1 00:00:00,000 --> 00:00:04,960 Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of 2 00:00:04,960 --> 00:00:05,960 fitness. 3 00:00:05,960 --> 00:00:10,160 I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth. 4 00:00:10,160 --> 00:00:14,500 And I'm Kaylee, your fitness newbie here to ask the questions you're too afraid to ask. 5 00:00:14,500 --> 00:00:18,520 From crunches to kale, we've got the inside scoop on what works and what doesn't. 6 00:00:18,520 --> 00:00:24,200 Because fitness should be fun. 7 00:00:24,200 --> 00:00:26,680 So Kaylee, what do you like to listen to when you work out? 8 00:00:26,680 --> 00:00:29,320 I don't know, sometimes a podcast and sometimes music. 9 00:00:29,320 --> 00:00:32,200 Hey wait, this is a podcast. 10 00:00:32,200 --> 00:00:34,400 What if you could have both? 11 00:00:34,400 --> 00:00:36,360 At the same time? 12 00:00:36,360 --> 00:00:38,880 Oh yeah! 13 00:00:38,880 --> 00:00:46,240 Podbeat is a free mobile app that lets you add any beat style to any podcast for your 14 00:00:46,240 --> 00:00:47,240 workout. 15 00:00:47,240 --> 00:00:50,360 It's easy to do and free to download in the App Store. 16 00:00:50,360 --> 00:00:57,920 Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your 17 00:00:57,920 --> 00:00:58,920 voice. 18 00:00:58,920 --> 00:01:03,720 So if you want to make our podcast work for a workout, check it out in the App Store. 19 00:01:03,720 --> 00:01:07,560 They even have Podbeat for Android users in the Google Play Store. 20 00:01:07,560 --> 00:01:11,080 Okay, on to the show. 21 00:01:11,080 --> 00:01:21,800 Kaylee, I feel like at some point between episodes, you said, I don't know if we've 22 00:01:21,800 --> 00:01:23,040 ever really talked about stretching. 23 00:01:23,040 --> 00:01:26,760 No, I think we even had a listener that requested that we talk about stretching. 24 00:01:26,760 --> 00:01:27,760 We did? 25 00:01:27,760 --> 00:01:28,760 Yeah. 26 00:01:28,760 --> 00:01:29,760 I'm not going to lie. 27 00:01:29,760 --> 00:01:30,760 I do a much better job watching the social media than I do. 28 00:01:30,760 --> 00:01:32,440 I do a much better job. 29 00:01:32,440 --> 00:01:35,320 You are our official social media manager. 30 00:01:35,320 --> 00:01:36,760 I had to wish myself a happy birthday. 31 00:01:36,760 --> 00:01:39,120 I know, I'm so proud of you for that. 32 00:01:39,120 --> 00:01:40,120 That's so nice. 33 00:01:40,120 --> 00:01:42,080 Hey, let me know who's your birthday. 34 00:01:42,080 --> 00:01:45,760 But now it's on my phone and it's official, so now I know. 35 00:01:45,760 --> 00:01:46,760 Good, good, good. 36 00:01:46,760 --> 00:01:51,000 It's always one of those awkward things though to ask people, hey, what's your birthday? 37 00:01:51,000 --> 00:01:53,040 You know, to be able to put it. 38 00:01:53,040 --> 00:01:54,040 I like to wish happy birthdays. 39 00:01:54,040 --> 00:01:55,600 I don't have this problem. 40 00:01:55,600 --> 00:01:57,600 And I don't have birthdays turned on on Facebook. 41 00:01:57,600 --> 00:01:58,600 Yeah. 42 00:01:58,600 --> 00:02:03,880 I have this weird thing where I remember everybody's birthday. 43 00:02:03,880 --> 00:02:06,440 People that I went to elementary school with. 44 00:02:06,440 --> 00:02:08,600 Alan's birthday is January 3rd. 45 00:02:08,600 --> 00:02:11,720 Your birthday is May something. 46 00:02:11,720 --> 00:02:12,720 Failed. 47 00:02:12,720 --> 00:02:13,720 27th. 48 00:02:13,720 --> 00:02:14,720 No. 49 00:02:14,720 --> 00:02:15,720 It's in May. 50 00:02:15,720 --> 00:02:16,720 I feel like that's pretty good. 51 00:02:16,720 --> 00:02:17,720 That's pretty good. 52 00:02:17,720 --> 00:02:18,720 In your kids. 53 00:02:18,720 --> 00:02:19,720 Yeah. 54 00:02:19,720 --> 00:02:24,720 Obviously I know Elle's birthday. 55 00:02:24,720 --> 00:02:26,720 Gavin's birthday is in November. 56 00:02:26,720 --> 00:02:27,720 Yeah. 57 00:02:27,720 --> 00:02:31,360 And Ty's birthday is in, I shouldn't just be giving this information out. 58 00:02:31,360 --> 00:02:32,360 Right. 59 00:02:32,360 --> 00:02:33,360 Yeah. 60 00:02:33,360 --> 00:02:34,360 But yeah, you know. 61 00:02:34,360 --> 00:02:35,360 Yeah. 62 00:02:35,360 --> 00:02:37,680 Anyway, that's not the point, but I know people's birthdays. 63 00:02:37,680 --> 00:02:38,680 That's impressive. 64 00:02:38,680 --> 00:02:39,680 Yeah. 65 00:02:39,680 --> 00:02:40,680 Thank you. 66 00:02:40,680 --> 00:02:45,560 So anyway, thank you for being our social media manager and knowing birthdays and wishing 67 00:02:45,560 --> 00:02:46,560 yourself a happy birthday. 68 00:02:46,560 --> 00:02:47,560 It's great. 69 00:02:47,560 --> 00:02:48,560 Do you want to say thanks? 70 00:02:48,560 --> 00:02:53,560 Today, can we talk about stretching? 71 00:02:53,560 --> 00:02:57,160 So as per listener request, and you mentioned it. 72 00:02:57,160 --> 00:02:58,520 So it's like a double whammy. 73 00:02:58,520 --> 00:02:59,880 We're going to talk about stretching. 74 00:02:59,880 --> 00:03:00,880 Yeah. 75 00:03:00,880 --> 00:03:04,840 What we should do for stretching and oh, that's right. 76 00:03:04,840 --> 00:03:06,880 Was it Desiree that asked about stretching? 77 00:03:06,880 --> 00:03:07,880 Yes. 78 00:03:07,880 --> 00:03:08,880 It was. 79 00:03:08,880 --> 00:03:09,880 Okay. 80 00:03:09,880 --> 00:03:10,880 So Desiree. 81 00:03:10,880 --> 00:03:11,880 Hey, Desiree. 82 00:03:11,880 --> 00:03:12,880 I know you listen. 83 00:03:12,880 --> 00:03:14,680 So we're going to talk about stretching today. 84 00:03:14,680 --> 00:03:18,000 And I've never been a personal fan of stretching. 85 00:03:18,000 --> 00:03:19,000 Yeah. 86 00:03:19,000 --> 00:03:21,760 I've gotten some stretch hate vibes from you. 87 00:03:21,760 --> 00:03:22,760 Yeah. 88 00:03:22,760 --> 00:03:26,000 Definitely not static stretching because I don't, I don't got time for that. 89 00:03:26,000 --> 00:03:31,340 But what I love is that now there's researching, there's research that's come out that proves 90 00:03:31,340 --> 00:03:32,340 I've been right all along. 91 00:03:32,340 --> 00:03:33,340 Oh, wow. 92 00:03:33,340 --> 00:03:34,340 I almost feel really good. 93 00:03:34,340 --> 00:03:35,340 It does feel good. 94 00:03:35,340 --> 00:03:36,340 I love it for you. 95 00:03:36,340 --> 00:03:37,340 I love feeling right. 96 00:03:37,340 --> 00:03:39,360 I mean, most of the time I know I'm right anyways, but. 97 00:03:39,360 --> 00:03:40,360 Right. 98 00:03:40,360 --> 00:03:41,360 But it's nice to have it validated. 99 00:03:41,360 --> 00:03:42,360 It does. 100 00:03:42,360 --> 00:03:45,400 It does help to have a published journal. 101 00:03:45,400 --> 00:03:47,080 Yeah. 102 00:03:47,080 --> 00:03:50,000 That says I was right all along. 103 00:03:50,000 --> 00:03:51,000 So. 104 00:03:51,000 --> 00:03:52,000 Proof right there. 105 00:03:52,000 --> 00:03:54,320 So you don't like a static stretcher. 106 00:03:54,320 --> 00:03:59,640 Do I think that there is some yoga that can help with some mobility and things like that? 107 00:03:59,640 --> 00:04:00,640 Yes. 108 00:04:00,640 --> 00:04:01,640 I do think everyone's different. 109 00:04:01,640 --> 00:04:02,640 Yeah. 110 00:04:02,640 --> 00:04:05,520 And you know, I probably could actually like work on some things better. 111 00:04:05,520 --> 00:04:13,280 But if I'm looking at needing to schedule time to stretch before I start a workout. 112 00:04:13,280 --> 00:04:20,280 If your goal is related to strength, speed, power. 113 00:04:20,280 --> 00:04:21,280 Yeah. 114 00:04:21,280 --> 00:04:26,820 Which I mean, if you're in the weight room, you're probably going to have one of those 115 00:04:26,820 --> 00:04:28,120 three things in mind. 116 00:04:28,120 --> 00:04:29,120 Sure. 117 00:04:29,120 --> 00:04:33,120 I mean, you're either trying to get stronger, have more power or get faster. 118 00:04:33,120 --> 00:04:34,920 Static stretching is not your friend. 119 00:04:34,920 --> 00:04:38,920 And that's that is stretching that is not moving. 120 00:04:38,920 --> 00:04:39,920 That is just right. 121 00:04:39,920 --> 00:04:40,920 That is still. 122 00:04:40,920 --> 00:04:41,920 Yeah. 123 00:04:41,920 --> 00:04:46,020 It's holding that pose for 30 seconds, you know, bending over, touching your toes and 124 00:04:46,020 --> 00:04:48,080 holding that. 125 00:04:48,080 --> 00:04:50,680 I think I just learned early on for some reason. 126 00:04:50,680 --> 00:04:51,680 I don't know. 127 00:04:51,680 --> 00:04:53,320 Maybe I just got lucky coming across this information. 128 00:04:53,320 --> 00:04:58,860 But as I've always understood that that you should do statics, if you're going to do static 129 00:04:58,860 --> 00:05:01,280 stretching, do it after a workout. 130 00:05:01,280 --> 00:05:02,280 Yeah. 131 00:05:02,280 --> 00:05:05,080 I've always kind of not well, since I've been working out and not always, but I've always 132 00:05:05,080 --> 00:05:07,480 kind of known that it's worthless before a workout. 133 00:05:07,480 --> 00:05:08,960 It is worthless before a workout. 134 00:05:08,960 --> 00:05:09,960 Don't do it. 135 00:05:09,960 --> 00:05:11,360 You can use it as part of your cool down routine. 136 00:05:11,360 --> 00:05:12,360 Right. 137 00:05:12,360 --> 00:05:16,000 You want like if something feels tight or like whatever, like it can definitely be beneficial 138 00:05:16,000 --> 00:05:19,160 there when your muscles are already warm. 139 00:05:19,160 --> 00:05:20,840 Right. 140 00:05:20,840 --> 00:05:25,520 You can do that, but it's not, it's not helping you if you're trying to do static stretching 141 00:05:25,520 --> 00:05:27,840 before your workout. 142 00:05:27,840 --> 00:05:29,320 So here are the key points. 143 00:05:29,320 --> 00:05:33,280 I'm not going to read the abstract because it's still just white paper gibberish. 144 00:05:33,280 --> 00:05:35,620 Yeah, really. 145 00:05:35,620 --> 00:05:39,600 But they do list the key points in this, in this PubMed, in this article. 146 00:05:39,600 --> 00:05:44,580 So the key points are that statics stretching has a negative effect even on balance and 147 00:05:44,580 --> 00:05:47,320 agility performance compared to dynamic stretching. 148 00:05:47,320 --> 00:05:50,840 That negative effect meaning it's going to like, it's worse. 149 00:05:50,840 --> 00:05:51,840 Yeah. 150 00:05:51,840 --> 00:05:52,840 Make it worse. 151 00:05:52,840 --> 00:05:55,440 Balance and agility performance. 152 00:05:55,440 --> 00:06:03,320 Now let's define dynamic stretching because dynamic stretching is you're still stretching, 153 00:06:03,320 --> 00:06:05,320 but there's maybe some movement to it. 154 00:06:05,320 --> 00:06:08,720 If you're going to hold it, you're holding it for just like a second, but then you're 155 00:06:08,720 --> 00:06:17,280 moving on, you know, and doing your prepping yourself to be mobile and do things. 156 00:06:17,280 --> 00:06:21,600 With the intention of warming up and preparing yourself for like what you're going to, you 157 00:06:21,600 --> 00:06:23,420 know, what you're going to have ahead. 158 00:06:23,420 --> 00:06:28,940 So there was no effect of stretching protocols on reaction time. 159 00:06:28,940 --> 00:06:32,960 So if you're looking at increasing reaction for any reason, it didn't, it was kind of 160 00:06:32,960 --> 00:06:34,520 a wash. 161 00:06:34,520 --> 00:06:38,920 Dynamic stretching was more effective than static stretching for increasing movement 162 00:06:38,920 --> 00:06:43,720 time of the upper extremities, which I did think was kind of interesting. 163 00:06:43,720 --> 00:06:50,360 So, you know, now what, if you pull up this article and you do read it, I mean, you, this 164 00:06:50,360 --> 00:06:57,160 specifically was a study done on high school athletes and their exercise, you know, like 165 00:06:57,160 --> 00:07:03,380 it's just warming up protocol, what it typically looks like, which I can justify this because, 166 00:07:03,380 --> 00:07:09,540 and I can say, because I've been helping with middle school track this season and they just 167 00:07:09,540 --> 00:07:13,720 had the same routine that they've been doing for years and years and years and years and 168 00:07:13,720 --> 00:07:14,720 it did. 169 00:07:14,720 --> 00:07:21,560 It was started off with a whole slew of static stretches, bend over, touch your toes. 170 00:07:21,560 --> 00:07:22,560 Yep. 171 00:07:22,560 --> 00:07:23,560 Hold it. 172 00:07:23,560 --> 00:07:29,800 The old shoulder, all the things arm across behind your body, all the things that, you 173 00:07:29,800 --> 00:07:32,720 know, it just had not been updated. 174 00:07:32,720 --> 00:07:33,720 I did. 175 00:07:33,720 --> 00:07:37,520 I'm sure you were super nice about it because I was like, I can't handle this. 176 00:07:37,520 --> 00:07:41,440 I'm not going to watch the kids do this when I know it's not actually what's right for 177 00:07:41,440 --> 00:07:42,440 them. 178 00:07:42,440 --> 00:07:43,440 What a waste of time. 179 00:07:43,440 --> 00:07:44,600 It is not what we need to be doing. 180 00:07:44,600 --> 00:07:49,240 And so they did have, then they did move into a series of dynamic stretches after that before 181 00:07:49,240 --> 00:07:51,200 they had them do like a jogging lap. 182 00:07:51,200 --> 00:07:57,400 But the dynamic stretches were actually more even like track warmup stretches. 183 00:07:57,400 --> 00:08:01,800 I mean, they were dynamic, but we scrapped it and we reworked the whole thing and it's 184 00:08:01,800 --> 00:08:05,920 still, it's still a work in progress and there's things that we can make on it, but they've 185 00:08:05,920 --> 00:08:09,160 cleaned up their workout tremendously. 186 00:08:09,160 --> 00:08:14,520 They also learned the power of dressing appropriately for spring weather when, you know, you can't 187 00:08:14,520 --> 00:08:18,520 just tough it out with shorts and a t-shirt because if your muscles don't get warm and 188 00:08:18,520 --> 00:08:23,200 you try to sprint when you haven't sprinted in a long time, or probably since last track 189 00:08:23,200 --> 00:08:25,960 season, really, you're going to have some pulled injuries. 190 00:08:25,960 --> 00:08:32,240 So they're learning that there's a reason why you're, you know, you're doing this. 191 00:08:32,240 --> 00:08:36,540 And so same thing though, relates to adults. 192 00:08:36,540 --> 00:08:41,440 This did have somewhat of a smaller sample size than what I would like to see in papers, 193 00:08:41,440 --> 00:08:46,100 but at least it was a start and it was a good point of just kind of say, Hey, we study this 194 00:08:46,100 --> 00:08:47,400 and here's the differences. 195 00:08:47,400 --> 00:08:52,440 And we actually did see differences around static stretching versus dynamic. 196 00:08:52,440 --> 00:08:54,040 So that's definitely the key. 197 00:08:54,040 --> 00:08:55,040 Huh? 198 00:08:55,040 --> 00:08:56,040 Yeah. 199 00:08:56,040 --> 00:08:57,400 That's all super, super interesting. 200 00:08:57,400 --> 00:09:03,680 And movements to get you prepared for your workout. 201 00:09:03,680 --> 00:09:04,680 I mean, in a movement. 202 00:09:04,680 --> 00:09:13,640 So the other thing I did and getting ready for coaching was I was going through, way 203 00:09:13,640 --> 00:09:16,920 back through the fundamentals and you are like, okay, well then what's the point of 204 00:09:16,920 --> 00:09:18,320 a warmup, right? 205 00:09:18,320 --> 00:09:23,080 Because a lot of times you maybe have a program that you're following and it will either say 206 00:09:23,080 --> 00:09:24,080 to warm up. 207 00:09:24,080 --> 00:09:29,560 Sometimes it gives you specifics on how to warm up, but knowing why you're doing it, 208 00:09:29,560 --> 00:09:35,520 I think makes it easier to follow it and not just like cut it out because you want to cut, 209 00:09:35,520 --> 00:09:38,440 you know, 10 or 15 minutes off of your workout time. 210 00:09:38,440 --> 00:09:39,440 Right. 211 00:09:39,440 --> 00:09:40,440 Right. 212 00:09:40,440 --> 00:09:44,120 So this fundamentals of coaching class that I took to get ready to get my coaching hat 213 00:09:44,120 --> 00:09:51,120 back on again, it defines a warmup as this from the national federation of high school 214 00:09:51,120 --> 00:09:52,120 associations. 215 00:09:52,120 --> 00:09:53,120 All right. 216 00:09:53,120 --> 00:09:58,880 So effective warmup moves fluid of the muscles, joints and connective tissues to increase 217 00:09:58,880 --> 00:10:02,840 the temperature of the muscle and to help deliver oxygen, carbohydrates and fats to 218 00:10:02,840 --> 00:10:03,840 fuel exercise. 219 00:10:03,840 --> 00:10:09,360 A 10 to 15 minute warmup should typically involve low intensity activities similar to 220 00:10:09,360 --> 00:10:11,120 those used in the sport. 221 00:10:11,120 --> 00:10:14,080 So dynamic stretches, they're moving. 222 00:10:14,080 --> 00:10:18,160 You know, if you're going to be doing mostly a lower body workout, then making sure that 223 00:10:18,160 --> 00:10:23,120 you're focusing on getting, you know, your quads, your hamstrings, everything moving, 224 00:10:23,120 --> 00:10:27,000 your calves that is going to be used in what you're doing. 225 00:10:27,000 --> 00:10:28,000 Right. 226 00:10:28,000 --> 00:10:31,280 Dynamic stretching should be included in the warmup and static stretching should be used 227 00:10:31,280 --> 00:10:33,640 in the cool down when the muscles are warm. 228 00:10:33,640 --> 00:10:34,640 Yeah. 229 00:10:34,640 --> 00:10:39,820 Offering an opportunity for improved elasticity, flexibility and range of motion. 230 00:10:39,820 --> 00:10:42,580 So the moral of the story is a warmup. 231 00:10:42,580 --> 00:10:43,580 Just think about it. 232 00:10:43,580 --> 00:10:44,580 You're moving slowly. 233 00:10:44,580 --> 00:10:45,580 Yeah. 234 00:10:45,580 --> 00:10:47,320 To get into it. 235 00:10:47,320 --> 00:10:48,320 Don't start static stretching. 236 00:10:48,320 --> 00:10:49,320 Yeah. 237 00:10:49,320 --> 00:10:53,760 I don't want to sound like an asshole, but I just feel like I... 238 00:10:53,760 --> 00:10:54,760 This is a duh moment? 239 00:10:54,760 --> 00:10:56,360 Like a well duh. 240 00:10:56,360 --> 00:10:57,360 I knew that already. 241 00:10:57,360 --> 00:10:58,360 Yeah. 242 00:10:58,360 --> 00:10:59,640 I think I did. 243 00:10:59,640 --> 00:11:05,560 When I go down on strength training days and I always do run a mile. 244 00:11:05,560 --> 00:11:09,920 I don't consider that part of warming up and well, waking up, I guess. 245 00:11:09,920 --> 00:11:10,920 Yeah. 246 00:11:10,920 --> 00:11:15,120 Run, have a good cry, you know, and move on with my day. 247 00:11:15,120 --> 00:11:18,080 But after my mile, it's a run walk. 248 00:11:18,080 --> 00:11:20,120 Just get down, get the blood moving a little bit. 249 00:11:20,120 --> 00:11:25,400 And then I do, I have this five minute YouTube warmup that I do. 250 00:11:25,400 --> 00:11:26,400 That's dynamic. 251 00:11:26,400 --> 00:11:27,920 Should you do that before you're running? 252 00:11:27,920 --> 00:11:29,240 I do it after. 253 00:11:29,240 --> 00:11:32,680 I'm just asking, do you think you should do it? 254 00:11:32,680 --> 00:11:35,880 I mean, you probably should be doing that before you're running. 255 00:11:35,880 --> 00:11:37,680 I don't want to and I'm not going to. 256 00:11:37,680 --> 00:11:39,480 Then whatever works best for you. 257 00:11:39,480 --> 00:11:40,480 Thank you. 258 00:11:40,480 --> 00:11:41,480 Don't come crying to me when you get injured. 259 00:11:41,480 --> 00:11:43,480 I've never come crying to you. 260 00:11:43,480 --> 00:11:44,480 No, not at all. 261 00:11:44,480 --> 00:11:46,760 But I've never seen you cry. 262 00:11:46,760 --> 00:11:47,760 I've never seen you cry. 263 00:11:47,760 --> 00:11:48,760 That's true. 264 00:11:48,760 --> 00:11:49,760 Cause I don't run with you. 265 00:11:49,760 --> 00:11:55,320 Oh, that's your only time that it like works. 266 00:11:55,320 --> 00:12:00,720 But I do think, I mean, I do think it is something that can be helpful and it depends on your 267 00:12:00,720 --> 00:12:01,720 goals. 268 00:12:01,720 --> 00:12:02,720 Right? 269 00:12:02,720 --> 00:12:03,720 Sure. 270 00:12:03,720 --> 00:12:10,160 Now I do think that there is something to, I'm hoping we find time soon to get her on 271 00:12:10,160 --> 00:12:14,440 as a guest because dear friend of mine, old college roommate. 272 00:12:14,440 --> 00:12:21,080 She's been in the fitness world for two decades now and she has been through it all. 273 00:12:21,080 --> 00:12:25,360 Personal training, weight training, group fitness, switching to the yoga. 274 00:12:25,360 --> 00:12:30,560 Now she's heavily doing mobility work and she shares some information. 275 00:12:30,560 --> 00:12:34,160 She was working with the local football team about mobility. 276 00:12:34,160 --> 00:12:38,440 And so I'd like to have an entire episode where we talk about her mobility training 277 00:12:38,440 --> 00:12:41,160 and how it's different than just static stretches. 278 00:12:41,160 --> 00:12:47,840 It's just different than dynamic stretches and how it's kind of like this whole new thing. 279 00:12:47,840 --> 00:12:51,160 Because I think it'd be interesting just to kind of throw that out there too, as another 280 00:12:51,160 --> 00:12:52,960 piece of information. 281 00:12:52,960 --> 00:12:57,200 You'll see people talking about mobility and mobility training and making sure that you're 282 00:12:57,200 --> 00:13:02,640 moving toward like your hips and your joints and everything is, is functioning correctly. 283 00:13:02,640 --> 00:13:06,960 Is that kind of what that squat university kind of focuses on too? 284 00:13:06,960 --> 00:13:07,960 It's like mobility. 285 00:13:07,960 --> 00:13:09,720 Squat, squat university. 286 00:13:09,720 --> 00:13:12,680 He's, he's a great follow for social media. 287 00:13:12,680 --> 00:13:16,400 He does a lot of just form for squats. 288 00:13:16,400 --> 00:13:17,400 Okay. 289 00:13:17,400 --> 00:13:18,400 Yeah. 290 00:13:18,400 --> 00:13:19,400 I follow them. 291 00:13:19,400 --> 00:13:20,400 His, yeah. 292 00:13:20,400 --> 00:13:25,840 His whole stance is giving you correct information of how to make sure that you're squatting 293 00:13:25,840 --> 00:13:26,840 correctly. 294 00:13:26,840 --> 00:13:29,720 He's a big barefoot shoe guy. 295 00:13:29,720 --> 00:13:35,560 Um, how, and some mobility because it's like, okay, sometimes your mobility limitations 296 00:13:35,560 --> 00:13:37,320 are affecting your squat. 297 00:13:37,320 --> 00:13:38,320 Right. 298 00:13:38,320 --> 00:13:43,440 And so your mobility, sometimes your ankle mobility is greatly impacting your ability 299 00:13:43,440 --> 00:13:44,440 to squat correctly. 300 00:13:44,440 --> 00:13:45,440 Yeah. 301 00:13:45,440 --> 00:13:48,000 It's not always just your hips and it's not always your knees. 302 00:13:48,000 --> 00:13:53,600 And so, you know, sometimes if you're looking at trying to learn how to do that movement 303 00:13:53,600 --> 00:13:59,080 correctly, then there might be some things about your hip mobility, your ankle mobility, 304 00:13:59,080 --> 00:14:01,020 your other joints. 305 00:14:01,020 --> 00:14:05,700 So he does kind of get into that stuff a little bit just because it then directly translates 306 00:14:05,700 --> 00:14:08,160 to your ability to move well. 307 00:14:08,160 --> 00:14:09,160 Right. 308 00:14:09,160 --> 00:14:15,160 You know, so, which I do think is a something that people want to be able to do. 309 00:14:15,160 --> 00:14:17,520 I mean, you want to be able to move and you want to move well. 310 00:14:17,520 --> 00:14:21,440 Like you, nobody wakes up in the morning and says, Oh, I can't wait to just ache to walk 311 00:14:21,440 --> 00:14:22,440 today. 312 00:14:22,440 --> 00:14:25,520 I can't wait for my feet just to be hurting all of the time. 313 00:14:25,520 --> 00:14:27,260 So many people just live with it. 314 00:14:27,260 --> 00:14:28,260 They do. 315 00:14:28,260 --> 00:14:31,120 And I don't know why I don't know. 316 00:14:31,120 --> 00:14:32,120 Don't get me wrong. 317 00:14:32,120 --> 00:14:36,280 I do think there are some things that come with natural aging there, but I also feel 318 00:14:36,280 --> 00:14:40,960 like until you hit 80, you have the power to change it. 319 00:14:40,960 --> 00:14:41,960 Yeah. 320 00:14:41,960 --> 00:14:44,680 And so it's up to you to either do that or not. 321 00:14:44,680 --> 00:14:47,360 But if you're 80 and above, then it's over. 322 00:14:47,360 --> 00:14:52,800 There was a book, my husband would know it, but there was actually a book that was out 323 00:14:52,800 --> 00:14:59,400 that talks about you have the power to change reverse aging. 324 00:14:59,400 --> 00:15:04,200 But once you do hit 80, there are some things that just naturally start occurring that are, 325 00:15:04,200 --> 00:15:06,000 I know, but you know, aren't it? 326 00:15:06,000 --> 00:15:13,800 You know, at that point, you've had a full life. 327 00:15:13,800 --> 00:15:18,680 I just, I caught your attention with that one. 328 00:15:18,680 --> 00:15:25,840 I'm not saying you should, you should give up over 80, but there are just some natural 329 00:15:25,840 --> 00:15:30,040 things that start happening with your body that I are not, I wouldn't say inevitable, 330 00:15:30,040 --> 00:15:32,120 but you know, it just changes. 331 00:15:32,120 --> 00:15:36,840 You're just very blunt about it. 332 00:15:36,840 --> 00:15:40,280 I don't know where you came from. 333 00:15:40,280 --> 00:15:41,880 I don't know either. 334 00:15:41,880 --> 00:15:44,920 I mean, but yeah, so I don't know. 335 00:15:44,920 --> 00:15:47,200 That is a question we had. 336 00:15:47,200 --> 00:15:49,120 We haven't really talked about it. 337 00:15:49,120 --> 00:15:52,000 People do want to know if stretching should be a thing. 338 00:15:52,000 --> 00:15:53,000 Is that a thing? 339 00:15:53,000 --> 00:15:54,640 So it's not a thing for me. 340 00:15:54,640 --> 00:15:55,640 I really don't. 341 00:15:55,640 --> 00:15:56,640 You don't do it. 342 00:15:56,640 --> 00:15:57,640 You don't want, she doesn't go here. 343 00:15:57,640 --> 00:15:59,320 No, you don't like, I do. 344 00:15:59,320 --> 00:16:04,160 I do like to do a little stretch before I have to make you feel good before my workout. 345 00:16:04,160 --> 00:16:05,160 Yeah. 346 00:16:05,160 --> 00:16:07,920 I've done my workout plenty of times without stretching. 347 00:16:07,920 --> 00:16:08,920 You know, I don't know. 348 00:16:08,920 --> 00:16:19,680 My preference is to, my preference is to slowly work into the movement I'm going to do without 349 00:16:19,680 --> 00:16:22,120 it loaded, without it loaded first. 350 00:16:22,120 --> 00:16:26,800 So I'm like, okay, if I'm going to be doing squats, then you know, maybe I'm going to 351 00:16:26,800 --> 00:16:30,540 duck down into a really super low squat and just kind of like rock back and forth and 352 00:16:30,540 --> 00:16:34,620 get my hips kind of moving a little bit and get my hips below my knees and then stand 353 00:16:34,620 --> 00:16:40,740 up a couple of times and then, you know, kind of build into that natural kind of squat movement, 354 00:16:40,740 --> 00:16:41,740 just kind of moving. 355 00:16:41,740 --> 00:16:42,740 Yeah. 356 00:16:42,740 --> 00:16:46,340 Because I think feeling your body is also a huge part of it. 357 00:16:46,340 --> 00:16:47,960 You shouldn't just be going through the motions. 358 00:16:47,960 --> 00:16:50,260 You need to be paying attention to what your body is doing too. 359 00:16:50,260 --> 00:16:56,720 And so there's actually, at one point I went to a fitness continuing education thing and 360 00:16:56,720 --> 00:17:02,920 biofeedback is a style of warming up and moving yourself through your workout where you're 361 00:17:02,920 --> 00:17:08,680 basically like, there's a process in which you ask your body for permission if it's ready 362 00:17:08,680 --> 00:17:10,740 to do that exercise for that day. 363 00:17:10,740 --> 00:17:14,980 It's a very interesting kind of approach to strength training. 364 00:17:14,980 --> 00:17:18,480 The ones that are really into biofeedback, but it's kind of the same thing. 365 00:17:18,480 --> 00:17:20,720 It's like, okay, you're paying attention to what your body's doing. 366 00:17:20,720 --> 00:17:21,720 Is it moving correctly? 367 00:17:21,720 --> 00:17:22,720 Yes or no. 368 00:17:22,720 --> 00:17:28,640 And if it's not feeling the movement that day, all of them will swear that if they chose 369 00:17:28,640 --> 00:17:33,160 not to listen to the feedback process that day, they got injured because their body wasn't 370 00:17:33,160 --> 00:17:34,160 ready. 371 00:17:34,160 --> 00:17:37,600 So that's giving me the same vibes as like people who swear that they can like toilet 372 00:17:37,600 --> 00:17:40,520 train potty train their like two month old baby. 373 00:17:40,520 --> 00:17:43,560 No, they just have trained you for sure. 374 00:17:43,560 --> 00:17:45,200 They've just changed you. 375 00:17:45,200 --> 00:17:46,720 You ask your body for permission. 376 00:17:46,720 --> 00:17:48,760 Yeah, ask it if it wants to move. 377 00:17:48,760 --> 00:17:49,760 I know. 378 00:17:49,760 --> 00:17:50,760 You know what? 379 00:17:50,760 --> 00:17:51,760 It's hey, we should be open all. 380 00:17:51,760 --> 00:17:57,280 I feel like some people make the whole stretching thing like super, super deep. 381 00:17:57,280 --> 00:17:58,720 It's super, super serious. 382 00:17:58,720 --> 00:17:59,720 Is it a super deep? 383 00:17:59,720 --> 00:18:00,720 No. 384 00:18:00,720 --> 00:18:02,000 And as super serious as people make it out to know. 385 00:18:02,000 --> 00:18:03,000 Okay. 386 00:18:03,000 --> 00:18:04,000 That's all I wanted to know. 387 00:18:04,000 --> 00:18:08,160 And I don't, I don't think you have to be, I think at different stages in life and different 388 00:18:08,160 --> 00:18:12,080 things you have going on, you probably have maybe different levels of it that you need 389 00:18:12,080 --> 00:18:13,080 to do. 390 00:18:13,080 --> 00:18:14,080 Yeah. 391 00:18:14,080 --> 00:18:17,640 You know, and depending on your workout and what you're doing and, um, but the overall 392 00:18:17,640 --> 00:18:20,920 goal is that you're prepping yourself for the movements you're trying to do. 393 00:18:20,920 --> 00:18:27,200 So depending on your workout, your warmup could look completely different each time. 394 00:18:27,200 --> 00:18:31,200 Are you more likely to hurt yourself by not doing a warmup? 395 00:18:31,200 --> 00:18:32,200 Yeah. 396 00:18:32,200 --> 00:18:36,640 I mean, I wouldn't go straight into loading the bar for a one rep squat. 397 00:18:36,640 --> 00:18:37,640 Right. 398 00:18:37,640 --> 00:18:38,640 Right. 399 00:18:38,640 --> 00:18:45,960 I mean, so some of that you kind of naturally do in strength training anyways, because like 400 00:18:45,960 --> 00:18:47,320 I would, yeah, I wouldn't even try that. 401 00:18:47,320 --> 00:18:48,320 I mean, you would just fail. 402 00:18:48,320 --> 00:18:52,980 But if you actually would warm up properly and get kind of yourself moving and feel like 403 00:18:52,980 --> 00:18:57,120 your muscles are warm, you know, you could go tackle one rep squat, but it's probably 404 00:18:57,120 --> 00:18:59,920 going to take you 10 or 15 minutes to work up to that at least. 405 00:18:59,920 --> 00:19:00,920 Right. 406 00:19:00,920 --> 00:19:08,400 So if you just think about it that way, then you're not going to go out and run a earth 407 00:19:08,400 --> 00:19:10,960 shattering a hundred meter dash. 408 00:19:10,960 --> 00:19:14,520 If you're just out of the cold, you hopped out of the car and you went to the starting 409 00:19:14,520 --> 00:19:20,640 line and you ran a hundred meters versus if you took the time to warm yourself up, you 410 00:19:20,640 --> 00:19:23,000 would probably have a different outcome. 411 00:19:23,000 --> 00:19:24,000 Yeah. 412 00:19:24,000 --> 00:19:27,960 And so when you think about it from that standpoint, you'll see, okay, there probably is a purpose 413 00:19:27,960 --> 00:19:28,960 for it. 414 00:19:28,960 --> 00:19:29,960 Right. 415 00:19:29,960 --> 00:19:30,960 It's worth doing. 416 00:19:30,960 --> 00:19:33,240 Just do it for what you need it to be. 417 00:19:33,240 --> 00:19:34,920 But don't do static stretching first. 418 00:19:34,920 --> 00:19:35,920 That sounds very commonsensical. 419 00:19:35,920 --> 00:19:36,920 Thank you. 420 00:19:36,920 --> 00:19:37,920 You're welcome. 421 00:19:37,920 --> 00:19:38,920 Well, there we go. 422 00:19:38,920 --> 00:19:43,160 So now the National Library of Medicine actually has a pub med. 423 00:19:43,160 --> 00:19:44,160 I love that for you. 424 00:19:44,160 --> 00:19:45,160 I really do. 425 00:19:45,160 --> 00:19:46,160 I know. 426 00:19:46,160 --> 00:19:47,160 I'm not even being facetious about this. 427 00:19:47,160 --> 00:19:50,920 I just, you know, I don't know a lot, but to be right. 428 00:19:50,920 --> 00:19:51,920 Everybody likes to be right. 429 00:19:51,920 --> 00:19:58,840 I do like to check social media posts that if they reference something, I do like to 430 00:19:58,840 --> 00:20:01,680 go look it up and make sure that it's legit. 431 00:20:01,680 --> 00:20:02,680 Yeah. 432 00:20:02,680 --> 00:20:06,960 And read the abstract at least in the key points a little bit, just because there's a 433 00:20:06,960 --> 00:20:09,040 lot of garbage on social media. 434 00:20:09,040 --> 00:20:10,040 You're built different. 435 00:20:10,040 --> 00:20:13,160 I see a Tik Tok and I'm like, this is right. 436 00:20:13,160 --> 00:20:14,160 Yep. 437 00:20:14,160 --> 00:20:17,160 Do you hear that oranges are actually vegetables? 438 00:20:17,160 --> 00:20:21,160 You know, somebody said so on Tik Tok. 439 00:20:21,160 --> 00:20:22,160 It's like, okay. 440 00:20:22,160 --> 00:20:23,720 Oh, I, you know what? 441 00:20:23,720 --> 00:20:31,120 There was random, we were at a restaurant, a breakfast place and they had like trivia 442 00:20:31,120 --> 00:20:38,440 on their kids menu, you know, and it was like, okay, what fruit is in the Berry family? 443 00:20:38,440 --> 00:20:43,440 And it was like an apple, a banana, a, I don't know, there was two more options. 444 00:20:43,440 --> 00:20:45,080 And I was like, none of those. 445 00:20:45,080 --> 00:20:46,080 Is that apple? 446 00:20:46,080 --> 00:20:48,440 Or in the Berry family, none of them. 447 00:20:48,440 --> 00:20:50,640 It said banana was the right answer. 448 00:20:50,640 --> 00:20:52,680 Oh, I can see it. 449 00:20:52,680 --> 00:20:53,680 How? 450 00:20:53,680 --> 00:20:57,000 Cause it like grows in a bunch on a tree. 451 00:20:57,000 --> 00:20:58,440 Really? 452 00:20:58,440 --> 00:21:02,920 That's my standard. 453 00:21:02,920 --> 00:21:04,320 Strawberries don't grow in bunches. 454 00:21:04,320 --> 00:21:08,240 Oh, man, you know, and that actually is Berry in the name. 455 00:21:08,240 --> 00:21:11,860 We got into one of these the other night at the dinner table talking about like whether 456 00:21:11,860 --> 00:21:16,920 pumpkins were fruits and like what makes them similar to a, what is that the whole thing? 457 00:21:16,920 --> 00:21:18,320 That's a whole rabbit hole. 458 00:21:18,320 --> 00:21:22,240 You could go very, very far down in the Berry family. 459 00:21:22,240 --> 00:21:24,400 I think I have heard that. 460 00:21:24,400 --> 00:21:25,880 Surprisingly this is my sound. 461 00:21:25,880 --> 00:21:29,600 Bananas are considered berries. 462 00:21:29,600 --> 00:21:36,780 The category of fruit falls under is determined by the part of the plant that develops into 463 00:21:36,780 --> 00:21:38,060 a fruit. 464 00:21:38,060 --> 00:21:41,760 So wait, are berries like a subset of fruit? 465 00:21:41,760 --> 00:21:48,640 Well, I mean, obviously, yes. 466 00:21:48,640 --> 00:21:49,640 It's so late. 467 00:21:49,640 --> 00:21:50,640 I'm so tired. 468 00:21:50,640 --> 00:21:51,640 Yes, Kaylee. 469 00:21:51,640 --> 00:21:52,640 Bananas are a subset. 470 00:21:52,640 --> 00:21:53,640 Berries are a subset of fruits. 471 00:21:53,640 --> 00:21:54,640 She's calling me here against my will. 472 00:21:54,640 --> 00:21:55,640 She's not allowing me to go home to my family. 473 00:21:55,640 --> 00:21:56,640 It's 3 a.m. 474 00:21:56,640 --> 00:21:57,640 I haven't slept in six days. 475 00:21:57,640 --> 00:21:58,640 She's lying. 476 00:21:58,640 --> 00:21:59,640 It is not 3 a.m. 477 00:21:59,640 --> 00:22:00,640 What? 478 00:22:00,640 --> 00:22:08,440 Wow, botanically. 479 00:22:08,440 --> 00:22:10,040 Wow. 480 00:22:10,040 --> 00:22:11,040 There we go. 481 00:22:11,040 --> 00:22:14,520 Now we know the classification is a part of the tree that develops into the fruit. 482 00:22:14,520 --> 00:22:18,920 For example, some fruits developed from flowers containing one ovary. 483 00:22:18,920 --> 00:22:22,000 Others developed from flowers containing multiple ovules. 484 00:22:22,000 --> 00:22:25,560 Did you just laugh when he said ovary? 485 00:22:25,560 --> 00:22:27,720 Like a 13 year old boy? 486 00:22:27,720 --> 00:22:28,720 Jesus. 487 00:22:28,720 --> 00:22:32,240 We tend to do that around here. 488 00:22:32,240 --> 00:22:35,000 I wasn't expecting that flowers come from ovaries. 489 00:22:35,000 --> 00:22:36,000 Oh my God. 490 00:22:36,000 --> 00:22:37,000 OK. 491 00:22:37,000 --> 00:22:38,000 Oh my God. 492 00:22:38,000 --> 00:22:39,000 What I meant. 493 00:22:39,000 --> 00:22:43,320 Did I miss that in like high school egg class or something? 494 00:22:43,320 --> 00:22:46,440 Yeah, that when you took high school egg class, I think you missed that. 495 00:22:46,440 --> 00:22:48,640 Fruits developed from flowers. 496 00:22:48,640 --> 00:22:50,880 I did not realize that flowers contain ovaries. 497 00:22:50,880 --> 00:22:54,840 Not like an ovary like you and I have, obviously. 498 00:22:54,840 --> 00:22:55,840 Well, obviously. 499 00:22:55,840 --> 00:22:58,840 That should be weird. 500 00:22:58,840 --> 00:23:06,200 OK, well, I don't know how we got from stretching to berries and ovaries, but we just got there. 501 00:23:06,200 --> 00:23:09,240 What do we call in this episode is stretching? 502 00:23:09,240 --> 00:23:13,200 I know, but what is a banana berry? 503 00:23:13,200 --> 00:23:14,720 And why do you why do you stretch? 504 00:23:14,720 --> 00:23:17,480 Did I just ask you if berries were fruits? 505 00:23:17,480 --> 00:23:18,480 I did. 506 00:23:18,480 --> 00:23:25,720 OK, well, I think we are beyond our limit for this episode. 507 00:23:25,720 --> 00:23:27,920 So I guess we'll just end it there. 508 00:23:27,920 --> 00:23:33,680 Listen people warm up, do dynamic stretches, safe, static to the end, and you'll be good 509 00:23:33,680 --> 00:23:34,680 to go from there. 510 00:23:34,680 --> 00:23:35,680 So until next time. 511 00:23:35,680 --> 00:23:36,680 Bye. 512 00:23:36,680 --> 00:23:39,020 Thanks for listening. 513 00:23:39,020 --> 00:23:42,820 Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel 514 00:23:42,820 --> 00:23:43,820 about the topic. 515 00:23:43,820 --> 00:23:45,440 Do you love it or hate it? 516 00:23:45,440 --> 00:23:48,720 Also don't forget to hit that subscribe or follow button wherever you're listening. 517 00:23:48,720 --> 00:23:50,800 And if you like our podcast, leave us a rating. 518 00:23:50,800 --> 00:23:51,800 See you next time. 519 00:23:51,800 --> 00:23:56,080 You've been listening to Ufany Innovatives, sonified.