August 4, 2024 • 40 mins
Is there a right and wrong way to set goals? How do you maintain your health and fitness in a cost of living crisis?
Tim Beveridge is joined by Kent Johns on The Weekend Collective to discuss all this and more.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks be.
Speaker 2 (00:31):
And welcome back to the show. This is the Weekend Collective.
I'm Tim Beverage Bob the way, if you missed the
Politics Century, you can check out our podcast. We had
an interview with with Erik Stanford the Ministry of Education
following their terrible stats on year eights and they're how
far behind they all are on maths and how the
government's going to bring it forward, and also David Carter
on the climate, environment and politics, on discussions on race,
(00:52):
personal attacks and everything. Fantastic hour, So thanks to them,
but you can check it out with you podcasts. Well.
Right now it is time for the Health and we
want your calls. I WA one hundred eighty ten eighty
text two and joining me in the studio from Kent
John's Health is hardly did a drum roll. Imagine if
it wasn't Kent John's, you've brought some stuff on it
with someone else. But anyways, Kent John's high.
Speaker 3 (01:14):
Yeah, in three or four or five years, you never know.
But at the moment.
Speaker 2 (01:17):
It's just me, Yeah, sadly, good to see you, hey,
But by the way, loving the Olympics, are you.
Speaker 3 (01:24):
Oh yeah, yeah. It always takes me two or three
days just to warm until it start to get the routine.
But and then you're hooked once. Once you hooked, and
then of course you gets sad when it's over.
Speaker 2 (01:34):
Yeah, I'm not looking forward to that, but of course
we're still it loves to look forward to because we've
got our We've got Lisa Carrington and Amy Fisher and
the K two, the K four, the K one or
you know, we've got all that stuff to come. But
the track and field, to me, that.
Speaker 3 (01:48):
Is it's always the best.
Speaker 2 (01:48):
The stadium looks magnificent and I love the color purple.
Speaker 3 (01:54):
Yeah, it's been great. I watched the men's ten thousand yesterday.
Speaker 2 (01:57):
Oh that was okay.
Speaker 3 (01:59):
I believe these guys ten k in twenty was at
twenty six minutes and.
Speaker 2 (02:04):
The kick at the kick the guy who won had
at the end.
Speaker 3 (02:06):
It's astonished. It's mind bogglingly fast to go at that pace.
If most of us couldn't do one that quick.
Speaker 2 (02:14):
I reckon we'd struggle to do two hundred meters at
their pace. I agree, Yeah, that would be sad. I
mention that just all you have to do term is
sprint for two hundred meters and keep up with them and.
Speaker 3 (02:25):
Like it's astonishingly fast and you get you get goosebumps
watching them at the end. The crowd's going ape and
like the French crowd. I mean, they're as good as
anyone at rousing for an occasion, aren't they. And these
guys are just tuning around with two hundred four hundred
to go and you're finding yourself getting God, I didn't
even care who won. I didn't know any of the athletes,
(02:47):
but I was just the adrenaline was surging.
Speaker 2 (02:49):
I think we were looking for those wonderful moments of inspiration.
And it's the drama of it all, isn't it. I mean,
I mean there are a couple of guys who were
disqualified from the one hundred meters because they broke I
saw that last night, and it's it's brutal. It's brutal
because they've trained, and they've trained, here's the Olympics, and.
Speaker 3 (03:07):
But what is to happen? You know why they changed
it from having one.
Speaker 2 (03:11):
Because people were trying to anticipate the guns and.
Speaker 3 (03:14):
They were doing it strategically. Yeah, oh break yeplaying playing
silly buggers with their opponents. That's right, and actually, well,
so they had to do it. And in the case
like that, he's seen the guy next to him twitch,
so he's off, but the gun never went, so he
has to go.
Speaker 2 (03:30):
I actually one of my favorite things was watching Zoey
Hobbs having her go it. And I know that, you know,
we get hung up on medals and all that sort
of thing, but I'm not sure that I'm not sure
that everyone really under understands the amazing achievement of her
becoming what the only athlete under eleven seconds in Oceania,
but making a semi final, even she is a phenomenal athlete,
(03:52):
and I just think and I felt for her too,
because if she had executed a better race, she would
have had a time that would have got her in
the finale, which would have been just to be there.
Speaker 3 (04:02):
It's the only time a sports fans we get hooked
up on who gets third, and it's only because they
give out medals. And I think about Erica Feir, weare
the finishing fourth. Well, the three I think I'm right
in saying that the three that beat her are the
fastest three athletes in that discipline of all time.
Speaker 2 (04:17):
In fact, I think too.
Speaker 3 (04:18):
Fourth at the Olympics in that event is tremendous achievement,
but it will get overlooked because she didn't meddle.
Speaker 2 (04:25):
And actually, I think funny enough you mentioned it. And
while we're sort of doing a bit of retro Kent
John's on Sport here to Beverage on Sport, we're going
to get into the topic. But just the two of
my favorite moments were actually when we won silver. I
loved the response of Emma Tweig to her to the
woman who beat her in the women's single skulls, the
camaraderie and the Hagen and the appreciation and the warmth
(04:45):
and generosity of spirit, and Hayden Wild as well he
got silver, and his response to alex Y and to
his teammate who had helped draft him in the cycling
to get him back up up in gold medal contention.
That was amazing.
Speaker 3 (04:57):
Yeah, that was tremendous sports. I didn't see Twig last
night because I was out, but I heard about it,
but I saw Wild and I just couldn't belie he
didn't win that race.
Speaker 2 (05:07):
You're still in denial.
Speaker 3 (05:09):
I can the guy that chased him down alex Ye,
you're a runner, Tim You're a runner. I know you're
not a triathlete, but you were a runner. To think that,
to think that alex Ye hung in there, he was
hurting because Wild pretty much broke him, right, he broke him.
But to hang in there in the hope, the desperate
hope that I might have a kick at the end,
(05:29):
and he found it. So Wild had the almost the
perfect race plan and to get piped at the end
would have been heartbreaking for him, but it was a
spectacular finish.
Speaker 2 (05:39):
And the reason we talk about the Olympics is one
because we both love it and they're on right now
and our commentary team at ZB doing a magnificent job
with all that fantastic sports gennoes. So you should keep
up with the coverage on on ZB as well and
on gold Sport. But because out of the Olympics, sometimes
we decide, you know, it's an inspiring time to set goals.
(05:59):
And so the first question I've got Kent, is setting
a goal when you decide that something you need to
change something in your life and you need a fitness
goal and effect, is the goal the point or is
there some other way to get yourself exercising so you
(06:19):
don't ruin it for yourself, because a lot of people
go I've got the grand ambitions and they decide they
want to get running, so they go out and they
give themselves a miserable experience and about a week later
they've given it up because that sucked. So is there
an art or is there a science or just some
sensible good advice on how you should set goals? Probably
sensible good advice.
Speaker 3 (06:40):
There's definitely science, is there. There's definitely science. I don't
think there's an art to it. I think if there
was an art, it's trial and error by figuring it
out for yourself. So I don't think there is an
art to it, but there's certainly some science behind behavioral change,
and exercise is a great example of how to make
change in our lives where we're thinking, you know, I
(07:00):
want to make some adjustments because often particularly around our fitness, body,
body composition and shape, and we're conscious of how we look. Vanity, Yeah,
there's vanity a reason it does play. But we often
I must do this, or I should do this, or
I need to do this. But do we ever ask ourselves,
why is it important that I do this? Why really
(07:23):
can I sit down just for a few minutes and
ask myself, why is it important I go to the gym?
That is, why is it important that I try and
run five k's.
Speaker 2 (07:32):
Because I was if I look back at my own
By the way, you can give Kent a call anytime,
I know one hundred and eighty ten and eight if
you want to, if you want some advice on changing
your life, getting fit, getting healthy, changing the game that
you're playing, whether you're sitting on the couch, eating too
much takeaways and just and your version of exercises, getting
on the esports. But so, but just from my own
(07:54):
point of view, the pattern I've had in my life
is usually okay, when you're young, I played volleyball competitively,
and you got fit because you wanted to win a tournament.
But it's hard later on when you are just keeping
fit for keeping fits sake. And I gravitated from one
form of exercise going to the gym to this to that,
boxing to this, and I never kept it up. But
the one thing I have kept up in the last
(08:15):
few years, at least for four years now is running.
And actually can't work out why I know. I do
sort of know why I do it, But I'm quite
curious as to how I've managed to make this form
of exercise last when I maybe had other fads where
I came and went.
Speaker 3 (08:35):
But I know why you keep running because we've talked
about this before.
Speaker 2 (08:39):
Tell me, because I think I've lost track of it.
Speaker 3 (08:41):
But you know it's good for you. You feel great afterwards,
and you enjoy it, and so you keep coming back
to it, and so.
Speaker 2 (08:47):
You're the habit too. There's it is a habit, I think,
all right.
Speaker 3 (08:51):
So you don't have to kind of think as hard
about why you're doing it as someone who isn't doing
it who would aspire to do it. So the why
comes at the start. It's the first question we should
ask ourselves when it comes to goal setting or behavior
or change. Why am I doing this?
Speaker 2 (09:07):
Okay?
Speaker 3 (09:07):
Weight loss is another classic example where people say I
need to lose weight. Okay, great, great aspiration? What is
important about losing weight that will help just get you
into the behavior of That's an interesting team. And it
might be because that shit's scared to have a heart
attack at fifty five because they lost their father young,
or it could be because they want they want to
(09:28):
be an active dad, or they want to be fit
and healthy grandfather, and they want to be flexible and
moving get down on the ground with the grandkids. There's
a million reasons, but just to say I want to
lose weight is often not enough, so we have to
be a little bit more specific with what we want
to do.
Speaker 2 (09:44):
Actually, the losing weight is an interesting one because I
think I partly exercise because I don't want to gain weight,
but it's actually not I'm not. Actually I feel the
psychology of how I feel about myself has instantly changed
by exercise, even if I haven't lost five pounds or whatever.
It's because I've gone for the run and I go, well,
(10:04):
I feel good. I don't you know, do I worry
about how I look naked?
Speaker 3 (10:09):
Yes?
Speaker 2 (10:09):
Probably, yes, probably, let's be honest. But it's your perception
of yours, of the way you your perception of the
way you appear, changes just by the act of exercising anyway,
does it? Does it? Or is that just me? I
don't know A few.
Speaker 3 (10:24):
You've obviously got mirrors at home.
Speaker 2 (10:26):
Well, yeah, I mean that's the thing. We've redonated bathroom.
We're a hugely spectacular mirror and I must have met.
I think when I'm shaving, if I'm just sit standing
there after a shower, I do suck it in a bit,
just for my own safe.
Speaker 3 (10:38):
Anyway, we won't like a mate of mine who played
rugby for years and every tie. He's a big lock
forward and he probably carried a little bit too much
around his middle, and he would say when it was
time for the photos, he'd say, suck it in, boys,
and I latched the ebects for the photo.
Speaker 2 (10:54):
I think it's quite a good air exercise anyway, it's
sucking it? Is that a workout? And I think I
sucked my gut? And just as you were chatting there,
what okay, let's say here's an interesting question. I think
it is you'd be the judge on one hundred and
eighty ten eighty, So you did the for instance, is
an exercise thing that you did where you used to
go for cold swims. Yes, and I don't know if
(11:16):
you're still doing it. But what was your why for that?
Speaker 3 (11:20):
Because that's a really good question. Because I was curious
about whether I could cope with it.
Speaker 2 (11:27):
Oh, it's a personal chance.
Speaker 3 (11:28):
It was a personal challenge. I tapped into the growth
mindset and I thought, well, you're wanting to shy away
from this, but the benefits, the scientific benefits are enormous.
So I read about it, I researched it, and thought,
you know what, what have I got to lose. I'm
going to give this a crack. So my why was
a little challenge to myself to establish whether I was
(11:50):
someone that could adopt this as a habit or whether
it was I was someone who would run a mile
from it.
Speaker 2 (11:54):
And okay, what was your first expence?
Speaker 3 (11:57):
Surprise myself, I actually quite enjoy it.
Speaker 2 (11:59):
You still do it? Yeah? Oh you're crazy? Actually, okay,
so you did it. You overcame the challenge. You persist
in doing it because what.
Speaker 3 (12:11):
Because I noticed the benefits from doing it. So then
you come back into feeling great about what it is
that you're doing. So your brain goes right. The reward
center in your brain says, hey, I'm going to bank
where that I know where I feel good and make
sure I come back to it, which is what you
experience with your runners high, when you've got the endorphins
going and all of the neurotransmitters in your brain are
lighting up and you feel great afterwards. It's the same
(12:33):
when you go for a cold swim, it's a challenge
at the time you're putting your body. It's a process
of whole mesis. So it's stressful, stressful on your body,
stressful on your mind. You're having a little bit of
self talk, but the benefits come afterwards. So then you
soak up all of that great stuff and that's enough
to make you go back and do it again.
Speaker 2 (12:51):
Good on you, by the way, you are looking in
pretty good shape. So as far as an advertisement for
Kent John's health, he's looking good. So the proof of
the pudding there.
Speaker 3 (12:59):
Well, the proof of the pudding is the proof of
the putting. That is probably the wrong metaphor, I think, Well,
the proof of the pudding is normally the check up
with the doc. Oh really, he can look healthy and
not be. So I'm pretty vigilant to make sure that
I'm okay. I'm ticking over.
Speaker 4 (13:14):
You know what.
Speaker 2 (13:15):
You obviously you have clients who you coach into better
health outcomes and all that. Do you how often do
they come to you with a goal and end up
changing it? Because I mean, you're not going to tell
anyone what do you try and nudge them in the
right direction? I guess, But what are some examples of
goals where it's like, well, we're going to need to
(13:36):
break that down a bit, because I think I've got one.
Speaker 3 (13:38):
Okay, you young guy. I was coaching a few months
ago and we were chatting away about a few different things,
and he wanted to change what he was eating because
he was feeling like he was a bit out of shape.
And then I said, okay, what next? And then we
went on to some exercise. I said, right, what is
it you want to be doing? He said, oh, I
think I'm one of those people I need to have
an event to train for.
Speaker 2 (13:59):
Yeah.
Speaker 3 (14:00):
I said, great, Yeah, that's a goal. Great, what events
have you got coming up? Because again, you have to
be specific. You've got to keep breaking the stuff down.
And he figured out there was a ten k run
where he was living in two or three months time.
I said, okay, so that's the goal to run ten
k's And let's say it was two months. I think
it was about two months. Right, when are you going
(14:20):
for your first run? He said? This week? I said, okay,
And what likelihood will you be able to run ten
ks on Tuesday? He said not probably none. I said, okay,
So what's the plan?
Speaker 2 (14:32):
And it wouldn't be wise to have attempted it either, So.
Speaker 3 (14:35):
What's the plan? So he decided to go for two
and a half k. Then the next week I think
he got up to three point four or three point eight,
and then the next week he was at five. So
after by the third run he was at five k's.
After that's after two weeks. That's quite good, isn't it,
And just building up, building up, building ups until he
could get to ten. So here's a great word to
(14:55):
use if you're unsure about yourself, and it is the
word yet. And so listen to the difference here to
him in the two context, tim, I can't run ten k's.
I can't run ten k's yet. Yeah, see the difference.
You've gone from a fixed mindset to a growth mindset
with a use of one word.
Speaker 2 (15:15):
Actually, I was just thinking, you've got to be kind
to yourself. That probably everyone who's listening thinking, would I
even want to run ten k? I think that's and
that's the thing. It's just choosing the goal that you
want to do, of course, as well as opposed to
I should I should do this?
Speaker 3 (15:26):
I want to run ten k In twenty seven minutes
like the Olympians yesterday. Far out far out was it?
What was the time? Was it?
Speaker 2 (15:33):
Twenty seven minute?
Speaker 3 (15:34):
Astonishing? So that's astonishing. But my point is he was
a young guy who in the first month no chance
to run ten k's, but after four or five weeks
he could do it. He could do it because he
broke it down. He started by the way the twenties.
Speaker 2 (15:50):
Oh yeah, okay, the probably for us forty ok.
Speaker 3 (15:53):
But let's go back to five k. Let's let's say
you're forty eight years old and you haven't run for years,
and all of a sudden you've got an itch to
do a five k park run. Start with five hundred.
Speaker 2 (16:02):
Meters, yeah, or a walk even or a walk.
Speaker 3 (16:05):
It's a run walk. There's many ways in which you
can get there.
Speaker 2 (16:07):
Actually, when I started mine, people have heard this before,
so I won't take too long. But I followed some
walk program ex It was building up to doing a
half hour run, and it started with I think the
first thing was maybe not even any running, it was
just walking, and then you do a minute run and
a three minute walk, and then you run for a
bit longer. It just built it up slowly, brilliant and
(16:28):
it's still funny enough. I still did Macalfe, still did
Macalves a couple of times because it just took a
while from my body to get used to it. But
then again, by then I was like, I just got
to get over this and drey and keep moving. And
now I don't worry about it. But I guess it's
just getting the right of us. You don't blow a
food food straight away technical word. Anyway, we want to
(16:48):
have your calls I e. One hundred and eighty ten
eight you any questions for Kent John's. You've got a goal,
you want to get into it, and you're concerned whether
it's the right goal or the wrong goal, or the
right why or the wrong why, or if you've got
an example you want to share with us on how
you started when you thought all hope was lost. Because
I think the probably the biggest challenge for people who
(17:09):
want to get fit is when you feel you've let
yourself go so far that you don't know just how
to begin, because you're thinking, look where I've ended up.
I'm in terrible shape. I don't even know what day
one looks like. Give us a call, O eight one
hundred eighty ten eighty Text nine nine two is twenty
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Speaker 1 (18:29):
Property, Parenting, Politics plus health, money and the week's figure issues.
It's all on the Weekend Collector with Tim Beveridge used talksb.
Speaker 2 (18:39):
Yes, my guest is Kent John's from Kent John's Health,
talking about getting started, basically setting a goal. Are there
some goals that are unhelpful or helpful? Actually, let's have
a look at a couple of texts. I've got a
question about. I think there'll be a lot of people
I'll hold that thought actually got Hi, guys, this is
so interesting. Used toill love competitive sport, but the only
thing that got me running was that in I'm was
(19:03):
that in an older dad. I'm an older dad and
I really don't want my laziness stopping me coach or
play with the kids, which is a great, Well, that's
a great Why isn't it being active for your kids?
Speaker 3 (19:15):
And you know what, it's not that that person will
be lazy. They're probably low on energy. That's what it'll be.
There's no I don't know anyone who's lazy.
Speaker 2 (19:25):
Well, let's deal with that question because we touched it.
We had a bit of a chat on the break
about this. But I think there are a lot of
issues where people think I'd love to give that a
game but I've left it too late or let myself go,
and you just you've gotten into this habit you're used
to not exercising you and you just feel I just
can't see the way ahead because I'm in a really
(19:46):
bad way.
Speaker 3 (19:46):
Very common, Yeah, very common. Happens all the time. I've
coached many people, many people now who have been in
that position, and the great thing is they reached out
and in this my case, they came to me. But
it would be good if I'd reached out to anybody.
So just making a start is the way to go.
But in so many cases, tim and it might be
(20:06):
counterintuitive for people to think this is the case. But
if if you're down on energy and you're feeling you're
feeling lazy, or you're labeling yourself as lazy, it'll be
because you don't have the energy. Okay, so you don't
have the energy, you don't have the inclination to exercise.
You're not wanting to move, You're not wanting to go
out an exercise, even though so I should, I must,
(20:28):
I really need to, but inherently you don't want to.
And the reason why is because you don't have the energy.
So if you want to be someone who's fit and
active and who moves more, eat better food. Things will
change for you.
Speaker 2 (20:41):
So don't even think about the exercise.
Speaker 3 (20:42):
Don't worry about that.
Speaker 2 (20:43):
Stress the diet first. Yes, okay, So if you're talking
to someone who's starting from that point, what advice do
you give them?
Speaker 3 (20:52):
Cut out process food, cut out sugar, see what happens,
Really can do it for two weeks all sugar, or
just yeah, see what happens.
Speaker 2 (20:59):
Don't have a biscuit. Yeah that sounds tough.
Speaker 3 (21:04):
Well, I that's what I did and look at worked
for me, and I've seen it work for many people. However,
it also doesn't work for everybody. I reckon. This is
what I've broken the numbers down here because someone asked
me about this recently. How many people are successful when
it comes to dietary change. I think for every six
(21:25):
people that I've coached or have spoken to about making
change in particularly around diet, I think four out of
six i e. Two thirds do really well pretty much
straight away. The fifth person will battle and struggle a
little bit but still see the benefits. And the sixth
person probably just can't quite get there.
Speaker 2 (21:47):
Are there?
Speaker 3 (21:48):
You know?
Speaker 2 (21:49):
For the problem is that people who are used to
their sugary treats. I guess you know, having a round
one is probably not the biggest sin of all, but
there will be, you know, people who just have this craving.
Do you actually have to literally get rid of that
stuff from your house? Like take it? Is it in
your house, get it out of the house. If you
(22:09):
walk past in the supermarket, take it off and aisle
just don't put yourself in. Do you actually have to
be that sort of hard exactly right.
Speaker 3 (22:16):
It's called won't power because we can't trust willpower. It
doesn't work. It might do for a day or two.
But if you watched Mike and Ganessa's show on TV
and Z, I think it is called eat Well for Less.
Speaker 2 (22:29):
I've interviewed both those guys.
Speaker 3 (22:33):
So my kids love that show. They love it, so
we watch it as a family. It's very easy family viewing.
And all of the families on there that need to
make over are exactly the same. They all have treat
drawers and they all go to the supermarket without a plan,
without a shopping list. So it's just a bit of
this and a bit of that, and most of the
food on New Zealand Supermarket shelves is ultra process rubbish.
(22:54):
So it's no wonder if you don't go to the
supermarket with a plan and you have a treat drawer
or a snack draw a special area for this stuff,
it's no wonder that you'll keep topping it up. So
you need to lean into won't power. I won't buy it,
so I won't eat it. Now, that's actually very powerful,
and it's very affirmative, and it does work. And it
takes two to three goes at the supermarket for you
(23:16):
to bed that in. That's all.
Speaker 2 (23:19):
Do you find that? Actually? How did you cut with
you with the sugar? Did you have cravings? Did you
find it tough to change? Or are you just lucky
that you just stopped and you went, Oh, I didn't
miss it.
Speaker 3 (23:27):
I was determined to do it for the two weeks
and that was long enough for me to notice an
enormous difference, massive change because what happened in those two weeks.
And this is going back a few years ago now,
But hey, look I've seen this now many times myself
where others what.
Speaker 2 (23:42):
I meant cutting out alcohol too, wouldn't it alcohol?
Speaker 3 (23:45):
Yeah? You could do that, sure? Yeah, if you really
wanted to.
Speaker 2 (23:49):
I mean, that's a sugar.
Speaker 3 (23:50):
Well, just put alcohol to one side. Even if you
kept drinking alcohol, just even minimizing the amount of package
food and sugar that you ate regardless of alcohol, you
probably should see results. Cutting back on alcohol, hey even better.
But what happens to and when we cut back on
sugar a number of things happen. Our energy levels actually increase,
(24:12):
and that's because our inchlin levels have dropped dramatically so
that we can now access the energy that's been stored
on our fat cells. So we think if I have
a chocolate bar, I get the surge of energy for
thirty minutes. I need the sugar, and then we get
the crash afterwards. It's not that you're getting a surge
of energy.
Speaker 4 (24:30):
You are.
Speaker 3 (24:31):
Your brain is lit up. The dopamine receptors in your
brain are going whole. I love this. It makes me
feel good. So we feel energized, we feel hyped up.
Our body is not actually going to get much of
that energy though, because in a very short space of time,
all of that sugar has been cleared out of our
blood and has been stored somewhere i e. Our fat cells.
So when we cut back on sugar, our inchlin levels
(24:53):
come down, and all of that energy is being taken
out of our fat cells. So we're using that, we're
burning the energy, We're actually using it rather than storing it.
That's when we see weight loss, and that's when we
see our inflammation come down. So old old footy injury,
saw elbows, bad knees, bad hips. That can turn around
in a very short, astonishingly fast time.
Speaker 2 (25:15):
I can imagine that actually, because even just recently, I'm
I'm quite fond of a spud from time to time
and rice and things like that. And it doesn't mean
they don't eat it, sure, But the other the other day,
I think my my wife had made a sort of
main dish of chicken and things, but I had to
do some other vegetables just for myself, and I thought,
you know what, I might just cut the might cut
the spuds out, and I just had some broccoli and
(25:36):
some carrots. Actually, I decided to sort of try and
be a bit of a master chef with saut aid
carrots sort of thing like that. But because it was
a lighter meal, it was colorful, you know, it sort
of had they say, you know, it's good to have
color in your vegetables and things. And I think there
was a mixture of two things virtue, but actually it
was a really satisfying meal. Right that. Now, even just
that quickly, I'm actually now got an alternative when I'm
(25:58):
thinking I need to when I'm quite hungry, that I
don't need to revert to the spuds, because sometimes, you know, spuds,
you can sort of mashed potatoes. Its face, we can
all over do that a bit, can't.
Speaker 3 (26:07):
We for sure? Yeah? Anyway, But there's probably a couple
of things there to Number one, your taste buds can change.
So if you deny yourself something that you think you
can't go without, it turns out actually you can cope,
and your taste buds do change. But also you've got
the little guy on your shoulder who's saying, do I
really want the buds now? And look, sometimes you say
(26:27):
yes to what the hell I'm going to have them?
And other times the little guy is powerful enough to
deter you, and you go off and do something a
little bit healthier. So now you are mindfully eating. And
I don't know anyone who's gone from being a mindless
eater who's just eating whatever they want without thinking about
it and the consequences to becoming a mindful eater who's
then gone backwards. It doesn't happen once you develop that
(26:50):
self awareness around food and my experience, that does not
leave you. Okay again, something to really aspire to and
to look forward to. And it's it is not as
difficult as people think it is. It really isn't right.
Speaker 2 (27:01):
We're going to take another moment and come back and
just to tap because it's thing to have the goal
and then it's another thing to get going with it.
We're gonna have a chat with I'm gonna have a
chat with Kent. You can join us if you like,
I know, eight hundred and eighty and eighty on does
does it need to be an expensive exercise because a
lot of people think, oh, you know, I've got to
join a gym I can't afford to. Therefore, no, what
are the good ways of getting fit that aren't actually
(27:22):
gonna hit your bank balance too much? Either? I think
that the answer might be some common sense, but you
know what, I don't think it's that straightforward. I think
so many people I know say, oh, I'm gonna have
to join a gym. You know, there there it goes
on tech. Can you know how much of it is
a year fifteen hundred bucks or whatever. Anyway, we'll discuss
that in just a moment. It's twenty two minutes to
five new stalks. He'd b's.
Speaker 3 (28:01):
She's a challenge where part of this.
Speaker 2 (28:04):
Together and welcome back to news Talks to be this
is the week in collective. My guest is Kent Johns
from Kent John's Health. Talk about setting goals and sticking
to it. If you decide, you know, you might be
watching the Olympics and thinking, you know, look at these guys,
they look magnificent. I need to try and get half
way to that magnificence. I don't know eedged towards it. Actually,
I was thinking I mentioned just before the break about
(28:26):
finding an exercise habit without it having to cost your
arm and a leg. But in some ways you do
need to have an investment in what you're doing. That
it's maybe it doesn't need to be financial, but for instance,
people join a gym and they think, I've got to
go to the gym because I'm paying for it. It's
like if people engage you, I would say the job's done.
(28:49):
If you've gone to see a health coach. Then you
are paying to get advice and support and coaching. You
are well on the way to probably making some changes
because you've made a commitment.
Speaker 3 (29:00):
Yes, but fair.
Speaker 2 (29:02):
But is there another way of that? Do you have
to be committed in some financial aspect either other? How
do you actually get a commitment going?
Speaker 3 (29:11):
Well, it's there's a time commitment, there's an energy commitment.
There could be a commitment to somebody else. Maybe you
agree to do it with someone else. We call that
having an accountability buddy. I think that can often be
just enough to get someone over the line. I told
Dave i'd meet him tomorrow for a run I really need.
I don't want to let him down because I look
at those pelotons. It works.
Speaker 2 (29:31):
I look at the pelotons going around the water and think,
I can't think when they would like less to do.
But of course every guy in that or girl in
that peloton is probably an element of you know, I've
got to turn up that. You know we're going to
We've arranged a meet on this day. I've said I'm
going to be their bingo. Job done.
Speaker 3 (29:47):
Yeah. Some people are great self starters. Other people need help.
They need to be alongside others, or have a coach,
or have a mentor, or have a buddy. It just
depends on the makeup of you the person. There's no
wrong answer.
Speaker 2 (29:59):
What if you can't afford to join a gym or
pay for a coach or something like that, and you know,
I think that's the thing in the lack of exercise
also as an isolating thing sometimes as well, you feel
that your you know, everyone else is doing their thing
and there you are. You know, you need you want
to have some company to do something. I guess you've
are there particular strategies or groups you can join or
(30:20):
aren't necessarily something you've got to pay for or what?
Speaker 3 (30:23):
Well, I suppose you could. There are one off classes
for equa aerobics and stuff like that you don't necessarily
have to join as a member, but again that you're
still paying for that. There are only so many activities
you can do for free, quote unquote, But if you
want it to be a runner or a walkie, you
need a decent pair of shoes. It's all about movement
for me, Tim, just just moving, getting out there and
(30:44):
doing something. Find something that you enjoy. I know we've
talked about this one hundred times find but that is
that is one of the keys to success is to
find something that you enjoy and go and do that.
Speaker 2 (30:53):
Actually, the other thing is as well, you can probably
sacrifice a couple of those caps of coffee per week,
which it might be part of your unhealthy habit, and
spend that on a gym because actually gym memberships. There
are all sorts of gyms that don't have to You
don't have to go to the Tang for Tang sort
of top gym and the.
Speaker 3 (31:10):
Different options, and you can buy ten passes just to
see how it goes. Like the gym where I frequent
up not far from where I live, you can buy
a ten pass membership just see how you go. And
if it's not for you, if you become a gym
donor and you're not interested, well you've only wait, you know,
you've only thrown a couple hundred dollars down the tube
(31:30):
rather than a few hundred or a few thousand.
Speaker 2 (31:32):
Part of one of the things for Greg Pain advised
me to get a new pair of running shoes with
the injury. And when you've splashed out for a good
pair of running shoes, you just can't leave them sitting
on the floor. I think I've got to use those things.
I guess that's some sort of investment.
Speaker 3 (31:45):
But there are good yoga classes and meditative practice pilates
online you can find for free, like most things you
can find for free somewhere, and if you're prepared to
have a look, you don't have to necessarily fork out
a heap of money.
Speaker 2 (32:01):
I got a couple few techs here, guys. I'm fifty four.
I do jiu jitsu. Oh gosh, sounds it's got to
be one of the hardest things I've done physically, with
the training and sparring rolling, And you cannot do it
without eventually getting you into a high level. Oh, you
can't do it without eventually getting you into a high
level of fitness and strength. I'm not sure if he's
selling it to me. It says it's worth all the pain.
I wake up in the middle of the night in
(32:22):
agony from sore neck and back and everything else. But
it gives out adrenaline kick we still need at this age,
says Steve. I'm not sure what the moral of the
story is there, Steve.
Speaker 3 (32:32):
It sounds like Steve's thriving, albeit in some pain.
Speaker 2 (32:36):
Yeah, well, he at this stage, the reward is worth
the discomfort, right.
Speaker 3 (32:43):
I have a friend who does that and she swears
by it, but then she hurt her shoulder quite badly,
so I don't know.
Speaker 2 (32:50):
Yeah, well it's like that. Did you see that rugby
match that they played the celebrity the parliamentary team in
Northland versus the Northland team And I looked at I
just thought they must have had defibrillators on standby for that,
because that looked like a recipe for disaster. I okay,
Shane Jones was lacing up, Andrew Saville was in it,
(33:12):
Save was playing. Yeah, yeah, he was an e broker's finger.
He described himself, I think on Hoskin's show as getting
out of the petrol station on the way home and
looking like a half open pocket knife rest for himself. Hey,
just joined. I'm not sure if this is the right
place for the question. What's the best way to get
belly fat reduced? I'm sixty seven one hundred and seventy
(33:32):
three centem is reasonably fit, not over weight, but excess
belly fat. Need to get the sugar levels down. Yes,
it helps getting the fat off, but yeah, question answer
you go?
Speaker 3 (33:42):
So sugar. The problem with sugar is that fifty percent
of sugar is fructase. Yeap right, fruct Toast gets matabilized
in the liver exclusively. Glucose gets metabolized up and down
the body. Fruct toast gets metabolized in the liver. Okay,
So if we have too much sugar, we're asking our
(34:04):
liver to do too much work. That's when we can
get liver fat and visceral fat around our organs. That
is some of that big belly fat. It's the most
dangerous fat to carry. So we need to get that
down and reducing alcohol, reducing sugar will do the job.
And it makes perfect sense.
Speaker 1 (34:19):
Right.
Speaker 3 (34:20):
We know alcohol gets metabolized in the liver. Alcohol is
made from fermented sugar, so why wouldn't fructast be the same.
I wish that wasn't true, Tim, but it is. We
can't escape that. So you're reducing sugar will go a
long way to help it.
Speaker 2 (34:31):
Okay. Another text, great conversation. I think a lot of
people can benefit out of cooking their own food, and
it can be as simple as trading McDonald's for your
own home cooked burgers. Same food, but vastly healthier. Even
googling high protein versions of their favorite foods. I actually,
if you do start cooking your own food, that has
to be the beginnings of eating better, doesn't it.
Speaker 3 (34:54):
In New Zealand, the protein that we buy is quite expensive.
Seafood is really expensive, and sometimes it's disheartening to see
the price of lamb, for example, minced beef. It is
not quite as bad. But we look at beef and
we think it's really expensive. But we can surround our
protein with cheaper things and go home and put a
(35:14):
beautiful meal together and work out what is the cost
per serving. That will go a long way to making
things appear to be a little bit cheaper, and so
therefore it's more sustainable and it's doable. And yeah, you
put a whole lot of ingredients in a shopping trolley
and you go home and do your own burgers, way cheaper,
way cheaper than the perception of a cheap, nasty takeaway exactly.
Speaker 2 (35:37):
Actually, I'm a big fan of the homemade burgers. Yeah,
Chris today.
Speaker 4 (35:42):
Oh hi, I look just a bit of a fit
in the story without a gym. I was always a
week in recreationally on the hills and the bush, and
that sort of stuff, but not that flash. I bumped
into some people a year and they taught me into
doing a half marathon walk, which is way beyond anything
I looked at before. From Boxing Day one year to
(36:05):
the around the Bays, which was I think about the
twentieth or something. In February, so something like two months,
I did the Colonial Knob steps, which is seven hundred
and twenty steps over about two kilometer I think it is.
And by the time i'd done that, I did that
fifty three times over the two months, and I did
the half marathon walk with ease.
Speaker 2 (36:27):
What was it again, you call it the color I
didn't quite catch them thing.
Speaker 4 (36:30):
It's called Colonial Knob. It's and potty doer.
Speaker 2 (36:33):
Oh okay, And it's just going up steps.
Speaker 4 (36:37):
It's just coming up steps. And it just the stamina
that gave me. I mean I was fifty eight when
I was doing this, and I just went from a
very average weekend bushwalker and I did the half marathon
walk and I think it was under two hours fifty good.
Speaker 2 (36:55):
Actually, you know something you mentioned there, Chris, I think
is forgetting the ease of one form of exercise, go
for a walk, eat better, and go for a walk walking.
Speaker 3 (37:06):
Yes, all you did was reduce sugar and go for stroll.
The Italians call it the pussy ajecta, which is fifteen
minutes stroll after dinner just to loosen you know, they
go for a stroll and it's because it helps with
your insulin sensitivity. It helps just move your metabolism along. So, yeah, movement.
People underestimate walking. Walking's got a bad rat for some
(37:28):
reason because people think that they have to be runners.
They don't. Walking is a fantastic form of exercise.
Speaker 4 (37:34):
And you, Kelly, was key was the uphill steps? Yeah,
sor it was the uphill steps that seemed to make
the difference because the people, the people I was talking
to set you've got to train three hours a day,
three times a week, so nine ten hours a week.
I didn't have that time. So these steps were very
close to my workplace. So I was doing three times
up and there I could do it in an hour,
(37:55):
and I was doing three hours a week. It's probably
the ten hours.
Speaker 2 (38:00):
Probably the bit careful on is coming down. Actually, i'd
imagine you know, absolutely we're just leadings. But thanks for
call good story. In fact, that is good story. That
is probably one of the simplest things. If you want
to get started on something and you've you've given up
on yourself, just start eating better and start walking and
then see where it goes from there.
Speaker 3 (38:21):
As Mark Twain said, the key to getting your head
is getting started. That's the key. You make your decision
to do something. Tim you make a start, you're fifty
percent of the way.
Speaker 2 (38:28):
There, then go okay, we'll be back in a moment
to wrap it up. It's eight minutes to five news
Talk z B two ways. Let's welcome back to the
weekend collective. That almost wraps up the health ub with
Kent John's from Kent John's Health. But we've had a
(38:49):
couple of calls and some texts on one issue when
it comes to cutting out sugar. What a weirdness fruits
in that?
Speaker 4 (38:55):
Oh?
Speaker 3 (38:55):
Fair question, really fair question. Get that A lot fruit's
fine because fruit has fiber. So if you eat whole fruit,
the fiber and the fruit protects your metabolism from the
front toast that's within the fruit. Fruit juice is no
good because all of the fibers being taken out, so
then your body is exposed to the front toe. So
eat whole fruit. You'll be all right, and it.
Speaker 2 (39:14):
Deals with the craving as well. Instead of having a
couple of lollies eaten apple.
Speaker 3 (39:18):
Headful of fresh berries or some strawberries is actually sweet enough,
but if you eat a lot of chocolate, your appreciation
for those berries won't be the same because your taste
buds have changed.
Speaker 2 (39:26):
Muzz Is asked, what about V if I have it
without sugar? Lucky?
Speaker 3 (39:30):
Last find out what else is in the you?
Speaker 2 (39:32):
Muzz Yeah, just actually just keep away hand good luck,
Just keep away from it. I'm sorry, you know, red
Bull V whatever it is.
Speaker 3 (39:39):
All of that stuff is garbage soft drink if you
can just avoid it.
Speaker 2 (39:43):
Guess what, try just soda water. It feels like you're
having a drink when you're not really having a drink,
and it's just harmless soda water. Oh, I'm gonna have
a word with my producer who looks like she might
be having one of those drinks you just referred to.
Will there be even words in the brain having one?
Speaker 3 (39:58):
She's held the can?
Speaker 2 (39:59):
Okay, anyway, Hey, keep good to see it, John's Health
dot Co audience it yees, buddy, excellent, and we'll be
back with the smart money. Amanda Burrows joining us back
shortly News Talks MP
Speaker 1 (40:21):
For more from the weekend collective, Listen live to News
Talk ZB weekends from three pm, or follow the podcast
on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks be.
Speaker 2 (00:31):
And welcome back to the show. This is the Weekend Collective.
I'm Tim Beverage Bob the way, if you missed the
Politics Century, you can check out our podcast. We had
an interview with with Erik Stanford the Ministry of Education
following their terrible stats on year eights and they're how
far behind they all are on maths and how the
government's going to bring it forward, and also David Carter
on the climate, environment and politics, on discussions on race,
(00:52):
personal attacks and everything. Fantastic hour, So thanks to them,
but you can check it out with you podcasts. Well.
Right now it is time for the Health and we
want your calls. I WA one hundred eighty ten eighty
text two and joining me in the studio from Kent
John's Health is hardly did a drum roll. Imagine if
it wasn't Kent John's, you've brought some stuff on it
with someone else. But anyways, Kent John's high.
Speaker 3 (01:14):
Yeah, in three or four or five years, you never know.
But at the moment.
Speaker 2 (01:17):
It's just me, Yeah, sadly, good to see you, hey,
But by the way, loving the Olympics, are you.
Speaker 3 (01:24):
Oh yeah, yeah. It always takes me two or three
days just to warm until it start to get the routine.
But and then you're hooked once. Once you hooked, and
then of course you gets sad when it's over.
Speaker 2 (01:34):
Yeah, I'm not looking forward to that, but of course
we're still it loves to look forward to because we've
got our We've got Lisa Carrington and Amy Fisher and
the K two, the K four, the K one or
you know, we've got all that stuff to come. But
the track and field, to me, that.
Speaker 3 (01:48):
Is it's always the best.
Speaker 2 (01:48):
The stadium looks magnificent and I love the color purple.
Speaker 3 (01:54):
Yeah, it's been great. I watched the men's ten thousand yesterday.
Speaker 2 (01:57):
Oh that was okay.
Speaker 3 (01:59):
I believe these guys ten k in twenty was at
twenty six minutes and.
Speaker 2 (02:04):
The kick at the kick the guy who won had
at the end.
Speaker 3 (02:06):
It's astonished. It's mind bogglingly fast to go at that pace.
If most of us couldn't do one that quick.
Speaker 2 (02:14):
I reckon we'd struggle to do two hundred meters at
their pace. I agree, Yeah, that would be sad. I
mention that just all you have to do term is
sprint for two hundred meters and keep up with them and.
Speaker 3 (02:25):
Like it's astonishingly fast and you get you get goosebumps
watching them at the end. The crowd's going ape and
like the French crowd. I mean, they're as good as
anyone at rousing for an occasion, aren't they. And these
guys are just tuning around with two hundred four hundred
to go and you're finding yourself getting God, I didn't
even care who won. I didn't know any of the athletes,
(02:47):
but I was just the adrenaline was surging.
Speaker 2 (02:49):
I think we were looking for those wonderful moments of inspiration.
And it's the drama of it all, isn't it. I mean,
I mean there are a couple of guys who were
disqualified from the one hundred meters because they broke I
saw that last night, and it's it's brutal. It's brutal
because they've trained, and they've trained, here's the Olympics, and.
Speaker 3 (03:07):
But what is to happen? You know why they changed
it from having one.
Speaker 2 (03:11):
Because people were trying to anticipate the guns and.
Speaker 3 (03:14):
They were doing it strategically. Yeah, oh break yeplaying playing
silly buggers with their opponents. That's right, and actually, well,
so they had to do it. And in the case
like that, he's seen the guy next to him twitch,
so he's off, but the gun never went, so he
has to go.
Speaker 2 (03:30):
I actually one of my favorite things was watching Zoey
Hobbs having her go it. And I know that, you know,
we get hung up on medals and all that sort
of thing, but I'm not sure that I'm not sure
that everyone really under understands the amazing achievement of her
becoming what the only athlete under eleven seconds in Oceania,
but making a semi final, even she is a phenomenal athlete,
(03:52):
and I just think and I felt for her too,
because if she had executed a better race, she would
have had a time that would have got her in
the finale, which would have been just to be there.
Speaker 3 (04:02):
It's the only time a sports fans we get hooked
up on who gets third, and it's only because they
give out medals. And I think about Erica Feir, weare
the finishing fourth. Well, the three I think I'm right
in saying that the three that beat her are the
fastest three athletes in that discipline of all time.
Speaker 2 (04:17):
In fact, I think too.
Speaker 3 (04:18):
Fourth at the Olympics in that event is tremendous achievement,
but it will get overlooked because she didn't meddle.
Speaker 2 (04:25):
And actually, I think funny enough you mentioned it. And
while we're sort of doing a bit of retro Kent
John's on Sport here to Beverage on Sport, we're going
to get into the topic. But just the two of
my favorite moments were actually when we won silver. I
loved the response of Emma Tweig to her to the
woman who beat her in the women's single skulls, the
camaraderie and the Hagen and the appreciation and the warmth
(04:45):
and generosity of spirit, and Hayden Wild as well he
got silver, and his response to alex Y and to
his teammate who had helped draft him in the cycling
to get him back up up in gold medal contention.
That was amazing.
Speaker 3 (04:57):
Yeah, that was tremendous sports. I didn't see Twig last
night because I was out, but I heard about it,
but I saw Wild and I just couldn't belie he
didn't win that race.
Speaker 2 (05:07):
You're still in denial.
Speaker 3 (05:09):
I can the guy that chased him down alex Ye,
you're a runner, Tim You're a runner. I know you're
not a triathlete, but you were a runner. To think that,
to think that alex Ye hung in there, he was
hurting because Wild pretty much broke him, right, he broke him.
But to hang in there in the hope, the desperate
hope that I might have a kick at the end,
(05:29):
and he found it. So Wild had the almost the
perfect race plan and to get piped at the end
would have been heartbreaking for him, but it was a
spectacular finish.
Speaker 2 (05:39):
And the reason we talk about the Olympics is one
because we both love it and they're on right now
and our commentary team at ZB doing a magnificent job
with all that fantastic sports gennoes. So you should keep
up with the coverage on on ZB as well and
on gold Sport. But because out of the Olympics, sometimes
we decide, you know, it's an inspiring time to set goals.
(05:59):
And so the first question I've got Kent, is setting
a goal when you decide that something you need to
change something in your life and you need a fitness
goal and effect, is the goal the point or is
there some other way to get yourself exercising so you
(06:19):
don't ruin it for yourself, because a lot of people
go I've got the grand ambitions and they decide they
want to get running, so they go out and they
give themselves a miserable experience and about a week later
they've given it up because that sucked. So is there
an art or is there a science or just some
sensible good advice on how you should set goals? Probably
sensible good advice.
Speaker 3 (06:40):
There's definitely science, is there. There's definitely science. I don't
think there's an art to it. I think if there
was an art, it's trial and error by figuring it
out for yourself. So I don't think there is an
art to it, but there's certainly some science behind behavioral change,
and exercise is a great example of how to make
change in our lives where we're thinking, you know, I
(07:00):
want to make some adjustments because often particularly around our fitness, body,
body composition and shape, and we're conscious of how we look. Vanity, Yeah,
there's vanity a reason it does play. But we often
I must do this, or I should do this, or
I need to do this. But do we ever ask ourselves,
why is it important that I do this? Why really
(07:23):
can I sit down just for a few minutes and
ask myself, why is it important I go to the gym?
That is, why is it important that I try and
run five k's.
Speaker 2 (07:32):
Because I was if I look back at my own
By the way, you can give Kent a call anytime,
I know one hundred and eighty ten and eight if
you want to, if you want some advice on changing
your life, getting fit, getting healthy, changing the game that
you're playing, whether you're sitting on the couch, eating too
much takeaways and just and your version of exercises, getting
on the esports. But so, but just from my own
(07:54):
point of view, the pattern I've had in my life
is usually okay, when you're young, I played volleyball competitively,
and you got fit because you wanted to win a tournament.
But it's hard later on when you are just keeping
fit for keeping fits sake. And I gravitated from one
form of exercise going to the gym to this to that,
boxing to this, and I never kept it up. But
the one thing I have kept up in the last
(08:15):
few years, at least for four years now is running.
And actually can't work out why I know. I do
sort of know why I do it, But I'm quite
curious as to how I've managed to make this form
of exercise last when I maybe had other fads where
I came and went.
Speaker 3 (08:35):
But I know why you keep running because we've talked
about this before.
Speaker 2 (08:39):
Tell me, because I think I've lost track of it.
Speaker 3 (08:41):
But you know it's good for you. You feel great afterwards,
and you enjoy it, and so you keep coming back
to it, and so.
Speaker 2 (08:47):
You're the habit too. There's it is a habit, I think,
all right.
Speaker 3 (08:51):
So you don't have to kind of think as hard
about why you're doing it as someone who isn't doing
it who would aspire to do it. So the why
comes at the start. It's the first question we should
ask ourselves when it comes to goal setting or behavior
or change. Why am I doing this?
Speaker 2 (09:07):
Okay?
Speaker 3 (09:07):
Weight loss is another classic example where people say I
need to lose weight. Okay, great, great aspiration? What is
important about losing weight that will help just get you
into the behavior of That's an interesting team. And it
might be because that shit's scared to have a heart
attack at fifty five because they lost their father young,
or it could be because they want they want to
(09:28):
be an active dad, or they want to be fit
and healthy grandfather, and they want to be flexible and
moving get down on the ground with the grandkids. There's
a million reasons, but just to say I want to
lose weight is often not enough, so we have to
be a little bit more specific with what we want
to do.
Speaker 2 (09:44):
Actually, the losing weight is an interesting one because I
think I partly exercise because I don't want to gain weight,
but it's actually not I'm not. Actually I feel the
psychology of how I feel about myself has instantly changed
by exercise, even if I haven't lost five pounds or whatever.
It's because I've gone for the run and I go, well,
(10:04):
I feel good. I don't you know, do I worry
about how I look naked?
Speaker 3 (10:09):
Yes?
Speaker 2 (10:09):
Probably, yes, probably, let's be honest. But it's your perception
of yours, of the way you your perception of the
way you appear, changes just by the act of exercising anyway,
does it? Does it? Or is that just me? I
don't know A few.
Speaker 3 (10:24):
You've obviously got mirrors at home.
Speaker 2 (10:26):
Well, yeah, I mean that's the thing. We've redonated bathroom.
We're a hugely spectacular mirror and I must have met.
I think when I'm shaving, if I'm just sit standing
there after a shower, I do suck it in a bit,
just for my own safe.
Speaker 3 (10:38):
Anyway, we won't like a mate of mine who played
rugby for years and every tie. He's a big lock
forward and he probably carried a little bit too much
around his middle, and he would say when it was
time for the photos, he'd say, suck it in, boys,
and I latched the ebects for the photo.
Speaker 2 (10:54):
I think it's quite a good air exercise anyway, it's
sucking it? Is that a workout? And I think I
sucked my gut? And just as you were chatting there,
what okay, let's say here's an interesting question. I think
it is you'd be the judge on one hundred and
eighty ten eighty, So you did the for instance, is
an exercise thing that you did where you used to
go for cold swims. Yes, and I don't know if
(11:16):
you're still doing it. But what was your why for that?
Speaker 3 (11:20):
Because that's a really good question. Because I was curious
about whether I could cope with it.
Speaker 2 (11:27):
Oh, it's a personal chance.
Speaker 3 (11:28):
It was a personal challenge. I tapped into the growth
mindset and I thought, well, you're wanting to shy away
from this, but the benefits, the scientific benefits are enormous.
So I read about it, I researched it, and thought,
you know what, what have I got to lose. I'm
going to give this a crack. So my why was
a little challenge to myself to establish whether I was
(11:50):
someone that could adopt this as a habit or whether
it was I was someone who would run a mile
from it.
Speaker 2 (11:54):
And okay, what was your first expence?
Speaker 3 (11:57):
Surprise myself, I actually quite enjoy it.
Speaker 2 (11:59):
You still do it? Yeah? Oh you're crazy? Actually, okay,
so you did it. You overcame the challenge. You persist
in doing it because what.
Speaker 3 (12:11):
Because I noticed the benefits from doing it. So then
you come back into feeling great about what it is
that you're doing. So your brain goes right. The reward
center in your brain says, hey, I'm going to bank
where that I know where I feel good and make
sure I come back to it, which is what you
experience with your runners high, when you've got the endorphins
going and all of the neurotransmitters in your brain are
lighting up and you feel great afterwards. It's the same
(12:33):
when you go for a cold swim, it's a challenge
at the time you're putting your body. It's a process
of whole mesis. So it's stressful, stressful on your body,
stressful on your mind. You're having a little bit of
self talk, but the benefits come afterwards. So then you
soak up all of that great stuff and that's enough
to make you go back and do it again.
Speaker 2 (12:51):
Good on you, by the way, you are looking in
pretty good shape. So as far as an advertisement for
Kent John's health, he's looking good. So the proof of
the pudding there.
Speaker 3 (12:59):
Well, the proof of the pudding is the proof of
the putting. That is probably the wrong metaphor, I think, Well,
the proof of the pudding is normally the check up
with the doc. Oh really, he can look healthy and
not be. So I'm pretty vigilant to make sure that
I'm okay. I'm ticking over.
Speaker 4 (13:14):
You know what.
Speaker 2 (13:15):
You obviously you have clients who you coach into better
health outcomes and all that. Do you how often do
they come to you with a goal and end up
changing it? Because I mean, you're not going to tell
anyone what do you try and nudge them in the
right direction? I guess, But what are some examples of
goals where it's like, well, we're going to need to
(13:36):
break that down a bit, because I think I've got one.
Speaker 3 (13:38):
Okay, you young guy. I was coaching a few months
ago and we were chatting away about a few different things,
and he wanted to change what he was eating because
he was feeling like he was a bit out of shape.
And then I said, okay, what next? And then we
went on to some exercise. I said, right, what is
it you want to be doing? He said, oh, I
think I'm one of those people I need to have
an event to train for.
Speaker 2 (13:59):
Yeah.
Speaker 3 (14:00):
I said, great, Yeah, that's a goal. Great, what events
have you got coming up? Because again, you have to
be specific. You've got to keep breaking the stuff down.
And he figured out there was a ten k run
where he was living in two or three months time.
I said, okay, so that's the goal to run ten
k's And let's say it was two months. I think
it was about two months. Right, when are you going
(14:20):
for your first run? He said? This week? I said, okay,
And what likelihood will you be able to run ten
ks on Tuesday? He said not probably none. I said, okay,
So what's the plan?
Speaker 2 (14:32):
And it wouldn't be wise to have attempted it either, So.
Speaker 3 (14:35):
What's the plan? So he decided to go for two
and a half k. Then the next week I think
he got up to three point four or three point eight,
and then the next week he was at five. So
after by the third run he was at five k's.
After that's after two weeks. That's quite good, isn't it,
And just building up, building up, building ups until he
could get to ten. So here's a great word to
(14:55):
use if you're unsure about yourself, and it is the
word yet. And so listen to the difference here to
him in the two context, tim, I can't run ten k's.
I can't run ten k's yet. Yeah, see the difference.
You've gone from a fixed mindset to a growth mindset
with a use of one word.
Speaker 2 (15:15):
Actually, I was just thinking, you've got to be kind
to yourself. That probably everyone who's listening thinking, would I
even want to run ten k? I think that's and
that's the thing. It's just choosing the goal that you
want to do, of course, as well as opposed to
I should I should do this?
Speaker 3 (15:26):
I want to run ten k In twenty seven minutes
like the Olympians yesterday. Far out far out was it?
What was the time? Was it?
Speaker 2 (15:33):
Twenty seven minute?
Speaker 3 (15:34):
Astonishing? So that's astonishing. But my point is he was
a young guy who in the first month no chance
to run ten k's, but after four or five weeks
he could do it. He could do it because he
broke it down. He started by the way the twenties.
Speaker 2 (15:50):
Oh yeah, okay, the probably for us forty ok.
Speaker 3 (15:53):
But let's go back to five k. Let's let's say
you're forty eight years old and you haven't run for years,
and all of a sudden you've got an itch to
do a five k park run. Start with five hundred.
Speaker 2 (16:02):
Meters, yeah, or a walk even or a walk.
Speaker 3 (16:05):
It's a run walk. There's many ways in which you
can get there.
Speaker 2 (16:07):
Actually, when I started mine, people have heard this before,
so I won't take too long. But I followed some
walk program ex It was building up to doing a
half hour run, and it started with I think the
first thing was maybe not even any running, it was
just walking, and then you do a minute run and
a three minute walk, and then you run for a
bit longer. It just built it up slowly, brilliant and
(16:28):
it's still funny enough. I still did Macalfe, still did
Macalves a couple of times because it just took a
while from my body to get used to it. But
then again, by then I was like, I just got
to get over this and drey and keep moving. And
now I don't worry about it. But I guess it's
just getting the right of us. You don't blow a
food food straight away technical word. Anyway, we want to
(16:48):
have your calls I e. One hundred and eighty ten
eight you any questions for Kent John's. You've got a goal,
you want to get into it, and you're concerned whether
it's the right goal or the wrong goal, or the
right why or the wrong why, or if you've got
an example you want to share with us on how
you started when you thought all hope was lost. Because
I think the probably the biggest challenge for people who
(17:09):
want to get fit is when you feel you've let
yourself go so far that you don't know just how
to begin, because you're thinking, look where I've ended up.
I'm in terrible shape. I don't even know what day
one looks like. Give us a call, O eight one
hundred eighty ten eighty Text nine nine two is twenty
four past four news took si'd b. Did you know
(17:30):
that one on six New Zealanders experienced hearing loss and
choosing the right hearing solution for your individual needs is important.
Your local trite and hearing team will work with you
to find the best hearing solution for your listening needs,
lifestyle and budget. So if you or someone close to
you as considering hearing aids, the twenty twenty four Consumers
Guide to Hearing Aids is out now and available exclusively
(17:53):
from Triton Hearing. It's the only truly independent guide in
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There's information on everything from features and styles to a
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(18:15):
dot co dot Nz or call on eight hundred forty
five forty five forty two. That's eight hundred forty five
forty five forty two.
Speaker 1 (18:29):
Property, Parenting, Politics plus health, money and the week's figure issues.
It's all on the Weekend Collector with Tim Beveridge used talksb.
Speaker 2 (18:39):
Yes, my guest is Kent John's from Kent John's Health,
talking about getting started, basically setting a goal. Are there
some goals that are unhelpful or helpful? Actually, let's have
a look at a couple of texts. I've got a
question about. I think there'll be a lot of people
I'll hold that thought actually got Hi, guys, this is
so interesting. Used toill love competitive sport, but the only
thing that got me running was that in I'm was
(19:03):
that in an older dad. I'm an older dad and
I really don't want my laziness stopping me coach or
play with the kids, which is a great, Well, that's
a great Why isn't it being active for your kids?
Speaker 3 (19:15):
And you know what, it's not that that person will
be lazy. They're probably low on energy. That's what it'll be.
There's no I don't know anyone who's lazy.
Speaker 2 (19:25):
Well, let's deal with that question because we touched it.
We had a bit of a chat on the break
about this. But I think there are a lot of
issues where people think I'd love to give that a
game but I've left it too late or let myself go,
and you just you've gotten into this habit you're used
to not exercising you and you just feel I just
can't see the way ahead because I'm in a really
(19:46):
bad way.
Speaker 3 (19:46):
Very common, Yeah, very common. Happens all the time. I've
coached many people, many people now who have been in
that position, and the great thing is they reached out
and in this my case, they came to me. But
it would be good if I'd reached out to anybody.
So just making a start is the way to go.
But in so many cases, tim and it might be
(20:06):
counterintuitive for people to think this is the case. But
if if you're down on energy and you're feeling you're
feeling lazy, or you're labeling yourself as lazy, it'll be
because you don't have the energy. Okay, so you don't
have the energy, you don't have the inclination to exercise.
You're not wanting to move, You're not wanting to go
out an exercise, even though so I should, I must,
(20:28):
I really need to, but inherently you don't want to.
And the reason why is because you don't have the energy.
So if you want to be someone who's fit and
active and who moves more, eat better food. Things will
change for you.
Speaker 2 (20:41):
So don't even think about the exercise.
Speaker 3 (20:42):
Don't worry about that.
Speaker 2 (20:43):
Stress the diet first. Yes, okay, So if you're talking
to someone who's starting from that point, what advice do
you give them?
Speaker 3 (20:52):
Cut out process food, cut out sugar, see what happens,
Really can do it for two weeks all sugar, or
just yeah, see what happens.
Speaker 2 (20:59):
Don't have a biscuit. Yeah that sounds tough.
Speaker 3 (21:04):
Well, I that's what I did and look at worked
for me, and I've seen it work for many people. However,
it also doesn't work for everybody. I reckon. This is
what I've broken the numbers down here because someone asked
me about this recently. How many people are successful when
it comes to dietary change. I think for every six
(21:25):
people that I've coached or have spoken to about making
change in particularly around diet, I think four out of
six i e. Two thirds do really well pretty much
straight away. The fifth person will battle and struggle a
little bit but still see the benefits. And the sixth
person probably just can't quite get there.
Speaker 2 (21:47):
Are there?
Speaker 3 (21:48):
You know?
Speaker 2 (21:49):
For the problem is that people who are used to
their sugary treats. I guess you know, having a round
one is probably not the biggest sin of all, but
there will be, you know, people who just have this craving.
Do you actually have to literally get rid of that
stuff from your house? Like take it? Is it in
your house, get it out of the house. If you
(22:09):
walk past in the supermarket, take it off and aisle
just don't put yourself in. Do you actually have to
be that sort of hard exactly right.
Speaker 3 (22:16):
It's called won't power because we can't trust willpower. It
doesn't work. It might do for a day or two.
But if you watched Mike and Ganessa's show on TV
and Z, I think it is called eat Well for Less.
Speaker 2 (22:29):
I've interviewed both those guys.
Speaker 3 (22:33):
So my kids love that show. They love it, so
we watch it as a family. It's very easy family viewing.
And all of the families on there that need to
make over are exactly the same. They all have treat
drawers and they all go to the supermarket without a plan,
without a shopping list. So it's just a bit of
this and a bit of that, and most of the
food on New Zealand Supermarket shelves is ultra process rubbish.
(22:54):
So it's no wonder if you don't go to the
supermarket with a plan and you have a treat drawer
or a snack draw a special area for this stuff,
it's no wonder that you'll keep topping it up. So
you need to lean into won't power. I won't buy it,
so I won't eat it. Now, that's actually very powerful,
and it's very affirmative, and it does work. And it
takes two to three goes at the supermarket for you
(23:16):
to bed that in. That's all.
Speaker 2 (23:19):
Do you find that? Actually? How did you cut with
you with the sugar? Did you have cravings? Did you
find it tough to change? Or are you just lucky
that you just stopped and you went, Oh, I didn't
miss it.
Speaker 3 (23:27):
I was determined to do it for the two weeks
and that was long enough for me to notice an
enormous difference, massive change because what happened in those two weeks.
And this is going back a few years ago now,
But hey, look I've seen this now many times myself
where others what.
Speaker 2 (23:42):
I meant cutting out alcohol too, wouldn't it alcohol?
Speaker 3 (23:45):
Yeah? You could do that, sure? Yeah, if you really
wanted to.
Speaker 2 (23:49):
I mean, that's a sugar.
Speaker 3 (23:50):
Well, just put alcohol to one side. Even if you
kept drinking alcohol, just even minimizing the amount of package
food and sugar that you ate regardless of alcohol, you
probably should see results. Cutting back on alcohol, hey even better.
But what happens to and when we cut back on
sugar a number of things happen. Our energy levels actually increase,
(24:12):
and that's because our inchlin levels have dropped dramatically so
that we can now access the energy that's been stored
on our fat cells. So we think if I have
a chocolate bar, I get the surge of energy for
thirty minutes. I need the sugar, and then we get
the crash afterwards. It's not that you're getting a surge
of energy.
Speaker 4 (24:30):
You are.
Speaker 3 (24:31):
Your brain is lit up. The dopamine receptors in your
brain are going whole. I love this. It makes me
feel good. So we feel energized, we feel hyped up.
Our body is not actually going to get much of
that energy though, because in a very short space of time,
all of that sugar has been cleared out of our
blood and has been stored somewhere i e. Our fat cells.
So when we cut back on sugar, our inchlin levels
(24:53):
come down, and all of that energy is being taken
out of our fat cells. So we're using that, we're
burning the energy, We're actually using it rather than storing it.
That's when we see weight loss, and that's when we
see our inflammation come down. So old old footy injury,
saw elbows, bad knees, bad hips. That can turn around
in a very short, astonishingly fast time.
Speaker 2 (25:15):
I can imagine that actually, because even just recently, I'm
I'm quite fond of a spud from time to time
and rice and things like that. And it doesn't mean
they don't eat it, sure, But the other the other day,
I think my my wife had made a sort of
main dish of chicken and things, but I had to
do some other vegetables just for myself, and I thought,
you know what, I might just cut the might cut
the spuds out, and I just had some broccoli and
(25:36):
some carrots. Actually, I decided to sort of try and
be a bit of a master chef with saut aid
carrots sort of thing like that. But because it was
a lighter meal, it was colorful, you know, it sort
of had they say, you know, it's good to have
color in your vegetables and things. And I think there
was a mixture of two things virtue, but actually it
was a really satisfying meal. Right that. Now, even just
that quickly, I'm actually now got an alternative when I'm
(25:58):
thinking I need to when I'm quite hungry, that I
don't need to revert to the spuds, because sometimes, you know, spuds,
you can sort of mashed potatoes. Its face, we can
all over do that a bit, can't.
Speaker 3 (26:07):
We for sure? Yeah? Anyway, But there's probably a couple
of things there to Number one, your taste buds can change.
So if you deny yourself something that you think you
can't go without, it turns out actually you can cope,
and your taste buds do change. But also you've got
the little guy on your shoulder who's saying, do I
really want the buds now? And look, sometimes you say
(26:27):
yes to what the hell I'm going to have them?
And other times the little guy is powerful enough to
deter you, and you go off and do something a
little bit healthier. So now you are mindfully eating. And
I don't know anyone who's gone from being a mindless
eater who's just eating whatever they want without thinking about
it and the consequences to becoming a mindful eater who's
then gone backwards. It doesn't happen once you develop that
(26:50):
self awareness around food and my experience, that does not
leave you. Okay again, something to really aspire to and
to look forward to. And it's it is not as
difficult as people think it is. It really isn't right.
Speaker 2 (27:01):
We're going to take another moment and come back and
just to tap because it's thing to have the goal
and then it's another thing to get going with it.
We're gonna have a chat with I'm gonna have a
chat with Kent. You can join us if you like,
I know, eight hundred and eighty and eighty on does
does it need to be an expensive exercise because a
lot of people think, oh, you know, I've got to
join a gym I can't afford to. Therefore, no, what
are the good ways of getting fit that aren't actually
(27:22):
gonna hit your bank balance too much? Either? I think
that the answer might be some common sense, but you
know what, I don't think it's that straightforward. I think
so many people I know say, oh, I'm gonna have
to join a gym. You know, there there it goes
on tech. Can you know how much of it is
a year fifteen hundred bucks or whatever. Anyway, we'll discuss
that in just a moment. It's twenty two minutes to
five new stalks. He'd b's.
Speaker 3 (28:01):
She's a challenge where part of this.
Speaker 2 (28:04):
Together and welcome back to news Talks to be this
is the week in collective. My guest is Kent Johns
from Kent John's Health. Talk about setting goals and sticking
to it. If you decide, you know, you might be
watching the Olympics and thinking, you know, look at these guys,
they look magnificent. I need to try and get half
way to that magnificence. I don't know eedged towards it. Actually,
I was thinking I mentioned just before the break about
(28:26):
finding an exercise habit without it having to cost your
arm and a leg. But in some ways you do
need to have an investment in what you're doing. That
it's maybe it doesn't need to be financial, but for instance,
people join a gym and they think, I've got to
go to the gym because I'm paying for it. It's
like if people engage you, I would say the job's done.
(28:49):
If you've gone to see a health coach. Then you
are paying to get advice and support and coaching. You
are well on the way to probably making some changes
because you've made a commitment.
Speaker 3 (29:00):
Yes, but fair.
Speaker 2 (29:02):
But is there another way of that? Do you have
to be committed in some financial aspect either other? How
do you actually get a commitment going?
Speaker 3 (29:11):
Well, it's there's a time commitment, there's an energy commitment.
There could be a commitment to somebody else. Maybe you
agree to do it with someone else. We call that
having an accountability buddy. I think that can often be
just enough to get someone over the line. I told
Dave i'd meet him tomorrow for a run I really need.
I don't want to let him down because I look
at those pelotons. It works.
Speaker 2 (29:31):
I look at the pelotons going around the water and think,
I can't think when they would like less to do.
But of course every guy in that or girl in
that peloton is probably an element of you know, I've
got to turn up that. You know we're going to
We've arranged a meet on this day. I've said I'm
going to be their bingo. Job done.
Speaker 3 (29:47):
Yeah. Some people are great self starters. Other people need help.
They need to be alongside others, or have a coach,
or have a mentor, or have a buddy. It just
depends on the makeup of you the person. There's no
wrong answer.
Speaker 2 (29:59):
What if you can't afford to join a gym or
pay for a coach or something like that, and you know,
I think that's the thing in the lack of exercise
also as an isolating thing sometimes as well, you feel
that your you know, everyone else is doing their thing
and there you are. You know, you need you want
to have some company to do something. I guess you've
are there particular strategies or groups you can join or
(30:20):
aren't necessarily something you've got to pay for or what?
Speaker 3 (30:23):
Well, I suppose you could. There are one off classes
for equa aerobics and stuff like that you don't necessarily
have to join as a member, but again that you're
still paying for that. There are only so many activities
you can do for free, quote unquote, But if you
want it to be a runner or a walkie, you
need a decent pair of shoes. It's all about movement
for me, Tim, just just moving, getting out there and
(30:44):
doing something. Find something that you enjoy. I know we've
talked about this one hundred times find but that is
that is one of the keys to success is to
find something that you enjoy and go and do that.
Speaker 2 (30:53):
Actually, the other thing is as well, you can probably
sacrifice a couple of those caps of coffee per week,
which it might be part of your unhealthy habit, and
spend that on a gym because actually gym memberships. There
are all sorts of gyms that don't have to You
don't have to go to the Tang for Tang sort
of top gym and the.
Speaker 3 (31:10):
Different options, and you can buy ten passes just to
see how it goes. Like the gym where I frequent
up not far from where I live, you can buy
a ten pass membership just see how you go. And
if it's not for you, if you become a gym
donor and you're not interested, well you've only wait, you know,
you've only thrown a couple hundred dollars down the tube
(31:30):
rather than a few hundred or a few thousand.
Speaker 2 (31:32):
Part of one of the things for Greg Pain advised
me to get a new pair of running shoes with
the injury. And when you've splashed out for a good
pair of running shoes, you just can't leave them sitting
on the floor. I think I've got to use those things.
I guess that's some sort of investment.
Speaker 3 (31:45):
But there are good yoga classes and meditative practice pilates
online you can find for free, like most things you
can find for free somewhere, and if you're prepared to
have a look, you don't have to necessarily fork out
a heap of money.
Speaker 2 (32:01):
I got a couple few techs here, guys. I'm fifty four.
I do jiu jitsu. Oh gosh, sounds it's got to
be one of the hardest things I've done physically, with
the training and sparring rolling, And you cannot do it
without eventually getting you into a high level. Oh, you
can't do it without eventually getting you into a high
level of fitness and strength. I'm not sure if he's
selling it to me. It says it's worth all the pain.
I wake up in the middle of the night in
(32:22):
agony from sore neck and back and everything else. But
it gives out adrenaline kick we still need at this age,
says Steve. I'm not sure what the moral of the
story is there, Steve.
Speaker 3 (32:32):
It sounds like Steve's thriving, albeit in some pain.
Speaker 2 (32:36):
Yeah, well, he at this stage, the reward is worth
the discomfort, right.
Speaker 3 (32:43):
I have a friend who does that and she swears
by it, but then she hurt her shoulder quite badly,
so I don't know.
Speaker 2 (32:50):
Yeah, well it's like that. Did you see that rugby
match that they played the celebrity the parliamentary team in
Northland versus the Northland team And I looked at I
just thought they must have had defibrillators on standby for that,
because that looked like a recipe for disaster. I okay,
Shane Jones was lacing up, Andrew Saville was in it,
(33:12):
Save was playing. Yeah, yeah, he was an e broker's finger.
He described himself, I think on Hoskin's show as getting
out of the petrol station on the way home and
looking like a half open pocket knife rest for himself. Hey,
just joined. I'm not sure if this is the right
place for the question. What's the best way to get
belly fat reduced? I'm sixty seven one hundred and seventy
(33:32):
three centem is reasonably fit, not over weight, but excess
belly fat. Need to get the sugar levels down. Yes,
it helps getting the fat off, but yeah, question answer
you go?
Speaker 3 (33:42):
So sugar. The problem with sugar is that fifty percent
of sugar is fructase. Yeap right, fruct Toast gets matabilized
in the liver exclusively. Glucose gets metabolized up and down
the body. Fruct toast gets metabolized in the liver. Okay,
So if we have too much sugar, we're asking our
(34:04):
liver to do too much work. That's when we can
get liver fat and visceral fat around our organs. That
is some of that big belly fat. It's the most
dangerous fat to carry. So we need to get that
down and reducing alcohol, reducing sugar will do the job.
And it makes perfect sense.
Speaker 1 (34:19):
Right.
Speaker 3 (34:20):
We know alcohol gets metabolized in the liver. Alcohol is
made from fermented sugar, so why wouldn't fructast be the same.
I wish that wasn't true, Tim, but it is. We
can't escape that. So you're reducing sugar will go a
long way to help it.
Speaker 2 (34:31):
Okay. Another text, great conversation. I think a lot of
people can benefit out of cooking their own food, and
it can be as simple as trading McDonald's for your
own home cooked burgers. Same food, but vastly healthier. Even
googling high protein versions of their favorite foods. I actually,
if you do start cooking your own food, that has
to be the beginnings of eating better, doesn't it.
Speaker 3 (34:54):
In New Zealand, the protein that we buy is quite expensive.
Seafood is really expensive, and sometimes it's disheartening to see
the price of lamb, for example, minced beef. It is
not quite as bad. But we look at beef and
we think it's really expensive. But we can surround our
protein with cheaper things and go home and put a
(35:14):
beautiful meal together and work out what is the cost
per serving. That will go a long way to making
things appear to be a little bit cheaper, and so
therefore it's more sustainable and it's doable. And yeah, you
put a whole lot of ingredients in a shopping trolley
and you go home and do your own burgers, way cheaper,
way cheaper than the perception of a cheap, nasty takeaway exactly.
Speaker 2 (35:37):
Actually, I'm a big fan of the homemade burgers. Yeah,
Chris today.
Speaker 4 (35:42):
Oh hi, I look just a bit of a fit
in the story without a gym. I was always a
week in recreationally on the hills and the bush, and
that sort of stuff, but not that flash. I bumped
into some people a year and they taught me into
doing a half marathon walk, which is way beyond anything
I looked at before. From Boxing Day one year to
(36:05):
the around the Bays, which was I think about the
twentieth or something. In February, so something like two months,
I did the Colonial Knob steps, which is seven hundred
and twenty steps over about two kilometer I think it is.
And by the time i'd done that, I did that
fifty three times over the two months, and I did
the half marathon walk with ease.
Speaker 2 (36:27):
What was it again, you call it the color I
didn't quite catch them thing.
Speaker 4 (36:30):
It's called Colonial Knob. It's and potty doer.
Speaker 2 (36:33):
Oh okay, And it's just going up steps.
Speaker 4 (36:37):
It's just coming up steps. And it just the stamina
that gave me. I mean I was fifty eight when
I was doing this, and I just went from a
very average weekend bushwalker and I did the half marathon
walk and I think it was under two hours fifty good.
Speaker 2 (36:55):
Actually, you know something you mentioned there, Chris, I think
is forgetting the ease of one form of exercise, go
for a walk, eat better, and go for a walk walking.
Speaker 3 (37:06):
Yes, all you did was reduce sugar and go for stroll.
The Italians call it the pussy ajecta, which is fifteen
minutes stroll after dinner just to loosen you know, they
go for a stroll and it's because it helps with
your insulin sensitivity. It helps just move your metabolism along. So, yeah, movement.
People underestimate walking. Walking's got a bad rat for some
(37:28):
reason because people think that they have to be runners.
They don't. Walking is a fantastic form of exercise.
Speaker 4 (37:34):
And you, Kelly, was key was the uphill steps? Yeah,
sor it was the uphill steps that seemed to make
the difference because the people, the people I was talking
to set you've got to train three hours a day,
three times a week, so nine ten hours a week.
I didn't have that time. So these steps were very
close to my workplace. So I was doing three times
up and there I could do it in an hour,
(37:55):
and I was doing three hours a week. It's probably
the ten hours.
Speaker 2 (38:00):
Probably the bit careful on is coming down. Actually, i'd
imagine you know, absolutely we're just leadings. But thanks for
call good story. In fact, that is good story. That
is probably one of the simplest things. If you want
to get started on something and you've you've given up
on yourself, just start eating better and start walking and
then see where it goes from there.
Speaker 3 (38:21):
As Mark Twain said, the key to getting your head
is getting started. That's the key. You make your decision
to do something. Tim you make a start, you're fifty
percent of the way.
Speaker 2 (38:28):
There, then go okay, we'll be back in a moment
to wrap it up. It's eight minutes to five news
Talk z B two ways. Let's welcome back to the
weekend collective. That almost wraps up the health ub with
Kent John's from Kent John's Health. But we've had a
(38:49):
couple of calls and some texts on one issue when
it comes to cutting out sugar. What a weirdness fruits
in that?
Speaker 4 (38:55):
Oh?
Speaker 3 (38:55):
Fair question, really fair question. Get that A lot fruit's
fine because fruit has fiber. So if you eat whole fruit,
the fiber and the fruit protects your metabolism from the
front toast that's within the fruit. Fruit juice is no
good because all of the fibers being taken out, so
then your body is exposed to the front toe. So
eat whole fruit. You'll be all right, and it.
Speaker 2 (39:14):
Deals with the craving as well. Instead of having a
couple of lollies eaten apple.
Speaker 3 (39:18):
Headful of fresh berries or some strawberries is actually sweet enough,
but if you eat a lot of chocolate, your appreciation
for those berries won't be the same because your taste
buds have changed.
Speaker 2 (39:26):
Muzz Is asked, what about V if I have it
without sugar? Lucky?
Speaker 3 (39:30):
Last find out what else is in the you?
Speaker 2 (39:32):
Muzz Yeah, just actually just keep away hand good luck,
Just keep away from it. I'm sorry, you know, red
Bull V whatever it is.
Speaker 3 (39:39):
All of that stuff is garbage soft drink if you
can just avoid it.
Speaker 2 (39:43):
Guess what, try just soda water. It feels like you're
having a drink when you're not really having a drink,
and it's just harmless soda water. Oh, I'm gonna have
a word with my producer who looks like she might
be having one of those drinks you just referred to.
Will there be even words in the brain having one?
Speaker 3 (39:58):
She's held the can?
Speaker 2 (39:59):
Okay, anyway, Hey, keep good to see it, John's Health
dot Co audience it yees, buddy, excellent, and we'll be
back with the smart money. Amanda Burrows joining us back
shortly News Talks MP
Speaker 1 (40:21):
For more from the weekend collective, Listen live to News
Talk ZB weekends from three pm, or follow the podcast
on iHeartRadio
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