215 - Cardio Mistakes To Avoid

We're back! This week we are continuing our conversation from last week's episode about strength training mistakes - we're talking cardio!
Before we get to that topic, we caught up with each others fitness and training progress, social media rants, and Beth addressed a message she received that was accusing her of taking a GLP-1, so Beth lets us know what she thinks about that!
Some of the cardio mistakes discussed:

• Not doing enough cardio
• Mixing cardio during strength training
• Not pushing yourself - but also not pushing yourself too hard
• Using cardio to burn/earn calories

And more - so be give this one a listen and send us a message with your questions and thoughts on this episode!Join our Patreon for monthly workouts, challenges, recipes, and to become part of the Cut The Crap Community! Become a member today for exclusive content and to support our podcast: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/cutthecrappodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Thank you Cured Nutrition for sponsoring our Podcast! Just for our listeners, you can receive big savings by using our code 'CTC' when you purchase any Cured product! ⁠⁠⁠⁠You can save 30% on the our favorite Harmony bundle, which includes both serenity and flow gummies!⁠⁠
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Episode Transcript

Speaker 1 (00:00):
I think I want to talk about the fuck but
I got accused of taking our GLP one you did?

Speaker 2 (00:04):
I mean, are you gonna come clean about it? Nerdle?

Speaker 1 (00:07):
I feel like this is a really sad state of
affairs that we're in. If like, it's like now, it's
like people accusing others of taking steroids. It's like GLP
won the new steroid accusal. Welcome to Cut the Crap
with Beth and Map, the world's number one no bullshit

(00:27):
health and fitness podcast.

Speaker 2 (00:29):
Are you ready to cut the crap with your diet
and exercise, get strong as fuck, and build a healthy
relationship with food. Then you've come to the right place.

Speaker 1 (00:36):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
of monthly workouts you can do at home or at
the gym, monthly challenges that are either strength, have It
or mindset based, and access to over one hundred plus
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designed by a professional chef who is certified in nutrition.

(00:58):
These recipes are already in my Fitness Pal for easy
fucking tracking. New recipes are also added each week.

Speaker 2 (01:05):
We believe that fitness is for everyone. So this is
our way of getting you started on your health and
fitness journey at a price most everyone can afford. So
what the fuck are you waiting for? I'll see you
in the Patriot, Nerdle or we're back. That's up, Nerdle,
not a whole lot. How are you, my friend?

Speaker 1 (01:22):
I'm good. Yeah, you'd be busy. Yeah, m hmm busy.

Speaker 2 (01:26):
I hear you, I hear you. Season.

Speaker 1 (01:29):
Yeah, it's October first today, Wednesday, October.

Speaker 2 (01:32):
Happy for October.

Speaker 1 (01:34):
I feel like, honestly, October is one of my favorite months.

Speaker 2 (01:37):
I love October.

Speaker 1 (01:39):
I feel you too, I really do. Like I love Halloween.
Uh huh, I don't know. I just love this season commencement.
I love fucking skulls and shit, you know. And the
leaves are changing. Yeah, fun, fun time of year.

Speaker 2 (01:51):
It is.

Speaker 1 (01:52):
Last time in a few weeks. We were in Michigan
last year.

Speaker 2 (01:56):
Yeah, oh my god, that was amazing for our meet
and greet.

Speaker 1 (02:00):
Yeah, that was so awesome that.

Speaker 2 (02:03):
Came up and saw us up there. That was such
a fun, being great, beautiful. I mean we got to
see the northern stars.

Speaker 1 (02:09):
For the northern Oh my god, right, your dad.

Speaker 2 (02:13):
Dad came Sarah.

Speaker 1 (02:15):
Yeah, good times for sure.

Speaker 2 (02:19):
Real quick. So what are some fun just some real
quick like fun thing here? What are some fun names
that you know? You can call them month of October
like I just said, like October, like happy October?

Speaker 1 (02:30):
Right? Uh, they're sober October.

Speaker 2 (02:32):
Sober October? Hell yeah, I like, uh Walktober, get out
there and walk.

Speaker 1 (02:38):
I saw that you did that? Yeah, Walctober Yep.

Speaker 2 (02:43):
That's about all I got.

Speaker 1 (02:44):
I don't know.

Speaker 2 (02:46):
You got three of them?

Speaker 1 (02:50):
Why don't you ask chat tpt right?

Speaker 2 (02:53):
Yeah, we got October, sober Tober and walked Ober. That's
all that.

Speaker 1 (02:57):
Yeah, that's all we need. Hell yeah, rock too? Where
we got that one? Right?

Speaker 2 (03:01):
October? Yeah?

Speaker 1 (03:02):
Okay, cock on, rock on?

Speaker 2 (03:05):
Cool? So let's do it. Excited to chat today?

Speaker 1 (03:09):
Yeah?

Speaker 2 (03:09):
What's new with you? I mean we always do it,
So what's what's going on with you?

Speaker 1 (03:14):
I got my tenure sober tattoo last Saturday.

Speaker 2 (03:17):
Let's go. I saw that.

Speaker 1 (03:19):
It's a I love fucking Cheetah leopard obviously behind me,
you guys can't see. I'll take a photo. But I'm
a whore for Cheetah. Okay, I don't know. I just
suddenly in your fifties. I feel like women just start
getting into fucking leopard. I mean why, I don't know,
But so I got a leopard heart tattoo, but that's
actually shaded in pink inside. Hell yeah, meaning to it

(03:43):
other than I love fucking leopard and I wanted to
besides put my whole arm and leopard put it in something.
So I was like, nice, you know, put it in
a heart.

Speaker 2 (03:51):
Yeah, And you do a new tattoo every year on
your sobriaversity, right, yep.

Speaker 1 (03:56):
Hell I got a peacock last year, peacock on my
actual sober anniversary. I couldn't do it on my sober
birthday this year because I wanted to do the hike
and I was doing that photo shoot thing too, so
it was a little bad, a little I had to
wait a little after.

Speaker 2 (04:11):
Yeah, I don't want to be getting a tattoo when
you're going up grilling hike and then have to do
a photo shoot right after that.

Speaker 1 (04:16):
So now, yeah, yeah, awesome, that's my immediate you know, Yeah,
how about you ship?

Speaker 2 (04:27):
I don't know, things are going well, crushing my training,
getting really dialed in, really focused, embracing all things strength
related once again, and it feels so good. So finding
that balance right now between you know, strength training and running,
which is a lot of fun, presents new opportunities, new challenges,

(04:50):
and and I'm here for it crushing my training. I
just had a kick ass run this morning. I had
a hard, interval slash tempo run. I had to do,
uh what was on the agenda today? I did a
one mile warm up and then I did four reps
of a half half mile at six thirty to six
forty five pays damn, so for a total of two

(05:13):
miles with a with a ninety second rest in between
a half mile rep, and that was It was tough
but fun. I was really looking forward to it. I
needed to work out because it's been a couple of
weeks for so I had a good hard workout for running, right.

Speaker 1 (05:26):
It was good you have that because you have that race.
So you've been kind of deloading.

Speaker 2 (05:29):
I had that race.

Speaker 1 (05:30):
Now you're making your way back, you know.

Speaker 2 (05:31):
So I had that race. I deloaded for a week
before that, and then I did the race and then
that eighteen and a half mile long run, and I
deloaded after that because I was so fatigued. So yeah,
now I'm back and pushing the mile age and pushing
the effort again here moving forward.

Speaker 1 (05:46):
Nice, yeah, and.

Speaker 2 (05:49):
Definitely pulled into the cookie jar. This is one for
the cookie jar here today, you know, the David Goggins
cookie jar.

Speaker 1 (05:55):
So yeah, yeah, David Goggins shout the hard thing.

Speaker 2 (05:58):
Did the hard thing, and now I've got that work
out to full to pull from the old cookie jar
when I need to, probably can need it this weekend
when I have to run twenty miles.

Speaker 1 (06:06):
So yeah, I.

Speaker 2 (06:08):
Almost threw up after my fourth rap that you probably
know that feeling like you get that song like a
hard five k race, you're not you're just pretending, you know.

Speaker 1 (06:18):
Is yeah, if you ain't leading, you ain't trying. There's yeah, right,
so many sayings.

Speaker 2 (06:23):
Yeah, And of course, like with the route that I
take too, it's if I if my run is typically
going to be about three to four miles, the route
that I take, the last the last part of my
hard effort is always going to be uphill going up
this bridge and out of the park. So yeah, that
made that last half mile effort even harder, especially the

(06:45):
last quarter mile of that right of that effort. So
that's definitely was feeling the old dry heaves coming on there.
But we got through it. We did it.

Speaker 1 (06:57):
Oh my gosh, i'ment trail running again with Mandy that
we're going to make that a regular thing every Sunday.
And every time I go, I get well, we get
better and better. Obviously, it just feels it feels effortless. Honestly,
I love it, which is such an amazing feeling, you know.
She's as she asked me, if I wanted to do
the Milanochet, she could probably listen to this Milanachet half
marathon in uh December, And I was like, I have

(07:20):
to think about it. I don't I don't know. I
don't know if I'm ready to commit to something like
that yet.

Speaker 2 (07:24):
I mean, sure, that is a commitment. But yeah, you
have the time to do it if you needed, if
you want.

Speaker 1 (07:28):
To exactly exactly, okay, Yeah, so something to think about,
something to think about it. It's the thing is, it's
December and this race, this race is fucking brutal. Though
it's not like oh yay, you know what I'm saying.

(07:49):
It's like it could it could be like twenty below zero.
You could be running in a fucking blizzard. I've run
in that race in all different kinds of elements and
it's the hardest thing you make. So yeah, in the
in the north, the Northern Woods where Mount Cataton is.
So when you're you run the Golden Road, which is
you're running, it's like, a.

Speaker 2 (08:12):
That's the road that takes you into the park, right.

Speaker 1 (08:14):
It's doesn't take you into the park, but you see
they call it the Golden Road because it's a what
do you call it, like lumberjack road where all the
lumber goes down that road and you see time yea,
and it's like, uh, it's a dirt road. So in
the winter it's obviously if it's rained snowed, it's packed
with ice or mud or and sometimes it's feel like

(08:35):
you're running on sand. I mean. So it's not like
something it's more of the experience you go for because
you know, it's a fun.

Speaker 2 (08:44):
Race, yeah for sure, for sure.

Speaker 1 (08:46):
But other than that, it's like, do I really really
want to run in twenty blow freezing weather right now
in my life?

Speaker 2 (08:52):
You know, because you're running right now, like the one
trail run.

Speaker 1 (08:54):
Around, I'm enjoying myself. I don't want to start doing
something and then be like, why, why the fuck am
I here?

Speaker 2 (08:59):
Yeah, that's that's fair. You know, a training block for
a half marathon trail race like that will definitely not
be fun.

Speaker 1 (09:06):
No, yeah, yeah, yeah, Well let's go.

Speaker 2 (09:11):
How's your your old reverse coming along here?

Speaker 1 (09:14):
I'm good, I'm good, still still floating along. The scale
has or my weight has basically I don't want to
say the scale, but my You know, when you track
your weight in the app, it'll say like if you're losing, gaining,
or maintaining, So mine at this point, for the last
five days, it's just been a line. So I'm guessing
like I'm hitting I'm starting to hit into that maintenance Okay, yeah,

(09:36):
you know what I'm saying, because I'm not losing and
I'm not gaining right now. So I'm just like bam may.

Speaker 2 (09:42):
And it's baby. I love it. It's a good place
to be. It's a fun place to be.

Speaker 1 (09:45):
So I'll sit here, let's see what it does for
the next couple of weeks, and then go from there
as what coach Kelly wants to do.

Speaker 2 (09:53):
Okay, cool, mm hmmm. I've got a couple of clients
right now right around that main it's maintenance area. And
just you know, we're seeing nice body composition.

Speaker 1 (10:02):
As Yeah, that's what I'm feeling.

Speaker 2 (10:05):
Yeah, you like not a lot of weight. I mean
you're not expecting to lose weight and maintenance. But she,
like one of my clients are like, she's lost a lot.
I think might even mentioned her last week. She's lost
eleven inches the maintenance, but she hasn't lost any weight.
So what does that like? She's lost body fat and
built muscle.

Speaker 1 (10:20):
Yeah like that? Yeah right, yeah that's amazing.

Speaker 2 (10:23):
Yeah cool cool. So things are going well.

Speaker 1 (10:27):
Mm hmm yeah, no longer hungry all the time, you know,
feeling good so much energy, you know, yeah, it feels good.
I'm still like milking my my energy drink right now.
It's usually gone by now just slowly. I don't even
need it anymore.

Speaker 2 (10:45):
I don't really probably just out of habit now's.

Speaker 1 (10:48):
It really is. And that I like the taste of them.

Speaker 2 (10:50):
Sure, yeah, yeah, I've got my iced coffee. I just
wanted to. I just drove home from stays here before.
This podcast is like, you know what treat yourself today?
No iced coffee? It took the new flow gummy too.
Have you tried the new the pine?

Speaker 1 (11:07):
I haven't tried the pineapple yet.

Speaker 2 (11:08):
No, no, you gotta get on it. It's so good,
is it? Yeah, I'm really enjoying It's my favorite flavor,
is it. They've only had the apple flavor so far
for Flow. Yep, they had the Apple flavor and then
they did the Apple Apple.

Speaker 1 (11:20):
Reach Raspberry Serenity, right.

Speaker 2 (11:21):
Yeah, and then they have the a couple different flavors
of the Serenity.

Speaker 1 (11:24):
The Serenity is my lifeline every day.

Speaker 2 (11:26):
It is, Yeah, definitely. But I took just before this podcast,
about thirty minutes before I took the old Flow as
I'm starting to get prepared for it. So really enjoying
it the pineapple Peach, and I know I had some
clients that ordered it, so I'm really looking forward to
seeing like what they think of like that flavor. They
already love the flat gummies, so they know what to
expect there, but just with the new flavor. So yeah, yeah, yeah,

(11:51):
yeah yeah. So let's see, last week we talked about
strength training and like how we're both kind of focusing
on getting stronger right now too, and we talked about
some strength training mistakes to avoid a lot of good
feedback on that one MM hmm. How are have you
done hack squads since we talked last week?

Speaker 1 (12:07):
Yeah, yesterday?

Speaker 2 (12:08):
How did those go for you?

Speaker 1 (12:10):
Still hard as fuck?

Speaker 2 (12:11):
Yeah?

Speaker 1 (12:11):
Still hard? You're still still uh what's the slide weight?
One hundred and six pounds?

Speaker 2 (12:18):
Sure? How did you? So?

Speaker 1 (12:20):
Didn't I feel like, you know, it was a little
bit smoother, but it was still fucking rough. I mean
I'm still I'm sore as fuck. Still those things are like,
I'm just hoping to add five pounds in each side
by the end of this. This is how I feel.
Do you know what I mean?

Speaker 2 (12:34):
That's all that's a big weight, that's a big jump.

Speaker 1 (12:36):
That's yeah, total right, so next let's happen a lot.

Speaker 2 (12:40):
But in terms of strength training, that's a big jump for.

Speaker 1 (12:42):
My And it's like that after the single leg quad
leg extension, she has me go right to that fatigued
Yeah already. Yeah.

Speaker 2 (12:52):
So I love the way you said there that the
reps felt a little bit smoother. R So, just from
last week to this week, your reps on the hack
squad feel a little bit smoother.

Speaker 1 (13:00):
That is a sign that's progressive overload.

Speaker 2 (13:02):
Progressive overload, right, like we talked about last week, it's
not just about increasing weight. But that's you know, the
most common way. And if you took so you said,
the starting weight for that's like one hundred and five
hundred six pounds, one hundred and six, one hundred and six.
So if you add ten pounds to that by the
end of this training block I think you said, or
this month, yep, yeah, that's the ten percent more than
a little bit more than a ten percent increase. That's

(13:24):
a that's a big jump, Like that's big progress.

Speaker 1 (13:26):
Then we'll see, Yeah, that's my hopes. But you know,
I'm gonna I'm gonna try. I'm gonna see, Like I'm like,
did I get eight or ten reps last week? Maybe
I went up in reps, but I don't think I did,
to be honest, I think I think I was up
the same.

Speaker 2 (13:41):
So right now you're looking back at your log then,
which is why we log our work.

Speaker 1 (13:44):
I'm looking back at my log from yesterday to see
what I did because I can look at the my
history and so my exercise history with this it's the same,
and I've put I put notes. I said my last
week was one of the third up I said one
oh five by ten barely, and then uh, this week,

(14:06):
I said better than last week on the last rep.
So I made notes and then I said, we'll add
two point five pounds each side next week. And I
had a laughing amounag.

Speaker 2 (14:15):
So you already had your plan for next week.

Speaker 1 (14:16):
Yeah, see that's what you see. I keep track of
the ship. And then you look back and you're like,
I see, I didn't even right now even remember what
I did until I just looked at it because I
have so much going on in my brain and I
know everybody has if you didn't log it right, And
so now I know, okay, this is what I'm going
to do next week because I wrote it down and
now I can remember.

Speaker 2 (14:35):
Yep. And we talked about that last week, right, So important, Yes,
take notes, leave notes to yourself like this fucking sucked,
this was hard, or I crossed it. I'm going to
increase my weak my weight next time. What gets measured
gets managed exactly, absolutely cool. So then for myself, I
think I mentioned last week too about how I'm progressively overloading,

(14:56):
like my squats right now, like squats U. So three
weeks ago I started doing my pol squads at one
hundred and eighty five pounds three sets of five. I've
just been slowly increasing it. So the week two I
went to one ninety, I increased it by five, and
then this this week I increased it by another five.
So I've jumped up ten pounds in the three weeks

(15:18):
of doing that lift with progressive overload. Plus I'm feeling
stronger in that lift and all my lifts already. The
pause is more slow, is more intentional, more controlled. There's
less less movement happening when I'm down in the box
and the hole. So all in a like all kinds
of improvement there. Yeah, so like lots of lots of
examples of progressive overload there. So I'm saying this so

(15:40):
people can hear, like, okay, Like that's how you can
make progress. That way you can make progress.

Speaker 1 (15:44):
Any progress in the gym is called progressive overload. Every
week you're getting better at something because if you're following
a plan that you're focusing on the progressive overload. Remember this, Okay,
this is not just some random fucking workout you're doing
every week. That's hard to progress in those lifts, you
that you have to have a plan, and in order

(16:06):
for you to build muscle, you need to focus on
progressive overload, right, you can't just be doing random fucking workouts.

Speaker 2 (16:13):
Uh like that. You won't make progress by doing random workout, right.

Speaker 1 (16:19):
I hate this fucking word optimal, but you're leaving you're
leaving gains out on.

Speaker 2 (16:23):
The table if you're noting a structured plan and progressing
with weekly week month over month.

Speaker 1 (16:29):
And this is where people are like, well, I don't
look the way I want to. And you're looking at
other people that are doing actual progressive overload training and
you're doing the random things wanting the same muscle as
that other person. Do you know what I mean?

Speaker 2 (16:41):
Work out on Instagram that I really want to try, right, Like, no, yeah,
don't do that.

Speaker 1 (16:46):
You're asking me for my workout, like what is your
workout split and what it's like? Why would you want?
You don't need my plan. You're not going to stick
to my plan. My plan is meant for me because
that's why I have coach.

Speaker 2 (16:55):
Yeah, yeah, for sure. And I I just wish I
would have thought of this last week as a mistake
that we talked about for strength training mistakes.

Speaker 1 (17:03):
But at it I'm not.

Speaker 2 (17:06):
Saying this to shame anybody or to judge anybody, but
I made an observation yesterday when I was in plant
in fitness. Okay, I was doing my workout and I
look behind me and some guys getting ready to stand
on a Swiss ball, right, one of those those Swiss
balls that have half the half of it flat with
with dumbbells in his hands. I'm like, what is this
guy about to do? Like, please don't fuck yourself up.
You know, he's standing and bouncing on this on the

(17:29):
fucking Swiss ball doing bicep curls. I'm like, I didn't,
and I didn't. I'm not judging him, but like we
need to stop doing ship like this. That's not functional,
that's not practical. You're not actually doing anything beneficial there.
The only thing you're doing is short checking yourself to
fucking yourself up with an injury.

Speaker 1 (17:46):
I was gonna say, that's like that's like injury prone shit, Like.

Speaker 2 (17:50):
Yeah, like you're not like you're you're taking the stability
factor optimal. It's not optimal, but.

Speaker 1 (17:56):
It's definitely not optimal.

Speaker 2 (17:58):
Like this is where safety is.

Speaker 1 (17:59):
Actually it's not functional either. I tell you it's not functional.

Speaker 2 (18:03):
Like, if you want to work on your stability, your
core strength, then work on that. If you want to
do a bicep curl, then do that. Don't combine these
half ass exercises that look fancy, that looks sexy on
on social media, because I can guarantee you this guy
probably saw this on social media from some influencer doing
bosu ball squats, bosu ball curls and what the fuck ever? Like,

(18:25):
you're not doing either of vision.

Speaker 1 (18:26):
But something is better than nothing.

Speaker 2 (18:29):
It is, right, But let's be real here, There's there's
a cost to everything that you're doing, and the risk
of the risk to reward ratio on doing that is
very very small, and you're you can hurt yourself very
badly doing something like that. Yeah, so yeah, just just
a little minor rant there. I suppose that's not goal

(18:52):
specific for anything like that's not going to help you,
like not You're you're not able to lift as much
on your bicep curl, You're not able to squat like
you normally would. You're not even able to focus on
your on your core as well as you could if
you just did the core exercise or did all those
things separately. So that's a mistake. Stop combining multiple exercises
into one.

Speaker 1 (19:12):
Like you know, like like the lunge into the overhead
press and then to the fucking like whatever you're gonna do,
jump around, Like.

Speaker 2 (19:18):
Maybe do the lunge and then super set it with
an overhead press or something, right, don't do both into
one big fluid.

Speaker 1 (19:24):
Motion, because you can't progress in the lunge and the
overhead press. That way, you can progress separately.

Speaker 2 (19:33):
You're using this like, yeah, I say, the same weight
for a lunge as you are an overhead press. That's
a problem. Yeah, right, because the different muscle groups.

Speaker 1 (19:42):
Like legs when I lunch, if I'm doing a walking lunge,
it's like holding two thirty five pound weights. You're not
going to do a lunch to an overhead press with
thirty five pounds, right exactly? Do you know what I'm saying?
Probably consistently the same I know personally that I wouldn't
be able to, yes, right, and that's not efficient for me.

Speaker 2 (20:03):
Mm hmmmm. It just really goes to show you, like
with social media has really just made all these things
whereas influencers, you.

Speaker 1 (20:10):
Know, is it fun, Yeah, it's fun, sure, but that's
not My goal is not is not to like do
just random stuff. So I just be randomly just you know, here's.

Speaker 2 (20:20):
What people need to understand when it comes to like
workouts that you see online from influencers. And I call
out influencers specifically, not coaches, because most good coaches are
not doing shit like that and posting shit like that,
but influencers. They didn't get the results and the body
that they have now from doing these type of exercises, right,
They got really good at doing the basics the foundational

(20:42):
shit squatting, bench pressing, deadlifting, lunging, twisting, pushing, pulling, right,
and that's it. They didn't combine three exercises in the one.
They didn't do bosu ball curls, like, that's not how
they got that physique. You know, Now they're selling.

Speaker 1 (20:58):
You that well they can make the videos and tell
you the workouts, doesn't mean they're doing them.

Speaker 2 (21:04):
Yeah, exactly, Come by my overly complicated workout plan because
you see me doing bosu bal squad and I've got
a physique of a Greek god.

Speaker 1 (21:12):
Right yeah, yep, So yeah.

Speaker 2 (21:21):
I wanted to shout out really quickly somebody too that
sent me a message before, shortly before you and I
started recording here today. So this woman, what is her name.
I want to make sure I get this right. She
send me a message on the old Instagram. I don't
know if she sent you the same message or not, Beth,
but shout out to Andrea. I hear she said, Matt.

(21:45):
Just know that the content that both you and Beth
have created has personally changed my life. I am fifty
six and finally free from disorder to eating and at
a healthy weight just based on the information you both
have provided. Deficit to goal weight, strength, training, consistency. That's it.
Let's fucking go Andrea. That's been kind.

Speaker 1 (22:04):
It's amazing. Yeah, I love it.

Speaker 2 (22:06):
I love this for a lot. For a few reasons.
First and foremost, here we have a fifty six year
old woman that's kind of like our target audience. That's
who listens to our podcast, that's who reached are a
lot of our content reaches. I feel like for me,
my demographics on like my social media are like thirty
to fifty year old women around that maybe and in
sixty two, so a lot of like menopausal perimenopausal women,

(22:29):
And that's what we do a lot, right, And the
comment that really stood out to me, The part of
the comment that really stood out to me was finally
free from disordered eating. Yeah right, here's a fifty six
year old woman. I'm assuming here that means that she's
struggled with this disordered eating her entire life forty years,
thirty plus years, right, yep. And it shows that it

(22:51):
is possible to find that food freedom, to repair your
relationship with food, that you can get results by sticking
to the basics, by being consistent. It's not sexy, it's
not attractive, it's not exciting, but it gets fucking results exactly.
And to show like you can do it, anybody can
do it. You can repair your relationship with food. You

(23:13):
can get stronger at any age, you can lose weight
at any age, no matter what your health condition is, menopause, perimenopause,
type two, diabetes, whatever it is. So shout out Andrea.
Fucking awesome.

Speaker 1 (23:26):
Let's go.

Speaker 2 (23:28):
I got a comment yesterday and this kind of just
made me think of it on my It was on Facebook.
I posted a real yesterday in response to like this
thread that I saw about five hundred calories of steak
is not the same of calories of cake. So I
made a video about it. Yeah, no, it actually is
in the context of like five hundred calories of both
provide your body the same amount of energy, because that's

(23:50):
what calories are. But of course, I was like, but
there are differences in the macro micronutrient makeup, of course.
And one woman was like, yeah, but if you struggle
with food noise, that five hundred calories of cake is
going to quickly turn into five thousand calories of cake, right,
So I'm just not going to eat it. I'm just
gonna eat the five hundred calories of steak instead, like

(24:11):
first and foremost, you can have both, and five hundred
calories of cake isn't going to lead to five thousand
calories of cake unless you loot let it, right, Like,
when we're struggling with disordered eating and having a healthy
relationship with food, you can continue to tell yourself you
have no control over the food, and you will continue

(24:32):
to have no control over the food. If you say
you can't do something, you're right you can't. If you
say you can do something, you're right you can. Maybe
not right now, but with time, patience, consistency, fucking up
a few times along the way, you fucking can. So
I was just like, you know, I was like, I
didn't argue with her. I said, you know what, you're right,
you can't. You can't. You you're fucked. Never eat cake

(24:55):
again in your life. Keep avoiding cake.

Speaker 1 (24:58):
She'll keep eating cake, and then she'll keep not eating
cake and eating cake, and it's just going to keep
going until she deals with it. It's a cycle and
she's going to be miserable internally. It really is. You
got to deal with your shit, handle your fucking shit,
or just you're just gonna be miserable. It's like I
was that person that was consistently miserable and fearing, and
it's like, I'm it feels really good to be free
of all that shit. Like it's like your mental gymnastics

(25:20):
that you play with yourself about fucking food and like
you can't, you can't, and.

Speaker 2 (25:24):
You know, fine, you can't, You're right, I agree with
It's like, Ben, don't even try.

Speaker 1 (25:28):
Then, don't eat your fucking steak. Have fun, yeah, you know,
Like I just I don't know.

Speaker 2 (25:33):
And here's what and we say this too, and I
and I got another woman was talking about food noise too,
and you're barking up the wrong tree here. I'm like,
I've been helping people with food noise. Before food noise
was even a term, you know, I got helped thousands
of people repair their relationship with food.

Speaker 1 (25:47):
It's like a lot of the food noise is self inflicted.

Speaker 2 (25:50):
Self inflicted right from dieting, from having that no I
can't have.

Speaker 1 (25:54):
It's not even currently like an actual term yet, I believe,
I don't even ask an official term. It's not an
official is like diagnosed food noise, nothing like that.

Speaker 2 (26:05):
So unfortunately it's become a marketing term.

Speaker 1 (26:07):
It's anybody can say they have food noise. Now, yeah
I have food noise.

Speaker 2 (26:11):
But what and what we have? What we know, and
there's a lot of research like what we know when
it comes to disordered eating that comes from dieting, from
restrictive diary, yeah, from and things like that. So, yes,
keep restricting the cake and your food noise isn't going
to go away. You're keep restricting your favorite foods, keep

(26:32):
telling yourself you can't have carbs, that carbs are going
to make you fat, that sugar is the enemy, and yeah,
you're not going to get better.

Speaker 1 (26:38):
Yeah.

Speaker 2 (26:39):
I received another comment on that same post, sugar is
a is addictive as cocaine. Like you've clearly never done cocaine,
my friend.

Speaker 1 (26:47):
Have you done math? Honey, let me tell you, Let
me tell you do align of math and have a
slice of cake. Let me just tell you which one
you're going to go after next, right, Okay, and it
could be the fucking cake, trust me. So yeah, but
you cannot that that really actually because I was a
drug addict. Sure that that shit fucking grinds my gears honestly,
because you cannot compare. I mean in a way, I

(27:09):
guess you could kind of compare, like the intense urge
to want it, but that's not a physical, like legitimate
like you're gonna have withdrawals urge. That's it's behavior. You know,
it goes a lot. It's so different yet a little
bit connected. It's hard to explain.

Speaker 2 (27:26):
But that's the thing, Like it is kind of kind
of somewhat somewhat true, but factually it's not.

Speaker 1 (27:33):
So it's like, but you can change your behavior in
your mindset.

Speaker 2 (27:36):
Yeah, exactly right.

Speaker 1 (27:38):
You cannot become physically addicted to something you need biologically
to survive.

Speaker 2 (27:43):
That's what I said, I told this woman.

Speaker 1 (27:44):
I said, listen, survival, Okay.

Speaker 2 (27:47):
Be addicted to sugar when your brain requires about one
hundred and twenty grands of gluecase every single day. If
your brain requires this, this chemical aka sugar, this nutrient,
sugars and nutrient, if your brain requires that to perform
its best, for you to feel your best, how the
fuck can that be addictive? How can you be addicted

(28:09):
to that? You need one hundred and twenty grams of
sugar a day of not sugar of glucose, but carbohydrates
break down into glucose and car and and all carbohydrates
are a form of sugar at the end of the day.
So how Somebody tell me, how's your brain needs this thing?
How that's a bad thing for you to put into

(28:30):
your body? Somebody please tell me. I haven't seen the
evidence to support otherwise. It's crazy. Okay, Yeah, so that's
kind of my little rants. I guess that I didn't
know I had in me social media It's always that way.

Speaker 1 (28:49):
Yeah, Well, I think I want to talk about the
fuck but I got accused of taking a child p
one you did, I mean, and you're gonna come clean
about it?

Speaker 2 (28:55):
Nerdle.

Speaker 1 (28:57):
I feel like this is a really sad state of
affairs that we're in. If like it's like now it's
like people accusing others of taking steroids. It's like GLP
won the new steroid accusala, you know, it's it's it's
it's sad to me that there's so many people that
are actually taking this off label and not for the right.

Speaker 2 (29:21):
You wait, unless you take a GLP one.

Speaker 1 (29:23):
And they're actually not. And what they don't realize too,
is that they are taking a lifetime drug that most
likely they're not going to be taking lifetime, and they're
not doing things that they need to do, and they're
really setting themselves up for disaster in the long run.
So that that's one part of it, Yep, you know
what I'm saying. And then the other part is, you

(29:46):
know what's going to happen to these people when the ship,
when other things start happening in these companies and they
start getting shut down.

Speaker 2 (29:55):
Mm hmmm mmm.

Speaker 1 (29:57):
I don't know. It's just a weird diet culture turn
that we're taking and that people think that they cannot
lose weight naturally because because menopausal women are being targeted,
not your HRT with your GLP one. It's such a ah,
what is the fucking word I'm looking for? It's it's

(30:18):
the targeting the menopausal and just the week. I don't
need that week. I like the week the vulnerable. Vulnerable, Yeah, vulnerable, vulnerable,
that's the word I'm looking for, not week. I hate
that word.

Speaker 2 (30:32):
Yeah, yeah, not a good usage of it here, But
vulnerable is good.

Speaker 1 (30:36):
It's and then you know, showing like I did this
with three teammates of mine, and we showed our entire process.

Speaker 2 (30:42):
Every step along the way. We talked about it in
depth every week here on the podcast.

Speaker 1 (30:46):
It's it's just sad and crazy to me.

Speaker 2 (30:49):
But yeah, I think what that does. I think what
that person's trying to do is they're trying to say, like, oh, like,
you're so against the GLP ones. I know you're and
you're not even against LP ones right now. That's what
people think when when the hears talk about these things.

Speaker 1 (31:04):
And that's what kisses me off to down.

Speaker 2 (31:06):
They want they want to have that gotcha moment, like
they want to see you fail, they want to see
you crumble.

Speaker 1 (31:10):
Right. This is another thing that that angers me is
that really people it's like they they think it you
can't be in the middle about something that either you're
for or you're against. Like, I am for people using
them in the right way. I'm for people not pushing
these people, these pharmaceuticals to the masses. Uh, you know,

(31:33):
the targeting young women, the targeting of everything, the mass
marketing of Thinness, Skinny Skinny. You could do it too.
You don't need to be obese, you don't need to
have a disease. It's like literally being everyone's being fucking
brainwashed because it's it's so in your face, it's so
like every single day, and it's it's I'm I don't
know how to say it, but I'm fucking just done

(31:54):
with it. I just don't want to see anymore. I
don't care if you take it, I don't care, But
I don't need to see the mass marketing of like
the disordered shit out there. That's what it is. It's
like we're mass marketing disease management again. Yeah, the fucking masses,
and it's like it's out of control. Matt, honestly, like
it's disturbing.

Speaker 2 (32:15):
H I agree. I agree. This reminds me of a
conversation I had with a client yesterday. She I'm not
going to mention her name or anything, but she's been
We were talking yesterday and we were talking about her
goals moving forward. We've been working together for about a
month or so one on one. She been struggling with
like the clarity on her goals, Like she originally wanted

(32:36):
to lose some weight, get stronger, build muscle, and become
an over all around badass and everything. But the more
she's gotten into it, a month into it, you know,
she's like, you know what, I don't know if I
want to lose fats and lose weight, Like I don't
know if I want to do all that, like all
those things. And then she started we explored that thought,
we explored that idea, and what we got to the

(32:56):
bottom of it, it was like she's like, Matt, I've been
told a woman my entire life to be smaller, to
be skinnier, to be less. And she's like, I'm tired
of it. She's she's like in her mid fifties, like fifties,
you know, She's like, I'm tired of I've been told
my entire life. I need to be smaller, I need
to be skinnier, I need to be you know, take
up less space, be be you know, stop being so loud,

(33:18):
right and so at the end of the you know,
she's like, no, I'm done with that. I'm not good, Like,
let's get let's work. You know, I want to be
in maintenance. I want to push the weights. I want
to get really strong and see what I can do
with my body. I'm like, fuck, yeah, let's go, you know.
And that's really what it's all about. Like, you don't
have to change just because society is currently saying that's

(33:39):
the thing that women are doing. Yeah, women have been
you know, you've been told your entire life to be less,
to be smaller, to be to be like which is
which smaller equates to being weaker, less, muscle less, bone right,
thin is in. Thin is not fucking in. Thin is weak,
And we don't want to be weak. No, right, And
that's not to say don't lose fat, don't lose weight,

(33:59):
of course, that doesn't mean that. But do it for
the right reasons. Don't do it just because you feel.

Speaker 1 (34:04):
That you could lose body fat and be strong and
not skinny.

Speaker 2 (34:07):
Yeah, strong is the new skinny.

Speaker 1 (34:09):
Mm hmm.

Speaker 2 (34:11):
I agree, absolutely. Yeah, So Nerdle this week, I mean,
we're already fucking halfway through this episode. Let's go.

Speaker 1 (34:21):
We can do whatever we want. It's our episode.

Speaker 2 (34:23):
Yeah right, we can. Actually today's the first, it's October first.
We just dropped new Patreon workouts too, talking yes, strong, Yeah.
I really enjoyed creating these workouts this last month, me
getting me getting back into like the powerlifting realm has
really got me fired up for programming.

Speaker 1 (34:40):
Nice.

Speaker 2 (34:40):
So for anybody that's following our our Patreon workouts might
have been noticing the last couple of months that we're
progressing towards more overall strength, so less less reps, but
pushing the weights more is very intentional. So our new
workouts just dropped today. There's some doozies in there, some
some fun movements. Nothing that's gonna kill y'all, but you're

(35:01):
all going to get stronger, strongest fuck following it, Following
the workouts, that's for sure.

Speaker 1 (35:05):
There you go, so lots of.

Speaker 2 (35:06):
Fun doing them. And so the new workouts are out
is what is what I want to do with that too?
Then the new challenge for our Patreon members are are
as up done as well. What's the challenge this month?

Speaker 1 (35:16):
Nerdle, We are doing the candy challenge, like I announced
on social media, have a candy if you're tracking calories.
You have a small piece of your Halloween candy, like
a serving size, right, not like a big ass Snickers bar. Yeah,
a fun sized candy bar with each meal. You don't
necessarily have to have it with breakfast. I know people
get weirded out by that. You do you whatever works,

(35:37):
but with each meal, you track it, and then you're
going to notice that within a week or so, you're
probably not going to want it as much. And that
is the whole key. Yes, yep, right, So.

Speaker 2 (35:48):
Go back to the woman that said I can't have
have cake. Be doesn't one have five thousand calories of cake? Well,
maybe try eating cake every single day for a week
or two. Yeah, I'm gonna be tired of it.

Speaker 1 (35:58):
Cake in your.

Speaker 2 (36:00):
That is how you get through this shit. Yeah, It's
not by avoidance, it's by tackling it head on.

Speaker 1 (36:06):
Yep.

Speaker 2 (36:07):
Yeah. I love the candy challenge. Every year that you
do that.

Speaker 1 (36:09):
I know, everyone always messages me about it and reminds me,
are you doing the candy challenging again this year? I'm like, okay, yes,
I will, okay, but I know, right, oh my goodness, yeah,
we're doing everyone's doing it.

Speaker 2 (36:25):
Yeah. And then real quick. I wanted to shout it out,
shout out cured again because I forgot the I was
talking about how much I love Flow. But if anybody
is interested in checking out the new flavor for Flow
or the Serenity gummies, which you love, we all love.
Our coupon code CTC gets you twenty percent off.

Speaker 1 (36:41):
Yeah.

Speaker 2 (36:43):
I think I mentioned last week how my client Kristen
has been tracking her sleep score and since she started
taking night caps, it's been improving consistently.

Speaker 1 (36:49):
Now nice, that's incredible.

Speaker 2 (36:51):
It wasn't just a one off, so awesome, awesome. So
this week we are kind of wanting to branch off
of last week's episode a little bit or continue last
week's episode a little bit. So we kind of were
already last week we just talked about strength training, mistakes
to avoid and progressive overload. I kind of just started
talking about that again. But then we also want to
talk about cardio this week, like maybe the importance of cardio,

(37:15):
but also some mistakes that people are making with cardio.
I'm all in for cardio, always have been, but just
right now, of course.

Speaker 1 (37:23):
With my endurance, I always go I get a lot
of asks about cardio, and I think people always think
cardio equals fat loss too.

Speaker 2 (37:30):
Yeah, I would say that's probably the biggest mistake people.

Speaker 1 (37:33):
I was like, how much cardio do you do?

Speaker 2 (37:35):
Like as if I do, how much cardio do I
need to lose fats? Like you're looking at this the
wrong way.

Speaker 1 (37:40):
Yeah, so let me see how much cardio do I
really do? When I think about it? Right, Well, I
walk every day. I walk a lot of hills, and
I run on Sundays and sometimes my coach will program
me workouts that are more cardio strength based depending she
called it like a systemic month. I still like to

(38:00):
switch things up, but I don't like to have a specific,
consistent cardiovascular routine. I'm just consistently moving my body. And
you know, I don't know mm hmmm mm hmm. I
know Matt Matt has more cardio in his life because
he's he's right now, more more running right now. But
I don't have a consistent running or anything cardio in

(38:23):
those But I get it in like walking and doing
hills and walking fast and you know I yes, and
my watch will tell me like it it actually like
buzzes when I get one hundred and fifty minutes of
cardio during the week or whatever I'm supposed to get
it like, it lets me know during the days, I'm like, okay,
I've hit that goal. I don't even I don't pay
attention to it. It just lets me know.

Speaker 2 (38:44):
Uh huh. I love that. So our car. Let's let's
first start with like cardio recommendations, I think for for
like overall health, right, because most of us aren't reach
getting the bare minimum with cardio and with more things

(39:04):
like that. So from the American Heart American Heart Association,
the recommendations are one hundred and fifty minutes per week
of moderate intensity aerobic activity or seventy five minutes per
week of vigorous aerobic activity, or a combination of both.

(39:27):
So one hundred and fifty minutes is going to be
that lighter to moderate impacts you know, cardio walking walking
at a more at a higher pace, a little bit
of a higher effort. And then like the higher intensity
vigorous training is going to be more like hot you know, sprints,
high intensity interval training and things like that. So it's

(39:48):
really not a lot, right, like in my opinion, Like
and I say it's not a lot, it means it
doesn't take a lot to have a healthy heart in
terms of like what you should be doing, we break
that down one hundred and fifteen minutes a week. If
we break that down, that's about twenty a little bit
more than twenty minutes a day. That's not so bad, right,

(40:11):
So if you break that down twenty twenty, let's call
it twenty five minutes a daytive minute walk to two
ten minute walks to fifteen minute walks. You know, at
some point, though, maybe walking doesn't do that for you anymore, right,
Like just going on a walk for me anymore isn't
like necessarily cardio, right, you know, that's not going to
move it forward for me. But like you said, you

(40:33):
can walk a hill whatever, you know, I want to
fucking vest make it a little bit more difficult, you know.
So you do need to find ways to progressively overload
your cardio as well. So I guess that's one of
the one mistake you know, people can make with cardio
is not progressively overloading their cardios. Just like with strength training.

(40:55):
That's how you make progress with your cardio is by
progressively overloading it, doing more, you know, walking, doing it faster,
doing it harder, whatever it might be. I think so
you mentioned like cardio for fat loss. I think that's

(41:16):
a mistake people, something people get wrong. It's like cardio
is for fat loss, Cardio's for yes.

Speaker 1 (41:22):
And I think it's because it comes from like obviously
the eighties the nineties where all the workouts were cardiobaskeular.
Everything was about sweating, like the more you sweat bread,
is that crying? And you know it's like how much
can I see my calories of my watch go and
I'm doing cardio and how many of my burning? And
then people get just lost in that and they that's

(41:44):
where the over exercising, overeating into over exercising comes into play.
Do you know what I'm saying. It's like this back
and forth like oh, I'm going to out try to
outrun my fork, you.

Speaker 2 (41:54):
Know, yes, yes, And as we know, it's really really,
really fucking difficult to outrun.

Speaker 1 (41:59):
Yeah.

Speaker 2 (42:00):
Diet a bad diet. So that's a great mistake there.

Speaker 1 (42:03):
And that's a lot you are an ultra marathon or
an ultra arunner, or you are an endurance racer. I
can say they can without a shadow of a doubt
outrun there diet.

Speaker 2 (42:14):
Like I don't have the best diet right now.

Speaker 1 (42:16):
You know what I'm saying.

Speaker 2 (42:18):
You know, there's areas in my diet where I could
clean it up, but I also go the route right
now is I need a lot of calories. I need
a lot of energy. So a lot of the foods
that I go for are the more colorically dense calories.
Like I had a big bowl of ice cream last night.
You know, when I have a big bowl of ice
cream like that, if I were on fat loss phase,
you know, maybe it's a more reasonable you know. So

(42:41):
that's definitely a big mistake. Then treating cardio like a
calorie eraser, essentially using cardio as punishment for eating. Oh,
I just had five hundred calories of cake. I gotta
go do five hundred calories on the treadmill on the No,
that's bullshit and that's not how that works. And you
also don't know how many calories you're really burning from cardio,
and way probably allow less than you actually think you are.

(43:02):
Those machines are giving you a wrong number.

Speaker 1 (43:05):
Yep.

Speaker 2 (43:05):
Caryo's about heart health, about endurance, about performance. It's not
about earning your food or burning off the food that
you just ate. It's not what it's about.

Speaker 1 (43:16):
Yep. Once you actually get that and understand that your
life becomes a lot easier in your brain and.

Speaker 2 (43:25):
Cardio actually becomes enjoyable, then too.

Speaker 1 (43:27):
Yeah. Yeah, don't you notice your I mean, if you're
doing it for your health and and things like that,
you're not doing it to like punish yourself, you know,
that's when you just feel miserable. Like my runs on
Sunday are so fucking fun because it's I'm just doing
it to get exercise and be with my friend, to
be in the woods. Right, I'm not doing it because
I'm like, oh my god, I need to burn this
amount of calories, and if I did, I would probably

(43:50):
hate that run and want it to be done as
fast as possible.

Speaker 2 (43:53):
Yeah, and as somebody.

Speaker 1 (43:54):
Used to hate dread going to do it, Yeah, I'm sure.

Speaker 2 (43:58):
That this is true for you to somebody that used
to hate running. When I hated running, it's because I
saw it as a way to burn calories to lose fat,
and so of course I hated it. I had a
really shitty relationship with it, and that meant I was
pushing my body way too hard. I was doing too
much too often and hurting myself and just d overall

(44:19):
just not enjoying it.

Speaker 1 (44:20):
Mm hmm.

Speaker 2 (44:21):
So that's a big mistake. Yeah, I would say another
mistake and this this is also sharing one of the
mistakes from last week with strength training doing cardio between
sets of lifting, right, it blurs the lane, blurs that
line between strength and cardio. And people I made this

(44:42):
comment last week on threads and people were like, well,
I'm doing I'm getting best of both worlds. I'm getting
strong and I'm doing and I'm doing cardios. Like yeah,
but you're not doing either of them really well.

Speaker 1 (44:52):
Right.

Speaker 2 (44:53):
You know, cardio and set is going to hurt your
strength gains because you can't recover properly for your sets, so.

Speaker 1 (44:59):
You're not becoming a efficient either way.

Speaker 2 (45:01):
Right, and doing cardio for thirty seconds in between your
set isn't going to be long enough for you to
get the adaptation that you're looking for unless you're doing
high intensity cardio, which do not be doing strength training
and high intensity cardio. Interchange interchange like that, because again
you're you're you're not going to be doing either of
those things really well. Do your strength training keep its

(45:26):
strength training, do your cardio keep it cardio stop trying
to combine the two.

Speaker 1 (45:31):
Yeah.

Speaker 2 (45:33):
And the question is if the question is what's more
important cardio or strength training, Well, they're both important. They're
both important, which when you prioritize is up to you
and your goals. Yep, right, I do most of the time.
Right now, I'm doing cardio first, because again, endurance.

Speaker 1 (45:50):
Is your goal.

Speaker 2 (45:51):
Yeah, yeah, yeah. I would also say another mistake people
make with cardio are going hard every time they do cardio, right,
And I see this a lot with new runners. New
runners get so excited to start this new running plan.
They start running, They go out and they just they've

(46:12):
run a mile and as hard as they can, as
fast as they can. I'm just gonna go run a
mile and run fast. They do that for three or
four days. Then they get shin splints, their planner, fascy eye,
it just flares up. They're all fucked up, and they're like, oh,
cardio sucks. Running is not for me. I heard. It's
like no, cardio, like running alone isn't doing that. It's
because you're doing too much too hard. Soon you have

(46:34):
to ease into it.

Speaker 1 (46:37):
I think that's mistake runners do. First time runners always
go out too hard. And then they are paying it.

Speaker 2 (46:42):
Yeah, I've done it. I've done it.

Speaker 1 (46:44):
I've done it. My sister's done it. Yeah, you've done
you've done it. That's why New hated.

Speaker 2 (46:47):
Running, right exactly.

Speaker 1 (46:49):
It's like everyone that hates running went too fast.

Speaker 2 (46:52):
I would, I would. I would agree with you.

Speaker 1 (46:53):
On go too slow and do like a couch of
five pain. You'll probably think differently.

Speaker 2 (46:58):
Yeah, honestly, couch to five K. When I did that
a few years ago, that really changed my entire perspective.

Speaker 1 (47:05):
Yeah, couch to five k is the goat of getting started.

Speaker 2 (47:07):
Yeah, I agree with that.

Speaker 1 (47:09):
You could do couch to like half marathon. I think too.

Speaker 2 (47:12):
I believe the couch to ten k yeah.

Speaker 1 (47:15):
Yeah.

Speaker 2 (47:15):
And my beginner running program that I haven't fifth that strong.
It's kind of like, yeah, couch to five k, you're
doing walk jog intervals. There's a lot of programs out
there like that.

Speaker 1 (47:24):
I taught that when we were when I was in
person coaching, we had a coach couch to five k
like summer program. I loved it. Oh my god. And
then then everyone signed up for a race at the
end and we all did it together. That was so
fucking cool. Yeah, that's cool.

Speaker 2 (47:39):
We might be doing a team fifth that race. Actually,
I thought I was talking with a client about this.
Clients in this area and in the Cincinnati area and
things like that. The Flying Pig and Half Marathon takes
place in April and Cincinnati, and we might make it
like a fifth that strong. Like, let's get some more
goals to train for it and go crush it together.

Speaker 1 (47:59):
How far?

Speaker 2 (48:00):
Yeah, just a note, they're nice. So yeah, going hard
every time. Not every cardio session needs to be high
intensity interval training, right, high intensity interval training cardio training
cardio hard is very taxing, very hard on your body,
is not going to allow time to recover and heal.
Most of your cardio should be in that easy effort zone,

(48:22):
that zone two, zone one.

Speaker 1 (48:24):
Talk.

Speaker 2 (48:25):
Yeah, the conversational pace that goes for running, it goes
for cycling. Whatever. Your your your modality of your form
of cardio is swimming, whatever, Yeah, elliptical, stere climber. It's
all good cardio. It's all good cardio. But stop pushing
yourself and doing it hard. That's not that's not the
right way to do it. Do If you're gonna do
high intensity interval training, like one to two sessions per week.

(48:47):
That's all you need, like ten to twenty minutes, not
even you don't need you don't need a lot. So
that brings me, I guess to the next mistake I
see people make is these high intensity interval classes, the
group training classes that are all cardio focused or they're
the cardio and weightlifting focus, which we just talked about,

(49:08):
like stop doing the two. You know, that's not that's
not to ship on these classes. Do the classes, but
do do.

Speaker 1 (49:15):
Your strength them for fun and do strength training like
complement or.

Speaker 2 (49:21):
Actually the group classes should be complementing your strength training
and your cardio plan. But that's you know, with those
group classes, they just put the emphasis on the burn
working out really hard, doing really intense cardio, so you
feel like you got a good workout and now you're
feeling now you're just left feeling depleted and defeated.

Speaker 1 (49:38):
Mm hmm.

Speaker 2 (49:42):
I would say another mistake people make is just doing
just only cardio.

Speaker 1 (49:48):
Yeah.

Speaker 2 (49:49):
I think we kind of talked about that because you know,
you mentioned like in the eighties and nineties how that
was the focus of and this especially goes for women
like I just I'm just gonna do cardio because I
want to get toned, or I'm just just doing nothing
but cardio. If you're doing nothing but cardio, that is
a recipe for losing muscle mass and getting weaker because

(50:09):
you're not strengthening your body. And you can get away
with it for a while. But what do we know now,
I mean, we know we've known this, but many many
women that are struggling with menopause right now, maybe they've
done that in the past where they only approached it
like doing cardio. They weren't lifting weights, and now they're
under muscled as a result of that. So that's a
pretty big mistake, is only doing cardio.

Speaker 1 (50:31):
Yeah, yes, do.

Speaker 2 (50:33):
You have any mistakes to add in there?

Speaker 1 (50:36):
I'm trying to think.

Speaker 2 (50:37):
I know, I know you did already.

Speaker 1 (50:40):
I don't know if there's how many more.

Speaker 2 (50:46):
I mean, yeah, cardio is not complicated, right, It's it's hard.
It is hard to fuck up cardio. But like what
we're talking about are like ways defined to in it
to get the most bang for your buck, essentially, and
that's what we believe, Like if you're going to do something,
do it, do it full ass, don't do it half ass, right,
give it your all and and see what happens. Then, Yeah,

(51:09):
I would say with cardio two, I know you're just
talking about like, don't do just hit, but don't just
stay in your in your comfort zone with cardio either, right,
So don't just do your twenty or thirty minutes on
the treadmill or bike every time, right, Challenge yourself. Do
a different form of cardio, Go swimming, do the stair climber,
making bike harder, run harder, you know, find that balancing act. Yeah,

(51:34):
it's it's it's it's not either or you can do
all of the things. Because your body gets body. Your
body adapts to cardio really quickly. It does, I would
say even more than like with with strength training. Your
body adapts to cardiovascular stimulus pretty quickly. So you're gonna
have to find ways to continue to make it challenging. Go,

(51:56):
you know, run a little bit further, bike a little
bit further. Whatever it might be.

Speaker 1 (52:01):
Yeah, mm hmmm hmm.

Speaker 2 (52:05):
Yeah. So I guess takeaways here cardios and punishment. It's
a tool for your overall health. Everybody should be doing
it heart health. It's not just for fat loss. It
can be a great fat loss tool. I know I
use it as a fat loss tool for some of
my clients that are already dialed in with all their
other ships, like Okay, how can we how can we

(52:26):
increase our energy expenditure or you know without having to
cut calories or something. Right, Well, we'll do one or
two sessions of HIT or something a week. And you
were kind of doing that too, I think with.

Speaker 1 (52:36):
You, she just increased my us my stuff.

Speaker 2 (52:39):
Yes, the increased her, she increased her stuff.

Speaker 1 (52:41):
My strange training workout was like she just called it systemic.
So it was just more moving quickly through the strength
training like circuits that I had.

Speaker 2 (52:55):
Yeah.

Speaker 1 (52:56):
Yeah, it wasn't like at when you're prepping and you're
in that like photo shoot prep, like you're not going
to be lifting to failure and doing all that stuff
that is taxing on your body because you are in
a deficit. So I'm not as well, I'm not like
trying to build muscle right during during that cut, you're

(53:16):
trying to preserve muscle, so you're not going to do
anything that's too cray. So yeah, it's more like high
reps and low weights at that time, and it's just
moving quickly through the move It's having like thirty second
rest rather than two minutes, because I'm not going to failure.
Do you know what I'm saying?

Speaker 2 (53:34):
So you're manipulating the intensity uh component of progressive overload essentially, right, Yeah, definitely, definitely,
So yeah, it's a recap. Cardio is not punishment. It
is a tool, a very effective tool and useful tool
when done, when used right, balance does matter. It's not
black or white, as with all things, So don't just

(53:55):
live in high intensity interval training. But don't get stuck
just doing easy cardio either a low impact steady state.
Do a combination of both. You'll you'll think, you'll think
yourself later for it. Progression and purpose are just as
important as with lifting. So when you're doing your cardio,
be intentional with it. You have a goal. You have
a goal for your cardio session. You know, maybe maybe

(54:16):
that is a time for you to do your zone
too and watch Netflix while you're doing that. Cool, but
be intentional with what the what the what the goal
is for that session and then laslie strength and cardio
ken and should work together if done right, if programmed.
I made a I've been I made the joke yesterday
on my Instagram. You you laughed at it. I said,
somebody called the fitness police. I ran earlier and now

(54:37):
I'm doing strength training.

Speaker 1 (54:39):
Yeah, it's like, oh my god.

Speaker 2 (54:41):
With with smart programming and good repair, when when doing
both in the same day or the same workout becomes problematic.
Is when you're not feeling your body, you're not getting
good into recovery with sleep, nutrition, stress management and things
like that. So they aren't inherently harmful, right, right, right.

Speaker 1 (55:00):
It right right?

Speaker 2 (55:02):
Yeah. Uh, let's see anything else we want to add
on to that or talk about here.

Speaker 1 (55:10):
I think I want to. I've been getting asked about
if when we're having another meet and greet.

Speaker 2 (55:14):
Oh yeah, yeah, you did get that question, didn't you.

Speaker 1 (55:16):
I did. H This was we're doing this has been
a crazy.

Speaker 2 (55:21):
Ye crazy year, right, and crazy seasons of life for
us here this year when.

Speaker 1 (55:25):
It comes to that, yeah, with travel and stuff. Yeah,
so like we the world is fucking crazy, right, world
is crazy.

Speaker 2 (55:33):
That kind of played over the summertime.

Speaker 1 (55:35):
So yeah, that was.

Speaker 2 (55:38):
We will do another one and we plan we plan
on doing them again next year for sure.

Speaker 1 (55:42):
Yeah. The reason why I'm traveling right now is probably
gonna be not across to the West Side anytime soon.

Speaker 2 (55:48):
Yeah, I'm not doing one right now and in October
like we normally would, is because my my season of
life for this this season is really busy. I got
my buddy's wedding that I'm prepping for. That going to
be that's right, Pittsburgh for twice.

Speaker 1 (56:02):
That's best friend October. You're marrying them.

Speaker 2 (56:05):
Yes, I'm their officiant, my best friend. We met in
fifth grade. So however long that was, I was like
twenty five plus years ago, you know, probably close to
thirty years ago at this point, you know, because I'm
thirty nine.

Speaker 1 (56:19):
Yeah, shotnister minister Matt Minster Matt when we were That
was Brian cast on that episode where it was like,
minister Matt, I'm that's ministering, Yeah, when is this happening.

Speaker 2 (56:33):
This is my fourth wedding that I've officiated. I originally
got my minister's license or credentialed back when my middle
sister Annie got married, and then I did my brother's wedding,
and then I did one of my lifelong best friends, Jeanette.
I did her wedding last two years ago, and now

(56:53):
I'm doing my best friend's wedding Dulski. So I'm honored.
I'm a, I'm a best that's really awesome, inefficient.

Speaker 1 (57:01):
Yeah, that's pretty cool. Matt.

Speaker 2 (57:03):
We're all about He's got five best men, we're all
we're all sharing the duty of best man.

Speaker 1 (57:06):
I love it.

Speaker 2 (57:07):
Yeah, I'm pumped. I'm pumped.

Speaker 1 (57:09):
When is that happening? October?

Speaker 2 (57:11):
End of October. The wedding itself is October twenty fifth. Nice, Yeah, yep,
so bring it on. I'm excited. So I was just
there over the weekend planning. We had to go get
fitted for our tuxes, and then I was talking with
him and him and his fiance about like the speech

(57:31):
that I'm going to write and the ceremony. Because I
write my own ceremonies. I don't just use shit online,
you know, you know, you know me and nerd all,
I like to write.

Speaker 1 (57:38):
Yeah that way, Yeah that's cool.

Speaker 2 (57:41):
The wedding I do is gets its own original script.

Speaker 1 (57:44):
So wow.

Speaker 2 (57:46):
Yeah, yeah, it's cool. It's a lot of fun. I
use that.

Speaker 1 (57:49):
Like.

Speaker 2 (57:49):
That's why I don't just do them for anybody either,
you know, because I like to Yeah, I like to
know the people I'm doing so I can tell like
stories and I can I can really make the ceremony
about them.

Speaker 1 (57:58):
Yeah, that's so awesome. I love that it's a bit
about Mount you guys.

Speaker 2 (58:02):
In fact, yeah, I am with the Universal Life Church.
It's an online church. Anybody can anybody can get hurt of.

Speaker 1 (58:11):
Yeah, but it's a lot of fun.

Speaker 2 (58:13):
Yeah, yeah, cool, we did. We had a good weekend too.
We played Magic the Gathering over the weekend. We just
we literally geeked out all weekend in between doing stuff
for the wedding because we played Magic the Gathering when
we were kids, like when we first that's something we
bonded over actually was playing magic.

Speaker 1 (58:31):
So we went on his friends play that sometimes all
their cards.

Speaker 2 (58:35):
Yeah, so we went all out and bought some new
decks and cards and everything because I haven't played in
probably twenty years, you know.

Speaker 1 (58:41):
So wow, that.

Speaker 2 (58:42):
Was a lot of fun getting reinvigorated in that way.

Speaker 1 (58:44):
Yeah that's cool.

Speaker 2 (58:46):
Uh huh. Cool. It's been a great outright.

Speaker 1 (58:50):
Yeah. And we covered a lot today, we did did so.

Speaker 2 (58:56):
Yeah. Just a reminder that we've got our patreon y'all
if you if you need some help. But if you're
hearing us talk about like mistakes with cardio and mistakes
with strength training, and you're like, holy fuck, I've been
doing that. Come check our Patreon out. Don't take the
guestwork out of the equation and follow proven plan. And
if that's not for you, you need some more support.
Myself and Beth, we both have coaching, we both have

(59:17):
group coaching, we both have one on one coaching. Hit
us up and we'll be happy to chat more about
what that looks like for you.

Speaker 1 (59:23):
Yes, all right, a great weekend, guys, have a.

Speaker 2 (59:26):
Great weekend, have a great week. We'll chat soon.

Speaker 1 (59:28):
All right. Hope you enjoyed this episode, so why not
share with a friend who needs to hear it. Send
us a DM on Instagram or email us at cutthcrappod
at gmail dot com and join our patreon at Patreon
dot com slash Cut the Crap Podcast. As always, we
appreciate you and thanks for being here.