Speaker 1: 0:01

Hello, welcome back to another episode of Train for a Great Life. This is going to be rapid fire. Q&a number three let's get into it. Number one what should I do if I feel intimidated walking into class? I'm going to speak from my gym and nowhere else that I am not answering for anywhere else. Lean into it, go up and introduce yourself to somebody, ask them how long they've been there.

Speaker 1: 0:38

Just don't play small. Ask questions. The stories that we build up in our heads of like why we're intimidated and what's happening, and all the things that other people don't know and we don't know, it's all just not true and the more. You can just get through that and understand that they're just people doing the same thing as you and some of them are further along the path. That's going to serve you really well. So get to know people. Don't play small. Number two how do I know if I'm lifting with proper form? Get a coach. Have someone who you know and respect and they understand mechanics of lifting. Have them watch you and give you feedback.

Speaker 1: 1:12

There's lots of great content and resources out there. Find a few trusted sources on YouTube. Don't watch Instagram reels and influencers. There's a lot of bullshit out there too, if you're listening. So if you're listening to this, you're probably at my gym, maybe not, but find someone you trust and ask them to watch you.

Speaker 1: 1:33

Number three how much water should I drink in each day? Well, that is very subjective depending on the person, how big they are and what they're doing. But drink a lot of water, okay, three liters kind of as a minimum. Um, it's probably more than what most people are doing. But, again, the, the average person is not the model of health. So, um, I always think of the analogy of, like, buy a plant and don't water it and see what happens. Right, it's a little different with our bodies, but we need water. Three liters, maybe more if you're super active, maybe more if you sweat a lot, maybe more if it's hot out.

Speaker 1: 2:10

Number four what's the difference between soreness and injury? Oh, I like this one. Soreness is the result of work that you've done and it's muscles maybe like being repaired, but they can still, they're still going to be able to work. Uh, injury is pain and it is a signal from your brain to your body that you shouldn't be doing something. Um, similar to a signal when you touch something hot, like you touch a hot stove, you pull away, right if you're doing a movement and you're cringing and you're faint, like as a coach, I watch when I know something's going on with someone's body and potential injury, and like are they working through pain? I just watch their face. It tells a lot of the story. So, working through soreness is okay. Working through injury is not okay. It is stupid. You need to stay in the game when it comes to fitness. That is way more important than any single workout. And yeah, just don't be silly with injuries. Take your time, work around things, it's going to be okay.

Speaker 1: 3:18

Number five what's one tip for someone trying to lose fat? One tip eat more protein. Yeah, eat more protein. That's going to signal satiety, it's you don't overeat protein. We answered, kind of touched on this in the last Q and a um eat more protein, maybe, maybe, maybe, journal what you eat as well. There's there's um secondary processes of decision making, that that that happen when you have to log what you're doing. So, um, and and even better, if you do it beforehand. So, like you know if I'm, like you know, if I write down in my little notebook I ate a donut donut at 2.35 pm. Are you really going to do that after writing it down, like if you want to lose fat, you know that's probably not the best decision. So there's little checkpoints and gateways that you can set up for yourself like that.

Speaker 1: 4:21

Number six how do you stay motivated on low energy days? I move, I lean into the thing that I need to get my energy up there. It's low energy probably because I've been sitting around and I've been not doing as much and I haven't moved or maybe I'm doing. I've had a couple of days that have been like mentally or emotionally draining. I need to move my body and that's going to stimulate things. So whether that's going to the gym when I don't feel like it and then you know 20 minutes later I'm good, or that might be going for a run or a walk or something, but I get moving, it works every time.

Speaker 1: 5:05

Number seven why do we track workouts in SugarWad? So that's kind of our fitness tracking or tracking app. You measure what matters, you measure what matters. You track things. Okay, it shows you progress. It is a quick reference to retest things. There's a whole host of reasons, but it also again I just talked about like journaling and you know, with decision making you just learn faster. When you track things, it shows that you care more. Okay, so if you want to get better, track things Eight.

Speaker 1: 5:38

What is the best way to improve cardio? Kind of a blanket question. Find something that you're going to stick with Okay, actually, I love that answer. Find something you're going to stick with Okay, actually, I love that answer. Find something you're going to stick with. You can improve. People think of like cardio. You know I do the little quotation signs cardio as like only running or only rowing, only biking. Your, your cardiorespiratory output is whenever your heart rate gets up, and that is in mixed modal conditioning. That's all sorts of different stuff. So find something that you love to do.

Speaker 1: 6:19

I talked recently on a podcast about the, the metrics of like lifespan and health span and my. I have a Garmin running watch and I don't you. I don't run a whole lot, so I don't have enough data in there unless I'm running consistently, like twice a week, which is rare, that I get accurate data on my VO2 max. But when I use the other metrics from that calculator that I sent out. If you have no idea what I'm talking about, check out that other podcast my resting heart rate data or, for example, my 2k row data or my run data shows that I have a vo2 max well above what my running watch shows me. Okay, so that's because I do a lot of stuff that that strains that output and different energy systems.

Speaker 1: 7:07

Okay, um, do, do intervals, do fast stuff. It it's not about just long, slow distance. Okay, bit of a weaving answer. Number nine do I need to do extra work outside of class? Okay, assuming this is my gym. No, the answer I mean it's a subjective answer. It depends what your goals are, it depends what you're trying to do, it depends how often you show up, it depends what other work you do outside of the gym.

Speaker 1: 7:36

So for let's call, you know, mr Average Guy and Mr Average Woman, if they are showing up three days a week and they are somewhat active, moderately active, you know, go for walks here and there, maybe a hike or a run walk the dog, maybe have kids. And you know, go for walks here and there, maybe a hike or a run walk the dog, maybe have kids. And you know, if you're on your kid have kids, you're on your feet all the time. That is plenty. That if you do that consistently over a period of time, that is absolutely plenty. It will satisfy a lot of goals. It's just going to take time, right. Extra work it's going to get you to those things quicker.

Speaker 1: 8:15

Why are you doing extra work? What are you prepping for? I've been doing a lot of extra hiking, prepping for this thing that I'm leaving for. Well, I would have done it by the time you listen to I leave tomorrow morning. I need to do some specific work, right? If you're prepping for a weightlifting meet, you probably want to do a little bit of that, right? It depends on what you're prepping for, ok, but for no sort of added outside goals. No, you don't need to do anything else.

Speaker 1: 8:41

Number 10. How do I avoid burning out? I think. I mean, I think this is a lifestyle thing more than more than anything. I don't think anybody listening to this is going to be on the verge of burning out in terms of their workouts. Take a rest day when you need it, right. Like I talk about, how do you get moving on low energy days is just get moving. There are days when you just need to not move and you need to maybe, maybe do active recovery or just do nothing, right? If you're just mentally not there, take a day, right, it's not going to hurt you, it's going to help you.

Speaker 1: 9:28

But in terms of burning out, like I think most people are so far, like that's not even a consideration. What I do think is that okay, so this is, this is where the answer will take a turn into something that I really like. You can't just keep adding things to your life. Right, there's the idea of, just like you know, optimizing your life by add, add, add, add, add. I'm more of a proponent of subtracting things from your life that are not serving you, and I think that is a great way on avoiding burnout.

Speaker 1: 10:04

Like, just identify things that make you feel that way. Right, like there's's, there's, there's things that you do in your life that are going to not feel like work, even though they are work. I mean, something might be your job, like the line of work that you're in. It doesn't feel like. Even within a job, there's different tasks and types of stuff that you have to do. Some of it feels, oh man, this is easy, I lost track of time. Other oh my god, I want to like of time. Other oh my God, I want to like. No, I just want to slam the computer shutter, I want to go home, or I don't want to do any of that Right.

Speaker 1: 10:36

Find the things that align with you. Try to stay out of the things that don't. If you don't have control of that, okay, most people don't. But try to do that with other things too. Try to do that with, like I mean, social situations, social functions, anything you know. If you can align things more with things that you're excited to do and get away from things that you're just not excited to do at all, I think that will help. That said, you're probably not burning out, but be kind to yourself. Maybe you are. Don't listen to me then. See you in the gym.