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As the season continues, Laura, Scott still police.
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Breaking news at AmeriCorps Accountia's Laura Owens has been indicted on fraud charges. Open your free eye-hot radio app, search Love Trapped, and start listening now. Hi, it's Joe Interestene, host of the spirit-daughter podcast,
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“It can change you in the best way possible,”
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How many times a week do you go to sleep with the best intentions that you're going to wake up early, you're going to work out, you're going to move your body, you're going to get energized, but then you wake up in the morning, you wake up a little late, you skip that workout,
you just can't find the motivation to do it. Do you want to wake up every morning with more energy and actually want to move your body, or just have the energy to chase your kids around? Do you want to stay strong, healthy, and independent into your 70s and 80s?
What if I told you that strength training, not cardio, is your secret weapon? Fitness isn't just for athletes. It's for anyone who wants to feel strong in their own body. Now, you don't need to deadlift 300 pounds. You just need strength to move pain free and live fully.
Today's guest breakdown, how strength training improves your bones, joints, brain, and even leadership skills. Whether you want to lift your kid without pain or lead your team with more energy, this episode is for you.
Today's first segment is from Andy Galpin,
human performance expert, and he talks about why strength training is for everyone. I think so many of us think all the world's strength training for bodybuilders, or it's for specific types of athletes,
“but the truth is, it can improve all of our performance.”
If you want to improve your nervous system, your bones, your joint health, and brain, we need to be strength training. Historically, it's been seen as risky. It's now proven to boost health and longevity, and this is true for me too.
I'm not a bodybuilder, I don't have plans to be one, but I've seen the value in making strength training a big part of my weekly workout routine. This next clip is for anyone who wants to keep their body pain free and their brain shot.
Fitness can be, I just want to be able to surf every day. Amazing, I'm in, right? Fitness just means I want more energy with my kids. I'm here for all of that, all of that can be rooted in performance. We have a saying that if you have a body, you're an athlete,
which is to say, I don't care if you want to use those physical abilities to shoot a basketball or hit a golf ball like some of our clients, or you want to use that to just run your business better, be a better leader, make better decisions, be able to work more hours and less fatigue. Fine, you're still asking your body to perform.
It's the exact same thing except for a couple of little points at the end. A physical movement skill, right? So that's answer number one. Now, taking this question entirely differently, if you look at what is generally true for most people,
fitness is a combination of a handful of things. You want to be able to do activities and not pay major consequences. That is it, right? I want to be able to walk up this dang hill and then not wake up tomorrow and screaming pain.
“So it is a, I want to do a, and then I don't want b to happen as a consequence, right?”
So I want to empower everyone to be able to have that and then not pay major consequences, whether it's injury or hand full of other things. So for most people to be able to execute a resilient physiology that is, you're able to do many things. It's one of the reasons, again, we call that RTAs.
This is this concept of, I want to be able to do many things
Then not have severe consequences.
So you're going to have to have some, some months of physical strength.
Number one, right? Are you any, be a power lifter or a bodybuilder or a weight lifter, blah, blah, blah, blah, but minimal levels of strength.
“If you want to look at this from the medical perspective,”
I can make that argument. We can go into tons of the research about to ask you that. Yeah, why is strength so important? Because I feel like we've undevalued it for a long time and you don't, you could go your whole life.
Well, I would say that we as a science finishing field didn't help ourselves much. This was actually the whole fun story here in the early 1900s, strength training was viewed as something
that was really deleterious.
It was dangerous. There was a long story here, but you'll have a heart attack. It's just saying, right? And that stayed along for a long period of time. The science said it was bad for you.
And then the science changed.
“In fact, there's a famous individual in the Dr. Carpevic,”
who himself was a scientific advocate of this is dangerous. And then collect them or date it and realize actually it's not dangerous. And then, oh my gosh, there's all these health benefits. That happened in the 1950s and 60s. Right after that, on the back of it, you've got Arnold Schwarzenegger.
You've got pumping iron, you've got Conan, you've got these things, and you went from bad it for my health to oh my gosh, I can become a superhero. And this empowered a generation of men, mostly. Oh my gosh, I can become a physical superhero.
That was awesome, but the downside of that was everyone's association with the restraint training was muscle and bodybuilding. And that is a very limited perspective of strength. So scientifically, the people in this field were not strength training people. The exercise physiologists, the nutrition scientists,
for and most were the 1960s through 90s were all endurance folks. And so you had no research being done. You couldn't make the argument anymore, they was bad for your health, but there was no argument that it was really great for your health.
And they had a whole generation of kids like me who came up on that, but then also like science and started saying like, why are we doing studies on strength and high intensity stuff? Well, that only lasted so long before we started coming out in the area. And now it is so clear, we have mechanism, we have epidemiological evidence,
we have randomized control trials in men and women, young, old, and that research goes on. Physical strength is one of the single strongest unintended predictors of lifespan. And so you've got lifespan, which is how long you're going to live.
You have health span, which people talk about now, which is how healthy are you within those years. And now scientifically, we call that strength span.
“And what they're saying is strength span is not the only thing that matters,”
but it's an important characteristic to your health span. If you lack physical strength, a number of things start to happen. Number one, this is one of the reasons why we look at for the record like leg strength and grip strength as two of the most ubiquitous predictors. You'll see this all across the literature as statistically significant
predictors of mortality. And in fact, some of the papers that directly compare strength, again, mostly leg strength, leg extension and grip strength,
two VO2 max. Oftentimes, but not always, but oftentimes,
will show strength as a stronger predictor of mortality or all cause mortality than VO2 max. So if we've talked that nausea, you know, last much years about important VO2 maxes, and it's absolutely true. But strength is right there as an equivalent predictor of how long you're going to live. So the question is why? Well, you have correlation and causation here. Lots of evidence on both sides. If you are weak saying your hands,
it is a proxy for overall strength. So that one of itself is true. It's also direct intervention. If you can't carry a bag confidently, and you can't put a backpack and an overhead compartment, you're not going to take the bus. You're very less likely to go on an airplane. This now releases secondary problems with social isolation. You're not confident one of the single biggest predictors of one of the single biggest issues we have with unsuccessful ageing
is that people, when people start to feel like they become a burden on society, they start to withdraw rapidly. No one wants to be the person in line holding everybody up. No one wants, like you just know all those examples. So people are more likely to just socially withdraw. And now we're having all the secondary problems of social isolation. And even physical activity starts to go down because people don't leave their house. They watch TV more and this whole
cascade of things start to happen. So we have direct and indirect mechanism there that say, again, you don't have to be massively strong, but just maintain some summons of the grip strength. Your legs are going to tell the same story. This is your interface with the world. Your legs in your hands. And so your ability to locomot, to move throughout the world, is mostly your legs. If you don't feel confident that you can walk up the steps to that museum,
slowly you stop going on those trips. You start doing that extra thing. It hurts too much.
It's too exhausting.
leg strength gives you confidence that allows general physical activity, which then pays all
those additional benefits. That doesn't even carry and count the direct physical benefits. So if we start looking at muscles specifically, muscle quality, and this can be defined a lot of different ways, is going to regulate in part things like your blood glucose. And you've, I'm sure talked to many people about the importance of metabolic health. Skeleton muscle is going to explain about 80% of the variance in your resting metabolic rate. That's, that's your, you know, your faster
slow metabolism. Again, 80% of the variance is going to be explained by how much lean muscle you have for the most part. So you don't need to be huge, but losing muscle is, it's called sarcopenia.
“If it's, you lose muscle faster than you should be with aging. Highly associated with inflammatory”
states, reduced resting metabolic rate, which then goes right back to the equation. Glucose
regulation, inflammation, that all of these things start to happen. Last fire hose, I know I'm going after this little bit here, but this is a topic of clear passion to me, is you have the presence of strength, as well as the act of the training itself. So going through the strength-trained process has additional benefits to things like your central nervous system, brain, and neurological system. The evidence is very clear. Your physical brain will stay healthier in terms of
a white matter and things like that when you strength-trained. It will stay around longer. There's actually a lot of research now that's starting to point to the fact that things like dementia and Alzheimer's, late onset, specifically, is highly preventable. And that by highly, I mean, it's an extraordinarily high number. You'd have to get a neuroscientist on to really get numbers there, but it is way more preventable than we realize, specifically from physical activity and
“exercise as I'm not the only thing there, but a huge component to that. Lastly, why? Remember,”
the way that you move throughout the world has three big components to it. So when you pick your leg up like that, you just shifted your toe. What end up happening there is three things. Some signal went from your central nervous system. This could be your brain, spinal cord, it doesn't matter. Nurse. Send a signal. That's part one. Part two, those nerves activate or turn on muscles. And then the muscles contract. That's part two. Those muscles are surrounded by
connected tissue. The connected tissue actually is tied in your bone. Pulling the connective tissue is what actually made your foot move like that. So connective tissues part three. So
the reality is, anytime you're strength training, you're keeping connected tissue health here,
you're keeping that muscle quality high and you're continuing to keep that nervous system
“activated. Keeping that nervous system alive is keeping your brain alive. It's physically what you're”
doing. It's keeping your entire nervous system around and fine too. It's the same process. And so when we tend to think about strength training or something, we're doing for our muscles, we cannot forget we're also doing it for our joints. We're doing it for our bones and we're also doing it for our brains and nurses. How much do we want to write now about 130? I'm 183. We should race. No, I want to leave here with
my original hit. On the podcast of Matchup with the Leah, I pair prominent female athletes with unexpected guests. On a recent episode, I sat down with Undisputed Boxing Champ Clarissa Shields and Comedian Wanda Sykes to talk about Wanda's new movie undercard. The art of Trash Shock and what it really means to be ladylike. Open your free iHeart Radio app search the match up with the Leah and listen now. Brought to you by NoVardis, Founding Partner of iHeart Women Sports Network.
La La La, you either love or love to hate. I've been full on oversharing with fans, family, and former friend of me's like Tom shorts. I had a little bone to pick with shorts when he came on the pod. You don't feel bad that you told me I was a bootleg housewife. I was flipped a pizza in your lap. Oh my god, I literally forgot about that until just now. Sorry, I don't want to blame all of that. I got to blame that one on the alcohol. This is about laughing and learning
when life just keeps on life in. Because I mean mistakes so that you guys don't have to. We're growing, we're thriving. And yes, sometimes we're barely surviving. But we do it all with love. It's unruly, it's unafraid, it's untraditionally La La. Listen to untraditionally La La on the iHeart Radio app, Apple Podcasts or wherever you get your podcast. In 2023, former Bachelor Star Clayton Eckard found himself at the center of a paternity scandal.
The family court hearings that followed revealed glaring inconsistencies in h...
a years-long court battle to prove the truth. You doctored this particular task twice in selling,
“correct? I doctored the test once. It took an army of internet detectives to crack the case.”
I wanted people to be able to see what their tax dollars were being used for. Some likes the greatest disinfectant. They would uncover a disturbing pattern. Two more men who'd been through the same thing. Greg Olesby and I command you in it. My mind was blown. I'm Stephanie Young. This is love
trap. Laura, Scottsdale Police. As the season continues, Laura Owens finally faces consequences.
Ladies and gentlemen, breaking news at America, Ofic County, as Laura Owens has been indicted on fraud charges. This isn't over until Justice has served in Arizona. Listen to the love-trap podcast on the iHeart Radio app, Apple podcasts or wherever you get your podcasts. This next segment is from Dave Asprey. Pioneer on the future of human performance, health and longevity. He talks to us about how to hack laziness. How many of you know that you just
keep being blocked by your laziness, your lethargy, maybe even your fatigue. He talks about how your body is designed to save energy. And he talks about how to work with your body, not against it. Now, if you're someone who doesn't love working out or doesn't have time to go to the gym for an hour every day, Dave explains how to use laziness to your advantage. Smarter workouts less time. This part blows my mind. He talks about how just 15 minutes a week with the right methods can be better
than five hours of cardio. Now, if you're someone who needs that push to stay consistent, but wants it to be simple and achievable. Listen to this. You talk about tapping into the power of laziness. Tell me how you do that. What does that mean? Because I think a lot of you're going
“to make a lot of people happy today. I will. But even talking about laziness, it's the only thing”
worse is talking about death. I mean, people they don't want to do it. So when I would you do an Instagram post about laziness, people would just not watch it because I don't want to face that. And we've all been shamed for being lazy. There's that coach. It's like, don't be so lazy, run around the field again in the teacher. You're not performing or your parents. So we have all this shame about it. The reality, though, is that your body has an operating system. I call it
the meat operating system. And a lot of spiritual work is actually accessing that. And it has a very strong desire to not waste energy. And that is a sacred thing, right? Imagine if we had two people. And one of them says, working hard gets results. And I said, all right, guys, go take a ditch. And one of them says, I got my shovel. And the other one says, I got a tractor. The guy with the tractor was done in 20 minutes. And the other guy works for three days.
And we somehow believe without thinking the virtuous guy is the guy with a shovel because he worked hard. And we're unconsciously believing that working hard gets results. So we shame ourselves when we don't work hard. And sadly, when we work hard and we don't get results, we start feeling like victims, which is really toxic. We all know people work really hard and no get results. Maybe it's because we have a belief system in there that doesn't work. And when we
say, well, could I do this in an easier way? We start feeling shame. No, it's not okay to do it the easy way. Because the virtue comes from the struggle. But in the world that we live in, the virtue
comes from getting it done. And understanding that you will always have a desire to be lazy and
think about it. You wake up and you say, all right, I could go to the gym or there's a couch and there's donuts and Netflix. The couch is always going to look sexier. And we start, well, I should want the gym. No, you shouldn't. Your body really does want the extra energy from the donuts and not using any energy in case there's a famine. So embracing that your motivation from your body is to save energy and there's nothing wrong with that. So then how do you use that to motivate
“yourself? That's how to hack laziness. Well, if you go to the gym, let's say you're going to do”
cardio. Go to spin class. If you did an hour a day, five days a week. That's aggressive. You're going to improve after two months, two percent improvement in your fitness. If you do the lazy way, the thing I write about and smarter not harder, you're going to spend 15 minutes a week. You will not sweat. That's the amount of time you've been brushing your teeth, by the way. You'll
improve by 12 percent, six times more. So you wake up and you say, today, I'm going to say 50
minutes of not working at the gym because I'm going to do it better. And all the sudden, it's really motivating because the body says, I get to save energy at the gym. And then the body
Aligns its motivation with what your mind wants.
important thing. It's something that I've never seen written about anywhere. So use the savings
“of time, the savings of energy to motivate yourself. But you know who does know about this?”
Big food companies. They will send you a 25 cent coupon. And I look, I save 25 cents because to our body, saving money feels like a lot more than it really is. So it's about our unconscious view of reality. So since we know our body does that without our knowledge or permission, let's just use it to our advantage instead of against us. Yeah, absolutely. It's using a 15 minute work out per day. No, no, no, no, no. No, you think a 15 minute work out? Five minutes, three times a week.
Five minutes, three times a week. How is that having a 12 percent change? Well, maybe working hard doesn't get results when it comes to exercise. And I want to be really clear. The ability to work hard is necessary for you to get things done in the world. But working hard without the right tools is a fool's errand. Yeah. And one of my companies is a franchise where about to be over about 30 location signed. So we're opening across the country. It's called Upgrade Labs. You can go to own
“and Upgrade Labs.com and open one in your neighborhood. And we have the technology to do this. It”
uses artificial intelligence. And it causes you to move slower than you want. And then way harder than you really, really want to. But only for 20 seconds. And then here's the trick. As soon as you're done, you take some really deep breaths and it guides you with the AI to say breathe deeper and it brings your heart rate down. So what your body really responds to is really strong stimulation. Like a tiger was going to catch you. And then a feeling of safety and calm when you
have enough minerals, you have enough nutrients. So it says, oh, I guess I should improve my performance.
But if you go to the spin class, give the tiger chase you on the first sprint and then you keep running.
And then you sprint again and you keep running. And the body believes, I'm being hunted and it doesn't get away. And if you're combining that with a low calorie diet, oh, there's a famine. And I'm continuously hunted for an hour a day. No wonder it's not going to improve. It doesn't
“have any energy to improve. It's just stressed. So the precise dose of exercise, it matters so much”
and the liberating thing you're going to hate me for saying this. So you notice I'm in better shape than for 20 minutes a week, as my entire workout recommend. And I'm like, I'm doing all right. Yeah, you're stacked. Yeah. That's epic, man. And you said it beautifully on page 21. You said, your body does not care how much time you do something hard. It cares about how quickly you do something hard. How hard it is. And now quickly it returns to baseline. There you go.
Page 21. That is, and that resonated with me a lot because, and we'll talk about this later on. I don't want to get into it now. But you talk about this in the book as well. Why the infrared sworn and why cold plunges kind of that explains exactly that process. Yes, especially if you're doing both back and forth and you think they're getting in the cold for you like, oh, I'd have to sit in there for a long time. But it's actually how long is it uncomfortable for? Right. That
where it's actually working because you're saying, once you become normalized, once anything becomes normalized, whether it's spin class, whether it's sitting in the cold or whatever it may be, it's now not having that effect. It doesn't work. In fact, if you got in a normal warm bath tub and slowly cool the water, you would have no benefits from doing that. And instead it's that you got in and it was a rapid drop in temperature and then you got out and the body warmed
itself up again. And it's teaching the body that it is safe to warm itself up and then it becomes better at creating heat. If your body's better at creating heat, it means your metabolism works better. And so we've unpacked all of this using machine learning in artificial intelligence. And today, most people, they buy gym memberships and they don't go. There's $400 million a year of ghost
memberships where people pay and never show up because, well, if I have the membership, I might show
up, but the lazy impulse of the body wins because the gym doesn't have a good return on investment of your time. And I'm not saying you shouldn't work out. No, I know you did. And if you go to the gym, awesome, I enjoy that as well. But I'd frankly rather go to a yoga class in my spare time. And then you can get the muscles in about three to five times less time than going to the gym. You get the cardio in, I don't know, 15 minutes versus five hours a week. I don't know the
ratio there, but it's crazy. And it's much better cardio anyway. And so all the sudden you're saying wait, I got my strength, I got my cardio. And that was what led me to create upgrade labs because people want to come in and do this. And what do you do with the extra time? Well, how about we train your brain with neurofeedback? How about we train your stress response so you can be more resilient when things are weird at work or at home or things like that? Or how about we just make it so
your body recovers better than it ever did? And what we're dealing with now is a world full of stress
Never any recovery time.
cardio. And then let's take the extra save time to make our brains better and to make our stress handling better. Absolutely has changed my life. Have you got one in LA upgrade labs? There's one at the Beverly Hilton, although that hotel is about to get renovated. And there's one in San Monica underneath Arnold Schwarzenegger's. Oh, I want to go. Absolutely. I need to go. Yeah, I need to come in. Yeah, this is I didn't realize that's awesome. Yeah, in fact, the first one opened
eight years ago in San Monica. I've been working on this for a long time before we decided to let anyone open a business at upgrade labs. And part of this is it's a global movement now by a hacking. It's a thing you go to Latin America. You go to Japan. It doesn't matter. There's by
hacking all over the world. And it's expensive to build a million dollar lab like I did at my
“house with all this advanced tech. So, what if we just made it available for a period?”
How much do you weigh one? Right now, about 130. I'm 183. We should race. No, I want to leave here with my original hit. On the podcast I'm matchup with the lia. I pair prominent female athletes with unexpected guests. On a recent episode, I sat down with undisputed boxing champ Clarissa Shields and comedian Wanda Sykes to talk about Wanda's new movie "Undercard." The art of trash shock and what it really means to be ladylike. Open your free i-heart radio app search the
matchup of the lia and listen now. Brought to you by No Vardis, founding partner of i-heart women sports network. Hello, gorgeous. It's Lala Kent. Post of unjuditionally Lala. My days of filling up cups it's there may be over, but I'm still loving life in the valley. Life on the other side of the hill is giving grown-up vibes. But over here, on my podcast, I'm traditional Lala. I'm still that Lala,
“you either love or love to hate. I've been full on oversharing with fans, family, and former”
friend of me's like Tom Schwartz. I had a little bone to pick with Schwartz when he came on the pod. You don't feel bad that you told me I was a bootleg housewife. I was flipped a pizza in your lap. Oh wow. God, I literally forgot about that until just now. Sorry, I don't want to blame all of that. I got to blame that one on the alcohol. This is about laughing and learning when life just keeps on life in. Because I'm a mistake so that you guys don't have to. We're
growing, we're thriving, and yes, sometimes we're barely surviving, but we do it all with love. It's unruly, it's unafraid, it's untraditionally Lala. Listen to untraditionally Lala on the i-heart radio app, apple podcasts, or wherever you get your podcasts. In 2023, former bachelor star Clayton Eckerd found himself at the center of a paternity scandal. The family court hearings that followed revealed glaring inconsistencies in her story. This began a year's long court battle
to prove the truth. You doctor this particular test twice in selling stretch. I doctor the test ones. It took an army of internet detectives to crack the case. I wanted people to be able to see what their tax dollars were being used for. Some like the greatest disinfectant. They would uncover a disturbing pattern to more men who'd been through the same thing. I'm Stephanie Young. This is
love trap. As the season continues, Laura Owens finally faces consequences.
Ladies and gentlemen, breaking news out of Maricopa County as Laura Owens has been indicted on fraud charges. This isn't over until justice has served in Arizona. Listen to the love trap podcast on the i-heart radio app, apple podcasts, or wherever you get your podcasts. This third clip is from Senada Grecker, the fitness expert and mindset coach and Kim Kardashian's
personal trainer. And in it she talks about why strength is at the foundation of our workouts. Now all exercise methods are benefits, but strength training is the base. We hear so much about
“the importance of protein, but here is how and when you should eat protein, plus carbs to enhance your”
training. If you're feeling overwhelmed or have never done strength training, Senada explains
how to be more structured as a beginner and more flexible if advanced. We all want the secret to aging well and increasing longevity. But what if I told you that secret was strength training, it increases bone density and muscle mass. If you can only do one thing, start with strength training. I know I keep saying that in this episode, but it's because I want to simplify it for you. Walk us through the different types of exercises. You obviously focus on strength training.
I want to hear about the benefits of that, but people who are trying to make sense of like, do I need to do pilates? Do I need to do yoga? Do I need to do hit workouts? Do I need to
There's just so much on offer today, especially in LA, but there's so much on...
world. And people are just wondering what's going to work. I was telling you earlier that if I'm doing a workout and I'm not seeing progress either in strength or physique or whatever it may be, then you get discouraged and then you let go of it. So walk us through the different benefits of different exercises and why strength training is a priority for you. In my actual programming, I also incorporate some height or intensity. And I try to weave in a little bit of fun cardio.
So I do incorporate different modalities. It's not strictly strength training or and it's not power lifting by any means is strength training, but I do incorporate hit sessions and some cardio because you need. I value all of the components, all of the different modalities, but for me strength training is sort of like the golden standard because that is what is
“going to strengthen your bones. That's what's going to build muscle mass and a vast array of”
other benefits that not every modality has. Strength training is proven to increase like I said
bone density, a muscle method which are so crucial to longevity and a healthy longevity. And
you know longevity now has become such a buzzword and if you could do one thing for your longevity is strength or strength training. What's actually happening when we do strength training? Why does it link to longevity? The bone density is an important part. What else is happening because of strength training? Because what I always hear about is, as you get older and if you fall over, you need the strength to pitch yourself back up. But how is strength training in other ways
really impacting our longevity? Yeah, I mean because it is our bone density max is reached at about age 25 to 30 and from there we start to lose bone density and by the age 40 and on we start to lose bone density faster than we can build it. So then what happens at that point is that when we do fall with break a hip or a wrist and then the chances of recovery from that are much less so that
“leads to deaths. I think there is like 32,000 deaths caused from fall injuries and adults like 65”
and older and obviously if you can build and muscles the same way you start losing after the age of
30 believe it or not. You start losing muscle mass at about 3 to 8 percent every decade. So that's
that's incredible. Those are incredible numbers. I mean at the age 30 is a little bit slower but then it starts to pick up at 40, 50 and then by 60 is even faster. So if you can build as much as you can in bone and muscle as when you can that will just help you carry both help you carry yourself through and healthier in the older years, in the in the later years of life because again you can either prevent yourself or falling or you can recover faster from an injury because your bone density
is where it is more optimal than you would have been if you hadn't been building that bone mass and especially for women women are more prone to osteoporosis which is bone density loss than men and by menopause the numbers are staggering as to that bone density loss and for men actually even though osteoporosis is less than women their causality of death their death due to fall is higher than women. So I mean a lot of the time I know it's like when we're in our 20s or even our
30s we think of ourselves as invincible you know we've got these amazing bodies they're
incredible of course but how do we prepare ourselves now when it is possible for the future ourselves our future self will thank us. This is really powerful stuff so now that this is really going to connect with the audience to hear these reset studies and recognizing the changes that are happening
“in every decade because I think so many of us like you said and I remember that I remember”
being 22 years old and thinking I was Superman and thinking nothing could defeat me and I remember my dad kept telling me you need to focus on your health and to focus on your health and I was like I'm healthy it doesn't matter and then you know when I had a couple of my own personal challenges with health it really kind of stuck with me as to what an investment and needed to be. What are some of the biggest things that you consistently see getting in people's way when they're trying to get
fit to in stronger what are the challenges the most common ones that you see people that you've trained over the years that you find they struggle with? Well the first one is relying on feelings. A lot of people rely on motivation I don't feel motivated so you know how or how do you
Get motivated to work out a lot of the time it just I'm not motivated I don't...
work out the coziness of the home is is a lot better than you know getting up and getting moving but
it's we don't rely on that you know you take that you take those feelings you put them aside
“and you put your shoes and you keep going because that's what you do it's like brushing your”
teeth you there's no there's no for me there's no it's a non-agosible working out is a non-agosible not just for right now not because of aesthetics but for longevity like we're talking about quality longevity um aesthetics come it's beautiful once you do the things the right things for your body with nutrition and working out aesthetics are a byproduct that will come because a lot of people take that approach of like wanting to look a certain way which I find can be motivating but for
it's it's short-lived especially if the results are taken a little bit longer which could take longer for some people but if you are doing it again for those right reasons for the reasons of like I want to be as strong as I can in this body so this body can carry me forward in a healthiest possible way for as long as as possible so that is the the biggest one that I face is like
“how do you to how do I get motivated how do I stay motivated it's like act don't wait for the”
feelings act um the other thing is I'm too busy I'm too busy there's always time I'm sorry
but you can always make time for yourself you can find that time a lot of the time we find I'll even there there's been even arguments back and forth with people on Instagram you know I don't have time yet two hours later they're still responding to the same chain of communication well you had two hours right there you have time a lot of the time is just we be analyze your day just analyze your day is to where you're you're spending time that you could
carve out not saying don't watch TV or don't don't be on social media exactly do that how can you incorporate it I found that for me yeah I'm a big big believer of like not doing all or nothing so even when it comes to nutrition it's like you want to eat a burger fine just how can you maybe take one of the sides of the bun out you know what I mean how can you substitute half of the fries with a salad it's like don't don't completely take things out
try to incorporate in your life so find out there there is definitely always a little bit of time that
you can find absolutely yeah when going back to the feelings point yeah I found that things that are good for me feel bad before but feel amazing after exactly and the things that are bad for me they feel really good before yeah but they don't feel so great all that and so I'm the same as you when I wake up in the morning I often go on a hike that's like how I like to start my morning that's great yeah I'm going for a walk I like being active and I don't want to do something too
straight like my day is quite busy and I found that when I wake up in the morning I don't want to work out I don't feel like you and you're so right that I just have to say to myself after remind myself but I know how I'll feel after and when it comes to eating a burger trust me I want to eat a burger all the time and I've to remind myself but I know how it's going to feel after and so it's almost like you've got to connect your brain to the often feeling absolutely
“because the after feeling is so much more what you have to live with because the feeling before”
kind of comes and go exactly I want to eat a burger I burger now I don't feel so great I don't want to work out I ignore working out I didn't work out now I don't feel so great right and you're living with that feeling after for much longer than you're living with the feeling before so that's definitely out me and the busy one is so true I mean I feel like if I work out while watching I love watching football soccer highlights I miss watching soccer and I don't get
to watch it full I don't get to watch full games anymore because there are different timings because I live in LA games or London or England and I will put on a highlights of the game which are like 20 minutes and I'm like this is perfect for 20 minute work out I can watch the highlights I can work out and it's going to force me to get through 20 minutes or if I didn't have the highlights on I know I'd give up in like six yeah and so when the
highlights are on I know that I'll be able to get through a full 20 minute workout which is what I'm trying to do if I'm traveling or moving around so I I love that idea of incorporating things incorporating it and and that's true when it comes to creating habits that that are tough to to create in the beginning it how can you tack on something that that is enjoyable like a little bit of a reward system and a reward system doesn't have to be that I get to you
What is the right reward system for being fit because I think a lot of people...
it is yeah yeah yeah yeah yeah yeah you could be you know like you said you you like to watch the highlights you know a show that you enjoy or another activity that's enjoyable you know
“or if you want to treat yourself fine maybe when it comes to food find a healthier option I'm”
a great believer also in substituting you know a lot of the recipes that I post are I have a sweet tooth a major sweet tooth so how can I create recipes that are healthy that will set us fine will taste just as good as the naughty food so it's just for every person it could be it could be different what that reward for them is but tack it onto it you know in the we rise up we have Dr. Gina who is a habits expert habits building expert one of the I think for leading
researchers of habits and she has so much input and so much information on how to make habits
sustainable you know I wish I had a Dr. Pocket Gina but yeah she also have such an amazing
insight as to how to create and sustain these habits yeah what's the biggest misconception with strength training what do you think people get wrong that woman will get like bulkier big and and gigantic that's like the biggest thing is like I don't want to get too bulk yet I don't want to
“get too good that's what you hear a lot that's what I hear a lot and that is a huge misconception”
because in females our hormones are do not allow us to get to the levels that for example immense physique and get naturally it is not biologically I there's obviously different levels of hormones
in different women that will promote growth in some more less than others but I always say at the
very at the end of the day you can just back off back off you if you are feeling but I guarantee that once you start gaining a little bit of muscle you'll be at the the feeling of strength and confidence that it that it gives you like a stronger body gives you at least for me and for the people that I've worked with those feelings that it gives them our far out way any negative misconceptions I'm going to say misconception because it is it's you're not going to get thick
you're not going to get huge you're not going to be like Hulk yeah I don't I don't rather love strength training like it's such a passion of hers and she loves that feeling of being stronger and loves that feeling of like it's it's amazing to see because I think you are right that we have this worry that our body's going to change and look away that we don't want it to love yeah yeah what should someone eat right before a workout and right off the especially strength training
workout so before a workout about an hour maybe 30 minutes at at most because you don't need to close I would eat a combination of protein and carbs maybe a little bit higher and and and carbs and then afterwards meal that is higher and protein so at least at least 20 grams of protein and that meal after the workout I mean the the studies are a little bit over the all over the place when it comes to this obviously for somebody that's been working out for a long time
you're a little bit more flexible with that or for somebody that is trying to that is trying to gain muscle mass or weight that again it's a little bit more flexible versus a beginner then you have to be a little bit more strict with strict a little bit more on top of of your nutrition when it comes to not just before and after but throughout the day and at the end of the day is what
you're consuming throughout the day that is most important so are you're eating so not so focused
because a lot of people focus so much on before and after I would start with how do you feel before a workout do you feel you know if you're working out in the morning and you're energized enough then feel free to work out on an empty stomach that's completely fine even if you can carry
“that energy through if you feel like you need to have a little bit of nutrition beforehand”
that's great too it's how do you optimize for yourself how do you optimize for yourself how the genetics play a role in achieving your goals genetics they do play a role a big role in the sense that well genetics will not get you out of that because a lot of the time you know people
See my physique and say you know it's all genetics I actually had to fight ag...
to get out of bed and workout might I'm pretty supposed to to depression and anxiety so battling
“those those factors that's a genetic factor that goes into play but then when it comes to actual”
physique building yes you'll you'll vary us to like the muscle mass that you'll put on but you
can always improve you know there's not let's not even bother working out because I don't build
bigger muscles you know you don't even know till you've tried to what capacity you can build genetics will play a bit of a of a of a factor in the body that you're trying to achieve you know some people will carry a little bit more weight around their stomach so their abs will not be as easily visible as others so they'll have to in a healthy way potentially diet if they can but to see the visible abdominal abdominal abdominal muscles now that that is a golden standard of
anything just hypothetically saying that it will take them longer than others to to to achieve that because again genetics do play a role in that talking about that what is the
health benefit of having a lower body fat percentage like what is the goal right because we know
that people are trying to lower their body fat percentage in order to have abs but what's the actual health benefit of having a lower body fat percentage yeah and even with that you want to maintain a healthier one you so you don't want to go too low you don't want to be too high if you're going too low then your hormones start to to get messed up and we don't want that if it goes too low so then we start to you know women will start to miss their period so it will affect them that way
obviously they'll put the body in a little bit of a frenzy it's not home your states is any more when you go too high then you're starting to deal with cardiovascular issues you know insulin resistance
and all of the things that will then lead to an unhealthy or individual so there's a range there
that we should be talking about cardio you said that you incorporate cardio yeah how much is cardio
“important in a strength training practice and how much is it not needed the question would be”
what are the reasons for adding cardio so are you adding cardio because a lot of people think that cardio is what's going to help them lose weight and that's not necessarily that's not true it's all about calories and versus calories out so if you're talking about strictly losing weight is how many calories are you putting in your body and how many calories you're expanding so if you're deciding to utilize strength training as a way to expand those calories great if you're
utilizing cardio great there is some studies again that suggests that you'll get faster into that fat burning phase if you're doing strength training before and then cardio after and also cardio if you're doing strength training also before and cardio after you're you're not compromising your strength training process as if you were to do cardio beforehand how much cardio that also is an individual basis cardio a lot of people hate cardio so what I try personally to do
I'll incorporate it on upper body days so I'll do some what of an interval training so I'll do an exercise as upper body focus and then 30 seconds to a minute of sprinting and then another
“you know exercise or set of an upper body focus and then so that's what how I make it”
fun in my personal training and for everybody that we rise up and obviously if you're wanting to add more cardio because you feel like you know adding a steady state cardio session after or the separate day and separate part of the day because you're wanting to be at a more of a caloric deficit that's completely fine as well it sounds like you don't like cardio I don't love cardio that's your most good I I so I ran marathons and and that was great of round three marathons
I enjoyed it you do put your body through a lot but I have found personally what I've achieved through strength training when it comes physically and mentally has been far more rewarding than cardio there's some you know benefit to cardio in the sense that some people feel more of the indoor fans on the field good hormones during hit sessions or cardio so there is a benefit to that and at the end of the day what is so while so let's say while I the value strength training
pick your poison the end of the day or pick your remediation say pick your elixir you know what would that be for you as long as you can get some activity and so while there is higher
Cues of what you want to achieve so if you want to build muscle strength trai...
the golden standard right but if you know you absolutely hate it what is your activity of choice
at the end of the day is what I would say I want to end with a few takeaways and a few thoughts strength training isn't just about looking a certain way it's about living a certain way more energy better focus fewer injuries that's the real flex I've personally felt this in the last few months where I've made strength training my go to workout you can start small you can stay
consistent and you can build strength for your lifestyle now if you got value from this episode
“share with someone who thinks cardio is the only way and remember a strong body and a strong mind”
leads to a strong life I hope this episode helps you create one if this year you're trying to live longer live happier live healthier go and check out my conversation with the world's biggest longevity doctor Peter Atia on how to slow down aging and why your emotional health is directly impacting
your physical health acknowledge that there is surprisingly little known about the relationship
between nutrition and health and people are going to be shocked to hear that because I think most
“people think the exact opposite hello gorgeous it's Lala Kent post of untraditionally Lala my days”
of filling up cups it's there may be over but I'm still loving life in the valley life on the other side of the hill is giving grown-up vibes but over here on my podcast untraditionally Lala I'm still that Lala you either love or love to hate it's unruly it's unifraid it's untraditionally Lala listen to untraditionally Lala on the iHeart Radio app apple podcasts or wherever you get your podcast hi everyone i'm Cheryl straight author of wild and tiny beautiful things i'm excited to share
that i have a new podcast called mind over mountain in each episode i interview athletes adventures and adrenaline seekers to discuss the inner landscapes that informed and inspired their extraordinary feats so we too can better understand how to face our own seemingly insurmountable challenges listen to mind over mountain every Thursday on the iHeart Radio app apple podcasts or wherever you get your podcasts hi it's show interesting host of the spirit daughter podcast or we talk about
astrology natal charts and how to step into your most vibrant life and today i'm talking with
“my dear friend crystal Williams it can change you in the best way possible dance with the change”
dance with the breakdowns the embodiment of pices intuition with capricorn power moves just so i'm like delusionaly proud of my chart listen to the spirit daughter podcast starting on February 24th on the iHeart Radio app apple podcasts or wherever you listen to your podcast this is an iHeart podcast guaranteed human
