009 - The Health Movement Podcast - How to Overcome Health and Fitness Roadblocks

[00:00:04] 2.

[00:00:05] Here we go.

[00:00:06] Welcome everybody to another episode of The Health Movement Podcasts.

[00:00:10] This is episode 9, and we're going to be talking about solutions to common fitness

[00:00:13] in health roadblocks.

[00:00:16] I'm Derek, a two-spore collegian athlete certified personal trainer as well as a teacher

[00:00:22] of over 20 years.

[00:00:23] I'm Tim, I'm a certified athletic trainer and a nationally registered EMT.

[00:00:28] Before we really get going, you just want to say as always, we are not doctors so make sure

[00:00:33] you consult your physician before beginning anything physically or changing your diet.

[00:00:39] And just before we get started with the actual show, there are just a couple things.

[00:00:43] I want to touch base on what we had talked before about guests coming on away actually

[00:00:47] have a bunch lined up.

[00:00:48] The next one we have will be out for the following episode after this one.

[00:00:54] Her name is Sam Coupes.

[00:00:56] She's a trainer for women, pre and postnatal as well as a fitness competitor.

[00:01:04] She's going to be competing in worlds in Mexico in a few months.

[00:01:07] So it'll be cool to have her on and get her point of view on everything fitness, health,

[00:01:13] nutrition, all that fun stuff.

[00:01:15] We are in terms of locations now.

[00:01:19] We did hit 10 countries and 118 cities.

[00:01:24] So we're kind of going out there a little bit.

[00:01:26] We appreciate everybody who takes the time to listen and spreading the word.

[00:01:31] So with that out of the way, let's go.

[00:01:34] One other thing I forgot to tell you Tim, I got I put up a poll on LinkedIn about 30 day

[00:01:40] fitness challenge.

[00:01:40] I want to try and I had people vote on either giving up sugar for 30 days, run a

[00:01:45] mile a day for a month, sounds miserable or do yoga for 20 to 30 minutes a day for a

[00:01:51] month.

[00:01:53] And somebody actually called me out on it.

[00:01:55] They were like, what do you want to do?

[00:01:56] I'm like, well, I probably should get rid of the sugar because I know that I have

[00:02:00] a little too much of that.

[00:02:01] And I'm like the other two sound miserable and she was well, you guys always say that

[00:02:06] the thing that you are weakest at and you don't like is probably the thing you should

[00:02:10] do.

[00:02:11] Like an awesome.

[00:02:12] That's what I'm like, it's like in my face.

[00:02:15] Right.

[00:02:16] That's it.

[00:02:17] But that's the thing, right?

[00:02:18] It's being that's it.

[00:02:20] We talked about it.

[00:02:21] That's the feeling too.

[00:02:22] That's when the other part of that.

[00:02:23] Like it's.

[00:02:24] Yeah.

[00:02:25] So that's our team.

[00:02:26] That's our listening.

[00:02:27] So listen, there's holding us accountable right there.

[00:02:29] I love that.

[00:02:30] No, I kind of like, I kind of like it's all I'm going to do all three.

[00:02:33] That's like, you know, whatever.

[00:02:35] We'll give it a shot.

[00:02:36] We'll give it a shot.

[00:02:37] I don't know.

[00:02:37] There's a funny one.

[00:02:39] You're going to do yoga on your own or you're going to go to a scene.

[00:02:42] Yeah, yeah.

[00:02:42] I'll do like YouTube yoga or something like that.

[00:02:45] I don't know if people have suggestions on who to follow.

[00:02:49] It's going to be embarrassing though.

[00:02:51] I should probably try to video tape one and I was going to say we might need to.

[00:02:55] We might need to document that a little bit.

[00:02:58] Yeah, yeah.

[00:02:59] Yeah, you know, I'll tape one for the team there.

[00:03:02] I think you should do one too, though.

[00:03:04] Yeah, yeah.

[00:03:05] I mean, that's I'm definitely not running a mile.

[00:03:08] I don't know if that's in my that's in my I could maybe walk a mile that I don't

[00:03:12] all run and it's it's anyway.

[00:03:17] Let's see how that goes.

[00:03:18] Yeah, we'll see.

[00:03:19] We'll see.

[00:03:20] All right.

[00:03:20] We'll jump right in roadblock number one.

[00:03:23] We'll broke these up into the four major cornerstones that we kind of talk about

[00:03:27] fitness, nutrition, restaurant recovery and mindset.

[00:03:31] And the first roadblock that people often run into or that they say is I don't have

[00:03:38] enough time to what you can say to them.

[00:03:41] Well, that we've talked about this a little bit too and I think the biggest thing

[00:03:46] is and what I said previously is you got to make the time.

[00:03:51] But I think the other piece to that is like, all right, well, how do you how do

[00:03:56] you chisel that time out of your day?

[00:03:58] And I think the biggest thing is you have to create a schedule for yourself.

[00:04:04] And it doesn't have to be setting concrete a schedule, but set, you know, a general

[00:04:09] guideline or an outline to your day into your week, maybe even your month and really

[00:04:14] try to work out what that time looks like.

[00:04:18] And I think the other piece to that is all right, we'll set and we you've shared this

[00:04:24] before that video of you shared it with me on Instagram of the video, the guy

[00:04:29] talking about like set your ceiling, set your ceiling and set your floor.

[00:04:33] And what's in the, you know, what is he said?

[00:04:35] He says something like you're ceiling is two and a half hours of, you know, working

[00:04:41] out with the killer work dealt with recovery and a nice path and all that stuff.

[00:04:46] And my floor is I can, I can bang out 100 pushups and 100, you know, 100,

[00:04:53] two and a half minutes, right?

[00:04:55] So that's like, yeah, that's really of, all right.

[00:04:57] So what is, what does that look like in maybe some days you give the bare minimum, and

[00:05:03] then you have other days where you give your max.

[00:05:05] And and then those days where you're going to be somewhere in the middle of that too.

[00:05:08] So that's, you know, that's a big thing of how you, of how you try to make that time.

[00:05:14] But I think the biggest thing is is really create a schedule.

[00:05:17] And that goes for, and it's going to help to be successful in other areas, right?

[00:05:21] It's going to help to keep you on point with other things like we've talked about with,

[00:05:25] you know, maybe it's good social aspect or your family time or, you know, all those

[00:05:29] other things work and all that.

[00:05:31] But, you know, it'll help you in multiple different areas.

[00:05:34] But the biggest thing is if that's what you're really having this struggle with for, you

[00:05:39] know, physical activity, that's how you're going to have to try to make the time.

[00:05:43] Yeah.

[00:05:44] I agree, it's got to be like a schedule to point when there's something.

[00:05:48] You don't need to do a lot.

[00:05:49] Three times a week.

[00:05:50] If you can get a workout in three times a week and just make sure you're moving, um,

[00:05:56] you can definitely do that.

[00:05:57] You know, you need help head over to healthmovement.us.

[00:06:01] There's a coaching app can ask questions on there and just let us know what you need

[00:06:05] help with.

[00:06:06] And we're always here for you.

[00:06:07] But another thing like when you're watching TV and just instead of sitting on the couch

[00:06:12] for two hours, you know, do five minutes of air squats, do some jump and jacks or just move.

[00:06:18] And quick little things like that are going to make a huge difference.

[00:06:22] So the I don't have enough time, everybody has the same amount of time in a day.

[00:06:26] I know that people have it filled with certain things.

[00:06:30] But if you're ready to make your health a priority, then, you know, stop scrolling

[00:06:34] on your phone for two hours a day.

[00:06:36] And when you get something wrong, you know, the key word there is priority, right?

[00:06:40] Like what's your priority?

[00:06:42] Where, where are you, what do you prioritize in your life and that's where you're going

[00:06:45] to find the time?

[00:06:47] Yeah, if you have you ever looked at the battery app on your phone and you see how

[00:06:54] long your phone is on throughout the course of an average day.

[00:06:58] Yeah, it's almost embarrassing.

[00:07:01] Oh, yeah, look at them like all that's that's bad.

[00:07:04] That's really bad.

[00:07:05] I don't even want to take a screenshot.

[00:07:07] Oh, my, because it's that's that's bad.

[00:07:10] Yeah, I don't know.

[00:07:11] I was feeling that's most people will well, in this is so just to kind of it is going

[00:07:16] a little bit of an aside here.

[00:07:17] But the thing with that is you can always set time limits on your on your apps too, right?

[00:07:22] So that's, yeah, that you can go through and, you know,

[00:07:25] it's, I'm on Instagram, you know, an hour a day.

[00:07:28] Well, maybe give yourself 15 minutes of scrolling time.

[00:07:32] And then your phone will remind you and say, hey, you, you're 15 minutes is up.

[00:07:36] And, and, you know, you have your choice to ignore it or you can, you can, you can

[00:07:40] blow right through that stop sign or you can, or you can make the choice to kind of

[00:07:45] give yourself a little break.

[00:07:47] Yeah, there's a clip I was going to show a little later on.

[00:07:50] A Hebrew one was talking about that, but you're right.

[00:07:54] Yeah, definitely got to break that up a little bit.

[00:07:57] All right.

[00:07:57] So number, rule block number two, you know, the big thing I hear you hear a lot is

[00:08:03] is your people are uncomfortable going into a gym or uncomfortable, you know, going

[00:08:07] into that kind of setting or, you know, maybe even don't even know where to start

[00:08:11] or where to begin.

[00:08:14] I think with this one, it's a going to the gym you'll need to go to a gym.

[00:08:19] There, you can get a $20 set of bands off Amazon and get all the resistance you

[00:08:22] need in terms of resistance training there.

[00:08:25] So going to a gym is definitely not an necessity.

[00:08:28] Some people like it because it, it's away from home and you have no distractions.

[00:08:33] There's no football on TV.

[00:08:35] There's nothing I'll do like you can go to the gym and that's what you're doing.

[00:08:40] But also for people who don't know what they're doing, this is where you either,

[00:08:45] you have to do some research on your own.

[00:08:48] Listen to podcasts, watch videos or hire a coach like we keep talking about

[00:08:53] the importance of investing in yourself and for spending time and money with a coach.

[00:09:04] Sorry about that.

[00:09:05] But taking time to spend money on a coach, taking that financial investment,

[00:09:13] it can pay dividends in the long run.

[00:09:16] If you know, you're with a coach for three months and you learn what you need to do

[00:09:19] and you're able to do it five years later on your own, that's a heck of an investment.

[00:09:24] You buy a car for 50 grand and you're buying a new one in five or six years

[00:09:28] for the same price.

[00:09:29] You just, that money just disappears.

[00:09:31] So the other money you've improved yourself.

[00:09:34] You've learned what you need to learn.

[00:09:36] So I think that's a big thing.

[00:09:38] I think the big thing with that one too is like you said, it doesn't have to be forever.

[00:09:43] It just especially if you're novice in experience,

[00:09:46] perfin, it just lays the foundation for you to be able to kind of understand how

[00:09:52] you could be moving ways to do it safely.

[00:09:56] You don't want the big things you don't want to hurt yourself.

[00:09:58] You don't want to lead yourself down a road where you're going to do yourself.

[00:10:00] So those are, it's a great way to get in, get your feet wet and kind of understand

[00:10:06] what you should be doing.

[00:10:08] And then, you know, and you can use that to kind of springboard yourself to your own,

[00:10:14] you know, fitness journey and find out ways to do things on your own.

[00:10:18] Yeah.

[00:10:19] And I mean, if you were to look at it and somebody asked like, all right,

[00:10:22] let's say you go to a super expensive coach for your pain a thousand bucks a month

[00:10:27] and you're with them for, I don't know, five months.

[00:10:30] Is it worth $5,000 over the next five months for the next 50 years of your life

[00:10:37] to be in much better shape, to be healthier, to live longer, to think clear,

[00:10:41] to be able to enjoy that time?

[00:10:43] I can think if you look back 50 years later, you probably think that was money

[00:10:47] while spent $1,000 a month.

[00:10:50] This is actually steep.

[00:10:52] I'm not saying go out.

[00:10:53] You can go much cheaper than that.

[00:10:55] But I'm just saying in terms of return on investment, you had a heck of a lot if you get that knowledge

[00:11:00] and understand what you're doing.

[00:11:02] I mean, think if you're paying a trainer or 50 bucks a week for one set, you know,

[00:11:06] 50 bucks a session once a week for for a month, that's 200 bucks a month, right?

[00:11:11] That's that's again.

[00:11:12] And yeah.

[00:11:13] It's just about trying to, again, you don't have to do it long term.

[00:11:17] It's just trying to lay that groundwork, lay that foundation.

[00:11:21] Yeah.

[00:11:21] Are you happy?

[00:11:22] All right, roadblock number three.

[00:11:24] We keep preaching 10,000 steps a day.

[00:11:28] And I do hear people like I just can't get to that.

[00:11:31] I can't find a way to get to 10,000 steps and part of me is just the called need to.

[00:11:37] Like it's not negotiable.

[00:11:39] Get there.

[00:11:40] But I do understand there are roadblocks with people's professions and daily daily schedules and lives and everything.

[00:11:46] What do you have now?

[00:11:47] I think the big thing is start with getting a pedometer.

[00:11:53] You start with how you're going to measure that, right?

[00:11:56] When we talk about this previously.

[00:11:58] But and then the other piece to that is start to do things that are going to promote

[00:12:03] you moving and promote, you continue to work on that step goal.

[00:12:09] You know, you've talked about taking the stairs versus taking the elevator or the

[00:12:14] elevator.

[00:12:15] Park it the furthest part, you know, part of the back of the parking lot.

[00:12:18] So you have to walk all the way.

[00:12:20] Things like that, they're going to slowly start to add movement and add steps to your day.

[00:12:27] You know, if you're if you work at a desk, if you're, you know, on an office job or you're on the phone a lot,

[00:12:31] you know, walk or walk on your on your phone calls and do things that are going to again promote

[00:12:36] your movement and try to keep you.

[00:12:39] Not in that sedentary state as much as possible.

[00:12:43] You know, yeah, there's even I put this into chat GPT because I had some ideas on my own,

[00:12:49] but I'm like, I'm sure there's plenty of hadn't think of.

[00:12:51] And they in it, one of the responses was walk while you're brushing your teeth just like

[00:12:55] pace and circles, which I think about it, like you're supposed to not everybody does.

[00:13:01] If you're supposed to brush your teeth for two minutes, you can get about a hundred steps

[00:13:04] and a minute if you've just moved in circles and you know, there's 200 steps right there.

[00:13:08] And you should brush your teeth more than once a day.

[00:13:10] So, you know, that works.

[00:13:12] That hurts there.

[00:13:14] Oh, good.

[00:13:14] Right.

[00:13:14] I give you a question.

[00:13:15] Well, I will say this, this, this one frustrates me a little bit because I will have

[00:13:20] had people comment like, oh, you're lucky.

[00:13:23] You're in shape.

[00:13:24] All this stuff and they'll be saying it to me while they're pushing the button to go

[00:13:27] up the elevator one flight of stairs.

[00:13:29] And I'm like, it just just walk, just move.

[00:13:31] It makes a huge difference in the world.

[00:13:34] So that's it.

[00:13:37] And the, and the, and the funny thing is, because in my current job, I have to, you know,

[00:13:40] I'm a wellness, I'm a, I'm a, I'm a non-sight medic, but I'm a wellness coach for a construction

[00:13:44] fight, too, right?

[00:13:45] And we have an elevator that there's a first second and third floor.

[00:13:49] And I do my sidewalks throughout the day to go to walk through the site and, you know,

[00:13:53] try to talk to people and see how people are doing.

[00:13:58] And I, I purposely avoid the elevator because it's not, it's not a good look if

[00:14:02] you're wellness coach is walking around the site, taking the elevator all the time.

[00:14:06] You know, so I, I try to, I try to avoid that as much as as much as possible.

[00:14:11] I think I've been there for about four and a half months.

[00:14:12] I think I've taken the elevator three times.

[00:14:15] So it's a, and I get it if you're on the 50th floor, like by all means hit the button

[00:14:20] and take a ride like that's a bit much.

[00:14:22] If you have the time go for it, but it's, you know, full crazy.

[00:14:29] All right, roadblock four.

[00:14:31] We're going to hop into nutrition for the next two roadblocks here.

[00:14:36] This one, I am hungry all the time.

[00:14:40] The, you know, the key here is is quality over quantity, right?

[00:14:45] And you're going to, you've got to look for nutrition, nutritionally dense and

[00:14:51] maybe calorically dense foods that can help, right?

[00:14:55] Um, things that the other piece of that is is I always tell this to people too.

[00:15:00] Is a good way to curb a good way to help curb hunger is hydration.

[00:15:05] You know, the water is a, water is a big key there too where it can help to fill

[00:15:11] that void and also kind of work on making you feel full instead of, you know, constantly

[00:15:18] being hungry.

[00:15:19] So the other piece to that is, is you need to really track, all right, well, how many calories

[00:15:23] are you burning versus calories reading?

[00:15:25] And then, you know, that's kind of goes into a lot of the stuff that we've talked about

[00:15:29] before, but I think that's a key to really knowing, all right, well, how do you, it's okay

[00:15:34] if you're always hungry, if you're not hitting your calorie score, right?

[00:15:37] And you're not, yeah, you have to be able to track that to know what you're doing.

[00:15:41] So that's a key, that's a key to that whole thing, you know?

[00:15:47] Yeah, one of the, one of the women I was working with said this very same thing and she

[00:15:51] once she tracked the calories that she was eating, she was eating 1,300 in a day

[00:15:57] and she didn't think she could eat anymore than that.

[00:16:00] And then, you know, after working for a month, she's like, I feel full and I'm losing weight

[00:16:05] and I feel bad like it was, I think she didn't know like at that point in time.

[00:16:10] And when you, when you start, or not, start yourself when you don't get enough calories

[00:16:14] and your body, your body adjusts your metabolism slows down and everything.

[00:16:19] So you got to, you really got to ramp it up with the foods that you're eating and, you know,

[00:16:23] like you said, dense foods, protein rich food start off the day with something that's

[00:16:30] going to keep you full longer, have some eggs, have a protein shake.

[00:16:33] I've said if you're having, you know, simple sugars with a cereal or something like that

[00:16:38] that doesn't take any time to digest, you're going to be hungry in an hour and then.

[00:16:42] Well, this, I think we've talked about that before too is, especially the protein, right?

[00:16:52] And helping you to feel less hungry throughout the day.

[00:16:57] And I think people don't realize how much protein they need, right?

[00:17:03] Or like we talked about, you know, you should be eating, you know, gram of protein for every

[00:17:07] pound of body weight, right?

[00:17:09] And that's where, um, that's where it's like something that who actually hits that in the

[00:17:15] hand, who's able to track it and that's tracking those macron nutrients which, you know,

[00:17:21] I know is, um, it can be, it can be a little bit of a slippery slope with, with those

[00:17:28] kind of things and especially people that are kind of hyper fixate on that stuff.

[00:17:32] But yeah, that can be, that can be a big key to understanding how you're feeling and what

[00:17:38] you're feeling is, is start by tracking that stuff and knowing what you're eating and, and get

[00:17:44] into that. And we've talked about it before, a food diet or a food log or something like that to

[00:17:49] to really understand what you're putting into your body and what you're lacking in what your,

[00:17:56] eating in excess, right? And that makes a big, a big part of what you're eating or what you're

[00:18:05] feeling, um, it makes up a big part of that. Yeah, it definitely does. Um, and I think another thing

[00:18:12] is eating snacking will kind of all kind of make it hard to, because it's not going to fill you up

[00:18:20] and if you're constantly popping in, you know, a couple hundred calories of chips here and then

[00:18:25] you wait, you know, a half hour and then you're immediately hungry against your popping more and

[00:18:30] and you're not giving yourself that meal that actually is sustainable. So that's, that's big

[00:18:36] is to figure out what you're going to eat meals, make sure you get enough protein in each of them.

[00:18:42] And then you'll definitely feel full of if you're hitting your body weight and protein each

[00:18:47] day, you don't feel hungry like that. That fills you up. It's not easy to do. All right, roadblock five.

[00:18:56] I can't stop snacking or eating at night. I mean, I think this is one where

[00:19:04] give yourself a cut off, right? Of where you're what time you want to stop eating, right? And I think

[00:19:13] for me it's, I try not to eat anything past seven, you know, seven o'clock at night and

[00:19:19] if you usually mind too. And I think the other piece of that is you got to let yourself take

[00:19:23] just before you go to bed, right? You don't want to be, you don't want to be going to bed on a full

[00:19:27] stomach. And yeah, there is a rest in digest aspect of that, but you don't want to, you don't want

[00:19:33] that to be your routine or your daily added either, you know? Yeah, absolutely. I did

[00:19:39] picking time and stopping right at that. That's huge. That makes such a big difference.

[00:19:46] You don't want to at six, 58s shove as much food in your mouth as you possibly can just

[00:19:50] get it in there. But, you know, consistently do that. And then if you have that consistent bed time too,

[00:19:58] you know about when you should stop eating. So, that's good there. And all right,

[00:20:04] keyword, keyword and all of that is consistency, right? And we talk about that a lot, but that's the

[00:20:10] keyword is you want to be consistent. And that way when you're, you have a day where you fluctuate

[00:20:16] outside that norm, it's not going to affect you as much as it would if you're wildly inconsistent

[00:20:21] all the time, right? Yeah, absolutely. I will, we're going to change to a new one of the other

[00:20:30] cornerstones is rest in recovery. Roblox six, I can't fall asleep at night. I have trouble sleeping

[00:20:39] which I think a lot of people run into this one. And especially nowadays with our phones,

[00:20:44] right, the blue light from the phone can, it can very much affect your neuroactivity, right? And

[00:20:52] tricks your brain into thinking, oh, maybe it's a date. It's more daytime and it keeps you awake.

[00:20:58] You know, and it really, it really creates a bad, um, a bad balance of what your, what your brain is,

[00:21:07] you know, it's perceiving as to what time it date is. So that's a, that's a big thing.

[00:21:12] Another piece to that is, is good. Go back to the nutritional piece, right? For me it's,

[00:21:18] you want to talk about Casino intake and you really shouldn't be taking any caffeine past, I'd say,

[00:21:25] you know, one or two in the afternoon just because of the half life of that Casino so long,

[00:21:29] it can take up to 10 to 12 hours to get out of your system. So that's, you know, you don't want to be

[00:21:35] in, you know, it affects everybody differently. I feel like from the I could. And you got to

[00:21:40] you see the people that drink coffee at six or eight at night and they say, oh, I go to sleep

[00:21:44] fine. But your sleep is not going to be good sleep if you still have caffeine run in through your veins

[00:21:50] of that hour. So yeah, one, two o'clock should be the last definitely. And then in terms of like

[00:21:58] you said screens, you got to turn them off an hour. The hour is good. Two hours is better before

[00:22:04] bedtime and I'm just as guilty as everybody else. It's hard to like give me how many times you watch,

[00:22:09] you watch a football game before falling asleep or something else. You know, like, I now

[00:22:13] we go to bed because the screens, but I'm, I don't know, talk to somebody read a book,

[00:22:18] build legos with your kids like either tons of things that you could do. That,

[00:22:25] you know, I remember growing up we could watch one TV show a week during the school week. You

[00:22:31] get, we had a half hour show and that was it or an hour. We'd sometimes watch the 18 and that was it.

[00:22:37] Other than that, like as a kid, your drawn pictures, your outside if it's light out,

[00:22:42] like you didn't come home till it was pitch black. And then you know, like, I got a little bit

[00:22:46] now, you know, you got to push it. You got to get up and change the channel on the knob though,

[00:22:51] didn't you? That was, yeah, that's true too. Yeah, you got the buddy years on the TV trying to

[00:22:56] get the signals that come in. It was, it was a different time. How many kids now actually watch

[00:23:01] commercials or know what that is? You dated yourself when you said the 18. So oh, yeah.

[00:23:06] Yeah, oh, I'm old. I know it. I know it. I saw a clip of that. They were interviewing

[00:23:13] rookies in the NFL and holding up. They had a VHS cassette and they're like, what's this?

[00:23:20] And they're not a clue. It was like tape later. That got. Yeah. And they held up a floppy disc too.

[00:23:27] And the guys like, is this a CD? Well, those aren't that old. Like, you see one where kids are like,

[00:23:33] oh, that's the save icon. Like, oh, this is why it's the save icon. Yeah. Yeah. So yeah,

[00:23:41] thanks. Yeah, I guess we're just talking about how old I am right now. We just, we digress. We

[00:23:46] digress. Yeah. Yes, we do. But there's stuff you can do. If it is a medical issue, something like

[00:23:52] that like sleep apnea, some people need that. What's a thing called the machine that you stick

[00:23:58] in your face, the, the CPAP. Yes, the CPAP. You sound like Darth Vader a little bit. But that

[00:24:04] that can certainly help limiting alcohol is good. Another big thing is just moving throughout

[00:24:11] the day if you're a sedentary and not doing anything. If you're in that 4,000 step range,

[00:24:16] you haven't done anything. So you're, you're, you're going to have a lot of trouble falling asleep.

[00:24:20] And sunlight early in the morning is shown to help your body get into the proper rhythm

[00:24:29] stay and nighttime rhythm. So it knows, you know, if you're outside of the eight and the

[00:24:33] morning, your body is learning that all right now I'm awake. And then, you know, 12, 14 hours later,

[00:24:38] it's bedtime. That's that circadian rhythm, right? And that goes to the consistency of

[00:24:43] your sleep wake cycle and all those things that that makes it be different. So on the other piece

[00:24:48] that a lot of people I feel like kind of block at or kind of makes fun of is, you know,

[00:24:55] breathing techniques or meditation using those as relaxation techniques to kind of unwind and

[00:25:03] stimulate your nervous system throughout the day so that those are, those are all

[00:25:07] though options to try to. And should be, again, should be worked on more regularly than they are.

[00:25:13] And I said, again, you talked about meditation and I think it's one of those things that people

[00:25:16] kind of make fun of or poke fun of poke fun at and it's, you have to call it meditation. You

[00:25:23] can say mindfulness or, you know, you're trying to disconnect a little bit maybe dissociate a

[00:25:30] little bit from your day and from what you're feeling and and also try to dial in a little bit

[00:25:35] more on those things too. You know, like it can help you to kind of filter through those things a

[00:25:40] little bit easier. Yeah, in terms of breathing there's something a human had, a human

[00:25:47] where you take one really long inhale through your nose and then when you can't do any more

[00:25:52] stop and do another like quick one hold it for five seconds and then slowly let it out and do

[00:25:59] that for a minute or two and it's really supposed to have a profound effect on relaxing you coming.

[00:26:07] Down you're saying if you do that like in a stressful situation, even just once or twice it helps out

[00:26:15] of time. Or even box breathing, you know what I mean? Box breathing is is four second inhale,

[00:26:21] four second hold, four second exhale and then you know, work through that cycle there where you

[00:26:28] it helps you to slowly it's been proven to slow down, you know, it can help with anxiety,

[00:26:35] it can help with stress, it can help with all those things that can help to kind of dial you in a

[00:26:41] little bit more and in kind of resetting yourself. Yeah, so like if you can't fall asleep,

[00:26:47] you know, laying in bed try it, you know, do it for a minute or two and you'll notice you should.

[00:26:52] Good. Notice a quick difference there. All right, Robloch number seven, I am sure.

[00:27:00] Your time. What's up? No, I was going to I was going to lead into it but you know,

[00:27:04] I'm not going to report me. So no, you're in static. Are you set? Okay. I'm going to I

[00:27:09] stole your thunder. All right, we'll pretend nobody heard it. Go for it. No, it's okay. It's okay.

[00:27:14] It's it's I think the big thing is and it depends on who we're talking about here, right?

[00:27:19] It's somebody that's over training all the time and doing too much. Well, then you need to work in a

[00:27:23] rest day and and and focus on your recovery piece a little bit more. If it's somebody that's a

[00:27:30] little bit more sedentary and not as active, it could be that you need to be a little bit more active

[00:27:35] and you need to do more on your own. I think on both ends of that spectrum, people could do more

[00:27:40] mobility and more, you know, focus a little bit more on their own recovery and, you know, self-sautitious

[00:27:46] work and, you know, I think I've hammered foam rolling a little bit too much sometimes and I think it

[00:27:53] will. Well, I read you got to hear something seven times before it actually sinks in. So I

[00:27:58] think the more we say it the better. I don't think that's a bad thing. Well, I also think you can be a

[00:28:03] little overrated, right? It's not just it's not the end-all be all but I also think it's something

[00:28:07] that people don't do enough of and working on that on your own is it's an important piece.

[00:28:15] You know, the other piece to that is it goes back to the nutrition and hydration piece. It could

[00:28:21] have something to do with how much inflammation you have in your body that could be affected by

[00:28:26] your diet or how dehydrated you are or, you know, maybe you don't get enough of your

[00:28:32] electrolytes, your trace minerals like magnesium or potassium or the sodium is kind of over

[00:28:38] is kind of hammered a little bit, you know, kind of hammered a lot but I think, you know, getting those

[00:28:43] and it doesn't have to be through like a supplement, you know, supplemental thing. It's look up

[00:28:48] foods that are rich in magnesium, rich in potassium, which everybody knows the potassium is

[00:28:53] been in bananas. I think that's probably the most well known food with potassium in it but

[00:29:00] another thing is, you know, avocados or high in those things, you know, in potassium and also in

[00:29:07] good healthy form of fat, you know what I mean? So it's just understanding what foods have

[00:29:16] what micronutrients and what foods are made up of the backronutrients and that's what we're talking,

[00:29:22] you know, kind of bringing that nutrition piece in again. That's that's a, it can play a factor too.

[00:29:29] Yeah, yeah, I think you, you hit all of it there, making sure you get enough sleep is another huge

[00:29:35] thing if you're not resting enough or sleeping, if you're getting four or five hours of night that

[00:29:39] could be another huge thing there. But yeah, those are the big ones there, get your fruits and

[00:29:46] vegetables in whole grains, lean proteins yet. Some anti-inflammatories in there, if you're getting

[00:29:51] a lot of processed sugar, processed food, sorry, added sugar processed food, you're going to

[00:29:58] get a lot of inflammatory substances in your body and that's going to, that's not going to help either.

[00:30:03] McDonald's good. I'll let you introduce roadblocking. This is, you know, people that continue to

[00:30:11] get hurt, right? And say they keep getting hurt and they keep sustaining injuries.

[00:30:17] A big one that again we we mentioned over training can be a big play of big components to this.

[00:30:22] I think the other piece to this is, and this is what we kind of talked about with getting a trainer

[00:30:27] is maybe your movement is in balance for you're doing things incorrectly, your form and

[00:30:35] technique might be off. Your posture could be, maybe affected and those are all things that

[00:30:43] play a factor in injury prevention but also, you know, making you more susceptible to injury as well.

[00:30:54] These are these are pieces where you want to try to make sure that you're doing things

[00:30:58] correctly and safely to make sure that you're not over doing certain movements. And that's

[00:31:06] going back to what you were talking about at the beginning of the show when you were saying

[00:31:10] that we tell people to do things that they're, you know, work on their weaknesses. This is

[00:31:16] the, this is a big area where your weaknesses turn into your injuries and that shouldn't be,

[00:31:22] something that you can work on and, you know, work on the things that you don't like,

[00:31:27] work on the things that you're bad at because those are probably the things that are going

[00:31:31] to help you to avoid injury and to prevent injury. Yeah, absolutely. And a lot like how many people

[00:31:38] have we seen where they don't run for nine months and then, you know, they hit a line drive and

[00:31:43] they're trying to sprint to first it's the first time they've run and forever and then they're

[00:31:52] even done anything forever. Like you got to, you got to stay active, you got to stretch,

[00:31:58] you got to, you got to make sure you're loosening up before you do certain things.

[00:32:03] But over training I feel like is the biggest culprit of people who constantly are getting hurt

[00:32:08] because you're not letting yourself heal. So that's going to happen. Yeah.

[00:32:15] All right, onto the last of the cornerstones mindset,

[00:32:21] these are big. If you're getting stuck on these, the other ones kind of fall apart.

[00:32:28] So the first one, roadblock nine, I have no motivation to do my workout or to eat well or to

[00:32:35] do any of that stuff or just not in general. I think this one is, is find your why. Right? Find

[00:32:42] find the reason that's, or find the thing that is gunna motivate you are going to

[00:32:47] springboard you do to where you want to be. We spoke about it before, but setting goals. Right?

[00:32:55] And it's not just long-term goals, but your short-term goals that are going to lead you to your

[00:33:01] wild-term goal and work on focusing on those short-term goals. And if you check those boxes of your

[00:33:09] short-term goals, you're going to lead to your long-term goal. And that's where the goal-setting

[00:33:15] is very important to try to lead yourself and guide yourself to where you need to be.

[00:33:24] Yeah, your why is huge. I understand what you're doing. And I put in the show notes,

[00:33:30] I don't know if you saw the vision board, if you create a vision board and get down the things that

[00:33:34] you want, Joel Masula had coached the Celtics was on part of my take, Barstool Sport posted this.

[00:33:41] But this is a cool little clip because he definitely did it. And he pulled up the...

[00:33:47] Was your dream to be a Celtics head coacher? Was that something that was unfathomable at the time?

[00:33:52] Um, so we had like a prayer board that my wife and I put up, but it was only like,

[00:33:57] it was a Celtics. It was like via head coach for the Celtics. We were very, very, very specific.

[00:34:02] I actually had this vision board that a friend of mine worked on. And there's three things on

[00:34:08] there where the Laryo Bryant trophy, the Celtics logo and then a picture of Brad because I wanted

[00:34:12] to work for Brad. I wanted to work for the Celtics and I wanted to win a championship with the, you know,

[00:34:18] two-legged Brad and for the Celtics and those three things have been on there for like 10 years.

[00:34:24] That's crazy. 10 years. And for those who don't know, Brad he's referring to his Brad Stevens

[00:34:29] used to be that coach for the Celtics and is now the general manager, who hired Joe Masula.

[00:34:34] And honestly that it was surprising who was hired after Emaidoka. But to have that for 10 years,

[00:34:43] that specific goal is crazy that that's, that was his wife though. That's what he wanted.

[00:34:50] That was his motivation and you know, when your motivation wanes and your discipline

[00:34:54] and what you're doing and you know why you're doing it, it makes it, it makes it way easier to

[00:34:59] continue it. Yeah. But I think another thing that helps with motivation too is finding somebody

[00:35:06] that can help keep you accountable, it could be like a coach like we've mentioned before, but it could be a friend

[00:35:11] that you're doing it too. Like Tim, at the beginning of the show said he was going to run a mile a day,

[00:35:16] just like I am for the next 30 days. So I know we're going to be able to check in on each other with that. So that'll be helpful.

[00:35:22] And he's going to give us yoga pants on and count on two. The yoga is a lot more attainable than the

[00:35:29] running for me. It'd be helpful. Like yoga is, I'm for people who haven't done it. It's hard.

[00:35:37] Like that one, I'm dreading more than the other ones. I can squeeze out a mile. It's you know,

[00:35:42] 68 minutes somewhere in there. 20 or 30 minutes a yoga holding the poses that that's

[00:35:48] guys bragging over here, but it's mild time. Yeah, no, an eight minute mile. Yeah, we'll see.

[00:35:55] I have to run it for the first time tomorrow. We'll see how that goes. I'll keep you updated. It's probably

[00:36:01] I'd be lucky to break it in one mile. So yeah, well, you can walk about a 12 minute mile, 12 to 14 minutes.

[00:36:10] Yeah, we'll see. Maybe I'm going to tread one maybe on a treadmill. I don't know if I live

[00:36:15] I live in a hill area. I don't know how that will do. You do. All right. I'm excited to see your progress

[00:36:21] though, Tim. I want to think on it. We have written down two other things that are important.

[00:36:27] Track your progress. If you're you're set, you have your mindset on a goal. You need to track

[00:36:33] that progress and then you need to celebrate the small winds like I to talk about them. Like

[00:36:38] it's a victory for me to get out and run a mile. I haven't run a mile and for I'll play basketball

[00:36:43] with play softball. I'll do a sport but to just go run like no thanks. I ran track in college and

[00:36:51] it was straight away. It's like I ran the hurdles straight and then every now and then the coach

[00:36:55] would make me run around the curves and that is like, I, but this is miserable. So yeah,

[00:37:02] yeah, looking forward to that for sure. All right. You want to introduce the last one?

[00:37:07] All right. Last one is you know, feel sad or alone or even depressed, right? And I think this is

[00:37:15] one that a lot more people deal with than people realize. Yeah, and this is it's important

[00:37:25] one as kind of a sensitive topic to discuss with some people. First of all, if you need professional

[00:37:31] help like obviously reach out, nothing wrong with that, another to be ashamed of the,

[00:37:36] you'd be surprised and then for people that have spoken to a therapist or counselor or something

[00:37:39] like that. Another big one is social interactions with people is huge. Being alone and by yourself,

[00:37:49] it makes it, you keep, you keep illuminating on those the same thoughts and you kind of stay in

[00:37:57] that spot. Find the people who are important to family that you love friends that you're

[00:38:03] tight with and even it doesn't have to be a long time. You don't want to go out and have dinner

[00:38:07] parties or anything like that, but even a quick phone or something like that to get that social

[00:38:12] interaction is huge. There was a video I downloaded, I forget what it is though. Should I hit it and

[00:38:20] see if let's see what it says? Yeah, I think the lead that if it's an all good social connection,

[00:38:26] social interaction is so vital to our mood and mental health. But oftentimes we hear social

[00:38:31] connection when we think, oh, that means we have to spend a lot of time with friends. We have to

[00:38:34] organize dinner parties. Well, sure that's all finding good if you can do that and I do of course

[00:38:39] encourage people to spend time with those that they love but it's also important to take a step back

[00:38:43] and just think a bit, maybe even write out a bit, who are the groups and sorts of individuals

[00:38:48] in interactions that really tax you? Who are the people that you find kind of neutral? And what are

[00:38:52] the individuals in groups that really provide what Lisa referred to as savings? That is, they tap into

[00:38:57] the metabolic and neurochemical pathways that lead us to have improved mood and mental health,

[00:39:01] not just during those interactions, but away from those interactions as well and often

[00:39:05] pervasively and extremely positive we sell. So this is no small deal, this is a really important

[00:39:12] aspect of our mental health. Yeah, social interaction. That's all on a human and he's got a lot

[00:39:19] of research in background into all that, the things that he talks about, but let's, that's big.

[00:39:26] Another thing I saw about depression, sadness, all that, you have to complete a task

[00:39:34] to feel a sense of accomplishment and it doesn't even have to be a big task. Like you could

[00:39:40] put away the laundry and it's not fun but it's a task you can go run errands, go to target

[00:39:47] and pick up, I don't know, fabrics, whatever it is you need but little things along the way

[00:39:52] they get you up and moving first of all get you out of the house but also give you a sense

[00:39:57] of accomplishment. It doesn't have to be big. And again, in physical activity helps to curb the

[00:40:05] depression, helps with anxiety. Personally it's one of my biggest things that helps me,

[00:40:14] I can get some anxiety at times and a lot of that, I kind of the history with that kind

[00:40:19] and I always know that is my biggest thing that I can do to medicate myself, you know what I mean?

[00:40:29] It is like a form of medicate for me where I know that that is what I need to get back to and again

[00:40:37] it's the routine too. I think for me if I'm out of routine, I'm out of sync, I'm not going,

[00:40:42] I'm not being active and again it doesn't have to be going to the gym. This is something

[00:40:47] that nowadays it's almost next to impossible for me to get to the gym. So what am I doing?

[00:40:52] I'm going to walks with my dog, I play with keys in the back backyard or we work on planes

[00:40:57] for it and it also helps to show him and to be in use to get an early age of

[00:41:04] it's good for you and get him to understand that you know it's something that I didn't learn

[00:41:09] until I was in college, you know what I mean until I was going to school for these things

[00:41:14] to really know that how beneficial and how good they were for me. And you know it goes a long

[00:41:21] way. I mean that goes for anything, I think back to my nutrition course when I was in undergrad

[00:41:28] and I the eye opening experience I had of again a lot of the things that we talked about here

[00:41:34] shout out to Georgia Boode Salem State, I don't know if I'll ever see this but that may help

[00:41:39] me a lot of ways where it's something that makes a big difference for how you feel, you're

[00:41:48] you're dying, you are what you eat right? So your diet can very much play a factor on that too.

[00:41:54] So you know a lot of these things are multi-factorial, there's a lot of aspects to them

[00:41:59] and that can make a big difference. Yeah. So those are the 10 not the only 10 road blocks

[00:42:08] but 10 major road blocks that people run into when they're going through their fitness health,

[00:42:14] nutrition recovery mindset all that stuff. We should have told you to take notes at the

[00:42:20] beginning of the fight, didn't take of it. Do you want to play the game or save that for next time?

[00:42:27] Maybe we'll save that for next time, we're kind of already, we're kind of at a long time. Yeah,

[00:42:31] we're pushing that time wise. All right, we'll save the game, we got a game we're going to play.

[00:42:34] Maybe we'll get Sam to play with us on the next one, see if she can you and Hurricane go ahead

[00:42:39] to head on that one. Yeah. But as always, if you need anything from us hop over to the health

[00:42:46] movement dot or health movement dot US website, you can ask questions, you can leave feedback, you can

[00:42:53] just get sign up for a coaching call, no complementary. We've got a lot of guests lined up

[00:43:03] super excited for, and all different walks of life from nutritionists to doctors to

[00:43:10] scientists and everything else. So it should be an exciting time. This might actually be our last show

[00:43:15] just the two of us for at least the time for a little bit. You know, we'll have to

[00:43:22] forever. We're going to be going a while here. So I have a hard time believing that but we'll see.

[00:43:28] Yeah. Yeah, so that'll, but hopefully you guys enjoy the people who we have coming on in the next couple

[00:43:35] episodes and we'll take it from there. Yeah. Awesome. All right. Well, thank everybody. Thank you all for

[00:43:42] for spending the last 40 minutes or so with us. We appreciate every single one of you. As I said,

[00:43:48] we're in 10 countries right now, send it to your friends in other countries. And let's see if

[00:43:53] we can get that number up. We'd love to, if you get to, I don't know, 15 in the next month or so would be

[00:43:59] pretty cool. So thank you all for joining us. All right. All the other day, it's stopped.