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#HURDLEMOMENT: Joe Holder On How to Design a Workout Plan That Works for You · Hurdle with Emily Abbate

• 0:00
  Speaker 1: The same workout doesn't work for everyone, and each organism,
• 0:03
  Speaker 1: each human is unique. The same diet doesn't work, the
• 0:07
  Speaker 1: same form of meditation for each person does not work,
• 0:10
  Speaker 1: and that's completely fine. We need to stop selling people
• 0:13
  Speaker 1: on the idea there's a one size fits all, but
• 0:16
  Speaker 1: there is a relative parameters that can be applied to everyone,
• 0:20
  Speaker 1: and then once you learn that, then you could develop
• 0:23
  Speaker 1: what's best for you.
• 0:38
  Speaker 2: Hey, everyone, Emily a body here bringing you another installment
• 0:42
  Speaker 2: of Hurdle Moment from Hurdle. This week, I am catching
• 0:46
  Speaker 2: up with Joe Holder. He's a past a guest on
• 0:49
  Speaker 2: the show, a Nike Master Trainer, a columnist for GQ,
• 0:54
  Speaker 2: founder of the Oho System, and really exciting news for Joe.
• 0:59
  Speaker 2: This week he is releasing a masterclass talk about a
• 1:03
  Speaker 2: life moment for Sure. On today's episode, Joe is talking
• 1:08
  Speaker 2: to me about the Master Glass, and he's also offering
• 1:10
  Speaker 2: us some insight on how to design a workout plan
• 1:14
  Speaker 2: that works for you. It's something that I get a
• 1:16
  Speaker 2: lot of questions about in my DMS. I would imagine
• 1:20
  Speaker 2: he gets plenty of questions about it in his and
• 1:23
  Speaker 2: so we decided to come together and rap about it.
• 1:26
  Speaker 2: Joe is offering up his best practice tips. He's teaching
• 1:29
  Speaker 2: you how to build the foundation for a lifetime of
• 1:32
  Speaker 2: good health by implementing strategies that will really work for you.
• 1:36
  Speaker 2: He outlines what could be seen as a Goldilocks week
• 1:39
  Speaker 2: of workouts, while understanding and reiterating that there is no
• 1:43
  Speaker 2: one size fits all when it comes to fitness. Of course,
• 1:47
  Speaker 2: it's always good for me to catch up with a friend.
• 1:49
  Speaker 2: I've known Joe for god at least I don't know
• 1:52
  Speaker 2: five or six years now, and I love seeing him shine.
• 1:58
  Speaker 2: I do want to take a moment to say, if
• 1:59
  Speaker 2: you haven't caught the season five premiere this week just
• 2:03
  Speaker 2: yet with Alex l author self care facilitator, you have
• 2:07
  Speaker 2: got to give it a listen. I have been loving
• 2:10
  Speaker 2: chatting with you all about that over on social. Also
• 2:14
  Speaker 2: huge giveaways happening right now over on social. Make sure
• 2:17
  Speaker 2: you are following the show over at Hurdle Podcast and
• 2:20
  Speaker 2: me over at Emily Abadi to stay in the loop
• 2:22
  Speaker 2: on how you can win some really awesome stuff. I'm
• 2:25
  Speaker 2: talking a subscription to Athletic Greens, a Hyperbolt Pro, a
• 2:28
  Speaker 2: power Dot, you know, Lululemon gift cards. I mean this
• 2:31
  Speaker 2: list is impressive. I won't delay us much longer. With that,
• 2:35
  Speaker 2: let's get to hurdling today. I am sitting down with
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  Speaker 2: Joe Holder. He is the founder of the Oho System,
• 2:54
  Speaker 2: a Nike Master trainer, co founder of System of Service,
• 2:57
  Speaker 2: a true multi hyphen it.
• 2:59
  Speaker 3: What's good, what's up? How are you doing?
• 3:03
  Speaker 1: Thank you as always for having me, and congrats on
• 3:07
  Speaker 1: your ever evolving podcast.
• 3:09
  Speaker 2: Oh man, I know it's been a minute since we've
• 3:12
  Speaker 2: sat down for the pod. A lot has happened both
• 3:16
  Speaker 2: for the show and then of course for you. A
• 3:19
  Speaker 2: huge congratulations to you for a new chapter. Do you
• 3:25
  Speaker 2: want to tell the hurdlers what you've been working on?
• 3:27
  Speaker 1: Glad to be here again. Yeah, basically what I've been
• 3:30
  Speaker 1: working on. I've been working on a masterclass. It's been
• 3:33
  Speaker 1: going on for quite a while because of COVID situation,
• 3:36
  Speaker 1: through some wrenches in as it's throwed in wrenches and
• 3:38
  Speaker 1: all our lives. But I'm you know, opening their fitness
• 3:41
  Speaker 1: and wellness kind of vertical and I've you know, launched
• 3:45
  Speaker 1: a masterclass. So it's pretty exciting.
• 3:49
  Speaker 3: You know.
• 3:49
  Speaker 1: It definitely was slightly unexpected, but I'm glad for the
• 3:52
  Speaker 1: opportunity and it's a very interesting way I think to
• 3:56
  Speaker 1: kind of close out my twenties, and it was a
• 3:59
  Speaker 1: process of maturation in multiple ways. But I'm just glad
• 4:02
  Speaker 1: to hit more individuals, hopefully spread a message as beneficial
• 4:07
  Speaker 1: for them, and provide just a simpler way of hopefully
• 4:10
  Speaker 1: looking at kind of health and wellness.
• 4:12
  Speaker 2: I mentioned in your intro founder of the OHO system.
• 4:15
  Speaker 2: I know that you are getting into explaining that as
• 4:18
  Speaker 2: a part of your masterclass. Why don't you give the
• 4:22
  Speaker 2: hurdlers a little refresher on what exactly the SHO system is.
• 4:26
  Speaker 1: Yeah, So the Ultra system is essentially, you know, the
• 4:29
  Speaker 1: kind of the design philosophy and incubation kitchen in which
• 4:33
  Speaker 1: I kind of build out my whatever platform ideas, stories, services.
• 4:39
  Speaker 1: But it's just basically multifaceted. So one it kind of
• 4:43
  Speaker 1: means one can help others and others can help one.
• 4:45
  Speaker 1: So for everything that I do, there's a social impact
• 4:48
  Speaker 1: kind of component to it. And I think once you
• 4:50
  Speaker 1: really start to understand your physical health, that goes a
• 4:54
  Speaker 1: long way into other areas. So I focus on eight
• 4:57
  Speaker 1: key wellness strategies and I talk about that throughout my work.
• 5:00
  Speaker 1: So those eight key kind of wellness strategies are physical.
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  Speaker 1: So that's really the standard kind of fitness, nutrition, what
• 5:07
  Speaker 1: you do to your body, mental, emotional, spiritual, intellectual, occupational, environmental,
• 5:15
  Speaker 1: and then kind of overall kind of community civic oriented.
• 5:19
  Speaker 1: So I focus on those things, understand the best that
• 5:22
  Speaker 1: we could do with that, and I just try to
• 5:24
  Speaker 1: introduce individuals to wellness strategies in those different areas with
• 5:28
  Speaker 1: a relative focus on the physical.
• 5:30
  Speaker 2: We know about the OTO system. We have an intro
• 5:32
  Speaker 2: to Joe Holder, the man behind it. Now, what I
• 5:36
  Speaker 2: want to dig into with you is talking about how
• 5:39
  Speaker 2: to design a workout plan that works for you. I
• 5:42
  Speaker 2: know that. I'm sure you hear it from your clients
• 5:45
  Speaker 2: all the time. This is definitely a sticking point for
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  Speaker 2: some people. They're like, I don't know where to start.
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  Speaker 2: I have so many options. I feel super overwhelmed. So
• 5:54
  Speaker 2: from the get go, when someone asks you like how
• 5:57
  Speaker 2: should I design a workout plan, what's one of the
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  Speaker 2: first things that you tell that.
• 6:00
  Speaker 3: Yeah, I mean that's a great question.
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  Speaker 1: I think people think they don't think about it abstractly enough,
• 6:06
  Speaker 1: or they're two abstracts. So basically I look at it
• 6:09
  Speaker 1: from a thought process of theory, then practicality than individuality.
• 6:13
  Speaker 1: So first let's look at it a theory standpoint. I
• 6:16
  Speaker 1: kind of basic down the basic rudimentary biomotor skills. So
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  Speaker 1: I think everybody should be should work on basically what
• 6:24
  Speaker 1: our foundational human attributes that then can't be combined to
• 6:28
  Speaker 1: work on other things. So to make that a little
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  Speaker 1: bit more clear, when you think about biomotor skills, if
• 6:33
  Speaker 1: we think about like endurance, you think about strength, You
• 6:35
  Speaker 1: kind of think about flexibility. If you combine flexibility and strength,
• 6:39
  Speaker 1: then you typically have mobility a little bit, you know,
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  Speaker 1: you think about.
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  Speaker 3: Agility and building out.
• 6:47
  Speaker 1: Basically, okay, what are the different areas that a body
• 6:49
  Speaker 1: should be worked.
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  Speaker 3: Then from there, let's really focus on.
• 6:52
  Speaker 1: Either discipline or we can look at say training load,
• 6:56
  Speaker 1: intensity and volume. So to break it down basically, I
• 7:00
  Speaker 1: think what can be applied as a high low approach,
• 7:03
  Speaker 1: the body, especially as we age, needs high intensity exercise
• 7:06
  Speaker 1: not just to safe time, but to really jumpstart the
• 7:10
  Speaker 1: cells and the brain in different ways. So high intensity
• 7:14
  Speaker 1: I would say one to two times a week should
• 7:16
  Speaker 1: be on the docket for everyone. Then you need to
• 7:18
  Speaker 1: know that for a long standing kind of overall health,
• 7:21
  Speaker 1: which is also sometimes linked to mortality rates, your cardiovascular
• 7:26
  Speaker 1: health so you should have sometimes say two workouts a
• 7:29
  Speaker 1: week that are perhaps a little bit longer, and then
• 7:32
  Speaker 1: you should think about things that are strength based. So
• 7:34
  Speaker 1: you should definitely have one strength oriented workout a week,
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  Speaker 1: something that probably has weights.
• 7:40
  Speaker 3: And then from there you can get a little bit.
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  Speaker 1: More particular, which is all right, let me figure out
• 7:44
  Speaker 1: what it is that I do like. So maybe that's
• 7:46
  Speaker 1: just sports, maybe that is just you know, pilates, yoga,
• 7:50
  Speaker 1: that type of thing, but let me also figure out
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  Speaker 1: what makes me a foundational athlete for what I like
• 7:54
  Speaker 1: to say is the sport of life. And then the
• 7:57
  Speaker 1: other big thing is when you look at it historically,
• 8:00
  Speaker 1: and there's actually just a recent book that was put
• 8:02
  Speaker 1: out on this that's really interesting. Exercise is weird, like
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  Speaker 1: we're not really made to exercise, although it does have benefits,
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  Speaker 1: what it really made to do is intermittently move. So
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  Speaker 1: that's why, you know, I'm a fan of the thing
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  Speaker 1: as you know, exercise snacks. But the main components really
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  Speaker 1: of your workout should be before we even think about
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  Speaker 1: distinct disciplines. We think about, okay, what are the high
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  Speaker 1: intensity things, what are the lower intensity? What is the strength?
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  Speaker 1: And then what are the things that get me moving.
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  Speaker 1: That's similar to a sport, even if I'm not playing
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  Speaker 1: a sport. They get me used to kind of using
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  Speaker 1: my body as an integrative unit that's not necessarily directly
• 8:38
  Speaker 1: connected to an exercise, and then we can build it
• 8:40
  Speaker 1: out because to be honest, exercise is really the easiest
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  Speaker 1: thing of your wellness program. Think about themes, okay, then
• 8:49
  Speaker 1: think about how many times a week you should do
• 8:52
  Speaker 1: those things. So the easiest is high intensity one to
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  Speaker 1: two times a week. Load to moderate intensity that is
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  Speaker 1: steady state, so you know, circuit or you know the
• 9:01
  Speaker 1: standard cardio kind of movements, exercises, running, ellipticals, a bike, whatever,
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  Speaker 1: even walking two times a week. Adding try to add
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  Speaker 1: in your strength using weights one time a week, and
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  Speaker 1: then just intermittently move. Break up your days with with
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  Speaker 1: making sure that you move. So that could be a
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  Speaker 1: short even walk around the park, that could be playing
• 9:21
  Speaker 1: with your dog, that could be a pilates class, whatever.
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  Speaker 1: Just rule number one is don't try to overly complicate it.
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  Speaker 2: For sure. And so we have a lot of active
• 9:30
  Speaker 2: people listening to this show, a lot of them you know,
• 9:33
  Speaker 2: regularly moving doing a lot of the things that you
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  Speaker 2: are exing here. For the person who really isn't into
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  Speaker 2: a workout pattern and they hear, Okay, I want you
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  Speaker 2: to be moving in some way five days a week.
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  Speaker 2: I think now is a really great time for you
• 9:49
  Speaker 2: to address what you touched on briefly, which was the
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  Speaker 2: idea of the exercise snack, and how that can be
• 9:54
  Speaker 2: helpful for someone to get them moving more regularly in
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  Speaker 2: the way that you suggest.
• 10:00
  Speaker 1: Yeah, that's a great call out. Essentially, what we're trying
• 10:03
  Speaker 1: to do is set the parameters consistently for movement. So
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  Speaker 1: the concept of exercise snacks, it's brought about breaking up
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  Speaker 1: exercise into components and compartments throughout the day, which typically
• 10:16
  Speaker 1: especially when looked at in you know, people with insulin
• 10:19
  Speaker 1: resistance or diabetes patients which is a strong portion of
• 10:22
  Speaker 1: the population, typically help them control their blood sugar and
• 10:26
  Speaker 1: health markers.
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  Speaker 3: And then what other.
• 10:29
  Speaker 1: Research is showing is that the it's better for the
• 10:32
  Speaker 1: body from a health perspective, so often move more throughout
• 10:35
  Speaker 1: the day instead of just one block. So with exercise snacks,
• 10:39
  Speaker 1: it's really just looking at exercise or movement as snack components.
• 10:43
  Speaker 1: So typically ten to fifteen minutes, and for me, it's
• 10:46
  Speaker 1: super simple I use it to kind of build parameters
• 10:49
  Speaker 1: around my debt. So I wake up, but I typically
• 10:52
  Speaker 1: do ten minutes of stretching, then ten minutes of you know,
• 10:56
  Speaker 1: a little bit of higher intensity movement. During the day,
• 10:59
  Speaker 1: I'm often sitting a lot, so I typically just every
• 11:02
  Speaker 1: sixty to ninety minutes, I just get up and just
• 11:04
  Speaker 1: do some movements for five minutes, and then at the
• 11:08
  Speaker 1: end of the day I exercise for thirty minutes. And
• 11:10
  Speaker 1: those are the days where I'm like really busy, I
• 11:12
  Speaker 1: don't really have time to go to the gym or
• 11:15
  Speaker 1: everybody spending more time inside. So I guess my body
• 11:18
  Speaker 1: used to consistent movement, not so much just formulaic exercise,
• 11:22
  Speaker 1: which all of us might be a little bit tired of,
• 11:24
  Speaker 1: coupled with everything else that's going on. And research backs
• 11:29
  Speaker 1: it up. Research really just shows that the body does
• 11:32
  Speaker 1: not care if you consider it exercise or you're just moving.
• 11:36
  Speaker 1: If you're once you're utilizing the muscles, utilizing the cardiovascular system,
• 11:41
  Speaker 1: and what I like to say, flossing the tissues, that
• 11:43
  Speaker 1: will do a lot for health. Then when you really
• 11:46
  Speaker 1: want to focus on your aesthetics or performance, of course,
• 11:49
  Speaker 1: then you need to have you know, a little bit
• 11:50
  Speaker 1: more of a regimented and oriented, you know, exercise plan,
• 11:55
  Speaker 1: but for most people, they just really need to start
• 11:57
  Speaker 1: with their foundational health.
• 12:00
  Speaker 2: Also, in your masterclass, when you're talking about how to
• 12:03
  Speaker 2: design a workout plan that works for you, you mentioned
• 12:06
  Speaker 2: the importance of thinking about the other stressors in your life.
• 12:10
  Speaker 2: Talk to me about that.
• 12:12
  Speaker 3: Yeah, that's real, I mean because I've seen that firsthand.
• 12:15
  Speaker 1: I mean, Emily known me for a while and you've
• 12:17
  Speaker 1: seen me mature, I suppose in multiple ways. But as
• 12:21
  Speaker 1: you also know, you know where you started out, as
• 12:24
  Speaker 1: you know, reporting freelance, writing, hopping around New York City,
• 12:28
  Speaker 1: having to do so many different things, it wears on
• 12:30
  Speaker 1: you and then you think, oh, I still got to
• 12:32
  Speaker 1: get a workout in. When a body sometimes is just
• 12:35
  Speaker 1: like hold up. You know, maybe we should sleep and
• 12:37
  Speaker 1: maybe maybe we should take a rest, and it's a
• 12:40
  Speaker 1: difference between sleep and rest. But for all intents and purposes,
• 12:44
  Speaker 1: let's just really think about the other stressors you might
• 12:47
  Speaker 1: have in your life, because your body still has kind
• 12:50
  Speaker 1: of a response to those in the same way it
• 12:52
  Speaker 1: would have a response to a workout. So if the
• 12:55
  Speaker 1: rest of your life is overloaded by these stressors which
• 12:58
  Speaker 1: then create a response either a positive or negative response
• 13:02
  Speaker 1: in the body, especially by the way you perceive them,
• 13:05
  Speaker 1: that could push you further down a hole. So sometimes
• 13:08
  Speaker 1: what's important is to not just think, oh, I have
• 13:11
  Speaker 1: to work out. Sometimes it's important to think, Okay, what
• 13:14
  Speaker 1: are the other ways I can reduce stress or in
• 13:18
  Speaker 1: my life? And then what are the other days I
• 13:20
  Speaker 1: could other ways I could change my perceived response to
• 13:24
  Speaker 1: hardships in my life Because to an extent, if I
• 13:27
  Speaker 1: don't like my job but I'm still showing up to it,
• 13:29
  Speaker 1: that'll create a distressed kind of reaction. Right, But if
• 13:32
  Speaker 1: I can change my perception of the job, understand I
• 13:35
  Speaker 1: won't be at that job forever and change and even
• 13:38
  Speaker 1: I still have to do it, I still have to
• 13:40
  Speaker 1: engage in this stress. If I can improve my response
• 13:43
  Speaker 1: to these things that I have to engage in, regardless
• 13:47
  Speaker 1: to something that's a little bit more positive or not
• 13:49
  Speaker 1: as distressful as important, then reduce the obscene stress in
• 13:53
  Speaker 1: your life that you don't need, say like going to
• 13:55
  Speaker 1: bed too late, whatever, arguing with I'm not going to
• 14:00
  Speaker 1: tell you break up with your boyfriend, your girlfriend or your
• 14:02
  Speaker 1: husband and your wife, but like maybe reduce something some
• 14:06
  Speaker 1: issues that you might have with significant others in your life,
• 14:09
  Speaker 1: and then you can include the additional stress, which is
• 14:12
  Speaker 1: a workout, but that workout will then be more of
• 14:15
  Speaker 1: a beneficial response that the body has because you're more
• 14:18
  Speaker 1: adept to essentially put up with that because you've reduced
• 14:23
  Speaker 1: other stressors but also have improved their response to the
• 14:27
  Speaker 1: other difficult things that might be in your life. So
• 14:30
  Speaker 1: I think that's important. That's what I've seen, and especially
• 14:33
  Speaker 1: being in a real world right like or real world athletes.
• 14:36
  Speaker 1: I'm not in the NBA, I'm not in the NFL,
• 14:38
  Speaker 1: Like my life isn't oriented towards just playing a sport.
• 14:42
  Speaker 1: And even with my work is you know, part of
• 14:45
  Speaker 1: it being a personal trainer. My work has never been
• 14:47
  Speaker 1: just around working out. I'm teaching other people how to
• 14:50
  Speaker 1: do that. So it's been a case study for me
• 14:54
  Speaker 1: and it's something that I'm sure every a lot of
• 14:55
  Speaker 1: other people can attest to, including yourself. But I really
• 14:58
  Speaker 1: want people to want I like to say, is take
• 15:00
  Speaker 1: an audit, but they take an audit of your every
• 15:02
  Speaker 1: day take an audit of both your responses to the environment,
• 15:06
  Speaker 1: what's in your environment, and understand if I can reduce
• 15:09
  Speaker 1: those things, those possible stressors that I have negative reactions to,
• 15:15
  Speaker 1: and either remove them or improve my response to them,
• 15:18
  Speaker 1: then will go a long long way into improving your
• 15:20
  Speaker 1: overall health.
• 15:29
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  Speaker 2: when it comes to designing a workout plan that works
• 17:27
  Speaker 2: for you is letting go of this idea of perfection
• 17:31
  Speaker 2: and simply, as you put it, aiming to be better consistently.
• 17:35
  Speaker 2: Talk to me about your philosophy that life is kind
• 17:39
  Speaker 2: of like a class schedule when it comes to our fitness.
• 17:42
  Speaker 1: I think as a creative, as you know, there's a
• 17:45
  Speaker 1: lot that happens. Sometimes you don't know where your next
• 17:48
  Speaker 1: check is coming from. Sometimes you don't know what the
• 17:50
  Speaker 1: next class is, that type of thing. So how I've
• 17:53
  Speaker 1: really thought about that and also applied it to my life,
• 17:56
  Speaker 1: especially I have learning a lot of my time, and
• 17:58
  Speaker 1: you pen is, can I create it a kind of
• 18:00
  Speaker 1: a class schedule, and that includes for my fitness programming. Right,
• 18:04
  Speaker 1: So it's if I am if I'm say a runner,
• 18:08
  Speaker 1: and all I do is run, you can't just do
• 18:11
  Speaker 1: the same class over and over again and think to
• 18:13
  Speaker 1: you'll still continue your progress. You need those electives that
• 18:17
  Speaker 1: could hopefully build up your main let's say your major. Right,
• 18:21
  Speaker 1: So we all had to take those electives. So maybe
• 18:23
  Speaker 1: I do a little bit of strength training, maybe I
• 18:25
  Speaker 1: do a little bit more mobility work to improve my major.
• 18:29
  Speaker 1: So then we think of basically, if we set up
• 18:32
  Speaker 1: our workout program like a class schedule, It's like, Okay,
• 18:35
  Speaker 1: I know my core, I know my core curriculum, but
• 18:39
  Speaker 1: I also can set up the things outside my core
• 18:41
  Speaker 1: curriculum that will make sure that my performance within that
• 18:44
  Speaker 1: core curriculum will be better, whether that be recovery protocols,
• 18:48
  Speaker 1: whether that be athletic found athletic foundational work, whether that
• 18:52
  Speaker 1: be just stuff for fun. Fun is important, and that's
• 18:54
  Speaker 1: what games are really for the athlete.
• 18:56
  Speaker 3: They're fun.
• 18:57
  Speaker 1: So in the same way, you can kind of set
• 18:59
  Speaker 1: up your challenges you're games, and then your benchmarks, because
• 19:03
  Speaker 1: the time is going to pass anyway, and then sometimes
• 19:05
  Speaker 1: that time can be spent doing more workouts, sometimes it
• 19:08
  Speaker 1: can be spent doing less whatever. But if the time
• 19:10
  Speaker 1: is going to pass and you could set up a
• 19:12
  Speaker 1: schedule accordingly, your class schedule, you'll always graduate because that
• 19:16
  Speaker 1: was really the thing, as you know, in high school,
• 19:17
  Speaker 1: middle school, college, whatever, if you just showed up, even
• 19:21
  Speaker 1: if you didn't put in the most effort, even if
• 19:22
  Speaker 1: you just showed up, you graduated like because you were
• 19:26
  Speaker 1: just like, I'm here, I guess I'll take this test.
• 19:29
  Speaker 1: So in the same way for your health, sometimes it's
• 19:31
  Speaker 1: like you don't have to love everything that you do,
• 19:34
  Speaker 1: but if you show up, and that's why the exercise
• 19:36
  Speaker 1: snacks are important, That's why creating the class schedule is important,
• 19:40
  Speaker 1: you'll eventually graduate and you'll understand the wellness strategies that
• 19:43
  Speaker 1: work best for you to improve your health.
• 19:45
  Speaker 2: Talk to me about the importance of understanding your why
• 19:48
  Speaker 2: when it comes to designing a workout plan.
• 19:52
  Speaker 3: Yeah, so you can go a couple ways with this.
• 19:55
  Speaker 1: You know a lot of people like to get super
• 19:57
  Speaker 1: esoteric and super thoughtful fit, and that's more so your purpose,
• 20:03
  Speaker 1: like your deeper purpose I think is important when you're
• 20:06
  Speaker 1: doing any of this, because your deeper purpose for taking
• 20:08
  Speaker 1: care of yourself shouldn't be, you know, simply for abs
• 20:11
  Speaker 1: or whatever to thin out. And you know, I've been
• 20:14
  Speaker 1: inspired by your personal kind of health and fitness journey
• 20:17
  Speaker 1: that I think has has morphed over the years. There's
• 20:20
  Speaker 1: typically a deeper purpose associated with improving your body, whether
• 20:24
  Speaker 1: that be having to deal with possible past trauma, whether
• 20:28
  Speaker 1: that be trying to push towards something greater, whether that
• 20:31
  Speaker 1: be just just wanting to see what your body is
• 20:33
  Speaker 1: capable of. So that's kind of the purpose, right, And
• 20:36
  Speaker 1: then your why, I think is a little some people
• 20:39
  Speaker 1: use these interchangeably. But for my why, my why is
• 20:42
  Speaker 1: super short term. My why is okay, in the next
• 20:45
  Speaker 1: two to four to six weeks, what is it do
• 20:47
  Speaker 1: I want to accomplish?
• 20:49
  Speaker 3: Like why am I doing this?
• 20:50
  Speaker 1: And if I can define why in this short term, right,
• 20:54
  Speaker 1: so I could say, Okay, why am I doing this? Okay,
• 20:56
  Speaker 1: my neck hurts, I want to do a rehab protocol
• 20:59
  Speaker 1: to make me feel a little bit better, Okay, I
• 21:01
  Speaker 1: want to lose ten pounds whatever. Set up some sort
• 21:05
  Speaker 1: of parameter for your success, but also let it connect
• 21:08
  Speaker 1: to your deeper purpose.
• 21:09
  Speaker 3: And that's why I think engaging.
• 21:13
  Speaker 1: Kind of in the physical to connect to those deeper
• 21:15
  Speaker 1: purposes is important, you know, and whatever. In Eastern philosophy,
• 21:19
  Speaker 1: you can't really open up your other chakras until you
• 21:21
  Speaker 1: open up your root chakra.
• 21:22
  Speaker 3: And the way to.
• 21:23
  Speaker 1: Improve your root chakras through physical activity that leads to,
• 21:27
  Speaker 1: among other ways, that leads to improvement in all these
• 21:29
  Speaker 1: kind of more esoteric areas. So why is a foundational grounding.
• 21:35
  Speaker 1: And then the purpose is kind of what we add
• 21:39
  Speaker 1: in there that really pushes you on the days where
• 21:42
  Speaker 1: you don't think it makes sense. But the why is
• 21:44
  Speaker 1: so you don't have to think about it. It's like, Okay,
• 21:46
  Speaker 1: I know I am doing this. I want to get
• 21:48
  Speaker 1: a little bit faster, I want to whatever, run a marathon.
• 21:51
  Speaker 3: That's the thing.
• 21:52
  Speaker 1: Then the purpose that connects you to your deeper purpose,
• 21:55
  Speaker 1: which might change, but I think it's important to have
• 21:59
  Speaker 1: those two things.
• 22:00
  Speaker 2: Yeah, And I think I mean, as you say, the
• 22:02
  Speaker 2: purpose and the why going hand in hand. For someone
• 22:05
  Speaker 2: who says something like yeah, I want to lose ten pounds, well,
• 22:08
  Speaker 2: then you have to ask yourself. And this is what
• 22:10
  Speaker 2: you're getting at here. It's like, why is it that
• 22:12
  Speaker 2: I want to lose ten pounds? You know? Is it
• 22:13
  Speaker 2: because you want to fit in a certain pair of genes?
• 22:15
  Speaker 2: Do you want to walk up the stairs without feeling winded?
• 22:18
  Speaker 2: Do you want to keep up with your kids?
• 22:20
  Speaker 1: Like?
• 22:20
  Speaker 2: There's so many other you know, things behind just the
• 22:24
  Speaker 2: sentence I want to lose ten pounds.
• 22:26
  Speaker 1: Yeah, it's like you it's like asking a double question,
• 22:28
  Speaker 1: right to get deeper? But then also you know, yeah,
• 22:32
  Speaker 1: it's like the old coach Ben in Nike running things
• 22:34
  Speaker 1: like there's measure success in as many ways as possible, really,
• 22:37
  Speaker 1: and I'll keep you going in so many different ways
• 22:38
  Speaker 1: to measure success, and of course be honest with yourself.
• 22:41
  Speaker 1: Don't try to always turn you know, failures into some
• 22:44
  Speaker 1: feel good story. But at the end of the day,
• 22:45
  Speaker 1: when you're really doing this and really you know, diving
• 22:48
  Speaker 1: deeper into your health. There really there is no failure
• 22:51
  Speaker 1: if you're consistently showing up. It's just really like consistent
• 22:54
  Speaker 1: learning process in which you can apply, apply, apply, apply,
• 22:57
  Speaker 1: and then know what works. And I think that's what
• 22:59
  Speaker 1: gets comfortable. It's like knowing what works. The same workout
• 23:02
  Speaker 1: doesn't work for everyone, and each organism, each human is unique.
• 23:07
  Speaker 1: The same diet doesn't work, the same form of meditation
• 23:10
  Speaker 1: for each person does not work, and that's completely fine.
• 23:13
  Speaker 1: We need to stop selling people on that idea. And
• 23:16
  Speaker 1: there's a one size fits all, but there is a
• 23:19
  Speaker 1: relative parameters that can be applied to everyone, and then
• 23:22
  Speaker 1: once you learn that, then you could develop what's best
• 23:26
  Speaker 1: for you. And that's really kind of what this masterclass
• 23:28
  Speaker 1: and all my work is about. It's been exciting, I think,
• 23:32
  Speaker 1: to see it, to see hopefully health and wellness going
• 23:35
  Speaker 1: this way.
• 23:36
  Speaker 2: Last question here for someone who has you know, listened
• 23:40
  Speaker 2: to this. They've applied all the things we're talking about here,
• 23:44
  Speaker 2: they've gotten to the playlace where they've you know, got
• 23:46
  Speaker 2: into a regular work art routine, and then they hit
• 23:48
  Speaker 2: like this hurdle, this bump, and they're like, this doesn't
• 23:51
  Speaker 2: feel like it's working for me. They start to get
• 23:53
  Speaker 2: really discouraged. What is it that you tell that person.
• 23:57
  Speaker 1: Oh, she got to fall in love with the platz.
• 23:59
  Speaker 1: So that's the most succinct way I could put it.
• 24:02
  Speaker 1: I recently read this really good book. I think it's
• 24:04
  Speaker 1: by Robert Green, but it's basically, you don't break through
• 24:08
  Speaker 1: until you break through, but you know what you're doing
• 24:10
  Speaker 1: is likely working if you developed a plan that makes sense.
• 24:15
  Speaker 1: The key is is to sometimes you know, trust the process,
• 24:18
  Speaker 1: but know when to pivot. Also, but for a lot
• 24:22
  Speaker 1: of things, especially as it pertains to health and wellness,
• 24:24
  Speaker 1: there is a slight plateau, but you just have to
• 24:27
  Speaker 1: time those kind of extra spurts accordingly. But if somebody
• 24:32
  Speaker 1: is discoveraged that something is not working, there's then just
• 24:36
  Speaker 1: typically that's I like to say, remove the emotion for
• 24:40
  Speaker 1: a second, like really just take a hard look at
• 24:42
  Speaker 1: what it is that you're doing. So then the thing is,
• 24:45
  Speaker 1: if you think it's not working, then either measure or review.
• 24:50
  Speaker 1: So key things are you can measure in the I
• 24:53
  Speaker 1: think you measure in the short term, so whether that
• 24:55
  Speaker 1: be utilizing wearables, going to a doctor, getting some data,
• 24:59
  Speaker 1: measure understand what you're actually understand. The base metrics then review,
• 25:05
  Speaker 1: have honest conversations with yourself or remove yourself from it.
• 25:09
  Speaker 1: Treat yourself like a third party or a stranger. Write
• 25:13
  Speaker 1: down what you're doing every day, write down how you're feeling,
• 25:15
  Speaker 1: right down what you're eating.
• 25:16
  Speaker 3: Do all that.
• 25:17
  Speaker 1: Without judgment, right, so you're not judging yourself. You just
• 25:20
  Speaker 1: want to see what's happening. In the same way, if
• 25:22
  Speaker 1: something wasn't working at work, you want to just say, oh,
• 25:25
  Speaker 1: nothing works, you'd look and review. So you're your first business,
• 25:28
  Speaker 1: which is the most important one. So my thing is
• 25:31
  Speaker 1: can we review and can we measure, and then we
• 25:34
  Speaker 1: can understand how we might be able to augment some
• 25:37
  Speaker 1: things to produce better results. Maybe I need to increase
• 25:40
  Speaker 1: the intensity on my workouts. Maybe I actually need to
• 25:42
  Speaker 1: decrease the intensity but increase the volume. Maybe I should
• 25:45
  Speaker 1: try carb cycling instead of just eating a high protein
• 25:48
  Speaker 1: all the time. Maybe I should go to bed a
• 25:50
  Speaker 1: little bit earlier and see what happens to my body
• 25:53
  Speaker 1: if you know, I engage also in a mindfulness practices.
• 25:57
  Speaker 1: All that might seem overwhelming, but it really isn't. Those
• 25:59
  Speaker 1: are just certain things that you could try, you could
• 26:02
  Speaker 1: test and then retest did it work?
• 26:04
  Speaker 3: Did it not work.
• 26:05
  Speaker 1: If it didn't work, totally fine, you cut the hand,
• 26:08
  Speaker 1: you cut the whatever hand off early, another one grows back,
• 26:11
  Speaker 1: You try the next thing. So the thing is, instead
• 26:13
  Speaker 1: of getting discouraged and giving up, try something new for
• 26:17
  Speaker 1: the sake of seeing what works, not simply for novelty,
• 26:19
  Speaker 1: and do your best, whether that be through data or
• 26:23
  Speaker 1: whether that just be through mental checkpoints. To take the
• 26:26
  Speaker 1: time to check in with yourself and just have an
• 26:28
  Speaker 1: honest conversation to see if the changes that you're making
• 26:32
  Speaker 1: have work. But fall in love with the plateau short term,
• 26:35
  Speaker 1: because in our mind, you know, a week sometimes themes
• 26:38
  Speaker 1: too long, two weeks, three weeks, but for certain things,
• 26:41
  Speaker 1: that's how long it takes to break through. So be patient,
• 26:44
  Speaker 1: be consistent, and just be honest.
• 26:47
  Speaker 2: I love this advice, I love all of it. Thanks
• 26:49
  Speaker 2: so much for your time. Did I appreciate you as always.
• 26:53
  Speaker 2: It's been too long since we caught up here and
• 26:55
  Speaker 2: a proper catchup in person is definitely needed.
• 26:59
  Speaker 1: As a yeah, I mean hopefully soon post everything, I guess, but.
• 27:05
  Speaker 3: Always glad to be here.
• 27:05
  Speaker 1: I always appreciate you working out, always so happy to
• 27:08
  Speaker 1: see the continued development of hurdle I remember on you're
• 27:12
  Speaker 1: just first talking about the idea and is just continue
• 27:15
  Speaker 1: to grow and you're putting really good work out there,
• 27:17
  Speaker 1: which is important, and just continuing to work on yourself
• 27:21
  Speaker 1: and your overall health and wellness.
• 27:23
  Speaker 3: So just keep it up, Joe.
• 27:25
  Speaker 2: How do the hurdlers keep up with you? How do
• 27:27
  Speaker 2: they follow along? Where do they find your masterclass? Give
• 27:30
  Speaker 2: me all the details?
• 27:31
  Speaker 3: Yeah, facts, hurdlers.
• 27:33
  Speaker 1: You can keep up with me on Instagram at Oto System,
• 27:36
  Speaker 1: more on Twitter at Joe Holder, following with the underscore,
• 27:40
  Speaker 1: also on clubhouse.
• 27:40
  Speaker 3: If you're out there at Joe Holder, I'm going to.
• 27:43
  Speaker 1: Be hosting some chats on there and then with the
• 27:45
  Speaker 1: master Class just Massive Class dot com backslash Joe Holder,
• 27:48
  Speaker 1: but anybody knows Massive Class, you'll probably be hit with
• 27:51
  Speaker 1: a very beautiful targeted at.
• 27:53
  Speaker 3: So thank you again for the time.
• 27:56
  Speaker 2: Of course, I'm over at Emily Body and at Hurdle
• 27:58
  Speaker 2: Podcast another Hurdle Conquered. Catch you guys next time.