003 - Resistance Training, Cardio, Functional Movements, Short Workouts, Vacation Mode, and Creatine and Collagen from Lord Snow

[00:00:01] Hey everybody, welcome back to another episode of the Health Movement Podcast. In today's episode we're going to be talking about fitness in the three major areas we'll be looking at. Resistance training, cardio, as well as functional movements. As always, we're not doctors so before you start any new fitness programs or you change your nutrition or anything like that, please consult your physicians. That being said, let's jump right into it. Resistance training.

[00:00:30] We'll start on that piece. Basically what it is, is building muscle by putting it through some sort of load or resistance to the muscles that they have to react to, that they have to put themselves through some strength to counter.

[00:00:46] And the word is trauma, right? Like it's, you're actually putting the muscle through a trauma that it's, you know, you're breaking it down, you're tearing the muscle fiber and it comes in and rebuilds and that's how your muscle grows, right? So that's, that's the big piece to that of where resistance training is so important. Building muscle is like you.

[00:01:10] And I think everybody thinks of trauma as a bad word, right?

[00:01:13] But it's, it's a positive trauma. It is a, it's a, it's a, it's something that it can be uncomfortable, right? Think of like the doms, right? And it's, it can be, that's that delayed onset muscle soreness, you know what I mean? And that's where, you know, the old, the old, no pain, no gain adage, right?

[00:01:38] But yeah, you're right. It's putting the muscle through trauma. And I think a lot of people think that muscle is built in the gym. They're like, all right, I went to the gym, I had a hard workout, I built muscle. No, you didn't at all. What you did was break down your muscle. The building of the muscle comes later when you fuel the body with the food, like we talked about in the last episode and getting sleep. If you don't get enough sleep, you're not building anything because that's when the muscle is actually built.

[00:02:03] So that's like, like we can talk about, it's not that people don't want to improve or don't want to make these changes. A lot of people just don't understand exactly how that's done.

[00:02:17] So that's, that's, that's really important.

[00:02:19] And that's where you, you mentioned the nutrition being one of the most integral parts of it, right? And I think that's where nutrition and sleep are probably the cornerstone pieces to outside of the physical activity. Those are the two big, you know, I think those, that's your triangle for building muscle is the resistance training, how you're sleeping, how you're eating, you know what I mean?

[00:02:42] But the big thing is, is, is making sure that you're doing the right things in and out of the gym.

[00:02:50] Yeah. Wherever you, wherever you want to exercise. I saw in what you said there in and out of the gym, there was a clip I saw two, two buddies at a barbecue and one's got his arm around the other.

[00:03:01] And the guy talking, you can tell was strong, but he wasn't in the shape. The other guy was in the other guy was just jacked. And he goes like, we go to the same gym, we lift the same weights.

[00:03:12] We do all the same stuff while we're in the gym. He goes, but the difference is I leave the gym and I say, oh, I can do all this stuff because I went to the gym so he can eat certain things.

[00:03:22] He's like, I went to the gym. I can, I can, you know, eat all this crap in the other guys mindset was like, all right, I need to do these other things because I went to the gym and I don't want to waste the time that I had there.

[00:03:34] So he was looking at it from that, that, that frame of mind where like, it's a process. You've got to go through all these certain things.

[00:03:42] I think one of the big things too, that, that happens, it's more so for guys than girls is the, the old ego gets in the way where you're thinking, all right, if I want to get big, I got to throw as much weight on this bench press or the squad as possible.

[00:03:56] And then your form goes to crap and you either a hurt yourself or B you're not lifting the weight properly.

[00:04:03] I mean, how many times have you seen somebody try to curl 50 pound dumbbells and they're throwing their back into it and they're moving their shoulders to try and get the weight up and they're using every part of their body except their biceps, which is what you really should focus on.

[00:04:17] I mean, if you lean back a little bit and get the full stretch on the bicep and you're doing that with 25 pounds, maybe 30, like you can, you can build a lot of muscle with a little bit of weight.

[00:04:30] If you lift properly and you really have that mind muscle connection.

[00:04:34] Yeah, but you can also pull your back.

[00:04:36] You can like pull a back muscle doing a bicep curl because you're not engaging the proper muscles, right?

[00:04:43] And this is where, you know, it's, it's talking about in, in, I've talked to you about a bunch is, is, is the, the form and foundation needs to be there to be able to make the kind of progress or make the kind of gains that you're, you're describing, right?

[00:05:03] Sorry, rough chewing his bone over here.

[00:05:06] I can't even hear.

[00:05:07] Um, but yeah, so it's, it's one of those things where it's, uh, it's trying to get your foundation to be almost mindless, right?

[00:05:18] It needs to be second nature.

[00:05:20] They should be your bread and butter, right?

[00:05:22] Like what's when, when you go to the gym, like what are your, what are your foundational things for, for exercising?

[00:05:30] What are your, what are your three foundational things?

[00:05:33] For me, I want full body, like big compound movements initially.

[00:05:39] Like squats, huge deadlifts, huge bench press, you know, pull-ups, things like that, where you're engaging more than just one muscle, but you've got to have the form, right?

[00:05:50] Like you said, like if I'm squatting and my back is bent over, if I'm trying to deadlift and my form is shot, my back is gone.

[00:05:57] And then not only are you doing that wrong, now I've injured myself in, you know, my advanced age of 45, like it doesn't come back quickly.

[00:06:05] That's a couple months right there that I'm on the shelf for.

[00:06:08] Yeah.

[00:06:08] I remember so stupid I was doing, I was doing the leg press on the sled and I do the leg press and then I'd lock, lock out and do some, some calf raises at the end.

[00:06:18] And I thought I had the machine, you know, I had the safety on as you drop it down and I dropped it and it wasn't, the whole thing just came down and I pulled my hamstring and that was like six months before that thing felt good again.

[00:06:32] And it was just like, I wasn't focused on what I, like, it's a little thing, but like it had a huge impact.

[00:06:39] Those little injuries, they suck.

[00:06:42] Yeah.

[00:06:43] Well, and it's in those little injuries are a culmination of a bunch of different things.

[00:06:49] And I think that's what a lot of people don't realize is, is our movement is, um, it's very regimented by, you know, our, our nervous system, our brain.

[00:07:02] Basically we get into these movement patterns that, you know, are you, your, your brain starts recruiting the muscles that it know can get the job done efficiently.

[00:07:13] Right.

[00:07:13] And it's, it, and then, but those ones will tend to get overworked.

[00:07:19] You're talking about your hamstring, right.

[00:07:20] Is, is typical for, for that thing to do more than it should.

[00:07:25] And then it does a lot anyways.

[00:07:28] So then when you do have an injury to it, it's, it affects you, it affects how you move in any, any fashion of your life.

[00:07:39] Right.

[00:07:39] Not just exercise.

[00:07:40] So it's in, and I think that's the other, the other piece to it too, is, is the things that you do in your day, day-to-day life are impactful to your exercise as well.

[00:07:54] Right.

[00:07:54] So that those are all the different factors to, or your, even your resistance training, or, you know, we're going to get into functional movement a little bit here too.

[00:08:02] And I didn't mean to kind of like skip ahead there, but I think it's hard.

[00:08:06] It's hard for me to talk about resistance training without first talking about the functional movement side of things.

[00:08:12] I think just because I think those are, those are areas where people don't really realize that they have deficiencies.

[00:08:23] Um, you look at, you know, you just, you know, I think for me it was, if I'm going to put somebody through, and I don't know what your process is for, for, you know, coaching.

[00:08:34] But if I was going to put somebody through like a functional movement screen, I would have them do a body weight squat.

[00:08:40] I would have them do, um, you know, I'd probably have them do like a split squat or, uh, some, some sort of reverse lunge.

[00:08:51] I'd have them do like, uh, um, single leg balance, see what their balance and stability looks like.

[00:08:58] And those are all giving me, you know, and that's four movements right there that give me a baseline of what somebody's balance and stability, their core, their core engagement, which tends to be little to none anyways on somebody that's real remedial.

[00:09:18] But I think these are all in, in, in, even on somebody that's, you know, such as yourself, right?

[00:09:24] I worked with plenty of people that were active, high level athlete, athletic type of people that you put them through some of these baseline movements and there's so much ground to be made up.

[00:09:41] And there's a, I don't know if you've ever, um, if, if you ever done any research into like, if you've followed like, uh, Mike Boyle, Mike, Mike Boyle's got a great program for, um, how he trains.

[00:09:56] He does a lot of single leg stability, unilateral stuff where he trains single leg just as much, if not more than double leg.

[00:10:06] And it's like, his, he's one of the best, like strength and conditioning minds.

[00:10:12] He's, he's a good person to, to, to listen to.

[00:10:15] He's somebody that I've done a lot of research on and I'm kind of going down a wormhole here.

[00:10:20] So no, no, no, that's fine.

[00:10:21] I do.

[00:10:22] Well, well, I, I just wanted to cover one quick thing before we hit that functional movement and we can do that one next.

[00:10:28] Um, what you said, uh, there are two things that you, you said that made me think, um, back to the resistance training is number one, the movements that you're not good at.

[00:10:40] Um, people go to the gym and like, for me, I know like bench press, I was fine.

[00:10:45] I could, I could move weight.

[00:10:47] I could do all that.

[00:10:47] But once I, I went to the incline press.

[00:10:51] Like that, that felt awkward to me.

[00:10:54] So I did what most people did.

[00:10:55] I avoided it.

[00:10:56] I'm like, I don't want to do that one then, but that's the workout.

[00:10:59] That's the, the movement I should have been focusing the most on is the stuff my body isn't used to.

[00:11:05] It's, it's telling me, all right, you've got some instability.

[00:11:08] You've got to do something there.

[00:11:09] And not, not just that.

[00:11:11] I think the other piece to that too, is like the pulling aspect and not just a pull up, right?

[00:11:19] Like a pull up is one movement, right?

[00:11:22] But if you're talking bench press, that is, that is in a totally different plane, movement plane than what you're talking about.

[00:11:30] Right.

[00:11:30] So the, I'm talking more of like a, you need, you probably need to be focusing on like cable rows and working on the, the posterior muscle engagement.

[00:11:41] Like that's the kind of stuff that I'm talking about.

[00:11:43] Like not just the stuff that you're bad at, but like, all right, well, you know, you're strong in the pushing.

[00:11:51] So it's, how do you, how do you, how do you counterbalance that?

[00:11:55] How do you find the inverse of that?

[00:11:57] And I think that's what you're saying.

[00:12:00] And, and like, I think that's that in, in like, you're talking about the, the inclined bench presser.

[00:12:06] And I, I think the big piece to this for me is like the movement.

[00:12:10] I, I like, I like to call it like a movement hygiene kind of thing, right?

[00:12:14] Like it's, you see, especially like shoulders, shoulders are, I mean, it's, it's one of the most mobile, mobile joints in your body, right?

[00:12:22] It moves all, all directions, but it's something that I think you need, if you bring it down, you get less is more sometimes with shoulder mobility to start.

[00:12:35] To, to work into the bigger movements.

[00:12:38] Right.

[00:12:38] So that's where it's, I equate stuff like that, like the mobility stuff, the, the soft tissue, self soft tissue, myofascial, myofascial release stuff using the stuff I was telling you, I just showed you the other day, right?

[00:12:53] Like the softball and stuff in, in your, in your pack, in your upper trap, in your shoulder.

[00:12:59] And you may be using a, some sort of a massage gun or something like that to get into those soft tissues, but then also working on.

[00:13:08] You know, how do you work in mobility to, you know, shoulder mobility into your exercise routines?

[00:13:13] You see, have you ever seen the, they're, they're big over in the, over in like, I want to say like the Middle East.

[00:13:21] Like they have the, they're like, they look like bowling pins and they like, they swing them.

[00:13:29] No, I've not seen that.

[00:13:30] It's, it's, it's actually pretty cool.

[00:13:33] And it's, I'll, I'll look into that for another, you know, a later episode.

[00:13:37] But yeah, so that's like, that's the kind of, and that's the kind of stuff where, yeah, I like the, calling it like a hygienic type of, it's like flossing, right?

[00:13:47] It's like brushing your teeth.

[00:13:49] It's, it's stuff that you need to do it every day and doing it once in a while doesn't have the same effect.

[00:13:58] Right.

[00:13:59] And I think that's where it's, and it has some effect.

[00:14:03] I'd rather something's better than nothing.

[00:14:04] Right.

[00:14:05] And that's the same thing with brushing your teeth, right?

[00:14:07] Like brushing your teeth once in a while is better than not brushing them at all.

[00:14:10] Right.

[00:14:11] When you really should be doing it twice a day with floss and mouthwash and all those things.

[00:14:16] So that's where it's like, I think if you, if you look at it in terms of that kind of, that kind of aspect, I think it really starts to paint a bigger picture of how important it is.

[00:14:27] You know, I think if you were to take 10 minutes out of your workout, especially where you are as far as, I mean, and for you, it's, for somebody like you, it's not taking away.

[00:14:42] You're probably going to add time to it because that's how your mindset works.

[00:14:46] Right.

[00:14:46] But at the same time, the mobility stuff is just as, if not more important than what you're doing in the gym because you can't move.

[00:15:00] That piece right there has been huge for me.

[00:15:03] And for those, for nobody, I guess knows, I have bad Achilles tendonitis and I've developed bicep tendonitis as well.

[00:15:11] And the Achilles tendonitis has been years, like going back probably 20 years where, especially my right one's definitely inflamed.

[00:15:21] Tim showed me a bunch of stuff and he worked on the problem.

[00:15:26] And for me, I was thinking, all right, my Achilles hurts right above the heel.

[00:15:30] So that's where the issue is.

[00:15:31] And no, it will like up to the top of the calf, all the way down underneath the foot.

[00:15:36] And every day at the gym to start off, I'm hitting it with, I have a lacrosse ball, a softball, I have a Theragun and just hitting those areas.

[00:15:46] I have never felt better than I have this past week for the last like 20 years.

[00:15:52] Like I, it feels incredible.

[00:15:55] And it's because I've added those in and it definitely takes time.

[00:15:59] But I know long term, like I'm not just going to the gym for that day.

[00:16:04] Like I've got goals and stuff in mind that I want to do, you know, in the next year, five years, 10 years.

[00:16:10] And I know focusing on those things now are going to pay dividends down the line, as opposed to like for my bicep.

[00:16:20] This has been bothering me for a couple of years.

[00:16:22] And I would take, you know, a month, month and a half, take it easy, do some stretches, things like that.

[00:16:27] It would feel better.

[00:16:28] But then the problem would come back as soon as I tried to hit it again.

[00:16:32] And now that I know the right way to go about fixing this problem, it just helps because it's more of a long term solution as opposed to, all right, I took a month off.

[00:16:43] It finally feels a little better.

[00:16:45] Tendon stuff is different than muscular, obviously.

[00:16:48] So you have to attack a little bit differently.

[00:16:50] But that's been huge for me is going in each morning and doing that.

[00:16:54] And I don't want to go down the wormhole of recovery.

[00:16:56] Well, that's a whole other episode.

[00:16:58] That is a whole other episode.

[00:17:01] But that's and that's the thing is, I think the big thing is you don't know what you don't know.

[00:17:06] Right.

[00:17:07] And when it comes to muscular pain and muscular issues, I feel like a lot of in my experience, a lot of the people that I've dealt with, they're all different for sure.

[00:17:19] But they definitely have a.

[00:17:23] An aspect to them where if you do the basic things that you need, but it's it was, you know, the whole situation with Derek, with the tendonitis, right, is.

[00:17:34] Is.

[00:17:35] The muscle was just being is being overused, right.

[00:17:39] And it's the calf is working and working and working.

[00:17:41] And it gets to this point where.

[00:17:44] It's so tight and everything is so taught that.

[00:17:49] He has this constant.

[00:17:50] I mean, it was was it pain or was it like just like it just felt like it was so tight is was it pain?

[00:17:56] Like I couldn't walk for the first like 10, 15 minutes of waking up like it was.

[00:18:01] And then when I run, I was always concerned, like, oh, my Achilles is going to bite me.

[00:18:05] I mean, I partially tore in college playing football and that was awful.

[00:18:12] So I obviously was trying to avoid that, but I wouldn't sprint.

[00:18:16] I would run it like a fast jog.

[00:18:18] But we as we mentioned before, we're in an old man softball league and I was chasing down a pop fly at foul ball.

[00:18:27] And the first couple of steps, I was like, all right, go easy.

[00:18:30] And then, like, it felt amazing.

[00:18:33] So I was like, I'm going to push it in it.

[00:18:35] Like it felt different than it has in years.

[00:18:41] So it was pain.

[00:18:44] Yeah.

[00:18:45] So we yeah, we've kind of gotten down this wormhole here a little bit.

[00:18:49] The the back to the resistance training, like all of that is is important to to be able to.

[00:18:58] Function properly in the in in in a setting like that, like in a in any kind of resistance training or, you know, we haven't even really touched on cardio.

[00:19:09] I think cardio is the next one.

[00:19:10] Right.

[00:19:11] That's the yeah, the kind of the the last piece we've talked a lot of.

[00:19:14] We kind of went out of order of what we had.

[00:19:17] But I think that's my fault because of the functional training thing.

[00:19:20] I think I just pull it in.

[00:19:22] That's fine.

[00:19:23] Because it's not functional training, but functional movement.

[00:19:26] Like it's just.

[00:19:27] Oh, yeah.

[00:19:27] We all know it's your fault.

[00:19:28] No worries, though.

[00:19:29] Yeah.

[00:19:30] It's all right.

[00:19:31] But yeah.

[00:19:31] So, you know, you talk about the cardio aspects, too.

[00:19:34] Right.

[00:19:35] Like if of their they both have their place.

[00:19:40] But I think cardio is, you know, something that.

[00:19:46] He's.

[00:19:47] I don't know.

[00:19:48] It's a different it's a different people love it or hate it.

[00:19:53] Right.

[00:19:53] I think that's the thing about.

[00:19:54] Oh, absolutely.

[00:19:55] Absolutely.

[00:19:56] But I feel like I think people look at cardio unless you're a runner and you love running their view of cardio as I'm doing it to lose weight.

[00:20:07] A lot of times and not everybody, but I think that's a lot of it.

[00:20:11] And I think.

[00:20:13] The best way to lose weight, as we said before, build muscle and then your metabolism goes up.

[00:20:18] You can you can lose weight without doing a lift of cardio.

[00:20:22] And that's fine.

[00:20:23] I mean, cardio will burn calories in the moment, but long term building muscle is going to help you be leaner.

[00:20:31] And in terms of cardio, though, like it's good to do.

[00:20:35] I'm not saying don't do it, but your cardio could be walking and doing that every day.

[00:20:41] And that is enough cardio.

[00:20:43] Like you don't have to go on these 10 mile runs or, you know, 40 mile bike ride.

[00:20:48] If that's stuff you love to do, go for it.

[00:20:51] Like I've been saying, do what you love that you can do consistently.

[00:20:57] That's going to that's going to be healthy for you.

[00:20:59] And that I mean that that's the best thing.

[00:21:02] You definitely do need some form of cardio.

[00:21:04] It helps with your health, your overall health, your cardiovascular health.

[00:21:08] It helps you sleep better, improve lung capacity, reduces the risk of heart attacks, high cholesterol, high blood pressure, diabetes.

[00:21:17] It's good for you.

[00:21:18] It's just the type of cardio you need is not.

[00:21:23] You don't need hours on the treadmill running at an eight in order to get where you want.

[00:21:29] Like walking is great.

[00:21:30] You can just walk if you want, you know, walk, hike, swim.

[00:21:35] Like there's there's so many different things.

[00:21:37] And that's the thing.

[00:21:38] That's the thing about cardio.

[00:21:39] Like I'm a big fan.

[00:21:41] I'm a big guy.

[00:21:42] Like I'm a hit guy.

[00:21:43] Right.

[00:21:43] I'll do I'll do a hit workout where that that in itself like is a is a form of cardio.

[00:21:50] Right.

[00:21:50] Like I'm coming out.

[00:21:51] Oh, absolutely.

[00:21:52] Heavy breathing.

[00:21:53] And you know what I mean?

[00:21:54] And it's trying.

[00:21:55] And I think the other piece to this is a lot of people don't know how to breathe.

[00:22:04] Like they don't.

[00:22:06] You know what I mean?

[00:22:07] Like they don't diaphragmatic breathing.

[00:22:09] And, you know, but we the title volume through your nose versus your mouth is insane.

[00:22:14] The difference between how much how much air you get.

[00:22:17] It's almost double, I think, through your nose than what you get through your mouth.

[00:22:20] Right.

[00:22:21] So when you get into those and I have this problem anyways, because I'm an asthmatic.

[00:22:26] So like I I have trouble getting air out sometimes.

[00:22:30] That's that's like that's the asthma MO.

[00:22:34] Right.

[00:22:34] But at the same time, like I have allergy issues and all that kind of stuff.

[00:22:39] So like for me, cardio is is a different, a whole different animal.

[00:22:45] Like I have struggled doing.

[00:22:48] I love doing cardio, but I struggle with it because of my breathing.

[00:22:53] I mean, you see me you see me in our softball game sometimes if I have to have to run around

[00:22:58] the if I have to run first at home, it's, you know, I have to bust out the inhaler sometimes.

[00:23:04] But it's and it's it's just my entire it's my entire life.

[00:23:09] Right.

[00:23:09] But yeah.

[00:23:10] But that's just what I live with.

[00:23:12] Right.

[00:23:12] And that's it is thousands of millions of people that have that have the same issues that I have.

[00:23:16] Right.

[00:23:17] And I've you know, I've worked around it and I've been able to stay active and stay, you

[00:23:24] know, stay doing the stuff that I love doing because.

[00:23:27] Because I.

[00:23:30] Have taken the time and I've recently, you know, I and this is, I think, where we were

[00:23:36] discussing of like, where where do we want to bring the direction of our show and what

[00:23:41] we're doing?

[00:23:41] And I, you know, I think for me, it's it's being transparent about like I've my journey

[00:23:47] with with being healthy and being, you know, fitness conscious and, you know, trying to

[00:23:53] focus on exercise and nutrition and, you know, but also keeping my mental health and my social

[00:23:59] health and, you know, all of those things in mind.

[00:24:03] And I think that's those are pieces that this is a this is a very convoluted puzzle.

[00:24:09] Right.

[00:24:10] It's it's your lifestyle.

[00:24:11] Your lifestyle is is something that.

[00:24:16] Is fluid, right?

[00:24:18] And you said the social piece, too.

[00:24:21] If you hang out with people who are not active and don't do anything and don't look at life

[00:24:28] a certain way, it's very hard to to make that adjustment, you know?

[00:24:34] Yeah.

[00:24:35] And, you know, if they're good friends or if your family, they'll support you in what you're

[00:24:39] doing, what would hope sometimes like you realize you've got to make a change and some

[00:24:44] people don't want to come along for the ride.

[00:24:46] And that's unfortunate.

[00:24:47] But, you know, in the end, like you come to those decisions and whatever works best for

[00:24:53] you.

[00:24:53] But it's it's it's a puzzle piece.

[00:24:56] And it's a puzzle and a half.

[00:24:57] There's a lot that goes into it.

[00:24:59] And the thing is, once you figure it out or you think you figured it out, something changes.

[00:25:03] You know, you have an injury or you develop an allergy to a food or somebody gets sick

[00:25:09] or, you know, you have to adjust on the thing.

[00:25:12] Like you said, with asthma.

[00:25:14] That's life for you.

[00:25:15] Like, you can't just use that as an excuse because then, you know, you pack it in and

[00:25:20] be like, well, I have asthma, so I can't stay healthy.

[00:25:22] Like you have asthma, so you have to work around that.

[00:25:25] Yeah, so I can't like do these things.

[00:25:28] And that's I just have to plan for it.

[00:25:29] I have to know that that's my you know, that's my challenge.

[00:25:34] It's not you know, it's not something that's ever really kept me from doing anything.

[00:25:38] But it is pretty severe.

[00:25:40] You know, it's pretty chronic, which is something that I think is, you know, it's a little

[00:25:46] it is a little frustrating sometimes.

[00:25:50] But you know what, at the same time, like once I got back to exercising and found that

[00:25:56] that rhythm of, you know, doing it three, four, five days a week, like and that's and

[00:26:04] I think that's the other piece is like I started three days a week to two weekdays, one weekend

[00:26:11] day.

[00:26:12] And then by the end of it, I was going five days a week, not consistently five straight

[00:26:18] days, right.

[00:26:19] But I was I was rotating in, you know, off days and stuff.

[00:26:22] And this is where until recently when I changed jobs.

[00:26:26] But I think that's the other thing now is like I'm trying I'm struggling to try to find time

[00:26:32] because, you know, it's it's life gets in the way.

[00:26:36] And it's again, it's not find time.

[00:26:37] It's make time.

[00:26:38] And I I'm a morning person.

[00:26:40] I've always been a gym.

[00:26:42] You know, I'm going to I love going to the gym early.

[00:26:46] I'm in, you know, I can you get the place to yourself a lot of the times like it's

[00:26:50] especially where I go.

[00:26:52] And it's it's one of those things where I now work at 6 a.m.

[00:26:56] So it's like if I want to go in the morning, I have to go at 345 or 4 a.m., which is not

[00:27:04] something I've ever done.

[00:27:05] So I think that's where for me, that's one of my goals is to start trying to get up a

[00:27:13] little bit earlier and go before work.

[00:27:16] Right.

[00:27:16] And that's I just can't do it in the afternoon.

[00:27:19] It's just not something like I have my son.

[00:27:21] I have, you know, I got Keegs.

[00:27:23] I got I got Shan.

[00:27:24] Like I want to spend time with them in the night and have to try to find this time.

[00:27:30] Right.

[00:27:30] And that's and that's up to me to do it.

[00:27:33] And it's up to me to hold myself accountable.

[00:27:35] You know what I mean?

[00:27:36] And that's the hard part sometimes.

[00:27:37] Well, why don't we.

[00:27:40] We went down a few rabbit holes on that one, but I think I think the information is helpful,

[00:27:46] but the whole the whole thing is all I'm just trying to say is like it like it's it's

[00:27:51] not perfect and it's never going to be perfect.

[00:27:53] And it's you just got to find what works for your current life situation and your lifestyle.

[00:27:58] And and that's what, you know, and I'm currently going through that kind of stuff right now.

[00:28:04] Right.

[00:28:04] So that's where it's all just.

[00:28:05] Yeah.

[00:28:06] It's just.

[00:28:07] But yeah.

[00:28:11] As always, we have a couple of questions from listeners.

[00:28:15] First one is from Amy in Georgia, and she says, I prefer to work out 20 or 30 minutes.

[00:28:21] Are there exercises that would be best to do to focus on feeling better physically and

[00:28:25] emotionally that would fit in that time frame?

[00:28:30] And I think that's if you're consistent with 20 and 30 minutes, I think that's great.

[00:28:36] There are definitely exercises.

[00:28:38] And I think the best thing to do would be to focus on those full body, full range of motion,

[00:28:43] compound movements, squats, deadlifts, bench press, pull ups, those things where you're

[00:28:49] you're engaging a lot of muscle as opposed to like, if you're going in for 20 minutes,

[00:28:54] bicep curls are not going to really help you out long term.

[00:28:59] Well, and this is where like we were talking about, you know, just like body weight movements

[00:29:05] or that kind of stuff like that could be or a hit a hit type of workout where you're

[00:29:09] doing a bunch of different work, a bunch of different movements in a small period of

[00:29:14] time.

[00:29:14] You know what I mean?

[00:29:16] Like I, I do, you know, I do a hit workout where I do 20 seconds on 20 seconds off.

[00:29:21] You know, I do six, six exercises, six, six cycles through, and it's just about, just

[00:29:27] about 30 minutes.

[00:29:28] Right.

[00:29:28] And it's, and it's, you can get creative.

[00:29:30] You can change the exercises up.

[00:29:33] Like those are, those are super easy types of things to, again, like you said, like keep

[00:29:38] it, keep, you could do, you could do all kinds of stuff.

[00:29:41] Like I, you know, I would throw goblet squats in there.

[00:29:44] I would throw, you know, RDLs or, you know, even just regular deadlifts.

[00:29:50] You could do a trap bar deadlift and just get it, you know, get a little circuit going,

[00:29:55] you know, med ball slams.

[00:29:56] Like I, I love doing that, that kind of, that's, that's like the kind of workout that

[00:30:00] I'm, that I, I really enjoy doing.

[00:30:02] In, in 20 or 30 seconds.

[00:30:03] Those things like you're saying, medicine ball slams and those deadlifts and stuff, that's

[00:30:09] engaging everything.

[00:30:10] So you're getting all aspects of your body.

[00:30:13] Those HIIT workouts are great cardio stuff too.

[00:30:16] That's going to get your heart going and everything like that.

[00:30:18] And if that's the stuff you love and can do consistently, that's great.

[00:30:22] I mean, I wouldn't do HIIT every day of the week.

[00:30:24] I think that might be a little intense for overall, but I mean, that's, that's, those

[00:30:31] are great to do throughout the week.

[00:30:34] All right.

[00:30:35] Question number two, how do I deal with being consistent if I'm going on vacation?

[00:30:39] This is from Lindsay in New Hampshire.

[00:30:41] And I think the biggest thing with vacation is you, you have to understand that you're

[00:30:45] on vacation.

[00:30:47] It's not going to be the same sort of workouts.

[00:30:49] Uh, the biggest consistency you're going to want there is probably with your nutrition

[00:30:55] and your movement.

[00:30:56] If you can, if you can move a lot, you know, get your steps up 15,000, maybe push 20,000,

[00:31:03] depending on where you are.

[00:31:04] That's going to be great for you.

[00:31:06] Um, but with that, it's going to be nutrition too.

[00:31:09] A lot of people will go on vacation and just throw caution to the wind.

[00:31:14] Um, and I mean, you don't have to be as strict on vacation, but you just have to

[00:31:19] understand where you're going and, and understand that you're on vacation.

[00:31:24] So enjoy yourself.

[00:31:25] And if it's a week and that's your one week out of the year, like go for it.

[00:31:30] And you've got 51 other weeks that you'd be super dialed in.

[00:31:34] Yeah.

[00:31:34] And if you're going for a week, maybe you get one or two days in, it's not like you

[00:31:38] have to go every day.

[00:31:39] You know, it's like, if you get, if you get twice and a lot of the times, like we're

[00:31:44] going to Disney in a couple months, right?

[00:31:45] Like we're going to walk 30,000 steps in a day.

[00:31:49] So it's like, you don't need to worry about working out.

[00:31:52] Yeah.

[00:31:52] Yeah.

[00:31:52] Maybe, maybe do a little resistance training so I can actually like my body can withstand

[00:31:57] that.

[00:31:58] You know what I mean?

[00:31:58] I'm going to, I'm going to have to work out.

[00:32:00] Like that's just how it's going to be.

[00:32:02] You know what I mean?

[00:32:02] But, um, but like that's, but you can also pack a bag of bands that you get from Amazon.

[00:32:09] Those bands that you can get up to 150 pounds of resistance on those things, which is going

[00:32:13] to be more than enough for what you need.

[00:32:15] They fit the suitcase.

[00:32:15] Yeah.

[00:32:16] Yeah.

[00:32:27] And then the last question we have from, and I had to double check the name.

[00:32:32] His name is actually John Snow.

[00:32:33] So if you're a big, uh, a big game of Thrones fan, this is, this is John Snow from Atlanta

[00:32:39] and that's really his name, John.

[00:32:41] Thank you.

[00:32:42] Um, he said, I'm seeing everybody mixing protein, collagen and creatine in their coffee.

[00:32:47] What are your thoughts on this?

[00:32:49] So I'll, um, what we have like creatine and protein collagens are, they're, they're great

[00:32:55] for you.

[00:32:56] Like, um, talk about collagen because you were talking about that to me.

[00:32:59] Yeah.

[00:33:00] Yeah.

[00:33:00] Collagen is just, just a protein.

[00:33:02] You know what I mean?

[00:33:03] I think it makes up like 30% of the protein in your body or something like that.

[00:33:06] Um, and it's, you know, it really helps.

[00:33:10] It's, it's in your skin.

[00:33:11] It's in your muscles.

[00:33:12] It's, it's a, the more collagen, we tend to lose a lot of collagen as, as time goes on.

[00:33:18] That's where, uh, you know, people get stiff and dense muscles and all that kind of stuff.

[00:33:24] And that's where, uh, your muscle recovery changes over time, right?

[00:33:28] That's why we get stiff and sore faster when you're older.

[00:33:32] So I, I do, you know, I, I would say collagen creatines, you know, creatine is another one that's

[00:33:40] been proven that it's like one of the more proven supplements to be beneficial for you.

[00:33:45] So I think that's, uh,

[00:33:46] One thing about creatine quickly, I think a lot of people, um, will say it's like a steroid

[00:33:53] or something like that.

[00:33:54] And it's a hundred percent not steroids.

[00:33:56] It's not anything like that.

[00:33:58] It's, it's found naturally in the body.

[00:34:00] It's in a lot of foods.

[00:34:02] Um, and it helps, it helps your muscle cells produce energy.

[00:34:06] It helps add muscle mass.

[00:34:08] It speeds growth.

[00:34:08] It increases the water content and people are like, Oh, I'm going to swell up like a

[00:34:13] balloon.

[00:34:13] No, you're not.

[00:34:14] Some people might gain a pound or two, but a lot of people don't.

[00:34:18] And it honestly, though, creatine doesn't, I think it's like a quarter of the people creatine

[00:34:23] that it won't have an effect on.

[00:34:25] Um, so try it, you know, it's five milligrams and that's not expensive.

[00:34:29] You get a hundred servings for $20 on Amazon.

[00:34:32] You want the monohydrate creatine.

[00:34:34] You don't want any of the other stuff that they start adding to it.

[00:34:37] So as simple a creatine as you can find is, is good.

[00:34:41] Um, but it's got a lot of benefit to it.

[00:34:44] So in my mind, Jon Snow adding both the coffee, um, I think is great.

[00:34:49] I would encourage everybody to do that.

[00:34:51] Um, and again, check to see if the, the, if your body agrees with it, there aren't necessarily

[00:34:58] negative side effects aside from it doesn't always agree with somebody's stomach, something

[00:35:03] like that, more digestion than anything long-term, anything like that.

[00:35:07] So it's going back to what we were saying about proteins.

[00:35:09] I think that was the last episode, right?

[00:35:11] We're talking about that.

[00:35:12] Yeah.

[00:35:13] Yeah.

[00:35:14] So, well, that is the end of episode three.

[00:35:17] I would like to thank you all for taking the time and joining us.

[00:35:20] Um, and we'll be back with, uh, a few more episodes coming up.

[00:35:24] So thank you all very much.

[00:35:27] Thanks for dealing with the technical difficulties.

[00:35:29] It's going to be an interesting one.

[00:35:31] Yes, it will.

[00:35:32] Thank you.