Simple Nutrition Insights
Welcome to Simple Nutrition Insights, your practical guide to understanding nutrition in less than 30 minutes. Join us as we break down the science of healthy eating into digestible insights and actionable tips. Whether you're a busy parent or just short on time, our goal is to provide you with straightforward advice to enhance your well-being. Tune in for expert interviews, evidence-based advice, and quick, easy-to-implement strategies for nourishing your body and living your best life.
Simple Nutrition Insights
Kickstart Your Fitness Journey: Tips from a Top Trainer- Terry Linde
Ever wondered how to successfully start your fitness journey? Join us for an enlightening conversation with Terry Linde, a certified personal trainer and author, as he shares his transformative path in the fitness world. From aspiring gym owner to accomplished personal trainer, Terry reveals the motivation behind his books and how the pandemic revolutionized his approach to training. Discover how he has made personalized workouts more accessible through virtual platforms, ensuring that fitness can be pursued from anywhere.
Learn why investing in certified personal trainers is a game-changer for hitting your fitness targets. We unpack misconceptions about personal training and highlight the invaluable expertise trainers bring in understanding body signals and crafting customized workout plans. Terry emphasizes the importance of education in fitness, shedding light on how trainers guide clients on when to push forward and when to hold back, ultimately aiding recovery and progress. Consider personal training as an investment in your health, one that pays dividends by keeping your fitness routine effective and tailored to your evolving needs.
Our discussion also touches on crucial fitness concepts like catabolism and anabolism, stressing the vital role of recovery. We offer practical tips for beginners, from setting achievable goals to being aware of existing injuries. Dive into the often misunderstood world of body composition and learn how to balance cardio and strength training. We conclude with a call to action, inviting you to access a treasure trove of fitness resources at destinymanagement.com, designed to make your fitness journey as informed and empowering as possible. Join us as we explore all the tools you need for a healthier, stronger you!
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Hey, welcome back to another episode of the Simple Nutrition Insights Podcast. I am your host, leonila Campos, registered Dietitian, and today I have a special guest, terry Lindy, who's joining me today for an awesome episode. And so a little bit about Terry. Terry is a certified personal trainer who specializes in helping people of all ages and backgrounds reach their fitness goals and enjoy a higher quality of life. He has a Bachelor's of Science degree in physical education with a minor in business from Washington State University and carries certifications with the American College of Sports Medicine, national Academy of Sports Medicine, world Instructor Training Schools and the National Strength Coaches Association.
Speaker 1:Terry has written and published four books the Final Edge Look and Feel your Best. The Final Edge Peak Performance. The Final Edge you Are what you Eat. And the Final Edge Iron Athlete Training Journal. So, to say the least, I am very excited to have Terry, and today we're going to talk about something that I get often right when I have new clients that are going into this new journey of health right, and that oftentimes is you know I have no experience at the gym or you know how can I start, and so essentially, today's topic is about tips on how to start a training program right for beginners, so I'm really excited. Thank you so much, terry, for joining me and welcome to the podcast. Thanks for having me. Yeah, so I want to start with just asking you, right, obviously you have a strong background right in personal training, in just all the books that you have written, and so tell us a little bit about your career right, like what got you into personal training and how, essentially, how did you get there?
Speaker 2:I got started in personal training basically with my own sports program and training. So personally, I started training in junior high and always wanted to get into the fitness industry. I actually wanted to own a gym and got set up for that, but personal training was just getting started. Back in 1987 is when I graduated college and the gym I was working at allowed me to start the whole personal training program and build it up and I just continued that over the years. I like working with people and helping them with fitness, getting them stronger and seeing what it can do for enhancing their lifestyle.
Speaker 1:Awesome. I think having, um, I think having that passion right, it really makes a difference when you're going into a field and you can always um grow right, grow from those experiences Awesome. So I love that. You know you've written uh, you're an author of four books, right, and so, um writing, obviously, writing in general is difficult, but what was maybe the main reason as to why you decided to write your books?
Speaker 2:Well, basically with my business when I went out on my own, most of my clients were small business owners, so they were kind of my mentors and I listened to their advice and kind of built my business around their advice and learned a lot over the years.
Speaker 2:And a lot of times people want to get started with a workout and they get a program and they go full bore but they don't know necessarily what their body's trying to tell them and what to look for and listen for as far as how to make adaptions, when to push, when to hold back and such.
Speaker 2:So over the years, with all of the knowledge that I gained, I tried to put that into the books in a written format for people to help learn, for how to begin progress through a program. What are the keys for making a fitness program successful for the long term, so they're not just doing it for one or two months and get sick or injured. They're able to continue it for the rest of their life, make the changes that they need based on what their body's telling them, what their goals are, and give them all of the key principles. So that was kind of the reason I put the books together and back when I did that there wasn't really an internet so there wasn't a lot of digital form, so it was all just in writing. So it was basically for clients education.
Speaker 1:Yeah, awesome, and I think that's really important, right, the client education and really showing and teaching clients right, or just people in general how to do something, versus, like you know, just giving them a plan or giving them a paper, right, and like here you go, but there's not that education right, that, okay, how are they going to continue to do something right, how are they going to continue to manage or achieve their goals if they don't have that education right?
Speaker 1:I think the education part is extremely important and I agree with you completely, because even with nutrition, right, there's so much to know, but we almost have to sift through all the noise, right, and really focus on, like, okay, what is the information that we really need and what is the information that we can use to help you achieve your goals right and learn from that. And so, yeah, awesome, I'm glad that there was a need, right, and you were able to produce those books to help your clients with that specifically. So you've been a personal trainer for a long time, and so I think this is an important question right after the pandemic, because a lot of changes happen, right, either good or not so good. And so, in your case, right, how was the pandemic, or how did the pandemic affect you in your personal training business?
Speaker 2:Well, the fitness industry was closed down for, I believe, around nine months during the pandemic. So everything that I did was in person before the pandemic and a lot of that turned virtual. So a lot of the people that I work with now for programs, taking them through the exercises, is done via Zoom, skype, some virtual internet type platform. So the training portion now can be done anywhere. So a person doesn't have to go to a gym. They can get a workout. They can get personalized instruction at their home, at an office gym, at a gym, wherever it might be. So most of my appointments now are virtual versus in-person, and that was the major change.
Speaker 1:Right, I mean, I think that was such a positive change, right, just to shift that mindset as to like, oh, I have, when I want to exercise, I always have to go to a gym, right, or I always have to leave my house, and that changed things. Right, it's like, no, you can do these things anywhere, right, virtually anywhere. And I think, yeah, that's the positive thing about the pandemic, right, that you were able to shift quickly, right, because this happens so fast from like in person to okay, no, hey, we can keep going. Right, we can do it online, which is a challenge, even though that was an option. Right, I did see that challenge too, with, even now, with clients, right, like you know, I gained so much weight during the pandemic because the accessibility of food right, we were home all day, but also not being able to know what to do, right, they, I have some clients that said you know, I used to work out, I used to go to the gym five, three to four, three to five times a week.
Speaker 1:When that closed and we went, you know, we, we all were home. I didn't know what to do after that. Right, I was just, I was lost, and I think that comes in, like the education part comes in right, like if you knew right what to do even when you were not going to the gym, that would have helped. And so, yeah, I think that's the positive thing right about going virtually. And so, with that in mind, right, because not everybody likes virtual. And so what were some of the challenges that you faced right, either with clients that were maybe resistant to virtual sessions or just the challenges of going virtual essentially, yeah, there are people that will not do anything virtually it has to be in person.
Speaker 2:So one of the biggest challenges was getting people to try it and get them comfortable with it. Outside there's always going to be the issue of the connection issue and how good the quality is for working with different people in different locations and the Internet connection, because there is a lot of a lot of times it will freeze or it breaks up, of times it will freeze or it breaks up. So getting them comfortable with that, that's not really too huge of an issue, unless the picture stays frozen. And a couple of times over the years we've had to reconnect. But it's always been able to work with an appointment. But it was just a matter of getting people comfortable with the idea, getting them set up on a laptop, a phone, computer, tablet, whatever it might be, showing them how to connect, how it will work and getting them to try it. And then, once they tried it, they were open to the idea and it's continued to grow ever since.
Speaker 1:Yeah, awesome. Thank you Absolutely. I think you said it so perfectly right, like just getting them to try something. Right, even with nutrition is the same, right the same. Let's just try this plan, let's just try these goals. Sometimes there's a lot of resistance and often times we almost have to circle back right Several times until the client feels comfortable and that's okay, right, we are meeting clients where they're at, and I think that's that's totally fine as well.
Speaker 2:Sometimes it'll take one time and other times it takes 20, but yeah, it's just a matter of continuing Exactly, absolutely Nice, okay.
Speaker 1:So what are some of the and I'll elaborate here a little bit more, but what are some misconceptions, right, that people have about personal training or personal trainers, because I'm sure there's so many but that you have heard of or that you have been faced with?
Speaker 2:I think one of the biggest is that a lot of this there's not a licensing situation for personal training, so pretty much anybody can do personal training or say they're a personal training trainer. It's gotten a lot better over the years because most trainers now that I'm familiar with do have national certifications, so there is a certain benchmark for their knowledge level. But in the beginning anybody who worked out at a gym could call themselves a personal trainer and they know what might work for themselves, but they don't necessarily know what works for somebody else. But they don't necessarily know what works for somebody else and a lot of times that led to injuries and not making enough progress and so on. So I think that's one of the biggest issues with the industry is can you find a trainer that has the knowledge to know what is needed for the client versus just knowing what works for themselves? And the certification certifying bodies like American College of Sports Medicine, national Strength Coaches Association each one has their own specialty. Strength coaches is obviously for sports More. American College of Sports Medicine is more for medical injury, let's say, rehabilitation ended. So the different certifications do have their own specialties, but being able to find a trainer that knows has the correct knowledge to work with individuals and know how, knows how to make adjustments for each person, I'd say is one of the biggest reasons.
Speaker 2:And then also the cost. The value has to be there. So there is a cost for personal training and a lot of times people don't think that they need to be able to pay to work out or to learn that. But to some degree they need to learn what their body is telling them and most people don't know when to push, when to hold back. So if they're supposed to do like three sets during a workout, on some weeks it's better just to do one set. On other weeks it might be better to do four sets. It's all a matter of what they can recover from their stress levels, their nutrition, sleep patterns, all of that going to play for the recovery. But recovery is where they make the progress and that's what they need to learn what their body's telling them, so that they can make adjustments each day and each week.
Speaker 1:Awesome, I really love pretty much everything that you said right. Number one knowing that personal trainers have certifications right, and they are uphold by these other organizations. So you also have to keep up with with trainings, right, with education, and so, um, I think people have to really understand that, right, yeah, you can find, probably, people that can call themselves personal trainers, right, but then you have your actual certified personal trainers that have their certifications right, and so, in that aspect, right, right as a consumer, right as a client, it's our responsibility right to have that to do that. Due diligence, right, okay, yeah, you're a personal trainer, right, tell me about your certifications. Right, tell me about your trainings. That is up to us as the client, right as the consumer, and then you know, finding the actual person right, that is going to help you as well.
Speaker 1:Uh, and the other thing, too, that you mentioned right Is like really learning when to push and when to hold back, right, um, which is absolutely true. We don't know that right, because it's knowledge that we don't have. We only know what we know essentially, and so we need someone right that can tell us oh, oh, this is your plan, right, but can also guide you along the way right to make adjustments and to make changes, because oftentimes we see, like investing in a personal and I say investing right, because it is an investment, it's something that you should invest in in a personal training as, oh, I don't need it or I can look things up or I can do it on my own yeah, absolutely, you can. All those things are yours, like nutrition, right, you can all these things on your own. But, number one, how long is it going to take you to for you to figure it out right, instead of like going to the expert right, that has done so many years of schooling and that you can continue to use that right?
Speaker 1:Same thing with a personal trainer right, that you can invest in a personal trainer, a certified personal trainer, that is going to show you how to do the movements properly, but also to create a personalized and tailored program that is going to help you. So, yeah, I agree. I think that is so important to ask consumers and clients to change the mindset. So, in your experience, how important it is for just people in general and we're going to dive more into beginners right, but how important is for people to invest in certified personal trainers right, when they are when they have these fitness goals depend on their knowledge base.
Speaker 2:But and the goal for personal training is not to work with somebody every day, every week, every month it's to educate them on a program and give them a good, solid base in education. So I think it's very important, even if for a person just to do at least one session to learn about proper technique for the exercises so they don't injure themselves and they're making the best progress they can for the effort that they're putting in. And then some people need more and follow up. So it could be anywhere from one appointment to eight appointments, whatever the number might be, and a lot of times it does continue because the programs. So you'll start with one program but that's not going to work with you for the rest of your life.
Speaker 2:You need to make some changes and adapt and go through some cycles and periodization for the workout. So you might get together with a trainer once every eight to 10 weeks to get a new program or something like that, do a couple sessions with them to learn the proper technique and then go on your own and then there's. So there's that end. And then there are people that will not work out without a trainer and an appointment. So those are the people that you will be working out with weekly, but it can vary, so it's not like a set number or you have to work with a trainer for this number of times. It's just to get the education, a good, solid program for your goals. If you have bad knees back, whatever it might be that the program's addressing that and it's not putting in exercises that might put a person at higher risk for injury, those types of things, and it could be again just from one session up to many.
Speaker 1:Yeah, absolutely Right. And I think, again, it comes down to that personalization, right. And so if you know like, hey, you know I'm anxious to start right, or I don't know where to start investing in that right, because it's something that is going to help you again, like you mentioned, not only having that education, right, but really setting a strong foundation, a strong plan that you can do for that many weeks, right, eight to 10 weeks or whatever the case may be and keeping that in mind, right, it's not like, oh, I'm going to just invest in these many weeks, right, or get a program for these many weeks, and then I'll just repeat it, repeat it, repeat it, because we know what's going to happen. Right Is one. It gets.
Speaker 1:You know you don't get the results that you want, right, but that repetition, right, I'm sure there's, it goes beyond, not like getting bored of just doing the exercises, but what else would you say, right, like if you follow a plan for months and months and years, and you're like, okay, let me just, this is what I do, this is what I did, and it gave me results, and now I'm not seeing any results. Why do you think that is?
Speaker 2:It's mainly because your body does adapt to anything that you give it any stresses.
Speaker 2:So if you're doing the same thing day after day, week after week, your body becomes accustomed to it and the only way that it makes change is if you ask it to do more than what it's used to and allow it to recover.
Speaker 2:So, changing up the exercises, and as your body progresses, things change. So initially your goals might be in one area, but then you reach your goals and then you make goals for a different area, and that's where the program needs to change, and just the exercises. So there's not the same stresses on the joints and the tendons. You can still make progress and allow for active recovery with other parts of the body and different focus areas, and it's not like you have to be changing the program every, say, four weeks. You get a base level of programs and you can rotate through them, and there's also different fitness components that need to be focused on, such as strength, power, endurance, cardiovascular endurance, flexibility. All of those can't be trained at one time effectively, so you focus on one or two areas and then go on to another one or two areas and you're cycling that throughout the year.
Speaker 1:Awesome, yeah, thank you for definitely mentioning that as well, right, and you mentioned the importance of recovering right, because that's where we grow and the importance of sleep and stress management.
Speaker 1:And these are the things that I talk to my clients every time.
Speaker 1:Right, because it doesn't only impact our recovery, right, and our growth in terms of fitness, but it also affects our nutrition significantly, right? So, if we're sleep deprived, right, we're going to have more of those sugar cravings because we feel, right, our bodies are tired, our brains are tired, and so we feel, oh, I just need, I just need something to give me some energy, right, but the root cause is that we didn't sleep well, our quality of sleep wasn't the best. So we oftentimes attribute those cravings right, because we're tired, right, but we feel like by just having them, we're going to fix the issue, and that is not the case, right, we need to fix the sleep issue. The same thing with stress, right. We know how stress affects our bodies and our minds, beyond cravings, beyond feeling like you just have so much on our to-do list, but it affects every single cell in our bodies, right? So can you talk a little bit about the importance of recovery in terms of fitness right In terms of training and growth.
Speaker 2:Catabolism is made up of two parts, so catabolism and anabolism. Anabolism is the building up and catabolism is the breaking down. So if you're not recovering fully each workout, you're in a catabolic state. So you're always in a broken down state and that's making your system much more susceptible to injury and illness. So chances are you're going to catch any cold that goes around, you're going to be getting sick more often and that's kind of your body's way of making you rest to get the recovery. So if your calories are too low or you're not recovering in between, then everything just stays in that catabolic state and there's a lot of inflammation that comes from catabolism and the breaking down and it's so much harder on your system. Every component in your body is affected with that and it's just not building back up as much as it can back up as much as it can.
Speaker 2:And one analogy I like is roughly 300 billion cells every day are replaced in your body and about every seven years you get a new body. Every cell has been replaced. So it's kind of like a copy machine. And if you're giving your body what it needs all through the seven years, then the copies stay nice and clean. But if you get a blemish in there, then the next seven years you get a bigger blemish and a bigger blemish, and that's kind of the aging process. So we just need the recovery to be able to build up strong enough to prevent the injury and the illnesses. If you are giving your body everything it needs, your immune system is pretty strong, so it can fight off quite a bit of things such as COVID. But when you get into a weakened stage you're much more susceptible to all of that kind of negative situations.
Speaker 1:Yeah, thank you so much for explaining that. So I want to dive into our topic for today, which is what are some of the tips that you would give to someone that wants to start training, right, wants to start adding some exercise, but they're beginners, right? They have no idea how to do anything. Or maybe they have some knowledge, maybe, but they're just complete beginners Like. What are some of the tips that you would provide?
Speaker 2:The biggest things is to set realistic goals and a lot of times people by far the majority of people that I've ever worked with weight loss is their biggest goal. But defining exactly what that means, because a lot of times people are catabolic and when they start lifting, with no other changes, they're going to put on muscle that should have already been there. So they tend to gain weight at first. And by setting realistic goals and doing a body composition test of some sort. So the scale only gives your body weight but you need to know how much is lean body mass and how much is fat mass and separate the two, because you can gain weight on the scale and lose body fat, but without some sort of body composition test you won't know.
Speaker 2:So doing those types of things up front, knowing about any injuries or imbalance, muscular imbalances, like if the front of the leg is tight that can cause knee problems so you want to know that and be able to address that before you work on strengthening the muscle a lot, because if you strengthen it, focus on that, it's going to tighten up even more and can cause issues.
Speaker 2:So addressing what where the person is initially and finding that out and and then putting together the program, starting slowly. So if a lot of people go out and they'll find a program that says to do three or four sets of an exercise but all you need to do to start is one set of the exercise because your body isn't used to doing anything that you've just started, so it's going to be a new shock and if you get any kind of muscle soreness you don't need to do more than one set. So you continue with one set until your body tells you that you should go further by not getting sore anymore, that it's adapted. Then you can go to two sets and then three sets and build up slowly so that your body is able to recover. Those are some of the biggest things I've encountered with people over the years.
Speaker 1:Yeah, thank you so much for bringing up the scale. Right, because it is in the realistic goals. Right, because it is so important to know exactly what we want. Right, of course, at the beginning we might and I hear this too right, when I see clients oh, oh, if it's for weight loss, oh, I want to lose weight. Right, okay, let's explore that a little bit more. Right, like, how does that really look like for you and how are you going? How are we going to measure that?
Speaker 1:And I think you know bringing the, the body scan is so important, or any other way to measure our body fat, our body composition. Right, because oftentimes and I see these often right with clients where they just are focusing so much on the scale, and more so with clients that have dieted in the past. Right, or everything is just about the scale and it's going to be frustrating because we know how much the scale changes. And, as you mentioned, right, we know that when you start training and you're doing strength training, there's going to be muscle building and you see that scale going up and you're going to be like, what the heck? Right, like I'm doing all these things and instead of losing weight, I'm gaining weight. And so they now they get discouraged.
Speaker 1:So I love what you said about you know this is going to happen, and I think it also brings a point right that knowing or telling our clients that right, hey, most likely we're going to see some weight gain. But here's the difference right, it's oftentimes, or most likely, it's going to be muscle mass. Right, but can you tell us a little bit more about how you explain this to clients? Clients are resistant and they're so taking their weight, and the scale essentially dictates the progress. How do you work with clients with that specifically?
Speaker 2:Tough psychologically a lot of times. But it's a matter of educating them. So if they know what's going on and the reasons why something is happening, they're usually okay with it because they'll know that it's not going to continue that way. So, trying to find out where they are at, I find out like what prior weights were like, say 10 years ago. So I know if they were heavier, lighter before, if they've had more muscle in the past or if this is going to be their heaviest, for how much muscle that they do have.
Speaker 2:I go over the expectations of how quickly muscle will go on.
Speaker 2:So if they've been catabolic and they've had, say, 10 more pounds of muscle than what they have right now in the past, then that 10 pounds of muscle can come on fairly quickly in the first couple months.
Speaker 2:If that isn't the issue, then gaining one pound of muscle in one month is extremely hard. So going over where they can expect to reach that crossover point. So realistically, losing one pound of body fat per week is realistic and gaining one pound of muscle per month would be fairly realistic at first. So go over where that crossover point is, whether that might happen in eight weeks or 12 weeks or whatever it might be, and then keeping in touch with them to make sure that we're testing and retesting frequently enough so they know what is happening. So they know if they went up five pounds on scale, well, you've gained seven pounds of muscle in this time period, but you've lost 10 pounds of fat to gain the seven pounds on scale or whatever it might be. But just the education, the follow-up and keeping them aware of what changes are happening, why we're doing something, the explanation behind it, so they know the why's and the how's and all of it, how it's going to work. And then continuing the follow-up to keep them going consistently.
Speaker 1:Yeah, awesome, I love that. Again, you focus on the education, right, because it absolutely makes a huge difference when we are seeing these changes right in our bodies and we're seeing that on the scale and you're like I don't know what's happening, and so of course, we're going to feel discouraged until we learn, right, like, what is really happening to our bodies and that we're adding some muscle mass which is going to help us long-term, right, not only to, you know, get to where we want to be, but also for longevity reasons, right, to strengthen our bones, right, and so I think those are important things to also educate our clients on as well. I want to. I want to talk a little bit about women specifically, right, because, especially as beginners, I often hear these, hear these, that, oh, I don't want to do strength training, I don't want to do resistance training or lift weights because I don't want to look bulky or heavy, right, or manly. Uh, what are your thoughts on that? Like, how do you approach those, the those comments?
Speaker 2:yes, definitely tougher. Um with that. And again, it's a matter of educating them on yes, they will gain muscle. This is how it will help your strength, your shape, your lifestyle, how you'll be able to move, function, do daily activities better. You're not going to be gaining so much muscle that you're going to look like a man, that you're going to look like a man. Hormones are different. Going over those types of things with them and showing them how they're separate different, I should say, from men with hormones and that they're not going to be gaining as much muscle as a man. Strength, leg strength for women and men is pretty equal pound for pound, but women don't have as much musculature in their upper body and way back.
Speaker 2:One thing that was big was I don't want to get a bulky neck and look like a fire plug.
Speaker 2:So it's a matter of taking the measurements and showing them that their neck isn't getting big. Or if they're worried about a certain body part like, say, legs or hips, something getting too big, hips, something getting too big. We're taking the measurements, showing them how much. If they're getting larger with the body composition, why? Because of the muscle, and then, as they lose the body fat, now the measurement's going to come back down and it's again keeping them going to get them to that crossover point. And then they see their measurements coming back down and they see their scale weight coming back down after a period of time. So it's again just a matter of educating them and communicating with them and staying in touch with them on a regular basis whether I see them, to talk with them in person or it's email or text or whatever it might be but just keeping that consistency going until they do have hit their crossover point, for where the fat is coming off quicker than the muscles coming on.
Speaker 1:Yeah, awesome. Thank you for explaining that, because it is something that comes up often and having to explain them, because exercise is something that I encourage, right, working with a personal trainer is something that I encourage, highly encourage. Right, because I'm not a personal trainer, I am a dietician, right, and so that I know my scope of practice and I know my level of knowledge, but I can always refer, right, which is something that I encourage all my clients right, we have to do some kind of exercise. Right, if we don't want to do the gym or if we don't want to do strength training at the moment, let's start with something small.
Speaker 1:But the goal, right, is to add some strength training, not to get bulky, but because it's going to help us long term. It's going to have a metabolism, right, it's going to help us long term. Just the functionality and the mobility, right. As we get older, we lose that, and so we want to be able to establish that. Um, way before we get, we get there. And so here's a question for you that I also get often do if I want to lose body fat, right, oftentimes I say I get asked if I want to lose weight, do I focus on cardio only, or do I focus on strength training only, like what? What is your answer here?
Speaker 2:I'd say both.
Speaker 2:So if a person's timeframe is very limited let's say they can only do 20 minutes at one time I would design a program where it would be like a circuit. So it's keeping their heart rate up. So they're getting cardiovascular benefits, but they're also getting strength benefits also, but both are needed. So the muscle the more muscle you have, the more calories you burn 24 hours a day. So it's picking up your metabolism. That's where the fat is burned. So it's the more muscle you have, the more calories you burn, the more fat you're burning on a daily basis 24 hours a day.
Speaker 2:Strength training is usually higher intensity, so it's considered anaerobic, which means without oxygen. So the fuel you're using is primarily carbohydrate, not fat for the actual workout, where, with a cardiovascular workout staying in your target heart rate, you're burning fat as a fuel source. So you're burning more fat as a fuel during the cardiovascular workout, but you're burning more fat 24-7, with gaining more muscle and strength, and you need both. And one other thing like cardiovascular exercise will put on some strength in the legs or arms, depending on what movement you're doing, but it's not getting a full range of motion.
Speaker 2:And what you were talking about for mobility and such down the road and longevity is you need a strength balance between the front and the back of your body, the inside and the outside of joints all around the musculature. There needs to be a certain strength balance through the full range to prevent injuries and allow and keep the mobility and the flexibility down the road. And strength training is you can gain strength without gaining a lot of size. It's a matter of how you do the program. If you wanted to focus on gaining as much strength and muscle as possible, there is that aspect. But you can gain strength and just a little bit of muscle without having to focus on gaining a lot of size.
Speaker 1:Awesome. Thank you for making that differentiation right and answering that question, because it is something that I hear or I get asked often, right, or that comes up in sessions. Right, and I agree with you. Right, of course, you're the personal trainer certified personal trainer but when I think about health-wise right, they're both so beneficial, right, we have our cardio, which is going to help our cardiovascular health, right, and then we have our strength training for strong muscles, strong bones. So, yeah, we want to be able to do both for overall health and wellbeing.
Speaker 1:And I love how you mentioned about, like, the time right, if you just have 20 minutes which who doesn't have 20 minutes? Right, like we can make that work and doing that in a circuit type of training. Right, that way, you are getting your cardio and you're also getting some strength training in it, and we don't have to spend two hours at the gym. Right, or something like that, which is another thing that I get asked right, like, do I have to go? Right, I hear this often oh, I don't have an hour or two hours to go to the gym and exercise, and I often say I don't either. Right, but we can do other things. Right, like we can make things work. So I love that you mentioned that in that essentially right. You accommodate the training to the amount of time that the client has and make it so sustainable, right and so attainable which is great.
Speaker 2:So even if they can only do five minutes a day, it's the consistency over the long haul that's going to get them the progress. So five minutes a day they might not make as much progress as if they could do 20 minutes, but they're still going to make progress and as long as they're consistent, they will reach their goals over the long haul.
Speaker 1:Right, yeah, awesome, okay. So we talked about some tips, right, and some of the tips that you provided. So knowing where they're at right, the body composition, and just measuring that often, and seeing what type of exercises they can do, right, and in seeing what, how, what type of exercises they can do, right, ok, so how can people work with you, right, where can they find you? How can they, how can they reach out to you if they're interested in your services? How can they get in contact with you?
Speaker 2:They're. Call me directly at it's a toll free number. Call me directly at it's a toll-free number 877-492-1957. Or email me. I'd be glad to go over any questions with them and I believe I sent you a link for my scheduling page if they wanted to schedule, like a conversation over a Zoom or Skype or something like that as well. So any of those would work well.
Speaker 1:Yeah, awesome. Thank you so much. Don't worry, listeners, if you're like driving, please be safe I'll make sure to add all that information in the show notes as well. Some freebies, right, that Terry sent me, so I'll add those to you in the show notes too, so you can take a look at that. Any final thoughts?
Speaker 2:anything else that you would like to add's also a member resource area at our website destinymanagementcom that people could go to, that have tons of articles and information and information on putting together programs. And then again, please feel free to contact me and I'd be glad to go over any questions anybody has.
Speaker 1:Absolutely. Yeah, thank you so much for your time and all the information that you provided. Right, I think making this super doable, right and super simple to start, sometimes that's all we need, right, to take that step and start moving our bodies, right? I love that you focus so much on the education aspect of it, right, that is knowledge that we're going to have and that we're going to keep with us right for the rest of our lives. So, yeah, absolutely, thank you so much for your time. I'll make sure to add all those details in the show notes. Yeah, thank you again. Anything else that you would like to add?
Speaker 2:Appreciate you having me on the show. Thank you very much.
Speaker 1:Absolutely no problem. Thank you so much. Thank you everybody for your time. Remember to stay safe and stay strong, and I will see you in.