Category Archives for "fitness"

December 12, 2023

Your perfect repeatable week for health and fitness

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We all know that consistency is important for improving our health and fitness. On episode 620 of the 40+ Fitness Podcast, we discuss a strategy for getting that done called Your Perfect Repeatable Week.


Let's Say Hello

[00:03:28.930] – Coach Allan

Hey, Ras. How are you?

[00:03:31.460] – Coach Rachel

Good, Allan. How are you today?

[00:03:33.590] – Coach Allan

I'm doing okay. Tammy went back to the States. We recorded these a few weeks in advance. So Tammy's going to go do a surprise visit for her mother for Thanksgiving, so she's going to see her boys. I'm not sure if summer is going to make it up there or not, but she's definitely going to see her boys and probably her granddaughter and her mother and all that and spend some time with them. Wonderful. Her mother was a little bummed out. It's like, I'm not going to see you this year, and DA DA DA. So we said slow here, and it's slow here because people are afraid of what not to be afraid of, which is there's stuff going on everywhere, and if you let people scare you, then you're scared. But that being said, things are slow here. So we decided, okay, go ahead. Head on up there. So it's just me and the dogs. So it's a boys weekend or boys week. The dogs just hanging out nice and dogs.

[00:04:29.350] – Coach Rachel

That sounds awesome.

[00:04:31.190] – Coach Allan

How are things up there?

[00:04:32.780] – Coach Rachel

Good. I'm super excited to share that I just completed the Dr. Stacy Sims Menopause 2.0 class. She has an online class. It was about 20 hours long, although I wasn't timing myself. It just seemed like it was a lot. But it was a really great class, and I needed it for the CEUs that you and I need to get for our NASM certification. So it was a perfect class at the perfect time, and I learned a ton, so I'm pretty excited about it.

[00:05:02.360] – Coach Allan

And you're living it.

[00:05:03.970] – Coach Rachel

I am living it, which made it so much easier to digest. I'm like, yeah, I know exactly how that know how that feels. Exactly. Yeah. It was perfect.

[00:05:15.620] – Coach Allan

Well, good. Congratulations on that.

[00:05:17.320] – Coach Rachel


[00:05:18.310] – Coach Allan

All right. So are you ready to talk about your perfect repeatable week?

[00:05:23.190] – Coach Rachel


Episode – Your Perfect Repeatable Week

Today we're going to talk about your perfect repeatable week. This is a concept I recently heard or heard something similar to a business related style podcast, and I got to thinking about the lesson and what it was about, and it really hit me that this is actually very good for our health and fitness as well as our business. So want to share this concept of the perfect repeatable week with you and see if you can use this to maybe create the thing that's going to help you make the most change this next coming year. So the perfect repeatable week brings about a few different things that are really, really important. The first is about consistency. So we want something that is going to allow us to be consistent. And when you think about consistency, the way I really want you to think about this is realize that the Colorado River and depending on when you read what they say, it could have been 70 million years ago or 6 million years ago. But at any rate, there's still a lot of consistency. That river has formed the Grand Canyon just by being consistent, running, running over all of that time created one of the most amazing spectacles on the planet, the Grand Canyon.

So one of the things that the perfect repeatable week does for us is it creates consistency. The second thing is it creates a level of discomfort. Okay? We humans spend way too much time in our comfort zone. We're never willing to go out of it and for good reason. That's how we've survived as long as we did. The ones that did the things that were stupid, that were outside of the norm, well, they often didn't come back. So the ones that did the comfortable thing, just enough of the comfortable thing and just enough to stay just on the edge, well, they didn't die and they managed to survive. Okay? But when you're looking at change, comfort is the enemy. We have to get a little uncomfortable if we want change. So that's one of the other things that your perfect repeatable week does is it pushes you just outside your comfort zone. Not too far, but just enough that you can get the benefits. And the other thing about your perfect repeatable week is that there's nothing inherently special about a day or even a week. However, we tend to structure our lives around a day and that can make it really, really hard to be successful in the long run because days are different and we'll talk about that in more detail.

So there's three key things that make your perfect repeatable week kind of special. So let's talk about the principles behind your perfect repeatable week. Well, first starts with your. And the thing about your is this is yours. This is not mine. This is not someone else's. This is not an influencer on Instagram or someone you're seeing on YouTube. This is what works for you. This is what you, it's built around you. So what you can make your week do is what you make it do. So you think about what you need to do within a given week to meet your health and fitness goals. Your health and fitness goals. So this is all built around you and your lifestyle. It's not anybody else's. And that's a really cool principle behind this. Your perfect repeatable week. The second is perfect. Now the term perfect is conditional. Someone who is a professional athlete, well their perfect is going to look very, very different from mine and going to look very, very different from yours. Yours is going to look very different from mine. So it's conditional on who you are. So first off, don't think perfect is perfect for everyone.

That we're looking for this perfect model that would fit everybody. That's not we're after here. We're after what would be perfect for you. Again, back to your, because the second thing about perfect is that we want to start where we are now. We don't want to think about, well, gee, if I were perfect, I would be running 100 miles a week and I'd be doing this and I'd be doing that. We're not looking at that. We're looking at starting from where we are now. What would be perfect based on where I am now and what I can do now. So what you have and where you are are key components to defining your perfect. And then the next is, well, I may not always hit this goal, but at least by having a target that's a little bit further than I think I can reach, I'm going to get close. And if I'm getting close, what does that look like? Maybe I'm not running or walking the 40 miles on a perfect week like I would. Maybe I only got 35, but that's still pretty darn good. So this is about trying to set this stretch goal and knowing that if I can occasionally hit perfect and sometimes hit really good, I'm doing pretty awesome job and I'm going to get where I need to be because again, I'm pushing myself outside of my comfort zone.

The next part of your perfect repeatable week is the repeatable part. So the reason I like to break this down this way is what can you do week in and week out? Okay. What this requires you to do is it requires you to be consistent. So I'm not thinking about, well, gee, I'm off work this week, it's this week and I'm off work this week. So of course I can do more than I could last week when I was working all the extra hours to make sure I could be off this week, really off this week. So obviously I can't do this every week. But if I'm doing the things I can do every week, then I'm being consistent. So what's repeatable what makes sense? And that's the second part. What's realistic, I can't say that I'm going to work out twelve times every week if my work schedule doesn't allow that to happen. If in general, I know, okay, I'm working eight to five Monday through Friday, so I know I can work out before I go to work. I know I can do a little bit of moving around during the day, like during my lunch break.

I can do some walking. I know that I can do some things during the week and during the weekend to make this all work. And if I do those repeatable things, I create consistency. So that's the key there is repeatable equals consistency. If I do repeat it, okay, then we talk about week. Of course, week being seven days. And a lot of times the reason I like the week is sometimes the day can be limiting. It is 24 hours, and sometimes I'm working 16 of those. And if I look at it from that perspective. I'll never be successful because a perfect day would not happen all the time. But a week gives us a little bit of flexibility. And the other thing is days are different. So my Saturday often looks very different from my Monday. My Sunday looks considerably different from my Friday. And so as you look at your days now because you're looking at a week you can find ways to make bits and pieces fit in that make sense. So days that I'm off, maybe I can do better. Maybe I can do things to make the days that I'm working or on better.

So batch cooking, things like that, what can I do? And then sometimes you just need a day off. Think about it. If you're trying to train or lift or do anything seven days a week, eventually you're going to burn out. So the advantage of a week is it lets you look at this holistically and you can say, okay, if I know that I need to predominantly eat less than a certain number of calories, if you choose to count calories you may say, well, it's really hard for me on a Saturday, only eat 1800 calories. I can easily do it Monday through Friday, but Saturday is a little bit difficult. So if I look at it and say, well, I really only have to eat 2000 calories a day to make my calories work for what I want, well then I calculate it. Okay, what is 2000 calories times seven? That's 14,000. Okay, how do I distribute those? Well, maybe more of those are distributed on Saturdays and Sundays when I'm more active and a little less on the days when I'm a little busier and not as active because again I'm more distracted and it makes it easier.

So I can fit this stuff in in a way that works. And I can take days off when I need to take days off. And I can really push myself on days that maybe I'm not doing some things so I can get things done that make it easier when I'm doing the other thing. So I know that's a lot, but I want to just back it up because again your perfect repeatable week gives you the tools to be consistent. It gives you the tools to get outside your comfort zone as often as you can and stay out of it as often as you can. And because it's a week it allows you a lot of flexibility in how you apply this. So an example if you will, would be a perfect repeatable week for me might be something like Sunday. I do batch cooking. I put some lunches and dinners in the refrigerator and more and others in the freezer. Okay. So now what I've done is I've made it very easy for me to make sure that my food is set for the week. I can pull it out of the freezer when I need to so I'm not pushed when I come home for work.

I can also do my grocery shopping on Sunday. So I go to the grocery store, I pick up the things I need. The reason that's perfect for me is if that's when they run the sales on the meat to clear it out, because tomorrow Monday, they're going to get a new shipment of meat. Then I can go ahead and I can take advantage of those savings. I go in, I buy early morning, I buy the meat, I go do the grilling. That afternoon, I cook the other things I need, I do that batch cooking, and I'm done. Okay. When I have my work week, well, my day starts around 07:00, so I know if I get up early Monday through Friday, I can schedule time to do my workouts. So I can put in a little bit of time each day to get in my resistance training, my balance training, my mobility training. And then on Saturday and Sunday morning, I can go out and do a little bit longer cardio stuff. So build a little bit of stamina, longer walks, enjoy my day, be a little bit more active so I'm able to take my week and build it out that way.

So I'm not saying, well, gee, today I didn't get stamina work in. Oh, my gosh. Well, no, I got a whole week to build this stuff in and put it in my schedule and put it on my calendar. So I've built this out, and because I want to get better and better, I'm constantly looking for ways to improve so my perfect repeatable week doesn't stay the same over time, it often changes. Okay, so how do we do this? How do we really put it all together? Because all I've really given you with your perfect repeatable week is a standard. You've set a standard for yourself. This is how I want to live my week. This is how I want to do my week. And if I do it well, this is my perfect. Okay, so the way I like to apply it is to basically look and say, okay, on a scale, and you can do a one to ten or one to seven, whatever fits. On a scale of one to seven, how did I do? A perfect week would be a seven. A horrible week would be a one. Well, chances are you're not going to have a lot of ones.

And chances are you might not have all that many sevens either. But as we go into the holidays now, you might find there's some weeks that you can just blow this out of the water. I intended to do this, and I did more great. Okay. On something else, I thought I was going to do better, and then I didn't. Okay, again, we're not totally after perfect, but we do have a target. And if I'm staying on the top end of that scale. Most of the time, I'm going to see change. So each week, I can go through my perfect week, and I can rate myself. How did I do relative to my perfect? Your perfect? How did you do? So you rate yourself, and then you look for what you can learn. What did I learn this week that I can apply and be better in future weeks? And in some cases, you may find, well, you know, I thought my perfect was basically eating whole food five days a week and then letting my Saturdays and Sundays be a little bit more flexible. But what I found is that if I go ahead and push myself outside my comfort zone, I can actually eat predominantly whole food all week long, that I don't need the snacks as much as I thought I did.

And if I do need a snack, it's easy enough for me to get some nuts, have a small salad, or some protein if I'm prepared. So I can actually ratchet up my perfect week as I improve my health and fitness. So I hope that you can see how you can take your perfect repeatable week, build out your model, schedule it, put it into play, and then start rating yourself based on it. And then as you improve, ratchet up that perfect a little bit. Hope this is helpful for you. I hope to hear from you.

What does your perfect repeatable week look like?

Post Show/Recap

[00:19:20.030] – Coach Allan

Welcome back, Ras.

[00:19:26.030] – Coach Rachel

Hey, Allan. I love the concept of a perfect repeatable week because it really limits your vision to one week to one week. That's all you need to worry about. Not a year from now, but just one week. And especially right now, this is probably the busiest time of my year. Probably everybody else's, it really helps you plan things and still have some sort of a focus on your own personal health and fitness. And that is so important.

[00:19:54.830] – Coach Allan

Yeah, it's just too easy to get too busy. Well, I was busy doing this, I was doing that. This was a priority. That was a priority. Family this, family that, friends this, work that. And some of us, I don't know, me always going into the holidays, I would be working my butt off so that I could actually take a whole day off because there's too much going on. And so it's just that thing of, okay, I'm working so hard, and I got to get all this done and family and friends and all this other stuff around this time of year, and it would just be chaos. So, yeah, this whole idea of kind of looking at your week and saying, okay, what would be the best thing? But not just this week. I mean, this week is different than last week, obviously, and this week is different than a lot of weeks, but we have weeks that are the same as the week before, the week before that. And we still come up with excuses to not do what's necessary to be done. And so this is just a point of saying on a normal week, sometime in the middle of April, when there's nothing else going on, it's like, what does that week look like?

[00:21:07.860] – Coach Allan

And why don't at least probably 40 or so of the other weeks of the year look very similar to that? And so if you can figure out what works, then here's your opportunity to kind of build a blueprint for this. And I just think that's important, for sure.

[00:21:25.610] – Coach Rachel

As a runner, I'm no stranger to consistency and following a training schedule, usually a good training schedule might be ten to 14 weeks, depending on what you're going to run. So you basically have an outline with a training plan. But in terms of just general health and fitness, I think that if you take a class at the gym, like with me, I have run clubs several nights a week. That's my repeatable week that's on the calendar. I don't schedule anything over it, and that's just what I do. And then just because of where my husband and I are in our life, we know what nights that we can cook at home versus what nights we're out with work or doing other things. So I can control what we're cooking at home, what we're eating at home. And that's a pretty basic way to manage our health and fitness. And then with the holidays, things go sideways. And sometimes you just need to put what you can do the best you can when you can.

[00:22:26.350] – Coach Allan

But I'm telling you, if you go into a week like that with no plan right, it will go sideways. It has to. There's no other way for it to go. You didn't plan for it. Yeah. You didn't plan for it to come out better. You didn't do anything besides just say, well, I'm going to wing it. Well, winging it puts you in the ditch. It just does. And so that's the advantage of this, is saying, I know what a great week looks like, and trying to aspire to be as close to that as possible, even when things aren't optimal, is going to put you on the right side of this equation more often than not, for sure.

[00:23:02.560] – Coach Rachel

And you can plan that for us. We recently had Thanksgiving. Christmas is coming up. If you have other holidays, birthday parties, family events, that goes on your calendar, because those are important days in your life and your family's life. And so then you work around that. Well, when can you squeeze in a trip to the gym or a run with friends? Or when can you plan a meal? And you have a whole week, Sunday to Saturday, to plan that out. So put all your important things on there, but certainly put on there the important things that you need to live a healthy lifestyle.

[00:23:38.330] – Coach Allan

Yeah. And some folks might get upset. I use the word perfect. Well, I've even done an episode saying nobody's perfect. And it's true. It isn't perfect. So maybe a better word for you would be ideal. So maybe instead of the word perfect, if you find yourself cringing over the use of that word, maybe the better word for you is ideal. This is your ideal repeatable week. And it follows the same pattern of this has to be something you know works for you, will get you where you want to go. It's something you can repeat. It's your week and it's your time. And it's written in a time where you're not saying, well, okay, Sunday is different than Monday. So therefore, if I can't do it on Monday, there's no sense in me trying to do it on Sunday. Hockey Puck of course you can. Sunday can be different than Monday, but your Sundays generally might be about the same week in and week out. Your Mondays might be about the same week in and week out. And if they are, that's awesome because that gives you the opportunity to create that repetition that gives you the consistency.

[00:24:44.450] – Coach Rachel

Oh, that's perfect. But I also liked your rating system, too, because it makes you look back on your week. And if you didn't hit your marks, like whatever run club or whatever meals you wanted to cook at home or whatever your journey is, look back and say, well, why didn't you hit those marks? If it was because you had a sleepless night with a baby or grandchild or something, then you have to give yourself grace because you can't work out if you're sleep deprived, but it gives you ideas. Well, maybe you made too many excuses because the weather's too cold or it's too rainy or something, or a new.

[00:25:20.630] – Coach Allan

Series dropped on Netflix and you've been.

[00:25:26.390] – Coach Rachel

If only we scheduled our TV habits like we did, our eating and workout.

[00:25:30.890] – Coach Allan

That can be a part of it, too. For a lot of people, the television is time, family time. It can be or it can just be. That's a way that you really enjoy unwinding in the evening. Sure, fine, throw it in there. It's a part of your week. It's a part of unwinding relaxing, and you can just say, okay, I'm going to give myself 90 minutes of television time this many times per week. There's absolutely nothing wrong with that if it's not disturbing your sleep and it's not keeping you from doing the other things that you need to do, but when you're like, okay, well, I spent 15 hours on Saturday and Sunday watching Netflix, so I didn't have time to work out. I didn't have time to batch cook. So McDonald's it is, and so what? Well, no, that week didn't turn out the way you wanted it to. Then it gives you some food for thought.

[00:26:21.770] – Coach Rachel

Yeah, what can you do better next time? Or what can you fix so that you're not stuck with grabbing snacks out of the cabinet or fast food or something. There's always something to be learned, and if it can't be helped, it can't be helped. Things happen, but whatever you can plan and control, the better for you. So I love it. I love the idea of planning your perfect week and seeing how it goes.

[00:26:43.960] – Coach Allan

All right, well, I'll talk to you next week.

[00:26:46.320] – Coach Rachel

Great. Take care, Allan.

[00:26:47.690] – Coach Allan

You, too. Bye.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


November 21, 2023

The 5 enemies of health and fitness change

Apple Google Spotify Overcast Youtube

Change is the hardest thing we as humans can do. On episode 617 of the 40+ Fitness Podcast, we discuss the 5 enemies of health and fitness change.


Let's Say Hello

[00:02:31.470] – Coach Allan

Hey, Ras. How are you?

[00:02:33.600] – Coach Rachel

Good, Allan. How are you today?

[00:02:35.700] – Coach Allan

I'm doing all right. I'm a little tired. Yeah, I'm not a night owl by any stretch of the imagination. And there was a Halloween thing, so yeah, again, you guys know we record these a few weeks ahead, so yeah, here he is talking about Halloween in the third or fourth week of November. But, yeah, we had a Halloween contest at one of the local places, and our whole group went as the characters from Gilligan's Island.

[00:03:03.330] – Coach Rachel

Oh, how fun.

[00:03:04.590] – Coach Allan

Yeah. So I had the easy one. I was the professor, so all I had to do was wear a button up shirt with the sleeves rolled up and khakis. And then I had a little antique looking radio thing and coconut and aluminum foil.

[00:03:20.200] – Coach Rachel

Oh, how fun.

[00:03:21.410] – Coach Allan

That was it. So, yeah, we won the group award for Gilligan's Island. And then one of the guys that's here, friends of ours, he dressed up as Ginger and his wife dressed up as Gilligan.

[00:03:34.590] – Coach Rachel

How cute.

[00:03:37.430] – Coach Allan

He won the best dressed, I guess, the best individual costume award for being Ginger. So, yeah, it was good. But it was late, and so I got in late and was tired and had to get up this morning and run a bed and breakfast. So that whole breakfast part, jeez, if we just stopped doing that.

[00:04:00.590] – Coach Rachel

It's early. Yeah, right.

[00:04:03.100] – Coach Allan

No, but I am an early morning person. But this morning I was not. So I'm going to get through my about 3 hours or so of stuff I got to get done today, and then I'm going to take a nap.

[00:04:14.930] – Coach Rachel

Good idea. That sounds like a plan.

[00:04:17.320] – Coach Allan

Yeah. So how are things up there?

[00:04:19.360] – Coach Rachel

Well, funny you mentioned Halloween. We just got dumped on with some snow. Where I live, I only got a dusting of snow, but to the cities west of us that are in the lake effect area, they got about seven inches of snow. And so the poor kids in some cities nearby, the cities postponed Halloween or trick or treating to the next day, so the poor kids got snowed out for trick or treating. Crazier things have happened.

[00:04:51.540] – Coach Allan

Yeah. Seven inches, though. I thought you guys kind of had that whole snow thing covered. So seven inches. That's a random Tuesday.

[00:05:02.770] – Coach Rachel

Yeah. It is still early. It's not unheard of, especially for Miganders to go trick or treating with costumes underneath our snow jackets. But it was a little not fully unexpected, but a little unexpected. And seven inches is quite a bit yeah.

[00:05:20.810] – Coach Allan

That's when being a superhero or something like that is not cool. But I can be a bear.

[00:05:27.930] – Coach Rachel

Exactly. But nonetheless, it was a good night.

[00:05:33.740] – Coach Allan

Good. And ixnay the candy, right?

[00:05:37.130] – Coach Rachel

That's right. Yes.

[00:05:38.810] – Coach Allan

But you don't have the little ones, so they're not coming home with bags of the stuff.

[00:05:42.850] – Coach Rachel

No, I get to hand mine out. Whatever I've got left gets to go home with my kids.

[00:05:48.610] – Coach Allan

Yeah. And so, yeah, that's the lesson here. If you're still sitting on some of that candy hoard from Halloween, it's time to give it away. Just take it to the office, put it in a bowl, leave it on a table in the break room. Just anything you got to do to get rid of that stuff, it's time to get rid of it and get serious about your health and fitness. All right, you ready to have a discussion about that?

[00:06:15.260] – Coach Rachel


[00:06:16.120] – Coach Allan

All right, let's go.


Today we're going to talk about the five enemies of health and fitness. Change. I get it and you get it. Change is hard. It really is. Humans were not really programmed for change. We weren't built for change. We were built to basically look for stability, look for the same, find comfort, find safety. And we get that through something that we know, which is security and solid. And so when things are changing, that puts us out of our elements. Often that makes it very difficult for us. In fact, our senses in our body react to change in a negative way because typically if something's different, it could be dangerous. So we want to recognize change and be afraid of it or be prepared for it. So we're looking for change. But change often elicits negative reactions because the same is safe. Change can be dangerous. And so that signal is in our head and so change can be hard. But if you conquer these five enemies, it's going to make change a lot easier. Now the first one I want to talk about of the five is believing you can get a different result doing the same thing.

Now there's a quote that's associated with Einstein. He's not sure he said it. Someone said he said it. He said it sounds reasonable. So he's not going to fully claim it. He wasn't willing to fully claim it, but did say it was good advice. Doing the same thing over and over and expecting a different result is the definition of insanity. That's the quote. And so believing you can get a different result just by doing the same thing, well, it is what it is. So I want to start each of these enemies with kind of a story. And I think the story is going to kind of give you a good picture of how this manifests within a client or within a person, rather. Okay, so the first story is about Marie. So Marie was a really cool person, had a very stressful job. And so each evening when she got home from work, she'd have a glass of wine. Sometimes it was two, sometimes it was three. And she did this every evening. This was her kind of her go to wind down habit for each evening. So she finished work, she started dinner, she started the wine.

Now the OD thing was she hired me and we kept talking about the wine, but she would step up her activities. She would do other things with her food. She literally was doing everything right except she wasn't willing to change the wine. Now she was getting results as we went through our training, but she wasn't quite getting the results she wanted. So we circled around the conversation several times and came back to wine. And each time it was, I'm going to work around it. But it was obvious that this was holding her back and she wasn't willing to change it. So she had this belief system that she could do the wine. But in her mind she also knew this was also what was holding her back. So she thought, okay, well, I'll just do it more. This is working. It's not working as well as I want, but I will just keep doing it. And eventually it will work. So sometimes we just have to face facts that we can't get away with the things that we did when we were in our twenty s and thirty s. Okay? This was part of her mindset was, well, I was fine when I was younger.

It's only now that I'm older, but I know if I keep working out and I keep eating this way, I'll get what I want. So three glasses of wine, let's assume a regular pour. But she and I talked about it probably wasn't a regular pour, was about one third of her daily calories. So if you figure three glasses of three regular glasses of wine was about one third of what she was expending in a given day, that was just not something that she was going to be able to out exercise. But again, her mind believed that she could just keep doing what she was doing and she would get different results. So the challenge for you to get something different, you will likely have to do something different. Now it doesn't have to be extreme. She didn't need to quit wine. Maybe just tapering it down because small changes can add up. She wasn't happy with the results that she was seeing, and maybe you're not either, but are you really thinking it through to say, what are the things that I'm doing that I know aren't serving that mission, that outcome that aren't going to make that happen?

And am I right to believe that I can keep doing those things and get a different result? And the answer is typically no. So unfortunately, yes. To get change, you have to do change, and you have to change things to get change. So one of the hardest things and one of the first enemies I talk about when we talk about change is believing you can get a different result doing the same thing. It's typically just not true. The second enemy of health and fitness change is self limiting beliefs. So jill. I got a message from Jill on Facebook. But before I get into the story, are we even friends on Facebook now? If we're not, you can go to fortyplusfitness.com Fballen, that's Fballan. Fortyplusfitness.com Fballan and send me a friend request. I am completely open. I'd love to have some conversations with you there. And that's where a lot of this stuff comes out. So anyway, Jill, I got a message from Jill on Facebook and she told me that she really liked doing the weekly challenges that we do in the Facebook group. But she wanted to know if I would take a few minutes each week and come up with a couple alternate challenges for her to pick from because she often found she couldn't do the main challenge.

So I asked her a few questions. Okay, I want to understand because most of the challenges that I put in the Facebook group are things that most people can do if they put their mind to it. So what we found was, okay, she couldn't do the food challenges because her husband liked to eat out, and so she was stuck with what was on the menu wherever they went. She couldn't do the physical challenges because she had a bad knee or she sometimes get migraines when she exerts herself too much. So she felt like she couldn't do any of the physical challenges. And then she couldn't do some of the other challenges because, well, she had a second job and she just didn't have time to do anything else. So basically what Jill believed was that Jill couldn't do anything food related, she couldn't do anything physically related, and she really couldn't do any of the other things because she just didn't have control of her schedule. So she had these self limiting beliefs that she wasn't willing to work around, and that was holding her back. Okay, so then I just had to ask the question, because it did kind of like, okay, why do you like the idea of challenges?

And she came back to me and said they made her think, okay, and that's good. You definitely have to start with that. But then she said she'd realized that she couldn't do this or basically couldn't do this. So she had this limiting belief. She had something that she felt was a wall, something holding her back that was keeping her from being able to do pretty much any one of these challenges. Now, there's another quote. I'll talk about a few quotes here and there, but Henry Ford is quoted as saying, whether you think you can or you think you can't, you're right. So, in other words, where your head goes, so do you. If you have limiting beliefs, those limits are real for you, okay? For me they might not be, but for you, they're absolutely real, and you're going to struggle to overcome them, okay? So to be successful in something hard like a challenge or weight loss or getting healthy and fit, you've got to start believing in yourself, okay? You've got to start believing that it's possible for you to make the change, and you have to start believing in yourself. And these are hard.

Don't get me wrong. I'm not saying this is something as easy because change is hard. But if you don't believe you can change, guess what? You're right. So I know you can do it, but you have to approach it with that attitude. And it might not be the solid, okay, I know I can do this, but at least I know I can try. I can try. I will try. And when you give it that shot just that much, you can push past that limiting belief and do things you never thought you could. So my challenge to you is when you set a goal, just be clear with yourself that, okay, not only is this attainable, it's almost easy. So that's why I tell people, don't set this huge goal that you're never going to be able to do, or that you think, okay, yes, if I'm perfect for a long period of time, I can get there. Start out with a pretty simple goal, set the bar relatively low, and it might be for someone, it might be, I'm going to walk for ten minutes in the evening, three days a week. Now, for some, that might seem pretty simple.

30 minutes of walking doesn't seem like a lot of time for some people. For others, that might be quite challenging. So your bar might be a little lower or a little higher, but it still, for you, has to be kind of a relatively low bar to get started. You'll probably hear this advice over and over and over again. The most important thing in change is getting started, and we have to get past the limiting beliefs to get there. So set that low goal. Now, are those 30 minutes of walking each week going to change your life? And the answer is, initially, no. But when you're successful in doing that consistently, your belief grows. Oh, I can walk 30 minutes per week more than I was before. Okay. And then you can start to feed that belief. You can start to make it grow. So you feed belief and you abandon limits. And you do that through consistent, gentle nudges of setting a goal, meeting the goal, proving to yourself that you can. So we get past the limiting belief and then setting a slightly bigger goal, getting that done, getting past that limiting belief, go to the next one.

So eventually you could be doing much, much more than you would have thought you could, your limiting belief, but you're doing it now. So challenge yourself to set a goal that's just outside your comfort zone, but obviously attainable, and then do it, and then do it again. And then do it again. And then do it again. That consistency of running over and passing your limiting beliefs is going to take you to some amazing places. So the third enemy of health and fitness change is staying in your comfort zone. So Carrie was a client, and when we first started working together, she told me, I can't walk for five minutes without getting super winded. Okay? Now, we couldn't just tell her. We couldn't just get her and say, okay, no, you're going to go and do all these workouts, and here's all the programming, and here it is in the app, and you just get in there and start doing this stuff. What we did was we said, okay, what's something that's generally attainable? Remember the limiting beliefs and that we can do consistently that you know, you'll do consistently. It's not going to be comfortable.

So I made it uncomfortable. I said, okay, how many minutes do you think you could walk in a day in addition to just your normal daily activity and she said ten minutes. So we started with ten minutes. Now, I told her, said ten minutes doesn't have to be all at one time. It could be two, five minute sessions, which she said again would push her a little bit. It could be four, two and a half minute sessions. It could be five two minute sessions. The point was for her to get ten minutes of dedicated walking done each day, each and every day. And it was really hard for her most days. Now, she started doing it, she started being consistent and she started doing it, getting it done. So she was walking every day for at least ten minutes. Sometimes she'd do a little more. Now, each week we started to bump up this target because she felt comfortable. She got comfortable with ten minutes a day. Now, we want to push just outside that comfort zone. So we go a little more, usually within a little two minute increments, which is not a bad thing.

It just is a thing. That was her gentle nudge, just to get her just outside the comfort zone. Now, some days when she felt great, she actually did more. So the goal might be twelve minutes and she might be doing 14 one day. Now, other days she just didn't feel good. And she's like, I just didn't feel good, but I still got my target hit again, just outside the comfort zone. Okay? Now she showed this courage each and every week, each and every day. And what ended up happening was her fitness improved. Now, it's kind of a phenomenon, but once people start pushing comfort levels in one place in their lives, they tend to start pushing comfort levels in others. So she improved her nutrition and these little gentle nudges know were coming just as a nature of her saying, I know I can do more. I've got to get outside my comfort zone. She was able to enjoy things that she had really struggled with before. Now, Carrie really loves music festivals, but she had told me, she said she was kind of dreading going because there was so much walking and she would always struggle with that walking.

But because she had done the little nudges just outside her comfort zone while we were training and she was improving her nutrition, she really found that she was able to walk around, enjoy the musical festivals much more than she ever had. And again, it was just from getting outside her comfort zone. It made things so much better. So no matter where you are right now, I'm going to tell you you can improve your health and fitness, but you're not going to do it if you stay in your comfort zone, okay? Now, getting outside your comfort zone doesn't mean you're doing something crazy like, I'm afraid of heights, so I'm going to jump off the Empire State Building. It's just little bits just outside the edge of where you're comfortable and you keep doing this, you keep doing this and consistently doing this again and again, and it all adds up. So my challenge to you is that you need to do things that scare you a little bit. Okay? Now, there's two operative words in what I just said do and scare. Okay? Change requires work. You are not going to change if you don't do something.

And you're not going to really accomplish much if it's inside your comfort zone. So if I say, well, I feel really good that I can walk 30 minutes in a day each day, I'm just going to walk 30 minutes in each day, not really going to grow, not really going to change. Pretty much going to stay the same. So it has to somewhat scary, just outside the comfort zone. And you have to do it, and you have to do it consistently. The enemy of change in health and fitness number four is unwillingness to invest. So Sharon was this prospective client. Now we got to talking, and she was doing these pain on demand workout things. There are several of them, but she was doing one. She said it costs something like 15 $20 a month. She's not sure. Occasionally they raise the price, but still not much. 15, $20 a month. And she loved the workouts, but she wasn't losing any weight. Okay, so we started talking and I said, okay, so how do you go about this? And she's like, Well, I just scan and they have some featured ones. And so I just do a featured one.

And I said, okay, well, how often are you doing this? And she said, well, when I'm turning them on, I'm turning them on. I do them. I do the whole workout. I feel really good. It's hard, but there's times when I just don't feel like doing it or I forget to do it or it's not something I want to do. And so basically, she said I could go weeks without doing any of them. And she says, Well, I kind of justified it. It's just $15. I'm not really losing much because it's just $15. Now, Sharon also told me a story about going to a gym and working with a trainer. Okay? She met the trainer anyway, and so she meets this trainer. The trainer is walking her through the gym, starts talking about programming and helping her reach her goals. And so she's starting to get a little excited that she can lose weight and be more fit, and this is going to be really great for her. Now, the trainer sat down with her and said, okay, they recommend that she buy the gym membership and that she pay for three sessions per week.

And if she signed up for a six month contract, she would get a free consult with a nutritionist to even bolster her weight loss even more. Okay? So I said, well, that sounds really good and probably similar to what I would do if I worked in a gym. So how did it go? She says, Well, I didn't do it. I said, okay, so why didn't you do it? She said, well, that's more than my car payment. So the six months that she would have paid for and gotten training three days a week and gotten a meeting with a nutritionist to help her with her food planning and give her a meal plan was more than a car payment. Okay? So she was okay with the $15, but wasn't doing it. She wasn't willing to pay for the more service, the accountability, all the things that come with that, and all the difference guidance that she would have gotten because she felt it was too much. Now, in the end, we were having the conversation. She said she did want to do something. She wanted to work with me. She realized, okay, I'm not accountable. I'm not doing things.

I do need that. I need this. Okay? So we started talking. I said, Well, I've got a six week starter program. Are you interested? And she said yes. Okay. And when I told her how much it cost, she was like, what her investment would be to do this thing with me. Her answer was, oh, that's a lot more than I'd pay. Okay? And the odd thing was, no, this was not $15 a month, but this was about a third of what she would have paid a local gym and nutritionist to work with her. So she had kind of a base for what this might cost. But she was like, no, I'm not going to pay it. I won't invest in getting this done. Now, at first, I was a little stumped. I'm like, okay, I don't understand this. The conversation we had. She saw her mother declining, and she just didn't want to go down that path. But I just was kind of dumbstruck. It's like, okay, are you willing to invest at all? And so I asked her simple question. I asked her, what is money? Now, that might seem like an OD question, right?

But I needed to understand this. And here's what I solved with that question. Do you know what she said? She said the word security. She had the money sitting in her savings account. It was easy. She could afford it. She could do it. She was working a job. She made plenty of money she could easily have afforded to work with me, to work in that local gym, to do all of it. She could easily do that. She just saw money as security. Now, I would have said money is freedom. So I see money as opportunity to accomplish things you want to accomplish, to do the things you want to do, to be places you want to be. I see that as opportunity. But if she gave me the money or gave that to the trainer, at that gym, she was giving away safety. Okay? Now it turned out after we had a deeper conversation about money, was, oh, well, this is exactly how her mother thought about money. Her mother would not invest in her health either. She would not buy more expensive healthier foods. She wouldn't sign up for different things. Like, I think her mother smoked and wouldn't pay for anything to help her stop smoking, even though she knew she couldn't do it on her own.

Okay? So Sharon didn't value money more than her health. She just looked at it and said, I'm going to find the cheapest way. So she was more than willing to pay $15 a month because it's almost nothing to her for videos. But she had this cheap solution, and she didn't do it because it wasn't there. She also told me she'd pay $30 for diet pills at costco. Okay? We had talked about that earlier with her, and she said she's paying for these diet pills, but they're not working. So she's looking for another low cost, free, if you will, even solution. And honestly, I don't know that they're out there. She'll probably keep looking. Now, with most things, you get what you pay for. So again, video sessions that are $15, there are people who use those and they do phenomenally. So I'm not going to poo poo that. It is an investment for many people. It's a big investment. For her, it was not. She's looking for the cheap solution. And so when you're going to pay for something, you need to do your due diligence to make sure that you're getting what you paid for.

That's true, because you can get ripped off. But if you really want results, you should be willing to invest for them, okay? If you're going to hire someone to do something for you and you need to get it done, you could go with the cheapest price, but you might be getting the worst outcome. You're going to have someone repair something for you, somebody build something for you. You're going to buy something and you're like, oh, look, I can get this really wonderful Corvete for $10,000, and I see every other one that's that year. Well, those are 30,000 $40,000. So the question is, okay, what's that 10,000 buying you? And usually it's a limit of a car because it's not in good shape. It's not what you want it to be. So you have to be willing to make the right investment to get what you want. And a lot of people are not. Here's the other cool thing about investing in yourself. When you invest in yourself, you have skin in the game. Okay? What does that mean? That means you made a payment, you wrote a check, or you put a credit cards in.

You did that thing, and that money is gone. That money is not yours anymore. So guess what you're going to do? You're going to. Do the work, you're not going to pay a large amount of money and then not do the work. And when you do the work, you get the results. So don't go cheap in the sales. If this is important for you, if this is an important thing, like a true priority, then you're going to invest to make it happen. You're not paying for something. You're investing in yourself. And you have to look at it that way because change is hard. And if you're not willing to invest in yourself, it's probably not going to happen the way you want it to. So my challenge to you, don't be afraid to invest in yourself. Invest in yourself is the best investment you'll ever make, okay? And it pays off, not just in the way you look and feel. Today I feel good. I got my workout done. That's great. I feel good that I'm eating well. That's great. But it's the health issues later. I'm sorry. Sharon's mother is in really bad shape.

She's spending a lot of money at the hospital and doctors and all this other stuff because she didn't invest in herself, she didn't invest in her health. So she's dealing with all the health issues around the things that she didn't invest to change, even though she said she wanted to, and she probably wanted to, really wanted to, but she just didn't invest. She wasn't willing to invest in herself. And as a result, she's not getting the payout. So invest in yourself, do the work, and you'll find change. So number five in our enemies of health and fitness, change is failure to act. Okay? And this is probably the biggest one. So Matthew and I, we got on a planning call, strategy call, and we went through all the things, but one of the first things he said to me was, I know what to do, I just don't do it. And I can respect that. I was in the same position for a long, long time. And even now there's some pulls on me sometimes to just not do what I know is the right thing to do. So that's a normal reaction, normal feeling.

Okay? Then he told me, he said he wanted me to ride him a program using the equipment that he already had. He didn't want to buy another membership. He didn't want to do anything, go anywhere else. He had a good equipment. He really had really good equipment. We'll talk about that in a second. But he was just super excited, okay? He had all this equipment, all this stuff. He's like, I want you to write me a program using this stuff. And so he took his phone because he was on his phone on this call and he video showed me his gym and man, it was pristine. It was beautiful, all this equipment. It was just new. Like all new, beautiful. Now the reason that was new, because Matthew never used it, matthew would buy a piece of equipment, and then it would sit there. So he bought a peloton. You remember those? They're still popular, but he bought a peloton, $2,000 on this bike. He's paying a membership with them every month. And he had this beautiful peloton. He read about it in an article, and he bought one. And then one of his coworkers told him about the smart mirrors.

Okay, so this is where you see your image, and then they tell you what to do and all this other stuff. And he had one of those, and he had free weights, and he had bands, and he had cables, and he had all this stuff. The guy had well over $10,000 worth of equipment in his basement. Jim, it was gorgeous. I loved it. In fact, I almost wanted to ask him if he wanted to sell it all to me, that I would give him a take it off his hands. But I knew that wasn't where I needed to go with Matthew. But the thought did occur to me that I would love to have his gym. Okay, anyway, I told Matthew that I would write him a program. I said, okay, here's what I'm going to do, and I'll do it for absolute free, okay? I said, Pick one piece of equipment that you enjoy doing, and I'll write you a program. And so he chose dumbbells. He said, I like the Dumbbells, so I like their different weights. I said, I've got the bench. I've got the whole thing. He says, So I know I can do a full body workout and get stronger using Dumbbells.

And it's simple, and I don't have to worry about it. And so I gave him right there, right there on the spot, I gave him five exercises, okay, so here's five exercises. And then when I log off the call, and I did follow through, I sent him a video describing each one of the exercises I was talking about. And then what I did was I said, okay, go do this workout, okay? Three sets of ten with these exercises. I'll send you the videos. I said, when you get done with this workout, the first time, message me, and then we can make some adjustments. Now, this was in his morning. It was my evening. We had this conversation, and I didn't hear from him that rest of that day or the next day. So I emailed him, and he didn't respond. I texted him again, crickets. Nothing. Now, what they call this in the industry, when you have a client and you're working with someone, it's called ghosting. So basically, Matthew ghosted me, okay? Now, usually when a client or potential client someone ghosts you, it's because they're embarrassed about something, okay? In this case, I'm pretty sure it was because Matthew didn't do the workout.

Normally, I wouldn't give out a workout, like know, I was like, okay, I'm doing something kind of I wouldn't do. We're having this planning call, but to I want something. I want you to feel something. I want you to do something. Because all Matthew really needed to do was to do it once. If he did the action once, he was much more likely to do the action again. He hadn't done the action, and that he didn't do the action. So without action, there was no change. Without action, there wasn't any feeling. There wasn't anything. And then probably the only feeling he had afterwards was a little bit of guilt, remorse, and maybe embarrassment that he didn't even do the workout I gave him, even though he had everything he needed in front of him, and I gave him roughly 48 hours to see if he would do it. He didn't do it. Okay, so have you read my best selling novel? No. Well, of course you haven't, because I haven't written it yet. Okay. I have stories in my head. I read things about writing stories and fiction, and occasionally I even jot down a few ideas and maybe a little bit of what I think would be in the book, what would be in the story.

But here's the thing. I'm not really committed to writing a novel, so I like the idea of being a novelist. I like the idea of writing a best selling novel. It all sounds cool, right? But I don't do the writing, and so I don't have a published novel. Now, health and fitness is the same way. If you want something, you have to do something. So you have to take action. If you want to improve your health and fitness, it takes action. This is not a thought process where you can think yourself healthy, think yourself fit. You need those things. You need to believe in yourself. You need to get past limiting beliefs. You have to do those other things we just talked about. But if you don't do something, don't act, you won't have okay? So here's my challenge to you. I want you to be an action taker, okay? This is what you do. You decide you want to work online, you want to do something. You want to make something happen, you do it, okay? Now, if someone decides they want to work with me online, I always tell them, I say, okay, well, I've got a couple of rules, okay?

I've got a couple of rules. And so one of the rules and you know this because of the podcast you're listening to, is you have to be over 40. I work with people over 40 online. So if you want to work with me online, you've got to be 40 or more, okay? The second thing I ask them is, are you an action taker? Because the thing is, if you're not an action taker, I can't help you. I don't have an easy button, but what I do have are some easier buttons, meaning I can help you make this easier. I can help you get results faster. I can help you get better results. I can help you avoiding some of the problems that people have at our age. But I can't do it for you. So you have to be the action taker. My challenge to you is, are you an action taker? Be an action taker. So with that, I just want to summarize a bit, and we want to get past these five enemies that are keeping you from changing your health and fitness. Remember, the first one was believing you can get different results doing the same thing.

To get change, you're probably going to have to change something, okay? And you probably in your head right now, can point to one, two, three, maybe more things that you're doing that are holding you back. And if you think I'll just keep doing these things, you're probably not going to get a different result than what you already have. The second one is self limiting beliefs. Now, if you don't believe that, you can change. If you don't believe that you can do this, you're right, you can't. So you have to find a way to get past the limiting beliefs. Easiest way I found is to set goals that are just outside of what you think and then do it. Make it a low hanging, make it easy, but do that first goal. Then make it a little bit harder and a little bit harder. Push yourself just past your limiting beliefs. Over time, those limiting beliefs will go away. You'll reset your bar, you'll reset your temperature, and you'll know, okay, yes, I can do this. I didn't think I could do it before, but I know I can do it now, and I know I can probably do more.

And I'm going to keep pushing. Okay? The other is staying inside your comfort zone. And so this is the deal where I see women come in, or men, and they see the circuit machines. They're like, oh, this is awesome. I can get really strong and feel good. And they go through all the circuit machines, setting the weights on the same weight every single time. That's their comfort zone. Now, are they getting change? Are they getting more fit? Are they getting more healthy? And the short answer is probably no. Basically, they're staying in their comfort zone, so they're just not seeing the results. So if you don't find yourself getting results, ask yourself, I'm doing the work, but I'm not seeing it. Are you staying in your comfort zone and just not pushing yourself to accomplish that change? The fourth reason we struggle with change in our health and fitness is an unwillingness to invest. Okay, you're either going to buy equipment or you're going to join a gym. You're either going to buy better food or you're going to eat what you can eat. If you're struggling with the concept of investing in yourself. You got to work on that.

I'm sorry, but this doesn't come from just doing the things the way you've always done them, eating the cheaper, less whole, lower quality food, saying, oh, well, it's not much cheaper for me to pick up a pizza than it is for me to actually eat whole food. I can feed my family on pizza a lot cheaper. We can eat mac and cheese. We can do these other things, and it's cheaper. I can do this workout at home, although I don't really have any equipment, and I can do it with my body weight, but then I'm not doing it again. It's really about, are you willing to invest? You may need something. I'm not going to say you don't. We can work with what you have, obviously, but you probably have to invest to make this happen the way you want it to. And when you're invested, you're committed. And when you're committed, you do the work. And when you do the work, you get things. So change takes work. It's often and typically takes investment. It's definitely going to take an investment of time and effort. And I find you get it faster, you get it better if you're willing to invest in yourself with money.

And then the final one in what makes change hard, the enemies of change in health and fitness. And that's just a failure to act. So if you're not willing to do the work, you're not going to get the results. People will be angry. They're like, oh, well, such and such is carrying $130,000 purse. And I'm like, So the guy's a professional basketball player. He works his butt off. He stays in shape. He does everything he had to do for his whole life up until the point he got put into the NBA. Now he has some genetic skills and things like that. Yeah, but the guy works his butt off, and he makes a ton of money. So to him, $130 purse, $130,000 purse, no big deal, okay? But he didn't get there by just coasting. He got there by acting, by doing. And so I'd say, if you want something and you want something big, you've got to act. You got to make it happen. So think through your journey. And I have a question. Have any of these enemies kept you back? Did you recognize some of these? Are some of these in your life today?

Or have they been in your life in the past? So I want you to take something away from this, okay? This was not just I don't know how long I've been on here, but the reality is I didn't just have this conversation with you for you to decide, oh, okay, that was great information. And then again, number five, failing to act. Okay? So I want you to do what's necessary to do what you need to do to change. You've got to get past yourself. You got to get out of your comfort zone, and you got to be willing to do the work and invest in yourself. And if you're willing to do that, when you're ready to do that, if you have any questions, I'm here for you. So please reach out. I'm here, but otherwise, again, get it done. These are the five enemies. If you're dealing with these enemies, break them down the way we talked about today, and I'll talk to you soon.

Post Show/Recap

[00:45:15.300] – Coach Allan

Welcome back, Ras.

[00:45:17.830] – Coach Rachel

Hey, Allan. These five enemies of health and fitness changes are really a challenge. And I know because I'm a creature of habit, but I also love change. I do a lot that when something's not working, of course I change it. But I can see how these different kind of ideas are just what's holding people back. And I guess one of my favorites, as you know, I love talking about mindset is the self limiting beliefs. I mean, right there, that's a hard stop. If you just can't believe that you can do something, then it's done for you've got no hope.

[00:45:55.040] – Coach Allan

Yeah, change is already hard. I mean, we're not wired for it. We're wired to find a consistent pattern where we can walk through places we're familiar and we can just be there. We can be in a familiar place because then it's really easy to notice the things that are different. But when we start to initiate change on our own, it's hard. What happens then is these different things that get in your way, like limiting beliefs. You can say you want to change, but if you don't believe that you can change, then you won't. I didn't get this for a long, long time because, like you, I'm very tolerant to change. I've lived all over the United States. I've lived in live in foreign countries. Things change, and things go on, and you're like, okay, what can I control? What can I not control? But even within that, there's a serenity prayer of hey, grant me this, to do the that it's about looking for the things you can control and kind of letting the rest of it go. But if you don't believe you can control yourself, then what can you control?

[00:47:18.010] – Coach Rachel

Right? The thing with self limiting beliefs, too, is that we're so ingrained to kind of hold ourselves still, like you said, to stay in our comfort zone, to do what's comfortable. But I just want to call people out to just question that belief in the running world where I see it, we've got people that. And I used to do it. I used to think I could never run a five K, which is 3 miles. And I just thought that was the most impossible task. But if you can just stop with that thought and really think about it for a second, well, why do you feel that way? And you've seen it with your clients. You've had people that say, well, I can't lose that 20 pounds or I can't do this at the gym or take this class, but you just got to pause and really question yourself. Why do you think that?

[00:48:12.970] – Coach Allan

Yeah, it's interesting. I haven't talked about this a whole lot on the podcast, but during my vacation, I guess it was still during my vacation back in September, we finished up a week, know, Mexico at a timeshare. It was all inclusive. And then I just, I'm going to, I'm going to take a break from alcohol. And right now that was about a month and a half ago and I still haven't gone back to drinking any alcohol. And I go out with my friends and they look at me like I'm a space alien. How on earth can you do this crazy thing of not drinking alcohol? Especially sitting in a bar with hundreds of other people all drinking alcohol? And so I just order a club soda and I drink my club soda and it's really that thing of saying I'm in control of me in the instant you tell yourself, but I need this to do that, or I want that to do this or I could never, or I can't. You're hearing those words in your head, you're telling yourself that it's not true. Yeah, it's not true. And so if you're struggling with something, yes, this is going to be hard.

[00:49:39.910] – Coach Allan

This is not an easy change is not easy. That's one of the core things I want people to take away from this is that you can't keep doing what you're doing. You can't let these limiting beliefs stop you. You can't stay in your comfort zone and expect change. Okay. It sounds simple, but this is the hardest thing you're going to do. If you truly have weight that you want to lose or you want to build a fitness level or you want to do these things and the things you have done to date have not gotten you there, you're going to have to do something different.

[00:50:19.270] – Coach Rachel


[00:50:20.120] – Coach Allan

Okay. And to make that something that you can keep doing, it has to be sustainable. And for it to be sustainable, you got to get yourself doing it. It sounds like this crazy paradox of how do I if I can't and it's like eating the elephant one bite at a time. You just do a little bit more and a little bit more. Get outside that comfort zone, do a little bit of pushing, believe in yourself.

[00:50:46.670] – Coach Rachel


[00:50:47.330] – Coach Allan

And if you're struggling with any of that, invest don't just sit back and say, yeah, I do these workouts online. They stream them to me. YouTube this and Pilates that and they're great, but I don't do them. Yeah, so you can say you do them, but then you say, well, when's the last time you did it? It's like, well I did it. Well, I guess the 1 September I started was a Monday and I did this, and then I did it on Wednesday, and then I skipped Friday because of this, and I've never done it again. And so, no, you don't actually do those videos. You did two of them. Be real with yourself. You did two of them. You don't do them. You liked them, but you didn't like them enough to keep doing them, and you didn't do them long enough to see results. So you went back to your comfort zone. You went back to your normal habits. You went back to living the lifestyle you were, which got you where you are. And that's cool. I don't want to diss anyone that says, okay, I'm happy with where I am. But if you listen and you're still listening to this podcast, you want to change some things.

[00:51:59.270] – Coach Allan

And so you got to do the work. You got to do what's necessary to make that happen, for sure.

[00:52:07.530] – Coach Rachel

And that kind of brings me almost to the next one, the getting out of your comfort zone, as well as willingness to invest in that, taking that next step and doing something that's different is intimidating. But if you could meet with your friends or if you hire a trainer even, or go to the gym and talk to the people there, I mean, it's good to learn something new, because you never know, you might like it. You might go to the gym and take, like you said, a Pilates class or the spin class or I recently took not a tai chi class, something I never would have done on my own, but I went with a friend, and I really enjoyed myself. I mean, try something new and see if it sticks. And you mentioned being surrounded by people who are not drinking or are drinking alcohol while you're not. This is a good chance for you to go inwards and to really focus on yourself and decide, what do you really want? If you did those home videos and it didn't stick because maybe you didn't like them, I mean, it was fun in the moment, but it didn't stick, maybe you need to find something else that would stick, something maybe sign up for a series of classes, like I said, and see how that goes.

[00:53:19.740] – Coach Rachel

But you just need to find something that you love.

[00:53:22.580] – Coach Allan

Yeah, a lot of people, they have the advice. They say, what exercise should I do? And the answer is always the one you will exactly just find something you enjoy. And I think as a starter, that's often a really good advice. You can't just keep doing that. So you can't say, well, I really enjoyed doing that 30 minutes online video thing. Well, you can do that online video thing, and you can do it three, four, five times a week. But if you're not getting what you want, then you might need to do a little bit more or a little bit different. And so this is not a one and done. And you don't have to think about it that way. We don't have to get from A to Z in one jump. There's 24 other letters in the alphabet. And so it's just, okay, if that 30 minutes thing is your B, then you went from A to B, and then you got the B, and now you're like, okay, I'm comfortable with B, now I'm going to do C, right? And you start working your way through, and you stack these habits, and you stack these activities, and eventually you start putting this intrinsically into you.

[00:54:34.390] – Coach Allan

It's like, I don't even think about it. Yes. Someone comes around and says, Would you like a beer? Because people are buying buckets of beer, and they're sitting there with a bucket of beer, and they see me standing there with nothing. They're like, Would you like a beer? And so I have to, at that point, realize who I am, why I'm doing what I'm doing, what it means to me, and say no. I said no. I said, thank you, but no. And I had to do that dozens and dozens of times last night because everybody wanted to offer me a drink because I was weird for being in a bar not drinking. But I'm okay with that. I'm okay outside my I have to be outside my comfort zone. I have to know my limiting beliefs of, oh, okay, if I think that I can't do this and someone offers me a beer, I'm going to take it. Well, I got to get past that limiting belief because if I don't, then every time we go out, there's going to be some offer. I have one friend, we went out to dinner right after I got back, and I said he's like, do you want to split a wine?

[00:55:43.200] – Coach Allan

We used to just yeah, that's what we do. We all go to dinner, and he'd be like, okay. Because our wives would do the white wine. They'd split a bottle of white wine. He's like, you want to split a bottle of red? And I had to say no. And he said, well, what happened to my bottle splitter? So I had to have that conversation with, that's not how I'm choosing to go right now. So ordered his bottle of red, and we went on with our night. The next time we went out, he's sitting there wanting to order a bottle of red wine, and he's like, you want to split a red? I'm like, not really. And he's like, okay. He found someone else to split that bottle of red with, and he was fine. They were fine, and I was fine. But again, I'm not going to say it's not uncomfortable. It was uncomfortable. It's uncomfortable to tell your friend no. It's uncomfortable to be in an environment where everybody's drinking and you're not. It's uncomfortable to go for a run. It's uncomfortable to stop eating the things it's there. It's delicious. It's going to give you that hit.

[00:56:42.180] – Coach Allan

You're going to feel great for a moment, then you're going to feel miserable, either because physically or because emotionally, you're going to feel guilt and shame and all these other things about food. Whereas you could say, this doesn't serve me. This does not serve me. I'm done doing it. I'm a different person. I see myself. I don't have this limit where I have to do something. I'm a grown ass man. I can do what I want to do.

[00:57:11.520] – Coach Rachel

Right. You're an adult. Make your own decisions.

[00:57:14.820] – Coach Allan

Exactly. And so just realize that change is hard and it's going to take some time and effort. It's going to take action. This is not something you passively do.

[00:57:28.880] – Coach Rachel

Right. And that was the last thing I wanted to chat about before we leave, is the failure to act. I think that's where people get paralyzed the most because we have so many different information and advice floating around us all day long. Do this exercise, eat in this manner, this diet, that diet, or whatever, and we get paralyzed. Too many decisions, too many things to do. Just pick, just do something, make a plan and do it. Don't be stuck with that failure to act. Don't be bombarded and confused by what's out there. Just make a decision and do it.

[00:58:07.150] – Coach Allan

Make your lunch for tomorrow.

[00:58:09.110] – Coach Rachel

There you go. One thing.

[00:58:10.860] – Coach Allan

One thing. I'm going to start making my lunch and taking my lunch. Okay. Or it can be, I'm going to eat a whole food meal tomorrow. Easiest one for me to do would be breakfast.

[00:58:21.810] – Coach Rachel


[00:58:22.780] – Coach Allan

So my whole food meal tomorrow is breakfast.

[00:58:25.970] – Coach Rachel

And that's a great way to think about it. It's the easiest meal of the day to prepare.

[00:58:30.590] – Coach Allan

Pick one and then the other things are looking for ways to make that as easy as possible. So I saw someone online the other day, and it was a business thing. It wasn't even a diet thing. It was a business thing. And the guy said, I have the same thing for breakfast every single day. And it was literally three boiled eggs and then some blueberries and strawberries. That was his breakfast, okay. Every day. And he said he just makes it easy on himself because he doesn't even have to think about it. He has the boiled eggs and the fruit already in his refrigerator. He got to a point where he was ready to eat his breakfast. He went in, he pulled those things out, he sat down, and he showed the breakfast. He said, I eat the same thing, so I don't have to think about know, Steve Jobs used to wear the same sweatshirt, and as a result, so does Mark Zuckerberg, is what I've heard. Basically, they wear the same thing every day. So it's not like they go in their closet and, hmm, what am I going to wear today? They know, grab a hoodie.

[00:59:33.070] – Coach Allan

Grab your jeans and just put them. So make it as easy for yourself as possible, because, again, change is hard. Decisions are hard. But if you're going to do one thing, then put all of it together. Make it where you won't fail. Make it where it's easy, where it's overwhelming odds in your favor. And the more you can do that, the more that thing is going to stick. And once that sticks, it's like, okay, what's the next thing? A. Then to B, then to C. Eventually you'll find yourself at Z. You'll probably find yourself at Z, and it will have felt like a journey, but it's not something you do today. We can't beam ourselves to Z from A. We've got to go through each of those letters. We got to do each of those things. And if you don't try to stack too much of it on your plate at one time, it becomes overwhelming, and you're much less likely to make it. Some people do. Some people sit there and say, I'm changing everything today. Woke up at rock bottom, and I'm changing everything. They blend up that smoothie that morning. They go for a run, they come back in, they shower.

[01:00:39.590] – Coach Allan

They do everything right, and they can do that. I'm not one of those people, and I don't know if you are either, but it's just one of those things of saying, hey, I got to change what I can change in the order. I can change it the easiest way I can change it. But if change is important to you, really important to you, you do that. That's what you do.

[01:01:02.470] – Coach Rachel

Absolutely. Yep. This was great, Alan. Really great information and insights that we could use.

[01:01:08.710] – Coach Allan

All right, well, I will talk to you next week.

[01:01:11.100] – Coach Rachel

Great. Take care, Alan.

[01:01:12.570] – Coach Allan

You, too. Bye.

[01:01:13.650] – Coach Rachel

Thank you. Bye bye.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


November 7, 2023

Pain-free knees and shoulders with Dr. Alan Reznik

Apple Google Spotify Overcast Youtube

Shoulder and knee problems seem to crop up after 40, usually because we didn't take very good care of them when we were younger. In his book, The Knee & Shoulder Handbook, Dr. Alan Reznik walks us through how to take care of our joints so we can live pain-free.


Let's Say Hello

Rachel Discussion


Text – https://amzn.to/4714lt4

Post Show/Recap

Post show with Rachel.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


October 24, 2023

Doing fitness different in your 40s, 50s and 60s with Tony Horton

Apple Google Spotify Overcast Youtube

Fitness legend Tony Horton shares information about how he approaches health and fitness as he's aged including training style and recovery.


Let's Say Hello

[00:02:16.170] – Allan

Hey, Ras.

[00:02:17.930] – Rachel

Hey, Allan. How are you today?

[00:02:19.790] – Allan

I'm doing all right. How are you?

[00:02:21.620] – Rachel

Good, thanks. It's beautiful and fall up here. Leaves are changing, and I just realized we're into the month of October. And I just wanted to remind all the ladies out there to make sure they schedule their mammograms. This is breast cancer awareness month, so I feel like I got to push

[00:02:38.620] – Allan

We're almost at the end of it. At least get it scheduled. Go ahead and call your doctor. Get the appointment scheduled. Do a little bit of self work because I think there's some things you ladies can do to make sure that you're taking care of your tatas.

[00:02:54.780] – Rachel

Yes. And coincidentally, what made me think of it was I had just recently had a visit with my dermatologist for my annual skin cancer check. He checks if you've ever seen me. I've got a lot of freckles moles. I got all sorts of spots. And he takes a look to make sure that they all look safe. And he was actually just schooling me on habit stacking. And one of the habits he was saying was to take your birthday whatever day you were born on. I was born on the 22nd of the month. He's like, use that day to schedule to do healthful things for yourself. Do your breast exam, do your skin self check, make your doctor's appointments. It's an easy day to remember and make it's an important day, obviously. So that was an interesting little habit.

[00:03:41.450] – Allan

Well, did he mean that by every month of every month, like, you do a self exam, you do looking at yourself over check, something over an appointment? So this is every month?

[00:03:51.340] – Rachel

Every month.

[00:03:51.930] – Allan

Usually the 27th of every month, which is just a few days from now.

[00:03:56.730] – Rachel

Yeah, that's right. Yeah. So that's a good thing to do.

[00:04:01.120] – Allan

Yeah. Good. Well, we had that huge vacation, and so you would think, okay, well, things are slowing down for Allan. Not exactly. We have a chili cook off that just happened about a week ago. Of course, we're recording this early, so that's this weekend for me right now, calling from the future. But it's this weekend anyway. Yeah. So it's a chili cook off. I'm responsible for the chili. So I've got a 13 pepper chili that I do, I'm going to do. I call it Superstition Chili. Although my team kind of went rogue on me and decided that they wanted to do Roman stuff, so they want to wear togas what it is. But we're trying to tie 13 chilies to Roman stuff now. But anyway, they're creative. They're going to be the fifth year in a row they're probably going to win the best booth thing, and I just want to win the best chili, so I'm working on that. So all that's going down this next weekend, so that's got me busy. And then I'm going to host a murder mystery dinner here at Lula's on the 11th. I'm planning that. And then, of course, my wife Tammy, she's really into Halloween.

[00:05:15.290] – Allan

So there's the Halloween thing that everybody's got together and said, okay, well, we're going to be this, and so it's like boom, boom, boom, and then that. So a lot of things going on here, but it's fun and it's interesting, and I'm just enjoying myself. And no, it's not getting cooler, and no, the leaves are not falling. I'm still walking beaches and shorts. Shirtless to get a little bit of sun.

[00:05:41.710] – Rachel


[00:05:42.180] – Allan

My birthday is on the second, so that's when I can do my little skin checks. And there you go. Good. All right, well, I've had Tony on before, and that was a really good conversation. Exciting. He's got so much energy, it's insane. But are you ready to have this conversation with Tony?

[00:05:59.720] – Rachel


[00:06:00.500] – Allan

All right, here we go.


[00:06:31.530] – Allan

Tony, welcome back to 40+ Fitness.

[00:06:34.030] – Tony

Allan, I know, it's good to be back.

[00:06:37.150] – Allan

It's crazy how time flies when you're having fun, but it's been over three years, the summer of 2020 that you were on the show

[00:06:46.930] – Tony

before the Earth got very confusing.

[00:06:49.390] – Allan

Yes, every day. But I just try to have fun and see where it takes me. But, yeah, that was episode 446. This is going to be episode 611 or 612. No, 612. I got that. 612. So, yeah, I've been working. You've been working. A lot has changed, but a lot stays the same. So I'm glad to have this opportunity to have a conversation with you today.

[00:07:12.380] – Tony

My pleasure, man. Good to be here. Good to see you again.

[00:07:14.990] – Allan

So, the last time you were on here, you mentioned something, so I have to share this with you. You'd pulled out your calendar and talked about your red X's to stay motivated. That was kind of one of the keys of and I kind of keyed into that. It's like that visual representation of consistency and how it drives your mind, particularly if you're someone who's driven by the gamification of things and just kind of seeing it versus just feeling it and knowing it. I had a client, her name was Anne, and so I kind of talked to her. We were talking about a couple of different things. One, we were talking about self love, because I think if you don't love yourself, the fitness game is really hard to stick to. And then the other thing was the consistency. She needed the consistency. So I told her about your calendar tool. Well, she put the two together and she went out and bought some heart stickers. And so every day she did her workout, she put a heart sticker on her calendar, man, and it was so cool to see her going through that. And the consistency improved, and the way she felt and the way she felt about herself improved.

[00:08:17.610] – Allan

So really cool tip. I appreciate you sharing that with me.

[00:08:20.350] – Tony

Oh, hey, man. Hey together, we help somebody get to the next level.

[00:08:24.400] – Allan


[00:08:25.730] – Allan

It is. Again, I think if we all just pay attention to the tools and things that are out there, everybody's bringing something to this game, and I'm looking for you to really bring it this time. Okay.

[00:08:39.890] – Tony

I've learned. I've learned a thing or two since we spoke last, Allan.

[00:08:43.820] – Allan


[00:08:44.660] – Tony

Fresh tidbit. We only hope. Maybe there's a good joke in here somewhere.I don't know.

[00:08:49.870] – Allan

Okay, well, one of the things I really wanted to get into this time we talked about your shingles last time, and for anyone that doesn't know, go listen to four, four, six. Tony went through about the worst thing I think you can go through with regards to it

[00:09:07.860] – Tony

visited the demons.

[00:09:09.400] – Allan

Yes. But that required you to kind of restart, because a year of not being able to beat Tony Horton for lack of a better word, you lost 25 pounds of muscle. You came back, you weren't where you were. And for a lot of us that were at a level, particularly as we get older and recovery and getting back to things is that much harder. Can you give us some ideas? If someone took a long break from training, or maybe never was training, how do they get the right mindset and really kind of get themselves moving in such a way that they could get this stuff done?

[00:09:51.310] – Tony

Well, here's what's interesting. Let's say, for example, you were committed at some point, like you were into it, and maybe you were single at the time and you had spare time and maybe who knows? Everybody's different, of course, right? One size does not fit all. And you were that person. And whatever happened, you got married, your house got flooded, you ended up with a really horrible flu. Or maybe you had got Ramsay Hunt syndrome like me, and you lose like me. Like you said, I lost 25 pounds. But for me, at that stage in my life, I'd already been doing it for three decades. You know what I mean? It was already ingrained. It's who I was. It was as important as anything else in my life. And the reasons why I was doing what I was doing then had changed from when I first started. Now, when I first started, it was all about ego and size and how much you benched and the circumference of your biceps and whatever. A lot of ego driven stuff, a lot of comparisons of me to others, you know what I mean? And that's all fine if that sustains you.

[00:10:56.450] – Tony

You got to kind of notice when life is shifting that you might have to shift your strategies, your techniques, your methods, whatever. And so when I came out of my situation and again, this applies to anybody who was into it, and then whatever happened and it was two months, three months, a year, five years, and you're getting back into it, it's important to look at your reason why. And my reason why was all ego and esthetics and comparisons to others and looking for compliments, which is not sustainable as you get older, I don't think. And for me it was about health and wellness and my mental and emotional state or much more so than my physical appearance. And far too often I meet guys who are in their fortys or fiftys. I need to get bigger. Really?

[00:11:44.600] – Tony

Are you playing hockey now? What do you want, a rugby team? Or are you going to be the oldest professional football player in the world? Why do you want to get you got three kids and a wife. Does she want you to get bigger? What do you want, dude? What's important to you because you're wanting to get bigger as an example didn't work for these last six months, a year, two five years, whatever. So maybe it should be something different. And for me, my raison detra, as the French would say, my reason for being is to be a super healthy, fit 65 year old. And what does that look like? And how am I prioritizing now? So I'm prioritizing on exercising today because it helps my creativity and my productivity and my ability to solve problems and improves my sex drive and my sleep and my range of motion and my body's ability to move quicker in situations where I wouldn't if I didn't do these things. To be a better skier, to be able to get through a ninja course on Sundays with guys half my age. You know what I mean? So it's more about performance, it's more about quality of life, it's more about better brain function and improving my emotional state as I make my way into my 60s, right?

[00:13:01.530] – Tony

So I think we spoke about this before. When you move, whether it's yoga or cardio or weights or Pilates or CrossFit or P90X or our new program Power Sync 60, you release norepinephrine dopamine serotonin and brain derived neurotropic factor BDNF that happens inside of your head, inside your temporal lobe, inside your hippocampus, inside your little tiny dentate gyrus. And you don't have to wait 30, 60, 90 days for a better look, bigger arms, more you get it today. And if you don't work out, you don't get it. You don't get it. It doesn't happen. And so the temporal lobe and the hippocampus and the dentate gyrus are not stimulated. Those chemicals are not released inside of your head. So you're just a little sadder, you're a little bit more depressed. Your ADD and your ADHD and your elemental P and whatever it is that you have overtakes, right? You don't have all that good brain chemicals to be able to counteract the doldrums of your life. And that's life altering. You know what I mean? Annex is the plan, right? You get your calendar, whatever it is, figure out what you're going to do and when you're going to do it, and you announce it to the world.

[00:14:14.230] – Tony

I got a friend right now. She's so committed. I'm in. And she's been super inconsistent because she doesn't tell the world, hello world. I am going to be working out at 08:30 A.m. every day so don't even begin to think about scheduling anything there because I've already scheduled it till now, until the day I'm dead. Tell the world my workouts are morning and night because I'm working around other people's schedules, because I want those other people in my world motivating me, inspiring me, and helping me push harder.

[00:14:48.100] – Tony

All right?

[00:14:48.490] – Tony

So if you wing it, you won't do it. If you plan it, the odds go up. And third is accountability. Who are you accountable to? If you are one of these people who get up in the middle of the four in the morning and you go down in your basement and you live in Minnesota and it's February and it's 59 degrees down there, and you do a plotty routine or a yoga or you're a superhero, we crown thee. We say, you are better than me, because I don't invite those people to my house. I ain't doing it half the time, man. I mean, I felt like, oh, Horton, he must love working out. Not really. Purpose, plan, accountability. If you got that in your life and you understand how important those are, you go from surviving like everybody else to thriving like I know you want to.

[00:15:34.170] – Allan

Yeah, I kind of break that down into the two different what I call motivational lines. So there's an extrinsic motivational line which falls along the accountability, and then there's the intrinsic, which is more about self efficacy. And the self efficacy stuff is hard. It's hard because at that point, you have to be your own boss. At that point, you have to identify yourself as being more than just a desk wonk doing your job. You've got athletic aspirations, you see yourself differently. I never want to be a spectator in my grandchildren's lives, ever. I don't care what they're doing. When I started, P 90 X was maybe the hardest, craziest thing I'd ever done in my life. Now they got tough Mudders and Spartans and all that kind of stuff going on CrossFit, and it keeps going CrossFit and all that, and I don't know what my grandchildren are going to be doing. They're not even born. Most of them aren't even born yet. So when they come along, it's like, okay, well, when they get older, I want to be the grandpa that's a participant in their lives. Correct. I don't want to be the grandpa that's watching from the rocker or sitting in the aluminum stands watching them.

[00:16:51.090] – Allan

I want to be out there playing with them.

[00:16:53.540] – Tony

Yeah. Building memories. Memories that you're going to have while you're here, and the memories they'll have for the rest of their lives. The influence that you have on them is I went to a show the other night, and P 90 X is ancient. Really? At this point. I don't know, it's been a while. And I don't get out of the house much because,

[00:17:12.250] – Allan

like, 40 years, let's be honest, Tony.

[00:17:16.490] – Tony

I went to Fargo, and I went to Jackson, and I went to Paris, and I went to Rome, and I went to London, and I'm going to Miami, and I'm going to know, like, when I'm not traveling, I'm here, you know what mean? Like, I haven't been to the grocery store in like, seven years, whatever. That's just who I am. But I go to this club, right, packed theater, and they call me on stage, which was not planned, so I had to do this MC thing. And of course, I'm up there reading these three by five cards, my glasses going like I can't. Anyway, it was fun and it was great. And then the show is over, and I would say a fourth of the audience I mean, I'm talking to Pac Theater, all come up to me and say, you changed my life, and P 90 x this and that. And I started in high school, my parents did it and then I did it. And they're like, you have no idea, man, what this did for my and I'm like, wow. And that's what you would be doing on a smaller scale for your grandkids and your grandkids friends and your grandkids kids when they have kids.

[00:18:16.270] – Tony

I mean, it trickles down, man. And it's powerful and it has a tremendous effect. You don't think, oh, you don't really think? Because I didn't really think about it, then all of a sudden I'm like signing and doing selfies and people are crying in front of me. It's like, holy smokes, wow. You forget because you're just doing your thing. And then you let other people market it and send it out to the world. And I don't know how much is getting used, but apparently quite a bit. And so you're in a field, Allan, that is so important right now for this country, you know what I mean? Because too many people are suffering needlessly. And it's up to us to come up with ways to get people off their butt and changing their lives. You know, there's two things that we control. It's whether we move and what we put in our mouth. I mean, pretty much everything else is out of our control, you know what I mean? So if you have the right strategies, the purpose, plan, accountability, whatever, and other intensity, there's other things on the list, too, and you learn that hydration and proper sleep and supplementation and mindfulness is another thing that's really key.

[00:19:24.480] – Tony

There's a lot to learn here, but once it becomes ingrained, once you get that routine down, it feels impossible to abandon it. But there are people out there who are like, I'm in, I'm out, I'm in, I'm in, I'm fit, I'm fat. You know what I mean? And it's up to us to rein them in and say, hey, man, you got this. You can get going again. Here we go.

[00:19:44.330] – Allan

So now, one of the things I noticed is, like, you kind of said the ego thing. It followed me. It wasn't something I said, okay, I'm on my 20s, and okay, I got the ego, and I want to have the arms and the chest and the thing. And it kept following me every time I get in the gym. It's like, okay, just a little tad ego.

[00:20:06.520] – Tony

And as we get older, that can get you hurt.

[00:20:09.210] – Allan

It can get you hurt. That's why I tore my rotator cuff. Exactly. I was as strong at 51 as I was ever in my life. And then I tore rotator cuffs and then I wasn't so as someone gets older. 50s, 40s, 50s, 60s, are there things that we should just say, okay, look, those are childish things, I'm going to put them away and then I'm going to focus on things that are more suitable for who I am and where I need to be. And just kind of as a preface to that, how has aging affected your training?

[00:20:43.550] – Tony

Great question. Well, aging is inevitable, so therefore change is inevitable. It just has to be. But if you still have your high school college mentality and you're in your 40s, 50s and 60s, you're going to tear your rotator cuff, you're going to blow out your knee, you're going to screw up your back, you're going to end up with sciatica. And there are ways to mitigate those things. It doesn't mean that you have to stop training hard. You just have to start training smart. A lot of people can continue to do the workouts they did then, but they're going to have to maybe back off on the reps and back off on the weight, you know what I mean? I would suggest go to more body weight gravity type exercises and get away from trying to do the bench pressing and trying to do the heavy squatting, you know what I mean? And a lot of people who are still hung up on wanting to get bigger, no, live big. Get big. Yeah, that's true. But is it still necessary? Is it still that important to you? I mean, we're getting back to my first answer, right?

[00:21:46.050] – Tony

And I'll get into how my training has changed to a degree. What people need to do is add new stuff. So the recovery mindfulness category of this lifestyle is more important than ever, more popular than ever. I have foam rollers and I use them. I have a Theragon and I use it. I have an infrared sauna and I get in there. I have an infrared mat that I lay on. I have a cold plunge, which I absolutely despise, but I do it. I have a regular pre workout, post workout regimen. Warm up, cool down. Really important, right? I have a regular yoga practice. Every Friday is an hour, 15 hours and a half session. Always trying to work on that, you know what I mean? I have separate stretch routines that I do. And most people just want to start and they want to finish, and they don't want to do any of that stuff because I don't have enough time for that stuff. I barely have enough time for my workout alone. All right? And then the other piece of the part of the recovery is what you're putting in your mouth. Certain foods, certain beverages cause inflammation.

[00:22:55.950] – Tony

And that inflammation occurs not only in your organs and in your pancreas and your liver, in your esophagus and in your digestive system, and in your stomach and everything else. That inflammation happens in your joints. It affects your tendons and your ligaments in your body. The wrong foods that sugar, salt and chemicals over and over and over again at processed food is weakening the muscles, weakening the tendons and the ligaments and your bones. Right? So everybody knows calcium is good for my bones. Well, duh. You think your ligaments and your tendons and your muscles are like my new protein powder has HMB and vitamin D, three massive doses that helps muscles actually grow without having to do much. And when you do much, it's a whole lot better. I mean, I'm 65. There she goes, you know what I mean?

[00:23:40.490] – Allan

Flexing again,

[00:23:41.910] – Tony

still vascular, still strong. But at the same time, if you want to do what you did to a certain degree, you got to add all this extra stuff. And sleep is important. Most people are sleep deprived and dehydrated and malnourished. Right. Get that in order. Like, most people aren't drinking enough water, their sleep is terrible, they're not getting enough of it.

[00:24:05.520] – Tony

This is all part of the recovery process. And then last but not least, it's really learning how to change gears. Maybe you add pilates, maybe you go hiking instead of sprinting on the track. It's really understanding that age is happening. So change is happening. Can you change with the age as you age? And a lot of people just forget that and they don't understand that, and they don't know how to do that, and they don't know who to reach out to to help them get there. And it's about form and function, too. Like today I was on a stability ball. I'm doing tricep extensions with 75s, with the 75, not 275, but 175. Right? So first of all, I got to get into onto the stability ball, and then I got to get the weight on my chest, then I got to get it extended over my face, and then I'm doing ten or twelve reps with that because I've done it so many times. I've built so much the routines for so long that I can get in there and do that, you know what I mean? And it's also the other thing too is P 90 X was successful because there were twelve workouts.

[00:25:05.590] – Tony

My new program, the Power Four, has 24 workouts. So the same adage, we called it muscle Confusion, which was just a made up word term, like it's not real, it's just a term to explain what we're doing. It's not like it's scientific already, so relax everybody. But Jack Lane had something called periodization training. We called it muscle confusion, which was working on your weaknesses as much as your strengths. Yeah, you don't like yoga, we're going to make you do it. You don't like martial arts, we're going to make you do it. You don't want to lift weights, we're going to make you do it. Right. You don't want to work on your ABS? Well, we're doing Aberbarex you've decided to do it or not. And so it was avoiding the boredom and the injuries and the plateaus that come from doing the same things over and over and over again and expecting you're going to look gorgeous and you're going to be right for me. I work on my speed, my balance, and my range of motion as much and more than the resistance, weights and cardio, right? So these three are as important as those two.

[00:26:00.180] – Tony

And when you add all five, you know what I mean, then you're going to be able to do what? I can't jump as high and I can't run as fast, but everything else is pretty much in play for me because I've added the variety, and I have all the recovery aspects of my lifestyle now.

[00:26:20.230] – Allan

Well, I do like that you said form and function, because I think that's the missing piece. When you talked about the why at the beginning, it's like I said, I want to be the grandpa that can climb on the floor and do coloring books. I want to be the grandpa that can keep up with them when they're playing soccer or whatever the thing is. I want to be able to wipe my own butt when I'm 105.

[00:26:39.560] – Tony

Um, let's hope we get to 105, and we can.

[00:26:43.010] – Allan

Right? But the whole point being is a lot of people get to a point where they're not able to take care of themselves. They lose their independence because they lost their fitness, not the other way around. It's the function of living the life that you were intended to live, the way you want to live it on your own terms. And so the things you do and you talked about it mobility, balance, speed, keeping those things up takes work. It's not just something you lose. You lose it because you're not doing it. And so it's putting those all together and saying, what does my workout need to look like? I don't need to be able to press 160 pounds over my head anymore. I never actually probably ever really did, but I tried a lot of weight.

[00:27:26.360] – Tony

Over your head, man.

[00:27:26.990] – Allan

It is, but I don't need it now. The heaviest thing I put over my head is an overhead bag. An overhead bin. You put it up in the overhead bin, it's literally that. And that bag doesn't weigh more than 25 pounds. So from a form and function perspective.

[00:27:43.010] – Tony

You'Re good to go to you're 105?

[00:27:45.080] – Allan

Yeah, I can turn that down, but looking at that okay, so I'm sitting on the couch. I got to go to the bathroom. I've got to be able to hop up. This is not a slow thing. This is a get to the bathroom thing. You get there, sit down. That's squat, leg strength. I sit down, I do my work, and now I got to be able to do the paperwork. So that's Dexterity mobility, being able to move around and do things, and then it's standing back up. So there's speed, there's mobility, there's balance, there's strength. That's all built into just a basic function of human life. We don't think about a lot when we're in our 50s and 60s, but we're sure going to think about it when we're sitting on the couch watching, I guess Jeopardy will still be on different hosts. Yeah, different hosts.

[00:28:25.830] – Tony

But we're still we miss you, Alex Trebek.

[00:28:29.690] – Allan

Yeah, but we're sitting on the couch.

[00:28:31.570] – Tony

The other thing, too, that I think is important is and people don't realize that a lot of folks, as they get older, especially if they've never had any kind of a fun activity that they've done in their life, you know what I mean? They're exercising purely to lose a certain amount of weight or have a certain amount of certain kind of appearance. But what if you started training because you really wanted to go on a bike ride on the Appian way outside of Rome? You know what I mean? Like, you really train for these activities. For me, winter comes every year and I ski at least two months, not in a row, but two months worth days, like at least 60 days a year I'm trying to get skiing. And so my mindset the other three seasons, summer, spring, and fall, I'm always training for that one season because I'm out doing something. And maybe it's as simple. Like, I know a lot of people who rode bikes and didn't think about it, and now they're in their 50s and 60s and are afraid to get on a bicycle. Like, damn, man, that's just like, go buy your plot, you know what I'm saying?

[00:29:36.680] – Tony

Like, holy smokes. So what is it about you? I tell people, get a piece of paper and get a pen and write down ten things that are physical, fun things that maybe you did as a kid or you never did. Maybe it's surfing for some of you. Maybe it's just going on hikes on a vacation. Maybe for some it's ice. It's, you know, getting on a skateboard again or getting on a know when I had Ramsey Hunt and I balanced and my balance still isn't right, it's never going to be right. That's permanent damage in these nerves in my brain, but whatever, it doesn't slow me down. But I was wigged out about getting on a bike. And then when I got out one, it was like, oh. And then I did it about five or six times, and it wasn't like I fell over sometimes when I was trying to start, like, I stopped and I was on a hill and you get on the bike and you're trying to go up the hill. That wigged me out. But I go, what's the word? I'm going to scrape my knee. I mean, who cares, you know what I mean?

[00:30:32.330] – Tony

But that's a great motivator, having something else that you want to do physically that you enjoy, that you want to share with other people, friends, families, coworkers. I don't know what it is. And sometimes maybe your purpose is that along with wanting to feel good the day you do it, there's a lot of good reasons why.

[00:30:51.970] – Allan

Anyway, now, I know you're big, and you already spoke to it a little bit today about accountability and getting accountability and having accountability. I know you have people actually come over to your house.

[00:31:06.550] – Tony

Yeah, I've built my home. I have 1 2 3 4 places I work out on my property, three outside and one inside. And so it's a playground. It's an adult playground with stuff pegboards and 20 foot rope and 17 foot rope and parallel bars and a whole dang ninja course in the backyard.

[00:31:24.250] – Allan

But this is not Tony just getting up at 05:00 in the morning and going out there and doing his little ninja course. And it's not just a little ninja course. It's actually kind of exceptional. But you're bringing in people, you're staying in it, and they're holding you accountable. You're holding them accountable. One of the things that a lot of people will poo poo a gym. They'll say, I don't want to go to the gym. I don't like the gym. But to me, that's a ready made accountability group just already there somewhere in your neighborhood.

[00:31:57.810] – Tony

Park the car, go inside.

[00:31:59.480] – Allan

You don't even have to talk to them. If you're the 05:00 workout person, which I was when I was corporate, it's the same people in the gym every morning at 05:00.

[00:32:08.460] – Tony

Yeah, man.

[00:32:09.460] – Allan

And you see them and you nod, they nod, you get and do your thing. So it's not even like I could call them friends. I don't even know their names, but I just knew they're there. They're going to be there and pushed me to

[00:32:22.250] – Tony

maybe they become friends at some point. Hey, man, what's your name again? Especially, hey, will you spot me? Sure enough, tell me your name, blah, blah, blah. And you find out you have a lot in common. It becomes your best man at your wedding.

[00:32:33.810] – Tony

Those stories happen all the time,

[00:32:35.440] – Allan

and that goes to the gym. Wrong. You're some of the five people you spend the most time with.

[00:32:41.300] – Tony


[00:32:43.090] – Allan

Some of those folks should be in fitness. Just saying.

[00:32:48.070] – Tony

Yeah, totally true, man. Totally true.

[00:32:51.340] – Allan

So I'm going to ask you this question again. I think you'll probably give me a different answer. It's been over three years. I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:33:06.330] – Tony

I kind of covered them already, you know what I mean? Curiosity maybe is something I didn't really touch on, but being open to trying new things that you feel like you've never even tried before, because I talk about it in my book, The Big Picture, there's two kinds of love there's the thing that you just love to do. If you don't like fitness, there's probably not much that you love, but you got to be open to something, right? I mean, like a lot of guys just want to lift weights, that's all they want to do. They love lifting weights, but they don't want to try anything else. Like, yoga is not my favorite thing to do, but I understand how important it is. I love yoga like the last ten minutes of yoga, I love it the first hour, that's.

[00:33:46.810] – Allan

When you're laying on your back about to take a nap.

[00:33:48.580] – Tony

Yeah, when I'm in Shavasana, right, or whatever, I'm going through those final stretches and I'm in Vinyasana. I'm pretty Vinyasa is the flow. So curiosity is great, what is it out there? And again, break out your paper and your pen and you write down maybe some things that you've heard about. And by the way, there's Peloton, there's beachbody, there's my platform, there's Tonal. I'm on Tonal now, you know what I mean? There's running clubs, there's rock climbing clubs, there's just so many things, you know what I mean? And category one is what are the activities that you could do on your own, right? Like, if you're on the road and the gym is terrible and it's raining or snowing outside and you know that you need to move today, what is your plan? You know what I mean? What are you going to do? Me, I have this thing I call the warrior workout. I do a set of push ups, I do cardio for a minute, I do 30 sets of ABS, I do 30 sets of legs, 30 reps of legs and ABS. And I go three rounds, four rounds, five rounds, six rounds, whatever I got time for.

[00:34:53.340] – Tony

And all you need is the human body, gravity and mother Earth and you're good to go. And that just means, oh, I'm open minded, I'm curious, I'm trying things and it helps me stay consistent. And then again, you touched upon it too. You are the company you keep. And a lot of people, as they get older, they stop making new friends. They just, I got my friends and I don't want to meet new people. Well then you've just put the blinders on. Wham, you know what I mean? So everything in your world gets smaller because your friends are going to eventually a not to be able to do anything anymore because they're not on the same path you're on or they're going to start dying. All right, I meet new people and I invite them over to my house all the time, I've known people ten minutes and I go, hey man, here's my email address, email me if you want to show up for a workout. I do that all the time, right? So creativity, curiosity, when it comes to how you train, constantly searching, go to the gym and don't just look at the same people for six months a year and not say anything to them.

[00:35:53.620] – Tony

Go up and say hello. You know what I mean? I mean, if you're not a weirdo, then they'll probably be cool. I have so many friends. Like, some guy with an FBI agent was walking by my house with his dog and his daughter, and he came up, and he thanked me because I helped him get fit, and I just liked him. And, hey, you know, here's my email. Call me if you want to come over. And the guy was over here five days a week until he had to move to London. And then there was another doctor. It was an eye doctor, same thing. He's just some guy who I was at a restaurant, and he came up to me and thanked me because I helped him with his career, and now he and I are pen pals and email pals, text pals. And I'm always giving him advice and whatever. If you open up your world, then that's everything. And then the other thing too, that I don't talk about much. I mean, I just say form and function. But get in front of a mirror and watch what you're doing. Look to see if what you're doing is correct.

[00:36:50.690] – Tony

Your form is everything. I've been with friends of mine, and I'm always saying, go lower. Get in your heels more. Straighten your arms. You're too hunched over. And people are just kind of arbitrary going through stuff. And as you're training, you're doing the same things over and over and over again incorrectly. I lost you.

[00:37:11.020] – Allan

No, I'm here.

[00:37:12.160] – Tony

Did you hear all that? If you keep doing things wrong all the time, well, then you're even more vulnerable to injury long term, because you get out in the world and you want to try something, and that range of motion isn't there. Your tendons and ligaments and muscles aren't prepared to do what you're about to do because you don't have that flexibility. You haven't moved very quickly. Your form has been terrible for decades. You know what I mean? And that's like, oh, man, here I am. I've been working out. I'm taking care of myself, and now you're telling me everything I'm doing. My form sucks. Well, either you address it or you don't. You know what I mean? Because if you address it and you're willing to get your arms straight or get your squat prop get a proper squat or you're landing like a ton of bricks as opposed to like a kitten, these are things that are important, especially as you get older, because you become more and more vulnerable if you're not really paying attention to those types of things.

[00:38:03.690] – Allan

Thank you, Tony. If someone wanted to learn more about you and the things that you're up to right now, where would you like for me to send them?

[00:38:10.830] – Tony

Oh, there's so many places, tonyhortonlife.com. That's the easy, simple one. You can find everything. There's a lot of tabs, my equipment, my supplements, my live events, my clothing line that we still have a few of in a warehouse.

[00:38:25.500] – Allan

And your blog. And your blog.

[00:38:27.670] – Tony

And my blog. But if you want supplements, go to mypowerlife.com mypowerlife.com and put in the code tony30, which means you save 30%. Awesome. That's really good. And then our brand new my wife and I have got a new thing called Power Nation. In Power Nation, we have lots of our own trainers, we have lots of our own programs. Like I said, the power of four. I left Beach body and everybody said, where's p 90 x four? So we made one called The Power of Four. It's kind of like, what that's all about? But it's about exercise, it's about nutrition, it's about supplementation. And most importantly, the fourth leg of that very important table is the mindfulness component, which I think a lot of people are saying, oh, wow, I didn't realize that if I do breath work and box breathing and meditation and body scan work and everything else, that it just gives me the energy to be able to keep coming back. So the power of four is there. And our brand new program, which is designed I designed it with Dr. Mindy Pells. And Dr. Mindy Pells has done years of research on why women aren't getting the results that they want, is because they're doing the wrong things on the wrong days.

[00:39:37.500] – Tony

And women have a much more complicated hormonal situation than dude. Dudes, we got testosterone and some estrogen, and women are pre pedomopausal and postmenopausal and perimenopausal. And so some women have to train based on the moon. Some of them have to train because their menstrual cycles are gone. And now we added stop options, which means in a lot of these routines, there's two stop options at the ten or 20 minutes mark, at the 40 minutes mark. So that way if you don't like, oh, it's 55 minutes routine, I'm out, I can't do it. But I gave you a stop option. All you have to do is fast forward to the cooldown, and that gets more people in the room, helps them be more consistent. And then, of course, we have our power up and power down stuff, which we used to call modifications with P 90 x. So you can intent if you want, because there's somebody here that shows you how. And if you want to back way off, there's somebody on my other shoulder that will show you how to do that. So our two test groups are getting blown away. These women are getting in the best shape of their life.

[00:40:38.250] – Tony

They're losing weight for the first time because they're doing the right workouts on the right day. So men have one schedule. Women have like three and four based on where they are in their cycle. So we're really proud of that. And you can get all that at powernationfitness.com that's powernationfitness.

[00:40:55.150] – Allan

All right, well, you can go to 40plusfitness.com/613. It's actually episode 613. I thought it was twelve, but it's 13 613. And I'll make sure to have the links there so you can find whatever you want to find for Tony. Well, Tony, again, thank you so much for being a part of 40+ Fitness.

[00:41:16.390] – Tony

Allan, my pleasure, man. I love being on with you and I think we struck some gold today.

[00:41:21.840] – Allan

I think so, too. I think we're going to get a lot out of this. Thank you.

[00:41:26.120] – Tony

Thank you, brother. Bye

[00:41:28.530] – Allan


Post Show/Recap

[00:41:31.070] – Allan

Welcome back, Ras.

[00:41:32.690] – Rachel

Hey, Allan. I'll just fangirl again for a minute. Tony Horton, he's such a name in the industry and it's been really fun to watch him all these years. So it's nice to hear he's got something going on these days.

[00:41:44.850] – Allan

He has a lot of things going on. Like I said earlier in the intro when we were talking before, the man has just so much energy. He's like a nuclear power plant. It's insane. And that's cool. I think that one of the things that is really interesting is, yes, he was a big, huge name through the 90s into the 2000s with p 90 x, x two and x three, and then he had all these celebrity clients. One of his best friends was Tom Petty and things like that. So it's he's he's in the industry. He's been in the you know, a lot of times people are in the industry and then they're not and then they're not the same person. And so he's had some health issues with his shingles thing, which was he had he had one of the worst cases of it. So it was not a good deal. But at any rate, he is the healthiest, fittest, happiest version of himself. And you can't compare yourself and I think this is where I can literally say, do not under any circumstances compare yourself to someone else. Because Tony wanted to do a pull up competition against me because he sees my pull up rack behind me when we're doing the video and I'm like, not a chance in hell, Tony.

[00:43:19.470] – Allan

I said, now, if you're stuck and I happen to be walking down the side of the road, I'm the guy you want because I can push your car. That's my skill set. So I'm not going to compare myself to Tony Horton. I'll never have that amount of energy and, as he put it, have hollow bones to be able to do a whole lot of pull ups. But I know my way, I know where I'm going. I know what I want for my life. And my training is effectively geared to make me who I want to be tomorrow.

[00:43:49.850] – Rachel

Well, I think that's an important concept. I think you said in his 60s somewhere I'm my 50s. And what we can do today is a little different than what we may be able to do in our 20s and 30s. I mean, there's something to be said for decades of change and maybe training smarter instead of harder. It's an important pivot to recognize.

[00:44:15.100] – Allan

I've been very open and transparent about the fact that I wanted to get super strong in my early 50s, I blew out, you know, tore up, ripped out a rotator cuff, and I did CrossFit until I realized, okay, CrossFit is fine. But at the time, my ego would often overshoot my capacity and I would find myself hurting after a workout and trying to do another workout before I had fully recovered. And so it was just one of those things of saying, okay, CrossFit's great if you can do CrossFit. CrossFit's terrible if you don't have control of your ego or you're doing it too often and not recovering between them. And so it's just kind of finding where you are being realistic about it and then pushing. Now, the way I say pushing is those gentle nudges that kind of get you just outside your comfort zone, not the extreme. I'm going to see what Tony's up to today and then I'm going to emulate Tony's workout. It's not going to be in your best interest, right?

[00:45:24.620] – Rachel

Well, it's important. That's right. It's important to know what your capabilities are and then how far you can push that without causing any injury. Like, I like to say I'd like to live to run another know. I don't want to overdo it and really get injured and then not be able to do the things that I love. But Tony was mentioning that too. He had an ego in his maybe younger years. And now you just need to find what you love. You talk about being fit for task, if that's important to mean. You just need to figure that out for yourself. We're all quite individual.

[00:46:01.090] – Allan

Yeah. And then the other thing that I really like that Tony got into was that this is not just about doing know, this is about doing you. And you is more than fitness, it's nutrition, it's rest and recovery and all of these other things wrapped together. And the funniest thing is, I'll talk to somebody and they'll say, well, I did a long run or hike on Friday or Saturday on Saturday, and then they're hurting on Monday. And I said, okay, well, what was your Sunday like? Because just to see if it was recovery, it's like, oh, well, there was a potluck at the church. And I said, okay, so how'd the nutrition go that day? Not so great. I had some of the cobbler. It was really good. I went back for seconds and I had this and I had that. So, yeah, I completely washed out on my nutrition on Sunday. And I'm like, okay, so you're hurting on Monday. Your knees and ankles and hips are all hurting on Monday, and you think it's the run you did on Saturday.

[00:47:06.450] – Rachel


[00:47:07.930] – Allan

You ate all that inflammation food, and they got inflammation. That's where the pain is coming from. And you think you earned it, you said, well, I was moving for over an hour and a half. I did this distance, and over an hour and a half, I felt like, yeah, I can have a few little treats. And like, okay, so you burned maybe 400, 500, maybe 600 calories. Let's go on the high end. And then you go and eat 700 calories worth of cobbler.

[00:47:40.770] – Rachel

Oh, jeez.

[00:47:42.370] – Allan

It's so easy to eat it.

[00:47:43.990] – Rachel

It is.

[00:47:44.450] – Allan

It's so hard to burn it.

[00:47:45.970] – Rachel


[00:47:46.800] – Allan

But we think we deserve it.

[00:47:48.760] – Rachel


[00:47:49.300] – Allan

And then we're hurting, and we blame the wrong thing for hurting.

[00:47:52.880] – Rachel

So true.

[00:47:53.770] – Allan

So now it's like, well, I got to cut back on my mileage.

[00:47:57.210] – Rachel

Yeah, well, that's an important concept, too, as we age, especially if you're a runner. We need to do all these other things to get those adaptations that we're trying to get in the gym or running on the road like I do. So you need to have good sleep, you need to have good nutrition, you need to do the stretching and mobility work. And if you're not, or worse yet, sabotaging yourself by not doing these things, not getting enough sleep or eating maybe the wrong foods, then you're ruining your own goals. You're really hamstringing yourself at this point.

[00:48:34.950] – Allan

Well, the worst part of it to me is that you have a goal and you want to work towards the goal, but then not that you're doing something specifically to sabotage it, but that you're just not doing the right things. Fine. If you want to have a day and it's a potluck at the church and it's important for you to be there, and yes, if you don't eat the pastor's wife's cobbler, we're going to excommunicate you, or whatever, have some cobbler. That's not where the real problem comes in. Where the real problem comes in is that you don't objectify it. You don't step back and say, okay, I need to have some cobbler, but I don't need to have a four pound piece. That's what they're going to hand you. They're going to hand you that cobbler on that little paper plate, and it's going to feel like you should be doing overhead presses with this thing because it's heavy. You don't have to have that much. You can have a taste of it, enjoy it, relish it, and then move on. But we kind of turn that off. We're like, oh, well, I have to have this, and therefore, boom.

[00:49:55.670] – Allan

Okay, it's a bad day. I screwed up. I'm emotionally upset about it. Don't be. It was fine. Not that you were entitled to it, but you're a grown person. You can have that decision. But you don't do the other stuff. You're not sitting on the floor, rolling around with the kids and doing stuff like you did when you were in your thirty s and now you wonder why it's so painful and hard to get down on the floor. Just because you don't do it enough. You just don't do it enough. I can sit down on the floor and get back up. I can roll around on the floor with my dogs, I can play. I can do all those things at 57 years old. And it's not because I'm some superhero fitness guy. It's just because I actually get on the floor practically every single day. I make a point of getting down there and moving around. Is it dedicated stretching? Is it dedicated mobility work? Do I feel like I'm working out when it no? I just get up in the morning, start my coffee, sit down on the floor and hope my dog doesn't bite me in the face because he's just a little too childish.

[00:51:05.770] – Allan

He likes to nip. It's not a bite bite. Lev is just a nip nip guy. But it's just one of those things of get on the floor, roll around, move around, get the hips open as often as you can, particularly if you had a sitting job.

[00:51:20.090] – Rachel


[00:51:21.210] – Allan

And then the other thing I'm on this interview, I've been on this call. I've got two interviews today.

[00:51:26.620] – Rachel

Oh boy.

[00:51:27.260] – Allan

So I set up my workstation right now where I can just be standing up. So I'm standing up right now. I'm not sitting down. So my hips are open, my chest is open. I can have a conversation with you, and I can do that like I have a phone call or anything and just not be sitting in the chair hunched over there's times that works very well. There are times I need to be sitting down because I got to take notes, I got to be doing some work, got to do some stuff. But I pick my battles and I say, okay, I can be sitting, I can be standing, I can be on the floor. And I try to be all three at different points of the day where it makes sense. So it's not that you have to do all these extra workouts. It's just look at your day and say, what can I do to be moving in a different pattern than I would be? Because if you're sitting for eight solid hours, that's really hard to undo.

[00:52:21.760] – Rachel

That's a lot.

[00:52:22.600] – Allan

Yeah, it's really hard. And I get it. Some people, you have to be sitting at the computer. You got to be typing notes while you're on the phone or whatever's going on. You have to be at the computer. Okay, that's fine. Get up, move around, do a stretch break. It's not like you're going to do a workout, but just do five squats. Five squats. A Samson Lunge. If you don't know what that is, look it up. But just different things that are moving your body to open you up, to get your body moving in a different way so that you're not getting locked into a position. And that's the thing, he has the time. And so he does dedicated yoga, he does other dedicated workouts. Heck, sometimes he's just out there throwing hatchets at a target. Oh God. Because he's made his house his playground.

[00:53:12.330] – Rachel


[00:53:12.860] – Allan

And so it's not that you have to do that. I'm standing here in basically what was our living room of our apartment and guess what? It's a gym. I see. So it's easy for me to walk in here and just say, okay, well, I don't have time for a full workout. Okay, well, I'll just get back in real quick. I don't have time for the full thing. But I'll do a few pull downs, I'll do a few pullovers, I'll do a few rows. Takes me five minutes, put in a circuit and go. And so not that you have to have a bunch of equipment, but just have things that you do that are not sitting at your desk or sitting watching the TV, have other things that you do. And that's really kind of the lesson of all this, is that by doing, you take care of yourself.

[00:54:04.110] – Rachel

For sure. Well, I'd like you both. Well, Tony had said he wanted to be a super healthy, fit 60 year old or in his 60s. And I love that. And it means something different to everybody. And like you had said, we have watched him grow from the beach body days in, what was that, the 80s and 90s even to what he's doing today. And he's made being active and fit a daily activity for his entire life. And he is pretty darn healthy for somebody in his 60s. Super healthy.

[00:54:40.730] – Allan

Yeah, I would definitely put him in the top one percentile of people his age. There's not a lot of people that you're going to see in their mid 60s that can even hold a candle to what Tony's doing. And he had all the reasons to not. I mean, he went through that, lost 25 pounds. He could have just said, okay, done, because he's made enough money. He doesn't need it. He just enjoys being a part of this.

[00:55:06.630] – Rachel

That's it.

[00:55:07.170] – Allan

Enjoys doing it and being so that's what gives him drive. That's what makes him happiest, is when he knows he's helping other people. Me telling him the story about Anne and her stickers with the calendar, he lit up. He lit up because again, this is what he's doing. This is what he's dedicated his life to, is helping people find their health and fitness. And he has his message and his approach. I think it works very well for people in the next generation because we're fired up when someone else is fired up. And so again, the message is you do you, take care of you. No one else is going to do it for you. You've got to do you and just be cognizant.

[00:55:55.150] – Rachel

Just like you were saying, just simple movements throughout the day is enough to get you to be in a healthier, fit place each decade.

[00:56:05.630] – Allan

Each decade, each decade, all the way up to where I can wipe my own butt when I'm 105.

[00:56:10.950] – Rachel

That's right. You could be a super fit, 105 year old.

[00:56:15.100] – Allan

That is a super fit, healthy 105 year old. I can tell you it is.

[00:56:18.880] – Rachel

And that could be you.

[00:56:20.330] – Allan

It will be me. All right, well, I'll talk to you next week, then.

[00:56:24.490] – Rachel

Take care, Allan.

[00:56:25.570] – Allan

You too. Bye.

[00:56:26.560] – Rachel

Thanks. Bye bye.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


October 17, 2023

Eat better to run better with Carissa and Jeff Galloway

Apple Google Spotify Overcast Youtube

On episode 612 of the 40+ Fitness Podcast, we speak with Carissa and Jeff Galloway about their book, Run. Walk. Eat.


Let's Say Hello

Rachel Discussion


Text – https://amzn.to/3tqJmRv

Post Show/Recap

Post show with Rachel.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


October 10, 2023

11 must know gym etiquette tips

Apple Google Spotify Overcast Youtube

On episode 611 of the 40+ Fitness Podcast, we discuss gym etiquette so you can feel more confident when you go to the gym.


Let's Say Hello

There is no hello session for this episode as Coach Allan is on vacation.


Hello. Today I'm going to share eleven must know gym etiquette tips. I want to start this though. I want to congratulate you. If you are someone that's just new to the gym, you're just trying to go to the gym and you want to go back to that free weight section, I just want to say congratulations. That's a big step. I know, for a lot of people to go somewhere where you're uncomfortable, to get outside of your comfort zone, but I can tell you that's where all the growth is going to happen. So congratulations for joining the gym. Congratulations for deciding that you want to go back and start working in the free weight section and the machines. You're going to get away from just doing the treadmill and you're actually going to do some things that are really going to help improve yourself, your body, your life, all of it. So congratulations. I'm glad you're there. We're all glad you're there. So I want to share eleven gym etiquette tips that you should know when you decide, okay, you're going to go work out in the gym. Now, these are general tips. They apply to almost every place you're going to go.

You may see some of these that are not as well followed, but I can just tell you if you avoid doing these things or you follow these tips, you're going to be away ahead of the game and people are going to respect and like that you're at the gym a lot more. Okay, so the first one, and this is one that a lot of people don't know about, is about mirror and line of sight. So if someone is sitting on a bench or basically set on a bench, like maybe at an incline and they're doing some work and you see them looking at the mirror between them and the exercise they're doing, they're looking at it while they're exercising. Don't cut in front of them. Don't walk between them and the mirror until they finish their set. And sometimes you need to go in front of them to get the dumbbells that you need. Just be patient, wait a couple of seconds, let them finish their set and then you can excuse yourself and step in front. But let them finish their set. They're using the mirror as a guide for their form. They're trying to concentrate on their lift.

And for you to step in front of their line of sight to the mirror can be a little distracting for some people. And so if you see someone working out and looking into the mirror while they do it, just be patient. Wait, don't cut in front of them. Walk around behind them if you can. The second one is small talk, advice and spotting. So when you go into the gym and you keep going consistently and you go at the same time, you're probably going to start running into the same people. It's just kind of the way gym works. Most of us are going in at 05:00 or the five o'clockers and we're going to see the same people. You're going to see the same people in the gym most of the time you're there. So it's quite common that you're going to strike up conversation with someone. Someone might see you doing something and offer a little bit of advice. They may ask you for a spot. By all means, make this social, but don't make that the sole purpose of the trip. There are people that love to go to gyms and use them as pickup places and do all that kind of stuff.

Don't just go in there. Be respectful of other people and they're trying to get their workout done. You're trying to get your workout done. If someone does offer you advice, just take it for what it's worth. If someone asks you for a spot or you need a spot, by all means. That's part of the reason we're all in there is to help each other. So as you get in there, just understand the culture of the gym and realize that some places are going to be a little bit more social than others. Some are going to have a lot more heavy lifters than others. And so as you get in there, just get comfortable with that situation and just be astute to what kind of the environment is and kind of stick to that. The next one, number three, is to just show up. If you have a workout partner and you started with someone and you said you're going to be there, show up. They are there. They're going to need spots from you. You're motivating them by being there. And so please, if you have a workout partner, you agree to have a workout partner show up.

Now the fourth one relates a little bit to the second one. And this is staring. It seems to kind of be kind of a thing now for women in the gym to photograph themselves or videotape themselves and notice that people are staring at them. Now, many times they are dressed in a way that's not wholly appropriate for what they're doing, but just avoid them. Just don't even look at them. Just go on about your day. They will embarrass you, they will take video of you. If they notice you're staring at them, they will put you in a video and they will share that with the gym management and potentially online. So if you notice that someone is in there kind of doing their thing and they look like they want attention, they don't. They just are doing that to get some attention. But it's not the way you think it's going to be. If they catch you staring, they will videotape you and they will call you out on it. The next one, number five, is about banging and dropping weights. Now occasionally, yes, you're going to drop a weight, that's going to happen. You're going to set a weight down a little harder than you intended, that's going to happen.

The weights are fairly much resilient, but there are certain types of weights, the bumper plates particularly, that are made to be more dropped. And manhandled, you might see that in a CrossFit style gym. In a standard lifting gym, it is not good form to drop your weights. So try to manage your weights. Many times, even though there's a rubber coating on the floor, you can bust the weight, you can bust the concrete underneath. If you drop too much weight and you drop it particularly the wrong way. Plus, it's the opportunity of hurting someone else if you're just slinging and dropping weights around. So unless you're in an environment like a CrossFit gym, where dropping weights and banging and doing all that stuff is appropriate, then don't. And most gyms that you're going to go into, most commercial gyms, are not going to want you dropping their weights. The next one is a similar one, it's grunting. And there are certain gyms out there that basically will kick you out if they catch you grunting. They don't want you grunting. There are other gyms that are more of the weightlifting and you're going to hear some of that.

You're going to hear people yelling, you're going to hear people grunting. So it's kind of like I said, when you get in there, start paying attention to what the norm is. But generally, there's no reason for you to be grunting. If you're lifting within your means and you're doing it with good form, you've got control of the weight, so you're not banging them around and dropping them. And there's very little reason for you to grunt as you're doing the lift. You're pushing yourself, but you're not pushing yourself to a point where you need to be grunting and yelling. The next one is a general rule when you're using a piece of equipment, is to use one at a time. So if you need dumbbells, a set of dumbbells, and maybe you do want the second set of dumbbells here and try to do a superset, generally it's good practice to just grab the one that you need. You'll see video or pictures online where someone has grabbed like a dozen different dumbbell sets and it's all sitting at the floor by their feet. That's not necessary. Grab what you need. If you want to do some super setting, that's awesome.

But go to the gym at a time when you're not going to be interfering with other people getting their workout done. So again, 435 o'clock in the morning, you might be the only one back there in the free weight section. If you want to grab a couple of different dumbbells so you can do a drop set or you can do a superset or some sort of work like that, that's fine. If you're going to be on multiple pieces of equipment, one right after the other, that's fine as well. But just recognize that if you go into the gym when there's other people there, it's bad form for you to put your towel on a piece of equipment while you're using another piece of equipment. So you can complete your superset timely. Just one piece of equipment at a time so the others have an opportunity to use that equipment that you're not using. This leans into the next one, which is let other people work in. So you may sit down on a piece of equipment, a machine or bench or something like that, and you're working and someone comes in. It's usually machines, but someone comes in and says, can I work in with you?

How many sets you have left? If you only have one or two sets left, then usually you can just tell them, I've only got one set left, let me get my set done and I'll be out of your way. But if you have a few sets left, two or three sets left, it's probably worth telling them letting them work in. For the most part their work session is going to be over literally in seconds. So your rest period between lifts of being more than that would give them plenty of time to get in, adjust the weight to what they want and then you can let them work in. Now most people, and again, this would be good form if you do go and ask someone if you can work in, always try to put the weight back at what it was. So if you change the weight on the machine, ask them, would you like me to set it back to what it was? And then do it if they do. Again, that's just good form. It shows that you're a good gym goer and you're there to work and get your stuff done. But at the same time you're respecting that they want to get their work done in time too.

The next one is rerack and return your equipment. I don't know how many times I go into a gym, particularly early in the morning, and I'll find dumbbells laying everywhere. I'm looking for a particular set. They're not on the rack, the racks are not in order. It's hard to find equipment. And if you run around the gym looking for equipment because someone left a set of dumbbells on a bench on the other side of the gym, that's just uncool. So when you finish with your workout, return all the equipment back where you got it from, re rack it, put all the dumbbells where they came from, put all the plates back where you got them. If it's a machine, obviously you don't have to do much after that because someone else can just pull the pin and set it for what they want. But then in gyms where you go in, then basically the leg press has all these plates on it and weaker people are not going to be able to do that. So they have to then take the time to pull all those weights off because that's not the weight they want to train with.

It's just, again, not cool. So rerack and return your equipment. The next one, and this is a big one, so these are getting bigger and bigger as we go. But wipe the sweat off the machines. Anything you use, a bench, a machine, anything like that, clean it up after you're done. Nobody wants to get on a sweaty piece of equipment. Almost every gym has a spray bottle and paper towels or something like that. If you're a sweater, I'm a sweater. I sweat a lot when I work out, so I always bring a towel, bring a workout towel. But then again, just get the spray, spray it down real quick, wipe it down. It takes a couple of seconds and then you're off the machine and it's clean and ready for the person that comes in after you. And one of the main reasons we do that, and this is the final one I'm going to talk about. Number eleven is don't go to the gym when you're sick. Nobody wants to get your cold. And while, if someone asks me, should I work out when I'm sick, the general answer that we give is if it's above your neck, you're fine to train.

If you feel like you're okay, if it's below your neck, don't train. Or you have a fever, don't train. So if you have a head cold, for the most part, you should be fine to do some exercise. If it's in your chest, don't. But all that said, even if it's okay for you to exercise, don't go to the gym and do it. Everybody else, sir, wants to get healthy and fit and they really don't want to catch your cold. And with the things that are going on right now in the world with COVID and everything else. We really don't need to be spreading this stuff around. So if you're just not feeling 100% work out at home, do a body weight workout, do some cardio or something different where you're not exposing other people. Just don't go to the gym. So if you follow these basic eleven rules when you go to a gym, you're going to be seen as a good gym goer. People are going to be glad you're there. You're not going to upset anybody. And so I'm going to go through them real quick just as a summary. So number one, if you notice someone is using the mirror, standing there looking at themselves in the mirror, don't walk in between them and the mirror.

Don't block their line of sight. Wait for them to finish. And then if you need something, you can cross over and grab it. The next one is small talk and advice and spotting is all a little bit different to every place you go. It's always good to make friends at a gym. I mean, as a part of your social circle, it can be part of your motivation. But just play within the rules of how that gym is structured socially and that just takes some awareness. If someone asks you for a spot and you can go ahead and give it to them, please. That's part of being a good gym goer. The next one is to show up if you have a workout partner. If you have somebody you're showing up for a trainer, show up. Don't call out every time, say, well, I'm not going to make it tomorrow. I mean, I get it, things get in the way, but that person is depending on you. That trainer has broken out the time in their day to train you. And so if you do have a workout partner or a trainer show up. The next one is staring.

People don't like it when you're staring at them. People don't like when you're watching them. You probably wouldn't feel comfortable with it. What are they thinking? What are they asking? What do they want? That kind of thing. But beyond that there's kind of this social thing of some girls are going to go to the gym, they're going to take pictures and selfies and videos of themselves to post on their social media. And if you stand there look like you're gawking, they're going to call you out on it and they're probably going to put you in a video just to embarrass you even further or get you kicked out of the gym. So people are going to do weird things at a gym. You just let them go on about your business. You're there to do your thing. Now one of the weird things people do is they bang and drop equipment. This has become very popular with CrossFit and things like that. You don't need to drop your equipment. You don't need to be banging it around you're under control. You're with good form, so don't bang and drop your weights. And this goes to the next one.

Grunting. There's no reason for you to be lifting heavy enough that you need to be grunting while you're doing the work. So loud, obnoxious grunting is probably going to get you kicked out of most gyms or at least the manager is going to come over and have a conversation with you when you're working out and you want to do super sets or things like that. Or maybe drop sets and you think you're going to need multiple pieces of equipment, go at the right time to do that. If you're in there at a busy time and you're trying to use multiple sets of dumbbells at the same time, or multiple pieces of equipment and you got a towel on something and you're sitting somewhere else, very poor form. So one piece of equipment at a time, or go to the gym when no one else is there so you can use the equipment the way you want to. The next one is let others work in and don't be afraid to ask if you can work in. The basic protocol is if you have about two or one sets left, you usually will just tell them, I've got one set left, let me get that done and then it's all yours.

If you have two or more, that's usually probably a good time to say, sure, pop on in and get your set done and then you just work around them. It's not that hard to do and it just shows good form. You're sharing the equipment with the people that are there. Okay, the next is to rerack and return all equipment that you're using. So take the dumbbells back where you got them from. Most dumbbell racks are in a certain structure of lightest to heaviest and so just if you return it back about where you got it from, that's going to help other people find the equipment they want. Take plates off of the equipment that you've been using. Even if it's a machine that had some plates on it, it's worth pulling them off and putting them where they belong so someone coming behind you doesn't have to unrack the equipment and then wipe sweat from machines. So anytime you sit on a bench or you lay on anything, wipe it down afterwards just to make sure that it's clean and sanitary for the next person coming through. Most gyms are going to have that, but it's worth bringing your own workout towel just to make sure you're keeping things tidy and clean for the next person behind you.

And then again, this is my big one. If you're not feeling well, just don't go to the gym. I get it. This kind of conflicts with my show up item number three. But still, if you're sick, we don't need to get that, so just don't go find something else to do. Get your workout done somewhere else besides the gym. That's not the place for you when you're sick. So I hope these help. We are all glad you're in the gym. You're doing something special. It is uncomfortable. You are outside your comfort zone. But if you'll follow these eleven tips, I think you'll feel a lot more welcome at the gym. You'll know a lot more people, you'll become a good gym goer and you're going to enjoy the time in the gym a whole lot more.

Post Show/Recap

[00:19:09.200] – Coach Allan

Hey, Ras.

[00:19:10.440] – Coach Rachel

Hey, Alan. I love this. I love your rules. Or must knows about gym etiquette. I think that when I remember my first time stepping into a gym and feeling like, oh my gosh, what do I do? Where do I go? I didn't know half of probably most of this etiquette. I didn't know how to I should be wiping down machines. I didn't ever even touch the free weight, so I didn't have to worry about not reracking. But these are all great reminders, great rules. I think this has been super helpful for anybody who plans on getting a gym membership or just good reminders if.

[00:19:47.610] – Coach Allan

You already have one and you bring that up. But I want to say as someone who first walked into a non school gym when I was 14 years old, so first commercial gym I ever walked into, I was 14 years old. I didn't know these rules because in a gym locker room when you're on a football team or something, you don't wipe the equipment down. You don't bother with most of the stuff that's in here. People are grunting and banging because we're football players. So most of the rules that I talk about here, they don't apply there. And you have your own home gym. It's gorgeous. I have my own studio here. But that said, it's like, I think a lot of people walk in way a commercial gym is typically structured is at the very front are your cardio machines, the treadmill and the elliptical. And then a little bit deeper in, you start getting into the machines. The first bit is probably going to be like a circuit training thing. It's not going to be a big deal. Then the bigger machines and things, the heavier machines, they tend to be further towards the back.

[00:20:50.590] – Coach Allan

Do you get to the leg press where you actually have to put plates on. And some of these other machines, then you get to the free weights. They're usually in that back corner along the wall, almost out of the way, if you will. Other than all the benches and all the stuff that they have, all the bars and things that they've got going on and then the big racks and stuff. But the point being is I want you to feel confident and comfortable that you belong there. You're paying your gym membership and lifting weights is the way you build muscle and retain muscle. It's the way you build bone density. And that's important for men and women, I think, knowing some of these rules. And they're not really rules as such, but they kind of are if you know these etiquette tips. You go into a gym, I think you'll start seeing these things happening without anyone saying a word about it. You'll see someone sitting on a bench doing bicep curls and no one's walking between them and the weights in front of them, and there are people standing around talking and helping each other and so that's happening.

[00:21:56.760] – Coach Allan

But in most gyms, it's not overbearing unless it's kind of gym where that is kind of the dating thing is a thing people want to be seen and talked to, and then there are other places where they absolutely don't. So sitting there and watching someone working out is probably going to get you an earful and maybe even a post on Instagram or something and look at this creep kind of thing. So what this is really all about is you go in the gym and you get your work done and then you leave. It can become a social thing, but these are just the tips of, okay, if you want to just go in there and get your work done, follow these and you're going to fit in just fine.

[00:22:43.770] – Coach Rachel

Oh, for sure. And I just want to speak out for the ladies out there, too. If you're feeling intimidated at the gym, bring a friend with you. Work out like you had talked about. You could share equipment, alternate your sets with each other and get comfortable. And don't be afraid to go by yourself either on the days that your friend maybe can't make it with you. And the other great thing about a gym is that it's so full of equipment that you can't possibly own at home and think of it as your playground because there's so many different things that you could try there and incorporate into your workout routines. It's so much fun to try something new. Use a piece of equipment that you may never have tried before, work a different muscle group you may not normally do. I mean, there's just so much to there for a short time. Alan, I was working at a gym, a franchise facility, and whenever I had a new person come in expressing an interest, I gave them a tour of the gym and I showed them all the equipment and what they could possibly do there.

[00:23:47.050] – Coach Rachel

And I just wanted them to feel comfortable and welcome. And the people that work at the gym want to do the same thing, too. So if you are feeling intimidated, just ask one of the trainers or one of the employees there for some assistance or just some guidance.

[00:24:02.960] – Coach Allan

Yeah, most gyms, what they're going to require their trainers to do, they're going to require their trainers when they're not training someone to circle the floor they want them going on the floor, and they want them finding clients. So they are going to approach you and they're going to offer maybe even a free workout or something like that. Take them up on that. Let them know. Now, one thing I will say is they're probably going to reach in the file cabinet and pull out the same workout that they have everybody else doing. So just take that with a grain of salt. They're going to teach you some exercises, same exercise they would teach a 20 year old. It might not be the best workout for you, but it's a workout. And just let them know, okay, look, I'm 57 years old. My body's not going to respond the same way a 20 year old does. And no, I'm not going to do upright rows. I don't care how many times you ask me to do them, they're not going to be on my workout plan. We got to figure out another way to work the front delts and the traps because I'm not doing upright rows, period.

[00:25:04.320] – Coach Allan

And so just realize that they will teach you some exercises. They will get you back there. But hire a coach that cares about you. Hire a coach that's going to make you feel comfortable. And I know for a lot of people, it's like, okay, well, Alan's an online coach. How is he going to do that? Well, I can't personally, I can't walk you back there and stand next to you and make you feel completely comfortable. I can give you a workout where you can go into any gym and do it, and we can customize it for you and your age and what you need to do. But you got to get back there and do the work. And that means just turn it off. I think I talked on one of our previous episodes not long ago on meditation, that when I'm lifting, I actually have no awareness of anything but the lift. I don't hear sounds. I don't hear anything else. I just do my lift. And most of the time I probably look like I'm zoned out in between lifts because I just sit there thinking about the next lift. I got a minute to sit there and wait.

[00:26:06.170] – Coach Allan

I wrote it in my little notebook, what I just did, and I know the next one I got to do, and I know the energy level I need to bring for that next set. Most people don't lift that way. Most people don't act that way when they lift. They're talking, they're texting, they're this, they're that. And so just realize that the gym environment can be pretty dynamic and a little intimidating, but don't be. This is your home, too. Do what you got to do to be comfortable. And if it means starting on the machines first, by all means, do that first. They're a lot more intuitive, a lot easier to understand, a lot easier. To load and unload by yourself. And then, yes, when you get done, wipe the sweat off the machine.

[00:26:48.980] – Coach Rachel

Yes, please.

[00:26:51.620] – Coach Allan

But that's why I wanted to share this. I know a lot of the people listening may not want to go to the gym or feel like they need to go to the gym, but it is like you said, it's really hard to do what we've done. You've turned an entire garage, so probably where you could be parking two cars. You have a gym. I have a studio in the living room of our apartment at Lula's. And I'm really good at tetris. If you're looking at you guys don't see the video, but the equipment I have behind me is there's a place for every single bit of it and it can't be left out and do anything else. Everything has to be moved sometimes to get certain things done here. But it all fits. And it only fits because I know how this stuff works and I'm able to do that. And it means when I'm training someone, I'm very active because I have to move all that stuff. So that's part of my workouts each day is just when I'm training someone here. But you can buy the equipment and have it at home, just do it in a safe way.

[00:27:56.140] – Coach Allan

And I think you're going to find, even when you do it at home, some of these rules are going to make sense to you there too. You're not going to want your dumbbells and everything strown around where you can't find what you want. You're not going to want to leave your equipment all sweaty and dirty. And while you won't have to worry about someone working in or staring at someone, you got to stay motivated. And sometimes it's just a little easier to stay motivated when there's other people around you that are like minded, working just as hard or harder. And so sometimes that fires people up. And that's why occasionally I like walking back into a commercial gym just to hear the noises and the sound, everything that's going on. And then when I start my workout, that's just me. I don't see anything else other than occasionally I'll see someone doing something silly that can get them hurt. And so I watch. Just because someone drops weight on themselves, someone's going to have to go save their lives. And so I do notice when silly stuff is going on that could get someone hurt.

[00:29:08.200] – Coach Allan

But beyond that, I'm just doing my thing. And that's how most people are. They're not there to watch you. They're not there to gawk at you or laugh at you. They're there to get their workout done. They may happen to have a whole lot of friends in that gym because they've been there for a while and they and their friends work out at the same time. But it can be as social as you want it to be or it can just be you going in the gym, getting your work done and getting out of there.

[00:29:34.090] – Coach Rachel

Absolutely. Yep. Don't miss out. I love a gym, I love working in the gym, and I love helping people at the gym, so yep, just go. It's fun.

[00:29:42.940] – Coach Allan

All right, well, I'll talk to you next week.

[00:29:45.020] – Coach Rachel

Take care, Ellen.

[00:29:46.180] – Coach Allan

You too. Bye.

[00:29:47.540] – Coach Rachel

Bye. Bye.

Music by Dave Gerhart


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

– Anne Lynch– Ken McQuade– Leigh Tanner
– Debbie Ralston– John Dachauer– Tim Alexander
– Eliza Lamb

Thank you!

Another episode you may enjoy


October 3, 2023

Getting fit and feeling good for a lifetime with Robin Long

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On episode 610 of the 40+ Fitness Podcast, we meet Robin Long and discuss her book, Well to the Core: A Realistic, Guilt-Free Approach to Getting Fit and Feeling Good for a Lifetime.


Let's Say Hello

Since Coach Allan is on vacation, there won't be a Hello Section today. We'll return next week.


[00:03:14.270] – Allan

Robin, welcome to 40+ Fitness.

[00:03:17.160] – Robin

Thank you. I'm excited to be here.

[00:03:19.570] – Allan

I am, too, because your book is called, Well to the Core: a Realistic Guilt Free Approach to Getting Fit and Feeling Good for a Lifetime. And what I knew about you was that you were basically heavy into Pilates. You teach Pilates, and that's your thing. And then I got into the book, and I'm like, this is not a Pilates book. I was just expecting to see a bunch of pictures of you in different poses all the way through the book. There are a lot of pictures. It's a beautiful book, but with your kids especially, I thought that was just awesome. I love when family stuff, and it's just you showing the joy of what you do and what you live. I really enjoyed that. But this was not so much of a workout book, although there were QR codes to help you find a little free workout that you could go do. 14 15 minutes, boom. And you've done your first Pilates workout, which is pretty awesome. But this was a true core health book. This is a way you get yourself well. And I really appreciated that you shared a lot of yourself and a lot of how you view these things, because this didn't just happen.

[00:04:25.570] – Allan

You didn't just wake up one day at 21 years old and say, boom, I'm a Pilates instructor and I know how to live. These are life lessons that you've personally gone through, and now you've coached thousands of women, and this is things that you've helped them through, and you've pulled all those lessons and put it into the book in a very easy to absorb format. So I really appreciate that.

[00:04:46.090] – Robin

Thank you. And you're right. I think a lot of people were expecting a Pilates book since I've been a Pilates instructor for more than a decade. But I know that you share similar passion and understanding through working with clients of just how the format and the method of exercise is one component of wellness. But there's really so much more than goes into how to actually live well and be well and so similar to you. I knew that that is really where you have to focus and start before you can see any real change.

[00:05:18.060] – Allan

Yeah. And fitness can be an anchor for many people because they start recognizing, well, if I sleep better, I train better, when I train better, I look better. If I eat better, I have more energy, and I train better, and I look better and I feel better, and when I feel better, then therefore everything else in my life just sort of starts falling in line. So for a lot of people, there is kind of that first domino or that thing that they fall in love with and they have passion for. And for a lot of women, pilates is that thing. It can be that thing. Can you tell us a little bit about what Pilates is, the practice itself, and why it's valuable for us?

[00:05:58.690] – Robin

Yes. And it really was that thing for me, actually. So I had been working out for years. I was an athlete growing up. I was a dancer growing up. I always loved physical fitness and activities. However, it was always tied to esthetics, really. As I got older and I got out of sports, it was like, I need to work out because I don't want to gain weight or I want to lose weight. And it was pretty much as narrow as that for me. It wasn't until I found pilates that I recognized a completely different and experienced a completely different relationship with movement and my body. And I like to think it kind of started reprogramming my relationship with exercise. For me, that was pilates. For many people, it might be something else. It might be running or weightlifting or cycling. It could be any number of things. But Pilates is really unique in that it's a mind body form of exercise. So we hear mind body form of exercise. Sometimes it's a buzz word. What does it really mean? It means that it is an exercise form that requires you to be incredibly present in your time on the mat, and you are frequently connecting your mind to your body.

[00:07:14.780] – Robin

So when you're on the mat, you're not zoning out. You're not thinking about your to do list for the next day. You're not just listening to a podcast or headphones. There's a time and a place for that. But Pilates is a place where when I'm guiding you through a workout, you are thinking, what does my lower back feel like right now? Am I engaged in my core? How much can I lengthen my left leg out to feel that extension? Can I lift a little higher in my chest? Can I switch this? Like you are very present with your mind and your body. And for me, and for many people, that can be an incredibly transformative experience, because you connect to your body maybe in a way that you never have before. A lot of people go through life actually being pretty disembodied or not having a very strong connection to their body, and we could talk a little bit about that. Or they have a negative relationship with their body or exercise, and it's a constant kind of overriding your body, or being annoyed with your body or frustrated with your body. And that was me.

[00:08:11.940] – Robin

I was pretty frustrated with my body all the time. I had really poor body image. I was constantly trying to change myself. I just was never happy with how I looked, or my inner critic was really loud, and it really ran the show. And so exercise before Pilates, for me, was like, I need to burn more calories. I've got to get my waist smaller. I've got to burn off what I ate last night. It was just this sort of negative thought loop, which puts a negative connotation with exercise. So when I found Pilates, it allowed me to rebuild a new connection of, like, wow, this feels like I'm recognizing how I feel in my body. I was dealing with really bad back pain and really bad shoulder and neck tension as well as really debilitating anxiety. At the time I found Pilates, I also found that the benefit of taking that time to connect with my body while also building strength, while also stretching and getting my mobility improved. Oh my gosh. My neck pain started going away, my back pain lessened, my energy was up. I didn't have that same feeling of being exhausted after a workout.

[00:09:20.220] – Robin

I actually felt more energized to go into my day. So it was a big shifting point for me. And I think a lot of people have a misconception about Pilates, that it's just stretching or it's a relaxing form of exercise. While it is mindful, it is a great workout and it is a great way to build functional strength. And so I think it's great for everyone to consider how it could fit into their fitness routine.

[00:09:44.750] – Allan

Yeah, well, I could just tell you, when one of my clients is doing the bird dog, they are present. They are 100% present with where they are right there, and they are not thinking this is just an easy stretching routine. This is building core strength where it matters most. A lot of these movements are very challenging. It's something you're going to have to work towards because it's not just something that's inherently natural to people to start with, but anybody can do it.

[00:10:11.010] – Robin

Yeah, absolutely. I used to work in a gym and it was a glass studio, and I used to love when people would walk by and then they would say, that looks relaxing. And I'd say, come join me for my next class. And they would experience a different kind of challenge because it is not strenuous in the sense that it doesn't put as much strain on your joints as some form of exercise. It's a great low impact form of exercise, especially for people who need to make that adjustment in their life due to stressful circumstances or joint concerns and things like that. But it calls your entire body into action and really focuses on the core, but as well as some smaller accessory muscles that you may not target as effectively in other repetitive forms of exercise. Even I think of I work with a lot of runners or cyclists who we tend to build certain muscle groups that support that activity. So Pilates is a great way to make sure you're balancing out the rest of your body so you can go do those other activities without injury or pain.

[00:11:13.830] – Allan

One of the things I like about it is pretty much all you need are comfortable clothes and maybe a mat. You can do a workout right in your living room or bedroom or hotel room or wherever you are. You can get that you don't have to invest in a ton of equipment, although there are pieces of equipment that you can utilize in your practice.

[00:11:33.050] – Robin

Yeah, I think that's a big misconception for some people. So I'm so glad you brought that up. A lot of people think you do have to be in a studio with the reformer or these contraptions that you see, but you don't. You can do mat Pilates, and that is the foundation of the practice. And like you said, I always say you can do it with a mat. You can do it in a hotel room. I used to do my Pilates in my bathroom for years because it was the only place that I could get a little separation from my four little kids and lock the door. And you can do it. So I think that's important for everyone to know.

[00:12:07.530] – Allan

Yeah. And it's a type of workout that's not a no pain, no gain thing. It's something you build up to, and you build the practice. You get stronger, you get more mobile, and you build balance. A lot of it's about balance as well. So it's a good exercise across multiple modalities. It's not going to be cardiovascularly challenging or anything like that, but this is more about balance and strength and all those things that you're building. And again, the fact that you can do it just about anywhere with just a mat or maybe even without a mat, if you're so inclined, if get soft carpet, you could probably do it there. But you don't have to have that big investment, which I think makes it a very good practice to do. And it's not that you even have to do the whole workouts. It's just you find certain things that are serving you, and you can kind of incorporate those movements. I actually can watching some of the workouts that you had, there's just a QR code in the book. You just hit it, and then there it is, the videos right there, which I thought was great.

[00:13:08.010] – Allan

I already used some of those movements with my clients. They're already doing some of those. And I'm like, okay, well, I never would have really just said that was Pilates, but that may actually be where that came from, I don't know. But it is a part of the workout, and you can build that in. So it can be a part of your warm up, it can be a part of your workout. It can be the workout across the board.

[00:13:29.090] – Robin

Yeah, definitely. And historically, actually, pilates hasn't been so accessible. It really has been reserved for if you have a lot of money to go into a studio and take private classes and trainings or a lot of people don't have Pilates studios even in their area, that's convenient for them. So for me, that's a big reason of taking Pilates online. And that's what I do for a living, is I'm the founder of Lindywell, which is a place to find online Pilates workouts. There are also some in the book, included in the book. But the reason for that is I wanted to make it more accessible. It's like this should not be reserved just for the people who have the big budgets and the access to the studios, but everybody should have access to these type of exercises to support them. So I'm really passionate about that.

[00:14:16.340] – Allan

Good. Now, earlier you talked about kind of some of your headspace stuff when you first started this out with Body Image and all the other things that go on. And the way you put this in the book, this was one of your ten components, was and you started with it, which I was like, good, I'm glad you did this. We're not throwing nutrition and fitness and all this stuff in and then later on saying, well, you should. This was the first thing and you called it reframe. And in the book you gave us five reframes. Could you kind of talk through what those are and why they're important?

[00:14:49.530] – Robin

And you nailed it. And I'm sure you can relate to this. What I get asked the most usually as a professional in the fitness industry, and I'm sure you do too, is just what am I supposed to do? Tell me what to eat. Tell me how to exercise. I want the plan. I want the practicality. And that is why it's the first chapter of the book, because you can't even get to movement. You can't even get to the food component. If you haven't, you can. However, I don't recommend, and you will be much less successful if you don't first stop and consider how you're approaching things, the lens in which you're viewing this. And I speak pretty directly to women in the book, but I want to also share that this would apply to many people regardless. But there's some messaging that we've received for years that we may not even notice how that's kind of creeped into what we believe about exercise or what we believe about food or what it means to be healthy. So we talk about changing the way we think. That's the first step. And so in reframing, the first reframe is that wellness doesn't always equal weight loss.

[00:15:53.090] – Robin

And I know even putting that in the front of the book, some people are not going to like that.

[00:15:59.970] – Allan

If I lost 20 pounds, my whole life would be so wonderful.

[00:16:03.880] – Robin

Yeah. And that's why I want to get healthy. Right. I know that's kind of not the best news for some people. However, it can be because what we're looking at is true wellness. Right? And I think we have gotten the two confused at times. I was just talking about before and after photos. Nothing inherently wrong with before and after photos. However, what do they show? They show one aspect of progress and success, which is the physical appearance. Right. And we know that health and true wellness is about so much more than that. The number on the scale or the physical, what you see in a before and after photo. So true wellness in order to pursue it to really be well. And it's called well to the core. So to truly become well in both body and mind, we do have to say, you know what, it's about more than that. And we have to expand our view and recognize that just because something helps you lose weight doesn't always mean it's healthy, right? And so those two things are not the same. So it's first just calling out that truth so that then you can widen your view as you move forward in your health and wellness journey. So that's the first.

[00:17:13.720] – Robin

The second is that it doesn't have to be all or nothing. And this is something that I think just creeps in honestly through years of dieting and years of going on programs where you're either on program or off program, right? And then we start to develop this mentality of, okay, I'm on, I'm doing this diet, I'm doing this thing. And then as soon as you have a day where you skip a workout or you go out to dinner with your family and you don't eat what's on your meal plan, what do we all do? We think,

[00:17:48.790] – Allan

I'll blew it and I may as well just stick with what I'm doing and I'll start back on Monday,

[00:17:53.710] – Robin

start back on Monday.

[00:17:55.020] – Allan

It doesn't matter if it's Wednesday. I'll start back on Monday.

[00:17:57.100] – Robin

Start back on Monday. And then like a Monday and it's like, well, maybe next Monday because I have a birthday party this week, right? And we've all been there. So it's not about applying guilt to that or shame. It's actually just about recognizing that the more we stay in that all or nothing mentality, the more we set ourselves up to stay in that pattern of starting and stopping and never actually seeing true progress. So we have to first intentionally reframe. It's not about all or nothing. In fact, we know that this is for our lifetime, that we want to be well. And so focusing on those small changes, those small steps, and recognizing you're going to have ups and downs along the way is a necessary reframe in order to actually build the habit of consistency and stay consistent. The next reframe is success and failure are not defined by outward appearance. So this kind of goes a little bit back towards speaking of those before and after photos and speaking of just how we can get this hyper fixation on if I'm healthy, I will look like this. Or in order to be healthy and be well, I have to hit this goal weight.

[00:19:07.080] – Robin

Or I have to have this ideal physique that I see plastered all over social media or wherever it might be when I actually ran that through my lens, because I used to think this way all the time. That's totally how I thought too. But I started thinking, what is success really for me? Really for me at this stage? In my life and the mother that I want to be to my kids, and the wife I want to be to my husband, and the business owner I want to be. It's success. I say some things in the book. It's actually getting dressed without falling into a spiral of negative thoughts about the way I look. That's actually more success to me than do I look the way I have idealized myself I want to look. It's actually about the process. I want to get dressed, not fall into a negative shame spiral about myself and go live my life with my family and my kids. Success for me is putting on a swimsuit and jumping in the pool with my kids instead of hiding under a cover up because I'm so consumed with insecurity about what others might think about me.

[00:20:11.140] – Robin

Right? And again, that's regardless of the size and shape of my body, so it's not, I have to get the swimsuit body before I do that. That's an approach to life. I want to jump in that pool. I want to build that confidence regardless of what the scale says that day. And success is freeing up my headspace that used to be full of rules and inner critic that is just constantly beating myself up so that I can show up as the best version of myself for my kids. For myself, I can model positive body image and self care and self love. So again, it's just about doing some work. And I get into this in the book. But to really start to redefine what success actually looks like for you, not just inheriting what we've been told success looks like on the health and wellness journey.

[00:20:57.610] – Allan

That's a tough one, but when you get that done, it's a pretty cool place to be.

[00:21:01.960] – Robin

It's a tough one. I think sometimes, too, we're scared to take away the esthetic goals because we think then we might be less motivated. I've noticed that in myself or in my clients. But I found that it's actually when you get to your deeper why, that's when the motivation sticks. That's when you really start to see, and I know you've shared this in your journey of that for you, of what's your deeper why, what is this really about?

[00:21:34.190] – Robin

and then there's another reframe, which is it is possible to replace guilt with grace. And so this is another reframe in order to get through the whole rest of the book and get through how to actually make improvements in your health and well being. We have a saying at Lindy well, that's grace over guilt. We choose grace over guilt. And again, with that all or nothing mentality that so many of us get stuck in that, oh, shoot, I messed up, I'm going to throw in the towel. I'll start again on Monday, or I'll start again when school starts, when the kids are back in school or after the holidays, whatever it might be when we get stuck in that habit, that pattern, we're just piling guilt on ourselves. We may not like, I feel so guilty. I feel like a failure. I feel like I can't ever follow through. And some of this is subconscious, but it builds over time. What we want to do is get to a place where we can say, I can extend self compassion to myself on this journey if I skip a workout today, I'm human. This is a part of the journey.

[00:22:36.910] – Robin

This is life, right? I don't actually have to layer on and define myself as a failure or define myself as someone who can never stick to anything. I can actually say, you know what? I had a really busy day. I had meetings that went over. I didn't feel good, my kids were sick, whatever it might be. And I'm going to extend Grace to myself, and I'm just going to start fresh the next day, and I'm just going to keep starting fresh. And when you have a little mantra like that, that you can hold on to, it gives you that opportunity to keep moving forward instead of going in these starts and stops that really keep you stuck.

[00:23:11.070] – Allan

Yeah. So one of the things that you brought up is this is another one of your components is listening. And this is an interesting one because I've just really started getting into that headspace with how this all works because I focus so much on what are the inputs? What are the inputs, what are the inputs? And so the inputs are well, what food am I putting in my body? What movement am I doing today? What's my self talk like? Because all of those are just general inputs. How toxic is my environment? How toxic are my relationships? All of those I've always known, okay, those are inputs that you're either going to serve me or they're not. But you got into the book and you started talking about the other side of that conversation because conversations are supposed to have two sides, not just the inputs, but the outputs. And your body is giving you outputs all the time. It's telling you you're hungry. It's telling you you're thirsty. It's telling you you're sleepy. It's telling you you're fatigued. It's telling you skip this workout and sleep in. Your body is telling you these things. And we've been trained our whole lives to not.

[00:24:20.930] – Allan

Yeah, you got to go to the bathroom, but the bell isn't going to ring for another ten minutes. So wait, she's not going to give you a hall pass. We're taught wait, we're told not, listen to our body. Don't eat. Because if you eat, you're going to gain weight even though you're hungry or you're having this desire for something that you know is not going to serve you. And now here you are not listening to your body to try to understand what it's actually telling you. Can you talk a little bit about how we can listen to our body and particularly as we get older and then I think the other key one here, which is really important, because this is really where it's hard, is trusting ourselves that what we're hearing is a valid concern. It's something we do need to do because it is important to us. Can you kind of talk through that? Because I think this is a fascinating topic.

[00:25:16.550] – Robin

And it is. And I want to first call out that it's complicated, right? So I talk a lot in the book about how this is a practice that we need to practice and kind of rebuild the skill of because you're exactly right. I mean, we've been told in so many ways for years how to override our body's signals, right? And that comes in so many different ways. So, like you said, from not necessarily being able to go to the bathroom when you need to go to the bathroom, from being told there's all the sayings in the fitness world of no pain, no gain. If it doesn't hurt, it's not worth it. Like this kind of attitude. And I understand that. So I think that's important to acknowledge where you're at in your journey. You might be in one place and it's like, oh, this is the other side of the conversation. I need to grow in a little bit or I'm really good at this part of the conversation and I need to focus a little more here on pushing myself a little harder. Right? So I want to call out the nuance of that. But we do ingrain a lot of messages that are basically ignore your body signals, especially if we've grown up with any kind of guilt around food or dieting.

[00:26:30.750] – Robin

That's a big one right there, right? Like, oh, I shouldn't eat that. I should eat less. My tummy is growling, but I'm not supposed to eat until I've already had my snacks today, right? Like, I can't eat until dinner. And what this does is it's confusing. It's sending really confusing signals to our body and we end up confused as a result. Like, why should it be so hard? Our body is incredible and there is so much we could do. A whole podcast episode around the body's, communication and how it tells us things and even how when we are experiencing different things, how it expresses through the body, different life changes what happens in our body. You cannot deny that the two are connected. And so what I talk about in the book is building the habit, building the muscle to begin to listen to your body again and doing so in really practical ways. So different checkpoints throughout your day, even of I mean, right now, in this moment, we could even just if you're listening to this podcast, you can even just pause if you're not driving, close your eyes for a second or if you're driving, please

[00:27:33.890] – Robin

Keep your eyes open and just even just do a body, like a quick scan, like, what do I need right now? And it's so simple. But we get so busy and we're onto the next thing and we've got a meeting coming up and we've got this and DA DA DA, that we may not even notice that we're hungry or we're thirsty or our back hurts. God, I didn't even notice. Maybe I need to get up and walk around. My hip is starting to ache. But I've just been ignoring it because I got to get this work done. And so finding little ways to build the practice and I think the confidence piece and learning to trust ourselves again is a really important piece of it because I think we are afraid. I've seen this in myself and in other people. We're afraid to trust ourselves. We've lost that trust in ourselves because we're afraid. If I listen to my body, maybe I'll make the bad choice. I say that with air quotes, the bad choice, or I'll make the wrong choice, or I'll go overindulge in this area or I'll binge eat or I'll never work out because I don't want to.

[00:28:39.400] – Robin

And I get that. But that actually is a result of not being in tune with our body in the first place, those things that we're trying to avoid. So it's almost a little counterintuitive to say actually, the more we learn and develop the muscle and the confidence in listening to what our body truly needs, the more likely we actually then are to be able to make the choices that serve and support our body. But it can be a little scary to give up a little bit of that control of following rules or trying to override our body in an effort to quote, unquote, be good.

[00:29:13.410] – Allan

Yeah, the whole be good thing. Yeah, that gets me because you run into people and they'll say, well, I'm going to this place and it's like, I'm going to meet with my friends and I know I'm going to want to have a drink. I'm blowing it, right? I'm being bad. And I'm like, well, are you going to have a good connection with your friends? This is going to be a meaningful event for you, a chance for you to connect and have conversations and fun and to laugh and to have joy. And they're like, yeah. And I said, and have a damn beer. Your grown ass woman or your grown ass man, have a drink, enjoy yourself. Don't go crazy, but choose to do this. So it's in you to be the person you want to be, but you have to own your decisions and you have to know why you're making the decision. So it isn't something that's just automatic, because if it's automatic, it's a bad habit or it's a habit and you can make the decision. But the reality of it is you're either making a choice or you're making a choice to not make a choice.

[00:30:22.910] – Robin

Yeah, Right. And in that moment, too, the more we can connect, right? Think you're going out to drinks with your friends and you're forced with a decision. Right? We have them all day long. But this is one where you're like okay, what do I want to do in this situation? The more in tune you are with your body and how you're feeling and how you want to feel and have built up more of that connection, the easier it is to choose something like that. Because you might say this is in the book, but I went through a long series of just struggling with my health in a few different ways of burnout and hormonal imbalances, and I had all these things that really my energy. Let's just say I was, like, flatlined. So my goal, what I needed to do was listen to my body. I was not resting. I was not taking care of myself in the way I was being hyperproductive and doing really great in that area, but not in the rest, not in the recovery, not in recognizing my body. Was saying, hey, slow down. Like, slow down. And so, for example, when I would go there to have a drink with my friends, I was like, okay,

[00:31:32.720] – Robin

Alcohol for me at the time didn't work very well with me. Like I was very sensitive to it. I didn't sleep well. If I had it So I was making a choice in that moment, though. Okay. How do I feel today? Do I feel rested, well fed, energized. If so, I think this is actually a good time for me to have a drink with my friends. If I'm feeling depleted and I'm tired, I know I haven't been sleeping good, then alcohol is just actually going to have a worse effect on me. And I'm going to feel even worse after just one drink. So this is a time where I should have a soda water with lime. But I wouldn't have made those decisions as consciously if I wasn't as in tune with how I was feeling, what my body was needing in that given season, day or week.

[00:32:16.410] – Allan

Yeah. And I think that's another important thing is as we go through life, things happen. Women go through their child rearing and raising days. Which four? Oh, my goodness. But you chose that because you listened to yourself.

[00:32:30.580] – Robin

Well, I had twins.

[00:32:36.050] – Allan

And you got four. Overachiever. But that was a thing you'd said in the book. You were asking for advice from other people, and you weren't just truly sitting back and saying for who I am and who I want to be and where I am, my seasons. What do I want? What do I need? And then you did. You stopped and said, okay. No, this is my decision. This is my I'm going to listen to me and what's in me. And Then You made the decision to move forward. That takes a lot of trust.

[00:33:11.290] – Robin

Yeah, we have so much information these days. We have information

[00:33:18.350] – Allan

you can go on Quora and ask them any question at all, and someone will answer it.

[00:33:23.250] – Robin

Right. And then the podcasts that we love, but Instagram and the articles and the news and we have so much information and it's great. And we have more access to experts than ever, which is so great. But sometimes as we do lose the ability to say, well, what works for me? Let's look at my life. Let's look at my daily routine. Like, I see this person over here who's saying, wake up at 05:00 a.m. Meditate for 30 minutes, 30 minutes of cardio, 30 minutes of weight, fast until noon. Right? I'm just giving an example of maybe what you see someone doing and you're like, yeah, okay, so that's what I should be doing. And then you look at your life and you're like, well, no, okay. I'm up with a sleepless baby all throughout the night, and my hormones are out of balance. And so my decision should be totally different than what I'm getting from out there. So I think that is that making sure you turn in and you say, run this through your filter. What season are you in? What stage of life are you in? And this can look can be stage of life oriented in terms of where you're at in your career.

[00:34:37.100] – Robin

It could be related to your age. It could be related to your health. You may be in a season where, gosh, you've had a shift in your health or you have an injury or you have something going on that requires you to make a change and think differently about what healthy looks like for you in this season. For example, when I was in that season of Burnout, pushing myself hard with high intensity workouts was actually not healthy for me. Right. But for you or for someone else or my husband or someone else during that time, that was a great healthy choice for him. So bringing it back to what season are you in. Listening to your body and recognizing what is it about you, your unique situation of life that you need to consider what is best for you and not other people and what everyone else is just saying.

[00:35:28.500] – Allan

Yeah. Now, one of your other components was choose. And this is another one I like because you've probably heard me use the word choose several times, is that once we own up to being the human we are and being in control of who we are and we start doing some good things for ourselves, we're going to have to make choices. And kind of the big one is who do you want to be when you grow up? So you're going to make these choices. And some of the things that you're going to have to do to make that happen are to make new habits and to invest in change. Because so often people think, well, I'll just do what I've done before and that should work. And then it doesn't. Wait a minute. I used to be able to do this and then it helped. And I would lose the weight or I'd feel the way I wanted to feel. I'd be where I wanted to be, the clothes would fit, things would be right. And now I'm doing the things I used to do and they're not there. And so just recognizing and asking or choosing to ask for help I think are really important aspects.

[00:36:32.230] – Robin

Yeah, I agree. And I'm sure you see that all of the time with your clients and the people you work with. Is it's an intentional choice? And I talk about this in the book. I like that you said, who do you want to be when you grow up? That never stops, right? So I'm looking at still who I want to be when I grew up, and we have to be intentional with that. So I love to say, think of the type of person you want to be. Write it on paper. There's an activity in the book, every chapter has action steps at the end. Just kind of put stuff into practice and I guide you through this vision process in the book. But a short version of it, it's like, write a vision of who you want to be. What does this person do? They're active, they're energetic, they're vibrant, they travel. Very few people are going to write a vision that's like they're immobile and have a lot of

[00:37:30.240] – Allan

I live just like my mother does. No, that's not my path.

[00:37:35.820] – Robin

That's not right. If you actually stop and paint that picture of where you want to go and we don't really do that. We kind of just think. We think where I am now and maybe what my next step is next week. And but if we actually look at who do you want to be? And then we create that vision when we do that, then we actually get to make a choice to say, okay, now I'm going to start acting as that person would act, right? So what would that future version of myself do? And she would probably go for a walk instead of sitting here scrolling her phone for another 30 minutes. She would drink some more water instead of maybe the 6th, 7th cup of coffee. These different things. You start to get a vision for where you want to go. And it's a choice. And every day it's a choice. And here's the good thing with grace over guilt is like, you're going to make choices against that sometimes. But actually, if your vision is someone who lives in balance and someone who has a sustainable lifestyle, you're never too far off from where you're headed.

[00:38:47.200] – Robin

And I also think it's intentional, and I share this in the book, but you also have to choose the way in which you go about it. Because in the book I challenge quite a few of the traditional views of fitness and weight loss and health. And it's a choice for me every day to hold true to that approach. It's really easy to get distracted or to get pulled into conversations that are toxic and not healthy or to want to hop on the latest trend or craze with some friends because everybody's doing it. No, I'm choosing to take this to truly pursue wellness to my core, to truly take this approach. And that, again, is like a daily choice for who I want to be, for myself, for my kids, what I want to model for them. And you have to be willing to invest in it. And I know you talk about that as well, but we're so much better at investing in other people and other things than ourselves. And the reality is that if we don't invest in ourselves, whether that's in time with our finances, with effort and energy, we're never going to see the change that we're hoping to make.

[00:40:00.780] – Robin

And so I want everybody to know, and I talk about this in the book, is it's really about you're worth it? And that takes time. For some people that's like, yeah, that's great. But to really understand that if you are not well, if you are not able to show up, then you're not able to love and care for the people around you in the same way. Right? So we have to first, and I know that we hear this a lot, but we have to really recognize that if we are not well, everything else is going to suffer.

[00:40:32.990] – Allan

Yeah. I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?

[00:40:42.930] – Robin

Yeah, I love that because I love that you include happiest in there and I would say kind of goes back to the way in which we're viewing things like we've talked about a lot today. So first thing we'd say would be ensuring that you are not falling victim to the all or nothing mentality. So that even just asking yourself frequently is going to open your eyes to where you're holding on to that, whether it's in your workouts or in your food or some other area of your life where you think you have to be perfect in order to make progress. So busting that lie and bringing yourself back to that regularly. Two, I would say rediscovering the joy in movement. So finding a way to move that you enjoy, that you feel so good afterwards, that you love having as a part of your life. There are so many forms of movement and I think sometimes we think I have to do this or I have to do that. Find what you love. If you love walking, walk more. If you love dancing, sign up for a dance class. If you love Pilates and that gets you on your mat every day, do that.

[00:41:45.490] – Robin

If you love weight training, then go do that. But understand that it's really about movement. Like, if we're really looking long term, the more you move, the healthier you'll be. So find something you love and enjoy. And then the third thing I would say is that choosing grace over guilt for yourself. So recognizing that when you have an off day or you skip a workout or you make a choice you didn't intend to make, you don't have to sit in the guilt and shame in that. You can extend grace and self compassion and kindness to yourself, because you're just human, just like everybody else, and you can start fresh the next day. So holding on to that grace over guilt mantra as you continue on your health and wellness journey.

[00:42:25.720] – Allan

Thank you for sharing those with us. So, Robin, if someone wanted to learn more about you and your book, Well to the Core, where would you like for me to send them?

[00:42:34.400] – Robin

Yeah, so you can go to lindywell.com. That's lindywell.com all one word. You can also find the book anywhere. You will purchase books. So Amazon or bookshop or Barnes and Noble. And I would just love for you to check it out. Like you said, there's recipes in the book. There's QR codes for free Pilates workouts, so you can give it a try. And there's also an offer to get a free month of the Lindy Well app when you purchase the book as well. So I think you'll have a link to that in the show notes as well.

[00:43:04.060] – Allan

Yeah, you can go to 40plusfitnesspodcast.com/610, and I'll have the links there. Robin, thank you so much for being a part of 40+ Fitness.

[00:43:14.070] – Robin

Thank you so much for having me.

Post Show/Recap

[00:43:16.430] – Allan

Hey, Ras.

[00:43:17.690] – Rachel

Hey, Allan. This is kind of a neat discussion coming from the viewpoint of a Pilates instructor. She has a lot of reframing mindset, kinds of things that she must have learned as she's coached or been an instructor.

[00:43:32.220] – Allan

Yeah, well, a lot of it came from her own experiences. I can't say I know what it's like to be a young girl with body images, but I was a young guy, and I could tell you we have body images, too. We still do. Still a little young guy, I guess. Depends on how you look at it. But we do have to reframe. We have to sit back and realize that change is a mental thing. It is hardly ever physical. Yes, we have to do the work. We have to do the work. That's the thing. But to get there, you have to work through the mental blocks. You have to look at this and say, okay, what do I really want? And as silly as it sounds, and people say, Well, I want to lose weight and I'm like, well, okay, do you really want to lose weight? Then the answer is, well, yeah. And I'm like, so what's going to happen if you lose weight? Well, then I'll be able to fit in that dress. I says, So you want to fit in a smaller dress size? If you weighed 100 pounds more and fit in that dress size, would you be okay with that?

[00:44:43.770] – Allan

Of course. There's a little bit of smell of smoke as the brain starts turning. It's like, what do you mean? It's like, well you could weigh more and be that size if you had more muscle mass. I mean, maybe not 100 pounds more, but you could weigh more than you do now and be in that trust size. So is it really weight that you're worried about? Weight just happens to be the convenient thing you can measure.

[00:45:06.700] – Rachel

Well, that's just it. It's the easiest thing. Everybody's got a scale in their house. But I think that we place so much value on that scale. And just speaking of the mindset part, the number that's on that scale does not define who we are as a person. It doesn't define how kind we are to other people or how smart we are or how good we are at our jobs. There's just so many other facets that are way more important. But just to bring this round back to being health, at the end of the day, we want to be healthy and we want to be happy, and we want to be fit enough to be able to live an appropriate lifestyle or a happy fit lifestyle. And so that number on that scale has almost nothing to do with any of those things versus how we accomplish being healthy or happy or fit or all of the above.

[00:45:59.490] – Allan

I have a client, and he hired me because his blood pressure was high. I can't tell you how happy I was when that was the conversation we were having. Well, he knew he probably needed to lose some weight, so that was also on his mind. But he knew he'd probably end up losing weight to make this happen. And he kind of had a number in his head because we all do. We just know, okay, when I was this weight, that was when I felt my best and DA DA DA DA. So we all kind of have that number, but his number was blood pressure. And the interesting thing was he started eating right, he started moving right, and his blood pressure dropped down below into the normal range like that. I mean, literally, we're in a twelve week program and he's four weeks in. He's like, well, that goal is done. And he lost some weight. He's gained a little back. He's lost a little, he's gained it back. So he's kind of seesawing in this little zone, he knows he could probably be thinner, but he's like, that's not what I want.

[00:47:08.970] – Allan

Esthetics is not the goal. I've got my blood pressure where I want. I feel good. I've got lots of energy. I'm enjoying time with my family and doing the things I enjoy doing, which was really what all of this was about for him.

[00:47:22.060] – Rachel

That's huge.

[00:47:23.060] – Allan

Now he's got some injuries to work through and stuff, so he can do everything he wants to do. But it's just one of those things of saying no, wellness was the goal, right? And some people are going to want to measure weight if I just said, okay, I've got a wellness program. I help you lower your blood pressure if it's high, help you improve other blood markers if they're off, help you get off of some medications that you might need to be on today, but you might not need to be on for the rest of your life. That was another conversation I had with someone, was he had changed his life. This guy's changed his life. He's lost over 40 pounds and his blood pressure and everything was his numbers were, like, coming down and coming down fast. So he told his doctor he wanted to get off the medication. His doctor is like, no, you're going to be on this medication for the rest of your life. Okay? Personally want to choke that doctor out right now, but

[00:48:17.870] – Rachel

time to find another doctor.

[00:48:19.490] – Allan

Well, what he did what he did, and again, I don't condone this, but he just decided he was going to take himself off of his own medications. Now, again, I don't condone that. You should talk to your doctor. Find another doctor. If that doctor doesn't want to do the change, doesn't want to help you taper it down. But he just went off of it, and he came back to his next blood test, and his numbers were perfect. And his doctor says, just keep doing what you're doing. He's like, Doc, I stopped taking all the meds. He's like, oh, okay. Well, then stop taking don't take the meds anymore. Again, that's practice, that's medical practice for you right there. Again, time for an exam with a doctor. I am not a doctor, but I can just tell you that some doctors believe you're not going to be able to change your lifestyle, and you're going to need those medications for the rest of your life. That's what they've seen in almost all of their client, other patients. So they're not thinking in terms of you doing the change because it's hard. It's a mindset thing, like I said.

[00:49:15.390] – Allan

And most people don't do the mindset work at all. They just try a diet, they lose some weight, and then they gain it all back. And what the doctor doesn't want to do is get you off of the medications because you did lose the weight, and now you're going to put it all back on, and a year later, he's going to put you back on all those meds. Again, he doesn't want to do that. He just says, we'll just keep you on the meds because you're going to probably gain all that way back. I know that's why the guy's thinking that way. But again, if you change your lifestyle, you could change your life. And so weight is not the answer. It did happen that the guy lost 40 pounds as a part of changing his behaviors. The way he ate, the way he moved, the way he did things, the weight came off as a side effect.

[00:49:58.430] – Rachel

I love that.

[00:49:59.300] – Rachel

And you've said that before in other podcast episodes, Allan, that the weight can be the side effect of what changes you make in your lifestyle. And I think that really takes a lot of pressure off because especially when you're trying to focus on losing weight, you're focused on you're measuring every little calorie you eat and you're running or exercising at the gym far more than what you really need to, and it's just too much pressure. So when you kind of take that off your plate and focus on having fun at the gym or doing fun activities, then weight is a side effect. And that's awesome. That's way more easy and more fun.

[00:50:37.180] – Allan

It is. One of the things about her book is that she goes through it and she really does that deep dive into mindset throughout the book. And I think that's core you mentioned, the guilt, grace over guilt and that type of thing, we've talked about that before, too. It's a slip to success that I talk about it's like, okay, it happened, forgive yourself. And then can we not do that again? What will we do next time? Look forward. What can we do next time? And then just do it. Go. We have the power to learn and change. So a failure is not a failure unless you quit.

[00:51:19.010] – Rachel


[00:51:19.880] – Allan

And then that's your last statement, I'm out, and then that's your last statement. So, yeah, it was a failure if it made you quit, so don't let it. Learn from it.

[00:51:31.200] – Rachel

And then exactly, yeah, it's a learning experience. And the last thing I want to mention real quick, too, is that she talked at the end about listening to your body, which we talk about that all the time. We need to pay attention to what our body is telling us because it is sending signals. But she was saying how if she wasn't feeling super great, but she wanted to go out for a night with the girls and instead of drinking with them, she drank water because she wasn't feeling great. But if she was feeling good that night, then she could have a drink with the girls. And I think that she was trying to get to is that we are

[00:52:05.270] – Rachel

At different phases in our lives. Some days we're feeling at peak shape and we could extend ourselves some grace and have a few treats every now and then but if we're not feeling great, why add fuel to that fire and then have too many drinks or too much junk food or something and make ourselves feel worse? We need to really pay attention to where we are at each stage in our life. I thought that was really pretty awesome.

[00:52:28.800] – Allan

Yeah. Treat your body like you love it.

[00:52:31.860] – Rachel

Yeah, that's so true. Yeah, we need it.

[00:52:37.350] – Allan

Yes, we need it. It's the only home we got.

[00:52:39.960] – Rachel

That's right.

[00:52:41.570] – Allan

All right, well, Rachel, I'll talk to you next week.

[00:52:44.470] – Rachel

Take care, Allan.

[00:52:45.420] – Allan

You, too. Bye.

[00:52:46.650] – Rachel

Bye bye.

Music by Dave Gerhart


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