Speaker 1: Welcome to today's Breakthrough Lab. Your next breakthrough starts here today.
Speaker 1: I have round two of a very special guest. He
Speaker 1: was in the Breakthrough Lab back in August and I
Speaker 1: just love what he has to bring to the table,
Speaker 1: so I had to bring him back for more because
Speaker 1: it's so important. Heck, it's something that I'm focusing on
Speaker 1: this year as well, and that is longngevity, So everyone
Speaker 1: please help me. Welcome Greg Lunsky, and I'm going to
Speaker 1: introduce him before I bring him on. He's a certified
Speaker 1: CSC trainer with a Masters in Education, specializes in strength
Speaker 1: and mobility training for parents. His mission helping busy moms
Speaker 1: and dads stay strong with time efficient workouts that they
Speaker 1: could do right at home. Heck, it's what we need.
Speaker 1: It's what we all need. We need to move more.
Speaker 1: We're sitting all day long on these computers on our phones.
Speaker 1: We definitely need to move more. So Greg Lunsky, everyone,
Speaker 1: welcome to the Breakthrough Lab. And let me let him
Speaker 1: into the room. Greg, welcome, Welcome to the Breakthrough Lab.
Speaker 1: What's going on, brother, Not much.
Speaker 2: Just it's glad to be on call with you again
Speaker 2: and share some more insights.
Speaker 1: Yeah, definitely. I actually love having you on the Breakthrough Lab,
Speaker 1: and there were so much more we could have explored,
Speaker 1: So I definitely want to make this episode about longevity. Right,
Speaker 1: there's an epidemic of people not moving, not not getting
Speaker 1: enough exercise. Heck, I'm one of them. I'm constantly sitting
Speaker 1: down working on projects, getting the Breakthrough Lab out of people,
Speaker 1: you know, working at my job implement an AI and
Speaker 1: I need to move more. So yeah, Greg, thank you
Speaker 1: so much, And let's have a little fun. Right, let's
Speaker 1: shake and move my brother first, man, Like, just tell me, like,
Speaker 1: what do we need to do? Man? Like, we got
Speaker 1: to get people moving. What's an exciting way for you
Speaker 1: to get people to move? Something that really gets some
Speaker 1: you know, motivated, or like, do we need to scare them?
Speaker 1: Do we need to like hang a cookie in front
Speaker 1: of them so they could chase after it? What can
Speaker 1: we get do to get people moving?
Speaker 2: Oh? Man, that's a question. It's the many things. Different
Speaker 2: things work for different folks, but one definitely is have
Speaker 2: some variety. One of the simplest things people can do
Speaker 2: is walk, you know, I mean the biggest, biggest reason
Speaker 2: people don't start this I don't have time and that's
Speaker 2: such a loaded excuse. When somebody tells me that, I
Speaker 2: almost want to have like a hard heart talk with them,
Speaker 2: because there is always time. And somebody this last weekend
Speaker 2: we were at a speaker school see for Rapheel, and
Speaker 2: may not be perfectly stated, but he said, basically, one
Speaker 2: thing we can't waste is is our time. You don't
Speaker 2: have time to waste your time. And I really like
Speaker 2: sink in with me, and I think people really at
Speaker 2: actually have to schedule it. One to prioritize it. Simple
Speaker 2: walking like for example, you know, somebody can walk for
Speaker 2: five ten to fifteen minute segments like I even see
Speaker 2: a lot of teachers between their classes when they have prep,
Speaker 2: they'll start, they'll do laps inside of the building when
Speaker 2: it's like cold outside like this, don't do laps and
Speaker 2: the always and walk so small breaks we can get these.
Speaker 2: What I like to call is just like little a
Speaker 2: little basically like micro segments of movements, you know, a
Speaker 2: little even better, but it may make some people hungry.
Speaker 2: It is like movement snacks, okay, a little bit and
Speaker 2: pieces here throughout the day, so and eventually it'll add up,
Speaker 2: you know, but walking is critical for one because our
Speaker 2: body is so efficient, and the best way I can
Speaker 2: relate it to is is really the longevity factor. How
Speaker 2: does the person want to function and move when they're
Speaker 2: in not retirement? Do they want to be dependant or
Speaker 2: rely on somebody because they can't even stand up out
Speaker 2: of a chair.
Speaker 1: Yeah. Yeah, it's a big deal, brother, It's a big deal.
Speaker 1: I like what you said there, movement snacks. You know,
Speaker 1: I think everybody loves a snack, right, and so like
Speaker 1: maybe turning these little moments into a snack just just
Speaker 1: you know, hey, don't snack after your movement snack kind
Speaker 1: of deal, right, which people probably will.
Speaker 3: Want to do.
Speaker 1: Yeah. Yeah. So recently I had an event and I
Speaker 1: was standing all day and I was just making sure
Speaker 1: that you know, I was like the director, I was
Speaker 1: the host, I was the audio visual guy. And the
Speaker 1: next day was Sunday and my legs were like Geo,
Speaker 1: they were like screaming, you need to walk. And so
Speaker 1: like I thought of you, and I said, we got
Speaker 1: to get Greg on the on the Breakthrough Lab because like,
Speaker 1: I definitely need this advice. So what are like good
Speaker 1: ways for what are good ways for people to create
Speaker 1: that time? Right? So I know you're saying, schedule it right,
Speaker 1: So how can people hold themselves accountable to really dedicate
Speaker 1: that time right? Like what do they need a gym
Speaker 1: at home? Or you know, if they do have five, ten,
Speaker 1: fifteen minutes here and there, how easy is it to
Speaker 1: get a workout, you know, with your body, with a
Speaker 1: few things at home or wherever they are, maybe in
Speaker 1: their office or personal business space.
Speaker 2: It's very easy, really, but for most folks the problem
Speaker 2: is starting knowing what to do. So let's say somebody's
Speaker 2: at work setting the alarm clock, whether it's on the
Speaker 2: watch or the cell phone, on the hour, doing five
Speaker 2: minutes of movement, whether it's like a walk or even
Speaker 2: simply like just like marching in place, shifting the weight
Speaker 2: and holding that one leg up like they're about to
Speaker 2: step on a staircase but not, And that actually builds
Speaker 2: pretty good balance, just wakes everything up, brings that appropriate sception.
Speaker 2: I don't want to try to use too much jogging,
Speaker 2: but basically mind muscle body connection. It just wakes things up,
Speaker 2: like marching in place for like a minute, and that's
Speaker 2: actually actually a great exercise if you hold let's say
Speaker 2: a weight in front of you, so it could be
Speaker 2: maybe like a work bag. You know, some people have
Speaker 2: so much things in their bag it weighs ten pounds,
Speaker 2: and now you have resistance your own workbag and your
Speaker 2: marching in place, working on a core in stability, you know,
Speaker 2: simple things.
Speaker 1: Like that from home people.
Speaker 2: Yeah, from home, it's not they don't need really extensive equipment.
Speaker 2: Could be as simple as resistance bands, a couple of dumbbells,
Speaker 2: and really learning to move your own body weight. Well,
Speaker 2: so that's another key thing.
Speaker 1: Yeah, I like that. Yeah, so you know, basically make
Speaker 1: your own weighted bag, right, So maybe like what's a
Speaker 1: good thing to put in there, like some books like
Speaker 1: the Encyclopedia.
Speaker 2: Yeah, a bunch of books, or sometimes people have these
Speaker 2: big bottles of water that are like either quartz size
Speaker 2: or half gallon size, not at some weight.
Speaker 1: I like that.
Speaker 2: Yeah.
Speaker 1: Yeah, So I'm definitely gonna put a book back together
Speaker 1: and throw some weight, and whenever I'm walking to work,
Speaker 1: I'm gonna have this book back on and I'm gonna
Speaker 1: be exercises my leg giving them a little bit like
Speaker 1: that strength training at the same time. Wow, that's amazing, man,
Speaker 1: it's such a great tip. I hope everyone's listening. Here
Speaker 1: take some notes, guys. You know we're gonna make sure
Speaker 1: we get the best use of Greg today. Man, you
Speaker 1: know awesome another woman, Oh, go ahead, go ahead, right, yeah, another.
Speaker 2: One that just came to my mind. It's just simply squats,
Speaker 2: you know, chair squads. A lot of people are working
Speaker 2: from their desk doing ten twenty squats every hour.
Speaker 1: Okay, And how do you get someone to remember? Do
Speaker 1: you set your clock on your computer or on your
Speaker 1: on your or on your phone? How do you how
Speaker 1: do you get to remember? Because obviously, you know, you
Speaker 1: get busy and then get hyper focused.
Speaker 2: Right, Probably the easiest win to do is like set
Speaker 2: uh countdown timer for like an hour, so uh for
Speaker 2: like an hour and then just move for like a
Speaker 2: couple few minutes, five minutes. That's probably the easiest way.
Speaker 1: Wow, wow, incredible, incredible. So that's definitely a little bit
Speaker 1: of a work of a leg workout dies you know
Speaker 1: the upper waist, right, is there anything like?
Speaker 2: So?
Speaker 1: Mobility and longevity, right, also comes with mobility and stretching. Right,
Speaker 1: What are some things that people can do, you know,
Speaker 1: on their own to increase that mobility so that you know,
Speaker 1: God forbid, if they have a fall, or if they have,
Speaker 1: you know, like an accident or something that their body
Speaker 1: you know, has that elasticity to be able to like
Speaker 1: number one support and also have that flow needed so
Speaker 1: that you know, bones don't break or you don't suffer
Speaker 1: like a fracture or even like a sprain.
Speaker 2: Yeah, so two things come to my mind. One, so
Speaker 2: there's different types of mobility. So when we're talking about mobility, right,
Speaker 2: let's say somebody is doing wrist circles. I mean that's
Speaker 2: kind of like goosey I call mobility. But when you
Speaker 2: actually articulate the movement just in the joint and push
Speaker 2: it to the limit, now you're really isolating all of
Speaker 2: those tissues. So very focused mobility movements very slow, and
Speaker 2: things will start to kind of fire up around the joint.
Speaker 2: That's one and two is there's really no way around it.
Speaker 2: The best thing that can build that foundation of thicker bones,
Speaker 2: more dense bones, and also lean muscle which will act
Speaker 2: kind of like a cushion for those bones is really
Speaker 2: resistance training, whether it's body weight, bands, weightlifting, or a
Speaker 2: combination of things. And people really don't need to do
Speaker 2: a lot thirty minutes of very well focused resistance training
Speaker 2: weightlifting a few several times a week is going to
Speaker 2: be night and day, a difference in their ability to
Speaker 2: reduce the risk of injuries, and if they do happen,
Speaker 2: people can catch themselves and not be so severe.
Speaker 1: Gotta got it. What do you think is the number
Speaker 1: one thing stopping people from really exercising? Right? It's because
Speaker 1: it's it's such a needed thing, right for our long
Speaker 1: term health and short term. Two, anything you know, it
Speaker 1: impacts everything from your energy levels, from you know, the
Speaker 1: way you move, from even you know, your sexual activity. Right,
Speaker 1: everything gets impacted by your by your how much exercise
Speaker 1: you're doing. Like, what's the number one thing that people
Speaker 1: can do to really make this number one? Right? How
Speaker 1: can we help them have a breakthrough?
Speaker 2: It's a really good question. Having dealt with so many
Speaker 2: clients over the last several years. It's not one thing.
Speaker 2: It's actually multiple things. One is definitely the time constraint.
Speaker 2: People believe they don't have time. Two, they don't think
Speaker 2: about it long term. They don't understand the cost of
Speaker 2: it that if they keep delaying it, what is going
Speaker 2: to be the actual cost. So there's two ways I
Speaker 2: want to I like to sometimes interpret to people about
Speaker 2: what they can expect. So would somebody like to suffer
Speaker 2: twice by not working out and also dealing with the
Speaker 2: repercussions of the reduced quality of life into longevity, or
Speaker 2: would somebody like to suffer only once through the workout,
Speaker 2: get it done, suck it up, and reap its benefits
Speaker 2: as those dividends pay into the future for their quality
Speaker 2: of life and longevity. So time constraint not having that
Speaker 2: vision for long haul, and three people don't know where
Speaker 2: to start.
Speaker 1: Yeah, yeah, so it's definitely so we have what I got.
Speaker 1: There is for at least two areas. One is like,
Speaker 1: you do have time, just make sure you add that
Speaker 1: time and you get that scheduled right. And the second
Speaker 1: thing is just start get outside your box right and
Speaker 1: start looking into the future a bit and start visualizing
Speaker 1: that kind of life you want to have right in
Speaker 1: your fifties and your sixties and your seventies, and just
Speaker 1: saying what kind of like, what do I need to
Speaker 1: do today to live that kind of life I want
Speaker 1: to have in my sixties, seventies and eighties, right nineties? Right?
Speaker 1: Do I want to be in a wheelchair or do
Speaker 1: I want to run around with my grandchildren? Right, good,
Speaker 1: and just when you look at when you look at
Speaker 1: life that that way, then you're going to say, Okay,
Speaker 1: I need to take action today. Is that what I'm hearing?
Speaker 2: Absolutely? There is no perfect time to start, and it's
Speaker 2: not going to be always perfec it.
Speaker 1: Yeah. Yeah. Is there is there any groups of exercise
Speaker 1: that you would recommend for someone who like says, okay,
Speaker 1: I don't have that much time, I'm going to make
Speaker 1: the time. Here's the four or five things that you
Speaker 1: could do just to make sure at least you're keeping
Speaker 1: your body in rhythm and flow, you know, Like, is
Speaker 1: there a group of exercises that you recommend?
Speaker 2: Yeah, So I would say it's more kind of like categories.
Speaker 2: So one, for sure, definitely walking at least five thousand,
Speaker 2: if not up to eight thousand steps a day. Anybody
Speaker 2: who walks that much is going to be a lot
Speaker 2: healthier than most of the population. So walking. And two
Speaker 2: some kind of resistance training. With the resistance training, the
Speaker 2: best thing that somebody can do is pick like three,
Speaker 2: four or five exercise is what's called compound exercises, so
Speaker 2: means it works multiple joints, so you know, like for example,
Speaker 2: push ups, squats, lunges and just just work that in
Speaker 2: multiple multiple sets of like low to high repetitions, depending
Speaker 2: on somebody's strength. The third one would be mobility. Uh,
Speaker 2: I'm a firm believer that mobility can actually really reduce
Speaker 2: the risk for injuries and their severity and not to
Speaker 2: mention actually helped the person move the right way. Because
Speaker 2: if somebody does mobility, like going back to the risk thing,
Speaker 2: and they're able to control articulate any joint in the
Speaker 2: body with control, I think about how much more control
Speaker 2: they'll have a let's say they have to move something
Speaker 2: or when they work out, there's that awareness. And the
Speaker 2: last one I would say is and this is outs
Speaker 2: well within the exercise realm, but I am noticing lately
Speaker 2: a lot that people need to actually include breath work
Speaker 2: into their lives.
Speaker 1: Okay, yeah, tell me a little bit more about that.
Speaker 1: That's the modality that I've been adapting even more to
Speaker 1: regulate my nervous system. But yeah, tell me about breath
Speaker 1: work and from your point of view, and why is
Speaker 1: that so important to integrate into a daily habit or
Speaker 1: even a physical fitness exercise? Sorry regiment?
Speaker 2: Yeah, yeah, So we have different types of briving techniques.
Speaker 2: It really is important because obviously it serves as a
Speaker 2: foundation to bring in the oxygen that vitality to the body,
Speaker 2: the mind, all the organs, as well as learning to
Speaker 2: breathe the correct way. You'll see a lot of people
Speaker 2: breathing with their chest and shoulder shrug when people are
Speaker 2: stressed out, and then people develop all these aches and
Speaker 2: pains in their necks in the upper back when they
Speaker 2: breathe with their shoulders and actually ribcage instead of the
Speaker 2: abdominal area, which is called belly breathing, or sometimes people
Speaker 2: call crocodile breathing. Like you see a croc it's belly
Speaker 2: expanding out. So it really is important to learn to
Speaker 2: breathe that correct way because it allows that diaphragm, that
Speaker 2: muscle that is underneath the lungs to move kind of
Speaker 2: like a jellyfish as it drops when the lungs fill
Speaker 2: all the way at the bottom, and that actually creates
Speaker 2: pressure on all the digestive system and all the circulation there,
Speaker 2: which actually aids it helps with circulation possibly digestion because
Speaker 2: you have that pressure of the diaphragm versus somebody breathing
Speaker 2: out into the rip gage, you're not really using the
Speaker 2: full capacity of the lungs to fill and no wonder
Speaker 2: we have people who have high levels of anxiety or
Speaker 2: panic attacks in this society, so it's important to breathe.
Speaker 2: On top of that, you can combine breathing techniques with
Speaker 2: actually abdominal tension exercises. A particular muscle called TVA transverse abdominance,
Speaker 2: which actually is the deepest one. It runs like a
Speaker 2: corset like a weight belt inside and it is so
Speaker 2: critical for the health of our breathing. It actually helps
Speaker 2: digestion and not to mention, it can actually correct people's
Speaker 2: walking gates. Let's say somebody's walking with the ankles boppling in.
Speaker 2: Once they train their breathing through engaging the TVA by
Speaker 2: doing vacuum extrac it's it's a it's a game changer
Speaker 2: how people actually can walk differently too.
Speaker 1: Yeah, so you threw a little bit of jargon for
Speaker 1: me if I'm a little bit confused, so let me talk.
Speaker 1: Let's there's a big rate for the audience as well.
Speaker 1: You said TVA. What does TVA stand for?
Speaker 2: So it's a transverse abdominance, which obviously you know the
Speaker 2: Latin jargon for the muscles but think of like so
Speaker 2: most people when they talk about apps, they talk about
Speaker 2: the six pack or the eight back, right, the ones
Speaker 2: that run up and down, and then the other one
Speaker 2: that people see on the side taper like like a
Speaker 2: V deal bleaks. Right. So people only think about those
Speaker 2: core muscles because they can see them if the body
Speaker 2: percent of fact is low. But the TVA that is
Speaker 2: the deepest muscle. It's way inside. It's the deepest muscle.
Speaker 2: But it runs like this. Think of it like a
Speaker 2: like a big belt like this, and it runs like
Speaker 2: like so, and it helps kind of think of like
Speaker 2: cinching the waste belt, waste waste belt like back in
Speaker 2: the days when women used to wear these.
Speaker 3: These yes to basically give a slimmer waistline. Well yeah, yeah,
Speaker 3: this is a motivating factor because if somebody trains the TVA,
Speaker 3: they can have a slimmer waistline. That's why bodybuilders actually
Speaker 3: are able to have that slim waistline.
Speaker 2: And sometimes you'll see people it's like sucking their got
Speaker 2: their belly that it almost looks like they're really hollow,
Speaker 2: there's like nothing here and they don't.
Speaker 1: You have seen that? Yeah, yeah, yeah, wow, incredible. See
Speaker 1: when I hear TV A, I just think television and audio.
Speaker 1: So so it shows that I need to do more exercise.
Speaker 1: I haven't seen my obliques in in in over five years. Awesome, Greg, Yeah, Man,
Speaker 1: so you've you've started a new class, right, like a
Speaker 1: new program, right, And I think what's the name of
Speaker 1: it and what's the focus there?
Speaker 2: So I think you may be referring to two things.
Speaker 2: I started a six week intro challenge one yes, yeah,
Speaker 2: So that is built around for people who have either
Speaker 2: been working out consistently and they kind of let the
Speaker 2: life get in the way, get busy, because they may
Speaker 2: have found going to the gym for like an hour,
Speaker 2: hour and a half at a time kind of bounting
Speaker 2: and just it made people unmotivated. So coming back into fittiness,
Speaker 2: it's more manageable starting with like thirty forty minute workouts
Speaker 2: several times a week. And the other person that, if
Speaker 2: it's too is someone who hasn't been really kind of
Speaker 2: moving working out in a while. And it's a starting point.
Speaker 2: It's just to build good habits and give people a
Speaker 2: way to have that feeling of accomplishment, have those little winds,
Speaker 2: and then you can stack from there build at five
Speaker 2: ten minutes per workout, maybe go from three and then
Speaker 2: to four or five times a week and it just
Speaker 2: becomes habit forming and they can gain some momentum into
Speaker 2: being more consistent and turning it hopefully into a lifestyle.
Speaker 1: Yeah, got it, got it? So you got you got
Speaker 1: one for like people that are already in the move,
Speaker 1: they're in the flow, they're in the rhythm, and you
Speaker 1: just help them keep on that path. And then you
Speaker 1: got it for like hey, I haven't moved, I feel awkward,
Speaker 1: and here you go, like Greg's here to make sure
Speaker 1: that you get going in the right direction. Nice brother, Yeah, man, Yeah,
Speaker 1: count me in. I'm signing up. I'm sending you the
Speaker 1: cash tonight. Okay. Hey, so, so you've you one of
Speaker 1: the things you've you've gotten really known or as kettlebells.
Speaker 2: Right.
Speaker 1: Kettlebells has been like you're a call to action.
Speaker 2: Right.
Speaker 1: I even saw this really cool advertising on Instagram. Would
Speaker 1: you with this awesome black truck and you're like just
Speaker 1: you know, busting out the kettlebells. So yeah, tell me
Speaker 1: what what what drew you to kettlebells? Right? Everybody, everybody
Speaker 1: has their niche, everybody has their the thing that they
Speaker 1: like to you know on board. You know some people
Speaker 1: have you know, what do you some people just do calisthenics, right,
Speaker 1: which is like just using the body weight.
Speaker 2: Right.
Speaker 1: Then there's what's that other? Really the one with there
Speaker 1: they're jumping on top of the box. I'm drawing a
Speaker 1: blank right now.
Speaker 2: I think you're talking about the pliometrics bucks jumping.
Speaker 1: Things like that. Yeah, there's the t RX bands right,
Speaker 1: you know the hang from the from the ceiling and
Speaker 1: people use that a lot. And so like what what
Speaker 1: drew you to the kettlebells and why is that your
Speaker 1: your primary choice or are you moving away and adding
Speaker 1: something new?
Speaker 2: So it used to be my primary tool, but I
Speaker 2: like to I like to think of it as a
Speaker 2: tool currently my training. What I use is kind of
Speaker 2: equally balanced, where it's some kettlebells, some barbells, down bells,
Speaker 2: body weight, and a small percentage bands. It really depends
Speaker 2: what I'm doing with the tool. It serves its purpose.
Speaker 2: But what got me into them initially was a really
Speaker 2: bad injury and the shoulder back in two thousand and seven.
Speaker 2: It would had some nerve damage. It took a while
Speaker 2: to find the right orthopedic surgeon because it was really
Speaker 2: not functional and doing the typical workouts, like the typical
Speaker 2: split routines, you see people doing okay bench day, then
Speaker 2: it's another day's back day and the shoulder wasn't really
Speaker 2: doing good. It was just getting warm. So I was
Speaker 2: looking for a different tool that builds mobility, stability, and
Speaker 2: just overall strength. And because of the position the way
Speaker 2: it sits, like when you're doing overhead presses or even
Speaker 2: just swings alone, you know, people think it's hips on
Speaker 2: the swings, but you have to think about you have
Speaker 2: to you can't let the belt pull the shoulder away.
Speaker 2: You're using some shoulder blade action where you pull it
Speaker 2: back and you let the shoulder gets be stable. So
Speaker 2: just the movements alone with that tool allowed me to
Speaker 2: build stability in that shoulder until the surgery happened and
Speaker 2: never looked back. Just allowed me to come back to
Speaker 2: more versatile training. But the reason you probably see the
Speaker 2: cataball a lot and other people is it's more of
Speaker 2: a symbol as well that fitness can be done anywhere
Speaker 2: with minimal.
Speaker 1: Yeah, that's why you can take it anywhere. Yeah, it's true. Sure,
Speaker 1: just one of those and you're like lifting it, yeah,
Speaker 1: you know, pushing it forward, putting it between your legs.
Speaker 1: There's that whole swinging up high, which always makes me nervous.
Speaker 2: Yeah, I mean, and it's uh and I know it
Speaker 2: can be intimidating, but you know, I hope the audience
Speaker 2: understands it's it's it's a tool that I've been training
Speaker 2: for with since two thousand and eight, eighteen years, you know,
Speaker 2: and it started with the basics, very basics, like doing
Speaker 2: the swing, the goblets squad, how to clean it and
Speaker 2: then press it over ahead and the Turkish get up.
Speaker 2: Those are like the foundation of five that I've learned
Speaker 2: and just looked at tutorials, got books, videos to hone
Speaker 2: my technique and just built from there, you know, try
Speaker 2: the different movements, like I know, the kettleby flips. That's
Speaker 2: a little bit dangerous, looks almost like a circus act,
Speaker 2: but it's actually not that scary you once somebody knows
Speaker 2: the technique and what to do with the hands when
Speaker 2: they're moving that equipment. So it's it's a learning curve
Speaker 2: just like anything else. It just takes a lot more
Speaker 2: patience because you have to be present with that too.
Speaker 2: That's one other reason why I like training with them
Speaker 2: is you really have to be present knowing how you're
Speaker 2: moving your body with that tool, so you're actually safe
Speaker 2: and it's doing what it's supposed to do.
Speaker 1: Yeah, that's true. That's true. You don't want to slam
Speaker 1: a kettle bell into here or drop it onto your
Speaker 1: foot or hit your or hit your die or your
Speaker 1: knee with it. It's definitely a tool that you have to
Speaker 1: be present. You're right, It's so true. You have to
Speaker 1: be there because so like it really forces you to
Speaker 1: focus on the movement. Yeah, you're right. Yeah, I never
Speaker 1: even thought of that. So cool. Let's move on to
Speaker 1: like supplements, man, because I was a little late starting
Speaker 1: even this podcast because I had to stop in and
Speaker 1: I was had ordered some probiotics and had ordered some
Speaker 1: greens and you know, I had ordered them for pickup
Speaker 1: and they weren't ready, so I had to wait a
Speaker 1: little bit longer. But yeah, like, what are some supplements
Speaker 1: that you really feel can make the biggest difference for
Speaker 1: someone you know that's going to get into a good regimen.
Speaker 1: And are there any brands that you like, I mean,
Speaker 1: like you know, you know, maybe we can get you
Speaker 1: some endorsements here.
Speaker 2: The biggest thing before I recommend any supplements to anybody
Speaker 2: is one is becoming familiar and comfortable with including wholesome nutrition.
Speaker 2: That's one, okay, that's one of That's one of the
Speaker 2: biggest things. Really, I know people and I'm not preaching
Speaker 2: any particular way of eating. Some people are into the
Speaker 2: intermittent fasting. Other people are into paleo diet, keto diet.
Speaker 2: I mean, you want to confuse anybody and this civilization,
Speaker 2: come up with your own new diet and there you go, right,
Speaker 2: But it really comes down it just it comes down
Speaker 2: to eat and clean. The best way I can say
Speaker 2: is eating food that is coming from single ingredients that
Speaker 2: is actually put together, not processed out of the box.
Speaker 2: But again, you know, within real, realistic expectations of what
Speaker 2: somebody's lifestyle is, supplements wise, again to recommend them. The
Speaker 2: second thing I would say is first the person should
Speaker 2: go to their whatever they use for the doctor position
Speaker 2: or natural path and get some blood work done. Really
Speaker 2: see the blood work, see what the vitamin D levels are,
Speaker 2: other things in the body that the person may be deficient.
Speaker 2: Because you know, to recommend supplements, it could be given
Speaker 2: the person too much of certain vitamins, minerals or other
Speaker 2: compounds that the person may actually not need, and considering
Speaker 2: also health conditions, so you know it's somebody diabetic, as
Speaker 2: somebody have maybe lupis, choulgrins, psoriasis, things like that, and
Speaker 2: doing a test to have that panel of what the
Speaker 2: numbers are and how the thybrid functions as well as
Speaker 2: hormone levels. That is the second part of this equation.
Speaker 2: And then I would you know, depending what the person
Speaker 2: comes up with, then you can recommend supplements. But most
Speaker 2: of the common ones that people use that excuse me,
Speaker 2: that I've used myself on and off, is creating is
Speaker 2: actually a good one, especially if somebody is working out,
Speaker 2: because it is one of the most studied ones. There's
Speaker 2: different companies out there, but it's not just for the muscles,
Speaker 2: but they've had some studies down where its actually shown
Speaker 2: to help with cognition.
Speaker 1: Okay, yeah, we all need a little bit more focus,
Speaker 1: more ability to think clearly. Right.
Speaker 2: Magnesium is another one. A lot of people are deficient
Speaker 2: in it. It can help with various things such as
Speaker 2: hormone levels, recovery, better sleep, things like that, especially now
Speaker 2: the season we're heading into. Most common and I definitely
Speaker 2: do use it, especially working in the school, you know
Speaker 2: around so many people that get sick easily. As my
Speaker 2: go to is vitamin C, D, zinc and corseting. Those
Speaker 2: seem to work pretty well, help the body with a
Speaker 2: little more robust immunity and help with some somebody's coming
Speaker 2: down with something. But within D. What's interesting is there's
Speaker 2: been some studies done that it actually helps with immunity,
Speaker 2: not just bones, but also recovery from workouts. So if
Speaker 2: somebody gets their test on and they're below that number fifty,
Speaker 2: now that can explain a lot of things. If the
Speaker 2: person's getting sick a lot that is feeling kind of
Speaker 2: like worn down, beat down after long days of work
Speaker 2: or after workouts, they are not recovering, then you know
Speaker 2: somebody's deficient envitamin D. And the other one would be
Speaker 2: a quality electrolyte. However, a lot of companies out there,
Speaker 2: they say that they're a good quality product. But the
Speaker 2: one thing I it's a pet peeve with me is
Speaker 2: when they put on the label natural flavors and there's
Speaker 2: nothing listed, So, I mean, what's in those flavors, right,
Speaker 2: those natural flavors is one can question?
Speaker 1: Yeah, yeah, natural flavors. It's like, where did you get
Speaker 1: those natural flavors from? Right exactly? Yeah, no, I agree
Speaker 1: with you. So many companies just take so many shortcuts,
Speaker 1: and it can be uh, it's daunting to try to
Speaker 1: find a product that you know, that that's wholesome and
Speaker 1: that you can love and trust.
Speaker 2: Right yeah, yeah, the speaking of I actually I do
Speaker 2: forgot to mention, I do have an account with one company.
Speaker 2: They're not cheap supplements. They're kind of expensive because it's
Speaker 2: a new technology. So a lot of supplements that people
Speaker 2: buy in the store, they may say, okay, I need
Speaker 2: to start taking a multi vitamin right, and they buy
Speaker 2: it and they say I need to maybe start taking
Speaker 2: vitamin D. So the person buy those supplements and they
Speaker 2: start taking it, but the quality of it is not
Speaker 2: that great. Like, for example, if anybody wants a good
Speaker 2: quality multi vitamin, look ats for example at vitamin C.
Speaker 2: If it is a scorbic acid, noo, it's one of
Speaker 2: those run in the mill, cheapest, you know, lab made supplements.
Speaker 2: It should be from real food, like something citrus or
Speaker 2: anything like that. So those will be the best options
Speaker 2: for multi vitamins. Vitamin D. A lot of people take
Speaker 2: them and it goes through the system, it doesn't get
Speaker 2: absorbed fully because that's a fat saluble one. It needs
Speaker 2: to be taken with on fat, with like a small
Speaker 2: meal of some fat to be fully absorbed.
Speaker 1: Yeah, yeah, yeah, all these tips and tricks are so valuable,
Speaker 1: Thank you, Greg. Yeah yeah, And how about these modalities
Speaker 1: like you know, like I recently had my nervous system
Speaker 1: feel like it was shot. And I had told you
Speaker 1: I was having some foot pain and and I went
Speaker 1: to like h and I had my first cloth cold punch. Official.
Speaker 1: I've done some outside, but I went and had my
Speaker 1: first cold punch and I want to make it like
Speaker 1: a weekly habit now. But it felt so good for
Speaker 1: my nervous system, for my body, my my leg pain
Speaker 1: like went away for a good week and a half
Speaker 1: and so and and I feel like I can I
Speaker 1: can be in the cold now longer. And I've only
Speaker 1: just done one so one official one like unofficial, like
Speaker 1: going to swimming in the beach or a lake, you
Speaker 1: know when it's cold, done that before. But but yeah,
Speaker 1: do you recommend stuff like that? And how does that
Speaker 1: help people recover? And is it beneficial to add something
Speaker 1: like that to an exercise regiment and I'll add an
Speaker 1: extra later. How about red light therapy as well? What
Speaker 1: are your thoughts on all these things that are popping up?
Speaker 2: Great question. The red light therapy, that is something that's new.
Speaker 2: I have not really looked into it. I do know
Speaker 2: that it does help with recovering from injuries now with
Speaker 2: the cold exposure. And also some people do sawn ons.
Speaker 2: A lot of folks don't understand that. What makes difference
Speaker 2: is the timing of it. So cold plunges typically are
Speaker 2: done by most people like in the morning, just kind
Speaker 2: of like to wake up the system. A person starting
Speaker 2: those should be obviously careful, you know. Most people are
Speaker 2: going to start like in the shower cold shower for
Speaker 2: like thirty seconds or a minute at a time, and
Speaker 2: build up to like maybe total of ten minutes for
Speaker 2: the week. And also including cold plunges. Let's say somebody
Speaker 2: has like a top with literally ice in their backyard,
Speaker 2: they're really going the full deal and then okay, But
Speaker 2: the only thing about cold plunges is it definitely should
Speaker 2: not be done like after workouts. What's been shown that
Speaker 2: actually helps after workouts is using the sauna because it
Speaker 2: does something with the protein that it helps with recovery.
Speaker 2: So that's why you know, sometimes you see people maybe
Speaker 2: on TV or a movie, or if you went to
Speaker 2: the gym, you'll see people going into the sauna after
Speaker 2: a workout if they have one there, because it is
Speaker 2: beneficial after training, when the cold plunges should be done
Speaker 2: away from training, not too close to it or right
Speaker 2: after the Okay, but I've heard some people reverse out
Speaker 2: of immune conditions doing cold plunges supposedly, so you know
Speaker 2: there's something to it. The other part is it activates
Speaker 2: something called the brown fat, which has a tendency to
Speaker 2: help people lose fat a little bit quicker.
Speaker 1: Wow, incredible. Yeah, yeah, it's so much coming out right thing. Sorry,
Speaker 1: things that that people you know, were just there there
Speaker 1: was no benefit to it. But then you know, you
Speaker 1: had all these cultures like surround themselves, and I mean
Speaker 1: I think there's even like a tribe or or a
Speaker 1: village somewhere in Tibet where where like little babies are
Speaker 1: put into freezing water and if they survived that free
Speaker 1: freezing water, then they'll know that they'll be able to
Speaker 1: live that like coold mountain life, you know of farming
Speaker 1: and so like uh and if they don't. I mean
Speaker 1: they kind of like the line is, you know, kind
Speaker 1: of like letting the weak kind of like behind, so
Speaker 1: a little bit extreme, but like I mean like that's
Speaker 1: we see, like you know, an example of the benefits
Speaker 1: of of of what what these cold punches can do.
Speaker 1: And so yeah, I love the fact that you know
Speaker 1: so much, are very knowledgeable. You know, what's one thing
Speaker 1: you you feel like you've learned from people? Right, like
Speaker 1: a breakthrough you've had now coaching people through so many years,
Speaker 1: your own workout programs, you're getting certified and now you're
Speaker 1: teaching people. What's what's one great takeaway that you've had,
Speaker 1: you know, becoming you know, a part of the fitness industry.
Speaker 2: Mhm, many too many to west, I mean, miss see
Speaker 2: which one I would go with?
Speaker 1: Are your top two favorite thing?
Speaker 2: Yeah, one is is that people are a lot more
Speaker 2: capable than they realize. But once you see the reaction
Speaker 2: when they attained certain things that they thought previously were unattainable,
Speaker 2: like such as losing maybe twenty five pounds because they
Speaker 2: struggled with it for such a long time, or building
Speaker 2: a certain level of strength and stability like for like
Speaker 2: another one that comes to my mind, a lot of
Speaker 2: people complain about me pain once they start strength training
Speaker 2: the lower body and doing some articulated mobility. Like I
Speaker 2: show the comparison between the risk circles. It's like they're
Speaker 2: almost like pain free. It's amazing when you give the
Speaker 2: body the right dose of movement and strength training. So
Speaker 2: that's been my probably one of the biggest takeaways. And
Speaker 2: then people there's that aha moment, like I need to
Speaker 2: be doing this.
Speaker 1: Yeah, yeah, yeah, it's I guess it's so beautiful to
Speaker 1: see people transform, right, And I think it's uh when
Speaker 1: when you get someone that that understands that they're capable
Speaker 1: of more, How beautiful is that?
Speaker 2: Yeah?
Speaker 1: I agree with you, so so true. We most of
Speaker 1: us don't know of what we're capable of until we
Speaker 1: actually go out and do things. And and then and
Speaker 1: if we do hard things and we come out on top,
Speaker 1: it's like we're super We believe we're more powerful, more
Speaker 1: confident human beings, and it makes us take more chances
Speaker 1: and do more things. Yeah. I agree with you there, yeah, yeah.
Speaker 1: Is there is there anything that that exercise has allowed
Speaker 1: you to do that uh you know, Uh, let's there's
Speaker 1: greg and then there Greg before exercise U G B E.
Speaker 1: And then there's Greg after exercise, so G A E.
Speaker 1: Which one? Uh what's uh? What's Greg after exercise?
Speaker 2: And what?
Speaker 1: Uh? Greg before exercise and Greg after exercise? What's one
Speaker 1: beautiful thing that you explore there? What happened to you?
Speaker 2: Definitely a lot less flare ups with so many old
Speaker 2: injuries back one that it was like a it was
Speaker 2: a it was a pretty bad accident, but I it
Speaker 2: was just I was humbled by the injury because I
Speaker 2: could do very little and then had to go back
Speaker 2: to the drawing board and just reassess how I was
Speaker 2: going to train to be pain free and strengthening the
Speaker 2: right things. So that in itself has allowed me to
Speaker 2: built so much better awareness as far as what I'm
Speaker 2: doing in my training and with the clients and train
Speaker 2: in a way that actually helps me avoid those injuries
Speaker 2: and to be able to do a lot of like
Speaker 2: just more like outdoors stuff, whether it's like projects around
Speaker 2: the house, construction related doing these expensive walks with the
Speaker 2: weight in the backpack, that's sort of thing. So that
Speaker 2: has been been a very positive change, not having in
Speaker 2: not the injury, but building back up from it.
Speaker 1: Yeah, Yeah, beautiful brother, beautiful. Now I'd love for you
Speaker 1: to do you have a certain nugget, maybe something that
Speaker 1: you experienced, maybe you something you got something from the
Speaker 1: speaker school you just went to over the past weekend
Speaker 1: that you could leave for the audience. Do you have
Speaker 1: anything like that that you'd like to leave as we
Speaker 1: wrap this episode up and then out, I'm gonna put
Speaker 1: you as solo here if you got something, Okay, yeah,
Speaker 1: all good, give.
Speaker 2: Me a second, yeah, yeah, yea. Let's go with the
Speaker 2: speaker school because that is always an experience.
Speaker 1: Yeah, yeah, okay, I'm gonna put you up here solo.
Speaker 1: There you go, Greg stages all yours.
Speaker 2: So going back to the speaker school, this being the
Speaker 2: third one. Coming from a background as a total introvert,
Speaker 2: not liking big crowds, not a big talker, it just
Speaker 2: allowed me to open up my mind to being curious
Speaker 2: about other people's stories, where are coming from, what they
Speaker 2: have dealt with to get themselves to a certain point,
Speaker 2: whether it's their career or health, and actually becoming a speaker.
Speaker 2: So the best thing I can share from that my
Speaker 2: own experience is that you have to invest in yourself,
Speaker 2: keep learning, and you will be amazed at the growth
Speaker 2: and progress you will see and becoming a totally different person.
Speaker 2: And then haven't actually a tribe of people around you
Speaker 2: that support you because they're on the same mission.
Speaker 1: That's a beautiful thing. Greg, that is a beautiful thing.
Speaker 1: Thank you once more for joining the Breakthrough Lab the
Speaker 1: Longevity episode. Guys, let's live long and healthy. I'm signing
Speaker 1: up today. Greg, you get some of my heart earned
Speaker 1: cash to join your membership. How cool is that? And Greg, Greg,
Speaker 1: can people find you?
Speaker 3: You know?
Speaker 1: I know your your mission is to get these moms
Speaker 1: and dads that feel that they don't have enough time,
Speaker 1: that they have their corporate jobs or this or retail whatever,
Speaker 1: and they still have to come home and take care
Speaker 1: of kids. They need to pick up their kids and
Speaker 1: maybe that's their kettlebell, you know. So where can people
Speaker 1: find you? On Instagram or what's the name of your website?
Speaker 2: The website is actually currently under development, but I usually
Speaker 2: my main source of operating instrument Instagram connecting with people
Speaker 2: and that's strong number four life LLC. I also have
Speaker 2: a Facebook which is just my name, Greg Lanski, and
Speaker 2: I just started their group for parents, and I do
Speaker 2: have a YouTube channel that has a good amount of
Speaker 2: content and it's the same as the Instagram page.
Speaker 1: Name Awesome Strong for Life, Guys Awesome, Strong for Life
Speaker 1: LLC Awesome. Greg. Well, thank you so much much for
Speaker 1: joining me again. Your brother, bro, you know I love you.
Speaker 1: If you were here, I'd give you a big old' hug,
Speaker 1: make you feel all awkward. But I appreciate you sharing your knowledge.
Speaker 1: And guys, Greg's a real deal. He's been through it.
Speaker 1: He's recovered from accidents, some more than one, I think
Speaker 1: at least four, and so he's been able to really
Speaker 1: build himself back up. So he's encyclopedia of number one longevity,
Speaker 1: mobility and making sure that you're going to have the
Speaker 1: best quality of life in the future. So Greg, thank
Speaker 1: you again for joining me.
Speaker 2: I appreciate you.
Speaker 1: Thank you awesome, And guys, don't forget to support our
Speaker 1: episode our community here sorry. There on SOS Radio Do Live,
Speaker 1: we are in organization, community driven, full of spirit, full
Speaker 1: of moving that human connection and driving us forward. There
Speaker 1: are many other hosts here on this network, you know,
Speaker 1: have topics such as technology, spirituality, entrepreneurship, mindset, masterminds, you
Speaker 1: name it. We're here to drive the conversation forward so
Speaker 1: you can go out and become a more powerful human being.
Speaker 1: I'm Giovanni Ramirez and this has been the Breakthrough Lab
Speaker 1: and your next breakthrough starts here. See you guys soon,
Speaker 1: Take care and goodbye.
Speaker 2: Yes,