E023 Fitness Habits

Passionately Wrong Podcast Episode E023

Fitness Habits

Key takeaway: Randy and James share their personal fitness journeys and what they’ve learned along the way about how to cultivate a healthy attitude toward fitness. 

Topics covered in this video: 
James’s experience with fitness, and how he came to it in middle age
Randy’s experience with fitness, from school days onwards
People can do more than they think they can with the right motivation
The Hard 75 Challenge 
How to keep going despite stumbles
Why Randy got abs for the first time only after leaving the military
James talks about IronMan training and running streaks
How a trainer can help keep you going and keep you from going overboard
How exercise contributes to quality of life
Fitness advice is all over the map, frustratingly
Walking backward through a Romanian mall

Resources in this video
75 Hard Challenge 
https://andyfrisella.com/pages/75hard-info

Transcript

James: 0:00

If you wanna maintain a level of physical fitness, stay active. If you can do half an hour a day, great. If you could do an hour a day, probably better. But do something most days. And that all by itself will put you in a very good position. Greetings, friends. I'm James.

Randy: 0:19

And I'm Randy. You're listening to The Passionately Wrong podcast where we challenge your assumptions, offer some different perspectives, and hopefully help you make better decisions.

James: 0:31

Hi everybody. Welcome to the Passionately Wrong podcast. This is James Biller Show. I'm here together with Randy Searles, and we're gonna spend a few minutes today talking with you about physical fitness habits. Now, this is something you can hear a lot about in a lot of different places. It's because it's important to people, how they feel and how they look, I suppose. Your health is one of the few things that is partly within your control, but also partly, entirely outside of your control. The things that happened to you, will have a big impact on, the quality of your life. So today, I guess we wanna do two things. we haven't talked about this beforehand, so I might surprise Randy, but, we're gonna talk about. What are some things that you should do to improve your chances of staying physically fit? And we'll add to that, what are some things you should not do, to avoid being passionately wrong about pursuing your fitness? I have to start by making a confession, which is to say that I have n for a long time up until my mid thirties was not really fit at all. Didn't focus on it, didn't pay attention to it, and as a result of my sedentary lifestyle and desk job got relatively overweight and out of shape. And it was only in the last 20 years that I really paid attention to it. So I'm certainly happy to tell you what I did and what I do now, but I might need to start by saying I'm probably not the poster child for having had a long life of paying attention to fitness. I think that might be different for you.

Randy: 2:03

in a way in. In my twenties and up, maybe it's different, but in high school, I sought it after the le we talked about this in a previous episode of kind of what we did in college and how you got your shot put, discus, varsity letter. And I got into, cross country. Which is, not the most, jockey sport, because of our friend Tom, our friend Tom was doing it, and so I just wanted to hang out with Tom. So I ended up doing it and then, and then I also rolled in. I always loved swimming, so I did. I ended up in the last two years of two or two years of high school doing. cross country and swimming all very poorly. but I think one of the things we're we should talk about is just showing up, right? I didn't do it to get in shape. I did it because, my friends were doing it. And so I never really constant, but I had this amazing friend, his name was Andrew. And he would, he had such laser focus even in high school. he ended up going to m i t and he ended up getting fantastic grades and especially in all science. And he ended up have starting his own business and things like that later on. But even in fitness, he had his, I'm going to, be great at pull. And he, he didn't have a pull-up bar. We didn't have these kind of things back then. when in the eighties and nineties, they existed obviously, but you didn't have these internal pull-up bars that you put on your door stop or something like that. But he had some stairwells where not very, not very a well grip, but he would figure out how to grip and he would do so many pull-ups every day or every morning, every afternoon, and then, and he, it increase his grip so they could grip it better. And by the end of the year, he was doing like 30 pull-ups, 40 pull-ups, which most people can never say they ever did in their life. and this is in high school, he had just this laser focus that he would say, I'm gonna do this and then I'm gonna be able to lift myself off the ground in a L-shaped position with just my hands and hold myself. imagine the core strength that takes, and he was not, and he didn't do any sports in high school. He just said, this is what I want to do. And he would it wasn't even Google back then, so I don't even know how he researched it, but he just, like, mechanically, he was mechanically inclined. He would say, okay, I gotta be able to do my grip. I gotta be able to, bend my wrist so much. And so these are, there's, I think one part of this, podcast that we're this, that we're talking about here is, focus, consistency, showing. even if you never, if you're never able to do 40 pull-ups in a row or lift yourself up with your core strength. so my experience was I wasn't very, I wasn't super fit. I wasn't bad. I was never in the top 10 or maybe the top five, I guess there was only like eight of us anyway, small school. and any of my sports. but they all accidentally benefited me in the military. And then of course in the military I went into special operations where fitness is, preferred. In fact, there's so many challenges and tests to get into the Rangers and the Green Berets that you have to be fit and in. I remembered Andrew when I was going through this stuff and preparing for these. Things. And I used to go, okay, what's the worst possible thing that could throw at me in the Green Beret horse? And then I would prepare for it. And, I would climb ropes like th. In the morning, the afternoon, the night. Cuz ropes are a big obstacle that people fail in obstacle courses. I don't know if anyone, if you knew that or not, but climbing a rope is, there's always five or six different kind of rope obstacles. And so I got to where I could climb a rope with just my arms with equipment on. and I said, okay, I think I'll, I think whatever they're gonna throw at me, I think I can do it through ropes. And then I said, I know I'm gonna have to march with a rock. And I would, all right, so if I can work up to marching 50 miles straight with a ruck at a specific speed with this much weight, I don't think there's time enough in the Dream Beret challenge to do anything worse than that, is what I mean. I'm just logically looking at this, I'm breaking it down. And I did very well in all my, my, my things that I qualified for and I tell everyone, when everyone asks me, Hey, I wanna do this. how do you, how do I prepare for this? I said, imagine the worst possible thing they could throw at you and exceed it before you get there. but that's, that, that's less about, your my physical fitness habits now at this age and later on after I, hurt myself in special operations and had to recover. I do, I have a lot different attitude towards it than I did.

James: 6:46

Yeah, so far for me, the story of your friend Andrew, and the story of you preparing for, the Special Forces qualification is. Testament to showing up the power of focus and also that you can, most people can do way more than they think if they put a significant amount of effort into it. And the reason people shy away is because that effort is hard, and it's frankly not necessary for most things either. the sport that I got into when I started doing, regular activity was running and it didn't take me long to work my way up the well of running one kilometers good, running five is better, and then running 10, then running half marathons and running marathons. And then eventually, why don't you do an iron van or an ultra and. The type of personality that makes you succeed at an activity when you need to devote a lot of effort to it is also the kind of focus and persistence that can create unproductive. activity unproductive habits. So I know people who've obviously gone far too far and, run themselves almost literally into the ground with not being able to back off when they have an injury, for example, and they need to take time off and. maybe this is something that everybody has to go through. You try something out, oh, if I work really hard at this, I can get better. And then you devote even more time to it and it becomes your focus and you're like, I'm gonna ride my bike everywhere all the time. And you ride 300 mile weeks. and then you gotta overdo it before you realize, oh, I don't need to do it that much for it to have a benefit to me, so I'm gonna back off. So there's a little bit of youthful exuberance that then needs to get tempered by painful experience that then needs to get tempered by age and experience. If I look at so many people that I know who've gone through different cycles of exercise and fitness and habits, I'm not gonna say don't do it. I'm not gonna say, Get intensely focused on something and then really push yourself to excel because actually it's kind of cool to see what you can do, isn't it? And it, it gives you lessons about perseverance and about hard work and about pushing through difficulty and pain that I found served me well in totally mundane non-sports, non-physical activities. If I was worried about going to the dentist, I'd say, ah, come on, you big baby. You can run a marathon. What are you worried about? Sitting half an hour in a dentist chair or. Being afraid about getting up in front of a class teaching or going into a tough negotiation, I'd say, ah, come on, you can run for six hours. What are you worried about? standing in front of a class with a suit on. So the mental fortitude that I built in my admittedly non-threatening and much simpler, I'm guessing activities than anything you did, still benefited me a lot. So my point with that is to say, It's easy to find yourself in an extreme of either being completely sedentary and doing nothing, or getting the fitness bug and going all the way over to an side that runs the risk of you, creating an overuse injury or, something like that. But I see the merits in allowing yourself to go through the journey because it's only through having completed the journey and had some highs and lows that you can then take the lessons from them. Does that any of that make sense to you?

Randy: 9:57

Yeah, it all makes sense. James? I would say that, I don't know, have you ever heard of, the hard 75? No. It's this, A new challenge? it's a challenge. It's, I think it's actually called the hard 75 challenge or the 75 hard challenge, so you can look it up. But basically it's very simple and very vague on purpose so that people can stick with it, and that the challenge is for 75 days, no. No cheat days, no, no breaks. You do two workouts, 2 45 minute workouts, and one of'em has gotta be outside and it can be as simple as walking 45 minutes, or you go to the gym for 45 minutes and walk for 45 minutes or two walks for 45 minutes. But it's basically two inten intentioned, workouts. And one of'em is gonna be outside it's drink. I believe it's drink four liters of water a day. Stick to a diet and it doesn't say what diet. You choose the diet that resonates with you and you stick with it for 75 days. And then it's also, tries to, focus on developing your mind as well. So you read something at least for a half an hour a day cuz people are getting away from reading. And audio books don't count. It's read, you, read for 30 minutes today. And and I think that was it. There might have been something else.

James: 11:19

I think listening to this podcast counts though.

Randy: 11:23

Maybe, but anyway, I think these are, we've talked about this before, showing up. and not beating yourself for not showing up. oh, you don't get the 75 days, but you don't quit or put it off for another month and then start again cuz you're frustrated with yourself. You get back on the horse and you do it again and maybe over the 75 you only get 65 and then maybe you do the 75 days again and you get one extra day the next time. But I think showing up and realizing that life gets in the way, it wasn't until I turned 50. The year I got out of the army that I had three or four months as I was getting transitioning where I had time to make my own schedule and go to the gym for twice a day for, an hour and a half each time, and watch my diet and that I finally, for the first time in my life, saw ab. and I've done, yeah, and I've worked and I've done, green Beret Ranger training, working out five hours a day. Eating like crap because, they, because if you're in the training, they're just gonna give you MREs, which are just really calorie high. and, I've run marathons and I've, done the, I've done the, Spartan races and stuff like that. Never had I, the best I ever did was one AB and, and never came even close. But when I turned 50 for those four months, it was after I walked the Camino, which was a 500 mile walk across Spain for a month, and I lost, I lost 10 and 20 pounds doing that. And then for th almost three months straight, I worked out every day. Swim and work out with weights, for every day for about two to two and a half hours a day while I was transitioning outta the military and doing all the paperwork and things. And like at the end of that, I still have the picture. I'm like, this is the dream. At 55, I just turned 55. I was like, this is the dream. I gotta get back to this. If I did at 50, I can do it at 55. but I don't spend the time I did back then by any means. but I also think that you were talking about, over overdoing it. I think that fitness can be as addictive as. playing computer games, people wanna spend six hours doing this, but, and they start running and doing triathletes. in order to prepare. I have never prepared for an Ironman, but I would assume if you're preparing for an Ironman, it's three or four hours of your life a day. you have to run and swim and bike, and you have to fit all that in, and you have to do longer distances. So it just takes more time. and if you, if you dedicate your life to doing that kind of thing all the time. That's what is gonna take up all your free time. I imagine, I don't know, I, have you done an Ironman kind of.

James: 14:16

I haven't done an Ironman. I did triathlons for a little bit to get a bit of variation from running, and I worked my way up to the half Ironman distance and I'm struggling with giving up the dream of doing an Ironman. so I've, I have good friends who do them and compete at a high level. And that training commitment is intense. you can, I suspect, from what I've read, get away with maybe two hours a day on average over the course of a week. But it's a serious time commitment. You're right. And if you wanna do it well, you put in even more time. the 75 day challenge or the hard 75 challenge, what I like about it and what it demonstrates for me is, And this is a general phenomenon in life. You can do a lot. If you don't give yourself an easy excuse, an easy out. And doing something every day for any number of days and 75 days is actually a good amount, two and a half months, that, that requires you to deal with. Many opportunities to just quit and give up, right? Because it'll, there'll be days where it's cold out, where it's rainy out, where it's hot out, where you really, genuinely have other things that you need to get done. But if you can stick with the challenge, you realize, oh, These are all just priorities and I can choose how to prioritize my time and choose to do it. If you really wanna get out and walk 45 minutes a day, twice a day, or go to the gym once and walk once, and drink my water, whatever the elements of the challenge are, you absolutely can do it. I did a running streak once, just for fun, right? I've done it a couple times for 10 months. I said, okay, I'm gonna run at least. Five kilometers a day. I ended up being shorter than I originally wanted. I wanted to run five kilometers a day for 555 days, just cause I like the round number. I just started and I was like, all right. And I did my regular marathons and marathon training in between. So on many days I was running longer, but I was like, no matter what, no matter how tired I am, no matter what the weather's doing, no matter how busy I am at work working, then I'm just gonna do it. And it becomes, Satisfying to be able to keep the streak going. Of course there are days where you would prefer not to, but you tell yourself. That's just your mind talking. It's just an excuse. And there are priorities that you are choosing all the time, whether you realize it or not. When you sit down on the couch and need a bag of potato chips versus get out the door for a walk with your dog, that's just making a choice. I realized over time that the key to success with most things, and certainly with physical fitness is consistency. You are, and this is something where the people who wanna go both feed in and get really intense about it, they need to watch out because it'll actually set your health back if you work really hard and you do a thousand pushups on one day, and then you make yourself so sore that you don't work out again for a week. And then, Here, at least four runners, and I don't know how this is for other sports, but by far the biggest predictor of whether a person will be successful in a race or progress in their fitness is whether they're able to train consistently. So there's something to be said for a challenge. I would say pick one that is, the level of difficulty that on any given day or period of days, you can actually comfortably do it and then the challenge becomes a more mental than a physical one. You don't wanna pick such a difficult physical challenge that you really are at difficulty of not finishing it. Cuz I think the benefits are actually mental more than anything else of showing, yeah, I can do this, I can absolutely do something hard and maintain the.

Randy: 17:42

yeah, I agree with all that. I think, and you touched on this before and I didn't do much of this when I was younger. The flexibility thing, yoga I've been doing, I've been. I know I need to do more of that as I get older and I haven't done as much. I, during that time when I got to my six pack ish, it was close, I was doing yoga too, so I was, I was really spending a lot of time on my health. I was also getting, athletic massages because, I was so sore after all this stuff. And it, and it ended up being. like I was listening to the Gwyneth Paltrow Yeah. court case. And someone interviewed her and asked what her normal day was. And I was like, and I listened to it. I was like, only someone like her could afford that day. I u I wa I go for an hour walk. I do, I do an hour of plos. I go do sauna for an hour in the morning, an hour in the afternoon. and it's just, who can do that? If you have a real job, who could do that?

James: 18:41

after the eight hours of self-care, what do I do with the rest of the day?

Randy: 18:43

I actually hire, I actually pay for a trainer here, and fortunately where I live, it's relatively a lot cheaper than it would be in the States. It's 20 hours.$20 for an hour, which is obviously a lot less than what it, what you can do in the us and I'm very fortunate there. But I do it because I know I, I'll go to the gym, I'll show up to the gym and I'll just start working out without even stretching and not even warm up. I'm just like, okay, two 10 and I'll, and I know eventually I'll hurt myself. I mean, I hurt myself that day, but I will someday and I know better. But I also know I'm also on the clock. I'm like, I got an hour to do this, and this. And if I screw around and stretch, then I won't get it in then, and I won't do the thing. and I, and mentally I know that's wrong, but I'm also on my time. But I actually show up four times a week with this, with this trainer. And she forces me like she says, all right, today we're gonna do an hour. Stretching and doing mobility for your shoulders cuz you have shoulder problems. And I'm like, oh, okay. I thought we were gonna do, Nope. That's what we're gonna do. And she forces this into my, and I've told her to do this and she does and I do whatever she says. So I do that. And then I have also a. Leg slash knee stretch and mobility things. I have bad knees and it's really good cuz she forces this on me at least once a week. We have a mobility day, an hour instead of a workout. and it's great. and the thing is, I don't depend on her for all my workouts. I'll go to the gym and do something for a half an hour in the afternoon as well. So it, it works out for me. But I think the mobility and flexibility. No, I think yo, I think yoga's great. I suck at it. I tried it, I did it for three months and I was like the re they could have made a movie with me starring in it because I'm the retarded yoga guy that is always trying to, up for, up in the position for five seconds and collapses with a lot of noise and sweat and everyone else is like, Jesus, why is this guy interrupting our yin yang? and, but,

James: 20:48

So you're getting at two things that I think we should make sure we elaborate. One is, what is the point of this exercise? Why do you do it right? Do you wanna look good with your six pack? Do you wanna feel good? Are you trying to extend your longevity? it can be any of those things, right? And I understand people's motivations will differ, I would say. I benefited from regular exercise. Once I started doing exercise in, a number of regards. I felt like it served as a way to deal with stress at work, so it's just a change of pace. I always felt better after coming back from a run. It allowed me to think better. sometimes I would get ideas while I was running. I liked the sense of having. Boundless energy, I would, and still do run up the stairs two or three at a time. I just like feeling like I can. Navigate my physical environment well. so there's a gen a sense of physical, general wellbeing and mental wellbeing that comes when you regularly use your body. Your body actually is an amazing machine and if you work it well, it, I find that you generally feel good, looking good, and just looking fit and being able to wear normal clothes is a side benefit, but it's a nice thing as well. So I would say, for people who are wondering, why should I, you guys are crazy. I'm not doing any of the stuff that you've done or do. why should I care about being fit? you have to answer that question for yourself. But there are, benefits of just feeling good as the day goes on. I admit, I also have in the back of my mind the idea that. physical fitness is a contributor to longevity and not only to longevity, so you know, living long, but living a healthy life so that you can get around on your own and you can be independent and the quality of your life as you age is one of the things that is most heavily impacted by your level of physical fitness. If you hope to live a long life, imagine what your quality of life is going to be as you age, and that's a motivator for me at least to pay attention to fitness. And then the last thing I wanted to mention that I wanted to get your thoughts on a little bit more you've already given us one hint is I've been paying attention to physical fitness, and how to, basically be healthy for decades. And I usually. And come pretty quickly to after let's say three, six months of dedicated research, okay, this is how the field works. And I understand, the basic, principles for a lot of topics, even complex legal topics, right? for physical fitness, I am continually amazed at how contradictory and, awful the information is you'll get every. Advice. just really every kind of advice and most of it conflicting about what to eat, how to exercise, what's the best thing to do even here on the, our podcast today, Randy, I don't think we've been clear about, is there anything that's just not our fault necessarily. It's just I don't believe that there's good information. Even if you get expert help, like you've got a physical therapist that you go to, and I'm sure she's pretty good. the specific things. Here's how we make sure that your shoulder stays flexible. And I think that is one part answer to the, question. Make sure you talk to people who are experts, but I gotta tell you, I've talked to running coaches and people who are supposed experts in just one little area and they'll give you conflicting advice and lots of it. So maybe my general question I'd like to see if you have any thoughts on this is how do you get good advice about. and we've talked about this before in the area of how do you pick good tools to support you in your writing? And we said, you maybe don't obsess over it. You just pick one that works for you. And then don't worry about optimizing it to the nth degree. Maybe that is the answer. Don't worry about optimizing it so much. But it does bother me that I don't believe humanity has clear answers on health and nutrition and exercise more than be active and don't overeat, really, that's the

Randy: 24:39

best you can do. Though that's probably a start no matter what. Yes, it is a start. I don't know if we want to get too far into eating. That might be a different podcast cuz there's so many pieces of that puzzle that are confusing. Conflicting. That's a good one. let's, yeah. But where do I get my, I hate to say it, but, I do get some of my stuff from social media, but I don't take it at its face value. I always, I, as soon as I see something that looks interesting that I hadn't thought of, that I have never tried, that maybe will fix the problem I have or make my, make me a better, better fit wise, I research it, just like you said, and I do, and I try to get, I try to get, and I also try to look. Who these people are, what they're, it's also hard to tell sometimes cuz people can just put whatever they want on social media. Yeah. I'm a master's in physio, kinetic ninja ship, and I'm a whatever, whatever. how do you, no, I'm a, I'm an editor. No one's asked, ever asked me for my credentials. I have an MFA in creative writing. I have a bunch of cert, certificates and editing and courses that I've went through, but not one person has ever said. What, what makes you qualified to look at my manuscript and charge me a bunch of money and make it better? It's weird, and I'm, I feel like that's kind of social media too. You could say you're a doctor of whatever, but how am I ever, are you gonna show me your, unless you're on TV and you're super famous personality, no one's going to, where's your birth certificate president? whatever. no one's gonna care. So I try to balance that. I also try not to do something too extreme without a lot of research and maybe a professional, walk me through it initially. And, and you had written in the notes for this episode about walking backwards and I don't know if you've talked about it at all, if you ever looked into walking backwards. So I've stumbled on this on Instagram r reel and unintended. Yeah. In Instagram page of a guy who, who has written some books on it and he does a lot of, YouTube videos and stuff. It's called Knees Over to. And it's his. Everyone has a story, right? stories are powerful. His story is he got hurt as he was trying to get, become a, get outta high school and be, get a basketball scholarship. He got hurt and he had to, he tried to go through the rehabilitation process, but he found it very frustrating and he did a lot of research and he de and he developed his own. Plan, and it involves walking backwards. It involves pushing the sleds and pulling the sleds, and it involves, reverse calf raises and things like that, that when he explains them in a scientific, anatomy, physiology. Based on my medical background, it makes sense. And so I have started doing them to my detriment. I might ask, I might add, because I, we have a mall here where I live and in the states, if the mall doors open, You can go in and walk around and fact, people have made it a thing where that's where they walk. If it's raining or snowing, they'll walk in the mall. Right. And the mall encourages it. Could you window shop, so you walk around the mall and you do your miles or your steps and stuff, This is a thing in the us right? Am I wrong? I feel like it's, yeah. Yeah. They. so I go to the mall on the way to my trainer, and my trainer doesn't open till seven, but I get there at, I get to the mall at six. I have to pass through the mall. I don't have to go through the mall. I can go around the mall to get to my trainer, but I said, Hey, I'm in the mall. I'll walk backwards because there's really, why isn't anyone walking in the mall? The mall's open, but it's cold outside, so I'm gonna walk backwards. So I'm like an idiot. people are like, I'm sure, but there's no one to stare at me except for the security guards. So I'm walking back, I'm like, I'm walking backwards in the mall on the second level. And, and security guards they're talking down there and they see me and they're like, they start talking to me in Romanian. I'm like, Hey, they're like, Get down here. And I'm like, what's going on? And they're like, get outta here. And I was like, what? And so at this, it was weird. The mall was, the doors open, but it was open for the workers get in there, used to get to their store. Yeah. the employees get their storage. so I get kicked out and then I was, I walk out the other side. I walked in a kind of a more. obvious entrance to where there's a big street, there's a Starbucks there, and so I, that's where all the workers walk in. There's another entrance that comes in through like the parking lot, but it also goes out to a lake. and all the homeless people are like, let us in. It's cold. And the security guard's no, when the mall's open, you can wander in here, but stay out. And I'm walking out like, why didn't you just walk around the mall And then I told my wife and she's like, don't ever do that again. people know me and now they know you and you'll embarrass me cuz you're an idiot for walking backwards in the mall. That's just dumb. And I'm like, what? It's good for my fitness

James: 29:50

besides how easy it is to make, missteps, again, not to make a pun, something similar happened to me one time when I traveled to China and I went shopping late at night when I first got there. I'll tell you next time. I think we also ought to devote some time on a future episode to how to do your own research and assess the credibility if you're looking into a topic. I haven't read a lot about. Or watched anything about walking backwards, And how would a person listening to us decide, is that a good thing to do or not? If I wanna add that to my fitness regime, that's not a trivial problem. It's one that I admit is so tricky that I'm secretly hoping, the next generation of ai. Cuts through all the nonsense for us and says, look, I researched, 500 papers and watched a million YouTube videos so I can tell you this is the answer about what you should be doing. Wouldn't that be nice? For the moment, we're still left to our own devices to figure this stuff out. If I had to say there are some basic principles that I do believe apply to the physical fitness topic, it would probably be consistency and regular activity. It doesn't matter what you do, whether you play basketball, whether you ride a scooter, whether you go walking. I really genuinely believe it does not matter unless you wanna become expert in something which is different. We're just talking about physical fitness. If you wanna maintain a level of physical fitness, stay active. If you can do half an hour a day, great. If you could do an hour a day, probably better. But do something most days. And that all by itself will put you in a very good position. And then if you can also pay attention to your diet, and that's gonna also be the topic of a future episode. anything we'd like to add to that as things that you can say very likely are important and will contribute to a person's physical fitness?

Randy: 31:37

No, I agree with everything you just said. I would say, show up, If 75 hard is too hard, then make your own 75 hard. Maybe it's five days a week and you do two. you walk for four half an hour and you do some weights for half an hour and you stretch for half an hour. Maybe that's it. Maybe that's all you can afford cuz you don't have the time. Mm-hmm. But make your own 75 hard. Show up and do the best you can and don't hit, don't beat yourself up about it. if you miss a day or life gets in the way and just, that's all we can ask in life, right? Do the best you can.

James: 32:11

I like that. And that actually is a really important point. If you've made it a habit, and something gets in the way of a day, don't let that set you back more than just that day and say, all right, Kamar, I'm gonna keep on going and we shall as well, Randy. So for the moment, we'll say thanks for listening everybody, and we'll talk to you next.

Randy: 32:28

Thanks. Talk to you guys later. We'd love to hear what you think, so please comment on the show with your thoughts. We read all of your comments.

James: 32:35

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