WEBVTT 1 00:00:00.520 --> 00:00:04.200 Okay, So when I speak specifically to women who are 2 00:00:04.240 --> 00:00:06.719 in between the ages, I'm going to say forty to 3 00:00:06.759 --> 00:00:11.080 fifty five years old. There is such a evident common 4 00:00:11.119 --> 00:00:14.759 denominator that we talk about, and it is, what if 5 00:00:14.839 --> 00:00:18.559 I am going through menopause and I still want to 6 00:00:18.600 --> 00:00:26.559 experience fat loss and I still want to exercise. Welcome 7 00:00:26.559 --> 00:00:30.839 to the Transformation Station Podcast. I'm Christina, owner, operator and 8 00:00:30.920 --> 00:00:33.960 founder of the Transformation Station, and this is where we 9 00:00:34.000 --> 00:00:37.600 talk about getting stronger while navigating real life. If you're 10 00:00:37.600 --> 00:00:40.759 trying to stay consistent through the ups and the downs 11 00:00:40.799 --> 00:00:45.479 and everywhere else in between, this is for you. And 12 00:00:45.840 --> 00:00:49.280 that common denominator is I just want to strength train. 13 00:00:49.399 --> 00:00:52.200 I just want to walk with a weighted vest, and 14 00:00:52.399 --> 00:00:55.520 I just want to lift weights only. And I can 15 00:00:55.640 --> 00:01:00.320 totally understand where that comes from, because for years and 16 00:01:00.399 --> 00:01:04.000 years and years and years, we were told literally to 17 00:01:04.159 --> 00:01:08.079 the exact opposite. Do more calories. The more calories you 18 00:01:08.120 --> 00:01:09.879 burn in a session, the better it's going to be, 19 00:01:10.040 --> 00:01:12.799 is what we have been told for many years. We're 20 00:01:12.799 --> 00:01:15.480 told to get onto the treadmill. We were told to 21 00:01:15.519 --> 00:01:18.680 take another cardio cardio cardio class. We're told to sweat 22 00:01:18.680 --> 00:01:22.400 more all the time, and strength training, especially for women, 23 00:01:22.879 --> 00:01:26.079 was almost treated like it was an afterthought I'm going 24 00:01:26.159 --> 00:01:28.480 to say, or maybe something like, oh, you want to 25 00:01:28.480 --> 00:01:30.680 do a little bit extra, then maybe you can lift 26 00:01:30.680 --> 00:01:34.280 weights a little bit, but only to sculpt in tone. 27 00:01:34.319 --> 00:01:38.040 And now it's interesting because I speak to so many 28 00:01:38.040 --> 00:01:39.799 people in a day, and I speak to a lot 29 00:01:39.799 --> 00:01:42.120 of people that are just getting involved into fitness for 30 00:01:42.159 --> 00:01:45.120 the first time, and it feels like we have totally 31 00:01:45.239 --> 00:01:49.200 swung so far in the opposite direction that sometimes Cardio 32 00:01:49.280 --> 00:01:51.480 has talked about like it has zero value and it's 33 00:01:51.519 --> 00:01:54.359 not good enough. It's like, no lift weights, walk with 34 00:01:54.400 --> 00:01:57.040 your vest, and that's it, the end all and be all. 35 00:01:57.439 --> 00:02:00.359 And I don't necessarily agree with any of that. I 36 00:02:00.400 --> 00:02:02.959 don't agree with only only Cardio, and I don't agree 37 00:02:03.000 --> 00:02:07.280 with only only lifting weights, especially for people who are 38 00:02:07.319 --> 00:02:11.360 perimenopausal and hitting menopause as well. I've been doing this 39 00:02:11.400 --> 00:02:14.400 for a very long time now. I've lost a significant 40 00:02:14.439 --> 00:02:19.719 amount of weight myself. I've coached women of all shapes, sizes, ethnicities, ages, 41 00:02:20.479 --> 00:02:24.159 different levels of fitness, and I have seen the success 42 00:02:24.319 --> 00:02:27.479 and what happens when we actually train the whole body 43 00:02:27.840 --> 00:02:31.120 instead of just tracing let's say one thing of what 44 00:02:31.159 --> 00:02:34.199 people are told to do. I'm gonna call it trends 45 00:02:34.240 --> 00:02:38.639 of whatever the year that we are in, whatever a 46 00:02:38.719 --> 00:02:41.080 year that we're obsessing over right now, and that one 47 00:02:41.199 --> 00:02:44.719 type of thing. However, I will say strength training is 48 00:02:44.719 --> 00:02:47.919 incredibly important. It always has been important, regardless of what 49 00:02:47.960 --> 00:02:51.520 we hear, especially as we get older, Like we work 50 00:02:51.680 --> 00:02:55.159 so hard not just to maintain muscle after the age 51 00:02:55.159 --> 00:02:57.960 of thirty five, but also to build it as well. 52 00:02:58.199 --> 00:03:01.400 So it's not only fifty and sixty year olds that 53 00:03:01.400 --> 00:03:03.759 are like, oh, it's really important strength train. It's also 54 00:03:03.840 --> 00:03:07.479 important if you are able. It's important to start with 55 00:03:07.599 --> 00:03:10.360 wherever you are at. If you have the ability to 56 00:03:10.400 --> 00:03:12.520 start when you're in your thirties, you're going to be 57 00:03:12.599 --> 00:03:15.639 that extra step. On top of that, as we are 58 00:03:16.039 --> 00:03:19.240 working hard to maintain muscle and build muscle, as soon 59 00:03:19.280 --> 00:03:24.199 as we start becoming perimenopausal and then entering the menopause world, 60 00:03:25.120 --> 00:03:28.199 it also starts to change our not just our hormones, 61 00:03:28.240 --> 00:03:30.800 but also our body composition, and that starts to become 62 00:03:30.840 --> 00:03:34.439 a little bit more noticeable the older that we do age. 63 00:03:34.520 --> 00:03:37.159 I don't even like saying that the more wisdom we 64 00:03:37.240 --> 00:03:40.039 come with the years that we are breathing on this earth. 65 00:03:40.759 --> 00:03:43.840 I don't think that sounds to be better. So when 66 00:03:43.879 --> 00:03:46.560 I do talk with women and I tell them like specifically, 67 00:03:46.599 --> 00:03:49.280 like I need you to start lifting weights, and I 68 00:03:49.280 --> 00:03:51.800 need you to trust your body, and I literally if 69 00:03:51.800 --> 00:03:54.080 someone is afraid. And I have quite a few people 70 00:03:54.159 --> 00:03:56.919 that enter the transformation station. Some people have been lifting 71 00:03:56.919 --> 00:03:59.960 weights and they're seasoned, but a lot of people are 72 00:04:00.080 --> 00:04:01.919 learning to lift weights for the first time. And when 73 00:04:01.960 --> 00:04:04.400 I'm like, Okay, I want you to try lifting this today, 74 00:04:04.800 --> 00:04:06.960 Let's start a little bit lighter and see how it feels. 75 00:04:07.039 --> 00:04:08.639 And then I give them like, let's say they start 76 00:04:08.680 --> 00:04:12.240 off with fives, and I can tell that it's way 77 00:04:12.280 --> 00:04:14.960 too easy for them. But there's sometimes I'm like, okay, 78 00:04:15.039 --> 00:04:17.079 let's just if you feel comfortable, we'll keep this for 79 00:04:17.079 --> 00:04:19.600 the session. See how your body responds. Because sometimes people 80 00:04:20.000 --> 00:04:23.439 make it look easy and then they're sore the next day. 81 00:04:23.519 --> 00:04:26.319 And I just don't want them to be so incredibly 82 00:04:26.360 --> 00:04:28.319 sore that they can't lift their water bottle to get 83 00:04:28.319 --> 00:04:30.560 a drink of water. So I prefer someone to start 84 00:04:30.600 --> 00:04:32.879 off light instead of saying like, Okay, let's go heavy, heavy, heavy, 85 00:04:32.920 --> 00:04:34.959 and see if you get injured. I prefer if someone 86 00:04:35.040 --> 00:04:38.399 is brand, brand new starting off with lighter dumbbells. However, 87 00:04:38.480 --> 00:04:42.079 there's sometimes when people are exceptionally way stronger than what 88 00:04:42.120 --> 00:04:43.839 they think they are. I'm like, Okay, I would like 89 00:04:43.879 --> 00:04:46.600 you to try using these eight pound dumbbells. If you 90 00:04:46.680 --> 00:04:49.040 hate it, don't do it. Let's just do a couple reps. 91 00:04:49.040 --> 00:04:53.279 And they end up surprising themselves. And I love when 92 00:04:53.319 --> 00:04:56.360 people are trying new things. And I've been coaching quite 93 00:04:56.360 --> 00:04:58.360 a few evenings for the last two weeks because I've 94 00:04:58.399 --> 00:05:00.560 had some of the coaches who are so I like 95 00:05:00.600 --> 00:05:03.879 morning and evening, weekends, all of it. And I just 96 00:05:04.040 --> 00:05:06.519 really love having these conversations with all different types of 97 00:05:06.560 --> 00:05:09.560 people in the gym. And when I say about like, oh, 98 00:05:09.720 --> 00:05:11.480 lifting weights is going to be really good to boost 99 00:05:11.519 --> 00:05:14.519 and metabolism, to build strength, to building long muscle tissue, 100 00:05:14.560 --> 00:05:18.000 it's your longevity. We also talk about this when someone's 101 00:05:18.040 --> 00:05:22.560 goal is fat loss. And when I talk about lifting weights, 102 00:05:22.560 --> 00:05:24.959 it's not because it's just a magical thing. Like I know, 103 00:05:25.279 --> 00:05:27.759 sometimes we hear that, especially if you are so tuned 104 00:05:27.800 --> 00:05:29.959 into social media, it's oh, you want to lose weight, 105 00:05:30.279 --> 00:05:33.680 start lifting weights. But like I'm saying that not just 106 00:05:33.720 --> 00:05:36.920 because I want you to challenge yourself, but I want 107 00:05:37.000 --> 00:05:39.600 you to keep the muscle that you already have, and 108 00:05:39.639 --> 00:05:42.759 I also want you to build the muscle when, when 109 00:05:42.800 --> 00:05:46.199 and where you can. I would love for you as 110 00:05:46.240 --> 00:05:48.720 you hit I'm going to say your longevity era, I 111 00:05:48.800 --> 00:05:50.839 would love for you to be strong enough that if 112 00:05:50.879 --> 00:05:53.560 you fall down that you can pick yourself up. If 113 00:05:53.600 --> 00:05:56.160 you are let's say, wrapping Christmas presents on the ground, 114 00:05:56.439 --> 00:05:59.160 that you're able to get up and off the floor, 115 00:05:59.160 --> 00:06:00.680 you don't have to wait for someone to leave the 116 00:06:00.759 --> 00:06:03.040 room to try to struggle to use the couch to 117 00:06:03.120 --> 00:06:06.439 pull yourself up. I would love you to feel confident 118 00:06:06.480 --> 00:06:08.560 and strong enough to carry things to carry in your 119 00:06:08.560 --> 00:06:11.279 own groceries, to also when you go to bend over 120 00:06:11.360 --> 00:06:14.319 to pick something up that you can have joint protection. 121 00:06:14.959 --> 00:06:16.759 And in the long run, you're going to be able 122 00:06:16.800 --> 00:06:18.879 to continue doing things that you want to do as 123 00:06:18.920 --> 00:06:23.319 you get older. And yes, muscle is so important, like 124 00:06:23.360 --> 00:06:27.079 it totally matters, especially when we're talking about your body composition, 125 00:06:27.480 --> 00:06:30.519 your strength, and also if your goal is fat loss, 126 00:06:30.839 --> 00:06:33.120 when you are losing weight, the goal shouldn't be just 127 00:06:33.160 --> 00:06:35.959 to make your body smaller in my opinion, your goal 128 00:06:35.959 --> 00:06:39.079 can be if you just want a smaller body, that's fine. 129 00:06:39.120 --> 00:06:42.120 We do want as much of that loss as possible 130 00:06:42.199 --> 00:06:47.839 coming from actual fat while preserving lean tissue, and that 131 00:06:47.959 --> 00:06:50.160 is what makes your body strong and functional. I know, 132 00:06:50.240 --> 00:06:52.279 a long long time ago people said like, oh, you 133 00:06:52.279 --> 00:06:55.839 should lose weight first and then you should build muscle. 134 00:06:56.279 --> 00:06:59.240 And I remember working with a nutritionist when I was 135 00:06:59.279 --> 00:07:03.199 sixteen years old and she said to me, maybe I 136 00:07:03.240 --> 00:07:05.879 was fourteen or fifteen, She said to me, I do 137 00:07:06.000 --> 00:07:09.000 not want you lifting weights. I want you to eat 138 00:07:09.240 --> 00:07:12.160 no fat like lo lo lo low fat, like almost 139 00:07:12.160 --> 00:07:16.240 impossible fat. And I want you to eat just these 140 00:07:16.240 --> 00:07:19.519 things throughout the day and drink only water and you 141 00:07:19.560 --> 00:07:23.560 can have one diet clear soda per day and you 142 00:07:23.600 --> 00:07:27.240 are not able to lift weights. I was like, okay, well, 143 00:07:27.279 --> 00:07:29.839 I don't know to lift weights anyways. But then the 144 00:07:29.920 --> 00:07:31.680 one or two gym classes that I went to that 145 00:07:31.720 --> 00:07:34.519 were not Tibo, we used to have Wednesday Tybo, which 146 00:07:35.199 --> 00:07:37.839 we have at the Transformation Station. I'm certified in Tibo. 147 00:07:37.920 --> 00:07:42.519 I got certified years ago. We call essentially Tempo. Now 148 00:07:42.560 --> 00:07:45.279 it's a little bit different than Tibo, but same but different. 149 00:07:46.360 --> 00:07:51.000 So I went on two strength training days and I 150 00:07:51.040 --> 00:07:54.399 said to my gym teacher at the time, I said, 151 00:07:54.439 --> 00:07:56.920 I'm not allowed to lift weights because my nutrition has 152 00:07:56.959 --> 00:07:59.399 told me so. And she was like what, but strength 153 00:07:59.399 --> 00:08:03.560 training is good for you. And she's like, okay, whatever, 154 00:08:03.800 --> 00:08:05.439 just walk around the gym. Then she's like, what can 155 00:08:05.480 --> 00:08:07.199 you do. I'm like, well, I could probably walk a 156 00:08:07.199 --> 00:08:09.160 little bit. I was like four hundred pounds, like I 157 00:08:09.160 --> 00:08:10.959 could barely walk. Take me the whole class to walk 158 00:08:11.000 --> 00:08:14.199 one lap around that gym. Who knew fast forward years 159 00:08:14.240 --> 00:08:15.759 later that she would ask me to go speak to 160 00:08:15.800 --> 00:08:18.040 her students and speak to that high school. So that 161 00:08:18.199 --> 00:08:20.639 was a full circle moment. But that was something that 162 00:08:20.720 --> 00:08:22.879 I was told as well, like don't lift weights because 163 00:08:22.879 --> 00:08:25.519 we need you to lose as much weight on the 164 00:08:25.600 --> 00:08:28.879 scale as possible. And when I weighed in once a week, 165 00:08:28.879 --> 00:08:32.399 when I went to see that nutritionist, it wasn't body composition, 166 00:08:32.519 --> 00:08:35.240 it wasn't showing my body fat percentage or my strength. 167 00:08:35.679 --> 00:08:39.039 It was not like the embody analysis machine at all. 168 00:08:39.120 --> 00:08:42.600 It was literally just a doctor's scale, And if I 169 00:08:42.679 --> 00:08:45.480 gained a pound or if I didn't lose weight, she 170 00:08:45.600 --> 00:08:48.600 was so disappointed in me. She told me she was like, 171 00:08:48.679 --> 00:08:52.120 if you really want to be motivated every meal you eat, 172 00:08:52.360 --> 00:08:55.360 sit in front of the mirror naked. I was like 173 00:08:55.360 --> 00:08:58.960 what I was like in grade nine? I was like, 174 00:08:59.039 --> 00:09:02.840 what is this? I did not go back there after that. 175 00:09:02.840 --> 00:09:07.879 That was absolutely insane. That was crazy. Research in postmenopausal women, 176 00:09:08.440 --> 00:09:13.159 it is consistently showing that resistance training can improve strength, 177 00:09:13.200 --> 00:09:17.639 increase and or preserve lean muscle mass, and also improve 178 00:09:17.799 --> 00:09:20.480 your body composition. So that's how your body is shaped, 179 00:09:21.000 --> 00:09:24.960 how much lean muscle is on your body versus let's 180 00:09:24.960 --> 00:09:28.399 say fat and water. But here is one thing that 181 00:09:28.519 --> 00:09:31.399 I really really really really really really don't want us 182 00:09:31.399 --> 00:09:35.360 to lose in the cracks of lift weights for menopause, 183 00:09:35.799 --> 00:09:40.919 and that is that cardiovascular cardios hardio cardio training also 184 00:09:41.039 --> 00:09:45.679 has a place. It also matters, especially I really like 185 00:09:45.799 --> 00:09:48.679 interval training. And I know that there's these things that 186 00:09:48.720 --> 00:09:51.000 are going on right now that say, hit training higher, 187 00:09:51.000 --> 00:09:54.120 triple training, getting your heart rate high has no place 188 00:09:54.480 --> 00:09:57.519 in the menopausal world because it spikes your cortrezol, it 189 00:09:57.519 --> 00:10:00.759 makes you stressed out, it's gonna make you fatter. But 190 00:10:01.080 --> 00:10:03.120 if you never if you only go high, high, high, 191 00:10:03.159 --> 00:10:05.279 high high, and then that's all and you don't actually 192 00:10:05.320 --> 00:10:07.399 take time to breathe and recover and you just stay 193 00:10:07.440 --> 00:10:11.080 in that state. Then sure, But I am a firm believer, 194 00:10:11.279 --> 00:10:13.919 especially over all these years of working with different types 195 00:10:13.919 --> 00:10:18.559 of people, different body types, also training myself too, but 196 00:10:18.600 --> 00:10:21.639 more importantly the hundreds and hundreds and hundreds of people 197 00:10:21.639 --> 00:10:24.960 that I've helped throughout the last fifteen years. Interval training 198 00:10:25.159 --> 00:10:29.120 is literally is just alternating periods periods of your hard 199 00:10:29.159 --> 00:10:33.080 work and then versus recovery. So you always hear me 200 00:10:33.120 --> 00:10:36.679 call work versus recovery. So like tonight in circuit, we 201 00:10:36.720 --> 00:10:38.279 did a little bit of a different circuit because we 202 00:10:38.320 --> 00:10:41.159 had a smaller group and everyone had their own five 203 00:10:41.200 --> 00:10:43.279 exercises that they went through and they got to pick 204 00:10:43.320 --> 00:10:45.120 two of their own. One was for cardio and one 205 00:10:45.200 --> 00:10:47.399 was for core, and then there was strength training in 206 00:10:47.440 --> 00:10:50.840 that as well, Like you can literally manipulate those intervals 207 00:10:51.120 --> 00:10:52.919 for the person standing right there in front of you, 208 00:10:53.000 --> 00:10:54.919 and that's what we did. Like one person wasn't able 209 00:10:54.960 --> 00:10:57.480 to do heavy strength training on her arms today, and 210 00:10:57.519 --> 00:11:01.120 we changed what that movement was inval and hit training. 211 00:11:01.159 --> 00:11:04.519 To the average joe, it might mean sprinting, it doesn't 212 00:11:04.600 --> 00:11:06.679 need to it doesn't need to be running at all. 213 00:11:07.000 --> 00:11:09.960 It could be any type of workload. So hit training 214 00:11:09.960 --> 00:11:12.799 people are like, oh, burpies. No, hit training does not 215 00:11:12.840 --> 00:11:15.679 mean burpies. Burpies means burpies. A lot of people think 216 00:11:15.679 --> 00:11:19.440 that hit training is pliometrics, which plyometrics means plio, which 217 00:11:19.480 --> 00:11:22.919 is jumping. Hit training is hit training intervals or intervals. 218 00:11:23.440 --> 00:11:26.919 Jumping is jumping. They're not the exact same thing. Can 219 00:11:26.960 --> 00:11:28.960 you do jumping for intervals if you really want to do, 220 00:11:29.080 --> 00:11:33.440 of course you can. It does not mean either that 221 00:11:33.960 --> 00:11:38.360 every single women in menopause should be doing some insane 222 00:11:38.399 --> 00:11:42.320 workout until she's lying on the floor. That's also not 223 00:11:42.399 --> 00:11:45.600 what I'm talking about either, Like I'm literally talking about 224 00:11:45.679 --> 00:11:48.240 like when you give your cardio system a reason to 225 00:11:48.559 --> 00:11:53.279 adapt and change and flow. There is actual research behind 226 00:11:53.320 --> 00:11:57.080 this and exercise studies they show that postmenopausal women show 227 00:11:57.120 --> 00:12:02.440 aerobic training can reduce fat mass, can reduce your weights 228 00:12:02.440 --> 00:12:05.840 circumference as well, and the fat that's around your body 229 00:12:05.879 --> 00:12:09.600 and around your major organs too, and studies looking specifically 230 00:12:09.759 --> 00:12:13.480 at higher intensity and triple training. Let's say circuit training. 231 00:12:13.519 --> 00:12:15.440 We have circuit class at the gym or power burn. 232 00:12:15.679 --> 00:12:19.840 It gives you cardio conditioning core conditioning strength conditioning because 233 00:12:19.840 --> 00:12:22.039 it's strength and cardio at the same time. It's changing 234 00:12:22.080 --> 00:12:27.360 your body composition, losing fat, burning by building muscle, and 235 00:12:27.440 --> 00:12:29.960 by regulating your metabolism. That's why after you do a 236 00:12:30.000 --> 00:12:34.360 power burn class or let's say step in lyft class 237 00:12:34.919 --> 00:12:38.639 or butts and guts circuit class at the transformation station, 238 00:12:38.720 --> 00:12:41.440 people are usually roaring hungry because twenty four to forty 239 00:12:41.480 --> 00:12:44.879 eight hours afterwards. That's why that style of workout is 240 00:12:44.919 --> 00:12:48.399 called metabolic conditioning. Metabolic conditioning, I'm speaking way too fast 241 00:12:48.440 --> 00:12:51.000 and passionate about this, and that is what makes you 242 00:12:51.240 --> 00:12:54.200 end up being so much hungry, hungrier, because if you 243 00:12:54.240 --> 00:12:56.679 just do your cardio at a steady state, your body 244 00:12:56.720 --> 00:12:59.600 goes into different zones. And that's why, like on the 245 00:13:00.000 --> 00:13:02.080 talk about this so much in circuit tonight, but that's 246 00:13:02.120 --> 00:13:04.440 why your body, and let's say a treadmill says, if 247 00:13:04.480 --> 00:13:07.320 you stay at this pace, this consistent pace is steady 248 00:13:07.320 --> 00:13:10.600 state for forty five minutes, you will burn x amount 249 00:13:10.600 --> 00:13:13.360 of calories. But when you're in and out of those zones, 250 00:13:13.399 --> 00:13:15.320 the first zone, the twenty seconds to two minutes is 251 00:13:15.360 --> 00:13:18.399 your first anaerobic aerobic window. Your body is literally like 252 00:13:18.600 --> 00:13:21.279 pow fat burning machine. Okay, let's go out of that zone. 253 00:13:21.320 --> 00:13:23.360 Pow back into that zone. That's why if you look 254 00:13:23.399 --> 00:13:27.519 at let's say a long distance runner versus a sprint trainer. 255 00:13:27.559 --> 00:13:28.960 And I know we're talking about sprinting now. When I 256 00:13:28.960 --> 00:13:31.720 said sprinting, it doesn't need to be in trival training, 257 00:13:31.759 --> 00:13:33.559 but it can be. When you are looking at a 258 00:13:33.600 --> 00:13:39.120 long distance marathon runner, they're usually long, lean, someone who's 259 00:13:39.159 --> 00:13:41.919 been doing this for years. They don't have a whole 260 00:13:41.960 --> 00:13:47.000 lot of muscle definition if they are doing only steady 261 00:13:47.039 --> 00:13:48.840 state cardio. Now I know a lot of people who 262 00:13:48.840 --> 00:13:51.679 are running who also incorporate strength training because I realize 263 00:13:51.679 --> 00:13:55.000 that there's power in their legs as well. But vice versa. 264 00:13:55.120 --> 00:13:58.440 If you look at a sprinter, let's say you seeing bold, 265 00:13:58.639 --> 00:14:02.840 you see definition, you see muscle, you see power because 266 00:14:02.840 --> 00:14:06.440 they have that oof, they have that gusto for takeoff 267 00:14:06.440 --> 00:14:09.240 to have that short burst of energy, which is an interval. 268 00:14:09.279 --> 00:14:11.360 So we will call it to bad it depending on 269 00:14:11.399 --> 00:14:12.879 how the seconds are formed. It could be to bad, 270 00:14:12.960 --> 00:14:17.200 it could be interval. But that is the difference. Skinny, skinny, 271 00:14:17.279 --> 00:14:19.519 long and lean. Long distance can run for an hour 272 00:14:19.600 --> 00:14:23.519 straight at a steady state or someone who looks a 273 00:14:23.519 --> 00:14:27.960 little bit more muscular, who has maintained and built muscle 274 00:14:28.080 --> 00:14:32.039 based on sprinting technique. So that's two things that we 275 00:14:32.120 --> 00:14:35.480 can compare to. But studies that look specifically at high 276 00:14:35.480 --> 00:14:41.679 interval intensity training HIT training have found so much abdominal 277 00:14:41.879 --> 00:14:46.639 fat reduction in postmenopausal women. So yes, interval training can 278 00:14:46.960 --> 00:14:49.320 absolutely without a shadow of a doubt, I feel very 279 00:14:49.360 --> 00:14:53.960 confident saying this aid in fat loss. That doesn't mean 280 00:14:53.960 --> 00:14:57.080 that interval's somehow override nutrition. Just sorting that out there. 281 00:14:57.080 --> 00:14:59.240 If you're eating ten bond bonds and you're like, how 282 00:14:59.240 --> 00:15:01.759 can I still have or you're drinking copious amounts of 283 00:15:01.840 --> 00:15:05.279 alcohol or wine every single night and that alcohol creates 284 00:15:06.519 --> 00:15:11.279 fatty tissue instead of lean tissue, then it's not It's 285 00:15:11.279 --> 00:15:15.080 not a magical afterburn that's gonna melt your fat if 286 00:15:15.120 --> 00:15:18.320 you're eating garbage and you're not sleeping enough. So like, 287 00:15:18.720 --> 00:15:21.879 I really, I really do hate when we turn legitimate 288 00:15:22.000 --> 00:15:28.039 exercise science into marketing because fat loss still comes down 289 00:15:28.080 --> 00:15:35.720 to the whole, bigger picture. But exercise definitely does affect 290 00:15:35.759 --> 00:15:40.440 that whole picture. It increases your energy expenditure, so how 291 00:15:40.519 --> 00:15:43.120 much I call it wattage usage. I always think of 292 00:15:43.159 --> 00:15:44.879 when I was like in my twenties and I used 293 00:15:44.879 --> 00:15:47.639 to do spin class five days a week. I always 294 00:15:47.639 --> 00:15:49.799 looked at like my watt output. But I think of 295 00:15:49.840 --> 00:15:52.000 that when I'm doing power burn and using that power 296 00:15:52.080 --> 00:15:54.399 using all my muscles in my whole body. Like it 297 00:15:54.600 --> 00:16:00.000 literally exercise, it increases that. It also improves your cardiovascar 298 00:16:00.080 --> 00:16:04.639 or fitness. It can improve insulin sensitivity. And also different 299 00:16:04.679 --> 00:16:08.120 forms of exercise can give us so many different variations 300 00:16:08.120 --> 00:16:11.360 and different adaptions too. So like this is why I 301 00:16:11.399 --> 00:16:15.200 don't believe there is one answer like that, the one 302 00:16:15.240 --> 00:16:18.480 answer is not just lift weights or just do strength training, 303 00:16:19.240 --> 00:16:23.320 and the one right and true answer isn't just do cardio. 304 00:16:23.960 --> 00:16:27.240 I want both. I want both things at the same 305 00:16:27.240 --> 00:16:31.399 time because you don't need to. Like my nutritionists tried 306 00:16:31.440 --> 00:16:34.840 to tell me when I was a teenager, lose weight 307 00:16:34.919 --> 00:16:38.480 first and then build muscle. I want both because also 308 00:16:38.679 --> 00:16:41.639 as I'm losing weight, I know that I have a 309 00:16:41.679 --> 00:16:44.240 lot of weight that I have lost and I'm working 310 00:16:44.320 --> 00:16:46.879 on losing a few extra pounds that I want my 311 00:16:46.919 --> 00:16:49.519 body to be. I'm not going to use some words sculpted. 312 00:16:49.519 --> 00:16:51.000 I don't really like that word. I guess some people 313 00:16:51.440 --> 00:16:53.200 sorry if this offends you, but some people don't like 314 00:16:53.240 --> 00:16:55.600 the word moist, and sorry if that irritated you by 315 00:16:55.639 --> 00:16:57.799 me saying that. But that to me is like, that's 316 00:16:58.000 --> 00:16:59.639 kind of that word, and I'm not shitting on it 317 00:16:59.639 --> 00:17:01.919 because what it stands for, just the way it comes 318 00:17:01.919 --> 00:17:04.160 out of my mouth and how it sounds. Don't love it, 319 00:17:04.519 --> 00:17:07.920 But like, I want my muscle to fill out some 320 00:17:08.079 --> 00:17:12.240 of where that extra skin may be in my best capability. 321 00:17:12.599 --> 00:17:15.119 So I want both things at the exact same time. 322 00:17:15.200 --> 00:17:16.839 I want to be strong. I want to change my 323 00:17:16.880 --> 00:17:21.279 body composition, meaning I want fat loss, not weight loss. 324 00:17:21.359 --> 00:17:23.960 Weight loss can come from many different things. Weight loss 325 00:17:23.960 --> 00:17:26.599 can come from your muscle, it can come from somebody fat. 326 00:17:27.000 --> 00:17:30.359 It can come from water too. So that's why I 327 00:17:30.400 --> 00:17:33.960 like doing both things and something that is so predominant. 328 00:17:34.000 --> 00:17:36.319 I've lost thirty pounds since June. I remember I lost 329 00:17:36.359 --> 00:17:39.759 an or I lost talking too fast. I remember I 330 00:17:39.799 --> 00:17:41.640 sent out an email in June and I'm like, if 331 00:17:41.640 --> 00:17:43.440 you're tired of your shit the way I am, let's 332 00:17:43.480 --> 00:17:45.200 kick it up a notch. I did, and I kept 333 00:17:45.200 --> 00:17:47.720 my word and I've been very consistent with that with 334 00:17:47.799 --> 00:17:50.079 my nutrition. That's the only thing that I've changed my 335 00:17:50.160 --> 00:17:53.319 workouts have been phenomenal. I incorporated step and lift because 336 00:17:53.319 --> 00:17:56.039 I'm like, I can't just teach cardio because I'm going 337 00:17:56.119 --> 00:17:59.000 to be a cardio bunny and I'm not going to 338 00:17:59.039 --> 00:18:01.200 be able to change my body composition if I'm using 339 00:18:01.240 --> 00:18:04.000 my tool. My tool for everybody else. My tool is 340 00:18:04.000 --> 00:18:06.079 my body. So I'm like, you know what, I need 341 00:18:06.119 --> 00:18:08.440 to incorporate different things. So tempo isn't just going to 342 00:18:08.480 --> 00:18:11.200 be cardio. We're going to do tempo mix with tempo 343 00:18:11.359 --> 00:18:13.279 lift in there as well. So in tempo we do 344 00:18:13.680 --> 00:18:17.559 strength training and same within step and lift. On Fridays, 345 00:18:17.839 --> 00:18:19.400 we were just going to try step. I'm like, we 346 00:18:19.440 --> 00:18:21.720 got to lift something in this place. So step in 347 00:18:21.759 --> 00:18:25.000 lift is such a good example of why both things 348 00:18:25.119 --> 00:18:28.000 can work together. We're stepping, we're moving, we're bringing our 349 00:18:28.039 --> 00:18:30.640 heart rate up, we're doing some intervals, we pick up 350 00:18:30.640 --> 00:18:32.599 the weights, we strength train, and then we do it 351 00:18:32.599 --> 00:18:34.920 all over again and we lift all over again. You're 352 00:18:34.960 --> 00:18:39.480 getting periods where your cardiovascular demand is so much higher, 353 00:18:39.799 --> 00:18:43.400 but then you're also getting periods of where we focus 354 00:18:43.480 --> 00:18:46.559 more on that muscular strength and also on muscular endurance too. 355 00:18:46.920 --> 00:18:49.680 It's not forty five minutes of cardio, it's not forty 356 00:18:49.720 --> 00:18:52.480 five minutes of lifting. We're asking your body to do 357 00:18:52.519 --> 00:18:56.000 two different things during that forty five minute class. And 358 00:18:56.079 --> 00:19:00.240 there is so much research that supports this approach as well. 359 00:19:00.319 --> 00:19:04.279 So when researchers look at exercise and body composition in 360 00:19:04.359 --> 00:19:09.519 postmenopausal women, aerobic exercise tends to perform well for reducing fat, 361 00:19:09.640 --> 00:19:13.880 while resistance training tends to perform well for increasing and 362 00:19:14.440 --> 00:19:18.240 also preserving muscle. And when we combine them, now we're 363 00:19:18.279 --> 00:19:20.960 training both sides of the equation. And that is what 364 00:19:21.000 --> 00:19:23.880 I care about because I don't only want to be smaller. 365 00:19:24.359 --> 00:19:26.720 I want to be stronger. I want you to be stronger. 366 00:19:27.039 --> 00:19:30.039 I don't want to only be able to lift a 367 00:19:30.079 --> 00:19:32.200 heavy dumbell and call it a day, Like I want 368 00:19:32.200 --> 00:19:33.960 to be able to climb the stairs without feeling like 369 00:19:34.000 --> 00:19:36.119 I'm dying, And I want the same thing for you. 370 00:19:36.160 --> 00:19:38.039 I hear that a lot people that work in schools, 371 00:19:38.079 --> 00:19:40.359 Like there's stairs in schools, and my coworkers can see me, 372 00:19:40.400 --> 00:19:43.480 and I'm not wearing my hookahs when I'm teaching, Like, 373 00:19:43.519 --> 00:19:45.359 I want your heart to be strong, I want your 374 00:19:45.440 --> 00:19:47.759 muscles to be strong. I want you to be able 375 00:19:47.839 --> 00:19:51.519 to recover when your heart rate comes up in everyday life, 376 00:19:51.599 --> 00:19:55.200 that you have a strong heart that knows what to 377 00:19:55.279 --> 00:19:57.640 do when your heart rate gets elevated and when it 378 00:19:57.680 --> 00:19:59.839 needs to adjust and recover. I want you to have 379 00:20:00.920 --> 00:20:03.119 I want you to have coordination. That's a big thing, 380 00:20:03.240 --> 00:20:05.440 especially as we get older. I want you to have 381 00:20:05.480 --> 00:20:09.319 your endurance and your strength too, and especially through menopause, 382 00:20:09.680 --> 00:20:14.240 when changes in hormone can affect not just we were talking 383 00:20:14.279 --> 00:20:16.039 about this time, like oh, we're just crazy people up 384 00:20:16.039 --> 00:20:17.799 in this place. It's hot as cold, we're crying. We're 385 00:20:17.839 --> 00:20:20.599 not crying, we're mad. We're throwing shit, Like okay, that's 386 00:20:20.599 --> 00:20:23.880 a whole nother ballgame. But those hormones can affect where 387 00:20:23.920 --> 00:20:26.720 we carry fat. That can also trigger a whole lot 388 00:20:26.720 --> 00:20:29.599 of stress in some people as well. And it also 389 00:20:29.640 --> 00:20:32.559 makes preserving muscle increasingly important. And I don't think we 390 00:20:32.599 --> 00:20:35.920 need to voluntarily remove an entire type of training because 391 00:20:35.920 --> 00:20:38.960 Instagram or the person beside us decided that women over 392 00:20:39.039 --> 00:20:42.599 forty should only walk in lift weights. You can walk, absolutely, 393 00:20:42.599 --> 00:20:44.119 without a shadow of a doubt. You can walk. It's 394 00:20:44.119 --> 00:20:46.039 good for your mental health, it's good for your mobility. 395 00:20:46.039 --> 00:20:49.319 It's good for many things. You could also lift weights, absolutely, 396 00:20:49.359 --> 00:20:52.160 that's cool. We want to lift weights. You can also 397 00:20:52.160 --> 00:20:55.599 get your heart rate up sometimes too. Those things they 398 00:20:55.599 --> 00:20:58.920 don't necessarily compete with each other, They compliment each other. 399 00:20:59.119 --> 00:21:00.759 I always say, too much a good thing can be 400 00:21:00.799 --> 00:21:03.400 a bad thing. I talk about that a lot with nutrition, 401 00:21:03.519 --> 00:21:07.200