# Strength Training Expert on why women lose 10% muscle mass every decade after 30 & how to stop it

An episode of [Project 100 with Mark Bouris](https://invisiblenetwork.ai/podcast/1767053714), 10 Jun 2026, 1 h 20 min.

Audio: https://p.podderapp.com/2544644999/traffic.omny.fm/d/clips/2fb3740d-3436-44af-8cc0-a91900716aa5/05ac4e52-79fb-46b8-849c-b305000bd6d0/978585df-d8ad-4213-a9e0-b4600093e89e/audio.mp3?utm_source=Podcast&in_playlist=ef13e652-7a19-41fd-9d0f-b305000bd6dc

Maria Andriano is one of Australia's leading strength coaches whose incredible physique at 54 proves that muscle truly is the fountain of youth. In this episode, she reveals why building and maintaining muscle mass isn't just about aesthetics—it's your first line of defence against aging, illness, and frailty. • Why women lose 10% muscle mass every decade after 30 and how to stop it • The five compound movements every woman should master for longevity • Post-workout nutrition timing that actually builds muscle (not just burns calories) • How strength training during menopause can reverse hormonal decline • Why the Ozempic generation is setting themselves up for metabolic disaster • Maria's exact training split for maximum muscle gain with minimal gym time • The truth about why most people plateau after years of training All content is for informational purposes only and is not medical advice. See omnystudio.com/listener for privacy information.

## Transcript

[0:00] Speaker 1: Maria Adrano. Thank you, mar for having me here. I'm excited. Yeah,
[0:03] Speaker 1: most welcome. You look amazing. Look at you.
[0:06] Speaker 2: Your physique is the physique that, like the Greek goddesses
[0:11] Speaker 2: and all those people they carved out of marble as
[0:13] Speaker 2: a sort of a is sort of like a prototype
[0:17] Speaker 2: of what a Spartan woman would look like, actual proper
[0:20] Speaker 2: warrior woman, but still a woman.
[0:23] Speaker 1: Yes, I mean, and is that something you've ever thought about? Well,
[0:26] Speaker 1: I think of that. You're Italian, I know, but we'll
[0:30] Speaker 1: go to the website. I do feel that way, like
[0:33] Speaker 1: I like to be strong. I don't feel like I'm
[0:35] Speaker 1: the general population in terms of the way people perceive
[0:40] Speaker 1: a woman should look like like I do. What I
[0:43] Speaker 1: feel like makes me feel more comfortable with That's interesting.
[0:47] Speaker 1: So you're not you're not accepting the norms what a
[0:49] Speaker 1: woman should look like. I want to be exceptional. Yeah.
[0:51] Speaker 2: But and that's interesting, Mary, because you know, it's equally
[0:54] Speaker 2: good for someone not to look like that if they're
[0:56] Speaker 2: a female.
[0:57] Speaker 1: That's fine. But there's nothing wrong. In fact, there's everything
[1:00] Speaker 1: right with looking the way you look, considering the health
[1:04] Speaker 1: aspects of it as well. One hundred. So we're going
[1:06] Speaker 1: to talk about health, but importantly strength and muscularity relative
[1:12] Speaker 1: to this shows about longevity, relative longevity. But if I
[1:16] Speaker 1: could just do you mind sharing with us your age
[1:19] Speaker 1: or give me a range at least? Okay, no, No,
[1:21] Speaker 1: I'm fifty four years old. That's fifty four this year,
[1:24] Speaker 1: fifty four. So I feel better now than I did
[1:27] Speaker 1: when I was in my forties and thirties. I think
[1:30] Speaker 1: it's experience and me being in tune with myself and
[1:35] Speaker 1: how I feel. And I feel embraced and I feel
[1:39] Speaker 1: lucky that I have the opportunity to do what I do,
[1:44] Speaker 1: and that's from hard work and that's been persistent, and
[1:49] Speaker 1: having some times in my life that I have some
[1:53] Speaker 1: like you know, issues or kind of self doubt about
[1:56] Speaker 1: myself and how I look and how I perceive because
[1:59] Speaker 1: I I've been brought up as an athlete. I played
[2:02] Speaker 1: you know, high level netball as a kid since I
[2:05] Speaker 1: was like a teenager, So that aspect of athleticism has
[2:09] Speaker 1: always been embedded in me. So I feel that I
[2:14] Speaker 1: want to keep that going as long as I can
[2:17] Speaker 1: in my older age. So have you had doubts about yourself? Yeah?
[2:21] Speaker 1: Everyone does? Really everyone does? Yeah? Everyone? What about I?
[2:24] Speaker 1: Think just self belief or like doubts in if I
[2:30] Speaker 1: can go further or push myself. It's just I'm hard
[2:34] Speaker 1: on myself. So being hard on yourself makes you excel
[2:39] Speaker 1: more So even a little bit of doubt is I
[2:43] Speaker 1: try to reverse that and make that as a fuel.
[2:48] Speaker 2: So use that for energy, for energy, would it be
[2:50] Speaker 2: fair to say, then a little bit of paranoia about.
[2:53] Speaker 1: The way you look? I used to, but not now?
[2:57] Speaker 2: What do you used to continue to motivate yourself? Because
[2:59] Speaker 2: I've seen you training and oh my god, for those
[3:02] Speaker 2: you wouldn't a train particularly in terms of weight weight work.
[3:07] Speaker 1: This girl she's got it.
[3:09] Speaker 2: She's inspired, inspires everybody in the gym, and I often
[3:13] Speaker 2: wonder where to get your motivation from.
[3:16] Speaker 1: My motivation comes from myself and for others. I like
[3:21] Speaker 1: to show an example for other men and for women.
[3:25] Speaker 2: So when you're train in the gym, is that because
[3:26] Speaker 2: you wonder when and go, wow, look how hard you're training?
[3:28] Speaker 1: I can train that. I don't know. You've seen me
[3:31] Speaker 1: on my own? Yeah, like you know, you know on
[3:34] Speaker 1: a Saturday or even on a Sunday morning, I'm there
[3:37] Speaker 1: because I love it. I like how it makes me feel.
[3:40] Speaker 1: I feel that I don't have to be that general
[3:43] Speaker 1: I don't want to be that general population where they
[3:45] Speaker 1: all think they have to be this skinny kind of
[3:49] Speaker 1: physique where you can physic you can buy that physique.
[3:53] Speaker 1: You can't buy this physique. You make it physique. You've
[3:56] Speaker 1: got to earn it, and it's hard work, and a
[3:59] Speaker 1: lot of women and men think that doing that road
[4:03] Speaker 1: is the easy way. But that and I know from
[4:07] Speaker 1: my experience and my knowledge, that's deperamental for your metabolism,
[4:10] Speaker 1: depremental for aging, depermental for your you know, or your health,
[4:16] Speaker 1: for your brain health, mental for yeah, for brain health,
[4:20] Speaker 1: for you know, your joints, inflammation, your hormones, especially for
[4:25] Speaker 1: women as they get older, that ozebic road is going
[4:30] Speaker 1: to have an effect on your metabolism and your hormone
[4:33] Speaker 1: profile when you get older. So the less muscle mass
[4:37] Speaker 1: you have, the lower your metabolism rate goes down, your
[4:41] Speaker 1: brain function and your mental health goes down, your your
[4:45] Speaker 1: insulin sensitivity goes down. So muscle is the is a
[4:51] Speaker 1: sponge for corbo hydrates. So when when you have less muscle,
[4:57] Speaker 1: you won't be able to metabolize cover hydrates or food
[5:01] Speaker 1: more efficiently. Yeah.
[5:02] Speaker 2: So if you sit around eating, eating, eating, eating, and
[5:05] Speaker 2: you're not having enough muscle mass, then you're going to
[5:08] Speaker 2: put weight on in the round places.
[5:10] Speaker 1: So the road to go into those zenpic road, which
[5:13] Speaker 1: a lot of people are doing, is they lose. They're
[5:16] Speaker 1: losing the weight, they're losing, they're losing bit of fat.
[5:18] Speaker 1: They're going to lose muscle as well because they're not
[5:20] Speaker 1: training as well because they think that they can do
[5:23] Speaker 1: a little bit of weight training and they have a
[5:25] Speaker 1: bit of a gas bag at the gym and then
[5:27] Speaker 1: they do a little bit of weights and then they
[5:29] Speaker 1: lose the weight, and then when they're going to put
[5:31] Speaker 1: the weight back on, they put fat. Fat comes first
[5:34] Speaker 1: before muscle, Is that right? Yes, Muscle you have to
[5:38] Speaker 1: earn it, where fat you put on quite easily stores
[5:42] Speaker 1: the energy because it's easier to store fat. Then muscle
[5:45] Speaker 1: you have to make muscle.
[5:47] Speaker 2: So let's just talk about making muscle, and you're going
[5:50] Speaker 2: amazing muscularity. When did you decide you're going to start
[5:53] Speaker 2: to put on muscle?
[5:55] Speaker 1: I always wait trained, but to put on muscle. In
[5:59] Speaker 1: my thirty five retired from playing high level netborle and
[6:03] Speaker 1: I wanted a challenge and I start. I always wait trained,
[6:07] Speaker 1: you know, in the gym, training all the time. And
[6:11] Speaker 1: then I had some photographs taken by my a friend
[6:15] Speaker 1: of mine, and a model agency in America found those
[6:19] Speaker 1: photos and I was I wasn't as muscular as I
[6:22] Speaker 1: was now. And he contacted me and it was an
[6:26] Speaker 1: elite model agent and they wanted an athlete, an unknown
[6:30] Speaker 1: athlete for Puma ads. And this was in my thirties,
[6:34] Speaker 1: and he suggested I needed to put more muscle mass
[6:38] Speaker 1: for this shoot because they wanted an athletletic looking girl
[6:42] Speaker 1: that looked like they had muscularity while they were running
[6:46] Speaker 1: in a motion shot. So okay, oh my god, Okay,
[6:50] Speaker 1: I'm this is a challenge, this is something new. I thought,
[6:53] Speaker 1: all right, I'm finished playing netball, so okay. I hired
[6:57] Speaker 1: a coach, I hired a nutritionist. So I invested eight
[7:02] Speaker 1: months of my time training for the shoot. So I
[7:05] Speaker 1: had to send photos each week to the agency and
[7:09] Speaker 1: it says, no, we need more, we need more on
[7:11] Speaker 1: the arms. And I'm like doing this heavy heavy arm
[7:14] Speaker 1: workouts like two three times a week to build up
[7:17] Speaker 1: my arms and the other physique. The legs were fine,
[7:21] Speaker 1: I had the abdominals that's from years and years of
[7:24] Speaker 1: training as an athlete. You have really strong core. And
[7:29] Speaker 1: eight months and there were other models that were going
[7:32] Speaker 1: for this, and he sends me a picture of this
[7:34] Speaker 1: girl in America and he goes, can you get like this?
[7:37] Speaker 1: And I'm like, hell no, like this takes years, years,
[7:41] Speaker 1: years of training. So I didn't end up getting that
[7:45] Speaker 1: gig and that job. So everyone said, oh, you're in
[7:49] Speaker 1: such good shape, you should do a bodybuilding show, like
[7:52] Speaker 1: you look amazing. You should Okay, No, no, no, because
[7:55] Speaker 1: I'm quite shy and quite you know, introverted a little bit,
[7:58] Speaker 1: and I find that daunting to go on stage and
[8:02] Speaker 1: you know, tan with a bikini and all that stuff.
[8:05] Speaker 1: So I said, all right, I'll do it. I did
[8:08] Speaker 1: a two week crash course with a coach for posing,
[8:12] Speaker 1: got on stage and I won my first bodybuilding show
[8:15] Speaker 1: off the like on a yeah. And after that I
[8:20] Speaker 1: did another show. I did the Nationals and I won that.
[8:23] Speaker 1: So then from then on I got into okay, I
[8:28] Speaker 1: need to put more more size on, I need to
[8:30] Speaker 1: put more muscle mass for the bodybuilding show. So I
[8:35] Speaker 1: loved it. I loved how it made me feel, made
[8:36] Speaker 1: me strong, and and it like and that took me
[8:41] Speaker 1: to where I am now. So I was a graphic
[8:44] Speaker 1: designer before, and I did this as because I loved it.
[8:49] Speaker 1: So then I so I enjoyed it so much I
[8:53] Speaker 1: quit my job and invested in my you know, my education,
[8:58] Speaker 1: became a coach. I did nutrition course and then did
[9:04] Speaker 1: bodybuilding shows and got my pro card in IFBB and
[9:08] Speaker 1: competed overseas as well. And I'm retired now. But I
[9:14] Speaker 1: wouldn't go down that road now. But that's where I
[9:18] Speaker 1: am now.
[9:19] Speaker 2: Why did you love it though? I mean, what is
[9:21] Speaker 2: it about building muscle that you loved? I mean, do
[9:24] Speaker 2: we do the bodybuilding for ego? Or is it because
[9:27] Speaker 2: most of us don't understand that?
[9:29] Speaker 1: What is it? I think a lot of people have
[9:31] Speaker 1: a different perspective of bodybuilding and they have a different
[9:34] Speaker 1: road of But I think everyone has a journey. It's
[9:37] Speaker 1: like anything in sport. Everyone has a journey in wherever
[9:39] Speaker 1: they go. But my journey was I'm competitive. I didn't
[9:44] Speaker 1: do it for you want to win. I want to win.
[9:46] Speaker 1: I went there. I put everything in to like it
[9:50] Speaker 1: wasn't for the aesthetic side of it comes with it.
[9:53] Speaker 1: It's a byprodze. Yeah, So I didn't look at it
[9:56] Speaker 1: that way. I thought about PBS trying to get my
[9:59] Speaker 1: best in my squad, my deadlift, you know, my bench
[10:02] Speaker 1: in your training, in my training, my chin up, see
[10:04] Speaker 1: if I can lift heavier the next week. So for me,
[10:08] Speaker 1: I use that as fuel to trying to be like
[10:12] Speaker 1: the best version of myself strength wise. And it was
[10:15] Speaker 1: not about the body so much. It was about the
[10:18] Speaker 1: performance rather than the asthetic or ego. I don't think
[10:22] Speaker 1: I have an ego. I like to help people, so
[10:25] Speaker 1: I feel like people watch me when I train, they
[10:28] Speaker 1: get inspired by that. So even me for me, and
[10:30] Speaker 1: I feel like leaving the gym because I think, oh
[10:32] Speaker 1: my god, I'm never gonna I'm never gonna look like that.
[10:34] Speaker 2: I'll never be able to live as embarrassing. I'll never
[10:36] Speaker 2: be able to lift the ways of Marie can lift.
[10:38] Speaker 2: That's well, what about now though? Compared to them? Now,
[10:42] Speaker 2: do you actually got in your mind you know what?
[10:45] Speaker 2: I want to live for a long time. This is
[10:47] Speaker 2: Maria talking.
[10:48] Speaker 1: I want to live for a long time, and I
[10:49] Speaker 1: know that good muscle mass, and I'm going to talk
[10:52] Speaker 1: to you a little bit about what does that mean
[10:54] Speaker 1: good muscle mass? Does Maria know that that's important for her.
[10:58] Speaker 1: That's called longevity. Yes, is that your is longevity. It's
[11:04] Speaker 1: a protection. It's the first protection mechanism of your body.
[11:08] Speaker 1: So for instance, if you don't have muscle mass and
[11:11] Speaker 1: you get sick, your recovery rate will be far less
[11:15] Speaker 1: than if you have muscle mass, because the muscle. It's
[11:17] Speaker 1: funny as Funnis you say that only Tom, but as
[11:19] Speaker 1: finn as you're that because I know guys who have
[11:22] Speaker 1: had accidents and cars and stuff like that with brain
[11:26] Speaker 1: and they've had to have operations like emergency operations, and
[11:31] Speaker 1: some of them who have done survived it. The doctors
[11:34] Speaker 1: have said to.
[11:35] Speaker 2: Them, if you weren't as a fit and then fitness,
[11:39] Speaker 2: they mean just not necessarily built like you be well built,
[11:43] Speaker 2: that you wouldn't have survived it as well, nor would
[11:46] Speaker 2: you have recovered as well. That's that's an interesting thing
[11:48] Speaker 2: that you just say.
[11:49] Speaker 1: Yes, it's the first mechanism of defense. Your muscle. So
[11:53] Speaker 1: muscle is the first defence.
[11:55] Speaker 2: Is a point at which you can have. There's you
[11:57] Speaker 2: can not have too much, but you got more than
[12:00] Speaker 2: you need. I mean, how do you work out how
[12:02] Speaker 2: much muscle mass I need? Let's say, for a woman.
[12:05] Speaker 1: Yeah, you would believe I'm like seventy six seventy seven kilos,
[12:09] Speaker 1: So for a average woman, I would say you would
[12:12] Speaker 1: want to have about like probably about fifteen to twenty
[12:16] Speaker 1: percent more muscle mass on your frame most women.
[12:20] Speaker 2: Yeah, so most women are laid between fifty five and
[12:23] Speaker 2: sixty five.
[12:23] Speaker 1: Would it be right? Yeah? So would you, because do
[12:26] Speaker 1: you go to the extent of, for example, getting a
[12:28] Speaker 1: Dexa scan as to see which a muscle ratio is
[12:32] Speaker 1: my I'm the above, way above average for low fat percentage,
[12:37] Speaker 1: low fat percentage. Yeah, so what how often would you
[12:40] Speaker 1: get a Dexis scan? Would you recommend it for women?
[12:43] Speaker 1: I reckon get a dexa scan is definitely something to
[12:46] Speaker 1: do to get once a year to know your your
[12:49] Speaker 1: bone density, for instance, your visceral fat and your subcontaneous fat,
[12:56] Speaker 1: and your muscle mass as well. So I've had clients
[12:59] Speaker 1: of mine that's been trained with me, They've had their
[13:02] Speaker 1: decks are scanned prior to training with me, and after
[13:05] Speaker 1: they've trained with six months and six months to a year,
[13:08] Speaker 1: and they come back with like ten percent more five
[13:13] Speaker 1: to ten percent more muscle mass than when they first
[13:15] Speaker 1: started with me.
[13:16] Speaker 2: So would you say those With those people, it's more
[13:18] Speaker 2: about building more muscle, and maybe more muscle is a
[13:22] Speaker 2: percentage of their total or is it about getting rid
[13:25] Speaker 2: of the fat?
[13:26] Speaker 1: I mean, well, the more muscle mass you have, the
[13:28] Speaker 1: more your metabolic rate will burn fat. So I don't
[13:31] Speaker 1: look at it that way. I do want that, but
[13:35] Speaker 1: that's in your nutrition. And the more muscle mass you
[13:39] Speaker 1: have at your resting rate, when you're resting, you burn
[13:42] Speaker 1: more fat than when you go for say one hour
[13:46] Speaker 1: steady state cardio run. You only burn the calories that
[13:51] Speaker 1: you consume only on that run, and that's it. When
[13:56] Speaker 1: you stop running, that's it. You don't burn any thing.
[14:00] Speaker 1: But when your weight training, after you do a training session,
[14:04] Speaker 1: your resting metal body grate is up to forty eight hours.
[14:08] Speaker 1: That's this. So the day that you rest and you
[14:11] Speaker 1: go off and you eat more food or whatever, your
[14:14] Speaker 1: resting metal body grap will burn that so it sort
[14:17] Speaker 1: of lasts longer, last longer. Yeah.
[14:18] Speaker 2: So okay, let's talk about women in particular. So what
[14:22] Speaker 2: are the hormonal things that are different in women? Say
[14:25] Speaker 2: I don't post forty five, whatever the case will be,
[14:28] Speaker 2: what happens.
[14:29] Speaker 1: What happens with women after the age of thirty. We
[14:32] Speaker 1: lose ten percent of muscle mass every ten years. So
[14:38] Speaker 1: then what affects there is your muscle mass, your insulin resistance,
[14:43] Speaker 1: your thyroid function, your hormones decline, and inflammation starts creeping
[14:52] Speaker 1: in your or those factors come into play when you
[14:57] Speaker 1: heat a certain age. That's important for weight training to
[15:03] Speaker 1: include strength training, not just for instance, going to the
[15:07] Speaker 1: gym and doing twelve reps, going strength track five to
[15:10] Speaker 1: five to six reps heavy.
[15:12] Speaker 2: Well, can I talk about that, because that's what I'd
[15:14] Speaker 2: like to get to the bottom of that part. You
[15:16] Speaker 2: probably see it all the time in the gym, men
[15:17] Speaker 2: and women going there and they do their one hour
[15:20] Speaker 2: fifty minutes sets and don't break much of a sweat.
[15:24] Speaker 2: Probably do the same thing every week, for every month,
[15:27] Speaker 2: and maybe even for years, and at the end of
[15:29] Speaker 2: the five years, are still benching the same, still pulling
[15:34] Speaker 2: down the same, still doing the same deadlifts, et cetera.
[15:37] Speaker 2: How do you build your programs for your women who
[15:39] Speaker 2: are over say, are in the forties plus, and how
[15:42] Speaker 2: do you get their improvement?
[15:44] Speaker 1: So what I do with women over thirty forty and
[15:50] Speaker 1: even in their twenties in the early twenties and thirties,
[15:54] Speaker 1: you can go to failure so you can train. I
[15:57] Speaker 1: periodize their training to progress every week, so they have
[16:00] Speaker 1: to increase their their their weights in the heavy the
[16:05] Speaker 1: compound moves each week by like you know, five, five
[16:09] Speaker 1: ten kilos. Explain a compound movement. Compound movement is using
[16:13] Speaker 1: more than one body part per exercise. It's not isolation work.
[16:17] Speaker 1: So compound movement is a chin up, a bench, a
[16:21] Speaker 1: dead lift, and a squat. They're the fundamental movements and
[16:25] Speaker 1: a dip. So those five movements use more than one bench,
[16:31] Speaker 1: use more than one because I thought were you're using
[16:33] Speaker 1: your arms still, your arms are using your shoulders and
[16:36] Speaker 1: using your triceps as well. You're using your arms, yeah,
[16:40] Speaker 1: and you're using your core and your stabilizers. You've got
[16:43] Speaker 1: to keep your core tight. When you're doing a bench
[16:45] Speaker 1: you're using your leg drive when you push as well.
[16:48] Speaker 1: So if you bench correctly, you're using your whole body.
[16:51] Speaker 2: So it's about doing it properly as opposed to the
[16:54] Speaker 2: bench press.
[16:55] Speaker 1: I'm going to have to think about it. Yes, when
[16:57] Speaker 1: I see you next time, I have to correct you.
[17:00] Speaker 1: You will. And that's interesting. So we're talking about compound
[17:06] Speaker 1: and exercises. And you just said, then with your clients,
[17:09] Speaker 1: it probably doesn't matter what age are, but your clients
[17:11] Speaker 1: you're trying to get them to increase. You said, first off,
[17:14] Speaker 1: ISAI go to failure? What does that mean? Well, failure
[17:16] Speaker 1: is to the last rep is to that you can't
[17:20] Speaker 1: do any more like per set, the last one on
[17:23] Speaker 1: each set though, on each well, the last two sets. Okay,
[17:27] Speaker 1: let's break it down. Let's go. Let's go. If you're doing,
[17:30] Speaker 1: say for Insta've got a program and you've got four
[17:33] Speaker 1: sets of five reps. So the first two is pretty
[17:37] Speaker 1: much like a working set. You're working towards the last
[17:40] Speaker 1: two sets. So you do the first set five reps
[17:45] Speaker 1: and that seems really good.
[17:46] Speaker 2: Okay, all right, So now at the end of the
[17:47] Speaker 2: fifth set, the fifth rep, I do I think to myself,
[17:51] Speaker 2: I could do four more.
[17:53] Speaker 1: When I'm with a client, I say, how do you
[17:55] Speaker 1: film marked? Do you feel like you can go a
[17:57] Speaker 1: bit more? Yeah? Morell I feel like, you know, I
[18:00] Speaker 1: can add a little bit more, all right, bit heavier,
[18:02] Speaker 1: bit heavier, right, So I'll put five killers at five
[18:05] Speaker 1: killers in it for the second set. For the second set,
[18:07] Speaker 1: So that seems good. You're starting a five yep, and
[18:11] Speaker 1: then you feel like you can push more. So then
[18:14] Speaker 1: I'll say, okay, the third set, we'll keep it at
[18:17] Speaker 1: this weight, let's push it. You're starting to fatigue now,
[18:21] Speaker 1: the muscles are warmed up and you're benching and you're
[18:24] Speaker 1: and you're you're really firing up, so all your muscles
[18:26] Speaker 1: are really you know, activated. So these are the sets
[18:30] Speaker 1: that's going to be really like crucial. So you do
[18:33] Speaker 1: those sets. Then the second last set you're starting the
[18:37] Speaker 1: last two reps of the fourth set, you're getting into
[18:41] Speaker 1: almost failure. So that's like, is that is that a
[18:44] Speaker 1: rep number five? Yes? A rep of five? So the
[18:46] Speaker 1: fifth set you're like pushing and it's like you need
[18:49] Speaker 1: a spot or you can't do it anymore, and then
[18:52] Speaker 1: you know you rack it or whatever. And then the
[18:55] Speaker 1: last set should be doing five sets five sets, No two,
[18:59] Speaker 1: three sets of twelve. We're doing five sets of five,
[19:02] Speaker 1: which is a strength strength hypertrophy type.
[19:05] Speaker 2: Of hype being something that means builds weight and builds
[19:09] Speaker 2: us makes you mustle get bigger. Yes, okay, so okay,
[19:12] Speaker 2: so that just so I can understand this, So we're
[19:14] Speaker 2: talking about on all those compound exercises you just mentioned. Look,
[19:19] Speaker 2: we're doing five sets of five. You start off the
[19:25] Speaker 2: first and you're working to failure. Failure means in your
[19:28] Speaker 2: last perhaps in your last set and your last two
[19:31] Speaker 2: sets of the five.
[19:32] Speaker 1: The first couple of sets probably will like warm ups
[19:35] Speaker 1: and other pretty much. And also for technique, yes, and addressing.
[19:40] Speaker 1: You know what you need to warm up if you've
[19:42] Speaker 1: got an injury that needs to warm up, but prior
[19:45] Speaker 1: to the heavier sets. So it's important to feel your
[19:48] Speaker 1: body when you're doing the first two sets of the
[19:52] Speaker 1: rep range. So you can feel your body if it's
[19:56] Speaker 1: if you can push it, if your nervous system, if
[19:59] Speaker 1: you had sleep, or all those factors, how you feel
[20:02] Speaker 1: if you eat and properly beforehand as well, so you
[20:05] Speaker 1: can perform efficiently in your workout as well. So that
[20:10] Speaker 1: all has an effect on your.
[20:12] Speaker 2: Train is just sort of filling yourself out. Yeah, you
[20:14] Speaker 2: sort of learn how to do I feel today. So and
[20:16] Speaker 2: then and what you're doing is you load up. You
[20:19] Speaker 2: the trainer or you know, or or the persons doing
[20:23] Speaker 2: the exos can do it themselves.
[20:24] Speaker 1: I guess two.
[20:24] Speaker 2: But they load after the second set and they know
[20:27] Speaker 2: that a little bit more and they can load it up.
[20:28] Speaker 2: That's week one. How many weeks do you do that
[20:32] Speaker 2: for before you start to change the weight?
[20:33] Speaker 1: I think a basic one that like a five by five,
[20:36] Speaker 1: You want to do three to four weeks maximum, So
[20:38] Speaker 1: you do three to four weeks with those weights, with
[20:41] Speaker 1: those weights, and increase to that too as much as
[20:44] Speaker 1: you can after the four weeks. So if you do
[20:46] Speaker 1: you started with a bench and you started with one
[20:48] Speaker 1: hundred kilos and you maxed out as you sample it
[20:53] Speaker 1: easy to or like say eighty kilos, and then after
[20:57] Speaker 1: the four weeks you want to hit to one hundred it.
[21:01] Speaker 1: So then the next program would be Okay, you've done
[21:04] Speaker 1: this this four week program and you've gone up to
[21:08] Speaker 1: one hundred. Okay, let's change the program and let's do
[21:11] Speaker 1: four sets of seven reps. But you've got to use
[21:14] Speaker 1: that same weight that you did for the five reps. Right,
[21:17] Speaker 1: that's how you're going to crease strength, and that's how
[21:19] Speaker 1: you're going to crease muscle mans. What was important to
[21:21] Speaker 1: keep changing this stuff up. Your body gets used to it,
[21:24] Speaker 1: and it gets used to the same movements. You get stagnant,
[21:28] Speaker 1: the muscle gets it remembers, so I've done this before.
[21:34] Speaker 1: I'm not going to challenge It's about challenging your body.
[21:37] Speaker 1: It's pushing it to the to how pushing it so
[21:41] Speaker 1: you can get the gains, get the muscle mass.
[21:44] Speaker 2: So muscles are sort of smart, Yeah, efficient, Yes, they
[21:48] Speaker 2: sort of say, well, you know, like I know this
[21:51] Speaker 2: deal is, We've been doing this for four weeks.
[21:55] Speaker 1: Therefore I'm not going to I can do it. I'm
[21:57] Speaker 1: not going to sort of tear down so that i've
[22:00] Speaker 1: you have I have to repair up. Yes, because just
[22:02] Speaker 1: due to efficiency, I think was what you're saying. So,
[22:06] Speaker 1: so as a general rule, like every four or so
[22:08] Speaker 1: weeks you should be changing it up one hundred percent.
[22:11] Speaker 1: You should be So we should we increase rate or
[22:13] Speaker 1: should we just increase the number of reps? Increase the
[22:15] Speaker 1: number of reps. It depends on your goals. It's like
[22:18] Speaker 1: it's weight training is huge. It's a big in terms
[22:24] Speaker 1: of goals. In terms of gods. You can go all
[22:27] Speaker 1: sorts of ways. If you're you know, an athlete or
[22:30] Speaker 1: a rugby player, you want to go that strength strength,
[22:33] Speaker 1: But if you're looking more at ascetic small body building,
[22:37] Speaker 1: or if you want to look a certain physique you've got
[22:39] Speaker 1: to train a different way. Your rep ranges change.
[22:42] Speaker 2: So let's say I just want to be like you longevity,
[22:48] Speaker 2: And I guess what I'm looking for.
[22:51] Speaker 1: If I'm trying to have longevity, I'm looking for enough
[22:54] Speaker 1: muscle mass to keep my metabolism right, but also enough
[22:58] Speaker 1: muscle mass and strength that if I don't fall out
[23:01] Speaker 1: a bravey hip or I can pick up my grain kids.
[23:04] Speaker 1: For you, for instance, in in your in your in
[23:08] Speaker 1: your area, in what you want to achieve, I wouldn't
[23:12] Speaker 1: go so much to failure. I would go to exertion
[23:16] Speaker 1: to the point where it's not to failure because your
[23:20] Speaker 1: joints won't be able to so could cause an injury,
[23:22] Speaker 1: could cause an injury. So trying to say it because
[23:25] Speaker 1: I'm old marine, Yeah, well it's okay. It is the truth.
[23:29] Speaker 1: So it doesn't matter. No, I'm not saying like you
[23:32] Speaker 1: look amazing for your age, like oh.
[23:35] Speaker 2: Thank you, but no, no, but that's an important but
[23:38] Speaker 2: that's ruin yourself.
[23:40] Speaker 1: No, you don't want to. You don't want to. Like
[23:44] Speaker 1: a lot of power, see a lot of people doing
[23:46] Speaker 1: stuff that they're not capable of doing, for instance, So
[23:49] Speaker 1: this is what I'm talking about. You can go to
[23:52] Speaker 1: the point of almost failure, but be smart about it,
[23:56] Speaker 1: Like I don't think that, Like you're going in there
[23:59] Speaker 1: and you can do it. Like if you know, be humble,
[24:03] Speaker 1: Maybe go to a trainer that has the expertise to
[24:07] Speaker 1: help you get that extra rap or something that's or
[24:12] Speaker 1: get a training partner and train with someone that can
[24:15] Speaker 1: help you help you, and you can motivate each other.
[24:18] Speaker 1: Like you know, I've got two girls that I've been
[24:20] Speaker 1: training for ten years and they're lovely. They're middle aged
[24:23] Speaker 1: women and they look amazing, and they train together and
[24:27] Speaker 1: they push each other so and I push them to
[24:31] Speaker 1: almost failure with me because I wouldn't be able to
[24:34] Speaker 1: do that on their own. Yeah, well, as you know,
[24:36] Speaker 1: I try my own. And that's an issue.
[24:38] Speaker 2: I mean, like in terms of being careful, you've got
[24:40] Speaker 2: to be a bit little careful, a little bit sensible
[24:42] Speaker 2: about these things.
[24:43] Speaker 1: So let's just say we.
[24:46] Speaker 2: Let's just look at body parts or parts of muscle
[24:49] Speaker 2: sections or whatever you call it, so and look at
[24:53] Speaker 2: the cadence a number of times you train in a
[24:56] Speaker 2: week for let's just talk a weight work and.
[24:59] Speaker 1: Let's talk women.
[25:03] Speaker 2: Do you sort of say, well on Mondays, I'm going
[25:06] Speaker 2: to do chest on Tuesday, I'm going to come back
[25:08] Speaker 2: and do back, and Wednesday are going to come and
[25:10] Speaker 2: do arms and shoulders, and Thursday are going to do
[25:12] Speaker 2: legs and then start the process all over.
[25:15] Speaker 1: How does this work? What's what's what's the Maria? The
[25:21] Speaker 1: reason why you do that? Because you need your body
[25:23] Speaker 1: to recover from those body parts that you train, So
[25:26] Speaker 1: you can't train if you train them correctly, if you
[25:29] Speaker 1: train them to the point where like they need recovery,
[25:33] Speaker 1: they need especially legs, and I know women train them
[25:38] Speaker 1: a lot. Some women only train leads. Yes, they only train,
[25:41] Speaker 1: but women have more like endurance in their muscle mass
[25:48] Speaker 1: rather than men. So right, yes, so we we have
[25:52] Speaker 1: a high threshold so we can train more often and
[25:56] Speaker 1: longer than men. But in saying that, there is still
[26:02] Speaker 1: a factor that we do overtrain. A lot of women
[26:05] Speaker 1: to overtrain their lower body body part. But if you
[26:08] Speaker 1: train them correctly, you need at least two three days
[26:11] Speaker 1: to recover from that workout if you do that correctly.
[26:14] Speaker 2: But does that mean let's say train legs on Monday,
[26:17] Speaker 2: which a lot of guys and girls do at the gym.
[26:19] Speaker 2: We go to a lot of they train leaser Monday,
[26:24] Speaker 2: I don't really I really shouldn't try attempt to train
[26:26] Speaker 2: legs again until three or four.
[26:28] Speaker 1: Days down the drug.
[26:29] Speaker 2: Yes, correct, Maybe you could explain the effect on the
[26:32] Speaker 2: nervous system because which I find quite fascinating. But like
[26:34] Speaker 2: our nervous system gets affected.
[26:36] Speaker 1: Yeah, your nervous system, you won't be able to recover
[26:39] Speaker 1: to grow muscle. So the body needs to You need nutrition.
[26:44] Speaker 1: So after you train, you need to get some protein
[26:47] Speaker 1: in to help them the body recover. So if you
[26:51] Speaker 1: hit your body part again the next days, if you
[26:55] Speaker 1: do legs again the next day, your body hasn't recovered
[26:58] Speaker 1: from that session before, so it hasn't got enough fuel.
[27:01] Speaker 1: It hasn't got enough you know amina profile to help
[27:05] Speaker 1: the recovery process of building building muscle. So you're actually
[27:10] Speaker 1: going reverse. You're actually being catabolic. You're actually breaking down
[27:14] Speaker 1: muscle and you're not putting on muscle. You're actually doing
[27:19] Speaker 1: the reverse. So that's why your body needs rest when
[27:23] Speaker 1: you train a body part. So that's why you break
[27:25] Speaker 1: it down into different body parts per day. So you
[27:28] Speaker 1: do legs one day Monday, you do legs, that's your program.
[27:31] Speaker 1: The next day I will do upper body and do back,
[27:34] Speaker 1: back and triceeps.
[27:36] Speaker 2: So you do you do two sets of things. On
[27:39] Speaker 2: the next day you do back and yeah trip.
[27:41] Speaker 1: Yeah. Triceps is a smaller body part that can you
[27:44] Speaker 1: can break it down that way for women, I like
[27:48] Speaker 1: to do two body parts for upper body and with legs,
[27:54] Speaker 1: I break it down to quad, quadriceps. More quad focused
[27:59] Speaker 1: on one leg workout and then glue and hamstring dominant
[28:04] Speaker 1: for another leg workouts. So then the quad workout recovers
[28:09] Speaker 1: fully from that session.
[28:12] Speaker 2: So you wouldn't do a whole leg workout on Monday.
[28:14] Speaker 2: So maybe I'm getting this wrong. I'll do everything legs,
[28:18] Speaker 2: so I'll do quads, glues, calves.
[28:22] Speaker 1: I think what you're saying is that's probably too much.
[28:26] Speaker 1: It depends on how intense you're going with the workout.
[28:29] Speaker 1: So calves you can hit nearly every day. That's a
[28:33] Speaker 1: that's a muscle that you can hit every day. Quads
[28:36] Speaker 1: I wouldn't hit it no more than two times a
[28:39] Speaker 1: week a week. Glues you can hit three times, three times.
[28:43] Speaker 1: Hamstrings you can hit three times a week. Yeah, but
[28:46] Speaker 1: quads need more recovery. Then. With my experience, I find
[28:51] Speaker 1: with even with my clients and myself, I need more
[28:54] Speaker 1: recovery time when I When I do like big heavy
[28:58] Speaker 1: compound like squads that hit target the glutes and the quads,
[29:02] Speaker 1: the glutes recover really well. It's more the quads.
[29:05] Speaker 2: And could you just just on glutes And I know
[29:08] Speaker 2: a lot of women are very focused on glutes, I mean,
[29:13] Speaker 2: and like your glutes bloody amazing, like it's it's you
[29:17] Speaker 2: should get arrested.
[29:18] Speaker 1: That look so good. I'm gonna blush now. Nah.
[29:22] Speaker 2: But as a muscle I'm talking about I'm not trying
[29:25] Speaker 2: to be irreverent or whatever, but I'm just talk about
[29:28] Speaker 2: as muscle. And what is the exercise that you find
[29:34] Speaker 2: fires your glutes up the most is squats?
[29:38] Speaker 1: Squats and deadlifts and leg press and lunges. Those movements
[29:45] Speaker 1: are probably hip thrust. Yeah, I mean that's because I've
[29:49] Speaker 1: seen a lot of girls in the hit thrust. Well,
[29:51] Speaker 1: what's the deal it does? It hits the glutes, It's
[29:55] Speaker 1: hits a glute medius more than the whole overall glute.
[29:59] Speaker 1: The with the squat, it's hit in the lower glute,
[30:02] Speaker 1: it's hit in the quads. It's a more functional movement.
[30:06] Speaker 1: You need the stretch element in the glute. So when
[30:11] Speaker 1: you squat, you stretching full range, full range, full range
[30:15] Speaker 1: of motion right down, so you're getting that stretch in
[30:19] Speaker 1: the glute and the hamstrings that you need. That stretch.
[30:22] Speaker 1: You're actually stretching the fascia of the muscle to get
[30:25] Speaker 1: that adaptation of growth. So that's when you get really sore.
[30:29] Speaker 1: It's because you really work that muscle. Where hip thrusts,
[30:33] Speaker 1: it does target the glupe, but it targets the top
[30:36] Speaker 1: of the glute. So that's why a lot of girls
[30:39] Speaker 1: are into the hip thrust because they want to build
[30:41] Speaker 1: that more round roundness of the glute because there's different
[30:47] Speaker 1: muscles in the glutes.
[30:49] Speaker 2: That's more more aesthetics, more aesthetics, yeah, as opposed to functionality.
[30:53] Speaker 1: Yeah, so the hip thrust is not much of a
[30:55] Speaker 1: functionality movement. It's more for asthetics. So I don't because
[31:00] Speaker 1: I see a lot of the rest is like Nick
[31:02] Speaker 1: member Nick used to train this. Yes he does a
[31:05] Speaker 1: lot of that hip thrust because of the jujitsu. Yes, yes,
[31:11] Speaker 1: but that's a good exercise to do after I use
[31:14] Speaker 1: that as a secondary movement rather than a first one
[31:18] Speaker 1: primary movement of an exercise. So I would probably start
[31:23] Speaker 1: with a squat or a hack squat, or you know
[31:27] Speaker 1: some form of a squat, front squat or a pendulant squat.
[31:31] Speaker 1: There's machines the Smith machine squat, So any form of
[31:34] Speaker 1: squat for the first movement, and you can hit like
[31:38] Speaker 1: a glute glute dominant exercises a second exercise or third
[31:44] Speaker 1: exercise like the hip thrust and walking lunges and leg
[31:48] Speaker 1: press and stuff, single leg press, you know, two leg press,
[31:54] Speaker 1: the lunges, hamstring curls and all those step ups. For instance,
[31:59] Speaker 1: a very good two full blutes.
[32:02] Speaker 2: Squats can be a bit tricky as you get older, too,
[32:04] Speaker 2: because you've got a weight on your shoulders that are
[32:06] Speaker 2: sort of on your sort of on your neck, and
[32:09] Speaker 2: then you're thinking about your back, and if you've got
[32:12] Speaker 2: a weakness in your body somewhere, Scott will find you
[32:15] Speaker 2: out exactly. So if I, if I'm a woman, I'm
[32:18] Speaker 2: you know, maybe never really done this before, what would
[32:22] Speaker 2: I apart from ring out, Maria, I mean, what would
[32:25] Speaker 2: I do.
[32:25] Speaker 1: In terms of is there an alternative to a squat?
[32:28] Speaker 1: It could do like a like a dumbbell summer stifle
[32:32] Speaker 1: squat where you have the weights in between your legs
[32:35] Speaker 1: and you squat down from the legs, so you're not
[32:37] Speaker 1: putting pressure on your on your back, so if you're
[32:40] Speaker 1: not compressing your spine in that area in that sense,
[32:44] Speaker 1: So a lot of the older women I do a
[32:47] Speaker 1: lot of like the summer stiff squats where the weight
[32:50] Speaker 1: is between the legs and your legs are quite wide,
[32:53] Speaker 1: quite a little bit wider, so it gets the abductors
[32:55] Speaker 1: as well, right, so you get an overall quad abduction
[32:59] Speaker 1: glue as well and hamstrings so you hit the hole.
[33:04] Speaker 1: So Marie like, if if you how does it work?
[33:07] Speaker 1: Then like it's okay for you because you know you
[33:10] Speaker 1: live in the gym to some extent because that's that's
[33:12] Speaker 1: your place of work and you can work training them
[33:15] Speaker 1: all the time. What are some of the other women
[33:17] Speaker 1: who you train? How do they fit everything in? Like,
[33:22] Speaker 1: like what's their canes?
[33:24] Speaker 2: Like they go to gym every second day, or they
[33:27] Speaker 2: go to the gym every day and they don't go
[33:28] Speaker 2: on weekends, or they and they excise different body pass
[33:31] Speaker 2: on different days. I mean, how do let's call a
[33:34] Speaker 2: normal person, okay, not Marie Adro like, So what I.
[33:38] Speaker 1: Recommend is getting resistant bands and using resistant bands and
[33:43] Speaker 1: I find them really good for women because they're very
[33:48] Speaker 1: they're there, you could take them anywhere. You can put
[33:51] Speaker 1: them in if you're traveling, you can put them in
[33:53] Speaker 1: your bag. You can. So I tell them to do
[33:57] Speaker 1: squats with bands and doing with resistant bands. You can
[34:01] Speaker 1: get different type of resistance bands. You can do overhead
[34:04] Speaker 1: pressing with bands. You can do squats with bands. You
[34:07] Speaker 1: can tie it around your waist and do it with bands.
[34:12] Speaker 1: I get them to do them at home if they're
[34:14] Speaker 1: they're time poor, or get some dumbbells and do some
[34:20] Speaker 1: weight training at home. Break down the body parts, like
[34:23] Speaker 1: do lower body at home one day and then do
[34:27] Speaker 1: upper body the next day. Have a rest day on
[34:30] Speaker 1: the Wednesday and do a slow, steady state walk, rest, recover,
[34:35] Speaker 1: do some form of movement that can do as long
[34:39] Speaker 1: as long as their body is recovering. Then do it
[34:42] Speaker 1: again from you know, the Thursday. They had the Wednesday off,
[34:46] Speaker 1: and do another lower body work out on the Thursday
[34:51] Speaker 1: and upper body on a Friday. So that's four times
[34:54] Speaker 1: a week. You know, half an hour to forty five
[34:57] Speaker 1: minutes at home. I think it needs only half an hour.
[34:59] Speaker 1: Yeah you can, yeah, half an hour half if you've
[35:02] Speaker 1: really focused, and you've got no one talking to you,
[35:04] Speaker 1: and and you're focused on on on what you're doing
[35:08] Speaker 1: in that half an hour forty five minutes, Yeah, you
[35:10] Speaker 1: can get a good workout.
[35:11] Speaker 2: And Marie can aswer this question because there's lots of
[35:14] Speaker 2: different views on it. But let's say in the five
[35:18] Speaker 2: five sets I'm going to do on let's call it,
[35:22] Speaker 2: I'm doing dead lists five sets for five and how
[35:26] Speaker 2: much resting between each set.
[35:29] Speaker 1: It depends on your your output on your set. So
[35:36] Speaker 1: if you feel, you have to feel yourself. So I
[35:40] Speaker 1: would say when I tie my clients, it's usually one
[35:44] Speaker 1: to two minutes, one to two minutes a lot, Yeah,
[35:48] Speaker 1: but they're going to a level of almost failure. So
[35:55] Speaker 1: with the big compound movements, so I would say one
[35:58] Speaker 1: to two minutes. Right if they're doing a pp of
[36:00] Speaker 1: a one rm just one rep, yeah, that's three minutes
[36:04] Speaker 1: to four minute rest.
[36:05] Speaker 2: So you do so you lift your heaviest weight so
[36:08] Speaker 2: to speak, one rep on the deadlift, then you need
[36:11] Speaker 2: three to four minutes rest.
[36:13] Speaker 1: Well, your nervous system. Why would I do if I'm training,
[36:17] Speaker 1: why would I do just one Like? What's that for?
[36:19] Speaker 1: That's more for strength? Like some people like to find
[36:26] Speaker 1: out their their one RM in their squad or their
[36:30] Speaker 1: deadlift or their if you're doing a powerlifting comp or
[36:33] Speaker 1: something like that, then that's good or if you want
[36:36] Speaker 1: to know your your max max on that movement. I
[36:40] Speaker 1: don't recommend that for many people to do that because
[36:43] Speaker 1: that you can be injured. I would only do that
[36:47] Speaker 1: with people that I've been training with for a long
[36:48] Speaker 1: time and I know the capacity of what they can lift.
[36:52] Speaker 2: And probably just do that every now and then. Yeah,
[36:54] Speaker 2: not all, there's not a thing you do every week
[36:56] Speaker 2: for five weeks.
[36:57] Speaker 1: But that for me, for some of my clients do
[37:00] Speaker 1: one or two reps. That for me is an indication
[37:02] Speaker 1: how I can push them for the next program. So
[37:05] Speaker 1: then I can go, Okay, your one RM in your
[37:07] Speaker 1: squad is say one twenty. That means in the next program,
[37:10] Speaker 1: I'm going to program you so you can do three
[37:14] Speaker 1: to four reps, four or five reps FO one hundred
[37:16] Speaker 1: and ten kilos or one hundred and five kilos. So
[37:19] Speaker 1: that's that's that's and that's making you feel confident in
[37:24] Speaker 1: having having that having the confidence to do a heavier
[37:30] Speaker 1: load with a higher rep range to build muscle because
[37:33] Speaker 1: when you're doing one RMS. You're not building muscle, you're
[37:35] Speaker 1: building strength.
[37:36] Speaker 2: Right, no number, So the repetition is the thing that
[37:40] Speaker 2: builds a muscle. Yes, they're doing and five sets of five,
[37:43] Speaker 2: five sets of five. What if I dive three sets
[37:45] Speaker 2: of three sets.
[37:46] Speaker 1: Six ten to twelve, three sets of six to eight.
[37:49] Speaker 2: Yeah, So you've got to get sort of like fifty lifts. Yeah,
[37:52] Speaker 2: you're sort of like getting forty to forty forty.
[37:54] Speaker 1: Two thirty five to forty forty five.
[37:56] Speaker 2: Lifts and in your in your at the end of
[37:59] Speaker 2: all your sense. I was talking to you more recently
[38:04] Speaker 2: and you were telling me about using a band, walking
[38:10] Speaker 2: on an incline, on a walking machine or running machine,
[38:15] Speaker 2: the benefits of that, and I just want to talk
[38:18] Speaker 2: to you about that if you could just explain what
[38:20] Speaker 2: that's about. I mean, I've often seen you do it. Yeah,
[38:22] Speaker 2: walking on a fair incline.
[38:25] Speaker 1: You seem like you do it for.
[38:26] Speaker 2: Ages because when I come in, you're doing it. When
[38:29] Speaker 2: I go out, you're still doing it. And it's a
[38:32] Speaker 2: sort of a steady walking pace. What's that design for?
[38:35] Speaker 1: So it's very low impact. So when we get older
[38:40] Speaker 1: doing like a steady state, there's steady state. There's low
[38:46] Speaker 1: impact and then there's high intensity. So it's a low
[38:50] Speaker 1: impact form of cardio that doesn't affect my quartzol. It
[38:56] Speaker 1: doesn't affect my insolent resistance. But it's also beneficial because
[39:00] Speaker 1: the band itself around the body and around the machine.
[39:04] Speaker 1: It's around your waist, so around the race and I'm
[39:07] Speaker 1: going very slow, and it's almost like I'm doing a
[39:10] Speaker 1: resistant training workout while I'm doing cardio. So I'm squeezing
[39:13] Speaker 1: all my legs, my core. I'm keeping really tight and taught,
[39:20] Speaker 1: and I feel that it doesn't affect the nervous system
[39:27] Speaker 1: so much, and it also targets. It's almost like I'm
[39:30] Speaker 1: doing a resistance training workout rather than doing a cardio workout.
[39:35] Speaker 2: Is it more for but are you doing it because
[39:37] Speaker 2: for cardio benefits or are you're doing it for any
[39:39] Speaker 2: particular muscle group.
[39:40] Speaker 1: I'm doing it more for my legs. I'm doing it
[39:42] Speaker 1: for my core as well, because when you walk, you
[39:45] Speaker 1: engage in your core, and a lot of people get
[39:47] Speaker 1: lazy when they're walking on their treadmill and they're sloppy
[39:51] Speaker 1: and they slouch and they're holding on. This keeps me
[39:55] Speaker 1: nice and firm on the machine and it keeps me
[39:59] Speaker 1: like in engaging or my muscles, so it's engaging and
[40:03] Speaker 1: I'm walking for purpose, like so I'm really squeezing, like
[40:08] Speaker 1: I'm pushing down on my legs, and I feel my
[40:10] Speaker 1: legs really engaging when I'm walking, and the core is
[40:13] Speaker 1: always nice and tight as well.
[40:16] Speaker 2: What about plymetrics primetrics? You thinking about primetrics plymetrics, Yeah, yeah,
[40:21] Speaker 2: because I see a lot a lot about it these days,
[40:23] Speaker 2: and maybe you explain what plyometrics looks like. Mid just
[40:26] Speaker 2: highmetrics is high intensity. It's like hit style training, so
[40:31] Speaker 2: it's cardiovascular but also muscle and endurance. And it's good
[40:37] Speaker 2: to do plymetrics for the joints. And it's the fast
[40:41] Speaker 2: switch fibers that we use when we do pimetrics rather
[40:44] Speaker 2: than the slow twitch fibers. So when we get older,
[40:47] Speaker 2: our fast switched fibers decline.
[40:50] Speaker 1: So plan metrics. Yes, So jumping and sprinting and like
[40:55] Speaker 1: lunge jumps and stuff like that are so beneficial for
[41:00] Speaker 1: or keeping those fast switch fibers. So when you're running
[41:03] Speaker 1: to the bus or when you're doing all those things,
[41:08] Speaker 1: when you're grabbing things from the shelf, that's all fast
[41:10] Speaker 1: switch fibers, so that's declines when we get older. So
[41:14] Speaker 1: things like jump squads and all those those movements box jumps, yeah,
[41:19] Speaker 1: box jumps and just you know, knee ups and stuff
[41:24] Speaker 1: like that, and like star jumps and all that stuff
[41:30] Speaker 1: fast stitch fibers. So they're they're those those those movements
[41:35] Speaker 1: that we need when we get older. So that keeps
[41:37] Speaker 1: them because they deteriorate. So those fast rich fibers deteriorate
[41:42] Speaker 1: quicker then slow twitch when we get older. So we
[41:46] Speaker 1: need to keep that going when we get older because
[41:49] Speaker 1: that declines. So that's why it's important to do some
[41:52] Speaker 1: form of sprinting and bimetrics when when we get older.
[41:57] Speaker 1: So everyone has this.
[41:58] Speaker 2: You maybe probably one of the few people don't, but
[42:01] Speaker 2: you might. There's always an exercise that we hate doing.
[42:06] Speaker 1: What is your one?
[42:07] Speaker 2: What's the exos you can't stand? I hate rowing, but
[42:10] Speaker 2: that was important, But what what is the exercise that
[42:12] Speaker 2: Maria can't stand doing? Or is it back or is
[42:14] Speaker 2: it you don't want to do chess or you don't
[42:16] Speaker 2: want to do chin ups? Or what is it that
[42:18] Speaker 2: you can't say?
[42:19] Speaker 1: I think initially, when I think when I first started
[42:23] Speaker 1: with squats. I was like, I used to get anxiety
[42:26] Speaker 1: doing squats. I still do, and I still do. I
[42:28] Speaker 1: still think myself, I trained with someone, and even with
[42:32] Speaker 1: my experience and my knowledge and my years of training,
[42:36] Speaker 1: I still train with someone to help me better myself.
[42:40] Speaker 1: So you probably see me. I trained with Paul Haslam.
[42:43] Speaker 1: He's a he's a well known had him on the show, Yeah,
[42:46] Speaker 1: and you had him on the show. I trained with
[42:48] Speaker 1: him once or twice a week, and I do my
[42:50] Speaker 1: heavy lifts with Paul. So I get anxiety to training
[42:53] Speaker 1: with Paul because I know he's going to push push
[42:56] Speaker 1: me in in my squat. So that's that's one exercise
[43:04] Speaker 1: that I don't hate. I love. I love and hate
[43:07] Speaker 1: that exercise. So it's it's because it's so hard. And
[43:11] Speaker 1: I do a front squat. Yeah, so you put the
[43:14] Speaker 1: bar on on the front, so I hold it on
[43:17] Speaker 1: my shoulder rather than on my back. I find that
[43:21] Speaker 1: for me it's because of my levers. My femurs are
[43:24] Speaker 1: very long, so for me, I have to travel further
[43:27] Speaker 1: down with the squat, So the front squat I find
[43:32] Speaker 1: more functional movement for my body type. So I've worked
[43:39] Speaker 1: very hard to get that front squat efficient, So what
[43:44] Speaker 1: would you be lifting? So my maximum momma front squat
[43:48] Speaker 1: when I was at my prime was one hundred and thirty. Wow,
[43:52] Speaker 1: front squat for two reps. Now I'm pushing. I'm not
[43:56] Speaker 1: going to that point. I'm i go one hundred, one
[43:59] Speaker 1: hundred and ten. The max I did about a month
[44:02] Speaker 1: ago was one hundred and fifteen. So and then I
[44:06] Speaker 1: backed it down again because I felt like I pushed
[44:08] Speaker 1: it to the one hundred and fifteen. I was trying
[44:11] Speaker 1: to aim for one twenty, but I just thought, I
[44:13] Speaker 1: listened to my body, You've got to be smart because
[44:16] Speaker 1: at my age, I got to be careful. So I
[44:19] Speaker 1: bought it back down to one hundred. We did one
[44:21] Speaker 1: hundred and five last week, so hopefully this week I
[44:23] Speaker 1: can go back to one hundred and ten.
[44:25] Speaker 2: And what do you what do you think Maria about
[44:28] Speaker 2: in terms of heart lung So, what would you tell
[44:32] Speaker 2: your clients on top of muscle building or muscle maintenance.
[44:37] Speaker 2: What do you tell your clients about what they should
[44:39] Speaker 2: do in terms of high intensity stuff? Like you generally speaking,
[44:43] Speaker 2: heart and lung type exercise.
[44:46] Speaker 1: Exercises for your heart lung is weight training that works
[44:49] Speaker 1: if you work hard enough weight training if you if
[44:51] Speaker 1: you if you're pushing yourself, you're out of breath. You
[44:54] Speaker 1: like like that that's enough. And some like cardio based
[44:59] Speaker 1: stuf out of training like swimming or like you know,
[45:04] Speaker 1: high intensity sprints like twice a week. That's that's all
[45:09] Speaker 1: you need doing for a run one hundred meters spirit
[45:13] Speaker 1: or go down to the park and you know, go
[45:15] Speaker 1: to oval and just do ten sets of one hundred
[45:19] Speaker 1: meters sprints and that's it, and walk back and then
[45:22] Speaker 1: go again and do it ten times. That's fifty That
[45:25] Speaker 1: will take fifteen minutes. That's that's and it doesn't cost
[45:29] Speaker 1: you anything to do that.
[45:31] Speaker 2: So VO two max fit into the program that like
[45:34] Speaker 2: when do you think about VIA two max much?
[45:36] Speaker 1: I used to, but not so much now? Right? So
[45:39] Speaker 1: much now?
[45:40] Speaker 2: Like because yeah, is it because because it's potentially stressful
[45:44] Speaker 2: on your joints.
[45:45] Speaker 1: That the sort of work you have to do to
[45:47] Speaker 1: get to VIA two max. Yeah, I think with the
[45:51] Speaker 1: too VO two max to like get that. I think
[45:56] Speaker 1: with a weight training, I think you work your v
[46:00] Speaker 1: VO two max a lot in your weight training as well.
[46:04] Speaker 1: So if I did a VIA two max, I think
[46:08] Speaker 1: I'll be pretty much above above average.
[46:11] Speaker 2: Yeah, let's just talk about nutrition, because I know it's
[46:14] Speaker 2: a thing that you are big on. One let's say
[46:19] Speaker 2: we just finished a training session. How important is it
[46:21] Speaker 2: and how quickly should I be getting the protein into me?
[46:24] Speaker 2: And other things like glucose for example, all carbs? Well,
[46:27] Speaker 2: I mean, I get confused. I remember one time there
[46:31] Speaker 2: I was, I was getting ready for a fight, and
[46:33] Speaker 2: I has I was trying to help me put weight on.
[46:36] Speaker 2: And then another I was getting refined I had to
[46:39] Speaker 2: lose weight for this fight and has completely different drinks.
[46:43] Speaker 2: One I was straight training and be having a whole
[46:46] Speaker 2: lot of carbs as well as product. And on the
[46:50] Speaker 2: other one, when I was raided, I was like weights,
[46:53] Speaker 2: like I was on a sort of a diet. I
[46:55] Speaker 2: was just like to have a little bit but atle
[46:56] Speaker 2: bit of protein but no carbs. How important? What does
[46:59] Speaker 2: your body want? What do you need after weight training?
[47:02] Speaker 1: Weight training? After weight training, the muscle and the body
[47:06] Speaker 1: is a sponge, So whatever you put in your body
[47:10] Speaker 1: is going to absorb it really quickly. So you want
[47:13] Speaker 1: something really quick and very fast. So I wouldn't put
[47:18] Speaker 1: anything that's slow digesting after training. You're not going to
[47:21] Speaker 1: need a stake. No, I would wait at least an
[47:23] Speaker 1: hour to two hours before I have something like that too.
[47:27] Speaker 1: After training. What I would suggest and recommend, and and
[47:32] Speaker 1: I know a lot of you know trainers and you
[47:35] Speaker 1: know experienced coaches would say the same thing is something
[47:39] Speaker 1: really quick and easy to digest and fast, so the
[47:43] Speaker 1: body is going to really take it in so form
[47:46] Speaker 1: of carver hydrates, and that's important. And I know there's
[47:50] Speaker 1: a big thing now with reducing carbo hydrates because people
[47:55] Speaker 1: take you know, think that they're going to put on weight,
[47:59] Speaker 1: but that's not true. The body is going to absorb
[48:02] Speaker 1: it into the muscle mass that or the muscle that
[48:05] Speaker 1: you're trying to create. And some protein, some fast digesting
[48:09] Speaker 1: protein like a protein shake. It doesn't matter what like form.
[48:13] Speaker 1: If you're vegetarian, like a vegan protein powder, or make
[48:18] Speaker 1: sure you have more extra lucine. Lucine is the foundation
[48:22] Speaker 1: of muscle buildings, so a lot of non dairy protein
[48:29] Speaker 1: powders don't have enough lucine to have a recovery rate
[48:33] Speaker 1: that you need. So I do recommend a WPI, a
[48:36] Speaker 1: fast digesting protein. There's different levels of protein powders that
[48:41] Speaker 1: you can get on the market. You want something that's
[48:43] Speaker 1: very clean and very fast absorbing, so a form of
[48:48] Speaker 1: like for a woman in their twenties thirties, I would
[48:52] Speaker 1: say thirty grams of protein. That's all you need. That's
[48:55] Speaker 1: usually one scoop one scoop, and women forty plus they
[48:59] Speaker 1: need more. So thirty five to fifty grams of protein
[49:02] Speaker 1: two scoops to almost one and a half scoops would
[49:05] Speaker 1: be ideal. For someone in their forties and fifties. We
[49:09] Speaker 1: need more protein and carbohydrates. I will go for some
[49:14] Speaker 1: kind of bluecoas style or fruittose. I do fruit, so
[49:18] Speaker 1: something that's really easy to like berries, pineapple is really good.
[49:25] Speaker 1: Banana is quite good. With potassium, just a small amount
[49:29] Speaker 1: you don't like you have to earn. Remember you have
[49:32] Speaker 1: to earn the cubs. So like some people think that
[49:36] Speaker 1: you're adding the carbs into your post where that you
[49:40] Speaker 1: know they over exert in that. So you still about
[49:44] Speaker 1: thirty thirty grams to twenty grams for you know, a
[49:49] Speaker 1: fifty five kilo woman, I think like thirty thirty grams
[49:53] Speaker 1: or forty grams of cuppa hyde, Like what is it
[49:55] Speaker 1: like half a banana or half a banana or a
[49:58] Speaker 1: cup of berries, pineapple, pourpoor grapefruit apple. You know, any
[50:05] Speaker 1: form of like fruit toast is really good. I suggest fruit,
[50:09] Speaker 1: like fruit because the benefits and the antioxidants that you
[50:16] Speaker 1: get in having fruit. So that's the time to because
[50:21] Speaker 1: a lot of people don't eat fruit because it's a carbohydrate,
[50:24] Speaker 1: so earn it. You've got to earn it. So I
[50:28] Speaker 1: deserve to have a couple of pieces of fruit because
[50:31] Speaker 1: I trained really hard, so that's my carbohydrate. So how
[50:34] Speaker 1: quickly after the sessions finished do you need to have this?
[50:36] Speaker 1: I would you need at least probably an hour. You've
[50:41] Speaker 1: got to in much an hour window, within within an hour,
[50:45] Speaker 1: within an hour you want to app don't leave it
[50:48] Speaker 1: after it? Don't does what happens after if you don't?
[50:50] Speaker 2: Let's say you know you've one of these widows who
[50:53] Speaker 2: trains really hard, join your ass off, and then you
[50:57] Speaker 2: don't have anything to eat. You think I'm just gonna
[51:00] Speaker 2: I'm doing you know, I'm fasty and you don't need anything.
[51:05] Speaker 2: What happens to your body?
[51:07] Speaker 1: Well, the body is amazing what it can do. So
[51:11] Speaker 1: it does become a catabolic state, like you start tapping
[51:15] Speaker 1: into muscle mass and like you might feel tired, your
[51:20] Speaker 1: body's not recovering, So then all these factors come in
[51:24] Speaker 1: to play that you might not recover. If you're a
[51:27] Speaker 1: hard working trainer, the next day, you're not going to
[51:29] Speaker 1: be able to perform as efficient as you did the
[51:32] Speaker 1: day before because you didn't get those nutrients seem straight
[51:35] Speaker 1: after training. So that has a big factor if you
[51:41] Speaker 1: don't get that nutrition timing in after you train, because
[51:45] Speaker 1: the next day, if you're going to go hit the
[51:47] Speaker 1: gym the next day, you want to be recovered for
[51:50] Speaker 1: your next session. If you don't get enough nutrients and
[51:52] Speaker 1: you're underreat, you're going to be you're not going to
[51:55] Speaker 1: be a fishient in the gym the next day. So
[51:57] Speaker 1: I think it's very very important to have nutrition timing,
[52:02] Speaker 1: especially after you do a heavy weight training session. So important.
[52:06] Speaker 1: So that's because it's hard to know how much you
[52:10] Speaker 1: should eat. I understand that there's a couple of scoops
[52:12] Speaker 1: of a couple of scoops of proteum powder.
[52:16] Speaker 2: A nice clean one, and maybe you know, thirty grams
[52:19] Speaker 2: of some sort of carbs could be oats, it could
[52:22] Speaker 2: be or whatever it is.
[52:23] Speaker 1: I get that part, But then then you're a day.
[52:26] Speaker 1: Then you're working.
[52:28] Speaker 2: You might have a job, you might be at home
[52:31] Speaker 2: looking after the family. There are all jobs that you know,
[52:33] Speaker 2: you expend a lot of energy. Thinking just expends a
[52:37] Speaker 2: lot of energy. And then there are and there are
[52:40] Speaker 2: some people who will say, well, you should eat four
[52:45] Speaker 2: times a day or five meals if you're trying to
[52:47] Speaker 2: put muscle on or will maintain your muscle. But then
[52:51] Speaker 2: you say, okay, well what is the mentor should eat
[52:54] Speaker 2: one hundred grams of chicken first meal and one hundred
[52:57] Speaker 2: grams of eggs second meal, and one hundred grams of
[53:00] Speaker 2: steak the next mile. It's hard to work it out.
[53:04] Speaker 2: Do you suggest android asks or suggest your clients that
[53:07] Speaker 2: when they do the decks are scanned in the beginning,
[53:11] Speaker 2: that they also understand their rest a metimodic heart rate,
[53:16] Speaker 2: in other words, how many carbs they burn at rest.
[53:19] Speaker 2: Then might start to say, let's make some assumptions that
[53:22] Speaker 2: you burn so many cabs when you train. You know,
[53:25] Speaker 2: if you do a really good training session, you can
[53:27] Speaker 2: burn up to five six hundred carbs galories. I should say,
[53:31] Speaker 2: then you're working, and if you've got a job where
[53:35] Speaker 2: you're standing up, you might be working at Woolworth or Bunnings.
[53:38] Speaker 2: We might have a job sitting down like I do.
[53:42] Speaker 2: You don't burn as many carbs, do you sort of
[53:44] Speaker 2: say with your clients, let's add everything up and let's
[53:49] Speaker 2: we know and we know. Therefore you need Mark you
[53:54] Speaker 2: you expend three thousand calories a day, including breathing and thinking,
[53:58] Speaker 2: which you can find it through a.
[54:01] Speaker 1: Metabolic rate. Mark, you've got to limit your food to
[54:05] Speaker 1: three thous You've gotta have more than three thousand calories.
[54:08] Speaker 1: Marke you need to three and a half thousand calories
[54:09] Speaker 1: or something like that. Do you go to that level
[54:12] Speaker 1: in order to build a muscle? What about would you
[54:14] Speaker 1: do for yourself? I wouldn't. I find that a lot
[54:19] Speaker 1: a lot of my clients that have jobs like that
[54:22] Speaker 1: you mentioned a little bit overwhelming to eat so many time,
[54:27] Speaker 1: to eat so many times. So I break it down
[54:30] Speaker 1: for them and say, listen, after training, when you train
[54:33] Speaker 1: with me, I want you to have a protein shake
[54:36] Speaker 1: and have some little bit of carbs after training, and
[54:40] Speaker 1: then when you're at home, think about what you're going
[54:44] Speaker 1: to eat and don't overthink about it. And if you're
[54:48] Speaker 1: in the fridge, if you've got some chicken, or if
[54:51] Speaker 1: you've got some eggs, or if you've got yoga, for instance,
[54:54] Speaker 1: it's home protein as well. Think about what you're going
[54:59] Speaker 1: to consume because a lot of people find it overwhelming
[55:02] Speaker 1: to count calories. You don't want to get to a
[55:05] Speaker 1: point where you're obsessive about it and you're counting calories
[55:11] Speaker 1: and it's taking over your life because you're too busy
[55:13] Speaker 1: to do that. So if you're working in an office,
[55:16] Speaker 1: you go down to the cafe and say, can I
[55:18] Speaker 1: have a salad with chicken? Can I have a you know,
[55:21] Speaker 1: two boiled eggs mix some salad, have some bit of
[55:24] Speaker 1: fats in there or something like that, or don't don't
[55:29] Speaker 1: overthink about what you're what you're consuming, and that that
[55:35] Speaker 1: it's as long as you're getting the protein into your
[55:38] Speaker 1: body and that you're you're recovering. So you seen listen
[55:44] Speaker 1: to your body.
[55:44] Speaker 2: So if you don't, if you feel the next day
[55:46] Speaker 2: that you haven't, you're not recovered. Yeah, it's just assuming
[55:49] Speaker 2: your sleeps all right for a moment. I want to
[55:50] Speaker 2: talk about sleep, but just shuming your sleeps okay.
[55:52] Speaker 1: For a moment.
[55:55] Speaker 2: If you don't feel great the next day, is it
[55:57] Speaker 2: a bit of a marker that you probably haven't enough
[55:59] Speaker 2: had und percent.
[56:01] Speaker 1: Yes, I believe if the next day you go you
[56:04] Speaker 1: hit the gym and you didn't need enough calories the
[56:08] Speaker 1: day before, you're not going to perform as efficient because
[56:11] Speaker 1: it takes time by the digestive system to break down
[56:14] Speaker 1: the food to assimilate into the bloodstream to actually go
[56:18] Speaker 1: and repair what it needs to repair. Not just muscle.
[56:22] Speaker 1: You know your organs, your hair, you know your skin
[56:25] Speaker 1: and everything like that that has all factors to it.
[56:28] Speaker 1: So if you're not eating enough the next day, you
[56:31] Speaker 1: will know from the next day. It's like when you
[56:34] Speaker 1: get sick with the flu and you hit the gym
[56:37] Speaker 1: because you haven't been eating enough because your your immune
[56:40] Speaker 1: systems low, you're not going to perform because you haven't
[56:42] Speaker 1: eaten enough. Your body's not recovered. So yeah, it's it's
[56:47] Speaker 1: important to fuel like every day correctly so that you
[56:54] Speaker 1: can be more efficient in everything, not just your training
[56:59] Speaker 1: your work. You'll feel that the next day when you're
[57:03] Speaker 1: when you're working, your brain funk. You know you might
[57:05] Speaker 1: not be one hundred percent in the way you think
[57:08] Speaker 1: or what you're doing, and like you're tired still because
[57:12] Speaker 1: you trained heavy and you didn't recover enough. So the
[57:14] Speaker 1: next day, Oh, I'm so tired. I got to go
[57:16] Speaker 1: home early because like I need a rest because like,
[57:20] Speaker 1: like I'm tired, I didn't get enough fuel so forth,
[57:24] Speaker 1: So that that has a big factor as well. So
[57:27] Speaker 1: I'm about rest.
[57:29] Speaker 2: I mean that's what's the I don't mean days off
[57:34] Speaker 2: from training. I mean, like, let's say we train in
[57:37] Speaker 2: the morning that night, So do you monitor your clients
[57:41] Speaker 2: or talk to your clients at least about their sleep
[57:45] Speaker 2: and measure I talked to them a lot about sleep
[57:48] Speaker 2: in terms of had the first thing I asked, how
[57:51] Speaker 2: was your sleep last night?
[57:53] Speaker 1: Oh, not too bad? It was terrible. I said, we'll
[57:55] Speaker 1: see how you go today with your training. So that
[57:58] Speaker 1: has a bit because that's when you're sleep, that's when
[58:00] Speaker 1: you're recovering, so you're simulating all that recovery when you're sleeping.
[58:05] Speaker 1: So it's so important that that you get a good sleep.
[58:11] Speaker 1: Like some people get by with five six hours, some
[58:15] Speaker 1: people need seven eight hours. I do need seven hours
[58:19] Speaker 1: of sleep. If I get less less than seven or
[58:24] Speaker 1: below six, I feel agitated, I get like headaches. We
[58:29] Speaker 1: still train. I still train, but I don't go as heavy.
[58:33] Speaker 1: I just I monitor it a little bit. What about
[58:35] Speaker 1: if you got your period? What happens? Then? Watch period?
[58:38] Speaker 1: We women what happens with the period. They lose about
[58:42] Speaker 1: ten to fifteen percent of their strength during the menstrual cycle,
[58:46] Speaker 1: before or during before and halfway through their periods. So
[58:52] Speaker 1: what do you women do during that period during the
[58:55] Speaker 1: menstrual cycle? Go lower REP, lowering tensity and a bit
[59:01] Speaker 1: more higher REP and probably one set less than what
[59:05] Speaker 1: they usually do.
[59:06] Speaker 2: Right with some on that example you gave before, maybe
[59:08] Speaker 2: do you know sixty percent of your lax rate and
[59:12] Speaker 2: do ten reps and do five sets or four sets?
[59:15] Speaker 1: Four sets? Yeah, three to four sets.
[59:17] Speaker 2: And okay, that's interesting, is that because is that just
[59:19] Speaker 2: to compensate you for the fact that you're just not
[59:23] Speaker 2: as ready.
[59:25] Speaker 1: Your bodies is not as ready your nervous system when
[59:27] Speaker 1: you're in your mental cycle, like your body is going
[59:31] Speaker 1: through the hormonal changes, your your tatoster and levels, and
[59:35] Speaker 1: a woman goes down. So that's the that's the government.
[59:39] Speaker 1: That's the big driver for totos and is a big
[59:42] Speaker 1: driver for muscle building. So that declines when you get
[59:45] Speaker 1: your period, so that that power that you have post
[59:51] Speaker 1: cycle declines before and during your periods.
[59:57] Speaker 2: What about in perimounto pauson menopause, post menopause, or during
[1:00:02] Speaker 2: menopause and menopause.
[1:00:03] Speaker 1: That all declines. So that's why it's important to increase
[1:00:09] Speaker 1: strength training to increase really yeah, but you don't try
[1:00:13] Speaker 1: and compensate during that period. You don't know.
[1:00:15] Speaker 2: I'm saying, well, I'm going through menopause, which sort of
[1:00:18] Speaker 2: comes and goes, I guess, but like in terms of
[1:00:21] Speaker 2: side effects or effects, you don't sort of say, well,
[1:00:25] Speaker 2: because I'm going through menopause, I really should drop my intensity.
[1:00:29] Speaker 1: No, you should increase your intent, increase all yeah, increase
[1:00:32] Speaker 1: your protein as well, protein and increase your strength training
[1:00:37] Speaker 1: and lift heavy wow, and what about postmenopause, like let's
[1:00:41] Speaker 1: lift heavy lift heavy lift teps. So we do see
[1:00:44] Speaker 1: some women coming into gym who probably are in their
[1:00:47] Speaker 1: late sixties and stuff like that. In fact, I think
[1:00:50] Speaker 1: I know you train one or two of them. They
[1:00:53] Speaker 1: are a little some of them can get a little
[1:00:55] Speaker 1: bit frail. What do you talk about?
[1:00:57] Speaker 2: What do you and it's like they have never trained before. Yeah,
[1:01:00] Speaker 2: like this type of training, what do you what do
[1:01:04] Speaker 2: you do with them? Those people who might be a
[1:01:05] Speaker 2: bit frail?
[1:01:06] Speaker 1: I start with the basic movements. I get their body
[1:01:09] Speaker 1: moving first and getting them used to performing their exercises
[1:01:14] Speaker 1: because a lot of these women never trained before, so
[1:01:17] Speaker 1: they don't know how to move their bodies. So a
[1:01:21] Speaker 1: lot of the time I teach them how to to
[1:01:25] Speaker 1: do a squad and teach them how to do a
[1:01:29] Speaker 1: dumb bell curl or to do a lap pulled down
[1:01:32] Speaker 1: and use their their their body and be pro perceptors,
[1:01:36] Speaker 1: like get them to be able to be aware of
[1:01:40] Speaker 1: their bodies. So a lot of them don't have awareness
[1:01:42] Speaker 1: of their bodies and their movements, so they're frail in
[1:01:45] Speaker 1: that sense because they don't have the muscle mass, So
[1:01:48] Speaker 1: that's why they frail. Can you build muscle at the menu? Yeah,
[1:01:51] Speaker 1: much older that you can have. You've got some good
[1:01:53] Speaker 1: case studies. Yeah, I've got I've got women. I've got
[1:01:56] Speaker 1: a woman who's never she trains at and you probably
[1:02:00] Speaker 1: see me train her at City Jim. Yeah, at City Jim,
[1:02:03] Speaker 1: and she started with me. She saw her husband was
[1:02:07] Speaker 1: training and he's getting muscle in. She goes, oh, well,
[1:02:10] Speaker 1: why does he have to do it. I'm going to
[1:02:12] Speaker 1: go I'm going to train, and he trains with me.
[1:02:15] Speaker 1: He trains with he trains with Maria. So I'm going
[1:02:17] Speaker 1: to contact Maria and I'm going to train with Maria.
[1:02:19] Speaker 1: So she started training with me, and I started getting
[1:02:24] Speaker 1: her to move a body the exercise. I gave a
[1:02:28] Speaker 1: few exercise, two or three exercises to do. She's taken
[1:02:33] Speaker 1: that on board, and she's like, every day she's in
[1:02:36] Speaker 1: there and she's practicing that movement, practicing, she's getting better. Okay.
[1:02:40] Speaker 1: I gave another exercise the following week. This is a
[1:02:43] Speaker 1: new exercise. I want you to learn. Do this exercise.
[1:02:46] Speaker 1: So now she's doing each body part. Now she's in
[1:02:49] Speaker 1: there every day, and she's sixty one, and she's lean,
[1:02:54] Speaker 1: and she's got muscle definition. And I've just created this
[1:02:58] Speaker 1: this you know, this amazing woman, and she she loves it.
[1:03:02] Speaker 1: She feels empowered. And and now her and her husband
[1:03:06] Speaker 1: they share their protein powders, they do their meals together.
[1:03:09] Speaker 1: So been closer. Yeah, exactly. So that's what I what
[1:03:18] Speaker 1: I kind of what I try to do with my clients,
[1:03:21] Speaker 1: and if they haven't been in the gym, is just
[1:03:23] Speaker 1: give them a couple of exercises to start off with
[1:03:26] Speaker 1: and get them to learn how to do those movements
[1:03:28] Speaker 1: first and then they get aware of how to move
[1:03:34] Speaker 1: their body and be aware of what's working, because a
[1:03:36] Speaker 1: lot of them don't know what a bicyle, what they're feeling,
[1:03:39] Speaker 1: what they're what they're curling, what what they should feel,
[1:03:41] Speaker 1: what they feel, what it feels like to do a bicycle,
[1:03:45] Speaker 1: what it feels like. What muscle are you working when
[1:03:47] Speaker 1: you're doing a leg press? What are you targeting? You're
[1:03:50] Speaker 1: targeting your quads, feel your quads when you're doing that movement.
[1:03:53] Speaker 1: When you're doing a shoulder press, what are you working
[1:03:56] Speaker 1: your shoulder make sure that you're feeling that show and
[1:04:00] Speaker 1: when you're doing a press. So teaching them how to
[1:04:03] Speaker 1: do how to feel their body so that when they
[1:04:06] Speaker 1: do it on their own, that they know, Okay, Maria Tommy,
[1:04:10] Speaker 1: I got to I got to feel that in my bicep.
[1:04:12] Speaker 1: This is what it feels like.
[1:04:14] Speaker 2: Yeah, because' important and not what it feels like. But
[1:04:16] Speaker 2: you don't need to train some frail women and some
[1:04:21] Speaker 2: not for women, not so far a women either. But
[1:04:23] Speaker 2: I've seen you train some pretty beefy guys too, some
[1:04:26] Speaker 2: like big guys, like huge guys. And what it seems
[1:04:29] Speaker 2: to me is that what seems to happen that I
[1:04:33] Speaker 2: notice is that they you might train for a couple
[1:04:35] Speaker 2: of weeks and then it's like you're showing them a routine.
[1:04:39] Speaker 1: Then they go off on their own and they come
[1:04:41] Speaker 1: back to down the track or something like that. Is
[1:04:43] Speaker 1: that right? Yes? Correct? Andre is a good example. Yeah,
[1:04:47] Speaker 1: Andre's Yeah, he's he trains with me and he trains
[1:04:50] Speaker 1: with Poor. So he's one of one of the many
[1:04:55] Speaker 1: males that I train. And he's very strong, so he's
[1:04:59] Speaker 1: a giant to Yeah, and for him, I'm more into
[1:05:03] Speaker 1: technique for him. So a lot of men like to
[1:05:08] Speaker 1: they train for like strength and they want to lift
[1:05:10] Speaker 1: as heavy as they want, but I try to bring
[1:05:13] Speaker 1: it back down a little bit, bring them down a
[1:05:15] Speaker 1: little bit to a point where they go, Nana, you're
[1:05:18] Speaker 1: not doing it right. You're going to do it like this.
[1:05:20] Speaker 1: So then when you do it heavy, it's going to
[1:05:22] Speaker 1: look like Mickey Mouse, it's going to look smick, it's
[1:05:25] Speaker 1: going to look perfect. So that you're doing that movement,
[1:05:29] Speaker 1: that it's efficient, not that you're pushing it so that
[1:05:32] Speaker 1: you injure yourself. Because a lot of the time, a
[1:05:35] Speaker 1: lot of the male, male driven men that go in
[1:05:40] Speaker 1: the gym, their ego, they see someone else training and
[1:05:45] Speaker 1: he's doing, oh he's doing one hundred and twenty on
[1:05:48] Speaker 1: the bench. I've got to do one thirty. And I
[1:05:50] Speaker 1: see it and I'm like, I laugh. I like to
[1:05:53] Speaker 1: break it down a little bit. So I said, no,
[1:05:56] Speaker 1: you didn't do it right this and so, and I
[1:06:01] Speaker 1: train a few other men that that they're like, I
[1:06:07] Speaker 1: push them. So I give them a program and they
[1:06:10] Speaker 1: do all the heavy lifts with me. And so then
[1:06:12] Speaker 1: they got their program and then they're they're off. I'll
[1:06:15] Speaker 1: show them the program initially for the first week and
[1:06:18] Speaker 1: then they go off on their own and there and
[1:06:20] Speaker 1: they do it and they come back. I did, Marie,
[1:06:22] Speaker 1: I did. I went pp on on my shoulder. I
[1:06:25] Speaker 1: did PB on this. I'm like, own, Okay, that's good. Like,
[1:06:27] Speaker 1: you know, let's let's change it up a little bit.
[1:06:30] Speaker 1: When they train with me, I make them go a
[1:06:32] Speaker 1: little bit more, when they feel more confident when someone's
[1:06:35] Speaker 1: there giving them directions. So I like to motivate, So
[1:06:39] Speaker 1: I like to like tell them like, I like to
[1:06:42] Speaker 1: motivate them. So so I train a few males that
[1:06:46] Speaker 1: are like ex athletes as well. So I like training athletes.
[1:06:50] Speaker 1: So I've got a girl that is an ex hockey player,
[1:06:53] Speaker 1: and I push her as well, so because you know
[1:06:56] Speaker 1: her ability, Yeah, her ability, so she she thrives on
[1:07:00] Speaker 1: she thrives on performance rather than aesthetics. So I push
[1:07:03] Speaker 1: I drive a head that way, So.
[1:07:06] Speaker 2: You know, I do know in terms of motivation, sometimes
[1:07:10] Speaker 2: when we travel it's hard to stay motivated. And I
[1:07:14] Speaker 2: boys wanted to ask you this question when you went
[1:07:16] Speaker 2: to Italy last year. I think it was you for
[1:07:18] Speaker 2: Ages two years ago.
[1:07:20] Speaker 1: Yeah, or three years. I'm going in two weeks actually.
[1:07:22] Speaker 2: Okay, well wow, well you went away for Age though
[1:07:25] Speaker 2: last time four months? So what do you do when
[1:07:29] Speaker 2: you go to place? Because they don't necessarily have the
[1:07:31] Speaker 2: gyms that we have here. I mean I know in
[1:07:33] Speaker 2: Greece they don't have Like when I go Greece, they
[1:07:35] Speaker 2: don't have gyms like we have here in Australia, or
[1:07:38] Speaker 2: if they.
[1:07:38] Speaker 1: Do, I don't know whether they are. And especially if
[1:07:41] Speaker 1: you're in what's the part of it all you go to? Yes? Right, so.
[1:07:49] Speaker 2: As as in pug p u g l i A right,
[1:07:53] Speaker 2: p u g l i A what do you do
[1:07:57] Speaker 2: in those environments to maintain what you got?
[1:08:00] Speaker 1: Now? I find I lose a little bit of muscle
[1:08:03] Speaker 1: because I haven't got the facility to to do the
[1:08:08] Speaker 1: heavier lifts that I do. But I bring bands, so
[1:08:11] Speaker 1: I do a lot of bandwork. I go outside the
[1:08:17] Speaker 1: near the ocean where it's beautiful where I'm from. So like,
[1:08:22] Speaker 1: I do a lot of outdoor training, and I improvise
[1:08:26] Speaker 1: and I pretend I'm in the gym, and I do
[1:08:28] Speaker 1: a lot of the movements that functional that are in
[1:08:31] Speaker 1: the gym, but outside. So I will bring bands and
[1:08:35] Speaker 1: I'll do bicep curls, I'll do squats with the band.
[1:08:38] Speaker 1: I'll do hamstring curls. I'll tied on a pole or
[1:08:40] Speaker 1: something like that, do hamstring curls. I'll do plan metrics,
[1:08:43] Speaker 1: I'll do form of abdominal work, whole body movements. I
[1:08:46] Speaker 1: do a lot of body movements and stuff like that.
[1:08:50] Speaker 1: Like that kind of stuff starts up, like you know,
[1:08:53] Speaker 1: jump squats and lunges and or you know. I try
[1:08:57] Speaker 1: to be creative so I have more time there. So
[1:09:01] Speaker 1: I play around with what I want to do. So
[1:09:03] Speaker 1: I do it in the morning. I get up, I
[1:09:05] Speaker 1: go for a walk and then I'll beat my bands
[1:09:08] Speaker 1: and then you know, get a spot and then I
[1:09:11] Speaker 1: like because it's so beautiful there. So for me when
[1:09:14] Speaker 1: I'm traveling, I find locations and I say, oh, this
[1:09:18] Speaker 1: will be good, and I might do some training here
[1:09:21] Speaker 1: in this spot and set myself up and train because
[1:09:24] Speaker 1: there's so many like and I see it as an
[1:09:27] Speaker 1: adventure and a challenge for me as well. So I
[1:09:34] Speaker 1: feel that that it's it's it's a new it's I
[1:09:40] Speaker 1: also getting into a sense of a different environment and
[1:09:49] Speaker 1: that it's exciting as well.
[1:09:51] Speaker 2: Is that a mindset? So yeah, because I was going
[1:09:54] Speaker 2: to say to you just finally, a lot of women,
[1:09:58] Speaker 2: probably as I get older, and guys do too, I
[1:10:00] Speaker 2: guess as well.
[1:10:01] Speaker 1: I know they do.
[1:10:03] Speaker 2: They sort of fear training, whether it's way to whatever
[1:10:07] Speaker 2: it is. They just sort of think, well, it's time
[1:10:10] Speaker 2: for me to give it away, and I'd rather be
[1:10:12] Speaker 2: on holidays or go to go to my country or
[1:10:15] Speaker 2: go out to a farm or whatever. The play golf
[1:10:19] Speaker 2: and forget about and they forget about this training side
[1:10:22] Speaker 2: of things because it's actually easier to cast it aside
[1:10:28] Speaker 2: and use an excuse that you're away. But really what
[1:10:31] Speaker 2: the excuse is is that they fear it, that they're
[1:10:35] Speaker 2: looking for a reason, not to have to do. It
[1:10:39] Speaker 2: is the mindset that you're talking about really important that
[1:10:43] Speaker 2: has turned it into an adventure.
[1:10:46] Speaker 1: I believe that the mindset is trained. I've trained my
[1:10:51] Speaker 1: mind to beat this way. So if they're scared is
[1:10:55] Speaker 1: because they haven't. They haven't challenged their mindset to be
[1:10:59] Speaker 1: that way. So for me, I've trained myself to make
[1:11:05] Speaker 1: it no non negotiable. For me, it's a non negotiable.
[1:11:10] Speaker 1: So it's a non negotiable for me to always do
[1:11:14] Speaker 1: some form of exercise even when I'm traveling as well.
[1:11:17] Speaker 1: So if they're afraid, they're afraid to challenge themselves to
[1:11:25] Speaker 1: do the exercise or to do something while they're away,
[1:11:29] Speaker 1: and there's an excuse, so they will. So they're not exercising.
[1:11:33] Speaker 1: So they're traveling, they're going to all these beautiful places,
[1:11:36] Speaker 1: they're eating unfamiliar foods, and they're probably eating more than
[1:11:40] Speaker 1: what they're supposed to, drinking and so forth, so you know,
[1:11:44] Speaker 1: the weight gain and so forth. So they're getting that
[1:11:47] Speaker 1: spiral and then they come back and it's too hard
[1:11:50] Speaker 1: and necessarily get into that rhythm. Okay, I might as
[1:11:53] Speaker 1: well hit the gym. I'm not feeling too well today.
[1:11:56] Speaker 1: I'm just going to have a day off. So that yeah,
[1:12:00] Speaker 1: on itself, Yeah, it's an excuse. It's I think it's
[1:12:04] Speaker 1: You might say Mark that it's something that they're scared of,
[1:12:07] Speaker 1: but I think it's because of their mindset's weak and
[1:12:12] Speaker 1: they don't have that mindset. They haven't trained themselves to
[1:12:15] Speaker 1: be that way. So you train your mindset to be
[1:12:19] Speaker 1: strong to be able to do that when your way.
[1:12:22] Speaker 2: And with women, it hasn't always been the case of women.
[1:12:26] Speaker 2: I traditionally as seen as someone who trains blokes sort
[1:12:29] Speaker 2: of more So, what would you say to women who
[1:12:32] Speaker 2: are maybe in their forties plus who maybe thought that
[1:12:35] Speaker 2: way their whole lives? What would you say to them
[1:12:39] Speaker 2: about changing their mindset about just about their approach to
[1:12:43] Speaker 2: training who avoways thought, Oh I'm a woman, I don't
[1:12:46] Speaker 2: train like you know, I'll go for a walk and
[1:12:47] Speaker 2: push the pray or something.
[1:12:48] Speaker 1: I think now, I think the I think back twenty
[1:12:53] Speaker 1: thirty years ago where men and women trained. Who is
[1:12:57] Speaker 1: usually the man that used to train and the women
[1:12:59] Speaker 1: used to do light or they didn't trade. So I
[1:13:02] Speaker 1: think that's still embedded in the women that are in
[1:13:05] Speaker 1: their forties and fifties because it's it wasn't a thing
[1:13:09] Speaker 1: when they were growing up for women to trade, but
[1:13:11] Speaker 1: now everyone's doing it. So I think they see it.
[1:13:16] Speaker 1: They see it on social media, they see it on television.
[1:13:18] Speaker 1: They see women older now looking amazing, like they're going
[1:13:24] Speaker 1: backwards in their aging, so they look better now than
[1:13:27] Speaker 1: they did in their twenties and thirties. So these women
[1:13:30] Speaker 1: that are in their forties and they're seen that it's
[1:13:33] Speaker 1: just just get into the gym and find yourself and
[1:13:40] Speaker 1: discover yourself and go and challenge yourself in the gym
[1:13:44] Speaker 1: and put yourself in the uncomfortable zone and then it
[1:13:48] Speaker 1: will figure itself out. Will it would always it always
[1:13:51] Speaker 1: ends up working, so patient to yeah, be patient and
[1:13:56] Speaker 1: maybe get someone experienced that can help you guide you
[1:14:01] Speaker 1: in that direction. And it's it's I think a cost
[1:14:06] Speaker 1: in health is important. I think that's number one. A
[1:14:10] Speaker 1: lot of people put that aside, thinking that it's it's
[1:14:14] Speaker 1: too expensive to get a trainer, they're too busy or
[1:14:17] Speaker 1: too busy, or it's like it's something yeah, busy working
[1:14:23] Speaker 1: and stuff, but nothing, nothing is important than your health,
[1:14:27] Speaker 1: so and feeling good about yourself. So these women when
[1:14:31] Speaker 1: they do, they're better person the better, better person at home,
[1:14:36] Speaker 1: they're they're happier because they're getting that endorsement rush rushed
[1:14:40] Speaker 1: from from their weight training, so they're nice to do
[1:14:43] Speaker 1: their husbands and their kids because they're going through whatever
[1:14:48] Speaker 1: they're going through with their pre menopausal and mesopor menopause
[1:14:54] Speaker 1: symptoms that they're getting, so that that is something that
[1:14:59] Speaker 1: they need they need to change. So their mindset in that,
[1:15:02] Speaker 1: that's that aspect not to be scared and to and
[1:15:06] Speaker 1: to challenge yourself and go out there and do something,
[1:15:11] Speaker 1: you know, even if it's like a pump class for instance,
[1:15:16] Speaker 1: or like a like a circuit style weight training class
[1:15:19] Speaker 1: or something like that, if you can't afford to go,
[1:15:22] Speaker 1: or even online, there's you know, so much so many
[1:15:26] Speaker 1: programs online now that to have programs that you can
[1:15:30] Speaker 1: do and you can put on your phone and get
[1:15:33] Speaker 1: the dumbbells or the bands and you can you can
[1:15:37] Speaker 1: do them at home if you haven't got time, and
[1:15:39] Speaker 1: that's a good starting point. If you feel that's also
[1:15:43] Speaker 1: a point where you're you've passed that, then you can
[1:15:46] Speaker 1: go to the gym, maybe start you know, doing stuff
[1:15:50] Speaker 1: at home and then feel confident about yourself and then
[1:15:53] Speaker 1: hit the gym.
[1:15:55] Speaker 2: And a lot of women say they know them. Really
[1:15:57] Speaker 2: they feel a bit intimate, and especially the big gyms. Yes,
[1:16:00] Speaker 2: they feel intimidated to come in the gym. What would
[1:16:02] Speaker 2: you say to them? I mean most peoy couldn't care less.
[1:16:04] Speaker 2: Like with a woman in there, they don't saying oh
[1:16:06] Speaker 2: that all you can leave that.
[1:16:07] Speaker 1: I get a lot of women when they first come,
[1:16:09] Speaker 1: especially where they they they've been referred to me, they
[1:16:13] Speaker 1: get intimidated to come to the gym, and they get
[1:16:16] Speaker 1: a bit anxious at first. I make sure they feel comfortable.
[1:16:20] Speaker 1: But let me tell you now that no one's looking
[1:16:23] Speaker 1: at you when you're training. The men in there, they're
[1:16:25] Speaker 1: focused on themselves. They don't care you're focused on your
[1:16:30] Speaker 1: if you just focus on yourself. And then once they're
[1:16:34] Speaker 1: in there, they go, oh they love it. They feel
[1:16:37] Speaker 1: empowered and usually everyone's encouraging. When you go to a
[1:16:40] Speaker 1: good gym, everyone's pall. They give your hand. Most people
[1:16:42] Speaker 1: give your help. Everyone. If you're if if you're if
[1:16:46] Speaker 1: you're stuck on a on a movement or something like that,
[1:16:51] Speaker 1: you need help, someone will definitely come around and say
[1:16:54] Speaker 1: can you spot me or something like that to give
[1:16:57] Speaker 1: you a hand. And someone always will so and then
[1:17:01] Speaker 1: you get into that that rhythm and you get a culture.
[1:17:04] Speaker 1: It's also a cultural thing as well. There's other people
[1:17:07] Speaker 1: that like minded people that will make you feel better
[1:17:10] Speaker 1: about yourself and pushing you to that that that that
[1:17:15] Speaker 1: next part of your life. And and and then you
[1:17:19] Speaker 1: can create a community for yourself in terms of when
[1:17:23] Speaker 1: you're in the gym as well, when you see other
[1:17:26] Speaker 1: people training, Oh my god, that you know. I saw
[1:17:29] Speaker 1: Mark today at the gym. He was lifting, he was benching,
[1:17:31] Speaker 1: you know, eighty five kilos. Like he's in inspiration, like
[1:17:35] Speaker 1: you know you are, you are in inspiration for it.
[1:17:37] Speaker 1: And because I'm one of the oldest blakes in the gym,
[1:17:41] Speaker 1: not well maybe so, but like you're you're you're fitter
[1:17:46] Speaker 1: than half the guys in the gym. I see you
[1:17:50] Speaker 1: upstairs running, I see you doing your your your hit training.
[1:17:54] Speaker 1: I don't see the younger guys doing that. So Mark,
[1:17:57] Speaker 1: You're like incredible, Like you're an in spiration to all
[1:18:00] Speaker 1: of us. So thanks, Marina, I appreciate it. And on
[1:18:03] Speaker 1: that note, I've got to say something about you before
[1:18:05] Speaker 1: before we get yoursef I'm getting wound up over you
[1:18:07] Speaker 1: by a team.
[1:18:08] Speaker 2: But if you want to look, if you want to
[1:18:12] Speaker 2: look like this woman here over forty, then you should
[1:18:18] Speaker 2: listen to this. And you should but not only just
[1:18:20] Speaker 2: listen to this, but you should go out and do
[1:18:22] Speaker 2: something about it. This is not a result of something
[1:18:25] Speaker 2: she did over night. This has been a lifetime pretty much,
[1:18:29] Speaker 2: but you stepped it up in the last couple of years.
[1:18:32] Speaker 2: I think it's stepped up pretty hard in terms of
[1:18:35] Speaker 2: the leanness and the shape.
[1:18:37] Speaker 1: Yes, I've changed my way of training. I think after
[1:18:42] Speaker 1: I retired from bodybuilding, I relaxed about my training and
[1:18:47] Speaker 1: I think I've elevated it. And I didn't have to
[1:18:52] Speaker 1: fit in a criteria for a category in bodybuilding, so
[1:18:58] Speaker 1: I just thought, I just do my own thing and
[1:19:02] Speaker 1: just do me. And I think this is the outcome
[1:19:05] Speaker 1: of it. So nothing intentionally. It's just happened because I
[1:19:09] Speaker 1: love it, and I think that I feel the best
[1:19:15] Speaker 1: I've ever felt and looked ever in my fifties rather
[1:19:19] Speaker 1: than my forties and thirties. So I hope that I
[1:19:22] Speaker 1: can continue doing that and progressing from that as well
[1:19:29] Speaker 1: any injuries or anything like that.
[1:19:31] Speaker 2: I hope to be at an interview in you in
[1:19:32] Speaker 2: ten years time. I'll bet you be even even to
[1:19:36] Speaker 2: Thanks Bri, thank you.
[1:19:37] Speaker 1: So much for having me Mark. It's been a pleasure.
[1:19:39] Speaker 1: Thank you, thank you.

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