Amplifying Your Disc Golf Potential: The Blend of Exercise, Healthy Eating, and Memory Making

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:00):
Mom, Dad's making a disc golf podcast.
Thank you for tuning in to theIntentional Disc Golf for
Podcast.
We are excited to have you joinus on our disc golf journey.
This podcast explores thephysical, mental and technical

(00:21):
aspects of disc golf performance.
We will also be discussingtools and techniques to improve
your disc golf game as we workon improving ours.
Now here are your hosts,brandon and Jenny Sepinski.

Speaker 1 (00:36):
And we are back here at the Intentional Disc Golf
podcast.
Thank you for listening.
My name is Brandon.

Speaker 2 (00:44):
And my name is Jenny.

Speaker 1 (00:46):
And again I can't thank you guys enough for
listening.
Our listeners make this allpossible and we are very
grateful for what a wonderfulride this has been.
If you want to get involved,sponsor the show or even be a
guest on the show, you can get ahold of us at
TheIntentionalDiscGulfer atgmailcom.
That isTheIntentionalDiscGulfer at

(01:06):
gmailcom.
Also with social media, pleaselike, subscribe, follow, tell
all of your friends and give usa try.
We are available on almostevery major podcasting streaming
platform and our social mediapages are on Instagram and
Facebook.
That is Soprinski Disc Golf.
That is CZUP R-Y-N-S-K-I DiscGolf.

(01:31):
That is CZUP R-Y-N-S-K-I DiscGolf.
And on Twitter.
We have a Twitter handle.
It is theidgpodcastcom.
That's not no, twitter doesn'thavecom.
It's the IDG podcast on Twitter.

Speaker 2 (01:50):
You should also reach out to us for some stickers.
Stickers are awesome.
I love stickers.
I have some in my office atwork.

Speaker 1 (01:59):
And all over our van.

Speaker 2 (02:00):
Yes, If you have a sticker and you want us to
advertise on our van.
I still have some windows thatdon't have stickers on them.

Speaker 1 (02:09):
There's still window space.
We can do a sticker trade, Gary.

Speaker 2 (02:13):
Oh man, that is one of the coolest things.
Like it's really weird.
When I was, we run into peopledisc golfing.
It's like here you want asticker.
And they're like oh, you wantone of ours.
And it's like sticker things.

Speaker 1 (02:25):
Yeah, we trade stickers all the time and we're
actually in a different colorpattern of stickers.

Speaker 2 (02:30):
Now we have the green ones right now we have the
green ones for the understanding, the course series that we
never finish, yeah well, we'reworking on it.

Speaker 1 (02:37):
Yeah, we're working on it.
I got my feelers out there, butyou know, life happens.
Speaking of things, lifehappening.
So up here in Washington, wherewe're at, we have come into
what is kind of the off season.
It gets darker early so there'snot really a whole lot of time
to get a lot of disc golf in,and anybody that knows anything

(02:58):
about Seattle in this area knowsthat it rains quite a lot.

Speaker 2 (03:05):
Well, there's also critters and there's a lot of
hills.
The ground tends to turn intomud.

Speaker 1 (03:15):
Yeah, it can become quite dangerous, especially with
the critters.
I mean, right about this timeof year is when all the bears
and the cougars and the bobcatsand the coyotes and stuff are
trying to fatten up for raccoons.
Oh, raccoons, well right,raccoons, they're not the.
We have killer raccoons aroundhere, like man eating raccoons.
Really, no way have you everbeen attacked by a raccoon?

Speaker 2 (03:40):
No, but I've had enough raccoons.

Speaker 1 (03:43):
Like as pets.

Speaker 2 (03:45):
Not really pets.
I mean they were pets like, thesame way the outdoor cats were
pets.

Speaker 1 (03:50):
So they hunted mice.

Speaker 2 (03:52):
No, they ate cat food .

Speaker 1 (03:55):
So wouldn't that technically be a cat?

Speaker 2 (03:57):
It was a raccoon.

Speaker 1 (03:58):
A cat, and well, they kind of eat the same thing.
I don't know.

Speaker 2 (04:02):
They eat the cat food .

Speaker 1 (04:03):
The only thing I know about raccoons is they have
stripes and they live in trees.

Speaker 2 (04:06):
They're not zebras.

Speaker 1 (04:07):
They're not zebras.

Speaker 2 (04:08):
Zebras have stripes, they're not the same, so do
tigers.

Speaker 1 (04:11):
Not the same.

Speaker 2 (04:12):
Back to disc golf.

Speaker 1 (04:14):
And we're back.
So anyway, talking about thisepisode, we got to the end of
our season about the last youknow couple tournaments and
everything wrapping up kind ofour tournament series and our
championships and seasonfinalized and whatnot.

(04:35):
And you know we start thinkingabout the off season, is you
know we?
What can we do for next year toimprove our game?

Speaker 2 (04:44):
Are you going to plug how we finish the season?

Speaker 1 (04:48):
No, but you are.

Speaker 2 (04:49):
No, how did you finish the season?

Speaker 1 (04:52):
Well, I'm happy with my finishes this year as season
wind up is.
You know it was my goal thisyear to kind of be a strong like
middle of the field and, youknow, be consistently kind of in
the middle of the field, and Iactually ended up taking a

(05:13):
tournament and getting a firstplace, so that was a lovely
surprise.
Sorry, Bill, if you'relistening.

Speaker 2 (05:22):
How did he beat you at the next one?

Speaker 1 (05:24):
The next two.

Speaker 2 (05:25):
Oh well, yeah.

Speaker 1 (05:26):
Yeah, but a lot of midfield finishes and I actually
had several podium finishes.
So all of this hard work andresearch that we've been doing,
at least on my behalf, has beenpaying off.
Jenny did exactly the same, asshe's always done.

Speaker 2 (05:46):
Yeah, so finish the women's series.
And I fought my way back tofirst and lost at the playoff.
However, I loved losing toRachel because it was her first
tournament win, her firstofficial game with her number.
I played with her at summertimefling at the Evergreens and it

(06:08):
was a hoot and she was like I amso tired, how does this work?
And yeah, she's like I'm sonervous, I'm like you got this.
So you took, you took second inthe tournament.
I took second for Queen of theJungle.
I took.
What did I take for King of theJungle?
Did I take?

Speaker 1 (06:23):
second.
I don't know.
I think I took second toLeilani.
I can't remember.
Yeah, yeah, you did.
Yeah, I took second to Leilani.
Yeah, Leilani is good I know.

Speaker 2 (06:32):
I love that I can battle with Leilani battle now
because, well, when I firststarted last year, like she was
so out of my league and nowwe're in the same league.

Speaker 1 (06:42):
Yeah, it's really cool to have that rivalry and
watch you guys go back and forth.

Speaker 2 (06:46):
Yeah, because we learn from each other too and
talk about tips.
But I did take.
I did finish first in FA threethis year for the overall
Evergreen women's series and Idid get a nice little payout.
Thank you to Tony and Nicoleand everyone else for getting
all that payout and donationsand looking forward to the

(07:08):
women's series for next year too.
But now I guess I'm the threetime Washington state women's
champion because I took FA threelast year, fa three this year
for the Evergreen women's series.
And then what was that otherone?

Speaker 1 (07:23):
NADGT.

Speaker 2 (07:25):
NADGT FA three, so moving up to FA two next year,
is that?

Speaker 1 (07:30):
official, or are we going to hang out and watch?

Speaker 2 (07:32):
Well, yeah, all my friends are going to FA two.
I got to go to FA two.
You got to go to FA.
You have to do it.
Unless I'm playing like somebig tournament, then I'll go
with my rating.
Yeah, you're a sandbagger,that's right.
Better than a bean bagger.

Speaker 1 (07:46):
Well, you are planning on going down to the
women's women's nationals downin Texas next year, Aren't you?
Yeah?

Speaker 2 (07:53):
that's my goal.
Yeah, yeah, we'll see.

Speaker 1 (07:55):
Life happens.
We're going to work towardsthat and get you there somehow.
Yeah.

Speaker 2 (07:59):
All right, I have to walk.

Speaker 1 (08:02):
So we made some improvements just on experience
and playing alone.
Both Jenny and I and you know,throw myself under the bus and
talk a little bit about myselfis I realized that the biggest
bang for my buck, if you would,and the place that I can improve
the most, that would have themost impact on my game, was

(08:22):
consistency and control, andwhat I mean by that is I find
myself trying way too hard,working way too hard.
You know when I, when I playthe game, and when I do that,
not only am I not as accurate,how, and I also wear myself out.
So these multiple multi roundtournaments, I, the second round

(08:46):
, I'm just spent and I doterrible.
So the answer to that problemfor me is that I need to be able
to put a lot less effort intoit and also be able to hit my
distances the way I need to hitthem in order to be competitive.
So the answer to this is I needto get stronger.

(09:08):
Dude, dude, dude.

Speaker 2 (09:12):
So with what we've been doing, I had some killer
park jobs like droppings next tothe basket birdies after all
this work we've been doing likeit's crazy.

Speaker 1 (09:24):
Oh yeah.
Well, let me let me brag aboutyou for a minute.
So your big improvement, jenny,this this year, has been your
consistency.
Your consistency has picked wayup.
I mean, everybody has a weirdshot here now and again, but you
are hitting fairway, hittingfairly, hit and fairly.
You've learned some great shotshaping skills, so that's really

(09:46):
coming along nicely.
Where you could have stood toimprove and I think I'm speaking
for, or were you where youexpressed that you wanted to
improve was you wanted to addsome more distance to your shot
so that you can be play.

Speaker 2 (10:02):
I didn't have to put yeah, so you could, so you could
play, let's be honest, so youcould play a little closer to
the basket.
I'm really proud that.
So I gave up on trying to do awalk up, Like that was the thing
.
I remember that in February orwhatever it was.
Like I'm just going to standstill and I'm going to throw a
standstill and with a lot of thepeople that I play against, you

(10:26):
know, they have their walk ups,whatever, but I'm able to out
drive them with a standstill andI am so proud of that Because
it's just standstill.

Speaker 1 (10:39):
Well, I remember when you, when you did that, you're
like you know what?
There's too many moving parts.
I'm just going to give up onthis and I'm going to master
this one thing.
Well, I didn't give up on it.

Speaker 2 (10:49):
It's like that's just too much inconsistency.
So if I, if I practice thatbecause you're, you have to
stand still, like there aretimes in the woods, you have to
stand still.

Speaker 1 (10:59):
Well and we live in the woods.
There's a lot of woody coursesout here in Washington,
especially Western Washington.
No, I misspoke.
You didn't give up on itcompletely.
It was your personal mission tomaster one aspect of the game
and create a foundation as whereyou had been playing the game

(11:22):
before, you actually had tobacktrack and unlearn some bad
habits that you had learned overthat first season.

Speaker 2 (11:31):
That is correct.
So with that being said, I meanyou added some great distance.

Speaker 1 (11:36):
Your consistency went through the roof.
I mean that that's your strongpoint right now is your
consistency in the fairway andon your approach shots Yep, and
when you're where, one of theplaces that you decided that you
wanted to improve on is youwanted to add more distance to
your shot.

(11:56):
Well, who doesn't?
I mean we're all going to addmore distance to her shot, but
to be able to throw aneffortless 300 feet, she needed
to get stronger.
So if you're, if you'recatching onto a theme here, I
needed to build the muscles getthe as it a to hold.
No, no, no, I'm going for alittle more like the stringy
Holland.

Speaker 2 (12:17):
Hanley.
Yeah, yeah, although I have, Ihave the Christmas car base
though.
Holland, holland, hanley.

Speaker 1 (12:26):
It's a beast, hard base though Holland has guns on
her.
Have you looked at her arm?

Speaker 2 (12:32):
Yeah, I've spoken with her.
Well, yeah, I mean, yeah, I'veworked with her.

Speaker 1 (12:36):
Yeah, she's like we've met her.
She's we've been around her.
She's a great person.

Speaker 2 (12:41):
Yeah.

Speaker 1 (12:42):
But it's like I didn't realize until watching
her on coverage.
Like she's actually got a pairof guns, like she's.
She's ripped up top what.

Speaker 2 (12:55):
Really Stocker.

Speaker 1 (12:58):
No, it's just something I noticed.

Speaker 2 (13:00):
Did you notice that?
As read does to who doesn'tnotice?

Speaker 1 (13:05):
Like I thought that I had one of those 3D TVs, but it
was just as her, it a hold.
It was weird, but it yeah, Okay.

Speaker 2 (13:13):
so we hit the gym pretty hard today and my abs are
cramping as we're laughinggreat segue.

Speaker 1 (13:22):
So if you haven't picked up on our theme yet, this
episode is about exercise.
If you're like most people outthere, yes, exercise, I know how
exciting.
Right?
If you're like most people outthere, you show up at the gym,
you got your tennis shoes onyour shorts, your water bottle,

(13:43):
your towel, your entertainment,your earbuds are in, and then I
don't think most people evenshow up at the gym.
What do you do?
Well, the first step is gettinginside the door.
I mean, you gotta get in thedoor.

Speaker 2 (14:00):
I don't know.
I'm still a big fan of the homegym you don't even necessarily
need a gym, gym like gymmembership.

Speaker 1 (14:06):
I'm not saying go out like today and buy yourself a
gym membership.
Your name's Jim, jim, jim, jim.
Oh, letter Kenny.

Speaker 2 (14:15):
I mean go home yeah.

Speaker 1 (14:22):
But anyway.
So if you're a, if you're likemost people, you show up at the
gym, you're ready to go.
What do you do?
What do you do?
Or you're, or you look somestuff up online and it's like
you're doing this exerciseprogram but you don't really
know why you're doing it, or whyit's focused the way it's
focused, or why you're doingcertain things a certain way,

(14:45):
and so we're gonna talk aboutthat all in this episode,
starting from the very, verybasic, and we got a lot to cover
, so we might break it up into acouple episodes, but this one
is at least helpful to get youstarted.

Speaker 2 (14:58):
Let's start at the very beginning.
That's beautiful A very goodplace to start.

Speaker 1 (15:05):
Right on.

Speaker 2 (15:06):
When you read, you begin with A, B, C.

Speaker 1 (15:11):
And we'll talk more about that right after a word
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All right, so we are back hereat the Intentional Disc Golfer.
We're talking about exerciseand mainly exercise programming.

(17:30):
Today, our goal is to leave youwith a base knowledge so that
you can show up on the gym andstart to work on a disc golf
geared type exercise regimen andgive you just a very high level
overview of where you can startand where you can go from there

(17:50):
.

Speaker 2 (17:53):
Yeah, it's kind of that.
So I had some coworkers askingme what is the difference
between just playing disc golfand, now that I consider myself
a amateur athlete with the game,so intentionally going to the
gym to improve those motions,those muscle movements, that

(18:16):
muscle memory?
I think that is one place thatwill set you apart, to be an
athlete in this sport instead ofjust a player of the game.

Speaker 1 (18:28):
I think that's very well said.
It has been said.
There's a quote that I love outthere.
It was actually in my ACEtrainers book when I was going
through my certification.
What does AC stand for?

Speaker 2 (18:42):
Oh.

Speaker 1 (18:42):
ACE, the American Council on Exercise.
So there's a little background.
There's two.
There's basically two bigschools for personal trainers
out there.
One is ACE, which is theAmerican Council on Exercise,
and one is NASM, n-a-s-m, andthat is the National Academy for

(19:04):
Sports Medicine.
I want to say I'm not exactlysure, but anyway, those are the
two big accredited programs.
So I took the ACE certification.
That was a while ago.
My certification has lapsed, soI can speak from an informed
position.
However, I'm not an expert, I'mnot currently practicing in the

(19:25):
field and, of course, as always, do not take any of what I'm
about to say as medical adviceor anything of that nature.
Always consult your primarycare provider or a
nutritionalist or a licensed,certified personal trainer, even

(19:47):
though you don't.
Last time, when I did, youdon't have to have a license to
be a personal trainer, becausethere's lots of personal
trainers that don't.

Speaker 2 (19:55):
And there's also lots of people, probably nearby or
not too far from where you livethat play disc golf, and lots of
people are willing to givelessons too, if you have
specific questions about discgolf.

Speaker 1 (20:07):
So I'm ready to exercise.
Where do I start?
This is probably a questionthat a lot of people have asked
themselves.
What do I, why?
Where do I start?
What do I do?
Do I just show up and startaimlessly Attacking whatever
activity?
It is like?
I have a basic idea, like it's.

(20:29):
It's kind of confusing.
Well, let me clear that up foryou.
The good news is, you'vealready started.
You're a disc golfer.
Disc golfing is great exercise.

Speaker 2 (20:39):
If you're enjoying the game and you want to
transition from just playing thegame To being an athlete of the
sport, there are things thatyou can do.
You can do these activities athome.
You can do them in a gym.
It's up to you.
The gym has all the Bells andwhistles that you might be
interested in using and we'regonna try and help you.

(21:01):
You Hone in on some specificexercises, some specific
machines, some specificmovements that We've found
really have improved our game.

Speaker 1 (21:16):
So we're gonna share what we've done in Hopes that
maybe it would help you improveyour game so in my a CE trainer
book it when I was going throughthe classes to get my
certification.
There is a great quote on thereand I always remember.
It is that if exercise were apill and you could, you could

(21:36):
take this pill and it would justexercise your system.
It would be the most prescribedmedication in the world.
Exercise has so many benefits,not only for physical health but
also for mental health as well,and hormonal regulation,

(21:57):
anxiety, depression, moodStabilization.
It does wonderful things foryour physique as far as like
getting rid of adipose tissue,strengthening joints and
cartilage and ligaments andtendons, strengthening your
muscles.
Also getting rid of that nastyadipose tissue which is
basically tissue that kind of isaround your body but doesn't do

(22:20):
anything.
Also strengthening your cardiaccardiovascular system.
To really to really get intosome of the basics of exercise
program, we have to talk aboutthe four areas of exercise and
fitness, and that is endurance,strength, balance and
flexibility.
So let's let's talk about eachone of those.

(22:42):
You know Adurance, of course, ishow long you can go, and that
has a lot to do with yourcardiovascular system, your
Cardiovascular system.
As you work that out, you getyour heart rate up, your certain
things start to happen to yourphysiology.
Your heart is able to Becomestronger, which means that it

(23:02):
can pump more blood per pump Perbeat than it could before.
So you actually increase yourblood volume.
Your, your veins and arteriesactually start to widen out and
get Bigger so that theyfacilitate the higher blood
volume.
But also you got to understandthat your cardiovascular system

(23:24):
is your super highway for all ofyour hormones, your nutrients
and all of your nutrition, yourvitamins, the electrical system,
you basically everything thatruns your body Goes through your
bloodstream in one way oranother.
And and also being able to getrid of waste and remove Acids
and things from your muscles sothat you can recover quicker.

(23:46):
If you only do one thing in theexercise realm, make it
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serving the greater Kitsap andeastern Jefferson County area.
Let's go, eric Oakley here andyou are listening to the
intentional disc golfer podcast.
And we're back for this episodeof the intentional disc golfer.
We are talking about exercise,more specifically, exercise
programming, because I findthat's where a lot of people get

(25:00):
lost.
You show up at the gym and youCan scratch your head.
Maybe you saw some thingsonline, maybe you have a basic
idea of what you want to do, buta lot of people don't really
know why they're doing things orhow they're doing them.

Speaker 2 (25:15):
Or you're one of those people that you're scared
of the gym.
You don't know what to do whenyou get there.
Or you get there, you kind ofstart doing something and then
you fall off track.

Speaker 1 (25:25):
So we're gonna talk about all of those things within
the scope of what we're doingand how we're training.
Now.
I was a personal trainer,license and everything and I did
that for a very brief stint.
I'm not an expert but I'minformed, so I have a Basis of
knowledge to go off of.

(25:46):
But please do not take any ofthis as medical advice.
For that you need to go to yourdoctor or a Licensed physical
therapist, personal trainer orsomething of that nature.
Don't take this as medicaladvice.
Always use your primary careprovider.

Speaker 2 (26:03):
And I'm certified to teach PE and help health up to
eighth grade.

Speaker 1 (26:08):
Yes, yes, so we can both speak from an informed
position position on this topic.
Now, the topic of exercise isvast and broad, way too much,
way, much more than we can getinto in the in this episode.
So we're gonna talk a littlebit about what we're doing and
why we designed our program theway we designed it.

(26:31):
So when we get to the gym,first of course we stretch and
we warm up and get a goodstretch.
I.

Speaker 2 (26:42):
Don't stretch.

Speaker 1 (26:43):
Well, maybe you should start.

Speaker 2 (26:45):
I haven't seen you stretch.
When you get there, you get onthe, the elliptical.

Speaker 1 (26:49):
No, I always.
I always stretch briefly yes, Ido, no, you don't always.

Speaker 2 (26:53):
No, you don't, I do no okay, whatever, but you
should stretch.

Speaker 1 (27:02):
Maybe I thought, maybe I forget sometimes, I
don't know.

Speaker 2 (27:05):
I thought that you said you should warm, like do
the treadmill for like fiveminutes or something, then
stretch, because you want to dothat when you're warm and then
get into the cardio more.

Speaker 1 (27:17):
Yeah, well, I mean, walking up those stairs at our
gym is enough warm enough enoughyou know, yeah, it's not a
mountain.

Speaker 2 (27:24):
Yeah.

Speaker 1 (27:27):
Like 30 there's gotta be no there's a landing, so
there has to be at least 24,yeah, but anyway, when you show
up at the gym, the first, thefirst thing you should do is,
you know, do a little bit ofMovement to kind of loosen up,
get your heart rate beating justa little bit faster.

(27:47):
We're gonna talk about heartrate a lot because that has a
lot to do with your cardio, andcardio is hugely important,
probably the most important partof exercising, aside from
resistance training, which we'lltalk about also.
But Get a little, get yourheart rate up a little bit,
shake around.
I wouldn't go and chug a bunchof water, though, because that

(28:11):
could be bad, yeah.
So, you know, definitely drinkwater, but don't chug a bunch.
And Do do some basic stretching,of course, you know, stretch
out your hamstrings, your, yourcalf muscles, your legs, loosen
up your shoulders and things.
One thing that I always forgetto stretch and we need to is my

(28:33):
neck and my core.
You have you.
Those are really two veryimportant things and I tend to
neglect those often.
So the next step in ourtraining program is we usually
do a half hour of cardio on thetreadmill and or treadmill

(28:55):
elliptical.
It could be a stair climber,could be a rowing machine.
A bicycle works too, and this,the purpose of this, is not
necessarily to build your musclemuscles.
It's to build your heartmuscles and your lungs.
Now, why is that important?

Speaker 2 (29:15):
You need them to live .

Speaker 1 (29:17):
Yes, yes, yes, you need to breathe and you need
blood.

Speaker 2 (29:22):
I've always said breathing.

Speaker 1 (29:24):
You have to have blood right.

Speaker 2 (29:27):
Well, I always look at it as you're doing that to
warm up your muscles because,like most things, you don't want
to do it cold, and We've eventalked about, like when you go
out and disc golf, you want towarm up first and not just throw
cold.

Speaker 1 (29:44):
So what causes your muscles to warm up?
What constitutes that?

Speaker 2 (29:49):
probably the Stretching and contracting of
the muscles and the pumping ofthe blood through them.

Speaker 1 (29:55):
The pumping of the blood actually has more to do
With it than the stretching andcontracting the muscles.
So what you're doing whenyou're you're doing your cardio
is you're actually working outthat most important muscle,
which is the heart and I know, Iknow, it's the heart of a disc

(30:15):
golfer.
So the most important muscle isthe heart in the human body, I
mean, aside from the brain.
I say the brain is muscle, butthe heart is a very important
muscle.
And the reason thatcardiovascular is so important
is because there's a lot ofThings that happen to your body
when you work thatcardiovascular system.
First of all, your heart'sgonna get stronger and able to

(30:37):
pump more blood Per per beat.

Speaker 2 (30:40):
Then, if you were just living a sedentary
lifestyle and didn't exercisevery much at all and work that
muscle, which also means thatyour heart rate goes down, so
you don't have as high of aheart rate because you have less
beats per minute when you're ata resting heart rate.

Speaker 1 (30:58):
Yes, exactly, your heart rate does go down when you
work that muscle because thevolume of blood Goes up.
And the purpose the reason thatis is because more oxygen is
getting to your muscles and sothey're a bunch of nervous
signals and everything, and themuscles say, hey, I need more
oxygen.
So your, your blood, your heartpumps faster to get more oxygen

(31:20):
to those muscles.
Well, if you're pumping moreblood, more oxygen is getting to
those muscles.
Your heart and your musclesbecome more efficient.
One of the other parts of thatis your you always see these
bodybuilder guys and they gotveins sticking out all over the
place.
That is because your veinsactually start to widen and
start to become more supple sothat they are able to transport

(31:45):
a larger volume of blood, ofblood, to those different areas.
Now that's twofold, because onthe other side it's a delivery
system, but on the other side ofthat is that it's also a waste
system.
Your blood stream, yourcardiovascular, is very

(32:05):
essential for recovery andactually Taking waste out of
your muscles and getting rid ofthose lactic acids so that you
don't fatigue, you don't crampand that you can recover faster,
let's say, between rounds andAlso, if you do cardio, you
raise your body temperature andthat helps to fight off

(32:26):
infections and increase yourimmune system.
It increases your well and alsoincreases your metabolism to
through thermal genesis.
So if you have a higher bodytemperature you actually burn
more calories than you do if youhave a lower body temperature.

Speaker 2 (32:42):
Yeah, in fact, if you're a woman and you are
pregnant with a boy, you get allthe perks of the boys increase
metabolism and increased bodytemperature While you're
pregnant with them.
Oh yeah, thermogenesis, it's awhich I want to put a huge shout
out there to my friend Bernie.
They're finally expecting alittle boy after years and years

(33:06):
of treatment.

Speaker 1 (33:06):
Yes, congratulations to them.
We're very, very happy for them.
Yes, yeah, so thermogenesis.
That's why a lot of theseweight loss supplements and
we'll talk a little bit aboutsupplements later in the episode
, but just to touch on this, aLot of these weight loss
supplements that you get, youknow, you, you take them and

(33:27):
they try to, you know, kind ofincrease your heart rate a
little bit and they have a lotof things in there and you feel
like you're kind of hot and yourskin is kind of crawling.
Well, that's thermogenesis.
The idea is is that we're gonnaraise your body temperature to
get your metabolism going sothat you can, so that you can
burn more calories, even whenyou're at rest.

Speaker 2 (33:47):
That's why my dad always put red pepper on things.

Speaker 1 (33:51):
Yeah, red red pepper, hot sauces, things like that.
I mean there's.
There's a lot of differentlittle tricks and things that
you could you know, of course,for like very specific
information.
You're gonna have to talk to aregistered dietitian or a
nutritionist to do that.
So cardiovascular, and so whenwe train for our cardiovascular

(34:15):
system, in our program we set atime limit, set a time limit of
30 minutes.
We don't care about thedistance.
What we're looking at more sois monitoring our heart rate,
and the reason we're doing thatis so that we can control what
Metabolism system our energy ispulling from.

(34:36):
So there's three metabolismsystems.
There's and they're allphosphate change of some sort.
But those things on the back ofthe food packages we talked
about them before they have thesugars or they have not sugars.
It's the same thing as carbs.
They have carbs, proteins andfats.
Those are your three main powersources, and so the way we gear

(34:58):
our Xr, our cardiovascularprogram, is to watch our heart
rate, and we like to put ourheart rate I mean, I'm turning
40, you're 39, and as you getolder, your maximum heart rate
actually drops quite a bit andso we like to put our heart rate

(35:18):
right around like 120 to 130beats per minute and what that
does is that allows our body toUtilize fat as the power source,
because it's an oxidativemetabolism and so it actually
takes our fat stores and turnsit into energy, because it's an

(35:41):
endurance type thing.
Also the oxygen, and we want toavoid Going above that because
then we get into our sugarstorage and things like that and
Depleting our glycogen stores.
So that's why we try to keepour heart rate in this Specific
zone of about 120 to 130,sometimes up to 140, but 140 is

(36:06):
pushing it.

Speaker 2 (36:07):
I try and keep it within the 130 to 140 and For me
, so a lot of times will be onthe same machine next to each
other and Brandon's working alot harder than I am, because it
takes him More effort to get tothat heart rate than it takes
me.

Speaker 1 (36:24):
Yeah, and my heart?
I'll be working my butt off.
And your heart?
My heart rate will actually belower isn't lower than yours,
but that's just because I have abigger heart, because I'm a
male and I have a highermetabolism and they're, you know
, different physiologicalDifferences between men and
female, male and female.

Speaker 2 (36:43):
What are you saying about my heart?
No, I have a smaller heart thanyou do.
Well, yeah, that's three sizesthat day.

Speaker 1 (36:56):
I'm gonna have to edit in that song.

Speaker 2 (36:59):
The green one, mr Green, but not Christmas.

Speaker 1 (37:02):
Yeah, I know so, and that's why we Gear that.
Now.
The heart rate thing isdifferent for every person and
we could get into a big longthing about phosphate chains and
ATP and all this stuff is.
You know, the thing tounderstand is that your body is
a factory to make this stuffcalled adenosine triphosphate

(37:24):
it's ATP for short and it has alot of different ways of doing
that.
Using the three macronutrients,which is protein, carbs and fats
, and Controlling how muchoxygen gets into our system
through our heart rate, let's usdetermine which power source
we're drawing off of.

(37:45):
And so, just underneath what'scalled Ventillary threshold one
and the way you can test, thatis if you can do your
cardiovascular activity andactually carry on a conversation
, you know, maybe test it bysinging ABCs or Mary had a
little lamb or something, and ifyou can do that with a fair

(38:06):
amount of ease, then you'reright there at that ventilator
threshold one.
Now there is a secondventilator threshold two, which
is Like if you're in a deadsprint, if you're in a dead
sprint, you can't talk, youcan't sing, you can't do any of
these higher cardiovascularfunctions.
So that is when you are drawingon glycogen stores.

(38:30):
So Ventillary threshold one.
You want to be just underneaththat you should be able to carry
on a conversation with ease.
Your heart rate target shouldbe Somewhere depending on your
maximum heart rate.
It should be somewhere Roughly,and I would give it a wide
range, maybe like 110 to 140 formost people.

Speaker 2 (38:53):
I do.
You want to correct something?
Though is that you should.
You should be able to carry ona conversation, however, you
shouldn't be able to sing.
You should Be working hardenough that you can't
necessarily sing.

Speaker 1 (39:08):
Well, it wouldn't be like singing.

Speaker 2 (39:10):
well, it'll be just still, that's, that was
something breath.

Speaker 1 (39:14):
Support that you can, that's always been.

Speaker 2 (39:17):
Something that I've worked with is that you need to
be able to.
You can carry a conversation.
Excuse me, however, you can'tsing a song.
You need to work a littleharder.
You shouldn't be able to sing.

Speaker 1 (39:28):
Anyway, that's how you test for that ventilatory
threshold and again, that'sbecause we want to control which
power source we are drawing offof that puts us in that fat
burning zone.
So we usually start off ourexercise routine with doing
cardio.
It's not about distance.

(39:49):
We usually set a timer of we'regoing to go this long and we
try to spend as much time aspossible in that specific heart
rate zone so that we can draw asmuch.
We might be drawing 400calories in a 30 minute workout
from that cardiovascular, butwe're drawing 400 calories of
fat stores.

Speaker 2 (40:10):
Or you're like me and you're lucky if you hit 200,
100, maybe because I don't endup burning that many calories
when I'm working Well, I thinkthat brings up a good point.

Speaker 1 (40:24):
So one of the kids said the other day that it takes
as many calories to walk a mileas it does to run a mile.
It becomes a fun.
At that point it becomes afunction of time, because if
you're running a mile, of courseit's going to be, you know a
lot shorter time than if you'rewalking a mile.
But when you do the math on itand there's an equation where

(40:46):
you can take the revolutions perminute, divide it by a rate and
multiply it times this or that,and you can actually convert
watt energy, like electricalenergy, into calories.
And so that's how thoseexercise machines work, is they
actually take your energygeneration, and in watts, and

(41:09):
multiply them times a number,divide them by a different
number and spit out how manycalories that you are burning.
So yes, it is an estimate, butit's a pretty good estimate of
how many calories you're burning.
And if you notice on thoseexercise machines, if you turn
the resistance up, your outputgoes up and you actually burn
more calories.
Well, that makes sense, becauseif you have more resistance it

(41:33):
takes more work, more wattenergy to turn that wheel or
whatever it is, and thatconverts into more calories.
So interesting little physicsfactoid there.

Speaker 2 (41:44):
So, talking about burning the calories, you use
the elliptical with the armmovements.
I use the elliptical thatdoesn't have the arm things as
the stationary arms, and I'mworking harder for me not moving
my arms because my heart rategoes up so quickly versus you,

(42:07):
you're not only moving your legsbut you're moving your arms,
and so there are things you cando, even just on a cardio
machine, to either increase theamount of calories burn and how
hard you're working, or decreaseit.

Speaker 1 (42:27):
Well, why did we choose elliptical machines?
Why did we decide to go withthat instead of like, say, a
traditional treadmill?
Or Because our knees, our kneesand our hips?
Yeah, an elliptical machine islower impact.
The downside of it is it doesaffect your stride length, so I

(42:47):
have a very long stride, so theelliptical machine took some
getting used to for me and itactually changed my walking gait
.
But now I'm a lot smoother anda lot more consistent.
And the elliptical machinesalso the cardiovascular, at
least upright also helps withbalance, and with the on a

(43:10):
treadmill or on a stair stepperor anything like that, it does
help with balance, and balance,believe it or not, is something
that you can train.
It's in the four areas offitness is.
You can train balance, allthose little muscles and your
proprioception, which is whereyour orientation in space, your

(43:33):
awareness of where you are inspace.
And you can train all thoselittle muscles and actually
become very, very good atstaying balanced and staying
upright.

Speaker 2 (43:43):
Which is great when you're on those hills and you
have to throw.

Speaker 1 (43:47):
Or when you're doing a walk up and you're trying to
make sure that your hips andyour shoulders are level and you
have a neutral spine.
Those are all very importantthings and that that can all
come from balance.
That also comes from anotherplace, which is a great segue
into the next part of ourexercise program.
We need to talk about core andhave a discussion about core

(44:12):
Along with cardiovascular.
I would say, if you can donothing else, do cardiovascular.
Okay, you'll get someperipheral benefits to your
musculature from doingcardiovascular, but you will see
big time improvements in yourenergy levels, your energy

(44:32):
output, your mood, all sorts ofthings.
If you show up to the gym andyou can't lift weights or
anything like that, docardiovascular.
We're talking about core.
Moving into core, what is core,jenny?
What do you think core is?

Speaker 2 (44:52):
Core is your abdominal and your back muscles.

Speaker 1 (44:59):
Yes, so core muscles are the ones that cover the
squishy bits, basically the areabetween your ribs and your
pelvic bone, so, yes, yourlevitators and your back, and
then your abdominals and yourobliques and your sides.
Now, why are those important?

(45:20):
Your core muscles are yourstabilization, everything in the
stable.
That's what helps you keep yourspine aligned, neutral spine.
It's what helps keep youupright.
If you don't have core, youcan't walk, you can't run, you
can't bend.
And not only that, but having astrong core also prevents

(45:44):
injury.

Speaker 2 (45:46):
Well, and if we're thinking of disc golf, when I
really started focusing on thewhip action, it's all core, it's
not our muscle, like my throwdoes not come from my arm, it's
all my core.
Oh yeah, yeah, my core and myhips.

Speaker 1 (46:04):
Well, you mentioned Kristin's Tara earlier and the
first time we started back, whenwe first started watching the
disc golf pro tour, I remembermaking a comment to you saying
like these people are all ripped, they're all stacked from the
waist down.

(46:25):
I mean every single disc golferthat I've seen has very strong
musculature in their legs andaround their hips.

Speaker 2 (46:33):
I think Jennifer Allen might be a really good
example of that too.

Speaker 1 (46:36):
Jennifer Allen is a very good example.
Kristin's Tara is a heck of anexample.
I mean, she's a beast.
She has thighs that are justgigantic and, like Ezra Aderhold
, for example, ezra Aderhold hasthese little chicken calves.
It's the weirdest thing.
He's got these huge these hugeupper legs, but these little

(46:58):
teeny chicken calves.
I saw him in shorts and it wasjust weird.

Speaker 2 (47:03):
It's like where's the rest of you?

Speaker 1 (47:04):
I know right Like yeah, it's disproportionate.

Speaker 2 (47:08):
It's like one of those books.
You know where you get tochoose the legs and the hips and
the head and the.
Yeah, it's like someone gaveyou the wrong legs, yeah.

Speaker 1 (47:19):
I feel bad for him because it's like I know he
works as calves, like he has to.
The rest of his physique is sotuned in, but it's like he was
just blessed with these littleskinny calves.
But anyway, sorry, ezra wethink you're great.

Speaker 2 (47:34):
Even flamingos are animals too.

Speaker 1 (47:38):
Flamingos have feelings too.
That's mean, that's mean.

Speaker 2 (47:45):
I have big calves Like I've got legs.
Like my grandma told me thatshe's like you've got legs.

Speaker 1 (47:51):
There you go, I've always had legs.

Speaker 2 (47:52):
Thanks, grandma, there you go.

Speaker 1 (47:55):
So core is very important I think it's, you know
, aside from, you know, keepingyou upright, keeping you stable,
one of its major functions ispreventing injury.
If you have a strong core, thatwill compensate for a lot of
different muscle movements thatcan cause you, your body, harm.
So core is very, very, veryimportant, and I'm not talking

(48:17):
that you need to do like amillion setups or whatever.
Just give it some attention,make sure it's toned and in
shape.
You know.

Speaker 2 (48:26):
Well, I can attest to that too, because I have a an
unfair advantage when it comesto my core, and it's also a
deficit, because I have titaniumrods in my back, and so there's
been a lot of things I've beenable to do because I have that
extra support in my back whichmakes my core just naturally
stronger because I have titaniumrods in my back.

Speaker 1 (48:49):
Yeah, yeah, you have your metal reinforced.
I am yeah, yeah.

Speaker 2 (48:56):
Wow.

Speaker 1 (48:58):
So, moving on from core, don't neglect core.
Please don't neglect core,especially your obliques and
disc golf.
That's going to eliminate a lotof troubles and also give you
some more distance on your shot,which I know that everybody
wants to be able to throw aneffortless 400 feet.

Speaker 2 (49:16):
And if you're one of those people that either you're
not used to being in the gym oryou're not comfortable with
going to the gym and working onyour core, not sure how to do
that, some things I wouldsuggest is one thing that is
always recommended is that youhold your core muscles tight
when you're doing othermovements.
So just practice contractingyour core muscles, releasing

(49:39):
them, and practice doing thingswith your core muscles
contracted, because that's goingto help you to build those
muscles.
Also, there are a lot of coreexercises you can do standing up
that don't require you to, say,lay down on the ground or do a
sit up per se.
There are plenty of exercisesyou can just kind of like dance
around, move around and workyour core.

Speaker 1 (50:01):
Well, one of the most fantastic exercise programs is
yoga.
If you can do 10 to 15 minutesof yoga like.
There's a lot of core involvedwith yoga and I tell you, you
know the ancients, they reallyunderstood something there with
the range, most range of motion,the core and also what's the

(50:25):
word for it.

Speaker 2 (50:27):
Well, what I'm trying to say is that, if you're not
even comfortable with doing yogayet, because maybe the idea of
bending over and touching yourtoes or the ground is not fun,
or the idea of laying on theground and then having to get
back up, like there are thingsyou can do that don't require
you to do those things, yeah,I'm just offering that up as a

(50:48):
suggestion.

Speaker 1 (50:48):
is yoga is a great low impact way of strengthening
your core and also othermusculature.

Speaker 2 (50:56):
Yeah, and how long did we stick with our yoga?

Speaker 1 (50:59):
Well, that's cause, that's cause life sucks
sometimes.

Speaker 2 (51:03):
I don't know.
We stuck with this other one alot longer than yoga.

Speaker 1 (51:06):
Well, yeah, because this one fits our needs more
Exactly.
Yeah, but we started with yogaand it.

Speaker 2 (51:13):
find baby goat yoga or puppy yoga, just do it.

Speaker 1 (51:17):
Okay, yeah, that's cool.

Speaker 2 (51:19):
Yeah, that's better.
It's a lot of fun.

Speaker 1 (51:25):
But no, when we started doing yoga, it was, you
know.
We ended up.
You know, truth be told, weended up giving it up because,
like, life got in the way and itbecame problematic, so we had
to abandon that.
But what we found was just someyoga videos on Amazon, and they
had all sorts of on YouTube.

(51:47):
What was it on YouTube?
They were all on YouTube.
Well, the ones I found were onAmazon.

Speaker 2 (51:53):
All the ones we played were on YouTube.
Okay, well, anyway, there'slots, unless you're doing yoga
without me.

Speaker 1 (51:58):
No, they're all in YouTube.
There is lots.
There was.
There is lots of free resourcesout there and instructors that
are very good and want to doyoga and you can do it at any
level.
I mean there's a 10 minutebeginner yoga, there's a 45
minute advanced yoga, you knowthere's there's an hour and a

(52:21):
half Cuss and Pray yoga, Likethere's whatever you can,
whatever you can think of,there's a yoga for it.
I guess I'm so happy thatyou're here, there's a yoga for
that.
That's good.

Speaker 2 (52:40):
Cuss and Pray yoga.

Speaker 1 (52:41):
Cuss and Pray yoga.

Speaker 2 (52:42):
I'm going to have to look that one.
You just caught that one.
No, I caught that a while ago.
I find it that entertainingthat I'm still thinking about it
.
Cuss and Pray yoga, likehonestly.
We stopped because the kidswere like why are you guys doing
yoga in our living room Likefeed us?
So we've had to take ourexercise routine out of the
house in order to focus on it.

Speaker 1 (53:03):
Yeah, yeah, and that's just kind of a constant
quads of our own thing.
So, yeah, anyway, we kind ofgot off and I kind of, but core,
core is a big deal Now.
The next thing that we haveincorporated into our exercise
program is resistance training.
Resistance training doesn'tnecessarily have to mean weights

(53:25):
.
You can use resistance bands,you can use inclines, declines,
boxes, you can use body weightexercises to, and a lot of
people are just going to startwith body weight exercises and
weight lifting is more advanced,and that's something you really
have to train for and be readyfor.

Speaker 2 (53:47):
Well, not really with the weight machines that they
have now, like you can jumpright in and a lot of them show
you how to use them on theweight machine and you can even
look up the weight machine andsee how to use it so you can
jump right in.
And if you are going to, Irecommend you start like I did,

(54:08):
which is something really low,and you start tracking it and
try and maybe go up five poundsthe next time.
You try, or start low whileyou're learning them, learning
the movements, and then move up.

Speaker 1 (54:23):
So I guess, as long as you're talking about let's
talk about those three things isbody weight exercises, weight
machines versus free weights.
And so body weight exercisesare going to be appropriate for
a lot of people.
As you get stronger and morefit and this is just my opinion
is, as you get stronger and morefit, I find that body weight

(54:46):
exercises, don't they you have.
Eventually, you have to up yourworkload.
Eventually you're going to haveto progress, which means you're
going to have, instead of doing50 body squats, you're going to
have to do a hundred bodysquats.
Instead of doing 25 pushups,you're going to have to do 50
pushups, and the sky is thelimit.
But eventually you're not goingto want to be doing a thousand

(55:07):
pushups in a day.
That's just.
That's going to take all daylong.

Speaker 2 (55:10):
And I think part of it too, is what your goal is.
It depends upon your goal Ifyou want to stick with the body
weight movements, go toresistance bands or actually
start using weights, because itdepends.
Are you trying to bulk up yourmuscles?
Are you trying to be fit andtone?
Are you trying to be flexible?
Like?
It depends on what your actualgoals are.
What type of exercises aregoing to be best for you.

Speaker 1 (55:31):
Yeah, and let's, let's talk about that.
Oh, I'll, we're talking aboutthis.
Is that?
So you have body weightexercises and what body weight
exercises are good for isshredding, so that very like not
necessarily bulking up, butthat very like small, lean,
agile muscle mass like you likehaving a toned body tone toned,

(55:54):
but not necessarily like huge,Not bulky.
Exactly, yes, um, this this islike great for, like marathon
runners, sprinters, track andfield athletes, basketball
players, golfers, golfers,regular golfers Ew, I know, ball
golfers, right, and also this,golfers too.

(56:15):
Um, and the.
But the problem with bodyweight exercises event you're
going to have to keep gainingmore and more and more fitness
levels.
You're going to have toincrease your workload and
eventually you're just going torun out of time.
You're going to increase yourworkload so much that you have

(56:37):
to exercise there all day justto meet your goals and so that
eventually you work your way outof body weight exercises and
then you can move on to thingslike resistance training.

Speaker 2 (56:50):
I don't agree with you.

Speaker 1 (56:51):
Okay.

Speaker 2 (56:52):
Because a lot of our fitness comes from the food that
we eat first and then, if youhave an exercise routine and
you're at a place where you'reyou're good with it like you
don't have to then addadditional stuff to it Well,
like you, you're going to get toa point where, if you're
satisfied, you're justmaintaining, instead of trying
to increase or decrease.

Speaker 1 (57:13):
Well, I'm glad that you said that, because body
weight exercises are also goodfor maintaining.
However, if you are doingresistance, lifting and things
like that, you're, if you goback to a body weight exercise,

(57:34):
your, your body will actuallyregress an atrophy back down to
those body weight levels.
So once, once you progress, yougot to keep progressing,
otherwise you will atrophy.
The thing about exercise isyou're going to either move or
fitness.
I should say not.
No sex exercise.
Fitness is a whole differentdeal.
The thing about fitness is youhave to move all in one

(57:56):
direction or all in another, andso it's either up and up and up
and up, or down and down anddown and down.
And too many of us in today'ssociety, with things just being
so convenient at our fingertipsand everything, it's more so to
the down and down and down anddown towards that sedentary
lifestyle.
I mean, how many of ourlisteners sit behind a desk all

(58:16):
day and type at computers andyou know program and whatever.
I have a guy coming out with methis weekend that's going to be
a.
He's a computer programmer andthat's all he does Sit at a desk
all day.
So there's, there's that.

Speaker 2 (58:31):
Isn't he flipping a house too, like he's not just
plus?
Our listeners, I believe, areall disc golfers.

Speaker 1 (58:40):
They're all disc golfers.
Well, like I said, they're notliving a sedentary life, so like
I said before, if you if youneed to know where to start,
good news is you've alreadystarted You're a disc golfer.
So I'm now moving on tomachines versus free weights.
They have their pros and cons.

(59:01):
I like machines for a fewdifferent reasons is because
they help you really tostabilize and isolate certain
muscle groups and get very, veryspecific with your workout,
especially if you want to getreal in tight and work those
little itty-bitty, teeny areas.

(59:21):
They're great from that.
Also, a lot of machines outthere you can use without a
safety spotter, so that'sanother good advantage to them.
And they offer some restrictionin movement, so it reduces the
risk of injury.
So those are, those are some ofthe pros to using machines.

Speaker 2 (59:43):
I like the machines for certain exercises and also
when I'm feeling lazy and don'twant to be at the gym.
I like using the machinesbecause I can get my.
So what I do is I'm able to getin about six with the amount of
time that we have.
Six machines do my reps.
However, I prefer to do morelike probably it's more like a

(01:00:06):
cross fit, with doing theaerobics and then doing the full
body lifting with free weights,where you're like doing a squat
and a bicep curl at the sametime.
So I prefer like I'm to thepoint now where some of the
machines I can tell I'm nothitting the weight, the hitting

(01:00:27):
hitting the muscles that I wantto hit the way that I would if I
was using free weights.
So I'm going to have to swallowmy pride and go do the free
weights.

Speaker 1 (01:00:38):
So that's a that's a great segue into talking about
free weeks.
Why are free weights so good?

Speaker 2 (01:00:44):
Why do you keep using segue?

Speaker 1 (01:00:47):
Because it's it, it's the it.
Remember that it.
No, well, the that guy who,anyways, whatever, anyway, long
story.
So we transition into freeweights.
I didn't say segue, I just oh,yeah, I know transition or

(01:01:09):
vocabulary.
Why do I like?
Why are free to wait?
What are some of the pros tofree weights?

Speaker 2 (01:01:17):
You just said freed weights, free weights, they're
free.

Speaker 1 (01:01:21):
I love this.
So free weights are weightsthat are like the bars, the
dumbbells, things of that naturethat aren't necessarily
attached to a cable or a pulleysystem, yeah yeah.
So the reason that free weightshave some advantages is they're
not attached to anything.
So all these stabilization andeverything has to come from you.

(01:01:44):
So imagine a bench press whereyou're laying on your back and
you're pushing the bar up.
Well, there's a machine thatdoes that, but what happens if
you press harder on one arm thanyou do the other?
Well, the machine's going totake over and the whole thing's
going to go up.
But if you don't balance thatout on a free weight, one side

(01:02:06):
of the bar is going to be lowerthan the other, and so it forces
you into a concept of fitnesscalled symmetry, where you want
to be the same on both sides.
It's also a big deal in bodybuilding is symmetry.
You want your differenthemispheres of your body to be
the same size so that you don'tlook all weird.

Speaker 2 (01:02:29):
And that's one of the things that drives me crazy
about one move that we do.
That's exactly the disc golfthrow with the I don't even know
what machine.
That is one of the resistanceweight machines, oh, the cable
yeah.
But anyways, so I can do thatright handed, no problem,
because I'm a right handedthrower.
I stand, I even just try andget into the stance for my left

(01:02:51):
hand to do the same movement andit like gives me a headache
because I'm not used to doingthat movement with that side.

Speaker 1 (01:02:59):
And so it's weird.
And symmetry is very importantto fitness, and that's one of
the advantages to using freeweights is that you have to do
the same workload with bothsides of your body, so you're
not going to be able to at first.
That's why I recommend maybestarting on machines and working
up to free weights.
But you want you want your bodyto be fairly equal on both

(01:03:23):
sides, and the reason you wantthat is not only so you don't
look weird, but also beingsymmetrical on both sides also
helps prevent injury and itprotects you against something
called a compensated musclemovement.
You had mentioned somethingabout that earlier when you were
talking about your having rodsin your back.

(01:03:44):
Yeah, so what a compensatedmuscle movement is is just how
it sounds and the way I can bestexplain it is.
So, let's say, you're, you know, playing soccer and you twist
your ankle right and you twistyour ankle, you can't really
walk on that foot very well,it's very uncomfortable.
So what does your bodyautomatically do?

(01:04:06):
It automatically shifts yourmuscles and, in your brain,
signals and things around toallow you to be able to still
walk and still function, eventhough you have that painful
ankle.
And take pressure on that, offthat ankle.
Now, if you do that for anextended period of time, that

(01:04:27):
programming becomes semipermanent in your brain and in
your muscles also and you willhave that compensated muscle
movement.
That's another reason whyexercise and fitness is so
important is because thosecompensated muscle movements can
lead to greater injuries,posture problems, it can lead to

(01:04:48):
deterioration of your jointsand things up on one side or or
the other ligaments, and it's itincreases the wear and tear to
one specific area of your body.
Now that's the great thing aboutdoing resistance training is
all those little muscles, allthose big muscle groups.
We call them prime movers.
They start to level each otherout and work with each other a

(01:05:12):
little bit better, and whatyou'll notice after maybe a week
or two I mean, it's quick, ithappens quick After a week or
two of doing this stuff is thatyou'll be able to move a lot
easier.
Your motions and everythingwill be a lot smoother.
You'll be able to complete thekinetic chain without having any

(01:05:33):
like glitches or hitches oranything of that nature.
And then you combine that withcardio and you're gonna it's
gonna feel so much better, yourenergy levels are gonna go up,
you're not gonna be hurting asmuch your pain is.
Your pain levels are gonna godown if you experience chronic
pain.

Speaker 2 (01:05:52):
You're gonna be able to sleep better and regulate
your emotions and hormones andthings like that better too.

Speaker 1 (01:05:57):
Yeah, fitness does a ton for hormone regulation.
Hormone regulation, anxiety,depression, energy levels are a
big one.
I mean, a lot of people saythey go to the gym and they're
like, yeah, I feel like I'm 18again.
Well, it's like, remember howyou used to act when you were 18

(01:06:19):
?
Like you were.
You know, if you're anythinglike me, you're like playing
sports every day and go crazylike it was very active.
So, yeah, resistance training.
Now, when we're talking aboutresistance training as it
pertains to physiology orprogramming, we're talking about

(01:06:43):
resistance training as itpertains to programming.
There are different modalitiesof resistance training.
So just to touch on a couple ofthem briefly, there's like a
power lifting modality, whichwhat you're trying to do is

(01:07:03):
you're trying to increase yourone rep maximum.
So you might do like a superheavy weight but only do like
three reps and then walk aroundfor 10 minutes and then do three
more reps.
A rep is how many times youperform the task.

Speaker 2 (01:07:19):
And a set.

Speaker 1 (01:07:20):
It stands for a repetition, repetition, yep, and
a set is a group of repetitionstogether.
So when you talk about sets andreps, that's you know, if you
don't know or new to this,that's what that means.
And so, like a power liftingtype regiment, for like this is

(01:07:41):
like Olympic power lifters dothis they will do the one
exercise, they will perform itlike three times at a super
heavy resistance and then theywill walk around for 10 minutes
and let their energy levels comeback into their muscles, right.
So the second one is more of abody building type of type of

(01:08:05):
program, so that one involvesslightly heavier weights,
usually about 80%, 75 to 80% ofyour one rep maximum.
That's how much weight you canlift if you only lifted it once
like absolutely burnt out.
And so you 70 to 80% of yourone rep maximum, and then you'll

(01:08:29):
perform that.
You'll perform three sets of 10reps, so 30 repetitions total,
broken up into sets of 10.
And for that you want to worktill failure.

Speaker 2 (01:08:42):
And isn't that one usually 10 to 12 reps.

Speaker 1 (01:08:46):
You can go up to 12, to as many as 12.

Speaker 2 (01:08:48):
Yeah 10 to 12.

Speaker 1 (01:08:49):
But 10 is kind of that kind of the standard.
There's some people that goeven heavier and only go to
eight.
Yeah, yeah, it's somewhere inthat 12, somewhere to eight to
12, depending on what you'recomfortable lifting.
Now, that type of modality willmake you stronger, I mean no
doubt.
However, that type of modalityis geared towards something

(01:09:10):
called hydropathy, and that'sthat swell, that bulk, and it's
mostly a lot of like cushy waterweight stuff.
If you take a professionalbodybuilder and put them up
against you know, this littleskinny like MMA guy, well, who's
who's gonna win in a wrestlingmatch?
The MMA guy will win, becausethe MMA guy is actually stronger

(01:09:32):
, even though he's not likesuper huge.
So that's a big difference.
As we're power lifters.
They can generate a lot ofpower really quickly, but they
have zero endurance, and sothat's what we were talking
about, the first one.
Now, the third one is moregeared towards what we're doing.
We're doing more of a volumebased or shred workout.

(01:09:56):
We don't.
We not only want to gain muscle, but we also want to gain
muscle that's gonna last a longtime and have that endurance
factor to it.
And so what?
we're increasing our lean musclemass we're increasing our lean
muscle mass and not our bulk.

(01:10:17):
You're still gonna get somebulking a little bit.
I mean, your muscles are gonnaget more lean.
They're gonna get you knowtougher and they're gonna.
They're gonna grow.
It's just part of working outand being you know doing
resistance training, but they'renot gonna get super huge like a
bodybuilder, and so the way wedo that is we're actually doing

(01:10:40):
three sets of 20 reps, so 60repetitions per exercise.

Speaker 2 (01:10:46):
Or three sets of 15.

Speaker 1 (01:10:49):
Well, we go 15 to 20 is our thing.
So we go three sets of 15 to 20.

Speaker 2 (01:10:56):
So we go anywhere down as low as 12, right, it's
like somewhere in that 12 to 20.

Speaker 1 (01:11:01):
No, it's 15 to 20.
Yeah, so we're doing 15 to 20.
It's a volume based workout.
We are using lighter weights,so we're probably going maybe
60% of our one rep maximum, andthose numbers aren't exact.

(01:11:22):
I mean, you got to kind of feelit out a little bit.
It takes a while to really dialin what resistances you're at.

Speaker 2 (01:11:30):
Yeah, we're like 10 weeks in, I want to say, and I
definitely started really lightand now I'm starting to go up to
those heavier weights and I'llsee if I can like I'll try
lifting once and see where Ifeel and see if I think I can
get to 15.
And sometimes I'll have to gofrom say I'm at 35 and I'll have

(01:11:52):
to drop down to 30 for theremaining two.

Speaker 1 (01:11:54):
Yeah, well, I'll address that.
Next is how do I know when tomove up and weight and how do I
know what to progress?
So just to make sure I'm clearis we do 15 to 20 repetitions,
three sets of 15 to 20repetitions, and we have a rule
when we work out it's we alwaysfinish our set, even if we have

(01:12:16):
to drop down a weight, drop downfive pounds, 10 pounds, even if
we have to take a break, wealways finish our set, no matter
what, because this workoutprogram is about volume and it's
about lifting as many times asyou can, not necessarily as much
as you can in a short time.

Speaker 2 (01:12:35):
Oh, what I wanted to say is that?
So if you're working one musclegroup say it's your biceps I
recommend trying to do theopposite muscle, the triceps,
with the same number ofrepetitions, close to the same
weight, as much as you can.
So like I try and do all mycore, like if I'm doing my

(01:12:59):
abdomen, I try and do the samewith my back to keep it with
that consistency.

Speaker 1 (01:13:06):
Well, it's different for everybody, I know, but I'm
just saying as a place to start.

Speaker 2 (01:13:11):
If you don't know where to start, try and do very
similar with the opposing musclegroups.
Well, I mean.

Speaker 1 (01:13:20):
I gotta disagree with that Because for me, for
example, if I were to do a bicepcurl, I can probably curl 25
pounds.
Let's just say for figure sake.
But I know for a fact my tricepextensions, my tricep extension
, which is the underside of yourarm, my tricep extensions I can

(01:13:44):
do probably 50, 60 pounds.
And so symmetry means symmetryis more about the same muscle
group on either side of yourbody rather than the same amount
of weight front and back,because it's different muscle
groups.
Does that make sense?

Speaker 2 (01:14:07):
I'm also saying for reps.
So, like for me, if I work myback a certain number of reps, I
try and do the same with my absand if I'm doing, I do
different number of reps for mylower body than I do for my
upper body and I try and do thesame rep for my lower bodies.

Speaker 1 (01:14:29):
Conceptionally, that's a good goal as a starting
off point.
As you become more and moreattuned to the way your body
works, however, you're going tonotice that you're going to need
to work different muscle groupsmore and you have to consider
that each one of these musclegroups is its own individual.

(01:14:49):
Thing even the same groups ondifferent sides of your body,
like you said is that you can doone exercise on your right side
, because that's the way youthrow, but you're very much
weaker on the other side andhave to work that one out more.
It'll take a while to gain that, but you will gain it.
So you have to kind of treateach muscle group and each

(01:15:14):
muscle individually.
So that's a good place to start, conceptually, but moving,
moving forward it's not going tobe where you want to stay.
Now, if you're talking aboutrepetitions, as far as doing
like 15 ab crunches to 15 backextensions, yeah, I could see
that, but they might bedifferent weights or different

(01:15:37):
resistances, I should say.
So, talking about theresistance training, we're on a
volume based program, whichmeans we want to put up as much
volume as possible and notnecessarily the heaviest weight
possible, and what that's goingto do is it's going to

(01:15:58):
strengthen our endurance.
It's going to strengthen ourlean muscle mass.
It's going to it's less taxingon our heart so we can use that
heart rate again to make surethat we're drawing from the
appropriate energy stores thatwe want to draw from.
And the other thing about it isthat for disc golf, you need to

(01:16:20):
be able to generate a lot ofenergy in a very short amount of
time.
The trick that we do when we dothis is we, when we lift, we
try to lift fast and we try toget these reps in as quickly as
possible, because that trainsour explosiveness, and
explosiveness is how quickly youcan accelerate or decelerate

(01:16:43):
into a certain movement, and sothat's another reason why we're
doing this program the way we'redoing it.
So we're doing 15 to 20 reps,three sets of each, and then
we're trying to complete them asquickly as possible.
And on that third set we wantto try to fail and I mean like

(01:17:03):
fatigue, to where we physicallycannot lift that thing anymore
or perform that function anymore.
It doesn't hurt, don't bescared, it doesn't hurt and you
want to fatigue and you want tofail somewhere in the 15 to 18

(01:17:26):
range If you're failing on thatthird set in the 15 to 18
repetition range, then it's timeto increase your resistance.
So, jenny, you were talkingabout you asked a good question
is like when should peopleprogress?
We talked about it a little bitback in the deliberate practice

(01:17:46):
episode about when you shouldprogress.
Well, with resistance training,you should be able to progress
when you're 80% of the way thereand it's not work out in that
same area until you feel supercomfortable and then move on.
You should actually pushyourself a little.
It is totally okay to beproactive and set goals for

(01:18:07):
yourself, maybe three, fourweeks out, and say, hey, I want
to increase up to 20 pounds.
And then you have checkpointsand you can actually schedule
what you're going to work on.
You can work those resistancesand slowly work your way up to
get to those things.
So if I schedule something forif I want to put 20 pounds of
resistance on my bench pressbecause everybody knows what a

(01:18:29):
bench press is, at least I'massuming if I want to put 20
pounds on my bench press, Imight schedule that for four
weeks out and say, okay, well,I'm doing 100 pounds this week,
so next week I'm going toincrease my weight to 105 pounds
, the next week I'm going toincrease my weight to 110 pounds
, 115, and so on and so on,until I get to that 120 pounds.

(01:18:51):
Now, granted, I might not makeit to that 120 pounds, but I'm
definitely not going to besitting at 100 pounds for four
weeks, and if you're sitting atthe same weight for that long I
mean just starting out, you'regoing to yes.

Speaker 2 (01:19:08):
I want to cut in before you talk about that,
because that's like me startingout after not doing an exercise
routine seriously for like sevenyears.
I was struggling to do a fivepound chest press and I was
struggling for about four orfive weeks to do that five pound
chest press and so I had towork up from that.

Speaker 1 (01:19:34):
And don't?
You know, don't get discouraged, because when you start on a
resistance training program, ittakes a little while for all
those little mini muscles andeverything to catch up to your
prime mover muscles, your bigmover muscles.
So if you're sitting at, youknow the same weight for a few
weeks when you first start out,that's fine, you know, don't?

(01:19:55):
You don't want to push yourselfto the point where you're going
to injure yourself.
But once you get to that pointand you're feeling really good
about it, that's when you needto really start progressing with
intention.
And, like I said, if I schedulesomething for four weeks out
that I'm going to gain 20 pounds, I might not gain 20 pounds, I
might only gain 15, but do youthink I'm going to be mad at

(01:20:16):
that?
No, I just put 15 pounds ofresistance on my bench press.
So being proactive about it andsetting goals is a big part of,
you know, resistance or notresistance training, but just
fitness in general.
And setting different.
You know some people have thegoal of I want to run a marathon
, I want to run a 3k or 5k.
You know, I want to be able toride my bike in this race.

(01:20:39):
I want to be able to do anIronman disc golf challenge and
play three rounds in a day,which actually wasn't all that
bad, to tell you the truth.
In things of that nature, oreven just, I don't want to be
fatigued after the first roundand feel like I'm going to die
by a whole nine.
Like that.
That could be another goal ofyours.

(01:20:59):
But your goal setting should beproactive.
You should schedule it out withintention, using those smarter
goals.
The smarter goal format isprobably one of the better ways
to do it, and if you need toknow what that is, please do go
back and listen to our smartergoal episode, because we explain
it in detail at length, so thatcould help you out.

(01:21:24):
So, as far as deciding whatexercises we do, what I what,
the way I design this program is.
I divided the body up intoquadrants, and so if I'm looking
at the body from the side, soprofile, you have your upper

(01:21:46):
front part of your body which isone quadrant which I'll wear
your pectorals, your biceps,your deltoids, your abdominals,
all of those muscles are andthen you have your upper back
quadrant, where your, your lats,some of your rotators, your
levitators, your rhomboids, yourserratus, all of those, your

(01:22:09):
triceps, all of those musclesare.
And then the bottom frontquadrant, which is your quads,
your, you know, soleus, your,the different muscles on the
front side of your, of yourshins, your, some of your hip
flexors, your lower abdominals,and then the bottom rear

(01:22:31):
quadrant, which is your, yourglutes, your biceps, femoris,
your calves, your Achilles, yourhams, things of that nature.
And so I divided the body upinto the four different
quadrants, because all I'mlooking at right now is with our
, with our exercise needs.
You know, of course we need toexercise.
However, we're parents andbusiness people and we have life

(01:22:54):
and we have obligations.
So we wanted to hit this in away that would be time sensitive
, so that it wouldn't take a lotof time with hitting every
single little muscle group butstill get the job done.
So when we choose the exercisesthat we're doing, we're working

(01:23:14):
each one of these four quads,quads opposite kitty corner each
other.
So the ideal is is that if I'mdoing, let's say, a bench press,
that is my upper front quadrantof the body, looking at it from
the side, from a profile view,my upper front quadrant.
If I'm working my, if I'm doinga bench press, so my partner

(01:23:39):
exercise to that would to bedoing a leg curl where I'm
working my glutes and my calvesand bicep, biceps, femoris your
glutes is your butt muscles, bythe way, if you don't know what
those are.
So it would be kitty cornerfront upper to back, lower.

Speaker 2 (01:23:58):
Wait, you just explained glutes and you've
mentioned like three or fourdifferent muscles that I've
never heard of.
So your biceps femoris?
No, I don't know, that's not.
I know what my bicep is, butthere are other ones that you
described that I don't even knowwhat those are.

Speaker 1 (01:24:14):
Gastrocnemius.
What your gastrocnemius?
It's your calf, your calfmuscles, your biceps femoris.
English your biceps femoris useEnglish your biceps.
Femoris is the muscle on theback of your leg.
It commonly referred to as likeyour ham, but your hamstring.

(01:24:35):
Your hamstring is actually theligament that runs all the way
down your leg.

Speaker 2 (01:24:40):
Dude speak English, I know.

Speaker 1 (01:24:43):
Well, I mean, how else do you like there's not
really like a slang term?
I mean, you could guess youcould call it your ham, your
hamstring.

Speaker 2 (01:24:51):
Yeah, I would, okay, I would.

Speaker 1 (01:24:53):
Okay so thank you.
The upper front quadrant, solike your pectoral muscles your
biceps, your chest muscles, yourbiceps, which are your front of
your arm, the, you know, theArnold muscles biceps, that's
common.
Yeah, and then your abdominals.
People know what abdominals areyour stomach muscle.

(01:25:15):
So then I go.
So then I go kitty corner andwork the backs of my legs, and
you know so I go from upperfront to back lower and work the
, the kitty corner quadrant, andthen so you and I are doing
this program so differently.
This is the way it was designed.

Speaker 2 (01:25:36):
I'm not doing your program, I'm doing mine.

Speaker 1 (01:25:39):
Oh, believe me, I know you're not doing that
program.

Speaker 2 (01:25:41):
Oh yeah, thank you.
Yeah, I speak English.

Speaker 1 (01:25:43):
Yeah, so, and then adverte uh, transversely, do the
, uh, the upper back, which islike your lats, your trapezoids,
your, some of your rotators,your rhomboids, your levitators,
which are your lower backmuscles.

(01:26:04):
And then do, do the front ofyour legs, which is your quads,
your soleus, your, your, uh.
There's another one out there,I keep forgetting what it is,
but what's that?
One, the soleus yes Soul, likethe soul of your foot.

Speaker 2 (01:26:22):
There's foot muscles.

Speaker 1 (01:26:23):
Yeah, oh yeah, there's tons.

Speaker 2 (01:26:24):
Wait, how do you work your foot muscles?

Speaker 1 (01:26:28):
Very carefully.

Speaker 2 (01:26:29):
Are you serious?

Speaker 1 (01:26:30):
Yeah, you can work your foot muscles and that's see
, that's what I'm saying is thatwe're trying to hit the large
muscle groups and we're notreally ignoring the small muscle
groups.
We're not just getting specificwith those.

Speaker 2 (01:26:45):
So I don't think I have exercised my foot a day in
my life, but you have Notintentionally.
Well, except for when I'mtrying to keep from walking out
of the chair when they'rewalking, giving you a pedicure,
jumping.
Yeah, but not intentionally.
I'm not like today, I'm going.
I've worked on my hand musclesbecause I play piano.

Speaker 1 (01:27:09):
You haven't had the thought of like today.
I'm going to work on my feet.

Speaker 2 (01:27:11):
I'm going to fix my feet.

Speaker 1 (01:27:12):
Yeah, there you go.

Speaker 2 (01:27:13):
I'm going to lift, I'm going to lift.

Speaker 1 (01:27:15):
Well, that's good, because you know what?
One of our, one of our futureguests is actually a podiatrist.
So we're going to we'll talkabout it.
Yeah, anyway, don't let himlisten.
I know, so we are.
You're rubbing on yourmicrophone there, I know you can
hear it Right.
So, yeah, that's the way thatthe the workout is designed is.

(01:27:37):
Basically we have six exercises.
We have a cardio core, you knowyour chest quadrant with the
back of your legs quadrant, andthen we have the upper back
quadrant with the front of yourlegs quadrant, and that way you
have six exercises.
The whole workout takes about90 minutes If you do it right,

(01:28:02):
and that way you get a good,solid, all around workout and
it's also time sensitive thatyou can.
You can do it and not have toworry about wasting a whole
bunch of time.
It takes about the same amountof time as around a disc golf
actually.
So that's the way the exercisesprogram.

(01:28:23):
It's a high volume, lowerweight, weight, made for
endurance, explosion andstrength training and also to
hit all the major muscle, musclemuscle, all the major muscle
groups that you're going to usein disc golfing, and because
those little teeny stabilizermuscles are in there too, with

(01:28:45):
these large macro movements.
Those will get worked out tooand will get stronger.
So it'll actually help correctsome of these, correct some of
these compensated musclemovements and you'll be moving a
whole lot better.
Your range of motion willimprove, your throws will become

(01:29:05):
so much more fluid and you'regoing to gain distance and
accuracy like crazy.
I know for me we went out andplayed rain shadow just recently
and well, no, I won't even saythat, I'll say for me it was
kind of the end of the season.

(01:29:25):
We had already started todabble in our in our post season
routine and the last coupletournaments that I played in
towards the end of the seasonI'd already put 25 feet on my on
my shot, so a 280 foot hole.
I could throw that prettyeffortlessly with a lot of
accuracy and it was almost easy.

(01:29:46):
And, jenny, you increased yourdistance quite significantly as
well.
I mean what you threw?

Speaker 2 (01:29:54):
a 350 foot shot like pretty unintended I've thrown
multiple 350 shots with footshots without meaning to, when I
had.
Actually, when I started thisseason, I was still doing the
okay, I can throw 100 feet, Ijust need to get to that corner

(01:30:15):
or get to that top of the hillor get there.
And now I'm to the point whereI can still do that.
I mean, I can actually do thatnow and get that 100 feet, but
then all of a sudden it's likeholy crap, I have a tap in
birdie on a 350 foot, like, oh,like, how did that happen?

(01:30:39):
Well, you, and it's happeningmore and more often.
So it is happening more andmore, but you.

Speaker 1 (01:30:44):
I mean you went.
You went from being able tobarely throw 150.
You improved your technique andform.
You got to about 225.
But that's if you are reallyhucking it.
And if you do that you'resacrificing accuracy.
And so since you've been doingresistance training in the gym

(01:31:06):
on a fairly consistent basis Imean we go twice to three times
a week You've increased yourrange quite a lot.
And now those, now those 200foot shots you don't have to
work as hard to hit those, soyour accuracy actually increases
.

Speaker 2 (01:31:23):
Well, not only that, but I started throwing very
lightweight discs and now I'mstarting to throw still
lightweight, but closer tohigher speeds Well, higher
speeds, but closer to averageweight discs, and I'm not having

(01:31:43):
to throw like they don't allhave to be in the low 150s.
Now I'm in the mid 160s andhave some 170s in my bag.

Speaker 1 (01:31:51):
Well, and your super light discs are starting to flip
over on you, so you're actuallyunleashing a whole nother area
of shot shaping options for you.

Speaker 2 (01:32:03):
Part of that isn't because of the weight training
although that is a part of itbut a part of it was, excuse me,
when I worked with Holland andElla learning the correct way to
throw, because you've beencompensating, you flip your
discs because now you know howto throw right.

(01:32:25):
So I had to stop throwing myfavorite disc and I had to go to
a different disc because Icouldn't throw it anymore.

Speaker 1 (01:32:35):
Well, the, the flippiness of a disc, or the, or
the, the, what is it?
The turn of a disc and theglide has a lot to do with the
amount of rotations that are onyour disc, and it also has to do
with how hard you throw yourdisc, and it's a combination of
those two things.
So as you're throwing with morerotations and you're throwing

(01:32:56):
harder, your discs become moreflippy, and so that has been a
big change in in your game andyou've been increasing, you've
been increasing your resistanceand and also your distance by
miles, lately, figuratively, tothe point where now, now, like

(01:33:18):
your power throws are likekeeping up with me.

Speaker 2 (01:33:22):
Well, at least when the weather's warm, at least
with what now that we're goinginto the cold season?
We're going into thefrustrating part where it's like
it's not going as far as itdoes when it's 90 degrees out,
Like well, we're going to do awhole episode on flight numbers
and flight patterns andbehaviors.

Speaker 1 (01:33:39):
I mean that that's definitely coming up.
It's it's a high priorityepisode that I'm going to be
doing here in the near future.
But yeah, you know, if you'regoing to be competitive in any
endeavor, you're gonna, or inany athletic endeavor,
increasing your athleticism is agood idea and eventually that's

(01:34:02):
gonna mean that you're gonnahave to move at it with some
sort of intention and some sortof purpose to be able to
increase that athleticism.

Speaker 2 (01:34:14):
So I do think that you've shared, that you have a
program that we're gonna sharewith our listeners some way.
Somehow We'll explain that.
I don't know in the future whatthat's gonna look like.
However, I wanna talk aboutwhat I'm doing, because part of
this program is being theintentional, and so what I've

(01:34:36):
found that works for me toactually be intentional is that
I just created a Googlespreadsheet that I keep on my
phone and I pull that up whenI'm exercising and I have my
list of exercises so I can goback and see where was I at last
time and which exercises have Inot done in a while, to make

(01:34:56):
sure that I'm covering all ofthe different muscle movements
that I want to focus on and workon.
And I've also noticed that someexercises I've stopped focusing
on because they're not asimportant to improving my game
or just kind of where I'm atright now with my life goals, so

(01:35:17):
I'm not focusing on thoseexercises as much as some of the
other ones.

Speaker 1 (01:35:20):
Well, and it's also that good.
You brought that up because ofanother point.
One of the biggest reasons thatpeople quit exercising is
because they don't.
There's no way to measure thebenefit of it, and that's why
there's a big emphasis on trackyour progress, track your
progress, track your progress,because then you actually have

(01:35:44):
something you can show like thisis where I started, this is
where I am, and then out thereon the disc golf course it's
gonna pay big dividends.
I mean, I could throw 425 if Ineeded it on a good day, but I
would get lucky if it wasaccurate.
My goal was to throw aneffortless 350, so that those

(01:36:08):
300 foot holes and those 280foot holes that were just
basically a lay-off shot for meand I could throw it with great
accuracy.
And that's the whole reasonthat I decided that I needed to
start doing resistance trainingand working out is to make that
more attainable with less effort.
And I promised earlier in theepisode that I was gonna touch

(01:36:29):
on supplements very quickly.

Speaker 2 (01:36:32):
So I love supplements .

Speaker 1 (01:36:35):
Well, you might not after this here's as a personal
trainer.
There is a big emphasis on donot recommend supplements to
your clients, do not plugsupplements, do not engage in
any kind of like co-thing whereyou sell a supplement brand as

(01:36:59):
part of your practice.
There was a huge emphasis onthat and the reason being is
because you have to know thatall the medicines, the foods and
the various different thingsthat we put into our body
groceries and stuff those allare evaluated by the FDA as far

(01:37:24):
as their contents and verifyingtheir different nutrient levels
and the different stuff thatthey have in them.
Even if it's stuff that's madein the lab, especially if it's
stuff that's made in the lab.
They've all been evaluatedthrough major, major, rigorous
laboratory testing and foodscientists.

(01:37:44):
The problem with supplements isthat supplements specifically
are not regulated by the FDA.
So, quite honestly and this isactually what a lot of people do
I can go right down the streethere to my local health food

(01:38:05):
store and I can pick up a giantbag of empty gel capsules that
are vegetable cellulose gelcapsules and I can just pour a
whole bunch of, let's say,cinnamon in these gel capsules.
I can pour a whole bunch ofcinnamon on.
I can write whatever I want onthe bottle.
Put them in the bottle, packagethem up, make it all pretty and

(01:38:27):
go and sell them.

Speaker 2 (01:38:28):
Is that how they make glitter pills?

Speaker 1 (01:38:32):
I don't know, I don't even wanna get into that,
that's just all too scary, butanyway, that's.
The ugly truth aboutsupplements is I can literally
say whatever I want and there'sno regulatory agency to test my
claim against.
So I could put a gel pill fullof cinnamon and I could say oh,

(01:38:56):
cinnamon is does this and thisand this and it'll do great
things, and blah, blah, blah,blah, blah.
And I don't know, I might notknow for sure what I'm selling
and I might not have all theinformation on, maybe, the
adverse effects of what I'mselling.
So the supplement industry isreally the wild wild west of

(01:39:22):
health food and there's nothingbacking up the claims that these
different companies are making.
And that's another thing is whyso many supplements get taken
off the market is because theyproduce whatever they want.
They put it on the shelf, theydon't have to prove any other

(01:39:44):
claims or whatever, and thencome to find out it's actually
doing people more harm than good, to the point of where they
actually have to ban it becauseit's harmful and causing
cardiovascular issues.
Or one that I can think of justoffhand is back in the 90s we
had this stuff called AndrastineDiodes, which was a natural

(01:40:08):
hormone.
That happened.
You know that occurred in thebody, but it increased your
testosterone production.
Well, people started havingheart attacks because they were
taking this Andrastine Dio andit was causing cardiac
arrhythmias and differentswollen hearts and large hearts
and different things of that.
So that's just one example.

(01:40:32):
Now, if you are gonna be onsupplements, talk to your doctor
.
I take supplements in the formof vitamins and some other
different things that weresuggested to me by a
naturopathic doctor this guy'slicensed and PhD and all that
good stuff.
And if it's recommended to youby the doctor and the doctor has

(01:40:56):
actually evaluated and iswilling to put his license or
her license on the line to dothis for you, well, that's
between you and your doctor.
You know I personally cannotadvocate for supplements.
All I will say about them isthat they do have a place in the

(01:41:17):
health industry, the health andfitness industry, and can be
helpful, but again, that is fora medical practitioner to decide
and also whether or not that isright for you given your
current medical circumstancesand medications or whatever it
might be.
So supplements are aninteresting topic.

(01:41:41):
I don't see those gettingregulated anytime soon.

Speaker 2 (01:41:48):
I still love my supplements and if you were
looking for something maybe totalk to a doctor about, I would
recommend looking into aprobiotic by chance.
Talk to your doctor about yourgut health, because your gut
health and having healthybacteria in your gut does more

(01:42:09):
than just help you digest food.
It's going to help you withyour mood, it's going to help
you with your brain and it'smaybe not the first thing you
would think of as something thatwould make a huge difference in
the way your body works.
However, having a good, healthygut bacteria is a really good
place to start.

Speaker 1 (01:42:30):
Yes, your gut's biome is very important.
So, as we move towards closing,I think a good topic to close
off this conversation is.
So I have all this information,I've developed my training
program.
I've figured out the differentmovers and things that I need to

(01:42:52):
, the different muscle groupsand things that I need to use in
my exercise program.
I know how I'm going to work mydifferent quadrants in a
circuit, so to say.
And as far as prescribingexercises for this exercise
program, I just went on Googleand searched exercises that are

(01:43:14):
good for resistance, exercisesthat are good for disc golf, and
picked out the ones that Iliked and liked doing and are
comfortable with.
I mean, you should enjoy yourtraining program and it helps to
have a reason why you're doingit instead of just like I'm
working out for the sake ofworking out, like I'm working

(01:43:36):
out to meet this goal being abetter disc golf player.
That's why I'm doing it and ithelps me to stick with it and
enjoy it a lot more.
But now that we have all thisinformation about how and what
and when and why on all thesedifferent things, a really good
place to end on is how muchshould I exercise and how much

(01:44:00):
is too much.
Well, that's a really goodquestion.
It's an important question tothis conversation.
So the American Council onExercise, when I was going
through my training, recommendedthat you exercise at an

(01:44:21):
increased heart rate.
You increase your heart rate upinto that kind of 120 to 130
zone, give or take for at least90 minutes per week, and that is
outside of your dailyactivities.
So like say, if your regulardaily activities are to go to

(01:44:43):
work and you're slingingconcrete or bricks all day and
then you come home and playNintendo or Xbox or whatever and
then you eat dinner, it wouldhave to be some sort of activity
that is in addition, over andabove what you do on a regular
basis.
And so 90 minutes of activitiesabove activities of daily

(01:45:09):
living or in addition toactivities of daily living, and
just as a general rule of thumb,you don't do it all in one day.
Okay, break it up over the week, you can do it all in one day.
However, that's not going togive you the long-term benefit

(01:45:33):
of doing it a little bit at atime, consistently over time.
Just because you can do itdoesn't mean you should.
So about 90 minutes of exerciseof an increased heart rate,
above beyond activities dailyliving per week, do more when
you can, and also, something isbetter than nothing.

(01:45:57):
So if you can't do 90 minutesto this week, do 20 minutes, I
don't care, just get up thereand get active.
If you disculf on a regularbasis, like every day, that
would then become an activity ofdaily living.
That's part of your routine.
So you would have to dosomething in addition to that in

(01:46:18):
order for it to count as wellnot to really count as exercise,
but to increase your exerciseregimen.
I guess.

Speaker 2 (01:46:27):
So if you're just going to disculf, maybe you do a
disculf where you run betweenshots.

Speaker 1 (01:46:35):
There you go yeah.

Speaker 2 (01:46:37):
Like a flat course.

Speaker 1 (01:46:39):
You can run between shots, right, you miss a putt.
You could do push-ups no, thatone's for you, Leilani.
But also, how much is too much?
And this is why I say don't dothis in one day.
I mean, when we exercise, we goin for 90 minutes at a time and

(01:47:02):
it's a combination ofresistance training and
cardiovascular training.
That's something that we had towork up to.
We didn't start off doing that.
But it's gonna vary from personto person to person of how much
is too much.
And it really has to do withyour recovery and your energy

(01:47:25):
stores inside of your musclesand inside of your body.
And the basic idea is this isthat if you work out to the
point where you're absolutelyexhausted and whatever, and then
you wanna push it harder, pushit harder, push it harder, pass
your limits, that's when youstart to get into injury and
fatigue and even experiencingcramps, tears, different things

(01:47:49):
of that nature, and that'sbecause you've blown out all of
the energy stores that are inyour muscles and in your
whatever.
And that's your availableenergy stores.
Okay, I mean, if I'm a largerperson which I am I have plenty
of energy stores to go on and onand on.

(01:48:12):
But once I deplete my readilyavailable energy stores out of
my bloodstream and out of mymuscles, like I have to be done.
My body needs time to processthose fatty acids and those
proteins and create more of thatadenosine triphosphate.
So, basically, when you'refeeling fatigued, you're when

(01:48:33):
you're at that tired point,that's when you should stop Stop
.
When you're tired, you don'twanna be completely sore.
You don't wanna be put out ofcommission because, honestly,
that's no fun.
And if you're sore every day,well, you don't wanna keep going
back to the gym because nobodylikes to feel like crap.
I thought that was supposed tomake me feel better and that's

(01:48:56):
how recovery plays.
A role in this is that yourbody needs time to replenish all
of those different stores, theglycogens that are in your
muscles, your reserve ATB stores, all the different things that
you need.
And it takes time to do allthat and at one point it slows

(01:49:19):
down when you reach like thatsaturation level.
So when people say they're outof gas, they're literally out of
gas.

Speaker 2 (01:49:27):
Yeah, so active rest is really important.
Icing your muscles when youneed to 20 minutes on, 20
minutes off for an hour is agood way.
I'm a big fan of Epsom saltsbaths.
There's lots of differentrecipes.
You can find online onPinterest things like that With
Epsom salts, the baking sodavinegar or some of the ones that

(01:49:52):
are my usual go-tos for arestorative bath, and they also
have some that's specificallyfor if you're bodybuilding,
exercising a lot.
That's gonna restore some ofthe other things in your muscles
that you wouldn't have.

Speaker 1 (01:50:06):
Well, like and you talk about active rest too so
active rest is a great way torecover.
So, like, say, you work out fora day and then you do very,
very light activities for thenext day, you know, just to keep
things kind of pumping orwhatever.
But you don't really wanna taxyour system.

(01:50:28):
Another thing that is part oftraining is actual like, rest,
rest.
So what will happen is like youtrain and you train, and you
train, and you train, and youtrain and you train.
And let's say you've beentraining for like two or three
months straight, right, withoutmissing a workout.
Take a week off, like, take aweek off and literally do

(01:50:54):
nothing.
Let your body heal up andreplenish itself for a week,
right, and then jump right backinto it.
Don't take more than a and ifyou take that week off, you're
gonna see massive, massive gainsin your performance.
Like we're just coming off.
What a week off.
And you went up how many poundstoday.

Speaker 2 (01:51:16):
It's been 12 days 12 days.
Since I last worked out.

Speaker 1 (01:51:22):
Life happens.
I feel like I'm confessionalLife happens.

Speaker 2 (01:51:25):
I did double my oh, what is it?
Overhead press, which I hate,and I went up 40 pounds on my
leg press.

Speaker 1 (01:51:37):
Yeah, so those are large gains.
You took some time off.
Your body healed up afterhitting it hard for a little
while, and then you go back intothe gym and you're seeing
massive results.

Speaker 2 (01:51:49):
Well, the thing that you're doing when you're
exercising is you're breakingdown your muscles, so in order
for them to, for you to makethose gains, you have to give
them an opportunity to heal,because you're literally tearing
them.

Speaker 1 (01:52:05):
Yeah, you're making micro tears in your muscles and
when you're on a regularweightlifting program, like
every day, every other day orsomething like that, you're not
giving those things the time tofully heal.
So when you do give thosethings time to fully heal, you
go back there stronger andbetter than I wouldn't take a

(01:52:26):
massive amount of time offbecause after that kind of 12 to
14 day range, which we weregetting kind of close to, you
start to atrophy, and atrophyseverely.
I mean honestly.
You start to atrophy right away, anytime you're not actively
doing something, but you startto see severe atrophy, getting

(01:52:49):
into that like two and you knowthe two week range.
Your metabolism starts to slowdown.
A lot of people that have lostweight will gain weight like
crazy because their metabolismjust hits a brick wall and
you'll start to actually getweaker.
Your muscles will start toshrink and you'll slowly get

(01:53:11):
back to this resting state thatyou're trying to get out of
honestly.
So, and just in general,getting in shape, being fit,
it's great for your health, it'sgreat for your longevity, your
attitude, all sorts of differentthings, but just when you're
taking care of yourself,everything just seems to work

(01:53:33):
better, including your disc golfgame.

Speaker 2 (01:53:36):
Well, I just wanna say there is this strange
correlation out there that whenyou start taking care of you and
that starts with what you eat,your exercise, your mental and
emotional health, your stresslevels it's amazing how many
other things start to fall intoplace.
Your job, your finances, all ofthese other things, your

(01:53:57):
relationships with people, yourdisc golf game, all of these
other things start to fall intoplace.
It's almost like magic, it'sstrange.

Speaker 1 (01:54:04):
It is strange, it is strange.

Speaker 2 (01:54:06):
Intentionality is strange.

Speaker 1 (01:54:08):
It is strange and last but not least, we touched
on it last episode, I'll justbriefly hit on it here before we
get going is your exerciseprogram should be part of a
comprehensive nutritionalprogram, and those two things
work hand in hand.

(01:54:30):
What I will say about that isthat your exercise program will
ultimately not be as successfulas it can be if your nutrition
is not on point.
Nutrition is the first and mostimportant part of fitness, so

(01:54:50):
all right.
Well, that does it for thisepisode of the intentional disc
golfer podcast.
We believe here that disc golfdoes change chains disc golf
chains.
We believe here at this podcastthat disc golf does change
lives.
So don't be afraid to go outthere and grow the sport.

Speaker 2 (01:55:15):
This is Eric Oakley and thank you so much for
listening to the intentionaldisc golf podcast.
Go out there and grow the sport.

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Amplifying Your Disc Golf Potential: The Blend of Exercise, Healthy Eating, and Memory Making

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