July 18, 2024 • 19 mins
Ever wondered how to balance your fitness routine for maximum results? This week on the You Are Not Alone podcast, we're pulling back the curtain on the key elements of a healthier lifestyle with a focus on fitness. We'll walk you through the profound physical and mental benefits of exercise, from weight management to boosting your metabolism. Sharing personal stories and real-life anecdotes, we'll explore why striking the right balance in your workout regimen is crucial. Plus, we break down the differences between clean and dirty bulking, offering insights into how your dietary choices can either propel you towards or hinder your fitness goals.
Fitness isn't just about working out alone; it's also about the community you build around it. Discover the power of social engagement in fitness activities and how having a gym partner or being part of a team can skyrocket your motivation. We'll also uncover the trending health habits among Gen Z, with striking stats showing their impressive fitness routines. Find out why 72% of Gen Z exercise regularly and what kinds of workouts they prefer, from strength training to yoga. Stay tuned for inspiring personal stories that highlight the importance of staying active at any age, and learn why keeping a consistent exercise routine isn't just beneficial now, but for your long-term health as well.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello and welcome to another episode of the you Are
Not Alone podcast.
My name is Debbie Gold and I'mhere with my co-host and son,
greg, and we are so glad thatyou're here with us.
Each week on this show, we willtalk about informative issues,
issues that will make you thinkand help you grow.
It is our wish that you willfind hope, encouragement and a
(00:20):
little bit of Jesus in everyepisode.
Find hope, encouragement and alittle bit of Jesus in every
episode.
Hello, listeners, today we aregoing to be talking about our
four-week series, or continuingwith our four-week series Living
a Healthier Lifestyle, and thisis week two.
Today we're going to be talkingabout fitness.
Speaker 2 (00:40):
But first we wanted to tell you about a new feature
that we're offering.
We'd like to know what more youwant to hear from us on the
show.
So here's how you can do that.
At the top of the show notesyou'll see send us a text
message.
Click that link and it'll allowyou to send us a message.
It's super easy and super cool.
Speaker 1 (00:56):
Yeah, greg, I'm really excited about this.
I know in the past we haven'thad a way to communicate with
our followers and had a way tocommunicate with our followers,
and now we have this.
And then we also have ourwebsite, which we promoted last
week on the show, and that isyou can find that at
debbieandgreggoldcom.
And so, anyway, let's go aheadand get started.
Today, we're looking at fitnessand we're going to define
(01:19):
exercise and the benefits of it.
We're going to be looking atwhat's trending with Gen Zers
and we want to give you anopportunity to assess where
you're at in regard to yourfitness regimen.
So let's start with exerciseand how that is defined.
Greg, you want to cover that?
Speaker 2 (01:38):
Sure, it's defined as a regular or repeated use of
the body for the sake ofdeveloping and maintaining
physical fitness, or somethingperformed or practiced in order
to develop, improve or display aspecific capability or skill.
Speaker 1 (01:54):
Yeah, so the benefits of exercise can be both
physical and mental.
Of exercise can be bothphysical and mental.
So there are lots of benefitsthat can you know, that are
great for your body and yourmind.
Let's take a look at some ofthe physical benefits.
So you can either gain weight,lose weight right Obviously,
(02:19):
depending on what your goal isyou can and you can also enhance
your metabolism.
Speaker 2 (02:25):
Or you can like maintain a balance too, or you
can maintain a balance too.
Speaker 1 (02:28):
Sure, just maintain a balance, Keep it not overweight
, but not underweight.
Speaker 2 (02:32):
Just stay where you're at, yeah.
Speaker 1 (02:34):
Yeah, happy where you're at.
Speaker 2 (02:35):
Yeah.
Speaker 1 (02:35):
That's kind of where I'm at right now.
Speaker 2 (02:36):
Oh good.
Speaker 1 (02:37):
Yeah, that always changes, you know.
Speaker 2 (02:39):
But right now.
I know you said, like lastepisode, you lost a bunch of
pounds.
You're super happy with that.
So yeah, yeah.
Speaker 1 (02:45):
It's good, and I don't always like to get on the
scale.
I like to just see how myclothes fit.
I can tell by oh, they'regetting a little tight.
People always say that.
I hear that in commercials, doyou?
Speaker 2 (02:54):
Yeah, sometimes your pants don't fit all, like they
of clothes or like bulk, youknow if you're bulking your
shirts.
Speaker 1 (03:05):
Get really tight around your arms.
Yeah, that's annoying, oh mygosh, it reminds me of our
pastor, pastor Chris, at ourchurch, city Reach Church.
Oh my gosh, that guy is huge.
His neck is thick and his armsare massive.
It's crazy.
Speaker 2 (03:20):
He had a surgery or something and the doctor was
like you have the strongest neck.
Speaker 1 (03:23):
Thickest, strongest neck, yeah, the thickest
strongest neck.
I was trying to use a tool andit kept breaking the surgical
tool.
Yeah, it's a spine back stuffgoing on.
Anyway, it's funny.
So and just I want to talkabout metabolism just a little
bit.
But physical activity helpskeep your metabolism going
(03:45):
strong, mostly because of theincreased muscle mass that you
gain and so you can be, you know, riding a bike and you're,
you're building muscle right,and so that's going to raise
your metabolism, because musclesneed energy to function and to
do that, they burn more calories.
So that's the interesting thingabout metabolism and why
working out is important.
Speaker 2 (04:05):
And that's why eating is good too or eating healthy
is good, because calories areimportant too.
Speaker 1 (04:10):
So if you're working out and you're losing weight,
you're going to maybe not eat asmuch because your body's going
to burn calories, but it's goingto burn.
But then yeah, but if you wantto gain, you're going to eat a
lot more food.
More food because your body'sgoing to need that, because
metabolism, metabolism isworking, working that's also
(04:33):
true, though.
Speaker 2 (04:33):
I mean like, let's say, when you're losing weight
or whatever, you eat a lot less.
But it's also on the foods youeat.
You know, like avocado, rice,chicken, healthy stuff, like
that words you're bulking, orwhatever you can.
Just I mean there's differenttypes of bulks.
There's like a clean bulk,where it's like rice, chicken,
potatoes, um, some sausage inthe morning with a hard boiled
(04:54):
egg.
That's like a clean bulk.
Then there's a dirty bulk,which is like wake up, go to
taco bowl, get five differentbacon, egg and cheese baconators
or whatever.
Then go home, eat a tub ofyogurt, then you eat eight
strips of bacon, then you eattwo steaks for lunch, like
that's a dirty bowl.
So that's what I've been doingthere.
When I was really in the gym.
I was just doing a dirty bowlbecause, I mean, I was a college
(05:16):
student, you know, I was like,oh, let me go to McDonald's.
Speaker 1 (05:19):
Yeah, I don't think you ate a lot of steak when
you're.
Speaker 2 (05:25):
The only thing I could eat was like steak and
taco Steak and your taco.
Speaker 1 (05:27):
Yeah, I'll take a steak taco.
Speaker 2 (05:29):
Yeah, pretty much and if I wanted to treat myself,
what would I eat healthy?
Oh, Moe's, that burrito placethey had on campus.
Oh yeah, that was good, thatwas really good they had like
beef chicken, I'd get doublerice, and that was really that
was a healthy meal, so, but Idid feel a lot better while
eating that than you know eatingMcDonald's or Taco Bell.
Speaker 1 (05:51):
So yeah, you feel it, don't you?
Oh yeah.
Speaker 2 (05:54):
You don't feel bloated the next day and just
like big I don't know, just likeslow and lethargic, I guess.
Yeah.
Speaker 1 (06:02):
Yeah, well, food gives you energy.
So if you're putting bad foodinto you, you're not going to
get good energy.
Speaker 2 (06:07):
Yeah, I think it takes energy out of you to
digest it.
Speaker 1 (06:10):
Yes, yeah, I agree with that.
That's yeah, like if I eat likea bunch of like.
I don't know why, but bloomingonion just popped into my head.
I mean, I had one in yearsyears.
But if I go, to like a festival, like wars fest or something.
They always have them right,but that will just weigh me down
and I lose my energy.
Speaker 2 (06:31):
What about like trying to eat two big macs?
Just imagine the sweats you'dhave after that, because like
you know when you're eatingsomething super high calories
and you start like physicallysweating, yeah, like your body's
just like telling you stop,right, right.
Speaker 1 (06:46):
So we're just talking about evidenced experiences
that food does affect you Foodis important yeah.
All right, let's move on tomental benefits.
So what do we have for mentalbenefits?
Well, we feel good aboutourselves right.
Just because, man, I went tothe gym and ooh and honestly I
can tell my face seems brighterwhen I get out of the gym, like
(07:09):
I've done some treadmill or I'vedone that other machine.
I do that movement thing.
Speaker 2 (07:13):
Burn the calories.
Speaker 1 (07:14):
Yeah, and then I'm doing my workout, my tummy stuff
, and I walk out.
I feel like I look healthier.
So that just boosts my mood.
Speaker 2 (07:22):
Also, you're getting some sun, maybe too.
Speaker 1 (07:24):
Well, not while I'm in the gym, no, but I mean
really, from when I go in towhen I come out, I feel like I
look different in my face.
Speaker 2 (07:30):
Awesome, yeah, well, good, yeah, it's probably that
change of attitude.
Yeah, could be, could be.
Speaker 1 (07:37):
What else do we have Better sleep?
Speaker 2 (07:38):
It's just so true.
Speaker 1 (07:39):
Yeah, there was a study recently by the Sleep
Foundation and it shows that 150minutes of exercise per week,
which it comes out to about 20minutes a day, improves the
quality of our sleep 20 minutesis nothing too.
Speaker 2 (07:52):
20 minutes a day.
Speaker 1 (07:53):
It's not.
Speaker 2 (07:53):
That's reading two chapters in a book, basically so
, or three chapters, I don'tknow.
Speaker 1 (07:58):
Well, that's not an activity, though I mean yeah,
but I mean.
But that's the amount of time,yeah.
Speaker 2 (08:10):
Super easy to do the microwave.
I'd get into my jammies, brushmy teeth and I'd pass out like a
baby, yeah, and I'd sleep sowell because I'd actually I put
my body through like work, youknow yeah I didn't just sit
around all day and not useanything, but I, you know, I was
putting my body throughstrenuous exercise, so yeah, no
wonder I sleep like a baby.
Speaker 1 (08:28):
Yeah Well, good, yeah , sorry, all the things I wake
up in the middle of the nightthinking about Got to do this,
got to do that.
Oh, I hope Greg does this.
Okay, more mental clarity.
I do feel like I am fresherafter I work out.
(08:50):
That's kind of my creative timewhen I do.
You walk out of the gym andyeah.
Yeah, that's my time to do, likeyou know, creative writing,
because that's when I'm fresh.
Less fatigue is another mentalbenefit and that makes sense.
(09:11):
I mean you're moving.
I mean if you sit all day longat your desk and go home and sit
on the couch and watch TV, Imean your fatigue has got to be.
Speaker 2 (09:22):
Going down, down, down, down yeah.
Whereas if you're up and downand moving, and also you're in a
schedule literally like arudiment, you know, like you
just keep on going like Monday,tuesday, thursday, friday, you
know, do that every single week,You're going to have, you know,
some strength and know you'regoing to lose that fatigue.
Speaker 1 (09:41):
So yeah, so keeping with a schedule.
Speaker 2 (09:43):
Yeah.
Speaker 1 (09:44):
Yeah, yeah, I know, for me that's that's really
important, because otherwise Iwill get lazy and I, I and I've
got to be self-motivated becauseI work at home and there's no
one to push me.
So I do have to keep a schedule, and that's how I do that.
Speaker 2 (10:00):
There you go, yeah.
Speaker 1 (10:04):
And then we talk.
It can be.
Another mental boost is thesocial time, because if you are
in a team sport, you've got acommitment with your team and
you have to be there.
If you're going to the gym, youcan have workout with a gym
partner or a buddy and they keepyou motivated, they keep you
accountable, right?
I know if you and I go to thegym together.
Speaker 2 (10:25):
That's super fun.
Speaker 1 (10:27):
It's fun and it's well.
You always teach me new thingsand I love that.
Yeah, if it's fun, it's fun andit's um well.
You always teach me new thingsand I love that.
Yeah, if I want to change up myarm routines and yeah, it's
good to learn yeah.
Cause you know different thingsthan I know.
Yeah and um yeah, so anyway,it's good to have that person
you're, and then you're havingsocial time, but they're also
helping you, uh, stayaccountable and stay on track.
(10:50):
So, okay, well, let's move onto what's trending with Gen Zers
in regard to health and fitnessactivities.
So, according to the to civicscience, here are some of the
health and fitness trends thatlead among Gen Z.
(11:10):
So Gen Z is big in exercising48% exercise several times a
week.
24% exercise several times amonth, so that I mean, if you
combine that, that's 72% of GenZers that are exercising, you
know on a regular basis, whichis huge compared to like the
general pop right.
(11:32):
Yeah, general population werelike 41% exercise several times
a week, 20% exercise severaltimes a month, so only 61%
compared to a 72.
Speaker 2 (11:42):
Right.
Speaker 1 (11:43):
And then the other thing that's, I think,
interesting is 28% of Gen Zalmost never exercise.
And then, compared to thegeneral population, it's 40% of
the general almost neverexercise.
And then, compared to thegeneral population, it's 40% of
the general population that doesnot exercise.
And that's concerning to mebecause I know when you get
older you really have to keepmoving and you have to keep get
(12:03):
in routines and stay in thoseroutines.
You know, for me it's going tothe gym Because if I don't, if I
don't use my body, what's goingto happen?
It's going to get tired andit's going to not move.
It's going to the gym becauseif I don't use my body, what's
going to happen?
It's going to get tired andit's going to not move and it's
going to get achy and all thosethings.
So it's really importantthroughout your life, but
especially when you're in yourolder.
Well, okay, I'm not old.
Speaker 2 (12:23):
I just want to say do you remember Papa, my grandpa?
Yeah, he was one of the oldest.
I think he was 72 when he gothis black belt at Killing Karate
Structure.
Speaker 1 (12:31):
Yeah.
Speaker 2 (12:32):
I think I might have the newspaper somewhere.
Well, we have it somewhere.
And then when I'd go over tohis house, he'd have a weight
set ranging from 2.5 pounds to 5to 10.
We have that.
Speaker 1 (12:44):
We have that now.
It's the same rack, yeah.
Speaker 2 (12:46):
But he had like a bunch of different weights and
all that and he'd come over andhe'd start like lifting a 45 and
I'd get my little five poundweight.
But I'd always remember hisarms were always so big at his
age and like he was always solike fit at his age.
Speaker 1 (13:00):
He was, he got around really well.
Speaker 2 (13:02):
He was just insanely good.
He was yeah he was a golfer.
Speaker 1 (13:06):
Yeah, he did.
He would go several times aweek, he'd play all 18 holes and
just he was so active and fithe was and um that's how I want
to be when I'm like 75 or 80yeah, exactly yeah, so don't
stop anyway, um, but yeah, sadlyum dad got um.
It was dementia his mind, buthis body man, that guy could
(13:30):
move like no problem.
Speaker 2 (13:32):
Oh yeah, he was strong, he had it going on.
That's my goal for when I'mlike 78.
Speaker 1 (13:37):
There you go.
It is an inspiration, isn't it?
Yeah, yeah, okay.
So we talked about Kind of thetrends there.
The gym is really big for GenZers, more than 40% are breaking
a sweat at the gym on a monthlybasis.
That far outweighs the generalpopulation, which is at 25%, so
almost half day.
Close to half.
(13:57):
Yeah, Working at home is nearlyas popular as going to the gym
38% own or have access to homegym or exercise equipment.
And then when asked how often uhGen Zers run or jog for fitness
, you're not going to believethis number.
This is I thought this is overthe top 60% say they run or jog
(14:22):
at least um once a week forfitness Crazy.
Speaker 2 (14:26):
That is true.
I mean you go to downtownAustin, you see all those
different trails that they have.
And they have, you know, 2,700joggers on it.
Speaker 1 (14:33):
I know they're everywhere.
Speaker 2 (14:34):
Like jogathons or marathons too, like triathlons
too.
Those are popular too.
They have a bunch of events,especially in bigger cities, and
stuff.
Speaker 1 (14:45):
Yeah, but yeah, jogging is so big.
Speaker 2 (14:47):
I had no idea it was that big.
Yeah, that's pretty cool, let'ssee.
Speaker 1 (14:53):
And so then they Go ahead.
Did you have something else?
Speaker 2 (14:55):
Different types of exercise.
Speaker 1 (14:57):
Yeah, so there's just many forms of fitness Gen Zers
say they do regular and theyinclude strength training and
weightlifting.
That's 35%.
They do aerobic cardioactivities 31% do that.
Pilates and yoga were 24% andcross training was 18%.
So those are some of the the umcommon things, that activities
(15:23):
that generation Gen Z's get into.
And then, of course, there'sthe the outdoor activities.
They're really popular too andthat's things like, um you know,
hiking and swimming and skiing,I don't know what else, like
I'm thinking boat activities wego to the lake kayaking, yeah,
fishing, yeah, um, I guess,shooting sports well, yeah, the
team sports are big.
(15:44):
Um, but, going back to theoutdoor activities, there was
biking and you mentioned fishing, there's hunting and I think we
said golfing earlier when wetalked about dad, papa, and then
the team sports, likebasketball.
Speaker 2 (15:59):
Football, soccer, soccer, and then you like
pickleball too.
That's really good.
Speaker 1 (16:03):
Yeah, so our family likes pickleball.
Speaker 2 (16:06):
We need to get back on that.
That's fun, yeah, so our familylikes pickleball.
We need to get back on thatthat's fun.
Speaker 1 (16:08):
Yeah, so we, yeah, we .
I got into it.
And then for Christmas thefamily got some lessons and yeah
.
Speaker 2 (16:17):
It's a super fun game , it is.
Speaker 1 (16:19):
It's super fun.
And you guys are out there.
I remember a time when you andChase were out there and you
could turn up the music andyou're playing all your music on
your list.
Do you remember that?
It was so funny.
You two are just comical outthere.
Speaker 2 (16:33):
Oh yeah.
Speaker 1 (16:33):
You're just having a blast.
I love it.
Crack me up.
I have some video.
Speaker 2 (16:38):
Oh yeah, that's us.
Speaker 1 (16:41):
Okay, anyway, all right.
So those are the trends goingon with the Gen Zers.
Now we would like to give youan opportunity to assess where
you are when it comes to yourfitness regimen Things like what
are your fitness goals, whatare you currently doing and what
do you want to be doing.
And if you go to our website atdebbieandgreggoldcom, there's a
(17:04):
tab at the top and it's calledfreebies and you can go there
and download a free documententitled my Fitness Plan for
2024.
And that will help you to gothrough that process.
Speaker 2 (17:14):
Okay, added a new freebie, so now we got some
recipes, now we got a workout,right, jimmy?
Speaker 1 (17:18):
There you go, yeah, and while you're there, check
out the recipes from last weekyeah, all right.
All right, let's see.
Oh yeah, last week we did talkabout nutrition and eating, and
so we made a mention of NationalJunk Food Day, which is
actually this month and it'sthis coming Sunday.
So it's like three days fromnow, and this is a perfect day
(17:38):
to treat yourself if you've beenreally good about your diet and
what you're putting in yourbody, and your day to go have
some junk food without havingany guilt.
Speaker 2 (17:48):
So on the 21st we can splurge yeah.
Speaker 1 (17:51):
I'm thinking fried chicken.
Speaker 2 (17:52):
I'm thinking that yeah.
Speaker 1 (17:53):
Oh, that chicken place.
Speaker 2 (17:54):
I'm going to that food truck.
Puss in Buns, puss in Buns,mm-hmm, the name is funny.
Speaker 1 (17:59):
Puss in Buns in Austin, but I know they
originate.
I believe they originated outof Nashville.
Speaker 2 (18:04):
They have multiple locations?
Yeah, I think so.
Speaker 1 (18:06):
So, um, yeah, check it out.
Yeah, and if you have someother favorite um fried chicken
places that you like, go aheadand um, send us a message.
Speaker 2 (18:17):
Yeah, Send us a message.
Speaker 1 (18:18):
Go to that that little link above the show notes
yeah, what's your favoriterestaurant, wherever you guys
live?
Um, yeah and yeah, because wewe want to try some new food
things.
We could, hey, we could do anew gig, we could travel and eat
at the places our listenerstell us to go to.
Speaker 2 (18:33):
That'd be really good , wouldn't that be fun?
That'd be really good.
Speaker 1 (18:34):
I don't know what it'd look like I'd have to
actually I'd have to run to eachstate.
Speaker 2 (18:38):
That jog we'd have to start flying or something doing
.
Food reviews that'd be goodokay.
Speaker 1 (18:43):
Well, there's our next.
Uh, because it's funny.
Speaker 2 (18:46):
Um, yeah, please send us a message, because after
church sometimes, uh, you liketo take us out to like
restaurants.
Speaker 1 (18:52):
We've never ate now before, sometimes kind of our
new thing for the year try newplaces, send us some feedback
and we'll we'll take yourrecommendations for it, and yeah
yeah, and then we can um.
If we're in your area, we canconnect too that that would be
fun yeah.
Yeah, All right.
Well, anyway, that's our showfor today.
Uh, thank you so much forlistening.
We do appreciate you tuning in.
(19:13):
Uh, we hope you found somevalue in what we've shared today
and we'll see you back herenext week when we talk about
more ways to live a healthierlifestyle.
Thank you, Jesus, for thisepisode and giving us this to
present to everybody andremember you are not alone.
Make it a great day and we'llsee you next week.
Hello and welcome to another episode of the you Are
Not Alone podcast.
My name is Debbie Gold and I'mhere with my co-host and son,
greg, and we are so glad thatyou're here with us.
Each week on this show, we willtalk about informative issues,
issues that will make you thinkand help you grow.
It is our wish that you willfind hope, encouragement and a
(00:20):
little bit of Jesus in everyepisode.
Find hope, encouragement and alittle bit of Jesus in every
episode.
Hello, listeners, today we aregoing to be talking about our
four-week series, or continuingwith our four-week series Living
a Healthier Lifestyle, and thisis week two.
Today we're going to be talkingabout fitness.
Speaker 2 (00:40):
But first we wanted to tell you about a new feature
that we're offering.
We'd like to know what more youwant to hear from us on the
show.
So here's how you can do that.
At the top of the show notesyou'll see send us a text
message.
Click that link and it'll allowyou to send us a message.
It's super easy and super cool.
Speaker 1 (00:56):
Yeah, greg, I'm really excited about this.
I know in the past we haven'thad a way to communicate with
our followers and had a way tocommunicate with our followers,
and now we have this.
And then we also have ourwebsite, which we promoted last
week on the show, and that isyou can find that at
debbieandgreggoldcom.
And so, anyway, let's go aheadand get started.
Today, we're looking at fitnessand we're going to define
(01:19):
exercise and the benefits of it.
We're going to be looking atwhat's trending with Gen Zers
and we want to give you anopportunity to assess where
you're at in regard to yourfitness regimen.
So let's start with exerciseand how that is defined.
Greg, you want to cover that?
Speaker 2 (01:38):
Sure, it's defined as a regular or repeated use of
the body for the sake ofdeveloping and maintaining
physical fitness, or somethingperformed or practiced in order
to develop, improve or display aspecific capability or skill.
Speaker 1 (01:54):
Yeah, so the benefits of exercise can be both
physical and mental.
Of exercise can be bothphysical and mental.
So there are lots of benefitsthat can you know, that are
great for your body and yourmind.
Let's take a look at some ofthe physical benefits.
So you can either gain weight,lose weight right Obviously,
(02:19):
depending on what your goal isyou can and you can also enhance
your metabolism.
Speaker 2 (02:25):
Or you can like maintain a balance too, or you
can maintain a balance too.
Speaker 1 (02:28):
Sure, just maintain a balance, Keep it not overweight
, but not underweight.
Speaker 2 (02:32):
Just stay where you're at, yeah.
Speaker 1 (02:34):
Yeah, happy where you're at.
Speaker 2 (02:35):
Yeah.
Speaker 1 (02:35):
That's kind of where I'm at right now.
Speaker 2 (02:36):
Oh good.
Speaker 1 (02:37):
Yeah, that always changes, you know.
Speaker 2 (02:39):
But right now.
I know you said, like lastepisode, you lost a bunch of
pounds.
You're super happy with that.
So yeah, yeah.
Speaker 1 (02:45):
It's good, and I don't always like to get on the
scale.
I like to just see how myclothes fit.
I can tell by oh, they'regetting a little tight.
People always say that.
I hear that in commercials, doyou?
Speaker 2 (02:54):
Yeah, sometimes your pants don't fit all, like they
of clothes or like bulk, youknow if you're bulking your
shirts.
Speaker 1 (03:05):
Get really tight around your arms.
Yeah, that's annoying, oh mygosh, it reminds me of our
pastor, pastor Chris, at ourchurch, city Reach Church.
Oh my gosh, that guy is huge.
His neck is thick and his armsare massive.
It's crazy.
Speaker 2 (03:20):
He had a surgery or something and the doctor was
like you have the strongest neck.
Speaker 1 (03:23):
Thickest, strongest neck, yeah, the thickest
strongest neck.
I was trying to use a tool andit kept breaking the surgical
tool.
Yeah, it's a spine back stuffgoing on.
Anyway, it's funny.
So and just I want to talkabout metabolism just a little
bit.
But physical activity helpskeep your metabolism going
(03:45):
strong, mostly because of theincreased muscle mass that you
gain and so you can be, you know, riding a bike and you're,
you're building muscle right,and so that's going to raise
your metabolism, because musclesneed energy to function and to
do that, they burn more calories.
So that's the interesting thingabout metabolism and why
working out is important.
Speaker 2 (04:05):
And that's why eating is good too or eating healthy
is good, because calories areimportant too.
Speaker 1 (04:10):
So if you're working out and you're losing weight,
you're going to maybe not eat asmuch because your body's going
to burn calories, but it's goingto burn.
But then yeah, but if you wantto gain, you're going to eat a
lot more food.
More food because your body'sgoing to need that, because
metabolism, metabolism isworking, working that's also
(04:33):
true, though.
Speaker 2 (04:33):
I mean like, let's say, when you're losing weight
or whatever, you eat a lot less.
But it's also on the foods youeat.
You know, like avocado, rice,chicken, healthy stuff, like
that words you're bulking, orwhatever you can.
Just I mean there's differenttypes of bulks.
There's like a clean bulk,where it's like rice, chicken,
potatoes, um, some sausage inthe morning with a hard boiled
(04:54):
egg.
That's like a clean bulk.
Then there's a dirty bulk,which is like wake up, go to
taco bowl, get five differentbacon, egg and cheese baconators
or whatever.
Then go home, eat a tub ofyogurt, then you eat eight
strips of bacon, then you eattwo steaks for lunch, like
that's a dirty bowl.
So that's what I've been doingthere.
When I was really in the gym.
I was just doing a dirty bowlbecause, I mean, I was a college
(05:16):
student, you know, I was like,oh, let me go to McDonald's.
Speaker 1 (05:19):
Yeah, I don't think you ate a lot of steak when
you're.
Speaker 2 (05:25):
The only thing I could eat was like steak and
taco Steak and your taco.
Speaker 1 (05:27):
Yeah, I'll take a steak taco.
Speaker 2 (05:29):
Yeah, pretty much and if I wanted to treat myself,
what would I eat healthy?
Oh, Moe's, that burrito placethey had on campus.
Oh yeah, that was good, thatwas really good they had like
beef chicken, I'd get doublerice, and that was really that
was a healthy meal, so, but Idid feel a lot better while
eating that than you know eatingMcDonald's or Taco Bell.
Speaker 1 (05:51):
So yeah, you feel it, don't you?
Oh yeah.
Speaker 2 (05:54):
You don't feel bloated the next day and just
like big I don't know, just likeslow and lethargic, I guess.
Yeah.
Speaker 1 (06:02):
Yeah, well, food gives you energy.
So if you're putting bad foodinto you, you're not going to
get good energy.
Speaker 2 (06:07):
Yeah, I think it takes energy out of you to
digest it.
Speaker 1 (06:10):
Yes, yeah, I agree with that.
That's yeah, like if I eat likea bunch of like.
I don't know why, but bloomingonion just popped into my head.
I mean, I had one in yearsyears.
But if I go, to like a festival, like wars fest or something.
They always have them right,but that will just weigh me down
and I lose my energy.
Speaker 2 (06:31):
What about like trying to eat two big macs?
Just imagine the sweats you'dhave after that, because like
you know when you're eatingsomething super high calories
and you start like physicallysweating, yeah, like your body's
just like telling you stop,right, right.
Speaker 1 (06:46):
So we're just talking about evidenced experiences
that food does affect you Foodis important yeah.
All right, let's move on tomental benefits.
So what do we have for mentalbenefits?
Well, we feel good aboutourselves right.
Just because, man, I went tothe gym and ooh and honestly I
can tell my face seems brighterwhen I get out of the gym, like
(07:09):
I've done some treadmill or I'vedone that other machine.
I do that movement thing.
Speaker 2 (07:13):
Burn the calories.
Speaker 1 (07:14):
Yeah, and then I'm doing my workout, my tummy stuff
, and I walk out.
I feel like I look healthier.
So that just boosts my mood.
Speaker 2 (07:22):
Also, you're getting some sun, maybe too.
Speaker 1 (07:24):
Well, not while I'm in the gym, no, but I mean
really, from when I go in towhen I come out, I feel like I
look different in my face.
Speaker 2 (07:30):
Awesome, yeah, well, good, yeah, it's probably that
change of attitude.
Yeah, could be, could be.
Speaker 1 (07:37):
What else do we have Better sleep?
Speaker 2 (07:38):
It's just so true.
Speaker 1 (07:39):
Yeah, there was a study recently by the Sleep
Foundation and it shows that 150minutes of exercise per week,
which it comes out to about 20minutes a day, improves the
quality of our sleep 20 minutesis nothing too.
Speaker 2 (07:52):
20 minutes a day.
Speaker 1 (07:53):
It's not.
Speaker 2 (07:53):
That's reading two chapters in a book, basically so
, or three chapters, I don'tknow.
Speaker 1 (07:58):
Well, that's not an activity, though I mean yeah,
but I mean.
But that's the amount of time,yeah.
Speaker 2 (08:10):
Super easy to do the microwave.
I'd get into my jammies, brushmy teeth and I'd pass out like a
baby, yeah, and I'd sleep sowell because I'd actually I put
my body through like work, youknow yeah I didn't just sit
around all day and not useanything, but I, you know, I was
putting my body throughstrenuous exercise, so yeah, no
wonder I sleep like a baby.
Speaker 1 (08:28):
Yeah Well, good, yeah , sorry, all the things I wake
up in the middle of the nightthinking about Got to do this,
got to do that.
Oh, I hope Greg does this.
Okay, more mental clarity.
I do feel like I am fresherafter I work out.
(08:50):
That's kind of my creative timewhen I do.
You walk out of the gym andyeah.
Yeah, that's my time to do, likeyou know, creative writing,
because that's when I'm fresh.
Less fatigue is another mentalbenefit and that makes sense.
(09:11):
I mean you're moving.
I mean if you sit all day longat your desk and go home and sit
on the couch and watch TV, Imean your fatigue has got to be.
Speaker 2 (09:22):
Going down, down, down, down yeah.
Whereas if you're up and downand moving, and also you're in a
schedule literally like arudiment, you know, like you
just keep on going like Monday,tuesday, thursday, friday, you
know, do that every single week,You're going to have, you know,
some strength and know you'regoing to lose that fatigue.
Speaker 1 (09:41):
So yeah, so keeping with a schedule.
Speaker 2 (09:43):
Yeah.
Speaker 1 (09:44):
Yeah, yeah, I know, for me that's that's really
important, because otherwise Iwill get lazy and I, I and I've
got to be self-motivated becauseI work at home and there's no
one to push me.
So I do have to keep a schedule, and that's how I do that.
Speaker 2 (10:00):
There you go, yeah.
Speaker 1 (10:04):
And then we talk.
It can be.
Another mental boost is thesocial time, because if you are
in a team sport, you've got acommitment with your team and
you have to be there.
If you're going to the gym, youcan have workout with a gym
partner or a buddy and they keepyou motivated, they keep you
accountable, right?
I know if you and I go to thegym together.
Speaker 2 (10:25):
That's super fun.
Speaker 1 (10:27):
It's fun and it's well.
You always teach me new thingsand I love that.
Yeah, if it's fun, it's fun andit's um well.
You always teach me new thingsand I love that.
Yeah, if I want to change up myarm routines and yeah, it's
good to learn yeah.
Cause you know different thingsthan I know.
Yeah and um yeah, so anyway,it's good to have that person
you're, and then you're havingsocial time, but they're also
helping you, uh, stayaccountable and stay on track.
(10:50):
So, okay, well, let's move onto what's trending with Gen Zers
in regard to health and fitnessactivities.
So, according to the to civicscience, here are some of the
health and fitness trends thatlead among Gen Z.
(11:10):
So Gen Z is big in exercising48% exercise several times a
week.
24% exercise several times amonth, so that I mean, if you
combine that, that's 72% of GenZers that are exercising, you
know on a regular basis, whichis huge compared to like the
general pop right.
(11:32):
Yeah, general population werelike 41% exercise several times
a week, 20% exercise severaltimes a month, so only 61%
compared to a 72.
Speaker 2 (11:42):
Right.
Speaker 1 (11:43):
And then the other thing that's, I think,
interesting is 28% of Gen Zalmost never exercise.
And then, compared to thegeneral population, it's 40% of
the general almost neverexercise.
And then, compared to thegeneral population, it's 40% of
the general population that doesnot exercise.
And that's concerning to mebecause I know when you get
older you really have to keepmoving and you have to keep get
(12:03):
in routines and stay in thoseroutines.
You know, for me it's going tothe gym Because if I don't, if I
don't use my body, what's goingto happen?
It's going to get tired andit's going to not move.
It's going to the gym becauseif I don't use my body, what's
going to happen?
It's going to get tired andit's going to not move and it's
going to get achy and all thosethings.
So it's really importantthroughout your life, but
especially when you're in yourolder.
Well, okay, I'm not old.
Speaker 2 (12:23):
I just want to say do you remember Papa, my grandpa?
Yeah, he was one of the oldest.
I think he was 72 when he gothis black belt at Killing Karate
Structure.
Speaker 1 (12:31):
Yeah.
Speaker 2 (12:32):
I think I might have the newspaper somewhere.
Well, we have it somewhere.
And then when I'd go over tohis house, he'd have a weight
set ranging from 2.5 pounds to 5to 10.
We have that.
Speaker 1 (12:44):
We have that now.
It's the same rack, yeah.
Speaker 2 (12:46):
But he had like a bunch of different weights and
all that and he'd come over andhe'd start like lifting a 45 and
I'd get my little five poundweight.
But I'd always remember hisarms were always so big at his
age and like he was always solike fit at his age.
Speaker 1 (13:00):
He was, he got around really well.
Speaker 2 (13:02):
He was just insanely good.
He was yeah he was a golfer.
Speaker 1 (13:06):
Yeah, he did.
He would go several times aweek, he'd play all 18 holes and
just he was so active and fithe was and um that's how I want
to be when I'm like 75 or 80yeah, exactly yeah, so don't
stop anyway, um, but yeah, sadlyum dad got um.
It was dementia his mind, buthis body man, that guy could
(13:30):
move like no problem.
Speaker 2 (13:32):
Oh yeah, he was strong, he had it going on.
That's my goal for when I'mlike 78.
Speaker 1 (13:37):
There you go.
It is an inspiration, isn't it?
Yeah, yeah, okay.
So we talked about Kind of thetrends there.
The gym is really big for GenZers, more than 40% are breaking
a sweat at the gym on a monthlybasis.
That far outweighs the generalpopulation, which is at 25%, so
almost half day.
Close to half.
(13:57):
Yeah, Working at home is nearlyas popular as going to the gym
38% own or have access to homegym or exercise equipment.
And then when asked how often uhGen Zers run or jog for fitness
, you're not going to believethis number.
This is I thought this is overthe top 60% say they run or jog
(14:22):
at least um once a week forfitness Crazy.
Speaker 2 (14:26):
That is true.
I mean you go to downtownAustin, you see all those
different trails that they have.
And they have, you know, 2,700joggers on it.
Speaker 1 (14:33):
I know they're everywhere.
Speaker 2 (14:34):
Like jogathons or marathons too, like triathlons
too.
Those are popular too.
They have a bunch of events,especially in bigger cities, and
stuff.
Speaker 1 (14:45):
Yeah, but yeah, jogging is so big.
Speaker 2 (14:47):
I had no idea it was that big.
Yeah, that's pretty cool, let'ssee.
Speaker 1 (14:53):
And so then they Go ahead.
Did you have something else?
Speaker 2 (14:55):
Different types of exercise.
Speaker 1 (14:57):
Yeah, so there's just many forms of fitness Gen Zers
say they do regular and theyinclude strength training and
weightlifting.
That's 35%.
They do aerobic cardioactivities 31% do that.
Pilates and yoga were 24% andcross training was 18%.
So those are some of the the umcommon things, that activities
(15:23):
that generation Gen Z's get into.
And then, of course, there'sthe the outdoor activities.
They're really popular too andthat's things like, um you know,
hiking and swimming and skiing,I don't know what else, like
I'm thinking boat activities wego to the lake kayaking, yeah,
fishing, yeah, um, I guess,shooting sports well, yeah, the
team sports are big.
(15:44):
Um, but, going back to theoutdoor activities, there was
biking and you mentioned fishing, there's hunting and I think we
said golfing earlier when wetalked about dad, papa, and then
the team sports, likebasketball.
Speaker 2 (15:59):
Football, soccer, soccer, and then you like
pickleball too.
That's really good.
Speaker 1 (16:03):
Yeah, so our family likes pickleball.
Speaker 2 (16:06):
We need to get back on that.
That's fun, yeah, so our familylikes pickleball.
We need to get back on thatthat's fun.
Speaker 1 (16:08):
Yeah, so we, yeah, we .
I got into it.
And then for Christmas thefamily got some lessons and yeah
.
Speaker 2 (16:17):
It's a super fun game , it is.
Speaker 1 (16:19):
It's super fun.
And you guys are out there.
I remember a time when you andChase were out there and you
could turn up the music andyou're playing all your music on
your list.
Do you remember that?
It was so funny.
You two are just comical outthere.
Speaker 2 (16:33):
Oh yeah.
Speaker 1 (16:33):
You're just having a blast.
I love it.
Crack me up.
I have some video.
Speaker 2 (16:38):
Oh yeah, that's us.
Speaker 1 (16:41):
Okay, anyway, all right.
So those are the trends goingon with the Gen Zers.
Now we would like to give youan opportunity to assess where
you are when it comes to yourfitness regimen Things like what
are your fitness goals, whatare you currently doing and what
do you want to be doing.
And if you go to our website atdebbieandgreggoldcom, there's a
(17:04):
tab at the top and it's calledfreebies and you can go there
and download a free documententitled my Fitness Plan for
2024.
And that will help you to gothrough that process.
Speaker 2 (17:14):
Okay, added a new freebie, so now we got some
recipes, now we got a workout,right, jimmy?
Speaker 1 (17:18):
There you go, yeah, and while you're there, check
out the recipes from last weekyeah, all right.
All right, let's see.
Oh yeah, last week we did talkabout nutrition and eating, and
so we made a mention of NationalJunk Food Day, which is
actually this month and it'sthis coming Sunday.
So it's like three days fromnow, and this is a perfect day
(17:38):
to treat yourself if you've beenreally good about your diet and
what you're putting in yourbody, and your day to go have
some junk food without havingany guilt.
Speaker 2 (17:48):
So on the 21st we can splurge yeah.
Speaker 1 (17:51):
I'm thinking fried chicken.
Speaker 2 (17:52):
I'm thinking that yeah.
Speaker 1 (17:53):
Oh, that chicken place.
Speaker 2 (17:54):
I'm going to that food truck.
Puss in Buns, puss in Buns,mm-hmm, the name is funny.
Speaker 1 (17:59):
Puss in Buns in Austin, but I know they
originate.
I believe they originated outof Nashville.
Speaker 2 (18:04):
They have multiple locations?
Yeah, I think so.
Speaker 1 (18:06):
So, um, yeah, check it out.
Yeah, and if you have someother favorite um fried chicken
places that you like, go aheadand um, send us a message.
Speaker 2 (18:17):
Yeah, Send us a message.
Speaker 1 (18:18):
Go to that that little link above the show notes
yeah, what's your favoriterestaurant, wherever you guys
live?
Um, yeah and yeah, because wewe want to try some new food
things.
We could, hey, we could do anew gig, we could travel and eat
at the places our listenerstell us to go to.
Speaker 2 (18:33):
That'd be really good , wouldn't that be fun?
That'd be really good.
Speaker 1 (18:34):
I don't know what it'd look like I'd have to
actually I'd have to run to eachstate.
Speaker 2 (18:38):
That jog we'd have to start flying or something doing
.
Food reviews that'd be goodokay.
Speaker 1 (18:43):
Well, there's our next.
Uh, because it's funny.
Speaker 2 (18:46):
Um, yeah, please send us a message, because after
church sometimes, uh, you liketo take us out to like
restaurants.
Speaker 1 (18:52):
We've never ate now before, sometimes kind of our
new thing for the year try newplaces, send us some feedback
and we'll we'll take yourrecommendations for it, and yeah
yeah, and then we can um.
If we're in your area, we canconnect too that that would be
fun yeah.
Yeah, All right.
Well, anyway, that's our showfor today.
Uh, thank you so much forlistening.
We do appreciate you tuning in.
(19:13):
Uh, we hope you found somevalue in what we've shared today
and we'll see you back herenext week when we talk about
more ways to live a healthierlifestyle.
Thank you, Jesus, for thisepisode and giving us this to
present to everybody andremember you are not alone.
Make it a great day and we'llsee you next week.
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