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Why you should treat aging like a competitive sport – Sharkie Zartman

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This episode of the 40+ Fitness Podcast is sponsored by Reel Paper. Go to 40plusfitnesspodcast.com/tp and use the discount code 40plus to get 25% off.

Sharkie Zartman is a former volleyball athlete and champion competitor, UCLA, where her jersey was retired. She was a member of the USA Women's National Volleyball Team, USA all-American, and also competed in the Women's Professional Volleyball Association for five years and is a member of the California Beach Volleyball Hall of Fame. As a coach, she led El Camino College to nine conference championships and two state titles. With her husband Pat she helped the South Bay Spoilers Club team win three national youth titles. She holds degrees in kinesiology and instructional technology. She teaches health and fitness at the community college level and hosts Sharkie's pep talk on Healthy Life radio, where she motivates people to take charge of their health and wellness.


[00:02:53.190] – Allan
Hey Ras how you doing.

[00:02:55.170] – Ras
Great. How are you today Allan.

[00:02:56.790] – Allan
I'm doing pretty good. Feeling really good. You know life has it, things are really, really good and things are opening up here in Panama so it looks like my wife and I are going to get an opportunity to come back to the states for a little while, visit family. We've been storing all of our crap what crap we have left. You know, you say you sold everything, but we didn't sell everything. We ended up with a whole garage full of stuff that's in our daughter's garage feeling kind of bad that it's been there for as long as it's been there because we moved it all in there over a year ago. And so she's like, you know, she's really cool about it, actually cooler than I would be.

[00:03:38.690] – Allan
But it's like I've got to get there and get that. Plus some of the equipment, some of the stuff that's in there. I went for the gym. Now, the gym is not going to open any time soon. Panama looks at gyms and things. We're just like disco tecs and, you know, that kind of thing. So, yeah, they haven't opened the schools. They're not going to open the discotheques and they're not going to let us open the gym. So we take advantage of the time that the gyms closed to go ahead and take a trip to the United States, get that equipment, get it in there. So when people do come back. It's going to be a pretty cool place.

[00:04:07.750] – Ras
Awesome, that sounds great.

[00:04:10.200] – Allan
So let's go ahead introduce today's guest.

[00:04:13.250] – Ras
All right.

[00:05:03.320] – Allan
Sharkie, welcome to 40+ Fitness.

[00:05:06.110] – Sharkie
Thank you, Allan. Happy to be here.

[00:05:08.220] – Allan
You know, as someone who kind of grew up being an athlete, I just have to say I love the title of your book, When at Aging How to Stay Fit Free and Love Your Retirement. I just like that whole concept of winning this thing is just really, really uplifting.

[00:05:24.000] – Sharkie
Well, thank you. We all want to win. Right. So it's an empowered approach to life and aging.

[00:05:31.890] – Allan
And I think it's just one of those things where not many people approach this from the perspective of as a manageable thing like you're managing a game or you're managing a sport. And there are strategies and there are rules and there are things you can do and you have to play the game right or you age faster than you should.

[00:05:52.270] – Sharkie
Right, exactly. And that's what I'm trying to get out there because I see a lot of people that hit a certain age. I think 50 is probably the age where most people kind of go, oh, my gosh, what's going on? This is crummy. What can I do? And so, yeah, this is meant to help.

[00:06:12.810] – Allan
Good, good. And I think it will because some of the things you share in here, I think are just classic. There are things that we all should be doing. Rather we're fifteen or eighty-five, you know, because we want to live a long, healthy life here. And it's not about longevity, it's about having a quality of life, which is part of what winning is about. We've got to do the right things.

[00:06:36.240] – Sharkie
Exactly. It takes work.

[00:06:39.870] – Allan
Everything worth while does. So in the book, you share what you call some rules of aging, because we're approaching this like a game. And if we want to win, we need to know the rules. Can you go through some of the rules of aging so anyone getting ready to age knows how to play the game?

[00:06:58.910] – Sharkie
Sure. Well, I came up with these, so you probably won't find them any place else. But as I was going through studying the process and comparing it to sports, I thought, well, as an athlete, you need to know the rules of the game. So here are the ones I came up with. And the first thing is every living thing ages. And so it's not something that we can avoid, but we can control it. So that's the good news.

[00:07:27.420] – Sharkie
But we're all going to go through some kind of process with aging. It's not, and you know, the only alternative is actually leaving the planet. So it's something we're all going to do. And if we're lucky. Right. And also, I want to make sure that people know that you can live a healthy, fulfilling life at any age, but it does take work. We can't just do nothing. Like we were younger, don't remember getting away with stuff like partying all night or and feeling great the next day.

[00:08:00.180] – Sharkie
But that's not going to happen as we get older. So we have to realize that it does take work if we want to have a positive, vibrant life as we get older. And here's one that I want people to know. We are responsible for how we handle the aging process. Our doctors can only do so much. And I think a lot of times we just sort of, oh, I don't feel good, my doctor will take care of me.

[00:08:28.770] – Sharkie
Well, that's not the way it is and winning at aging. We have to be responsible for our lifestyle and how we feel as we get older. Because the doctor is just going to bring us back from disease. Right. That's what they do. So but another thing that I think is really cool is the rate of aging is actually related to our lifestyle, our attitude, and genetics. And the cool thing is that we can control two out of those three things.

[00:09:00.360] – Sharkie
Obviously, we can't control genetics, but we can control our lifestyle and our attitudes. And so that's what we need to focus on. And then the physiological and psychological conditions are really more important than our chronological age. So in other words, don't you know people that are 80, that are vibrant and healthy and other people have all sorts of physical and mental problems. So it's not really the age. So it's again, a lot of these things are controllable.

[00:09:34.440] – Sharkie
We don't get older at the same rate and have the same conditions. It's an individualized process. And when it comes to aging, it doesn't matter who you are, it matters what you do. And also we have to respect aging. I call aging in the book a bitch. So respect study and understand the beast or she will take away your quality of life. And again, how we age is up to us. We need to get in the driver's seat. We need to get behind the wheel. We need to stop being a passenger and a back seat driver. So that's the rules of aging and understanding those things. That's how we're going to win.

[00:10:20.100] – Allan
Awesome. Awesome. Now, in the book, when you talk about getting healthy, I guess, or dealing with our aging, you used an acronym and I'm like one of these. I go crazy for acronyms. I love them, but your acronym is RAP. Can you tell us about what the pieces are of RAP and why each is important?

[00:10:40.850] – Sharkie
Right. I call it the power of rap. And it's really getting your mind on board because most people focus on their bodies. But if your mind isn't on board, you're not going to get the results that you want. So the mind and body have to be working together. And the three characteristics as an athlete that I think all top athletes share are: Resiliency. That's R. Accountability and Purpose. So did you want me to go through those three and explain them to you?

[00:11:13.880] – Allan
Yes, please.

[00:11:15.590] – Sharkie
OK, so Resiliency, agings a challenge. And so we have to, if we're going to take this path, which most of us are going to do. We have to toughen up. And as an athlete, when, if you played a sport, you didn't probably moan and groan or quit when you lost a game or something happened. You stepped up, you went back to practice and you did it again and you tried again. And so that's what we have to have resiliency. If we get knocked down, we need to brush it off, get back up, and keep going.

[00:11:53.920] – Sharkie
So winning and aging is tough. It's not for wimps, that's for sure. So we have to quit complaining and just say, OK, this is the way it is and I can do this and I'm going to control what I can control. So the Rocky movies are a great example of how many times did that guy get knocked down and get back up.

[00:12:18.710] – Sharkie
So and the second one is accountability. And I think we have a serious problem with accountability in our society today. It's like nobody wants to take responsibility for their choices.

[00:12:31.030] – Allan

[00:12:31.790] – Sharkie
So, but as we get older, we have to start doing that. We have to take a look at what got us where we are today, and we have to accept the responsibility for that. So we really have to say, hey, you know, I made these choices because of that. Maybe that's why I'm dealing with this and I can change those choices. Too often people blame other people or blame the conditions. And as an athlete, you probably know, that that never got you better at your sport. So that's the accountability factor.

[00:13:10.880] – Sharkie
And I use a fun story in the book about this guy at this conference I went to with all these trainers and they were trying to say the coolest things that are out there in terms of supplements and gimmicks. And this guy came up when it goes, I don't know everything about it goes, but I have something that works just tell your client to stand in front of the mirror with no clothes on and say, I am responsible for this and I am the only person that can fix it. That was a powerful message.

[00:13:40.490] – Allan
There you go.

[00:13:43.040] – Sharkie
And the last one is purpose. And I know that that means a lot of things to a lot of different people. But basically, it's knowing what you want and start being excited about getting it. I think too often early in our lives, we're trying to make ends meet. We're taking care of our family. We're concerned about our careers. But a lot of times after 50, now's the time for us to kind of go, hey, what do I really want?

[00:14:13.940] – Sharkie
We've never really asked ourselves that question before. And once we find out and it's different for everybody and that can be more than one purpose, it gets you excited about life. It gets you excited about getting up in the morning and getting going. And a lot of times when people retire and they lose some self-worth because they're not doing this what they've done for so many years. And but they still have their gifts. They still have their energy. And so they just need to find a way to channel that. And so those are the three things that I think are really, really important. The three characteristics that you need to win at aging.

[00:14:56.120] – Allan
Yeah, I completely agree because things are going to happen. You had a knee replacement, I think you said, that was that required rehab, required some really hard work to work through that you easily could have just quit and said, OK, well, now I'm just going to sit here and start doing something like reading because I can't get back in the gym. I can't go do my exercises. I can't do the things I was doing. But you did the rehab, so now you can.

[00:15:26.530] – Sharkie
Right, and I got to tell you, anybody that's considering a knee replacement, it's not an easy surgery to recover from. I was six hours on this machine every day that took my leg through different ranges of motion. And I had to do that to get back to one 120 degrees in flexion and extension. And it was hard and it was painful. But I went, there's no way I'm going to have gone through that surgery and not come out better. So, yeah, I got to do it.

[00:16:02.740] – Allan
I tore a rotator cuff and, you know, went through and I had the surgery on a Thursday and I was in rehab on Monday. And I was like, I'm not playing around with this. I'm going to get this shoulder back as quickly as I possibly can.

[00:16:17.590] – Sharkie
Good for you.

[00:16:18.580] – Allan
And then and then the other two, I think we can look at the Blue Zones and some of the other books that are out there, and they kind of make it clear if we don't have a purpose, we don't have a fire. And if we don't have a fire, then that's not really the life we want to live anyway.

[00:16:34.240] – Sharkie

[00:16:34.860] – Allan
And then after that, it's like, OK, so here you are and you have this self-awareness. What are you going to do about it? And, you know, we don't have necessarily, unless you hire someone, you don't have a coach out on the field telling you, OK, run this play, do that play, do this thing. You've got to figure some of that out for yourself.

[00:16:52.660] – Allan
But the reality is that information's there. It's not rocket science, even though the body's a really complex organism, we know the things we're supposed to be doing, eating whole food, moving, meditating, sleeping. You know, we all know those things. So I think it's really important for folks to really wrap their head around all three of these in your RAP, because it is each and every one of them is important. You can't get there without all three of them.

[00:17:20.980] – Allan
Yes. Yes.

[00:17:23.230] – Allan
Now, you brought another concept into this thing and again, goes back to your sports and athletic days, the concept of playing offense and defense, because I think most of us are thinking and just thinking in terms of, well, we're going to play this game and play defense. I'm going to try to avoid getting older. I'm going to try to avoid hurting myself. I'm going to, you know, try to avoid some of the things that maybe I did in my 20s and 30s. You know, we're thinking of it from a defensive perspective, but you say we have to do both. If we're going to win this game.

[00:17:54.090] – Sharkie
We really do offense, obviously scoring. So if you're in a team sport, you want to score. And defense is preventing the other team from scoring. And actually, when when you're in sports, I think a lot of times people focus more on offense. Right. So like a coach that wants to run and gun and just in basketball and get down and shoot within eight seconds. And, you know, basically, if if you're successful, you're going to win, right. Because you get more opportunities at shooting.

[00:18:28.900] – Sharkie
But a lot of times sports, they actually don't work enough on defense. And defense, if two teams are similar defense is preventing the other team from scoring. Right. So you need them both. You need them both. And so you need to be proactive in terms of offense. You need to go after a healthy lifestyle. It's on you. It's your responsibility. You need to do this. The doctor is not going to make you do it.

[00:19:03.910] – Sharkie
So but defense, I think, is what I'm looking at defense in terms of what aging is, prevention. And, you know, taking a look at something like COVID, which hopefully will go away soon. You know, we all hear the prevention. Wash your hands, social distancing, masks, don't go to large gatherings, eventually have a vaccine. So COVID doesn't win. And so I think that we need to have both. And there's a lot of overlap between the two. But we can't just focus on one. We can't just focus on defense. We can't just focus on offense.

[00:19:48.170] – Allan
Yeah. And I completely agree with you. There is one thing I'd like to say is, you know, with COVID and again, I agree with you, I hope this is something we get rid of and don't have to deal with again, for a long, long time. But I hate the term social distancing because to me, it's a horrible, horrible choice of words.

[00:20:11.310] – Sharkie
It is!

[00:20:12.270] – Allan
We want physical distancing.

[00:20:14.070] – Sharkie

[00:20:15.150] – Allan
So we need social you know, that's part of purpose. That's part of why I'm doing what I'm doing, you know, so I don't want to socially distance myself from the people that I care about. I want to be, you know, not necessarily physically around them, because that's you know, that's part of the issue. I have to be smart about it. But I think the core of this is that defense isn't all that sexy. You know, it's just washing your hands, doesn't seem like, you know, a big, sexy thing to do, whereas, you know, get on the bike and go for a ride and you know, and you're enjoying the outdoors and you get at the same time, feeling the wind on your face.

[00:20:51.750] – Allan
And, you know, you break a record because you went faster this time than you've gone in a long, long time. So you have a new PR and that's exciting. That's fun. That scoring is fun. Sometimes it's just, you know, brush your teeth, wash your hair. You know.

[00:21:07.200] – Sharkie
I know, prevention is not fun.

[00:21:11.430] – Allan
Yeah. Yeah.

[00:21:14.830] – Sharkie
Offense is fun.

[00:21:14.870] – Allan
But you still have you still have to do both.

[00:21:17.490] – Sharkie

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[00:22:46.740] – Allan
Now, in the book, you went through the components of fitness, and I always like to, if I see someone who's written about this, I really, I like to come back to this, because I think it's, you know, will typically if we start working on fitness, there will be something that we're going to be really, really good at. Like you might be really good at cardio and you can ride your bike forever and you can go, go, go, go, go. But you lack upper body strength or you don't have much mobility or balance. Can you go through the components of fitness and why each one, what we should be doing for each one of those, particularly as we start getting older.

[00:23:22.080] – Sharkie
Right. Right. Well, first of all, we need to know that they are all important and so you can't just be healthy and when at aging, just doing one thing. And so the one that gets the most attention usually is cardiorespiratory endurance because it's systematic, which means that affects all the systems of the body. And the definition of that just scientific is the ability of the heart and lungs to transport oxygen and nutrients to the cells and eliminate waste products so the cells can do their jobs.

[00:23:56.490] – Sharkie
And so that's basically what it is. And as most of us know, that's prolonged, sustained large muscle movements. Like riding your bike, like walking, jogging. And so usually the timeline on this is to do so at least for 30 minutes a day. And yet it used to be that that was the main guideline. But now we know that we can cut it into chunks. It doesn't have to be non-stop for 30 minutes. And so we can cut it into chunks and still get the benefits from it.

[00:24:33.780] – Sharkie
And there are so many things that we can do with cardiorespiratory endurance. And I think especially now people need to get creative, because a lot of the things that they've done in the past, they can't do anymore because of everything shutting down. So, yeah, and getting outside is a great way to get your cardiorespiratory endurance. Writing an exercise bike indoors is very different than riding it outdoors, right?

[00:25:05.160] – Allan

[00:25:06.670] – Sharkie
Yes. And so that's the one that gets the most attention, but one that I think is especially important, especially as we age, is the muscle fitness, which is muscle strength and muscle endurance because as we age, we lose muscle mass if we don't work on keeping it. And as you know, a lot of people, as they get older in their 80s, a lot of times they lose their mobility and nobody wants to lose that. And so we have to keep our muscles strong and active. And there are two components. Again, muscle strength, muscle endurance, we can work on them together or we can work them separately. Most people work them together, and that's just lifting weights or doing resistance training. And the reps would be somewhere between 8 and 12 reps.

[00:26:02.400] – Sharkie
And you can do a whole muscle resistance training workout in 20 minutes and so it doesn't take that much time. And you can do it at home with weight machines, you can get strap's I have a TRX machine at home that really works. So there's a lot of different ways to do that. Resistance training. It's not just on the machines that you have at the gym. And so those two are very important. But flexibility is too, that range of motion present at a joint. I mean, we want to be able to move our bodies so we can get up off the floor. Right.

[00:26:44.470] – Sharkie
And that involves stretching, making sure that we do work the joints through their full range of motion each and every day. And one of the best ways that I like to do it is through yoga. There are so many different yoga practices out there. Some of them are physical. Some bring in other components like meditation. But combining flexibility with your other workouts for cardiorespiratory endurance and muscle strength is very doable. So there's a lot of hybrid workouts out there that do all three.

[00:27:19.770] – Sharkie
And the last one I would like to talk about his body composition because and that's the proportion of body fat to the fat-free mass. And people need to understand body composition is, because otherwise a lot of times people start a resistance training program and then they stand on the scale and they go, oh my God, I've gained weight, especially for women. And a lot of times that's muscle mass. That's. Good. So getting a body composition test is really, really important to know what that mass is.

[00:27:54.990] – Sharkie
Obviously muscle. We want muscle and if we have too much body fat, we'd like to get rid of that. But what happens as we get older, especially when we get to be over 40 with losing that muscle mass, ok, and a lot of times we don't notice it happening. We start to put on body fat, ok, and we're doing the same things. It's kind of like we haven't changed our lifestyle, but we start gaining weight. And I think especially this happens to women and so. So we need to be aware of body composition. So those are the components, muscle strength, muscle endurance, cardiorespiratory endurance, flexibility, and body composition. We need them all to win it aging. Yes.

[00:28:39.770] – Allan
Yes, I agree. That's why I wanted you to go over them because I do think it's really, really important. And the cool thing about all of them is that you mentioned yoga for flexibility and mobility. You mentioned different ways that we can get cardiovascular fitness. You mentioned different ways that we can do resistance training. And even with body composition, we can try different things. So it should never be stale. It should never get old. It should be something where you're excited to do it. You know, and particularly, I think when people want to continue sports into their 50s, 60s, 70s, and 80s, that's an excellent opportunity because it clearly demonstrates that you're keeping yourself fit and capable.

[00:29:30.690] – Sharkie
Yeah, sports are great because they combine all of these components. I mean, you're you have to work on muscle strength, you have to have the endurance in order to go the distance, you have to have the flexibility. So, yeah, you're right. So sports are a great alternative. And people who play sports a lot of times don't realize they're working out because they're having so much fun. Right.

[00:29:56.610] – Allan
Until you're sore the next day and you're like, hey, I did something.

[00:30:03.000] – Sharkie
I earned that soreness.

[00:30:05.030] – Allan

[00:30:05.550] – Sharkie
No, we won.

[00:30:08.670] – Allan
Or we scored!

[00:30:09.300] – Sharkie
We scored

[00:30:10.020] – Allan
Yeah, the offense scored. Now we got to play some defense and get ourselves recovered and ready to go again. But, you know, in the book you talked about meditation and meditation used to be one of those things we would say woo-woo. And occasionally you would do it with yoga, you know, with a little less of a spiritual backing to it. But I think now if you didn't know meditation, I mean, they've been in a rock, if they don't know. But meditation has become a little bit more mainstream. But you mentioned three breakdowns. And I just kind of want to go through them because it's three types of meditation. So just like we talked about with fitness, there are different modalities of how you can do and accomplish that task. And it's no different with meditation. Can you talk about the three sections or approaches to meditation and what he does?

[00:31:03.450] – Sharkie
Sure, sure. The first one, I think, is the most common. It's called exclusive meditation. The reason that works a lot of times because your brain has something to focus on. Your brain likes to have something to do. Otherwise it's going to just, you're going to have the monkey mind. Right. You've got it all different times. And I think probably the one that I like the most and I've taught my yoga students is a primordial sound, exclusive meditation, where they focus on saying to themselves, SO, s o on the inhale. HUM h u m on the exhale.

[00:31:47.850] – Sharkie
And it's real easy. But for some people, it's hard because the mind likes to wander. And I tell my students, just go back when your mind starts to wander, just go back. So on the inhale hum on the exhale. Because what that's doing is it's giving your whole rest of your body a chance to relax, because if the mind is always running amok, it's yourselves are listening to your mind. So if finally, your mind has something to do that's just repetitive with just one thought, one thing, then your whole rest of your body gets to relax.

[00:32:26.340] – Sharkie
And it's an easy exercise, meditative exercise to do. And a lot of my students just really enjoy it. So they feel so much better afterward and you don't have to do it for very long. I learned this at the Show Presenter, Depok Chopra. And when I first went into that meditation room, I couldn't sit still for five minutes. After learning this technique, I could be there for 30 minutes and it felt like two minutes.

[00:32:56.180] – Sharkie
And so it's it's very powerful and it's very easy. The Inclusive one is a little harder. And so this one, you're kind of letting in the thoughts and but you sit quietly and you just let your brain do the thoughts. But the key here is to not attach any judgment or any emotion to the thoughts. So it's like you're watching them from a distance. It's like you're sitting there watching logs go down a stream one at a time. And I've done this also in my class.

[00:33:29.620] – Sharkie
Some of my students really like it because what ends up happening, you're watching yourself think and the thoughts start to slow down and eventually sometimes the thoughts stop. And you're just there totally relaxed in a meditative state. Isn't that cool? So that takes, that's a little harder than the exclusive. The mindfulness we can do every day doing anything. We don't have to sit down or lie down to do mindfulness. It's just being totally aware in the present moment.

[00:34:06.520] – Sharkie
And sometimes I'll use a mindfulness technique in terms of just doing a body awareness exercise with my students. I'll have them start at the top of their body and just send their awareness up to their forehead, or to their mouth. They become very aware of the present moment as to what's going on there. But we can do this at like when we're washing the dishes instead of thinking about everything else going on in the past or future. We're just washing the dishes and just be right in that present moment.

[00:34:42.580] – Sharkie
So the mindfulness, I think, is really cool because we can do that anywhere, any time. And it's very, very relaxing and soothing. Most of us spend our time either in the past thinking about what we did and obsessing over what we did wrong or we're worried about the future. So mindfulness is a technique on how to stay in the present moment.

[00:35:06.910] – Allan
Yeah, and guys washing the dishes counts as washing your hands so use that as some mindfulness time.

[00:35:14.560] – Sharkie
That good. That's good.

[00:35:20.620] – Allan
And I've done all three of these. And you're right, the inclusive one is kind of the hardest one because invariably I would think of something that I needed to do and I was really afraid to let that thought go. And it took me a while to say, OK, it's going to come back around. I'll remember it. I know I will. But yeah, you get something that is big and you're like, oh, I got to get that done. And yeah, now I'm sitting here not doing it. And so it's a little harder to balance. All of these are easier, particularly.

[00:35:49.990] – Allan
I mean, other than the mindfulness, I think all of the other ones are much easier if you have some guidance. So, you know, you might get some apps or go on YouTube and get some videos, you know, to listen to. But when they're guided, it makes it just a little bit easier to get into it. And you start out five minutes and you get comfortable with that. You stretch it out to a little bit longer. And yeah, before you know what you're capable of doing a lot more than you would have thought.

[00:36:15.810] – Sharkie
Right. Have you ever done a guided meditation where they actually the audio takes you to a place and describes the place and you're actually using your mind to be there? Have you ever done that?

[00:36:27.890] – Allan
Yeah. I've done one of those. I was I subscribed to the Headspace app and it had all kinds of stuff in there. And it was, part of that was the stress relief app so I spent a lot of time with that. But yeah, they had the others. I've gone on YouTube as well and listened to a few where they're like, OK, you're going to leave your body and try to imagine yourself floating above you. You see yourself there?

[00:36:51.680] – Sharkie

[00:36:52.450] – Allan
You go up to this place where you don't feel any pain, you don't feel any regret, you don't feel anywhere.

[00:36:57.980] – Sharkie
Right, that's right. Yeah. Very cool.

[00:37:01.690] – Allan
Right. So Sharkie, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay?

[00:37:11.380] – Sharkie
Well, OK, I'm going to take a holistic approach to this, if you don't mind. So, yeah, I'm a health professor and I teach holistic health. So I think we need to and I'm going to talk about three that basically is most of that. But, the fourth one, if we have time, some people will find it harder. The first one people will identify with that, because that is talking about your body, that your body in terms of what you can do to make your body healthier. And that's the wellness.

[00:37:45.550] – Sharkie
So one area that I think a lot of us, the nutrition and all of us want to know what's the best way to eat, and there is an idea called bio-individuality, which actually means we're all different. There's not one diet that is for all of us. So we need to spend some time figuring out the kinds of foods that feel good in our bodies and help us live our lives. And because there are some foods out there that are deemed healthy, but they're not healthy for some people. Some people have food allergies. Right.

[00:38:26.030] – Sharkie
So it takes time and motivation to really explore foods in terms of what we enjoy, what feels good inside of our bodies. And one thing I would say to everyone is to try to stay away from processed foods. You mentioned that eating whole foods because of all the toxins, the toxins put us at risk for autoimmune disease and everything else. And so if we can just stay away from those kinds of foods and add more whole foods, more fruits, and vegetables, fresh, more whole grains, more protein that is clean, we would notice a difference. And so that's the physical part.

[00:39:14.240] – Sharkie
The next one is, I think, even more important, and that's the mental-emotional components of wellness. And like I said, the mind and body are connected. So you can't just work on the body and not have the mind on board. And I think one thing that all of us can do as we age is start having a more positive mindset. You know, the paradigm for aging is it's an eventual period of decline. And that's pretty depressing. I like to say it's a challenge, it's an opportunity and it's a privilege. And so just doing that kind of changes the feeling of what aging is about. And so we need to look for the good instead of always what's wrong. It's hard to do in this day and age, but we can do it if we focus on what's good today.

[00:40:05.830] – Sharkie
We can have a journal. We can basically do this. We can look for the good and focus more on what can I do not what can't I do. What can I do that I want to do? And then I just had a person on my show, his name is Ted Larkins. He wrote the Get to Principle. He goes instead of saying, you have to do this, I get to do this. And so this is all mind-shifting towards positivity, which I think we need to do. We need to stop complaining about everything.

[00:40:40.810] – Sharkie
And the last one is social, social wellness. We need to put together our own change. We probably have a lot of people out there that draw our energy away that are negative. All they do is complain we need to get people in our lives that are positive and have the same goals as us. When I was doing a lecture once this woman raised her hand and because I told I identified those people as social vampires and she goes, What if you're married to one? And I said, well, you need to crowd him out with other people in your lives that are positive. And so and we get to choose our own team. So it's not like we're back in the days where we had tryouts and stuff to be on teams. We get to choose our own teams now, and that includes our doctors and our health providers. And so, yeah, so we need to get our team together.

[00:41:37.310] – Sharkie
And the last component is spirituality. And I tell my students, I give them one phrase, and have them think about it. Imagine that you are spiritual being having a physical experience. And when I tell them that some of them just kind of go, oh, I mean, isn't that a cool thing to think about?

[00:41:59.770] – Allan

[00:42:00.730] – Sharkie
Yeah. And so so those are the approaches, the three strategies that I use with that last one thrown in for fun.

[00:42:08.980] – Allan
Thank you, Sharkie. If someone wanted to learn more about you, learn more about the book, When it Aging, How to Stay Fit, Free, and Love Your Retirement, where would you like for me to send them.

[00:42:20.500] – Sharkie
My website. It's my name SharkieZartman.com. And they can also go to Amazon and the book is up and there'll be some reviews up there and some information. And also my other books can, are up on. Amazon and Barnes Noble and but basically my website has pretty much mostly what I do and my background.

[00:42:53.330] – Allan
Cool. Well, you can go to 40plusfitnesspodcast.com/452 and I'll be sure to have links there in the show notes. Sharkie, thank you so much for being a part of 40+ Fitness.

[00:43:04.880] – Sharkie
Well, thank you for having me, Allan. It was fun.

[00:43:07.370] – Allan
Well Ras, that was a pretty cool episode, don't you think?

[00:43:15.170] – Ras
Oh, it was. Lots of good information here.

[00:43:18.380] – Allan
Yeah, she was just a spitball of fire. I really enjoyed the conversation with her. And, you know, while we were recording her, I think her husband was in the background, Pat. And it was funny because in the book he and I don't even know that I got into this in the interview so much as I did afterward. Sometimes I have better conversations afterward sometimes than I do during the actual episode. But her husband, Pat, you know, one of the things she said about him was that he wants to live until at least 200. And so I wanted her to know that I'm in Pat's corner there. I hope Pat makes it and leads the way for the rest of us to live longer, healthier lives. So it was a really cool conversation.

[00:43:53.150] – Allan
And I promise, guys, we're past that point of talking about aging. I've had three or four episodes in a row. So we will move on and will talk about some other things next week and I'll let you know what's going on. But so what were some key things that you took away from this episode Ras?

[00:44:07.760] – Ras
Well, she's got the point right on the head here is that we all want to win at aging, don't we? We want to have a really good quality of life as we get older. And sometimes that's hard to get to unless you put in the effort.

[00:44:23.700] – Allan
Yeah, I think so many times people look at the aging curve and they just think, OK, that's my path. That's what I'm going to follow. You know, my grandfather lived till he was in his 60s. My father died in his 60s. So, that's my path. They both had diabetes. Therefore, that's my path. My whole family has obesity problems and the issues that come along with that, that's my path.

[00:44:45.870] – Allan
But the reality of it is if you approach your life with the mindset that it's not your path, you decide your path, then you can change that trajectory. It doesn't have to follow the standard path where you're living the standard life expectancy of, you know, your family or your history. You can rewrite that second part. You can go on a different path and live longer, live better. And I like that she looks at it as a competition, as winning something, because if you go in with a losing mindset, then that's where you are. You know, it's the Ford quote, if you think you can. You're right. If you think you can't, you're also right. You lead a lot of what goes on with your life, with your mindset.

[00:45:34.140] – Ras
Absolutely. I like how she mentions you can't change your genetics, but you can change your attitude and you can change your lifestyle. It's so true.

[00:45:45.480] – Allan
Yeah, and so many things that we're facing today, you know, obesity, some cancers, heart disease, stroke, Alzheimer's, a lot of these things we're learning are lifestyle diseases. We, unfortunately, we're doing it to ourselves and we've got to fix that.

[00:46:04.960] – Ras
That's so true. She mentions about being proactive with the offense, about taking the lead and leading a healthy lifestyle, making the changes to lose weight, gets healthier, get stronger, and do what you can. I mean, you just don't have to sit there and age. You can do what you can to enjoy it and improve the quality of your living as you age.

[00:46:26.590] – Allan
Yeah, I liked that she had that offensive approach along with the defense. You don't win a game without having both. But, you know, most people don't think about the offensive part of this. And one thing that I like when I'm working with clients, and they'll invariably want to use the scale as a measurement of success. And so I'll be working with them and then they'll step on the scale. And they've gained a pound. And it's like a tragedy, you know, they want to they just basically want to quit and if you look at it from the perspective of a football player. And I don't know how much you know about football, but in general, you have four downs to get 10 yards. So you have four plays to get the ten yards that you want to get.

[00:47:10.650] – Allan
And if a team goes out there on their first down and maybe they lose three yards, you know, they ran the wrong, they ran to the left and the guys on the left on their side wanted it more than our guys did. And we lost you know, we lost three yards on that play. We don't punt the ball. We don't stop. We don't quit the game and say, well, I'm just going to stop doing this. What we do is we know we have three more downs. We learn from that play. We say, hey, let's not run that play again, you know, maybe later in the game we'll open things up. But let's not run that play right now because it's not going to work. It's not working for us the way we want it to. We've got to get positive yards.

[00:47:49.070] – Allan
So now we're looking at throwing the ball or we're looking to run to the right, or we're going to do some kind of misdirection to take care of those aggressive players over there. But we do something different because we know we have more downs in us. We know we have more opportunities. So I agree with that. We can win this. We have to think of it as a total game. You know, aging is not a thing that happens to you today and something that's happening every day. So you're in the game every day whether you want to or not. You just have to choose if you're going to continue to lose those three yards, every single play, or if you're going to make some positive yardage here and there where the game lets you. And that being offensive-minded gives you that opportunity to take advantage of things.

[00:48:31.940] – Ras
That's absolutely right. And in the world of running, we, when you're out there running miles, things happen. It always does. You feel a hot spot and a blister comes on. So you stop and tend to it. You're feeling hungry. You stop and have something to eat. The whole point is, is that you're listening to what your body is telling you and you do something about it. Again, you just don't have to wait around and see what happens next. You take control and if you encounter a problem, you learn what it takes to fix it and get after it.

[00:49:03.900] – Allan
Absolutely. All right, so anything special going on for you coming up?

[00:49:12.030] – Ras
No, just running miles. It's a cut back week for me, so I'm just taking the miles a little light this week. But next week I'll be ramping back up again and I'll have some double-digit days

[00:49:23.100] – Allan
Double digits, love it.

[00:49:24.870] – Ras
My favorite!

[00:49:26.900] – Allan
A lot of me time, a lot of me time.

[00:49:29.100] – Ras
You bet ya!

[00:49:29.440] – Allan
Getting those miles, good for you.

[00:49:30.420] – Ras
For sure. Thanks.

[00:49:32.250] – Allan
Now me, the cool thing is things are slightly opening up here in Panama, so it looks like I'm going to get a chance to come back to the States for about a month to see some family take care of a few things that I left undone in Pensacola. So we're looking at taking a trip there in October. So about a month from now, I'll be in Pensacola, where we're flying into Miami, and I'll spend a few days there.

[00:49:58.980] – Allan
Then we're going to drive up to Pensacola and we'll spend about a week there. Then we're going to drive up to Indiana, near Chicago and spend about a week there and then to Asheboro, North Carolina, which if you look at North, can I just point your finger right in the very middle of it? That's where Aspro is. I'll go there for about a week and then we'll come back down and we think we think we might have to get one of those little speed tests, you know, just to know that we're not infected before we get on the plane.

[00:50:25.680] – Allan
Right now, they're charging about two hundred fifty dollars for those COVID tests. So we have about right now the way the rules are. We have to have that within 40, 48 hours of getting on an airplane. So we'll go down into the Miami area, get that test, wait out the results. I think it's supposed to be immediate now, but we'll see. See, we have to get one that we get an answer for relatively quickly.

[00:50:48.420] – Allan
And I think they're like 250 bucks. Maybe the price will come down before then. We'll have yeah, well, we'll have the test. But yeah, we're driving all this other than we are going to fly into Miami. So we've got a couple of flights and then we'll be in Miami and then we're going to drive. So my wife and I will get a lot of car time, a lot podcast's audience.

[00:51:07.480] – Allan
That sounds awesome. Well, it is awesome. You start looking well. OK, that's a four and a half-hour drive. That's a six and a half-hour drive, but an eight-hour drive. That's twelve, which.

[00:51:16.920] – Allan
So lots of time in the car sitting. But if you're anywhere in between all those things, just reach out to me: allan@40plusfitnesspodcast.com, I'd love to hook up. We can get a coffee or have a cocktail, depending on what time of day or night it is and how much further I've got to drive. But you know, so you do reach out and you know, again, I'm around. So I do want to meet you if you're there.

[00:51:40.740] – Allan
So so do that. That sounds great. All right. Well, Rachel, you have a great week.

[00:51:47.200] – Ras
Thanks. You too.


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

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Thank you!

Another episode you may enjoy


August 10, 2020

P90X and beyond with Tony Horton

Apple Google Spotify Overcast Youtube

Tony Horton, creator of the hugely successful P90X series as a part of Beach Body shows us how to stay fit as we age. His fitness lifestyle allowed him to overcome a horrific bout of Shingles.


[00:02:19.240] – Allan
Tony, welcome to 40+ Fitness.

[00:02:21.860] – Tony
Allan, my pleasure to be here, man.

[00:02:24.590] – Allan
No, actually, it's my pleasure. You've been a big part of my life early on anyway. I had gotten out of out of college, and in college I was a gym rat. I was the guy who was always in the gym every day from 2-3:00. The guy that owned the gym knew I was going to be there.

[00:02:42.210] – Allan
So I actually started spelling him for his lunches each day is like, Allan, just make sure nobody kills anybody while I'm gone. And he would he would go get some lunch. And the only bad day we had was when he got food poisoning for eating bad fish and he didn't come back. I didn't know what to do. But after I got out, I had this supposed to have this great job. You go to college, get a great job.

[00:03:01.120] – Allan
But my income was actually less. And so I was like, OK, I can't afford a gym membership, but I need to stay in shape. I like where I am. I like what I'm doing and I want to stay in shape. And so I happened upon an infomercial for P90X and there you are, smiling and active and energetic and a little bit a little bit intimidating, but in a cool way. In a cool way.

[00:03:29.370] – Tony
I like the way you put that. I like that.

[00:03:31.830] – Allan
Well, you know, you have a certain persona and you bring that out and you talk in one of the videos that I watched about, you know, how when you first started, someone said, just be Tony. And you did. And it clicked. And I think that's the thing about you is that you were just this genuine cool guy that everybody wants to hang out.

[00:03:53.350] – Allan
I want to come work out in your backyard with you because your gym in your backyard are just so cool. Now, I wouldn't I wouldn't necessarily be able to keep up with you. And you're nine years older than me. But damn, it looks like you have a fun, fun time. We do.

[00:04:08.220] – Tony
We do. The whole property is a gym, pretty much. You could work out in the bathroom. Dang it. There's so many other places to do it. Yeah. I mean, you know, it's been an amazing ride for me. It's hard to believe I'm 62. I don't know what the heck that's supposed to feel like. It feels kind of better than twenty two or thirty or forty two, you know what I mean. And that's just because I, because I've learned a lot along the way.

[00:04:30.930] – Tony
I mean and I'm always making adjustments along the way. and P90X was sort of one one phase, one stage of my learning process. Prior to that. I was a gym rat too. I was just going to the gym and I was doing cardio and weights and that was it. Sometimes I would do both the same day and sometimes I would alter them. But I had a very sort of limited, myopic view of what fitness was. And I just I was very fortunate.

[00:04:53.190] – Tony
I had a lot of kismet in my life. And I ran into some really interesting people and I put myself in situations where I was uncomfortable and I wasn't very good. I mean, right now I'm in the middle of a handstand challenge with my sister, her and her daughter, my niece and some friends, and only because I can't do them. So, I mean, if I can't do something, then it's interesting, then I will I'll spend months trying to get good at handstands, you know what I mean.

[00:05:15.960] – Tony
So just being curious, man, that's all I've ever been. I know there wasn't really a question there, but know that your comments kind of leave me in my path at this point.

[00:05:25.860] – Allan
So absolutely. And I think we all can actually talk in our lifetimes about how we we have these stages. And so you had your beachbody stage and now you've got these kind of these new cool things happen, your power life supplement brand and your Tony Talks podcast. It's a video podcast that comes out. I saw it on YouTube. At least the first one was out a couple of weeks ago. And, man, it's like I said, you just you just doing so much good for so many people that I'm I'm proud to have you on the show.

[00:05:56.280] – Tony
Oh, wow. Well, thank you, man. Thank you very much. Appreciate that.

[00:05:59.970] – Allan
So what are the things that that you shared in one of the interviews I saw, and, you know, there's a lot of them, but I've kind of pulled together because you you have this really cool keys to success concept in your head and applies to fitness. It applies to your business side. It applies to probably everything you do in your life, including your relationship with your wife, Shawna, can you talk about your keys to success and particularly as it relates to fitness?

[00:06:29.280] – Tony
Well, gosh, you know, I mean, I have these paragon events here at my home. We've had four so far. And we invite people from around the world. We had a couple come in from Kuwait City. You know what I mean, most folks are coming in from Canada and other places in the US. And the seminar that I'm doing right now is is really way outside of the box of things that we're in In my book, The Big Picture: 11 Laws That Will Change Your Life. You know variety, consistency, intensity, accountability, different kinds of things.

[00:06:55.350] – Tony
But if you really kind of pull back from sixty five thousand feet and you look down, you know, what is the foundation of who you are? And so this is just my story. But whenever I disseminate my story to different people in interviews or or live events or whatever it is or a paragon, I've been here at my home. You know, I always tell people I was a C- student with a speech impediment who was the most lazy procrastinator you ever met your life.

[00:07:19.380] – Tony
You know what I mean, I just I didn't really see that I had much of a future, you know what I mean? And then I started getting into some in some personal development. And that really changed my life, you know. And then when I moved out to California in 1980, you know, I had worked out in the gym here and there, I took a weightlifting class in college. It kind of helped build my confidence. And miraculously my GPA went up that semester because I was working out.

[00:07:42.360] – Tony
So I didn't understand the exercise, the science behind exercise. In fact you at least norepinephrine and dopamine and serotonin and brain derived neurotrophic factor inside the temporal lobe area in the brain, it's teeny it's called the dentate gyrus. So whenever you exercise and breathe heavily, the molecules and the proteins inside of your brain come together. It's like Miracle-Gro for your brain. So everything improves. Sex, drive, memory, cognition, ambition. I mean, it's an amazing process.

[00:08:09.660] – Tony
And a lot of people cheat their way there through sex, drugs and rock and roll. Not that there's anything wrong with that. But, you know what I mean I mean, there's always payback. You know, short term solutions, temporary solutions can lead to long term problems. You know what I mean, type two diabetes, hypertension, heart attacks, you know what I mean, Parkinson's disease, all these different things. You know what I mean. So so I kept the rock and roll and the sex, but I got rid of the drugs in the alcohol and the poor eating habits and the lack of movement.

[00:08:39.620] – Tony
So, you know what I mean, there are there are three things that are really under your control. And a lot of things aren't traffic, whether other people, work, you know what I mean? The stress is one of these kind of amorphous energies that are sort of hard to put your fingers on. So if you do these three things and this is I'm giving you the long term answer here, because we have time.

[00:09:03.920] – Tony
Its fitness, food and mindfulness. I used to say it was fitness and food, but the mindfulness thing is really become an important thing for me. And I got really sick back in twenty seventeen. I ended up with Ramsey Hunt syndrome, which was basically shingles in your ear, which means shingles in your brain, which means shingles in your brain or frying nerves in your brain, which really affects everything.

[00:09:25.460] – Tony
Smell, taste, balance, creating tons of inflammation, tons of fatigue, constantly vomiting, being noxious all the time. Right. So the mindfulness practice kind of came into play there for me, it was really, really important. I mean, I you know, I meditated once in a while and I would play with my dogs and I would take a nap. I mean, whatever forms of mindfulness you want to call those types of things.

[00:09:46.400] – Tony
But for me, it was full-blown meditation. That's the only thing. All the tinctures and doctors and all the king's horses and all the king's men couldn't put me back together again, you know what I mean?

[00:09:55.020] – Tony
So all I had was my breath. I can't work out. I can't drive, I can't eat. I got to take some deep breaths because most of us all use the top part of our lungs, especially now with covid, you know what I mean. Like that that virus lives at the bottom. So I may not do a cardio and plyo three times a week just to flush that out, make them strong in case I get this thing I'm ready to rock, you know.

[00:10:16.430] – Tony
So when I was a struggling kid, a young kid who was really not doing very well, not very happy financially, in big trouble, in debt, no relationship, really. You know whenever I would exercise, I was just more productive. I mean, I read John Rateys book years later, Spark the effects of physical activity on the brain.

[00:10:36.200] – Tony
And and I was oh, this is why when I'm really consistent with my fitness, when I work out five, six, seven days a week because five is the minimum, like, you know what I mean, you go to work five days a week, you go to sleep every night, you eat every day. We do a lot of these things so that we can survive on planet Earth. But I wanted to thrive. I didn't like where I was.

[00:10:57.690] – Tony
So when I exercised often, I was releasing all these chemicals in my head and I was just a better man. I was about a human being. I was more productive. I was happier. I was getting stuff done. I was checking boxes, you know what I mean. And then later the food thing came into play, you know what I mean. I was just I love double cheese, chimichangas and bacon cheeseburgers with Dr. Pepper. I mean, come on, it's yummy.

[00:11:17.780] – Tony
But it didn't serve me, man, you know what I mean. So and I was Keto and paleo and vegan and blah blah. But now I'm all those things, you know what I mean, I don't I don't limit myself from anything. I just eat really healthy versions of all these different types of food philosophies, which is really what my book is going to be about, probably come out in 2021, you know what I mean and and taking all the pressure off.

[00:11:37.890] – Tony
Because so often when we're trying to figure out the food element, there's always some form of restriction. Right. You can do this, but you can't do that. And if you do that, it's going to lead you down that bad path again. Where you are going to be right back where you were. And so I just thought, you know, and this is this is kind of an anomaly, really.

[00:11:56.730] – Tony
I mean, I eat keto and vegan and paleo and vegetarian and Mediterranean, Vietnamese and Chinese and French. You know what I mean, like, wow, the world is my oyster. I just eat versions that my great, great great grandparents probably ate. And it wasn't Dr. Pepper or Red Bull and Doritos in a Twinkie.

[00:12:17.120] – Tony
I mean, like, you have to get you have to eliminate certain types of foods and you have to figure out how to make all these other foods taste good enough that you want to eat them all the time. Hello. Like, what's so hard about that? Like, people are still scratching their head, trying to figure it out. So I exercise five to seven days a week. I really healthy. I have cheap snacks because snacks are calorically smaller.

[00:12:37.490] – Tony
I mean, like there's these little chocolate chip cookies that are kind of gluten free. They're chocolate chip and screw it, I'm going to eat them. But once in a while it satisfies and it quills my my cravings. And then I'm rockin. And then I meditate in the car. I meditate when I first thing I get up in the morning, I meditate before I go to bed and I'm talking five minutes.

[00:12:55.520] – Tony
I'm talking sometimes two minutes. I'm not sitting there in Lotus in a dark room with a candle meditating for 90 minutes. I don't have the time or patience for that, but I have to like if I know if I'm in distress (taking a breathe) All I need is about ten of those men, and I'm going to go and yoga and Pilates and other types of mindful fitness. There you go, man. You got the whole cabana.

[00:13:28.570] – Allan
That's a lot to wrap. But no, really, there's a lot in there. And one of the things I wanted to I wanted to really dive in with you on is, you know, in your training, because even even when I was doing P90X wasn't the same workout. Every week, every day there were different workouts or different things. And they were all the right thing to do at the right time. And I was looking as you went through, you have a ninja course in your backyard, you have a hatchet throwing. And if you miss, you do push ups.

[00:13:59.740] – Tony
Doesn't everybody Allan?

[00:14:01.510] – Allan
And you have a balance what they call the balance line. The taut line. And so it's like you you know, you train for life, you train a lot of different variety. Why do you why do you put so much variety into your training?

[00:14:20.800] – Tony
Well, you know, I mean, if you look at the original P90X, I had about a year of research for that program and prior to that we did something called power 90. And power 90 was kind of fitness one to one as far as far as I was concerned at that stage of my my career. I mean, I've been training Tom Petty and Billy Idol and Annie Lennox from Eurythmics and Sean Connery.

[00:14:45.320] – Tony
Every time I do Sean Connery, I'm going to do that. But I was training The Boss, Bruce Springsteen and different kinds of people. And so, you know, you've got these really. These icons in fitness and acting, Allison Janney and Bryce Dallas Howard and I mean, the list was pretty long for a long, long time.

[00:15:03.500] – Tony
And so, you know, there's a lot that was a lot of pressure for me to make sure that they got good results in a relatively short period of time. And so it was up to me to kind of dive into different types of area to prevent boredom, injuries and plateaus or lack of results over time. And so, you know, when my first client was Tom Petty and Tom was not an athletic guy at all. I mean, the first day I met him, he was smoking a cigarette and put that down.

[00:15:31.130] – Tony
Hey, Tony, I'm not really a fitness guy. You know, I'm I'm a rocker. So I just I got to increase my stamina. Nobody likes a fat rocker. I mean, so it's like, OK, I got four months, man. I got him on the bench pass. I had him hitting the heavy bag. We were on the stationary bike and we started from scratch. And so I knew even back then that I had to give Tom as many different things to kind of keep him entertained.

[00:15:57.470] – Tony
And I noticed where his weaknesses were. And almost all of his stuff was weaknesses early on. And but it was that variety, right? It was that variety. It was the heavy bag. It was it was the it was the core work. It was the cardio work. It was the resistance work. It was all that kind of stuff. And so I was laying the foundation of what eventually would be power 90 and then would be P90X which was, you know, the coup de gras of fitness at that time. And so we had long debates about how much variety there should be. Do you really need? Martial arts? Do you really need yoga? Do you really need classes? Do you really need more specific stuff? Like you're working on balance, too, you know?

[00:16:32.570] – Tony
I mean, is it necessary? Let's just get these people looking good. And for me, it wasn't about looking good. It was about health and wellness. It was always about how I mean, when I was younger and when most people are young, you know, I mean, they want to they want a six pack and they want big arms and they want all these different things. I understand that. But that's not a very good objective. I mean, if your purpose is locked into the quality of your life, which affects the quality of other people's lives, that's a bigger picture kind of look at me.

[00:17:00.260] – Tony
If it's just so you could walk down the beach so girls could talk about your six pack. Well, you better form a personality while you're at it because you're six pack is only going to to take you so far. Like what's your sense of humor? Like, what kind of job do you have? What kind of person are you in the world? Because your arms and your six pack and your booty, that's an ephemeral thing. That's not it to me. It's not important.

[00:17:19.520] – Allan
Well, it gets you into the party but to stay you're going to have to do a lot more.

[00:17:24.880] – Tony
Yeah. Yeah. I mean, so still to this day, I mean, why don't I have a ninja course, and a slack line. Because I'm always learning. I'm always growing. I like working on my my weaknesses. And that's what P90X was. I mean if you look at the way I train now, I spend as much or more time on speed, balance and flexibility as I do cardio and resistance. Right. Because the world still is about cardio and resistance, like, oh, fine, that's better than sit on the couch and smoking pot, you know, I'm saying but you might want to try to delve into some other area.

[00:17:55.590] – Tony
That's why I go to a track man at 62 and I and I do hundreds and two hundreds and four hundreds. Right. Because I'm teaching my body to move quickly. That's why there's martial arts in all my stuff. Right. Because old folks, old fit folks, people who exercise to go to the gym often. Right. They reached sideways to grab the shampoo on the shelf and they're jacked up for a month because the range of motion sucks.

[00:18:18.650] – Tony
Or, you know, you've got to hustle down the down the terminal to catch the catch your airplane and you blowout the hamstring because you haven't run fast since softball in ninth grade. I mean, so these are these are other really important elements. And and so that's that's why I train that way that I mean, it keeps me young. I mean I'm sixty two things that I can think of.

[00:18:39.040] – Tony
I mean, I have a routine in the backyard. We go up a pegboard about 12 feet off the ground from top to bottom. Then we grab this being that basically supports my patio up to the top of 17 feet off the ground where if you fall, you're going to break your leg and then we ring a bell up there, which means you have to hold on to the beam with one hand, ring a bell, come down the rope, go back up the rope, ring the bell, go down the beam across the pegboard and then do maximum pull ups in my 20s, 30s, 40s. Couldn't do that. No, no way. I would have been scared to death to climb up this beam.

[00:19:10.750] – Tony
And it's about always challenging yourself. Does it mean that I mean, I heli ski. I mean, I've been heli skiing a couple of dozen times, you know what I mean, like pull up land on the top of a mountain with guides in front of me and behind me, just skiing with snow going over my shoulders. I could I would have been scared to death to do that as a kid, you know what I mean? So, I mean, life is short. It's such a short, ridiculous ride. The fact that I just turned 62, I'm going to turn 72 and I'm going to be 82.

[00:19:38.840] – Tony
And so this is the part of my life where I can enjoy it. Like I finally have enough bread in the bank that I can go and do things. Like when I was young I was poor. I mean like I had like really work I had to couch surf friends places when I a ski hill, you know what I mean. And you know, and I was getting by eating Cheerios and yogurt three meals you know, those were those are fun days and days of exploration. But you know, it's too bad a lot of people finally get to a point in their life because most people are retiring about now, by sixty five and they're not physically fit and strong enough and flexible enough to to go and do things.

So, you know, so they fish or they or they play shuffleboard, sorry man.

[00:20:23.710] – Allan
Or they crochet.

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[00:22:10.360] – Allan
Go to 40plusfitnesspodcast.com/LGC and use the code Allan20. Visit 40plusfitnesspodcast.com/LGC and be sure to use the code Allan20 to get your twenty percent discount.

This episode of 40+ Fitness Podcast is sponsored by Let's Get Checked. Use code Allan20 and get 20% Off! [00:22:36.140] – Allan
So, yeah, I mean, I get it. It's easy to get locked into things you're good at. I'm I'm pretty decent when it comes to strength and for endurance, if I'm slow, I can go. When it comes to just doing sprints and I hate them like that. Hundred yards or two hundred yards or four hundred yards. That would be the worst day of my life. But I see value in it and understand that it needs to be the worst day of my life because that's the weak spot and that's where I'm actually changing.

[00:23:04.790] – Tony
There's so many lessons there, though. I think if you warm up properly, you got a good coach. You know me. Understand that you're not going to be. You know, Usain Bolt or anything, or just go out there and you're just learning the technique and driving the knees and leaning forward and doing all the thing and breathing properly, this, you know, I mean, it's know I'm not saying everybody needs to do all the crazy stuff that I'm doing, but you need to do something.

[00:23:30.040] – Tony
You need to if you really want to be. Because to me, it's about joy and happiness. It's joy and happiness. Right. And when you know, you're releasing all these chemicals and you're taking care of yourself and you're leaning up and you feel you're just you just lighter on your feet, you know what I mean? You just feel like, oh, wow. And I get thousands and I'm talking thousands of stories from people who say who I was as a human being, above and beyond the physical and who I am now, mentally and emotionally and spiritually is day and night purely because I ate right. And I moved my butt and I got quiet once in a while. I mean, how powerful is that?

[00:24:04.560] – Tony
And you control those things like you you can pick what time to do it. I mean, I get at work and I got kids. Fine. I got ten minute workouts, man. You know what? If you can make as many excuses as you want, but the fact of the matter is, you just don't care. You're not prioritizing. And so you can continue to survive, yea surviving, taking care of me, paying my bills, going to work, watching the game, having some beers and then maybe you'll live to seventy five, maybe, maybe you want or you want to thrive and you just you just learn what you need to do to do it and and then it's a whole different ballgame.

[00:24:36.310] – Allan
Yeah. Now you went through shingles and that's kind of one of the topics my mother suffered from shingles about two and a half years ago or so. And so I started doing some research on it, thinking, OK, is this something I you know, I need to go ahead and get the vaccine or do something with. And I opted not to do the vaccine at the time. But now reading it, hearing your story with Ramsey Hunt, I guess there is the new light shined on it by me.

[00:25:04.510] – Allan
So I'd like to understand your experience and your recovery as you went through that, because you went into it extremely healthy and then lost twenty five pounds. And, you know, but it's still recovery for you was a chore. It was a task. And so what did you do to recover? What are your what are your thoughts on someone that just hasn't had it yet. I'm nine years younger than you are at this point. What would what would your advice be on just getting fit, getting happy, getting healthy, eating right foods? What would what should we do as a protocol to make sure that we're we're staying healthy and not falling prey to things like this?

[00:25:42.400] – Tony
Well, yeah, it's a great question. Man it just kind of came out of nowhere. I mean, if you've had chicken pox, it's in there. It's sitting there waiting for you to get too stressed out in the wrong moment, the wrong time to rear its ugly head and make your life a living hell. Now, it really depends on where you get a lot of people get it across their shoulder or on their neck or their mid back or top of their butt.

[00:26:04.120] – Tony
There's all kinds of crazy places that'll get it. It just it lives at the end of these nerves. And at that time, I was going through some contractual stuff with Beachbody and it wasn't going very well. And it's one of the reasons why I'm not with the organization anymore. I still have a great relationship with them. And I mean, we're just they were moving in one direction. I was moving in another and it was freaking me out. I mean, I'm not going to lie to you when you're with the same company for 20 years. Yeah. You just assume that, you know, hey, I got twenty more in me, you know what I mean? So, you know, whatever.

[00:26:31.620] – Allan
The same guys that bought the P90X are going to buy your P100X.

[00:26:36.610] – Tony
Yeah yeah yeah. I mean everyone's like, where's P90X4. I can't make that one sadly because I'm not with them anymore. So that was, that was really weighing on me. That was sort of the main thing, it was really weighing on me because you know, you're riding this amazing wave for so long and then and then you go, OK, well then I would assume that you guys, based on my track record, would continue to want to do X, Y and Z, and they didn't want to do X, Y and Z.

[00:27:01.840] – Tony
And I was like, wow, really? OK, well, and then, you know, then, you know, that that was coming to a close. And at that same time there was that shooting in Vegas. And I had friends that were there and a good friend of mine was just sitting there listening to the concert. And the gentleman right next to her, she was just sitting and they were just talking and he catches a bullet right here in front of her and dies, you know? I mean, I had other friends that were there as well.

[00:27:29.530] – Tony
I don't know, man. That really was heavy duty for me. I just I just I thought, where do we live? Like, what is going on in this country? And then and then Tom Petty died the next day, and I've been training Tom for 30 years and he was a friend. I mean, he was just a client initially. But I went on tour with Tom and it was I knew his ex-wife. I knew his new wife. I knew his mother in law. I knew his kids, you know what I mean, you know, and my history with him was was just phenomenal.

[00:27:59.290] – Tony
I mean, he was just an amazing, talented, super cool. And he was gone and for all the wrong reasons, you know, I'm like, golly. And then I always I kind of blame myself a little bit for that because his manager called me the summer before and said, you've got to work with Tom. He really needs it badly, but I wasn't getting all the intel. I didn't realize that he was struggling with some things that I wasn't aware he was struggling with. And if I had known that, you know, maybe I could have had, you know, because he he trusted me more than almost anybody.

[00:28:28.800] – Tony
His wife he trust his management he trust. But he really was like, OK, what am I going to do? What are we got to eat? And I wasn't getting all the intel. So when contract stuff, the shooting, Tom, and then all of a sudden I had a workout crew here, had about 50 people here, and everybody was acting like everything was normal. I mean, like two days before 50 plus people were killed in Vegas.

[00:28:50.910] – Tony
And we just chat and they're kind of goofing off. And I invite them to come to my house for free to train, and I snapped. I mean, I went ballistic. I went because if I even reenact that, I'll probably get Ramsey right now. And I was just really upset that everybody was just dogging it. And then life is too important and you have to be strong and durable in life, because if you're not, you could be a victim as well, or you could die before your time.

[00:29:13.840] – Tony
And then within a week, I had this rockin headache on the right side of my head. I told Sean, I go when I feel a little bit off, my equilibrium is weird, and then it got so bad that I started throwing up and then I thought, well, maybe maybe I had a stroke or a mini stroke or something. So I went to a couple of doctors and they didn't know and then so the rash was all in my right ear. It didn't appear yet, but it was happening. I mean, yeah. And if I had known and I take any antiviral medication, I could have beat it. Aan, it was tough.

[00:29:47.250] – Tony
It was really tough. And it lasted for weeks and weeks and weeks and months and months and months. And it took about a year before I was able to recover. And I remember the first time I attempted to work out, I got on the treadmill, walked on the treadmill for five minutes. I forced myself. I was in such pain and I got off the treadmill and I threw up and I laid down for almost two hours. And it was that very slow.

[00:30:09.000] – Tony
Took months and months, man. And so then I hooked up with these folks, created power life because they knew my story. I was posting about it and stuff. And, you know, I lost twenty five pounds and as weak as a chicken. I remember trying to do push ups for the first time.

[00:30:22.680] – Tony
I knocked out, like I can usually do like seventy push ups if I had to, if there was a contest and there was money on it and I can do like 30 pull ups pretty pretty much and I could do like eight pull ups and I was dying and I could do maybe 15 push ups. It was huge for me, no cardiovascular strength but but you know, it was it was getting back in the game. And I had the foundation right.

[00:30:43.530] – Tony
I had that original foundation. I knew what to do. I knew what to eat once I could. But I needed supplements, man. I needed a decent supplements that I wasn't getting, you know? I mean, the cool thing about what we're doing at Power Life is we're making these really unique formulas. I mean, there's whey proteins and there's plant based proteins, but we're putting in chromium and vitamin D and and HMV and, you know, probiotics, prebiotics and sun fiber and all these really, really interesting combinations of different things based on tons and tons of research.

[00:31:11.100] – Tony
And really, they were making it for me, you know, I mean, like, hey, you guys and people our age, we we're all going to suffer from Sarcopenia at some point. I mean, some people sooner than later. But Sarcopenia is age related muscle loss. And I had I had accelerated Age-Related muscle loss as a result of my illness. And so, you know, I mean, that's a sixty two year old arm, that thing's doing OK.

[00:31:32.250] – Tony
And, you know, the six pack is back and my quads are strong and and it feels good. I mean it took a year to come back man and it wasn't easy, but thank God I ran into the right people the right time to make these supplements for me, you know, I mean to help because I wasn't getting it from, you know, what I was taking. I just wasn't getting enough. And I could it was just a struggle. And I was still dealing with with pain and fatigue. You know, I talk about this in my latest seminar.

[00:32:01.460] – Tony
If there's two things that really slow people down, it's those two. It's pain and fatigue. And if you've got if you're exhausted and you've got joint pain, back pain or neck pain and knee pain or ankle pain or whatever, hip pain, then you just there's no enthusiasm to kind of attack life. But if you can find the right, the right kind of foods, that brings inflammation down, getting regular blood work done. I get blood work done every every six months.

[00:32:25.020] – Tony
Yeah, but every six months, twice a year. And I look at my panel and I mean they take 12 vials on my arm. It's like it's like a vampire comes in here. Right. And but I learned about it all. You know what I mean. I mean this. What's my hormone stuff. What's my thyroid stuff. What's my testosterone estrogen. Vitamin D, vitamin C, like all these different things. Chromium like what are all these where are my high or my low.

[00:32:45.730] – Tony
And we make those adjustments every time. And then once I started taking my own stuff, you know, my last blood work was she's like, oh my God, your testosterones to the roof, you supplement your testosterone. I go, No, no, I just I don't have the joint pain.

[00:33:02.190] – Tony
So when I lift or I do stuff, I'm not fighting pain. It prevents me from doing the amount of repetitions, the amount of weight that I want to do. I can just really go, you know what I mean? Like my right shoulder. I have bursitis, arthritis, tendinitis in two bonesetter's and a three percent torn labrum in his arm. But I can do handstands.

[00:33:19.110] – Tony
And I was doing I was doing military before when my shoulder ached, I had to stop here. Right. But it was awesome to come all the way down without that searing pain in my shoulder and full range of motion. That was just awesome, you know. I mean, I'm not Hercules, but I'm, I'm pushing 50's, one hundred pounds and I felt good man.

[00:33:40.320] – Tony
So it's just for me it's just. Always researching, always, you know, staying curious, knowing when to take downtime, when I have to and this is thirty, thirty seven years of playing with this stuff, man.

[00:33:53.870] – Tony
So, yeah, that was a brutal period. And and I would recommend anybody, because the old vaccine for shingles was kind of the hair of the dog that bites you, right? I mean, so it can actually give you shingles. I mean, it's terrible. But the new one is is a completely different formula. I think it's the GlaxoSmithKline new vaccine. And so when I got this thing, I can't tell you how many thousand people ran out and got the vaccine after they heard my story.

[00:34:20.680] – Allan
Yeah, I can imagine. Well, Tony, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay?

[00:34:31.100] – Tony
Well, without repeating myself, it's finding an exercise program that you can stick with. And then when that program is over, you find another one and another one and another one. And if you want to do the first one five times in a row, fine. But then you want to I mean, that's why I made Power Ninety, P90X, P90X2, X3, 22 minute hard core. I've given people enough variety so they don't get bored, they don't get hurt, they don't plateau. Right. So the foundation of who I am and I would recommend that to anybody is figure out a way to be consistent with your fitness.

[00:35:06.070] – Tony
Intensity is important. You want to you want to always up the ante over the course of time because that helps with improvement. You don't want to lift the same ten pound weights and the same exercise for 10 years. It's a waste of time, you know what I mean, so, so intense consistency is everything. Fitness is the first thing. But on top of that is being consistent with your fitness. Right.

[00:35:26.840] – Tony
And then accountability is everything. A lot of people can't. I'm talking just the fitness category right now. I'm not talking about all the other aspects of your life, but when it comes to fitness, you've got to be accountable. You've got to be accountable somehow. And some people who live in Minnesota in the middle of winter, who go down into the basement and do yoga for an hour and a half or plyo and fifty seven degrees down there, and then they get up in the dark and go make breakfast for their kids before school superheros like they should get medals every time they go down there and do that.

[00:35:53.910] – Tony
Me, I need other people. So they're either in my house, they're online, they're somewhere. Right. I mean the all the days that I work out, I've got somebody here. And even during the quarantine, we're doing it on Zoom call just like this. All right. It's your turn to do pull ups.

[00:36:08.990] – Tony
How many are you going to do? Fifteen. All right. You mean the number is really sixteen? OK, well, all right. And there's all this back and forth and on Zoom. It's easy. I mean, there's always solutions when there's a problem, right?

[00:36:17.610] – Tony
So and then you need a plan. I mean, without a plan, like what do you figure out what you're going to do, what time you're going to do it and write it down in advance, like predict the future. Get a calendar. Right. So here's an example. Here's my wall calendar. I started a wall calander. I got two calendars on my computer, but I don't do this any more.

[00:36:37.670] – Allan
Yeah, they still they still sell those.

[00:36:39.410] – Tony
They still sell these man. And you can go to they're called a stationery store and you write down playo yoga, chest and back cardio, but you write them all down and you hang. I don't have a red one here. I did wait here it is just like this. I get to go. I'm so lucky right now.

[00:36:56.600] – Tony
You hang this. That's a red Sharpie, you tie a red Sharpie on your calendar, so I got them all written down here and you should have about twenty five workouts written on your calendar. And every time you do that, you take your red magic marker and you make Xs at the bottom of the calendar on the last day you write how many you did you count Xs and you write and if it says 15 you lost or you're tied because 15 workouts in the course of one month means you took 15 days off.

[00:37:25.730] – Tony
Try doing that with food. Try doing that with work. Try doing that with sleep. Forget it. Not a shot. You're a dead man. All right. So but if you have 22 Xs more days than not, then you have succeeded, then you're going to see results. Then you're going to feel better. Then you're going to get stronger. Then you're going to be more flexible. Then you're going to be happier. All right.

[00:37:44.630] – Tony
Because the more you do, the better you get. The less you do, the more you're going to struggle, period. All right. So purpose why why are you doing this thing? I'm giving you 4. But you've got to decide why and if it's to be sexy. Well, you better be a swimsuit model or a bodybuilder or whatever. But if you're if your goal is to improve the quality of your life physically, mentally, emotionally and even spiritually for some people, and to start to really make an impact in other people's lives because you've gotten your act together, that's powerful.

[00:38:15.560] – Tony
I workout today. I'm going to plyo today at 5:30pm. Do I want to? No, but I know who I'm going to be after I'm done. I mean, I mean, you know, my legs. People look at my legs. I mean, they're super striated. Here you go. I'm going to show you right now Allan. Look at these pythons. Man, can you see that thing? Hold on.

[00:38:32.230] – Allan

[00:38:33.380] – Tony
Right. That's all. There it is.

[00:38:36.680] – Allan
That does not look like that does not look like a 62 year old leg.

[00:38:40.390] – Tony
And all I do is jump. Jump up and down, jump up and down and do squats and lunges, you know what I mean? And so my purpose is that I know I'm going to feel afterward and I just repeat day after day after day, purpose, plan, accountability, consistency. That's the foundation of really being the person that you want. And then from there, the world is your oyster man, I'm telling you..

[00:39:01.490] – Allan
Very cool. Very cool. Well, Tony, thank you so much for coming on the podcast. If someone wanted to learn more about you, learn more about Power Life, the supplement line and then again, Tony talks and all the other cool things you're doing, where would you like for me to send them.

[00:39:16.060] – Tony
Go to TonyHortonlife.com. It's all right there. We're in the process of actually upgrading the website. There's a lot of really cool new things that we're doing above and beyond. Tony Talks and Power Life. And I've got a brand new fitness equipment line called TH Fitness. You know, a lot of the factories now all across the world are trying to catch up because they were closed. So we're sort of the last in line. But we hope that within about three months we're going to have jump ropes and mats, med balls and stability ball, different things on the website.

[00:39:43.310] – Tony
So TonyHortonlife.com, you learn about everything you need to know about your T. Horton right here. So check it out.

[00:39:49.470] – Allan
Awesome. Go to 40plusfitnesspodcast.com/446 and I'll be sure to have a link there for you if you're driving or can't write that down right now. But Episode four four six. So Tony, thank you for being a part of 40+ Fitness.

[00:40:02.490] – Tony
Allan. My pleasure, man. Thanks for having me on today. Appreciate it.


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Thank you!

Another episode you may enjoy


August 3, 2020

Strength over 40 with Alana Collins

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We can still get stronger when we're over 40, but we have to train smart. With her book, Strength Training Over 40, Alana Collins shows us how.


This episode of 40+ Fitness Podcast is sponsored by Swanson Health.
Support the 40+ Fitness Podcast and shop from a selection of over 20,000 health products. Use the code fitness20 for 20% off!


[00:02:49.220] – Allan
Alana, welcome to 40+ Fitness.

[00:02:51.930] – Alana
Thank you for having me.

[00:02:53.970] – Allan
So, you know, I did a little survey asking listeners, what do you want on the show? What do you want me spend more time doing? And I put in a weight loss and, you know, fitness and some other topics in there. And there are a few people wrote a couple of things. And overwhelmingly though, I was pleasantly surprised that they wanted to talk about strength training. They wanted to talk about training a lot more.

[00:03:18.480] – Allan
And as a personal trainer, most of the time when we see someone walk in the door and the first thing in their head is that they want to lose weight. So it's kind of surprising. But it's also why I reached out. I want to make sure I had had you on the show. Your book is called, Strength Training Over 40: A 6-Week Program to Build Muscle and Agility. And as I went through it, I was like, you know, this is this is very well done because it's simple.

[00:03:42.570] – Allan
You've got complete body workouts whether you want to do at home or in the gym. You explain every exercise very, very well. And I work with some blind clients and so when I'm working with a blind client you have to be very specific about how a movement looks and feels. And you really captured that in the book with your description. So great job.

[00:04:05.070] – Alana
Well, great. Thank you so much for that. And you know, it's when I see clients, one of the first things that I, when we first sit down, I talk to them about the fact that we're not going to get bogged down with numbers. I don't want to even know what they weigh. I'm not going to pull out the measuring tape. We focus on getting strong. And that's kind of my mantra. And I say, you know, if we focus on getting strong, everything else kind of falls into place and it does. And so they're thrilled to hear that.

[00:04:37.710] – Allan
Yeah. You know, one of the core reasons I think people over the age of 40 feel like there's this uphill battle when they start trying to maintain their muscle mass or get stronger is it just seems a lot harder than it was when they were in their 20s. And it is harder. I won't belittle that at all. A big reason, though, is our hormones. But the good news is that resistance training has a lot of benefits for us, including helping us improve our hormones. Could you talk about that a little bit?

[00:05:09.150] – Alana
Oh, absolutely. Yeah, hormones are really complicated and can't be discussed in isolation. They all work together. But basically hormones are chemical messengers in the body that regulate things like metabolism and growth and our mood and our physical response to stress. And interestingly, the body perceives strength training at first as a stressor which can elevate cortisol levels which we don't want to have elevated for long periods of time because they can wreak havoc on the body. It cortisol, the hormone that's responsible for that fight or flight response, and also the accumulation of retention of body fat, belly fat primarily.

[00:05:59.340] – Alana
So one might ask why strength train of it stimulates cortisol. And in my research, I've learned that strength training also stimulates human growth hormone, which helps the body to adapt to strength training and human growth hormone helps to reduce cortisol levels as well as helps us with insulin sensitivity. And so we know the other side of insulin sensitivity is insulin resistance, which we don't want because that can lead to Type two diabetes. So we know there's a close relationship between cortisol and insulin that's positively affected by the elevation of human growth hormone, which is stimulated by lifting weights and not just going through the motions of lifting weights either, we want to really challenge ourselves with those weights.

[00:06:59.700] – Alana
And so basically, we're training the body to deal with stress in a healthy way by putting that added demand on our muscle. And also, there is strong evidence that strength training not only increases human growth hormone in both men and women, but it also increases testosterone in men, which helps to build muscle and bone mass. And and and it increases estrogen in women, which helps stave off heart disease and osteoporosis. So that's just a very small snapshot into the hormonal response to strength training.

[00:07:40.740] – Allan
Yeah, you know when we're getting to this age, I'm in my mid 50s now and our hormones are not our friends and at least they don't feel like they're our friends, but they actually are our friends if we take the time to understand that balancing the resistance work is going to signal and it's the hormones that are going to do that signaling for you. So the release of growth hormone, this temporary increase in cortisol, which is catabolic, is then going to stimulate that muscle to change and insulin is going to play its part by replacing some of the glycogen that's come out of the muscle.

[00:08:18.390] – Allan
So whole training aspects of it gets those things working a lot better together, which is really where the key is. And then with regards to insulin and estrogen, if we don't have those right you don't feel energetic. You don't feel strong. You don't feel all the good things we felt when we were younger. So in many ways, your sex hormones are your stay young hormones and the better you do at balancing those out, keeping those where they need to be, the longer you're going to feel young.

[00:08:48.090] – Alana
Absolutely. And I think when insulin and cortisol are out of whack, it can create estrogen dominance, which I think for women in menopause is really the guilty party. And so many of the complaints that women have with menopause. And regarding menopause as well, I get a little bit fatigued by hearing women blaming everything that's going on with them on menopause and when the fact is that it's and I believe an accumulation of sort of not so wise choices.

[00:09:38.980] – Allan
And thats a really nice way to say it.

[00:09:42.790] – Alana
And then we hit sort of because we do we start to lose muscle mass at about the age of 35, called Sarcopenia. It's a fact. And but we don't really notice it until we hit about 50 and we've lost so much muscle by that point that our metabolism has slowed down because our muscle mass is directly tied to our metabolism. We lose enough muscle, our metabolism becomes sluggish. And so I find that many women, and men as well, hitting middle age, they've just lost so much muscle that their metabolism has slowed way down. So yet another another reason to get on strength training and the earlier the better. But it's never too late.

[00:10:35.860] – Allan
You know, a lot of times I'll have someone and they'll tell me, look, I know I need to work out. I know I need to, but then they don't. And in the book, you talked about the difference between inspiration and motivation. Could you take just a minute to go over this? Because I think it's I think people have it backwards sometimes when they're thinking, I need somebody, you know, to motivate me. Get me going. And so they kind of want a trainer or they want to work out body or something, someone to walk with them even when they're going to do their walks or something. But I think we're looking at that wrong. If we get those two words mixed up.

[00:11:15.580] – Alana
I think so. I did a little video the other day on this very topic and it was really well received. And one of the things that I discuss with my clients, again, when I first sit down with them is about finding their why, what's going to get through them through the door. And it's going to be different for all of us. And I see inspiration as looking outward, such as Instagram and magazines or Facebook groups or whatever. Inspiration and motivation truly comes from finding your why.

[00:11:57.490] – Alana
What is important to you? For me, I had a baby a week away from my forty fifth birthday, so my why is wanting to be really active for him and when he he's 17 now, so when he has children I want to be active for them. And so again and I say to people whatever it is that gets you through that door. That's your why and you have to deeply internalize it, but not every day that motivation is going to be there.

[00:12:30.950] – Alana
And when that motivation sort of goes on vacation, that's when we need to tap into discipline. But motivation itself will help carry us through for the most part. Yeah. So in some people, I'll ask them what to think about their why. And to them it's just wanting to look good in a bathing suit on the on the beach. I said, that's great. If that's your motivation right now, that means you don't have a lot of aches and pains in your body and you're wanting to look good if your reasons are purely aesthetic, whatever it takes to get you through the door and keep yourself strong.

[00:13:09.320] – Allan
You know, I think as we get to this age that we're at that point where we really need to start thinking about what our lives are going to be like for the next 20, 30, 40, maybe 50 years or so. And and if we're losing muscle, we're not doing this and we don't do this. We can't get ourselves motivated and can't get ourselves doing this work. We're going to lose more muscle. Eventually you're not going to be able to open up jars and you're going to lose your independence eventually.

[00:13:36.050] – Allan
You're not going be able to get up from the seated position. You're going to lose your independence. And so one of the core ways I like to look at it is I want to be able to wipe my own butt when I'm 105.

[00:13:45.470] – Alana
Yes, absolutely.

[00:13:46.850] – Allan
You know, that gets me up in the morning. You know that that gets me thinking. If I don't do this, then I'm you know, I'm setting myself up for that. When I first got into this, it was it was also my daughter. My daughter was starting to get into CrossFit and she was starting to do this obstacle course races and just that kind of fun stuff. And I was thinking, and I want to go see her do this, but I don't want to just sit there and watch her do it.

[00:14:14.750] – Allan
I want to be on the obstacle course with her. I want to be doing across the work out with her. But at the time, I was in no physical shape to make that happen. I needed to be a lot stronger to carry my body through a Tough Mudder or any kind of thing like that. So that's that was my motivation, is wanting to finish those races and spend that time that way with my daughter doing the things she loved. So many times we have our kids around us doing the things we want to do. I wanted her to be doing the things she loves and I wanted to be a part of it. So, you know, finding those ways to have that internal motivation to show up every day to do the work that's necessary to be that person that can open your own jars, that can wipe your butt at 105 or finish a Tough Mudder at 47 years old.

[00:14:57.980] – Alana
Yeah, absolutely. And I give a little example in my book. About one day I came home with groceries and it was dark in the middle of the winter and my boys had inadvertently locked me out of the gate and I didn't have my phone with me to call them and I didn't want to start shouting and bothering the neighbors. And so I thought, well, I'll just climb up over this fence and it's a really high fence. And then I was on top of the shed and then I had to lower myself down.

[00:15:27.950] – Alana
And that's, as you know, where the real strength comes in. And I got to the top and I thought, OK, it's like, you know, the down portion of a pull up. And I could do it. And I felt like a young girl scrambling up that fence and over the shed and down and opened the gate and grabbed my groceries and I was in the house and I remember thinking I couldn't do this if if I hadn't kept myself strong.

[00:15:56.900] – Alana
Not that it's a huge deal. I could have eventually gotten through the gate. But just the fact that I was able to do that, I was so proud of myself. And, yeah, losing muscle you know, for as far as aging goes is the the fastest way to lose our independence. And I'm like you. I want I want to be able to take care of myself for a really long time. I want to be able to do the things that I love to do for a really long time and not have to just look at pictures from other people that walk to the top of the hill and and looked down. I want to be able to do that myself. So those are also my whys, you know, to stay independent. I don't think any of us relishes the fact of, you know, going to a home and sort of deteriorating there.

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My grandfather lived into his 90s, and that's where he spent the ending of his life, because he couldn't get himself up and down, he couldn't do the things he needed to be able to do. He lost big parts of his life. I remember sitting there at the golf course with him when he was 80 and he said he was going to quit playing golf because he just couldn't do it anymore. His balance wasn't there, his strength just wasn't there. And I just felt that you lived your whole life playing golf. You love the sport, you live on a golf course and now you're not going to play golf.

[00:19:37.210] – Alana
Right. And that that brings up a good point, too, because the one thing that people say to me is, well, I walk a lot, so my legs will be strong forever, but it just doesn't work that way. Eventually it'll slide backwards if we're not doing purposeful strength training to strengthen those muscles. And so that's, to train for our sport, whether it be golf or anything, hiking, you know, train the sport of life and we have to do it.

[00:20:13.540] – Alana
And just quickly, I was a competitive figure skater growing up and I had these skinny little legs. But soon I wasn't able to compete with the girls that had the genetically strong legs. And in those days back then, we didn't train for our sport. And I remember thinking, oh, if there was only a way, if there was only a way to be strong. And I had to eventually in my late teens give up skating. But I discovered the gym soon after that.

[00:20:43.870] – Alana
And I was just so happy because there is a way there is a way to keep ourselves strong. And and I've done that ever since. And I can honestly say at age 62, I'm in better shape, I just I keep getting better and stronger and people that boggles people's mind. They don't understand it. And also they say it must be such hard work. You must have to be doing this constantly and no, I might spend three hours a week in strength training because I've done it for so long. I'm now just maintaining so it's never I like to say it's never too late to start because as the saying goes, muscle knows no age. But the sooner you start, the longer you will have to reap those benefits of a strong body.

[00:21:47.530] – Allan
One of the things I was really glad to see in the book was that you spent a good bit of time talking about stretching and showing some stretches that we would do. And you included both the dynamic and the static stretching. Could you take some time to talk about both and then when one is appropriate, when the other isn't?

[00:22:07.810] – Alana
Yeah, sure, dynamic stretching is not stretching as we know it, per say, they're sort of more dynamic movements such as leg swings and arm rotations and high knees and marching in place, jumping jacks even, mountain climbers. And so if we're at home and we don't have access or jumping rope is good, but that's also cardio. If we don't have access to cardio equipment, doing these dynamic movements is a great way to not only warm up our joints, but get our heart rate up as well.

[00:22:47.150] – Alana
So those are to be done prior to strength training and then static stretching, which is the kind of stretching that most of us are familiar with are the longer holds the well where the hamstring stretches and the quad stretches and those sorts of stretches. But one thing, most of us don't hold those stretches for long enough. You know, people will hold them for three or four seconds. That's it. And go to the other side. But we really should be holding those stretches for 15 to 30 seconds.

[00:23:25.700] – Alana
But, and those should be done after strength training, it shouldn't be painful either. And I'm I'm believer in that we really shouldn't be stretching beyond our natural range of motion. And I think it's really, really important to maintain our our natural range of motion. But I think the studies are showing if we have very flexible joints without strength, that creates unstable joints and unstable joints are joints that are prone to injury. So that's been interesting to me because I grew up in through the 80s, 70s and 80s where it was all about stretching, and we really pushed ourselves way beyond our natural range of motion.

[00:24:13.100] – Alana
And we don't do that so much anymore. So just maintaining our natural range of motion, I like to say I'm as flexible as I need to be, meaning my joints, every joint in my body can do what it was meant to do.

[00:24:26.630] – Allan
Now, sometimes you're talking to a potential client or talking to someone and they hear the word gym. And immediately there's the palms get sweaty and they're thinking about going into a building that they're not going to recognize 90 percent of the stuff in there. And there's people in there. In many cases, they're in the corner over there with the heavy weights, grunting and carrying on, maybe even yelling at each other just to seem to get motivated or sitting around on the phone, sitting on the equipment that you want.

[00:24:55.510] – Allan
And so there's you know, there's this this environment that for a lot of people, they're just not quite comfortable. Can you talk a little bit about some of the benefits, why we might want to go to the gym, but also if we really can't or don't want to go to the gym, there's ways we can do this at home so we can go through that.

[00:25:14.700] – Alana
For sure. The gym is is a motivating place or because you see other people doing what what you're doing, they're interested in the same thing, which is keeping their body strong. One thing that I will do sometimes if I have a say, a sixty five year old lady who has never been in the gym before, I'll take her over to the buffest guy in the gym and introduce her. And then she sees that these guys are just so sweet and and they say, yeah, if you need any help, just, you know, I'm here.

[00:25:52.160] – Alana
And so I think that has has always helped. But being around your your tribe, you know, the people who are interested in doing the same things that that you're doing is very helpful. And I sometimes will start older clients out on the machines, which are great. We can't have those machines at home, most of us. And it's a great way to start some people who have never done strength training before. And so there's that aspect, the machines and the being around other people who are interested in the same things you are no matter the age.

[00:26:37.070] – Alana
And I think people will really be surprised at how helpful the fit buff guy, you know, is when asked a question. People are always surprised by that. And and they they say to me, I'm so intimidated. You know, they're not looking at you and they're certainly not judging you. The only thing that they're thinking is good for you, good for you, for walking through that door. So that helps too.

[00:27:05.140] – Allan
Well, the core of is this, the more members the gym has than the gyms making money, it's going to stay there. So we want our gym to stay and we want our gym memberships to be reasonably priced. If it's just us in the gym, suddenly it's not that reasonable priced because we want all that equipment in there. And so they're happy to see a new person walk in the gym. That's a net positive for the whole environment.

[00:27:30.870] – Allan
And I had a client. His name's Trent. And he told me he said he he doesn't really know the names of anybody, but he goes to the gym at the same time every day and the same people. So not at each other, they'll see each other. He doesn't know their names, doesn't really talk to him, know him that well from that perspective. But he said any day that he's thinking he might not want to go to the gym. He's imagining those guys in there working out, and it's like even if they're not really holding him accountable, accountable, he's holding himself accountable because he knows they're in there and he's not.

[00:28:05.890] – Alana
Yeah, yeah, yeah. That's a great point. And I have a very competitive nature, as many people do. And if, you know, you're sitting at home on the couch there, those other people that you see every day are in the gym, you know, getting ahead of where you are. So you know that that's a good point as well. The gym is a very I don't know. I have been to so many gyms during the course of my life, and I have never, ever, as a small little female, ever had a negative experience in the gym. So I think it takes a tremendous amount of courage for some people to take that first step through the door. But it gets easier and easier. And so I tell them that the first time we sit down together.

[00:28:50.080] – Allan
And I know some people say, well, let me lose a little bit more weight, let me get a little bit more comfortable with this, and then I'll consider going to the gym. And so there are ways that we can get this done at home as long as, again, we got that we got that whole motivation, inspiration thing working for us. Many of us can have a home gym and get the same results.Can you talk a little bit? If I'm going to set up a home gym, particularly do your six week program, what are some of the equipment that I would want to have?

[00:29:18.730] – Alana
Yeah, well, I think we've proven this during this covid time for sure that we can work out at home. And so I suggest resistant bands of various strengths and you can get the bands with handles or that are continuous loop. Any kind of many bands are also great. Maybe two or three sets of dumbbells to have at home are great. And if you could get a bench, that's great, but you can use your coffee table or even the floor for some exercises if you don't have a bench, a stability ball is awesome to have. You can do all kinds of exercises with a stability ball. Those are some people call them swiss balls or exercise balls and a mat and maybe a pull up bar, which I have.

[00:30:16.720] – Alana
And and if you can't do pull ups, you know, you can attach a resistant band to it and put your foot in there. And it's like an assisted pull up and maybe a medicine ball and certainly don't have to do all of that. You can get away with just the resistant bands at first and then just kind of add to it as you go. But you can get a really good workout in with those pieces of equipment.

[00:30:45.670] – Allan
And you can often find these used their resale shops in some towns and then can going on something like Craigslist almost always are. Some of the markets, like on Facebook, you'll find used fitness equipment at a cheap, cheap price so you can get these things without breaking the bank if you take your time and shop wisely.

[00:31:07.600] – Alana
Oh, absolutely. Although I will say right now people are hard to find because people have snapped a lot of this up right now, but you just keep looking and and you'll find it. In the mean time we shouldn't forget about bodyweight exercises as well. There's a lot we can do with just our body weight, although that's not going to carry us through forever because we do need to continuously you know, we want that progressive resistance. But body weight is a great way to start out.

[00:31:43.510] – Alana
Also, I should add, TRX straps, you can buy and hook to the top of your door and those come in really, really handy.

[00:31:54.850] – Allan
Alana, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:32:03.940] – Alana
OK, well, these might not be your typical responses, but first of all, I would say our state of mind is really important. So be mindful of the words that we say to ourselves, like, for example, I'm sick and tired, or I hate or I'm having a seniors moment or I'm old, or I'm X age therefore I'm supposed to be in pain and lacking energy or be carrying extra fat and growing old sucks. You know, so I never say those words to myself.

[00:32:36.970] – Alana
I'm really, really conscious of of how I speak to myself. And so be kind and gentle to yourself and treat yourself how you want others to treat you and also to stay. This is part of of this of the first one is staying connected with others and don't isolate during this this time that we're in right now, be kind to others and be of service, you know, it's all about that state of mind. And second, keeping our brain stimulated by learning new things and getting outside of our comfort zone, which might be going to the gym or taking up something new.

[00:33:18.770] – Alana
And outside of our comfort zone is where the best things happen. And stay informed. But don't get bogged down by the negative news today and find solace in knowing that we're all in this together. And third, exercise your body because you love yourself not as punishment for something that you ate. And strength train and maintain your your natural range of motion, as we talked about, challenge your heart in some way, you know, at least three times a week.

[00:33:54.170] – Alana
And, you know, just just stay strong and agile so that you can do the things you love for a long, long time. So that's kind of a long answer. But those things, I don't think we can stay well without addressing the state of mind and our brain as well as our physical bodies.

[00:34:16.610] – Allan
I completely agree. So Alana if someone wanted to learn more about you, learn more about the book Strength Training Over 40, what would you like for me to send them?

[00:34:27.470] – Alana
Well, Strength Training Over 40 is available now on Amazon.com and I'm in Canada, so it's available here in Canada on Amazon.CA and through my website as well, which is AlanaCollinsfitnesscoach.com. And I have a pretty large following on Instagram. There's my two handles are Aging Fearless and Aging Strong. And so you can check me out there.

[00:34:58.610] – Allan
All right. You can go to 40plusfitnesspodcast.com forward/445 and I'll be sure to have the links there. Alana, thank you for being a part of 40+ Fitness.

[00:35:08.610] – Alana
Thank you so much for having me. It was it was really fun.


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Another episode you may enjoy


Perform better in life with Rocky Snyder

Most of us train our strengths and avoid our weaknesses. In Return to Center, Rocky Snyder shows us how we should be training for longevity instead.


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[00:02:34.380] – Allan
Rocky, welcome to 40+ Fitness. 

[00:02:38.300] – Rocky
Great to be on your show. I really appreciate the time. Thank you.

[00:02:41.550] – Allan
I actually lived in the San Jose area during my career as I was there for about a year before they promoted me and forced me to move to Massachusetts. So I took your route backwards. 

[00:02:55.470] – Rocky
Well, that's fantastic! Now San Jose, yeah we're right over the hill in the Santa Cruz Mountains on the coast here, Central Coast in Santa Cruz. But where did you move to in Massachusetts? 

[00:03:06.200] – Allan
Well, we our offices were in Marlborough. And so I rented a house in Groton and, you know, I would do that drive. But, you know, I I loved, loved, loved going down to Santa Cruz.  That Mountain Pass driving was a little scary, especially sometimes coming back when I was driving and depending on who was drinking? Beautiful, beautiful coastline. Beautiful, beautiful place. And like every time I went down there, I had a good time. So I think you're in a really, really sweet spot there.

[00:03:34.320] – Rocky
We are. You know, Chuck Yeager was the test pilot and fighter pilot who is the first to break the sound barrier. So he was going up in these machines not knowing if they were going to stay together or anything. And the story goes that when he was asked what was the scariest ride he ever took and he said the drive over Highway 17 from Santa Rosa to Santa Cruz.

[00:03:55.120] – Allan
 I can believe it. 

[00:03:56.990] – Rocky
I don't know if it's true or not but I'm not going to doubt it. 

[00:04:00.220] – Allan
I can, I can attest to that. It's definitely the scariest ride I've ever done. And I did a 763 foot bungee jump, so, you know. But anyway, your book is called, Return to Center: Strength Training to Realign the Body, Recover from Pain, and Achieve Optimal Performance. And I think everyone here will kind of resonate with the word pain when you're over the age of 40. In many cases, that becomes a regular daily occurrence or a daily part of our lives, unfortunately. And then, you know, when we talk about performance, I was trying to say on here, it's not that we're asking you to run a 100-yard dash or pole vault or run a marathon or anything, but performance is just being the best you you can be. And in many cases, the things we've done in our lives structurally have made us unsound.

[00:04:52.710] – Allan
And your book is basically designed to help us somewhat self diagnose that a little bit and do some exercises that are going to return us to center. So its a really cool book and I was telling you earlier before we got on the call, I was reading the book and I was just thinking the other day I was in my gym, it was  empty because there's no one working out. But I was I was looking in the mirror and I looked at myself for a minute. I said, OK, but after reading your book, I was thinking, damn, he's right. I've got some work to do. 

[00:05:24.690] – Rocky
Well, I think that's the case for everyone in our culture and society. We have evolved so far with technology that it's taken away purposeful physical activity of the human form. And if you don't use it, you lose it. And combine that with maybe surgeries or accidents, illnesses, whatnot. It just draws the body into these places subconsciously that we're adapting into to be the most efficient we can be at any given moment with whatever we're dealing with.

[00:05:57.260] – Rocky
But there's no magic reset button when that experience is all over. Like, you sprain an ankle and you learn subconsciously how to limp around to avoid the pain. And before you know it, that gets normalized. And now the way in which you promote movement and support your body weight has shifted. But the exercise in the gym don't necessarily take that into consideration because most of them were built with the understanding that we're perfectly symmetrical when that actually isn't the case.

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[00:08:00.740] – Allan
So like I'll go into the gym and I'll say, okay, let's load up the deadlift bar and I'll get down and I'll, I'll do a good deadlift with good solid form and then, you know, unlike, crossfit athletes, I'll actually set the bar back down, you know, but I don't think of it in terms, and you kind of brought this up and it's something I don't think about is if I were actually trying to use that in any functional way, let's say like, you know, my wife wants to buy a refrigerator and I want to be able to help bring the refrigerator up a flight of stairs to get it into our apartment.

[00:08:34.700] – Allan
I'm not just lifting the refrigerator up and setting it back down. I'm now going to lift it up and actually start taking some steps with that load and if my structure, you know, it's easy for me to keep my structure intact when I'm just standing still, or at least I think it's easy. It's easier for sure but then I do that lift, but because I'm not necessarily properly aligned, because you know, I've had issues that have happened in the past.

[00:09:02.750] – Allan
I'm so much more prone to injury. And it's not through strength and as you said in the book, it's actually not even really, if you think about it, a true functional strength for me to be able to do a deadlift.

[00:09:13.850] – Rocky
No, in fact, you're doing a deadlift with a compromise structure, repeating the pattern of movement you've developed over the course of that time, which is going to favor the body to bring certain muscles into play, but not others. And then what happens over time is not only does a wear pattern occur probably in joints or tissue like ligaments or tendons, but an imbalance in the levels of forced production that the muscles are generating. So now it's not actually self-correcting in bringing you back into a more balanced align place, but further taking you out of alignment, compromising your structure to a greater degree.

[00:09:55.190] – Rocky
But the interesting thing is now you can generate more force and heavier loads, but your structure is more compromised. So it's just piling more and more weight onto a structure that is weakening over time. And you continue to do that and something has got to give. Whether it's the lower back or a knee or a hip or or headaches or migraines or irritable bowel syndrome, it can manifest in a whole bunch of different ways. It doesn't necessarily have to mean joint pain.

[00:10:22.400] – Rocky
You know, we have so many wonderful approaches in our culture these days that have mainstreamed in to our way of health and fitness, such as chiropractic medicine. It's 125 years old today. It's not today, but this year. And its primary focus is to bring the body back into alignment where joints are properly spaced, where muscles have a proper balance, where internal organs are in their proper position and the nervous system flows unimpeded.

[00:10:53.540] – Rocky
The same thing with acupuncture. If people will go to an acupuncturist, they have a different philosophy. But the fundamental approach or the philosophy is the same. But the approach is different. So they're trying to get the energy to flow unimpeded. And then even massage therapy or yoga. These are all approaches that are all about restoring the body back to a central place. Unfortunately, our culture has created a fitness movement that is based upon the aesthetics of bodybuilding, the explosiveness of Olympic style weightlifting, and the brute force of power lifting, all of which do not take into consideration trying to restore the body back into a more balanced form.

[00:11:40.310] – Rocky
So the whole thought behind the book was, well, can't we take these movements that we're familiar with and create a way in which we can use them as tools to guide us back to a more balanced place where joints have their best spacing, where nerves can actually conduct proper messages to the muscles to produce even greater amounts of force. So we have greater amounts of balance with less wear and tear on the body. And these movements can actually benefit us over the long run and create an enhanced longevity rather than diminish us. That's that's the whole goal within the book.

[00:12:17.470] – Allan
Yeah. Now you put something in the book, and when the first time I read it, I said, OK, I know I obviously misread that. I then I read it again. And then I read it again, like. He just said what I thought he said. And then I read it a third time and like, OK, I'm going to have to keep reading, but I'm also going to use this as a question and ask, you said something in the book that was, the joints move and then the muscles react. 

[00:12:49.780] – Rocky
That's right. Joints act, muscles react. It's one of the laws of motion. According to one of my mentors, Gary Ward, who is the author of What the Foot and an incredible education course for physical therapists, movement specialists, chiropractors and medical doctors even have taken this course, called Anatomy and Motion. And essentially, it's this joints move where joints act and muscles react. Imagine this, Allan. You're standing up and you want to sit down in your chair. Are the muscles pulling you into the chair? 

[00:13:23.870] – Allan
Well, no. In that instance, I'm definitely allowing gravity at the moment.

[00:13:29.190] – Rocky
Gravity, Yes. And therefore, the joints must move. And just moments before the muscles kick in, because the joints move into a falling position and then the muscles control the deceleration of your body into that chair. So the joints act followed by a muscular reaction. That's one way in which we move. The other way is that muscles must lengthen before they shorten. And that would be maybe getting out of the chair as you get out of the chair, you need to lean forward and load tissue, muscle tissue into a lengthened position in order for the nerves to understand that they need to actually now start shortening to lift you out of the chair.

[00:14:12.030] – Rocky
So joints act, muscles react. And then muscles lengthen before they contract and using those those governing laws of human motion, now we can start to look or filter through that how exercises are planned out or even just looking at the common exercises in a gym. Most of them don't really abide by that. Such as just a simple bicep curl that everyone loves or bench press. You know, we focus on the shortening of the muscle, but not necessarily lengthening and loading into the tissue all that much.

[00:14:47.610] – Rocky
It will lengthen, as you say, lower the bar down. But it lengthens back to just the neutral point before shortening back up again. So how we move through space is actually we we elongate the muscle tissue, followed by a very short concentric contraction to propel us forward. Most of the time, it's all about controlling the fall of landing on planet Earth with a very short kind of powerful contraction to leave planet Earth. Then in biomechanics, we call that pronation landing on the planet and supination driving off the planet. 

[00:15:21.350] – Rocky
Those are really our two options when we consider movement. And then it's just variations of pronation or supination. If you do it properly, then all the joints move the way they should. All the muscles react the way they should. Whether you're landing or leaving. But so many people don't do that properly. And so we take that that understanding of biomechanics and apply it to strength and conditioning so that we're not only getting a person stronger and building a more aesthetically pleasing frame, that's those are byproducts. It's really can we get the efficiency of movement re-established, balance better created a posture, restoration occurring. And and just overall, the organic function like organ function, actually restoring if we bring the body back in balance. It's more than just, you know, lifting weights and putting them down.

[00:16:11.040] – Allan
Yeah. And you were in one part of the book. You were talking about this hairdresser, hairstylist. And I think that that one was where it kind of all resonated with me because it was like there was there was one kink in the armor. You know, we'll talk about chains and other bodies, a chain, and if you mess up one little bit and we do, that is a part of corrective exercise. We'll talk about. 

[00:16:33.150] – Allan
We have to deal with this imbalance or this problem or that. But taking it to that level of the joint before the muscle, you had the situation with his hairdresser. And it was a big toe. 

[00:16:45.680] – Rocky
Yeah. You know, the hardest thing for me to unlearn doing what I do is to not go to the muscle or soft tissue first because we're trained as trainers to know what muscle does what. But we're not trained in terms so much of what the joints do. And when we talk about joints now, I'll tell you about the hairstyle, the story a second. But when we talk about joints, we've got three hundred and sixty joints in the body and those joints are surrounded by a whole bunch of muscles, not just one muscle or one big muscle, but dozens of muscles around most joints like the big ones, especially like the hip and pelvis, had fifty seven muscles that cross over the pelvis.

[00:17:25.950] – Rocky
Some go down the legs, some go up to the spine, a rib cage or a couple go to the arms. You know, we've got all these muscles that cross a joint and conventionally we've been blaming one particular muscle that being weak or using the word inhibited in trying to get that one muscle to turn on and all the world's problems will be solved because we get the glute medias to fire. But in truth, maybe it's just the way in which the joints are moving that are shutting that muscle off.

[00:17:53.390] – Rocky
Maybe if we got the joints to properly move through three dimensional space that we awaken and restore all the soft tissue so that it's not just the glute that's turning on that we need. What about turning off other tissue? So in the case of the hairstylists, this neighboring salon a person came over from and she could not lift her arm beyond shoulder height and without excruciating pain. And she had worked pretty well with the physical therapist to get her arm, at least up to that point over the course of weeks or months. 

[00:18:27.610] – Rocky
And she just came over and say, is there anything you can do to help me? I had to go home yesterday. I couldn't even cut. I'm in so much pain, I can barely lift my arm. I can't even hold scissors right now. So we just went through a history of what her life had been like. What has she experience? And maybe it was something really recent. Like she had fallen and landed on her shoulder.

[00:18:48.140] – Rocky
That could have been it. But it wasn't she didn't have anything wrong with her shoulder. She didn't hit it or hurt it in any way. It's something that developed over time. We found out she had a hysterectomy. She told me about you shared that information, which could very well the scar could have pulled her out of alignment  and put strain on her frame and made it harder for her to lift her shoulder. She had broken her big toe, and actually had surgery where she had pins in the base of her foot had to be implanted or inserted so that they could create, I guess, a better position for the foot. Whatever the orthopedic thought was the the way of doing it. That's what they did. And there was some other kind of things going on. What we found out, was well, I honestly, I just asked her to lift her big toes off the floor with her feet on the ground just to see what kind of movement those toes might have.

[00:19:41.840] – Rocky
And she couldn't lift her injured foot, the toes of that foot off the ground at all, which to me, knowing how joints have a relationship with one another was something I really wanted to explore. And so we started looking at that. She said, oh, you know what? I had this this fall and when a few years after I had that surgery on the foot and actually the pins dislodged through the surface of my soul and they had to remove them.

[00:20:10.750] – Rocky
I'm like,  Wow. Well, that's pretty significant information. What do you think the likelihood of her brain is thinking about putting weight on a foot where the last time that happened, like pins shot out the base of it? Chances are no one's going to want to put some weight on that area. So we started to get some weight onto her foot and get her to load weight properly over that injured site, which is no longer painful because the injury was so long ago.

[00:20:40.040] – Rocky
But the brain doesn't know that it's still on this feedback loop of doing the same pattern over and over to try and survive that injury and surgery and so on. So once we got weight over that foot, I asked her just to check in with her range of motion on that shoulder and she was able to raise it up over shoulder height, not quite overhead, but without any pain. And she was just kind of like, wow, that's OK, I didn't do anything for your shoulder. 

[00:21:07.460] – Rocky
We didn't do any stretches or rubber band exercises. All we did was put weight on the front of your foot. And now your shoulder moves better. Well, isn't that something worth exploring? So we did a little bit more loading onto that that foot loading into the leg, getting the joints to behave in a way that they should. The knee should go this way. The hips should go that way. The pelvis should tilt this way.

[00:21:29.420] – Rocky
The rib cage should tilt this way and so on, and just get her to feel these movements. And then she checked in with her shoulder again and her arm shot clear up to the ceiling. No pain. She was able to reach back behind her as if she was like sitting in a chair and reaching back for her purse. No pain. She was just dumbstruck. And really, it just shows you that symptom based approach. When somebody, if somebody goes into a doctor or some type of professional and says, I have shoulder pain. The first thing they're gonna do is look at the shoulder. 

[00:21:59.540] – Rocky
If there's inflammation, they're going to tell them, take anti inflammatories and rest it. When the inflammation is just saying, I'm using this maybe too much or I'm using it in a way that it's not meant to use. Maybe there's some other areas that aren't doing their fair share in life. Maybe we should hunt down those. They don't do that. They just look at the symptom. They may give them some type of shoulder action and then send them on their way.

[00:22:23.900] – Rocky
And the problem wasn't there at all. It was just the problem was really the foot and how she managed the mass of her body standing at work and walking through space. And that opposite shoulder was taking its toll because of it. 

[00:22:39.560] – Allan
Yeah. Now, we touched on this before. And I think it's. I think it's. First, a circle back around and actually go through them, but you said your mentor came up with this anatomy of emotion. In the book, you shared five rules. Could you go through those five rules, which we touched on one of them? Could you go through the rest of them?

[00:22:57.200] – Rocky
Certainly. So joints act, muscles react, which is a very hard one for a lot of people to get their head around. Once you do, it opens up a greater understanding of human movement. In essence, muscles lengthen before they shorten. So we have to like a rubber band, we have to cool back before we let it go flying. That's just how muscles will work. We lengthen and load before we explode. Then we're also hardwired for perfection.

[00:23:24.200] – Rocky
So if we think about the brain's primary purpose, it's first primary goal is to survive. And in order for that brain to survive, it must have oxygen. Fuel. Blood flow. And that means that anything that takes away from its primary purpose is going to be not as efficient as it needs to be. So the brain is constantly adjusting on a subconscious autonomic level, the way in which the body is moving and existing in the most efficient way it can.

[00:23:59.120] – Rocky
And that means that say you sprain your ankle. Now, what way are you going to move? Well, the brain is going to say, well, we've got to shift the weight a little bit over more onto this leg. We'll let the person push off their toes. But we're not going to come striking down on the heel because that's going to be painful. So we need to adjust it. No, it's not the most efficient way, but it's the next most efficient way that we can do it.

[00:24:22.460] – Rocky
You don't sprain your ankle and suddenly the brain says, you know what? Let's start by doing handsprings or walking on your hands. That would not make sense. So we are hard wired for perfection. On the flip side of that, if we give the body or the brain an efficient, a more efficient way of moving than what it currently is doing, then the brain is going to say, oh, that's actually a better way. It's reducing the need to expend excess energy.

[00:24:49.910] – Rocky
So that means better survival for me. Let's reinforce that movement pattern more. So if we can put somebody into a place where they are moving more efficiently, the brain is going to reinforce that, especially if that movement is reinforced physically over time, the brain will just continually try and strive for that. And so there's three we orbit around a center, meaning that as you stand still, you're not really standing still. Your breath is bringing the rib cage in and out.

[00:25:23.360] – Rocky
The food that you digested is moving through your body. Blood is coursing throughout your body and your mass is constantly shifting over your feet to try and keep you from falling down. So we're always orbiting around this ideal center. And the further we travel from center, the more compromised our structure and the weaker we typically are. So when the chiropractor adjusts your spine or hips or whatever, and pulls you back into better alignment, you're actually in a much more balanced place.

[00:25:55.790] – Rocky
And you have a center that is closer to the ideal from which you can orbit. And so that's that's a big part of what we look for, as is where is a person's mass and where is their center? Can we restore it into a more efficient manner and halfway between both feet, halfway between forward and back, where ideally, no matter where you go, you're starting from a central place. And then the other one is your your movements are dictated by your perceived center.

[00:26:28.530] – Rocky
So not the the true ideal. But wherever you find yourself shifting your body, that normalizes. And the further away you get from center, the less you are going to move optimally. You will, there are plenty of athletes out there that are not properly aligned and they are some of the best ones to get around their imbalances and their restrictions and still be world class athletes. But just imagine if we were to take that world class athlete and actually bring them back into a much more centrated place. What might their potential be from there? 

[00:27:05.600] – Rocky
So those are the five rules of movement. And so we're for a motion that I will not only abide by, but I use as a governing kind of compass to help direct the programs we design in our studio to be the most effective they can be for all people that come in here. And I've had NFL players, NHL, NBA,  Santa Cruz isn't the hub for those sports, but they wander through here and they'll train with me.

[00:27:37.230] – Rocky
I've got some World-Class surfers, of course, being in Santa Cruz, but then we've also got grandparents and little kids. Everybody can really abide by the philosophy of restoring a person back to a central place for optimal movement and performance compared to the conventional way that it's been going on for four decades now.

[00:28:00.950] – Allan
And the conventional way, which is the way we were brought up, you know, muscle fitness and the whole bit. And we always thought about movement. And, you know, you talked about the pillars of human movement when you got into this strength part of the book, and I thought it was fascinating because I got into there and it was you know, we talked about level changing the push and the pool, which I think any fundamental exercise program is really going to focus on those three things.

[00:28:28.380] – Allan
They just always have and always will. It's the rotation and the locomotion, which are the other two that seem to get ignored in the strength formula. Can you talk a little bit about the pillars of human movement and how we can utilize those to optimize the work that we are doing? Because we're going to do some strength training. We need to know how we can optimize it using those fillers.

[00:28:52.080] – Rocky
Well, the interesting thing about the first three level change, which is examples, the four major examples would be a squat, a deadlift, a lunge and a step up. Two of those, more often than not, are are performed bilaterally, meaning that both legs are doing the exact hopefully the exact same thing. At the same time, when you're doing a squat, both legs should be flexing at the hips and knees and ankles on the lowering down and then reverse directions as you come up.

[00:29:21.180] – Rocky
And the deadlift we're hinging at the hips and we're tilting in the pelvis and so on. But if. The same thing is kind of holding true when we think about push and pull more often, when somebody thinks about pushing exercise, they're going to think of push ups and bench press. When they think of pulling, they're going to think of some type of inverted pull up or a pull up itself or a seated row. All of these are bilateral movements.

[00:29:46.930] – Rocky
And so the interesting thing I find, Allan, is that the majority of programs that that I see sometimes from other trainers, from professional sports teams even, is that they are so heavily biased toward these bilateral movements that all they're concerned with is this forward and backward action. In fact, most every exercise I've just listed, the squat, the deadlift, the bench press, push ups, pull ups, they can all be performed inside a doorway. So there's no real lateral movement and there's no rotational movement.

[00:30:19.990] – Rocky
And yet we're trying to train maybe athletes with these programs, say, a basketball player or a tennis player where a lot of their movement is three dimensional. They are shifting side to side covering the court. They're having to spin or turn to return a ball or to pass it or to pivot around a defender. And yet they're doing the majority of their strength and conditioning is all forward and back. So what happens is if it hampers or or dampens their ability to move in three dimensions.

[00:30:50.650] – Rocky
So when it comes to rotation, there's many ways that we can create rotation. In fact, if you looked at an anatomy chart, you'll find that most muscles attach not in a complete vertical or horizontal manner, but they're diagonal that the striations are attaching in one area in either going up or down in a slanting action before attaching somewhere else to the body. So when those muscles shorten, they actually cause rotation. And when we run, we've got to have one leg swing forward while the other pushes off from behind or the opposite arm is swinging forward while the other one is driving back, creating rotation through the rib cage and the pelvis.

[00:31:28.930] – Rocky
And there's even rotation occurring down into our ankles and our knees, our neck, our elbows. And yet, if we're not incorporating some kind of maybe a reeducation or a renaissance of movement with rotation, then chances are they're not going to be doing it properly and only areas that are really willing to rotate are going to take on the role of that. And unfortunately, one of the most common places that's not really designed for rotation, but take on the rotation when the hips or mid back or locked up is the lower back.

[00:32:03.260] – Rocky
And 80% of the people that we come into contact with sometime in our life are going to have a lower back issue, some greater than others. But the the amount of sitting that we do as a nation and the amount of standing in place without purposefully moving through space are going to lock down the hips and lock down the middle back. And the place in between that. That link in between is going to wreak havoc on our whole existence because the back is only meant to maybe rotate five or six degrees left and right, not as much as, say, it is asked to on a regular basis.

[00:32:36.520] – Rocky
And then when it comes to locomotion. Well, I mean, we've been we've been on our feet for two million years being hominids, you know, on contralateral bipeds, meaning that one arm swings opposite with a leg. And we do that. Hopefully the average American does five thousand steps a day. But ideally, we want to do 10000 steps a day like the average Europeans, I guess. So we wear those little Fitbit to let us know that we're not moving enough.

[00:33:03.310] – Rocky
Right. So even if you did the math, if we were to ideally do 10000 steps a day, that's three million six hundred fifty thousand repetitions over the course of a year. And if you're not doing it well, if you're not actually landing properly, then you're going to do that for almost four million repetitions, almost two million times on each leg improperly.

[00:33:26.320] – Rocky
So if you land not so well on your foot, that's going to have an effect on how the knee has to behave in the hip and the spine. So much so that then people want to go and run. So now you've taken improper gait mechanics, people that are compromised in the way of moving, whether great or small, and now you're going to apply more force and activity to it. It's no wonder that we're going to see a lot of Covid related running injuries already, if not over the next few months, because that's one of the things people can do while they're sheltered in place, is just go outside and go for a jog.

[00:34:02.560] – Rocky
Well, if you've been sedentary for a prolonged period of time, there's no magic reset button you can hit when you walk out the door. It's just going to restore it. So it's probably a good idea to get a sense of where your missing movement, what's moving too much. Can I create a program that helps to address those issues and balance things out? 

[00:34:24.180] – Allan
And you've got some great guidelines and exercises in the book. So someone can actually physically look at themselves in the mirror or have someone else look at them and kind of give them somewhat of a diagnosis of saying, OK, there's an issue here that we want to we want to drill down a little bit more into.

[00:34:40.430] – Rocky
Yeah. Exactly. There's three assessment tools that we put in the book. One is simply an easy way, a quick kind of resources. Where is the weight in your feet? Because by knowing that we can have somewhat of an educated guess what might be going on with the rest of your structure. Just where your mass is migrating toward. If you have more weight on one heel and the opposite forefoot, that's telling us you've got some torsion or rotation in your frame somewhere.

[00:35:08.970] – Rocky
And we can kind of just map it out where it might be and get a sense of. OK, well, these these movements these drills may be good for you to start to explore and see if you benefit from them. Then you can do, like you say, a posture assessment standing in the mirror where my shoulders  relative to my head or where is my pelvis? Is one slightly higher on one side than the other. Do I tilt forward into my hips or do they tuck under.

[00:35:34.650] – Rocky
And so on. And then the third way of assessing is the breakdown of gait mechanics to a very basic degree, like can my hips and pelvis tilt forward and backwards? Can they sway evenly side to side? Can they tilt evenly unrestricted side to side? And can they rotate left or right? And you can do the same thing with the rib cage and the shoulders. And once you understand what's missing in these are where you struggle. It tells you, well these are the movements that you should have at your disposal every time you take a step across the room. 

[00:36:08.200] – Rocky
And if you struggle with these basic movements, then, you know, you're compromising  your whole way of moving and compensating and asking areas to do more than they should. So you can take the gait mechanics and this movement kind of assessment. You can do a static posture assessment or you can do foot pressure. Any of those will lead you down the same trail to get to where maybe you might want to explore in terms of movement, flexibility and what now?

[00:36:34.260] – Allan
A lot of times when we're not moving well and we do that for a number of times, we could be three million, it could be one hundred million, because we've been doing it for decades. We're going to invariably end up with a side effect. And that side effect we typically call pain because we want to groove. And that's not the kind of groove we want to have. So we have to deal with pain. And in the book, you share some guidelines for pain. Could you share those with us? I think this is I think this is really important for us to know, because really, I think this brings forward something that most of us are looking for help with pain. And I think many cases when a recognized movement can actually be part of the solution. 

[00:37:13.140] – Rocky
Yeah. Yeah, for sure. First, I mean, pain pain is a wonderful thing. It may not feel great in the moment, but pain as it is, is  the subconscious brain's way of trying to communicate with a conscious mind and letting you know that whatever you're doing in this moment is not necessarily what we need to do.

[00:37:37.200] – Rocky
It's stressing us and it's creating a threat within those, you know, ultimately the survival of the brain. So the brain is going to send a threat signal to the conscious minds to let it know whatever is going on right now. Can we change that a little bit? It doesn't mean that we have to stop necessarily moving and rest and ice compression elevation. That may be the case for some things, but it could be that your brain is saying, you know, when you do this, let's take the squat for an example. When you do the squat and your knee is creating some pain. It doesn't mean that there's something going on in the knee. It could just mean that the mechanics that you're creating here are not the most ideal and it's putting strain in a place that isn't ready to handle so much. 

[00:38:25.830] – Rocky
So pain can come on many levels. A low level of pain might be simply itching.  And a high level of pain is obviously something so excruciating that your frozen can't move or you've got to find a place where you can get out of it.

[00:38:41.580] – Rocky
So there are some guidelines. Like one thing is don't try and move into pain. And this is the whole, can we smash the no pain, no gain mentality that we've been brought up with generation after generation? In essence, I want to quote Gary Gray with the Gray Institute. He's out in Michigan, a phenomenal physical therapist who has done remarkable work for the entire fitness industry and physical therapy world as far as I'm concerned. He once said, I want the body to sing, not scream.

[00:39:13.230] – Rocky
And I've used that as a guiding light to to know what movements I really want my clients and for that matter myself to try and explore. The body shouldn't be burning, burning, burning. Like, I'm really just trying to get the burn going, because that's not really truly what I need. I want to feel that the body is after a workout that I am almost floating, that I am springing almost weightless, that I'm feeling taller in my body, that I have better alignment, that my movements are not something that I have to premeditate in regards to how am I going to climb these stairs or how am I going to bend over? 

[00:39:56.350] – Rocky
You shouldn't have to think how to move. The body should naturally wanted to. But so many people are hesitant to move because the pain response has been something that has been reinforced over time. So don't move into pain. Recognize pain for what it is in that it's your brain's way of telling you we might need to look at this, maybe modify the movement.

[00:40:21.220] – Rocky
Maybe you're going too far and you need to just shorten it a little bit to a point where you can accommodate the movement and then start to explore the ranges a little bit more. Those those are basically the guidelines that that I encourage people here. And I'm constantly saying, how does that feel after every movement? Go ahead and walk around, use even simple walking as your assessment. Does that feel better? Where do you feel this? There's a whole bunch of ways we can assess after every movement.

[00:40:50.030] – Rocky
But simply put, walking is a great way, especially for me doing gait analysis. I can see an immediate effect following an exercise on anybody that does it more often than not and go, OK that's that's what they need right now. That is actually drawing them back into a more comfortable swing with their arms, their bodies more lined, whatever the case may be.

[00:41:10.930] – Allan
And I think I appreciate you saying that. No pain, no gain, because I just think that mantra is going to take us a long, long time to kill that one. But, you know, one of the key things that I came out of this with as we were talking, you know, the whole strength part was fascinating, was that we don't often think about the value of efficiency. We think about the brute force of big, strong and moving big things, particularly guys, you know, the egos of how much can you bench mindset. 

[00:41:39.100] – Allan
But if you can move more efficiently. Then you're moving more weight without that additional muscle mass or effort. And I think that's a key thing that a lot of people miss, is that,  you'll see them.  We used to call them Grandpa strong or farm boy strong where they're wiry and thin. But somehow they're a lot stronger than you would ever give them credit for. And it's just because they have good movement patterns.

[00:42:07.380] – Allan
They work outdoors, they they do their things and they've just developed good movement. And they're efficient. They're very efficient with the way they're using strength.

[00:42:15.870] – Rocky
And the brain itself, the brain is the governing wire here in terms of the ability to shrink levels or force production. However, you'd like to consider it, if your body is in a compromised position, the brain is going to lower the level of forced production as a protective mechanism so that you don't get injured more often than not. So if you bring yourself back into a more structurally integrated place, that is balance where the joints can communicate and they have this beautiful, connected, integrative relationship with each other, then the brain is going to say, hey, we're good.

[00:42:52.830] – Rocky
Let's let's go for it. Let's let's exert more force. So that brings into question what strength really, what is strength? Is strength just your ability to produce force? If so, I can actually get somebody stronger in just a matter of seconds. Like, for instance, just have them do some particular exercise where they're challenging their strength level and then give them a movement that draws them back into better alignment, whether it be a mobility drill or actually strength exercise or maybe it's honestly just using the foam roll and hitting some target spots that have been drawing them out of alignment and then have them try that same movement again and reassess their strength levels.

[00:43:36.210] – Rocky
And I can easily make it so that their strength levels elevate then compared to the initial time or, you know, opposite in the spectrum, I give them the wrong thing and their strength levels decrease because it's pulled them further out of alignment. We're constantly in flux. And the other thing I'll say is that everyone is has a tendency to do the movements they are good at and not necessarily the movements that they need to improve upon. We focus on our strengths and neglect the areas where our bodies struggle to move into and out of.

[00:44:12.840] – Rocky
So everyone that goes to the gym has a certain program that they follow. And if they change the program around, they're still going to be a couple of exercises they'd like to do. And that's good to some degree, we have certain movement. So and then we reinforce that. So we never ask the question, well, where is it that I'm weak? Where where do I need to actually move my body? Where do I not go? Because  the less we go there, the more likely the brain is just going to negate that movement entirely. So we're not going to know how to experience it. So a key here to get the body to be more efficient is to explore all movements that we can create. And  that takes time. But it's a nice process nonetheless.

[00:45:00.810] – Allan
And that's why I appreciate the self realisation as I thought back of looking at myself in the mirror, because I do think there's there's a lot of improvement that I now see in myself that I think I was a little bit blind to before. If you're hitting your numbers, you know, I've got that deadlift down to about where I want it for this age. I've got that squat and now my bench press is OK, but it could be better, you know, kind of thing. But the bilateral Push-Pull level stuff that was always been out there and I just see a huge opportunity for for me to improve. 

[00:45:33.990] – Rocky
Yeah. Well, I love the fact that your listening audience at the 40 Plus Fitness podcast, obviously you might have some under 40, but that's about the cutoff point for those that have been exercising all their life in the conventional way.

[00:45:48.210] – Rocky
And and repetitive action, shoulder impingement could be considered repetitive stress syndrome for bench pressing repetitively over time. Right. It's not just carpal tunnel, but somewhere along the way, in the forties, we start to realize, oh, OK, this I got to think of my future in longevity and do I want to go through surgery after surgery of replacing this joint or that joint and so on. Now we have to rethink the way in which we exercise. And it's not just about the mating ritual of life in the 20s and trying to find your significant other in a bikini on the beach or whatever it is.

[00:46:24.570] – Rocky
We actually have to think about what true fitness and health is for me as I go into my 50s, 60s and beyond. So  the routines that we've been following, bodybuilding based circuit machines in the gym and those type of things have had their time in the sun, I guess. Now it's time to rethink how it is we want to treat our bodies as we go into the summer of our life in the autumn and so on. 

[00:46:50.390] – Allan
Now, Rocky, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:47:00.860] – Rocky
Wow, that's a great way of defining wellness. You know, I don't give a lot of recommendations on nutrition because that is a science unto itself that would require an entire lifetime to focus on. There are certain things that I have a tendency to lean toward, and that is food not made by man. So those that are found in nature and hopefully those that are grown in that manner are the things we might want to put into our body that we're working with. Staying away from from processed issues.

[00:47:38.720] – Rocky
So the fittest. Well. I guess would have to think about what fit is fit for me is the ability to have the ability physically to pursue whichever activity I so desire. Now, it may need some conditioning. For instance, I enjoy surfing and mountain biking. But if I were to start to change my enjoyment towards, say, oh, maybe running or basketball, well, I'm not in running or basketball shape. I am in surfing and mountain biking shape. So I might have to create a kind of a different approach to that in order to get there.

[00:48:25.100] – Rocky
And happiest. Happiest. All right. Happiest is we're talking a mood that can change at any point in time that actually can shift much more readily and more quick than, say, healthy and fit. But happiest for me is community service, because getting outside the self. Anything that's self-serving. I guess healthy and fit would be more the self. Focused the centric way of of helping to create wellness within.

[00:48:57.460] – Rocky
But then we have to think of the other aspect, the duality of nature and how I find happiness is going outside of myself, doing things for others without being found out and not telling anything to anybody about it. That's that's a huge one for me. OR just offering things out to the community. For instance, since we've been in sheltered in place March 16th, we've just opened up online exercise for the community at large, senior fitness classes, kids, P.E. classes, Spanish speaking classes, webinars for health and wellness  and asking nothing in return, just simply putting it out there for the community free of charge and whatnot, because that's hopefully that's what we do, is we help each other out and and we we grow as a society and help one another. So I think those for me, those are strategies and tactics that I would take. 

[00:49:55.700] – Allan
Thank you, Rocky. If someone wanted to learn more about you, learn more about what you're doing and your book, Return to Center, where would you like me to send them? 

[00:50:05.950] – Rocky
Rockysnyder.com.  You can go to rockysnyder.com. You can also go to YouTube, because the one thing I didn't mention about the book is within the book we have embedded these little QR codes. So as you're reading through the book or the e-book, which will soon be released, probably by the end of July, if not right about now, you'll take that QR code with your phone and just scan over it with your camera.

[00:50:32.470] – Rocky
And instantly, a YouTube video pertaining to that drill or concept or exercise will appear on your phone to give you even more insight and it'll be maybe two to four minute video. So it's hopefully going to be more like a pocket personal trainer, which will give you even more information than the written word would. So they can they can go to the YouTube channel that all the videos are housed on, which you can just search my name, Rocky Snyder, CSCS, which is certified strength conditioning specialist.

[00:51:03.160] – Rocky
And we've got hundreds, literally hundreds. I think I'm up to about 400 videos on there. And some of them are the ones I spoke of earlier about the community service where if you are, say, 60 plus or more and you want some movements for you or your say 40 and you want to learn how you can get a workout just using a backpack only, there's a whole bunch of different things you can check out.

[00:51:28.030] – Allan
Cool. Rocky, thank you so much for being a part of 40+ Fitness. 

[00:51:32.970] – Rocky
It's been my pleasure. And I just appreciate the opportunity to come on in and share and and I hope that somebody finds some good within the pages of the book. And if you do, I'd love to hear about it. You can email me rocky@rockysfitnesscenter.com. I'd love to get feedback whether you think it was a good book or not. Let me know. I take criticism, I guess. No, I don't take criticism very well. I'd like to say I do, but I'm not that big of a person. 

[00:52:00.730] – Allan
It was a good book.

[00:52:02.080] – Rocky
Thank you.

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The micro-workout plan with Tom Holland

In his book, The Micro-Workout Plan, Tom Holland shows us how short duration workouts can add up to huge fitness gains.

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Allan (02:30):
Tom, welcome to 40+ Fitness.

Tom (02:33):
Oh, great to be with you.

Allan (02:35):
You know, as trainers, we know the number one reason that most people give us that, you know, I can't work out. I don't have time to work out. That's the reasons. I just don't have enough time in the day. I think with a lot of people idled during the pandemic stuff, they had a lot more time. But then they didn't have a gym.

Tom (02:54):

Allan (02:54):
And so, you know, there's a second reason and I actually struggle with that too. Cause I'm one of those guys that become a gym rat, I love going in the gym and pushing bigger weights can and still do this at home. But your book, but The Micro Workout Plan: Get the Body You Want Without the Gym in 15 Minutes or Less a Day, is really, really cool. I think this solves both problems pretty quickly. And you've got like 30 workouts in there. They give a lot of variety and a lot of opportunity and they're all things that we can do basically with nothing more than bodyweight and dumbbells.

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Tom (03:31):
Yeah. And you know, I'm like you, Allan, I still go to the gym. I love going to the gym. I've been, you know, spent the better part of my life in a gym, but you know, it's an adjunct, right? So as you know, it's what we do outside the gym that really matters as well. It's both that are important. So yeah, this new book really excited just came out a couple of weeks ago, and it's to help those people that, you know, as well will say, Hey, you know, I don't always want to go to the gym or I don't want to go to the gym and I just want to feel better. I want to look a little better on a, lose a couple pounds. I don't want to be in pain. I want to be able to go golf or do whatever I do without pain. So, you know, I know a lot of people will hear micro workouts in 15 minutes, but if you think about it you know, we're generally, even if you go to the gym, you're doing like five minutes of abs, and five minutes of arms and five minutes of chest, which kind of just breaks it down into manageable chunks and you can do five, you can do 25. It's just making it accessible and easier for the average person.

Allan (04:28):
Yeah. You know, I train online as well as in the gym. And you know, most of my clients that are online are online because they don't want to go to the gym so you don't have to go to the gym. And that's what's I think is really good about all this is, these are all things that you can do in your garage, in your living room. Really, really simple but effective exercises. I really liked the workouts that you have in here. Now in the book you, you go through and identify the five components of fitness. Would you mind going through those?

Tom (04:59):
Yeah. So, you know, back when I was studying for all this, the certifications and then went on to get a master's degree and they talk about constantly these five components of fitness. And, you know, most people, I would argue, Allan are doing one, right. And it's what they generally love to do and what they're genetically predisposed to do. But for those people who don't know, it's you know, muscular strength, you know, lifting heavy things, muscular endurance, being able to do it for a longer period of time, cardiovascular endurance, so basic heart health. And then you have flexibility and there's a lot of debate about that. I'm sure you've done numerous shows and you know, constantly we're talking about importance or, you know, when and where about flexibility and then the steps would be body composition so that, you know, the amount of body fat you have and just your body composition as far as body mass and body fat. So all five of those things are important Allan. And most people again do one, maybe two consistently, and we need to do all five.

Allan (06:01):
Yes, I agree. And I would throw a sixth in there if you don't mind. I put balance, you know, as we get older and you've mentioned this in the book, you know, if we're building strength we're more resilient for the fall, but you can also train some balance in there too. So I always throw in balance because.

Tom (06:18):
We are totally aligned Allan. I just did a show myself about that very thing. There should be a sixth component. So I'm a hundred percent with you and I'm surprised that they didn't include it. And I think they should going forward. Absolutely.

Allan (06:32):
Yeah. Well, you know I guess what, you know, 20 years ago, no one over the age of 40 would have even thought about working out. And so now it's, you know, as we have the baby boomers coming through, you know, there's a larger and larger contingent of people that are over 50, over 60, over 70 and even though we're 80, that are still training and active. So, yeah, that's all going to come about. And all of these are really important for us to train. And you have workouts across the board that do those, which is really cool. Now I liked one thing that you put in the book because this is the way we use our words, you know, when I was an auditor I always knew the way I wrote an audit report was really, really important. The words I used in that audit report, how they would affect the audit committee, how they would affect management. And so you spend a lot of time working on the words that you use in report. And then when I started training people, I realized, wait, it's, this is kind of the same thing. If, if I'm using the wrong words, then that doesn't work. If they're using the wrong words, I kind of have to pick up on that. But you list two words in the book that are really, really important for people to avoid.

Tom (07:45):
Yeah. It's ONLY, and JUST. And, you know, I even find myself slipping occasionally and using them obviously in a different way but in the wrong way. So when people say Allan, you know, I only walked two miles today, or I just did, you know, three minutes of stretching. My response is you have to take those words out of your vocabulary because science just contradicts it. So, you know, I always use the example of three, 10 minutes, bouts of exercise, use cardio, as an example, has the exact same benefit as one continuous 30 minute bout. And I would say, and I'm sure you'd agree to it. Actually, if you do three 10 minute bouts, you can actually push yourself a little harder, depending on what you're doing. So there is no workout that is too short and, you know, minutes literally matter when it comes to overall health and wellness and you don't have to do an hour, you don't have to do a half an hour. And it's what you do throughout the day. Again, that truly, that all adds up.

Allan (08:48):
Yeah. As you put in the book, the government guidelines, you know, they're going to say we should do 150 minutes at, or 75 minutes at, you know, extreme or intense. But there's no magic to that. There's no, it doesn't all have to be done in one workout. You know, it's not like you, you need to put that two and a half hours in, in one hour increments or even half hour increments at that point. Your book in the exercise you have in there, there are five minute blocks. And they allow you to pick and choose so that you're getting across all those different components of fitness we talked about. And then with that, this now kind of defines your fitness perspective, philosophy that you call excessive moderation. Could you describe that for us?

Tom (09:37):
Yeah. I love talking about this. It's just over the years, what I've found is, you know, the secret to talking to TV soundbites is not doing most people do a lot of exercise a little, right? New Years rolls around, you get all motivated. You go to the gym, we all know we're all guilty of that at some point in our lives. And you do a lot for a short amount of time and either get burnt out, injured, or generally both. And then you don't do anything. And the true secret, if there is one, and I don't even like using that term, but it's doing a little bit, a lot. So that's where the whole philosophy of excessive moderation and shorter workouts done throughout the day it's being consistent. And you and I talked about that, you know, before the show even started, it's about consistency. That is my most important metric. And was back when I was a trainer, is just show up. That's the most important thing is how many times you exercise, then we can talk about, you know, what you're doing, but showing up, not just in fitness in life is one of the major keys to success.

Allan (10:40):
Oh yeah. Showing up is 90%. If you're there, you know, that's what I tell some clients, you know, they'll tell me they're just not quite motivated. And I'm like, okay, go to go get on the elliptical. If that's what you got in your basement, get on that elliptical, get on the rower and go for five minutes.

Tom (10:57):

Allan (10:57):
And after five minutes, if you're not feeling it any more, cool, just wrap it up, go take a shower and go to work. But most people find is they get in there for that five minutes. Like I said, if they did a five minute block of one of your workouts, then immediately, they're probably gonna, you know if they have the time they're gonna want to go ahead and say, well, I did that. I did that cardio work, I'll go ahead and do a stretching block.

Tom (11:19):
Yes. Yeah. It leads to more, it's a snowball effect. And that's why you just have to get out the door right back when I was doing iron man, I still do them, but you know, truly racing and you know, we're not motivated all the time. You and I, and you go, I just have to get out the door. I know that in three, four, 15 minutes, it's going to start feeling really good.

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Allan (13:58):
Yeah. When I was training for a marathon, and I was in Washington, DC and the gym I went to, they had a limit of 20 minutes on any 1 machine. So I'm like, I need to train for time. And so I just say, okay, well, I'm going to do this 20 minute block. And so I put my name on the list and then I do my 20 minute block. And then as soon as I finished the 20 minutes, I just looked for another machine that was open. And then I go do a 20 minute block there and another 20 minute block there and another. And so as a cross training that was happening because there's just different types of machines, you know, climber, rower, all kinds of stuff. And what I found was that, you know, I do a 20 minute block and I'd say, okay, well, I could just quit right now. But it just kinda got into my blood. It's like, no, I can, I've got 20 minutes. I can go do another block until they kicked me out of the gym, which happened.

Tom (14:46):
Well, let me give you a funny story about that is back, you know, I started as a trainer for many years and then working for different fitness equipment companies that consultant, and I learned that all of those machines have codes. Cheat codes, where you can hack into the machine. And you know, if it's set for 20 minutes, you could hack into it and make it go continuous. So back when I was training and you know, occasionally you do like a 20 minute or 20 mile run at the gym. Now, obviously, you know, someone could come up and kick you off, but I would hack into the machine so that it would go, cause I wanted full credit. Allan, I didn't want to do like a 10 mile, 15 mile run and not see 15. It's a mental thing, right?

Allan (15:23):
Yeah, it is. It is. Well, what they did was they had a sign up sheet and yeah, the machine only went to 20 minutes. So they had all 20 minute blocks. And so they told you that you go on you write your name and then you do the 20 minute block and you set your time. And people would be walking over, looking over your shoulder, employees and other people that wanted to use the machine because they were on the list and it was a very busy gym. There was a reason that they only gave us 20 minutes, but I was just like, okay, I'll go off of this machine, go there. And for me again, I was looking at, it was time. I was not training for distance because I said, you know, for me to be able to do something, it's really building that endurance to just be able to keep going.

Tom (16:06):
Yeah, that goes both ways Allan. And now I have to chunk it. So if you think, if you are doing a longer day, you go, Oh, I gotta be on this for an extended period of time. He say, well, no, I'm going to break it down into three 20 minute chunks or whatever that makes it. So there's so much of the mental game that is involved in what we're talking about. And you have to figure out those tips and tricks that work for you.

Allan (16:26):
Yeah. So we talked about consistency, but there are two other, I guess, what I would call attributes of excessive moderation and that's quality and intensity. Could you talk about why those are so important?

Tom (16:39):
Yeah. You know, I just did, I was talking, I talk frequently about like, you know, there's new thing as many reps as possible and things like that. I don't care how many pushups I do. I don't care how much weight I lift. Oftentimes when I am in the gym, people will come up to me and say, are you hurt the last, because I'm doing dumbbell curls with 20 or 25 pounds, but I'm about quality. You know, if the goal is to activate muscle fibers, you actually want to make it challenging. Right? So if I can do a hundred really bad pushups or I can do 30 really good ones. And if my goal is to change my body and to be healthy, I don't care about the number. So that goes to the quality of the exercise. You know, form is everything to me. And then intensity, we need to vary those things as well. Whether you have your easy day or your hard day. And that's why if you're doing a 5, 10 minutes, 15 minutes, with a cardio blast, if you're doing true tabata, that's four minutes of brutal anaerobic work. So the shorter we go, if your goal is to maximize your time, then the intensity goes up, but we need variation in that as well.

Allan (17:47):
Yeah. For a lot of people, they would think that quality and intensity kind of contradict each other. But if you watched the CrossFit workout where AMRAP, people just flopping around and you know, I'm like, okay, that's great until you break, so you got to have the quality of the movement. And then yeah, we've got to go to an intensity where we're pushing ourselves. But we're not going to change, you know, we need that stimulus to change. So that's enough if you don't do it right, you're risking hurting yourself and you know, over 40 you hurt yourself. That's a setback, that's a setback you don't want to have.

Tom (18:23):
Absolutely. And that is the secret to, you know, there's the top three things that I'm all about. It's the access of moderation, but it's also not getting injured. You know, our job in the fitness industry are threefold it's to get people the greatest results in the shortest amount of time with the least likelihood of injury. And that third component is oftentimes left out. A, because you know, the fitness professional doesn't know or B, they're just, you know, they're falling prey to their ego and what the client wants, but, you know, I've done an insane number of races in my life, but I'm injury free because it's about quality over quantity. There are exercises I just won't do because the cost benefit doesn't make any sense to me. I go, why would I do that? You know, when the risk of hurting myself is so high and the benefit is really not there either. So, you know, there's too many exercises to choose from Allan.

Allan (19:14):
Yeah. And that's why that's one of the areas I've, I guess I'd say I've always struggled. I'm not going to say I'll ever get over this, but it's that ego over capacity. And so, you know, I tore a rotator cuff training for a Spartan because I just wanted to get really, really strong. And as I got really, really strong working with my trainer and you start moving heavier weights and heavier dumbbells, and I was like, I'm just going to do overhead press with heavy, heavy dumbbells and pop there goes that arm.

Tom (19:46):
Yeah. And we all have those moments and hopefully we learn from them sooner rather than later. And it just happens. We're going to have those obstacles and it's human nature, right. To compete.

Allan (19:57):
Yeah. Which is why when you were talking about your timing, your tempo of your lifts. You know, the concentric is fast and the eccentric is slow. So you're doing a two to four count. And I'll tell you, when you take half of the weight that you would normally use on any kind of work and you go two seconds up and four seconds back, that's intense.

Tom (20:26):
Yes. And you know, it's so crazy. Allan is my first true fitness job back when I was about 18, 19 years old was a summer job at a Nautilus facility. And it was the old school, you know, I'm 51 going way back, but it was the old school machines that Arthur Jones came up with. And we were taught, I was taught for the two, four second counts. And to this day, I still do this. And the crazy thing you talk about coming full circle is now I'm the fitness advisor for Nautilus, but from, you know, age 18, it was just it made sense to me to have that slower repetition. Isn't that to be perfectly six seconds, but just contracting and controlling that movement throughout the entire range of motion.

Allan (21:08):
Yeah. Now another way that we can get excessive moderation is just looking at ways that we wouldn't necessarily call a workout. And that might mean, you know, parking the car a little bit further away from the building, using a flight of stairs or two flights of stairs rather than the elevator. And I think with the social distancing, that's probably gonna be happening a lot more. But the term is called NEAT. It's an acronym. Could you kind of go into NEAT what it is and why it's important?

Tom (21:39):
Yeah. And I think it's, so it needs to be talked about so much more so as we are doing the show, I am walking around, I have a standing desk and I am always moving and that adds up. So it does come down to simple math. Let's assume a person goes to the gym three times a week for an hour, and is on the cardio machine for 30 minutes out of that, you know, they're going to burn 10 thousand calories or what the number is so it matters. And that helps, but it's what happens outside the gym, as we were talking about earlier, that adds up enormously as well. So, you know, non-exercise activity, thermogenesis is what that acronym stands for. And it's basically the calories we burn while fidgeting, while you know, just the movement we do throughout the day. That seems so insignificant, but it goes down to Allan, we all have those friends who you go, how is that person? So skinny, you know, I see what they eat and they might not be going to the gym as much, or if at all, but they are moving and burning hundreds, if not a thousand calories or more per day than someone who is not doing those things. So just that movement that we may consider to be insignificant really matters. And, you know, the modern day environment has taken almost all of that out, which is a huge problem, as we know.

Allan (22:55):
Yeah, there's a term called eating like a bird. And its that you're not eating at all, but birds eat a lot, but they're moving so much. It's kind of, they used it backwards if you're eating like a bird, which we are, you need to move around a lot to burn off that food. And unfortunately we're eating like, we're actually eating like birds, but not eating like birds.

Tom (23:16):
That's a perfect analogy. That's so, yeah, exactly. Right.

Allan (23:20):
Tom, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

Tom (23:32):
Three tactics to stay well. So I would say, and start with what I start my new book with, is that you have to believe you have control. You know, we have to start from that. You know, so many people due to bad information and bad articles and bad science is the belief that their genetics and their situation has predetermined them. And they'll never be the healthy weight. They'll never be able to achieve what they want. And my lifetime has shown, you know, clients who have so far exceeded expectations. So it's that first belief that, Hey, you know, you have control, there are three things we control. How much we move, what we put into our mouth and our state of mind. And that's amazing. So you have to start with that, and then you just have to experiment, you know, when people say to us Allan that they don't like exercise you.

Tom (24:18):
And I both know that that means they haven't found what they enjoy yet. And it just takes, you know, trial and error to get there. And then finally, and that goes for food too, by the way, healthy food, healthy exercise, you just have to experiment. There's so many options for everybody. There's no one way. And then finally we don't, unfortunately, you know, success in exercise has been two-fold. It's the number on the scale. And it's what you see in the mirror. And if today's pandemic, doesn't teach us completely how important being healthy is eating healthy, you know, our immune system, exercise. So you don't judge the success of your fitness program based on a number on a scale. And it's about, as you said, feeling good, being happy and living a long, healthy life. And we're going to be 60, 70, 80, 90 years old. I want those years to be quality years and enjoying everything that I want to. So that's what it comes down to.

Allan (25:14):
Cool. Thank you for sharing that, Tom, if someone wanted to learn more about you, more about the book, The Micro Workout Plan, where would you like for me to send them?

Tom (25:23):
TeamHolland.com is the website. and then TomHfit is basically my Instagram, TomHfit is my Twitter. And they can learn all about that too at teamholland.com.

Allan (25:38):
Great. You can go to 40plusfitnesspodcast.com/438, and I'll be sure to have the links there. So Tom, thank you so much for being a part of 40+ Fitness.

Tom (25:47):
So great to speak with you. And I'm very jealous that you're in Panama to say you figured it out fitness and Panama. So, congrats. That's awesome.

Allan (25:56):
Thank you.

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Another episode you may enjoy


May 25, 2020

Get fitter, faster, and stronger with Krista Stryker

Krista Stryker shows us how to get fitter, faster, and stronger with her book, The 12-Minute Athlete. You can find the full show notes for this episode at 40plusfitnesspodcast.com/435.

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Allan (02:18):
Krista, welcome to 40+ Fitness.

Krista (02:20):
Thank you so much for having me.

Allan (02:23):
Now your book is called the 12 Minute Athlete: Get Fitter, Faster and Stronger using HIIT and Your Body Weight. And you said something at the very beginning of the book that I need to start adapting to, adopting, I guess for lack of a better word is calling people athletes. And I think too many times we think of athletes as guys, guys and gals we see on TV and we don't often think of ourselves as athletes.

Krista (02:51):
It's true. I definitely never considered myself an athlete, until you know, five years ago or so. It's just this kind of belief in our society that we look at these people on TV and we think they're the athletes and they can train hard and do these amazing, impossible seeming things, but you know, we're more mere mortals and we could never do hard things like that. And I really like to kind of help bring out everyone's inner athlete because I really do believe that everyone can have some sort of movement that gives them joy and that we all really are athletes.

Allan (03:36):
Yeah. When I first got started into all of this, it was, it was actually a tough Mudder that I wanted to do with my daughter because she was getting into the CrossFit and doing, you know, these mud obstacle races and really enjoying herself. And I was thinking, you know, I don't want to be the father that when my daughter says, Hey, I'm going to go do this thing, that I'm the spectator. I'm like, no, I want to be there with her. I want to cross the finish line with her, I want to do those things. And at the point where I made the decision and then the commitment that that's what I was going to do. I was nowhere near being able to do a tough Mudder. Eight months later, because I had that mindset of getting there and being there with my daughter. I did it! Now that was fairly athletic. When I was younger I did a lot of athletic things, but it doesn't have to be tough Mudder. You know, as you put in the book, it's like you just be an awesome grandmother that keeps up with the grandkids when they run from the monkeys to the lions, you know, being an athlete just means performing very well at the things that you want to do in your life.

Krista (04:39):
Exactly. So well said.

Allan (04:42):
Now, many of us don't have access to a gym or periods of time when we don't have access to a gym. You know, and when I was traveling a good bit for work, you know, sometimes you staying in a hotel and the gym they have isn't really equipped to do the things that I wanted to do. So we, we go to using body weight and I think a lot of people miss out on how effective body weight can be. Can you talk about some of the benefits of body weight exercises?

Krista (05:09):
Yes. I am a huge, huge fan of body weight exercises for so many reasons. Like you said, one of the main reasons is that you can really do them anywhere. So if you're traveling, if you're sick at home, if you're, you know, in a park outside, you can still work out and really, really get an effective workout that way. Another thing that I really love about body weight type training is that you can really scale it to make it either much easier if you're starting at beginner level or much harder if you're more advanced. And so you look at something like a basic pushup, it seems pretty simple, but a lot of people, I'm sure you know, can't do a proper pushup. So The way to work at that, if you break it down into steps. So the way I like to do is with the hands elevated push up because you can really gauge that progress. You start out on something higher, like a wall or a counter top, work your way down eventually to the floor. And now if that gets too easy, then there's so many ways to make it more challenging. You can work for the one arm push up, you can do explosive variations. Bodyweight training is just so cool because there are always ways to bump up the level or to break it down if you need to build up more strength in order to get that full exercise.

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Allan (06:42):
Yeah, I was, you know, I trained various people even though we're all over the age of 40, I have some that are relatively fit and some that are just getting started. And so yes, the counter at the countertop, the countertop pushup is kind of a staple for me for most people that are just getting started, make sure you're wearing skid resistant shoes cause the tile floor can get slippery. But yeah, the countertop is an excellent way for you to start getting stronger in the chest and get that pushup. Whereas then I have other folks that are a little bit more athletic and been doing this a bit longer and you know the dive bomber, which you demonstrate in the book, you know, I'm like here, here's a pushup. This is going to be hard. And they'd do it. They'd go do it in the workout and the next time I hear from him it's like, Oh God never had me do that again please. And of course it's in the next workout cause that's what a family wants to hear. But it's with body weight and you just, all you've really done is taken your body weight and by changing the leverage and changing things up, you've made it much more difficult or much easier depending on what a trainee needs, which you need.

Krista (07:46):

Allan (07:47):
And then I think one of the other ones you talked about this a little bit in the book is that you know, with body weight, the likelihood of you actually hurting yourself is lower.

Krista (07:55):
It's so true because you don't have heavy weight around. And I'm going to drop something on your foot. You're not going to do some crazy thing with the overhead squat and tweak your shoulders. There's so much less likelihood of injury or body weight training. It's very cool. And it's super functional. So usually what I see with people who start training body weight exercises more there, their whole body starts to work together better. And so any nagging injuries and stuff, they might just go away, which is amazing.

Allan (08:30):
Yeah. And that is probably what I would say it'd be my favorite part of body weight exercises is almost every one of them that you would be doing theirs. There's a functional aspect to your life. So if we're talking about, you know, body weight squats will we squat sit every day and the ability to have that leg strength to do that is very, very important. And because we don't have a huge load on our shoulders, particularly early on, you know, with just doing body weight squats, you know, we're less likely to hurt our knees because again, if we're doing the squat poorly, we won't be able to do it very well with body weight. But if we put load on there, then the likelihood of injuring ourself is so much higher.

Krista (09:09):
It's so true. It makes me cringe every time I go on a gym and someone's doing heavy squat and their squat form is so bad. I just want to help them get them to do body weight squats. But people don't, people don't always know about the things to do.

Allan (09:26):
Yeah. And, and you know, with, with the gym that I run, you know, I actually have to go say something. I used to when I was training, when I was training, he was training people in up and I was like, if they're not my client and you know, I'm not going to butt in that I'm doing my workout. They're doing theirs and I'm just watching them from the side of my eyes so that they don't kill themselves. But it's okay. I gotta be ready to go grab a weight if someone starts to fall. But other than that, I'm going to ignore them. But now running a gym, it's like I see someone, I was like, I need to go. I need to go talk to this person. We'll have a little conversation. They may or may not listen to me, but you know, I just don't, I don't want someone to get hurt. So, but body weight exercises are kind of cool thing about them is it's very difficult to hurt yourself. The progressions there.

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Allan (12:29):
I'd like to talk about progression. I talked about, you know, two kinds of extremes: the counter push-ups versus the dive bomber is two different levels, but there are lots of different ways that you can make these exercises more progressive.

Krista (12:43):
So many ways. So if you, like I said, if you can do the basic kind of full version of what you think of the exercise, then you can start, there's a couple of ways to make it more challenging. You can work at unilaterally so you can take a bit bodyweight spot. Well instead of going down on two legs, do a one legged squat or pistol squat and that will make it significantly harder. So that's one way. And from there, you know, you don't typically go from that body weight squats straight to the pistol squat, you do the progressions of the pistol squat to help build up that strength. Or you can add, apply a metric aspect to this. So that means jumping, explosiveness, all that. It's going to make it much more challenging. And see the typical athletes, when you think of track athletes and basketball players and they're doing all that stuff, they're not doing heavy weights. They're doing a lot of body weight training, a lot of plyometrics training to build up, you know, maximum strength and explosiveness. So this stuff really works.

Allan (13:51):
Yeah, and another one I like to use a lot is tempo. You know if you using, you know, one of the cool things about plyometrics is you're applying power and it does build explosive power. But if you really want to see how strong you are, particularly when we're talking about body weights, slow down, can you slow down the movement where there's no momentum and you're having to hold yourself under that tension for a longer period of time. It gets a lot harder.

Krista (14:20):
Yeah. Like to actually, one of the ways that I love to help people build up strength for things like pull-ups is those really slow negatives. They're brutal, but they really weren't. And you can do that with so many different things if you know,

Allan (14:34):
once you've gotten yourself to a point. Absolutely. I mean, so you want to have some base level and then once you start really trying to work the pull ups and then yeah, then doing the negatives is really good because you're kind of at that point, if you're close to being able to do the pull-ups, you kind of reached almost, I'm not gonna say an intermediate, but you're at a higher level of training because you've been doing some other pulling movements. So I really do like how you take someone through each of these progressions to help them build out their strength until they're able to do the exercise properly.

Krista (15:05):
Yeah. And it's also helpful for your mindset. A lot of people look at something like a pull-up if they've never been able to do it before and they just can't even picture themselves doing it. It seems so hard and impossible. But if you just break it down into these little steps and then every time, you know, every couple of weeks or so, depending on how fast you're making progress, you bump it up just a little bit more. It just becomes so much more doable in your mind. And it just helps people like really accomplish big scary seeming things that they never would've have done if they were to just go towards that higher level thing to begin with.

Allan (15:50):
Yeah. Now in the book you also get into, HIIT training, which is high intensity interval training. Can you talk about some of the benefits of HIIT what it is and how it helps us?

Krista (16:02):
Yeah, so HIIT training, it's a style of train that basically your training or working as hard as he possibly can for a very short amount of time and then you rest. And so there a differnt kind of intervals that you've been set up. I tend to like doing like 30 seconds, anywhere between 10 seconds or 30 seconds. Yes. And what you thinking about during a HIIT workout is essentially, I like to tell people like, think about it. Like you're sprinting during that work period. You really want to give it your absolute all. You want to feel like you're not really holding back. And the, one of the huge benefits of HITT training is like very short. So a lot of people think that they need, you know, 45 minutes to an hour to get in a good workout. Especially like a cardio workout. The HIIT training, for like 12 minutes and people to try them.

Krista (17:05):
If they're really pushing themselves and their at the level that they are able to push themselves that hard. You know, they walk away just like spent afterwards and that's the, that's what a good HIIT workout does. And the type of like you can add so many types of different exercises for this, for HIIT workouts. But one of the things like I like said, do jump roping exercises or like we're talking about plyometric exercises, burpees, things like that where you really feel like you can just push really hard during that workout and yeah, it's kinda, it's going to really, really help your overall stamina helps your VO two max. It was all these scientific studies that show that a HIIT workout, between 10 and 20 minutes, has the same cardio benefits as a moderate intensity workout. That's more like 45 minutes or so. Or a HIIT workout might actually have more benefits, which is super cool.

Allan (18:10):
Yeah. For the record, I do have a jump ropes at my gym. So little bitty gym, but I do, I did buy some jump ropes. And so you know, a couple of different things that you said there that I want to emphasize because you know, a lot of people misconstrue just interval training with HIIT training. And I think that that's kind of, you know, when I hear someone say, yeah, I did a 45 minute HIIT training, I'm like you can't do a 45 minute HIIT training. He's wiped. And so I think, you know, one is the intensity. And the way I like to describe it is imagine you're walking through the woods with your baby granddaughter and your arms, and you see a bear and you have to run from that bear.

Allan (18:59):
And if your work sessions, 30 seconds, if you stop, if you slow down, that bear is going to get you and your grandbaby. So you're going to run with every bit of energy that you have, like there's nowhere else for you to go, nothing else for you to worry about. You're just going to run as hard as you possibly can. That's that intensity. There's a set period of time and then you're gonna have a recovery, you know, so now that you've read the bear stopped chasing you and you're walking through the woods when your rest is over, if it's 10 seconds or 30 seconds or whatever your rest interval is, oops, there's another bear take off. And typically for most people, you know, six, eight, maybe, maybe 10 of these rounds. It was about all the work you really need at that point. You're not recovering and you're just spent.

Allan (19:44):
And I think if you're really doing HIIT right, it is, it's very short. It's very intense. And then it's done. And you know, one of the, one of the styles that I want to talk about this in just a second, is a style called Tabata. And that quite literally can be done in four minutes. And it's really, really cool. But there are all these different intervals that you can set of how you want to go about doing the work, doing the recovery and training yourself to, cause it's working, your cardiovascular, whatever work you're doing, you're getting some work. There it balance or endurance or strength cause I've seen all kinds of different exercises that can be done in the form of HIIT.

Allan (20:25):
But I would caution if you're going to do HIIT training, do it with body weight. Don't, don't try HIIT training with equipment. You know, sometimes I've seen people try to do things like some barbell movements and things like that and the form just breaks down and the likelihood of hurting yourself does too. So you do not need equipment. This is a HIIT, should be a body weight training period. And that's just how I feel about it. And that's also very important. And then the other point is, and I'd like to talk a little bit about this is the recovery, because it is so intense that for most of us it's not something we want to do every day.

Krista (21:03):
Yeah. For, for most people, you know, even two or three times a week is corny. I definitely try and recommend it at least twice a week and you could do it, you know, anywhere up to four times him to week would be ideal or if you're at a really high level, but you really don't even need that.

Allan (21:22):
And so to me it's just making sure that you're giving your body the opportunity to fully recover before you try to do this again and you'll know it, you'll know if you're not doing it because your performance won't be nearly what it was before you are doing jump rope and you know, you realize, okay, I can basically, do you know whether you're doing the double unders or the singles, if you're counting, you'll start to realize, okay, the first interval I did this many, and then the second interval was a little ass and then a little less and a little less, but you come into that next workout. If you haven't really recovered, you're not hitting those same numbers. So pay attention to your recovery and you can get a lot of benefit out of HIIT.

Krista (22:01):
Yeah. And that's, I mean, that's one of the reasons, one of many reasons, I really encourage people to track their reps. And as annoying as it can be to count during an interval. You'll know whether you're not recovered, whether you're feeling sluggish that they, and you'll know whether you're making progress or not. So if, you know, the first week you sit there and you're only able to do six, burpees in 30 seconds, and then a few weeks later you're able to do eight. That's awesome. But you wouldn't know that unless you turned it.

Allan (22:32):
Yeah, absolutely. Now, I mentioned earlier about Tabatas, I love Tabatas because they answer the question, well, I just really don't have that much time. Tabata solves that problem. can you talk about what it's about is the kind of the origin story and then just, you know, it's the structure and some basic examples of, of how we can use that structure.

Krista (22:56):
Yeah. So Tabata was developed by, you know that persons name, they are good friends. His name, he was, he's from Japan, I'm blanking on the his name.

Allan (23:04):
Yeah I blank on his name all the time too. Don't ask me. The Japanese guy.

Krista (23:12):
Yeah, it's definitely super cool. Anyway, he found that this specific structure where it's 10 seconds reps and 20 seconds work. So for eight rounds is incredibly effective. But the key is with those 20 seconds, like think of it like I liked your bear analogy. You have to go as hard as you possibly can for this to be effective. You can't just breeze through tabata workout and think that it's going to give you great results. You have to go super, super hard. And so like you said, with the interval workouts or HIIT workouts, body weight training is perfect for that. So it's classic bottle workout is sprinting. 20 seconds sprints, 10 seconds rest, eight rounds and like believe me you will be. You can also do it with various other body weight exercises, jump roping, burpees, all those types of fun things. It's not super fun, its really hard, but it's four minutes and you're literally done. So they're amazing.

Allan (24:26):
Yeah. I've, I've structured workouts with using the Tabata and you know, it's like just something as simple as the body weight squat and I've seen, you know, people that I've been training and if I'm doing a group training, I'll tell someone if you're really, really fit and you want to make this kind of exciting, add little plyometric jump at the end. So you do jump squats if you're really, really, if you're, if you're less so than, than just just do the body weight squats, but just keep moving, keep moving. And invariably, after about round four, we start finding out who you know, was really what they thought. And anyone that started with jump squats is typically typically, slowing down and now just doing squats, body weight squats, and they get a great workout. And that's why they were hugely fit.

Allan (25:09):
But it's again, the intensity of this and the short recovery periods, it's just something that's really, really gonna tax you. And there's one you had in the book that I really liked, an example of a way to adapt to a tabata because the original Tabata basically had four set exercises that you have to go through and we've adapted that now using different exercises. But the burpee mountain climber, is one good example you gave him. Could you explain how we can, we can basically do a Tabata using the burpee and the mountain climber as the exercises.

Krista (25:39):
I don't know if that one in the book was the tabata, was it the alternate with the rest?

Allan (25:45):
Yeah, you alternate. Yeah. You alternate. It was not the rest. The mountain climber was not the rest. It's just, yeah, it was just an alternating of the two exercises.

Krista (25:52):
So all you're going to do with that one is start with 20 seconds of burpees, take your 10 seconds of rest and then 20 seconds of mountain climbers. And so you're going to end up going four of each and it's gonna feel a little brutal, but it's going to be really, really effective. And the other cool thing that I think about this type of training is it never gets any easier no matter how fit you get. It will never be easy because of it is, it just means you're not pushing yourself hard enough. So it's a way to constantly improve and progressing as an athlete.

Allan (26:29):
And as you mentioned earlier, if you're counting your reps, then at the end, you know, okay, when I first started doing this burpee mountain climber Tabata, you know, I was maybe doing six, like I said, maybe in the 20 seconds, maybe four burpees, and maybe eight mountain climbers and now, you know, I noticed when I started, I'm actually getting the sixth one and you know, or the 12th one in and then I'm still doing more at the end because my stamina has improved so much. So yeah, it is something that, you know, when you're, when you're training and even training with someone else. So if you've got someone else you're training with and there maybe you're maybe more fit than they are or they're a lot more fit than you are, it doesn't matter because you're, you're in your own battle, you're in your own head and soon enough you're not paying attention to anybody. But just trying to catch your breath.

Krista (27:17):
Yeah. You don't care what the other persons doing.

Allan (27:20):
Not at all. Yes.

Krista (27:24):
People of all levels can train together, its great.

Allan (27:27):
And I think that's what's really cool. You know, like I said, we all train together or we can train at home. And we're using our body weight and we're using the benefits of HIIT training to basically come away with being better athletes. And by athlete as we mentioned earlier, its just being able to perform better in everything we want to do.

Krista (27:45):

Allan (27:46):
I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?

Krista (27:55):
I liked that definition of wellness. I mean I guess my obvious first answer is movement. So move a little every single day and you know, do some sort of workout on a regular basis. Whether it's you just try to figure out what works for you. So if you start out with a couple of HIIT workouts a week and then maybe do some slower body weight movements and walks the other days, whatever it is, just really make sure that movement is built into your life cause it's going to make everything better.

Krista (28:29):
And another thing that I really highly recommend, especially for people who maybe be struggling with anxiety or overwhelm or things like that, is paying attention to breathing. So I really like this style of breathing called box breathing. And that's essentially where you're breathing in through your diaphragm and out with an exhale for you can start with an inhale, a four and an exhale, a four. Do it for five minutes or something. You don't have to do it for very long. And it's gonna really help calm the anxiety, calm your nerves, reset your nervous system. It's a great thing to start your day with. I highly recommend it for people who haven't tried it. It feels a little weird at first, especially the diaphragm style breathing because it's like you're breathing through your stomach more than your chest, but it makes a big difference.

Krista (29:32):
The other thing that I recommend is kind of, I consider wellness but to always be learning something. So whether that's learning a physical skill or you know, training for something like a tough Mudder, or taking an online class of something that you've always wanted to learn, reading a cool new book that you're excited about. Having something like that going on at all times. It's really great for your mental health and all of this is great for your physical health too. So all of the physical, mental well being. So it's in my mind it's all connected.

Allan (30:16):
Great. The book is called the 12 Minute Athlete. And what I really like about it is that it is bodyweight. It is something you can do at home. You've put the progressions there. They're images. And I can say this, I train, I train a lot of blind individuals with my online training. In fact, they now a large percentage of my clients are vision impaired and you do a really good job of explaining each exercise, each movement along with the images, but just the explanation itself is really, really good to learn each of these exercises and their progressions. If someone wanted to learn more about you and more about the book, Krista, where would you like for me to send them?

Krista (30:55):
You can find 12-Minute Athlete pretty much by searching anywhere these days, which is great, but you can go to 12minuteathlete.com or an app or at 12-minute athlete on social media, the book you can find on any online retailer, Amazon, all those good places. So it's pretty easy to find now.

Allan (31:17):
Okay, well you can go to 40plusfitnesspodcast.com/435 and I'll be sure to have links there. Krista, thank you for being a part of 40+ Fitness.

Krista (31:27):
Thank you so much for having me. This was awesome.

This episode of 40+ Fitness Podcast is sponsored by Let's Get Checked. Use code Allan20 and get 20% Off!


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Another episode you may enjoy


Body by starfleet with Robb Pearlman

Robb Pearlman makes exercise fun by giving you a fitness program in his book, Star Trek: Body by Starfleet.


Allan (00:59):
Robb, welcome to 40+ Fitness.

Robb (01:02):
Thanks so much, Allan.

Allan (01:03):
You know when I saw your book Body by Starfleet: A Fitness Guide, I had to get you on the show. There's just no way. I'm a science fiction fan, I would not say as far as fanatic, you know, I'm not the convention or I'm not the, and the person that's going to collect a lot of things. Uh, but I really, really do enjoy just sitting down and watching something like star Trek. Because it kind of, it expands my mind. It makes me think things differently as you kind of go through these stories. Uh, and it just gives them so much creative opportunity that I just, I really enjoy science fiction. So when you kind of pair up, uh, that with, you know, my love for fitness and like, okay, yeah, this is, this is really, really cool.

Robb (01:42):
It's like two great tastes that taste great together for you.

Allan (01:44):
And they do, you know, this is, yeah, this is not two great things you put together and tastes like crap. This, this actually works, you know? And so, uh, as I got into the book, uh, you know, basically it was just really cool. You obviously you used the series, and kind of put that all together to say, you know, how do I get myself fit? What are some exercises I can do? You often paired them up with a character sure. Or characters, from the series just to really make it fun. And then, you know, the artwork, you got a guy that was doing some art for you to draw these exercises out. So there's, there's visual interpretations of what it would look like, which is also really, really good.

Robb (02:25):
Yeah. The artists whose name is Jason Kaiser did an amazing, amazing job illustrating all of the different steps for all the exercises.

Allan (02:32):
Okay. So, you know, I guess I'll come off with the first question and, I kind of have an idea, but, I wanted to hear from you. Why is fitness important to members of Starfleet?

Robb (02:43):
You know, I think with any, any organization, regardless of the size, you're only as strong as your quote unquote weakest member. You know, Starfleet has always had each other's backs, whether it's in the dominion war or any other large scale conflict or just on the bridge of, uh, of the enterprise. Everyone is all rooting for each other. It's, you know, they're not gonna leave anybody behind. So part of that is being as physically fit as you can. I mean, obviously there are people who have different fitness levels who are differently abled, but at least everyone tries their hardest to pull their own weight.

Allan (03:17):
Yeah. And you're not the red shirt that's gonna disappear after the first three minutes of the episode. You know, you're, you're meant to be on this earth for a long, long time. And so being fit for task I think is really, really important. And that's what you kind of saw. Uh, most of the, most of the characters on there were, we're generally fit. There were some characters typically on the wrong side of the things that weren't all that fit. They were, they were effectively like a military style unit. We did things, we went by rank. And so, you know, yeah, fitness has always been an important thing for the military.

Allan (03:53):
Anything you want to do in life, you're going to need the fitness do so. So I'm excited to kind of get into some of the things that we can do as, uh, we are members of our own Starfleet. Our body is our spaceship and what can we do to make it as fit as possible?

Robb (04:08):
Thats very philosophical. I like it!

Allan (04:11):
Well, we're just flying through space. Right. And it's boldly go. And I think a lot of people when I hear the term workout or you know, they hear train or they hear exercise easy to get overwhelmed and I like how you approach this and thinking this is not something that you have to go to a full service, big box gym to have all the different implements because you know, of course everywhere else and you know, and then Starfleet they had access to, you know, try quarters and all these other tools and gadgets and phasers and tractors and all this stuff. We don't have to have that much to do what you're having us do in this workout or these exercise.

Robb (04:54):
Yeah, no, not really. I mean it definitely helps if you've got standard gravity. You know when I started working out, I was extraordinarily intimidated and I didn't like working out. And quite honestly, it's still not my favorite thing in the world, but I noticed that if I was able to have fun with it, if I was able to “engage” pun sort of intended with the people around me or even just sort of internally I was, the workouts were going faster, they were a little bit easier. My mind was a little bit occupied. You know, when I was consulting with Chris Tutela, who was my trainer on the book, I wanted to make sure that the vast majority of these exercises, we're accessible for people of all different fitness levels and especially for people who didn't necessarily have a gym membership. So I think probably 80 85% of these exercises are just body weight. And then, as you progress, there's ways to increase the strength level on things. You can incorporate dumbbells or resistance bands or you know, some moderate pieces of equipment like benches and things like that. But for the most part it's, it's really bodyweight and very accessible for people of all different fitness levels.

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Allan (06:19):
Yeah. I liked the way that you scaled these, you know, you can go from being an incent to a Lieutenant, to a captain on some of these exercises. So there is a progressive model here for many of them. And there are a lot of them are pretty much compound movements. Good focus on core, a lot of cardiovascular work. Yeah. Good balance of exercises. And you know, as I kind of went through it, I'm like, you know, this, this is going to cover everything. And these are, some of these are, I wouldn't say redundant, they're just different ways to approach, kind of the same thing. But you can piece these together if someone were going to go through, like, you know, they get it and there's all these different exercises and you know, there's some Spock stuff. There's Tribbles, there's O'Hare

Robb (07:03):
You know you stayed away from a lot of the captains, but you got into Riker and some of the other first lieutenants he got, he got into a lot of it. You know, there wasn't a lot of, I want to work out like captain Kirk or you know. But you know you got into them. There's a lot of exercises, a lot of opportunity for us to do. And I liked what you said. It's important. It's fun. Yeah, there's a way to go about this. It's not a go do all of them or here's a workout, kill yourself. You've set this up very, very holistically for us. Can you kind of talk how someone should go through the book and use it as a tool?

Robb (07:35):
Yeah, I think to your first point, I try to pair up the exercises, all of which are actual real exercises with characters or situations that felt organic to it. I didn't necessarily want to shoehorn in a character just to have them in the book. So Rikers leg extensions made sense because you're sort of mimicking the, the very unique way that Ryker sat in his chair or you know, Tillys sprints. makes sense because there were a couple of scenes of Tilly sprinting around discovery. The book is organized with stretches and warmups and conditioning, then powering up your warp core and exercises for your upper body, lower body. And we ended it with special exercises for non humanoid species because even a Horton needs to work out every once in a while. So I always recommend that everyone start with the stretchers and the warmups regardless of what you're doing.

Robb (08:31):
And you don't have to do all of them. These are just sort of simple movements just to get your body ready and get your blood pumping a little bit. And then we didn't want to make this a one size fits all book. So we wanted people to consult with their own trainers, consult with their own doctors, really think about their individual needs and goals and fitness levels and sort of pick and choose which upper body core and lower body exercises they want it to do. There's about 30 or 35 exercises and we certainly don't want everyone to do every exercise all the time. That would be a little bit much. But you know, sort of pick and choose. And then you can sort of gradually build on that for half an hour or an hour. You know, the conditioning workouts are really supplemental to the upper body, lower body and core. So if you wanted to do conditioning's on, let's say Tuesdays and Thursdays and then work your upper body on Mondays or lower body on Tuesdays, we really wanted to give something for everybody and a little bit of a smorgasbord for people to choose from.

Allan (09:35):
Yeah. And each exercise in addition to the picture that kind of displaying it, you go through a very cool way of explaining how to do each exercise. You know, your starting position and then the movement pattern. Uh, so it's real fun. And again, I've said that several times. I think that's it. If anyone, if you like Star Trek even remotely like Star Trek and you're looking for, uh, some exercises you can do just about anywhere, which, you know, I don't usually talk about the timing of us recording, but we are, uh, we are right now in a lockdown. I had to close my gym. And so everybody that was going to the gym now doesn't have access to that. But this is something you can do on your own and you can do it still complying with the distancing that you need because you can do it in your living room, you can go out and you know, if it's a sidewalk or a set of stairs and around you, you can go up those. So there's a lot of variety here and a lot of opportunity. Like I said, for you to stay active during a time when it's probably going to be pretty good to get away from the press and think about something fun like this. So really, like I said, it's, it's a cool little setup. I like the way it's, everything's structured. Yeah. I might have to have you explain how some of those non-humanoid weight exercises work because I had a hard time, hard time visualizing some of them, but for the most part all of them are really easy to follow. You go through it. Each movement's well-described. So again, pretty, pretty cool little book.

Robb (11:00):
Thanks. Thanks. Yeah, I want it to get people laughing while they were doing squats. So, for the casual Star Trek fan, there's plenty to enjoy. But I also inserted lots of different Easter eggs within some of the exercises for the real hardcore people to get to.

Allan (11:17):
Well I like I said, not exactly hardcore, but I got a lot of them and I thought, okay, this is this again, this is a fun, fun book. I define wellness as being the healthiest, fitest, and happiest you can be. What are three strategies or tactics to get and stay well?

Robb (11:34):
You know, I think for me at least, they're mostly mental, you know, making the decision to embark on a fitness routine. That was key for me. It was feeling lethargic and tired and not very healthy and my clothes were fitting a little weird and just didn't feel mentally on my game and I just decided I'm going to make a change. So I started going to this gym, so that was step one for me. Step two was being consistent and keeping at it and know I was, I'm not a morning workout person, I'm just not that awake enough for it. So my workouts have always been after work in the evenings. And you know, sometimes the commute home isn't very good, but I made a promise to myself just to get off that bus and do what I needed to do and then get to the gym and do it. And remembering that that hour or an hour and a half at the gym was just for me. And that I was, I was working toward a goal and you know.

New Speaker (12:36):
I think third for me, there has always been remembering why I started this in the first place. It wasn't to be the thinnest or the most muscular or the past is, it was just to make positive choices and positive changes in my life, which could then effect change for me, but then change for everybody else too. And I think I tried to make it clear in the book that this isn't about being the fastest or the skinniest or the best basketball player. It's just about making those small little changes that could lead to bigger changes and bigger changes and have a ripple effect on that.

Allan (13:14):
I really liked those. Robb, if someone wanted to learn more about you, learn more about the book, Body by Starfleet a fitness guide. Yeah. Where would you like for me to send them?

Robb (13:24):
I think the best place is just my website. It's Robbperlman.com and there you'll see Body by Starfleet, the other Star Trek books I've written and a bunch of the other books I've written as well.

Allan (13:38):
and you can go to 40plusfitnesspodcast.com/432 and I'll be sure to have a link there. So Rob, thank you for being a part of 40+ Fitness and live long and prosper.

Robb (13:50):
Thank you. Allan talk to you soon.


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

– Anne Lynch– John Somsky– Melissa Ball
– Barbara Costello– Judy Murphy– Melissa Cardinali
– Bill Gioftsidis– Leigh Tanner– Tim Alexander
– Debbie Ralston– Margaret Bakalian– Wendy Selman

Thank you!

Another episode you may enjoy


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