October 24, 2025 • 50 mins
10k Steps. Often see as the gold standard for weight loss and fitness goals, but there's a caveat: Where your steps come from, matters. Many people have active jobs such as nurses, teachers, or manufacturing jobs - and that's great, but it doesn't replace the need to still do intentional cardio and strength training. This week, we dive into why!We also dive into a question Beth received about "only" losing a half of a pound every week and why it's your mindset and expectations that are needing to change, not the scale.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!
Follow the pod: @cutthecrapwithbethandmattFollow your hosts:Beth: @bethferacofitnessMatt: @mattlaarfit
Send us a DM! Let us know what you think of this one, and with episode ideas! If we use your comment or suggestion, we'll give you a shoutout on the podcast!
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!
Follow the pod: @cutthecrapwithbethandmattFollow your hosts:Beth: @bethferacofitnessMatt: @mattlaarfit
Send us a DM! Let us know what you think of this one, and with episode ideas! If we use your comment or suggestion, we'll give you a shoutout on the podcast!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Welcome to Cut the Crap with Beth and Map, the
world's number one no bullshit health and fitness podcast.
Speaker 2 (00:09):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck, and build a healthy relationship
with food. Then you've come to the right place.
Speaker 1 (00:16):
Let's go. If you'd like to support us in the podcast,
join our Patreon, where you get exclusive content which consists
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(00:36):
a professional chef who is certified in nutrition. These recipes
are already in my Fitness Pal for easy fucking tracking.
New recipes are also added each week.
Speaker 2 (00:46):
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 Patreon.
Speaker 3 (00:58):
Nerdle It's up, we do it. We've just some breath
work to start here.
Speaker 1 (01:03):
Just take you know, I seriously need to.
Speaker 3 (01:07):
Well, this is our.
Speaker 2 (01:08):
This is our one hour of calm right now, nerdle,
so we can take a quick deep breath here together
and maybe everybody that's listening.
Speaker 1 (01:15):
Noyes, nos day bitches. It's like, you know, I don't
do really all right. I don't do really well when
I don't have a moment to breathe. And I'm talking
about like thirty minutes between things right just to fucking
collect myself. I can't stand being frazzled and having like
(01:38):
a schedule that is back to back like that stresses
me out. And that's what it's been like because I've
had to fit things in. There's like so much moving
parts and a lot of things going on, and the
speaking engagement thing that I've been working on is like
taking up a lot of my time and I'm at
the end of it and I'm about to record it,
right and so yeah, just and then now it's like, okay,
(02:02):
I need an hour or more to have nothing happening,
no one fucking bothering me, nothing going on. And so
that is where I'm at right now. So it's all good.
Everything's good. It's just it's been very.
Speaker 2 (02:17):
Right now at least, but it's not the same.
Speaker 1 (02:19):
No, I yeah, and I've got four thousand steps, you know, and.
Speaker 2 (02:24):
That's low for you.
Speaker 1 (02:26):
It is very low for me. Yeah, for one o'clock
in the afternoon.
Speaker 3 (02:30):
Yeah, exactly.
Speaker 2 (02:31):
Yeah. Uh.
Speaker 3 (02:33):
Do you have a what's your what's your step goal?
Speaker 1 (02:35):
Right now?
Speaker 3 (02:36):
I know it was reduced as you got out of
the deficit.
Speaker 1 (02:38):
It's on workout days ten to twelve thousand, okay, nice,
and then on non workout days twelve to fifteen.
Speaker 3 (02:45):
Sure, okay, dope, yeah, dope, And it's not that bad.
Speaker 2 (02:49):
We'll be I think we're gonna be talking about that
kind of today. But before we get into that, let's
kind of just catch up a little bit more here. Yeah,
how how are things going with your your fitness right now?
Speaker 1 (03:02):
Well, I PRD my hack squat and I parted on
the leg press, so that's cool. Yeah, I actually made
I put a video out of so I was every
week except for last week, I have been able to.
Like the first week, I just did the weight of
the machine, which is one hundred and five pounds, okay,
(03:22):
and that was fucking brutal. The week after that, I
added two point five pounds on each side. Did that.
The week after I kept that okay, and then this
last week, which is the fourth week, which is where
she really wanted us to push it. She's like, I
want you to add just add weight a small amount, right,
And so I added five on each side, and then
(03:44):
of course it's the rest pause. So that was that
totaled how much? What is one hundred and six plus
ten one hundred and seventeen? So I did one hundred
and seventeen or one hundred and sixteen. What is that?
I got a little on the uh the hack squat,
and then I did because I had to do the
(04:04):
failure and then I had to rest pause for thirty
seconds and do as many as I could. So I
went to thirteen and I was able to do six
more nice, Right, So that's fucking that's that's pretty fucking awesome.
And that goes to show you, actually, to be honest,
like I'm improving on that machine. I think fairly.
Speaker 3 (04:23):
Quickly good fitness.
Speaker 2 (04:24):
That you were able to recover that quickly and bust
out another quick set like that.
Speaker 1 (04:28):
Yeah, and then also that I'm I'm adding weight on
it quickly, and I think that's because also this is
a specific body part that I've not worked like this.
Speaker 3 (04:37):
Also, Okay, the quad focused like that.
Speaker 1 (04:39):
Yes, Like I've never had access to a hack squat machine.
Speaker 2 (04:42):
Yeah, yeah, I don't have a hack squad my main
gym I go to. But but the plant of fitnesses
that I go to, they all have one. But yeah,
there much.
Speaker 1 (04:51):
It's legit, pure fucking quats. Yeah, absolutely, And so like
you can really isolate those fuckers on this.
Speaker 2 (04:58):
Have you? So? Actually there's actually so I know a
lot of people don't have hack squat machines.
Speaker 3 (05:05):
Have you ever heard of a barbell hack squat.
Speaker 1 (05:09):
Like a sissy squad? Almost?
Speaker 2 (05:11):
No, No, it's not quite no. So yeah, it's kind
of essentially like a reverse deadlift. So it's like you're deadlifting,
but instead of a deadlift, you're starting with the weight
in front of you off the floor. You the barbell
hack squat, you're starting with the barbell behind you and
you're and you're kind of doing a deadlift in that way.
So that's a that's a barbell hack squat. And where
(05:31):
I was going with this is I actually came across
an old video of me doing that movement. Wow, And yeah,
I used to do it all the time because I
used to have hack squats in my programming. So for
anybody out there that it's kind of it's more it's
not technical, but it's it's a kind of it's the
least less commonly known. Yeah, but it will blow it
(05:52):
will blow you up, blow your legs up too, Yeah,
for sure.
Speaker 3 (05:57):
So I just wanted to throw.
Speaker 2 (05:58):
That out there that uh, that exercise exists, and it's
a it's a fun one too, but nothing nothing in
places the good old classic.
Speaker 1 (06:06):
Hack squat machine, right. Yeah.
Speaker 3 (06:09):
And then the brutality of it, I should.
Speaker 1 (06:12):
Say, so brutal, it's it's it's very humbling. Honestly. Anybody
that I see that can that's that packs the plates
on there, I'm like, wow, your your your fucking quads
are insane, dude. I mean like I wouldn't want to
have a watermelon in between those legs. And then on
the leg press, I did four hundred and seven times
(06:35):
ten to failure. That was my failure was four oh
seven by ten and then I added five.
Speaker 2 (06:40):
Okay, nice, So yeah, working it, working at building, Yeah.
Speaker 1 (06:44):
I feel fucking strong. That's my goal. Honestly, My goal
is my my quads and my my adults. Those are
those are my focus. Yeah, and I guess some core
app but that's I we do, like the only thing
we do is like the cable crunches and oh my god,
(07:05):
what is the other one? I just did it? It's brutal.
Oh gar hammers Mmm?
Speaker 2 (07:11):
Okay.
Speaker 3 (07:12):
Yeah, So you don't do a lot of intentional like
direct core work, right.
Speaker 1 (07:16):
No, whether that's the only core work because those are
actual ab builders, like if you because you know, you
can build your abs like it like your muscles, right yeah. Anyway,
so if you're focusing like planks and kind of stuff,
is not going to necessarily like give you that six.
Speaker 3 (07:33):
Pack strength and strength core right strength.
Speaker 1 (07:39):
When you're doing cable crunches, you're actually working those core muscles.
So those are the ones you're going to be building,
right because you're adding weight to the machine. There's weight
to that cable hm. And then gar hammers are really
just isolating your core. I can't even explain how to
do them. You google it because it's it's almost like
(08:03):
a oh god, it's like a hollow body hold.
Speaker 2 (08:07):
But you're done one. I'm actually going to google it
right now.
Speaker 1 (08:09):
You're on a bench, okay, bar.
Speaker 3 (08:11):
Hammer raise, yeah, okay, okay.
Speaker 1 (08:14):
And it's really bringing your knees to your chest very
slowly then going down really slowly, so you're just your
core is just isolated. The whole entire time, This whole
entire year she had those programmed. I was there were
always like eight to ten. I could never get to ten.
They were so hard, like I could barely breathe at eight.
(08:37):
Now she has them at twelve to fifteen, and I
can actually get twelve to fifteen. That's just a recent occurrence.
Like before, it took me a very long time to
get past eight with these.
Speaker 2 (08:50):
Yeah, it takes time.
Speaker 1 (08:52):
Anybody look up the gar hammer and if you're interested,
try it out.
Speaker 3 (08:56):
It's yeah, so.
Speaker 2 (08:57):
Done something similar to that before. I didn't know that
was the name of it. But that's it.
Speaker 1 (09:00):
All humble the fuck out of you. It's new to
me with Kelly's programming.
Speaker 2 (09:04):
Got it, Got it, I've done. I mean you're essentially
so you're are you doing it on the bench, so yeah,
you're supporting yourself with your arms behind your back and
then essentially doing like a leg razor leg extension.
Speaker 1 (09:15):
I do it kind of like an like an incline, right,
and I do it in those things where you can
hold back. They have different machines that plant fitness probably
in the ab section. And I just do it by
holding back and I bring my legs up and then
I slowly bring them down. It's almost like a I
can't Yeah, the queues aren't there today, you know.
Speaker 2 (09:37):
Yeah it's tough. Yeah, I I did uh the ab
wheel yesterday. I did a couple of sets yesterday with
with Riker and so brutal. I forgot like how how
hard those are? Very that can be a very humbling too.
That so that talk about like a good way to
build up course strength is the yeah classic ab wheel.
Speaker 3 (09:58):
Not gonna lie my My abs are a little sword today.
Speaker 1 (10:00):
Oh I bet.
Speaker 2 (10:02):
There's there's nothing that's made my abs more sore recently
than doing those Z presses that I do, the over
the bar bell overhead press but on the floor, Like.
Speaker 1 (10:14):
Yeah, oh wow, yeah, because that's a lot of bracing
your core right there to get that bar up.
Speaker 2 (10:18):
Yeah, my abs have been so sore after doing those,
which to bring up to the point like you don't
need to do a lot of direct corror exercises. And
I think that's something people get wrong, is if if
you're lifting heavy and you're doing compound movements. You're you're
going to and you're you're really challenging yourself. You're going
to be working your core and getting a good core
(10:40):
work doing those things, squatting, overhead pressing, deadlifting and benching,
things like that.
Speaker 1 (10:47):
Rowing. Yeah.
Speaker 3 (10:49):
Yeah, cool, So it sounds like you're you're crushing it.
Speaker 1 (10:52):
You're getting strong, Yeah, getting strong, feeling good, failing It
feels really good to be you because I wasn't fueled
for so long in the gym, right, and you're just
skating by and now it's like, wow, I can really
fucking I'm really taking advantage of this, you know, the
food and really yeah and really yeah mm hmmm. It's
(11:14):
like when you're doing it's like doing it more with intention.
Now it's like I got all you know, I'm eating
all these bananas and all this. This is fucking fueling me. Right.
She's like, make sure you get enough before your workout
because that's going to you got to put the energy
in there. Yeah, and to think about it like that
is so fucking cool. Like your food is your fuel,
like you talk about that all the time.
Speaker 2 (11:32):
Yep. Yeah. Food. Food is absolutely fuel and food is
not just fuel too, right. That's because that's that's one
of those things that can be People look at it
just very like, oh, food is just like food isn't
just a fuel.
Speaker 3 (11:45):
But yes, in the context of like.
Speaker 1 (11:47):
Feeling good performance wise performance.
Speaker 3 (11:49):
And feeling just feeling good in our body.
Speaker 2 (11:51):
Food, food is absolutely fuel, but it can also be
social and enjoyment and things like that. But oh yeah, yeah,
So a well said body is a is a well
performing body, well oiled machine.
Speaker 1 (12:03):
That's right.
Speaker 2 (12:04):
Yeah. I am one of my fifth that Strong clients.
She's in my group coaching Aaron. She's prepping for a
marathon right now, and she's working with a running coach
on her marathon plan, and she's doing strength training with me,
and I helped her through some nutrition stuff. So the
last two weeks on her long runs, she tweaked her
(12:26):
her fueling and gave her more carbs and she's like
loving her how how good her runs are feeling because
she's she's better fed now, you know. Yeah, So like
she's running, she ran twenty miles and she's like, this
is the best I've ever like I've ever felt. And
she's like, I've never completed a twenty miles or as
part of my marathon training. So this is the first time,
like because I'm properly fueled, people really underestimate like what
(12:48):
food does for you and how it can really make
it help you take it to the next level and
your performance goals Jim, whatever it might be. But also
just like how you're feeling throughout the day.
Speaker 1 (12:59):
Yeah, yeah, and the when you mentioned like the running
and all that stuff. It really it grinds my gears
and I don't know if it makes me mad more
than just frustrated of the amount of people that are
are are long distance runners and they ask about like
losing fat while being a long distance runner. You know,
it's like those are two competing goals. Okay, so your
(13:24):
client long distance runner training for a marathon doing long runs,
imagine doing a long run and a calorie deficit consistently.
Mind you, I would not be right that you don't
understand like the toll the stress that you're putting on
your body alone.
Speaker 3 (13:41):
Right, correct, And that's where injuries come.
Speaker 1 (13:44):
From, That's where yeah, exactly, Yeah, And you're not.
Speaker 3 (13:47):
Going to You're just not going to fucking enjoy it
like this here, you're.
Speaker 1 (13:51):
Going to you're shating hunger by the way too, and
so it's going to be really hard to be like,
oh my god, I'm in this deficit, but I'm so
hungry because you just ran fucking twenty miles.
Speaker 3 (14:00):
Because running makes you hungry, or.
Speaker 1 (14:02):
As it is, it does, it does.
Speaker 2 (14:04):
Like my like my appetite is fucking stupid. Yeah, yeah, yeah, no,
that's a very good point, Like you.
Speaker 1 (14:12):
Say, what would you say to someone like that? I was,
you know, I'm like, you could do it one or
two ways. Tone down the running. Don't don't sign up
for a marathon, right, and.
Speaker 2 (14:23):
Don't don't Yeah, don't sign up for a marathon with
the intention of like I'm gonna use that to help
me lose fat. Like that's like, what do you don't please, Like,
don't do that to your body.
Speaker 3 (14:30):
Like there's a saying in running that says it's respect
the distance.
Speaker 2 (14:35):
Yeah, right, respect the distance, and so respect the sport resport,
respect this really hard thing that you're asking your body
to do and that you're putting your body through, and
in that same regard, respect your fucking body. Right, Like,
being in a calorie deficit and training for half marathon
even is not a good idea because of how hard
it is on your body. They're two competing goals for sure. Actually,
(14:58):
I'm gonna mentioned my client Anna here. We just started
marathon prep together and she's lost I think she said
like either six or seven pounds in the first few
weeks of marathon prep. So I was like, Okay, well,
let's we don't want that. She doesn't want that either,
but she's like it's a nice benefit, nice side effect.
(15:18):
Like yeah, sure, I get it, but like that's not
our goal. So where I'm going with this is like,
we're gonna we have to be more intentional with fueling
our body now to make sure it's getting She's getting
enough because she knows she's like being in a deficit
during marathon training isn't going to be good for her performance. No, Yeah,
now she's going to be more intentional with hitting her
calorie goals, increasing her calories and things like that.
Speaker 1 (15:41):
You really do have to be intentional, And I see
doc List talking about that all the time. When she's training,
she tries she that's when she starts tracking her carbs
and stuff, and she really pays attention to that because
she wants to make sure that she's fueling enough.
Speaker 2 (15:51):
So that's where a good example of like how tracking
can be really beneficial, and it's not just for weight loss.
It's like to make sure that you're eating enough. I
did that last year to make sure I remember.
Speaker 1 (16:01):
Yeah, I remember that. Yeah.
Speaker 2 (16:02):
One of the because I was losing weight is like
I don't want to lose weight. How many calories am
I eating right now?
Speaker 1 (16:06):
Well?
Speaker 2 (16:07):
I figured I was eating about four thousand calories. I
was like, fuck, gotta eat more.
Speaker 3 (16:11):
Yeah, so yeah, m hm for sure, dude.
Speaker 2 (16:17):
So I did a twenty one long, twenty one mile
long run over the weekend.
Speaker 1 (16:21):
Wow, is that your longest.
Speaker 2 (16:23):
The longest I've done. Yeah, longest I've done. And I
did it in the elements. It was raining the entire
time and that was, oh my god, miserable, miserable. Brew
it all so much harder doing that and the whole
time last thing, it was like they just did the
Moab two forty.
Speaker 1 (16:44):
I'm such a little baby bitch right now.
Speaker 2 (16:48):
Exactly who the fuck am I complaining about shaping when
these guys that's like their entire body is dead.
Speaker 1 (16:54):
That's hilarious, right, Oh that's funny.
Speaker 3 (16:57):
But yeah, that it was. It was so hard, but
you did it? Yeah, I did it.
Speaker 2 (17:02):
It was, and it was physically hard, like my body
wasn't Like it wasn't hard on my body, Like, no,
it wasn't. It was hard on my body, but it
wasn't like my legs that were wanting me to stop,
it make me scream to stop. It was just how
miserable it was.
Speaker 1 (17:16):
Yeah, you know that was a mental run for sure.
Speaker 2 (17:18):
Probably it was a mental run. So the fact that
I did that in a twenty one miles, like that's
what we talked about with like that mental resiliency and
why we do hard things. Could I have just moved
my long run to Saturday when it was eighty degrees
and sunny, Yeah, I could have done that, But why Yeah,
you know what, I'm not running. I'm not training for
an ultra marathon to be fucking comfortable, right, Like, I
(17:39):
want to simulate that as much as possible.
Speaker 1 (17:41):
The race that you're going to do could be just
exactly what you ran in that twenty one miles. You
have to be ready to race in anything.
Speaker 2 (17:47):
Yeah, it's December. It's the first week of December, December
seventh or December sixth in Ohio. It could be rain
and light, it be ice, it could be snow. It
could be fucking sixty degrees, who knows, right, So we
got to train for all those elements. But yeah, that
was very rewarding to do that really hard thing because yeah,
that was that was one of those runs that's a
(18:09):
character builder.
Speaker 1 (18:10):
So now I'm fucking proud of yourself moment, Matt.
Speaker 2 (18:12):
Yeah, thank you.
Speaker 1 (18:13):
Yeah, yeah, I'm probaby put in.
Speaker 3 (18:15):
That cookie jar, right, yeah, yes, yeah.
Speaker 2 (18:18):
And so now now I'm ready, Like I know, when
I get to that situation again, and when I get
to the point where like I really have a hard
fucking thing in my race or whatever, Oh I've done
this before. Yeah, I've done this. I know I can
do it, so yep, for sure. But now I'm on
a nice little d load week this week, which nice.
(18:38):
I haven't even ran yet this week, No, let's say Wednesday,
So I'm gonna I'm gonna run tomorrow. I'm gonna run
tomorrow and then Friday probably and then probably Sunday, like
four miles each day, so.
Speaker 3 (18:51):
Yeah, my body's ready for it.
Speaker 2 (18:54):
I've done one hundred and twenty miles over the past
less than a month, so yeah, ready for it. Fucking amazing,
nice little impromptu deload week in the gin for me too,
only only getting one strength training uh workout in this week,
and I got it in last night was Riker. We
did upper body. Nice was about training lower body because
(19:15):
my body is Yeah.
Speaker 1 (19:16):
I bet oh my gosh one is uh your buddy's
wedding Sunday Saturday?
Speaker 2 (19:25):
Yes, this Saturday really pumped. We were doing the dress
rehearsal tomorrow.
Speaker 1 (19:31):
Nice yep.
Speaker 2 (19:32):
So I'm driving there tomorrow morning, staying staying Thursday, Friday, Saturday,
and coming home. I'm still working on the speech, but
I'm it's it's a it's good. It's just a it's
gonna be your emotional time. This is my best friend
of thirty Yeah, you know, I know right, I'm honored
(19:52):
to be officiating.
Speaker 1 (19:54):
So yeah, that's so cool.
Speaker 2 (19:56):
Yeah, totally ready to do it.
Speaker 1 (20:00):
Mm hmmm.
Speaker 2 (20:01):
Families coming to mom and dad are going, Sarah's coming
with me, Nice, Breker's gonna come up with my mom
and dad on Friday.
Speaker 1 (20:06):
So yeah, yeah, it's be amazing, absolutely all right.
Speaker 2 (20:15):
I just got my new cured shipment.
Speaker 1 (20:16):
By the way, did I did not get that yet?
Speaker 2 (20:19):
Yeah? I was really surprised, but because it came in
a different sized box. There's a smaller same same stuff.
But I've got got my new uh shipment of flow. Really,
I just can't talk enough about flow. Just fucking love
my peach, my peach pineapple I took. I've been taking
them on my long runs to help me stay focused.
(20:40):
I really do feel like they really helped me on
those long runs.
Speaker 1 (20:43):
Yeah. Nice, Yeah, totally like I like my serenity gummies.
We're the opposite right now. I'm I'm, I'm. Those are
helping me wind down from my busy days, you know.
Speaker 2 (20:53):
M Yeah, for sure, differently.
Speaker 1 (20:58):
Serenity gummies.
Speaker 2 (20:59):
There you go. Yeah, awesome, I love it. So, yeah,
you already to get into it? Yeah, I got some
things that we are to say. I know, and this
is I think more so like something you've been talking
about recently. So you want to kick it off.
Speaker 1 (21:13):
Sure, so I want to get into I think. Let
me find the question. This was an anonymous Q and A.
And just from this anonymous Q and A, I didn't
really say much, but the d ms that I got
were very catastrophic. Like they were, they were catastrophizing my answer. Okay,
so let me let me get to the question first. Okay,
(21:35):
God I have so many fucking screenshots. Yesterday was what day? Tuesday? Yep, okay,
give me a second, guys.
Speaker 2 (21:44):
It was about the overall activity levels with the job, right,
like somebody she had.
Speaker 1 (21:54):
Oh man, okay, this I can't find it. This person
had a busy job. She's got ten thousand steps a day.
And she was like, does that count towards my cardio?
Got and I okay, right, And I was like, no,
that counts towards your neat, your non exercise activity thermogenesis, right,
(22:15):
your overall total daily energy expenditure. It's part of you know,
like your movement throughout the day in which we all
tell everybody to do, right, increase your overall daily movement.
That's what she was doing at her job. And my
DMS were, what do you mean I need to get
ten thousand steps on top of my steps from work?
I need to do more than what I'm doing at work? What?
Speaker 2 (22:40):
So they said, I need to get ten thousand steps
on top of the ten thousand I'm doing.
Speaker 1 (22:43):
Yeah, so does that mean I need to get ten
thousand on top of the ten thousand because I said,
that's not your cardio And so what people are doing
and this is after I explained everything, I was getting
this in my DMS as well as they think that
they're ten thousand steps a day at their job is
enough exercise that they shouldn't have to do anything else.
Speaker 3 (23:05):
Okay, understood, you got that.
Speaker 1 (23:08):
And what people are missing is is that we are
not supposed to be sedentary people. We were not meant
to be sitting. Okay, that's that's number one. And so
if you have an active job, that's great. That's that
means you have a higher overall daily energy expenditure. Your
need is pretty high. You don't necessarily need to make
sure you need to get another ten thousand steps, right,
(23:30):
but you need to get in planned exercise, Okay, some
cardiovascular work or you can go maybe on a thirty
minute fast paced walk, because when you're getting ten thousand
steps throughout the day, you're just walking around, you're sitting,
you're walking, you're sitting. You're not getting movement that is
like a cardiovascular, straight timed movement.
Speaker 2 (23:52):
It needs to be elevating your You're.
Speaker 1 (23:54):
You're just fucking walking. Unfortunately, Yes, you're not stressing your body.
You're just living your fucking wife, right.
Speaker 3 (24:02):
And we should not stressing your body.
Speaker 2 (24:04):
Yes, working on your feet is stressing your body, but
not in the way that intentional exercise, Like you're.
Speaker 1 (24:09):
Not building bone mass and muscle moving throughout the day
like as a waitress or a teacher or a nurse. Okay,
I've been a waitress. I got astronomical amounts of steps,
but I still made sure to get exercise, like I
was I hyped and I wasn't really into string training
back then. But I did do other things now outside
(24:31):
of my job. And that's what people need to understand
that your job is just your active job. You need
to focus on your cardiovascular health outside of your job.
Speaker 2 (24:43):
Yeah, it's literally neat, Like you said, non exercise activity
thermal genders very very important. We've made entire episodes.
Speaker 1 (24:51):
You are you are doing like more than others with
getting that high neat.
Speaker 2 (24:56):
Yes, that's like that's commendable fu Yeah, like it's aw. Yeah,
that's a really good place.
Speaker 1 (25:02):
Means you don't have to do that much extra. You
don't have to necessarily be like, oh god, I got
to make sure I get this amount of steps. No,
but you you should go on a like elliptical ride
for a little bit, maybe even ten fucking minutes and
do some strength training, right, you need that planned exercise,
not to mention that's going to help your mental health.
At the same time, you're exhausted and tired from your
(25:22):
job because yeah, you're moving around, but you're also mentally
tired because you're never taking time for yourself.
Speaker 2 (25:27):
And then you're coming home and sitting or.
Speaker 1 (25:30):
Watching TV for fucking eight hours.
Speaker 2 (25:32):
You know, maybe they're not sitting, but maybe they're running
kids around and doing errands and shores and like they're
on their feet. Yeah, so that's even more important, or
even more than a reason why you need to be
carving out ten or twenty minutes right, potential exercise, And
that's the thing is that doesn't take much too now.
Speaker 3 (25:48):
But also, like, can.
Speaker 2 (25:50):
We talk about this arbitrary ten thousand steps here really
quickly because people hear ten thousand steps and we hear
that every day, Like, where are you getting this number from? Right,
that's just the number that's thrown out there. Yeah, it
is a good goal and target for sure, and there's
definitely good health outcomes that come from having ten thousand steps,
(26:11):
but there the research doesn't support like that you have
to get ten thousand steps in fact, two thousand steps
was made a made up number by a Japanese manufacturer
back in the sixties that they made pedometers, so they
just made that number up. But it's still like something
good to strive for. But we start seeing health outcomes at.
Speaker 1 (26:33):
About seventy five hundred, six thousand and.
Speaker 2 (26:35):
Seventy five hundred. I mean, yeah, that's what the research
is showing us. That's like the almost like the sweet spot.
But also it's like just doing more too. Yeah, if
you're at two thousand steps per day, don't make it
ten thousand steps per day.
Speaker 3 (26:48):
That's another I guess probably not. That's a side.
Speaker 1 (26:52):
Yeah, we don't have to get it. Yeah, it is.
Speaker 3 (26:54):
Another episode altogether.
Speaker 1 (26:55):
We just have to think about think about that we
are living in an age where we have to be
in ten with our movement. Okay, because, like I was
talking about my stories today, I grew up in the seventies.
It's really crazy to see this evolution and I've I've
lived through this evolution of time of where I was
a very active child.
Speaker 3 (27:11):
Yeah, baby, so I feel like it's probably pretty similar.
Speaker 1 (27:14):
You know. It's like we had no computers, there was
no phones, like I none of that shit, like, none
of that shit. We had fucking antennas on our TV,
so nobody was inside, right we we were outside, skating, biking.
You know. My parents were always fucking moving. My mom
was either cleaning, cooking, my dad was outside mowing the lawn,
just fucking busy all the time. I don't ever remember
(27:36):
them sitting. And that's just the transition of life. As
the computers came and the phones, we are sitting more.
And also the evolution of our food. Okay, we are
like my parents, my mother. We never went out to
eat barely, Like going out to you was a fucking treat.
I don't know if anybody remembers this back in the day,
(27:57):
but if you went out to eat, it was actually
a treat. Now it's a fucking regular occurrence, okay, And
it's weird to see that that that's been normalized. Is
that all we do is go out to eat, and
we don't really make our meals at home. We have
crazy ass snacks. That's like a fucking arcade in Walmart.
Our environment is not setting us up for success, do
(28:20):
you know what I'm saying?
Speaker 3 (28:21):
Our food environment, our social what.
Speaker 1 (28:24):
All that is where eating less and moving more legitimately
that's what we're doing, and it's you could see it
if you live through it. And I have to now
like be intentional of course with my movement and make
sure that I focus on that or I you know,
like everybody else wouldn't get much.
Speaker 2 (28:42):
Yeah, we have to be very very intentional. Happen overnight.
Speaker 1 (28:46):
It's important to me. My dad died at forty five
with heart issues, blood cloud to the lung. I had
triple bypass surgery and died from actually complications from the surgery.
So it's like, I need to make sure that I'm
here from my son. My heart needs to be healthy,
do you know what I mean.
Speaker 2 (29:02):
Yeah, So let's talk about that because if you're just
doing ten thousand steps per day, while that's great for
like all cause mortality and and things like that, and
in general, like you're just being more active person, which
leads to better health outcomes, but that does not fulfill
our the requirements, right, which for for cardio and for
(29:25):
for for overall health. So let's talk maybe we we
dive into that a little bit, because I know you
started talking about that in your stories too, right.
Speaker 1 (29:33):
Yeah, Yeah, Well, I want to touch on the fact
that was it a fuck? I had a brain fart
like okay, well in the mirror. Yeah.
Speaker 2 (29:45):
The meantime, we could talk about uh why why it's
important to move your like, move with intention outside of
your day to day life and work for uh like,
for overall health, for our heart health. Okay, we our heart,
our organ it's a muscle and we need to work it.
And the American Heart Association recommends one hundred and fifty
(30:07):
one five zero minutes of moderate intensity exercise a week.
Speaker 1 (30:11):
Or seventy five minutes vigorous.
Speaker 2 (30:14):
Vigorous activity, or a combination of both, which is I
think is like the sweet spot, Like, do a little
bit of both.
Speaker 3 (30:19):
Do some hard stuff, do some more easier recoverable stuff.
Speaker 1 (30:23):
Yeah, I remember now. I don't mean to cut you off.
What I want to say it before I forget, is
those of you that just walk at your job and
don't think you need anything else. I would like you
to get on the elliptical for ten straight minutes and
go as fast as you can and tell me how
you feel. Right. I bet, I bet, I bet that's
going to be fucking hard as hell.
Speaker 2 (30:43):
Do a little test, you.
Speaker 1 (30:44):
Know what I'm saying, because guess what I was doing.
Kelly had me doing that during my my training and
I just this is before I started doing my Sunday runs,
and I was just a walker, right, But I'm a
pretty a person, So walking for me is not really
necessarily my car It's not my cardio. It's just movement, right,
(31:05):
It's it's cardio, but it's not to the point it's
not like zone two, zone three, zone four.
Speaker 3 (31:09):
For me, it's exactly recovery, zone one.
Speaker 1 (31:11):
It's just literally, yeah, it's like whatever. And it kicked
my fucking ass. Okay, it kicked my fucking ass. And
that's when I was like, I was like, Okay, my
cardiovascular health is not actually as good as I thought
it was. Mm hmm.
Speaker 2 (31:25):
Yeah.
Speaker 1 (31:26):
So that was like, okay, you know what, Beth, you
really do need to be doing more. And that was
my like thing, like, yeah, okay, walking for me, for
me as cardiovascular was not enough.
Speaker 2 (31:37):
Right, And walking is great and it is exercise, it is,
and it is cardiovascular for for a lot of people
some people. Yeah, when when they your body will adapt
to that and you'll get to a point where walking
will no longer be sufficient enough, right.
Speaker 1 (31:51):
And I was talking about that like Let's say like
you're overweight, you want to start somewhere with movement, and
you're like, I'm gonna start with walking. Okay, walking is
prop going to be like running for you, Right, you
can maybe barely make it to the stop sign and
your heart's pounding like you you feel like you're sweating.
That's cardio, right, But you're going to get more efficient,
(32:12):
you're going to get better and you're not going to
feel like that forever. You're going to start losing fat,
you're going to get stronger, and then you're going to
get to this point where walking is going to be
so fucking easy you're barely going to break us wet.
You know what I'm saying. You're you're you're going to
have to bump that up to get it to work.
Your heart more, right, And that's why people put on
(32:33):
the weighted vests so they can increase their fucking cardiovascular
activity on their walk. And that's what we're talking.
Speaker 2 (32:41):
About, absolutely well, said nerdle Yep, nailed it. Nailed it,
hashtag crushed it. So yeah, that's you know, one hundred
and fifty minutes. And that might sound like a lot if.
Speaker 1 (32:56):
Freak, what's that a week, Matt like during like, let's
say break it down, like the smallest day.
Speaker 2 (33:01):
Yeah, it's like it's about twenty minutes a day, like
twenty two minutes a.
Speaker 1 (33:04):
Day, dude.
Speaker 2 (33:06):
Most people like, come on, we can carve out we
can find twenty minute say it.
Speaker 3 (33:11):
Anybody can find twenty minutes in their day.
Speaker 1 (33:13):
Yeah, you can. You can break that shit up. Yes,
that's ten minutes in the morning, ten minutes in the
evening to easy meeting walks.
Speaker 3 (33:20):
We've been saying that for years.
Speaker 2 (33:22):
That's probably one of the first pieces of fitness advice
I ever started giving people.
Speaker 3 (33:25):
Yes, because it would work that well.
Speaker 2 (33:27):
For me early on in my fitness journey too. Yeah,
and because it makes it like one hundred and fifty
minutes sounds unmanageable when you break it down, but then
it's like twenty minutes a day. Okay, it sounds more manageable.
But today I can't do that. But I can do
ten minutes here, I can do ten minutes there. Boom.
Twenty minutes of walking or intentional elliptical or whatever a
(33:47):
day at a lower impact is all you need to
do twenty to twenty five minutes to get that to
get there.
Speaker 1 (33:53):
I do my one vigorous it's it's it's close to
sixty to seventy five minutes and that's my rail run
on Sundays.
Speaker 2 (34:00):
The trail runs.
Speaker 1 (34:01):
Yeah yeah, and.
Speaker 3 (34:02):
You're probably zoning three zone four put Oh.
Speaker 1 (34:04):
Yeah, yeah, we're we're going fast and it's fucking fun
as hell. I love it. I mean it's I just
love trail running. Yeah, it's it's so fucking fun. Mandy
took a digger man last week. Hardcore at about it.
Speaker 2 (34:18):
We were messaging, Yeah, unless she's okay though.
Speaker 3 (34:21):
I know, yeah, that could be brutal.
Speaker 1 (34:23):
Yeah, she fell on her knee and fucking scraped your arm.
Speaker 2 (34:26):
Mm hmm. So yes, uh, maybe we should uh give
some examples of like moderate intensity exercise that way, you know,
because it's not just walking, and it should be brisk walking,
which is about two point five miles per hour for
most most people. But you can also do things like
(34:48):
literally like dancing, playing tennis, uh, riding your bike, elliptical
like you said.
Speaker 1 (34:54):
Uh yeah, StairMaster, yes, climb some hills like yeah.
Speaker 2 (34:59):
Stairs, what I a rower at a light lights to
moderate intensity mm hmmm. Swimming is a really good good
example of wine.
Speaker 1 (35:07):
Yep. So yeah, bigress would be like running, hiking, sprinting.
Speaker 2 (35:16):
Yeah, and yes your heart rate, jumping, jump rope, yeah yeah,
cycling at a higher intensity, running at a higher intensity.
Speaker 1 (35:26):
Yeah.
Speaker 2 (35:27):
Literally everything we just described for moderate, just doing it
a little bit harder.
Speaker 1 (35:32):
Yeah, exactly, yeah, exactly.
Speaker 2 (35:33):
That's the beauty of it is, Like, it's not that
it's not fucking hard.
Speaker 1 (35:38):
Escalate your walk you know.
Speaker 2 (35:39):
Yeah, you can make.
Speaker 3 (35:40):
Your walks more difficult.
Speaker 2 (35:41):
You can walk on, throw a vest on.
Speaker 1 (35:44):
This is not about fat loss, guys. This is about
your heart health, right, Okay, So I want you guys
to understand this because you get it all twisted when
we start talking about this exercise. You're like, well, how
fashould my heart go for this fat loss? And how
you know if this exercise and fat loss, you need
to separate, okay.
Speaker 3 (36:00):
Us, y'all, diet calorie deficit separate.
Speaker 1 (36:03):
Okay. You do want to make sure that your neat
So if you have if you do have a busy job,
you got one up on yourself. Okay, keep that need
up high. That's that's only going to benefit you for
fat loss, mind you. Okay, that's why we talk about
our neat all the time. I just think it's people
really don't grasp that part of it. Like your neat
(36:25):
is just your movement throughout the day, it is not
your planned exercise. But it doesn't mean it doesn't count.
It counts a lot.
Speaker 2 (36:31):
It counts a lot. It's really really really important, you know,
and for fat loss, it's actually really really fucking important.
Speaker 1 (36:37):
Yea fact, right, right, So, but you need to do
other things for the other benefits.
Speaker 2 (36:44):
And and so we're talking about exercise and not relating
it to fat loss, and so talking about how awesome.
Maybe we do a quick recap here on needs too,
because need accounts for literally almost like twenty percent of
your your energy burn if you have higher activity levels
from your day to day job and things like that,
that's fucking awesome.
Speaker 3 (37:02):
So we exercise.
Speaker 2 (37:04):
We know exercise does not burn that many calories, and
it's not super effective tool for for fat loss and
weight loss, but for health it's the most effective tool
that we have. Yeah, I'm going that's because exercises really
only accounting for what like five to ten percent of
our overall heart burned daily because we're not we're doing
we're not doing a lot of it, and our body
(37:24):
is really really resilient, and when you do something, it
wants to get better at it. You go for a
first time is going to fucking suck. Do it again,
You're gonna be a little bit better at it. Just
like when you're talking about walking. You you get better
at walking over time. You're gonna have to make it
more difficult. Maybe throw on a vest or walk on
an incline, right, because your body adapted.
Speaker 1 (37:45):
Just like when we're building muscle, we need to. If
you want to build more muscle, you got to keep
you know, stressing out your your muscles and lifting you
know how I even say this stressing your You're stressing
your muscles, stress the muscle, right, you don't just keep
doing the same weight for fucking ten years. And this
is what we're talking about.
Speaker 3 (38:05):
We've been talking about this a lot recently.
Speaker 1 (38:07):
We happened recently, we really have.
Speaker 2 (38:09):
I think it's because we're just pushing ourselves really hard
right now in I guess, so, yeah, yeah, which makes sense.
Speaker 3 (38:13):
I mean, we talk about our lives, so.
Speaker 1 (38:16):
Yeah, I'm also getting a lot of these questions. Yeah,
so maybe, I mean it's not like I really talk
I talk about this more on the podcast. I think
than anything. I've been getting a really lot of good
questions recently, and I'm getting a lot of content from
my anonymous QNAs, but they're like the one today just
(38:36):
really just first off, the way this woman was like
accusatory and getting mad at me because she lost. The
way she worded her anonymous q and A was like,
spent one hundred days tracking everything and capitalization then went
to my that went into my mouth for an average
of fifteen hundred to sixteen hundred calories a day. I
(38:58):
was way training three to four days a week. All
trackers say I should be around eighteen hundred. I lost
six pounds. Please don't say yay to six pounds. That
is ridiculous for forty days. I'm forty seven, not eighty seven.
What is going on? It's like, why are you acting
like this? Do you know what I'm saying? Like that?
That sounds like her. That sounds like a spoil little
(39:21):
baby brat. That's like being mad about half a pounds
a week and completely crushing her goals and not looking
at the fact that she did that, and she's not.
Speaker 3 (39:33):
Giving yourself credit, no.
Speaker 1 (39:35):
None, and then kind of like coming to me like
like like like why is this happening? This shouldn't be happening.
Bath kind of thing. You know. It's like, no, this
is actually fucking normal. You're actually doing it the right
way you need to.
Speaker 3 (39:49):
You're used to that diety.
Speaker 2 (39:50):
There's stuck. She still has a dieting mindset, that's what
she's still mentally dieting, even if she's not trying to.
It's a diet concept.
Speaker 1 (39:58):
It's that kind of diet mindset is going to You're
going to self sabotage yourself because you're going to be
like this is not happening fast enough. You're gonna slash
your calories, you're gonna do crazy shit and you're going
to spin your wheels and this is going to be
another cycle again.
Speaker 3 (40:10):
Yeah, for sure, you know.
Speaker 1 (40:12):
And it's like this is why I say to take
folks take measurements. Yep, none of that was discussed. That's
probably the most important, right besides everyone's like I lost
six pounds and ninety days. It's like, okay, that's a
half pound a week. What's what's the fucking problem? Like,
I don't you know what I mean? What do you
want me to tell you? Go to twelve hundred and
do twenty thousand steps a day if you want to
see the scale move. Is that something you want to do?
Speaker 3 (40:33):
Does that something fun?
Speaker 1 (40:35):
Work? You know what I'm saying?
Speaker 2 (40:36):
Yeah?
Speaker 1 (40:37):
Right anyway, Yeah, at.
Speaker 2 (40:39):
Some point we have to do things differently, We have
to think thing thing differently and rewire our brain, and
we have to break up with these fucking diet concepts
like that's.
Speaker 3 (40:45):
What those yeah bullshit is.
Speaker 2 (40:47):
It's like we're just so used to dieting that we
think that a half a pound of way loss a
week is sucks, Like that's probably sit.
Speaker 1 (40:55):
Yeah, I'm forty seven, not eighty seven. Well it looks
like you're doing pretty fucking.
Speaker 2 (40:58):
Good, right, I mean yeah, that's it's that was just
a really poor perspective and outlook on things, and just
to really it just shows you, like that's just she
doesn't have a good relationship with like no like nutrition,
diet and exercise probably like maybe even her own body.
Like that's just what I see working with clients with
(41:20):
that and.
Speaker 1 (41:21):
This type of mindset would be the type to go
to a makeup artist on Instagram and purchase one of
their GLP ones.
Speaker 3 (41:28):
Yeah right, this is.
Speaker 1 (41:31):
It's not happening fast enough. There must be something wrong
with me. Oh look at her click flow link in
my bio. That is what's happening. Okay, you don't have
a fucking problem. You have an actual mindset issues. You
have a mindset problem.
Speaker 3 (41:50):
I mean that's good news. I mean you can change.
Speaker 1 (41:52):
Yeah, you need to change your habits and behaviors and
your thought process around fat loss. You don't need to
microdose a fucking GLP one. Okay.
Speaker 2 (41:59):
So you know, I was I was talking with somebody
on the phone today that she did a challenge with
me back over last year, and she was talking about
the pressure she is feeling to get on a GLP one.
She's like, everybody is on one that's around me, and
it's just like I feel like I'm.
Speaker 1 (42:17):
I'm hearing that too.
Speaker 2 (42:18):
I feel like I'm the weird one or something like
that because of I'm not, you know, I'm the only
one not taking one. And she's like, people are telling me, like,
my ideal weight should be like one hundred and twenty pounds,
and here's this about this woman's one hundred and thirty
five pounds. My god, she's lost seventeen she's lost she's
lost seven pounds in our challenge and then ten pounds
on her own. So she's lost seventeen pounds this year.
Speaker 1 (42:39):
Fucking amazing.
Speaker 2 (42:40):
So one thirty five and people are still trying to
get her to nurse practitioners, is what she told me,
are trying to get her to take the GLP one
like she doesn't need it, she doesn't qualify, she doesn't
need it, and she doesn't want.
Speaker 1 (42:53):
To understand the DLP one pushers. I don't like honestly,
why would you want to take something if you didn't
have to? That's just my guess. Like, if you know,
if I knew I had a disease right and I
was struggling my entire fucking life and I had this
thing that would help me, yeah, fuck yeah, I'm stoked.
But if I know that I'm kind of the problem,
you know, I know that I could change my habits
(43:13):
and behaviors or I've done that right and I could
do it again. Why would I want to take something
like that that is a lifetime disease management medication is
beyond me. And I would only do that if I
was fucked up in the head, and that would have
been me ten years ago. A million percent, because it
still triggers me. It still triggers me. I can I
(43:35):
can relate to everyone that's like, oh my god, like this,
you know, because everyone you is it. They're flashing like
I'm doing it, And most of them they're flashing. They're
doing it. They're flashing it with their fucking six pack,
saying that they just want to lose that last ten pounds.
That's what I see, because the people that are actually
using it for legitimate reasons don't flash it around like
it's a fucking party trick that, you know what I mean,
(43:57):
Like they're using it and going to their dogs because
they needed it, and it's it's there, you know. They
don't need to fucking make reels about it. I don't know.
M hm.
Speaker 2 (44:07):
No, it's not. Yeah, we we we understand what it's
what it's like, you know, and and the pressure that
people feel to do things a certain way, look a
certain way, lose weight a certain way. We get it.
We get it. It's this is why it is so
important to really change your mindset and have a healthy
(44:28):
relationship with diet and exercise and look at things instead
of like exercises for fat loss and for weight loss. No,
it's not you know and separate the two and have
performance based goals, and you know, look at all the
awesome things that your body can do for you, rather
than just focusing on what it can't do and what
it's not and how small you want to make it.
Speaker 3 (44:48):
Mm hmm yeah, yep for sure.
Speaker 2 (44:53):
Going back to like the exercise we weekly thing too,
we started talking about the strength training too, but the
general recommendation for strength training too. So this is three
hundred minutes or one hundred and fifty minutes of modern
intensity exercise. That's cardio, right, so doing things like that,
so that and then it's also two strength training resistance
(45:16):
training sessions a week is what the recommendation is. So
that's no matter if you get ten thousand steps per
day from your job, from your lifestyle or not. Everybody
should be doing those things and striving to do those things.
Speaker 1 (45:29):
And don't give me the oh my god, do I
need to do more? I feel so defeated.
Speaker 3 (45:35):
Do more in terms of what like steps or more?
Speaker 1 (45:37):
Yeah, like you like, Oh that means I need to
do more than I'm doing at work. I'm so tired.
Speaker 2 (45:43):
Yeahah. So it is ironic too when somebody tells us
that they're tired and they have no energy to work
out because they are so tired from their job. It's like, actually,
that's a really good reason why you should be exercised.
Speaker 1 (45:58):
That's actually telling you something, that actually is telling you
that you're not getting enough exercise.
Speaker 2 (46:02):
Right. An exercise is one of those things that like
literally gives you energy. Like first, when you first start
doing it, you're going to be wore out, and because
you're it's your body body's not used to it. But
once your body starts adapting, you'll get rewarded by improved
energy levels, more stable energy throughout the day. You won't
feel like after a long shift.
Speaker 1 (46:22):
That work are not tired. Active people are not tired
throughout the day.
Speaker 2 (46:26):
Right, That's very true.
Speaker 1 (46:27):
I know. I know for me that I have a
lot of energy throughout the day.
Speaker 3 (46:31):
I gain mentally, emotionally drained, but not fixed that.
Speaker 1 (46:34):
Yeah, exactly, I could. I can go for fucking days.
I could. I could probably do more than twenty thousand
steps a day. And that's you know what I'm saying,
just just being an active person and not be tired. Yeah,
I mean I did that. I did that, and you know,
you do get tired. At night when you're supposed to.
But it's not like I want to take that three
o'clock bonk nap ever I used to when I wasn't
(46:56):
properly fueling myself and barely exercising.
Speaker 2 (46:59):
But if you have a physically intensive job or just
a highly active job and you're tired from that job,
we get it. We've we've been in those jobs. But
that is exactly why you need to be intentionally exercising. Yeah,
and also, like we think about it from like a
body perspective, like doing the same things every day at
(47:20):
your job, how that's actually really hard on your body.
Overuse occurs, things like arthritis happen, injuries happen from you know,
making making the same movements every single day, the same
way you twist your body every single day. Right.
Speaker 3 (47:35):
That is also another reason why it is.
Speaker 2 (47:36):
Really really fucking important to exercise outside of your day
to day life, because you need to be strengthening your
body and using your body in ways that you're not
every single day at work. It's injury. That's like crucial
for injury prevention is having a strong body, strengthening your
body twice two to three times a week, no matter
(47:57):
how physically intensive. Your job is. I don't care if
you're working construction, if you yeah, are digging fucking ditches, whatever,
whatever it might be, you still need to be strengthening
your body, right totally.
Speaker 1 (48:10):
Take Mike for example, who is a mover.
Speaker 3 (48:13):
Yeah, yeah, right, you know what I'm saying.
Speaker 1 (48:15):
He was string training and you know he has not continued,
but he was a lot. You know, he didn't get
as many let's say, kinks in his neck or back
when he was doing that. But he's still active outside
of like he moves all day, but then he'll come
to come home and mow the lawn and do all
kinds of shit. He's rarely like sitting down you see him,
(48:36):
except for that, you know, his fucking six thirty news
and all that shit. But yeah, that's honestly the perfect
examples for me.
Speaker 2 (48:45):
Yeah, no, that's a great example. Yeah, and how that
made his made him perform better at his job and
felt better oh yeah, uh huh, injured less.
Speaker 1 (48:54):
Yeah.
Speaker 2 (48:54):
The reality is like, yeah, awesome, we have active jobs, fantastic,
but that you know, just for health perspective, feeling good perspective,
it's still important to strengthen your body and strengths in
your heart.
Speaker 1 (49:06):
Yep, I'm talking.
Speaker 2 (49:07):
About longevity, health, day to day life, energy levels, blood pressure,
cholesterol and resistance, all of that stuff.
Speaker 1 (49:18):
It's important for that.
Speaker 2 (49:21):
For sure. Anything else we want to talk about here today.
Speaker 3 (49:24):
Nerd M.
Speaker 1 (49:28):
Nothing I can think of that?
Speaker 2 (49:30):
No, well, going on this weekend? Anything good?
Speaker 1 (49:33):
I've got No, I can't think of anything right this moment. No, Okay,
I've been having such busy weeks that I just literally
just the weekend is just catching up and doing laundry
and all about fun ship, you know, and yeah, go
for my run on Sunday with Mandy and all that stuff.
Speaker 2 (49:50):
Yeah. I've been loving your runs, keeping up with you.
Speaker 3 (49:53):
M hm yeah, oh yeah. It looks like the Folia
is right now in main.
Speaker 1 (49:58):
It's amazing and huh peak right now? Yeah?
Speaker 2 (50:01):
Good good, Yes, okay, we'll shoot, we'll cut it up
early then yeah, all right, I'll yeah ten minutes. You
get ten minutes of your day back. Oh my god.
Speaker 1 (50:14):
Yes, all right, you guys, have a great weekend.
Speaker 2 (50:17):
Bye bye.
Speaker 1 (50:22):
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 cutthecrappod 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.
Welcome to Cut the Crap with Beth and Map, the
world's number one no bullshit health and fitness podcast.
Speaker 2 (00:09):
Are you ready to cut the crap with your diet
and exercise, get strongest fuck, and build a healthy relationship
with food. Then you've come to the right place.
Speaker 1 (00:16):
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(00:36):
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Speaker 2 (00:46):
We believe that fitness is for everyone, so this is
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Speaker 3 (00:58):
Nerdle It's up, we do it. We've just some breath
work to start here.
Speaker 1 (01:03):
Just take you know, I seriously need to.
Speaker 3 (01:07):
Well, this is our.
Speaker 2 (01:08):
This is our one hour of calm right now, nerdle,
so we can take a quick deep breath here together
and maybe everybody that's listening.
Speaker 1 (01:15):
Noyes, nos day bitches. It's like, you know, I don't
do really all right. I don't do really well when
I don't have a moment to breathe. And I'm talking
about like thirty minutes between things right just to fucking
collect myself. I can't stand being frazzled and having like
(01:38):
a schedule that is back to back like that stresses
me out. And that's what it's been like because I've
had to fit things in. There's like so much moving
parts and a lot of things going on, and the
speaking engagement thing that I've been working on is like
taking up a lot of my time and I'm at
the end of it and I'm about to record it,
right and so yeah, just and then now it's like, okay,
(02:02):
I need an hour or more to have nothing happening,
no one fucking bothering me, nothing going on. And so
that is where I'm at right now. So it's all good.
Everything's good. It's just it's been very.
Speaker 2 (02:17):
Right now at least, but it's not the same.
Speaker 1 (02:19):
No, I yeah, and I've got four thousand steps, you know, and.
Speaker 2 (02:24):
That's low for you.
Speaker 1 (02:26):
It is very low for me. Yeah, for one o'clock
in the afternoon.
Speaker 3 (02:30):
Yeah, exactly.
Speaker 2 (02:31):
Yeah. Uh.
Speaker 3 (02:33):
Do you have a what's your what's your step goal?
Speaker 1 (02:35):
Right now?
Speaker 3 (02:36):
I know it was reduced as you got out of
the deficit.
Speaker 1 (02:38):
It's on workout days ten to twelve thousand, okay, nice,
and then on non workout days twelve to fifteen.
Speaker 3 (02:45):
Sure, okay, dope, yeah, dope, And it's not that bad.
Speaker 2 (02:49):
We'll be I think we're gonna be talking about that
kind of today. But before we get into that, let's
kind of just catch up a little bit more here. Yeah,
how how are things going with your your fitness right now?
Speaker 1 (03:02):
Well, I PRD my hack squat and I parted on
the leg press, so that's cool. Yeah, I actually made
I put a video out of so I was every
week except for last week, I have been able to.
Like the first week, I just did the weight of
the machine, which is one hundred and five pounds, okay,
(03:22):
and that was fucking brutal. The week after that, I
added two point five pounds on each side. Did that.
The week after I kept that okay, and then this
last week, which is the fourth week, which is where
she really wanted us to push it. She's like, I
want you to add just add weight a small amount, right,
And so I added five on each side, and then
(03:44):
of course it's the rest pause. So that was that
totaled how much? What is one hundred and six plus
ten one hundred and seventeen? So I did one hundred
and seventeen or one hundred and sixteen. What is that?
I got a little on the uh the hack squat,
and then I did because I had to do the
(04:04):
failure and then I had to rest pause for thirty
seconds and do as many as I could. So I
went to thirteen and I was able to do six
more nice, Right, So that's fucking that's that's pretty fucking awesome.
And that goes to show you, actually, to be honest,
like I'm improving on that machine. I think fairly.
Speaker 3 (04:23):
Quickly good fitness.
Speaker 2 (04:24):
That you were able to recover that quickly and bust
out another quick set like that.
Speaker 1 (04:28):
Yeah, and then also that I'm I'm adding weight on
it quickly, and I think that's because also this is
a specific body part that I've not worked like this.
Speaker 3 (04:37):
Also, Okay, the quad focused like that.
Speaker 1 (04:39):
Yes, Like I've never had access to a hack squat machine.
Speaker 2 (04:42):
Yeah, yeah, I don't have a hack squad my main
gym I go to. But but the plant of fitnesses
that I go to, they all have one. But yeah,
there much.
Speaker 1 (04:51):
It's legit, pure fucking quats. Yeah, absolutely, And so like
you can really isolate those fuckers on this.
Speaker 2 (04:58):
Have you? So? Actually there's actually so I know a
lot of people don't have hack squat machines.
Speaker 3 (05:05):
Have you ever heard of a barbell hack squat.
Speaker 1 (05:09):
Like a sissy squad? Almost?
Speaker 2 (05:11):
No, No, it's not quite no. So yeah, it's kind
of essentially like a reverse deadlift. So it's like you're deadlifting,
but instead of a deadlift, you're starting with the weight
in front of you off the floor. You the barbell
hack squat, you're starting with the barbell behind you and
you're and you're kind of doing a deadlift in that way.
So that's a that's a barbell hack squat. And where
(05:31):
I was going with this is I actually came across
an old video of me doing that movement. Wow, And yeah,
I used to do it all the time because I
used to have hack squats in my programming. So for
anybody out there that it's kind of it's more it's
not technical, but it's it's a kind of it's the
least less commonly known. Yeah, but it will blow it
(05:52):
will blow you up, blow your legs up too, Yeah,
for sure.
Speaker 3 (05:57):
So I just wanted to throw.
Speaker 2 (05:58):
That out there that uh, that exercise exists, and it's
a it's a fun one too, but nothing nothing in
places the good old classic.
Speaker 1 (06:06):
Hack squat machine, right. Yeah.
Speaker 3 (06:09):
And then the brutality of it, I should.
Speaker 1 (06:12):
Say, so brutal, it's it's it's very humbling. Honestly. Anybody
that I see that can that's that packs the plates
on there, I'm like, wow, your your your fucking quads
are insane, dude. I mean like I wouldn't want to
have a watermelon in between those legs. And then on
the leg press, I did four hundred and seven times
(06:35):
ten to failure. That was my failure was four oh
seven by ten and then I added five.
Speaker 2 (06:40):
Okay, nice, So yeah, working it, working at building, Yeah.
Speaker 1 (06:44):
I feel fucking strong. That's my goal. Honestly, My goal
is my my quads and my my adults. Those are
those are my focus. Yeah, and I guess some core
app but that's I we do, like the only thing
we do is like the cable crunches and oh my god,
(07:05):
what is the other one? I just did it? It's brutal.
Oh gar hammers Mmm?
Speaker 2 (07:11):
Okay.
Speaker 3 (07:12):
Yeah, So you don't do a lot of intentional like
direct core work, right.
Speaker 1 (07:16):
No, whether that's the only core work because those are
actual ab builders, like if you because you know, you
can build your abs like it like your muscles, right yeah. Anyway,
so if you're focusing like planks and kind of stuff,
is not going to necessarily like give you that six.
Speaker 3 (07:33):
Pack strength and strength core right strength.
Speaker 1 (07:39):
When you're doing cable crunches, you're actually working those core muscles.
So those are the ones you're going to be building,
right because you're adding weight to the machine. There's weight
to that cable hm. And then gar hammers are really
just isolating your core. I can't even explain how to
do them. You google it because it's it's almost like
(08:03):
a oh god, it's like a hollow body hold.
Speaker 2 (08:07):
But you're done one. I'm actually going to google it
right now.
Speaker 1 (08:09):
You're on a bench, okay, bar.
Speaker 3 (08:11):
Hammer raise, yeah, okay, okay.
Speaker 1 (08:14):
And it's really bringing your knees to your chest very
slowly then going down really slowly, so you're just your
core is just isolated. The whole entire time, This whole
entire year she had those programmed. I was there were
always like eight to ten. I could never get to ten.
They were so hard, like I could barely breathe at eight.
(08:37):
Now she has them at twelve to fifteen, and I
can actually get twelve to fifteen. That's just a recent occurrence.
Like before, it took me a very long time to
get past eight with these.
Speaker 2 (08:50):
Yeah, it takes time.
Speaker 1 (08:52):
Anybody look up the gar hammer and if you're interested,
try it out.
Speaker 3 (08:56):
It's yeah, so.
Speaker 2 (08:57):
Done something similar to that before. I didn't know that
was the name of it. But that's it.
Speaker 1 (09:00):
All humble the fuck out of you. It's new to
me with Kelly's programming.
Speaker 2 (09:04):
Got it, Got it, I've done. I mean you're essentially
so you're are you doing it on the bench, so yeah,
you're supporting yourself with your arms behind your back and
then essentially doing like a leg razor leg extension.
Speaker 1 (09:15):
I do it kind of like an like an incline, right,
and I do it in those things where you can
hold back. They have different machines that plant fitness probably
in the ab section. And I just do it by
holding back and I bring my legs up and then
I slowly bring them down. It's almost like a I
can't Yeah, the queues aren't there today, you know.
Speaker 2 (09:37):
Yeah it's tough. Yeah, I I did uh the ab
wheel yesterday. I did a couple of sets yesterday with
with Riker and so brutal. I forgot like how how
hard those are? Very that can be a very humbling too.
That so that talk about like a good way to
build up course strength is the yeah classic ab wheel.
Speaker 3 (09:58):
Not gonna lie my My abs are a little sword today.
Speaker 1 (10:00):
Oh I bet.
Speaker 2 (10:02):
There's there's nothing that's made my abs more sore recently
than doing those Z presses that I do, the over
the bar bell overhead press but on the floor, Like.
Speaker 1 (10:14):
Yeah, oh wow, yeah, because that's a lot of bracing
your core right there to get that bar up.
Speaker 2 (10:18):
Yeah, my abs have been so sore after doing those,
which to bring up to the point like you don't
need to do a lot of direct corror exercises. And
I think that's something people get wrong, is if if
you're lifting heavy and you're doing compound movements. You're you're
going to and you're you're really challenging yourself. You're going
to be working your core and getting a good core
(10:40):
work doing those things, squatting, overhead pressing, deadlifting and benching,
things like that.
Speaker 1 (10:47):
Rowing. Yeah.
Speaker 3 (10:49):
Yeah, cool, So it sounds like you're you're crushing it.
Speaker 1 (10:52):
You're getting strong, Yeah, getting strong, feeling good, failing It
feels really good to be you because I wasn't fueled
for so long in the gym, right, and you're just
skating by and now it's like, wow, I can really
fucking I'm really taking advantage of this, you know, the
food and really yeah and really yeah mm hmmm. It's
(11:14):
like when you're doing it's like doing it more with intention.
Now it's like I got all you know, I'm eating
all these bananas and all this. This is fucking fueling me. Right.
She's like, make sure you get enough before your workout
because that's going to you got to put the energy
in there. Yeah, and to think about it like that
is so fucking cool. Like your food is your fuel,
like you talk about that all the time.
Speaker 2 (11:32):
Yep. Yeah. Food. Food is absolutely fuel and food is
not just fuel too, right. That's because that's that's one
of those things that can be People look at it
just very like, oh, food is just like food isn't
just a fuel.
Speaker 3 (11:45):
But yes, in the context of like.
Speaker 1 (11:47):
Feeling good performance wise performance.
Speaker 3 (11:49):
And feeling just feeling good in our body.
Speaker 2 (11:51):
Food, food is absolutely fuel, but it can also be
social and enjoyment and things like that. But oh yeah, yeah,
So a well said body is a is a well
performing body, well oiled machine.
Speaker 1 (12:03):
That's right.
Speaker 2 (12:04):
Yeah. I am one of my fifth that Strong clients.
She's in my group coaching Aaron. She's prepping for a
marathon right now, and she's working with a running coach
on her marathon plan, and she's doing strength training with me,
and I helped her through some nutrition stuff. So the
last two weeks on her long runs, she tweaked her
(12:26):
her fueling and gave her more carbs and she's like
loving her how how good her runs are feeling because
she's she's better fed now, you know. Yeah, So like
she's running, she ran twenty miles and she's like, this
is the best I've ever like I've ever felt. And
she's like, I've never completed a twenty miles or as
part of my marathon training. So this is the first time,
like because I'm properly fueled, people really underestimate like what
(12:48):
food does for you and how it can really make
it help you take it to the next level and
your performance goals Jim, whatever it might be. But also
just like how you're feeling throughout the day.
Speaker 1 (12:59):
Yeah, yeah, and the when you mentioned like the running
and all that stuff. It really it grinds my gears
and I don't know if it makes me mad more
than just frustrated of the amount of people that are
are are long distance runners and they ask about like
losing fat while being a long distance runner. You know,
it's like those are two competing goals. Okay, so your
(13:24):
client long distance runner training for a marathon doing long runs,
imagine doing a long run and a calorie deficit consistently.
Mind you, I would not be right that you don't
understand like the toll the stress that you're putting on
your body alone.
Speaker 3 (13:41):
Right, correct, And that's where injuries come.
Speaker 1 (13:44):
From, That's where yeah, exactly, Yeah, And you're not.
Speaker 3 (13:47):
Going to You're just not going to fucking enjoy it
like this here, you're.
Speaker 1 (13:51):
Going to you're shating hunger by the way too, and
so it's going to be really hard to be like,
oh my god, I'm in this deficit, but I'm so
hungry because you just ran fucking twenty miles.
Speaker 3 (14:00):
Because running makes you hungry, or.
Speaker 1 (14:02):
As it is, it does, it does.
Speaker 2 (14:04):
Like my like my appetite is fucking stupid. Yeah, yeah, yeah, no,
that's a very good point, Like you.
Speaker 1 (14:12):
Say, what would you say to someone like that? I was,
you know, I'm like, you could do it one or
two ways. Tone down the running. Don't don't sign up
for a marathon, right, and.
Speaker 2 (14:23):
Don't don't Yeah, don't sign up for a marathon with
the intention of like I'm gonna use that to help
me lose fat. Like that's like, what do you don't please, Like,
don't do that to your body.
Speaker 3 (14:30):
Like there's a saying in running that says it's respect
the distance.
Speaker 2 (14:35):
Yeah, right, respect the distance, and so respect the sport resport,
respect this really hard thing that you're asking your body
to do and that you're putting your body through, and
in that same regard, respect your fucking body. Right, Like,
being in a calorie deficit and training for half marathon
even is not a good idea because of how hard
it is on your body. They're two competing goals for sure. Actually,
(14:58):
I'm gonna mentioned my client Anna here. We just started
marathon prep together and she's lost I think she said
like either six or seven pounds in the first few
weeks of marathon prep. So I was like, Okay, well,
let's we don't want that. She doesn't want that either,
but she's like it's a nice benefit, nice side effect.
(15:18):
Like yeah, sure, I get it, but like that's not
our goal. So where I'm going with this is like,
we're gonna we have to be more intentional with fueling
our body now to make sure it's getting She's getting
enough because she knows she's like being in a deficit
during marathon training isn't going to be good for her performance. No, Yeah,
now she's going to be more intentional with hitting her
calorie goals, increasing her calories and things like that.
Speaker 1 (15:41):
You really do have to be intentional, And I see
doc List talking about that all the time. When she's training,
she tries she that's when she starts tracking her carbs
and stuff, and she really pays attention to that because
she wants to make sure that she's fueling enough.
Speaker 2 (15:51):
So that's where a good example of like how tracking
can be really beneficial, and it's not just for weight loss.
It's like to make sure that you're eating enough. I
did that last year to make sure I remember.
Speaker 1 (16:01):
Yeah, I remember that. Yeah.
Speaker 2 (16:02):
One of the because I was losing weight is like
I don't want to lose weight. How many calories am
I eating right now?
Speaker 1 (16:06):
Well?
Speaker 2 (16:07):
I figured I was eating about four thousand calories. I
was like, fuck, gotta eat more.
Speaker 3 (16:11):
Yeah, so yeah, m hm for sure, dude.
Speaker 2 (16:17):
So I did a twenty one long, twenty one mile
long run over the weekend.
Speaker 1 (16:21):
Wow, is that your longest.
Speaker 2 (16:23):
The longest I've done. Yeah, longest I've done. And I
did it in the elements. It was raining the entire
time and that was, oh my god, miserable, miserable. Brew
it all so much harder doing that and the whole
time last thing, it was like they just did the
Moab two forty.
Speaker 1 (16:44):
I'm such a little baby bitch right now.
Speaker 2 (16:48):
Exactly who the fuck am I complaining about shaping when
these guys that's like their entire body is dead.
Speaker 1 (16:54):
That's hilarious, right, Oh that's funny.
Speaker 3 (16:57):
But yeah, that it was. It was so hard, but
you did it? Yeah, I did it.
Speaker 2 (17:02):
It was, and it was physically hard, like my body
wasn't Like it wasn't hard on my body, Like, no,
it wasn't. It was hard on my body, but it
wasn't like my legs that were wanting me to stop,
it make me scream to stop. It was just how
miserable it was.
Speaker 1 (17:16):
Yeah, you know that was a mental run for sure.
Speaker 2 (17:18):
Probably it was a mental run. So the fact that
I did that in a twenty one miles, like that's
what we talked about with like that mental resiliency and
why we do hard things. Could I have just moved
my long run to Saturday when it was eighty degrees
and sunny, Yeah, I could have done that, But why Yeah,
you know what, I'm not running. I'm not training for
an ultra marathon to be fucking comfortable, right, Like, I
(17:39):
want to simulate that as much as possible.
Speaker 1 (17:41):
The race that you're going to do could be just
exactly what you ran in that twenty one miles. You
have to be ready to race in anything.
Speaker 2 (17:47):
Yeah, it's December. It's the first week of December, December
seventh or December sixth in Ohio. It could be rain
and light, it be ice, it could be snow. It
could be fucking sixty degrees, who knows, right, So we
got to train for all those elements. But yeah, that
was very rewarding to do that really hard thing because yeah,
that was that was one of those runs that's a
(18:09):
character builder.
Speaker 1 (18:10):
So now I'm fucking proud of yourself moment, Matt.
Speaker 2 (18:12):
Yeah, thank you.
Speaker 1 (18:13):
Yeah, yeah, I'm probaby put in.
Speaker 3 (18:15):
That cookie jar, right, yeah, yes, yeah.
Speaker 2 (18:18):
And so now now I'm ready, Like I know, when
I get to that situation again, and when I get
to the point where like I really have a hard
fucking thing in my race or whatever, Oh I've done
this before. Yeah, I've done this. I know I can
do it, so yep, for sure. But now I'm on
a nice little d load week this week, which nice.
(18:38):
I haven't even ran yet this week, No, let's say Wednesday,
So I'm gonna I'm gonna run tomorrow. I'm gonna run
tomorrow and then Friday probably and then probably Sunday, like
four miles each day, so.
Speaker 3 (18:51):
Yeah, my body's ready for it.
Speaker 2 (18:54):
I've done one hundred and twenty miles over the past
less than a month, so yeah, ready for it. Fucking amazing,
nice little impromptu deload week in the gin for me too,
only only getting one strength training uh workout in this week,
and I got it in last night was Riker. We
did upper body. Nice was about training lower body because
(19:15):
my body is Yeah.
Speaker 1 (19:16):
I bet oh my gosh one is uh your buddy's
wedding Sunday Saturday?
Speaker 2 (19:25):
Yes, this Saturday really pumped. We were doing the dress
rehearsal tomorrow.
Speaker 1 (19:31):
Nice yep.
Speaker 2 (19:32):
So I'm driving there tomorrow morning, staying staying Thursday, Friday, Saturday,
and coming home. I'm still working on the speech, but
I'm it's it's a it's good. It's just a it's
gonna be your emotional time. This is my best friend
of thirty Yeah, you know, I know right, I'm honored
(19:52):
to be officiating.
Speaker 1 (19:54):
So yeah, that's so cool.
Speaker 2 (19:56):
Yeah, totally ready to do it.
Speaker 1 (20:00):
Mm hmmm.
Speaker 2 (20:01):
Families coming to mom and dad are going, Sarah's coming
with me, Nice, Breker's gonna come up with my mom
and dad on Friday.
Speaker 1 (20:06):
So yeah, yeah, it's be amazing, absolutely all right.
Speaker 2 (20:15):
I just got my new cured shipment.
Speaker 1 (20:16):
By the way, did I did not get that yet?
Speaker 2 (20:19):
Yeah? I was really surprised, but because it came in
a different sized box. There's a smaller same same stuff.
But I've got got my new uh shipment of flow. Really,
I just can't talk enough about flow. Just fucking love
my peach, my peach pineapple I took. I've been taking
them on my long runs to help me stay focused.
(20:40):
I really do feel like they really helped me on
those long runs.
Speaker 1 (20:43):
Yeah. Nice, Yeah, totally like I like my serenity gummies.
We're the opposite right now. I'm I'm, I'm. Those are
helping me wind down from my busy days, you know.
Speaker 2 (20:53):
M Yeah, for sure, differently.
Speaker 1 (20:58):
Serenity gummies.
Speaker 2 (20:59):
There you go. Yeah, awesome, I love it. So, yeah,
you already to get into it? Yeah, I got some
things that we are to say. I know, and this
is I think more so like something you've been talking
about recently. So you want to kick it off.
Speaker 1 (21:13):
Sure, so I want to get into I think. Let
me find the question. This was an anonymous Q and A.
And just from this anonymous Q and A, I didn't
really say much, but the d ms that I got
were very catastrophic. Like they were, they were catastrophizing my answer. Okay,
so let me let me get to the question first. Okay,
(21:35):
God I have so many fucking screenshots. Yesterday was what day? Tuesday? Yep, okay,
give me a second, guys.
Speaker 2 (21:44):
It was about the overall activity levels with the job, right,
like somebody she had.
Speaker 1 (21:54):
Oh man, okay, this I can't find it. This person
had a busy job. She's got ten thousand steps a day.
And she was like, does that count towards my cardio?
Got and I okay, right, And I was like, no,
that counts towards your neat, your non exercise activity thermogenesis, right,
(22:15):
your overall total daily energy expenditure. It's part of you know,
like your movement throughout the day in which we all
tell everybody to do, right, increase your overall daily movement.
That's what she was doing at her job. And my
DMS were, what do you mean I need to get
ten thousand steps on top of my steps from work?
I need to do more than what I'm doing at work? What?
Speaker 2 (22:40):
So they said, I need to get ten thousand steps
on top of the ten thousand I'm doing.
Speaker 1 (22:43):
Yeah, so does that mean I need to get ten
thousand on top of the ten thousand because I said,
that's not your cardio And so what people are doing
and this is after I explained everything, I was getting
this in my DMS as well as they think that
they're ten thousand steps a day at their job is
enough exercise that they shouldn't have to do anything else.
Speaker 3 (23:05):
Okay, understood, you got that.
Speaker 1 (23:08):
And what people are missing is is that we are
not supposed to be sedentary people. We were not meant
to be sitting. Okay, that's that's number one. And so
if you have an active job, that's great. That's that
means you have a higher overall daily energy expenditure. Your
need is pretty high. You don't necessarily need to make
sure you need to get another ten thousand steps, right,
(23:30):
but you need to get in planned exercise, Okay, some
cardiovascular work or you can go maybe on a thirty
minute fast paced walk, because when you're getting ten thousand
steps throughout the day, you're just walking around, you're sitting,
you're walking, you're sitting. You're not getting movement that is
like a cardiovascular, straight timed movement.
Speaker 2 (23:52):
It needs to be elevating your You're.
Speaker 1 (23:54):
You're just fucking walking. Unfortunately, Yes, you're not stressing your body.
You're just living your fucking wife, right.
Speaker 3 (24:02):
And we should not stressing your body.
Speaker 2 (24:04):
Yes, working on your feet is stressing your body, but
not in the way that intentional exercise, Like you're.
Speaker 1 (24:09):
Not building bone mass and muscle moving throughout the day
like as a waitress or a teacher or a nurse. Okay,
I've been a waitress. I got astronomical amounts of steps,
but I still made sure to get exercise, like I
was I hyped and I wasn't really into string training
back then. But I did do other things now outside
(24:31):
of my job. And that's what people need to understand
that your job is just your active job. You need
to focus on your cardiovascular health outside of your job.
Speaker 2 (24:43):
Yeah, it's literally neat, Like you said, non exercise activity
thermal genders very very important. We've made entire episodes.
Speaker 1 (24:51):
You are you are doing like more than others with
getting that high neat.
Speaker 2 (24:56):
Yes, that's like that's commendable fu Yeah, like it's aw. Yeah,
that's a really good place.
Speaker 1 (25:02):
Means you don't have to do that much extra. You
don't have to necessarily be like, oh god, I got
to make sure I get this amount of steps. No,
but you you should go on a like elliptical ride
for a little bit, maybe even ten fucking minutes and
do some strength training, right, you need that planned exercise,
not to mention that's going to help your mental health.
At the same time, you're exhausted and tired from your
(25:22):
job because yeah, you're moving around, but you're also mentally
tired because you're never taking time for yourself.
Speaker 2 (25:27):
And then you're coming home and sitting or.
Speaker 1 (25:30):
Watching TV for fucking eight hours.
Speaker 2 (25:32):
You know, maybe they're not sitting, but maybe they're running
kids around and doing errands and shores and like they're
on their feet. Yeah, so that's even more important, or
even more than a reason why you need to be
carving out ten or twenty minutes right, potential exercise, And
that's the thing is that doesn't take much too now.
Speaker 3 (25:48):
But also, like, can.
Speaker 2 (25:50):
We talk about this arbitrary ten thousand steps here really
quickly because people hear ten thousand steps and we hear
that every day, Like, where are you getting this number from? Right,
that's just the number that's thrown out there. Yeah, it
is a good goal and target for sure, and there's
definitely good health outcomes that come from having ten thousand steps,
(26:11):
but there the research doesn't support like that you have
to get ten thousand steps in fact, two thousand steps
was made a made up number by a Japanese manufacturer
back in the sixties that they made pedometers, so they
just made that number up. But it's still like something
good to strive for. But we start seeing health outcomes at.
Speaker 1 (26:33):
About seventy five hundred, six thousand and.
Speaker 2 (26:35):
Seventy five hundred. I mean, yeah, that's what the research
is showing us. That's like the almost like the sweet spot.
But also it's like just doing more too. Yeah, if
you're at two thousand steps per day, don't make it
ten thousand steps per day.
Speaker 3 (26:48):
That's another I guess probably not. That's a side.
Speaker 1 (26:52):
Yeah, we don't have to get it. Yeah, it is.
Speaker 3 (26:54):
Another episode altogether.
Speaker 1 (26:55):
We just have to think about think about that we
are living in an age where we have to be
in ten with our movement. Okay, because, like I was
talking about my stories today, I grew up in the seventies.
It's really crazy to see this evolution and I've I've
lived through this evolution of time of where I was
a very active child.
Speaker 3 (27:11):
Yeah, baby, so I feel like it's probably pretty similar.
Speaker 1 (27:14):
You know. It's like we had no computers, there was
no phones, like I none of that shit, like, none
of that shit. We had fucking antennas on our TV,
so nobody was inside, right we we were outside, skating, biking.
You know. My parents were always fucking moving. My mom
was either cleaning, cooking, my dad was outside mowing the lawn,
just fucking busy all the time. I don't ever remember
(27:36):
them sitting. And that's just the transition of life. As
the computers came and the phones, we are sitting more.
And also the evolution of our food. Okay, we are
like my parents, my mother. We never went out to
eat barely, Like going out to you was a fucking treat.
I don't know if anybody remembers this back in the day,
(27:57):
but if you went out to eat, it was actually
a treat. Now it's a fucking regular occurrence, okay, And
it's weird to see that that that's been normalized. Is
that all we do is go out to eat, and
we don't really make our meals at home. We have
crazy ass snacks. That's like a fucking arcade in Walmart.
Our environment is not setting us up for success, do
(28:20):
you know what I'm saying?
Speaker 3 (28:21):
Our food environment, our social what.
Speaker 1 (28:24):
All that is where eating less and moving more legitimately
that's what we're doing, and it's you could see it
if you live through it. And I have to now
like be intentional of course with my movement and make
sure that I focus on that or I you know,
like everybody else wouldn't get much.
Speaker 2 (28:42):
Yeah, we have to be very very intentional. Happen overnight.
Speaker 1 (28:46):
It's important to me. My dad died at forty five
with heart issues, blood cloud to the lung. I had
triple bypass surgery and died from actually complications from the surgery.
So it's like, I need to make sure that I'm
here from my son. My heart needs to be healthy,
do you know what I mean.
Speaker 2 (29:02):
Yeah, So let's talk about that because if you're just
doing ten thousand steps per day, while that's great for
like all cause mortality and and things like that, and
in general, like you're just being more active person, which
leads to better health outcomes, but that does not fulfill
our the requirements, right, which for for cardio and for
(29:25):
for for overall health. So let's talk maybe we we
dive into that a little bit, because I know you
started talking about that in your stories too, right.
Speaker 1 (29:33):
Yeah, Yeah, Well, I want to touch on the fact
that was it a fuck? I had a brain fart
like okay, well in the mirror. Yeah.
Speaker 2 (29:45):
The meantime, we could talk about uh why why it's
important to move your like, move with intention outside of
your day to day life and work for uh like,
for overall health, for our heart health. Okay, we our heart,
our organ it's a muscle and we need to work it.
And the American Heart Association recommends one hundred and fifty
(30:07):
one five zero minutes of moderate intensity exercise a week.
Speaker 1 (30:11):
Or seventy five minutes vigorous.
Speaker 2 (30:14):
Vigorous activity, or a combination of both, which is I
think is like the sweet spot, Like, do a little
bit of both.
Speaker 3 (30:19):
Do some hard stuff, do some more easier recoverable stuff.
Speaker 1 (30:23):
Yeah, I remember now. I don't mean to cut you off.
What I want to say it before I forget, is
those of you that just walk at your job and
don't think you need anything else. I would like you
to get on the elliptical for ten straight minutes and
go as fast as you can and tell me how
you feel. Right. I bet, I bet, I bet that's
going to be fucking hard as hell.
Speaker 2 (30:43):
Do a little test, you.
Speaker 1 (30:44):
Know what I'm saying, because guess what I was doing.
Kelly had me doing that during my my training and
I just this is before I started doing my Sunday runs,
and I was just a walker, right, But I'm a
pretty a person, So walking for me is not really
necessarily my car It's not my cardio. It's just movement, right,
(31:05):
It's it's cardio, but it's not to the point it's
not like zone two, zone three, zone four.
Speaker 3 (31:09):
For me, it's exactly recovery, zone one.
Speaker 1 (31:11):
It's just literally, yeah, it's like whatever. And it kicked
my fucking ass. Okay, it kicked my fucking ass. And
that's when I was like, I was like, Okay, my
cardiovascular health is not actually as good as I thought
it was. Mm hmm.
Speaker 2 (31:25):
Yeah.
Speaker 1 (31:26):
So that was like, okay, you know what, Beth, you
really do need to be doing more. And that was
my like thing, like, yeah, okay, walking for me, for
me as cardiovascular was not enough.
Speaker 2 (31:37):
Right, And walking is great and it is exercise, it is,
and it is cardiovascular for for a lot of people
some people. Yeah, when when they your body will adapt
to that and you'll get to a point where walking
will no longer be sufficient enough, right.
Speaker 1 (31:51):
And I was talking about that like Let's say like
you're overweight, you want to start somewhere with movement, and
you're like, I'm gonna start with walking. Okay, walking is
prop going to be like running for you, Right, you
can maybe barely make it to the stop sign and
your heart's pounding like you you feel like you're sweating.
That's cardio, right, But you're going to get more efficient,
(32:12):
you're going to get better and you're not going to
feel like that forever. You're going to start losing fat,
you're going to get stronger, and then you're going to
get to this point where walking is going to be
so fucking easy you're barely going to break us wet.
You know what I'm saying. You're you're you're going to
have to bump that up to get it to work.
Your heart more, right, And that's why people put on
(32:33):
the weighted vests so they can increase their fucking cardiovascular
activity on their walk. And that's what we're talking.
Speaker 2 (32:41):
About, absolutely well, said nerdle Yep, nailed it. Nailed it,
hashtag crushed it. So yeah, that's you know, one hundred
and fifty minutes. And that might sound like a lot if.
Speaker 1 (32:56):
Freak, what's that a week, Matt like during like, let's
say break it down, like the smallest day.
Speaker 2 (33:01):
Yeah, it's like it's about twenty minutes a day, like
twenty two minutes a.
Speaker 1 (33:04):
Day, dude.
Speaker 2 (33:06):
Most people like, come on, we can carve out we
can find twenty minute say it.
Speaker 3 (33:11):
Anybody can find twenty minutes in their day.
Speaker 1 (33:13):
Yeah, you can. You can break that shit up. Yes,
that's ten minutes in the morning, ten minutes in the
evening to easy meeting walks.
Speaker 3 (33:20):
We've been saying that for years.
Speaker 2 (33:22):
That's probably one of the first pieces of fitness advice
I ever started giving people.
Speaker 3 (33:25):
Yes, because it would work that well.
Speaker 2 (33:27):
For me early on in my fitness journey too. Yeah,
and because it makes it like one hundred and fifty
minutes sounds unmanageable when you break it down, but then
it's like twenty minutes a day. Okay, it sounds more manageable.
But today I can't do that. But I can do
ten minutes here, I can do ten minutes there. Boom.
Twenty minutes of walking or intentional elliptical or whatever a
(33:47):
day at a lower impact is all you need to
do twenty to twenty five minutes to get that to
get there.
Speaker 1 (33:53):
I do my one vigorous it's it's it's close to
sixty to seventy five minutes and that's my rail run
on Sundays.
Speaker 2 (34:00):
The trail runs.
Speaker 1 (34:01):
Yeah yeah, and.
Speaker 3 (34:02):
You're probably zoning three zone four put Oh.
Speaker 1 (34:04):
Yeah, yeah, we're we're going fast and it's fucking fun
as hell. I love it. I mean it's I just
love trail running. Yeah, it's it's so fucking fun. Mandy
took a digger man last week. Hardcore at about it.
Speaker 2 (34:18):
We were messaging, Yeah, unless she's okay though.
Speaker 3 (34:21):
I know, yeah, that could be brutal.
Speaker 1 (34:23):
Yeah, she fell on her knee and fucking scraped your arm.
Speaker 2 (34:26):
Mm hmm. So yes, uh, maybe we should uh give
some examples of like moderate intensity exercise that way, you know,
because it's not just walking, and it should be brisk walking,
which is about two point five miles per hour for
most most people. But you can also do things like
(34:48):
literally like dancing, playing tennis, uh, riding your bike, elliptical
like you said.
Speaker 1 (34:54):
Uh yeah, StairMaster, yes, climb some hills like yeah.
Speaker 2 (34:59):
Stairs, what I a rower at a light lights to
moderate intensity mm hmmm. Swimming is a really good good
example of wine.
Speaker 1 (35:07):
Yep. So yeah, bigress would be like running, hiking, sprinting.
Speaker 2 (35:16):
Yeah, and yes your heart rate, jumping, jump rope, yeah yeah,
cycling at a higher intensity, running at a higher intensity.
Speaker 1 (35:26):
Yeah.
Speaker 2 (35:27):
Literally everything we just described for moderate, just doing it
a little bit harder.
Speaker 1 (35:32):
Yeah, exactly, yeah, exactly.
Speaker 2 (35:33):
That's the beauty of it is, Like, it's not that
it's not fucking hard.
Speaker 1 (35:38):
Escalate your walk you know.
Speaker 2 (35:39):
Yeah, you can make.
Speaker 3 (35:40):
Your walks more difficult.
Speaker 2 (35:41):
You can walk on, throw a vest on.
Speaker 1 (35:44):
This is not about fat loss, guys. This is about
your heart health, right, Okay, So I want you guys
to understand this because you get it all twisted when
we start talking about this exercise. You're like, well, how
fashould my heart go for this fat loss? And how
you know if this exercise and fat loss, you need
to separate, okay.
Speaker 3 (36:00):
Us, y'all, diet calorie deficit separate.
Speaker 1 (36:03):
Okay. You do want to make sure that your neat
So if you have if you do have a busy job,
you got one up on yourself. Okay, keep that need
up high. That's that's only going to benefit you for
fat loss, mind you. Okay, that's why we talk about
our neat all the time. I just think it's people
really don't grasp that part of it. Like your neat
(36:25):
is just your movement throughout the day, it is not
your planned exercise. But it doesn't mean it doesn't count.
It counts a lot.
Speaker 2 (36:31):
It counts a lot. It's really really really important, you know,
and for fat loss, it's actually really really fucking important.
Speaker 1 (36:37):
Yea fact, right, right, So, but you need to do
other things for the other benefits.
Speaker 2 (36:44):
And and so we're talking about exercise and not relating
it to fat loss, and so talking about how awesome.
Maybe we do a quick recap here on needs too,
because need accounts for literally almost like twenty percent of
your your energy burn if you have higher activity levels
from your day to day job and things like that,
that's fucking awesome.
Speaker 3 (37:02):
So we exercise.
Speaker 2 (37:04):
We know exercise does not burn that many calories, and
it's not super effective tool for for fat loss and
weight loss, but for health it's the most effective tool
that we have. Yeah, I'm going that's because exercises really
only accounting for what like five to ten percent of
our overall heart burned daily because we're not we're doing
we're not doing a lot of it, and our body
(37:24):
is really really resilient, and when you do something, it
wants to get better at it. You go for a
first time is going to fucking suck. Do it again,
You're gonna be a little bit better at it. Just
like when you're talking about walking. You you get better
at walking over time. You're gonna have to make it
more difficult. Maybe throw on a vest or walk on
an incline, right, because your body adapted.
Speaker 1 (37:45):
Just like when we're building muscle, we need to. If
you want to build more muscle, you got to keep
you know, stressing out your your muscles and lifting you
know how I even say this stressing your You're stressing
your muscles, stress the muscle, right, you don't just keep
doing the same weight for fucking ten years. And this
is what we're talking about.
Speaker 3 (38:05):
We've been talking about this a lot recently.
Speaker 1 (38:07):
We happened recently, we really have.
Speaker 2 (38:09):
I think it's because we're just pushing ourselves really hard
right now in I guess, so, yeah, yeah, which makes sense.
Speaker 3 (38:13):
I mean, we talk about our lives, so.
Speaker 1 (38:16):
Yeah, I'm also getting a lot of these questions. Yeah,
so maybe, I mean it's not like I really talk
I talk about this more on the podcast. I think
than anything. I've been getting a really lot of good
questions recently, and I'm getting a lot of content from
my anonymous QNAs, but they're like the one today just
(38:36):
really just first off, the way this woman was like
accusatory and getting mad at me because she lost. The
way she worded her anonymous q and A was like,
spent one hundred days tracking everything and capitalization then went
to my that went into my mouth for an average
of fifteen hundred to sixteen hundred calories a day. I
(38:58):
was way training three to four days a week. All
trackers say I should be around eighteen hundred. I lost
six pounds. Please don't say yay to six pounds. That
is ridiculous for forty days. I'm forty seven, not eighty seven.
What is going on? It's like, why are you acting
like this? Do you know what I'm saying? Like that?
That sounds like her. That sounds like a spoil little
(39:21):
baby brat. That's like being mad about half a pounds
a week and completely crushing her goals and not looking
at the fact that she did that, and she's not.
Speaker 3 (39:33):
Giving yourself credit, no.
Speaker 1 (39:35):
None, and then kind of like coming to me like
like like like why is this happening? This shouldn't be happening.
Bath kind of thing. You know. It's like, no, this
is actually fucking normal. You're actually doing it the right
way you need to.
Speaker 3 (39:49):
You're used to that diety.
Speaker 2 (39:50):
There's stuck. She still has a dieting mindset, that's what
she's still mentally dieting, even if she's not trying to.
It's a diet concept.
Speaker 1 (39:58):
It's that kind of diet mindset is going to You're
going to self sabotage yourself because you're going to be
like this is not happening fast enough. You're gonna slash
your calories, you're gonna do crazy shit and you're going
to spin your wheels and this is going to be
another cycle again.
Speaker 3 (40:10):
Yeah, for sure, you know.
Speaker 1 (40:12):
And it's like this is why I say to take
folks take measurements. Yep, none of that was discussed. That's
probably the most important, right besides everyone's like I lost
six pounds and ninety days. It's like, okay, that's a
half pound a week. What's what's the fucking problem? Like,
I don't you know what I mean? What do you
want me to tell you? Go to twelve hundred and
do twenty thousand steps a day if you want to
see the scale move. Is that something you want to do?
Speaker 3 (40:33):
Does that something fun?
Speaker 1 (40:35):
Work? You know what I'm saying?
Speaker 2 (40:36):
Yeah?
Speaker 1 (40:37):
Right anyway, Yeah, at.
Speaker 2 (40:39):
Some point we have to do things differently, We have
to think thing thing differently and rewire our brain, and
we have to break up with these fucking diet concepts
like that's.
Speaker 3 (40:45):
What those yeah bullshit is.
Speaker 2 (40:47):
It's like we're just so used to dieting that we
think that a half a pound of way loss a
week is sucks, Like that's probably sit.
Speaker 1 (40:55):
Yeah, I'm forty seven, not eighty seven. Well it looks
like you're doing pretty fucking.
Speaker 2 (40:58):
Good, right, I mean yeah, that's it's that was just
a really poor perspective and outlook on things, and just
to really it just shows you, like that's just she
doesn't have a good relationship with like no like nutrition,
diet and exercise probably like maybe even her own body.
Like that's just what I see working with clients with
(41:20):
that and.
Speaker 1 (41:21):
This type of mindset would be the type to go
to a makeup artist on Instagram and purchase one of
their GLP ones.
Speaker 3 (41:28):
Yeah right, this is.
Speaker 1 (41:31):
It's not happening fast enough. There must be something wrong
with me. Oh look at her click flow link in
my bio. That is what's happening. Okay, you don't have
a fucking problem. You have an actual mindset issues. You
have a mindset problem.
Speaker 3 (41:50):
I mean that's good news. I mean you can change.
Speaker 1 (41:52):
Yeah, you need to change your habits and behaviors and
your thought process around fat loss. You don't need to
microdose a fucking GLP one. Okay.
Speaker 2 (41:59):
So you know, I was I was talking with somebody
on the phone today that she did a challenge with
me back over last year, and she was talking about
the pressure she is feeling to get on a GLP one.
She's like, everybody is on one that's around me, and
it's just like I feel like I'm.
Speaker 1 (42:17):
I'm hearing that too.
Speaker 2 (42:18):
I feel like I'm the weird one or something like
that because of I'm not, you know, I'm the only
one not taking one. And she's like, people are telling me, like,
my ideal weight should be like one hundred and twenty pounds,
and here's this about this woman's one hundred and thirty
five pounds. My god, she's lost seventeen she's lost she's
lost seven pounds in our challenge and then ten pounds
on her own. So she's lost seventeen pounds this year.
Speaker 1 (42:39):
Fucking amazing.
Speaker 2 (42:40):
So one thirty five and people are still trying to
get her to nurse practitioners, is what she told me,
are trying to get her to take the GLP one
like she doesn't need it, she doesn't qualify, she doesn't
need it, and she doesn't want.
Speaker 1 (42:53):
To understand the DLP one pushers. I don't like honestly,
why would you want to take something if you didn't
have to? That's just my guess. Like, if you know,
if I knew I had a disease right and I
was struggling my entire fucking life and I had this
thing that would help me, yeah, fuck yeah, I'm stoked.
But if I know that I'm kind of the problem,
you know, I know that I could change my habits
(43:13):
and behaviors or I've done that right and I could
do it again. Why would I want to take something
like that that is a lifetime disease management medication is
beyond me. And I would only do that if I
was fucked up in the head, and that would have
been me ten years ago. A million percent, because it
still triggers me. It still triggers me. I can I
(43:35):
can relate to everyone that's like, oh my god, like this,
you know, because everyone you is it. They're flashing like
I'm doing it, And most of them they're flashing. They're
doing it. They're flashing it with their fucking six pack,
saying that they just want to lose that last ten pounds.
That's what I see, because the people that are actually
using it for legitimate reasons don't flash it around like
it's a fucking party trick that, you know what I mean,
(43:57):
Like they're using it and going to their dogs because
they needed it, and it's it's there, you know. They
don't need to fucking make reels about it. I don't know.
M hm.
Speaker 2 (44:07):
No, it's not. Yeah, we we we understand what it's
what it's like, you know, and and the pressure that
people feel to do things a certain way, look a
certain way, lose weight a certain way. We get it.
We get it. It's this is why it is so
important to really change your mindset and have a healthy
(44:28):
relationship with diet and exercise and look at things instead
of like exercises for fat loss and for weight loss. No,
it's not you know and separate the two and have
performance based goals, and you know, look at all the
awesome things that your body can do for you, rather
than just focusing on what it can't do and what
it's not and how small you want to make it.
Speaker 3 (44:48):
Mm hmm yeah, yep for sure.
Speaker 2 (44:53):
Going back to like the exercise we weekly thing too,
we started talking about the strength training too, but the
general recommendation for strength training too. So this is three
hundred minutes or one hundred and fifty minutes of modern
intensity exercise. That's cardio, right, so doing things like that,
so that and then it's also two strength training resistance
(45:16):
training sessions a week is what the recommendation is. So
that's no matter if you get ten thousand steps per
day from your job, from your lifestyle or not. Everybody
should be doing those things and striving to do those things.
Speaker 1 (45:29):
And don't give me the oh my god, do I
need to do more? I feel so defeated.
Speaker 3 (45:35):
Do more in terms of what like steps or more?
Speaker 1 (45:37):
Yeah, like you like, Oh that means I need to
do more than I'm doing at work. I'm so tired.
Speaker 2 (45:43):
Yeahah. So it is ironic too when somebody tells us
that they're tired and they have no energy to work
out because they are so tired from their job. It's like, actually,
that's a really good reason why you should be exercised.
Speaker 1 (45:58):
That's actually telling you something, that actually is telling you
that you're not getting enough exercise.
Speaker 2 (46:02):
Right. An exercise is one of those things that like
literally gives you energy. Like first, when you first start
doing it, you're going to be wore out, and because
you're it's your body body's not used to it. But
once your body starts adapting, you'll get rewarded by improved
energy levels, more stable energy throughout the day. You won't
feel like after a long shift.
Speaker 1 (46:22):
That work are not tired. Active people are not tired
throughout the day.
Speaker 2 (46:26):
Right, That's very true.
Speaker 1 (46:27):
I know. I know for me that I have a
lot of energy throughout the day.
Speaker 3 (46:31):
I gain mentally, emotionally drained, but not fixed that.
Speaker 1 (46:34):
Yeah, exactly, I could. I can go for fucking days.
I could. I could probably do more than twenty thousand
steps a day. And that's you know what I'm saying,
just just being an active person and not be tired. Yeah,
I mean I did that. I did that, and you know,
you do get tired. At night when you're supposed to.
But it's not like I want to take that three
o'clock bonk nap ever I used to when I wasn't
(46:56):
properly fueling myself and barely exercising.
Speaker 2 (46:59):
But if you have a physically intensive job or just
a highly active job and you're tired from that job,
we get it. We've we've been in those jobs. But
that is exactly why you need to be intentionally exercising. Yeah,
and also, like we think about it from like a
body perspective, like doing the same things every day at
(47:20):
your job, how that's actually really hard on your body.
Overuse occurs, things like arthritis happen, injuries happen from you know,
making making the same movements every single day, the same
way you twist your body every single day. Right.
Speaker 3 (47:35):
That is also another reason why it is.
Speaker 2 (47:36):
Really really fucking important to exercise outside of your day
to day life, because you need to be strengthening your
body and using your body in ways that you're not
every single day at work. It's injury. That's like crucial
for injury prevention is having a strong body, strengthening your
body twice two to three times a week, no matter
(47:57):
how physically intensive. Your job is. I don't care if
you're working construction, if you yeah, are digging fucking ditches, whatever,
whatever it might be, you still need to be strengthening
your body, right totally.
Speaker 1 (48:10):
Take Mike for example, who is a mover.
Speaker 3 (48:13):
Yeah, yeah, right, you know what I'm saying.
Speaker 1 (48:15):
He was string training and you know he has not continued,
but he was a lot. You know, he didn't get
as many let's say, kinks in his neck or back
when he was doing that. But he's still active outside
of like he moves all day, but then he'll come
to come home and mow the lawn and do all
kinds of shit. He's rarely like sitting down you see him,
(48:36):
except for that, you know, his fucking six thirty news
and all that shit. But yeah, that's honestly the perfect
examples for me.
Speaker 2 (48:45):
Yeah, no, that's a great example. Yeah, and how that
made his made him perform better at his job and
felt better oh yeah, uh huh, injured less.
Speaker 1 (48:54):
Yeah.
Speaker 2 (48:54):
The reality is like, yeah, awesome, we have active jobs, fantastic,
but that you know, just for health perspective, feeling good perspective,
it's still important to strengthen your body and strengths in
your heart.
Speaker 1 (49:06):
Yep, I'm talking.
Speaker 2 (49:07):
About longevity, health, day to day life, energy levels, blood pressure,
cholesterol and resistance, all of that stuff.
Speaker 1 (49:18):
It's important for that.
Speaker 2 (49:21):
For sure. Anything else we want to talk about here today.
Speaker 3 (49:24):
Nerd M.
Speaker 1 (49:28):
Nothing I can think of that?
Speaker 2 (49:30):
No, well, going on this weekend? Anything good?
Speaker 1 (49:33):
I've got No, I can't think of anything right this moment. No, Okay,
I've been having such busy weeks that I just literally
just the weekend is just catching up and doing laundry
and all about fun ship, you know, and yeah, go
for my run on Sunday with Mandy and all that stuff.
Speaker 2 (49:50):
Yeah. I've been loving your runs, keeping up with you.
Speaker 3 (49:53):
M hm yeah, oh yeah. It looks like the Folia
is right now in main.
Speaker 1 (49:58):
It's amazing and huh peak right now? Yeah?
Speaker 2 (50:01):
Good good, Yes, okay, we'll shoot, we'll cut it up
early then yeah, all right, I'll yeah ten minutes. You
get ten minutes of your day back. Oh my god.
Speaker 1 (50:14):
Yes, all right, you guys, have a great weekend.
Speaker 2 (50:17):
Bye bye.
Speaker 1 (50:22):
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 cutthecrappod 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.
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