Latest / The You Project / #1787 Post-Forty Exercise (For Women) - Harps & Tiff

Transcript

#1787 Post-Forty Exercise (For Women) - Harps & Tiff · The You Project

• 0:01
  Speaker 1: I'll get a team Welcome to another installing the you project.
• 0:04
  Speaker 1: It's me, it's you, It's bloody Tiffany and CUK. Who's
• 0:07
  Speaker 1: heading down south to the thriving metropolis that is is
• 0:12
  Speaker 1: it Lonceston?
• 0:13
  Speaker 2: Specific Devenport, Devenport, Port Van Diemen's Land.
• 0:19
  Speaker 1: At the top of For our international guests, Tasmania is
• 0:25
  Speaker 1: the bit off the bottom of mainland Australia, the bit
• 0:28
  Speaker 1: off the bottom. It'll be known moving forward as the
• 0:30
  Speaker 1: bit off. No, it won't. I love Tazzy. What's the
• 0:34
  Speaker 1: population of Devenport, give or take tiff Is it like
• 0:37
  Speaker 1: I'm going to go twenty thousand?
• 0:39
  Speaker 3: Oh? I think you might be right, but I can't remember.
• 0:43
  Speaker 1: I do a little quick search now or it could
• 0:46
  Speaker 1: be I reckon it's it's not going to be fifty,
• 0:49
  Speaker 1: but it's not going to be ten. I'm thinking. My
• 0:52
  Speaker 1: guess is Ballpark twenty to twenty five.
• 0:56
  Speaker 2: And the winner is twenty six point one five. That
• 1:00
  Speaker 2: was in twenty twenty one.
• 1:01
  Speaker 1: Well it's probably back to twenty now.
• 1:04
  Speaker 3: It's been money.
• 1:06
  Speaker 1: I don't know. I don't know. I love Tazzy. If
• 1:10
  Speaker 1: I could only live in one state that wasn't Victoria,
• 1:13
  Speaker 1: I would live there. Everyone goes Queensland. I would live
• 1:15
  Speaker 1: in Tazzy. People don't get how beautiful Tazzy is.
• 1:18
  Speaker 3: It is beautiful, oh you.
• 1:20
  Speaker 1: Just basically you're on a beach wherever you go, Like
• 1:24
  Speaker 1: there's a beach three feet away and everyone thinks it's freezing.
• 1:28
  Speaker 1: It's actually got, if not the lowest, one of the
• 1:31
  Speaker 1: lowest rainfalls in Australia. And of course it's a little
• 1:36
  Speaker 1: bit colder than Victoria, but in summer it's fucking amazing.
• 1:39
  Speaker 1: There's so many beautiful things. It's like for me and
• 1:43
  Speaker 1: I mean this with love Tasmania, so don't get mad
• 1:45
  Speaker 1: at me. It's like living in nineteen eighty five. It's
• 1:51
  Speaker 1: just like the technology and everything's there if you want it,
• 1:55
  Speaker 1: but just the intensity and the speed and the energy
• 1:59
  Speaker 1: is just like it's nothing like Melbourne or Sydney or
• 2:03
  Speaker 1: Brisbane or Perth, not that they're all the same either,
• 2:06
  Speaker 1: but yeah, I love it. So if I had to
• 2:10
  Speaker 1: live somewhere else that wasn't Melps, that's where I would go.
• 2:15
  Speaker 2: It's got a good energy and the Northwest Coast is
• 2:18
  Speaker 2: coming a long way in terms of a holiday destination.
• 2:22
  Speaker 2: In my humble opinion, last time I was home was
• 2:25
  Speaker 2: the first time I felt they've really started to make
• 2:28
  Speaker 2: it that appealing.
• 2:30
  Speaker 3: Yeah, yeah, there's lots to do.
• 2:33
  Speaker 1: And the beauty of twenty twenty five is like you
• 2:38
  Speaker 1: can depending on what kind of business you're in. But
• 2:40
  Speaker 1: because so much business now is done virtually or online.
• 2:45
  Speaker 1: You know, it's like you think about your work. I
• 2:47
  Speaker 1: think about my work, even my research and my study
• 2:50
  Speaker 1: now or my write ups and everything. I could do
• 2:53
  Speaker 1: about ninety percent of my well that's not I couldn't
• 2:56
  Speaker 1: do the corporate speaking, but putting that aside, that's a
• 2:59
  Speaker 1: big bit of it. But all the other stuff I
• 3:02
  Speaker 1: could do from anywhere in the world, like we could
• 3:04
  Speaker 1: do you know, I could be in New York and
• 3:06
  Speaker 1: you could be in bloody Devonport. We could still do
• 3:10
  Speaker 1: We could still do the same thing. You know, I
• 3:13
  Speaker 1: can do my coaching, my mentoring program that have just started.
• 3:16
  Speaker 1: I could do, you know, my research from anywhere. So
• 3:18
  Speaker 1: that's so I think it's made the world smaller in
• 3:22
  Speaker 1: that way and more accessible, and it means that you
• 3:25
  Speaker 1: can you know, I've been thinking, I don't mean to
• 3:30
  Speaker 1: sound like a wanker when I say this, because I
• 3:32
  Speaker 1: try to talk about it but I'm very fortunate that
• 3:34
  Speaker 1: I have a place on the peninsula. It's very small
• 3:38
  Speaker 1: and humble. It's essentially a shack everyone. It's nothing fucking fancy,
• 3:43
  Speaker 1: think of a garage anyway. But I'm going to go
• 3:47
  Speaker 1: down there and live down there some for some months
• 3:51
  Speaker 1: this year, just because it's so beautiful around there, and
• 3:54
  Speaker 1: I thought, you know, from where I am right now
• 3:58
  Speaker 1: to there is about an hour but it's on the ocean.
• 4:00
  Speaker 1: It's four hundred meters from the ocean. And like I
• 4:04
  Speaker 1: just I bought this joint years ago, really cheaply. I
• 4:06
  Speaker 1: was really lucky. But I I don't go there, like
• 4:11
  Speaker 1: I just don't use it enough. But I think I'm
• 4:13
  Speaker 1: going to go, you know, not for six months, but
• 4:16
  Speaker 1: I think I'm going to go down there for like
• 4:17
  Speaker 1: a month at a time and live down there because
• 4:19
  Speaker 1: there's nothing that I even if I've got gigs in
• 4:21
  Speaker 1: the city, I can still drive up or I can
• 4:23
  Speaker 1: still get to the airport. So I think I'm going
• 4:26
  Speaker 1: to start to do a little bit of that.
• 4:28
  Speaker 3: You and the new puppy.
• 4:30
  Speaker 1: I can't wait for puppy.
• 4:32
  Speaker 3: I can't wait for a puppy.
• 4:34
  Speaker 1: I keep looking at But let me tell you that
• 4:38
  Speaker 1: is a way better place for a puppy because there's
• 4:41
  Speaker 1: like it's a great like it's it's it's like the country.
• 4:44
  Speaker 1: It's not even it's like a big yard with a
• 4:47
  Speaker 1: bloody you know, cyclone fence with treated pole, bloody logs
• 4:51
  Speaker 1: and a farm gate. Yeah, that's that's you could have comfortably.
• 4:56
  Speaker 1: You could have three dogs down there. So I'm ex
• 5:00
  Speaker 1: I did. And if you haven't heard everyone on, well,
• 5:02
  Speaker 1: my intention at this point in time is when I
• 5:04
  Speaker 1: finished my study, which is about middle of the year,
• 5:08
  Speaker 1: I'm going to buy a puppy. I'm going to buy
• 5:10
  Speaker 1: a puppy. And I've narrowed it down either a Golden Retriever,
• 5:16
  Speaker 1: which I know, you know, like I just I've had
• 5:19
  Speaker 1: a Golden before and I love them. Maybe a labby,
• 5:23
  Speaker 1: but they kind of get fat. You really got to
• 5:25
  Speaker 1: be on top of them as in And I don't
• 5:27
  Speaker 1: mean that sounded bad. I mean they get unhealthy because
• 5:31
  Speaker 1: they eat that shame of dog. No, I don't you know,
• 5:34
  Speaker 1: but they fucking et everything that's not nailed down right.
• 5:37
  Speaker 1: They're like food obsessed. They're like me when I was fourteen.
• 5:41
  Speaker 1: I'm essentially I'm essentially an old labrador. That's essentially or
• 5:46
  Speaker 1: maybe I think maybe a border colligue. Anyway, so you
• 5:50
  Speaker 1: and I are going to have a brief chat about
• 5:53
  Speaker 1: one of the things that you talk about and I
• 5:54
  Speaker 1: talk about a fair bit. And we haven't done this.
• 5:57
  Speaker 1: We've probably done it once a chatter on this at
• 6:00
  Speaker 1: some stage, but I don't know if we've ever done
• 6:02
  Speaker 1: a whole episode on women and training. And we'll talk
• 6:07
  Speaker 1: a little bit about older women, younger women, menopausal, perimenopausal.
• 6:12
  Speaker 1: We'll see where we go. And just so these are
• 6:16
  Speaker 1: not recommendations, but tips a trainer and tips also an athlete,
• 6:20
  Speaker 1: and I'm an old dodgy trainer as well, So we
• 6:25
  Speaker 1: thought what we might open the door because people are
• 6:28
  Speaker 1: I think a couple of things are true at the moment.
• 6:31
  Speaker 1: More and more people are starting to exercize, which is great.
• 6:34
  Speaker 1: There's more and more awareness around not only the physiological
• 6:40
  Speaker 1: you know, benefits of being in shape and greater bone
• 6:43
  Speaker 1: density and more muscle and reduce arcopedia or muscle wasting,
• 6:47
  Speaker 1: but also we're starting to understand the emotional and psychological
• 6:51
  Speaker 1: and cognitive benefits of training. I know that when I
• 6:57
  Speaker 1: train early in the day, I my brain is in
• 7:01
  Speaker 1: a better biochemical state, my emotions are in a better state,
• 7:06
  Speaker 1: and I tend to be happier. I tend to be happier.
• 7:10
  Speaker 1: So maybe I should stop training at four PM.
• 7:12
  Speaker 3: I was going to say that, and what we trained
• 7:15
  Speaker 3: at four for?
• 7:18
  Speaker 2: So?
• 7:19
  Speaker 1: Yeah, but it's and so how often do you train?
• 7:25
  Speaker 1: What's your Do you have a set protocol? I know
• 7:27
  Speaker 1: you do bits and pieces with me, but most of
• 7:29
  Speaker 1: your training you do on your own. Do you have
• 7:32
  Speaker 1: a particular program or is it somewhat intuitive for you?
• 7:36
  Speaker 2: It's shifting and changing a lot at the moment, but
• 7:39
  Speaker 2: it's always I've always been when I train by myself,
• 7:42
  Speaker 2: I'm inclined to do my intense training or cardio training
• 7:47
  Speaker 2: or HIT training in the mornings. That's when I'm tell
• 7:50
  Speaker 2: people what hit HIT is high intensity interval training, So
• 7:54
  Speaker 2: anything that I'm going to get sweaty and push myself
• 7:58
  Speaker 2: get my heart rate up high, which is the style
• 8:00
  Speaker 2: of training I really love and I'm best suited for
• 8:04
  Speaker 2: that in the morning. When I am training for boxing,
• 8:07
  Speaker 2: I've always had to train in the afternoons because that's
• 8:09
  Speaker 2: when the coach is available to train, and I know
• 8:13
  Speaker 2: that that's a part of what tends to eventually burn
• 8:16
  Speaker 2: me out. It's not my best. It's not the best
• 8:19
  Speaker 2: for my body. My body works really well if I
• 8:22
  Speaker 2: get up, get the heart pumpy in the morning, and
• 8:26
  Speaker 2: I'm probably a bit better at the resistance training to
• 8:28
  Speaker 2: strength stuff at in the afternoon when we tend to train.
• 8:33
  Speaker 1: Are you training with so you're forty year one or two?
• 8:39
  Speaker 3: Forty one? Be forty two on the first of May?
• 8:43
  Speaker 1: Are you training Happy birthday for May one? I'll definitely
• 8:46
  Speaker 1: forget it, no one, because I just wrote it down
• 8:48
  Speaker 1: and I'll probably put it in my phone and still
• 8:50
  Speaker 1: ignore it. No way. Are you training at forty one
• 8:56
  Speaker 1: forty two in May? Are you thinking about Obviously, it's
• 8:59
  Speaker 1: still a long way from being old. I'm still waiting
• 9:01
  Speaker 1: to get old. But do you train thinking about longevity
• 9:05
  Speaker 1: and health span? And you know, waking up in a
• 9:08
  Speaker 1: minute and you go, fuck, now, I'm fifty? How's my
• 9:09
  Speaker 1: bone density? How's my posture? How's my energy? How's my function?
• 9:14
  Speaker 1: Do you think like that? Or not at all? Yeah?
• 9:16
  Speaker 3: I do. I do, Finick think like that.
• 9:18
  Speaker 2: And my training over the last one to two years
• 9:21
  Speaker 2: has has forcefully changed a lot. I've been forced to
• 9:25
  Speaker 2: think about that and acknowledge what I want to get
• 9:30
  Speaker 2: out of my training versus what I need to get
• 9:32
  Speaker 2: out of my training versus what my body can now
• 9:35
  Speaker 2: adapt to and handle in training.
• 9:39
  Speaker 1: Right, Can I ask you a personal question, yes, just
• 9:44
  Speaker 1: because I think it's relevant and we can take this out.
• 9:50
  Speaker 1: Do you get regular periods? Because a lot of girls
• 9:53
  Speaker 1: who are very lean and muscular like you are a
• 9:57
  Speaker 1: menoreeicy don't. They don't get a peer Is that the
• 10:00
  Speaker 1: right term. I think it is they don't get a
• 10:02
  Speaker 1: period all the time. Yeah.
• 10:04
  Speaker 2: No, I'm regular, I've never but years ago when I
• 10:08
  Speaker 2: I mean, I spent a long time on the contraceptive pill,
• 10:10
  Speaker 2: so I couldn't tell you if in some of the
• 10:13
  Speaker 2: depths of my hard training and early boxing training, if
• 10:16
  Speaker 2: I was if I was pushing myself too hard, well,
• 10:19
  Speaker 2: I would have been pushing myself too hard then evidence.
• 10:22
  Speaker 1: Yeah, yeah, yeah.
• 10:24
  Speaker 2: But yeah, no, I'm still regular, But I know that
• 10:30
  Speaker 2: my body doesn't recover the way it did before. And
• 10:34
  Speaker 2: there's a few things that I think go into that.
• 10:36
  Speaker 2: I think by the time we get to this age,
• 10:38
  Speaker 2: there's a lot of stuff going on.
• 10:39
  Speaker 3: There's both just.
• 10:40
  Speaker 2: There's the life stuff and there's the potential for long
• 10:44
  Speaker 2: term burnout, which I've probably done for a long time.
• 10:49
  Speaker 2: I tinkered with ADHD medication on a very small scale
• 10:54
  Speaker 2: for a couple of years, but I came to a
• 10:56
  Speaker 2: conclusion I think that that was too stimulating for my system,
• 11:00
  Speaker 2: a system that I want to be able to push
• 11:03
  Speaker 2: and create my own dopamine, and so I think that
• 11:06
  Speaker 2: that was a negative for me. I've gone off that
• 11:08
  Speaker 2: now because I felt like it was it was like
• 11:12
  Speaker 2: taking high amount of caffeine. It was like borrowing from
• 11:15
  Speaker 2: a system that you can't pay back. So I felt
• 11:19
  Speaker 2: I feel that for me it was too much of
• 11:21
  Speaker 2: a cost.
• 11:22
  Speaker 1: Wow, that's super interesting. How long that's Thanks for sharing that.
• 11:27
  Speaker 2: You know.
• 11:27
  Speaker 1: Here's the thing, right with asking these questions. It's like
• 11:31
  Speaker 1: it's like when I did an episode on how to
• 11:34
  Speaker 1: be good at shitting right, Everyone's like, oh my god,
• 11:37
  Speaker 1: you can't talk about that. I'm like, well, firstly, everyone
• 11:40
  Speaker 1: shits right, so fucking settled down with your offense, like
• 11:44
  Speaker 1: fucking rain it in, like what you don't pooh? And
• 11:48
  Speaker 1: it's not like, you know, hardly anyone ever gets constipated.
• 11:52
  Speaker 1: Look at you. I mean every fucking you know. One
• 11:56
  Speaker 1: of the biggest issues that I used to have with
• 11:58
  Speaker 1: my female clients constipation. I would say two thirds of
• 12:03
  Speaker 1: my female clients would be semi regularly constipated. And I
• 12:08
  Speaker 1: mean along with other standouts like they can't sleep or
• 12:12
  Speaker 1: anxiety or you know, but there are some really And
• 12:14
  Speaker 1: it's not like I went searching for this. You know,
• 12:17
  Speaker 1: this is just data. I literally did tens of thousands
• 12:20
  Speaker 1: of sessions with women. So I don't have a preoccupation
• 12:23
  Speaker 1: with periods or menopause or perimenopause or pooing or this.
• 12:27
  Speaker 1: But these are just fucking biological functions that come with
• 12:31
  Speaker 1: being you know, some of them with being a female
• 12:33
  Speaker 1: and some of them just with being a human. But
• 12:36
  Speaker 1: it amuses me that people get freaked out when you
• 12:39
  Speaker 1: talk about having a shit. Will trust me not shitting
• 12:43
  Speaker 1: is bad for you. So if I can give you
• 12:47
  Speaker 1: some advice or direction on how to improve one's shitting efficiency,
• 12:51
  Speaker 1: fucking lean in, because what part of.
• 12:55
  Speaker 3: This conversation made you think of shit.
• 13:00
  Speaker 1: That? Like sometimes when I open a door, I think,
• 13:03
  Speaker 1: fuck do I want to open? Like when I asked
• 13:05
  Speaker 1: you about you know, your cycle, I'm like, do I
• 13:09
  Speaker 1: do this? And I think I don't. You know, I
• 13:13
  Speaker 1: don't want to be inappropriate, but at the same time,
• 13:15
  Speaker 1: you know it's it's this is just part of the
• 13:18
  Speaker 1: reality of life as a woman at a certain for
• 13:23
  Speaker 1: a long time in your life anyway, and then that
• 13:25
  Speaker 1: you know. So, I think if we're talking about women's
• 13:28
  Speaker 1: health broadly today, let's talk about all of it, you know.
• 13:32
  Speaker 3: Yeah.
• 13:33
  Speaker 1: So, by the way, if you want to ask me
• 13:35
  Speaker 1: anything or say anything, just interrupt me.
• 13:38
  Speaker 3: Do your cycle regular, my.
• 13:41
  Speaker 1: Cycle, my shitting cycle. I've told you I'm a fucking
• 13:45
  Speaker 1: world class. If it was an Olympic sport, I'd be
• 13:47
  Speaker 1: a four time Olympic gold medalist. I'll be I'll be
• 13:51
  Speaker 1: in the fucking shitting Museum. There'd be a statue of
• 13:54
  Speaker 1: me and the foyer people be like, oh, there is
• 13:57
  Speaker 1: the Michael Jordan of shitting. They'd be like, you should now.
• 14:02
  Speaker 3: You now you remind you back into that should.
• 14:07
  Speaker 1: Michael Jordan of shitting? That could be I'm thinking that
• 14:11
  Speaker 1: should be today's time. But I feel like I might
• 14:14
  Speaker 1: get I might get contacted by his people. So for
• 14:23
  Speaker 1: you with training, I'm going to mention some stuff. So strength, power, speed,
• 14:31
  Speaker 1: cardiovascular fitness, balance, coordination, flexibility, reaction time. These are all
• 14:38
  Speaker 1: components of fitness, like, what are the things putting aside
• 14:42
  Speaker 1: boxing because you're not boxing anymore, but just in terms
• 14:45
  Speaker 1: of variables that you can train to create change what's
• 14:52
  Speaker 1: your priority.
• 14:55
  Speaker 3: Strength?
• 14:56
  Speaker 2: And so doctor Stacy seems that I had on One
• 15:02
  Speaker 2: of the protocols she talks about is sit training, sprint
• 15:06
  Speaker 2: interval training, and she talks about the benefits of that,
• 15:09
  Speaker 2: especially for women as we age, and so that is
• 15:12
  Speaker 2: really short bursts of really hard efforts in things. So
• 15:17
  Speaker 2: I've moved from going probably more hard endurance like I.
• 15:23
  Speaker 3: Would I would.
• 15:26
  Speaker 2: Call my I would say that I was doing an
• 15:28
  Speaker 2: interval training session, yet my intervals would just be rather
• 15:31
  Speaker 2: than rest, they would just be a different exercise. So
• 15:33
  Speaker 2: it would just be me doing high intensity explosive stuff
• 15:36
  Speaker 2: for a longer period of time. I've gone from that
• 15:39
  Speaker 2: into just going really hard short bursts and not necessarily
• 15:44
  Speaker 2: a full session of that. So do some strength and
• 15:46
  Speaker 2: do a little bit of that at the end.
• 15:48
  Speaker 1: So so I'm just going to give everyone an exam
• 15:54
  Speaker 1: So if people are going what could that look like. Firstly,
• 15:56
  Speaker 1: there are a range of different protocols for high intensity training,
• 16:00
  Speaker 1: but an example would be and again this is not
• 16:04
  Speaker 1: a recommendation, not a prescription, but I will give you
• 16:09
  Speaker 1: so a program that I used to do that would
• 16:13
  Speaker 1: be two minutes on an excise bike, just warming up.
• 16:18
  Speaker 1: So zero to two minutes is just steady state pedaling. Now,
• 16:22
  Speaker 1: you can either do this with a regular bike or
• 16:26
  Speaker 1: one of those what they call bionic bikes where you
• 16:28
  Speaker 1: use your arms as well, where you push and pull
• 16:30
  Speaker 1: and pedal. But or you could do it on a rower,
• 16:33
  Speaker 1: or you could do it on a bloody stare mart.
• 16:35
  Speaker 1: You could pretty much do it on it. You could
• 16:37
  Speaker 1: do it on a grind or an arm, but you
• 16:38
  Speaker 1: could do it on anything really. But the protocol would be,
• 16:41
  Speaker 1: say zero to two minutes, just steady state warming up,
• 16:45
  Speaker 1: and then once you get to the two minute mark.
• 16:48
  Speaker 1: And again this is not a recommendation. See your doctor,
• 16:50
  Speaker 1: get a clearance all of that shit. But the protocol
• 16:53
  Speaker 1: that I did was from the two minute mark to
• 16:56
  Speaker 1: two twenty, I would sprint. I mean sprint, like if
• 17:00
  Speaker 1: somebody said here's one thousand dollars, go harder, I couldn't, right,
• 17:05
  Speaker 1: So two minutes to two twenty, sprint the remainder of
• 17:08
  Speaker 1: the minute, which is forty seconds recover, right, And I
• 17:12
  Speaker 1: would do that up to the ten minute mark, So
• 17:15
  Speaker 1: that means I'm sprint recover, sprint recover for eight minutes,
• 17:18
  Speaker 1: and once I got to the ten minute mark, I
• 17:20
  Speaker 1: would wind it back and just slow pedal for another
• 17:23
  Speaker 1: two minutes. So the overall protocol is twelve minutes, and
• 17:27
  Speaker 1: of that twelve minutes, four is steady state pedaling, so
• 17:29
  Speaker 1: warming up and then recovering or warming down or cooling down.
• 17:33
  Speaker 1: But the middle, the eight minutes in the middle is
• 17:36
  Speaker 1: twenty on forty off. Now, if you think of eight
• 17:38
  Speaker 1: times twenty, that's only one hundred and sixty seconds of
• 17:42
  Speaker 1: hard work, which is not even three minutes. So in
• 17:45
  Speaker 1: that fourteen minute program, you're not even doing three minutes
• 17:49
  Speaker 1: of intense training. So that is an example. And as
• 17:52
  Speaker 1: you well, NotI if doing shit like that is super effective,
• 17:55
  Speaker 1: right yeah, yeah, yeah, And when you do the twenty
• 18:00
  Speaker 1: you're like, how fucking long can twenty seconds take? And
• 18:03
  Speaker 1: then when you're doing the recovery, you're like, no, that's
• 18:06
  Speaker 1: not forty that was like fifteen.
• 18:10
  Speaker 2: And on those assault bikes, the ones with the arms
• 18:13
  Speaker 2: and legs, the worst thing ever, worst thing ever.
• 18:16
  Speaker 1: Exactly, and you feel like, I mean, time bends, time distorts. Yeah, yeah, yeah, yeah, yeah.
• 18:25
  Speaker 1: It's like the times where I've you made you and
• 18:28
  Speaker 1: some of the others that I train go, all right,
• 18:31
  Speaker 1: we're going to do We're just going to do a
• 18:33
  Speaker 1: body weight hang for ninety seconds, and you're like ninety seconds.
• 18:38
  Speaker 1: I'm not talking about chin ups, you know, I'm just
• 18:41
  Speaker 1: talking about just holding onto a bar and your legs
• 18:44
  Speaker 1: hanging and just hanging body weight ninety seconds feels like
• 18:48
  Speaker 1: about seven minutes.
• 18:50
  Speaker 2: Yep.
• 18:51
  Speaker 1: It just and you look up. I do it too,
• 18:54
  Speaker 1: and I look down and I'm like sixty seconds. I'm like, fuck,
• 18:58
  Speaker 1: I've got thirty seconds to go, and then twenty eight seconds.
• 19:02
  Speaker 1: I look twenty eight seconds later, I look down and
• 19:05
  Speaker 1: I'm only at sixty five. I'm like, how the fuck
• 19:08
  Speaker 1: did that take five seconds? You know that was like
• 19:11
  Speaker 1: twenty eight seconds. All right, So strength, what's your recommendation?
• 19:18
  Speaker 1: So for women who are going look, I really don't
• 19:21
  Speaker 1: do any strength training. So the benefits of strength training
• 19:25
  Speaker 1: among many other things. You know, there's a cognitive benefit.
• 19:28
  Speaker 1: We know that lifting weights makes our brain work better.
• 19:31
  Speaker 1: There's more science than that, but that's the snapshot. We
• 19:34
  Speaker 1: know it improves bone density, we know it improves muscle
• 19:38
  Speaker 1: mass or increases muscle mass. We know that it improves
• 19:41
  Speaker 1: day to day function because you can do shit what
• 19:44
  Speaker 1: we call activities of daily living, getting in and out
• 19:46
  Speaker 1: of a chair, get up and down a ladder. You know,
• 19:48
  Speaker 1: when we trip, we can recover. What's your recommendation on
• 19:53
  Speaker 1: complete novices who go I don't lift weights, but I
• 19:56
  Speaker 1: want to get started? How often and how much?
• 20:00
  Speaker 2: At least a couple of times a week at least
• 20:02
  Speaker 2: like I reckon. There's a big different. I reckon three
• 20:04
  Speaker 2: times a week is really good. Two times a week okay,
• 20:09
  Speaker 2: if that's all you can do, But you want to
• 20:10
  Speaker 2: be training hard, harder, and just getting someone to start,
• 20:18
  Speaker 2: like I would recommend, even if you can't afford a
• 20:22
  Speaker 2: personal trainer forever, have a personal trainer to start with,
• 20:25
  Speaker 2: so you know, you know, you can learn where you're
• 20:28
  Speaker 2: actually at, and you can learn how to safely lift
• 20:31
  Speaker 2: the weights and understand programming so that you've got an
• 20:35
  Speaker 2: idea of how to do it by yourself.
• 20:39
  Speaker 1: And if you can afford one thousand dollars an hour,
• 20:41
  Speaker 1: tips available.
• 20:42
  Speaker 3: Yep, straight hand for that.
• 20:46
  Speaker 1: Start saving. But also, you know the interesting thing about
• 20:51
  Speaker 1: so let's talk a little bit about intensity. So you
• 20:56
  Speaker 1: jump on the back of this if you want to.
• 20:58
  Speaker 1: So intensity is relative to the individual. So for me,
• 21:04
  Speaker 1: doing six gin ups is easy. For somebody else that
• 21:06
  Speaker 1: would be impossible. And that's not because I'm brilliant. That's
• 21:09
  Speaker 1: because I've been doing chin ups for fucking fifty years. Right,
• 21:12
  Speaker 1: So for TIF to run three k's in fifteen minutes
• 21:18
  Speaker 1: would be easy. For me to run fifteen three k's
• 21:21
  Speaker 1: in fifteen minutes would be real hard for me at
• 21:25
  Speaker 1: the moment, right, So it's not about the distance or
• 21:28
  Speaker 1: the time, or the weight, or the range of movement
• 21:32
  Speaker 1: or the volume, or it's about how that affects you
• 21:36
  Speaker 1: and how intense or hard that is for you. So
• 21:41
  Speaker 1: when we talk about working, you know, it's for my
• 21:44
  Speaker 1: old man at the moment, who's having some issues. God
• 21:47
  Speaker 1: bless Ronnie, walking two hundred meters is like someone else
• 21:52
  Speaker 1: running a marathon because he's got is in all sorts
• 21:55
  Speaker 1: at the moment. He's got some issues, right, But you know,
• 22:01
  Speaker 1: I'm trying to get him back because he's had a
• 22:03
  Speaker 1: couple of medical problems. But there might be you know,
• 22:06
  Speaker 1: six months from now he might walk two hundred meters easily,
• 22:10
  Speaker 1: but right now very difficult. So what we're always trying
• 22:14
  Speaker 1: to do is we're not true. We're not comparing ourselves
• 22:15
  Speaker 1: to anyone. We're not trying to do a set weight
• 22:17
  Speaker 1: or a set run and a set time. What we're
• 22:20
  Speaker 1: doing is we're paying attention to our body. And the
• 22:23
  Speaker 1: point of exercise, apart from having a bit of fun
• 22:26
  Speaker 1: and apart from cracking a sweat, the point of exercise
• 22:30
  Speaker 1: is to change your body in a way that you
• 22:32
  Speaker 1: want it to change, you know, all right, tell me
• 22:36
  Speaker 1: about I've never asked you this question. What about flexibility,
• 22:41
  Speaker 1: range of movement, stretching? How do you rate that? Is
• 22:44
  Speaker 1: that important for you? Not important for you?
• 22:48
  Speaker 2: It's important, however, doesn't get a good look in to
• 22:54
  Speaker 2: my training disclaimer though, I for a long time I
• 22:59
  Speaker 2: did ale of training called zoo training, which was body
• 23:02
  Speaker 2: weight training, and that was amazing for flexibility and mobility.
• 23:06
  Speaker 2: And that's so that like, I valued that a lot
• 23:09
  Speaker 2: because I realized that all of a sudden I had
• 23:12
  Speaker 2: great flexibility and mobility without happening to lay down and
• 23:15
  Speaker 2: stretch and do all the things. If you don't stretch
• 23:19
  Speaker 2: or include some sort of functional mobility training in your
• 23:24
  Speaker 2: in your exercise, then you pay the price. Like you
• 23:27
  Speaker 2: end up very tight, very sore, and essentially injured at
• 23:30
  Speaker 2: some point.
• 23:31
  Speaker 1: Do you work with any ladies who are perimenopausal or
• 23:35
  Speaker 1: menopause or postmenopause.
• 23:36
  Speaker 3: Well, for sure, yeah, most of most of my clients.
• 23:40
  Speaker 1: So what what adjustments or adaptations do you make for that?
• 23:47
  Speaker 1: Like what's your kind of and again, remember everyone, this
• 23:50
  Speaker 1: is we're just chatting. Neither of us the doctors, but
• 23:53
  Speaker 1: we're both trained to people. So how do you adapt
• 23:56
  Speaker 1: and adjust for that? And what do you have to
• 23:57
  Speaker 1: do differently?
• 23:59
  Speaker 2: You know what recurs has been recurring with a few
• 24:02
  Speaker 2: of my clients. Frozen shoulder is a thing that a
• 24:05
  Speaker 2: lot of women get when they're men are pausal, which
• 24:08
  Speaker 2: is which is interesting. I mean, I just I'm just
• 24:11
  Speaker 2: always with the age group, Like a lot of my
• 24:13
  Speaker 2: clients are sixty or high fifties to sixty plus, and
• 24:18
  Speaker 2: so we're always working around how the body's functioning, niggles, injuries,
• 24:25
  Speaker 2: and I have people I make sure that if people
• 24:28
  Speaker 2: have got niggles and injuries, they're going to see hopefully
• 24:31
  Speaker 2: the people I recommend, but they're going to get advice
• 24:34
  Speaker 2: on some prescripts, prescribed rehab or prehab, so that I
• 24:38
  Speaker 2: can work with that.
• 24:40
  Speaker 1: What's prehab. What's prehab.
• 24:42
  Speaker 2: Prehab is before you do yourself an injury.
• 24:46
  Speaker 1: It's injury avoidance, it's prevented it.
• 24:48
  Speaker 3: Thank you.
• 24:50
  Speaker 1: Yeah, that's I think. So I need to view a
• 24:55
  Speaker 1: guy years ago. Now, it was probably three years ago.
• 24:58
  Speaker 1: I could be wrong, but I'm pre sure.
• 25:00
  Speaker 2: His name is Dean Morby Strength Guy, the powerlifted guy.
• 25:04
  Speaker 1: Yeah, yeah, correct, and he all he does. I don't
• 25:08
  Speaker 1: know what he does now, but he was a chiropractor
• 25:10
  Speaker 1: who went nah and just started training older people in powerlifting.
• 25:17
  Speaker 1: So they do other stuff, but primarily, well, what they
• 25:20
  Speaker 1: were doing primarily back then was deadlifts and Ben's press
• 25:23
  Speaker 1: and squat. And he had people who had never picked
• 25:27
  Speaker 1: up a weight at sixty or sixty five who were
• 25:31
  Speaker 1: deadlifting their own body weight and scuorting their own body
• 25:34
  Speaker 1: weight and bench pressing half body weight, which is bloody amazing.
• 25:38
  Speaker 1: Is bloody amazing. And so what I love about and
• 25:42
  Speaker 1: that people don't really get this. You know, it's like
• 25:46
  Speaker 1: that the body at any age, as long as the
• 25:49
  Speaker 1: person is alive and can move, the body can still adapt.
• 25:56
  Speaker 1: You know, I've told this story three times, but I'll
• 25:59
  Speaker 1: tell it again, just quickly So I started training a
• 26:02
  Speaker 1: really old guy years ago called Abraham. And when I
• 26:05
  Speaker 1: met him, he was in his eighties. He'd never been
• 26:07
  Speaker 1: in a gym, it'd never lifted weights, and he was
• 26:10
  Speaker 1: the dad of a friend of mine. And he couldn't
• 26:14
  Speaker 1: really walk. He could walk with a frame, but not well.
• 26:17
  Speaker 1: And anyway, he was just weak. He was just weak.
• 26:20
  Speaker 1: It wasn't that he had you know, of course he
• 26:22
  Speaker 1: had a bit of you know, he had muscle wasting,
• 26:25
  Speaker 1: od sycopenna or but he didn't have cancer, he didn't
• 26:28
  Speaker 1: have heart disease. He was just old and weak from
• 26:30
  Speaker 1: you know, doing not much and sitting. And I started
• 26:34
  Speaker 1: training him in his eighties and he got Now, when
• 26:37
  Speaker 1: he started, I tried to get him to bench press
• 26:40
  Speaker 1: a ten kilo or a twenty pound bar sextually nine kilos,
• 26:44
  Speaker 1: but whatever twenty pound bar, not a twenty kilo, a
• 26:47
  Speaker 1: twenty pound bar. He couldn't. He couldn't do it. He
• 26:50
  Speaker 1: couldn't do one rep when I finished training him. And
• 26:53
  Speaker 1: this doesn't sound like a lot, but consider someone in
• 26:56
  Speaker 1: their mid eighties. He was benching about ninety pounds, so
• 26:59
  Speaker 1: forty kilos. So we'd gone from can't through twenty to
• 27:02
  Speaker 1: doing ninety if he's starting weight was twenty, it was
• 27:06
  Speaker 1: four and a half of four hundred and fifty percent improvement.
• 27:09
  Speaker 1: He went from walking with a frame to walking with
• 27:12
  Speaker 1: a stick to walking with nothing, and his functional strength
• 27:17
  Speaker 1: went through the roof. But also, and all of that
• 27:20
  Speaker 1: was amazing, But what was fucking awesome was he was
• 27:23
  Speaker 1: so happy, so happy. He could get in and out
• 27:29
  Speaker 1: of a car, he could walk up the stairs because
• 27:31
  Speaker 1: we were on the first floor, he could walk up
• 27:33
  Speaker 1: the stairs to the gym. When he first started, I
• 27:36
  Speaker 1: had to borderline carry him up because he would take
• 27:39
  Speaker 1: one step. I would hold him and then another step,
• 27:41
  Speaker 1: and then we'd get three steps up and take a break.
• 27:44
  Speaker 1: But six months later he was just walking out of
• 27:47
  Speaker 1: the car, up the little ramp, up the stairs into
• 27:49
  Speaker 1: the gym, doing a workout, flirting with all the girls,
• 27:52
  Speaker 1: having a great time, hanging out, talking shit, high fiving.
• 27:56
  Speaker 1: It's fucking incredible, you know. And it's it's where people
• 28:01
  Speaker 1: would constantly people are saying to me, how old is he?
• 28:04
  Speaker 1: And I'm like, he's eighty six or whatever he was right,
• 28:07
  Speaker 1: and they're like, that's fucking amazing. I go, it isn't.
• 28:10
  Speaker 1: It isn't like it is great. But the problem is
• 28:13
  Speaker 1: that with a lot of people who are, you know,
• 28:17
  Speaker 1: into their seventies or eighties, nobody's really telling them, hey,
• 28:20
  Speaker 1: you know what you can. You're never going to run
• 28:23
  Speaker 1: a marathon, and you're not going to run one hundred
• 28:24
  Speaker 1: meters in ten seconds, you're not going to bench press
• 28:26
  Speaker 1: a house, but you can actually get stronger and more
• 28:31
  Speaker 1: functional and healthier and not a tiny bit, but maybe
• 28:35
  Speaker 1: a lot, depending on your starting point. So that's why
• 28:38
  Speaker 1: I get excited about people post fifty starting to think
• 28:43
  Speaker 1: about this stuff and more importantly, more importantly implement it.
• 28:47
  Speaker 2: Yeah, and it just opens the door, especially like if
• 28:51
  Speaker 2: you've got someone like that who doesn't who's never done
• 28:53
  Speaker 2: it before and doesn't think they can. It opens the
• 28:56
  Speaker 2: door psychologically on so much all of a sudden, life
• 29:01
  Speaker 2: doesn't hurt. It doesn't hurt to walk down the stairs,
• 29:06
  Speaker 2: and you're just a little bit bountier, and there's heaps
• 29:09
  Speaker 2: of stuff that just goes on in the back of
• 29:11
  Speaker 2: your mind. That's a metaphor for life. When you're lifting
• 29:16
  Speaker 2: heavy shit or getting punched in the face, or rolling
• 29:18
  Speaker 2: around a gym floor, laughing with other people for fun
• 29:21
  Speaker 2: and doing hard things.
• 29:24
  Speaker 1: And isn't it great when you get to a certain
• 29:26
  Speaker 1: age where a lot of people are pretty much maybe
• 29:29
  Speaker 1: not consciously but subconsciously going, well, I've well and truly peaked.
• 29:33
  Speaker 1: It's all down here from here. I just need to
• 29:35
  Speaker 1: try and manage the descent, you know. And you go,
• 29:39
  Speaker 1: what if it's not all downhill? What if you know,
• 29:42
  Speaker 1: maybe some things like my eyesight's not fucking brilliant, I'll
• 29:45
  Speaker 1: give you the tip, but my biceps are outstanding, So
• 29:49
  Speaker 1: it's not all bad news, you know, So swings and roundabouts,
• 29:55
  Speaker 1: you know. I mean, like my point is, of course,
• 30:00
  Speaker 1: of course there's going to be cognitive and physiological the client,
• 30:04
  Speaker 1: of course, but the rate of decline is somewhat, you know, manageable.
• 30:10
  Speaker 1: And there are certain things like if you're speaking of flexibility,
• 30:14
  Speaker 1: which we were a minute ago, Like if I did
• 30:17
  Speaker 1: a sit and reach test, now you know what that
• 30:19
  Speaker 1: is everyone, where you sit with your legs flat on
• 30:21
  Speaker 1: the floor and your toes out in front of you,
• 30:24
  Speaker 1: there's zero chance I could reach my toes, which is
• 30:27
  Speaker 1: not a good admission, but anyway, that's just my reality.
• 30:30
  Speaker 1: So let's say my potential is ten out of ten. Well,
• 30:33
  Speaker 1: right now, my function is a three out of ten
• 30:36
  Speaker 1: or a two out of ten from a flexibility point
• 30:38
  Speaker 1: of view. But here's the thing. If I spent the
• 30:40
  Speaker 1: next which I probably won't because fuck it, But if
• 30:42
  Speaker 1: I spent the next six months stretching properly like I should,
• 30:47
  Speaker 1: my flexibility would improve out of sight. It just goes
• 30:51
  Speaker 1: to show you that a sixty one year old male
• 30:53
  Speaker 1: who innately is not flexible can still improve flexibility and range,
• 30:58
  Speaker 1: movement and function a few other things.
• 31:01
  Speaker 3: Yeah, it.
• 31:03
  Speaker 2: Makes a good point around and I alluded to it before,
• 31:06
  Speaker 2: Like what do you want to get out of your training?
• 31:09
  Speaker 2: What's important to you? Like I think about that so
• 31:11
  Speaker 2: much now that there's not a sports specific I'm like,
• 31:14
  Speaker 2: all right, why am I doing? What are the different
• 31:18
  Speaker 2: styles of exercise I'm doing across the week? And what
• 31:21
  Speaker 2: are they all? What's the purpose of them all? What
• 31:23
  Speaker 2: do I want to get out of them? If I'm
• 31:25
  Speaker 2: doing runs, how far do I run and run? And
• 31:27
  Speaker 2: if I want to.
• 31:28
  Speaker 3: Get better at it?
• 31:29
  Speaker 2: Right now? Is my goal to get better with distance
• 31:32
  Speaker 2: or speed?
• 31:33
  Speaker 1: Like?
• 31:33
  Speaker 2: What do I want out of that? And what does
• 31:36
  Speaker 2: that choice? What does that mean for my energy and
• 31:39
  Speaker 2: my body and my function? If I choose that I
• 31:43
  Speaker 2: want to get better at running further, or I want
• 31:45
  Speaker 2: to get better at running faster. What's the outcome of that?
• 31:48
  Speaker 2: Like this so much comes into it.
• 31:51
  Speaker 1: Yeah. I was talking to a guy yesterday at Coffee
• 31:54
  Speaker 1: Central and he's fifty seven, so he's four years younger
• 31:57
  Speaker 1: than me, and we're talking about stuff. And I said
• 32:00
  Speaker 1: to him, and he's he would self admittedly, he's a
• 32:04
  Speaker 1: two out of ten, right, he's got heaps of work
• 32:06
  Speaker 1: to do. And I said, imagine, so he's fifty seven
• 32:11
  Speaker 1: and a half. I said, imagine if two and a
• 32:13
  Speaker 1: half years, right, you're sixty and on your sixtieth birthday,
• 32:17
  Speaker 1: you're way fucking better than you are today. He's like,
• 32:21
  Speaker 1: is that possible? I go, dude, that is probable. It's
• 32:24
  Speaker 1: not guaranteed. But if you did, and I reeled off
• 32:28
  Speaker 1: the things I said, if you did, like and all
• 32:32
  Speaker 1: of these adaptations ad just your body responding to doing
• 32:36
  Speaker 1: the right thing, like if you stop drinking seven days
• 32:39
  Speaker 1: a week, if you throw away the cigarettes, if you
• 32:42
  Speaker 1: start to sleep better, if you lift some weights, if
• 32:44
  Speaker 1: you do some cardiov And yes, there's quite a few
• 32:47
  Speaker 1: things on the to do list, but fucking hell, you
• 32:49
  Speaker 1: can't get another body champ. So let's not wait for
• 32:53
  Speaker 1: diabetes or the first heart attack. You know, sometimes the
• 32:56
  Speaker 1: first sign of a problem for people is death, So
• 32:59
  Speaker 1: let's not wait for that. And I mean, that's that's confronting,
• 33:02
  Speaker 1: but it's fucking true, you know. So and I had
• 33:07
  Speaker 1: this talk with him and I said, I know not,
• 33:11
  Speaker 1: I think not, I'm guessing, but I absolutely know that
• 33:15
  Speaker 1: you could be infinitely healthier and more functional and more
• 33:21
  Speaker 1: operational than you are now when you're sixty. And he
• 33:26
  Speaker 1: was pretty excited about that, you know. And that's that's great,
• 33:28
  Speaker 1: that's one thing. But does that mean he's going to
• 33:30
  Speaker 1: do the work. Absolutely not. And so I think as
• 33:32
  Speaker 1: we start to wind up, because You've got to go
• 33:34
  Speaker 1: and I've got to go. But like thinking about, you know,
• 33:37
  Speaker 1: you're forty one, nearly forty two, what do I want
• 33:40
  Speaker 1: to look for your function like when I'm forty five?
• 33:42
  Speaker 1: That's not a bad question, you know. And it's like
• 33:46
  Speaker 1: same question I go with my what do I want
• 33:48
  Speaker 1: the podcast to be in a year? What do I
• 33:49
  Speaker 1: want to okay in a year from now? And I've
• 33:52
  Speaker 1: finished my study and I'm doing this, what do I
• 33:54
  Speaker 1: want to be doing okay? And what do I want
• 33:56
  Speaker 1: my life to look like on my body or my business,
• 33:58
  Speaker 1: on my brand. Cool. Now, if you've got to reverse
• 34:02
  Speaker 1: engineer that, Craig, what do you need to do now
• 34:04
  Speaker 1: to make that one year idea a one year reality?
• 34:08
  Speaker 1: And for that guy, the two and a half year
• 34:10
  Speaker 1: idea of having this sixty year old, strong, fit, functional body.
• 34:14
  Speaker 1: All right, well now you're fifty seven and a half.
• 34:16
  Speaker 1: What needs to happen about now to make that outcome,
• 34:20
  Speaker 1: that highly desirable outcome likely? You know? And it's I mean,
• 34:25
  Speaker 1: at some stage it's always going to come down to
• 34:28
  Speaker 1: whether or not we're going to do the work, you know.
• 34:31
  Speaker 2: Yeah, what's your protocol around getting people to shift their
• 34:35
  Speaker 2: identity into Because.
• 34:40
  Speaker 3: Picking a goal.
• 34:41
  Speaker 2: Saying in two years time, I want to look like this,
• 34:43
  Speaker 2: Like picking a goal that far ahead and then doing
• 34:46
  Speaker 2: the work is like the whole the journey is a destination.
• 34:49
  Speaker 2: How did you manage getting that shift like you did
• 34:52
  Speaker 2: it for thousands of people for a long time? Yes,
• 34:55
  Speaker 2: what landed for you?
• 34:57
  Speaker 1: Yeah? Yeah, Yeah, that's a really good question. And I
• 34:59
  Speaker 1: think that for me, just specific to what you said,
• 35:02
  Speaker 1: it's not so for me. It's not so much about
• 35:04
  Speaker 1: how I look. Of course, I've got an ego, and
• 35:07
  Speaker 1: of course I don't want to look bad, but it's
• 35:10
  Speaker 1: way more about how I work, like a health and
• 35:12
  Speaker 1: function and wellness of course, but I think for a
• 35:16
  Speaker 1: lot of people, rather than setting goals and achieving goals,
• 35:21
  Speaker 1: which is not the worst operating system, but rather thinking
• 35:24
  Speaker 1: about like everyone who's listening. If I could independently talk
• 35:29
  Speaker 1: to everyone individually, I should say and say, do you
• 35:33
  Speaker 1: want to be as healthy as you can with as
• 35:35
  Speaker 1: good behaviors and habits as you can embrace for as
• 35:38
  Speaker 1: long as possible. They're all going to say yes, Like
• 35:40
  Speaker 1: nobody wants to be in good like that dude doesn't
• 35:43
  Speaker 1: want to be in good shape in two and a
• 35:44
  Speaker 1: half years and then out of shape, like he wants
• 35:47
  Speaker 1: to be in shape when he's sixty and sixty two
• 35:49
  Speaker 1: and sixty five and seventy and seventy five and eighty. Right.
• 35:53
  Speaker 1: So it's good to have goals, and it's good to
• 35:55
  Speaker 1: have structure and accountability and process, but what we really
• 35:58
  Speaker 1: want to do over time is we want to create
• 36:01
  Speaker 1: a new default setting. So this is just how we
• 36:04
  Speaker 1: are now. Like you don't need you don't need motivation,
• 36:07
  Speaker 1: discipline or self control to lift weights three days a
• 36:11
  Speaker 1: week or four days a week, you don't need, you know,
• 36:14
  Speaker 1: there might be the other day where you feel like
• 36:15
  Speaker 1: dog shit and you don't want to go for a run.
• 36:17
  Speaker 1: Maybe you need a bit of discipline then. But generally speaking,
• 36:21
  Speaker 1: you and I are very hardwired that working out, lifting weights,
• 36:26
  Speaker 1: doing cardio is analogous to cleaning our teeth or having
• 36:29
  Speaker 1: a shower, or putting petrol in the car or buying food.
• 36:33
  Speaker 1: It's just a thing that we do. That's a part
• 36:36
  Speaker 1: of our life, you know. And when that when we
• 36:40
  Speaker 1: can create habits and behaviors that support our best self,
• 36:46
  Speaker 1: that's that's the goal. Where we're not now relying on
• 36:50
  Speaker 1: structure and focus and accountability and motivation and discipline. And
• 36:55
  Speaker 1: because you can't do that forever. So yeah, for me,
• 36:58
  Speaker 1: it's about designing a life and then implementing that design
• 37:04
  Speaker 1: so that that actually just becomes you know, who and
• 37:07
  Speaker 1: how we are. And so I've said this many times,
• 37:11
  Speaker 1: but when when usually it's blokes come up to me
• 37:14
  Speaker 1: at corporate gigs and say, oh, how do you stay
• 37:16
  Speaker 1: so bloody disciplined to do that?
• 37:18
  Speaker 3: And how do you?
• 37:19
  Speaker 1: And I go, I don't like, really, I'm not I'm disciplined.
• 37:23
  Speaker 1: The only thing I have to be disciplined with at
• 37:25
  Speaker 1: the moment is my research, because it's it's hard and
• 37:29
  Speaker 1: I don't love it, but that's I don't hate it either,
• 37:32
  Speaker 1: and I value it and I'm grateful for what I'm doing.
• 37:36
  Speaker 1: But that requires discipline and self control, right But it's
• 37:39
  Speaker 1: not something I'm going to do forever. But in terms
• 37:41
  Speaker 1: of the other the health variables, we're talking about food
• 37:44
  Speaker 1: and sleep and exercise, and that's very hardwired for me.
• 37:48
  Speaker 1: It's just like it would be harder for me, in fact,
• 37:52
  Speaker 1: if someone said, here's a million dollars, you've got to
• 37:56
  Speaker 1: eat shit for a year and not exercise. I would go,
• 37:58
  Speaker 1: not a fucking chance. I'll go keep you a million dollars.
• 38:02
  Speaker 1: There's not a chance, zero chance, you know. So anyway,
• 38:07
  Speaker 1: you enjoy your trip to Taz, Thank you. What are
• 38:10
  Speaker 1: you going to do there? Just quickly just blow.
• 38:13
  Speaker 2: Out the one hundred and one candles on my grandfather's cake.
• 38:17
  Speaker 1: That's so exciting. Speak Why didn't we talk about him
• 38:21
  Speaker 1: one hundred and one.
• 38:22
  Speaker 3: I'm going to have him on the podcast when I'm
• 38:24
  Speaker 3: down there. I'm going to record with him.
• 38:26
  Speaker 1: That's that's so good. Yeah, I love that.
• 38:30
  Speaker 3: Yeah.
• 38:31
  Speaker 1: Well, what do you call him pop grandad? What do
• 38:34
  Speaker 1: you call him?
• 38:34
  Speaker 3: Call him pop pop?
• 38:36
  Speaker 1: Who? What's his What do I call him?
• 38:37
  Speaker 3: Poppy cook?
• 38:39
  Speaker 1: Poppy cook? Yeah, not poppy cock poppy cook. And I
• 38:43
  Speaker 1: don't want you speaking any poppy cock poppy cook because
• 38:46
  Speaker 1: I'll listen to the fucking episode.
• 38:48
  Speaker 3: So keep it real, bro, I have to call it
• 38:51
  Speaker 3: poppy cock with poppy Cook.
• 38:52
  Speaker 1: Yeah, chatting poppy cock with poppy Cook. And by the way,
• 38:55
  Speaker 1: poppy Cook, get in the gym, bro, I can start
• 38:58
  Speaker 1: some squats alright, have a good trip, Cookie, Thanks Hops.