Latest / Voices for Voices® / Restarting My Fitness Journey After 10 Years | Episode 513

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Restarting My Fitness Journey After 10 Years | Episode 513 · Voices for Voices®

• 0:01
  Voices for Voices, Justin Alan Hayes: Hey everyone, it's Justin here, Voices for Voices.
• 0:04
  Voices for Voices, Justin Alan Hayes: Thank you so much for coming and watching and listening this episode of the show.
• 0:11
  Voices for Voices, Justin Alan Hayes: Uh, we have over 510 other episodes that you can also check out.
• 0:18
  Voices for Voices, Justin Alan Hayes: And we would be grateful if you could do that.
• 0:21
  Voices for Voices, Justin Alan Hayes: Can you give us a thumbs up, like, follow, subscribe, share, reshare, repost.
• 0:29
  Voices for Voices, Justin Alan Hayes: Uh may reach into your pocket, your purse, wherever you carry your phone, and spread the word about the voices for voices, TV show in a podcast.
• 0:42
  Voices for Voices, Justin Alan Hayes: Uh, it's maybe 25 of your contacts in your phone.
• 0:48
  Voices for Voices, Justin Alan Hayes: We would greatly appreciate that.
• 0:50
  Voices for Voices, Justin Alan Hayes: As you know, we are available wherever you find your podcast.
• 0:56
  Voices for Voices, Justin Alan Hayes: It's been a uh whirlwind of uh of a week here.
• 1:03
  Voices for Voices, Justin Alan Hayes: Uh the weather's just been blistering hot and and pretty humid.
• 1:09
  Voices for Voices, Justin Alan Hayes: So, but that's summertime and where we live.
• 1:14
  Voices for Voices, Justin Alan Hayes: So we we have all the seasons.
• 1:16
  Voices for Voices, Justin Alan Hayes: Uh it's uh it's a good good time to be alive.
• 1:21
  Voices for Voices, Justin Alan Hayes: Uh so a lot going on, the World Cup, uh getting getting started.
• 1:30
  Voices for Voices, Justin Alan Hayes: Uh that's exciting.
• 1:32
  Voices for Voices, Justin Alan Hayes: It's happening uh here in the United States, uh, countries, uh, visitors, fans, guests, dignitaries from all over the world uh visiting uh the United States.
• 1:47
  Voices for Voices, Justin Alan Hayes: So glad to have you and welcome to the Voices for Voices TV show and podcast.
• 1:56
  Voices for Voices, Justin Alan Hayes: I want to give a uh just a quick update.
• 2:00
  Voices for Voices, Justin Alan Hayes: Um, my friend uh that has been in the hospital.
• 2:04
  Voices for Voices, Justin Alan Hayes: They did a second procedure uh with him earlier today, and it being the procedure uh ended up working this time, and his heart rate is now uh in rhythm with where uh the expected range is supposed to be.
• 2:28
  Voices for Voices, Justin Alan Hayes: So uh that's that's huge.
• 2:33
  Voices for Voices, Justin Alan Hayes: Uh you know, having a heart rate jumping all around and uh you know being you know, being in hospital for a week, and you know, we talked about uh in a previous episode uh some of the blunders that have uh occurred during his stay.
• 2:53
  Voices for Voices, Justin Alan Hayes: It's uh it's great to hear a um positive uh nugget of information uh here at the end of uh the week.
• 3:06
  Voices for Voices, Justin Alan Hayes: Um here on uh the uh 12th of June 2026.
• 3:15
  Voices for Voices, Justin Alan Hayes: So hopefully everybody's if you're traveling that you're being safe, that you're having fun.
• 3:21
  Voices for Voices, Justin Alan Hayes: Uh if you're if you have children and they're off school and you're traveling, uh, or just you know, hanging, hanging around, having lemonade stands uh with them, uh playing with friends, getting some fresh air, uh having good, safe, clean, fun.
• 3:43
  Voices for Voices, Justin Alan Hayes: Uh that's uh that's awesome.
• 3:45
  Voices for Voices, Justin Alan Hayes: I remember that uh when I was growing up, that uh we would uh spend a lot of time outside, and uh there weren't as many uh say negative situations that had occurred, or at least we weren't hearing about them.
• 4:09
  Voices for Voices, Justin Alan Hayes: Uh so now we we do keep a little more of a watch over our children than um than we may have in in the past.
• 4:22
  Voices for Voices, Justin Alan Hayes: Uh but nonetheless, uh and then that the the second part I wanted is to touch right here off the bat is I just closed out the first week in nine years, maybe ten years of getting back to the gym, getting back to working out, uh doing lightweights, uh more reps, so uh you know, 12 repetitions or 15, sometimes 25.
• 5:00
  Voices for Voices, Justin Alan Hayes: You know, if we do like with the abs or uh the other uh the back machine, I guess I I call it the back machine, so it's I guess it's like the reverse crunch, like the crunch, you know, for the abs here in the front, and then uh the other their machine get the roof or the reverse crunch machine to reverse setup machine.
• 5:28
  Voices for Voices, Justin Alan Hayes: Uh anyways, so that's a pretty big milestone for me.
• 5:34
  Voices for Voices, Justin Alan Hayes: Getting back to the gym, having consistency, having time off, you know, taking days days off.
• 5:44
  Voices for Voices, Justin Alan Hayes: Uh I think I took one day off, maybe, maybe two.
• 5:49
  Voices for Voices, Justin Alan Hayes: The goal is, you know, probably somewhere in the neighborhood of four to five days a week, uh will be what I'll probably end up at uh working on well that this was as of this morning, I was working on one particular body part at a time.
• 6:17
  Voices for Voices, Justin Alan Hayes: So that way if I miss a day, then I would only miss uh you know, we're working out one one body part.
• 6:26
  Voices for Voices, Justin Alan Hayes: So today I did like the biceps, and and so the plan tomorrow, if all goes as planned, uh either the either chest or uh the triceps.
• 6:44
  Voices for Voices, Justin Alan Hayes: Uh usually in the past when I was going to the gym, I would do biceps and triceps on the same day.
• 6:56
  Voices for Voices, Justin Alan Hayes: So I may do triceps tomorrow.
• 7:00
  Voices for Voices, Justin Alan Hayes: Uh we'll see.
• 7:02
  Voices for Voices, Justin Alan Hayes: Um we'll see.
• 7:06
  Voices for Voices, Justin Alan Hayes: Uh I think the key is one of the keys is getting started at anything.
• 7:16
  Voices for Voices, Justin Alan Hayes: So just like I said, getting started and then uh continuing, you know, that consistency.
• 7:25
  Voices for Voices, Justin Alan Hayes: Uh one week, maybe it's four days a week, one week, maybe it's five.
• 7:30
  Voices for Voices, Justin Alan Hayes: And maybe one of those days it's just you know, shooting baskets at the you know, the basketball hoop.
• 7:40
  Voices for Voices, Justin Alan Hayes: Uh just the activity, just the moving around, uh the having the body, you know, move moving around is I think just the key for me because I've spent so much time sitting and sitting and sitting and sitting and sitting some more.
• 8:00
  Voices for Voices, Justin Alan Hayes: That sedentary uh life style that I have been in for a long, long, long time.
• 8:14
  Voices for Voices, Justin Alan Hayes: So I think no matter what I do when I go to the gym, it doesn't really matter.
• 8:24
  Voices for Voices, Justin Alan Hayes: Because like I said, I'm not I'm not I'm not intending to go to any type of bodybuilding competition.
• 8:34
  Voices for Voices, Justin Alan Hayes: So it's really more for you know the self-esteem, the um you know, the dopamine, the uh you know, all those chemicals in our in our head that uh help us lower stress.
• 8:57
  Voices for Voices, Justin Alan Hayes: And and so that's I I I would say you'll have him, my friend, have a good uh procedure, and then finishing the first full week back, which started with a three-day trial, uh, and then started with the full full year membership uh following that three-day trial.
• 9:24
  Voices for Voices, Justin Alan Hayes: It just feels good.
• 9:26
  Voices for Voices, Justin Alan Hayes: It feels good.
• 9:27
  Voices for Voices, Justin Alan Hayes: Uh and with it being summertime, warmer weather, sun's out, a lot of blue skies, a lot of sun, and so it's a little easier to make that decision to to go to the gym, to work out, to do any activity.
• 9:48
  Voices for Voices, Justin Alan Hayes: Uh, I think that for me is is big.
• 9:53
  Voices for Voices, Justin Alan Hayes: And uh a lot of people they'll they'll start maybe their membership, their gym membership at the beginning of the year.
• 10:04
  Voices for Voices, Justin Alan Hayes: Um you know, like a new year's resolution.
• 10:08
  Voices for Voices, Justin Alan Hayes: Okay, I'm gonna join the gym and and and and all that.
• 10:13
  Voices for Voices, Justin Alan Hayes: Here I am in June, and it it's uh it's like okay, it's in June, it's not in January, and it doesn't matter when when you start.
• 10:28
  Voices for Voices, Justin Alan Hayes: Uh I think starting, like I said, is a big deal.
• 10:33
  Voices for Voices, Justin Alan Hayes: And then the consistency is is huge.
• 10:39
  Voices for Voices, Justin Alan Hayes: Because as we know, it's easy to stop, it's easy to forget, it's easy to be busy, it's it's it's very easy to be lazy.
• 10:50
  Voices for Voices, Justin Alan Hayes: It's easy to be lazy, very easy be lazy.
• 10:54
  Voices for Voices, Justin Alan Hayes: I can attest to that to that.
• 10:59
  Voices for Voices, Justin Alan Hayes: And uh I talked about this before, you know, distance, the closer the distance to where you reside also is helpful.
• 11:09
  Voices for Voices, Justin Alan Hayes: Um, if you're driving five, ten minutes versus twenty five, thirty-five minutes, that makes a big difference because right, that's time you're gonna spend in a vehicle to and from, and so the shorter that time is, then it's easier to go.
• 11:33
  Voices for Voices, Justin Alan Hayes: Okay, it's five minutes away.
• 11:38
  Voices for Voices, Justin Alan Hayes: Let me just go go check.
• 11:40
  Voices for Voices, Justin Alan Hayes: A lot of times I've been there, there's been you know, different aerobics class, Pilates classes going on.
• 11:48
  Voices for Voices, Justin Alan Hayes: Um and so there's always that opportunity to join a class here and there once I get my body more in tune of going to the gym and and exercising muscles that haven't been exercised in, like I said, nine, ten years.
• 12:16
  Voices for Voices, Justin Alan Hayes: Uh and it's probably been more than that.
• 12:19
  Voices for Voices, Justin Alan Hayes: Uh, because even before that, I I really wasn't really wasn't uh going to the gym it was really my I say my I'm like 18, 19 to my maybe twenty-five or twenty-seven.
• 12:45
  Voices for Voices, Justin Alan Hayes: I don't know, it arranged somewhere in there is where I was making it a point to going to the gym.
• 12:57
  Voices for Voices, Justin Alan Hayes: I remember working during the day, so like an eight to five job, eight a.m.
• 13:04
  Voices for Voices, Justin Alan Hayes: to five p.m.
• 13:07
  Voices for Voices, Justin Alan Hayes: I would go to my master, my MBA classes, master of business administration classes, like 6 to 9, 6 to 9:30.
• 13:20
  Voices for Voices, Justin Alan Hayes: And then I would sometimes go work out 10 p.m.
• 13:25
  Voices for Voices, Justin Alan Hayes: to 11 p.m.
• 13:27
  Voices for Voices, Justin Alan Hayes: And I could definitely not do that now.
• 13:31
  Voices for Voices, Justin Alan Hayes: Absolutely.
• 13:32
  Voices for Voices, Justin Alan Hayes: No, I couldn't do that now.
• 13:35
  Voices for Voices, Justin Alan Hayes: Uh it's uh yeah, it's it's uh I'll say it's hard enough as it is.
• 13:44
  Voices for Voices, Justin Alan Hayes: Uh sorry I I I would say find find hobbies, find things that you that you like to do, uh make you feel good.
• 13:52
  Voices for Voices, Justin Alan Hayes: I mean, it doesn't and hasn't taken, you know, my depression and anxiety and all the hasn't taken it all all those away.
• 14:04
  Voices for Voices, Justin Alan Hayes: They're still there.
• 14:07
  Voices for Voices, Justin Alan Hayes: Um it's just more of okay, my body is more in motion than it has been.
• 14:16
  Voices for Voices, Justin Alan Hayes: And so it feels good to to do that.
• 14:22
  Voices for Voices, Justin Alan Hayes: Uh so again, we'll we'll we'll check back, you know, throughout the year, uh, and as time goes by, and uh hope and pray that I I continue on this path.
• 14:38
  Voices for Voices, Justin Alan Hayes: Just moving my body around more is is the big the big goal.
• 14:47
  Voices for Voices, Justin Alan Hayes: Doesn't matter how much how many pounds or kilograms, you know, that you curl or bench press or leg press or any any uh you know lap hold down.
• 15:02
  Voices for Voices, Justin Alan Hayes: Uh that doesn't matter.
• 15:05
  Voices for Voices, Justin Alan Hayes: It's just about you know not getting hurt, moving your body around.
• 15:12
  Voices for Voices, Justin Alan Hayes: And again, I'm trying this new uh this new method for me, uh, where it makes it a little easier, I think, to go to the gym by doing like one or focusing on one body part per workout, I think that is that is helpful.
• 15:36
  Voices for Voices, Justin Alan Hayes: Uh, I mean definitely was today.
• 15:40
  Voices for Voices, Justin Alan Hayes: Uh by doing that, it was like, okay, I'm doing I'm doing one, I'm focusing on one body part, and then the next day I'll f focus on another.
• 15:51
  Voices for Voices, Justin Alan Hayes: And again, if there's any times where I miss a block of time traveling, just being lethargic for a while, um I would have to miss pretty much a whole week to miss all the body parts, you know, biceps, triceps, shoulders, back, uh, chest, legs, you know, it it would it would have to be you know very close to a week uh to miss all those.
• 16:34
  Voices for Voices, Justin Alan Hayes: Whereas if I would miss one or two or three days, then that would just be three body parts, and then I would just pick up where I left off.
• 16:45
  Voices for Voices, Justin Alan Hayes: And so I would think in my mind, what was the first one I missed, and then I would do that that first day back?
• 16:51
  Voices for Voices, Justin Alan Hayes: What was the second one I missed, and then do that, and then just keep on, you know, uh utilizing that cycle, and then at some point I I might go backwards, you know.
• 17:03
  Voices for Voices, Justin Alan Hayes: We want to keep our muscles, you know, guessing.
• 17:10
  Voices for Voices, Justin Alan Hayes: So let's just say that every Monday uh I do biceps.
• 17:17
  Voices for Voices, Justin Alan Hayes: Well, it's gonna get old at some point.
• 17:22
  Voices for Voices, Justin Alan Hayes: So then I would switch it up, and you would switch it up, and and it also helps just again, it uh it's almost like just a little bit of a surprise to your muscles and my muscles of like, oh, we were doing this for on Mondays for a month, and now we're gonna do it on Tuesdays or Wednesdays.
• 17:51
  Voices for Voices, Justin Alan Hayes: Uh the reason I'm talking so much about this is because there's so much flexibility built in at the gym, a gym, or even if even if you're not going to the gym, Tai Chi, T A I C H I, uh, you can do those.
• 18:12
  Voices for Voices, Justin Alan Hayes: Uh don't need any weights, you can do those where you reside.
• 18:20
  Voices for Voices, Justin Alan Hayes: Uh that was a little bit of how I got started.
• 18:25
  Voices for Voices, Justin Alan Hayes: I was just I saw it on my Facebook or Facebook or Instagram feed, and I was like, I can do that.
• 18:33
  Voices for Voices, Justin Alan Hayes: And there was like maybe 30 different Tai Chi movements or exercises, and I only did a handful of them.
• 18:44
  Voices for Voices, Justin Alan Hayes: I do maybe one or two a day, and then I was like, you know what?
• 18:52
  Voices for Voices, Justin Alan Hayes: Maybe I can look at getting back to to the gym.
• 18:57
  Voices for Voices, Justin Alan Hayes: So on days where I'm maybe traveling and I still want to get some kind of a workout in, I could do just a Tai Chi exercise or two or three or one, and then I would still feel like I accomplished something that my body was in constant motion for a period of time.
• 19:25
  Voices for Voices, Justin Alan Hayes: So I think that flexibility is is big.
• 19:28
  Voices for Voices, Justin Alan Hayes: Uh having a jump rope, uh, I got a three-pound jump rope, so it's it's just a little bit heavier.
• 19:39
  Voices for Voices, Justin Alan Hayes: I I I guess I don't even know what a regular jump rope, you know, as far as you know, very light.
• 19:48
  Voices for Voices, Justin Alan Hayes: And and so my thought was, well, if I have that jump rope and I do Tai Chi, if I want, then I can do a workout at home, even if I am home and I'm not traveling and not away from a gym and not able to find one nearby.
• 20:12
  Voices for Voices, Justin Alan Hayes: Just gives you again that flexibility, those options, they are very helpful because it doesn't it doesn't make us get stuck in our ways the way it could it could do of oh like I said, oh it's Monday, and I gotta do you know the biceps.
• 20:40
  Voices for Voices, Justin Alan Hayes: And the other thing is to think about there's machines and then there's the free weights.
• 20:50
  Voices for Voices, Justin Alan Hayes: And so that's another way you can be flexible, and that's a little bit of what I did today, I actually um was uh where I think the first time during the trial that I was doing my biceps, I was my rotation included some free weights, so those are the ones where you know you you lift with one hand or and then you do the movements versus having a machine, and so it helps guide the movement.
• 21:38
  Voices for Voices, Justin Alan Hayes: Uh and so that's another way to be flexible, uh not like body flexible, but uh well, I guess in a way, uh but as far as what which way you work out your biceps, and so I think you know, changing that up of not being so rigid.
• 22:00
  Voices for Voices, Justin Alan Hayes: And structured in the workout, then that also can help the muscles.
• 22:09
  Voices for Voices, Justin Alan Hayes: Uh because they they could be thinking, and I know our muscles can't think, but you get it, you go where I'm going.
• 22:20
  Voices for Voices, Justin Alan Hayes: Where well we we were used to this workout, and now is done a couple of other variations, and and I think that's probably one of the other reasons why I like going to the gym.
• 22:40
  Voices for Voices, Justin Alan Hayes: I don't know why it's taken me this long to kind of at least think about getting back into again.
• 22:45
  Voices for Voices, Justin Alan Hayes: I'm only a weekend, so I can't, you know, the as far as you know, results and all that, it's gonna take a lot more time to get those.
• 22:57
  Voices for Voices, Justin Alan Hayes: Uh, so I can't say like, and I'm not nobody's perfect, and I'm definitely not perfect.
• 23:07
  Voices for Voices, Justin Alan Hayes: So the key is just not to not to worry about what others are doing.
• 23:12
  Voices for Voices, Justin Alan Hayes: It's easy to get, you know, look at others like, oh, they're lifting 20 pounds, or they're really lifting 40 pounds.
• 23:25
  Voices for Voices, Justin Alan Hayes: And like when I go, I'm just very focused.
• 23:28
  Voices for Voices, Justin Alan Hayes: I just try to keep my head down and and just I want to maximize my time, be efficient.
• 23:36
  Voices for Voices, Justin Alan Hayes: I don't want to be at the gym all day.
• 23:39
  Voices for Voices, Justin Alan Hayes: Um I I just want to get there, get my work done, and and take off.
• 23:48
  Voices for Voices, Justin Alan Hayes: Not to say I wouldn't have a conversation if I saw somebody I knew.
• 23:54
  Voices for Voices, Justin Alan Hayes: Uh, I'm just not one again, the this guess goes back to me being introverted.
• 24:01
  Voices for Voices, Justin Alan Hayes: The it I'm there for a mission, I'm there to work out, I'm there to complete exercises and lift weights and uh for whatever body part that it is that I'm doing, or maybe I do double up and next time I do biceps and triceps, I don't know.
• 24:26
  Voices for Voices, Justin Alan Hayes: It doesn't matter.
• 24:27
  Voices for Voices, Justin Alan Hayes: There's no somebody will tell you there's probably a right answer, uh, a wrong answer.
• 24:36
  Voices for Voices, Justin Alan Hayes: But as long as as long as you're happy with what you're doing, just moving the body around, that's all that matters.
• 24:50
  Voices for Voices, Justin Alan Hayes: Don't have to join a uh you know bodybuilding competition or you know the strong man, strong woman competitions.
• 25:00
  Voices for Voices, Justin Alan Hayes: You don't have to do that.
• 25:03
  Voices for Voices, Justin Alan Hayes: You can just be you, which is the whole deal, right?
• 25:07
  Voices for Voices, Justin Alan Hayes: We're just we're just individuals.
• 25:10
  Voices for Voices, Justin Alan Hayes: And and so I'm unique, you're new, you're unique, we're all unique.
• 25:18
  Voices for Voices, Justin Alan Hayes: So I'm gonna go at a workout one way, and you may go at another.
• 25:28
  Voices for Voices, Justin Alan Hayes: Uh I hadn't I haven't even, so I guess the one thing I haven't done, well, I've walked around the track, I guess like maybe one lap total each day.
• 25:45
  Voices for Voices, Justin Alan Hayes: Um, but there's an option to do that as well, as regular cardio equipment, you know, the stairmasters, the ellipticals, the treadmills, all the different the bikes, all all the all the different uh cardio equipment that's also there.
• 26:04
  Voices for Voices, Justin Alan Hayes: And so uh that's something that I I haven't done.
• 26:09
  Voices for Voices, Justin Alan Hayes: Uh and so I probably should you know work that into a schedule once or twice a week.
• 26:20
  Voices for Voices, Justin Alan Hayes: I don't I don't know.
• 26:22
  Voices for Voices, Justin Alan Hayes: I don't have to do it for half hour or an hour.
• 26:25
  Voices for Voices, Justin Alan Hayes: I could do maybe like just like a 10-minute light workout, like yeah, light workout just to kind of get my body warm.
• 26:34
  Voices for Voices, Justin Alan Hayes: Because I haven't been doing a great job of of stretching before uh I'm lifting, uh and and and cardio can help a little bit with that.
• 26:47
  Voices for Voices, Justin Alan Hayes: Uh so right there, I just found something I can get better at.
• 26:51
  Voices for Voices, Justin Alan Hayes: We can all get better.
• 26:54
  Voices for Voices, Justin Alan Hayes: Wow.
• 26:55
  Voices for Voices, Justin Alan Hayes: Time really flew on this episode.
• 26:58
  Voices for Voices, Justin Alan Hayes: Um whether you go to the gym, whether you don't go to the gym, doesn't matter.
• 27:03
  Voices for Voices, Justin Alan Hayes: Uh huh.
• 27:04
  Voices for Voices, Justin Alan Hayes: Do what makes you happy in life, makes you feel good about yourself.
• 27:11
  Voices for Voices, Justin Alan Hayes: That's all that's all that really matters.
• 27:13
  Voices for Voices, Justin Alan Hayes: And I just wanted to show real quick the the shirt I got on, I got one of these, but it's uh you can't tell purple voices for voices, so uh kind of like these.
• 27:29
  Voices for Voices, Justin Alan Hayes: I think I'm gonna have to get a couple more.
• 27:32
  Voices for Voices, Justin Alan Hayes: There we go.
• 27:35
  Voices for Voices, Justin Alan Hayes: So thanks for joining us.
• 27:36
  Voices for Voices, Justin Alan Hayes: We'll see you on another episode of the show.
• 27:40
  Voices for Voices, Justin Alan Hayes: Uh let everybody know about it.
• 27:42
  Voices for Voices, Justin Alan Hayes: We're we're doing the best we can, and we're helping a lot of people.
• 27:50
  Voices for Voices, Justin Alan Hayes: So we'll see you on another show.
• 27:52
  Voices for Voices, Justin Alan Hayes: Watch, listen, wherever you find your podcast.
• 27:55
  Voices for Voices, Justin Alan Hayes: And if you can give us that thumbs up, like, follow, subscribe, share, repost, reshare, reach out to contacts in your phone, let them know about the show.
• 28:08
  Voices for Voices, Justin Alan Hayes: We'd love to have some new followers, uh, some new new individuals uh watching and listening.
• 28:19
  Voices for Voices, Justin Alan Hayes: Because our goal is at the end of the day, uh, as part of the show, we want to reach and help at least three billion people over the course of my lifetime and beyond.
• 28:34
  Voices for Voices, Justin Alan Hayes: And I can't do that alone.
• 28:36
  Voices for Voices, Justin Alan Hayes: We can't do that as an organization alone.
• 28:38
  Voices for Voices, Justin Alan Hayes: So if you could help us out, that'd be awesome.
• 28:42
  Voices for Voices, Justin Alan Hayes: Take care, and we'll see you on another episode of the show.
• 28:46
  Voices for Voices, Justin Alan Hayes: Bye for now.