WEBVTT 00:00:00.140 --> 00:00:02.919 Welcome to Nacho Fitness Coach. The podcast where 00:00:02.919 --> 00:00:05.120 fitness is technically the topic, but let's be 00:00:05.120 --> 00:00:07.639 honest, we get distracted. I'm Sarah, the fitness 00:00:07.639 --> 00:00:10.019 expert who actually understands this stuff. And 00:00:10.019 --> 00:00:12.160 I'm Kaylee, the beginner who thinks Bulgarian 00:00:12.160 --> 00:00:14.740 split squats are a hate crime. Every week we 00:00:14.740 --> 00:00:16.920 break down fitness myths, call internet nonsense, 00:00:17.039 --> 00:00:19.949 and try to make sense of the chaos. while also 00:00:19.949 --> 00:00:22.429 going off on tangents, making bad jokes, and 00:00:22.429 --> 00:00:24.670 questioning our life choices. If you're looking 00:00:24.670 --> 00:00:27.230 for expert advice with a side of whatever Kaylee 00:00:27.230 --> 00:00:29.250 does here, or just need a podcast that makes 00:00:29.250 --> 00:00:31.250 you feel better about your own fitness journey, 00:00:31.489 --> 00:00:34.130 you're in the right place. All right, let's do 00:00:34.130 --> 00:00:39.210 this. Or, you know, talk about doing this. So 00:00:39.210 --> 00:00:40.990 today I told my husband a joke about protein 00:00:40.990 --> 00:00:43.250 shakes, but he didn't laugh. I guess it went 00:00:43.250 --> 00:00:55.750 way over his head. that was a good one oh have 00:00:55.750 --> 00:00:59.490 we talked about doc talk no that oh my gosh it 00:00:59.490 --> 00:01:01.710 is seriously like one of my favorites so coach 00:01:01.710 --> 00:01:05.290 um lyle he's a big like softball baseball guy 00:01:05.290 --> 00:01:08.209 that i follow for kind of that side of my life 00:01:08.209 --> 00:01:12.390 and um him and his brother they do basically 00:01:13.120 --> 00:01:16.540 a dad jokes kind of like channel and that's what 00:01:16.540 --> 00:01:21.519 i asked real oh my gosh and like they are so 00:01:21.519 --> 00:01:25.659 funny and it's called doc talk like doc talk 00:01:25.659 --> 00:01:29.900 because they sit out like on a dock by on a lake 00:01:29.900 --> 00:01:32.140 and it's kind of oh yeah you've sent me some 00:01:32.140 --> 00:01:36.599 of those oh my gosh they are so Funny. And so 00:01:36.599 --> 00:01:38.480 anyways, if you're looking for a good laugh, 00:01:38.640 --> 00:01:40.519 I mean, I feel like every day is what gives me 00:01:40.519 --> 00:01:42.959 like a really good smile because they come up 00:01:42.959 --> 00:01:45.719 some really good ones. They do. They are funny. 00:01:45.799 --> 00:01:48.120 So that was a good one. I like that. Thank you. 00:01:48.159 --> 00:01:51.620 Way to go. All right. So we are don't have chairs. 00:01:52.200 --> 00:01:55.680 No. Got rid of our pink chairs. Well, I mean, 00:01:55.700 --> 00:01:57.879 they're right here because we're probably going 00:01:57.879 --> 00:02:00.260 to need them still. So we're going to do this 00:02:00.260 --> 00:02:03.219 episode while doing a wall sit. Oh, this will 00:02:03.219 --> 00:02:04.579 be fun. I thought this would be a good way for 00:02:04.579 --> 00:02:06.400 you to redeem yourself from the push -up fiasco. 00:02:06.400 --> 00:02:11.340 I'm sorry. I'm lost. Listen, push -ups need some 00:02:11.340 --> 00:02:13.039 work for me. There's no doubt about that. I mean, 00:02:13.139 --> 00:02:15.300 I literally have not consistently done push -ups 00:02:15.300 --> 00:02:19.120 in like 13 years probably. That's all right. 00:02:19.180 --> 00:02:21.680 And so we looked up. I didn't know what the average 00:02:21.680 --> 00:02:26.500 wall sit time is. Yeah. Wall sits are horrendous. 00:02:26.560 --> 00:02:29.319 Yeah, they're not fun. It's awful. Is it 30 to 00:02:29.319 --> 00:02:32.599 60 seconds? Three sets? Yeah. We're just going 00:02:32.599 --> 00:02:34.340 to go for one long set though, right? And you'll 00:02:34.340 --> 00:02:37.240 see how it goes. Okay. But what are the rules? 00:02:37.400 --> 00:02:39.860 Do we have rules? I don't know. I think if we 00:02:39.860 --> 00:02:41.060 would have planned ahead, it would have been 00:02:41.060 --> 00:02:43.159 a good, like if I lose, I have to eat a can of 00:02:43.159 --> 00:02:46.419 mushrooms. Oh, not a bet. I'm just saying like 00:02:46.419 --> 00:02:50.199 a wall sits, not a wall sit. And I mean, people 00:02:50.199 --> 00:02:51.719 will have variations. Oh, you're saying like, 00:02:51.740 --> 00:02:54.939 what do we have to be doing? Yeah. So typically 00:02:54.939 --> 00:02:59.000 your wall sets are, you've got to be parallel. 00:02:59.259 --> 00:03:02.789 Right. Your thighs to the floor. You know, you've 00:03:02.789 --> 00:03:05.389 got to be parallel to the floor. And then oftentimes 00:03:05.389 --> 00:03:07.270 they will say you can't put your hands like on 00:03:07.270 --> 00:03:10.310 your knees. Oh. You know, so you've got to have 00:03:10.310 --> 00:03:13.870 your hands like. I'm already getting sore. Good 00:03:13.870 --> 00:03:17.469 Lord. This is not going to. I am going to get 00:03:17.469 --> 00:03:21.330 to redeem myself maybe on this one. Okay, so 00:03:21.330 --> 00:03:23.710 we're going to do it. Alan's getting in on this 00:03:23.710 --> 00:03:27.550 too. Oh, yes. Okay. Do you think this carpet's 00:03:27.550 --> 00:03:30.740 going to slide? All right, are we ready? Three. 00:03:31.139 --> 00:03:33.180 I really also don't want to scrape up our newly 00:03:33.180 --> 00:03:37.900 painted walls either. Okay, there we go. Ellen, 00:03:37.979 --> 00:03:40.060 you've got to be like this, though. What? Yeah, 00:03:40.319 --> 00:03:42.319 it's a wall. You've got to sit against the wall. 00:03:42.319 --> 00:03:46.520 Oh, no, this is so hard. You've got to sit against 00:03:46.520 --> 00:03:49.280 the wall. Oh, now you already put your hand on 00:03:49.280 --> 00:03:53.539 the chair. I'm still getting into position. Don't 00:03:53.539 --> 00:04:00.039 hurt yourself. Ah, there he goes. the videos 00:04:00.039 --> 00:04:08.500 of this because that facial expression. He's 00:04:08.500 --> 00:04:14.520 like, what am I doing here with my hands? There 00:04:14.520 --> 00:04:17.600 should be a toilet under me is what I feel like. 00:04:17.819 --> 00:04:20.199 Oh, this hurts so bad. Did anyone actually ever 00:04:20.199 --> 00:04:23.639 even start a timer to see how long we're going 00:04:23.639 --> 00:04:27.180 for? So what are we going to do? I'm not okay. 00:04:30.530 --> 00:04:35.189 Ellen's out. I'm done. I could have done a little 00:04:35.189 --> 00:04:41.589 bit longer. Oh, my goodness. You guys. Okay, 00:04:41.709 --> 00:04:44.470 well, I won. See, I did get a chance to redeem 00:04:44.470 --> 00:04:47.189 myself a little bit. I was like, what, 20 seconds? 00:04:47.750 --> 00:04:49.889 No, it was probably longer than that. I bet you 00:04:49.889 --> 00:04:52.269 we each got to a minute. Oh, my God. Don't you 00:04:52.269 --> 00:04:57.160 think? No. All right. Alan's not getting up off 00:04:57.160 --> 00:05:00.819 the floor. Nope. I am producing from down here. 00:05:01.800 --> 00:05:05.779 Just bring the microphone down. Are we going 00:05:05.779 --> 00:05:08.019 to do three sets? No. What? Oh, you're done. 00:05:08.399 --> 00:05:15.819 Oh. That was fun. Oh. Those were totally terrible. 00:05:16.740 --> 00:05:20.019 That is, wow. You know what? For as much as you 00:05:20.019 --> 00:05:23.500 made fun of me for the push -up situation, now 00:05:23.500 --> 00:05:26.060 I can make fun of you for this. But you know 00:05:26.060 --> 00:05:28.300 what? I would much rather have strong legs than 00:05:28.300 --> 00:05:30.259 worry about having a strong chest for a push 00:05:30.259 --> 00:05:31.439 -up challenge. Well, you don't know. What if 00:05:31.439 --> 00:05:34.220 you need to lift up a car? Because it's on top 00:05:34.220 --> 00:05:35.879 of your kid. You know what I mean? Then you're 00:05:35.879 --> 00:05:40.079 going to wish you had done more push -ups. I'm 00:05:40.079 --> 00:05:41.779 just saying, you never know what's going to come 00:05:41.779 --> 00:05:43.779 along in life. Are you lifting or pushing the 00:05:43.779 --> 00:05:46.779 car? You need upper body strength to lift a car. 00:05:46.899 --> 00:05:49.160 But you're not lifting it with your, like, chest 00:05:49.160 --> 00:05:52.079 if you're trying to actually, like, lift it. 00:05:52.379 --> 00:05:53.980 I have never lifted a car before, so I don't 00:05:53.980 --> 00:05:58.060 know. Oh, my. I'm trying to catch my breath. 00:06:00.300 --> 00:06:03.120 Quit talking to me. We need a minute. Where is 00:06:03.120 --> 00:06:05.279 that, like, jeopardy? Can we take an ad break? 00:06:09.259 --> 00:06:11.199 Well, Anne, I'm, like, chugging this. Is your 00:06:11.199 --> 00:06:13.699 heart rate up, too? Yeah, let me see. Really? 00:06:14.300 --> 00:06:17.639 Okay. We actually haven't done a good steps challenge 00:06:17.639 --> 00:06:19.259 in a while. What are your steps at for today? 00:06:20.180 --> 00:06:22.829 I don't know how to find my heart rate. It's 00:06:22.829 --> 00:06:27.209 under the health app, right? Yeah, I think so. 00:06:27.329 --> 00:06:31.029 Heart rate. Measuring. Let's see. You are out 00:06:31.029 --> 00:06:37.949 of breath. What is going on? Geez. 103. Are you 00:06:37.949 --> 00:06:43.089 serious? No. Really? Yeah. But also drinking 00:06:43.089 --> 00:06:47.449 an energy drink. What? Mine nine minutes ago 00:06:47.449 --> 00:06:50.189 was 69 beats per minute. So right before we got 00:06:50.189 --> 00:06:52.250 started in this whole situation, now it's 71. 00:06:53.189 --> 00:06:58.990 It's the same. And yours jumped up to 103. Oh, 00:06:58.990 --> 00:07:02.269 no, wait. Now it's 108. Mine's back to 67, 69. 00:07:02.870 --> 00:07:06.930 So I literally had zero change in my heart rate. 00:07:06.990 --> 00:07:16.800 107. Jeez. Should we try it again? Can. Do you 00:07:16.800 --> 00:07:18.480 want to go again? Like actually like watch our 00:07:18.480 --> 00:07:20.459 heart rates? Keep it life. Let's do it again. 00:07:21.980 --> 00:07:23.560 Let's see what it does. Alan, you're exempt. 00:07:24.160 --> 00:07:28.259 But look what I know. I see my black jeans got 00:07:28.259 --> 00:07:32.259 on the wall. Oh, that's okay. I knew it was going 00:07:32.259 --> 00:07:35.579 to rub. We can always repaint. No, I'm not doing 00:07:35.579 --> 00:07:38.379 that again. Absolutely not. Okay. Are you ready? 00:07:38.560 --> 00:07:42.100 Let me get my. Is it running? Okay, mine's running. 00:07:42.759 --> 00:07:46.310 Ready? Get into position. Assume the position. 00:07:46.569 --> 00:07:50.250 Uh -huh. Okay. Are we timing? Are we parallel? 00:07:50.449 --> 00:07:52.569 All right, eight minutes. So we're right at a 00:07:52.569 --> 00:07:55.610 minute. Well, right here. The timer. Eight minutes 00:07:55.610 --> 00:08:00.449 in. So my heart rate's measuring. 124. Mine's 00:08:00.449 --> 00:08:04.569 actually jumping up now, too. 99. 106. But then 00:08:04.569 --> 00:08:11.269 mine came down faster than yours. 137. 108. We 00:08:11.269 --> 00:08:19.930 might need to call an ambulance. 141. 110. 119. 00:08:22.069 --> 00:08:26.370 149. This is just like going off for a run. It's 00:08:26.370 --> 00:08:29.850 like my max heart rate. 150. Well, your max heart 00:08:29.850 --> 00:08:33.250 rate is 220 minus your age. 154. You got like 00:08:33.250 --> 00:08:39.629 182 or something. Okay, mine's measuring. I turned 00:08:39.629 --> 00:08:42.450 my watch down and so it's like restarting. 131. 00:08:42.490 --> 00:08:44.269 What did you say yours is at? That's measuring. 00:08:44.960 --> 00:08:46.759 You're breathing so hard. My legs are shaking. 00:08:47.659 --> 00:08:56.820 156. I'm going to cardiac arrest. Oh, no. Oh, 00:08:56.820 --> 00:09:05.139 I knocked it. It broke. Oh. I need to sit. Oh, 00:09:06.139 --> 00:09:10.259 my God. I got it. Here we go. I think it has 00:09:10.259 --> 00:09:13.759 more to do with the energy drink. What? Well, 00:09:13.759 --> 00:09:15.279 here. Here's the thing. What did I get up to? 00:09:15.600 --> 00:09:17.480 159? Yeah, it was pretty high, but let's actually 00:09:17.480 --> 00:09:22.039 see the two. Can I fix this? I can do this later. 00:09:22.080 --> 00:09:29.019 Pull the nail out. There we go. Oh, man. Let's 00:09:29.019 --> 00:09:31.000 see how fast they come down. Let's not do that 00:09:31.000 --> 00:09:34.039 again. 133. Here's your idea. I know. That was 00:09:34.039 --> 00:09:36.620 the dumbest idea I've ever had. Oh, poor wall. 00:09:37.460 --> 00:09:38.779 That's what I get for wearing jeans tonight. 00:09:39.120 --> 00:09:41.509 What did you do? Let me see. You see the little 00:09:41.509 --> 00:09:45.429 scuffing marks. 127. Okay. Let's see how mine 00:09:45.429 --> 00:09:48.190 is. Look, it's like alert, alert, alert. It's 00:09:48.190 --> 00:09:55.870 so mad at you. 118. 106. Okay, so with that, 00:09:55.929 --> 00:09:57.590 we're going to take just a quick little ad break. 00:09:59.950 --> 00:10:02.450 If you have something to share with us or even 00:10:02.450 --> 00:10:06.070 suggest a new topic idea, email us at nachofitnesscoach 00:10:06.070 --> 00:10:12.070 at gmail .com. Okay, we're back. So this is actually 00:10:12.070 --> 00:10:14.169 also an indicator of like your health is not 00:10:14.169 --> 00:10:16.929 only what your heart rate gets to, but then how 00:10:16.929 --> 00:10:22.429 quickly it can get back down. So it returns back 00:10:22.429 --> 00:10:29.710 to normal. 102. 92. I broke the three digit mark. 00:10:30.269 --> 00:10:38.740 95. 97. You're recovering pretty fast. Oh, my 00:10:38.740 --> 00:10:40.940 goodness. My legs were shaking. I'm going to 00:10:40.940 --> 00:10:48.059 feel that tomorrow. You were. So when I did a 00:10:48.059 --> 00:10:51.299 presentation for a local high school and did 00:10:51.299 --> 00:10:55.120 like this wellness day, and I have this presentation 00:10:55.120 --> 00:10:58.840 that I do, and I have like this master slide 00:10:58.840 --> 00:11:00.860 deck because I've got all the different talks. 00:11:00.860 --> 00:11:03.080 I've done all the different years. I have different 00:11:03.080 --> 00:11:05.679 ways that I will talk about different things 00:11:05.679 --> 00:11:09.590 depending on the audience, right? And I they 00:11:09.590 --> 00:11:12.769 didn't get to do the activity because school 00:11:12.769 --> 00:11:14.610 had them all dressed in like really nice, you 00:11:14.610 --> 00:11:17.789 know, like professional attire for like a nice 00:11:17.789 --> 00:11:20.769 business kind of like learning day. And so anyways, 00:11:21.009 --> 00:11:24.049 but I have part in one of my presentations that 00:11:24.049 --> 00:11:27.389 I will do. And the whole point ends up being, 00:11:27.509 --> 00:11:32.549 listen, when you have a busy life and a lot of 00:11:32.549 --> 00:11:34.629 demands because you go through different stages 00:11:34.629 --> 00:11:39.120 and phases that. Finding ways to just include 00:11:39.120 --> 00:11:42.720 general activity in your day is highly beneficial. 00:11:43.039 --> 00:11:46.100 Sure. It does not have to be dedicated gym time. 00:11:46.139 --> 00:11:48.480 Right. And there was actually a research paper 00:11:48.480 --> 00:11:50.799 that just came out not very long ago. Of course, 00:11:50.820 --> 00:11:54.500 I know you love this stuff, but it said that 00:11:54.500 --> 00:11:58.700 it found the positive health benefits that came 00:11:58.700 --> 00:12:01.240 from like a sedentary desk job, for example, 00:12:01.519 --> 00:12:04.200 that if once an hour, if you just got up and 00:12:04.200 --> 00:12:07.740 did like 10 air squats. Yeah. how much that positively 00:12:07.740 --> 00:12:11.120 impacted your health, right? And so it doesn't 00:12:11.120 --> 00:12:13.019 have to be a lot, but it does have to be just 00:12:13.019 --> 00:12:15.259 mindful and a habit that you create. So we talked 00:12:15.259 --> 00:12:18.360 about, you know, when you go to the grocery store, 00:12:18.460 --> 00:12:20.879 instead of parking in the stall that's closest 00:12:20.879 --> 00:12:23.460 to the front door, go to the end of the parking 00:12:23.460 --> 00:12:26.820 lot, use that to get an extra steps, right? And 00:12:26.820 --> 00:12:30.480 so there is a little activity that I've done 00:12:30.480 --> 00:12:32.379 with different groups where I'm like, okay, here, 00:12:32.559 --> 00:12:34.940 we're going to do a circuit and it's only five 00:12:34.940 --> 00:12:38.340 minutes. You are capable of doing anything for 00:12:38.340 --> 00:12:41.059 five minutes. And it's not even a full five minutes. 00:12:41.139 --> 00:12:43.220 Here's how we're going to do it. I've got five 00:12:43.220 --> 00:12:46.519 exercises. You're going to be active in that 00:12:46.519 --> 00:12:49.659 exercise only for 40 seconds. And then you get 00:12:49.659 --> 00:12:53.879 20 second rest. Sure. 40 seconds, 20, whatever. 00:12:54.039 --> 00:12:55.460 And we're going to go through the five exercises. 00:12:55.460 --> 00:12:58.580 So the total time that you're going to invest 00:12:58.580 --> 00:13:01.820 in this is five minutes. But your active time 00:13:01.820 --> 00:13:03.879 is really only going to be like a little over 00:13:03.879 --> 00:13:06.909 four. Like, you know. Not even quite four, like 00:13:06.909 --> 00:13:09.370 three minutes and 40 seconds or whatever it is. 00:13:09.850 --> 00:13:11.629 Okay. So you start going through this and I'm 00:13:11.629 --> 00:13:13.409 like, okay, here's the first one. Jumping jacks. 00:13:13.690 --> 00:13:17.450 Oh. And honestly, like adults don't jump very 00:13:17.450 --> 00:13:19.909 much. Like if you really probably think back 00:13:19.909 --> 00:13:22.629 the last time. So, cause I did, I tried jump 00:13:22.629 --> 00:13:26.409 roping, I don't know, last year. It's when you 00:13:26.409 --> 00:13:28.029 haven't done something like that in so long, 00:13:28.090 --> 00:13:32.730 it feels so it's like foreign and wrong even. 00:13:32.750 --> 00:13:36.009 Yep. Yeah. As adults, we don't. Have you jumped 00:13:36.009 --> 00:13:37.990 lately, Alan? When was the last time you jumped? 00:13:38.870 --> 00:13:44.549 Like, jumps. Oh, he played basketball. I heard 00:13:44.549 --> 00:13:46.870 Jordan over there. There we go. Okay, well, that's 00:13:46.870 --> 00:13:50.389 one way to do it. Okay, leaps, jumps. Still, 00:13:50.450 --> 00:13:52.490 you physically, like, took your body up off the 00:13:52.490 --> 00:13:56.370 ground. You know, so, okay. But whether it's 00:13:56.370 --> 00:13:58.450 in a sport, maybe do it for, like, fun a little 00:13:58.450 --> 00:14:01.269 bit and get a few of them in. Most people don't 00:14:01.269 --> 00:14:04.049 choose, like, if you've got a gym workout. Are 00:14:04.049 --> 00:14:07.750 you jumping? Right. Right. I mean, we're not 00:14:07.750 --> 00:14:10.409 really usually incorporating that in. No. So 00:14:10.409 --> 00:14:12.590 the first one is jumping jacks. Have you jumped 00:14:12.590 --> 00:14:15.909 on a trampoline in a while? Sometimes when we 00:14:15.909 --> 00:14:17.809 go over like the trampoline park. Yeah. I will, 00:14:17.830 --> 00:14:20.610 but not a whole lot. Yeah. Honestly, I really 00:14:20.610 --> 00:14:23.190 do need to spend some time working on like. You're 00:14:23.190 --> 00:14:26.110 jumping. My core strength and my pelvic floor. 00:14:26.330 --> 00:14:28.950 Because you pee when you jump. I actually don't. 00:14:29.629 --> 00:14:34.539 I do. But you do. I actually don't, but I feel 00:14:34.539 --> 00:14:36.580 like I could. And then that ends up being enough 00:14:36.580 --> 00:14:38.799 for me being like. Just feeling like you could? 00:14:39.080 --> 00:14:41.480 No, I will be jumping and it'll be fine. And 00:14:41.480 --> 00:14:44.620 like, I will just feel that pressure. You had 00:14:44.620 --> 00:14:47.919 all C -sections, right? I did. So mine isn't 00:14:47.919 --> 00:14:51.779 from actually like childbirth, but I, you know, 00:14:51.840 --> 00:14:53.559 when you have your abdominal wall cut through. 00:14:53.919 --> 00:14:56.860 And then I have not done a lot of work to actually 00:14:56.860 --> 00:14:59.600 like make sure I've put it back together very 00:14:59.600 --> 00:15:04.220 well. Yeah, I fully pissed myself. For the very 00:15:04.220 --> 00:15:06.139 first time, when the one here in town opened, 00:15:06.299 --> 00:15:08.139 me and my sister went, and I'm like, oh, no. 00:15:08.779 --> 00:15:11.440 No, not even close. No, no, no. Please do not. 00:15:11.440 --> 00:15:14.399 I tried it. I'm like, I didn't know I was supposed 00:15:14.399 --> 00:15:17.059 to bring a change of underbunders, you know? 00:15:18.139 --> 00:15:21.299 But you needed them. Now I do. Now you know. 00:15:21.360 --> 00:15:24.019 You take them. Oh, yeah. You just take the change. 00:15:24.100 --> 00:15:25.779 Wear a pad or something. Oh, yeah, that's true. 00:15:25.840 --> 00:15:28.179 That works. Or, you know, you could just go see 00:15:28.179 --> 00:15:30.529 our friend Stephanie from... What was it? Season 00:15:30.529 --> 00:15:34.070 two that we talked to her and she was like, Kaylee, 00:15:34.169 --> 00:15:35.830 just because it's common doesn't mean it's normal. 00:15:36.809 --> 00:15:40.549 We should get that fixed. Just anyways, that's 00:15:40.549 --> 00:15:43.169 a whole nother thing. That's not the same, but 00:15:43.169 --> 00:15:47.789 okay. So five, so jumping jacks for 40 seconds 00:15:47.789 --> 00:15:50.610 and then you get your 20 second rest, right? 00:15:50.690 --> 00:15:54.470 And then the next one is wall sits or no, pull 00:15:54.470 --> 00:15:57.710 squats. Do you like squats? Should we do this 00:15:57.710 --> 00:16:01.990 now? Maybe we should. What are pull squats? Like 00:16:01.990 --> 00:16:03.750 you're sitting in like an air squat and you kind 00:16:03.750 --> 00:16:07.470 of just pulse at the bottom. Yeah. Yeah. Yeah, 00:16:07.470 --> 00:16:10.730 we could do that. And then it's... I'll try anything 00:16:10.730 --> 00:16:14.789 once. You know me. Push -ups. We know how that 00:16:14.789 --> 00:16:17.610 goes. And then... Can you do all this stuff with 00:16:17.610 --> 00:16:20.169 your neck? No, I probably shouldn't do any of 00:16:20.169 --> 00:16:22.350 that. That's actually a good point. I forgot 00:16:22.350 --> 00:16:24.529 about that. Do you want to do it? I'll put you 00:16:24.529 --> 00:16:26.409 through it. You want, yeah, you've been keep 00:16:26.409 --> 00:16:30.149 wanting like a personal training session. Here, 00:16:30.149 --> 00:16:33.090 I'm offering to give you a free one. Just with 00:16:33.090 --> 00:16:34.649 body weight stuff. We'll see if you like it. 00:16:36.070 --> 00:16:41.309 Do we have a topic for this episode? This is 00:16:41.309 --> 00:16:43.509 just it, I think. Well, I think, I mean, it's 00:16:43.509 --> 00:16:46.250 just understanding the value of body weight. 00:16:46.350 --> 00:16:51.980 Are we really? Almost. And then the last one 00:16:51.980 --> 00:16:53.659 is a little plank jack, which I like my little 00:16:53.659 --> 00:16:56.120 plank jacks because so then you do the jump squats. 00:16:56.279 --> 00:16:58.500 And I, well, I told the high schoolers, I'm like, 00:16:58.539 --> 00:17:00.080 you know what? By the time you get through that 00:17:00.080 --> 00:17:02.659 third one, you're actually probably already feeling 00:17:02.659 --> 00:17:04.700 pretty gassed. Like your heart rate's probably 00:17:04.700 --> 00:17:08.240 up and you're like, your heart rate's up. You're 00:17:08.240 --> 00:17:09.720 beating faster. You're breathing heavier. You 00:17:09.720 --> 00:17:11.680 may already have also broken a sweat and we're 00:17:11.680 --> 00:17:13.839 only like three minutes in. Yeah. And so then 00:17:13.839 --> 00:17:17.539 you do your squat jumps. So anytime you're like 00:17:17.539 --> 00:17:21.660 using your legs, lots of muscle movement, lots 00:17:21.660 --> 00:17:24.519 of energy squat jumping up to this you know and 00:17:24.519 --> 00:17:26.460 then squatting and jump like consistently like 00:17:26.460 --> 00:17:28.700 going and going i'm like your reps you're probably 00:17:28.700 --> 00:17:31.759 only going to do in 40 seconds i don't know 12 00:17:31.759 --> 00:17:35.119 to 15 max which you would think that's not that 00:17:35.119 --> 00:17:38.619 much but it's a lot right and then the last one 00:17:38.619 --> 00:17:40.359 is those plank jacks which again you're in a 00:17:40.359 --> 00:17:42.519 plank it's testing kind of your core strength 00:17:42.519 --> 00:17:44.119 a little bit and then you just jump your feet 00:17:44.119 --> 00:17:47.410 like in and out do we have room in here Yeah, 00:17:47.410 --> 00:17:49.170 we probably could for one person. Two, it won't 00:17:49.170 --> 00:17:51.569 work. I feel like we should do this. Are you 00:17:51.569 --> 00:17:54.190 up for it? Yeah, I'm up for it. All right. Okay, 00:17:54.289 --> 00:17:55.789 so let's make some room here a little bit. It's 00:17:55.789 --> 00:17:58.190 all for the content. All of it. All right, so 00:17:58.190 --> 00:18:01.470 here, this is what we're going to do. Okay, you've 00:18:01.470 --> 00:18:04.730 wanted your session. I'm at 104 right now. Oh, 00:18:04.730 --> 00:18:08.950 you're just thinking about it? It's back down 00:18:08.950 --> 00:18:11.569 to somewhat normal. Ellen was getting worried. 00:18:11.849 --> 00:18:15.579 I was. Okay. Do I need to look up my actual, 00:18:15.680 --> 00:18:18.200 like, I don't remember. I think that was order. 00:18:19.740 --> 00:18:22.940 I did. Should I look it up for sure? Yeah. Okay. 00:18:23.380 --> 00:18:26.220 There we go. Open the door so there's some air. 00:18:26.380 --> 00:18:28.400 Yeah. Some airflow. Kaylee's going to need it. 00:18:29.279 --> 00:18:31.720 All right, so at home, write this down. You could 00:18:31.720 --> 00:18:33.319 do this with us, right? I mean, you could do 00:18:33.319 --> 00:18:36.339 carve out five minutes, find a spot. That's all 00:18:36.339 --> 00:18:38.680 we're going to do. If I can do it, we don't know 00:18:38.680 --> 00:18:39.980 if I can do it yet. So here's the deal. We've 00:18:39.980 --> 00:18:44.009 got five exercises. So a total of five minutes, 00:18:44.230 --> 00:18:45.950 but not even active five minutes. You're going 00:18:45.950 --> 00:18:48.950 to do 40 seconds of the exercise, and then you're 00:18:48.950 --> 00:18:50.910 going to do 20 seconds rest. So I'm going to 00:18:50.910 --> 00:18:52.549 time it, and then we're going to go. So your 00:18:52.549 --> 00:18:56.730 first one is jumping jacks. So then I'm going 00:18:56.730 --> 00:18:59.930 to time it for you while you go. All right. Are 00:18:59.930 --> 00:19:03.029 we ready? Is there a wrong way to do jumping 00:19:03.029 --> 00:19:05.210 jacks? Well, technically you're supposed to go 00:19:05.210 --> 00:19:08.789 all the way from your thighs. Your hands have 00:19:08.789 --> 00:19:11.529 to go all the way up. Clap. Like. I mean, it 00:19:11.529 --> 00:19:12.890 doesn't have to clap, but you can... My thighs 00:19:12.890 --> 00:19:14.650 don't need to clap either. Well, your thighs 00:19:14.650 --> 00:19:21.630 might clap. Your thighs might clap. I mean, they 00:19:21.630 --> 00:19:23.509 might. So you might want to go sideways so you 00:19:23.509 --> 00:19:25.369 don't clock the... I mean, I don't know. You 00:19:25.369 --> 00:19:27.710 got room? All right, do you know how to do a 00:19:27.710 --> 00:19:29.990 jumping jack? I don't know. I mean, so you go 00:19:29.990 --> 00:19:32.230 out, yeah. But your hands are supposed to go 00:19:32.230 --> 00:19:34.410 all the way up and get, like... Well, they don't 00:19:34.410 --> 00:19:37.450 have to clap, but they need to, like, touch. 00:19:39.369 --> 00:19:41.849 Touch or something. Okay. Are you ready? How 00:19:41.849 --> 00:19:44.990 long am I doing this for? 40 seconds. You can 00:19:44.990 --> 00:19:47.410 do anything for 40 seconds. All right. Are you 00:19:47.410 --> 00:19:51.630 ready? Okay. Here we go. Three, two, and one. 00:19:51.769 --> 00:19:56.190 Go. I'm peeing my pants. No, I hope not. Soft 00:19:56.190 --> 00:19:59.869 jumps. Soft jumps. Do you have to step side to 00:19:59.869 --> 00:20:03.329 side? Is that like a set tempo you got to go? 00:20:03.369 --> 00:20:09.240 No. I mean, just as much without peeing. It would 00:20:09.240 --> 00:20:17.160 be great. You got 10 seconds to go. Keep it up. 00:20:17.240 --> 00:20:20.099 You got it. There, see, now we go. Oh, she was 00:20:20.099 --> 00:20:22.539 holding out on me a little bit. Try not to pee. 00:20:22.599 --> 00:20:24.380 I know, I don't eat or pee. That would make a 00:20:24.380 --> 00:20:26.359 mess. I don't want to deal with that. Okay, three, 00:20:26.539 --> 00:20:30.500 two, one. Now rest. Okay, so the next one then. 00:20:31.339 --> 00:20:33.359 Okay, so with that, we're going to take just 00:20:33.359 --> 00:20:37.450 a quick little ad break. Hey, y 'all. Thank you 00:20:37.450 --> 00:20:39.910 for listening. This is show producer Audio Allen. 00:20:40.069 --> 00:20:42.329 While the girls are taking a break, and I kind 00:20:42.329 --> 00:20:44.869 of need one too, like, follow, and subscribe. 00:20:45.430 --> 00:20:50.009 Stick around. We'll be right back. Okay, we're 00:20:50.009 --> 00:20:52.890 back. Is the pulse squat. So then that you're 00:20:52.890 --> 00:20:54.809 kind of sitting in like an air squat, and you 00:20:54.809 --> 00:20:58.210 should be down here. I'm so resting. Yeah, right 00:20:58.210 --> 00:20:59.769 now you're still resting. I was just doing your 00:20:59.769 --> 00:21:01.529 demonstration, but you've got five seconds now 00:21:01.529 --> 00:21:03.009 to rest. How long do I have to do that? Forty 00:21:03.009 --> 00:21:05.210 seconds, just like the first one. Okay, three, 00:21:05.250 --> 00:21:09.170 two, one, go. Air squat. Pulse it out. Now this 00:21:09.170 --> 00:21:10.390 one, you're probably going to want to make sure 00:21:10.390 --> 00:21:12.650 you're breathing. This would not be good if you 00:21:12.650 --> 00:21:16.170 hold your breath. And after these wall sits, 00:21:16.289 --> 00:21:18.170 I'm sure this is going to feel actually really 00:21:18.170 --> 00:21:22.210 nice. Just kind of let those thighs burn. Are 00:21:22.210 --> 00:21:24.130 you sitting back on your heels? Don't roll your 00:21:24.130 --> 00:21:29.779 toes. Hang in there. Just pulse. Nice and low. 00:21:30.799 --> 00:21:33.119 Burns so bad. It does burn. Keep it up, though. 00:21:33.200 --> 00:21:37.240 You got it. You can do it. You can do this. Hang 00:21:37.240 --> 00:21:41.390 in there. Three, two, one. Okay. Rest. Come on 00:21:41.390 --> 00:21:45.490 out of it. Okay, now this is 158. See, so it 00:21:45.490 --> 00:21:47.289 doesn't take a lot. You're hurrying up. Next 00:21:47.289 --> 00:21:48.890 one's push -ups. How do you want to do your push 00:21:48.890 --> 00:21:50.410 -ups? On the floor? I mean, you kind of have 00:21:50.410 --> 00:21:52.269 a push -up master. I'm not going to do them on 00:21:52.269 --> 00:21:53.630 the floor. Where else am I going to do them? 00:21:53.630 --> 00:21:56.950 Well, you can do them against a wall, or you 00:21:56.950 --> 00:21:58.630 can do them with your hands on a couch. I've 00:21:58.630 --> 00:22:00.150 got to do push -ups for 40 seconds. Well, yes, 00:22:00.150 --> 00:22:04.250 go. Yes, you are. I didn't say how many. I just 00:22:04.250 --> 00:22:05.990 said you need to do it for 40 seconds, so you've 00:22:05.990 --> 00:22:09.789 got to make an effort here. Get this out of your 00:22:09.789 --> 00:22:15.940 face. You got to breathe. Push up and go. Come 00:22:15.940 --> 00:22:18.339 on. You're almost halfway there. Well, you're 00:22:18.339 --> 00:22:20.640 over halfway on the push -ups, but almost halfway 00:22:20.640 --> 00:22:24.900 on the whole thing. You got 10 seconds to go. 00:22:24.960 --> 00:22:27.019 Come on. Get one more in. You can do it. Last 00:22:27.019 --> 00:22:30.359 one. Come on. You can get one more in. 3, 2, 00:22:30.619 --> 00:22:34.099 1. All right. Now rest. All right. Now you got 00:22:34.099 --> 00:22:39.359 20 seconds to rest. This one's a doozy. Are you 00:22:39.359 --> 00:22:42.519 ready? What? What is it? It's the jump squat. 00:22:42.920 --> 00:22:45.339 So you have to, like, squat. You've got to touch 00:22:45.339 --> 00:22:47.279 the ground, and then you've got to jump up. And 00:22:47.279 --> 00:22:49.140 then you've got to go straight back into the 00:22:49.140 --> 00:22:51.500 squat. Touch the ground and up to the ceiling. 00:22:51.619 --> 00:22:55.700 All right, ready? Go. Squat? Yeah, squat. Touch 00:22:55.700 --> 00:22:57.880 the ground just with your hands and jump straight 00:22:57.880 --> 00:23:00.380 up from the ground. So the key to this one is 00:23:00.380 --> 00:23:02.019 that when you're at the bottom of your squat, 00:23:02.079 --> 00:23:04.240 you're exploding up off the ground, and you're 00:23:04.240 --> 00:23:08.420 trying to jump as high as you can. I'm knocking 00:23:08.420 --> 00:23:12.480 out our ceiling tiles up there. Are you even 00:23:12.480 --> 00:23:15.819 getting off the ground? I know that one you did 00:23:15.819 --> 00:23:21.940 maybe a little bit. Go. Come on. Keep breathing. 00:23:21.960 --> 00:23:26.220 You got 10 seconds to go. Come on. You're almost 00:23:26.220 --> 00:23:28.579 there. You haven't even been working for four 00:23:28.579 --> 00:23:35.460 minutes yet. Three, two, rest. Listen to your 00:23:35.460 --> 00:23:38.900 hop -to -hop, girls. Last one. I'm just choking 00:23:38.900 --> 00:23:43.079 on my hair. There's another one? Here. All right, 00:23:43.119 --> 00:23:46.180 so it's a plank. Watch your neck. Plank, but 00:23:46.180 --> 00:23:48.799 then you go out and in with your feet. Oh, Lord. 00:23:49.660 --> 00:23:52.839 Okay? All right, last one. Last one, ready, go. 00:23:53.099 --> 00:23:55.740 That was your 20 seconds rest. All right, let's 00:23:55.740 --> 00:23:58.140 go. Let's go, let's go, let's go. Plank, plank. 00:23:59.400 --> 00:24:02.400 So, small. You have plank, and then just do little 00:24:02.400 --> 00:24:05.519 jumps with your feet. All right. I'm going to 00:24:05.519 --> 00:24:08.559 start this one over. I'll start in 40 seconds 00:24:08.559 --> 00:24:13.000 when you go. There we go. You can go up on your 00:24:13.000 --> 00:24:15.079 hands. It's easier on the hands on this one. 00:24:15.480 --> 00:24:18.339 You don't want to do your hands? Don't grasp 00:24:18.339 --> 00:24:23.200 your hands together. Hands. There we go. Now 00:24:23.200 --> 00:24:26.220 she's got it finally. We'll add those 10 seconds 00:24:26.220 --> 00:24:32.140 back on. She's slacking over here. You might 00:24:32.140 --> 00:24:34.400 want to add another 10 seconds for the 10 seconds 00:24:34.400 --> 00:24:39.779 that she has. I know, right? Goodness. What is 00:24:39.779 --> 00:24:42.519 going on here? She thinks she wants to train 00:24:42.519 --> 00:24:45.000 with me. Okay, that's fine. She's not getting 00:24:45.000 --> 00:24:48.200 off the floor. She's done. She's done. All right, 00:24:48.200 --> 00:24:49.759 what's your heart rate? Does it say your max? 00:24:50.339 --> 00:24:53.480 It's reading. Where'd she get? Okay, that was 00:24:53.480 --> 00:24:57.609 only five minutes total. Not even 5. 142. I got 00:24:57.609 --> 00:25:11.750 up to 165. 165 after the jumps? Kaylee. What? 00:25:12.450 --> 00:25:14.710 Do you even work out? You didn't do any of it. 00:25:14.789 --> 00:25:15.829 Do you even work out on your own? You didn't 00:25:15.829 --> 00:25:17.890 do any of it. Listen, I have done that in front 00:25:17.890 --> 00:25:20.069 of teaching an entire room of kids. Since when? 00:25:20.349 --> 00:25:23.259 Since the last time you did that. It was probably, 00:25:23.299 --> 00:25:25.200 like, I did a talk at the high school probably 00:25:25.200 --> 00:25:28.299 two years ago and did that. Yeah. Two years. 00:25:28.660 --> 00:25:30.660 You didn't do it. And I do it with them. Yes, 00:25:30.740 --> 00:25:33.119 I absolutely do. And I actually am talking then, 00:25:33.119 --> 00:25:36.759 too, while I'm doing it. You just wrecked her. 00:25:40.400 --> 00:25:47.000 Do you still want to train with me? No. Oh, man. 00:25:48.640 --> 00:25:52.279 That is like. That wasn't even five minutes. 00:25:52.779 --> 00:25:55.559 Do you even work out on your own? What do you 00:25:55.559 --> 00:26:04.940 do? Not that. Quickly. So, how's it going? How 00:26:04.940 --> 00:26:07.559 are you feeling? You didn't do it. Well, not 00:26:07.559 --> 00:26:09.920 today, but you don't get to talk shit to me. 00:26:09.980 --> 00:26:12.700 I have done it before. I did a push -up challenge 00:26:12.700 --> 00:26:16.319 with you. I just did six. Good job. That I cannot. 00:26:16.460 --> 00:26:19.019 I'm a horrible push -up. I do not do pushups. 00:26:19.039 --> 00:26:20.519 I don't think you would have done very good on 00:26:20.519 --> 00:26:22.819 the plank one either. I actually, I could probably 00:26:22.819 --> 00:26:24.940 do the plank one right now. I'm still fine. For 00:26:24.940 --> 00:26:27.200 40 seconds. That one's not that bad. It's terrible. 00:26:29.079 --> 00:26:32.960 I'm going to be hurting tomorrow. Well, then 00:26:32.960 --> 00:26:34.839 obviously look, then here's my little slide deck. 00:26:35.140 --> 00:26:37.900 You ready for this? So it's like, okay, here's 00:26:37.900 --> 00:26:39.539 your, here's, you know, cause I have them have 00:26:39.539 --> 00:26:41.819 a visual, you know, so you can see which one's 00:26:41.819 --> 00:26:44.220 next and kind of like a little. thing of what 00:26:44.220 --> 00:26:47.880 it is and then i give you a cute little a cute 00:26:47.880 --> 00:26:53.599 little trophy yay makes it all worth it it is 00:26:53.599 --> 00:26:56.039 the smallest little clap in the world oh my god 00:26:56.039 --> 00:26:59.420 i was doing that so you're recovering you i mean 00:26:59.420 --> 00:27:01.200 you're recovering pretty good tell me i did a 00:27:01.200 --> 00:27:03.839 good job you did a great job well i say okay 00:27:03.839 --> 00:27:07.700 you did a good job good you could say great i 00:27:07.700 --> 00:27:09.640 mean you did not get started right at the end 00:27:09.640 --> 00:27:11.339 of the 20 seconds i think i got a last one i 00:27:11.339 --> 00:27:16.900 think i got a B, A minus. B plus? B plus. B plus, 00:27:16.980 --> 00:27:21.619 that's fine. Yeah. Yeah. No. Good effort. Thank 00:27:21.619 --> 00:27:25.740 you. Not great, but good. B plus. B plus. So, 00:27:25.839 --> 00:27:29.740 proof that you don't need dedicated gym time, 00:27:29.859 --> 00:27:32.319 right? You can do it right here in our tiny little 00:27:32.319 --> 00:27:33.720 studio. Proof that you can do it right here in 00:27:33.720 --> 00:27:37.079 your tiny little studio. Proof that you don't 00:27:37.079 --> 00:27:41.059 need a bunch of extra equipment. Listen, just 00:27:41.059 --> 00:27:43.000 get started. If I was going to make this a regular 00:27:43.000 --> 00:27:47.640 thing that I did every day, I'm not. I would 00:27:47.640 --> 00:27:51.000 take a minute break. That's not the point. The 00:27:51.000 --> 00:27:53.140 point is that it keeps your heart rate up high. 00:27:53.599 --> 00:27:55.700 You could very easily add that into your little 00:27:55.700 --> 00:27:59.660 treadmill workout. So there is actually a style 00:27:59.660 --> 00:28:02.720 of workouts is called Tabata. And that's kind 00:28:02.720 --> 00:28:04.859 of where this like originated from, because. 00:28:05.619 --> 00:28:08.819 Tabata does the 40 seconds with the 20 second 00:28:08.819 --> 00:28:13.140 rest, but you do it for eight rounds. And so 00:28:13.140 --> 00:28:16.619 there will be exercise that, like workouts that 00:28:16.619 --> 00:28:19.000 people will write that you will do an exercise 00:28:19.000 --> 00:28:21.339 kind of in that pattern. So like I went through 00:28:21.339 --> 00:28:22.880 a period of time with one of the programs that 00:28:22.880 --> 00:28:24.839 I did where it was, you know, four weeks of a 00:28:24.839 --> 00:28:28.200 Tabata type exercise. And so it's like you do, 00:28:28.339 --> 00:28:31.619 you know, you're doing bench press, for example. 00:28:32.460 --> 00:28:36.259 And you do active reps during the 40 seconds. 00:28:36.680 --> 00:28:38.680 And then you rest for the 20. And then you do 00:28:38.680 --> 00:28:41.500 40. But you do that for eight rounds. I do also 00:28:41.500 --> 00:28:43.000 just want to point out that if you had asked 00:28:43.000 --> 00:28:45.140 me to do this two, three years ago. You would 00:28:45.140 --> 00:28:47.759 not have done it. I would have vomited. Oh, that's 00:28:47.759 --> 00:28:50.519 probably true, too. Legitimately. Yeah. See? 00:28:50.640 --> 00:28:53.420 So you're getting better. Good job. Thank you. 00:28:53.480 --> 00:28:58.039 See? Trophy. Thank you. B plus. B plus. So. Okay. 00:28:58.569 --> 00:29:00.210 I mean, that's it. That's all. That's all we 00:29:00.210 --> 00:29:02.849 got. But I feel like we did. That was kind of 00:29:02.849 --> 00:29:08.109 fun. It all started with Kaylee saying, you know, 00:29:08.109 --> 00:29:09.430 I think we should start this one with a wall 00:29:09.430 --> 00:29:12.849 squat. I was like, okay, with a wall sit. I was 00:29:12.849 --> 00:29:15.430 like, let's do it. And then it's like, what are 00:29:15.430 --> 00:29:16.609 we going to talk about? I was like, I have an 00:29:16.609 --> 00:29:20.529 idea. All right. The workout, though, that I 00:29:20.529 --> 00:29:22.829 just put Kaylee through was not planned. No. 00:29:23.170 --> 00:29:27.180 Necessarily by her. She did not. approve of that 00:29:27.180 --> 00:29:30.460 before we started, but that is the pressure of, 00:29:30.539 --> 00:29:33.940 you know, the pressure of the content. Edit a 00:29:33.940 --> 00:29:35.980 lot of breathing out of this episode. No, that's 00:29:35.980 --> 00:29:37.559 the best part. You'd be like, I don't know what 00:29:37.559 --> 00:29:39.539 happened in the episode, Sarah. Sorry. Can't 00:29:39.539 --> 00:29:44.940 edit any of it. I post it. You can change your 00:29:44.940 --> 00:29:49.240 social media stuff, I guess, but on RSS, it's 00:29:49.240 --> 00:29:51.180 going all. You don't think I have access to our 00:29:51.180 --> 00:29:54.380 RSS? That's cute. Oh, you pull that off and you 00:29:54.380 --> 00:29:58.460 redo it. Darn you. Anyway, let's wrap this up. 00:29:58.579 --> 00:30:00.319 She shouldn't be editing. Listen, she's not supposed 00:30:00.319 --> 00:30:02.680 to be editing episodes, but I have a feeling 00:30:02.680 --> 00:30:05.400 she's been cutting shit out. Whatever. Okay. 00:30:05.480 --> 00:30:08.180 Anyway, so that's it. Okay. Just move your body. 00:30:08.599 --> 00:30:11.180 It can be simple or make it a little game. Get 00:30:11.180 --> 00:30:15.559 through it. So until next time. Bye. Thanks for 00:30:15.559 --> 00:30:17.519 listening. Be sure to head over to our Instagram 00:30:17.519 --> 00:30:19.779 at Nacho Fitness Coach and let us know how you 00:30:19.779 --> 00:30:21.880 feel about the topic. Do you love it or hate 00:30:21.880 --> 00:30:23.940 it? Also, don't forget to hit that subscribe 00:30:23.940 --> 00:30:25.900 or follow button wherever you're listening. And 00:30:25.900 --> 00:30:28.000 if you like our podcast, leave us a rating. See 00:30:28.000 --> 00:30:31.599 you next time. You've been listening to Euphony 00:30:31.599 --> 00:30:33.039 Innovative's Sonified.