1 00:00:00,000 --> 00:00:05,000 Welcome to Nacho Fitness Coach, where we're all about keeping it real in the world of fitness. 2 00:00:05,000 --> 00:00:09,000 I'm Sarah, your go-to fitness professional cutting through the BS to bring you the truth. 3 00:00:09,000 --> 00:00:14,000 And I'm Kaylee, your fitness newbie, here to ask the questions you're too afraid to ask. 4 00:00:14,000 --> 00:00:18,000 From crunches to kale, we've got the inside scoop on what works and what doesn't. 5 00:00:18,000 --> 00:00:20,000 Because fitness should be fun. 6 00:00:24,000 --> 00:00:26,000 So Kaylee, what do you like to listen to when you work out? 7 00:00:26,000 --> 00:00:29,000 I don't know, sometimes a podcast and sometimes music. 8 00:00:29,000 --> 00:00:34,000 Hey wait, this is a podcast. What if you could have both? 9 00:00:34,000 --> 00:00:36,000 At the same time? 10 00:00:36,000 --> 00:00:38,000 Oh yeah! 11 00:00:38,000 --> 00:00:47,000 Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout. 12 00:00:47,000 --> 00:00:50,000 It's easy to do and free to download in the App Store. 13 00:00:50,000 --> 00:00:58,000 Kaylee, you sound pretty cool with the trap beat, but Sarah, the funk beat works for your voice. 14 00:00:58,000 --> 00:01:03,000 So if you want to make our podcast work for a workout, check it out in the App Store. 15 00:01:03,000 --> 00:01:07,000 They even have Podbeat for Android users in the Google Play Store. 16 00:01:07,000 --> 00:01:09,000 Okay, on to the show. 17 00:01:13,000 --> 00:01:23,000 So Sarah, would you be surprised if I told you that I am on yet another workout adventure? 18 00:01:23,000 --> 00:01:28,000 I think you're going to like this one. 19 00:01:28,000 --> 00:01:32,000 You think so? How many weeks has it been since you've been doing this? 20 00:01:32,000 --> 00:01:36,000 How long did you stick with the previous one? 21 00:01:36,000 --> 00:01:42,000 Well, I was doing FitBod last year from this time last year. I don't know. 22 00:01:42,000 --> 00:01:46,000 How many months do you think you were with FitBod? 23 00:01:46,000 --> 00:01:49,000 Three months? Four? Six? 24 00:01:49,000 --> 00:01:51,000 No, February through November. 25 00:01:51,000 --> 00:01:53,000 Oh, that's a good decent number. 26 00:01:53,000 --> 00:01:59,000 And I think I'll go back to it. I enjoyed it. And then I did the Carolyn Gerben workouts for a while. 27 00:01:59,000 --> 00:02:05,000 That was, well, supposed to be 30 days. I don't know how long. I think I did that from like November to... 28 00:02:05,000 --> 00:02:07,000 So just the 30 days with her. 29 00:02:07,000 --> 00:02:08,000 Yeah. 30 00:02:08,000 --> 00:02:10,000 That's kind of her thing anyways, wasn't it? 31 00:02:10,000 --> 00:02:13,000 Yeah. And that's another one that I think I will go back to. 32 00:02:13,000 --> 00:02:16,000 Yeah. You're just building out your little rotation here. 33 00:02:16,000 --> 00:02:23,000 Learning new things all the time. But then, you know, I got to thinking about some of the things that you've taught me. 34 00:02:23,000 --> 00:02:25,000 Oh, okay. 35 00:02:25,000 --> 00:02:26,000 You like that? 36 00:02:26,000 --> 00:02:30,000 Yeah, I do. You're listening. 37 00:02:30,000 --> 00:02:38,000 And I found, I don't know. I don't remember how I even came across this, but I did found this. What's his name? Daniel Rosenthal. 38 00:02:38,000 --> 00:02:39,000 Okay. 39 00:02:39,000 --> 00:02:43,000 And he had, it was just a free PDF. So it's got to be good, right? 40 00:02:43,000 --> 00:02:44,000 Free stuff is always good. 41 00:02:44,000 --> 00:02:50,000 Free stuff is always legit. No, I was skeptical, but it was the beginner's guide to strength training. 42 00:02:50,000 --> 00:02:51,000 Okay. 43 00:02:51,000 --> 00:02:53,000 And I was like, what does he have to say? What's his opinion? 44 00:02:53,000 --> 00:02:54,000 I'm a beginner. 45 00:02:54,000 --> 00:02:55,000 You are a beginner. 46 00:02:55,000 --> 00:02:56,000 I want to strength train. 47 00:02:56,000 --> 00:02:57,000 Sold. 48 00:02:57,000 --> 00:03:06,000 So clicked on that. So I got this whole PDF. And the gist of, I mean, he very, you know, we just did an episode where we talked about, like, explain things to me like I'm five. 49 00:03:06,000 --> 00:03:07,000 Yeah. 50 00:03:07,000 --> 00:03:09,000 This is very, like, I felt like he was explaining it to me like... 51 00:03:09,000 --> 00:03:10,000 You're five. 52 00:03:10,000 --> 00:03:11,000 Or a beginner. 53 00:03:11,000 --> 00:03:13,000 Okay. Good. All right. So what does he say? 54 00:03:13,000 --> 00:03:19,000 It made a lot of sense. So he kind of goes through what constitutes a beginner. What should you be doing as a beginner? What is strength training? 55 00:03:19,000 --> 00:03:21,000 Is this like the table of contents that you're looking at now? 56 00:03:21,000 --> 00:03:22,000 Yeah. 57 00:03:22,000 --> 00:03:23,000 Okay. 58 00:03:23,000 --> 00:03:25,000 But, so his exercise categories. 59 00:03:25,000 --> 00:03:26,000 I like them. 60 00:03:26,000 --> 00:03:29,000 So he doesn't build, he doesn't tell you what to do. 61 00:03:29,000 --> 00:03:30,000 Okay. 62 00:03:30,000 --> 00:03:31,000 But. 63 00:03:31,000 --> 00:03:32,000 Just general movements. 64 00:03:32,000 --> 00:03:34,000 The categories, you should be doing a hip hinge. 65 00:03:34,000 --> 00:03:35,000 Yes. 66 00:03:35,000 --> 00:03:38,000 A squat, slash lunge, upper push, upper pull, and core. 67 00:03:38,000 --> 00:03:40,000 I feel like that's exactly what I've said. 68 00:03:40,000 --> 00:03:42,000 I think you've told me that. I don't listen to you. 69 00:03:42,000 --> 00:03:43,000 Right. No. 70 00:03:43,000 --> 00:03:44,000 You know? 71 00:03:44,000 --> 00:03:45,000 Yeah. It's got to be somebody else's free PDF. 72 00:03:45,000 --> 00:03:46,000 It's got to be. 73 00:03:46,000 --> 00:03:47,000 Right. 74 00:03:47,000 --> 00:03:50,000 I'm pretty sure we've even had like a whole episode about how to structure workouts. 75 00:03:50,000 --> 00:03:51,000 And that's exactly... 76 00:03:51,000 --> 00:03:52,000 Okay. 77 00:03:52,000 --> 00:03:53,000 Yeah. I just needed somebody else. 78 00:03:53,000 --> 00:03:54,000 Right. 79 00:03:54,000 --> 00:03:55,000 A man. 80 00:03:55,000 --> 00:03:56,000 A man to tell me. 81 00:03:56,000 --> 00:04:03,000 Oh, he's right. Now we're good. We're good. 82 00:04:03,000 --> 00:04:06,000 I'm like, he knows. He looks like he knows what he's talking about. 83 00:04:06,000 --> 00:04:12,000 He knows way more than Sarah does. 84 00:04:12,000 --> 00:04:13,000 Okay. 85 00:04:13,000 --> 00:04:14,000 I like it. 86 00:04:14,000 --> 00:04:17,000 So I took that and then I went ahead and just built... 87 00:04:17,000 --> 00:04:20,000 So I think he said as a beginner to do two workouts a week. 88 00:04:20,000 --> 00:04:21,000 Okay. 89 00:04:21,000 --> 00:04:22,000 I was like, I feel like that. 90 00:04:22,000 --> 00:04:23,000 I'm a little beyond that. 91 00:04:23,000 --> 00:04:26,000 I was already doing three workouts a week. 92 00:04:26,000 --> 00:04:28,000 Oh, so you're an advanced beginner. 93 00:04:28,000 --> 00:04:32,000 Yeah. Or maybe an intermediate. Can we... 94 00:04:32,000 --> 00:04:33,000 Yeah, sure. 95 00:04:33,000 --> 00:04:34,000 Oh. 96 00:04:34,000 --> 00:04:35,000 Yeah. Okay. Intermediate. 97 00:04:35,000 --> 00:04:38,000 I just changed the whole premise of the podcast. I'm not careful. 98 00:04:38,000 --> 00:04:40,000 I know we can't do that. So... 99 00:04:40,000 --> 00:04:41,000 I'm still a beginner. 100 00:04:41,000 --> 00:04:42,000 Yep. 101 00:04:42,000 --> 00:04:49,000 All right. So I was like, all right, well, I know enough about what exercises fall into 102 00:04:49,000 --> 00:04:51,000 these categories. So I just built my own. 103 00:04:51,000 --> 00:04:57,000 I have Monday's workout A, Wednesday's workout B, and Friday's workout C. 104 00:04:57,000 --> 00:05:01,000 And I've been doing this for months now, honestly. 105 00:05:01,000 --> 00:05:02,000 Mm-hmm. 106 00:05:02,000 --> 00:05:03,000 All right. Six months. 107 00:05:03,000 --> 00:05:04,000 Mm-hmm. 108 00:05:04,000 --> 00:05:05,000 So tell me, good job. 109 00:05:05,000 --> 00:05:06,000 Good job. 110 00:05:06,000 --> 00:05:07,000 Thanks. 111 00:05:07,000 --> 00:05:09,000 Hip hinge, squat, push, pull, core. Okay. 112 00:05:09,000 --> 00:05:10,000 Yeah. 113 00:05:10,000 --> 00:05:13,000 Do you have just one exercise in each of those categories or do you have multiple exercises? 114 00:05:13,000 --> 00:05:16,000 No, it's different. It's different. Workout A... 115 00:05:16,000 --> 00:05:20,000 I know, but inside A, do you only have one hip hinge movement, only one squat? 116 00:05:20,000 --> 00:05:21,000 Per workout, yeah. 117 00:05:21,000 --> 00:05:24,000 So you have only five exercises per workout. 118 00:05:24,000 --> 00:05:25,000 Yeah, I do. 119 00:05:25,000 --> 00:05:26,000 Okay. 120 00:05:26,000 --> 00:05:32,000 And he also does talk in here about, because there is no overhead or shoulder. 121 00:05:32,000 --> 00:05:33,000 Yeah. 122 00:05:33,000 --> 00:05:34,000 So I was like, you should work that in. 123 00:05:34,000 --> 00:05:36,000 I was having issues with my shoulder. 124 00:05:36,000 --> 00:05:39,000 So at that time, I was like, I'm not going to work that in right now. 125 00:05:39,000 --> 00:05:41,000 And, but I probably should at some point. 126 00:05:41,000 --> 00:05:42,000 Yeah. 127 00:05:42,000 --> 00:05:43,000 Yeah. 128 00:05:43,000 --> 00:05:44,000 Okay. 129 00:05:44,000 --> 00:05:45,000 Creating a program. 130 00:05:45,000 --> 00:05:50,000 Yeah. And so he, I mean, he goes into sets and reps and what those are and warm-up sets, 131 00:05:50,000 --> 00:05:52,000 which I always skip. 132 00:05:52,000 --> 00:05:54,000 Yeah, I don't, not a very good warm-up or either. 133 00:05:54,000 --> 00:05:56,000 I mean, I do, I do a quick... 134 00:05:56,000 --> 00:05:58,000 I blame my eighth grade basketball coach on that. 135 00:05:58,000 --> 00:06:00,000 Stretch or whatever before I start. 136 00:06:00,000 --> 00:06:05,000 So he talks about choosing an appropriate weight, resting in between sets. 137 00:06:05,000 --> 00:06:11,000 Now I did veer off of his, I don't, I think, I don't think he meant for this to be a circuit. 138 00:06:11,000 --> 00:06:14,000 Oh, I think he's saying like, do one at a time. 139 00:06:14,000 --> 00:06:15,000 No supersets. 140 00:06:15,000 --> 00:06:16,000 Like a one to three minute break. 141 00:06:16,000 --> 00:06:17,000 Do the next exercise. 142 00:06:17,000 --> 00:06:18,000 Do it. 143 00:06:18,000 --> 00:06:19,000 Yeah, I don't have time for that. 144 00:06:19,000 --> 00:06:20,000 I don't either. 145 00:06:20,000 --> 00:06:21,000 And I was doing it that way for a while. 146 00:06:21,000 --> 00:06:22,000 And then finally I was like, I don't have time for this. 147 00:06:22,000 --> 00:06:23,000 It takes like 62 minutes. 148 00:06:23,000 --> 00:06:25,000 I'm just doing all five of them. 149 00:06:25,000 --> 00:06:26,000 Yeah. 150 00:06:26,000 --> 00:06:27,000 Taking a break, doing all five of them. 151 00:06:27,000 --> 00:06:28,000 Okay. 152 00:06:28,000 --> 00:06:31,000 And then this is the one that you went through and did three sets. 153 00:06:31,000 --> 00:06:32,000 What was that? 154 00:06:32,000 --> 00:06:33,000 A few weeks ago. 155 00:06:33,000 --> 00:06:35,000 And then by the time you got to Wednesday, you only did the two sets. 156 00:06:35,000 --> 00:06:37,000 And then Friday, you did the one set. 157 00:06:37,000 --> 00:06:38,000 Yeah. 158 00:06:38,000 --> 00:06:39,000 I'm on the three to one program. 159 00:06:39,000 --> 00:06:43,000 I'm just rolling to the weekend to be quiet. 160 00:06:43,000 --> 00:06:47,000 I'll start back again on Monday. 161 00:06:47,000 --> 00:06:48,000 But I like it. 162 00:06:48,000 --> 00:06:51,000 And it's nice because I'm doing this at home, but I can, I can take this to the gym. 163 00:06:51,000 --> 00:06:52,000 Right. 164 00:06:52,000 --> 00:06:53,000 You know, yeah. 165 00:06:53,000 --> 00:06:54,000 So yeah. 166 00:06:54,000 --> 00:06:55,000 What do you think? 167 00:06:55,000 --> 00:06:56,000 He gives you a template. 168 00:06:56,000 --> 00:06:57,000 He does. 169 00:06:57,000 --> 00:06:59,000 But I, Jim etiquette. 170 00:06:59,000 --> 00:07:02,000 Oh, I like that too. 171 00:07:02,000 --> 00:07:03,000 Let's scroll down. 172 00:07:03,000 --> 00:07:04,000 Welcome. 173 00:07:04,000 --> 00:07:05,000 He's got some good information. 174 00:07:05,000 --> 00:07:09,000 It looks like why you need to strength train font size is ridiculous. 175 00:07:09,000 --> 00:07:13,000 Is that because I have it at like size 42 or he did it. 176 00:07:13,000 --> 00:07:14,000 It just looks like that. 177 00:07:14,000 --> 00:07:15,000 Mind your own business. 178 00:07:15,000 --> 00:07:16,000 Okay. 179 00:07:16,000 --> 00:07:17,000 You have the reader view on. 180 00:07:17,000 --> 00:07:20,000 No, I don't know why it looks like this. 181 00:07:20,000 --> 00:07:22,000 And there's like five words per line. 182 00:07:22,000 --> 00:07:23,000 There. 183 00:07:23,000 --> 00:07:24,000 Oh, that's better. 184 00:07:24,000 --> 00:07:25,000 I don't know why it was like that. 185 00:07:25,000 --> 00:07:26,000 I swear. 186 00:07:26,000 --> 00:07:29,000 I still feel like these are ginormous. 187 00:07:29,000 --> 00:07:30,000 He says what constitutes a beginner. 188 00:07:30,000 --> 00:07:34,000 First of all, being a beginner to strength training does not imply that you're weak, 189 00:07:34,000 --> 00:07:35,000 stupid or lazy. 190 00:07:35,000 --> 00:07:36,000 I agree with that. 191 00:07:36,000 --> 00:07:37,000 I've never said that. 192 00:07:37,000 --> 00:07:39,000 I've never said that. 193 00:07:39,000 --> 00:07:40,000 And that's just what you've heard. 194 00:07:40,000 --> 00:07:41,000 You've implied it. 195 00:07:41,000 --> 00:07:45,000 You've just heard me say that. 196 00:07:45,000 --> 00:07:46,000 That's like many beginners. 197 00:07:46,000 --> 00:07:47,000 I feel like that's ever come out of my mouth. 198 00:07:47,000 --> 00:07:53,000 Many beginners who don't realize they're beginners have simply been misinformed or misled as to 199 00:07:53,000 --> 00:07:55,000 what constitutes strength training. 200 00:07:55,000 --> 00:07:56,000 True. 201 00:07:56,000 --> 00:07:59,000 Usually by greedy marketers who just want their money. 202 00:07:59,000 --> 00:08:00,000 It's all about money, baby. 203 00:08:00,000 --> 00:08:02,000 Being a beginner is actually an advantage. 204 00:08:02,000 --> 00:08:08,000 You have the capability to get pretty strong, pretty damn, wait, capability to get strong, 205 00:08:08,000 --> 00:08:09,000 pretty damn quickly. 206 00:08:09,000 --> 00:08:10,000 Yeah, it's just true. 207 00:08:10,000 --> 00:08:11,000 Once you get a lot. 208 00:08:11,000 --> 00:08:12,000 Yep. 209 00:08:12,000 --> 00:08:14,000 You build strength a lot faster at the beginning. 210 00:08:14,000 --> 00:08:15,000 Yep. 211 00:08:15,000 --> 00:08:21,000 So a beginner, you've been strength training consistently for less than three months. 212 00:08:21,000 --> 00:08:26,000 You only attend group fitness classes, even ones that involve using dumbbells. 213 00:08:26,000 --> 00:08:29,000 You only do yoga or Pilates. 214 00:08:29,000 --> 00:08:35,000 You only work out to follow along videos on YouTube, you know, and blah, blah, blah. 215 00:08:35,000 --> 00:08:37,000 You do the exact same routine every time you train. 216 00:08:37,000 --> 00:08:40,000 You do random things every time you train. 217 00:08:40,000 --> 00:08:45,000 You believe heavyweights will make you bulky or you have a dedicated abs day. 218 00:08:45,000 --> 00:08:47,000 I like those classifications. 219 00:08:47,000 --> 00:08:48,000 I do too. 220 00:08:48,000 --> 00:08:53,000 I think I really like this really resonated with me because I was like, this is everything 221 00:08:53,000 --> 00:08:57,000 that you've told me just packaged up in a nice into a nice clean. 222 00:08:57,000 --> 00:08:58,000 Yeah. 223 00:08:58,000 --> 00:08:59,000 Two point PDF. 224 00:08:59,000 --> 00:09:02,000 I didn't even need my glasses. 225 00:09:02,000 --> 00:09:07,000 All right, Daniel, what age group are you really going for this? 226 00:09:07,000 --> 00:09:12,000 I mean, we look at it like the 50 plus readers. 227 00:09:12,000 --> 00:09:17,000 I mean, I'm just saying like. 228 00:09:17,000 --> 00:09:21,000 Okay, so I mean, so far I like what he's saying. 229 00:09:21,000 --> 00:09:24,000 Yeah, I don't know. 230 00:09:24,000 --> 00:09:25,000 He may. 231 00:09:25,000 --> 00:09:29,000 It's been a long time since I've looked at this, but I think he's kind of going through 232 00:09:29,000 --> 00:09:37,000 an education as far as what is a rap versus a set and reps and how do how do or when to 233 00:09:37,000 --> 00:09:38,000 increase weight. 234 00:09:38,000 --> 00:09:39,000 Yep. 235 00:09:39,000 --> 00:09:40,000 You know, progressive overload. 236 00:09:40,000 --> 00:09:42,000 We've talked about that. 237 00:09:42,000 --> 00:09:45,000 If you do 10 pushups, you just did 10 reps. 238 00:09:45,000 --> 00:09:46,000 Right. 239 00:09:46,000 --> 00:09:48,000 So now we know that. 240 00:09:48,000 --> 00:09:52,000 So let's see what progressively overloading a squat over four weeks might look like. 241 00:09:52,000 --> 00:09:57,000 Managed to three sets of 10 reps using 30 pounds in week one and week two aim for three 242 00:09:57,000 --> 00:09:58,000 sets of 11 reps. 243 00:09:58,000 --> 00:10:00,000 I'm not following this anymore. 244 00:10:00,000 --> 00:10:02,000 He's going up on reps. 245 00:10:02,000 --> 00:10:03,000 Yeah, you can do it. 246 00:10:03,000 --> 00:10:05,000 That's one way that I was doing that. 247 00:10:05,000 --> 00:10:07,000 And then I just switched to upping. 248 00:10:07,000 --> 00:10:09,000 There's multiple ways that you can actually get stronger. 249 00:10:09,000 --> 00:10:15,000 So you can do it by doing the same weight for more reps, which a lot of times that can 250 00:10:15,000 --> 00:10:18,000 help if you see like have bad knees or things like that. 251 00:10:18,000 --> 00:10:22,000 And if you start increasing your load where you're creating pain, keep the same load 252 00:10:22,000 --> 00:10:24,000 and just do more reps, increase that. 253 00:10:24,000 --> 00:10:27,000 So that's one way you can increase the weight. 254 00:10:27,000 --> 00:10:31,000 You can also increase your intensity by changing your pace. 255 00:10:31,000 --> 00:10:37,000 You could increase your intensity or, you know, by decreasing your rest. 256 00:10:37,000 --> 00:10:40,000 You know, you can pulse and hold and do some different things. 257 00:10:40,000 --> 00:10:46,000 So progressive overload doesn't necessarily mean always having to stack on more weight. 258 00:10:46,000 --> 00:10:51,000 There's about five to seven different ways that you could actually still find ways to 259 00:10:51,000 --> 00:10:57,000 stress your muscles and add the overall because the whole goal is your total amount of weight 260 00:10:57,000 --> 00:10:59,000 lifted increases. 261 00:10:59,000 --> 00:11:03,000 So however you do that, what's best for you, depending on your goals, depending on your 262 00:11:03,000 --> 00:11:04,000 goals. 263 00:11:04,000 --> 00:11:05,000 You know. 264 00:11:05,000 --> 00:11:06,000 Yeah. 265 00:11:06,000 --> 00:11:08,000 He talks about forget about leg day, back and bicep stay. 266 00:11:08,000 --> 00:11:09,000 Amen, brother. 267 00:11:09,000 --> 00:11:10,000 Daniel. 268 00:11:10,000 --> 00:11:11,000 Fully agree. 269 00:11:11,000 --> 00:11:12,000 We like Daniel. 270 00:11:12,000 --> 00:11:14,000 I like him a lot right now. 271 00:11:14,000 --> 00:11:17,000 Just maybe you should say that a little bit louder for the people in the back. 272 00:11:17,000 --> 00:11:20,000 Maybe we should repeat. 273 00:11:20,000 --> 00:11:24,000 Please forget about leg day, back and biceps day, et cetera approach to training. 274 00:11:24,000 --> 00:11:26,000 This comes from bodybuilding. 275 00:11:26,000 --> 00:11:29,000 And while there's absolutely nothing wrong with bodybuilding, this isn't a good approach 276 00:11:29,000 --> 00:11:34,000 for beginners to strength training, whose main goal is fat loss or who just want to 277 00:11:34,000 --> 00:11:35,000 get stronger. 278 00:11:35,000 --> 00:11:36,000 Yep. 279 00:11:36,000 --> 00:11:40,000 I mean, I mean, beyond beginners, I feel like even if you're intermediate or advanced, I 280 00:11:40,000 --> 00:11:43,000 don't really feel like advanced. 281 00:11:43,000 --> 00:11:44,000 It depends on your life. 282 00:11:44,000 --> 00:11:49,000 Well, when I was doing for the most part with fit, but I had it set to like a full body. 283 00:11:49,000 --> 00:11:50,000 Yeah. 284 00:11:50,000 --> 00:11:54,120 And then I think when I switched for the first time to like, let me try to do like a more 285 00:11:54,120 --> 00:11:56,000 of like a leg day. 286 00:11:56,000 --> 00:11:57,000 Yeah. 287 00:11:57,000 --> 00:11:58,000 Oh, yeah. 288 00:11:58,000 --> 00:11:59,000 That's rough. 289 00:11:59,000 --> 00:12:03,000 And then for me, I don't know about anybody else, but that that muscle groups out of commission. 290 00:12:03,000 --> 00:12:04,000 Yeah. 291 00:12:04,000 --> 00:12:06,000 And then you're like, sure, and then you don't want to do it. 292 00:12:06,000 --> 00:12:09,560 And then, yeah, I mean, I don't really think you're, I don't really, I don't believe that 293 00:12:09,560 --> 00:12:16,520 when you do the body part splits over the course of a week, you end up lifting more 294 00:12:16,520 --> 00:12:20,280 like a greater total amount on that muscle than if you stick to the full body. 295 00:12:20,280 --> 00:12:21,280 Yeah. 296 00:12:21,280 --> 00:12:23,360 Two or three days a week, spreading out all the things. 297 00:12:23,360 --> 00:12:28,680 So I think overall that makes you stronger unless, you know, body parts splits are great 298 00:12:28,680 --> 00:12:32,800 if you're going for aesthetics, you know, if you need, if you just want your bicep to 299 00:12:32,800 --> 00:12:36,120 get bigger, then you just need to do bicep curls. 300 00:12:36,120 --> 00:12:39,960 Or if you're focusing on aesthetics, just for that reason, then you need to be more 301 00:12:39,960 --> 00:12:40,960 specific. 302 00:12:40,960 --> 00:12:41,960 Right. 303 00:12:41,960 --> 00:12:46,040 But what you can do is you can have a full body day and at the end, just add in a few 304 00:12:46,040 --> 00:12:50,760 sets of biceps or like people that really want to have abs or like you really trying 305 00:12:50,760 --> 00:12:52,240 to grow your glutes. 306 00:12:52,240 --> 00:12:53,240 Okay. 307 00:12:53,240 --> 00:12:56,240 Do your full workout, but then just throw in one or two more exercises for that area 308 00:12:56,240 --> 00:12:59,040 that you want to actually like put a little bit more effort in. 309 00:12:59,040 --> 00:13:00,040 Sure. 310 00:13:00,040 --> 00:13:01,800 You don't need to dedicate its own day to it. 311 00:13:01,800 --> 00:13:02,800 I don't think. 312 00:13:02,800 --> 00:13:04,480 Yeah, I agree. 313 00:13:04,480 --> 00:13:09,200 And so he even says, so he gave you, he gives you the categories of, and then he's like, 314 00:13:09,200 --> 00:13:15,160 um, you're a big girl, go Google hip hinge exercises and you'll find a whole list. 315 00:13:15,160 --> 00:13:16,160 Yeah, you will. 316 00:13:16,160 --> 00:13:17,160 That's basically what I did. 317 00:13:17,160 --> 00:13:20,720 And then I just plugged in three, one for each day. 318 00:13:20,720 --> 00:13:22,520 YouTube is actually a really good resource for that too. 319 00:13:22,520 --> 00:13:27,360 I've been using that a lot because that's just form and you'll find that you'll start 320 00:13:27,360 --> 00:13:31,600 seeing a lot of the same accounts that will pull up to the top of Google searches. 321 00:13:31,600 --> 00:13:36,440 And then they, you know, they're the ones that obviously are probably have a more following 322 00:13:36,440 --> 00:13:40,120 or watches or they're probably, you know, getting paid for their ads or whatever. 323 00:13:40,120 --> 00:13:45,880 But a lot of them that I have found so far, those ones that keep coming to the top end 324 00:13:45,880 --> 00:13:48,380 up being ones that are really pretty, they're pretty good. 325 00:13:48,380 --> 00:13:52,240 So I mean, that's a, that's a good spot to start for sure. 326 00:13:52,240 --> 00:13:53,240 Yeah. 327 00:13:53,240 --> 00:13:54,240 Hip hinge. 328 00:13:54,240 --> 00:13:55,240 Yeah. 329 00:13:55,240 --> 00:13:57,640 So he gives you a few deadlift thrust. 330 00:13:57,640 --> 00:14:01,040 So I'm doing, you know, I do RDLs. 331 00:14:01,040 --> 00:14:02,360 I have a glute bridge. 332 00:14:02,360 --> 00:14:03,360 Pretty sure I'm doing that wrong. 333 00:14:03,360 --> 00:14:04,920 What does RDL stand for? 334 00:14:04,920 --> 00:14:05,920 Romania deadlift. 335 00:14:05,920 --> 00:14:06,920 Yeah. 336 00:14:06,920 --> 00:14:07,920 Good job. 337 00:14:07,920 --> 00:14:08,920 Look at you. 338 00:14:08,920 --> 00:14:09,920 Okay. 339 00:14:09,920 --> 00:14:11,240 Do you do single leg or both legs? 340 00:14:11,240 --> 00:14:13,000 I'll do both legs. 341 00:14:13,000 --> 00:14:14,000 Okay. 342 00:14:14,000 --> 00:14:16,320 No unilateral exercises yet. 343 00:14:16,320 --> 00:14:17,320 Hmm. 344 00:14:17,320 --> 00:14:18,320 Split squats. 345 00:14:18,320 --> 00:14:19,320 Oh yeah. 346 00:14:19,320 --> 00:14:20,320 Okay. 347 00:14:20,320 --> 00:14:21,320 Oh, step ups. 348 00:14:21,320 --> 00:14:22,320 Yeah. 349 00:14:22,320 --> 00:14:23,320 I think that's about it. 350 00:14:23,320 --> 00:14:24,320 Lunges. 351 00:14:24,320 --> 00:14:25,760 I'm not, I don't have any lunges right now. 352 00:14:25,760 --> 00:14:26,760 You don't like the lunges? 353 00:14:26,760 --> 00:14:29,800 Oh, I just, I just didn't work out that way and I haven't changed it since. 354 00:14:29,800 --> 00:14:30,800 Okay. 355 00:14:30,800 --> 00:14:31,800 I just, I built it. 356 00:14:31,800 --> 00:14:34,560 Actually halfway through doing this, I did think I was going to go back and do some Carolyn 357 00:14:34,560 --> 00:14:36,080 Gerben and I did like a week of that. 358 00:14:36,080 --> 00:14:37,080 Yeah. 359 00:14:37,080 --> 00:14:38,080 And went back to this. 360 00:14:38,080 --> 00:14:39,080 Okay. 361 00:14:39,080 --> 00:14:40,080 You know, I get bored. 362 00:14:40,080 --> 00:14:41,080 I know that's not good. 363 00:14:41,080 --> 00:14:42,080 You should stick with something. 364 00:14:42,080 --> 00:14:43,080 You should. 365 00:14:43,080 --> 00:14:46,800 But you know, that's the only real way to know if you're actually getting stronger. 366 00:14:46,800 --> 00:14:47,800 Yeah. 367 00:14:47,800 --> 00:14:48,800 Really. 368 00:14:48,800 --> 00:14:49,800 So I've been trying to stick with it. 369 00:14:49,800 --> 00:14:50,800 Okay. 370 00:14:50,800 --> 00:14:51,800 Um, then the squat lunge. 371 00:14:51,800 --> 00:14:56,800 And yeah, and I guess I'm mostly doing, I do a sumo squat. 372 00:14:56,800 --> 00:14:57,800 Yeah. 373 00:14:57,800 --> 00:14:58,800 Whiter stance. 374 00:14:58,800 --> 00:14:59,800 Yeah. 375 00:14:59,800 --> 00:15:03,160 So I do a sumo squat and then I do, God, I don't know. 376 00:15:03,160 --> 00:15:05,240 I wish I would have, I was thinking all day. 377 00:15:05,240 --> 00:15:07,760 I need to bring my. 378 00:15:07,760 --> 00:15:08,760 Goblet squat. 379 00:15:08,760 --> 00:15:09,760 That's good. 380 00:15:09,760 --> 00:15:10,760 Goblet squat is a great. 381 00:15:10,760 --> 00:15:11,880 I'm not doing sumo squat. 382 00:15:11,880 --> 00:15:12,880 I'm doing goblet squat. 383 00:15:12,880 --> 00:15:15,040 Goblet squat is a great starter squat. 384 00:15:15,040 --> 00:15:20,840 Really if you feel like you quote unquote can't squat or if you feel like you have bad 385 00:15:20,840 --> 00:15:27,200 knees, um, a goblet squat could be a great start because you get to stay a little bit 386 00:15:27,200 --> 00:15:31,400 more upright because of where you hold the weight. 387 00:15:31,400 --> 00:15:34,080 A box squat is also a really good start too. 388 00:15:34,080 --> 00:15:40,120 If you feel like you have quote unquote bad knees, um, or squatting just creates pain 389 00:15:40,120 --> 00:15:42,040 then start there too. 390 00:15:42,040 --> 00:15:43,040 So yeah. 391 00:15:43,040 --> 00:15:44,040 But okay. 392 00:15:44,040 --> 00:15:45,040 I like it. 393 00:15:45,040 --> 00:15:51,880 So then my push, you know, I love a dumbbell bench press, which you can push up. 394 00:15:51,880 --> 00:15:56,360 You can do pushups all day long for your chest and you don't even need weights for that. 395 00:15:56,360 --> 00:15:57,360 Yep. 396 00:15:57,360 --> 00:15:58,360 There we go. 397 00:15:58,360 --> 00:15:59,360 Overhead. 398 00:15:59,360 --> 00:16:00,360 There's your overhead press. 399 00:16:00,360 --> 00:16:01,360 Yep. 400 00:16:01,360 --> 00:16:04,080 Just getting some stuff overhead, which can be problematic for some people, but there 401 00:16:04,080 --> 00:16:10,720 are ways to work your shoulders and things like that and keeping it down underneath, 402 00:16:10,720 --> 00:16:11,720 not going above your head. 403 00:16:11,720 --> 00:16:12,720 Right. 404 00:16:12,720 --> 00:16:18,200 And then for upper pulls, I do rows. 405 00:16:18,200 --> 00:16:19,200 Pull ups. 406 00:16:19,200 --> 00:16:23,800 Now the great thing about pull ups is, I mean, I've never tried to pull up. 407 00:16:23,800 --> 00:16:30,480 Probably the best way to start to build your strength to do a pull up is to do a reverse 408 00:16:30,480 --> 00:16:31,480 deficit. 409 00:16:31,480 --> 00:16:37,000 Like you start at the top and go as slow as you can, like down. 410 00:16:37,000 --> 00:16:39,520 So then you kind of jump back up to the top. 411 00:16:39,520 --> 00:16:44,240 And I actually prefer a chin up versus a pull up the chin up where you're kind of grabbing 412 00:16:44,240 --> 00:16:50,280 the bar with your palms back to your face versus a pull up where your palms are away 413 00:16:50,280 --> 00:16:51,280 from you. 414 00:16:51,280 --> 00:16:56,920 So either way, I mean, it just depends on whatever grip feels better for you, but a 415 00:16:56,920 --> 00:16:58,720 great way to build into a pull up. 416 00:16:58,720 --> 00:17:02,480 I mean, a lot, I have also done like the resistance bands on the bar and the kind of use that 417 00:17:02,480 --> 00:17:04,000 and still try to do the pull up motion. 418 00:17:04,000 --> 00:17:08,520 But anymore lately I've become a really big fan of just that reverse deficit ones where 419 00:17:08,520 --> 00:17:13,120 you just jump up and either hang for a really long time, then like slowly let yourself down 420 00:17:13,120 --> 00:17:14,640 or do those. 421 00:17:14,640 --> 00:17:20,620 That's going to build, I think, strength way more than, and a little quicker possibly than 422 00:17:20,620 --> 00:17:24,040 trying to do like assist banded pull ups. 423 00:17:24,040 --> 00:17:27,840 Either way to each their own just as an alternative, you know? 424 00:17:27,840 --> 00:17:28,840 Yeah. 425 00:17:28,840 --> 00:17:32,120 And then he throws in some, he had the shoulder health. 426 00:17:32,120 --> 00:17:36,960 I recently found like a physical therapist that has a really great social media account 427 00:17:36,960 --> 00:17:41,240 where she, I actually bought one of her like little Pilates, like yoga balls that see she 428 00:17:41,240 --> 00:17:45,640 suggested from Amazon because she's like, you start doing this exercise and you have 429 00:17:45,640 --> 00:17:50,920 no more shoulder pain and you just draw like the alphabet on the wall, like with the hands. 430 00:17:50,920 --> 00:17:54,040 And so it's like, I've started doing that not because I have shoulder pain, but I don't 431 00:17:54,040 --> 00:17:55,400 want to have shoulder pain. 432 00:17:55,400 --> 00:17:58,420 Like I don't have it yet, but you know, there's a lot of people that that starts to creep 433 00:17:58,420 --> 00:18:00,100 up with you as you get older. 434 00:18:00,100 --> 00:18:05,720 And I also feel like our chests are getting really tight because we all spend time on 435 00:18:05,720 --> 00:18:07,280 our computers and our phones. 436 00:18:07,280 --> 00:18:10,880 And so our chests are getting tight and rolling our shoulders forward. 437 00:18:10,880 --> 00:18:12,960 And I just think long term, that's going to create some issues. 438 00:18:12,960 --> 00:18:18,040 So I'm like, okay, what can I do compensate and like open up my chest more? 439 00:18:18,040 --> 00:18:19,040 And you're so proactive. 440 00:18:19,040 --> 00:18:21,200 I do, I do have shoulder pain. 441 00:18:21,200 --> 00:18:25,880 I've seen the videos you're talking about and I just thought I should do that. 442 00:18:25,880 --> 00:18:29,000 And then I don't, I just, we're just so different. 443 00:18:29,000 --> 00:18:30,000 We are very different. 444 00:18:30,000 --> 00:18:31,000 That's why it works. 445 00:18:31,000 --> 00:18:34,440 I guess it's like, I'm going to head this off the Benno shoulder pain for me. 446 00:18:34,440 --> 00:18:40,040 No, I like too much sports ball that if I can't play my sports, I would be in a whole 447 00:18:40,040 --> 00:18:43,000 heap of trouble because I would just be really cranky. 448 00:18:43,000 --> 00:18:44,960 You could take up knitting or something. 449 00:18:44,960 --> 00:18:45,960 That sounds horrible. 450 00:18:45,960 --> 00:18:47,360 I tried to do, I tried to learn. 451 00:18:47,360 --> 00:18:52,360 I did actually learn how to knit in college and I've made a few scarves because one of 452 00:18:52,360 --> 00:18:55,960 my friends on the track team, she had her knitting needles and like whatever, and I 453 00:18:55,960 --> 00:18:59,680 can't sit still that long to do that. 454 00:18:59,680 --> 00:19:01,520 But anyways, okay. 455 00:19:01,520 --> 00:19:03,640 And then core, I do a plank. 456 00:19:03,640 --> 00:19:06,800 I don't really love planks, but a side plank I do like dead bug. 457 00:19:06,800 --> 00:19:08,640 I will do the dead bug. 458 00:19:08,640 --> 00:19:12,480 We had the track team doing dead bugs this year and they were not happy with it. 459 00:19:12,480 --> 00:19:13,480 They feel so silly. 460 00:19:13,480 --> 00:19:15,640 They do feel silly, but they're really good for you. 461 00:19:15,640 --> 00:19:16,640 They are. 462 00:19:16,640 --> 00:19:17,640 I don't know. 463 00:19:17,640 --> 00:19:18,640 And I guess that's about it. 464 00:19:18,640 --> 00:19:19,640 Oh, and then Carrie's. 465 00:19:19,640 --> 00:19:20,640 Oh Carrie's. 466 00:19:20,640 --> 00:19:22,480 I do love good Carrie. 467 00:19:22,480 --> 00:19:24,920 Haven't done that, but he says you can add that in later. 468 00:19:24,920 --> 00:19:25,920 Yeah. 469 00:19:25,920 --> 00:19:26,920 Once you're core. 470 00:19:26,920 --> 00:19:27,920 Yeah. 471 00:19:27,920 --> 00:19:28,920 Yeah. 472 00:19:28,920 --> 00:19:29,920 He's got to go. 473 00:19:29,920 --> 00:19:34,360 So at the end, I mean, oh, and then he goes to like creating the program. 474 00:19:34,360 --> 00:19:36,840 Three different workouts that you'll perform each week. 475 00:19:36,840 --> 00:19:41,480 You'll repeat each workout every week for 48 weeks, tracking your progress. 476 00:19:41,480 --> 00:19:46,800 I've decided I like six weeks only because I've done programs where I do four. 477 00:19:46,800 --> 00:19:49,720 I feel like by that fourth week, I'm finally just getting somewhere. 478 00:19:49,720 --> 00:19:50,720 Yeah. 479 00:19:50,720 --> 00:19:53,960 You know, the first week you're kind of learning the second week, you're kind of grooving into 480 00:19:53,960 --> 00:19:55,440 it because you're familiar with the. 481 00:19:55,440 --> 00:19:57,920 Well, and I did a lot of tweaking the first few weeks. 482 00:19:57,920 --> 00:20:00,120 I was like, yeah, yeah, move this around. 483 00:20:00,120 --> 00:20:04,720 So I kind of feel like weeks one and two of a new plan are just kind of learning. 484 00:20:04,720 --> 00:20:09,240 And so I do feel like by the time you hit week three, from there, you need like four 485 00:20:09,240 --> 00:20:14,960 solid weeks of really grooving in your routine because if you only get two and then you're 486 00:20:14,960 --> 00:20:16,400 switching up again, I don't know. 487 00:20:16,400 --> 00:20:21,320 I just, I think I've, I've just decided over the years, I really do like six week long 488 00:20:21,320 --> 00:20:22,320 programming. 489 00:20:22,320 --> 00:20:24,320 So that's a good number. 490 00:20:24,320 --> 00:20:29,720 So yeah, three sets of 12 to 15, eight to 15, eight to 15. 491 00:20:29,720 --> 00:20:35,720 I will say that I usually say like eight to 12 and I usually settle in like around 10, 492 00:20:35,720 --> 00:20:39,280 but I have had programs that have written into me with that I follow that have been 493 00:20:39,280 --> 00:20:43,480 either 15 to 20 reps and I do not like them at all. 494 00:20:43,480 --> 00:20:46,920 Like I just get to the point where I'm like, oh, you're basically doing cardio. 495 00:20:46,920 --> 00:20:47,920 Yeah. 496 00:20:47,920 --> 00:20:49,800 I just, my brain's had enough repetitions. 497 00:20:49,800 --> 00:20:50,800 I'm like, I agree. 498 00:20:50,800 --> 00:20:53,440 Like I just get to the point where I'm like, okay, I'm done with this one. 499 00:20:53,440 --> 00:20:55,480 Like I just kind of start checking out. 500 00:20:55,480 --> 00:20:57,640 So I miss this or I forgot. 501 00:20:57,640 --> 00:21:01,520 Make sure you balance things out, perform as many reps for your upper pull exercises 502 00:21:01,520 --> 00:21:03,880 as for your upper push exercises. 503 00:21:03,880 --> 00:21:08,840 You don't want to get front side heavy versus back side heavy. 504 00:21:08,840 --> 00:21:12,680 And perform as many reps for hip hinges as you do for your squats. 505 00:21:12,680 --> 00:21:13,680 Warming up. 506 00:21:13,680 --> 00:21:17,400 I mean, it would look really weird if your booty got oversized for your quads, you know? 507 00:21:17,400 --> 00:21:21,760 I mean, your chest got too big for your back or vice versa. 508 00:21:21,760 --> 00:21:23,440 You know, you want to be balanced. 509 00:21:23,440 --> 00:21:25,080 I suppose I never thought about it that way. 510 00:21:25,080 --> 00:21:26,640 I mean, well, there you go. 511 00:21:26,640 --> 00:21:28,400 Now you get to level up on your programming. 512 00:21:28,400 --> 00:21:30,720 Found a new paragraph there. 513 00:21:30,720 --> 00:21:38,600 And then he talks about how your warmup can be foam rolling or just the movement that 514 00:21:38,600 --> 00:21:40,600 you're going to do for that. 515 00:21:40,600 --> 00:21:41,600 Yeah. 516 00:21:41,600 --> 00:21:42,840 Just with lighter weight or no weight. 517 00:21:42,840 --> 00:21:44,920 I've done the world's greatest stretch before. 518 00:21:44,920 --> 00:21:45,920 It's actually pretty good. 519 00:21:45,920 --> 00:21:46,920 It's not that bad at all. 520 00:21:46,920 --> 00:21:47,920 Oh yeah. 521 00:21:47,920 --> 00:21:48,920 He did talk about that, didn't he? 522 00:21:48,920 --> 00:21:49,920 Yeah. 523 00:21:49,920 --> 00:21:53,800 I think I went to go search for that and then I just found one that. 524 00:21:53,800 --> 00:21:54,800 He's right. 525 00:21:54,800 --> 00:21:55,800 Do dynamic stretches. 526 00:21:55,800 --> 00:21:56,800 I mean, I talked about that before. 527 00:21:56,800 --> 00:21:57,800 I mean, whatever. 528 00:21:57,800 --> 00:21:58,800 Yeah. 529 00:21:58,800 --> 00:21:59,800 That was in this season. 530 00:21:59,800 --> 00:22:05,720 We actually did the stretching episode, which was episode number two. 531 00:22:05,720 --> 00:22:11,240 We dived into a little bit more details about stretching and what's appropriate, but how 532 00:22:11,240 --> 00:22:14,800 dynamic stretching definitely trumps as a warmup versus static. 533 00:22:14,800 --> 00:22:16,960 So he goes into some detail here. 534 00:22:16,960 --> 00:22:21,960 So I mean, I, I pulled up now I found his social media account and he's got some really 535 00:22:21,960 --> 00:22:25,240 good stuff with the one that the one that stuck out to me that made me kind of laugh 536 00:22:25,240 --> 00:22:27,520 actually is the fitness bullshit I used to believe. 537 00:22:27,520 --> 00:22:32,920 And he's got like a list here and he goes into and does more content and he's like this, 538 00:22:32,920 --> 00:22:36,680 which is why I used to believe everything on this list, which is why my results used 539 00:22:36,680 --> 00:22:40,840 to be temporary and why my weight yo-yoed in my twenties. 540 00:22:40,840 --> 00:22:44,440 And you know, you read through this stuff and eat several meals per day to increase 541 00:22:44,440 --> 00:22:45,760 your metabolism. 542 00:22:45,760 --> 00:22:50,200 I think that's been completely disproven on a variety of levels, but you know that it's 543 00:22:50,200 --> 00:22:51,960 still out there. 544 00:22:51,960 --> 00:22:55,520 That somehow that magically increases your metabolism. 545 00:22:55,520 --> 00:22:58,680 I don't, that's not, not right. 546 00:22:58,680 --> 00:23:01,400 Um, uh, squats are bad for your knees. 547 00:23:01,400 --> 00:23:02,920 I also agree with that. 548 00:23:02,920 --> 00:23:04,080 Squats are not bad for your knees. 549 00:23:04,080 --> 00:23:07,840 How you're squatting could be bad for your knees if you're not doing it right. 550 00:23:07,840 --> 00:23:10,720 But that's the first thing people be like, Oh, I don't squat cause I, my knees are, 551 00:23:10,720 --> 00:23:12,080 I can't deadlift cause my back hurt. 552 00:23:12,080 --> 00:23:15,120 And I'm like, yeah, because you're doing it wrong. 553 00:23:15,120 --> 00:23:18,800 So instead of saying it's not good for you, why don't you figure out how you should be 554 00:23:18,800 --> 00:23:19,800 doing it? 555 00:23:19,800 --> 00:23:25,800 I could probably very quickly guess how those are all, all going wrong. 556 00:23:25,800 --> 00:23:29,960 Um, low carb diets are better than high carb diets for fat loss. 557 00:23:29,960 --> 00:23:30,960 Agreed. 558 00:23:30,960 --> 00:23:32,360 Hit workouts are better for fat loss. 559 00:23:32,360 --> 00:23:33,360 Also agreed. 560 00:23:33,360 --> 00:23:35,840 Especially as we get older, that's definitely not the case. 561 00:23:35,840 --> 00:23:36,840 Yeah. 562 00:23:36,840 --> 00:23:42,120 Sugar and other insulin spiking foods prevent fat loss, which has also been disproven. 563 00:23:42,120 --> 00:23:45,800 And if you don't sweat during a workout, you won't, won't lose any fat, which is also 564 00:23:45,800 --> 00:23:46,800 true. 565 00:23:46,800 --> 00:23:47,800 Right. 566 00:23:47,800 --> 00:23:51,080 I mean, cause I still, I still think a lot of people feel that way that you should be 567 00:23:51,080 --> 00:23:53,320 like sweating or it's gotta be balls to the wall. 568 00:23:53,320 --> 00:23:57,880 But I mean, gosh, especially for women as we get older and if you have any kind of like 569 00:23:57,880 --> 00:24:03,760 PCOS or anything that you're dealing with your hormones, stronger, harder, faster, more 570 00:24:03,760 --> 00:24:05,600 intense is definitely not better. 571 00:24:05,600 --> 00:24:10,600 And yeah, you don't have to sweat to get a good workout in and be expands on that. 572 00:24:10,600 --> 00:24:12,880 So yeah, he's, I mean, he's legit. 573 00:24:12,880 --> 00:24:13,880 He's got a good PD. 574 00:24:13,880 --> 00:24:16,600 He's got a great PDF that's you said it was just free though, right? 575 00:24:16,600 --> 00:24:20,040 Yeah, free strength or beginner's guide to strength training. 576 00:24:20,040 --> 00:24:21,800 Now he's not writing a workout for you. 577 00:24:21,800 --> 00:24:22,800 Nope. 578 00:24:22,800 --> 00:24:25,200 You, you, he just tells you how to put your own workout together. 579 00:24:25,200 --> 00:24:30,440 But I actually really kind of love that because honestly, I mean, when you pay for a program, 580 00:24:30,440 --> 00:24:34,680 anyone can follow somebody else's program, but if you're really going to like adopt it 581 00:24:34,680 --> 00:24:41,120 as your lifestyle, you have to put in the work to learn it a little bit for yourself. 582 00:24:41,120 --> 00:24:42,120 I agree. 583 00:24:42,120 --> 00:24:44,400 You need to, it's, it's a must. 584 00:24:44,400 --> 00:24:46,160 So that's what I've been doing. 585 00:24:46,160 --> 00:24:47,160 Yeah. 586 00:24:47,160 --> 00:24:48,160 I like it. 587 00:24:48,160 --> 00:24:49,160 Thanks. 588 00:24:49,160 --> 00:24:50,160 Good job. 589 00:24:50,160 --> 00:24:52,400 But now it sounds like you just reread a few things that stood out that you might want to 590 00:24:52,400 --> 00:24:53,400 have to look at. 591 00:24:53,400 --> 00:24:56,920 I should probably go back and it's been a while since I initially, and then now I've just 592 00:24:56,920 --> 00:24:59,320 kind of been the three, two, one in it. 593 00:24:59,320 --> 00:25:00,800 The three, two, one. 594 00:25:00,800 --> 00:25:02,680 Maybe we'll go for a two, two, two. 595 00:25:02,680 --> 00:25:04,000 I need to get my life together. 596 00:25:04,000 --> 00:25:05,000 And then three, three, three. 597 00:25:05,000 --> 00:25:08,880 I have not been super great at my workouts. 598 00:25:08,880 --> 00:25:09,880 How's your workouts going? 599 00:25:09,880 --> 00:25:10,880 Not great. 600 00:25:10,880 --> 00:25:11,880 Okay. 601 00:25:11,880 --> 00:25:14,440 No, no, I'm busy too. 602 00:25:14,440 --> 00:25:21,240 No, they, I mean, again, right now for me, it's just as much increased activity during 603 00:25:21,240 --> 00:25:22,240 life as possible. 604 00:25:22,240 --> 00:25:23,240 Which is good. 605 00:25:23,240 --> 00:25:24,240 I don't hate that. 606 00:25:24,240 --> 00:25:25,240 And that's, that's where I'm at. 607 00:25:25,240 --> 00:25:28,720 I mean, I do have a almost three year old who's like 42 pounds. 608 00:25:28,720 --> 00:25:34,720 So I carry my kids around a lot and then I squat and deadlift with them and they think 609 00:25:34,720 --> 00:25:38,560 it's fun play, but I'm like, oh, I'm actually doing this for myself. 610 00:25:38,560 --> 00:25:39,560 This is for me. 611 00:25:39,560 --> 00:25:40,560 This is not actually for you. 612 00:25:40,560 --> 00:25:41,560 Yeah. 613 00:25:41,560 --> 00:25:43,560 I'm glad you're laughing about it, but no, I'm not playing. 614 00:25:43,560 --> 00:25:44,560 We're all having fun. 615 00:25:44,560 --> 00:25:45,960 I'm not playing with you. 616 00:25:45,960 --> 00:25:46,960 I'm yeah. 617 00:25:46,960 --> 00:25:51,680 So, but yeah, no, he does actually have quite a bit of, quite a bit of good stuff on here. 618 00:25:51,680 --> 00:25:56,440 I love his post like this post, how to get, how to get in and stay in shape, be social. 619 00:25:56,440 --> 00:26:00,280 And it's like, it's like this pyramid, like each line is longer and longer and longer. 620 00:26:00,280 --> 00:26:05,600 Be social, drink water, go to bed early, practice gratitude, spend time outside daily, eat protein 621 00:26:05,600 --> 00:26:13,400 with every meal, lift weights a few times a week, eat fruits with every meal. 622 00:26:13,400 --> 00:26:19,240 He does say, he does say or veggies is and or veggies zone to cardio a couple of times 623 00:26:19,240 --> 00:26:23,000 a week and avoid 100% cutting anything from your diet. 624 00:26:23,000 --> 00:26:24,000 Yeah. 625 00:26:24,000 --> 00:26:25,360 And I see stuff like that and I'm like, you know what? 626 00:26:25,360 --> 00:26:26,360 Yeah, he's right. 627 00:26:26,360 --> 00:26:27,360 I'm doing pretty damn good. 628 00:26:27,360 --> 00:26:29,360 You are doing pretty damn good. 629 00:26:29,360 --> 00:26:30,360 Congratulations. 630 00:26:30,360 --> 00:26:31,360 Thank you. 631 00:26:31,360 --> 00:26:32,360 Nice job. 632 00:26:32,360 --> 00:26:33,360 You're doing really good too. 633 00:26:33,360 --> 00:26:35,960 Oh, thanks. 634 00:26:35,960 --> 00:26:38,600 Surviving life right now. 635 00:26:38,600 --> 00:26:39,600 We all are. 636 00:26:39,600 --> 00:26:46,960 So it is hard though, because I just know that if I would just suck it up and say three 637 00:26:46,960 --> 00:26:51,760 months dial it in and just, I would get to where I want to be. 638 00:26:51,760 --> 00:26:57,440 And then I can maintain it fine at this point, you know, but I also know what it takes to 639 00:26:57,440 --> 00:27:01,720 dial it in for myself to lose that last like 15, 20 pounds. 640 00:27:01,720 --> 00:27:04,880 And then I'm like, do I really want to do that? 641 00:27:04,880 --> 00:27:08,400 But I feel like this fall, like, yeah, I'm going to be there. 642 00:27:08,400 --> 00:27:11,040 Like because we're into a competition. 643 00:27:11,040 --> 00:27:12,040 That's right. 644 00:27:12,040 --> 00:27:13,040 We are. 645 00:27:13,040 --> 00:27:14,040 Yep. 646 00:27:14,040 --> 00:27:15,040 We are. 647 00:27:15,040 --> 00:27:17,600 So, you know, we're going to get it done soon enough. 648 00:27:17,600 --> 00:27:20,600 So yeah, it's, it's there, but good times. 649 00:27:20,600 --> 00:27:21,600 I like it. 650 00:27:21,600 --> 00:27:22,600 Well, I'm glad you found a program. 651 00:27:22,600 --> 00:27:23,600 Well, thank you. 652 00:27:23,600 --> 00:27:24,600 Oh, I'm going to see. 653 00:27:24,600 --> 00:27:29,600 Oh, it's like, oh no, it's coming up. 654 00:27:29,600 --> 00:27:33,160 Like I can't do it all over Ellen's microphones. 655 00:27:33,160 --> 00:27:36,160 He'd be so mad at me. 656 00:27:36,160 --> 00:27:42,840 I know, but I can feel it. 657 00:27:42,840 --> 00:27:43,840 Oh my goodness. 658 00:27:43,840 --> 00:27:44,920 It's going in my nose. 659 00:27:44,920 --> 00:27:47,400 And in his bio on here, like that's what he says. 660 00:27:47,400 --> 00:27:50,980 I help moms over 40 take control of their weight without restrictive diets or hours 661 00:27:50,980 --> 00:27:51,980 on the elliptical. 662 00:27:51,980 --> 00:27:52,980 We love that. 663 00:27:52,980 --> 00:27:53,980 I love that. 664 00:27:53,980 --> 00:27:55,220 So go follow him on Instagram. 665 00:27:55,220 --> 00:27:57,120 It's just Rosen train. 666 00:27:57,120 --> 00:27:59,480 R O S E N T R A I N. 667 00:27:59,480 --> 00:28:01,360 And he's got a blue check mark and everything. 668 00:28:01,360 --> 00:28:02,360 Yeah. 669 00:28:02,360 --> 00:28:03,360 You know, he's legit. 670 00:28:03,360 --> 00:28:04,360 He is legit. 671 00:28:04,360 --> 00:28:05,360 Awesome. 672 00:28:05,360 --> 00:28:06,360 Kudos. 673 00:28:06,360 --> 00:28:07,360 Good job. 674 00:28:07,360 --> 00:28:09,160 I'm glad you're learning and taking it on and doing it yourself. 675 00:28:09,160 --> 00:28:10,160 So good work. 676 00:28:10,160 --> 00:28:11,160 Thanks. 677 00:28:11,160 --> 00:28:13,120 So that's all we've got I think for today. 678 00:28:13,120 --> 00:28:14,120 Okay. 679 00:28:14,120 --> 00:28:17,040 So until next time, bye. 680 00:28:17,040 --> 00:28:18,040 Thanks for listening. 681 00:28:18,040 --> 00:28:21,620 Be sure to head over to our Instagram at nacho fitness coach and let us know how you feel 682 00:28:21,620 --> 00:28:22,620 about the topic. 683 00:28:22,620 --> 00:28:24,240 Do you love it or hate it? 684 00:28:24,240 --> 00:28:27,540 Also don't forget to hit that subscribe or follow button wherever you're listening. 685 00:28:27,540 --> 00:28:29,600 And if you like our podcast, leave us a rating. 686 00:28:29,600 --> 00:28:30,600 See you next time. 687 00:28:30,600 --> 00:28:35,480 You've been listening to Ufany Innovatives, sonified.