WEBVTT
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Welcome to another episode of Decluttering Fifty Five Plus with Michelle Passoff.
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I'm delighted to be with you because it is here that we engage in conversations that can help you get your life in order to age better and live longer.
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What could be better than that?
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We talk about health, fitness, and eating, technology, memoir writing, relationships, deciding where to live and what to do next in retirement.
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We also discuss financial and legal matters and even final arrangements.
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Instead of sweeping things that are confronting or confounding under the carpet, we bring them into the light of day so we can sort things out, get in action, and get things done.
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Today we're going to be talking with Noah Hayden.
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Noah has built a career around showing aging adults that they don't have to get weaker and less capable as the years go by.
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How does he do this?
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By having them lift weights.
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Just when you thought lifting weights was for the UFC fighters or for the 20-somethings of the gym, along comes Noah to suggest weightlifting for 50, 60, 70, 80, and older adults.
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He says it's a good thing.
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Hmm, we'll have to find out more about that.
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This craziness is not to be believed.
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Noah trained with Dr.
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Jonathan Sullivan.
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He's the author of the Barbell Prescription, Strength Training for Life After 40 in Michigan, where he obtained his professional barbell coach credential.
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He's the owner of Stronger Seniors, a weightlifting gym in St.
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Petersburg, Florida, where he teaches online and in person.
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In fact, I'm one of Noah's victims.
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Uh oh, I mean clients.
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That's right.
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My latest form of torture is lifting weights.
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Only kidding about the torture.
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Noah is great, and he's a staff, he's on staff as well as an editor and online coach for Barbell Logic.
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And we're lucky that all things considered, he's here today and he has something to teach us worth listening to.
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So please welcome him to Declutter55 Plus with Michelle Passoff.
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Welcome, Noah.
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How are you today?
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Good.
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Hi, how are you doing?
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Good.
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Um, so tell me about why, first of all, let's start with the very basics and build up to the weightlifting.
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Why is it important to keep exercising as you age?
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Or even if you haven't been exercising, to start exercising as you age.
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Well, there's a lot of health benefits from exercising.
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Um the main thing that I wanted to talk about today is uh what what kind of exercise is most valuable for an older person to spend most of their time on.
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So uh so I'll talk about training, like what is strength training, which is what you're doing in the gym with me as opposed to other kinds of exercise.
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And what I want to just specify for people when he says strength training, I am lifting uh barbells, like you see the guys on TV with uh little weights at either end of a long rod, and I'm lifting them in the air, and I'm bending them to lift them off the ground.
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So um that form that is one form of trait strength training, and that's uh what Noah's addressing is why is that important?
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Yeah, and that's that's what I specialize in, and uh, and we'll get into why I chose that over other forms of exercise.
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So uh there are there are lots of ways to exercise.
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Uh most of the exercise that people tend to do revolves around feeling like you got a good workout in today.
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So getting your blood pumping, getting a little out of breath, getting sweaty, uh, which are great.
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There's a there's a place for that.
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Um, but that may or may not be moving you toward your long-term health and fitness goals uh over time.
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So in comparison to that, training focuses on getting results uh over a long period of time, and that requires planning.
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That's the big difference between training and exercise is the planning component.
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Uh, and that guarantees that you're moving in the right direction for whatever those goals are.
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So strength training would focus on making you stronger over time in in measurable ways.
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That's pretty important.
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So a strength training program like what you're doing, Michelle, um, that is focusing on increasing your ability to produce force in a handful of movements over time.
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What do you mean by force?
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I'm I'm using that term intentionally because uh strength is can be a bit ambiguous.
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You know, we talk about people that are really strong-willed, or uh, you know, uh or a person that runs a marathon as being really strong, and uh that that might not be technically true for the way that we're describing this.
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So if your muscles are stronger, that means that they can produce more force against your environment in some way, and that's very different from muscular endurance, which is something like a marathon, um, or let's say cardiovascular fitness, right?
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Just not getting out of breath as easily.
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Those are very different things when it comes to uh um training goals, you know, and the the way that um those are different things for a coach to focus on to try to develop.
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So if you fast forward to you make a plan and then you fast forward to achieving the results of that plan, the end result is what?
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Well, so this depends on on your goals.
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Uh, I'm gonna keep coming back to this because everyone is going to be a little bit more.
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I presume I know what I'm doing if I have goals for training.
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Yeah, but uh so notice that whenever I have a consultation, uh, we we did the same thing with you.
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Whenever I have a consultation with someone, that's where we start because there's no reason to invest all of this time and effort into something that is hard, right?
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Exercise in the end, no matter what you do, is going to be challenging eventually.
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And so if we're doing something that's challenging, um it's worthwhile to make sure that we're getting out of it what we hoped for.
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So we want to make sure that we're getting a good uh a good result for our time investment because it's challenging.
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It's it's challenging to uh to do hard work, whatever kind of exercise that is, uh, and we want to make sure that we're getting our money's worth out of it, so to speak.
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Now, one of the things that I'm doing, for example, is um I did these deep squats, which um I have to say that uh between one um week and the next, I could actually tell the difference that I was weaker one week and the next week I was stronger, and the next week I could add more weight to it.
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So I could actually experience the incremental uh abilities that I had to do the exercises that you have given me.
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And then when I go home and I drop something on the floor and I have to bend, I can really see that um it's uh functional.
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So um it's a similar movement to things that you're going to do in your everyday life, right?
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Yes.
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And um that that is when you lift weights and do this weight training, um, that's what you should expect then, is to do what functional movements more easily.
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What what are you what are you as a coach aiming at being able to impart to the client in terms of functional movements?
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So I like to focus on a handful of movements, and that's it, because it takes a long time to get uh skilled in these movements.
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And you know, the better that we can perform them, the higher quality they are, and and the more uh benefit we can get out of them.
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So it's nice to only have a few things that you focus on improving uh instead of trying to get better at uh a large number of exercises that you only do every once in a while because of that.
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So uh one of them is squatting.
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That's a that's a major one for most people because it's a very it's getting uh it's getting off of a chair, right?
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Sitting down and getting up from a seated position.
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Everybody does that all day long.
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Uh and that's and you take you take it for granted until you can't do it anymore.
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Right.
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The ability to do that easily, not by itself, but I mean it's a big part of staying out of assisted living, for instance, right?
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So squatting is very it's a very normal movement that humans have to be good at.
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Um, another thing humans need to be good at is being able to pick things up off of the ground, and uh, and that's the deadlifts that we're doing.
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Um another one would be able to uh put things on shelves or take things down from shelves over your head uh while being balanced and stable and confident that you are balanced and stable.
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Uh so these and that would be a press, right?
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An overhead press of some of some sort.
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Yeah, balance uh is great.
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Those are all good examples.
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When you you one of the things that you talked about that my family.
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This is one of the things that you learn.
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This is one of the things that you learn when you're doing these movements as well, right?
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We uh we're integrating some coordination and uh and balance components into performing these movements because we are holding a weight in our hands and we're standing on our feet.
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That's another very important element of good training.
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When somebody is um 60 or 70 or 80, what are they commonly they they do they commonly come in like fit or ready, and that's why they've chosen this kind of exercise?
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Or uh do they come in with ailments that are correctable by strength and muscle training?
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That's a good question.
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Um there is a wide spectrum of people that that come into my gym uh and come into most gyms uh that I'm aware of.
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Some, you know, everyone sort of ages at a different rate, and some people are pretty healthy and pretty fit.
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And so they come into the gym just to make sure that they don't lose that and and get stronger than they are now, but um, you know, just get more physically fit and make sure that they don't deteriorate any faster than they have to.
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Other people come to the gym with lots of medical conditions that have to be managed, uh, lots of accumulated injuries.
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Um they can be very deconditioned and frail.
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You know, I have frequently had clients uh that start with me that struggle to get out of a chair under under their own power.
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Um, it doesn't really matter.
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It I would say that it's very rare that someone uh can't engage in strength training.
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It's a pretty rare uh it's a pretty rare occurrence.
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So you shouldn't be discouraged from exercising if you have uh an ailment.
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You should actually lean into the exercise if you have that ailment, say, no, no, I'm gonna stay home and stay on my easy chair until I recover.
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In fact, the going in and uh building your strength and your muscles will help you recover from any kind of ailment.
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Is that what you're saying?
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Yeah, I would argue that um if someone falls into that camp of being very deconditioned and and more frail, that's more of a reason to train, not not less.
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Humans do not improve physically from resting on a couch or taking it easy.
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That that's really not that never works.
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Oh, darn.
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Unfortunately, you know.
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So um, do you if if um what are the ways in which so you're talking about strength?
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So that's building muscle or building bone or both, or is one distinct from the other?
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Well, they are distinct from one another, um, but strength training can build both of those, it can build bone density and muscle mass.
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Um I'll I'll talk about the muscle first.
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So um this is a big reason to train.
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You know, there are everyone knows that as we get older we lose our strength and muscle mass over time.
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Uh, and and like I said, even if someone is very weak, you'd be surprised at how much progress you can make in a pretty short amount of time um like you are already experiencing.
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It's only been what, a month, month and a half?
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Two months.
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Two months.
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I'm counting the days, two months.
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Yeah, and that's and that's usually what I notice is that one to three months into training, most people notice some difference in their everyday life.
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Uh uh and that and that is independent of someone's starting place.
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So uh the key with this is that uh we want to make sure that whatever exercises we're doing are challenging our strength.
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So challenging your ability to produce force and not primarily challenging your cardiovascular capacity or your muscular endurance, like we talked about before.
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So what I'm talking about here is aerobic exercise, cardio exercise, like spin class, jogging, swimming, that sort of thing.
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Or um what I will call calisthenics.
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So body weight or lightly weighted exercise, like uh Pilates or uh boot camp style group classes.
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Uh these are again these sorts of activities have their place and they can be you know helpful in some ways, but you will you will very quickly stop getting stronger by engaging in those kinds of exercise because it's simply not enough stress on the body to cause long-term strength adaptations in the body.
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It can definitely help, again, with muscular endurance, you know.
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So you think like uh push-ups, sit-ups, uh jumping jacks, that kind of thing.
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Uh that can help with muscular endurance, but after a very short amount of time, it's not going to make you stronger.
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Um, and uh same thing with jogging and and spin class, it can do wonders for cardiovascular endurance, uh cardiovascular fitness, but it's not going to make your muscles stronger.
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And so we need uh specific activities that are going to address that.
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And um not every there's not uh so when just to give the audience an idea, when you go into uh stronger seniors, that's Noah's gym, uh there's only three people in the gym at the time at a time, and there's a couple of sets of barbell areas and bench press areas and uh sled weight, sled pushing areas.
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Um yeah, just a few stations.
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That's all that I think.
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Just a few stations.
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And but this is not something that's available everywhere in the country.
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So where would people go?
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What are the best ways uh the common uh senior can go and start working on their strength building?
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Uh this is a tough question.
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So uh there are not a lot of senior strength training gyms in the country that I'm aware of, unfortunately, uh, which is a shame because I think it's pretty obvious that seniors need this service the most out of any demographic of people.
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Um, but I will say that the equipment older adults need is widely available.
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So the equipment that you need is widely available.
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So that's a plus.
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So you can almost go to any gym and you're gonna find barbells there.
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And wait, it's so or at least most of the equipment that you need, and you can purchase for yourself a couple of the specialty things.
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Uh, it's not it's not that's not much of an obstacle.
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It's then how do you get the leadership to know what you're doing?
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Is it would you go to YouTube or um are there CDs or do you do it online with a coach like yourself?
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How do you get that?
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It it definitely it definitely it definitely is the coaches that are scarce.
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So if you have a competent coach near you, you're very lucky, first of all.
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Uh and and I would go to them and ask them uh how you should start.
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Obviously, this is a big conversation because as people get older, um, they are not cookie cutter programs don't work very well as you get older.
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Because people, again, have accumulated a lot of injuries, they have health conditions that they have to take into consideration, they're taking medications.
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Um all of these things mean that they need a customized approach more often than not, they need more modifications uh uh more often than not than a younger person would.
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Uh so that's the easiest way to do it.
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If you're lucky enough to be near a coach, you should go in and talk to them and they can point you in the right direction.
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So if you go to a gym where they focus on barbells and strength training, um, and you ask them if they have a senior qualified coach, that would be one way.
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Is that correct?
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And and then what about YouTube or going online?
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What do you think of that?
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Well, um that depends as well.
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So, like a lot of hobbies, you can you can learn a new skill one of two ways.
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You can learn that with uh with money and going to an expert that can guide you on exactly what you need to do, which is a short learning curve, right?
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But it's might be expensive.
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Um, or you can invest your time and uh and you can put in the time to learn how to coach yourself, essentially, is what we're talking about.
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Well, one of the decluttering 55 plus, one of the decluttering 55 plus kind of credos is take initiative.
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So that would be a take initiative moment is to do the research on how to build your own strength.
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Absolutely.
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Uh I say this a lot that um, you know, just like in just like when it comes to medical issues, the best thing that you can do for yourself is to be your own advocate, right?
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You it's it's important to be informed so that you can tell if uh a coach is competent and can point you in the right direction or not.
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I think that that's very worthwhile.
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So um if you want to learn on your own, there are a couple things that you can do.
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Uh one of them is you can get Jonathan Sullivan's book that you mentioned at the beginning.
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Um The Barbell Prescription.
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That's available on Amazon, as far as I'm aware.
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Um that's a very good book.
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It's a technical book, um, but I think it's it's um pretty accessible to the general population.
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That's a a good place.
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To start, there is also uh a YouTube channel that Jonathan Sullivan has called Graysteel, uh Fitness After 50, that has a huge amount of free content that can be very uh very instructive for people who are just starting out to orient themselves.
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Again, if nothing else, to orient themselves so that they know what they should be asking a coach for help with?
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What I'm hearing you saying, Noah, is if uh we start taking initiative for ourselves, get the Jonathan Sullivan book, read it, and uh look at his free YouTube uh content so that you can um see what he's recommending, the kind of exercises.
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Let me ask you something.
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Does weight lifting and uh training do something for your metabolism and weight loss?
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Because weight loss is not only good for your vanity, but it's good for almost every medical condition that you can think of.
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If you have the weight off, at least that's not in the way.
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Yeah, uh it absolutely can.
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Um so if you build, we didn't talk about bone density yet, but uh if you build new lean body mass of muscle and bone, uh that takes a lot of calories and resources to maintain.
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Now, uh I want to say that the primary way a person should manage their body composition, their body fat percentage, is with diet.
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Uh, you cannot outlift a poor diet, it's not possible.
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Um, but building all of that extra lean body mass can help a diet that is maybe a little bit less strict, which of course would be easier to maintain long term.
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And so it can be a big help in maintaining uh body composition over time.
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And what other um ailments can weight and strength training help alleviate?
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This really depends on the condition.
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Um, like I was saying, uh training is not a substitute for a proper diet, but it can help a lot with reducing the symptoms of metabolic disease.
00:24:21.119 --> 00:24:25.519
So uh blood sugar issues, right?
00:24:25.680 --> 00:24:26.319
Things like that.
00:24:26.480 --> 00:24:30.160
You know, uh just I'll briefly mention this.
00:24:30.319 --> 00:24:48.000
Uh this is a big topic, but um, muscle tissue is the only tissue in your body that can take sugar, uh blood glucose, out of the bloodstream into the cells of the muscles without insulin being present.
00:24:48.160 --> 00:24:56.880
And this is a big deal because there's no other way to lower your blood sugar except by your body secreting insulin.
00:24:57.119 --> 00:25:11.119
And so uh more muscle mass acts as a sponge to to uh more uh efficiently process blood sugar, so it it can only be a good thing to have more of that.
00:25:12.559 --> 00:25:22.720
Uh also for also for um you know uh heart conditions, uh your heart is a muscle.
00:25:23.519 --> 00:25:30.319
So uh it will respond to a challenge the same way that all the rest of your muscles respond, right?
00:25:31.759 --> 00:25:35.200
Uh a big one that a lot of people complain about is arthritis.
00:25:35.359 --> 00:25:38.160
Obviously, a lot of people have arthritis.
00:25:38.400 --> 00:25:42.400
Um arthritis is a degenerative condition.
00:25:43.119 --> 00:25:47.920
So usually it is it's just going to get worse over time, unfortunately.
00:25:48.240 --> 00:25:53.279
But uh the best thing that you can do for arthritis is to keep moving.
00:25:53.759 --> 00:25:55.680
So training can be a part of that.
00:25:57.359 --> 00:26:08.640
Uh if you have joint pain that's not from arthritis, losing body fat and strengthening your connective tissues can go a long way toward uh reducing that pain.
00:26:10.079 --> 00:26:13.279
And uh, what else?
00:26:13.519 --> 00:26:20.960
You know, a big one is uh lifting weights is great for low back pain.
00:26:21.920 --> 00:26:25.680
Sitting less is also great for low back pain as an aside.
00:26:26.160 --> 00:26:31.279
Uh but uh, you know, not having a sedentary lifestyle is what I'm getting at.
00:26:31.599 --> 00:26:44.160
But strengthening the lower back and uh using it the way it was intended to be used uh is is a great way of managing low back pain um throughout your life, actually.
00:26:45.599 --> 00:27:20.319
Well, that's uh we're gonna run out of time uh today to be talking about this, but I think we get the message that um we have to get off our behinds, get out there, get moving, get um some uh guidance and instruction on how to apply uh the opportunity to do strength training and bone building in our exercise routine and to make that a routine, not to think that if you have any ailments that you're disqualifying yourself from exercise, but in fact lean into it and uh get moving.
00:27:20.400 --> 00:27:21.200
Is that right?
00:27:21.440 --> 00:27:27.039
Now Noah, if people want to get in touch with you, how do they do that?
00:27:27.920 --> 00:27:35.519
Uh so you can email me at uh info at strongerseniors.org.
00:27:36.000 --> 00:27:49.039
They can go to my website, uh, same address, strongerseniors.org, uh, and they can either set up a consultation to talk to me in person or to talk to me online.
00:27:49.359 --> 00:28:00.799
Uh, we didn't talk about this much, but I do have remote clients because again, there are not coaches available all around the country in every uh uh location.
00:28:01.519 --> 00:28:08.640
And uh it is possible to get guidance remotely from coaches that are not local to you.
00:28:08.960 --> 00:28:11.200
So that is another option for people.
00:28:11.680 --> 00:28:13.839
We're gonna we're gonna wrap things up then.
00:28:13.920 --> 00:28:18.000
So that's uh info at strongerseniors.org.
00:28:18.319 --> 00:28:39.759
And uh by hook or by crook, it's time to be sure that you're not only get out there and exercise, but be sure that um you're getting the guidance that you need to uh build your strength so that you can continue to do everyday activities and so that you don't uh fall and easily break your bones.
00:28:40.000 --> 00:28:51.440
Thank you, Noah, for being here today, and thank you all for listening and viewing uh and the viewing audience for uh taking the time to uh talk about exercise.
00:28:51.599 --> 00:28:56.640
It's so important that we stay active so that we can live longer.
00:28:56.960 --> 00:29:00.720
So please share about your exercise routine.
00:29:01.599 --> 00:29:13.200
Excuse me, please share about your exercise routine and particularly about your weightlifting experience with us by going to www.decluttering55plus.com.
00:29:13.599 --> 00:29:17.119
Click on the Let's Connect button and sign up on the mailing list.
00:29:17.279 --> 00:29:31.680
Not only do we want to hear about your experiences with exercise and weightlifting, but we want to keep uh you informed about what's going on around here and what's coming up on the Decluttering 55 Plus with Michelle Passoff podcast.
00:29:33.440 --> 00:29:34.559
Excuse me.
00:29:35.119 --> 00:29:42.319
If you haven't already seen a copy of Decluttering 55 Plus Wisdoms to Create a Legacy Not a Mess, here it is.
00:29:42.640 --> 00:29:43.759
Excuse me.
00:29:47.519 --> 00:30:03.839
If you haven't already seen a copy of uh Decluttering 55 Plus, Create a Legacy Not a Mess, Wisdoms to Create a Legacy Not a Mess, go to the website decluttering55plus.com and watch the video by clicking on books and then learn more.
00:30:04.079 --> 00:30:12.799
It's a spiral book of 29 different messages in the areas of your life that will make a difference in your vitality and your longevity.
00:30:14.079 --> 00:30:20.960
Leave the book on a dresser or shelf, flip it to any page, get uh a prompt to get an action.
00:30:21.119 --> 00:30:26.720
After a while, change the page, get a new message, and you'll stay present to what will make a difference in your life.
00:30:26.960 --> 00:30:30.720
Get a copy for your friends, your family, yourself.
00:30:31.119 --> 00:30:32.559
It makes a difference.
00:30:32.799 --> 00:30:40.400
Remember to tell your friends also to like, follow, and subscribe to us on Facebook, Instagram, TikTok, and YouTube.
00:30:40.880 --> 00:30:43.359
Let's get out there and get in action, everyone.
00:30:43.519 --> 00:30:45.839
I want to thank you again, Noah, for being with us.
00:30:46.000 --> 00:30:56.400
And thanks to the listening audience for hanging in there and uh hearing about the importance of building your muscles and bones so that you remain mobile and functional.
00:30:56.559 --> 00:30:59.519
Now get out there and have a clutter free day.
00:30:59.839 --> 00:31:00.799
Thank you.
00:00:35.200 --> 00:00:39.759
Welcome to another episode of Decluttering Fifty Five Plus with Michelle Passoff.
00:00:40.159 --> 00:00:48.960
I'm delighted to be with you because it is here that we engage in conversations that can help you get your life in order to age better and live longer.
00:00:49.280 --> 00:00:50.880
What could be better than that?
00:00:51.039 --> 00:01:00.479
We talk about health, fitness, and eating, technology, memoir writing, relationships, deciding where to live and what to do next in retirement.
00:01:00.719 --> 00:01:05.680
We also discuss financial and legal matters and even final arrangements.
00:01:05.920 --> 00:01:16.560
Instead of sweeping things that are confronting or confounding under the carpet, we bring them into the light of day so we can sort things out, get in action, and get things done.
00:01:16.799 --> 00:01:19.439
Today we're going to be talking with Noah Hayden.
00:01:19.599 --> 00:01:27.439
Noah has built a career around showing aging adults that they don't have to get weaker and less capable as the years go by.
00:01:27.680 --> 00:01:28.879
How does he do this?
00:01:29.120 --> 00:01:30.959
By having them lift weights.
00:01:31.200 --> 00:01:43.920
Just when you thought lifting weights was for the UFC fighters or for the 20-somethings of the gym, along comes Noah to suggest weightlifting for 50, 60, 70, 80, and older adults.
00:01:44.159 --> 00:01:45.519
He says it's a good thing.
00:01:45.680 --> 00:01:48.000
Hmm, we'll have to find out more about that.
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This craziness is not to be believed.
00:01:51.920 --> 00:01:53.280
Noah trained with Dr.
00:01:53.359 --> 00:01:54.480
Jonathan Sullivan.
00:01:54.560 --> 00:02:04.159
He's the author of the Barbell Prescription, Strength Training for Life After 40 in Michigan, where he obtained his professional barbell coach credential.
00:02:04.400 --> 00:02:07.599
He's the owner of Stronger Seniors, a weightlifting gym in St.
00:02:07.680 --> 00:02:11.680
Petersburg, Florida, where he teaches online and in person.
00:02:11.919 --> 00:02:13.919
In fact, I'm one of Noah's victims.
00:02:14.080 --> 00:02:15.919
Uh oh, I mean clients.
00:02:16.159 --> 00:02:16.960
That's right.
00:02:17.199 --> 00:02:20.479
My latest form of torture is lifting weights.
00:02:20.639 --> 00:02:22.400
Only kidding about the torture.
00:02:22.719 --> 00:02:28.960
Noah is great, and he's a staff, he's on staff as well as an editor and online coach for Barbell Logic.
00:02:29.039 --> 00:02:35.599
And we're lucky that all things considered, he's here today and he has something to teach us worth listening to.
00:02:35.759 --> 00:02:40.319
So please welcome him to Declutter55 Plus with Michelle Passoff.
00:02:40.400 --> 00:02:41.039
Welcome, Noah.
00:02:41.120 --> 00:02:42.240
How are you today?
00:02:42.960 --> 00:02:43.360
Good.
00:02:43.439 --> 00:02:44.960
Hi, how are you doing?
00:02:45.360 --> 00:02:45.919
Good.
00:02:46.080 --> 00:02:54.240
Um, so tell me about why, first of all, let's start with the very basics and build up to the weightlifting.
00:02:54.479 --> 00:02:57.520
Why is it important to keep exercising as you age?
00:02:57.599 --> 00:03:02.400
Or even if you haven't been exercising, to start exercising as you age.
00:03:04.080 --> 00:03:07.919
Well, there's a lot of health benefits from exercising.
00:03:08.159 --> 00:03:22.560
Um the main thing that I wanted to talk about today is uh what what kind of exercise is most valuable for an older person to spend most of their time on.
00:03:22.879 --> 00:03:34.639
So uh so I'll talk about training, like what is strength training, which is what you're doing in the gym with me as opposed to other kinds of exercise.
00:03:35.039 --> 00:03:52.719
And what I want to just specify for people when he says strength training, I am lifting uh barbells, like you see the guys on TV with uh little weights at either end of a long rod, and I'm lifting them in the air, and I'm bending them to lift them off the ground.
00:03:52.960 --> 00:04:02.159
So um that form that is one form of trait strength training, and that's uh what Noah's addressing is why is that important?
00:04:03.759 --> 00:04:12.800
Yeah, and that's that's what I specialize in, and uh, and we'll get into why I chose that over other forms of exercise.
00:04:13.120 --> 00:04:18.720
So uh there are there are lots of ways to exercise.
00:04:18.879 --> 00:04:28.480
Uh most of the exercise that people tend to do revolves around feeling like you got a good workout in today.
00:04:28.800 --> 00:04:34.800
So getting your blood pumping, getting a little out of breath, getting sweaty, uh, which are great.
00:04:34.879 --> 00:04:36.800
There's a there's a place for that.
00:04:36.959 --> 00:04:45.920
Um, but that may or may not be moving you toward your long-term health and fitness goals uh over time.
00:04:46.319 --> 00:04:58.399
So in comparison to that, training focuses on getting results uh over a long period of time, and that requires planning.
00:04:58.560 --> 00:05:02.959
That's the big difference between training and exercise is the planning component.
00:05:04.079 --> 00:05:10.399
Uh, and that guarantees that you're moving in the right direction for whatever those goals are.
00:05:10.639 --> 00:05:17.759
So strength training would focus on making you stronger over time in in measurable ways.
00:05:17.920 --> 00:05:18.959
That's pretty important.
00:05:20.319 --> 00:05:34.800
So a strength training program like what you're doing, Michelle, um, that is focusing on increasing your ability to produce force in a handful of movements over time.
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What do you mean by force?
00:05:37.680 --> 00:05:43.920
I'm I'm using that term intentionally because uh strength is can be a bit ambiguous.
00:05:44.079 --> 00:06:00.399
You know, we talk about people that are really strong-willed, or uh, you know, uh or a person that runs a marathon as being really strong, and uh that that might not be technically true for the way that we're describing this.
00:06:00.720 --> 00:06:22.079
So if your muscles are stronger, that means that they can produce more force against your environment in some way, and that's very different from muscular endurance, which is something like a marathon, um, or let's say cardiovascular fitness, right?
00:06:22.399 --> 00:06:24.879
Just not getting out of breath as easily.
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Those are very different things when it comes to uh um training goals, you know, and the the way that um those are different things for a coach to focus on to try to develop.
00:06:40.879 --> 00:06:51.360
So if you fast forward to you make a plan and then you fast forward to achieving the results of that plan, the end result is what?
00:06:52.399 --> 00:06:55.600
Well, so this depends on on your goals.
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Uh, I'm gonna keep coming back to this because everyone is going to be a little bit more.
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I presume I know what I'm doing if I have goals for training.
00:07:05.279 --> 00:07:11.439
Yeah, but uh so notice that whenever I have a consultation, uh, we we did the same thing with you.
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Whenever I have a consultation with someone, that's where we start because there's no reason to invest all of this time and effort into something that is hard, right?
00:07:20.160 --> 00:07:26.079
Exercise in the end, no matter what you do, is going to be challenging eventually.
00:07:26.319 --> 00:07:36.079
And so if we're doing something that's challenging, um it's worthwhile to make sure that we're getting out of it what we hoped for.
00:07:36.879 --> 00:07:44.959
So we want to make sure that we're getting a good uh a good result for our time investment because it's challenging.
00:07:45.120 --> 00:07:56.000
It's it's challenging to uh to do hard work, whatever kind of exercise that is, uh, and we want to make sure that we're getting our money's worth out of it, so to speak.
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Now, one of the things that I'm doing, for example, is um I did these deep squats, which um I have to say that uh between one um week and the next, I could actually tell the difference that I was weaker one week and the next week I was stronger, and the next week I could add more weight to it.
00:08:18.480 --> 00:08:28.319
So I could actually experience the incremental uh abilities that I had to do the exercises that you have given me.
00:08:28.480 --> 00:08:37.279
And then when I go home and I drop something on the floor and I have to bend, I can really see that um it's uh functional.
00:08:37.519 --> 00:08:42.639
So um it's a similar movement to things that you're going to do in your everyday life, right?
00:08:42.960 --> 00:08:43.440
Yes.
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And um that that is when you lift weights and do this weight training, um, that's what you should expect then, is to do what functional movements more easily.
00:08:58.320 --> 00:09:06.080
What what are you what are you as a coach aiming at being able to impart to the client in terms of functional movements?
00:09:06.639 --> 00:09:17.519
So I like to focus on a handful of movements, and that's it, because it takes a long time to get uh skilled in these movements.
00:09:17.679 --> 00:09:26.320
And you know, the better that we can perform them, the higher quality they are, and and the more uh benefit we can get out of them.
00:09:26.559 --> 00:09:43.279
So it's nice to only have a few things that you focus on improving uh instead of trying to get better at uh a large number of exercises that you only do every once in a while because of that.
00:09:43.679 --> 00:09:46.080
So uh one of them is squatting.
00:09:46.240 --> 00:09:53.759
That's a that's a major one for most people because it's a very it's getting uh it's getting off of a chair, right?
00:09:53.919 --> 00:09:56.639
Sitting down and getting up from a seated position.
00:09:56.799 --> 00:09:58.639
Everybody does that all day long.
00:09:58.799 --> 00:10:02.399
Uh and that's and you take you take it for granted until you can't do it anymore.
00:10:04.320 --> 00:10:04.720
Right.
00:10:04.879 --> 00:10:14.960
The ability to do that easily, not by itself, but I mean it's a big part of staying out of assisted living, for instance, right?
00:10:15.759 --> 00:10:20.960
So squatting is very it's a very normal movement that humans have to be good at.
00:10:21.120 --> 00:10:30.000
Um, another thing humans need to be good at is being able to pick things up off of the ground, and uh, and that's the deadlifts that we're doing.
00:10:30.480 --> 00:10:45.120
Um another one would be able to uh put things on shelves or take things down from shelves over your head uh while being balanced and stable and confident that you are balanced and stable.
00:10:45.600 --> 00:10:48.799
Uh so these and that would be a press, right?
00:10:48.960 --> 00:10:52.000
An overhead press of some of some sort.
00:10:53.759 --> 00:10:55.360
Yeah, balance uh is great.
00:10:56.000 --> 00:10:57.600
Those are all good examples.
00:10:58.480 --> 00:11:01.120
When you you one of the things that you talked about that my family.
00:11:01.600 --> 00:11:02.960
This is one of the things that you learn.
00:11:06.320 --> 00:11:10.000
This is one of the things that you learn when you're doing these movements as well, right?
00:11:10.159 --> 00:11:23.840
We uh we're integrating some coordination and uh and balance components into performing these movements because we are holding a weight in our hands and we're standing on our feet.
00:11:24.000 --> 00:11:27.840
That's another very important element of good training.
00:11:29.440 --> 00:11:41.679
When somebody is um 60 or 70 or 80, what are they commonly they they do they commonly come in like fit or ready, and that's why they've chosen this kind of exercise?
00:11:41.919 --> 00:11:48.799
Or uh do they come in with ailments that are correctable by strength and muscle training?
00:11:49.200 --> 00:11:50.559
That's a good question.
00:11:50.879 --> 00:12:00.399
Um there is a wide spectrum of people that that come into my gym uh and come into most gyms uh that I'm aware of.
00:12:01.840 --> 00:12:09.200
Some, you know, everyone sort of ages at a different rate, and some people are pretty healthy and pretty fit.
00:12:09.440 --> 00:12:23.840
And so they come into the gym just to make sure that they don't lose that and and get stronger than they are now, but um, you know, just get more physically fit and make sure that they don't deteriorate any faster than they have to.
00:12:24.320 --> 00:12:33.919
Other people come to the gym with lots of medical conditions that have to be managed, uh, lots of accumulated injuries.
00:12:34.799 --> 00:12:39.279
Um they can be very deconditioned and frail.
00:12:39.440 --> 00:12:47.840
You know, I have frequently had clients uh that start with me that struggle to get out of a chair under under their own power.
00:12:48.240 --> 00:12:50.480
Um, it doesn't really matter.
00:12:50.639 --> 00:12:59.360
It I would say that it's very rare that someone uh can't engage in strength training.
00:12:59.679 --> 00:13:02.960
It's a pretty rare uh it's a pretty rare occurrence.
00:13:03.360 --> 00:13:08.559
So you shouldn't be discouraged from exercising if you have uh an ailment.
00:13:08.720 --> 00:13:16.320
You should actually lean into the exercise if you have that ailment, say, no, no, I'm gonna stay home and stay on my easy chair until I recover.
00:13:16.559 --> 00:13:23.840
In fact, the going in and uh building your strength and your muscles will help you recover from any kind of ailment.
00:13:23.919 --> 00:13:24.879
Is that what you're saying?
00:13:25.200 --> 00:13:38.720
Yeah, I would argue that um if someone falls into that camp of being very deconditioned and and more frail, that's more of a reason to train, not not less.
00:13:39.039 --> 00:13:46.080
Humans do not improve physically from resting on a couch or taking it easy.
00:13:46.240 --> 00:13:48.559
That that's really not that never works.
00:13:48.799 --> 00:13:49.759
Oh, darn.
00:13:50.159 --> 00:13:51.759
Unfortunately, you know.
00:13:52.720 --> 00:13:59.759
So um, do you if if um what are the ways in which so you're talking about strength?
00:13:59.840 --> 00:14:06.639
So that's building muscle or building bone or both, or is one distinct from the other?
00:14:07.120 --> 00:14:19.200
Well, they are distinct from one another, um, but strength training can build both of those, it can build bone density and muscle mass.
00:14:19.440 --> 00:14:23.360
Um I'll I'll talk about the muscle first.
00:14:23.679 --> 00:14:27.039
So um this is a big reason to train.
00:14:27.120 --> 00:14:35.120
You know, there are everyone knows that as we get older we lose our strength and muscle mass over time.
00:14:35.519 --> 00:14:48.639
Uh, and and like I said, even if someone is very weak, you'd be surprised at how much progress you can make in a pretty short amount of time um like you are already experiencing.
00:14:48.799 --> 00:14:51.919
It's only been what, a month, month and a half?
00:14:52.240 --> 00:14:52.639
Two months.
00:14:52.879 --> 00:14:53.600
Two months.
00:14:54.559 --> 00:14:56.240
I'm counting the days, two months.
00:14:56.559 --> 00:15:09.200
Yeah, and that's and that's usually what I notice is that one to three months into training, most people notice some difference in their everyday life.
00:15:09.440 --> 00:15:14.879
Uh uh and that and that is independent of someone's starting place.
00:15:16.000 --> 00:15:30.000
So uh the key with this is that uh we want to make sure that whatever exercises we're doing are challenging our strength.
00:15:30.240 --> 00:15:42.559
So challenging your ability to produce force and not primarily challenging your cardiovascular capacity or your muscular endurance, like we talked about before.
00:15:42.879 --> 00:15:53.120
So what I'm talking about here is aerobic exercise, cardio exercise, like spin class, jogging, swimming, that sort of thing.
00:15:54.080 --> 00:15:57.360
Or um what I will call calisthenics.
00:15:57.679 --> 00:16:08.799
So body weight or lightly weighted exercise, like uh Pilates or uh boot camp style group classes.
00:16:09.679 --> 00:16:36.480
Uh these are again these sorts of activities have their place and they can be you know helpful in some ways, but you will you will very quickly stop getting stronger by engaging in those kinds of exercise because it's simply not enough stress on the body to cause long-term strength adaptations in the body.
00:16:36.799 --> 00:16:39.759
It can definitely help, again, with muscular endurance, you know.
00:16:39.840 --> 00:16:47.600
So you think like uh push-ups, sit-ups, uh jumping jacks, that kind of thing.
00:16:47.840 --> 00:16:54.720
Uh that can help with muscular endurance, but after a very short amount of time, it's not going to make you stronger.
00:16:54.960 --> 00:17:07.599
Um, and uh same thing with jogging and and spin class, it can do wonders for cardiovascular endurance, uh cardiovascular fitness, but it's not going to make your muscles stronger.
00:17:07.680 --> 00:17:13.119
And so we need uh specific activities that are going to address that.
00:17:13.839 --> 00:17:39.359
And um not every there's not uh so when just to give the audience an idea, when you go into uh stronger seniors, that's Noah's gym, uh there's only three people in the gym at the time at a time, and there's a couple of sets of barbell areas and bench press areas and uh sled weight, sled pushing areas.
00:17:39.680 --> 00:17:41.759
Um yeah, just a few stations.
00:17:41.839 --> 00:17:42.559
That's all that I think.
00:17:42.720 --> 00:17:43.759
Just a few stations.
00:17:43.839 --> 00:17:48.160
And but this is not something that's available everywhere in the country.
00:17:48.400 --> 00:17:50.160
So where would people go?
00:17:50.240 --> 00:17:58.000
What are the best ways uh the common uh senior can go and start working on their strength building?
00:17:58.559 --> 00:18:00.079
Uh this is a tough question.
00:18:00.240 --> 00:18:18.319
So uh there are not a lot of senior strength training gyms in the country that I'm aware of, unfortunately, uh, which is a shame because I think it's pretty obvious that seniors need this service the most out of any demographic of people.
00:18:18.880 --> 00:18:25.359
Um, but I will say that the equipment older adults need is widely available.
00:18:25.920 --> 00:18:28.079
So the equipment that you need is widely available.
00:18:28.319 --> 00:18:29.119
So that's a plus.
00:18:29.279 --> 00:18:33.359
So you can almost go to any gym and you're gonna find barbells there.
00:18:33.440 --> 00:18:40.319
And wait, it's so or at least most of the equipment that you need, and you can purchase for yourself a couple of the specialty things.
00:18:40.400 --> 00:18:43.759
Uh, it's not it's not that's not much of an obstacle.
00:18:44.000 --> 00:18:47.359
It's then how do you get the leadership to know what you're doing?
00:18:47.519 --> 00:18:56.000
Is it would you go to YouTube or um are there CDs or do you do it online with a coach like yourself?
00:18:56.160 --> 00:18:57.039
How do you get that?
00:18:57.519 --> 00:19:02.240
It it definitely it definitely it definitely is the coaches that are scarce.
00:19:02.480 --> 00:19:08.079
So if you have a competent coach near you, you're very lucky, first of all.
00:19:08.480 --> 00:19:13.839
Uh and and I would go to them and ask them uh how you should start.
00:19:14.000 --> 00:19:24.799
Obviously, this is a big conversation because as people get older, um, they are not cookie cutter programs don't work very well as you get older.
00:19:25.039 --> 00:19:33.440
Because people, again, have accumulated a lot of injuries, they have health conditions that they have to take into consideration, they're taking medications.
00:19:33.839 --> 00:19:47.200
Um all of these things mean that they need a customized approach more often than not, they need more modifications uh uh more often than not than a younger person would.
00:19:48.000 --> 00:19:50.880
Uh so that's the easiest way to do it.
00:19:51.039 --> 00:19:57.359
If you're lucky enough to be near a coach, you should go in and talk to them and they can point you in the right direction.
00:19:57.680 --> 00:20:07.519
So if you go to a gym where they focus on barbells and strength training, um, and you ask them if they have a senior qualified coach, that would be one way.
00:20:07.680 --> 00:20:08.640
Is that correct?
00:20:08.880 --> 00:20:12.000
And and then what about YouTube or going online?
00:20:12.160 --> 00:20:13.359
What do you think of that?
00:20:13.759 --> 00:20:17.839
Well, um that depends as well.
00:20:18.000 --> 00:20:24.559
So, like a lot of hobbies, you can you can learn a new skill one of two ways.
00:20:24.799 --> 00:20:34.640
You can learn that with uh with money and going to an expert that can guide you on exactly what you need to do, which is a short learning curve, right?
00:20:35.279 --> 00:20:38.079
But it's might be expensive.
00:20:38.720 --> 00:20:49.519
Um, or you can invest your time and uh and you can put in the time to learn how to coach yourself, essentially, is what we're talking about.
00:20:50.160 --> 00:20:58.640
Well, one of the decluttering 55 plus, one of the decluttering 55 plus kind of credos is take initiative.
00:20:58.720 --> 00:21:03.839
So that would be a take initiative moment is to do the research on how to build your own strength.
00:21:04.240 --> 00:21:05.039
Absolutely.
00:21:05.279 --> 00:21:16.480
Uh I say this a lot that um, you know, just like in just like when it comes to medical issues, the best thing that you can do for yourself is to be your own advocate, right?
00:21:16.880 --> 00:21:26.559
You it's it's important to be informed so that you can tell if uh a coach is competent and can point you in the right direction or not.
00:21:26.720 --> 00:21:28.400
I think that that's very worthwhile.
00:21:28.640 --> 00:21:33.680
So um if you want to learn on your own, there are a couple things that you can do.
00:21:34.000 --> 00:21:41.519
Uh one of them is you can get Jonathan Sullivan's book that you mentioned at the beginning.
00:21:41.680 --> 00:21:44.400
Um The Barbell Prescription.
00:21:44.880 --> 00:21:48.240
That's available on Amazon, as far as I'm aware.
00:21:48.480 --> 00:21:50.799
Um that's a very good book.
00:21:50.880 --> 00:21:58.480
It's a technical book, um, but I think it's it's um pretty accessible to the general population.
00:21:58.720 --> 00:21:59.759
That's a a good place.
00:22:00.240 --> 00:22:19.839
To start, there is also uh a YouTube channel that Jonathan Sullivan has called Graysteel, uh Fitness After 50, that has a huge amount of free content that can be very uh very instructive for people who are just starting out to orient themselves.
00:22:19.920 --> 00:22:26.480
Again, if nothing else, to orient themselves so that they know what they should be asking a coach for help with?
00:22:26.880 --> 00:22:44.319
What I'm hearing you saying, Noah, is if uh we start taking initiative for ourselves, get the Jonathan Sullivan book, read it, and uh look at his free YouTube uh content so that you can um see what he's recommending, the kind of exercises.
00:22:44.480 --> 00:22:45.519
Let me ask you something.
00:22:45.680 --> 00:22:52.799
Does weight lifting and uh training do something for your metabolism and weight loss?
00:22:53.200 --> 00:22:59.680
Because weight loss is not only good for your vanity, but it's good for almost every medical condition that you can think of.
00:22:59.839 --> 00:23:02.400
If you have the weight off, at least that's not in the way.
00:23:02.720 --> 00:23:04.880
Yeah, uh it absolutely can.
00:23:05.119 --> 00:23:21.200
Um so if you build, we didn't talk about bone density yet, but uh if you build new lean body mass of muscle and bone, uh that takes a lot of calories and resources to maintain.
00:23:22.559 --> 00:23:33.920
Now, uh I want to say that the primary way a person should manage their body composition, their body fat percentage, is with diet.
00:23:34.240 --> 00:23:38.480
Uh, you cannot outlift a poor diet, it's not possible.
00:23:38.880 --> 00:23:50.319
Um, but building all of that extra lean body mass can help a diet that is maybe a little bit less strict, which of course would be easier to maintain long term.
00:23:50.720 --> 00:23:56.400
And so it can be a big help in maintaining uh body composition over time.
00:23:57.680 --> 00:24:04.720
And what other um ailments can weight and strength training help alleviate?
00:24:05.599 --> 00:24:07.359
This really depends on the condition.
00:24:08.079 --> 00:24:20.640
Um, like I was saying, uh training is not a substitute for a proper diet, but it can help a lot with reducing the symptoms of metabolic disease.
00:24:21.119 --> 00:24:25.519
So uh blood sugar issues, right?
00:24:25.680 --> 00:24:26.319
Things like that.
00:24:26.480 --> 00:24:30.160
You know, uh just I'll briefly mention this.
00:24:30.319 --> 00:24:48.000
Uh this is a big topic, but um, muscle tissue is the only tissue in your body that can take sugar, uh blood glucose, out of the bloodstream into the cells of the muscles without insulin being present.
00:24:48.160 --> 00:24:56.880
And this is a big deal because there's no other way to lower your blood sugar except by your body secreting insulin.
00:24:57.119 --> 00:25:11.119
And so uh more muscle mass acts as a sponge to to uh more uh efficiently process blood sugar, so it it can only be a good thing to have more of that.
00:25:12.559 --> 00:25:22.720
Uh also for also for um you know uh heart conditions, uh your heart is a muscle.
00:25:23.519 --> 00:25:30.319
So uh it will respond to a challenge the same way that all the rest of your muscles respond, right?
00:25:31.759 --> 00:25:35.200
Uh a big one that a lot of people complain about is arthritis.
00:25:35.359 --> 00:25:38.160
Obviously, a lot of people have arthritis.
00:25:38.400 --> 00:25:42.400
Um arthritis is a degenerative condition.
00:25:43.119 --> 00:25:47.920
So usually it is it's just going to get worse over time, unfortunately.
00:25:48.240 --> 00:25:53.279
But uh the best thing that you can do for arthritis is to keep moving.
00:25:53.759 --> 00:25:55.680
So training can be a part of that.
00:25:57.359 --> 00:26:08.640
Uh if you have joint pain that's not from arthritis, losing body fat and strengthening your connective tissues can go a long way toward uh reducing that pain.
00:26:10.079 --> 00:26:13.279
And uh, what else?
00:26:13.519 --> 00:26:20.960
You know, a big one is uh lifting weights is great for low back pain.
00:26:21.920 --> 00:26:25.680
Sitting less is also great for low back pain as an aside.
00:26:26.160 --> 00:26:31.279
Uh but uh, you know, not having a sedentary lifestyle is what I'm getting at.
00:26:31.599 --> 00:26:44.160
But strengthening the lower back and uh using it the way it was intended to be used uh is is a great way of managing low back pain um throughout your life, actually.
00:26:45.599 --> 00:27:20.319
Well, that's uh we're gonna run out of time uh today to be talking about this, but I think we get the message that um we have to get off our behinds, get out there, get moving, get um some uh guidance and instruction on how to apply uh the opportunity to do strength training and bone building in our exercise routine and to make that a routine, not to think that if you have any ailments that you're disqualifying yourself from exercise, but in fact lean into it and uh get moving.
00:27:20.400 --> 00:27:21.200
Is that right?
00:27:21.440 --> 00:27:27.039
Now Noah, if people want to get in touch with you, how do they do that?
00:27:27.920 --> 00:27:35.519
Uh so you can email me at uh info at strongerseniors.org.
00:27:36.000 --> 00:27:49.039
They can go to my website, uh, same address, strongerseniors.org, uh, and they can either set up a consultation to talk to me in person or to talk to me online.
00:27:49.359 --> 00:28:00.799
Uh, we didn't talk about this much, but I do have remote clients because again, there are not coaches available all around the country in every uh uh location.
00:28:01.519 --> 00:28:08.640
And uh it is possible to get guidance remotely from coaches that are not local to you.
00:28:08.960 --> 00:28:11.200
So that is another option for people.
00:28:11.680 --> 00:28:13.839
We're gonna we're gonna wrap things up then.
00:28:13.920 --> 00:28:18.000
So that's uh info at strongerseniors.org.
00:28:18.319 --> 00:28:39.759
And uh by hook or by crook, it's time to be sure that you're not only get out there and exercise, but be sure that um you're getting the guidance that you need to uh build your strength so that you can continue to do everyday activities and so that you don't uh fall and easily break your bones.
00:28:40.000 --> 00:28:51.440
Thank you, Noah, for being here today, and thank you all for listening and viewing uh and the viewing audience for uh taking the time to uh talk about exercise.
00:28:51.599 --> 00:28:56.640
It's so important that we stay active so that we can live longer.
00:28:56.960 --> 00:29:00.720
So please share about your exercise routine.
00:29:01.599 --> 00:29:13.200
Excuse me, please share about your exercise routine and particularly about your weightlifting experience with us by going to www.decluttering55plus.com.
00:29:13.599 --> 00:29:17.119
Click on the Let's Connect button and sign up on the mailing list.
00:29:17.279 --> 00:29:31.680
Not only do we want to hear about your experiences with exercise and weightlifting, but we want to keep uh you informed about what's going on around here and what's coming up on the Decluttering 55 Plus with Michelle Passoff podcast.
00:29:33.440 --> 00:29:34.559
Excuse me.
00:29:35.119 --> 00:29:42.319
If you haven't already seen a copy of Decluttering 55 Plus Wisdoms to Create a Legacy Not a Mess, here it is.
00:29:42.640 --> 00:29:43.759
Excuse me.
00:29:47.519 --> 00:30:03.839
If you haven't already seen a copy of uh Decluttering 55 Plus, Create a Legacy Not a Mess, Wisdoms to Create a Legacy Not a Mess, go to the website decluttering55plus.com and watch the video by clicking on books and then learn more.
00:30:04.079 --> 00:30:12.799
It's a spiral book of 29 different messages in the areas of your life that will make a difference in your vitality and your longevity.
00:30:14.079 --> 00:30:20.960
Leave the book on a dresser or shelf, flip it to any page, get uh a prompt to get an action.
00:30:21.119 --> 00:30:26.720
After a while, change the page, get a new message, and you'll stay present to what will make a difference in your life.
00:30:26.960 --> 00:30:30.720
Get a copy for your friends, your family, yourself.
00:30:31.119 --> 00:30:32.559
It makes a difference.
00:30:32.799 --> 00:30:40.400
Remember to tell your friends also to like, follow, and subscribe to us on Facebook, Instagram, TikTok, and YouTube.
00:30:40.880 --> 00:30:43.359
Let's get out there and get in action, everyone.
00:30:43.519 --> 00:30:45.839
I want to thank you again, Noah, for being with us.
00:30:46.000 --> 00:30:56.400
And thanks to the listening audience for hanging in there and uh hearing about the importance of building your muscles and bones so that you remain mobile and functional.
00:30:56.559 --> 00:30:59.519
Now get out there and have a clutter free day.
00:30:59.839 --> 00:31:00.799
Thank you.
