1 00:00:00,000 --> 00:00:06,080 Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form. 2 00:00:06,080 --> 00:00:09,520 I'm Sarah, the fitness expert who lifts heavy and loves a good challenge. 3 00:00:09,520 --> 00:00:13,600 And I'm Kayleigh, a newbie who runs more for survival than sport. 4 00:00:13,600 --> 00:00:17,680 We're here to remind you that fitness doesn't have to be serious, but we definitely take 5 00:00:17,680 --> 00:00:18,680 the snacks seriously. 6 00:00:18,680 --> 00:00:22,640 So if you're looking for some laughs and a few questionable fitness tips, you've come 7 00:00:22,640 --> 00:00:23,840 to the right place. 8 00:00:23,840 --> 00:00:26,400 Welcome to season five. 9 00:00:26,400 --> 00:00:28,920 So Kayleigh, what do you like to listen to when you work out? 10 00:00:28,920 --> 00:00:31,640 I don't know, sometimes a podcast and sometimes music. 11 00:00:31,640 --> 00:00:34,440 Hey, wait, this is a podcast. 12 00:00:34,440 --> 00:00:36,600 What if you could have both? 13 00:00:36,600 --> 00:00:38,600 At the same time? 14 00:00:38,600 --> 00:00:41,120 Oh yeah. 15 00:00:41,120 --> 00:00:48,240 Podbeat is a free mobile app that lets you add any beat style to any podcast for your 16 00:00:48,240 --> 00:00:49,240 workout. 17 00:00:49,240 --> 00:00:52,560 It's easy to do and free to download in the app store. 18 00:00:52,560 --> 00:01:00,000 Kayleigh, you sound pretty cool with the trap beat, but Sarah, the funk beat works with 19 00:01:00,000 --> 00:01:01,360 your voice. 20 00:01:01,360 --> 00:01:05,920 So if you want to make our podcast work for a workout, check it out in the app store. 21 00:01:05,920 --> 00:01:09,800 They even have Podbeat for Android users in the Google Play Store. 22 00:01:09,800 --> 00:01:12,840 Okay, on to the show. 23 00:01:12,840 --> 00:01:17,920 Hey, welcome back to Nacho Fitness Coach, the podcast where Sarah uses her business 24 00:01:17,920 --> 00:01:22,320 degree to calculate macros and I use my high school education to calculate how much caffeine 25 00:01:22,320 --> 00:01:23,320 I can afford. 26 00:01:23,320 --> 00:01:24,320 How are you doing? 27 00:01:24,320 --> 00:01:25,320 You do have your high school diploma. 28 00:01:25,320 --> 00:01:26,320 I do. 29 00:01:26,320 --> 00:01:27,320 It's not a GED. 30 00:01:27,320 --> 00:01:28,320 No, I graduated. 31 00:01:28,320 --> 00:01:29,320 It's a full on. 32 00:01:29,320 --> 00:01:30,320 Class of 2004. 33 00:01:30,320 --> 00:01:31,320 Oh, you're such a baby. 34 00:01:31,320 --> 00:01:32,320 Wow. 35 00:01:32,320 --> 00:01:33,320 But that's all. 36 00:01:33,320 --> 00:01:34,320 That's all I got. 37 00:01:34,320 --> 00:01:35,320 Oh, four. 38 00:01:35,320 --> 00:01:36,320 Dang. 39 00:01:36,320 --> 00:01:37,320 Can't believe we're friends. 40 00:01:37,320 --> 00:01:38,320 Okay. 41 00:01:38,320 --> 00:01:39,320 For so many reasons. 42 00:01:39,320 --> 00:01:40,320 You're on like the real world. 43 00:01:40,320 --> 00:01:41,320 I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, 44 00:01:41,320 --> 00:01:42,320 I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, 45 00:01:42,320 --> 00:01:54,720 I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, oh well it wasn't 46 00:01:54,720 --> 00:01:55,720 like. 47 00:01:55,720 --> 00:01:56,720 Your 44? 48 00:01:56,720 --> 00:01:57,720 Three. 49 00:01:57,720 --> 00:02:04,380 It's like I'm five months into the break of the Gen X versus the millennial. 50 00:02:04,380 --> 00:02:05,380 Okay. 51 00:02:05,380 --> 00:02:07,860 But there's like this micro generation in the middle. 52 00:02:07,860 --> 00:02:12,020 Did you think there was a decent chance that I didn't graduate from high school? 53 00:02:14,020 --> 00:02:18,020 I just figured you start every episode roasting me. I thought I would go for one. 54 00:02:18,020 --> 00:02:20,020 I thought I'd throw one in there for me real quick. 55 00:02:23,460 --> 00:02:28,020 No, I thought you did. I figured as much. Just wanted to confirm. 56 00:02:28,020 --> 00:02:28,520 Well, thank you. 57 00:02:29,720 --> 00:02:32,920 Just make sure that the listeners knew without question. 58 00:02:32,920 --> 00:02:36,640 I do indeed have my high school diploma. 59 00:02:36,640 --> 00:02:38,640 I appreciate that. 60 00:02:38,640 --> 00:02:41,600 I tried to do one semester. Well, I tried to do college, community college. 61 00:02:42,320 --> 00:02:42,820 How'd that go? 62 00:02:44,480 --> 00:02:44,980 Not well. 63 00:02:46,160 --> 00:02:47,520 Was that right after you graduated? 64 00:02:48,560 --> 00:02:52,560 And then so, well, my husband, my current husband. 65 00:02:53,760 --> 00:02:55,200 Your only husband. 66 00:02:55,200 --> 00:02:58,400 We were together back then. We've been together since I was like 14. 67 00:02:58,400 --> 00:03:03,360 But he actually broke up with me right before I was supposed to start community college. 68 00:03:03,360 --> 00:03:08,560 That was nice. Or maybe when I was in it, he broke up with me because he was in college in Omaha. 69 00:03:08,560 --> 00:03:09,060 Of course. 70 00:03:09,060 --> 00:03:13,680 And so it just, you know, really just derailed everything. 71 00:03:13,680 --> 00:03:14,800 So you're blaming it on him. 72 00:03:14,800 --> 00:03:20,480 Yeah. And then so what I decided to do was go move to New York and be a living nanny. 73 00:03:20,480 --> 00:03:21,600 Oh, that's how that came into play. 74 00:03:21,600 --> 00:03:23,360 I was like, I'm getting the heck out of here. 75 00:03:24,000 --> 00:03:26,000 You know, don't have a boyfriend anymore. 76 00:03:26,560 --> 00:03:29,280 No college prospects. I mean, what am I doing? 77 00:03:29,280 --> 00:03:33,840 And so, and like the week before I was set to move to New York, he was like, 78 00:03:33,840 --> 00:03:35,200 Hey, you want to get back together? 79 00:03:36,160 --> 00:03:38,640 So we just lived happily ever after. 80 00:03:38,640 --> 00:03:40,640 So were you dating then long distance? 81 00:03:40,640 --> 00:03:41,360 Yes. 82 00:03:41,360 --> 00:03:43,680 Oh, so you didn't even get to go out there and have fun. 83 00:03:43,680 --> 00:03:44,180 No. 84 00:03:46,160 --> 00:03:47,680 So that's the story of my life. 85 00:03:51,200 --> 00:03:54,000 Oh, well, anyways, mystery solved. 86 00:03:54,000 --> 00:03:56,880 Okay. So, um, we've got an episode. 87 00:03:56,880 --> 00:03:58,640 Yeah. What are we going to talk about today, Kaylee? 88 00:03:58,640 --> 00:04:01,680 Yeah, I brought this one. I'm bringing this one to the table. 89 00:04:01,680 --> 00:04:02,400 I'm proud of you. 90 00:04:02,400 --> 00:04:04,400 Bring something to the table every once in a while. 91 00:04:04,400 --> 00:04:05,280 Every now and then. 92 00:04:05,280 --> 00:04:07,600 Let me scroll up to my, your notes. 93 00:04:07,600 --> 00:04:08,880 My script here. 94 00:04:08,880 --> 00:04:12,400 You definitely have to be more prepared than I do. 95 00:04:12,400 --> 00:04:13,600 I do. I don't do well. 96 00:04:15,120 --> 00:04:15,760 Here's the thing. 97 00:04:16,720 --> 00:04:23,760 The thoughts in your mind somehow make it out of your mouth in a cohesive, understandable way, 98 00:04:24,320 --> 00:04:25,200 which is a gift. 99 00:04:26,000 --> 00:04:27,680 I have great thoughts in my mind. 100 00:04:27,680 --> 00:04:32,160 I know exactly what I want to say, but there's just like a, there's a block. 101 00:04:32,720 --> 00:04:33,600 A disconnect. 102 00:04:33,600 --> 00:04:38,720 That the thoughts in my head just cannot make it out of my mouth and the way that I thought 103 00:04:38,720 --> 00:04:42,480 they were going to, and we've been doing this long enough now that I just know, 104 00:04:43,520 --> 00:04:45,440 I just need to be a little bit more prepared. 105 00:04:45,440 --> 00:04:47,120 A plan is sometimes a good thing. 106 00:04:47,920 --> 00:04:49,440 Just fine. We all. 107 00:04:49,440 --> 00:04:52,560 Yep. Think that through, mark that down a little bit differently. 108 00:04:52,560 --> 00:04:53,280 We do. 109 00:04:53,280 --> 00:04:57,040 So we're going to talk today about longevity. 110 00:04:57,040 --> 00:05:00,080 Okay. Long longevity or longevity. 111 00:05:00,800 --> 00:05:01,760 What do you think? 112 00:05:01,760 --> 00:05:03,760 Ooh, I don't know. 113 00:05:04,400 --> 00:05:06,320 It's long longevity. 114 00:05:06,320 --> 00:05:13,120 Isn't it long longevity or long longevity longevity. 115 00:05:13,120 --> 00:05:19,600 Oh, I think I'm going to have to go with longevity long because I'm Nebraska. 116 00:05:19,600 --> 00:05:20,880 Are you saying long? 117 00:05:20,880 --> 00:05:24,320 Long L O N G L L O N G E V I T Y. 118 00:05:25,280 --> 00:05:26,160 How'd you say it? 119 00:05:26,160 --> 00:05:28,160 I think I just said longevity. 120 00:05:28,160 --> 00:05:29,040 Longevity. 121 00:05:29,040 --> 00:05:30,480 Because you still have the G in there. 122 00:05:30,480 --> 00:05:31,440 It's a soft G. 123 00:05:32,160 --> 00:05:32,720 You did not. 124 00:05:32,720 --> 00:05:34,720 You said like lawn, like L A W N. 125 00:05:34,720 --> 00:05:35,680 Yeah. Lawn. 126 00:05:35,680 --> 00:05:36,320 Lawn. 127 00:05:36,320 --> 00:05:37,360 Jevety. 128 00:05:38,320 --> 00:05:44,880 Oh, cause you know, longevity or is that longevity? 129 00:05:44,880 --> 00:05:46,320 I don't think there should be two. 130 00:05:46,320 --> 00:05:48,160 There were the hard G and the soft G. 131 00:05:48,880 --> 00:05:50,720 How does, how does Google say it? 132 00:05:50,720 --> 00:05:52,960 Cause you know, you can have her tell you. 133 00:05:52,960 --> 00:05:58,800 Longevity. 134 00:05:58,800 --> 00:06:00,000 Well, so here's the deal. 135 00:06:00,000 --> 00:06:06,160 Like here's why I want to get this right is because we had a listener make a comment on 136 00:06:06,160 --> 00:06:09,200 one of our YouTube videos, which yes, we have YouTube videos out there. 137 00:06:09,200 --> 00:06:14,000 If you've not checked us on YouTube, we've got that there, but wasn't it YouTube where 138 00:06:14,000 --> 00:06:15,680 she's like, you didn't say, right? 139 00:06:15,680 --> 00:06:17,280 No, that was on Facebook. 140 00:06:17,280 --> 00:06:18,240 Oh, it was on Facebook. 141 00:06:18,240 --> 00:06:20,320 She's like, this is no expert. 142 00:06:20,320 --> 00:06:23,840 She said hypertrophy wrong because it's like hypertrophy. 143 00:06:23,840 --> 00:06:26,720 So we would hypertrophy hypertrophy. 144 00:06:26,720 --> 00:06:28,960 So I've been trying to be thorough. 145 00:06:28,960 --> 00:06:36,160 We just, you know, so I've been trying to make a conscious effort in saying hypertrophy 146 00:06:36,960 --> 00:06:37,280 people. 147 00:06:37,280 --> 00:06:40,000 Cause I feel like, do we even Google it that too, that night? 148 00:06:40,800 --> 00:06:42,080 And she said hypertrophy. 149 00:06:42,080 --> 00:06:46,560 I feel like in that episode we had Google say it that way too. 150 00:06:46,560 --> 00:06:47,760 We did that later. 151 00:06:47,760 --> 00:06:48,400 Was it later? 152 00:06:48,400 --> 00:06:53,360 Wasn't during the period, let's figure out how to say, I don't know why it's not talking. 153 00:06:53,360 --> 00:06:54,320 Are you loud enough? 154 00:06:55,280 --> 00:06:56,080 Longevity. 155 00:06:56,720 --> 00:06:57,520 Longevity. 156 00:06:58,160 --> 00:06:59,040 Let me slow it down. 157 00:06:59,760 --> 00:07:00,880 Longevity. 158 00:07:00,880 --> 00:07:01,760 Lawn. 159 00:07:01,760 --> 00:07:02,480 Lawn. 160 00:07:02,480 --> 00:07:03,600 Jevety. 161 00:07:03,600 --> 00:07:04,240 Okay. 162 00:07:04,240 --> 00:07:04,800 Longevity. 163 00:07:04,800 --> 00:07:05,280 So now we are. 164 00:07:05,280 --> 00:07:09,120 So anyways, so I've been trying to do a better job of hypertrophy. 165 00:07:09,120 --> 00:07:14,160 And so I was having a conversation with my husband on a soap box about strength and 166 00:07:14,160 --> 00:07:14,880 conditioning. 167 00:07:14,880 --> 00:07:16,160 You were on a soap box. 168 00:07:16,160 --> 00:07:16,800 Imagine that. 169 00:07:16,800 --> 00:07:17,840 Oh my God. 170 00:07:17,840 --> 00:07:21,760 We were at the chief's game over the winter and are like fall. 171 00:07:22,480 --> 00:07:29,360 And I was like ranting about something and made a comment about, you know, focusing on 172 00:07:30,080 --> 00:07:34,160 hypertrophy during your general physical preparedness. 173 00:07:34,160 --> 00:07:36,080 You and your husband just talk about things like. 174 00:07:36,080 --> 00:07:36,800 We do. 175 00:07:36,800 --> 00:07:37,280 That's awesome. 176 00:07:37,280 --> 00:07:38,000 We do. 177 00:07:38,000 --> 00:07:40,480 And he goes, it is hypertrophy. 178 00:07:40,480 --> 00:07:42,960 And I turned and I looked at him and I was like, what? 179 00:07:42,960 --> 00:07:44,080 He goes, that girl's wrong. 180 00:07:44,080 --> 00:07:45,280 It is hypertrophy. 181 00:07:46,000 --> 00:07:46,960 I'm not changing it. 182 00:07:46,960 --> 00:07:49,440 And I was like, whoa, really? 183 00:07:49,440 --> 00:07:55,360 And so he doesn't listen to our podcast, but he had seen, I think me rant about it or 184 00:07:55,360 --> 00:07:57,360 something, or I got home and talked to him about it. 185 00:07:57,360 --> 00:07:59,040 I'm sure you talked about it. 186 00:07:59,040 --> 00:07:59,760 I did. 187 00:07:59,760 --> 00:08:00,640 I mean, shocker. 188 00:08:00,640 --> 00:08:05,600 But anyways, he was on my side and he's like, it is hypertrophy and I'm not changing it. 189 00:08:05,600 --> 00:08:11,440 And then of course he went on a rant about all of the other words that we speak that 190 00:08:11,440 --> 00:08:12,000 are wrong. 191 00:08:12,000 --> 00:08:13,280 He thinks she'd be different. 192 00:08:13,280 --> 00:08:15,360 And so he kind of took it down like that path. 193 00:08:15,360 --> 00:08:20,320 But anyways, team Sutherland got another. 194 00:08:20,320 --> 00:08:20,960 Well, yeah. 195 00:08:20,960 --> 00:08:24,000 But we should rest of the world still says hypertrophy. 196 00:08:24,000 --> 00:08:28,560 We should probably get it figured out because I think we have an episode coming up that 197 00:08:28,560 --> 00:08:29,680 we're going to talk about it again. 198 00:08:29,680 --> 00:08:30,000 Yeah. 199 00:08:30,000 --> 00:08:33,600 Well, no, I think that actually was the topic was I just want to mention that story. 200 00:08:34,240 --> 00:08:36,000 Oh, that's not a whole episode. 201 00:08:36,000 --> 00:08:41,040 No, I think that was just, I want to remember some point when you just work that in and 202 00:08:41,040 --> 00:08:43,520 like talk about how we got to do an episode about it. 203 00:08:43,520 --> 00:08:45,120 Well, we probably could. 204 00:08:45,120 --> 00:08:46,960 I we could definitely do that. 205 00:08:46,960 --> 00:08:47,760 So, all right. 206 00:08:47,760 --> 00:08:50,560 So this episode is about longevity. 207 00:08:50,560 --> 00:08:54,560 Like L-A-W-N-J-E. 208 00:08:54,560 --> 00:08:54,960 Got it. 209 00:08:54,960 --> 00:08:57,440 Which just means staying healthy as we age. 210 00:08:57,440 --> 00:08:59,360 Is that the exact definition that you see there? 211 00:09:00,080 --> 00:09:00,720 Sure. 212 00:09:00,720 --> 00:09:00,960 Okay. 213 00:09:02,160 --> 00:09:03,280 I just want to be accurate. 214 00:09:03,920 --> 00:09:04,560 Yeah. 215 00:09:04,560 --> 00:09:05,280 Well, longevity. 216 00:09:05,280 --> 00:09:06,640 I don't get internet trolls. 217 00:09:06,640 --> 00:09:06,800 Yeah. 218 00:09:06,800 --> 00:09:10,960 I mean longevity in its essence is living for a long time. 219 00:09:10,960 --> 00:09:14,320 But if you can live for a long time and not be. 220 00:09:14,320 --> 00:09:15,520 Is it about being healthy though? 221 00:09:15,520 --> 00:09:16,160 A good quality of life. 222 00:09:16,160 --> 00:09:17,440 It's about, yeah. 223 00:09:17,440 --> 00:09:19,520 Is that part of the longevity? 224 00:09:19,520 --> 00:09:22,880 Balance, mobility, strength, all the things that you. 225 00:09:22,880 --> 00:09:23,200 Preach? 226 00:09:24,000 --> 00:09:24,240 Yeah. 227 00:09:25,680 --> 00:09:30,320 And I know you're a big, you don't want to not be able to get off the toilet. 228 00:09:30,320 --> 00:09:30,640 Nope. 229 00:09:30,640 --> 00:09:31,360 When you're old. 230 00:09:31,360 --> 00:09:32,000 No, thank you. 231 00:09:32,000 --> 00:09:33,280 And so these things are important. 232 00:09:33,280 --> 00:09:37,600 I really never, I hadn't really thought about it much, you know, two years ago. 233 00:09:37,600 --> 00:09:43,760 Me, never really thought much about future me as in, you know, how I participate in my 234 00:09:43,760 --> 00:09:48,000 children's lives as they get older or how I participate in my grandkids lives. 235 00:09:49,600 --> 00:09:54,880 You know, you can be there, but are you going to be able to be an active part of it? 236 00:09:54,880 --> 00:09:57,200 Are you going to be sitting in a chair? 237 00:09:57,200 --> 00:09:57,680 Right. 238 00:09:57,680 --> 00:09:58,240 Watching. 239 00:09:58,240 --> 00:10:02,320 And when you think about that, nobody wants that. 240 00:10:02,320 --> 00:10:04,400 I mean, I wouldn't think anybody wants that. 241 00:10:04,400 --> 00:10:06,720 Yeah, but I don't think a lot of people think about it. 242 00:10:06,720 --> 00:10:06,960 Right. 243 00:10:06,960 --> 00:10:07,360 You know? 244 00:10:07,360 --> 00:10:08,240 Yeah, I get it. 245 00:10:08,240 --> 00:10:10,160 I was reading a book one time. 246 00:10:11,360 --> 00:10:12,560 Reading your audio book. 247 00:10:12,560 --> 00:10:13,360 I was reading it. 248 00:10:13,360 --> 00:10:14,240 I'm trying to think. 249 00:10:14,240 --> 00:10:17,920 I think it was called, I can't remember, purpose. 250 00:10:18,720 --> 00:10:19,840 It was just called purpose. 251 00:10:19,840 --> 00:10:20,480 Okay. 252 00:10:20,480 --> 00:10:21,600 I couldn't tell you what it was about. 253 00:10:21,600 --> 00:10:22,720 It was like a self-help. 254 00:10:22,720 --> 00:10:26,160 But the one thing in that book that really stuck out to me was it was talking about 255 00:10:26,880 --> 00:10:30,000 when you, they've done brain studies where they've like hooked people up to brain, 256 00:10:30,800 --> 00:10:32,560 you know, whatever, whatever. 257 00:10:33,760 --> 00:10:35,520 It's real scientific here. 258 00:10:35,520 --> 00:10:38,480 The little things that they read, the wavelengths or whatever. 259 00:10:38,480 --> 00:10:39,040 The scans. 260 00:10:39,040 --> 00:10:46,880 And when you think about future you, the same parts of your brain activate as if, 261 00:10:47,440 --> 00:10:53,760 as when you think about like Matt Damon, a person that you don't know. 262 00:10:55,440 --> 00:10:57,120 It's like, it's an external person. 263 00:10:57,120 --> 00:11:00,640 So like a different, different parts of when you talk about right now, you, 264 00:11:00,640 --> 00:11:01,840 you know, we're very selfish. 265 00:11:02,800 --> 00:11:04,240 Just, I don't know. 266 00:11:04,960 --> 00:11:06,000 What's the word I'm looking for? 267 00:11:06,000 --> 00:11:07,200 That's just the way that we are. 268 00:11:07,200 --> 00:11:07,440 Yeah. 269 00:11:07,440 --> 00:11:07,840 Whatever. 270 00:11:07,840 --> 00:11:11,280 Different parts of your brain light up when you think about yourself now. 271 00:11:11,280 --> 00:11:11,600 Okay. 272 00:11:11,600 --> 00:11:12,560 Cause it's very important. 273 00:11:12,560 --> 00:11:13,120 Sure. 274 00:11:13,120 --> 00:11:17,760 But when you think about yourself in the future, those parts of your brain don't light up 275 00:11:18,240 --> 00:11:21,280 because it's not as important, which I just thought was interesting. 276 00:11:21,280 --> 00:11:25,520 That is interesting because the current you should be thinking about the future you. 277 00:11:25,520 --> 00:11:25,760 Right. 278 00:11:25,760 --> 00:11:28,240 Because the decisions you're making came. 279 00:11:28,240 --> 00:11:28,800 Got it. 280 00:11:28,800 --> 00:11:35,200 And so my husband and I both, him more so than me has really been looking into mobility. 281 00:11:35,760 --> 00:11:37,120 You know, he has a desk job. 282 00:11:37,120 --> 00:11:41,360 And so, you know, he's coming up on 40 and I think he just kind of started realizing 283 00:11:41,360 --> 00:11:47,440 like, I just, how like stiff he was and his hips, like, you know, he just couldn't do 284 00:11:47,440 --> 00:11:48,400 things that he used to be. 285 00:11:48,400 --> 00:11:52,400 You think about like kids sitting crisscross applesauce and stuff like he, he's like, I 286 00:11:52,400 --> 00:11:53,280 can't do that stuff. 287 00:11:53,840 --> 00:11:54,240 Okay. 288 00:11:54,240 --> 00:11:56,800 So with that, we're going to take just a quick little ad break. 289 00:11:59,440 --> 00:12:02,880 If you're enjoying our podcast, please subscribe and we have a five star review 290 00:12:02,880 --> 00:12:07,840 wherever you're listening. 291 00:12:07,840 --> 00:12:08,320 All right. 292 00:12:08,320 --> 00:12:08,880 We're back. 293 00:12:09,440 --> 00:12:11,120 So he's been working a lot on that. 294 00:12:11,120 --> 00:12:15,760 Me, not so much, but you know, it's on the mind. 295 00:12:15,760 --> 00:12:16,480 Sure. 296 00:12:16,480 --> 00:12:16,720 Yeah. 297 00:12:16,720 --> 00:12:17,760 It's activating. 298 00:12:17,760 --> 00:12:18,320 Good stuff. 299 00:12:18,320 --> 00:12:18,720 Okay. 300 00:12:18,720 --> 00:12:21,360 I can already do, I could already do a lot more than him. 301 00:12:21,360 --> 00:12:21,520 Right. 302 00:12:21,520 --> 00:12:25,520 When he started, I remember one day I was like, I don't know, because I just do weird stuff. 303 00:12:25,520 --> 00:12:27,360 I was like squatting down in the kitchen. 304 00:12:28,080 --> 00:12:29,360 I'd like here, I'll show you. 305 00:12:29,360 --> 00:12:31,440 Well, you're moving around the day though, too. 306 00:12:31,440 --> 00:12:32,160 Like you're not. 307 00:12:32,160 --> 00:12:32,560 Yeah. 308 00:12:32,560 --> 00:12:34,480 We're going to be moving a lot in this episode. 309 00:12:34,480 --> 00:12:34,720 Okay. 310 00:12:35,360 --> 00:12:38,800 I was like this with my heels on the ground. 311 00:12:38,800 --> 00:12:39,040 Yeah. 312 00:12:39,680 --> 00:12:40,720 He can't do that. 313 00:12:40,720 --> 00:12:41,840 No, he couldn't. 314 00:12:41,840 --> 00:12:42,160 Really? 315 00:12:42,160 --> 00:12:44,000 I mean, I don't know if he's there yet. 316 00:12:44,000 --> 00:12:47,360 I think he's a lot closer than he was, but he couldn't squat down like that. 317 00:12:47,360 --> 00:12:49,120 And I'm like, I'm not even like in pain. 318 00:12:49,120 --> 00:12:49,360 No. 319 00:12:50,160 --> 00:12:51,520 So that was crazy. 320 00:12:51,520 --> 00:12:56,880 So anyway, if you go online and you look at, because a lot of times with older patients 321 00:12:56,880 --> 00:13:01,840 or people, they will run these longevity tests. 322 00:13:01,840 --> 00:13:02,080 Yeah. 323 00:13:02,080 --> 00:13:02,960 I guess you could say. 324 00:13:02,960 --> 00:13:03,440 Okay. 325 00:13:03,440 --> 00:13:08,080 And so I kind of looked into these and I thought it would be fun for you and I to do these. 326 00:13:08,080 --> 00:13:08,880 Yeah, sounds fun. 327 00:13:08,880 --> 00:13:09,680 See where we're at. 328 00:13:09,680 --> 00:13:11,040 So we've got four. 329 00:13:11,040 --> 00:13:11,520 Okay. 330 00:13:11,520 --> 00:13:11,840 Okay. 331 00:13:11,840 --> 00:13:12,400 What are they? 332 00:13:13,040 --> 00:13:15,120 Do you want to know all of them right now or as we go? 333 00:13:15,760 --> 00:13:17,280 We can go one by one. 334 00:13:17,280 --> 00:13:18,000 Let's go one by one. 335 00:13:18,000 --> 00:13:18,720 So what's the first one? 336 00:13:18,720 --> 00:13:21,280 The first one we're going to do is the sit and rise test. 337 00:13:21,280 --> 00:13:21,680 Okay. 338 00:13:21,680 --> 00:13:24,560 And I have done this at home, my husband and I have done this. 339 00:13:24,560 --> 00:13:24,800 Okay. 340 00:13:27,200 --> 00:13:28,080 Find my notes here. 341 00:13:28,080 --> 00:13:28,640 Okay. 342 00:13:28,640 --> 00:13:30,720 So you're going to start by standing upright. 343 00:13:30,720 --> 00:13:32,400 Do you want to do this while I explain it? 344 00:13:32,960 --> 00:13:35,520 You want me to do it while you, okay. 345 00:13:35,520 --> 00:13:36,960 So you're going to talk about it and I'm going to just. 346 00:13:36,960 --> 00:13:37,200 Yeah. 347 00:13:37,200 --> 00:13:38,240 If you go ahead and get up. 348 00:13:38,240 --> 00:13:38,480 Okay. 349 00:13:39,600 --> 00:13:45,280 Start by standing upright, sit down on the floor, cross-legged without using your hands 350 00:13:45,280 --> 00:13:46,960 or knees for support. 351 00:13:46,960 --> 00:13:47,280 Okay. 352 00:13:48,240 --> 00:13:49,200 She did it. 353 00:13:49,200 --> 00:13:53,840 Then rise back up to a standing position again, without using your hands or knees. 354 00:13:54,720 --> 00:13:55,200 Nice. 355 00:13:55,200 --> 00:13:59,920 So this measures core strength, flexibility, balance, and overall mobility. 356 00:13:59,920 --> 00:14:00,320 Okay. 357 00:14:00,320 --> 00:14:01,360 I check. 358 00:14:02,080 --> 00:14:02,560 Check. 359 00:14:02,560 --> 00:14:03,120 Pass. 360 00:14:03,120 --> 00:14:03,760 I did it. 361 00:14:03,760 --> 00:14:07,280 Do you want to do it now to prove that you can do it as well? 362 00:14:07,280 --> 00:14:07,520 Okay. 363 00:14:08,320 --> 00:14:12,320 So, so you're standing, you go down to crisscross applesauce, like cross your feet, 364 00:14:12,320 --> 00:14:13,120 sit your bum down. 365 00:14:13,840 --> 00:14:14,320 Okay. 366 00:14:14,320 --> 00:14:16,320 Oh, this carpet is slick. 367 00:14:16,320 --> 00:14:17,280 It's a little slippery. 368 00:14:17,280 --> 00:14:18,560 Don't, here. 369 00:14:18,560 --> 00:14:19,360 Move your cord. 370 00:14:19,360 --> 00:14:19,920 Okay. 371 00:14:21,200 --> 00:14:21,920 Whoa. 372 00:14:21,920 --> 00:14:23,520 There's a bounce in there. 373 00:14:23,520 --> 00:14:24,880 Almost clocked in. 374 00:14:24,880 --> 00:14:26,800 Almost clocked the shelves on the wall. 375 00:14:26,800 --> 00:14:27,440 You made it. 376 00:14:27,440 --> 00:14:28,240 So we both did it. 377 00:14:28,240 --> 00:14:28,560 Okay. 378 00:14:28,560 --> 00:14:29,360 We're both going to be fine there. 379 00:14:29,360 --> 00:14:31,200 Allen, do you want to give this a try? 380 00:14:31,200 --> 00:14:32,000 Jump in on this? 381 00:14:32,800 --> 00:14:35,840 Yeah, jump in on this. 382 00:14:35,840 --> 00:14:36,880 No, no, he's good. 383 00:14:36,880 --> 00:14:37,120 Okay. 384 00:14:37,120 --> 00:14:37,760 He's going to pass. 385 00:14:37,760 --> 00:14:42,160 So I did, I, so I looked up where women around 40. 386 00:14:42,160 --> 00:14:42,480 Yeah. 387 00:14:42,480 --> 00:14:43,280 Should be on this. 388 00:14:43,280 --> 00:14:43,840 Yeah. 389 00:14:43,840 --> 00:14:45,120 Oh, there's a point scale. 390 00:14:45,840 --> 00:14:47,760 Is it whether or not you can do it or not? 391 00:14:47,760 --> 00:14:48,880 Five points for sitting. 392 00:14:49,440 --> 00:14:50,560 I can do that. 393 00:14:50,560 --> 00:14:51,920 Five points for rising. 394 00:14:51,920 --> 00:14:52,320 Okay. 395 00:14:52,320 --> 00:14:55,680 The duct one point each time you use a hand, knee or other support. 396 00:14:55,680 --> 00:14:56,400 No. 397 00:14:56,400 --> 00:14:59,840 So a score of eight or higher is ideal for people in their 40s. 398 00:14:59,840 --> 00:15:00,720 So we got tens. 399 00:15:00,720 --> 00:15:01,200 We're good. 400 00:15:01,200 --> 00:15:01,440 Yep. 401 00:15:01,440 --> 00:15:02,160 We're good on that one. 402 00:15:02,160 --> 00:15:02,880 You're not 40 yet. 403 00:15:03,440 --> 00:15:04,720 Well, close enough. 404 00:15:04,720 --> 00:15:06,400 I consider myself a 40 year old. 405 00:15:06,960 --> 00:15:09,360 Just so it doesn't hurt as much when it comes. 406 00:15:09,360 --> 00:15:10,000 You know what I mean? 407 00:15:10,560 --> 00:15:10,880 Sure. 408 00:15:11,440 --> 00:15:12,400 Just accept it now. 409 00:15:12,400 --> 00:15:14,160 It doesn't hurt when you turn 40 either. 410 00:15:14,160 --> 00:15:14,560 It's fine. 411 00:15:14,560 --> 00:15:14,960 I know. 412 00:15:14,960 --> 00:15:15,600 It's not the end of the world. 413 00:15:15,600 --> 00:15:18,880 I know, but that's why I'm trying to take a positive approach. 414 00:15:18,880 --> 00:15:20,720 I had somebody tell me that 30 is the new 20. 415 00:15:20,720 --> 00:15:21,600 And I was like, what are you talking about? 416 00:15:21,600 --> 00:15:22,720 Like 40 is the new 20. 417 00:15:22,720 --> 00:15:24,560 Like I'm well over 40 at this point. 418 00:15:24,560 --> 00:15:28,400 And I'm like, I don't feel like I literally just feel like I graduated college. 419 00:15:29,440 --> 00:15:30,240 Love that for you. 420 00:15:30,960 --> 00:15:32,000 Maybe even high school. 421 00:15:32,960 --> 00:15:37,600 I feel like, okay, I feel that you don't think you can go do some of the things that you did 422 00:15:37,600 --> 00:15:39,040 like right when you graduated high school. 423 00:15:39,680 --> 00:15:41,680 Well, you definitely couldn't come back to your Mountain Dew habit. 424 00:15:41,680 --> 00:15:42,160 I don't think. 425 00:15:42,160 --> 00:15:42,480 Right. 426 00:15:42,480 --> 00:15:43,280 Binge drinking. 427 00:15:43,280 --> 00:15:44,160 What are you talking about? 428 00:15:45,040 --> 00:15:49,280 I'm just like thinking about keeping up with like, I didn't play volleyball with high schoolers. 429 00:15:49,280 --> 00:15:50,000 Yeah, that's true. 430 00:15:50,000 --> 00:15:51,200 I'm also, I don't know. 431 00:15:51,200 --> 00:15:52,480 I don't know what I could have done. 432 00:15:52,480 --> 00:15:52,980 Okay. 433 00:15:56,400 --> 00:15:56,900 Okay. 434 00:15:58,000 --> 00:16:02,720 So a lower score under eight could indicate reduced muscle strength, flexibility, or balance, 435 00:16:02,720 --> 00:16:05,120 which may have an effect on overall mobility as you age. 436 00:16:05,120 --> 00:16:08,160 So when you think about just the simple things, 437 00:16:08,960 --> 00:16:12,640 the simple movements you may need to make when you're older. 438 00:16:12,640 --> 00:16:19,200 So basically there is age ranges to this test and it said, okay, here's how you score yourself. 439 00:16:19,200 --> 00:16:19,760 Yep. 440 00:16:19,760 --> 00:16:24,240 And then your score, they give you like based on different age groups, 441 00:16:24,240 --> 00:16:26,560 like what's considered acceptable for your age. 442 00:16:26,560 --> 00:16:32,640 So like obviously as you go older, that score to be good is probably a little bit less. 443 00:16:32,640 --> 00:16:33,200 Yeah. 444 00:16:33,200 --> 00:16:34,800 Okay. Got it. 445 00:16:34,800 --> 00:16:37,040 Okay. This one looks relatively easy. 446 00:16:37,040 --> 00:16:38,160 I think we'll both be fine. 447 00:16:38,800 --> 00:16:39,680 Stand up. 448 00:16:39,680 --> 00:16:40,180 Okay. 449 00:16:40,800 --> 00:16:42,080 This is the balance test. 450 00:16:43,280 --> 00:16:45,920 Stand, oh, barefoot on a flat surface. 451 00:16:46,960 --> 00:16:47,460 Shoes off. 452 00:16:47,460 --> 00:16:49,060 Get out the money makers. 453 00:16:49,060 --> 00:16:49,560 Okay. 454 00:16:50,180 --> 00:16:51,460 Look, I'm actually wearing socks. 455 00:16:51,460 --> 00:16:52,820 Oh my gosh. 456 00:16:52,820 --> 00:16:53,700 Can you believe that? 457 00:16:53,700 --> 00:16:54,340 Uh-uh. 458 00:16:54,340 --> 00:16:55,620 Well, it's been drier. 459 00:16:56,580 --> 00:16:57,300 That's fine. 460 00:16:57,940 --> 00:16:58,900 You don't have to explain. 461 00:16:58,900 --> 00:16:59,860 Well, probably. 462 00:16:59,860 --> 00:17:01,380 Do you want me to take them off? 463 00:17:01,380 --> 00:17:02,100 It's up to you. 464 00:17:02,100 --> 00:17:03,060 How much do I have to move? 465 00:17:03,060 --> 00:17:03,620 Okay. 466 00:17:03,620 --> 00:17:04,340 Not much. 467 00:17:04,340 --> 00:17:06,100 Raise one leg and- 468 00:17:06,100 --> 00:17:08,100 Should I be over here? 469 00:17:08,100 --> 00:17:09,220 I don't know. 470 00:17:09,220 --> 00:17:10,020 Is it in the carpet? 471 00:17:10,020 --> 00:17:10,980 Does it matter if it's- 472 00:17:10,980 --> 00:17:12,100 I don't think it matters. 473 00:17:12,100 --> 00:17:12,600 Okay. 474 00:17:12,600 --> 00:17:16,500 Raise one leg and balance on the other for 10 seconds. 475 00:17:16,500 --> 00:17:19,060 Oh. Like how high? 476 00:17:19,060 --> 00:17:19,560 That's fine. 477 00:17:20,260 --> 00:17:26,260 Four, five, six, seven, eight, nine, ten. 478 00:17:26,900 --> 00:17:27,400 Okay. 479 00:17:27,780 --> 00:17:30,740 No wobbling, holding on to anything, or putting your foot down early. 480 00:17:30,740 --> 00:17:33,620 So this measures balance, coordination, and lower body strength. 481 00:17:33,620 --> 00:17:34,580 So is it the other side too? 482 00:17:35,940 --> 00:17:36,440 Just one? 483 00:17:37,300 --> 00:17:37,860 Just one. 484 00:17:37,860 --> 00:17:38,660 That's weird. 485 00:17:38,660 --> 00:17:39,160 Go ahead. 486 00:17:39,160 --> 00:17:41,700 If you want a dominant side versus a non-dominant side. 487 00:17:41,700 --> 00:17:43,140 Overachiever over here. 488 00:17:43,140 --> 00:17:44,740 Or is it supposed to be straight out? 489 00:17:44,740 --> 00:17:46,980 Oh. You're taking this way too far. 490 00:17:48,260 --> 00:17:48,500 You're- 491 00:17:48,500 --> 00:17:50,740 Oh, you're supposed to be holding your other foot over your head. 492 00:17:55,060 --> 00:17:56,180 The one that's on the floor? 493 00:18:01,060 --> 00:18:02,900 Okay. So I can do both sides. 494 00:18:02,900 --> 00:18:03,400 Okay. 495 00:18:03,620 --> 00:18:04,260 Okay. 496 00:18:04,260 --> 00:18:07,300 This measures balance, coordination, and lower body strength. 497 00:18:07,300 --> 00:18:07,800 Most women- 498 00:18:07,800 --> 00:18:08,900 Ready to stand back up or did you get that? 499 00:18:09,540 --> 00:18:14,100 Most women in their 40s should aim to hold this position for at least 10 seconds without wobbling. 500 00:18:14,100 --> 00:18:15,140 You didn't do much wobbling. 501 00:18:15,140 --> 00:18:16,340 I don't wobble at all. 502 00:18:16,340 --> 00:18:16,840 Okay. 503 00:18:17,860 --> 00:18:18,820 I want to see you go though. 504 00:18:19,540 --> 00:18:20,820 Hold on. Let me finish my- 505 00:18:20,820 --> 00:18:22,020 Oh, okay. Sorry. 506 00:18:22,020 --> 00:18:22,980 My lecture here. 507 00:18:23,940 --> 00:18:27,460 For context, the ability to balance for 10 seconds declines with age. 508 00:18:27,460 --> 00:18:31,140 So age is 40 to 49 as a 90% success rate. 509 00:18:31,140 --> 00:18:33,700 So it's not shocking that you- 510 00:18:33,700 --> 00:18:34,100 Really? 511 00:18:34,100 --> 00:18:34,740 Pass this. 512 00:18:35,700 --> 00:18:37,460 90% success rate? 513 00:18:37,460 --> 00:18:38,980 From ages 40 to 49. 514 00:18:38,980 --> 00:18:41,140 Oh, so 9 out of 10 people should be able to do that. 515 00:18:41,140 --> 00:18:41,640 Yeah. 516 00:18:41,640 --> 00:18:42,140 Okay. 517 00:18:42,140 --> 00:18:45,860 From age 50 to 59, it's about an 80% success rate. 518 00:18:45,860 --> 00:18:48,020 Okay. So it goes down as you age. 519 00:18:48,020 --> 00:18:48,520 Yep. 520 00:18:48,820 --> 00:18:49,320 Okay. 521 00:18:49,540 --> 00:18:50,040 All right. 522 00:18:50,340 --> 00:18:50,900 Want me to go? 523 00:18:50,900 --> 00:18:53,540 Yeah, I do. I want to see you go. 524 00:18:53,540 --> 00:18:55,220 All right. Watch this for the timer. 525 00:18:55,780 --> 00:18:56,280 Oh, okay. 526 00:18:56,280 --> 00:18:56,780 10 seconds. 527 00:18:56,780 --> 00:18:57,280 Okay. 528 00:18:57,420 --> 00:18:57,920 Barefoot. 529 00:18:58,740 --> 00:18:59,240 Oh, yeah. 530 00:18:59,240 --> 00:19:00,980 I too am wearing socks. 531 00:19:00,980 --> 00:19:02,180 Yeah, I see that. 532 00:19:02,180 --> 00:19:02,980 There we go. 533 00:19:02,980 --> 00:19:03,940 It's sock day. 534 00:19:04,420 --> 00:19:05,420 Seven. 535 00:19:05,900 --> 00:19:06,400 Eight. 536 00:19:06,660 --> 00:19:08,020 Can you get your foot up a little bit higher? 537 00:19:08,020 --> 00:19:09,700 I feel like you should raise it up a little bit higher. 538 00:19:09,700 --> 00:19:10,380 I agree. 539 00:19:10,380 --> 00:19:12,660 All right, good. 540 00:19:12,660 --> 00:19:16,500 Now you switch because you got to have a non-dominant dominant non-dominant. 541 00:19:16,500 --> 00:19:17,000 Yeah. 542 00:19:17,580 --> 00:19:20,660 Oh, this one's this one's a little sketch for you, isn't it? 543 00:19:21,580 --> 00:19:23,860 I feel like you're a little less stable. 544 00:19:24,060 --> 00:19:24,860 You can go higher. 545 00:19:25,180 --> 00:19:26,060 I feel like you should go higher. 546 00:19:33,340 --> 00:19:34,060 She's shaking. 547 00:19:34,060 --> 00:19:34,560 Ow. 548 00:19:36,140 --> 00:19:37,860 I went skating yesterday. 549 00:19:37,860 --> 00:19:42,700 I was not wobbling though. 550 00:19:42,980 --> 00:19:44,060 No, it was not wobbling. 551 00:19:44,060 --> 00:19:45,300 It was no, it was not. 552 00:19:45,300 --> 00:19:46,220 It was a tremor. 553 00:19:46,220 --> 00:19:47,860 It was like, oh, it was a shake. 554 00:19:47,860 --> 00:19:48,700 It was invisible. 555 00:19:48,700 --> 00:19:49,900 Like, it's fine. 556 00:19:49,900 --> 00:19:50,400 You are. 557 00:19:54,620 --> 00:19:56,020 Oh, good job. 558 00:19:56,020 --> 00:19:56,820 Pass. Check. 559 00:19:56,820 --> 00:19:58,700 A plus a A. 560 00:19:58,780 --> 00:20:00,860 A. What is the 30s range? 561 00:20:00,860 --> 00:20:02,700 Same 90 percent success rate. 562 00:20:02,700 --> 00:20:03,740 30s. 563 00:20:03,740 --> 00:20:04,500 Oh, they don't have it. 564 00:20:04,500 --> 00:20:05,100 It's like 40. 565 00:20:05,100 --> 00:20:06,300 You know that. 566 00:20:06,300 --> 00:20:07,940 I don't have it. 567 00:20:07,940 --> 00:20:11,460 So they only do this for 40s plus. 568 00:20:11,460 --> 00:20:13,700 I only looked up the information. 569 00:20:13,700 --> 00:20:15,980 Oh, of course you did. 570 00:20:15,980 --> 00:20:17,060 Got it for 40s. 571 00:20:17,060 --> 00:20:20,500 You know, our listener base is you should be higher though. 572 00:20:20,500 --> 00:20:25,140 Like your metrics, because you're younger and you're 30s should be higher. 573 00:20:25,820 --> 00:20:29,180 So you just set a lower bar for yourself by picking yourself up. 574 00:20:29,180 --> 00:20:30,460 I have 40. 575 00:20:30,460 --> 00:20:32,980 You are not such a liar. 576 00:20:34,180 --> 00:20:34,700 Whatever. 577 00:20:34,700 --> 00:20:36,380 OK, fine, you tell yourself that. 578 00:20:36,380 --> 00:20:37,220 That's fine. 579 00:20:37,220 --> 00:20:41,820 OK, so ramifications on longevity with this test is difficulty 580 00:20:41,820 --> 00:20:44,940 balancing can signal issues with lower body strength, coordination 581 00:20:44,940 --> 00:20:47,100 or even neurological health. 582 00:20:47,100 --> 00:20:48,540 Oh, yeah. 583 00:20:48,540 --> 00:20:52,260 Poor balance increases the risk of falls, which can lead to serious injuries. 584 00:20:52,260 --> 00:20:54,260 As you age, which is a real issue. 585 00:20:55,300 --> 00:20:56,740 Old people falling. 586 00:20:56,740 --> 00:20:59,860 They do in a lot of it's from balance. 587 00:20:59,860 --> 00:21:01,660 Yeah. So OK. 588 00:21:01,660 --> 00:21:02,660 A plus is there. 589 00:21:02,660 --> 00:21:03,780 OK. 590 00:21:03,780 --> 00:21:08,860 Grip strength test in which we do have a hand dynamometer. 591 00:21:08,860 --> 00:21:09,940 Yep. 592 00:21:09,940 --> 00:21:13,300 And I actually have the she here, this the percentiles for females 593 00:21:13,300 --> 00:21:16,380 with the ages and everything like I have even 30s. 594 00:21:16,380 --> 00:21:20,980 Yeah, look at this for females and males. 595 00:21:20,980 --> 00:21:23,740 If I think I'm going to be I think I'm going to be low on this, 596 00:21:23,740 --> 00:21:25,380 to be honest with you. 597 00:21:25,380 --> 00:21:30,020 Well, yeah, I actually this I also feel like has kind of started 598 00:21:30,020 --> 00:21:33,380 going viral in some videos, though, like I've seen these 599 00:21:33,380 --> 00:21:36,020 with videos, people going around and doing like gymnasts. 600 00:21:36,020 --> 00:21:39,860 I feel like I saw one was like the American gymnast team USA. 601 00:21:39,860 --> 00:21:42,820 And then there was another one where they were walking around 602 00:21:43,220 --> 00:21:46,220 like an expo for like a fitness competition or whatever, 603 00:21:46,220 --> 00:21:47,340 like all of the vendors. 604 00:21:47,340 --> 00:21:48,940 And I saw another video of this pop up. 605 00:21:48,940 --> 00:21:52,300 So anyways, I feel like this has been going around a little bit. 606 00:21:52,300 --> 00:21:55,980 But your algorithm is completely different than mine. 607 00:21:55,980 --> 00:21:59,300 Yeah, I'm not on that side of social media. 608 00:21:59,300 --> 00:22:01,540 Nope. OK, so yes, that is what. 609 00:22:01,540 --> 00:22:03,180 Thank you to what we did. 610 00:22:03,180 --> 00:22:05,700 I don't think we might have talked about it in a previous episode 611 00:22:05,700 --> 00:22:09,580 this season where we talked about the farmers carry where you carry 612 00:22:09,580 --> 00:22:11,300 dumbbells and I did. 613 00:22:11,300 --> 00:22:13,620 That was that was for women over 50, right? 614 00:22:13,620 --> 00:22:16,660 That it should be I feel like it started in your 50s. 615 00:22:16,660 --> 00:22:20,860 There's a percent of your body weight that you should be able to carry 616 00:22:20,860 --> 00:22:23,060 split between two dumbbells. 617 00:22:23,060 --> 00:22:28,780 Yeah. Carrying around like pacing in a gym for 60 seconds. 618 00:22:28,780 --> 00:22:31,860 It's like a 75. 619 00:22:31,860 --> 00:22:33,700 I think it was for the 40s. 620 00:22:33,700 --> 00:22:36,020 It was like 75 percent. Yeah. 621 00:22:36,020 --> 00:22:38,660 40s and 50s. It was like 75 percent of your body weight. 622 00:22:38,660 --> 00:22:41,980 So mine that I did was 130. 623 00:22:41,980 --> 00:22:45,180 So I had a 65 pound dumbbell in each of my. 624 00:22:45,300 --> 00:22:49,860 And I did 50 pound dumbbells and it the weight. 625 00:22:50,340 --> 00:22:53,620 I don't know. It was weird because for me, the weight wasn't so bad. 626 00:22:53,780 --> 00:22:56,900 But it was like my grip strength was giving out your grip. 627 00:22:56,900 --> 00:23:01,740 It's kind of mad. So and I think they had like wasn't it once a week 628 00:23:01,740 --> 00:23:04,900 that we were supposed to do that. 629 00:23:04,900 --> 00:23:09,060 I think once a week for a minute, heavy farmers carries. 630 00:23:09,060 --> 00:23:10,260 Yeah, you have to walk. 631 00:23:10,260 --> 00:23:11,460 You're not just standing there holding. 632 00:23:11,460 --> 00:23:15,500 Yeah, you have to like balance and walk and kind of pace. 633 00:23:15,500 --> 00:23:18,940 Like when I did it at the gym, I just kind of did like long. 634 00:23:19,620 --> 00:23:21,900 I did like a big box almost. 635 00:23:21,900 --> 00:23:24,020 I kind of like around my space a little bit. 636 00:23:24,020 --> 00:23:27,220 And I just kind of kept moving and breathing 637 00:23:27,980 --> 00:23:29,900 because you got to take. Oh, yeah. 638 00:23:29,900 --> 00:23:31,300 No, it was. It's hard. 639 00:23:31,300 --> 00:23:33,460 Yeah, but it is definitely like make it a minute. 640 00:23:33,460 --> 00:23:34,700 But I only did it the one time. 641 00:23:34,700 --> 00:23:36,940 I don't I don't partake in this weekly. 642 00:23:36,940 --> 00:23:40,700 It was hard, which should come as a surprise to nobody. Right. 643 00:23:40,820 --> 00:23:43,140 Yeah. OK, so are we going to do this? 644 00:23:43,780 --> 00:23:48,420 Yeah. So I have an amazing friend who let us borrow his from work. 645 00:23:48,460 --> 00:23:50,660 And it is very fancy. It is fancy. 646 00:23:50,660 --> 00:23:52,180 I've never seen one before. 647 00:23:52,180 --> 00:23:56,340 It is legit. This measures overall strength and health as grip strength 648 00:23:56,340 --> 00:24:00,500 correlates with total body muscle mass and cardiovascular health. 649 00:24:00,580 --> 00:24:06,860 So women around 40, around 40. 650 00:24:07,820 --> 00:24:10,100 So like 38 to. Sure. 651 00:24:10,780 --> 00:24:12,940 I think it's maybe time for a little quick ad break. 652 00:24:15,180 --> 00:24:18,940 For more content, follow us on TikTok at Nacho Fitness Coach. 653 00:24:18,940 --> 00:24:20,140 All right, we're back. 654 00:24:20,140 --> 00:24:24,220 If you say so. Average grip strength for women around 40 655 00:24:24,220 --> 00:24:26,740 is about 60 to 70 pounds of force. 656 00:24:27,380 --> 00:24:29,220 Yep. Which would be 70. 657 00:24:29,220 --> 00:24:31,660 So the 74th percentile. 658 00:24:32,060 --> 00:24:35,460 So he he left me a little grip strength percentile in females. 659 00:24:35,460 --> 00:24:36,860 And so if you do like four. 660 00:24:36,860 --> 00:24:41,700 So 35 to 39, 75th percentile on the right and left. 661 00:24:41,700 --> 00:24:46,060 It's different because typically if you're dominated, you know, 662 00:24:46,060 --> 00:24:51,060 your dominant hand, sure, 65 to 72 663 00:24:51,060 --> 00:24:54,500 puts you in like the 75th or 90th percentile for your right hand. 664 00:24:54,820 --> 00:24:59,860 And it drops just like by one if you bump up into the 40 to 44. 665 00:24:59,860 --> 00:25:03,820 So you want to do this one first or do you want to know how do you know 666 00:25:03,820 --> 00:25:05,980 how to use this thing? You do it first. 667 00:25:05,980 --> 00:25:10,580 OK, so basically these two handles like you squeeze it together 668 00:25:10,580 --> 00:25:13,620 and it's going to take this little needle around on this side. 669 00:25:13,620 --> 00:25:17,020 And it's going to take this little needle around on this thing. 670 00:25:17,020 --> 00:25:20,380 And then it's going to push the little metal one to where you end at. 671 00:25:20,420 --> 00:25:22,340 OK, so that you can get a reading. 672 00:25:22,340 --> 00:25:24,060 OK. And then because the other one's going to go down, 673 00:25:24,060 --> 00:25:26,100 like once you stop gripping it or whatever. 674 00:25:26,100 --> 00:25:28,180 So all right, we're ready. Yep. 675 00:25:29,020 --> 00:25:30,940 Mine says 50. 676 00:25:30,940 --> 00:25:33,780 Dang, that's like 20, 25th percentile. 677 00:25:33,780 --> 00:25:35,700 Did I do that right? Maybe I need to stand up. 678 00:25:36,820 --> 00:25:37,820 Should we try this? 679 00:25:40,540 --> 00:25:42,700 Competitive edge is kicking in a little bit. 680 00:25:42,700 --> 00:25:44,460 It's you against you. All right. 681 00:25:44,460 --> 00:25:45,900 You were ready. I'm ready. 682 00:25:45,900 --> 00:25:47,820 Are you ready? Can you do both hands? 683 00:25:47,820 --> 00:25:49,900 No, don't fart. 684 00:25:51,660 --> 00:25:54,220 Yeah, 49. That's my right. 685 00:25:54,220 --> 00:25:56,900 Oh, wait. Yeah, because it's got to be the top, right? 686 00:25:57,460 --> 00:26:00,140 OK, so that's 49. Dang, I got to work on my grip strength. 687 00:26:00,140 --> 00:26:02,420 OK, you ready? Mine's going to be so bad then. 688 00:26:02,780 --> 00:26:04,340 OK, now left hand. OK. 689 00:26:04,340 --> 00:26:06,260 Oh, wait, hold on. Let me do the little thing back. 690 00:26:06,260 --> 00:26:07,660 OK, ready? Yeah. 691 00:26:07,660 --> 00:26:10,660 38. Whoa. 692 00:26:10,660 --> 00:26:13,260 OK, so when I say the first one was. 693 00:26:14,780 --> 00:26:17,460 38 is not even like the 10th percentile. 694 00:26:17,460 --> 00:26:20,180 Is this thing right? Yes. 695 00:26:21,460 --> 00:26:23,180 Weak sauce. 696 00:26:23,180 --> 00:26:25,260 That doesn't hardly seem right. 697 00:26:25,260 --> 00:26:27,060 Sarah just accept it. 698 00:26:27,060 --> 00:26:29,020 Does it? No, she's going to tailspin. 699 00:26:29,020 --> 00:26:31,620 I am. This is embarrassing. 700 00:26:31,620 --> 00:26:33,420 It's going to crash out. 701 00:26:33,420 --> 00:26:34,780 I don't think it's set right. 702 00:26:34,780 --> 00:26:36,220 OK, so I'm going to do this. 703 00:26:36,220 --> 00:26:37,660 I don't think it's set right. 704 00:26:37,660 --> 00:26:39,980 Sarah, let's see what you let's see what you do. 705 00:26:39,980 --> 00:26:43,980 I'm not going to do as well as you know that I might be surprised. 706 00:26:45,020 --> 00:26:47,380 So you don't have to squeeze it for a certain amount of time. 707 00:26:47,380 --> 00:26:51,340 No, it just is as much as you can get because it takes that little. 708 00:26:51,820 --> 00:26:54,140 It takes the active one with you as you're doing it. 709 00:26:54,140 --> 00:26:57,100 So it's not like you have to hold it because it does it as you go. 710 00:26:57,100 --> 00:27:01,140 And then it and it pushes the little metal one to measure it or whatever. 711 00:27:01,140 --> 00:27:03,580 So you just got to squeeze. 712 00:27:03,580 --> 00:27:05,020 Ready, Alan? 713 00:27:05,020 --> 00:27:06,540 What does it say? 714 00:27:06,540 --> 00:27:08,140 You beat me. 715 00:27:09,140 --> 00:27:10,340 Twenty two. 716 00:27:10,340 --> 00:27:11,780 See, I think is wrong. 717 00:27:11,780 --> 00:27:12,980 It's got to be wrong. 718 00:27:12,980 --> 00:27:14,940 Hands are sweaty. 719 00:27:14,940 --> 00:27:17,100 There's no way this percentile thing is right then. 720 00:27:17,100 --> 00:27:18,220 OK, wait, because we said it. 721 00:27:18,220 --> 00:27:21,340 Hold on. So mine was 48 and you're just 22. 722 00:27:21,980 --> 00:27:24,980 Just make sure we got that right. 723 00:27:24,980 --> 00:27:26,460 Let's just reiterate. 724 00:27:26,460 --> 00:27:28,540 Let's just reiterate. 725 00:27:28,540 --> 00:27:31,980 That just seems like it may be, you know, I'm sure they have to be calibrated. 726 00:27:31,980 --> 00:27:35,380 Well, let's so the dial. 727 00:27:35,380 --> 00:27:39,180 So do the metal one and just turn it back to the like counterclockwise. 728 00:27:39,180 --> 00:27:41,460 So the little metal one goes back down to like the 10. 729 00:27:42,420 --> 00:27:43,860 His poor. 730 00:27:43,860 --> 00:27:47,260 I just want to like say I'm double you. 731 00:27:47,420 --> 00:27:49,900 Like we forget the percentile. 732 00:27:49,900 --> 00:27:53,020 I'm the woman. I am twice the grip strength you are, 733 00:27:54,060 --> 00:27:55,460 which does nothing for us. 734 00:27:55,460 --> 00:27:58,060 Really, I feel like, OK, all right, get a girl. 735 00:27:58,060 --> 00:28:00,020 Now we get the left hand coming up. 736 00:28:00,020 --> 00:28:01,180 Why are you sweaty? 737 00:28:01,180 --> 00:28:02,860 I'm just always sweaty. 738 00:28:02,860 --> 00:28:04,460 You make me nervous. 739 00:28:09,380 --> 00:28:10,980 Why is it like 10? 740 00:28:10,980 --> 00:28:12,860 Oh, did you? 741 00:28:12,860 --> 00:28:14,620 I was still like 26. 742 00:28:14,620 --> 00:28:15,860 Better than my right hand was. 743 00:28:15,860 --> 00:28:17,660 Well, that's true. 744 00:28:17,660 --> 00:28:23,060 All right. So that's the way we are, like under the 10th percentile. 745 00:28:23,580 --> 00:28:25,940 There's no way I'm going to tell him it's broken. 746 00:28:27,620 --> 00:28:28,580 All right, Alan. 747 00:28:28,580 --> 00:28:29,900 OK, Alan, let's see you go. 748 00:28:29,900 --> 00:28:30,780 All right. Here we go. 749 00:28:30,780 --> 00:28:32,500 Alan's going to go standing up. 750 00:28:32,500 --> 00:28:36,900 He's going to test his grip strength and we'll see his number on here. 751 00:28:36,900 --> 00:28:38,140 So let's see what he can do. 752 00:28:38,140 --> 00:28:39,620 Go, Alan. Go, Alan. 753 00:28:39,620 --> 00:28:42,140 Just squeeze it. See serious. 754 00:28:42,540 --> 00:28:45,180 Oh, damn. Do you get it? 755 00:28:45,860 --> 00:28:47,540 Fifty one. 756 00:28:48,020 --> 00:28:48,820 No, you're not. 757 00:28:48,820 --> 00:28:51,420 You're not on the chart either. 758 00:28:53,860 --> 00:28:55,580 Do your other side. 759 00:28:55,580 --> 00:28:57,180 Yeah, I don't like this. 760 00:28:57,180 --> 00:28:59,940 But I told you from the top, I 761 00:28:59,940 --> 00:29:02,020 I knew I was going to have poor grip strength. 762 00:29:02,020 --> 00:29:05,060 What is it? Over 100. 763 00:29:05,060 --> 00:29:07,580 Oh, wait, the top is the top number. 764 00:29:07,580 --> 00:29:10,220 Forty nine. 765 00:29:10,220 --> 00:29:12,460 Forty eight. Forty nine. 766 00:29:12,460 --> 00:29:13,900 Maybe it's supposed to hold on. 767 00:29:13,900 --> 00:29:16,260 Well, I don't know. Listen. 768 00:29:17,220 --> 00:29:18,620 Maybe this is the bottom numbers. 769 00:29:18,620 --> 00:29:21,900 Well, then we're like off the charts. 770 00:29:22,100 --> 00:29:23,580 Oh, it's the first numbers. 771 00:29:23,580 --> 00:29:24,900 I think, well, I don't know. 772 00:29:24,900 --> 00:29:27,100 What's the what's the bottom number say for you? 773 00:29:27,100 --> 00:29:29,220 The bigger one. 774 00:29:29,220 --> 00:29:31,220 One one hundred and five one. 775 00:29:31,220 --> 00:29:33,540 Oh, five. Yeah, one oh five. 776 00:29:33,860 --> 00:29:35,060 Well, that's it. 777 00:29:35,060 --> 00:29:37,540 That would put you in like the 75th percentile. 778 00:29:37,540 --> 00:29:39,100 Let me see it, Alan. 779 00:29:39,100 --> 00:29:43,220 Does it say say so maybe we need to do the other number. 780 00:29:43,220 --> 00:29:44,700 Do we need to do that again? 781 00:29:44,700 --> 00:29:46,900 Maybe. Why did you decide it was the outside number? 782 00:29:46,900 --> 00:29:47,460 I don't know. 783 00:29:47,460 --> 00:29:50,180 I just felt like these were all like two digit numbers. 784 00:29:50,180 --> 00:29:54,820 And that top goes so quickly over to the or the bottom goes so quickly to triple digit. 785 00:29:54,820 --> 00:29:57,660 I didn't think we'd be like hundred percentile. 786 00:29:57,660 --> 00:30:00,060 We need is Jeremy's video. 787 00:30:00,060 --> 00:30:02,380 Hey, I could tell us what this is. 788 00:30:02,380 --> 00:30:03,700 Hold on. What did you see? 789 00:30:03,700 --> 00:30:06,260 That thing is called because I don't know. 790 00:30:06,260 --> 00:30:07,540 Dynamometer. 791 00:30:07,540 --> 00:30:11,580 Well, yeah, but I want to see like the actual like what is what 792 00:30:11,580 --> 00:30:14,060 what those two readings are like is one. 793 00:30:14,820 --> 00:30:17,260 Like, I don't know what the top one is versus the bottom one. 794 00:30:17,260 --> 00:30:19,620 I should have told him. 795 00:30:20,260 --> 00:30:22,940 I should have told and asked him which number we're supposed to go. 796 00:30:22,940 --> 00:30:24,820 Yeah, that would have been nice. 797 00:30:24,820 --> 00:30:26,020 I guess I could. 798 00:30:26,020 --> 00:30:26,620 Is it? 799 00:30:27,740 --> 00:30:29,420 I don't know if he's got his phone. 800 00:30:29,420 --> 00:30:31,980 Is it the top or bottom? 801 00:30:31,980 --> 00:30:36,780 Dorita Jamar and Preston scale hand grip dynamometer. 802 00:30:37,620 --> 00:30:39,860 Simply squeeze the handle with maximum force. 803 00:30:40,100 --> 00:30:42,860 Yeah. And the needle on the gauge will indicate your grip strength. 804 00:30:42,980 --> 00:30:45,100 I know, but what's for a kilogram? 805 00:30:45,100 --> 00:30:47,260 I know one of those is pounds and one's kilograms. 806 00:30:47,300 --> 00:30:51,260 Oh, well, but we don't do anything in the U.S. 807 00:30:51,260 --> 00:30:52,940 in kilograms, which would be the bigger. 808 00:30:52,940 --> 00:30:54,380 Now, the outside one is kilograms. 809 00:30:54,380 --> 00:30:55,580 It says right there. 810 00:30:55,580 --> 00:30:58,540 Now you'll see reading it properly with pounds per square. 811 00:30:58,780 --> 00:30:59,780 Oh, the outside's kilograms. 812 00:30:59,780 --> 00:31:02,420 So we see inside. 813 00:31:03,620 --> 00:31:05,260 This is already a 30 minute episode. 814 00:31:07,260 --> 00:31:08,940 We still have one test left to do. 815 00:31:08,940 --> 00:31:10,300 Wait, we got to do it again. 816 00:31:10,300 --> 00:31:11,980 I know. OK. 817 00:31:11,980 --> 00:31:13,700 Quickly, because we do pounds, right? 818 00:31:13,700 --> 00:31:15,220 Yeah. So read the inside number. 819 00:31:15,220 --> 00:31:17,700 OK. All right. Sorry, folks. 820 00:31:18,380 --> 00:31:20,140 Here we go again. Ready? 821 00:31:20,140 --> 00:31:22,420 That's funny. Oh, kilograms. 822 00:31:23,060 --> 00:31:24,060 It says right there on top. 823 00:31:24,060 --> 00:31:25,060 It does on top. 824 00:31:26,220 --> 00:31:28,260 Kilograms of force. 825 00:31:28,260 --> 00:31:29,900 Hounds of force. 826 00:31:29,900 --> 00:31:32,260 Oh, yeah. That'd be right. OK. 827 00:31:32,260 --> 00:31:33,540 OK. Ninety eight. 828 00:31:33,540 --> 00:31:35,300 OK. So that's higher. 829 00:31:35,300 --> 00:31:36,140 This says OK. 830 00:31:36,140 --> 00:31:38,660 And their 40 should be about 60 to 70 pounds. 831 00:31:40,220 --> 00:31:41,780 So I'm above average. 832 00:31:41,780 --> 00:31:43,300 We knew this. 833 00:31:43,300 --> 00:31:44,300 We know this about you. 834 00:31:44,300 --> 00:31:45,100 Do I need this? 835 00:31:45,100 --> 00:31:47,620 And all the ways to the left. 836 00:31:47,620 --> 00:31:49,420 Eighty five. Damn. 837 00:31:49,420 --> 00:31:51,380 OK. All right. 838 00:31:51,380 --> 00:31:52,620 Now you go. 839 00:31:52,620 --> 00:31:54,300 Jiminy Christmas. 840 00:31:54,300 --> 00:31:55,700 We're not standing up for this. 841 00:31:55,700 --> 00:31:57,700 This is fun. Yeah, no, you can just do this one seated. 842 00:31:57,700 --> 00:31:59,700 It's fine. We'll just know that I'm double you anyways. 843 00:32:00,180 --> 00:32:01,980 But here, let's see what percentile do you come out? 844 00:32:05,180 --> 00:32:09,020 80. Oh, see, you're still like 100 percentile then too. 845 00:32:09,060 --> 00:32:11,460 Well, you're above 90. Ninety is 72. 846 00:32:12,100 --> 00:32:14,260 OK. So look at you. 847 00:32:14,580 --> 00:32:16,940 Left hand. OK. Left hand. 848 00:32:16,940 --> 00:32:20,500 60. What? Five? 849 00:32:21,340 --> 00:32:23,380 Yeah. 65. 850 00:32:23,980 --> 00:32:25,500 Seventy fifth percentile in your left. 851 00:32:25,500 --> 00:32:26,980 OK. See, now we're good. 852 00:32:26,980 --> 00:32:28,860 Allen Allen. Here we go. Your turn. 853 00:32:30,140 --> 00:32:32,620 This should be numbered. 854 00:32:32,620 --> 00:32:34,740 Like this isn't labeled pounds. 855 00:32:35,740 --> 00:32:36,980 We're doing this live, folks. 856 00:32:36,980 --> 00:32:39,580 Oh, we need to get it together. 857 00:32:39,940 --> 00:32:42,300 OK. We got Allen here now. 858 00:32:42,300 --> 00:32:44,660 Where's my mail chart? 859 00:32:44,660 --> 00:32:48,340 What is it? The grunting is extra bonus points. 860 00:32:49,580 --> 00:32:52,020 What do we got? 120. 861 00:32:52,500 --> 00:32:54,220 Yeah, you're over 100 percent. 862 00:32:54,220 --> 00:32:57,180 Then too. OK. Way to go. 863 00:32:58,140 --> 00:32:59,820 One is pounds and the other is kilo. 864 00:32:59,820 --> 00:33:02,260 Yeah, we know we're figuring that out now. 865 00:33:03,020 --> 00:33:05,300 You probably use your right hand a lot more than you use your left hand. 866 00:33:09,580 --> 00:33:12,100 OK. And then so would you say that one was? 867 00:33:12,100 --> 00:33:14,060 Yeah. So like 70. 868 00:33:14,060 --> 00:33:15,460 Yeah, that's like 75th. 869 00:33:15,460 --> 00:33:16,940 OK. That's good. 870 00:33:16,940 --> 00:33:18,660 Now, OK, that's all we got it. 871 00:33:18,660 --> 00:33:20,060 Then we're good. 872 00:33:20,060 --> 00:33:23,860 Anyways, weaker grip strength is linked to a higher risk of cardiovascular disease, 873 00:33:23,860 --> 00:33:26,700 reduced muscle mass and early mortality. 874 00:33:27,340 --> 00:33:31,220 Strengthening your grip and muscles overall can improve daily functionality 875 00:33:31,220 --> 00:33:33,940 and lower health risk. How do you strengthen your grip, Sarah? 876 00:33:34,420 --> 00:33:39,100 I mean, that's what's kind of interesting is I'm like, I'm surprised that that's like, 877 00:33:39,100 --> 00:33:40,580 OK, so these are pounds. 878 00:33:40,580 --> 00:33:43,020 So, yes, so we actually did good. 879 00:33:43,700 --> 00:33:45,260 Pounds. That was a journey. 880 00:33:45,260 --> 00:33:46,740 That was a journey. 881 00:33:46,740 --> 00:33:48,660 I mean, like the dial. 882 00:33:48,660 --> 00:33:51,620 It didn't work. It was really an emotional like it was an emotional. 883 00:33:51,620 --> 00:33:52,940 I found such a failure. 884 00:33:52,940 --> 00:33:54,540 I thought you were going to cry. 885 00:33:54,540 --> 00:33:56,900 It was like, that can't be right. 886 00:33:56,900 --> 00:33:59,100 You saw that competitive side come out, didn't you? 887 00:33:59,500 --> 00:34:02,940 OK, so how do you strengthen your grip? 888 00:34:02,940 --> 00:34:07,100 I mean, of course, you're going to have those things where, you know, they have 889 00:34:07,100 --> 00:34:09,820 you've seen those like spring loaded like things. 890 00:34:09,820 --> 00:34:14,220 So like you can do things with, you know, weighted balls and stuff that you can grip. 891 00:34:14,220 --> 00:34:17,900 But I mean, honestly, like if you just learn how to strength train 892 00:34:17,900 --> 00:34:23,460 and you're putting heavy dumbbells in your hands to do things, 893 00:34:23,820 --> 00:34:28,020 then you're going to be not only building your grip strength, 894 00:34:28,180 --> 00:34:31,980 but you're going to be putting load on the muscles of the movements that you're doing. 895 00:34:31,980 --> 00:34:36,700 So I'm a huge fan of like multifunctional movements. 896 00:34:36,700 --> 00:34:39,580 Right. I mean, you want to try to get as much 897 00:34:39,580 --> 00:34:41,820 bang for your buck if you're going to put the time in your workout. 898 00:34:41,820 --> 00:34:44,260 So to me, it seems a little training. 899 00:34:44,460 --> 00:34:47,180 It seems a little silly that you would sit there with now. 900 00:34:47,180 --> 00:34:50,620 If that's all you can do to start and you have to start somewhere. Fine. Right. 901 00:34:50,780 --> 00:34:54,740 But I definitely think you would get a better investment for your time 902 00:34:54,740 --> 00:34:56,620 if you would just do lift heavy. 903 00:34:56,620 --> 00:34:57,980 Let's hurry here first, folks. 904 00:34:57,980 --> 00:35:01,740 Lift heavy, do your dumbbells like and that's one benefit. 905 00:35:02,020 --> 00:35:06,060 That would be one benefit then to like doing alternative exercises, 906 00:35:06,060 --> 00:35:11,580 using dumbbells and then getting that into your mix versus just always doing the barbell. 907 00:35:12,380 --> 00:35:15,820 Right. Because if you're doing squats with a dumbbell, 908 00:35:15,820 --> 00:35:19,420 you're holding that in your hands versus if you're doing squats with a barbell, 909 00:35:19,420 --> 00:35:21,380 it's just resting on your shoulders. 910 00:35:21,380 --> 00:35:23,100 And there's pros and cons to both. 911 00:35:23,100 --> 00:35:26,380 But making sure that you're using different modalities 912 00:35:26,380 --> 00:35:28,900 when you're in the weight room to kind of mix things up a little bit. 913 00:35:28,900 --> 00:35:30,900 So you get that overall benefit. Bam. 914 00:35:30,900 --> 00:35:34,020 All right. One more, right? This one's going to humble me. 915 00:35:34,020 --> 00:35:37,380 OK, for sure. I don't know where you're at. 916 00:35:37,540 --> 00:35:40,380 I will find out this particular. 917 00:35:40,380 --> 00:35:42,020 It's the push up test. 918 00:35:42,020 --> 00:35:45,540 Oh, OK. Go ahead. 919 00:35:46,260 --> 00:35:48,620 I mean, what is about what is about what am I doing? 920 00:35:48,620 --> 00:35:50,900 Get into a standard push up position. 921 00:35:50,900 --> 00:35:53,980 Knees are OK for modifications. Hey. 922 00:35:55,100 --> 00:35:59,300 And perform as many push ups as you can without stopping with proper form. 923 00:36:00,220 --> 00:36:02,700 Well, then your knees are on the ground if it's proper form. 924 00:36:02,700 --> 00:36:07,180 Well, I mean, if we want to be technical, you I know you like to be technical. 925 00:36:07,580 --> 00:36:09,380 Well, I like to go by the book. 926 00:36:09,380 --> 00:36:10,580 OK, well, go by the book. 927 00:36:10,580 --> 00:36:13,060 Technically, many push ups as you can. 928 00:36:13,060 --> 00:36:15,420 I can probably do like three if even. 929 00:36:15,420 --> 00:36:16,940 What's my number I'm going for? 930 00:36:16,940 --> 00:36:19,260 It's just OK here. Hold on. 931 00:36:19,900 --> 00:36:22,980 OK, so with that, we're going to take just a quick little ad break. 932 00:36:25,900 --> 00:36:29,300 Follow us on X, formerly known as Twitter at natural fit coach. 933 00:36:29,300 --> 00:36:30,500 All right, we're back. 934 00:36:30,500 --> 00:36:36,900 Averages vary, but women in their 40s should aim for about eight to 14 repetitions. 935 00:36:36,900 --> 00:36:40,380 Oh, there's no way modified 15 to 20. 936 00:36:41,220 --> 00:36:43,780 I could probably 15 to 20 if I'm on my knees. 937 00:36:44,260 --> 00:36:46,780 But here's the deal. 938 00:36:46,780 --> 00:36:51,660 Like we've already talked about this in the last season. 939 00:36:52,380 --> 00:36:56,860 But if you have implants, they don't have you do a lot of chest work. 940 00:36:56,860 --> 00:37:00,820 And you could I mean, you can you can train your muscles. 941 00:37:00,820 --> 00:37:04,500 But like at the very beginning, they're like, they don't want you to do that. 942 00:37:04,500 --> 00:37:06,660 Right. Is your healing, recovering and all the things. 943 00:37:06,660 --> 00:37:12,300 So I just got out of habit of choosing to do like a lot of chest exercises. 944 00:37:12,300 --> 00:37:14,780 It's your implants are by no means new. 945 00:37:14,780 --> 00:37:17,540 No, they're like they're like 12 years old. 946 00:37:17,540 --> 00:37:19,020 They're like geriatric. 947 00:37:19,020 --> 00:37:22,700 They're they're about probably at the point where many people would say 948 00:37:22,700 --> 00:37:24,420 they need to do a lot of chest work. 949 00:37:24,420 --> 00:37:27,820 Probably at the point where many people would say they need to be like replaced. 950 00:37:27,820 --> 00:37:31,740 Right. But yeah, should probably are. 951 00:37:31,740 --> 00:37:34,180 They're probably what's going on with like my neck and shoulder and stuff. 952 00:37:34,180 --> 00:37:37,700 I'm just all jacked up because I've got. 953 00:37:37,700 --> 00:37:38,900 So are you not going to do them? 954 00:37:38,900 --> 00:37:41,180 I will do them. They're not going to be pretty. 955 00:37:41,180 --> 00:37:45,020 I listen. I can maybe do to also. 956 00:37:45,820 --> 00:37:49,820 I don't know, because I probably wants to see how I can actually do full. 957 00:37:49,820 --> 00:37:51,180 I know I can't do very many full. 958 00:37:51,180 --> 00:37:52,500 I think I could do that. 959 00:37:52,500 --> 00:37:54,340 The modified ones. OK. 960 00:37:54,340 --> 00:37:57,580 But I hate doing that, because that's also not a real push up. 961 00:37:57,580 --> 00:37:58,540 What am I going to do? 962 00:37:58,540 --> 00:38:00,220 I don't see you against you, babe. 963 00:38:00,220 --> 00:38:03,460 Either. What's going to help you sleep tonight? 964 00:38:03,860 --> 00:38:05,940 You know, OK, here's what I'm going to do. 965 00:38:05,940 --> 00:38:08,580 I'm going to do regular ones just to see. 966 00:38:09,580 --> 00:38:11,620 And then you go. 967 00:38:11,620 --> 00:38:15,060 This is a judgment free zone like it's I'm going to do the modified one. 968 00:38:15,060 --> 00:38:17,660 It's fine. Whatever you can do is fine. 969 00:38:17,660 --> 00:38:21,420 I like this because I know this is one. 970 00:38:21,420 --> 00:38:24,220 This is definitely one exercise that there's like. 971 00:38:27,860 --> 00:38:30,540 Careful, don't pop them, babies. 972 00:38:35,140 --> 00:38:36,140 Come on. 973 00:38:36,140 --> 00:38:38,740 OK, I don't know. Oh, no. 974 00:38:39,860 --> 00:38:41,740 I don't know if that's proper form. 975 00:38:41,740 --> 00:38:44,180 It's not. I can't get up. 976 00:38:45,540 --> 00:38:47,380 I know I don't even have to break. 977 00:38:47,380 --> 00:38:49,660 Oh, this is comical. 978 00:38:49,660 --> 00:38:51,740 What are you doing? 979 00:38:52,260 --> 00:38:54,500 She's just flopping around on the floor. 980 00:38:59,140 --> 00:39:01,580 She's going to make me edit this whole end part out. 981 00:39:01,580 --> 00:39:03,980 I can't. I can do an elevated one. 982 00:39:04,380 --> 00:39:05,740 All right. But you do it. 983 00:39:05,740 --> 00:39:07,820 Now you go. I'm zero. Fine. 984 00:39:08,380 --> 00:39:10,300 I failed that one. I'm fine with it. 985 00:39:10,300 --> 00:39:12,140 I knew that was going to go poorly. 986 00:39:12,140 --> 00:39:15,020 It's fine. Yeah, you're trying to flop around on the ground. 987 00:39:15,020 --> 00:39:19,620 And you'll see how it feels, how quickly it happens. 988 00:39:20,020 --> 00:39:22,220 You have to start up where you're supposed to. 989 00:39:23,300 --> 00:39:25,180 I mean, you're supposed to start like a plank position. 990 00:39:25,180 --> 00:39:30,500 Go down. Oh, one, two, three, 991 00:39:31,300 --> 00:39:33,780 or she got it. Go, go, go. 992 00:39:35,100 --> 00:39:37,740 Oh, oh, oh, oh. 993 00:39:39,060 --> 00:39:41,620 There you go. Hey, nice job. 994 00:39:41,620 --> 00:39:43,740 Or you dig it for. 995 00:39:43,740 --> 00:39:46,260 Good work. Sweating. 996 00:39:46,260 --> 00:39:48,740 No, those are not my favorite. 997 00:39:48,780 --> 00:39:50,700 No, they're not mine either. 998 00:39:50,700 --> 00:39:53,500 I had like my hands up on a bench. I could do those. 999 00:39:54,100 --> 00:39:55,500 Do you want to try it modified? 1000 00:39:55,500 --> 00:39:57,900 Not really. I kind of flopped on those two. 1001 00:39:58,340 --> 00:39:59,820 I'm going to count this. 1002 00:39:59,820 --> 00:40:03,260 OK, I got some kind of I'm just getting on my Apple watch. 1003 00:40:03,300 --> 00:40:06,980 I surpassed some sort of daily movement. 1004 00:40:07,300 --> 00:40:09,420 Like, oh, my goodness. 1005 00:40:09,420 --> 00:40:11,540 I don't know what that was, but I'll take it. 1006 00:40:11,540 --> 00:40:14,220 It's like your heart rate just jumped. Yeah. 1007 00:40:14,220 --> 00:40:15,100 Is everything OK? 1008 00:40:15,100 --> 00:40:18,180 OK, so low upper body strength may indicate weaker 1009 00:40:18,180 --> 00:40:20,220 overall muscle mass and endurance studies. 1010 00:40:20,540 --> 00:40:23,940 Studies suggest that the ability to do 10 plus push ups 1011 00:40:23,940 --> 00:40:26,420 is associated with lowered risk of heart disease 1012 00:40:26,820 --> 00:40:28,260 and better overall fitness. 1013 00:40:28,260 --> 00:40:30,580 So failed. You're going to die. 1014 00:40:32,500 --> 00:40:34,740 That was fun. That was fun. 1015 00:40:35,660 --> 00:40:37,020 I'll take three out of four. 1016 00:40:37,020 --> 00:40:39,060 I could do for I think I'll train for it. 1017 00:40:39,060 --> 00:40:41,780 I think overall, we both did just fine. 1018 00:40:41,780 --> 00:40:43,340 Yeah, that's fun. 1019 00:40:43,340 --> 00:40:45,220 I like these kind of tests. I do, too. 1020 00:40:45,220 --> 00:40:46,620 Entertaining. 1021 00:40:46,620 --> 00:40:50,020 I'm glad we were able to do those live. 1022 00:40:50,260 --> 00:40:51,780 We made it and on air. 1023 00:40:51,780 --> 00:40:54,300 And so, you know, at the end of the day, do it for yourself. 1024 00:40:54,700 --> 00:40:58,580 Yeah. When you think about longevity, it's not it's not just about living longer. 1025 00:40:58,580 --> 00:41:00,740 It's about living well, living well. 1026 00:41:01,020 --> 00:41:06,700 Yeah. So if someone wanted to find like the grid for all of their ranges, 1027 00:41:06,700 --> 00:41:10,220 like did you do a specific search to find that or how did you? 1028 00:41:10,260 --> 00:41:15,580 Well, I actually went through a series because there's there are several different tests. 1029 00:41:15,900 --> 00:41:18,460 There's one where you like walk a mile and measure. 1030 00:41:18,460 --> 00:41:19,420 I'm going to do that. 1031 00:41:19,420 --> 00:41:22,700 Measure your stride or speed and all that. 1032 00:41:23,260 --> 00:41:26,740 I just found the one that I thought was going to work best for us here. 1033 00:41:26,740 --> 00:41:27,740 Able to do it here. 1034 00:41:27,740 --> 00:41:29,860 But there there are a lot of different ones. 1035 00:41:29,860 --> 00:41:31,900 So you could probably just Google like longevity tests. 1036 00:41:31,900 --> 00:41:32,900 You could. Yeah. 1037 00:41:32,900 --> 00:41:35,980 Yeah. See, come up with a bunch of them and put yourself through it. 1038 00:41:35,980 --> 00:41:39,580 You see where you score and what you think and kind of go from there. 1039 00:41:39,580 --> 00:41:42,100 So fun. It's good. 1040 00:41:42,420 --> 00:41:46,500 I like it. It's a good it's a good check on where you're at compared to people. 1041 00:41:46,500 --> 00:41:47,820 And you're like, yeah, right. 1042 00:41:47,820 --> 00:41:51,340 I mean, yeah, I mean, I think just even the sit and stand test, 1043 00:41:51,340 --> 00:41:53,180 that sounds like something so simple. 1044 00:41:53,180 --> 00:41:56,860 But when you actually go to do it, you know, if you realize like, oh, shit, 1045 00:41:56,860 --> 00:41:59,820 I can't sit down and get up without using my hands. 1046 00:41:59,820 --> 00:42:01,820 Yeah, because I mean, that's mobility, that's strength. 1047 00:42:01,820 --> 00:42:04,180 That's a whole bunch of different things that. 1048 00:42:04,180 --> 00:42:05,620 Yeah. Yeah. 1049 00:42:05,620 --> 00:42:08,660 Every now and then there's an account that like keeps popping up on social media 1050 00:42:08,660 --> 00:42:10,420 that they'll do like, 1051 00:42:10,740 --> 00:42:14,820 you know, mobility tests like once a week, like with all their staff, you know, 1052 00:42:14,820 --> 00:42:18,420 and they'll find different mobility challenges and things that are kind of similar to that. 1053 00:42:19,020 --> 00:42:22,700 And I did pick up on that one once this last summer. 1054 00:42:23,220 --> 00:42:26,060 But the high schoolers like, here, let's see, let's see how we can do this. 1055 00:42:26,060 --> 00:42:30,380 How mobile we are like, yeah, you talked about earlier, like before we went live, 1056 00:42:30,380 --> 00:42:34,660 doing, you know, just the deep squat, like the toddler stance, right? 1057 00:42:34,660 --> 00:42:37,540 Where it's like you're flat footed and your butt's all the way down, like 1058 00:42:37,940 --> 00:42:40,060 toddlers do and they're playing with toys and stuff. 1059 00:42:40,060 --> 00:42:44,180 Yeah. And I do feel like that's another good one for adults, 1060 00:42:44,180 --> 00:42:46,220 especially if you're super sedentary. 1061 00:42:46,220 --> 00:42:48,900 Yeah. If not rolling up on your toes. 1062 00:42:49,340 --> 00:42:50,340 Can you really get flat? 1063 00:42:50,340 --> 00:42:53,220 Like, what's your ability in your ankles and your hips and your knees? 1064 00:42:53,220 --> 00:42:55,260 And can you get down? 1065 00:42:55,260 --> 00:42:59,740 Because the younger you are, you know, we're obviously we're not getting any younger. 1066 00:42:59,740 --> 00:43:03,060 So the more you can do now, it's going to be easier to start now 1067 00:43:03,060 --> 00:43:08,180 than it is going to be to like try to make up for this in your 60s and 70s. 1068 00:43:08,180 --> 00:43:11,260 Like by then. Yeah, I mean, I'm a huge fan of like 1069 00:43:11,660 --> 00:43:13,180 working that stuff into your lifestyle. 1070 00:43:13,180 --> 00:43:16,500 Like those are not like you don't have to go to the gym to do that stuff. 1071 00:43:16,500 --> 00:43:18,900 No. But you know, like get on the floor. 1072 00:43:18,900 --> 00:43:22,460 You know, the main thing, you know, it doesn't have to be a workout. 1073 00:43:22,460 --> 00:43:24,180 Just get on the floor. Yep. 1074 00:43:24,180 --> 00:43:27,660 And then have to stand up using each side like ten times or whatever. 1075 00:43:27,660 --> 00:43:31,340 Like getting yourself up and down and moving that full range of motion 1076 00:43:31,340 --> 00:43:34,740 because our culture, we're sitting in chairs a lot 1077 00:43:35,220 --> 00:43:37,820 and you're not having to use that, you know, right. 1078 00:43:37,820 --> 00:43:39,180 Getting down nice and low. 1079 00:43:39,180 --> 00:43:44,460 And I think it was Lil Jon who said bend over to the front and touch your toes. Yeah. 1080 00:43:45,180 --> 00:43:47,820 Do it. Do it. 1081 00:43:47,820 --> 00:43:50,100 Have you ever seen the videos like compilation videos 1082 00:43:50,100 --> 00:43:54,900 where they talk about like, why is everyone in their like 30s and 40s? 1083 00:43:54,900 --> 00:43:57,820 With their arms up in the air. 1084 00:43:57,820 --> 00:44:02,220 And then they went through, they went through like they played all the songs back to back. 1085 00:44:02,220 --> 00:44:02,740 That's all we know. 1086 00:44:02,740 --> 00:44:04,460 They're your hands in the air. 1087 00:44:04,460 --> 00:44:06,980 It's like, that's what we do, man. 1088 00:44:06,980 --> 00:44:10,980 No, no. 1089 00:44:10,980 --> 00:44:12,620 All right, let's wrap this up. 1090 00:44:12,620 --> 00:44:13,820 This is a long episode. OK. 1091 00:44:13,820 --> 00:44:15,380 Five minutes. That's good. 1092 00:44:15,380 --> 00:44:18,340 Test out your own longevity and let us know how it goes. 1093 00:44:18,340 --> 00:44:20,900 Yeah. Until next time. Bye. 1094 00:44:22,340 --> 00:44:23,300 Thanks for listening. 1095 00:44:23,300 --> 00:44:26,180 Be sure to head over to our Instagram at Nacho Fitness Coach 1096 00:44:26,180 --> 00:44:27,900 and let us know how you feel about the topic. 1097 00:44:27,900 --> 00:44:29,500 Do you love it or hate it? 1098 00:44:29,500 --> 00:44:32,940 Also, don't forget to hit that subscribe or follow button wherever you're listening. 1099 00:44:32,940 --> 00:44:35,740 And if you like our podcast, leave us a rating. See you next time. 1100 00:44:35,740 --> 00:44:52,740 You've been listening to Ufany Innovatives Sonified.