How to Exercise on Vacay Without Killing the Vibe

In this episode of Get Your Shit Together we chat about:

🧡 Should you exercise on vacation? Bringing balance to a polarizing convo

🧡 Our favorite ways to incorporate movement while traveling

🧡 Plans before your flight or road trip: what to pack & look for!

🧡 How to make the most out of a hotel gym

🧡 An exact workout to do on your next trip that doesn’t suck

Episode Show Notes AND a workout for your next trip: www.getyourshittogetherpod.com/podcast/episode92  

Follow us on Instagram @getyourshittogetherpod 

Connect with Diane:

Instagram: @dianeteall

Website: www.diteawellness.com

Enroll in Root Cause Reset (self-study): www.rcrprogram.com
Order an HTMA Results Review

Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Enroll in self-paced Strength Training for Happy Hormones (STHH)
Get on the waitlist for Adina’s postpartum program

Follow us on Instagram @getyourshittogetherpod

Watch GYST on YouTube: https://www.youtube.com/@getyourshittogetherpodcast

Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Enroll in Root Cause Reset (self-study): www.rcrprogram.com

Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
STHH Prenatal Waitlist https://adina.myflodesk.com/prenatalwaitlist
STHH Postpartum https://sthh.circle.so/checkout/sthh-postpartum

Transcript

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Track 1 0:30

Hello.

Diane 0:31

Hey, the girls are back from holiday.

Track 1 0:33

They're back. Well, it wasn't really a holiday here, but we took a holiday from the podcast.

Diane 0:38

Yeah. Yeah, we did. I had a few dms yesterday and today that were like, so podcast today,

Track 1 0:46

Well, also that's on us because

Diane 0:48

We didn't tell them.

Track 1 0:50

last week we were like, see ya next week.

Diane 0:53

Yeah. And then we're like, oh, actually, yeah, actually we wanna take some time off. I certainly did. I had to go to a flea market, a holiday flea market.

Track 1 1:01

Sounds lovely.

Diane 1:02

Mm-hmm. a summer tradition. So I guess in some ways, short holiday weeks, whether in the summer or whatever are fun because you're like, oh, it's not Monday, it's Wednesday. But also I feel like I try to cram a full week into a short week. Sometimes my boss can be kind of crazy. It's me and my

Track 1 1:25

Wait, which day was the holiday? It was Tuesday or Wednesday. That's a weird day for a holiday. Just take, just take the whole weekend.

Diane 1:32

It's all a wash. It's a wash.

Track 1 1:34

Um,

Diane 1:35

Tell us if you are in an office job, like are you working hard or are you listening to the podcast and like scrolling threads on Instagram? Like their new Twitter app.

Track 1 1:43

should we talk about it? Wait, should we talk about, um, my nose ring?

Diane 1:50

Oh, yes. Can you please come closer to the camera and show the girls? It's so cute.

Track 1 1:56

You know what's funny? I've wanted this for a while and I always thought I would really want like a little huggy hoop, which if you get a nose ring, you need to wait like, no, no, right here. Yeah. On the side. But you need to wait six months to swap it from a stud to a hoop. You can't get pierced with a hoop.

Diane 2:11

Mm.

Track 1 2:12

And so I always kind of thought like, okay, I'll just have this stud to like, can switch it to a hoop, but like I'm kind of into the stud

Diane 2:18

I, I like it. I really it. suits you.

Track 1 2:23

Thank you.

Diane 2:23

for a long time.

Track 1 2:24

Yeah, I did want it for a long time and I was just pushing it off. And then once OIE was born, I was like, don't wanna have another hole to heal. Like let me let this hole heal first, you know? And then Donnie and I went on a date in the morning. We were like, we went to the Shook, we got coffee, we went for lunch. And then we were walking back, we passed this like beautiful looking tattoo and piercing shop and Donny was like, why don't you just get your nose ring now? And so I did

Diane 2:57

You're like, sure, why not? What did Donny get pierced?

Track 1 3:00

nothing.

Diane 3:03

his nipples.

Track 1 3:05

It's funny because we were asking the guy, like, I don't wanna offend anyone who has their nipples pierced, but we were just a little puzzled and asking him how often he does that piercing. So, Then it occurred to us that maybe he had his nipples pierced. The man, the man that did the piercing. I don't know, but he was great. it was a very good experience.

Diane 3:29

Good. I'm glad. I, freshman year college, of undergrad, it was another time and I really wanted my nose pierced. I remember some friends like this nose out of construction paper, I don't know, and had a piercing because they were going to pay for me to get my nose pierced. We didn't end up doing that. I don't know why. Maybe I chickened out. I also thought that I would have at least a half sleeve tattoo and I definitely don't see myself with one of those now. So maybe

Track 1 4:00

Interesting.

Diane 4:01

maybe more ear holes. I could do that.

Track 1 4:03

Yeah.

Diane 4:03

my nipples

Track 1 4:04

I could do way more of those ear holes,

Diane 4:08

Well, I really like it. I'm glad that you did that because, um, y'all, Adina is not very like loud and um, public about private milestones, but she and Donnie just celebrated. Can I say it?

Track 1 4:20

Yeah, of course

Diane 4:21

10 years

Track 1 4:23

that's true.

Diane 4:24

Congrats.

Track 1 4:26

That's very exciting.

Diane 4:27

I go. I knew, I think I wrote it in my planner. I was like, I think it's coming up soon. And I remember you told me you were thinking about some things that y'all were gonna do for your anniversary and I was like, didn't that just happen? You're like, yeah, like a week ago

Track 1 4:38

Yep.

Diane 4:40

So congrats. What else are you cooking up over there?

Track 1 4:44

ah, cooking. Okay. Well this recipe, I don't know if I ever shared on the podcast, but I shared a lot on Instagram and it always gets rave reviews. There's this sourdough chocolate chip cook recipe, that chocolate chip cookie recipe that we just love around here. Um, it's by the boy who bakes, I think is his blog and. It's such a good recipe. It's very, um, gooey cookie, like, you know, not so cakey.

Diane 5:17

baker's chocolate and

Track 1 5:19

I do,

Diane 5:19

Yeah.

Track 1 5:20

I don't use chips, but also to account for the water content in the starter, you cook down the butter, so it's basically almost like a browned butter cookie, and it's got a good amount of sugar and it's egg yolks without any egg whites. So it's just very gooey. It's very yummy.

Diane 5:41

that sounds fantastic. me a picture so I can, so I can see. I actually just bought some chocolates to make some cookies, I've been churning, not

Track 1 5:52

you've been churning.

Diane 5:53

my ice cream machine has been churning over time because it is peak cream season here. The cows are just, they got, they got lots of it, I've been taking advantage of that. I made regular, regular vanilla ice cream. The base recipe is in our G Y S T mini course cookbook. I also tried making mint chocolate chip ice cream last week, and I like it, but I took a bunch, literally a bunch of mint leaves. Steeped it in the custard like it tasted like leaves more. It didn't, it what? I'm thinking of a mint chocolate chip ice cream. I, I don't know if I'd rather have mint extract

Track 1 6:32

Hmm.

Diane 6:33

Neil's like this tastes like leaves, like still mint, but not the mint flavor that I was looking for. Maybe I just like artificial mint. I don't know.

Track 1 6:41

Maybe. Maybe you just gotta squirt some toothpaste in there.

Diane 6:44

Yeah, just a little bit of, little bit of chalky toothpaste. I did make this morning cookies and cream ice cream

Track 1 6:50

Yu.

Diane 6:51

the cream in the milk are about to go off and

Track 1 6:54

Gotta get 'em, get 'em in the freezer. Um, did you use the Annie's cookies? Which, what cookies did you use?

Diane 7:02

love the Trader Joe's Jojo's. They have a gluten-free option too, if you those. So that's why I did the gluten-free jojo's, which I think they all taste, they just taste delicious.

Track 1 7:11

Mm-hmm.

Diane 7:12

I used at least almost a full pack, full

Track 1 7:15

You got to

Diane 7:16

Because I hate when you get ice cream and it's like a piddly amount of mix-ins. Like

Track 1 7:20

No.

Diane 7:21

The machine was struggling, like coming out the top

Track 1 7:25

When, when it makes that noise, like, will we get through this

Diane 7:29

spatula to like nudge it back in there, but I was like, this

Track 1 7:32

We've all been there.

Diane 7:33

So that And is 4th of July without a hotdog? So I always think of the Lenny Kravitz song, and I don't know if you've seen on my story, every year I share the hotdog suit that I had on.

Track 1 7:47

Is it sunny over there? Why do you keep like the sun

Diane 7:50

no. This is me. is

Track 1 7:52

Oh, that's your hot dog suit.

Diane 7:54

suit. So

Track 1 7:54

Oh, I thought you were like squinting into the sun.

Diane 7:58

no English. So I was in this hotdog suit as an American hotdog and we grilled up some jalapeno brats. But Neil smoked some chicken

Track 1 8:09

Yum.

Diane 8:10

smoked chicken legs, and smoked. Ribs

Track 1 8:15

Yum.

Diane 8:15

one of our favorite farmers, but we did sriracha barbecue from Trader Joe's, which is really delightful. They were so good, but I have a problematic tape. I love that they were happy, happy hogs from our favorite farm, but they're a little too lean. Like I want, I want more meat,

Track 1 8:36

Mm-hmm.

Diane 8:37

a lot of flavor. They were delicious, but Neil's like, maybe we need to also get a rack from Costco because this wasn't enough meat and it was, was an investment for these ribs and I wanted some more meat on them.

Track 1 8:49

is it, is that typical with like pastured pigs?

Diane 8:53

It seems like, or I know definitely was the case when we bought lamb. Like, oh, this is small, smaller, this is little leaner.

Track 1 9:01

a little less GMO

Diane 9:02

got. Yeah. And it is, uh, I mean it's going to cost more because of the care

Track 1 9:07

Yeah

Diane 9:08

of the meat. Yes. So basically though felt like I could have killed a whole

Track 1 9:14

Uh huh So what you're saying is you really want to eat pig that is fed Skittles and gets a little fatter

Diane 9:19

Skittles trash.

Track 1 9:22

Yeah

Diane 9:22

Cuz some, you know, balance baby. So yeah, that's what we did on the fourth, but we also smoked chicken legs, so I was able to have chicken legs. Don't worry, I'm not going hungry. we woke up at, so our tradition is to go to, if you're in Michigan, it's called Burley Park Flea Market in Howard City. It's over in the west side of Michigan. We get there really early. best one's probably Memorial Day, because I think everyone's camping over 4th of July, nothing else. It's amazing for the people watching for the elephant ears, the corn dogs. But some of the booths will look like someone just basically opened up their grandpa's basement and like dumped it all on tables and like, does this work? Do I need this broken thing? So some, there's some of that, but there's also antiques and other things. So I like to go and look around there. That's what we did over the fourth. It was so much fun. Found

Track 1 10:10

That's great

Diane 10:12

and I went thrifting and cleaned up my entire closet. I was over here like, I'm gonna read a couple books this weekend. And then I went through my closet, purged a lot of things to donate, and then promptly went thrifting after I donated.

Track 1 10:26

I need to do that so badly That was gonna be on my to-do list today and then the day just ran away and I prioritized training and doing some work and hanging out at the beach with my kids

Diane 10:35

like, why do we have socks that are like 10 years old? We don't need 'em. Throw 'em away.

Track 1 10:40

Sometimes you do need them though you know

Diane 10:42

The beach sounds lovely.

Track 1 10:45

It was great

Diane 10:46

media, what have you been watching in the media front?

Track 1 10:50

Ah well two things Oh I'm so glad I remembered this one It didn't go in the outline but I just remembered it Um okay First I'll start with the basic Recommendation Um the Bear is back If you heard us talk about that last season very stressy show on the whole

Diane 11:07

Yeah. Yeah, it is.

Track 1 11:09

characters are excellent Now they're even more developed really enjoying it It's a great length Like you almost feel like the episodes are too short which you never feel that way you know

Diane 11:18

30 minutes is a sweet spot.

Track 1 11:20

it's nice Um there was actually we actually just watched a very relaxing episode which is like not typical for the Bears so I don't wanna do any spoil leaves but it was like a Marcus centric episode and it was so delightful Um so that's like our more highbrow media right now And then then okay the nineties girls are gonna appreciate this I don't know if I've told you this I feel like you don't care at all but

Diane 11:49

is there singing?

Track 1 11:51

Uhuh there's this Instagram account that is dedicated to the Olson twins And this gal has downloaded every single Mary Kay Ashley movie and uploaded them to a Google Drive so you can watch them for free Donny and I he never saw any of them So we watched Passport to Paris Holiday in the Sun

Diane 12:20

Yeah,

Track 1 12:21

Um that was it so far But first of all the letter box reviews for both of those are so good

Diane 12:29

I forget about letterbox. I have not been logging.

Track 1 12:32

Um

Diane 12:32

I don't know why you don't think I would like that. I love the Olsen

Track 1 12:35

okay I just never know I never know Diane I didn't know

Diane 12:38

the seen the, the ification of Jennifer Lawrence? Her style has been amazing. And she's friends with Mary Kate, I believe so. Her style has been

Track 1 12:47

Yeah I didn't know if it was one of those things where I was gonna say that and you were gonna be like oh I never watched those Those were bad

Diane 12:52

No, I like those. Yeah.

Track 1 12:53

Okay good Um they're insane So passport to Paris is actually more of a movie than holiday in the sun Holiday in the sun is like a slideshow like it's like the original vlog It's just like a slideshow

Diane 13:10

They've had quite the career from full house to that, to their fashion

Track 1 13:16

Amazing

Diane 13:17

run out. Yeah. Real good.

Track 1 13:18

so amazing But they're like executive producers on these movies Like they have the final say in a lot of the decisions You know

Diane 13:28

Yeah.

Track 1 13:28

give a 12 year old full decision making power in a movie and watch what happens

Diane 13:33

I feel like if that, if I was given that creative freedom and responsibility, it would end up something like what I've been watching or rewatching, I should say. I think you should leave with Tim Robinson. it

Track 1 13:46

But now but now not when you were 12 you know maybe

Diane 13:50

May. Okay. I loved Cartoon Network. I love, some of you might get this, and this is very specific humor. Tim and Eric, awesome show. Great job.

Track 1 13:58

Did you watch um teen Girl Squad

Diane 14:01

no, I don't think so. But the humor is very unhinged, very awkward, sometimes uncomfortable, but I feel like the bits in, I think you should leave. This is on Netflix. There are three seasons. feel like they are short enough that you're just, you're uncomfortable for a short amount of time. A lot of public freakouts, a lot of things that don't make sense, but it's just so and stupid. I laugh so hard. Um,

Track 1 14:27

Well speaking of the hotdog suit that's a great one too

Diane 14:31

Um, if you are unfamiliar, you may have seen the meme template that's making the rounds on Instagram is like, are you sure about that? You sure about, but it's so funny, we had friends over and they were laugh crying through some of it. So we haven't got through the season, but

Track 1 14:47

Uh we didn't do that one yet

Diane 14:48

just needed something silly because even though I said I wasn't gonna watch it, kind of like what we did with that romcom, I was like, I need to see what they did with this. So we don't need to talk about The Idol anymore, but, um, definitely the worst show that has ever been on hbo. Um, I haven't watched The New Sex and the City because I just wanna pretend it never happened, also terrible. Um, the only other thing I've been consuming There's a fantasy book I'm in the midst of right now that I know some of the G y SST Girlies and some of my clients are reading The Serpent in the Wings of Night. It's the second book in that, um, trilogy, which is great. But I've also been reading the Perfectionist Guide to Losing Control, which sounds like that title just sounds like in crisis. I'm not, but I really like the perspective of this author re reframing perfectionism because I think there was a time where we, if you identify with perfectionism, we thought, okay, so strength. And then we're like, no, it's not. I'm recovering. But she's also inviting you into harness of that

Track 1 15:52

Mm-hmm

Diane 15:53

strength and letting other things go, like hakuna matata style, like, so it's very interesting. There are five different types I just, I feel like it's a, a little hug and it's, it's a nice, nice read so far. So that's my nonfiction pick.

Track 1 16:08

I love that

Diane 16:10

Yes, yes, yes. today,

Track 1 16:14

today

Diane 16:14

this day of July, early July,

Track 1 16:17

Yeah There's a hair on my microphone

Diane 16:20

some travel. Coming up, you have some camping or glamping going on, and you are in the midst of a training program, maybe S T H H, and you're like, do I move during vacation? Do I just hit pause and pick this back up later? What are my options when I'm away from home? And if that's you, then this episode is for you.

Track 1 16:45

Yeah This is a question that comes up all the time so I think there's a fun episode to do and we're gonna chat through some Things to be thinking about Some things that we're thinking about on vacation when it comes to training and we're also gonna give you an exact program that you can do on vacation Like we'll teach you how to adjust your program based on the specific type of travel that you're doing what type of equipment you have access to whether it's car travel plane travel like there's different things to consider in all the different scenarios So let's uh let's get to it

Diane 17:18

Yeah. Uh, so are people going to be like doing lunches down the aisle of their flight or what?

Track 1 17:26

maybe sometimes Like are you holding

Diane 17:29

anything o over 10 hours. Like,

Track 1 17:32

I know

Diane 17:33

that seat for 10 hours.

Track 1 17:34

yeah Get my hips a move and like if I'm holding a baby then I will definitely be moving through the aisles

Diane 17:41

Oh, yeah. Well, this is a, this is a timely episode though. I recently was thinking about this, like, okay, so do I start my program over from the beginning? Especially if you're someone who's like, oh, I fell off this one day. What do I do? We're going to have some reminders for you and some adjustments that you can make. So you said they're gonna, there's gonna be a program should they like take notes.

Track 1 18:03

Uh yeah we'll get you you could take notes but it that'll be towards the end First we're just gonna chat

Diane 18:08

Okay. Okay. So let's chit chat. So Trainging, um, should you work out while you're traveling

Track 1 18:16

Well if you've been listening to this show for a while you know there's usually two camps and then Diane and I usually sit somewhere in the middle so like there's the yeah there's the uh no days off people who are like I'm on vacation but I'm a disciplined person so I'm gonna get up at 5:00 AM and uh Ooh So you gave you let them sleep until six

Diane 18:39

Neil would be up at five. Yeah, for

Track 1 18:41

I'm gonna get up at five and I gotta run all these miles I get to see the sights when I run my miles and it's amazing And this is my lifestyle and no days off Um and some people are like vacation Fuck no I'm not working out So

Diane 18:59

I'm in the middle, but maybe towards that end where like, we're just gonna fit movement into it. But we're, I, I'm not the person to wake up at 6:00 AM and train anyway.

Track 1 19:09

Yeah

Diane 19:10

be me.

Track 1 19:10

no Yeah So as you can guess we like sit somewhere in between Um yeah Like if it ruins your day to train don't do it Just like relax enjoy walk around see what you gotta sea Walk in There's you know depending on where you're traveling to like there's hills there's steps like there's to move your body and enjoy without like clocking the workout and making it Ruin everyone else's plans Like

Diane 19:43

Like, no, we can't go do that because I have to fit in my miles. I definitely who that's their style is like, they are so regimented and they're gonna find a way to bike. You're like, where did you even get that? I don't know. They just make it happen. I guess it depends on how you're traveling. I know a lot of people who they're camper lifestyle in the summer especially because Michigan summers are so pretty, so that might be more of a sedentary vacation. But definitely there are others who, camping, yes, but hiking or they're having their Italian summer. I'm getting all these tos after I got back from my Italian summer vacation that are like, if you're packing, if you're going to Italy, I'm like, that was helpful a couple months ago,

Track 1 20:23

Yeah

Diane 20:23

Um,

Track 1 20:24

That algorithm tripping up

Diane 20:26

Yeah, like didn't, you know, like I've already been what, next year? But in a trip or vacation like that, you're likely walking a shit ton. I clocked a lot more steps than I do when I was at home. So in some regard, you might be moving more while

Track 1 20:42

Yes Yeah And like if it's a part of the travel or part of the trip is like a fun activity that you do with your friends or your partner like go for it Do that thing to move your body Don't like be like oh we can't do the stuff cuz I have to go get my workout in You know

Diane 21:04

Yeah.

Track 1 21:04

Um I mean do you But that's not what I would do Um but wait there was something else I wanted to say when you said that about walking Oh yeah And then consider like is this is a whole conversation around like if your program is appropriate for you or not but Have you had the experience of you do the workout and then it ruins the fun vacation stuff Cuz it's like oh I'm so sore for my workout and now I'm like bitching and moaning when we're trying to walk up these stairs or do that hike or you know like

Diane 21:38

annoying person that's like, oh, I just worked out so hard in the hotel gym, I can't do the site. Mm.

Track 1 21:43

yeah like if it's if the workout is ruining the fun stuff of the trip then maybe it's not a good workout for you

Diane 21:51

Yeah. There you go. Well, maybe we should think about. The whole timeline course of this vacation trip, whatever, this travel, and if you are someone who's on a flight, like how do you recover or move after sitting down a little can for a few hours up, up to, gosh, like what's the longest flight I've ever been on? 19 hour flight I think

Track 1 22:17

That's too many Um

Diane 22:18

too many hours.

Track 1 22:19

that's too many But yeah Also car travel We were actually just talking about this inside the club because one of the athletes in there was talking about how she had to do a whole bunch of driving and was trying to figure out how to support her body And why does driving have to take such a toll on your body

Diane 22:40

though.

Track 1 22:41

that bucket seat is literally designed to put your pelvic floor in the worst possible position ever like

Diane 22:49

car, like a seat in a car is a bucket seat.

Track 1 22:52

I just like the way the seat is positioned It's like

Diane 22:54

mm-hmm.

Track 1 22:55

just you can't possibly keep your pelvis in a good position you know like tucks you all the way under and like Yeah

Diane 23:03

inclined, Yeah. There's kind of

Track 1 23:06

It's like scoop

Diane 23:08

scoop. I think we used to, we used to drive down to Virginia Beach where my family's from, and that was 12 to 14 hours, depending on how many bathroom trips we made. But we would go like three, four hours in the car just sitting there. And sometimes like, I'm almost doing now, I'll sit to the side in the bench, seat in the van when we're growing up and like sit on my feet, my legs, and give myself a cramp. My back starts to hurt, like, and not fun. So yeah. What can people do they're feeling creaky after like long flights or car trips?

Track 1 23:43

yeah So that's the thing too I think like we said we're we're kind of in the middle here where like Some people vilify moving on vacation as like a fitness culture diet culture thing It's like I'm on vacation I'm celebrating myself like I'm not doing any of that stuff But if movement makes you feel better and makes you enjoy your travel more than do it Like if you are a person who loves the movement prep inside S T H H and it makes your joints feel juicy and it makes you feel like you're ready to go for the day then do that at the beginning of your day and then the hike will feel better Or the endless walking will feel better if you roll out those feet and do some calf raises and like can actually enjoy without feeling crampy or pany or you know waking up in a hotel bed and feeling like your neck and shoulders are useless Like there's so we have

Diane 24:43

tell yourself, oh, I just need to get to the nearest chiro Cracker

Track 1 24:47

Yeah Like movement can be such a tool

Diane 24:51

Yes. um, I'm thinking of mobility and hip stuff. That's been my go-to after sitting long and this morning in the club, Adinas, S T H h, strength Training for Happy Hormones Club. If you were like, what is she talking about? I, Adina was clubbing

Track 1 25:07

We were out in the club We were moving our hips in the club

Diane 25:11

On the live call today, we were doing, I dunno if it's 90 90, it's where you're like, you know, raising up onto your hips and that, oh, that felt so good. So I love doing that. That's a, that's a good one. Or like rock back type stuff.

Track 1 25:23

The best

Diane 25:24

Yee.

Track 1 25:25

Yeah And then also like I think something really cool and this is what we're always talking about when we talk about training for life is like the things that you do in your regular routine in the gym Should make you strong and resilient so that you get to choose to do fun stuff on vacation that's out of your comfort zone Like your body is strong and resilient So you can choose to do a hard fun thing on vacation and not have to exclude yourself because you're scared of hurting something or you're scared you're not strong enough to hold onto the rock climbing wall And you know like there's so many opportunities for you using movement as play If you are strong and resilient and those things can be fun Instead of being scared or scared you're gonna hurt yourself or scared you're not strong enough to have the fun doing the thing

Diane 26:20

Right. Like we talk a lot on our episodes about how strength training makes life easier, but it also makes vacations more adventurous and fun as well. So I am thinking to our trip to Costa Rica in 2020, and I had been doing, at that time a lot of barbell stuff, but a lot of strength training nonetheless. And we did repelling down waterfalls and you had to be pretty strung, hold yourself up. And I really noticed my upper body strength come into play there. And we got some cool action shots and I was like, damn, my lats and my shoulders are ripped I hadn't seen it. And I was like, look at those gl. But I remember going through it and thinking, wow, me two, five years ago would have had a lot more of a difficult time.

Track 1 27:10

Yeah

Diane 27:11

of the movements, whether it was at waterfall repelling or um, in a hi, a hike with a lot more rock scrambling like we've done. We go out west, like it's so much more fun when I'm not winded or scared that I can't keep up. So string training makes adventurous and makes it a lot more fun.

Track 1 27:31

Yeah those are some of my favorite messages to get from people inside S T H H Just like reflecting on travel that they've done or activities that they've done and being like I can't believe how much more fun it felt or how much more capable I felt and not being scared to schedule really hard hikes You know It's like that's what life's all about is using movement as play is having fun is seeing the world is doing that kind of stuff So let's give you the tools to do that

Diane 28:03

Yeah. And I notice, I'm wondering what, um, feedback. Y'all will have, if you like to hike. I'll be looking something up on vacation, like trying to find a trail and it'll say it's intermediate to advanced. And you go and you're like, okay, well based on what ability? Like this isn't that bad, but I really do like the app, all trails.

Track 1 28:25

Mm-hmm love all trails

Diane 28:27

some, some reviews of different routes. So love that one. uh, was it this last trip or maybe when we came to visit you, you remember thinking, all right, well I was kind of going through program again and what am I going to do? Didn't have my bells and I got to train with you. So that was nice. But what about just a more active, uh, day here or there with hike? some of that felt like strength training because of the scrambling or the climbing. Um, when we went to Pet Petra, so many stairs, so much walking, and we had to run to our bus at one point so that we didn't get left behind. So there's some conditioning in there too.

Track 1 29:08

Yeah you gotta have the ability to be able to sprint to catch the bus That's what it's all about

Diane 29:14

And I remember looking around and I was like, wow, visiting Petra, like doing the whole hike around because it's huge, right? would be very difficult, if not impossible if I didn't have this ability. And I saw people of all ages going through, there were a couple of golf cart type things, but they would only be able to take people to a certain point. So I saw so many more people like walking around, people like older than my parents, um, grandparents who were going along and hiking Petra. And I remember thinking like, this is one of the reasons why I trained, because I wanna be able to do this when I am 30, 40, 50 years down the road.

Track 1 29:58

Yeah

Diane 30:00

So you can get some fun movement hiking, seeing the sights, getting your comfy walking shoes on touring Rome or, um, wherever on your Italian or European summer.

Track 1 30:13

Oh you're Italian summer

Diane 30:15

Yes. I side note, if you're looking for shoes, this was a TikTok find, so thank you. Italian Summer TikTok, Scholtz. Dr. Scholtz makes pair of sneakers. I think they're like 80 bucks and they are so comfortable. I didn't need to break them in. I walked everywhere in those. So that was one of my favorite pairs. I know Adina has some barefoot shoes. She loves. I also had Birkenstocks, which have been my tried and true for like years.

Track 1 30:44

I know It's funny you're like a Dr SHOs and I'm like let me feel the earth more like

Diane 30:51

But I want form and and function. Like I want them to look cute,

Track 1 30:56

Yeah I'm like let me feel the earth Um we've talked about that joke before on our foot episode but um I would buy that from a Mr Shoals Um wait about shoes Oh actually this is a good time to mention this We definitely have talked about this on foot episodes before Diane when you were a little girl did you think you would grow up to have a podcast with foot episodes

Diane 31:29

Not once, not ever I was terrified of public speaking, so no,

Track 1 31:34

and Feet

Diane 31:36

I don't like feet. I just put a photo on Instagram about after our SST h H Club workout, and there was a part of me that was like, you need to cover your toes because they look good. And while 96% of people who follow me are women, there are some men, are some men that fly by and. merchandise as my sexologist friend Megan says. So maybe I and put my Venmo tag on that. I don't know.

Track 1 32:04

Um speaking of men that follow us and then I should try to remember the other thought I started but I uh running a business on Instagram is sometimes the worst when you get like solicited in the dms by all these like content coaches and like um

Diane 32:23

Hey, How long have you been coaching?

Track 1 32:26

yeah hey how long you been doing this And there was a man who was like an email marketing coach in his bio and he first started sending me these messages of like Wow your content looks amazing Like blah blah blah blah And then the next messages were like do you have an email list I can sign up for No I don't have an email list You can sign up for Like whatcha doing here Go away I don't want your help

Diane 32:55

But

Track 1 32:56

Yeah

Diane 32:57

goodbye. But

Track 1 32:58

Bye Black

Diane 33:00

Where you were talking about feet.

Track 1 33:02

I was talking about feet I was talking about barefoot shoes Yes This is a good point If you buy yourself a cute pair of barefoot shoes and you have never worn barefoot shoes before and you're like I'm gonna take these to Italy and walk 20,000 steps a day in them you will probably be in a lot of pain So don't do that

Diane 33:21

Are they stiff?

Track 1 33:23

No Just like if you've never used your feet and your calves properly and all of a sudden your feet are like touching the earth then it's gonna hurt Like you need to ease into Barefoot shoe wearing So you should go for like short little walks slowly build in time

Diane 33:44

yeah. Wiggle those toes. Spread those toes. God, that sounds so disgusting. yeah, spread 'em.

Track 1 33:52

Spread 'em

Diane 33:54

Actually, speaking of barefoot shoes, I did buy a pair of handmade sandals and Capri Capri Um, that's a big thing, is handmade sh handmade there they'll make 'em to your feet. You can choose the strappy if you want those. I did some little slides, um, but they're really cute. But I do say so myself. And before I forget, before I forget, we were talking about feeling creaky after travel. And if you're like, oh, I need to stretch, we do have an episode about stretching.

Track 1 34:24

Yeah You don't need stretch

Diane 34:26

So mobility movement, that's the name of the game. Um, but okay, let's say that folks want to train on vacation, but they don't wanna be the crazy person at 6:00 AM and they don't wanna just be laying out. They wanna feel good.

Track 1 34:42

Yeah

Diane 34:43

a gal to do?

Track 1 34:44

Wait one thing about that cause I know people have gone through this okay you wanna train on vacation It is like the ultimate stress of the hair wash situation where you're like the time I have to train is the morning before we go out on our tour or this or that But like then do I have to change my clothes again Do I need to shower Do I have to wash my hair Like all the thoughts of like the timing is gonna ruin everything for like how you look that day It's tricky stuff

Diane 35:15

Yeah. Oh, I thought you were gonna give him a tip on that. I mean,

Track 1 35:17

No I've just it's the struggle is real is the point Do people still

Diane 35:21

Get wipey. You could do that. I have to kind of like shower or wipe up after, so that I don't break out on my shoulders, like where are. So I'll try

Track 1 35:31

so it's like a body rinse off

Diane 35:33

Yeah. A bird bath as, like to call it, or PTA shower,

Track 1 35:37

Mm-hmm

Diane 35:38

um, but we just recorded it. Or I just did my workout for S D H and then came in here. fans of Yeah. Yeah.

Track 1 35:47

fine I think now in my life what I would do is it also depends how hot it is and if it's like a strength workout or strength and conditioning But I would probably wash my hair night before or two nights before and then have it be completely dry and then like wear it in a bun for the rest of the day

Diane 36:09

Yeah, cause you got a lot of, you got a lot of hair.

Track 1 36:12

Yeah

Diane 36:12

more from my body and it took some time to get there. If you don't, if you're someone who's like, I don't sweat when I work out. Might not be working hard enough. It might also be your metabolism. I was working with some slower, slower metabolism, I just, I sweat more from my body. Neil will like start sweating from his face and head immediately, like everywhere, just

Track 1 36:33

Yep

Diane 36:34

But I've also marinated my dry shampoo. So what I do is I love the

Track 1 36:39

isn't it Then Wet shampoo

Diane 36:42

Ooh, right. No. Like I'll do so especially on second day and on vacation in general training or not. I like the prime Leaf here. It's a powder, so it's not aerosolized, whatever. So I'll like the night before kind of dump it where I think I'm going to get more greasy, oily, like around the and not really brush it out. So if you have one that's more like the lighter color you can look a little dusty, but I'll put it in and like have my hair pulled off my face in like a half pony for this short hair situation. And then in the morning just kind of like brush it out. And I feel like that absorbs a little bit more going workout if you're training or if you're just sweating throughout the day.

Track 1 37:17

You said marinade in my dry shampoo and I heard marinade my dry shampoo And I was like if you aren't you just making wet shampoo

Diane 37:26

Oh, I see. No, I left the dry shampoo marinade on my

Track 1 37:29

Got it Okay Got it All right Well so you wanna train on vacation How are you gonna do it First if you are driving this is the beauty of kettlebells throw two kettlebells in your trunk Maybe make sure they are securely fastened They're not just like rattling around in the trunk the whole time You can you can buckle 'em into a seatbelt too Um you know wedge 'em in there real good And then stick to your program as is or message your amazing coaches and ask them how to modify the workout based on the load that you have available And we've been seeing some cuties inside the club show up with photos of where they've taken their bells this week So it's really fun

Diane 38:14

the roof.

Track 1 38:15

The roof

Diane 38:15

on the roof.

Track 1 38:16

Yeah Um kettlebells by the lake like just so cute And that's what makes them so versatile and wonderful I was talking on Instagram stories the other day about how like it's not that kettlebells are the best training tool on earth It's not like you can only get strong and explosive and build muscle with kettlebells It's just that they're really fun to use and it makes you wanna show up more They're really portable they're really versatile It just makes your workout more sustainable and that allows you to be more consistent And consistency is the whole thing Being consistent is the whole thing So even if barbells are working great for you but then you can't fit in the time to set up the bar and tear down the bar or you can't get to a gym where the bar is when you're a mom when you're stressed out when you're you know and then you're not gonna do it consistently It's not a good workout

Diane 39:15

Yes. Yeah, I been using them for the LA last couple of years I think, and they're so compact. I have them around my monstera plant in my house, so I just love that they are for so versatile. I think I have, I have a barbell and some plates that I bought beginning of the panorama and just haven't set up because I realized our basement is too low

Track 1 39:38

Yeah

Diane 39:39

overhead things,

Track 1 39:40

you can deadlift

Diane 39:41

Yeah, I can deadlift. Uh, but I've had a lot more fun with bells and I actually need to buy a couple more for the double bell stuff

Track 1 39:48

Oh yeah

Diane 39:49

block. Yeah. So we'll see. But, okay. What about if you are, whether you're driving or flying, but you are, your accommodations are, say an Airbnb or a hotel, you still wanna move, don't have your bells, but maybe, maybe your, let's, let's go with hotel. Maybe your hotel has a gym. Now, I say gym, I say that very loosely

Track 1 40:13

a loose term for hotels

Diane 40:15

you. So what are some options if one needs to modify their program? Especially if they're in S T H H, your program's strength training for happy hormones and they still wanna get a workout in, but they have a couple of old ass dumbbells at their disposal.

Track 1 40:31

right So hotel gyms are usually some treadmills or other cardio equipment Yeah and like a few dusty old dumbbells in the corner or a gorgeous set of brand new dumbbells but like nothing else Or some kind of like selector eyes machine like a cable situation or a Smith machine would they have a dirty grilled machine at the gym at yeah No

Diane 40:55

if you're not familiar, it's the one where you're like opening your thighs.

Track 1 40:59

Yeah the abductor adductor machine

Diane 41:02

Yeah.

Track 1 41:02

spent Spent many hours there in college

Diane 41:06

Yeah.

Track 1 41:07

for why

Diane 41:08

I, um, okay. Abductor is when you're crushing something, like you're crushing their head, you're crushing

Track 1 41:14

Opposite

Diane 41:15

Add,

Track 1 41:16

ad adductor is the inner thigh That's when you're squishing

Diane 41:22

oh, I would be like opening 'em up.

Track 1 41:24

a abduction Abduction is when your leg is going out

Diane 41:28

Mm. Okay. girl machine.

Track 1 41:31

Yeah

Diane 41:32

Sorry if anyone's so offended, but like, are we surprised? Like Diane's crass, um, can you tell them what you're going to call that little, that thread in your new community? Can you tell 'em

Track 1 41:43

Yeah I was telling Diane how it's like the podcast brand is a little bit more crass than like my personal brand because the podcast brand has Diane mixed in and so inside of the S D H H Club there's one channel that's just like a private Instagram account for like quick form tips for the current CL training block And I was gonna make it like a low ticket subscription and just make it like you could pay for just the tips

Diane 42:19

just the tips.

Track 1 42:20

and call the subscription just the tips But then I said to myself should I do this

Diane 42:28

Is this too far? Are you gonna get some hate mail I

Track 1 42:34

we haven't by now

Diane 42:35

it too far. Yeah. Um, that reminds me because I was just at Trader Joe's and you know how they love their silly single use packaging and just random products

Track 1 42:44

so silly

Diane 42:44

silly names. So I thought, what is a wasteful but delicious product that I would create if I was, I was Trader Joe and I thought, what's the best part of the asparagus, the tops. And so I would have a bag full. You could buy it, maybe each one single wraps just like they like to do at Trader Joe's. And it'd digest the tips. And then what do we do with the rest of the asparagus stock? Who cares? Make

Track 1 43:08

Doesn't matter

Diane 43:09

Just the Trader Joe, take note.

Track 1 43:14

Love it

Diane 43:14

the tips. So

Track 1 43:16

Yeah

Diane 43:17

training vacation.

Track 1 43:20

Okay so

Diane 43:22

Give us

Track 1 43:22

at this gym Well let me just say a funny thing that I always find funny about hotel gyms So Donnie and I were in California for a wedding

Diane 43:33

Was that your

Track 1 43:33

and Yeah beautiful Laguna area gorgeous hotel facing the beach hotel gym glass walls everywhere facing the beach And many a people were on the treadmills facing the beach and walking on the treadmill And it was just cracking me up because I was like go take off your shoes Put your feet in the sand and walk on the beach You know

Diane 44:04

Was there AC in there and that's maybe why they were inside.

Track 1 44:07

it was California in May by the beach The weather was perfect

Diane 44:12

It's by the beach. Yeah.

Track 1 44:15

get off at the treadmill and go to the beach

Diane 44:18

But you can't watch TV if you're on the beach.

Track 1 44:21

they were all like staring at the beach on the treadmill just don't understand

Diane 44:27

I don't get it. Oh man. Hotel gyms. I did, I know I mentioned this place when we went there last February, but Viceroy, Los Cabos the best hotel gym I have ever seen. One of the best gyms I've ever been to this place was fully stocked. They had several squat racks. They had actually nice kettlebells because you find kettlebells at a hotel gym, or maybe even the gym that you might go to, that's not a CrossFit gym, they usually suck. These

Track 1 44:57

Yeah they're very angular like they have

Diane 45:00

bells, and they're all fat. The like the fat bells in the bottom, like no matter the weight, these were so good. They had battle ropes they had, and no one was in there. I think there or two other people were on the treadmill at one point, but I had. Full run of the gym. It was so great. Yeah. Best gym I've ever seen. So sometimes you can find hotels that have cool gyms. Some chains are better than others for sure.

Track 1 45:24

Yeah Okay So with that in mind no kettlebells nothing useful in a hotel gym Let's talk about how you would modify a kettlebell lift with dumbbells So if you've got squats on the menu you can just do a goblet squat with a dumbbell Just hold it from under the fat part That's how goblet squats got their name They were like originally a a dumbbell lift Um and then

Diane 45:50

face while you do it.

Track 1 45:52

yeah you could are you saying goblin

Diane 45:57

goblin go, oh goblin. whole time, whenever I see goblet squat, I think goblin

Track 1 46:03

Well that's a different thing Diane I am

Diane 46:08

Wow. read, but. You know, they're close. Goblin squat,

Track 1 46:13

So close So close Good Good

Diane 46:18

smart goblet. Makes sense. You're holding it like a goblet,

Track 1 46:21

mm-hmm. Yep. Just not a goblin. Good.

Diane 46:27

I'm smart.

Track 1 46:28

Cheers. She's got it. It's the, uh, you gotta get the calories into the brain after the training, you know?

Diane 46:35

Mm-hmm.

Track 1 46:36

Um, okay. If you have some sort a deadlift on the menu, you can just do a dumbbell, r dl hold two dumbbells in your hands, either next to you, like suitcase style or just run 'em up and down your legs. Um, overhead presses, you can totally just do with dumbbells, even. Like right now we have Seesaw presses in our block. You can do a seesaw press with a dumbbell. I personally just love kettlebells for all shoulder stuff, pressing variations because of the way that your shoulder can move in the shoulder capsule. It's just gets those joints real juicy, which, you know, if you've ever trained with me and you've pressed a kettlebell, there's just something nice about it. But pressing dumbbells is a skill too. And something to note is that if you've been training consistently with one modality, so like if you've been training consistently with kettlebells and then you want to use the exact same load with a dumbbell, like we hold those weights totally differently. So it might feel like a completely different load. So I would start slower and build to your working weight, because it might be different than what you think just based on the grip, based on, you know, a comfort level that you've attained with. Lifting kettlebells versus dumbbells. Um, same thing with a floor press. You can totally just swap out a dumbbell floor press. You can do a Smith machine bench press if you want. Again, just be mindful if you've been doing floor presses for so long and now all of a sudden you're on a bench and there's a longer range of motion, just be mindful of the load that you're using, the control that you have with that bell, cuz it's gonna be a little different. Um, again, rows, if they have a cable machine or something like that, it's a really nice opportunity to play around with a different row variation. Sometimes they'll have a TRX or you can throw a T Rx or something like that in your suitcase. That's such a great travel option too, if you're gonna be away for a while. Um, I know when I used to have a lot of like corporate clients when I was working in the city and travel was something that just happened all of the time. I would always recommend purchasing some bands, a t Rx, and we would program specifically around that for travel. Um, because that's a great option if you're gonna be away for like extended stay. And I've had clients too where they were gonna be away for like, you know, extended weeks, months, and they would just ship a kettle bell to wherever they were going because it was like, I know I want to be consistent. And we need like an app for, it's like Airbnb, but for borrowing kettle bells from people when you're traveling.

Diane 49:16

I guess you could drop into a gym. I have done that visited my folks and I was like, I can't just sit around my parents' house.

Track 1 49:23

yeah.

Diane 49:24

week around the holidays, and I dropped into a gym. I did take, uh, at one point a Pilates class just to like get into a group class, some movement, and another time dropped into like the local Y M C A or something down there.

Track 1 49:38

Yeah. A good tip also is CrossFit gyms. They will usually have a cheaper rate for dropping in during open gym hours. And so, you know, we've definitely talked about the pros and cons of CrossFit before we can link that episode. But one of the pros is that they usually have a lot of really great equipment. So drop in during open gym and you can probably access everything you need. Um, a thing that I will say cuz this comes up a lot on the internet, is I would not attempt ballistic lifts with dumbbells. Like, I would not do my snatches. I would not do my cleans. You

Diane 50:18

just see flying. I could just fly

Track 1 50:22

CrossFit loves to do dumbbell snatches and I just think it's dumb. I would swap out my ballistics for like jumping and I would do things like vertical jumps, bra jumps, depth drops, and get my explosive hip work in that way. I wouldn't start snatching a dumbbell. It's just

Diane 50:44

Is feels

Track 1 50:45

same.

Diane 50:45

The movement pattern's different? What is it like?

Track 1 50:49

Yeah. Kettlebells are just, that's what makes them so wonderful is you can really train strength and power with the same tool because of the physics of it all and the way

Diane 51:00

Mm-hmm.

Track 1 51:01

they move in a circle like that centripetal force and all that good stuff, and it just doesn't happen with a dumbbell. And so you can snatch.

Diane 51:09

Twain song just came to mind when you said Cental

Track 1 51:12

Yeah.

Diane 51:13

cent. Say it again,

Track 1 51:15

Centripetal.

Diane 51:17

Tal.

Track 1 51:18

Yeah.

Diane 51:18

say that one of her songs? Am I making

Track 1 51:19

Mm-hmm. No, you're right. You're right. Mm-hmm. Hmm hmm.

Diane 51:24

Um, and

Track 1 51:25

Um, wait. You trained Shania

Diane 51:30

Broad city moment right there.

Track 1 51:32

so good.

Diane 51:34

You have to watch that again. can't imagine doing, trying to do a swing with a dumbbell. Do people

Track 1 51:41

People do 'em, the fit flus, do 'em. And it is just dumb. Don't do 'em.

Diane 51:48

workout instead of snappy hips?

Track 1 51:50

Just do a broad jump. Don't do that. I don't like it.

Diane 51:57

not into it. Okay. So they could drop into a CrossFit let's say they don't have any equipment. No equipment. So what are some things like maybe they just, maybe it's an Airbnb or it is a, a hotel gym and they don't have any sort of weight equipment, but they still wanna move. So what are some little tippy.

Track 1 52:18

Okay. So let's talk about a few programming principles that you can apply to whatever you have access to. Um, so if you're used to using load for things and then you are completely body weight right now. You can make things harder by slowing the tempo or by adding an isometric hold. So for example, if you're gonna do some squats, instead of just doing body weight squats, maybe we lower down for a slow five count and then we do a five second hold in the bottom position and then we explode out of it. So all of a sudden you've taken your body weight squat and you've made it as if you have load. You've made it way harder. And that isometric is also just wonderful cuz it helps you control positions. So it could be a really good opportunity to practice just like some control in those positions that we sometimes speed through. Um, not my girls though. Everyone I coach knows how to hold the bottom position.

Diane 53:16

Yeah. Yeah, we do. Would that be a spot? Let's say you have a backpack, like your personal item from your flight that you could load up and you're doing like a front loaded squat with that.

Track 1 53:26

Mm-hmm. you could totally do that. Just hug a backpack. Um, But yeah, even if you were going body weight, if you've never held that bottom position, that can be a really great thing. And then another key principle here is that you can make things harder by being on one limb. So if you are used to squatting with load, but you never really a lunge or do split squats, now get on one leg and all of a sudden this is a whole new challenge. So like you think, oh, I can't get a good workout in because I'm traveling and I don't have any load. But get into a split squat, isometric hold, hold that bottom position for five seconds and you'll be like, okay, I'm done for the day.

Diane 54:05

Hard,

Track 1 54:07

Yeah. And having, you know, that might illuminate to you that you don't actually have the strength for a split squat. You've just moved through them quick enough that you didn't really challenge your body to access that bottom position.

Diane 54:20

Guilty have done that.

Track 1 54:22

Yeah, which is why my athletes know we start from the ground up. We hold that bottom position first. Um, Yeah. So that's, that's a really key principle there. And then same thing with like a deadlift. If you don't have access to load and then you go ahead and do like a single leg deadlift or a kickstand deadlift and really hold that position, that can be a really great way to act as if you have load. But I will caution you because if you don't have the form for single deadlifts, which many people do, not many people do not know how to hinge on one leg, um, it might just be a waste of your time.

Diane 54:55

lot. Yeah.

Track 1 54:56

Yeah. Like you're not actually getting into that hip lengthening the back of the pelvic floor. So you might be better off doing something else. Um,

Diane 55:03

So you've covered some hinge and squat. What about. Press substitutes.

Track 1 55:09

yes. So if you're used to doing a floor press or an overhead press, just swap in some pushups for the week that you only have body weight access. And if you can't do a full pushup, elevate your hands on the dresser in the hotel room, like the park bench. Um, but get a full range of motion pushups. And you will not be missing your load Again, those same principles apply here of slowing things down. If you slow down the part where you're lowering toward the floor or you hold that bottom position, all of a sudden you're like, I Blammo.

Diane 55:43

Yeah, you real quick, before, uh, I've thought before, especially if I'm speeding through a workout, you're not working as hard sometimes when you don't have a coach you're doing it on your own and you're watching MILF Manor on HBO and you're

Track 1 55:58

literally is a 30 rock episode. I can't stand it. It's Mill Island

Diane 56:04

Well, it's actually a reality show. I think I mentioned it last episode, right? MILF Manor.

Track 1 56:08

No, I think you talked about it on Instagram and I dmd you and I was like, this is 30 rock incarnate.

Diane 56:13

Oh, yes. It's a reality show wherein these women are going on an island to date a pool of unseen men. And the men come out and it turns out that they are their sons and they're going to be dating each other's sons. And

Track 1 56:30

Hooray,

Diane 56:31

And there was no host. Like they get instructions via text message or like, you know, so-and-so's got kicked off or whate it's, I thought it was gonna be terrible. And it is, but it's also

Track 1 56:41

Wonderful.

Diane 56:42

Yeah. So,

Track 1 56:43

Good.

Diane 56:44

you work harder when you're with a coach. But I remember going into some of the S D HH membership or the club, I guess, now club live calls and thinking like, oh yeah, I know how to do this bridge, whatever, whatever. And then we'll talk about a hold and I'm like, oh shit. Oh, this is hard. It's still hard when you do it right?

Track 1 57:04

Yes, ma'am. Um, so yeah, that's a good one. If you were kind of like level one, like you. Have been training for a little bit, but still laying those foundations. You could take something like a deadlift from your program and swap it for a bridge floor bridges with a nice little hold at the top or single leg bridges. Great way to introduce some intensity with out load and slow the tempo down. All of a sudden you don't miss the load. Um, if you are a little more level two, meaning you've built that strength foundation, you're ready to introduce some power absorb force, then I would take any hip hinge again, deadlift, kettlebell swing, and I would swap it for a broad jump. Or if you had dead cleans in your program, I would swap those for a vertical jump. And the same way we train strength and power is how we wanna train those jumps. So low rep don't go doing 20 bra jumps. Those aren't. Training power that's just exhausting you. I would do three broad jumps, resting in between, giving it your all at each one. And that's plenty.

Diane 58:22

Plenty. That's it.

Track 1 58:24

Plenty,

Diane 58:25

So jumps. Let's see here. What about pulling

Track 1 58:30

Um, yeah, so again, if you can do a pull-up, usually you will have no problem finding somewhere to hold onto, if not. Also, another thing I used to do a lot when I trained corporate clients is throw a super band into your bag and you can use that either for a row variation or for assisted pull-ups, like loop those over the hotel. Gym will usually have a pull-up bar somewhere. Or if you're out and about at the beach, that's fun too. Um, but yeah, again, If you're just missing one workout, like just make it a push day. Don't, don't bother pulling if you can't find anywhere to pull. Cause it's way easier to do. Pushing body weight.

Diane 59:07

Yeah. Then find something to pull or maybe loop your band around a doorknob and the door or opens into your head.

Track 1 59:15

those incidentals.

Diane 59:17

yeah, I remember trying to secure a band during one of our workouts, or maybe when I was working with you one-on-one years ago now. Idina is not taking one-on-one training clients time.

Track 1 59:28

No I am not.

Diane 59:29

Um, I was an early adopter look at me

Track 1 59:31

Look at you

Diane 59:33

putting, it around like the pantry door and just like flies open when I would try to pull

Track 1 59:38

That's good.

Diane 59:39

innovators. Yes, yes. Well, those are some great modifications. So we covered, and you heard me say a few things like pull, push, hinge, squat. Adina has gone over these on past episodes. We can link some, especially if you're completely new and you're like, I what? Hold single like bridge. What, who, to simplify things, adinas programming is always gonna come back to those movement patterns that will make you better at your everyday life because you have to squat to get on and off the toilet up out of a chair. You need things. If you're carrying groceries, you need to push things overhead if you are putting that luggage in the overhead bin all by yourself. So,

Track 1 1:00:21

Oh yeah, you can.

Diane 1:00:22

It really translates to real life. So those are the patterns. So do away with like, I'm just gonna get on YouTube and do this fit, flu, novelty, silly workout,

Track 1 1:00:34

Mm-hmm.

Diane 1:00:34

tiny little circles on just came up and it was like the workout that has changed my body more than anything. It was this tiny, petite, like sweet, I'm sure a girl, but she was like, it's these

Track 1 1:00:46

sure

Diane 1:00:47

little, hand raises and just little tiny circles. Okay.

Track 1 1:00:54

really you ever swing a kettlebell

Diane 1:00:56

life? you already petite and somewhat cut? No,

Track 1 1:01:01

Yeah. You know what changed my body is kettlebell swings

Diane 1:01:05

strength training. Strength

Track 1 1:01:06

more than anything. Um, one more thing. Yes. One more thing I'll say is maybe use travel as a great opportunity to get some more core work in. Focus on your breath work, really focus on challenging things without load. Like you ever work really hard on the exhale of a dead bug, like that's really hard and maybe we're not doing,

Diane 1:01:32

you programmed.

Track 1 1:01:33

those are so good. Right.

Diane 1:01:35

Wow. Turns those lower abs on. So this core not sit-ups, right? What not crunches, not Russian

Track 1 1:01:43

yeah. You know what? Those things are fine, but they are not the foundation. Like first we need to learn how to get our rib cage to communicate with our pelvis and our pelvic floor and how to use our breath and how to create stability. And so there's a lot to be done around here,

Diane 1:02:02

Yeah,

Track 1 1:02:02

lots of it you can do without load.

Diane 1:02:04

Yeah. Well, great modifications and just another case for. You know, if you have a body, you can find some kind of movement that will serve you whatever ability or season that you are in. And I mean, I hope that if, if you've been here for a while, you knew we were going to be somewhere in the middle. You don't need to be that person that is up at 5:00 AM and feeling like you gotta log a bunch of miles a two hour workout and try to find equipment for it. Um, we want for you to enjoy your vacation, your trip, whatever that may be. But if you're someone who wants to stay consistent, especially if you're gone for a week, a couple weeks or more, are ways that you can still move your beautiful body. And I hope this gives you a taste of what's possible. So if people want some more support around this, whether that is an actual program to follow or like coaching, what are some ways that they can do that?

Track 1 1:02:59

Yeah, so if you've never done S T H H before, that's where I would start. It is my foundational 12 week strength training program. You can always ask your questions in there if you're traveling, and let us help you figure out how to modify those. If you have done S T H H and you are looking for an incredible community of women to support you and hype you up and hold you accountable and get all of your questions answered around how to modify anything, whatever comes up for you, if you have. An injury you're working around. If you are newly postpartum, if you are traveling, um, we'll get you, we'll get those questions answered for you, and that would be inside of the club. Um, so for that one, again, I'm only take SDH alumni in there. So alumni, so DME alum on Instagram and I'll get you the link if you don't have that yet. And it's a really fun time. We're having a wonderful summer in there. If you're looking for some accountability this summer, having a program and a community that you are part of, is it, that is exactly how to accomplish it. Um, but as we were talking through all of these programming things and all that, I'm like, I always say that my clients. Know so much more than 99% of personal trainers and coaches on the internet. Um, so someone's out there listening. I hope some new personal trainers are listening and the wheels are turning and all of a sudden, you know, so much more about how to modify your clients' programs. One day, one day I'll have a mastermind for trainers One day.

Diane 1:04:39

an Adina Rubin, uh, training certification

Track 1 1:04:42

Yeah, I will. Um, but right now we do have a bunch of trainers inside of the club and they always say that like they've learned so much more from me than their certification. So that's always awesome. I love helping people put the pieces together and support their clients. Like that's the really fun ripple effect.

Diane 1:04:59

Yeah, helped me develop what you call Coach's eye. I mean, we were talking about beef on Netflix, which is an excellent show, highly recommend. But seeing Stevie those kettlebell swings,

Track 1 1:05:12

it's like sound, the alarms.

Diane 1:05:14

snappy hips at all. And I, I have seen Fit Rs Lin's doing swings like that too. And this is not us just trying to show throw shade, but the, if you're doing things wrong, we don't want to you to hurt yourself, of course. But the form videos that you have are very detailed and straightforward. And if you do join us in the club, I say us, because I just got back in there after taking some time off. You can join one of the skill clinics depending on the tier that you're in. So I know you have a couple of options based on how much support, how little support people want, right?

Track 1 1:05:50

Yeah, there's a lot going on in there. It's so fun. Like my assistant coach, Veronica and I have just been having the time of our lives It's really, it's so fun to be in there. The live events are amazing. The community's amazing. So if you're looking for something different to hold you accountable, level up your training this summer, like let's go.

Diane 1:06:09

Yes, do it to it. You'll get just the tips and the programming and more

Track 1 1:06:17

So much more. All right, we love you. We hope you enjoyed this one. Uh, unclench your bee hole and check the show notes. I'm gonna pop a program in there that you can use while you're traveling and stay hydrated out there. We love you. We'll see you next week.

Diane 1:06:35

Bye.

Track 1 1:06:36

Bye.