What are the top fitness myths that keep you from hitting your fitness goals, whether you're a man or a woman or a child? I don't know. We're probably not going to talk about children. But who knows where we're going to go?
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All right. Well, I'm Shelby. I've got the website fitasmombear.com. I'm a certified strength coach in real life and a super awkward person.
I'm a so true. I'm a mom of three girls. So with that comes basically all the chaos you can imagine. They join me in the gym every day.
And basically, my whole goal is to get moms working out and just make the healthy life aspect practical for chaotic lifestyles, which is all of us. Let's be honest. Yes, to a certain extent, that's always true. People love to pretend that they aren't that chaotic.
I love when people say, oh, I'm going to sign up for this workout program. It's a six day a week program. I go, good luck. I hope you make it to day three.
And some people have that life, not being able to know. So now FYI, if you are not a woman or a mom, this is still going to be applicable because we're going to talk about some myths that affect everybody. And do you want to jump in with your favorite first one? That's kind of a high pressure thing, because I don't know if you've organized these into a top however many.
I don't think I've organized them. One of my favorite things to talk about though is women and weightlifting and just weightlifting in general. I train at home. So for anyone who does follow me or if you haven't, I have really, really well set up home gym.
And I am very anti-going to the gym because let's be honest, who has time to go travel? I don't care, no, so there's mentors guys to go travel to the gym multiple times a week. So go ahead. Hold on, let me pause on that one.
I'm so lazy that if I didn't have my home gym in a place where I have to walk by it every day, I wouldn't use it. It's they do. It literally saves your goals being able to hit up your workout in your pajamas, whatever you're wearing. Don't change.
It just takes time. Hold on, hold on, hold on. Who wears pajamas? Okay, but I should have a lot of videos.
It's otherwise just inappropriate. Yeah, there's no such thing as TMI in my world. So, but just like, I mean, literally like when we're watching TV and I see people in pajamas like, what year is this? Who does that?
It's very confusing to me. So all right, so myth number one is that you need to go to the gym. So what are the essentials for a good home gym? So full disclosure, I'm 100% spoiled.
I trained out of the house for 10 years. So I do have a full set up down there, which includes, you know, a squat rack and gymnastics, ringsum, punching bag and all the fancy things you can have. What I recommend is honestly just a set of resistance bands and some dumbbells. You can get some wicked workouts with just those things.
You don't need to be fancy. Actually, the better because let's be honest, if you have a million choices, you're going to freeze and run away. So keep it simple. Have a set of dumbbells.
Work your way up and wait there and call it a day. Bench, no bench. Optional. I mean, a coffee table works, right?
Like the floor works. You don't need to have an actual bench if you want one and you want to say that it's crucial. Well, the good news is, there are lots of people who bought workout gear that turned into coat racks. And so if you get on Craigslist, you can often find something cheap or free somebody trying to get rid of something.
So, you know, optional bench, some dumbbells. And now I'm a geek this way. I went for adjustable dumbbells. I got power blocks.
How do you like them? Because the adjustments always make my eye twitch a little bit. I got a newspaper. We are.
Well, exactly. I want to be able to adjust real quickly. But so back in the days when newspapers had classified ads, somebody was advertising these power blocks for like a third of the normal price. And I call and I said, no, I'd love to get them.
Is that the best price you can do? He goes, well, I'm selling these for a friend. I said, well, can you ask your friend? He goes, he's dead.
All right. I'll give you all the money. Just to take the money. Thanks.
I think my one of the oldest pieces in my gym are these like ganels steel 12 pound dumbbells that I've carried around since I was a teenager that I think I found in a friend's basement. And still have them. They still work. It's awesome.
Yeah. And you know, it's well, I'm going to prompt you for myth because it's a good time. It resists the bands and dumbbells. It sounds like and I'm going to put words in your mouth.
It sounds like one myth that you may agree with is you need to go heavy. You need to have heavy weights. I don't agree with it. I prefer heavy weights.
Personally. That's why I was going for the. I think you need progressive overload. But I think that can be done in a variety of ways.
So I wouldn't say that you absolutely have to push. You don't need to deadlift your body. It feels super cool to do it. But it's not a requirement in terms of boosting your strength, getting lean, looking good, feeling good.
You just need to gradually progress your workout. So that can be done using pauses using more reps using higher volume using tempos like a lot of different ways. You don't have to lift super heavy. It's just way more fun.
Well, I agree. Sadly, I have a spine problem. So I'm not supposed to. And I really miss doing heavy deadlift heavy squats, especially as a sprinter.
When I was getting injured a whole lot, there was a coach who said to me how much did he deadlift. And at the time I never really done it. So I just went and grabbed some weights. I went well, I said 250.
He goes, what do you weigh? I said about 150. I found that once you get over about double your body weight, that's when a lot of injuries go away. And it was true.
Once I got over double my body weight, a lot of things went away. Then the first time I pulled 400, which was a big psychological barrier, I had two thoughts right in a row. And I'm glad they happened right in a row. The first was, wow, now I gotta go for 500.
And the second was, hey, you're a moron. It's hard though. You feel really, really cool doing it. I always laugh because I love chin-ups and pull-ups.
My first chin-up took me a year because I did it. I learned everything the wrong way. But once you nail that first chin up down, all you want is more and more and more because it feels really awesome. Strong is fun.
I agree. I agree. Okay. Well, then I inserted a myth for you that is not a full myth.
So do you have another one you want to toss out? Let's see. Another myth we covered that you don't have to go to a gym because home is better, but you don't need to lift heavy weights, but you don't need shoes. Oh, I'm game.
Right off your alley for that one. I know. It's kind of a funny story. It's kind of a funny story how I even came to be on this podcast.
I've been training without shoes for eight years. My daughter's eight, my oldest. And I've never in my life called myself a barefoot trainer. I have a decent Twitter calling.
We have a great fam on there. And when the call out for your podcast came on, a bunch of people sent to my waist and you have to go on this podcast. And I was like, well, I'm not a barefoot trainer. They said you train barefoot every day.
And I was like, yeah, I do. And I know. But the reason I started doing it wasn't to quote-unquote see the benefits of training. I actually just started doing it because I was really lazy when I was pregnant with my first and I didn't want to put my shoes on all the time in my own house, in my home gym.
So I stopped and all these awesome things happened. So now I am pro-training barefoot. I just didn't realize that I was a barefoot trainer. Well, and another good reason I have a home gym because most gyms, I get mad at you if you try to walk in and say, I'm barefoot.
And I've had this conversation. I've had people report this conversation. They go, well, what's the problem? They go, well, you know, what if you drop something in your foot?
It's like, if I'm wearing a sneaker with a fraction of a millimeter of mesh over my toe, what's the difference? And of course, logic is not something that goes over very well with people. No. And that, like, that's the thing, the runners that I would wear were so low cushioned, low everything.
Nothing is protecting your foot anyway. Also, just pay attention to what you're doing. I can't count. I don't know.
And the last time I randomly dropped a weight near my foot. Why does that thing? Yeah. I feel like when I talk about going around in the world, bear, they go, what if you step in dog poop?
I go, went to the last time you stepped in dog poop, they go, I don't know, 20 years ago, it's like, well, why are you gonna start now? And besides, they go, which is easier to clean dog poop out of the nubby things in your shoes or your foot. And I got to be a lesson learned, you wouldn't do it again for another 20 years. So when people come and find you and they see that you're training barefoot, I imagine that they have some interesting responses.
Talk about how you talk to them when you when they ask you what's going on or they complain that they don't think that's a good idea. Well, the complainers just get blocked because I don't have the mental energy. Like, I can't, I'm not getting into online debates. You don't like how I train, don't watch training.
I don't, I don't, I can't. When people are genuinely curious, ask me how I got started. Again, it was because I was pregnant and then you must find them. I really just didn't want to put on shoes and tie my laces up.
That's what it came down to. But when I started training barefoot, what I noticed was I had to lower my weight on a lot of things all of a sudden, my structure was different. So for squatting, my shoes were always heel elevated, right? So all of a sudden, that shifts the muscle groups that you use.
So I definitely, I had to lower, which worked for me at the time. And then what I noticed was that things like my ankle mobility and my hip mobility and all these things improved by not wearing shoes. So now it feels super awkward if I do have to wear shoes to train when I'm on vacation, sometimes if you're in hotel gyms and whatnot. And I find that because of the, because of the increase mobility, other things happen.
So you get stronger, which is fantastic. We have Leso Back Pain because you have a good support system at your base, those kinds of things that sometimes you just overlook because you really want to lift heavy and yes, I could probably lift a little heavier if I threw some shoes on first, a couple of exercises, but not overly. And I, I find I don't realize engaged with my muscles when I do have shoes on now and they just feel really awkward to me to do stuff. I mean, I'm so used to it, not to mention, sorry, this is a big rant of mine because I realized that last time I had to wear shoes on vacation, it was doing things like lunges and finally normally now I'm so used to my foot stabilizing me and my toes being able to grip at all of those things, having to do that stuff in shoes throws me right off my game.
So you were missing like a lot of engagement wearing shoes. We're actually starting to do some testing showing how just a typical normal cushion shoe mess with stability because when you hit the ground, just that foam kind of, you know, I'm just thinking of best analogy that popped to my head just now is imagine, you know, punching jello, just wah, wah, wah, same thing happens in your shoe, just a little faster, you know, doesn't wobble back and forth as much compared to either barefoot or shoes like ours where it just doesn't happen like that. And I have a video clip that I keep handy to guy from Adidas. He's asked, you know, hey, what's energy return?
Because all you should come up, he's talking about energy return. And the quote is, well, energy return is kind of a lie. There's really just energy loss. It's like, oh man, I can't believe he said that out loud.
That was his outside voice. And they let him keep his job somehow. I thought that was brilliant. And bear, no, bear.
Yeah, I don't think I could go back to the other shoes now. Well, FYI, I'm going to get you something for when you are on vacation that will, you know, give you that same feeling. So, I mean, we'll have fun. I know a guy who knows a guy who knows where they parked the truck around here.
He's constantly, you know, taking things. I can only find that guy someday. So we have another myth. I'm going to prompt you for this one because it was in our brief conversation before we started this.
So I know what number we're up to, but let's talk about finding the perfect workout. There isn't one. I know everyone wants that answer of do this and you get this automatically, no questions asked. But the truth is, there just isn't a perfect system.
The only perfect system is the one that you're going to do consistently. So I love lifting anyways, it's my jam. I'm now a runner which is just a whole other hilarious story of learning that. I'm putting a bookmark there, so we'll come back to that one.
But that doesn't mean that the way I train is the perfect way for you to train because if you're only going to follow something half the time, the results are going to suck. So there's no perfect system. And that's not even taking into account people's previous training experience and injuries and all of those fun things. It's more just from a consistency point.
You need to be consistent to see results. So not everyone's going to have the same workout because a five-day split that works for me isn't going to work for the brand new mom who's never lifted. But it just, it doesn't make sense to train the exact same way as someone else. And again, not even taking into like five mechanics and how your body moves.
And the fact that all of those things can be different as well. So the perfect workout is the one you follow. So given that humans love to have paint by numbers things instead, how do you work with someone to help them find something that they're going to be challenged enough to be beneficial and enjoyable enough to have consistency? The bit of trial and error, which again, I respond to people hate.
I really sorry. But I do find if you spend the time making the mistakes and trying different things, it sets you up for the long term. I think everyone should try strength training and sun form. That is my personal opinion because it's the easiest way to get progressive overload, which is going to set you up for strength down the road.
So I always have people start with that, whether your choice of equipment is dumbbells or kettlebells or bands. What do you prefer? Okay, start with something that you like. What drives me a little bit of onkers is right now in our world, we're very much, you have to do all these hit workouts to see any kind of results.
Like, I know women are bombarded with them. Just do this hit workout. But the truth is I personally hate hit workouts. I can't say them.
I don't like the breathless death feeling. I'd rather lift super happy. So again, it comes back to, there's not the perfect workout or hit workouts back to sure if you will actually do them. But if you hate them after a month, you're going to start skipping them.
You're not going to do them. So try a couple of different styles, figure out one you like and just stick with it for a bit. The people who don't know, it is a high intensity training. There's lots of ways of doing it.
There's ways of people talk about just on the aerobic side. I have a big peep about it as well because people say things like, well, sprint for 30 seconds, rest for 30 seconds and just do that eight times. To which I say, if you can do that more than twice, you're not sprinting. You might be running as fast as you can run.
But it's not the same. And I don't know if this is true. But I have the idea that high intensity intervals like that, they work for people who aren't sprinters. But sprinters were already like that.
And it just doesn't have any impact. And when people, I talk to one guy and I give him this complaint, he goes, why don't we, you know, like you're going to hit the same time every time? I mean, just get up and do your best. I said, I don't think you get it, man.
If I run all out for 30 seconds, I'm done. That's it. And finally, at one point, this is a guy who was like half my age. I said, just a quick question.
When you go all out for 30 seconds, how far do you go? And he said, you know, about 150 meters. He was really proud of that. I said, dude, I go 250.
And he was dumbstruck. So, you know, it's just a different thing. And on the weightlifting side, doing high intensity major there is I sometimes as much as I love lifting heavy. I also like doing high intensity stuff sometimes because I'm lazy and I just want to be done fast.
Fair. Which again, embrace that because at least you're doing something, right? But I think my issue behind high intensity interval training is it is great for experienced people, for people who have worked out for people who have a base level of strength. But asking someone who has never worked out to go do jump squats and burpees is like, it's just not, it's just terrible.
It causes me rage. I'm sorry, because they're going to end up a pain with injuries frustrated that they couldn't do the workout or that hit them this hard. So I think giving general recommendations like that just it doesn't work. Don't just spew out the words you know.
Okay, take into consideration these things like sprinting. Sprinting is amazing. Unless you have terrible hip mobility or ankle mobility or land. Yeah, if you've got bad form, you're going to mess yourself up.
Terribly. So telling someone they should just go spread for 30 seconds is terrible advice. I concur. Well, even back to the ideal workout, even if you have the idea that because I know that a lot of people think that there's this ideal workout because if they find the right workout, they're going to get the body that they want.
And I'm going to add this in as my own myth because we're talking about myths. But my favorite thing about this one is I saw a video, just stumbled on it from Doug McGuff, who's a doctor who he was the guy he wrote a book called Body by Science and it was all about super slow training, which I tried it for a while, not my thing. It felt like I got hit by two by fours, but it wasn't enjoyable. But he says, look, I've tried every different kind of workout there is.
And I can tell you they're all the same because what's the delimiting factor is going to be your genetics and again, what you want to do. And he goes, and here's the thing about genetics. He was involved in the bodybuilding community. He's there's a guy who was well known as having like the best calves in bodybuilding.
The guy have an twin brother who never lifted weights in his life, better calves. And there's another bodybuilder who was known for having the best biceps, but he had no calves and he worked his calves harder than he ever worked his biceps and they just didn't grow. So even within one body, there are seemingly genetic differences. So everyone just has this idea.
It's like you see a new workout. It's like, oh, that's going to be the thing. And again, back to consistency. But I just wanted to highlight that because that idea that there's the right one to give you some output that you think is going to be ideal, that's the 99% mythology.
For the most part, yeah, I think genetics, it's tricky. I don't think you can fully go outside your genetics, but I think some genetics predispose you towards certain types of training. Right? So if you nail that down, you're golden to be perfectly honest.
But I think you can overcome quite a bit. It depends on your goals. Like if you're a gold or to go from looking very basic to completely lean figure competitor, that's a pretty hefty thing to overcome. It depends a lot on your structure as to you're never going to go from a size eight structure down to a size zero.
You do have bones, right? You can look super lean. You can be super strong. You can look amazing.
But you do have to factor in some genetics and your basic shape too. And I think that's a good one to come to grips with. And I say it that way because I'm 61 years old and it's only been occurring to me recently. Some of the body shape stuff that I have, it's from my dad.
We have the same torso. That's just the way it is. And that's good for some things and bad for other things. And there's another weird genetic thing.
I know a bunch of pro bodybuilders and they go, yeah, the amount of steroids we take, it's actually lower than any normal Jim bro because we're just hyper responsive. So genetically, we're really responsive to these things. We're not taking a whole lot, but yes, we were taking a whole bunch of crap. Just not as much as you think.
Well, but it's even if you look at a push up, so genetically, if I have super long arms, that's gonna suck for me to do, I can do them. Don't get me wrong. But my range of motion is so much higher than someone who has shorter arms to push up contest. If that's my goal and I'm trying to beat someone and they have shorter arms, they're already on advantage, right?
That's the same for the deadlift. That's the same for the deadlift. Like you have to factor in those things when you are choosing very specific goals for the person who has average goals to look better, feel better, lose some weight. I wouldn't say that genetic is your biggest factor there.
But for very specific things, then yeah, you need to acknowledge them. Yeah, but to your point, the genetic part of what you might have a predisposition for is, I think, again, there's a guy named Ralph Mann who wrote a, I think he won the Silver Medal in the 400-meter hurdles in Munich, if I'm remembering correctly, and he became a bi-mechanical engineer and wrote a great book on sprinting. And he goes, what makes a sprinter is eight factors. Seven of them are genetic and the eighth is how well you maximize your genetics.
Yeah. I've heard that that's come up a lot in sports. Like when you look at pro football players and stuff and how early they showed an aptitude for it, but I don't remember what one of my training books, one of my strength books, it was that there are people who just have that 1% that they were made to do this. And if you can bring that out, that's where you get pro players and Olympus and all of those things.
Yeah, there's a running coach here in town, we were at a panel discussion and someone said, you know, how do you, you have such a great team, how do you train these people to make such a great team? He goes, no, no, I just go to the elementary school and I find the fastest kid in fifth grade, then I work with him. Like, oh, got it. So, all right.
Any other myths coming to mind? You know what I have one? And now I'm trying to remember what it is. I should write things down.
I'm a pen paper person. Otherwise, I'm just razzled. I write things down and forget where I wrote that down because I will put it in some random place and it gets lost. That's fair.
That's fair. I'm a big yellow sticky note person. That's all over. But the worst part isn't my kids have started writing to do lists on sticky notes.
I was like, oh my god, what have I created? That's so sorry. It's okay. Some day they will look back and go, what have you created as well?
You'll agree with each other. My big myth is two-fold in this one is that it's not always that you are lazy or unmotivated or etcetera. It's that until you switch your mindset, you are not going to get anywhere. So your mindset is you're normally the limiting factor for most people because it's not motivation that keeps you going to your goals.
I don't wake up. I train at 5.45.6 in the morning with three kids in the gym with me. I do not wake up at 5.20 and I'm like, I'm so excited to go overhead for us. It's going to be great.
It's pitch black and minus 10 outside. Sweet. It's not motivation that gets me anywhere regarding goals. It's just sheer dedication.
So I think if people learn to make that little switch in their minds, you achieve a lot more. That's a good one. I mean, the habitness of it is a big deal. Someone said it really well.
I can't remember. It had to do with drinking or some sort of addiction. It's like, you just have to become someone who just doesn't do that. It's not that you're resisting.
It's not the person who does that. That's something that just happens over time. For me, it's actually easier, but I don't know the time to do it right now. It's easier if I work out six days a week because of the habit of that.
If I take time off, it's easier for me to go out and I'm too tired. I got to make pizza dough this morning. Oh, I do every Saturday morning. Oh, whatever it is.
I make killer pizza. You're more than welcome. So the New York style pizza dough starts on Thursday night. The new appalletons starts on Saturday morning for pizza Sunday.
So just have a look. Yeah, this is like the best thing ever. I will confess. It's really good.
And I only say that because we've had so many people over who say, oh man, this is the best pizza I've ever had. So when we pizza is the best, it's just delicious. I bought an expensive pizza oven because one of the guys who works for us, our lead developer, is a big pizza head. And I saw this oven and he goes, oh, it'll change your life to get it.
I said, dude, it's like $800. It'll change your life. So my birthday was coming up. So I did and it changed my life.
It's that much better. I've said that about all the fitness equipment I asked my husband for Christmas every year. I swear, it's just it's going to change the game on things. And every year, my dad said, which record climbing that rope did change my life because it made me feel awesome.
I have a robe in my backyard for the same reason. But it was also when I was a gymnast and a pole vaulter, we did a lot of rope climbing. I like to pretend that I'm not 61. But I've only got one thing left that I might buy from my home gym.
And there's a bunch of variations. I don't have a cable machine. I don't have a cable machine either. And I go back and forth between that or a roller because I think rolling would be kind of fun to me for a couple of months.
It's fun when I do it. Why is that? Those are so different. Why is there a choice?
They're super different because apparently there's only so much space in the third floor of the house to put things. Yeah, that's what here's not crazy. I do go I debate on the cable thing, but then I do a lot of weird hacks with fans. I think I hooked all to all sorts of things.
I've come up with some pretty decent hacks there. So a cable machine just isn't high on the priority list. Well, well, I did my ghetto cable machine because I have a squat rack as well. And so I got on Amazon and just found, you know, like, it's basically was the cable pulleys and hooks.
And I bought like three of them. So I could attach them in all these weird ways around my on my squat rack. And it's close. It's close.
Have you ever um, so there's entry for his landmine training where you have the barbell hooks down? Okay, so I do, I like my training. It's fine. Every so often for a switch up pause pause pause pause pause.
So explain what a landmine is for humans, unlike us who don't know. So it is true when you have the barbell anchor to the floor on one end and you are training with the other end of the barbell is basically what it is. Now there are specific floor anchors you can buy, you drill them in, you push the barbell in at six. I don't have one.
So everyone kept asking how I was doing this and all I had done was wedged between two kettlebells against the wall with like a gym map behind. That's good. The one I see is just a towel in the corner and stick the end of the barbell on the towel. That'll work.
Yeah, you can do it in a corner too. My gym set up so I can't get to the corner because the squat rack's kind of there. So I made the corner with two kettlebells. But so before you go by really expensive gym equipment, think of just think outside the box because I've mentioned about that some pretty decent hacks over the years as to how to work out at home.
So the row versus cable, that's a really boy, that's a tricky one. I mean, some of the rolling erg up or the fall up against the wall. So then there are ones that hold, I've seen ones that hold really, really small kind of under your bed. But those I don't, I would want one of the bigger, like traditional ones to be perfectly honest if that was the way I was going to go with it.
Yeah, it's been, it's been on the list. I'm not going to lie. I'm not sure I got my rope and then I got rings the year before. Rowing, rowing is super fun.
And in fact, for my 45th birthday, maybe somewhere around there, my wife got me a crew lessons. And so I'm getting up at four in the morning to go out on the river. And the unfortunate thing is it was with the other people who were getting lessons were, and I'm not trying to be rude when I say this, but here goes a bunch of really uncoordinated middle-aged women. And so there's a woman in front of me in this eight-seat boat.
And I keep hitting her in the back with my orange. She goes, why do you keep hitting me? I say, because you're not getting out of the way. You know, this is the rhythm of it.
And you're doing, you're just not doing it right. And I'm not going to, I can't. It's the wrong. Well, I mean, it's like, if we want this boat to keep going, someone's got to be doing it correctly.
And so, you know, get the hand. And then, you know, after I bumped her a few times, she kind of got into the rhythm. And we had like five strokes where everybody was in sync. And it was just magic.
But I was thinking, I've really got to go and just get into skull. So just me. I'm just saying, you need the individual one team thing. The problem still is the best time on the water is like 5 a.m.
And I'm just not that guy. I know. I struggle with that. It's not, I can get up early.
It's just so dark. And in Canada, like eight months of the year are really freaking cold in the morning. And so, definitely not. But I had a water rower for quite a while that I really love, except that you can't adjust the, I mean, I love that it makes a good swishy sound like you're actually in the water, but you can't adjust the tension.
And so, the only thing, not on a water rower is basically to add or remove water. I mean, the one that I had to do it, but what does happen is the faster you're pulling, the more resistance you're getting just because of the, you know, what it takes to get through the water. But the one thing I'm going to say this for anyone who does have a rowing machine, get online and look at a lesson because the one thing that most people do wrong is that when they're recovering, when they're putting the, putting the oar in front of them again, basically, they tend to bend their knees too early instead of, basically the pattern is extend your arms and bend your knees and then you're sort of reversing that on the way back. So people are doing it in a way that's actually bi-mechanically bad because what you naturally think to do is just not the thing that's optimal for rowing.
So this is my public service announcement. Go get, watch a video for proper form because otherwise you're going to get hurt doing that. You want to have that much fun. Okay, that's fair.
I don't need a rover. Yeah, I've got it. Because I've got to, I have an air bike that I like, but I don't like it as much as rowing. So, I can't, way back in the day, I was a certified span instructor, it's like instructor and it was, it wasn't good.
Just first of all, I'm just not that happy person in that environment. I'm more of just like, just go to it. I'm not a raw raw. Well, wait, hold on.
Wait, I got to pick that one apart because you were about as raw as I get. So where's the line between raw raw that you are naturally what you have to do to be a spin instructor? The line is apparently when I'm having dying breathless on this page. That's a very long, I didn't particularly want the certification, but way back when I was working for a gym and they were paying for it, they wanted me to get it.
It was, it was not good. It was not my calling. That's for sure. So a bike I could never get.
I tried to really like, I run outside. I like that. I can see things. I can't try and they'll run.
Well, if I otherwise I just won't run, I'm outside or I'm not running. So the rowers like the in-between good cardio option, if I were to do it inside, that's fine. I'm out of some off-lands. I like slams.
Yeah, that's one too. The thing that I've been thinking is I've got to find something that's super quiet because frankly, I'll do more if I can have it in front of the TV. And more accurately, if my wife and I could be watching TV at the same time and I could be doing something that's, yeah, that's the holy grail. So that's what I'm working on.
I'm not working on it very hard because I haven't thought about buying anything for quite a while. But actually, wait, I bought something. I'm going to tell you, see if you have one of these and if you don't, you're going to want one. Glute ham roller.
Do you know? No, I don't have one. You know what it is? I do.
I think I do when I picture it in my head. So for people who don't, imagine a plank of wood that's like 12 inches wide and 24 inches long and then put wheels on each corner. They're all facing the same way. So basically it's like taking two roller skates and splitting them up with a piece of wood in between.
And so you can do like a million different things with it. So you can do glute bridges and hamstring curls. You can do single leg squats. You can do push ups.
I mean, if you look up glute ham roller, you'll find a whole bunch of things. It's really inexpensive. It takes up no space and opens you up to a whole bunch of really, really cool upper and lower body exercises. But that sounds fine.
I do a lot. I have a tier, I have a tier X straps. So I do a lot of feet in straps. If I can get them away from my two year old who loves swinging on them, she's very mean about using her straps.
She's not nice. She's not having a lot of work in. Yeah, you kind of have to like barter with her. If you're going to use them that day, it's kind of a thing.
But I do a lot of that with straps. That would be really fun though. Yeah, you can hack it if you like took the wheels off the skateboard and turned them the other way. Well, that's basically what it is.
Well, kind of. But having that, wait, could you do that? Yeah. Do you switch the way of the wheels?
Right? So the same way as the word offset? Well, actually, no, because the problem with the skateboard is that the trucks that hold the wheels are made to move in every direction. Okay.
They'll eventually be going off in some direction or another that you don't tend to. And having the extra width, the way these things are typically made, there's like a groove that you can either put your heel or your toe in to get a better grip or or you flip it upside down, put your hand on to get a better grip. But again, they're like 80 bucks. And it's my favorite thing to use lately because it's just there's so many things to do with it, especially like like I'll do a front foot elevated.
It's kind of what's called a lunge for lack of a better term. So but it's really a single leg squat where rather than rather than a lunge where you're trying to go kind of straight down, I'm going where my knee is way over my toes and my hamstrings on my calf. And I basically would use my back leg for balance. Kind of like an A to G split squat.
Yeah. Yeah, like that. Similar. Yeah, similar to that except because a lot more stability though with your foot elevated and all wheels there.
Well, no, elevated foot is unsightly stable. It's the rear foot is on wheels so that I'm the only front leg. Nice. It's a good one.
That'd be fun. I feel really, really butch when I do that. I don't think I actually feel butch. That's just the word that came out.
I don't know what that was tangent we've gotten on. Yes, let's get back. Let's see if we can find anything else in our in our bag go myths. Is there anything else that you can think of?
I think I'm out of myths for the time being unless you want me to get in my rant about how you're not going to get too bulky by starting to lift weights but continue. That's a good one. Do it. So I know it's just one of your number ever.
So I'm sure you've heard it but for any females listening please lift the weights for the love of God, lift the weights, the benefits outweigh anything you think is going to happen. Which funny story and makes me look terrible but when I first started strength training 12, 13 years ago I remember telling my mom, you know I'm not going to take it too far because like I don't want to look too crazy right? I'm like the smallest person ever. I'm trying 5 days.
I'm super small. Here's the thing. People who have very large muscles work really hard for them. This is not going to happen on your three, four day, 45 minute workout session where you eat regular things.
Okay. People who grow muscles like that are training so consistently so hard and their macros are so on point that it's their whole life. It does not happen accidentally. I can't remember what the phrase was.
That really turned it into something hilarious for me but it was something like it's similar to saying you don't want to learn to drive because you may become a race car driver. That's great. Okay. It's the same thing.
Like that stuff takes so much effort. So if you are on the fence with strength training or weight lifting in whatever style you choose, you're good. Okay. Don't let that be a limiting factor.
And again that goes back to the genetic thing. You're going to you're going to you're going to you're going to add well to a certain extent and someone made a point that I really love. He goes building muscle. Your body doesn't want to do it.
You're making it happen by forcing it. Your body is trying to avoid it at all costs. How there's benefits to it of course. But you know it's not like it's a it's a guarantee or a done deal that it's going to happen because your body is going to fight you against you.
And some people like again genetically some people are going to build a little bit easier than others. Absolutely. But not not to the extremes that you picture in your mind when you're scared of quote unquote getting bulky. Like it just or the other way around if you think you are going to get you know bulky and totally swole.
The odds are not very high unless you just have that weird genetic thing. There's a guy on our high school gymnastics team. He had I don't know this for sure. But it seemed and I can't check because he unfortunately died in his 20s.
But he had it seemed that he had a disease that a couple of bodybuilders have had where they don't produce myostatin and myostatin is a compound that basically keeps your muscles from getting too big. So if you have a lot of myostatin you'll never grow muscle out of friend like that. He was six five 160 pounds. He was a twin.
But we'd go to the gym together and he would lift more than everybody in the gym. He just was you know skinny as a rail. He couldn't hurt it. Yeah.
Yeah. This guy on my gymnastics team we said teasing we didn't know any better but we'd say what you do for your biceps today and he goes Cheerios. And he got bigger every day. It was you know just crazy.
And in fact part of the proof or part of the evidence that I use thinking that he might have had this disease where he doesn't produce myostatin is he died from something that is common for people who have this very rare disease. So you know who knows. But again we have such an American thing that we all think that we can become whatever we think we can become. Well you're drilled in that you you can achieve your dreams and you can right here.
You're not like the youngest age ever. Is anything possible? Yeah. This one bodybuilder knows says look I look like this because I'm a genetic freak.
You'll never look like this. As a dude if you can get the 15% body fat just shut up your fine. As a woman if you get to 20% just shut up your fine. And that's a thing like scale it.
You don't need to be the extreme for the majority of people like you don't need to be the extreme of the extreme. You just want to look at feel good for form good. Yeah. So scale it down.
So back to our myths because you brought up a word that is really full of mythology. So I'm going to go. Well the word you used was macros. So let's talk diet shall we?
Oh that's a big one. That's a big one. I don't even know what myths to start with with diet. I'll give it to you.
It's just like there is no perfect workout. There is no perfect diet. There isn't. Again it's and I hate using the word diet in some ways because you know that half the people associate that with eating less and I want to just phrase that we're not talking about eating less.
We're talking about what you eat in general. Your diet in general. Okay. So just to preface that going forward.
There isn't there's no perfect way to eat at all. It's the exact same thing as training. You need to trial and error what works for your body. Whether that is eating more protein or cutting out dairy or eating less often or eating more often.
There are so many freaking variables when it comes to eating that you have to play around with it. Otherwise it just sucks not to know. So take the six, seven months to trial and error what you enjoy, what your body responds to and stop looking at just what your body responds to looks wise but look at your energy and your sleep and how you're performing because all those are things that come from all those have to do with your diet also right. So it's a very encompassing thing but there's no one perfect solution.
So stop listening to the person that tells you that this is the only way to eat. I got to tell you I was at the first paleo conference. This is like 12 years ago and there were a couple of very interesting moments. One is the University of Texas in the field house and they had museum level exhibits of various kinds and it just happened.
The one they had then was for physical culture over the years. So strength trainers, strength training, bodybuilding, weightlifting, powerlifting, these are people from the 1800s all the way down. And one of the rooms was an all photos about a guy named Clarence Bass who is, he was often referred to as the world's muscular man not because he was like the biggest or anything but he was always really lean and he is a lawyer who got into bodybuilding in his 30s and just was always just ripped or wrote books about what he was doing every five years or so to a whopping 10% body fat. And anyway, so we're looking at all these pictures of Clarence looking just ripped, ripped, ripped for four years and these two paleo bloggers that I went through about 40 pounds overweight each.
I said, you know, I know Clarence, I know what he eats. He's eating like 55, 60% carbs and then splitting the rest between protein and fat. And one of these people, I wonder what he looked like eating with paleo. He's like, you got to kidding me.
Holy smokes. That was not a point at all. No, and he wouldn't look better because he couldn't look better. And the other was there was a big panel discussion with like the top 10 paleo experts at the time.
Each one had a different definition of what paleo was and half of the people on that stage were still like 40 or 50 pounds overweight. And it was talking about how they had their blood work done and it was not good. You know, people tell you what to do. There's a lot more going on that you probably don't know.
Well, and again, it comes back to that individuality in some ways, like everyone's body is going to digest breakdown and use in a different way. You're going to respond in different ways. So I think there's a lot of great diets and I think we can agree that reducing processed foods should be a main focus. But outside of that, there's so many different ways to eat and so and so many ways to achieve your goals.
So it also depends if you are looking to gain muscle, if you're looking to just get super lean, if you're trying for health purposes. So all of those come into play as to your food choices too. So don't tell yourself that there's only one thing you have to do because there's not. There's always multiple paths to the same goal.
So again, and you know, a bunch of my chagrin, it's a thing. Yeah, that's one of the things that I've been noticing lately is things that I used to have no problem with at all. Now they don't work for me at this age. Yeah, it changes your body shifts, right?
Like just it's just age, your body does shift and you can count you can counter a lot of things, but it's easier to work with your body than against it. So it comes back to a bit of trial and error on whatever stage of life you're in as to what your goals are, what you enjoy eating, and what's actually giving you that kind of ROI, right? Yeah, we were having more connectivity issues. I don't know what it is.
Maybe something at the bottom of the hour because they started when we started on this an hour ago. Well, then given that just to make people not suffer through our connectivity problems, let's wrap this up. First of all, there's been an absolute pleasure. And secondly, if people want to get in touch with you and find out what you're up to and find out what they can learn from you, which is clearly quite a bit, how can they do that?
So I am at fitmamabear.com is my blog. That's across all the way. It's spelled out for humans who are not hearing as fast as you're talking. So it's fit as a mama bear.
So F-I-T-A-S-A-M-A-M-A-M. Now I can't even spell my own thing when I'm trying to say it in my mind. Do it one of times. So fit F-I-T-A.
As-A-S-A-A-M-A. Mama M-A-A-M-A. We're overlapping each other here. This is price list.
Fitmamabear.com. Fit is a mama bear.com. Between the two of us, we should have gotten it. Okay.
Fit is a mama bear.com. So you have F-I-T-A-S-A-M-A-M-A-B-E-A-R.com. And that's across all social media. My Twitter is probably the one that I post the most to, just because I have a really wicked fit fam over there.
And they get to see all of my crazy kitchen and guns when I'm trying to work out with three kids in a gym every morning. So that just provides solid entertainment to pick up your morning to be honest. I love it. Well, I'll show you again.
This has been a total, I do hope people check you out and I want to hear about, hear from that you all, if you do, whether you're a man or woman, it doesn't really matter. There's a lot to be gained, as you can tell. And so for everyone else, just a reminder, head over to www.jointhemovementmovement.com to find previous episodes, some that don't have the technical problems that we just had. And you'll find all the previous episodes, ways you can find us on social media.
Again, give us reviews and thumbs up and likes, and we'll hit the bell icon on YouTube. You know the drill on that one. And also, if you have any questions, comments, recommendations, if there's any one you think should be on the show, drop your line. I'm at movemoveme at jointhemovementmovement.com.
But most importantly, go out, have fun, and live life-feet first.