Aug. 8, 2021

Getting strong with Lisa-Marie Gleeson

Getting strong with Lisa-Marie Gleeson
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Getting strong with Lisa-Marie Gleeson
Getting strong with Lisa-Marie Gleeson
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Season 6 Physical Health

In this episode Cass chats with National Group Fitness Coordinator for Fernwood Fitness, Lisa-Marie Gleeson, about the importance of strength training especially for women over 40. With many women still reluctant to lift weights, Lisa explains why introducing regular strength training into your week is so important, how strength training can help you outside the gym and tips for how to get started. To find out more about Fernwood Fitness:https://www.fernwoodfitness.com.au/
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Transcript
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A listener production.

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This is Crappita Happy and I am your host Castunn.

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I'm a clinical and coaching psychologist and mindfulness meditation teacher

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and of course author of the Crappita Happy books. In

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this show, I bring you conversations with interesting, inspiring, intelligent

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people who are experts in their field and who have

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something of value to share that will help you feel

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less crappy and more happy. Today, I'm talking with Lisa

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Marie Gleeson. Lisa has been involved in the fitness industry

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for the past fifteen years. She's a qualified group fitness

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instructor and she's the national group fitness coordinator at Fernwood Fitness.

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I wanted to talk to Lisa about the importance of

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strength training for women, especially women over the age of forty,

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which is me and my age group. And the reason

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for this is that I know that many of us

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who grew up in my era, we're all conditioned to

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believing that.

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It was all about the cardio.

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We all had to burn calories, and I know from

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my conversations with women that there are still a lot

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of women who have a reluctance to picking up lates

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or to focusing on strength training. So I was really

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interested in getting the facts about why we should be

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focusing on strength training, especially as we get older, and

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some really good basic tips about where to start if

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we are totally new to this. Here's my conversation with Lisa.

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Lisa Marie, thank.

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You so much for being on the Crappy a Happy

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podcast today.

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Thank you for having me.

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Lisa, you other group fitness instructor and national group fitness

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coordinator at Fernwo Fitness. But let's just wind it back

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to the beginning and can you tell me how did.

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You first get involved with group fitness.

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Yeah, absolutely so. Actually, my passion for fitness started many,

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many years ago when I was around seven years old

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as a dancer. My passion for dance really blossomed, you know,

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over those years, and as I got a little bit older,

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I started to teach dance to the younger students and

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I really fell in love with being a leader and

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inspiring those younger girls, you know, to do great things.

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Fast forward a few years too, when I was in

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my early twenties and the dance school that I attended

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sadly closed down. As a young girl, I really struggled

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to find my place at a different dance school, and

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so that kind of marked the end of that era

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in my life. But I really still I really missed

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the fitness. So I decided to join the gym and

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was immediately drawn, of course, to group fitness. You know,

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it was just such a fun environment. The music was there,

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the dance moves were there, the rhythm, the energy. I

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absolutely loved it, but I was still missing that part

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of being the inspirer, being in front of that that

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audience and teaching them. So that's sort of what prompted

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me to train in some group fitness programs and start

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to begin building my career as a group fitness instructor.

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So, Lisa, what was it about those group fitness classes

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that you particularly enjoyed?

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So, as I mentioned, it's really about that sense of

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community and the empowerment of being in a room where,

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for that moment in time, everyone really shares that one passion,

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that same passion and that's for fitness. So you know,

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that's really big for me. And the fact that that

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shared energy really vibrates off everyone else in the class.

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And as I mentioned as well, that huge sense of

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achievement and accomplishment at the end of that class.

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So was when you first got involved in this, Lisa,

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So you said in your early twenties, did this immediately

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become kind of your career or is this something that

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you did along the side of something else. I'm curious

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about kind of how you transition to this being your

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full time gig.

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Yeah. Absolutely so. No, I wasn't always just about fitness

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for me. I was actually in the interior design industry

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coming out of university, and so I worked a full

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time job, but I managed to squeeze my group fitness

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classes in before and after my job, which was great,

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great way to start my day, great way to end

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my day. Then eventually, you know, I started to grow

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a family, so I became a mum and working full

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time wasn't an option. I had my first two children

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quite close together, so I didn't go back to my

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full time job. And what I loved about group fitness

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was the flexibility so I could build my own schedule.

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It was, you know, my own timetable, really and I

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could work that around my young, growing family, and that

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really just stuck. I loved it so much that I

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never went back to interior design. And here I am,

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they still going.

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So what have you noticed, like, what changes have you seen.

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I mean it's a huge industry, the fitness industry, but

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what changes have you seen over the past fifteen years.

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Yeah. Sure, Look, obviously, group fitness classes, you know, like

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your strength classes and those aerobic style classes, they're always

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going to be popular. They've always been popular. They're always

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going to be a great choice or a great option

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for members at the gym. But I think the biggest

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trend growth that I've noticed, I'd have to say, is

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that HIT movement, so the high intensity interval training sort

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of type of exercise. So, you know, life is just

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getting more and more busy every year, and I think

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that as the years go by, women in particular, you know,

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we're focusing more on our careers. We're working mums, we're

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trying to get through our days as best we can.

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And this idea of HIT training, this idea of being

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able to get a fan fantastic workout in a small

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amount of time and still achieve great results, still keep

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our health and fitness in check, is really quite attractive. So,

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you know, like I said, the evolution of that HIT

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style training I think has really been huge over the

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last fifteen years and really popular. I think particularly amongst women.

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And we've got a fantastic program at fern would called

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Fit thirty which is all about our small group training

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for women and like I said before, also achieving those

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great results in just thirty minute sessions. And yeah, don't

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you think there's something really appealing about that.

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I can remember when the I mean, you know better

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than I would, but I remember when we first started

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hearing about HIT and it was just so talked about

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because of its effect, like how efficient and effective those

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workouts were, you know, this whole that you didn't need

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to be slogging it out for an hour. You could

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be exactly you know, could get a really effective workout

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done in twenty minutes or thirty minutes, like you said, Yeah,

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so no wonder Yep, they're so popular.

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Yeah, And I think the other great trend or probably

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education that we've become more aware of over the years

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is functional training. So functional training is all about training

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our bodies so that we can perform every day movements

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every day you know, activities in our own lives, for example,

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bending down, picking up some groceries, taking them from the

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car to the house. Even simple things like sitting down

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on a chair and being able to get up easily.

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You know, some of us may take these movements for granted,

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but as we get older, it's really important that we

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continue to focus on moving our bodies in these ways

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because it may not always be that easy. And so

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I think functional training has also been a really popular

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way of exercise as well.

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Yeah, I'm glad that you mentioned that, because certainly for me,

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as I have got older and I have noticed legally

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injuries and things that I used to be able to

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do easily that aren't so easy anymore. And there's this

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cumulative effect of some of those old injuries, you know,

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like the lower back starts playing up, and like you said,

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it's those bending and twisting and things that you do

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every day where you need to really focus on mobility

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as you get older, and your whole attitude to movement

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and exercise, at least for me, I know, really does

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start to shift to function over any kind of aesthetic

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like needing to lose weight or get a six packet

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really is about like wanting to grow older and be

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able to stay active and mobile and do the things

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that you want to be able to do in life.

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That's exactly right, cass And You're not alone there. You're

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absolutely not alone. There are so many women who feel

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exactly that way. And I think that the important thing

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to remember is not to get to that point and

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then think, oh my gosh, and it's never too late.

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But if we can try and avoid getting to the

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point where we think I'm here now, I need to

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try and do something about it. But rather, you know,

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set those wheels in motion much earlier on, so that

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we continue to move freely and comfortably for many years.

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I want to talk to you, Lisa about I touched

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before about the difference between men and women. I guess

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we've always had this kind of notion or this stereotype

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in our heads about you know, the men that go

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to lift and they want to get big and bulky,

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whereas women typically it's been more about you know, getting

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in some cardio and you know, in the old days,

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you know, like more burning calories and trimming down. I

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really want to talk to you about why women need

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to be doing more strength training.

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What do you notice.

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I'm particularly interested in what you notice in terms of

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women's attitude towards weights and lifting weights and focusing on

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strength training.

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Yeah. Sure, so over the years I've certainly noticed more

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of an understanding amongst women of the importance of strength training,

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and it's quite obvious that more and more women are

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building that confidence to get out there on the gym

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floor and start to lift some weights and work on

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their strength, not necessarily their muscle and building visible muscle,

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but really focusing on the strength and the benefits of

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what strength training gives us, particularly as women. However, in

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saying that, there certainly has been and still is this

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misconception about strength training and the idea that it is

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going to make us bulky, that it's going to make

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us lose our femininity if we lift weights. And that's

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really what we're big on at Fernwood as well, is

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educating women that it's not about necessarily, like I said,

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building those visible muscles, but really learning what the importance

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of strength training does to us in our lives as well.

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So what are the benefits of strength training, like why

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do we need to do it?

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Well? As women, specifically, as we get older, we start

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to experience bone degeneration and this is something that we

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can't avoid unfortunately. So during and after those menopausal years,

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women experience a drop, a significant drop in estrogen levels,

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and this is something that men don't actually experience to

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that same degree. And estrogen is the key regulator of

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bone metabolism, so as those estrogen levels drop, so does

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our bone density, meaning our bones become thinner and not

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as strong. And we can really turn this around by

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putting a bigger focus on the strength training and weight

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bearing exercises, not just as we creep closer towards those

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menopausal years, but as I mentioned earlier, from a much

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younger age, so we can really get on the right

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foot early and stop this degeneration in its tracks early.

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So specific to women, that's why strength training is really

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important and why we need to become involved.

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And when you do still come across women who are

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a bit wary or they've got ideas in their head

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that if they lift weights they're going to become really

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big and bulky. I think that there are still women

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who have those fears, like what do you how do

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you reassure them that that is not going to happen.

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Yeah, absolutely, it's definitely still a thing. And I believe

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that this is all about educating women on the different

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types of strong training programs that are available. So building big,

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defined muscle, say for competition or for bodybuilding purposes, and

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that's totally okay if that's what you want, and we

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have training programs available, But this means putting your body

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through a really strict program. It's about lifting, you know,

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quite heavy weights and small reps, and there's also a

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really specific diet that goes with this type of training.

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So building muscle in this kind of way isn't something

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that just happens by accident. We have to train specifically

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for this, So I think educating women on that is

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really important. A basic strength program that we would prescribe

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to women at fern Wood focuses more on lighter weights

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and higher reps, and this type of training builds long,

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lean muscle tone, and it's more about keeping strong, fit

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and healthy and supporting our bones and our joint I

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think once you start to explain this and really build

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that education around it, it builds more confidence and reassurance

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in the clients.

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Is it true too that this is something that I'm

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sure I've heard that the more muscle mass that you

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have lean muscle mass, you know, we're not talking about

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bulking up, then the more effective your metabolism.

243
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Yep, absolutely so for.

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Those women who are really are focused on no I

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need to you know, I want to look better or

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need to lose weight or whatever, then the strength training,

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as opposed to just doing all cardio, the strength training

248
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will actually help them towards those goals as well.

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Exactly the strength training and also, as we spoke about earlier,

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the hit training. So our metabolism works better at rest

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when we do that type of exercise, which means that

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even when we are not exercising, so at the end

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of the day we've done our workout, we're perhaps laying

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down watching TV after a big date and our body

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is still in cleries And I think that's fantastic. We

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all need to learn more about that.

257
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Yeah, that's nice.

258
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That's like passive income, isn't It's just passive exactly exercise.

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My daughter is fifteen.

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Podcast listeners have followed her, you know, I think she

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was like ten or eleven when I started this show,

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and they hear me talk about her all the time,

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and she keeps getting out. So she's fifteen now and

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she's really into fitness.

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Right.

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We have a home gym.

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We live kind of in the country and it's a

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bit of a trip to attend a gym. So we've

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set her up and my husband with this home gym.

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But she's really into strength training, like more so than

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any sort of cardio, and you know, she's so committed

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to like she gets up early and she gets out

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there and she does it. But it's really interesting, you know,

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because a lot of her friends, same age group will

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say to her, oh, because they see what she's doing,

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and they say, will you design a program for me?

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Obviously she's not qualified to design programs. I get that,

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but they will say to her, I just want to grow,

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like I just want like a j Lo peach or

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you know, I just want to grow my butt.

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But I'm not doing any arms. I'm not doing any

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you know.

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Because they even at that age, like they've got this

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fear that they want to have these long.

285
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Thin limbs and they're really wary of.

286
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Lifting weights and working particular parts of their body that

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they want to be kind of slim and they don't

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want to bulk up. So I found that really interesting,

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Like at that age, like we've got to be educating

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girls early, don't.

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We, Yeah, absolutely, and educating on the fact that everyone's

292
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bodies are different, and you know, some girls have a

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really round, peach shaped booty and some girls don't. And

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you know, I've always said that we can focus on

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certain muscle groups, but you really need to work your

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whole body because the chain reaction of the muscles in

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our body is really important. So just as an exact,

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you might want to focus on your lower body, so

299
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you might be doing some dead lifts on the gym floor.

300
00:17:07.200 --> 00:17:11.480
What women perhaps don't understand is that you need strong

301
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back muscles as well to be able to really drive

302
00:17:14.799 --> 00:17:18.440
that force and really lift that bar effectively. So you know,

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and there are lots of different examples that I could

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give on this particular idea around making sure that you

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are strengthening all parts of your body because it needs

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because it needs to be that. We need to find

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balance in our bodies, otherwise we're not going to be

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able to function.

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How then does the strength training kind of fit in

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with an overall fitness plan. You know, presumably women are

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doing kind of a range of different exercises to get

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the maximum effectiveness, So you know, what's the ideal sort

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of combination.

314
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I guess I'm really big on balance, so I think

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strength training is really important and I would probably suggest

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strength training two to three times a week, depending on

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how you're actually working your body, whether you're strength training

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to work your entire body or whether you're isolating certain

319
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parts of your body, for example a split between you

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upper body and your lower body. So two to three

321
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times a week strength training and then of course cardio

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or find something that you really love. As long as

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you really love it and you're active, I think that's

324
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really key. That's really important, so fitting in some cardio

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and then of course the downtime, and I don't think

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we focus enough on recovery and stretching phase. So whilst

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we need to do those strength sessions, whether that's in

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group fitness environment or on the gym floor, and we're

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incorporating some cardio into our weekly schedule as well, we

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need to make some time to recover. That doesn't mean

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having days off completely by all means if you want

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to have a day where you don't do anything at all,

333
00:19:00.119 --> 00:19:03.720
that's perfectly fine. But fitting those days in, whether it's

334
00:19:03.839 --> 00:19:06.839
just a walk outside or going for a swim, doing

335
00:19:06.839 --> 00:19:10.440
a stretch class, I think, you know, it's really important

336
00:19:10.640 --> 00:19:14.640
to get into perhaps some yoga or polates as well,

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because whilst it's important to build our strength, build on

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our cardiovascular health so that our heart is strong. We

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also need to focus on our mindset as well, and

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so you know, incorporating rest and you know, a beautiful

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yoga session or perhaps some meditation I think is really

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key as well in creating balance in our training.

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I hope that you're enjoying this conversation and realizing the

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00:19:46.079 --> 00:19:49.000
benefits of positivity in your own life. If you are

345
00:19:49.119 --> 00:19:51.839
enjoying the show, please be sure to like and subscribe

346
00:19:51.839 --> 00:19:54.200
so that you get notified when you apps drop and

347
00:19:54.279 --> 00:19:56.720
head on over to Apple Podcasts or wherever you listen

348
00:19:56.759 --> 00:19:58.240
and leave us a rating and review.

349
00:20:05.720 --> 00:20:07.599
So, Lisa, what do you.

350
00:20:07.599 --> 00:20:10.319
Recommend for somebody who's been a bit averse to strength

351
00:20:10.440 --> 00:20:13.640
training or just starting out. What would you recommend to

352
00:20:13.640 --> 00:20:16.839
be kind of the top five exercises I guess for

353
00:20:16.920 --> 00:20:20.079
a beginner, a beginner sure commanding a strength kind.

354
00:20:19.880 --> 00:20:24.039
Of yeah, focus, It's tricky to nail that down to

355
00:20:24.480 --> 00:20:27.960
just five. But what I'd like to actually talk on is,

356
00:20:28.640 --> 00:20:32.319
to begin with, we would always educate women on working

357
00:20:32.359 --> 00:20:37.559
on their compound exercises. So these are exercises that work

358
00:20:37.680 --> 00:20:40.880
on multiple muscle groups at the same time, for example,

359
00:20:41.279 --> 00:20:46.200
squats and push ups. These types of exercises are a

360
00:20:46.240 --> 00:20:50.279
fantastic starting point to really focus on getting your body

361
00:20:50.319 --> 00:20:54.680
moving correctly and focusing on great technique in exercise. So

362
00:20:54.799 --> 00:20:58.440
compound movements are fantastic to get our bodies moving in

363
00:20:58.519 --> 00:21:01.240
the right ways. And then I think it's also really

364
00:21:01.240 --> 00:21:06.880
important to start to learn about isolation exercises, so different

365
00:21:06.960 --> 00:21:11.880
to compound, they're actually focusing on specific muscle groups and

366
00:21:11.960 --> 00:21:14.759
this allows us to get a real understanding of the

367
00:21:14.799 --> 00:21:17.200
different muscle groups in our bodies so that we can

368
00:21:17.240 --> 00:21:21.359
start to train them effectively. And some great examples of

369
00:21:21.400 --> 00:21:27.039
isolation exercises are things like bicep curls and triseep kickbacks.

370
00:21:28.000 --> 00:21:32.720
So keeping it simple until you're feeling really confident you

371
00:21:32.799 --> 00:21:35.680
have built that awareness of the muscles in the body,

372
00:21:35.720 --> 00:21:38.200
and then you can start adding more complex movements to

373
00:21:38.279 --> 00:21:43.880
your training. So for someone beginning, keep it simple, find

374
00:21:43.960 --> 00:21:47.799
exercises that work as many muscles as possible in your body,

375
00:21:48.400 --> 00:21:51.200
then start to isolate, and then of course working on

376
00:21:51.240 --> 00:21:54.559
your core. So core strength super important. Doesn't matter what

377
00:21:54.640 --> 00:21:58.000
you're doing, you require core strength to be able to

378
00:21:58.000 --> 00:22:03.440
function properly, so exercises like planks are a really great

379
00:22:03.480 --> 00:22:06.759
way to start building that awareness on the strength in

380
00:22:06.799 --> 00:22:10.640
our core, how to switch out core muscles on and

381
00:22:10.799 --> 00:22:11.759
keep them active.

382
00:22:12.119 --> 00:22:16.240
So we talked earlier about the efficiency of, for example,

383
00:22:16.240 --> 00:22:17.920
a hit workout, how you can get in there and

384
00:22:17.960 --> 00:22:20.440
you can get a really effective and efficient workout done

385
00:22:20.440 --> 00:22:22.839
in a short space of time. I'm curious to know

386
00:22:23.039 --> 00:22:26.880
like to do an effective strength training session. I guess

387
00:22:26.880 --> 00:22:30.440
this will vary, but like how much time would you

388
00:22:30.519 --> 00:22:33.559
need to allocate for a strength training session to get

389
00:22:33.559 --> 00:22:34.519
the most out of it.

390
00:22:34.880 --> 00:22:38.799
That's a great question. I suppose this is different depending

391
00:22:39.079 --> 00:22:42.119
on what your goals are, but for a basic strength session,

392
00:22:42.240 --> 00:22:44.640
I think forty five minutes to an hour on the

393
00:22:44.720 --> 00:22:48.200
gym floor gives you your opportunity to be able to

394
00:22:48.279 --> 00:22:52.640
work the muscle groups effectively and also give yourself enough

395
00:22:52.720 --> 00:22:56.960
time in between each of those exercises for rest and recovery.

396
00:22:57.599 --> 00:22:59.680
Just right now thinking of my daughter and host training

397
00:22:59.720 --> 00:23:01.759
session which go for two hours, because I think she

398
00:23:01.880 --> 00:23:05.519
really extends that recovery time. I think there's a lot

399
00:23:05.519 --> 00:23:08.920
of listening to music and recovery in her little home

400
00:23:09.000 --> 00:23:10.279
gym setup, and I always.

401
00:23:09.960 --> 00:23:11.480
Tell her, I'm sure you could do that a lot

402
00:23:11.519 --> 00:23:12.200
more efficiently.

403
00:23:12.279 --> 00:23:16.480
But anyway, she's up there doing it, so she enjoys it,

404
00:23:16.559 --> 00:23:19.079
so she can take all the time she needs. But yeah,

405
00:23:19.079 --> 00:23:21.599
I was curious tonight, like, obviously there are more efficient

406
00:23:21.640 --> 00:23:23.920
ways to do this if you are you.

407
00:23:23.839 --> 00:23:25.839
Know, on a you know, kind of on a bit

408
00:23:25.839 --> 00:23:26.720
of a schedule.

409
00:23:26.880 --> 00:23:30.400
Yeah. Absolutely, And this is why another reason why I

410
00:23:30.519 --> 00:23:34.440
also always say that, you know, getting some guidance from

411
00:23:34.480 --> 00:23:39.240
a personal trainer is also really important because of course,

412
00:23:39.440 --> 00:23:42.039
like I mentioned, it is based on what our goals are.

413
00:23:42.559 --> 00:23:45.720
So depending on exactly how you want to train, that's

414
00:23:45.759 --> 00:23:48.599
going to make a difference to the length of your workouts.

415
00:23:48.640 --> 00:23:51.440
And also, you know, we can really be quite specific

416
00:23:51.759 --> 00:23:55.200
if we're training for something in particular, you know, we

417
00:23:55.279 --> 00:23:57.319
need to make sure that we are only in that

418
00:23:57.400 --> 00:24:01.519
recovery phase for strictly thirty seconds or strictly one minute,

419
00:24:01.519 --> 00:24:04.240
whatever it might be, right, So it really does vary.

420
00:24:04.799 --> 00:24:06.799
But if you're just as I said, if you're just

421
00:24:07.559 --> 00:24:11.599
focusing on a basic strength program, you just want to

422
00:24:11.640 --> 00:24:14.680
build some strength, get fit, get healthy, I think forty

423
00:24:14.720 --> 00:24:16.559
five minutes to an hour on the gym floor is

424
00:24:16.599 --> 00:24:18.039
more than enough in one session.

425
00:24:18.400 --> 00:24:21.640
How as a trainer, I guess do you coach or

426
00:24:21.759 --> 00:24:24.480
encourage women to kind of overcome.

427
00:24:26.039 --> 00:24:28.319
You know, any sort of self consciousness.

428
00:24:27.720 --> 00:24:30.079
That they might have, or you know, any fear that

429
00:24:30.119 --> 00:24:34.000
they might have about getting involved in this kind of

430
00:24:34.039 --> 00:24:36.960
weight training as opposed to joining into a group class

431
00:24:37.039 --> 00:24:37.480
or something.

432
00:24:37.920 --> 00:24:41.880
Yeah. Sure, I think the biggest thing to educate women

433
00:24:42.079 --> 00:24:46.480
is on is not to compare yourself to others. And

434
00:24:46.759 --> 00:24:50.160
one of my biggest mantras is that everyone was a

435
00:24:50.200 --> 00:24:52.759
beginner once. So you might walk into the gym and

436
00:24:52.920 --> 00:24:56.359
you know it's your first couple of weeks there as

437
00:24:56.400 --> 00:24:58.640
a member, and you walk out there and you know

438
00:24:58.680 --> 00:25:02.880
there are women who are lifting some hefty weights or

439
00:25:02.880 --> 00:25:05.200
they might even be in group fitness with you know,

440
00:25:05.640 --> 00:25:11.319
immaculate coordination. They all began somewhere once. They did not

441
00:25:11.440 --> 00:25:15.519
walk into that gym super strong or super fit necessarily,

442
00:25:16.279 --> 00:25:21.359
So don't compare yourself to others. And also everyone is different.

443
00:25:21.640 --> 00:25:25.079
We are all unique. So what works for me on

444
00:25:25.160 --> 00:25:28.119
the gym floor in terms of a program or specific

445
00:25:28.160 --> 00:25:31.440
exercises may not have the same effect on you and

446
00:25:31.519 --> 00:25:35.000
on your body. So we work to train ourselves and

447
00:25:35.079 --> 00:25:39.200
our own specific goals, and you know, to be in

448
00:25:39.200 --> 00:25:43.519
a positive and supportive network and environment and empower each

449
00:25:43.559 --> 00:25:46.119
other rather than compete with each other. Is I think

450
00:25:46.200 --> 00:25:48.480
really key in building that confidence.

451
00:25:49.000 --> 00:25:52.480
So, Lisa, we've talked a lot about weights training, what

452
00:25:52.640 --> 00:25:57.240
about for people? I'm curious to know whether weights are

453
00:25:57.240 --> 00:26:00.279
a requirement for strength training. So, for example, before you're

454
00:26:00.279 --> 00:26:02.920
referred to a plank, which is obviously just a body

455
00:26:02.920 --> 00:26:07.200
weight exercise, can we just use our body for strength training?

456
00:26:07.519 --> 00:26:10.400
Or if we don't have access to those props or

457
00:26:10.440 --> 00:26:12.799
access to a gym, or for stack climb in lockdown,

458
00:26:13.359 --> 00:26:16.480
how can we use what we've got to get that

459
00:26:16.599 --> 00:26:17.440
strength training.

460
00:26:17.880 --> 00:26:23.240
Yeah, you can certainly train effectively at home. So there

461
00:26:23.279 --> 00:26:26.160
are lots of body weight exercises that you can do

462
00:26:26.799 --> 00:26:29.480
at home that will still help you to build strength,

463
00:26:29.559 --> 00:26:33.920
for example, a squat, a lunge, a push up. Sometimes

464
00:26:34.000 --> 00:26:37.440
it just takes changing the timing of that exercise to

465
00:26:37.559 --> 00:26:40.319
really focus and hone in on certain muscle groups and

466
00:26:40.359 --> 00:26:43.279
really build strength in a different way. You know, it

467
00:26:43.319 --> 00:26:47.000
may be perhaps in a squat that you focus on

468
00:26:47.039 --> 00:26:50.079
the bottom half of that squat, perhaps holding the squat

469
00:26:50.119 --> 00:26:52.920
at the bottom or pulsing the squat. If you're performing

470
00:26:52.960 --> 00:26:57.440
a lunge, you might elevate your back leg on a

471
00:26:57.519 --> 00:27:01.480
chair or a step to you know, change the way

472
00:27:01.519 --> 00:27:05.799
that those muscles move. You may even have a resistance

473
00:27:05.839 --> 00:27:08.839
band lying around and that can really enhance your workout

474
00:27:09.400 --> 00:27:13.279
by you know, targeting deeper muscles. So there are certainly

475
00:27:13.400 --> 00:27:17.039
lots of ways just at home if you don't have weights,

476
00:27:17.319 --> 00:27:20.960
that you can continue to build and work on your strength.

477
00:27:21.319 --> 00:27:23.559
It's just about getting creative.

478
00:27:23.359 --> 00:27:28.640
You mentioned Lisa before about you know, when you're building muscle,

479
00:27:28.839 --> 00:27:32.559
you know there's a particular diet that you have to

480
00:27:32.599 --> 00:27:34.440
follow in order to get those results, and so we

481
00:27:34.440 --> 00:27:35.400
shouldn't be afraid of that.

482
00:27:35.480 --> 00:27:37.440
But I just wanted to touch on food.

483
00:27:37.839 --> 00:27:41.319
Is it important that we eat differently to get the

484
00:27:41.400 --> 00:27:46.480
nutrition requirements for a strength based program as opposed to

485
00:27:46.559 --> 00:27:47.720
if you're doing a lot of cardio.

486
00:27:48.000 --> 00:27:51.680
Sure, so again that depends on you know, the particular

487
00:27:52.559 --> 00:27:55.359
goals that you're working towards. But if we're just talking

488
00:27:55.440 --> 00:28:00.920
about your sort of your basic everyday strength program or

489
00:28:00.960 --> 00:28:04.799
you know the combination of strength and cardio, I'm really

490
00:28:04.839 --> 00:28:07.720
big on just having a really balanced diet. And I

491
00:28:07.759 --> 00:28:14.519
think particularly as women, there is that misconception around perhaps

492
00:28:14.599 --> 00:28:17.480
eating less to be able to achieve those goals. And

493
00:28:17.559 --> 00:28:20.920
what we need to understand is that we need to

494
00:28:21.039 --> 00:28:25.279
fuel our bodies effectively to be able to first of all,

495
00:28:25.319 --> 00:28:29.720
have the energy to smash out a great workout, and

496
00:28:29.759 --> 00:28:33.759
then to be able to nourish our bodies afterwards so

497
00:28:33.799 --> 00:28:36.519
that we can heal and we can see that, you know,

498
00:28:36.559 --> 00:28:40.920
our body has the energy to make that change. So

499
00:28:41.000 --> 00:28:43.920
of course, you know, when we're talking about strength training,

500
00:28:44.240 --> 00:28:48.359
it really is important to be including protein and healthy

501
00:28:48.400 --> 00:28:54.200
fats into our diet, for example, eggs, chicken, tuna, salmon,

502
00:28:54.400 --> 00:28:59.680
those types of foods which aid in the recovery and

503
00:28:59.720 --> 00:29:02.240
the growth of muscle. But as long as you have

504
00:29:02.319 --> 00:29:05.839
a balanced diet and you're eating enough, then I think

505
00:29:05.880 --> 00:29:08.480
that's really important. And of course, you know, we do

506
00:29:09.160 --> 00:29:12.720
there are nutritionists who are qualified in this sort of

507
00:29:12.799 --> 00:29:15.319
area who would be able to talk on that much

508
00:29:15.400 --> 00:29:19.519
more and really tailor the diet to the exercise.

509
00:29:19.759 --> 00:29:23.480
Yeah, for sure, I do understand that you're not a nutritionist.

510
00:29:23.880 --> 00:29:27.400
I am curious to know, though, would you, based on

511
00:29:27.440 --> 00:29:31.880
what you do know, do you advocate for you know,

512
00:29:32.559 --> 00:29:36.640
protein supplements or powders or any of those kind of

513
00:29:36.680 --> 00:29:40.119
pre workout things that people get very interested in or

514
00:29:40.119 --> 00:29:43.559
do you think just a healthy, balanced diet is where

515
00:29:43.559 --> 00:29:44.680
it's at and that's all you need.

516
00:29:44.880 --> 00:29:50.799
I've never been huge personally on protein supplements, but you know,

517
00:29:50.920 --> 00:29:53.640
most of my colleagues in my working years at the

518
00:29:53.640 --> 00:29:57.039
gym have certainly been advocates for it, So I guess

519
00:29:57.200 --> 00:30:02.519
it is based on you know, your own personal likes

520
00:30:02.799 --> 00:30:06.319
and what you're wanting to achieve. They certainly do help

521
00:30:06.480 --> 00:30:10.000
because obviously it's a more targeted approach and you know,

522
00:30:10.079 --> 00:30:14.720
these these supplements have been developed to aid in the

523
00:30:14.880 --> 00:30:19.200
recovery of muscle. So I don't say that it's a

524
00:30:19.240 --> 00:30:21.920
bad thing, and it's certainly a great tool to have

525
00:30:22.359 --> 00:30:25.599
to be able to help you along that journey. But

526
00:30:25.720 --> 00:30:28.720
there are certainly plenty of foods that you can eat

527
00:30:28.759 --> 00:30:31.839
and nutrients to get from food that can do the

528
00:30:31.880 --> 00:30:32.400
same job.

529
00:30:32.839 --> 00:30:36.480
So in your experience, Lisa, how do you see women

530
00:30:36.519 --> 00:30:42.000
in particular benefiting outside the gym when they start to

531
00:30:42.000 --> 00:30:44.519
do more of this kind of strength based training.

532
00:30:45.039 --> 00:30:48.000
Again, I think this really comes down to the importance

533
00:30:48.079 --> 00:30:51.480
of being able to train in order to be able

534
00:30:51.480 --> 00:30:55.000
to function well in our everyday lives. So knowing that

535
00:30:55.440 --> 00:30:57.319
you know you can be strong and confident in the gym,

536
00:30:57.400 --> 00:30:59.720
but you can also walk out that door and know

537
00:31:00.519 --> 00:31:04.359
that you can have incredible quality of life and that

538
00:31:04.480 --> 00:31:07.319
your training has aided you to be able to get

539
00:31:07.319 --> 00:31:10.319
to that point. So whether it's just you know, as

540
00:31:10.359 --> 00:31:14.759
a grandparent, being able to be active in the lives

541
00:31:14.839 --> 00:31:18.720
of your grandchildren, to be able to, as I said before,

542
00:31:18.799 --> 00:31:21.200
bend down, pick them up, play with them, take them

543
00:31:21.240 --> 00:31:25.960
on a great stroll along the beach. Perhaps you know,

544
00:31:26.400 --> 00:31:28.920
go on holidays and know that you can go for

545
00:31:29.039 --> 00:31:33.759
nature walks and not become fatigued, or you know, no

546
00:31:33.960 --> 00:31:37.400
risk of perhaps injury or being afraid to just get

547
00:31:37.440 --> 00:31:40.640
out there and live a great life. And building a

548
00:31:40.680 --> 00:31:45.839
really strong foundation in strength training I think is absolutely

549
00:31:45.920 --> 00:31:49.119
key to all of these things, and to be able

550
00:31:49.119 --> 00:31:52.759
to get out there and feel strong and have the

551
00:31:52.920 --> 00:31:57.400
energy to really fulfill anything that you would like in

552
00:31:57.480 --> 00:31:59.839
your own personal life outside of the gym.

553
00:32:00.279 --> 00:32:02.160
And I would just like to add in there as

554
00:32:02.160 --> 00:32:07.799
a psychologist, clearly I am so about the benefit of

555
00:32:07.920 --> 00:32:11.599
exercise for mood, and especially if you're feeling flat like

556
00:32:11.640 --> 00:32:14.240
as many people, we've all had a tough year the

557
00:32:14.359 --> 00:32:17.920
last year and a half, but getting some physical activity

558
00:32:17.960 --> 00:32:20.880
the links to mood are.

559
00:32:22.559 --> 00:32:23.319
Undisputed.

560
00:32:23.839 --> 00:32:27.200
So it's often when we don't feel like doing something

561
00:32:27.440 --> 00:32:30.279
that we really need to actually push ourselves to go

562
00:32:30.319 --> 00:32:32.599
and do something and move our bodies and then we

563
00:32:32.640 --> 00:32:33.920
will see the benefits from it.

564
00:32:34.119 --> 00:32:36.640
You're absolutely right, and I know we've been talking a

565
00:32:36.680 --> 00:32:40.160
lot on strength training, but I think it's really important

566
00:32:40.160 --> 00:32:43.160
to remember that regardless of what you're doing, as long

567
00:32:43.200 --> 00:32:47.440
as you're doing something to keep your body moving, to

568
00:32:47.640 --> 00:32:51.559
keep your mind active, it is going to be beneficial.

569
00:32:52.039 --> 00:32:54.400
So as long as we don't get stuck in the

570
00:32:54.519 --> 00:32:58.000
rat of having a sedentary life and perhaps falling into

571
00:32:58.640 --> 00:33:03.000
too many bad eating habits, it's on a continuous basis,

572
00:33:03.400 --> 00:33:07.000
then we're going to have a really healthy mindset. So

573
00:33:07.200 --> 00:33:10.519
it may just be that on one particular day, all

574
00:33:10.559 --> 00:33:13.240
you can muster is a walk outside for thirty minutes

575
00:33:13.279 --> 00:33:15.759
and that's absolutely fabulous. You're going to come home and

576
00:33:15.799 --> 00:33:18.279
feel much better after that. So as long as you're moving,

577
00:33:18.839 --> 00:33:19.799
you're in the right direction.

578
00:33:20.119 --> 00:33:24.000
Yeah, absolutely, Lisa, this has been an amazing discussion. Thank

579
00:33:24.039 --> 00:33:27.079
you so much for all of your expertise. I know

580
00:33:27.279 --> 00:33:29.880
that our listeners are going to be getting out there

581
00:33:30.640 --> 00:33:33.400
picking up those weights and getting involved in some strength

582
00:33:33.480 --> 00:33:36.680
training oh, just getting out and moving their bodies. So

583
00:33:36.720 --> 00:33:38.759
thank you so much for your time today.

584
00:33:38.839 --> 00:33:41.200
Absolutely, thank you so much for having me cast. It's

585
00:33:41.240 --> 00:33:45.079
been a great experience and a pleasure to talk on. Yeah,

586
00:33:45.119 --> 00:33:48.599
strength training and moving our bodies for general wellness.

587
00:33:51.920 --> 00:33:54.759
There you have it, some great tips for getting started

588
00:33:54.799 --> 00:33:57.799
with strength training, whether you have access to a gym

589
00:33:57.920 --> 00:34:01.079
or not, and I hope that you are convinced now

590
00:34:01.200 --> 00:34:03.960
of the importance of building in a bit of variety

591
00:34:04.079 --> 00:34:07.319
into your workout routine and not being afraid to pick

592
00:34:07.400 --> 00:34:08.199
up those weights.

593
00:34:08.639 --> 00:34:09.519
This episode was

594
00:34:09.559 --> 00:34:12.920
Created in partnership with Fernwood Fitness and I look forward

595
00:34:12.920 --> 00:34:15.440
to catching you on the next episode of Crappy or

596
00:34:15.480 --> 00:34:20.079
Happy Listener.