These Retired Officers Are Living Their Best Life

Join two retired police officers as they discuss fitness for retirees, health routines, and their experience with body art.

This conversation features Cliff Yates and Patrick Davis sharing their perspectives on maintaining peak physical condition after leaving the force. If you are looking for practical advice on how former law enforcement professionals manage their wellness, this discussion offers a unique look at staying active post-retirement. They specifically cover how incorporating creative outlets like a body art class can complement a disciplined approach to police officer health.

Beyond just physical training, Cliff and Patrick explore the importance of mental engagement and community connection. Whether you are a retired police officer yourself or simply interested in sustainable fitness for retirees, this video provides a candid look at their personal journeys. By balancing body art with consistent exercise, they illustrate how to build a well-rounded routine that supports long-term police officer health and vitality.

Transcript

SPEAKER_02 0:00

Hey Patrick Davis. I'm so glad you joined me today, buddy. Look at us. Two cops retired. We're into fitness, health, and strength. We're looking good. We have no PTSD. We're living our life. What do you think?

SPEAKER_00 0:10

Hey Cliff, how are you doing? Sounds good. Yep. Very much so.

SPEAKER_02 0:14

Man, it was so good. I visited you in December and uh uh we went to the body art class. You were giving, and I I had a really great time with it. It's awesome, and you're still uh you're still facilitating the classes.

SPEAKER_00 0:26

Yep, I am. I I facilitate uh two of my own classes right now, and then I'm I'm at the studio like four times per week, you know, co-hosting with my uh director Ryan and then helping out.

SPEAKER_02 0:38

Oh yeah, that's awesome. Yeah, I ask I gotta ask you about something. I'm gonna I'm gonna put this right on you. Look at this. This is crazy. What the heck is this about? Oh, you don't see it.

SPEAKER_01 0:53

I don't see it.

SPEAKER_02 0:55

Hang on. Oh, I wonder why you can't see that. That's weird. It's you doing your backstand, your your back, your back thing on the wall, that thing.

SPEAKER_00 1:05

Oh, is that from today?

SPEAKER_02 1:06

Yeah, yeah.

SPEAKER_01 1:08

Yeah.

SPEAKER_02 1:09

I don't think I can show that to you. I guess it doesn't show up. Yeah, man, that's pretty impressive. It's showing you you're you're using the bars there to uh to to help to assist you in doing that. That's pretty amazing.

SPEAKER_00 1:23

So Kelsey's been working with me doing that, and it's um it's very challenging. Um it's it's I mean you need flexibility, but you need strength in your back. And like I did in that post, but a lot a lot of this you get disoriented when you when you go backwards because you don't know where you're going to because you're behind you. And um that's the biggest challenge I felt was just alright, just having confidence to go backwards and just fall back and be okay. Last um week, Kelsey tried doing me, she put a strap around my waist and she was holding on to it. Yeah, I just I went to go back and I just I lost my confidence and I just fell straight at my back.

unknown 2:05

Oh.

SPEAKER_00 2:05

Because I just I didn't feel and it took me, and I had to go up and down a couple of times before I felt safe to go all the way down.

SPEAKER_02 2:14

So you're really disoriented, right? Your head your head's upside down.

SPEAKER_00 2:18

Yeah, and then and then you don't know, I mean, you know it's behind you, but you're kind of going backwards, you don't you don't and you don't know what's there, and your your body's trying to keep you safe. That's what it's doing. You have to like you have to you have to like uh train your body, and I felt I feel the best way to do that is just go little by little, like like on that on that uh Swedish uh ladder, just go down one rung, come back up again, and then go down two rungs, come back up three rungs, and just do it very slowly.

SPEAKER_02 2:47

Okay, so you just progress progressively you know increase the distance. Okay, yeah. Yeah, that's pretty, but I I don't know if I could do that, but I I'm not that flexible. Have you always been flexible?

SPEAKER_00 2:59

Or no, I have I have not been. That's a thing. Like, but I just I I I've been really working at it. And the thing is, I think you know, a lot of people say I'm not flexible. And what I found out, same thing about your nervous system, like your the flexibility you have or you don't have, like say you try and touch your toes and you just can't do it. Right, your your body is telling you I don't feel safe doing this, so I want to allow you to go down. But if you just all right, today let me touch my knees, and then next week I'll touch my shins and then my ankles, and as you gradually go down, you're telling your body, hey, I'm safe, I can do this. And then it'll allow you to go down to your knees or your toes.

SPEAKER_02 3:44

I remember you telling me that before that we can all do it. It's just our body feels we'll be out of balance or we're not safe to do it, so it purposely doesn't go there.

SPEAKER_01 3:54

I'm gonna try. It won't let you go down. Yeah.

SPEAKER_02 3:56

All right. I'm gonna try progressively to do that. I was also, you know, we don't there's no body art here up at the island where I'm at, but you know, I'm gonna maybe try some yoga stuff, man, because I really enjoyed your class as far as the movement is concerned. I think it really does uh lead to preventive it's preventive preventive injuries.

SPEAKER_00 4:18

Definitely. I mean there has to be a yoga studio up in the Thousand Islands. I can almost guarantee that. Yeah, yeah.

SPEAKER_02 4:25

There is, but I want to but there's no body art. I like to have body art, but I guess it's is that body art similar yoga moves, right? Or but it's different.

SPEAKER_00 4:33

Well, it's it the body art is physical therapy, it all the moves are based on for physical therapy protocols.

SPEAKER_02 4:39

That's what I liked about it. Yeah.

SPEAKER_00 4:41

Yeah, but but if you I mean, I don't think they're gonna have body art in the Thousand Highlands, but if I if you did like yeah, if you did like a a yoga, I think it'd it'd be very it'd be very beneficial.

SPEAKER_02 4:51

Yeah, I'm gonna do it. Uh I'm gonna I'm gonna I'm gonna do it next week, as a matter of fact. Yeah, I wanted I wanted to do that.

SPEAKER_00 4:58

Now what uh I would I would look I'd look for a it's called Vinyasa Yoga. Vinyasa yoga is like a it's like a yoga where there's a flow. And I think you really enjoy that. Yeah.

SPEAKER_02 5:10

Yeah, because there's like uh it's yoga on the river or something that's up here, and they have a different class every night, so maybe they have that. Okay.

SPEAKER_00 5:17

I'm sure they do, yeah.

SPEAKER_02 5:19

Vinyasa, more of a flow. I like that. Yeah, because that was good. I I liked your class, it was really good. And uh so you're saying you're doing two of your own. Do you have to uh do you kind of have to market your class and bring people in on your own, or it's the the uh body art studio does it or both?

SPEAKER_00 5:37

Um so the one on the upper, I do one on the upper west side on Wednesday mornings. Yeah, and that one is already kind of like established, and I just kind of like I'm taking over that that session. So the people are already there.

SPEAKER_02 5:50

Oh, great.

SPEAKER_00 5:50

I do that in eight, yeah, I do that at 845, and then at 945 I get done and I drive to 590 Madison in Manhattan, and we just started a it's a corporate building there, and I'm trying well, I mean body art in general is trying to build up a like a client base there. So yeah.

SPEAKER_02 6:08

So Madison Avenue, okay, 590.

SPEAKER_00 6:12

Oh man, yeah, so it's like 50 like 57th of Madison. That's that's on the corner.

SPEAKER_02 6:17

Okay, I was gonna say, yeah, because I know the next block or two over, Park Avenue, 301, I think, is uh the Waldorf Astoria, which is way down by the the uh Grand Central. Yeah, so 500 is up towards the park. Okay, yeah, that makes sense. That's cool. That's a nice area, though. That's a little kind of a it's a big business area, right? Or met, you know, like used to be the advertising.

SPEAKER_00 6:41

Yeah, it's all like the the building I'm in is a lot of investment banks. Okay. And so they have a they they have a gym in the basement. It's called V Fit. Well, the company, the um the amenities company is called Exos. Um, but the gym is called V Fitness. Yeah. So Exos runs they run this gym, they manage it. Oh yeah. And then X Exos runs a few gyms in the city, corporate gyms, that Body Art teaches sessions at. So um that's why Ryan wanted to come here and I and I took over the session.

SPEAKER_02 7:10

Yeah, Exos. That sounds familiar. That's like a I think there's one in Melbourne, Florida. They're all over, right? I think so, yeah. It probably would be. Yeah.

unknown 7:19

Yeah.

SPEAKER_02 7:19

I don't remember saying that. I think it might be. Hey, uh so uh well we both went to the same high school, but uh many years apart. Did you uh you played football? No, you you wrestled, right?

SPEAKER_00 7:31

I played football. I wrestled my my um freshman and sophomore year. I played football all four years, and I played baseball all four years.

SPEAKER_02 7:41

Okay, wow. Man, you're all letter sportsman. Uh now you're you maintain you're very well muscled. Did you do you do you don't do weight training now though, right? Or do you?

SPEAKER_00 7:53

Oh yeah, of course, yeah. I do. I I try yeah, yeah, I do um like like my workout today, so I trained with Kelsey and I do I did the back I did the backbending, I did some flexibility, yeah, and then I came home today and I I went on the treadmill for like a half hour, and then I did some body weight moves for calisthenics, and then I lifted weights. I did I did back and I did back and buys the at the end. Okay, good.

SPEAKER_02 8:16

Oh, okay. Oh, I wondered. I go, you know, because some people just naturally maintain muscle mass, but and you've been doing you you have quite a bit of muscle mass on you, but now you're getting more flexible. That's awesome, I think. It's great.

SPEAKER_00 8:27

Yeah, I I feel you have to lift weights, no matter what you're doing. You could be a runner, and I think you have to lift weights. I'm a very I'm a big proponent of lifting weights. I don't think it'll ever hurt you to lift weights.

SPEAKER_02 8:38

No, I think it's a must. I just think uh some of the benefits I think we don't even know just based on what it does hormonally, and not only that, the weight bearing on the bone density factor and all these other kind of things. And uh and just probably, you know, getting glycogen out of our muscle tissues. And I I just think probably some of the benefits we don't even know. I think it's just a must. Yeah, definitely.

SPEAKER_00 9:03

But having said that, there I think there are other aspects to fitness that people ignore. They just go to the gym and lift weights, and that's it. And I think they're kind of shortchanging themselves by doing that.

SPEAKER_02 9:16

Yeah, you know what? The guy that Mark Sisson, the guy, he's in his 70s, the guy I he I took my primal health coaching from. He's a big proponent and overall movement throughout the day. And so he does a lot of stand-up paddle borne. He rides he rides a fat fat tire bike on the beach, and then his weight training is probably only twice a week, and then he sprints once a week. And uh yeah, so that he he he rotates it around. He he thinks some people do a too much weight training, is what he says.

SPEAKER_00 9:44

But yeah. Speaking of sprinting, there's a there was like a quote I've seen somewhere, and I think it's like 95% of people 30 years of age or older will never sprint another time, another time in their life.

SPEAKER_02 9:57

You gotta be kidding me.

SPEAKER_00 9:59

It's and I I may have those numbers off by a little bit, but it's something very similar to that.

SPEAKER_02 10:05

He really recommends sprinting, and I was I think I've told you before that I was uh I've been sprinting now once a week, except for when I'm about up here. I've been just jumping rope instead. But I swear to God, that that that caused my testosterone to skyrocket and went to up over a thousand. And then it was it was still 800 in April. And that was that's crazy high.

SPEAKER_00 10:25

You should do like a survey of your friends. Hey, when's the last time you sprinted and see what see what they say? I bet you'll think about it, no one ever really sprints. Like, when would a adult, 30 age, when would they sprint unless they're doing it like a track or something like that? They don't no one does it, and it's I think that's they should be.

SPEAKER_02 10:41

And this is what Sisson talks about, he you know, primal health coaching. It's going back to primal, going back to how we were and how we were genetically uh uh you know habituated these kind of movements when we were out there hunting and gathering. Uh at certain times we would have to sprint, you know, to get food and to kill animals. We didn't we didn't jog we didn't jog for a two hours straight. No, we walked, preserved energy, and then when we had to, we sprinted. And I think we're meant to do that. Yeah.

SPEAKER_00 11:12

No, definitely. We're I think we're meant our bodies are meant to move like in a yeah in ways that most people don't don't do it.

SPEAKER_02 11:19

I I I I I always try not to show throw shade on my fellow uh 68-year-olds, but man, I I I don't think anybody that I know uh uh sprints at all. And then uh and when I sprint, I'm talking it's probably only maybe eight to ten seconds, and I do maybe six of those. Yeah.

SPEAKER_00 11:41

I do think though, if you if you are gonna incorporate sprinting into your routine, yeah, like like anything, you gotta you gotta gradually do it. You can't you can't not sprint for 20 years and just go out and run sprint. You gotta just take it easy first and warm up and do maybe do some, you know, gradually increase your yeah.

SPEAKER_02 11:59

He even says in sprinting, you know, you start off like 20%, you know, and then the next one maybe 40. And so by the time, you know, the fourth or you know, halfway through, now you can go full out, but definitely I do that because I don't want any injuries. Yeah, so yeah, I'm lucky I have injury. How about you? Do you have any injuries or ongoing aches and pains?

SPEAKER_00 12:20

Um, I had a shoulder injury from I was doing some uh like a backbend and I was trying to come over, like bring my legs over the top, and I kind of twisted my shoulder the wrong way, and uh it still hurts a little bit, and I was really worried about it, but I Ryan kind of put me, he put me on a program to to you know to make it feel better, you know, to to recover. And what I started doing was I would just take like a bench press and I would just take the bar and I would just bench press the bar, and and then if it felt good, I'd put 10 pounds on. And I would keep on increasing the weight until I felt any pain. And then once I felt pain, I stopped right there.

SPEAKER_02 12:58

That's the way it's gonna be.

SPEAKER_00 12:59

I and I'd stay there for a bit, and then two weeks later, all right, let me add five more pounds and I'd see how it feels. And I would keep on increasing it until I felt pain, and then I stopped.

SPEAKER_02 13:11

Yeah.

SPEAKER_00 13:12

But I but I it only really hurt doing bench presses and and uh shoulder press. It never hurt doing like a handstand or the back bends. It doesn't really I don't know why.

SPEAKER_02 13:23

That's weird. Yeah. I think that's the end go ahead.

SPEAKER_00 13:26

And I I I think our bodies recover like if we since we stay in shape and jet you know generally, our bodies are gonna recover so much quicker than if we were a sensory.

SPEAKER_02 13:37

Yeah, no, no doubt about it. I think you're right to listen to your body when it starts to hurt, stop right there. You don't push through it. And uh definitely moving it. I think you uh too many people. Well, I learned this when I had tennis elbow, right? Because I I started researching the shit out of it, and then uh probably watched 10 hours, 20, 30 hours of videos from these uh I forgot what you would call them, but they're you know, they deal with the muscle movement and the and the tendons. But uh the worst thing you could do is not move it, you know. People tend oh, I'm not I'm gonna immobilize it. No, you don't want to do that. You want to keep moving range of motion and keep some yeah, the worst thing you can do is like not do anything, yeah.

SPEAKER_00 14:20

And like when you have like a shoulder injury, all right. Say my shoulder hurts and I can go up to here, then that's where I go to. I then I stop there. I just that's all I'll do is that far. And then I will, you know, if I can go up a little farther next week, then that's where I'll go to. And I'll go to where I my range of motion. Um another thing I learned from Ryan is that our our whole body is connected.

SPEAKER_02 14:45

Right.

SPEAKER_00 14:46

So let's just say we have an injury on my my right shoulder. I can actually move my left shoulder, and it may improve the health of my right shoulder, somewhat not a lot, but somewhat, because your your body is connected.

SPEAKER_02 15:02

Yeah. And your body's always trying to get into balance, right? So it's moving or it wants to move to rebalance itself, it would seem to be.

SPEAKER_00 15:12

Definitely, yeah. Yeah.

unknown 15:14

Yeah.

SPEAKER_00 15:14

That's the human body is like a phenomenal piece of equipment when you think about it.

SPEAKER_02 15:20

It's amazing. But uh, but I see I well, I I see two. Uh do you do all your weight training at home or do you go into a gym at all to do that?

SPEAKER_00 15:29

No, I go to a gym to do it.

SPEAKER_02 15:31

Which one do you go?

SPEAKER_00 15:33

Um, well, I go to Life Health Fitness in Queens, where I live. Okay. I go to Crunch in Manhattan. And then I have a I have a gym in my co-op, which I I I'm starting to use more often now because it's it's very convenient.

SPEAKER_02 15:46

It's convenient, it's right there.

SPEAKER_00 15:47

Yeah. Yeah.

SPEAKER_02 15:48

What's the best workout to do? The one you'll do, right? The best that's the one you'll do. Yeah. Yeah, I I belong to a crunch too. I belong to two gyms. I was uh doing a video the other day that I love, you know, I go into the gym now. It's I I love I see some of these people come in, man. They are fat, out of shape, old, but you know what, damn it? Somehow they got leverage on themselves to get in the gym. They got a trainer, and now they're getting after it, you know. And I'm their biggest fan because, you know, it's very intimidating to come into a gym knowing oh, I'm out of shape, I'm fat, people are probably looking at me. So God bless them. I I I uh really support those people for doing that, man.

SPEAKER_00 16:25

Yeah, it's very tough. I mean, I mean when you think about it, like you and I, we can go into a gym, any I can go to any gym anywhere, and I can find equipment, what I'm gonna use. I know where the equipment is, I can I can just walk around. All right, this one. If you know nothing about fitness, you can walk into the gym and you're totally lost.

SPEAKER_02 16:41

Lost. Yeah, you lost.

SPEAKER_00 16:42

You're not gonna know what is yeah, what is what?

SPEAKER_02 16:45

Yeah. And not only that, we can walk in and we look like we've been coming to the gym. So, you know, we're not no one's even gonna pay attention to us. So we we don't even have any reason to be self-conscious. But anyways, I'm very uh, yeah.

SPEAKER_00 16:59

I'm gonna go. So I've had people I've I've gone to gyms like in like Florida, and I walk in and they say to me, You don't need a trainer, right? I'm like, No, I'm good. Because they know when you walk in, they just know that you kind of know you know your way around the gym.

SPEAKER_02 17:12

Yeah, they yeah. We wear the we've communicated that without any words, you know. Yeah, you know, that's a good thing, man. When people, you know, if you work out your discipline, what it tells me I can look at you, uh not just you, but anybody and say, okay, you train, I know you're disciplined, you're committed, you know, and you take care of yourself, and and you have a certain you know character to you. That's your calling card, really, just if you work out and and uh maintain some muscle mass, man. But uh then on the other hand, so I get bolstered when I see that. And I see it on the I see some a lot of young people in there too, which I'm happy to see that, and women are going in the gym. But predominantly when I'm looking at out in the field, when I'm in the field of life, man, there's not a lot of people uh working out or staying in shape that I see. I don't know. How about you?

SPEAKER_00 17:59

No, I think I think people who go to a gym and move and take and live a healthy lifestyle, I think they're in the minority. I really do.

SPEAKER_02 18:09

I really do too, man. Yeah.

SPEAKER_00 18:11

I was just at the pool now before we came on, and I just kind of I want to talk to someone, and the people there, they don't look like they lead a healthy lifestyle. Right. You know? And it's just I I don't know, it's just the way, just the way it is.

SPEAKER_02 18:26

It was funny, I got some uh fellow retirees in Florida at my tennis club, and these guys look great, you know, they're pretty lean because they play a lot of tennis, but then uh, you know, not that I was looking at them, but then I saw them, I saw these two guys later in the uh they're getting ready to take a shower, and I just like noticed their their chest and their shit. These guys had no muscle tone or development whatsoever. You know, they looked fine in a shirt. You take it off, it's like, holy shit, there's no, you know what I mean? The the chest is almost flat, like they it's it's never gets worked, obviously. And it's in a degree of atrophy that's kind of sad. Now are they tet they're tennis players? They're tennis players, yeah. So they're lean, they look they look good in their shirts, but when they take the shirt off, it's like holy shit, these guys have no yeah.

SPEAKER_00 19:17

I think that goes back to what we've said before. There's more aspects of fitness than just one playing.

SPEAKER_02 19:24

Which is why I want to do the yoga because I just think stretching is important and and uh those kind of movements. Uh I mean, you know, and once again, just you know, having I remember I always told you I had apprehension going to your class because I'm thinking, hey, I don't have any injuries, I don't want to get any injuries, and then to find out that all of body art is really about you know preventive therapy movements, and I thought that was awesome.

SPEAKER_00 19:48

Yeah, that's what's that's the main the main goal of body art is injury prevention, pain reduct, pain reduction, and sustainability of your joints. It's not yeah, not it's not how much how much weight can I lose, how many calories. We'll like we'll never Ryan will say if like if you went to Ryan and said, How many calories am I gonna burn in a body art session? He's gonna say, that's a great question. The three goals are pain reduction, injury prevention, and sustainability of your joints.

SPEAKER_02 20:16

That's it. Yeah, forget the calories, right? Calories in, calories out. A lot of people are into that stuff, man. Uh yeah, is body art, is that I always ask you this because is it like a patented or copyrighted uh system?

SPEAKER_00 20:32

Or um so body art was started, I I don't know the exact year, but it was I'm I'm estimating maybe 20 years ago, by a guy named Robert Steinbacher. Robert Steinbacher was a dancer. Um he was in Europe and he got he was a he got he was going to physical therapist because he was getting injured dancing. And he developed this this method called body art. And body art the ART stands for active recovery transition.

SPEAKER_02 21:00

Oh my god, I didn't know that.

SPEAKER_00 21:03

Yeah, what it what it means is so you and you probably noticed this during the session, you're gonna do something very dynamic and then very passive, and then dynamic and passive. And you're during that that passive part, that's the active recovery transition. We go from like yin and yang, yin and yang.

SPEAKER_02 21:21

Yes.

SPEAKER_00 21:22

So Robert, yeah, Robert, he developed this, and then Ryan, he bought the rights of it to from uh body art United States, Canada, and Mexico. I don't know the I don't know the exact year, but I'm guessing 10 10 years ago.

SPEAKER_02 21:37

Wow, okay. I just think this should be taking off, man. Everybody, especially you know, different communities should be employing this, man.

SPEAKER_00 21:46

It's it's very tough because especially in New York, because I think New York is like saturated like with just fitness programs like you know, yoga and Pilates and Berry's boot camp and all this, you know, and solar.

SPEAKER_02 22:00

cycle there's just so much that you know to to to stand out and when and I think body art does it because I know I I spoke to you about we go to the World Trade Center once a month and yeah I love those pictures man yeah yeah yeah that that that that's a big impact I know the I I remember you had one girl who gave a testimonial man she really loved it yeah that was awesome yeah and I and I think what people love about it well one Ryan he f he really stresses hospitality so when you come in the session you're you're a guest and I'm a host they didn't we're not teachers and you're not a student I'm the I am the host you're the guest and it's my job to give you an experience you know and a good experience yeah I like that I'm hosting you I'm hosting like hosting a dinner party I'm hosting you you're my guest tonight I like that but I just think you know because because man people over 50 60 they're always getting these damn injuries you know they're falling the missing the stairs or you know my friend just missed the last step and he's got a broken shoulder and now pelvis fractures and you know I just would think that hey instead of waiting till you get interest injured this is what you can do it's active recovery transition that will prevent injuries that you won't ever have to get them like these people get you know well look at when you when you did that I mean we did there was a balance portion of the body art session yeah how many people do you know that actually that train or practice I mean how many yeah you could probably count on one finger or one one hand how many people that you know that practice balance and look how important it is especially as you get older and people just don't they don't take the time to do it. My mom 91 right she's the other day when I was home right she's the one she's now three month post fracture can you imagine she she typed to me the other day I just did two miles on the treadmill you know she's so happy that she's and I and I walked with her but anyways the other when I was home with her a couple weeks ago she's standing on on one foot cliff my balance is bad I gotta do this I gotta stand on one foot and she's she's doing it man it's amazing. Oh good yeah I mean one it helps you it helps you keep your balance but two if you it helps you if you all if you do fall you can like correct yourself and right yeah to to yeah yeah I missed a step down here like it was uh two years ago I mean I took a bad fall it was one of those falls where then you like before you move you like do a little uh audit am I okay and man yeah I had no injury nothing whatsoever you know I just I you know I I uh you know over over the winter I noticed something and it was very subtle but it was like we had like snow piles imagine like when I used to walk on snow piles I'd have to like take my time to like walk over a snow pile yeah now I just kind of like walk right over it I don't like I mean think about it I don't know if that's because of the movement and my body is just acclimated to like moving across stuff and I get but I don't have I don't like have to like oh take my time going across snowpiles.

SPEAKER_00 25:08

I just like walk right across like it's nothing.

SPEAKER_02 25:11

Yeah I think that that it I think that's part of it. Yeah there's no doubt to that also oh you know what you know when I started playing tennis you know every once in a while my knee was giving out right it was just like giving out and then after about a month of playing tennis it never happened again.

SPEAKER_00 25:30

I don't know whether side movement or moving up and back it developed those supporting muscles around the knees I'm sure well that to to your point um a lot of times when people train they just run yeah they do one thing there's there's planes of motion there's like the sagittal plane there's the uh the frontal plane and transverse plane yes and you should train in all the all those planes of motion but if I just run every day that's sagal plane and that's great however if I gotta move to the side one day my body's not used to it because all I do is run forward. So one day I have to jump out of the way of something and I move forward move to the left or right quick my body could get injured because it's not used to doing that.

SPEAKER_02 26:14

I just run forward constantly yeah yeah I I actually I do those I put bands on my around my ankles and I sidestep down the j the dock and then I sidestep back. And then I also uh I walk backwards like two or three times.

SPEAKER_00 26:28

Oh good yeah yeah because I think that's important for you not only for just for your brain too you know oh definitely yeah but I think when you're playing tennis when you play tennis you're you're playing all the planes of motion you're you're rotating you're going sideways front back angles you know so I think you're moving in every direction so that your body is going to be better off that much better off. Hey let me ask you about this and also one one more thing you're probably playing tennis you're probably gonna move at a very quick pace for a few seconds and then stop and then bursts of energy which give you you know probably the same as the sprinting I think probably definitely yeah definitely yeah because it's very intense movement followed by uh transition type into a non-movement definitely yeah tennis art I'm gonna start tennis art tennis art tennis art active recovery transition tennis hey let me ask you about this because Mark Sisson my guy that I got my certification from he developed these shoes called Peluva have you heard of them?

SPEAKER_02 27:38

No I haven't they're five toe shoes and so he's big on he th he said it's important and now there's probably ten brands but Peluva's a his brand and so he just feels it's so important that your your toes should be splaying naturally as you know like you are when you're barefoot but of course you can't go barefoot but with these shoes you're mimicking barefootedness because your your feet are always trying to communicate with your brain about the level of the ground and and feel it.

SPEAKER_00 28:12

Uh-huh I I don't know the shoes but I do know that people there's a bit there are a lot of proponent like people are pro are proponents of training uh with bare feet because that's how we yeah were back when we were you know back in you know yeah and primal days and just primal days yeah just to like yeah get your balance and feel the ground and and some people they love doing it they ru they run on bare with bare feet.

SPEAKER_02 28:39

Yeah I I uh I've been wearing those shoes you know and then I I go you know what there must be an affili so then I contacted the company you know just by email and then uh yeah they had an affiliate program so I'm gonna be making some videos of me wearing these shoes and just throw up my affiliate link and if somebody buys a pair I'll get I think it's 12% or whatever. But uh I really like it I they were too odd at first so I didn't really wear them very much and then they kept coming up on my feet. So now I've been wearing them and now that I'm used to them I just think it's important because I have friends I don't know if you they have that neuropathy you know they can't really feel the floor anymore and I'm thinking what yeah I think that's a big reason why I trained a client and she had di she had type one diabetes. Oh yeah they can't feel feet yeah yeah she had neuropathy and I and I I brought that up to her about keep trying to you know be bare you know have bare feet more often yes and she insisted they would do no good I'm like okay all right I'm gonna you know so she wanted to try it and I said all right some people are not open minded to stuff I'm telling you they're very closed minded you know they could say let me try it you know I'll try anything see what works yeah I got a friend and he's like oh you know I can't go hunting anymore I can't do this because I have neuropathy and I'm thinking well I don't want that uh you know what I mean but uh I think he has years of poor diet and exercise but uh man but that's a big thing nowadays neuropathy no feeling in the feet so you know and it makes sense it's your your feet are trying to communicate with your brain what the floor is like yeah what's what the terrain is is it uneven or is it even you know what do you think what are you stepping on?

SPEAKER_00 30:22

Yeah yeah I mean think about think about we we wear shoes probably 85% of our lives and so we have that less of sensation our feet because our feet don't need it because we have shoes on most right I'm not saying they don't need sensation but it has a lot less sensation.

SPEAKER_02 30:41

Yeah and you know what the you got all that cushion then your toes are cramped in and it's not a natural movement which I think goes to your balance. Matter of fact for a while I was actually doing some toe exercises I was actually holding down my other toes and and I was just you know exercising my big toe and doing stuff like that.

SPEAKER_00 31:00

Do you ever do any like feet exercises or um we do one in body art where we pick up we when we're our first time when we're standing up we have our feet on the mat and we'll pick up our big toes and then we'll pick up our little toes and go back and forth.

SPEAKER_02 31:16

Yeah that's so good.

SPEAKER_00 31:17

Back and forth yeah and I I find it very difficult.

SPEAKER_02 31:19

I can't do it's hard to do man yeah I'll even now you know because I I work out you wouldn't know it I work out my calves quite a bit and I do jump rope but I do on the board here I will do instead of regular I do to the front you know I'll lift up my my foot this way it's just uh uh it's uh what would you call it it's the other side of the of the coin like just like you said running in one direction without without counterbalancing any development on the other side I think is not good.

SPEAKER_00 31:51

Are you saying you take your your toes up to the sky and then you point them down basically when you have those that your what your foot is doing so when you when your foot goes up it's called dorsiflexion. Dorsi and then when you're dorsiflexion and then when you point your toes down it's called plantar flexion. Ah that's how your your ankle and the the way I remember that is because when your toes go up dorsiflexion is like the dorsal fish. Yeah yeah on the top and then when they go down I look at it like I'm I'm planting my toes into them into the ground plantar flexion.

SPEAKER_02 32:31

Yeah that's ah man that's important to do I'm so lucky that I haven't had any ankle I broke my ankle like 40 years ago man that was a painful thing man.

SPEAKER_00 32:42

Oh man have you ever broken any bones uh I don't want to say because I've been I don't want to say don't want to jinx that so I'm not gonna I'm not gonna say anything no don't say nothing.

SPEAKER_02 32:52

No say nothing damn it if some I hope I didn't jinx you now holy shit. I didn't say anything. I don't believe in that I don't believe in that no you're not gonna break any bones you know it's funny uh yeah but uh I think uh you know especially the more you get flexible it's kind of you're not gonna break your you're not gonna have a fall or anything I think if you fall I've fallen a few times it's almost like I knew to let go and not resist or you know there's a way to fall where you won't you know it's people that try to brace themselves and they break their wrist and well last week when I was with Kelsey I fell from standing up onto my back flat and I I braced myself in my hands and I can tell you if I was if I'm not saying I'm a I have great conditioning but if I didn't have the conditioning that I have now I think I would have been hurt.

SPEAKER_00 33:42

But I just I fell and got back up again and I was good to go.

SPEAKER_02 33:46

My back was a little sore afterwards but it wasn't you know yeah how about eating are you uh I've been like I all of a sudden I got back into I'm almost like a uh it's uh you know a compressed eating window I'm pretty much just having coffee with just a little bit of heavy cream and then I don't eat till noon and then I try to finish my eating window at eight what do you do?

SPEAKER_00 34:09

I don't really follow anything specific I kind of just go how I feel you know like I'll wake up I'll have some like protein waffles or some uh in the morning I'll have like I'll have like yeah I'll have like a protein shake um you know mid mid-morning I'll have some lunch usually like chicken or turkey and then at night I'll usually get some some chicken some rice or some turkey again some turkey burgers but I don't really follow anything I just kind of go how do I feel you know and yeah and I try to eat I try to eat clean but I'm not like oh I gotta eat this hour I'm like all right how do I feel and this is what I love this is why this is what I crave and this is what I'll and I really don't and one thing I don't do I don't I don't do like a cheat a cheat day like once a week. Yeah me neither yeah once in a while I'll go out and have some pizza maybe yeah but that's like once a month and but I don't do a cheat day I don't really I don't I don't really I don't I don't crave it so I don't I don't do it.

SPEAKER_02 35:09

Yeah I'm always harping on people that don't don't don't do all or nothing don't be restrictive you know what I mean it's like yeah I mean I don't I hardly ever have pizza but the point is once in a while I do you know I'll have a piece or two but I I don't want you never want to be mentally thinking well shit I'm off the program now I might as well have eight pieces I'm back on it tomorrow you know you want to know hey I'm I I might have a piece or two here and there but you know I'm not gonna eat I don't feel I have to eat the whole pizza but uh and you know don't have that all or nothing you know if I go off it that's it you know it's kind of a mentality yeah yeah people like oh I have what I have one slice I I'm done so I gotta screw it up I screwed it up which is what Mark Sisson says man he goes you know what you know you're going to a wedding plan on it plan on it I'm gonna have a piece of cake and then what he says is hey the first bite is a nine the second bite or is it ten the second bite's a nine and then you know what maybe you get halfway through you're done you know don't be compelled to eat the whole damn thing he has a he has a glass of wine every once in a while he says well sometimes I start the second glass I don't want the whole thing I don't I don't feel obliged to to uh drink it down just because I paid for it I don't drink the rest of it you know you still the one thing I don't drink I don't drink at all yeah that's a smart thing yeah I I I shouldn't say that because I went out I went out um last week and I had a beer and the next day I felt so groggy I'm like oh I mean I I got home late too but just the one beer I felt like kind of I was almost hung over after one beer because I never drink at all. Your body's very sensitive to it yeah yeah I haven't had a drink in uh now it's been a week I don't need I you know it's mostly social but usually it's wine but and Mark Sisson I'm looking into these uh have you ever heard of dry farm wines no yeah they don't irrigate the vine and there's something else they do or don't do and it's like really uh it is it's hardly any sugar even natural sugar in the wine at all but they're pretty expensive but dry farm wines no extra irrigation and they don't really do a couple things that other wineries do to get the most out of it which kind of creates a lot of sugar in there.

SPEAKER_00 37:29

Sugar's the enemy one of my good friends she loves she loves I mean she's a she works out a lot and she loves wine so it's probably something I would I'd tell her about ask her if she's ever heard of it dry farm wines they seem to be a big thing lately.

SPEAKER_02 37:44

So you know I have to have it get it shipped to me if I do it but uh I don't really have to I don't think I I don't need to drink enough to worry about it at all but just something look into yeah I feel good though man we feel good uh so all right I you're doing good I'm proud of you just go just looking back when I was I mean when I was younger I did I drank a lot I'm not gonna lie to you I did a lot and and one I don't I mean I I wish I mean I had fun too so I'm not gonna say I didn't have fun because I had I you know but I wish maybe when I was younger I would have focused on my fitness if I was doing what I was doing now back then I think I'd be so much better at it but you know no regrets Patrick no regrets yeah no yeah but you know that thing that whenever they know I started doing it when the time was right I guess that's right that's right it was the right time so I'll be in New York maybe we can hook up I'm gonna be there August 24th 5th and 6th maybe we can get together I'm going down to the I'm going to the U.S.

SPEAKER_00 38:46

Open let me see I'll let you know about the uh if we're at the World Trade Center oh great yeah I'm not I'm not sure the dates but I'll look it up and I'll let you know and uh I can you'll be my guest if you'd like you can go there for a session.

SPEAKER_02 38:59

I would love it. I'll make sure I yeah bring the appropriate clothing yeah yeah I think that's Monday Tuesday Wednesday because I'll be staying in my Hilton you do it on the weekend together easy yeah yeah all right maybe we can still get together and have dinner or something that'd be great. Definitely I'd like that all right either way I'll be back again December as always and then I'm gonna go to class sounds good. Alright Patrick hang around for a second a little debriefing and uh thanks for uh hooking up with me and doing this podcast.

SPEAKER_01 39:28

All right thank you for inviting me