I like to move it - everything you need to know about smart exercise

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A listener production. Hi, Welcome to Crappy to Happy with

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Tiff and Cass, where we take you from feeling pretty

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black crappy to feeling awesome and happy with tools and

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tips and things that you can do, like right now,

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to feel better. Last episode we talked about perfectionism. Today

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we're going to talk about exercise, how good it is

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for your mind and your body. Yeah.

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Great, And this, I guess this topic is really right

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up your altit. You're the one who's the athlete, You're the.

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One who's the six don black belt and have all

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of the personal training experience. So I'm really keen to

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hear from you actually today about how you have made

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exercise such an integral part of your life. And you know,

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for me, I'm a person who I have to admit

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I've probably always been reasonably active, but I've dipped in

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a out of gym memberships and you know, online programs

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or walking, and so you know, I'm really keen to

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hear from you. How did you get involved in personal

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training and exercise and how do you make it part

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of your life?

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Well, I was born into an active family. My parents

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are both fitness instructors. Taekwondo instructors. My father he was

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an Olympic coach, so it was all around being healthy

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and active. But the difference there was an emphasis on

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enjoyment and fun. So exercise was never about burning calories.

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It was about having fun and that for me was

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doing ballet and diving, and I did a little bit

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of gymnastics and of course some martial arts and athletics,

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but I did whatever was fun. And there was a

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real emphasis growing up from my parents about the function

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of your body, how cool it is. So it wasn't

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about what your body looks like. It's about how hard

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you can do a front kick, how fast you can box,

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how high you can jump, how you know fast you

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can run. And if you think about taekwondo, one of

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the beautiful parts of taekwondo is we wear a dobok,

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a traditional dough bok. You're covered from neck to toe,

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and it's not about what your body looks like. It's

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about the functionality and the athleticism. So that's where I

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was coming from, and it was a surprise to me

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to go on the show like The Biggest Loser and

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be coach where people sort of exercise as a chore, Oh,

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I have to work out, and I was like, it's

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so fun, and they thought there was something wrong with me.

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But I was determined to teach people how to have

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fun with exercise, and that's what I wanted to bring

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to it, that it's not about punishment, that it can

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be part of your life, and you have to be flexible.

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That's why my on tip xo dot com I offer

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for workouts at are five minutes or half an hour

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because you can get results in five minutes, and the

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benefits of exercise I've found to be amazing, not just yeah,

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you can manage your weight and you can change the

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way your body looks, sure, but gosh, it boosts your

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mood and it creates focus.

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It absolutely boosts your mood.

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In fact, from my perspective is that, you know, thirty

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minutes of exercise moderate exercise is proven to be a

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treatment for depression as effective as medication. So getting out,

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getting out and doing a thirty minute you know, brisk

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walk regularly can actually improve your mood, you know, out

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of sight for people with clinical symptoms of depression. The

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problem is that for people with clinical symptoms of depression,

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and not even just depression, but just general every day

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sed entry people, busy people finding thirty minutes to get

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out that can it seems like a simple ask, but

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for a lot of people it's not. So I think

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that's and that's a bit of the crappy thing. I

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think we all know that it's really good for us,

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and we can talk about the benefits of it, but

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it's when you're not doing it and feeling like it's

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a chore or feeling like you need to be doing

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more of it and you can't do more of it,

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like how do we make it work? So you found

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something for you that was really fun.

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And I always say you have to find the right

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fit for you. And some people it's dancing. Sometimes it's

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just going for a run because they love that repetitive

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just going through nature and being outdoors and that freedom.

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And other people will try, I don't know, rollerblading. I

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mean that's making a comeback at the.

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Moment your friend's doing that. They love us.

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There's so many different ways to be active, but you

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really do have to find the right fit for you.

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And as a trainer, I won't accept that you don't

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have twenty minutes a day to be active, be like

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with meditation, because yeah, I don't buy that, and because

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as soon as people go, I don't have the time.

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Did you see Game of Throne? Yeah, I've watched all

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the series. Have you seen Veople all these new shows?

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You've seen all that, I might, Well, you've had time

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to watch all. You're right across Facebook. I hear every

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excuse out there. It's raining, I can't go outside, I

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don't have the right active weear, I can't wear the

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right active wear.

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Don't give me that. Everybody's got the right accus where.

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Now that you do, Now it's super fashionable, isn't it

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to wear it out to brunch? Perhaps? And I hear

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things like, you know, there's childcare issues, there's this, there's that.

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But I've created a program tiffex so where you can

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work out in your living room, Like there's so much

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you can do from home to be healthy and fit.

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And I just think the benefits out way not being motivated.

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I think that you're right that a lot of that

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is excuses, and really what it is about is not

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finding that, not having that sparkle that impetus to get

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out and do it. And I think the fun thing

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that you mentioned is really important because a lot of us,

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especially if you're not fit, you're very fit, you've always

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been very fit. But for somebody who's not, who either

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hasn't never been fit, or has never been fit, or

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who has lost their fitness, then getting started again can

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feel really difficult.

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I've got that all ahead of me as soon as

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this baby comes out.

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It's really hard to get started. And again, we hold

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ourselves to these standards that I should, you know, should

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be doing this, or I should, and you know, it's hard.

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It's actually physically uncomfortable if you're not fit.

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Yeah, absolutely, to start exercising, you've got to sit.

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With that discomfort for a little bit. But that's why

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I think one of the best things you can do

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is find support, whether that's just talking to your partner

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or finding a group or you know, even a friend.

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You don't need a personal trainer, you just need a

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friend to help hold you accountable, to say, okay, that's

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your goal, let's go, let's do it together.

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Yeah, you know, I was thinking about this. The two

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times that I recall I've always been reasonably active, Like

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as I said, I dip in and out. But the

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two times that I have most consistently exercised in my life.

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Were two different, separate periods when I was living in Sydney.

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When I was living in Adelaide.

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In Sydney, I would meet a friend three mornings a

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week at six am and we would walk around the

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Bay for people in inner West Sydney. The Bay run

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is about a seven kilometer loop and neither of us

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wanted to be in the cancil money be the cancel,

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so we would be lying in bed like willing the

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other person to cancel, but we would not cancel, and

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so there was that.

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We did that for a long long time.

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And then when I moved to Adelaide, I had a

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friend and we would go to the gym on a

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Saturday morning. So two very different exercises, but the common

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factor was meeting a friend and not wanting to let

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that person down.

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I am one of the best and.

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Would talk talk talk talk. It was fun.

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It's fun and it's social. And one of the reasons

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I love taekwondo is because it's a class, it's very

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social and you work with another person, so it's lots

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of contact. I love that. But also I'm a personal

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trainer that knows every trick in the book, and I

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still have training buddies and training friends. I lack motivation

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and sometimes I am human, So I think finding a

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support crew is really important. That's where you know, finding

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a program or a trainer or just a friend, your sister,

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someone to help you through can be really helpful. And

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also just recalling those benefits. You know, you can combat

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a plethora of health issues through exercising, like not just

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type two diabetes and metabolic syndrome and arthritis, and you know,

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you can improve your posture and energy levels and you

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know so much can be benefited. It is medicinal. It's

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about prevention, and as you get older it is so important.

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And you know, we all talk about exercise in terms

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of how we look, but a little trip to the

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doctors and getting some numbers and you're like, okay, I

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really need And now like I was thinking about exercise

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in terms of fertility, pregnancy, looking after a baby, like

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it's really important being healthy mom. I you know, I

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don't have time to get sick.

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Yeah, so that's yeah.

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I saw something on a clip on Facebook once which

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was so it was profound to me at the time.

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It was about you know, it was a young personal

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trainer saying wish I could remember, but he was basically saying,

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we exercise.

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You know, not to be fit at the gym. We exercise.

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You know, when you're in your.

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Older years, you want to be able to like lift yourself,

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have the body strength to lift yourself, like off the toilet.

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Like it was this basic like functional movement, functual movement,

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the ability to actually support yourself and move and retain

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your independence and mobility into your later years. I thought, wow,

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that like that's what he was lucky. It was his

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life's calling, like he had made this mission. It was

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so not about his biceps, and it was so about

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helping people to live well into their older years.

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And that's something I am so aware of. And I

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think people come at you with wanting a six pack

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or now it's all about the Kardashian balm, and you know,

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body parts change like fashion for personal trainers too. And

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back in the day, personal training wasn't a glamorous vocation.

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Now it's like there's Instagram personal trainers, and I think, geez.

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For me, it's always been about longevity. I want to

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be around for my child, for my husband, and now

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seeing my parents who started out as fitness instructors and

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they're sixty. You can see my mom on TIFXO. She

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does a bit of it with me. They're lean, they

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say healthy, like my mum's sixty and had all the

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health checks as you do regularly, and we were all nervous.

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We're thinking, sixty, you know what's going to come back.

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She was fine. But they're the moments that exercise and

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being healthy pay off. Yeah, And I see it as

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just a non negotiable and we have to get over

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the excuses and find something that works and work at

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it because it's not a quick fix. And there are

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days where you'll exercise and will be fun, and then

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there are days like you get up and you go

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to work to earn money to pay the mortgage or whatever.

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And there are training days where you just have to

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do something simple like go for a walk, go for

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a run. Perhaps it's twenty squats, twenty push ups, twenty lunges,

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and you just get it done because you know that

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you're giving to this body that has to carry you

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through for your entire life.

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And I think that we're kind of touching on the

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stuff that we talked about with the diet episode, eating

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food to nourish our bodies, not as punishment or not

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to achieve a particular body shape or weight. And similarly

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with exercise, what you're saying is we want to be

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moving our bodies to maintain our health and our longevity,

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not as punishment or some sort of strict thing we

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need to do to be better or to fix ourselves,

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or because we need because there's something inherently wrong with us. Actually,

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it's a self active self love and self care self

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care to find something, you know, to move our bodies

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and support our mood and our yes, metabolism and everything.

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Yeah.

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And so many people come to me saying, Okay, I

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need to lose twenty kilos, and I say good. But

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we're going to get fit first, and weight loss is

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going to be a symptom of our fitness. So we're

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going to concentrate on the fit, not the fat. Because

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as soon as you start training to lose weight, gosh,

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it's defeating and depressing and it becomes a chore. Yeah,

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but if you concentrate on fitness goals, Okay, first I'm

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going to do push up on my knees and then

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I'm going to work to my toes or I'm going

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to walk three kilometers or I'm going to just do

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a two minute interval of skipping. You know, these little

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fitness tests and goals are so important and they will

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drive you to feel good about yourself, change your body composition,

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and then over and over again on TFXO, people come

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up to me and go, oh my god, I've lost

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twenty kilos.

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I didn't even think about weight, even thinking about it exactly.

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And I just think shifting your mind to fitness is

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so cool. Yeah, yeah, and so much more empowering. And

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taekwon positive spin, and it's a really positive spin. It's

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really positive spin. Taekwondo is a Koreean martial art and

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taekwondo means foot fist which you use, and doe means way,

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it means a practice. So I always come back to

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this philosophy within my martial art that health is away.

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You don't become a black belt overnight, but a black

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belt is just a white belt who never gave up.

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You keep going through the progressions of the white belt

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to yellow, yellow, blue, red, black. Then when you hit

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black belt in taekwondo, it's the beginning again. Then you

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start again black belt first and second and third Dad,

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and you never stop striving for this development of the

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self and practicing your health and your martial art every day.

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It's a practice like meditation.

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Yeah, well, there's a lot of mindfulness in martial arts.

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It is, it is, and so coming from this family

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of martial artists and this these philosophies of Taekwondo, I

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really people to learn that movement can be a practice,

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that it's not something that you're going to achieve overnight,

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and you don't give up if you're feeling huffy and

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puffy and uncomfortable in the first minute, you're going to

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get there and it's going to get easier. Find someone

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you trust who can give you good advice and expert

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and then there's a few fundamentals that you can incorporate

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that are really effective for your training, and by doing

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that you will get amazing results. Yeah, because it's not

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just about the body. It's also about eliminating stress and

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that quartersola we talk about exactly. So after the break,

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we're going to talk about how to make exercise part

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of your lifestyle and how to make it stick. Welcome

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back to Crappy to Happy with Tiff and Cass. We're

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talking exercise. One of the hardest things CASS with exercise

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is being motivated, and we hear it time and time

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again from our members on TI so asking how do

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I find my mojo?

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Yeah, it is pretty much every day, isn't it. Somebody

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who's asking what I can't find a motivation? What do

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I do to get motivated? So the thing that I

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always say is that you can't rely on motivation. Actually,

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so we all expect that this mythical, kind of phantom

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thing called motivation is going to grip us at six

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o'clock every morning, right in time for us to get

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up and do some exercise, and actually that's not really

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how it works, So we need to kind of just

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lose that idea to start with.

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Sometimes you'll feel really.

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Motivated, especially if you've got a really good goal or

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there's something that you're really striving to work.

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Towards, like you're wedding exactly. Lots of brides are motivated.

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Yeah, if you've got if you can set yourself a

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goal and lots of reminders, and you know, there's things

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you can do to put around your environment, stickies on

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the fridge and stuff like that to remind yourself of

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what you're working towards. That can be really helpful, but

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there will definitely still be sometimes.

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That you.

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Just need to do something anyway, regardless of motivation, You

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just be in a funk, you just might be having

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a bad day. And so, you know, what I always

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say is that what we're wanting to work towards is

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to make these things a habit. Like if something's going

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to be part of your lifestyle, we're talking about it

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being as regular and as natural as having a shower

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or brushing your teeth, eating lost thing. You know, it's

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just going to be such a routine part of your lifestyle.

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And this is where again we talked about willpower in

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a previous episode, and the more that something is a habit,

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the less you rely on willpower to actually do it.

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So we want to create things that are habits and

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just a normal part of your routine so that you're

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not relying on that mysterious willpower that disappears. Also, it

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gets drained, so it takes again. So there's a lot

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of stuff gets written about.

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How long it takes to create a habit. M hm,

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twenty one days, twenty eight days?

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Is that a myth? Yeah?

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So so well, now I don't remember which research of

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it somebody has recently found out or it's been debunked anyway,

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that it actually takes more like sixty six days a habit.

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And I think that's.

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Really important for people to know, because if you're expecting

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that I'm going to get up and exercise every day

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for three weeks and then this thing is going to

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be a habit and I'll have this whole new lifestyle,

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then you can feel really deflated and disheartened if that's

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not the case. So we have to just expect that

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it's probably going to take a couple of months before

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we have actually we've created this new way of living

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and being. And so if we can keep our eyes

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on that goal, then that can be the thing that

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really helps you push through those crappy days.

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Where there's no motivation. Just go, just keep going.

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Eventually, my prize is actually that this is actually going

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to become a habit and that it's not going to

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be so hard.

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And that's where you sort of lean on support and

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being accountable to others, and I find that can really

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help people in exercise.

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Yeah, and you don't have to be doing it perfectly

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for that whole sixty six days. You can still have

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off days, yeah, and full you know, break yet habit

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and have relapses.

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Think of that gold Star chart we've talked about in

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previous episodes gold Stars.

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So but we do have to be realistic about how

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long it takes for that to become kind of a

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routine and then and you know, and there'll still be

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times where you know, you don't feel as motivated as

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other days, but again, by then it should be sort

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of pretty much.

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It's just something that you just do.

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That's it. And it's like anything in life, work, personal projects,

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anything you're dedicated to. Somehow people think exercises exempt and

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they should just have the motivation and wake up and

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be running in hot active gear like everyone we see

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out and about all the time. It's not like that.

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It's like anything. It takes work, it takes discipline. Sometimes

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people say you think discipline is a dirty word, like, oh, yeah,

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I got a discipline. I've got to have discipline. I

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see it as a freedom. Discipline's great. I love a uniform,

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I love a schedule. I love being able to just

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rely on that habit of Yes, the habit, it frees

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you up.

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Yeah, it frees up all that mental energy because you're

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not having to say every morning, will I or won't

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I do it?

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I just do it.

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And you know, before I got pregnant, I was in

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a routine five point thirty. I'd have my runners there,

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a heart rate monitor, I put it on and it

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was just go time. That was it. Whether I did

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the workout inside or outside, it was just the time

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scheduled in, no debates. And then I would brush my teeth,

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have a shower, I have breakfast, day started, don't worry

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about it done. It's just a habit.

386
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Yeah.

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So Ti, if you said before this is something I'm

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really interested in, you said before that five minutes is enough, yeah,

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to get a workout. I would love to hear more

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about that. And I'm sure all the time poor people

391
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would love to hear more about that.

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00:19:39.160 --> 00:19:44.559
Absolutely, Oh five minutes. Let's talk cardio, okay. So there's

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many ways you can exercise, and if you like to

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do some endurance training where you go and you go

395
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for a long run or a long swim or a

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long cycle because you enjoy it, that's fine. But there's

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also cardio you can do in bursts of five minutes

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and four minutes that can be incredibly effective. It's called

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HIT training high intensity interval training, and it's something that

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I incorporate into the workouts in Tifaxo dot com because

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it brush and metabolism and it improves your cardio and

402
00:20:13.720 --> 00:20:17.160
also it helps to create that lean muscle mass and

403
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the muscle that's your fat factories. The muscle burns more

404
00:20:21.759 --> 00:20:24.319
calories at rest, and you really want to be burning

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calories when you're sitting at work, not exercising yea throughout

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the day. And that's why you always have that friend

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who has that slice of cake and they never put

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on weight, and you know their fit, and they'll eat

409
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the cake and you think, how calm that doesn't go

410
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straight to her hips. That's because of the body composition,

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and you know perhaps she's got more muscle, lean muscle

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mass than you do. And it's formed through a combination

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of strength training and HIT training. So I love HIT

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training because from the outset it's centered around rest, which

415
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is great, great, right, So the intervals you choose, you

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can choose interval of twenty seconds, thirty seconds, even a

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minute if you want to where you work at like

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eighty percent of your max. You go as hard as

419
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you can, and breathlessness is the barometer, so you want

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to be really working in that interval. Then you have

421
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a rest, okay, and then you do another interval. Then

422
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you have a rest, and in the rest you want

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to be fully recovered before you go again. And you

424
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can do this type of training for four minutes to

425
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seven minutes. Studies have shown that twenty seven minutes of

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HIT training three times a week produces the same improvements

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in fitness as sixty minutes of cardio five times a week.

428
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That's amazing, So it's more effective. And for all of

429
00:21:36.400 --> 00:21:39.759
us who are time poll time efficient is so time efficient.

430
00:21:40.640 --> 00:21:43.039
I love HIT because I find that it gets the

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00:21:43.079 --> 00:21:46.720
best results for fitness. And you can combine it with

432
00:21:46.880 --> 00:21:50.200
a bit of You can do intervals on weights if

433
00:21:50.240 --> 00:21:53.079
you love weights, intervals of dancing, intervals of martial arts.

434
00:21:53.319 --> 00:21:57.240
I combine martial arts into the TIFXO program because martial

435
00:21:57.319 --> 00:21:59.640
arts burns the most amount of calories per hour than

436
00:21:59.680 --> 00:22:03.519
any the sport. It's amazing. Yeah, and even if you

437
00:22:03.599 --> 00:22:05.920
add in supply metrics like jumping and things like that,

438
00:22:06.000 --> 00:22:10.279
then you're stimulating that metabolism and a lot of people

439
00:22:11.119 --> 00:22:12.799
will just do steady state cardio.

440
00:22:13.240 --> 00:22:14.599
Yeah, like go for a long walk.

441
00:22:15.559 --> 00:22:19.680
Yeah, and it's not as effective as stimulating your metabolism

442
00:22:20.079 --> 00:22:23.000
through going really hard for an interval and then resting.

443
00:22:23.119 --> 00:22:27.039
It is really great for working your muscles, working in metabolism,

444
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and the best part, there's always a rest coming.

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So I could do this, for example, just get on

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a treadmill and go and like, because I see those

447
00:22:35.920 --> 00:22:38.519
treadmills have an interval time and just go, Okay, we're

448
00:22:38.519 --> 00:22:39.720
gonna do like a forty second.

449
00:22:40.000 --> 00:22:42.839
Is that how it works? Forty second, twenty second or.

450
00:22:42.839 --> 00:22:46.279
Yeah, forty second, twenty second, twenty second, ten second, one minute.

451
00:22:46.680 --> 00:22:48.599
You'd do a two minute interval of running if you

452
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want it, and have a one minute rest. So HIT

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00:22:51.000 --> 00:22:54.880
training really triggers training heaven because you get an after

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00:22:54.920 --> 00:22:57.200
burn effect, and whenever you're training, you don't want to

455
00:22:57.240 --> 00:23:00.119
just be burning calories in the workout. You want to

456
00:23:00.119 --> 00:23:04.759
stimulate your muscles and your metabolism to burn calories unrailing. Yeah,

457
00:23:05.039 --> 00:23:07.880
it's called an after burn effect, and HIT training is

458
00:23:07.960 --> 00:23:11.920
proven to burn calories for forty eight hours after you

459
00:23:12.000 --> 00:23:15.039
do that workout, which is fantastic because then you're thinking, Okay,

460
00:23:15.240 --> 00:23:18.799
the next morning, I have a muffin accidentally still burn,

461
00:23:19.599 --> 00:23:23.000
still burning calories from my workout yesterday, it doesn't matter.

462
00:23:23.799 --> 00:23:27.480
So I like that. I really think it's very effective.

463
00:23:27.480 --> 00:23:29.880
And this comes from like my taekwondo training, which is

464
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shut bursts of fighting in competition and also sprint training

465
00:23:36.200 --> 00:23:38.759
all of my training throughout my life. And I've gone

466
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through phases where I had a huge affair with the treadmill.

467
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I was on it, you know, just doing an hour

468
00:23:45.759 --> 00:23:49.359
run every day, and wasn't getting the results because in

469
00:23:49.440 --> 00:23:52.960
overtraining in cardio you can build up cortisol. It's a

470
00:23:53.039 --> 00:23:57.440
stress because exercise can stress your body over exercising and

471
00:23:57.519 --> 00:24:00.440
you don't get the results because cortisole can shut down burn.

472
00:24:00.920 --> 00:24:04.000
So when I was a gladiator on The Biggest Loser,

473
00:24:04.279 --> 00:24:07.960
the techniques we always used was hit training. It's always

474
00:24:07.960 --> 00:24:10.640
been effective, but if you really want to up the results,

475
00:24:10.880 --> 00:24:14.079
then combining that with strength training can really help. So

476
00:24:14.160 --> 00:24:17.160
some weights now one of the biggest myths, and I

477
00:24:17.200 --> 00:24:19.599
have to debunk this myth. Everyone when comes up to me,

478
00:24:19.599 --> 00:24:21.519
he says, Oh, no, I don't want to lift any weights.

479
00:24:21.720 --> 00:24:23.160
I don't want to look like the Hulk or the

480
00:24:23.279 --> 00:24:26.759
Rock or a bodybuilder. And I say, Babe, for you

481
00:24:26.839 --> 00:24:29.039
to look like a bodybuilder, you have to be on

482
00:24:29.119 --> 00:24:33.200
the strictest, most restrictive diet. You have to lift heavy,

483
00:24:33.240 --> 00:24:36.000
you have to train super hard. It's such a specialist

484
00:24:36.079 --> 00:24:39.119
way of training to look like that. You'd be lucky

485
00:24:39.200 --> 00:24:41.519
to look like a bodybuilder in twelve months if I

486
00:24:41.559 --> 00:24:44.480
put you on that program, yes you were going to

487
00:24:44.839 --> 00:24:49.440
bulk up. Eating rubbish will bulk you up. But you know,

488
00:24:49.839 --> 00:24:52.079
training with weights and just a little bit of resistance,

489
00:24:52.119 --> 00:24:54.839
whether that's body weight resistance like using your body as

490
00:24:54.880 --> 00:24:57.920
weight in a push up or a squat, yeah, or

491
00:24:58.000 --> 00:25:00.920
just some lightweights. And we have tony workouts on Twfexo

492
00:25:00.960 --> 00:25:03.400
as well. I combine it all in. It can really

493
00:25:03.440 --> 00:25:06.839
help women lose up to three kilos of muscle every

494
00:25:07.000 --> 00:25:09.880
decade from their forties onwards. And the muscle is that

495
00:25:09.920 --> 00:25:12.319
precious fat factories we're talking about. So if you lose

496
00:25:12.359 --> 00:25:15.480
your muscle, then you're going to slow down your metabolism

497
00:25:15.839 --> 00:25:17.680
and then you're going to put on weight as your

498
00:25:17.720 --> 00:25:20.960
hormones change as you get older. So it's really important.

499
00:25:21.000 --> 00:25:24.000
And I'm not a trainer, but the strength training, the

500
00:25:24.000 --> 00:25:27.400
weight training, that's the one that's good for your bone density.

501
00:25:27.160 --> 00:25:31.799
Right, Yeah, absolutely, it's fantastic, and it's low impact, and

502
00:25:32.400 --> 00:25:35.599
you're going to also get that after burn effect. So

503
00:25:35.759 --> 00:25:38.319
if you're doing some squats with a little bit of resistance,

504
00:25:38.480 --> 00:25:43.839
or you know, you're working through using weights and upping

505
00:25:43.880 --> 00:25:47.960
the load, then you're going to definitely get that after burn.

506
00:25:48.000 --> 00:25:52.680
You're going to look after your bones, develop better posture,

507
00:25:52.799 --> 00:25:54.880
and prevent injury, which is really important.

508
00:25:54.960 --> 00:25:58.079
Yeah, what I'm hearing is that that hit training and

509
00:25:58.119 --> 00:26:03.359
strength training is really fun, effective, efficient way of exercising

510
00:26:03.400 --> 00:26:07.680
if your time poor, but also that for anything to

511
00:26:07.720 --> 00:26:10.240
be sustainable, we really just have to be finding the51200:26:10.240 --> 00:26:13.799



thing that works but making it fun. So even if51300:26:14.119 --> 00:26:16.680



you don't want to hang out in a gym, take51400:26:16.720 --> 00:26:17.599



up a dance class.51500:26:17.720 --> 00:26:21.440



Absolutely, And you can apply these principles of hit training51600:26:21.519 --> 00:26:25.519



to any form of movement, any form. If you're a sprinter,51700:26:25.680 --> 00:26:28.920



if you love doing you know, going for long walks51800:26:29.000 --> 00:26:33.480



and taking some stairs, you can do little stare around yeah,51900:26:34.400 --> 00:26:37.400



and use intervals in that way. You can do strength52000:26:37.480 --> 00:26:41.599



training at home with a liter of milk in each hand,52100:26:41.839 --> 00:26:45.079



and you can do some workout and some exercises at home.52200:26:45.160 --> 00:26:50.359



It's really simple, but really enjoyment and fun is number one. Two,52300:26:50.440 --> 00:26:53.839



if you're looking for guidance, find someone who is qualified52400:26:53.880 --> 00:26:56.759



and an expert who is going to guide and support you.52500:26:57.480 --> 00:27:02.599



And three, the last part of an effective fat burn52600:27:02.839 --> 00:27:07.799



and strengthening program has to be about stretching and your52700:27:07.839 --> 00:27:08.920



flexibility as well.52800:27:09.079 --> 00:27:11.359



Don't I know this having lower back injury.52900:27:11.599 --> 00:27:15.400



It's everything, isn't it? And you know that's about releasing53000:27:15.440 --> 00:27:19.079



toxins from your muscles and dealing with DOMS delayed onset53100:27:19.119 --> 00:27:21.440



muscle soreness that you do get from exercise.53200:27:22.039 --> 00:27:23.799



And I had to google that when I first saw that.53300:27:24.319 --> 00:27:32.519



Everybody talking about domsday Now I know, yeah, laid onset.53400:27:32.759 --> 00:27:35.240



Yeah, and that's because sometimes it takes up to forty53500:27:35.279 --> 00:27:38.119



eight hours for those muscle fibers that you that break53600:27:38.160 --> 00:27:40.920



down during exercise. They swell, they get stiff, and it53700:27:40.960 --> 00:27:43.279



takes a little bit of time for that soreness to53800:27:43.799 --> 00:27:46.599



to come on. So you can you can deal with53900:27:46.599 --> 00:27:50.599



that through stretching. And it's really super important as you54000:27:50.640 --> 00:27:54.599



get older and now where all more sedentary sitting disease.54100:27:54.680 --> 00:27:55.839



It's sitting smooth.54200:27:56.799 --> 00:27:59.319



Yeah, So being active and it doesn't have to be54300:27:59.359 --> 00:28:02.799



structured X size. Sometimes when I'm on the phone. So54400:28:02.839 --> 00:28:04.920



I've got a conference call at home, I will do54500:28:05.000 --> 00:28:08.440



letterbox laps from my kitchen and I walk through the kitchen,54600:28:08.519 --> 00:28:10.799



through the living room, past the bedrooms, all the way54700:28:10.799 --> 00:28:13.000



out to the front of my letterbox and back and54800:28:13.039 --> 00:28:18.240



I'll just do laps. But I usually on busy days,54900:28:18.279 --> 00:28:21.000



people say it's easy for you. You're a trainer. You55000:28:21.079 --> 00:28:23.880



must fight, You've got time to exercise. No. I run55100:28:23.920 --> 00:28:27.759



a business, I have multiple projects soon, I'm going to55200:28:27.799 --> 00:28:30.200



have a newborn, I've got a husband. I mean, I55300:28:30.240 --> 00:28:33.680



don't have time to exercise either. I make time, but55400:28:33.839 --> 00:28:37.000



sometimes my movement for the day is simply I sit55500:28:37.079 --> 00:28:39.799



on a football at my desk, and I might only55600:28:39.839 --> 00:28:43.799



have time to do a few football exercises in between emails. Yeah,55700:28:43.839 --> 00:28:46.920



that's it, that's life. But that doesn't mean I look55800:28:47.000 --> 00:28:49.240



at my star chart and I go, okay, it's all55900:28:49.319 --> 00:28:51.680



or nothing, because one day I might fit in a56000:28:51.680 --> 00:28:54.480



whole hour. Yeah, and that's good enough.56100:28:54.960 --> 00:28:55.319



Yeah.56200:28:55.400 --> 00:28:59.640



Five minutes can make huge improvements to your mood, your56300:28:59.759 --> 00:29:04.160



energy levels, and stimulate your muscles and metabolism.56400:29:03.720 --> 00:29:06.480



And from a psychological perspective, give you that feeling of56500:29:06.519 --> 00:29:08.440



a bit of an endorphin rash, a bit of a56600:29:08.519 --> 00:29:10.359



quick win, a sense of achievement, so we get that56700:29:10.359 --> 00:29:12.119



bit of a dopamine heat to say I did something56800:29:12.119 --> 00:29:14.240



good and I'm going to be more likely to do56900:29:14.279 --> 00:29:18.160



it again. So it's that reward, that feeling of achievement57000:29:18.200 --> 00:29:19.400



that keeps us and.57100:29:19.359 --> 00:29:23.599



That's something I going exercise satisfaction. So within that five minutes,57200:29:23.640 --> 00:29:26.079



it's not also always about burning calories. But in that57300:29:26.119 --> 00:29:29.920



five minutes, you're not going for that snack or you're57400:29:29.920 --> 00:29:32.079



not making a bad health choice, and you may not57500:29:32.119 --> 00:29:34.039



want to undo all the hard work you did in57600:29:34.079 --> 00:29:37.039



that five minutes, so you make healthier choices throughout the day.57700:29:37.119 --> 00:29:40.799



It's like it's a great build up. So sometimes I57800:29:40.839 --> 00:29:43.799



exercise and I think, oh, I've got only five minutes.57900:29:43.839 --> 00:29:45.519



I'm going to do what I can because it sets58000:29:45.599 --> 00:29:48.279



me up in a healthy mindset to make those healthy58100:29:48.319 --> 00:29:50.920



choices throughout the day. I might have my bottle of58200:29:50.920 --> 00:29:53.720



water with me, I'll choose a salad at lunch instead58300:29:53.759 --> 00:29:56.839



of some fast food you know wherever I'm at, and58400:29:57.200 --> 00:29:57.759



there we go.58500:29:57.920 --> 00:29:58.680



I can vouch for that.58600:29:59.000 --> 00:30:01.680



If I do work out in the morning, I just58700:30:01.759 --> 00:30:04.440



instantly feel better and I know that I make healthier,58800:30:04.440 --> 00:30:06.200



better choices throughout the day.58900:30:06.359 --> 00:30:06.720



It does.59000:30:06.759 --> 00:30:09.000



It has a real effect if you can force yourself59100:30:09.000 --> 00:30:10.839



to do it, even if you don't feel like doing it. Yeah,59200:30:10.920 --> 00:30:13.119



the benefits definitely carry through everything else.59300:30:13.160 --> 00:30:16.079



And one of the tips I have is my ten59400:30:16.079 --> 00:30:16.599



minute rule.59500:30:17.440 --> 00:30:18.440



And I love a ten minute rule.59600:30:18.519 --> 00:30:21.079



Yeah, it's a ten minute rule, right, and try this,59700:30:21.359 --> 00:30:25.480



Try this, But if you don't feel like exercising, just59800:30:25.640 --> 00:30:28.519



go to the class or the gym, or out to59900:30:28.519 --> 00:30:30.839



the front door, out the front door, or press play60000:30:31.000 --> 00:30:35.960



on the internet at home and start. Just start, press60100:30:36.000 --> 00:30:40.240



play and start. And if in ten minutes you're totally60200:30:40.279 --> 00:30:42.920



hating it, not having fun, then I give you permission60300:30:43.079 --> 00:30:45.519



to quit and come back to it another time. But60400:30:45.559 --> 00:30:48.279



I guarantee that within ten minutes and doorphins will flood60500:30:48.319 --> 00:30:51.599



your your body, Oxygen will flood your body, You'll get60600:30:51.640 --> 00:30:54.759



blood flow through to your muscles, You'll start feeling so fantastic.60700:30:55.039 --> 00:30:59.319



You'll go for twenty minutes and not even notice. But remember,60800:30:59.400 --> 00:31:03.279



motivation comes and goes. But that habit of what I60900:31:03.319 --> 00:31:06.400



call pressing play on my program because it's a video.61000:31:06.480 --> 00:31:09.720



Every day, just pressing play on it and doing the61100:31:09.759 --> 00:31:12.440



workout for ten minutes and just pushing through ten minutes61200:31:12.480 --> 00:31:16.240



for me will keep you going and give you those benefits. Yeah,61300:31:16.400 --> 00:31:19.599



train for life, as my dad would say, train for life.61400:31:19.720 --> 00:31:22.079



Hopefully there's some tips there to help you with your61500:31:22.079 --> 00:31:24.920



exercise regime and to get moving a little bit more.61600:31:25.200 --> 00:31:27.640



On the next episode, we're going to tackle how to61700:31:27.759 --> 00:31:28.920



tame your inner.61800:31:28.720 --> 00:31:30.720



Critic, another favorite topic of mine.61900:31:30.960 --> 00:31:34.240



Yes, tune in Too Crappy to Happy with Tip and Cass.62000:31:34.440 --> 00:31:36.279



Next episode is going to be a goodie and we62100:31:36.319 --> 00:31:46.039



can't wait. Produced by Daves Lensky, Audio production by nix Later.62200:31:54.079 --> 00:31:54.519



Listener