Latest / Too Awkward for a Twosome / 10 Things Every Healthy 50 Year Old Should Be Able To Do

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10 Things Every Healthy 50 Year Old Should Be Able To Do · Too Awkward for a Twosome

• In-person participant 1: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Clint - Mic: Hey, quick pause. If this episode is hitting you and you're ready for real tools, here's what we built. Head on over to CJElevatedLife.com, pick up the Rebuilt Method for Men or the Rebuilt Method for Women, just $67 each. We also created the Parasite Detox Blueprint at $37. And this is actually the exact protocol we use ourselves. And... Elevated Life: Welcome to Elevated Life Real Wellness and Transformation podcast, where we walk alongside the internally driven individual as they transform their life through wellness, movement, mindset, and personal responsibility. If that's you, you're in the right place. Let's jump in. Johnna: You know, it's so funny getting ready for podcasts with Clint because it's like this cluster of check your mic, holy F, what's this? What's that? So a little behind the scenes. I just I'm calling you out right here on on the podcast. It's hilarious. And then okay, are you ready? Are you ready? Here we go, five four three two one. Hello, I'm Mr. Mellow. Clint: You know, it's so funny getting ready for podcasts with Clint because it's like this cluster of check your mic holy F, what's this? What's that? So a little behind the scenes. I just I'm calling you out right here up on the podcast. Well thank you. And then okay, are you ready? Are you ready? Here we go. Five four three two one. Hello. Mr. Mellow. Well Elevated Life: Hey friends, if you're getting something out of this, connect with us on our social media platforms. We're at CJElevatedLife underscore on Instagram and TikTok and CJElevatedLife on Facebook and X. We're answering DMs, sharing daily content and building community with people ready for real transformation. For now, hit subscribe wherever you're listening, Apple, Spotify, YouTube. We drop two new episodes every week. And if this episode resonates, share it. In-person participant 1: $67 each we also created the parasite detox blueprint at $37 and this is actually the exact protocol And while you're there sign up for the newsletter You'll get the weekly action steps and new tools. We've tested ourselves. Let's get back to the episode Elevated Life: That's how we reach more people who are ready for change. You can also find everything at CJElevatedLife.com. All right, let's keep going. Clint - Mic: You'll get the weekly action steps and new tools we've tested ourselves. Let's get back to the episode. Clint: ⁓ this one had me in a real panic because you couldn't do one of them? Well, no, because the little countdown on my on my computer started at five and for some reason the countdown on my phone, which is what we use to get the video, started at just sorry. ⁓ yeah. Can you make sure the top of your head is in the middle of the screen? ⁓ Johnna: You couldn't do one of ⁓ Well, no, because the little Yeah. Started at five and for some reason the countdown on my phone, which is what we use to get the video. Yeah, I'm gonna adjust. Sorry, you too. Yeah, can you make sure the top of your head is in the middle of the screen? ⁓ Sure. That'll help with clips. Anyway, the countdown on my phone started at six. ⁓ we've never seen a six. No, that's why it threw me off. It was Clint: That'll help with clips. Anyway, the countdown on my phone started at six. ⁓ we've never seen this six. No, that's why it threw me off. It was bedlam here for three counts. Yeah. I didn't start over. I saw a wrong number. I almost did. Right. Well Johnna: I'm surprised you didn't shut it down like we're gonna start over. I saw a wrong number. This can't be right. ⁓ that's funny. Well, welcome in everyone. I just kicked my phone, so YouTube just went woah woah woah. ⁓ what are we talking about today? I am really excited about this, so I'm gonna let you talk about it. Clint: So YouTube just went Whoa, whoa, ⁓ what are we talking about today? all right, perfect. ⁓ this is actually something that's near and dear to our hearts in a few different levels, I I would say. ⁓ so I'll just jump into it and then you know we can talk about why. But we're we're doing a list 'cause lists are fun and they're they're easy to comprehend. Appropriate list. Yeah. So we're talking about the ten things that every healthy fifty year old should be able to should actually be able to do. So Johnna: This is actually something that's near and dear to our hearts in a few different levels, I I would say. ⁓ so I'll just jump into it and then you know, we can talk about why. But we're we're doing a list 'cause lists are fun and they're they're easy. This is a super appropriate list, I feel. So we're talking about the ten things that every healthy fifty year old should be able to should actually be able to do. So near and dear because, you know, we're we're approaching Clint: Near and dear because, you know, we're we're approaching that age. and a lot of the people that we work with or just exist with in life are that age or older. ⁓ Johnna: that age. Yeah. ⁓ and a lot of the people that we work with or just exist with in life are that age or older older, yeah. and you know, it really like we were just talking about right before the podcast, you know, if you're hearing stuff and you're well below fifty, you're like, holy shit, I don't know if I can do that you you can use this as kind of just like a quick little, all right, it's time to time to start working on some mobility or you know. Clint: And you know, it really like we were just talking about right before the podcast, you know, if you're hearing stuff and you're well below fifty, you're like, Holy shit, I don't know if I can do that. All right, it's time to time to start working on some mobility or, you know, that kind of stuff. So that test that ⁓ kids took in that was Johnna: stuff. What's the name of that test that ⁓ kids took in school? It was amazing unless you didn't do good on it. The presidential physical fitness is that the one where you had to climb the rope all the way up or was that added in later just to fuck with people's self esteem? Yeah, I think I was suffered by that for sure. ⁓ but it definitely was like push ups and sit ups and Clint: Amazing unless you didn't do good on it. The presidential physical fitness test. Or was that added in later just with people's self esteem? Yeah, I think that was separate, but that for sure. ⁓ but it would definitely was like push ups and sit ups and and those kinds of things. ⁓ that were just, you know, it wasn't really for those of you who didn't participate in it, it wasn't like you weren't y you didn't fail. No. But it was just an idea of, you know, here here, here's what you can do. Yeah. That's at least that's how I remember it. Johnna: that were just you know, it wasn't really for those of you who didn't participate in it. It wasn't like you weren't y you didn't fail. No but it was just an idea of, you know, here here, here's what you can do. Yeah. That's at least that's how I remember. So that was in elementary school. Mm-hmm. Right, and then it they stopped it for a while. Like the eighty six that test, right? I don't know the years on that. I don't either. Clint: Mhm. Right. And then it they stopped it for a while. Like the eighty sixth that time. Yeah. I don't either. And I mean we could look it up, but I know, you know, it was just kinda in the vein of self esteem movement and, you know, making sure nobody feels bad or whatever. But, you know, and Johnna: I know you know it was just kinda in the Self esteem movement. Sure. Right. But you know, and and even the stuff that we're talking about here, and we talk about it all the time. Nothing that we talk about is ever intended to make someone feel bad about themselves. No they can't do anything. But there are legitimate concerns if yeah, you know, if you're at a point in your life where you're listening to these things really at any point in your life, yeah. And like Clint: And even the stuff that we're talking about here, and we talk about it all the time, nothing that we talk about is ever intended to make someone feel bad about themselves if they can't do anything. But there are legitimate concerns if you know, if you're at a point in your life where you're listening to these things really at any point in your life, and like I don't know when the last time I was able to do that or I sure as shit can't do it now, it Johnna: I don't know when the last time I was able to do that or I sure as shit can't do it now. It's not intended to make you feel bad. It's just like, hey, it's it's probably start today. Yeah, start today. In very specific ways. There are very specific indicators that we're gonna talk about that that can be extrapolated out into general overall wellness. Clint: Not intended to make you feel bad. It's just like, hey, it's it's probably time to move your body. Yeah. Yeah. In very specific ways because there are very specific indicators that we're gonna talk about that that can be extrapolated out into general overall wellness. And we're not talking about, you know, benching 300 pounds or that kind of stuff. This is all very Johnna: Right. And we're not talking about, you know, benching three hundred pounds. No. Or that kind of stuff. This is all very everyday life things that you're that you're doing that, you know, that you can measure and just kind of get a a sense of where you are. Yeah, it was really interesting as we were doing the research for this, you know, and what gave me the idea is I keep seeing all of the, you know, big names in doctors that love resistance training and all they're all coming out with kind of Clint: everyday life things that you're that you're doing that you know that you can measure and just kind of get a a sense of where you are. Yeah it was really interesting as we were doing the research for this, you know, and what gave me the idea is I keep seeing all of the, you know, big names in doctors that love resistance training and all they're all coming out with kind of, you know, this sort of a list. And I think it's fantastic because it's that, what'd you call it, the presidential test? Yeah, presidential test. Johnna: you know, this sort of a list. And I think it's fantastic because it's that, what do you call it, the presidential test? Clint: physical fitness test. Yeah. For fifty euros. Right. That's the way I'm seeing it. Right. It's like this is the test that you would take to see where you're at. Mm-hmm. And so as I'm reading through this and preparing, I'm like, ⁓ good job. Jonna, I'm gonna give myself a pat on the back. Because I on these ten things Johnna: Yeah, for fifty year olds. Right. That's the way I'm seeing it, right? It's like this is the test that you would take to see where you're at. And so as I'm reading through this and preparing, I'm like, ⁓ good job. Jonna, I'm gonna give myself a pat on the back. Because I work on these ten things with every single one of my clients. And I can say Clint: with every single one of my clients and I can say confidently that my clients who have been with me for more than six months can absolutely pass this test. ⁓ yeah. Yeah, absolutely. And that makes me really happy. Right for them. So anyway, let's jump into this. All right. You want me to start number one? Number one. Number one, do push ups. Johnna: Confidently that my clients who have been with me for more than six months can absolutely pass this test. ⁓ yeah. Yeah, absolutely. And that makes me really happy, right? For them. So anyway, let's jump into this. All right. Yeah, go for it. Start number one. Number one, do push ups. Yeah, push ups. So what what is it for men and women? Yeah. So the goal and you know, some of these have Clint: So what what is it for men and women? Yeah, so the goal and you know, some of these have have a little more rigid numbers to ⁓ and some of ⁓ are just very general. Keep in mind, you know, goals vary, all those things. But what we're talking about with a healthy fifty year old man, you should be looking to get fifteen to twenty five, good form, good ⁓ pace. Johnna: have a little more rigid numbers to ⁓ and some of ⁓ are just very general. Sure. Keep in mind, you know, goals vary, all those things, but what we're talking about with a healthy fifty year old man, you should be looking to get fifteen to twenty five, good form, good ⁓ pace, yeah, and depth. You know, I mean that whole, you know, yeah, straight back, getting down to parallel to the ground, all those good things. Fifteen to twenty five Clint: Is that the word I'm you know, I mean that whole, you know, yeah, straight back, getting down to parallels with the ground, all those good things. Fifteen to twenty-five for men, women, ten to twenty. Yeah. So this is and I wanna emphasize this is not girl push ups, ladies. This is a real legit Johnna: Women ten to twenty. Yeah. So this is and I wanna emphasize this is not girl push ups, ladies. This is a real legit push up. And so if you just kind of fell out of your chair, of course as you're starting, you can start with counter push ups, you know, we ta we've talked about that and I mean I've trained that with people doing push ups on your on the cam literally, yeah. Yeah, on the camera Clint: push up. And so if you just kind of fell out of your chair, of course, as you're starting, you can start with counter push ups, you know, we to we've talked about that and I mean I've trained that with people. Doing push ups on On the Ca literally, yeah. Yeah on the On the kitchen counter. ⁓ yeah. On the kitchen counter. Yeah. Yeah. Or a coffee table. Right? Or you can start with your knees down. But the goal for a healthy fifty year old, go ahead. Johnna: ⁓ yeah, on the kitchen counter, yes. Or a coffee table, right? Or you can start with your knees down, but the goal for a healthy fifty year old go ahead. Were you gonna say so? Should be Yeah, ahead. Ten to twenty push ups. I was just gonna Clint: Yeah. Yeah, go ahead. Ten to twenty pushers. I was just gonna clarify one more time what we're talking about with counter push ups. You don't have to be on the kitchen counter what we're talking about or wall push ups maybe. You're leaned up against the counter or you're leaned up against the wall. So you're you know your hands are on the wall or on the counter and you're you're pushing down or down into the counter or down into the wall. So you're at an angle and you're going down. So it's just angled push ups, not on the ground. Right. And nice and slow. Johnna: You don't have to be on the kitchen counter. What we're talking about or wall push ups maybe. Sure. You're leaned up against the counter or you're leaned up against the wall. So your your hands are on the wall. So you're at an angle. Yeah. And you're going down. So it's just angle push ups, not on the ground. Right. And nice and slow. Clint: Although if you wanna get on the counter and do push ups, you can do too. People do that. I've I think I've seen it on social media. I mean, what haven't you seen? So anyway, like we said, just start slow. If you're unable to do the the number, man or woman, right? ⁓ with regular push ups, start with counter or Johnna: Although if you want to get on the counter do push ups, you can't. Wow, people do that. I've I think I've seen it on social media. I mean, what haven't you seen? So anyway, like we said, just start slow. If you're unable to do the the number, man or woman, right? ⁓ with regular push ups, start with counter or wall and then move to girl push ups. And then move to being able to just do one full push up and good for you, yay, and then two. But this is something that you should be able to do. Yeah. All right. So the next one getting up and down off the floor without your hands. Which when I read this, I was like, MF, I don't even know if I can do that. Right. So Clint and I both got on the floor. Clint: to being able to just do one full push up and good for you, yay, and then two, but this is something that you should be able to do. Yeah. Alright, so the next one. Getting up and down off the floor without your hands. Which when I read this I was like, MF, I don't even know if I can do that. Yeah. So Clint and I both got on the floor and tested it out. Johnna: and tested it out. I have a knee issue, so I can do it on one side of my body, right? I get my legs in a ninety ninety position. If you are a personal training client, you know what a ninety n ninety is. Excuse me. Clint: I have a knee issue so I can do it on one side of my body. Right. I get my legs in a ninety ninety position. If you are a personal training client, you know what a ninety ninety is. Excuse me. ⁓ And so really what we're talking about here. ⁓ go ahead. That was a quick I was just gonna fill, but you took a quick wanna have it any down. You got a quick drink, yeah. Anyway, ninety position then up the knees and then standing up. Johnna: And so really what we're talking about here go ahead. No, you go ahead. I was just gonna fill. ⁓ you didn't want to have any downtime with my cough. ⁓ Anyway, ninety ninety position and then ⁓ up to the knees. ⁓ And then standing up. Everyone should be able to do that. It sounds daunting. Yeah. When when you just and like Clint: Everyone should be do that. It sounds daunting. Yeah. When when you just end like John was mentioning, it sounded daunting to us, you know, and then and then you do it. It again, just like everything else, you know, start start slow if you can't do it. Because this ends up being not just strength. Johnna: do it. It again, just like everything else, you know, start start slow if you can't do it. Because this ends up being not just strength, but balance. Totally. Core strength. Core strength. Yeah, so lots of different right, not just leg strength. Yeah. Lots of you're you've got a lot of different components going on. So what what you don't want to do with any of these things or anything Clint: But balance and and coordination and more strength. Yeah. So lots of different right, not just leg strength. Lots of you're you got a lot of different components going on. So what what you don't want to do with any of these things or anything, fitness resistance training wise, is just jump right into it and try to do it and get hurt and have setbacks and all that stuff. Or not do Johnna: fitness resistance training wise is just jump right into it and try to do it and get hurt and have setbacks and all that stuff. Or not do it because you feel bad that you can't do it. Right. Because we all I used to not be able to do a push up. Are you kidding me? I could barely do a wall push up. So guess what? Been there. Mm-hmm. I know how it feels. Yeah, so this one you just ease your way into it. You can work on a lot of ⁓ hip and ankle mobility, flexibility kind of thing, but but just Clint: Because you feel bad that you can't do it. Right. Because we all I used to not be able to do a push up. Are you kidding I could barely do a wall push up. So guess what? Been there. I know how it feels. Yeah, so this one you just ease your way into it. You can work on a lot of ⁓ hip and ankle mobility, flexibility kind of thing, but but just You know, you can feel, even if you're using your hand to get up off the ground, just try to use your hand a little bit less. Try to get to a point where it's okay, it's more there for balance and stability rather than ⁓ you know, a good push off the ground. Or if you have to start with both your hands, work to using one hand. Right. Right? If you're using one hand Johnna: You know, you can feel even if you're using your hand to get up off the ground, just try to use your hand a little bit less. Try to get to a point where it's okay, it's more there for balance and stability rather than ⁓ you know, push push off the ground. Or if you have to start with both your hands, work to using one hand. Right? If you're using one hand, work to using like four fingers or three fingers, then one finger. You can build here. Clint: Work to using like four fingers or three fingers, then one finger. You can build here. And if you don't know what a ninety nine Johnna: And if you don't know what a ninety ninety is, you know, Google it. Start working on just doing some ninety nineties and then ankle mobility. Clients, I know you're listening. This is why we do so many calf raises and I tell you to push through your big toe and I encourage you to work out without your shoes on because we really love that ankle mobility. So all right. Absolutely. All right, next thing. Former carry, go for it. Clint: you know Google it start working on just doing some ninety nineties and then ankle mobility clients I know you're listening this is why we do so many calf raises and I tell you to push through your big toe and I encourage you to work out without your shoes on because we really love that ankle mobility. Absolutely all right next thing go for it. Yeah carry heavy things. Yeah let's talk about Johnna: carry heavy things. Yeah, let's talk about what a farmer carry is. It is where you ⁓ carry, if you're looking on YouTube, ⁓ heavy weights in each side of your body, right dumbbells, really, or you can carry plates. I've seen people like put their finger in the plate and carry it. That works too. In good posture, I always tell my clients to walk heel to toe and you want to carry the heaviest weight that you can for Clint: Carry it. Go ahead. It is where you ⁓ carry, if you're looking on YouTube. ⁓ heavy weights in each side of your body, right? Dumbbells, really, or you can carry plates. I've seen people like put their finger in the plate and carry it. That works too. In good posture. I always tell my clients to walk heel to toe and you want to carry the heaviest weight that you can for how long? Like how what Johnna: How long? Like how what what is yeah, how long? ⁓ really a couple hundred feet. Yeah. Is what you're looking at. You know, give or take, it's not exact, but I was trying to measure how long I have my people do it in my head and my brain doesn't work. Okay. the reason it's called a farmer carry, so if you're trying to get a visualization of what it is, picture carrying five gallon buckets of water. Clint: is yeah, how long? really a couple hundred feet. Yeah. Is what you're looking at. You know, give or take, it's not exact, but ⁓ Yeah, it's a couple hundred feet. Okay. ⁓ the reason it's called a farmer carry, so if you're trying to get a visualization of what it is, picture carrying five gallon buckets of water. You know, so you've got one in each hand and you want to walk so you're not spilling the water. So you're not swinging them all over the place, you know, you're not you're trying to keep ⁓ as steady as you can. ⁓ just and you can do it with Johnna: Mm. Mm-hmm. You know, so you've got one in each hand and you wanna walk so you're not spilling the water. So you're not swinging ⁓ all over the place, you know, you're not you're trying to keep ⁓ as steady as you can. ⁓ just and you can do it with Clint: Five gallon buckets of water too, if you want to. Or you can start with milk jugs, right? I mean, but this is ⁓ grip strength is very important. And it's a what is it? How do I wanna frame this? It like Johnna: five gallon buckets of water too. You can. You can do that at home. Or you can start with milk jugs, right? I mean, but this is ⁓ grip strength is very important. And it's a what is it? How do I wanna frame this? It like ⁓ not all c cause mortality, but grip strength predicts your what? What what am it I think that's what you're trying to say. Yeah. Yeah. It reduces all cause mortality. Yeah. Clint: strength predicts your what? What yeah what am I I think that's what you're trying to say. Yeah. Yeah. It reduces all cause mortality. Yeah. Yeah. So basically it factors in for everything else. Yeah. You know, obviously your grip th grip strength isn't going to you know if you're if you get shot or whatever, that's not factoring in. But everything else being equal, the grips grip strength is a Johnna: Yeah, so basically it factors in for everything else. Yeah. You know, obviously your grip grip strength isn't going to you know, if you're if you get shot that's not factoring in. But everything else being equal, the grips grip strength is a is a very accurate indicator of your just overall health and longevity. Clint: is a very accurate indicator of your just overall health and longevity. Totally. And this translates into carrying your luggage or your groceries. And we talk all the time. Clint tells this story all the time about people being able to pick up their things and put them away. Right. And it's just so much carryover. Yeah. So what you're looking for as far as numbers, just to get a f a kind of a feel for it. Johnna: Totally. And this translates into carrying your luggage or your groceries and we talk all the time. Clint tells the story all the time about people being able to pick up their things and put them away, right? And that just so much carryover. So anyway. So what you're looking for as far as numbers, just get a a kind of a feel for it. Clint: ⁓ when you're i when you're first starting out, beginners are like twenty to thirty five pounds in each hand. Which is still quite a bit. Yes it is. I mean that so someone should be able to Okay, I'm sorry. Yeah. I cut you off. Finish your thought because what should a fifty year old be able to farm or carry? That's the that twenty five pounds in each hand. Is kinda like the this these numbers are tiered. Johnna: ⁓ when you're if when you're first starting out, beginners are like twenty to thirty five pounds in each hand. Okay. Which is still quite a bit. Yes it is. I mean So someone should be able to Okay, I'm sorry. Yeah. I cut you off. Finish your thought because What should a fifty year old be able to farm or carry? That's the amount. Twenty five pounds in each hand. Okay. ⁓ So if you're not even to twenty, you know, you really need to be being proactive with working on your grip strength, working on your farmer carry. Twenty to thirty five pounds in each hand is like a good start. Yay. You know, you're Clint: Basically. So if you're not even to twenty, you know, you really need to be being proactive with working on your grip strength, working on your pharma carry. Twenty to thirty five pounds in each hand is like a good start. You know, you're good for you, but let's try to progress up to forty to sixty pounds. That's really the the sweet spot. Up over sixty pounds is you know, that's like awesome. Johnna: Good for you, but let's try to progress up to forty to sixty pounds. Yeah. That's really the sweet spot. Sweet spot. Up over sixty pounds is you know, that's like awesome. Good job. Fantastic. Well done, fifty year old. Yeah. So if you can if you can do forty and again, just as a reference, you know, if you're not in the gym with dumbbells or kettlebells or something, five gallon bucket full of water. Clint: Fantastic. Yeah. So if you can if you can do forty and again, just as a reference, you know, if you're not in the gym with dumbbells or kettlebells or something, five gallon bucket full of water weighs forty pounds. ⁓ my gosh, really? Yeah. Water a gallon of water is eight pounds. Johnna: ⁓ my yeah. ⁓ my gosh, really? Yeah. Water a gallon of water is eight pounds. Th that would feel so awkward to me. I'd so much rather have dumbbells than sloshing around some water. But whatever. You know, if you don't have it, yeah. You know, 'cause Clint: But there you go. So you can, you know, 'cause we obviously we promote going to the gym, but there's no excuse, you know, if you're if you've got stuff at home, gallon jugs of milk, like you said, to start out, you know, or whatever. ⁓ but yeah, that's where you want to be. About forty to sixty pounds in each hand. Yeah, and none of these that we've even mentioned Johnna: So we promote going to the gym. Yeah. There's no excuse, you know, if you're if you've got stuff at home, gallon jugs of milk, like you said, to start out, you know, or whatever. ⁓ but yeah, that's where you want to be, about forty to sixty pounds in each hand. Yeah, and none of these that we've even mentioned require a gym. No. Right? This this is stuff you can do at home. All right, so number four, balance on one leg for ten plus seconds. So this is also a strong prediction. Clint: No. Right? This is this is stuff you can do at home. Alright, so number four, balance on one leg for 10 plus seconds. So this is also a strong predictor of higher mortality risk after 50. It's good for the nervous system, stability, fall prevention. So we do this too. So take your shoes off. Johnna: Of higher mortality risk after 50. It's good for the nervous system, stability, fall prevention. So we do this too, right? Yay. So take your shoes off and look straight ahead. And you should be able to balance on one foot for at the very least. Clint: And look straight ahead and you should be able to balance on one foot for at the very least ten seconds. Yeah. I know that with my clients we do thirty seconds on one side, thirty seconds on the other side. And I would just say that is certainly what you should be shooting for. I ten seconds is I mean it's better than zero seconds, but shoot for thirty seconds. I totally agree. Johnna: ten seconds. Yeah. I know that with my clients we do thirty seconds on one side, thirty seconds on the other side. And I would that is certainly what you should be shooting for. I agree. Ten seconds is I mean it's better than zero seconds. Yeah. But shoe for thirty seconds. I totally agree and I would build that up. And guys, she can do this while you're standing in the kitchen waiting for the butter to melt in your pan before you toss your mushrooms and onions in there. I mean this is just something that you can do anywhere. And you don't need to get all crazy with it. It's literally just pick one foot up. You know, you don't have to like be Clint: I would build that up. Waiting for the butter. Yeah. Yeah. And this is just something that you can do anywhere. And you don't need to get all crazy with it. It's literally just Pick one foot up. You know, you don't have to like be trying to put the other leg over your head or anything like that. You know, it's just just standing on one leg. But make sure you do it without your shoes on. Right? Even in your bare feet and spreading those toes out would be the best. Yeah. Yep. And you could do it outside in the ground and get some grounding in. What stacking habits? Yeah. So Johnna: Trying put your other leg over your head or anything like that. You know, it's just just standing on one leg. But make sure you do it without your shoes on, right? Even in your bare feet and spreading those toes out would be better. Yeah. Yep. And you could do it outside. Stacking habits. So cheesy. Maybe you can box breathe and use that for the timing. Wow. It's cheesy. Wow, Clint. You're just a whole new program is just blossoming in your brain right now. The next one, squatting the parallel. Mm-hmm. ⁓ this, you know, I mean we talk about it all the time watching grandkids and and ⁓ I mean little kids in general, right? Clint: Cheesy. Maybe even box breathe and use that for the timing. Wow. It's just so much. All right. The next one, squatting to parallel. this, you know, I mean, we talk about it all the time watching grandkids and And I I mean little kids in general, right? We're talking like two, three year olds that just they just go down and you know their butt is an inch off the ground, but they're just sitting in a squat. And like it's just such and nobody's teaching them. That's just what you do. And then you do it less and less and less. So it's so critical. And you know, this one I would say you're really looking at getting getting your hips below your knees. Yeah. I mean Johnna: It's just Sit in a squat down and you know their butt is an inch off the ground. Yep, but they're just sitting in a squat. Yeah. Like it's just such and nobody's teaching ⁓ No. It's just what you do. It's a fundamental movement. Less and less and less. So it's so critical. And you know, this one I would say you're really looking at getting getting your hips below your knees. Yeah. I mean, getting your your parallel. Yeah. And you know, for those of you who maybe aren't doing this as much in the Clint: Getting your your parallel. And you know, for those of you who maybe aren't doing this as much in the gym or in your workouts, or maybe you're just getting started doing workouts or stuff, it's low. It it's it's taken me a long a many years to work on Johnna: gym or in your workouts or maybe you're just getting started doing workouts and stuff. It's low. That's super low. It it's it's taken me a long a many years to work on I mean you guys if you're longtime listeners, we've talked about squat depth forever. It's taken time. Yeah. It takes time. It's definitely something I would say look in the mirror. Yeah. Just see you know if if you're just getting started, look in the mirror and see where you're at. Don't Clint: It's taking time. Yeah. It takes time. It's definitely something I would say look in the mirror when you do it. Just see you know, if you're just getting started, look in the mirror and see where you're at. Don't try to, you know, push yourself too hard and and tear a muscle or, you know, blow a joint out or whatever. But just see where you are 'cause it's amazing how often, you know, when when you deal with new clients specifically, like, okay, try to get parallel and they're like, Yeah, I think I'm pretty parallel and you're about Johnna: Try to, you know, push yourself too hard and and tear a muscle or, you know, blow a joint out or whatever. Yeah. But just see where you are, 'cause it's amazing how often, you know, when when you deal with new clients specifically, like, okay, try to get parallel and they're like, Yeah, I think I'm pretty parallel and like you're about forty five degrees. Yeah. You're about halfway there. I don't know. Maybe I've had three clients total be able to Clint: Forty five degrees. You're about halfway there. Johnna: ⁓ get in ⁓ to proper squat depth. However, with working on squat depth, working on ankle mobility, right? Working on our hips, those ninety nineties, and body weight squats. Clint: get in ⁓ to proper squat depth. However, with working on squat depth, working on ankle mobility, right, working on our hips, those ninety nineties, and body weight squats. Johnna: on their own. I have one client specifically who has just blown my mind because she did her own squat challenge and she's just continued to do it. And I've seen her squat depth improve massively. Like it shocked me. Clint: on their own. I have one client specifically who has just blown my mind because she did her own squat challenge and she's just continued to do it. ⁓ and I've seen her squat depth improve massively. Like it shocked me. Yeah. I think like I don't know three weeks ago I was like mouth open. I'm like, ⁓ my goodness lady, your squat depth. So Johnna: I think like, I don't know, three weeks ago I was like mouth open. I'm like, my goodness, lady, your squat depth. So, you know, this is something that takes time, but it can be done. But it is definitely going to require doing a lot of ninety nineties. ⁓ combat stretch is really good for this. You can Google that and calf raises, all of those things. Clint: You know, this is something that takes time but it can be done. But it is definitely going to require doing a lot of ninety nineties. ⁓ combat stretch is really good for this. You can Google that. And calf raises, all of those things. Johnna: But then also doing bodyweight squats slowly and holding it at the bottom. Because what I've noticed with bodyweight squats, people just wanna freaking bounce. They're like, okay, just up and down. Here we go. Like get your feet in a good position for your body, right? There's so many people out there that are gonna tell you how to squat. Do what is good for your Clint: but then also doing body weight squats slowly and holding it at the bottom. Mm-hmm. Because what I've noticed with bodyweight squats, people just wanna frickin' bounce. Yeah. Like, ⁓ my just up and down, here we go. Like Get your feet in a good position for your body, right? ⁓ there's so many people out there that are gonna tell you how to squat. Do what is good for your body mechanics now. You can clean that shit up later. Right? Like let's just start the movement. Johnna: Body mechanics now. You can clean that shit up later. Right? Like let's just start the movement and squat all the way down as far as you can go and then hold it and then come back up and maybe hold it for one second, right? Maybe like what is it? Like a three second down and a two second up with maybe a one second hold. I would do that. Yeah. To work on that because it takes time. And Clint: and squat all the way down as far as you can go and then hold it and then come back up and maybe hold it for one second, right? Maybe like what is it? Like a three second down and a two second up with maybe a one second hold. Yeah. I would do that. Yeah. To work on that because it takes time. Yeah. And Johnna: I mean, let's be honest, fifty year olds, how many of us can, you know, sit in a deep squat for a long period of time? How many of us can even get into a deep squat? And get out it. Right. Without falling or blowing out a knee, right? Like these are things that you should be able to do. And a lot of times people just avoid Clint: I mean, let's be honest, fifty year olds, how many of us can, you know, sit in a deep squat for a long period of time? ⁓ how many of us can even get into a deep squat? And get out of it. Without falling or blowing out a knee. Yeah. Right? Like these are things that you should be able to do. And a lot of times people just avoid getting on the ground. Johnna: getting on the ground anymore. It's like, you know, ⁓ I can't do this, so I'm just going to avoid doing it or I'm gonna avo avoid squatting. That's the worst possible thing that you can do, honestly, because it just limits your mobility and pretty soon, well, I don't have to tell you what happens. It's all over everything. So anyway, what's the next one? Clint: anymore. It's like, you know, ⁓ I can't do this so I'm just going to avoid doing it or I'm gonna avoid swatting. That's the worst possible thing that you can do, honestly, because it just limits your mobility and pretty soon, well, I don't have to tell you what happens. It's all over everything. So anyway, what's the next one? Yeah. So for those of you longtime listeners, you know we very much advocate for resistance training. However, there is you know, you have to take care of your cardiovascular system as well. So you should be able to walk several miles, talking like three to five miles without exhaustion. Yeah. And you know, we're not talking here power walking, we're not talking, you know, any of that. This is just like but also not Johnna: So There is, you know, you have to take care of your cardiovascular system as well. So you should be able to walk several miles. Walking like three to five miles without exhaustion. Yeah. And you know, we're not talking here power walking. We're not talking, you know, any of that. This is just like but also not a super casual stroll. Yeah. This is just like a normal pace walk. Clint: A ⁓ super casual stroll. This is just like a normal paced walk. You should be able to do that for several miles without exhaustion. Johnna: Should be able to do that for several miles without exhaustion. Yeah. I mean, do we need to elaborate on that? Walking is like, you know, a normal human movement. We sit so much. Walk. Okay. Next. Well, I don't know. Clint: Well I didn't know if you want to talk about the VO two max or not. It doesn't really matter. It's just some people might want Johnna: ⁓ go for it. Yes, you have those. It doesn't really matter. It's just Some people might want to know that. O two max is basically just it's a a mathematical formula of how much oxygen your blood can use when you're exercising. So when it's you know, when you're when you're needing the most oxygen in your blood, how much is it actually getting? Clint: Basically what you're doing with with some of these, ⁓ when you're getting your heart rate going and everything, VO2 max is basically just it's a a mathematical formula of how much oxygen your blood can use when you're exercising. So when it's you know, when you're when you're needing the most oxygen in your blood How much is it actually getting? And the more you do this kind of stuff, then the the higher that number is. So the more oxygen you're getting pumped through your blood so your body can recover, can perform better and recover better. Yay. Nice job, sir. Going to be mathematical. Well, I didn't want to get into it because I didn't want your eyes to glaze over. Yeah. the next one. Johnna: Yeah. And the more you do this kind of stuff, then the the higher that number is, so the more oxygen you're getting pumped through your blood so your body can recover, can perform better and recover better. Yay. I love that. Nice job, sir. Way to be mathematical. Well, I didn't Yeah, and me to fall asleep. ⁓ the next one, which is interesting to me because it goes against a lot of what we're told. Hinging properly and picking things up safely. This one this is one of the biggest struggles I see with clients. Same. Because it's like no, you bend at your knees. Right? Yeah. They don't even understand how to hinge at the hips. Yeah. Yeah. But that's so that's what we're talking about Clint: Which is interesting to me because it goes against a lot of what we're told. Hinging properly and picking things up safely. This one this is one of the biggest struggles I see with clients. Because it's like, no, you bend at your knees. Right? That's how you pick things up. Bend at your knees. How to hinge at the hips. Yeah. Yep. But that's so that's what we're talking about. Hinging at your hips. And being able to pick something up off the ground, hinging at your hip. I'm not saying your legs will be straight, but you're hinging at the hips, not just squatting down, essentially. So those are two very different movement. Yeah. And a lot people don't they don't want to what? Johnna: Hinging at your hips. Yeah. And being able to pick something up off the ground, hinging at your hip. I'm not saying your legs will be straight. Yeah, soft knee hit the hips, not just squatting down. Yeah. Essentially. So those are two. Or like a squat hinge almost. Yeah. And a lot of people don't do that because they don't wanna what? Throw out their lower back. Right. Yeah. Because you think anytime you start bending over like that, you think Clint: The their their back, right. Because you think any time you start bending over like that, you think well, and you probably are using your back if you don't know how to hinge your hips, how to slide your hips. Right. A lot of people when they hinge, they're completely collapsed. Their shoulders are forward. Johnna: Well, and you probably are using your back. Right and don't know how to hinge your hips. And stay in good posture when you're hinging. You know, a lot of people when they hinge, they're completely collapsed. Their shoulders are forward, their chest is in, right? They have no core control at all. Instead of rolling those shoulders back, keeping the navel tight, chest up, hinging at the hips. Yeah. Yeah. So yeah, you should be able to do that. And that Clint: Their chest is in right, they have no core control at all instead of rolling those shoulders back, keeping the navel tight, chest up, hinging at the hips. Yeah. Yeah. So yeah, you should be able to do that. And that, just like with everything else, I mean, it it takes practice. It takes practice. Just and this is another one where I absolutely recommend doing it in front of a mirror. And just whether it's you're standing, you know, let's say like six inches away from a wall with your back toward a wall, or it can be a chair or whatever. So you can position yourself in front of a mirror. And then think about sl trying to touch, let's say it's the wall. Johnna: Like with everything else, I mean it it takes practice. It takes practice. Just and this is another one where I absolutely recommend doing it in front of a mirror. Mm-hmm. And just whether it's you're standing, you know, let's say like six inches away from a wall, with your back toward a wall, or it can be a chair or whatever, so you can position yourself in front of a mirror. And then think about s trying to touch let's say it's the wall. Trying to touch the wall with your butt. Clint: Trying to touch the wall with your butt, keeping your legs when we say soft knee, just barely bent. Essentially straight but not locked out. And then keep try to keep your chest as tall as you can so your back's flat and touch your butt to the wall. Yeah. Johnna: Keeping your legs when we say soft knee, just barely bent. Essentially straight, but not walked out. Mm-hmm. And then keep try keep your chest as tall as you can so your back's flat and touch your butt to the wall. Yeah, shoulders rolled back. The other thing that I just triggered a memory, if you're a Gen Xer, remembered potato pickers? ⁓ yeah. Yeah. Okay. Potato pickers. They are. I mean, maybe a wider stance. Potato Pickers had a wider stance. And we used to go Clint: Gen X are remembered potato pickers? ⁓ yeah. Yeah, okay. These are potato pickers. They are I mean maybe a wider stance. Potato pickers had a white stance. Yeah. Then we used to go one. One, two, three. Yeah. Yeah. That's ⁓ do some potato pickers. Yeah, for those of you who know what that is, but yeah, that's a that's a great one. It is a great one. The other way you can do that is with a cat cap. Johnna: One, two, three, tet yeah. Yeah. That's do some potato pickers. Yeah, for those of you who know what that is. Yeah. Yeah, that's a that's a great one. It is a great one. The other way you can do that is with a cat cow, right? Working on if you have a hard time with your back. Cat cows, I feel like cat cows are one of the best exercises on the planet. I do. Like Clint: on if you have a hard time with your back. sizes on the planet. I do. Like 'cause I feel like you just get better at ⁓ Right? So go on your little Googler ⁓ people. Everyone has all the information on the planet on their phone. So just Google what a cat cow is. Or you could look at our YouTube channel. Do we have a cat cow on YouTube? ⁓ okay. There you go. We have a farmer carry on there too, I think. ⁓ no Johnna: 'Cause I feel like you just get better at Right? So go on your little Googler, ⁓ people. Everyone has all the information on the planet on their phone. So just Google what a cat cow is. Or you could look at our YouTube channel. Do we have a cat cow on YouTube? ⁓ okay. There you go. And you can see on there too, I can ⁓ nice. Okay, little plug. There you go. Go check it out. All right, so what's next? Clint: Nice. Okay, little club. There you go. Go check it out. Alright, so what's next? Alright, where are we at? Number eight. Yeah. Hanging from a bar. I love these. We're talking about dead hangs. And it's just like what it sounds like. Grab onto a bar and lift your feet up off the ground. Yeah, this is Johnna: Number eight. Yeah. Hanging from a bar. Mm, I love these. We're talking about dead hangs. So it's just like what it sounds like. Grab onto a bar and lift your feet up off the ground. Yeah, this is I'm telling you, every single one of my clients just like got irritated because no one likes to dead hang. And I make all of them do it. They do two rounds of one minute. Clint: Every single one. Because no one likes to dead anything and I make all of them do it. They do two rounds. Johnna: And it's been fascinating to see the progression. I know for one client, he started out only being able to dead hang for fourteen seconds. I just talked to him about this last night. Fourteen seconds and he had to wear gloves because it hurt his hands so much. We've been doing dead hangs for about, I don't know, five, six months. Probably he now can do two full minutes. Clint: It's been fascinating to see the progression. I know for one client, he started out only being able to dead hang for fourteen seconds. I just talked to him about this last night. Fourteen seconds and he had to wear gloves because it hurt his hands so much. We've been doing dead hangs for about I don't know Probably, yeah. ⁓ he now can do two full minutes, no resting, and have some retraction in there working on that pull up. ⁓ no problem. No gloves, no nothing. So It's pretty amazing. Yeah, it is amazing and I love seeing that and I love Johnna: No resting and have some retraction in there working on that pull-up. ⁓ no problem. No gloves, no nothing. So it's pretty amazing. Yeah, it is amazing. And I love seeing that and I love reminding my clients, like, you know, I document everything. It's like, hey, let's look back here. Hey buddy, a couple months ago, you were at 14 seconds dying with gloves on. Clint: You know, I document everything. It's like let's look back here. Hey buddy. A couple months ago, you were at fourteen seconds dying. Yeah. With gloves on, not even sure if you could finish out the minute. Yeah. Right? And now look at where you're at. Like bravo. So anyway, go ahead. So we're looking at around thirty seconds. If you can if you c you can hang for thirty seconds, that's a good ⁓ baseline. Yeah. But I mean Jonna kinda already mentioned it. Johnna: Not even sure if you could finish out the minute. Right? And now look at where you're at. Like bravo. So anyway, go ahead, sir. So we're looking at around thirty seconds. If you can if if you you can hang for thirty seconds, that's a good ⁓ baseline. Yeah. But I mean Jonah kinda already mentioned it. You know, we shoot for a minute. Yeah. And it's hard. It's I mean, I do it too, you guys, and I I look forward to it zero times. Clint: You know, we shoot for a minute. Yeah. With everybody. It's incredibly hard. And I I look forward to it zero time. I and I've been working on my pull ups forever and I just feel like unless I work on it every single solitary day, I move backwards with it, you know. But I've been working on dead hanks and assisted pull ups and just working on retraction for a really long time. And it's hard. Johnna: Like I have to I have and I've been working on my pull-ups forever and I just feel like unless I work on it every single solitary day, I move backwards with it, you know? But I've been working on dead hanks and assisted pull-ups and just working on retraction for a really long time. And it's hard but necessary for health and wellness and tough crap. Clint: But ⁓ necessary for health and wellness and tough crap. Mm-hmm. At the end of the day, like do hard things. Yeah. I'm so happy you said that because that's exactly what I was thinking. This this probably as much as anything else we ever talk about is mental. You just have to push yourself. Yeah. Johnna: At the end of the day, like do hard things. Yeah. That's you just have to. I'm so happy you said that because that's exactly what I was thinking. This this probably as much as anything else we ever talk about is mental. You just have to push yourself. Yeah. You're not gonna injure yourself hanging on a bar for two more seconds. No it's not like ⁓ I need to put ten more pounds on or something where you can injure yourself. Yeah, you know, and it's dangerous to do that potentially. Clint: You're not gonna injure yourself hanging on a bar for two more seconds. It's not like, ⁓ I need to put 10 more pounds on or something where you can injure yourself, you know, and it's dangerous to do that potentially. This is all mental. Yeah. When you get to that point of, ⁓ I wanna let go, hang on for one more second, and then one more second, and then one more s you know what I mean? Like it's just it's so much you have to convince yourself that you can frickin' do it. Yeah. Johnna: This is all mental. Yep. When you get to that point of all I wanna let go, hang on for one more second. Yeah, one more second. And then one more s you know what I mean? Yeah. It's just it's so much you have to convince yourself that you can frickin' do it. Yep. That's all it is. For all of these, honestly. Really, yeah. Yeah. All right, what's next, sir? All right. Clint: That's all it is. Y really, yeah. Yeah. All right. What's next, sir? All right. Johnna: Get your heart rate up and recover quickly. Yeah. So it's Clint: Get your heart rate up and recover quickly. Yeah. So it's kinda like the walking thing. ⁓ but it's just important to be able to do ⁓ you know, this is ⁓ this is probably ⁓ well, is a very real ⁓ one 'cause we're talking about, you know, going up a of stairs or a couple of flights of stairs or ⁓ Johnna: kinda like the walking thing. Yeah. ⁓ but it's just important to be able to do you know, this is this is probably ⁓ well, this is a very real world one 'cause we're talking about, you know, going up a flight of stairs or a couple of flights of stairs or ⁓ you know, just really anything where you're moving around in normal day to day life where you kind of have a burst of Yeah, sprints would be good. This is good. Yeah. Clint: you know, just really anything where you're moving around in normal day to day life where you kinda have a burst of you know, like this would be good. Yeah. Yeah. But maybe it's even just like, you know, you want to walk quickly across the street and then recover. Or, you know, it's simple little things like that. But the key is getting an elevated heart rate and then being able to recover. So, you know, you don't walk up a flight of stairs and it takes you twenty minutes to catch your breath. Johnna: But maybe it's even just like, you know, you wanna walk quickly across the street. Yeah. And then to start. Yeah. You know, it's simple little things like that. But the key is getting an elevated heart rate and then being able to recover so you know you don't walk up a flight of stairs and it takes you twenty minutes to catch your breath. Yes. So I just I'm gonna say this 'cause this is why clients, those of you who th that are listening, this is why like every six training Clint: This is why clients, those of you who th that are listening, this is why like every sixth training we do circuits. Johnna: We do circuits because I'm seeing how you can recover, how long you have to rest before we start that next exercise. So if you are one of my clients, you're you're golden on this one. You are absolutely golden. That's so exciting to be able to say that. It makes me so happy for them. No kidding. Yeah. All right. So how you know people can do stairs. What are some other things that people could do? Walk. Clint: Because I'm seeing how you can recover, how long you have to rest before we start that next exercise. So if you are one of my clients, you're you're golden on this one. You are absolutely golden. That's so exciting to be able to say that. No kidding. Yeah. All right. So how know People can do stairs. What are some other things that people can do? Walk quickly. what? Do you have some ideas? Anything. Jump rope. Try to jump rope. Yeah. Try to hula hoop. Yeah. Right? Johnna: Quickly. ⁓ what? Do you have some ideas? Anything jump rope. Try to jump rope. Yeah. Try to hula hoop. Right? Yeah, that would be good. Wall sit. You can even I think this is anything that you're doing in you know in in moving. Dancing. Dancing. If you're even I'm I'm even thinking stuff that isn't usually like fast moving. Sure. Clint: Yeah. Yeah. That would be good. Wall sit. You can even I think this is anything that you're doing in you know, i in moving. If you're dancing, if you're even I'm I'm even thinking stuff that isn't usually like fast moving. Sure. So like gardening or I'm you know, I I don't know. You just move faster. Okay. Johnna: So like gardening or I'm ⁓ you know I How do you garden fast? You just move faster. Okay. Instead of just plodding along, grabbing ⁓ weed. I'm gonna try circuit gardening this weekend. Do it for two minutes, go as fast as you can move. Yeah, that's like real time potato peckers actually. ⁓ You know, if you're if you're changing the sprinkler. Clint: Instead of just plodding along, grabbing a ⁓ weed. I'm gonna try circuit gardening this I mean, do it for two minutes, go as fast as you as you can move. Yeah, that's like real time potato peckers. Yeah for real. Yeah. Yeah. I mean, you know, if you're if you're changing the sprinklers. Yeah. Johnna: Yeah. Move fast in between ⁓ depending on, you know, whatever your sprinkler situation is, let's say, 'cause I have to clear all of our sprinklers off the the yard before I cut the grass. Instead of just meandering and sprinkling the sprinkling. Yeah. And I don't I'm not even advocating for sprinting necessarily. Sure. Move as fast as your body allows you to move in that whatever that's gonna take a minute. Totally, you have to do it anyway. It's like when I go toss the compost o out to the chickens, I could skip. Clint: Move fast in between ⁓ depending on, you know, whatever your sprinkler situation is. Let's say, 'cause I have to clear all of our sprinklers off the the yard before I cut the grass. Instead of just meandering from sprinkler to sprinkler, and I don't I'm not even advocating for sprinting necessarily, but move as fast as your body allows you to move in that whatever that's gonna take a minute. Totally. You to do it anyway. when I go toss the compost chickens I could skip. Yeah, you could. Yeah. Yep, absolutely. So anything like that. Johnna: Yeah, you could. Yeah. Yeah. Good ideas. Good job. All right, let's move on. Clint, what's number ten? The the most important thing. And and the reason we do anything with mobility and and fitness really for anybody. This is not just fifty plus, but really starts to be a consideration when you're you know where when you're getting fifty plus. It's moving without fear. Yeah. Clint: Really the the most important thing and and the reason we do anything with mobility and and fitness really for anybody. This is not just fifty plus, but really starts to be a consideration when you're you know, we're when you're getting fifty plus. It's moving without fear. Yeah. Just being able to live, not just existing, but live. times do we hear in the gym Johnna: Just being able to live. Yeah. Not just existing, but live. I mean, how many times do we hear in the gym and I even have issues with this a as well. I don't want to fall. Mm-hmm. You do not recover like you do when you're thirty or whatever when you fall. Mm-hmm. It's just it's like and it it just becomes I've seen it. People have like this insane fear of falling. Clint: And I even have issues with this a as well. I don't wanna fall. Mhm. You do not recover like you do when you're thirty or whatever when you fall. Mm-hmm. It's just it's like and it it just becomes I've seen it. People have like this insane fear of falling. So if you if you feed on that fear, it's going to happen. It's sometimes. Johnna: So if you if you feed on that fear, it's going to happen at some time. You're you're gonna fall because you're so fixated on falling. So the goal is a mindset shift to not live in that fear. These exercises that we have given you can build your confidence so that you don't have to live in that fear. Yep. Right? Absolutely. I mean, and it just it takes zero equipment. Clint: Yeah. You're gonna fall 'cause you're so fixated on falling. So the goal is a mindset shift to not live in that fear. These exercises that we have given you can build your confidence so that you don't have to live in that fear. Yep, absolutely. I mean, and it just it takes zero equipment, takes a little bit of time, but very little, because most of these you can incorporate, like I said, when you're going out to feed the chickens, w walking out to get your mail, when you're waiting for your eggs in the morning to cook, when you're going to the bathroom, you could do body weight squats. You really can just incorporate all of these things into your everyday life. Now the push push ups are probably something that you're gonna actually Johnna: Takes a little bit of time, but very little, because most of these you can incorporate, like I said, when you're going out to feed the chickens, walking out to get your mail, when you're waiting for your eggs in the morning to cook, when you're going to the bathroom, you could do bodyweight squats. You really can just incorporate all of these things into your everyday life. Now the push push-ups are probably something that you're gonna actually have to do Yep. And they're not fun. But guess what? It's Clint: just have to do ⁓ And they're not fun. But guess what? It's important. Johnna: Super important. And while you're down there doing your push-ups, you can work on getting up, right? I mean, that that's a thing. So I hope that this was helpful. And you guys remember, it's not about perfection. It's about just starting. Because the last thing you want to do is poo poo this away. Okay, I'm fifty or I'm forty and I can't even do this. What's gonna happen in another decade? Clint: So can work on getting up, right? Yeah. I mean, that that's a thing. Yeah. Absolutely. That this was helpful. And you guys remember, it's not about perfection. It's about just starting. Because the last thing you want to do is poo-poo this away. Okay, I'm fifty or I'm forty and I can't even do this. What's gonna happen in another decade? Right. Like seriously. That is Like seriously. That is Johnna: Like seriously, that is to me that's scary because I wanna live my life to the fullest. And I know that our listeners probably wanna do the exact same thing. This is baseline. Like seriously, that is to me that's scary because I wanna live my life to the fullest. And I know that our listeners probably wanna do the exact same thing. This is baseline. Just start with these things. Do you wanna list them off again, Clint? Clint: To me that's scary because I wanna live my life to the fullest. And I know that our listeners probably wanna do the exact same thing. This is baseline. To me that's scary because I wanna live my life to the fullest. And I know that our listeners probably wanna do the exact same thing. This is baseline. Just start with these things. Do you wanna list them off again, please? Yeah, sure, real quick. Let's go through ⁓ push ups. Do you want the numbers and stuff too or just push ups, men fifteen to twenty five, women ten to twenty. Johnna: Push ups. Do you want the numbers and stuff? Sure. Yeah. Push ups, men fifteen to twenty five, women, ten to twenty. Get up and down off the floor. And I guess sorry to just like be pausing a little bit 'cause we didn't talk about this much with the getting we talked about getting up off the floor, getting down right onto the floor without your hand. Yeah. As well. Up and down. That's equally as important. So yeah, we're talking about getting down and up from the floor. Clint: Get up and down off the floor. And I guess sorry to just like be ⁓ pausing a little bit 'cause we didn't talk about this much with the getting we s talked about getting up off the floor, getting down. onto the floor without your hands as well. That's equally as important. So yeah, we're talking about getting down and up from the floor without using your hands, carrying heavy things. Again, we're looking to about forty plus pounds with each hand with the farmer carry, balancing on one leg for ten plus, but really look for thirty thirty thirty seconds. Yeah. Johnna: your hands, carrying heavy things. Again, we're looking to about forty plus pounds with a farmer carry. Farmer carry. Balancing on one leg for ten plus, but really look for I'm gonna say thirty. Ten. Yeah. Yeah. Yeah. Not into ten. Squatting to parallel slowly. Yeah. With a little bit of a pause at the bottom. Yeah. Walking several miles without exhaustion. And again that doesn't mean you you won't Clint: Squatting to parallel slowly with a little bit of a pause at the bottom. Walking several miles without exhaustion. And again, that doesn't mean you you won't, you know, you can be breathing but without like, ⁓ I can't move the rest of the day. ⁓ hinging at your hips properly, keeping good posture, and being able to pick things up off the ground when you're doing that. ⁓ hanging from a bar. Johnna: Be breathing right but without like ⁓ I can't move the rest of the day. Yeah. ⁓ hinging at your hips properly, keeping good posture, and being able to pick things up off the ground when you're doing that. ⁓ hanging from a bar for thirty seconds plus getting your heart rate up and recovering quickly, like going up and down stairs and that kind of thing. And really just all that culminating into moving without fear. Yeah. Clint: For thirty seconds plus getting your heart rate up and recovering quickly, like going up and down stairs and that kind of thing. And really just all that culminating into moving without fear. Yeah. So test yourself this week. Everybody, I want you to take time and test yourself. Write it down and then work towards Johnna: So test yourself this week, everybody. I want you to take time and test yourself. Write it down and then work towards a goal, whatever that is for you. Because if you just continue to not do anything, it's going to get worse. That's it. Yeah. Yeah. Give yourself grace. Yeah. Where you are right now. For sure. Don't let it be an excuse. Yep. So okay, here's where we are. Clint: A goal, whatever that is for you. Because if you just continue to not do anything, it's going to get worse. That's it. Yeah. Give yourself grace with where you are right now. For sure. But don't let it be an excuse. Yep. So okay, here's where we are. Now we're not gonna be there tomorrow. Tomorrow's gonna be a little bit better. But I'm not gonna beat myself up over yesterday. No, because there's nothing you can do about it. Yeah. Johnna: Now we're not gonna be there tomorrow. Yeah. Tomorrow's gonna be a little bit better. Yeah, absolutely. But I'm not gonna beat myself up over yesterday. No, because there's nothing you can do about that. Thank you so much for listening. I hope this was helpful. Hey you guys, I just wanna say that with our big move to Kawaii, I am transitioning all of my training to online. So if you are looking for a trainer. Clint: Thank you so much for listening. I hope this was helpful. Hey you guys, I just want to say that with our big move to Kauai, I am transitioning all of my training to online. So if you are looking for a trainer who can help guide you through all of these things that we just listed, please reach out via email or messenger. ⁓ do you want to give our email address? Johnna: Who can help guide you through all of these things that we just listed, please reach out via email or messenger. Clint, do you want to give our email address? Because I don't know it. Yeah, it's hello at cjelevatedlife.com. Very good. Or you can reach out on Instagram, TikTok, Facebook, and just send a quick message. Or you can leave comment on you're listening to the Yes, you can. You can do that too. Clint: Yeah, it's hello at cjelevated life dot com. Very good. Or you can reach out on Instagram, TikTok, Facebook, and just send a quick message. Or you can leave a comment on this wherever you're listening to this. You can do that too. Yeah, there's so many ways to get a hold of us. Absolutely. So if you're looking for a trainer or some guidance, please reach out. Thank you so for listening. Have day. And we'll talk to you soon. Johnna: Yeah. So many ways to do Yes, absolutely. So if you're looking for a trainer, some guidance, please reach out. Thank you so much for listening. Have a fantastic day. And we'll talk to you soon.