Transcript
WEBVTT
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this is the eat.
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Well, think.
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LivWell podcast.
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I'm your host, Lisa Salsbury.
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And this is episode 48 vanity versus health.
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How it impacts your exercise routine as you age with Steve or shoot up.
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This was a fantastic conversation.
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I was on Steve's podcast in may, and we wanted to do a podcast swap and he is so knowledgeable.
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Like he says, over 30,000 hours of experience in the gym as a personal trainer with several certifications.
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He's going to really talk us through how we want to construct our exercise routines right now in your twenties, your thirties, your forties.
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For longevity, you guys know this is important to me, living long, living to a hundred and making that health span match your lifespan.
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So we want to be able to have function all the way through.
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The end of our lives and exercising properly now.
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Is really, really key to do that.
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So you're going to hear how we want to pull back on some aspects and emphasize others.
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And Steve will really walk us through some of the ideal things we can do.
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And near the end, we're going to even talk about an ideal schedule, whether you are currently exercising or you are new to exercise, this is going to be fabulous information for you.
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Okay, so let's go.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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back to the Eat Well Think Well Live Well podcast.
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I have Steve Wasta here with me today, and I'm gonna let him introduce himself first, and then we'll jump into our conversation.
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So give us a little rundown of what you do and who you help.
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Certainly first, Lisa, thank you so much for having me on.
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I'm excited to, uh, talk to you.
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I had you on my podcast and I'm sure we'll both be sharing that content, uh, in, in both directions here, but I'm a personal trainer by trade.
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I have about 30,000 hours experience.
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I have a ton of certifications, corrective exercise specialist, three different TRX certifications.
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I have a background in Pilates.
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You name it, I've done it.
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In the fitness industry.
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Now I sort of focus on helping young fitness professionals, personal trainers, better their business.
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I wrote a book called Fitness Business 1 0 1.
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What the certifications don't teach you to kind of let young fitness professionals understand that there's a lot more than just getting a certification.
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You have to really understand what I consider client relations, which I know you're big on how to work with people individually, kind of assess them and what they need.
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And understand the mental and psychological side to help people get to their goals is very important.
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And then on a day-to-day basis, I'd say I help the general population get healthier.
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If you're somebody who has a very specific goal, I typically don't work with you.
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I'm looking for people who are looking for long-term health and wellness.
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How do I make myself a little bit healthier every day?
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I have principles that I abide by, but I don't have an ideology.
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I'm not someone that says You have to do CrossFit.
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You have to lift heavy.
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You have to go.
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I, I need you to adhere to the program, so I'm gonna assess you individually and then build that program around you.
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Yeah, for sure.
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Bioindividuality, it's with exercise as well as with food and nutrition.
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I always say the best.
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The best nutritional study you will ever read is your own food journal because you can learn way more from that about nutrition that works for you than you can by reading any other study
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Yeah, Touche.
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Also think about it.
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Think about adherence, right?
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So let's go ahead and say, you know, what's best for you is whatever, to eat more vegetables.
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But for whatever reason, you can't really control your taste buds.
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You hate the taste of three or four different vegetables.
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Then, then you, you find other vegetables to eat, right?
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You just, you can't force yourself to do the things that you know for a fact you are never gonna do.
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You have to adhere to that plan.
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So both in the nutrition world and the fitness world, we have to find things that our clients are actually gonna stick to.
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Cuz if they don't stick to them, they're not gonna work.
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Yeah.
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Yeah.
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No.
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Doesn't matter what exercise is the best for you if you hate it and you don't wanna do it, ever?
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Yeah.
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I, I mean, I do have an episode, you know, easy doesn't make you better.
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We still have to do the hard things.
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It's, uncomfortable to go to failure on a lift, but it's enjoyable enough for me that I keep going back to lifting.
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Exactly.
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You shouldn't dread it every day.
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And ju just, you know, food and fitness have so many things in common.
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There's gonna be some things on your plate or some things throughout your day you eat that aren't as exciting as other things.
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That's normal.
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And there's gonna be some fitness routines you do where they're your absolute favorite and some are a little bit more.
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Torturous to use a, an awkward adjective.
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And they're, they're more difficult.
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And, and you need that balance.
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You need to challenge yourself sometimes maybe when you're at full energy, but maybe one day, you know, uh, Lisa only gets four hours of sleep and you know, she didn't get to eat the food that she wanted to that day, and she still wants to do a workout.
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Well then maybe she just goes on a two mile walk because she doesn't have the energy that day.
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There's still things to do.
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It doesn't always have to be pushing herself to the.
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Yeah.
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Yeah.
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A lot of times when we talk about weight loss and changing your body, exercising, especially lifting weights, tends to be about body recomposition.
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It always kind of comes back to, well, is it just about the way you look?
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And this is one of the things we wanted to talk about today is how does vanity play a role here is working out for vanity always a bad thing, and I've struggled this with this on and off with my profession is saying like promoting weight loss, which I mean, that's what I coach.
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So essentially that is what I'm, what I'm promoting.
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I talk about the health of it.
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I talk about the idea of being able to move around.
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I, I love my one client who's just like, I just get up now, like without making a noise.
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I love that he's just, I just like get up out of a chair and just clients that have told me like, I can get up off the floor now without trouble, like, that's the main reason why a lot of my clients come to me is for function.
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But I have had several that have come for what they probably would consider vanity.
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I just wanna look better.
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I'm all, I'm all in on either one, because I think it's fun to look better naked.
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And I, I don't think that that is, is a bad thing.
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But tell me how you, um, you know, how this works for you and why this probably is the bigger motivator for a lot of people.
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Sure.
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First preemptively, I wanna say I'm not like holier than thou.
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I look in the mirror.
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I'm, I'm worried about what I look like.
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uh, you know, there, there's a reason why there's mirror in mirrors in weight rooms.
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People do wanna see what they look like.
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Vanity is what I consider a positive gateway drug.
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Into fitness and health.
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So maybe it's a 16 year old boy who wants to get the girl next door and thinks she needs a bigger chest and bigger arms and decides to go to the weight room.
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Maybe it's a 19 year old girl who's in college and sees all these guys around her.
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She's interested in, maybe wants to, you know, she feels like she wants to tone up or something, right?
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Th these are fine, these are normal things.
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To be somewhat concerned with your vanity.
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It's a sort of, from an biological evolutionary standpoint, it makes sense.
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But what I warn people is there's a line of diminishing returns.
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There are a lot of exercise that long term could be doing damage, let's say, to joints and ligaments.
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And not necessarily the healthiest thing that you could possibly do.
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And people, when they're only focused on vanity, don't focus on their long-term health.
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I compare it to money.
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So ultimately, what do you want with your money?
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Of course you wanna make money now and spend it, but you wanna save for retirement because, You know, having money into old age matters.
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Well, you also want to save your body into old age.
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So if you're burning through your money too fast, or in my case, if you're wearing down joints and ligaments and you're pushing your body too hard at a young age, you're gonna deal with that later on in life.
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You're not saving your body later on.
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So there are more proper ways to work out.
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Overall health and wellness.
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That's being concerned with flexibility and mobility and making sure you're not doing too much high intensity and making sure it's not just vanity based.
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Asking yourself, taking a step back and saying, is this making me feel better?
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Does this exercise, do I actually feel great doing this?
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And there's the other side of this.
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There's some people who get a high from working out and that's all they're chasing is the high.
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And they go, oh, I just ran six miles.
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I feel fantastic.
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Yeah, of course you do, right?
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Because we know all the things that are going on in the background between the cortisol and the, the dopamine and the endorphins.
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But you know that constant wear on the pavement that pounding on your ankles and knees and.
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There's a lot of diminishing returns where maybe if you were riding a recumbent bike that's a bike where your feet are, are in, and you're leaning up against the seat, well, maybe that would've been a little bit easier for you as far as the wear on your joints.
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So I think it's just assessing, again, you and I have talked about this beforehand, having a professional audit, your program, and.
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What is your, what is your ultimate goal?
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If it is health and wellness, if it's not just getting on stage, we can't just worry about you and how you look.
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We also have to think about your long-term health and build a plan accordingly to make sure that we're not overdoing it.
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I think the other aspect of the vanity here in how we look is people often think that, well, I want to lose weight, so I'm going to exercise, and they disregard.
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The amount of effect that their nutrition has, and they think, well, if I'm, if I just exercise enough, that's how I'm gonna lose weight.
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And I just think there's, so the reasons for exercise are vast and very, very, very few of'em is for weight loss.
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It's just not actually the most effective modality if, if your nutrition is not dialed in.
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Right.
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Uh, yeah, I agree.
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And some people will, uh, especially you'll see those, uh, busy professionals who they think they can outwork their diet.
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So I'm, talking, you're very successful, nine to five ERs who, uh, you know, maybe they're well educated, they have a secondary degree.
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And they have the money to go, you know, hire a, you know, a personal trainer and do whatever, but you know, they're eating very poorly because they're so busy.
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So you, you know, the deal they get, they're starving by the time lunch comes around, they forgot to eat breakfast.
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So they eat whatever's in front of them, the, the closest fast food, and then they go, no big deal because we're not gonna do, is run six miles at the end of the day as fast as I can.
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And they think they can out.
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A bad diet and I think they can outwork, you know, bad lifestyle habits.
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But ultimately you can't do that and you, you have to again, Take a step back and sort of audit your program and say, what's best for me long term?
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Because a lot of these things are not best long term, but they may work in the short term.
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And that's the problem with the vanity is you may do things in the gym that seem to be working for you at 24 and 25, but what is that doing to you at 45 and 55 and 65?
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I work with that population, the older senior population, and I see what go through.
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And some of these things you have to explain to people.
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They're inevit.
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You're gonna face these things whether you want to or not.
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You're gonna start having injuries, you're gonna start having joint pain, and you want to kind of prepare for that moving forward by working out and eating in a, in a proper manner.
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So just like you're saving your money for retirement, again, you're saving your body for old age.
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I love this conversation because my clients and my listeners probably know that one of my goals is to live to a hundred and.
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People think that's ridiculous.
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Like how can you have, like, you don't have control over that.
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But I'm like, but I'm gonna do everything I can to do that.
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But it's not just the living, it's the making my healthspan match that lifespan.
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It's the continuing to be active, continuing to be able and.
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Definitely what we're talking about here is the way I work out now has to match that.
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It has to allow for me to be able to do it long term.
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And I'm curious, I often say as far as nutrition goes, if we can't eat like this for the rest of our lives, like then let's, let's not do it.
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If I teach my clients how to eat in such a way that they want to eat that.
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Very, very, very long term.
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So would that be the case with exercise as well, or is there going to need to be more shifts with exercise as we get older?
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That's a great question.
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Yeah, I would say the latter.
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So it's just adapting your training style as you get older.
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And typically that could just be something as simple as less load.
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So load in my world is just weight.
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So maybe you're doing things like.
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Squats and lunges and chest presses and shoulder presses with heavier weights.
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Doing low rep ranges, six to eight rep ranges cuz your goal is to build muscle.
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But as you get older, that sort of has to change.
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It has to be more about the efficiency of the motion.
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I always say you should become a better, a better exerciser.
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Your form should look better, it should look smoother.
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When I, when I look at you from afar, I should know that Lisa has done a thousand of these things, 10,000 of these things, and it's about the mobility of the joint.
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And it's not about just increasing load and weight, and that's typically what happens from, let's say, the vanity perspective or from a strength perspective in the weight room, right?
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People have number of goals they're trying to reach, Hey, I deadlifted this weight.
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Hey, I benched this weight.
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I want to go to a heavier weight.
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Hey, I ran four miles at this time.
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I wanna run four miles in.
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30 seconds less.
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Right?
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There's always this sort of competitive nature that we have to look at numbers and beat those numbers, but at some point you have to say, I need to dial back that competitive nature, focus on my form and focus on just getting to the gym, doing something.
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I enjoy moving around and knowing that this is helping my overall health and wellness.
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It doesn't have to be so competitive and dialed in.
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Mm-hmm.
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Yeah.
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So let's talk about just the idea of exercising for our overall health.
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So we've got people that don't exercise at all, so we need to know where to start and.
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I have had clients who I would consider over exercisers people that are, you know, waking up at four or five in the morning to get that exercise in.
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And, you know, and not just one thing, but several things, a cardio and a weightlifting workout every single day.
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I've had clients like that.
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So from every, you know, aspect, what do people need to understand?
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about exercise and their overall?
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I'll start in reverse here.
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You know, there's a big trend in push for.
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Really challenging yourself.
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Jumping in these cold ice baths.
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You know, waking up at 4:00 AM and running 20 miles.
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You see the, you know, a big sort of celebrity trainer, uh, fitness guru is David Goggins.
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And he was basically this, you know, someone who was extremely overweight, lost a ton of weight, you know, became a Navy Seal, and he's just a motivator.
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Push it, push it, push it.
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You know what, what you don't hear is that David Goggins now has had knee replacements.
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he's probably on the verge of getting hip replacements right, because he pushed it too much.
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There's a point, again, a line of diminishing returns where our joints and our ligaments don't work the same way our muscles do and they're gonna wear out and we have to take care of that.
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And we have to know that there's a point which we have to dial it back.
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So I will say, If you're somebody who does thrive off that kind of like we talked about, those nine to five busy professionals who kind of love that stress, they love having deadlines and waking up and pushing themselves, you may need to dial it back.
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And again, you're hiring a professional to kind of audit your program may be the thing you need to do.
00:16:10.115 --> 00:16:17.081
And from the other side, Of the spectrum, the people who are not working out at all, but somehow convince themselves like, oh, I can just have a clean diet and not work out.
00:16:17.081 --> 00:16:21.581
Well, no, it's not just about fat loss and calories, it's about heart health.
00:16:21.880 --> 00:16:23.681
It's about maintaining strong bones.
00:16:23.711 --> 00:16:25.600
You can't just do these things with food, right?
00:16:25.750 --> 00:16:29.860
Our muscles pull on those bones, which in turn make them stronger, so you, you need.
00:16:30.086 --> 00:16:33.086
The weightlifting, you need the weights to push you.
00:16:33.086 --> 00:16:33.235
Right?
00:16:33.235 --> 00:16:41.576
Especially as we see when women get closer to their mid fifties, there's such a high percentage who have, you know, osteopenia, which leads to osteoporosis.
00:16:42.291 --> 00:16:43.535
And, and how do we battle that?
00:16:43.535 --> 00:16:46.446
Well, it's much easier to start before we get that.
00:16:46.890 --> 00:16:47.826
That's the first thing you wanna do.
00:16:47.826 --> 00:16:49.505
You don't wanna get it in the first place.
00:16:49.655 --> 00:16:53.495
You wanna start lifting in your thirties and forties so that you can stave that off.
00:16:53.495 --> 00:16:59.346
But if you already do have that, you're gonna have to start working out with a professional to make sure that it doesn't get worse.
00:16:59.676 --> 00:17:03.005
And I think that's, uh, you know, we, we can't lie to ourselves.
00:17:03.005 --> 00:17:04.596
It's, it, it's, it's needed.
00:17:05.016 --> 00:17:06.155
And if you struggle with.
00:17:06.971 --> 00:17:10.455
It's not going zero to 60, just like in the nutrition world.
00:17:10.455 --> 00:17:13.685
I'm sure Lisa wouldn't start someone off to say, Hey, listen.
00:17:14.461 --> 00:17:21.935
We're gonna, we're gonna totally revamp everything you do, and all you're gonna do is eat, you know, 1500 calories of broccoli and grilled chicken.
00:17:21.965 --> 00:17:27.605
No, she makes small changes and works your way up until you feel comfortable, and then she adds something in.
00:17:27.846 --> 00:17:31.836
Once you've sort of mastered that change, and that's the same thing in the fitness world.
00:17:31.840 --> 00:17:36.665
Maybe it's one day a week at first, and then once that's easy, maybe it's two days and so on and so forth.
00:17:36.665 --> 00:17:38.885
You, you don't have to become a master at it right away.
00:17:38.885 --> 00:17:39.425
You just have to.
00:17:40.566 --> 00:17:43.645
I'm sure you've heard this saying We don't stop moving because we get old.
00:17:43.645 --> 00:17:45.266
We get old because we stop moving.
00:17:45.340 --> 00:17:45.830
Yeah.
00:17:45.830 --> 00:17:46.270
Yeah.
00:17:46.391 --> 00:17:46.931
I love it.
00:17:47.830 --> 00:17:48.070
That's the
00:17:49.256 --> 00:17:52.842
yeah, it's, it's just the idea that we only get old.
00:17:53.436 --> 00:18:11.287
if we just stop moving our bodies around and, and by getting old, I just mean just the idea of, you know, sitting in our rocking chair and kind of giving up sort of, and I just, you know, you see the videos on Instagram of, this is my 91 year old mom and look at what she can do.
00:18:11.287 --> 00:18:15.037
And I'm like, yeah, that's, that's totally what I want.
00:18:15.037 --> 00:18:18.936
And my husband saw that and he's like, well, someone won the d N A lottery.
00:18:19.297 --> 00:18:20.196
And I'm like, yeah.
00:18:20.707 --> 00:18:30.606
That, that may be true, but she also still is in the gym and she's not lifting as heavy as I'm lifting right now, as as she shouldn't be.