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First Exercise Rule to Break After 50: “No Pain, No Gain” · Making Muscle Memories

• 0:00
  SPEAKER_00: This episode is the first of a five-part series of exercise rules that you are allowed to throw out after the age of 50.
• 0:09
  SPEAKER_00: Instead, I'm going to show you some smart, well-progressed solutions to building strong, healthy muscle.
• 0:16
  SPEAKER_00: After 40 years of work in the fitness industry, I have learned that real strength isn't just built through exercise, but through experience.
• 0:25
  SPEAKER_00: I will share with you some of the science as well as the stories that have shaped my work.
• 0:30
  SPEAKER_00: We are all building muscle memories.
• 0:33
  SPEAKER_00: One rep, one story, and one day at a time.
• 0:36
  SPEAKER_00: Welcome to the Making Muscle Memories Podcast.
• 0:39
  SPEAKER_00: My name is Lauren Irk, and in this episode, I'm going to talk about one of the five exercise rules that you're allowed to throw out after the age of 50.
• 0:49
  SPEAKER_00: Now, in this five-part series, I'm going to be tackling some of the rules that we probably have all heard most of our lives.
• 0:56
  SPEAKER_00: And if you think about it as you're going through the series, a lot of these rules tell us that we need to really focus on competition, we need to focus on intensity, we need to focus on keeping up, and we need to focus on feeling a certain amount of discomfort in order to get any benefit from exercise.
• 1:16
  SPEAKER_00: Now, if you're like me and you've heard these your whole life, it's very difficult to change your mindset.
• 1:21
  SPEAKER_00: And I know for myself, having worked with hundreds and hundreds of people, slowing down for a lot of people feels like you're behind.
• 1:30
  SPEAKER_00: It feels like if I'm not keeping up with these rules, that somehow or another I'm going to become deconditioned.
• 1:35
  SPEAKER_00: Well, through this series, what I hope happens in your own mindset is that you realize some of these rules may have done more to break you down than actually build you up.
• 1:44
  SPEAKER_00: And it's time for a new narrative.
• 1:46
  SPEAKER_00: So in this first episode, I'm going to talk to you about probably what I consider to be the most debilitating of all of the rules that are out there.
• 1:54
  SPEAKER_00: And this is the idea that there is no pain in exercise, there is no gain.
• 1:59
  SPEAKER_00: This no pain, no gain thing, I first heard about it when I used to listen to the Jane Fonda workout.
• 2:06
  SPEAKER_00: I think everybody my age has somehow or another come upon that because for me, that was one of the first things that I ever saw in fitness was Jane Fonda in that striped leotard.
• 2:16
  SPEAKER_00: And I remember her saying this, no pain, no gain, and I sort of felt that way.
• 2:20
  SPEAKER_00: I always felt like if I wasn't sweaty, if I wasn't exhausted, if I wasn't completely depleted after an exercise session, and certainly if I wasn't sore, then nothing would have happened.
• 2:30
  SPEAKER_00: Now it is true that we do need a certain amount of stress and stimulus for muscles to respond and get stronger, but just how much do we do?
• 2:37
  SPEAKER_00: How much pain should we endure?
• 2:39
  SPEAKER_00: What is pain?
• 2:40
  SPEAKER_00: Is it information?
• 2:42
  SPEAKER_00: Is it something to tell us to stop?
• 2:44
  SPEAKER_00: Is it something that we should expect?
• 2:46
  SPEAKER_00: Now, I want to go over first of all defining what pain is, and as I'm going through that, I hope that I can relate to some of you because I'm going to give you some of my own personal experience as well.
• 2:57
  SPEAKER_00: And then I'm going to go over some of the reasons why we might be feeling pain.
• 3:03
  SPEAKER_00: And throughout, I'm going to give you some other ways of viewing it so that by the end of the episode, hopefully, you'll have a new mindset, and I'm going to give you a place to go where you can actually get some help.
• 3:15
  SPEAKER_00: If we think about this idea of pain, pain is a part of a normal, I think, muscle contraction.
• 3:22
  SPEAKER_00: In a muscle contraction, we have what's called muscle effort.
• 3:26
  SPEAKER_00: Muscles experience or the joint, whatever experiences some sort of stimulus that causes the nervous system to exude a certain amount of energy to where the muscle fibers now have to contract, get closer together, and we have to produce a contraction.
• 3:40
  SPEAKER_00: Contractions can be where I'm pushing against something and moving an object away from me.
• 3:45
  SPEAKER_00: Something is having its way with me and I'm trying to push against it, but I'm losing, or I could be pushing against something equally, and we could actually have no motion whatsoever.
• 3:54
  SPEAKER_00: So we have these names in the fitness world.
• 3:56
  SPEAKER_00: We call them concentric, eccentric, isometric exercises, or excuse me, resistance training, but these different types of contractions really have a lot to do with whether the muscle is shortening, whether it's under tension while it's lengthening, or whether it's maintaining the same amount of length.
• 4:13
  SPEAKER_00: Either way, there's a certain amount of effort that's going on.
• 4:16
  SPEAKER_00: Now, when we go through a certain amount of effort in a muscle contraction, we do experience over a period of time fatigue.
• 4:22
  SPEAKER_00: And there's all these things in the fitness industry.
• 4:24
  SPEAKER_00: You've got to go to, you know, muscle fatigue, you've got to go to the end, you've got to make sure that you can't do any more reps.
• 4:30
  SPEAKER_00: It really depends on your goal and it depends on the person.
• 4:34
  SPEAKER_00: But I've I've even experienced in the middle of an exercise session, I may be doing 12 to 15 reps and I start to experience a certain level of fatigue.
• 4:41
  SPEAKER_00: And so what I'll do is I'll take a little break.
• 4:43
  SPEAKER_00: That break might be, you know, a 30-second break or a 60-second break.
• 4:48
  SPEAKER_00: I'm sure all of us have had the experience of doing yard work or something, and you've been pushing through and you've been doing raking leaves or mowing the lawn, and you have to take a little bit of a break.
• 4:57
  SPEAKER_00: A certain amount of fatigue comes in, and there may be some discomfort, there may be some pain that's resolved.
• 5:03
  SPEAKER_00: But usually after that sort of period of rest, that pain resolves.
• 5:07
  SPEAKER_00: But what happens when we're exercising and this type of joint pain becomes acute?
• 5:12
  SPEAKER_00: In other words, we're feeling a specific amount of sharp joint pain.
• 5:16
  SPEAKER_00: I can remember when I was in my early 20s and I was on my first tour across the United States, and I was doing uh two workshops a weekend in yoga, and I was visiting two different cities in a different state every weekend.
• 5:29
  SPEAKER_00: That was the year of hell for me because I lived out of a suitcase.
• 5:32
  SPEAKER_00: I can remember looking, or I would write in my journal because I was having a lot of knee pain at the time.
• 5:37
  SPEAKER_00: And now in my 50s, I look back and I read that journal, I'm like, oh my gosh, I wasn't listening to the pain that my body was telling me.
• 5:44
  SPEAKER_00: My knee was basically telling me that there was discomfort, and I kept writing, my knee was clicking today, or I have some deep pain in my knee today, or this morning when I woke up, my knee felt stiff.
• 5:54
  SPEAKER_00: That was all indications to me that I was doing too much.
• 5:58
  SPEAKER_00: At the time, I was trying to show off.
• 6:00
  SPEAKER_00: I was in front of a group of people and I was trying to be this big yogi and I was trying to go into these externally rotated positions like Lotus, and I was hurting my knee.
• 6:08
  SPEAKER_00: Well, because of not listening to that joint pain, which by the way, if you feel joint pain, you need to stop immediately, right?
• 6:16
  SPEAKER_00: There's something wrong with that exercise.
• 6:18
  SPEAKER_00: Now I felt a sudden pain, an excruciating acute pain.
• 6:22
  SPEAKER_00: When I was teaching a group fitness class, I was doing a grape bind, if anybody knows what that is, and through this grapevine, my knee just literally I felt to pop and I buckled and I couldn't walk.
• 6:32
  SPEAKER_00: I had to go get surgery two days later.
• 6:34
  SPEAKER_00: So the joint pain should have told me to stop, but I didn't.
• 6:39
  SPEAKER_00: And so after a period of time, I noticed an acute pain and I was done.
• 6:43
  SPEAKER_00: So the pain that happens when we have to alter an exercise from there on out is also something that happens after an injury.
• 6:52
  SPEAKER_00: I know for myself, being able to be symmetrical in some of those postures, given the fact that I've had some meniscal surgery, actually I've had one on both knees, has changed how I do yoga.
• 7:03
  SPEAKER_00: It's made me a lot more mindful.
• 7:05
  SPEAKER_00: I definitely approach any type of what I call mobility training a lot differently than it did when I was 20, but a lot of that becomes I is because I didn't ignore or I did ignore some of the information that pain was telling me.
• 7:19
  SPEAKER_00: But if you think about how society views pain, I know you can listen to those ideas.
• 7:24
  SPEAKER_00: What is pain?
• 7:25
  SPEAKER_00: We think, well, if somebody goes through a lot of pain and they endure it, well, they are a hero, right?
• 7:31
  SPEAKER_00: Isn't this what we what we based a lot of our literature on?
• 7:34
  SPEAKER_00: You know, think of the movie Braveheart or something.
• 7:36
  SPEAKER_00: I mean, he the guy went through all kinds of stuff and he was like still standing and victorious at the end.
• 7:40
  SPEAKER_00: We look we look at that and we're like, wow, this is amazing.
• 7:43
  SPEAKER_00: But why do we think it has to be this way when we're exercising or we need to take care of ourselves, right?
• 7:48
  SPEAKER_00: Pain should not be a trophy.
• 7:50
  SPEAKER_00: It should not be, oh, I got in this much pain, I'm really, really sore, so I must have done a great workout.
• 7:55
  SPEAKER_00: No.
• 7:56
  SPEAKER_00: Pain is a symptom that something is wrong.
• 7:59
  SPEAKER_00: Something is wrong and something that we need to investigate.
• 8:02
  SPEAKER_00: Maybe it's something that we need to be afraid of, but we definitely need to pay attention to it.
• 8:06
  SPEAKER_00: So what I'd like to do now is I'd like to talk about what are some of the reasons that we might feel pain.
• 8:12
  SPEAKER_00: I think one of the most important things that we might consider is that maybe the load that we're using is too great.
• 8:20
  SPEAKER_00: Now I know today's today's world it's all about lifting heavy, and I'm all for that.
• 8:25
  SPEAKER_00: We need to put as much load on our body, but what if we spent years not loading our body?
• 8:29
  SPEAKER_00: Or what if it was a new exercise that we've never done?
• 8:32
  SPEAKER_00: Or what if we skipped several months of not loading our body?
• 8:36
  SPEAKER_00: Or maybe we think that because we are 55, we should still be able to lift the same way we did when we were 25 because why shouldn't we?
• 8:44
  SPEAKER_00: Right?
• 8:44
  SPEAKER_00: We're older now, we should be able to lift more.
• 8:46
  SPEAKER_00: It's an easy fix.
• 8:48
  SPEAKER_00: And a lot of times, if I'm working with a client and I see them wince, my first step is to back off the load.
• 8:54
  SPEAKER_00: In my program, FIS on Demand, I always tell people, you are not allowed to load anything.
• 9:00
  SPEAKER_00: This is what I call the five-step isometric method.
• 9:03
  SPEAKER_00: Until we've taken a series of steps, and those steps involve doing isometrics.
• 9:09
  SPEAKER_00: That's learning how to squeeze and engage and find those muscles, and then learning where our movement qualities are.
• 9:15
  SPEAKER_00: And I spent weeks with people trying, sometimes months with people, sometimes years, trying to teach people about how their body uniquely moves and how their muscles can work or not work, right?
• 9:27
  SPEAKER_00: And resolving a lot of those things has to happen before we start moving with low.
• 9:32
  SPEAKER_00: We need to do body weight training first.
• 9:35
  SPEAKER_00: So dropping the weight is a very important thing.
• 9:37
  SPEAKER_00: Now, position is another reason.
• 9:40
  SPEAKER_00: So let's say that the position that we're exercising in causes pain.
• 9:44
  SPEAKER_00: So if we haven't taken the time to observe our natural range of motion, we are going to lose.
• 9:49
  SPEAKER_00: We're going to feel pain.
• 9:50
  SPEAKER_00: So if we don't have this, let's say I only can raise my arm up this high on this side, but this side I'm only able to go this side, but I put my hands in the same spot in a push-up and try to start whacking through.
• 10:02
  SPEAKER_00: Whoops, a lot of these push-up situations, what's going to end up happening?
• 10:06
  SPEAKER_00: We're going to feel pain in that shoulder.
• 10:08
  SPEAKER_00: And so we may need to stop, we may need to readdress what's going on in that pose or that exercise, and then restart it again with a new position.
• 10:16
  SPEAKER_00: So definitely paying attention to how our individual joints move, not just in general, but how our own joints move from left to right is a very important piece.
• 10:26
  SPEAKER_00: Now, one other reason that we might be feeling pain, this is going to be reason number three, is let's say that a muscle isn't contributing to an activity.
• 10:33
  SPEAKER_00: Now, this is really common in the shoulder, I think.
• 10:35
  SPEAKER_00: The shoulder is made up of so many muscles and the hip really, and if one or more muscles are underperforming during an exercise, we're going to feel pain.
• 10:44
  SPEAKER_00: So let's say that we're thinking about, for instance, we're thinking about the idea of pickleball, right?
• 10:51
  SPEAKER_00: In pickleball, we have to make really fast movements where we're going to grab our racket and go from out to the side and push over the head, right?
• 10:57
  SPEAKER_00: So we're having to really reach up and go over the head really quickly.
• 11:00
  SPEAKER_00: What if, for instance, we've had an injury in the supraspinatus, which is a muscle that attaches here on the top of that shoulder blade and the fossa, the supraspinatus fossa, and down onto that chunk of bone called the acromion.
• 11:12
  SPEAKER_00: Its main role is to abduct the shoulder.
• 11:14
  SPEAKER_00: Let's say that we've had an injury there.
• 11:15
  SPEAKER_00: Let's say that today that muscle is underperforming.
• 11:18
  SPEAKER_00: When I go to reach up and grab that pickleball, the supraspinatus was not able to move the arm away from the body adequately, and something like a deltoid or an upper trap or something on the other side that was bracing had to take that take on that role, and now we have improper motion.
• 11:33
  SPEAKER_00: We're going to notice that when we start to go after that ball, ow, we start to feel that pain, and that could be very well because muscles weren't able to show up that day.
• 11:42
  SPEAKER_00: That's why I always say you've got to train whatever is weak in your body.
• 11:47
  SPEAKER_00: I always pepper in in all of my workouts, both my in-person clients as well as my online clients.
• 11:54
  SPEAKER_00: We've got to continuously be checking out our deficits, and that involves single-jointed motions, isometric motions, non-moving to moving, no weight, body weight to weight.
• 12:05
  SPEAKER_00: We've got to take those steps all the time in our programs.
• 12:08
  SPEAKER_00: That being said, point number four, because we have muscles that are not working, we may notice that some muscles are having pain because they are overworking, right?
• 12:18
  SPEAKER_00: We see this a lot.
• 12:20
  SPEAKER_00: Let's take the hip joint.
• 12:21
  SPEAKER_00: Somebody comes in and they say, I have all this pain in my outside of my hip, and they say that's IT band pain.
• 12:31
  SPEAKER_00: When in reality, the reason that we're feeling pain in the outside of the hip may be because something in our core is underperforming.
• 12:39
  SPEAKER_00: Something is wrong in the opposite hip itself, something is wrong with the way the foot is hitting the ground.
• 12:45
  SPEAKER_00: Maybe we have some muscular imbalances around the hip joint on the inside, and it's causing muscles on the outside to actually have to work harder to try to stabilize the hip.
• 12:55
  SPEAKER_00: And so what do we do?
• 12:56
  SPEAKER_00: We go in and we start stretching or we start, you know, massaging that area, try to get rid of pain when in reality the reason that we're feeling pain is because that area was overworking and not allowing other muscles to be able to take a break.
• 13:11
  SPEAKER_00: This is so important again, because we want to make sure that we're not putting too much stress in an area.
• 13:17
  SPEAKER_00: We all love to do things that we're good at.
• 13:19
  SPEAKER_00: We all love to try to work muscles that are easy to deal with.
• 13:23
  SPEAKER_00: But the most important thing that we're exercising is that we're strategically balancing how our body takes on load.
• 13:30
  SPEAKER_00: Now, sometimes the reason that we're feeling pain is because we didn't prepare for an exercise very well at all that on that given day.
• 13:38
  SPEAKER_00: Let's say that we just, you know, when we're you're in your 20s, remember when you could just get out of bed and just go do whatever, you could stay out all night and the next day you could work out really hard and it didn't even bother you.
• 13:49
  SPEAKER_00: But if now we don't spend the time really warming up our body, we're gonna have problems.
• 13:56
  SPEAKER_00: Now, as a group fitness instructor, this has been sort of handed to me many times.
• 14:01
  SPEAKER_00: We have this idea called milking.
• 14:03
  SPEAKER_00: So milking in a group fitness world is sort of like how am I going to teach my goal?
• 14:08
  SPEAKER_00: How am I gonna teach in a way that they won't even notice?
• 14:11
  SPEAKER_00: So we go through our progressive warm-up, rhythmic limbering, we start throwing in some positions that we're getting ready to use later on in the workout.
• 14:19
  SPEAKER_00: We start getting people to practice that.
• 14:21
  SPEAKER_00: We might start adding a little more speed or maybe some more complexity in our in our in our choreography.
• 14:26
  SPEAKER_00: And then we might actually have our body deal with multiple joints at a time.
• 14:31
  SPEAKER_00: Eventually we might be picking up some load, working with some single joints that are going to be involved in this big compound position.
• 14:37
  SPEAKER_00: So we start to address all the different components of it.
• 14:40
  SPEAKER_00: And throughout this, we're continuously moving, we're trying to keep our clients uh, you know, attention, and then eventually we hit that goal pose, right?
• 14:48
  SPEAKER_00: The goal pose is the hardest position or the most challenging one, or the most amount of load, or the most amount of joints working at once.
• 14:55
  SPEAKER_00: And if we've done our job accordingly, that person should never even notice that that was a thing.
• 15:01
  SPEAKER_00: It was like, oh man, that was great.
• 15:03
  SPEAKER_00: I got up in this, you know, whatever it was, sumo squat with this much load, and I felt great today.
• 15:08
  SPEAKER_00: It had everything to do with what they did prior to that to get to that point.
• 15:13
  SPEAKER_00: But what if we jumped into it on the first day?
• 15:16
  SPEAKER_00: I have seen people be able to do that.
• 15:18
  SPEAKER_00: They're typically not people under 50 and up.
• 15:21
  SPEAKER_00: Then it happens, it happens, depending on how consistent that they were and how well their body was able to pick it up.
• 15:26
  SPEAKER_00: But for the most part, we've got to make sure that we have done them enough of a starting point to get people to where we want to be.
• 15:34
  SPEAKER_00: Now, for my last point, I'm gonna say that by going into the starting point, maybe the exercise itself wasn't appropriate at this stage of the game.
• 15:44
  SPEAKER_00: Now I'm gonna tell you another story because this is making muscle memories, and I love to do analogies, and that's uh sort of my thing.
• 15:52
  SPEAKER_00: So I have two cats at home.
• 15:54
  SPEAKER_00: And while I I these are these are two cats that are in different ages, and I've had dogs and cats and gerbils and the whole nine yards.
• 16:02
  SPEAKER_00: Right now I have cats, and so Isabella is just after, she's maybe one and a half.
• 16:07
  SPEAKER_00: Edward, good boy Edward, is almost 19.
• 16:10
  SPEAKER_00: Isabella loves to run, and I'm if I'm at the end of the hall and I'm walking down the hall and I'm gonna go down a flight of stairs with a laundry basket.
• 16:17
  SPEAKER_00: By the time I've reached step number one, she has gone from the end of the hall to the bottom of the steps.
• 16:22
  SPEAKER_00: I don't even know if she hits the steps, and she's laying on her side because she wants me to pet her.
• 16:27
  SPEAKER_00: Edward, if he decides to move, he might still be on step number two, where I'm all the way down the basement where I need to be, because he kind of cla clump, clack clump, clack clump.
• 16:35
  SPEAKER_00: He moves a lot lower.
• 16:36
  SPEAKER_00: He's got some arthritis, he doesn't have the same uh speed and quickness as Isabella.
• 16:41
  SPEAKER_00: Isabella could be in a dead sleep and she's already in the basement.
• 16:44
  SPEAKER_00: Edward takes some time.
• 16:45
  SPEAKER_00: Isn't this how people are too?
• 16:48
  SPEAKER_00: I mean, don't you see that when you go out, and this is not always the case, but the Iron Man typically doesn't have a lot of 80-year-olds in it.
• 16:58
  SPEAKER_00: Just doesn't.
• 17:00
  SPEAKER_00: And you're typically you you hear these stories where somebody has done this, maybe they just their joints are not worn out or whatever, but typically you're not gonna see someone in their 80s decide, I think I'm gonna train for the Iron Man.
• 17:12
  SPEAKER_00: They just don't, unless they've been progressing their entire life.
• 17:15
  SPEAKER_00: So we have to think, is this particular activity appropriate for me?
• 17:20
  SPEAKER_00: We might need a new starting point to get started in an exercise program.
• 17:24
  SPEAKER_00: And I know it sucks.
• 17:25
  SPEAKER_00: We don't want to have to do less.
• 17:27
  SPEAKER_00: We don't want to have to start with tai chi, or we don't want to start with balance training or start with body weight training or start with isometrics.
• 17:33
  SPEAKER_00: But if we give our body time, what we'll notice is that we can actually improve and get better.
• 17:41
  SPEAKER_00: We can actually get our body stronger over a period of time.
• 17:45
  SPEAKER_00: So if I look at these points, I can say, how could I make these better?
• 17:49
  SPEAKER_00: Number one, load training.
• 17:52
  SPEAKER_00: I need to learn how to progressively load my body from body weight all to heavy loads, from no speed to speed.
• 17:59
  SPEAKER_00: This is progressive resistance training.
• 18:01
  SPEAKER_00: Number two, we think about the position.
• 18:03
  SPEAKER_00: We need to spend time learning about how our joints move, how our body is moving, spending time getting to know our body and not our 20-year-old body, but our 50-year-old body or whatever, whatever age you are listening to this.
• 18:16
  SPEAKER_00: We also need to spend time with our muscle imbalances.
• 18:20
  SPEAKER_00: If your program that you're working with right now is not addressing that, you at least keep adding more challenges or just keep changing the exercise.
• 18:26
  SPEAKER_00: Well, let's try this, let's try this, let's try this, showing pasta at the wall without directly addressing your weaknesses, you're gonna lose.
• 18:33
  SPEAKER_00: Now I'm a muscle activation technique specialist, I do see people in person.
• 18:36
  SPEAKER_00: A lot of these people either train with me in line or they train in person with me as well.
• 18:41
  SPEAKER_00: But you've got to be able to figure out where your weaknesses are.
• 18:44
  SPEAKER_00: In my platform, we do it through isometric training, observing range of motion, and we spend a lot of time.
• 18:50
  SPEAKER_00: And I've heard from members over and over and over just how much moving through that content has completely transformed how they exercise.
• 18:58
  SPEAKER_00: You know, we tend to want to not look at our body, but we have to.
• 19:02
  SPEAKER_00: We also need to think about preparing ourselves better.
• 19:05
  SPEAKER_00: So if you're doing something with no prep, if you're not sure how to warm up, get with your trainer or get into a program that teaches you how to show up for yourself where you are today.
• 19:17
  SPEAKER_00: Maybe you've had injuries, maybe you've had some joint replacements, you know, maybe age has set in, maybe you've been sedentary for a few years.
• 19:24
  SPEAKER_00: You're gonna need to figure out how to get where you want to go with a stair-step approach.
• 19:29
  SPEAKER_00: And lastly, we have to figure out what's appropriate for us.
• 19:32
  SPEAKER_00: It was really hard for me to give up running back in the day when I was having my knee surgeries and whatnot, but I had to.
• 19:38
  SPEAKER_00: And thank God I did, because now I can sit here and tell you that I can still squat, I can still lunge, I can still leg press, I can still run if I wanted to.
• 19:46
  SPEAKER_00: I've taken good care of the knees that I have.
• 19:49
  SPEAKER_00: Now, I hope that the episode has spoken with you.
• 19:52
  SPEAKER_00: If you would like information from me, I do offer a seven-day free trial in my program FIS on demand, where I can take you through some workouts to give you a quick win.
• 20:01
  SPEAKER_00: I also have coaching and available and longer programs in my platform.
• 20:06
  SPEAKER_00: If you're watching this on YouTube, I would love it if you could give me a thumbs up and a follow.
• 20:10
  SPEAKER_00: And most importantly, I want to hear from you.
• 20:12
  SPEAKER_00: What in this episode resonated with you?
• 20:13
  SPEAKER_00: How are you gonna deal with the rule?
• 20:16
  SPEAKER_00: No pain, no gain.
• 20:17
  SPEAKER_00: Are we gonna throw it out?
• 20:18
  SPEAKER_00: Are we gonna revise it?
• 20:19
  SPEAKER_00: What are we gonna do?
• 20:20
  SPEAKER_00: Obviously, if you're listening to this podcast, hopefully you're enjoying it.
• 20:24
  SPEAKER_00: Make sure to forward it to anyone that you know that I can help.
• 20:28
  SPEAKER_00: Please ask questions, whatever I can do to be of assistance, I'm here for you.
• 20:32
  SPEAKER_00: But most importantly, I can't wait to see you for the second tip.
• 20:37
  SPEAKER_00: And as I go through these five rules, at the end of this, my goal is that you are going to change how you show up to take care of your body because I want you to be in your 60s, 70s, 80s and crushing it.
• 20:52
  SPEAKER_00: Thank you so much for listening, and I will either hear from you or see you next time.