June 17, 2020 • 35 mins
There are a multitude of simple and effective ways to get a well-rounded workout while making the most of your time. Hill workouts are yet another example of this type of exercise that you can incorporate into your routine right after you listen to Tom give his top 9 reasons to do hill workouts.
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Episode Transcript
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Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of I Heart Radio. Uh.
I am Tom Holland and this is Fitness Disrupted. So
back when I first started the show, one of my
(00:21):
first podcasts was three Cardio Workouts to maximize your time
and results, and one of those workouts was hills. If
you haven't listened to that episode you are looking to
maximize your cardio to mix things up, I highly recommend it,
but I'm giving away one of the three that is
(00:44):
hill workouts. Now, they are so important, so valuable, so
powerful that I decided I needed to do a show
just on hills themselves, and I will tell you why.
So this show ye reasons you need to do hills. Now,
know that in putting together this show, there are so
(01:06):
many more there. They're could be thirty two reasons you
need to do hills, but I kind of combined a bunch,
and I want these shows to be short yet informative,
so you're gonna get what you need to know. But
my point is they're just there. There's so many reasons,
so many reasons to do hill workouts as part of
(01:28):
your health and wellness program. And that goes for the beginner,
that goes for the advanced athlete, and as I will
talk about, it goes for just about all of the
goals and that is really rare. And that's again why
it is such a powerful workout. Hills Now, I know
(01:51):
that when I used to coach athletes for triathlons and
marathons especially, and and did so through a charity as well,
I would often talk about hill workouts with people from
places like Florida where it's really flat Arizona, although Arizona
has some famous hills, but you know, they would say, listen,
I don't have access too many hills, so we'll talk
(02:13):
about that. I get it. And one of these solutions,
obviously would be a treadmill, and that is a perfectly
fine alternative to going outside and finding a hill. But
know that just about all athletes use them as part
of their training. That goes for tennis players. If you've
read Andrea Agassi's book, he talks about using a hill.
(02:35):
His trainer would take him to a hill, they would
do hill workouts. One of my favorite football players of
all time, Walter Payton, would do hill workouts in the
off season especially and attributed you know, so much of
his success, and I think staying injury free to those
being part of his workout. Now again, many of you
(02:57):
are not professional athletes, couldn't care less about that, but
it does not matter. It does not matter. They are
still for you, and I will tell you why quick break.
When we come back at least nine reasons you need
to do hills, we'll be right back. I often talk
(03:22):
about how my job is essentially threefold, helping you get
the greatest results in the shortest amount of time with
the least likelihood of injury. Before I even get into that,
let me just vent for a short moment. Was just
watching an Instagram video from a fitness person who was
(03:43):
talking about things trainers don't tell you. And this person
actually didn't tell you anything that trainers didn't tell you,
but went off on strength training and just really kind
of diminished the value of cardio. Kept saying, cardio, you
know that it as many fitness people do. It's all
about the vanity. It's about building muscle, and that's great,
(04:05):
But as I will say over and over again, your
heart kind of the most important muscle. So cardio and
strength training should be a part of your plan. It's
not one or the other, it's both. Five components of fitness. Right,
five components cardio, strength, flexibility, all important body composition and
(04:28):
the variations thereof all. Right, so hills now it does
not matter. As I started to show by saying what
your goals are, hills are for you, and let's just
get right into it. Number one reason to start us
off in no particular order, it's they're free, free as good,
(04:50):
free as good. If you have a hill near your house,
you're good to go. You're good to go. I remember
back when I was running with clients outdoors, and I
would go to their house and we would go out
for runs. And whenever I would go to a client's
house for the first time and and see the hills
that they had around their house, some one in particular,
like brutal, brutal hill just to get to and from
(05:13):
the driveway in and out. And I would say, you
are so fortunate they go why because you have this
built in free incredible training, divisive sorts for you. So
they're free. I don't have to buy anything if you
have hills near your house. Now, if you don't, you
can also use stairs. I'm gonna throw that. So if
(05:36):
you're someone who has access to you know um an
arena type place, or I know some people have used
even department stores. That's an alternative. But by and large,
most people have a hill somewhere near you, right, And
if you don't, if it's a little bit away, it's
also a great reason to get in the car and
to mix up your routine. Far too often we go
(05:58):
out from our door if we're do an outdoor workouts,
we get kind of bored with that. So oftentimes I
will drive not particularly far to get access to a
different hill, a different routine, and that is powerfully important
to staying motivated as well. Right, But they're free, find
a hill, You're good to go. Uh number two, and
(06:21):
this is super important as always, they're simple. They're simple.
You know. When I think of hill as I think
of push ups and planks and squats and lunges, body
weight exercises that I've done so many shows about that
are part of my routine and have been since I
first started and will be till till I'm finished, because
(06:42):
simple works, you know, far too often in this social
media Instagram world, I just I open up accounts and
I see, Yes, they're creative people putting fitness people putting
nineteen different movements together, and that's okay some to to
(07:03):
some degree. But at a certain point in time, you
start to lose what you're setting out to do with creativity,
and sometimes that's making it too difficult, and oftentimes you're
just taking the focus off of the muscles that you're
actually trying to work. So simple is not a bad thing.
(07:24):
Simple is good. So running up and down a hill,
you don't need an instruction manual, although at the end
of the show, I'm gonna give you a simple breakdown
of of a hill routine that you should do and
can do. And I've given it probably a couple of
times before, and there's many ways to modify it. I'm
gonna give you. So you say, Tom, tell me what
to do, I'm gonna do that, all right at the
end of the show. So simple is good. Simple is
(07:45):
always good, and simple does not mean not effective. Don't
ever make that mistake when it comes to planks and
push ups and and things like that. I mean, that
is one of the critiques I have had and criticisms
over the years, and I'll take it that my stuff
is too basic, too simple. Well, guess what it works.
(08:07):
It's about doing it consistently excessive moderation. Right number three.
You can do it whether you're a walker or a runner.
So back to those of you who are truly starting
out and maybe have either a significant amount of way
to lose, or you're just starting a program for the
(08:27):
first time, or maybe you're coming back from an injury,
any of those things. You can do these while walking
or running. And I have written and contributed to so
many articles back when there weren't magazines. I did it
then in the magazine's fitness magazines and now on the
websites how to mix up your walking routine. And I
(08:47):
always throw hills in there, So it doesn't matter. If
you are a an elite marathon runner, you are most
likely already doing this, and if you're not, you show it.
And by the way, I'm gonna give you just one
study for this, uh most of it self explanatory, but
pretty pretty interesting and powerful study that just talks about performance.
(09:09):
I'll do that at the end as well, but that's exciting.
So if you're a walker or a runner. If you're
a walker, and there's so many walkers, it's a number
one form of exercise. So if you're walking and you're
not seeing maybe the results you want. You've seen them
at the start, and you want to mix it up.
You want to get more out of that walk. That's
why you throw hills in there. And by the way,
(09:33):
you're not gonna do hills every time. I don't want
you to do them every time. For me, it's once
a week, once a week. So I'm mixing it up.
I'm doing hills and back to the three Cardio Workouts
to Maximize your time and results podcast I did way back.
When you're gonna do some steady state for endurance, these
(09:54):
are three basic there's others. But you're gonna do hills,
you're gonna do speed, and you're gonna do endurance. If
that's one of your goals, is to mix it up.
And again that applies to walking as well. That applies
to walking as well. So you're longer workouts. You're just
gonna walk low level on a scale of one to ten,
a four, five maybe, And that's when you say I'm
(10:16):
going out for an hour, I'm going out for ninety
minutes or forty five minutes, whatever it is, okay, And
then other days you're gonna do hills, and then other
days you can throw in some speed intervals. You burn
more calories. If that's the goal weight loss for most people,
that is maintain the weight. You're gonna stay interested, you're
gonna mix it up, and it's just great variations. You're
(10:39):
gonna keep your body guessing, you're gonna keep seeing results.
Number four everybody has access, so back kind of connected
to number one. It's free and that's huge. So you
don't have to belong to a gym. You just need
to find and incline whatever that is for you wherever
(11:01):
you are now. I threw this one in because if
you're the opposite, if you say I don't have hills
around me. I live in a really flat place and
it's way too far to drive to get a hill
that I can truly exercise on and and work out around. Well,
then you can get a treadmill, or you can do
it at the gym. So that is a valid alternative,
(11:24):
and it is a great way to mix up your
treadmill workouts. If you're doing it at home, it gets
boring the dreadmill as we call it. So this is
such a great way to add variety to your treadmill workouts,
and that goes for you walkers as well. And let
me say this when this is very important. When you
(11:46):
do your hills on a treadmill, you are not allowed
to hold on to the display. You are almost negating
the reason and the value of the incline. The whole
point is to have it challenging and to be natural,
(12:07):
to be swinging your arms naturally. So if you have
to hold onto the display or even the side rails,
the side rails is different, I should say. If that's
for balance, you know, maybe you're you are coming back
from an injury, that's different. If it's for balanced purposes,
you want to lightly put your fingers there for safety,
(12:29):
that's okay. But when it's because it's too fast and
too steep, not okay. And that's really really important. I
see that all the time. Okay. The goal is to
have that challenge on your heart, on your legs, and
when you hold on, you're negating the whole point in
(12:52):
the hill. Okay. I don't care how fast you're going,
It is infinitely better to slow it down to low
or that incline and use your natural walking or running motion. Okay.
Number five. They are perfect, perfect for short workouts, perfect
(13:15):
for short workouts and I will give you one that
I do. So I am fortunate in that there are
many different hills around where I live, so I can
pick and choose, and by and large I will do
a short five to ten minute run jog to one
(13:36):
of them, and then spend again at the end. I
will give you different variations on this, but for the
most part, about ten minutes running up and down and
then the same five to ten minute return home. And
it can be even shorter than that. So if you
did a five minute warm up to that hill, ten
minutes on the hill, and again I will give you
(13:58):
more specific portly and that same five minute home twenty minutes,
that is a really powerful twenty minutes. And the same
holds true with walking. You walk to that hill five minutes,
you power walk up it, you recover coming down. You
do that for ten minutes, then easy on the way
(14:19):
home to recover twenty minutes. So that is one of
the great ways to maximize a short workout on the weekends.
Maybe you're like, you know, I want to go out
with my family, friends, a training partner, my dogs, and
I'm gonna go longer. That's your endurance day. But maybe
(14:41):
you have that day where you say I have twenty minutes,
not only say I didn't say only. I can't say
only I have twenty minutes. I want to maximize these
twenty minutes. And so you do your hills. And that's
one way I always look at workouts unless you're totally
planning them out, and even that you know you plan
out your week, things happen getting the way, but you
(15:04):
wake up you go, Okay, I got twenty minutes. That's
what you're gonna do, or it's one of your options.
Number six super important if you do do them outdoors,
that's really fun. And I've talked about another podcasts the
value of as they call it, green exercise. When you
exercise outdoors, studies are strong in showing you enjoy it more,
(15:31):
you do it longer, and you're more likely to do
it again. Those are three really powerful things when it
comes to health and wellness. You enjoy it more, you
do it longer, and you're more likely to do it again.
So sure, you can do it inside on the treadmill,
and you can mix it up. By the way, if
(15:51):
you have a treadmill at home or you do go
to the gym. Eight phenomenal way to add even more
variation to your routine. Some days you do the hills
on the treadmill, some days you do them outside, whether
that's at home, at the gym, whatever you do, okay,
but taking it outdoors it makes it fun fun, you know.
(16:13):
If you're a music person, you throw on that those headphones,
you get out there and you just enjoy it all right,
Number seven, And I love this. They are great for kids. Now.
I've talked about my boys often. They're now eleven and fourteen,
(16:34):
eleven and fourteen, and they play a bunch of sports.
And you know, a topic for another show, and I
have done a couple on it. You know, Yes, your kids,
in my opinion, should be doing some exercise. Much of
it is way too advanced and too soon, and especially
in the group setting. So let me just preface it
(16:55):
with that and then say that if you have younger
kids who need to exercise, need to maybe get stronger
for sports, hills hills and it is a phenomenal way
to use that word for like the fifth time in
this show. But I get excited about these topics to
(17:16):
spend time with your kids and to exercise with them.
So when I talk about going to that hill myself
and running up and down it. Oftentimes I bring my kids.
I bring my kids. I had my youngest son. He
is incapable of running up that hill without laughing. It's
it's an awesome time. He's incapable of running up hill
(17:39):
without laughing. He loves it. So it is natural. You know,
the question about strength training for kids, how early, how much,
how many reps, how much weight? Running up and down
a hill? No question, that's okay, that's okay for the
vast vast majority of people always say that as well.
(18:00):
But you can do it with your kids regardless of
what sport, Even if they're not doing a sport. It
is a great way to keep them healthy, to keep
them active, and to spend quality time with your kids.
Such a great answer, and I've thrown that out when
(18:21):
you know, I've had many people over the years asked
me to train their kids and just don't do that,
And I say, go out and run hills with your kids.
That's one of my go to responses for people who
are looking to have their kids exercise, And what a
great way two be a great role model when you
(18:43):
do it with them. Just know that if they're really strong,
you gotta come up with your excuses before too and
cheat my natacka camp. You talk about how cheating is encouraged,
the topic for another show as well, but again kids phenomenal.
Number six reason to do it is that you can
do it with your kids, or sit there and coach
(19:05):
them if that's you know, if you're if you can't
do it, you're injured or something like that, sit there
and you know, encourage them, be their coach. Number eight,
it's built in high intensity interval training. So I did
that show back with Dr Olsen talking about high intensity
interval training. If you haven't listened to that show and
(19:28):
you're interested in it, she is one of the best.
Dr Michelle Olsen been around forever. Interviewed her on numerous
shows that I've had over the years. But many people
still you what the heck is interval training? And then
you go, Okay, I understand what it is, but how
do I do it? Okay, there's a button on this
piece of cardio machine, but how do I do it?
(19:49):
Running hills? And the study will back this up in
a very interesting way. Running hills is one of the greatest,
simplest ways to do your interview training with no thought whatsoever.
So back to number two when I talked about simple
and how powerful simple can be. Part of the reason
is this is that when you do speed work, you
(20:13):
gotta run fast, you gotta turn up that treadmill, and
you go how fast can I go? And and it's
just you know, you're never quite sure, can I go faster?
Is this too fast? Is it too slow? How long
do I go? When you run up a hill, it's
self selecting. In other words, you do what you can
do and your heart rate goes up. And that is
(20:35):
so powerful. So when you have absolutely no idea how
to do high intense and interaval training, but you want
to raise and lower your heart rate thoughtless, you don't
have to think. You just have to move. And I've
talked about one of the greatest events races I have
(20:56):
ever done participated in, was the Run to the Sun
on Maui doesn't exist anymore. It was a thirty six
mile run from sea level to the ten thousand foot
summit of Mount holy Akola, and it was switched backs.
And you know, it sounds crazy and great and people go,
oh my gosh, well listen, yeah, sure, it was challenging.
(21:16):
But what I learned running up a volcano is you
can only run as fast as you can run. Altitude
nearly killed me. That's a totally different topic. But you
just run and you slow down when you can. And
that is one amazing aspect of using hills for your
(21:37):
training is your heart rate goes up and when you
you get closer to the top of that hill, you
either have it or you don't, and you slow down.
But you don't have to press a button and you
don't have to worry about the duration. You know, I'll
give you the workout at the end, but oftentimes you'll say,
you'll pick that hill and then for me it's a
(21:58):
mailbox or a tree. Sometimes it's by time, but oftentimes
I'll first time it out and then I'll see what
land marker is there, So I gotta run up to
that mailbox and then easy back down. So that's all
I gotta think about. Run up to that mailbox. And
(22:18):
I'll talk about intensity when I talk about the workout
as well. All right, all right, we got one more.
Then I'm going to talk about the study, and then
I'm gonna give you that workout. Talking all about hills,
could not say phenomenal more because that's it is that
powerful to me, and it should be to you as well,
(22:40):
a tool when it comes to exercise to just make
you as healthy as can be. And when we talk
about vanity, sanity, and living longer, hits all three of
those final break we'll be right back. Nine reasons you
(23:05):
need to do hills. We did eight, I could do
eight more. Kind of folded a couple into the first
eight and finally number nine and this kind of leads
into the study I'll talk about it builds functional strength.
So it's strength training built in, and that's you go.
(23:25):
It's hitting everything, You're burning calories, you're strengthening your heart.
If weight loss is your goal, you're maximizing that cardio time.
If you want to quote unquote tone your lower body,
it's helping that. If you want to strengthen your lower body.
If you're a runner, running injuries so common, you gotta
(23:50):
do your strength training. But one of the most functional
types of strength training for runners or triathletes or any
athlete for that matter. That's why Andreagrassi and Walter Payton
and so many others do these workouts, is you're also
strengthening the muscles of your lower body and your core
(24:11):
by the way, you're strengthening muscles functional strength. You know,
over the years, I've started to have an issue with
the term functional strength. I believe all strength is functional.
But that being said, if I'm running up and down
a hill and getting cardio and doing a natural motion running,
(24:31):
and then I'm gonna use that term. So for runners
who many runners, many triathletes, such a debate, does strength
training improved performance? Have not done that? Show? Have done
that lecture innumerable times, articles as well. Uh yes, and
actually the study will show that as well. So functional strength.
(24:52):
You're getting strength training as well your knees, the muscles
around your knees, I should say, your hips, your quads,
your thighs, glutes, your calves. I'm always amazed when if
I take a little time off from a hill workout,
hill workouts or change it are around enough that you
do that workout, you go, Okay, that was hard. But
(25:13):
then you wake up the next morning and you go, wow,
my glutes, you feel it, You feel it in a
good way. You go, oh, those muscles. I got some
strength work out of that. So it is functional strength
as well. All right, one great study, great study. Here's
(25:36):
the study. It was the International Journal or is the
International Journal of Sports Medicine, August two thousand sixteen, title
Inclined Treadmill interval training, short versus long bouts and the
Effects on distance running performance. Again, even though this is
about performance, applies to everyone listening, regardless of your goals.
(25:57):
All right, So basically three group of runners and some
runners were running on the treadmill and they were doing
two hill workouts a week running up an incline. Others
were doing speed work so doing faster repetitions but on
level ground. And then the third group just did their
typical runs. Uh. They did this for six weeks. Uh,
(26:17):
and the result six weeks of hills. The group that
did hills, it boosted their top speed, they got faster,
and it allowed them to sustain at thirty two longer.
So it made them faster, ended increased their endurance. Okay.
One of the reasons when you do uphill intervals, it's
going to increase something known as your lactate threshold. That
(26:40):
means you're burning. Basically, did the whole show on lactic
acid um less at the same pace, and you're better
able to buffer the lactic acid as well. Okay, and
the interesting thing is that, of course the faster intervals
did this as well, but you don't have to go
as fast to get the same benefit. Now, let me
(27:03):
just say that I'm not a huge fan of going
to the track. Those hurt me more. I'm going to
admit it full out. I got the friends the who
love track workouts. I'm just not that angry. It's not
my mindset. That's another reason I love hills. So you
don't have to go as fast, but your heart rate
(27:24):
goes up, so you are getting the benefit. I call
it speed work. It is. It is a type of
speed work, but without the speed and speed work. The
faster you go, the more likely you are too you know,
injure something pull a muscle, so tiny bit safer, a
little safer to do the hills. It's hard to go
(27:49):
too fast up a hill, especially when it's steep, all right.
And finally, when you run up hills, it asks more.
It's more challenging on your muscles. That goes back to
the anctional strength part and also your nerves. So it's
those connections between the mind and the muscle. It's helping
speed up those connections and make those connections so it's
(28:10):
helping you become more explosive, kind of apply a metric
aspect to it, and so that helps with running economy
topic for another show for you higher level endurance athletes.
But just know that when you run hills it research
has shown it helps to improve your running economy. You
(28:32):
are gonna go faster because it requires less energy. You
are becoming more efficient, and that is a huge goal
of most athletes is to become more efficient triathletes, runners, whatever. Alright,
so that is another humongous benefit of these hill workouts.
All right, So there you go, there's nothing missing from that.
(28:58):
Whatever your goals are throwing me the goal, and one
of those nine reasons or several is going to help
answer that goal. Time you don't have a lot of time.
Shorter workouts, more efficient, I want to be faster, I
want to improve sports performance. It's going to do that.
I want to vary my routine. There you go, I
(29:20):
mean it's all there. I want to help prevent injury,
strength training, functional strength training, natural, I want to strengthen
my heart. I want to live longer again. So many
people interval training, they understand the walking. Great for you
and listen, you can walk steady state all day long,
(29:41):
and that is going to be great for you, especially
if you're just starting out, if you have a lot
of weight to lose, you don't want to do too much.
And walking up and down a hill, power walking up
and down the hill just a phenomenal number seven way
to do that. All right, what's the hill work out?
(30:01):
So I kind of alluded to it already, but let
me give you a little bit more specifics. So five
to ten minute warm up to the hill. You can
go longer if you want, but you don't have to listen.
You could do twenty minutes, thirty minutes. If you're doing
an hour walk, let's go on the longer side. Then
you throw this in the middle or towards the end.
(30:22):
At least you want to be warmed up. So five
to ten would be, you know, the lower side for
the shorter workouts, but you could go longer then start
out with just thirty seconds. So a pretty steep hill
doesn't have to be super steep. It's got to have
an incline to it. And again the the incline is
(30:42):
going to make a difference. But let's say moderately steep
to be you know, all inclusive here and thirty seconds.
So I want you to if you're walking, I want
you to power walk up that hill, pumping your arms,
natural movement, thirty seconds and figure out what that landmark is.
Is it a telephone pole if you're outside, is it
(31:04):
a is it a mailbox? As I said, is it
a rock, a driveway, whatever. Then I want you to
go back down super slow sixty seconds. Want you to
really take your time to recover. And if you get
down to the bottom and you've still got a little time,
walk around a little bit more recover and then once
you do that four times, that's how you start. You
(31:25):
don't have to do an incredibly crazy number. So if
you do four thirty seconds up sixty seconds down, it's
gonna take six minutes, and then you do that five
to ten minute walk home. There you go twenty minutes
a little bit more. Now if you want to do
more and you're you're you know, going to throw them
(31:47):
in at the later stages of a longer walk or run.
Perfect over time build up. So if you start with four,
it's a great number to start with. Every week you
can do one more, So do him once a week,
second week, do five, third, week, do six and build
up build up to about eight to ten. If you
(32:07):
do ten and you do thirty seconds up sixty seconds down,
that's fifteen total minutes. It's not that long. And finally,
what I want you to try to do is spread
them out. In racing performance training, we talk about burning
matches and you want one left right. You want to
build up with each one, So start out easier, especially
(32:31):
if you're doing more, if you're doing eight to ten,
ideally you want each one to be a tiny bit
faster if you can. Now, oftentimes you get to those
last couple and you're they'll be slower. That's okay, that's
oftentimes how it's gonna be. But don't go up too fast.
Don't start out out of the gate, you know, and
(32:52):
then have nothing left. Is the point. So try to
spread it out. Try to make that last one your best.
But it doesn't have to be all out, and can't
be for most people. For each and everyone on a
scale one to ten, you want them to be between
a seven and a ten, seven and a nine for
many people, ten for the last one. All right, So
(33:13):
five to ten minute warm up, thirty seconds up, sixty
seconds down to it four to ten times. You can
do this on the treadmill at home. Crank up that
incline thirty seconds, bring it back down sixty When you're
on a treadmill, it takes a little time for that
inclined to come back down, and so that makes it
even easier for the sixty seconds and walk. So I
(33:35):
want this is where you get out of the gray zone.
That's how we're going to finish this up. This is
not a gray zone workout. So when you go up
the hill, I want you to be challenging. When you
go down the hill, I wanted to be super easy,
stay out of that grayshome. Challenging easy, challenging easy. And
that's how it works, all right. I hope you enjoy that.
(33:56):
I love my hills. I apologize for all the phenomen aminals.
Couldn't help it, couldn't help it get too excited, too powerful.
And one reason I'm injury free at fifty one having
done a lot of exercise and racing, are hills one
of the many things. So use them as I do,
to just have your best life. Thank you so much
(34:18):
for listening. I am Tom Holland. This is Fitness Disrupted.
Please rate this show if you have not shame on
you rate the show. It takes one second. Uh. If
there's place to leave comments, I would appreciate that. Let
me know what you think. Tom h Fit is my
Instagram and Twitter if you want to reach out there
and listen. So many people are reaching out giving me
great ideas for shows, asking questions, so do not hesitate
(34:42):
to do that. I love it and everything ends up
in a show. It's all good. There are no dumb questions.
Please subscribe to the show as well, and thank you
for listening. I truly, truly appreciate it. I love my job,
the greatest job in the world, helping people look better,
feel better, and live longer. No better product than that.
And remember there are three things we all control, how
(35:05):
much we move, what we put into our mouths, and
our attitudes, and that is awesome. I'm Tom Holland. This
is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a
production of I Heart Radio. For more podcasts from my
Heart Radio, visit the I heart Radio app, Apple Podcasts,
(35:27):
or wherever you listen to your favorite shows.
Welcome to Fitness Disrupted, a production of I Heart Radio. Uh.
I am Tom Holland and this is Fitness Disrupted. So
back when I first started the show, one of my
(00:21):
first podcasts was three Cardio Workouts to maximize your time
and results, and one of those workouts was hills. If
you haven't listened to that episode you are looking to
maximize your cardio to mix things up, I highly recommend it,
but I'm giving away one of the three that is
(00:44):
hill workouts. Now, they are so important, so valuable, so
powerful that I decided I needed to do a show
just on hills themselves, and I will tell you why.
So this show ye reasons you need to do hills. Now,
know that in putting together this show, there are so
(01:06):
many more there. They're could be thirty two reasons you
need to do hills, but I kind of combined a bunch,
and I want these shows to be short yet informative,
so you're gonna get what you need to know. But
my point is they're just there. There's so many reasons,
so many reasons to do hill workouts as part of
(01:28):
your health and wellness program. And that goes for the beginner,
that goes for the advanced athlete, and as I will
talk about, it goes for just about all of the
goals and that is really rare. And that's again why
it is such a powerful workout. Hills Now, I know
(01:51):
that when I used to coach athletes for triathlons and
marathons especially, and and did so through a charity as well,
I would often talk about hill workouts with people from
places like Florida where it's really flat Arizona, although Arizona
has some famous hills, but you know, they would say, listen,
I don't have access too many hills, so we'll talk
(02:13):
about that. I get it. And one of these solutions,
obviously would be a treadmill, and that is a perfectly
fine alternative to going outside and finding a hill. But
know that just about all athletes use them as part
of their training. That goes for tennis players. If you've
read Andrea Agassi's book, he talks about using a hill.
(02:35):
His trainer would take him to a hill, they would
do hill workouts. One of my favorite football players of
all time, Walter Payton, would do hill workouts in the
off season especially and attributed you know, so much of
his success, and I think staying injury free to those
being part of his workout. Now again, many of you
(02:57):
are not professional athletes, couldn't care less about that, but
it does not matter. It does not matter. They are
still for you, and I will tell you why quick break.
When we come back at least nine reasons you need
to do hills, we'll be right back. I often talk
(03:22):
about how my job is essentially threefold, helping you get
the greatest results in the shortest amount of time with
the least likelihood of injury. Before I even get into that,
let me just vent for a short moment. Was just
watching an Instagram video from a fitness person who was
(03:43):
talking about things trainers don't tell you. And this person
actually didn't tell you anything that trainers didn't tell you,
but went off on strength training and just really kind
of diminished the value of cardio. Kept saying, cardio, you
know that it as many fitness people do. It's all
about the vanity. It's about building muscle, and that's great,
(04:05):
But as I will say over and over again, your
heart kind of the most important muscle. So cardio and
strength training should be a part of your plan. It's
not one or the other, it's both. Five components of fitness. Right,
five components cardio, strength, flexibility, all important body composition and
(04:28):
the variations thereof all. Right, so hills now it does
not matter. As I started to show by saying what
your goals are, hills are for you, and let's just
get right into it. Number one reason to start us
off in no particular order, it's they're free, free as good,
(04:50):
free as good. If you have a hill near your house,
you're good to go. You're good to go. I remember
back when I was running with clients outdoors, and I
would go to their house and we would go out
for runs. And whenever I would go to a client's
house for the first time and and see the hills
that they had around their house, some one in particular,
like brutal, brutal hill just to get to and from
(05:13):
the driveway in and out. And I would say, you
are so fortunate they go why because you have this
built in free incredible training, divisive sorts for you. So
they're free. I don't have to buy anything if you
have hills near your house. Now, if you don't, you
can also use stairs. I'm gonna throw that. So if
(05:36):
you're someone who has access to you know um an
arena type place, or I know some people have used
even department stores. That's an alternative. But by and large,
most people have a hill somewhere near you, right, And
if you don't, if it's a little bit away, it's
also a great reason to get in the car and
to mix up your routine. Far too often we go
(05:58):
out from our door if we're do an outdoor workouts,
we get kind of bored with that. So oftentimes I
will drive not particularly far to get access to a
different hill, a different routine, and that is powerfully important
to staying motivated as well. Right, But they're free, find
a hill, You're good to go. Uh number two, and
(06:21):
this is super important as always, they're simple. They're simple.
You know. When I think of hill as I think
of push ups and planks and squats and lunges, body
weight exercises that I've done so many shows about that
are part of my routine and have been since I
first started and will be till till I'm finished, because
(06:42):
simple works, you know, far too often in this social
media Instagram world, I just I open up accounts and
I see, Yes, they're creative people putting fitness people putting
nineteen different movements together, and that's okay some to to
(07:03):
some degree. But at a certain point in time, you
start to lose what you're setting out to do with creativity,
and sometimes that's making it too difficult, and oftentimes you're
just taking the focus off of the muscles that you're
actually trying to work. So simple is not a bad thing.
(07:24):
Simple is good. So running up and down a hill,
you don't need an instruction manual, although at the end
of the show, I'm gonna give you a simple breakdown
of of a hill routine that you should do and
can do. And I've given it probably a couple of
times before, and there's many ways to modify it. I'm
gonna give you. So you say, Tom, tell me what
to do, I'm gonna do that, all right at the
end of the show. So simple is good. Simple is
(07:45):
always good, and simple does not mean not effective. Don't
ever make that mistake when it comes to planks and
push ups and and things like that. I mean, that
is one of the critiques I have had and criticisms
over the years, and I'll take it that my stuff
is too basic, too simple. Well, guess what it works.
(08:07):
It's about doing it consistently excessive moderation. Right number three.
You can do it whether you're a walker or a runner.
So back to those of you who are truly starting
out and maybe have either a significant amount of way
to lose, or you're just starting a program for the
(08:27):
first time, or maybe you're coming back from an injury,
any of those things. You can do these while walking
or running. And I have written and contributed to so
many articles back when there weren't magazines. I did it
then in the magazine's fitness magazines and now on the
websites how to mix up your walking routine. And I
(08:47):
always throw hills in there, So it doesn't matter. If
you are a an elite marathon runner, you are most
likely already doing this, and if you're not, you show it.
And by the way, I'm gonna give you just one
study for this, uh most of it self explanatory, but
pretty pretty interesting and powerful study that just talks about performance.
(09:09):
I'll do that at the end as well, but that's exciting.
So if you're a walker or a runner. If you're
a walker, and there's so many walkers, it's a number
one form of exercise. So if you're walking and you're
not seeing maybe the results you want. You've seen them
at the start, and you want to mix it up.
You want to get more out of that walk. That's
why you throw hills in there. And by the way,
(09:33):
you're not gonna do hills every time. I don't want
you to do them every time. For me, it's once
a week, once a week. So I'm mixing it up.
I'm doing hills and back to the three Cardio Workouts
to Maximize your time and results podcast I did way back.
When you're gonna do some steady state for endurance, these
(09:54):
are three basic there's others. But you're gonna do hills,
you're gonna do speed, and you're gonna do endurance. If
that's one of your goals, is to mix it up.
And again that applies to walking as well. That applies
to walking as well. So you're longer workouts. You're just
gonna walk low level on a scale of one to ten,
a four, five maybe, And that's when you say I'm
(10:16):
going out for an hour, I'm going out for ninety
minutes or forty five minutes, whatever it is, okay, And
then other days you're gonna do hills, and then other
days you can throw in some speed intervals. You burn
more calories. If that's the goal weight loss for most people,
that is maintain the weight. You're gonna stay interested, you're
gonna mix it up, and it's just great variations. You're
(10:39):
gonna keep your body guessing, you're gonna keep seeing results.
Number four everybody has access, so back kind of connected
to number one. It's free and that's huge. So you
don't have to belong to a gym. You just need
to find and incline whatever that is for you wherever
(11:01):
you are now. I threw this one in because if
you're the opposite, if you say I don't have hills
around me. I live in a really flat place and
it's way too far to drive to get a hill
that I can truly exercise on and and work out around. Well,
then you can get a treadmill, or you can do
it at the gym. So that is a valid alternative,
(11:24):
and it is a great way to mix up your
treadmill workouts. If you're doing it at home, it gets
boring the dreadmill as we call it. So this is
such a great way to add variety to your treadmill workouts,
and that goes for you walkers as well. And let
me say this when this is very important. When you
(11:46):
do your hills on a treadmill, you are not allowed
to hold on to the display. You are almost negating
the reason and the value of the incline. The whole
point is to have it challenging and to be natural,
(12:07):
to be swinging your arms naturally. So if you have
to hold onto the display or even the side rails,
the side rails is different, I should say. If that's
for balance, you know, maybe you're you are coming back
from an injury, that's different. If it's for balanced purposes,
you want to lightly put your fingers there for safety,
(12:29):
that's okay. But when it's because it's too fast and
too steep, not okay. And that's really really important. I
see that all the time. Okay. The goal is to
have that challenge on your heart, on your legs, and
when you hold on, you're negating the whole point in
(12:52):
the hill. Okay. I don't care how fast you're going,
It is infinitely better to slow it down to low
or that incline and use your natural walking or running motion. Okay.
Number five. They are perfect, perfect for short workouts, perfect
(13:15):
for short workouts and I will give you one that
I do. So I am fortunate in that there are
many different hills around where I live, so I can
pick and choose, and by and large I will do
a short five to ten minute run jog to one
(13:36):
of them, and then spend again at the end. I
will give you different variations on this, but for the
most part, about ten minutes running up and down and
then the same five to ten minute return home. And
it can be even shorter than that. So if you
did a five minute warm up to that hill, ten
minutes on the hill, and again I will give you
(13:58):
more specific portly and that same five minute home twenty minutes,
that is a really powerful twenty minutes. And the same
holds true with walking. You walk to that hill five minutes,
you power walk up it, you recover coming down. You
do that for ten minutes, then easy on the way
(14:19):
home to recover twenty minutes. So that is one of
the great ways to maximize a short workout on the weekends.
Maybe you're like, you know, I want to go out
with my family, friends, a training partner, my dogs, and
I'm gonna go longer. That's your endurance day. But maybe
(14:41):
you have that day where you say I have twenty minutes,
not only say I didn't say only. I can't say
only I have twenty minutes. I want to maximize these
twenty minutes. And so you do your hills. And that's
one way I always look at workouts unless you're totally
planning them out, and even that you know you plan
out your week, things happen getting the way, but you
(15:04):
wake up you go, Okay, I got twenty minutes. That's
what you're gonna do, or it's one of your options.
Number six super important if you do do them outdoors,
that's really fun. And I've talked about another podcasts the
value of as they call it, green exercise. When you
exercise outdoors, studies are strong in showing you enjoy it more,
(15:31):
you do it longer, and you're more likely to do
it again. Those are three really powerful things when it
comes to health and wellness. You enjoy it more, you
do it longer, and you're more likely to do it again.
So sure, you can do it inside on the treadmill,
and you can mix it up. By the way, if
(15:51):
you have a treadmill at home or you do go
to the gym. Eight phenomenal way to add even more
variation to your routine. Some days you do the hills
on the treadmill, some days you do them outside, whether
that's at home, at the gym, whatever you do, okay,
but taking it outdoors it makes it fun fun, you know.
(16:13):
If you're a music person, you throw on that those headphones,
you get out there and you just enjoy it all right,
Number seven, And I love this. They are great for kids. Now.
I've talked about my boys often. They're now eleven and fourteen,
(16:34):
eleven and fourteen, and they play a bunch of sports.
And you know, a topic for another show, and I
have done a couple on it. You know, Yes, your kids,
in my opinion, should be doing some exercise. Much of
it is way too advanced and too soon, and especially
in the group setting. So let me just preface it
(16:55):
with that and then say that if you have younger
kids who need to exercise, need to maybe get stronger
for sports, hills hills and it is a phenomenal way
to use that word for like the fifth time in
this show. But I get excited about these topics to
(17:16):
spend time with your kids and to exercise with them.
So when I talk about going to that hill myself
and running up and down it. Oftentimes I bring my kids.
I bring my kids. I had my youngest son. He
is incapable of running up that hill without laughing. It's
it's an awesome time. He's incapable of running up hill
(17:39):
without laughing. He loves it. So it is natural. You know,
the question about strength training for kids, how early, how much,
how many reps, how much weight? Running up and down
a hill? No question, that's okay, that's okay for the
vast vast majority of people always say that as well.
(18:00):
But you can do it with your kids regardless of
what sport, Even if they're not doing a sport. It
is a great way to keep them healthy, to keep
them active, and to spend quality time with your kids.
Such a great answer, and I've thrown that out when
(18:21):
you know, I've had many people over the years asked
me to train their kids and just don't do that,
And I say, go out and run hills with your kids.
That's one of my go to responses for people who
are looking to have their kids exercise, And what a
great way two be a great role model when you
(18:43):
do it with them. Just know that if they're really strong,
you gotta come up with your excuses before too and
cheat my natacka camp. You talk about how cheating is encouraged,
the topic for another show as well, but again kids phenomenal.
Number six reason to do it is that you can
do it with your kids, or sit there and coach
(19:05):
them if that's you know, if you're if you can't
do it, you're injured or something like that, sit there
and you know, encourage them, be their coach. Number eight,
it's built in high intensity interval training. So I did
that show back with Dr Olsen talking about high intensity
interval training. If you haven't listened to that show and
(19:28):
you're interested in it, she is one of the best.
Dr Michelle Olsen been around forever. Interviewed her on numerous
shows that I've had over the years. But many people
still you what the heck is interval training? And then
you go, Okay, I understand what it is, but how
do I do it? Okay, there's a button on this
piece of cardio machine, but how do I do it?
(19:49):
Running hills? And the study will back this up in
a very interesting way. Running hills is one of the greatest,
simplest ways to do your interview training with no thought whatsoever.
So back to number two when I talked about simple
and how powerful simple can be. Part of the reason
is this is that when you do speed work, you
(20:13):
gotta run fast, you gotta turn up that treadmill, and
you go how fast can I go? And and it's
just you know, you're never quite sure, can I go faster?
Is this too fast? Is it too slow? How long
do I go? When you run up a hill, it's
self selecting. In other words, you do what you can
do and your heart rate goes up. And that is
(20:35):
so powerful. So when you have absolutely no idea how
to do high intense and interaval training, but you want
to raise and lower your heart rate thoughtless, you don't
have to think. You just have to move. And I've
talked about one of the greatest events races I have
(20:56):
ever done participated in, was the Run to the Sun
on Maui doesn't exist anymore. It was a thirty six
mile run from sea level to the ten thousand foot
summit of Mount holy Akola, and it was switched backs.
And you know, it sounds crazy and great and people go,
oh my gosh, well listen, yeah, sure, it was challenging.
(21:16):
But what I learned running up a volcano is you
can only run as fast as you can run. Altitude
nearly killed me. That's a totally different topic. But you
just run and you slow down when you can. And
that is one amazing aspect of using hills for your
(21:37):
training is your heart rate goes up and when you
you get closer to the top of that hill, you
either have it or you don't, and you slow down.
But you don't have to press a button and you
don't have to worry about the duration. You know, I'll
give you the workout at the end, but oftentimes you'll say,
you'll pick that hill and then for me it's a
(21:58):
mailbox or a tree. Sometimes it's by time, but oftentimes
I'll first time it out and then I'll see what
land marker is there, So I gotta run up to
that mailbox and then easy back down. So that's all
I gotta think about. Run up to that mailbox. And
(22:18):
I'll talk about intensity when I talk about the workout
as well. All right, all right, we got one more.
Then I'm going to talk about the study, and then
I'm gonna give you that workout. Talking all about hills,
could not say phenomenal more because that's it is that
powerful to me, and it should be to you as well,
(22:40):
a tool when it comes to exercise to just make
you as healthy as can be. And when we talk
about vanity, sanity, and living longer, hits all three of
those final break we'll be right back. Nine reasons you
(23:05):
need to do hills. We did eight, I could do
eight more. Kind of folded a couple into the first
eight and finally number nine and this kind of leads
into the study I'll talk about it builds functional strength.
So it's strength training built in, and that's you go.
(23:25):
It's hitting everything, You're burning calories, you're strengthening your heart.
If weight loss is your goal, you're maximizing that cardio time.
If you want to quote unquote tone your lower body,
it's helping that. If you want to strengthen your lower body.
If you're a runner, running injuries so common, you gotta
(23:50):
do your strength training. But one of the most functional
types of strength training for runners or triathletes or any
athlete for that matter. That's why Andreagrassi and Walter Payton
and so many others do these workouts, is you're also
strengthening the muscles of your lower body and your core
(24:11):
by the way, you're strengthening muscles functional strength. You know,
over the years, I've started to have an issue with
the term functional strength. I believe all strength is functional.
But that being said, if I'm running up and down
a hill and getting cardio and doing a natural motion running,
(24:31):
and then I'm gonna use that term. So for runners
who many runners, many triathletes, such a debate, does strength
training improved performance? Have not done that? Show? Have done
that lecture innumerable times, articles as well. Uh yes, and
actually the study will show that as well. So functional strength.
(24:52):
You're getting strength training as well your knees, the muscles
around your knees, I should say, your hips, your quads,
your thighs, glutes, your calves. I'm always amazed when if
I take a little time off from a hill workout,
hill workouts or change it are around enough that you
do that workout, you go, Okay, that was hard. But
(25:13):
then you wake up the next morning and you go, wow,
my glutes, you feel it, You feel it in a
good way. You go, oh, those muscles. I got some
strength work out of that. So it is functional strength
as well. All right, one great study, great study. Here's
(25:36):
the study. It was the International Journal or is the
International Journal of Sports Medicine, August two thousand sixteen, title
Inclined Treadmill interval training, short versus long bouts and the
Effects on distance running performance. Again, even though this is
about performance, applies to everyone listening, regardless of your goals.
(25:57):
All right, So basically three group of runners and some
runners were running on the treadmill and they were doing
two hill workouts a week running up an incline. Others
were doing speed work so doing faster repetitions but on
level ground. And then the third group just did their
typical runs. Uh. They did this for six weeks. Uh,
(26:17):
and the result six weeks of hills. The group that
did hills, it boosted their top speed, they got faster,
and it allowed them to sustain at thirty two longer.
So it made them faster, ended increased their endurance. Okay.
One of the reasons when you do uphill intervals, it's
going to increase something known as your lactate threshold. That
(26:40):
means you're burning. Basically, did the whole show on lactic
acid um less at the same pace, and you're better
able to buffer the lactic acid as well. Okay, and
the interesting thing is that, of course the faster intervals
did this as well, but you don't have to go
as fast to get the same benefit. Now, let me
(27:03):
just say that I'm not a huge fan of going
to the track. Those hurt me more. I'm going to
admit it full out. I got the friends the who
love track workouts. I'm just not that angry. It's not
my mindset. That's another reason I love hills. So you
don't have to go as fast, but your heart rate
(27:24):
goes up, so you are getting the benefit. I call
it speed work. It is. It is a type of
speed work, but without the speed and speed work. The
faster you go, the more likely you are too you know,
injure something pull a muscle, so tiny bit safer, a
little safer to do the hills. It's hard to go
(27:49):
too fast up a hill, especially when it's steep, all right.
And finally, when you run up hills, it asks more.
It's more challenging on your muscles. That goes back to
the anctional strength part and also your nerves. So it's
those connections between the mind and the muscle. It's helping
speed up those connections and make those connections so it's
(28:10):
helping you become more explosive, kind of apply a metric
aspect to it, and so that helps with running economy
topic for another show for you higher level endurance athletes.
But just know that when you run hills it research
has shown it helps to improve your running economy. You
(28:32):
are gonna go faster because it requires less energy. You
are becoming more efficient, and that is a huge goal
of most athletes is to become more efficient triathletes, runners, whatever. Alright,
so that is another humongous benefit of these hill workouts.
All right, So there you go, there's nothing missing from that.
(28:58):
Whatever your goals are throwing me the goal, and one
of those nine reasons or several is going to help
answer that goal. Time you don't have a lot of time.
Shorter workouts, more efficient, I want to be faster, I
want to improve sports performance. It's going to do that.
I want to vary my routine. There you go, I
(29:20):
mean it's all there. I want to help prevent injury,
strength training, functional strength training, natural, I want to strengthen
my heart. I want to live longer again. So many
people interval training, they understand the walking. Great for you
and listen, you can walk steady state all day long,
(29:41):
and that is going to be great for you, especially
if you're just starting out, if you have a lot
of weight to lose, you don't want to do too much.
And walking up and down a hill, power walking up
and down the hill just a phenomenal number seven way
to do that. All right, what's the hill work out?
(30:01):
So I kind of alluded to it already, but let
me give you a little bit more specifics. So five
to ten minute warm up to the hill. You can
go longer if you want, but you don't have to listen.
You could do twenty minutes, thirty minutes. If you're doing
an hour walk, let's go on the longer side. Then
you throw this in the middle or towards the end.
(30:22):
At least you want to be warmed up. So five
to ten would be, you know, the lower side for
the shorter workouts, but you could go longer then start
out with just thirty seconds. So a pretty steep hill
doesn't have to be super steep. It's got to have
an incline to it. And again the the incline is
(30:42):
going to make a difference. But let's say moderately steep
to be you know, all inclusive here and thirty seconds.
So I want you to if you're walking, I want
you to power walk up that hill, pumping your arms,
natural movement, thirty seconds and figure out what that landmark is.
Is it a telephone pole if you're outside, is it
(31:04):
a is it a mailbox? As I said, is it
a rock, a driveway, whatever. Then I want you to
go back down super slow sixty seconds. Want you to
really take your time to recover. And if you get
down to the bottom and you've still got a little time,
walk around a little bit more recover and then once
you do that four times, that's how you start. You
(31:25):
don't have to do an incredibly crazy number. So if
you do four thirty seconds up sixty seconds down, it's
gonna take six minutes, and then you do that five
to ten minute walk home. There you go twenty minutes
a little bit more. Now if you want to do
more and you're you're you know, going to throw them
(31:47):
in at the later stages of a longer walk or run.
Perfect over time build up. So if you start with four,
it's a great number to start with. Every week you
can do one more, So do him once a week,
second week, do five, third, week, do six and build
up build up to about eight to ten. If you
(32:07):
do ten and you do thirty seconds up sixty seconds down,
that's fifteen total minutes. It's not that long. And finally,
what I want you to try to do is spread
them out. In racing performance training, we talk about burning
matches and you want one left right. You want to
build up with each one, So start out easier, especially
(32:31):
if you're doing more, if you're doing eight to ten,
ideally you want each one to be a tiny bit
faster if you can. Now, oftentimes you get to those
last couple and you're they'll be slower. That's okay, that's
oftentimes how it's gonna be. But don't go up too fast.
Don't start out out of the gate, you know, and
(32:52):
then have nothing left. Is the point. So try to
spread it out. Try to make that last one your best.
But it doesn't have to be all out, and can't
be for most people. For each and everyone on a
scale one to ten, you want them to be between
a seven and a ten, seven and a nine for
many people, ten for the last one. All right, So
(33:13):
five to ten minute warm up, thirty seconds up, sixty
seconds down to it four to ten times. You can
do this on the treadmill at home. Crank up that
incline thirty seconds, bring it back down sixty When you're
on a treadmill, it takes a little time for that
inclined to come back down, and so that makes it
even easier for the sixty seconds and walk. So I
(33:35):
want this is where you get out of the gray zone.
That's how we're going to finish this up. This is
not a gray zone workout. So when you go up
the hill, I want you to be challenging. When you
go down the hill, I wanted to be super easy,
stay out of that grayshome. Challenging easy, challenging easy. And
that's how it works, all right. I hope you enjoy that.
(33:56):
I love my hills. I apologize for all the phenomen aminals.
Couldn't help it, couldn't help it get too excited, too powerful.
And one reason I'm injury free at fifty one having
done a lot of exercise and racing, are hills one
of the many things. So use them as I do,
to just have your best life. Thank you so much
(34:18):
for listening. I am Tom Holland. This is Fitness Disrupted.
Please rate this show if you have not shame on
you rate the show. It takes one second. Uh. If
there's place to leave comments, I would appreciate that. Let
me know what you think. Tom h Fit is my
Instagram and Twitter if you want to reach out there
and listen. So many people are reaching out giving me
great ideas for shows, asking questions, so do not hesitate
(34:42):
to do that. I love it and everything ends up
in a show. It's all good. There are no dumb questions.
Please subscribe to the show as well, and thank you
for listening. I truly, truly appreciate it. I love my job,
the greatest job in the world, helping people look better,
feel better, and live longer. No better product than that.
And remember there are three things we all control, how
(35:05):
much we move, what we put into our mouths, and
our attitudes, and that is awesome. I'm Tom Holland. This
is Fitness Disrupted. Believe in yourself. Fitness Disrupted is a
production of I Heart Radio. For more podcasts from my
Heart Radio, visit the I heart Radio app, Apple Podcasts,
(35:27):
or wherever you listen to your favorite shows.
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