Episode 146. Answering Your Health and Fitness Questions.
Episode 146. Answering Your Health and Fitness Questions.
This week on the podcast we answer your questions! From "What are some effective strategies to combat sugar cravings and maintain a healthy diet?" to "What are the most common mistakes people make when starting a new fitness regimen, and how can we avoid them?”
Plus some rapid-fire personal questions to get us warmed up!
As always thank you for your support and engagement, it means the world to us!
Please enjoy!
Notes:
"What are some effective strategies to combat sugar cravings and maintain a healthy diet?"
Some strategies to combat sugar cravings include: consuming more fibre-rich foods, staying hydrated, practising mindful eating, replacing sugary treats with healthier alternatives, and addressing underlying emotional triggers.
These strategies are effective because they focus on addressing the root causes of sugar cravings, such as nutrient deficiencies, dehydration, and emotional triggers. By incorporating more fibre-rich foods, staying hydrated, practising mindfulness, and finding healthier alternatives, individuals can reduce their cravings and maintain a balanced and nutritious diet."Can you provide tips for incorporating exercise into a busy schedule, especially for individuals with sedentary jobs?"
Tips for incorporating exercise into a busy schedule include: prioritizing physical activity, breaking it down into shorter, more frequent sessions, incorporating movement throughout the day (e.g., taking walking breaks), finding activities that can be done at home or during lunch breaks, and utilizing technology (such as workout apps or online fitness classes) for convenience.
These tips are practical because they offer flexible solutions for individuals with busy schedules and sedentary jobs. By prioritizing exercise, breaking it down into manageable chunks, incorporating movement throughout the day, and utilizing technology, individuals can find ways to be active and improve their fitness levels despite their time constraints."How can I establish a morning routine that sets a positive tone for the rest of my day and boosts my energy levels?"
To establish a positive morning routine, consider: waking up at a consistent time, engaging in activities that promote relaxation and mindfulness (e.g., meditation, stretching, journaling), eating a nutritious breakfast, hydrating properly, and engaging in light physical activity to get the blood flowing.
These suggestions are beneficial because they promote a mindful and balanced start to the day. By incorporating activities that promote relaxation, proper nutrition, hydration, and light physical activity, individuals can set a positive tone for the day, enhance their energy levels, and improve their overall well-being."What are some underrated superfoods or ingredients that can enhance our overall well-being and support a healthy lifestyle?"
Underrated superfoods or ingredients that can enhance overall well-being include: chia seeds, turmeric, spirulina, hemp seeds, kefir, seaweed, and nutritional yeast. These foods are rich in essential nutrients, antioxidants, and beneficial compounds.
These suggestions highlight lesser-known superfoods and ingredients that provide a range of health benefits. By incorporating these foods into their diet, individuals can access unique nutrients, antioxidants, and beneficial compounds that support overall well-being and contribute to a healthy lifestyle."Is intermittent fasting an effective weight loss strategy, and are there any potential drawbacks or considerations to keep in mind?"
Intermittent fasting can be an effective weight loss strategy for some individuals. However, it's important to consider individual needs and consult with a healthcare professional. Potential drawbacks may include increased hunger, nutrient deficiencies if not properly planned, and the potential for disordered eating patterns in susceptible individuals.
This answer provides a balanced perspective on intermittent fasting, acknowledging its potential effectiveness for weight loss while also highlighting the need for individual considerations. It emphasizes the importance of consulting with a healthcare professional and being aware of potential drawbacks, such as increased hunger, nutrient deficiencies, and the risk of developing disordered eating patterns."What are the most common mistakes people make when starting a new fitness regimen, and how can we avoid them?"
Common mistakes when starting a new fitness regimen include: setting unrealistic goals, overtraining and not allowing for proper rest and recovery, neglecting proper form and technique, comparing oneself to others, and expecting immediate results. To avoid these, it's important to set realistic and achievable goals, seek guidance from professionals, listen to your body, and focus on long-term progress rather than short-term results.
These common mistakes and suggested solutions help individuals avoid pitfalls and set themselves up for long-term success. By setting realistic goals, seeking professional guidance, focusing on proper form and technique, cultivating a positive mindset, and understanding the importance of patience and consistency, individuals can navigate their fitness journey more effectively."Can you suggest some practical ways to overcome mental barriers and stay motivated when pursuing long-term health and fitness goals?"
Practical ways to overcome mental barriers and stay motivated include: setting specific and measurable goals, breaking them down into smaller milestones, finding an accountability partner or support system, celebrating small victories, seeking inspiration from success stories, and regularly reminding yourself of the reasons why you started on this health and fitness journey.
These suggestions provide actionable strategies to address mental barriers and maintain motivation during a long-term health and fitness journey. By setting specific goals, finding support from others, celebrating progress, seeking inspiration, and reminding oneself of personal motivations, individuals can overcome obstacles and sustain their motivation over time."What are some effective stress management techniques that can positively impact both our mental and physical well-being?"
Effective stress management techniques include: practicing mindfulness and meditation, engaging in regular physical activity, prioritizing self-care activities (e.g., hobbies, relaxation techniques), establishing healthy boundaries, getting enough quality sleep, and seeking professional help if needed.
These stress management techniques encompass various aspects of well-being, addressing both mental and physical health. By practicing mindfulness and meditation, engaging in physical activity, prioritizing self-care, creating healthy boundaries, optimizing sleep, and seeking professional help when needed, individuals can effectively manage stress and promote overall well-being."What role does sleep play in our overall health, and do you have any recommendations for improving sleep quality?"
Sleep plays a crucial role in overall health, impacting physical and mental well-being. To improve sleep quality, establish a consistent sleep schedule, create a calming bedtime routine, optimize your sleep environment (e.g., comfortable mattress, dark and quiet room), limit exposure to screens before bed, avoid caffeine and large meals close to bedtime, and manage stress levels through relaxation techniques
This answer highlights the crucial role of sleep in overall health and provides practical recommendations for improving sleep quality. By establishing a consistent sleep schedule, implementing a relaxing bedtime routine, optimizing the sleep environment, managing lifestyle factors, and addressing stress levels, individuals can enhance their sleep quality and promote better overall health.
Show Notes:
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Welcome to the In-situ Health and Fitness podcast! In each episode, we explore the latest trends, research, and expert advice on all things health and fitness. From workouts and nutrition to mental health and wellness, our podcast covers a wide range of topics to help you live your best life. Join us as we tackle the challenges and celebrate the triumphs of the health and fitness journey. Whether you're a beginner or a seasoned pro, there's something for everyone in our health and fitness podcast. Tune in and get inspired to reach your goals!
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00:00:02:05 - 00:00:12:18
Speaker 1
What is up, everybody? Welcome back to the number one entertainment, Health and fitness podcast in the building. We're currently in the in situ Health and Fitness podcast.
00:00:19:19 - 00:00:33:17
Speaker 1
If you have been enjoying the content and you want to help support this show, then make sure you hit the link in the show notes or description wherever you are watching or listening, and head to our website where you can find a bunch of ebooks and guides.
00:00:34:03 - 00:00:55:07
Speaker 2
My top three recommendations out of the like probably 20 plus library that we have created will be the Nutrition Guide for Beginners. The Perfect Places start if you want to start to improve your diet. The seven day environmental overhaul which is fantastic for just taking a look at your environment and trying to get it to work in your favor rather than against you.
00:00:55:20 - 00:01:10:00
Speaker 2
And the last one would be how to master your menstrual cycle. So that one is for the ladies and it's how to like, eat and train with your period instead of against it. So then I probably took three recommendations out of all of the guides and books that we have.
00:01:10:00 - 00:01:28:02
Speaker 1
Yeah, definitely. And literally any issue that you're having with your health and fitness or longevity, you find a guide for it. So head over there. There's like fat loss, muscle gain, just there's also free stuff. So if you even if you just want to head over there and download some free guide just to help your self proof.
00:01:29:09 - 00:01:30:08
Speaker 2
Yeah, I hope so.
00:01:32:01 - 00:01:47:09
Speaker 1
You're going to help yourself and help us as well. So thanks again for doing that and supporting the show and let's get into it. So a little bit of a story. Time to start off with.
00:01:48:06 - 00:01:49:05
Speaker 2
Oh, here we go.
00:01:49:20 - 00:02:14:12
Speaker 1
Last Sunday we went for a walk and obviously I must have been very hungry going into this walk. I don't know what it was, but where we live, there's a burger place on the bottom store, bottom floor, and we literally walk past it every time we exit the building. Luckily, they're not open in the mornings. We we get a break from it in the mornings, but there's just a burger smell just wafting every time we walk it, walk out and then walk back in.
00:02:14:12 - 00:02:34:07
Speaker 1
So Sunday afternoon we went, took the dogs for a walk and on the way back I was just like, You know what? I'm done. I'm going to eat as much as I can. I'm going to order as much food as I can and make myself sick. I literally thought about eating that much. I want to make myself sick, but that was my goal, to eat as much as I could.
00:02:34:07 - 00:02:38:07
Speaker 1
So I felt sick and for some reason I thought that was satisfying.
00:02:38:16 - 00:02:45:00
Speaker 2
What? Why? What made you change? Why did you control yourself and not buy ten burgers on the way back up yet?
00:02:45:00 - 00:03:04:06
Speaker 1
And I don't know what happened. Obviously, we got dogs back in the and by the time we got back, I must have got distracted. And then I started cooking dinner like we had. Luckily we had food ready to go. So and then I just remember halfway through cooking, going, I literally wanted to make myself sick from eating burgers, but that was my goal.
00:03:05:03 - 00:03:23:05
Speaker 1
Oh, is just, just again, just funny how willpower works and obviously having food there to make sure that I have something so that doesn't happen because that would have been like 3000 calorie meal for me.
00:03:23:16 - 00:03:43:18
Speaker 2
All only like a space of an hour. I think one like we always almost have food ready, right? Like we always sort of have in mind like we didn't really plan our week worth of meals and we don't meal prep to the degree where we pre cook full meals, but we do plan and prep in the way that we buy stuff, right?
00:03:43:18 - 00:04:06:18
Speaker 2
And we always have stuff out of the freezer or we just vaguely know what we're going to eat. Well, mostly we finally know what meat we're going to eat for dinner every night, and then we just sort of make stuff around that. And I feel like without that, it feels so much more overwhelming, tiring, stressful, time consuming to just it gets to like, secretly like, Oh, what should I have?
00:04:06:18 - 00:04:08:03
Speaker 2
Yeah, I hate.
00:04:08:03 - 00:04:29:12
Speaker 1
That. Yeah, well, if we didn't have that food that I would have eaten hamburgers. Yeah, but. And that's the thing about just like we don't food, like you said, we don't food prep, we don't go crazy about it, but we've got food there ready to rock and roll. Yeah. And I guess that. Yeah, I would hate to just get to 6:00 and go, Oh no, what are we going to do?
00:04:29:12 - 00:04:31:00
Speaker 1
Because I would get burgers every night.
00:04:31:15 - 00:04:32:22
Speaker 2
Especially because it's right downstairs.
00:04:32:22 - 00:04:34:09
Speaker 1
Yeah, literally, it's so easy to get.
00:04:34:09 - 00:04:34:20
Speaker 2
Yeah.
00:04:35:13 - 00:04:43:07
Speaker 1
So it just Funny story. Time to get started. Who knows what topics you got today or topic Topic.
00:04:43:19 - 00:05:13:13
Speaker 2
Well, this week, not even this week since we moved into the gym, I had to the gym I mean to the building since we started going to this gym in the building. Okay. Um, I have noticed that most people, most guys, because not many girls train in our gym, which I'm also disappointed about. But anyway, most of the guys don't, I've noticed, don't follow a program and don't use their phones to track their weights.
00:05:13:21 - 00:05:29:03
Speaker 2
I very much do that. I like if I go to the gym without a program, I'm just like, What do I even do? I don't know. I just do my favorite six exercises and then I'll be out of it, you know what I mean? So it's just something I notice. And I started like as I'm making more friends and stuff, I like OCS.
00:05:29:03 - 00:05:52:06
Speaker 2
People are like, What's on your program today? Like, do you follow a program? Do you like? I'm just genuinely curious about how people be consistent and like their mindset and stuff around it. So, yes, the more people that I've asked, the more I realized not that many people follow a program. Most people very responses just know I don't follow a program.
00:05:52:07 - 00:06:14:13
Speaker 2
I've done some sort of training with a trainer in the past, and I just I know what to do. I just make it up. Maybe they do the same three workouts, like three days on, one day off, three days off, because everyone also does splits. Yeah, every guy. So the common things that I've found, no one talks. They wait, no one follows a program.
00:06:14:18 - 00:06:15:21
Speaker 2
Everyone does a split.
00:06:16:14 - 00:06:18:03
Speaker 1
Because guys work in their legs.
00:06:18:05 - 00:06:35:00
Speaker 2
Oh my goodness, I'm the opposite. I'm like every time I do like a set of weights, I get my phone, I put the weights in because otherwise I'll forget. And I don't know, I just find it much, much more satisfying to track my weights. Do you do I feel like you don't really track your weights?
00:06:35:05 - 00:06:55:22
Speaker 1
Yeah. You brought this up the other day and I. I thought it was a good point, but I'm at the point it's. I do it for a living. But, yeah, you know, like a chef doesn't have to think about what goes in or meal because I just know. And they've done it thousands of times, so made me I've written thousands of workouts I don't like.
00:06:56:06 - 00:07:19:15
Speaker 1
I know how to follow program in my head, but I know how to like. I literally track people's weights all day long. So tracking weights, for me, it just happens naturally. Like and obviously it goes through phases where I will dial it in a little bit more and track my weights when I'm trying to go for certain goals and that sort of stuff.
00:07:19:15 - 00:07:38:06
Speaker 1
But at the moment I just I just know what I'm doing and I don't think every other guy that you're talking about knows what they're doing and obviously experience comes into it, but you do need to track for a long time. And again, I've been doing this for a long time.
00:07:38:14 - 00:07:38:21
Speaker 2
Yeah.
00:07:39:04 - 00:08:04:22
Speaker 1
But I started training when I was 15, so I've gone through those phases where I thought I knew what I was doing and didn't get results or tracked real really dialed everything, game tracked everything and got crazy results. So I've done everything in between. So and again, it's probably been quite a few years now. I won't tell you how long I months too much, but yeah, so I just know that I know a lot of guys think they know, but that's the thing.
00:08:04:22 - 00:08:39:17
Speaker 1
Like sometimes and this is especially younger guys that can go in and lift weights and get results because you're testosterone. So highs when you're in your late teens, maybe early twenties, depending on the person. So you get that full sense of, you know, I know what I'm doing because I'm getting results. Yeah. So obviously that's going to diminish over time and and I guess that's maturity as well as you sort of get in your late twenties, just go, you know, you start being smarter about things, you be smarter about your training because things start to hurt a little bit more and you get injured easier and all that sort of stuff.
00:08:39:17 - 00:08:52:09
Speaker 1
So it could just be a maturity thing as well. Like when you're early twenties, you think you're invincible and you, you know everything and you can't break in strong. So I guess it just takes time to wean off that a little bit.
00:08:52:14 - 00:09:07:06
Speaker 2
What do you recommend like for the general public? Because that's who I'm training with at the minute that they should be following programs? Well, not even I didn't even bring this up for the program, but more so for the tracking weights, because I also found a study actually answer my question before I got.
00:09:08:00 - 00:09:28:16
Speaker 1
Yes. Because Tamara had a good point. Oh, again, it depends on the person, but most people don't have time to waste in the gym. So if you're following a program, a good program, you know you're going to get some sort of benefit from that program. If you're just going in there, lifting weights, thinking you follow a program, you might not get any benefits.
00:09:28:22 - 00:09:51:10
Speaker 1
So it's almost wasted time. So if you're dedicating an hour, 45 minutes, whatever, to a workout, make sure it's worth it. Yeah. And by tracking and following a program, you're, you know, almost making sure it's worth it. And then if even if you track it and didn't get the result you want, you know what you've done so you can go back on it and change.
00:09:51:18 - 00:10:10:23
Speaker 2
I think that's what's the most satisfying to me is in the time that I'm in the gym, I'm taking stuff off, I'm writing stuff down. Like I feel like I'm progressing through the workout. I'm not just wasting an hour, hour and a half some days just fluffing around, you know what I mean? Yeah. So the study that I found was one in the US, but I feel like still relevant.
00:10:10:23 - 00:10:33:07
Speaker 2
And it was on CrossFit members who loved their workouts and the most the people who love their workouts the most often did significantly more total exercise than those who didn't because they could actually see how much time they're spending in the gym. Right. So there were six potential benefits that they found from people. Log logging, that's a word, right?
00:10:33:09 - 00:10:52:12
Speaker 2
Yeah. For people who are their workout one, it remind you of your goals, which I didn't really relate to that one. But I guess like if you're just going in and aimlessly working out, then you forget why you're even there. The second was you experience higher engagement in each workout, which I ten out of ten agree with this one.
00:10:52:19 - 00:11:13:23
Speaker 2
So like you're actually focusing on what you've done, what you're doing, what's coming next, a lot more. You have proof of achievement, which I really like because I train alone a lot. So if I come in and I do, I don't know, like 15 kilos for Incline Bench and then the next week I do 15 kilos and then the next week I do 15 kilos.
00:11:14:23 - 00:11:32:14
Speaker 2
And then if I haven't logged it, I'll just keep doing 15 kilos every time because it's comfortable. Whereas if I've logged it, I can go like previous history and see that I've done it the last four times. So maybe I should try to go a little harder. Right? The other one was you feel a sense of competence when you see how far you've come, right?
00:11:32:14 - 00:11:55:23
Speaker 2
So if you aren't lugging your weights, I feel like you can get unmotivated because you're like, I'm just coming to the gym. My body is not changing or the weights probably changing pretty quickly and then you enjoy it more, which I agree. It's probably not for everyone like the logging, but still like for enjoyment reasons. And you're more likely to stick with your routine and consistency 100%.
00:11:56:06 - 00:12:06:07
Speaker 2
Because if I don't have a strict plan, like if there was a point where I had no program or move moving and I kind of just like, yeah, I could just not go.
00:12:06:09 - 00:12:07:10
Speaker 1
What am I even doing it?
00:12:07:11 - 00:12:16:16
Speaker 2
Yeah, What? Yeah, what's the point? Like, I can't see how far off this program I've got to go. Can't see how long my workout is going to take me. So it's just like, what does it matter?
00:12:16:20 - 00:12:47:19
Speaker 1
Yeah. Oh, 100% and all that. But every time I sign up a new client or this is just a gym thing, like for old people owning gyms or pizza out there. I know there's a couple of coaches listening to the podcast now you need to track econometrics, and each gym does it differently depending on your goals. So people who have worked with us will know that we don't really do measurements and body weight and all that sort of stuff.
00:12:47:19 - 00:13:06:02
Speaker 1
Yes, we measure it, but I make sure all the clients track this stuff because like you said, sometimes it feels like your body's not changing. But I can go back to, Yeah, you're a lot stronger. Sometimes I'll even get them to record some of the big movements, like squats and deadlifts, just to see how much better they're moving.
00:13:06:02 - 00:13:06:09
Speaker 2
Yeah.
00:13:07:02 - 00:13:45:03
Speaker 1
Because some, like, we've had one client who didn't. Her body didn't really change much, but her energy levels changed, her ability to lift weights, changed her confidence with weights, her mind body connection changed and that all that stuff is much more important. And you can only really do that by tracking things. So I always make sure, like on long lines, in-person clients, I'm tracking that progress because yeah, it's just a retention thing because everybody gets to that point where they feel like they're not doing anything, they won't shaving anything.
00:13:45:03 - 00:13:51:12
Speaker 1
But if you can look back and go, Oh yes, I'm with the two kilo dumbbells now I'm at the 12 kilo dumbbells. That's a huge jump.
00:13:51:13 - 00:13:52:02
Speaker 2
Yeah, right.
00:13:52:05 - 00:14:12:20
Speaker 1
That so you know, and it is just those little boost that give you that often you can go back in there and oh yeah, I am achieving something. And again yeah, all the body scans, body measurements, all that sort of stuff. Easy like that, that is also all great. But yeah, you do need to track something to this is for the coaches out there.
00:14:12:20 - 00:14:25:04
Speaker 1
You do, you need to track your client stuff no matter what it is like. Again, you call clients goals, track whatever is in those goals, whether it could be weight loss. So then you track their what.
00:14:26:01 - 00:14:38:15
Speaker 2
If you were tracking like zero things as a client? I mean, as a coach, wouldn't I feel like it can make me anxious because there's no proof that you're worth the money or the time that they're putting in right?
00:14:40:00 - 00:15:04:11
Speaker 1
Yeah. And I have gone down that rabbit hole and that has happened, especially back in the OJ Primal Days. It was very hard to get people to track. This is going back a few years now. So like the technology wasn't as good as it is now. It's improved a lot. It's still a long way to go for some reason, but yeah, you could definitely tell, say like literally what you read off on.
00:15:04:11 - 00:15:28:13
Speaker 1
I can think of ten clients that did it and are still working it now and then ten clients that didn't, you know, are working out and haven't worked out since Primal Closed. You know what I mean? So it even if you don't care about it, just track it because it's just that thing that's just going to add to that thing that you know, that thing in your head that makes you come back and want to keep doing it and continue.
00:15:28:18 - 00:15:34:06
Speaker 2
Yeah. Like you can actually see the value in working out, right? Yeah. So that's all for me today.
00:15:34:09 - 00:15:35:19
Speaker 1
I want to talk about flexing.
00:15:36:19 - 00:15:37:17
Speaker 2
Flexing like.
00:15:38:00 - 00:15:40:11
Speaker 1
Yeah, flexing like, flexing their muscles.
00:15:40:12 - 00:15:40:20
Speaker 2
Okay.
00:15:41:13 - 00:15:57:18
Speaker 1
This is this has actually been used by bodybuilders. All use it in the past and before everybody leaves. And Tunisia, bear with me because it's going to come back and it's going to be one of the best things you can have in tool bags for working out and trying to improve the way you look.
00:15:58:21 - 00:15:59:11
Speaker 2
Flexing.
00:15:59:22 - 00:16:23:19
Speaker 1
So flexing is basically just nice isometric movement. So isometric is just a holding in movement under load. So a lot of people would know maybe like a squat hold. So you come down in the bottom squat and hold and hold for as long as you can. That's an isometric squat hop. Yeah. Makes sense. Yeah. Yeah. So but you're actually flexing your muscles in that position because you're using them now.
00:16:25:01 - 00:16:35:01
Speaker 1
Bodybuilders obviously use this a lot when they're on stage or prepping to get on stage and bodybuilders burn a lot of bloody calories on stage flexing.
00:16:35:13 - 00:16:44:04
Speaker 2
Really? Yes. Is that why they treat like I have seen on YouTube, some bodybuilders trait like flexing or posing sessions like a workout?
00:16:44:04 - 00:17:06:09
Speaker 1
Yeah. And it is so there's a lot of benefits to this not just calorie burn. So bear with me. I'm going to go through them all. So every time you flex your muscles, you're stimulating muscle. You muscle so it burns calories. Now, obviously, the harder you conflicts, the more muscle fibers you can engage. So the more calories you burn.
00:17:07:01 - 00:17:13:18
Speaker 1
Now it goes through the body. So biceps aren't really that big. So, yes, you can flex your biceps and get a lot of muscle work.
00:17:13:18 - 00:17:14:07
Speaker 2
Around like this.
00:17:14:07 - 00:17:34:05
Speaker 1
And just really flex it Hodgkin and get some good muscle connection and muscle fibers active. But then if you can go to your glutes or your quads, the bigger muscles in your body, then obviously you can recruit more muscle. But you know, there might be hundreds, thousands in your quad and tens of thousands of your biceps. So there's big difference.
00:17:34:07 - 00:17:55:02
Speaker 1
They the trick is now when you try and flex all individual muscles through your body at once, like so you go through your body so you can do forearm, bicep, tricep all the way down your body individually and then flex them all at the same time. So I people look at bodybuilders on stage and go, Oh, they're just sitting there and they're flexing.
00:17:55:06 - 00:18:13:03
Speaker 1
But it actually takes a lot of practice to get to the point where you can flex individual muscle groups for the judges or flex the whole body, every single muscle in your body. And it's very hard. And I'll bet you a lot of you out there can actually flex a lot of your muscles in your body.
00:18:13:19 - 00:18:19:11
Speaker 2
I can barely engage my glutes when I'm doing squats a little individually. Flex it.
00:18:19:12 - 00:18:46:13
Speaker 1
So that brings brings me up to the second point. So the first one, obviously calorie burn will bring it all back so you can integrate this during the day in a second. But the second one is mind body connection. So every single studies done on mind, body connection, more and muscle connection when you're working out is the last one I seen there was a 16% increase in your performance and results in the gym when you have a better, more and muscle connection.
00:18:47:01 - 00:19:14:23
Speaker 1
16. Wow, that's huge. So no supplements. There is not a supplement on the world, even testosterone, anything like that. The javelin into you boosted it up as much as you can. It doesn't give you a 16% increase. So it's a huge thing to have that good mind muscle connection. Yeah. So just trying to get your delts to flex your shoulders or just trying to flex you, let's all your core accord.
00:19:15:00 - 00:19:40:21
Speaker 1
The core is a big one that a lot of people can't do. So at home right now, when you're listening, I want you stand up. Yeah, everybody's doing it. Put your hands on your head. Hands on your head. Now I want you to exhale as much as you can and try and sucky building. And then once you've exhaled all the air, I want you to flex your tummy and hold your core for 3 seconds.
00:19:42:06 - 00:19:59:13
Speaker 1
Okay? So a lot of people can't actually do that. And when when trainers or coaches or people on line, when you fall and they say engage your core, that's basically engage in your core. So just getting that more muscle connection and you get those muscles to turn on and that is one of the best ways to do it.
00:20:00:13 - 00:20:18:21
Speaker 1
Not only that, it helps actually shape your core as well doing those exercises. So if you did ten breaths like that, so as you exhale, so you inhale again and then as you exhale, exhaling all the air out, trying to suck your tummy in and right at the very end hold and tense it for 3 seconds. That's an isometric hold of your core.
00:20:19:09 - 00:20:43:04
Speaker 1
And that's actually probably better and more beneficial than doing a plank or something like that, because a lot of people don't actually do that while they're holding a plank and that's what you should do. So again, that bone and muscle connection. So if you can do that during exercises or working at whatever you're doing, you're obviously going to be engaging your core a lot more, which means it's going to work out a lot more so and it's going to look start looking a lot better.
00:20:44:12 - 00:21:08:04
Speaker 1
So I bet I can go through every single muscle group with that example. Yeah. So having that good mind muscle connection to every single muscle in your body and then now just try stand up, do the bodybuilder flex arms up, biceps up and flex and just try and flex every single muscle in your body at the same time.
00:21:09:05 - 00:21:31:14
Speaker 1
A bet you can't do that either. So I'm talking biceps, you know, back chest glutes, core calves. It's very hard to turn every single muscle on your body and hold it for 30 seconds and tense it. So it's it's not only just a hard thing to do, it's a good thing to just work your mind and get your body connected to your mind as well.
00:21:32:08 - 00:21:52:02
Speaker 1
And obviously, last one, it just increases increases blood flow through the body because you're activating your muscles. So when we activate our muscles, again, those muscle fibers, it's recruiting all that sort of blood, blood flow through your body so it can help just flush your body out, help you recover a little bit as well. So three things there.
00:21:53:04 - 00:22:00:09
Speaker 1
So what I'd recommend is trying to do that in the morning and afternoon twice a day. It takes like literally.
00:22:00:13 - 00:22:01:19
Speaker 2
The full body flex.
00:22:02:01 - 00:22:03:03
Speaker 1
Full body flex.
00:22:03:14 - 00:22:04:00
Speaker 2
Thing.
00:22:04:08 - 00:22:22:15
Speaker 1
And emptying it literally. You can, but if you add this in, it's going to add to your needs or your daily calorie burn a whole lot more because one, it's going to suck to start with because you can't do it properly. Yeah, but like exercising, that's going to suck when you first start doing it because you can't do it properly, but you get better and better at it.
00:22:22:15 - 00:22:39:16
Speaker 1
So the results are going to get better and better. So just take 5 minutes. Probably wouldn't even take 5 minutes, 2 minutes to flex you every single muscle in your body in the morning and afternoon. And trust me, it's going to benefit you a lot. So it's going to help you burn calories. So you're going to reach those goals.
00:22:40:01 - 00:22:51:18
Speaker 1
It's going to help you body mind, body connect, and it's going to increase your blood flow with it through your body. So I just want to bring it up because it's a good way just to increase movement into the day. Yeah, look.
00:22:52:04 - 00:22:55:21
Speaker 2
With that actually moving like you can do it at your desk, right? For certain muscle groups.
00:22:55:21 - 00:23:13:21
Speaker 1
Yeah. Even No Tim Ferriss actually had it in his for our body. So he would say, sit there at the dinner table with your friends just to burn those extra calories, and you'd flex your quads. So flex your legs. No one can say you're doing it. You might have UIJ Right and Vice Day, but you can literally do it.
00:23:13:21 - 00:23:32:22
Speaker 1
And it's so underrated. But so effective at the same time because you can literally do it anywhere, any time you can sit at your desk working and do it. And it's one thing that every single person can do. Like even if you got an injury in your leg, you can do your arms. Yeah, If you got an injury in the arms, you can do you like.
00:23:32:23 - 00:23:53:04
Speaker 1
So there's no reason why you can't sit there and flex muscles even if you're in a cast. There's been studies shown that if you flex your muscles within that cast, it actually stimulates muscle growth. So the atrophy when you cast comes off isn't as bad. So there's a lot of science behind it. I just want to bring it up to get you guys just to do a little bit more during the day.
00:23:53:17 - 00:24:00:12
Speaker 1
And there's no reason why you can't do it. All right. Let's wrap this episode up with our segment that I still haven't got time for.
00:24:01:02 - 00:24:01:17
Speaker 2
Three things.
00:24:02:02 - 00:24:10:16
Speaker 1
Three things. One thing to listen to, one thing to watch and one thing to try. Yeah, First thing to watch is Mackie on Tick Tock.
00:24:11:21 - 00:24:30:15
Speaker 2
Well, we haven't really been watching anything lately because Jack's been working heaps, but that means anything. Recording a bunch of tick tock because I'm always home by myself. So I just, like, start talking to myself. It's actually kind of satisfying sometimes. Funny. I always give good advice, so there's no reason not to watch on Tick Tock.
00:24:30:19 - 00:24:39:11
Speaker 1
Yeah, I think it's been great. It's good to see your face on social media and it's inspired me to do it. Try and do it a little bit more. I haven't started yet, but I will.
00:24:39:14 - 00:25:01:06
Speaker 2
Before we move on, I just want to say that I had an epiphany, I suppose, with recording Tick Tock. Right? So a couple of weeks ago I was telling everyone to just like set a minimum amount of work out, set a minimum target for exercise, minimum target for diet. I set myself a minimum target for recording my bass because it is awkward.
00:25:01:06 - 00:25:17:16
Speaker 2
Just like talking to yourself right? But it's normal online. It's not normal in person. So I set myself a minimum to record myself at least once every single day. I don't necessarily have to post it and I found once I record myself once, I'm like, Oh, I have another idea. I will do another one and then I'll do another one.
00:25:18:00 - 00:25:25:03
Speaker 2
And now it just feels I mean, it's still awkward, but it feels kind of it's kind of getting natural this way. So yeah.
00:25:25:20 - 00:25:27:02
Speaker 1
And where can people find you?
00:25:28:05 - 00:25:38:01
Speaker 2
It is Mac underscore in-situ, same as every social media platform to follow me everywhere. Good sweet thing to listen to.
00:25:38:13 - 00:26:06:16
Speaker 1
Yeah. So I want you to go and listen to Chris Williams on the Modern Wisdom podcast and he had a conversation with the UK's best bodybuilder. I can't remember his name, but it was actually a really good conversation and he was talking about the flexing thing that I just brought up. Yeah, just reminded me I used to do it all the time of flexing thing and incorporate it into people's really programs yet again.
00:26:06:16 - 00:26:34:15
Speaker 1
This is just a lot of benefits from it, but it's so simple. But he talks about it in that podcast as well. So it's actually a decent podcast to go and listen to. It was a good conversation. Everybody thinks bodybuilders are going to be. We made heads, but when they're at that elite level, they are athletes and it's cool just to hear a conversation about bodybuilders and how they are athletes and how they live life.
00:26:34:18 - 00:26:35:05
Speaker 2
Yeah, cool.
00:26:37:13 - 00:26:49:02
Speaker 1
One thing to try not burgers don't go any place. The only thing I can come up with is to flex.
00:26:49:18 - 00:26:50:17
Speaker 2
Try flexing.
00:26:50:17 - 00:27:15:11
Speaker 1
I know it's a bit of a cop out, but seriously, just try it once a day for the next week until our next podcast comes out next Friday. And you can tell us how we how you went on the podcast. Okay, Lauren, I am. But as always, if you do do it and you're starting to get some benefits from it, it does take a couple of weeks, but it's trust me, just like anything else, work that's hard and uncomfortable.
00:27:15:11 - 00:27:36:07
Speaker 1
Doing it is worth it. So even just drop us a comment or how you went with it in the question box is a link below in the show notes where you can submit questions for next week's podcast because we're going to do a questions only podcast next week. We have got a lot of questions building up there that I want to get rid of, so you can just let us know.
00:27:36:07 - 00:27:52:03
Speaker 1
You don't have to submit a question. Just say Jacko tried that. It worked really well. A better mind body connection. So do that. Try that and let us know how you went. So that obviously wraps it up. Thank you again for tuning in and we'll talk to you all in the next episode by.
