WEBVTT 1 00:00:37.039 --> 00:00:41.719 Welcome to today's Breakthrough Lab. Your next breakthrough starts here today. 2 00:00:42.200 --> 00:00:45.600 I have round two of a very special guest. He 3 00:00:45.759 --> 00:00:50.439 was in the Breakthrough Lab back in August and I 4 00:00:50.560 --> 00:00:52.679 just love what he has to bring to the table, 5 00:00:52.719 --> 00:00:54.320 so I had to bring him back for more because 6 00:00:54.320 --> 00:00:57.439 it's so important. Heck, it's something that I'm focusing on 7 00:00:57.920 --> 00:01:02.200 this year as well, and that is longngevity, So everyone 8 00:01:02.320 --> 00:01:05.439 please help me. Welcome Greg Lunsky, and I'm going to 9 00:01:05.560 --> 00:01:08.680 introduce him before I bring him on. He's a certified 10 00:01:08.760 --> 00:01:14.359 CSC trainer with a Masters in Education, specializes in strength 11 00:01:14.439 --> 00:01:19.599 and mobility training for parents. His mission helping busy moms 12 00:01:19.680 --> 00:01:24.079 and dads stay strong with time efficient workouts that they 13 00:01:24.079 --> 00:01:27.159 could do right at home. Heck, it's what we need. 14 00:01:27.200 --> 00:01:29.319 It's what we all need. We need to move more. 15 00:01:29.599 --> 00:01:32.599 We're sitting all day long on these computers on our phones. 16 00:01:33.000 --> 00:01:36.840 We definitely need to move more. So Greg Lunsky, everyone, 17 00:01:37.000 --> 00:01:41.319 welcome to the Breakthrough Lab. And let me let him 18 00:01:41.439 --> 00:01:47.959 into the room. Greg, welcome, Welcome to the Breakthrough Lab. 19 00:01:47.959 --> 00:01:51.000 What's going on, brother, Not much. 20 00:01:50.959 --> 00:01:53.719 Just it's glad to be on call with you again 21 00:01:53.840 --> 00:01:56.560 and share some more insights. 22 00:01:57.519 --> 00:02:03.239 Yeah, definitely. I actually love having you on the Breakthrough Lab, 23 00:02:03.319 --> 00:02:05.439 and there were so much more we could have explored, 24 00:02:05.760 --> 00:02:08.960 So I definitely want to make this episode about longevity. Right, 25 00:02:09.879 --> 00:02:14.479 there's an epidemic of people not moving, not not getting 26 00:02:14.560 --> 00:02:19.080 enough exercise. Heck, I'm one of them. I'm constantly sitting 27 00:02:19.159 --> 00:02:23.479 down working on projects, getting the Breakthrough Lab out of people, 28 00:02:24.159 --> 00:02:28.159 you know, working at my job implement an AI and 29 00:02:28.520 --> 00:02:31.120 I need to move more. So yeah, Greg, thank you 30 00:02:31.199 --> 00:02:33.599 so much, And let's have a little fun. Right, let's 31 00:02:34.039 --> 00:02:40.479 shake and move my brother first, man, Like, just tell me, like, 32 00:02:40.680 --> 00:02:42.639 what do we need to do? Man? Like, we got 33 00:02:42.680 --> 00:02:46.039 to get people moving. What's an exciting way for you 34 00:02:46.120 --> 00:02:49.599 to get people to move? Something that really gets some 35 00:02:50.479 --> 00:02:54.280 you know, motivated, or like, do we need to scare them? 36 00:02:54.360 --> 00:02:57.319 Do we need to like hang a cookie in front 37 00:02:57.360 --> 00:03:00.479 of them so they could chase after it? What can 38 00:03:00.479 --> 00:03:02.080 we get do to get people moving? 39 00:03:03.680 --> 00:03:09.159 Oh? Man, that's a question. It's the many things. Different 40 00:03:09.159 --> 00:03:14.680 things work for different folks, but one definitely is have 41 00:03:14.800 --> 00:03:17.840 some variety. One of the simplest things people can do 42 00:03:17.919 --> 00:03:23.319 is walk, you know, I mean the biggest, biggest reason 43 00:03:23.360 --> 00:03:27.479 people don't start this I don't have time and that's 44 00:03:27.479 --> 00:03:31.000 such a loaded excuse. When somebody tells me that, I 45 00:03:31.000 --> 00:03:33.759 almost want to have like a hard heart talk with them, 46 00:03:33.840 --> 00:03:41.199 because there is always time. And somebody this last weekend 47 00:03:41.280 --> 00:03:45.240 we were at a speaker school see for Rapheel, and 48 00:03:45.560 --> 00:03:48.520 may not be perfectly stated, but he said, basically, one 49 00:03:48.560 --> 00:03:51.759 thing we can't waste is is our time. You don't 50 00:03:51.759 --> 00:03:54.919 have time to waste your time. And I really like 51 00:03:55.719 --> 00:03:59.919 sink in with me, and I think people really at 52 00:04:00.000 --> 00:04:06.879 actually have to schedule it. One to prioritize it. Simple 53 00:04:06.919 --> 00:04:10.159 walking like for example, you know, somebody can walk for 54 00:04:10.280 --> 00:04:13.800 five ten to fifteen minute segments like I even see 55 00:04:13.840 --> 00:04:18.480 a lot of teachers between their classes when they have prep, 56 00:04:18.680 --> 00:04:21.279 they'll start, they'll do laps inside of the building when 57 00:04:21.319 --> 00:04:24.199 it's like cold outside like this, don't do laps and 58 00:04:24.240 --> 00:04:28.240 the always and walk so small breaks we can get these. 59 00:04:28.319 --> 00:04:33.040 What I like to call is just like little a 60 00:04:33.040 --> 00:04:37.279 little basically like micro segments of movements, you know, a 61 00:04:37.279 --> 00:04:41.720 little even better, but it may make some people hungry. 62 00:04:41.720 --> 00:04:45.519 It is like movement snacks, okay, a little bit and 63 00:04:45.519 --> 00:04:49.680 pieces here throughout the day, so and eventually it'll add up, 64 00:04:49.920 --> 00:04:54.079 you know, but walking is critical for one because our 65 00:04:54.120 --> 00:04:58.920 body is so efficient, and the best way I can 66 00:04:59.279 --> 00:05:03.439 relate it to is is really the longevity factor. How 67 00:05:03.480 --> 00:05:08.920 does the person want to function and move when they're 68 00:05:08.959 --> 00:05:13.519 in not retirement? Do they want to be dependant or 69 00:05:13.560 --> 00:05:16.639 rely on somebody because they can't even stand up out 70 00:05:16.639 --> 00:05:17.120 of a chair. 71 00:05:19.160 --> 00:05:21.639 Yeah. Yeah, it's a big deal, brother, It's a big deal. 72 00:05:21.680 --> 00:05:23.600 I like what you said there, movement snacks. You know, 73 00:05:23.639 --> 00:05:26.240 I think everybody loves a snack, right, and so like 74 00:05:26.279 --> 00:05:30.360 maybe turning these little moments into a snack just just 75 00:05:30.519 --> 00:05:33.040 you know, hey, don't snack after your movement snack kind 76 00:05:33.079 --> 00:05:36.319 of deal, right, which people probably will. 77 00:05:36.160 --> 00:05:36.519 Want to do. 78 00:05:37.399 --> 00:05:41.120 Yeah. Yeah. So recently I had an event and I 79 00:05:41.199 --> 00:05:43.480 was standing all day and I was just making sure 80 00:05:43.560 --> 00:05:47.199 that you know, I was like the director, I was 81 00:05:47.240 --> 00:05:50.279 the host, I was the audio visual guy. And the 82 00:05:50.319 --> 00:05:53.680 next day was Sunday and my legs were like Geo, 83 00:05:54.079 --> 00:05:58.879 they were like screaming, you need to walk. And so 84 00:05:59.120 --> 00:06:00.600 like I thought of you, and I said, we got 85 00:06:00.600 --> 00:06:02.720 to get Greg on the on the Breakthrough Lab because like, 86 00:06:02.800 --> 00:06:06.759 I definitely need this advice. So what are like good 87 00:06:06.759 --> 00:06:11.639 ways for what are good ways for people to create 88 00:06:11.800 --> 00:06:15.199 that time? Right? So I know you're saying, schedule it right, 89 00:06:15.680 --> 00:06:19.439 So how can people hold themselves accountable to really dedicate 90 00:06:19.480 --> 00:06:21.839 that time right? Like what do they need a gym 91 00:06:21.879 --> 00:06:26.439 at home? Or you know, if they do have five, ten, 92 00:06:26.600 --> 00:06:30.120 fifteen minutes here and there, how easy is it to 93 00:06:30.199 --> 00:06:32.959 get a workout, you know, with your body, with a 94 00:06:33.000 --> 00:06:36.680 few things at home or wherever they are, maybe in 95 00:06:36.720 --> 00:06:38.519 their office or personal business space. 96 00:06:40.600 --> 00:06:45.160 It's very easy, really, but for most folks the problem 97 00:06:45.279 --> 00:06:50.199 is starting knowing what to do. So let's say somebody's 98 00:06:50.240 --> 00:06:53.920 at work setting the alarm clock, whether it's on the 99 00:06:54.000 --> 00:06:58.800 watch or the cell phone, on the hour, doing five 100 00:06:58.879 --> 00:07:02.279 minutes of movement, whether it's like a walk or even 101 00:07:02.319 --> 00:07:06.720 simply like just like marching in place, shifting the weight 102 00:07:06.800 --> 00:07:09.800 and holding that one leg up like they're about to 103 00:07:09.839 --> 00:07:13.920 step on a staircase but not, And that actually builds 104 00:07:14.240 --> 00:07:18.920 pretty good balance, just wakes everything up, brings that appropriate sception. 105 00:07:19.480 --> 00:07:21.319 I don't want to try to use too much jogging, 106 00:07:21.319 --> 00:07:25.120 but basically mind muscle body connection. It just wakes things up, 107 00:07:25.519 --> 00:07:30.839 like marching in place for like a minute, and that's 108 00:07:30.879 --> 00:07:34.040 actually actually a great exercise if you hold let's say 109 00:07:34.720 --> 00:07:36.560 a weight in front of you, so it could be 110 00:07:36.639 --> 00:07:39.279 maybe like a work bag. You know, some people have 111 00:07:39.439 --> 00:07:42.160 so much things in their bag it weighs ten pounds, 112 00:07:42.160 --> 00:07:45.399 and now you have resistance your own workbag and your 113 00:07:45.439 --> 00:07:48.240 marching in place, working on a core in stability, you know, 114 00:07:48.399 --> 00:07:49.360 simple things. 115 00:07:49.160 --> 00:07:51.319 Like that from home people. 116 00:07:52.519 --> 00:07:57.360 Yeah, from home, it's not they don't need really extensive equipment. 117 00:07:58.079 --> 00:08:02.120 Could be as simple as resistance bands, a couple of dumbbells, 118 00:08:02.800 --> 00:08:07.399 and really learning to move your own body weight. Well, 119 00:08:08.560 --> 00:08:10.079 so that's another key thing. 120 00:08:11.480 --> 00:08:14.560 Yeah, I like that. Yeah, so you know, basically make 121 00:08:14.639 --> 00:08:19.480 your own weighted bag, right, So maybe like what's a 122 00:08:19.519 --> 00:08:21.480 good thing to put in there, like some books like 123 00:08:21.519 --> 00:08:25.199 the Encyclopedia. 124 00:08:24.000 --> 00:08:27.519 Yeah, a bunch of books, or sometimes people have these 125 00:08:27.560 --> 00:08:31.839 big bottles of water that are like either quartz size 126 00:08:31.959 --> 00:08:35.759 or half gallon size, not at some weight. 127 00:08:36.600 --> 00:08:37.240 I like that. 128 00:08:37.360 --> 00:08:37.559 Yeah. 129 00:08:37.639 --> 00:08:40.200 Yeah, So I'm definitely gonna put a book back together 130 00:08:40.519 --> 00:08:42.720 and throw some weight, and whenever I'm walking to work, 131 00:08:43.000 --> 00:08:44.799 I'm gonna have this book back on and I'm gonna 132 00:08:44.799 --> 00:08:47.320 be exercises my leg giving them a little bit like 133 00:08:47.600 --> 00:08:50.960 that strength training at the same time. Wow, that's amazing, man, 134 00:08:51.000 --> 00:08:54.440 it's such a great tip. I hope everyone's listening. Here 135 00:08:54.519 --> 00:08:57.039 take some notes, guys. You know we're gonna make sure 136 00:08:57.080 --> 00:08:59.080 we get the best use of Greg today. Man, you 137 00:08:59.120 --> 00:09:05.559 know awesome another woman, Oh, go ahead, go ahead, right, yeah, another. 138 00:09:05.360 --> 00:09:08.200 One that just came to my mind. It's just simply squats, 139 00:09:08.240 --> 00:09:11.120 you know, chair squads. A lot of people are working 140 00:09:11.120 --> 00:09:15.320 from their desk doing ten twenty squats every hour. 141 00:09:17.080 --> 00:09:22.039 Okay, And how do you get someone to remember? Do 142 00:09:22.080 --> 00:09:24.919 you set your clock on your computer or on your 143 00:09:24.960 --> 00:09:27.759 on your or on your phone? How do you how 144 00:09:27.799 --> 00:09:29.600 do you get to remember? Because obviously, you know, you 145 00:09:29.639 --> 00:09:31.799 get busy and then get hyper focused. 146 00:09:31.840 --> 00:09:35.360 Right, Probably the easiest win to do is like set 147 00:09:35.440 --> 00:09:41.000 uh countdown timer for like an hour, so uh for 148 00:09:41.120 --> 00:09:44.159 like an hour and then just move for like a 149 00:09:44.200 --> 00:09:47.799 couple few minutes, five minutes. That's probably the easiest way. 150 00:09:48.519 --> 00:09:52.759 Wow, wow, incredible, incredible. So that's definitely a little bit 151 00:09:52.759 --> 00:09:56.879 of a work of a leg workout dies you know 152 00:09:57.440 --> 00:09:59.840 the upper waist, right, is there anything like? 153 00:10:00.240 --> 00:10:00.399 So? 154 00:10:00.600 --> 00:10:06.639 Mobility and longevity, right, also comes with mobility and stretching. Right, 155 00:10:07.159 --> 00:10:09.639 What are some things that people can do, you know, 156 00:10:11.159 --> 00:10:14.120 on their own to increase that mobility so that you know, 157 00:10:14.559 --> 00:10:17.399 God forbid, if they have a fall, or if they have, 158 00:10:19.080 --> 00:10:21.200 you know, like an accident or something that their body 159 00:10:21.480 --> 00:10:25.360 you know, has that elasticity to be able to like 160 00:10:25.600 --> 00:10:29.080 number one support and also have that flow needed so 161 00:10:29.159 --> 00:10:32.360 that you know, bones don't break or you don't suffer 162 00:10:32.440 --> 00:10:34.799 like a fracture or even like a sprain. 163 00:10:36.399 --> 00:10:40.879 Yeah, so two things come to my mind. One, so 164 00:10:40.919 --> 00:10:44.679 there's different types of mobility. So when we're talking about mobility, right, 165 00:10:45.360 --> 00:10:49.080 let's say somebody is doing wrist circles. I mean that's 166 00:10:49.159 --> 00:10:53.000 kind of like goosey I call mobility. But when you 167 00:10:53.159 --> 00:10:57.600 actually articulate the movement just in the joint and push 168 00:10:57.639 --> 00:11:01.960 it to the limit, now you're really isolating all of 169 00:11:02.000 --> 00:11:08.440 those tissues. So very focused mobility movements very slow, and 170 00:11:08.600 --> 00:11:12.840 things will start to kind of fire up around the joint. 171 00:11:13.720 --> 00:11:18.320 That's one and two is there's really no way around it. 172 00:11:19.240 --> 00:11:24.799 The best thing that can build that foundation of thicker bones, 173 00:11:25.919 --> 00:11:31.240 more dense bones, and also lean muscle which will act 174 00:11:31.320 --> 00:11:35.519 kind of like a cushion for those bones is really 175 00:11:35.639 --> 00:11:39.679 resistance training, whether it's body weight, bands, weightlifting, or a 176 00:11:39.679 --> 00:11:43.279 combination of things. And people really don't need to do 177 00:11:43.600 --> 00:11:48.679 a lot thirty minutes of very well focused resistance training 178 00:11:48.799 --> 00:11:52.840 weightlifting a few several times a week is going to 179 00:11:52.840 --> 00:11:57.080 be night and day, a difference in their ability to 180 00:11:58.039 --> 00:12:01.000 reduce the risk of injuries, and if they do happen, 181 00:12:01.080 --> 00:12:03.840 people can catch themselves and not be so severe. 182 00:12:04.559 --> 00:12:06.679 Gotta got it. What do you think is the number 183 00:12:06.720 --> 00:12:11.480 one thing stopping people from really exercising? Right? It's because 184 00:12:11.519 --> 00:12:14.480 it's it's such a needed thing, right for our long 185 00:12:14.559 --> 00:12:18.440 term health and short term. Two, anything you know, it 186 00:12:18.480 --> 00:12:23.200 impacts everything from your energy levels, from you know, the 187 00:12:23.200 --> 00:12:29.240 way you move, from even you know, your sexual activity. Right, 188 00:12:30.000 --> 00:12:33.879 everything gets impacted by your by your how much exercise 189 00:12:33.919 --> 00:12:36.360 you're doing. Like, what's the number one thing that people 190 00:12:36.440 --> 00:12:39.960 can do to really make this number one? Right? How 191 00:12:40.000 --> 00:12:42.080 can we help them have a breakthrough? 192 00:12:44.480 --> 00:12:48.240 It's a really good question. Having dealt with so many 193 00:12:48.240 --> 00:12:52.399 clients over the last several years. It's not one thing. 194 00:12:52.759 --> 00:12:57.320 It's actually multiple things. One is definitely the time constraint. 195 00:12:57.440 --> 00:13:04.240 People believe they don't have time. Two, they don't think 196 00:13:04.399 --> 00:13:09.000 about it long term. They don't understand the cost of 197 00:13:09.039 --> 00:13:13.879 it that if they keep delaying it, what is going 198 00:13:13.960 --> 00:13:19.720 to be the actual cost. So there's two ways I 199 00:13:19.759 --> 00:13:23.919 want to I like to sometimes interpret to people about 200 00:13:24.240 --> 00:13:28.279 what they can expect. So would somebody like to suffer 201 00:13:28.320 --> 00:13:33.679 twice by not working out and also dealing with the 202 00:13:33.720 --> 00:13:39.120 repercussions of the reduced quality of life into longevity, or 203 00:13:39.159 --> 00:13:42.879 would somebody like to suffer only once through the workout, 204 00:13:43.120 --> 00:13:48.000 get it done, suck it up, and reap its benefits 205 00:13:48.360 --> 00:13:52.200 as those dividends pay into the future for their quality 206 00:13:52.240 --> 00:13:55.759 of life and longevity. So time constraint not having that 207 00:13:55.879 --> 00:14:00.200 vision for long haul, and three people don't know where 208 00:14:00.240 --> 00:14:00.679 to start. 209 00:14:02.799 --> 00:14:06.360 Yeah, yeah, so it's definitely so we have what I got. 210 00:14:06.360 --> 00:14:08.879 There is for at least two areas. One is like, 211 00:14:08.960 --> 00:14:11.720 you do have time, just make sure you add that 212 00:14:11.879 --> 00:14:15.399 time and you get that scheduled right. And the second 213 00:14:15.399 --> 00:14:18.639 thing is just start get outside your box right and 214 00:14:18.720 --> 00:14:22.480 start looking into the future a bit and start visualizing 215 00:14:22.519 --> 00:14:25.639 that kind of life you want to have right in 216 00:14:25.679 --> 00:14:29.480 your fifties and your sixties and your seventies, and just 217 00:14:30.320 --> 00:14:32.720 saying what kind of like, what do I need to 218 00:14:32.759 --> 00:14:36.559 do today to live that kind of life I want 219 00:14:36.559 --> 00:14:40.360 to have in my sixties, seventies and eighties, right nineties? Right? 220 00:14:40.960 --> 00:14:43.200 Do I want to be in a wheelchair or do 221 00:14:43.279 --> 00:14:46.480 I want to run around with my grandchildren? Right, good, 222 00:14:46.679 --> 00:14:48.480 and just when you look at when you look at 223 00:14:48.559 --> 00:14:50.879 life that that way, then you're going to say, Okay, 224 00:14:50.919 --> 00:14:53.039 I need to take action today. Is that what I'm hearing? 225 00:14:54.919 --> 00:14:58.679 Absolutely? There is no perfect time to start, and it's 226 00:14:58.759 --> 00:15:00.240 not going to be always perfec it. 227 00:15:01.240 --> 00:15:04.279 Yeah. Yeah. Is there is there any groups of exercise 228 00:15:04.320 --> 00:15:07.240 that you would recommend for someone who like says, okay, 229 00:15:07.279 --> 00:15:09.159 I don't have that much time, I'm going to make 230 00:15:09.200 --> 00:15:11.960 the time. Here's the four or five things that you 231 00:15:12.080 --> 00:15:17.440 could do just to make sure at least you're keeping 232 00:15:17.480 --> 00:15:21.639 your body in rhythm and flow, you know, Like, is 233 00:15:21.679 --> 00:15:23.679 there a group of exercises that you recommend? 234 00:15:25.039 --> 00:15:28.039 Yeah, So I would say it's more kind of like categories. 235 00:15:28.080 --> 00:15:35.679 So one, for sure, definitely walking at least five thousand, 236 00:15:36.000 --> 00:15:39.600 if not up to eight thousand steps a day. Anybody 237 00:15:39.639 --> 00:15:42.919 who walks that much is going to be a lot 238 00:15:43.039 --> 00:15:50.799 healthier than most of the population. So walking. And two 239 00:15:51.519 --> 00:15:55.320 some kind of resistance training. With the resistance training, the 240 00:15:55.399 --> 00:15:58.559 best thing that somebody can do is pick like three, 241 00:15:58.720 --> 00:16:02.879 four or five exercise is what's called compound exercises, so 242 00:16:03.039 --> 00:16:06.720 means it works multiple joints, so you know, like for example, 243 00:16:06.840 --> 00:16:14.000 push ups, squats, lunges and just just work that in 244 00:16:14.120 --> 00:16:19.879 multiple multiple sets of like low to high repetitions, depending 245 00:16:19.879 --> 00:16:24.960 on somebody's strength. The third one would be mobility. Uh, 246 00:16:25.240 --> 00:16:29.759 I'm a firm believer that mobility can actually really reduce 247 00:16:29.799 --> 00:16:33.240 the risk for injuries and their severity and not to 248 00:16:33.279 --> 00:16:36.159 mention actually helped the person move the right way. Because 249 00:16:36.440 --> 00:16:39.440 if somebody does mobility, like going back to the risk thing, 250 00:16:40.159 --> 00:16:45.039 and they're able to control articulate any joint in the 251 00:16:45.080 --> 00:16:48.440 body with control, I think about how much more control 252 00:16:48.480 --> 00:16:50.919 they'll have a let's say they have to move something 253 00:16:51.200 --> 00:16:57.600 or when they work out, there's that awareness. And the 254 00:16:57.679 --> 00:17:01.879 last one I would say is and this is outs 255 00:17:02.320 --> 00:17:07.359 well within the exercise realm, but I am noticing lately 256 00:17:07.480 --> 00:17:13.200 a lot that people need to actually include breath work 257 00:17:14.079 --> 00:17:14.720 into their lives. 258 00:17:14.960 --> 00:17:17.480 Okay, yeah, tell me a little bit more about that. 259 00:17:17.480 --> 00:17:21.680 That's the modality that I've been adapting even more to 260 00:17:21.759 --> 00:17:25.039 regulate my nervous system. But yeah, tell me about breath 261 00:17:25.079 --> 00:17:27.839 work and from your point of view, and why is 262 00:17:27.839 --> 00:17:31.680 that so important to integrate into a daily habit or 263 00:17:32.480 --> 00:17:36.799 even a physical fitness exercise? Sorry regiment? 264 00:17:37.160 --> 00:17:42.359 Yeah, yeah, So we have different types of briving techniques. 265 00:17:44.119 --> 00:17:47.599 It really is important because obviously it serves as a 266 00:17:47.599 --> 00:17:52.440 foundation to bring in the oxygen that vitality to the body, 267 00:17:52.640 --> 00:17:59.480 the mind, all the organs, as well as learning to 268 00:17:59.759 --> 00:18:02.079 breathe the correct way. You'll see a lot of people 269 00:18:02.119 --> 00:18:05.559 breathing with their chest and shoulder shrug when people are 270 00:18:05.799 --> 00:18:08.559 stressed out, and then people develop all these aches and 271 00:18:08.640 --> 00:18:12.079 pains in their necks in the upper back when they 272 00:18:12.079 --> 00:18:16.319 breathe with their shoulders and actually ribcage instead of the 273 00:18:16.480 --> 00:18:21.440 abdominal area, which is called belly breathing, or sometimes people 274 00:18:21.480 --> 00:18:24.720 call crocodile breathing. Like you see a croc it's belly 275 00:18:24.759 --> 00:18:29.319 expanding out. So it really is important to learn to 276 00:18:29.440 --> 00:18:34.640 breathe that correct way because it allows that diaphragm, that 277 00:18:34.880 --> 00:18:38.880 muscle that is underneath the lungs to move kind of 278 00:18:38.920 --> 00:18:42.279 like a jellyfish as it drops when the lungs fill 279 00:18:42.680 --> 00:18:46.079 all the way at the bottom, and that actually creates 280 00:18:46.160 --> 00:18:52.200 pressure on all the digestive system and all the circulation there, 281 00:18:52.319 --> 00:18:57.000 which actually aids it helps with circulation possibly digestion because 282 00:18:57.000 --> 00:19:00.000 you have that pressure of the diaphragm versus somebody breathing 283 00:19:00.319 --> 00:19:03.640 out into the rip gage, you're not really using the 284 00:19:03.640 --> 00:19:08.640 full capacity of the lungs to fill and no wonder 285 00:19:08.680 --> 00:19:11.000 we have people who have high levels of anxiety or 286 00:19:11.079 --> 00:19:16.720 panic attacks in this society, so it's important to breathe. 287 00:19:16.960 --> 00:19:21.200 On top of that, you can combine breathing techniques with 288 00:19:21.480 --> 00:19:31.359 actually abdominal tension exercises. A particular muscle called TVA transverse abdominance, 289 00:19:31.440 --> 00:19:33.920 which actually is the deepest one. It runs like a 290 00:19:34.000 --> 00:19:38.240 corset like a weight belt inside and it is so 291 00:19:38.480 --> 00:19:43.680 critical for the health of our breathing. It actually helps 292 00:19:43.759 --> 00:19:47.599 digestion and not to mention, it can actually correct people's 293 00:19:47.839 --> 00:19:52.680 walking gates. Let's say somebody's walking with the ankles boppling in. 294 00:19:54.119 --> 00:19:58.160 Once they train their breathing through engaging the TVA by 295 00:19:58.200 --> 00:20:03.839 doing vacuum extrac it's it's a it's a game changer 296 00:20:03.920 --> 00:20:06.519 how people actually can walk differently too. 297 00:20:07.359 --> 00:20:10.000 Yeah, so you threw a little bit of jargon for 298 00:20:10.119 --> 00:20:12.640 me if I'm a little bit confused, so let me talk. 299 00:20:12.880 --> 00:20:15.200 Let's there's a big rate for the audience as well. 300 00:20:15.799 --> 00:20:18.160 You said TVA. What does TVA stand for? 301 00:20:19.920 --> 00:20:24.160 So it's a transverse abdominance, which obviously you know the 302 00:20:24.519 --> 00:20:29.240 Latin jargon for the muscles but think of like so 303 00:20:29.359 --> 00:20:32.039 most people when they talk about apps, they talk about 304 00:20:32.039 --> 00:20:34.240 the six pack or the eight back, right, the ones 305 00:20:34.279 --> 00:20:36.839 that run up and down, and then the other one 306 00:20:36.839 --> 00:20:39.279 that people see on the side taper like like a 307 00:20:39.400 --> 00:20:43.759 V deal bleaks. Right. So people only think about those 308 00:20:43.799 --> 00:20:46.119 core muscles because they can see them if the body 309 00:20:46.119 --> 00:20:49.240 percent of fact is low. But the TVA that is 310 00:20:49.279 --> 00:20:53.720 the deepest muscle. It's way inside. It's the deepest muscle. 311 00:20:54.119 --> 00:20:57.839 But it runs like this. Think of it like a 312 00:20:57.960 --> 00:21:02.000 like a big belt like this, and it runs like 313 00:21:02.000 --> 00:21:04.799 like so, and it helps kind of think of like 314 00:21:04.960 --> 00:21:08.480 cinching the waste belt, waste waste belt like back in 315 00:21:08.519 --> 00:21:10.960 the days when women used to wear these. 316 00:21:12.559 --> 00:21:18.359 These yes to basically give a slimmer waistline. Well yeah, yeah, 317 00:21:18.359 --> 00:21:23.319 this is a motivating factor because if somebody trains the TVA, 318 00:21:23.640 --> 00:21:26.839 they can have a slimmer waistline. That's why bodybuilders actually 319 00:21:26.960 --> 00:21:29.160 are able to have that slim waistline. 320 00:21:29.200 --> 00:21:33.400 And sometimes you'll see people it's like sucking their got 321 00:21:33.480 --> 00:21:36.079 their belly that it almost looks like they're really hollow, 322 00:21:36.160 --> 00:21:38.279 there's like nothing here and they don't. 323 00:21:38.599 --> 00:21:42.599 You have seen that? Yeah, yeah, yeah, wow, incredible. See 324 00:21:42.599 --> 00:21:45.880 when I hear TV A, I just think television and audio. 325 00:21:46.119 --> 00:21:50.119 So so it shows that I need to do more exercise. 326 00:21:50.160 --> 00:21:58.759 I haven't seen my obliques in in in over five years. Awesome, Greg, Yeah, Man, 327 00:21:59.279 --> 00:22:04.039 so you've you've started a new class, right, like a 328 00:22:04.079 --> 00:22:07.400 new program, right, And I think what's the name of 329 00:22:07.440 --> 00:22:09.079 it and what's the focus there? 330 00:22:10.920 --> 00:22:13.000 So I think you may be referring to two things. 331 00:22:14.240 --> 00:22:19.119 I started a six week intro challenge one yes, yeah, 332 00:22:19.960 --> 00:22:23.319 So that is built around for people who have either 333 00:22:24.119 --> 00:22:26.359 been working out consistently and they kind of let the 334 00:22:26.440 --> 00:22:30.599 life get in the way, get busy, because they may 335 00:22:30.640 --> 00:22:33.160 have found going to the gym for like an hour, 336 00:22:33.279 --> 00:22:36.400 hour and a half at a time kind of bounting 337 00:22:36.480 --> 00:22:41.960 and just it made people unmotivated. So coming back into fittiness, 338 00:22:42.039 --> 00:22:46.119 it's more manageable starting with like thirty forty minute workouts 339 00:22:46.160 --> 00:22:50.240 several times a week. And the other person that, if 340 00:22:50.279 --> 00:22:53.319 it's too is someone who hasn't been really kind of 341 00:22:53.359 --> 00:22:56.480 moving working out in a while. And it's a starting point. 342 00:22:56.559 --> 00:23:00.079 It's just to build good habits and give people a 343 00:22:59.839 --> 00:23:05.319 way to have that feeling of accomplishment, have those little winds, 344 00:23:05.839 --> 00:23:08.519 and then you can stack from there build at five 345 00:23:08.720 --> 00:23:11.880 ten minutes per workout, maybe go from three and then 346 00:23:11.880 --> 00:23:14.720 to four or five times a week and it just 347 00:23:14.799 --> 00:23:19.960 becomes habit forming and they can gain some momentum into 348 00:23:20.000 --> 00:23:24.279 being more consistent and turning it hopefully into a lifestyle. 349 00:23:25.599 --> 00:23:27.519 Yeah, got it, got it? So you got you got 350 00:23:27.519 --> 00:23:29.720 one for like people that are already in the move, 351 00:23:29.839 --> 00:23:31.559 they're in the flow, they're in the rhythm, and you 352 00:23:31.640 --> 00:23:34.240 just help them keep on that path. And then you 353 00:23:34.279 --> 00:23:37.960 got it for like hey, I haven't moved, I feel awkward, 354 00:23:38.640 --> 00:23:42.000 and here you go, like Greg's here to make sure 355 00:23:42.079 --> 00:23:46.599 that you get going in the right direction. Nice brother, Yeah, man, Yeah, 356 00:23:46.759 --> 00:23:48.599 count me in. I'm signing up. I'm sending you the 357 00:23:48.599 --> 00:23:56.079 cash tonight. Okay. Hey, so, so you've you one of 358 00:23:56.079 --> 00:24:01.039 the things you've you've gotten really known or as kettlebells. 359 00:24:01.119 --> 00:24:01.319 Right. 360 00:24:02.160 --> 00:24:05.359 Kettlebells has been like you're a call to action. 361 00:24:05.559 --> 00:24:05.720 Right. 362 00:24:06.039 --> 00:24:10.000 I even saw this really cool advertising on Instagram. Would 363 00:24:10.039 --> 00:24:12.640 you with this awesome black truck and you're like just 364 00:24:13.240 --> 00:24:15.960 you know, busting out the kettlebells. So yeah, tell me 365 00:24:16.079 --> 00:24:19.599 what what what drew you to kettlebells? Right? Everybody, everybody 366 00:24:19.640 --> 00:24:23.000 has their niche, everybody has their the thing that they 367 00:24:23.160 --> 00:24:26.240 like to you know on board. You know some people 368 00:24:26.359 --> 00:24:30.599 have you know, what do you some people just do calisthenics, right, 369 00:24:30.640 --> 00:24:32.279 which is like just using the body weight. 370 00:24:32.359 --> 00:24:32.519 Right. 371 00:24:33.039 --> 00:24:36.559 Then there's what's that other? Really the one with there 372 00:24:36.759 --> 00:24:41.279 they're jumping on top of the box. I'm drawing a 373 00:24:41.319 --> 00:24:42.079 blank right now. 374 00:24:42.759 --> 00:24:45.880 I think you're talking about the pliometrics bucks jumping. 375 00:24:45.640 --> 00:24:49.200 Things like that. Yeah, there's the t RX bands right, 376 00:24:49.799 --> 00:24:51.759 you know the hang from the from the ceiling and 377 00:24:51.799 --> 00:24:54.519 people use that a lot. And so like what what 378 00:24:54.599 --> 00:24:57.759 drew you to the kettlebells and why is that your 379 00:24:57.960 --> 00:25:01.319 your primary choice or are you moving away and adding 380 00:25:01.359 --> 00:25:01.960 something new? 381 00:25:03.200 --> 00:25:07.880 So it used to be my primary tool, but I 382 00:25:08.000 --> 00:25:10.240 like to I like to think of it as a 383 00:25:10.279 --> 00:25:16.160 tool currently my training. What I use is kind of 384 00:25:16.240 --> 00:25:21.039 equally balanced, where it's some kettlebells, some barbells, down bells, 385 00:25:21.200 --> 00:25:26.039 body weight, and a small percentage bands. It really depends 386 00:25:26.079 --> 00:25:29.519 what I'm doing with the tool. It serves its purpose. 387 00:25:30.759 --> 00:25:34.200 But what got me into them initially was a really 388 00:25:34.240 --> 00:25:38.000 bad injury and the shoulder back in two thousand and seven. 389 00:25:39.880 --> 00:25:42.680 It would had some nerve damage. It took a while 390 00:25:42.759 --> 00:25:46.640 to find the right orthopedic surgeon because it was really 391 00:25:46.680 --> 00:25:50.079 not functional and doing the typical workouts, like the typical 392 00:25:50.119 --> 00:25:53.799 split routines, you see people doing okay bench day, then 393 00:25:53.839 --> 00:25:57.880 it's another day's back day and the shoulder wasn't really 394 00:25:57.880 --> 00:25:59.720 doing good. It was just getting warm. So I was 395 00:25:59.720 --> 00:26:06.200 looking for a different tool that builds mobility, stability, and 396 00:26:06.960 --> 00:26:10.720 just overall strength. And because of the position the way 397 00:26:10.759 --> 00:26:14.240 it sits, like when you're doing overhead presses or even 398 00:26:14.519 --> 00:26:18.079 just swings alone, you know, people think it's hips on 399 00:26:18.119 --> 00:26:20.079 the swings, but you have to think about you have 400 00:26:20.119 --> 00:26:22.920 to you can't let the belt pull the shoulder away. 401 00:26:23.559 --> 00:26:28.720