Episode Transcript
Speaker 0 00:00:00 Hello, my little sugar cubes. Welcome to the fitness manifest podcast. If you
Speaker 1 00:00:07 Let's resort
Speaker 2 00:00:10 Side effects might include motivation, empowerment, giggles. Enlightment inspiration.
Speaker 0 00:00:17 Welcome to the fitness manifest podcast. My name is Teresa Sudeo. I'm a personal trainer teaching you how our bodies work, how to incorporate new healthy habits and how to reach fitness goals with longevity in mind, today's gonna be a little bit different than previous episodes. I wanna see how it feels doing a more relaxed chat style episode, and I'm gonna teach Catherine my sound producer about functional training, kind of a background on Catherine. She isn't in the fitness industry. Like I am. Her thing is sound <laugh>. So I wanna figure out if this style of format makes it easier to understand and teach different concepts. So,
Speaker 3 00:01:07 Because I know nothing it's
Speaker 0 00:01:09 Essentially okay. <laugh> we're gonna learn something new today.
Speaker 3 00:01:15 Yes. Some new fitness stuff, which is what I learned every week when I listen to you. But you know, as a lay person, I can bring that perspective of like, I don't know what functional fitness is, is at all. So that's good. You can teach me today.
Speaker 0 00:01:33 Okay. So in the simplest explanation, functional training is just training and doing exercises that will help you do activities of your daily life. So what kind of exercises would help you to clean your bathtub? To pick up groceries from the floor to carry your laundry basket up and downstairs? You know, what exercises would help you? Um, grab Christmas decorations off, like storage, like something that's overhead or putting your suitcase in a, in the airplane, storage, things like that, or how to pick up like your, you don't have kids, but how would you pick
Speaker 3 00:02:18 Up how to pick up my kids,
Speaker 0 00:02:19 Your future kids from the car? Yeah. Future
Speaker 3 00:02:21 Kids. Okay. Well, what's the difference between like, why would you do functional training instead of just like doing those activities?
Speaker 0 00:02:27 Okay. Step one. Find a kid
Speaker 3 00:02:29 <laugh> okay. True. You're right.
Speaker 0 00:02:33 Well, the thing is you can only make these activities, like you're saying, like, why can't you just do a workout, carrying your laundry?
Speaker 3 00:02:43 Yeah, exactly. I guess. Yeah. That's my question. It's like, if I'm doing it to become better at carrying laundry, aren't I just like carrying laundry already. So like, isn't that working out? So you're saying I've already worked out after carried my laundry.
Speaker 0 00:02:56 So technically yes, because those movements are considered non-exercise physical activity. So when you're doing chores, when you're doing errands, stuff like that, that's still physical activity, but it's not in a structured way. As a workout is a workout is usually at the gym. Then it's more focused on form and trying everything moving in a very controlled manner. Versus if I just tell you, Hey, go do your chores. You're gonna be trying to do them fast and not really pay attention to your muscles and what is activating. And if something is compensating,
Speaker 3 00:03:34 Okay, so we're working like it'll make me be more efficient outta my carrying my laundry
Speaker 0 00:03:40 And safer so that your risk of pulling your, like your back for example will decrease. If you train in a format like deadlifts, where you're, you're strengthening the back muscles, but you're also focusing on controlling the movement and making sure that you're using your glutes and not just your lower back.
Speaker 3 00:04:00 Okay. So instead of willynilly like, when I just like yank it up, just, I'm just imagining the most aggressive laundry I've ever done. Yeah. When I it's like,
Speaker 0 00:04:09 How heavy is your laundry?
Speaker 3 00:04:12 Well, because usually I don't do it for a couple weeks at a time, so there's a lot of laundry, but I guess I see what you're saying. So it's teaching you like the forms that you're safer when you're actually doing the activity. So you're just more of like, you're just on a higher level,
Speaker 0 00:04:25 You're more
Speaker 3 00:04:26 Supervised laundry. Like, you know, like your muscles know what they're doing when you go to pick it up.
Speaker 0 00:04:30 Exactly. Instead of like, if for whatever reason, like you'll, I don't know, your brother put the laundry basket in a really awkward position that you have to like reach over and like kind of pick up when your back is twisted. That has a higher risk of injury. Mm-hmm <affirmative>. But if your body is pretty strong and it knows what to activate, activate your glutes, embracing your core, then that motion mm-hmm <affirmative> is gonna be easier because you've had that foundational training. Mm-hmm
Speaker 3 00:05:03 <affirmative> no, that makes sense.
Speaker 0 00:05:04 Okay. Any other questions with like what it is? Cause I also wanna teach you the history. Cause I thought it was really interesting.
Speaker 3 00:05:11 The history of it. Yeah. Well, I almost see, like, it seems like it would be intuitive to like do teaching like that, especially for like older adults. I can see how, like, this would be very helpful and like just knowing how to sit at standup, but okay. Let's hear about the, the history.
Speaker 0 00:05:25 So yeah, actually that was a pretty good segue because functional training is essentially like what farmers and, you know, low to peasant class would be doing in their day to day. Like there's, it's not anything new for like, for example, the, okay. The term itself functional training is pretty new. It's only been around since like the eighties two thousands ish, but the idea or like the movements beh within functional training, like date back to like ancient Greece, like a me medicine ball toss. There was a review essay by Jack Berryman. He's a professor from Washington DC. And he, in his essay, he was talking about how Hippocrates would ask patients to do like up, up potass with a ball. And essentially it was designed to relieve pain and illness. And then later, like even the Nobles and soldiers started doing these, these movements, cuz it found that it helped them promote their health and preserve their strength. So they would do, they would do a lot of calisthenics and gymnastics. So they're just using their body weight. I don't know like the exact like exercises, but I'm assuming it would be like pullups and pushups or like pushing a sled or pulling something.
Speaker 3 00:06:53 So just like they would like just their daily activities cuz they didn't have a car or whatever. Like they were just doing these things. But they were doing 'em as exercise routines instead. Yes.
Speaker 0 00:07:04 So a lot of the exercises, um, would mimic manual labor. So like sawing and chopping wood. Um, okay. So pulling a plow.
Speaker 3 00:07:14 So the noble class got a taste, you know, they don't have to do the actual labor, but they're like, I'm gonna pretend essentially that I am, let me just get the benefits, but I'm not gonna do any work.
Speaker 0 00:07:26 They would do the work. They would do the actual movements, but it was a voluntary choice. Whereas like a farmer, like he has to do it because you know, he wants crops and to be able to feed his family.
Speaker 3 00:07:39 Okay. I, I see. So this is like the, so exercise is really for the upper class <laugh> in ancient Greece.
Speaker 0 00:07:46 We could go into that. I do have some thoughts about that. There are some times where I'm like, I I'm standing in my work, you know, in my middle of workout. I'm just like paused and I'm like, this is so weird. We pay to go, come to this box and lift weights. Mm-hmm <affirmative> and do exercises that like 2000 years ago, we, that would be our day like to get food.
Speaker 3 00:08:14 Yeah. We're privileged now there. Now I get to go to the refrigerator, which is another box that I pay for to get food.
Speaker 0 00:08:23 Oh <laugh>
Speaker 3 00:08:25 I was like, what's the refrigerator? It's to the box. The food box.
Speaker 0 00:08:31 Oh yes.
Speaker 3 00:08:32 The there's a food box. There's the gym box anyways. Okay.
Speaker 0 00:08:36 Okay. So that I'm talking about, like we were talking about ancient Greece, right? Ancient. So obviously it's been a really long time. Yes. Kind of what happened? How has it progressed since then? So this is probably around the early 19 hundreds. There was a professor director, he was a director of physical training at Harvard gymnasium. He kept like trying to highlight the, the correlation, the connection between manual, labor and health. He kept seeing that those that were lower class that had to do manual labor tended to be healthier than the more upper class and noble families that they just kind of launched around. Or they did very like low
Speaker 3 00:09:27 Bougie activities,
Speaker 0 00:09:28 Low I not low impact <laugh> you could say bougie, but I'm trying to think of a better like scientific term, um, low intensity activity. Okay. Obviously, because it was kind of new at that point, people like knew about it. Like, oh yeah, this is something that like people in ancient grace did, but now, or more modern or more sophisticated, we don't need that. That's dangerous. So there were, people were like, no, you shouldn't be doing gymnastics and all this other stuff. And like calisthenics, cuz it's, it's a high risk to reward ratio. Like there's more risk that you're gonna get injured or stuff like that. Until Thomas El Delo, he created this experiment on soldiers were returning from world war II. Like these soldiers they've been through,
Speaker 3 00:10:22 They didn't have health health. They were he's like, now we're gonna experiment.
Speaker 0 00:10:25 No
Speaker 3 00:10:26 <laugh>
Speaker 0 00:10:28 Like they were, they were soldiers that were recovering. They had to go to rehab. They had some kind of injury, some kind of, okay,
Speaker 3 00:10:34 So they had like physical ailments. Yes. Like, okay.
Speaker 0 00:10:38 So they like ailments like muscular diff dystrophy imbalances in pain. Mm-hmm <affirmative> at least that's what, the three that he mentioned so that he would have these soldiers perform three sets of 10 reps, um, with progressive overload. I don't know exactly what exercises he would he was doing, but they were termed functional style mobility, strength. And um,
Speaker 3 00:11:06 So we can assume that they're like a wood shop kind of like your everyday activity sort of thing.
Speaker 0 00:11:13 Yes. Because he referenced older, the physicians that I'd lost their name
Speaker 4 00:11:20 <laugh>
Speaker 3 00:11:22 He referenced to
Speaker 0 00:11:26 The, the people that I was just talking about. <laugh> anyways, details, details.
Speaker 4 00:11:34 <laugh>
Speaker 3 00:11:35 Please.
Speaker 0 00:11:35 This isn't this isn't our normal monologue. I don't have every detail. Every answer. This is more of, this is kind of what I've learned and here's what you need to know details.
Speaker 3 00:11:47 I'm just trying to throw you off. Oh,
Speaker 0 00:11:49 I'm I'm like blushing right now. Like this is, uh, I feel like I'm being interviewed in a test. <laugh>
Speaker 3 00:11:57 It's a verbal test format. Verbal. Okay. So, okay. We got world war II that doing functional medicine exercise, a functional medicine, functional fitness.
Speaker 0 00:12:10 Yes. And they saw improvements. They were just getting stronger. They, it was easier to do, um, like day to day things like even just like gripping and things that like, can you imagine like what they had to go through in war? Like, especially if you've been having like physical ambulance, not just like talking about the mental elements, but the physical, like all of a sudden things that you could do before the war mm-hmm <affirmative> now it's very challenging even to like walk like stuff like that. These soldiers were experiencing. So after that experie experiment doing three sets of 10, they saw like amazing results. And that's kind of where that, like that idea of doing three sets of 10 still remains in like fitness education.
Speaker 3 00:13:03 Oh, okay. That's kind of weird because I know you have me doing three sets of 10.
Speaker 0 00:13:09 Yeah. So for like, at least in like personal training certifications in school, they teach you like, if you do, you know, one to six-ish rate reps, then it's more for strength, but just for like general health and wellness, a little bit of hypertrophy, strength, training stick between, uh, 10 and 12. That's like the, really the sweet spot where you kind of get a little bit of everything and that's kind of where it comes from. That's the history of it.
Speaker 3 00:13:37 Okay. From Delm
Speaker 0 00:13:39 Delm
Speaker 3 00:13:39 Mr. Delm.
Speaker 0 00:13:41 Okay.
Speaker 3 00:13:42 I have him to thank for the torturous third set. <laugh>
Speaker 0 00:13:47 Uh, alright. So then let's jump to this kind of a long history, but jumping back or jumping forward to the eighties and two thousands major league, uh, sports like the NFL, the M L B and the NBA started to realize that when they had injured players do functional training style workouts, they recovered a lot better. And those player players were less susceptible to like future injuries compared to their teammates that weren't participating in these types of workouts. And the public took notice and they're like, wow, this is the, you know, amazing, every wish should be doing this. And then companies like, and Nam and a, which are two personal training companies. So if you wanna be a personal trainer, you have to go to this, these education companies and pay for their certification. Okay. So two of them NA and ACE, which are like top tier certification companies, they started including functional exercises in the curriculum. Mm-hmm <affirmative>. And so like, people were like, oh, okay. So if sports are doing it and these like educational, um, companies,
Speaker 3 00:15:03 Then that's good for me.
Speaker 0 00:15:05 Yeah. So other, um, like companies like CrossFit, they started doing incorporate functional training and the even like, um, okay. You know, that blue dome that I have, you sometimes do squats on. Yes. So the creator of that comp of that product mm-hmm <affirmative> also was like finding and learning about all this stuff during that time. And that's why he created the Bosu, which is now like, if you think of functional training, usually that Bosu dome trainer comes to mind. You're like, oh yeah, yeah. It's like peanut butter and jelly.
Speaker 3 00:15:44 Oh, okay. For maybe for trainers. I don't know.
Speaker 0 00:15:47 <laugh> yeah. Yeah. For trainers.
Speaker 3 00:15:49 I don't know this. I see that ball that I know. I probably gonna fall <laugh> that's what I know. Those are my two connections, but so even that's functional exercise.
Speaker 0 00:16:00 Yeah. Cuz it, it helps with your stability. So if you are better at balancing, at stabilizing, your ankles and your knees and your hips, if you're walking in the parking lot and you trip over that little parking lot.
Speaker 3 00:16:16 Yeah. Watch I do a lot.
Speaker 0 00:16:18 <laugh> like you have a better chance of catching your balance and instead of falling.
Speaker 3 00:16:22 Okay. And that's just, it's just cuz your muscles know, they're like, oh we've been off balance like this before, but we know like this is how we fix it. Yeah. And your body will just like snap into like, oh this is what we should do. And your body will just like take over and do it because you've been practicing doing it.
Speaker 0 00:16:42 Yeah.
Speaker 3 00:16:43 So what's the difference because like all this sounds like sounds like, uh, physical therapy.
Speaker 0 00:16:50 It is very similar to physical therapy. I feel like that's the thing with, with exercise and working out, you can't put things in boxes. Everything's more of a spectrum.
Speaker 3 00:17:01 So I'm doing physical therapy kind of
Speaker 0 00:17:06 Not really trained specifically.
Speaker 3 00:17:08 Okay. Not me, but like, because when you said like it's helping, like people recover from injuries and like sports. So that's like physical therapy work. So is that what you do when you go to physical therapy? Is it like just a bunch of functional exercises and then a massage?
Speaker 0 00:17:26 Yeah. Also. Yeah. But like physical therapy, like when you go to physical therapy, usually it's like the pain or the injury. It's either very fresh and it's still like, it's just reached that eight to 10 weeks of, um, healing or it's something chronic and it just really painful. So you have to do like minimal exercises. Whereas functional training is like level two physical therapy I could say. Okay. Like it's a lot more challenging. Um, you're using a lot more compound movements like squats and dead lifts, pushups pull ups, whereas physical therapy. It might just be like, you know, do we buy a bro? I, I don't know.
Speaker 3 00:18:10 Okay. <laugh> no, that makes sense. That makes sense.
Speaker 0 00:18:15 I think if I, if I say, if I give some examples, like more examples, it would make more sense as what functional training looks like.
Speaker 3 00:18:24 Okay.
Speaker 0 00:18:25 So like for example, a push, if you, in the workout settings, mm-hmm, <affirmative> a push could be a push up. It could be a sled push. Um, it could be a chest press and that mimics pushing a stroller or, you know, shoving a box to like the back of a shelf. Mm-hmm
Speaker 3 00:18:46 <affirmative>
Speaker 0 00:18:47 A pull, could be either a row. It could be a bicep curl. It could be a chin up or a pull up. Um, it could be some kind of like cable row with some torso rotation. And that would be really helpful to like, let's say you're pulling your couch cuz you wanna move it. If you are trying to get luggage out of your trunk.
Speaker 3 00:19:10 Okay. Or if I'm falling well, no, if I was falling off a cliff and I wanted to pull myself up.
Speaker 0 00:19:17 Yeah, there you go. You could use your pull up skills. <laugh>
Speaker 3 00:19:21 It's just a common occurrence clus against the side of
Speaker 0 00:19:27 Mountains. All right. So you can't be on the, on the cliff be like, no, no, no. Catherine, come on, come
Speaker 3 00:19:32 On. Just save me. Well, unless I'm doing all these, like pullups or like, you know, these pull exercises and then maybe I would just be like, whoa. And then I would just pull myself up and save my own life.
Speaker 0 00:19:44 Is this like the, is this your debut into, uh, one of those adrenaline? You know the ones that like hang off like cranes for a photo.
Speaker 3 00:19:54 No.
Speaker 0 00:19:55 Do you know what I'm talking about?
Speaker 3 00:19:56 No. People hang off CRA who's doing it for a photo.
Speaker 0 00:20:01 People I'll show you I'll
Speaker 3 00:20:03 Show you what <laugh>. So I hope they're doing functional tr
Speaker 0 00:20:11 Okay. And then I still have a couple more so like a squat that would be really helpful if you are, um, you're older and you need some extra help, you know, getting up, off and onto the toilet, like doing squats would help a lot. Um, a hinge is really useful to like a hinges, a deadlift to Romanian, um, deadlift, bobbing, birds. You've done. Have you done bobbing birds, bobbing birds. But those would be really helpful for picking up things off the floor where you're like, oh, I dropped my water bottle. Let me go. What's
Speaker 3 00:20:45 The bobbing bird though. Like you describe like, is it that bird that dips its head in the water.
Speaker 0 00:20:51 Very similar like that? Yeah. You're like on one leg and then you gotta keep your, your torso straight and you lean forward and then you gotta balance and stay balanced as you
Speaker 3 00:21:03 Stand up. Okay. Sounds okay. I haven't done those do this next time. Okay. So that's a hinge. Mm-hmm
Speaker 0 00:21:09 <affirmative> lunges are helpful for walking up the stairs, down the stairs. It works out your quads and strengthens them or if like, like for example, like you need to step onto stage.
Speaker 3 00:21:21 Okay. That's true. They have been helpful.
Speaker 0 00:21:23 Yeah. And so you just lift the leg and push, have the strength to push
Speaker 3 00:21:27 Up. Is that a step up too? Yeah. Is that a lunge? Yeah.
Speaker 0 00:21:33 I mean technically lunge and step up. It's a similar movement. Similar more to similar same muscles.
Speaker 3 00:21:39 Mm-hmm <affirmative> I just don't like lunges, but step ups are okay. <laugh> different for
Speaker 0 00:21:47 Me. Um, doing some kinda like a farmer carry that you've done before. I know. So like that'ss really helpful if you're trying to carry, you know, like your groceries, if you're trying to carry your, your baby, like in the, what is
Speaker 3 00:22:01 It called? I collar.
Speaker 0 00:22:03 No, <laugh>
Speaker 3 00:22:05 What's
Speaker 0 00:22:06 The chair thingy.
Speaker 3 00:22:08 Thet bassinet. Okay. Yeah. Carriage. I don't <laugh> I don't we've
Speaker 0 00:22:15 Moved on from the 19 hundreds.
Speaker 3 00:22:17 Well, I was gonna say, okay, cuz because you call it a farmer carry. Is that because like, did it get its name from like,
Speaker 0 00:22:24 I mean, farmers, they have to like carry bales of pay or we gotta carry buckets of water or feed to the horses. So
Speaker 3 00:22:32 You think they've always been called farmer carries, like when nobility, you know, I don't know when we're going back and like back
Speaker 0 00:22:38 People
Speaker 3 00:22:39 Are like farmer, farm carry
Speaker 0 00:22:42 Here. Madam you'll be performing a co a a farmer carry 300 meters.
Speaker 3 00:22:48 Yeah. For your workout. SI <laugh> okay. Okay. Farmer care.
Speaker 0 00:22:59 And then the last one of like the functional movement patterns is rotation. So we kind of already talked about, uh, like if you're getting something out of the car, you kind of have to rotate it, pick it up and be able to rotate back. Oh, just kidding. I have more surprise
Speaker 3 00:23:19 <laugh>
Speaker 0 00:23:20 All right. Four more, four more anti extension. So when you're carrying, like let's say you're carrying a monitor.
Speaker 3 00:23:28 Mm-hmm
Speaker 0 00:23:29 <affirmative> like, if it's, if your arms aren't strong enough. Yeah. Your body's gonna compensate by leaning back so that the monitor is more okay. In your center of mass mm-hmm <affirmative> center of gravity. So things like anti extension can kind of help you stay in place. So in the gym it would look like doing kind of like heavier bicep curls. Mm-hmm <affirmative> where you're forced to not only strengthen your muscles, but you can't swing back. Okay. Like I'm always telling you no, no, no, no swinging. I'm not gonna count it.
Speaker 3 00:23:57 Yeah. Yeah. I didn't like that. I didn't realize it was helping me. So I guess <laugh>
Speaker 0 00:24:04 So kind of a side tangent. So for example, when we first started training mm-hmm <affirmative> you wanted to focus your workouts so that it's easier to do your job when you're carrying stuff and setting up stages and, and everything. Yeah.
Speaker 3 00:24:20 Cause I have to carry like
Speaker 0 00:24:23 Sandbags,
Speaker 3 00:24:24 A lot of things. Yeah. Sandbag it's like speakers, monitor speakers. So it was like fairly big, like 40, 50 pounds, something like that. Or boxes like crates pushing cases. You know, there was like a lot of things when I first started, I couldn't do also, I guess I'm a good fit for this episode too. Cuz I did a lot of functional exercises actually, cuz now I can carry like a lot of different speakers and a lot of different like boxes or egg crates filled with cables or whatever road cases I can push them and everything like that. And I did notice that once we started training, it was a lot easier, especially when I go to like pick up a speaker cause I'm lifting it off the ground. But now like we've done deadlifts and stuff like that. So when I go to pick 'em up, I'm not like using my back to just like throw it onto my chest and like waddle over to where it needs to go <laugh> instead I can actually like pick it up, lift it and like carry it to where it needs to go uninjured. And at the end of the Workday, you know, there are all the guys that are like, oh my back's killing me. And I'm like, yeah, well
Speaker 0 00:25:33 I don't know that a problem.
Speaker 3 00:25:34 My back's not cuz I'm not lifting things irresponsibly
Speaker 0 00:25:39 Mm-hmm <affirmative> so exactly. There you go. That's you are a prime example. So like for example, coming back to that question of why don't you just do it? Why can't do your job? Just be your workout. Partly. Yes. I have some speakers in my house, but Victor would kill me if I was using them to train you <laugh> but also just because you're doing a certain exercise or like a certain movement at your job, it's not always a good idea to do that exact motion when you're working out, because then you're only gonna be good at that exact motion. Mm-hmm <affirmative> instead it would be better to create some variety. So sometimes, um, I'll have you do dumbbell lunges. It's just stationary sometimes. I'll have you do lunges where you're walking mm-hmm <affirmative> other times you're doing reverse lunges. Mm-hmm <affirmative> other times I have you do it with the landmine. So everything's kind of a little bit different. The load of your I'm loading your core a little bit different so that your body is aware, like, okay, there's different directions and I need to be strong in all these different directions and motions and positions at my that you have the weight
Speaker 3 00:26:53 Mm-hmm <affirmative> it's like subconscious training cuz I don't really know what I'm doing. I just know like, okay, she said to do this or that. And then I do it. But I notice like when I get to like the third rep or the third set, then I like usually adjusted better. Hmm. Like not necessarily that it's easier, but it's easier to do the movement cuz like understand the movement better.
Speaker 0 00:27:15 And that's training your uh, your nerves, your neuro neurological system. So it's training your, your brain. Doesn't understand what a squat is. It doesn't understand what a carry is. All it understands is okay, I need to activate these muscles. Sometimes it gets it wrong. That's why some people they live with their back. Like as a personal trainer, I know that it's better to lift with mainly your glutes. Obviously your back's gonna be working, but you want your, the glutes to help a lot. But that's not something that we learn as we're babies. It's not an instinct.
Speaker 3 00:27:52 That's
Speaker 0 00:27:53 So, and if it is, we unlearn it.
Speaker 3 00:27:56 We unlearn <laugh> the world is trying to break our backs. <laugh>
Speaker 0 00:28:03 It's all school's fault that make us sit all day.
Speaker 3 00:28:06 Instead you'd rather be standing. You wanna stand? What, what would be better?
Speaker 0 00:28:12 Have different options. So if you wanna sit, you can sit. If you wanna lay on the floor, lay on the floor. If you wanna sit on the floor, sit on the floor. If you wanna, you know, stand, stand, like the variety is better than having to sit in a chair for eight hours.
Speaker 3 00:28:26 I actually, when I was working at elementary school, I went into one of the classrooms once to be like a teacher's aide and they all had yoga balls. Oh yeah. It was really weird to me. It looks like they were having a lot of fun, but they all had yoga balls as, and they had like a chair. So like if they wanted to sit in a chair, they could sit and choose to sit in the chair. Or like if they wanted to use the yoga ball, they could choose to like sit on the yoga ball. And I, it was very interesting to me. And I was like, I didn't really understand it. And I was asking the kids. I was like, can you explain to me? And like half of the answer was like, it's just fun. You know like boo. But then the other half was like, I guess it's better for your posture. Or it's better to like, cuz they're practicing their balance too. And they were like sitting on it. So you're saying that that would be better. That's a better option for like kids,
Speaker 0 00:29:15 Even
Speaker 3 00:29:16 Adults, some choice. So you think you could have that in office? That would be like some new age office? The,
Speaker 0 00:29:22 I would say the ideal office would be have a yoga ball, have a chair, have the like elevating desk so you can stand or walk
Speaker 3 00:29:32 Treadmill desk.
Speaker 0 00:29:33 Yeah.
Speaker 3 00:29:33 That's ideal.
Speaker 0 00:29:35 The ideal is variety.
Speaker 3 00:29:38 Okay. So it's just, you don't wanna do the same pattern all the time.
Speaker 0 00:29:41 Yes. Because then your body gets used to that. And then if you do anything outside of that narrow lane, mm-hmm <affirmative> you can twinge your back, you can twinge something else.
Speaker 3 00:29:56 So, and so every day, like when I would go into work, I should try and do like something different. Mm. Like I could stand instead of sit.
Speaker 0 00:30:07 Oh yeah. I thought you were talking about like how to carry things. I mean, it would be a good idea to if you're normally carry things with your right hand, mm-hmm, <affirmative> try carrying things with your left hand. Even if it's like, you don't get all the way, you only get like a quarter or halfway mm-hmm <affirmative> you're training that left side to keep, to keep up with the right versus always favoring the right. And then not your left. Side's like super weak.
Speaker 3 00:30:36 Yeah. I don't like that. You, I don't like these left that. Okay.
Speaker 0 00:30:41 Cause maybe this is mean being morbid.
Speaker 3 00:30:43 Okay. But
Speaker 0 00:30:44 A long time ago,
Speaker 3 00:30:46 A long
Speaker 0 00:30:47 Time ago I started training my left hand to do things like hold a fork or like, um,
Speaker 3 00:30:54 Because you're afraid of losing your right. Yeah.
Speaker 0 00:30:56 I have no idea what if I lose my right arm?
Speaker 3 00:31:00 Yeah.
Speaker 0 00:31:01 I'll be prepared. But
Speaker 3 00:31:03 <laugh>
Speaker 0 00:31:05 Later on, I realized that that's actually a good idea because of like the basics of functional training is you wanna be in balance. You wanna be able to have like make life easier to move around and do things in life.
Speaker 3 00:31:23 And so if I could pick up, if I could easily just like,
Speaker 0 00:31:26 Yeah,
Speaker 3 00:31:27 Like pick up stuff, for example, my left hand instead always like, oh, have to have to make a full turn.
Speaker 0 00:31:31 Exactly. Make your life easy. Wait. So you have like your right hand is full of groceries. Like yeah. Yeah. I can just, you know, grab
Speaker 3 00:31:39 The baby. I don't know. Using babies on that might be a <laugh>
Speaker 0 00:31:46 I wanna draw, I wanna grab my phone with my left hand now.
Speaker 3 00:31:49 Okay. I don't know if I have the, I think that's like a big mental change to be like, oh, left hand. It is. It is because like, then you're also training your brain because my brain is like, like it's subconscious. So like I'm not thinking about it. I'm like, oh, pick that up. And it's always my right hand because that's when my Ryan's like, oh, that one can do it one doesn't know about the left hand
Speaker 0 00:32:10 Mm-hmm <affirmative>. And for example, in your day to day, like yeah, you could do small things like picking up, you know, a stack of papers with your left hand, grabbing your fork with your left hand. But in the gym you could do things where you're doing single arm. So single arm, bicep curls, single arm rose. I mean you can try to do single arm pushups if you
Speaker 3 00:32:32 I'm I'm there yet. <laugh> I'm not there. I can't, I don't think I can do a pushup on the floor. <laugh>
Speaker 0 00:32:38 And this is, this is kind of the, what I had was a little afraid about this episode is that functional training, because it's, it's a very visual, like, it's easier to understand if I show you, but I don't have that ability in a podcast. So I will be posting some stuff on my Instagram, like different functional types of exercises that are considered functional training. Um, and cuz there's a lot, there's so many variety of squats and lunges and, and rotations and front squats and slams. And
Speaker 3 00:33:15 This is stuff that you get excited about
Speaker 0 00:33:17 Is it? I get very excited
Speaker 3 00:33:18 Cause you're like talking and like, to me, I guess that's like, there's so many different kinds of microphones. Yeah. This is like your like, oh my gosh, you could do a squat that way. <laugh> wow.
Speaker 0 00:33:32 Exactly. And, and so then it's like, what is the alternative? If everything kind of falls under the umbrella of functional training, like what else styles of working out are there? And so, um, there's stuff like power lifting and weight lifting where those, that style of training, it's very technical. So you're doing the same. Like you're doing bench, press squats, deadlifts cleans, cleaning jerks. Um, what's the other one? A missing one.
Speaker 3 00:34:05 I don't know. Describe to me,
Speaker 0 00:34:06 I'll know a snatch
Speaker 3 00:34:07 Snatch. Thank you. So you're welcome. <laugh> you're
Speaker 0 00:34:10 Welcome. So like those they're very technical because a, if you want to go heavier, you have to be able to move the bar close to you, keep your center of mass and have really good stability in your shoulders and your core. Whereas for functional training, it's more about moving in different directions and it's, it's less technical, more about training your, your nerves. I feel like
Speaker 3 00:34:40 Mm-hmm <affirmative>
Speaker 0 00:34:42 And then other stuff like there's more cardio style strength training where it's like, um, like hit style workouts, course interval trainings where the, the focus is more on keeping your heart rate up mm-hmm <affirmative> and what else is there? There's other stuff like just regular body building where the, the purpose is just to get your muscles as big. They can
Speaker 3 00:35:03 Uhhuh. And that doesn't really matter. Like they're not taking into consideration of functional. So functional training is better for like your everyday kind of purposes. Yeah. Like your everyday man or woman.
Speaker 0 00:35:18 Yeah. Everyday person. Like for example, like brand new clients that come to me mm-hmm <affirmative> like, I'll, they'll usually be weight loss clients. And so I'll always ask them like, oh, do you ever have problems? Like, uh, squatting or lifting something up? And then, or like, if I see that they're like hunched over cuz they work on a computer all day mm-hmm <affirmative> like, I'll incorporate these functional exercises. But to them it's just a workout.
Speaker 3 00:35:46 Oh. So you're tricking them obviously. Yeah. And then like, and then they notice, but
Speaker 0 00:35:51 On the, yeah, on the bright side is that they always end up noticing and they're like, oh wow. Like my posture is getting better. I feel better. So then there's that first buy in to creating a workout routine. Cuz that's the thing, at least for personal trainers is we can tell you what to do. Mm-hmm
Speaker 3 00:36:11 <affirmative> but
Speaker 0 00:36:11 If you don't actually do it or stay consistent with it yeah. You're not gonna reach your goals. So my job is to get you to buy into working out, to, you know, buy into the benefits of exercise and the easiest one. The first one that you can, that people reach is feeling better in their posture, feeling that small like burst like that energy, the endorphins are like, oh yeah, I have more energy in my day and I'm sleeping better and I feel a little bit less stressed out. And so that you have that first buy of like, oh, this thing is like, it's pretty good. It's hard. But like it's worth it.
Speaker 3 00:36:46 It seems like a hard sell <laugh> depending on the person.
Speaker 0 00:36:51 True. I think I do a good job at it.
Speaker 3 00:36:54 You do? Because now I can do my job. <laugh> it's like fairly competent doing my job. Like all the technical stuff I could do. But now I'm actually useful like in setting up the stage, which is also my favorite part of the job actually now is like, oh, moving the stuff to where it needs to go. And like all that. So you helped me. This is a testimony <laugh>
Speaker 0 00:37:19 This is, this whole episode is actually a client, a client feedback
Speaker 3 00:37:25 <laugh>
Speaker 0 00:37:26 Session.
Speaker 3 00:37:27 But yeah, no, I guess I could see that. I didn't really realize there's this type of exercise that, and that this is like, what you train in is that like you're specific? Is this like your thing? It is functional exercise. Yeah. Coach.
Speaker 0 00:37:46 Yeah. Yeah. I, you could say that because I, I, while I know how to do like snatches and cleans, I'm not an expert at it. It's it hasn't been my like, what am I call it? Your
Speaker 3 00:38:05 Bread and butter.
Speaker 0 00:38:06 Yeah. Like I find it interesting, but mm-hmm, <affirmative>, I'm not obsessed with like, I am with functional training. Like I'm like, oh my gosh, if you do this, then, then this becomes easier. Or you could change, you know, this variable in the exercise and it makes it harder.
Speaker 3 00:38:23 Yeah. You seem to like that one. Yeah. Like how's gonna make it harder.
Speaker 0 00:38:26 Yeah. How many times are I'm like, oh, okay. Like you're feeling it. Okay. Now, you know, tuck your elbows in or like, or now yeah.
Speaker 3 00:38:35 It'll be like the smallest change and all of a sudden it's like way harder. And I am like, like, and I can actually feel like, oh, it's that muscle. Yeah. Like I can feel it working <laugh>
Speaker 0 00:38:47 For the listeners. Catherine's doing some air pushups.
Speaker 3 00:38:51 <laugh> just, yeah. Okay. That's very interesting. And it all came from the Greeks,
Speaker 0 00:39:00 The farmers,
Speaker 3 00:39:01 The farmers, the farmers. So once
Speaker 0 00:39:04 Again, chopping the wood and
Speaker 3 00:39:05 Backbone of America, of society, society.
Speaker 0 00:39:09 <laugh> brought to you by ancient Greece farmers. Well, I mean ancient, um, oh shoot. What was the first civilization called
Speaker 3 00:39:20 Some Samari
Speaker 0 00:39:22 Back with the, the, the rivers, the two rivers.
Speaker 3 00:39:25 The Samarian Mesopotamia.
Speaker 0 00:39:29 Yes. That right. Me PAB. So me Mesopotamians. So if you want to live a healthier, longer life and you want to be able to do your day to day activities like chores and climbing upstairs, add in some functional training to your workouts. That's your manifest challenge?
Speaker 3 00:39:54 Well, what's a like how do I do I look 'em up?
Speaker 0 00:39:59 Yeah. You could just Google them. If not like the there's like three super easy ones. Um, do sit to stands. All that means is you sit down on a chair and stand up. If that becomes a little bit like easy, then instead of fully sitting down on the chair, just as soon as you tap, like your butt hits the chair, you stand up. So that's one sit to stands. Second one I would say would be step up.
Speaker 0 00:40:29 So go fast on the way up, slow on the way down, fast on the way up, slow on the way down. That would be for legs. Um, for core I would do a farmer carry with just one dumbbell or kettlebell. So you're working on your grip strength. You're working on your core strength, but also your stability, cuz you can't let the dumbbell like pull you down and you're leaning. You gotta be upright. I would say that. And the third, well, no fourth, the fourth one mm-hmm <affirmative> I'm gonna add one. Then the fourth one, I would say some kind of overhead movement. So if you, if your shoulders are okay with it, just do like a regular shoulder press. If that, if you hear like a lot of crunching and, and clicking or like just hurts or like your arms are really far forward and not by your ears, then change it to a Y T w L. So it's almost like, like the song, the Y song,
Speaker 3 00:41:30 Y T w L <laugh>.
Speaker 0 00:41:33 Yeah. So, and I'll make a video on this too. Um, but arms straight by your, your thighs, keeping the arms straight that you're gonna bring your hand overhead.
Speaker 3 00:41:45 Why?
Speaker 0 00:41:45 Yeah. There's your Y and then T arm straight by your shoulder. It almost like you're like flinging the arms. Like you're about to give a hug or like your hands are wet. I
Speaker 3 00:41:56 Thet. Yeah. Your hands are wet. <laugh>
Speaker 0 00:41:59 I know your hand are wet. You wave them around. You're
Speaker 3 00:42:01 This giant motion to dry your hands.
Speaker 0 00:42:04 Okay, fine. You're bother.
Speaker 3 00:42:05 You're
Speaker 0 00:42:06 Arm pits are wet.
Speaker 3 00:42:07 You wanna smack two people that are standing next to you on your left and right. Pow <laugh>. Okay. That's a
Speaker 0 00:42:15 T yes. And just those two. So Y and T make it easy.
Speaker 3 00:42:22 Okay. So that's a manifest challenge.
Speaker 0 00:42:24 That's your manifest challenge. If you didn't understand my beautiful description, just Google it.
Speaker 3 00:42:32 Yeah. You can make a video.
Speaker 0 00:42:34 Yeah, yeah, yeah, yeah. Okay. Don't Google it. Go to my Instagram fitness manifest. All right. Any other last questions before we wrap this up?
Speaker 3 00:42:44 I don't think so. I think that was good.
Speaker 0 00:42:46 All right. Um, let me know on Instagram, if you like this format and we'll do it again.
Speaker 3 00:42:53 <laugh> sure.
Speaker 0 00:42:54 All right. That's it.
Speaker 3 00:42:55 I can know nothing again about fitness over the next episode. Yeah.
Speaker 0 00:43:00 I'm sure I can find something that I haven't talked to you about yet.
Speaker 3 00:43:03 There's probably a lot of things that you haven't talked to me about yet in general fitness. Oh, pre
Speaker 0 00:43:09 And post. Yes. Pre and postnatal stuff. Cause that's what I've been. I'm learning right now on a reading and I'm like, oh,
Speaker 3 00:43:16 I would like to know about that.
Speaker 0 00:43:18 That's right. Catherine said that she was gonna be my, I would be dedicated.
Speaker 3 00:43:23 I would get pregnant for the sake of you training to somebody like pre pre pre right now. And then once I have the baby post mm-hmm <affirmative> yeah, I would do it. That's how much I
Speaker 0 00:43:39 Care. Number one. Dedicated client.
Speaker 3 00:43:41 <laugh> okay. I'm glad I could be here.
Speaker 0 00:43:45 Thank you so much, Catherine, if you, anybody that you know needs some sound production or event management, you can find her. I don't, I don't know where you can
Speaker 3 00:43:59 Find her. You just say my name three times that I'm here.
Speaker 0 00:44:01 <laugh> there you go. All right. Or just DM me. I'll give you, I'll give you her email, email and stuff like that. All right. Well let's, that's it. We'll call it a rep. This is, uh, my name is coach Teresa. You're just finished listening to the fitness manifest podcast. And until next time
Speaker 1 00:44:21 That's a resort to
Speaker 2 00:44:25 Side effects might include motivation, empowerment, giggles. Enlightment inspiration.
Speaker 3 00:44:31 <affirmative>.
