You thought wearing a custom "cat dad" sweater would be just a funny holiday gimmick? Turns out, it sparked an entire episode filled with laughter, nostalgia, and even some unexpected wisdom. From the warmth of old college tales to the cool victories of an accomplished legal eagle friend, this chat has it all. And if you're curious about non-traditional healing, you're in for a treat—Dan shares the surprising relief he discovered through alternative therapies like acupuncture and cupping for his tennis elbow.
Navigating the modern world's diet dilemmas, we examine the evolutionary quirks of fat storage and the tricky balance of calorie intake versus physical activity. We get candid about our personal journeys with ketosis and exercise, revealing how they've shaped our appetites and energy levels. We also celebrate the universal plus sides of physical activity, like how it bolsters heart health, no matter how differently our bodies might dance to the tune of workouts and caffeine buzzes.
As we wrap up, we extend a heartening hand to anyone who feels daunted by the gym scene, sharing actionable advice and encouraging words to help you find your fitness groove. Discover how simple pleasures like stretching can lead to profound health benefits, and why now is the best time to jump on the home fitness train. So, whether you're a gym pro or still finding your footing, tune in for an episode that's all about moving forward to a healthier, happier you—ugly sweaters optional, but highly recommended for added fun!
You thought wearing a custom "cat dad" sweater would be just a funny holiday gimmick? Turns out, it sparked an entire episode filled with laughter, nostalgia, and even some unexpected wisdom. From the warmth of old college tales to the cool victories of an accomplished legal eagle friend, this chat has it all. And if you're curious about non-traditional healing, you're in for a treat—Dan shares the surprising relief he discovered through alternative therapies like acupuncture and cupping for his tennis elbow.
Navigating the modern world's diet dilemmas, we examine the evolutionary quirks of fat storage and the tricky balance of calorie intake versus physical activity. We get candid about our personal journeys with ketosis and exercise, revealing how they've shaped our appetites and energy levels. We also celebrate the universal plus sides of physical activity, like how it bolsters heart health, no matter how differently our bodies might dance to the tune of workouts and caffeine buzzes.
As we wrap up, we extend a heartening hand to anyone who feels daunted by the gym scene, sharing actionable advice and encouraging words to help you find your fitness groove. Discover how simple pleasures like stretching can lead to profound health benefits, and why now is the best time to jump on the home fitness train. So, whether you're a gym pro or still finding your footing, tune in for an episode that's all about moving forward to a healthier, happier you—ugly sweaters optional, but highly recommended for added fun!
Happy Saturday, charles and a merry Christmas to you, dan. I like, I like the outfit there.
Charles:That's very you, yeah, I guess I should speak so that the camera switches me. Oh, there we go. Yeah, here you like my little, my little elfin, elfin magic.
Dan:I do, yeah, and I am wearing my my custom-made cat dad sweater. Now Are those accurate colors for Harris. Those are fairly Hold on. I got a tan. I thought it was gray. He's a mostly brown tabby brown Okay.
Dan:All right, brown tabby with white. I recognize the face, my the face. He is known for making yeah for sure, yeah, so yeah ordered this and it ordered it back in November and it finally got here, and I did miss a couple of Ugly Christmas sweater parties that I was considering going to because it didn't get here in time, but now I got it. I'll hold on to it and wear it next year.
Dan:to be honest with you, it's not really an ugly sweater, it's pretty decent looking, I would say it's it's ugly in its quality, in the fact it's kind of screen printed and not like, like yours is I like the design on it. I ordered and stuff, but yeah.
Charles:Well, I mean yeah, like yours looks like you don't have these nice squishy ears, that's true.
Dan:So yeah, you, let me borrow your your black Santa hat. So I appreciate that so I could look somewhat close to as festive as you. So I think we're. We're adequately attired, yeah, to discuss how to deal with the death in the family. We're not doing anything serious this week.
Charles:Mary, mary, new Year, as one of my fraternity brothers used to say.
Dan:Wow, he was a clever guy. He was he was he the class clown?
Charles:Actually he was, yeah, he was, and yeah for sure, joe mohufsky. And trying to spell that last name, dm o c h o W s k I Mojufsky. Wow, sorry, I didn't ask yeah. Yeah that was. There was a little incident. The fraternity when somebody's trying to pronounce it at one point.
Dan:I'm sure there were many incidents involving Joe Joe you said Joe, good old Joe Joe's listening to the show. We could use.
Charles:Yeah, he's actually a very accomplished lawyer now. Oh yeah, yeah, yeah, he's a great guy. Okay, law practices, I do not. I Don't. I want to say it was like international for some reason, or maybe he was just traveling a lot and telling me about it. It's been a while, joe. Hope you're well, buddy.
Dan:Yeah, you should catch up with him, dan, and yeah, yeah, it's been a while with the stuff we say we'll need lawyers at some point, yeah, so yeah, let's see anything. Anything going on we need to talk about.
Charles:Yeah, yeah. So I went through some of these activities, so I don't know if you can see that here I got cupping, we did it, I got. I got fire cupping, acupuncture, tens therapy For tennis elbow, as well as for my arms falling asleep when I raised them above my head. You were John McCain.
Charles:The, the acupuncture. Those look like little needles but it feels like you're about to cramp up, like have a really bad Charles horse. And so yes, yes, but yeah, he puts it in and then like twists a little bit and I feel I feel like the Charles, the Charlie horse just start to cramp up for like a second right in that spot, isolated there. But then it kind of relaxes. So it's a weird Uncomfortable feeling. But I tell you what man it works. So he does the cupping first I look like an octopus, afterwards like big red circles that like stick out.
Dan:Yeah, I remember. I saw you the day you got it. They were pretty severe.
Charles:Yeah, but I tell you what man? I had three treatments. I've been dealing with this tennis elbow and my arm is falling asleep for over a year. I haven't done anything about it. Third therapy I was in the gym today. It's already better interesting like Significantly better.
Charles:What exercises were kicking up your tennis elbow Do you were specific ones, yeah so what he said was it was from an overly tight tricep, not a specific exercise, so to speak. I did so it. My guess is I Exacerbated it doing a certain exercise, and that was preacher curls.
Dan:I felt like like a real bad burning big one for the ladies to look at while you're doing. Yeah.
Charles:Yeah, but I felt like a really bad burning sensation because I just the weight was a little too heavy and said so I was going on more weight rather than reps and I should have done that. I pushed through it and Ever since then I noticed it significantly when I was actually filling my burky water filter and I could feel it like in my elbow. And then ever, ever since then, anytime I do anything really with this, that where I put a little bit of pressure on there, it was. It was extremely painful, and just the third therapy session over the course of two weeks it's already better between that. He would dig his elbow into. He'd like knows these pressure points or these different areas, I'm not sure what they are, what Attendance, whatever, but he would dig his elbow in and then move my my you know my arm in a certain right, fucking painful as hell, really really painful. He's like breathe through. He's like he kept asking me Are you okay? You okay, breathe through it. It's not relaxing at all. Okay, it was effective. Recovery in Lake Mary.
Dan:This guy's great, dr Ho, he's unbelievable Dr Ho at recovery in Lake Mary. Yep, all right, I, I, I want to. I want to go to some sort of acupuncture and try it out, but not what you're talking about.
Charles:I want. For what? Specifically for what?
Dan:just so I could say that I've done it, so I can shit talking on my podcast and and, like I want to go to the relaxing, comfortable version of it Is there? I'd probably not, probably not.
Charles:I mean they stuck him in like up in my, my trap, oh, and then the muscle starts to twitch, yeah so it's maybe, maybe acupressure would be better. That is an option. Where they just put the little pointy thing on you without sticking maybe next time you've got some back issues or whatever it might, might not be.
Dan:Bad. I have fixed my back issues with my brain Well.
Charles:I'm just thinking, maybe Use your brain next time. You can try the.
Dan:No, no. Standing in my camper all alone, talking to myself about the people I'm enraged at is is the most effective therapy for making my back feel better. So I'm gonna keep doing that. Excellent, excellent, it's. Yeah, it's a lot of fun, let's see. There's something else I wanted to Bring up with you. I can't remember what it was. If it comes back to me then so be it.
Charles:Yeah.
Dan:No big deal, All right. So we're still in our self-care for men by Garrett months and we are going to talk about at least one chapter today on exercise for the couch potato. Have you ever done the couch to 5k or one of those type I started?
Charles:yeah, I just never got off the couch.
Dan:So yeah, it's not easy. I mean they uh I, so I. It does work you up to what you can handle. But those later weeks, man, they do get kind of top. So.
Charles:I looked at that and it looked like it was and I, from what I remember, it was like a straight line up in terms of increasing everything all the time, and I didn't like that. I instead did the, the other app that you told me about, that we're doing, where you could bet on yourself.
Dan:Oh yeah, way better, way better, yes, way better.
Charles:Those give you some real light days those, those five, right, so that I really liked that better because it, yeah it, you'd you do a tough day and then the next a lot of miles, or, and then they drop at the next day or a day later. Yeah, and it was only for it. We work out so weak and you couldn't go more than that, and so it it would go and kind of go up and down and Progressively overall. You know, you'd sure you're my leach, yeah, but it gave you that break and it seemed like there was some method to the madness Where's that cash? To 5k.
Dan:It was just oh, just keep adding, adding, adding, yeah, and so I was like yeah yeah, so I read this from the perspective of somebody who's not sold on the fact that they should be doing any exercise or doesn't want to, and how you can get started. First we're gonna talk about the wise and yeah, I, I guess these are benefits. I don't know that any of these, just in an abstract way, would get me to start working out, but I guess maybe some of them would. You can use exercise to control your weight, but we'll say right now that it is a very distant silver medal when it comes to a method for controlling how fat you are right.
Charles:Yeah, I mean, compared to what you can do, damage that you can do in the kitchen, in the car, in the drive-thru, at any of these holiday festivals that we're going or events that you're going to. I mean you basically can smell Something and gain more weight than you can.
Dan:You know, burn off burn off from working out.
Charles:Oh, yeah, yeah, that is the worst thing you can do.
Dan:Yeah, I uh you.
Charles:Not the worst.
Dan:I'll take that back, but there was one time waste too long ago where I did two and a half or three hours of walking around Disney In the middle of the summer. So I guess, yeah, this would have been four or five months ago at least. And I look down on my Apple watch and I burned like 450, 500 calories. And then the drive home I stopped and got a donut and gone, yeah, like everything that it was pretty much gone for after one donut. It's, it's so. I mean, look, because you know We've talked about this the, the threat used to be starving to death.
Dan:The threat didn't used to be getting fat and dying of heart disease or diabetes. The threat used to be I'm gonna starve to death. So our bodies are our maximized for holding on to those, those calories. And so you know, if, if we had lived for 100,000 years and the big problem to look out for was, oh no, you might eat too much and die, then our metabolism would probably work in the reverse way.
Dan:But it, but it doesn't work that way, correct? Yeah, so good, good, good point we are wired to store fat and store energy for when energy is not available and, as a result, you do not, you do not generally take on exercise as your primary method of weight control, unless If you're an ultramarathon or or you're spending as much time in the pool as Michael Phelps, then your your eating does become secondary to your, as far as, like the equation of what influences your metabolism. Yeah, the eating is gonna be secondary to your physical activity, but most of us are not Michael Phelps and most of us are not running, you know right, 99, 99% of it.
Charles:Yes. And the other thing you have to remember too is we get hungry. It's not just about Like doing burning off those calories that will cause your hunger hormones to, you know, through the roof as well. Right, and I think you know we, from my understanding of of how we used to live, we would go through different stages of being in ketosis, which suppresses appetite. We go through times where we're fasting, where we don't have access to food, which brings us into ketosis, which suppresses our appetite, right. So if we were out hunting and looking for food and everything else like that, we wouldn't have those hunger hormones going crazy, we wouldn't be as hungry because we'd be using the body fat that we've got stored for energy, right and not, and creating ketones. That suppresses our appetite these days. If you're not in ketosis and you're a sugar burner, like most of us are, right, yeah, you're, you're not gonna be tapping into that stored fat, you're not gonna have that hunger suppression, and so now exercise is gonna cause you to eat more.
Dan:Oh yeah, lifting certainly causes me to eat a lot more. That's why, if I'm trying to cut weight, then yeah, all I can pretty much do is walk. Anything past walking makes me hungry.
Charles:We should do a little experiment and all right, ketosis, and then let's do some exercising and see if the hunger is as hard or as crazy as it was when we're not in ketosis. Just to kind of vet out my theory here that I just Sent it. We could try that, you know. So yeah, just a thought.
Dan:Yeah, I will. Yeah, see how many. See how many eggs I need to eat if I'm in ketosis and and lifting heavy. And yeah, see if I notice, okay, I'm going through A dozen and a half eggs a day instead of just a half a dozen eggs, I mean we're gonna start with lifting.
Charles:We just do morning walks and stuff and see how that walks.
Dan:I can, I don't. I don't notice a big Bump up in my. I can go, okay, to 15,000 steps a day, wow, and not really not get a lot hungrier, okay, but it's when I, it's when I start lifting that my, my body says okay, charles, time to time to pack in the pounds, yeah, let's try it. All right. So another benefit of exercising is helping prevent heart disease, because the more you work out your heart, the more efficient pump it becomes and the more efficient pumping you get out of it, then the Mort's gonna be flowing the blood through your veins in a healthy way that's not Slowed down by a bunch of tartar and plaque and yada, yada yada boosts energy. I've never really I don't know that I've ever really experienced that the idea of oh, if you get up in the morning and have a real Hard workout first thing in the morning, then you'll feel energized all day.
Charles:No, that doesn't happen to me. I need a nap. I need a nap before I can actually function.
Dan:I, I've, I've read that that's, that's supposed to be the case a long time. The more you exercise, the more energy you have. That has not ever worked out.
Charles:Yeah, I don't know if that's accurate, but I think, like when I do the morning walks though, I feel like I do have more energy and if I, if I, if I dial it back, if I'm conscious and intentional about not going too Hard for too long in the gym, and I walk out of the gym feeling energized, I'm usually pretty good versus like leaving it all, you know, going crazy in the gym. I think it just might be how intense You're working out that might be affecting the energy level you know well.
Dan:The next one is raising your mood and and I would I mean when I was doing starting strength and I was, you know, working through the novice progression put more weight on the bar every time I worked out. My mood would go really high if I just got a new PR on a lift.
Charles:Yeah, but that was because I felt good about accomplishing something and that had nothing to do with the 10,000 milligrams of caffeine you were. You were snorting at the time to get that done. Oh Nuts, in case anybody doesn't know, charles is very not, is not sensitive to caffeine at all. I'm the exact opposite.
Dan:So I, I, I enjoy the effects of caffeine, but it takes a lot more to get me feeling those things. And then other people and and that was confirmed with my 23 and me where it said you know, it takes you four cups of coffee to feel like other people feel with one cup of coffee, mm-hmm, and so that's makes sense pretty much, hammering four cups of coffee just about every moment every morning, wow, when I'm, when I'm in my routine and I'm working from home and stuff, then, yeah, usually I'll have my. My breakfast will be four cups of coffee, few eggs and a couple sausage patties, and I'll keep. I'll make like two pots of coffee a day if I'm, if I'm working at home and I'm trying to get some stuff to pot like how much is an apartment?
Dan:That's. I only do a a four cup pot. So I don't say it's eight cups of, yeah, eight cups.
Charles:Holy cow.
Dan:Yeah, and now you know what they call. A cup is Eight ounces. Eight ounces. Yeah, the mugs I use are not a house is. The mugs I use are more like 12 or 14 ounces. Okay so it doesn't feel like I'm drinking that many Cops of coffee.
Charles:I'll be honest I don't think they even make eight ounce mugs anymore.
Dan:No, probably not. Yeah, I think.
Charles:I don't think anybody drinks eight ounces of anything. Yeah, exactly, it's a can of sodas, 12.
Dan:Yeah, and a venti from Starbucks is 20. Yeah, and a Trenta is 30, which they? They only do ice beverages. In a Trenta you can't get a hot coffee. It sounds like you've tried.
Charles:You're rolling your eyes. Oh my god, yeah.
Dan:I hate these rules. Yeah, okay, so promotes better sleep that now we're on, now I'm on the same page with them. Yeah, days I, I work out or get a lot of steps in, I will sleep better and and feel more Like just crawling into bed after a Strenuous day. It just feels so much better Then if you're kind of just laying around all day and then, oh no, it's time to go to sleep.
Charles:You know, I mean 100% there's a lot of meditation apps or get to sleep type of apps where they will walk you through Flexing and squeezing your different muscles in your body yeah kind of simulate that same feeling, and I know every time I do that I definitely sleep better as well.
Dan:Yeah, I yeah for me, all I have to do is put on an ASMR tape or tape what's gonna meet ASMR video by One, this one gal that makes great ones on YouTube. Her name is mad P, mad P, madp, asmr, and I love her ASMR videos. I've been one of those and like literally less than five minutes and I'm out. It's so great. Yeah, I love it. All right. Exercise leads to better sex.
Dan:Uh-huh now the way I can see that being true is yes, if you are, you know, have some sort of cardio exercise Regimen, then you were going to have better overall blood flow in your body and Flo's important and probably better stamina. I was gonna say that too. The other thing yeah, you can Move your body over and over in a particular way for long periods of time without getting too tired and having to stop, and Our rectile dysfunction is from lack of blood flow.
Charles:So let's you know, get that blood flowing.
Dan:Yeah, yeah, absolutely Okay. So now we're gonna talk about some exercises for the gym phobic. Exercise number one for the gym phobic is get okay with going to the gym because I mean, look there, there are the resources you have available to you at a corp, a commercial gym, it's it's number one if you're, if you want to lift more weight, as, as always, a concern of mine, mm-hmm, I mean, science proves that you lift more weight in public than you do in private. I believe it.
Dan:Sure, absolutely, for its accountability yeah, everything you're around other people doing the same thing as you. You're in public, so yeah, you can try a little bit harder.
Charles:Social is important, society and, yeah, pressure is important.
Dan:Mm-hmm. So, and part of getting over the the being gym phobic is Really internalizing the fact that nobody there cares about what you're up to or how much you're lifting or how you're lifting it. Everybody's there for themselves. Yeah, and you know, as a rookie gym goer, the first thing you think is, oh my gosh, they're gonna look at me, they're gonna judge me, they're gonna think I'm lifting wrong or they're gonna think I'm not lifting enough. And I promise, when I go to the gym I don't notice or care what other people are doing, unless they're doing it in some sort of loud or attention seeking manner. And then I roll my eyes and I still would never say anything to somebody, or right, or you know, look at them. I've never have them catch me rolling my eyes at them.
Charles:But I would just internally be like, oh boy, here we go you know I already have so For me, when I see somebody in the gym, regard, I'm not looking at their shape, I'm, I'm looking them. Hey, you're like me, like we are both at the same gym.
Dan:Yeah, we both enjoy working out and no matter what you know both enjoy working out, we both get, we both give a shit enough to be here instead of somewhere else. Exactly, and that's something to have in common, right.
Charles:You know and I give respect to anybody who you know that dedicates their time and makes that effort to get into the gym. And another way to do this is if you're gym phobic I mean, some of these trainers are fairly inexpensive get a personal trainer that works at the gym and and have them show you the exercises that you want to learn. You get confident, you learn, you know, you learn that how to use those machines. You realize you know you've got somebody that you've got a professional there kind of guiding you and and so you can kind of get introduced to the different areas, figure out where you're comfortable and and I, yeah, there's, there's so many ways you can that that the gyms make it accessible for people who also are intempidated. There's classes so you can go for yoga classes. There's bike classes. I mean you go swimming. I think the most important thing is just you're doing something that you really enjoy.
Charles:Well, yeah don't go there and and, and you know, want to start deadlifting. If you hate weightlifting, right, do something you really enjoy. That you see me going to be excited about doing yeah, I remember start there.
Dan:Do you remember seeing those ads on Is either on Sky Mall or one of those where there was like this machine you buy for like 10 grand. Yes, I know you're talking about only had to work out for five minutes on this.
Dan:You were like sitting in this right and it was like you Shrap to everything like rowing and bicycling at the same time, and it was like you just have to work out for five minutes and you'll get the same remember the same benefits as if you worked out for an hour. Yeah, and I would see that and think, man, that's gonna be a miserable fight. I'd rather do something I enjoy for an hour that do something miserable and hard like that for five minutes. That's a like who's this really appealing to? Yeah, yeah and so yeah.
Charles:It's like doing like these. I think it's like a Wind bike or whatever. It's like a huge I forgot the name of the thing, but it's basically like what you just described, but it's this huge fan.
Dan:Oh yeah, you know yeah something anyway.
Charles:And if the idea is you go all out for like this high-intensity interval training, sprints or whatever, and it's supposed to really good for you, but it's the fucking. I've seen people like basically puking left and right off of those things and it's just.
Dan:Why? Yeah, and you know we were talking the other day about you were gonna be doing some coaching with a kid, and you know the first thing was, if you want to get a kid or really any human started with any kind of physical activity, find what they enjoy and figure out a way for them to move their body while they do it. Yeah, and whether that's a sport that they like, or whether you know you can install a Standing a treadmill desk for somebody who likes playing video games or likes coding in a spare time, oh, there you go. Yeah, just figure out a way to take something that somebody's already into, or something, even if they're only into it a Little bit, and make it even more fun for them so that they can move around a little bit while they do it. Instead of I'm gonna teach you how to like rowing when you've never been in a boat before.
Charles:Yeah, it really, I mean it's. We shouldn't even call it exercise, it's movement.
Charles:Right that's what humans are meant to be doing all day long is moving around, not sitting around. And so that you know, they've shown, showing that you know, getting up after every 45 minutes or an hour of sitting is it's been shown to be, you know, incredibly beneficial. And just just to like, do like a little five minute walk, walk around the block, walk to the, the mailbox, whatever that is, and that you know a kind of tiny Allah, tiny habits. Once you start to do those things, you realize, oh, I really enjoy this. On some good days you might do a little bit more and then maybe branches out and you start trying a different type of exercise or a different type of movement. But it's just important just to get moving and start with something you really love.
Dan:Yeah, and if you, if you don't have something you really love, try a bunch of things and see what appeals to you.
Charles:Like what, going on a hike and maybe talking to somebody, have a you know, somebody you haven't caught up with. Don't have a phone conversation as you're going for that walk. Yeah and treadmills are so cheap. I just bought one the other day, yeah, yeah, $400 and it. You can run on it. It elevates and comes down. I remember I mean you couldn't get something at home Like the thousand dollars Sears.
Dan:They were like $1500.
Charles:Yeah, or treadmill elevation and I got this one was a little bit more expensive. They had them for like $250 or whatever you know. So I really feel like there's really no excuse to not.
Dan:And I mean the only excuses. I don't want to do it, and that's fine, you can. You can have a season of your life where you're like I'm not ready to get into this, but You're, sooner or later You're gonna start seeing the the consequences of not being into it, and you're gonna. And the longer you wait, the harder it gets to jump in. Speaking of stretching, which is the next topic yeah, do you do any kind of flexibility training? Can you? Can you reach down and touch your toes? I can. I cannot man. My hamstrings are so tight and they. When I was a kid and I was taking Taekwondo, I was so flexible and I've got none of that now.
Charles:It goes quick, just like the exercise endurance, you know.
Dan:I've downloaded an app a few times that, like, has you stretch every morning.
Charles:I've never used it, okay so this same rule applies right, do stretches that you like first. Start with that first, right. So I say, don't go right into yoga. I had a friend, my buddy Ryan, who is becoming a yoga Instructor. He ended up pulling his groin. He was out for like months because he went too hard, too fast. The other thing too, with yoga it's static stretching. So If you're not warmed up, you should do the dynamic stretching. That's where you are not just holding a pose, you are actively moving things, right. So maybe you're doing some lunges, maybe you're, you know, just doing some of, you know, just some of these. Um, uh, the static stuff is good after you're warmed up. So if you're gonna do yoga, I would suggest doing some sort of cardio first. Um, just five minutes, whatever. Just get warm. And the same thing, um, I started when I became a primal health coach. They went through a lot of different primal stretches where you kind of like hang like a monkey from from the bars for your back.
Charles:Um and then shoulders, shoulders shoulders um squatting down when, as primitive humans, we used to, the way we used to poop without a bowl. You know, we literally just squat down. If you've ever seen that, the Squatty-potties type of thing where they raise your legs up Like that's the ideal position.
Dan:That's how we gave birth too. Yeah right, that's crazy. I know back in the day there's no laying in a hospital bed and having a doctor catch the baby. It was. It was a drop. Drop a baby, just like you dropped something else.
Charles:So I wanted to. I saw some of these. You know I just got in the practice of. I wanted to be able to do a squat Foot like down all the way and I couldn't do it because the way I how stiff, I was my hip flexors and my, my hamstrings.
Charles:So I was, I grabbed. I just practiced every single day. After I had lifted I would just grab a pole and just kind of hold myself and balance myself and let myself go down a little bit further Every time and hold it for 30 seconds and then come back up and it actually started to feel good. I started kind of get addicted to it and then I do some stretches now where I can.
Charles:You can crack your back and I love that feeling and just from kind of pushing on a pole on one side of my chest and then that that stretches in just 30 seconds and you, you crack. That's kind of addictive and I think that's maybe why everybody goes to chiropractors is that it kind of does feel good after a while. So, just like exercise, start with a stretch that doesn't bother you, that that you actually enjoy, that you feel good and maybe that's not touching your toes, maybe it's the chest stretch, maybe just this Grab a pole and it just kind of Stretches my shoulder and my bicep and my chest a little bit and just kind of hang like a monkey a little bit.
Dan:Hmm.
Charles:It's fun and it feels good and, uh, I Don't crave bananas. Yeah, the only.
Dan:The only end goal that interests me with stretching, though, is being able to like reach down, like stand with my feet together and palms flat on the floor. I'd love, I'd love to be able to do that.
Charles:What about? But squat down like so, when you're doing squat already, let me see Like I think I can do a full depth squat.
Dan:Okay, yeah, that's pretty good yeah. Yeah. Yeah, that's, that's good my butt to the ground, but not quite all the way. Okay, so I, yeah, my hip flexor has never been trouble, it's my hamstrings, though, like, I'll show you if I try to, if I try to bend, yeah, over, oops.
Charles:Okay. So what I've done with those is I've grabbed like a 10 or 25 pound weight in my hands and I've I've just Held it there and let that just kind of pull me down a little bit. Once in a while I get a nice little back crack from that as well. Yeah, I could see that.
Dan:I uh yeah. Yeah, I could use the whatever silly app I downloaded that's supposed to help me with this, but I, I download, I install the app. It reminds me at six o'clock in the morning, time to stretch, dismiss, and I don't. I don't do it, but yeah.
Charles:I kind of ride the the positive endorphin waves after I've done lifting and I'm like, okay, I'm just gonna stretch for like two minutes, three minutes or whatever that is, and I just count like 20 seconds per body part, whatever. And I do it that way and it's still. It's still not quite enough. Yeah, uh, I am going to get into some yoga at some point. So we should, we should, yeah.
Dan:I'm uh, I'm gonna try to see when we will be moving to winter garden. Oh yeah, next week, that's right. And uh, there's probably a studio over there that'll do the you know, 30 day new student special for 40 or 50 bucks, riko, as much as you want, and maybe, maybe I'll sign up for one of those and check it out. I'll just try to get it to the goal, All right. Um, so it talks about walking. Uh, it says uh Recommends the 10 000 steps a day, but I've I've heard from a couple sources that's just kind of arbitrary.
Charles:I have heard it's arbitrary.
Dan:Um, I believe that translates to around what five miles sounds about, right, yeah, I, I mean the good thing about like way better and step bet is they will use your, um, your wearable, like your Fitbit or your uh, apple Watch, and your goals will be calculated based on how much you're already walking. So it'll just stretch. It'll stretch you a bit. It won't like say boom 10,000.
Charles:Perfect Just gets you a little out of your comfort zone.
Dan:Yeah, perfect If you keep meeting your goals, and it'll keep bumping up how many steps you're expected to do, and so I like those. I also like the accountability of putting a little bit of money on the table. Yeah, get some skin in the game, and that that'll get you out of bed at nine or 10 o'clock to walk some. Get some steps in when you don't really feel like it. That's. That's another thing I'm looking forward to about being in Winter Garden. That area has good sidewalks and cool stuff to walk to.
Charles:Yeah, we're about a mile via sidewalk to the downtown area.
Dan:We're on the street where, yeah, all the fun stuff is. It's great. So, yeah, I can. I can definitely see myself, and there's some cool little coffee shops. So every morning, just get up, put on the sneakers and go walk to my morning coffee instead of just making it at my, at my place.
Charles:I like it.
Dan:Or no. What's a better idea? Make the coffee at my place, then kill the whole 20 ounce travel mug on the walk to the coffee shop, refill it and get another 20 ounces of coffee. I like that idea. There you go. All right, take the stairs. I'm just going to go down the street every time I can, mostly out of convenience, because I hate having to push a button for an elevator and then waiting for it to get there. I'm just I'm too impatient. I'm a guy who will I will drive more miles out of the way to get somewhere than sitting in traffic for the shortest route because I just get so impatient.
Charles:You know, and that's the same thing, that's yeah, I use a steps app on my, on my phone, and that's another reason to use an app and kind of track your steps. You'll find ways, consciously or subconsciously, to increase those steps. So it might be oh, I'm going to park a little further, I'm going to take the stairs. I want to make sure I get my, my steps in. It's easier for me. I really love it, like if you just had a busy day and you know you look at your step, you know your app and you're like holy cow, I didn't realize I met my goal just from walking around doing basic things. I didn't intentionally make it a workout to get these many steps. Yeah.
Dan:It's kind of a nice feeling. It is yeah, when you, when you get surprised that you you know, on my Apple watch it shakes and makes displays.
Charles:Yeah, yeah, a little fireworks maybe, okay, yeah.
Dan:And I cute and yeah, especially when you're not trying to do it and you just get surprised by it.
Charles:that is a good feeling, yeah.
Dan:It's like when I, when I my my, my client, my biggest client, has their convention every memorial day, there's a lot of running around helping them get set up and get ready. And yeah, usually those days my, my watch will just start going off telling me hey, you just made your goal. It's like, wow, it just doesn't have like three or four in the afternoon. It's crazy.
Charles:Oh, that's great.
Dan:Body weight moves. Most experts recommend easy moves like pushups, lunges and squats. I would also add, if you can do them, pull ups, chin ups and dips to those are some of my my favorites. I used to be much better at pull ups and dips than I am now, but they still they can. They can really improve the the look of your arms and shoulders quick If you, if you adopt the a few of them every day and keep keep adding the number of how many you do every day. You don't need no stinking gym.
Dan:When I was in high school, yeah, we, we did a lot of pull ups and a lot of dips and you know, when you're in high school you got all that test roaming around it. It builds up your shoulders and you're and you're real fast. Bike riding I enjoy bike riding. I'm not super into it for me, you know, just storing and transporting a bike is is kind of counterproductive right now, based on my lifestyle. But I don't have a problem with bike riding and it is a good way to get some, get your body moving. Just keep in mind you you have to cycle a lot of miles to equal a one mile walk or run, because you know it's a machine that makes traveling from point A to point B easier on you, and so you do have to do more of it than you would have to do if you were just walking or running.
Charles:Yeah, the funny thing, I I enjoy bike riding. But for whatever reason, when I'm riding my bike around here, I'm like already taught, yeah, and go to the same places over again and I've got no problem with it. But for whatever reason and I enjoy bike riding I don't just get bored of the three, I'm bored.
Charles:I mean, I've only done it a handful of times, but it's like, okay, I've seen everything already. It's weird, I don't know. I don't know what that's about, but walking it's the same route literally over every day in a row and I'm like, maybe I don't know, maybe it's just I'm more you know what it is. It could be partially I'm listening to a podcast or something else when I'm walking and I'm not doing that when I'm biking. That's probably a big deal. Biking, yeah, that's probably a big part of it. Maybe that's part of it.
Dan:Yeah, because it's generally recommended against putting in headphones while you're biking, right.
Charles:Yeah, you know. I mean, there's some good trails here, but some of them run real close to a road where you're crossing. Yeah, yeah, and you don't know.
Dan:Yeah, interesting. Okay, let's the last two things is get an app. There are tons of apps for tons of exercise programs and suggestions. No matter what it is you're into, whether it's running or swimming or biking or lifting or whatever, there are apps out there that will help give you workouts and help you log what you're doing and also provide, you know, that feeling of streaks Yep, where you've like.
Dan:Okay, I've done this X number of days in a row. I don't want to break my streak. I mean, that is probably the only reason that I'm still not drinking alcohol is because I've started a streak. I started a streak and I don't want the streak to end. That's great, and so yeah. And then, finally, yoga. Yoga is great. Yoga feels miserable in the moment if you're doing it hard, and that's you know. Part of my mistake is whenever I do do yoga, no matter how much they tell me like okay, just you know, here's the easy version Take a break whenever you need to. I don't do that. I want to do every stretch exactly like the teacher does it every time.
Charles:Or one of the students has been there for years.
Dan:Right, of course. Yeah, exactly. I compare myself, not to how I was yesterday, but I compare myself to the best person in the room and then feel like I have to keep up with them. How's that strategy working out for you? Oh, it's great. I'm thrilled, I'm really really happy all the time. All right, let's stop there for today. So that was our chapter on exercise and moving your body, and then we will go on to the next episode here shortly about detoxing. Boy, do I have things to say? All right, all right, thanks, dan, I will talk to you soon. Sounds good. Bye.