Latest / The You Project / #2095 The Science of Strength & Function - Kate Save

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#2095 The Science of Strength & Function - Kate Save · The You Project

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  Speaker 1: I'll get a team. It's Harps and Kate Kate save
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  Speaker 1: of course, Craig Harper. Of course. The name of the
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  Speaker 1: show is a You Project. It's a Thursday morning in
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  Speaker 1: the thriving metropolis of Melbourne. I'm going to say, thank
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  Speaker 1: you Jesus. It's not a thousand degrees, Oh my goodness,
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  Speaker 1: it's about a I don't know what is it? Twenty
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  Speaker 1: one degrees, it says on my computer, which is much
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  Speaker 1: more comfortable. How do you go in the heat, Kate?
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  Speaker 1: Are you any good? Or do you struggle?
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  Speaker 2: Let's put it this way. On that forty degree day
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  Speaker 2: whenever it was, I got home from work at quarter to.
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  Speaker 3: Nine at night and I was out of phone battery,
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  Speaker 3: but my watch notified me we are aware that your
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  Speaker 3: street has no power.
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  Speaker 4: We will put it back on. At four am. My
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  Speaker 4: kids come running out of the house, going, mom, the
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  Speaker 4: television is not working, and I'm like, you're kidding. So
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  Speaker 4: I get home on that forty degree night and there
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  Speaker 4: are no power, no.
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  Speaker 2: Air conditioning, no fans, no anything. So that wasn't great.
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  Speaker 2: And well worse than that, no batteries in the house,
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  Speaker 2: which means no torches. They had to get down the street,
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  Speaker 2: get some batteries and some torches, and.
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  Speaker 1: It was some fun, no, I imagine. But you think
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  Speaker 1: about this, right, like, for how long we've been around
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  Speaker 1: modern modern humans, for all of that whatever it is,
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  Speaker 1: three hundred thousand years, we never had apart from the
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  Speaker 1: last one hundred years, we didn't have any of this shit.
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  Speaker 1: And now we're all like me included, We're like, oh
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  Speaker 1: my god, like they didn't have anything. They just had
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  Speaker 1: fucking heat. Yeah, right, team, way back, we had a
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  Speaker 1: little kind of an echoey first minute or two because
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  Speaker 1: we had a few tech issues. But we think, you know,
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  Speaker 1: I'm the worst to tech. I think you're just slightly
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  Speaker 1: better than me, Kate, So between the two of us,
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  Speaker 1: this could be a technological train wreck. But let's hope.
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  Speaker 2: When was the last time you did a nineteen degree?
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  Speaker 2: You need that to work this stuff these days.
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  Speaker 1: Oh yeah, I know, I'm look for my age, I'm
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  Speaker 1: probably okay, but yeah, I'm it's not difficult to perplex me.
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  Speaker 1: Like sometimes I'll ring Melissa and I'll go, ah, it's broken.
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  Speaker 1: She goes, have you done this? And I go nah,
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  Speaker 1: And I do that and I go, oh, it's not broken.
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  Speaker 1: She's like see ya. It's like so annoying how she
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  Speaker 1: can even do it without looking at my computer? Yeah,
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  Speaker 1: she goes, Okay, go down in the bottom corner. There's
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  Speaker 1: one of these Oh no, there's not. No, there's not yeah,
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  Speaker 1: in the bottom corner next to the Oh, I go,
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  Speaker 1: oh there is too. Yeah, cool genius open that. And
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  Speaker 1: then there's there's this option. Oh yeah, so there is
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  Speaker 1: then click on that and I'm like yeah, and then
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  Speaker 1: she goes, now, choose that, and I go ah, But
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  Speaker 1: she does that like I've got everything in front of
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  Speaker 1: me where I can see it. But you know, but
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  Speaker 1: how much can she bench press? Though? Seriously? Like course,
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  Speaker 1: I mean, you know you're good at technology, but really,
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  Speaker 1: let's see you in the gym where it matters. How
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  Speaker 1: have you been What have you been up to?
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  Speaker 2: Oh, I've been doing some isolated muscle training recently, actually,
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  Speaker 2: so that's new for me.
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  Speaker 1: What does what does that mean? Tell the like, what
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  Speaker 1: is isolated muscle training? So I'm just to me, that's
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  Speaker 1: just isolation movements in the gym, single joint movements. What
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  Speaker 1: are you talking about?
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  Speaker 2: That is exactly it. So I found out I have
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  Speaker 2: stage four cartilage damage in both knees bakers in both
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  Speaker 2: knees and for Telemel tracking on one side. So then
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  Speaker 2: that basically meant no running. But I've gone and seen
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  Speaker 2: some great people and I've actually signed up at Keyser
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  Speaker 2: the you know, the physio kind of ye and all
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  Speaker 2: of their exercises are just single isolation because it's all
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  Speaker 2: for rehab and wow, they have a super different philosophy.
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  Speaker 2: So you only do one set of exercises for a
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  Speaker 2: maximum of ninety seconds to one hundred and twenty seconds.
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  Speaker 2: If you get past ninety, you lift the weight. But
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  Speaker 2: because you work the muscle to failure and I mean
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  Speaker 2: complete failure where you are a shaking mess and you
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  Speaker 2: cannot push the machine out, it is a really good
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  Speaker 2: feeling afterwards. You feel like you haven't done much at
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  Speaker 2: the time because each exercise you're only doing one set,
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  Speaker 2: but you walk out and your whole body has got
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  Speaker 2: the shakes.
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  Speaker 1: Wow. Different and so you know, the interesting thing about
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  Speaker 1: strength training, I don't know what we're going to talk
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  Speaker 1: about today, as we said before we press the go button.
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  Speaker 1: But interesting thing about the strength training is there are
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  Speaker 1: a myriad of ways to do it. You know, training
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  Speaker 1: for power training, for speed training, for hypertrophy training for
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  Speaker 1: core strength training, specifically to be better out of sport.
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  Speaker 1: You know, I need to be stronger in this plane
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  Speaker 1: of movement, but not just stronger, but to be able
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  Speaker 1: to generate more so relative to what's going on in Australia.
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  Speaker 1: To be able to hit my backhand better or quicker,
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  Speaker 1: or you know, control my hips and my glutes and
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  Speaker 1: my core while I'm rotating around this moving ball and
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  Speaker 1: all that stuff. But it's interesting like free weights, dumbbells,
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  Speaker 1: bar bells, kettle bells versus pin loaded. You know, I'm
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  Speaker 1: going to put a pin in a stack of weights
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  Speaker 1: and everything is fixed, so I don't have to balance
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  Speaker 1: the bar or the bar bell or the dumb bell.
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  Speaker 1: All I've got to do is push this thing on
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  Speaker 1: this chair generally that I'm sitting in, and then on
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  Speaker 1: top of that stuff like kaiser or Keyser and some
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  Speaker 1: hydro hydraulic stuff. There used to be a lot of that.
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  Speaker 1: Not so much anymore. Can I just ask? So when
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  Speaker 1: you're doing, say a leg extension for our listeners who
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  Speaker 1: don't know what that is, just pretend you're sitting on
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  Speaker 1: a chair like you probably are, and you just lift
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  Speaker 1: your foot up to be the same height as you need.
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  Speaker 1: So you take your leg, your lower leg, which is vertical,
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  Speaker 1: you bring it to horizontal and anatomically that's just called
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  Speaker 1: knee extension, or in the gym we would call it
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  Speaker 1: leg extension. Uh. When you do that on the way
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  Speaker 1: up as ecentric of course, muscle underload, and on the
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  Speaker 1: way down you'll generally lower it. Now with keyser, is
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  Speaker 1: there resistance both ways or just on the right, so
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  Speaker 1: that now is working quads on the way up and
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  Speaker 1: hamstrings and gastroc on the way down.
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  Speaker 2: Yeah. Yeah, then now you've got me thinking, hang on
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  Speaker 2: the obviously leg press is working both ways. They do?
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  Speaker 2: They have it loaded both ways.
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  Speaker 4: On the way up.
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  Speaker 2: No, they're controlling right your speed. So you're little. You
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  Speaker 2: actually use an app when you're in there, so it's
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  Speaker 2: and the app is saying move, move, move, hold hold
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  Speaker 2: hold move, move, move, hold, hold hold. So every little
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  Speaker 2: part of the movement is three seconds moving, three seconds
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  Speaker 2: holding at one end of the exercise, three seconds moving,
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  Speaker 2: three seconds holding at the other end of the exercise,
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  Speaker 2: which is quite different to your three seconds up three
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  Speaker 2: seconds down that you might do in the gym. And
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  Speaker 2: that I guess you're doubling the time under tension, and
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  Speaker 2: you're because you're in these pin looaded machines and everything
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  Speaker 2: is adjusted by two pounds, so super adjusted, and everything
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  Speaker 2: is adjusted to the range of motion. So if you
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  Speaker 2: have a back, knee hit problem or whatever, they only
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  Speaker 2: let you go as far as you have zero pain
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  Speaker 2: and then that's where they stop your range. So as
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  Speaker 2: you get better, you get better range. But it means
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  Speaker 2: there's no fear of going into something that you should
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  Speaker 2: be banned from doing because that caused the problem. You
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  Speaker 2: know that it exacerbated. But when you can do that
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  Speaker 2: movement in a really narrow range, you can build and strengthen.
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  Speaker 2: And that's kind of the part of the premise behind
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  Speaker 2: it is it's a way to get back to doing
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  Speaker 2: things that you used to be able to do that
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  Speaker 2: you can no longer do in a smart, pain free
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  Speaker 2: way to then use outside of the gym. And I
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  Speaker 2: think in the past I've never done any of this
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  Speaker 2: sort of I'm not a bicyc curls person. I'm not
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  Speaker 2: a single you know, I'd rather do compound exercises, do
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  Speaker 2: your squats and push ups and chin ups and whatever else.
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  Speaker 2: But it enables you to do those things better because
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  Speaker 2: wherever your weakness is, you're starting to strengthen. And for
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  Speaker 2: me it definitely glutes. But even on these machines that
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  Speaker 2: are supposed to isolate without their ex fizz or their phisios,
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  Speaker 2: there your body tries to cheat. Your hips try to
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  Speaker 2: tilt back instead of tilt under. For me, my feet
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  Speaker 2: try to always point up in the air so that
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  Speaker 2: I can use my calves or you know, use my
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  Speaker 2: lower leg instead my glutes to do abduct or adducter exercises,
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  Speaker 2: so they really tighten you in like you have belts
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  Speaker 2: in machines, so that they stop you being able to
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  Speaker 2: use any other muscles. And because you can do two
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  Speaker 2: pounds very very light increments, you can adjust all the
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  Speaker 2: way back down to week. You're not listening your traps
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  Speaker 2: or you're trepresiest for anyone who's listening around your neck.
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  Speaker 2: So if you're doing upper body, you might be doing
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  Speaker 2: a seated roll or a lap pull down, and you
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  Speaker 2: find you're always using your traps. Well, they can get
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  Speaker 2: it to the point where you reduce it down so
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  Speaker 2: precisely that you're not using the wrong muscle groups and
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  Speaker 2: you're actually only getting the muscle groups at a week.
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  Speaker 1: Yeah, that's interesting. I mean when you travel around gyms
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  Speaker 1: and you just watch people train, this is not an
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  Speaker 1: indictment or an insult because it's very natural that we
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  Speaker 1: compensate or we cheat, not consciously cheap, we cheat. So
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  Speaker 1: if you watch someone doing I'm just trying to keep
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  Speaker 1: it simple for our non weight training listeners. But let's
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  Speaker 1: say you do something like an upright row where you
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  Speaker 1: hold the bar bell a straight bar or what they
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  Speaker 1: call an easy bar or a Z bar pretty much
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  Speaker 1: in front of a groin. Like that's your starting position,
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  Speaker 1: and you're holding the bar and then you pull your
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  Speaker 1: elbows higher than your wrists and you pull the bar
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  Speaker 1: up under your chin. Now, if you get a moderate
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  Speaker 1: weight so that the teaching chees, bend your knees a
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  Speaker 1: little bit, bend your hips a little bit, and keep
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  Speaker 1: the knees and the hips at that angle. We don't
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  Speaker 1: want you standing straight up like a board because we
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  Speaker 1: want to protect your lower back. So there's a little
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  Speaker 1: bit of flexion and your hips, a little bit of
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  Speaker 1: flexion in your knees, you know. But then what happens
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  Speaker 1: is people get to the point where now it's hard. Well,
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  Speaker 1: now they start raising their calves. And now they start
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  Speaker 1: bending and straightening their knees and bending and straightening their hips.
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  Speaker 1: And now they take what should be a pretty controlled
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  Speaker 1: movement and make it a far less controlled movement. And
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  Speaker 1: our natural tendency unconsciously is to when something gets hard,
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  Speaker 1: bringing other muscle groups to make it easier. And like
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  Speaker 1: the amount of obviously I owned gyms for over quarter
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  Speaker 1: of a century and all the other shit, right, but
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  Speaker 1: the amount of people that like often dudes, because dudes
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  Speaker 1: are dumb. Some dudes are dumb in the gym, some
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  Speaker 1: are not. But that would go in and say, all right,
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  Speaker 1: and they're benching, for example, everyone knows what a bench
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  Speaker 1: press is, but they're bench pressing one hundred kilos for
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  Speaker 1: three terrible reps, right, And what they're doing is they're
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  Speaker 1: lifting it off the rack. They're bringing it halfway to
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  Speaker 1: their chest rather than all the way. And then they're
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  Speaker 1: lifting their ass way off the bench, their heels off
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  Speaker 1: the ground. They're squirming like a fucking squid on a beach, right.
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  Speaker 1: Their head's going all over the joint, their shoulders are
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  Speaker 1: going up, you know, and then they grind out three
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  Speaker 1: terrible reps with terrible form. All they're doing is stroking
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  Speaker 1: their own ego, trying to look good in front of others.
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  Speaker 1: They're increasing drastically their risk of injury. And I would
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  Speaker 1: go up and I'd say, I will give you one
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  Speaker 1: thousand dollars if you can do one rep to your chest,
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  Speaker 1: pause it for two seconds, Do not lift your ass,
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  Speaker 1: do not lift your heels off the ground, do not
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  Speaker 1: squirm under the bar. Just lift the same weight that
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  Speaker 1: you were just doing, and do one perfect rep. And
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  Speaker 1: I never lost my money, right, yes, right, so, and
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  Speaker 1: then I would say, this is what I want you
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  Speaker 1: to do. Put on sixty kilos and do eight perfect
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  Speaker 1: reps for me, And often they couldn't. So the dude
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  Speaker 1: that was doing one hundred terrible reps can't do eight
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  Speaker 1: perfect reps on sixty percent of the weight. So we
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  Speaker 1: have to get ego out of it, and we have
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  Speaker 1: to realize, like what is actually safe. But also you
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  Speaker 1: can train intensely but safely, you know, and your muscles
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  Speaker 1: don't count or recognize, oh, this is a twenty versus
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  Speaker 1: a thirty kilo kettlebell or whatever. All your muscle does
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  Speaker 1: is adapt to the stress that you put on it.
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  Speaker 1: And so trying to you know, even like people don't
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  Speaker 1: realize I'll shut up after this, I shouldn't start talking
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  Speaker 1: about weight training. But I don't really do it that
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  Speaker 1: much on here, but obviously it's my pet area, one
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  Speaker 1: of them.
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  Speaker 2: Well, people, everyone should be weight training, so I think
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  Speaker 2: it's a relevant conversation. If you're not, you should be.
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  Speaker 1: So exactly so, even thinking about so, let's say back
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  Speaker 1: to the upright road, where you're pulling it from your
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  Speaker 1: groin and you're pulling it up the front of your body,
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  Speaker 1: elbows higher than your wrists, and you're pulling it up
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  Speaker 1: under your chin or up to your chest or whatever.
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  Speaker 1: So when you're bringing it up, that's concentric. I'm not
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  Speaker 1: teaching you anything because you're an excise physiologist, but for
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  Speaker 1: our listeners, right, so, pulling it up it's an upright rod.
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  Speaker 1: That's the concentric or the pulling hard part or the
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  Speaker 1: working hard part. Then you lower it, well, that's called eccentric. Now, eccentrically,
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  Speaker 1: we are about one hundred and fifty percent stronger than concentrically, right,
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  Speaker 1: So what that means is if you can genuinely bench
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  Speaker 1: press one hundred kilos, well, you could probably lower one
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  Speaker 1: hundred and fifty kilos. That is, control it down. So
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  Speaker 1: what people fail to recognize is that you should be
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  Speaker 1: working equally hard on the concentric and eccentric phases of
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  Speaker 1: the movement. So rather than you know it's like you
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  Speaker 1: see someone do a barbell curl. They curl it up
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  Speaker 1: from the front of their quads up under their chin
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  Speaker 1: in maybe one or two seconds, and then it essentially
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  Speaker 1: falls back to the starting position. So for those of
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  Speaker 1: you who do curls, dumbbell, barbells, z bar, cable, whatever
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  Speaker 1: it is, try this next time you do a curl
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  Speaker 1: or a set of curls. On the way up, however
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  Speaker 1: long it takes two or three seconds on the way down,
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  Speaker 1: dub double it. So if it's two seconds up, it's
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  Speaker 1: four seconds down. Now that's six seconds per rep. If
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  Speaker 1: you do a set of twelve, that's seventy two seconds
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  Speaker 1: under load time under tension. That fucking kills. Whereas the
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  Speaker 1: average person will do twelve reps in twenty seconds and
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  Speaker 1: put the bar down. So even if you use the
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  Speaker 1: same weight, the same resistance, but you slow down the
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  Speaker 1: time under load drastically, you increase the intensity safely because
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  Speaker 1: there's no swinging, you're not using extra weight. You increase
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  Speaker 1: the intensity, which means you increase the adaptive response, which
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  Speaker 1: means you increase the gains, which means you increase the
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  Speaker 1: outcome and function all just doing the same exercise in
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  Speaker 1: a different way.
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  Speaker 2: And if we relate that to a pinloaded exercise to
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  Speaker 2: anyone who's using machines in the gym, the key part
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  Speaker 2: there obviously they're going coming up and coming down, but
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  Speaker 2: actually holding at a point where you are not locked
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  Speaker 2: out and on a machine, this is easy because you
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  Speaker 2: don't want the white plates to touch when you come
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  Speaker 2: back down. So if you hold at that point for
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  Speaker 2: three seconds, move for three seconds, hold at the highest
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  Speaker 2: point without locking out, hold for three seconds, then lower,
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  Speaker 2: you're actually twelve seconds. So yeah, twelve seconds under tension
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  Speaker 2: for every single rep. And I think that for me
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  Speaker 2: is probably the reason why I'm finding this so much
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  Speaker 2: more effective for those weaker muscles. And you said something
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  Speaker 2: early on that we don't think we're cheating or we
• 16:44
  Speaker 2: don't mean to cheat. Well, I sit there thinking, okay,
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  Speaker 2: I could probably get three more out, but then I
• 16:51
  Speaker 2: can feel my toes sticking up in my shoes. To
• 16:55
  Speaker 2: try and use different muscles in my leg or I
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  Speaker 2: can feel my back lightly arch so I can get
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  Speaker 2: a bit more power from other muscle groups. So I
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  Speaker 2: think we do know, but we don't stop moving and
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  Speaker 2: try and make it harder because naturally our body wants
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  Speaker 2: to do take the easiest path. So it's a real
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  Speaker 2: conscious decision on your last one or two reps when
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  Speaker 2: you're fatigued to make it harder for yourself by really
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  Speaker 2: relaxing the muscles that shouldn't be working when you're doing
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  Speaker 2: these single muscle focus exercises. And I think that's where
• 17:35
  Speaker 2: you get that uncontrollable shake, because it's that weak muscle
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  Speaker 2: that's under that huge tension that doesn't usually activate.
• 17:44
  Speaker 1: Yeah, yeah, I agree. And I think also it's probably
• 17:48
  Speaker 1: important to point out to people that when you're doing
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  Speaker 1: what Cat's doing, which is trying to isolate a particular
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  Speaker 1: muscle or muscles through the course of the session, you're
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  Speaker 1: doing that for a reason, right. But then out in
• 18:01
  Speaker 1: the real world, when you pick the suitcases out of
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  Speaker 1: the back of the car and then you carry the
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  Speaker 1: suitcases up to the check encounter, you don't need to
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  Speaker 1: be doing that because you're using you know, like you're
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  Speaker 1: using a functional technique. Where well, of course you're going
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  Speaker 1: to use your traps. Of course you're going to lose
• 18:21
  Speaker 1: use your glutes and your core muscles. Of Course, you're
• 18:24
  Speaker 1: going to use your biceps when you bend your elbow,
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  Speaker 1: because that's what biceps do, they bend the elbow. Of
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  Speaker 1: Course you're going to use your triceps eccentrically when you're
• 18:32
  Speaker 1: lower it because you're now extending. So it's a really
• 18:36
  Speaker 1: integrated and natural system. But I think when you're in
• 18:39
  Speaker 1: a gym and you go, you know what, Like I
• 18:43
  Speaker 1: had to address a big issue that I had, which
• 18:46
  Speaker 1: was an upper back lower back in balance. So my
• 18:48
  Speaker 1: lat's are romboids, so all the muscles around my back,
• 18:51
  Speaker 1: upper back, everyone were for me for my potential about
• 18:56
  Speaker 1: nine out of ten, nine and a half out of
• 18:58
  Speaker 1: ten for my we're not talking about mister Olympia, but
• 19:01
  Speaker 1: I'll fatty harps. But my lower back that I neglected,
• 19:06
  Speaker 1: I trained it, but I didn't train it as well,
• 19:09
  Speaker 1: was relatively a four. So whenever I got injured, guess
• 19:13
  Speaker 1: what I got Live back injuries, you know, and guess what.
• 19:16
  Speaker 1: Live back training not sexy, not fun, not convenient, not
• 19:20
  Speaker 1: all that shit, right, And I can't.
• 19:22
  Speaker 2: Lift as much weight or anything either, so it's less satisfying.
• 19:27
  Speaker 2: I am exactly the same. I've actually got fatty infiltrait
• 19:31
  Speaker 2: in the muscles of my lower back because they do
• 19:34
  Speaker 2: not activate, so they're lazy even though we use them,
• 19:40
  Speaker 2: they're lazy, whereas the same thing with the upper back.
• 19:42
  Speaker 2: With you much stronger in the upper back, but when
• 19:45
  Speaker 2: you have an MRI and you can actually see fatty
• 19:48
  Speaker 2: infiltrait only in that very lower section, I'm like, wow,
• 19:53
  Speaker 2: they actually just completely switch off. And that's where for
• 19:58
  Speaker 2: me it was walking down down the stairs. Obviously, when
• 20:02
  Speaker 2: you're walking down the stairs using every part of your legs,
• 20:05
  Speaker 2: but because I wasn't my VMO so vastest medialists, so
• 20:10
  Speaker 2: that one of the four quadrucept muscles on the inside
• 20:13
  Speaker 2: of the leg was weak and my ITB on the
• 20:19
  Speaker 2: outside of the legs was tight, I would use the
• 20:23
  Speaker 2: outsides of the legs, which made my knees point the
• 20:27
  Speaker 2: wrong direction and my weak inside part of the leg
• 20:31
  Speaker 2: wasn't activating, which is just literally worn down my kneecap.
• 20:34
  Speaker 2: I've got no heartleage left on the kneecap, and the
• 20:37
  Speaker 2: started boss to arthritis because when I walked down the stairs.
• 20:41
  Speaker 2: My glutes aren't turning on properly. My VMO is an activating.
• 20:46
  Speaker 2: So these isolation muscles. I did three sessions at the
• 20:51
  Speaker 2: Kaiser gym. I walked. I got up on a Monday
• 20:55
  Speaker 2: morning and went downstairs to get my coffee and I
• 20:58
  Speaker 2: came back up and I went hang on. I didn't
• 21:00
  Speaker 2: feel my knees after three sessions, I did not feel
• 21:03
  Speaker 2: my knees walking down the stairs.
• 21:05
  Speaker 1: So yeah, it was that's amazing.
• 21:08
  Speaker 2: Really really quick change. So I've got a long way
• 21:12
  Speaker 2: to go, but yeah, very quick.
• 21:17
  Speaker 1: And also let me point let me point out everyone
• 21:20
  Speaker 1: I have. I don't know if Kata's I don't think so,
• 21:23
  Speaker 1: but I have no affiliation with Kays. It's starting to
• 21:25
  Speaker 1: sound like an ad. Yeah right, it's starting to I'm going, Oh,
• 21:30
  Speaker 1: by the way, this is not an infomercial for them.
• 21:32
  Speaker 1: I've never set foot in a center. That doesn't mean
• 21:34
  Speaker 1: I don't think it's I have no opinion, but I've
• 21:37
  Speaker 1: heard good things, right, And anyone can.
• 21:39
  Speaker 2: Use these gym, these machines in a gym, anyone can
• 21:42
  Speaker 2: do a single loaded exercise energy.
• 21:46
  Speaker 1: And I think this is the point is that we
• 21:48
  Speaker 1: understandably we don't really understand what's going on in our
• 21:52
  Speaker 1: body because we're not. We're not we're probably not tuning
• 21:55
  Speaker 1: in enough, which we can tune in more, that's optional,
• 21:58
  Speaker 1: but we don't really understand. Oh you know quad muscles.
• 22:02
  Speaker 1: Oh quad, there's four yeah, yeah, yeah, there's four different
• 22:05
  Speaker 1: that it's actually not that big thing on the front
• 22:07
  Speaker 1: of your leg there, that that's not a muscle. That's
• 22:11
  Speaker 1: four muscles, you know. And so yeah, when you have
• 22:14
  Speaker 1: one muscle that's relatively stronger on one side than the
• 22:18
  Speaker 1: comparable muscle on the other side, then that's going to
• 22:21
  Speaker 1: create a pateeller tracking problem, which you've got, you know.
• 22:25
  Speaker 1: And then instead of the teller sitting where it should,
• 22:27
  Speaker 1: it slit sits slightly probably in your.
• 22:29
  Speaker 2: Career cap for people.
• 22:30
  Speaker 1: Yeah, yep, yep, knee cap yep, sorry apps, sorry everyone. So,
• 22:36
  Speaker 1: if it's on your left side, then your teller or
• 22:38
  Speaker 1: kneecap's pulling left. If it's on your right, it's pulling
• 22:41
  Speaker 1: right because the it b leo tibial band, which also,
• 22:45
  Speaker 1: just to confuse you, isn't one of the quads.
• 22:49
  Speaker 2: But people will know what this is if anyone's ever
• 22:52
  Speaker 2: laid on a foam roller on their side the pain
• 22:55
  Speaker 2: you go through the roof if you roll over or
• 22:59
  Speaker 2: it b and it's tight. And I think I know
• 23:01
  Speaker 2: why mine's tight because the phone roller sits in the
• 23:04
  Speaker 2: corner and I look at it and I go, you
• 23:06
  Speaker 2: are torture beyond torture. I will never get on you again.
• 23:09
  Speaker 2: And that's exactly what I need.
• 23:11
  Speaker 1: That's so true, dude, because think about how many people
• 23:15
  Speaker 1: go to do to the gym and do the stuff
• 23:17
  Speaker 1: they like, not the stuff they need.
• 23:19
  Speaker 2: Yes, yes, And I hate the glutes stuff because I cheat,
• 23:24
  Speaker 2: like you know, and who wants to isolate the thing
• 23:26
  Speaker 2: that's weak and hurts when you use it, like the
• 23:30
  Speaker 2: phone roller. Who wants to lay on something that is
• 23:32
  Speaker 2: like getting elbows of forty people and putting their full
• 23:38
  Speaker 2: body weight on and then rolling in little circles like
• 23:42
  Speaker 2: it hurts.
• 23:43
  Speaker 1: Yeah? Fuck that. How you know what I'm hopeless at.
• 23:48
  Speaker 1: So my quads and for my age, my quads are
• 23:50
  Speaker 1: not bad. I train my legs twice a week. My
• 23:55
  Speaker 1: glutes are not as good, but they're all right. Plus
• 23:58
  Speaker 1: the fact that I walk ten kilometers a day doesn't
• 24:00
  Speaker 1: hurt my leg strength, not that that's strength training, but
• 24:04
  Speaker 1: the fact that I move so much helps function. But
• 24:07
  Speaker 1: you know the ab ad machine, the abduction adduction machine. So, folks,
• 24:13
  Speaker 1: this is where you sit in a thing. I'm not
• 24:17
  Speaker 1: going to be graphic, but it could. It almost looks gynecological.
• 24:22
  Speaker 2: This thing, right, the leg opener and the leg.
• 24:24
  Speaker 1: Closer, yes, and so on. So what you do is
• 24:29
  Speaker 1: essentially you sit in there, you put one leg in
• 24:31
  Speaker 1: this kind of looks like a cup holder, but it's
• 24:34
  Speaker 1: a leg holder on each side, and then you open
• 24:38
  Speaker 1: your legs out, which is called abduction abduction, and then
• 24:43
  Speaker 1: you're using the muscles on the outside of your legs
• 24:46
  Speaker 1: for a more accurate description, and then you bring it
• 24:49
  Speaker 1: back in also under load against resistance. That's called add adduction. Well,
• 24:55
  Speaker 1: we all need to train our abductors and adductors, but
• 24:58
  Speaker 1: almost none of us do. Well, we don't have to,
• 25:00
  Speaker 1: but it's not a bad idea. Right. Oh, I'm so weak.
• 25:05
  Speaker 1: I'm sorry.
• 25:06
  Speaker 2: That was what I was complaining about to start with.
• 25:08
  Speaker 2: When I said so as it got hard, right, what
• 25:11
  Speaker 2: I did is pointed my toes up to the ceiling
• 25:14
  Speaker 2: so I could use my carbs to squeeze this thing
• 25:16
  Speaker 2: in instead of my inner thighs. And then on the
• 25:20
  Speaker 2: way out as I was doing it as well, I
• 25:26
  Speaker 2: used the top of my thighs, my cords it was
• 25:29
  Speaker 2: strong to open it out instead of using the glute,
• 25:32
  Speaker 2: and so I knew I was cheating, But God, it
• 25:36
  Speaker 2: hurts so much that you really need to stop and
• 25:42
  Speaker 2: pause and take some load off, I think, to be
• 25:46
  Speaker 2: able to get it to the point where you know
• 25:49
  Speaker 2: that you are isolating those inner thighs or those outer
• 25:52
  Speaker 2: thighs without recruiting any of the lower back, or using
• 25:58
  Speaker 2: your feet as lead, or using the top of your thighs.
• 26:02
  Speaker 2: And the other thing I found with the abductor ab one,
• 26:06
  Speaker 2: when you squeeze it in, if you can hold and
• 26:09
  Speaker 2: make the plates touch or your legs touch for like
• 26:13
  Speaker 2: three to five seconds, you won't be able to do
• 26:16
  Speaker 2: very many of them, whereas if you just clap them
• 26:20
  Speaker 2: and then go back out clap them, you could go
• 26:23
  Speaker 2: all day. So you've got to really hold that squeeze.
• 26:26
  Speaker 2: And the same as the adductor one, when you push
• 26:29
  Speaker 2: out to the furthest point, if you want to activate
• 26:31
  Speaker 2: the glutes, you turn your feet out to the side
• 26:35
  Speaker 2: and then those poor little glutes don't know what's going on,
• 26:38
  Speaker 2: Whereas if you keep your feet forward, or even turn
• 26:41
  Speaker 2: them in. You won't use the glutes as much, so
• 26:43
  Speaker 2: turn them all the way out and you'll find you
• 26:49
  Speaker 2: really isolated and they burn.
• 26:53
  Speaker 1: It's so funny when you're like me, You've been training
• 26:55
  Speaker 1: a thousand years and the gym's your natural habitat, and
• 26:59
  Speaker 1: then you go do something that you should probably do
• 27:03
  Speaker 1: more of. Right, So a full disclosure, because I'm still
• 27:05
  Speaker 1: human and emotional. I try to be as strategic and
• 27:08
  Speaker 1: logical as I can, you know, and I tend to
• 27:13
  Speaker 1: do most muscle groups two days a week or thereabouts,
• 27:16
  Speaker 1: you know, split it up, split routurne. The other day
• 27:18
  Speaker 1: I went, I never really like my abs are quite strong,
• 27:23
  Speaker 1: because I do a lot of things that involve abs,
• 27:26
  Speaker 1: you know, like when I do tricep pushdowns with a
• 27:30
  Speaker 1: rope on a pulley, I do them either facing away
• 27:34
  Speaker 1: from the weight stack or towards the weight stack. But
• 27:36
  Speaker 1: either way, I'm on my knees and I'm in that
• 27:39
  Speaker 1: almost a kind of spinal flexion. I am in some
• 27:45
  Speaker 1: spinal flection which requires app contraction. Blah blah blah blah blah. Anyway,
• 27:49
  Speaker 1: the other day I was thinking, I don't really train
• 27:52
  Speaker 1: my lower abs much, I'm going to go do some
• 27:54
  Speaker 1: hanging leg races. Now, hanging leg races everyone. You can
• 27:59
  Speaker 1: do them a couple of ways. So the easy way
• 28:02
  Speaker 1: is you just well easy, You hold onto a chin
• 28:05
  Speaker 1: up bar, you hold your body weight. That's something we'll
• 28:07
  Speaker 1: talk about in a moment, just holding your body weight.
• 28:11
  Speaker 1: So you hold your body weight, and then you can
• 28:13
  Speaker 1: either just bend your knees and kind of almost like
• 28:16
  Speaker 1: crunch your knees up to your waist, or you can
• 28:20
  Speaker 1: lift your legs with straight legs up to about belly
• 28:24
  Speaker 1: button level, so your upper body is vertical hanging and
• 28:29
  Speaker 1: your lower body is horizontal out at ninety degrees to
• 28:34
  Speaker 1: your upper body. Well fucking he fuck my, oh my god,
• 28:40
  Speaker 1: because I don't think I've done them for three years
• 28:43
  Speaker 1: and I felt like somebody had done abdominal surgery on
• 28:49
  Speaker 1: me overnight when I got up. And yeah, I've since
• 28:53
  Speaker 1: done it again and it was not as horrendous, but yeah,
• 28:56
  Speaker 1: I've got it.
• 28:57
  Speaker 2: And that range of motion is so because you're all
• 29:01
  Speaker 2: the way from the bottom to the top of the abs,
• 29:04
  Speaker 2: you're working them, rather than that more shallow range when
• 29:07
  Speaker 2: you're inflection already, and it's a bit more isometric, so
• 29:11
  Speaker 2: you're just holding it there. But when you're doing that
• 29:13
  Speaker 2: lead range that whole toolso or the Yeah, really hard.
• 29:19
  Speaker 2: And I'm sure if you've got big quads, you've got
• 29:21
  Speaker 2: a heavy lower body to have that hanging off just
• 29:24
  Speaker 2: your abs is a lot of mention.
• 29:28
  Speaker 1: Also, one thing I was going to talk about. And
• 29:32
  Speaker 1: then you go wherever you want to go. It seems
• 29:33
  Speaker 1: like we're talking about strength raining today. We did not
• 29:35
  Speaker 1: plan this, but fuck it. I like the conversation is, so,
• 29:40
  Speaker 1: when you do any movement, there's part of the movement
• 29:45
  Speaker 1: in the concentric phase, when you're actually doing the work
• 29:48
  Speaker 1: like pulling the weight or pushing the weight the concentric
• 29:52
  Speaker 1: bit rather than resisting the weight as it naturally goes
• 29:56
  Speaker 1: back to its starting position whatever that was. But there's
• 29:59
  Speaker 1: there's a the point where you are the movement is easier.
• 30:05
  Speaker 1: I'll explain this with a practical example. So for example,
• 30:09
  Speaker 1: when you do bench press, you lift it off the rack,
• 30:13
  Speaker 1: you're on your back, you lift the let's say just
• 30:15
  Speaker 1: the bar whatever it is, or whatever the weight is.
• 30:17
  Speaker 1: You lift it off, and then you bring it down. Now,
• 30:20
  Speaker 1: the first let's say between the top of the movement
• 30:22
  Speaker 1: and your chest. The bottom of the movement is let's
• 30:25
  Speaker 1: say that's one hundred, one hundred range of movement out
• 30:28
  Speaker 1: of one hundred. So as you bring it down, it's easy.
• 30:31
  Speaker 1: It's easy because you've got what's called a biomechanical advantage
• 30:35
  Speaker 1: right now. The lower that you come, even though it's
• 30:38
  Speaker 1: the same weight, the heavier in inverted commas it becomes.
• 30:43
  Speaker 1: So let's say you've brought it down ten centimeters, it's
• 30:47
  Speaker 1: very easy to push it back to the top, same weight,
• 30:50
  Speaker 1: same arm, same person. You bring it down twenty centimeters,
• 30:54
  Speaker 1: it's harder, even though it's the same weight, because you're
• 30:57
  Speaker 1: now at a biomechanical disadvantage. It is literally requires more strength.
• 31:02
  Speaker 1: Then you bring it all the way down to your
• 31:04
  Speaker 1: chest right and then you've got to get it. So generally,
• 31:08
  Speaker 1: with like a lot of exercises, people are weaker if
• 31:12
  Speaker 1: we look at the totality of the range being one hundred.
• 31:16
  Speaker 1: Usually towards the end of the whole movement, the last
• 31:19
  Speaker 1: kind of thirty to fifty is where they struggle. So
• 31:24
  Speaker 1: here's my suggestion, boys and girls. If that's you and
• 31:27
  Speaker 1: you go, oh, it's easy up here, but it's hard
• 31:30
  Speaker 1: down here. Lower the weight maybe by half and only
• 31:34
  Speaker 1: do the bottom half, So only do the hard bit.
• 31:38
  Speaker 1: So one of the things I used to do with powerlifters, bodybuilders,
• 31:43
  Speaker 1: AFL players, lots of elite athletes is we do normal
• 31:48
  Speaker 1: bench but once a week or once every ten days,
• 31:50
  Speaker 1: maybe we would just do the bottom half of the
• 31:53
  Speaker 1: movement where it is hardest, where you have the least
• 31:57
  Speaker 1: biomechanical advantage. And so what you're doing is that bottom
• 32:02
  Speaker 1: fifty percent, especially thirty percent maybe where it's real hard.
• 32:06
  Speaker 1: You're getting that area stronger because once you get past
• 32:10
  Speaker 1: a point, you can just lock out, you know what
• 32:12
  Speaker 1: I'm saying. So it's like identifying any weakness, not even
• 32:17
  Speaker 1: exercise to exercise, but even range of movement within the
• 32:21
  Speaker 1: same exercise, where lots of guys who were stuck. Virtually
• 32:25
  Speaker 1: everyone who fails on bench press fails at the bottom,
• 32:29
  Speaker 1: virtually everyone people rarely fail at the top of the movement,
• 32:33
  Speaker 1: do you know what I'm saying? In other words, they
• 32:35
  Speaker 1: have to give up at the bottom. The amount of
• 32:38
  Speaker 1: barbells that I have pulled off mainly men where the
• 32:42
  Speaker 1: bars stuck on their chest because they just crash and burn.
• 32:46
  Speaker 1: So that's another idea, And you can it's like even
• 32:50
  Speaker 1: doing say a body weight squat. This is a very
• 32:52
  Speaker 1: easy to test and easy to do. Let's say you're
• 32:55
  Speaker 1: doing a body weight squat. Let's say you've got your
• 32:57
  Speaker 1: hands out in front of you, say, parallel to the grind,
• 33:00
  Speaker 1: one hand on top of the other maybe, and then
• 33:03
  Speaker 1: you go into a squat. So you stick your bum
• 33:05
  Speaker 1: out and back, you go down, Your knees go forward,
• 33:08
  Speaker 1: your ass goes back, and now you bring your ass
• 33:11
  Speaker 1: down to be about the same level as your knees,
• 33:14
  Speaker 1: which we would call that roughly parallel size. Roughly parallel. Now,
• 33:19
  Speaker 1: if your knees are okay, go a tinme it. By
• 33:21
  Speaker 1: the way, all this is not medical advice. This is
• 33:24
  Speaker 1: us talking about training. So if you've got issues, see
• 33:26
  Speaker 1: a doctor, right, But all things being equal, take your
• 33:30
  Speaker 1: ass a tiny bit lower than your knees, like an inch,
• 33:33
  Speaker 1: a couple of centimeters, and then come back up, but
• 33:36
  Speaker 1: only half and then go back down. Do not straighten up.
• 33:40
  Speaker 1: Keep your legs under because what happens with most people
• 33:43
  Speaker 1: at the top of the squad, their knees lockout, their
• 33:46
  Speaker 1: quads switch off. Everything switches off. So now everything's not underload,
• 33:50
  Speaker 1: it's relaxed. What's holding you up is your skeleton, not
• 33:54
  Speaker 1: your muscles. So when you do that, just say, for example,
• 33:58
  Speaker 1: this is one of many examples, but you do that
• 34:00
  Speaker 1: squat and you slow it down and you reduce the
• 34:04
  Speaker 1: range of movement by half, and you're only doing the
• 34:07
  Speaker 1: bottom half you would do, say maybe you can normally
• 34:11
  Speaker 1: bang out forty bodyweight squats, you would struggle to do
• 34:14
  Speaker 1: fifteen this way, even though you're only doing way less
• 34:18
  Speaker 1: reps and you're only doing half the movement. But because
• 34:21
  Speaker 1: there is no recovery, it is total time under tension
• 34:24
  Speaker 1: all the time. Yeah. So I love shit like that.
• 34:27
  Speaker 2: Yeah, And that takes me back to the leg press machine,
• 34:32
  Speaker 2: where it's safe if it's pin loaded. So don't do
• 34:36
  Speaker 2: this on a free weight leg press. But when it's
• 34:39
  Speaker 2: pin loaded, if you reduce your range in the middle
• 34:44
  Speaker 2: of it, you can go to failure and literally to
• 34:47
  Speaker 2: the point where your legs shake so much that they fail.
• 34:50
  Speaker 2: And you're not going to get hurt on a pin
• 34:52
  Speaker 2: loaded machine, So you can reduce that range. And I
• 34:56
  Speaker 2: think this is the whole thing where I felt so
• 34:59
  Speaker 2: so to this training because the weight was definitely less
• 35:04
  Speaker 2: than what I would leg press on a free loaded machine,
• 35:09
  Speaker 2: but reducing that range to that little middle part where
• 35:13
  Speaker 2: you don't straighten your legs and you don't come all
• 35:16
  Speaker 2: the way in where you could actually sort of take
• 35:18
  Speaker 2: a bit of a break and lean up against your
• 35:21
  Speaker 2: body just doing that middle part. So it hurts, doesn't it.
• 35:27
  Speaker 1: Yeah?
• 35:28
  Speaker 2: Going back to fitness and exercise, I know what else
• 35:31
  Speaker 2: is new. I did fitness testing the other week with
• 35:36
  Speaker 2: that ever lab program, and I mean VO two max testing,
• 35:41
  Speaker 2: max group strength testing, max push up test, a jump
• 35:46
  Speaker 2: test which I dismally failed, but the others I blew
• 35:51
  Speaker 2: myself away at how mentally strong I was. I don't
• 35:56
  Speaker 2: think I'm as physically strong as I am mentally strong
• 35:59
  Speaker 2: that I would not give up on the VO two Max.
• 36:02
  Speaker 2: My you know, my devices tell me it's about forty seven.
• 36:06
  Speaker 1: I tell what tell people what votwo max is.
• 36:09
  Speaker 2: Ah, So you're it's a maximum amount of oxygen per
• 36:14
  Speaker 2: kilo per minute that your body can take in the
• 36:18
  Speaker 2: way that you test. This could either be on a
• 36:21
  Speaker 2: stationary bike or on a treadmill. You wear an ox
• 36:25
  Speaker 2: You wear a mask, and that mask captures all of
• 36:29
  Speaker 2: your oxygen and carbohydrate and your mix of that, and
• 36:35
  Speaker 2: with that mask on your face as you're increasing your
• 36:40
  Speaker 2: incline on the treadmill. Incline increases the most like you're
• 36:44
  Speaker 2: you're going from don't quote me on the Bruce protocol,
• 36:47
  Speaker 2: but whether it's twelve percent incline to then fourteen or
• 36:51
  Speaker 2: sixteen percent to twenty percent, your speed is only going
• 36:56
  Speaker 2: up slightly. You might be walking at four kilometers and
• 36:59
  Speaker 2: then it's six or and then you get to a
• 37:02
  Speaker 2: twitch eight kilometers on I think it was a sixteen
• 37:05
  Speaker 2: percent incline. You can try and walk it, but you
• 37:08
  Speaker 2: kind of need to jog it because it's so steep.
• 37:11
  Speaker 1: Oh yeah, and you can't. The average person definitely couldn't
• 37:14
  Speaker 1: walk at eight kilometers on that endcline. Yeah.
• 37:17
  Speaker 2: And so the guy said to me, I said, what
• 37:20
  Speaker 2: would you be happy to get to? And heros fifteen minutes?
• 37:23
  Speaker 2: So I did sixteen minutes that last.
• 37:27
  Speaker 1: Minute did got you did?
• 37:29
  Speaker 2: Oh my goodness, like that mental I have to beat
• 37:32
  Speaker 2: what what he thinks he could get. And this lovely
• 37:36
  Speaker 2: man was in his early twenties. I'm in my early
• 37:39
  Speaker 2: forties and I had to beat him. I just And
• 37:44
  Speaker 2: I think that's what made me so proud at the
• 37:46
  Speaker 2: end of the test is when you analyze the results.
• 37:50
  Speaker 2: My aerobic threshold and my anaerobic threshold were well below
• 37:55
  Speaker 2: how far I took the test. I got into such
• 37:59
  Speaker 2: an oxygen debt in the test through mental through my
• 38:05
  Speaker 2: competitive site. Let's just say that that I was willing
• 38:09
  Speaker 2: to kill myself to win this challenge.
• 38:15
  Speaker 1: Okay, please don't kill yourself, you know, but what is
• 38:17
  Speaker 1: fascinating about this? I love this and I don't want
• 38:21
  Speaker 1: you to kill yourself. Also, listeners, we're not recommending you
• 38:24
  Speaker 1: do what Kate did, right, We're just having a chat.
• 38:26
  Speaker 1: But so you know, there's a thing in the psychology
• 38:31
  Speaker 1: of exercise called rate of perceived exertion, and essentially everyone
• 38:36
  Speaker 1: we've spoken about it here before. It just means how
• 38:38
  Speaker 1: hard you think you're working. So let's make an imaginary scale.
• 38:42
  Speaker 1: One to ten is you're working as hard as you
• 38:44
  Speaker 1: humanly can, like you couldn't work any harder if your
• 38:47
  Speaker 1: life depended on it. That's ten. One is your fucking round.
• 38:51
  Speaker 1: Three or four is you going all right, but you're
• 38:53
  Speaker 1: not really killing yourself? Seven or eight is you think
• 38:55
  Speaker 1: you're working real hard? Ten is you think you're at
• 38:59
  Speaker 1: your physiological limit. And the funny thing is that I've literally,
• 39:06
  Speaker 1: I have personally seen this thousands of times because I
• 39:09
  Speaker 1: spent so much time with so many clients, literally delivering
• 39:12
  Speaker 1: over fifty thousand PD sessions myself, not my team, myself, right,
• 39:18
  Speaker 1: my team over a million, well over a million, right,
• 39:21
  Speaker 1: So I'm not guessing, I'm not theorizing. I'm telling you,
• 39:26
  Speaker 1: I've seen thousands of people who did not have a
• 39:29
  Speaker 1: fucking clue of what they were capable of, and their
• 39:33
  Speaker 1: story about what they were capable of was so fucking
• 39:38
  Speaker 1: far from what they were actually physiologically capable of that
• 39:43
  Speaker 1: their body was not in any way the problem. Their
• 39:46
  Speaker 1: mind was in every way the problem. So this is
• 39:49
  Speaker 1: that's why when you know, the first book I ever wrote,
• 39:52
  Speaker 1: terrible title, but it was called Fatitude, and the reason
• 39:56
  Speaker 1: was you couldn't write that now was twenty five years ago,
• 39:59
  Speaker 1: but fuck it, but it was because I realized, even
• 40:03
  Speaker 1: as an excise whatever I was, specialist blah blah blah scientist,
• 40:08
  Speaker 1: that's XI scientists. At that stage, I realized that, oh,
• 40:12
  Speaker 1: the body's not. Of course, the body is an issue.
• 40:14
  Speaker 1: We've got a factor around the body. We've got to
• 40:16
  Speaker 1: navigate various whatever issues. But at the end of the
• 40:20
  Speaker 1: day is the body for most people, the thing that
• 40:24
  Speaker 1: gets in the way of them getting better, whatever better means.
• 40:27
  Speaker 1: Let's just use that as a blanket term. A bit,
• 40:29
  Speaker 1: a stronger, healthier lena, more functional, more resilient, whatever, Right, Well,
• 40:34
  Speaker 1: the answer to that is no. The answer to that
• 40:37
  Speaker 1: is basically your physiology is at the mercy of your
• 40:41
  Speaker 1: psychology in that your body doesn't choose how hard to go.
• 40:46
  Speaker 1: Your body gives you data and feedback, of course, but
• 40:49
  Speaker 1: your body doesn't choose to have fucking honey smacks on
• 40:52
  Speaker 1: neutral grain for breakfast. Your mind does. Your body doesn't
• 40:55
  Speaker 1: choose to sit on the couch. Your mind doesn't. Of course,
• 40:57
  Speaker 1: people going, oh, you haven't been in my body, I
• 41:01
  Speaker 1: have one. Well, not literally, but and also I've worked
• 41:05
  Speaker 1: with people with advanced cancer in the gym. I've worked
• 41:08
  Speaker 1: with my mate Johnny, who's got a spinal cord injury
• 41:11
  Speaker 1: and a traumatic brain injury for eight years. The guy
• 41:14
  Speaker 1: that started lifting a broomstick in a chair was told
• 41:17
  Speaker 1: he'd never walk, right. I've worked with people who are
• 41:21
  Speaker 1: at such a fucking massive physical disadvantage that I think,
• 41:27
  Speaker 1: and I never say shit like this, but I have
• 41:29
  Speaker 1: a pretty good fucking understanding of human potential on a physiological, psychological,
• 41:33
  Speaker 1: and emotional level. So it doesn't surprise me that you
• 41:37
  Speaker 1: did that, because you're the check who built this fucking
• 41:40
  Speaker 1: amazing company. You're the chick who went on Shark Tank.
• 41:43
  Speaker 1: You're the shit, the chick, the shit you are, You're
• 41:46
  Speaker 1: k Kate, You're the shit. You're the chick who overcame
• 41:51
  Speaker 1: all these personally, all these medical and physical challenges when
• 41:54
  Speaker 1: you were young. You're the chick who just went when
• 41:57
  Speaker 1: everyone went no, you went nah, fuck you yes. And
• 42:00
  Speaker 1: I'm not piercing in your pocket because I've never seen
• 42:02
  Speaker 1: any of this stuff publicly, but I would be surprised
• 42:06
  Speaker 1: if you didn't outperform that guy's expectations because I know
• 42:12
  Speaker 1: you and you're all fucking Mary Poppins, but you ain't
• 42:17
  Speaker 1: like I see well through the Mary Poppins persona, and
• 42:20
  Speaker 1: it's lovely and you are lovely, and you're a good
• 42:22
  Speaker 1: communicator and you're genuinely a good person. But you've got
• 42:26
  Speaker 1: a little bit of the C word in you, which
• 42:28
  Speaker 1: we don't say on this show, but you've got a
• 42:30
  Speaker 1: little bit of that in you, and I think you
• 42:33
  Speaker 1: know me too, like I'm I've been understandably, I've been
• 42:40
  Speaker 1: underestimated since I was the fattest kid at school. And
• 42:43
  Speaker 1: it's still like some people still think I'm I've just
• 42:47
  Speaker 1: been I've had great opportunities, or I'm lucky, or I'm like, okay, okay,
• 42:53
  Speaker 1: Well you haven't lived my life and you haven't been
• 42:55
  Speaker 1: where I've been, and that's okay, and there's no self
• 42:57
  Speaker 1: pity in this. But I know what I've done. You
• 42:59
  Speaker 1: don't know I would have done. You know, so that
• 43:02
  Speaker 1: what people can't take away from you is your willingness
• 43:07
  Speaker 1: to do what they won't do, because rather than then
• 43:11
  Speaker 1: say I'm weak or I'm pissy, or fuck it's too hard,
• 43:15
  Speaker 1: or they'd rather find fault in you than go and
• 43:19
  Speaker 1: look in the fucking mirror and go, is there any
• 43:22
  Speaker 1: chance that I am the problem? Nah? Fuck it, it's Kate.
• 43:27
  Speaker 1: She's this. She's that. They'd rather run you down than
• 43:30
  Speaker 1: take ownership of what they're not doing. Steps down off soapbox.
• 43:36
  Speaker 2: So on National TV when I was nineteen or twenty,
• 43:43
  Speaker 2: there was a show called Dog Eat Dog and I
• 43:45
  Speaker 2: was a contestant and they slaughtered me. They called me
• 43:51
  Speaker 2: a piece of blonde fluff on National TV and as
• 43:55
  Speaker 2: you can imagine. I've just met my who is my
• 43:58
  Speaker 2: currently husband, and he was playing footy with all these
• 44:01
  Speaker 2: footy mates and I did not know this show was
• 44:03
  Speaker 2: on either did he. But some of his mates have
• 44:06
  Speaker 2: called him and said, Hey, Fluffy, that's what they call
• 44:09
  Speaker 2: me after that show. That nickname has stuck for many years.
• 44:13
  Speaker 2: Hey Fluffy's on the TV. Turn it on. I had
• 44:16
  Speaker 2: no idea this show was going to air, like I
• 44:18
  Speaker 2: knew it would one day. And I crushed them in
• 44:22
  Speaker 2: the end, But the whole way through they completely bagged
• 44:27
  Speaker 2: me out that I was a piece of blonde fluff
• 44:29
  Speaker 2: and this, this and this, and I was so satisfied
• 44:33
  Speaker 2: in the end, I wo up coming third. I didn't
• 44:36
  Speaker 2: win it, but that being underestimated because I was blonde,
• 44:40
  Speaker 2: I was female, and I was the youngest on the
• 44:42
  Speaker 2: show by a heap. And I think those little things
• 44:47
  Speaker 2: kind of grind that. There's been many, many of them that.
• 44:53
  Speaker 2: My other favorite one is we need a real CEO
• 44:56
  Speaker 2: because of my gender. Apparently I'm not real. So I've
• 45:00
  Speaker 2: got a few real winners like that that I think.
• 45:06
  Speaker 2: That's that's the scene in there.
• 45:10
  Speaker 1: Yeah, it's funny, isn't it. It's like, like with you,
• 45:16
  Speaker 1: I mean, that's largely just because of your gender. And
• 45:19
  Speaker 1: you know, it's like, it's so funny that people would
• 45:23
  Speaker 1: essentially criticize you, and I know this is a dumb
• 45:25
  Speaker 1: thing to say. In twenty twenty six, we're much more
• 45:28
  Speaker 1: aware and now, which is not to say that it
• 45:30
  Speaker 1: hasn't stopped. For being attractive and for being a female.
• 45:34
  Speaker 5: I'm like, well, half the world's female bro also being pretty,
• 45:41
  Speaker 5: not that it's a prerequisite for anything, but she can't
• 45:44
  Speaker 5: help how she looks, so you know, chill out.
• 45:48
  Speaker 1: The blonde hair.
• 45:50
  Speaker 2: Bantage when people see the blonde hair, and if I'm
• 45:54
  Speaker 2: not overweight or whatever, there's there's an instant hate from
• 45:59
  Speaker 2: some people until my challenge is always to break them
• 46:04
  Speaker 2: down and try and get them to like me and understand. Oh,
• 46:08
  Speaker 2: we're very similar. We both we both get frickin' periods,
• 46:11
  Speaker 2: we both had babies, we're both probably going through perimenopause.
• 46:16
  Speaker 2: We both maybe have teenage kids that are very hard
• 46:20
  Speaker 2: to manage. Oh, maybe we lost our parents, maybe we've
• 46:23
  Speaker 2: lost whatever it is. When you can break them down
• 46:26
  Speaker 2: and find the human side of them, they're like, oh,
• 46:28
  Speaker 2: you're not too bad, that's right.
• 46:30
  Speaker 1: You're human. Yeah, it's so interesting. But you know what
• 46:35
  Speaker 1: also is interesting as I get older, which I don't
• 46:40
  Speaker 1: blame people for this, I totally understand, but you know
• 46:45
  Speaker 1: not that I've said many times, I'm not genetically gifted.
• 46:48
  Speaker 1: I'm not any of that. I'm not special at all.
• 46:51
  Speaker 1: But I have created an operating system and a set
• 46:55
  Speaker 1: of habits and behaviors built around how to optimize me,
• 47:00
  Speaker 1: and I just do those. I don't do them when
• 47:02
  Speaker 1: I'm pumped or excited or motivated. That's just my default setting.
• 47:05
  Speaker 1: And so as a byproduct of that, you know, touchwood.
• 47:09
  Speaker 1: Who knows what's in the future. But anyway, it seems
• 47:11
  Speaker 1: that as of now, I'm okay, and you know all that.
• 47:14
  Speaker 1: Don't drink, don't smoke, don't eat shit, don't do drugs,
• 47:17
  Speaker 1: never been drunk, never been high, you know, train all that.
• 47:23
  Speaker 1: But because you're sixty two, people expect something different and
• 47:31
  Speaker 1: they you know, when people they talk to me, Oh,
• 47:37
  Speaker 1: where was I? Oh, that's right, when I went to
• 47:40
  Speaker 1: get my ears done, right, because I've got ustation tube dysfunction,
• 47:45
  Speaker 1: I've got you know, all this shit going on, and
• 47:47
  Speaker 1: I had an operation last week and I had a
• 47:49
  Speaker 1: general out of sex. So anyway, I get it. But
• 47:52
  Speaker 1: they come in and they start talking to me like,
• 47:56
  Speaker 1: I'm my mum. Now like, hello, mister Harper, how are you?
• 48:00
  Speaker 1: And I'm old, come on, bro, call me jumbo Craig
• 48:03
  Speaker 1: Harps anything, not fucking mister Harper. And they're like, then
• 48:06
  Speaker 1: the lady who was a sweetheart, it's a job. But
• 48:09
  Speaker 1: she's like, have you had any falls lately?
• 48:13
  Speaker 2: Wow, I'm like, off my motorbike or what? Dude.
• 48:19
  Speaker 1: I'm like, ah, But then I go She's looked at
• 48:21
  Speaker 1: the thing and she's seeing how old I am, and oh,
• 48:24
  Speaker 1: you know, I probably look like a fucking two hundred
• 48:27
  Speaker 1: year old prune in the head. And I'm like, I
• 48:29
  Speaker 1: get it, and I said I didn't quite get I said, sorry,
• 48:33
  Speaker 1: can you what did you say? She goes, have you
• 48:36
  Speaker 1: had any falls lately, mister Harper? And I'm like, you'll
• 48:41
  Speaker 1: have a fall in a moment, bro, That's no, no,
• 48:44
  Speaker 1: not really. But I'm like and then I went, well,
• 48:47
  Speaker 1: of course, you know. It's like but we get and
• 48:50
  Speaker 1: I don't think I I well with you, that's totally
• 48:53
  Speaker 1: malicious and bullshit. But I think, you know, people go, oh, well,
• 48:58
  Speaker 1: he's this old. I'm looking in his form and he's
• 49:00
  Speaker 1: coming in for an operation on his ears, and you know,
• 49:03
  Speaker 1: and so you're treated soon.
• 49:05
  Speaker 2: Like obviously this is where you're heading, because yeah.
• 49:09
  Speaker 1: You're not treated on how you are, you treated on
• 49:12
  Speaker 1: how they think you probably are.
• 49:14
  Speaker 2: But anyway, but that is a really that is that
• 49:20
  Speaker 2: happens in the medical systems. I've worked in hospitals for
• 49:22
  Speaker 2: two decades and exactly what you said happens all the time.
• 49:27
  Speaker 2: And because I'm so aware of this, my mum a
• 49:33
  Speaker 2: couple of years ago, she came to my house and
• 49:37
  Speaker 2: the poor grandkids when she'd left, would go my children,
• 49:41
  Speaker 2: Grandma keeps farting, and I'm like, what do you mean? Anyway,
• 49:44
  Speaker 2: called mum and I was like, Mom, can you not
• 49:48
  Speaker 2: like do that around the house. She's like, oh, I've
• 49:51
  Speaker 2: told you, I've just got this flatulence and I don't
• 49:54
  Speaker 2: understand it. This, this, and this. She goes, I've had
• 49:56
  Speaker 2: this bloating. Anyway, A couple of ways goes by, she goes,
• 49:59
  Speaker 2: look at my tummy. So Mom's fifty two kilos. She
• 50:02
  Speaker 2: lifts up her top and she's super toned and she's
• 50:06
  Speaker 2: got this pot belly and I'm like, oh, that's weird.
• 50:10
  Speaker 2: And she's like, well, I told you I've got wind
• 50:12
  Speaker 2: and I've you know, I've got all this blutein and
• 50:14
  Speaker 2: I'm like, Mum, that is like that needs to be
• 50:19
  Speaker 2: looked at. That that is a real problem. She goes, oh,
• 50:22
  Speaker 2: I've had it since January. I've been to the doctors twice.
• 50:24
  Speaker 2: They keep telling me it's constipation. Takes some latulo's And
• 50:29
  Speaker 2: so I said no, no, no, you need to go
• 50:31
  Speaker 2: to emergency and you need to tell them that this
• 50:34
  Speaker 2: has been there like this for a few months now.
• 50:36
  Speaker 2: And I said, you're going to the toilet and she goes, oh, barely,
• 50:40
  Speaker 2: it's you know, it's coming out like string. I'm like, Mum,
• 50:44
  Speaker 2: this is please go to emergency. Do not go to
• 50:47
  Speaker 2: the doctor. Right. I sent her to emergency three times
• 50:51
  Speaker 2: and she came back with so there was lactilo's, then
• 50:54
  Speaker 2: there was more the coal, and they kept telling her
• 50:57
  Speaker 2: it was constipation. Mum is blonde, thin, loud, and extremely confident,
• 51:05
  Speaker 2: well looking at this point, and so they kept sending
• 51:08
  Speaker 2: her home. I flew to Africa this particular night and
• 51:12
  Speaker 2: the day before I left, Mama's babysitting my kids, and
• 51:15
  Speaker 2: I said to her, have you got this like sorded.
• 51:20
  Speaker 2: Have they scanned you? She goes, oh, I had a scam.
• 51:22
  Speaker 2: They said it's nothing, it's just old age. And I said, Mom,
• 51:25
  Speaker 2: they don't know you. They don't know you exercise two
• 51:28
  Speaker 2: hours a day, they don't know that you have a
• 51:30
  Speaker 2: flat stomach, and all of a sudden, you've got this
• 51:32
  Speaker 2: huge protrusion. And I said, you need to go back
• 51:36
  Speaker 2: there and not leave until they find something. And I
• 51:40
  Speaker 2: actually said to her, Mum, I think you have cancer
• 51:43
  Speaker 2: and she's like, oh, nah, couldn't be. This is and this.
• 51:47
  Speaker 2: I got on that plane to Africa and in the
• 51:51
  Speaker 2: air I got a text message when your fine kind
• 51:54
  Speaker 2: of goes in and out, and it said, now I
• 51:58
  Speaker 2: understand why her shop was closed today. Send my wishes
• 52:03
  Speaker 2: to your dad. And I'm like, who, well, who is this?
• 52:06
  Speaker 2: What is this? I was stuck in the air and
• 52:10
  Speaker 2: when I landed, I called Dad and I said, what's
• 52:13
  Speaker 2: going on? Your mum collapsed at home. She's got bow cancer.
• 52:17
  Speaker 2: She's in for surgery. I'm at the hospital and they're
• 52:21
  Speaker 2: currently operating. I hope she's going to be okay. And
• 52:25
  Speaker 2: I was like, I knew it. And I was ropeable
• 52:30
  Speaker 2: because they sent her home three times, and they judged
• 52:36
  Speaker 2: her by her age because she was seventy. They didn't
• 52:40
  Speaker 2: consider anything else. There was no other past medical history.
• 52:43
  Speaker 2: But I mean, I've got photos on my phone because
• 52:46
  Speaker 2: I took photos of her stomach because she has a
• 52:50
  Speaker 2: flatter stomach than me. And I'm like, this is not right.
• 52:53
  Speaker 2: And if you're passing wind and you are shitting string,
• 52:58
  Speaker 2: you've got a blockage. I don't know what the cause
• 53:00
  Speaker 2: of that blockage is, but if you've been on lax
• 53:02
  Speaker 2: it is for four or five months, it's not constipation
• 53:06
  Speaker 2: like anyway. So I and this is we banged down
• 53:11
  Speaker 2: about this last time. Take responsibility for your own health.
• 53:16
  Speaker 2: If there is something wrong with you, you know there's
• 53:19
  Speaker 2: something wrong with you, don't stop looking like it's your body.
• 53:23
  Speaker 2: They are not living in your body. If there's something wrong,
• 53:26
  Speaker 2: you need to do something about it. And because mum
• 53:28
  Speaker 2: has a high pain threshold, she actually collapsed, which she
• 53:33
  Speaker 2: had to go to hospital. Dad had to call to
• 53:36
  Speaker 2: take her to hospital. If she hadn't have collapsed, she
• 53:40
  Speaker 2: just would have got along with Well, it must just
• 53:42
  Speaker 2: be a constipation, you know. That's what they've told me
• 53:45
  Speaker 2: three times. My doctor twice and emergency sent me home.
• 53:50
  Speaker 1: Wow, and I think, well, I'm sorry, obviously, be your mum.
• 53:56
  Speaker 1: God bless her.
• 53:57
  Speaker 4: Yeah.
• 53:59
  Speaker 1: Just tell our audience when did your mum pass away?
• 54:01
  Speaker 1: It was it last year.
• 54:03
  Speaker 2: It was three months after this that she passed away
• 54:07
  Speaker 2: of no known cause. So they took her body, they
• 54:10
  Speaker 2: did the autopsies. The coroner's report came back three or
• 54:14
  Speaker 2: four weeks later. No cancer in her body, no heart attack,
• 54:18
  Speaker 2: no no stroke, no cholesterol or plaque built up anywhere
• 54:23
  Speaker 2: in her body, nothing at all. Her cancer had been
• 54:28
  Speaker 2: completely removed, she'd been completely put in remission and they
• 54:33
  Speaker 2: found no cancer in the autopsy. So she actually died
• 54:36
  Speaker 2: of no known cause. I went to africa Apool that
• 54:40
  Speaker 2: year and we found her dead on the floor on
• 54:42
  Speaker 2: the fifteenth of June. A couple of months later, and
• 54:46
  Speaker 2: even more frustrating, that particular morning, she actually went back
• 54:50
  Speaker 2: to the oncology center because she woke up in the
• 54:53
  Speaker 2: night and said to Dad, my dad, Oh, I've got
• 54:58
  Speaker 2: this funny pain. Dad goes, is it yeah, and she goes,
• 55:00
  Speaker 2: I don't know. I don't think so, Oh it's gone
• 55:02
  Speaker 2: now I'm going back to sleep, and he goes, we
• 55:05
  Speaker 2: can go to work. This morning, can you call into
• 55:07
  Speaker 2: the medical center and just tell them you had this pain.
• 55:10
  Speaker 2: So sure enough she went there and they told her, oh,
• 55:14
  Speaker 2: look there's a you know, we don't think it's anything,
• 55:17
  Speaker 2: but if you feel it again today, you best call
• 55:20
  Speaker 2: an ambulance. So she actually went and got a check
• 55:24
  Speaker 2: up at nine am that morning. I called her at
• 55:26
  Speaker 2: eleven am that day and said, oh, you don't need
• 55:29
  Speaker 2: to pick up the kids from school, And by five
• 55:32
  Speaker 2: point thirty that night she was found collapsed in her
• 55:35
  Speaker 2: shop after dragging in a forty kilo rack from out
• 55:39
  Speaker 2: the front that she did all day every day because
• 55:41
  Speaker 2: she was strong. But apparently it wasn't harsh. And the
• 55:46
  Speaker 2: only thing they say on a coroner's report where there's
• 55:48
  Speaker 2: no known cause of death is the only thing they
• 55:51
  Speaker 2: can't see in the body when it's dead is electrical activity.
• 55:54
  Speaker 2: So unless there was some sort of electrical thing with
• 55:59
  Speaker 2: the hut up that had never been diagnosed before and
• 56:02
  Speaker 2: no other herd issues, that is the only pausible thing.
• 56:07
  Speaker 2: No one knows what she died of.
• 56:08
  Speaker 1: This wow wow, Well, a cardiac arrest as opposed to
• 56:15
  Speaker 1: a heart attack, which often they can come at the
• 56:19
  Speaker 1: same time, but often a cardiac arrest is just a
• 56:23
  Speaker 1: cardiac arrest, which, as you said, is usually something going
• 56:28
  Speaker 1: on with the electrical activity of the heart, which is
• 56:30
  Speaker 1: what my training partner had. He had a cardiac arrest
• 56:32
  Speaker 1: at the gym, but no heart attack. Yeah, yeah, you know,
• 56:36
  Speaker 1: so well that is yeah. We we could go on,
• 56:42
  Speaker 1: we could go on. We better wind up. But I
• 56:46
  Speaker 1: just think so I want to say, I understand like
• 56:51
  Speaker 1: people listening to this are going to go, yeah, but
• 56:54
  Speaker 1: I trust my doctor room and I go and he
• 56:56
  Speaker 1: or she says this, And I'm not saying you shouldn't
• 56:59
  Speaker 1: trust them. I'm just saying you also need to understand
• 57:03
  Speaker 1: that even though they might be great people with great
• 57:06
  Speaker 1: whatever motives of knowledge, they're human and they're going to
• 57:09
  Speaker 1: get stuff wrong and they're going to miss stuff. And
• 57:13
  Speaker 1: if you instinctively or intuitively feel like there's actually something
• 57:19
  Speaker 1: that's a problem, that's not you being neurotic. That's you
• 57:23
  Speaker 1: maybe having some real quality intel from your body, you know,
• 57:28
  Speaker 1: and look, the worst thing is or the best thing is,
• 57:31
  Speaker 1: it's nothing, And you look like a bit of a
• 57:34
  Speaker 1: worry wart and no drama. Good good be a worry
• 57:38
  Speaker 1: wart sometimes, like you know, better off than just sweeping
• 57:42
  Speaker 1: it under the cognitive carpet or the metaphoric carpet, and gannah,
• 57:46
  Speaker 1: it'll be right, it'll be right, and battling on for
• 57:49
  Speaker 1: five months with the distended stomach and all that stuff.
• 57:53
  Speaker 2: So yeah, we've both got great older parents. My dad
• 57:59
  Speaker 2: just turned eighty three last week, twenty second of January,
• 58:04
  Speaker 2: and he, because of losing mum, he thought he'd go first.
• 58:07
  Speaker 2: He's ten years older than month. He now, Oh, if
• 58:12
  Speaker 2: he has the slightest sneeze, he will go to the
• 58:15
  Speaker 2: doctor and go, well, I heard a snooze, you know,
• 58:17
  Speaker 2: do you think this could be something? So he gets
• 58:19
  Speaker 2: everything checked out. But he is proactive. So this man
• 58:23
  Speaker 2: that had never strength trained, never exercised before, exercises every day,
• 58:28
  Speaker 2: walks twice a day. And do you know what he
• 58:30
  Speaker 2: wanted for his birthday? Protein shake. I spent one hundred
• 58:33
  Speaker 2: and twenty bucks on two kilos of protein for him.
• 58:38
  Speaker 1: Good for him, and good for you, good daughter. I
• 58:41
  Speaker 1: thought you would have just taken him a couple of
• 58:43
  Speaker 1: chickens and built him a thing at the backyard. Kate,
• 58:47
  Speaker 1: where can people connect with you? Find you, follow you
• 58:51
  Speaker 1: and see what you do when you're not doing podcasting?
• 58:53
  Speaker 2: With Fatty Harps yep so Instagram, Beefit Food Australia or
• 58:58
  Speaker 2: Kate save and LinkedIn You're the best.
• 59:03
  Speaker 1: We were going to which we're not. We were going
• 59:05
  Speaker 1: to bang on about Oprah but that the Oprah boat
• 59:08
  Speaker 1: has sailed everybody, but yeah, one day, all right, Thanks Kate,
• 59:13
  Speaker 1: thank you,