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LifestyleTranscript
00:00hey welcome back what's up everybody welcome back to the one body podcast brought to you by
00:10the co-host juice and i am toya what's up welcome back to episode two of the season um today we have
00:19a fun topic that it's a question we get asked a lot on our youtube channel um and something we've
00:24wanted to make a video about for a long time and that is age related workouts so for example we
00:31get questions a lot on can you make a workout for 50 plus or is this workout suitable for someone in
00:37their 40s um so just kind of addressing that topic what that means why someone might be looking for
00:42that um and all the fun things that go into that so sure it's a good topic today um a lot of the
00:48stuff that we're addressing in like recent episodes are like questions we get asked a lot on our
00:53youtube channel and instead of um responding to every single comment like we used to we're just
00:59going to address these topics because obviously um it is a concern or issue or something that people
01:05want to learn more about so a lot of these episodes um might kind of um relate to you just because it's
01:11something we get asked often so real quick before we get into the uh podcast today let's talk about
01:16the housekeeping again we got the summer ready challenge um it's locked and loaded right now
01:20we got people who are just starting so um if you didn't already do this challenge it's a great
01:24um six-week challenge focused on fat loss building muscle and just overall just building overall
01:29confidence too as well so um great program we had a lot of people enjoyed it saw some great results
01:34physical results mental um the biggest thing i saw from it was like posture yeah i think a lot of
01:39people didn't even notice that but that was one thing i noticed yeah i'm huge on posture so um that
01:45was one of the things i noticed so um if that's something that interests you go check out the
01:48summer ready challenge we'll link it down in the description of this video or right here on the
01:52screen uh but also you can purchase this program um by itself so you don't have to get an app
01:58subscription if you do want the app subscription you can get access to all of our other programs
02:02workouts uh recipes you know you know everything we say that after every video so go check it out
02:08link down in the description oh yeah and then if you're not already on our email list make sure you
02:12go sign up for the email list at onebodyla.com sign up there um for just emails that we send out
02:20sometimes they'll have giveaways in them sometimes it's just important information uh we are going to
02:24do some more in-person workouts this summer so you'll see all the info for that as well
02:29and then lastly at onebodyla.com you'll also see our merch which is in partnership with lululemon so
02:36all the fun things we get asked a lot how can we support you and one of those ways is purchasing
02:42merch so make sure you go check out both of those things on onebodyla.com all right that's the
02:47housekeeping so you know we see we like to do it quick uh so let's get into the topic today um it's
02:52all about um age specific workouts so one of the biggest comments we get all the time is do you have
03:01any workouts for 40 plus 50 plus 60 we've even gotten 70 plus it's usually 40 and above 40 and up yeah
03:08yeah for sure and um we like again we can't respond to every single comment which is why we're making
03:16this podcast today but our common response to that is yes our workouts are made for
03:2118 plus yeah you know what i mean like we try to make workouts if you haven't noticed already we try
03:27to make workouts that are doable for most people of course every workout isn't built for everyone and
03:33we understand that yeah and if you let's say you're someone and you have limitations you might
03:39find yourself being more comfortable with trainers or a youtube channel that kind of focuses on things
03:44that are you know more of your um specific to that limitation yeah so if you have any issues or
03:50shoulder pain um you might kind of gravitate towards something that's a little bit more focused
03:54um to help you get back to doing certain exercises so one of our common responses is like yes
04:00we do um have workouts for everyone for most of our workouts there's a modification for a lot of
04:06the exercises and we always say too if there are one or two exercises within a workout that you just
04:12physically know you can't do that doesn't mean you can't do the workout right you can replace those
04:16exercises with things that you can do maybe even another set of something you enjoy or we always
04:21say just do some jumping jacks at the very least you know what i mean i think a lot of people see a
04:25certain exercise like this workout isn't for me like try to do as much as you can and then try to
04:31make those modifications where you need to make or i think people see specific exercises just for
04:35example squats and we get a lot of comments that say like don't forget about people who are 50 who
04:40can't squat and then in that same video you'll have people that will respond to be like yo i'm 73 and
04:46i'm doing this video we can squat you know and so i think it's like a beat going on in the comments
04:50yeah and i think it um when those comments are like don't forget about people that are 50 plus
04:56it generalizes that group um and so we did a poll on our instagram and just asked how many of you
05:04search specifically when you search for a workout how many of you search specifically for age related
05:08and out of almost a thousand votes 17 said yes i do and the rest said no so that's a lot which is
05:16yeah which 17 that is um you know quite a bit of people when you look at that number and we then i
05:24put another story that said why if you do search what is the reason and majority of that 17 were
05:32because i don't want to get injured and a lot of them said because at this age i don't want to get
05:37injured so um let's say it was 40 50 60 whatever the age is you don't want to be injured at that age
05:43um and then a lot of them said um because i have knee issues um and then i saw a handful that said
05:50we shouldn't be doing those exercises so we genuinely wanted to know like what is the reason
05:57that someone might search um and then one other one that is very very common is menopause um i search
06:04for specific exercise for menopause so we kind of want to address those things um and those are some
06:10of the reasons why and i'd say those are probably the biggest reasons why avoiding injury menopause
06:16we shouldn't be doing yeah and i guess for some people who um i would ask the question back like
06:23if i could have a conversation with people who left a comment i would say like like if they asked do you
06:29have a workout for 50 plus i would ask them what does that look like to you you know what i mean
06:34because that for us you know we were personal trainers first like most of my clients were 40 plus
06:39believe it or not so and a lot of the exercises that we do today on our channel are exercises
06:45that either they do or i um worked on them as far as mobility and building strength to be able to do
06:53right so like one of my i always take pride in one of my the oldest clients i had he was honestly more
06:58fit than some of the 30 year olds that i had shout out to him shout out to him i'm not gonna say his name
07:03but you know who he is but um you know he was more fit he was able to do push-ups he was able to
07:07what was his age you didn't say i'll do it i want to say at the time i don't want to butcher this
07:11but it was 70 low 70s like 72 i believe and doing lunges push-ups squats power push-ups power push-ups
07:20like on to like safely i'm gonna ask for his permission to even to use the video but um he was amazing and
07:27that's what set the bar really even for me as a trainer to like see that there is no limitation
07:32because of age just because you're 40 plus or 50 plus doesn't mean the age itself doesn't make you
07:37not capable yeah right because how i look at it i plan to be doing a lot of the exercises a lot of
07:43the running maybe even at a more intense level just because i'm just i'm i know how i am i'm always
07:49competitive i always want to push myself so if i'm 40 plus or 50 plus and i see a workout routine
07:55or program that's like saying 40 plus i kind of might look at it and be offended and there might be
08:00some people out there who look at him like why does this 40 plus i can jump and they say that in
08:04the comments they literally say that they're like i'm 55 and i do box jumps i run marathons you know
08:09what i mean so we as trainers don't like to put limitations and and again we're not putting down
08:16anybody who creates programs like that and we'll get into that yeah because i do understand the
08:21marketing behind that because someone who is 40 plus might look at that and say oh that makes me feel
08:26comfortable you know what i mean but at the same time our mantra is we want people if you can't do
08:32a particular exercise let's let's work on fixing it yes where you can because yes and we'll get into
08:36i'm i'm already i'm like yeah so i think a good place to start is we've already established like
08:41the age is not the limitation so just because you hit 40 just because you hit 50 that doesn't mean
08:47that all these things stop running should stop strength training should stop like the the comments that
08:53said like we shouldn't be doing those at that age that simply is not true um in fact doing a lot of
08:59these things can help to prevent majority of the things that you're worried about so for example things
09:05that happen um sarcopenia as you age there are things that happen as you age that they happened
09:10right and so you're correct in being more aware so like sarcopenia um bone density joint health muscle
09:19loss muscle loss right so you're going to lose muscle but those are things that can be combated
09:24with strength training right um and so if you avoid those things because of the fear of getting
09:32injured because you've lost muscle mass you're in turn making it worse right so when you do lose that
09:38muscle mass you haven't preserved as much because you stopped strength training and so now anything that
09:44happens related to that muscle loss is going to be even worse if you continue to strength train and
09:50help to preserve as much muscle mass as you can to help your bone density to help your joint health
09:56which was actually another one was bad joints strength training and movement can help with joint health
10:03and so a lot of these things they can be combated or helped a lot of the things that we're worried
10:09about when we stop training because of age can be helped with continuing to train um and so the age
10:17is not the limitation so just because you hit 40 just because you have 50 that's not the limitation
10:21if you have a limitation period that's the limitation right and so you could be 20 you could be 30 you
10:29could be 40 if you have an issue that prevents you from doing exercises it's not the age's fault right
10:35and so you might say like oh yeah it is the age's fault because as i got older this happened but a lot of
10:41those things again can be prevented or made less worse i guess is a good way to say it um by continuing to
10:49strength train so just like he said i hope to still be doing box jumps and strength training and all of
10:55these things as i get older and we're also in our 30s i saw a lot of comments that were like when you hit 30
11:01you'll find out we're not we are 32 yes and i and we've talked about this in another podcast where
11:09there were things i did in my 20s that it's not that i can't do them anymore i have had to change
11:15the way that i do them and so that's kind of how what we'll get into next for sure and basically what
11:21she's saying is um whether you're whether you have limitations or you kind of mentally create
11:28those limitations is going to result in more limitations right so um if you look for example
11:33a big one is a bad knee like everybody got a bad knee yeah i got i got two bad knees yeah to believe
11:38it or not i got two surgeries on these knees but i could have easily been like oh i've had mcl meniscus
11:44surgery on both my knees no more running for me yeah no more sprinting no more box jumps no more heavy
11:50squatting no i was like i want to fix my knees and in fact i want to um become stronger than i was before
11:57and i did i focused on my rehab i focused on just really doing the things to help strengthen the
12:02muscles around my knee um because i always tell people the biggest um when it comes to any type of
12:08limitation the biggest thing to really focus on is your your mental right you might be completely
12:14healed but you might have had a traumatic injury that kind of forced you to think i can't do that
12:18yeah i literally tore my achilles playing basketball have i played basketball since no but i don't plan
12:25to stop playing basketball basketball is something i i enjoyed it was literally the first sport i ever
12:29played so um the big focus should just be to focus on um fixing the issue that you have and then um go
12:39from there and then the goal should be for you to do a particular exercise so let's say for example
12:44you hate lunges there are a lot of people on our channel can you make a video i don't like lunges
12:48nobody really likes lunges but it's a great exercise it's a great single leg exercise to
12:54really build stability to build strength to build just just to be solid and honestly it it is very
13:01functional when it comes to things that we do on a daily basis so the goal shouldn't be i'm going to
13:05avoid lunges for the rest of your life so what happens when you get into a position where you
13:09have to lunge you might slip and get into a lunge position that's going to create more limitations
13:14you don't have the mobility or the strength and that's going to lead to an injury yourself up yeah
13:17you know what i mean so that's um kind of how we look at it if there's there's literally something
13:22things that i can't do right now like i want to be able to do a pistol squat again i can't do a
13:28pistol squat and it bothers me so i work every day to build that strength and build the stability to be
13:32able to do a pistol squat so that's just a firm example and again it doesn't matter how old you are
13:36you can be 20 or 50 i've seen people do there are people who are 50 who can do things that i can't do
13:41yeah and that is a great segue into our next point so a lot of the exercises that might be avoided
13:47because of age are actually things that you are doing or you could be doing or should be doing
13:53every single day so for example one of the biggest things is people 50 plus shouldn't squat do you sit
14:00down to go to the bathroom do you stand back up right do you sit down into a chair all of those things
14:07are squatting patterns when you bend over to pick something off the ground whether it's a box
14:12your grandchild your dog that should be a deadlift right so those are movements that you do and just
14:21because you're not holding a dumbbell doesn't mean you're not getting into that movement right and so
14:25a lot of times when people say like i can't do this exercise because of my age or i'm not supposed
14:31to do this exercise but it's like you are doing that exercise right and so that kind of gets us into
14:37the next thing of like it's okay to do those movements you don't have to be going super heavy
14:42just because that's our goal or someone else's goal doesn't mean that you're not going to get
14:47any benefit out of it if you're not using lighter weights than they are right it's just learning how
14:52to safely do those functional movements so that you're able to get on the ground play with your
14:58grandchild and then get into a lunch position and get back up so that you can pick up a box when a
15:03package is being delivered um if you need to pick up anything off of the floor if you need to squat
15:08down and use the bathroom and get yourself back up unassisted you know those are all things that
15:14strength training help you as you age or not as you age right like those are things that doesn't matter
15:22your age you're doing those every single day um so just changing the way that you look at exercise
15:27and movement um and maybe don't think of it as an exercise don't think of a squat as a squat
15:33and think of it as this is helping me to sit back and get back up without assistance yeah
15:39or pain those are the things we kind of take for granted on a daily basis right like i always
15:44do the analogy like imagine if you broke your pinky you don't realize how important your pinky is until
15:49it doesn't work anymore right but we might look at the pinky like it's the smallest finger it doesn't
15:53really do anything but you know we take advantage some we take for granted um some of the movements
15:59that we're able to do on a daily basis i mean i've been injured enough to not take anything for
16:03granted like just being able to walk i've been on crutches multiple times in my life i've been in a
16:07boot multiple times in my life where i couldn't do the simple things in life and that frustrates me
16:12yeah so imagine how efficient your life can be if you're strong enough or mobile enough to be able to
16:17do some of these functional exercises that are important for your body so um that's the biggest
16:22importance i think we as a fitness society yes especially here in america the biggest focus is
16:30always fat loss weight loss right we're just we're not considered a healthy country so most people who
16:36were working on their fitness are more hyper focused on the fat loss of things but i think sometimes
16:43focus focusing too much on just losing weight all the time kind of clouds the actual improvement that
16:50you can make other than the fat loss so one thing that we noticed throughout this challenge is a lot
16:55of people there were quite a few people to say i didn't really see much of a physical result or
17:00it was mostly i didn't see much weight come off on the scale but for some reason my pants fit
17:07different right my shirt fit difference or i just feel more confident and more energy more energy and a
17:13lot of that is again loss of body fat gain of muscle and the biggest um one of the things i'm proud to
17:19see is just the strength that people build just imagine just being stronger and able to do things
17:24it just makes how you move way more efficient so when it comes to exercise in general focus on
17:30everything that you get from exercise you get the strength you get the just the the feel of consistency
17:36you know what i mean like all the other benefits bone health joint health right yeah all the benefits
17:40that come with working out and don't really just focus on the fat loss and i think that's another
17:45thing too is like people look at certain exercises or a workout like i can't do that or that's not
17:49good enough i need something that's going to keep my heart rate of keeping that's not that's not how
17:54fitness works right yeah and i think one of the things that we wanted to kind of also talk about to that
18:00point too is that limitations can create more limitations right and so just for example let's say
18:08you rupture your achilles now you're not able to do lower body exercises that are knee dominant
18:13and so now you're losing muscle mass in your quads so now whenever you do get back to being able to
18:21strength train you might have more knee pain or more back pain because you've lost muscle or strength in
18:26your glutes right and so life like this just using you as an example because i i watched this firsthand
18:31where you started to have like hip pain low back pain like all these things and what happened you
18:37stopped training your legs but you had to right because you had an injury um and so one of the
18:43things that i watched him do was take his pt and training serious when he got back into it because
18:49just in that i mean i say a short amount of time it was like six months of rehab and before he was
18:55really able to like really strength train your lower body again but just in that short amount of time
19:00you started to feel aches and pains so looking at that when i see a lot of people say like can you
19:07do a workout without squats can you do a workout without using my knees i don't like to do lunges
19:11it's and then they say like i i can't do this because i have low back pain and a lot of times
19:17like he said i wish we could have conversations to help explain how when you strengthen your glutes
19:23strengthen your quads instead of avoiding those things that might help your back pain right and
19:29it's hard obviously like you might have knee pain because you really hurt your knee and you really
19:34can't squat right now right like if you have a actual limitation that's like no i really can't
19:39squat right now we're not talking about like chronic issues yeah like with him he ruptured his achilles
19:43and i for me to be like no do a squat would not have been correct so obviously just you know you know
19:50your body best but if you're avoiding it because you don't like it or you're scared to injure yourself
19:56those are things that can create further issue down the line so with that being said we want to
20:02give you some tips on if that is you things that you can do to safely get back into it it might be
20:0920 years since you've done strength training right and you're listening to this and you're like oh i am
20:13just avoiding it it is never too late it is never never too late if you're listening to this and you're
20:1980 it's not too late right you're still using the bathroom right you're still trying to sit down to a
20:24chair so it's never too late to start training functionally and again i don't want you to hear
20:31strength training and think you've got to put a barbell on your back with 600 pounds on it that's
20:35not that's bodybuilding yeah we're not bodybuilders um yeah so we want to give you a few tips that you
20:41can do to safely get back into it um the first one for me is if searching for an age specific
20:50workout will get you to strength train then search for it right if that makes you feel less
20:56intimidated we have always said whatever keeps you consistent whatever is going to get you moving
21:02that's what we want you to do but with that being said we don't want you to feel like a workout has
21:07to be labeled 40 50 60 plus for you to be able to safely do it um so one thing that we recommend
21:15is find a trainer or a pt especially if you were someone that said i'm scared of injury
21:21that would be number one recommendation is find someone that will help you to do it safely they
21:26can assess your movement they're there to watch you to make sure you don't get injured and should
21:32have the knowledge to help you do it safely to not be injured sure and i think one of the hesitations
21:36a lot of people um or not a lot of people some people might say like i don't have the the funds or
21:42the money to be able to afford pt and you got to look at it as like if you were sick you would go
21:47to a doctor yeah you know what i mean you would pay for that it's the same thing you're not sick
21:52but you have a limitation that's preventing you from doing things and it's preventing you from even just
21:57doing more you know right because the more limitations you have the more limited you are
22:02there are less options for you out there right so you should want to like broaden your world of
22:07exercises or things that you can do uh fitness wise so um like i said i think i take that back
22:13one of the oldest people i trained was 80 plus uh one of my client's moms and she was i was shocked
22:21honestly of how like how she moved but my my client said she takes her health serious especially as you
22:26get older you know you should but she could squat she could lift weights like granted she was only
22:31lifting 10 pound weights but she was lifting yes you know what i mean like she had no issues so um
22:37that's what i want people to understand and like we train like us specifically we like to train for
22:43longevity yes i want to be able to do the things that i was doing when i was 25 and i am capable of
22:49doing those things and i know i can do them a lot better um if i just put more focus into it so um like
22:55she said if it makes you more comfortable to search those things absolutely absolutely do so because
23:00we understand that like you got to get into it and whatever keeps you consistent that's what you
23:04should go with but understand that if you see us post a workout that says high intensity unless it
23:09says advance don't limit yourself from doing it actually try to do it make note of the things that
23:14you can't can't do maybe replace some of those things and then make it a goal and say like i want to
23:20do that and another thing um instead of avoiding try to modify or try to um just look at it approach
23:32it differently so what i mean by that is instead of avoiding the strength training modify what is
23:38bothering you or maybe hurting you in a way so for example um if you know that squatting really deep
23:46hurts your knee maybe don't go as deep maybe just try to sit back to a bench and then try to figure
23:50out or is it a um tightness is there a weakness somewhere so maybe just looking at um what is
23:57causing the issue and modifying instead of avoiding altogether um and this is one thing in the app where
24:03people are like i can't do squats what's a what's an alternative and then when we ask why can't you do
24:08the squat and they're like oh it hurts my knee and then we say okay when does it hurt your knee we break
24:12it down that way we give them like okay try this they're like oh i could squat right and so it's
24:18definitely just looking at it as like just maybe modifying instead of completely avoiding right um and
24:25then also focusing on your form so like he said if you can't um afford financially a pt or um personal
24:34trainer right now physical therapist or personal trainer they're both pt um try to focus on the form
24:41the best you know how so through a youtube video we have a few videos that are talking the cues out
24:48loud so beginner friendly yep so even if you have to repeat that beginner friendly even if you're like
24:54i'm not beginner of strength train before but you need that voice in your ear to say hey engage your
24:59core hey maybe squeeze your glutes or whatever it is utilize those cues as long as you need them until
25:05you feel comfortable moving forward doing it on your own we do that too as well like sometimes we
25:10need a refresher um just on even certain exercise that we're doing so like we do it to each other
25:15if i'm doing a certain exercise and she's like pull your shoulders back like yeah you know we need that
25:20refreshing that reminder because again fitness is like especially when you're following a program
25:25it is repetitive so sometimes it's so easy to get lost in the exercise and you kind of forget
25:30the posture of or form of everything so it don't think it just because you're new to fitness you know
25:37it's wrong to get that help like we need that kind of reminder all the time too and that's why in a gym
25:42especially the gym we go to there are mirrors on every single wall you know what i mean you can see
25:48your form um i probably work out a lot better at the gym than i do at home just because i can see
25:53myself from literally multiple different angles depending on where i'm working out at the gym so
25:58like she said don't avoid just focus on modifying and then again make it a goal to be able to do those
26:04exercises yeah and just really quickly too i know we're talking a ton about strength training but
26:09this goes for cardio as well so remembering that cardio is cardiovascular health related and so
26:16that's obviously very important to also train your heart and so running is one thing that was another
26:22thing where people like people shouldn't run because of the impact that's also not true right there's
26:27ways that you can do it um where it's not as much impact you also don't have to run a marathon if you
26:32don't want to right um but if running is not your cup of tea there's so many other ways that you can
26:38get in cardio too and so um if utilizing different machines is the best way for you to get in your
26:45cardio then that's great right so however you can get in that cardio exactly um that's another
26:52important thing too so um but one thing i want to say too like just to shout out one of my older
26:58clients that this is something that i'll never forget where she was in her 70s yes also young
27:0770s um and she was so excited to tell me that she fell and was able to get back up but that wasn't
27:15the only thing she was excited because she said almost every single one of her friends had had a
27:20hip replacement and when she fell one of the first things she thought about was like how many people do
27:27i know that have fallen and broken something she her boot got stuck in a like drain thing walking
27:33outside and she got back up like nothing and she was like that was just huge for me because that
27:39wouldn't have happened for a lot of my friends and she didn't start strength training until she was in
27:45her 40s so she didn't start strength training until she was in her 40s so back to it's never too late
27:53it's never too late she didn't start till she was in her 40s and this was when she was in her 70s and
27:58she strength trained three days a week and word for word she said i didn't break anything and i
28:05attribute that to my strength training so three days a week was what she was doing you know what i mean
28:10so it's not like you know every single day she had to strength train and she also wasn't going super
28:16heavy you know like she stayed within her range that was challenging for her um but look at that
28:23testimony of you know one again didn't start till she was in her 40s so it's not too late and she
28:29easily could have been like i'm in my 40s it's too late to start now no um and then to be in your 70s
28:34still strength training i'm sure for her to see that probably only motivated her more because she's like
28:39wow like don't want to be dramatic and say like it saved my life but like that you know let's say
28:45she would have broken her hip and then think how long that recovery is and like 30 years going
28:50into like a rabbit hole of recovery you know so just another testimony to show that it's never too
28:59late to start but also the benefits of strength training as you age as well like i mentioned earlier
29:05longevity longevity you know not to say her life would have been drastically different but yeah but
29:12the strength training was a big effect on just where she is now physically you know what i mean
29:18we always say that they're gonna live to their 100 and something because they it's in it's amazing it's
29:23so inspiring it's so inspiring and i bring that up because one of the comments that we got in the
29:28response yesterday was i don't want to injure myself because of recovery at this age but what happens if
29:35you injure yourself falling what happens if you injure yourself not working out the recovery is much
29:41harder if you injure yourself anyway the recovery is harder period at that age so why not try to
29:47help yourself to prevent those injuries from happening and you can safely train without injuring yourself if
29:55it's done correctly that's that's the the bottom line you know for sure and and i'm just a testament of
30:02just having very traumatic injuries and coming back from those injuries rather quickly so for example i was
30:09pretty much 90 percent healed from my achilles after month six when it's usually a nine to twelve
30:15month protocol right but i really focused on my rehab and these are things that i did at home
30:21yeah right so if you again if if money is uh something that is hard for you to invest in especially
30:28like a personal trainer or pt maybe just do one session a month because that's what i did i did one
30:33maybe other every other week i took all of those exercises and i just hammered them for a couple
30:39weeks until i went to go see them again so a lot of the stuff that you can do to just get better is
30:44being right in your comfortable space at home right i mean if anything 2020 told us that yeah we can yeah
30:51we can be fit anywhere you don't have to go to a gym you can get better every single day
30:55if you want to get better at squats or if you struggle with squats work on that stuff at home do some
31:00rehab stuff and it'll get you back a lot quicker than you think absolutely so yeah and then one
31:06thing i want to add to it is the best thing i love seeing about um people um who are 40 50 60 plus who
31:13really decide to give it a chance and really focus on fixing their issues to be able to do more things
31:19their confidence skyrockets like that's what i love man that's like my favorite thing to see as a
31:25trainer that's what i miss about being an in-person trainer just seeing the confidence people have when
31:29they come into the gym or the clothes that they wear or just the things that they are capable of
31:34doing right and the excitement excitement that they get from it um that that just makes me feel good
31:39and my whole mantra when it comes to training people is i want to make people who feel like they
31:44can't feel like they can i want to i want to make normal people feel like they can do athletic things
31:49so be an athlete right so um that's the biggest thing if any of this stuff doesn't sell you you're going
31:53to be a lot more confident in yourself how you look and how you perform uh when it comes to certain
31:58movement absolutely and the last point i want to address that we didn't cover that i wanted to
32:04touch to was um the menopause that is something that yeah your hormones change your body changes
32:11your energy levels you're more fatigued um and so in that time i think especially on the app we see a
32:18lot of people that will say like i'm going through menopause like i don't have the energy to do x y and
32:23right now and that's the real thing right and so again they're not avoiding movement but finding
32:29the movement that works for you and during this specific stage strength training is the most
32:35important right and so a lot of people i saw they're like i avoid hit during um menopause or i avoid any
32:41cardio and again kind of going back to don't avoid it but maybe find a way to modify it because that
32:48cardiovascular health is still important but yes during that time strength training is going to
32:54be very crucial and if you only have a certain reserve of energy during that time to work out
32:59the focus is on strength training so maybe finding a way to get in some cardio that's it might not be
33:06as intense because you don't have that energy um so again just kind of going back into instead of
33:11avoiding how can we modify so that you're not creating more limitations down the road as well
33:18so um yeah it kind of just wrapping up or like summarizing all of this essentially we understand
33:26where that need or that want comes from in terms of having age specific workouts um but we want to
33:34try to motivate you to look at it less as an age limitation and more as if you have a limitation why
33:41is it something that we can work through is it something that we can erase as a limitation so that
33:47you're able to functionally move pain-free confidently um and increase your longevity yeah and
33:54how i look at it imagine being 39 you just ran your fifth marathon in your life and then the clock
34:01ticks to 40 you're like well i'm 40 can't run anymore time to take those lunges out yeah you just you're
34:09really just messing up the potential you know what i mean like we can just because you're older don't mean
34:14you can't grow doesn't mean you can't get better at certain things i know people who have gotten
34:18faster at their marathons who've gotten stronger as they get older absolutely like i see it all the
34:24time so don't feel like i'm 55 right now i'm not able to do anything don't believe it you can don't
34:31believe it you will be in 15 years you will be 70 years old and stronger than you've ever been in
34:34your life i trust me so we see and you're gonna feel amazing exactly so if you're watching this on
34:40youtube or um you're listening to this wherever you listen to podcasts drop a comment and let us
34:44know your story if yeah even we don't even like to make it 40 plus 30 plus 40 plus like as you got
34:50age yes you know talk about um maybe just leave a testimonial of your own to talk about how you
34:56grew as you started to understand the things that we talked about in this podcast where there's just
35:01like understanding the importance of strength training understanding of making those modifications
35:05until you can do some of those more advanced exercises um i want to give can i i'll start with
35:11my testimony if people go ahead inspires them to share really quickly one thing i saw too was people
35:16modifying workouts because of pregnancy and the biggest thing i saw was i don't feel the same after
35:22pregnancy i have less energy the list goes on because having a child is a lot um and that happened
35:29to me and i think a lot of people look at us and they're like well you're still young like we have
35:34had people say like wait till you get older you don't understand now the thing is we've been moving
35:38since 15 16 years old and so for 15 16 years now we've been going at this don't you where our bodies are
35:48tired too right and so like i mentioned earlier i used to be able to just get up and go run 10 miles
35:54get up and go run no warm up and then afterwards just go to work no stretching nothing not even sore
36:02let me tell you if i did that now like i wouldn't make it 10 miles right so what i've had to do that
36:08doesn't mean when i turned 30 stop running what that meant was it wasn't just a specific age it was
36:14just as i got older in general i started to have to focus more on my warming up and my mobility and
36:20stretching and appropriately doing these workouts and then when i got pregnant i had to shift the way
36:28that i worked out that didn't mean to stop i had to adjust for my pregnancy and now that i've had the
36:36baby my sleep is the worst it's ever been and to say that like i still get seven to eight hours of sleep
36:42a night but it's interrupted right it's not that deep sleep that i miss so much um but it's just
36:48a a period in time right now it might last 18 years but that doesn't mean that i have to stop
36:55strength training and it doesn't mean to stop moving so just for example today i did not get
37:00good sleep dealing with the migraine i planned to go run today the run didn't happen i did mobility
37:06work instead right and so just giving you examples of it doesn't matter what age you are
37:12things are going to happen where you might have a season of life where your energy is off
37:16you're not feeling as strong as you used to all of that to say i now lift heavier and i mentioned
37:23this in the last podcast than i did pre-pregnancy ever in my life i lift heavier now and i'm not even
37:29working out as much i just had to shift my focus differently i had to make each workout as efficient
37:36i used to work out six seven days a week no problem i don't have that energy now and i don't have
37:41time now right so every workout is efficient now every workout has a purpose to me and yes i should
37:48have been training like that before but i had free time it was like i just go in and do whatever i
37:53want you know and so just for me it's like we do understand we may not understand it in the way
38:00that you're feeling something but we do have our challenges as well when it comes to working out
38:05i know we look young and i know it may come off as like it's easy for you all it's not i don't see
38:09the pain y'all don't see me on that foam roller crying every day is a different challenge um and so
38:16yeah just to say like we have had our different seasons of challenges that we've had to overcome
38:22when it comes to fitness um and we feel that so just you know we can relate in a certain way and
38:28we do understand for sure and i think the biggest point of all of that just to kind of wrap this up is
38:34as you get older you learn to train smarter and you learn to trade it train according to where you
38:40are right so like she said we can get away with stuff when you're young right you can get away
38:44with not warming up yeah you can get away with maybe having some bad form on some um squats or
38:49bent over rows right because your body's a little bit more agile right you're able to get away with
38:53certain things but as i quickly found out when i right before i turned 30 right i every workout that
39:00i do there's a reason i go work out at 5 5 30 in the morning because my warm-up is 15 minutes
39:04i'm in a full sweat and i do this not because like just because i know my body i know what if i want
39:12to lift heavy if i want to like really build my legs if i want to really um get stronger my deadlift
39:18my bench press that's going to take a lot of not only pre-work so like the warm-up but also the
39:23recovery work as well so you have to be willing to do that stuff but also just be knowledgeable about it
39:27and if i leave you on one thing um just educate yourself more about fitness i think if more people
39:33just educated themselves on what is possible or what you can do or what you can modify or how you
39:39can make something or an exercise that makes you uncomfortable research it and figure out what it
39:43is that makes you uncomfortable and the benefits behind it etc like life would be so much different
39:48and you might approach fitness a lot different so i would honestly say a lot of our older clients who
39:53train now they're training on their own now we don't do as much one-on-one training as we used to
39:58but we're confident a lot of the clients we worked with they they took it and ran with you're crushing
40:02it they're crushing it right now on their own without our help so um that's just a testament to
40:07that so um with that being said we hope you enjoyed today's episode um that was one that was deep
40:12on the heart we wanted to do that in the last um season um but it just kind of got away from us but
40:17i'm glad we got to got to talk about it but again drop a comment down under this video and just let
40:22us know your story of whether you're 30 plus 40 50 60 plus how has strength training how has just
40:28really understanding fitness helped you not only relieve some of those limitations that you have
40:35but also just be able to do things that you never thought you were able to do like we'd love to see
40:39those testimonies and also i think other people reading or listening to this podcast it might inspire
40:45them because i think just us saying it isn't even enough yeah people really need to see um the people
40:50who have been crushing it over time and and are able to do great things and if you're someone who's
40:54avoiding it or you were someone that says i don't strength train um x y and z maybe drop y and maybe
41:01people might have a story to share with you in your comment um that might help inspire you motivate you
41:06or help encourage you as well so yay all right so with that being said last but not least we're gonna
41:13wrap it up with a dad joke by juice hey you know it's my favorite part of the podcast
41:19we started dad jokes before he became a dad by the way for sure it's how i get y'all to stick around
41:25to the end all right so i have a dad joke what do you call a weight lifting vegetable
41:30a weight lifting vegetable yeah i might even said this already but i love it
41:36for some reason squash came to mind like squat you get it squash that's a good one that's a good
41:42one let me know you tap out a weight lifting vegetable yeah um
41:47oh this should not be this hard thank you too hard all right tell me a muscle sprout
41:53a muscle sprout so um we really appreciate you all joining us i ain't done don't cut me off okay
42:06another i didn't do one in the last one we got another okay a bonus got a bone this one bad i
42:12should have led with this one uh why did the why did the um why did the weight lifter go to therapy
42:19why did he need therapy the weight lifter yeah i gave you a hint he was working on upper body
42:28that day
42:28he needed to decompress man you hey that's good it ain't it that's good that's good that was good i'll
42:42give you that one give her give her a thumbs up for that um no he just wanted to get something off
42:46his chest he just wanted to get something off his chest you know all right this is a bad one
42:54but i'm gonna say it oh we have another one yeah okay okay i mean i don't i don't really like it but
43:00it's funny uh why can't athletes live more than prisoners
43:03i don't know because the pros outweigh the cons i literally was gonna say pros and cons
43:15wow that was bad that was really bad the therapy one was my favorite okay that's good
43:24i also drop in the comments how my dad jokes are rate them on a one to ten look they're not right
43:30they're not meant to be that funny okay just they need to give you a little chuckle you know
43:34just a little chuckle i'll come with the dad joke next time for sure um but uh we appreciate y'all for
43:40joining us drop some topics in the comments as well um of ideas that you'd like to see us discuss
43:46yeah our son is currently screaming he's sitting up in the crib and it's kind of he does this thing
43:51where he wakes up and he he will literally just sit there patiently sometimes he i don't even know if
43:58you can see that he's just playing he just plays himself and then till mom and dad come in he looks
44:04over he's like oh it's time he's a very patient man we're so grateful but uh we appreciate y'all
44:10for joining us for another podcast episode go to onebodyla.com to sign up for our email list don't
44:15miss out on any updates go grab some merch go grab our programs get the juicing toy app but with that
44:21thank you for joining us and we will see you all at the next one
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