January 17, 2025 • 57 mins
What if you've been going about it all wrong?? In today's episode Britany breaks down why walking is the most underrated tool for body transformation (and frankly your mental health too). She addresses the myths around 10,000 daily steps, how calorie burn REALLY works (and why you probably are calculating it wrong) and provides methods for increasing your step could despite a busy schedule,
This episode makes sure you're not missing one of the most important pieces to the puzzle when it comes to your health and fitness goals.
Use code BRITANYFIT for $230 the C2 Foldable Walking Pad until Jan 31st. A walking treadmill that folds up and is portable!
Track your steps, sleeps, stress, recovery, workouts and more with the Garmin Venu 3S.
Related Episode: How Dieting and Fat Loss Really Work
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
UNKNOWN (00:00):
Thank you.
SPEAKER_00 (00:06):
Welcome to the Filter Free Friday podcast.
I'm your host, BrittanyWilliams, and this is the
podcast that reminds you thatthe distance between the life
that you want to live and thelife that you're currently
living isn't nearly as big asyou think.
How are you?
Happy Filter Free Friday.
Y'all, I need you to know myfingertips are frozen, frozen.
I went for a run today and I gotback probably almost an hour and
(00:31):
a half ago and I still feel likethey're tingly and I really
shouldn't be complaining becauseI know there are people who live
in much colder places than I amand some of you are in like the
dead of summer like those of youin Australia so you're probably
like I would kill for myfingertips to be freezing cold
but it just like I it's like wekeep it too cold in the house
(00:56):
and then I come in and it feelslike it takes me 20 years to
warm up and I'm not one of thosepeople you know how some of
those people have like I'm goingto call it poor circulation, but
I don't actually know if that'sthe problem where their
fingertips and their toes alwaysget cold.
I feel like my mom's one ofthose people.
Her hands are always cold andyou look over and sure enough,
their hands are like ice blocks.
(01:16):
I'm not one of those people.
But I'm just, I feel like todaywas my first really cold run of
the winter.
You know, like we're in it whereI'm like, I need a thicker pair
of gloves.
I'm layering the outfits.
Like I went, I started off myrun and I was like, I may need
to go back and like getadditional layers.
(01:37):
And it wasn't even that cold.
I think it was like 33 degreesthis morning.
So that's zero Celsius for thoseof you who don't know that
conversion.
But which is ironic.
I feel like other people, likepeople who live in the Celsius
world can convert to Fahrenheit,which you shouldn't have to.
We Americans are odd.
(01:57):
We're weird.
Yet the Americans, who you thinkshould be able to convert to
Celsius because the rest of theworld does Celsius, our
dumbasses never can.
It's because we're a selfishcountry.
Let's just call a spade a spadehere.
Like, we need to fall in linewith everyone else and just use
Celsius.
But I will say, I am one ofthose people who don't know the
(02:19):
conversion, but every time Ifeel like I talk to anyone from
another country, which iscommon, they always know with a
Fahrenheit conversion and I'mlike, damn, I feel like an
idiot.
I should know.
I should be the one who knows asthe like odd man out when it
comes to this.
Anyways, it was, let's just callit 32 degrees Fahrenheit, which
is zero degrees Celsius.
(02:39):
So it was cold, right?
But I, for whatever reason, thelast two weeks have decided I'm
going to do a track workout.
And I'm not training foranything.
I have no business being on thetrack, okay?
I just, for whatever, I've justbeen bored.
I've been bored with my runs.
(02:59):
And I want to give youpermission to know that it's
okay to get bored with yourrunning or whatever your workout
is of the moment.
Like, it happens to the best ofus.
And I just needed a littlesomething something to, like,
spice things up, you know, likeI just needed to spice things
up.
So I was like, well, a trackworkout is going to make it real
spicy.
So last week I did four, sorry,six by 400 meter repeats.
(03:24):
400 meters is one lap around thetrack.
And then I gave myself 90seconds of jogging rest in
between.
And so usually when you're doingthat, you're gonna do it maybe a
little bit faster than like your5K pace.
So the goal isn't necessarily tolike sprint, just all out sprint
(03:45):
as fast as I can.
The goal is to have like, enoughof a pace that that it's not
conversational that it's aneffort that it's hard but like
not so hard that you're likehuffing and puffing at the end
like the rest is supposed to bea jog when you're done like
you're not supposed to have ranso fast that you have to
completely stop and stand thereto catch your breath and let
(04:08):
your heart rate come down rightthat's the vibe and like let's
let's paint this scene for youokay i am how old am i i'm
almost 37 i'm at that age wherei have to to like stop and
actually do the math based offthe year I was born to be like
wait how old really am I becauseit just kind of all starts to
run together I'm I'm gonna be 37soon and um look I'm not gonna
(04:31):
say that I'm not fit I am I'mfit like you see me on the
outside and you're like yeahshe's fit sure okay that's my
job but I have a complex of whoI used to be like I I used to
run Division I track and fieldin college, and I was good at
it.
And in my head, that gives me alittle bit of an inflated ego
(04:53):
for what I should be able to doon the track, even though that
was 20 years ago, 15 years ago.
Like, you know what I'm saying?
Like, I have a friend who jokesbecause I have rheumatoid
arthritis, and he's like, oneday you're going to be– This is
going to sound insensitive, butit's not insensitive.
(05:14):
He means it.
He's wonderful.
He is like, you're going to besitting in a wheelchair on a
porch one day when I'm old.
And he says that my grandma nameis going to be Mama Williams.
And he's like, you're going tobe sitting on a porch one day.
in your wheelchair so decrepitand all of like if you ever
google like severe arthritispeople's fingers be going in
(05:35):
different directions and theirkneecap like shit just be
looking weird when you have likesevere severe arthritis
especially um the likeautoimmune variety versus just
the kind that kind of comes withold age um and like is like
unmanaged, right?
And so he's like, you're gonnabe sitting in a wheelchair, like
(05:57):
decrepit, like truly justlooking busted.
And you're gonna be sitting onthe porch.
I don't know why I'm on a porch.
I just, we close our eyes, himand I, and we imagine me, I feel
like I just imagined like an oldblack grandma in the South.
That's kind of the vibe that weget.
And you're gonna be sitting inthat wheelchair and like, you're
gonna be like, back in the day,I used to run in nationals and
(06:20):
now, I was ranked in the 5K.
I thought that I was a sprinter,but in reality, I was a pretty
good long distance runner.
And then my grandkids are goingto be sitting next to me and I'm
going to be like, little Johnny,are you going out for the track
team?
And he's going to be like, yes,Mama Williams, I'm going out for
the 100 meter whatever.
(06:41):
I'm going to be a sprinter.
And she's going to be like,well, if you got my genes,
little Johnny, you're going tobe a long distance runner
because everybody thinks they'rea sprinter when they're start
but I've seen your scrawny legsyou got your mama legs and those
are my legs and you're longdistance runner Johnny or
whatever do you know you all weall have that family member who
like thinks you know you knowthe vibe right like that's gonna
(07:06):
be me and little Johnny is gonnalike be kind of scared of me and
like run into his mom so who Iassume now in this story would
be Blake and be like, MamaWilliams is messed up in the
head.
There ain't no freaking way herarthritic ass was running a 5K
on the track.
And then I'll have to peel outthe newspaper clippings that my
(07:29):
mom kept from when I was in highschool running track, and I'll
have to pull out all of themedals and awards, and I'll have
to Google me to be like, see,little Johnny, back in the day,
I was a trainer on this thingcalled the Sweat App, and I
had...
I had almost 700,000 followersand people who listened to me
(07:50):
and I was an expert in fitnessand I could run around that
track faster than you can sayboogie.
You know, like that's going tobe, that's like me and one of my
best friends.
We've like, I've known him sincecollege and we've always joked
that like I do all these likecool physical feats but I do
also have this autoimmunedisease that's gonna like just
(08:11):
demolish me one day and no one'sgonna believe that I've done all
of these things but so like nolike that's the vibe though like
I hold on to like my successesin college running as if they
happened yesterday and I andespecially now that I've like I
have accomplished other thingsin the fitness world uh none of
(08:31):
which are like races or anythingbut like Being a fitness
trainer, you would think that Ihave enough to like let go of
that win and like focus on otherthings that you've achieved.
But no, I will be holding on.
I will be pretending like I'm ahot shot runner for the rest of
my life, even though I am, likeI said, no longer a hot shot
(08:51):
runner, okay?
She's a washed up, she's ahas-been.
I need to be very clear.
I do not run more than 10 milesa week.
Like I run because I enjoy it.
I am not training for anything.
I am not like, yeah, I am acertified run coach.
If I needed to write myself arunning plan right now, I
absolutely could.
I just truly enjoy the sport ofrunning.
(09:13):
So I show up.
I share all of that with you totell you that I show up to this
track.
Last week for the first time, Ihave not been on a track in a
decade at like a minimum.
But I'm showing up to my localtrack.
I'm ready to go.
And like I said, it's coldoutside.
(09:33):
I'm like ready to go.
I do my strides.
I do all my drills.
And then I'm doing six by 400meter repeats.
And like for frame of reference,like I said, 400 meters.
Actually, I should say like Isaid, but I'm going to be honest
with you.
I've already recorded thisvideo.
this podcast once so like maybeI did explain this but maybe I
didn't because it's possible itwas in that previous recording
(09:54):
I'll just be honest about thatsometimes the opening is so bad
that I'm like that's shit we'restarting over and today was one
of those days so if I didn't saythis already if I if I I'm
saying it again and if I did sayit I apologize my workout was
six by 400 meter repeats with 90second rest 400 is one lap
around the track uh 90 secondsrest and I was jogging in
(10:16):
between my sets.
In college, I would do that kindof workout, like 400 meter
repeats.
I'd probably do like eight ofthem, usually was like the
number I feel like.
And I would run anywhere fromlike 66 to like 75, 72 seconds.
Like that was kind of like mypace that I would have run, ran
that workout out.
These days, I'm running at likea 80, like a 90 to like an 82
(10:41):
second pace, right?
OK, so I'm a good 20 secondsslower than I was back in my
heyday.
And so, look, I'm showing up tothis track with a little bit of
like a busted ego, because,again, in my head, I think I
should be hot shit.
And look, I recognize that 90seconds to 82 seconds.
(11:01):
There are some people who onlyhave to run if they only someone
told them you have to run the400 meters one time.
they wouldn't be able to run itin 90 seconds.
So the fact that I can do it sixtimes, I am very blessed and
very thankful.
And I'm not sitting here beinglike, I am such a bad runner.
No, I absolutely recognize mygifts.
(11:22):
But just just just just run withme with this no pun intended
like just go with me with thisokay so i'm feeling busted up
old out of shape but i'm herei'm doing it i'm there for fun i
get to the track and who is at atrack but whom i can only assume
is a professional athlete shelooks trim fit fast in shape
(11:46):
she's got all of the thingsshe's just you just it's hard to
explain to a group ofnon-runners or people who aren't
in like professional trackscene.
The difference between a layperson and a professional
runner, but you know it when yousee it.
There's just a vibe.
And this girl, she could havebeen just like me, a washed-up
(12:08):
has-been who's creeping up to40, who wanted to feel a little
something-something on aThursday morning, right?
Like, that could have been her.
But in my head, I'm 100%positive she was a professional
athlete.
So here I was, a 100% definitehas-been, showing up for my
first track workout in a decade,and there just happens to be a
professional runner here.
(12:29):
just my luck just my luck nowthere's a lot of professional
runners in Portland it is a verybig Portland scene also Nike is
headquartered here so likethere's also just like a lot of
Nike athletes and like Eugenewhich is just down the road is
like track town USA like it justit's a big runner community here
in Portland so like I said it'svery possible that she is is an
(12:52):
everyday person just like me.
But I don't know, it was like 10a.m.
Like who, what everyday personis running on a track at 10
a.m.?
UNKNOWN (00:00):
?
SPEAKER_00 (13:02):
I mean me, but like nobody else.
Like, I'm just like, this isclearly her full-time job if
she's here.
So I just, so I get to start myrepeats and she and I, and it's
weird when like you have to kindof share a track with someone
because like sometimes she wouldpass me and I would pass her and
like, but we would usually passeach other on the, one person
(13:22):
would be in the hard part oftheir workout and the other
person would be resting.
So it never got too awkward.
But you know, you're in yourhead, you're making up, I've
made up this whole backstory forher life.
I've made up the backstory ofwhat I think her workout is.
This whole thing.
And my biggest fear, my biggestfear was that she was going to
walk over to me because it wasliterally just me, her and this
(13:44):
one other man who was walking onthe track.
So it's very clear.
We were there for quite sometime.
It's very clear that like thetwo of us are just running laps
around each other.
I was so afraid that she wasgoing to come up and be like,
hey girl, what are you trainingfor?
And I would have to be like,nothing I'm literally just
trying to feel some sort of firein my heart that I haven't felt
(14:06):
in a little while and I'm justtrying to run some passion into
these legs like I'm just aalmost 40 year old has-been who
is just sucking wind on the backstretch of this track and losing
feeling in my fingertips inhopes of feeling like maybe I
might be fast still you knowlike I was really afraid that I
was gonna have to lookprofessional runner in the eye
(14:28):
and admit that I'm a has-beenwho's just chasing a feeling
okay because sometimes that'swhat we're doing sometimes we
all like to sit here as we getolder and daydream about what
our body used to be able to doand sometimes i just want to be
able to feel that just a tinylittle bit a tiny little
Unfortunately for the story, butfortunately for me, she did not
(14:50):
come up to me.
And Lord knows I'm a veryoutgoing person.
I thought about introducingmyself to her because I would
also like a little bit of arunner friend if I'm being
honest.
I think that would help me notbe so bored.
But I did not have the guts todo so this day.
That was last week.
I showed up again this weekthinking that she was there.
And if she was going to bethere, I told myself I'm going
(15:10):
to get over my fear of of herbeing a professional runner, and
I'm gonna just introduce myself.
But she wasn't there today.
Today I had the track completelyby myself, which made me feel, I
think, even more ridiculous thanrunning in front of a
professional athlete because,like I said, I was freezing
cold, I lost feelings in myfingertips, and no part of me
(15:31):
needs to be there.
Zero part of me needed to be onthe track today running into a
headwind, you know, like atalmost 40 years old.
Like I could have gone home andsat by the fireplace and sipped
on hot cocoa but this is what wedo this is what we do to
ourselves it's just like I saidwe just really want to try to
(15:52):
feel something that's where I'mat I just want to feel something
in 2025 I mean that maybe soundsa little desperate it maybe
sounds like I need to go totherapy which I'm in therapy but
like I just wanted to feel thejuices flow into my legs again
you know sometimes you just needto do something like that um
Anyways, that's kind of whereI'm at right now.
I do feel like maybe as I'vebeen sitting here talking that
(16:13):
maybe my fingertips are gettinga little bit warmer now that I'm
like jazzed up, now that I'mgetting hype talking to you
guys.
So thank you for that.
If you've done nothing for methis week, you've at least given
me the opportunity to warm up myfingertips.
What do I want to talk abouttoday?
I want to talk about the, Ithink, and I don't think this is
(16:33):
hyperbole, the mostunderrated...
physical activity that exists.
And I think that it's a funnything to talk about after I
literally just told you that I'mout here running 400 meter
repeats on the track for noreason.
So the irony of this is not loston me.
But as a fitness trainer, I seeso many people busting their
(16:59):
asses in the gym trying to doAll of the different things.
And my DMs are flooded on adaily basis with people asking
me for the secret sauce exercisethat is going to get them insert
goal X.
I mean, I can tell you what italways is.
It's either...
trim her thighs, a bigger ass,get rid of belly fat.
(17:22):
People wanna perk up theirboobies.
I'm gonna tell you now, youcannot perk up your boobies.
I understand that things hanglow and wobble to and fro after
having a child.
There is no exercise I can do toget the boobs to go from your
belly button back up to yourchin.
I'm sorry, that requires amedical doctor.
(17:45):
I can strengthen the muscleunderneath it, but I cannot pull
it up.
I cannot de-sag your boobs.
Trust me.
If I could, I would.
I'd do it to myself, and thenI'd go make billions.
But I can't.
But people are always chasing.
There's this secret exercise, orif I go from...
(18:06):
Oh, maybe it's bar, maybe it'sPilates, maybe it's strength
training.
They always are trying toreinvent the wheel of how do I
be healthier?
How do I feel better?
How do I have more motivation inthe morning?
How do I show up for my kids?
And unfortunately, but alsofortunately, there's not just
one way of doing things.
(18:27):
But one thing that I think doesmake a massive impact is
walking.
And walking deserves way morecredit than we give it because
it's not sexy.
I get it.
No one wants to be like, whatdid you do today?
I went for a walk.
I'm out here with my feelings.
(18:48):
I'm walking.
That's not very sexy.
You wouldn't be like, no, I justbusted six 400-meter repeats and
passed a professional.
That's the kind of workout wewant to tell people.
But in reality, so manypeople...
like feel like if they want tolose fat if they want to be
healthier like we've all gotmassive goals in 2025 i
(19:09):
recognize this and a lot ofthese goals and a lot especially
in this time frame is aroundchanging the composition of your
body and it's funny i think bodycomposition was something that i
walked away from talking about alot but for some reason lately
i'm just like Let's just liketalk about it, okay?
Because so many people want tochange the way that they look.
And like, I want to help you dothat in a way that is healthy.
(19:32):
And the first thing, there aretwo things that I think I need
everyone to understand if youwant to change the way that you
look.
The first of all, that...
We feel like drastic changerequires drastic measures that
you are going to, in order tofeel better in your body, in
order to look better in yourbody, you feel like you're going
to have to make drastic change.
You're going to have to starveyourself.
(19:52):
You're going to have to eatbland chicken and cottage cheese
and broccoli every single day.
You feel like you're going tohave to spend six days a week in
the gym for an hour, which I'msorry, I know that 99.9% of the
people listening to thispodcast, myself included, do not
have that kind of time.
And we're also, the second thingis that we're taught, we've been
(20:13):
programmed to believe that everysingle workout should be very
intense.
It should be very hard and youshould just be like balls to the
wall effort.
Everything has to be high impactand jumping and you have to be
sweating your balls off for itto work.
And so when you take those twothings, that drastic change
requires drastic measures andthat all workouts should be
(20:35):
intense, you can understand whywalking gets a really bad
reputation you can understandwhy in our society it feels like
we have to push push push pushpush to be as best as possible
and it feels like that pushshould require a shit ton of
work but the reality is is thatthe simplest thing that we can
(20:58):
do that is innate to our body,which is walking, might possibly
be the exact unlock you need tofinally achieve the goals that
you are trying to achieve.
And look, I've been theremyself.
I remember when I very firstgraduated college, you know, I'm
coming off of, like I said, thisrunning career and I had the
opportunity to go pro in runningand decided not to because I
(21:22):
kind of had this like personalkumbaya moment of like, would I
rather be a world championrecord holder uh you know
olympic champion whatever thetop of your your craft in a
professional sport or would yourather be the ceo of a massive
like fortune 500 company and atthe time this might surprise you
(21:43):
i said i'd rather be the ceo andso i decided well if i don't
even want the pinnacle ofprofessional athleticism being a
professional athlete like thenwhy like I know that like I'm
not going to want to put in thework to do it if like I'm not
aligned with that so I kind ofleft sport you know didn't
pursue the professional routeand decided to go you know
(22:06):
become a corporate girly uh andbut I still had that urge and
that like desire to like bust myass in my workouts because you
figure, you know, I was running70 miles a week for almost four
years.
I was used to running twice aday most days of the week.
(22:26):
I was used to running, you know,15, 16, 17 mile long runs every
single Sunday.
And you don't need to know theconversion to kilometers for
that.
You just need to know it's alot.
It's way more than the averageperson.
That's all you need to say.
Long.
It's long.
And so I remember when I firstcame out of college, I was
(22:47):
definitely in this likedisordered mindset around what
my body looked like.
I was very obsessed with beingskinny and fit and having
visible abs.
And so coming off of that kindof training schedule, And now I
have all this free time, but I'mworking.
I have a full time job.
(23:08):
I remember I was doubling up onworkouts.
I was doing like really longworkouts.
I was working out like every 13out of every 14 days.
I just was like doing everythingbecause that's what I thought
that success looked like.
Like if I just like I toldmyself, if I just never stop
having a professional athletemindset, if I never stop having
(23:28):
that collegiate athlete mindset,I'm And I just apply that to my
everyday life.
I will look amazing.
I will feel amazing.
And I will do amazing things.
And that mindset really carriedon for a long time.
And I even remember when Istopped running and I because I
injured myself and I moved toPortland and I started doing bar
(23:49):
for the first time, even thoughmy workouts weren't as hard.
And I think that I was I don'tknow if I actually would say I
was in a better space around myaround how my body looked and my
weight and not chasing the scaleand the number and that sort of
thing.
But I do know that I was likedoubling up bar workouts.
I was spending all of my freetime at bar and just like
(24:11):
constantly felt like I had towork out like seven days a week.
Like to me, that was a, itwasn't necessarily that I was
spending a ton of time in myindividual day at the bar
studio, but I do remember I didgo every single day.
And it's funny, that's what Ithought success looked like.
To be fit and to look a certainway, you have to work out every
(24:32):
single day and you have to likework really, really hard.
But then when I actually lookback now at what my day was
scheduled, so I was working atUnder Armour at the time, I was
spending 10 plus hours a daysitting at my desk at work and
then because I didn't have kidsI was spending two hours a day
watching tv or reading orsitting on the couch playing
games with Rob I was probablygetting let's say six to seven
(24:55):
hours of sleep so like 18 to 20hours of a 24-hour day I was
spent sitting down whether it beat work whether it be on the
couch I literally yes I may haveworked out Seven days a week and
that one hour made me feel likea boss bitch.
I'm working out every day.
Cool bro, doesn't matter whenyou sit on your ass for 20 hours
(25:19):
a day.
When your body is made to move,like it's no wonder our bodies
ache when we move because wedon't move enough.
Like your body is not going tofeel good when you get up and we
all have aches and pains as weget older.
And Often it's because we don'tmove as much when we get older.
(25:40):
And I think that we startbuilding workout plans and we
start kind of like having thisconsistency around workouts and
it suddenly feels like you havea hall pass.
Like once I...
Build this consistency in myworkout.
Well, I don't need to go for awalk.
I don't need to move around asmuch because I've worked out
(26:01):
today.
And that's unfortunately justnot how goals are met.
That's not how fat loss works.
That's not how your healthworks.
You don't get to work out forone hour a day and then not
worry about movement.
the other 23 hours a day andI've I do have an episode um
which maybe I'll link in theshow notes that that breaks down
(26:24):
into how calorie burn and fatloss really work about and I'll
give an overview here and I'lltry to make it quick for those
of you who have already listenedto that episode but give you
enough kind of a refresher tokeep it top of mind but like um
There's this thing called TDEE,which is total daily energy
expenditure.
And that's basically a fancy wayof saying calorie burn, right?
(26:48):
Like how are you burning, that'sthe expenditure, your energy,
which the metric for energy inthe human body is in calories,
right?
I mean, I'm sure there's otherways too, but like at the end of
the day, how are you burningthrough the energy, using your
energy?
And this is vital if you'reespecially trying to lose fat
(27:09):
because as you may know you haveto be in a calorie deficit in
order to lose fat.
It's scientific fact.
Google it.
Google it.
It's a scientific fact.
So how do we then burn calories,right?
Because that's gonna beimportant for that formula.
Well, there are four differentways that we burn calories or
(27:30):
four different inputs that gointo our total daily energy
expenditure.
The first is something calledBMR, your basal metabolic rate.
That's just the amount ofcalories you burn hanging out
being a person.
Just to keep you erect and eyesopen and heart pumping and brain
synapses firing, how, like, 60to 70% of the calories you burn
(27:51):
during your day comes down tojust keeping you alive.
Like you're just burningcalories by existing.
60 to 70%.
Now, another five to 10% of thecalories you burn or the energy
that you expend is from thethermal effect of food.
This is the calories that ittakes or the energy that it
(28:13):
takes for your body to actuallydigest and process the food that
you give it.
Like I remember back like in the90s, back when like things were
like, you know, everything wassuper toxic when it comes to
like health ads.
And like I remember getting liketold like in like a Cosmo
magazine or something that likewe should all be eating
(28:35):
cucumbers because they'renegative calories because you
burn more calories eating acucumber than you do eating them
which like the concept is sillylike there are calories in
cucumbers nothing is a negativecalorie I mean something can be
a zero calorie like water butlike it's not nothing um But
it's just like a silly concept,but it's the perfect example of
(28:58):
what the thermal effect of foodis.
So right then and there, betweenyour basal metabolic rate, just
you being you and the caloriesit's going to take to just
sustain you waking up in themorning, and then the effect it
takes for you to digest theenergy that you consume, we are
talking 65% to 80% of yourcalorie expenditure is you don't
(29:22):
even control none of that youcan control your basal metabolic
rate your thermal effect of foodare two things that you cannot
control so right then and thereyou should have a little bit of
a well damn feeling well shit ican't i can't control the
largest portion of my energyexpenditure and that's true it's
(29:45):
true you can't control it soFirst of all, stop taking
yourself so goddamn seriously.
So much of it is out of yourcontrol.
But then you're left with therest of it.
You know, that 35, 20% of likewhat's left over that we can
control.
And that's two things.
something called eat, no punintended, has nothing to do with
food, which is exercise,activity, thermogenesis, and
(30:08):
neat, which is non-exercise,activity, thermogenesis.
And eat is your exercise.
It's your workout.
It's that one hour a day thatyou're working out.
Neat is everything else,non-activity.
It is you walking, fidgeting,standing around, cleaning the
house, all the things that youdo that is just movement
throughout the day.
And Eat, exercise accounts forfive to 10% of your energy
(30:33):
expenditure a day.
Neat, non-exercise activityaccounts to 15 to 30%.
So when you're actually lookingat how much Of that, let's call
it just for a round number, 30to, well, I said a round number
and I was going to give you onenumber, but I'll still give you
a range.
The 30, 35, 25, we'll say 30,the 30% of your energy
(30:57):
expenditure that you cancontrol.
because there's only a verysmall portion of it you can't
control.
The vast majority of that willbe dictated by non-exercise
activity.
This means that you will do morefor your goals of fat loss and
burning calories by payingattention to the slow burn of
(31:19):
the candle throughout the daythan like the quick flash of
light that is your workout.
Like a quick flash of light, ifyou're searching for something
in a room, and someone's like,okay, I'll give you two options.
I can either flicker the lightfor like two seconds so it'll
come on, you'll get to lookaround the room and it'll come
off, or I can give you a candlethat's not gonna shine very
(31:39):
bright but it's gonna be on forthe rest of the day and it's
gonna slow burn and you're gonnabe able to see the light in the
room and be able to find whatyou're looking for.
We would all pick the slow burnof the candle even though that
slow burn isn't as bright aslike that one click flash of the
light.
That to me is what non-exerciseactivity is.
(32:00):
It is a slow burn throughout theday that is going to generate
the calorie burn that you'relooking for when it comes to
moving around more, losing fat,again, whatever your goal may
be.
Walking is not only...
one of the most effective waysto keep that candle burning
throughout the day but in myopinion it's the easiest because
(32:24):
if you're super busy you've gottoddlers you have a job that
isn't mobile you can't have noteveryone is just allowed to
request a standing desk like iget it like we all have time to
walk more and i think thatthat's just something that and
it doesn't take that much likeit it really doesn't like it
does feel like a lot like i knowthat i track my steps and i know
(32:46):
that in the morning I'll be atlike 3,000 steps and I'll be
like shit I'm never gonna makeit my goal is 8,000 steps a day
I'm like I'm never gonna make itbecause I'm so far away from
8,000 but then somehow fiveo'clock rolls around and I'm
literally rolling around withBlake on you know in the living
room and I look down at my watchand I'm at like 11,000 and I'm
(33:07):
like well shit it happened butthat's because I go for a walk a
couple times every single day umAnd I know.
I always get, and I can feelthem.
I can feel them.
You roll your eyes.
Oh, walking.
It's so unsexy.
I get it.
Trust me.
I had this, like, period rightbefore...
(33:28):
got pregnant with Blake so itmust have been like summer
spring summer of 2022 where Iwas walking all the time I was
listening to like meditations onthe calm app and I was just like
look at me I am the pillar ofphysical and mental health and
like I also walked duringpregnancy but after like a year
(33:49):
of it it just got boring like Inow don't really enjoy going for
a 30 minute walk like it just itdoesn't really like I need to
either have a friend with meeven like listening to a podcast
or something like I I'm a doer II'm not a fidgeter but like my
brain needs to be actively doingsomething and sometimes just
(34:09):
listening isn't enough um so Iget it I'm sitting here telling
you that I get that walkingsometimes feels like it's unsexy
but I'm hopefully going to giveyou a few strategies to help you
sexify add to the sex appeal ofwalking or make it less boring
okay or more achievable becausehere's the thing walking doesn't
(34:32):
have to mean that you go for a30 minute walk it can be broken
up into chunks and so one thingthat i think the biggest barrier
people have is time right and soI like to habit stack, which is
something that I learned fromAtomic Habits by James Clear,
which I highly recommend.
But that is when you're tryingto introduce a new habit into
your routine, it's important to,or it's beneficial to pair it
(35:00):
with something that you either,the habit that you already have,
something that you're alreadydoing every single day so that
then that kind of correlationand that connection gets
stronger so that like you don'thave to like, start from scratch
when it comes to building ahabit.
You can kind of just tack it onto something else.
So for me, and actually I guessbefore I say all of this, I do
(35:20):
want to kind of give thedisclaimer that like, 10,000
steps a day is an arbitrarynumber.
Like it goes back to like the60s or the 50s.
And it was like an advertisementor a marketing campaign for
something that like 10,000 isnot like there's a bunch of
research out there that actuallysays that 10,000 steps a day is
an adequate goal.
If anything, this research tellsus the opposite.
(35:43):
That like it really isn't abouta specific number per person.
And that shouldn't shock us,right?
Like I think we all know by noweverything is like a it depends
situation.
I don't want you to arbitrarilyshoot for 10,000 steps and
that's not what this episode isabout.
This is about like to me I thinkstep count is the most important
(36:05):
metric that you could starttracking about yourself in 2025.
Sleep would be a nice one.
I think that that it doestracking your sleep does require
um some larger purchases somesort of sleep tracker um a lot
of which has subscriptions andthat sort of thing so i can
(36:26):
understand that like that isn'tachievable for everybody but i
think that if your sleep andyour step count if you're going
to track anything i think youcould stop tracking your
workouts i don't give a shit idon't give a shit how many
calories you burn in yourworkouts what i do care is how
many steps you took every singleday like truly if i was working
with you one-on-one as a traineri I would be like, I don't like
(36:48):
when you give me your like recapof like how your workout went
this week.
I do not care about the caloriesburned.
And I frankly like I honestlydon't even really care about the
minutes that you spent workingout.
I just care about how much didyou how much did you move around
today?
And then like obviously thespecific exercises that you did.
But step count, if you can startto glorify your step count as
(37:11):
something that's important inyour life.
routine it is going to do suchamazing things and like so like
just going for a walk I thinksometimes feels unsexy so if you
reframe it as I'm trying to get8,000 steps a day well you can
get 8,000 steps a day withoutever going for a walk like
that's to me what I love aboutit is like oh I'm just like I
(37:32):
used to have the goal I'm gonnawalk every single day and that
got boring as hell and Andthat's why I'm kind of shifting
it now to saying, I just want toget 8,000 steps a day.
That 8,000 steps a day could betrying to learn how to twerk in
front of my mirror for fiveminutes.
Like that counts.
Like, cause I'm moving aroundand my, my step counter, my
tracker is going to count thosesteps.
(37:54):
Like, like it really, even thisis an episode about walking, but
I really at the root of it, wantyou to start paying attention to
how many steps you're taking.
And I say all that to say, don'tfeel like you have to shoot for
10,000 steps arbitrarily.
There was some really greatstudies that show that our goal
should be around getting moresteps.
So I really recommend starting.
Find what your current stepcount is.
(38:17):
So I highly recommend gettingsome sort of pedometer.
I wear the Garmin Venue 3S.
I can send you the link if you'dlike, but this is not an ad by
any means for that, but that iswhat I use.
One thing I need you to knowabout wearing pedometers is that
if you're going to wear them andlike the Apple watch and that
sort of thing and a lot ofdifferent watches, do Do count
steps.
(38:37):
But if you are the kind ofperson who is walking with a
stroller, a shopping cart,anything where you're pushing
and your hand is stationary,even if it's cold outside and
you put your hands like in yourjacket pockets and your hand is
not kind of, you know, like thecadence that your hand moves
when you walk, it will not pickup those steps.
(38:58):
So just be very aware of that.
There's a couple of workarounds.
One, you can get a product likeGarmin.
which I really like becauseGarmin's technology, I don't
actually know how that works,I'll be honest.
I just know that it works reallydamn well.
And the Garmin technology worksbased off of an axle motion that
(39:20):
doesn't require your arm to bemoving for it to recognize that
you are walking.
So for me, someone who ispushing a stroller a lot, I love
it because it knows I amwalking, whether my hands are
moving, hand is moving like i'mwalking or whether my hand is
stationary um the also thebiggest thing that i did before
(39:41):
i got my garmin is whenever iwas walking on a treadmill or
with a stroller i would put myum watch on my ankle i know that
sounds silly but it does itworks so i have a walking desk
um which I'll talk about in abit.
And that's another thing too, isthat if you're walking and
working and your hands like on acomputer, like you have a
(40:04):
walking, a desk treadmill andyour hands are typing on your
computer, the watch, becauseyou're again, your hand is not
moving, it's not going torecognize that you're walking.
So you have to use a pedometerelsewhere.
You can either get like an oldschool pedometer, you know, the
ones that look like a beeper andput it on your like leggings or
jean waistband So that, um,putting it on your hip, uh,
(40:29):
really helps it recognize themotion.
You kind of imagine what yourhip, how your hips move when
you're walking.
That is pretty, um, greatbecause the hip is always going
to move in that way, no matterwhether you're walking indoors,
outdoors, whether you're pushingsomething, whether you're
carrying your kid, no matterwhat your, your legs have to
move a certain way to walk.
So having the pedometer on your,um, on your leggings or like on
(40:52):
your belt loop can be reallyhelpful.
Again, I that that's like notcool for me.
Like I like that.
Like I feel like I'm I'm like ina retirement home when I see
that.
But like they're great.
I just I'm giving you my honestopinion.
That's why I love the Garminbecause it just works no matter
what.
And I wear my Garmin every dayanyways.
So it's not like one extra thingI have to worry about when I do.
(41:14):
I do wear my Garmin on my anklewhen I use my walking pad desk
treadmill.
I and this is silly.
So when I had my Apple Watch, Ibought a stretchier band so that
I was able to fit it around myankle because my ankle is
thicker than my wrist and my mywrists are pretty small.
So my bands are always reallysmall for my Garmin.
(41:36):
I don't have a large enough bandto fit around my ankle.
So I just use like, you know,one of those really, really
small hair ties that they usefor like little like Blake has.
I'm like really like small, thinhair ties.
They're tiny, tiny, tiny.
Um, maybe the size of like adime or something, uh, for kids'
hairs, you know, like little,you put little girl's hair and
(41:58):
pigtails and stuff.
I just loop that around the bandto connect the two pieces, uh,
around my ankle.
And I know this sounds like, ohmy God, you're going so above
and beyond.
It does.
I promise you it.
It works.
I do it every single day.
Uh, and I love it.
You also like the treadmilltells me how many steps I take.
I also could just like add themath, but like, I'm the kind of
(42:20):
person that like, I don't wantto have to, I don't want two
numbers in two different places.
I want all of my steps to becalculated in one, in one spot.
Uh, I don't know what that saysabout me.
Anyways, I say all of this tosay, get something that tracks
your steps, aim for one to 2000steps, uh, more than you're
currently doing.
And that truly can't make adifference.
(42:41):
So there was a meta-analysisdone in 2023 that found each
increment of 1,000 steps a daycorrelates to a 15% decrease in
the risk of all-cause mortality.
So each increment of 1,000 stepsa day correlates to a 15%
decrease in the risk ofall-cause mortality.
That same study also found thata 500-step increase per day is
(43:04):
associated with a 7% reductionin cardiovascular mortality
risk.
So 500 steps a day guys i'm nottalking like you need to go out
and like cure like solve worldhunger or world peace here we're
not like walking marathons canyou get 500 a thousand 1500 more
steps a day and the answer isyes and it's going to do huge
(43:26):
things for your health so Ithink the best way to do it is
to do it in chunks.
I think you can walk for 10minutes when you wake up.
Doing it after meals, I think,is a big one or right before
meals.
That is something that I'vestarted to do.
So I walk using my walkingtreadmill right after lunch.
I think it's nice because like Ido, I have a standing desk, but
(43:48):
I sit at my standing desk a lotfor the majority of the time.
So in the morning I get into myoffice, I sit down and I work, I
get up, uh, eat lunch.
And then when I come back,that's when I roll out my
treadmill, I set it up, I plugit in.
And it's kind of like, it'salready a break in the day.
And then I walk anywhere from 15minutes to an hour.
Uh, and then, um, I stop.
UNKNOWN (44:12):
Yeah.
SPEAKER_00 (44:13):
And then I stop and then I sit back down or I stay
standing.
That's usually how I do it.
But like I was saying with thepairing it with other habits,
like for me, the habit ispairing it with a meal.
We all know that's a habit.
Lunch is a habit that I am notskipping.
OK, like your girls neverskipped a lunch a day in her
life.
So I know that I've paired mywalking with lunch.
(44:35):
And so it just happens.
It's just like a naturalprogression of activities.
I think waking up is a greatthing.
There's one habit it that I knowthat you've pretty much had the
majority of your life, it'swaking up.
So if the first thing you didwas a 10 minute walk and I
recognize that not everyone'slike, cool, it's going to pitch
black outside.
Like I get it or cool.
I've got kids.
(44:55):
I'm a single parent.
I can't just leave the house andgo for a walk for 10 minutes.
Great.
That's why I love my treadmillthat I have.
It's a walking treadmill fromwalking pad.
I will include a link in theshow notes for a discount.
It's I think a 33% discount onthis walking pad and it folds up
(45:16):
and that I have always kind oflooked at walking treadmills as
like, oh, again, boring, unsexy,whatever.
But my God, now that I have one,I don't understand what took me
so long because like you couldliterally fold it up, have it
underneath your bed.
You could wake up in the pull itout walk for 10 minutes right
(45:37):
when you wake up you could do itwhile you're brushing your teeth
I don't care then go on withyour day and then literally come
back and right before you showerpull it back again walk for 10
minutes do your thing in theshower and then go on with your
day and there bam you've walkedfor 20 minutes which I can
almost guarantee you will getyou probably more than one to
two thousand steps a day oradditional steps a day like pair
(46:01):
it with things that are alreadyhappening you're already
showering hopefully every singleday you're already waking up
every day you're already eatinga meal um those things can be so
helpful if you're at work forthe majority of the day i think
walking during phone calls isgreat i used to have a boss who
paced like constantly whetherthe whether the um call was
(46:21):
stressful or not he was a hugepacer and we would always joke
that we want to put a pedometeron him because i'm like he must
step must do like 30 000 steps aday because he just paced paced
paced paced so if you're takinga phone call and it's just a
basic phone call like can youtake it in a conference room um
and maybe you just walk aroundthe conference room right like
and put it on speakerphone idon't know like you've got to
(46:43):
sometimes think outside the boxlike um I really love the
concept of, and I use this, Ialways say this as a joke, but
I'm dead freaking serious aboutit.
Use the bathroom in the buildingover from you.
Or like use the bathroom, ifyou're building, if you're only
in one building, like can you goto five floors up to use the
(47:03):
bathroom?
Like, I know that sounds stupid,but if every time you have to
pee, instead of using thebathroom that's right next to
your desk, can you go up thefive flights of stairs and go to
the bathroom on that otherfloor?
And then come back down.
And maybe you can't.
Maybe your business is reallysmall and it's just on one
floor.
Okay.
Can you walk to your car andback and then go to the
(47:24):
bathroom?
Like truly start making likereally small, tangible, like I'm
going to walk more routines.
Take the long route toeverything.
So like I remember, um, Youknow, if I didn't want to go to
the cafeteria at work when I wasat Under Armour, like, can you
do a lap around the buildingthat you're in before you go to
(47:45):
the cafeteria?
We're not talking about takingbecause, like, not everyone can
just say, oh, I'm going to walkfor 30 minutes, like in the
middle of the day, because Irecognize that some of us can't
be away from our desk that long.
We would have to ask permissionfor our manager.
Like, no one wants to deal withthat bullshit.
But like, so just do what you'realready doing and take the long
route and watch how that addsvalue.
up and i know that's a big onetoo during the winter because
(48:07):
like even if you do have time togo outside we can't always go
outside um involving friends isobviously a big one so like
that's one thing that like ihave a really good girlfriend
here in portland and like wenever never other than unless
we're playing with our kids hangout just sitting at our houses
or at like a restaurant wealways go for a walk like
(48:29):
instead of inviting a friendover for a glass of wine invite
them over at two o'clock on aSaturday, go for a walk.
You've got kids, cool, bringthem with you.
You know, like make it fun andsuddenly it won't feel so, like
I said, unsexy to be walking.
I also love out and back walks.
So this is something that I dowhen I'm actually running and
(48:51):
when I'm trying to start runningfurther, meaning like my normal
runs are four miles and I'mlike, oh, I really should make
them five miles.
I'm making it up.
I'll kind of force myself to doan out and back run.
And that means that you're justpretty much running in a
straight line.
You don't physically actuallyhave to run in a straight line,
but you're going out.
(49:12):
So like you're going far away.
So if I'm walking, so let's sayyou walk 30 minutes or you're
trying to walk for 30 minutes.
You walk for 15 minutes awayfrom the house.
So it's almost like you neverturn left or right.
You never kind of get closerback to your house.
home or your kind of destinationyou're always moving away from
(49:32):
the destination i don'tliterally mean you can't ever
turn left or right but the thefeeling is that you're moving
away so that once you get tothat halfway point you have to
to get back you have to takethat long route back because
there that is the only way backversus if you imagine walking in
a circle you're kind of alwayshave a tangent kind of quick way
(49:53):
to get back home and things arealways going to come up and
you're always like oh i feel thecall of work please Because
that's always what happens tome.
If I run too close to home,eventually...
I'm like, oh, I should probablyanswer a few emails before Blake
wakes up from her nap.
You know, like I get that that Iget that pull, even like on the
weekends when I go for my runsand Rob staying home with Blake.
(50:16):
I just get that pull.
But if I know she's fine, I knowthat it's a Saturday.
I don't need to work like I go.
I try to run as far away fromhome as possible, just straight
line because, OK, cool.
I ran for two miles.
All right.
Now I'm going to turn around andI have to run the two miles back
to get home.
It's just kind of like apsychological shift.
And you can apply that exactsame thing to walks if you find
(50:37):
yourself getting bored.
I think that is a huge one.
It's a huge one.
I know that it feels likethere's so much to focus on.
Like I'm trying to get you towork out.
I'm trying to get you to eatright.
I'm trying to get you to walkmore.
And it feels like sometimesyou're like, yo, Brittany, I
just want like one thing tothink about.
(50:58):
And I respect that.
But if you already feel likeyou've got a good routine, if
you feel like you're motivatedto work out and you've been
working out and you just feelsluggish, if you feel like if
you do, like I said, you had abody composition goal and body
composition goal means thatyou're trying to change the way
your body looks, right?
(51:19):
Walking more is going to helpeven even if you just mentally
feel like you were in a holemaybe you're struggling with
depression with anxiety whateverI know I know man the last
couple months I have been in afunk and I have just felt.
I have definitely dealt with amild depression on and off
throughout my life.
(51:39):
And I was in it in a big way.
I'll say like November,December.
And I started walking in inJanuary again.
And again, I kind of use thatNew Year momentum.
I was like, OK, I have to look.
I will just sit on my ass allday if you let me.
And I know that surprises you asif it might surprise you, given
that I'm a fitness trainer.
But like I go balls to the wallin my workout for like one hour
(52:02):
and then I sit on my ass.
like that is my default stateand I am like I just need to
start moving more and sureenough I had been at about like
um I would say like 7,000 stepsa day so I gave myself the goal
of 8,000 steps a day starting inthe new year and ever since I
have given myself that goal myaverage has been 10,000 and this
(52:26):
isn't just me being like lookingat my watch you know to look at
my step counts constantly it'sjust that once you kind of tell
yourself I'm going to startmoving more you find ways to do
it i also another tip that ihave is i put my step count on
the main screen of my garmentslike right now when i'm looking
at my watch it tells me the timeit is 12 35 oh it's time for
(52:46):
lunch and then it tells me thedate and then right underneath
that it tells me i have walkedlet's see 9 462 steps today
because i went for a run thismorning so that's a cheat code
cheat code to get more steps isto become a runner um So make it
so that it's so in your face.
I think that is just such agreat way of achieving a goal.
(53:08):
But my main takeaway for you isthat If you feel like you've
been busting your ass and youaren't getting to where you want
to go, it may be because you'rebusting your ass for one hour a
day and you're ignoring whatyou're doing the other 23 hours
a day.
And if I know anything abouthealth is that you cannot
(53:32):
correct it with just doingsomething for one hour a day.
And your workout is absolutelygoing to help you gain muscle,
gain endurance, gaincardiovascular health, but you
cannot hide behind.
And I want you to be proud.
I want you to be proud of thatone hour that you work out, but
you cannot use that as a fix allfor everything in your life.
(53:53):
Our bodies are made to move andI want you to get up off your
butt and I want you to movemore.
Okay.
I will, I guess, include thelinks for both my Garmin and my
walking pad since I talked aboutboth of them in the podcast.
If you're interested, you can DMme any questions you have.
have on either of them um or anyof this because I I this is
something that like 25 year oldme would be like ew cringe I
(54:15):
can't believe she's talkingabout walking but like it's
changed my life in getting me tomove more to feel better to be
less achy in the morning and AndI also, and I don't have a
perfect relationship with it.
I'm not going to sit here andsay that like, oh, I've walked
consistently every single day,but it's there for me.
(54:39):
It's like an old friend.
Walking is there for me when Ineed it from a physical
perspective, from a mentalperspective.
And right now my walks are likevital, um, And I just, like I
said, I do anywhere from 15minutes to an hour a day.
On days like today, when I go,I'll be honest, on days like
today, when I went for a runalready today, I will probably
go for a walk with Blake, butthat's it.
(55:01):
I don't actually go, I don'tpull out my walking pad on days
like today.
When it's summer and it's notraining buckets every single day
in Portland, I will use mywalking pad less and I'll try to
get outside more.
But honestly, I feel like I havezero time to get outside.
So maybe that's not true.
Maybe I'll use my walking padduring the summer because I can
(55:21):
walk while I do emails and editvideos and all the things and
like everyone's always like howthe hell do you walk and do
emails I walk very slowly okay Ithink one is like one mile per
hour or whatever it is is likethe lowest that it goes and I
literally walk on like 1.2 LikeI walk very slow, but you do
not, you can walk slow and notfor very long and it makes a
(55:44):
difference.
It makes a difference, guys.
I want you to not feel like youpeaked at 20.
That's kind of how I feel.
I peaked in my college days andI'm constantly trying to live
back to those days and like thisis how we do it, okay?
You've got to move more.
Your body was meant to move.
You creak and ache and have thatsoreness and whatever it is in
(56:07):
the morning as we get olderbecause we stop moving.
And the reason it felt like youpeaked when you were 20, because
you were bebopping around.
OK, when you were 20, you werewearing those short mini skirts
and you were on that dance floorand you were like, whoa.
And unfortunately, dance floorsaren't really a big part of my
life here at almost 37.
Can't say that's something thatI partake in.
(56:28):
So I got to find a new ways tomove.
All right.
And for me, it's walking.
I know walking, like I said, isdifficult.
Truly one of the most underratedthings that you can do for your
health.
And I hope that you've gleanedeven just a little bit of
motivation to go for a walktoday.
Or maybe next time Filter FreeFriday comes out in two weeks,
you walk during that episode,okay?
(56:50):
Just a couple times a week.
You don't even have to do itevery day.
Guys, I'm giving you permissionto not make fitness and health
so dang hard.
I want you to enjoy it.
I want it to be easy.
I don't want it to becomplicated.
Work out more days than youdon't.
Lift weights that are heavyenough that it feels challenging
(57:11):
to do it and walk more.
And sleep more and drink moreand eat perfectly.
And I know, I know, I know thelist goes so long.
Oh, guys, you are wonderful.
Thank you so much for listeningto me go on this rant about
walking.
But I truly, truly, truly feellike it is so impactful.
If you have any questions onanything I talked about today,
(57:33):
let me know.
I will also, like I say, includethe links.
to the podcast where I reallytalked in depth about that total
daily energy expenditure andkind of like where calorie burn
comes from.
I will leave that link in theshow notes as well.
Um, I hope you have a wonderfulfilter free Friday.
Thank you.
SPEAKER_00 (00:06):
Welcome to the Filter Free Friday podcast.
I'm your host, BrittanyWilliams, and this is the
podcast that reminds you thatthe distance between the life
that you want to live and thelife that you're currently
living isn't nearly as big asyou think.
How are you?
Happy Filter Free Friday.
Y'all, I need you to know myfingertips are frozen, frozen.
I went for a run today and I gotback probably almost an hour and
(00:31):
a half ago and I still feel likethey're tingly and I really
shouldn't be complaining becauseI know there are people who live
in much colder places than I amand some of you are in like the
dead of summer like those of youin Australia so you're probably
like I would kill for myfingertips to be freezing cold
but it just like I it's like wekeep it too cold in the house
(00:56):
and then I come in and it feelslike it takes me 20 years to
warm up and I'm not one of thosepeople you know how some of
those people have like I'm goingto call it poor circulation, but
I don't actually know if that'sthe problem where their
fingertips and their toes alwaysget cold.
I feel like my mom's one ofthose people.
Her hands are always cold andyou look over and sure enough,
their hands are like ice blocks.
(01:16):
I'm not one of those people.
But I'm just, I feel like todaywas my first really cold run of
the winter.
You know, like we're in it whereI'm like, I need a thicker pair
of gloves.
I'm layering the outfits.
Like I went, I started off myrun and I was like, I may need
to go back and like getadditional layers.
(01:37):
And it wasn't even that cold.
I think it was like 33 degreesthis morning.
So that's zero Celsius for thoseof you who don't know that
conversion.
But which is ironic.
I feel like other people, likepeople who live in the Celsius
world can convert to Fahrenheit,which you shouldn't have to.
We Americans are odd.
(01:57):
We're weird.
Yet the Americans, who you thinkshould be able to convert to
Celsius because the rest of theworld does Celsius, our
dumbasses never can.
It's because we're a selfishcountry.
Let's just call a spade a spadehere.
Like, we need to fall in linewith everyone else and just use
Celsius.
But I will say, I am one ofthose people who don't know the
(02:19):
conversion, but every time Ifeel like I talk to anyone from
another country, which iscommon, they always know with a
Fahrenheit conversion and I'mlike, damn, I feel like an
idiot.
I should know.
I should be the one who knows asthe like odd man out when it
comes to this.
Anyways, it was, let's just callit 32 degrees Fahrenheit, which
is zero degrees Celsius.
(02:39):
So it was cold, right?
But I, for whatever reason, thelast two weeks have decided I'm
going to do a track workout.
And I'm not training foranything.
I have no business being on thetrack, okay?
I just, for whatever, I've justbeen bored.
I've been bored with my runs.
(02:59):
And I want to give youpermission to know that it's
okay to get bored with yourrunning or whatever your workout
is of the moment.
Like, it happens to the best ofus.
And I just needed a littlesomething something to, like,
spice things up, you know, likeI just needed to spice things
up.
So I was like, well, a trackworkout is going to make it real
spicy.
So last week I did four, sorry,six by 400 meter repeats.
(03:24):
400 meters is one lap around thetrack.
And then I gave myself 90seconds of jogging rest in
between.
And so usually when you're doingthat, you're gonna do it maybe a
little bit faster than like your5K pace.
So the goal isn't necessarily tolike sprint, just all out sprint
(03:45):
as fast as I can.
The goal is to have like, enoughof a pace that that it's not
conversational that it's aneffort that it's hard but like
not so hard that you're likehuffing and puffing at the end
like the rest is supposed to bea jog when you're done like
you're not supposed to have ranso fast that you have to
completely stop and stand thereto catch your breath and let
(04:08):
your heart rate come down rightthat's the vibe and like let's
let's paint this scene for youokay i am how old am i i'm
almost 37 i'm at that age wherei have to to like stop and
actually do the math based offthe year I was born to be like
wait how old really am I becauseit just kind of all starts to
run together I'm I'm gonna be 37soon and um look I'm not gonna
(04:31):
say that I'm not fit I am I'mfit like you see me on the
outside and you're like yeahshe's fit sure okay that's my
job but I have a complex of whoI used to be like I I used to
run Division I track and fieldin college, and I was good at
it.
And in my head, that gives me alittle bit of an inflated ego
(04:53):
for what I should be able to doon the track, even though that
was 20 years ago, 15 years ago.
Like, you know what I'm saying?
Like, I have a friend who jokesbecause I have rheumatoid
arthritis, and he's like, oneday you're going to be– This is
going to sound insensitive, butit's not insensitive.
(05:14):
He means it.
He's wonderful.
He is like, you're going to besitting in a wheelchair on a
porch one day when I'm old.
And he says that my grandma nameis going to be Mama Williams.
And he's like, you're going tobe sitting on a porch one day.
in your wheelchair so decrepitand all of like if you ever
google like severe arthritispeople's fingers be going in
(05:35):
different directions and theirkneecap like shit just be
looking weird when you have likesevere severe arthritis
especially um the likeautoimmune variety versus just
the kind that kind of comes withold age um and like is like
unmanaged, right?
And so he's like, you're gonnabe sitting in a wheelchair, like
(05:57):
decrepit, like truly justlooking busted.
And you're gonna be sitting onthe porch.
I don't know why I'm on a porch.
I just, we close our eyes, himand I, and we imagine me, I feel
like I just imagined like an oldblack grandma in the South.
That's kind of the vibe that weget.
And you're gonna be sitting inthat wheelchair and like, you're
gonna be like, back in the day,I used to run in nationals and
(06:20):
now, I was ranked in the 5K.
I thought that I was a sprinter,but in reality, I was a pretty
good long distance runner.
And then my grandkids are goingto be sitting next to me and I'm
going to be like, little Johnny,are you going out for the track
team?
And he's going to be like, yes,Mama Williams, I'm going out for
the 100 meter whatever.
(06:41):
I'm going to be a sprinter.
And she's going to be like,well, if you got my genes,
little Johnny, you're going tobe a long distance runner
because everybody thinks they'rea sprinter when they're start
but I've seen your scrawny legsyou got your mama legs and those
are my legs and you're longdistance runner Johnny or
whatever do you know you all weall have that family member who
like thinks you know you knowthe vibe right like that's gonna
(07:06):
be me and little Johnny is gonnalike be kind of scared of me and
like run into his mom so who Iassume now in this story would
be Blake and be like, MamaWilliams is messed up in the
head.
There ain't no freaking way herarthritic ass was running a 5K
on the track.
And then I'll have to peel outthe newspaper clippings that my
(07:29):
mom kept from when I was in highschool running track, and I'll
have to pull out all of themedals and awards, and I'll have
to Google me to be like, see,little Johnny, back in the day,
I was a trainer on this thingcalled the Sweat App, and I
had...
I had almost 700,000 followersand people who listened to me
(07:50):
and I was an expert in fitnessand I could run around that
track faster than you can sayboogie.
You know, like that's going tobe, that's like me and one of my
best friends.
We've like, I've known him sincecollege and we've always joked
that like I do all these likecool physical feats but I do
also have this autoimmunedisease that's gonna like just
(08:11):
demolish me one day and no one'sgonna believe that I've done all
of these things but so like nolike that's the vibe though like
I hold on to like my successesin college running as if they
happened yesterday and I andespecially now that I've like I
have accomplished other thingsin the fitness world uh none of
(08:31):
which are like races or anythingbut like Being a fitness
trainer, you would think that Ihave enough to like let go of
that win and like focus on otherthings that you've achieved.
But no, I will be holding on.
I will be pretending like I'm ahot shot runner for the rest of
my life, even though I am, likeI said, no longer a hot shot
(08:51):
runner, okay?
She's a washed up, she's ahas-been.
I need to be very clear.
I do not run more than 10 milesa week.
Like I run because I enjoy it.
I am not training for anything.
I am not like, yeah, I am acertified run coach.
If I needed to write myself arunning plan right now, I
absolutely could.
I just truly enjoy the sport ofrunning.
(09:13):
So I show up.
I share all of that with you totell you that I show up to this
track.
Last week for the first time, Ihave not been on a track in a
decade at like a minimum.
But I'm showing up to my localtrack.
I'm ready to go.
And like I said, it's coldoutside.
(09:33):
I'm like ready to go.
I do my strides.
I do all my drills.
And then I'm doing six by 400meter repeats.
And like for frame of reference,like I said, 400 meters.
Actually, I should say like Isaid, but I'm going to be honest
with you.
I've already recorded thisvideo.
this podcast once so like maybeI did explain this but maybe I
didn't because it's possible itwas in that previous recording
(09:54):
I'll just be honest about thatsometimes the opening is so bad
that I'm like that's shit we'restarting over and today was one
of those days so if I didn't saythis already if I if I I'm
saying it again and if I did sayit I apologize my workout was
six by 400 meter repeats with 90second rest 400 is one lap
around the track uh 90 secondsrest and I was jogging in
(10:16):
between my sets.
In college, I would do that kindof workout, like 400 meter
repeats.
I'd probably do like eight ofthem, usually was like the
number I feel like.
And I would run anywhere fromlike 66 to like 75, 72 seconds.
Like that was kind of like mypace that I would have run, ran
that workout out.
These days, I'm running at likea 80, like a 90 to like an 82
(10:41):
second pace, right?
OK, so I'm a good 20 secondsslower than I was back in my
heyday.
And so, look, I'm showing up tothis track with a little bit of
like a busted ego, because,again, in my head, I think I
should be hot shit.
And look, I recognize that 90seconds to 82 seconds.
(11:01):
There are some people who onlyhave to run if they only someone
told them you have to run the400 meters one time.
they wouldn't be able to run itin 90 seconds.
So the fact that I can do it sixtimes, I am very blessed and
very thankful.
And I'm not sitting here beinglike, I am such a bad runner.
No, I absolutely recognize mygifts.
(11:22):
But just just just just run withme with this no pun intended
like just go with me with thisokay so i'm feeling busted up
old out of shape but i'm herei'm doing it i'm there for fun i
get to the track and who is at atrack but whom i can only assume
is a professional athlete shelooks trim fit fast in shape
(11:46):
she's got all of the thingsshe's just you just it's hard to
explain to a group ofnon-runners or people who aren't
in like professional trackscene.
The difference between a layperson and a professional
runner, but you know it when yousee it.
There's just a vibe.
And this girl, she could havebeen just like me, a washed-up
(12:08):
has-been who's creeping up to40, who wanted to feel a little
something-something on aThursday morning, right?
Like, that could have been her.
But in my head, I'm 100%positive she was a professional
athlete.
So here I was, a 100% definitehas-been, showing up for my
first track workout in a decade,and there just happens to be a
professional runner here.
(12:29):
just my luck just my luck nowthere's a lot of professional
runners in Portland it is a verybig Portland scene also Nike is
headquartered here so likethere's also just like a lot of
Nike athletes and like Eugenewhich is just down the road is
like track town USA like it justit's a big runner community here
in Portland so like I said it'svery possible that she is is an
(12:52):
everyday person just like me.
But I don't know, it was like 10a.m.
Like who, what everyday personis running on a track at 10
a.m.?
UNKNOWN (00:00):
?
SPEAKER_00 (13:02):
I mean me, but like nobody else.
Like, I'm just like, this isclearly her full-time job if
she's here.
So I just, so I get to start myrepeats and she and I, and it's
weird when like you have to kindof share a track with someone
because like sometimes she wouldpass me and I would pass her and
like, but we would usually passeach other on the, one person
(13:22):
would be in the hard part oftheir workout and the other
person would be resting.
So it never got too awkward.
But you know, you're in yourhead, you're making up, I've
made up this whole backstory forher life.
I've made up the backstory ofwhat I think her workout is.
This whole thing.
And my biggest fear, my biggestfear was that she was going to
walk over to me because it wasliterally just me, her and this
(13:44):
one other man who was walking onthe track.
So it's very clear.
We were there for quite sometime.
It's very clear that like thetwo of us are just running laps
around each other.
I was so afraid that she wasgoing to come up and be like,
hey girl, what are you trainingfor?
And I would have to be like,nothing I'm literally just
trying to feel some sort of firein my heart that I haven't felt
(14:06):
in a little while and I'm justtrying to run some passion into
these legs like I'm just aalmost 40 year old has-been who
is just sucking wind on the backstretch of this track and losing
feeling in my fingertips inhopes of feeling like maybe I
might be fast still you knowlike I was really afraid that I
was gonna have to lookprofessional runner in the eye
(14:28):
and admit that I'm a has-beenwho's just chasing a feeling
okay because sometimes that'swhat we're doing sometimes we
all like to sit here as we getolder and daydream about what
our body used to be able to doand sometimes i just want to be
able to feel that just a tinylittle bit a tiny little
Unfortunately for the story, butfortunately for me, she did not
(14:50):
come up to me.
And Lord knows I'm a veryoutgoing person.
I thought about introducingmyself to her because I would
also like a little bit of arunner friend if I'm being
honest.
I think that would help me notbe so bored.
But I did not have the guts todo so this day.
That was last week.
I showed up again this weekthinking that she was there.
And if she was going to bethere, I told myself I'm going
(15:10):
to get over my fear of of herbeing a professional runner, and
I'm gonna just introduce myself.
But she wasn't there today.
Today I had the track completelyby myself, which made me feel, I
think, even more ridiculous thanrunning in front of a
professional athlete because,like I said, I was freezing
cold, I lost feelings in myfingertips, and no part of me
(15:31):
needs to be there.
Zero part of me needed to be onthe track today running into a
headwind, you know, like atalmost 40 years old.
Like I could have gone home andsat by the fireplace and sipped
on hot cocoa but this is what wedo this is what we do to
ourselves it's just like I saidwe just really want to try to
(15:52):
feel something that's where I'mat I just want to feel something
in 2025 I mean that maybe soundsa little desperate it maybe
sounds like I need to go totherapy which I'm in therapy but
like I just wanted to feel thejuices flow into my legs again
you know sometimes you just needto do something like that um
Anyways, that's kind of whereI'm at right now.
I do feel like maybe as I'vebeen sitting here talking that
(16:13):
maybe my fingertips are gettinga little bit warmer now that I'm
like jazzed up, now that I'mgetting hype talking to you
guys.
So thank you for that.
If you've done nothing for methis week, you've at least given
me the opportunity to warm up myfingertips.
What do I want to talk abouttoday?
I want to talk about the, Ithink, and I don't think this is
(16:33):
hyperbole, the mostunderrated...
physical activity that exists.
And I think that it's a funnything to talk about after I
literally just told you that I'mout here running 400 meter
repeats on the track for noreason.
So the irony of this is not loston me.
But as a fitness trainer, I seeso many people busting their
(16:59):
asses in the gym trying to doAll of the different things.
And my DMs are flooded on adaily basis with people asking
me for the secret sauce exercisethat is going to get them insert
goal X.
I mean, I can tell you what italways is.
It's either...
trim her thighs, a bigger ass,get rid of belly fat.
(17:22):
People wanna perk up theirboobies.
I'm gonna tell you now, youcannot perk up your boobies.
I understand that things hanglow and wobble to and fro after
having a child.
There is no exercise I can do toget the boobs to go from your
belly button back up to yourchin.
I'm sorry, that requires amedical doctor.
(17:45):
I can strengthen the muscleunderneath it, but I cannot pull
it up.
I cannot de-sag your boobs.
Trust me.
If I could, I would.
I'd do it to myself, and thenI'd go make billions.
But I can't.
But people are always chasing.
There's this secret exercise, orif I go from...
(18:06):
Oh, maybe it's bar, maybe it'sPilates, maybe it's strength
training.
They always are trying toreinvent the wheel of how do I
be healthier?
How do I feel better?
How do I have more motivation inthe morning?
How do I show up for my kids?
And unfortunately, but alsofortunately, there's not just
one way of doing things.
(18:27):
But one thing that I think doesmake a massive impact is
walking.
And walking deserves way morecredit than we give it because
it's not sexy.
I get it.
No one wants to be like, whatdid you do today?
I went for a walk.
I'm out here with my feelings.
(18:48):
I'm walking.
That's not very sexy.
You wouldn't be like, no, I justbusted six 400-meter repeats and
passed a professional.
That's the kind of workout wewant to tell people.
But in reality, so manypeople...
like feel like if they want tolose fat if they want to be
healthier like we've all gotmassive goals in 2025 i
(19:09):
recognize this and a lot ofthese goals and a lot especially
in this time frame is aroundchanging the composition of your
body and it's funny i think bodycomposition was something that i
walked away from talking about alot but for some reason lately
i'm just like Let's just liketalk about it, okay?
Because so many people want tochange the way that they look.
And like, I want to help you dothat in a way that is healthy.
(19:32):
And the first thing, there aretwo things that I think I need
everyone to understand if youwant to change the way that you
look.
The first of all, that...
We feel like drastic changerequires drastic measures that
you are going to, in order tofeel better in your body, in
order to look better in yourbody, you feel like you're going
to have to make drastic change.
You're going to have to starveyourself.
(19:52):
You're going to have to eatbland chicken and cottage cheese
and broccoli every single day.
You feel like you're going tohave to spend six days a week in
the gym for an hour, which I'msorry, I know that 99.9% of the
people listening to thispodcast, myself included, do not
have that kind of time.
And we're also, the second thingis that we're taught, we've been
(20:13):
programmed to believe that everysingle workout should be very
intense.
It should be very hard and youshould just be like balls to the
wall effort.
Everything has to be high impactand jumping and you have to be
sweating your balls off for itto work.
And so when you take those twothings, that drastic change
requires drastic measures andthat all workouts should be
(20:35):
intense, you can understand whywalking gets a really bad
reputation you can understandwhy in our society it feels like
we have to push push push pushpush to be as best as possible
and it feels like that pushshould require a shit ton of
work but the reality is is thatthe simplest thing that we can
(20:58):
do that is innate to our body,which is walking, might possibly
be the exact unlock you need tofinally achieve the goals that
you are trying to achieve.
And look, I've been theremyself.
I remember when I very firstgraduated college, you know, I'm
coming off of, like I said, thisrunning career and I had the
opportunity to go pro in runningand decided not to because I
(21:22):
kind of had this like personalkumbaya moment of like, would I
rather be a world championrecord holder uh you know
olympic champion whatever thetop of your your craft in a
professional sport or would yourather be the ceo of a massive
like fortune 500 company and atthe time this might surprise you
(21:43):
i said i'd rather be the ceo andso i decided well if i don't
even want the pinnacle ofprofessional athleticism being a
professional athlete like thenwhy like I know that like I'm
not going to want to put in thework to do it if like I'm not
aligned with that so I kind ofleft sport you know didn't
pursue the professional routeand decided to go you know
(22:06):
become a corporate girly uh andbut I still had that urge and
that like desire to like bust myass in my workouts because you
figure, you know, I was running70 miles a week for almost four
years.
I was used to running twice aday most days of the week.
(22:26):
I was used to running, you know,15, 16, 17 mile long runs every
single Sunday.
And you don't need to know theconversion to kilometers for
that.
You just need to know it's alot.
It's way more than the averageperson.
That's all you need to say.
Long.
It's long.
And so I remember when I firstcame out of college, I was
(22:47):
definitely in this likedisordered mindset around what
my body looked like.
I was very obsessed with beingskinny and fit and having
visible abs.
And so coming off of that kindof training schedule, And now I
have all this free time, but I'mworking.
I have a full time job.
(23:08):
I remember I was doubling up onworkouts.
I was doing like really longworkouts.
I was working out like every 13out of every 14 days.
I just was like doing everythingbecause that's what I thought
that success looked like.
Like if I just like I toldmyself, if I just never stop
having a professional athletemindset, if I never stop having
(23:28):
that collegiate athlete mindset,I'm And I just apply that to my
everyday life.
I will look amazing.
I will feel amazing.
And I will do amazing things.
And that mindset really carriedon for a long time.
And I even remember when Istopped running and I because I
injured myself and I moved toPortland and I started doing bar
(23:49):
for the first time, even thoughmy workouts weren't as hard.
And I think that I was I don'tknow if I actually would say I
was in a better space around myaround how my body looked and my
weight and not chasing the scaleand the number and that sort of
thing.
But I do know that I was likedoubling up bar workouts.
I was spending all of my freetime at bar and just like
(24:11):
constantly felt like I had towork out like seven days a week.
Like to me, that was a, itwasn't necessarily that I was
spending a ton of time in myindividual day at the bar
studio, but I do remember I didgo every single day.
And it's funny, that's what Ithought success looked like.
To be fit and to look a certainway, you have to work out every
(24:32):
single day and you have to likework really, really hard.
But then when I actually lookback now at what my day was
scheduled, so I was working atUnder Armour at the time, I was
spending 10 plus hours a daysitting at my desk at work and
then because I didn't have kidsI was spending two hours a day
watching tv or reading orsitting on the couch playing
games with Rob I was probablygetting let's say six to seven
(24:55):
hours of sleep so like 18 to 20hours of a 24-hour day I was
spent sitting down whether it beat work whether it be on the
couch I literally yes I may haveworked out Seven days a week and
that one hour made me feel likea boss bitch.
I'm working out every day.
Cool bro, doesn't matter whenyou sit on your ass for 20 hours
(25:19):
a day.
When your body is made to move,like it's no wonder our bodies
ache when we move because wedon't move enough.
Like your body is not going tofeel good when you get up and we
all have aches and pains as weget older.
And Often it's because we don'tmove as much when we get older.
(25:40):
And I think that we startbuilding workout plans and we
start kind of like having thisconsistency around workouts and
it suddenly feels like you havea hall pass.
Like once I...
Build this consistency in myworkout.
Well, I don't need to go for awalk.
I don't need to move around asmuch because I've worked out
(26:01):
today.
And that's unfortunately justnot how goals are met.
That's not how fat loss works.
That's not how your healthworks.
You don't get to work out forone hour a day and then not
worry about movement.
the other 23 hours a day andI've I do have an episode um
which maybe I'll link in theshow notes that that breaks down
(26:24):
into how calorie burn and fatloss really work about and I'll
give an overview here and I'lltry to make it quick for those
of you who have already listenedto that episode but give you
enough kind of a refresher tokeep it top of mind but like um
There's this thing called TDEE,which is total daily energy
expenditure.
And that's basically a fancy wayof saying calorie burn, right?
(26:48):
Like how are you burning, that'sthe expenditure, your energy,
which the metric for energy inthe human body is in calories,
right?
I mean, I'm sure there's otherways too, but like at the end of
the day, how are you burningthrough the energy, using your
energy?
And this is vital if you'reespecially trying to lose fat
(27:09):
because as you may know you haveto be in a calorie deficit in
order to lose fat.
It's scientific fact.
Google it.
Google it.
It's a scientific fact.
So how do we then burn calories,right?
Because that's gonna beimportant for that formula.
Well, there are four differentways that we burn calories or
(27:30):
four different inputs that gointo our total daily energy
expenditure.
The first is something calledBMR, your basal metabolic rate.
That's just the amount ofcalories you burn hanging out
being a person.
Just to keep you erect and eyesopen and heart pumping and brain
synapses firing, how, like, 60to 70% of the calories you burn
(27:51):
during your day comes down tojust keeping you alive.
Like you're just burningcalories by existing.
60 to 70%.
Now, another five to 10% of thecalories you burn or the energy
that you expend is from thethermal effect of food.
This is the calories that ittakes or the energy that it
(28:13):
takes for your body to actuallydigest and process the food that
you give it.
Like I remember back like in the90s, back when like things were
like, you know, everything wassuper toxic when it comes to
like health ads.
And like I remember getting liketold like in like a Cosmo
magazine or something that likewe should all be eating
(28:35):
cucumbers because they'renegative calories because you
burn more calories eating acucumber than you do eating them
which like the concept is sillylike there are calories in
cucumbers nothing is a negativecalorie I mean something can be
a zero calorie like water butlike it's not nothing um But
it's just like a silly concept,but it's the perfect example of
(28:58):
what the thermal effect of foodis.
So right then and there, betweenyour basal metabolic rate, just
you being you and the caloriesit's going to take to just
sustain you waking up in themorning, and then the effect it
takes for you to digest theenergy that you consume, we are
talking 65% to 80% of yourcalorie expenditure is you don't
(29:22):
even control none of that youcan control your basal metabolic
rate your thermal effect of foodare two things that you cannot
control so right then and thereyou should have a little bit of
a well damn feeling well shit ican't i can't control the
largest portion of my energyexpenditure and that's true it's
(29:45):
true you can't control it soFirst of all, stop taking
yourself so goddamn seriously.
So much of it is out of yourcontrol.
But then you're left with therest of it.
You know, that 35, 20% of likewhat's left over that we can
control.
And that's two things.
something called eat, no punintended, has nothing to do with
food, which is exercise,activity, thermogenesis, and
(30:08):
neat, which is non-exercise,activity, thermogenesis.
And eat is your exercise.
It's your workout.
It's that one hour a day thatyou're working out.
Neat is everything else,non-activity.
It is you walking, fidgeting,standing around, cleaning the
house, all the things that youdo that is just movement
throughout the day.
And Eat, exercise accounts forfive to 10% of your energy
(30:33):
expenditure a day.
Neat, non-exercise activityaccounts to 15 to 30%.
So when you're actually lookingat how much Of that, let's call
it just for a round number, 30to, well, I said a round number
and I was going to give you onenumber, but I'll still give you
a range.
The 30, 35, 25, we'll say 30,the 30% of your energy
(30:57):
expenditure that you cancontrol.
because there's only a verysmall portion of it you can't
control.
The vast majority of that willbe dictated by non-exercise
activity.
This means that you will do morefor your goals of fat loss and
burning calories by payingattention to the slow burn of
(31:19):
the candle throughout the daythan like the quick flash of
light that is your workout.
Like a quick flash of light, ifyou're searching for something
in a room, and someone's like,okay, I'll give you two options.
I can either flicker the lightfor like two seconds so it'll
come on, you'll get to lookaround the room and it'll come
off, or I can give you a candlethat's not gonna shine very
(31:39):
bright but it's gonna be on forthe rest of the day and it's
gonna slow burn and you're gonnabe able to see the light in the
room and be able to find whatyou're looking for.
We would all pick the slow burnof the candle even though that
slow burn isn't as bright aslike that one click flash of the
light.
That to me is what non-exerciseactivity is.
(32:00):
It is a slow burn throughout theday that is going to generate
the calorie burn that you'relooking for when it comes to
moving around more, losing fat,again, whatever your goal may
be.
Walking is not only...
one of the most effective waysto keep that candle burning
throughout the day but in myopinion it's the easiest because
(32:24):
if you're super busy you've gottoddlers you have a job that
isn't mobile you can't have noteveryone is just allowed to
request a standing desk like iget it like we all have time to
walk more and i think thatthat's just something that and
it doesn't take that much likeit it really doesn't like it
does feel like a lot like i knowthat i track my steps and i know
(32:46):
that in the morning I'll be atlike 3,000 steps and I'll be
like shit I'm never gonna makeit my goal is 8,000 steps a day
I'm like I'm never gonna make itbecause I'm so far away from
8,000 but then somehow fiveo'clock rolls around and I'm
literally rolling around withBlake on you know in the living
room and I look down at my watchand I'm at like 11,000 and I'm
(33:07):
like well shit it happened butthat's because I go for a walk a
couple times every single day umAnd I know.
I always get, and I can feelthem.
I can feel them.
You roll your eyes.
Oh, walking.
It's so unsexy.
I get it.
Trust me.
I had this, like, period rightbefore...
(33:28):
got pregnant with Blake so itmust have been like summer
spring summer of 2022 where Iwas walking all the time I was
listening to like meditations onthe calm app and I was just like
look at me I am the pillar ofphysical and mental health and
like I also walked duringpregnancy but after like a year
(33:49):
of it it just got boring like Inow don't really enjoy going for
a 30 minute walk like it just itdoesn't really like I need to
either have a friend with meeven like listening to a podcast
or something like I I'm a doer II'm not a fidgeter but like my
brain needs to be actively doingsomething and sometimes just
(34:09):
listening isn't enough um so Iget it I'm sitting here telling
you that I get that walkingsometimes feels like it's unsexy
but I'm hopefully going to giveyou a few strategies to help you
sexify add to the sex appeal ofwalking or make it less boring
okay or more achievable becausehere's the thing walking doesn't
(34:32):
have to mean that you go for a30 minute walk it can be broken
up into chunks and so one thingthat i think the biggest barrier
people have is time right and soI like to habit stack, which is
something that I learned fromAtomic Habits by James Clear,
which I highly recommend.
But that is when you're tryingto introduce a new habit into
your routine, it's important to,or it's beneficial to pair it
(35:00):
with something that you either,the habit that you already have,
something that you're alreadydoing every single day so that
then that kind of correlationand that connection gets
stronger so that like you don'thave to like, start from scratch
when it comes to building ahabit.
You can kind of just tack it onto something else.
So for me, and actually I guessbefore I say all of this, I do
(35:20):
want to kind of give thedisclaimer that like, 10,000
steps a day is an arbitrarynumber.
Like it goes back to like the60s or the 50s.
And it was like an advertisementor a marketing campaign for
something that like 10,000 isnot like there's a bunch of
research out there that actuallysays that 10,000 steps a day is
an adequate goal.
If anything, this research tellsus the opposite.
(35:43):
That like it really isn't abouta specific number per person.
And that shouldn't shock us,right?
Like I think we all know by noweverything is like a it depends
situation.
I don't want you to arbitrarilyshoot for 10,000 steps and
that's not what this episode isabout.
This is about like to me I thinkstep count is the most important
(36:05):
metric that you could starttracking about yourself in 2025.
Sleep would be a nice one.
I think that that it doestracking your sleep does require
um some larger purchases somesort of sleep tracker um a lot
of which has subscriptions andthat sort of thing so i can
(36:26):
understand that like that isn'tachievable for everybody but i
think that if your sleep andyour step count if you're going
to track anything i think youcould stop tracking your
workouts i don't give a shit idon't give a shit how many
calories you burn in yourworkouts what i do care is how
many steps you took every singleday like truly if i was working
with you one-on-one as a traineri I would be like, I don't like
(36:48):
when you give me your like recapof like how your workout went
this week.
I do not care about the caloriesburned.
And I frankly like I honestlydon't even really care about the
minutes that you spent workingout.
I just care about how much didyou how much did you move around
today?
And then like obviously thespecific exercises that you did.
But step count, if you can startto glorify your step count as
(37:11):
something that's important inyour life.
routine it is going to do suchamazing things and like so like
just going for a walk I thinksometimes feels unsexy so if you
reframe it as I'm trying to get8,000 steps a day well you can
get 8,000 steps a day withoutever going for a walk like
that's to me what I love aboutit is like oh I'm just like I
(37:32):
used to have the goal I'm gonnawalk every single day and that
got boring as hell and Andthat's why I'm kind of shifting
it now to saying, I just want toget 8,000 steps a day.
That 8,000 steps a day could betrying to learn how to twerk in
front of my mirror for fiveminutes.
Like that counts.
Like, cause I'm moving aroundand my, my step counter, my
tracker is going to count thosesteps.
(37:54):
Like, like it really, even thisis an episode about walking, but
I really at the root of it, wantyou to start paying attention to
how many steps you're taking.
And I say all that to say, don'tfeel like you have to shoot for
10,000 steps arbitrarily.
There was some really greatstudies that show that our goal
should be around getting moresteps.
So I really recommend starting.
Find what your current stepcount is.
(38:17):
So I highly recommend gettingsome sort of pedometer.
I wear the Garmin Venue 3S.
I can send you the link if you'dlike, but this is not an ad by
any means for that, but that iswhat I use.
One thing I need you to knowabout wearing pedometers is that
if you're going to wear them andlike the Apple watch and that
sort of thing and a lot ofdifferent watches, do Do count
steps.
(38:37):
But if you are the kind ofperson who is walking with a
stroller, a shopping cart,anything where you're pushing
and your hand is stationary,even if it's cold outside and
you put your hands like in yourjacket pockets and your hand is
not kind of, you know, like thecadence that your hand moves
when you walk, it will not pickup those steps.
(38:58):
So just be very aware of that.
There's a couple of workarounds.
One, you can get a product likeGarmin.
which I really like becauseGarmin's technology, I don't
actually know how that works,I'll be honest.
I just know that it works reallydamn well.
And the Garmin technology worksbased off of an axle motion that
(39:20):
doesn't require your arm to bemoving for it to recognize that
you are walking.
So for me, someone who ispushing a stroller a lot, I love
it because it knows I amwalking, whether my hands are
moving, hand is moving like i'mwalking or whether my hand is
stationary um the also thebiggest thing that i did before
(39:41):
i got my garmin is whenever iwas walking on a treadmill or
with a stroller i would put myum watch on my ankle i know that
sounds silly but it does itworks so i have a walking desk
um which I'll talk about in abit.
And that's another thing too, isthat if you're walking and
working and your hands like on acomputer, like you have a
(40:04):
walking, a desk treadmill andyour hands are typing on your
computer, the watch, becauseyou're again, your hand is not
moving, it's not going torecognize that you're walking.
So you have to use a pedometerelsewhere.
You can either get like an oldschool pedometer, you know, the
ones that look like a beeper andput it on your like leggings or
jean waistband So that, um,putting it on your hip, uh,
(40:29):
really helps it recognize themotion.
You kind of imagine what yourhip, how your hips move when
you're walking.
That is pretty, um, greatbecause the hip is always going
to move in that way, no matterwhether you're walking indoors,
outdoors, whether you're pushingsomething, whether you're
carrying your kid, no matterwhat your, your legs have to
move a certain way to walk.
So having the pedometer on your,um, on your leggings or like on
(40:52):
your belt loop can be reallyhelpful.
Again, I that that's like notcool for me.
Like I like that.
Like I feel like I'm I'm like ina retirement home when I see
that.
But like they're great.
I just I'm giving you my honestopinion.
That's why I love the Garminbecause it just works no matter
what.
And I wear my Garmin every dayanyways.
So it's not like one extra thingI have to worry about when I do.
(41:14):
I do wear my Garmin on my anklewhen I use my walking pad desk
treadmill.
I and this is silly.
So when I had my Apple Watch, Ibought a stretchier band so that
I was able to fit it around myankle because my ankle is
thicker than my wrist and my mywrists are pretty small.
So my bands are always reallysmall for my Garmin.
(41:36):
I don't have a large enough bandto fit around my ankle.
So I just use like, you know,one of those really, really
small hair ties that they usefor like little like Blake has.
I'm like really like small, thinhair ties.
They're tiny, tiny, tiny.
Um, maybe the size of like adime or something, uh, for kids'
hairs, you know, like little,you put little girl's hair and
(41:58):
pigtails and stuff.
I just loop that around the bandto connect the two pieces, uh,
around my ankle.
And I know this sounds like, ohmy God, you're going so above
and beyond.
It does.
I promise you it.
It works.
I do it every single day.
Uh, and I love it.
You also like the treadmilltells me how many steps I take.
I also could just like add themath, but like, I'm the kind of
(42:20):
person that like, I don't wantto have to, I don't want two
numbers in two different places.
I want all of my steps to becalculated in one, in one spot.
Uh, I don't know what that saysabout me.
Anyways, I say all of this tosay, get something that tracks
your steps, aim for one to 2000steps, uh, more than you're
currently doing.
And that truly can't make adifference.
(42:41):
So there was a meta-analysisdone in 2023 that found each
increment of 1,000 steps a daycorrelates to a 15% decrease in
the risk of all-cause mortality.
So each increment of 1,000 stepsa day correlates to a 15%
decrease in the risk ofall-cause mortality.
That same study also found thata 500-step increase per day is
(43:04):
associated with a 7% reductionin cardiovascular mortality
risk.
So 500 steps a day guys i'm nottalking like you need to go out
and like cure like solve worldhunger or world peace here we're
not like walking marathons canyou get 500 a thousand 1500 more
steps a day and the answer isyes and it's going to do huge
(43:26):
things for your health so Ithink the best way to do it is
to do it in chunks.
I think you can walk for 10minutes when you wake up.
Doing it after meals, I think,is a big one or right before
meals.
That is something that I'vestarted to do.
So I walk using my walkingtreadmill right after lunch.
I think it's nice because like Ido, I have a standing desk, but
(43:48):
I sit at my standing desk a lotfor the majority of the time.
So in the morning I get into myoffice, I sit down and I work, I
get up, uh, eat lunch.
And then when I come back,that's when I roll out my
treadmill, I set it up, I plugit in.
And it's kind of like, it'salready a break in the day.
And then I walk anywhere from 15minutes to an hour.
Uh, and then, um, I stop.
UNKNOWN (44:12):
Yeah.
SPEAKER_00 (44:13):
And then I stop and then I sit back down or I stay
standing.
That's usually how I do it.
But like I was saying with thepairing it with other habits,
like for me, the habit ispairing it with a meal.
We all know that's a habit.
Lunch is a habit that I am notskipping.
OK, like your girls neverskipped a lunch a day in her
life.
So I know that I've paired mywalking with lunch.
(44:35):
And so it just happens.
It's just like a naturalprogression of activities.
I think waking up is a greatthing.
There's one habit it that I knowthat you've pretty much had the
majority of your life, it'swaking up.
So if the first thing you didwas a 10 minute walk and I
recognize that not everyone'slike, cool, it's going to pitch
black outside.
Like I get it or cool.
I've got kids.
(44:55):
I'm a single parent.
I can't just leave the house andgo for a walk for 10 minutes.
Great.
That's why I love my treadmillthat I have.
It's a walking treadmill fromwalking pad.
I will include a link in theshow notes for a discount.
It's I think a 33% discount onthis walking pad and it folds up
(45:16):
and that I have always kind oflooked at walking treadmills as
like, oh, again, boring, unsexy,whatever.
But my God, now that I have one,I don't understand what took me
so long because like you couldliterally fold it up, have it
underneath your bed.
You could wake up in the pull itout walk for 10 minutes right
(45:37):
when you wake up you could do itwhile you're brushing your teeth
I don't care then go on withyour day and then literally come
back and right before you showerpull it back again walk for 10
minutes do your thing in theshower and then go on with your
day and there bam you've walkedfor 20 minutes which I can
almost guarantee you will getyou probably more than one to
two thousand steps a day oradditional steps a day like pair
(46:01):
it with things that are alreadyhappening you're already
showering hopefully every singleday you're already waking up
every day you're already eatinga meal um those things can be so
helpful if you're at work forthe majority of the day i think
walking during phone calls isgreat i used to have a boss who
paced like constantly whetherthe whether the um call was
(46:21):
stressful or not he was a hugepacer and we would always joke
that we want to put a pedometeron him because i'm like he must
step must do like 30 000 steps aday because he just paced paced
paced paced so if you're takinga phone call and it's just a
basic phone call like can youtake it in a conference room um
and maybe you just walk aroundthe conference room right like
and put it on speakerphone idon't know like you've got to
(46:43):
sometimes think outside the boxlike um I really love the
concept of, and I use this, Ialways say this as a joke, but
I'm dead freaking serious aboutit.
Use the bathroom in the buildingover from you.
Or like use the bathroom, ifyou're building, if you're only
in one building, like can you goto five floors up to use the
(47:03):
bathroom?
Like, I know that sounds stupid,but if every time you have to
pee, instead of using thebathroom that's right next to
your desk, can you go up thefive flights of stairs and go to
the bathroom on that otherfloor?
And then come back down.
And maybe you can't.
Maybe your business is reallysmall and it's just on one
floor.
Okay.
Can you walk to your car andback and then go to the
(47:24):
bathroom?
Like truly start making likereally small, tangible, like I'm
going to walk more routines.
Take the long route toeverything.
So like I remember, um, Youknow, if I didn't want to go to
the cafeteria at work when I wasat Under Armour, like, can you
do a lap around the buildingthat you're in before you go to
(47:45):
the cafeteria?
We're not talking about takingbecause, like, not everyone can
just say, oh, I'm going to walkfor 30 minutes, like in the
middle of the day, because Irecognize that some of us can't
be away from our desk that long.
We would have to ask permissionfor our manager.
Like, no one wants to deal withthat bullshit.
But like, so just do what you'realready doing and take the long
route and watch how that addsvalue.
up and i know that's a big onetoo during the winter because
(48:07):
like even if you do have time togo outside we can't always go
outside um involving friends isobviously a big one so like
that's one thing that like ihave a really good girlfriend
here in portland and like wenever never other than unless
we're playing with our kids hangout just sitting at our houses
or at like a restaurant wealways go for a walk like
(48:29):
instead of inviting a friendover for a glass of wine invite
them over at two o'clock on aSaturday, go for a walk.
You've got kids, cool, bringthem with you.
You know, like make it fun andsuddenly it won't feel so, like
I said, unsexy to be walking.
I also love out and back walks.
So this is something that I dowhen I'm actually running and
(48:51):
when I'm trying to start runningfurther, meaning like my normal
runs are four miles and I'mlike, oh, I really should make
them five miles.
I'm making it up.
I'll kind of force myself to doan out and back run.
And that means that you're justpretty much running in a
straight line.
You don't physically actuallyhave to run in a straight line,
but you're going out.
(49:12):
So like you're going far away.
So if I'm walking, so let's sayyou walk 30 minutes or you're
trying to walk for 30 minutes.
You walk for 15 minutes awayfrom the house.
So it's almost like you neverturn left or right.
You never kind of get closerback to your house.
home or your kind of destinationyou're always moving away from
(49:32):
the destination i don'tliterally mean you can't ever
turn left or right but the thefeeling is that you're moving
away so that once you get tothat halfway point you have to
to get back you have to takethat long route back because
there that is the only way backversus if you imagine walking in
a circle you're kind of alwayshave a tangent kind of quick way
(49:53):
to get back home and things arealways going to come up and
you're always like oh i feel thecall of work please Because
that's always what happens tome.
If I run too close to home,eventually...
I'm like, oh, I should probablyanswer a few emails before Blake
wakes up from her nap.
You know, like I get that that Iget that pull, even like on the
weekends when I go for my runsand Rob staying home with Blake.
(50:16):
I just get that pull.
But if I know she's fine, I knowthat it's a Saturday.
I don't need to work like I go.
I try to run as far away fromhome as possible, just straight
line because, OK, cool.
I ran for two miles.
All right.
Now I'm going to turn around andI have to run the two miles back
to get home.
It's just kind of like apsychological shift.
And you can apply that exactsame thing to walks if you find
(50:37):
yourself getting bored.
I think that is a huge one.
It's a huge one.
I know that it feels likethere's so much to focus on.
Like I'm trying to get you towork out.
I'm trying to get you to eatright.
I'm trying to get you to walkmore.
And it feels like sometimesyou're like, yo, Brittany, I
just want like one thing tothink about.
(50:58):
And I respect that.
But if you already feel likeyou've got a good routine, if
you feel like you're motivatedto work out and you've been
working out and you just feelsluggish, if you feel like if
you do, like I said, you had abody composition goal and body
composition goal means thatyou're trying to change the way
your body looks, right?
(51:19):
Walking more is going to helpeven even if you just mentally
feel like you were in a holemaybe you're struggling with
depression with anxiety whateverI know I know man the last
couple months I have been in afunk and I have just felt.
I have definitely dealt with amild depression on and off
throughout my life.
(51:39):
And I was in it in a big way.
I'll say like November,December.
And I started walking in inJanuary again.
And again, I kind of use thatNew Year momentum.
I was like, OK, I have to look.
I will just sit on my ass allday if you let me.
And I know that surprises you asif it might surprise you, given
that I'm a fitness trainer.
But like I go balls to the wallin my workout for like one hour
(52:02):
and then I sit on my ass.
like that is my default stateand I am like I just need to
start moving more and sureenough I had been at about like
um I would say like 7,000 stepsa day so I gave myself the goal
of 8,000 steps a day starting inthe new year and ever since I
have given myself that goal myaverage has been 10,000 and this
(52:26):
isn't just me being like lookingat my watch you know to look at
my step counts constantly it'sjust that once you kind of tell
yourself I'm going to startmoving more you find ways to do
it i also another tip that ihave is i put my step count on
the main screen of my garmentslike right now when i'm looking
at my watch it tells me the timeit is 12 35 oh it's time for
(52:46):
lunch and then it tells me thedate and then right underneath
that it tells me i have walkedlet's see 9 462 steps today
because i went for a run thismorning so that's a cheat code
cheat code to get more steps isto become a runner um So make it
so that it's so in your face.
I think that is just such agreat way of achieving a goal.
(53:08):
But my main takeaway for you isthat If you feel like you've
been busting your ass and youaren't getting to where you want
to go, it may be because you'rebusting your ass for one hour a
day and you're ignoring whatyou're doing the other 23 hours
a day.
And if I know anything abouthealth is that you cannot
(53:32):
correct it with just doingsomething for one hour a day.
And your workout is absolutelygoing to help you gain muscle,
gain endurance, gaincardiovascular health, but you
cannot hide behind.
And I want you to be proud.
I want you to be proud of thatone hour that you work out, but
you cannot use that as a fix allfor everything in your life.
(53:53):
Our bodies are made to move andI want you to get up off your
butt and I want you to movemore.
Okay.
I will, I guess, include thelinks for both my Garmin and my
walking pad since I talked aboutboth of them in the podcast.
If you're interested, you can DMme any questions you have.
have on either of them um or anyof this because I I this is
something that like 25 year oldme would be like ew cringe I
(54:15):
can't believe she's talkingabout walking but like it's
changed my life in getting me tomove more to feel better to be
less achy in the morning and AndI also, and I don't have a
perfect relationship with it.
I'm not going to sit here andsay that like, oh, I've walked
consistently every single day,but it's there for me.
(54:39):
It's like an old friend.
Walking is there for me when Ineed it from a physical
perspective, from a mentalperspective.
And right now my walks are likevital, um, And I just, like I
said, I do anywhere from 15minutes to an hour a day.
On days like today, when I go,I'll be honest, on days like
today, when I went for a runalready today, I will probably
go for a walk with Blake, butthat's it.
(55:01):
I don't actually go, I don'tpull out my walking pad on days
like today.
When it's summer and it's notraining buckets every single day
in Portland, I will use mywalking pad less and I'll try to
get outside more.
But honestly, I feel like I havezero time to get outside.
So maybe that's not true.
Maybe I'll use my walking padduring the summer because I can
(55:21):
walk while I do emails and editvideos and all the things and
like everyone's always like howthe hell do you walk and do
emails I walk very slowly okay Ithink one is like one mile per
hour or whatever it is is likethe lowest that it goes and I
literally walk on like 1.2 LikeI walk very slow, but you do
not, you can walk slow and notfor very long and it makes a
(55:44):
difference.
It makes a difference, guys.
I want you to not feel like youpeaked at 20.
That's kind of how I feel.
I peaked in my college days andI'm constantly trying to live
back to those days and like thisis how we do it, okay?
You've got to move more.
Your body was meant to move.
You creak and ache and have thatsoreness and whatever it is in
(56:07):
the morning as we get olderbecause we stop moving.
And the reason it felt like youpeaked when you were 20, because
you were bebopping around.
OK, when you were 20, you werewearing those short mini skirts
and you were on that dance floorand you were like, whoa.
And unfortunately, dance floorsaren't really a big part of my
life here at almost 37.
Can't say that's something thatI partake in.
(56:28):
So I got to find a new ways tomove.
All right.
And for me, it's walking.
I know walking, like I said, isdifficult.
Truly one of the most underratedthings that you can do for your
health.
And I hope that you've gleanedeven just a little bit of
motivation to go for a walktoday.
Or maybe next time Filter FreeFriday comes out in two weeks,
you walk during that episode,okay?
(56:50):
Just a couple times a week.
You don't even have to do itevery day.
Guys, I'm giving you permissionto not make fitness and health
so dang hard.
I want you to enjoy it.
I want it to be easy.
I don't want it to becomplicated.
Work out more days than youdon't.
Lift weights that are heavyenough that it feels challenging
(57:11):
to do it and walk more.
And sleep more and drink moreand eat perfectly.
And I know, I know, I know thelist goes so long.
Oh, guys, you are wonderful.
Thank you so much for listeningto me go on this rant about
walking.
But I truly, truly, truly feellike it is so impactful.
If you have any questions onanything I talked about today,
(57:33):
let me know.
I will also, like I say, includethe links.
to the podcast where I reallytalked in depth about that total
daily energy expenditure andkind of like where calorie burn
comes from.
I will leave that link in theshow notes as well.
Um, I hope you have a wonderfulfilter free Friday.
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