Category Archives for "fitness"

November 15, 2021

How to optimize strength gains in less time with Philip Shepherd and Andrei Yakovenko

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When you're time-strapped and looking to get stronger, adding reps and sets and even weight might not be the best approach. In their book, Deep Fitness, Philip Shepherd and Andrei Yakovenko show us how time under load (time under tension) is a better way to add volume and get stronger.



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Let's Say Hello

[00:04:04.670] – Allan
Hey, Raz, how are things going?

[00:04:06.890] – Rachel
Good. How are you today, Allan?

[00:04:08.810] – Allan
I'm doing all right. I imagine Michigan's starting to get a little bit cool.

[00:04:14.030] – Rachel
Oh, yes. In fact, we have snow in the forecast, so just flurries, but, yeah, it's about to get real cold.

[00:04:23.210] – Allan
We've been really hot here. I mean, temperature here has been pretty warm and dry. We just got rain today and some wind and rain. The wind came in last night and felt really nice because when it's warmer and it's windy, doesn't quite feel as bad because the wind kind of gives you kind of a cooling coming off the water, particularly. And then today it's raining, which is good island that survives on the water that we catch. Kind of important to catch some. It's kind of important to have something to catch.

[00:04:52.490] – Allan
So, yeah, a little bit of rain. And then as we're recording this, we're going into the holiday season here in Panama. So Panama has independence from Spain.

[00:05:06.530] – Allan
Independence from Colombia, and then independence from the United States. And all of those holidays happen in November. So the first week of November is just sort of like just a big holiday week. And people like to travel and do the things inside. So tourism is picking up. People are coming. So Lulu's is starting to get busy and go. And it was kind of funny because we were sitting there and we started getting Lula's on Airbnb. And so Tammy set up and we're supposed to next day talk to our service provider that actually lets our booking agent talk to Airbnb.

[00:05:46.550] – Allan
So at this point in time, she's just set it up and we get our first reservation. Ten minutes.

[00:05:53.630] – Allan
And there's somebody hits us up for reservation.

[00:05:56.870] – Allan
We go on there like, okay, well, run, go, Mark this off on the booking engine because they're not talking yet. We don't want someone to double book. So we managed to get through that and figure that out and then figure out how when PayPal gets money, how to get PayPal to pay us. I think we've done that. Anyway, we're still ironing out like things as we're just getting things going. But things are starting to heat up here, and that's good and keeping Tammy on her toes. In fact, right now, as we're talking, she's at the airport picking up some guests that are flying in today.

[00:06:29.090] – Rachel
Oh, that sounds wonderful. How exciting.

[00:06:32.690] – Allan
Yeah. Well, how are things up there?

[00:06:34.790] – Rachel
Oh, really good. Like I mentioned, the fall is in full swing. We're in peak color right now, so the colors in our area are just beautiful. And over the weekend, Mike and I ran our Cal Haven Ultra marathon, and it's 33 and a half. Actually, it's 34 miles on the Cal Haven Trail. We run from Calaman Zoo to South Haven in Michigan, and it's a rails to trails pathway in the entire run. The girl I was running with and I we're just remarking it how gorgeous the colors are, the golds from the Oaks and the Reds and the Maples.

[00:07:13.190] – Rachel
And it was just spectacular. It was just such a wonderful day. We all had a good run, so it was a lot of fun.

[00:07:20.630] – Allan
Mike finished?

[00:07:22.010] – Rachel
He did.

[00:07:22.910] – Rachel
He and the guy he ran with, they're much faster, and they finished in 5 hours and 29 minutes,

[00:07:32.150] – Allan
That's outstranding.

[00:07:32.150] – Rachel
And they each secured first place in their respective age groups. So they did fantastic. And Luz and I finished just over 7 hours, 7 hours and two minutes, and we tied in our age group. We tried for seconds. So it was a really good day. And like I said, the fall weather was perfect. We didn't have any rain and we didn't have any blazing sun, so we couldn't have asked for better weather conditions. It was beautiful.

[00:08:01.790] – Allan
Good way to close out your season.

[00:08:03.590] – Rachel

[00:08:05.270] – Allan
So now you're going to be lifting some weights.

[00:08:07.670] – Rachel
Yes, I am.

[00:08:08.570] – Allan
Which is a good time for us to be talking about Deep Fitness.

[00:08:12.650] – Rachel
Wonderful. It sounds great.


[00:09:14.690] – Allan
Philip, Andrei, welcome to 40+ Fitness.

[00:09:18.110] – Andrei
It's a pleasure to be here. Thank you, Allan.

[00:09:19.970] – Andrei
Yeah. Thanks, Allan. Nice to meet you.

[00:09:22.310] – Allan
Now, I've had Dr. Mcguff and I've had John Little on and similar messaging, because you guys are coming from a very solid foundation of science-based resistance training. And when I saw the full work of the book by Dr. Mcguff, and he gave you such a glowing review, I got really excited to read this book, and I'm glad I did. So the name of the book we're talking about is Deep Fitness: The Mindful, Science-based Strength Training Method to Transform Your Wellbeing in Just 30 Minutes Per Week.

[00:10:01.730] – Allan
That's a big promise. But I think you deliver. The book is phenomenal. The science is sound, and you do a really good job of explaining some things. And every once in a while, you get this kind of this. Aha moment of well, of course, that's how it works. There's a lot of that in the book, and it's a book that I'm definitely going to have as a reference that I'll go back to time and time again, because even someone who's been doing this for years, there was just a lot in there, even for me to absorb. But it was done well, it was written well, so I appreciate the opportunity to have you on the show.

[00:10:40.670] – Andrei
Thank you.

[00:10:41.990] – Andrei
Pleasure to be here with you, Allan.

[00:10:44.810] – Allan
All right. So, one of the things that kind of hit me, and you put this right in the beginning of the book, which is what most of us do is why do I want to do this? And you say fitness starts with muscle. And initially, when I was reading, I was like, okay, yeah, on one side. And I've talked to people who are on the other side of this conversation with the aerobics and the cardio and all that.

[00:11:08.030] – Allan
As we started getting into it, and it was just something really simple. Initially that kind of clicked with me, but I want to go a little deeper afterwards. But you said all these chronic diseases we have, many of them are caused because we're losing muscle.

[00:11:22.970] – Philip
Yeah. It was a pretty big revelation. This guy in the 80s, there was a really powerful renewal of interest in aging, and a massive study had laid out in gruesome detail what happens to us as we age. It's like everything you take for granted in your youth starts to corrode. They came together in a conference and trying to figure out A what was causing it. And B if you could begin to reverse it. And this guy was sitting with all these papers because he volunteered to write a report on the conference.

[00:12:06.830] – Philip
And what he realized was that every single condition that people were talking about was associated with a loss of muscle mass. And this didn't even have a word at the time. So he coined this word sarcopenia. Sarcopenia just means the wasting of muscle with age.

[00:12:28.010] – Philip
And there'a an inevitability about it. I mean, you're just not as strong. You can't sprint as fast at 90 as you could at 25. But my gosh, in our culture, that loss is drastically accelerated. And what happened as they began to look into sarcopenia, and it slowly gained prominence in the fields of research, they realized that sarcopenia was associated with every single major chronic disease of civilization. These are diseases that are rare in huntergather cultures and prominent for ours. So suddenly, the role of muscle in our health was coming into a new light.

[00:13:19.370] – Allan
I think one of the things you put in the book, which, like I said, it was kind of one of those wonderful light bulb moments. And there's many, many of those in this book was that we store sugar we eat in our muscles and our liver. And if we have less muscle, we have less storage capacity for that glycogen, which means our bodies have to store this fat. And so we start talking about the things like having pre diabetes and diabetes. The cause might not just be what we're eating, because what we were eating was probably fine for us.

[00:13:55.730] – Allan
It was the fact that we've lost so much muscle mass. We just don't have the storage capacity for it anymore. And that's causing us the problems.

[00:14:03.470] – Andrei
Yeah. And that would lead to increase in inflammation when we store body fat around organs that will also start producing those cytokines. And so on. We created havoc for our body. If we cannot store the glycogen, where it's supposed to go in the muscle or replenishing the liver, storage.

[00:14:23.390] – Andrei
Yeah. Makes total sense.

[00:14:26.630] – Philip
Sorry. I was just going to say the other side of that is glycogen is stored in the muscles. Well, a lot of it is stored in the large muscles. In the book we call the powerhouse muscles or the fast switch muscles. And that glycogen is only depleted with intense exercise. So with intense exercise, you can basically empty the muscles or not empty them, but deplete them of the glycogen. So then the storage space becomes available again.

[00:15:00.410] – Allan
And we're starting to get to a point where we're understanding more and more how different things in our body are communicating with each other. You almost want to think that our muscles are separate from our fat, which is separate from our brain, which is separate from our microbiome. But the reality is all of these things actually communicate together. They're all releasing. And one of the things you brought up in the book was myokines. Could you dive a little bit into myokines and why they're so important?

[00:15:29.270] – Philip
Yeah. For years, researchers understood that exercise had this global effect on the body. It affected every organ, every tissue and promoted health. And why? Like, they didn't know why. And then in the early 2000s, they discovered these endocrine messenger molecules called myokines. And they began to research them. And they found over 600 different kinds of Myokines that are released when muscle works. And the more intensely a muscle contracts and the stronger the muscle is, the more myokines are released, and they help in every system of the body.

[00:16:19.650] – Philip
I mean, they promote mental acuity, they promote bone mineral density, they decrease inflammation. It goes on and on and on. The Myokines have sort of been dubbed the X-Factor, the unknown factor in exercise that resulted in such positive effects.

[00:16:40.650] – Allan
And so to get the muscles to do that, we now have what you're bringing forward mindful strength training to failure, or MSTF. Can you talk a little bit about what that is and why that's so important?

[00:16:53.610] – Philip
Yeah. I mean, there are several aspects to our mindful strength training to failure. The mindful part is important because that means you're bringing the whole of the body. It's difficult to describe because we tend to sit in our heads and tell the body what to do the way you'd sit on a donkey and beat it to go harder. So what we're proposing is a mindful approach that is made possible by a very slow movement. So, for example, if you're on a weight machine, you would lift the weight very, very slowly and let it down very, very slowly.

[00:17:35.850] – Philip
And you continue to do that until you hit the point of momentary muscle failure. And that can take one and a half or two minutes. I mean, it happens quickly, and then you move on to the next exercise. Within a half hour, you can bring all the major muscles of your body to failure, and you can do one session a week and see improvements. And you really should be cautious in doing more than two sessions a week, because once you've taken a muscle group to failure, it takes time to recover.

[00:18:15.930] – Philip
You need 72 hours. And if you don't allow the muscle to remodel, you undermine its effects in strengthening.

[00:18:24.990] – Philip
And it just simplifies everything. When you go into this mindful space and you're present to this weight and you take it to failure.

[00:18:38.910] – Philip
And it is a joy. This form of training, the high intensity training is known to be a form of suffering. And with MSTF, we're really emphasizing that as you bring a mindful quality to it, it holds a joy. It holds an aliveness that you may not encounter in the rest of your week.

[00:19:06.430] – Allan
As I mentioned earlier, this is very deep in science backing. I mean, you guys spent a lot of time thinking about the whys, and this is not something that you've just done yourself. This is something that over the course of now, I guess decades have been coming to fruition, and now you guys are kind of putting it into a process that's very easy to follow. It takes less time than the standard. If you are going to talk about doing normal resistance training, I think most of us that would go in the gym and do the standard three sets of ten or whatever of X number of exercises and try to get a whole body workout and then try to do that every third or fourth time because maybe we didn't actually stress ourselves that much.

[00:19:48.790] – Allan
So we're doing four or five, maybe six workouts per week.

[00:19:52.750] – Allan
Here we're condensing it. We're a lot more mindful about the work we're doing. We're slowing way down. And so you've taken all these, all this science and you've now broken it. We have six principles that are rolled up into this model. That all are really valuable. As I went through, I was like, you can't not have that one. You can't have this one. So they're all really important. Could you go through those six principles? Because I think they're really important for someone to understand why this way of training is optimal.

[00:20:21.490] – Andrei
Well, I think they're more like a steps of getting through your workout, because ultimately, when talking about the actual training principles, you can synthesize it to around four. But speaking of how we describe them in the book, we work on them in steps. And, for instance, step one, just get ready and just get prepared. Like, understand what you're about to do if you do it on your own with your partner, have a game plan, which machine, which sequence you going to do them. Have your stop push ready water bottle already. Getting that right mindset for what you about to do, because you're working out.

[00:21:04.690] – Andrei
If you're thinking something else, you jump in. You don't have that kind of focus. It could be distracting, and you won't get quite the same workout. And this style of training is not kind of training where you do well with your chitchat and watching TV requires that mindfulness presence and that focus of what you're about to experience. That's kind of the first step is just get ready. Have a clear roadmap of how your next 30 minutes is going to look like. And then we just go through those steps.

[00:21:40.030] – Andrei
Step two is becoming present. And this is where Philip is an expert..

[00:21:48.950] – Philip
I'd be happy to talk to step two. You've got a stop watch with you, because what matters in MSTF isn't the number of reps that is irrelevant. What matters is what we call time under load, how long you go and you'll notice as you do it, you're going longer and longer before you begin pressing against the resistance. It's so important to drop down into your body and feel what you're feeling. I mean, we're trying to guide people away from the conventional approach. I'm going to do this thing.

[00:22:35.610] – Philip
Okay. Here I am. I'm ready. This is very different. This isn't a top down mode of making the body do what's good for it for its own sake. This is a matter of joining the body in its intelligence and my gosh. Once you tap into that, the resources that are available to you will take you to failure in a way that that badgering of the voice in the head can't do because it falls into storytelling, just maybe one more. Oh, I think I'm there now. I got to stop all that chit chat goes away when you drop down into the body and you're just in the moment feeling what is happening and tapping more and more deeply into your resources.

[00:23:26.610] – Philip
And Andrei, why don't you take us into step three?

[00:23:30.030] – Andrei
I guess the first step is we describe it as muscle first movement, second. So I give a little bit of history because that principle. We've been doing it for eight years now. We have a couple of Studios here in Toronto, downtown Toronto. And when I first opened this place, I thought everybody was just like me. Quickly, I realized that's not the case. And working with people, all demographics, all age groups, all different mental neurological abilities quickly learn that not everybody is able to do this training how we kind of Doug McGuff and John Little described the body by science.

[00:24:12.750] – Andrei
There are many answers to it. And one of them was some people, I would train them for months, and will still tell them, feel the lats, for example, doing a city throw exercise and tell me like, where are the lats? And it's kind of embarrassing because here's this client. I had this client for a few months, and he still doesn't know how to feel the lats. And at some point you can only repeat those cues so much, and then you move on. Right. And then actually from when I took one of the Philips workshops, he mentioned this experiment done in a scenario of neuroscience in an area of brain plasticity, where the quality of paying attention makes a neurological kind of difference in rewiring in your brain.

[00:25:05.370] – Andrei
And he was using this example from the brain plasticity in his work. And when I was listening to realize this is why people struggle filling those muscles. So I asked if each book he came, I read the book. So the experiment is basically the book is called Brain that Changes Themselves. Written by Norman Deutsche. And I think it's the first chapter about the subject of brain plasticity. And there's this guy from the States. I think he's retired now he changed, I guess, the idea of neuroscience before his time neuroscience.

[00:25:42.870] – Andrei
So the brain is sort of soft when we're younger. And then it kind of hardwired at older age cannot really wire anymore. So he challenged the whole paradigm. And she showed that the brain is still soft and plastic at any age. It might not be as soft as plastic as one of the children, but it's still soft. So one of the experiments, they talk there that kind of was light bulb for me when I heard it from Philip and read about it, they asked monkey to move index finger.

[00:26:10.290] – Andrei
They look at the brain and they saw socio neurological map turning on, then asking ask monkey to move middle finger, basically, next body part, next finger and another neurological map turn on. They call them topographical brain maps. Because typically with two body parts near each other in the brain, those neurological maps will neighbor each other as well.

[00:26:33.150] – Andrei
So what they did an experiment. They tied the two fingers together for a few months so monkey can only move two fingers together, cannot separate those two fingers. After several months, when they look at the brain, they discover those individual maps disappear. Instead, monkeys develop one large mob. They call it competitive plasticity. Basically something that you fire together are going to wire together. And what's going to happen? Something that you master day in, day out. It's quite literally what appears going to grow in real estate is going to take over the real estate of the adjustment maps that you don't use anymore.

[00:27:08.370] – Andrei
And then it occurred to me, we see searching where we move, searching where we have these dense jobs. We don't feel the back anymore. Day in, day out, year after year, your brain will adjust to a current lifestyle. We have injuries. And I realized it's not because before I was focusing on the muscle, then I realized it was not the muscle. We have to start with the brain. We have to start with rebuilding those neurological brain maps or topographical maps to strengthen the signal into the muscle before even can focus on the muscle.

[00:27:39.570] – Andrei
If you cannot send a potent signal, how can even isolate and target that muscle? So that kind of shifted my approach in the way I started hearing people. And I put this principle on top of our list and realizing that some people and it's clearly absorbed with the age related phenomenon. If I take a client in their 20s, everybody pretty much almost ten out of ten will get the cue, will get the right muscle. Feel the right muscle. With age, typically, the older somebody gets. Some people have harder and harder time, particularly those people who are new to strength training. By feeling the right muscle and by moving its mindfully slow by just feeling it,

[00:28:25.930] – Andrei
What happens again, learning from the science of neuroplasticity brain neuroplasticity, we know that one of the fastest way to create a new memory pattern in the brain is by paying close attention to a task. When we pay close attention to a task, our brain activates nucleus basalis. It's a part of the brain and the rest of the brain. And what that does, it starts producing this very potent so called modulatory neurotransmitter called acetylcholine. And when we have high level of acetylcholine, from paying attention to a task, the brain becomes soft and plastic.

[00:29:06.130] – Andrei
It's going to create those synaptic connections much faster rather than just mindlessly moving the weight up and down. So this quality of paying close attention to the map could be if you cannot feel the lats. I just tell people just that you call just feel it. I won't give you the normal cues until you can feel those right muscles, right. And after a few months, so many clients would come to me and tell me I feel muscles. I didn't know where I had right. So now I'm actually working.

[00:29:38.050] – Andrei
So that's what that step is. When you train number one error. When I ask my more experienced strandedness, I absorb it myself and I ask them, what do we think what do we see here as a mistake and how people exercise? Number one, what we see is people prioritize the movement over targeting the right muscle and what happens you're going to strengthen those existing maps. And if they're not perfect to begin with the targeted muscles you try to reach, they're going to remain unstimulated. But at the same time, you're going to strengthen the other parts in your body.

[00:30:12.610] – Andrei
And that leads to more imbalance down the road. And also you don't really get the job done because you're not targeting and stimulating the right muscles around the body. So the way we explain it here and also explain in the book is make sure you're feeling the right muscles and the joint and experience that movement experiences muscles and make the movement sort of happen as a byproduct as a result of that, rather than making about the movement if it makes sense.

[00:30:37.330] – Allan


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[00:32:24.150] – Andrei
And I think we're going down to step four, which is something it's about the breath. And Philip is an expert, so he's going to elaborate on that.

[00:32:34.890] – Philip
I mean, the breath in our culture, we have a very unsettled relationship with the breath. We tend to hold it. I mean, you hold the breath when there's something you'd rather not feel or there's something you have to do, and you don't want to be confused by all the sensations that the breath evokes, because to release the body to the breath is to precipitate an avalanche of sensations and the whole of the body can release to the breath. You can measure the breath wave, the effect of the breath traveling down through the legs and traveling up through the torso.

[00:33:20.910] – Philip
So how to not only allow the breath to continue without being interrupted without being held because especially under pressure as you're holding the breath, it puts a huge amount of pressure on the internal organs. And then you find not only can you breathe continuously through the movement, but as the breath is released deeper and deeper from within the body, you are impelling the movement with the breath itself. That may sound strange, but it's as though the energy of the breath is moving the weight rather than trying to isolate the mechanics of it.

[00:34:09.510] – Philip
So what's happening is the body as a whole is gathering behind this task and all of the body is contributing to whatever the movement might be by allowing the breath to be resourced from deep within the body and mindful strength training to failure of course. What do we mean by failure? That's step five. And I'm sure Andrei could clarify that for us.

[00:34:44.710] – Andrei
While we can, while we younger have the ability, it's such a gift to be able to exercise and be able to bring those muscles to failure. At some stage. As we get older, we have injuries. Perhaps people develop what is cognitive impairment. They don't have the same ability to bring the muscle to failure, but while we can, it's the adaptation you get from reaching failure, not just increasing in strength, which is that's simple to understand. Take your muscle to full existing capacity and then some and then let your body time to recover, adapt and repeat.

[00:35:27.970] – Andrei
And each time you bring it to failure, you're going to progressively do more and more and more assuming from week to week, you can get stronger and stronger. But as well, I don't know exactly, but I would guess 80-90% of the benefits you get from this training from those last 15, 30 seconds. When you approach and failure. When you tap it into that fight and flight sympathetic nervous system, the body starts producing adrenaline, by the way, that also will raise your acetylcholine in the brain, because now your body is primed.

[00:36:05.650] – Andrei
It's an emergency. It makes you pay attention. You have to deal with it. So there are so many adaptations happen when you bring muscle to failure versus when you don't. We are in the book talking about this experiment. Do you remember the name of that protein, Philip, that they showed this in animal studies when the exercise produced an adrenaline?

[00:36:25.750] – Philip
I don't remember the name of it, but I sure remember the research.

[00:36:30.310] – Allan
It was some letters. Yes, and I think it ended with the two. It started with the C.

[00:36:35.290] – Andrei
That showed that it's an animal that when you produce adrenaline and do an exercise, there are certain epigenetic triggers that happen that otherwise would not happen. So they're modified as one group of mice that they have higher level of that protein and the control group, which is normal level. Both groups did exactly the same amount of exercise. I think they run on the treadmill for two weeks, but adaptations were significantly different. The group that had more of that protein, the increase in endurance by 103% versus control group only like eight and a half percent.

[00:37:14.390] – Andrei
They had more muscle tissue lesson, three muscle fat and so on and so forth. So even though they exercise the same amount. But that was one of the examples that showed. And it's also true for humans that detection happen on a completely different level when you have more of that protein, which the body would actuate in that fight and flight event. And so this is what MSTF really is all about. You only have to do one set. And by the way, I learned about it from Doug Mcguff and John little's book classic Body By Science.

[00:37:49.790] – Andrei
That's all it started for me. I used to go to gym like everybody else, compound movements, deadlifts, all that stuff. I kind of was okay. I had lots of aches in my joints, but I thought, you know what? I don't care. That's just how it just comes with it. And after I read the classic book, Body by Science, this is the last time I exercised convention, and I just fell in love with it. After I've been doing it for a year, all the aches and pains went away.

[00:38:20.870] – Andrei
We did it. I first tried it in my old work with some colleagues, and I've seen changes in one guy who never really exercised properly in his life. But now he had shoulders, chest, triceps, six pack. So after individually, only once a week of the style of training. So all the aches and pains disappeared. It works. Then it occurred to me this is such an amazing form to take care of the body that I need to do something with it. That kind of was why I decided to open New Element training.

[00:38:52.550] – Andrei
And this is why people come to us. That's what we do. We follow the other principles. But bringing muscle to momentary muscle failure is the foundation of the strength, and we move on.

[00:39:09.710] – Philip
I might speak to the last of those principles or steps, which is that MSTF is best understood as a lifelong practice. There's no age at which muscle strength isn't an asset. There's no age at which this protocol is unsafe, either. The slow movement of the weight was really developed for people with Osteoporosis who were in danger of injury, and they thought, Well, let's try moving it very slowly and see if they can do that. And not only did they not suffer injury, as a result, they got stronger faster than had been expected.

[00:40:03.890] – Philip
And so the safety of it. I'm 68. And when I met Andrei, I sort of internalized despite myself, you're at a certain age better not be too intense, just kind of back off a bit. And I discovered this workout through Andrei, and I go to more intensity with the workout more safely than I've ever gone in my life. And one of the consequences of this, one of the reasons that you're encouraged to do it for the rest of your life is that as the muscles come into balance, you have less aches and pains.

[00:40:51.110] – Philip
I mean, I used to have chronic little nagging things that were there for months or years, and they have disappeared from my body. So I will be doing it for the rest of my life. And there's no point at which doing it is not either safe or an asset to your health.

[00:41:13.490] – Allan
Yeah, to compare and contrast this, you go into the gym, and the first thing people do is they come in, and if anything, they've got their workout on their phone or they've got a notebook. That's about all the preparation they did. They're blaring music so they can actually not focus. And then as they get to moving, you're absolutely right. It's like, okay, well, I'm supposed to get three sets of eight with this weight. That's what I came in here to do. And that's what I'm going to do.

[00:41:41.150] – Allan
And when I get those three sets of eight, even if I got all three sets of eight, I'm done. I finished that set and move on to the next exercise. And a lot of times there really isn't even a whole structure to why they're doing the next exercise. It's just, no, I'm working chest today. That's another chest exercise. So I'll just go do that one. The other one is the breath as we're lifting. And if you're doing three sets of eight, you're told, okay, on the eccentric, breathe in on the concentric, breathe out.

[00:42:05.750] – Allan
And it's just like an engine just go. And then the other one is failure. And so few people want to work to failure, either because they have the mental concept that failure is a bad thing or because they're afraid of it. And here you're saying, okay, now we can safely work to failure predominantly because, again, we're going to be focused on working in environments where we are safe. So we're not going to put ourselves under a heavy load of doing bench press and try to go two minutes under a bench press unless we have a spotter.

[00:42:37.130] – Allan
But we're going to use machines. We're going to use resistance bands, we're going to use body weight. We're going to do this in a responsible way, but we can actually use less weight and get stronger. Which again goes into why it's a lot safer. We're moving a lot slower, which again, is why it makes it a lot safer. And then, yes, at that point, this is something you can keep doing. And that takes me to the next bit of this because I think so many people will say, hey, I want you to start doing resistance exercises and like, oh, my knee.

[00:43:10.610] – Allan
Oh, I got this back problem. My doctor is telling me not to lift weights, not to do resistance training. And so as a trainer, typically, I'd say, okay, let's try to work around those injuries, those issues. But you brought up a thing in the book that I've not seen before, and it's called, I'm going to say it wrong again, biotensegrity.

[00:43:37.130] – Allan
Can you talk about that? Because I think that's just one of those things that is never mentioned. Everybody thinks, oh, I'm bone on bone on my knees. So therefore, I can't do resistance training with my legs or my back is going to start hurting me. So I really don't need to have anything I'm doing that's going to hurt my back. Can you talk about why that's not a problem with MSTF?

[00:44:02.090] – Philip
Yeah, you're absolutely right. We shy away from engaging. The book talks about one study that was done with people with arthritis, and they were encouraged to do strength training. Say, your knee hurt. You were encouraged to do leg presses, for example, and to tolerate the pain they said up to about the level of five out of ten. If it goes above that, back off. And in the course of the study, people got stronger and their pain diminished. And that principle you mentioned, Biotensegrity really explains why that can happen.

[00:44:43.250] – Philip
We imagine that the bones are stacked on top of one another in the skeleton, the way you'd build a brick wall, one brick on top of the other. And so then, of course, if the bricks are rubbing, you don't want to exacerbate it. But that's not the way the body works. The joints between the bones aren't in contact with each other. Unless there's a shock to the system. They are floating. The bones float and they're held in this web of muscle and fascia and connective tissue.

[00:45:26.750] – Philip
And when the muscles are strong and the muscles are balanced, the joints continue to float, and it's where the muscles become weak or they're out of balance. Or there's an injury that that can be impaired. But it's all the more reason than, as Andrei was saying to reactivate what muscles have fallen asleep and strengthen them the result. I mean, I felt it myself when I talk about my sort of chronic aches and pains disappearing. I know it's because my muscles are stronger and more balanced.

[00:46:07.470] – Allan
Yes. Again, like I said, I get a lot of people that will say I can't. So you go down this mindset of having a conversation with them. Well, just tell yourself to start, tell yourself to do the brain, telling you to do something. So get a start. Do this that's the big mantra out there. But when we bring mindfulness into this and I think that's what I want to wrap up here, at least for today. I want everybody to get this book so they can learn a lot more about this.

[00:46:39.150] – Allan
But we have this mindset of the drill instructor in my head telling me to go work out, telling me to do my sets, telling me to push one more rep, telling me to do these things. And for a lot of people that they actually can get stronger, they push themselves further. They also have aches and pains and injuries. But when you lean into this, I guess the best way I can say it and use the term willingness versus willing fullness. Can you talk a little bit about that?

[00:47:11.130] – Allan
Because I think as people are looking at this and saying, well, do I really want to because your body wants to. Can you kind of dive into what that's about and what that feels like? Because it's really hard. I'm not even really good at it getting out of my head and getting into actually enjoying what my body can do?

[00:47:30.930] – Philip
Yes. And to give some context to that, the reaction might be what's wrong with me? I can't get out of my head.

[00:47:40.410] – Philip
But thousands of years ago, we actually experienced our thinking in the body and most commonly in the belly. We felt ourselves thinking there, and now we can't imagine any other state than thinking in the head. So it's been inculcated within us. We've been trained to think with the head, and it's such a wonderful relief to drop out of the head and into the body.

[00:48:14.950] – Philip
And that relationship with the body that we've been trained in is one that leads us to feel victimized by the body and betrayed by the body, and we want to be in charge of it, and we know what it needs for its own good and all of that noise overwhelms the body's deepest understanding. So the body, what the body feels is the present. It feels the breeze, it feels the sounds of the world. It feels everything it vibrates to the present and to join the body in that way is to join its attunement to the present.

[00:49:06.190] – Philip
And then you discover, as the body is taken towards failure, you discover the animal joy of it. You are summoned into life, and the energy of your life is coursing through your being. As you are moving this weight and feeling it all. And there is no realm of my life in my week to week existence in which I feel more alive than I do during this workout. And because of that, because I've been able to renew my relationship with the body, I look forward to it.

[00:49:57.070] – Philip
Today's the day I get to go to the gym and come back fully to life. And there's an imperative in our culture that makes us afraid of life. We make ourselves small. We'd rather not feel things in a big way. And here's this realm in which you can do it in complete safety. You can bit by bit. Allow yourself to feel what you're feeling. And that relationship you have with the resistance with the say it's the plates of the machine is no longer an adversarial relationship. There is companionship in it. If that doesn't sound too strange, because here you are no longer in the isolated ego of the self.

[00:50:52.010] – Philip
But you have dilated into the spaciousness of the present and engaged with this weight that is helping you move to the edge. It's such a deep and vivid encounter with the self.

[00:51:12.830] – Allan
Well, Philip, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:51:20.570] – Philip
Well, that's a good one, certainly what you put into your body. I mean eating. You can't out exercise a bad diet. Andrei, do you have another one?

[00:51:35.010] – Andrei
Well, clearly, MSTF. Even once weekly, if you can twice a week. It's amazing when people come to us even once a week. As you said, it's hard to believe that you can achieve this transformative benefits in only 30 minutes. But guess what? We've been doing this for eight years. We didn't write the book out of the thin air. It works if you apply this principle correctly. And if you put all the inside out benefits you get from this style. Any style of proper strength training, as long as you're not hurting yourself is the most powerful.

[00:52:11.130] – Andrei
If you put it in a pill, the most powerful help you ever invented. So essentially, it does transform your body. And it does work. So that would be my second one, once or twice of proper strength training once a week.

[00:52:24.390] – Philip
And I might say number three for me is renewing that relationship with the body to drop out of the head and trust the body's intelligence.

[00:52:37.830] – Philip
And the biological fact is, the body processes over a billion times more information than we can be consciously aware of. So to decouple from that driving need to control and drop into the present through the body and feel it through the body is to access a grace in your life that carries you forward minute by minute, hour by hour.

[00:53:11.130] – Allan
Thank you, gentlemen.

[00:53:12.330] – Allan
Andre, Philip, if someone wanted to learn more about the book, Deep Fitness or about your training up there in Toronto or any other things you've got going on, where would you like for me to send them?

[00:53:23.490] – Andrei
Well, the book has it's website, Deepfitness.life. It's available on all the major platforms everywhere in North America and UK. On our website, Newelementraining.com, we created a video library where we professionally recorded videos of all the exercises that we mentioned in the book. So people, if they needed a bit more help, they want to learn a little bit more. They can simply go to Newelementraining.com, go to Resources pages and then have access to the videos as well. And from there, find a way to contact me if they need to and have any questions.

[00:54:00.150] – Philip
I might just add that the book is available as an audiobook and as an ebook. So it's available on all platforms. And people want to find out more about my aspect of MSTF. I've got a website embodiedpresent.com that has all kinds of information, and I still actively teach workshops, and there's a listing workshops and facilitators trainings there. And in late November, I'll be in Europe. So if any of your listeners are there, I'm in Berlin, Amsterdam and England. Please do look me up.

[00:54:42.150] – Allan
Awesome. Well, you can go to 40plusfitnesspodcast.com/512. And I'll be sure to have all those links there. Andrei, Philip, thank you so much for being a part of 40+ Fitness.

[00:54:53.070] – Philip
Thanks for having us. It's been just fabulous, Allan.

[00:54:56.010] – Andrei
Yeah. Thank you, Allan.

Post Show/Recap

[00:55:02.770] – Allan
Welcome back, Raz.

[00:55:04.390] – Rachel
Hey, Allan, what a great conversation about lifting a little bit slower. It's a nice change of pace.

[00:55:13.990] – Allan
The funny thing about weightlifting is most of what we know is really just based on bro science. It's just okay. Well, what did Arnold do to be Arnold? And then what did this guy do? And so then I grew up in the 90s buying the muscle and fitness and the Flex magazines and all that stuff and making wider.

[00:55:36.010] – Allan
I guess that's how they pronounce it, making him very rich, buying his stuff and then buying supplements that were all in these books and trying any of the workouts that were in there as well. And those magazines are still on the shelves and they're still selling. And so you open them up and it's the same workout. It's just a different bodybuilder. These guys followed the science. They really dove into this. They come on the heels of some pretty cool people. I had Dr. Mcguff on the podcast.

[00:56:04.750] – Allan
It was one of my first interviews, one of my really early interviews, episode 43. Now, I promise, if you listen to it, I don't sound the same. I've learned a lot about podcasting in that time, but it's a really good book, Body by Science, and it was kind of he wrote that with John Little, and when you read through that, it's like then you start realizing, okay, there's a whole bunch of science that's coming out about resistance training. That's not just bro science. It's actual people in lab coats, testing mostly College students, but still testing people and figuring some things out.

[00:56:40.990] – Allan
That was back in 2016 and then jumped forward a few years. And I had John Little on the show with his next book that he came out with, which was the Time Savers workout. And again, the concept was the same as if you use enough intensity and the exercises, you don't have to necessarily change the number of sets, the number of reps, or even the amount of weight to get a more intense workout, you're changing something else. That's a big part of the whole process, the volume.

[00:57:10.270] – Allan
And that is time under tension, or as these guys like to say, at time under load. And it really does make a difference. And it's typically not something when I'm training anybody that I work with tempo until they've been lifting for a good long time. But the way these guys structured it. So we're talking about Philip and Andrei in their book Deep Fitness and all of these books, all of them the way they structure it is in making sure that it's accessible to everybody. It's not just an intermediate or advanced lifting technique that you throw in there to get the muscle to grow even more.

[00:57:47.830] – Allan
It becomes a standard of the way you work.

[00:57:51.670] – Rachel
That's neat. And I think one of the things that they mentioned, too, about being mindful while you're lifting and not distracted by music or chit chat or anything like that. But if you're really paying attention to the muscle that you're trying to work with, you'll feel it if you're thinking about it and focusing on it. And I had mentioned not too long ago, I had read an article about standing with my bag against the wall and trying to do a bicep curl. And in doing that, you remove all of the momentum.

[00:58:23.290] – Rachel
You remove any of the cheating, and I lift pretty light. I lift a ten or 15 pound weight for a bicep curl. But when I stood with my back against the wall, there was no cheating, and I could barely get that ten pound weight lifted. It was so different. But what I realized was that I was really relying solely on the bicep to lift that weight and no helper muscles were involved. It's totally different. So I can imagine that if you're really mindful in the moves that you're doing, you would get a bigger impact because you're really using that primary weight and muscle and not the helper muscles around it.

[00:59:04.690] – Allan
Yes, there's the two concepts. One is the helper muscles, and it's really hard, particularly if you're standing up and you're trying to do any kind of movement. It's really hard not to shift your body weight and do something that's going to incorporate another muscle when your brain feels like the muscle you're using isn't going to be strong enough to do the work. And so anytime someone comes into the gym, it's interesting because they get really excited. We'll do the first day and they'll do some weights and we'll say, okay, this is about how strong you are and they'll do the first workout, and it's so hard.

[00:59:40.150] – Allan
And by two weeks, they've increased their lifting by 20, 30, 40, 100 percent. They're lifting twice as much weight as they were on their first workout just two, three weeks later.

[00:59:52.220] – Rachel
That's awesome.

[00:59:53.770] – Allan
Well, it is.

[00:59:54.490] – Allan
It's huge, impressive. And they're like, oh, my gosh, if this keeps happening, I'm going to be able to lift a truck. And I'm like, that's not going to happen, because what's happened in that time is your brain actually learned to talk to your muscle. If you sit on your butt all day, your brain turns off, it's not having to talk to your butt muscles at all. And so if you don't do squats, right, it's not talking to the butt at all. And so when you slow down and you start doing exercises the way you're supposed to do them, the brain is like, oh, who's that guy?

[01:00:29.590] – Allan
And literally, they start having a conversation. And then once they figure it out, it's like, oh, so we need to fire these muscle fibers to make this happen. And then when it gets smart at that, you can just keep adding weight. And then there's a point where it's like, okay, we fired almost all the muscle fibers we're talking to now. Now we've got to incorporate even more. And or we've got to make these muscles stronger and bigger because the stimulus is more than we can handle.

[01:00:57.190] – Allan
Which is another thing about their program is you are going to take this to a failure, a momentary failure, meaning that muscle can't do the work anymore because your brain has incorporated every muscle fiber it knows, and they are all firing. And that's all you can lift at that point in time. And then you effectively fail. And then your body goes back and say, okay, give me nutrients, give me rest. I've got to be stronger next time. And that's where real strength starts to happen. Because now your body is saying, I have to adapt.

[01:01:30.490] – Allan
You given it everything, the stimulus and everything it needs to adapt. And by doing it in this controlled manner, there's no way for you to change the momentum of it. And there's no way to not fire those muscles. So your brain has to stay focused on that muscle. And it's one of the things people will go do their training, like someone go for a run, they'll turn on their music to make the run easier. People will listen to certain music, what's your playlist in the gym to make the exercise easier.

[01:02:04.090] – Philip
And the reality of it is sometimes easier just means that you're not getting as strong as you can. If you're more mindful about the muscles that are supposed to be firing and you're firing those muscles maximally as much as you can, you're then creating this huge stimulus that's going to benefit you in the end. And the other thing I I think really like about this process is like I said in the past, I would probably not schedule this for anybody. That's not an intermediate level, but the way they're looking at it and it makes a ton of sense is okay so if I'm going to do three sets of ten of squats, that's 30 squats.

[01:02:49.630] – Allan
Or if I do their method and let's just say, I'm going to do 10 seconds down. I mean, 10 seconds up and 10 seconds down, and I'm only going to get five, and then I fail.

[01:03:04.510] – Allan
Okay. I just worked for roughly 100 minutes, 100 seconds. That's not even two minutes. And my leg workouts over my leg press is over. So I'm only doing five reps and not doing 10, I mean got 30. So that's my knee. And if you're worried about your knee, that worry goes away.

[01:03:34.090] – Rachel
Well, that's the interesting thing, too, is that instead of doing a slow motion like I learned from NASM to do a count of four and then pull it back up for a count of three or four or something. To me, that's slow. But to them, they're talking like 30 seconds in a movie or something. I can't imagine lowering, for example, the bicep curl again, lowering the curl down for a count of 30 seconds, and then trying to bring it back up for 30 seconds, I would be done.

[01:04:07.030] – Allan
Well, a lot of people want to do pull ups. They'll come to me as a trainer and say, what are some things you want to do? I've always wanted to do a pull up. I get that a lot. And I'll tell you how I would typically train someone for pull ups. We would start out with either a Lat machine or we would do some resistance bands or some form of assisted pull up. And then over time, you take away the assist and they can get stronger. But there's another way to do it once they start getting to the point where they're almost able to do it.

[01:04:39.010] – Allan
And that's where we would incorporate negatives. Okay.

[01:04:41.470] – Allan
Now, as you may recall from the episodes we've talked about, a negative basically means you're doing the eccentric portion of the pull of the movement. So in this case, I would get them up on a bench or a ladder. And I'd say, okay, I want you to put your chest against the bar, and then we remove the ladder, and I'm like, slowly lower yourself down. And when you get to the bottom and put the ladder or the bench back under you and say, okay, go back up there, put your chest against the bar, and I pull that ladder away.

[01:05:12.790] – Allan
Normally, a person would lower themselves. And at first, if they last 5 seconds, that's phenomenal. Once I know that they can take, like, 10 seconds to come down, that person can do a pull up.

[01:05:25.150] – Rachel

[01:05:25.750] – Allan
Okay. So if you wanted to get really strong pull ups, the way Philip would do this is he would climb up and then he would lower himself, and he would try to make that lowering portion last 30 seconds.

[01:05:39.610] – Rachel
That's incredible.

[01:05:40.870] – Allan
Okay. And then he would try to pull himself up really slow. Now, can someone do that? 30 seconds? 30 seconds? Maybe. Maybe not. But I can tell you, if you can do that, you're going to be doing pull ups like a piston. You won't have any problem at all doing any pull ups that you want to do. So maybe you start with the lat pull down machine and you have someone feed it down to you to your chest, and then you just slowly over the course of 30 seconds try to bring that bar up.

[01:06:13.090] – Allan
Let it go up. Don't let go of it and let it go slowly up over 30 seconds. And then if you need help getting it back down, then let someone help you get it back down and then go again. And that will be giving you a lot of what we're talking about here in that you are putting time under tension or time under load on that muscle, and it's very intense. So this is something you would do probably no more than twice a week, and you're going to feel DOMS.

[01:06:44.650] – Allan
Just get ready. You are. There's just no way that you can start this type of program and not have some level of DOMS. But with everything, this is something about when they talk about mindfulness, it's just something to realize that we are helping ourselves get stronger. And if you're paying attention to the muscles and the muscles are hurting, that's just feedback. That's just feedback. You got to let that go and then get stronger and come back.

[01:07:14.650] – Allan
Well, it looks like something happened to Rachel's connectivity and she fell off the call.

[01:07:19.930] – Allan
So I guess with that, I will call it a show. So I'll talk to you next week. Bye.


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Let's Say Hello

[00:03:37.670] – Allan
Hey, Raz, how are things going?

[00:03:40.070] – Rachel
Great, Allan. How are you today?

[00:03:41.690] – Allan
I'm doing pretty good. A couple of things I'm kind of excited about one I went camping. I realized when I went camping here because place about 2 hours boat ride away from here. So we were remote. We were really remote. And I realized when I was camping, like, I haven't done this since I was in the Boy Scouts. I was in the army. Granted, we would be out and about in the Woods and whatnot? But because I was a light infantry group, we never set up tents.

[00:04:11.690] – Allan
We never started fires. We never did any of that stuff. If you were to sleep, you slept on the ground right there and you might cover up with a poncho if it's raining. But we never set up tents ever. And so just like to set up a tent, start up campfire, collect wood as got going back. And like, hey, I haven't started a fire in decades. Decades, many decades. And I was like, this is kind of crazy because I think it was probably about 15. So it's probably about 40 years ago was the last time I actually went camping.

[00:04:46.910] – Rachel
And what did you think? Did you have a good time?

[00:04:48.950] – Allan
It was good.

[00:04:49.550] – Allan
It was just 2 hours is a long time to be on a little boat. A little pangas, bang, bang, bang all the way there. And then bang, bang, bang all the way back. I was able to do a little fishing and that kind of thing. And we were camping with people that while I'm friendly with, I don't know, super well. So it wasn't like, deep friendships that you sit there and you have deep, meaningful conversations with them. It was just sort of okay. Yeah, we're hanging out.

[00:05:17.450] – Allan
This is cool. That's cool. Probably if it had been longer, it might have been more difficult because this is the point. And I'm an introvert by nature. So just being trapped on an island with a few people is kind of interesting.

[00:05:34.370] – Rachel
Sure. That sounds wonderful. I love camping. I grew up camping, not on a beach like you guys, but we love camping. We did tent camping as kids. And then when Mike and I got married and we had kids, we eventually made it up to the pop up type of camper. And now we have a trailer pulled behind kind of camper

[00:05:55.370] – Allan
that's glamping.

[00:05:56.750] – Rachel
Yeah, it is. I totally agree. I have a great mattress. I have a little bathroom in my camper. I am totally set, and I absolutely love it.

[00:06:08.450] – Allan
I had the shovel ready just in case.

[00:06:12.050] – Rachel
Yeah, it's a little different when you're roughing it like, you guys, but, yeah, it's still a fun experience to do every now and then.

[00:06:18.710] – Allan
Yeah. And then I'm pretty excited I'm going to do this new challenge. And I've started talking about it because you probably heard some of the conversations about it, but there's still time. There's still time to sign up for this because I believe this episode is going live on the 8th. Right?

[00:06:39.770] – Rachel
I think so. Yeah.

[00:06:40.610] – Allan
8Th. Okay. So there's still time for this. And so if you'll come to Crushtheholidays.com, I'm doing a little 40 plus fitness challenge this year, and it's just five weeks. And basically it's motivation. There's a pop up Facebook group for us to kind of support each other as we go through these holidays, because on the average, people are going to put on weight over the holidays. So if you're thinking, oh, I'll get started in January, we're going to talk about that a little bit later. I'll just get started in January.

[00:07:13.250] – Allan
Well, if you take two steps backwards between now and then, that's not so cool. So this challenge will start on November 20th. But don't wait. Go ahead and sign up. There is a small cost to the challenge, but there's also prizes. So I'm literally taking the money that I'm getting from the challenge and reinvesting that into the prizes that I'm giving out to make things. So there's going to be some 40 plus fitness podcast swag. There's going to be some books, some of my favorite books that I've had some of these folks on the show recently.

[00:07:44.750] – Allan
I'll be sharing their books with you. There's going to be Amazon gift cards. And for one lucky person in the challenge, I'm going to give away a six week, 40 plus fitness online training program that I'm launching in January. So I've been doing the GAS program. I've kind of revamped it a bit. And so I'm going to relaunch that in January, and it's going to be a little bit shorter, a little bit more condensed, affordable. But for the one person coming through the challenge, they're going to get it for free.

[00:08:13.730] – Rachel
Sounds awesome and like fun. Sounds like fun.

[00:08:16.490] – Allan
Yeah. So it's crushtheholidays.com.

[00:08:19.850] – Rachel

[00:08:20.870] – Allan
All right. Anything else before we get with this conversation, this really bold conversation with Deltorro?

[00:08:27.470] – Rachel
No. Yeah. I can't wait to talk.

[00:08:29.690] – Allan
All right.


[00:09:11.690] – Allan
Delatorro, welcome to 40+ Fitness.

[00:09:14.390] – Delatorro
Thank you so much. I appreciate it. Good honor to be here with you.

[00:09:17.030] – Allan
So today, we're going to talk about your book, Shift into a Higher Gear: Better your Best and Live Life to the Fullest. And I really love that title. And then also you use the motorcycle as kind of your vehicle for communication. And I just love that. I love that because you went through. And when someone does that, you know that they've spent a lot of time thinking which you probably did most of that thinking on the motorcycle, which was also probably pretty cool. And so really just kind of told a story about you that I really felt like a personal connection.

[00:09:52.190] – Allan
As I was reading through the book about who you are as a person and what you bring and the joy you bring to people's lives because you're there to help them live the better life.

[00:10:01.550] – Delatorro
Yeah. That's really what it's all about, man. I appreciate you saying that, Allan, because I really believe that when we commit to stepping into what it means to really transform people and shift people, right? I think we really have to go on this intentional journey to really let people into the parts of ourselves that sometimes we don't even feel are the most beautiful parts of ourselves. But they're the necessary parts that people need to see. And so I don't want people to just look at me and say, okay, he's super successful.

[00:10:31.610] – Delatorro
I want people to say, hey, listen, this guy's been on a journey. He's gone through some things. He's had to navigate some potholes, right? He's had to maneuver, right? He's had to deal with all these things to be able to be at a place where he can now reach back and inspire others to take it to the next level as well. So I'm excited about the book. I'm really, really grateful for it, and it's already making waves all across the planet. So we're excited.

[00:10:50.750] – Allan
Well, of course it is. Now you had this concept at the very beginning of the book, and I was like, I love this because it's kind of a mantra that I use a lot of the time is better me tomorrow. Am I doing today the things that are going to make me better tomorrow? And I think so many people think about the end game of where their finish line is, of what they want to accomplish, not thinking in terms of tomorrow. What can you do today versus thinking about this big thing later?

[00:11:19.850] – Allan
It's a snowball. Can you talk a little bit about that theme of will you be better today than you were yesterday? Because I think that's really the key.

[00:11:30.410] – Delatorro
So here's what's cool, right? It's the daily invitation. I believe that life really and truly does give us one open invitation every day, and it comes in the form of a question. Will you be better today than you were yesterday? Will you make the daily decision to better your best to top yourself just by 1% and that's the key, because a lot of people don't really can't quantify what that means. And so for me, it's how do you get better just by 1% how do you get 1% more forgiving?

[00:11:57.710] – Delatorro
1% more generous, 1% more patient, 1% more service oriented, 1% more fit, right? 1% more committed to your cardio. 1% more committed to your meal plan or meal prep. 1% more committed to your supplement intake or you're getting enough vitamin D by taking a walk in nature, right? It's about how do we every day do a little bit that's going to make the big difference.

[00:12:23.270] – Allan
And it's compounding interest.

[00:12:28.170] – Delatorro
You're exactly right, my friend.

[00:12:29.850] – Allan
Now in the book, we're talking about change. And you talked about the six phases of real change. And I thought these are really important because, again, everybody likes to skip to the end, but we really kind of have to take these steps. We have to take these little steps and go through these phases. Can you talk a little bit about the six phases of real change?

[00:12:50.370] – Delatorro
Yeah. So I want to encourage everyone who's listening right now to really think about something in your life that you want to change, like, right now we all have stuff that we want to shift.

[00:13:01.290] – Delatorro
But there are six phases to change. But just like you said, if we skip to the end and we don't do the process necessary, we might get a quick change, Allan, but it's not going to be permanent, and it's not going to be long lasting. So if we really want to create real change in our lives, we've got to go through what I like to call the six phases of change. So change phase number one is you got to say it must change. You got to identify the thing that has to change in your life because you can't conquer if you don't confront and you can't confront what you don't identify.

[00:13:32.370] – Delatorro
So you got to identify what it is that you want to change. Right?

[00:13:34.890] – Delatorro
Second thing you got to say is, I must change it. It's a simple phrase, but it's really powerful. So it must change. Lets us get clear about what needs to change. I must change it. Allows me to now be the CEO of the Correction. In other words, it's not up to the government to change it, Allan. It's not up to who's in the White House to change it. It's not up to who's, the governor or the Mayor. It's not up to society. It's not up to whatever things that we tend to externally justify and externally excuse a way or what I like to call interpersonal responsibility.

[00:14:08.370] – Delatorro
It is up to us to change it. It must change. I must change it. Number three, I can change it. You got to get excited. You got to get confident about the fact that you can get fit over 40. You can live the life of your dreams. You can take the vacations you want. You can have the kind of business that you desire, right? It must change. I must change it. Number three, I can change it. Number four, I will change it. Now, Allan, you and I both know there's a big difference between what someone can do and what they will do.

[00:14:34.530] – Allan
Yes. Absolutely.

[00:14:35.910] – Delatorro
Can is a statement of potentiality and possibility, and it evokes confidence. At the end of the day, we've got to cross the bridge from can do to will do, right. And I always say this your I will is more important than your IQ. I think it's so important that we have that determination, that fortitude, that grit, that fight, that hustle that says, I will make this change, right. And then once you get that, I will change it. The next phase, which is number five is I am changing it.

[00:15:04.050] – Delatorro
And when you're in the middle of a change process, I don't care what it is. It is uncomfortable, right?

[00:15:10.050] – Allan

[00:15:10.350] – Delatorro
Because you don't fit, Allan. You don't fit where you used to be. You're not there anymore or you don't quite fit where you're going because you're not quite there yet. So you're caught between who you used to be and who you're trying to be. And when you're in that conundrum, I think it's so vitally important that you celebrate. One of the things I always encourage people to do, Allan, is go to the party store, get some confetti, throw in the air and walk through their own little celebration, because at the end of the day, you're in the middle of a change process.

[00:15:35.670] – Delatorro
And it's a process. But I am changing it. I am changing my nutrition. I am changing my exercise. I am changing my podcasting process. I am changing how I people into my programs. I am changing my webinars, I am changing my parenting. I am changing my marriage and my relationship. So you're in that process of change. And final step, step number six is I have changed it. And this is where a Press release comes in, because you need to let Lotty Dotti and everybody know that you have changed something significant in your life.

[00:16:08.790] – Delatorro
And I ultimately believe that when we make it through all six phases of change, and when we really haven't changed, we've actually transformed, brother.

[00:16:16.350] – Allan
Yeah. And that's what way I kind of go about it is I called it Cargo in my book, and it was kind of like, okay, first, you've got to celebrate when you get there. Second, you've got to kind of almost re acclimate because you are different. You're a different person. Like you said, you transfer yourself, you've transformed. And then the R is reassess because there's always another journey. There's always another one.

[00:16:46.710] – Delatorro
I like that reassess. That's good, man.

[00:16:48.810] – Allan
And then go, just go do it. There's so much more that 1%, that 1%, that 1%. And then the reassess and saying, okay, what else? What keeps us motivated, keeps us moving. And then you go, like I said, you can just lay those six phases right on top of that and say that's the journey and that's the journey.

[00:17:07.830] – Delatorro
Just keep rolling.

[00:17:09.570] – Allan
Now, one of the things you brought up, I just kind of love this, too. I loved a lot of things in your book.

[00:17:14.010] – Delatorro
By the way, Shift into a Higher Gear: Better Your Best and Live Life to the Fullest. Grab it Everywhere books are sold, Amazon, Audible, Barnes and Noble.Com. Everywhere books are sold, the book is all over the planet. Pick it up in airports, you name it, it's available. Grab it.

[00:17:32.490] – Allan

[00:17:33.150] – Allan
Now, when you're riding a motorcycle, a lot of people don't know this, but if you haven't ridden a motorcycle to make a turn, you have to be very cognizant about where you're putting your weight. Your weight shift is what causes the terminal motorcycle. Now, I owned a Spider, which is the three motorcycle was the exact opposite. And if I leaned into a turn, I was going to topple. But just understanding, putting your weight into what we're trying to do and doing it long enough to wait is a big part of this.

[00:18:07.110] – Allan
Can you kind of get into that story and what that's all about? And why that's important.

[00:18:11.910] – Delatorro
Brother, I get chills, Allan. I get chills, brother. This is one of my favorite sections in the book. I love the whole book, but, man, I love shift your focus and put your weight into it, which is chapter four. And one of the things that we talk about is when you're riding a two wheeled motorcycle, right? It's important that you understand that a motorcycle takes its direction from your intention. And so a motorcycle knows your intention based upon where you place your weight right. So a motorcycle, you don't have to turn a steering wheel automobile right.

[00:18:49.650] – Delatorro
If you want to go left, you lean left. If you want to go right, you lean right. So a motorcycle takes its direction from your intention. Why is that important? I firmly believe that if we really want to live life to the fullest, there's not a single person that we admire or respect, Allan, that got to where they got to by half asking their way there. Everybody that I know put their weight into it. They went all in on something, right? Whether it's Elon Musk or whether it's Steve Jobs or whether it's Mel Robbins or Tony Robbins or whether it's Jillian Michaels, it doesn't matter.

[00:19:35.250] – Delatorro
We can do this all day. Everybody who's at the top of their game, they put their weight into their industry, whether it's Steve Harvey, right, whoever is at the top of their game, they put their weight into it, meaning they gave their best, they gave their all. They focused on leaning into excellence.

[00:19:50.010] – Delatorro
Right. But not only did they give their best effort, but they gave their best effort, watch this, long enough to get a result, which means not only do you have to put your weight into it, W-E-I-G-H-T. But you also have to put your weight into it W-A-I-T. And one of the examples I use in the book is how I've got one of the world's first inspirational business reality television shows based upon public speaking. It's called The Keynote. And from idea to television, it took me 839 days to get that book from concept to actually being able to see it on TV.

[00:20:25.890] – Delatorro
That's a little bit over two years. But I was willing to sit on that egg until it hatched. And the point is a lot of times, I believe, Allan, a lot of us don't get the results that we want in life because we're not willing to sit on things long enough until they hatch. So one of the principles that I teach in the book is you got to learn how to be like a stamp and stick to one thing long enough until it delivers. If you follow the metaphor, if you put a stamp on an envelope, let's just assume, for the sake of conversation that the stamp was animated and it could jump from envelope to envelope whenever it wanted to.

[00:20:59.070] – Delatorro
You're trying to mail something from Florida to California. And every time that envelope got to a different postal stock, it jumped from your envelope to somebody else's, the postage jumped from another. It would never arrive. Your envelope would never make it.

[00:21:11.370] – Delatorro
Why? Because the postage that was affixed to it didn't stay attached long enough to get delivery. And you're in the fitness you're into wellness. It's almost like certain supplements, right? There are certain supplements that are better for your body when you add black pepper extract to the supplement, because it gives your body the chance to absorb the supplement into your bloodstream. Same narrative, right? There's got to be certain things that allow that need to stick to us long enough to get a result. And then we can go on and take it to the next level.

[00:21:43.530] – Delatorro
So I firmly believe that if we really want success in anything, you got to learn how to be like a stamp. Stick to one thing to a delivers. You got to put your weight into it, meeting your best effort. Then you also got to understand that even in this Instagram, Instapot, Instafamous, TikTok, five G, four G LTE super quick microwave world that we live in, some things just take time.

[00:22:06.930] – Allan
Yeah, we see this a lot in my industry where someone will say, okay, well, I'm going to try this diet, or I'm going to try this program and they get into it. And maybe the first week is awesome, and then the second week is less awesome. And then there's just kind of this like this settling. And it's really hard at that point to not get frustrated. But you have to lean into this thing that you're doing and recognize that if the strategy is right, it will come and you have to lean in and keep at it and not just jump to the next thing.

[00:22:39.390] – Allan
It's like, oh, well, I was on this and all said I saw these pills at the store, and so now I'm taking these weight loss pills, and that didn't work. So now I'm back trying this other diet, and then someone else said, I need to go do this exercise, but it hurts my legs. So I quit that one. We've got to keep going if we want to get some real change. And that said at the beginning that 1% over time is going to really add up.

[00:23:02.970] – Delatorro
That's exactly right. You're exactly right, Allan. I totally agree with you, brother. We got to stick with something long enough to get the result and watch this. Part of the reason why we struggle with that is because we've got Shiny Object Syndrome, right? That looks good. That looks good. But another reason why we struggle with it. And I help high achievers. That's really my area of focus. I really love working with high achievers because this is going to sound like an oxymoron, but high achievers get ignored. And the reason why I say high achievers get ignored is because what we've been taught all our lives, the squeaky wheel gets the what?

[00:23:35.610] – Allan
The grease?

[00:23:36.690] – Delatorro
Yeah, squeaky wheel gets the grease, the grease, the oil. So in other words, if you're a problem performer, you get the most attention. But if you're a high achiever, you tend to get the least amount of attention. Right. So I really focus on helping high achievers get better, take their best and top it. Right.

[00:23:53.010] – Delatorro
And so one of the reasons why I think we struggle with this area of Shiny Object syndrome for high achievers, specifically is because we don't know how to score a touchdown. And what I mean by that is as soon as we as high achievers get close to the end zone, what do we do? We push the end zone back another 20 yards and say, yeah, but not quite right. We are never satisfied with a certain level of success. We always got to push the envelope and goal setting is huge, and it's important.

[00:24:18.330] – Delatorro
And goal achievement is big, which we talk about in the book. But as you also learn the book, I have a different take on goal achievement, but we'll get to that in a little bit. So I think it's important that at some point, we as high achievers, learn to celebrate the small wins, learn how to celebrate the process of achievement and learn how to celebrate the good things that we have in our lives and really take those things to the next level.


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[00:26:25.250] – Allan
There was another concept in the book that when I first got into it, I was kind of like, okay, that's not a big deal. And then as I got towards the end of it, I was like, Wait a minute. I need to go back and reread that. And as I went back and reread it, it just clicked and I was like, oh, wow.

[00:26:41.690] – Allan
This is phenomenal. And the reason I say that is in a motorcycle there's go forward or go home. I mean, you just go forward.

[00:27:22.670] – Allan
Because there's a lot more there than I'm able to articulate. But like I said, it was just a really exciting thing. As I got into it, I was like, if someone could just wrap their mind around, I only have one gear. I have one gear. I'm going forward because I can't go backwards. That's huge.

[00:26:50.990] – Allan
That's the gear. That's the gear. Now you can shift to a higher gear and go faster, but it's always a forward. There's no reverse on a motorcycle versus a car. It has park. It has reversed and it has neutral and has drive. So there's a lot of decision making there about whether you're going to be going forward backwards or whatnot. But if you're going to be successful at anything you're trying to do, you got to put it in gear and go. That's it just in the one gear. Can you talk a little bit about that?

[00:27:41.210] – Delatorro
Yeah, man, I appreciate you for underlining that and underscoring that for me, Allan. As a result of what you just said, brother, I'm actually going to get a T-shirt design that says, I only have one gear. That's really good, brother. I got to write it down. When the moment of inspiration hits me, I have to write it down in the moment so thank you for that.

[00:28:02.510] – Allan
You're welcome.

[00:28:04.550] – Delatorro
But seriously, so the notion is this and you kind of already spoke to it. What I love about shifting to a higher gear, and everybody, please make sure you grab a copy of the book. You can go to shifting to a highergear.Com. Grab the book, but also grab the campaign workbook that we've created, which takes the learning principles from the book so much deeper. One of the things that we do in the book is we help you understand the difference between living life, the automobile way and living life, the motorcycle way.

[00:28:29.270] – Delatorro
And I want to say this to everybody who's listening. You don't ever have to have ridden a motorcycle before. You don't even have to have an interest in riding motorcycles to be able to learn and apply the principles. Because the motorcycle metaphors are a backdrop to the deeper conversation that we're talking about, whether it's excuses or whether it's fear versus faith or emotional mastery, the motorcycle serves as a backdrop metaphor for the entire overarching concept. So automobile living allows you to have multiple gears in your life, many of which are ineffective for life and business, whereas motorcycle living only allows you to operate like Allan just said in one gear, and that's drive when you turn a motorcycle on and you put it in gear, it only knows drive, it only knows forward.

[00:29:14.570] – Delatorro
However, automobiles give you a whole bunch of other negative options. It gives you park, it gives you reverse, and it gives you neutral. Then the book, we go into great detail to explain the differences between those three different gears and how those gears, more importantly, how they show up in your life and business on a daily basis. How do you know when you're in neutral? How do you know when you're in park? How do you know when you're in reverse? And, Allan, I want to underscore something in the book that's really huge, which is I want to debunk something that most people not only believe, but they teach.

[00:29:47.450] – Delatorro
A lot of people teach that how you do anything is how you do everything. And I absolutely could not disagree more. And I'm going to use that chapter as a perfect example because I know people who are in drive in their parenting, but they're in park in their marriage, or they're in drive in their business, but they're in neutral when it comes to their financial portfolio. Let's just say their investments or they could be in drive in their hobbies, but they're in reverse in their fitness, right.

[00:30:24.290] – Delatorro
So they'll go smoke with cigars with their buddies, or they'll go to sporting events, but they don't take care of their physical body, right? They're actually going backwards. They're not even standing still. They're going backwards. Right.

[00:30:34.370] – Delatorro
So automobiles give us way too many options. That's why when you live life to bike way, you only know forward at the end of the day, because we live in time and time is going forward. We must constantly commit to moving forward each and every day in our lives. And I think that's where the real magic happens.

[00:30:51.410] – Allan
Absolutely. Like I said, that's why when I got into it, I was like, this is a lot deeper than I thought it was when I first started, because it seems simple concept. But then, as you got into explaining it, which you did so well in a book, it was just like, okay. Yeah. We all need to pick our thing and just drive. So the next thing you talked a little bit, you got into a little bit about goal setting. And this was another area where I really felt like you shine some light on it.

[00:31:19.490] – Allan
For anyone that's struggled to kind of make their goals happen. And we all struggle. But if you set up a good enough goal, you set the right goal. It's not easy. There is going to be some struggle here, but you go through the 8 hours to manifest your goals. Can you talk about those? Because again, there's so many ways people talk about smart goals, maybe even come up with a different acronym. But in this case, you're literally almost a roadmap, if you will.

[00:31:47.150] – Allan
How to Manifest Your Goals. Could you talk a little bit about that?

[00:31:52.070] – Delatorro
So first of all, I love this book. Every time I get a chance to talk about it, I get excited, Allan, because there's so much you and I both know, Allan, there's a lot of books out there that are filled with a lot of fluff. Right.

[00:32:07.010] – Delatorro
And what I love about this book is that and you can tell me your experience. And I'd love to hear it literally from start to finish. The pedal is on the metal, it's direct it's in your face. It's very Dr. Phil. The book comes right at you. Would you agree with that?

[00:32:23.390] – Allan
Yeah. The way I kind of put it together was and this fits directly with who you are. What you do is when you go into a good keynote speaker, they know they've got maybe 45 minutes to teach you something and change you to try to in 45 minutes, change you. And that means that they have to cut out every other word that doesn't suit the purpose. It doesn't get them on where they want to go. And so quite literally, yes, you open up a chapter, and the chapter might be 45 minutes.

[00:32:53.570] – Allan
It might be an hour, however long it takes you to read that chapter. But it felt like I was sitting there listening to a keynote.

[00:33:01.730] – Delatorro

[00:33:03.650] – Delatorro
That's awesome, brother. I appreciate that. That means a lot. All right. Cool. So let's talk about this whole conversation of goals. One of the big things that we stress in the book is the fact that chapter twelve is shift, and this is another big thing people need to understand about the book, which I love is every chapter starts with the verb shift. And so, in other words, there's an action required, right. And so we did that very intentionally. And then the other piece that I think is important is that we understand this.

[00:33:32.870] – Delatorro
We got to shift from simple goal setting, which anybody could do to transformational goal getting. And I think that's the difference between the average person and, like super achievers is super achievers actually get the goals they go for it. One of the examples that I use in the book is I say, if three birds are sitting by a still pond or three birds are sitting on a branch and one bird decides to jump away or fly away, how many birds do you have left? And most people say you've got two.

[00:34:01.430] – Delatorro
And I said, no, you got three because one just decided, even though they said, I'm going to fly away. Right?

[00:34:09.050] – Delatorro
Deciding is not enough. Decision is not enough. And goal setting is a decision. It's a cognitive process. But there is a massive difference between cognition and creation, thinking and trying, dreaming and doing, wanting and walking. You know this, especially in the wellness space, how vitally important it is for people to shift from it just being something I got to do here into something I really want to manifest. So podcaster to podcaster. I have a podcast, too that I started a little bit earlier couple months ago. It's called Crushing Life with Delatorro.

[00:34:42.350] – Delatorro
And the goal of my podcast is to help people achieve one goal in four ways. I help people develop the mindset, the heart set, the skill set, and the will set to live and lead an extraordinary quality of life right now. The reason why I share that with you, Allan, is because a lot of times goal setting is done up here, but you and I both know we can intellectually know something that we don't emotionally embrace. Right?

[00:35:08.810] – Allan

[00:35:09.410] – Delatorro
We got to go from the emotional embracement to actually living it out, taking that tactical steps, and then they actually have the perseverance to push it through.

[00:35:16.850] – Delatorro
So goal getting, which we talk about in the book, is it involves what I like to call the eight R's. And so for the purpose of time, I'm not going to go into all eight, but I'll share two of them with you that I love. I love all eight of them, but eight is my favorite number. So you'll see a lot of eight represented throughout the book, but one of the big ones, that's a real sticker that I never hear people teach. Never hear people teach this, is the first R. In order to get to manifest a goal, the first thing you got to give your goal is Room.

[00:35:53.330] – Delatorro
Everybody wants the how to. Everybody wants the strategy. Give me the tactics. Give me the steps to do. But I believe the biggest issue that we struggle with is we don't create enough space for the thing that we want. Space in your heart, space in your mind, space in your household. When a couple is expecting a newborn baby, what's the first thing that they do? They create a space for a baby. It's got its own furniture. It's got its own clothes. It's got its own closet.

[00:36:26.870] – Delatorro
What's the first thing that the womb does when it's ready to actually, when conception happens. The womb creates space to handle this baby because it understands that the baby is going to take whatever space it needs in that mother's body and the mother has to adjust. Period. Your goal is the same way. So I firmly believe that no matter what your goal is, the first thing you got to do is you got to make room for it. So in other words, get clear about what you need to take off your plate before you put a whole bunch of other stuff on your plate.

[00:37:01.070] – Allan
Yeah. I think one of the examples you kind of gave in the book, which I liked was, you want to start working out, you got to look at your schedule and say, okay, when will I actually do this? If I'm going to train for something, when am I going to do it? And something else probably has to not be done. Like, maybe a little less Netflix.

[00:37:22.610] – Delatorro
Exactly. Right, brother.

[00:37:23.990] – Allan
And you can get the audiobook and listen to it while you're running.

[00:37:29.210] – Delatorro
You can go to audible right now and grab the audiobook and listen to the audiobook and shift into our higher gear. We didn't hire an actor. I read it in studio for five and a half hours. I did it. So you get my voice, which is awesome. I'm proud of that. But no, man, that's a big deal. And you're right. It's like no matter what it is. So one of the things that I help when I collect keynote for a lot of corporations and associations and things.

[00:37:52.070] – Delatorro
And one of the first things I talked to companies, sales teams about is I say, listen, whatever that goal is, your current schedule does not support it, or you'd already have the goal. Right?

[00:38:03.830] – Delatorro
So let's take stuff off your plate before we decide what really needs to go on it. And so it's that process of what do you need to pull back from in order for you to go forward.

[00:38:17.090] – Allan
Do you have time to go through a couple more Rs?

[00:38:19.370] – Delatorro
Yeah. I love these Rs.

[00:38:22.730] – Delatorro
So. Yeah. So the first one is room. So I love that one. Create space, another one of the Rs that I'm a big fan of, and I'm not going to go in any particular order here. But one of the other Rs that I'm a big fan of out of all of them, which I love them all is I really believe that you need a Roadmap. I think it's so important that you figure out okay, If I'm here, how do I get from here to there? You've got to have a roadmap.

[00:38:47.090] – Delatorro
And the best place to get a roadmap is from someone who's already done what you're trying to do. Because success leaves is clues. We just got to go find them. So sometimes the best way to get a roadmap is to say, okay, who do I admire and respect in my industry, who's done what it is that I'm trying to do, who is that person? And then once I get clear about who that person is, how do I begin to start to model the results that that person has gotten in order to model the results that they've gotten?

[00:39:15.110] – Delatorro
I've got to do what it is that they've done. I remember I had a chance to spend a day and a half. Dr. John Maxwell. And one of the things that Dr. Maxwell was teaching me, it was a leadership lesson. He said, Delatorro, a lot of people come up to me at events and they say, oh, Dr. Maxwell, I want to be who you are. I want the books. I want the stages, I want the lights. I want all the stuff. And he's like, great. He said, Are you willing to do what I did so that one day you can get what I want.

[00:39:42.470] – Delatorro
And I think the lesson there is we got to be willing to do the work. Once we find what the roadmap is, we got to be willing to take the steps that the roadmap provides. So you got to have a I mean, think about it as soon as you type into Google Maps or Waze. As soon as you type in where it is, you ultimately want to go. It's going to give you a roadmap on how to get there, right. But you got to be willing to follow the roadmap.

[00:40:05.390] – Delatorro
And another one of the Rs that I love to talk about is along your journey of following the roadmap. You've got to create some symbols of relief in the form of rewards. You've got to give yourself some moments of celebration. You've got to enjoy the process and enjoy yourself as you're going through. Because if all you do is work on achievement, achievement, achievement, achievement, achievement without any rewards along the way. The problem with that is you're not going to actually enjoy the process of achieving. And when achievement becomes boring, we quit.

[00:40:40.010] – Delatorro
So you got to be able to make sure that you have more fun. I teach productivity to corporations and associations. And one of the things that one of my top programs is called platinum productivity. Getting more done by having more fun. And one of the things that I teach is, according to neuroscience, your brain is more incentivized to do the things that need to be done if you attach more reward based things to it. But if your brain associates pain to productivity, you're always procrastinating. So I really believe in the importance of rewards, road maps and room.

[00:41:16.490] – Allan
Thank you for sharing that. Delatorro, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:41:30.230] – Delatorro
This is a holistic word, and I really believe that there's three things that I think we can easily do to continue to make wellness a priority. Number one, I'll go back to it. Make room for wellness in your life. That means getting an extra 45 minutes or early or staying up a few minutes later in the evening. So number one, make room for it. Make room for it in your schedule. Let it show up in your phone. Put alerts in your phone that you're going to go take a walk, you're going to go take your supplement, you're going to drink a certain amount of water.

[00:41:59.510] – Delatorro
Use the apps to help you to kind of manage certain habits, whether it's hydration habits where you're checking off, whether it's a fitness app on your phone, do something to make room for the thing that you want. Number two is do it with other people. One of the biggest concepts we teach in the Shift into a Higher Gear book is we teach the importance of doing things as a collective. So who's in your biker posse, who's in your biker community, who's in your tribe, and really getting clear about who those individuals are?

[00:42:30.470] – Delatorro
So making wellness something that you do with others, I think is an important step to keeping it a part of your top priority. And then number three is make it enjoyable. Not everybody loves going to the gym and pumping hard iron. But if your thing is racquetball, then do racquetball. If your thing is golf, do golfing. If your thing is swimming, do swimming. If your thing is, don't feel like you're not fit because you don't want to press iron six days a week. That might not be your way of doing it, and there's nothing wrong with it.

[00:43:00.410] – Delatorro
I think it's sensational, but I do think everyone is wired differently and you got to get clear about what wellness and exercise and moving your body and cardio and what that means to you and how you can find a way to make it fit you and your lifestyle. Do it with others and keep it scheduled in your life, and I think you'll be able to have fun with it.

[00:43:21.530] – Allan
If someone wanted to learn more about you, the things you're doing and your book Shift into a Higher Gear. Where would you like for me to send them?

[00:43:29.870] – Delatorro
First of all, the book is available everywhere books are sold. We're driving a lot of traffic right now to Amazon, so please go on Amazon and grab the book there. It's also available in Barnes and Noble. Our website. Our primary website for the book isshiftintoahighergear.com. So the website is the name of the book shiftintoahighergear.com. We also have a Facebook community. So please make sure that you join our Facebook community, which is Shift into a higher gear global biker posse. All you do is type in, shift into a higher gear global biker posse on Facebook.

[00:44:03.290] – Delatorro
It's a public group. It's a free group to join. You just jump right on in. And we love to have you because we're creating a global group of people who are readers of this book and who are applying the principles and things of that nature. So we do exclusive lives inside that group. It's really exciting. So that's how people can get a hold of us. And also, if you want to have us come speak to your organizations, you can search us for all social media at Dr. Delatorro, that's at D-R-D-E-L-A-T-O-R-R-O. At drdelatorro for all of our social media, LinkedIn, Instagram, Facebook, YouTube, everything. And then lastly, our primary website for our speaking engagements is delatorro.com. D-E-L-A-T-O-R-R-O.com.

[00:44:47.030] – Delatorro
If there's anybody that's out there that's interested in any form of speaking or using public speaking and presentation to grow your business or your brand, I've been in the speaking industry for 20 years, and I've been endorsed by some of the greatest speakers on the planet. I've been a member of the National Speakers Association for 15 years, and I actually train and mentor people who want to become professional speakers, authors, coaches, and who want to make a living, inspiring people with their messages and their story. So I have a program called Crush the stage, which is a three day live boot camp that I do that helps people to master public speaking and presentation.

[00:45:22.250] – Delatorro
And so people can go to helpmecrushthestage.com that's helpmecrushthestage.com to learn all about our three day boot camp.

[00:45:29.390] – Allan
Okay, go to 40plusfitnesspodcast.com/511. And I'll be sure to have a link in the show notes there to all of those links because you're everywhere. So, Delatorro, thank you so much for being a part of 40+ Fitness.

[00:45:44.130] – Delatorro
An honor indeed. My friend, Allan, thank you to your incredible tribe, your followers, your listeners. And I'm hoping to hear from them sometime soon.

Post Show/Recap

[00:45:54.970] – Allan
Hey, Raz, welcome back.

[00:45:56.890] – Rachel
Hey, Allan, your conversation with Delatorro is really fascinating. And I have to say, I love his analogy shift into a higher Gear, but also better your best. I think that's great.

[00:46:08.950] – Allan
He brings so much energy to what he's doing because he's also a keynote speaker. He's speaking to large, large groups. When you're on a Zoom call with him, it's actually a little intimidating. He's got so much energy. He's like, I got to try to keep up with this guy. Never going to happen, never going to happen. He just brought it. And, yeah, the analogies and the things he's doing in his book, The Higher Gear shift to Higher Gear is just really cool. He takes the Conversations motorcycle, which if you spend a lot of time riding or driving, it gives you time to think.

[00:46:40.630] – Allan
So he sat down. He thought all these things through, and he really gives you some awesome tools. We really only just scratch the surface of the things that he has in that book, and they're all really valuable. So if Mindset is something that you truly struggle with, I strongly consider you. You should strongly consider getting this book because it is a pretty powerful book.

[00:47:03.310] – Rachel
Absolutely. I particularly enjoyed his six Phases of Real Change, and I won't go into them all again. But I just like to point out the difference between I can change. I will change, and I am changing. Those are three very different mindsets. But there's also a gap in between them. And I think you had mentioned in the earlier podcast, and I'm going way back in your earlier days, but there's a big gap between saying I can or I'm going to do something and then actually doing it that follow through seems to just be a challenge sometimes.

[00:47:35.590] – Allan
Yeah. Well, I was 39, sitting on the beach in Puerto Vallarta, and I decided that I needed to do something. I was not healthy. I was not happy. I was miserable, called myself the fat bastard. But I made the decision, like, okay, I'm doing this. And then it was just fits and starts and this and that. And I never really got traction until I did that transition from not just deciding I'm going to do something but actually committing to doing it. And so that step from can to will is huge because it is.

[00:48:15.970] – Allan
I knew. Okay. I'm 39 years old. I should be able to play volleyball. I should be able to get myself fit again. And it just wasn't happening until I really bore down, really kind of pushed forward or leaned into it. As we mentioned on the podcast. And once I leaned into it, that commitment. Once I made that commitment, it started happening. And actually the reality of it was it was very slow at first. A lot of people will lose weight fast at the beginning. And then mine was almost like it was almost like I fell off a cliff.

[00:48:49.450] – Allan
I was just kind of putting along. And then all of a sudden it's like, okay, I am like that swoosh. Oh, this is happening. I'm working hard. I'm getting stronger. I'm losing the weight. Things are working. I found my buttons. I found the things that work for me that make this go. And so, yeah, that transition from Will, can and do those are important. Every one of those is important. And you're absolutely right. We have to go through each one of them to make it happen.

[00:49:20.650] – Allan
The decision isn't enough. You need the commitment, and then the commitment isn't enough. You have to do.

[00:49:27.130] – Rachel
And the excitement between I am changing. And like you mentioned, it gets exciting when you can see results, whatever the results are, better blood work at the doctor. A better number on the scale, the feeling of energy when you wake up in the morning or before you go to bed at night and the power you feel when you're lifting better at the gym or running longer distances. All of that is so exciting. And if you just take that moment to celebrate those wins, no matter how little they are, it really will help propel you forward.

[00:49:59.410] – Rachel
Back to the analogy, though, he mentioned motorcycles only go forward.

[00:50:04.750] – Allan
Yeah, you can reach them backwards with your feet, but they don't have a reverse. The standard motorcycle does not have a reverse. It only has a neutral and a go. And so you're sitting there, you start that motorcycle and you drop it down in the first gear, it goes forward. And you'll see this. If you've never seen anybody riding a motorcycle, you'll see if they pull those first into a parking space and they need to leave, they literally have to walk the bike out far enough to get their nose out so they can drive forward, because that's all the motorcycle is going to do.

[00:50:36.310] – Allan
And all the other gears do is just help you go faster. So his book Shift to a Higher Gear is really about getting more, getting faster, doing more, seeing more, all those different things that are exciting about a motorcycle traveling faster. That fun part of it that inertia the wind, in your hair. If you had hair kind of stuff, that's it. If you just stay in first gear on your motorcycle, you're putting around town at 15 miles an hour, but you get to the second gear, third gear, fourth gear.

[00:51:07.270] – Allan
And now you're flying. And so that's kind of the point of the whole thing is the motorcycle is only going to go in one direction, so you've got to drive it. But you've got to keep shifting into that higher gear to fill that inertia and get where you want to go.

[00:51:21.310] – Rachel
I love that. And then the other part that I wanted to mention that I think people probably should pick up this book would be the eight Rs that he had put together, and he only discussed a couple of them. But the first R he mentioned was room and that you need to make space by taking some things off your plate so that you can add to it. And I think that is a particularly helpful tip, because when we decide to make these types of changes, like going to the gym every day or on a run or adding this exercise to our life, it's hard to find the time for that.

[00:51:53.710] – Rachel
I mean, if we had all the time in the world, we'd already been doing that. So I like his thought about maybe taking something away or rearranging your schedule to make time for these new things that you might add to your life.

[00:52:06.970] – Allan
Yeah, I prioritize sleep. I just always have. And I always will. So I'm not a proponent of getting up half an hour earlier just for the sake of working out. But that said, I made a point of putting on my calendar every day that I was going to get this workout done at this particular time, and it became my calendar. No one else could book on that time, and it meant, okay, I have to eat a little quicker. I might have to eat at my desk, which again, not the healthiest things.

[00:52:36.430] – Allan
But it was that trade off to say, I need to be in the gym for at least an hour, and this is my trade off is eating at my desk, making sure I have something that's convenient. I don't have to go out and get. And so it's right here. It's a packed lunch and just that kind of thing. And if you're in a relationship, obviously, you may not have the support of the people around you to do what you need to do. But you've got to figure out how to make that change.

[00:53:02.710] – Allan
You've got to figure out how to get them on board, at least to the point of allowing you the room, the space to get this done. So you get the hour you need, even if it's just two or three times a week, you get the time you need. If there are certain foods that you're like. No, that's my kryptonite. Please don't leave the cookies on the counter. They may continue to do that, but you've got to give yourself the room and where possible. Engage them to help make that happen.

[00:53:28.870] – Rachel
Yes, I love that. That's a great tip for moving forward.

[00:53:32.110] – Allan
All right. Well, Rachel has been great talking to you. I will talk to you again next week.

[00:53:36.610] – Rachel
Take care.

[00:53:37.570] – Allan
You, too.


The following listeners have sponsored this show by pledging on our Patreon Page:

– Anne Lynch– Eric More– Leigh Tanner
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Thank you!

Another episode you may enjoy


October 4, 2021

Intermediate resistance training over 40

Apple Google Spotify Overcast Youtube

On this episode, Coach Allan discusses some intermediate resistance training strategies to boost the effectiveness of your weight training.


Let's Say Hello

[00:00:45.420] – Allan
Hey, Raz, how are things going?

[00:00:48.240] – Rachel
Good, Allan. How are you today?

[00:00:50.140] – Allan
I'm doing well. We're recording this a couple of weeks in advance, so I'm still on my trip in the United States, kind of rounding down the Miami area, finishing out the last couple of stops up further north in Florida and then into Mississippi. But by the time this goes live October 4, I should be back at the Bed and Breakfast in Bocas Del Toro and trying to get things back into some semblance of normal.

[00:01:20.850] – Rachel
Right. Well, good. I hope you've had a good time visiting all your family and friends.

[00:01:24.490] – Allan
Yeah, it's tiring. And then a friend of mine, he's doing a YouTube channel and he asked me to go out there and like it and comments and do things like that to help him get his YouTube channel going. I went out there and he had a video where he's eating at the restaurants that I would usually be eating at, talking to friends that I would normally be talking to. And so it kind of got me a little homesick, which is strange. I'm in the United States visiting family, but I'm home sick to get back to focus.

[00:01:54.190] – Rachel
Sure. How long have you guys lived in Panama?

[00:01:57.310] – Allan
we're approaching three years.

[00:01:58.820] – Rachel
Oh, my gosh. That's a long time. That's definitely your home. I can totally see that. Yeah.

[00:02:04.790] – Allan
Yeah. So our dogs are there and our place is there and then something happens like this guy, apparently, I don't know. He just decided he wanted to throw a flower pot at the window of the gym and bust the glass. And I did bust it open open, but he busted the glass and so it's now get that fixed. And the guy came back and apologize for doing it and said he would make it right. You pay for it. But it's not my building. So we're, like manager, insert my message.

[00:02:31.580] – Allan
We got to get that window fixed, so just stop. You know, it's like if you're there, those kind of things are not hard to deal with, but when you're over 3000 miles away, it's a little bit more difficult.

[00:02:43.600] – Rachel
Oh, for sure. My goodness. Well, I'm glad you've had a good time visiting family and friends. That's the most important part. It's a long trip for you, though, but I think 4000 miles.

[00:02:53.570] – Allan
You know, when we're getting done with get done with this, we'll put over 4000 miles on a rental car. Yeah. So Tammy is gonna drive down to Key West. I think tomorrow, and I'm not gonna go. She's gonna go down there and hang out with a friend and spend the night and then drive back the next day. But, yeah, I'm not doing that part of it. I'm gonna step here and hang out my family here. So we'll put on over 4000 miles on that rental car before we return.

[00:03:20.050] – Rachel
Amazing. My gosh.

[00:03:22.730] – Allan
So it'll be a long month, long five weeks, but good stuff.

[00:03:28.000] – Rachel
Yeah. I'm glad you got to spend the time here.

[00:03:31.270] – Allan
How are things up there in Michigan?

[00:03:33.320] – Rachel
Oh, good. Good things are good. You know, one of the great grand prizes for turning 50 is a colonoscopy. So I will be prepping for that in the next few days. And hopefully by the time this air, I'll have some good results to share. But this will be my first colonoscopy.

[00:03:50.940] – Allan
That sounds like a show.

[00:03:52.390] – Rachel
It is. It's actually, it's not terrible. The prep work, I'm sure it's going to be real thrilling later, but I'm kind of excited to have this done. Colon cancer does run in my family, and since I've hit that age, it's just one of those things I can check off the list like a mammogram, which I do every year anyway, but, yeah, it's just one of those things that will give me a little peace of mind.

[00:04:16.370] – Allan
Okay. Well, good. I hope it all comes out good.

[00:04:20.820] – Rachel
Good one. Yeah, it'll be fine. But I'll be sure to share my results once I know them.

[00:04:27.600] – Allan
Good. Are you ready to talk about some resistance training?

[00:04:30.880] – Rachel
Yes. Let's do this today.


Today, I want to take some time and talk to you about some of the more intermediate and advanced resistance training, things that you can do. And these are some of these things that are appropriate for people over 40. So I'll kind of emphasize this that if you're new at training haven't been doing something for more than a year, this episode is probably not going to be for you. You might learn a few things about muscle resistance training and things like that, but just recognize that the strategies and tactics that we're talking about here today are not for the new training.

If you haven't been training for at least six months and maybe a year or more, you might not want to look into these, but this is something, if you're really interested in weightlifting resistance training, you might find interesting. So I do want to start this episode off with a caution. If you're new, if you're new to this, then yeah, definitely think twice before trying some of these. These are not things that you do, particularly for if you're just bored with your program. If you're bored with your program, change up some of the exercises, change up your sets and reps do those other things that change up the workout and make it different and more interesting.

These are not something that you want to do if you're under trained, and that means, yes, probably about a year or so of consistent training, and then you kind of plateaued and you're not seeing the improvements that you wanted to see. Most people are going to be able to get enough benefit out of just basic weightlifting that they don't really need to do these things. You can build strength and muscle without these tools without these strategies, but just recognize that, yes, if you want to optimize your growth, optimize your strength, optimize your power.

These can be very powerful tools in your tool chest. And then the other side of it is when you implement some of these things because of the additional volume because of the way you're working, you do increase your risk of injury. I do take that into account. Injury is a very important thing. It's rule number one in resistance training, do not injure thyself, and so you do not want to injure yourself. So you really have to be very thoughtful about how you approach intermediate resistance training.

To start this conversation, I really want to get into volume because that's what we're really doing when we're doing these processes, we're trying to increase the volume of work or we're trying to increase the volume of intensity for what we're doing when we're doing these exercises. So just recognize that normally we could do weights, reps and sets, and that's going to be enough for us to improve or increase the volume of the work that we're doing. If I do one more set than I did before, then I've increased the volume.

If I've added more reps, I've potentially increase the volume. And obviously, if I'm doing the same number of reps and sets and I've increased the weight, you know that I've increased the volume and each of those is specific to how you're trying to train. So are you trying to train strength? Are you trying to train for muscle growth? Are you trying to train for muscular endurance or stamina or power? And so as you look at the way you're lifting, recognize that the way your lifting needs to align with what you're doing and the volume increases that you do also have to align with that.

So there are different ways. Like I said, we can do this. We can do more work per week. We can do more work per workout. We can increase the time that it takes for us to do each exercise. It's called time and attention, and we'll get into that in a minute. But what you do, what we're doing here is we're basically in most of these, we're trying to increase the volume of work, the volume of work that the muscle has to do. And so we'll get into a lot more detail in that as we go forward, but just recognize, I'm going to keep coming back this term volume and just realize that volume just means more work.

It means more work for the muscle, either in reps, set, time under tension or the weight we're lifting. Before you get started on a program like this, it's really important for you to define the purpose of why you're doing what you're doing, because each of these strategies helps a certain aspect of muscular development. And so you don't want to do something that's going to improve your strength if you're absolutely actually trying to increase power, and you may not want to increase muscle mass if you're trying to increase power.

So in looking at what you're trying to accomplish, recognize that the goal, the purpose drives the strategy that makes the most sense for you. Probably the most common way to increase volume. And the one that I would usually start with someone who's approaching the intermediate lifting stages, meaning they've done some lifting. They're comfortable with the full body workouts. It's an hour or so of work, and they get the reps in. They get the sets in, and as a result, they're seeing some benefit. But a lot of times what happens is then that kind of plateaus, and we need to add volume and a lot of times it's really hard to add volume to a single workout.

Meaning if I have you doing one exercise, two exercises for legs, one for chess, one for back, one for shoulders, and a little bit of core work. That's practically an entire hour workout already. To add more time to that workout isn't practical for a lot of people.

So one approach is to do splits. So typically a split. What that means is that you're splitting up the work across different body parts so that you can do more work each workout. But you're also going to have to do more workouts each week.

So a very common split is the upper and lower split. So what we'll do is we'll come in, say on Monday, and we'll do a lower body workout, so that's mostly leg work. So squats, leg press, lunges, split squats, maybe a little bit of machine work. And that's your leg workout. You'll hear the term leg day called out a lot. So you do a leg workout on Monday, and then on Tuesday, you come back in and you do an upper body workout. So that's where you're doing pushups, bench press, pulls, rows, different things like that.

You you might even throw up in some arm workout, some shoulder workout, and that's your upper body work. And so you've split into an upper lower Monday, Tuesday, maybe you take Wednesday off. You come back Thursday, Friday, and you do another lower upper. As a result, you hit your legs twice in the same week, which is what you would have done before. But now you've actually added more volume because you had more time to do more exercises, more exercises, then more sets and more reps for each of those parts. And as a result, they're getting more volume.

The other common split is called a push pull legs. And the way that works is you would come in and let's say on Monday, you go ahead and do your push and push is where you're moving away from your body. So you think of pushups bench press flies overhead, press that type of thing. So you're mostly working your chest and shoulders and then probably your triceps. A pull is when you're pulling something towards yourself. So you're doing a rows, you're doing lat pull downs and then potentially some other movements where you're working your biceps.

So that would then be the pull. And then your legs obviously is just a lower body workout, and you do a leg workout. Now the advantage of pushpull legs is then you've already given yourself the full two days off from that push workout. You could come right back the next day and do another push and you can rotate this all the way through and not have a day off effectively. Although I'd still encourage you every once in a while. Do take recovery day. There's a lot of volume.

So at some point it's probably worth taking a day off. So if I'm going to do a push pull legs, I'll do a Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and then I take Sunday off and that's six days of lifting. Each day I'm working a different part of my body. I'm getting each body part in twice per week, which is what I was doing mostly when I was doing full body, and so it gives me the opportunity to add a lot more volume by doing the split.

But it also means you're dedicating a lot more time to the gym than you would if you were just doing two 1 hour full body workouts. Now you're in the gym up to 6 hours a week, which can be quite a bit of time. So recognize to get more volume, you've put more time in.

Now, one way to get around this little bit of volume and time is to mix in a thing we call super sets or monster sets. Now, this is where you're going to do two exercises pretty much in a circuit, and the two exercises work different body parts so effectively you can get an exercise in faster because your rest period is effectively when you're doing a different exercise.

So an example of that would be if I wanted to do bench press and then I wanted to do dumbbell rows. And so I would do my bench press. As soon as I finish my bench press, I turn around and do my set of rows. And then as I moved back to the bench and make sure I'm getting enough rest between exercises. But you can kind of see how because I did it that way. I cut out a rest period that I would have had in between each exercise.

And as a result, I could get a lot more done. A monster set is where you put three or more exercises together in a circuit. And I don't want you to get this confused with circuit training, where you would walk in and there's a series of machines and you're just doing these eight different exercises in the circuit. This is when you're going heavy. If you're intermediate lifting, you're doing a lot more weight than you would be doing on those machines. You're probably working with free weights.

And so you would put together potentially three exercises that could be again, it could be the bench press. It could be a dumbbell row, as I said. And maybe your third exercise is squats or something for your legs. And so you do that monster set, and then now you can go right back into another round, and you basically have eliminated the need for those rest that'll allow you to get more volume in a shorter period of time. So you don't necessarily have to split your workout in multiple days.

You can add super sets and monster sets to reduce the amount of time, which allows you to do more sets or exercises for each body part in the same amount of time. It also can be very fatiguing. And I found that super sets and monster sets really aren't for me because I don't recover from the cardiovascular perspective of just exercise exercise. I need that little bit of rest time to get myself fired back up to really be able to optimize the weight that I'm doing. And another aspect of this is it is really hard in a commercial gym to set up a series of super sets without really just being all over the gym.

And in an age of COVID, that's even worse if someone's trying to work out in a gym and you're taking up three or four pieces of equipment at a given point in time, it's really hard. Unless you're going to a commercial gym when no one else is there off hours or like me, own the gym, then you can go in and do it when you want to. But it's really hard in a commercial gym to do super sets and monster sets effectively without a lot of planning and doing it at times that are just more appropriate for that.

But that is a way to add more volume that you can do. So ways to add Volume Right now, we have split and we have super sets. And I mentioned earlier time under tension.

So when we're doing our normal workout and we're starting out, you probably notice a lot of muscle growth and you probably know, I mean, maybe not physically muscle growth, but you notice that you got stronger pretty quick. You might have started with five pound dumbbells and you're almost within a month, you're up to ten pound dumbbells.

That's 100% increase that's huge. What's typically happening during that period of time is not that you're piling on a bunch of muscle and getting a lot stronger. What you're doing is your brain and your muscles are beginning to communicate more effectively. So your brain is trying to fire off enough muscle fibers to do the movement that you're asking it to do. And as you go to do that movement, you get more efficient and that efficiency of the communication where your brain can know what a weight is and can fire off just the right amount of muscle fibers is a really cool thing that allows you to get stronger. Now, by doing time under tension, which just basically means slowing down our tempo.

So you think normally if you were going to do, let's say push up, you would go down a count of one, you go up. So it's really almost like up up up up right. Now, to do time under tension, I'd say slow that down to maybe 2 seconds, 3 seconds. So it's 3 seconds down 3 seconds up. Another way that you can put time under tension is when you're in that down position, maybe you stay there for a pause and that pause training will keep you fired. The muscles firing longer.

That will help your brain and your muscles talk much, much more. Because as you're trying to do the movement slower, the muscle is going to have to fire off more and more muscle fibers to keep the weight under control and moving. So time under tension is a very effective way of building muscle and strength. But time under tension is not beneficial if you're training for power. So if you're trying to do something like sprints and you want to be able to sprint faster, I would not do time under tension training for your legs because you're training your muscles to fire slowly and consistently, and that's not the kind of thing you need if you're trying to build power.

So if you want to build a little bit more muscle mass and you want to get a little stronger and you're looking for a way to kind of bump up the volume of what you're doing. Time under tension is a really good tool to do that. You can take a smaller amount of weight and make it harder for your body because you slowed down your body's, firing off more muscle fibers, and that's causing more stimulus, which will cause more growth in both the muscular and the strength aspects.

Another interesting approach is called variable resistance training, and you can do variable resistance training even as a beginner. But when you really want to kind of leverage some things, this is where a variable resistance training becomes really, really good. Basically, variable resistance training just means that you're providing a variable level of resistance based on where your strength points are in a movement. So to give you an example, because there's a certain amount of muscular leverage in working each bit of weight. If you think about a bicep curl.

So you're holding a dumbbell by your side and you want to bring that dumbbell up to basically your front deltoid to curl and use the bicep to do that. At the very bottom, you're at your worst leverage point. And so the weight that you can start at that bottom is much lighter than the way you could do. If you had your hands say just six inches away from your shoulder, you're at that point have a much better leverage point and can do a lot more weight.

So that's one of the disadvantages of fixed weights like dumbbells and kettlebells. And things like that is that they aren't variable, whereas you can use bands or chains or the cambers on certain machines to change up the resistance throughout the movement. So here's an example, let's say I had that same dumbbell in my hand, and instead of just the dumbbell, I had a chain draped over that dumbbell so that as I lifted the dumbbell closer to my chest, on my shoulder, as the dumbbell came up, more chain is off the floor, meaning there's more resistance against the movement.

So that at the top, I have a much higher resistance than I did at the bottom. Cables do the same thing. I mean, sorry, bands do the same thing. That's probably what you've experienced as you stretch a band. It provides a variable resistance. And then some machines, you may notice that if you're looking at the mechanism, the camber that's lifting the weight, that it typically spins and it's pulling typically a strap or something, it's pulling that and as it turns, if that's just around camber or around pulling, it's a very straight resistance if they put a camber on there where it's like lopsided that can provide variable resistance.

The NATOs machines were really famous for this in the 70s and 80s, as they provided this kind of variable resistance through different movements. So it's very common now to see those on machines. The cool thing about resistance training when it's variable resistance is that it is providing you the maximum amount of resistance or at least a better range of resistance as you do a lift. As you get that muscular leverage going, looking for ways to add variable resistance to an exercise can help a lot. So one way that you can do this is you can use bands.

So if you strap a band to something or you're doing the band curls that's band movements that's one thing. I talked about the chains. So you'll be doing a bench press and you can have chains over the bar. So the bar goes up, more chain is off the floor and therefore more resistance. And then there are bands that you can use to assist you on, like pull ups. So you take one of those bands, you wrap them over the bar, you put your foot in that band.

And then as you go down and you're in your weakest position at the bottom, then the band is fully extended. Therefore, it's giving you resistance up to help you. And as you get closer to the top, there's less pull on that band, and it's giving you less assistance. So there's lots of different ways to use variable resistance in assisting you to have the maximum amount of weight effectively resistance in an exercise. So you're increasing the resistance based on your strength profile and the leverage of your muscles.

So variable resistance is a pretty cool tool, and it can even be used by some beginners. And if you're using bands for your workout, then you've experienced some of that.

Another one is called negatives. And I'll explain this in a little bit more detail, because sometimes it really confuses people. But in every movement, you're going to be constricting muscle. Tighten a muscle to affect that movement. And so basically, if you're doing a curl, a bicep curl we talked about you are shortening your bicep. In shortening, it that is the concentric portion of the movement.

As you shorten your bicep, that brings the dumbbell up as you go back down, that's the eccentric portion of the movement. In the eccentric portion of the movement, you are resisting that resistance. Okay, that sounds weird, but your muscle is preventing the weight, the resistance from going where it wants to go. It's fighting gravity. And that's the point where your body is building core strength, getting really stronger and that you're firing off the things you need to be stronger to hold that weight against that resistance.

So a negative is effectively where you're doing a time under tension thing, but you're only doing it during the eccentric portion of the movement. Let's say I want to improve my pull ups, and I know I can do a few, but I want to be able to do more. I want to get stronger in the pull up. What I can do is I can get myself a little step ladder, and I can step up to a point where the bar is at my chest, and then I can let my body go down slowly fighting that resistance.

So I'm working through the negative portion of that exercise. The eccentric portion of that exercise. And I can tell you that don't do this unless you really want to have DOMS, because this is one of those situations where DOMS is going to happen if you're doing this. Another way that this could be done is you could be doing a dumbbell curl or barbell curl, and someone can help you get the bar up and then you fight it going down. And so that's another very common negative resistance training that people will do.

But again, this is is very extreme. It's a lot of volume and does some damage. So you just be aware that if you're using this as a means for building strength or some mass, but mostly strength, it's a really good tool to break through some Plateau. So if you're struggling with pull ups and you've been lifting for a while and you've been doing pull ups and doing other polls and things like that to build some strength, a negative approach, getting someone to help you through the positive or using step ladder in some cases can be a good way of getting a little bit of extra volume in there.

But again, be careful because this is bordering on more of the advanced stuff, and it is something you have to manage.

Another one I wanted to bring up, and I almost didn't want to talk about this one because it's one, it's a little controversial. And two, it's not entirely safe. You be very careful with this one. And it's called Occlusion. Now occlusion is basically where we're blocking blood flow to a muscle, and then we're doing work. And there's been some studies that basically show if you're looking to build muscle mass, Occlusion can be a good tool for allowing you to add that volume of that work and changing the nature of that work.

So the muscle does some different things. So basically what you do is let's say I wanted to do a bicep curl. I would put a strap on my arm above that bicep and tighten it just enough to slow down or reduce the blood flow to my arm. And then I would do those bicep curls. I've tried Occlusion before. It's moderately effective. It's not great effective. So it's not like some of the other things that we've talked about today, but for the advanced lifter that's looking to add a little bit more mass to a limb, because obviously there are certain parts here you just can't exclude.

So it's mostly used for arms and legs. And if you're looking to add a little bit more mass to those, this could be something you do, but I doubt there's very many people over the age of 40 that really ever need to consider Occlusion training. But I wanted you to know it was out there because you might see someone doing it and wonder what it's about. Now, by no means was this an exhaustive list of all of the things that you could find in a bodybuilding magazine or a power lifting magazine?

But I wanted to put this out there from the perspective of just understanding. There are additional strategies to mix this up. People who've been lifting for years don't necessarily still just go in and do the full body workout. And if you go into a gym, you might see some people doing some relatively strange things. And I wanted to just give you an idea of why they might be doing those things. If you have any questions, I do encourage you to come message me. Let me know what's going on.

If you have a question, you see someone doing something in a gym and you're just interested in why they might be doing that thing. Just let me know now, don't videotape them, but maybe you can just describe to me what you saw them doing.

So let me kind of summarize all this. If you've gotten into resistance training and you've lifted for a while and you find yourself beginning to Plateau with the workout that you have and you want to mix it up, that's cool. Mix it up. Add additional exercises, just pull out an exchange exercises.

Make sure you're covering all your bases. Don't be the guy that doesn't lift with the legs. You need that too. You need to at least make sure you're doing something for your legs. So if you're a runner and you want to build some more upper body strength, cool, do that. But make sure what you're doing is a balanced training based on what you're trying to accomplish. Now, when you're ready to do something more and you want to move into some of these more advanced lifting approaches, you're going to have to manage the volume.

You do not want to jump into these things full board. When I mentioned negatives, I'll only do negatives for one set. So I'll do my sets pull ups or whatever I'm doing. And then if I want to do negatives, it's only going to be pretty much on the last set. So I'm finishing out and I'll do that. Manage the volume. We're over 40. We don't want to get injured. So as you're increasing volume, do it responsibly and then have a purpose. So don't just go into this and say, I want to just try these different things for the sake of trying them.

Understand each of these different approaches has a different benefit. So don't just do something for the sake of doing it. Have a purpose, a mission, a reason why you want to do a certain thing. Time under tension is great, but not for power. It's great for muscle and strength. Negatives are really good for strength. Occlusion is good for additional muscles. So just understand what the work you're doing is going to do potentially different things and do the things that help you do that. Pick the right approach.

Like I said, don't just jump in and do something. Pick the approach or approaches. And I would recommend one at a time. So you see how it works for you. Make that change. Try it. If it doesn't work, check it. It's working for you. Then maybe you keep it. But don't pile on all of these. There's no reason for you to be doing variable resistance training, time under tension, negatives and Occlusion all at the same time. There's absolutely no reason for you to do that.

So find the thing that works for you and start working it in. And if it works, then keep it. If not, toss it out and then know when to say when. I was talking to a client, and he was asking the question, when am I strong enough? When is this enough? And the reality of it is it is enough when you can live the way you want to live now. I mentioned earlier in one of the earlier episodes that I'm planning to do a tough Mudder, and so now I have very specific purposes for my training, which is what I kind of needed.

So as I go into my training, I need to build strength, particularly in my ability to pull, because a lot of the tough Mudder activities are climbing related. So the ability to pull my body weight, it also means, yeah, I got to kind of lose a little bit of body weight and I get to build some stamina and then this one other little caveat, which is probably going to be the biggest challenge for me overall. Is there's one obstacle called the Everest. And it's a ramp that you have to run up and then jump and grab.

They do have a rope there, but I'm not sure about that, but they didn't have that when I did the first one. But running and jumping requires some speed. It requires some athleticism. And so I've got to do some work to build up a little bit of speed. So my training is going to be very specific to that. Now I know that doesn't relate to this whole process of talking about intermediate weightlifting, but just recognizing that to run faster, I need power in my legs. I don't need a lot of strength in my legs.

I need power. So I need strength in my upper body. I need grip strength. I need power to be able to run a little faster for at least a sprint. And those are the things that I'll be working on as I build what I got to build, to be able to be competitive and do what I want to do in this tough mudder. And I say you need to do the same. But also then know when to say when if you get into splits and you're working out every day of the week, eventually you're probably going to break yourself so kind of build in those rest days, build in those recovery periods and then pay attention to your body because your body is going to tell you when things are not going well, and you just have to be open minded and check the ego and listen to when your body tells you to stop.

Post Show/Recap

[00:32:27.880] – Allan
Welcome back, Raz.

[00:32:29.160] – Rachel
Hey, Allan. I do love to talk about resistance training, and sometimes I often use the word weight training, but I do my fair share of weight training and body weight training. But whenever I think about increasing what I'm doing or making things a little bit harder, I just simply think about adding weights or adding more weight to what I'm doing.

[00:32:52.800] – Allan
And for most of us, that's exactly the approach to take. You get to a certain strength level where you feel good about the amount of weight you're moving, then you're good. You're maintaining muscle, you're maintaining strength. And as long as you're not struggling with that same weight, then you're staying about where you need to, because that's quite frankly, no reason for anyone to be able to put 160 pounds over their head. The most you're ever going to probably ever try to put over your head is 25 pounds and that's just putting luggage

[00:33:22.920] – Allan
The overhead bin on an airplane. So if you want to be independent and be able to do that and then being able to open a jar, so there's things that you're going to want to do for independence purposes, but you're not going to have your body weight that you're trying to put into an overhead bin. That's just unless you're bringing a person with you, we don't want to talk about that. But just realize a functional level of strength for most of us is all we need.

[00:33:50.570] – Allan
Now I have set up to do a tough Mudder in August of 2022, and you can go to 40plusFitnesspodcast.com/Chicago. I'm on the 10 to 10:45 run of that. And so if you're interested in doing a tough Mudder, there's one in Chicago I'll be doing it. I'd love to see you. If there's enough people that are interested in, we might do a little meet up or something afterwards, have a couple of beers and have some dinner or whatever. So yeah, if you're interested in maybe doing a tough Mudder, the classic is the one I'm doing.

[00:34:23.940] – Allan
There's also a 5K in 10K. There's shorter versions of it. If you don't think you're going to be quite up to that. But that said, my training for the tough Mudder is going to fundamentally alter the way that I approach training. I'll be using several of these intermediate principles of ways to increase the volume of what I do. I'll definitely be using splits because for me to get done what I got to get done, I won't be able to get it done. Just doing two to two and a half workouts per week, on average, just doing full body, and then I'll be doing a lot of things and there'll be a lot of two days kind of things where I'll do the weight training in the morning and then later on I'll do some endurance work to get myself to a point.

[00:35:12.570] – Allan
But the way I do my training will change because I'm trying to affect different things. I'm trying to affect strengthen some places, I'm trying to affect power in others and then muscular endurance and others. And so as I go through my training more so towards the back end of it is I'm starting to specialize for that sport, if you will. But on the front end, there will be some basic things that I'll be doing to build up core competencies and strength, power and endurance so that I'm able to get that done.

[00:35:42.350] – Allan
And it won't be about muscle mass. So I'm not going to try to become a body builder for the sake of doing this event because that won't benefit me at all. In fact, the goal will be to actually get stronger and smaller, so it will change a little bit about what I do. But again, that's where these kind of these intermediate level things come in, because I will be specializing. I will be doing something different as you're doing longer runs, looking at doing an ultra or anything like that crazy stuff you did this weekend with the five K, ten K half and then full marathon, four days in a row, that kind of mileage.

[00:36:19.630] – Allan
Do you really want to have leg training in your full body workout? The Monday after you do all that and short answers? No.

[00:36:28.070] – Rachel
Definitely no. Yeah.

[00:36:31.360] – Allan
So you have opportunities to use some of these principles is intermediate principles to have volume where you need it and specialize it for the types of things you need where you need it.

[00:36:42.620] – Rachel
Well, that's exactly right. My goals right now are a little different than yours, but that's the whole point about putting these types of plans together based on your goal. And you mentioned you're not going to be adding muscle mass. You want to be leaner. So you're gonna choose activities that correspond with that goal. In the offseason, I'll probably spend a little bit more time in the gym not gaining mass. Like you said earlier, the keyword for me is maintaining strength. And so in the winter, when I'm not running as often, I can do some more of those leg days to keep some strength.

[00:37:23.240] – Rachel
And yeah, it just fluctuates with what my schedule is. And just like you, you've got your eyes set on this tough Mudder, so you'll be putting your training together to address those goals.

[00:37:34.660] – Allan
Yeah. And so in that specialization, and that's where this stuff really becomes critical as a beginner. It's really just about building fundamental skills when you first start lifting weights and to go back to the whole weight training because I will go back and forth. But just recognize, I know when I say weight training is like we don't want to go pick up iron bars in a gym. If all these sweaty guys grunting and all that stuff, it's about resistance is the end game of it. It's a little bit more technical term for what we're doing.

[00:38:05.300] – Allan
We're applying resistance to build strength, muscle endurance or muscle mass or power. And so if I use one interchangeably to me, it's all the same. But I understand that some people get turned off by terms like bodybuilding and weight lifting and all that. So just realize it's all resistance training just how you decide to do it, whether it's your body weight or its weight or its resistance bands or chains, whatever it is, it's still the same are generally the same. But the perfect example would be there's an obstacle called Everest, and it's basically it's a ramp that as you get to the top of it, it gets steeper and steeper until it's straight up.

[00:38:47.950] – Allan
And to get up this thing, you have to sprint, you have to sprint and you have to keep running. And then you reach out and try to grab the edge. Now, truly athletic people can run up, grab the edge, pull themselves up and over. But because this is a tough mudder and not a competition, there'll be plenty of people that will be sitting up there ready to help you. Oh, you reach your arms out as you're running up this thing, and they'll reach down and credit grab you and help you over.

[00:39:13.950] – Allan
So it's a very helpful, very cool vibe there. But that said, I'm not a sprinter from perspective of being 56 years old at that time and trying to sprint, I'm going to have to build some speed. I'm going to build some power into my legs. And that means when I get on like a squat or a leg press, I'm not going to have a whole ton of weight on there. And I'm not going to go slow, like time under tension, like I would normally do for muscle mass.

[00:39:41.210] – Allan
It's going to be about quick, high rep, low weight stuff to get my legs faster, pumping get with the strength relative to weight that I need to build the power so that a sprint will help me at least get myself halfway up that wall and then hopefully the other half of my body up his body length. And so hopefully at that point, I'll be able to grab the edge. And then I'll probably need one or two of those guys up there to help me over. And then I'll reach out and help the person behind me, which is what it's all about.

[00:40:15.370] – Allan
So it's a very different type of training. Then I would be doing otherwise because otherwise, like you, I'd be like, okay, add more weight, slow down time under tension splits to add volume. I'm not a big fan of super sets and monster sets. That's just not something I've ever really enjoyed when I was trying to put on muscle mass. Those were actually valuable for me, and I've used them, but I'm not a fan because I actually like to lift. I like to rest. For heavy weights,

[00:40:52.210] – Allan
I will easily take two minutes to three minutes off between each set so that I've got the maximum amount of energy to apply into the next one. And that really helps me for building muscle mass. But that's not again, not the type of training I'm going to be doing here. If I did a monster set, it would be because one I didn't feel like I had enough time to get everything in or it would be where I was actually just trying to do something fast. Again, building power in parts of my body.

[00:41:18.490] – Allan
So for my legs, I might put together a period of time where I did. I'm probably not a monster set, but a super set with two exercises that were working my legs in different ways and then just the quick back and forth between the two. So there's limited rest and trying to just raise my energy level for that. But each of these has their place. But probably the only one I'd say is just don't do is the Occlusion training. There's not a lot of reason unless you're going to try to do some kind of Masters level body building or something like that.

[00:41:58.970] – Allan
Occlusion is not safe. Unless you do it wrong. You can do it really wrong. So it's not one of those things I would encourage most people to try. I've done it before when I was trying to put on mass, and again, it shouldn't have been putting on mass because I was also training for a sport, but I don't always do the right things, but there's a lot to this stuff. There's some books, ebooks, volumes of books on how to do this stuff. So simple is good.

[00:42:32.620] – Allan
And then over time adapt because most of my clients all train for a while and it's like they get that neuromuscular connection and they start getting a lot stronger and that feels good. And then now you're starting the Plateau and you're like, oh, no. What am I going to do? And then I'm like, okay, well, you're just going to change the workout up a little bit, give you something new, some workouts, some exercises that are going to complement what you've been doing and build strength in a slightly different way.

[00:42:59.410] – Allan
And then you just keep doing that. And that can work for most people almost all the time. But then there's others. They'll say, okay, I want to take it to that next level, and that's where splits and time under tension and variable resistance. All of those things can come into play at one level or another. Not all necessarily at the same time, but at different points in time, we're going to do it. I will definitely be doing negatives. I talked a little bit about negatives. I will definitely be doing negatives to build strength in my back for pull ups.

[00:43:32.130] – Allan
there's gonna be pulls. So I will do like, I think I said it in there, that I'll climb on a ladder or step, and I'll get my chest up to the bar. And then I will hold myself in that position and slowly lower myself down as a function of trying to build more strength in my back and arms.

[00:43:53.630] – Rachel

[00:43:54.770] – Allan
It's gonna hurt. It's gonna hurt a lot. And I'll have DOMS the next day. But over time that's going to build a lot more strength in my back. I'll be able to hold positions that I wouldn't normally be able to hold because there's there's all kinds of, like monkey bars and swings, and that. So there's a lot of upper body strength required climbing ropes, all of that. So I'll want to build that that up to a really high strength level and one of the fastest ways for me to get there,

[00:44:27.350] – Allan
again, someone who's lifted for a while will be these negatives. But I would not encourage most people to do negatives unless you just really want to hurt or you want to build a much stronger back than you would normally have if you became a goal. Like Rachel, you said, okay, I want to do ten foot pull ups. I want to be able to do ten pullups. We would start with just you using doing lap pull downs and some other rows to get your body basically strong. And then we'd get a resistance band, and we would use that resistance band to assist you or have Mike stand behind you and give you a little bit of assist on your pull up, and you'll be able to start being able to do pull ups.

[00:45:06.560] – Allan
You'll get to a strength level, you can then it's just a function of doing more volume to get to where you can do. The ten that you want to do is your goal that if that is the goal, but a way to get past even that would be then as an intermediate lifter to start looking at negatives or effectively, maybe even attaching weight to your torso or your legs. So you're pulling more weight up than just your body weight. So then that might be again, another strategy that I use to increase the strength that I have in my back.

[00:45:41.560] – Rachel
Wow, that all sound like really wonderful methods that we could try to employ in the gym when it's time to do something different.

[00:45:50.460] – Allan
But not all at the same time.

[00:45:52.240] – Rachel
I know. One thing at a time, right?

[00:45:56.790] – Allan
I don't want you having straps around your biceps, and then you're doing variable resistance, negatives and trying to stay time under tension the whole time. Don't.

[00:46:09.680] – Rachel
But this is great because like I said earlier, whenever I think about making any advances in the gym, I'm sure a lot of people think the same way. Just add pounds, just add weight to your weights. And obviously there's a lot of other tactics that could be employed.

[00:46:26.300] – Allan
And no, like I said earlier, that's a perfect approach if you're getting there. But there's a point you're saying, okay, I did X weight, and then I did X plus five, and then I did that plus 5. And then it's like, okay, now I'm stuck at this weight. And so let's say your original weight was 40 pounds, and then you're doing 45, and then now you're doing 50. But now you just don't seem to be able to go past that. Every time you try to put 55, you get stuck, you're like, okay, I wanted to do this many, and I didn't.

[00:46:58.580] – Allan
And I can't yet. I can't yet. And so the question will be is, what can we do then, to get you past that? Because just adding more weight won't necessarily get you there. If you can't move that weight so we can look at things that would change it up a little bit and be a little bit different, taking long, sometimes even taking a longer rest before you try to do the next set can be all that you need to get that weight moving. But you can look at some of these strategies and say, okay, what's a way for me to do this.

[00:47:31.880] – Allan
I probably should have put in here now that I'm thinking about it. And that's called drop sets. And so let's say you're trying to do deadlifts and you're doing 50 and you want to be able to do 55. I might tell you. Okay, put the two and a half on the outside of the callers, start doing them, and then maybe you only get three done. Pull those two and a half off and finish your set. And so that drop set there again. It's just a strategy.

[00:47:59.340] – Allan
There's a lot of them. But I should have probably covered that one, how they think about it. But it's just there's these strategies. And so if you're struggling with something, particularly with your weight lifting, in this case, because we're talking about, come on to the Facebook group, ask that question, say, hey, I'm stuck at this or this isn't working the way I wanted it to or I want to understand this concept a little bit better. That's why we have the Facebook group. You can go to 40PlusFitnesspodcast.com/group

[00:48:27.890] – Allan
and ask any of those questions. I'm on there regularly. I've been on there less, of course, over the last few weeks because I'm spending time with family and taking some vacation and doing that. So I haven't been out there nearly as much as I was. But as this goes live, I'm there. I'm there for you. So if you have questions about weightlifting, resistance training, all of that, just feel free to come out there and give us a call. Let us know what's going on.

[00:48:51.480] – Rachel
Perfect. And you've got so much experience in the gym. I appreciate all your insight on this. This is great.

[00:48:57.690] – Allan
Well, thank you. But I'm serious about that colonoscopy. So we're going to get you on the line. We're going to have a conversation about your experience there. And because it is something we all need to be considering. I'm looking forward. I'm actually looking forward vicariously experiencing this three.

[00:49:16.750] – Rachel
I appreciate that. I'll take copious notes and I'll let you guys know how it goes.

[00:49:23.140] – Allan
Awesome. Well, Rachel, you'll enjoy your week and I'll talk to you next week.

[00:49:26.590] – Rachel
Thanks. Bye now.


The following listeners have sponsored this show by pledging on our Patreon Page:

– Anne Lynch– Eric More– Leigh Tanner
– Deb Scarlett– John Dachauer– Margaret Bakalian
– Debbie Ralston– John Somsky– Melissa Ball
– Eliza Lamb– Judy Murphy– Tim Alexander

Thank you!

Another episode you may enjoy


September 20, 2021

Finding your health and fitness pace

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Many people believe that any health and fitness endeavor must be a full-on sprint. They start a new diet and don't take into account how they're going to sustain it over the long haul. On this episode, we talk about how to find your pace.


Let's Say Hello

Due to Allan's travel we recorded our hello and wrap up sessions beforehand and did not do our standard hello section for this episode.


Today we're going to talk about pace and how life isn't all sprints. I want to start this with basically two contrasting stories from my life. The first one was my tough mudder training. Now I've told the story in the book, and basically the concept here was that I decided I wanted to do a tough mudder with my daughter. And this was March when we made this decision.

And the race that I wanted to do was in November. My daughter was going to be 21 years old, close to 21 years old. She was a level one CrossFit coach and quite fit. And so in my planning for this tough Mudder, my training for this tough Mudder, I knew I was going to have to push myself pretty hard and pretty fast if I was going to be in shape for that tough Mudder. So going from March, where I was already generally training to November, I still had a lot of ground to make up, and so I did what I call a sprint.

I trained really hard. I worked on my nutrition really hard, and I sprinted, and I got it all done. I got the work done. The results were great. You can see the before and after picture on my Facebook and on my website, 40PlusFitnessPodcast.com.

And when I did it, I felt really good. I got that sprint done. I accomplished everything I wanted to do, so good for me. Right? Well, let's flash forward about five years, maybe a little bit further when I did the Spartan training.

Now I plan to do the Spartan race as a function. We were going to be traveling to Chicago, and there was a spartan in there, and I thought, hey, I could do a Spartan. And so I asked my younger brother if he wanted to do it with me, and he did. So I'm like, okay, let's do this Spartan. Let's go to Chicago and do a Spartan together.

The difference was I was in okay shape, but I needed to be in Spartan shape within about two and a half months. And so I started my sprint, and I pushed hard, and I worked on my nutrition, and I did everything I could do to be ready for this Spartan race until I broke my rotator cuff snapped in the middle of a workout. I was trying to do overhead presses with dumbbells, and the reality was I didn't hurt myself doing the presses. I hurt myself trying to get the weights up into the starting position.

I felt it snapped, and I knew immediately what I had done.

And in fact, it was a very bad tear. But it wasn't a tear that had happened just during that sprint. It was a tear that had been happening over a long period of time. And the only reason I tell you these two contrasting stories, I still did this part. It hurt like heck, I still did this part.

But the stories I'm telling here are really just to emphasize the fact that if we go too hard, too long, we will break. And that's not the purpose of what we're trying to accomplish here. The goal in health and fitness is not a destination. You might approach it and say, oh, I need to lose 40 lbs, and that's my goal. That's my thing.

That's my finish line. But after you've lost that 40 lbs, it's not like honey and roses for the rest of your life. You're still going to want to train and need to train. You're still going to have to focus on nutrition and do the things you're doing for your health. That doesn't change.

So don't feel like there's a finish line. Just like if you're saying you're going to do the couch to 5K and you complete that 5K, hopefully you're not hanging up your running shoes and saying, I'm done nothing more. No more training. I'm out. I accomplished the great thing, the 5K.

That's not how this works. We train to live and be the people we want to be, to be better tomorrow. And yes, while we might have goals in mind of certain things that we want to accomplish, be it a weight loss goal or completing a race or doing something else, those are just motivating goals. Those are just things that drive us the measurement criteria. So we know that we're successful at getting better.

The true goal here is to come up with a sustainable lifestyle and a sustainable lifestyle basically means you can eat the foods you like and not feel deprived. Now, are you eating as much of it as you want? Maybe not. Maybe you used to have pizza every night, and now you're only having pizza maybe once a month. But you're still having pizza.

So you're eating the foods that you enjoy and you're enjoying your foods. You're just not eating as much. And maybe you've changed your palette to a point that some of the foods that you used to enjoy, you don't enjoy as much now. So you've found a sustainable way of eating that you can eat most of the time, if not all the time. And you've also in sustainable lifestyle,

You've built a movement pattern that improves and helps you maintain your fitness without breaking you. So sustainable is something you can do for the long term. And that should be the overall objective of everything we do with our health and fitness is to find the sustainable path that we can stay on the vast majority of the time. It's not that you wouldn't depart from that, that you wouldn't take a detour. But once you take the detour, you know, to get right back on your sustainable path and keep pushing forward.


This episode of the 40+ Fitness Podcast is brought to you by Timeline Nutrition, the makers of MitoPure. We've talked about the importance of mitochondria the power generators at the heart of nearly every cell in our body. So, you know, keeping your mitochondria healthy is an important step in feeling good and slowing the aging process.

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So let's talk a little bit about pace. The faster you go, the longer you go, the more likely you break. That's true in everything that we do, particularly when you're over 40. Now, my story at the beginning of this episode, we're about pushing too hard training for an event, and I broke, but the same can hold true for nutrition. If you deprive yourself of a type of food or you eat a certain way, that's really restrictive, the likelihood you're gonna fall off the wagon goes up substantially.

If you tell yourself I'm never going to have another drink, that might work for you. But the reality is for most people, they're going to find themselves at a party, they're going to find themselves at a bar and they're gonna have a drink, and that's okay. There's nothing substantially wrong with that. But the harder you push yourself, the more restrictive you are, the more likely you're going to fail at some point, it's just the way it works. So when I talk about pace, I like to think of them in three terms.

Okay. The first is the sprint or the Ferrari, the second is a moderate pace. I call the pickup truck, and the third is slow, which I call the minivan. And there's reasons for each and every one of these paces that goes beyond what you want to accomplish. So let's talk about sprints first.


When you are ready to do a sprint, there should be nothing between you and the finish line. You want to be able to do straight forward without having to stop. You want to do it as quickly as you can responsibly. And that means there's nothing there to stop you. There's no one there to bother you.

There's nothing that is going to be in the way. So if you're training for something and you want to do a sprint, it's got to be there in your eyesight, in line of sight. And so in that case, it's got to be close enough. You're trying to go from A to B, not A to T. And while it might look from my before and after picture A to T, realize not all of that was really a true 100% sprint.

I wasn't sprinting every day, all day, but I was working toward getting better and better each day. And as I got better, I pushed harder and harder. So it was a sprint, in a sense, but it was an A to B, B to C, C to D kind of approach. I wasn't looking to go A to T. And if that's what you're trying to do, you're probably going to break before you get there.

And then the final bit with sprints, that's really a big one for me is you've got to keep the ego in check. Ego is your enemy when you're doing a sprint, because at that point, you're not looking at your red line. You're not looking at what's going on with the heat and your engine. And if you're pushing, pushing, pushing, pushing and you're not paying attention, snap, there you go.

Honest Truth, the weight I was doing when I was doing those overhead presses was far more than I should have been doing. I didn't need to be doing. I did it because I could until I couldn't. So you've got to keep your ego in check and know what you're doing is building you rather than breaking you. So sprints are important.


You're in your Ferrari, you're rooming down the road, and as long as there's nothing to hold you back and you're not going to red line and break, go for it. Next is the moderate pace. So I was a big fan of tailgating when I lived in the United States, and so I had a pick up truck with a tonneau cover so I could put all of my tailgating gear in the back of the truck to go to Hattiesburg for the games. Now, here's the thing. I couldn't own a Ferrari and take all my tail gaining gear because it wouldn't fit.

And my pickup truck doesn't travel as fast as a Ferrari. So I couldn't get there as fast. I could get in the Ferrari. And other than law enforcement, pretty much be there from Pensacola to Hattiesburg. And I don't know, 3 hours, maybe.

Okay, but that wasn't going to work in a pickup truck. I had to go a little bit slower. I take a little bit longer, not much longer, but it would take longer. So it was a more moderate pace because I had baggage to carry. So what's the kind of baggage that would hold us up in general?

Well, we have vacations planned. We have family members that are around that maybe we need to do some things with them. Maybe we have a job, all those little things you got to carry around with you that might slow you down a little bit. And that's okay. If you're patient, you find yourself a sustainable pace that fits your lifestyle, again

That's the objective here. And then you move and you're in this for the long haul. So in general, you should probably be spending most of your time over the course of the next several years in the pickup truck going a moderate pace, you can carry the things you need, do the things you need. There's a lot of utility there to get things done. You just have to have the patience and look at this as the long haul.

Slow and Steady

And then the final pace that I like to talk about is slow. And that's where you're in the minivan. And so you got the kids and the wife and this and that and you got to stop and go to the bathroom, every other exit. And so these issues, these people, these things, they're all happening. And it's not necessarily outside, outside your control, but it's generally outside your control that these are things you also have to focus on.

Your health and fitness may not be the ultimate number one priority in your life, but it's got to be important enough that you're still moving forward. And that's the key. If you have even more patience and self compassion, you do keep moving forward. And that's the key of moving slow is that you're not sitting still and you're not sliding backwards. So at worst times, you're holding your ground.

But most of the time, there's this little push forward a little bit forward. And while the minivan can't go as fast as the pickup truck or the Ferrari, you're still doing something positive for yourself, and you have to keep your head up and realize that's the case. And so I titled this episode, you can't sprint all the time or something like that. But basically, it's not all about sprints for sure. So what is the right pace for you?

Well, the reality of it is it's probably at different points in time going to be all three. There are going to be times when a sprint makes sense. So you say, hey, I'm going to sign up for a 30 day challenge to do this thing, and that can be an awesome motivator. You can sit down and say, when we get to next spring, I want to be able to run a 5K, and now you're moving at a moderate pace, taking a very cool or easy couch the 5K program to get yourself to a point where you can complete that race safely.

And then there's going to be times when things are going on in your life that you just have to slow it down and get in the minivan.

So having the self awareness to know which one makes the most sense for you, and using that as a tool where you're moving forward, you're sprinting when you can. You're going a moderate pace most of the time, and occasionally a slower pace, so that self awareness gives you kind of the gist of all of it. So again, find the pace that you don't break yourself. Find the pace that keeps you moving forward and not going backwards and stay at that pace until it makes sense to change and do something different.

You have health and fitness goals. You know what your vision is, of what you want to accomplish. You have to go the right pace or it's not sustainable. So again, the overall objective of your health and fitness should be to find a sustainable lifestyle and understanding pace and being self aware are key components of making that happen.

Post Show/Recap

[00:16:18.293] – Allan
Hey Ras.

[00:16:18.860] – Rachel
Hey, Allan, while you're talking my language now. We're talking about paces and life is not a sprint.

[00:16:25.820] – Allan
Life is not a sprint in and of itself, but it should and probably will include some sprints. And so that's really kind of one of the cores of this. There's kind of three areas. And one is that so many people want to skip to the end. They come back and say, Well, I want to be able to run a marathon or I want to lose 75 pounds. And so they want to go from A to T and they want it now. It's like, I want it now. Just give it to me now.

And the reality is that's not how things work. If you push, you're going to probably break yourself, particularly in fitness. And then with weight loss, you've got to do sustainable over time. And so we got to go and we got to tick all the boxes, A B C all the way through. And then it eventually. If we keep at it, then we'll get to T.

[00:17:18.490] – Allan
And so it's just that function of we didn't get here in a day. For some of us, it was 40 years ago for some of us, it was 50 years ago. For some of us, it was more years than that that we weren't doing the right things all the time. And as a result, we have something to work on.

[00:17:32.610] – Rachel

[00:17:34.020] – Allan
And we work and we gradually get there.

[00:17:37.290] – Rachel
Well, we all want the short, quick, easiest way to lose weight or get stronger or whatever it is. We're always looking for the right diet or the right exercise modality. And the fact is that it's different for everybody. And there is no shortcut to success. It just takes time and hard work. And you mentioned if you push too hard for too long, you'll get injured in the running world. We call people like that weekend warriors. Were you think you can go from the couch to a 5K in a weekend?

[00:18:10.690] – Rachel
And in reality, it takes weeks to adapt. I mean, if you haven't run a mile, you need to start with a quarter mile or ten minutes or 15 minutes or 20 minutes out there and ease your way up. Otherwise, you'll get injured real quick. And how disappointing would that be?

[00:18:25.040] – Allan
So just realize that there needs to be a process. You've got to go through the hoops, you got to get from A to T the right way.

[00:18:34.880] – Allan
And the next piece of this is part of the reason why that happens is people just aren't patient enough. They think the process should be faster, they think that it should be consistent and that you should know if I lifted £100 yesterday, I should be able to lift 105 today. And it's like that's not how it works. It's seldom any of this weight loss, strength, endurance.

[00:18:59.330] – Allan
It's never linear. You're going to have days when you go out and run and you just feel like you've got all the energy in the world and you have this great run. And you're kind of like, wow, I did that run and I probably could have done it again. You know, I felt that good. And then another day you go out there and it's just trash. And then what happened? I was at this mileage and I had to stop and walk. What's going on? And so just recognizing that the human body was not built for linear change.

[00:19:31.450] – Allan
And so we've just got to have the patience to realize that if we have intelligence behind what we're doing, well, nudge ourselves to where we need to be. And we have to care about ourselves enough to say, okay, I'm not going to break myself by being silly. And then I'm also not going to punish myself for not being what I thought I was going to be. You just have that patience for sure.

[00:19:56.820] – Rachel
And we all hit these plateaus. I had mentioned a few episodes ago that I had a lot of weight to lose after my first child was born, and I gained a lot of weight over those nine months. And it took longer than nine months to take it off. But I also hit a few plateaus, which meant that my body was hitting like a homeostasis. My body got used to what I was doing, and it was time to switch it up. And sometimes you need, you know, a trainer or somebody to kind of guide you to try something else or do something different.

[00:20:27.140] – Rachel
It's not always easy to figure that out on our own.

[00:20:29.700] – Allan
That is one of the things having clients and talking to them, and they're setting their expectations and setting it at the right level. And then, yes, when those inevitable plateaus and they're good, you actually want plateaus to exist because that's your body protecting your body. And so we need that. If you're not getting enough food, your body is going to tell you, if you're trying to do too much work, your body's going to tell you. And so we have all these great feedback mechanisms to say, okay, what we were doing was working, but it's not going to work now.

[00:21:02.240] – Allan
And so what does that actually mean? And what can we do about it? And one of the core ones. And that's why I wanted to talk about these different paces of sprint and moderate paste and slow is that those are your tools. And there's going to be times when you say, okay, I've plateaued. I've been at this wait for now for a month and a half, and I'm ready to do something about it. So you say, okay, I'm going to do the sprint, meaning I'm going to try something a little different.

[00:21:31.570] – Allan
And I'm going to do the sprint for a period of time and see if that doesn't jump start things to coax my body to do something different. And so it can be something as simple as saying, okay, no alcohol for six weeks. Okay. And before you were having a couple drinks on Friday and a couple of drinks on Saturday and still losing weight, just say, okay, I'm going to try cutting out the alcohol for six weeks and see what happens. I would call that a sprint going from some to none is a sprint in the nutrition world.

[00:22:06.270] – Allan
And so you do that now. You don't do that with the expectation this is going to be my forever life. But some people do they actually get to that point. They're like, you know, I really didn't need that in my life, and I'm better off for it. And some people don't go back and they don't go back to drink. And so that's there. I think a lot of people get stuck in something comfortable, and particularly when it was working for a period of time and they're like, Well, I can have my cake and eat it, too.

[00:22:31.380] – Allan
And then eventually, maybe you got to forgo the cake a little bit more often because you are carrying that cake with you and you're not able to get rid of the weight you want to get rid of. So finding different paces when it matters. Like kids are going off to stay with grandma's for a few weeks instead of turning that into a holiday for you. Adult staycation stuff. And you guys are having mimosas and martinis and all of that. Maybe you say this is a great opportunity for me to do something a little bit more aggressive.

[00:23:04.470] – Allan
I can get out. And maybe I do two workouts today because I have this extra time that I don't have to worry taking care of children or taking them to practices or whatever I would have to do that would take up my time. Now I can dedicate more time to myself, self care and use that as an opportunity to sprint. So you come out better for it. But don't just do one pace. Don't think you're locked into one pace for the rest of your life. Your life will change, and that will give you opportunities to go faster.

[00:23:33.740] – Allan
And then there's just going to be times when you have to take the opportunity and go slower. My vacation. I took it slow, you know, they got out and did some things that played volleyball. I went for walks on the beach. I did some things, but I just told myself it's like, okay, I'm not going to stress out. This is a vacation. So I slowed down. I got out of the Ferrari. I got out of the truck and I walked over and said, oh, here's my minivan seat belt and I'm ready to go.

[00:24:02.270] – Allan
And then as I'm traveling, I know that I'm doing research. I can figure out where different things are. I know there's a YMCA in Asheboro, North Carolina I can go to. They charge $5 a day. I know where other gyms are along the route. Unfortunately, I don't have my anytime fitness gym membership anymore, so I won't be able to use that as a way because that was a key way that I would always find a a gym where I was going. So I have to pay some more drop in fees.

[00:24:30.220] – Allan
And I know that. And I know my progress won't be as fast because I'm driving and I'm going to be in the car a lot of days. But anyway, I know that I'm going to have to have a different pace at that point in time. And then when I get back, I get back in the fast lane. You know, it might not be a Ferrari. At first it might be the pickup truck until I feel like I've got my legs under me again. And then I'll go a little harder.

[00:24:53.860] – Rachel
That sounds great. Allan. I hope you enjoy your vacation and all the different places I can enjoy. Where all the cities where you get to spend some time. At least you can hike the trails or walk through parks and enjoy the different foods that you'll get to experience in all these different areas as well. It sounds like a wonderful time.

[00:25:14.270] – Allan
Yeah, Pensacola, I'm coming. I'm going to eat all your oysters.

[00:25:21.390] – Rachel
Well, enjoy that when you can.

[00:25:23.980] – Allan
I will. All right, Rachel, I'll talk to you next week.

[00:25:28.040] – Rachel
Great. Take care.


The following listeners have sponsored this show by pledging on our Patreon Page:

– Anne Lynch– Eric More– Leigh Tanner
– Deb Scarlett– John Dachauer– Margaret Bakalian
– Debbie Ralston– John Somsky– Melissa Ball
– Eliza Lamb– Judy Murphy– Tim Alexander

Thank you!

Another episode you may enjoy


September 13, 2021

How to maintain a healthy lifestyle while traveling

Apple Google Spotify Overcast Youtube

One of the hardest things to do when trying to lose weight and get fit is to maintain your new lifestyle when you're traveling. On this episode, I share my best tips and tricks for staying healthy and fit when you're on the road.


Let's Say Hello

Note: Because I'm traveling, and we recorded this episode on the same day we did episode 502, there won't be a hello section for this episode.


I want to start today with a little story. If you've read my book, The Wellness Roadmap, then you've heard this story. But maybe not as much as I'll try to share today. When I first started wanting to get healthy and fit, I had a basic problem. I traveled about 90% of the time just to kind of put that in context. So it kind of makes sense to you what that actually means because people will throw out those percentages, the travel percentages and not really kind of get a grasp of it.

I was on the road almost every single day. I made it home roughly about three days per month, and it was kind of sickening because I had a mortgage and a house I was trying to upkeep and it really wasn't working out for me. I just wasn't there. There really wasn't a reason for me to have that house. But the other thing that was happening was I was using that travel as an excuse. I was using that travel as a reason why I couldn't be healthy.

I would get on the road and, of course, get into a hotel, and I'd find myself in the bar having my dinner at the bar, having some drinks at the bar. And I really wasn't doing myself any favors because I was letting the travel direct what I was doing in my life rather than directing what I was doing in my life and looking at travel as a challenge, something that was potentially going to stop me from being successful, but only if I let it. So today I want to share with you some strategies, tactics, some things to think about.

If you find yourself traveling and you're concerned that travel is going to mess up your desire to get healthy and fit because it can be done. And today I'm going to share how that happens. So the first step when you're looking at a trip is to what I call outline the trip. And so you want to know the duration of the trip. The locations are going to be the purpose of the trip and the constraints. And I'm going to go through all four of those briefly here.

So you understand what I mean? The duration is pretty simple. How long are you going to be gone? If you're gone for a few days, maybe that's not a big deal, but if you're traveling for a few weeks like I am, as this episode is going live, then you've got to think about the long term of this. You don't necessarily want to take off the whole time, and I'll get into that in a little bit more detail in a minute. Second is the locations. If it's a trip to one location and you're going to be in that one location for a while, that actually may be pretty good.

If you're traveling to multiple locations, then this becomes a little bit more challenging and we have to look at our strategies and tactics a little bit differently. The third thing when you're looking at outlining a trip is what is the purpose of the trip is this holiday is vacation. Is this a work trip? Is this maybe a mix of all the above? And because of the purpose of the trip that might define some of the choices that you get to make more things might be out of your control depending on the purpose of the trip.

And the final thing when you're outlining the trip is to go through some of the constraints. So if you know that there's going to be business dinners and things like that happening or, you know, there's going to be family get together and that's going to make it very difficult for you to maintain your eating habits and things like that. You just want to know what those things are knowing and having a plan is going to help you. We're going to get into the planning in a minute, but outlining the trip gives you kind of the filler details so that you know what's possible and what's not.

And that takes us to the second step of this. And that's mindset, there are going to be things when you're traveling that will be just completely outside of your control. And there's really nothing you can do about it. Perfect example was this I was on a flight expecting to get home or actually get to my location on my hotel. I figured about 02:00 in the afternoon. I said, okay, I can go check into the hotel and then go across the street to this gym and I can get my work out in and we're golden only to have them come over the intercom and say the flight was delayed for at least an hour.

So I decided, okay, what can I do? And I started walking around the airport. Now the previous me would have found myself in a bar not far from my gate monitoring when the flight was going to take off. And that particular flight didn't take off for six more hours. So you can kind of see the difference. I decided to walk the airport instead of heading to the bar and having a few drinks. So having the right mindset to understand that things are going to happen, there's going to be constraints is really, really important.

And there's going to be things that you actually do have under your control. And that's where you want to start setting a reasonable pace. So as you get into the concept of making it work when you're outside of your routine, sometimes the things are going to hold you back, and sometimes things are going to work out in your favor, and you have to take the pace and do it the way that you can do it. So it's better to do something than to do nothing. And so finding the pace and being comfortable that your pace may change throughout this trip, under your control or not under your control is really important.

And next week, we're going to talk a lot more about pace. But I just wanted you to understand that the reason that we want to focus and understand pace is that really defines how we look at things. And if we don't feel like we're making the progress we need to a lot of people will quit. They'll say, oh, well, flights delayed. I'm not going to get the work out in and they find themselves sitting at the airport bar, set a reasonable pace, a planned pace. But at the same time realize you have to be flexible or things that are outside your control and be comfortable.

That's okay. But the other side of that coin is focus. So don't let the travel and the excitement and all the different things going on turn you away from what you really want to do, what you really need to do. And sometimes that's when you want to bring in accountability, find a friend, find a trainer, find somebody who can help you stay accountable to the plans that you make for those trips. When I'm working with my clients and they say, hey, I'm planning this trip.

I'm like, what's your plan? And when the client comes up with a plan before they take the trip, I can tell you almost 95% of the time they're going to come back from that trip, happier about what they accomplished and what they didn't do wrong. Then if they didn't have a plan at all. So that takes us to the next stage of this. And that's the planning. Now we've already outlined our trip. So we know a lot about where we're going to be, how long we're going to be there and some of the things that might constrain us or get in our way.

So now we need to do a little bit of research. And one of the types of research that's really, really important is understanding where you're going to be and what's available to you. So the first available to you thing is the room amenities. Maybe you can stay in a room that has a kitchenette or just a refrigerator or something that will help you. Also, you can research local grocery stores. Often I find if you go to the deli section of a good grocery store. They have prepared meals, and now I actually won't shy away from saying I will eat an entire rote chicken in one go.

I don't have a problem with that, but they often also have prepared salads with maybe some grilled chicken. Or you can get some boiled eggs. They often have those available and veggies and canned meats and all kinds of stuff. So if you're really smart about it and you know there's a grocery store right by and maybe you don't have a refrigerator, but you can buy food for that night. It's going to save you from messing up in the hotel bar. Go for it. Next is to research local restaurants and get online and check out their menus.

Oftentimes you'll find there are choices that you can make substitutions and things like that that you might be able to make to make most restaurants work for you, focus on the protein and then fill in with vegetables and then try to avoid the starches and the things that you know you wouldn't be eating. Otherwise. Just do that. Now, if you have some questions. For example, there's a restaurant in Pensacola. We're about to go back to that area in about a month, I guess. And when I get there, I know there's a restaurant and they typically have this pork dish.

Now I love it, but they glaze it with this glaze. Now I can order it without the glaze. But what I found is it's not nearly as delicious as it would be with the glaze. So I'll just look at their menu and find other things. They sell a lot of different fish dishes. They often have specials of the day, so I just make sure I know what's available around me so I can go into that restaurant and I can have a healthy meal.


This episode of the 40+ Fitness Podcast is brought to you by Timeline Nutrition, the makers of MitoPure. We've talked about the importance of mitochondria the power generators at the heart of nearly every cell in our body. So, you know, keeping your mitochondria healthy is an important step in feeling good and slowing the aging process.

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Finally, is gyms, and this is important. Yes, you can do a workout in your room. You can do body weight work, obviously. And you do a lot of other things. And I'll talk about that in a minute. But if you're working out at a gym, if you're doing resistance training at a gym, sometimes it's really hard to find something that's exactly like what you had.

So it's worth doing the research to see what is available. Many hotels have a gym, although many of those gyms are not really up to standard, they may not have the equipment that you're used to working out with. So knowing that, okay, I'm going to this. They have dumbbells and they have a machine cable machine so I can do these things and then you plan a program. So you know what your program is going to be when you get there? Because you've looked at the hotel gym.

Also, a lot of gyms will have drop ins, or they'll have free trials. And so that's important to check out because I've paid as much as $15 to get a workout in because that was their drop in rate. And then I got back to my room. And I noticed when I was looking at their website that I could have signed up for a free week trial and probably gotten that workout for free. So do a little bit of research to make sure that if a gym has a drop in rate, what the drop in rate is, and if there's any kind of opportunity for you to get a free trial, and then the other is, if you're already a member of a gym, it's possible that the gyms in the area you're going to might have some form of reciprocal agreement.

I had a membership at Anytime Fitness, which entitle me to work out at Anytime Fitness just with the same key Fob. So I literally could go anywhere and work out in Anytime Fitness. And that served me quite well because they had one in Calgary, Canada, along with the one I did at home. And that just made things really, really easy for me to continue my training because there was a gym roughly a mile from my hotel. That was an Anytime Fitness that had reciprocal use.

So I was able to go in there and get my workout done and off hours. Because this was a 24 hours gym. Again, another thing to check out. If you're looking at the gym, what are their open hours? And how does that fit into the schedule that you have for this trip so that you can see that you can actually get in there? And then the other thing is to look for things like trails and tracks and other safe places to walk and run. Now there was a time when I said I was stuck and I walked the airport.

Airport's a very safe place to walk. But this was a very small airport, so I found myself going from end to end. And yet people are going to stare at you. I don't care. I needed to get something in. I needed to do something. The flight was delayed. I was not going to get my work out. So don't exclude doing things that a little bit odd walking around the parking lot of your hotel. If you don't feel that the neighborhood outside side of that area is safe, don't go there.

But trying to find tracks and trails and things that would be a safe place for you to go get in a walk or run will also be a good opportunity for you to explore and find new things. I remember walking around the city of Houston and I found myself in a park and they had these wonderful statues back there. The park was overgrown. It wasn't very well maintained, but the statues were just fantastic. I enjoyed that walk more than any other walk I ever made in Houston, but just finding safe places to be getting things done.

That's the name of the game. So looking for gyms and opportunities for you to do the different things that you're going to want to do. Do the research. Now, once you've done all the research, now it's time to kind of map out a plan. And maybe when you're at home, you're working out six days a week, some strength training, some stamina training and maybe some mobility work and things like that. Cool, right? You're like. Yeah, that's great. But be realistic if you know, you're going to have business dinners and those tend to run until 11:00, and you've got to go to the next meeting the next day at 07:00 or 08:00 in the morning.

You shouldn't realistically plan to wake up at 05:00 in the morning and get your workout in. You need your sleep. So be realistic about when and how you're going to get your training in and just realize you might not get it all in. Be realistic if you go in there thinking you're going to be able to do every day, it's probably not going to work. And I'll give you a perfect example of the trip I was planning and I'm on now. Okay, we're driving most of it.

If you've been on my face on the Facebook, you've probably seen my track that I'm going to be taking. And there are days when we're driving for seven or 8 hours and then we're going to stop and then we'll drive the next day to finish that trip, that actual leg of the trip. And so as I'm driving down, I'm obviously not necessarily going to get a workout in. But one of the things that I've kind of planned a little bit of upper time is that if I feel like it, I might just go ahead and say, every 2 hours I'll stop at a rest stop and I'll just walk around for 15 minutes.

And if I do that a few times over the course of those two days, I'm going to get a good half hour, 45 minutes, maybe an hour each day of walking in. And that's going to actually be pretty good. Also, I'm looking at the hotels I'm going to arrive at to see if they have gyms there. So if I arrive early enough in the afternoon, I go in, get a workout done, have my dinner later, shower and have dinner and work good. So I'm being realistic about it as I want to fit this stuff in.

But if I don't get an hour's worth of walking, I'm not going to beat myself up about it. I just know what's possible, and I'm going to try to get it done. The next is kind of build in contingencies. So yeah, maybe there is a hotel gym, but the reality is that they don't let you in the gym until 800 in the morning and they close it at seven. And that doesn't work for your schedule. A true story. Actually, some gyms will do that even though you're using in your electronic key to get in the room.

Get in the gym. It doesn't work until 08:00 until they have someone available to come down there and clean it and look after it. So just realize that you might have to build in some contingencies. So maybe you're bringing some resistance bands with you. That's a good thing. You pack those in your bags, you have those. You can do a workout in your room if you need to and carry food. Well, also with it brings some ten issues. If you're going to do some running walking, make sue, you have what you need and you want me to carry some food.

I would always get some really weird looks when I was going through checkouts when I was trying to do this stuff because I would carry sardines with me. I would carry smoked salmon in little packets. I would carry tuna, and I would carry protein powder in little Baggies. And sometimes they thought that those little Baggies in the powder were wrong and they would say something and I'm like, okay, it's protein powder. And I'm making a bicep muscle. One point, my bicep and muscle muscle protein. And they look at me and, yeah, there's a language barrier and there's an expectation I might be trafficking drugs.

And I was not trafficking drugs. It was protein powder, but just recognize some of those things are gonna happen. And one time I was in Hong Kong and I was traveling with my Club Bells is £1 club Bells when I had them in my carry on and they wouldn't let me carry them on. Once I was leaving Hong Kong, I had flown there with them, but they wouldn't let me fly home with them. And they said, you can ship them home. And it was like $120 to ship them home.

And I'm like, I could buy three more pair for that. Unfortunately, I lost my Club Bells, so just realize that there's going to be contingencies. Things are not always going to work out the way you want to, but to the extent that you can plan and map it out, make sure you do. So make sure you have some contingency plans. If things don't go as planned and then the final thing is action. Sometimes we come up with a plan. It all looks really good on paper.

And as Mike Tyson says, everybody has a plan until they get punched in the face, you've got to hold yourself to the plan. And whether that's having an accountability partner or marking things on your calendar or however, you motivate yourself or keep yourself engaged in this journey, you have to to really be diligent while you're traveling to make sure you don't fall off and you don't stay off. That happens more times than not. It did for me when I was first getting into all of this because I would get on a trip.

And invariably I'd have a great plan. I was going to work out at LA Fitness across the street. My hotel was great. I could get the foods I wanted locally. Everything was exactly the way it was supposed to be. And then I just didn't act on it. So I'm only saying that because if you don't do it, it doesn't happen. You have to do it. No one can do it for you. And then the final bit before we end this episode is be kind to yourself.

Nobody's perfect if you slip up if you decide, okay, I can't do this. I plan to do this. I'm not doing this. Don't beat yourself up. It's not worth it. Be kind to yourself. Show yourself compassion. Actually, don't let travel be the excuse. Don't tell yourself I can't do this because I'm traveling because I was traveling 90% of the time and I felt like there was no way on Earth I was going to be able to do it until I did it. And then once I committed myself and again, we get back to that word commitment.

Once you get back to that word: commitment, excuses don't seem to make that much sense. If you had told your spouse that you were going to call them every night and wish them good night, guess what you're going to do every night because you're committed and you love them. You're going to make that phone call, even if you didn't necessarily want to spend that 30 minutes on the phone with them every night. But you told them you do it. You're traveling. You need to do it.

It's part of your relationship. Make exercise, make a sustainable lifestyle, make nutrition, make the things you're doing, a part of you do it out of self-love. Do it out of commitment. And then don't let travel be the excuse.

Post Show/Recap

[00:22:43.180] – Allan
Hey, Ras.

[00:22:45.190] – Rachel
Hey, Allan. How are you?

[00:22:46.480] – Allan
I'm doing well. So, yeah, today's show, I am traveling as this goes Live, and I think I'm in Indiana. Maybe on my way to North Carolina somewhere in between. Probably. Yeah, maybe. I think I'm on my way to North Carolina. I haven't memorized this trip, but I do know where I'm going, and I know I'm there a place for about five days as we go, but yeah.

[00:23:15.150] – Allan
So when we're traveling and I used to travel a lot, like 90% of the time. And as I said in the episode earlier here, 90% sounds like this weird number. It's not like just four days out of a week or five days out of a week and you come home for weekends, I quite literally would be home maybe three days a month.

[00:23:36.300] – Rachel

[00:23:37.650] – Allan
And so I'm staying a lot of times in the same hotels because we had offices in major cities around the world, and so I would be somewhere. And it was just a function of me knowing the place well enough, doing the research to find the right way to do it. For many, many years, I used travel as an excuse, and I didn't do what I was supposed to do. I was in the hotel bar having dinner and some drinks, and that was not the course I needed to be on.

[00:24:07.220] – Allan
So I started staying in better hotels with nice gyms, and I started avoiding the bar at night. And if I needed to eat something because it didn't plan properly to go to a restaurant. I knew some things on room service that were on the menu that I could order. That would give me what I needed without busting up what I was trying to do from a food perspective.

[00:24:28.980] – Rachel
Perfect. Traveling is so hard for both keeping on track with your dietary habits, but also with working out. It can be such a distraction because on the one hand, you've got literally anything at your fingertips restaurants, room service. And sometimes when you have that you feel like, well, you might as well take advantage of it and eat all this yummy, not healthy for me foods. But then, on the other hand, I know when Mike travels quite a bit. It makes it almost easier to choose the foods that align with his eating or your eating.

[00:25:06.970] – Rachel
So it's kind of a tough decision to make.

[00:25:11.110] – Allan
A restaurant eating is a tough one because they're going to find the foods that you enjoy there. They're going to have outlandish sized portions, and they make a habit of giving you the things that people want to see. So you sit down and restaurant and they plop a basket of bread in front of you. And the first thing they ask you is what do you want to drink? And so it's automatically assumed that you're going to have a beer or wine or a Martini or something. And if your company takes as an expense account item, then who cares? I'm going to expense a couple of martinis.

[00:25:52.800] – Rachel

[00:25:52.800] – Allan
that kind of thing. But it's a problem. It can be a problem, because if you're traveling a lot, it's all the time. And even if it's just a one off. So you're going on a trip for a couple of weeks with friends or whatever. Maybe that's time to do that as a detour. And just say this is my detour. But what I've found with my clients that are traveling a lot or even when they're not is that if they set some boundaries that they know they can do because they've done the planning, then they do much better.

[00:26:28.610] – Allan
They come back from trips saying, you normally when I go there, I put on 5 pounds, but I went there this time and I didn't put on any weight. And those are huge wins when you're trying to lose weight and you take this huge backtrack in the middle of that journey because you were traveling.

[00:26:46.270] – Allan
So just having some basic research and planning done so you know where to go, you know what to do and you know, you have access to the equipment or you don't. You know what's there. Some hotels I'd stay in. I had to run through neighborhoods because it really wasn't a good way for me to work out in their gym. It was this little rinky dink thing with a yeah, there was a treadmill in there, but I didn't want to just sit on the treadmill and look at a TV, so I would get out. And I'd run these neighborhoods that were behind the hotel. And after a while, you kind of learned in the neighborhoods and learn loops. You learn where things are over a course of a few days, and if you ever go back there, you can already know. Okay. This is the safe neighborhood. It's well lit. I don't have to worry about twisting my ankle and a pothole or anything on the sidewalk.

[00:27:32.290] – Allan
So you start planning that trip and you mentioned something was we were getting ready to come on. Just how sometimes that's pretty exciting to you to be able to do something new, go someplace new or try a different piece of equipment that maybe you don't have at your gym or at your home.

[00:27:47.320] – Allan

[00:27:47.950] – Allan
There huge opportunities to make this fun, to make this exciting. And I read it somewhere was that most of us don't enjoy vacation as much as we love thinking about the vacation that's coming up. It's the anticipation of the vacation that brings us the most joy, maybe even more so than the vacation itself. So think about it. If you're going on a trip and here's your opportunity to say, okay, I get to look at all these menus and see what I have the opportunity to eat that's going to be healthy for me. I get to look around and find hotels that have really nice gyms, or you stay in a hotel that's a mile or so away from the office.

[00:28:32.510] – Allan
And I would do that in Calgary. They have this thing. I call it a Habitrail, but it called the 15+, and it's basically bridges above the roads that go from building the building. And then there's all these little shops and things in there, a jewelry store, a C-store, and all this kind of stuff through there. Anyway, I had to walk half a block to get into this thing, a block to get into this thing. And then I figured out how to walk all the way to our office without ever having to go outside, which is valuable when you're in Calgary and you don't live up there and you don't like the cold. So this was a way.

[00:29:11.430] – Allan
Now what it meant was, if I took the short route and I went outside a little bit more, I cut it down to a mile. But if I got in there and went ahead and went all the way from point pretty much point to point, it worked out to about a mile and a half. So the walking to work in the morning and the walking back was comfortable, wasn't cold, and I didn't have to deal with snow and ice and everything.

[00:29:34.830] – Allan
And it was already 3 miles of walking just added to my day because I chose to stay in hotel. Now most of the folks that worked with me, they would stay in the hotel that was right around the corner. And so they quite literally walk across the street kind of thing. And I would stay in this further hotel and do this walk every time.

[00:29:55.550] – Allan
So just recognize there are ways if I could do it with 90% travel, you can do it.

[00:30:02.280] – Rachel
That's awesome. What a good thing that you found that little Habitrail to extend your walk.

[00:30:07.800] – Allan
I'm sorry if you're from Calgary. I know you probably hate hearing that, but when there's just a bunch of people walking through tubes from building the building, it's a Habitrail.

[00:30:19.040] – Rachel
That's awesome, though. That is convenient, though, to keep people out of the snow and the bad weather. When Mike travels, he's got a new facility he has to travel to fairly often. And he found this really neat trail. It's asfault paved for the bikers. And on the side of it, there's about a foot foot and a half of a more rubberized surface for the runners to go on. And the way he described it to me, it goes through some breweries and some restaurants. And so he'll do his run in the morning before work.

[00:30:49.670] – Rachel
And then when he's done with work and comes home, he has a place to walk to for dinner and walk back to the hotel. Now that he runs a lot more, he finds these little places where he could get some exercise in and some helpful walking around dinner time. It's pretty neat.

[00:31:07.680] – Allan
Yeah. And that's another cool thing about this. If you're in a town that you're not that familiar with is sometimes these walks can just be wonderful ways to discover things that you never would have seen from a car.

[00:31:20.090] – Rachel

[00:31:21.050] – Allan
I remember walking through Houston and I came upon a park, and so I said, okay, I'll just walk on this park anywhere. So I'm walking through this park and they've got these wonderful stuff, this angel statue and no one would know this was here, this park. You couldn't see it from any major road. And I was like, this is crazy. I could have come here and then this close to something that's cool and not knowing it was here. So getting out and doing these things, walking around, again in a safe place. You want to make sure safety first, but there's opportunities. If you take some time to do some research and then just get out and explore.

[00:32:01.680] – Rachel
That's awesome. I love that.

[00:32:03.740] – Allan
Alright. Well, Rachel, I'll talk to you next time.

[00:32:06.610] – Rachel
Alright. Take care.


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Another episode you may enjoy


The 7 health and fitness truths I’ve learned on 40+ Fitness (Your Wellness SYSTEMS)

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On this episode, I share 7 health and fitness truths I've learned through 500 episodes of the 40+ Fitness Podcast. And of course we have to celebrate. We get into the history of the show and the process we use to make each episode happen.


This episode of the 40+ Fitness Podcast is sponsored by Haka Life Nutrition, the maker of GLX3, I am really glad to have Haka Life Nutrition as a sponsor. Omega-3 is one of the few supplements I take regularly. But even with years of experience and having interviewed hundreds of experts in the health and fitness field, I have struggled to find a great solution, until now.

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Let's Say Hello

[00:02:27.190] – Allan
Hey Raz, how are you doing?

[00:02:29.260] – Rachel
Good Allan. How are you today?

[00:02:31.720] – Allan
I'm actually really really busy. Trying to get things together. You know we've got a trip scheduled. I got it all plotted out. We're going to get to see all of our kids, our parents and a lot of our friends. And we're going to have small side fun trips inside the states. Still hoping that covid and LAMBDA or whatever the variant is that happens to be the flavor of the day isn't a problem when we get there. But we've planned the trip.

[00:02:57.640] – Allan
It's going to be over thirty seven hundred miles of driving. And, you know, so the flight to Mexico, a week in Mexico, then up to the U.S. and a big old circle across the whole middle Midwest and southeast of the United States to see family because we are we are spread out. I'm just glad there's no one further west than that, because that would have been insane. But we are we're going to do it. It's going to be fun.

[00:03:24.220] – Allan
We did it last year about the same trip. Really. So this one's backwards going I think we're going any kind of an opposite direction or starting from a different direction and actually doing the same loop, but from a different place. So it's going to be a slightly different drive, but a real cool trip and looking for that. But I've got to get so many things done before I do that. So I don't want to because I don't want to work on this one.

[00:03:47.920] – Allan
I want to take this one off.

[00:03:49.420] – Rachel
That sounds good. It sounds like a good plan.

[00:03:52.210] – Allan
So how are things with you?

[00:03:53.680] – Rachel
Good, good. Enjoying the summer get got a good harvest out of our garden so far and we've got a couple of camp out and running trips planned for the fall if they don't get canceled for covid. But things are good right now.

[00:04:07.270] – Allan
Awesome. I'm just so looking forward to getting back to the states and having some oysters, brussel sprouts.

[00:04:14.020] – Allan
All the things I can't get down here. It's just unfortunate. It's not during crawfish season. So I will miss the crawfish, but I might try to see if I buy some frozen just for the sake of saying I had some. But looking forward to it. So let's go ahead and get into the show. OK?

[00:04:28.450] – Rachel
OK, sure.

[00:04:29.740] – Allan
OK, Rachel, today's show is a little different and I wanted to take just a moment because I don't want someone to miss something or to be wondering, is Allan really going to talk about the podcast for two hours?

[00:04:43.840] – Allan
And the answer's no. The answer is no. I'm not going to talk about the podcast for two hours, but I am going to talk about it because I do think it's worth celebrating. What we're going to do is we're actually going to start this episode with the seven things I've learned about health and fitness from five hundred episodes of Forty Plus Fitness. And I made it into an acronym because you guys know I love my acronyms and I called it systems.

[00:05:06.700] – Allan
And so I put your wellness systems just the name of these seven things. And really, in my opinion, if you can if you can get these seven things going, you're going to skyrocket. You're literally, your rubbers on the road you're on. You're going to move. You're going to get some great things done. These seven things that you really just have to spend some time on, and so really as you go through this, I think this should be your favorite episode bookmark it on the show notes or whatever you need to do to go back, because this really does put together a quick framework.

[00:05:40.060] – Allan
The Seven Things is about 30 minutes. And quite literally, literally my notes on that were like three or four pages just just to get through that, because I had so many things I wanted to say and I think I got most of them in there. OK, and then after we talk about that. I'm going to get into what's gone on in the past six years, the starting of the podcast, the whole history of it, because there's probably a lot of things about the history of this podcast that a lot of people don't know.

[00:06:11.570] – Allan
Some things we accomplished and then where it's going, you know, what goes into making it, because for a lot of people, this is like this black box that, you know, OK, how do you do a podcast? And it's like we got to record something, but then where does it go and how does it happen? And I literally walk through all of that and all the people that help me make that happen. And then I get into the book that I wrote and why I wrote the book, The Wellness Roadmap, which is kind of my putting together at that point, which was 2017, all the things I had really kind of learned about health and fitness.

[00:06:46.250] – Allan
And so as I said, I was still learning. So that's why I think if you take the wellness systems and you marry that to The Wellness Roadmap book, you've got a pretty comprehensive guideline to how you can live a healthier, more fit life. And then finally, I get into the online personal training, which was not my original intent before I started the podcast. Once I started the podcast, that's what I was going for, is to have this online business training people, helping them get healthy and fit, helping them get off their medication, helping them lose weight, whether it's 30 pounds, 40 pounds or more, just being there to help people where they are.

[00:07:22.880] – Allan
Because I was a busy executive and I didn't have a coach available and I couldn't go to the gym regularly, I couldn't go to a coach regularly. So I was like, how do I make this happen? How do I make this sustainable? And an online coaching program seemed like the right thing. Just there weren't any of them available at the time. It wasn't available. And I was like, this is kind of crazy that no one's doing this.

[00:07:47.660] – Allan
And only people I hear doing it are elite athletes. So someone's trying to learn snatch or something like that. And it's like, OK, you're going to do this lift film yourself, send it to me in this professional coach, rather than them having to spend tens of thousands of dollars to fly over there. They pay them a good bit of money, but they looked at it on a video and gave them critiques. And so that's that was the only online coaching that existed when I started this.

[00:08:12.980] – Allan
There was probably some smatterings, but you couldn't find it anywhere. So and there also weren't any podcasts for people over 40 in the health and fitness field. So all those kind of marry together and say, OK, this is how I can get a message out and then this is what I can do. So in listening to what's going to happen here, you'll actually then also hear from my clients to kind of understand what online training is about, to understand what they've accomplished and how they feel about all this.

[00:08:38.390] – Allan
So a good opportunity. And what I like about the client testimonials is if after you listen to the seven things, you're going to see how these folks put these things in place. So not only is it me just telling you this is how it works, this is them telling you how they did it and what the results were. So it's a real cool montage. I call it the the testimonial mix tape of things that happen for these for these folks.

[00:09:04.700] – Allan
And I quite literally just reached out to every client I've had in the last year and said, hey, who wants who wants to come out here and have this conversation? And there's there's nine wonderful people that have had great results. Some are newer into it. Some have been around for a while. But, you know, they share their experience. So if you're on the fence and not sure that online personal training is for you, it's well worth listening through this because this will give you a lot of ideas.

[00:09:30.020] – Allan
You're going to hear you're going to hear messages that resonate with you. And I'm going on vacation, as you heard in the in the hello. I'm going on a trip and I'm going to take time off. I'm not going to be on boarding a bunch of clients. I'm not going to be worried about all that. Even though I never have a bunch of clients, I only have a handful at any given time, no more than a handful or so.

[00:09:51.290] – Allan
And the goal is really to take some time off. But if you want to do this, if you want to come in, messaged me on Facebook, email me Allan@40plusfitnesspodcast.com get in touch with me. There's also contact details on the website so you can go to the website, 40plusfitnesspodcast.com and just get in touch with me. Let's spend some time talking about it and if you don't get in touch with me real soon here, it's probably going to be October before I can start working with you because I really don't want to have a huge workload.

[00:10:20.870] – Allan
This is family time. This is me time, and I'm going to do that. So I've never done that. I mean, it's like in so long since I got married, which was eight years ago, I haven't had a time where I just took off and disappeared. And so I'm going to work really hard. I will be there for my clients. So if you're client don't worry, I'm still going to answer. I'm still going to be there.

[00:10:43.700] – Allan
I'm still going to do my client stuff. But that's you know, that's not where I spend most of my time. All my podcast will have been done. So I'm not planning on doing much of that either. So, you know. We'll get this done one way or another, but I just wanted to let you know that I am taking some time off to refresh, revive, listening to my own voice, say to me what I need to do and actually following that advice.

[00:11:11.240] – Allan
And then I'll come back and I'll hire a coach and we'll get back on the podcast and I'll continue to try to bring you the best guest that I possibly can week in and week out.

[00:11:19.040] – Rachel
That sounds awesome. Well, congratulations again, Allan, on your 500th episode and enjoy your vacation. You certainly deserve some time off for sure.

[00:11:28.070] – Allan
All right. Well, I hope you guys all enjoy this episode. Thank you.


I'd like to share with you the seven health and fitness truths I've learned over 500 episodes of 40 plus fitness I call this your wellness systems.

1) S – Start inYour Head – Mindset.

Everything starts with good mindset. If you keep listening to this podcast all the way to the end, you're going to hear some of my clients talk about their journey with 40 plus fitness and some of the things that they've gone through.

And you're going to hear a lot of them talk about mindset. One of them even called me like a psychologist. I, for the record, not a psychologist, but they recognize that sometimes they're their own worst enemy. And if we don't get out of our way by clearing our mindset, getting the right mindset, we're not going to get where we need to be. You'll also hear them talk about things they learned or being concerned about things, that's another part of this to change, you have to be open to change.

You have to open your mind to learn things and potentially unlearn some things. And you'll hear that not everyone believes in themselves. So we have to get rid of those limiting beliefs. We have to overcome them and we overcome them through mindset practices. I hope you'll listen to the end because it will solidify how important most of the things that we're going to talk about mindset in health and fitness are.

To change your mindset, you have to set your GPS.

G is for grounding, and that's where you set your vision and your why. You're why has to be really, really emotional and your vision has to be clear enough so that you know that you're moving in the right direction. P personalize things, know where you are now, and and set yourself up for having the goals in place, the smart goals, so that you can take those steps in the right direction and know that you're progressing and then the S in GPS stands for being self aware. What obstacles are ahead of you and what pace should you go? Knowing yourself, knowing what's happened to you in the past is going to allow you to see what could happen to you in the future. And so you have to look at where you are and you have to get your your head right. And you do that by setting your GPS. And if you have a well set GPS, it makes this a lot easier down the road.

So. How do we do this? Well, oddly enough, mindset is less about what you do. It's about slowing down. It's about being present. You have to get clear about where you're going, where you are, why you want to be there, and then you set your pace. And you can only do that if you slow down and put those pieces in place. Too many people want to come in and start with strategies. They want to come in and start with a diet.

What diet should I be on? What exercises should I be doing? And that's the wrong question. The first question you have to ask is, is my mind set where it needs to be for me to be successful in the end? So S. start with your head, mindset.

2) Y – You.

And this whole journey is about you. You have to do the work, you have to drive the car. There's no Scotty on the Enterprise that can beam you where you need to be.

You've got to get in the car and you've got to drive there and you have to do it for yourself. No one else can do this for you. Even if you hire a coach, even if you get the best diet in the world, you have to do it. You have to act. So you first and foremost stands for you have to do the work.

And the other part of you is that you are unique. So what works for me may not work for you So you have to do a self-experiment to find out what your solution is. We call it n=1, and that's in the sampling language where the sample size for our test is N=1. So you are the one. You are the one you're working for. You're the one that needs to do this. And so through practice, trial and error, you're going to learn things that work and you're going to learn things that don't.

So you keep what works and you ditch what doesn't. Now, how do you do this? I'm going to say, oddly enough, again, you might also be the problem, most of the people have knowledge. They know what to do. They just haven't done it. They haven't put it in place and they haven't been consistent. They lack the determination and the discipline to stick with it. So you might need help. That self-awareness we talked about in the s setting, you're setting your GPS.

You have to be self aware. You have to know, OK, is there something I can do on my own? And if you struggled in the past, you're going to struggle again. And that's something for you to strongly consider as far as either hiring a coach or having an accountability partner. So you have to decide when it's the right time for you to do this, because you have to do the work and you have to stick with it and you have to find what works for you.

And if you don't do that, you're not going to be successful. So all of this starts with mindset. And then you.

3) S – Sustainable Lifestyle.

If you ate nothing but bananas for a month, you'll lose weight. But then what? If you went on a 30 day no sugar challenge, you'll lose weight, but then what? The problem with most diets is they're not made to be sustainable, they're not sustainable ways of eating. Nobody's going to want to stay in Weight Watchers for the rest of their lives.

But that's how their program is set up. You go in for your way and you count your points and you go and go and go and go. Now, my clients learn that you don't actually have to be on 24/7, 365, but you know where the road is. And you know, when you're taking a detour and you know that you have to get back on the road, that's sustainable. It allows for those moments when you have to do something off plan and then you can get back on plan.

OK, and for a lot of people, when they go off plan because they don't know where their road is, they don't get back to it soon enough and they gain all the weight back. And you don't want to do that. So how do we do this? Well, the first thing you do is you make the road very easy to drive. If you have very good expectations and you pick a pace that makes sense for you, you'll get there.

I had a potential client reach out to me one time and we were chatting on email and she told me, I need to lose 70 pounds. And so I said, OK, how long would you like to take to lose that 70 pounds? Now I'm thinking in my head that's at least a year long project for most people, maybe a little bit longer for her. I don't know. She was a little older. And so I said, OK, you know, what's your thoughts on that?

And she said, well, my daughter's wedding is in two months and I want to lose 70 pounds before her wedding. Now, could I have helped her lose 70 pounds before her wedding? Probably not, but we could have gotten really close. But then what would have happened? She would have gained it all back because she wouldn't have set herself into a sustainable lifestyle that was built on habits that she could keep for the rest of her life, we would have just put her on a killer diet, had her busting her butt.

if she started to plateau, we would push harder. We would go lower. And that's not sustainable. That's not how we build a program that works for you. You have to find a sustainable lifestyle, a way of eating that you can eat almost all the time with the occasional detours. So maybe you want to go spend a weekend or a week at Disneyland or Disney World. And that's your splurge week. Fine. Go that's your detour.

The road is right there when you get back the next Monday and you have to get back on it. But you do that because, you know, there's a sustainable lifestyle and you've built a road, but you know where it is and you know how to stay on it when you need to.

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4) T – Training.

This one is actually shifted quite a bit for me in the past six years. I used to really think that function was everything. I would see people doing things that weren't functional in the gym, you know, just getting big and bulky. And that wasn't really doing them a ton of good. I would see people doing things that 3weren't really changing their body and again, just really not functionally good. But I've come to realize over the last six years that I am kind of unique myself.

And a lot of people aren't like me. A lot of people aren't driven to go to the gym and get sweaty every day and do those kind of things for particular fitness purposes. So they wouldn't do it. They just would not go to the gym straight away. And so what do we do? Well, start with something that's enjoyable and a lot of people need to do that. That can be going for a walk in nature. It can be getting on the floor and playing with your grandchild.

Things that are functional can also be fun, but don't necessarily think you have to do a bunch of stuff you don't enjoy just for the sake of function. Now, later on, which you're going to find, is that you need to start looking at the relevance of your fitness. So it's great you can get on the ground and play with your granddaughter and get back up, but your grand kids are going to get bigger and you're going to need to be able to lift her and move her around and do different things with them.

So, you know, you're going to need to get stronger. You also know as you get older, certain things are going to happen. You're going to lose some muscle, you're going to lose some bone density. Those can be some problems that will keep you from doing the things that you love. So maybe putting in some training that will help you maintain strength, that will help you maintain bone density are worth it. Now, I've said often on the show, and I've said it often in many places, that I want to be able to wipe my own butt when I'm 105.

So that means my legs need to be strong enough for me to stand up off of the toilet after I squat down. I have to have the dexterity to turn around and do the business. I have to be able to take care of myself. And to do that, I might have to do some exercises that are just not all that fun for me. But they are relevant to who I want to be and they bring me joy because they allow me to do things that I enjoy.

So if you're struggling with a fitness program, it's easy go ahead and start with something you enjoy. And then as you're building your fitness, start looking for those relevant things that you need to do the things that you enjoy doing or that maybe you're no longer able to do. I've seen clients that wanted to go back and play tennis, go back and play tennis. So it's doable. All of this is doable. You can go back, you'll hear one of my clients later on talk about how he's doing things he was doing he could do ten years ago.

He feels younger and that's part of what training and losing weight can really do for you. So as you're looking at training and if you don't like going to the gym, if you don't like resistance exercise, if you don't like sweating, at least start with something you do enjoy that's going to give you some fitness benefit and then proceed from there.

5) E – Eat Real Food.

This is one of the most important ones out there, they're all important, don't get me wrong, but this is where so many people screw up.

There's food and then there's stuff we've been told is food, and I'll say in the grocery store, 99% of what's in there is not real food. They don't call it a food store, they call it a grocery store, and then that's probably why they want to put other stuff in there. That's not real food. So what is real food? Real food was alive at one time, typically when you buy real food, there's no ingredient list required.

You know, if you go and you buy a chicken leg, you know, you just bought a chicken leg, if you buy a chicken breast, you know, you bought a chicken breast. And the only thing they have to tell you is skin on, skin off, bone in, bone out. That's all they really have to tell you. Are you buying a chicken breast fillet or are you buying a full chicken breast? That's all that's really out there.

Now, any other thing that's on that label where they're selling you, the chicken is seller stuff they just want. That's marketing stuff. So all these other things that are on there typically are just meant to market to you, you know, all natural vegetarian, chicken, whatever. OK, but real food was alive at one time. Typically real food does not come in a box bag jar or can. Now there are some exceptions. Frozen vegetables, frozen fruits.

Those were those are fine sardines and tuna and salmon come in a can. Those can be fine. So, you know, just realize, yes, there's some violations of rule. But I would say 99 percent of the time, if it's in a box, bag, can or jar, it's not real food and you should stay away from it. And that typically means the perimeter of a grocery store or better yet, go to your farmer's market. The better it lived, the better you will.

OK, now plants just grow. Now, they need to be nurtured. They need to be taken care of. But they've done so much with our plants through GMO, through crossbreeding, through all this different stuff that they've really and the way they're farming them in the soil, they've depleted the soil. So plants today aren't as nutritious as they were at one time. So look for opportunities to buy plants with no insecticides that they were ripe when they were picked.

And the easiest way to do that is to focus on organic and go with local and in season fruits and vegetables. That's the best way to do it. It can be a little bit more expensive, but go to the farmer's market, you'll find some deals, go to the grocery store when they're doing their clearance deals, talk to the person and produce and ask them, you know, when they put fresh stuff out, when do they change it out and take the older stuff out?

You can probably find some deals that way, but look for the organic whenever you can, because that doesn't have the insecticides on it. And typically it's non GMO, OK. Meat was an animal or egg or something like our fish. Look for animals and fish that were free, that were not farmed. Make sure that if you do buy them, try to go with organic because then they won't have the hormones to make them gargantuan and they'll have limited antibiotics, OK, they can give them some antibiotics when they're sick.

But unfortunately, with most of the farming out there, the animals are always sick. So they're always giving them antibiotics. It's almost like a precursor, almost like a vaccine. They're going to give them this this antibiotic just to keep the animal healthy, keep it alive. And that's just that. So try to avoid those things. When you are buying food, sometimes you do need to buy something that's slightly processed. So an example would be hamburger meat is ground.

That's technically a processing. But if you're buying good quality, it's the same. So look for non processed or minimally processed foods and just realize that most food goes bad. If you leave it on your counter for a week, most real food is going to go bad. So yes, you can find it in the freezer section unless some of these things will last longer, like chicken breasts you can buy in the freezer section, fruits and vegetables in the freezer section.

Most things, if you leave them out on your counter for a week, they're going to they're going to go bad, whereas you can buy a box of Twinkies and leave it in your cabinet for decades. And it's going to be the same. It's not food. OK, and then finally, artificial colors, sweeteners and preservatives are not meant for human consumption. They just aren't they weren't in real food. And when you see natural on the label or natural, it's a natural color, natural flavorings, that type of thing.

All that really means is that it exists in nature. That's not necessarily how they made it or how they got it. OK, so a lot of these things that they put in, the stuff they call food is basically the FDA hasn't really studied it. So they just say, OK, based on what we know, it's generally accepted as safe. And are generally recognized as safe grass and that part of that about that is we don't know, it's just OK, we don't think there's anything wrong with it.

Let's experiment on the human race and see what happens. And so a lot of these things, you know, there was a big outcry about saccharin stack and still on the market, there's things they know about red dye number, whatever. They know it's bad for us, but they don't take it out of food. They label it as a carcinogen. And that's the funny thing is a lot of these additives are on the carcinogen list. The FDA just doesn't know that they're bad enough to cause cancer, but they do know that they're cancer causing.

So just recognize that all this fake food may seem cheap, but it's really messing with you. So it's worth investing a little bit more and eat real food.

6) M – Moderation Threshold.

OK, now a lot of people may not know this, but the 80/20 rule that we hear so much about is called Pareto's Law. And what it really says is when you're doing something, a business is running or you're investing or anything else is that you're getting 80 percent of your results from 20 percent of your effort.

And the principle in that is that if you focus on what those 20 percent things are and you eliminate some of the other things, you can potentially improve your performance, be it athletic, be in business or whatever. That's the Pareto's Law. But in the diet culture, they've taken 80/20 to basically be this idea of moderation, where if you're on 80 percent of the time, you're going to do well. And that is not true for most people, particularly people over 40, OK?

It's wrong for several reasons. Let me go through a few of these. OK, first, most people aren't really good at gauging 20 percent. I was talking to a client and she was like, I'm really, really good during the week. So I plan my breakfast plan, my dinners, I have my precooked meals, everything's on. And then I get to Friday night and we go out to eat and I have a few glasses of wine and then I have dessert and then I blow the whole weekend, she said.

So, you know, I'm at 80/20. I feel pretty good about that. And I'm like, no, you're not at 80/20. You've messed up three days and you've done well for four. So you're more at 57/43. I mean, you're barely past break even. So that's why you're not seeing results. OK, so most people think 80/20 means taking the weekend off and then doing well during the week, but that's not anywhere close to 80/20.

Another problem that comes up with this approach of 80/20 is that they'll take that one step forward and then they'll take a step back. So an example would be, let's say you can go on to a 500 calorie deficit for eight days. And if we go calories in, calories out, a pound is about 3500 calories. So you're going to lose just a little more than a pound. But then you go way over for two days, like we say, with the wine and the desserts and then whatever goes on those other days.

And then there's also probably going to be some additional water because you're eating foods that are inflammatory. And so what ends up happening is you gain that pound or maybe a two pounds back so that step forward and a step back and you're a week down the road and you've actually accomplished nothing is really disheartening. It's really hard to keep motivated and stay determined and be persistent and consistent when all you see is a pound gone and a pound back. And that's what's causing it.

The other issue with this is that weight loss is more than that. Calories in, calories out. It's more than how much you eat. It's it does has a lot to do with the food choices you make. Are you getting the right macros for what you're trying to do? Are you getting the vitamins and minerals that you need so that you're fully nourished? So that your body feels safe, so your body feels comfortable to let some of that weight go, if your body feels like it's starving for something, you're going to eat more until you get what your body feels like it's missing.

So making sure you're getting good, nutritious food all the time is going to help you move forward. And if you're trying to do the 80-20 and you're not getting the nutrition for 20 percent of the time, your body is going to want to overeat a lot more. And that's going to that's going to fade away after you've done your 20 percent off. Also, 80-20 keeps your addictions going. So if you're addicted to sugar and you know you're addicted to sugar, you know, sweet tooth, you can say I'm a sweet tooth.

I love the sugar. If you know you're addicted to sugar, 80/20 can't work for you. Would you would you tell an alcoholic to drink 20 percent of the time and not drink 80 percent of the time? How well would that work for them? You wouldn't say we're doing the same thing with sugar. It's like I'll have my 20 percent on my sugar, but then you stay addicted. You still have that addiction and it just makes it so much harder to make this a sustainable lifestyle.

So if you want to make a change, you've got to get closer to the high 90s. And high 90s sounds like a lot, but it's one cheap meal per week, I mean, per month or you could take a whole day off per quarter. And so that's not a lot of time. But if you're trying to lose weight, you need to be in the high 90s. OK, 80/20 might work for you once you get to maintenance.

So when you get to a goal weight and you feel good and you're putting on muscle and you're getting stronger and things are working for you, 80-20 might be just fine. But when you're trying to lose the weight, you need to be in the high 90s. It's really the only way moderation is going to work for you at all.

7) S – Serve Yourself and Others

We need relationships, we need purpose, and we need passion, it's why we exist.

It's why we're on this earth. We need those to be whole. But you can't sacrifice without serving yourself in so many people, particularly moms. They were bred on this and dads, too, because, you know, I was working. I just had my thoughts where I had to provide I had to have, you know, this wealth and I had to be able to take care of my family. And so I was sacrificing self care for something else.

And we all do it at some level. And so the first step in serving yourself is self care, making sure you're doing the things your body needs. And second step is then nurturing relationships. If you have a good relationship, you nurture it, you take care of it, you water it. If you have a bad relationship, you prune it, you cut it away. Now, that's not always possible, but you need to be thinking about how the relationships in your life are impacting you and your ability to perform self care.

So this can be stress reduction or stress management, getting good quality sleep, having a gratitude practice, trying to find joy in your life, and then on inspiration, getting out and doing things that are exciting and fun for you. Life is meant to be lived. It's meant to be fun. It's meant to be full of joy. And the big part of the wellness model that a lot of us skip over because we're too busy with the weight loss and the exercise, we skip over actually enjoying ourselves, making the journey fun.

You know, if you looked at a trip and you were going to drive from California to Texas, you might dread that trip as a long drive. You know, for me, I'm about to travel back to the United States to see family and our total driving mileage. If you just plot it out on Google Maps is thirty over thirty seven hundred miles. OK, we're going to do that in a little over three and a half weeks. So that's a lot of driving.

But we're going to we're going to get to see our whole family. We're going to see everybody in our family, parents, grandparents, children, grandchildren, all of it. We're going to be able to do all of that. And that's why this is important to us. We want to have those moments now. What are some other things that are going on? Well, I have to stop sometimes. So I've picked stopping points to places that my wife and I have never been in the hopes that we can go do something together and have some fun ourselves.

So we'll potentially stop in and Memphis will potentially stop in. There's a little town in Ohio and then there's another little town in Georgia that will stop in and have a nice afternoon or dinner, do those types of things. So make sure you're doing things for yourself as well as helping others. We need the relationships. We need good relationships, and we need the passion and the promise and everything in our lives. So live today, but do it in a way that's healthy. Do it in a way that brings you joy and do it in a way where you can feel good about the journey.

Summary – Your Wellness SYSTEMS

S – Start in your head mindset. It really is that important. This is the first thing if you don't get this right, you will struggle.

Y – You have to do the work and you have to find what works for you. It's a journey. It's an experiment. It's something you have to do.

But you have to do it. You have to be active. You have to make these things happen. They won't just happen. You can't buy a diet book and lose weight. You have the to the diet, but you have to do it something that's going to work and you need to do something that's going to work for the long term, which is the next.

S – find your sustainable lifestyle. This is not a short term fix. You don't do it and then you're done.

It's all a part of a journey that's going to get you to a better place and then the next best place and then the next best place. And you're going to always be doing this, but you want something that's sustainable. So it's not this, lose it and gain it and lose it and gain it and lose it and gain it. That's not fun. That's not sustainable. You need a sustainable lifestyle to carry you through the whole journey of the rest of your life.

T – is for training. OK, you make it fun. Make it fun. Absolutely make it fun and then make it relevant. So find the functional things that are going to make your life better. They're going to make you able to do the things you enjoy doing for as long as you want to do it. My grandfather stopped playing golf when he was 80. He loved golf. He lived on a golf course for most of his life and here he was unable to play golf.

And it was really because he didn't do anything to keep his fitness and he lost what he loved. And maybe you feel like you're losing something that you loved or have lost something that you love. Try to get yourself back into a fitness mode that gets you there. So train fun, but also train relevant.

E – Eat Real Food. OK, that comes from a bag, jar, can or box. It's probably not real food. And I recognize I say that different every single time I say it, but it's true. Eat real food. That's what our bodies were designed to consume and get our nutrition from. So get the best quality real foods you can find.

M – Moderation Threshold. 80-20 won't cut it, if you're trying to lose weight. You need to be in the high 90s to be successful. The higher in the nineties you are, the more successful you're going to be. The more often you do that moderation thing, the slower your pace. So maybe in your sustainable lifestyle you do need a slower pace because you're not going to hit the high 90s.

Maybe you're just going to hit the 90s. Maybe you are going to be in a high eighties. Knowing yourself and putting yourself in the right place means you can set your moderation threshold to go the pace that's right for you. And then the final

S – Serve Yourself and Others. It really kind of in that order, make sure you're doing the things that you need to do for yourself and make sure that you're living the life you should.

All right. Let's start this off with a little bit about the history of the 40+ Fitness Podcast.

Some of you probably been listening since the very beginning, but many have not. And it found us along the way. I actually started working on this podcast in June of 2015. And what a lot of people don't know is that I actually had a podcast before this one called Internal Audit Mastery. That one I did 15 episodes and I was only getting about six hundred downloads per episode because I really didn't know the industry. I thought I was doing terrible when in fact I was actually doing quite well.

But I burned out and decided to go ahead and drop that podcast. And then a few months later, I decided to go ahead and start working on the Forty Plus Fitness podcast. So I started working on it in June and we launched our first episode in December, actually on December 6th, 2015. Now, as I was getting ready for this podcast, because that's you know, you're talking about a whole six months. What was I doing during that six months?

Well, I was I was doing coaching. I signed up for coaching with podcast Paradise. I signed up for a mastermind. And I was investing and growing the Facebook page, which was great for the launch. But Facebook shortly thereafter killed pages unless you want to pay to play. But I did build a really nice page and had that all built up. Now, we were launched on December 6th and my goal was to make a category called New and Noteworthy on Amazon Apple.

I wanted to make new and noteworthy by January 1st and I actually made that happen. Since then, I've attended two podcasts, movements and Keto Fest twice, and I did that in order to make the podcast even better. I met a lot of really cool people, learned a lot about podcasting, learned a lot, a lot about the business, learned a lot about nutrition, and that really gave me a lot of information. To make the podcast much, much better as we've gone along.

In fact, I can't even listen to the first few episodes without cringing. I've gotten a little bit better at this. So when I first launched, my goal was to have five episodes per week and each day would have its own theme. And then I even brought on clients. I started out with Sandra and she dropped out of training early so I didn't get the full 10 weeks with her. Then I started working with John, who I went to high school with, and his wife Tammy.

And I worked with them for a few weeks, 10 weeks, and they had great results. So it was really good practice. It kind of was proof that what I was doing was going to work for not just me, but other people. And I did that. Those five episodes per week for about four months. And let me tell you, it was it was a killer. I then broke that down to three and I was less stringent on how long those episodes took, which made a little easier.

But then I just decided, OK, I've done enough, I've learned enough, I've got my reps in and now I'm just going to do one per week. And I started that the beginning of 2018. I decided I wasn't even going to do bonus episodes. I used to do one a week and then I'd throw in some bonuses. But during 2018 I was working on writing my book and I just decided I didn't have time to do three a per week so I dropped it down to eight to one per week and that's served me very, very well.

I enjoy doing that. And then on Episode 451, which was September 14th of 2020, we brought on Rachel Everett, I refer to as Raz on the on the podcast. She's now my co-host. And you're going to get some inside the scenes stuff. If you're on the Facebook group, you can go to 40plusfitnesspodcast.com/group, and Rachel and I are recording some of this episode that you're going to hear today, we did a live to kind of show the setup of how this all works, how we put these things together.

OK, so that's kind of the history. The podcast has been around for about six years. And in that running, we were the first podcast out there for health and fitness for people over 40. I'm now happy to say there are several, but we were the first and we have been running the longest and we're also the largest. We get with over 500 episodes. We've had over 2.5 million downloads and every episode now gets at least 5000 downloads, a very few that fall below that line and some that are very much above that line.

And then the other thing is I've had on 311 guests out of those 500 shows, so it's still a solo shows a lot of other stuff that's gone on. But that's a lot of interviews when you consider that I actually read all of their books. I read every one of those books to make sure that I'm pulling out nuggets of value for you each and every week. And I make it easier on my guests because they know where we want to go.

They know we want to talk. And we're talking about what's in their book, which is really, really great. One of the and now I want to kind of shift and we'll talk about what goes into making a podcast, because I know when I first got into it, I thought it was just as easy. You know, there's audio files just put them together. But to get the sound, to get everything going, to get the right tone, to get the right people, to get everything working, there is there are quite a few moving parts. The question I get the most when people ask about the podcast is, how do you find your guests?

Well, I have a little inside secret that I'll share with you. I go to Amazon and that's where I love to get my guests. I will go on there and I will look for upcoming books that are coming out. And if the topic looks interesting, the title is interesting. I read a little bit about it, a little bit about the author, and I say, OK, this would be a good fit. You can actually sort Amazon and find books that are coming out in the future.

And so that's what I'll do. Or if I have a particular topic that someone wants me to talk about, you know, you've asked on the Facebook group or you've messaged me directly and said, hey, could you cover this or help me with this? I will actually reach out for people to do those discussions. But really, one of the other ways that I get it, it's kind of amazing when you start getting a little bit bigger in this industry, you start showing up on certain lists is I get over 4000 direct inquiries each year.

For people that want to be on the show, either their publicist is reaching out for them or they're reaching out. And to put that in context. I really only have about 40 guests per year. So you're looking at about 100 to one shot of being the guest that I'm going to bring on. But that said, through direct solicitation, Denise Austin's PR person reached out to me. Tony Horton's PR person reached out to me. And so I get a lot of direct inquiries and I basically can't even read them all because there's about a 10 day it's kind of crazy, 10 to 11 a day, sometimes more.

But I basically put those all in a folder. And then if I'm hunting for a guest, I might scan back over the last several and see if I see something that was interesting. Another place where I find topics is in forums. So I'll be on my fitness pal or I'll be on our Facebook group or a lot of other will Facebook groups sometimes read it? And if I see a question that's really interesting or a topic that's really interesting, I'll dive in.

But my favorite my favorite way to get topics is when you ask me a question. If you messaged me or you ask a question, the Facebook group, I can come up with a topic that's just for you, because guess what? It's not just for you. It actually is for everybody. So if you have questions, you have topics you want me to cover, reach out. Now, some people will then try to give me particular guests to go after.

And I and I often do. But there are certain guests that are just not interested in podcasts unless you're Joe Rogan. And they're just they feel they're bigger. They are on the TV markets. They feel the TV is a better exposure for them and they really just don't want to give a podcast the time of day. And so there's some I'm just not going to be able to get and I just have to live with that. There's some I thought I couldn't get.

I reached out to Dr. X at one point and he didn't want to be on the show. And then, I don't know, a year later I reach out again. And he came on the show. So I will keep trying. If I see a book that's interesting, a best seller, if I see something you've asked me about in the past, I find a book on it. I'm going to cover it. So that's really how I get guests.

Now, someone asked in the Facebook group, do I always agree with the guest and have there been any something else going on? And I might just as this I love having on guests that have different opinions than me because I always learn something. Sometimes I learn them right, but I always learn something. So if I feel the guests can bring value to the to the podcast, I'll definitely have them on. I had an agent reach out to me one time, a PR person, and they wanted to they reached out about a book and the title of the book, the subtitle and everything about the description was that you could eat anything you wanted.

You just had to pay attention, a little bit of attention to your portion sizes and your calories in, calories out, and you're going to lose weight. And it was true. You're not going to keep it off. So when I mailed them back and I said, you know, I'm going to ask these kind of questions because everybody's tried calories in, calories out and failed at it. So why do they think it would work now? I never heard back from that PR person, so they obviously didn't want to get into a contentious situation.

So they didn't. And then I was reading one book by an author that I had actually reached out to. And when I got this book and pretty much he was just regurgitating the probably the textbook he had in college that was based on the standard American diet, the the government guidelines for what we should be eating. I canceled the interview. I just said, no, I am not going to get him on here when he's talking about eating basically the food that my plate or whatever they want to call it these days, the government standard for what to eat.

I was like, no, that's that's not going to fly for me. And I don't like the guy. So I definitely didn't want to get into a confrontation so I just canceled and didn't have that interview. And then I'd had guests on that I brought on and I gave them some questions, some points ahead of time, and they wrote out their entire answer and you could tell they were reading. It was really painful. But she had some good content.

She had some good information. So I kept that podcast. And then one time I did have a guest on and we were talking about a topic, that one I wasn't really comfortable with. But I thought, OK, I learned something and I did unfortunately something was wrong with my recording equipment and it didn't record my side of the conversation. So there was really no way for me to use what was there. And her side of the conversation was really messed up.

I could hear her, but it wasn't quality and I wasn't going to put it on the podcast. And I just told her I had to cancel. And because, again, the content wasn't something I was completely comfortable with, I just opted to not do that one. I went on to a different topic and a different guest. So there have been some times that interviews don't go the way as planned when I had Dr. Fong and Jimmy Moore on my podcast together for the first time, the first time they'd ever been on someone else's podcast together.

It happens to also be one of the biggest podcasts that we've had ever released. It did over one hundred and fifty seven thousand, I think, on YouTube alone. It was huge when I had them on the UPS, driver pulled up in his truck and our dogs went ballistic. Three of them just as loud and they would not stop barking. He was walking up and walking back. And so I had to stop, pause and go. And then another time on that same episode, we got to the end and I pushed the end of the recording and we kept talking.

We just kept talking. And Dr. Fong just I mean, the gold that was coming out of his mouth was just awesome. And then he was talking and he said, Did you catch that on tape, too? And I'm like, no. So what I did is I summarized what he had talked about in that episode. So you still got it, but you just didn't get it from Dr. Fong. Now, I used to interview using Skype and a thing called Ecan call recorder.

That was the way when I first started. And then there was some rumblings that Skype was changing their model of the way they work. And as a result, Ecan might not work. And I really couldn't take that chance. There was an up and coming company called Zoom. This is way before the pandemics. This is way before anybody really even knew who they were. It was a point where they were getting customers one by one. They literally called me and I got on a demo with them to discuss the software and discuss where that was going to work for my podcast and whether I want to use it for other things.

But I use Zoom and you can record the calls. And if I'm going to do something that solo or the bits that are just me talking, then I'll use GarageBand and it's free on my Mac computer and it does really well. When I first started doing my recording, I was using audible. And so if you listen to the early ones and then I mean not audible. I'm sorry, audacity. I was using audacity when I first started and I actually got a review that my voice was a little tinny.

And so I looked into other recordings. I started recording on GarageBand and it's much better. I use an audio Technica 8R twenty one hundred. It's about ninety nine dollars on Amazon. I own three of them. Some of them I like to travel with. I'll have one when I travel if I need to do any recording on the road. And then I have one here in my recording area, my desk at the gym and I have one at home on my desk.

So I have these around so that I have a microphone and a plug right into the computer. So it's not any other kind of soundboards and all of that other kind of stuff, I kind of try to keep it simple. OK, when I first launched, I had a professional company go ahead and do my intro and outro music. I gave them, I picked the music, got it. I paid I think I was using Ben Sound.

So it was just I had to acknowledge him somewhere in the show notes, which I did. You'll see that. And I paid them a good bit of money to go ahead and build me out the instro and outro because I want it to sound professional when people are going. And as I said, I wanted to make new noteworthy. I wanted to make this a professional podcast. And so I did do that investment really like those guys. But then because I've gotten more comfortable recording, because I'd gotten more comfortable with sound editing, I actually did the stuff.

I picked different music and paid for it. And this time I do it. I did it myself. I recorded it myself and I like it. I've asked on Facebook group if anybody really wants to change it and I didn't get much feedback that anybody did. So I've just kept it and it works. You know who I am, you know what's going on. And you know when the show's over. As far as sponsorships, I have started doing them a little bit more regularly with the downturn of covid, I lost a lot of my clients.

They just couldn't afford personal training during a period when they weren't making any money or were making a lot less money. And so I lost some clients and I needed to pay the bills. I'm still the breadwinner here, so I started taking on sponsorships. In the way that basically works is I have some resources that I go to, some I try to go to directly. Some come to me directly. But I go out and find companies that I actually believe in their products.

I think what they're selling, the services or the goods that they're selling, I can believe in them and I will go ahead and I will try the product. In fact, I'm trialing a product right now from time line that's called I forget it might appear. Yeah. it might appear. And it's basically food for your mitochondria. And so I've been trying theirs. And later this week I will record a short bit for that prerecorded sponsorship and I will put that and I'll send that over for their approval.

Once they approve it, then they've they've paid for a certain number of episodes and then that will go into each of those episodes. So when you hear a sponsorship, if the product's interesting to you, use the link that I give or and use the coupon code when you buy it. That's the only way they're going to know that I sent you there. So if you go to the link that they send you to, we know you went there.

If you buy it, use the coupon code. They know you bought it. And that's one of the really cool ways you can support the show. If you're needing something and we're talking about on the show, it really does help me if you're if you're using the sponsors. OK, now, when Rachel and I do our sessions, we usually do those on Monday afternoon. We will record that hello segment and the discussion segment. We do that on Zoom.

I record those actually. Again, if you go to the Facebook group you'll see back about a week a couple few weeks ago. You'll see where we did kind of a live of us doing exactly that recording, one of those sessions. And so it's, it's cool because I'll do the interview or I'll do the solo episode and then I'll share that with her and then she'll listen to it. We'll talk about some points we want to go into and then we'll do the recording part.

And that all takes us however long, you know, usually less than thirty minutes. But we end up talking about other stuff because we're friends. Anyway, I do that on Zoom. OK, so when I'm all done with this I have several files. OK, I have the interview file, I have the intro file, I have the, you know, the voucher stuff, all those different files, a sponsor file. So I'll end up anywhere from nine to thirteen files.

I send it off to a company called Bare Value. I think they bought the company I originally started with. When I launched, I was using a guy named Gabriel, didn't really have a name for his company, but he's I think he sold his client list or he got absorbed by bare value. Anyway, I load the files up for them. They do the audio processing, so they put all those files together. They level them out, they make them sound good.

And if somebody said something they shouldn't, then I can ask them to bleep it out. They put that put all that together for me and then send me a message. Let me know that that files available. Once the files available, I download it and then I upload it into a site called Happy Scribd. Now Happy has an AI, so they basically spit back a translated version of my a transcribed version of that, all those of that full episode.

OK, I take that then and I message my VA, Angela. So Angela's in the Philippines. Thank you, Angela. If you're listening to this, I really appreciate you. I could not do this without you. Angela will go through and she will clean it all up and she'll put the speakers on there. So it makes it really easy for me to then post it when it's time. So I end with full transcription of the full episode.

And then she's also been helping me with doing something because I do capture the video version of the recording when I'm interviewing the guests now. So on the interview shows there's a video and Angela has been helping me with the cutting those up into little clips. I share some of those on the Facebook group. So 40PlusFitnessPodcast.com/group. You can see some of those guests, see some of the videos, just like Golden Nugget little clips, you know, usually two or three minutes, four minutes long, something like that.

And then I've also started a new YouTube channel, 40plusfitnesspodcast.com/clips. And so you can go out there and see some of these are just kind of high points of the conversations I've had with these guests. Give you an idea and you can see how it was a zoom call. Basically, now I put it out there. Angela cleans it up, makes it look nice. Does a little stuff with a cover and all that makes it really nice, so you can check out those clips either on the Facebook group or out there on clips.

So now I have the audio file and I have the transcript. I take the audio file and I loaded into a site called Libs. Libsyn is the largest podcasting host out there. And you want to put your podcast on a host separate from your website, because most websites, most Web hosts are not built to stream sound but Lipsyn is. That's all Lipsyn does, is stream audio and video clips. So I use Lipsyn. And they were the largest.

The best that the only one I'd ever even considered going to. There are other ones that are good too, but I trust Lipsyn implicitly. They make it really, really easy. So I put the file on there and then I have to write a little bit and do a little bit of stuff, put a little bit more content like the covers and the things that you see. And then the information. If you look at what's, you know, the show notes things and all that, I put all that in there and then lipsyn, literally pushes that everywhere.

They build a feed and then they push it everywhere it needs to go. So the feed is built to go to Apple, Google, Amazon, Pandora, all of them. So anywhere you're listening to this podcast, it's Lipsyn helps me get it to you each week. And then I go to, I have my website, 40PlusFitnessPodcast.com is hosted on a service called Deluxe Hosting. They've been doing it for quite some time. I was with someone else, but they sold their shared hosting to this company.

But deluxe hosting is actually even better than the one I was working with. I love these guys. They're real quick to help and help you out. They do a lot to really get us going. And then it's basically from that point I put the show notes in there. So basically the transcript I just post, you know, copy paste it all in there, make the post, make sure there's a link to the book which if you want to buy the book, if you go through my link, I get a little help from Amazon.

They give me a little kickback. It's like I think it's two to four percent. So it's not a huge amount, but it's just a nice little bit to kind of help cover some of the basic costs. And then as far as promotion, Lipsyn will post on my Facebook page, my Twitter and my LinkedIn. So that's automatic. And then on the Facebook group and via email, I sometimes send out stuff to let you know that it's there.

I'm actually not really good at promotion. I should be better. So it is one of my weaknesses. I should promote the podcast a lot more than I do. After that, I got into writing a book, so I got laid off in December of twenty seventeen, at the time I had about five clients, so my goal was to previously was to continue to work, do my thing and just have some clients build the podcast up. And then at age 55, I would retire.

Right. That was the plan. Well I got laid off December of 2017, which was about three years earlier than I was intending to leave. So I decided, OK, I need to write a book that's probably the best route for me right now. Not having a job and being home. I have some time. And so I went ahead and you listen to the last five episodes of 2017, I did five special episodes, the 26th to 31st.

That was actually the outline for my book. I literally wrote the outline and I recorded five episodes of what I wanted to have in the book. So it was really condensed version of my book that I did over five episodes. I hired a company called Scribe to coach me through writing a book. I'd never done it before, I'd never published. And so rather than chase publishers and try to get them, you know, do a draft and try to send it to publishers and do that, because I wrote a novel back in the 90s and I did all that.

And you hate getting those rejection letters. And I just really didn't want to go through a lot of that. And I don't want to hire an agent. So I hired Scribe, a really cool company that helps you publish books. They were one of the first in the field and they are probably still the biggest. But there are other companies that do that. But I just needed some help with publishing the book. Now, the one thing that Scribe really didn't do a lot for was the marketing of the book.

And that's why I joined the author academy and they helped me with the promotion of the book and kind of making sure that it aligned with what I do as a business. So I already had the book written and was getting ready to publish it when I joined Author Academy to start working on the marketing. And I hired a friend and his name is Joel to help me do the editing for the audio book. So I had the text from the from the book and then I went through and did a read that was painful.

But I read the book and I recorded it and gave it to Joel and he put it together to get it in the format necessary for getting an audio book version. And so the book went live November of 2018 and it's available hardback paperback Kindle Audible. You just search for The Wellness Roadmap on Amazon and you'll find it. And then I started submitting myself for awards. I was a finalist at Author Academy Awards. You may remember Dr. David Friedman in his book Food Sanity.

He won. I had him on for Episode 331. Well-deserved. David is a good friend now and he deserves that. His book was awesome. And his speech during the awards ceremony was pure gold. So I'm happy to have come in second place to David. And then I did win America's Best Book Award for Health and Fitness. So award winning book. I'm really proud of that. And so it's really that was a really good two years for me with regards to writing a book and then getting some awards and some credit for it.

So now I want to talk a little bit about 40 plus fitness online personal training. Now, as I mentioned, I started the podcast at the point where I did know that I wanted to be a personal trainer. I had gotten my certifications earlier, really to train myself. I was traveling so much. I just really didn't have the time to go to a personal trainer. And I knew I needed some of that, some of the things that they would be able to teach me.

So my goal was to work on it for five years and then at 55, retire. But the layoff came about three years early. So I was out and about and I decided to go ahead and start training people. I already had a few clients when I got laid off, but I became an NSAM certified personal trainer, then went on and got the corrective exercise specialty. And then I've gone on to add fitness nutrition and behavior change from them.

I also went and earned my certified functional aging specialist from FIA, and then I'm a level two online personal training coach with OTA, which is a group that that trains online personal trainers. They've got the best program out there. And I've gone on to get the level to cert, which is the highest cert that they have available. And so for over five years, I've been doing challenges, some free and some paid. I have some do it yourself programs.

I did one on one training and I did group training. So I was doing a lot of these different things and I learned a ton. You know, I've had hundreds and hundreds of people come to my programs. And as a result, I've learned a lot about online training. I've learned a lot about training in general and a lot about what goes on when we're trying to lose weight when we're over 40. Now, I'm but, you know, all the things I've done, I when I sat down and I was going through OTA 2 really my online personal training 2, and as I was going through that, I built up a new program.

I said, OK, I'm doing some group clients and I love that. I'm doing some one on one clients. I love that. But I saw weaknesses in both of those models and I said I can do this better. So I really took all those concepts, all those things. And I came up with my 12-week GAS Program. Now, this program, paired with a legacy program for people that want to stick around, is a program that is very limited and it's a small group.

I'm only going to have 12 participants going at any one time during the 12-week program. And it takes all those. And it's just really, really cool. And I don't want you to take my word for it. I'm really excited about it. But I want you to listen to what some of my clients have to say.

Why did you decide now is the time to hire a trainer or coach?

[01:11:44.690] – Client 1
You know, I was trying to do things to better my health, and I just couldn't figure out a plan. So I would try like a low calorie diet and I would track and try to do that for a few days. Something would happen that I would just give up and think, oh, maybe I need to do something else. Same thing with working out. I was working out, but I try to find what should I be doing? I would do that for a little bit, not really knowing if that's what I should be doing. So I just felt like I didn't have a plan. So when I reached out to you and talk to you about a plan and this is what we're going to do and I'm going to be here to answer any questions, we're going to reevaluate if we need to make changes. I just felt like, OK, now I have a plan.

[01:12:39.170] – Client 2
I chose to hire a coach or trainer because I felt like I needed more guidance in my exercise activities. I wasn't doing enough and I needed specific help with parts of my body, and I wanted to know for sure that I had good form.

[01:12:57.230] – Client 3
Well, I want to take things to the next level. I reached a point in my fitness journey where I felt like that I needed some more professional guidance after about five years of doing things on my own. I was ready to get some guidance that helped me get to the next level.

[01:13:16.970] – Client 4
I was interested in online training because I'd never done it before. And I'm not a gym person. I don't care too much for going to gyms. I've gone a few times and it's not really my thing. So I've actually had a personal trainer come to my house in the past for yoga practice and another one we did Pilates and then when I heard about online training, I thought, wow, I wonder how that would be. I wonder how that would work. And so I was interested and I'm totally blind. So in the personal training sessions here at my house, the trainer would like if we were doing a yoga pose, a trainer would get in the yoga pose and I could check her feet or her hands or her shoulders or whatever, and then practice to pose myself. And I wondered how would this be for me and my particular case? How would that work online? And so it was an interesting concept. I wanted to explore it.

[01:14:24.020] – Client 5
I've been floundering for, what, five to eight years, just kind of up and down in the same ten pound range and not being able to find anything that would help me break through that. So I needed help.

[01:14:38.450] – Client 6
Well, I had listened to the podcast and I've tried all sorts of stuff by myself and I kind of knew a lot about a lot. But I just wanted someone to help kind of focus my energies or, you know, focus on the big rocks that I should be concentrating on and kind of slap me on the back when I'm bothering and keep me on the straight and arrow.

[01:15:05.890] – Client 7
I basically decided to do it because I felt that I couldn't do it on my own. I didn't have enough knowledge or experience to keep up with it on a regular basis.

[01:15:18.970] – Client 8
Well, I've always I've been working out for most of my life and I got to a point where I thought I needed help. And I recognize your podcast well over a year ago. And I knew I wanted a coach. So I contacted you. And at that time I was training for a bike ride bike race and you gave me all the information. But we also agreed that you weren't a fit for me at this time. And while I was training and at that time, it was like for four months or so I was training for this bike race. You contacted me via email to see how it was going. And it always meant a lot to me that after I finished the race, I wanted to pursue something else and I needed help with, you know, the program that you have gas. I just really connected with that for exercising. I've never had a coach, a personal trainer show me how to do the things. So you were able to help me with your programs and give me what I needed while I was traveling. I'm an airline pilot and I spend so much time on the road, and that's what I needed, is more of guidance.

[01:16:37.390] – Client 9
Because I didn't have the confidence anymore that I could do it myself. I knew I needed professional guidance.

Why did you go with Coach Allan?

[01:16:48.670] – Client 1
I've been listening to Allan's podcast for years. I just felt like he had a lot of experience working with people just and I just felt like once I talked to him that he had a plan and he was going to help make my goals happen. And I just felt comfortable.

[01:17:19.120] – Client 2
When I saw Coach Allan was online, I thought that was a neat idea. And some of the things that Coach Allan said were really great. You don't have to reschedule with your trainer, which my other trainer was notorious for, and you can do the workouts 24/7. So I thought it would be a good idea. The other reason for it too, is that Allen works with people who are over 40 and I'm just way over 40.

[01:17:47.770] – Client 3
I really liked what I heard on about six to nine months worth of podcast that I'd been listening to on a weekly basis. I felt like that Coach Allan provided a good balance between work and expectations and did not promise what I consider to be unrealistic outcomes.

[01:18:12.920] – Client 4
His book, The Wellness Roadmap. That book was the most fascinating book I ever read. It was actually the first fitness book I ever read, anything like it. And when I heard that book from the start to the finish, I read it several times and I thought, I need this coach. I need to find a way to get on board with this coach. So I emailed him and we talked. He asked me questions. I fill out an application. And that was the beginning of where I am now. It was amazing. I'm so glad that he accepted me. It was his book.

[01:18:55.570] – Client 5
My husband actually listens to. And he heard that you had this program. And he was he suggested that, hey, this is something different, why don't you try this? And so I went ahead and I looked into it and I just said, yes, that would be good because it would give me the accountability and it was different than what other approaches I had been doing.

[01:19:19.330] – Client 6
I love to listen to a podcast when I work out or when I'm doing anything. And I kind of fell into the 40 Plus Fitness podcast, and I just like your message. It resonated. It made sense. You know, the things you were saying made common sense to me. Didn't sound like some crazy let's, you know, do this and have success in ten days or something like that. It just seemed like a good, healthy, balanced approach.

[01:19:44.080] – Client 7
When I spoke to him, I felt very comfortable with him. I felt that he was going to guide me and I had this kind of preconceived notion like a personal coach was more like a drill instructor, and I didn't feel that at all, I felt like he was there to guide you. I started with the idea of weight loss, but he was more of a guidance in terms of improving overall health, and that's what I got out of our initial conversation. And I think it kind of spoke to what I really wanted, which was improving my health in general.

[01:20:19.860] – Client 8
I chose Coach Allen because I was always searching for something. You know, I've always worked out and I recall in my car driving, I was just searching for I believe it was a podcast for health and exercise. And I listen to just one episode and then I put it into my favorites. And then I continued on listening to a lot of the episodes and I connected. I had this connection with Coach Allan somewhere where I wanted to be in my life and with my journey of health. And at that time that's I looked up on his website, I downloaded his book, I listened to the book, and then I contact him.

[01:21:04.140] – Client 9
Because of the reputation I heard from others who had been coached under him and also because of the research I did myself listening to his podcast.

What are some of your wins? What are you most proud of from the GAS Program?

[01:21:20.760] – Client 1
I have lost some weight and I've lost some inches. And but more than that, I feel like it's more of a lifestyle now. So if I do go off my eating plan when I go on vacation, I know that I'm going to start back up and I look forward to getting back on plan and I don't go to bed feeling guilty or bad like I used to in the past of, you know, oh I ate the wrong thing, oh, I didn't do this. I just feel so much more confident about things my health these days.

[01:21:57.810] – Client 2
I'm most proud of the fact that I haven't given up, even though sometimes I have some valleys that I get into and some ruts that I have to get out of. I love Allan's road map analogy and so it seems like I can get on the detours, all right. But Allan is inspirational and when I've ever talked with Allen, I'm always really ready to get going again and it sustains me for quite a while. I did lose weight. Right now I'm working on losing it again, but I just am very inspired by Allan and I feel like I won whenever I have a full week that I've done some exercise in a day and when I've stopped eating sweets and started really counting things and leaving out sugar.

[01:22:48.780] – Client 3
Well, I've lost a good amount of body fat as well as gaining strength. Definitely do feel like I've been able to take things up a notch and I look forward to continuing to do that.

[01:23:06.170] – Client 4
When I listen to Coach Allan's book he was talking about, used to be and I have used to be, I used to be a dancer, I used to walk a lot. I used to practice yoga and various things in life, stopped those activities. And I had actually become kind of like a non mover. I wasn't motivated. And so what I'm most happy about is I move now. Yeah, I don't dance because my feet got injured. I can't do that again.

But that's OK. I'm doing other things. I've built up my strength. When Coach Allan gave me my first program, I thought, wow, that's easy. That's like wimpy. OK, I have to do some squats, I have to do some overhead presses, I have to do some side lunges and counter push ups or knee push ups and I thought I can do that. It's not hard at all. Like I stood on that band, tried to put press up over my head and I couldn't do it, not even with a ten pound resistance band.

That was a shock to me because I used to be a lot fitter. And as I worked at it day by day, slowly, slowly, I've gotten stronger. And so I'm really happy with that. I'm proud of that. I'm also proud of my nutrition. I eat better. I eat good food, healthy food. I don't drink Pepsi anymore. I'm proud of the learning I've done to learn about fitness and even to share things with my family, the little things that I've learned that I think they might be interested in.

I'm really happy I can do that. So I'm very proud of what I've accomplished.

[01:24:55.670] – Client 5
Well, yes, definitely weight loss. But even more than that was we went to get a DEXA scan, which shows your body fat percentage and from the initial one to the next one. Well, I had been working with you. I had lost in body fat, but my muscles had actually gained a little bit. So I thought that was great in the lady who is doing the Scarers. Wow. Whatever you're doing, keep it up.

[01:25:28.220] – Client 6
I think I'm most proud of when I started the program, my A1C was above nine and the last two times I've had it tested, it's been six and I've dropped one of two of my meds and if I would focus a little bit more, I would be able to drop the other one. So I'm kind of just working on dropping meds. And over the time I've known Allan and interacted with him, I started at 265. I'm currently like 235, so I'm down about thirty pounds, but I still have a ways to go.

[01:26:05.300] – Client 7
I think I'm most proud of the fact that I not only lost forty five pounds, but I also got rid of some of my blood pressure medication and my blood pressure was better regulated. So I would say that that was like a double one. And I also have a lot more energy. I feel like I gained some years more than anything. I feel like, I'm 10 years younger, if you will, because I can do the things I was doing 10 years ago.

[01:26:37.900] – Client 8
Well, my wins are what I've got is of commitment. And when I put myself to something, I know I'm going to be committed on completing that. But what I also learned is I can't do this on myself. So I need some guidance. And with guidance of a coach or an accountability partner, that's what I need. And that's what I'm most proud of. The journey that I've started.

[01:27:03.900] – Client 9
My wins are that I lost a little over 40 pounds, which I did not expect in my wildest dreams. I have a new perspective on the fact that it's not just weight loss at all. It's about your health as you get older and maintaining your muscle mass and maintaining your flexibility and and being able to do all the things that you want to do as you get older. That thought had not really it important to me before until I had coaching.

Do you feel good about this investment of time, effort, and money? Why or why not?

[01:27:45.810] – Client 1
I do feel good about the investment of all of those because I feel like this has been an investment in my health. As I get older, I have a plan, I'm sticking with it. I feel good about those things that I'm doing and before I didn't have a plan. So I just feel like working with Allan has helped me with that. And it has been a great investment.

[01:28:16.350] – Client 2
I feel good about the time, investment and money because I think that it's very flexible. I can do what I need to do whenever I have time. Sometimes I wish I could take more time to have Allan watching me, but I think that's my problem and not Allan's. I enjoyed the things that I do, and it's actually quite a bit less expensive than what I was doing with my regular other trainer who was in person, I could get one week of training, I mean, one hour of training with her, whereas with Allan I can train nonstop if I want to and then were rewarded with the calls that Allan offers so that we can be on top of what's new and he can be on top of what we're doing. And he shows that he cares even though he's got a few of us to care for, and even though mostly we're online and not in person.

[01:29:15.580] – Client 3
Yes, I do feel good. I think it is worth the investment. It's definitely gotten results. And I like the interaction. I like the ability, the accountability and the ability to get answers when I need them. And so I do think it's definitely worth the investment.

[01:29:37.940] – Client 4
Absolutely. It's been the best investment I ever made because it's an investment in me and actually in my family and in my loved ones and my friends, because it's made me a different person. I've changed things for the better. I'm happier. I'm more positive. I'm motivated. I love what I'm doing with Coach Allan. I wouldn't change it for anything. And I'm so glad I did it. And I hope Coach Allan, just 5000 more podcast.

[01:30:08.540] – Client 5
Yes, I do. Sometimes you just need some help or you need someone to help you have accountability and guidance on what to do next. And we're talking about health here. This is determining how you're going to feel in the future as well as today. And that's important. I want to be the little old lady there have been schooling, what in the world is she doing now? And that's where you are.

[01:30:36.890] – Client 6
I do think it's been a good effort of my time and money because it's not that much money when you when you think about it and you know, your health, if you don't have your health, you're screwed. You know, you could have all the money in the world and no health. And, you know, you're the guy from Apple. I can't remember his name, but so that was really I wanted to invest in myself. And it's been great. You know, I feel even when I slip up and I'm like, right now I'm kind of in a little bit of a slump. I feel like I have all the tools to just ride the ship and keep moving forward a second that I don't get in a panic mode or I don't get into the woe is me mode. It's like, well, are you doing what you should be doing, yes or no? And if the answer is no, then make some corrections and keep moving forward. So for that, you know, I've got that great mindset going where it's like there is no finish line, it's just life.

[01:31:35.960] – Client 7
It was definitely a good investment of my time, effort and money, all three. The time and the effort, I wish I had done this sooner because I think I would feel that much better if I started earlier. But that's definitely been a great experience and a great investment because the payoff has been tremendous.

[01:31:18.800] – Client 8
I do feel good about the investment and the reasons why is I did a lot of research in regards to hiring a coach and I did hire a coach prior to this for a cycling event. And I need the guidance. So when I put time and money into it, it gives me that much more to fulfill my goals that I need to succeed.

[01:32:18.800] – Client 9
I absolutely do. I get the chills when I think what would have happened if I had not gotten in touch with you or if the things I had lined up in order to get your coaching, if those things had not happened, I am afraid to think where I would be right now today.

Is there anything else you'd like to say about the 40+ Fitness GAS Program?

[01:32:42.650] – Client 1
When I started, I was really concerned about the group calls because I thought, I don't know if I'm going to, you know, have the same kind of questions or people going to be even interested in what I have to say? But when I did sign up, I thought, OK, I'm going to make sure that I ask questions. I'm going to do the group calls, even though I'm uncomfortable with it. And that was the biggest surprise for me because I really like the group calls. So I can't say that's a negative because I really do. I just, you know, they ask questions that I have the same interest in. And even if not, I feel like I learned so much. And I do like how you do the you know, whatever's on your mind at the beginning of the calls. So that I think is good. But everything else, I just feel like you're there when I'm having a rough time, you say just set up a call, you'll answer any questions I have or even through the app, I'm able to just reach out or you reach out to me.

[01:33:44.570] – Client 1
So I feel like there's a good conversation there. And then, like I said, I was really surprised with the group. I wasn't sure how I was going to feel with all that, but that was a pleasant surprise.

[01:33:56.030] – Client 2
I think people ought to really consider 40 plus fitness training if they're over 40 because Allan is not 20 something or even 30 something and he understands the body as it's beginning to relapse into old. And if you don't want your body to relapse into old and you should join up with Allan and work with Allan because he's with you all the way on this, given that he's in the same age group and he knows what he's doing and he's had his own successes and failures, that he's had to work through the failures and has had a lot of wins. So it's it's a great thing and motivating to work with Allan.

[01:34:38.840] – Client 3
Well, I really appreciate Coach Allan. I appreciate the efforts he puts in. And it's definitely something that those looking to take things to a different level should be considering.

[01:34:50.990] – Client 4
I listen to 40 plus fitness podcasts every day. I listen to my favorite ones over and over and learn something every time I listen to them, even on repeat lessons, I think they're so valuable. I love them and I love that book. It's a great book. If you haven't read it, please read it.

[01:35:11.030] – Client 5
Yeah, I've been doing some things that I never thought I would, and some of the program aspects of the program were things I kind of heard about. But I thought, oh, that's not for me. And yet I'm finding those things are actually what's working for me. So and then the other things I just thought I would never be able to do, I'm actually doing now so.

[01:35:35.780] – Client 6
Well, I really enjoy that, you know, I can reach out to Allan any time. If I text him or message him, he gets right back to me. And, you know, it's almost like having your own personal psychiatrist because, you know, he just he really talked to you through some stuff. And it's been a good relationship.

[01:35:56.690] – Client 7
I think the biggest thing that drew me to it and looking back at the program after I'm done with it, is that the accountability and the support from other people, just knowing that everyone's in the same boat you're in, we're all just trying to get better. The accountability of reporting to everybody, hey, I did this this week. This work, this didn't work. It keeps you to the program. It really keeps you motivated because motivation alone, trying to stay motivated, It's difficult. With the program, It gives you all those things and the things that you're struggling, that's when you'll talk to someone and the kind of pep you up and tell you, hey, I had that same issue or, oh, this is what you can do to help that out. There's always something there to support you and keep you moving forward. You don't really have those moments where you're giving up because there's really no one there to support trying to encourage you.

The program really did do a lot of that for me. I don't think I would have done it on my own. I know I wouldn't have done it on my own. I've been on diets many times and it just diet doesn't do it, it's all of it together. So having that support, guidance, the knowledge to do what's right and knowing what works.

[01:37:19.920] – Client 8
40 plus fitness has been a pivotal part of my health journey, let's say. And one of the reasons it is, is because as an airline pilot, I'm on the road a lot and I can always find a gym. I can always find exercising. I can always go for a walk or run or whatever the case may be. But what I find really hard is getting organized with food and just prepping. And I think as someone who's traveling, I'm going to be completely honest. It is a hard thing to maintain nutritional goals while you're traveling.

And what I will say about that is, is you got to put in time. You got to put in effort, you got to do your homework and you got to prepare. And the guidance that I get through Coach Allan is he's put me on a program and there's so much information that I'm able to gather, motivation that I'm able to gather in order for me to prep, because it's always been hard being on the road to travel. And also I'm able to get the exercises I need via the website and the apps for me to be motivated and have accountability throughout my process in my health journey.

[01:38:38.940] – Client 9
I would like to say to anybody who's on the fence about considering getting a coach to jump in because Allan provides a money back guarantee. You do have to want it and work for it, but take a chance and put yourself all in. And the results are the benefits of it are amazing.

Post Show/Recap

Post show with Rach

[01:39:07.620] – Allan
Welcome back, Raz.

[01:39:08.820] – Rachel
Hey, Allan, you know, your seven tips systems that you put together were probably all of the key points that every person should consider and their health and fitness journey. There's a few that stood out, but that was pretty much all the most important things that people need to know.

[01:39:29.970] – Allan
Yeah, I just sat there and I was, you know, what do we put into this episode? Because I didn't want it to just be let's talk about the podcast, because I don't think that does six years of work. Justice to say, oh, here I did this and here I did that. We did those things and I had help all along the way. And that was really kind of a theme I wanted to get out of there.

[01:39:51.360] – Allan
I hope I did, was that everybody needs help at some level for some things. And it's hard sometimes to ask for help. You know, you think, OK, if I didn't do if I didn't pay my audio processor to do this because I can do it then because the whole testimonial piece, I put all of that together so I can do the audio editing and cutting and processing and all of that, I can't make people on the phone sound better, but that is what it is.

[01:40:19.170] – Allan
But, you know, we should ask for help. And that was really, you know, in going through all of that was a core theme for me, was don't be afraid to ask for help. But I couldn't just make that the show, you know, ask for help, ask for help, ask for help. I knew I needed to do something more. And that's why I sat down and spent a good bit of time thinking about, OK, what did I learn?

[01:40:41.480] – Allan
what was this all for? Talking to three hundred and eleven guests and reading over three hundred books and having these doing a lot of research and having these conversations and working with my clients, hundreds of clients over that time. What stood out as the keys to all of this. And that's why I wanted to share that. And I do call it your wellness systems. It's just really one system. But I needed another s and they're just the acronym fell.

[01:41:10.380] – Allan
But, you know, I thought, you know, sharing seven things that were really important was a key learning moment, key learning point and really a good summary of six years of podcasting.

[01:41:24.450] – Rachel
My gosh, six years. Congratulations on that, by the way. That's amazing. And this being your 500th podcast is just incredible to me. And I've listened to probably almost every single one of your podcasts and every single one I've learned something. But one of the key things that I find, like in your SYSTEMS acronym, but also that I found in your podcast, is the Making Health and Fitness a part of your lifestyle. Make it sustainable.

[01:41:54.120] – Allan
Yeah, too often will people think, well, I did this diet and I lost some weight and then something happened. You know, I slipped up a birthday party, had a piece of cake, something happened. And as a result of a planned or unplanned detour, as I talk about it in the wellness roadmap book, is, you know, you're always going to have detours. You know, birthdays come around every year. And, you know, I was talking to one client and he has X numbers of cousins and children and family members.

[01:42:29.160] – Allan
And so I was like, so basically based on that number of family members, you're having a birthday party twice a month. You know, every time you have a birthday party, you're going to go off the rails for three days. Well, you know, you just lost one quarter of your whole month off the rails and he said that is if I get back on in three days, you know, sometimes it's a week, sometimes it's a month.

[01:42:57.090] – Allan
And so you want to find those ways that are just it's just your path. It's just it's grooved in to the way you live your life. And that's, you know, I kind of equate it to this. If you get into the habit of running, you change your behavior and you change your identity. So Rachel identifies as a runner. If you do cross fit, you identify as a cross fitter. If you eat a certain way, that way of eating, you call yourself that.

[01:43:26.370] – Allan
You're a vegetarian or an omnivore. You know, if you eat clean, if you're clean eater, a lot of those things actually become a part of your personality. They become how you relate. And they also then reflect the people that you hang out with, you know, a carnivore and a vegetarian hanging out together could happen if they're both adults. But for most people, no, different tribes, different tribes, they're not going to relate and they're not going to enjoy going out to dinner together.

[01:43:57.420] – Allan
And so you start to revolve around the people that fit your lifestyle and if you continue to hang out with other people, it hasn't become a sustainable lifestyle because if you can't beat it back and say, no, I've got to get back on the path, you know, because this is who I am. And so, you know, you might if you went on a trip, you might not run for a week and that would be almost torture.

[01:44:22.500] – Allan
But you should get back, you're lacing up your shoes. You know, the first 30 minutes, hour, two hours you get, you're lacing up your shoes and you're back on the path. And so and in many cases, even the trips you plan, you plan to have running time and so that's you know, but that's the core of it, is that you've built a lifestyle where you said, OK, who am I and what do I do?

[01:44:48.720] – Allan
And the running has become who you are.

[01:44:51.870] – Rachel
And here's to there's two thoughts in all of that, Allan. And there's two things, is that you've developed your podcast, you wrote the book, and you have a wonderful community on Facebook where you've made it just that. You've made it a community where people can be exposed to other helpful people. You know, there's a lot of people on your Facebook page that aren't runners and you yourself are not a runner so much as I am.

[01:45:18.090] – Rachel
Maybe, but but it's still a community where we can look to each other for information and support and encouragement, which is half the battle right there. But the second thing I wanted to mention, too, is with the same thing with your podcast and your book and your Facebook community, I think that you've taught a lot of people how to get back. You mention it, you call it a detour in your book. You know, like you just said, it happens to all of us all the time.

[01:45:45.360] – Rachel
But if we keep the I'll start the diet on Monday kind of mentality or if we decide to quit because we had one day of bad eating and we just ruined everything and we just want to quit, you know, that is just self sabotaging. But you've taught us how to just be kind to ourselves, except that we celebrated a birthday party or had a holiday weekend or whatever and then get back to it as soon as possible. If you make it a bad meal, it's better than you're making it a bad weekend or a bad month of eating, for example.

[01:46:19.320] – Rachel
So I think that's one of the best things that have come out of your podcast and your book and your Facebook community.

[01:46:25.830] – Allan
Thank you. Because, I mean, I'm planning this vacation and the place we're going is an all inclusive resort. And so I'm yeah, I'm literally going to be having dollar bills in my pocket to take the waiters. And I'm not going to care for a week. I'm not going to care. I'm going to I know I'm going to blow up like a whale. I just do. And then I'm going to enjoy like I said, I'm going to enjoy.

[01:46:48.930] – Allan
When I get in, I'm going to have oysters everywhere I can have them. We finally get there because we're in New Orleans. We're going to be in Miami. We're going to be in Pensacola. I'm going to eat a lot of oysters. And I'm going to find brussel sprouts and I'm going to eat brussel sprouts. And, you know, the things I don't get or don't normally eat, I'm probably going to eat and enjoy the heck out of them, you know?

[01:47:11.610] – Allan
And after that's over, when I get back on that plane and I land in Panama City, I'm going to have a plan. You know, I'm right now, I'm researching hiring a coach for myself, an online coach myself. So they'll put me on a program. I'll have the accountability. I'll do the things that I need to do. And I'm working my way of thinking about what is that next little thing I want to do to just keep the fire lit.

[01:47:38.430] – Rachel

[01:47:39.240] – Allan
And so I'm no different than anybody else. I still have foibles. I still screw up from time to time. And as I said on my Facebook, if the air is human, I'm a humanist human out there, you know. So that's that's really what this podcast is. It's trying to take health and fitness and say it's not about flex Fridays, it's not about competing with anyone else. It's about just doing the thing to make yourself better tomorrow.

[01:48:04.430] – Rachel
Right. You know, the other piece of advice you mentioned is that 80 20 rule. You know, I didn't even think about it until you mentioned it. When I think 80/20, I think you take the weekend off. But that's not 20 percent of my week. So that's another mindset.

[01:48:24.430] – Allan
it feels like it from a time perspective. It went by really, really fast if you were having a good time. And so, yeah, that week that weekend went by very fast.

[01:48:33.450] – Allan
It feels like twenty percent of a week, maybe even less, but It's not.

[01:48:39.060] – Rachel
you know, it that just goes to show that even with all of your podcasts, even after all these 500 episodes, I still learn something that I never gave much thought to before.

[01:48:51.330] – Allan
OK. I hope we have 500 more but at doing 52, one per week that's good nine years or so down the line. So we'll see.

[01:49:03.540] – Rachel
I think you can cover a whole ton of topics between now and then.

[01:49:07.910] – Allan
There's so much to cover.

[01:49:09.320] – Rachel
There really is.

[01:49:10.880] – Allan
All right, Rachel. Well, I'll see you next week.

[01:49:13.110] – Rachel
Yup. Take care.


The following listeners have sponsored this show by pledging on our Patreon Page:

– Anne Lynch– Eric More– Leigh Tanner
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Thank you!

Another episode you may enjoy


How to reach your peak after 40 with Dr. Marc Bubbs

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As we age, it may feel that we're losing the opportunity to make substantial improvements in our health and fitness. Dr. Marc Bubbs takes his extensive experience in human performance and discusses the science behind how we can beat the aging curve. On this episode, we discuss his book, Peak 40.


This episode of the 40+ Fitness Podcast is sponsored by Haka Life Nutrition, the maker of GLX3, I am really glad to have Haka Life Nutrition as a sponsor. Omega-3 is one of the few supplements I take regularly. But even with years of experience and having interviewed hundreds of experts in the health and fitness field, I have struggled to find a great solution, until now.

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Let's Say Hello

[00:04:08.520] – Allan
Hey, Raz, how are things going?

[00:04:10.600] – Rachel
Good, Allan. How are you today?

[00:04:12.960] – Allan
I'm doing well. I had kind of run out of gas and so I was in a little bit of a panic mode. So I threw out, you know, reached out to four different guests just to see if I could get them on the show. And they all four said yes. I mean, the three of them scheduled for this week. I was like sitting there Thursday night and I get the last one to book and I'm like, they all booked in the same week.

[00:04:38.130] – Allan
So I have a Monday, I have a Tuesday and have a Thursday interview and I have some books to read.

[00:04:43.560] – Rachel
I was going to say, you got a lot to read.

[00:04:46.740] – Allan
They were good books. I'm looking forward to talking to all of them. And as you're listening to this, this is episode 497. And so I've now booked up the plan all the way through the end of August. And so I did that interview and will be doing the other interviews. So we're going be booked up through there. We're going to have our 500th episode coming up. So that's coming up. That'll be a solo show to discuss what we're doing here on the show and celebrate and talk about some of the things we learned this year that are different, maybe things I've learned in the past.

[00:05:20.820] – Allan
But, you know, five hundred is a big accomplishment. But we've got some really cool guests coming, talking about some topics. Obviously, a couple of weeks ago, we had someone talking about stroke and that was requested by a listener. I have another episode coming up that was requested. Someone was talking about binge eating. So we have a binge eating episode coming up soon. And so, you know, and then there's others that just they want something easier.

[00:05:48.100] – Allan
And so I've got a guy that, you know, kind of talks about how to manage moderation and do it, you know, do it the right way for yourself, customize yourself. So it's got some really good episodes coming up. So I'm pretty excited about that. And I've kind of launched this new thing on the Facebook group that you may have noticed if you're in the Facebook group. But every Tuesday night now I'm coming on and doing a Facebook live to answer any questions that anyone has, particularly about the episode that we did that week.

[00:06:18.870] – Allan
So if you're listening to this on Monday or Tuesday during the day, if you can go the Facebook group at 40PlusFitnesspodcast.com/group, get into the Facebook group and I do a live there. I'll answer any questions you have about this episode with Dr. Bubbs. So you know, anything that comes up and you want to know about, about the interview, something he said, something you thought about, a question that came up.

[00:06:44.940] – Allan
I'll do my best to answer on that live. So go to 40PlusFitnesspodcost.com/group and join the 40+ Fitness Podcast Group. And I'll be there live every Tuesday. We do a lot of cool things, challenges. You know, I post a lot of what I think are important things for us to consider in our health and fitness journey. So a lot of value I think there. Come join the group. It's not overwhelming there. You'll be with over sixteen hundred other people that love the show and want to get healthy and fit and we're all over forty, so it's a really cool place to hang out.

[00:07:20.130] – Rachel
Absolutely. And that sounds fun.

[00:07:22.590] – Allan
So what's been going on up there?

[00:07:24.420] – Rachel
Oh, we're doing good through the magic of podcasting. This will be a little bit later. But Mike and I celebrate our birthdays this week and we both turned fifty. So we're getting ready for that big celebration.

[00:07:37.470] – Allan

[00:07:38.430] – Rachel
Yeah, I'm pretty excited.

[00:07:40.290] – Allan
Well, we need to share this. I think we've said this before, but from a birthday perspective and if I recall, Mike's older by one day.

[00:07:49.050] – Rachel
He is. Yeah.

[00:07:50.160] – Allan
And then your birthday's the very next day.

[00:07:52.350] – Rachel
It is.

[00:07:53.160] – Allan
And you're both the same age. Both turning 50. And so my wife would probably be able to answer this question for me. But when you're both the same astrological sign and the same Chinese sign, how does that work?

[00:08:11.070] – Rachel
We seem to make it work. I think we're a lot the same in many respects and a lot different in many other respects. We have enough yin yang, I think, to make it work. We've actually been married twenty-six years now, so we somehow made that work. Yeah, yeah.

[00:08:27.840] – Allan
But it's over half your life.

[00:08:29.760] – Rachel
It is. It is. Yeah. We both, cancer is known for being stubborn and that's my astrological sign is cancer and, and we're known for being stubborn and we both can be in very different ways.

[00:08:42.960] – Allan
he's in health and safety. So that's kind of a good feel to be in if you're saying

[00:08:46.980] – Rachel
it is. Yeah, absolutely.

[00:08:50.580] – Allan
All right. So you ready to get into our conversation with Doctor Bubbs?

[00:08:53.720] – Rachel
Yep. This will be great.


[00:09:26.920] – Allan
Dr. Bubbs. Welcome back to 40+ Fitness.

[00:09:30.020] – Dr. Bubbs
Allan, I appreciate you having me on. Always good to be back.

[00:09:32.970] – Allan
Yeah. Now, the last time I had you on, we were talking about your book Peak, and it's really where you had done a deep dive into just performance in general. What are the best athletes in the world doing? What does science tell us about why they're so good and why they're getting better? And then you wrote the book that I wanted you to write. I didn't tell you I wanted you to write it, but you wrote it.

[00:09:55.840] – Allan
And it's called Peak 40: The New Science of Midlife Health for a Leaner, Stronger Body and a Sharper Mind. That's a big promise.

[00:10:05.560] – Dr. Bubbs
That is a big promise in there.

[00:10:07.750] – Allan
But you delivered.

[00:10:09.130] – Dr. Bubbs
Well, I appreciate that. It's a funny thing when you're trying to write books. I mean, this one actually came out of the impetus was the book was really working in performance. The coaches and the performance staff were all, you know, like myself in their early 40s or beyond and leading busy lives. It was like, look, I need just the Coles Notes or the that's what we use and saying, you know, the abbreviated version of what I need to do.

[00:10:33.310] – Dr. Bubbs
Right. What are the big rocks? And so and that resonated with me as well with working in the general population. You know, people are so busy in their day to day lives that it's tough to have a big, long list of things to do. And so the goal here was to provide, you know, some of these big rocks, like we say, of how we get to the major things that we can really, you know, try to keep the ball in the fairway, so to speak.

[00:10:56.530] – Dr. Bubbs
You know, we use a golfing metaphor here. Let's keep it somewhere where we can play the next shot. And then all of a sudden people realize, like I'm sure you see in your practice, like all of a sudden we can make some pretty darn good progress if we just start layering in some of these real fundamentals.

[00:11:10.870] – Allan
Yeah. And we call him Cliff Notes in the United States. It's just not just the story. You call them Coles Notes. We call them Cliff Notes. But before I get in, I didn't really talked about this, but I was going back and preparing for this. And I just like this. I can't leave this moment without actually saying this is you talked about kind and wicked as learning environments. And I and it just resonated with me.

[00:11:35.380] – Allan
So I just want to share this and we can go into it a little bit if you want to. But a kind learning environment is basically where things just fall in line. You have immediate feedback, you do something, you see the result. Your golf metaphor is perfect because that's what you talked about. You hit a golf ball. If you hit it well, it went far. It went. We're supposed to go and you're happy with that golf shot.

[00:12:01.080] – Dr. Bubbs
It doesn't feel fine, does it, Allan? like it doesn't feel easier, but it does actually. The result immediately tells you if you know a golf swing, you know exactly what you did wrong in terms of swing playing and everything else. But it is obviously a difficult sport.

[00:12:13.930] – Allan
and so kind doesn't necessarily mean the answer you're getting, the feedback you're getting. It just means you do get that feedback. Whereas we're learning environments are where you have to just stick with it and it takes so much more planning and patience. And when we're over 40 and we're looking at trying to improve our health, you know, we go into the gym and we do a workout, we eat well for a week and we don't really get immediate feedback.

[00:12:45.550] – Allan
It's sometimes we don't get feedback or sometimes we even get negative feedback is not the feedback we wanted. Well, crap, I eat salad all week and I gained weight. I guess salads make me fat.

[00:12:56.800] – Dr. Bubbs

[00:12:58.870] – Allan
You know, so I just I wanted to tell you that because I think as we go into this, that was just really something I took out of the book that was not unexpected because it is the message. The message is if you don't have planning, which this book gives you the tools, which that's why it's so great of a book and the patience to execute on the things that you'll learn that Dr. Bubbs has written about. This is a great book to give you some huge fundamentals, those big rocks that you were talking about to really move the needle.

[00:13:31.330] – Dr. Bubbs
Well, it's interesting that you hit on a couple of things that I mean, one of them is the human aspect of this whole story, which is the fact that regardless if you're the most rational scientist, doctor, lawyer or whomever, the human part of us, even knowing your business in your work life or your finances, you'd never think you're going to, you know, you return on investment it's going to be 100 to one in a month. When we talk about weight loss, all of a sudden, you know, rationality goes out the window and we're wondering why in 30 days we haven't lost 30 pounds.

[00:13:59.290] – Dr. Bubbs
And of course, that's the message, you know, rapid transformation so much the message that we get. But compounding things is this idea of like a wicked learning environment. And it's interesting because years ago I actually lived in the south of France teaching English and the method they used, you'd have to speak to the French people only in English. You never translated anything. Of course, they couldn't speak English, and so they found it incredibly difficult to start with.

[00:14:26.450] – Dr. Bubbs
And it's interesting because research in this area compared this is what this program was built on compared to the classic, you know, you learn Spanish, you learn French and you memorize a bunch of words. And when the researchers then asked those students how they felt that they were doing, they all felt like they were learning really well. Now, the other group in the study was doing like I had done in France, which is they were in a full immersion.

[00:14:48.740] – Dr. Bubbs
So they no one could speak to them in their mother tongue. They had to just grind through it. And when you when the researchers asked them how they were doing, they said they were doing horribly. You know, I'm not learning anything. And of course, six months later, they do this sort of immersion test. And, of course, the people who scored 90 percent on their test because they memorized all the words, once you actually put them in an environment where they had to speak French or Spanish, they were awful.

[00:15:12.650] – Dr. Bubbs
Right, because they hadn't actually practiced it, whereas the ones who thought they were awful the whole time by being in this complete immersion could actually do it well. And so that idea of linear progression is what we're talking about here. We're so used to making progress in steps that to go to muddle through weeks and months and feel like you're not making progress, even though you are, because you're laying down the right foundations for how you eat the right habits, the right training.

[00:15:37.130] – Dr. Bubbs
And it does take some time. That's one of the hardest things. I mean, it's and ironically, it circles back to Pete because this is one of the reasons why elite athletes and Olympians are so great, because they find a way to get through. You know, it's not because they're doing some fancy new workout or they've got a special supplement. It's because they can get through all these day after day, week after week of this training. And they accept the fact that this trajectory is going to be, you know, slow.

[00:16:03.290] – Dr. Bubbs
Right. If you get one percent stronger, if you're an Olympic athlete, that's tremendous work in a year. Right. So it's up. But I think when people when we present that more to clients and we let them know that we've traveled down this road and this is the expectation and we're going to get you to where you want to go. And the best part, of course, is if you use that method to get there once you arrive, it's not a free fall back to where you started from.

[00:16:26.090] – Dr. Bubbs
Once you know, you make a mistake or you go off the rails a little bit.

[00:16:31.190] – Allan
Yeah. And so I just thought that was a really important concept because so many people expect that immediate I did this, therefore that like this, if that, you know, it's so but it doesn't happen that way. And so that was really cool. Now another thing you got into the book, which again is you got into it. I was like, whoa, that's a little deep because and I knew this empirically because, you know, when we look at the standard, so something says, OK, you should, your BMI should be this and your blood pressure should be this and your height should be this.

[00:17:08.060] – Allan
And, you know, we go through all those things and what we what you come to find out when you actually get down below it is that all of these things are really sort of averages for a general person, you know? And so, you know, I don't think any of us are average across the board. We're exceptional in some places and we're not so good in others. So as you look at fasting blood glucose level, I was like, this is interesting because what you which use some of the studies you touched on, one of them was in diabetes care and another was in scientific reports, and one of them was nineteen ninety nine, the others in twenty seventeen.

[00:17:44.520] – Allan
So this is research that's been ongoing is that even though you're in the reference range, as they call it, you might not be optimized, you might not have really a good chance that might actually be better from a longevity perspective, from a health perspective to be a little bit more optimized. And you talked about how the current range for blood glucose level might not be good enough. And we might actually want to start not just being high normal, but really pushing ourselves down.

[00:18:15.890] – Dr. Bubbs
Yeah. Again, it's that idea, like in our work life, if we're getting feedback, if the project isn't to that a standard that we want, we don't accept that it's a B and just say, oh, it's good enough. We investigate. We say, how can we make this a top class or A level? And so the challenge in medicine is that so many people are unwell. So for a GP who's sitting there all day long saying twenty or twenty four patients, two thirds of the population are overweight or obese.

[00:18:42.620] – Dr. Bubbs
And so they're seeing blood sugar levels in the nines, tens and elevens. And so when somebody walks in and they're fasting, glucose is five point eight or five point nine, for the day that's you know, that's actually pretty good. And so oftentimes they won't get a recommendation or the doctor won't tell them anything. And that's you know, I don't necessarily blame the doc for that. But it is this idea that we've got to start. You know, if you're the individual listening to this and obviously listen to yourself, they've probably got none of this already of just being able to compare yourself to yourself every year, because the first you know, the first post to the goal to meet is that you're in the normal range, that's the first place you want to get to.

[00:19:21.470] – Dr. Bubbs
But after you're in there, this idea that just because you're within the normal range, you're still doing well is a problem because I've had, as I'm sure you've had, you know, the client comes in, they're 20 pounds overweight, their waist is 40 inches around the belly or more. And they say to you that their doctor told them they're in perfect health and you can see their lives and say, wait a minute, you know, I got this is a bit of a stretch here because perfect is a little.

[00:19:46.720] – Dr. Bubbs
And so what we see in the evidence is the idea that if you're at this high, normal range, you're still at a much greater risk for cardiovascular events. And so the idea around midlife health is that, you know, in midlife works, really busy in the home life, really busy, and you might be caring for young kids or older parents or even both. And so, you know, we are more at risk for various conditions and low mood and other things are part of that, which actually ties in quite tightly to the story around blood sugars.

[00:20:14.950] – Dr. Bubbs
And so really, it's more conversation to have an opportunity really for. I do talk to tell clients, say, hey, look, you're doing well, but at five point eight, we can still see a significant difference if we could get that fasting glucose down towards five, you know, definitely less than five point four. And so it's a conversation to say, what are you doing on the nutrition front? What are you doing in the exercise front?

[00:20:35.380] – Dr. Bubbs
What does that sleep or stress look like? What lever can we move there to be able to get some more wins, you know, to be able to nudge things in the right direction? Because, again, the nice part is you don't have to make a dramatic change. You just need to make a few small changes. And, again, you know, repeat them over time. But to circle back, I think the biggest problem, as we see some of you are so sick that those others kind of fly under the radar.

[00:21:00.010] – Dr. Bubbs
And, you know, I'm sure you hear they get frustrated, too, because they're still not losing that 20 pounds and they still feel like their energy is low or they're not sleeping as well or the libido is not where it wants to be. And that's a part of this whole story.

[00:21:12.550] – Allan
Yeah. And then again, in the end, when we're talking about performance, it's performing for your life. So if you can make that better then this is an approach. And again, the connection to the longevity was really something that kind of floored me. It's like, oh, so I can actually be in the normal range. My doctors happy. He's got a big smile. He spent his seven minutes with me and said, oh, your labs turned out great.

[00:21:36.250] – Allan
I'll talk to you next time. Oh, by the way, you need to lose some weight. And then he walks out the door and

[00:21:42.700] – Dr. Bubbs
wait a minute, what am I? Am I great? I'm going to lose some weight? And this is where like an American unit to be less than ninety four is kind of what we aim for or in international units, 5.0 millimoles per liter. But that's a good fasting glucose is a really good marker or your HA1C is another one, you know, that's your HP1C that's your three month average for blood glucose and again less than five point four, five to five point four is what we're after.

[00:22:08.530] – Dr. Bubbs
And so those just act as a way to tell us, like, do you have the right diet for you, regardless if it's low carb or low fat or everything else in between? That starts to tell us, like, wait a minute, if you're still at five point seven or five point eight or your fasting glucose is at one hundred and five or 110, you know, you're not all the way home yet. We've got to continue this.

[00:22:29.320] – Dr. Bubbs
We've got to, you know, like detective work, start to unpack things a little bit more and figure out where those those gaps are.

[00:22:36.160] – Allan
Yeah. Now, I was very fortunate in my kind of fitness journey and health journey was that I fell into a lot of things. I got a little lucky is the best way I can say it. The things when I found the things that worked and one of the things that really worked well for me was fasted exercise.

[00:22:55.060] – Dr. Bubbs

[00:22:55.480] – Allan
And it was just one of those things to me saying, you know, if I get up in the morning and what was it was twofold.

[00:23:00.130] – Allan
One, if I got up in the morning and did my exercise, it was going to get done that day. You know, it's kind of like. The general says that makes you make your bed because you have a small win. For me, it was like if I just get some exercise in in the morning. And so a lot of my programs that I would put together would just say, let's let's even if it's just going for a walk, a 30 minute walk, when you first get up in the morning, you know, hydrate, go the bathroom and then just take your dog for a walk or go for a nice little walk.

[00:23:29.440] – Allan
And I said it's literally going to help you lose weight faster. And the funny thing is, is there's still a lot of people that will argue and say, no, it's calories, a calorie. You're not going to lose fat or anything. But I just don't empirically. And it's anecdotal from my perspective, until you actually, again, pointed to a study because your book is extremely science based. And it basically was it was in the Journal of Nutrition in 2019.

[00:23:55.930] – Allan
That is basically if you're exercising before breakfast, you're giving yourself a competitive advantage for weight loss.

[00:24:03.880] – Dr. Bubbs
I mean, it's a fascinating topic, everything around breakfast and timing of exercise. And there's a group out at the University of Bath and it's called the Bath Breakfast Project. So the group of researchers that are investigating everything around breakfast in terms of the types of breakfast we eat and whether we exercise before or after. And the really cool thing here is that if for someone who is overweight or trying to lose weight. When you do exercise in the fasted state, it's amazing that our body, it needs fuel, right?

[00:24:31.510] – Dr. Bubbs
And of course, we have fuel on our bodies. So even if you're 10 percent body fat, so you're lean, you've got almost a six pack, you still have thirty thousand calories of energy on your body, which means you could run like seven or eight marathons with nothing. So you imagine someone who's 20 percent or 30 percent. We've got all this energy, right. So it's your point, you wake up in the morning, you might not feel like you have the energy, but the cool thing, if you do resistance training on the one hand.

[00:24:59.450] – Dr. Bubbs
The fat within your muscles, which is called intramuscular fat, you actually start improving your ability, your body does the ability to use that fat as a fuel source for your muscle. Now, it gets really interesting here because insulin is the blood sugar hormone. And if you're more prediabetic or diabetic or overweight with a lot of central adiposity, so belly fat, then you have really high insulin levels. And that's not a good thing for longevity. Some of the original research, Dr.

[00:25:26.300] – Dr. Bubbs
Gerald Evan Stanford Medical School back in two thousand show that that's a you know, that's a big risk factor for cardiovascular disease, cancers, dementia. And so, when you train in the morning, you do resistance training, you use more intramuscular fat, and that's really correlated with really lowering this insulin in, you know, your chronic levels of insulin. And so it's a great way to, you know, you're basically moving your body in a state where there's not a lot in the fuel tank coming from the food you're eating.

[00:25:58.370] – Dr. Bubbs
So your body has to use what's in the reserves. So your body fat starts to really kick things up. And it's amazing how that is a powerful signal. And it happens also on the aerobics side. So, you know, it's a little bit different in terms of the pathway. But when you haven't eaten anything and you go off and I love your point there, but like even walking, because what people struggle with is especially if they've exercised in the past.

[00:26:22.520] – Dr. Bubbs
And then I tell them, hey, look, just get up and go for a walk. And if there a type A personality, they think you're giving them like the lower version of things and they're all I don't want to do that. That's not you know, that's not intense enough. And they don't realize that the goal is actually just to train yourself to get up and do something. It's almost like, I don't care what you do.

[00:26:40.020] – Dr. Bubbs
I just want you to get used to waking up at six or six thirty or whatever it is and do something, because that's actually the hardest part right? The getting out of bed part. And I'm sure you've seen this. You get somebody walking and then by the end of the week, without even telling them they might start jogging a little bit or by the end of two weeks, they're running in the morning. But had you suggested that right off the bat, they would have gone, oh man, the first morning they wake up and it sort of feels too intense, then we've got some cool studies to show that right.

[00:27:08.370] – Dr. Bubbs
You ask someone to go down and give you 30 pushups and, you know, something like 30 percent of the group wants to do it. You ask someone to go down and give you one push up. Almost one hundred percent of the group wants to do it. And at the end of the day, both groups are actually quite similar to the amount of pushups they can do. So it's this idea like if you can just get the person down on the floor ready to do one, once they're down there, they're going to show you what they got.

[00:27:34.830] – Dr. Bubbs
And it's the same with that morning movement piece. And so, just what you said, I think the fact that life is busy in midlife is like if we can carve this out in the morning, is great. I know people's schedules are different. So for some people, could even be after dinner, you know, rather than, you know, we all fall prey to like the Netflix and Red Wine or whatever might be a bottle of beer.

[00:27:55.410] – Dr. Bubbs
But like, if we can do some movement after dinner, if that's the only time you can get it in. And that's a pretty good time, too. And that way you get into that natural rhythm and you can start making some progress.

[00:28:06.690] – Allan
Yeah. And I've actually seen a study that said if you do some movement after you eat, it actually helps with blood sugar regulation. So, again, there's no bad time to exercise. It's just when you can get it in and which you enjoy doing and just the consistency of doing it.

[00:28:23.160] – Dr. Bubbs
100 percent. I mean, that's one of the things where, you know, we're in an Olympic year this year. And back to that morning analogy like, olympic athletes don't wake up in the morning doing cartwheels like it's five thirty in the morning and they're jumping out of bed with a big smile on their face right there. They don't know. They don't want to get out of bed and trained a lot of mornings. But the big difference, and this is part of the notion that we talk about in the Book of Building Habits is that the rest of us wake up in the morning.

[00:28:47.900] – Dr. Bubbs
When the alarm goes off. We still ask that question, like, should I get up? Should I not get up? And do I really want to go for a run? Whereas the people in this example, the you know, the athletes, the Olympic athletes, there's not a question anymore. The alarm goes off that that alarm triggers the action. They roll themselves out of bed and they just get on with it. And you'll often hear people say, well, I could never do that.

[00:29:10.640] – Dr. Bubbs
And then I say to them, what? What's the first thing you do when you sit in your car? We put your seatbelt on, right? Well, you're not thinking about that anymore. You're not motivated or inspired or you start even disciplined. You just literally the environment of sitting in that chair triggers this automatic reaction. And it's interesting how we can you know, everybody does that and so we can start to use that to implement. You know, that's ultimately what we want to do in nutrition and exercise.

[00:29:35.030] – Dr. Bubbs
We don't want you to make decisions all day long. We want to start as best we can integrating some of these things that are just what you do rather than having to think so much about it.

[00:29:42.800] – Allan
Yeah, and with an athlete, the way you're talking to competitive athletes and Olympians is, you know, first they start off with a commitment. They're going to do this and then it becomes a habit. And, you know, it's the whole point of in a way I like to say it is if your spouse needed you to pick them up at the airport at five o'clock in the morning. Guess where you are at five o'clock in the morning? You don't roll out and say, I really don't want to do this and hit your snooze alarm and ignore their text and then the letter from your divorce attorney.

[00:30:13.670] – Dr. Bubbs

[00:30:14.870] – Allan
You know, so no, you show up where you're supposed to be. And so it's just kind of getting that thing, that ball rolling. And to know that doing this physical activity first thing in the morning before your breakfast is actually doing you more good than just doing it really kind of needs to be a huge incentive to say, yeah, get up, do something, start something. That work, even if it doesn't feel intense, is really kind of changing you and getting you better and helping you with your performance as just being a good human and a healthy parent, a healthy grandparent and all of that.

[00:30:48.230] – Dr. Bubbs
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[00:33:02.560] – Allan
One of the things you got into in the book is you got into protein, and this is a topic I think I read about or talk about nearly every single day, you know, because, you know, if I'm talking to a vegan or vegetarian, then the topic will always come up is where do you get your protein?

[00:33:22.120] – Allan
And I tell people it's like it's in all of that. You just have to mix and match. And then someone who is like animal protein and like, that's great protein. If you want to eat animals, that's great, too. I loved your approach coming in, basically just saying to both, you know.

[00:33:39.430] – Dr. Bubbs
Yeah. I mean, it's I mean, in the book we basically set like a minimum level and people say, well, more it. Sure. But again, the idea with the book is that if we use a golf analogy, like if you play a par three with Tiger Woods and even if you're a 10 handicap, if Tiger hits a really good shot and you hit a really good shot, you're probably not too different in terms of where the ball is.

[00:34:01.550] – Dr. Bubbs
But the difference is if Tiger hits his worst shot he's got, he's still on the green, whereas if an amateur hits the worst shot, the 20 hours in the bush and they're, you know, they've lost their ball.

[00:34:11.730] – Allan
And so we heard a splash. We just heard a splash.

[00:34:14.080] – Dr. Bubbs
That's so it was like. And so this idea that we've got to start like, you know, the worst day that we have is just going to be better, right. Rather than always focusing on trying to be people want to be great, but then it's hard to maintain it. And then all of a sudden they fall off the wagon. And so, you know, the minimum the idea for this minimum of one point two grams of protein per kilogram body weight per day, which if you divide, you know, for Canadian or American, you take your body weight in pounds and divide that by two point two.

[00:34:42.820] – Dr. Bubbs
You know, this is a number that some of the best protein researchers like Stu Phillips of McMaster University in Hamilton, Canada, and The US leads back in the U.K., in their research, have found that as we age, if we can maintain this amount of protein, minimum amount in the 50s, 60s, 70s, it really helps to fight off sarcopenia, which is the loss of muscle associated with aging. And that's actually a huge problem when we talk about longevity and wellness.

[00:35:08.320] – Dr. Bubbs
Like once you start losing muscle mass, you know, a lot of bad things start to happen after that. And so, again, it's about setting up this rhythm that if you can just start to hit this as part of your daily rhythm every day and you just know that you're getting this one point two grams per kilo, you can actually stop thinking about protein a little bit. I mean, there's scenarios where you might want more, etc., but you can then, you know, focus on other areas like carbs or fats or whatever else.

[00:35:32.890] – Dr. Bubbs
But that's a really big one, because as much as people think they're eating a lot of protein and, you know, you mentioned, you know, plant based or vegan, they'll often say, well, I've heard that before, I'm fine. But I'm sure you've seen once you actually go through and calculate things, even for meat eaters, you're saying, well, wait a minute, you know, we're barely at the RDA, which is zero point eight.

[00:35:54.730] – Dr. Bubbs
And and we're wondering why, you know, we're leaving a lot of gains out here if we're not at least getting to one point two. And even there we see in the research, if you climb up to the one point six, you're still going to get some significant benefits. So, you know, it's a great place to start to build out your diet is like, where is the protein on my plate? And then from there figuring out, you know, the rest.

[00:36:15.200] – Allan
Yeah, you do center on protein as kind of the starting point of deciding which you're going to eat. And, you know, yes, I have a client. I meet a client, I start talking and we start looking at their nutrition. And it's like they're eating 60 grams, maybe 65 grams of protein in a day. And I'm like, oh, no, no, no, you're about to start lifting weights with me. I need you to bump that up considerably.

[00:36:40.630] – Allan
And then there's this fear. They're like, well, won't that harm my kidneys? Can I eat too much protein? And you kind of dove into that, you know, that people might not be able to eat too much protein, can you talk a little bit about is there a protein limit?

[00:36:56.190] – Dr. Bubbs
I mean, that's one of the biggest hangovers that still lingers in medical schools, is this idea that if we eat too much, protein is bad for our kidneys. And this really stems from if someone has type two diabetic and is having renal failure typically is the issue where we do need to be mindful of the amount of protein because the kidneys struggle to cope with it. And of course, it's almost like lost in translation. That's then got the notion of, well, if anybody consumes X amount of protein or too much protein, they're going to have issues with their kidneys.

[00:37:23.130] – Dr. Bubbs
I mean, we have studies now that for the course of one entire year, individuals consumed three point zero grams per kilogram, which is almost triple what we suggest here. And there's still no adverse effects on kidney function. And so I think one of the things, you know, this obviously is safe for the kidneys, and that's what all the protein experts will tell you. And we see more and more doctors now realizing this. And the evidence is really clear.

[00:37:45.480] – Dr. Bubbs
I mean, it's not even you know, it's very, very clear. But in addition to this, the thing that I talk about in the book, as well as this idea that vegetables are great for you, eat lots of those, but when you increase your protein intake, you also dramatically increase your micronutrients data. So you bring on board more vitamins and minerals, which we often just associate with plants and the vegetables that we're eating, but animal proteins and plant proteins as well.

[00:38:12.360] – Dr. Bubbs
But I think animal proteins often get left out on this is they're tremendously nutrient dense. And so, you know, making sure you get those in is, in effect, acting like a multivitamin. You know, you're getting you know, you're one a day or all the key vitamins and minerals that you're after.

[00:38:28.710] – Allan
Now, one of the other concepts before we get off of protein that I thought was really important that I say this all the time. It's about the quality. So when we talk about the quality of protein, what does that actually mean and how do we how do we achieve that?

[00:38:47.570] – Dr. Bubbs
Yeah, I mean, I think this is interesting when we start to look at populations around the world and we could probably even expand this to just the overall diet quality like the quality of the entire diet, because the conversation, one of the reasons why we tend to fear animal protein is because if we increase saturated fat in the diet, we can increase LDL cholesterol, which is quote unquote, the bad cholesterol. And that plays an important role in the progression of atherosclerosis, which is the narrowing of the arteries, which predisposes you more to heart attacks and strokes.

[00:39:19.160] – Dr. Bubbs
And so, heck, that's not good. We don't want that right? Now, there's a lot of nuance in this whole story because, you know, first off, we often hear steak, eggs, dairy, watch out they're high saturated fat foods. They certainly do contain some. But, you know, almonds contain double two and a half times as many saturated fats as 100 grams serving of steak. And you don't hear people saying, well, listen, almonds are going to cause you problems or dark chocolate or whatnot.

[00:39:48.710] – Dr. Bubbs
And so, you know, the foods that are richest in saturated fat are things like pizza, grain based desserts, sausages, hamburgers, all these processed meats and processed foods. And so, you know, that's the first place that we look at. But it gets even more interesting when you look at the countries around the world, because there are certain countries that have removed this upper limit, which in America we still have this upper limit that says, you should only consume 10 percent of your total caloric intake from saturated fats.

[00:40:17.660] – Dr. Bubbs
If you go above that, it can be a problem. Now, it gets interesting because you go to Spain and by 20, 40, the Spanish will be the longest living people on the planet and they eat more than 10 percent saturated fat and think, OK, maybe that's a one off, we go to France. Same thing, one of the longest living countries in the world. They also consume more than 10 percent. And this is the notion where diet quality matters, like if your saturated fats coming from real food, from steak and eggs and these types of things, and you're eating a lot of vegetables and whole foods, it looks as though that's not as big an adverse impact.

[00:40:54.230] – Dr. Bubbs
Right. You're not going to have this adverse cardiovascular effect because we see, you know, in places like Spain and France, thirty two or thirty eight deaths per 100000 from heart attack, whereas in the United States we see almost 80. Right. So more than double. And this is the idea where if you're saturated fats are coming from all those ultra processed foods. Right. Like the take out pizza, the quick hamburger or the sausage, and you're overweight.

[00:41:20.690] – Dr. Bubbs
This creates the perfect storm for all these bad issues to happen. And so, you know, if you're someone listening in and you don't like to eat meat or you don't want to eat meat, we don't tell you this to force it upon you. But I think too often I see people who are overweight who are avoiding these foods because they think it's, quote unquote, bad for them. But an effect of that is we don't achieve the protein intake and the foods that they choose to eat actually have a lot more calories in them.

[00:41:45.920] – Dr. Bubbs
And now if we're not losing weight, then we're not going to be improving blood sugars. We're not going to be lowering inflammation. And this is where we get into a real problem, because now we're you know, we're really stuck in that risk is not going to go down.

[00:41:58.150] – Allan
Now, I see that too as someone to sit there and say, well, you know, I don't want to eat that much meat and I want to get my protein. So I buy this vegan protein shake at this certain place. And I go to that place and look up the nutrition information and say, OK, well, it's got, you know, thirty nine grams of carbs, I mean, sugar. And I'm like, so that's like drinking a so-called soft drink.

[00:42:20.650] – Allan
I mean, quite literally drinking a soft drink. And you might be getting 20 grams of protein out of that. But, you know, it's not just protein and it's processed stuff and it's a lot of sugar. And so, yeah, I think it's too easy to get roped into this. The simple is the way and it's just, you know, go ahead and avoid these, you know, set these simple rules, avoid saturated fat, avoid animal products, avoid that.

[00:42:46.930] – Allan
And you can get yourself roped into a just kind of making mistakes only because you're listening and trying to fit it in and and also because you like that particular flavor of shake.

[00:42:59.320] – Dr. Bubbs
Well, and the other thing, too. Yeah. I mean, if you're a plant based or vegan and oftentimes I see people have problems, I'm like, I don't see them eating any lentils. I don't see them eating any tempe and eating all these processed, you know, meat substitutes and say, wait a minute, you can't if you're plant based and you're still eating a processed food diet, that's still not good. And it might even be worse than an animal based processed food diet.

[00:43:22.900] – Dr. Bubbs
And it's like we've got to get back to your point here, like eating real food. You want 20 grams or 30 grams of plant based protein. Well, let's have some lentils. Let's have some tempe or whatnot or a shake that has less sugar than the one you mentioned, because otherwise, yeah, you're still causing a lot of the same problems just with a different type of strategy.

[00:43:43.630] – Allan
Yeah. Now, one area you got into the book that I think is far overlooked in the health and wellness space is because we're like, OK, well, here's your nutrition, here's your fitness. Go lose some weight, get stronger and you're good. And many people will sit there and kind of put this concept of when I get to a particular weight, I'm going to be happy. Yeah. Now,

[00:44:09.070] – Dr. Bubbs
when I win an Olympic medal, I'll be happy.

[00:44:12.820] – Allan
I'll be happy.

[00:44:13.960] – Allan
Right. And that day may or may not ever come, but you get to that weight and it's not there. And so you talk about awe and happiness and they're related in my opinion. Awe gives you happiness. Awe is the moments that you're happiest because you're just looking at the world in a way that's just it's opening you up to just what, what's possible. Why should we commit to all Awe.

[00:44:42.080] – Dr. Bubbs
I mean this is sort of the underpinning of the whole book with this idea that. Well, first off, Mindset's. You know, the six inches between our ears is the reason why we succeed or don't succeed. And so with that as the backdrop and again, this is regardless if it's you or I or someone working a nine to five is trying to achieve their goals or even an Olympian, it's still you know, that mindset that we bring is really what's going to make us or break us.

[00:45:07.420] – Dr. Bubbs
And the really, you know, at first kind of depressing thing in midlife is how I open the book with this U shaped happiness curve, which Professor David Blanchflower, Dartmouth University goes around the world than the one hundred and thirty five countries. They measure all these indices of happiness and realize that it doesn't matter if you're in America, South America, Europe, Asia by midlife and are between 41 to 48. Effectively, we have this dip, our lowest point of the happiness index, which on the surface sounds a little bit like, oh geez, really?

[00:45:38.440] – Dr. Bubbs
That sounds like a long time, seven years, but really more than likely reflects the fact that we're just at our busiest. We got all these demands on our time, we're sleeping less, etc.. Now, why is that important to this whole conversation? Well, if we don't if we know that, let's say if you don't sleep sufficiently, if you don't get that at least seven hours a night, it's more difficult to disengage from negative thoughts. Tonight,

[00:46:02.170] – Dr. Bubbs
You wake up in the morning. I think we'll forget that. I'm not getting up to run because, you know, we can make up an excuse, right. It gets harder now to build the habits that we need. And so this is one of the major roadblocks we see with clients in midlife is that, you know, the mindset is such that we're sort of stuck in this bit of a rut, if you will, or we've tried to achieve those weight loss goals, health goals so many times that as soon as something goes wrong or as soon as we get to a roadblock, you know, it's like a loop that plays back in our minds and we start self sabotaging and thinking it's not going to work out.

[00:46:37.810] – Dr. Bubbs
And so, you know, this connection to awe, really, how do we rather than this progression of if I achieve the promotion, if I achieve the weight loss goal, if I achieve my dream of the Olympics, then I get to happiness. The cool thing, again, from a performance standpoint, is in elite sport, they're flipping that whole model to say how do we create happiness in this person to allow them to express their potential? Because even if you achieve your weight loss goal, guess what happens tomorrow morning?

[00:47:08.800] – Dr. Bubbs
You still need to wake up and do something, you still need to eat something, you still need to train a certain way, like there's you know, the world keeps moving. And so how do we build that mindset? How do we start to reshape, you know, how we think and how we feel, you know, whether it's optimism, self talk, all these types of things? And this is where we circle back to this conversation are awe because I think with the backdrop of the latest pandemic, we've seen how people's moods have been impacted.

[00:47:37.060] – Dr. Bubbs
And so what's the easiest way to impact, you know, mood and happiness? And when we look, you know, there's two components to happiness. One of them is life satisfaction, which is effectively, you know, how satisfied are you with your life? And that actually does trend really closely with your income. So you tend to be more satisfied with your life if you have higher earning power. But the other part of happiness is the subjective part.

[00:48:02.750] – Dr. Bubbs
Which means, are you happy in your life? And that actually has no correlation with income. It might. In fact, when you get to a high enough bracket, it actually impacts negatively. And so the crazy part about awe, which is awe is basically just walking out into nature, you know, forests, seeing mountains and ocean, even pictures of it. Awe is even listening to, like a song that really resonates for you or a speech that makes you feel a certain way and that actually triggers both aspects.

[00:48:32.340] – Dr. Bubbs
It's a positive emotion. It triggers both aspects of happiness. And so, you know, some really cool research by Dr. Amy Gordon at Cal Berkeley and even our day to day lives, if you can actually in a week, find a couple of things that are, that allow you to experience that, so if you can scroll through your Instagram rather than comparing yourself to somebody, look through some landscapes or listen to some music, it actually has this really beneficial effect for, you know, emotions and positive emotions, which, you know, by itself isn't going to move the needle.

[00:49:07.740] – Dr. Bubbs
But it allows you then to take that step towards saying, I'm going to do a little bit more, you know, positive self talk exercise or I'm going to train myself a bit more to be optimistic. Because the funny part is these are actually like these are trainable skills. We often think of them as just traits like that's a positive person. I'm a skeptical person. But one of the analogies I like metaphors that's really great is this idea. Like, you don't show up to the championship game and expect to score 40 points if you've never practiced.

[00:49:38.370] – Dr. Bubbs
And how many of us really practice our mindset skills. Right. And until recently, it's really flown under the radar. And so I think for some of us in midlife, it feels kind of weird to sort of circle back to that. But, you know, one of the ways in which I outline is and which I've seen it, the experts that I work with and in sport right now is this notion of going back to your values. So if I need you to develop a new habit.

[00:50:04.090] – Dr. Bubbs
It helps a little bit if you want to hit a certain number on the scale, but it really helps if your values or the fact that you want to take care of your you know, you want to spend quality time with your kids and have enough energy for them, but you're 30 pounds overweight. And if you don't do it, it's going to adversely impact that relationship and your ability. Now, all of a sudden, we've got this you know, you can really see that the North Star there is that value.

[00:50:26.000] – Dr. Bubbs
And if you're staying up late watching, you know, crappy TV and snacking on things, it just becomes more obvious. And so that's been one thing over time that's really struck out for me in my practices, you know, limiting the amount of things that get people to do, being more just like here's the one or two things you want to do and allowing them the space to see that, you know, hey, this is your goal.

[00:50:48.530] – Dr. Bubbs
You want to be more energetic, to thrive in your business or at home. Well, these are the things that you're doing. Do you think those are in alignment? And when you can let people start and they make those connections quite quickly and all of a sudden it's amazing how almost like snapping your fingers, people who struggled to do a behavior for weeks or months can all of a sudden really jump on board.

[00:51:10.100] – Allan
Dr. Bubbs. I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:51:20.420] – Dr. Bubbs
that's a great question. I mean. The way again, this whole idea of being busy in the madness and hectics of midlife is coming back to simple rules that we can remember. When we're busy and when we fall off the wagon and we fall out, you know, we go off path, it's easy to remember these heuristics, right? These simple rules to come back to us. What I would like to tell people is, if you can start your morning well, in the book we call Master your morning.

[00:51:45.610] – Dr. Bubbs
If you can end your day well or not, let things go off the rails with all the late night eating because we know that's where, you know, more than 40 percent of all the calories we consume now come after six o'clock. So if you can start your day well, end your day well and eat enough protein through the day. Three simple things. You'd be amazed at how much progress you can make as the middle of the day actually doesn't matter nearly as much as those other points.

[00:52:07.360] – Dr. Bubbs
And so that would be kind of the quick tips I would give someone that they can go off with and say, hey, eat the right breakfast, try not to snacks in the mid-morning, don't succumb to the late night snacking and get that protein in. And you'd be pretty, pretty amazed at the progress you can make.

[00:52:24.050] – Allan
Awesome. So, Dr. Bubbs, if someone wanted to learn more about you about the book, and I believe you have a seminar, a peak 40 think coming up this fall, where would you like for me to send them?

[00:52:39.380] – Dr. Bubbs
100 percent. Yeah, I appreciate it. You can go to drbubbs.com/peak40 and you'll you know, you'll see some info there. We have a nutrition coaching we do every three times a year. The next one's in the fall, 2021. And so you can check out some information there. We got a peak 40 podcast as well, or a short form podcast, again, sort of 20 minutes an episode to give people some clips on this and how they can start to implement some of these things.

[00:53:04.430] – Dr. Bubbs
And again, you know, after 20 years of doing this and working on both ends of the spectrum with kind of elite Olympic athletes and the general population, it's really been, you know, a fun journey. But trying to figure out how we can help people, you know, make the most progress by doing that minimum effective dose is really the, you know, the impetus for the book.

[00:53:24.230] – Allan
Dr. Bubbs, thank you so much for being a part of 40+ Fitness.

[00:53:28.160] – Dr. Bubbs
Allan, I appreciate it, man. It's been great to be on. And thanks for having me.

Post Show/Recap

[00:53:36.360] – Allan
Hey Raz, welcome back.

[00:53:38.160] – Rachel
Hey, Allan, wow, that was really neat of Dr. Bubbs to come back with a new book and they both of his books sound really interesting. I like the idea of peaking, but especially after 40.

[00:53:50.240] – Allan
Well, yeah. And I think that was kind of one of the things the first book was just it was intense because it was written for pretty much for professional athletes. And it was, you know, in their field, they need to peak at a certain time. So I'm not sure the show we're coming up on the Olympics soon. I think, you know, people won't be attending again because of the problems with covid.

[00:54:13.980] – Allan
But all these athletes over the course, the last several months have been doing what they needed to do to qualify for the Olympics, which is typically done every four years for most of these athletes. So they are doing world championships and other things. But for most of them, they don't care about that. They just want to make this one race. They want to do this one thing. And to do that, they spend all their time trying to peak to try to be at the best performance they possibly can at a given point in time.

[00:54:46.230] – Allan
So one, they make it into the Olympics and then two when they're competing in the Olympics against the best people in the world, that they're doing their best. So even if they don't win, you're seeing the best that that athlete can bring to the field. And the science that Dr. Bubbs talked about in his first book, Peak was everything we know about how that happens and how you can train for peak performance. I thought it was important to have him on here because we are training to be peak grandparents and peak this, you know.

[00:55:22.500] – Allan
So if you're planning a hike and you're going to do the Grand Canyon with your nieces and nephews or your children or whatever grandchildren you want to be, peak health, you want to be peak performance, you know, you want to be able to lift your own kayak. You want to be able to do your own, you know, your own marching and you don't want to have to sit stuff out. So peaking and being in the performance state I thought was really important.

[00:55:44.790] – Allan
And then he comes back with peak forty and I'm like, well, this is perfect. I didn't have anything to do with that. But like, this is perfect. And so. Yeah. And so basically this book is taking a lot of the basic science and things that were in peak and is applying it to the rest of us. So he was talking to that, that one percent of people out there with the first book and I, I tried to take that information and apply it for us and then he's gone and actually done it and even better.

[00:56:15.720] – Allan
So it's a really cool book, particularly if you consider yourself generally athletic, but doesn't have to be because there's still a lot in there for everybody. But if you're if you're an athlete, you see yourself as an athlete, there's a lot in there to help you just be as good as you can be. So if you're trying to get a PR on a five K or a half marathon boom, you're going to have some a lot of information in there to help you do that.

[00:56:42.660] – Allan
Or if you just want to be an awesome grandma when it comes to family vacation or the grandkids are hanging out with you. It's also that kind of book too.

[00:56:51.960] – Rachel
When you started the interview off with the big rocks, the major things, the big things that we can do to make a change in our lives. And that also resonated with me, too, because we're bombarded by data all around us. There's articles and podcasts and news clippings and and news headlines that we see on the news.

[00:57:11.100] – Rachel
And all this stuff is around us and we can easily get lost in the weeds. But I like bringing the focus back to the big rocks. What are the major things that we can do to move the needle on our own personal health and fitness?

[00:57:22.720] – Allan
Yeah, well, I brought this up in my book as well, the Wellness Roadmap was that we do have to focus on the big rocks. And I actually talked about kind of where that concept came from, its big rocks, little rocks and sand. And you're trying to get them all in the bucket and they all fit in the bucket. If you put the big rocks in there first, if you put the sand in there first, you won't get all the big rocks and little rocks in there.

[00:57:46.020] – Allan
And if you put the little rocks in there, you're still not going to get everything in there. So you've got to put the big rocks in first and then you put the little rocks and then you shake the hell out of the jar. And then you put the sand in and shake the jar and you eventually can get all of that into that jar. It doesn't look like it when you first start, but you can. And the concept is, if you focus on the big rocks first, you're going to make up a lot of ground faster.

[00:58:11.340] – Allan
And it and it works and it works in almost every aspect of your life. We get buried when we start focusing on the sand. So the question is, what supplement should I take? You know, I hear about this protein window after my weight training, do I have to have protein within an hour or is my training wasted? We hear all these things and it keeps coming out every day, you know, eat pomegranate, it's a superfood.

[00:58:41.440] – Allan
Those are all those things are good. But they're the sand. They're just sand in your progress of how far you want to go. So focusing on the big rocks means that you're putting your priority. You're putting your time, which is at a premium for us today. You're putting that on the most important thing. So, you know, you'll hear the statement, you can't outwork a diet.

[00:59:07.470] – Allan
people still try.

[00:59:08.870] – Allan
Yeah, well, you know, I'm doing an hour a day on the treadmill and I'm like, well, if you spent that hour food prepping. You know, cutting up some vegetables, pre cooking the meat and fish that you want to eat for the week and putting those meals together and putting them in the freezer that hour would do so much more for you than the hour you spent on the treadmill. Now, the hour on the treadmill might be important from a mental health perspective because many of us get a lot of mental benefit from the exercise.

[00:59:41.280] – Allan
So my big rock might not entirely be your big rock, but I will say I'm certain for 90, 95 percent of us nutrition, eating whole food is our big rock. If you're not eating mostly whole food, meaning it's not coming from a can, box, jar or bag, and I see those different every time I see them. But if it's not coming from one of those four things, then you're eating Whole Foods. It's plant.

[01:00:13.200] – Allan
Yeah, animal. And the less processed the better. If you're eating mostly whole food and as high quality as you can eat. That's most of our big rocks.

[01:00:24.780] – Rachel
That is a good one. That's a great one.

[01:00:27.300] – Allan
And then the next big rock. The next big rock is moving. Exactly. You need to be moving. Your body was designed to move. In fact, it needs to move to stay alive. You know, the toxins that are in your body, they're cleared from your cells and they go into your lymph system. Now, your lymph system doesn't have any pumps. Your heart is a pump for blood. Your lungs and the diaphragm work as a pump system to basically move oxygen in and take carbon dioxide out.

[01:01:00.480] – Allan
And that's working like a pumping action. But we don't have a way to remove our toxins with any pumping action, the way that works is through skeletal muscle. Skeletal muscle is the muscle that moves our body around. So if we're not moving, we're not clearing toxins. And they're sitting there and you might have heard some terms like, OK, well, I hope the cancer doesn't get into the lymph nodes because then it spreads.

[01:01:26.970] – Allan
And that's true. So movement is a way for your body to stay detoxify. It's a way for your body to stay cleaner. So we need to move as a function of our day to day life that makes us healthier and helps us avoid a lot of problems. And so those are the two big rocks that I would say if you're not doing those two things and it doesn't matter how much protein you eat, it doesn't matter how many hours you sleep, it doesn't matter anything else.

[01:01:58.110] – Allan
Doesn't matter if you're not doing those two things.

[01:02:01.080] – Rachel
Yeah, I have to agree with you on that. One food and movement are so critical. And he also mentioned the happiness and awe and mindset at the end. That's my other favorite word, mindset.

[01:02:16.080] – Allan
I was so happy to see the word, Awe. Because no one in the health and fitness field, to my knowledge, and I've read hundreds, thousands of books and articles, no one really talks much about that. You know, I talk about happiness, but awe takes it to a whole nother level. Awe is about the experience of life. And I think a lot of us missed that because we're too busy being busy.

[01:02:45.610] – Rachel
Oh, gosh. Yeah.

[01:02:48.380] – Allan
So I was really glad he brought that up, because I do think that happiness and awe are kind of a missed piece of a life well lived. So you can be super fit. And you can eat the best foods. But if you're not enjoying yourself and you're not having those moments of bliss of awe, then why live a year longer? You know, why? I mean, so the why that we go through the commitment is typically about

[01:03:22.930] – Allan
Those moments, you know, when I talk to clients and I say, OK, why do you want to do this? Why why do you want to lose 30 pounds? why? And it's the well, you know, I'll feel better. I'll be happier. And that's not the way it works. You will probably feel better. That's true. But it's so you can do what? And those moments should be, awe, you know, time with a granddaughter, time of the grandson.

[01:03:55.760] – Allan
Hiking Grand Canyon, going and seeing the Great Wall of China, the Galapagos, you know, having the health and wellness to do that stuff, because I can tell you, when you're standing on the sea cliffs of the Galapagos and you're watching the albatross fly and the sea wall is just like the sea just hitting these cliffs and spring up in the air. Those are moments that no one can take from me.

[01:04:24.230] – Rachel
I love it.

[01:04:25.280] – Allan
And so when someone tells me, you know, I'm too busy. I'm too busy to eat well. I'm too busy to work out those big rocks and then the fact that smaller, big rocks of sleep and stress reduction, I'm too busy to meditate, I'm too busy to do yoga. I'm too busy. When someone tells me they're too busy, that's one of the saddest things that I can hear, and it bothers me that that excuse bothers me more than any other excuse out there.

[01:04:58.400] – Rachel
Yeah, it's so important to make your own health a priority and then to work your life around that. And I'm a morning runner and a lot of the people in some local run clubs are morning runners. Some of us are evening runners. And I see the most beautiful sunrise and sunset pictures from other people's runs that are just breathtaking. And to have that moment of that beautiful splendor of the first light or the last light, it's beautiful.

[01:05:29.620] – Rachel
Who doesn't love a sunrise or sunset? And to just appreciate that moment or to see the wildlife we've got dear right now are dropping fawn. So we see a lot of fawns on our runs as well. And to see a deer and a fawn is such a special thing. And it's why I get out and run so often. And I just it just makes me so happy in that moment and it's such a special time. And I wish other people could appreciate that as well by getting up early and doing their thing.

[01:05:59.740] – Allan
And it's not that you have to go for a run to do those things. Sometimes it's as simple as getting in your car, driving down to a local park and going for a walk. And it's funny because I have a guest that's coming up and I don't want to blow the whole thing, but he just you talked about just petting and playing with a dog and some things like that. And I'm like, there's so many moments that you can take.

[01:06:26.710] – Allan
To put more happiness into your life, and so I'd kind of like to leave this with a challenge and the challenge would be write down three things that you really, really, really enjoy doing that just really make you happy. Write down three things and then commit to within the next month to do all three of those things. And it can be to sit with your loved one and watch a sunset. It can be to go back and watch a movie that I really, really enjoyed.

[01:07:06.010] – Allan
it can be to take up something that I did before that was athletic and just do it slower pace. If you need to pick up a tennis racket and a golf hit the ball against the wall.

[01:07:20.890] – Allan
You know, you don't have to be all of that. But if you enjoyed playing tennis, it's not that you have to give it up. You go do it. And so within the next month. Take those three things and just make a point to do them, and if you can do them easily like Sunset's. Other than when it's cloudy, those happen almost every day, lots of opportunity, whereas, you know, if it's I want to go to the beach again, maybe that's a little bit out of touch, out of reach for this month.

[01:07:54.100] – Allan
But think about the things that really kind of bring you joy, that make you happy and just spend a little bit more time doing that. And then, of course, if you're focusing on the big rocks, you have more energy, you have more fitness, and you'll be able to do more. And so, like I said, it just it bugs me when people say they're too busy. And I'm like, you know, really, if you care about your wellness, then they're listening to this point in the podcast.

[01:08:25.360] – Allan
So I think you care. You got to make the investment. You got to make the investment of time because big rocks take time. Big rocks take time because one, you're not going to get that immediate satisfaction of, oh, I had a salad for dinner, I should weight 10 pounds less tomorrow. Not how it works or I got on the treadmill today and I ran a mile. It's like, OK, you wake up the next morning and you hurt like heck because you haven't been running at all.

[01:08:56.200] – Allan
That's not how big rocks work. You've got to move them slowly. You've got to do the gentle nudges and then you've got to be patient and wait for those things, those good things to happen. And so the peak performance that you see in an elite athlete, the Olympics, are four years away for some of these kids. They started training when they were in diapers, learning a skill and then honing it and working it, working it, and hours and hours and hours and hours, thousands and thousands of hours of training.

[01:09:23.050] – Allan
Yeah. Just for the chance to be one of those athletes. And then they perform, and so the investment that they're making is huge over time. And it's that slow, they get there, they get there, and then if everything peaks, everything's right. They have that awesome moment. And what but I think that Dr. Bubbs is saying in this book is awesome moments are all around you. You don't have to wait for the Olympics to come.

[01:09:58.120] – Allan
You can have an awesome moment today. You just have to go out and do it. You have to know you want it and you have to do it. You have to make the investment of time, effort, money, put the time and you put the money and you put the effort in and you make special things happen in your life. And that makes your life better. It makes it more full. And so, you know, most of us are opportunity to go to the Olympics is over.

[01:10:24.520] – Allan
Our boat has sailed. And we're not going to be there. I'm not going to be in the NFL. You're not going to be NBA or WNBA. That stuff's not going to happen for us. But that doesn't mean we don't have things that we can aspire to, things that we can win, things that make us happy.

[01:10:41.770] – Rachel
Yeah, we can do great things. Allan, I mentioned earlier, I'm about to turn 50 and a couple of weeks ago I ran fifty miles.

[01:10:50.200] – Rachel
That's got to be one of the biggest accomplishments in my life. And I'm about 50. So there's still plenty of time to do great things, whatever they are. Well, just if you could start,

[01:11:01.060] – Allan
it might be the biggest so far.

[01:11:02.890] – Rachel
So far. That is true.

[01:11:05.410] – Allan
because you haven't been a grandma yet, you know. So there's. Yeah. And pushed that off a few years. OK, but since your kids are just not quite there yet. Yeah butthe whole point being is, Yes, that there's so much in front of us. And that's again why I love that word, awe. Is because if you start seeking out those things that do that for you, your life is going to be so much fuller.

[01:11:35.410] – Allan
And most of the time we get on here and we're talking about nutrition and we're talking about fitness and we're into the stuff that sometimes it's easy to forget. It's not always about putting more in. So I'm working that full time job, I'm doing this, and then I'm trying to exercise and I'm trying to cook and I'm trying to take care of my kids and and do all those things together. The reality is sometimes it's just taking a break and doing less and just doing something that you enjoy that just brings you that feeling.

[01:12:09.670] – Rachel
That's just it is finding that happiness and that joy and awe. Like Dr. Bubbs had said, it's important.

[01:12:17.950] – Allan
Yes, it is. All right. So, Rachel, I guess we'll talk next week then.

[01:12:22.930] – Rachel
Sounds great. Take care.

[01:12:24.850] – Allan
You, too.

[01:12:25.730] – Rachel


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