April 5, 2024 • 10 mins
Imagine stepping into a world where every stride, every lift, every breath elevates not just your health, but the essence of your being. That's exactly where I, Chris Anderson, take you in our latest pulse-pounding conversation on the Elevate your Brand podcast. As an athletic trainer turned business owner, I unpack the critical impact of physical exercise on your physical and mental well-being. It's more than just sets and reps; it's a transformative journey that boosts your confidence, relationships, and even business success.
Throughout this episode, we lace up for a deep exploration of cardiovascular and strength-training exercises, breaking down how they can be your allies in the fight against heart disease and a catalyst for mental clarity. I share personal anecdotes and professional advice on how running, cycling, and even a brisk walk can reshape your life's narrative. We also pump up the discussion on strength training, revealing how simple resistance exercises at home can fortify your muscles, tendons, and ligaments, leading to a surprising increase in flexibility and overall health. So, whether you're looking to revitalize your routine or just beginning your fitness quest, let's power up your life's soundtrack together.
This episode is NOT sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to the Elevate your Brand podcast,
where we help online coacheslearn how to elevate their brand
, become the experts in theirindustries so they can bring in
more clients and create a lifethey want.
I am your host, chris Anderson,and if you want to make a
difference in the lives ofothers, share this episode.
Go over to Apple Podcasts andfollow us there to leave a
positive rating and review andtogether we can leave a bigger
(00:22):
positive mark on the world therating and review and together
we can leave a bigger positivemark on the world.
Today, just going to hit on theimportance of overall exercise
on our health and againdisclaimer, and I'm going to
read this this episode is forinformational purposes only.
It is not intended as asubstitute for professional
(00:43):
medical advice, diagnosis ortreatment.
Please consult with ahealthcare professional before
starting any new exerciseprogram or making any changes to
your existing routine.
The content in this episode isnot intended to be a definitive
guide to the most effectivetypes of exercise for improving
overall health and well-being.
Always consult with ahealthcare professional before
starting any new exerciseprogram or making any changes to
your existing routine.
Okay, got that boring stuff outof the way, but it has to be
(01:05):
said.
This is just my opinion and howI see it, and I have a
background as an athletictrainer.
That's what I did beforestarting my business, but again,
talk to your doctor before youmake any changes.
I just want to hit on theessential components of overall
health and what you can do, formy opinion, to better that.
Exercise is just a crucialpiece to your overall health and
(01:26):
when you feel good, when youlook good, everything else
improves your actions, yourconfidence, your relationships,
your business everythingstimulates from your health.
Because if you don't feel goodand you don't look good, your
confidence goes down, youractions go down because you
don't feel like doing anything,because you just want to lay
around and feel better.
So that's why it's so importantto take care of yourself, take
care of your health and yeah, solet's dive into it.
(01:52):
There are a lot of differentways that you can exercise out
there and improve your healthand well-being.
You all probably know cardioCardio is a good activity that
you can do to help your hearthealth, improve your overall
cardiovascular fitness.
These are things like running,cycling, swimming, walking
really fast if that's whereyou're at, and that's okay if
that's where you're at.
Just something to get yourheart rate up, get your
breathing a little heavy, andmakes you work.
(02:14):
So, with improving yourcardiovascular health, helps
your heart pump better, moreefficiently, gets more oxygen to
your blood.
This, of course, can lower therisk of heart disease, things of
that nature high blood pressure, diabetes.
So it's an important thing justto get your body working at a
point where it's a little bithard to talk.
You can't talk real easy.
You may be breathing a littleheavier.
That's when you know you're atthat good level, but it also
(02:36):
helps you emotionally andmentally as well.
That's what I used to lovedoing is go out and run.
Just go out there and run toclear my head and really kind of
listen to my body and the worldaround me and just, from my
face, listen to what God had totell me, because finally I
couldn't focus or do anythingelse except focus on running and
just being quiet so he couldspeak to me, which always
improved my mind and I recommendit.
You might not like running, butjust try to get out there and do
(02:59):
something for your cardio.
That can help improve youoverall.
And then, of course, strengthtraining getting in the gym or
even just doing body weight,strength training stuff, just
something of that nature tobuild resistance or have your
muscles build resistance andgrow.
It helps your tendons,ligaments all be stronger
because you're putting thatresistance on them through the
(03:19):
movements you're doing this, ofcourse, lifting weights, like I
said, using resistant bands,doing body weights like push-ups
or squats or lunges or thingsof that nature.
Those are all strength trainingthat you can do and you can do
it without having all theseexcuses.
You can do it in your house,you can do it in your bedroom,
wherever it might be.
Just get some.
There's so many benefits, ofcourse, like I said, just
getting stronger, muscular withyour muscles, getting stronger
(03:41):
with your muscles, your tendons,your ligaments.
But doing that also helpsimprove flexibility.
So as you're lifting throughthese range of motions, as
you're doing these movements,you're also forcing some of your
muscle fibers to lengthen, soit's going to help your
flexibility, help with yourperformance, help with your
ability, your joints, and sothere's a lot there that can
help you with that.
It improves your balance anddecreases risk of injuries
(04:04):
through falling and things likethat Also helps your bones,
because you're putting stress onyour bones through pulling of
the tendons and so youstrengthen your bones as well.
So we'll slow things like that.
So it has a lot of benefitsthroughout the whole body.
And then, of course, it as wellhas mental and emotional
benefits to it, just likerunning.
So it's not just your physicalhealth, it also helps your
(04:24):
emotions and your mentality,your mindset.
This is so crucial.
People are just saying, oh yeah, it'll help me get stronger,
but it's going to help you feelbetter overall.
It's going to.
It helps decrease depression,it helps improve confidence.
It's all.
It's crazy what working out insome form or fashion can do
because you feel better, even ifthe workout sucks, which we're
(04:45):
going to talk about.
Hit next, high intensityinterval training or like
CrossFit type stuff.
Like any workout sucks, it'sgoing to hurt, it's because it's
going to push your limits, butwe always come away.
I've always come away, man, I'mglad I did that.
It just puts me in a differentmood.
Even if I'm sore, I'm like Ifeel good, I feel accomplished,
I feel like I've gotten better.
So that mental and emotionalshift, as well as the physical
(05:07):
strengths and healthimprovements you get from it,
it's amazing.
So figure out a way to do somestrength training.
The next is HIT H-I-T HighIntermittent Interval Training.
You can get that right Tonguetwister a little bit High
Intensity Interval Training.
So this is where it involves.
It's cardio, but you're alsodoing strength training at the
(05:28):
same time.
Basically it's just shorterworkouts with higher intensity.
So you think burpees, you thinka bunch of lunges going right
into pushups, going right backinto sit-ups.
So you do so many exerciseswith so many reps as one round
and then you'll take maybe a 20second break and you do it again
.
So this increases your time butit increases your intensity,
(05:48):
which again helps you burn morefat because you get in the fat
burning stage, because yourintensity level goes up and
you're still getting goodworkout.
So these are convenient for alot of people because you only
really need 15 to 30 minutesmaybe.
Again, this is super good forburning calories, improving
cardiovascular health.
So, for example, if you justwanted to do like a cardio and
burn fat, you would have to gopast about 45 minutes of
(06:10):
moderate intensity so you couldbarely talk.
It'd be a little bit of astruggle, you'd have a little
bit of hard breathing, but you'dhave to go past 45 minutes in a
run to get to that fat burningstage, whereas the HIIT you can
go for a lot shorter timebecause you're not gonna be able
to talk or breathe very wellbecause your intensity is so
high.
So the intensity level andduration correlate to the fat
(06:30):
burning.
So a lower intensity, longerduration will get you into the
fat burning stage, whereas andthis goes back to my house like
training nerdiness coming outwhereas the higher intensity,
shorter time frame to get intothat fat burning stage.
So you just have to pick whatyou have time for, what you'd
rather do, and you can implement.
You can do different types ondifferent weeks and things like
(06:51):
that.
But HIIT's a really good one ifyou have a short amount of time
and you want to get a goodworkout.
And again, hiit has been shownand proven to increase and
improve your mental andemotional wellbeing, just like
any of these.
And it's not, it's not byaccident.
That's how we were created.
That's what we were created tohave happen.
When we get up and moving anddo things.
(07:12):
You think our ancestors.
They were always active, theywere always doing something,
whether it was prehistoric,whether it was fight or flight,
whether they either were outthere hunting or planting or
escaping danger, or middle ageswhere they were growing their
things.
They were working.
They were never just sat downand watched Netflix all day.
So back then their activity wasconstant and that's why people
(07:34):
were like, chris, you've nevergained weight, you're the same.
I'm like, even if I don't workout that much as some other
people, I'm fully moving.
Like.
Rarely ever do I sit down andjust watch a TV show or a movie,
and maybe it's, maybe it's atoxic trick that I can't sit
down and relax sometimes.
But again, that's why I think Iburn so much, because I'm
always active, doing somethinghere in business, taking care of
(07:54):
family stuff or house stuff, orjust getting outside and doing
things with the animals, likealways on the go, always moving
around.
So I don't sit.
But that's the differencebetween generations ago to now.
We have more access to comfortand relaxing.
Where's the line of relaxingand laziness?
Where's that line?
That's a whole other episode.
(08:15):
But so, yeah, so you just haveto do more physically with your
body, because you're not.
You know well, chris, I got10,000 steps today, most steps.
I got 20,000 steps today, great, but that's this is my opinion.
That doesn't cut it.
You're not going to see manyresults by just tracking your
steps.
Let's just do more, work harderand you'll see.
But the last thing you canimplement to to improve health
(08:36):
and wellness and this is onethat I really have to focus on
more is yoga, because it's thewhole body and it makes me have
to stop and just be presentbecause I'm not very flexible.
That's my weakness, so I needto improve that.
I need to improve my balancemore and my breathing and
meditation.
All that combined is a greatthing for me, and I fight it
because it's like I said, I'mnot flexible, so that's a hard
(08:58):
thing for me, but it's so goodfor everybody.
If we could all improve ourflexibility, our blood flow and
our nerves would stretch bydoing this, we'd see a lot of
improvement there as well.
So yoga is a really simple one.
You can do like even rightbefore bed.
Just it doesn't have to be along yoga session.
Five minutes, 10 minutes, it'sstill something, because, yeah,
it just.
Yoga helps improve yourflexibility, your stability and
(09:24):
improves your range of motion,helps your joints, would help
all you with lower back issuesthat are oh, my lower back hurts
.
Yeah, it's because we sit andour legs 90 degrees to our back
and then our knees are 90degrees to our femur, and we're
doing that constantly.
So of course, your hip flexorsare shrinking because you're at
90 degrees, so they don't haveto go as far, whereas if you're
straight leg, that's when andthen it pulls on your back.
So again, nerding out with mypast yoga stretch, even if it's
(09:47):
just in the middle of the day,where you just do some stretches
to counteract the sitting thatyou've done all day.
So, like a lunge almost, justget out there and do some
stretching and it'll improveyour overall health and wellness
.
But again, I'm not a doctor.
I used to be an athletictrainer, but that doesn't matter
.
Consult your doctor, consultyour physician before
implementing anything new.
Again, this is just my opinionand suggestions.
But again, get their medicalprofessional advice before
(10:09):
starting anything new in yourworkout.
Again, chris Anderson, this isElevate, your Brand and you are
your brand.
So go out there, make yourselfbetter, elevate, and we'll talk
to you next time.
And thanks so much for tuninginto this episode today.
If you found value at all fromthis episode, please leave a
rating and review on ApplePodcasts.
(10:31):
It just helps us get this show,these messages, out in front of
more people.
And don't forget to share thiswith someone who you think could
benefit from listening to aswell?
Welcome to the Elevate your Brand podcast,
where we help online coacheslearn how to elevate their brand
, become the experts in theirindustries so they can bring in
more clients and create a lifethey want.
I am your host, chris Anderson,and if you want to make a
difference in the lives ofothers, share this episode.
Go over to Apple Podcasts andfollow us there to leave a
positive rating and review andtogether we can leave a bigger
(00:22):
positive mark on the world therating and review and together
we can leave a bigger positivemark on the world.
Today, just going to hit on theimportance of overall exercise
on our health and againdisclaimer, and I'm going to
read this this episode is forinformational purposes only.
It is not intended as asubstitute for professional
(00:43):
medical advice, diagnosis ortreatment.
Please consult with ahealthcare professional before
starting any new exerciseprogram or making any changes to
your existing routine.
The content in this episode isnot intended to be a definitive
guide to the most effectivetypes of exercise for improving
overall health and well-being.
Always consult with ahealthcare professional before
starting any new exerciseprogram or making any changes to
your existing routine.
Okay, got that boring stuff outof the way, but it has to be
(01:05):
said.
This is just my opinion and howI see it, and I have a
background as an athletictrainer.
That's what I did beforestarting my business, but again,
talk to your doctor before youmake any changes.
I just want to hit on theessential components of overall
health and what you can do, formy opinion, to better that.
Exercise is just a crucialpiece to your overall health and
(01:26):
when you feel good, when youlook good, everything else
improves your actions, yourconfidence, your relationships,
your business everythingstimulates from your health.
Because if you don't feel goodand you don't look good, your
confidence goes down, youractions go down because you
don't feel like doing anything,because you just want to lay
around and feel better.
So that's why it's so importantto take care of yourself, take
care of your health and yeah, solet's dive into it.
(01:52):
There are a lot of differentways that you can exercise out
there and improve your healthand well-being.
You all probably know cardioCardio is a good activity that
you can do to help your hearthealth, improve your overall
cardiovascular fitness.
These are things like running,cycling, swimming, walking
really fast if that's whereyou're at, and that's okay if
that's where you're at.
Just something to get yourheart rate up, get your
breathing a little heavy, andmakes you work.
(02:14):
So, with improving yourcardiovascular health, helps
your heart pump better, moreefficiently, gets more oxygen to
your blood.
This, of course, can lower therisk of heart disease, things of
that nature high blood pressure, diabetes.
So it's an important thing justto get your body working at a
point where it's a little bithard to talk.
You can't talk real easy.
You may be breathing a littleheavier.
That's when you know you're atthat good level, but it also
(02:36):
helps you emotionally andmentally as well.
That's what I used to lovedoing is go out and run.
Just go out there and run toclear my head and really kind of
listen to my body and the worldaround me and just, from my
face, listen to what God had totell me, because finally I
couldn't focus or do anythingelse except focus on running and
just being quiet so he couldspeak to me, which always
improved my mind and I recommendit.
You might not like running, butjust try to get out there and do
(02:59):
something for your cardio.
That can help improve youoverall.
And then, of course, strengthtraining getting in the gym or
even just doing body weight,strength training stuff, just
something of that nature tobuild resistance or have your
muscles build resistance andgrow.
It helps your tendons,ligaments all be stronger
because you're putting thatresistance on them through the
(03:19):
movements you're doing this, ofcourse, lifting weights, like I
said, using resistant bands,doing body weights like push-ups
or squats or lunges or thingsof that nature.
Those are all strength trainingthat you can do and you can do
it without having all theseexcuses.
You can do it in your house,you can do it in your bedroom,
wherever it might be.
Just get some.
There's so many benefits, ofcourse, like I said, just
getting stronger, muscular withyour muscles, getting stronger
(03:41):
with your muscles, your tendons,your ligaments.
But doing that also helpsimprove flexibility.
So as you're lifting throughthese range of motions, as
you're doing these movements,you're also forcing some of your
muscle fibers to lengthen, soit's going to help your
flexibility, help with yourperformance, help with your
ability, your joints, and sothere's a lot there that can
help you with that.
It improves your balance anddecreases risk of injuries
(04:04):
through falling and things likethat Also helps your bones,
because you're putting stress onyour bones through pulling of
the tendons and so youstrengthen your bones as well.
So we'll slow things like that.
So it has a lot of benefitsthroughout the whole body.
And then, of course, it as wellhas mental and emotional
benefits to it, just likerunning.
So it's not just your physicalhealth, it also helps your
(04:24):
emotions and your mentality,your mindset.
This is so crucial.
People are just saying, oh yeah, it'll help me get stronger,
but it's going to help you feelbetter overall.
It's going to.
It helps decrease depression,it helps improve confidence.
It's all.
It's crazy what working out insome form or fashion can do
because you feel better, even ifthe workout sucks, which we're
(04:45):
going to talk about.
Hit next, high intensityinterval training or like
CrossFit type stuff.
Like any workout sucks, it'sgoing to hurt, it's because it's
going to push your limits, butwe always come away.
I've always come away, man, I'mglad I did that.
It just puts me in a differentmood.
Even if I'm sore, I'm like Ifeel good, I feel accomplished,
I feel like I've gotten better.
So that mental and emotionalshift, as well as the physical
(05:07):
strengths and healthimprovements you get from it,
it's amazing.
So figure out a way to do somestrength training.
The next is HIT H-I-T HighIntermittent Interval Training.
You can get that right Tonguetwister a little bit High
Intensity Interval Training.
So this is where it involves.
It's cardio, but you're alsodoing strength training at the
(05:28):
same time.
Basically it's just shorterworkouts with higher intensity.
So you think burpees, you thinka bunch of lunges going right
into pushups, going right backinto sit-ups.
So you do so many exerciseswith so many reps as one round
and then you'll take maybe a 20second break and you do it again
.
So this increases your time butit increases your intensity,
(05:48):
which again helps you burn morefat because you get in the fat
burning stage, because yourintensity level goes up and
you're still getting goodworkout.
So these are convenient for alot of people because you only
really need 15 to 30 minutesmaybe.
Again, this is super good forburning calories, improving
cardiovascular health.
So, for example, if you justwanted to do like a cardio and
burn fat, you would have to gopast about 45 minutes of
(06:10):
moderate intensity so you couldbarely talk.
It'd be a little bit of astruggle, you'd have a little
bit of hard breathing, but you'dhave to go past 45 minutes in a
run to get to that fat burningstage, whereas the HIIT you can
go for a lot shorter timebecause you're not gonna be able
to talk or breathe very wellbecause your intensity is so
high.
So the intensity level andduration correlate to the fat
(06:30):
burning.
So a lower intensity, longerduration will get you into the
fat burning stage, whereas andthis goes back to my house like
training nerdiness coming outwhereas the higher intensity,
shorter time frame to get intothat fat burning stage.
So you just have to pick whatyou have time for, what you'd
rather do, and you can implement.
You can do different types ondifferent weeks and things like
(06:51):
that.
But HIIT's a really good one ifyou have a short amount of time
and you want to get a goodworkout.
And again, hiit has been shownand proven to increase and
improve your mental andemotional wellbeing, just like
any of these.
And it's not, it's not byaccident.
That's how we were created.
That's what we were created tohave happen.
When we get up and moving anddo things.
(07:12):
You think our ancestors.
They were always active, theywere always doing something,
whether it was prehistoric,whether it was fight or flight,
whether they either were outthere hunting or planting or
escaping danger, or middle ageswhere they were growing their
things.
They were working.
They were never just sat downand watched Netflix all day.
So back then their activity wasconstant and that's why people
(07:34):
were like, chris, you've nevergained weight, you're the same.
I'm like, even if I don't workout that much as some other
people, I'm fully moving.
Like.
Rarely ever do I sit down andjust watch a TV show or a movie,
and maybe it's, maybe it's atoxic trick that I can't sit
down and relax sometimes.
But again, that's why I think Iburn so much, because I'm
always active, doing somethinghere in business, taking care of
(07:54):
family stuff or house stuff, orjust getting outside and doing
things with the animals, likealways on the go, always moving
around.
So I don't sit.
But that's the differencebetween generations ago to now.
We have more access to comfortand relaxing.
Where's the line of relaxingand laziness?
Where's that line?
That's a whole other episode.
(08:15):
But so, yeah, so you just haveto do more physically with your
body, because you're not.
You know well, chris, I got10,000 steps today, most steps.
I got 20,000 steps today, great, but that's this is my opinion.
That doesn't cut it.
You're not going to see manyresults by just tracking your
steps.
Let's just do more, work harderand you'll see.
But the last thing you canimplement to to improve health
(08:36):
and wellness and this is onethat I really have to focus on
more is yoga, because it's thewhole body and it makes me have
to stop and just be presentbecause I'm not very flexible.
That's my weakness, so I needto improve that.
I need to improve my balancemore and my breathing and
meditation.
All that combined is a greatthing for me, and I fight it
because it's like I said, I'mnot flexible, so that's a hard
(08:58):
thing for me, but it's so goodfor everybody.
If we could all improve ourflexibility, our blood flow and
our nerves would stretch bydoing this, we'd see a lot of
improvement there as well.
So yoga is a really simple one.
You can do like even rightbefore bed.
Just it doesn't have to be along yoga session.
Five minutes, 10 minutes, it'sstill something, because, yeah,
it just.
Yoga helps improve yourflexibility, your stability and
(09:24):
improves your range of motion,helps your joints, would help
all you with lower back issuesthat are oh, my lower back hurts
.
Yeah, it's because we sit andour legs 90 degrees to our back
and then our knees are 90degrees to our femur, and we're
doing that constantly.
So of course, your hip flexorsare shrinking because you're at
90 degrees, so they don't haveto go as far, whereas if you're
straight leg, that's when andthen it pulls on your back.
So again, nerding out with mypast yoga stretch, even if it's
(09:47):
just in the middle of the day,where you just do some stretches
to counteract the sitting thatyou've done all day.
So, like a lunge almost, justget out there and do some
stretching and it'll improveyour overall health and wellness
.
But again, I'm not a doctor.
I used to be an athletictrainer, but that doesn't matter
.
Consult your doctor, consultyour physician before
implementing anything new.
Again, this is just my opinionand suggestions.
But again, get their medicalprofessional advice before
(10:09):
starting anything new in yourworkout.
Again, chris Anderson, this isElevate, your Brand and you are
your brand.
So go out there, make yourselfbetter, elevate, and we'll talk
to you next time.
And thanks so much for tuninginto this episode today.
If you found value at all fromthis episode, please leave a
rating and review on ApplePodcasts.
(10:31):
It just helps us get this show,these messages, out in front of
more people.
And don't forget to share thiswith someone who you think could
benefit from listening to aswell?
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