August 26, 2024 • 51 mins
Ever wondered how to sustain a healthy lifestyle when your career keeps you on the go? Join us as we uncover practical tips and strategies with insights from Jason Papillion of SPS Commerce and John Cerveny of Magnaflow. Learn from John’s experience with Magnaflow’s wellness program and their participation in the 75 Hard challenge—a rigorous mental toughness regimen including two daily workouts and strict dietary rules. Discover how small but impactful steps like increasing your water intake and incorporating reading into your daily routine can transform your health.
Preparation and commitment are key when taking on significant lifestyle changes. Hear firsthand how planning meals can prevent last-minute scrambles and why the support of loved ones is crucial for maintaining demanding programs. We also discuss the sustainability of new habits and share personal experiences of maintaining fitness routines while on the go, highlighting the energizing effects of regular workouts.
For busy parents and professionals, integrating physical activity into daily routines might seem daunting, but we’ve got you covered. Learn creative ways to stay active, from involving your kids in workouts to unconventional methods like wearing a weighted vest while doing household chores. We also highlight the importance of balanced nutrition, mental wellness, and the benefits of varied home gym setups. With actionable advice and personal anecdotes, this episode is packed with valuable insights to help you seamlessly integrate healthier habits into your busy lifestyle.
To learn more about the Auto Care Association visit autocare.org.
To learn more about our show and suggest future topics and guests, visit autocare.org/podcast
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Welcome to Auto Care On Air, a candid podcast for a
curious industry.
I'm Jackie Lutz, ContentDirector at the Auto Care
Association, and this is CarpoolConversations, where we
collaborate on today's mostrelevant power skills.
We are all headed in the samedirection, so let's get there
together.
This episode covers how to havea healthy lifestyle amidst a
(00:30):
very busy life and career.
I am joined by my co-host,Jonathan Larson, Vice President
of Standards and DigitalProducts at the Auto Care
Association, and this episodewas really his idea, so the
guests were his to choose aswell Jason Papillon with SPS
Commerce and John Servini withMagnaflow.
Both of these guests have avery impressive way to
prioritize healthy diets andsufficient activity, and also
(00:54):
the pursuit of mental strengthand stability as well, while
they are traveling for work andstill maintaining very busy
personal and family lives aswell.
So let's learn how they do itand what steps we can all take
to work in a healthier lifestyleto our already busy schedules.
Let's ride.
(01:14):
So we're talking about healthtoday, and particularly how you
remain healthy and live ahealthy lifestyle while pursuing
your career at a certain level.
Right, and it's very difficultfor a lot of people to do.
It's all about habits.
It's all about lifestyle,something we're not necessarily
taught in school.
So people tend to wait untilthey have problems right before
(01:40):
they're like, oh, I need toprioritize my health.
So that's kind of why this is areally interesting topic.
I think there's people all overthe industry who some of them
are like you guys who haveprioritized their health.
They're kind of in a good spotand they have good habits and
they have all these great tipsand tricks.
And then there's people whomaybe want to get more healthy
and bring that into theirlifestyle while still pursuing
(02:01):
their career.
So hopefully in this podcastwe'll kind of get into some
ideas on how people can getstarted if they're not started
yet, and maybe some good ideasfor people who do prioritize
their health.
Maybe there's some things thatthey're not thinking of.
So, looking forward to yourguys' thoughts on that.
Speaker 2 (02:17):
Yeah definitely Anything from your guys'
workspace.
Do they promote doing some ofthese things for health, and is
there anything specific you'dlike to share, john?
Is there anything that's goingon in?
Speaker 4 (02:28):
your workforce.
Yeah, there's a lot going on.
Actually.
Magnaflow does a lot to supportour health and wellness.
So we have a couple things.
We actually have a wellnesscoach on site where we're able
to kind of meet one-on-one withher and she can give some
nutrition advice, some breathingexercise techniques, all that
kind of stuff to kind of helpyour mental well-being.
And then we're actually runninga 75 hard program right now at
(02:50):
work.
We've got about 20 people doingthat here at Magnaflow.
That's including our80-year-old founder.
Speaker 1 (02:56):
What is 75?
Hard for those people thatdon't know.
Speaker 4 (02:58):
So it's a mental toughness program and what it
consists of is two 45-minuteworkouts a day.
One of them has to be outdoors.
They can't be back to back.
You have to split them up, buta workout could be as simple as
a walk.
It's not like your weighttraining twice a day or anything
like that and then you have tochoose a diet and stick to a
diet no alcohol, no cheat meals.
(03:20):
You have to drink a gallon ofwater a day.
You have to read 10 pages of apersonal development book every
day and you have to take aprogress picture every single
day so you can track yourprogress.
Speaker 1 (03:31):
So is there competition?
Does somebody win?
Do you win something if you gothrough the whole thing?
Speaker 4 (03:37):
You win by having stronger mental health and we're
supporting each other.
We want everybody to finish.
Honestly, not everybody's goingto finish.
That's a lot to take on and tryand manage with a professional
career, but it's only 75 days.
So you really, if youprioritize it, you can make it
happen.
But yeah, we're supporting eachother.
Everybody wants everybody tofinish.
Speaker 1 (03:57):
So how many people are doing it?
Speaker 4 (03:58):
Roughly 20 or so.
I think we've lost a couplealready.
We're on day like 21 right now.
I think.
Speaker 1 (04:05):
Okay, that's great.
Speaker 2 (04:07):
So, John, he knows that I like a really good
competition and I felt he sentme this list and I was like I
don't know if I can do this.
I could pick one of thosethings on the list and I might
be able to do that.
Speaker 1 (04:18):
Which one would you pick?
Speaker 2 (04:19):
I really want to do the water, because I drink
enough water a day, but I'm notmeasuring it from that
perspective and actually workingthrough that would be something
that I would like to add.
On the 10 pages, I listened toa lot of books.
I feel like if I was going todo that portion of it, I didn't
need to pick here's the threebooks or whatever that's going
to be that you're going to pickup the 10 pages for each of them
(04:40):
.
So that would be that'd be mysecond one that I could.
Probably.
That one would be probably theeasier one for me to do out of
the whole list.
But when he said an hour and ahalf of working out, I got three
little ones.
He, he has multiple little onestoo, but I'm like, wow, I don't
know if I can do an hour and ahalf.
It might have to be with themif I was to do that.
Speaker 1 (04:57):
Here's the thing for me I work out an hour and a half
a day.
That's not hard, but it's allat once, so I only have to get
ready for the day once.
I wouldn't want to do thattwice.
Speaker 2 (05:06):
Yeah, that's a good point, Because then you got to
like start over.
Take a shower again.
Speaker 3 (05:10):
I think the challenge was when he started this out
and he said 75 hard.
I thought, okay, well, theworkouts are probably hard and
that's where it's coming from.
But, holy cow, the list ofthings right Jason.
It was like two workouts and Iwas good with that Water, I'm
good with that, but then youstarted talking about reading 10
pages on top of that, you know.
(05:31):
So the time commitment of yourtwo workouts, plus reading your
10 pages, plus doing work, oh mygosh, and that's half your day
already.
Speaker 4 (05:41):
It's a lot, that's for sure, and it's funny, I
think.
Out of the 20 people thatstarted, I think the hardest
part has been the water.
For most people, a gallon ofwater a day is very difficult,
but your body adjusts reallyquick.
Speaker 3 (05:52):
You'd be surprised, and then you have to account for
all the times you're going tothe restroom.
Speaker 1 (05:57):
That goes away.
Eventually it does go away.
Speaker 2 (06:00):
About a week.
Speaker 1 (06:01):
About a weekend?
Speaker 2 (06:02):
huh, okay, yeah, so I was looking at it.
Do you get the one bigcontainer?
Do you get multiple smallercontainers?
Like, how do you tackle thatportion of it?
What do you do?
Speaker 4 (06:12):
John.
So what I have is I have a 34ounce container, so I fill that
up three times and then I fillit up to 26 ounces at the end
and then that'll be my gallon.
But there's a lot of peoplethat have the full gallon jug
that has the different times ofthe day on it that you're
supposed to have the water downto.
Speaker 1 (06:27):
I do what you do and I try to drink one during my
workout and then I drink onebefore noon, one before five and
then one in the evening.
So if I can stick with thateach day, then I get my gallon
in.
Speaker 4 (06:40):
I'm exactly like that .
I wake up at 4.15 to work outon a work day.
Wow, I have to get my 34 ouncesdown in my first workout and
then I need my next 34 by 11 am,my next 34 by 3 pm, and then I
save the 26 for my evening hikethat I do.
Speaker 3 (06:56):
So I used to do that and that's actually what I do
now.
I do that better now, but whatI enjoyed the most, what was
easier for me, was the big jug,Because visually I can just
monitor how well I'm doingthroughout the day and even if
I'm getting deep in work anddoing some work, I still can
monitor that and maybe catch upwhen I'm falling behind or you
(07:19):
know things like that.
Speaker 1 (07:20):
Can you put things in the water?
No, Like can you haveelectrolytes or something like
that.
Speaker 4 (07:24):
No, it's got to be plain, straight water.
Speaker 1 (07:26):
I draw the line there 75 hard Well it's just one of
mine has electrolytes in it,Like because I replaced my
morning coffee with electrolytes.
Yeah, so I don't know.
It tastes so yummy.
I don't know that I could letthat go.
Speaker 4 (07:40):
I start my day with eight ounces of salt and a
squeeze of lemon in it, sothat's kind of where.
Speaker 1 (07:45):
I'm trying to get something, so like a natural
natural way.
Speaker 2 (07:48):
That's a good idea.
So I do lemon and turmeric inthe morning and it's it's half
just room temperature water, andthen I pour in a hot water on
top of that so that it actuallymixes the turmeric in Cause, if
you don't, it just kind of sitson the top there, so it's a, and
turmeric makes everythingorange.
It just kind of sits on the topthere, so it's a, and turmeric
makes everything orange, whichis just like auto care.
Speaker 1 (08:06):
Yeah Well, what's the hardest?
What's the hardest one?
What's the most challengingpart of hard 75?
Speaker 4 (08:12):
I mean honestly, for me it's, it's the diet, because
I'm trying to put on weight.
So I'm eating 3,500 calories aday, which is a lot of food.
That sounds like fun.
It's fun at first, but when youtry to balance it and get the
right macros and all that stuff,it's a lot of work to plan that
out, especially when you'retraveling.
So thankfully it's like the wayI do.
It is I'm using an app and ittracks for like eight days and
(08:34):
then you check in like everyeighth day, so it's not like you
have to hit perfect every day.
You have to be prepared forthat, because if you just go
through the day not knowing whatyou're going to eat for dinner
and then all of a sudden you'reat the cupboards trying to
scrape stuff together, so do yourecommend somebody who maybe
(08:56):
doesn't have good habits today?
Speaker 1 (08:57):
they don't have the lifestyle that they want should
they jump right into hard?
Speaker 4 (09:06):
75, or do you think that's a bit 100%?
It is like a bootcamp and itwill straighten you out really
quick, but you have to want todo it.
If you don't want to do it,you're not going to complete the
challenge.
So it's really something you'vegot to commit to yourself and
it's all upstairs, it's all inyour head.
If you want to finish it,you're going to finish it.
Speaker 1 (09:19):
So, but then, after this, after the 75 days, what's
the recommendation?
Do you keep those habits if youcan or want to?
Speaker 4 (09:27):
I mean you can for sure, but it's a lot.
So to me I think some of thestuff's naturally going to fall
off a little bit.
But as far as like creatingnewer habits and stuff that
aren't quite that extreme, Imean that's what it is.
There is additional phases,past 75 hard, but I've never
gone down that path before.
But the first time I did it Ididn't keep doing the exact
(09:48):
program but I definitely made alot of changes.
That stuck with me and they'restill with me today.
Speaker 1 (09:53):
Okay, Interesting.
So that's one way have yourcompany introduced 75 hard.
Speaker 3 (10:00):
I feel like you'd have to have good support too.
Speaker 2 (10:03):
Right To really to really do it.
20 people working together fromthat perspective, so that's
intense.
Speaker 4 (10:08):
Yeah, and I think to Jason's point here, the biggest
support you need is from yourspouse.
So my wife's actually doing itwith us.
But that's really importantbecause it does take a lot of
time and organization and ityou're not into it and not
understanding why you're doingit, it could get.
It could get a bit of a a painto deal with.
Speaker 2 (10:26):
So I can imagine, yeah, so we're on site right now
and for me, continuing healthrelated things, uh, being being
at a work event is hard for mefrom that perspective and it
could it could be a challenge,cause I'm like that's not in my
habits, that I'm working on athome.
No problem from thatperspective, jason, do you have
any anything related to that?
(10:46):
As like, is it easier for youto when you're going on a trip
or is it?
Is it harder for you to to getin the groove of working out?
Speaker 3 (10:53):
Yeah, I think.
Well, one thing that stood outto me there, jonathan, was that
you're working on habits, andthat's that's a good point,
right.
Having something that you arealigning your objectives to on a
daily basis matters maybeequally as much as having
(11:14):
support, and so, for me, if I'mtraveling, I actually end up
working out more when I'mtraveling, and I think the
reason is yeah, I think thereason for that is I don't have
the other life distractions thatI get when I'm at home, and and
I mean, you know me, I have abig family, I have a lot of
people, and all those peopleevery day require something in
(11:36):
some form.
Sometimes two or three of themare requiring things from me for
something right.
Speaker 1 (11:40):
Just for some context .
What's what's at home for you?
Do you have kids at home?
Just?
Speaker 3 (11:43):
for some context.
What's at home for you, Do youhave?
Speaker 1 (11:46):
kids at home.
Speaker 3 (12:00):
Well, that's a larger question.
Speaker 1 (12:00):
The answer is I have, yes, I have one at home.
I have one that came back fornow for a little while, and I
have, let's see, six others nowthat are out of the house.
Speaker 3 (12:04):
So older kids, more independent kids.
So older kids, more independentkids.
No-transcript.
(12:45):
I'll hit the gym.
I get up extra early like noproblem at all.
I'll hit the gym and I start myday off feeling great.
But it just doesn't work for mewhen I'm at home to do that.
Speaker 2 (12:55):
Do you have a home gym?
Speaker 3 (12:57):
I do, yeah, yeah, in fact, that's one of the best
things that I did.
So when my son got out ofMarines and was working towards
getting a Navy SEAL contract,that was one of the things that
I was trying to help him do ishave facilities to work out, and
so I put in a lot of things ina home gym, and the byproduct of
(13:20):
that is now I just keep tocontinue using it and it's
worked out really well for me.
Speaker 2 (13:25):
It's it makes it so easy to have it accessible for
me when I have time to do it,but you just don't want to do it
first thing in the morning whenyou're at home.
Speaker 3 (13:33):
I just don't want to do it first thing in the morning
.
Speaker 2 (13:35):
Do you want me to text you?
Speaker 3 (13:36):
Yeah, I don't think that would help either.
Facetime him yeah, I gotta beawake and energized, you know,
and so, in fact, what I'vehere's another take on that what
I find, I, you know,invigorating about working out
is the amount of energy I get assoon as I start working out.
(13:56):
That sustains me for at leasttwo hours after I work out.
And and it's it's been evenmore now that I'm older I notice
it more.
In fact, I even had thisinteresting story.
So I was working out a couple ofmonths ago and I was lifting
weights and doing I had a greatworkout, felt great, you know,
and I was like, wow, this reallyfeels good.
(14:17):
And I got done and we went todinner and was sitting down
eating or something, and mywatch went off, telling me that
my heart rate was unusually high.
Well, I have a extremely lowheart rate and because I work
out often, and so for it to tellme my heart rate was abnormally
high, I was kind of shockedabout that, right?
(14:39):
So a few weeks later I was atthe doctor, I was telling the
doctor about that and he's likeyeah, yeah, it sounds like you
got a rush of adrenaline, andthat's from working out, and
that's what watch starts goingoff and I'm like what the oh?
(15:06):
I was so pumped up about doingthis presentation.
I got this shot of adrenalineand it was my watch was going
off, telling me I was abnormallyhigh.
So it reminded me of thebenefits that you get when you
work out and why I get soexcited and feel so good when
I'm doing it.
It's because of that, thebyproduct of working out.
Speaker 1 (15:25):
I do not get energy from working out what.
I want to speak for the otherpeople out there Because you
know, especially when you Ithink people that start working
out when they didn't it wearsyou out, it makes you tired.
It's not like it doesn't giveyou that rush yet.
Maybe you have to get to acertain point.
But you know, I've worked outmy whole life and I never feel
like it gives me energy.
It makes me tired.
(15:45):
If anything, I'm burning abunch of energy.
Speaker 3 (15:48):
Could be Recovering.
You're recovering.
Speaker 1 (15:50):
Maybe, maybe it just isn't that way for everybody.
I don't know.
Speaker 2 (15:53):
I get a bolt a jolt, if you will of energy when I do
it, so I'm like, ok, this, thismakes sense for me.
Well, I'm jealous.
I have to do it in the morning,though, because I've tried in
the evening, and I can come upwith a thousand excuses of like,
I don't have to do it today.
Tomorrow is another day, I cango work out, but that whole, if
(16:13):
I do it first thing in themorning, it's in that morning
routine.
I consider that that's my time,and if I can get it in that
time period, it gets done.
Speaker 4 (16:24):
On the bolt of energy topic.
It's something that I'venoticed is I have like an
hour-long commute most days aweek and when I'm driving home
I'm usually starting to get likewore out, tired, feeling like,
okay, the day's done.
When I go home and I don't stopand do my hike, like I kind of
get home and I'm no energy, kindof not able to interact with
the kids the way I want, butwhen I stop and I do my 45
(16:47):
minute hike, it gives me thatenergy for the rest of the day
till the kids go to bed, andit's a huge difference for me.
Speaker 1 (16:52):
Do you bring your kids on your hike?
Speaker 4 (16:54):
Not typically during the week, but sometimes on the
weekend.
Yeah, they're still a littleyoung, but my eight year old can
keep up.
Speaker 1 (17:00):
How old are your kids ?
Speaker 4 (17:01):
Eight, how old are your kids?
Eight, six and three.
Speaker 1 (17:03):
Okay, yeah, I'm just wondering if people can kind of
kill two birds with one stone,if you will.
Yeah, Because you know peopledon't want to give up that kid
time either in their evenings.
So if you want to try to fit itin, try to get your kids
involved.
I know we would love to do that.
My kids are two and three, sothey're a little young for that.
Speaker 4 (17:19):
Yeah too.
So we get to kind of go outthere on the soccer field a
couple days a week and dopractice and all that kind of
stuff too.
So that works out really well.
Then you count that as yourworkout Depends.
If I do it 45 minutes straight,I will yes.
Speaker 3 (17:34):
Okay, but the point you're bringing up both of you
are finding ways to get thoseextra cycles in and things that
you're doing, cycles in andthings that you're doing.
So one thing that I justthought about when you're saying
that is that I often do that aswell, that I don't count it
anymore because I've just beendoing it for so long.
But some simple things.
Like my neighbors look at me,they're probably thinking what
this guy's doing, but like whenI'm cutting my grass, so I'll
(17:56):
work out, and then I forgetabout the fact that I've just
banked exercise right, my watchis recorded, but I banked
exercise.
And I've just banked exercise,right, my watch is recorded, but
I banked exercise.
And now I've got things to doand those things I start to
think about ways that I'mincorporating extra cycles in
there.
So I cut my grass.
Speaker 2 (18:16):
Now you walk behind the mower, right, yeah, and I
walk behind the mower.
Speaker 3 (18:20):
Yeah, I don't ride.
Speaker 2 (18:21):
I walk behind the mower.
Speaker 3 (18:23):
But to make it even more, I put a weighted vest on
when I cut the grass, really,yeah.
And so my neighbors areprobably looking at me like what
is this guy doing?
But it matters, man, thoselittle things that you can do to
add a little extra matter, andso I try to find those little
extra things that I can put inthere.
Speaker 2 (18:40):
I have two hills with lawn mowing, so I feel like I'm
good from walking behind itWell, you can like put a little
bit of weight in it.
I like it.
We can start off low and moveup.
Yeah that'd be a good idea.
Speaker 1 (18:52):
Which brings up, though.
I know that walking is one ofthe best exercises that you can
do, just moving, especiallyafter meals.
(19:19):
If you can, just instead ofgoing, you know, eating your
meal and then going back andsitting at your computer and
working out later, little halfmile loop, really quick, out
front, right after I eat, justto get your body moving, just
from sitting all day so yeah,that might be a misconception
that like you have to do thesecrazy intense workouts, you know
, and like maybe that'ssomething that's intimidating to
people, but you know, it reallycan be something as simple as
(19:41):
walking the stairs instead ofthe elevators and things like
that throughout your day andjust make small, a lot of better
, small decisions that can addup.
Speaker 3 (19:48):
Yeah, absolutely.
You know a good example of that.
The amount of steps that you canget in in just two miles
matters, and I kind of I knowthis because I'll do a workout,
I'll maybe run a couple of milesor something and, um, my wife's
(20:08):
cousin, who lives in close tous, likes the frisbee golf, disc
golf, so he's always comingover trying to get me to go with
him and, and most often, evenif I don't want to go, I end up
going, because 18 holes of discgolf is a little over two miles
of walking and you don't evennotice it.
(20:29):
So in my head I'm thinking okay, yeah, I'll go do that and I'll
bank in even more of a workoutin this day and I'll enjoy doing
something with somebody elsethat you know wants to do this,
and it's those little ways thatyou get to share some time.
So, like taking your kids todisc golf is a good way of doing
something like that or otheractivities that require you to
(20:50):
walk that you may not havethought about is actually, you
know, getting you good exerciseand movement.
Speaker 1 (20:56):
See, that's often the excuse I give myself too, when
I'm at conferences and likeevents like this or Apex, where
you're walking all day long, doI need to do another workout?
You know, these are the type ofexcuses that will come into my
head, like do I need to fit insomething else?
But it sounds like you guys aremore like that.
That wouldn't count.
Speaker 4 (21:14):
I mean it's tough.
I think it definitely countskind of for getting your steps
in and it's good for you, but agym session or two during Apex
week would probably not be a badidea.
Oh, yeah, definitely.
Speaker 3 (21:26):
Well, I can tell you this, mine have gotten longer,
and I don't know if it's becauseI'm enjoying myself when I'm
doing it.
So I'm taking my time more as Ido the cycles, or as I've
gotten older, I'm just takinglonger to do the cycles, but
they have gotten longer.
So my gym sessions will goanywhere from an hour and a half
(21:47):
to two hours, and that's a good, enjoyable gym session for me.
If I have to do it in an hour,I'm not going to enjoy it as
much because either I'm rushingthrough what my workouts and or
I'm not doing enough cycles inmy workouts.
But an hour and a half to twohours I have enough diversity in
(22:07):
my workout that, um, that Ifelt like I'm getting a lot of
of a good workout in Um, andthat's that's a combination of a
good workout.
For me would be a combinationof low cardio to start and then,
um, a series of uh, high impactweights that I'll do for
(22:30):
whatever section I'm working onfor that day upper body or lower
body or core or whatever it'sgoing to be and so that's kind
of what the combination lookslike for me generally, and I
always try to get cardio in thatfor two reasons.
One because it'll get yourblood circulating and loosen up
your muscles before you startdoing any other heavy lifting or
(22:52):
weight training or movementseven movements.
And then, once I'm done, I tryto get a session and doing some
stretching of some typeafterwards.
Few years ago when I wascoaching baseball, uh, there
were some studies that came outthat were suggesting that it's
(23:15):
better to stretch after you workout.
So most people like to getstarted with workout and they
start stretching and things likethat before they get going.
So I don't pull something.
And this study came out andsaid it's better for you to do a
warm-up and then stretch thanit would be for you to start
stretching before you do it,because you want to get blood
flow to those muscles, forpliability, to loosen those
(23:36):
muscles up before you start topull on them and stretch them.
So I try to always do a stretchafter I'm done.
Doesn't always work, dependingon how much time I have.
Speaker 4 (23:43):
Yeah, I would say my gym sessions.
So I too have a home gym.
I have a machine called a tonalI don't know if anybody's
familiar with that, but it'sreally cool Like personal
trainer almost.
So I would say.
I concentrate a lot on strengthand mobility, um, making sure
that I can stay limber and keepmoving and all that, not just
putting on the muscle, and thenI focus on like a specific body
region every day.
(24:03):
You know, one day it'll be thearms day, then it'll still be
the chest day, shoulders, legs,all that and kind of keep moving
through there.
But I think mobility has becomelike a bigger part of my
routine than what it was atfirst, just because I noticed
that I felt like I was kind ofgetting stiffer as I put on more
muscle and I didn't want tolose my mobility.
Speaker 1 (24:22):
Yeah, that's good, Because I wonder if, like like
me, I have a Peloton and I'llusually start on that for
similar reasons as you, Jason,like it just warms you up, you
know.
But the rest of my gymequipment is really one set of
adjustable dumbbells that I cando heavies and I can do.
I have another one that's likelight, so I guess two sets
technically.
(24:43):
But it doesn't really take alot of equipment to be able to
do those kinds of things at home, Like people might think.
Speaker 3 (24:50):
And when I first started out working out at home,
that's really all I had Itreadmill and some dumbbells and
I could.
I'd strung together severaldifferent cycles and you know,
in each workout that was justcentered around that.
There's a lot that you can do.
Um, that just reinforces someof the basic movements for
(25:13):
strength, just with that, andthat's all you would need, it
wasn't.
It wasn't until I actuallystarted lifting a lot heavier
weight and and I actually havewent a few many years ago not
many, but it's probably beenabout seven years ago um, I
decided I needed to change mythinking on my workouts and
(25:33):
freshen it up a bit.
So I got a trainer and I said,hey, this is my goal, these are
my goals, and and they were allstretch goals and I said so,
let's see what we can do.
I want you to work with me,teach me what you know and help
me see how far I can get tothese goals.
And I learned a lot that Iwasn't thinking about that If I
(25:56):
didn't have this trainer, Iwould have kept doing my same
bad habits, but having thistrainer, he was able to point
out several things that I couldshift or adjust in my workouts
to make them better for me.
To make them better for me Goodexample I would get tendonitis
in a joint and we'd switch theworkout to do more lighter reps
(26:17):
of band work.
And those aren't things I wouldhave normally just interjected
into my workout.
Now they're in my every workout, every workout I do.
I have band work that I do inmy workouts now and it does
matter.
Those things, little thingsthat can help generate blood
flow to your joints to helpthose joints, reinforce the
(26:38):
tendons in your joints right ordo work around reinforcing the
tendons in your joints.
Those things matter as you getolder and you continue on to
work out so you don't hurt orget hurt or, you know, have
aches and pains while you'reworking out and restrict you
from wanting to do it.
Speaker 4 (26:53):
I think to build on that a little bit too.
I do think routine's importantright Like to make sure that
you're doing all the same stuff,but you don't want to get into
too much of a routine and alwaysdo the same moves over and over
again for the next year orwhatever it may be.
It is important to vary yourworkouts and make sure that
you're switching it up from timeto time.
It keeps it fresh, keeps youinterested, and it also lets
(27:15):
different regions of your bodyrest and other ones get worked.
Speaker 2 (27:19):
Yeah, so I also used a trainer for probably at least
four years and with using thattrainer, just like the two of
you just said, is that changedup the routine, because I
basically went in there and oneof my things that I said is I
don't want to do the same thingevery week and can we change
that up?
Can we make something new?
And the other portion of it isI didn't know how to do any of
(27:42):
this starting off, so theystarted me right off and I'd
have to say that even the firstcouple weeks or sessions that we
went through, I did not feelgood.
I didn't get that high fromthat.
My wife she basically like, areyou okay?
And so did the trainer at somepoints it's like how about you
just go sit over there?
But as you continue to buildthat up and you could definitely
(28:04):
tell when I would go on a worktrip and then come back and try
to do the same things that I wasjust doing maybe a week or two
weeks ago.
I couldn't do that because youcould see just that difference
in that time period.
And you were talking about apex.
I was using apex as my gauge IfI can just walk around apex and
I feel good.
And you get to the last day andyou're still feeling okay.
(28:25):
I had one year that was likethat and it was like, wow, um,
this working out really hashelped improve where I'm at.
And you can see the otherpeople that they're like is this
done yet?
So like, because they're like Ijust need to sit down, I need
to go somewhere and I'm likelet's do one more day, um, and,
and from that perspective, so itcan be um, so that's good.
Speaker 1 (28:47):
So yeah, I definitely need to have somebody helping
you out and coaching as well.
It really does help nutritionand specifically like what maybe
(29:08):
your daily routines are.
But also, how do you not veertoo far off when you're at
events like Auto Care Connect,where you're kind of fed right
and you kind of get what's onyour plate or you can go get
your own food.
So what do you guys do?
Speaker 3 (29:24):
Yeah, for me, I think nutrition is one of those areas
that is always evolving.
For me, it's kind of changingfor the same reasons that my
workouts change.
I don't like to get stuck inthe same routine of eating the
same things or thinking about itthe same way, so I'm constantly
(29:44):
thinking about how to approachit differently, differently.
Where I've found, in my mind,to be the most successful is to
break it down in its simplestform is sugar is horrible for
you.
So think about all the thingsthat have sugar in it and slowly
reserve your times that you'regoing to indulge in those things
(30:05):
.
So those would be things likealcohol and and, and and.
When I'm saying sugar, there aregood sugars, there are bad
sugars.
Yeah, I get that, but thesimplest form of thinking
through it is sugar is bad foryou.
So be thinking about that whenyou indulge.
And that means you can indulgein alcohol, but maybe don't
(30:27):
overindulge in it and maybe notevery day, right?
Because if you do, that's goingto add up, that's going to take
away the objective that you'retrying to reach.
But things like bread, forexample bread's good for you.
Bread has sugar in it and Ilove bread.
Speaker 5 (30:48):
Oh, I know.
Speaker 3 (30:49):
I get caught up in it all the time, right, and that
doesn't mean don't eat it.
That just means be aware of thefact that all of these things
are going to add into yournutrition cycle.
That is going to take away theobjectives that you're trying to
go after.
Speaker 1 (31:06):
So why is sugar bad for you?
Speaker 3 (31:08):
Well, your body can only break down so much of the
caloric intake that sugarcreates and your body can only
manage so much of it.
And when it can't manage thepieces that it doesn't manage,
it goes to waste and that goesto gets converted into fat.
So you can either continue towork and try to process that out
(31:30):
of your blood and there's otherdynamics associated with that
too, like working out only burnsthe things that are in your
bloodstream and then you go andeat and you put things right
back into your bloodstream.
So that's where the wholecaloric intake and then counting
your calories comes into effect, because you're trying to
restrict what you're putting inin number of calories with what
(31:54):
you're going to burn when you doyour workout.
And if you haven't noticed,when you work out and you're
doing calorie counting right andthe machine's telling you how
many calories you've burned,that's minuscule compared to the
amount of calories you take inwhen you're eating something,
compared to the amount ofcalories you take in when you're
eating something.
So to the earlier points aboutbeing able to do longer workouts
(32:15):
or having active workouts toyou know, to continue your
health, it matters becauseyou're burning these calories
out of your bloodstream.
But then the second part tothat is being very cognizant
about what type of caloriesyou're going to put in when you
do eat, and that's where thenutrition is important.
Speaker 1 (32:35):
I did receive some really good advice once and it
was that because you know youdon't realize how hard it is to
burn calories and how easy it isto eat them, right, Like you
can take one bite of food andbasically just take off that 30
minutes you just did right.
So you have to be reallycognizant of what you put in
your mouth.
But if you do your workoutslike, say, you do more strength
training, which is more likebuilding muscle which actually
(32:58):
burns more calories after you'reworking out, so like, if you
start bringing more strengthtraining into your day, it does
more than just burn the calories, right, it's also building
muscle which is going to burnmore calories long term, even at
a resting state, and then alsocontinue to burn more calories
after your workout for an houror two.
So something for people tothink about.
If you want to take advantageof, say, you only have 30
(33:21):
minutes a day, maybe you dostrength training.
Speaker 3 (33:25):
There was a point in my workouts that when I was at
my best, I felt my best where Inoticed that switch kicked in
and it took me a while to getthere.
But what it was was acombination of all three
Combination of nutrition, ofcardio and weight training
consistently.
And when I did thatconsistently it took about six
(33:50):
weeks, if I remember right.
I did that consistently forabout six weeks and then almost
immediately I noticed a switchin my metabolism and my ability
to change what I was eating andit not really impact me as much.
But I had to continue thatcycle.
(34:11):
It was like getting theflywheel rolling and once I got
it rolling it was going tocontinue to keep going that way
as long as I continued thatcycle.
But I could adjust my nutritionwithout the side effects of
what I would have had before.
Speaker 4 (34:25):
Yeah, and I think it is challenging to eat healthy
when you're on the road, whenyou're at an event like Auto
Care, connect or whatever it maybe where you're not given
options.
A lot of times.
The way I try and do it, though, is I try and be smart about
what I do with the options, andwhen given the healthy option,
you need to go with the healthyoption.
But the part that a lot ofpeople struggle with and it's
(34:47):
been a weakness of mine in thepast is the dessert phase.
Right, because it's likethey'll come out and there's
unlimited dessert.
You want three pieces of cake,you can have three pieces of
cake, so that's something whereI really like push myself at
these types of events, likeJason's saying cut the sugar,
don't go with the desserts,prioritize the protein.
That's kind of where I go, andeverything usually works from
(35:08):
there.
I also try and like make it apoint start my day off right.
Get a good breakfast.
Maybe not the breakfast that'sbeing served at the conference.
Find myself a good breakfastwith a lot of protein to get the
day kick-started.
Speaker 2 (35:21):
That's great advice.
Speaker 3 (35:22):
Yeah, that's a good point.
Breakfast is a good point.
People tend to get in thismindset of cutting back on meals
or reducing what they're eatingand, instead of switching it up
a little bit around, being moreaware of what you're eating and
when you're eating it andbreakfast is a good point.
Breakfast can help youkickstart your day and get you
(35:45):
to even burn calories if you'reeating the right things to fuel
your body.
Speaker 2 (35:50):
So today, I think it's day three.
We've been eating up here atthe hotel and I think that the
omelet guy now knows me as likehey, vegetable omelet guy,
that's me vegetable omelet guy.
So I'll get two, I'll get onefor my wife and one for myself
and I'll put some cheese on minehere and uh, it's, it's been a
good, good feature from thatperspective and uh, but he, he
(36:12):
knows me as like vegetableomelet guy.
So I'm like, okay, at least Ihave a, I have a shtick if I
will so it's a there you goworst things to be known as
that's true, you've been called
Speaker 1 (36:20):
worse I'm sure probably today I do think that
it's very um, it's getting moreand more common to hear the
advice to like our regularadvice as far as like how much
protein you should get ischanging.
I don't know like or maybe it'salways been that, but I've
always been told you know like20, 30 grams of protein a day.
(36:43):
But now I'm told you'resupposed to have as much, like
basically your goal weight ingrams, right, which is a ton of
protein.
So like if you're not eatingprotein at every single meal, to
me I'm like you're wasting thatmeal, it's wasted calories and
you need to like just pump yourbody with as much protein as you
can.
And like you'll get the otherstuff kind of naturally with a
(37:04):
meal.
But like if you focus on tryingto get protein heavy meals,
you'll kind of hit that goal alittle bit easier.
Speaker 4 (37:11):
Yeah, I think that's a really good point, something
that I've learned about myselfhere in the last couple of weeks
, tracking everything that I eat.
I wasn't eating enough carbs.
I actually had to ramp up mycarbs and carbs give you the
energy that you need.
So I've noticed a difference inmy energy level from getting
more carbs.
So I think it is important,like you've got, to eat a
balanced meal, like you reallygot to look at it.
(37:32):
You don't want to go too heavyin protein or too heavy in carbs
or too heavy in fat.
You need a good balanced mealfor all three meals to make sure
that you hit your totals forthe day.
I think a lot of people wouldsurprise themselves if they
actually track for a day or twoof maybe how unbalanced they
actually are.
Speaker 3 (37:48):
I think the challenge with that, too, is it's not one
thing, right, you can't focuson, like that's very important,
that balanced meal, that'simportant, but you also have to
consider that changes or needsto be adjusted based on your
activity level.
Like, what else are you doing?
Are you working out intensely?
(38:10):
Then, yeah, you might need tomake some adjustments in in how
that balance nutrition looks.
So you can't just pick one wayand just do that and only do
that, and then don't do aworkout and be like, well, I
just changed my nutrition andnothing's happening.
Right, it's a combination ofall of these things in balance
that that helps you get there.
Speaker 4 (38:32):
You guys ever seen the office episode where they're
running the marathon andMichael's doing the carb load
and he decides to eat all theAlfredo?
Right, or he does the run?
Speaker 1 (38:40):
Don't do that.
It's a good life lesson.
Speaker 5 (38:43):
Hi, I'm Ted Hughes, executive Director of AWDA and
Senior Director of CommunityEngagement for the Auto Care
Association.
We provide our members withnumerous avenues for connection
and collaboration through ourdiverse range of committees and
communities.
Whether you're interested inadvancing your career through
the Women in Auto Care programor our vibrant Under 40 group,
(39:03):
or simply wish to network andglean insights from fellow
distributors, shops andmanufacturers, we have dedicated
committees and communitieseager to connect with you.
Learn more at autocareorg slashcommunities.
Speaker 1 (39:18):
Can I throw you guys a curveball?
So we talked about exercise,right, that's a big part of
health.
We talked about nutrition.
So what about mental health?
And I know you know, with doing75 hard, that's kind of a huge
part of it, right, the readingand things like that.
Speaker 4 (39:34):
For sure.
I think mental health is a it'skind of one of my whys.
You know, one of the reasonsthat I do this is it's to keep
my my head straight.
I did notice like when I wasyounger I played a lot of sports
and then I got a job and Istopped being so active.
Then I had three kids, stoppedbeing active and it started to
weigh on me a little bit.
I started to get a little bitof anxiety going on and what
(39:57):
fixed it was exercise, strengthtraining in particular.
It really helps get rid of thebrain fog that you get and helps
you think clearly.
So I really think exercise ishuge for your mental health.
Speaker 1 (40:10):
That's a good point.
Speaker 3 (40:11):
Yeah, I think mental health is always a challenge
generally in life, right, weconstantly get hit with
emotional issues that we have todeal with.
In some multiple phases of ourlife that happens and it's hard
to not get bogged down into that.
What we're dealing with at thetime, that emotional energy that
(40:34):
we need to use to managethrough it and to think about
there's ways to kind of switchthat light into a different
direction so that you can makeyour way through it, depending
on how intense it is at the timeand what you're dealing with.
Make your way through it,depending on how intense it is
at the time and what you'redealing with.
(40:54):
Some of the best things that Idid early on, what I I noticed
this early on, like I'll beworking away on an intense
problem and just struggling tosolve it and and I'll have a
buddy that says dude, look,let's, let's go for a run.
Man, we're missing our dailyrun, let's go for a run.
I'm like I don't have time fora run.
No, come on, and you got 30minutes, let's go for a run.
And we'll go for a run.
And I can't tell you how manytimes this has happened in my
life.
We'll go for a run and I'llsolve that problem.
(41:17):
While I'm running On the run,yeah, and I'm like, oh my gosh,
I know what to do and I get backand I'm done, I sit down you've
let it go yeah.
And it changes the perspective,it opens your thinking.
I mean it does all this stuffto just help you move through
that, that that bogged downweighted area that you're in.
(41:40):
And so so you know, I thinkwhen you you know it's a great
way to to get to the point whereyou can support your brain
thinking in a positive way.
Now, getting there that barrierof saying, hey, let's go for a
run and you not denying it,that's the hard part.
(42:01):
Once you get going with it,then you're okay.
But man, that first part'salways really hard.
Speaker 1 (42:07):
Yeah, and there's probably something too about.
Maybe it gives you moreconfidence, like even in a
business setting right, like ifyou just did something really
hard that morning, a really hardworkout, accomplish something,
hit a goal.
I don't know, fill in the blankIf that gives you confidence in
other areas of your life or,you know, teaches you other
skills.
You know, maybe there'ssomething around sticking to it.
(42:28):
You know, if something's hard,like even if it's a mental thing
, are you more likely to stickwith it if you do it physically?
Speaker 4 (42:36):
I definitely would say I have more confidence when
I'm on a workout routine thanwhen I'm falling off my workout
routine.
It carries into my daily life,my work life, a hundred percent
yeah.
Speaker 3 (42:46):
I agree with that too .
In fact, I just had thisconversation with myself about
this Like, well, like just nowyeah no no, this has been
ongoing.
This is what it sounded like.
You know, dude, like you know,you feel better when you're like
lifting weight and you're likemeeting that challenge.
Even think about those timeswhen you were like really deep
(43:08):
into these challenging things atwork and you would take a break
and go work out and you wereconsistently doing that.
Think about how much better itwas when you were dealing with
those challenging things.
That's the conversation I washaving with myself.
Fair enough, I'm still havingit too, by the way, right now,
because I haven't convincedmyself to really get going at
that same level like I used to.
So that's why we have anongoing conversation.
Speaker 1 (43:29):
It's a good conversation eat awful the whole
day, or does it just throw youoff?
Like I'm a super routine person, like I I every part of my day.
I kind of that's just how I getit all done my water, my
nutrition, like everything.
And if something gets thrownoff in the morning, I'm not good
(43:49):
at getting back on track.
I'm just kind of like, well,that's off.
So now, like it's kind of likethere's wires loose in my brain
and a lot of sparks are flying,you know, and I, just I don't
get back on track.
Do you guys find that?
Speaker 4 (44:01):
100%.
I'm very similar to you in thataspect.
I am very much a routine person.
If my routine gets thrown offin the morning it usually
affects my whole day.
But that is one of thechallenging parts about 75 hard
is you can't let it throw offthe rest of your day because you
have to complete those othertasks.
So that is something that hasdefinitely been challenging for
me is when my day gets thrownoff, I've got to get it back on
(44:23):
track.
Speaker 1 (44:23):
Yeah, I'm curious how this week goes for you being at
Connect this week, becausethat's like I kind of give
myself a break when I travel andI shouldn't, but I'm like it's
just not my routine.
I don't know, like you neverknow, where's the restaurant,
when are you going to be able toget to the gym you just never
know and so your your routine.
Speaker 2 (44:39):
If you're a routine person traveling, it is very,
very difficult to stay on trackI like to add a lot of buffer
into my time so that I I canhandle those other things and I
also do the I'm on.
I can't say I'm on vacationbecause I'm still working, but
like I'm awake, I'm away fromfrom my regular routine and and
and people want to talk and theywant to be able to do stuff,
(45:01):
and maybe I need to ask them hey, you want to go to the gym, so,
and that's an opportunity.
From that perspective, that's agreat idea.
Speaker 3 (45:08):
I think you know, creating concessions that's what
happens to me is that if I havea goal for that day and I miss
it, then I'm more likely tocreate concessions the rest of
the day.
But creating concessions isn'ta bad thing If you have a limit
to those, and you know the limitIf you give yourself a buffer
(45:29):
and you'd be like okay, I can doat least this and I'm okay, but
if I go beyond that, thenthat's not okay anymore.
Well then, if you need to have aconcession, you can do that
within that, whatever thatbuffer is, Except you used up
all your concessions.
Speaker 2 (45:44):
Jonathan, I hear what you're saying, but, yes, I have
used all my concessions.
Speaker 4 (45:49):
Let's chat tomorrow morning on a jog right Fantastic
.
Speaker 1 (45:51):
So are you guys part of the 5 am club that I always
hear so much about?
That I am not a member of, likeall the people at conferences
like this that show up at thegym at 5 am.
Speaker 3 (46:01):
Yeah, no, I'm a part of the 6 a 615 club.
Ok, I plan to go at 6 and I endup getting there at 615.
Speaker 1 (46:08):
Do you look at the other people in the gym in the
morning like differently, likeif you see someone you've never
seen in the gym before andyou're like, oh, good for them.
You like think of them a littlebit differently.
Speaker 3 (46:16):
I don't really.
What I notice in the gym is thenumber of people.
So if I walk in and there's alot of people, I'm usually like,
whoa, wait a minute, this isactive.
But if I walk in and there's afew people, then I'm like, oh
yeah, this is what I expected.
Speaker 4 (46:35):
But I don't really notice the people, just the
numbers of people.
I think it's interesting too,because if you go to Apex and
morning one at the gym it'spretty crowded, morning two it's
a little thinner and it thinsout throughout the week, so it's
not necessarily day one thateverybody think you could sell
premium parking spots at the gymin that January time, just so
that you can get in there.
Speaker 2 (46:51):
New year, new me, that's right.
Speaker 1 (47:05):
So if you guys each had to go around, let's go
around.
Let's do a round robin.
One takeaway for a listenerlike to do something to develop
a better habit in regards tohealth, whether it's physical,
nutrition, mental.
What is the most importanttakeaway that we think they
should have?
Speaker 4 (47:25):
I can go first.
I think the most importantthing, honestly, is you've got
to find your motivation.
You've got to find your why.
Why do you want to be healthy?
Who are you being healthy for?
What can you do with yourhealth?
(47:45):
And I really think it allstarts there.
Once you know why you need todo it, you can kind of hold
yourself accountable and you'redoing it for a reason, or for
someone else, or for yourself,or whatever it may be.
In my particular case, I'mdoing it for my three kids, I'm
doing it for my wife, I'm doingit for myself, my own mental
health and it's easy to motivateyourself when you know why
you're doing.
I would say that's probably mybiggest takeaway and my biggest
recommendation.
Speaker 1 (48:05):
That's a good one.
Speaker 3 (48:05):
Yeah, I think mine is make time.
And and going back to that, asI was telling you guys earlier
about, my family hears me sayingthis often, and it's usually in
the context of how do you justfind time to work out.
I mean like, how do you just dothat?
And I'm like, well, because Imake time in my day.
(48:27):
It's, it's like a slot that Ihave in my day that has to be
consumed, right, I don't just gothrough my day and and that
becomes an afterthought.
I'm, I have it plannedsomewhere in my day.
I just need to execute on it.
It might not be the beginning ofmy day, might not be at the end
of the day, but it's going tohappen somewhere and it's one of
(48:48):
the things that's on my tasklist that I have to do.
So you have to make time.
If you don't make time for it,if it doesn't become a thing
that you're going to get focusand energy around, then you're
not going to sustain it.
It's just going to happen, andyou're not the next day, it's
not going to happen.
So you have to give itsomething.
Make time.
Speaker 1 (49:06):
So I think some of the best advice that I've ever
gotten was the routine thing,because if I, if I leave myself
to my own devices each day,there's just too many excuses.
There's too many things thathappen where, like I, just don't
hit the goals I have in thevarious health areas of my life.
So I think if people can reallyeven if they work with a
(49:26):
trainer or a nutritionist onetime and get a routine down and
just get really good atfollowing that routine and let
yourself coast a little bit aslong as you're following that
routine, that's a really goodway to get started, especially
if you don't have a lot ofknowledge around it.
Just sticking to a routine kindof carries you, I think.
Speaker 2 (49:49):
So building habits.
I like where the 75 heart isgoing, I like being able to go
to the gym, but if I can stackhabits so I can do multiple
things from that perspective.
So I listen to a lot of booksand I then I will do the dishes.
So my wife appreciates that wehave a clean kitchen then and I
don't mind the clean kitcheneither, I will tell you that but
(50:10):
then also listening to a bookfrom that perspective, so it
takes takes care of that.
If I can do that with theexercise or with health as well,
from cooking or something.
That's what I'm trying to do.
So stack those habits and worktogether and see what you can do
to double or triple your outputfrom that perspective.
Speaker 4 (50:28):
That's a good one too .
Jonathan.
You sound really interested in75 Heart.
Hey, john, how's it going?
What's going on?
Is there anything?
Speaker 2 (50:34):
you want to tell the audience.
As long as Jackie will cut thisfrom whatever we're talking
about, of course she will Wink,wink.
No, I do not have anything,john.
Do you have something?
Speaker 4 (50:42):
Jonathan has committed to start 75 hard.
I did start, I did start it andfinish it.
I can't promise you that part.
He's going to be announcing hisstart date here shortly, but
we're thinking sometime in midto late June.
That's an opportunity.
Speaker 1 (50:55):
Good.
Speaker 4 (51:02):
And we'll have to check in.
Yeah, we'll have to see howit's going for you.
That'll be a thing.
Speaker 1 (51:03):
Jonathan loved to get a group of people to do it with
him as well.
So if anybody's interested,that would be fun.
Speaker 2 (51:05):
Jackie, I would do it I would do it in a heartbeat
Really.
Yeah, 35 days.
Yeah, we'd have to check in.
Speaker 1 (51:09):
I do a lot of it already.
It's not as big of a leap forme.
No, no.
Speaker 2 (51:14):
The hour and a out in the two sessions, like that's
going to be the that will be theother thing I'd figure it out.
Speaker 1 (51:19):
It's like, it's like a, it's a walk at your lunch.
Speaker 2 (51:21):
Okay, you know, we'll figure it out.
Speaker 1 (51:22):
We'll we'll talk about this.
Speaker 2 (51:23):
All right, sounds good.
Speaker 1 (51:24):
Well, thank you guys for being here.
Really appreciate you.
Thanks for tuning in to anotherepisode of Auto Care On Air.
(51:45):
Make sure be a production ofthe Auto Care Association
dedicated to advancing the autocare industry and supporting
professionals like you.
To learn more about theassociation and its initiatives,
visit autocareorg.
Welcome to Auto Care On Air, a candid podcast for a
curious industry.
I'm Jackie Lutz, ContentDirector at the Auto Care
Association, and this is CarpoolConversations, where we
collaborate on today's mostrelevant power skills.
We are all headed in the samedirection, so let's get there
together.
This episode covers how to havea healthy lifestyle amidst a
(00:30):
very busy life and career.
I am joined by my co-host,Jonathan Larson, Vice President
of Standards and DigitalProducts at the Auto Care
Association, and this episodewas really his idea, so the
guests were his to choose aswell Jason Papillon with SPS
Commerce and John Servini withMagnaflow.
Both of these guests have avery impressive way to
prioritize healthy diets andsufficient activity, and also
(00:54):
the pursuit of mental strengthand stability as well, while
they are traveling for work andstill maintaining very busy
personal and family lives aswell.
So let's learn how they do itand what steps we can all take
to work in a healthier lifestyleto our already busy schedules.
Let's ride.
(01:14):
So we're talking about healthtoday, and particularly how you
remain healthy and live ahealthy lifestyle while pursuing
your career at a certain level.
Right, and it's very difficultfor a lot of people to do.
It's all about habits.
It's all about lifestyle,something we're not necessarily
taught in school.
So people tend to wait untilthey have problems right before
(01:40):
they're like, oh, I need toprioritize my health.
So that's kind of why this is areally interesting topic.
I think there's people all overthe industry who some of them
are like you guys who haveprioritized their health.
They're kind of in a good spotand they have good habits and
they have all these great tipsand tricks.
And then there's people whomaybe want to get more healthy
and bring that into theirlifestyle while still pursuing
(02:01):
their career.
So hopefully in this podcastwe'll kind of get into some
ideas on how people can getstarted if they're not started
yet, and maybe some good ideasfor people who do prioritize
their health.
Maybe there's some things thatthey're not thinking of.
So, looking forward to yourguys' thoughts on that.
Speaker 2 (02:17):
Yeah definitely Anything from your guys'
workspace.
Do they promote doing some ofthese things for health, and is
there anything specific you'dlike to share, john?
Is there anything that's goingon in?
Speaker 4 (02:28):
your workforce.
Yeah, there's a lot going on.
Actually.
Magnaflow does a lot to supportour health and wellness.
So we have a couple things.
We actually have a wellnesscoach on site where we're able
to kind of meet one-on-one withher and she can give some
nutrition advice, some breathingexercise techniques, all that
kind of stuff to kind of helpyour mental well-being.
And then we're actually runninga 75 hard program right now at
(02:50):
work.
We've got about 20 people doingthat here at Magnaflow.
That's including our80-year-old founder.
Speaker 1 (02:56):
What is 75?
Hard for those people thatdon't know.
Speaker 4 (02:58):
So it's a mental toughness program and what it
consists of is two 45-minuteworkouts a day.
One of them has to be outdoors.
They can't be back to back.
You have to split them up, buta workout could be as simple as
a walk.
It's not like your weighttraining twice a day or anything
like that and then you have tochoose a diet and stick to a
diet no alcohol, no cheat meals.
(03:20):
You have to drink a gallon ofwater a day.
You have to read 10 pages of apersonal development book every
day and you have to take aprogress picture every single
day so you can track yourprogress.
Speaker 1 (03:31):
So is there competition?
Does somebody win?
Do you win something if you gothrough the whole thing?
Speaker 4 (03:37):
You win by having stronger mental health and we're
supporting each other.
We want everybody to finish.
Honestly, not everybody's goingto finish.
That's a lot to take on and tryand manage with a professional
career, but it's only 75 days.
So you really, if youprioritize it, you can make it
happen.
But yeah, we're supporting eachother.
Everybody wants everybody tofinish.
Speaker 1 (03:57):
So how many people are doing it?
Speaker 4 (03:58):
Roughly 20 or so.
I think we've lost a couplealready.
We're on day like 21 right now.
I think.
Speaker 1 (04:05):
Okay, that's great.
Speaker 2 (04:07):
So, John, he knows that I like a really good
competition and I felt he sentme this list and I was like I
don't know if I can do this.
I could pick one of thosethings on the list and I might
be able to do that.
Speaker 1 (04:18):
Which one would you pick?
Speaker 2 (04:19):
I really want to do the water, because I drink
enough water a day, but I'm notmeasuring it from that
perspective and actually workingthrough that would be something
that I would like to add.
On the 10 pages, I listened toa lot of books.
I feel like if I was going todo that portion of it, I didn't
need to pick here's the threebooks or whatever that's going
to be that you're going to pickup the 10 pages for each of them
(04:40):
.
So that would be that'd be mysecond one that I could.
Probably.
That one would be probably theeasier one for me to do out of
the whole list.
But when he said an hour and ahalf of working out, I got three
little ones.
He, he has multiple little onestoo, but I'm like, wow, I don't
know if I can do an hour and ahalf.
It might have to be with themif I was to do that.
Speaker 1 (04:57):
Here's the thing for me I work out an hour and a half
a day.
That's not hard, but it's allat once, so I only have to get
ready for the day once.
I wouldn't want to do thattwice.
Speaker 2 (05:06):
Yeah, that's a good point, Because then you got to
like start over.
Take a shower again.
Speaker 3 (05:10):
I think the challenge was when he started this out
and he said 75 hard.
I thought, okay, well, theworkouts are probably hard and
that's where it's coming from.
But, holy cow, the list ofthings right Jason.
It was like two workouts and Iwas good with that Water, I'm
good with that, but then youstarted talking about reading 10
pages on top of that, you know.
(05:31):
So the time commitment of yourtwo workouts, plus reading your
10 pages, plus doing work, oh mygosh, and that's half your day
already.
Speaker 4 (05:41):
It's a lot, that's for sure, and it's funny, I
think.
Out of the 20 people thatstarted, I think the hardest
part has been the water.
For most people, a gallon ofwater a day is very difficult,
but your body adjusts reallyquick.
Speaker 3 (05:52):
You'd be surprised, and then you have to account for
all the times you're going tothe restroom.
Speaker 1 (05:57):
That goes away.
Eventually it does go away.
Speaker 2 (06:00):
About a week.
Speaker 1 (06:01):
About a weekend?
Speaker 2 (06:02):
huh, okay, yeah, so I was looking at it.
Do you get the one bigcontainer?
Do you get multiple smallercontainers?
Like, how do you tackle thatportion of it?
What do you do?
Speaker 4 (06:12):
John.
So what I have is I have a 34ounce container, so I fill that
up three times and then I fillit up to 26 ounces at the end
and then that'll be my gallon.
But there's a lot of peoplethat have the full gallon jug
that has the different times ofthe day on it that you're
supposed to have the water downto.
Speaker 1 (06:27):
I do what you do and I try to drink one during my
workout and then I drink onebefore noon, one before five and
then one in the evening.
So if I can stick with thateach day, then I get my gallon
in.
Speaker 4 (06:40):
I'm exactly like that .
I wake up at 4.15 to work outon a work day.
Wow, I have to get my 34 ouncesdown in my first workout and
then I need my next 34 by 11 am,my next 34 by 3 pm, and then I
save the 26 for my evening hikethat I do.
Speaker 3 (06:56):
So I used to do that and that's actually what I do
now.
I do that better now, but whatI enjoyed the most, what was
easier for me, was the big jug,Because visually I can just
monitor how well I'm doingthroughout the day and even if
I'm getting deep in work anddoing some work, I still can
monitor that and maybe catch upwhen I'm falling behind or you
(07:19):
know things like that.
Speaker 1 (07:20):
Can you put things in the water?
No, Like can you haveelectrolytes or something like
that.
Speaker 4 (07:24):
No, it's got to be plain, straight water.
Speaker 1 (07:26):
I draw the line there 75 hard Well it's just one of
mine has electrolytes in it,Like because I replaced my
morning coffee with electrolytes.
Yeah, so I don't know.
It tastes so yummy.
I don't know that I could letthat go.
Speaker 4 (07:40):
I start my day with eight ounces of salt and a
squeeze of lemon in it, sothat's kind of where.
Speaker 1 (07:45):
I'm trying to get something, so like a natural
natural way.
Speaker 2 (07:48):
That's a good idea.
So I do lemon and turmeric inthe morning and it's it's half
just room temperature water, andthen I pour in a hot water on
top of that so that it actuallymixes the turmeric in Cause, if
you don't, it just kind of sitson the top there, so it's a, and
turmeric makes everythingorange.
It just kind of sits on the topthere, so it's a, and turmeric
makes everything orange, whichis just like auto care.
Speaker 1 (08:06):
Yeah Well, what's the hardest?
What's the hardest one?
What's the most challengingpart of hard 75?
Speaker 4 (08:12):
I mean honestly, for me it's, it's the diet, because
I'm trying to put on weight.
So I'm eating 3,500 calories aday, which is a lot of food.
That sounds like fun.
It's fun at first, but when youtry to balance it and get the
right macros and all that stuff,it's a lot of work to plan that
out, especially when you'retraveling.
So thankfully it's like the wayI do.
It is I'm using an app and ittracks for like eight days and
(08:34):
then you check in like everyeighth day, so it's not like you
have to hit perfect every day.
You have to be prepared forthat, because if you just go
through the day not knowing whatyou're going to eat for dinner
and then all of a sudden you'reat the cupboards trying to
scrape stuff together, so do yourecommend somebody who maybe
(08:56):
doesn't have good habits today?
Speaker 1 (08:57):
they don't have the lifestyle that they want should
they jump right into hard?
Speaker 4 (09:06):
75, or do you think that's a bit 100%?
It is like a bootcamp and itwill straighten you out really
quick, but you have to want todo it.
If you don't want to do it,you're not going to complete the
challenge.
So it's really something you'vegot to commit to yourself and
it's all upstairs, it's all inyour head.
If you want to finish it,you're going to finish it.
Speaker 1 (09:19):
So, but then, after this, after the 75 days, what's
the recommendation?
Do you keep those habits if youcan or want to?
Speaker 4 (09:27):
I mean you can for sure, but it's a lot.
So to me I think some of thestuff's naturally going to fall
off a little bit.
But as far as like creatingnewer habits and stuff that
aren't quite that extreme, Imean that's what it is.
There is additional phases,past 75 hard, but I've never
gone down that path before.
But the first time I did it Ididn't keep doing the exact
(09:48):
program but I definitely made alot of changes.
That stuck with me and they'restill with me today.
Speaker 1 (09:53):
Okay, Interesting.
So that's one way have yourcompany introduced 75 hard.
Speaker 3 (10:00):
I feel like you'd have to have good support too.
Speaker 2 (10:03):
Right To really to really do it.
20 people working together fromthat perspective, so that's
intense.
Speaker 4 (10:08):
Yeah, and I think to Jason's point here, the biggest
support you need is from yourspouse.
So my wife's actually doing itwith us.
But that's really importantbecause it does take a lot of
time and organization and ityou're not into it and not
understanding why you're doingit, it could get.
It could get a bit of a a painto deal with.
Speaker 2 (10:26):
So I can imagine, yeah, so we're on site right now
and for me, continuing healthrelated things, uh, being being
at a work event is hard for mefrom that perspective and it
could it could be a challenge,cause I'm like that's not in my
habits, that I'm working on athome.
No problem from thatperspective, jason, do you have
any anything related to that?
(10:46):
As like, is it easier for youto when you're going on a trip
or is it?
Is it harder for you to to getin the groove of working out?
Speaker 3 (10:53):
Yeah, I think.
Well, one thing that stood outto me there, jonathan, was that
you're working on habits, andthat's that's a good point,
right.
Having something that you arealigning your objectives to on a
daily basis matters maybeequally as much as having
(11:14):
support, and so, for me, if I'mtraveling, I actually end up
working out more when I'mtraveling, and I think the
reason is yeah, I think thereason for that is I don't have
the other life distractions thatI get when I'm at home, and and
I mean, you know me, I have abig family, I have a lot of
people, and all those peopleevery day require something in
(11:36):
some form.
Sometimes two or three of themare requiring things from me for
something right.
Speaker 1 (11:40):
Just for some context .
What's what's at home for you?
Do you have kids at home?
Just?
Speaker 3 (11:43):
for some context.
What's at home for you, Do youhave?
Speaker 1 (11:46):
kids at home.
Speaker 3 (12:00):
Well, that's a larger question.
Speaker 1 (12:00):
The answer is I have, yes, I have one at home.
I have one that came back fornow for a little while, and I
have, let's see, six others nowthat are out of the house.
Speaker 3 (12:04):
So older kids, more independent kids.
So older kids, more independentkids.
No-transcript.
(12:45):
I'll hit the gym.
I get up extra early like noproblem at all.
I'll hit the gym and I start myday off feeling great.
But it just doesn't work for mewhen I'm at home to do that.
Speaker 2 (12:55):
Do you have a home gym?
Speaker 3 (12:57):
I do, yeah, yeah, in fact, that's one of the best
things that I did.
So when my son got out ofMarines and was working towards
getting a Navy SEAL contract,that was one of the things that
I was trying to help him do ishave facilities to work out, and
so I put in a lot of things ina home gym, and the byproduct of
(13:20):
that is now I just keep tocontinue using it and it's
worked out really well for me.
Speaker 2 (13:25):
It's it makes it so easy to have it accessible for
me when I have time to do it,but you just don't want to do it
first thing in the morning whenyou're at home.
Speaker 3 (13:33):
I just don't want to do it first thing in the morning
.
Speaker 2 (13:35):
Do you want me to text you?
Speaker 3 (13:36):
Yeah, I don't think that would help either.
Facetime him yeah, I gotta beawake and energized, you know,
and so, in fact, what I'vehere's another take on that what
I find, I, you know,invigorating about working out
is the amount of energy I get assoon as I start working out.
(13:56):
That sustains me for at leasttwo hours after I work out.
And and it's it's been evenmore now that I'm older I notice
it more.
In fact, I even had thisinteresting story.
So I was working out a couple ofmonths ago and I was lifting
weights and doing I had a greatworkout, felt great, you know,
and I was like, wow, this reallyfeels good.
(14:17):
And I got done and we went todinner and was sitting down
eating or something, and mywatch went off, telling me that
my heart rate was unusually high.
Well, I have a extremely lowheart rate and because I work
out often, and so for it to tellme my heart rate was abnormally
high, I was kind of shockedabout that, right?
(14:39):
So a few weeks later I was atthe doctor, I was telling the
doctor about that and he's likeyeah, yeah, it sounds like you
got a rush of adrenaline, andthat's from working out, and
that's what watch starts goingoff and I'm like what the oh?
(15:06):
I was so pumped up about doingthis presentation.
I got this shot of adrenalineand it was my watch was going
off, telling me I was abnormallyhigh.
So it reminded me of thebenefits that you get when you
work out and why I get soexcited and feel so good when
I'm doing it.
It's because of that, thebyproduct of working out.
Speaker 1 (15:25):
I do not get energy from working out what.
I want to speak for the otherpeople out there Because you
know, especially when you Ithink people that start working
out when they didn't it wearsyou out, it makes you tired.
It's not like it doesn't giveyou that rush yet.
Maybe you have to get to acertain point.
But you know, I've worked outmy whole life and I never feel
like it gives me energy.
It makes me tired.
(15:45):
If anything, I'm burning abunch of energy.
Speaker 3 (15:48):
Could be Recovering.
You're recovering.
Speaker 1 (15:50):
Maybe, maybe it just isn't that way for everybody.
I don't know.
Speaker 2 (15:53):
I get a bolt a jolt, if you will of energy when I do
it, so I'm like, ok, this, thismakes sense for me.
Well, I'm jealous.
I have to do it in the morning,though, because I've tried in
the evening, and I can come upwith a thousand excuses of like,
I don't have to do it today.
Tomorrow is another day, I cango work out, but that whole, if
(16:13):
I do it first thing in themorning, it's in that morning
routine.
I consider that that's my time,and if I can get it in that
time period, it gets done.
Speaker 4 (16:24):
On the bolt of energy topic.
It's something that I'venoticed is I have like an
hour-long commute most days aweek and when I'm driving home
I'm usually starting to get likewore out, tired, feeling like,
okay, the day's done.
When I go home and I don't stopand do my hike, like I kind of
get home and I'm no energy, kindof not able to interact with
the kids the way I want, butwhen I stop and I do my 45
(16:47):
minute hike, it gives me thatenergy for the rest of the day
till the kids go to bed, andit's a huge difference for me.
Speaker 1 (16:52):
Do you bring your kids on your hike?
Speaker 4 (16:54):
Not typically during the week, but sometimes on the
weekend.
Yeah, they're still a littleyoung, but my eight year old can
keep up.
Speaker 1 (17:00):
How old are your kids ?
Speaker 4 (17:01):
Eight, how old are your kids?
Eight, six and three.
Speaker 1 (17:03):
Okay, yeah, I'm just wondering if people can kind of
kill two birds with one stone,if you will.
Yeah, Because you know peopledon't want to give up that kid
time either in their evenings.
So if you want to try to fit itin, try to get your kids
involved.
I know we would love to do that.
My kids are two and three, sothey're a little young for that.
Speaker 4 (17:19):
Yeah too.
So we get to kind of go outthere on the soccer field a
couple days a week and dopractice and all that kind of
stuff too.
So that works out really well.
Then you count that as yourworkout Depends.
If I do it 45 minutes straight,I will yes.
Speaker 3 (17:34):
Okay, but the point you're bringing up both of you
are finding ways to get thoseextra cycles in and things that
you're doing, cycles in andthings that you're doing.
So one thing that I justthought about when you're saying
that is that I often do that aswell, that I don't count it
anymore because I've just beendoing it for so long.
But some simple things.
Like my neighbors look at me,they're probably thinking what
this guy's doing, but like whenI'm cutting my grass, so I'll
(17:56):
work out, and then I forgetabout the fact that I've just
banked exercise right, my watchis recorded, but I banked
exercise.
And I've just banked exercise,right, my watch is recorded, but
I banked exercise.
And now I've got things to doand those things I start to
think about ways that I'mincorporating extra cycles in
there.
So I cut my grass.
Speaker 2 (18:16):
Now you walk behind the mower, right, yeah, and I
walk behind the mower.
Speaker 3 (18:20):
Yeah, I don't ride.
Speaker 2 (18:21):
I walk behind the mower.
Speaker 3 (18:23):
But to make it even more, I put a weighted vest on
when I cut the grass, really,yeah.
And so my neighbors areprobably looking at me like what
is this guy doing?
But it matters, man, thoselittle things that you can do to
add a little extra matter, andso I try to find those little
extra things that I can put inthere.
Speaker 2 (18:40):
I have two hills with lawn mowing, so I feel like I'm
good from walking behind itWell, you can like put a little
bit of weight in it.
I like it.
We can start off low and moveup.
Yeah that'd be a good idea.
Speaker 1 (18:52):
Which brings up, though.
I know that walking is one ofthe best exercises that you can
do, just moving, especiallyafter meals.
(19:19):
If you can, just instead ofgoing, you know, eating your
meal and then going back andsitting at your computer and
working out later, little halfmile loop, really quick, out
front, right after I eat, justto get your body moving, just
from sitting all day so yeah,that might be a misconception
that like you have to do thesecrazy intense workouts, you know
, and like maybe that'ssomething that's intimidating to
people, but you know, it reallycan be something as simple as
(19:41):
walking the stairs instead ofthe elevators and things like
that throughout your day andjust make small, a lot of better
, small decisions that can addup.
Speaker 3 (19:48):
Yeah, absolutely.
You know a good example of that.
The amount of steps that you canget in in just two miles
matters, and I kind of I knowthis because I'll do a workout,
I'll maybe run a couple of milesor something and, um, my wife's
(20:08):
cousin, who lives in close tous, likes the frisbee golf, disc
golf, so he's always comingover trying to get me to go with
him and, and most often, evenif I don't want to go, I end up
going, because 18 holes of discgolf is a little over two miles
of walking and you don't evennotice it.
(20:29):
So in my head I'm thinking okay, yeah, I'll go do that and I'll
bank in even more of a workoutin this day and I'll enjoy doing
something with somebody elsethat you know wants to do this,
and it's those little ways thatyou get to share some time.
So, like taking your kids todisc golf is a good way of doing
something like that or otheractivities that require you to
(20:50):
walk that you may not havethought about is actually, you
know, getting you good exerciseand movement.
Speaker 1 (20:56):
See, that's often the excuse I give myself too, when
I'm at conferences and likeevents like this or Apex, where
you're walking all day long, doI need to do another workout?
You know, these are the type ofexcuses that will come into my
head, like do I need to fit insomething else?
But it sounds like you guys aremore like that.
That wouldn't count.
Speaker 4 (21:14):
I mean it's tough.
I think it definitely countskind of for getting your steps
in and it's good for you, but agym session or two during Apex
week would probably not be a badidea.
Oh, yeah, definitely.
Speaker 3 (21:26):
Well, I can tell you this, mine have gotten longer,
and I don't know if it's becauseI'm enjoying myself when I'm
doing it.
So I'm taking my time more as Ido the cycles, or as I've
gotten older, I'm just takinglonger to do the cycles, but
they have gotten longer.
So my gym sessions will goanywhere from an hour and a half
(21:47):
to two hours, and that's a good, enjoyable gym session for me.
If I have to do it in an hour,I'm not going to enjoy it as
much because either I'm rushingthrough what my workouts and or
I'm not doing enough cycles inmy workouts.
But an hour and a half to twohours I have enough diversity in
(22:07):
my workout that, um, that Ifelt like I'm getting a lot of
of a good workout in Um, andthat's that's a combination of a
good workout.
For me would be a combinationof low cardio to start and then,
um, a series of uh, high impactweights that I'll do for
(22:30):
whatever section I'm working onfor that day upper body or lower
body or core or whatever it'sgoing to be and so that's kind
of what the combination lookslike for me generally, and I
always try to get cardio in thatfor two reasons.
One because it'll get yourblood circulating and loosen up
your muscles before you startdoing any other heavy lifting or
(22:52):
weight training or movementseven movements.
And then, once I'm done, I tryto get a session and doing some
stretching of some typeafterwards.
Few years ago when I wascoaching baseball, uh, there
were some studies that came outthat were suggesting that it's
(23:15):
better to stretch after you workout.
So most people like to getstarted with workout and they
start stretching and things likethat before they get going.
So I don't pull something.
And this study came out andsaid it's better for you to do a
warm-up and then stretch thanit would be for you to start
stretching before you do it,because you want to get blood
flow to those muscles, forpliability, to loosen those
(23:36):
muscles up before you start topull on them and stretch them.
So I try to always do a stretchafter I'm done.
Doesn't always work, dependingon how much time I have.
Speaker 4 (23:43):
Yeah, I would say my gym sessions.
So I too have a home gym.
I have a machine called a tonalI don't know if anybody's
familiar with that, but it'sreally cool Like personal
trainer almost.
So I would say.
I concentrate a lot on strengthand mobility, um, making sure
that I can stay limber and keepmoving and all that, not just
putting on the muscle, and thenI focus on like a specific body
region every day.
(24:03):
You know, one day it'll be thearms day, then it'll still be
the chest day, shoulders, legs,all that and kind of keep moving
through there.
But I think mobility has becomelike a bigger part of my
routine than what it was atfirst, just because I noticed
that I felt like I was kind ofgetting stiffer as I put on more
muscle and I didn't want tolose my mobility.
Speaker 1 (24:22):
Yeah, that's good, Because I wonder if, like like
me, I have a Peloton and I'llusually start on that for
similar reasons as you, Jason,like it just warms you up, you
know.
But the rest of my gymequipment is really one set of
adjustable dumbbells that I cando heavies and I can do.
I have another one that's likelight, so I guess two sets
technically.
(24:43):
But it doesn't really take alot of equipment to be able to
do those kinds of things at home, Like people might think.
Speaker 3 (24:50):
And when I first started out working out at home,
that's really all I had Itreadmill and some dumbbells and
I could.
I'd strung together severaldifferent cycles and you know,
in each workout that was justcentered around that.
There's a lot that you can do.
Um, that just reinforces someof the basic movements for
(25:13):
strength, just with that, andthat's all you would need, it
wasn't.
It wasn't until I actuallystarted lifting a lot heavier
weight and and I actually havewent a few many years ago not
many, but it's probably beenabout seven years ago um, I
decided I needed to change mythinking on my workouts and
(25:33):
freshen it up a bit.
So I got a trainer and I said,hey, this is my goal, these are
my goals, and and they were allstretch goals and I said so,
let's see what we can do.
I want you to work with me,teach me what you know and help
me see how far I can get tothese goals.
And I learned a lot that Iwasn't thinking about that If I
(25:56):
didn't have this trainer, Iwould have kept doing my same
bad habits, but having thistrainer, he was able to point
out several things that I couldshift or adjust in my workouts
to make them better for me.
To make them better for me Goodexample I would get tendonitis
in a joint and we'd switch theworkout to do more lighter reps
(26:17):
of band work.
And those aren't things I wouldhave normally just interjected
into my workout.
Now they're in my every workout, every workout I do.
I have band work that I do inmy workouts now and it does
matter.
Those things, little thingsthat can help generate blood
flow to your joints to helpthose joints, reinforce the
(26:38):
tendons in your joints right ordo work around reinforcing the
tendons in your joints.
Those things matter as you getolder and you continue on to
work out so you don't hurt orget hurt or, you know, have
aches and pains while you'reworking out and restrict you
from wanting to do it.
Speaker 4 (26:53):
I think to build on that a little bit too.
I do think routine's importantright Like to make sure that
you're doing all the same stuff,but you don't want to get into
too much of a routine and alwaysdo the same moves over and over
again for the next year orwhatever it may be.
It is important to vary yourworkouts and make sure that
you're switching it up from timeto time.
It keeps it fresh, keeps youinterested, and it also lets
(27:15):
different regions of your bodyrest and other ones get worked.
Speaker 2 (27:19):
Yeah, so I also used a trainer for probably at least
four years and with using thattrainer, just like the two of
you just said, is that changedup the routine, because I
basically went in there and oneof my things that I said is I
don't want to do the same thingevery week and can we change
that up?
Can we make something new?
And the other portion of it isI didn't know how to do any of
(27:42):
this starting off, so theystarted me right off and I'd
have to say that even the firstcouple weeks or sessions that we
went through, I did not feelgood.
I didn't get that high fromthat.
My wife she basically like, areyou okay?
And so did the trainer at somepoints it's like how about you
just go sit over there?
But as you continue to buildthat up and you could definitely
(28:04):
tell when I would go on a worktrip and then come back and try
to do the same things that I wasjust doing maybe a week or two
weeks ago.
I couldn't do that because youcould see just that difference
in that time period.
And you were talking about apex.
I was using apex as my gauge IfI can just walk around apex and
I feel good.
And you get to the last day andyou're still feeling okay.
(28:25):
I had one year that was likethat and it was like, wow, um,
this working out really hashelped improve where I'm at.
And you can see the otherpeople that they're like is this
done yet?
So like, because they're like Ijust need to sit down, I need
to go somewhere and I'm likelet's do one more day, um, and,
and from that perspective, so itcan be um, so that's good.
Speaker 1 (28:47):
So yeah, I definitely need to have somebody helping
you out and coaching as well.
It really does help nutritionand specifically like what maybe
(29:08):
your daily routines are.
But also, how do you not veertoo far off when you're at
events like Auto Care Connect,where you're kind of fed right
and you kind of get what's onyour plate or you can go get
your own food.
So what do you guys do?
Speaker 3 (29:24):
Yeah, for me, I think nutrition is one of those areas
that is always evolving.
For me, it's kind of changingfor the same reasons that my
workouts change.
I don't like to get stuck inthe same routine of eating the
same things or thinking about itthe same way, so I'm constantly
(29:44):
thinking about how to approachit differently, differently.
Where I've found, in my mind,to be the most successful is to
break it down in its simplestform is sugar is horrible for
you.
So think about all the thingsthat have sugar in it and slowly
reserve your times that you'regoing to indulge in those things
(30:05):
.
So those would be things likealcohol and and, and and.
When I'm saying sugar, there aregood sugars, there are bad
sugars.
Yeah, I get that, but thesimplest form of thinking
through it is sugar is bad foryou.
So be thinking about that whenyou indulge.
And that means you can indulgein alcohol, but maybe don't
(30:27):
overindulge in it and maybe notevery day, right?
Because if you do, that's goingto add up, that's going to take
away the objective that you'retrying to reach.
But things like bread, forexample bread's good for you.
Bread has sugar in it and Ilove bread.
Speaker 5 (30:48):
Oh, I know.
Speaker 3 (30:49):
I get caught up in it all the time, right, and that
doesn't mean don't eat it.
That just means be aware of thefact that all of these things
are going to add into yournutrition cycle.
That is going to take away theobjectives that you're trying to
go after.
Speaker 1 (31:06):
So why is sugar bad for you?
Speaker 3 (31:08):
Well, your body can only break down so much of the
caloric intake that sugarcreates and your body can only
manage so much of it.
And when it can't manage thepieces that it doesn't manage,
it goes to waste and that goesto gets converted into fat.
So you can either continue towork and try to process that out
(31:30):
of your blood and there's otherdynamics associated with that
too, like working out only burnsthe things that are in your
bloodstream and then you go andeat and you put things right
back into your bloodstream.
So that's where the wholecaloric intake and then counting
your calories comes into effect, because you're trying to
restrict what you're putting inin number of calories with what
(31:54):
you're going to burn when you doyour workout.
And if you haven't noticed,when you work out and you're
doing calorie counting right andthe machine's telling you how
many calories you've burned,that's minuscule compared to the
amount of calories you take inwhen you're eating something,
compared to the amount ofcalories you take in when you're
eating something.
So to the earlier points aboutbeing able to do longer workouts
(32:15):
or having active workouts toyou know, to continue your
health, it matters becauseyou're burning these calories
out of your bloodstream.
But then the second part tothat is being very cognizant
about what type of caloriesyou're going to put in when you
do eat, and that's where thenutrition is important.
Speaker 1 (32:35):
I did receive some really good advice once and it
was that because you know youdon't realize how hard it is to
burn calories and how easy it isto eat them, right, Like you
can take one bite of food andbasically just take off that 30
minutes you just did right.
So you have to be reallycognizant of what you put in
your mouth.
But if you do your workoutslike, say, you do more strength
training, which is more likebuilding muscle which actually
(32:58):
burns more calories after you'reworking out, so like, if you
start bringing more strengthtraining into your day, it does
more than just burn the calories, right, it's also building
muscle which is going to burnmore calories long term, even at
a resting state, and then alsocontinue to burn more calories
after your workout for an houror two.
So something for people tothink about.
If you want to take advantageof, say, you only have 30
(33:21):
minutes a day, maybe you dostrength training.
Speaker 3 (33:25):
There was a point in my workouts that when I was at
my best, I felt my best where Inoticed that switch kicked in
and it took me a while to getthere.
But what it was was acombination of all three
Combination of nutrition, ofcardio and weight training
consistently.
And when I did thatconsistently it took about six
(33:50):
weeks, if I remember right.
I did that consistently forabout six weeks and then almost
immediately I noticed a switchin my metabolism and my ability
to change what I was eating andit not really impact me as much.
But I had to continue thatcycle.
(34:11):
It was like getting theflywheel rolling and once I got
it rolling it was going tocontinue to keep going that way
as long as I continued thatcycle.
But I could adjust my nutritionwithout the side effects of
what I would have had before.
Speaker 4 (34:25):
Yeah, and I think it is challenging to eat healthy
when you're on the road, whenyou're at an event like Auto
Care, connect or whatever it maybe where you're not given
options.
A lot of times.
The way I try and do it, though, is I try and be smart about
what I do with the options, andwhen given the healthy option,
you need to go with the healthyoption.
But the part that a lot ofpeople struggle with and it's
(34:47):
been a weakness of mine in thepast is the dessert phase.
Right, because it's likethey'll come out and there's
unlimited dessert.
You want three pieces of cake,you can have three pieces of
cake, so that's something whereI really like push myself at
these types of events, likeJason's saying cut the sugar,
don't go with the desserts,prioritize the protein.
That's kind of where I go, andeverything usually works from
(35:08):
there.
I also try and like make it apoint start my day off right.
Get a good breakfast.
Maybe not the breakfast that'sbeing served at the conference.
Find myself a good breakfastwith a lot of protein to get the
day kick-started.
Speaker 2 (35:21):
That's great advice.
Speaker 3 (35:22):
Yeah, that's a good point.
Breakfast is a good point.
People tend to get in thismindset of cutting back on meals
or reducing what they're eatingand, instead of switching it up
a little bit around, being moreaware of what you're eating and
when you're eating it andbreakfast is a good point.
Breakfast can help youkickstart your day and get you
(35:45):
to even burn calories if you'reeating the right things to fuel
your body.
Speaker 2 (35:50):
So today, I think it's day three.
We've been eating up here atthe hotel and I think that the
omelet guy now knows me as likehey, vegetable omelet guy,
that's me vegetable omelet guy.
So I'll get two, I'll get onefor my wife and one for myself
and I'll put some cheese on minehere and uh, it's, it's been a
good, good feature from thatperspective and uh, but he, he
(36:12):
knows me as like vegetableomelet guy.
So I'm like, okay, at least Ihave a, I have a shtick if I
will so it's a there you goworst things to be known as
that's true, you've been called
Speaker 1 (36:20):
worse I'm sure probably today I do think that
it's very um, it's getting moreand more common to hear the
advice to like our regularadvice as far as like how much
protein you should get ischanging.
I don't know like or maybe it'salways been that, but I've
always been told you know like20, 30 grams of protein a day.
(36:43):
But now I'm told you'resupposed to have as much, like
basically your goal weight ingrams, right, which is a ton of
protein.
So like if you're not eatingprotein at every single meal, to
me I'm like you're wasting thatmeal, it's wasted calories and
you need to like just pump yourbody with as much protein as you
can.
And like you'll get the otherstuff kind of naturally with a
(37:04):
meal.
But like if you focus on tryingto get protein heavy meals,
you'll kind of hit that goal alittle bit easier.
Speaker 4 (37:11):
Yeah, I think that's a really good point, something
that I've learned about myselfhere in the last couple of weeks
, tracking everything that I eat.
I wasn't eating enough carbs.
I actually had to ramp up mycarbs and carbs give you the
energy that you need.
So I've noticed a difference inmy energy level from getting
more carbs.
So I think it is important,like you've got, to eat a
balanced meal, like you reallygot to look at it.
(37:32):
You don't want to go too heavyin protein or too heavy in carbs
or too heavy in fat.
You need a good balanced mealfor all three meals to make sure
that you hit your totals forthe day.
I think a lot of people wouldsurprise themselves if they
actually track for a day or twoof maybe how unbalanced they
actually are.
Speaker 3 (37:48):
I think the challenge with that, too, is it's not one
thing, right, you can't focuson, like that's very important,
that balanced meal, that'simportant, but you also have to
consider that changes or needsto be adjusted based on your
activity level.
Like, what else are you doing?
Are you working out intensely?
(38:10):
Then, yeah, you might need tomake some adjustments in in how
that balance nutrition looks.
So you can't just pick one wayand just do that and only do
that, and then don't do aworkout and be like, well, I
just changed my nutrition andnothing's happening.
Right, it's a combination ofall of these things in balance
that that helps you get there.
Speaker 4 (38:32):
You guys ever seen the office episode where they're
running the marathon andMichael's doing the carb load
and he decides to eat all theAlfredo?
Right, or he does the run?
Speaker 1 (38:40):
Don't do that.
It's a good life lesson.
Speaker 5 (38:43):
Hi, I'm Ted Hughes, executive Director of AWDA and
Senior Director of CommunityEngagement for the Auto Care
Association.
We provide our members withnumerous avenues for connection
and collaboration through ourdiverse range of committees and
communities.
Whether you're interested inadvancing your career through
the Women in Auto Care programor our vibrant Under 40 group,
(39:03):
or simply wish to network andglean insights from fellow
distributors, shops andmanufacturers, we have dedicated
committees and communitieseager to connect with you.
Learn more at autocareorg slashcommunities.
Speaker 1 (39:18):
Can I throw you guys a curveball?
So we talked about exercise,right, that's a big part of
health.
We talked about nutrition.
So what about mental health?
And I know you know, with doing75 hard, that's kind of a huge
part of it, right, the readingand things like that.
Speaker 4 (39:34):
For sure.
I think mental health is a it'skind of one of my whys.
You know, one of the reasonsthat I do this is it's to keep
my my head straight.
I did notice like when I wasyounger I played a lot of sports
and then I got a job and Istopped being so active.
Then I had three kids, stoppedbeing active and it started to
weigh on me a little bit.
I started to get a little bitof anxiety going on and what
(39:57):
fixed it was exercise, strengthtraining in particular.
It really helps get rid of thebrain fog that you get and helps
you think clearly.
So I really think exercise ishuge for your mental health.
Speaker 1 (40:10):
That's a good point.
Speaker 3 (40:11):
Yeah, I think mental health is always a challenge
generally in life, right, weconstantly get hit with
emotional issues that we have todeal with.
In some multiple phases of ourlife that happens and it's hard
to not get bogged down into that.
What we're dealing with at thetime, that emotional energy that
(40:34):
we need to use to managethrough it and to think about
there's ways to kind of switchthat light into a different
direction so that you can makeyour way through it, depending
on how intense it is at the timeand what you're dealing with.
Make your way through it,depending on how intense it is
at the time and what you'redealing with.
(40:54):
Some of the best things that Idid early on, what I I noticed
this early on, like I'll beworking away on an intense
problem and just struggling tosolve it and and I'll have a
buddy that says dude, look,let's, let's go for a run.
Man, we're missing our dailyrun, let's go for a run.
I'm like I don't have time fora run.
No, come on, and you got 30minutes, let's go for a run.
And we'll go for a run.
And I can't tell you how manytimes this has happened in my
life.
We'll go for a run and I'llsolve that problem.
(41:17):
While I'm running On the run,yeah, and I'm like, oh my gosh,
I know what to do and I get backand I'm done, I sit down you've
let it go yeah.
And it changes the perspective,it opens your thinking.
I mean it does all this stuffto just help you move through
that, that that bogged downweighted area that you're in.
(41:40):
And so so you know, I thinkwhen you you know it's a great
way to to get to the point whereyou can support your brain
thinking in a positive way.
Now, getting there that barrierof saying, hey, let's go for a
run and you not denying it,that's the hard part.
(42:01):
Once you get going with it,then you're okay.
But man, that first part'salways really hard.
Speaker 1 (42:07):
Yeah, and there's probably something too about.
Maybe it gives you moreconfidence, like even in a
business setting right, like ifyou just did something really
hard that morning, a really hardworkout, accomplish something,
hit a goal.
I don't know, fill in the blankIf that gives you confidence in
other areas of your life or,you know, teaches you other
skills.
You know, maybe there'ssomething around sticking to it.
(42:28):
You know, if something's hard,like even if it's a mental thing
, are you more likely to stickwith it if you do it physically?
Speaker 4 (42:36):
I definitely would say I have more confidence when
I'm on a workout routine thanwhen I'm falling off my workout
routine.
It carries into my daily life,my work life, a hundred percent
yeah.
Speaker 3 (42:46):
I agree with that too .
In fact, I just had thisconversation with myself about
this Like, well, like just nowyeah no no, this has been
ongoing.
This is what it sounded like.
You know, dude, like you know,you feel better when you're like
lifting weight and you're likemeeting that challenge.
Even think about those timeswhen you were like really deep
(43:08):
into these challenging things atwork and you would take a break
and go work out and you wereconsistently doing that.
Think about how much better itwas when you were dealing with
those challenging things.
That's the conversation I washaving with myself.
Fair enough, I'm still havingit too, by the way, right now,
because I haven't convincedmyself to really get going at
that same level like I used to.
So that's why we have anongoing conversation.
Speaker 1 (43:29):
It's a good conversation eat awful the whole
day, or does it just throw youoff?
Like I'm a super routine person, like I I every part of my day.
I kind of that's just how I getit all done my water, my
nutrition, like everything.
And if something gets thrownoff in the morning, I'm not good
(43:49):
at getting back on track.
I'm just kind of like, well,that's off.
So now, like it's kind of likethere's wires loose in my brain
and a lot of sparks are flying,you know, and I, just I don't
get back on track.
Do you guys find that?
Speaker 4 (44:01):
100%.
I'm very similar to you in thataspect.
I am very much a routine person.
If my routine gets thrown offin the morning it usually
affects my whole day.
But that is one of thechallenging parts about 75 hard
is you can't let it throw offthe rest of your day because you
have to complete those othertasks.
So that is something that hasdefinitely been challenging for
me is when my day gets thrownoff, I've got to get it back on
(44:23):
track.
Speaker 1 (44:23):
Yeah, I'm curious how this week goes for you being at
Connect this week, becausethat's like I kind of give
myself a break when I travel andI shouldn't, but I'm like it's
just not my routine.
I don't know, like you neverknow, where's the restaurant,
when are you going to be able toget to the gym you just never
know and so your your routine.
Speaker 2 (44:39):
If you're a routine person traveling, it is very,
very difficult to stay on trackI like to add a lot of buffer
into my time so that I I canhandle those other things and I
also do the I'm on.
I can't say I'm on vacationbecause I'm still working, but
like I'm awake, I'm away fromfrom my regular routine and and
and people want to talk and theywant to be able to do stuff,
(45:01):
and maybe I need to ask them hey, you want to go to the gym, so,
and that's an opportunity.
From that perspective, that's agreat idea.
Speaker 3 (45:08):
I think you know, creating concessions that's what
happens to me is that if I havea goal for that day and I miss
it, then I'm more likely tocreate concessions the rest of
the day.
But creating concessions isn'ta bad thing If you have a limit
to those, and you know the limitIf you give yourself a buffer
(45:29):
and you'd be like okay, I can doat least this and I'm okay, but
if I go beyond that, thenthat's not okay anymore.
Well then, if you need to have aconcession, you can do that
within that, whatever thatbuffer is, Except you used up
all your concessions.
Speaker 2 (45:44):
Jonathan, I hear what you're saying, but, yes, I have
used all my concessions.
Speaker 4 (45:49):
Let's chat tomorrow morning on a jog right Fantastic
.
Speaker 1 (45:51):
So are you guys part of the 5 am club that I always
hear so much about?
That I am not a member of, likeall the people at conferences
like this that show up at thegym at 5 am.
Speaker 3 (46:01):
Yeah, no, I'm a part of the 6 a 615 club.
Ok, I plan to go at 6 and I endup getting there at 615.
Speaker 1 (46:08):
Do you look at the other people in the gym in the
morning like differently, likeif you see someone you've never
seen in the gym before andyou're like, oh, good for them.
You like think of them a littlebit differently.
Speaker 3 (46:16):
I don't really.
What I notice in the gym is thenumber of people.
So if I walk in and there's alot of people, I'm usually like,
whoa, wait a minute, this isactive.
But if I walk in and there's afew people, then I'm like, oh
yeah, this is what I expected.
Speaker 4 (46:35):
But I don't really notice the people, just the
numbers of people.
I think it's interesting too,because if you go to Apex and
morning one at the gym it'spretty crowded, morning two it's
a little thinner and it thinsout throughout the week, so it's
not necessarily day one thateverybody think you could sell
premium parking spots at the gymin that January time, just so
that you can get in there.
Speaker 2 (46:51):
New year, new me, that's right.
Speaker 1 (47:05):
So if you guys each had to go around, let's go
around.
Let's do a round robin.
One takeaway for a listenerlike to do something to develop
a better habit in regards tohealth, whether it's physical,
nutrition, mental.
What is the most importanttakeaway that we think they
should have?
Speaker 4 (47:25):
I can go first.
I think the most importantthing, honestly, is you've got
to find your motivation.
You've got to find your why.
Why do you want to be healthy?
Who are you being healthy for?
What can you do with yourhealth?
(47:45):
And I really think it allstarts there.
Once you know why you need todo it, you can kind of hold
yourself accountable and you'redoing it for a reason, or for
someone else, or for yourself,or whatever it may be.
In my particular case, I'mdoing it for my three kids, I'm
doing it for my wife, I'm doingit for myself, my own mental
health and it's easy to motivateyourself when you know why
you're doing.
I would say that's probably mybiggest takeaway and my biggest
recommendation.
Speaker 1 (48:05):
That's a good one.
Speaker 3 (48:05):
Yeah, I think mine is make time.
And and going back to that, asI was telling you guys earlier
about, my family hears me sayingthis often, and it's usually in
the context of how do you justfind time to work out.
I mean like, how do you just dothat?
And I'm like, well, because Imake time in my day.
(48:27):
It's, it's like a slot that Ihave in my day that has to be
consumed, right, I don't just gothrough my day and and that
becomes an afterthought.
I'm, I have it plannedsomewhere in my day.
I just need to execute on it.
It might not be the beginning ofmy day, might not be at the end
of the day, but it's going tohappen somewhere and it's one of
(48:48):
the things that's on my tasklist that I have to do.
So you have to make time.
If you don't make time for it,if it doesn't become a thing
that you're going to get focusand energy around, then you're
not going to sustain it.
It's just going to happen, andyou're not the next day, it's
not going to happen.
So you have to give itsomething.
Make time.
Speaker 1 (49:06):
So I think some of the best advice that I've ever
gotten was the routine thing,because if I, if I leave myself
to my own devices each day,there's just too many excuses.
There's too many things thathappen where, like I, just don't
hit the goals I have in thevarious health areas of my life.
So I think if people can reallyeven if they work with a
(49:26):
trainer or a nutritionist onetime and get a routine down and
just get really good atfollowing that routine and let
yourself coast a little bit aslong as you're following that
routine, that's a really goodway to get started, especially
if you don't have a lot ofknowledge around it.
Just sticking to a routine kindof carries you, I think.
Speaker 2 (49:49):
So building habits.
I like where the 75 heart isgoing, I like being able to go
to the gym, but if I can stackhabits so I can do multiple
things from that perspective.
So I listen to a lot of booksand I then I will do the dishes.
So my wife appreciates that wehave a clean kitchen then and I
don't mind the clean kitcheneither, I will tell you that but
(50:10):
then also listening to a bookfrom that perspective, so it
takes takes care of that.
If I can do that with theexercise or with health as well,
from cooking or something.
That's what I'm trying to do.
So stack those habits and worktogether and see what you can do
to double or triple your outputfrom that perspective.
Speaker 4 (50:28):
That's a good one too .
Jonathan.
You sound really interested in75 Heart.
Hey, john, how's it going?
What's going on?
Is there anything?
Speaker 2 (50:34):
you want to tell the audience.
As long as Jackie will cut thisfrom whatever we're talking
about, of course she will Wink,wink.
No, I do not have anything,john.
Do you have something?
Speaker 4 (50:42):
Jonathan has committed to start 75 hard.
I did start, I did start it andfinish it.
I can't promise you that part.
He's going to be announcing hisstart date here shortly, but
we're thinking sometime in midto late June.
That's an opportunity.
Speaker 1 (50:55):
Good.
Speaker 4 (51:02):
And we'll have to check in.
Yeah, we'll have to see howit's going for you.
That'll be a thing.
Speaker 1 (51:03):
Jonathan loved to get a group of people to do it with
him as well.
So if anybody's interested,that would be fun.
Speaker 2 (51:05):
Jackie, I would do it I would do it in a heartbeat
Really.
Yeah, 35 days.
Yeah, we'd have to check in.
Speaker 1 (51:09):
I do a lot of it already.
It's not as big of a leap forme.
No, no.
Speaker 2 (51:14):
The hour and a out in the two sessions, like that's
going to be the that will be theother thing I'd figure it out.
Speaker 1 (51:19):
It's like, it's like a, it's a walk at your lunch.
Speaker 2 (51:21):
Okay, you know, we'll figure it out.
Speaker 1 (51:22):
We'll we'll talk about this.
Speaker 2 (51:23):
All right, sounds good.
Speaker 1 (51:24):
Well, thank you guys for being here.
Really appreciate you.
Thanks for tuning in to anotherepisode of Auto Care On Air.
(51:45):
Make sure be a production ofthe Auto Care Association
dedicated to advancing the autocare industry and supporting
professionals like you.
To learn more about theassociation and its initiatives,
visit autocareorg.
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