February 26, 2024 • 29 mins
Embark on a journey with us as we demystify the all-encompassing power of exercise beyond the basic goal of weight loss. Joined by Justin Gaines, we delve into the significance of building muscle mass, not just for its aesthetic value but as a cornerstone for sustaining health and mobility into our silver years. We challenge the extreme workout hype that dominates social media and encourage a pivot towards functional fitness that enriches day-to-day living, proving that real strength is about more than just muscles—it's about enhancing your life.
Reflecting on my own upbringing on a farm, I share how those natural, everyday activities provided a solid foundation for lifelong fitness, mirroring the healthy habits observed in the world's blue zones. We dissect the false narrative that fitness can only be achieved within the confines of a gym, offering practical advice for integrating bodyweight exercises and simple tools into your home regime. The conversation takes a holistic turn as we touch upon diet, the impact of light quality, and the underrated benefits of stepping outside for our workouts, painting a picture of health that extends far beyond the four walls of a fitness center.
As we wrap up, we address the importance of inclusive gym cultures and how they can either welcome or intimidate newcomers. The diversity of gym environments, much like the variety of dining experiences, caters to different preferences and needs. We leave listeners with three actionable tips: stay active, know that you don't need a gym to achieve fitness, and set a straightforward goal like hitting 10,000 steps per day. Tune in for a fresh perspective on how to weave physical fitness into the fabric of your everyday life, empowering you to make choices that support a healthier, more balanced existence.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Balance Blueprints podcast,
where we discuss optimaltechniques for health and
finances and then break it downto create an individualized and
balanced plan.
I'm your host, john Proper,here with my co-host, justin
Gaines.
Speaker 2 (00:12):
You can't just focus on nutrition or just exercise.
You need both of those to cometo a healthy, balance life.
Speaker 1 (00:20):
Yeah, yeah, it's part of the whole holistic view.
I guess I started to seeexercise not as much as a weight
loss tool or an aesthetics tool, which is huge benefits of it.
I mean, you lose weight, yourhealth gets way better, and
obviously there's a lot of greatthings with associating looking
(00:42):
better, like you feel better.
There's maybe an ego part thereas well, but I've started to
associate working out with morejust feeling better, being able
to move better, A long-termhealth.
I think one of the mostimportant reasons for working
out is muscle gain, and not inthe sense of you look great, but
(01:05):
in a sense of when you getolder, the more muscle mass you
have, the healthier and longerhealth span you're going to have
.
Hip fractures are a huge problemwith mainly older individuals,
especially women.
So that's a topic for anotherday, like why you may have
weaker bones.
But if you are someone that hasweaker bones and it's harder to
(01:26):
recover from that, increasingyour muscle mass is really
what's just going to supportthose bones.
So if you have strong muscles,you're less likely to fall, less
likely to get injured, and thenthose bones, even if they are
weak, are less likely to break,and we know once you go in the
hospital for a hip fracture.
A lot of stuff goes down southfrom there.
Speaker 2 (01:45):
Right.
Especially, the older you get,the mobility becomes a major
concern, which we even see onthe underwriting side of life
insurance, when you start to seefractures, and what would be
minor health concerns that youwould quickly recover from in
your 20s and 30s and even 40sstart to become larger concerns
(02:06):
in your 50s and 60s and later,simply because your body doesn't
recover as quickly.
Speaker 1 (02:12):
So definitely yeah.
I mean and that's why I'vestarted looking at exercise
through a different lens,because we'll talk about it in a
sense of.
I think the norm these days isexercise, is this thing that and
I've done this for sure it'ssometimes a punishment, which is
not a good way to go about it.
But if you're trying to make upfor either some poor eating or
(02:35):
a poor day or something else,you're kind of putting yourself
through some exercise there andit sounds crazy, but I know
that's what goes through a lotof people's minds.
So it can be used as apunishment, can be used as this
If you've played sports a lot,they use it as like a vetting
system.
You know where they put youthrough the ring or you wake up
super early, you do the crazystuff and it's like you know.
I understand that to a degreetoo you want to kind of vet your
(02:57):
athletes, but at the same time,if you want the best athletes
possible, you probably don'twant to make sure, you know,
ruin their sleep, work themuntil they're dead.
And there is there is a sensethere of your building, you know
discipline, your building grit.
But I think we, the industry,can take that too far too, and
you see that with even the gymindustry on Instagram or on
(03:19):
TikTok.
And I actually saw I didn't eventhink about this till right now
what I saw the other day a kidon Instagram deadlifting and the
first shot was him sayingbecome an animal and blood just
dripping out his nose.
And it was because hedeadlifted so much with I
wouldn't say great form that itcaused a nose bleed.
I'm just thinking, like youknow, that post has a lot of
(03:42):
likes and that's just not theimage or the philosophy or the
route we should be going for.
Exercise and I think it'sgetting blown up into this thing
of.
A lot of people may have somemental things going on, some
inner work, and exercise can bea great tool, but I think we're
almost relying on that too muchand going too hard there, where
(04:02):
exercise should really just be aform to stay healthy in the
long run.
Speaker 2 (04:07):
Well, it's unfortunate too, because it's
videos like that and it's thattype of culture that deters a
lot of individuals that want togo to the gym, work out on a
much more, we'll say, calm level, but they don't want to go to
the gym because they don't wantto deal with that, they don't
want to be around that, theydon't want to have to see it,
they don't want to feel, youknow so little because they're
(04:29):
maybe lifting lower weights ornot doing these crazy things and
you know, making it seem, so tospeak.
But I think you know, bringingin the sports analogy is
important because ultimately,like when I go to the gym, it's
in in your the same way, it'sfocused on functionality.
And so, because you're focusedon functionality, you're not
(04:53):
necessarily going to the highestweights.
You're focused on Maybe lowerweights or the mobility elements
or making sure the range ofmotion is there, so that you can
then make sure that you havethe ability to do these things
in real life.
Essentially, you're going tothe gym to train for real life
scenarios versus going to thegym to train for some
(05:15):
competition that either doesn'tmean anything or doesn't even
exist for a lot of people.
Speaker 1 (05:21):
Right, yeah, I can kind of explain through with my
journey to go off.
What you said is you knowyou're younger and you're
playing sports, so your exercisemimics a lot of what you need
in that sport and I think I'mkind of getting back to that
type of training.
But you're doing things thatprevent you from if you're
running quick or changingdirections.
(05:42):
You're doing things thatprevent injuries there a lot of
knee stuff, hip stuff, and thenyou're also lifting weights, but
not to a degree that abodybuilder or power lifter
lifts weights.
You're lifting weights to bethe strongest you can in your
sport, but there's not manysports where you want to be just
one big hulk of muscle.
So it goes like that.
(06:02):
Then a lot of people fall out ofsports, which is fine after a
certain period if you don't goon.
But then a lot adopt eitherpowerlifting or bodybuilding and
the cardio goes way down.
You were doing that with sportsbecause you need to make sure
you're not getting out of breathsuper easy.
So when you're done playingsports, the cardio goes down and
then we stop working on.
(06:24):
Maybe you're still doing somemobility, some stretching, and
then that slowly decreases.
Then you're really only liftingheavy.
Then you look great but youdon't feel great.
Joints are injuries.
Some people just kind of pushthrough and then I think a lot
of people recycle.
Of this is where I'm getting tomy mid twenties a lot more of
like all right, I'm going tostart maybe you know, go back
(06:48):
and practicing that moreathletic training, because I
still want to run, I still wantto be able to do stuff Like if
you're going to play a pickupgame with friends or your kids
someday, you don't want to berunning in that later that night
.
Be like man.
I can't do that for six moreweeks.
So like jumping plyometrics.
I haven't gotten there yet, butmy mentality is switching back
to that.
I'm kind of in the phase nowwhere I did some powerlifting, I
(07:10):
did some bodybuilding, butreally what's important to me is
strength through range ofmotion, like you were talking
about.
You know, injuries happen whenyou get into a weird position
that you've never trained in.
So the way you counteract thatis, you go into those weird
positions in your training, butin a very slow, safe,
(07:30):
lightweight method.
So that way, when your bodygoes into those weird positions
in the real life, in the realworld, your body isn't like holy
crap.
We've never been here and Ihave no strength here, so my
knees just going to bend a weirdway and you'll see people on
Instagram doing knees forward,heads all the way back, weird
positions, and it's showy.
(07:51):
I think maybe those people get alot of craft because they want
to show that stuff to attractyou to their page.
But really what theirphilosophy is is you know,
they're not just taking newbieswith that and telling them to do
that.
They are starting them with thebasics of okay, how's our ankle
mobility?
And then how can we strengthenour ankle mobility so the knees
go farther over the toes andthings of that nature.
(08:12):
So that's a lot, you know,important stuff that's getting
missed these days to hisstrength, through different
positions.
Speaker 2 (08:19):
Right, I think one of the accounts that does it the
best.
I don't even know his name, buthe ends all his videos with
stay flexi.
Speaker 1 (08:25):
Yeah, is that a blonde haired kid.
Speaker 2 (08:27):
Yeah, blonde haired kid, very, very flexible, not
super bulky, but like.
One of the most common startcuts to his video that he uses
is he shows what would be, formost people, a rolled ankle.
Even because he has the anklemobility, he can put his ankle
in that position and it doesn'tcause an injury because it's not
(08:48):
hyper extending any of thetendons or ligaments there, and
so I feel like he does a reallygood job of you know, maybe
doing that hook in the beginningbut then explaining what
exercises to do to grow that andbuild that and how to put
yourself in a position where, ifyou do miss stuff on a curb,
you're not going to be out ofcommission for a week and be a
(09:09):
mayor cast because you're anankle.
You know the size of Mars andyou can't walk.
Speaker 1 (09:14):
Yeah, now he is a great account for that stuff and
if people know who he is, soyou can picture him.
I'll use him as an example too.
I think he's even getting intomore strength training and
muscle mass because he's beenvery focused on that and I don't
think that's bad at all.
That's what people need.
Like that's a great startingpoint.
Even if you were starting there, I would rather you start there
(09:36):
than just pack on muscle andnot have any mobility because
you're going to get, you know,much higher chance of being
injured.
But now he's, I think, going toput on some more muscle mass I
saw in one of his posts, becauseI see them as equally important
.
Like we talked about, long term,muscle acts also, as you know,
an active system, like it's notjust on your body.
You know, having more musclethan fat.
(09:58):
Both of them send signals toyour body.
So if you have muscle that'sburning up more calories, it's a
lot more beneficial.
And I'm just really trying topromote a society, too, where
it's okay to want to be strong,to want to be fit and not to
accept that we're overweight.
You know, we won't get too muchinto the mentality and the
(10:20):
logistics around it.
Yeah, I'm a believer of.
If I'm getting overweight andmy friend comes up to me and
says, you know, you're kind ofpacking on pounds, this is
coming from a place of concern,what's going on?
I'm not going to look at themand say, whoa, that's.
I feel offended.
I want the people around me tobe truthful, honest and I want
(10:40):
to make sure I'm the healthiestI can be, having lean muscle
mass.
They've even shown studies onthe more lean muscle mass people
have, the better predictors,better chance they beat disease
cancers.
So it's not just this, you knowthing that is great for show.
It's very active, verybeneficial, and you know,
there's both sides of the cointhere where you should be able
(11:02):
to move like him, nice andflexible, and you should also be
very strong, because I don'tsee a problem, men and females
should be as strong as they canbe.
I think there's another guy whodoes it.
She's like swole and flexi orsomething, if you've heard of
that, but he's he's like Jack,looks like maybe a gladiator,
(11:24):
but he's just as flexible andhis whole thing is like swole
and flexi or something and I'mjust like it's kind of cool.
That's the kind of goal, forsure, for sure, and it's great
to start with that sense ofstart with the flexibility,
start with getting comfortablein really bottom positions,
cause you know you'll go to thegym and no hate thrown towards
(11:45):
these people.
That's more of a concern.
You'll see people squattingreally heavy.
I'm looking at him like when istheir knee or ankle going to
buckle?
And it's it's concerningbecause there's a lot of ego
lifting.
That happens because of theculture.
Instead of lower the weight,get comfortable with the
position.
The other thing I really likeabout these people that are
promoting flexibility, mobility,strength through range of
(12:07):
motion is you really learn yourbody.
So when you're going reallyslow, you're going into
positions you might not realize.
You're making that brain muscleconnection.
You're learning how your bodymoves, how it feels in different
positions.
Great, you did that.
Now you go to the gym, you'resquatting one day and you kind
of feel something you don'tnormally feel like.
You have that consciousness,that connection to your muscles
(12:29):
where you can go.
Maybe today should be a littlelighter, and then you just
prevented an injury that tookyou out of the gym for three
weeks.
So there's a lot of benefitthere too of with working out.
I know the goal is to gain asmuch muscle as you can, as fast
as you can be efficient, butthere's a real benefit there of
going slow, and this eventransitions into if we look at
(12:53):
the longest living populationsin the world.
Already I just thought ofanother episode.
We're going to have to breakdown the blue zones because
there is some misinformationaround there.
I don't know what that man isthinking I think his name is Dan
and something but the man who'sdoing the blue zones research
is missing some vitalinformation.
But some things he does haveright.
(13:14):
If we look at those populations, none of them are bodybuilders,
insane gladiators.
They are walking a ton that nodoubt.
They're definitely walking waymore than 10,000 steps a day
because they live in those typesof environments.
They're gardening a lot, doingoutside work, probably like
farming work.
They are doing things that arevery active, challenging,
(13:38):
lifting heavy things around theyard, but they're not going to a
gym and just pumping the sameway up and down 100 times.
So it's very functional, butit's very active as well.
Speaker 2 (13:48):
Right.
Well, and that's another pointtoo, we spent a lot of time
talking about the gym andgrowing up on a farm.
It's hard for me now to get inthe mindset of going to the gym,
because growing up on a farm,you always made jokes and kind
of looked down on the personthat went to the gym because you
were like you're clearly notdoing enough in your regular day
(14:10):
.
If you want to go to the gym,like growing up on a farm and
doing all the work that you doon a farm, you're exhausted when
the day's over.
So you're definitely not goingto the gym in the morning
because you know you have awhole schedule of work to do all
day, and you're definitely notgoing to the gym after your day
is done because you just did afull body workout.
Yeah, and it's one of thosethings that a gym ultimately
(14:32):
ends up being similar to avitamin, in a sense that it's
what you should takesupplementary to your daily life
in order to focus on thoseindividualized areas, and that's
whether it's a home gym orgoing to the gym.
But if you're walking around inyour daily life, you're getting
(14:53):
the exercise through your life,through, like, your work
environment or just what you doon a day to day basis.
You may not need to go and doall of these things because
again we're not saying that youneed to lift a ton of heavy
weight.
We're saying that you need to bemobile, you need to be active
and as you talk about the bluezones, walking a ton, just
having a bunch of very high rep,low weight exercises that
(15:18):
you're doing will get you tothat healthy spot.
And so you know, like myself,being in a very office based
setting, even though I go out onthe road and stuff, I'm not
super active.
I have to be intentional aboutgoing for walks, doing these
sorts of things.
But if you take somebody who'sin the agricultural industry and
working on a farm, like theydon't need to go to the gym and
(15:40):
they're still going to behealthy as far as an exercise
component, there's the healthelements too.
Speaker 1 (15:44):
But as far as exercise concerned, yeah, that's
a great analogy, comparing itto a supplement, and with all of
that, a ton of good pointswe'll go into is let's talk
about the gym and the gymenvironment, because it's not
the people but the machines, howit's done, the lights, the loud
music, all of that.
I'll agree with you that ourlife and how society is set up
(16:09):
now does not promote physicalactivity and long healthy living
, for better or worse.
We won't go into that.
That's probably more of a.
There's a lot of benefits, alot of bad things about it, but
we have a society where most ofthe jobs are office jobs, most
are inactive.
So, yeah, the gym looks likethis great, let me go and do
everything in an hour becausewe're trying to be efficient
(16:30):
with everything.
But you look at jobs likefarmers, other very physical
active jobs.
Those are great because I thinkyou're getting a sense of
cardio and you're lifting abunch of heavy things for
serving nurses.
I think those are also greatbecause you're getting so many
steps.
You're staying healthy.
Then we'll get into, though,the gym, and exercise is just
(16:53):
one part of health, becauseunfortunately, nurses have some
of the worst health for so manyother reasons.
But that's where someone mightif they're a server or something
like that you might want toincorporate.
Like Justin said, if you'redoing a lot of low weight, high
rep stuff like go home and dolunges outside, a ton of body
weight squats you don't need agym for that, but some of those
(17:13):
jobs I still do want to stressthe importance of the more
muscle mess you have or not more, but a good amount of muscle
mass will be better, so thatcuts your workout time in half.
Speaker 2 (17:23):
Though if you have a job that's so active like that,
then Ultimately, you don't haveto go to the gym every day or if
you're doing a home workout youdon't do that every day you
could take two days out of theweek that I'm going to do some
body weight stuff, biometricsand body weight exercise
push-ups, sit-ups, squats,lunges I just go through.
Speaker 1 (17:48):
Yeah, pull-ups dips, Like if you could do all this
body weight stuff, you're goingto be better than probably 80%
of the population still.
Speaker 2 (17:57):
Right and minus the pull-ups, basically need no
equipment for that Right.
You can through it with a chairyou can do all these things
without any of these additionalexercises or additional
equipment, and so your cost toget in becomes very, very much
so lower than trying to do someof these other things that I'm
(18:18):
going to have to spend $5,000 toget a powerlifting rack and
weights, a bar and a bench andall.
Definitely, don't start thereRight, just do the body weight
exercises, all right.
Speaker 1 (18:30):
So now, like I said before, we'll talk about the
environment a little.
And it's funny because a lot ofpeople in this health space that
I'm in that focus on you knowmore of a holistic, good light
environment, good food, goodenvironment that you're living
in.
They know the gym is almost notreally a healthy place.
So it's a place that hasterrible light environment and
(18:53):
we're going to do an episode onthat but very strong blue
fluorescent lights.
The music's not really going toharm you, it's just annoying in
my opinion.
But they have to blast it andkeep it loud because otherwise
you'd hear a lot of grunting oryou know those things.
It's not a place thatnecessarily requires wireless
headphones, but I would say it'sone of the places that really
(19:14):
uses wireless headphones,because working out with a wire
is the most annoying thing inthe world and you don't want to
listen, like I just mentioned,to people grunting.
So it is a place mixed withthat and probably just the
building itself, especially gymsin New York City.
You know there's a lot ofwireless signals, wireless
radiation, going around therebetween everyone's headphones on
(19:35):
their head and the buildings.
Usually people are going eithermornings or nights before work,
after work and especially inthe winter time, we're jumping
into a spot where you know it'snot supposed to be, like you
should be in more of a naturallight.
It should either be dark stillyou shouldn't be hitting your
(19:55):
body with really bright bluelight signals kind of messing up
your circadian rhythm.
So, with all that said, a lotof these people know that the
gym is not really the healthiestspot in the world.
I'm gonna still go to it untilI am able to do a home gym
because for me, working out,while it may not be necessary,
like we just talked about, ifsomeone is active, walks a lot
(20:18):
is intentional, does a lot ofbody weight things at home a gym
is not necessary.
I'm more gonna do it because Ido enjoy lifting heavy.
I don't know why I'm stillfiguring that out, but like I
enjoy heavy squats, it feelsmore of a activity when I stop
sports of, like it's stillsomething you're kind of just
training for.
So there's nothing wrong withit.
I know we said a lot of things.
(20:39):
If you don't need it, but ifyou also enjoy it, you know
there's nothing wrong with it.
But I will definitely.
My goal is to build a homegarage gym at some point so I
can work out with the type ofmusic I want on my speakers, not
on headphones, not underterrible light.
I can open up the garage, letnatural light in.
So it's just funny, because Iguess the easiest way to sum all
(21:01):
this up because it may havebeen, excuse me, kind of
roundabout is when I see peoplejust to go to the gym to walk on
the treadmill, I know that'sactually more negative for their
health than if they were tojust go outside and walk.
And I get it, it's cold out,but guess what?
That cold's also gonna helpyour health, so and it's also
gonna help you lose more weight.
So when I see people go to thegym and they're walking on
(21:22):
treadmill and it's kind ofgetting dark out and they're
under super bright lights andI'm just thinking just please go
walk outside, because that'sactually gonna help you lose
weight better, keep youhealthier, and it's a better
environment than the gym.
And this isn't talked about muchbecause I understand going to
the gym is better than doing noexercise at all.
But there's also a lot ofbarriers there.
(21:43):
You have to pay for a gymmembership, you have to drive
there.
It's like why aren't we justtalking about walk outside your
house?
Go for a walk, it's verybeneficial.
Speaker 2 (21:51):
Right, even as you mentioned that you're going to
continue to go to a gym and dothe heavy weights and all that
sort of stuff, I think it'sworth noting that for the past
nine months to a year, you'vebeen doing high wrapped, low
weight mobility training at thehouse.
Yeah, I mean when you wereliving with me for the entire
(22:13):
year you were living with me,you didn't have a gym membership
and you were doing everythingwith resistance bands and long
walks and body weight training.
I think you did have a bar herewith- 60 was the highest.
Speaker 1 (22:27):
I think 60 was the most weight you have.
Speaker 2 (22:28):
I was going to say you didn't have much weight
there that you were playing withand it was all focused on
working on those smaller musclegroups than the larger muscle
groups.
Because even though you'regoing to a higher weight because
I think it's important todelineate here what you do when
you do high weight stuff you goto the highest weight that you
can without any altercation ofform, absolutely, if you feel
(22:54):
your hip, your knee, your elbows, any portion of your body
moving out of alignment ever soslightly, not even necessarily
visually.
Because there's been times thatI spotted you and you've lowered
the weight because you're likeI missed my form and I didn't
even notice that something moved.
But you notice that because youcan feel it in your body.
(23:16):
You can feel it better thanyour spot or watching you.
But I think it's important tonote that, yes, you're talking
high weights, but you're talkinghigh weights with near perfect
or perfect form.
Speaker 1 (23:27):
Yeah, very important differentiation.
It ties into the stuff wetalked about earlier.
The more you learn your body,the better.
I did a lot of that stuff athome resistance bands workout
because I was recovering from aninjury.
I should say I wasn't just thisperson that woke up one day and
(23:47):
realized, oh, I should do thetedious small muscle groups like
you're saying, and thenannoying.
I was injured for a long timeand probably to a fall.
I was like I never want to beinjured again, which probably
unrealistic.
I heard someone say it changedmy mindset, which I'm really
grateful for.
Someone said the reason youwork out is so you can deal with
(24:07):
the injuries when they come up,not so you never get injured,
because that's inevitable.
But point being is I did a lotof that stuff because I was
injured.
It set me up for a verysuccessful future.
Now and people don't realize wetalk about it's funny because
you post something on Instagram.
I don't even post most of thoseworkouts because I just know
(24:29):
the Instagram, the TikTok people.
They're going to laugh at 60pound bar and they don't even
realize how tedious and annoyingyou can make workouts with a 60
pound bar, like I'm talkingeverything.
We're talking here for thesmall muscle groups, it's always
single leg, always single arm.
You're doing things that mostpeople can't even do, like a
(24:49):
single leg pistol squat.
Now, all of a sudden you'redoing pistol squats with my 40
pound dumbbell.
And it's just funny because alot of these people don't
realize and I don't want to takeanything away from them I'm
sure they're squatting like 315pounds easy, up down, up down,
but then you get them to do apistol squat and they can't even
do it, you know.
(25:11):
So it's definitely important tohave both and I just I guess all
of this I'm saying is I hopesomeday and I wish the culture
online will change so we can getrid of that big eagle lifting,
because I think it will preventa lot of injuries so people
don't feel like they have tolift too much.
And I think that's more of theway to promote inclusiveness, to
(25:32):
get people to go to the gym,because that's going to make
people feel a lot morecomfortable of like, hey, we're
building up this community,start low, we want you to be
safe.
And yeah, that guy over thereis squatting a ridiculous amount
, but like he's also very kindand most people that are doing
that are very kind.
I think we're probably blowingit up too of.
You know, if you go to the gym,most people are going to be
(25:53):
uplifting a nice community.
I think it's more of just whatwe're speaking to are the people
that maybe aren't in thatcommunity yet and seeing things
online, it can seem like a verystrange community.
But if you actually go to thegym I think it's a lot more
uplifting and helpful than it'spromoted and it definitely
depends on the gym that you goto as well.
Speaker 2 (26:12):
Yeah, depending on what gym you go to, there's 100%
different crowds of differentgyms.
Yeah, you know, if you're, it'ssimilar to like a restaurant.
You wouldn't lump allrestaurants in the same category
because they all servedifferent food and because they
serve different food, differentpeople go to those restaurants.
But the people that go to therestaurants have one thing in
common they all like or areinterested in that type of food,
(26:35):
and gyms are very much so thesame way that they might have
all the same equipment or nearlythe same equipment, but there's
very different communities andgroups and attitudes at
different gyms that you go to,and that's within, you know, the
same postal code.
Yeah, and in the same area,there are very different
(26:55):
attitudes and perceptions ateach gym, and that's just.
That's just human nature.
You know, that's just what it is, but I think, yes, I think what
we're tackling more is thestereotypes and the stigmatisms
around it that keep people awayfrom the gym or not interested
in working out at all, becausethey don't want to be that
person.
They don't want to beassociated with that group of
people.
Speaker 1 (27:16):
Yeah, or you just feel insecure.
I mean, I'm not even perfectmyself.
I'll go to the gym and Icompare.
It seems like the more you workout, probably the more you
compare, the more bodydysmorphia you may acquire.
I know that's a popular topic,but I know I do that now and I'm
fit active.
I know what I'm doing.
So I can't even imagine, youknow, if you're a complete
(27:36):
newbie and you're going to thegym, it's going to be very
intimidating.
I mean, just think aboutwalking into a room with you
have no idea what's going on.
Just put yourself in thatsituation and, no matter where
it is, you feel awkward.
Speaker 2 (27:48):
Oh, a hundred percent .
I feel that way too, even if I,like I know my way around a gym
.
But if I haven't been going tothe gym for a while and I go
back, I still feel like thatoutsider, that person who
doesn't know what they're doingor you know, you start.
Your internal voice startssaying oh, you know, these
people who've been here aregoing to know that I'm a newbie
and know that I'm not workingout.
Speaker 1 (28:06):
They have no idea.
They're thinking aboutthemselves.
Speaker 2 (28:09):
Right, so let's, let's sum it up because we're
getting, we're getting towardsthe talent here.
Let's sum up as far as theoverview of the basics of
working out.
Speaker 1 (28:17):
Yup.
Speaker 2 (28:19):
What are?
Well, I love the number threeand just having three action
points here.
What are the three things?
If you're looking to improveyour physical health?
What are the three things thatyou think you should be focused
on or looking at?
Speaker 1 (28:32):
Yup, we got one.
Be active, you don't need to goanywhere.
Fancy like a gym, 10,000 steps.
Two with that said, do somebody work body weight exercises
outside.
Muscle mass is still veryimportant.
Buy a pack of resistance bandsoff Amazon.
Buy a five 10 pound dumbbellYou're going to do it for very
cheap.
You can do it at home.
(28:52):
Three remember it's a holisticthing.
It's not just about the gym,just about exercises, about the
food you eat, the lightenvironment you live in and also
if you can get outside whiledoing it, it's going to be much
better.
Speaker 2 (29:04):
Perfect, perfect Three, three very actionable
things that we can do and,generally speaking, if we, if we
don't buy the resistance bandsand do the weight, these are all
things that we can do at zerocost.
Speaker 1 (29:16):
Thanks for listening to our podcast.
Speaker 2 (29:18):
We hope this helps you on your balance freedom
journey.
Speaker 1 (29:20):
Please share your thoughts in the comments section
below.
Speaker 2 (29:22):
Until next time, stay balanced.
Welcome to the Balance Blueprints podcast,
where we discuss optimaltechniques for health and
finances and then break it downto create an individualized and
balanced plan.
I'm your host, john Proper,here with my co-host, justin
Gaines.
Speaker 2 (00:12):
You can't just focus on nutrition or just exercise.
You need both of those to cometo a healthy, balance life.
Speaker 1 (00:20):
Yeah, yeah, it's part of the whole holistic view.
I guess I started to seeexercise not as much as a weight
loss tool or an aesthetics tool, which is huge benefits of it.
I mean, you lose weight, yourhealth gets way better, and
obviously there's a lot of greatthings with associating looking
(00:42):
better, like you feel better.
There's maybe an ego part thereas well, but I've started to
associate working out with morejust feeling better, being able
to move better, A long-termhealth.
I think one of the mostimportant reasons for working
out is muscle gain, and not inthe sense of you look great, but
(01:05):
in a sense of when you getolder, the more muscle mass you
have, the healthier and longerhealth span you're going to have
.
Hip fractures are a huge problemwith mainly older individuals,
especially women.
So that's a topic for anotherday, like why you may have
weaker bones.
But if you are someone that hasweaker bones and it's harder to
(01:26):
recover from that, increasingyour muscle mass is really
what's just going to supportthose bones.
So if you have strong muscles,you're less likely to fall, less
likely to get injured, and thenthose bones, even if they are
weak, are less likely to break,and we know once you go in the
hospital for a hip fracture.
A lot of stuff goes down southfrom there.
Speaker 2 (01:45):
Right.
Especially, the older you get,the mobility becomes a major
concern, which we even see onthe underwriting side of life
insurance, when you start to seefractures, and what would be
minor health concerns that youwould quickly recover from in
your 20s and 30s and even 40sstart to become larger concerns
(02:06):
in your 50s and 60s and later,simply because your body doesn't
recover as quickly.
Speaker 1 (02:12):
So definitely yeah.
I mean and that's why I'vestarted looking at exercise
through a different lens,because we'll talk about it in a
sense of.
I think the norm these days isexercise, is this thing that and
I've done this for sure it'ssometimes a punishment, which is
not a good way to go about it.
But if you're trying to make upfor either some poor eating or
(02:35):
a poor day or something else,you're kind of putting yourself
through some exercise there andit sounds crazy, but I know
that's what goes through a lotof people's minds.
So it can be used as apunishment, can be used as this
If you've played sports a lot,they use it as like a vetting
system.
You know where they put youthrough the ring or you wake up
super early, you do the crazystuff and it's like you know.
I understand that to a degreetoo you want to kind of vet your
(02:57):
athletes, but at the same time,if you want the best athletes
possible, you probably don'twant to make sure, you know,
ruin their sleep, work themuntil they're dead.
And there is there is a sensethere of your building, you know
discipline, your building grit.
But I think we, the industry,can take that too far too, and
you see that with even the gymindustry on Instagram or on
(03:19):
TikTok.
And I actually saw I didn't eventhink about this till right now
what I saw the other day a kidon Instagram deadlifting and the
first shot was him sayingbecome an animal and blood just
dripping out his nose.
And it was because hedeadlifted so much with I
wouldn't say great form that itcaused a nose bleed.
I'm just thinking, like youknow, that post has a lot of
(03:42):
likes and that's just not theimage or the philosophy or the
route we should be going for.
Exercise and I think it'sgetting blown up into this thing
of.
A lot of people may have somemental things going on, some
inner work, and exercise can bea great tool, but I think we're
almost relying on that too muchand going too hard there, where
(04:02):
exercise should really just be aform to stay healthy in the
long run.
Speaker 2 (04:07):
Well, it's unfortunate too, because it's
videos like that and it's thattype of culture that deters a
lot of individuals that want togo to the gym, work out on a
much more, we'll say, calm level, but they don't want to go to
the gym because they don't wantto deal with that, they don't
want to be around that, theydon't want to have to see it,
they don't want to feel, youknow so little because they're
(04:29):
maybe lifting lower weights ornot doing these crazy things and
you know, making it seem, so tospeak.
But I think you know, bringingin the sports analogy is
important because ultimately,like when I go to the gym, it's
in in your the same way, it'sfocused on functionality.
And so, because you're focusedon functionality, you're not
(04:53):
necessarily going to the highestweights.
You're focused on Maybe lowerweights or the mobility elements
or making sure the range ofmotion is there, so that you can
then make sure that you havethe ability to do these things
in real life.
Essentially, you're going tothe gym to train for real life
scenarios versus going to thegym to train for some
(05:15):
competition that either doesn'tmean anything or doesn't even
exist for a lot of people.
Speaker 1 (05:21):
Right, yeah, I can kind of explain through with my
journey to go off.
What you said is you knowyou're younger and you're
playing sports, so your exercisemimics a lot of what you need
in that sport and I think I'mkind of getting back to that
type of training.
But you're doing things thatprevent you from if you're
running quick or changingdirections.
(05:42):
You're doing things thatprevent injuries there a lot of
knee stuff, hip stuff, and thenyou're also lifting weights, but
not to a degree that abodybuilder or power lifter
lifts weights.
You're lifting weights to bethe strongest you can in your
sport, but there's not manysports where you want to be just
one big hulk of muscle.
So it goes like that.
(06:02):
Then a lot of people fall out ofsports, which is fine after a
certain period if you don't goon.
But then a lot adopt eitherpowerlifting or bodybuilding and
the cardio goes way down.
You were doing that with sportsbecause you need to make sure
you're not getting out of breathsuper easy.
So when you're done playingsports, the cardio goes down and
then we stop working on.
(06:24):
Maybe you're still doing somemobility, some stretching, and
then that slowly decreases.
Then you're really only liftingheavy.
Then you look great but youdon't feel great.
Joints are injuries.
Some people just kind of pushthrough and then I think a lot
of people recycle.
Of this is where I'm getting tomy mid twenties a lot more of
like all right, I'm going tostart maybe you know, go back
(06:48):
and practicing that moreathletic training, because I
still want to run, I still wantto be able to do stuff Like if
you're going to play a pickupgame with friends or your kids
someday, you don't want to berunning in that later that night
.
Be like man.
I can't do that for six moreweeks.
So like jumping plyometrics.
I haven't gotten there yet, butmy mentality is switching back
to that.
I'm kind of in the phase nowwhere I did some powerlifting, I
(07:10):
did some bodybuilding, butreally what's important to me is
strength through range ofmotion, like you were talking
about.
You know, injuries happen whenyou get into a weird position
that you've never trained in.
So the way you counteract thatis, you go into those weird
positions in your training, butin a very slow, safe,
(07:30):
lightweight method.
So that way, when your bodygoes into those weird positions
in the real life, in the realworld, your body isn't like holy
crap.
We've never been here and Ihave no strength here, so my
knees just going to bend a weirdway and you'll see people on
Instagram doing knees forward,heads all the way back, weird
positions, and it's showy.
(07:51):
I think maybe those people get alot of craft because they want
to show that stuff to attractyou to their page.
But really what theirphilosophy is is you know,
they're not just taking newbieswith that and telling them to do
that.
They are starting them with thebasics of okay, how's our ankle
mobility?
And then how can we strengthenour ankle mobility so the knees
go farther over the toes andthings of that nature.
(08:12):
So that's a lot, you know,important stuff that's getting
missed these days to hisstrength, through different
positions.
Speaker 2 (08:19):
Right, I think one of the accounts that does it the
best.
I don't even know his name, buthe ends all his videos with
stay flexi.
Speaker 1 (08:25):
Yeah, is that a blonde haired kid.
Speaker 2 (08:27):
Yeah, blonde haired kid, very, very flexible, not
super bulky, but like.
One of the most common startcuts to his video that he uses
is he shows what would be, formost people, a rolled ankle.
Even because he has the anklemobility, he can put his ankle
in that position and it doesn'tcause an injury because it's not
(08:48):
hyper extending any of thetendons or ligaments there, and
so I feel like he does a reallygood job of you know, maybe
doing that hook in the beginningbut then explaining what
exercises to do to grow that andbuild that and how to put
yourself in a position where, ifyou do miss stuff on a curb,
you're not going to be out ofcommission for a week and be a
(09:09):
mayor cast because you're anankle.
You know the size of Mars andyou can't walk.
Speaker 1 (09:14):
Yeah, now he is a great account for that stuff and
if people know who he is, soyou can picture him.
I'll use him as an example too.
I think he's even getting intomore strength training and
muscle mass because he's beenvery focused on that and I don't
think that's bad at all.
That's what people need.
Like that's a great startingpoint.
Even if you were starting there, I would rather you start there
(09:36):
than just pack on muscle andnot have any mobility because
you're going to get, you know,much higher chance of being
injured.
But now he's, I think, going toput on some more muscle mass I
saw in one of his posts, becauseI see them as equally important
.
Like we talked about, long term,muscle acts also, as you know,
an active system, like it's notjust on your body.
You know, having more musclethan fat.
(09:58):
Both of them send signals toyour body.
So if you have muscle that'sburning up more calories, it's a
lot more beneficial.
And I'm just really trying topromote a society, too, where
it's okay to want to be strong,to want to be fit and not to
accept that we're overweight.
You know, we won't get too muchinto the mentality and the
(10:20):
logistics around it.
Yeah, I'm a believer of.
If I'm getting overweight andmy friend comes up to me and
says, you know, you're kind ofpacking on pounds, this is
coming from a place of concern,what's going on?
I'm not going to look at themand say, whoa, that's.
I feel offended.
I want the people around me tobe truthful, honest and I want
(10:40):
to make sure I'm the healthiestI can be, having lean muscle
mass.
They've even shown studies onthe more lean muscle mass people
have, the better predictors,better chance they beat disease
cancers.
So it's not just this, you knowthing that is great for show.
It's very active, verybeneficial, and you know,
there's both sides of the cointhere where you should be able
(11:02):
to move like him, nice andflexible, and you should also be
very strong, because I don'tsee a problem, men and females
should be as strong as they canbe.
I think there's another guy whodoes it.
She's like swole and flexi orsomething, if you've heard of
that, but he's he's like Jack,looks like maybe a gladiator,
(11:24):
but he's just as flexible andhis whole thing is like swole
and flexi or something and I'mjust like it's kind of cool.
That's the kind of goal, forsure, for sure, and it's great
to start with that sense ofstart with the flexibility,
start with getting comfortablein really bottom positions,
cause you know you'll go to thegym and no hate thrown towards
(11:45):
these people.
That's more of a concern.
You'll see people squattingreally heavy.
I'm looking at him like when istheir knee or ankle going to
buckle?
And it's it's concerningbecause there's a lot of ego
lifting.
That happens because of theculture.
Instead of lower the weight,get comfortable with the
position.
The other thing I really likeabout these people that are
promoting flexibility, mobility,strength through range of
(12:07):
motion is you really learn yourbody.
So when you're going reallyslow, you're going into
positions you might not realize.
You're making that brain muscleconnection.
You're learning how your bodymoves, how it feels in different
positions.
Great, you did that.
Now you go to the gym, you'resquatting one day and you kind
of feel something you don'tnormally feel like.
You have that consciousness,that connection to your muscles
(12:29):
where you can go.
Maybe today should be a littlelighter, and then you just
prevented an injury that tookyou out of the gym for three
weeks.
So there's a lot of benefitthere too of with working out.
I know the goal is to gain asmuch muscle as you can, as fast
as you can be efficient, butthere's a real benefit there of
going slow, and this eventransitions into if we look at
(12:53):
the longest living populationsin the world.
Already I just thought ofanother episode.
We're going to have to breakdown the blue zones because
there is some misinformationaround there.
I don't know what that man isthinking I think his name is Dan
and something but the man who'sdoing the blue zones research
is missing some vitalinformation.
But some things he does haveright.
(13:14):
If we look at those populations, none of them are bodybuilders,
insane gladiators.
They are walking a ton that nodoubt.
They're definitely walking waymore than 10,000 steps a day
because they live in those typesof environments.
They're gardening a lot, doingoutside work, probably like
farming work.
They are doing things that arevery active, challenging,
(13:38):
lifting heavy things around theyard, but they're not going to a
gym and just pumping the sameway up and down 100 times.
So it's very functional, butit's very active as well.
Speaker 2 (13:48):
Right.
Well, and that's another pointtoo, we spent a lot of time
talking about the gym andgrowing up on a farm.
It's hard for me now to get inthe mindset of going to the gym,
because growing up on a farm,you always made jokes and kind
of looked down on the personthat went to the gym because you
were like you're clearly notdoing enough in your regular day
(14:10):
.
If you want to go to the gym,like growing up on a farm and
doing all the work that you doon a farm, you're exhausted when
the day's over.
So you're definitely not goingto the gym in the morning
because you know you have awhole schedule of work to do all
day, and you're definitely notgoing to the gym after your day
is done because you just did afull body workout.
Yeah, and it's one of thosethings that a gym ultimately
(14:32):
ends up being similar to avitamin, in a sense that it's
what you should takesupplementary to your daily life
in order to focus on thoseindividualized areas, and that's
whether it's a home gym orgoing to the gym.
But if you're walking around inyour daily life, you're getting
(14:53):
the exercise through your life,through, like, your work
environment or just what you doon a day to day basis.
You may not need to go and doall of these things because
again we're not saying that youneed to lift a ton of heavy
weight.
We're saying that you need to bemobile, you need to be active
and as you talk about the bluezones, walking a ton, just
having a bunch of very high rep,low weight exercises that
(15:18):
you're doing will get you tothat healthy spot.
And so you know, like myself,being in a very office based
setting, even though I go out onthe road and stuff, I'm not
super active.
I have to be intentional aboutgoing for walks, doing these
sorts of things.
But if you take somebody who'sin the agricultural industry and
working on a farm, like theydon't need to go to the gym and
(15:40):
they're still going to behealthy as far as an exercise
component, there's the healthelements too.
Speaker 1 (15:44):
But as far as exercise concerned, yeah, that's
a great analogy, comparing itto a supplement, and with all of
that, a ton of good pointswe'll go into is let's talk
about the gym and the gymenvironment, because it's not
the people but the machines, howit's done, the lights, the loud
music, all of that.
I'll agree with you that ourlife and how society is set up
(16:09):
now does not promote physicalactivity and long healthy living
, for better or worse.
We won't go into that.
That's probably more of a.
There's a lot of benefits, alot of bad things about it, but
we have a society where most ofthe jobs are office jobs, most
are inactive.
So, yeah, the gym looks likethis great, let me go and do
everything in an hour becausewe're trying to be efficient
(16:30):
with everything.
But you look at jobs likefarmers, other very physical
active jobs.
Those are great because I thinkyou're getting a sense of
cardio and you're lifting abunch of heavy things for
serving nurses.
I think those are also greatbecause you're getting so many
steps.
You're staying healthy.
Then we'll get into, though,the gym, and exercise is just
(16:53):
one part of health, becauseunfortunately, nurses have some
of the worst health for so manyother reasons.
But that's where someone mightif they're a server or something
like that you might want toincorporate.
Like Justin said, if you'redoing a lot of low weight, high
rep stuff like go home and dolunges outside, a ton of body
weight squats you don't need agym for that, but some of those
(17:13):
jobs I still do want to stressthe importance of the more
muscle mess you have or not more, but a good amount of muscle
mass will be better, so thatcuts your workout time in half.
Speaker 2 (17:23):
Though if you have a job that's so active like that,
then Ultimately, you don't haveto go to the gym every day or if
you're doing a home workout youdon't do that every day you
could take two days out of theweek that I'm going to do some
body weight stuff, biometricsand body weight exercise
push-ups, sit-ups, squats,lunges I just go through.
Speaker 1 (17:48):
Yeah, pull-ups dips, Like if you could do all this
body weight stuff, you're goingto be better than probably 80%
of the population still.
Speaker 2 (17:57):
Right and minus the pull-ups, basically need no
equipment for that Right.
You can through it with a chairyou can do all these things
without any of these additionalexercises or additional
equipment, and so your cost toget in becomes very, very much
so lower than trying to do someof these other things that I'm
(18:18):
going to have to spend $5,000 toget a powerlifting rack and
weights, a bar and a bench andall.
Definitely, don't start thereRight, just do the body weight
exercises, all right.
Speaker 1 (18:30):
So now, like I said before, we'll talk about the
environment a little.
And it's funny because a lot ofpeople in this health space that
I'm in that focus on you knowmore of a holistic, good light
environment, good food, goodenvironment that you're living
in.
They know the gym is almost notreally a healthy place.
So it's a place that hasterrible light environment and
(18:53):
we're going to do an episode onthat but very strong blue
fluorescent lights.
The music's not really going toharm you, it's just annoying in
my opinion.
But they have to blast it andkeep it loud because otherwise
you'd hear a lot of grunting oryou know those things.
It's not a place thatnecessarily requires wireless
headphones, but I would say it'sone of the places that really
(19:14):
uses wireless headphones,because working out with a wire
is the most annoying thing inthe world and you don't want to
listen, like I just mentioned,to people grunting.
So it is a place mixed withthat and probably just the
building itself, especially gymsin New York City.
You know there's a lot ofwireless signals, wireless
radiation, going around therebetween everyone's headphones on
(19:35):
their head and the buildings.
Usually people are going eithermornings or nights before work,
after work and especially inthe winter time, we're jumping
into a spot where you know it'snot supposed to be, like you
should be in more of a naturallight.
It should either be dark stillyou shouldn't be hitting your
(19:55):
body with really bright bluelight signals kind of messing up
your circadian rhythm.
So, with all that said, a lotof these people know that the
gym is not really the healthiestspot in the world.
I'm gonna still go to it untilI am able to do a home gym
because for me, working out,while it may not be necessary,
like we just talked about, ifsomeone is active, walks a lot
(20:18):
is intentional, does a lot ofbody weight things at home a gym
is not necessary.
I'm more gonna do it because Ido enjoy lifting heavy.
I don't know why I'm stillfiguring that out, but like I
enjoy heavy squats, it feelsmore of a activity when I stop
sports of, like it's stillsomething you're kind of just
training for.
So there's nothing wrong withit.
I know we said a lot of things.
(20:39):
If you don't need it, but ifyou also enjoy it, you know
there's nothing wrong with it.
But I will definitely.
My goal is to build a homegarage gym at some point so I
can work out with the type ofmusic I want on my speakers, not
on headphones, not underterrible light.
I can open up the garage, letnatural light in.
So it's just funny, because Iguess the easiest way to sum all
(21:01):
this up because it may havebeen, excuse me, kind of
roundabout is when I see peoplejust to go to the gym to walk on
the treadmill, I know that'sactually more negative for their
health than if they were tojust go outside and walk.
And I get it, it's cold out,but guess what?
That cold's also gonna helpyour health, so and it's also
gonna help you lose more weight.
So when I see people go to thegym and they're walking on
(21:22):
treadmill and it's kind ofgetting dark out and they're
under super bright lights andI'm just thinking just please go
walk outside, because that'sactually gonna help you lose
weight better, keep youhealthier, and it's a better
environment than the gym.
And this isn't talked about muchbecause I understand going to
the gym is better than doing noexercise at all.
But there's also a lot ofbarriers there.
(21:43):
You have to pay for a gymmembership, you have to drive
there.
It's like why aren't we justtalking about walk outside your
house?
Go for a walk, it's verybeneficial.
Speaker 2 (21:51):
Right, even as you mentioned that you're going to
continue to go to a gym and dothe heavy weights and all that
sort of stuff, I think it'sworth noting that for the past
nine months to a year, you'vebeen doing high wrapped, low
weight mobility training at thehouse.
Yeah, I mean when you wereliving with me for the entire
(22:13):
year you were living with me,you didn't have a gym membership
and you were doing everythingwith resistance bands and long
walks and body weight training.
I think you did have a bar herewith- 60 was the highest.
Speaker 1 (22:27):
I think 60 was the most weight you have.
Speaker 2 (22:28):
I was going to say you didn't have much weight
there that you were playing withand it was all focused on
working on those smaller musclegroups than the larger muscle
groups.
Because even though you'regoing to a higher weight because
I think it's important todelineate here what you do when
you do high weight stuff you goto the highest weight that you
can without any altercation ofform, absolutely, if you feel
(22:54):
your hip, your knee, your elbows, any portion of your body
moving out of alignment ever soslightly, not even necessarily
visually.
Because there's been times thatI spotted you and you've lowered
the weight because you're likeI missed my form and I didn't
even notice that something moved.
But you notice that because youcan feel it in your body.
(23:16):
You can feel it better thanyour spot or watching you.
But I think it's important tonote that, yes, you're talking
high weights, but you're talkinghigh weights with near perfect
or perfect form.
Speaker 1 (23:27):
Yeah, very important differentiation.
It ties into the stuff wetalked about earlier.
The more you learn your body,the better.
I did a lot of that stuff athome resistance bands workout
because I was recovering from aninjury.
I should say I wasn't just thisperson that woke up one day and
(23:47):
realized, oh, I should do thetedious small muscle groups like
you're saying, and thenannoying.
I was injured for a long timeand probably to a fall.
I was like I never want to beinjured again, which probably
unrealistic.
I heard someone say it changedmy mindset, which I'm really
grateful for.
Someone said the reason youwork out is so you can deal with
(24:07):
the injuries when they come up,not so you never get injured,
because that's inevitable.
But point being is I did a lotof that stuff because I was
injured.
It set me up for a verysuccessful future.
Now and people don't realize wetalk about it's funny because
you post something on Instagram.
I don't even post most of thoseworkouts because I just know
(24:29):
the Instagram, the TikTok people.
They're going to laugh at 60pound bar and they don't even
realize how tedious and annoyingyou can make workouts with a 60
pound bar, like I'm talkingeverything.
We're talking here for thesmall muscle groups, it's always
single leg, always single arm.
You're doing things that mostpeople can't even do, like a
(24:49):
single leg pistol squat.
Now, all of a sudden you'redoing pistol squats with my 40
pound dumbbell.
And it's just funny because alot of these people don't
realize and I don't want to takeanything away from them I'm
sure they're squatting like 315pounds easy, up down, up down,
but then you get them to do apistol squat and they can't even
do it, you know.
(25:11):
So it's definitely important tohave both and I just I guess all
of this I'm saying is I hopesomeday and I wish the culture
online will change so we can getrid of that big eagle lifting,
because I think it will preventa lot of injuries so people
don't feel like they have tolift too much.
And I think that's more of theway to promote inclusiveness, to
(25:32):
get people to go to the gym,because that's going to make
people feel a lot morecomfortable of like, hey, we're
building up this community,start low, we want you to be
safe.
And yeah, that guy over thereis squatting a ridiculous amount
, but like he's also very kindand most people that are doing
that are very kind.
I think we're probably blowingit up too of.
You know, if you go to the gym,most people are going to be
(25:53):
uplifting a nice community.
I think it's more of just whatwe're speaking to are the people
that maybe aren't in thatcommunity yet and seeing things
online, it can seem like a verystrange community.
But if you actually go to thegym I think it's a lot more
uplifting and helpful than it'spromoted and it definitely
depends on the gym that you goto as well.
Speaker 2 (26:12):
Yeah, depending on what gym you go to, there's 100%
different crowds of differentgyms.
Yeah, you know, if you're, it'ssimilar to like a restaurant.
You wouldn't lump allrestaurants in the same category
because they all servedifferent food and because they
serve different food, differentpeople go to those restaurants.
But the people that go to therestaurants have one thing in
common they all like or areinterested in that type of food,
(26:35):
and gyms are very much so thesame way that they might have
all the same equipment or nearlythe same equipment, but there's
very different communities andgroups and attitudes at
different gyms that you go to,and that's within, you know, the
same postal code.
Yeah, and in the same area,there are very different
(26:55):
attitudes and perceptions ateach gym, and that's just.
That's just human nature.
You know, that's just what it is, but I think, yes, I think what
we're tackling more is thestereotypes and the stigmatisms
around it that keep people awayfrom the gym or not interested
in working out at all, becausethey don't want to be that
person.
They don't want to beassociated with that group of
people.
Speaker 1 (27:16):
Yeah, or you just feel insecure.
I mean, I'm not even perfectmyself.
I'll go to the gym and Icompare.
It seems like the more you workout, probably the more you
compare, the more bodydysmorphia you may acquire.
I know that's a popular topic,but I know I do that now and I'm
fit active.
I know what I'm doing.
So I can't even imagine, youknow, if you're a complete
(27:36):
newbie and you're going to thegym, it's going to be very
intimidating.
I mean, just think aboutwalking into a room with you
have no idea what's going on.
Just put yourself in thatsituation and, no matter where
it is, you feel awkward.
Speaker 2 (27:48):
Oh, a hundred percent .
I feel that way too, even if I,like I know my way around a gym
.
But if I haven't been going tothe gym for a while and I go
back, I still feel like thatoutsider, that person who
doesn't know what they're doingor you know, you start.
Your internal voice startssaying oh, you know, these
people who've been here aregoing to know that I'm a newbie
and know that I'm not workingout.
Speaker 1 (28:06):
They have no idea.
They're thinking aboutthemselves.
Speaker 2 (28:09):
Right, so let's, let's sum it up because we're
getting, we're getting towardsthe talent here.
Let's sum up as far as theoverview of the basics of
working out.
Speaker 1 (28:17):
Yup.
Speaker 2 (28:19):
What are?
Well, I love the number threeand just having three action
points here.
What are the three things?
If you're looking to improveyour physical health?
What are the three things thatyou think you should be focused
on or looking at?
Speaker 1 (28:32):
Yup, we got one.
Be active, you don't need to goanywhere.
Fancy like a gym, 10,000 steps.
Two with that said, do somebody work body weight exercises
outside.
Muscle mass is still veryimportant.
Buy a pack of resistance bandsoff Amazon.
Buy a five 10 pound dumbbellYou're going to do it for very
cheap.
You can do it at home.
(28:52):
Three remember it's a holisticthing.
It's not just about the gym,just about exercises, about the
food you eat, the lightenvironment you live in and also
if you can get outside whiledoing it, it's going to be much
better.
Speaker 2 (29:04):
Perfect, perfect Three, three very actionable
things that we can do and,generally speaking, if we, if we
don't buy the resistance bandsand do the weight, these are all
things that we can do at zerocost.
Speaker 1 (29:16):
Thanks for listening to our podcast.
Speaker 2 (29:18):
We hope this helps you on your balance freedom
journey.
Speaker 1 (29:20):
Please share your thoughts in the comments section
below.
Speaker 2 (29:22):
Until next time, stay balanced.
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