Start Strong: Movement & Muscle Building for Longevity PART ONE || Episode 24

WEBVTT
00:00:02.560 --> 00:00:05.519
Thanks for joining me on Menopause Unscripted.
00:00:05.679 --> 00:00:08.960
Remember, the change is just another beginning.
00:00:12.400 --> 00:00:15.119
Welcome back to another week of Menopause Unscripted.
00:00:15.199 --> 00:00:15.599
I am Dr.
00:00:15.679 --> 00:00:18.559
Heidi Gastler and of course Doc is here.
00:00:18.800 --> 00:00:25.120
We are joined this week by my friend Beth Trayer, who is an athletic trainer that I work with locally often.
00:00:25.440 --> 00:00:38.960
I trust Bath with a lot of my older clientele and helping to keep them strong, healthy, and living their best lives, and they're having a better health span as we get older.
00:00:39.119 --> 00:00:41.840
Not just a better lifespan, but health span.
00:00:42.079 --> 00:00:43.119
So thank you for being here.
00:00:43.439 --> 00:00:44.000
Thanks for having me.
00:00:44.159 --> 00:00:44.799
Super stoked.
00:00:44.960 --> 00:00:45.840
I'm so happy you're here.
00:00:45.920 --> 00:00:49.520
Could you tell us a little bit about your practice and who you like to work with?
00:00:49.759 --> 00:00:50.240
Sure.
00:00:50.399 --> 00:00:59.039
Um mostly active aging right now, and it is definitely female dominant on that side, but um both sides.
00:00:59.280 --> 00:01:07.599
Um, but mostly people have pain working through that pain and then trying to get back to activity.
00:01:07.760 --> 00:01:07.840
Okay.
00:01:08.159 --> 00:01:09.599
So that's the main thing.
00:01:09.760 --> 00:01:15.920
Um I do also do some work with um I'm one of the medical providers for beach and USA volleyball.
00:01:16.079 --> 00:01:16.319
Cool.
00:01:16.480 --> 00:01:19.359
So I do get to travel with them a bit, which is fun.
00:01:19.519 --> 00:01:23.359
Um, but my main my main thing is active aging people.
00:01:23.680 --> 00:01:24.799
We need more of you.
00:01:24.959 --> 00:01:25.120
Yeah.
00:01:25.280 --> 00:01:25.760
Well, thank you.
00:01:25.920 --> 00:01:27.040
There's a lot of them.
00:01:28.640 --> 00:01:29.359
There's a lot of us.
00:01:29.519 --> 00:01:29.920
A lot of us.
00:01:30.159 --> 00:01:31.200
I'm now in that group.
00:01:31.519 --> 00:01:31.920
Same.
00:01:32.319 --> 00:01:32.480
Yeah.
00:01:32.719 --> 00:01:35.519
Like it's so weird being like, I'm in the active aging population.
00:01:35.680 --> 00:01:35.840
Yeah.
00:01:36.319 --> 00:01:38.959
I said it to somebody recently, like, I like that much better.
00:01:39.120 --> 00:01:40.319
I'm like, there, you're welcome.
00:01:40.560 --> 00:01:53.920
Well, thankfully, we live in a community that has a lot of people who are really, really dedicated in having their resources, both monetarily and time-wise, dedicating that to active aging.
00:01:54.319 --> 00:01:54.400
Yeah.
00:01:54.560 --> 00:01:59.920
And I can only speak for myself, but that was part of what really attracted me to working in this community in the first place.
00:02:00.079 --> 00:02:00.319
Yeah.
00:02:00.480 --> 00:02:00.879
For sure.
00:02:01.120 --> 00:02:02.400
So, what was your background?
00:02:02.560 --> 00:02:04.079
Like, how did you get into this?
00:02:04.480 --> 00:02:14.319
So I started as an athletic trainer basically as a student in college, um, and then started working Division I athletics right after that.
00:02:14.479 --> 00:02:22.800
So um worked in a couple different universities with various sports, everything from soccer to basketball, um, swimming, tennis, all that stuff.
00:02:22.960 --> 00:02:25.759
Um, and then moved around a little bit.
00:02:25.919 --> 00:02:36.800
Um, actually worked at children's hospital for a little bit, so that was actually um kind of cool because it's I learned so much about development of all of that as well, which is a huge part.
00:02:36.960 --> 00:02:46.639
Um and actually like how much we go back to the basics of like developmental stuff when you're trying to move people through some pain sometimes.
00:02:46.800 --> 00:03:04.159
Um, and then figured that my skills were transferable to like general population because there's nobody at the time really that's easily accessible that can do what I can do for that population.
00:03:04.319 --> 00:03:09.919
It's there's no athletic training room for active aging people, right?
00:03:10.000 --> 00:03:10.159
Right.
00:03:10.319 --> 00:03:12.800
So um, so I basically set that up.
00:03:13.039 --> 00:03:16.319
So um that's how I started getting into these people.
00:03:16.400 --> 00:03:21.120
But it's it's been so rewarding that you know, I'm sure you get it as well, right?
00:03:21.199 --> 00:03:27.039
Like when someone's like, You've changed my life, or like I always thought I was gonna have this pain, and you're there, like I can walk around the block now.
00:03:27.120 --> 00:03:28.560
It's just like the best feeling.
00:03:28.639 --> 00:03:31.840
So, you know, you're doing good when you can help people.
00:03:32.080 --> 00:03:40.479
And for me, it's like the people getting back to the sports that they love or being able to continue doing the sports or recreational things they love who just wanna play.
00:03:40.719 --> 00:03:47.599
Yeah, and but even sometimes it's just keeping adults in their homes so that they aren't having to go to assisted livings or nursing homes.
00:03:47.680 --> 00:03:50.879
It could be as simple of a goal as keeping someone living in their home.
00:03:51.120 --> 00:03:53.759
Yeah, just being as independent as you can for as long as you can.
00:03:53.840 --> 00:03:55.520
Like that's my goal.
00:03:55.599 --> 00:03:57.520
Like that's Dang.
00:03:57.840 --> 00:04:07.120
You know, like I don't want to, I don't want to have somebody having that like help me do all like I've been I've been raised as a very independent person, and I want to keep that independence.
00:04:07.759 --> 00:04:09.919
Stay stay that way as long as possible.
00:04:10.159 --> 00:04:11.039
As long as possible.
00:04:11.439 --> 00:04:11.680
Yeah.
00:04:11.919 --> 00:04:13.520
Well, like let's kind of talk about that.
00:04:13.599 --> 00:04:17.199
Like, you know, a couple of the main reasons why that fails, right?
00:04:17.600 --> 00:04:20.639
Is that people fall and get injured.
00:04:20.800 --> 00:04:23.279
Uh, incontinence is a big part of it.
00:04:23.519 --> 00:04:24.000
Yeah.
00:04:24.240 --> 00:04:43.199
And we know so much more now about, especially with female aging, and that's kind of what we're here to talk about today, is that the female aging population and how we can now help and we know more about prevention that starts even before we have hormonal changes, right?
00:04:43.279 --> 00:04:43.600
Yeah.
00:04:43.920 --> 00:04:53.519
So let's talk about like a few of those things that we know now that we need to be accomplishing and trying to get ahead of because we now have the information.
00:04:53.759 --> 00:04:54.319
Right.
00:04:54.560 --> 00:04:56.560
Um, well, bone loss, right?
00:04:56.720 --> 00:05:03.439
We know that like you basically at your 30s is when you're at the most bone dense.
00:05:03.680 --> 00:05:08.240
So trying to keep that maintained as long as possible.
00:05:08.399 --> 00:05:15.040
So being as active as you can, starting as early as you can, is really what's gonna get you ahead of the curve, right?
00:05:15.279 --> 00:05:24.879
Um but lifting, just putting weight on your body and making your body move is the biggest thing for that.
00:05:25.120 --> 00:05:31.040
And for that being said, I mean, there's so many people, and we hear this all over media right now, is that you have to lift heavy.
00:05:31.279 --> 00:05:31.519
Sure.
00:05:31.759 --> 00:05:34.720
But what about somebody who has not been an athlete?
00:05:34.959 --> 00:05:39.759
What could they be doing just to like start having resistance training on their body?
00:05:40.079 --> 00:05:44.560
Like, and my my my big thing is just start moving, right?
00:05:44.800 --> 00:05:46.240
And then we'll get you there.
00:05:46.399 --> 00:05:57.040
But like because I have a lot of people that come in and just doing like a split squat, just you know, with kind of staggered feet dropping down one knee is super hard for them.
00:05:57.199 --> 00:05:59.439
So that's gonna be resistance training for them.
00:05:59.519 --> 00:06:01.839
That their body weight's the resistance, sure.
00:06:02.000 --> 00:06:11.920
And then as that gets easier, we can now start to add weight, add load to that, and just increase as we can go and just keep going because there's no reason to stop.
00:06:12.160 --> 00:06:13.439
And so bone density, right?
00:06:13.600 --> 00:06:15.199
Then we also get muscle wasting.
00:06:15.360 --> 00:06:15.680
Yep.
00:06:15.920 --> 00:06:32.800
And we know now that when our estrogen reduces as a woman, so it's starting to have that fluctuation during perimenopause, and then when we hit menopause and have that massive estrogen decline, we now know that that can lead to a lot of muscular reduction, sarcopenia.
00:06:33.120 --> 00:06:35.680
Yep, that's a big old medical term, right?
00:06:35.920 --> 00:06:37.360
It's like what's sarcopenia?
00:06:37.920 --> 00:06:38.800
Muscle loss.
00:06:39.439 --> 00:06:42.240
We have that, and that's something that again we can get ahead of.
00:06:42.319 --> 00:06:45.279
Yep, and something as simple as body weight resistance.
00:06:45.519 --> 00:06:46.160
Am I correct?
00:06:46.319 --> 00:06:46.560
Correct.
00:06:46.720 --> 00:06:49.360
Yeah, can help us to prevent loss.
00:06:49.600 --> 00:06:50.240
Yes.
00:06:50.639 --> 00:06:50.959
Oh.
00:06:51.279 --> 00:06:54.959
Anytime you're using the muscles is better than not using the muscles.
00:06:55.120 --> 00:06:55.600
Right.
00:06:56.079 --> 00:06:57.360
That's what I always tell people.
00:06:57.439 --> 00:07:00.560
I'm like, something is always better than nothing.
00:07:00.800 --> 00:07:00.959
Right.
00:07:01.040 --> 00:07:03.199
So if you've got someone who's always been couchbound, yep.
00:07:03.360 --> 00:07:11.839
You know, you know, uh, there was a long time ago, I can't remember where I saw it, but it was like five minutes a day adds up to, I can't remember what, can't do the math.
00:07:12.000 --> 00:07:18.959
But it was like at the end of the year, it was like a lot more than you would have like imagined just doing five minutes a day.
00:07:19.040 --> 00:07:22.160
So, like, if it's five minutes a day, it's five minutes a day, it's better than zero.
00:07:22.639 --> 00:07:26.800
So, and then those five minutes get way easier because people are like, I can't even do five minutes.
00:07:26.879 --> 00:07:30.399
I'm like, great, okay, let's just start and we'll keep going.
00:07:30.639 --> 00:07:36.560
Do you find that your clients then as they start noticing that it's easier, that they kind of have more buy-in and motivation?
00:07:36.800 --> 00:07:37.360
Oh, for sure.
00:07:37.759 --> 00:07:43.279
Because then, like, I have I have one woman that was like, just and she was getting 300 steps a day.
00:07:43.519 --> 00:07:43.839
Okay.
00:07:45.920 --> 00:07:47.920
I just need you to walk more.
00:07:48.079 --> 00:07:49.759
So she started walking up and down the driveway.
00:07:49.839 --> 00:07:52.160
She's like, I could barely go up and down the driveway.
00:07:52.240 --> 00:07:55.839
Now she goes like halfway around the block, and she's like, it's just so much easier.
00:07:55.920 --> 00:07:56.560
I can just keep going.
00:07:56.639 --> 00:07:57.839
I'm like, great, keep going.
00:07:58.079 --> 00:07:58.560
It's progress.
00:07:58.720 --> 00:07:59.439
It's progress.
00:07:59.600 --> 00:08:01.439
Like, she's like, I want to make it around the block.
00:08:01.519 --> 00:08:03.120
I'm like, great, let's make it around the block.
00:08:03.199 --> 00:08:04.720
That's your goal for like the next month.
00:08:04.879 --> 00:08:05.279
Right.
00:08:05.600 --> 00:08:08.720
So it's it's it's fascinating.
00:08:08.959 --> 00:08:10.800
She's like, I don't know how I got to this point.
00:08:11.120 --> 00:08:17.839
She's like, I used to be able to do she's like, she used to say she was like the OJ uh commercial running through the airport.
00:08:18.319 --> 00:08:19.040
I don't think I've ever seen that.
00:08:19.120 --> 00:08:19.839
You don't ever see that?
00:08:19.920 --> 00:08:22.959
Like, there was like a long time ago, a long time ago.
00:08:23.120 --> 00:08:23.360
Okay.
00:08:23.519 --> 00:08:29.040
There was a commercial with like OJ Simpson like hurtling through like the airport, like going over chairs and stuff like that.
00:08:29.120 --> 00:08:35.200
Like, and she's like, that used to be me on like road trips, like I had to like run through the airport, and she's like, That's not me now.
00:08:35.279 --> 00:08:38.159
I'm like, but this is where we're at, so this is what we're gonna do.
00:08:38.320 --> 00:08:40.159
So just step by step, keep moving.
00:08:40.480 --> 00:08:42.320
Meeting someone where the someone where they're at, right?
00:08:42.399 --> 00:08:43.759
Yeah, we were talking about that before.
00:08:43.840 --> 00:08:46.720
It's like you meet someone where they're at, not where they want to be.
00:08:46.960 --> 00:08:51.360
Want to be to or where they were before because I know I'm guilty of this.
00:08:51.519 --> 00:08:55.840
I know I could have done this before, and it's not where I'm at right now.
00:08:56.159 --> 00:09:02.480
Super frustrating, but that's where I am, and I can't I can't force that because it doesn't feel good.
00:09:02.720 --> 00:09:05.440
So um, yeah, that's the important part.
00:09:05.679 --> 00:09:14.480
And I find I find that in clinic really hard because so many people come in and they're trying to do things and they find that they aren't recovering the way they did before.
00:09:14.639 --> 00:09:16.879
And I was like, Well, I used to be able to do this.
00:09:16.960 --> 00:09:19.440
I'm like, Well, you are now 30 years older.
00:09:19.679 --> 00:09:22.480
My body is not gonna respond the way it did before.
00:09:22.639 --> 00:09:25.120
Yeah, I'll have that conversation a lot too.
00:09:26.240 --> 00:09:27.360
Mostly with my dad.
00:09:29.600 --> 00:09:35.919
Like they're like, you're your body just heals slower as you get older, like just in general, right?
00:09:36.000 --> 00:09:39.919
Like, so you can't expect it to, you know, just go away right away.
00:09:40.320 --> 00:09:40.559
No.
00:09:41.200 --> 00:09:46.159
Have I shared with you the account of a woman who does a whole project on her parents?
00:09:46.399 --> 00:09:46.639
No.
00:09:46.799 --> 00:09:50.639
Okay, I'm gonna link this in the show notes because people will like, this is so lovely.
00:09:50.720 --> 00:09:54.000
It's like really positive social media, but I'll share it with you too.
00:09:54.080 --> 00:09:54.399
Yeah, yeah.
00:09:54.559 --> 00:09:57.039
She literally takes her parents on as a project.
00:09:57.200 --> 00:09:57.279
Oh.
00:09:57.600 --> 00:09:59.200
And she starts them where they are.
00:09:59.279 --> 00:09:59.440
Nice.
00:09:59.600 --> 00:10:03.120
And the whole idea is to get them so that they're less of a false risk.
00:10:03.200 --> 00:10:03.519
Oh yeah.
00:10:03.679 --> 00:10:04.080
It's great.
00:10:04.159 --> 00:10:06.320
It's such a lovely account.
00:10:06.639 --> 00:10:07.279
I'll share it with you.
00:10:07.519 --> 00:10:07.840
Perfect.
00:10:08.000 --> 00:10:10.799
So then let's kind of talk about pain, right?
00:10:11.200 --> 00:10:17.360
So we know now, now we know that a loss of estrogen is and actually like an inflammatory process.
00:10:17.600 --> 00:10:17.919
Sure.
00:10:18.240 --> 00:10:39.039
So with women, since that's kind of our population we're talking about mostly today, uh when you have women who are going through perimenopause and menopause or beyond, do you find that that population of your your clients is experiencing more pains or is maybe regressed back to older injuries?
00:10:39.440 --> 00:10:44.159
It's uh more unexplained pains.
00:10:44.399 --> 00:10:46.320
Like, I don't know what I was doing.
00:10:47.120 --> 00:10:48.080
This showed up.
00:10:48.240 --> 00:10:50.960
I don't know why I'm starting to have this pain.
00:10:51.120 --> 00:10:53.440
And I'm gonna put myself in that group too.
00:10:53.679 --> 00:11:09.360
Like it's some things just sort of appear out of nowhere, and you're just like, and a lot of some of them are training, like athletes and doing things, and they're like, I've never had this type of thing before, and now all of a sudden this is starting.
00:11:09.519 --> 00:11:11.679
And it actually started a few years ago.
00:11:11.919 --> 00:11:18.399
Um, I had someone come in and they're like, Have you heard that like perimenopause can cause like joint pain and stuff like that?
00:11:18.480 --> 00:11:22.639
And that's when I sort of started really looking into all of it, right?
00:11:22.960 --> 00:11:25.519
And I was like, Nah, I haven't actually heard it.
00:11:25.679 --> 00:11:30.559
And then she came in, and then like not too long after another one came in, and I was like, Oh, there is something here.
00:11:30.799 --> 00:11:37.679
So uh we need to actually figure this out, and that's when I think that's probably when we started talking even more.
00:11:37.919 --> 00:12:05.360
Um, and just sort of, yeah, that's been a huge, a huge piece of why people are coming in to see me, and it can be really frustrating for them because it doesn't resolve the same as well when I hurt my arm playing softball in high school, it went away after, you know, it this this isn't the same type of injury, it it works differently than that.
00:12:05.600 --> 00:12:16.639
So trying to manage expectations and um how we uh focus and work through it is is different.
00:12:16.960 --> 00:12:17.600
For sure.
00:12:17.919 --> 00:12:23.840
And you know, aside from the inflammatory part, there's also the loss of collagen, right?
00:12:24.000 --> 00:12:30.320
And we're losing that elasticity and that rebound, recoil, and resiliency is lessened.
00:12:30.399 --> 00:12:30.559
Yeah.
00:12:30.799 --> 00:12:35.600
And so I know that that's part of what you're gonna take us through when we do our workout piece in a few minutes.
00:12:35.759 --> 00:12:38.480
So get ready to go today.
00:12:38.559 --> 00:12:39.600
We're doing a workout.
00:12:39.759 --> 00:12:41.919
Yeah, yeah, that's gonna be fun.
00:12:42.799 --> 00:12:44.240
So, what what am I missing?
00:12:44.320 --> 00:12:51.759
We've got we've talked about bone mineral density, muscle, elasticity, inflammation, cardiometabolic.
00:12:52.240 --> 00:12:54.879
Like metabolic stuff and cardiovascular.
00:12:54.960 --> 00:12:55.120
Yeah.
00:12:55.279 --> 00:12:56.960
Is that something you see a lot?
00:12:57.200 --> 00:13:06.639
Uh that it's not the main thing that I deal with, but I would say that there is a detraining for most of the people that do come in to see me.
00:13:06.720 --> 00:13:09.200
So getting that piece back is also harder.
00:13:09.440 --> 00:13:14.559
It's just smaller, smaller increments to start getting that back.
00:13:14.720 --> 00:13:15.039
Yeah.
00:13:15.279 --> 00:13:15.919
Yeah.
00:13:16.399 --> 00:13:21.600
So today we're gonna kind of tackle all of this from a training perspective.
00:13:21.759 --> 00:13:21.919
Yeah.
00:13:22.159 --> 00:13:27.600
Okay, so I want to link for everybody in a couple studies that we've been looking at and sharing.
00:13:27.759 --> 00:13:29.360
We have two really great studies.
00:13:29.440 --> 00:13:38.720
I'm sure there's more, but there's only two that I'm gonna share in the show notes about what's called the musculoskeletal syndrome of menopause.
00:13:38.879 --> 00:13:47.679
And I know that's a big long word, and we're not gonna go into all this science because it's a lot of a big read and a lot of big hard words.
00:13:48.000 --> 00:13:55.919
But everyone here in this podcast, I'm sure I'm really educated and probably really interested in reading this.
00:13:56.000 --> 00:13:57.200
So look at the show notes.
00:13:57.279 --> 00:13:59.679
You can read these for free and they're full length.
00:13:59.840 --> 00:14:02.480
Don't just read the abstract, please, okay?
00:14:02.639 --> 00:14:03.600
But read the whole thing.
00:14:03.679 --> 00:14:11.679
It's a really fascinating read to really understand the implications of this for yourselves and why you should care.
00:14:12.000 --> 00:14:26.559
I mean, the one article said it was like 57% of women was either in perimenopause or postmenopause showed muscle skeletal discomfort, pain, whatever.
00:14:27.039 --> 00:14:41.600
And I'm like, that's only the reported like how much goes unreported because the people who are just going to the orthopods because they have XYZ pain in whatever joint, like, that's not gonna be reported in any of this.
00:14:42.080 --> 00:14:50.559
So that number's potentially much higher than what they're reporting in their study.
00:14:50.720 --> 00:14:54.879
Um, so I think that's an important piece to kind of note.
00:14:55.519 --> 00:15:08.480
Also, like I I was recently talking to my mom about it, and actually, it was I was telling her about the the the podcast that you did to the the the game that you're like symptoms of symptoms of uh parimenopause.
00:15:09.679 --> 00:15:17.519
And you're like it's just perimenopause, and it was like everything, and you know, I was telling my mom about it, and she's like, oh, I guess I probably had more symptoms than I thought.
00:15:18.000 --> 00:15:20.320
It was like I think everybody does, right?
00:15:20.399 --> 00:15:31.360
Like it's just um I think we don't notice or don't take into consideration things that don't seem should be related, right?
00:15:31.519 --> 00:15:32.639
That are related.
00:15:32.960 --> 00:15:41.519
Like things that you wouldn't necessarily associate with what you would think would be a menopause or perimenopause symptom are actually associated with it.
00:15:41.679 --> 00:15:48.159
So I don't think people report all of the things that they're feeling in or associating it with that.
00:15:48.240 --> 00:15:54.960
So I think the numbers in that study are probably lower than what actually people feel.
00:15:55.279 --> 00:15:56.879
No, I definitely don't disagree.
00:15:56.960 --> 00:16:27.759
And this is why I think it's so important that so many people as medical providers or like allied medical professionals have the knowledge to then identify this, but also that the general populace has the knowledge to start to have informed conversations with their medical providers, their fitness providers, yeah, everybody, so that we all know how to recognize these things and then be able to help women age better.
00:16:27.919 --> 00:16:28.240
Yeah.
00:16:28.480 --> 00:16:30.879
So it's the plan.
00:16:31.120 --> 00:16:32.960
Yeah, that's why we're all here.
00:16:33.039 --> 00:16:33.600
Yeah.
00:16:34.399 --> 00:16:41.840
So we're gonna start with a general warm-up, and this is where I start pretty much every workout that I do, and I think everybody should do.
00:16:42.000 --> 00:16:52.879
Um, we don't uh pay attention to our neck, and that's pretty much what holds our head up, and where our body goes is determined by where our head goes.
00:16:53.039 --> 00:16:54.559
So this is super important.
00:16:54.799 --> 00:17:06.640
So I like to start in cobra, so um, whatever's comfortable, hands down, hands on their side, whatever is comfortable for you for this, but forearms down, pretty much shoulder width apart.
00:17:06.799 --> 00:17:20.640
Um, and then you're going to bring your eyes down towards your chest, which brings your head towards your chest, uh, chin the chest, and then you're gonna look your eyes up, chin the ceiling, and we're gonna do that.
00:17:23.359 --> 00:17:24.960
I don't like numbers.
00:17:25.119 --> 00:17:32.240
Okay, I like uh what feels good, but generally we'll say somewhere between five and ten times.
00:17:32.559 --> 00:17:34.640
And I train to work through full range of motion.
00:17:34.799 --> 00:17:35.440
Yep.
00:17:35.759 --> 00:17:40.640
And you don't need to force it, but you do want to get as much range of motion as you can.
00:17:40.799 --> 00:17:47.039
So if you can only go to neutral in this position, go to neutral and just try to get a little bit more each time.
00:17:47.279 --> 00:17:47.759
Let's go.
00:17:48.160 --> 00:17:52.319
So we're gonna go up and down, then we're gonna go side to side.
00:17:52.480 --> 00:18:00.799
So eyes go to the right, and I'm gonna try to see at least my back, my left heel when I go right.
00:18:00.960 --> 00:18:01.279
Okay.
00:18:01.839 --> 00:18:02.559
Same thing.
00:18:02.640 --> 00:18:05.759
I'm gonna go eyes to the left, head goes to the left.
00:18:05.920 --> 00:18:10.000
I want to be able to see my heel out the corner of my eye.
00:18:10.160 --> 00:18:22.240
I actually like doing diagonals as well, so I'll bring my chin to my right shoulder and look behind me, and then I'll look up and to the left and back down.
00:18:22.400 --> 00:18:29.359
Think about using like your nose as like a pencil and drawing a straight line, going diagonally, and then we're gonna go the opposite way.
00:18:29.519 --> 00:18:34.319
So chin the left shoulder and then up and over to the right.
00:18:38.240 --> 00:18:50.240
And it's interesting the things that I feel when I do this, and how different it feels side to side sometimes, and how similar it feels side to side sometimes.
00:18:50.559 --> 00:18:52.960
Next, we are gonna do some rocking.
00:18:53.440 --> 00:18:57.279
So you're gonna go hands and knees.
00:18:57.599 --> 00:19:10.720
I actually like to go uh wide, pretty wide, so I go further than mat width, so I'll I'll change positions here, and then I'll start coming side to side.
00:19:10.799 --> 00:19:15.279
So think about like left butt cheek to left heel, right butt cheek to right heel.
00:19:15.599 --> 00:19:22.160
Really trying to open up the groin, the hips, get some rotation going in through there.
00:19:22.400 --> 00:19:25.440
Um, also coming forward on your wrists.
00:19:25.680 --> 00:19:27.440
This one you're not doing today.
00:19:27.759 --> 00:19:32.960
No, not participating on this one, um, but really trying to get some range of motion.
00:19:33.039 --> 00:19:51.759
I have a lot of people who don't like doing lots of things on all fours because they don't like having the pressure on their hands, and we don't do a lot of closed chain hand exercises, shoulder exercises where your hand is on the floor, and and so doing push-ups and things like that tend to be really bother people.
00:19:51.920 --> 00:20:02.079
So, really trying to get some pressure on the wrists and the hands has really helped a lot of people um increase the ability to do a lot of exercises.
00:20:02.319 --> 00:20:05.039
So uh really like the rocking for that as well.
00:20:05.119 --> 00:20:09.359
So, really trying to get over up on that wrist has been helpful.
00:20:09.680 --> 00:20:11.279
No, it's nice, it's a very full body.
00:20:11.680 --> 00:20:12.160
Yes.
00:20:12.319 --> 00:20:16.720
Uh, and almost everybody I do this with, they're like, oh, this feels so good.
00:20:16.799 --> 00:20:19.200
I'm like, why didn't I do it before?
00:20:19.680 --> 00:20:20.640
They're like, this is so easy.
00:20:20.720 --> 00:20:21.839
Why did I think about it?
00:20:22.079 --> 00:20:24.720
Um next, we're gonna stand up.
00:20:25.200 --> 00:20:25.680
All right.
00:20:27.680 --> 00:20:28.480
Hold on.
00:20:28.640 --> 00:20:28.880
Wait.
00:20:29.599 --> 00:20:36.799
So this is just gonna be a really gentle movement, but all I want you to do is you're just gonna rotate side to side and just let your arm swing.
00:20:37.599 --> 00:20:46.720
This is sort of like do you remember back in like PE class when elementary school we did things like this and we're like, why are we doing this?
00:20:47.039 --> 00:20:47.920
Now I know why.
00:20:48.079 --> 00:20:50.319
It feels good and it just loosens up the body.
00:20:50.559 --> 00:21:01.599
But you're just gonna be nice and controlled, let your arms swing back and forth, really try to get your body to rotate as much as you can and be relaxed.
00:21:02.480 --> 00:21:04.480
I give this one all the time, and I do this all the time.
00:21:04.720 --> 00:21:07.200
Like it feels amazing, it just feels good, right?
00:21:07.359 --> 00:21:07.680
Yeah.
00:21:07.920 --> 00:21:14.079
Um, so that's you just get some get some movement going, loosen things up.
00:21:14.640 --> 00:21:16.400
So this is gonna be bouncing.
00:21:16.559 --> 00:21:19.119
Um, if you need something to help you balance, no problem.
00:21:19.279 --> 00:21:23.039
You can use a wall, you can use a chair, whatever you have, countertop, whatever you need.
00:21:23.200 --> 00:21:25.599
But I just want you to gently bounce.
00:21:25.680 --> 00:21:28.720
And you're gonna be on the balls of your feet, and I want you to be rhythmic.
00:21:28.799 --> 00:21:32.079
I don't want you to slam your feet into the floor.
00:21:32.319 --> 00:21:33.839
Your heels shouldn't touch.
00:21:34.000 --> 00:21:39.680
You wanna try to stay on your toes or on the balls of your feet as much as possible, and you're just gonna be rhythmic.
00:21:39.759 --> 00:21:41.519
Again, try to be nice and loose.
00:21:41.599 --> 00:21:46.240
You can even let your shoulders jiggle a little bit and just try to get some movement.
00:21:46.480 --> 00:21:55.039
This helps on so many levels, helps with lymphatic movement, it helps just get circulation going and just get your heart rate up a little bit.
00:21:55.200 --> 00:21:57.839
Um, it's one of my favorite things to do.
00:21:58.240 --> 00:21:59.680
So, we're gonna start pretty.
00:22:00.160 --> 00:22:03.200
Basic here, and we're just gonna do some marching in place.
00:22:03.519 --> 00:22:12.000
So I just want to get your knee up as high as you can, and literally, I just want it to go as high as you can.
00:22:12.160 --> 00:22:19.599
Ideally, you get your knee the same height as your hip, but right now, if you can only go here, that's great.
00:22:19.759 --> 00:22:25.039
We're just gonna get our knees up, and we're just gonna do this for like this.
00:22:25.119 --> 00:22:26.000
I'm gonna time.
00:22:26.160 --> 00:22:28.880
You're gonna set a timer, you're gonna do a minute.
00:22:29.119 --> 00:22:31.680
And if a minute's too hard, you're gonna do 30 seconds.
00:22:31.839 --> 00:22:35.359
We're just gonna find a place for you to start and just start moving.
00:22:35.599 --> 00:22:40.960
What this is gonna eventually move to is being able to walk holding weight.
00:22:41.279 --> 00:22:46.319
Because there's a lot of balance, there's a lot of think about carrying your groceries.
00:22:46.480 --> 00:22:48.960
We wanna be able to do that for as long as we can.
00:22:49.119 --> 00:22:54.960
So if you have gallons of milk or something, you're gonna carry those.
00:22:55.039 --> 00:22:59.440
And if you don't have a lot of space at home, you're just gonna march holding those weights.
00:22:59.680 --> 00:23:01.279
So that's where we're gonna start.
00:23:01.440 --> 00:23:02.960
Just march in place.
00:23:03.119 --> 00:23:05.279
Uh so now we're gonna do a side plank.
00:23:05.519 --> 00:23:08.559
Um, I like doing side planks on the hand.
00:23:08.640 --> 00:23:16.319
I know it's harder for some people, um, but scaling it on the hand, I think, is better.
00:23:16.559 --> 00:23:22.720
You get a lot more information to your shoulder, which is a lot of information to your brain, which um I like.
00:23:23.279 --> 00:23:29.839
So um hand placement is gonna be, hand is gonna be directly underneath your shoulder.
00:23:30.160 --> 00:23:33.920
Um I am not as particular where your fingers point.
00:23:34.000 --> 00:23:42.400
Some people are more comfortable pointing towards the wall, some might be more comfortable pointing uh away from them like that.
00:23:42.640 --> 00:23:46.799
Um right now I'm not too picky, I just want you to do a plank.
00:23:46.960 --> 00:23:49.599
So, uh, and we're gonna do the first one modified.
00:23:49.680 --> 00:23:54.640
So you're gonna keep one knee down and you're gonna keep put the other foot straight out.
00:23:54.880 --> 00:24:06.400
So you should be in a nice straight line, and if you really want to make things fun, you can bring that top arm up because then you get some um nice back work as well.
00:24:06.640 --> 00:24:11.759
So you're just going to hold this position, try to be in a nice straight line.
00:24:12.000 --> 00:24:14.079
Again, we're gonna do this by breaths.
00:24:14.160 --> 00:24:19.920
Let's do nice three breaths holding this here from the forearm though.
00:24:20.400 --> 00:24:25.200
Uh you're gonna put your uh forearm down, palm up, palm to the side, I don't really care.
00:24:25.440 --> 00:24:27.440
Elbow's gonna be right underneath your shoulder.
00:24:27.599 --> 00:24:34.640
Again, you're gonna kind of have your knee kind of in line with that shoulder, and then you're gonna bring that other foot straight out.
00:24:34.720 --> 00:24:38.240
So you're gonna be in a nice uh position here.
00:24:38.480 --> 00:24:39.519
Hold that again.
00:24:39.599 --> 00:24:56.480
You can bring that other arm up to get some um nice uh scap work as well, but a lot of stabilizing going on on the right side, and then just some strength work and added uh resistance with the left arm up in the air.
00:24:56.799 --> 00:25:03.680
Aside from the back, where else should someone expect to feel muscle contraction with these side planks?
00:25:05.039 --> 00:25:05.599
Core?
00:25:05.839 --> 00:25:06.240
Core.
00:25:06.480 --> 00:25:06.960
What about that?
00:25:07.279 --> 00:25:07.839
All core.
00:25:08.799 --> 00:25:10.319
What about the bottom hip?
00:25:10.640 --> 00:25:16.000
Bottom hip particularly, um, a lot of people will tend to like sink.
00:25:16.720 --> 00:25:18.720
So you want to keep that hip up.
00:25:19.200 --> 00:25:26.400
So, um, and I think it's easier to see that when you're up in an in a full plank where you're here.
00:25:26.960 --> 00:25:28.319
Full plank would be this.
00:25:28.480 --> 00:25:30.240
So this would be the next progression.
00:25:30.480 --> 00:25:34.240
What you don't want is saggy, you want a nice straight line.
00:25:34.400 --> 00:25:35.599
Again, you can bring that up.
00:25:35.759 --> 00:25:39.920
If you really want to get spicy, you can bring that top leg up, not for long.
00:25:41.119 --> 00:25:45.119
I think for people starting at this beginning, they just thought you were absolutely insane.
00:25:45.519 --> 00:25:49.920
We're like, I'm sorry, how but no, we want to keep that bottom hip lifted too.
00:25:50.000 --> 00:25:53.759
It definitely is easier to see with the full side plank, but the modified, we're still thinking this way.
00:25:54.079 --> 00:25:55.279
Keep the keep that hip up, yep.
00:25:55.519 --> 00:25:55.839
Great.
00:25:56.160 --> 00:25:59.440
So what does this do for me in particular?
00:25:59.759 --> 00:26:14.400
This is another full body kind of exercise because you have the back, you have the shoulder working a lot to stabilize, then you get full core because, like you said, you want to get that hip working, keep your stable, nice straight line.
00:26:14.559 --> 00:26:19.759
Um, so there's glutes, there are hips, it's abs, it's it's full back.
00:26:19.920 --> 00:26:22.160
Kickstand, good morning.
00:26:22.319 --> 00:26:28.799
Uh, once again, one foot's gonna be in front of the other, you're gonna push your butt back and you're gonna hold that.
00:26:28.960 --> 00:26:31.759
So this one you're gonna hold for quite a bit longer.
00:26:32.000 --> 00:26:35.039
We're gonna go for like five to ten breaths.
00:26:35.279 --> 00:26:38.160
You really want to start feeling that glute working.
00:26:38.400 --> 00:26:46.559
Um if you have a friend, you can have them take a band and pull your knee and have that as part of it.
00:26:46.640 --> 00:26:48.079
We can go over that later.
00:26:48.240 --> 00:26:50.720
Um, but you're just gonna stay in this position.
00:26:50.960 --> 00:26:58.559
I don't want you leaning down, you need to keep that nice strong position in the glute, and then you're gonna come back up.
00:26:58.720 --> 00:27:01.039
So these are gonna be longer reps.
00:27:01.200 --> 00:27:06.079
This is gonna take a little bit more time, but you're gonna feel a lot of work in that glute.
00:27:06.240 --> 00:27:08.640
So we're gonna talk about a hinge right now.
00:27:08.799 --> 00:27:10.640
Um, I have a PVC pipe.
00:27:10.799 --> 00:27:12.240
If you have a broom, that works.
00:27:12.559 --> 00:27:13.039
Swiffer.
00:27:13.920 --> 00:27:17.200
Yeah, all of those work.
00:27:17.440 --> 00:27:27.759
But what I want you to do is I want you to put the stick, basically the back of your head, in between your shoulder blades and right at your butt crack.
00:27:28.000 --> 00:27:32.480
And I'm gonna do this first with my feet parallel to each other.
00:27:32.799 --> 00:27:41.599
And a hinge just means that my butt's gonna come back, my knees stay over my feet, and all this stays connected to the bar.
00:27:42.079 --> 00:27:44.319
So it's one movement.
00:27:44.559 --> 00:27:54.000
You don't see that happening, you don't see the bar popping off my back or me hunching over, all of it stays in one plane.
00:27:55.200 --> 00:27:56.799
So that's all connected.
00:27:57.039 --> 00:28:02.319
So what we're gonna do, same thing, we're now actually gonna stagger that.
00:28:02.640 --> 00:28:09.200
So you can see when I come forward, all that stays connected.
00:28:09.359 --> 00:28:10.799
I'll show you again from here.
00:28:10.960 --> 00:28:12.319
All that stays connected.
00:28:12.400 --> 00:28:16.640
So I'm just bringing one foot back again, that keeps me balanced.
00:28:16.960 --> 00:28:19.519
Most of my weight is on my front leg.
00:28:19.680 --> 00:28:27.200
I'm gonna push my butt backwards, my knee stays over my foot, and I come back up.
00:28:27.440 --> 00:28:34.720
So I'm really using right now, my right side glute is getting weighted, and I'm gonna use that to come back up.
00:28:34.880 --> 00:28:36.960
So the next thing we're gonna do is an incline push-up.
00:28:37.200 --> 00:28:44.160
You can do it on a wall, you can do it on the bench, you can do it on a chair, you can do it on a table, countertop, whatever you want.
00:28:44.400 --> 00:28:46.559
Um, just not on the floor.
00:28:46.720 --> 00:28:50.480
Um, and a push-up is gonna be an athletic position.
00:28:50.640 --> 00:28:53.359
So it's not elbows out to the side.
00:28:53.519 --> 00:28:56.240
It's think about like a chest pass in basketball.
00:28:56.400 --> 00:28:57.680
It's here to here.
00:28:58.319 --> 00:29:05.759
This is the motion because nothing athletic we do is out here, right?
00:29:06.079 --> 00:29:08.960
So we w this is this movement.
00:29:09.039 --> 00:29:11.519
So you want to try to keep your hands closer together.
00:29:11.680 --> 00:29:20.880
So I'm gonna come here, my hands are gonna be underneath my shoulders, and if this is all you can do, that's great.
00:29:20.960 --> 00:29:24.880
But we're gonna hold this as like a plank, okay, and isometric.
00:29:25.359 --> 00:29:29.759
Again, hold that for a breath if that's easy, two breaths.
00:29:30.400 --> 00:29:41.119
And then what you're gonna do is you're gonna come all the way down, and you're gonna hold that position for a breath, and then you're gonna come back up.
00:29:41.359 --> 00:29:46.400
If that's too hard, I'd have you do it, go to the kitchen counter, you could do it against the wall.
00:29:46.799 --> 00:29:56.640
The other thing I would have you do, if you can come here and hold that, but you can't push up, which is fine, drop to your knees, and you're just gonna come back up.
00:29:56.880 --> 00:30:01.599
Because you gain a lot of strength just doing that eccentric part and the eccentric hold.
00:30:01.680 --> 00:30:06.160
So you're just gonna come down, hold that here, breath.
00:30:07.759 --> 00:30:08.319
Come down.
00:30:08.640 --> 00:30:12.960
So lowering phase, and then use the legs to help come back or however you need to come back up.
00:30:13.200 --> 00:30:13.680
Absolutely.
00:30:13.839 --> 00:30:19.119
Okay, but as you do this, you build the strength to actually push yourself back up.
00:30:19.359 --> 00:30:19.680
Okay.
00:30:20.000 --> 00:30:22.960
So um, I actually really like this.
00:30:23.039 --> 00:30:26.960
Is also called a negative great way to build strength.
00:30:27.680 --> 00:30:30.960
So, first movement is gonna be a split squat.
00:30:31.200 --> 00:30:43.599
Um, and I like doing uh single-sided things, one, because it works on individual sides and we tend to have imbalances, two, it exposes those imbalances and it doesn't let you cheat.
00:30:43.839 --> 00:30:48.960
So uh we're gonna do a split squat, and what these are gonna be isometrics.
00:30:49.119 --> 00:30:55.440
So, what we're gonna do is you're gonna get into as wide a stance as you can get.
00:30:55.599 --> 00:30:57.920
If you're close, it actually makes it harder.
00:30:58.079 --> 00:31:01.119
So we really kind of want to be pretty wide.
00:31:01.440 --> 00:31:03.200
And then what about like side to side?
00:31:03.359 --> 00:31:05.119
Like, are your feet narrow right now?
00:31:05.200 --> 00:31:06.480
Are they like hip distance?
00:31:06.960 --> 00:31:12.720
They are probably about a foot width apart, like my foot's width apart.
00:31:12.960 --> 00:31:13.200
Got it.
00:31:13.440 --> 00:31:20.000
Um, you don't want to be straight back behind each other, but you also don't want to be super wide.
00:31:20.240 --> 00:31:24.640
Um you want to probably about shoulder width apart, really.
00:31:24.960 --> 00:31:33.200
Um and what you're gonna do is you're gonna drop your back knee straight down towards the floor.
00:31:33.519 --> 00:31:35.599
I don't want you to touch the floor.
00:31:35.839 --> 00:31:38.480
You're gonna hold that as long as you can.
00:31:38.720 --> 00:31:40.640
That looks remarkably hard.
00:31:42.240 --> 00:31:43.359
Depends on where you are.
00:31:43.599 --> 00:31:45.119
How long are you gonna stay there?
00:31:45.359 --> 00:31:48.160
I'm gonna hold that honestly as long as I can.
00:31:48.319 --> 00:31:49.920
Okay, and I can still get up.
00:31:50.319 --> 00:31:52.640
So if you can't get up, you held it too long.
00:31:52.880 --> 00:31:53.200
Okay.
00:31:53.440 --> 00:31:53.759
Okay.
00:31:54.079 --> 00:32:02.960
So if you're just beginning and you're just coming off the couch and having been all that active, you're gonna hold try to hold it for a breath.
00:32:03.119 --> 00:32:04.400
Okay, come back up.
00:32:04.559 --> 00:32:04.799
Okay.
00:32:05.039 --> 00:32:07.440
One breath is easy, hold it for two.
00:32:07.680 --> 00:32:08.000
Okay.
00:32:08.400 --> 00:32:12.640
Um, I tend to stop counting because people hold their breath.
00:32:12.799 --> 00:32:13.119
Yeah.
00:32:13.359 --> 00:32:16.559
So I have people breathe through your exercises.
00:32:17.200 --> 00:32:20.000
Um, so I I I do most things by breath.
00:32:20.079 --> 00:32:23.279
So we're gonna come down, hold that for one breath.
00:32:25.359 --> 00:32:28.160
A nice breath, and then come back up.
00:32:28.480 --> 00:32:29.599
I knew I loved you.
00:32:29.680 --> 00:32:31.200
I do the same thing with people.
00:32:31.440 --> 00:32:32.160
No one breathes.
00:32:32.480 --> 00:32:33.119
No one breathes.
00:32:33.279 --> 00:32:33.920
Or they rush.
00:32:34.079 --> 00:32:34.640
Or they rush.
00:32:34.799 --> 00:32:39.279
And if you tell somebody to do it for 10 seconds, it's the fastest 10 seconds they've ever counted in our life.
00:32:39.759 --> 00:32:44.319
So um, we're gonna try to make it as accessible as we can.
00:32:44.559 --> 00:32:46.640
Now that was all the way down.
00:32:46.799 --> 00:32:47.119
Okay.
00:32:47.359 --> 00:32:49.599
If you can't get all the way down, no problem.
00:32:49.759 --> 00:32:53.519
We're just gonna come down about halfway, and you're gonna hold that there.
00:32:53.680 --> 00:32:54.319
Same thing.
00:32:54.559 --> 00:32:58.640
Big breath and come back up.
00:32:58.960 --> 00:33:06.480
And I want you when you come back up, think about pushing through that front foot heel and not trying to push off the back.
00:33:06.640 --> 00:33:06.880
Okay.
00:33:07.039 --> 00:33:13.119
So you're gonna come down, we're holding, you're gonna push through the front leg to get you back up.
00:33:13.359 --> 00:33:15.039
The front legs really are working leg.
00:33:15.440 --> 00:33:15.920
Correct.
00:33:16.079 --> 00:33:16.400
Okay.
00:33:16.640 --> 00:33:24.079
Even though it might feel like the back one's shaking, particularly when you're holding it, it's the front one that's doing the work when you're coming back up for sure.
00:33:24.400 --> 00:33:24.960
Got it.
00:33:25.440 --> 00:33:37.839
Um so you can kind of play with all of those different, we're just holding it, so you can do as many or as few as you want in different positions from all those different levels.
00:33:38.079 --> 00:33:39.440
Okay, kind of scale it.
00:33:39.759 --> 00:33:40.400
Yeah.
00:33:40.640 --> 00:34:04.160
Um, and even if you want to do this as a you can do it as like a full range, but you're gonna like start pretty high up, hold that as a breath, drop down, hold that as a breath, drop down, hold that as a breath, keep going down, and then come back up.
00:34:04.400 --> 00:34:08.000
So this is just gonna be like a general movement.
00:34:08.320 --> 00:34:19.760
So um you're I like using a target usually, um especially if you can't get all the way down to the floor, having something to aim for is super helpful.
00:34:20.000 --> 00:34:28.239
So um again, you're gonna have one foot in front of the block, the other foot behind it, um, and you want that knee to come down to touch it.
00:34:28.320 --> 00:34:30.880
So you want that kind of straight underneath your hip.
00:34:31.119 --> 00:34:42.239
Um, and again, what you're gonna do, you're gonna drop that back knee straight down, touch the block, push through that front foot, come back up.
00:34:43.039 --> 00:34:47.599
Um, and this you can do more for reps.
00:34:48.320 --> 00:35:00.079
Um again, we've now scaled up, so doing a set of 10 to 12 to 15 should be easier to do.
00:35:00.239 --> 00:35:01.760
Where would I start with waiting?
00:35:01.920 --> 00:35:06.320
I want six good reps without your form failing.
00:35:06.400 --> 00:35:13.760
And that's the other thing is that when you feel your form is failing, like you can't do anything, that's a hard stop because that's when we get hurt.
00:35:13.920 --> 00:35:17.440
There's no need to push through bad reps, that's when we get hurt.
00:35:17.679 --> 00:35:26.320
Um, so I want a minimum of six good reps before you add weight.
00:35:26.559 --> 00:35:27.519
Before you add weight.
00:35:27.840 --> 00:35:34.880
Would you just show us with a set of weights and what it would look like when you're weighing it, just for somebody who maybe is completely new to them?
00:35:35.039 --> 00:35:39.039
And if you didn't have, don't have these at home, like what do you recommend people use at home?
00:35:39.360 --> 00:35:44.000
For starters, any kind of weight is usually a can of soup, because those are a pound each.
00:35:44.239 --> 00:35:44.719
Sure.
00:35:44.880 --> 00:35:50.079
Um, and then you can kind of scale from there because now you know what a pound feels like.
00:35:50.639 --> 00:35:53.679
You can go to like a gallon of milk or a gallon of water.
00:35:53.760 --> 00:35:55.519
I don't know how many people drink milk anymore.
00:35:55.679 --> 00:35:55.840
Right.
00:35:56.000 --> 00:35:58.079
Um that's about like eight pounds, yeah.
00:35:58.320 --> 00:35:59.760
Uh between five and eight, I think.
00:35:59.840 --> 00:35:59.920
Okay.
00:36:00.159 --> 00:36:00.960
Somewhere around there.
00:36:01.119 --> 00:36:04.000
So you can start kind of finding things around the house.
00:36:04.239 --> 00:36:06.639
If you only have one thing, great.
00:36:08.000 --> 00:36:08.639
Hold it.
00:36:08.960 --> 00:36:10.079
Sure, hold it in front of you.
00:36:10.320 --> 00:36:11.199
Hold it in front of you.
00:36:11.360 --> 00:36:14.159
It doesn't need to you don't need to have it at your sides.
00:36:14.400 --> 00:36:18.639
It just changes your balance a little bit.
00:36:19.360 --> 00:36:26.400
But um I'm more concerned that you're adding the weight, not how much of the weight at first.
00:36:26.800 --> 00:36:27.440
Adding some load.
00:36:27.599 --> 00:36:28.159
Adding load.
00:36:28.480 --> 00:36:28.639
Okay.
00:36:28.880 --> 00:36:30.159
So would you show us, please?
00:36:30.400 --> 00:36:30.639
Sure.
00:36:30.800 --> 00:36:32.800
So these are some kettlebells.
00:36:32.880 --> 00:36:35.679
I like kettlebells for everything I do.
00:36:35.840 --> 00:36:37.840
Um, but they're easy to hold on to.
00:36:38.159 --> 00:36:43.679
So um, so again, you can hold them at your side, and again, you're gonna get in that same position.
00:36:43.840 --> 00:36:48.639
One foot in front of the block, one behind, you're gonna come down, touch, push up.
00:36:48.960 --> 00:36:51.519
If you want, you can change it up.
00:36:51.760 --> 00:36:54.559
You can do it, hold it at your shoulders.
00:36:54.960 --> 00:36:56.000
Same thing.
00:36:56.320 --> 00:36:58.159
Come down, come up.
00:36:58.719 --> 00:37:02.559
If you really want to make it spicy, you can go overhead.
00:37:05.119 --> 00:37:06.400
That is spicy.
00:37:07.679 --> 00:37:16.400
Again, but again, if you don't have two things, if you have something that's slightly heavier, you can hold it here and just keep it nice and close to you.
00:37:16.639 --> 00:37:19.599
If you want to make it harder, hold it further away from you.
00:37:19.840 --> 00:37:22.480
Let's talk about this little workout that we just went through.
00:37:22.559 --> 00:37:26.159
And please tell me who this would be the most appropriate for.
00:37:26.480 --> 00:37:29.679
This is like just starting out.
00:37:29.840 --> 00:37:30.000
Okay.
00:37:30.239 --> 00:37:33.199
We are we haven't really done much before.
00:37:33.679 --> 00:37:53.599
This is also um for people who are highly symptomatic as well, because um, like we talked about, um, the muscoskeletal syndrome of menopause and perimenopause, a lot of people do have a lot of joint pain, a lot of muscle pain, so they can't do a lot of the activities that they're used to doing.
00:37:53.760 --> 00:37:59.519
So being able to do isometrics and like small movement workouts are much better for them.
00:37:59.760 --> 00:38:14.079
Um, also, people who've lost some collagen and some elasticity and things like that, starting to build that back up so we can move into um more dynamic type workouts, but we need to start, we need to start at the basics.
00:38:14.239 --> 00:38:19.199
You can't just jump in and go straight in, you end up tearing things, and we don't want that.
00:38:19.599 --> 00:38:20.880
No, injury prevention.
00:38:21.039 --> 00:38:24.559
Yeah, we're here to yeah, prevent you from injuries, not increase them.
00:38:25.039 --> 00:38:27.679
And when do you tell people about starting something?
00:38:27.760 --> 00:38:28.880
Like, what are your recommendations?
00:38:29.039 --> 00:38:32.000
Would you say like something's better than nothing?
00:38:32.320 --> 00:38:35.280
Kind of where do you start with people in terms of like a rep scheme?
00:38:35.599 --> 00:38:37.760
Yeah, like how often, those types of things.
00:38:38.000 --> 00:38:48.559
So for this, I'd probably say every other day to start, just to give yourself some recovery time in between because recovery is a huge part as well.
00:38:48.800 --> 00:38:54.559
Um, sleep also being part of recovery, which we haven't talked about, but we all know is very important.
00:38:54.719 --> 00:38:56.239
That's a whole another day.
00:38:56.559 --> 00:39:11.360
But um making sure you get some recovery in, and um there may be a little bit of soreness, especially since you haven't used some of these muscles before, that's totally normal, but we just don't want pain.
00:39:11.840 --> 00:39:25.840
So um going in, I think every other day is pretty reasonable, and as that feels good, you can add in another day here and there and do you know, try to build up the four to five days a week.
00:39:26.320 --> 00:39:29.119
And then once that's easy, then you can move move on.
00:39:29.360 --> 00:39:31.360
We can move on to our next dynamic workout.
00:39:31.599 --> 00:39:31.840
Yeah.
00:39:32.559 --> 00:39:37.199
So if you don't know, Bath is gonna come back and we're gonna make this into a series.
00:39:37.280 --> 00:39:47.039
So we're gonna have a few different, you know, different ones of these different podcasts over the next year where we're gonna take this and we're gonna progress it for you.
00:39:47.119 --> 00:39:50.880
So keep a lookout for that because we're gonna do this as a progressive series.
00:39:51.039 --> 00:39:56.079
So if you felt like this is below where you're starting, don't worry, we're gonna come back to it.
00:39:56.239 --> 00:39:56.719
We gotcha.
00:39:57.119 --> 00:39:59.199
Doc is showing you how to stretch.
00:39:59.519 --> 00:40:01.199
He really needs to be involved right now.
00:40:01.360 --> 00:40:03.199
So, you know, just forgive him.
00:40:03.519 --> 00:40:04.320
Little snooter.
00:40:04.400 --> 00:40:04.559
Right.
00:40:04.639 --> 00:40:06.079
Can you hop down so we can chat?
00:40:06.239 --> 00:40:07.119
Thank you.
00:40:07.440 --> 00:40:23.519
Um, but also like just know that like you can start anywhere at any time, and I think it's important that to know and kind of circle back to what we talked about before is that starting earlier in your life before you have these hormonal fluctuations helps, sure.
00:40:23.760 --> 00:40:24.880
But then, right?
00:40:25.199 --> 00:40:27.280
But where you're at is where you're at, so let's go.
00:40:27.440 --> 00:40:28.639
Yeah, any age, right?
00:40:28.880 --> 00:40:29.519
Any age.
00:40:29.840 --> 00:40:34.239
So you are being a menace right now.
00:40:34.480 --> 00:40:35.840
Can you just sit and lay down for a minute?
00:40:36.000 --> 00:40:37.599
Because we just need to finish this out.
00:40:38.079 --> 00:40:43.519
When you are starting a program like this, how often would you tell people to do it?
00:40:43.679 --> 00:40:44.639
How many reps?
00:40:44.719 --> 00:40:46.719
Like, what is your what's your general recommendation?
00:40:46.960 --> 00:41:00.639
Yeah, so for something like this, particularly if you've just you're just starting out, um, I would say every other day, and let's do like three days a week starting, um, just to kind of get the feel for it.
00:41:00.800 --> 00:41:09.280
And then you'll also you might have some muscle soreness, which is totally normal for not using muscles that you haven't used before, but we just don't want pain.
00:41:09.360 --> 00:41:14.559
So if there's anything sharp when you go to the next one, that's a problem.
00:41:14.960 --> 00:41:21.039
So um knowing the difference between soreness and like sharp shooting pains is important.
00:41:21.599 --> 00:41:27.760
Um, and then once three feels pretty good, and you want to add an extra day in, great.
00:41:27.840 --> 00:41:30.320
Let's try to go five days a week, awesome.
00:41:31.199 --> 00:41:47.920
And then as far as rep schemes, again, um I like for pure strength, and when they're talking about like heavy things, between six and eight reps is a pretty good rep scheme.
00:41:48.079 --> 00:41:54.960
Um, if that's easy, then we can start adding weight when when when eight is easy.
00:41:55.119 --> 00:42:04.719
Um, for some of this, I'd probably say actually we're gonna work between the eight and ten rep scheme to start building that base.
00:42:05.199 --> 00:42:05.440
Okay.
00:42:06.000 --> 00:42:11.920
Um, and then once we get to more dynamic things, we'll probably drop the rep scheme down a little bit.
00:42:12.159 --> 00:42:13.760
Make it a little harder, make it a little harder.
00:42:13.920 --> 00:42:14.559
Okay, yeah.
00:42:14.719 --> 00:42:17.119
But again, form is the most important thing.
00:42:17.440 --> 00:42:21.360
So if your form's starting to break down, then you stop.
00:42:21.599 --> 00:42:23.199
Perfect, perfectly said.
00:42:23.519 --> 00:42:33.119
So I do want to announce here that this is we know this is a really kind of basic for those are basic positions and basically kind of coming out of being in a sedentary state.
00:42:33.360 --> 00:42:37.920
So Beth is gonna be coming back, and we're gonna be making this into a little podcast series.
00:42:38.079 --> 00:42:41.199
So if you do this and it feels really easy, just keep a lookout.
00:42:41.280 --> 00:42:45.519
So we're gonna do a couple more building blocks over the course of the next year.
00:42:45.679 --> 00:42:49.199
And if you've been doing this, you're like, oh, this feels like me, this is where I am.
00:42:49.360 --> 00:42:51.519
Just realize we're gonna advance you over the next year.
00:42:51.760 --> 00:42:53.039
So keep a lookout.
00:42:53.280 --> 00:42:57.199
Now, I'd like to circle back really quick to when in life.
00:42:57.360 --> 00:43:01.360
We talked briefly about how starting earlier is key.
00:43:01.519 --> 00:43:01.760
Sure.
00:43:01.920 --> 00:43:08.559
But what if you are already in the point where you have osteopenia, osteoporosis, if you're postmenopausal?
00:43:08.639 --> 00:43:10.960
Is there any time that you can't start?
00:43:11.360 --> 00:43:13.840
No, I think there's always a time to start.
00:43:14.079 --> 00:43:23.360
Um, there's been studies that shown increase of bone mass, increase of muscle mass when you know in elderly and people with all those issues.
00:43:23.679 --> 00:43:30.960
So um it's been shown that we can make improvements, and if there's ways to make improvements, there's always a reason to start.
00:43:31.199 --> 00:43:31.599
Perfect.
00:43:31.760 --> 00:43:32.239
I love that.
00:43:32.320 --> 00:43:32.639
Yeah.
00:43:32.800 --> 00:43:34.079
Well, thank you for being here.
00:43:34.320 --> 00:43:34.880
Thank you for having me.
00:43:34.960 --> 00:43:35.440
This is awesome.
00:43:35.679 --> 00:43:36.800
I've been really enjoyed.
00:43:36.960 --> 00:43:38.480
This is so much fun working with you.
00:43:38.559 --> 00:43:41.360
And I didn't really get to work out, but you know, that's okay.
00:43:41.440 --> 00:43:45.679
I'll next time, next time, next time we will have a third camera person.
00:43:46.559 --> 00:43:48.079
It's always a one woman show.
00:43:48.880 --> 00:43:52.880
And so thank you again for being here for another week of menopause on scripted.
00:43:53.440 --> 00:43:57.920
And please like, follow, subscribe to all of our platforms.
00:43:58.159 --> 00:44:07.280
If you've been listening to this podcast, Podcast, just realize you can actually watch the exercises on YouTube, so it's a great place to watch the whole thing.
00:44:07.679 --> 00:44:13.039
Share with your friends, share with your loved ones, and just realize that there's always a starting point.
00:44:13.280 --> 00:44:15.119
So thank you again for being here.
00:44:15.360 --> 00:44:15.760
Absolutely.
00:44:15.840 --> 00:44:16.159
Thanks.
00:44:16.400 --> 00:44:18.880
Can I ask you just one final thing?
00:44:19.199 --> 00:44:23.840
Do you have just a final going out thought for our audience that you'd like them to hear?
00:44:27.119 --> 00:44:32.320
Yeah, I think I think kind of like what I said, like if if there's a way to get worse, there's a way to get better.
00:44:32.480 --> 00:44:34.400
So there's it's kind of a choice.
00:44:34.639 --> 00:44:34.960
Sure.
00:44:35.039 --> 00:44:35.280
Yeah.
00:44:35.519 --> 00:44:36.559
There's always hope.
00:44:36.800 --> 00:44:37.519
Always hope.
00:44:37.760 --> 00:44:38.960
And yeah, it's a choice.
00:44:39.199 --> 00:44:39.920
It's a choice.
00:44:40.079 --> 00:44:40.400
Yeah.
00:44:40.559 --> 00:44:41.679
Well, thank you for that.
00:44:41.760 --> 00:44:44.559
And thank you guys for being here for another week.
00:44:46.239 --> 00:44:48.239
Now I have to end with the boring stuff.
00:44:48.400 --> 00:44:51.519
While I am a doctor, I am not your doctor.
00:44:52.079 --> 00:44:56.719
This podcast is for entertainment and educational purposes only.
00:44:57.039 --> 00:45:04.719
If something in today's episode resonated with you, please bring this to your own healthcare team and self advocate.
00:45:04.880 --> 00:45:06.559
You always are promoting that.
00:45:06.800 --> 00:45:14.880
I cannot wait for you to join me on next week's episode of Menopause Unscripted for another hot topic.