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Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff.
Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise?
These are just some of the questions you’ll uncover the answers to in the Epigenetics Testing Program along with many others. There’s a good reason why epigenetics is being hailed as the “future of personalized health”, as it unlocks the user manual you’ll wish you’d been born with!
No more guesswork. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research.
The platform uses over 500 algorithms and 10,000 data points per user, to analyze body measurement and lifestyle stress data, that can all be captured from the comfort of your own home
Find out more about our Epigenetics Program and how it can change your life and help you reach optimal health, happiness, and potential at https://runninghotcoaching.com/epigenetics
You can find all our programs, courses, live seminars and more at www.lisatamati.com
Transcript of the Podcast:
Speaker 1: (00:01)
Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa [inaudible] brought to you by Lisatamati.com
Speaker 2: (00:13)
Well, hi everybody. Lisa Tamati here and I am once again with Neil Wagstaff. How are you doing Neil? I'm good, I'm very good. And tonight Neil and I, this is just before Christmas that we were recording this and we want to, you know, we're coming up to new year's and time to reflect on what you did this year and it might be playing for next year's goals that you want to sit out. And we thought we would do a session on resetting your mindset. I knew. So we want to go over some tips and tricks and some things we use. Think about when you're setting goals and how you going to be able to stay on the right track more often. So first of all, you've got to set some goals. I knew where do we go from here?
Speaker 3: (00:56)
Is this the best place to start? Make sure there's a, there's a goal in a goal in place and make sure it's a clear goal. Make sure it was well outlined and make sure, most importantly, once you've got the goal in place, you understand why you are doing it.
Speaker 2: (01:09)
Why, why the why, the why. The why is a really important fact to see if you have a goal in itself. It's, it's in it. It's nothing. It's just a piece of paper that you wrote something or it's all of those. It's when you start unpacking the why that you want to get this goal. That's when you come into the emotional triggers and your values and all this sort of stuff that actually creates the action that actually creates the, the, the ability for you to overcome the obstacle obstacles in order to get to that goal. So it's really important to understand your why. Now when you're working with a client, what do you do to pull out the why if you like,
Speaker 3: (01:53)
Hey, it's, it's really making sure it's down in your, it's written down in your words, your language. It's, it's used, used the words that you, you actually come out of your mouth, the language you use. So as an example of someone had been very stereotypical, says they're gonna they might not want to lose weight and I'm going to then continuously ask why. And it's like literally peeling back the layers of an onion. So we want to, as you said, get deeper and deeper, fond at the emotional reason that's driving that. And once you keep putting back the layers, why, why do you want to lose? Why'd you want to lose weight? Well, I want to lose weight because I want to feel more confident. Okay. Why do you want to feel more confident? Because I want to be able to comfortably company run half marathon.
Speaker 3: (02:33)
Okay. And why'd you want to run the half marathon? Because I want to be a good role model for my children. Okay. And why do you want to do that? Because my dad wasn't a good role model to me, so I want to step up now, make sure that I'm really a straight to my children, that I'm moving and being regularly healthy. And am regularly active is, is what we need to do to, to move forward in a productive way. Once you get all those layers back, we've then got the words that you jump out. There will be things like confidence, health activity, role model, and then we can put that into a statement that actually means something. And that's the key thing is the statement that the all clients have in front of them should mean something to them. And then that statement, we are statements to write down on paper and then that is then put somewhere that they can see it on a regular basis daily.
Speaker 3: (03:21)
And for some people who are really encouraged to actually rewrite it on a weekly basis. So whether that's taught into update it into a Google doc or it's actually written down and rewritten. So that is just front of mind writing. We've, the experience I've had and firstly from doing myself actually having to write it out, just brings it back front and center again. You know, I want to be, for me, my key words that have been, I've been enrollment of my children being a superhero for them. I want them to look up at me like I'm a, I'm a superhero, so I want to remind myself that on a regular basis so that that's my why and once I put that clearly in my head, understand and let me do a little bit of work on purpose as well, but that's probably another podcast in itself.
Speaker 3: (04:00)
But really once you've got the goal written on paper, clearly there, then that is what you're going to base your daily decision on. Because if you really want to get to that and achieve it and get to that half marathon, do it in a time. You won't be the wrong mode. You want be the be the superhero you want to be. Then each day when you're making your decisions, you make your decisions purely based on your goal that's clear in your heads. And if it's not clear and you don't understand why, then it's so, so easy to take the wrong path and make the wrong decision each day because you're not very, very clear on what you're doing. If you're a hundred percent clear on what you're doing and taking the right path and making the right decision is a whole lot easier.
Speaker 2: (04:38)
Yup. And we have like two to 300 decisions a day to make. And so this is really, really important that we have these goals and these are the reasons why in the front of our brain all the time that it's how, and I actually find two that actually working that physically on an old fashioned note and piece of paper much better than on a computer. I find that it just, it gets in your brain more, you know, and you have it in front of you. And when we come to, I call them lawyer folk in the road, each decision that we have as a fork in the road and I can just decide to go lift, which will lead me to the path towards more success than the other one is away from the goals that I want to have. And if we take the, you know eating chocolate, what am I definite weaknesses in life is a chocolate and right.
Speaker 2: (05:22)
So when I come to the decision, I actually want to eat less chocolate. The chocolate sitting there in front of me and I can decide I'm going to either eat it because it tastes good or I can stick to my goals, which won't be to lose weight or to, to have a healthier diet. And then when I understand the why behind it, I can take a little bit more of a zoomed out view instead of just the taste and the immediate impulse. So we as human beings tend to run on Sudi sick and decision making impulses. And if we can to lay a decision for just a few seconds, sometimes we can override then impulse to just stick the chocolate in your mouth. Right? And, and so w when we zoom out a little bit and we see what's around the corner, cause often we come to a fork in the road and all you can see is the chocolate.
Speaker 2: (06:12)
Yes or no. You can't actually see you like you, you're not thinking about, well if I eat this chocolate and I do this behavior repeatedly is obviously one piece of chocolate isn't going to be a problem. But if I do this behavior repeatedly, then around the corner as perhaps disease round the corner is obesity around the corner was diabetes. And, and while negative health outcomes I say, and not a motivator, it's still a good thing to be able to zoom out and to understand, well actually I want to be fit. I want to feel good. When I got to the beach, the sear on the summer and we my bikini, I, I want to, you know, whatever it is that moves and motivates you, seen as more likely to be at least a ten second sex discussion in your mind about whether you're going to do it.
Speaker 2: (06:56)
And sometimes you'll start to win in those discussions. If you can just delay the impulse a little bit is as human beings we and this is scientists speaking, not me. We all go towards pleasure and away from pain. We don't like to move ourselves towards painful decisions. And, and when I first heard this, I was like, I don't agree with it. I, I, you know, running a marathon definitely can be painful. I knew, you know, or an ultramarathon there's a hell of a lot of pain and discipline and overcoming yourself. And they said yes, but you're still going towards pleasure because you bigger goal. And again, we're looking at the zoomed out view is actually leading you towards more pleasure. The goal of having the marathon done the middle around your neck, that, that feeling of achievement. So you are moving towards pleasure and that pleasure is bigger than the pain of having to overcome yourself to get out the door to go training this morning.
Speaker 2: (07:54)
Does it make sense? So the pleasure and pine thing, it can be just an immediate impulse, the pleasure of that Tyson, that chocolate is going to make me eat it right now. Or I take a slightly zoomed out view at the bigger goal and w w w worked towards the pleasure of being fitter and stronger and losing weight or whatever the goal is. And remember, this stuff is not just about food and training. This is not just about that. This is what every goal you have in your life and your career and your business. If you can take this, this method, if you like, this framework that we're trying to give you and see this as a real fork in the road. Get a picture with a, you know, a tree in the middle of the road that goes left in a road that goes right and picture that in your brain. And when you come to those decision points, try and think about what's around the corner and what is my bigger goal and zoom out a little bit and at the beginning, Neal, isn't it? Isn't it true that when you be stopped starving you habit, it's a really tough road at the,
Speaker 3: (08:56)
This is real, real hard and it's not. If it was easy, then we'd all be doing the right stuff all the time, but it's a real, what's worked for me personally and everyone we're working with is just really, you've got a fork in the road and just understanding that doing small things consistently will can lead you down the bad road. So consistently, as you said, in chocolate in small pieces daily will eventually lead to the you somewhere. You don't want to be consistently having four or five coffee today daily. In the short term it provide pleasure, but in the longterm it's going to take it somewhere you want to be. If you flip it round and often the Creighton, the new habit, it feels quite overwhelming. There's going to be a real big, big challenge, but if you just pick one or two things and work out, if I consistently do those day in, day out, it doesn't need to be massive things.
Speaker 3: (09:45)
It could be simply walking for an additional 15 to 20 minutes a day. It could be drinking a little bit more water each day. It could be something real simple, but you work out. I consistently do that and I do that every day, day in, day out. Then all of a sudden the path to the pleasure and the longterm goal gets a whole lot easier. So it's not massive things you need to look at and that's where a lot of people end up taking the wrong puffs. It's actually just too much to do and it's really not. It's consistently just the little things. And to your point, looking at 30 seconds of immediate pleasure looking out across and above that and into the future and seeing that, right? If I just leap frog over that go this way, then all of a sudden the results start coming.
Speaker 3: (10:27)
Health changes, body changes, how you're feeling changes. And now it becomes easier to make, make more future future decisions by agreed, yes. The habit for me is is the tough part, but consistent little bits each day and work out what are you willing to commit to? What can you commit to? Because a site, a lot of people's at, if you could be 50% further ahead from where you are now, would you take that and everyone goes, well yeah, so it's not like we're asking you to make a huge change. If you can make some a 50% improvement, which percentage wise doesn't sound massive, but some changes that are quiet re give you 50% improvement. That's goal. If you're 50% in three months time than you are today. That's some big improvements from a health point of view. Some big improvements from a fitness point of view, big improvements from a mindset point of view, big improvements from a business point of view. Whatever you apply this to is it gives you some big, some some big wins and I'll ask the question as well. What's the one thing if you did it consistently each day, who would make the biggest difference to your goal? Yeah,
Speaker 2: (11:27)
The 80 20 rule. Yeah, exactly.
Speaker 3: (11:29)
One thing that I'm trying to do. Lots of little things. What's the one thing that will give you the biggest, best bang for your buck? What that out and then just go go at that. Because in a amongst time you're going to be glad this is
Speaker 2: (11:42)
In chopping things up into little bits that you can handle when you hear it. You know, it's like that analogy that I've used a lot of times about running through New Zealand and being totally overwhelmed by the thought of this 2000 plus kilometers and mum going to me just get to the Dame through Apple for status. Stop thinking about all that stuff. You know like if I say to, I'm going to eat healthy for 24 hours a day, seven days a week for the rest of my life, that's never going to happen. Cause on I myself, I know I'm not always going to win and that's okay. But if I say to myself like, I'm going to have five good dinners this week and I'm going to, I'm gonna not have a takeaways or something, then that's a small goal and I can manage this week and I'm focusing on just one or two things at a time.
Speaker 2: (12:25)
There was also, you know, when you, when you make a habit and you, you, you starting to develop a new habit, it takes about 60 days for the brain to be able to actually make a new pathway in the head. So we have what they call neural pathways. Now these are habits that you've formed and connections in your mind that make it, then the brain is very lazy and then it wants to use as little energy as possible. So when you create a pathway in your mind that repeat so behavior over and over again, it goes, Oh, this is easy. And it's, you've got a real big highway. If you can imagine you've made a big deep groove and the in your, in your brain, we're not physically but I a deep highway, that this is where the traffic is going every day and the brain knows this pathway.
Speaker 2: (13:13)
It knows this behavior. And so it becomes a, the path of least resistance. So how that translates to habit forming is it in the first few weeks, you're going to find it royally, really tough cause you're going to be running all willpower and decisions and the goals that you've set and having this front of mind and that requires some willpower. But willpower will, will run out on, you can tell you will run out on you. But what doesn't run out on ya is the fact that you've created this new neural pathway, this, you've created this habit. And then it actually becomes easier for the brain to just to, you know, I did the social example. I have a morning routine. I get out of bed, I do some stretching exercises, I go and have a cold shower, horrible. And then I'd gotten him a better leader or a vegetable juice.
Speaker 2: (14:02)
And it's not life stuff. It's horrible. You know, it's what, it's what I should be having. And that's the way I start my day. And it's a good thing because I'm sitting my day out. But at the beginning it was like, Oh, this is awful. Now my body does it without even thinking. It just goes. Because that is the habit that I've created over many, many months. And so now it's actually quite normal for me to do it. And it's actually a, I can seal it when I, when I travel and I don't have my blender or whatever with me and I can't do my routine. It's like, Ooh, don't feel like right. Usually because I haven't had that routine to follow. So it gets easier as we do these things. And so just get through those first couple of weeks and then already really it will be easier.
Speaker 2: (14:46)
And when you get to 60 days, it'll be a piece of cake, you know? But so the Brian moved type their path of least resistance once you've set that up. So another little trick that I use Neil, and I've done it if you use this one, is if I'm don't feel like training for example, own like, you know, feeling what and I don't really want to and I'm unmotivated and I know that I've got a race coming up or I've got something that I want to achieve. A little trick that I use to get myself going is that I count backwards from five, four, three, two, one. And when, you know, every movie in the world has got that, you know, with, we're going to lift off in 10 seconds, 10, nine, eight, seven, six, even if you just do it from five to one, it creates this impulse of action because you've heard that so many times and you, you, you know, they don't.
Speaker 2: (15:38)
Zero, you're going to take off. So, and there's a whole book written on this about just counting down from five to zero. And by the time you get to zero, you'll just go and do without ruminating, without thinking and overthinking. Do I feel like training today? Do I not feel you need a bloody feel like I can tell you when you've had a hard day at work and you know things have gone wrong, you'd just rather go home and I put a bottle of wine. We all feel like that, but if you can go and put your gym clothes on or your running clothes on, I have a bargain with myself. I'm just going to get changed and then I'll say and once I put my clothes on, usually I'm like, cool, I feel more athletic already and I've actually done this thing and I'll, well I'm here now.
Speaker 2: (16:22)
I might as well just do a little warmup and see how I feel and then I start warming up and then all of a sudden my body starts to kick into gear. My body warms up, it gets ready for action and then we're off. We're off to the races, but I hate to overcome myself each and every bloody time actually people is, it's not just like, you know, Oh are you one of those motivated athletes who loves to give them the gym everyday? No, there are very many days when I do not feel like going for a run when I do not feel like going to the gym. But that's a little trick that I use to get my app
Speaker 3: (16:56)
The road. Exactly. We've been, you know, you said at the start at least it's having that fork in the road and setting yourself up, giving yourself signs valid. I like to put signs that direct me in to that, to the, the right fork in the road. So last night, it's good example. We've we've had a few nights this week. We've had friends around for barbecues and things like that. This morning is, I definitely getting up and going for a run. So I put my spiky ball. I used to roll my feet before a run. I'll stick that on the wood on the workbench before I went to bed last night, made sure I knew where shorts, t-shirt, have fines were for my, my phone's heart goes to my music when I'm running. All those things are out shoes by the front door. So when I got up this morning and walked into the kitchen, all those, they're the signs for me. Right? Not rolling your feet, trying to the, it was, there was no reason because the easy thing to do, if those things weren't there, then all of a sudden I'm off down
Speaker 2: (17:50)
The, the other path, and this is what I want everyone listening to understand is the people will look at often look at you and me and other people like this guy and they just get up and do it. It's easy. It's, it's not, it's not. But what we've got better at doing is, is really getting our minds and in the position to make the right decision. And that some of the time you need to, you need to do things like you've described things that I've described where you put your sign up, they put them up, you make it easy. And then you have your your accountability partners in place as well. The people that are going to ask you like in the day, how was your run? The minute I came down to the, to the gym this morning to jump on the podcast with you as I walked in, it was couple of memes I'd already told and couple of the team who had already told I was going running.
Speaker 2: (18:34)
First thing else was how did you run feel so much better explained to them how great the run was rather than saying, Oh yeah, so that and that, that's where you start to get the, the feeling success as well and that's the bit you is never no way that I want to walk in this morning and go that didn't do it. So when I saw the people I knew I was going to see, right, they were my accountability partners who are even realizing they were going to be my accountability partner. It says if they pay pressure that they are good prefers. Yeah. And we are all part of a, you know, they talk about the herd mentality and I like to call it like a Wolf pack. Really. You know, you're like, you, you're part of a pack and a when, when someone just exudes a little bit of pressure on you or makes you accountable, it's gonna make you go, you know, it's gonna make you go a whole lot more.
Speaker 2: (19:21)
Another example, my husband Heisley, he, he's had a hell of a week. The Farber gave some mess of big fires, you know, lots of overtime, three days, three nights. I haven't seen him in, in a week and tonight on his schedule was a 35 K run because he's preparing for the unity ultra, which we've got coming up in March, which is 84 Ks and you know, I all signed to him last night when if you have another really bad shift night then you know, you might want to shift that. And luckily last night wasn't too bad but he had everything prepared. You know, he had all his gear out, he had the foods that he needed, he hit the water all prepared. He had his literal lights all done. He had prepared his mind all day yesterday for the beta lets coming today. And he just came in the house before to get some headphones and then he ran back out again and carried on his way.
Speaker 2: (20:09)
And he's on a mission and he's happy because he's, he's actually doing the thing that he set out to do and he prepared himself for it, even though he's had a hell week. And I've said to him after this, you need a bloody good break and you need to sit and watch YouTube for a while, you know? And then it's okay. And it's understanding that as well that you need that downtime. But that's a classic example of somebody who's prepared themselves and his prepaid, the mind for the battle is to come and he's out there doing it right now. So, you know, and that makes me proud of him and in what he's doing. So home, like we have got the unity ultra coming up. I just wanted to mention that while we're talking about it. So I, I'm invested at for the unity ultra, which is a a 51 mile or 83 K's, I think it is down in Christchurch in March of 2020, if anyone is interested in doing this.
Speaker 2: (21:01)
This has been done is a to commemorate the victims of the Moscow techs. And Christchurch, one of the organizers lost his auntie in this horrific event and was moved to as a run out wanting to do something and Koran golfs. And he asked his friend who's a rice organizer and who does a lot of charity events to come and help organize this event. And they're actually over in Bali at the moment, running another event. But this one is going to take place on the 20th of March 20, pretty 20th to 22nd of March. And so it's one day of running, but it's a whole three day of beans around, you know, sinking in, in, in showing solidarity to the people that were affected by this horrific event and honoring the 51 people who died in, they'll see lives. And we're also going to be raising money for the red cross to help refugees who are being set up in New Zealand and needing some help and support around and the, you know, establishing themselves in New Zealand.
Speaker 2: (22:03)
So a great cause, a great reason to be doing it. So if anyone is wanting to find out more about that, you can go to the unity oprah.com. And, or reach out to us and we can tell you more. So that was just an a little bit of an aside. But going back to the goal setting into this year, like we're coming up to the end of the year, we've got the new year's resolutions coming in. 90% of people who sit new year's resolutions, I don't know what the actual statistic is, but it's pretty horrific. Do not follow through with it. So I don't be one of those statistics this year. Be one of the ones that's, it's some really good, well thought out goals. Start to understand your why behind these goals and then start to understand what it's going to take to get there, break it down into small bite sized pieces and then start developing the habits that will get you there and understand that you are going to fall off the bandwagon. I knew you're not going to be perfect,
Speaker 3: (23:01)
So if you need help then there's a whole process, quite detailed process we take off on through understanding their goals, their purpose, their why, what their purpose in life, what they're doing is, is as we've talked about many times before laces when you achieve your goals, there's a lot of other factors that come into it and that's what we can help you with. If you want to, we can take you through a goal setting session, a purpose session at the start of the year and then tie that back to what you're doing, the chances of you been successful in achieving it. If you've got support around you, if you've got coaching around you. We use, we use coaches ourselves. We use mental, mental ourselves for that reason because we know we're going to be a much higher chance of being successful and achieving our goals if we've got support around us. So we create that around us with own mentors and our own coaches and we can help you guys and go through it as well. So if you need help with it, reach out. Where's the best place to contact this list?
Speaker 2: (23:54)
I'm Lisa tammany.com [inaudible] website. And you can contact us via that. You can see all our programs. We have our epigenetics program, which is what Neil was talking about there. So we go through this process, but we go through this with the lens of looking at your particular set of genes. A very an incredible program that we've talked about a couple of times and we are actually going to get onto doing some sessions on the genetics program that we have in the next few weeks. We've been saying it for a couple of weeks and the idea would be to get onto it, but it's actually a really amazing program that will give you insights into your genes, what they're doing, how they're expressing and what recommendations and trying to understand who the heck you are. This is the biggest power in this is not just the food lists and having lists of foods that you're going to, that, that are going to be good for your body and in times of the day that you should be exercising and what types of exercise. But it's also about how your mind works in relation to your genes and how you were, how you were made. You know, it goes right back through embryology when you, and your mom's tummy, how you developed, what we, what energy went into the different systems. And I won't go into it now because it's very, very detailed and scientific and we need our you know, probably five or six podcasts to get through it all. But we have a huge result. So this and we're just,
Speaker 3: (25:20)
I'm really my skill set in and finding your purpose easier. Cause once you know who you are, how goal setting process and, and the purpose process becomes so much easier because you've got the tools to really, really, really help you choose the right fork in the road.
Speaker 2: (25:35)
Yeah. And understand how you operate. You personally, what is it that your dominant hormones are and how is your mind set up for action? You know, and we know you know, Neil and I worked together and we have both crusaders and this is one of the epigenetic types biotypes and we both very, you know, mission driven and very on a mission all the time and in huge goals and things. And we know that other people operate differently. And we can as coaches now talk to them in a different way, motivate them in a different way because they need to hear different things and what we need cause we taught the person, if that makes sense. So we will be going into all that. If you want to chicken out or really you can help onto our website, at least the lisatamati.com Hit the programs button and you'll see our three programs, our online run training program, our epigenetics program, and our mindset Academy, which is all about mental toughness and developing war emotional resilience and mental toughness. So check those all out. Have a great Christmas guys is upon us account believers and if you're listening to this afterwards yeah, I'm sure we would've had great Christmas. Any last words you want to add to before we wrap up the holiday period? Enjoy the Christmas. Have a great new year guys, and enjoy Tom and your family and loved ones. Yeah, sounds like a bloody good idea to me. So you guys, yeah,
Speaker 1: (27:00)
That's it this week for pushing the limits. Be sure to write, review and share with your friends and head over and visit Lisa and her team at lisatamati.com.
In this episode, Lisa Tamati and Exercise Professional, Health and epigenetics coach Neil Wagstaff discuss the latest trends in the fitness industry, the latest shocking stats and how we can reverse them and about the power of power posing, stress management techniques and disease prevention rather than cure.
Shocking Health states & the latest insights from the Fitness Industry Timestamp:
2:52 The latest (and shocking) insights from the fitness industry In new Zealand
7:55 being a role model & brain health
9:20 Stress, stress manifestation, and stress management
13:10 the power of posture - Power poses
16:00 Anger vs Love & Gratitude
22:40 Preparing for healthy holidays
30:15 Working with us, And epigenetics
We would like to thank our sponsors:
Running Hot - By Lisa Tamati & Neil Wagstaff
If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7-day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.
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www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel www.yotube.com/user/lisatamat and come visit us on our facebook group
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Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff.
Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise?
These are just some of the questions you’ll uncover the answers to in the Epigenetics Testing Program along with many others. There’s a good reason why epigenetics is being hailed as the “future of personalized health”, as it unlocks the user manual you’ll wish you’d been born with!
No more guesswork. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research.
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Transcript of the Podcast:
Speaker 1: (00:00)
Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa Tamati, brought to you by Lisatamati.com
Speaker 2: (00:12)
Hi everybody. This is how many here at the limits and this week I have my favorite person, Neil Wagstaff on the podcast who's been on here so many times. I can't count any walls cause he's my offsider at by running hot coaching our company. So welcome to the show Neil. Thanks Lis nice work as always hoping to find a person. That's cool. Besides my husband of course now Neil has just been up at the fitness awards, which, and New Zealand a fitness industry awards and it is also a three day conference alongside this and he has just come back with a Monaco award. So I want to congratulate my mate own winning the Monaco reward. Now this is for excellence and leadership and work ethic and there's something that has peers have nominated him for because he is a really major player in the fitness industry and fully deserves this award. So congratulations mate. Well done. Thank you. Right, thank you. He'd grown a little bit now. Now well done, Mate, the Monaco award at the FedEx, that's a really top notch thing to meet, to receive in the fitness industry. So we're really, really proud and I'm not surprised to be honest. I mean, you just absolutely mentioned this, you know so congratulations on that.
Speaker 3: (01:37)
The cool thing about the neighborhood as well, Lisa's and it's very touching to get it very, very cool, but it mentions the people around you. So it's really a great reminder to me that I can't be what they are. We can't do what we do without the people around us. So having, having good people around us makes a massive, massive difference. So, you know, for me it's not just about what I'm doing, it's about what we're doing and, and really thankful to the people that that we've got around us and I've got around me. So it's very, very cool.
Speaker 2: (02:07)
Yeah. And that just really shows how humble you truly are because a lot of it is down to you, but use your team is important. Last week I had on the show, dr Rob bell and he has a book called no one does it alone and that will no one gets there alone. And it's definitely true for this case as well. And we're always a team effort usually for everything. Even the races that I used to do, I used to think, crikey, here's me getting the middle. But without my proof I wouldn't be standing there, which could be meetings for the crew as well.
Speaker 3: (02:40)
It's about team. And it's anyone who says that they're on their own is often raise an eyebrow cause cause they've always,
Speaker 2: (02:46)
Yeah, PayPal of part. We're not so self-made. Right. So what we're going to, again, my aim on this podcast guys, we wanted to talk stuff that new sorn for the FedEx awards and Oh, conference, sorry. Because this is like a cutting edge of the latest and the fitness industry and he learned a whole lot of great things and we always like to stay up on the latest in science and the latest developments. So Neil, take us through what you learned on this incredible. A few days up more often.
Speaker 3: (03:23)
So the, we had a great real good keynote at the start of the weekend, which was where everyone comes together and goes to that. And the the, the chief executive, the heads up excised New Zealand. He gave me some guidelines which nearly had me falling off my chair on you. We were, we weren't where we needed to be from activity point and newsfeed. And it's when I heard the stats and the and looks at the numbers, it was quite shocking and often the, I found myself in a little bubble with the people I worked with. Cause we're all very active where we're at the gym we're at with our business, we're surrounded by people right to, for across New Zealand the world health organization guidelines. We are the 13th worst in the world for an activity 13th world worst in the world for our kids. 90% of our children don't meet the daily guidelines of 60 minutes of activities a day.
Speaker 3: (04:13)
That's 90% of our children meeting the the activity guidelines of 60 minutes a day, which isn't a huge amount of time of physical activity. Our adults are just about 50% of meeting the guidelines of 30 minutes a day. That's, that's half our population who aren't meeting the activity guidelines and 30 minutes a day, which again isn't a huge amount of huge amount of time as well. And for obesity we're sitting at number three, number three in the home and the whole world. So well that what that after I fell off my chair, pick myself up and brush myself down, it really sort of hit home to me in a message I wanted to send from from this podcast today and for our listeners is, is share what you are doing. I know a lot of our listeners will be out to if they will be moving, but you will be an inspiration to those around you.
Speaker 3: (05:01)
You are in a position to teach and educate those around you. You are in a position and more importantly to teach and educate our children please, especially over the upcoming holding holiday period. Take the time to, to be that role model. Take the time to, to, to get active with the family, get out with the family that worry if you ended up in the next few weeks. If you're not hitting your runs. Exactly. Don't panic. But do make the time to get out with your family and get walking on the beach. Get walking on in the, in the local parks, walking on the local trails and get the family moving and just let everyone around, you know, handful and that is and let everyone around. You know what, what is going on in our, our community and our country because we need to get moving. We need to move or regularly we need to really address our health or a obesity epidemic and we need to do something about this quickly so that we're in a position to, to reverse that because there's a lot of choice, right? So it's out there, there's a lot of options, but they are clearly not hitting them up. They are not meeting the market school. So pretty that role model for that person.
Speaker 2: (06:03)
This is going to have massive consequences for our health system, diabetes and all the obesity diseases, any of escalators. There's always things that a knock on effect if that chosen one and not, you know, we used to, we used to have such active childhoods. I mean I had a wonderful childhood running around all day, every day. And that's not the case now. And those kids aren't learning those habits and those routines and it's going to be a disaster for the health. You know, the medical system and New Zealand and I mean this is not just New Zealand, this is happening obviously across the board. We all know
Speaker 3: (06:40)
Worldwide. It's a worldwide problem. There are, there are stats, but every, every country is facing similar things. And I mean, just look at how much on you and your family is spending on screens over the holiday period. Look at how much time you do in general. If you're trying to get something done at the and, and your family are on screens where you're trying to get something done, it's plans and so on. Take some time out where you are actually moving. It doesn't need to be high intensity, but get yourself and the family out, move in and just ask yourself, look at those stats. Are you one of the 50% that is meeting the guidelines or are you one of the 50% that is missing them? So if, if that's the case and with your children, you know, you want to, we want to really reduce that 90% so that children each day and really so much gets my blood pressure up. But this does because that there's responsibility from our schools as well as the responsibility from our schools to take this on board as well. And look at how much movement the the children are doing each day as well.
Speaker 2: (07:37)
Yeah. And as you've got three little kids who are extremely act the one, know how much you put into their activity and to keeping them on point. And you know, I come around to your place and you've got the kids ability with that doing their own thing. I mean, I was always surprised to come, come around and it's three and four year olds doing like little bell swings and stuff and sign little, okay. And what did he do? Like a 12K last year and he got beaten by us big sister this year I'm like, I'm running what, 15 Kai up the mountain or something,uin signing for little kids. Uit doesn't have to be that level guys, but,uyou know, you are a role model for your children and I will [inaudible]
Speaker 3: (08:20)
What you do and watch what you do and be there. And then the other thing I just wanted to add in this world, and you, you know better than anyone leads the importance of brain health. So the connection with activity and brain health is, is phenomenal. So this isn't just about movement. This is about development of, of of the brain as well. And from an education point of view and a learning point of view and an experience point of view. And as we're, you know, we're using more and more Lisa from RF genetics point of view, the rec geneticists program, the importance of mind with that and the connection of how we will develop our mind and use on mind is, is key. So this is a huge, a huge topic and something we're both very passionate about. But there's simple message out there is please, please, please think about what movement you're doing each day. Cause it's, it's not just about activity, it's not just about why it is about, it's about learning resilience, it's about the development of of the brain and mind. And it's about, you know, Atlanta children's become
Speaker 2: (09:16)
Good, good, healthy peoples who grew up as well. Absolutely. And that sort of goes into our next topic, which was around the stress and emotional the effects of stress on the body. Because this is another thing that it ties in very much. You hit another good, great point. Speech up there.
Speaker 3: (09:33)
One of 'em, one of, one of my mentors who's, he's taught me a lot over the past few, few, few years, Angela Lee and she, she was delivering a session called issues in the tissues. So your tissue, basically the message is coming out of it. Your tissue as in your your muscles. Yeah, all my, all the connected tissue. Of course, your body will carry a lot of your emotion. So it's the structure of our body. You can have injuries and niggles that are caused not by necessarily by postural problems that are not caused by a lack of flexibility but actually caused by emotion. It's a simple comparison. There's a lot of lists. There's, I'm sure when we experience, when they get tired or stressed, they're anxious, they feel tension around their neck and shoulders. But that can manifest itself all over the body. So a couple of good examples and we've done some release work with some of our clients, one on one and some of the members here at the gym as well.
Speaker 3: (10:26)
I've had people who've actually released them, really some some of their body that burst things tears because that, that part of their body has been carrying, carrying the emotion. So something to be very aware of as well. If your body is tight, if it's restricted, it's feeling uncomfortable. And for those of you that are runners that are listening, it might might be the distraction just doesn't work. And you've got to address the emotion with the, with the good movement and the stretching and relaxation work. So release the, release the emotion. All of a sudden you'd be moving, moving a whole lot better in response to stress in our body. And this was a great point I took away. We've talked a lot, Lisa, about the flight or fight response. Okay. What angel did very well and just reminded me of as well, there's also a freeze, a freeze response.
Speaker 3: (11:10)
Now the freeze response is what a lot of us are doing in this day and age. We're no longer fighting, staying and addressing an issue and therefore we're getting, we're allowed, we're able to release all those stress womans. We're not flighting and running away and releasing all the stress hormones that we've built up in our body. We're actually freezing and submitting to it. Yeah. We're freezing in place, submitting to the stress, the stress response we've been given. And if that can't be released by fighting or fighting or the sudden that's just loaded into our, into our body and into our tissue, which then results in, in a pretty pretty tight body.
Speaker 2: (11:47)
Does that mean that when the boss yells at you at work next time you should fight back, keep yourself healthy or should you run away?
Speaker 3: (11:59)
Is it needs to be released so it has arrows released that a, again, to lay one on your boss probably isn't the best of it.
Speaker 2: (12:05)
Well, I don't go and punch a box. We're not saying that, but leave it out somehow. Yeah,
Speaker 3: (12:09)
Let us somehow, and if that comes out in a constructive discussion with your boss, then then great. Or if it comes out with a discussion with your partner at the end of the day or a loved one, then the imperfect, if it comes out through some exercise activity, then great. The key message here is it needs to be coming out because if it's not, and this can be, you know, we've, I've looked at a lot of the research on it and then there's the stuff that some people will be carrying from childhood and teenage years that is now causing and continuously built up kind of structural. Our body is a great representation of the emotional stress we've been through over the prayers previous years and managing that and releasing it is is key. She led in very nicely from there just talking about the importance as well of this in mind and have a control on motions throughout that they and how we feel about ourselves is the importance of power posts this which I know you understand really well and you use a lot of them.
Speaker 2: (13:02)
Yeah, definitely. The Bay sadness
Speaker 3: (13:04)
And I and a hundred position is you can leave this feeling by the end of the day, pretty, pretty uncomfortable depression all about ourselves. So changing that body position can have a massive physiological and hormonal benefit as well, which, which really changes how we feel. So what did you talk through some of the things you'd do?
Speaker 2: (13:21)
Yeah, I'll just give me a bit of an example of what the hell we're talking about with power posing. So just one example that I use on a regular basis. You know, do a lot of speaking on, on stages and sometimes big scary stages. And you know, when I start to feel the nerves and you know, I've been doing it for 13 years and I still feel nerves every time. I go somewhere quiet, even if it's in the, in the toilets or somewhere. And I do some power posing, which might sound a bit weird. I go around, you know, beating my chest and I, you know, Rocky top of the Philadelphia stairs there and saying, and standing in a really strong position in being what they call power posing releases to saw thrown into my body and makes me feel more courageous and stronger.
Speaker 2: (14:06)
It's an actual physical thing. And I've talked about this before, like from sample, what the all blacks do, you know, to do the hacker before they go into the game. And that was done traditionally because they pumped up the, the, the main going into battle back in the day. And the Maori you know, back in the war days without tribal people, they would do the happiness to psych themselves up. And that's psyching themselves up as really releasing the hormones so you don't have to second to that level. But by doing a little bit of power pose in straightening up and even like putting a smile on your face when you don't feel like it, it actually causes a change in the difference in your hormone hormones that are being released into the body. And that will change how you feel. You know, that's a little bit of a fake it till you make it, you know, you put a smile on your face in, in, and after a couple of minutes you start to feel action.
Speaker 2: (14:58)
You'd better you stay in that Strider and you feel stronger. You hunched over all day. I was used to that at the chiropractor with my mom, which one? I'm getting his spine straightened out and I said, you know, I'm really struggling to get her to stand up straight. And you know, probably he'd bet cause with the Brian [inaudible] because when you have a, an injury of a snatcher, your body's response is to go into that fetal position is to hunker down and taped your, your heart and chest, your areas that are, that are vulnerable. So the Xena becomes a chronic situation, which you said you hunched over like this. So now I have to try and remind him of either to hold herself up nice and straight. And that's another example of the body's actually doing it to protect yourself and then instance, but it's no, no longer work with thing in the chronic state. So you will, posture has a massive influence on how you feel and how you act and the hormones that are running around in your body. So try it out.
Speaker 3: (15:56)
Very, very tricky. You've got to them about the good examples. If you think about anger, if you feel angry, then it's going to increase your heart rates and increase your breathing rate, your blood pressure, it will have your brain doughnut at great speed. You can have higher adrenaline and cortisol levels. Loving comparison. You're gonna release your your good hormones, your oxytocin, your dope mean blood pressure will come down and breathing rate will come down, heart rate will come down. And generally you're gonna, you're gonna feel good, less anxiety, less depression. So practicing love is, this is a very simple way to start feeling, feeling, feeling better about yourself.
Speaker 3: (16:33)
And we are having this discussion earlier on can actually make you and will actually make you put on weight. It will make you, it can make you can make you fatter and where might you fall? Whereas practicing love, you can, you can lose, you can lose weight. And if you think of examples in your life and sometimes the, the time with those of you listening where you fell in love, you would have probably felt, if you think back, it was one of your, one of your healthiest times, you felt great about yourself. You'd have been going for that period with your partner where you're, yeah, you're having fun, you're going to exploring the world together and it's good times. That's important to work on that in life. And it's important to work on that. So important in your relationship, not just for the stability, your relationship with this stability, your help as well. From a physiological point of view, there's cool responses and things going on in your body. You're getting released, serve, as I said, the oxytocin dopamine, which just makes you feel a whole lot better than excessive adrenaline and cortisol that you get with that you get with anger.
Speaker 2: (17:26)
[Inaudible] This, I'm actually Dr. Bruce Lipton, who I've talked about inversely on this podcast. He has a book called honeymoon effect, which is all about that. They in love sealing and had, had a sustain it and love feeling an all the both sides of that. And I had wait, wait, before the last block, the poor Lawson on the show the scientists or who's an expert in it and he was wearing a constant glucose monitor to see what his sugar levels were doing throughout the day. And he had a bad email comes through from his accountant. You know, how your anxiety level goes up when you get an email from your accountant. And it caused an angry response in him because this something in NEMA and he watched on his glucose monitor, his his blood sugar levels go through the roof even though he'd been fasting for 18 hours at this time as he did intermittent fasting.
Speaker 2: (18:21)
So in other words, his blood sugar went up without any food going into his mouth, just from the reaction from his anger. Okay. So that's how powerful this is. So when people say to you, stress is a killer, we see it very gladly and very like, Oh, you all got stressed and stuff. It is eye color. And it will cause you to put on weight and it will cause you to be more unhealthy and have problems. So if your blood sugar levels are going up and you've got problems with diabetes or prediabetes or have some insulin resistance going on, then is going to damage your body. Another reason to go for a run very quickly and get out and, and releasing that. But it's, it's that powerful. You have an angry response to someone in the traffic. You are not hurting the dude that you're giving the finger.
Speaker 2: (19:12)
So you're hurting yourself by having this emotional reaction. And when you understand that, you start to think about getting angry all the time because then you start to realize, wait, actually I'm not, I'm not doing any damage to anyone else. I'm doing damage to my own cells token when we have gratitude in their heart. And we, there's a great book by the HeartMates Institute which is all about developing this, this, this muscle of gratitude and in, in tuning in with the heart. And when you do this, it all sounds very airy theory, but it's absolutely based in science. When you have a feeling of gratitude, when you, if you're having a really bad vibe of what I do as I imagine I'm stroking my cat who I love Dealy and when I cuddle my cat it calms me down. So we know I'm having a response. I'll often think about my cat as stupid as that sounds, but that calms me down a little bit. Okay. Or it might be cuddling your baby or whatever it is for you or giving mom a hug or all these things that would actually help you feel more gratitude than you would like. Thankful for that personal, thankful for that, that little weight or whatever you have. And that changes your, your, your psychology and your actual biology immediately
Speaker 3: (20:31)
As well. The grass tutors practicing that on a daily basis. And there's some other good things I've just been writing down journaling or just talking with your family about three things that have happened that day that are good. It really does change your physiology and your body connection is key as well, so connecting with people you want to spend time with. That can be husband, wife, family, friends, have a look. Often there's people, especially at the stage of life, a lot of our listeners will be in having that connection with people that they want to because of other commitments with life, family, work. Take the time, especially in the holiday period, coming up to connect those people again and just see how different it makes you feel. That is the really is it's not just the, again as you say, an airy fairy thing is a very cool physiological response going on.
Speaker 3: (21:17)
Hormonal responses. You do that and bring as much fun and laughter and as you can often makes you feel real. I feel a whole lot better. Having fun in life is when it's there your, and again you look back into memory some times you remember you, you remember because of the amount of fun and laughter in those in those times, but you want more health, you want more control of the physiology, then bring these, bring these things in. Interesting as well Lisa. We've got about 80% advantage it sorts and in quite a lot data about this. 80% of our serotonin is is found and developed technical gap. So again, some another looking at as another one of our happy hormones. It's looking after your gut health is key. So the connection between gut health and one of our other, our other good buddies, Ben Moore and talked a lot about this as well is a connection between depression, anxiety and gut health.
Speaker 3: (22:05)
And general mood is, is huge and this is the reason if you've got issues with your gut, leaky gut or the food you're putting into your body is not as good as it could be. Then we're looking for stuff to make us feel better the whole time we're fueling ourselves with staff. There's going to flare up our gut and cause inflammation. Easy winds. And especially something to be conscious of coming into the holiday period is what we're putting in because it's a time we should be happy, should be fun, should be hanging out with your friends and families haven't lost. So put some quality stuff into you and you got, rather than stuff that's going to flare up, because that's going to affect the serotonin production, which then means from a happiness point of view that starts, that starts, starts dropping, dropping down.
Speaker 2: (22:42)
Yup. And I'll say on that point, you know, being that we're coming into the solace season and we're coming into Thompson, we're going to be having lots of fag family get togethers hopefully and, and lots of good food and alcohol and, and all that sort of stuff. And it's a hard time to be disciplined. And you know, a little bit of leeway and a bit of fun is it's cold. But if we go in a little more competed mean to Lee for those situations. If we think about, you know, on Christmas day and all the food that's going to be available, and what am I going to do on that day? So that you're not like hijacked by a surprise at all. Oh my God, they have Loma that I've been dreaming about for ages is sitting on the table. And it's not to say you can't have any, you know, like it's never a, you know, we all have treats now and again as well.
Speaker 2: (23:32)
The thing is to be prepared mean to me because when you make yourself aware of what's going to come, then you can arm yourself for bagel. It's like preparing for a race. And I talk about visualization a lot appearing for that battle coming. And this is in a way a willpower battle. And if you're prepared for it to more likely to have maybe a little bit of traits but not too much traits so that you feel sick afterwards, you know, and we all have that, you know Christmas afternoon, like, Oh, what did I eat that for? Remorse, you know? So if you go into it, being aware of it and then practicing this, you'll be easier. W our brains are just like muscles. When you start a new habit, when you start a new behavior, it's very, very hard at the beginning because you creating a new neural pathway.
Speaker 2: (24:24)
But once you've done it fits B 60 times, it's just old hat in the brain is very much about conserving energy. And so it does want it the path of least resistance. And that means it does what it's used to doing. So you'll find after getting up every morning and having a routine, like a a morning routine and the right foods and you do it day in and day out and the first few weeks it's terribly hard. There's a whole lot of willpower involved that is dice like white becomes more retained and then it becomes easier and easier and easier to say no to the bad stuff because your brain is actually used to it. And it just follows that same path. It doesn't think a lot of time. It just does. And this is the danger things when you program in your body negative things or you program and all sorts of things it will ever work.
Speaker 2: (25:14)
And one other point on that the emotions that you attach to things, it's also a very important point. So I like, for example, if I, if I go for a run and my whole thought process in the half an hour before the random as I'm going out the door is I hate running. I don't want around, but I have to run. I have to go because it's all my program and I've got to do it. This is, Oh, I'm so lucky that I can run and I can't wait to get out the door and have some time to myself and to be able to breathe in the fresh year and sick the whole lives. People who can't do this and how lucky I am. Do you see the difference in that mentality? And that's in has a massive influence on how you will perceive your future training sessions.
Speaker 2: (25:58)
When you program negativity with your exercise or with your food, it becomes an automated response. So the next time you go for a run, before you've even sought about whether you want to or not, your Brian's going, ah, hat's the run. I don't want to do this. That's already got that preprogrammed emotion with that activity. So it's really, really important to program, even if you're faking it. Once again, I love running. I'm feeling positive about running. This is a privilege for me to do. And when you go out with that attitude, it will program your brain in that way. Then an associates exercise with fun in Asia and not exercise with, I have to, and I hate this and that will in the same goes with your food and say if you put food into your mouth, it's not optimal, but you are actually believing this is really good for my body. It will be better for your body than if you actually put good food in your mouth. But go, I'm hating this. This is awful because you were associating and neither before the hormones and everything else is still affected by it. So in other words, your mental game is as important as the food you're putting in is as important as the exercise you're actually throwing.
Speaker 3: (27:15)
Just the stuff on the mind and Brian leads is just easy wins as well as hydration. We talk about this loads and I continue to talk about it because it's just such an easy win. I still see so many people that, that aren't looking after their hydration. They're looking for something else to fix. But your brain needs water, your brain needs water. It needs hydration. Well thinking, well I'm feeling positive and being able to just really reinforce everything you've just talked about there. Then keep on top of your hydration, especially over the next, the next few weeks in the holiday period, think about your water. Think about what's going in. I dry the brain. The brain will feel a whole lot better. Therefore your mood will be a whole lot better simply because you're getting some good quality hydration to the brain tissue,
Speaker 2: (27:56)
Especially when these times where you know, alcohol is going to be a part of a lot of parties with people and it's also so hot and we're changing the seasons. We're going to need more water and keeping on the older people in your family because older people tend not to have the same system. Fix, hit make so they don't feel the need for the water because the Seuss doesn't work as well, but they actually need it. And then they go on Austin, have a cup of tea and think that they're hydrating. Whereas tea, coffee, alcohol are all do relaxation, take water away from your body. And I, my dad is a real bad one for this. How had a cup of tea, you know, I don't need to have some more water. Oh, I had a bit of a drink out of the hose models gardening all day.
Speaker 2: (28:37)
And it's like old dead. You know, you've been out 15 hours in the bloody sun cause he still doesn't see you're dividing and he hasn't had anything to drink. You know, and then he's wondering why his brain's not working. That's why, you know, it's not the nature. It's Stripe not having enough water. And in fact, a lot of the people that are admitted to hospital woods, dementia, older people actually come right when they put on a drug. So strike up demodulation. So if you're older, loved ones are not drinking what they should enough water just give them a chain to Rwanda. Coffees and teas. Very true
Speaker 3: (29:15)
Enough police. I'm up at the conference too to share what we do. So we were lucky enough to have the three talks while I was up there. It's the other coaches and trainers around the country. One I'm running skills and drills one a, a business one about how we've structured and set up our online training. And I'm also one on the runners warm up the importance of that and some good things that we use in our warmups both online and, and in our one on one and our big seminars we do as well. So it's really cool to be able to share that. And it was really, again, very humbling and very cool to see how much the 10 days participants were taken away from it. So it's just to remind everyone as well that we're, and it reminded me as well that some of the stuff we're doing is, is quite different. Is, is from our perspective and our client's perspective is a cutting edge and it's, it's, it's getting good results. So if you're interested in finding out more about it where, so people, people go to the website and get to least times you.com and find out some more about it and has the best ways to connect with dealers.
Speaker 2: (30:18)
Yeah, I'm pretty easy to find. I'm all over Instagram and Facebook at lisatamati on both of those. And he, he don't over to our website, at lisatamati.com Under the programs button you'll find epigenetics programs. We have running coaching our online run training system which we have over 700 employees. I think now we're wide on this program. It's a holistic program. It's based around health as well as just running and we're not high mileage coaches has been said quite a few times on this podcast. We do everything about Tom efficiency and avoiding burnout and injury, which is really, really important, especially is a lot of our people are busy executives and got kids and go crazy Koreans. And as you know, the stress levels can be quite high. So when you are trying to run long but also not blow yourself the pieces and having the right combination of the right structure is really, really important.
Speaker 2: (31:12)
So we're also also health coaches and epigenetics programs. So if the epigenetics testing is one of our major programs and in the coming weeks for going through the, doing some stations on AP genetics this is the most exciting thing since sliced bread. It really is, it's, it's the next level and science. This is a first time in history that we have had access to this information about our own genes and our own body. It's the combination of fisting different sciences who all put in new evidence. There's one on toll, hundreds of scientists around the world of the past 20 years have all worked on this. This is really Nick's label paper with you as ceiling. Like one of those people as I train, I eat right, I do everything right and I'm not getting the results. I can guarantee you it's because the stuff that you are doing is not white for your genes in this program will tell you exactly what to eat, when to eat it, how to eat it, what combinations.
Speaker 2: (32:10)
It'll tell you all about more dominant hormones and youth basically just want to have on your health and tell you so much about your personality. It's not just about food and fitness, it's all about the mind, how your mind works, how your personality works, how you developed in the womb. This stuff is next level. So we're super excited to be using this really cutting-edge toll. If you want to find out about that, if he's sick of not kidding results because the one size fits all fitness and is just not giving it to. Yeah. And we've been honestly frustrated with us for years. We've trained two people in sacrad saying giving the exact same thought and like completely different results. We know that every trainer in the world will tell you that, that and that experience, that client that doesn't get the results because of their genes because they're not doing the right thing.
Speaker 2: (33:01)
So if you want to reach out to us, talk to us about that. That's our epigenetics programs. And then the third program we have is all about mindset and meeting partners. Which we call mindset. Who is our online equal spirit. If you want to take your mind to the next level, Bulletproof yourself was mean too late, then that's the program for you then otherwise you can reach out to me and Neil anytime just by the website. Any last words today, Neil, before we wrap this one up, go and do something that really releases you. Get almost the day, can get someone to cuddle a kiss. I laugh and laugh loud and just consider what you're putting into your body. Yeah, sounds good. So it's wrapping up for this week and we'll see you again next week. Thanks guys.
Speaker 1: (33:53)
That's it this week for pushing the limits. Be sure to write, review and share with your friends. And head over and visit Lisa and her team at lisatamati.com
Dr Rob Bell from Indianapolis in this USA is a renown Mental Toughness Coach, Speaker and the Author of 6 and soon to be 7 Books on the subject.
In this interview he shares his top insights from working with elite level athletes across a number of sports and corporate athletes as well. He discusses his approach, his philosophies around developing mental strength to optimize performance and upgrade your life and the tools and perspectives he uses with his athletes.
Dr Bell says: Mental Toughness means performing your best when it matters the most AND dealing with the adversity and setbacks that we will face. If performance is important in your life, then both of these are inevitable, so it isn't a matter of "if", but "when" mental toughness is needed.
The odd thing is that many people don't actually need to be mentally tough in today's society. These people are comfortable on the sidelines. I'm not sure about you, but we just survive in mediocrity, not thrive. Our goal is to be the BEST at getting BETTER."
You can learn more about Dr Bell and his work, his books and courses at www.drrobbell.com. His books include
No One Gets There Alone
Don't Should On Your Kids
No Fear
Mental Toughness Training For Golf
50 Ways to Win
Hinge
Mental Toughness - The Key To Success with Dr Rob Bell Timestamp:
4:20 About Rob
5:32 About the hinge
7:50 hinge moments
11:05 lisa's hinge moment
14:34 Rob's coaching stories
17:45 a new level, a new devil - being excited vs being fearful
24:02 focusing on success vs focusing on segnifficance
28:32 Mental Toughness Hacks
33:28 reprograming our subconscious & choosing our tribe
37:52 Scarcity vs Abundance mindset
We would like to thank our sponsors:
Running Hot - By Lisa Tamati & Neil Wagstaff
If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7-day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.
All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.
www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel www.yotube.com/user/lisatamat and come visit us on our facebook group
www.facebook.com/groups/lisatamati
Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff.
Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise?
These are just some of the questions you’ll uncover the answers to in the Epigenetics Testing Program along with many others. There’s a good reason why epigenetics is being hailed as the “future of personalized health”, as it unlocks the user manual you’ll wish you’d been born with!
No more guesswork. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research.
The platform uses over 500 algorithms and 10,000 data points per user, to analyze body measurement and lifestyle stress data, that can all be captured from the comfort of your own home
Find out more about our Epigenetics Program and how it can change your life and help you reach optimal health, happiness, and potential at https://runninghotcoaching.com/epigenetics
You can find all our programs, courses, live seminars and more at www.lisatamati.com
Transcript of the Podcast:
Speaker 1: (00:00)
Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa Tamati, brought to you by Lisatamati.com
Speaker 2: (00:11)
How everyone listed. Somebody here at pushing the limits today. I have a real treat for you, but before we get underway, I'd just like to encourage you to hop on over to our website and to check out all our flagship programs. We have an online run training Academy running hot. It's called a holistic run training. Whether you are doing your first half marathon marathon or doing ultra marathons or even if you're just taking your first steps, check out our system, what we do and how we can help you achieve your goals. We also have an Eaton genetics testing program. This is absolutely my blind stuff. I've just been away actually on the weekend doing some more training. On this. And this is a personalized health approach. This is taking the last 20 years of hundreds of science work from festing different science disciplines. Bring this all together into one online tool that will enable you to get insights into you and your genes.
Speaker 2: (01:12)
Like [inaudible] before. You'll be able to understand exactly what foods to eat and what time of the day you should be eating, what types of exercise to you, but you're learning so much more than just food and exercise. It's all about how your brain works, what hormones are dominant in your body and what a fixed means will have and what time of the day these are these are happening. You'll get information about what types of work you'll be put at, what times of the day you should be doing different types of activities. Just insights that will absolutely change your life, blow your mind. I'm really, really excited about this genetics program because it's no longer a one size fits all approach, which it has been throughout history up until this point of time. Now we can look at who you are, how your genes are expressing and give new personalized recommendation.
Speaker 2: (02:08)
So that's our second bag ship program. And the third one we have is mindset here, which is all about developing mental toughness, a strong mindset so that you can achieve the things in life that you want to without all the problems getting in the way and stopping new wrench in your potential. So check those all out at Lisatamati.com. Now, today I have Dr Rob bell on the show and he is from Indianapolis in United States and dr Rob is an author, a coach, and a speaker. He's trained hundreds of executives and athletes of all levels and across all sports. He's the author of six books and soon to bring out his seventh and you're going to get so much value out of today's show. So without further ado, I'd like you to introduce you to Dr. Bell and one last thing before I go. Please, please, please give the show a rating and review if you enjoy the content that really helps the show get exposure and really helps our ratings on iTunes, et cetera. So I really, really appreciate you doing that right over to Dr. Bell, everybody, Lisa Tamati here at pushing your limits. Fantastic to have you with me again on the show. We've got a very exciting geese. We've got to the Rob bell all way from Indianapolis in the United States with me today. So welcome to the show that grew up.
Speaker 3: (03:33)
Awesome. Thanks. Thank you. Thanks Lisa for having me.
Speaker 2: (03:37)
So Rob and I have connected by LinkedIn as you do these days. And I have delved into Rob's work and what he's done and he's a meeting toughest coach and an author and a speaker. Someone who speaks my language obviously. And I just loved what he was doing in his work, so I wanted to share that with you guys and my audience and to maybe get some insights from Rob about about me to toughness and he works with a whole lot of different types of athletes and corporate to golf to, to NFL, I think, or you'll be able to share. So, dr. Rob, welcome to the show. And thanks for being here. So tell us a little bit about yourself.
Speaker 3: (04:22)
I mean, well, thanks so much for introduction. And I mean, again, we connect over LinkedIn and I was like, wow, like this, this lady's amazing. Like, look at all the races she's done. So anybody doing like those ultra marathons, like Badwater like yourself and you know, the salve there in the Sahara. I mean, I'm all about, I mean, not just I'm in my, my whole life is just dedicated I think just to helping people get to where they want to go. So it's just being the coach and, and you know, as well as I do, I mean, the, the greatest satisfaction I think we get as a coach is just being that small part. And that piece of, you know, I think what we're always trying to get is just that one moment that, that one point in our lives, and I call him these hinge moments where we don't know what it looks like, but if we can make that small difference in that person's life. So helping them connect with who they are, with who they're going to become. And I always preach and I know you, you're on the same vein, but you know, no matter how bad things aren't, our life only takes more. It takes that one moment, that one person, that one event to make all the difference. And that's why I just love no one. I do. So I mean I've been blessed enough to just always kind of follow that passion and just leave me here, the podcast today. So I'm excited.
Speaker 2: (05:34)
Absolutely. And you actually have, why you have seven bowls, six books in the seventh one on the way. Is that right? Your books is called the hinge. I know. And so this is all about hinge moments in sport does it, right? So what do you do?
Speaker 3: (05:51)
Well, so I say like every door has a hint. So if you hear about doors opening and closing in life, that's of the hinge you hear of a rusty door. It's not the door that's rusty at all. It's the Hinsey gets rusty. And so always say is every, you know, a, a door without a hinge hinges a wall. It just doesn't work. And so what the Hanjin is, the answer is going to be that one person that's gonna be that one moment or one event. Sometimes that one decision that makes all the difference in our lives. We just don't know when that's coming. We can't connect the dots in our life looking forward, but can only connect the dots looking backwards and seeing the impact of that one person or that one moment made in our life. And when it comes to, you know, mental toughness, like I said, it only takes one.
Speaker 3: (06:34)
Now we might not know the hinge connects sometimes two weeks, months, years later. The impact of one person saying you can't do it, you're not going to be good enough. Or one decision or that one person that we, that we met that connected us to somebody else. And since we can't know when that moment's coming, that's the importance of being present and not taking any day off and making sure that every moment that we do and every person that we meet matters. Because it does. Because we don't know when that moment's going to happen. And that's, that's the real point about the hitch.
Speaker 2: (07:10)
That's a real insight. Yeah. I hadn't even thought about this. This just opened up my mind to a new way of thinking. I hadn't thought about that at all as being, I was sort of thinking hinge moments, those, you know, crucial moments. And, and in the sporting event where, you know, either we left or it went right and you succeed, but you're saying the opportunities are going to come towards us, these opportunities, but we don't know or see them necessarily as really important pivotal points. And if we're not paying attention and if we're not out there actively looking for these hinge moments then we're gonna miss them and miss opportunities in our lives basically. Is that right?
Speaker 3: (07:50)
Yeah, absolutely. And I mean a lot of, a lot of these come when we're, when we're not even ready for them, you know, and one of the half iron mans I did, I mean one of the hinge moments was somebody to stop the change my tire for me. And I have no idea even what I was doing in the race, how to change a tire. And that changed my entire life. Just that one moment. And we're going to have several hinge moments throughout our lives. But I think that's the real importance. And, and that's the part that I really think is, is so crucial is no matter how bad our situation is, right. No matter how bleak and outcome looks, no matter what, it only takes one. That's what we're getting.
Speaker 2: (08:29)
Yeah. Actually I, I re listen to that little video on your website about the doctor. Rob was in a, in a halftime, it was one of your early first ones. I believe Tony wasn't signed up with no training at all. And then suddenly your talk gives up and then you standing on the side of the right guy. What do I don't disappoint? People that are riding past you as they doing it. Rice. Yep. Named some nice person. Decided to sacrifice basically their position in the rice to help you out, help you change a tire and get you back on the road. And prior to that, what was your way of thinking before and what was it afterwards?
Speaker 3: (09:13)
Well, I mean I think like people don't think people don't do things to us. They do things for themselves and it's kind of the two by four principle and no matter what, no matter what the kind of situation is, I mean it was, it wasn't like I was a bad person, but when it comes to racing, you do that suit best that you can. I asked myself in the question when this guy stopped and I would tell people about this, what I have stopped and the answer to that point, Lisa was no, I wouldn't have stopped. I wouldn't even have thought about it. But once he stopped, then I started exploring then other professional examples of why would other people stop their own race and what was it about these individuals that they got that I didn't get. And so now every race that I go into isn't focused really on how I do every race is who am I going to be able to help.
Speaker 3: (10:03)
And then it's one of the things I just kind of pray about, put me in a situation Mark and help somebody. And so then the whole viewpoint changes. And the reason why is cause you know, we can't help out others in life without also helping out ourselves. And that's the part that we never get. I mean, if anybody has volunteered before, it's a perfect example. We volunteered. No one leaves volunteers situations helping out kids at a hospital saying, boy, those kids are so lucky that I was here to help them. We say the opposite, right? We say, boy, those kids helped me more than I ever helped them. Yeah. Why is that? Would they give us where they gave us perspective, right? They gave us an appreciation and gratitude for our own problems. I'd gladly take that stuff and we cannot help out others. But that also helping out ourselves. That's the point about getting outside of our own head. If we can just focus on other people, that's how we get outside of our own head and that's how we help ourselves at the same time. So it's, and I think it was like Gandhi or author Ash that said it, you know, one of the most selfish things you can do is to help somebody else.
Speaker 2: (11:05)
Wow. That's real. It's really insightful. And I tell you what, you're getting into Oak marathons now of light and you've got a hundred model. You, you said you were hoping to play next year, a hundred mile are coming up this year. Yep. What I've, one of the things I love about ultramarathons, and this is how it's changing slowly, but it's very much not about the winners. It's, it's, it's different to say iron man's where it's really competitive and crazy. Most people are doing outwards because they have a personal challenge that they're trying to overcome themselves. It's, it's, you know, me versus me sort of situation for most of the people, the top couple of esteem going for the placings. But for most people understand that it's all about survival and getting to the finish line some which way, and the moments that I've, in my school where I've been literally people saved my lives, people have helped me.
Speaker 2: (11:58)
I've helped other people in medical situations where you're in dire straights. I mean, one comes to mind. I was running across Nigeria a 333 K race. I'm terribly organized, one of the most poorest, most dangerous countries on earth. Civil war going on. I got food poisoning an hour into the race, passing out and really deep trouble. And one of the other girls comes past me in the race. You know, I'm alone, unconscious in the same, she gets me, you know, wakes me up, gets me out, warms me up, stays with me, keeps me on my feet, drags my ass until the next checkpoint. You know, it took a good couple of hours that she lost out of that in a, in a race that's, you know, on the edge of crazy. And that, that's sort of a sacrifice for someone that she didn't even know, you know, she'd meet two days before and was just phenomenal, you know?
Speaker 2: (12:54)
And it's those sorts of moments that you think, wow, this is more than just about, did I get to the finish line or not? This is about humanity and this is about, and you know, you, when you, when you go outside of yourself and you, you might be suffering in an ultra somewhere, right? And you're just like, Oh my God, I don't know how I'm going to get there. And then you come across someone who's in worse shape tell you what you like, focus fully on them and you'll forget that you're suffering and they're not an arrow to go buy a new guy. Like, where did my pain go? It's absolutely amazing how when you focus on someone else, your own suffering disappears or diminishes. That's the point. Like when we're stuck in center head, that's when we're behind enemy lines. The only way to get out by an enemy lines is turn your thoughts towards helping somebody else.
Speaker 2: (13:48)
I mean, think about it, right? When we started encouraging others in those races, we're encouraging ourselves at the same time. So church is, so that's the, so if anybody wants to get actually any of your books, where do they go? They just go to www.drrobbell.com or have they always said that's the best way. Yeah, www.drrobbell.com and and the book on so no one gets there, gets there alone is also sort of a story that was the story of the half iron man and the guy's not going to change my tire. Absolutely. Yeah. And nobody does get there alone in life in general. We all need a team of people and we all need to stand on each other's shoulders, so to speak, to, to reach the top. Tell us a little bit about now your, your work with the athletes that you worked with and some examples perhaps of, of amazing experiences that you've had and things that you've seen in your time as a coach. Yeah, I mean,
Speaker 3: (14:53)
Yeah, I was saying, I mean I was, I was blessed enough to know early on in my life, this is what I wanted to do. And I got into the field because I was the athlete that would always think too much and no one can, no one could ever help me out, at least never go in, would always say, Hey, those butterflies go away and playing baseball then everyone away for me. And you know, I had a really, I had a hinge moment when I got to college and that was because I was partying way too much. I thought I can play baseball and party in college and be the best, no accountability, what could go wrong. And I, and I fell off a 80 foot cliff in college and you know, fraction my back broke my arm and that was the end of sport.
Speaker 3: (15:31)
And yeah, that was a hinge most of my life because from that moment on now, everything was different. If that didn't happen, I don't know if I would have taken that psychology class. I don't know if I would've had that one professor who had just spoke right to my soul and I knew I want to do with my life. And you know, always, always be in the ultimate sports honk. And it didn't matter what it was, but if we're trying to do something to the best that we can I just discovered early on that everyone needs a coach.
Speaker 4: (16:06)
Okay.
Speaker 3: (16:06)
There's all these demons that I think get in the way of us trying to reach greatness and what we're doing and really as a coach and, and you know, as well as I do, I mean, it, it does take a team and there are no shortcuts. There are no shortcuts to it. And our job is to point out the blind spots in people's lives. I think there's many ways, many routes up to that mountain. There's not one route. And which is going along the journey with athletes and helping them get to where they want to go as just been absolute blessing. I mean, you know, with any coach, I mean there's two types of coaches, those that have been fired and those that will be fired. I've been fired before, you know, so I've been at the lowest of lows. And then when in in the highest of highs you know, our job as coaches sometimes to work ourselves out of a job that's not, that's not the best business model.
Speaker 3: (17:02)
I don't know. Somebody, I don't know, somebody selling insurance that wants to come in there and be like, boy, I don't really think you need me anymore as insurance sales. So if we're trying to work ourselves out of a job because you know, we're trying to build them up in their capacity, you're gonna get fired. So, I mean, that's, there's just so many examples. I mean, it's just I really just focus on the office that we have and what's the office? So my office is a swimming pool. My offices, you know, is there going to be that golf course sometimes? Is that executive board, but other times, I mean, it's a you know, it's the race track. It's, it's going to be you know, on a, you know, at the tennis match. And then that's, that's the best part. It's just what the office looks like. So you, you, you try and cut Chinese leaps, end
Speaker 2: (17:50)
Corporate executives. So in all types of sports, what are the, some of the biggest things that in general now people are struggling with? Like is there a couple of central themes that people just keep coming back to that you see again and again as being a major
Speaker 3: (18:09)
Problem for people on their bridge? Sure. So I think when whenever we hit a new level, there's going to be a new devil. And so a lot of the difficulties when we get like that success and how do we deal with that if, if I've got to boil it down in what I think like the essential mental skills come. I mean obviously the building block of all mental toughness is, is going to be that motivation, right? It's going to be that persistence is, gets back to our why. You know, your goals, your, how are we willing to do the things that we don't want to do? Yeah. After that, then it comes into confidence and I mean confidence that, that trust, that belief in ourselves. And what we're trying to do. There has to be that belief. I believe that everyone has that, but it just gets really muted throughout our lives.
Speaker 3: (18:59)
A lot of times when we listen and then to that wrong voice, we're not, I think it comes to confidence. What I believe is that we have to adapt the philosophy that it all works out in the end. If it hasn't, then you know what? It's just not the ENT. And that's, that's a big part of what people suffer with. I think another one then it comes back to then focus like how do we build our confidence to what we're focused on? Are we focused on the excitement? Are we focused on being nervous? If we focus on being excited physiologically? I said same exact thing, right? Like we are palms get sweaty. Like we get real anxious, you know, it gets rolling. Our thoughts are a lot, but boy is that nervous or is that excited? Because I think it's excited. It means I want to be in this situation something good can happen.
Speaker 3: (19:45)
Being nervous means I don't want to be in the situation. This is a threat. And then being able to train our mind to focus on everything is an opportunity. That's how we build a confidence in ourselves. And then that, and then I think that last field, so we got the, the motivation, the confidence, the focus. And then I think that last mental skill, which I suck at is how do we let go? Mistakes. If you show me, if you show me an athlete that can let go mistakes, I will show you somebody that's mentally tough. So I like to say this, our confidence focus is how we build our confidence. How we refocus just reveals the level of confidence. Wow. What I mean by that, if you show me an athlete that makes mistakes and still stay school calm and collected, well what they're really saying is I don't need everything to go my way in order to be successful. And we know bad stuff's going to happen, right? But it's all about how we adjust from that. If you show me an athlete that his or her cool when stuff starts going bad, I'm going to show you somebody that never had any confidence to begin with and then they got to play the mental gymnastics and not as well as competing against themselves. That's where it gets really tough.
Speaker 2: (21:00)
See, this is a journey for you as I'm making toughness coach, it's not like it's, it's an easy thing we've got at once and we've, we're away laughing and we're never ever going to have a problem again. That doesn't quite work like that.
Speaker 3: (21:11)
No man, people were, people make more fun of me when I get upset because it's like, wait a minute, I thought you're supposed to be good at this stuff.
Speaker 2: (21:16)
Yeah. You know, I have moments, Tobin, I'm thinking, you know, you just watch your own behavior sometimes and you're going, hang on a minute. This isn't cool and I'm glad I was watching.
Speaker 3: (21:29)
Right. It is. I don't think we were really made to coach ourselves.
Speaker 2: (21:32)
I think we need others to coach us. Very, very good point. It's hard to get out of your own forest and see the trees when you're in the middle of it and someone who has that seed perspective on you can give you a lot of more insight into your behaviors that you're not actually even seeing. And I really love that challenge versus, and I have been in mind, you know, things that I talk about, the challenge versus the threat and changing your cause. It actually changes your physiology when you're standing at the start of a massive race and you start to feel fear and step B, feel nervous and Oh my God, am I trying enough? And all of those things that are going to be absolutely no good to you, they're not. They're not going to help you and your performance then by changing the narrative and your story, like you said, exciting opportunity.
Speaker 2: (22:19)
This is amazing what you know, what a chance to have that releases actual hormones in your body. The more testosterone you get, more bold feeling rather than the nerves. And that can just change your perspective. And it's a subtle change. Sometimes it's not, you know, like a massive thing. But it'd be enough just to get you over the line and get you going. And we all know like that waiting around for rice can be the worst time once you're actually on the way and you're five Kaizen. It's like right, I got this. But those nerves at the beginning can be pretty bloody horrible, can't they? And that's I can imagine with someone like golfers, I don't play golf, but the mental toughness, a completely different type of mental toughness, but the ability when all eyes are on you and on the, you know, one sick and when you hit the ball, they must have some special challenges as its own.
Speaker 3: (23:10)
Yeah. And that's it. Cause there's so much time in between shots, you know, but that's why we need people like you to the poor my life and to coach me up cause I can't push myself.
Speaker 2: (23:19)
Well I had, I loved me to help me get to that a hundred miler that would like, and we can swap some, I need some coaching on, on the mental toughness. How do you do this? How do you bring it across? Be, you know, cause you've obviously been doing this a long time seeming books as let's say in lots and lots of athletes who are Olympic athletes and corporate people and you know, Ben have really had massive success working with you. That's always exciting to connect with and you know, amazing people. And this is, this is one of the selfish reasons I have this podcast. So I get to meet cool people like you. So this is not all selfless. Once again now you see it on your website, there was a quote there that I really resonated with. If you only focus on success, then you'll never reach significance. But if you're living in a life of significance, then success will follow. Yeah. Quote. so if you're focused on Jess winning all the time, just on the money, just on the whatever it is, it's all gold. It's not going to bring you the joy in life. Actual the legacy, if you like. Is that right?
Speaker 3: (24:31)
Well, that's absolutely true. And the, and the reason why is because well let's use Mount Everest as an example, right? I mean the, the year it takes in terms of preparation, the four to 30 to 40 days of actual hiking, they spend what, 10 15 minutes at the top and when did most of the deaths occur on the way down from Mount Evers? And so I mean, if it's all about the journey, it's all about the process and it's all about who we can help along the way. That's how I think that we get real significance in our life. The fact of you know, even those that hold up the trophy, even those that fly back with a gold medal from the Olympics, there are people that had that feeling lease of, boy is that it? Or okay, okay, now what? Now I've spent my whole life for this and I got it.
Speaker 3: (25:25)
What now? And, and, and that's the part, right? The new level, new devil. If we focus on other people and making that impact along the way of our journey them, that's how we just focus on, you know, success is going to happen from us. And that's the part of just being able to focus on that process. And be able to make that impact. Those with elite athletes, I mean there, there has to be selfishness there because of how much time it takes. But at the same time, how can we help others along that journey and, and using our skill and our craft and our God given talent to help others. That's how we get that. That's how we get that significance.
Speaker 2: (26:11)
Yeah. And so it's not just about that gold medal and most people who have, who have a gold medal or something massive success will also understand that it wasn't them alone that got them there. Unless, you know egomaniacs but most of them will understand that this was a team effort. You know, and this was and like you say, we're not all going to be on the gold medalists. We're not all going to be world champions. So it's defining success, insignificance as well. Like the significance for me, like I want to have an, I knew obviously the same, want to have an impact on, on many, many lives and change lives with the knowledge that we have and help people through the journey and help them avoid the problems and the, you know, fast track them to, to success and help them reach their full potential.
Speaker 2: (27:06)
And therein lies the significance more than the couple of finish lines that are, you know, reached or the podiums that I've managed to reach in the middle that's hanging on the wall. That's all great stuff. But at the end of the day, I think you and I at least when we get to the end of our days, want to look back and go, wow, that all right. I helped a lot of people and I made a big impact in the world and I left the legacy. And these are, these are words that I think you know really, really important for us to have in our vocabulary and to be thinking about, it's not just the individual moment, it's not the selfish endeavor. And I mean, as an athlete I was, when I look back over my younger career and stuff, I was selfish to the point of, you know, I didn't understand I was selfish, but I expected everyone else.
Speaker 2: (27:58)
But there were doubts around my mission. You know, I was very mission oriented and very focused and that was the only thing in the world that was important. And I understand now that we added a lot of sacrifice on the behalf of other people, had to sit price for me to get there. And you know, you do lead that single-mindedness to, to achieve those sorts of things. But understanding now it's a bit more older person that you there isn't the only macro of success in the, yeah. So Dr Rob what book are you working on at the moment and what are some of the other sort of mental toughness tricks that you can help people gives people, you know, there are a lot of people suffering out there. There are a lot of people with lacking massive self confidence and self belief. They've been told perhaps their whole lives, they're not good enough, that they're not the right shape and not the right height. They're not the right one either to be good at something. Have you got any words of wisdom for them?
Speaker 3: (29:03)
Sure. I mean the, or the next book that I'm working on, it's called puke and rally. How, how champions adjust. And I know you get this one cause you thrown up and racist too as well. And it's not, yeah, it's not about the puke, it's about the rally and the fact of, you know what? Everyone in our life, everyone has puked. So no matter what, everyone has had setbacks, everyone has had failures. They are inevitable. That is going to happen. The only way to do it is to sit on the sidelines of life. And then you just live a completely different life. You know, if you want to be in the game, there's going to be, there's going to setbacks. And I believe, and if anybody listening that that resonates with this, that it's not about the setback, it's about to come back. Yeah. That's, that's what matters.
Speaker 3: (29:51)
So it's about the rally. It's about how we rally on your point. I believe this is everyone that has reached high levels of success was told you can't do it. That's a dumb idea. Don't try it. Why is that? Cause I haven't come across anybody that's achieved anything that has, you know, you especially with your mom were told by doctors, there's no way that that person's going to come back. And what does it do? Well, it Galvin not yes it has proved people wrong and I'm going to prove them wrong and that motivation, but it also has like in order to do something, you better believe in yourself. And so if we listen, I mean we got to really thank the people that say you can't do it because they're the ones that are given us a diner, are going to galvanize our own spirit, our own soul and our own confidence towards achieving that goal.
Speaker 3: (30:45)
And no matter what it's going to be there. Now I think it's really difficult to like coach that way. You know, you can't coach that way. I mean, but I do it all the time. Sometimes I can in short situations tell my pro golfers, boy, there's no way you get this ball up and down and say par and you know what it does, I'll watch me. Right. I'll show, I'll show you. Yeah. And that's the point is who is it that tells you you can't do it? And then what's the other voice say? What's that true voice? Cause like I said, I believe everybody has that confidence muscle. It's there, you know, it just sometimes getting muted so much in our life. But what is that voice really saying and allow that voice instead to be able to come out. You know, a lot of times what I think is we as individuals, I mean we, we hear that voice that we were as a nine year old kid, you know, from our dads saying, you know, how could you strike out? How could you miss up? And then that's the voice that we got in her head. Well, if that's the voice in our head, then what's the real voice that want? And that's, that's the key is just allowing that real voice then and be able to come out and, and sometimes, you know, we've gotta be able to tell ourselves and yell at ourselves rather than just listen to it.
Speaker 2: (31:57)
Yeah. And, and, and this is, and we've all had those naysayers in their life. And I know in my life I wouldn't have got there inanely of the things I did if I didn't have those people. And if I wasn't trying to prove something, and some people might say that that's a negative motivation, but I actually think that this is a really powerful tool that we can use to really fire the furnaces, to push through those hard times, those obstacles, those times when you want to give up and you think about those people who said you couldn't do it, and you're like, nah, I want to keep going, even though it's painful. When I want to quit, I'm gonna keep on going. And I think that that's a really powerful, and what you see at about the nine year old child, we all have this inner child.
Speaker 2: (32:41)
I believe this, this kid who took on staff without sautering it, which has landed in our subconscious and then become a part of our thinking mechanisms. You know, when we were paid ugly, told as kids, and often these were teachers, appearance or whatever, we're just having a bad day, you know? But they were telling you things and that they weren't perfect. But when you hear this repeatedly becomes a part of your subconscious programming, and when that becomes the, the voice that sees you useless at sport, you were too dumb to go to university. You're to this, whatever that was that was programmed into your brain. And as an adult, you've got a heck of a job to override that in a subconscious thinking. Is there some ways that you've found to get around that, that programming that we had as kids when
Speaker 3: (33:36)
Just
Speaker 2: (33:37)
Put into our subconscious without us even thinking about it?
Speaker 3: (33:40)
Yeah. The best thing we can do is tell ourselves rather than listen to ourselves. You know what I mean by that is you got to tell yourself what it is that you're going to do here. When you tell yourself then commit to it. When you commit to it, it gets done too often. If we listened to it, then we hear that, well, that voice in the back of my head, you've got to tell that voice sometimes where to go and that it doesn't have a vote in this kind of situation here by confidence. Yeah. Confidence in doubt. Like they live in the same house, but it's confidence. His house now it is a squatter, like it just lives there. Rent free. Well, if there's somebody that overstays their welcome, I'm going to, I'm going to tell them where to go. Right. At least I'm gonna say like, look, it's been a little bit too long. Why don't you just hit the road? But we think you know that doubt that that has a right to live there. And that's the part is tell yourself what you're going to do. Don't listen to yourself.
Speaker 2: (34:31)
Yeah. And program the stuff that you want in there. So then whether that's through affirmations and outfit gnosis and being around people who are positive, giving the support, the coaching, the mentors, the tribe of people that tell you you can or these things will happen slowly.
Speaker 3: (34:51)
We assist who you are and what you're capable of.
Speaker 2: (34:56)
That brings me to the point, you know, the five you have it on your website too. The five people that you hang around with the most. I think it was something, something around there. And so w who you will become. And I think this is also a very important point that we need to bring up.
Speaker 3: (35:13)
Well, I mean, we, we are, we're a, you show me your friends. I'll show you your future. So true. I mean, if we want a higher net worth, you've got to hang out with people that have a higher net worth. It's just, it's so important because the mindset's different. You know, they, the conversations are different. You know, if you look at any kind of any kind of sport team, I mean, I'll take baseball for instance, but I mean, well, I mean, let's just look at the all blacks, right? The starters are hanging out with the starters all the time. Those are sitting on the bench and not playing. They're hanging out with one another because the conversations are different. And you know, I love the all blacks when it comes to the culture because man, they're focused on the team and boy and I don't know how many little kids are there that aren't thinking, boy, I want to be one.
Speaker 2: (35:58)
Oh yeah. Everything.
Speaker 3: (36:01)
And that's the part, I mean, we've gotta be able to hang around successful people and winners, not people that were better than just so we can feel good about ourselves. Yeah. Harrison game. And that doesn't work.
Speaker 2: (36:14)
Yeah. So when you're hanging around people that you are actually at the top of the class, and if you like, then you don't really, but when you're hanging around people who challenge you and stretch you scare the hell out of you sometimes. Those are the ones that are going to help them change and develop and grow. So pick your tribe carefully is a, is a, is a hugely important message to take away from that one and get the coaching you need and get the support that you need around you so that those naysayers, when they come calling and they will come calling, don't have the control in your mind. And when you do have those naysayers or then you use it as fuel to overcome. Absolutely. Man. Yeah. You find ways to get there. So not people
Speaker 3: (36:57)
And this, and this is the point, Lisa, and I need you to, I need somebody, show me somebody that that reached success that did not have, somebody said you can't do it. Yeah, maybe there is, but I haven't seen it yet.
Speaker 2: (37:10)
We've all had those people want, I mean, yeah, I've had them all less through my life and in there can be your family, be your best friends. And it's not to say they're not good people. There may be reasons why they are saying this to you. I know, you know, parts of my family. It was like fear for you because they're scared that you're going to get hurt, you know, or going to fail. And what happens then? And so that can be well-meaning naysayers, but they can still be nice. I as, and we have to get ourselves away from that and listen to the people who've done it and listen to the people who tell you you can do it and that you're going to get there and give you a pass to get on your way. And that's why it's really, really important. I want us to just talk a little bit about scarcity mindset versus the abundance mindset and why it was competitive world that we live in.
Speaker 2: (38:03)
You know, we don't have to be, well, if I help that person, I mean, classic example, so mental toughness coaches, right? We could be going, well, I'm not talking to him because he's competition, you know? Or I can go, wow, he's got insights that I don't have and perhaps I haven't sliced the, you don't have. And we can. Yeah, we can. We can learn from each other and we can grow. And that's a, that's a classic example of the mindset we both have, which is an abundance mindset and not a scarcity mindset. Do you see a lot of the other, you see a lot of the scarcity mindset and how do you.
Speaker 3: (38:37)
I mean, you know, I think we all possess, I still possess it. You know what I mean? I, I think true success, true success is when we can root for everybody. Because then what that means is, is, you know, and I, I grew up sometimes I would go to my wife's you know, Thanksgiving and they'd have these meals, but it's a big Italian family. And if you don't get in there, that's going to be gone.
Speaker 2: (39:01)
Well, right?
Speaker 3: (39:04)
Yeah. I mean, so if we approach life that way, then what we're saying is, is that there's one piece of pie for me. If I don't get that piece of pie, then it's gone. Look, there's the, being able to root for everybody means that I can still have my slice and you can be successful too. Being able to root for everybody is true success because it means just because that person's successful doesn't mean I can't be successful too. And then we're not playing a zero sum game, then we're playing a game of abundance and then just the game changes, you know, we're playing on a different one. That's the part where I kind of look at like how often am I room for other people and if not, then I'm coming from the point of scarcity. The real part about that and the scary part is then that's what I start projecting. Know the people only when I can get that abundance mindset in here, then, then I'm able to give that away.
Speaker 2: (40:01)
Yeah. Without being, these are my little pressure steams when no one else is giving them and having that mindset of I have to hold everything in and my knowledge or my, whatever it is, skills or whatever is a scarce thing. It isn't just about one, one point. There's only one slice for you. It's actually lots of highs when you start walking in. And I think just adopting that attitude in life makes you a more generous and caring human being for other people. So doctor, I'm thinking very much for all of these insights today. I really appreciate your time and I hope we will get to have a few more sessions like gruesomely I'd love to swap notes and maybe work on an idea or two with you. And dr Rob also has his own podcast. Can you tell us where people can, can listen to your show wants?
Speaker 3: (40:49)
Oh well yeah, it's a, it's 15 minutes of mental toughness either on my website, www.drrobbell.com or or Apple. I am and I look forward to having you as a guest on their tool. I can collect is, yeah, cause your book will be coming out. Thanks. Fantastic. And that would be great.
Speaker 2: (41:06)
No, it'd be absolutely fantastic to do that and I can't wait to do, to do a few things with you, Dr. Rob, I'm very glad that I found you on LinkedIn. It's been fantastic and I'm sure that my listeners would have gotten a lot out of today, so I really appreciate that. Dr Rob bell.com six books Siemens on the way. Go and check those books out. There's also a 30 day challenge on, on Dr Rob's website. Make sure you check that one out as well. And if you've got any questions, I'm sure Dr Rob will help you. If you've got, if you've got anything that you want to know from him, so please reach out to them. Have you got a Instagram handle or a Facebook or anything? I do. It's you know, with Twitter and Instagram says D R or B B E L L. Easy. So doc, Rob, thank you very much for your time today and we'll be in touch again soon.
Speaker 1: (41:55)
That's it this week for pushing the limits. Be sure to write, review and share with your friends and head over and visit Lisa and her team at lisatamati.com.
7:13 why is HIIT Important across all sports?
10:53 how do slow-twitch fibers have in endurance muscles
12:29 the 5 HIIT training weapons
16:03 how far should we go with HIIT training?
18:32 Are other sports (except for running/swimming/rowing considered as HIIT?
20:17 what type of training is best for ultra running?
22:10 Is There a Danger in overtraining? and is there a way of returning to balance?
27:40 ways to reach balance and lowering stress
33:27 About HRV + HRV app (HRV for training)
38:40 The Flow Bottle
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Transcript of the Podcast:
Speaker 1: (00:00)
Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa tamati, brought to you by Lisatamati.com.
Speaker 2: (00:12)
Hi people, and welcome to pushing the limits. Before we get under the under way with today's guest, Dr. Paul Laursen, who I'm going to be introducing in a moment, I just want to remind you to please, if you enjoy the show, give us a rating or review on iTunes. It really, really helps the show get exposure, share it with your friends and your networks. We do a lot of amazing interviews with incredible people and the value that you get out of the show is really, I think, awesome. Some slightly biased well with the time investment. We'd also like to invite you to come and check us out on our website at lisatamati.com And check out our programs. Now we have three flagship programs. We have our online run training system running hot. And this is all about helping you develop your running skills and taking you to the next level.
Speaker 2: (01:03)
It's how to run faster, how to run further and longer without burning out, without injuries. It's about what even level that you're all with you just starting out in your running career or with you're doing, you know, 101 hundred miler. We'd love to help you there. The other program that we have is called mindset. You now, this is my online mental toughness and emotional resilience equals that you can do, which is all about developing that mental game, getting stronger in your mind, developing leadership qualities helping you be more resilient to cope with all the stresses that life throws at you and how to reframe your mind stronger for whatever challenges you are facing. And then the third flagship program that we have is epigenetic testing. Now, epigenetics is a pretty new area of study. This is an incredible program that we're having huge results with, with our, with our clients.
Speaker 2: (02:00)
And it's basically personalizing your health and fitness program to you and your genes and how they're expressing right now. So you'll get information from this about Zachary, what foods to eat and what ones to avoid. More importantly what times of the day you should be eating, how many meals they should be having, what work environment you do well and what social environment, what dominant hormones you have, what a body type you have, whole lot of information that will really help you take your training to the next level without being generic. And it's all specifically made for you and what you're doing right now. So check out all those programs at lisatamati.com now today's show, I have Dr. Paul Laursen. Now Dr. Paul is one of the world's leading scientists and hit training that's high intensity interval training. He's a exercise physiologist, the manager of high sport in New Zealand at AUT and is an adjunct professor of exercise physiology at a UT in Oakland.
Speaker 2: (03:07)
He resides at the nexus between research and applied sports science and physiology and he's a real expert on HIIT training on HIV, on Sumo regulation and on using AI for training. So it's really interesting interview. I'm sure you're going to get a lot out of it now without further ado, over to the show. Well, hi everyone. Listen to how many here at pushing the limits. Once again, thank you so much for your loyalty and coming back to the show every week. I really, really appreciate it. I'm super, super excited. I've been studying all yesterday and I've got one of the, one of the world's leading experts and head science and exercise physiology on the show today. I'm Dr. Paul Laursen, so thank you very much, Dr. Paul for being on the show. Welcome to the pushing the limits. Oh, thank you for having me. Listen. Honored to be here. It's so exciting. Dr Post's setting in Canada but he also knows New Zealand very well because he was the head of exercise physiology over here. Yeah. and you were here for two Olympic cycles training our Olympic athletes.
Speaker 3: (04:15)
That's right. Yeah. I was there for the Rio or, yeah, the London and the Rio Olympic cycles and I was leading the physiology team at that point in time, so, Oh wow. Great times. Awesome memories based at the millennium Institute on the North shore in Oakland. And you know, words have a hard time kind of describing this, like what a great time in life. That was for my whole family and stuff and so much learning along the way as well. That really forms where I'm at today with hit signs and some of the other stuff that we'll talk.
Speaker 2: (04:52)
Yeah, because you're really at the cutting age between your, you yourself are a very experienced iron man triathlete. So you have experience actually as an athlete as well as being a professor and exercise physiology and having all these experience with Olympic athletes. That must, you know, it's an incredible combination. Can you drop a few names of people that you perhaps worked with an ORC and that'd be interesting to, to, to know.
Speaker 3: (05:21)
Well I mean, you know, I don't know if I can really name drop too much. Like it's not, I think the cool thing about being a physiologist is that you, you sit in the background and you work with people and you work with all the top coaches and the top athletes, but you really just need to, yeah. You just kind of be the quiet person in the back. And I mean anyone in that you can just about anyone in that Olympics, those two Olympic cycles, you touch their program and see the, through the coaches support. It's a big end. Like it's, and again, I'm just one cog in the wheel of the high-performance system, so it's just, and it's a whole, it's all about team and yeah. So but yeah, no lots, lots of other, lots of big names, but they're not big on dropping.
Speaker 2: (06:15)
Fair enough. Fair enough. So Dr. Paul today I want to go into some of your areas, especially special day. So a lot of my audience, not all of them, but a lot of my audience are runners. And many of them are ultra marathon runners. And I'd like to we're going to get into the science of, of hit training. So high intensity interval training for those listening and how the supplies and maybe something in, in the sport, like, like marathon running or long distance running and, and what sort of benefits we can gain from it. So can you tell us a little bit about band and then I would like to go later on to heart rate variability and or those sort of good things as well. But let's start with training. So you've written the book on her, on her training what does the title the signs and application of her training. Can you tell us a little bit about why is it training so important across so many sports?
Speaker 3: (07:14)
Yeah, it's, it's a, it's super important. And, and when you look at a sport like ultra distance running, you would think it may be almost has no place, but in fact your listeners can get massive gains by implementing such type of training in their, in their programming. And you know, well, let's maybe ask the question why, why would someone who's doing a, you know, a hundred K ultra possibly benefit from hit? And the, I, I guess they're, they're really, I mean, we should also define what hit is like high intensity interval training specifically is defined as repeated bouts of high intensity exercise that are performed above your threshold. So that threshold kind of pace going to be above that by by default for it to be called kit, but not even moderate intensity sustained efforts. We're actually talking like above your your threshold. In other words, it's, you can't sustain the exercise for too long before you have to stop and take a breath.
Speaker 3: (08:19)
If you were to hold the exercise intensity up there, you would, you know, you need to ultimately fatigue. So if you're doing this repeatedly, you're actually you're listening some effects in your physiology that you're not going to be getting from just your steady state exercise, your long distance training. And some of these key ones are recruitment of your fast Twitch muscle fibers. So you get to, you know, you get to build on those fast Twitch muscle fibers. You, you know, you have to use those by default to perform such exercise. And that creates the adaptations you want, especially as an ultra distance runner. You want to create those faster Twitch muscle fibers, make them more slow Twitch like, or fatigue resistant and oxidative. And you do that by if it's, if the stimulus is repeated, you wind up actually doing that. So and then the second one relates.
Speaker 3: (09:15)
So that's the peripheral component. The second component really relates to the central component. And I am like, I'm pointing to my, when I'm saying central component, I'm really pointing to my, my heart, my cardiac cardiac apparatus. So the VIN trip, the ventricles of the heart wind up stretching out further filling up further. And by default they actually push more blood out to your stroke volume, winds up, increasing your cardiac output winds up increasing. So you and you and you get more so than chicken as stretch, more so than if you were just gonna do a steady state long exercise. So by supplementing his exercise into an ultra distance program, not all, but just that, you know, intermittently in the week your listeners will get you know, a real, real good bang for their buck.
Speaker 2: (10:09)
Yeah, no, I as an, as a young athlete before I knew what the hell I was doing at all, I used to do just miles and miles of slow, long distance running. I had no speed genetically speaking, you know, I wasn't right. Didn't have a great Theo to max or anything like that. And so for years, especially in ultra distance, it was very much a sort of a pioneering time if you like, you know, 20 something years ago and we had no idea of anything or at least not my circles. I just go out and just run long and slow because that's what we were going to be doing in the race long. And so and of course I could get to the finish line of those races, but it wasn't the most efficient style of training as I now know. But it was, it took me a bit of a stretch to get my head around why, you know, if I'm all about the slow Twitch fibers, I'm all about the endurance.
Speaker 2: (10:58)
What possible benefit can I do by recruiting my fast Twitch fibers? And I'm sure I've got very few left. I don't know if you can lose them all when you're doing journeys training. So how do the fast switch fibers actually benefit you later in a, in a, in a longer race, for example? You know, why is it not just all about the slow Twitch fibers I get, I get the cardio output side of things. You're going to be fed, you know, Hy-Vee, [inaudible] and so on. But from the flow Twitch fibers don't ant they the most important thing for an endurance runner.
Speaker 3: (11:34)
Yeah, they would definitely be the most important thing. However the more fast of the larger motor units you know, it's a bit of a continuum. It's, you know, it's hard to say whether a one is actually fast versus slow. So the key thing is actually the like, like you want to be able to these larger motor units like the the fast Twitch fibers, and when you do, they're more powerful right there. They're actually bigger. And these more, these bigger and more powerful motor units when they're contracting, they're going to be able to propel you a lot faster than your slower ones. So your pace will be able to be increased. Your pace on the Hills will be a lot better. You just have, you, you'll just feel a lot more energy ultimately. So you'll be able to,
Speaker 2: (12:23)
Yeah, a sustain a higher pace even over the longer, along with us sensors. Now there are different types of training. Do you, have, you talked about the five training weapons, I think you call them. Let's look at that because you know you know, for the average person, hit training just means, you know, perhaps sprinting and then backing off and sprinting again. What are some of the variables and some of those different types of pet training that we can do?
Speaker 3: (12:51)
Yep. So the two key variables and the most influential ones are the intensity of the workout and the duration of the work boat. Those are the two key ones, right. And then we can also look at the recovery interval as well. The intensity and the duration of the recovery interval. But let's just focus on you know, if we break the intensities up, the first one we usually start with is our long interval. And this would be just above your are just, sorry, just at, pardon me, your VO two max exercise intensity if and if you know where that might might be. Right. So that might be sitting on a, you know, repeated one K efforts on the track would be typically if you're going to do, you know you know, six of those that's typically around your BX max and exercise intensity or you know, you're, you're starting your 1500 meter to 3000 meter run pace on the track, all that kind of thing.
Speaker 3: (13:46)
So, but yeah, so you're kind of repeating those four, a two to five minutes repeated, repeated bouts of that for two to five minutes at that pace. And that's typically, or that's considered your a long interval. And that's the first of the five questions that you referred to. Second weapon is the short interval. The short interval aren't done. It just a marginally higher exercise intensity that we've done in a long interval, you know and these might be on the track, might be like, Nope, 100 or 200 or 300 meter repeats, something like that with the equivalent. Usually equivalent rest intervals is recovery too. So I've done a little bit harder, not much, just a little bit more harder than the long interval with with, with some sh with equivalent short rests. So these are typically in the 10, second to 62nd range duration and 10 seconds to 62nd range of recovery.
Speaker 3: (14:43)
Got, there's your long interval, there's your short interval, and then the, the other three. Let's let so the next one is you, you referred to it. Do I all out? But yeah, the next two are all out maximal sprints. Tobacco, like intervals for the sprint interval training. Those are the long sprints or really short and sharp all out short sprints for repeated sprint interval sprinting. And we'll try it. So I'm sorry, repeated sprint training, R, R, S. T. and then the last one is not used too much in the the ultra distance context, I would think. But it's game-based interval training. So there's a good, there's a good team sport base of of people in New Zealand with the rugby and the football. All those various different sports. And if you're in a team sport, you're definitely using game-based animal training. They're typically, they're like, you're actually in putting the ball into play as you do an interval
Speaker 2: (15:41)
And making it a bit more fun and very short sort of sharp bursts of, of, of activity.
Speaker 3: (15:46)
So, and the coach will actually do that and they'll kind of almost trick their players into getting the, the, the work the work done. So yeah, they create, create fun, but it's also very sports-specific too. So you can see why it's so successful in the team sport contents.
Speaker 2: (16:02)
Yeah, absolutely. And you know, you said, you said trick them into it because you know, we, when I hear training I hear, Oh no. And I like personally when I have to go, I've got a head session on today, it's like, Oh no, here we go. You know how, how do you overcome that sort of a feeling of like, because you know, should you be going to the point of, of absolute exhaustion and throwing up in the bucket somewhere during these sessions? Or is that going too far? Like, you know and it is another question too. Is training only in relation to running like cardiovascular or a bike or can you do say a tobacco session net counts as a hit training session? So it can be weights relate related or is it only sort of cycling and
Speaker 3: (16:54)
I'm running? Sure. So let's start with your first question there, which is basically around the whole, you know, does it have to do, have to go to the weld? Does it have to be no pain, no gain? And that is a really important question that you asked Lisa because it's absolutely not, the shouldn't hit equipment hit training was never originally designed for that. It you should like, it should not be no pain, no gain. Like, that's not if you've taken it to where it's too painful, like that's, you've taken it too, too far and it's ultimately not, not very effective for almost like a longevity type type sort of thing. So you, the key thing that we find with training, those who are most successful in training are those who backup session after session. Consistency of training is key. And if you are going to the well and you're killing yourself and you're not able to perform the next day because you to be trained too hard in a hit session or for whatever year you're slowing down the progression compared to what you could actually, she had you had, you punched a little bit back and then repeated that repeated some sort of a session the next day.
Speaker 3: (18:10)
So that's the first question. It's not about no pain, no gain. It's not about going to the, well, always leave a session like you could have done one more. So the first rule remind me of your second question. Second question was, is it only cardio is hit training only in relation to say cycling and running is yes, no cardio, you know, activities also tobacco and or CrossFit, you know, those sort of things counted as hit training. Yeah, bit of a debatable one. So from a purest standpoint, it's typically we're talking about a, you know, a, a mode of exercise like cycling, running, rowing, swimming, a whole body type exercise. However, there's lots of ways to skin the cat as we love to say. And you know, there's a lot we see this being done throughout team sports and exercise and fitness industries, CrossFit, etc.
Speaker 3: (19:09)
And the, you know, there's, there's certainly way, loads of different ways to kind of do that. So I guess it's kinda yes and kind of no on that question. It just really depends on the camp that you're sitting in. Here's to our own. Yeah. And also like, I mean also depends probably on like what you're trying to. So if you're a time crunched individual that has to sit in an office and work most of the day, you know, you might like a cross fit type exercise where it's hitting lots of different things like circuit training, that might be all you can kind of get in in the day. And that might be really practical to your context. So it's super, super. If we're going to take the professional athlete, we don't recommend it because the professional athlete context, typically we can just be a little bit more precise with the, with the training and we don't have to be super setting everything and going back and forth.
Speaker 3: (20:05)
That will differ and that will differ across you know, beliefs and strategies of, of different conditioners. That's just what Martin and I kind of feel with our, with what we, what it is that we do. So it's very specific to the sport hat that you're doing. So you would train a soccer player different than you would train to note for a marathon runner or an iron man triathlete. What are some of the typical training? I mean, not typical training sessions. Probably a hard one to answer, but if you had an athlete coming to you that doing a hundred K, what type of trainings would you prescribe to them as a typical part of the week? Yep. So if
Speaker 3: (20:48)
I was training an ultra runner, I would probably train them very similar to a, you know, a marathoner and I would train them, you know, they would they would have lots of elements of the long slow distance type training in it, but they would fit in terms of the hid sessions. There would likely be a short interval session in there. So like 30 on 30 off, you know, set point in certain sets of 30 on 30 off, say like you know, seven 30 on 30 off and then followed by five minutes easy. And then repeat that. So you're actually listening of the OT response and you're again recruiting those fast Twitch muscle fibers. I might have a long interval in there, a few long intervals at a couple of different moments in the, in the training program. I would be implementing Hill training in there. Most definitely because so many ultras actually have have a Hill requirement. Plus that would be kind of a, as a strength endurance element that we wanted their, both that benefit that you get both on the uphill climbing as well as the downhill. So I think those would be the key. Those would be the key elements in addition to some moderate intensity, pace, pace work and lots of lots of long distance work in there.
Speaker 2: (22:07)
Yeah. And that's sort of what we sort of, you know, adhere to, to generally. So I want to ask you what are the dangers like? I just, you know, selfishly asking for personal reasons now I've done obviously, you know, loving long time of doing stupid amount of running. And in the beginning, you know, just doing huge, huge mileage and now I'm totally not into huge monitor meant more the, you know, bearing everything up and the five pillars, we call them, say, you know, your strength training in mobility, your, you run sessions of varying types your nutrition and your mental game as well. But I've run into problems with burnout and adrenal exhaustion and the HPA access, you know, in the gutter, basically cortisol, not while I'm like at a stage now where the cortisol is just not, not producing at all. It's just like more day is have. And I think I've done too many we're long staff and the, the head stuff as well. Is your danger in doing too much overtraining and can you come back from that very complicated your way back for me?
Speaker 3: (23:34)
Yeah. I mean I think the body always wants to get back and heal itself and return to homeostasis and balance. Right. So, so, and I think you know, the answer to the first question, you certainly can burn out food too much, too much yet. And that is a, so you may have seen the article in the film afternoon and I wrote on the unhealthy athlete and that's really around the old you know, burnout thing with fit but unhealthy. Healthy. Yeah. So it's made its rounds around rounds around the world and, and yeah, that's one of the ones that, yeah, I mean I even saw that a lot in the high performance sport context, whether it was just too much intensity in certain programs and we do see this, this burnout that actually occurs. And yeah, it really, really, it's just, it just requires a period of rest and provides a, usually a well let me back up a bit and just say that, you know, there's stress comes in many different forms and it's often not just the high intensity interval training that's contributing to that.
Speaker 3: (24:37)
A lot of times it's a bunch of different stressors that are coming into play and creating a perfect storm ultimately. So we've got, you know, nutrition can be a stress in itself if it's inappropriate for the individual. A lack of sleep is a huge stressor. Psychosocial stresses that we all experience through our human existence, going to life. So all of these things create and then add exercise into that as well. If any of those are creating too much of a stress, but we're all, it affects what you mentioned, the hypothalamic pituitary adrenal access, the HPA axis, which is basically our integrator in the brain between the nervous system and the endocrine system. And it, it it's there to help protect us. At least it was, and now I can can sabotage. That's right.
Speaker 3: (25:29)
And, and yeah, and then also we can see we can reach the point where it's you know, it's almost done a little bit too much and we're not able to return to create, to you know, create the hormonal profile that we need to have control our moods and, and these sorts of things. Right. But at the end of the day, it requires rest and recovery. One of the, one of the little tricks that I like to use, or I sometimes when that happens, is a floating, and I'm not sure if floating is taken off in New Zealand has around flotation tanks.
Speaker 3: (26:10)
It's a great means of of resetting and returning the body to homeostasis. What immune, it's not like you're going to get there on one single float, but it's like a series of floats can reset the sleep and then it can, and then the body can kind of come back into rhythm. You really need to get back into that circadian rhythm again and getting, yeah, so, so what you're saying, and it's something that we talk about a lot and now coaching is you've got a bucket of stress and it, you, if you were sticking in mental stress,
Speaker 2: (26:44)
Work, stress can stress whatever wrong photos and then your bucket sets here fall and then you've stopped putting in training loads that and when you're not a professional athlete, you just, you know, busy executive or something with three kids, then you're going to overfill the bucket and then you've got to tip over. And that's when they sorts of things can start to happen. And and on that point we could get onto the heart rate variability in a moment. But yeah, it is, it is quite a struggle. What we're seeing a lot of with the people that we're coaching is where we touch a lot of Sonata elite athletes as much as probably 80% woman and their thirties, forties and 50s who are having hormonal changes as well as going through, you know, but trying to still stay at the top end of the of their game, wherever they're at. And that can be quite a tricky tight rope walk as well. Have you got any experience or any advice for, for say, a woman approaching those changes, menopausal years, period, menopause in regards to the training that can help them get through that period if you like.
Speaker 3: (28:00)
You know, I don't I don't have any great advice that's you know, it doesn't really add on what I just kinda mentioned. Like you've got to, so those changes are going to be happening. That's a natural physiological occurrence. Can't get away from that. And your management of those issues is going to relate to your own context. You're going to do the best you can. But some of these strategies such as really checking in with your diet, you know you know, potentially there's a lot of individuals that have, I think they've gotten the diet right, but maybe it could actually be better not issues. That's a real telltale sign that something's a little bit off. You get some help with that. Cause that could be, you know, two things that are, that are kind of going awry in the, in the diet or in the, in the stressors.
Speaker 3: (28:57)
And then, you know, things like in meditation it's so much easier to say that harder to do, but if people can find a meditation practice that helps, that is, that is one, another way that you can kind of reset the HPA axis. Almost forced meditation is this look flood tank kind of, lot of people can't have, they can't even imagine getting into one of these isolation tanks because they think like they're just so claustrophobic and anxious about it. And that is again, a telltale sign that they could be an issue there. Right. If he can't do that, that's another, yeah. That, that anxiety might be elevated. Stress might be elevated in that individual too. So, and where do you start with us? You know, I don't know. You just take one step at a time, fix one little thing, make one step towards becoming a, you know, lowering that stress in your life. Yeah. Because there's no, there's never a blanket solution for every individual. And look, in my experience, the menopause process is very, it's quite variable. It's, you know, it's, it's all, it's weird on one morning and then it's fine the next moment. And then, yeah.
Speaker 2: (30:21)
Big conscious self proponent to be a good general Rowando. I'm not expecting the eighth all the time of yourself. But yeah, I think that the message, and I know I'm a very big proponent of meditation or deep breathing exercises and things like the Wim Hoff meets ed or those sort of areas that can help sort of stimulate that parasympathetic nervous system and calm the body down so that it is
Speaker 3: (30:45)
Not completely in fight or flight all the time. Having seen things. Yeah. Can I add one other big one is, you know, we're, we're both using it right now as we speak and some of the listener because they're listening to us likely on some sort of technology device, but it's, technology is a real big elephant in the room too. We haven't had that in the past. And that is another thing that really affects our stress levels as being glued, you know, to our, to our phones and to our computers and iPads and all these various different things. You know, it's become integrated and part of our life. But that's another big factor that we can, that can really make a difference. And that's probably why, you know, ultras are so appealing to people because their phone and need there need a little bit of technology behind when they go.
Speaker 3: (31:40)
They can just get away from it for a certain amount of time. And if you're feeling that way, like I know you, I know I do. So you've got, you know, there's, there's a, there's a little bit of magic that's probably within that whole you know need that we kind of need to appreciate. So last year I went on a big big paddle trip, but the family, and it was in a place in British Columbia where there's no technology and it's like, yeah, it's public. It was called the Bower and lakes. It's a series of, you know, 11 lakes and your poor through it. And there's just no point in taking any technology cause there's nothing out there. So you just, you live in when you're camping or that many days. And I just, you know, I can't tell you how incredible that was a whole reset of the, of the HPA axis for me. I just like, you know, it's back to nature and stuff. So doing more ultras.
Speaker 2: (32:40)
Yeah. I think, I think that's something that I'm miss. Cause I've stopped doing ultra marathons the last three years. I had a mum who got sick and I hate to, you know, drop everything and rehabilitate here. And I miss that singularity of thought and that, those hours of clearing the mind every day. And that's something that really is missing, especially when you're, you know, like, like yourself running businesses and folly. You know, always high-performance everything. And it can really be a load on the whole body that I think is actually worse than the load of ultra Raleigh. If I could go back to the simple days when all I had to worry about was the finish line getting to the finish line, it was a whole lot simpler than all that stuff that we have typically in our life and our crazy world now have coming at us. On their point. I wanted to start talking just briefly about HIV heart rate variability and how you use this to judge. What is it first status. Cause a lot of people still haven't really heard what heart rate variability is and how it works and how they can use it in their training. Can you talk a little bit about that?
Speaker 3: (33:49)
Sure. So heart rate variability is what the word kind of described. So it's variation of the heartbeat. And a lot of times when we, when we just start out and we just think of heart rate in itself, we think of it more of a less like a clock or like a metronome. And it just goes tick tock, tick tock, you know, if you're to, you know, listen to your heart, that's what you would think. But in actual fact, there's a lot of variation that's going on beat to beat. So it's like, it's actually going tick tock, tick tock, tick tock. And that variation, what scientists have discovered is that that variation in those beads actually means something when it's more like the clock or the metronome and it's just, it's right on time. You're using what's called your sympathetic system or your fight or flight.
Speaker 3: (34:41)
Okay. So your stress would be high. And when it's really a lot more variable, I'm going all over the place. Well that's more associated with the parasympathetic system, the rest and digest system being relaxed or recovery like when you're sleeping. So what's what's happening now is there's, we've, we've gotten very innovative means being able to get, get a hold of the area of this heart rate variability. And that's why people are hearing a lot more about this. If I certainly measure this in my own athletes and they can because they can do it. So simply now, and this was a, we had, we had the honor of being a part of this innovation and development and validation of it, the AUT lab in millennium. And we verified this HRV for training, not the HIV for training actually uses the iPhone camera. I'm not sure if you're familiar with this, but basically you can measure you can measure your heart rate variability just using like the, the phone, like a phone camera so you can actually use and you can actually like get a measure of your heart rate variability just on your, on your oxygen.
Speaker 3: (36:02)
Oh, well this is teeny of HIV for training. And we verify this and lab with against CCGs standard ECG. It uses various different, you know artificial intelligent means of, of just a, a stab wishing the, the HIV and it's even better than using a polar chest strap. We discovered HIV training so they can, people can get that in the app store and, and, and there's also a coaching version too. So I use the coaching version a bunch. All my athletes are on that. We can just see how easy this is. So I was right or wrong. I do sleep with my my iPhone beside my bed and I wake up in the morning. Yeah, very, very first thing I'll do is I'll take this measurement of the HIV and that just automatically logs on to the HIV for training, I guess server and then your coach or yourself can actually look at that and he can actually get your score and yeah, you don't actually even look at what, you know, a single measure you don't usually look at like a single measure, but you looking at the trend and that measure over tolerance.
Speaker 3: (37:19)
And that's very useful, especially if you're under a heavy training load or stresses are getting in the way. So all the stress stuff that we were talking about before, it can be quantified using the HRV for training or at least it's on marker. Right. So that's, that's a really exciting, I mean, we use a very simple analog version, which is like a, a wellness check sheet that sort of give us people who are writing a one to 10 on the hydration, their sleep and Nagel go their stress levels, all that sort of thing. But this is a much simpler way to just get that one figure. But there is a little bit of is it isn't just saying, Oh, today it's dropped before I'm not healthy or something's going on. You do have to look at the train lines and not reading too much into any single ratings, isn't it? So when you're saying I have a three or four days, there's something going on, that's when you get more maybe it's time to back off and have a, have a bit of a recovery period before you go and see a Nick session. So that's definitely a super exciting app. I'll be downloading it today. Everybody go and grab that. That's tip tip of the white, that one. So, and this is something that's very simple that we can really measure that if we're going into over-training or
Speaker 2: (38:36)
Getting sick or anything that's going on inside the body, it's a very quick way of, of giving us that measurement. So that's, that's super exciting. Now I wanted to go onto your flow bottle, but we, you have designed the flow bottle, which is like a slushie. And I said to Dr. Paul before I got on the recording, I wish I'd had that in this Valley or in the sorrow when I was running. So how does this work and why is so Summa regulation is another area that you're an expert in. Tell us a little bit about that.
Speaker 3: (39:12)
Yeah, sure. So this has a cool story that again goes back to New Zealand. And so when I first arrived in New Zealand and I was coming from Australia, I'd just done my PhD and been a professor over in Australia, working a lot with the Australian Institute of sport. And there were a couple of hot games that we were preparing for. I think one was Atlanta, another one was Athens. And yeah. And so pre-cooling was one of my areas that I did a lot of work on figuring out how we could cool the body beforehand. And one of the first things that my, I guess the leaders at HBS and Zed said when I first arrived is, you know, do something innovative Paul and figure out, you know, make sense, be creative and make us something that we, you know, our athletes can kind of use to to win on the world stage.
Speaker 3: (39:58)
So, but my head, you know, put my head on and got to work and I came up with this because I knew the power of, I slushie the coolest I from my work in Australia. I said, wouldn't it be cool if we could actually use ice slushie when we're exercising? And I said, Oh, perfect, easy. We'll just we'll, let's get a water bottle and we'll, we'll put ice slushie in it. There were no water bottles at the time that would allow for the expulsion of a slushie when you were exercising. So that's when we went to the, there's this innovation project with the engineers and the university of Canterbury down in Christchurch. So we got into their program, they took it on and a bunch of fourth year engineering students made the flow bottle, which is basically a, you know, they figured out, they did all these, did various different experiments to figure out how they were going to design a bottle to be able to cause for the, the the ice to ice slushy to kind of get out of that, keep it cold.
Speaker 3: (41:02)
And they came up with a prototype bottle. They did an amazing job. And then a company by the name of procreates a Graham Brewster, his company out of, out of Auckland North shore. He and his team made a beautiful, what I believe is a beautiful design of a silicone version of this one. You know, a Silicon from your other nets and other sorts of gay, it's been kind of keeps it like it's solid, but it's still like you can kind of you know, push it to to laugh that slushy to come. And they made beautiful design in terms of the nozzle and, and now, now we have the, the flow bottle. Yeah, it's being used by number of different countries in the, the Olympics. You might've heard that the Tokyo games, it's just going to be absolutely in terms of the key. So it's already been used in the test event. We've seen some very great photos, New Zealand team mates using that and that's been just absolutely awesome. And and yeah, the so it's, it's, it's pretty exciting. So it's available for anyone to use and especially your listeners most to be in New Zealand can, can can access that pretty easily through, through the flip bottle website. And and actually, you know hitting up procreate for some for some bottles.
Speaker 2: (42:23)
Oh, got to get one. So what is the website there? So this is tip number two for the, for today's show we get asked a flow bottle from what was the essence
Speaker 3: (42:33)
L O E ball. So we're a bottle so and no flow. FFL OB is like a plan where it's with like a a nice slow, which is but yeah, like a nice, a nice slow like a, you know, like a, like an iceberg and stuff. And then they call like little pieces that are breaking off and hanging out there in the Arctic. The uthe flows. Yeah. So it's, yeah.
Speaker 2: (42:55)
Well something that they will be very beneficial in some of these hot races, especially hot long running races. How does ISIS is the last thing before we wrap up today? So I'm aware of your time. How does when you put ice in your tummy, doesn't it? I've always hated it. It's not good, you know, and we'll stop the digestion and cause trouble. Is that true or what's, what's the go there?
Speaker 3: (43:19)
No, it certainly wouldn't be through the cool temperatures and that can only kind of benefit. So we should actually leave with, with being very clear on the benefits and why I especially actually works from a cooling standpoint. So it works for a couple of different reasons. First of all, it's almost like reverse of the sweating process. So when we sweat and our sweat is actually a BACP rated on our skins, it's the process of the evaporation, the actual state change from a liquid to a gas elicits that energy release, heat energy us. So again, that's a, that's a very important physics kind of principle that allows us to survive in not sweating. But when you can't evaporate your sweat and not flakes, such as in places like Tokyo or Hawaii unity, what are you going to do? Well then you can't really do too much about it.
Speaker 3: (44:12)
You can, a little trick of course is to work the opposite phase chain and you're, you're actually going from a, the same thing happens stuff that happens on you when it's going from a solid to a liquid. So you're putting solid ice into your system and in order to melt that ice, it has to, the ice has to rotate heat, energy away from your body. And it does that in the places that matter as well. When you're ingesting it, it's cooling your neck and the carotid vessels that are going back up to your brain. And same with your essential core. So you're getting it in just the right places that you need it. And yeah, I mean all the sciences on the website, if people are interested and cleaning all of the research papers, it's well documented within the studies. Again, that's why I'm, and that's at this thing cause I was, you know, we did, we did eight years of research in a laboratory to kind of uncover a lot of this stuff works like a hot damn.
Speaker 2: (45:09)
Wow. Cause one of the things that we did say in death Valley or whether it was extreme temperatures was always having ice, little ice bags that we hit on our wrists and up here, a thing around here. But yeah, nobody had one of those back then. So definitely something to watch out for. Now. Dr. Paul, you have a course, a training course for any other, you know, sports and conditioning coaches out there who want to really dive deep into the top in science. Tell us a little bit about that course and about the book that goes along with that and what you are doing now and how people can reach out to you.
Speaker 3: (45:46)
Yeah, for sure. So I am, so my main, I guess main work is with hit science. So it's hits which is H tie it, science.com. Check it, check that out. And there's a course on there that the user can take and it'll teach you all these various different things. So for coaches, they'll find it very useful in terms of getting the prescription and you know, understanding how they can manipulate the sessions appropriately. Same with the book. So the book is published by human kinetics. It's a best seller and that's on Amazon. So again you can reach that through the hit science website as well as links on everywhere. And then otherwise, if you want to find out all the other different things that I'm doing, all my other different projects. Annette Nepal, arson.com, and I'm a, an endurance coach to many of the top endurance athletes in the world, at least in the sport of Ironman triathlon and a bunch of other different,
Speaker 2: (46:49)
You're an amazing coach and an amazing level at the top end of cutting edge science. I, I hope I can do that course and that in the course of the next year I've got another couple of I'm going to get through AP genetics training and a few other things, but I'd hope that I can get there because that's what helped take our athletes definitely to the next level as well. And that would be very interesting for us. So thank you for all this information today. I think there's been some real gems of wisdom for our listeners that they can take away. And yeah, everybody, you've got to do your training no matter what sport you're in. There is an application for this. If you want to find out more, if you want to dive deep into the research, get their book out of science and application or pet training by Dr. Paul Laursen and your colleague's name was Dr Michael Bucheit.
Speaker 2: (47:38)
So you can grab that. I'll put the the links in the show notes. Any last words, Paul, for for anyone out there or anything that you would like to say is the last message to get across? Well, my, just, my last message is that I miss miss New Zealand by the way friends and family back in New Zealand. We are a joint, so we spent enough time in there that we're actually a joint citizenship family heritage as well. And come back. We move back one day. We love, we love it there. Thank you so much for having me on. Thank you so much Dr. Paul.
Speaker 1: (48:19)
That's it this week for pushing the limits. Be sure to write, review and share with your friends and head over and visit Lisa and her team at lisatamati.com.