Inside The Mill Episode 27

Debunking Age-Related Fitness Myths

In this episode, Seth Humphrey and Coach Christian address common questions about fitness for older adults, metabolism, injuries, and sustainable habits. They share practical insights on how to stay in shape at any age, debunk myths, and emphasize the importance of personalized plans and accountability.

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Transcript

Introduction to Common Fitness Questions

SPEAKER_01 0:00

Welcome to Inside the Mill. We talk real fitness, real results, and the stories to prove it. Welcome back to another episode, Inside the Mill Podcast. Coach Christian here. My main man Seth. Today's podcast episode is the same kind of questions we always get. So we finally answered them. These questions I pulled from our MicroChat that we use in the gym. I pulled them from consultations that me and Seth will have with clients at the Vitality Mill. Some transformation profile, which is what we have clients fill out whenever they're a potential new member with us. And then also just look through social media DMs and um story questions that we've asked people as well. And so these are the same five questions that I see on repeat. So we wanted to answer them for you guys today and shine some light on this. So question number one is it too late for me to actually get in shape at my age? This question for us is kind of funny because we see clients at our gym that they're 60, 70 years old and they're in the best shape that they've been in in their life. And this is clients that have been athletes in the past, but you know, the way that they trained in the past, maybe they did a whole bunch of cardio or a whole bunch of HIIT training and they, you know, might have reduced some body fat. But what we focus on here at the Vitality Mill is strength training. And we build all of our programs around our our demographic and we meet our clients where they're at. And so just because you get older doesn't mean that you can't put on muscle and you can't still get the results, but the strategy is what has to change. And so you can't do the things that you did whenever you were 20 years old anymore. Um, and so like I said, strength training is what we what our foundation is, and our clients um we show them the importance of protein and all that other stuff. And so what they start to see is, oh wow, like I can put on muscle still. I can't just because you get older, that doesn't mean that the biology of your body doesn't work anymore. You just have to serve it in the correct way because your life looks a little different whenever you're 50, 60, 70 years old than it did whenever you were 20. And so some of those things change, but the results um you can still get as well.

SPEAKER_00 2:13

Well, we regress. I mean, we can take something like a push-up. Like for for anybody that would do a push-up, they would naturally, they would go, okay, well, I need to get on the ground, I need to do a push-up, and I need to work on these with with way we do things, is it's like well, with a client that gets started, and really it doesn't matter if they're worked out their whole life and they're just finally just coming in and submitting and going, like, hey, you know what, like my way's not necessarily working, but they have been working out. I mean, we have them do push-ups off of a bar. We have different, you know, it might be that when they're doing a squat, we have them holding on to a TRX to guide that squat so they can get that range of motion so they can start feeling it. But that's the other side of it, is we don't just start with strength training and and going right into it. We're working on mobility, we're working on flexibility, we're working on body weight movements, and then progressing you from there. So um, I think it's your perspective as far as what getting in shape looks like is different. So, like some people maybe think that they've got to run or they've got to do these uh high intensity and yeah, and then think what we do is is we like we make it super simple. And so um there may be individuals that just stay with that. They, you know, you got clients that are 70 something years old or higher, something higher than that, that are uh uh older than that, that they may stay right where they are, but that's good for where they were, you know, they don't need to progress any more than that and uh and go from there. So um I think it's just changing your perspective on what you what you expect out of yourself. At the same time, I I just see individuals who uh don't go on vacations and don't I I traveled with to Greece and Egypt and with individuals that are 60 something years old that that don't haven't been doing any kind of workouts or any kind of movements for years and years and years. And it's um they can't go and do the things that their peers are able to do that do move every day, that they actually work out with us, that went with us to the trip, that can do these things. And so that's the thing is they're missing out on so much stuff that like when we get to a point, like I don't work all my life and push and and to help other individuals and things like that to get to a place where I retire and just throw my hands up and go, like, okay, well, I'm done now, and I'm not going to, I'm not gonna go on vacations, I'm not gonna live the life that I want to live because I'm I'm I'm out of shape now. It's like, no, this is something we need to continue. So it's changing your perspective of what being in shape is and what it means for you able to be able to do. That may change where it's like, I want to get on the ground and play with my grandkids and get back up without having any kind of issues, then that's the type of shape that you need to be in. And you don't have to be in like uh an Olympic athlete to be able to do that kind of stuff.

SPEAKER_01 5:18

Well, I hate how you know the older, like you saw with those people that you went on the trip with, they just think that, well, my age is why I can't do this. And they start to believe that, and and that becomes normalized in this in this day and age, is people think, oh, well, as I get older, I can't do this anymore, I can't do this anymore. And they start to put a limit on what they can do and they just blame it on their age. And so they don't even try to join a program, they don't even try to eat right on a daily basis. There's all these other things they don't even attempt because they just think that, hey, it's it's because of my age that I can't do this. So this is just where I'm at, it's my current state.

SPEAKER_00 5:54

So we had a family member that just they were just in town for like an MRI, and um, and they're not in mid- they're on my wife's side and they're not in good shape and they don't take care of themselves. And um they they were in town, so they just were like, hey, we're in town, we don't have this MRI until 8 p.m. So we're gonna stop by and like that's their family, and that's how they do things, is like just drop in and like, hey, we're gonna be there and we're gonna sit around. Well, I'm there working, and like it was um a little bit weird but different. Um her uncle comes in and is like, hey, and this guy's in his 60s, like uh early 60s, so he's not old at all. Like, I'd look at it like I'm 40, 44, be 45 in a couple months. It's like, I could still, you see it, I can still do things like on a whole level, like because I've continued to show up and do it. But anyway, he watched a video and he's like, I saw your video on uh the drink, the morning drink you made, uh you make every morning. And I was like, yeah. And he's like, I don't think I could drink that. And it's like, for me, it's like, you're telling me that if I can be in better shape, I can be that be healthier, and all I gotta do is guzzle this uh 10 ounces, like 12 ounces of water, that this this stuff that's gonna help my gut, it's gonna help me feel better, it's gonna uh raise my metabolism, it's

Understanding Metabolism and Its Myths

SPEAKER_00 7:19

gonna like all these different things it does. Like, sign me up. I'm gonna do it. Like, I don't look forward to the drink, I do it because I know all the benefits from it. So, anyway.

SPEAKER_01 7:29

All right, question number two is my metabolism is broken. How do I fix it? And one of our, it's kind of becoming our motto is you are not broken. The plan is, and that's what the situation is here is your metabolism is never broken, it's never too far gone. It's just your habits have changed, your lifestyle has changed. You don't have enough muscle mass on your body to have a faster metabolism. But a lot of things is yeah, whenever you were younger, you felt like you had a faster metabolism because you were moving every day, you were doing things with purpose, your lifestyle looked different. Maybe you have less kids, less responsibilities. So there's so many different things about your life that was different back then. And because of that, the things that you did on a daily basis look different. But yes, of course, your metabolism is gonna feel broken if you aren't eating enough protein, if you aren't moving your body, if you aren't strength training, if you aren't doing all these things, that's gonna help give you a healthy metabolism. Yeah, things can start to feel like they're slowing down, but it's all your lifestyle, um, habits that you're doing on a daily basis that's causing you to feel that way. And so all you have to do is start to get a plan around that to start to put some muscle on, eat some more protein, move your body more. Once you start to incorporate those habits into your life, things are gonna start to feel normal again. But they don't feel normal because the way that you are living your life has completely changed from what you did whenever you were younger.

SPEAKER_00 8:55

My thing on this is when you cast blame on something else, if you cut cast the blame of like all my injuries, oh, it's my uh my metabolism, oh, it's my whatever you're gonna name, like whatever you're gonna put in there, you lose power over that situation. So responsibility is the ability to respond. So, yes, maybe you do have medical problems and and physical problems and a knee and a uh thyroid and different things, like absolutely, these are real things that are causing you issues and problems. We we understand that completely. But there's things that we can do that uh improve that factor of that, that can improve our the way that we we do things. So it's like if I have a uh bottom of my heel, bothers me right now. It's it's probably related to sciatica stuff that I have going on. What do you see me do every day when I start my workouts? Band in mobility movement. Yeah, you see me doing it every day. Like I'm doing, I'm doing things that I that I can start to go like, okay, this is gonna help me and it's gonna benefit me to get out of this pain. And and so, like, you don't have the knowledge. And so, since you don't have the knowledge, and like, yeah, you you you're not looking it up on on anything, you're not looking on Chat GPT, you're not looking on any kind of trying to figure out the source of what you need to do, and there's so much information out there that you throw your hands up and you go, like, I can't do anything about this. That's like I'm this is the way it is, and it's not the way it is, and that's why you hire someone to help you get there. So ran the half marathon, not a marathon runner, not a runner. Hired a coach and put a plan in play, I put the plan in play, and then on the other side of it, I blow myself a wave on what I was able to do because I followed the plan and I followed the strategy. But if I would have just gone and tried to run a half marathon like without ever trying to do any kind of running or preparing for it, I would have, I would have screwed myself up big time and my time would not been anywhere close to where it was. So we've got to quit blaming our circumstances and understand that responsibility, the ability to respond, doesn't mean it's your fault, but it means that this is the situation that you have in front of you, and you've got to take some type of action to help you overcome that situation. So anyway.

SPEAKER_01 11:30

And regardless if you aren't looking up the information or if you are, information is not the problem this day and age. We've got Chat GPT, we've got AI, we've got all these other things. If you want to learn how to be a runner, you can look up and see the things, but it's the accountability. It's the having somebody that's gonna ask you those questions, having somebody that's gonna hold you to a standard. And that's with people that get into a place of their metabolism being broken. They haven't had accountability for years. They haven't answered to anyone, they haven't had a plan drawn out for them. So even if they're looking like people, people are smart, they know that they can get on Google and go, okay, what do I need to eat that has more protein in it? They know the things, the information's there, but do you have a team behind you and people that are gonna help give you the right plan to do those things that are gonna help you improve in those areas? And I think that's the biggest issue. Is and like you said, is you hired a coach because you know, yeah, I can look up how to be a runner and stuff, but I need a plan built around me. I need somebody that's gonna hold me to it.

SPEAKER_00 12:27

I need somebody that's gonna push me in areas that need to be pushed, and and then Yeah, I could do it, I could I could do a couch to 5k or whatever, as far as that stuff goes, but it's like that's not, you know, so anyway.

SPEAKER_01 12:39

Question number three I have old injuries, can I still train? This is what we do. This is this is the vitality nail. Is we anybody to, you know, our demographics for you.

SPEAKER_00 12:51

I've not I've not met a person that's 40 years that that's come in here that we I mean, we've had a quadruplegic that that drove from uh like a crazy amount out on uh O'Cartie to come here. Um and the guy was uh legit, the guy had no control over his arms, the hands, and he'd come out and like we would we would provide him with a workout. We would we would hook a band up around his his arm to allow him to start to do the things he needed. Like there's so much things that you can do. Um now I I say

Training with Old Injuries

SPEAKER_00 13:26

quadriplegia, he could use his upper body, he couldn't use his legs and stuff. I think that's a quadriplegia. I don't know. Anyway. But yeah, just there's if there's a if there's a will, there's a way that we could we can get it done. And and again his the way that he's in shape looks totally different than other people. What he's wanting to be able to do is up is strengthen his upper body so he can do things. And it's like like he could just tap out and say, legs don't work, so like can't do anything. But no, he's like, no, I want to still be healthy. I want to still be able to live the best life that I can live with the circumstances that I have, but I still want to feel the best I can feel. You just don't tap out and go, like, well, at this age and I'm done now. It's like if you're doing that, then it's life's gonna be hard.

SPEAKER_01 14:12

Props to him for knowing, hey, I don't have the knowledge to know what I need to do in order to help me get results in the current situation that I'm in. So he raised his hand, hired a coach, and allowed the experts to be the experts and point them in the right direction. And then a lot of times, yeah, it's an extreme example, but more commonly we have clients that come in and go, Hey, I've got knee pain. And then, but they start to find out, I'm like, bro, your quad's just tight. Yeah.

SPEAKER_00 14:37

Andrea Brake Bill woke walked in on a cane. Um, and like within three weeks, she was off of it. Yeah, she was off her cane, and she was working in a uh, she was working in her mom's garden, like getting down and getting up. But she she made a decision and decided that like, hey, I got this cane, I've got this sciatica, but I gotta do something. And so, yeah.

SPEAKER_01 15:00

And in three weeks, man, like that's such a such an awesome story. And it allowed her, you know, her mom's not in the best shape. Her mom is was not doing well. And so she was able to take her mom to the grocery store, and it was cool. She would come in and tell me stories about, yeah, the far farmer carries that we've been doing. Like, I was able to grab all those bags in one go, and like she started to apply the things that she was learning in the gym and it would carry over into her everyday life.

SPEAKER_00 15:25

And again, she walked in on a cane. Yeah. Like, so like now she's where carrying groceries into the house and like working on a garden and stuff. So like it's the the quality of life that you that you want to have. Like, you can have that quality of life, but we have to, we have to have a want to and a and a and a desire and a and a different perspective. Like a lot of these people that come in, they have stories, beliefs, rules, and laws that they've created that they've said that this is the way it's gonna be. And that they just they're at that point in their life where it's like, I don't want that, I don't want to believe these anymore. So let's let's try this and see. And that's the thing is we'll we'll allow clients to come in for 30 days just to just to see like if we can do what we say that we do. And then you can make a more informed decision on like this is something I want to do long term. Like we do 30 days all day long for people. Yeah.

SPEAKER_01 16:17

All right. This one, I'm gonna let you cover this one. I have no time or energy. How do I make this sustainable? I love what you say about this.

SPEAKER_00 16:26

Yeah, so it's not a time issue, it's an energy issue. And so, like, could I have time and energy? So we start to look at what are things that we can do to help our uh to help us get more energy that will help us create more time. Here's the facts. When you feel good, how you feel, you show up differently in every area of life. Like if I feel like if I like today, like I'm at 10% like uh recovery, I feel pretty good, but I just know that I did I didn't get the uh quality sleep and stuff that I needed to get uh last night. But there's things I can do. So I wake up and I I know that creatine, for example, helps with uh with with uh uh memory and brain function and things like that when you're tired and stuff. And so, yeah, and so it helps you, it helps you. So then what I do, I take a few extra scoops of creatine and things. And so it's it's starting to go like, okay, here is the things that I know they're stopping me. So sleep, for example, is a big piece of it. It's like I'm gonna quit eating a couple hours before bed, I'm gonna quit drinking fluids, I'm gonna get off the TV or phone for uh an hour before bed. And now I'm getting better sleep. I'm gonna take some magnesium, I'm gonna do these little things, and now I'm sleeping better, and now I feel better, and now that I feel better, now I can make better decisions on my food throughout the day. And now, next thing you know, you've got more energy, and that more energy leads to more time because we've all been there. Christian, Tuesday, you were you were obviously not in your A game because you stayed up and went, because you went to the game, which is uh what you should do. Yeah, yeah, and and I'm and you and like you were not in it. That's why we didn't do the podcast, because I knew that you were not gonna be at A game. And so then what happened was is like you knew that you weren't gonna be at your A game. And so like you you went home, I'm sure you rested and got more rest and stuff in. And so my point saying that is like you knew that you needed to, like, you weren't where you needed to be at. And so like that rest and that recovery, it makes a difference. Um, that might not have been my main point, but it is like we all know that like we could do different things to like to help us improve our our energy and things. It's not so much a time problem. Well, I guess that's what I was gonna get to, is it's like that day, you didn't you didn't have it in you to to exert more. Yeah. But on the other days, Christians running eight minute miles for 10 miles, like some days. He's got he's got the it when he's got the energy to do it, he can go and get it done. So it's it goes back to quit putting yourself in a box and quit trying to uh come up with reasons why you can't and start coming up with reasons why you can. And the way we do that is we start getting to the facts of our current situation. What are the facts? Well, the facts are I eat crap right before I go to bed. Okay, let's quit doing that. Facts are I eat fast food more than I need to. Let's let's stop eating fast food then. Let I I drink too much pop or too much coke and things like that. I don't drink enough water. Let's drink more water. And quit being a um, and I this might trigger some of you, but quit being a victim.

SPEAKER_01 19:38

Well, what's what's normal becomes numb, right? And that's what a lot of people that are living this life and they don't have any energy, and but they're doing the same things on a daily basis, scrolling on their phone before they go to bed. And so then they're waking up in the morning, snoozing their alarm, and then they're 10 minutes late to work, and and they start to do that so many times repetitively that it becomes their identity, and they go, I'm a late person, I can't lose weight. And they're not, they just become that person, they tell themselves that stories, they start to speak that and just say that's who they are, and then that's what allows them to not have feel like they have the time. It's because of this same patterns that they've fallen into, and then they don't do anything to change it.

SPEAKER_00 20:24

When you say it, like so you're thinking it already. And then when you say it, you hear yourself say it, and then it comes back through of you hearing yourself, and then your subconscious starts to believe that that's actually true. And that the the what changes with our clients is they're at this place where their back's against the wall and they've got to do something, and they know they can't go to boot camp, whatever, or whatever else, to CrossFits and all these other things, and they know that they go to the big gym, they're gonna just be walking on a treadmill. And so they're at this place where it's like, I need somebody that has the guts to say that they can help individuals over 40. And that's what we do. Like that's what we've done over the last 20 years is just take individuals and go like, hey, they're doing it this way, and you don't need to do it this way. Hey, let's find a different way and let us show you what actually works, and then you can start to understand. And then once you start to understand, then you break that thought of I can't do this, and you don't speak it anymore. And then now we're now we're actually making moves forward instead of sitting in the same spot and telling ourselves, can't do this, so you just don't do it.

SPEAKER_01 21:34

Somebody might be listening to that and thinking, and saying it out loud does not have that much power over what I'm doing. It 100% does. And until I improved my prayer life, I didn't realize the power of the words that you speak either. But every single morning, I pray to God to give me confidence to be a leader. I pray to him and thank him for my just gratefulness of my family. Of the leaders around me, like Seth, Kellen, and our small group, like people that are surrounded around me, I pray for all these other things. And the way that I go into my day, the confidence that God gives me through that prayer, the ability to lead and say what needs to be said, like all these other things that I'm praying for, the gratitude, I feel it, and I start to live that. And so what you speak really does have that much power over your life. So if you find yourself saying something negative about yourself, flip that around until 180 and say something positive and watch what happens.

SPEAKER_00 22:30

Ask yourself, is that really true? That's the first, the first thing is like, is that really true? And then start coming up with examples that prove that what you say is not true. So then, like, someone could say, Well, I don't, I'm not that, I don't have that, I don't have energy. Well, you got up today, you were able to go and do this, you're able to do that. That requires energy. And so we gotta just question the the stuff that we're telling yourself. Maybe you don't have the energy you want,

Overcoming Past Failures in Fitness

SPEAKER_00 22:56

then we can we can start to figure out what we need to do to help get it there.

SPEAKER_01 22:59

Yeah, and don't just say those things for one day. Like you've created an identity because you did something for so long with that same intensity, you're gonna have to create a different identity and do the other things for so long in order to become that person. Last question. I've tried everything and failed. Why will this be different? We hear this all the time with consultations.

SPEAKER_00 23:22

You haven't tried everything. Yeah, you haven't tried us.

SPEAKER_01 23:25

That's exactly right. You haven't tried a plan that is customized around you, where it's a program that meets you where you're at, and that actually fits your current life. So, how much time do you have to be able to work out? Oh, I only got two or three days a week. Perfect. We're gonna work around that. While other gyms are you have to fit them, we fit you. And so that's what makes us different at the Vitality Mill. And that's why when people submit to our program and go, hey, I'm just gonna allow you guys to coach me. I'm gonna show up. And our clients that are consistent show up on a daily basis, they get the results. And it's because we customize everything around them. We change the way that they look at workouts, we change the way that they view food food. And so we just um shatter that frame as soon as they start with us and the way that they see things through this small box, we start to broaden that box and and shatter it. And and because of that, they start to get results and they start to prove to themselves that they are a different person in the stories that they would tell themselves over and over.

SPEAKER_00 24:22

So yeah, I think that that's once you once you become aware, and that's the thing is when clients come into us where they they think that they they they would never be able to make it through a workout or whatever it may be, and then we take them through a workout that's um built around them, and then they become aware, well, I can work out. And now that they're come aware, now you can change. Now you can go, well, if I can have I can work out and I can move, I can get steps in, then I can make better decisions as far as my food. And then now we're heading in the right direction. But if you're if you're in this place where you haven't done anything and haven't tried, and you're just like you're you're wanting to tap out and give up, then I would, I would tell you, like, okay, before you do that, let's let's give us 30 days. Let's try what we do for 30 days. Right now, we're doing our 42-day strong, and I'll kind of lead that to that. It's like our 42-day strong is not like transformational where, hey, I'm trying to drop 100 pounds in these 42 days, or even like with a lot of places you'll see like the 20-pound, six-week challenge kind of deal, as far as that stuff goes. All it is is is the a momentum activator. They're like, let's get some momentum going. Let's start seeing what actually changes when you put the basics into play. And then but that starts to go like, oh, I can do this. Look at look at what I'm able to accomplish. And then now, once we're able to get to that place, now it's like, okay, now what's the next steps? And you can actually change that. So that's what we want to do with our 42-day strong right now. It's 42 days, just come in, let us help you build habits, let us help you uh get some momentum uh created, and then you can make a better informed decision on like, okay, the vitality mill is exactly what I've needed. And then you can uh make a better informed decision. And the cool thing is with the 42-day strong is after you complete the 42 days, if you want to continue to be a client of ours, we take your investment and we let you take that investment and reinvest it back into the program. And so then now you're before you following through with the habits and doing what you said you were doing, you get a benefit of, hey, now that you've done that, we're gonna give you that money to reinvest back in so that you can be here for six months, year, whatever it may be.

SPEAKER_01 26:41

Um that's when the real change happens.

SPEAKER_00 26:43

Yeah, and then that's when we're really starting to, that's when we're able to go through both phases of our program, our that momentum phase and that uh skill set phase, so that you can you can have results uh long term. And the cool thing is is the what the the things that you learn and the skills that you learn in here, you you have those rest of your life. You never lose them, but you've never experienced what those what you can actually do. So you don't even understand what you can actually do. Yeah.

SPEAKER_01 27:12

Yeah, this was a great podcast. We dropped a lot of a lot of good knowledge. And if it you gained something from it, if it helped you out, I'll say share it. Share it with somebody that you care about and love. Uh that way they can get the same results that a lot of our clients to buy to meal.

SPEAKER_00 27:25

Yeah, we're live on um we're live on Facebook right now, so it'd be real easy for you just to tag somebody, share it that way. Uh, but uh also uh our podcast side of it. You listen to the podcast, you share that very easy, copy the link and share that. Um and then if something you got a uh got something out of it, leave a review. And uh that helps us uh find other individuals like yourself that just need a little bit of uh momentum and a little bit of a push. So that's it for me. Yeah, you good?

SPEAKER_01 27:53

Yeah, for another episode of the Inside the Mill Podcast. See y'all in the next one.