1 00:00:00,000 --> 00:00:04,000 Welcome to Fit to Be Real and a little extra. 2 00:00:04,000 --> 00:00:06,000 We're getting into fitness today. 3 00:00:06,000 --> 00:00:07,000 We are? 4 00:00:07,000 --> 00:00:08,000 We are. 5 00:00:08,000 --> 00:00:13,000 Are we gonna hit it or quit it? 6 00:00:13,000 --> 00:00:17,000 I have so many things I'm gonna say today with the word hit in them. 7 00:00:17,000 --> 00:00:19,000 You have no idea. 8 00:00:19,000 --> 00:00:20,000 Wow. 9 00:00:20,000 --> 00:00:21,000 Wow. 10 00:00:21,000 --> 00:00:25,000 We are gonna hit it and I would like to quit you. 11 00:00:25,000 --> 00:00:26,000 I can't quit you. 12 00:00:26,000 --> 00:00:27,000 Quit you. 13 00:00:27,000 --> 00:00:28,000 What is that? 14 00:00:28,000 --> 00:00:29,000 It's a broken back mountain. 15 00:00:29,000 --> 00:00:30,000 Same. 16 00:00:30,000 --> 00:00:31,000 Same things. 17 00:00:31,000 --> 00:00:36,000 So, we are talking high intensity interval training. 18 00:00:36,000 --> 00:00:37,000 Hit it. 19 00:00:37,000 --> 00:00:40,000 For, yeah, Tabata, right? 20 00:00:40,000 --> 00:00:41,000 Anything like that. 21 00:00:41,000 --> 00:00:44,440 So classes that you may go, oh, absolutely not, not for me because you have no idea what's 22 00:00:44,440 --> 00:00:45,440 going on. 23 00:00:45,440 --> 00:00:49,600 We're gonna help you feel a little bit more comfortable about it and give you the one 24 00:00:49,600 --> 00:00:51,440 on one on why it's really important. 25 00:00:51,440 --> 00:00:57,280 And there are so many benefits and modifications to these types of classes that if you think 26 00:00:57,280 --> 00:01:02,600 it's not for you, it actually is very much for you and it can be all levels. 27 00:01:02,600 --> 00:01:05,160 So we don't want you to be afraid of it. 28 00:01:05,160 --> 00:01:06,400 We want you to hit it. 29 00:01:06,400 --> 00:01:08,520 I think we're all afraid of that. 30 00:01:08,520 --> 00:01:09,520 And then quit it. 31 00:01:09,520 --> 00:01:10,520 Yeah. 32 00:01:10,520 --> 00:01:12,400 No, no, don't quit it. 33 00:01:12,400 --> 00:01:17,320 I also would like to say to the woman who drove past me on Morton Avenue in Morton, Pennsylvania 34 00:01:17,320 --> 00:01:19,400 yesterday that said, I love your hair. 35 00:01:19,400 --> 00:01:21,400 It's so pretty. 36 00:01:21,400 --> 00:01:22,400 Just like that. 37 00:01:22,400 --> 00:01:24,080 I hope you're having a blast today. 38 00:01:24,080 --> 00:01:25,080 Stop. 39 00:01:25,080 --> 00:01:26,080 Somebody did that to you. 40 00:01:26,080 --> 00:01:27,800 I had to put her head out of the window driving. 41 00:01:27,800 --> 00:01:29,360 I don't know how she was driving straight. 42 00:01:29,360 --> 00:01:31,400 I'd cross the street with with pepper. 43 00:01:31,400 --> 00:01:32,400 We were walking. 44 00:01:32,400 --> 00:01:34,840 I was walking and I had showered. 45 00:01:34,840 --> 00:01:37,000 Everyone's complimenting my hair because I've showered. 46 00:01:37,000 --> 00:01:38,520 She actually did her hair. 47 00:01:38,520 --> 00:01:41,760 The bad thing is now you know when I don't shower. 48 00:01:41,760 --> 00:01:42,760 But she did. 49 00:01:42,760 --> 00:01:44,160 She was like, I love your hair. 50 00:01:44,160 --> 00:01:45,160 It's so pretty. 51 00:01:45,160 --> 00:01:47,520 And she like sung it, but was driving. 52 00:01:47,520 --> 00:01:48,880 So if you can visualize that. 53 00:01:48,880 --> 00:01:51,160 And I was like, oh my God, thank you so much. 54 00:01:51,160 --> 00:01:52,160 I like won an Oscar. 55 00:01:52,160 --> 00:01:56,040 I was like, did you say like, oh my gosh, look at my roots. 56 00:01:56,040 --> 00:01:57,040 Rude. 57 00:01:57,040 --> 00:02:01,160 Or don't look at my roots. 58 00:02:01,160 --> 00:02:02,160 But thanks. 59 00:02:02,160 --> 00:02:04,960 No, I would have been like, if I was going to do my normal, I can't take a compliment. 60 00:02:04,960 --> 00:02:07,040 It would have been like, thanks, I showered. 61 00:02:07,040 --> 00:02:08,040 Yes. 62 00:02:08,040 --> 00:02:13,000 But it was so fast and quite literally drive by that I just was like, oh my God, that was 63 00:02:13,000 --> 00:02:14,000 so nice of you. 64 00:02:14,000 --> 00:02:16,080 So if you're out there, thank you. 65 00:02:16,080 --> 00:02:17,600 She hit it and then quit it. 66 00:02:17,600 --> 00:02:18,600 Gotcha. 67 00:02:18,600 --> 00:02:20,120 And hit me. 68 00:02:20,120 --> 00:02:22,080 But yeah. 69 00:02:22,080 --> 00:02:23,960 And your hair did actually look good yesterday. 70 00:02:23,960 --> 00:02:24,960 Yeah. 71 00:02:24,960 --> 00:02:25,960 It's over. 72 00:02:25,960 --> 00:02:26,960 I'm done. 73 00:02:26,960 --> 00:02:29,960 It's in the moment I shower and then it's over. 74 00:02:29,960 --> 00:02:40,920 So let's get back on track and get into it. 75 00:02:40,920 --> 00:02:41,920 I'm Victoria. 76 00:02:41,920 --> 00:02:45,800 Hey guys, I'm Carly and I'm back baby. 77 00:02:45,800 --> 00:02:50,960 No more voice deepening for me. 78 00:02:50,960 --> 00:02:53,640 But mentally she's not back vocally. 79 00:02:53,640 --> 00:02:54,640 Yes. 80 00:02:54,640 --> 00:02:55,640 Mental. 81 00:02:55,640 --> 00:02:56,640 It is great. 82 00:02:56,640 --> 00:02:58,640 Oh my gosh. 83 00:02:58,640 --> 00:03:01,120 I can't wait to talk about hit. 84 00:03:01,120 --> 00:03:04,040 So we did as see fit. 85 00:03:04,040 --> 00:03:07,160 We did hit via earth all through COVID. 86 00:03:07,160 --> 00:03:10,380 I mean, we did it before then we did. 87 00:03:10,380 --> 00:03:16,200 But I think, I think of it the fondest times of our hit experience was outdoor. 88 00:03:16,200 --> 00:03:17,200 Yes. 89 00:03:17,200 --> 00:03:20,320 For 45 minutes straight, except where you're going to hear that you don't have to do it 90 00:03:20,320 --> 00:03:22,160 for 45 minutes. 91 00:03:22,160 --> 00:03:25,560 If you're going to do certain time increments, you could do it for 30 minutes. 92 00:03:25,560 --> 00:03:32,640 But we did it for 45 minutes outside, freezing cold, squirching hot and everybody showed 93 00:03:32,640 --> 00:03:34,840 up for it for two years. 94 00:03:34,840 --> 00:03:41,520 Everyone because it's very, it's not easy, but it's easy to travel with like this type 95 00:03:41,520 --> 00:03:43,000 of class. 96 00:03:43,000 --> 00:03:47,360 If you have a timer and you have a body, you can do it. 97 00:03:47,360 --> 00:03:50,040 So all you need to be coordinated. 98 00:03:50,040 --> 00:03:54,280 You don't need to dance and you know, we were outside on a field. 99 00:03:54,280 --> 00:04:00,920 So it was very easy to burpee or punch or, you know, do those kinds of movements. 100 00:04:00,920 --> 00:04:05,020 And so people came out for it consistently. 101 00:04:05,020 --> 00:04:09,000 And we have now integrated it into our cardio kickbox class. 102 00:04:09,000 --> 00:04:10,360 We call it kick hit. 103 00:04:10,360 --> 00:04:15,760 So you do some cardio dancing with kickboxing, but we incorporate hit and people love it 104 00:04:15,760 --> 00:04:20,080 because it's a do what you can do within the timeframe. 105 00:04:20,080 --> 00:04:23,440 Just like what you said, as long as you have a body, even if you have injuries, because 106 00:04:23,440 --> 00:04:29,520 there's ways that you can get through whatever the motion is on your time within the timeframe 107 00:04:29,520 --> 00:04:31,760 and on your level of intensity. 108 00:04:31,760 --> 00:04:32,760 Right. 109 00:04:32,760 --> 00:04:37,160 So just like I said, if we're doing burpees and we have a 20 second timeframe, you get 110 00:04:37,160 --> 00:04:41,760 one burpee and in 20 seconds, you get one burpee and in 20 seconds, it's up to you. 111 00:04:41,760 --> 00:04:44,920 It's not like following a line dance or anything. 112 00:04:44,920 --> 00:04:45,920 Right. 113 00:04:45,920 --> 00:04:48,640 So it's completely your level at all times. 114 00:04:48,640 --> 00:04:51,000 And I like it that there's a progression. 115 00:04:51,000 --> 00:04:55,680 If you consistently do hit, whether it's on your own or with us at Seafit or wherever 116 00:04:55,680 --> 00:05:01,480 you do it, you can see over time how much you get better. 117 00:05:01,480 --> 00:05:04,860 So within that 20, let's say it's a 20 second active increment where you're supposed to 118 00:05:04,860 --> 00:05:09,280 move for 20 seconds and you only get one burpee in the first month that you're doing 119 00:05:09,280 --> 00:05:10,280 hit. 120 00:05:10,280 --> 00:05:15,280 Well, month two, oh my gosh, I can do three now because you kept it consistent and you 121 00:05:15,280 --> 00:05:18,080 are trying and you're working and it's something that's working for you. 122 00:05:18,080 --> 00:05:24,120 Well, I don't want to scare anybody off by saying burpee first because I just, that's 123 00:05:24,120 --> 00:05:27,960 where my mind goes sometimes, but that there are still things that is that are in your 124 00:05:27,960 --> 00:05:30,240 mind goes right to burpees. 125 00:05:30,240 --> 00:05:34,440 Don't wonder everybody hates you. 126 00:05:34,440 --> 00:05:35,440 Just kidding. 127 00:05:35,440 --> 00:05:36,440 Everybody loves going. 128 00:05:36,440 --> 00:05:41,640 No, honestly, I taught kick hit the other night and I did a little more kick box than 129 00:05:41,640 --> 00:05:45,200 hit and they did not like me very much. 130 00:05:45,200 --> 00:05:49,080 It was a lot of cardio, a little less hit and they were like, bring back Victoria. 131 00:05:49,080 --> 00:05:53,400 And I was like, no, I am way easier for those of you who need to know. 132 00:05:53,400 --> 00:05:57,640 No, it's true because they liked the hit because the hit doesn't have to be jumpy. 133 00:05:57,640 --> 00:05:58,640 Right. 134 00:05:58,640 --> 00:05:59,640 Right. 135 00:05:59,640 --> 00:06:00,640 And we'll get into that. 136 00:06:00,640 --> 00:06:04,280 So we have, we have a whole bunch of, wait, wait, wait, I'm going to stop you there. 137 00:06:04,280 --> 00:06:06,120 I want to get back to the burpees. 138 00:06:06,120 --> 00:06:08,000 Hit does not mean burpees. 139 00:06:08,000 --> 00:06:12,760 I think people misconstrued like I can't do hit because there's burpees and you're up 140 00:06:12,760 --> 00:06:14,400 and you're down and you're left and you're right. 141 00:06:14,400 --> 00:06:15,400 Yeah. 142 00:06:15,400 --> 00:06:16,560 There are so many different kinds. 143 00:06:16,560 --> 00:06:17,560 There's weighted. 144 00:06:17,560 --> 00:06:20,520 There's, you know, just like we said, Tabata, there's so many different kinds. 145 00:06:20,520 --> 00:06:23,280 So don't let the word burpee throw you off. 146 00:06:23,280 --> 00:06:25,720 There are, you know, months we don't do a burpee. 147 00:06:25,720 --> 00:06:26,720 Right. 148 00:06:26,720 --> 00:06:27,920 So just getting that out there. 149 00:06:27,920 --> 00:06:30,840 And also you don't have to do burpees if we're doing burpees. 150 00:06:30,840 --> 00:06:34,280 We have a lot of people that just do squats because they know their limits and they know 151 00:06:34,280 --> 00:06:37,440 where they want to push and they know where their body physically is telling them that 152 00:06:37,440 --> 00:06:38,680 they can't. 153 00:06:38,680 --> 00:06:40,720 So you can always do that. 154 00:06:40,720 --> 00:06:44,840 But when it comes to hit, squats, always a squat, a push-ups, always a push-up, a burpee 155 00:06:44,840 --> 00:06:47,120 is always a burpee and there are ways to modify. 156 00:06:47,120 --> 00:06:49,760 And like at C-Fit, there's under the fence. 157 00:06:49,760 --> 00:06:50,760 There's double pull. 158 00:06:50,760 --> 00:06:51,760 There's over the fence. 159 00:06:51,760 --> 00:06:52,760 There's over the fence. 160 00:06:52,760 --> 00:06:53,760 There's put on your sweater. 161 00:06:53,760 --> 00:06:54,760 Put on your sweater. 162 00:06:54,760 --> 00:06:57,080 Take off your sweater. 163 00:06:57,080 --> 00:06:59,960 These are all dance moves that we just make our own names to. 164 00:06:59,960 --> 00:07:01,400 That we did this morning. 165 00:07:01,400 --> 00:07:04,600 And a lot of people get confused because you're like, where's the fence? 166 00:07:04,600 --> 00:07:05,600 Where is the fence? 167 00:07:05,600 --> 00:07:06,600 What kind of sweater is it? 168 00:07:06,600 --> 00:07:07,600 Is it a turtleneck? 169 00:07:07,600 --> 00:07:08,600 It's in Carly's mind. 170 00:07:08,600 --> 00:07:10,480 All of these moves are in Carly's mind. 171 00:07:10,480 --> 00:07:14,160 And you just have to know that put on your sweater is a lot similar to shampoo. 172 00:07:14,160 --> 00:07:15,160 Yes. 173 00:07:15,160 --> 00:07:16,680 Shampoo your hair and put on your sweater. 174 00:07:16,680 --> 00:07:18,960 Very similar, very different, but very similar. 175 00:07:18,960 --> 00:07:19,960 Oh, God. 176 00:07:19,960 --> 00:07:20,960 Okay. 177 00:07:20,960 --> 00:07:21,960 Well, that's different. 178 00:07:21,960 --> 00:07:25,920 But here we go. 179 00:07:25,920 --> 00:07:29,400 So first of all, we have to explain how hit works. 180 00:07:29,400 --> 00:07:30,760 Yeah, go for it. 181 00:07:30,760 --> 00:07:37,280 Hit is short increments of time followed by short increments of rest in time. 182 00:07:37,280 --> 00:07:45,280 So the way that we do it at Seafit is a 20 second increment of active movement. 183 00:07:45,280 --> 00:07:47,840 So let's say that's jumping jacks. 184 00:07:47,840 --> 00:07:53,040 10 seconds you breathe, 20 seconds you do those jumping jacks again, push it as much 185 00:07:53,040 --> 00:07:56,160 as many jumping jacks as you possibly can breathe for 10 seconds. 186 00:07:56,160 --> 00:08:01,920 So it's a short window to breathe and a short window to push as hard as you can. 187 00:08:01,920 --> 00:08:02,920 It's a burst. 188 00:08:02,920 --> 00:08:05,800 It basically is a burst of energy for 20 seconds. 189 00:08:05,800 --> 00:08:13,280 High intensity, the intervals are the short time frames, training because it should be 190 00:08:13,280 --> 00:08:20,160 consistent and you should do it over time and that is where the stamina gets boosted. 191 00:08:20,160 --> 00:08:23,760 I like to think of it as the hills and valleys. 192 00:08:23,760 --> 00:08:28,280 Like if you think about it in your mind, hit goes up the mountain and then you come down 193 00:08:28,280 --> 00:08:31,280 the mountain and breathe and then you go up the mountain and then you, and then that's 194 00:08:31,280 --> 00:08:32,960 the entire class. 195 00:08:32,960 --> 00:08:38,600 So that you're constantly moving, constantly breathing and that's where the stamina comes 196 00:08:38,600 --> 00:08:39,600 in. 197 00:08:39,600 --> 00:08:43,800 Like your endurance will get longer even though it does not have to be that long. 198 00:08:43,800 --> 00:08:44,800 No, 20 seconds. 199 00:08:44,800 --> 00:08:45,800 Yeah. 200 00:08:45,800 --> 00:08:46,800 Not a long time. 201 00:08:46,800 --> 00:08:48,200 It's little bell curves. 202 00:08:48,200 --> 00:08:55,720 So benefits of hit number one improves your stamina, which is exactly what I said about 203 00:08:55,720 --> 00:08:57,560 five seconds ago. 204 00:08:57,560 --> 00:08:58,880 I already said it. 205 00:08:58,880 --> 00:08:59,880 Boom. 206 00:08:59,880 --> 00:09:00,880 I'm amazing. 207 00:09:00,880 --> 00:09:02,680 You hit it and quit it. 208 00:09:02,680 --> 00:09:03,680 I'm sorry. 209 00:09:03,680 --> 00:09:04,680 I can't stop saying it. 210 00:09:04,680 --> 00:09:06,880 I need you to stop actually. 211 00:09:06,880 --> 00:09:09,600 I can't look at you. 212 00:09:09,600 --> 00:09:10,920 Stamina is endurance. 213 00:09:10,920 --> 00:09:13,280 It's following a progression. 214 00:09:13,280 --> 00:09:20,000 Day one is going to feel different with consistency than day 10, day 15, day 30. 215 00:09:20,000 --> 00:09:27,960 So building your stamina is your ability to continue the movement and push to your limit 216 00:09:27,960 --> 00:09:30,280 within the 20 second time frame. 217 00:09:30,280 --> 00:09:33,760 So it's an aerobic, it's your aerobic capacity. 218 00:09:33,760 --> 00:09:35,160 That's what stamina is. 219 00:09:35,160 --> 00:09:39,120 And that's cardiovascular and that is heart health. 220 00:09:39,120 --> 00:09:44,120 That is, I mean, we're going to get into all the actual physical health benefits of it. 221 00:09:44,120 --> 00:09:46,040 But stamina is a big one. 222 00:09:46,040 --> 00:09:48,840 Number two, it increases your strength. 223 00:09:48,840 --> 00:09:53,440 And just like Victoria said, you will see if you could not do our favorite example is 224 00:09:53,440 --> 00:09:57,760 a burpee in month one, maybe you can do one in month two. 225 00:09:57,760 --> 00:10:00,080 And you will see how it increases your strength. 226 00:10:00,080 --> 00:10:02,960 It increases your muscle and you will feel stronger. 227 00:10:02,960 --> 00:10:04,800 I mean, there's no doubt. 228 00:10:04,800 --> 00:10:08,400 No one has ever gone to hit consistently and said, man, I feel weaker. 229 00:10:08,400 --> 00:10:09,400 Oh my gosh. 230 00:10:09,400 --> 00:10:14,240 No, it's it's hard and you feel exhausted afterwards, but you should feel exhausted. 231 00:10:14,240 --> 00:10:17,200 But you are gaining strength and there's just there's no denying that. 232 00:10:17,200 --> 00:10:19,520 And a lot of the times it's complete body weight. 233 00:10:19,520 --> 00:10:21,400 It is no actual weights. 234 00:10:21,400 --> 00:10:23,200 You can use weights. 235 00:10:23,200 --> 00:10:24,200 Absolutely. 236 00:10:24,200 --> 00:10:27,000 Just like in Tabata, which is very, very similar. 237 00:10:27,000 --> 00:10:31,120 But it's a lot of the times it's just body weight. 238 00:10:31,120 --> 00:10:36,440 This is one that I think everyone gets excited about. 239 00:10:36,440 --> 00:10:39,880 You'll burn lots of fat during your workout. 240 00:10:39,880 --> 00:10:40,880 Why you say? 241 00:10:40,880 --> 00:10:42,600 Yeah, why? 242 00:10:42,600 --> 00:10:46,520 Those little mountains, hills and valleys or bell curves that we were talking about. 243 00:10:46,520 --> 00:10:53,320 It reportedly burns 13 calories per minute by pushing as hard as you can in the active 244 00:10:53,320 --> 00:10:58,560 and giving yourself the short increments of recovery time because believe it or not, rest 245 00:10:58,560 --> 00:11:01,800 and recovery is not just to catch your breath. 246 00:11:01,800 --> 00:11:06,080 It is for your muscles to fully adapt to what you're doing. 247 00:11:06,080 --> 00:11:11,680 Take a second and then be ready to push harder the next time or just as hard the next time. 248 00:11:11,680 --> 00:11:16,800 So recovery is a big part of the fat burning zone as well. 249 00:11:16,800 --> 00:11:17,800 Yeah. 250 00:11:17,800 --> 00:11:22,440 And the first the first time I ever heard this was from our brother who would always 251 00:11:22,440 --> 00:11:25,520 tell us in a workout, push to failure, push to failure. 252 00:11:25,520 --> 00:11:27,360 And I'm like, no, I don't want to fail. 253 00:11:27,360 --> 00:11:29,200 Who wants to fail? 254 00:11:29,200 --> 00:11:30,560 But that's not what that means. 255 00:11:30,560 --> 00:11:34,920 It means push as hard as you can until you can no longer. 256 00:11:34,920 --> 00:11:37,680 And then take a rest and then do it again. 257 00:11:37,680 --> 00:11:38,680 That's all it means. 258 00:11:38,680 --> 00:11:44,000 And the rest is so that your body is like, okay, okay, and then ready to go. 259 00:11:44,000 --> 00:11:48,280 So because you can't do anything sustained that hard, then you're not doing it that 260 00:11:48,280 --> 00:11:49,280 hard. 261 00:11:49,280 --> 00:11:53,800 You're not going to sustain it for however long and you're like, I can have a full conversation 262 00:11:53,800 --> 00:11:55,960 or I could just, I could do these forever. 263 00:11:55,960 --> 00:11:56,960 These are so nice. 264 00:11:56,960 --> 00:11:57,960 I'm so good at this. 265 00:11:57,960 --> 00:11:59,440 No, you're not pushing as hard as you can. 266 00:11:59,440 --> 00:12:04,720 And we always say in a, you can tell without a watch, if you are having a good workout, 267 00:12:04,720 --> 00:12:08,720 if you cannot hold a conversation during your workout, if you can hold a conversation, it's 268 00:12:08,720 --> 00:12:10,760 not, it's not hard enough. 269 00:12:10,760 --> 00:12:13,240 You cannot speak during your workout. 270 00:12:13,240 --> 00:12:14,280 You don't need to watch it. 271 00:12:14,280 --> 00:12:15,280 You're good to go. 272 00:12:15,280 --> 00:12:16,280 Yeah. 273 00:12:16,280 --> 00:12:17,280 Next one. 274 00:12:17,280 --> 00:12:18,280 This one is another one. 275 00:12:18,280 --> 00:12:22,200 It says, your body will burn fat after your workout. 276 00:12:22,200 --> 00:12:23,200 Why, Carly? 277 00:12:23,200 --> 00:12:25,280 I'm going to tell you. 278 00:12:25,280 --> 00:12:27,280 It's called the after burn effect. 279 00:12:27,280 --> 00:12:29,280 Oh, so clever. 280 00:12:29,280 --> 00:12:31,640 I didn't make it up. 281 00:12:31,640 --> 00:12:33,880 This is legit or epoch. 282 00:12:33,880 --> 00:12:35,520 I'm going to say a lot of things right now. 283 00:12:35,520 --> 00:12:38,000 So just take it all in. 284 00:12:38,000 --> 00:12:43,240 It stands for excess post exercise oxygen consumption. 285 00:12:43,240 --> 00:12:47,760 And this is when your body needs to restore oxygen levels, remove waste and repair muscle 286 00:12:47,760 --> 00:12:48,760 tissue. 287 00:12:48,760 --> 00:12:54,360 And this all takes energy from your body, our even hours after your hit workout. 288 00:12:54,360 --> 00:12:59,720 So your body is constantly basically turning over, you know, like flipping. 289 00:12:59,720 --> 00:13:04,960 And it uses all that energy and it continues to burn calories even afterwards. 290 00:13:04,960 --> 00:13:10,440 We said that in one of our last episodes, not the grudge one, the one before that, where 291 00:13:10,440 --> 00:13:16,720 we were talking about how weights and weight training is has the after effect. 292 00:13:16,720 --> 00:13:20,440 So is the in the now burn and weights. 293 00:13:20,440 --> 00:13:25,160 Now if you think of hit, what weight are you using your body weight? 294 00:13:25,160 --> 00:13:27,800 You said that the other night, you're like, you don't have weights in your hand. 295 00:13:27,800 --> 00:13:30,280 I was like, yeah, but I got 170 pounds. 296 00:13:30,280 --> 00:13:33,600 I was like, this is more than two 10 pound dumbbells. 297 00:13:33,600 --> 00:13:34,600 It is. 298 00:13:34,600 --> 00:13:36,720 It no body weight is so hard. 299 00:13:36,720 --> 00:13:37,720 Yeah. 300 00:13:37,720 --> 00:13:43,240 So that's the weight training, the strength conditioning that will burn afterwards. 301 00:13:43,240 --> 00:13:46,600 And when she said that in class, I looked over and said, get over it. 302 00:13:46,600 --> 00:13:48,200 And get on the floor. 303 00:13:48,200 --> 00:13:51,640 I think she actually looked at me and went, oh my God, I can't believe you just said how 304 00:13:51,640 --> 00:13:52,640 much you weigh. 305 00:13:52,640 --> 00:13:54,120 I said that with my eyes. 306 00:13:54,120 --> 00:13:55,120 I saw. 307 00:13:55,120 --> 00:13:58,400 I heard it. 308 00:13:58,400 --> 00:14:02,280 Moving into the next one, which is basically what we've been saying for the past couple, 309 00:14:02,280 --> 00:14:03,280 keeps your heart healthy. 310 00:14:03,280 --> 00:14:04,280 Yeah. 311 00:14:04,280 --> 00:14:05,960 Who doesn't want that heart healthy? 312 00:14:05,960 --> 00:14:11,120 So it has that positive impact on your heart health by helping prevent all of the cardiac 313 00:14:11,120 --> 00:14:16,680 diseases that you could possibly think of anything that damages your heart, that weakens your 314 00:14:16,680 --> 00:14:18,400 heart. 315 00:14:18,400 --> 00:14:21,120 Hit is a good preventative method. 316 00:14:21,120 --> 00:14:22,120 It is a medicine. 317 00:14:22,120 --> 00:14:23,120 It is. 318 00:14:23,120 --> 00:14:24,120 It really is. 319 00:14:24,120 --> 00:14:25,120 That's a good way to put it. 320 00:14:25,120 --> 00:14:26,120 It's a medicine. 321 00:14:26,120 --> 00:14:27,120 Working out is a medicine. 322 00:14:27,120 --> 00:14:28,120 Thank you so much. 323 00:14:28,120 --> 00:14:29,120 Oh my God. 324 00:14:29,120 --> 00:14:30,120 Thank you. 325 00:14:30,120 --> 00:14:33,880 We're going to move on because I don't want to stick on that too long. 326 00:14:33,880 --> 00:14:37,680 Quit it. 327 00:14:37,680 --> 00:14:38,680 Next one. 328 00:14:38,680 --> 00:14:40,000 It keeps you younger. 329 00:14:40,000 --> 00:14:42,880 Who doesn't want a more youthful look? 330 00:14:42,880 --> 00:14:45,400 Go to a hip class. 331 00:14:45,400 --> 00:14:46,400 Look younger. 332 00:14:46,400 --> 00:14:49,560 We're going to work on our marketing. 333 00:14:49,560 --> 00:14:50,560 Think about it though. 334 00:14:50,560 --> 00:14:51,560 You sweat so much. 335 00:14:51,560 --> 00:14:52,560 You're creating the fountain of youth. 336 00:14:52,560 --> 00:14:53,560 You know? 337 00:14:53,560 --> 00:14:54,560 No. 338 00:14:54,560 --> 00:14:57,840 Staying in shape keeps a young body from the inside out. 339 00:14:57,840 --> 00:14:59,040 It just, it really does. 340 00:14:59,040 --> 00:15:05,400 And when you go on, when you go on the Instagram or the TikTok and you see these reels of these 341 00:15:05,400 --> 00:15:11,080 70 and 80 year olds lifting weights, that better be motivation for you because it's 342 00:15:11,080 --> 00:15:15,320 motivation for me to be like, we are doing it and we're going to keep doing it. 343 00:15:15,320 --> 00:15:19,200 And if I'm anything like this woman, I want to keep doing it because she is a boss and 344 00:15:19,200 --> 00:15:21,000 she's 80. 345 00:15:21,000 --> 00:15:24,680 So yeah, it'll keep your body younger. 346 00:15:24,680 --> 00:15:26,680 Love that. 347 00:15:26,680 --> 00:15:30,840 And in addition to your body, it goes and helps your mind. 348 00:15:30,840 --> 00:15:31,840 Okay. 349 00:15:31,840 --> 00:15:33,360 It's fast. 350 00:15:33,360 --> 00:15:34,840 So it relieves stress. 351 00:15:34,840 --> 00:15:38,560 So there's two ways that fast can be taken from this. 352 00:15:38,560 --> 00:15:41,280 Fast, because it doesn't have to be an hour long. 353 00:15:41,280 --> 00:15:46,240 It can be a short increment of time within your schedule because hit is that burst. 354 00:15:46,240 --> 00:15:48,160 I like that word you used earlier. 355 00:15:48,160 --> 00:15:56,840 It's that burst of importance into your exercise routine, cardio and strength wise. 356 00:15:56,840 --> 00:16:00,280 And then also fast that you're constantly moving within the workout. 357 00:16:00,280 --> 00:16:03,400 So you're distracted and you're not thinking about the list of things that you have to 358 00:16:03,400 --> 00:16:07,320 do after class or the things that you haven't gotten to yet because maybe you're doing it 359 00:16:07,320 --> 00:16:10,800 at the end of your day or the beginning of your whatever. 360 00:16:10,800 --> 00:16:13,680 There's no time to think other than what you're doing in that moment. 361 00:16:13,680 --> 00:16:17,320 So you work on being present even though you're probably not working on it. 362 00:16:17,320 --> 00:16:18,320 You're like, you're forced. 363 00:16:18,320 --> 00:16:19,320 You don't have a choice. 364 00:16:19,320 --> 00:16:20,320 You can't think of anything else. 365 00:16:20,320 --> 00:16:27,000 You're forced to think about squatting and except for anything else that you're instead 366 00:16:27,000 --> 00:16:29,160 of anything else that's going on in your life. 367 00:16:29,160 --> 00:16:33,360 So it relieves stress even for that small increment of time within your day. 368 00:16:33,360 --> 00:16:36,000 But it will help you in the long run mentally. 369 00:16:36,000 --> 00:16:42,280 And then just remember, as I always say, those endorphins be kicking. 370 00:16:42,280 --> 00:16:43,760 Make you happy. 371 00:16:43,760 --> 00:16:46,120 Happy people just don't kill their husbands. 372 00:16:46,120 --> 00:16:48,200 Wait, wait, wait. 373 00:16:48,200 --> 00:16:49,200 No. 374 00:16:49,200 --> 00:16:50,760 Do you always say that? 375 00:16:50,760 --> 00:16:52,480 Well, I say it in so many words. 376 00:16:52,480 --> 00:16:56,240 No, you have to say it in those words. 377 00:16:56,240 --> 00:17:00,280 Endorphins be kicking. 378 00:17:00,280 --> 00:17:02,600 I'm embarrassed by myself right now. 379 00:17:02,600 --> 00:17:06,400 New, new sound effect. 380 00:17:06,400 --> 00:17:07,400 Right now. 381 00:17:07,400 --> 00:17:08,400 Those endorphins be kicking. 382 00:17:08,400 --> 00:17:09,400 Make you happy. 383 00:17:09,400 --> 00:17:10,400 Next one. 384 00:17:10,400 --> 00:17:11,400 Oh my gosh. 385 00:17:11,400 --> 00:17:12,400 This one's pretty obvious. 386 00:17:12,400 --> 00:17:13,400 This one's pretty obvious. 387 00:17:13,400 --> 00:17:14,400 Endorphins are not be kicking. 388 00:17:14,400 --> 00:17:15,400 This one's pretty obvious. 389 00:17:15,400 --> 00:17:16,400 It strengthens your bones. 390 00:17:16,400 --> 00:17:27,400 Now I know we've talked about this before as well. 391 00:17:27,400 --> 00:17:30,320 And it is like I said to Victoria, it's like beating a dead horse. 392 00:17:30,320 --> 00:17:33,160 All these things go together and there's no way around it. 393 00:17:33,160 --> 00:17:37,560 When you are, I know you don't like to think about it and especially older women don't 394 00:17:37,560 --> 00:17:41,920 like to think about it, but the pounding in the floor with your heels going into the 395 00:17:41,920 --> 00:17:44,000 ground actually prevents osteoporosis. 396 00:17:44,000 --> 00:17:45,320 Yes, yes, yes. 397 00:17:45,320 --> 00:17:52,120 People think that the jumping is causing harm when it is fixing damage. 398 00:17:52,120 --> 00:17:57,760 So if you can think about it that way and if you are 77, like our aunt Vicki, it is 399 00:17:57,760 --> 00:17:59,000 for you as well. 400 00:17:59,000 --> 00:18:03,440 You may not love it as much as the dance cardio because you want to work out to have fun as 401 00:18:03,440 --> 00:18:07,680 well, but it is so good for you and there are so many modifications and it is good for 402 00:18:07,680 --> 00:18:08,800 your bone strength. 403 00:18:08,800 --> 00:18:10,280 So don't forget that. 404 00:18:10,280 --> 00:18:14,080 It can also help regulate your blood sugar levels. 405 00:18:14,080 --> 00:18:18,640 And I'm going to read a lot from this article because they're saying it the best way and 406 00:18:18,640 --> 00:18:21,160 I don't want to mess this up. 407 00:18:21,160 --> 00:18:23,640 We'll see. 408 00:18:23,640 --> 00:18:24,960 Endorphins be kicking. 409 00:18:24,960 --> 00:18:26,560 No, I'm kidding. 410 00:18:26,560 --> 00:18:28,480 It doesn't say that. 411 00:18:28,480 --> 00:18:34,440 It says, it can improve insulin sensitivity, which is our body's ability to respond to 412 00:18:34,440 --> 00:18:37,680 insulin and regulate our blood sugar. 413 00:18:37,680 --> 00:18:44,960 Our muscles require more glucose for energy and during hit, that's what happens. 414 00:18:44,960 --> 00:18:46,920 It requires more of that glucose. 415 00:18:46,920 --> 00:18:52,480 So that spike starts to happen and to meet this demand, your body becomes more sensitive 416 00:18:52,480 --> 00:18:55,440 and it allows the glucose to enter the cells. 417 00:18:55,440 --> 00:19:03,200 That's why I'm reading this because to me, this is very scientific and it's like scientific 418 00:19:03,200 --> 00:19:04,840 jargon and I object. 419 00:19:04,840 --> 00:19:05,840 Oh my gosh. 420 00:19:05,840 --> 00:19:07,240 No, you don't object to this. 421 00:19:07,240 --> 00:19:08,400 No, I love it. 422 00:19:08,400 --> 00:19:09,400 Sustained. 423 00:19:09,400 --> 00:19:11,480 I love it. 424 00:19:11,480 --> 00:19:17,760 In any case, this enhanced sensitivity can help lower the blood sugar levels and reduce 425 00:19:17,760 --> 00:19:21,680 the risk of insulin resistance, which is a key factor in type two diabetes. 426 00:19:21,680 --> 00:19:25,400 And that's why I read all that because diabetes is a big thing. 427 00:19:25,400 --> 00:19:27,800 It's getting bigger and it's getting bigger. 428 00:19:27,800 --> 00:19:34,760 So hit helps all of that and it helps lower post-meal blood sugar spikes, which is a big 429 00:19:34,760 --> 00:19:36,800 part of diabetes as well. 430 00:19:36,800 --> 00:19:44,600 I'm glad you read that because there really is no easy way to say that or sort of break 431 00:19:44,600 --> 00:19:45,600 it down. 432 00:19:45,600 --> 00:19:49,760 That is the scientific explanation for it and everybody needs to know it. 433 00:19:49,760 --> 00:19:56,280 Everybody realizes all of the benefits that one small class can give you, but when you 434 00:19:56,280 --> 00:19:58,520 break it down like that, I mean, it's huge. 435 00:19:58,520 --> 00:20:02,880 And I feel like you start hearing like insulin and glucose levels and you're like, oh, I'm 436 00:20:02,880 --> 00:20:03,880 checking out. 437 00:20:03,880 --> 00:20:04,880 Yeah, I'm checking out. 438 00:20:04,880 --> 00:20:05,880 You know what I mean? 439 00:20:05,880 --> 00:20:11,880 But there's so much to our blood sugar levels that we need to care more about. 440 00:20:11,880 --> 00:20:15,880 We're hitting up this last one because my endorphins be kicking. 441 00:20:15,880 --> 00:20:17,880 Oh my gosh. 442 00:20:17,880 --> 00:20:22,200 It eases muscle stiffness. 443 00:20:22,200 --> 00:20:27,000 Now listen, you might be shaking your head and saying, but I'm so sore after every hit 444 00:20:27,000 --> 00:20:32,680 class or Tabata or 610, which is our weighted timed class that we do. 445 00:20:32,680 --> 00:20:33,680 I'm so sore. 446 00:20:33,680 --> 00:20:34,680 I'm so sore. 447 00:20:34,680 --> 00:20:35,680 Yes. 448 00:20:35,680 --> 00:20:38,840 But just remember, a body in motion stays in motion. 449 00:20:38,840 --> 00:20:44,440 So if you continue to do it, if you continue to do these types of classes, moving your 450 00:20:44,440 --> 00:20:50,520 body daily 20 to 30 minutes a day, yes, you're going to be sore in different muscles, but 451 00:20:50,520 --> 00:20:56,480 your overall stiffness of the body when you wake up in the morning is going to be so much 452 00:20:56,480 --> 00:20:59,360 better than if you were just somebody that does not work out at all. 453 00:20:59,360 --> 00:21:00,360 Oh my gosh. 454 00:21:00,360 --> 00:21:01,720 So it eases the stiffness. 455 00:21:01,720 --> 00:21:03,880 It doesn't say you'll never be sore. 456 00:21:03,880 --> 00:21:05,280 Those are two different things. 457 00:21:05,280 --> 00:21:07,880 So soreness is something called the Dom's. 458 00:21:07,880 --> 00:21:10,960 It sounds really frightening. 459 00:21:10,960 --> 00:21:15,480 The Dom's, for some reason in fitness, nobody likes to say full sentences. 460 00:21:15,480 --> 00:21:17,000 They like to do the acronym. 461 00:21:17,000 --> 00:21:18,480 So hit is an acronym. 462 00:21:18,480 --> 00:21:19,800 Amuraps are an acronym. 463 00:21:19,800 --> 00:21:21,360 Emoms are an acronym. 464 00:21:21,360 --> 00:21:22,360 Epoch. 465 00:21:22,360 --> 00:21:23,360 No, say it again. 466 00:21:23,360 --> 00:21:24,360 Shut up. 467 00:21:24,360 --> 00:21:25,480 Are an acronym. 468 00:21:25,480 --> 00:21:31,080 And Dom's is an acronym and it stands for delayed onset muscle soreness. 469 00:21:31,080 --> 00:21:35,720 And that soreness that you feel, we were like, oh my gosh, two days ago, I did this workout 470 00:21:35,720 --> 00:21:39,560 and I, you know, I really have to think whether or not I want to sit on the couch and stand 471 00:21:39,560 --> 00:21:40,560 up. 472 00:21:40,560 --> 00:21:43,960 I think there's decisions like, do I have to go to the bathroom because I'm so sore 473 00:21:43,960 --> 00:21:45,320 right now. 474 00:21:45,320 --> 00:21:47,200 What that is is your muscles. 475 00:21:47,200 --> 00:21:50,280 This Carly hates when I say this ripping apart. 476 00:21:50,280 --> 00:21:52,080 I absolutely hate it. 477 00:21:52,080 --> 00:21:54,640 So think of your, so your quads, they're on fire. 478 00:21:54,640 --> 00:21:55,640 You did so many squads. 479 00:21:55,640 --> 00:21:58,360 You did so many burpees. 480 00:21:58,360 --> 00:22:02,000 Your quad muscles ripped open. 481 00:22:02,000 --> 00:22:07,640 And if you think of it like, what's that plant from Venus flytrap? 482 00:22:07,640 --> 00:22:10,040 So if you think of your muscle, this is what happens in my brain. 483 00:22:10,040 --> 00:22:11,040 Little opening. 484 00:22:11,040 --> 00:22:12,040 Sorry. 485 00:22:12,040 --> 00:22:14,800 Opening like a Venus flytrap. 486 00:22:14,800 --> 00:22:18,440 So that it's sore because that feels not so good. 487 00:22:18,440 --> 00:22:24,960 But what it's doing when it closes is number one, it's eating fat to build the muscle. 488 00:22:24,960 --> 00:22:29,120 And number two, it builds and gets a little bit bigger. 489 00:22:29,120 --> 00:22:30,720 That's where the pump comes from. 490 00:22:30,720 --> 00:22:32,600 That's where the, yes, that swole. 491 00:22:32,600 --> 00:22:33,600 That swole. 492 00:22:33,600 --> 00:22:34,600 The gains. 493 00:22:34,600 --> 00:22:36,200 Remind me to tell you a story after this book. 494 00:22:36,200 --> 00:22:42,080 You had that amazing build of muscle, unfortunately hurts. 495 00:22:42,080 --> 00:22:44,800 And I think that's where no pain, no gain comes from. 496 00:22:44,800 --> 00:22:49,320 Not necessarily like, you want to feel like you're going to vomit after class. 497 00:22:49,320 --> 00:22:50,320 No. 498 00:22:50,320 --> 00:22:55,400 The pain, the delayed onset muscle soreness is gaining muscle because your muscles are 499 00:22:55,400 --> 00:22:57,920 repairing themselves, but they're not just repairing. 500 00:22:57,920 --> 00:22:59,640 They're building as they repair. 501 00:22:59,640 --> 00:23:00,640 They're getting bigger. 502 00:23:00,640 --> 00:23:01,640 They're getting stronger. 503 00:23:01,640 --> 00:23:05,480 And you have to get through the soreness and the, you know, release of lactic acid for 504 00:23:05,480 --> 00:23:08,000 that to happen. 505 00:23:08,000 --> 00:23:09,000 That's what it is. 506 00:23:09,000 --> 00:23:15,760 I don't want you also to misconstrue the building into like bodybuilding. 507 00:23:15,760 --> 00:23:17,920 Your muscles be kicking. 508 00:23:17,920 --> 00:23:18,920 Okay. 509 00:23:18,920 --> 00:23:20,680 They need to get bigger. 510 00:23:20,680 --> 00:23:24,520 That doesn't mean enormous, but you're building muscle. 511 00:23:24,520 --> 00:23:26,680 That's the whole point of these classes is to build muscle. 512 00:23:26,680 --> 00:23:27,680 That's what you want. 513 00:23:27,680 --> 00:23:29,640 You build muscle, burn fat. 514 00:23:29,640 --> 00:23:35,280 My story, we were on the cruise recently and we were in the gym and I had to tell Victoria 515 00:23:35,280 --> 00:23:37,720 this right after because I was like, you're not going to believe what just happened to 516 00:23:37,720 --> 00:23:38,720 me. 517 00:23:38,720 --> 00:23:39,720 Or maybe I didn't tell you. 518 00:23:39,720 --> 00:23:40,720 I have no idea what you're talking about. 519 00:23:40,720 --> 00:23:41,720 I told Pat. 520 00:23:41,720 --> 00:23:42,720 I told Pat. 521 00:23:42,720 --> 00:23:43,720 Never mind. 522 00:23:43,720 --> 00:23:44,720 Same thing. 523 00:23:44,720 --> 00:23:45,720 JX boyfriend, sister. 524 00:23:45,720 --> 00:23:46,720 Same thing. 525 00:23:46,720 --> 00:23:50,760 Anyway, so I was in the gym and I was doing like my own workout over on the side and 526 00:23:50,760 --> 00:23:57,720 these two very young, very cutely dressed girls were doing, you know, glute bridges and 527 00:23:57,720 --> 00:24:04,320 like really working on specific muscle groups that were their lower half, like their booty. 528 00:24:04,320 --> 00:24:05,320 Okay. 529 00:24:05,320 --> 00:24:08,000 So they just kept doing like the same movements over and over. 530 00:24:08,000 --> 00:24:09,000 I was watching them. 531 00:24:09,000 --> 00:24:10,320 I was still working out myself. 532 00:24:10,320 --> 00:24:12,960 So I was just like, what are they doing? 533 00:24:12,960 --> 00:24:17,160 So then they stood up in the mirror and they were taking pictures of their butt and then 534 00:24:17,160 --> 00:24:22,160 they were looking at each other like completely oblivious to everybody else in the gym going, 535 00:24:22,160 --> 00:24:23,160 is it pump? 536 00:24:23,160 --> 00:24:24,160 Is it pump in? 537 00:24:24,160 --> 00:24:25,160 Is it pop in? 538 00:24:25,160 --> 00:24:26,160 Is the booty pop in? 539 00:24:26,160 --> 00:24:27,160 No. 540 00:24:27,160 --> 00:24:29,200 And I was like, oh my gosh. 541 00:24:29,200 --> 00:24:30,200 Secondhand embarrassment. 542 00:24:30,200 --> 00:24:33,040 I was like, guys, are you serious right now? 543 00:24:33,040 --> 00:24:35,400 And then they went into a workout class. 544 00:24:35,400 --> 00:24:41,560 So they were trying to pump up their booties before they went into a hit class that a teacher 545 00:24:41,560 --> 00:24:43,060 was teaching. 546 00:24:43,060 --> 00:24:48,800 And I, listen, I am not one to judge, but when they stood up and were taking selfies of their 547 00:24:48,800 --> 00:24:55,440 booty, asking if it be poppin and we're dead serious, I had to laugh a little bit in my 548 00:24:55,440 --> 00:25:01,520 head because I was like, man, I am old because I felt so old. 549 00:25:01,520 --> 00:25:03,920 But because you're, that's a social media thing. 550 00:25:03,920 --> 00:25:05,440 That's a social media thing. 551 00:25:05,440 --> 00:25:10,080 When you said build muscle and it pops, that's what they were trying to do because it is 552 00:25:10,080 --> 00:25:11,080 immediate. 553 00:25:11,080 --> 00:25:16,120 When you work out really hard in one specific area, you want that pump. 554 00:25:16,120 --> 00:25:18,080 You want that swole feeling. 555 00:25:18,080 --> 00:25:22,040 You might not want it before you go into a class and you might not want to take a selfie 556 00:25:22,040 --> 00:25:23,960 of it and announce it to the gym. 557 00:25:23,960 --> 00:25:26,080 Well, that's a superficial thing. 558 00:25:26,080 --> 00:25:32,680 But the pump, that swole is your body reacting to you ripping the muscle apart and it's sending 559 00:25:32,680 --> 00:25:37,400 fluid to that muscle to repair it, to be like, here's some help. 560 00:25:37,400 --> 00:25:39,840 You just hurt yourself like that or you just ripped open like that. 561 00:25:39,840 --> 00:25:42,880 I'm going to send you some fluid to help you repair. 562 00:25:42,880 --> 00:25:44,520 And that's what the pump looks like. 563 00:25:44,520 --> 00:25:47,480 And it's when you can press into your arm and be like, oh my God. 564 00:25:47,480 --> 00:25:48,480 Yeah. 565 00:25:48,480 --> 00:25:50,320 It's, it's literally pump it. 566 00:25:50,320 --> 00:25:51,320 Well, they got it. 567 00:25:51,320 --> 00:25:53,920 Let me pump you up. 568 00:25:53,920 --> 00:25:56,480 Did you like my clap? 569 00:25:56,480 --> 00:25:57,480 It was really weak. 570 00:25:57,480 --> 00:26:00,880 It was like a really weak clap for how you were saying it. 571 00:26:00,880 --> 00:26:03,320 I was afraid to clap into the mic. 572 00:26:03,320 --> 00:26:04,320 It's fine. 573 00:26:04,320 --> 00:26:05,320 You've been hitting it all morning. 574 00:26:05,320 --> 00:26:06,640 She hit it. 575 00:26:06,640 --> 00:26:08,920 I did not quit it. 576 00:26:08,920 --> 00:26:13,600 Are you ready to play a fun little fitness game? 577 00:26:13,600 --> 00:26:15,280 I like to call. 578 00:26:15,280 --> 00:26:17,280 Hit me. 579 00:26:17,280 --> 00:26:19,680 Oh, I'm sorry. 580 00:26:19,680 --> 00:26:22,880 Should I do that again? 581 00:26:22,880 --> 00:26:25,120 Did you think that's what I was going to say? 582 00:26:25,120 --> 00:26:29,240 No, but I would like to see if you could do that exact same way. 583 00:26:29,240 --> 00:26:32,360 A fun little game I like to call. 584 00:26:32,360 --> 00:26:33,360 Hit me. 585 00:26:33,360 --> 00:26:35,080 Oh, it got better. 586 00:26:35,080 --> 00:26:36,640 What song's that from? 587 00:26:36,640 --> 00:26:37,640 Hit me. 588 00:26:37,640 --> 00:26:39,640 I feel good. 589 00:26:39,640 --> 00:26:40,640 No. 590 00:26:40,640 --> 00:26:41,640 Missy Elliott. 591 00:26:41,640 --> 00:26:46,200 I knew that I was there. 592 00:26:46,200 --> 00:26:48,920 Maybe it's originally from that, but I thought it was from a Missy song. 593 00:26:48,920 --> 00:26:49,920 Hit me. 594 00:26:49,920 --> 00:26:53,240 What are you doing with your arms there? 595 00:26:53,240 --> 00:26:55,240 Playing the drums. 596 00:26:55,240 --> 00:26:56,240 Are you? 597 00:26:56,240 --> 00:27:01,280 Carly, fun fact, Carly tried to be a drummer at one time in her life after she wanted to 598 00:27:01,280 --> 00:27:04,120 be a professional softball catcher. 599 00:27:04,120 --> 00:27:05,960 She was going to be a drummer. 600 00:27:05,960 --> 00:27:09,000 If you just saw what her hands were doing to make that drumming motion, you would see 601 00:27:09,000 --> 00:27:10,560 why it didn't work out. 602 00:27:10,560 --> 00:27:14,440 Do you know why I quit the drums? 603 00:27:14,440 --> 00:27:17,440 I'd like to hit you. 604 00:27:17,440 --> 00:27:20,200 This is me in a nutshell. 605 00:27:20,200 --> 00:27:27,800 My drum teacher who I took for like six months, our cousin was singing at a bar called the 606 00:27:27,800 --> 00:27:28,800 Rusty Nail. 607 00:27:28,800 --> 00:27:33,560 It was like really big in Maniunk at the time. 608 00:27:33,560 --> 00:27:37,480 We were talking and we were in my drum session and he said, oh, I don't like the Rusty Nail. 609 00:27:37,480 --> 00:27:39,840 It's dirty and it's like janky. 610 00:27:39,840 --> 00:27:44,280 And I was like, my cousin sings with her band at the Rusty Nail. 611 00:27:44,280 --> 00:27:45,280 And I cut him off. 612 00:27:45,280 --> 00:27:46,800 I didn't like him and I quit. 613 00:27:46,800 --> 00:27:49,880 Because he talked badly about the bar where my cousin sang. 614 00:27:49,880 --> 00:27:52,040 And look, she's still holding that grudge. 615 00:27:52,040 --> 00:27:55,840 She never played the drums again except for the air drums on my couch and it's horrible. 616 00:27:55,840 --> 00:27:57,640 That's me in a nutshell. 617 00:27:57,640 --> 00:27:58,880 Oh my gosh. 618 00:27:58,880 --> 00:27:59,880 Okay. 619 00:27:59,880 --> 00:28:00,880 Hit me. 620 00:28:00,880 --> 00:28:03,520 I'm going to ask Victoria a question. 621 00:28:03,520 --> 00:28:07,960 She's got about five seconds to give me an answer. 622 00:28:07,960 --> 00:28:08,960 Are you ready? 623 00:28:08,960 --> 00:28:09,960 Yes. 624 00:28:09,960 --> 00:28:10,960 Okay. 625 00:28:10,960 --> 00:28:14,240 You stuffed yourself by binging on fatty foods at a party. 626 00:28:14,240 --> 00:28:15,240 No problem. 627 00:28:15,240 --> 00:28:17,800 What's the best way to counter your overeating? 628 00:28:17,800 --> 00:28:22,640 Take a walk for 30 minutes or fast for the next 12 hours. 629 00:28:22,640 --> 00:28:27,520 Take a walk. 630 00:28:27,520 --> 00:28:30,000 Pat yourself on the back. 631 00:28:30,000 --> 00:28:35,240 Fasting throws your metabolism out of whack while walking burns off few calories. 632 00:28:35,240 --> 00:28:38,560 You are then starting your metabolism over again. 633 00:28:38,560 --> 00:28:39,760 Do not fast. 634 00:28:39,760 --> 00:28:40,760 Always take the walk. 635 00:28:40,760 --> 00:28:41,760 Oh my God. 636 00:28:41,760 --> 00:28:42,760 Yeah. 637 00:28:42,760 --> 00:28:43,760 Right? 638 00:28:43,760 --> 00:28:44,760 Okay. 639 00:28:44,760 --> 00:28:48,400 So, swimming or jogging? 640 00:28:48,400 --> 00:28:50,560 Swimming? 641 00:28:50,560 --> 00:28:52,560 Correct. 642 00:28:52,560 --> 00:28:54,560 No way. 643 00:28:54,560 --> 00:28:55,560 Yeah. 644 00:28:55,560 --> 00:29:00,040 Swimming approximately for 45 minutes burns about 580 calories. 645 00:29:00,040 --> 00:29:01,040 Whoa. 646 00:29:01,040 --> 00:29:02,440 Jogging is around 3, 350. 647 00:29:02,440 --> 00:29:04,240 Yeah, that feels right. 648 00:29:04,240 --> 00:29:05,240 And swimming's more fun. 649 00:29:05,240 --> 00:29:07,880 I always run and I'm like, that should have been more. 650 00:29:07,880 --> 00:29:08,880 Yeah. 651 00:29:08,880 --> 00:29:09,880 All right. 652 00:29:09,880 --> 00:29:13,760 This is completely off topic at PF Chang's restaurant. 653 00:29:13,760 --> 00:29:17,080 Which is the lowest in calories? 654 00:29:17,080 --> 00:29:19,560 A crisp salad or an egg roll? 655 00:29:19,560 --> 00:29:20,560 Uh. 656 00:29:20,560 --> 00:29:22,560 You can do it. 657 00:29:22,560 --> 00:29:23,560 A salad? 658 00:29:23,560 --> 00:29:24,560 No. 659 00:29:24,560 --> 00:29:26,240 Remember, we had this episode already. 660 00:29:26,240 --> 00:29:27,240 I forgot what the question was. 661 00:29:27,240 --> 00:29:28,240 Salad is not always right. 662 00:29:28,240 --> 00:29:29,760 I forgot what the question was. 663 00:29:29,760 --> 00:29:31,320 The egg roll. 664 00:29:31,320 --> 00:29:35,560 The egg roll has 180 calories and the salad contains 365. 665 00:29:35,560 --> 00:29:38,320 Isn't that crazy? 666 00:29:38,320 --> 00:29:40,320 Hit me. 667 00:29:40,320 --> 00:29:42,760 Okay. 668 00:29:42,760 --> 00:29:43,880 Which has more calories? 669 00:29:43,880 --> 00:29:49,920 A Starbucks Grande Caramel Frappuccino or an Applebee's Grilled Oriental Chicken Salad? 670 00:29:49,920 --> 00:29:50,920 Hold on. 671 00:29:50,920 --> 00:29:52,920 More calories or less calories? 672 00:29:52,920 --> 00:29:53,920 More. 673 00:29:53,920 --> 00:29:54,920 Um. 674 00:29:54,920 --> 00:29:57,920 The first, the second, the first. 675 00:29:57,920 --> 00:29:58,920 Yes. 676 00:29:58,920 --> 00:29:59,920 Nah. 677 00:29:59,920 --> 00:30:01,520 The Grande Frappuccino, which we've said before. 678 00:30:01,520 --> 00:30:02,520 You tricked me. 679 00:30:02,520 --> 00:30:03,520 I know. 680 00:30:03,520 --> 00:30:06,640 Well, listen, I thought maybe you would have learned by now, but it seems that your endorphins 681 00:30:06,640 --> 00:30:08,360 are not kicking. 682 00:30:08,360 --> 00:30:13,040 What is the strongest muscle in the human body? 683 00:30:13,040 --> 00:30:14,040 No. 684 00:30:14,040 --> 00:30:15,040 No. 685 00:30:15,040 --> 00:30:16,040 Multiple. 686 00:30:16,040 --> 00:30:17,040 No. 687 00:30:17,040 --> 00:30:18,040 Just figure it out. 688 00:30:18,040 --> 00:30:21,040 Wait a second. 689 00:30:21,040 --> 00:30:22,040 Uh. 690 00:30:22,040 --> 00:30:23,040 Uh. 691 00:30:23,040 --> 00:30:24,040 The heart. 692 00:30:24,040 --> 00:30:26,200 Are you serious? 693 00:30:26,200 --> 00:30:27,200 The jaw. 694 00:30:27,200 --> 00:30:28,200 What? 695 00:30:28,200 --> 00:30:29,200 Yeah. 696 00:30:29,200 --> 00:30:30,200 Isn't that crazy? 697 00:30:30,200 --> 00:30:31,200 Like a pit bull? 698 00:30:31,200 --> 00:30:32,200 The jaw muscle. 699 00:30:32,200 --> 00:30:33,720 Stop using your jaw. 700 00:30:33,720 --> 00:30:35,200 It actually is. 701 00:30:35,200 --> 00:30:36,600 My skin is crawling. 702 00:30:36,600 --> 00:30:38,320 That's shocking. 703 00:30:38,320 --> 00:30:39,320 Is that crazy? 704 00:30:39,320 --> 00:30:40,320 I thought that was really interesting. 705 00:30:40,320 --> 00:30:42,000 I think I'm losing. 706 00:30:42,000 --> 00:30:43,000 You definitely are. 707 00:30:43,000 --> 00:30:44,000 Um, okay. 708 00:30:44,000 --> 00:30:46,120 True or false? 709 00:30:46,120 --> 00:30:49,320 Crunches are the best way to lose belly fat. 710 00:30:49,320 --> 00:30:52,320 I know this. 711 00:30:52,320 --> 00:30:53,320 False. 712 00:30:53,320 --> 00:30:54,320 False. 713 00:30:54,320 --> 00:30:59,840 Do you know what ab exercise is the best for slimming your waist? 714 00:30:59,840 --> 00:31:02,000 Besides the kitchen. 715 00:31:02,000 --> 00:31:03,000 Yes. 716 00:31:03,000 --> 00:31:04,000 Besides the kitchen. 717 00:31:04,000 --> 00:31:05,000 A plank. 718 00:31:05,000 --> 00:31:10,000 A plank is the number one ab exercise to do to create those abs. 719 00:31:10,000 --> 00:31:14,760 The second is in the kitchen because if you're not eating well, the planks aren't going to 720 00:31:14,760 --> 00:31:15,760 help you. 721 00:31:15,760 --> 00:31:16,760 Okay. 722 00:31:16,760 --> 00:31:17,760 Last one. 723 00:31:17,760 --> 00:31:19,600 Victoria, do you think you can handle this? 724 00:31:19,600 --> 00:31:21,760 Because you haven't done well so far. 725 00:31:21,760 --> 00:31:23,680 This is ridiculous. 726 00:31:23,680 --> 00:31:27,200 What is the longest bone in the human body? 727 00:31:27,200 --> 00:31:28,200 Ooh. 728 00:31:28,200 --> 00:31:29,200 The. 729 00:31:29,200 --> 00:31:31,520 The femur. 730 00:31:31,520 --> 00:31:33,480 You are correct. 731 00:31:33,480 --> 00:31:36,200 The femur is the longest bone. 732 00:31:36,200 --> 00:31:37,200 Thank you. 733 00:31:37,200 --> 00:31:39,920 What is the runner up for bonus? 734 00:31:39,920 --> 00:31:42,560 All the, this is for all the hit. 735 00:31:42,560 --> 00:31:43,560 For whatness? 736 00:31:43,560 --> 00:31:44,560 The bonus. 737 00:31:44,560 --> 00:31:45,560 Okay. 738 00:31:45,560 --> 00:31:51,480 Uh, the second largest bone in the body. 739 00:31:51,480 --> 00:31:53,480 The vertebra. 740 00:31:53,480 --> 00:31:54,480 No. 741 00:31:54,480 --> 00:31:55,840 Which I guess are connected. 742 00:31:55,840 --> 00:31:57,240 You lost the whole game. 743 00:31:57,240 --> 00:31:58,240 It's the tibia. 744 00:31:58,240 --> 00:31:59,240 Oh yeah. 745 00:31:59,240 --> 00:32:00,240 That makes sense. 746 00:32:00,240 --> 00:32:01,240 Guess what? 747 00:32:01,240 --> 00:32:02,240 I thought you were trying to trick me though. 748 00:32:02,240 --> 00:32:03,240 I did. 749 00:32:03,240 --> 00:32:06,840 You won. 750 00:32:06,840 --> 00:32:07,840 You hit me. 751 00:32:07,840 --> 00:32:08,840 Can I? 752 00:32:08,840 --> 00:32:09,840 Is that permission? 753 00:32:09,840 --> 00:32:11,840 Do I have your consent? 754 00:32:11,840 --> 00:32:13,760 Those are just random fitness questions. 755 00:32:13,760 --> 00:32:16,680 I thought everybody needed to know, especially the one about P.F. 756 00:32:16,680 --> 00:32:17,680 Chang's. 757 00:32:17,680 --> 00:32:21,240 We, that was very important one to this, uh, study. 758 00:32:21,240 --> 00:32:26,440 We also added a little bit of our hit timer, what you'll hear at a hit class. 759 00:32:26,440 --> 00:32:28,520 Those beeps do not mean hurry up and get out. 760 00:32:28,520 --> 00:32:33,720 They mean you're about to take a rest or you're about to start up again. 761 00:32:33,720 --> 00:32:36,400 So you're always in the know. 762 00:32:36,400 --> 00:32:43,360 Well, this episode really was so you don't feel intimidated when you see the word hit 763 00:32:43,360 --> 00:32:49,560 and or Tabata or any sort of weight insanity, insanity, timed anything class. 764 00:32:49,560 --> 00:32:53,920 The name insanity alone, I think keeps people from signing up, but then they love it when 765 00:32:53,920 --> 00:32:57,400 they're in it, not when you're in it, when it's over. 766 00:32:57,400 --> 00:33:01,600 Because you feel so good, you feel strong, you feel like, I didn't think I could do that, 767 00:33:01,600 --> 00:33:03,280 but then I did that. 768 00:33:03,280 --> 00:33:07,600 So what you have to get out of your head is you do not need to look like the teacher. 769 00:33:07,600 --> 00:33:11,520 You need to look like yourself and do what you can. 770 00:33:11,520 --> 00:33:16,560 You do not need to go with the general room and consensus of what else is everybody doing. 771 00:33:16,560 --> 00:33:18,400 You do your own thing. 772 00:33:18,400 --> 00:33:20,080 Anybody can do insanity. 773 00:33:20,080 --> 00:33:21,080 Anybody can do hit. 774 00:33:21,080 --> 00:33:22,560 Do go at your own pace. 775 00:33:22,560 --> 00:33:24,760 We say it and we mean it. 776 00:33:24,760 --> 00:33:25,760 Yeah. 777 00:33:25,760 --> 00:33:26,760 Most of the time. 778 00:33:26,760 --> 00:33:27,760 You're 100 percent right. 779 00:33:27,760 --> 00:33:28,760 Do not compare. 780 00:33:28,760 --> 00:33:29,920 Don't compare yourself to the people around you. 781 00:33:29,920 --> 00:33:31,960 You have no idea what other people's injuries are. 782 00:33:31,960 --> 00:33:36,040 You have no idea what other people's capability is or how long they've been working out and 783 00:33:36,040 --> 00:33:39,720 how conditioned they are to a hit type of workout. 784 00:33:39,720 --> 00:33:43,320 And you have no idea what happened in their day. 785 00:33:43,320 --> 00:33:48,720 Sometimes the day is hard and some days just feel harder than others and there's no reason. 786 00:33:48,720 --> 00:33:54,160 So comparing to the teacher or anyone else around you, especially in a hit class when 787 00:33:54,160 --> 00:33:58,600 it is a go at your own pace, quite literally go at your own pace. 788 00:33:58,600 --> 00:33:59,600 And that is the best. 789 00:33:59,600 --> 00:34:02,120 But what's that quote? 790 00:34:02,120 --> 00:34:05,760 If all you had was 40 percent today, then you've done 100 percent. 791 00:34:05,760 --> 00:34:06,760 Yeah. 792 00:34:06,760 --> 00:34:07,760 Oh yeah. 793 00:34:07,760 --> 00:34:08,760 Yeah. 794 00:34:08,760 --> 00:34:09,760 You know what I mean? 795 00:34:09,760 --> 00:34:10,760 Yeah. 796 00:34:10,760 --> 00:34:11,760 And I see that. 797 00:34:11,760 --> 00:34:12,760 Carly really understood what I meant. 798 00:34:12,760 --> 00:34:17,160 I see that all the time and it's so true when you are not at 100 because maybe you're sick 799 00:34:17,160 --> 00:34:20,480 and you're under the weather or maybe it's been a really stressful day at work. 800 00:34:20,480 --> 00:34:25,920 And all you have is like 70 percent energy and that's all you have to get through or 801 00:34:25,920 --> 00:34:28,760 30 percent energy, which is not a lot. 802 00:34:28,760 --> 00:34:29,760 But you're still trying. 803 00:34:29,760 --> 00:34:30,760 Right. 804 00:34:30,760 --> 00:34:31,760 Then you've done 100 percent. 805 00:34:31,760 --> 00:34:35,520 And I am going to piggyback off that because I posted something yesterday that said, no 806 00:34:35,520 --> 00:34:37,400 one's looking at you at the gym. 807 00:34:37,400 --> 00:34:41,760 They're looking at themselves worried about whether you're looking at them or not. 808 00:34:41,760 --> 00:34:43,480 So just start. 809 00:34:43,480 --> 00:34:47,320 Like if you have never taken a hit class, today's the day. 810 00:34:47,320 --> 00:34:51,720 I don't think we have one on schedule today, but anywhere where you are, go to that hit 811 00:34:51,720 --> 00:34:54,040 class because no one's looking at you. 812 00:34:54,040 --> 00:34:56,200 They're looking at themselves. 813 00:34:56,200 --> 00:34:59,520 So remember that they're all worried that you're looking at them. 814 00:34:59,520 --> 00:35:00,520 Yeah. 815 00:35:00,520 --> 00:35:01,840 Everybody's worried about nothing. 816 00:35:01,840 --> 00:35:03,800 So just go and start. 817 00:35:03,800 --> 00:35:04,800 Just start. 818 00:35:04,800 --> 00:35:05,800 It's so true. 819 00:35:05,800 --> 00:35:06,800 And we do have a hit class. 820 00:35:06,800 --> 00:35:08,520 It's called Kick Hit and it is Monday. 821 00:35:08,520 --> 00:35:11,360 So get yourself signed up for class tonight. 822 00:35:11,360 --> 00:35:16,280 We are giving you enough time to get that done and we highly recommend it. 823 00:35:16,280 --> 00:35:20,480 And I'm the one teaching, so it's going to be really easy. 824 00:35:20,480 --> 00:35:24,360 And if you are local on our schedule, we have Tabata, which is very similar. 825 00:35:24,360 --> 00:35:26,400 Insanity, which we've talked about is very similar. 826 00:35:26,400 --> 00:35:28,560 Our 610 weight class, very similar. 827 00:35:28,560 --> 00:35:32,840 So just any of them start today. 828 00:35:32,840 --> 00:35:49,320 Because you are always fit to be real and you are always allowed to be a little extra. 829 00:35:49,320 --> 00:35:56,000 For legal reasons, we have to tell you that this podcast is meant for entertainment and 830 00:35:56,000 --> 00:35:57,800 educational purposes only. 831 00:35:57,800 --> 00:36:00,000 We are not healthcare professionals. 832 00:36:00,000 --> 00:36:04,080 For all of your health, wellness, fitness and self-care needs, please refer to the medical 833 00:36:04,080 --> 00:36:05,760 professional in your life. 834 00:36:05,760 --> 00:36:10,880 Your primary care physician, your therapist, a certified coach, whoever it may be. 835 00:36:10,880 --> 00:36:14,840 And then let us know what they say because I guarantee we need to know what to do. 836 00:36:14,840 --> 00:36:15,840 Okay? 837 00:36:15,840 --> 00:36:31,800 And stay tune until tomorrow.