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"As an Amazon Associate I earn from qualifying purchases." "(paid link)", "#ad", or "#CommissionsEarned"
We are proud to have partnered with Teton Sport! As outdoor enthusiasts we have used many products for our camping and hiking needs. None have compared to the Teton Sport product line! Enjoy 15% off your first order of any Teton sport product by using our code rv_of_three
Email us your questions or comments at: rvofthree@gmail.com
Join our facebook group: “Healthy RV living, Working & Traveling”
Want to help support our travels? View Our Amazon Wish List
Follow us on Instagram:
@Rv_Of_Three
You're listening to the peak performance podcast, a podcast about fitness, wellness, rehab, recovery, and all things relevant to keeping you at your peak performance. Each episode we talk about things that are relevant to our gym with our members and overall observations from our day to day coaching and running our box. Our goal is to educate our listeners on things that are relevant to living a healthy lifestyle inside and outside of the gym. Be sure to subscribe to our show anywhere you get your podcasts you never miss an episode. Also, give us a rating a share and like our podcast to help us get out and reach more people. Now, here's your host, Dave, and Korean. Alright Friends, welcome back to the peak performance podcast, Episode 126. I am coach Dave. Coach Korean. All right, and if you can hear him snoring, that's Odin. And he's like, maybe two feet from the microphone right now. So maybe you'll hear him snoring around. He wants to be in my lap for some reason. I don't know why. This is where we're at in our life right now. Alright, so Korean, you will start with our icebreaker like asking you or being asked, you're asking, okay. What is your favorite thing to eat for breakfast? Wow. My favorite, like food item or like it says, What's your favorite thing to eat for breakfast? Why you can overthink it, bro. I really enjoy eggs. And pancakes. I can't have I like I can have them but I'm I'm allergic to egg whites. Like and have them in like moderation. Like once a week, and I haven't had issues but if I haven't daily definitely noticed a difference. Yeah. Let's do that. Yep. Wow. I mean, it's okay. So again, we're getting old. So like I would I love our waffles and stuff that we do and having like fruits and stuff. But I noticed that like on the weekends when we do that, like I don't generally feel that right, like an hour or two later because it's way too many like carbs early in the morning and like not enough protein. So my body's like, well, what are you doing? So obviously, we all know that I eat majority of the same thing every day. That ga scrambles thing. Although I say about it today, you know what I really love. avocado toast with an egg. That's pretty good. I was like, man, I should do that. And he said Okay. Well, my question for you then, even though I asked you to return Would you rather live 100 years in the past or 100 years in the future? Yeah, I already don't like now past. Yeah. It's a 1921 you live in 1920. That's rightful. What right before World War One. was the wrong one in the 20s Yeah, that's a great as it's a quite there. Yeah, that's fine. Wouldn't because you'd be killed. traveled. I like to be in the future. I don't know. I don't like technology. I'm not good at it. I think you're better than you think. And I do. I do the future because it's like, I don't know. Like, we don't know. We know what happened in the past. People suck. So there we go. Yep, there we go. Mr. snorts Alrighty. Well, we're gonna get into our topic that we came here to present to you all. Yeah. We're going to be talking about rhasspy so I'm sorry, guys. We're gonna be talking about CIT training. Wow. Or lit training. Yeah, where you're getting set for cuz I wouldn't sit in on me. Oh, I was like, What is going on? It could be either one. No, it is sit or it's lit. And you want to explain what those acronyms stand for? I'm not explaining yours. Okay, and then explain yours. Hey, lit is like kids, but it's low enough intensity interval training. And this is something we've been trying to talk to you guys about. And I've been talking to members at the gym about and other people like, I think that sometimes we get it in our head that like our fitness has to be a constant. Like push through barriers. How hard can you go? How fast can you go? How much can you make it hurt and sweat and breathing heavy and more. And that, like gives us the feeling like, Oh, I did something and I accomplished and, you know, I earned it. Whereas, like, that's not always the best way to take care of your body. So what is the best way? I mean, there's a mixture. I mean, there is no, that's why I can't tell anyone, like, here's the recipe for awesome. I can't guess everybody's different. Okay? Basically, you have to listen to your body, though. Yeah, so like, just that, right? So is it always about going 100% on the workout and like, you know, always having to go speed not have to listen to how your body feels like you just said, you know, there's certain days where I'm like, you know what, this works like a great workout, I'm just not feeling it, my body feels beat up maybe from the week or this or that, I'm just gonna do this workout, but I'm gonna flow it and I'm gonna go at like a 60 or 70%. I mean, both sessions are definitely too, like we don't have to. But what I'm finding is that, like, a lot of people think that they're going to flow it, especially if they come to class, and they're around all their friends. And so when they might have a competitive streak with, and then they end up not flowing anyway. And I ask people all the time, like how that flows actually go through, oh, you know, didn't, because then we get in our head, and we still push. So even though taking a class as a flow session is beneficial. There's other ways to do play. And there's other things, such as, like, obvious interval training. So things like the E mom's like, what we did with the rain debts. And the hollow body holds, where it was like a work and rest ratio, you could do something like that, but longer. So anything that's like 30 seconds of work with, you know, one and a half times recovery, or sell, you could do 90 seconds of work, and then like a two to three minute recovery, something like that. So it's, it's not pushing that threshold constantly, and not taking your body down to, you know, 0%. And what is like, I guess like, why, though. So what happens is when I tell this to people is that when we are constantly working out really hard, and we have a lot, and or we have a level of stress in our life, it does the same thing to our bodies, it overloads our system, our CNS, which is our central nervous system, and our emfs, which is our eccentric nervous system. And what it does, basically, is it fries your nerves. And do you ever get to a point like I've had, I've done this, I had clients do this, where they're like, Hey, I just don't know what's going on with my body. But like, I can't seem to like squat the same. And, you know, my body feels like, I'm losing balance a lot. And it's just like, the muscles are getting stuck. It's because you're literally your nerve synapses are just fucking fried. And they can't deliver the message anymore, because we're just pushing them too far. So when we do that we're causing tax in our CNS, we don't give time for recovery in like kooperation. So low intensity exercise, what it does is it encourages blood flow in encourages the release of the serotonin and, you know, the other like, growth hormones that make us feel good without crashing our system. And over, it's like, basically, like, think about like, the interstate. And it just being clogged everyday with cars. Like there's never a time that it's not jam packed Carter Carter car, because we are constantly working out and we have stress in our life. Your systems are like just a backed up freeway that never gets cleared. But at some point, that freeway needs to be cleared. And then you only see one or two cars on the road overnight. That's what our body is short little bursts and layer. It's an interesting analogy. Which is why you know, if you guys notice in the programming cycles that we're in right now, you know, we may be lifting heavy and doing certain things and like putting in tempos and going time under tension. But that's the reason why like you'll see a lot of E mom style is it the in some people are like what, what's the benefit of these e moms? Like why do we Why do I have to wait three minutes, and I'm ready? For my next wait right now? Like, why do I have to wait three minutes, and it's like, three minutes really isn't that long. But the reason why we do the waiting for three minutes is because we want there's a reason for that, you know, like you're saying it slows you down. It's forcing you to take those reps and like allow your body to recover and allow you to, you know, give maximal effort during the time of the lift period or whatever we're working on. It's intentionally slowing you down. So we don't always just constantly go 100 miles an hour through everything that we do and like yeah, I think I think that is the misconception that CrossFit has. And that's like what we teach people in onramps when they First start, and I'm always like, don't go out the gate too hard, but they the like, it's like they think hit, they think, Oh my gosh, it's crossed with me, I have to go as fast as I possibly can. And they forget, like, there still can be pacing and you can still like, even though their board says 15 reps, you can still split that up doesn't have to be unbroken. The hardest thing for people, it's like, in the beginning, like when somebody is first learning it, they think, you know, we think we think this and I did it, too. It's like, Oh, you gotta go. And it's like, you just went 100 miles an hour, you spiked your heart rate, you read line, and now you can't move. You know. So it's like, the reason why we do a mom styles and perfect. And do those where we rest in between is because it's purposely slowing you down. Yeah, want to go on these cadence or these timing. And there's also times where you know, the other day we did, you know, it was like, I want you to take this every three minutes. But you guys have for the deadlift one, and we were like, you guys have a total of 15 minutes just to get it done. And we didn't necessarily take it. On the three minutes, I just gave you guys a little bit of time. But it's like, you start to learn that otherwise, you're done for your four sets in six minutes. Yep. And the other thing too, is like, I mean, you're burning just as many calories, when you do low intensity stuff, you just might have to do it for a little bit longer, which is why we talk about walks or biking or things like that, right? When we generally do that, we're going for 30 or 60 or more minutes, whereas when we're doing our high intensity stuff, it's generally like a 10 to 20 minute workout. So it's not like you're not burning calories. And it's not that you can't work up a sweat, you're just not basically frying your brain while you do it. And so it's just a good way for you to, to train your body in a different domain. And I keep telling people this, but I mean, to be honest, when I was like at the best of my dream for CrossFit, and then went backpacking, I have an ass handed to me, because that was low intensity exercise for several hours throughout the day. And my body was like, I don't know how to do this. And so I had not trained my body in a modality that was like different, like, yeah, CrossFit. We do strength and genetic, but it ultimately it's 10 to 20 minutes. And so that long endurance is just not there. And so that's kind of why I've like taken on some of the other things we've done, where we go for hikes, and we go for walks, because I'm balancing out my health and filt fitness, versus like honing in for a specific thing. I think the misconception is like, you know, obviously if we kick our butts, and we're moving, and we're sweating, and we're breathing, and we can barely move, we feel like that's the best workout like, Oh my gosh, I just you know, okay, I did a 10 minute workout, but I'm on the floor can't move. So that's, that's the best for me, because that's where, you know, yeah, like, I can't move. So I'm feeling the results of that, as opposed to slowing it down moving slow. Actually, you're you're like you said it's it's working a different engine of the body. But honestly, that slow burn long intensity is where you're going to get the most benefits for fat burning in that fat burning zone, as opposed to the high intensity all the time is where you're burning, you know, lots of calories, lots of energy off. But it's not necessarily burning the fat because your body isn't he turned to fat uses a lot of your glycogen stored in your muscles in your livers. And again, as I say, CrossFit and high intensity workouts aren't good fun, we're just giving you a different way. Just understand that they all have their purpose. And I think that what we're trying to get at is that like, there's this wide net when you're looking for health and fitness. If you're training for a sport that is different for when we're training for health and fitness and longevity, like we do have to look at these different domains. High intensity is great for cardiovascular, and, like, quick endurance, it's really great for like, what is the word I'm looking for? Like body awareness? Because it's like, trying to fix you know, yeah, determine or move. Yeah, yeah, focus, because you have like coordination, coordination, that's what we're looking for. Because you have those bursts of energies, you have those complicated movements, and you have things that like, are making your brain kind of like think on the fly. But low intensity has its place to, again, we're still being able to utilize healthy hormone production without flooding the system. And we're bringing, you know, healing nutrients to our muscles by getting them removed. Again without overloading the system, so we're gonna pause it. Alright, we're back. We paused it because we had a phone call. Alright, so where are we at going? there? We're talking about low intensity exercise and what how it's different from higher density exercise. Okay. Do you have anything more to add to our topic here? So like people ask, like, how much should you be doing? Yep. Okay, how much should I be doing? It just really depends. It depends on like, how many days a week are you working out in general, and like, what's your lifestyle look like. So you can't really say hard and fast, you know, some people are office workers. So maybe they should be getting a little bit more of both of those things to just get more time leave. Whereas other people have, like very demanding physical jobs for eight hours a day. And maybe that kind of is their low intensity exercise, you know, construction workers and factory workers and things like that. So it just kind of has a balance. For me, I coach, and I work out regularly. But honestly, coaching is, is great, but I'm not burning a ton of calories, you know, and doing a lot of movement. So are trying to get about, you know, two days a week, because based on my schedule of like a lower intensity, we go biking, we go hiking, we might go swimming, or do something like that. That's my goal. And then my other days, I'm shooting for about three to four of that higher density and or strength work. So that's how I balance it out. Again, I don't think there's a hard set set rule. I think it's been fun on what your goals are, what you're trying to achieve. And then what do you actually have time for? And what can you do? Yeah, I think timing and just planning it out without forcing it helps you like, kind of maintain it and do it without, I guess having to worry so much of like, like, Oh, my God, like I have to do it, you know, but if you're able to make it work, awesome, as long as you like we said in the beginning of this podcast, listening to your body is a big thing. You want to make sure that, you know, we're not overtraining, you're able to give it you know, your effort. And just, you know, there's some days like you said, you know, your warm up and you just, like, slow it down, maybe and just treat it, you know, that day, you know, even if it's calling for the workout calls for, you know, us going with strength and pushing them. Maybe, yeah, you're just listening about and you're like, you know, I'm feeling a little beat up from the week. And like, you can always take that intensity down. You know, this this angle, a lot of times, we forget that, you know, all the workout on the board says this, but like, you know, we always tell you guys, you know, we put the tracks up there for a reason. And we're always trying to tell you guys that, well, this is what your goals are, you know, like, what is your goal for the day, if your goal for the day is like, Man, I'm just beat up, I didn't get any sleep last night, I didn't eat very well. And I just want to go and move just to like, because I had a stressful day at work and just come in and move like you don't have to sit there and go at the 80% that the workout calls for or, you know, maybe the fire round is like, you know, ask a coach that came in like, I'm not feeling it today. What can I do to give you the version that you can work within to give you you know what your goals are? Yeah. And I think that, that it's really important. And again, I've said this on the podcast, I've said it online, all those things. Not a lot of people come to me. And then like, I don't know why like, gaining so much weight, I'm not doing much different and still working out regularly, eating pretty well like my eating habits. But our activity levels of these last 18 months have drastically changed. So if you're working from home, or if you're in an office setting that's like, kind of hunkered down and people aren't walking around as much. You know, you're not traveling as much for work, and you're not doing all these things like that makes a difference. So again, maybe you need a little bit more low intensity exercise. Because you're not the same activity level you were, you know, 1218 months ago. So listen to your body and get the common reoccurring thing with us. Listen your body, how do you feel? What do you think is going to give you the best results right now. And some of that just comes with time? And, like, try things and then really reflecting back on like, well, how did that work out for me? And no, and then the bigger and the other big thing is not to, I guess beat yourself up or feel that like, well, if I can't go 100% I shouldn't be doing the workouts like, you know, remember, it's ultimately your goals, your life and and you know, everyone's gonna be different out there. So it's okay, you know, we're all here, and we're going to support you and be like, Alright, at least you showed up, you know, that's the big thing. You know, if all you can do is like, I hear that all the time? Well, I only did the at homestyle or I only did this I only did that and it's like, you still came in and put an effort and that's what we appreciate. So, you know, just because you're changing up the workout style are, you know doing to you doesn't mean you know that it's right or wrong. You know, that's I think that's what people our ego sometimes have to get out of the way. And it's really only our own heads that are telling us Yes, stuff like no one else. Like honestly in class, as long as you're just there. You know, I've seen people do that all the time. Like Alright, I can't do this movement, like no big deal. Do this one, you know, just workout with me, or do this or that you're in class, like have fun with it as best you can. It's just these assumptions. So that's what lit. Lit stands for low intensity interval training and its benefits. Yeah. So anything else that? No, that's a bit short and sweet that suggests if you have questions, what you should be doing what's good for you. All right, guys. Thanks for tuning in. And we'll see you next week or the next episode of the peak performance podcast. Stay classy. Thanks for joining us this week on the podcast. If you wish to follow us. You can find us on YouTube, Facebook, or Instagram at peak performance fff. Don't forget to subscribe to the show on iTunes, Spotify, Stitcher, or wherever you like to listen to your podcasts while you're at it. If you found value in the show, we'd appreciate a five star review. Unless there's a problem. Shoot us a message first. If you can help us get our message out to others. Please share the show with a friend. Doing so helps us make more of an impact on people's lives. See you on the next episode.