08:28.080 --> 0:08:30.360 to get in a really nourishing lunch so I really 0:08:30.360 --> 0:08:33.360 do find that this study Susie is super powerful. It 0:08:33.400 --> 0:08:35.240 was quite shocking though. The first time I read it 0:08:35.520 --> 0:08:37.720 remember kind of just like briefly scanning it to think, oh, 0:08:37.760 --> 0:08:39.640 what's a good study we can talk about on the podcast, 0:08:39.640 --> 0:08:41.960 what's something new, what's something trendy? And the first thing 0:08:42.000 --> 0:08:45.240 my eyes glazed over was eight hundred and five participants died, 0:08:45.360 --> 0:08:47.079 and I was like, what what. 0:08:46.880 --> 0:08:48.079 Is the study talking about? 0:08:48.360 --> 0:08:50.320 Then I went back and I read it probably and 0:08:50.360 --> 0:08:52.400 I was like, it followed twelve zerousand people, and I 0:08:52.440 --> 0:08:53.959 was like, that's you know, it's not a lot when 0:08:53.960 --> 0:08:55.920 you think about it was twelve thousand people overall. 0:08:55.920 --> 0:08:56.640 But then I read the. 0:08:56.559 --> 0:08:58.800 Next thing I read when my eyes glazed over, Susie 0:08:58.840 --> 0:09:00.959 was age fifty or older. I was like, they were 0:09:01.000 --> 0:09:03.800 only fifty, but no, they were fifty or older. So 0:09:03.840 --> 0:09:06.080 you know a large majority of the participants that diet 0:09:06.120 --> 0:09:08.560 may have been in their seventies, eighties, nineties, or you know, 0:09:08.640 --> 0:09:11.160 potentially even one hundred. So I would say the large 0:09:11.160 --> 0:09:13.920 majority of participants were you know, a lot older than 0:09:13.920 --> 0:09:16.400 their fifties. But it just goes to highlight that we 0:09:16.440 --> 0:09:18.200 don't have to do a lot, I think for so 0:09:18.240 --> 0:09:20.000 many of us, like you said, Susie, think we have 0:09:20.080 --> 0:09:23.040 to carve out that whole hour, the whole sixty minutes 0:09:23.080 --> 0:09:25.280 has to be spent exercising. Then you have to warm 0:09:25.320 --> 0:09:27.320 down and stretch, then you have to go shower, then 0:09:27.320 --> 0:09:29.120 you have to go eat something. For most of us, 0:09:29.120 --> 0:09:32.000 we think about exercises this huge two to three hour 0:09:32.120 --> 0:09:34.800 chunk of our day. But this study is really powerful 0:09:34.840 --> 0:09:37.200 because it's not really talking about weight loss, it's not 0:09:37.240 --> 0:09:40.480 really talking about aesthetics, it's not really talking about even 0:09:40.520 --> 0:09:44.120 building significant muscle mass. It's just talking about reducing your 0:09:44.200 --> 0:09:46.360 risk of premature debts. So if you want to grow 0:09:46.440 --> 0:09:49.079 up to see your kids have kids, if you want 0:09:49.080 --> 0:09:52.040 to grow up and actually enjoy your retirement, if you 0:09:52.080 --> 0:09:54.680 want to reach sixty seventy eighty years old and be 0:09:54.800 --> 0:09:57.120 in good health, you need to actually be getting your 0:09:57.240 --> 0:09:59.480 heart rate up each day. And Susie, my mum's a 0:09:59.480 --> 0:10:02.120 wonderfully sample of that. We know Sophie was always a 0:10:02.160 --> 0:10:04.600 dietician well before her time. We've always said that my 0:10:04.679 --> 0:10:06.920 mom plays squash. You know, she'd kicked me if I 0:10:06.960 --> 0:10:08.960 set her age on the podcast. But I can promise 0:10:09.000 --> 0:10:12.120 you that she looks far far far younger than she 0:10:12.200 --> 0:10:14.520 actually is, and she plays squash twice a week. 0:10:14.559 --> 0:10:15.440 Susie, that is one of. 0:10:15.440 --> 0:10:18.560 The high intensity sports that you can play. 0:10:18.600 --> 0:10:19.160 It is so hard. 0:10:19.160 --> 0:10:21.640 I played it, you know, all growing up your heart rate, 0:10:21.720 --> 0:10:23.600 Like you can get that jacked in like a couple 0:10:23.640 --> 0:10:24.720 of minutes playing squash. 0:10:24.840 --> 0:10:26.480 I told my husband he can't go back and play 0:10:26.480 --> 0:10:28.840 squash because I reckon he'll die. Like it is so 0:10:29.160 --> 0:10:33.880 high intensity. Like she is fit, fity. 0:10:33.920 --> 0:10:36.080 Sometimes her sets go to five like in squash, you know, 0:10:36.120 --> 0:10:38.240 you did five sets, and like intennis for women they 0:10:38.280 --> 0:10:40.320 only do three sets and squash you do five. It's 0:10:40.360 --> 0:10:43.320 crazy she like she's so fit. But having you know, 0:10:43.360 --> 0:10:45.760 getting that exercise up is important. We talk about steps 0:10:45.800 --> 0:10:49.480 all the time, but actively increasing your heart rate keeps 0:10:49.480 --> 0:10:52.240 your body healthy. So it doesn't matter how you do that. 0:10:52.280 --> 0:10:54.000 Like I said, you can run up and downstairs, you 0:10:54.040 --> 0:10:56.559 can play squash, you can go rock climbing, you can 0:10:56.600 --> 0:10:58.440 pick up your grandkids and throw them in the air 0:10:58.480 --> 0:11:00.760 twenty times. If that gets your heart rate up, that's 0:11:00.800 --> 0:11:03.320 important as well. But we have to do that lower 0:11:03.360 --> 0:11:06.360 intensity movement just to get that body generally moving. But 0:11:06.440 --> 0:11:09.120 we also need to focus on driving our heart rate 0:11:09.200 --> 0:11:11.840 up for those general health benefits and to keep us 0:11:11.880 --> 0:11:13.800 healthier and living longer long term. 0:11:13.840 --> 0:11:15.240 I really enjoyed the studies, Suzy. 0:11:15.600 --> 0:11:16.840 Yeah, no, I thought it was really good. 0:11:17.080 --> 0:11:19.040 And I agree with you one hundred percent about the 0:11:19.160 --> 0:11:21.959 lunch breaks because I have this conversation all the time 0:11:22.000 --> 0:11:26.280 with my clients. But I also myself because I'm seeing 0:11:26.320 --> 0:11:28.920 clients and will sit eight ten hours some days, which 0:11:28.960 --> 0:11:31.000 is I just know, so bad for my own body. 0:11:31.559 --> 0:11:33.920 I will really try and schedule something to do on 0:11:33.960 --> 0:11:36.079 the walk, so I'll only generally speak on the phone 0:11:36.080 --> 0:11:39.200 to people when I'm walking, so I'll sort of schedule 0:11:39.240 --> 0:11:41.920 something because that almost passes the time when you've actually 0:11:41.960 --> 0:11:44.240 got stuff to do. So I think as soon as 0:11:44.280 --> 0:11:46.120 you're starting to link it to a good podcast like 0:11:46.160 --> 0:11:49.199 the Nutrition Couch, you know you're calling a friend, you're 0:11:49.200 --> 0:11:52.280 doing something in that line because we're often scared to 0:11:52.320 --> 0:11:54.160 say it, but there's other people in the same boat. 0:11:54.200 --> 0:11:55.800 If you say to someone else in the office, or 0:11:56.240 --> 0:11:58.000 you know, I need to get my steps up, would 0:11:58.000 --> 0:11:58.760 you mind if we had it. 0:11:58.720 --> 0:12:00.520 On Could we do it on a could we do 0:12:00.520 --> 0:12:01.120 it on a walk? 0:12:01.160 --> 0:12:03.120 You know, all those things have to factor in, particularly 0:12:03.160 --> 0:12:06.280 for individuals who are spending extra amounts of time at work. 0:12:06.280 --> 0:12:08.600 They're not paid for, you know, those ten twelve hour days. 0:12:08.840 --> 0:12:10.600 Don't be scared to, you know, ask for that bit 0:12:10.640 --> 0:12:13.280 of time. But I think taking away from the getting change, 0:12:13.360 --> 0:12:16.280 the sweatiness, all of those bits and pieces, just being 0:12:16.280 --> 0:12:18.240 able to even stroll at a shopping center. I've got 0:12:18.280 --> 0:12:20.640 several clients who work close to a shopping center and 0:12:20.679 --> 0:12:22.920 they're not natural movers. And I'll say, just go and 0:12:22.960 --> 0:12:25.520 do the rounds of the shops at lunchtime, you know, 0:12:25.600 --> 0:12:27.840 do a few errands and that's okay. You know, it's 0:12:27.920 --> 0:12:29.800 better than nothing. And I thought, I just thought it 0:12:29.840 --> 0:12:32.640 was such a great message that it's not about time, 0:12:32.760 --> 0:12:35.400 it's about just getting it regularly and starting to factor 0:12:35.440 --> 0:12:37.559 it in. And that's a great goal as we move 0:12:37.600 --> 0:12:38.400 into the new year. 0:12:39.080 --> 0:12:40.959 Absolutely, And I'll just quickly add I work with a 0:12:41.040 --> 0:12:42.760 lady I think it must being about two years now 0:12:42.800 --> 0:12:46.160 and she just turned seventy and her I guess, fear 0:12:46.200 --> 0:12:48.160 in terms of movement, and this was very genuine. She 0:12:48.160 --> 0:12:49.680 didn't want to go outside. She didn't live in a 0:12:49.720 --> 0:12:52.160 very safe neighborhood. It's quite dark where she lives. She 0:12:52.200 --> 0:12:55.280 lived overseas the pavement and the concretes are quite uneven. 0:12:55.320 --> 0:12:57.480 So for her, the biggest barrier to getting out and 0:12:57.559 --> 0:13:00.439 moving was actually a safety issue. What we did is 0:13:00.480 --> 0:13:02.400 we got her to go into a local shopping center. 0:13:02.400 --> 0:13:04.320 I was gonna say supermarket, but big, you know, shopping 0:13:04.400 --> 0:13:07.559 center type thing. Over in Australia we have places like Westfields. 0:13:07.600 --> 0:13:09.960 It was the equivalent of that overseas, and she would 0:13:09.960 --> 0:13:11.880 just walk around so that it was flat, it was 0:13:11.920 --> 0:13:14.240 air condition, there was always like security guards and other 0:13:14.240 --> 0:13:17.959 people around. It really removed that safety barrier for her moving. 0:13:18.240 --> 0:13:20.199 And I think where she lived the shops were closed 0:13:20.280 --> 0:13:22.400 only I think on like a Sunday or something, but 0:13:22.400 --> 0:13:23.960 it was open six days of the week. So she 0:13:23.960 --> 0:13:26.360 would head into that shopping center six days a week 0:13:26.400 --> 0:13:28.880 and get her movement going. She would walk quite quickly 0:13:28.920 --> 0:13:30.959 and then slow down and have little breaks in between. 0:13:31.000 --> 0:13:33.520 There were seats she could sit down. For her really. 0:13:33.320 --> 0:13:35.720 Removed that barrier of it being a safe issue to 0:13:35.800 --> 0:13:37.760 move and she really found a practical solution. 0:13:37.920 --> 0:13:39.720 So I love shopping centers for movement. 0:13:39.800 --> 0:13:42.559 It's safe, the grounds flat, it's air condition, there's always 0:13:42.559 --> 0:13:43.120 people around. 0:13:43.200 --> 0:13:45.400 It's good motivation. I couldn't be more of a fan 0:13:45.400 --> 0:13:46.200 of shopping centers. 0:13:46.200 --> 0:13:47.679 If you live nearby, you know, if you've got a 0:13:47.720 --> 0:13:50.319 forty five minute commute, perhaps we need to find another 0:13:50.360 --> 0:13:51.000 option for you. 0:13:51.240 --> 0:13:54.320 Well, I think in Brisbane experiencing that heat one hundred 0:13:54.320 --> 0:13:57.040 percent place it's the air conditions, so go for it. 0:13:57.120 --> 0:13:59.840 Power the pavement and being dieticians, I think I would 0:13:59.840 --> 0:14:02.720 go to a supermarket at least every day, if not twice, 0:14:02.880 --> 0:14:05.080 so pounding those aisles, it does add up over time. 0:14:05.120 --> 0:14:08.079 You'll be surprised. So yeah, scouring for new products in 0:14:08.120 --> 0:14:09.839 the supermarket's a good way to get a few steps 0:14:09.920 --> 0:14:10.439 up as well. 0:14:10.720 --> 0:14:14.080 Twice a day. You should buy some shares with Colson Woworth. 0:14:14.360 --> 0:14:18.360 Oh, I should absolutely anyway. And you've got an. 0:14:18.240 --> 0:14:20.440 Amazing case study for us, which is very inspiring at 0:14:20.480 --> 0:14:23.000 this time of year, where your client sort of just 0:14:23.080 --> 0:14:26.280 really fiddled with their ex I'm ASSUMINGX of female. She 0:14:26.480 --> 0:14:28.280 fiddled with her training, which I think is that a 0:14:28.320 --> 0:14:31.520 really interesting example of how powerful it is changing mixing 0:14:31.560 --> 0:14:32.440 up the types of training. 0:14:32.880 --> 0:14:34.800 Absolutely, and I want to be transparent. Of course we 0:14:34.800 --> 0:14:37.440 did fiddle with her nutrition as well. So she started 0:14:37.480 --> 0:14:39.560 on the program with me and my coaching service, and 0:14:39.720 --> 0:14:41.120 you know, we set her up with a great nutrition 0:14:41.200 --> 0:14:43.560 planet was personalized to her, it was practical, But what 0:14:43.680 --> 0:14:46.280 she really struggled with was actually sticking to the deficit. 0:14:46.360 --> 0:14:48.800 She was eating great food, she was eating the correct portions, 0:14:48.920 --> 0:14:50.920 but she was finding it really hard to stick to 0:14:51.320 --> 0:14:53.400 that amount of food that she knows she needed to 0:14:53.480 --> 0:14:56.200 eat to actually achieve a deficit to elicit fat loss 0:14:56.280 --> 0:14:59.200 because she was hungry. Now, the type of training she 0:14:59.320 --> 0:15:02.520 was doing wasn't actually supporting her weight loss goal, right, 0:15:02.840 --> 0:15:06.040 you would think, or intuitively people would think. Myself included 0:15:06.080 --> 0:15:08.640 back in the day that the more intensely you exercise, 0:15:08.960 --> 0:15:11.600 the harder you exercise, the more you got your sweat up, 0:15:11.640 --> 0:15:13.880 the more fat you're going to burn. Right, particularly if 0:15:14.120 --> 0:15:16.240 you know we're looking at those calories burn percession. We 0:15:16.320 --> 0:15:18.200 might be on a bike at the gym, and sometimes 0:15:18.240 --> 0:15:20.320 those bikes or those rollers have you know, the calories 0:15:20.360 --> 0:15:22.680 up on the screen. Sometimes that can be one of 0:15:22.840 --> 0:15:25.240 in my experience, the worst things for fat loss is 0:15:25.240 --> 0:15:28.560 actually trying to outburn the calories in your workout. Really, 0:15:28.560 --> 0:15:30.800 what we want to think about is thinking about nutrition, 0:15:30.960 --> 0:15:34.120 controlling your fat loss, and then using training to you know, 0:15:34.160 --> 0:15:36.080 improve your sleep, improve your mood. 0:15:36.200 --> 0:15:37.560 Improve your strength. 0:15:37.200 --> 0:15:41.280 The cardiovascular benefits of exercise. So what she was doing, Susie, 0:15:41.400 --> 0:15:43.160 if she was at a gym and they had a 0:15:43.160 --> 0:15:45.960 lot of those high intensity type classes, the pumps, the 0:15:46.480 --> 0:15:48.400 hit type classes where you get your heart rate up, 0:15:48.440 --> 0:15:50.240 you're jumping up and down all the time, a lot 0:15:50.240 --> 0:15:53.200 of aerobic style classes. She was doing them, Susie, one 0:15:53.240 --> 0:15:56.320 to two times a day, six to seven times a week. 0:15:56.560 --> 0:15:57.760 So the first thing I said to her is that 0:15:57.760 --> 0:16:00.000 it is far too much like you are over trying 0:16:00.520 --> 0:16:02.840 and that is why you were hungry. So it wasn't 0:16:02.880 --> 0:16:05.920 that she was, I guess, cheating her diet quote unquote. 0:16:06.000 --> 0:16:08.680 It wasn't that she wasn't trying. It wasn't anything a boy. 0:16:08.760 --> 0:16:11.600 The fact that she was genuinely hungry all of the 0:16:11.640 --> 0:16:13.840 time because she was training so much. To what I 0:16:13.880 --> 0:16:16.080 said to her is let's cut down the amount of 0:16:16.080 --> 0:16:18.040 sessions that you're doing. Reduce her down to just one 0:16:18.080 --> 0:16:21.000 a day. Now, this lady was someone that just loved exercise. 0:16:21.080 --> 0:16:24.119 You know those people, Susan, that just genuinely love exercise. 0:16:24.200 --> 0:16:26.520 And the thought of me suggesting that she don't exercise 0:16:26.560 --> 0:16:28.800