Movement Became His Medicine: Turning Pain Into Purpose

When Helgi Olafson was diagnosed with ankylosing spondylitis at just 19 years old, he could have accepted a future defined by chronic pain and limitations. Instead, he chose a different path.

In this episode of Fit For Radio, Helgi shares the incredible story of overcoming addiction, setbacks, and self-doubt to become an Ironman, ultrarunner, filmmaker, and advocate for people living with chronic illness. From losing his driver's license for a decade to completing some of the world's toughest endurance events—including raising more than $20,000 for the Spondylitis Association of America—Helgi's journey is a testament to the power of resilience and purpose.

But this conversation goes far beyond running. Helgi opens up about sobriety, chasing validation through achievement, learning from failure, and why he's redefining success at 43 by focusing on balance, community, and living with intention.

Whether you're an endurance athlete, facing a personal challenge, or simply looking for inspiration to keep moving forward, this conversation is packed with honest insights and powerful life lessons.

Transcript

SPEAKER_03 0:00

Could have bread every single day and be just fine. I think if you lived in an environment that peanut butter and jelly sandwich was your nutrit most nutritious meal of the day, I would say if if you have to eat three of those a day, like that's okay. You're it's it's okay. And if you're doing all of the other things, like we talked about in this box of where are your calories, where's your protein, where's your water, where are your sodium levels, where's your fiber? You know, all of these things are in check. If bread is included in that little space every day, go for it. If you're finding that you're really struggling with gluten, of course, make that adjustment.

SPEAKER_01 0:49

It is the Fit for Radio Podcast, and I'm your host, Drew Tiedeman, here at the Stafford Hills Club. Now, if you haven't been here before, you're missing out not just the saltwater pool, which is you can hear the music popping, people getting out for summer break. It's a staycation all summer long here at Stafford Hills, but it's not just that. It's a premier tennis facility. It's also uh the place I choose to work out. It's got great recruit recovery facilities, and my wife loves the classes here. And right now I'm actually very lucky to have a guest in here who knows a lot about the Stafford Hills Club, as she is uh the director of fitness here at the club. Her name is Wendy Aaron. How are you doing?

SPEAKER_03 1:32

I'm great. How are you?

SPEAKER_01 1:34

I'm great. It's uh we've been trying to get you in here because uh you've got a lot of knowledge about different things in fitness, health, wellness, all this stuff. Uh, long before you and I actually got introduced, I'd see you uh training people, but also overseeing uh your staff here who uh super friendly and knowledgeable group. Um, how long have you been here at the club?

SPEAKER_03 1:56

I've been here just shy of 10 years.

SPEAKER_01 1:59

Wow.

SPEAKER_03 1:59

Yeah.

SPEAKER_01 1:59

And I feel like there's a handful of people like that. They just celebrated another instructor here. Which it tells you something about a place. You know, a lot of these clubs have a lot of turnover, but when you come here, you want to stay here. And uh that's why they haven't been able to peel me out of the chair quite yet.

SPEAKER_03 2:22

It is very uncommon in the industry. And out of all the places I've been, I will say it's like the best team. It's definitely worth a look.

SPEAKER_01 2:31

Hit them up today if you uh don't believe us, staffordhills.com. Tell them Drew sent you for half off your initiation. And remember, get in where you fit in because family memberships do fill up, and I'll be at the pool, and I really want to see you there. Um, now we're gonna talk about some myths in health, wellness, fitness, things like that, because I think we all get inundated, especially this day and age with social media and everything, where you are told that this is how uh you take care of yourself or how you eat or how you sleep, and not sure it's an expert telling you the majority of the time.

SPEAKER_00 3:05

Um degree.

SPEAKER_01 3:07

So let's just kind of start at the top. You know, when let's start with breakfast, something very simple. Now, we were raised, uh at least in my generation, raised that you gotta have a good breakfast, a breakfast starts the day, gotta have breakfast, lunch, and then a well-rounded dinner. And what I found as I got older and my metabolism slowed down, that that is a lot of calories for a little guy like me.

SPEAKER_03 3:33

It's also like everybody's so different, right? So it really is, and this is gonna go for 90% of what we talk about is the whole all or nothing or always or never does not usually apply. So for some people, they may wake up and really need to eat a good breakfast before going to workout. They're gonna get a better workout, run, whatever it is that they like to do. If they have a good breakfast, they feel amazing. I teach at 5:30 in the morning. I can't eat a big breakfast before that. I just feel better eating right after that. So it yet, if I was gonna go maybe on an eight to 10 mile run, I would need to get up early and have something to sustain. So it really is so dependent on the person, what works best for you. And then if you're looking at it from a weight management type of um viewpoint, then a lot of times I think we got the whole like gotta eat breakfast because it stokes the metabolism and starts things up. And so at the end, it is mostly math, right? Calories in versus calories out, which we can kind of discuss a little bit more. But whether that is three, 500 calories at breakfast or you're waiting until 10 a.m., it's still the same number. It's it all ends up being calories in, calories out. So when you eat those calories, for the most part, it doesn't necessarily matter. It's just gonna be when you feel better. Um nighttime eating can kind of make a difference a little bit for sure. But for breakfast, if you are one of those people that wakes up hungry and you want to eat, do it. If you don't, don't believe the whole breakfast is the most important meal of the day.

SPEAKER_01 5:09

For me, it's I kind of uh look at it as like it's like a bucket where I'm pouring food into the bucket. But if the bucket and if the bucket's on fire, which is like when you're working out or or just being active, you go for a hike or whatever, you obviously can pour more into the bucket because it's cooking off as you go. Um, I also have this kind of weird thing that because I normally fast if I'm not going to the gym. If I go to the gym, I'd like some protein in my body just so I'm not like getting lethargic or last thing I want to do is like fall over in a gym. But if say it's the weekend and my wife's like, hey, we're gonna all eat breakfast together, and I don't want to miss out on that. So I eat the breakfast, I'm almost immediately hungry for another meal.

SPEAKER_03 5:52

It can't it totally can happen, especially because if it is heavier on the bread products, which I'm again not not one to say don't eat bread, um, but it can make you feel like that. Why they give chips and salsa at the beginning or bread at the beginning of a meal at a restaurant, is because it does kind of expand and make you want to continue to eat and it just it's not as satiating. So for sure.

SPEAKER_01 6:14

And so if I'm in a fast where I'm just basic and not working out, if I'm in a fast where I just kind of train myself to where I don't truly get hungry until that noontime hours, I'm not starving. So I and like you said, everybody's different, but I think it's kind of listening to your body too. And it's like, okay, well, when I do X, Y, and Z, this happens. When I do it like this, this happens. And then you can kind of blueprint your layout.

SPEAKER_03 6:43

And depending on your goals, right? I mean, everyone is different. Like, what is your why? Like we say this a lot in every industry. What is your why? That's gonna make a big difference. On if I'm training for a marathon, I'm gonna maybe have a whole different focus than if I have a client that maybe is looking at weight management. That's gonna be a whole different conversation. So again, it kind of all comes down to every single person is different. What are their goals? What are their genetics? What are their hormones?

SPEAKER_01 7:11

Like everybody's so different that um but a calorie deficit is going to end of the day, it's gonna move the media.

SPEAKER_03 7:18

50% of the time, the calorie deficit is what makes weight loss happen.

SPEAKER_01 7:23

And which is kind of um, which is kind of sad because they don't sell that on television. They don't say, you know, if they're selling some sort of a weight loss drug or or like a hydroxy cut back in the day, they're they're not going to say, or you could live in a calorie deficit. Right. Because that doesn't make anyone any money.

SPEAKER_03 7:42

No, totally. And I think that, you know, now we do have great tools like GLP ones that help people live in a calorie deficit without feeling like they're starving all of the time. And I know that that's kind of such a thing that in the fitness world, people can be very judgmental about. But there's definitely two uh schools of thought that are going around on the I'm very pro because I think that understanding everyone is a little bit different. And you know, you have three daughters, I have three daughters. You know, just as a kid, like one child will be like never hungry and you have to force them to eat, right? Like So true. They could go all day and you have to like force be to half a sandwich in them. And then you might have another kid that is like, I want a snack, I want a snack, I want a snack, and they want to eat constantly. That's no different in adults. So say you have someone that is in the space of just really their body's hungry because genetically they they are different makeup that the hormones are not as prevalent that make you feel satiated. So if you're hungry all of the time, yes, you can go in a calorie deficit, but you're miserable. So if you have a tool that helps you not be so miserable in that calorie deficit, as long as you're under the guidance of a doctor and a physician and you know, you're safe. I think that tools can be really helpful so you don't feel like you're starving yourself because there's there's way worse ways to go about weight loss than GLP ones.

SPEAKER_01 9:07

A hundred percent. And those things, they just cascade a thousand other problems. And and when you start doing those things, it's hard to come back from it.

SPEAKER_00 9:15

Sure.

SPEAKER_01 9:15

Now I think with the GLP ones, I mean, it's obvious one of those things we're still early in the long-term effect of it. But one thing I am extremely supportive of is the idea that somebody whose weight is becoming a health factor where they're not going to survive anyway if they don't get control. Like it's not about vanity, it's about health. Right.

SPEAKER_03 9:38

And I mean, there's I've so many people around that are on it that yes, diabetes and cholesterol, your blood pressure. There's so many things that like I've had clients that like are off so many medications because of it. So and they have been around actually for a really long time. They've just been used for other things. They've been used for addiction, they've been used for diabetes for a while. So I think we tend to say because they haven't been in the mainstream for a long time, that we think they haven't been in a in around a while, they have. And they're FDA approved, like better than a lot of the supplements. Supplements are not FDA approved, right?

SPEAKER_01 10:14

And so take our word for it.

SPEAKER_03 10:15

Yeah. And so um yeah.

SPEAKER_01 10:17

It also, um, from friends of mine who have taken it, I've noticed that they say that it is a um it takes away cravings for alcohol as well. So if you think about, well, it's this and that, it's like, well, you're also probably saving yourself on the back end. I mean, yeah.

SPEAKER_03 10:34

Alcoholic, I think.

SPEAKER_01 10:36

You have that's a whole nother topic.

SPEAKER_03 10:38

Right.

SPEAKER_01 10:38

And and I do plan on having you on more than just this one time. I'd like you to be kind of um my ladies' fitness and wellness expert um, because there is so much to chew on, and we're only going to be able to scratch the surface on what people want to know. And and I I would urge people to send me questions and things like that because that gives us uh more of a jumping-off spot there. Because even just talking about food, and you know, you and I have discussed this when you're raising girls, you have three, I have three. And mine are a little older. A little bit, but you know, it's also one of those things where there's a dialogue in the world about what a girl should look like and and be like, and you know, what they should and shouldn't eat, and and it's a lot. And it's as a dad, it's tough to to control that narrative and also to make sure that you're not part of the problem because we're naturally like, oh man, look at my fatty stomach. Or I'm talking about me, not them, but it's it all rolls downhill.

SPEAKER_03 11:42

I could go back and kick myself for the amount of times when they were young that I was like, I'm gonna be able to do it.

SPEAKER_01 11:46

Talking about your body.

SPEAKER_03 11:47

Just being horrible to myself. And that's what they heard for so long. And I um I'm so happy that we've had these conversations, right? We've had very blunt conversations about it's just not healthy. And I don't want them to live in that world. I I want to promote strength. And, you know, they all luckily like they run and they love to do things and they're active because they on they've watched one, you know, they've grown up in an atmosphere where like they've gotten to go to marathons and see that it can be fun, exercise and working out, whatever, whatever hiking, walking, swimming, whatever, you know, modality you choose. Um, but that it's exercise should be about feeling good, mental health, physical health, not weight management.

SPEAKER_01 12:32

So I think it's empowering to work out in the right lane.

SPEAKER_03 12:36

So good to feel strong. And um, you know, I think that's important to have the conversations at home because if they have social media or they're at school, I mean, I, you know, seven, eight, nine-year-olds are talking about wanting to diet and wanting to lose weight because of the culture that that we are in. And um, you know, they're gonna be exposed to it regardless. So just having those like really honest conversations, like, yeah, that is really hard. But, you know, really being supportive and not talking, like you said, about ourselves in that way is, I mean, it starts there.

SPEAKER_01 13:08

And it's tough because even when you're talking to the other adult in the room, they're they listen to everything. Everything sponges. My fifth grader, who's just about to go to sixth grade, she she's at this mode now where we'll be talking adult conversation in the kitchen. I look over and she's at the breakfast bar, eyes wide open, staring at me. And then if I even try and like get her out of the conversation, she's all what are you talking about? What are you talking about? You know, they want to know. Yes. And that sponge is important. Now, for us, it's interesting because I also feel different about fasting, obviously, as an adult, versus what a child should do. A child is growing and should be full of nutrition. And and, you know, that was one of my problems is I was never hungry as a kid myself. And so my mom would make me the smoothie or she would have the breakfast ready, and I would just discard it or find a way to like not have it. And I remember being tired and lethargic and, you know, oh, he's being ADD or whatever. I'm like, maybe I needed a sandwich.

SPEAKER_03 14:07

Totally.

SPEAKER_01 14:08

It's like some of these things that I was not doing. You know, it's like I would maybe um open up my lunch and just find, like, oh, okay, well, there's some sugar in there, take that. And that's it. Yeah. But with our girls, and you know, I don't want to tell them what to eat as they grow up, but like right now, half of my morning is spent returning them to their chair to eat a little scrambled eggs, or I make them a smoothie with Greek yogurt every morning where I want them to have those things because they're growing in their their little bin of food is burning bright even without running around. And so I'm I'm diligent about that, but that's about as far as I go into the food world for them.

SPEAKER_03 14:47

I think that again, my personal opinion, introducing foods but not making a big deal of them is huge because if we are yes, like even like the whole like finish your plate, like forcing them to continue eating when they are not hungry is what creates in adults this like not knowing when to stop. They're not learning how to listen to their body. So we do, even when they're young, like we they're they're gonna eat when they're hungry for the most part, right? And so, yes, we know our kids when they get a little grumpy or they might need a little snack. So finding the snacks that work and not getting too bent out over like if if they've had, you know, only a little bit of junk food or too many goldfish other instead of whatever protein, that's okay. When they're little and they're gonna burn it off. They're gonna burn it off. And we it is about the messaging when they're that young. Like we really just need to like not go there as far as like even being too wrapped up in it. Yeah, food just needs to be um, you know, they're hungry, they eat, that's what food is for. And our job is hopefully to like provide them with options and hopefully expand their palate. But what could I mean, there's so many kids that they just eat chicken, nuggets and grilled cheese or bean and cheese burritos or whatever. They have their three things they like until they're 13. And then they go on and they have a great palate and they're they're fine.

SPEAKER_01 16:14

Yeah, and I it it is it is a slippery slope a little bit though, because you know, when I was growing up, and I'm sure it was the same for you, you go to certain kids' houses and you open a drawer, and it's everything from the junk food aisle at Costco, the big boxes, all of it. And like we didn't have all that stuff. And so I the way that my mom regulated it was you make those, you fight those battles when you're shopping at the grocery store. Whereas in if it's in the cupboard, my kids are gonna have it. I mean, the ruffles and the you know, fruit roll-ups and the whole thing, like they want it all.

SPEAKER_02 16:46

Yeah.

SPEAKER_01 16:47

Um, but for me, it's like if I don't want them to, I do want some nutritional value in it. So like that's where I do it is I try to not have it there. Now it's there. Right. And it always seems to find a way there. I'm like, how did we buy five things of Pringles? That's not even a chip.

SPEAKER_02 17:02

Yeah.

SPEAKER_01 17:03

But we've got it. And I don't push those things, but I'm also in a strange spot with like I was the kid who wouldn't eat the dinner. I was the kid who got left at the table. Like it was a fight all the time. White fish and steam spinach. Like, how is a seven-year-old gonna even eat it? And so I would throw the fit and we would go back and forth, and it's like real contentious times at part of my childhood. So I try not to do that, but I definitely have a child, and everyone in my family knows that if they do not eat, they are a zombie.

SPEAKER_03 17:39

Yeah, yeah, yeah.

SPEAKER_01 17:40

Like they're the like I don't want to say the worst, but they act in a way that is crazy.

SPEAKER_03 17:46

Yeah.

SPEAKER_01 17:46

And so I don't know what you would do in that scenario.

SPEAKER_03 17:50

Um, same finding the things that were I mean, it's exploring the things that do work. And, you know, I think that the smoothies or whatnot, feeding them before they get to that space. Like, you know, we all have all the kiddos that go from I'm kind of hungry to, oh my gosh, she should have eaten 10 minutes ago because now it is chaos. Um, you know, so preventative maintenance, like planning ahead and, you know, maybe trying to, you know, before they get to that space, trying to find find the things they like, let those be the times that it is something that is the Pringles. I mean, think about like we've all know the kids too, that if they are from a home that is like no sugar, no sugar, no sugar, when they get it, when they get to an environment where there's sugar available, like they don't know how to regulate.

SPEAKER_02 18:39

Okay.

SPEAKER_03 18:40

So I think making it not a big deal. They're like, oh yeah, if I have a cookie, I have a cookie. If I don't, I don't. But when we turn it into this, I mean, uh, I could go all day about like good food, bad food. No, there's no bad foods, it's just food, right?

SPEAKER_02 18:52

Yeah.

SPEAKER_03 18:52

So when we attach a label and we kind of restrict that just makes you want something. Like, I mean, think about that, right? That's in general. Like if you're told I can't have this, then all you're thinking about is the thing you can't have. That's that's a good point. It's not a big deal. Yeah. Then you're not gonna like be so fixated on wanting it. So in moderation, again, I am not saying that it's a free-for-all, but you're right. Like at the grocery store, pick a few things that are like, where can we meet in the middle that it feels like a treat? Yeah, they love it, but but it's still not, you know, the same as you know, a bag of gummy bears or whatnot. So finding those little areas that chocolate or pretzels.

SPEAKER_01 19:33

Find something that is like or like the dried mangoes with a little sugar on it.

SPEAKER_03 19:38

That they like that they even maybe giving them the option of like, okay, I'm gonna let you pick out this, this, or this that are kind of things that they enjoy, like let them kind of have a hand in those choices, maybe, because then they don't feel necessarily like it's something that people like this.

SPEAKER_01 19:55

And you make a good point because if you look at, and I know your stance on alcohol, but this is a a good analogy for this, is that if you look at European countries versus America, now America's slowed down a little bit, but if you look in the like 2000s, 2010s, we'd get an exchange student over and they would be completely lost on why we were so obsessed with binge drinking or sneaking off and having 10 drinks where and then you would get to talking to them and they're like, No, I drink wine, like it's pretty often, but they have a little glass and then they're done. Right. Because it wasn't like, we're gonna sneak off and we're gonna do this. And I totally get that.

SPEAKER_03 20:32

And we just glorify it.

SPEAKER_01 20:34

Yes. But I will say that uh we're not in here saying that there's a perfect uh ace in the hole because yesterday had a talent show with my oldest. We and then my and then my younger daughter had jet boat tours out on the river for the end of the year thing. And when she came back, went to the talent show, we all went out for like a meal to celebrate the talent show. And you could just, we hadn't even gotten to the food, and you could see my middle daughter was going sideways. And so you're like the fries can't get to the table quick enough. Totally. And so I know that it's never a hundred percent easy, but as soon as she got a fry, we were back. Yep. And it was like, oh, okay. Yeah. And it was like for sure. And so um, yeah, maybe having more snacks in the purse uh yesterday would have been just having it on hand right like right before this after the snack. Yeah, exactly. Before the car ride next time.

SPEAKER_03 21:30

For sure.

SPEAKER_01 21:30

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SPEAKER_03 24:12

Um, again, I think that when we we know better, we do better. And I think at one point that was kind of the standard. And now the nice thing is we're getting more scientific data and readily available to us. Um, one pound per pound, one gram per pound of lean body mass. So, which is a bit different. I'm like a huge proponent of body composition. Um, don't love the whole scale thing on a regular basis, but knowing your body comp is important because it tells you basically how much fat you have, how much lean mass you have, what your resting metabolic rate is, which we can kind of talk about. Um, but that's going to give you your lean muscle mass and about one gram of protein per pound of bat. So if I am 97 pounds of muscle, then I'm going to want to stay around 97. Um, I'm not a big fan of being uh, you have to have, you know, your macros have to look exactly like this because we we live in a world that is a little bit all over the place. But ballpark, we want to kind of head stay around there. Um if you have some significant kidney issues, then the protein meat needs might be a little bit different. Um, people are sometimes worried about having too much protein because of kidneys. More than likely, that's not gonna be a factor. It might be if you were having a pound or a gram per pound of body weight, but um, as long as you're just kind of staying with that pound of body. So the kidney thing muscle mouse.

SPEAKER_01 25:31

The kidney thing has always got me a little bit sideways. And I'll be the first to say I'm not the most hydrated person. I I drink a ton of water, but I just always seem to be slightly dehydrated. And I think that's partially like workout regimen and stuff intertwined into my life. But sometimes when I am exerting a lot, I my I will feel my kidneys. And then I'm like, you know, there's so much information and misinformation out there. You know, I got people telling me, how many cashews are you eating a day? Like, I don't know, like 20. Like, you can only have nine cashews. And I'm not a big counter like that. I I do my whole fitness thing in a more glazed over, like, let's do most of the general things correctly and we will win.

SPEAKER_02 26:17

Yeah.

SPEAKER_01 26:17

But when it's little things like my kidneys, I'm like, am I dehydrated? Is it now is it protein? Is it um is it the cashews? What's going on?

SPEAKER_03 26:28

And so that I mean, I think everybody's so different. Again, like, not sure. Um, hydration could be a thing. If you're drinking water, that's great. And hydrating, also eating fruits and veggies where there's a lot of water and those things as well. You know, just kind of looking at it as an overall picture. I think like half your body weight in ounces is what is pretty much recommended for water. So that's kind of a nice, like just standard to kind of abide by it. Again, can be ballpark, but that's kind of where we now at this point in time stand on water. So just kind of trying to hydrate. Um, there was a time when we would be like, okay, well, for every cup of coffee you have, take away a glass of water because that dehydrate, like, that's not true. So that's there's a myth for you. Like, there, you don't have to take away from every, you know, ounce of caffeine that depletes the water. So um, you know, aim for about half your body weight in ounces of hydration and you're good to go. Um I think that you hit it perfectly on kind of glazing over. I think for this is again where the why comes into fact, right? Or into um account is what is your goal? So if I'm working with a client that weight management is their goal, we're gonna need to do a body comp and we're gonna wanna see like what is your body burn at rest. We're gonna take that number and then we're gonna say, How active are you on a daily, weekly, monthly, yearly basis. And we're gonna do some calculations as a trainer. I've got those like little calculations. So I'm gonna take that resting metabolic rate and I'm gonna times it by, you know, 1.3 or 1.25 or whatever those numbers are. And then I'm gonna look at that calorie um number and then subtract a little bit based on how much you want to lose if weight loss is your goal. And then I'm gonna take that number and go, okay, out of this calorie window, say it's 15 to 1700 calories, I would like to make sure you get at least 100 grams of protein based on again what their lean body mass is. I'm gonna have you hopefully eat fruits and veggies a couple times a day. Not gonna divide the carbs and fats. Those are probably gonna fall into places needed.

SPEAKER_02 28:33

Yeah.

SPEAKER_03 28:34

And we're just gonna stay in that kind of number. Make sure you're drinking your water, your fiber, your sodium should, you know, be low. Just kind of ballpark it and let's start there. That way you feel good. You know you're getting enough calories because if you're in like too much of a calorie deficit, you're just gonna feel like crap. And your your body needs a specific amount to be able to go lift and go run or just get through your work day depending on what you do. So um, you know, finding that space of the number that is right for you based on your goals, and then making sure you're getting that protein, your fruits and vegetables, your fiber.

SPEAKER_01 29:09

So when you're when you're looking at all that, now a lot of people choose to work out fasted uh versus work out with a protein in them or whatever. And and there's times where, you know, life gets on, and then I get over here and I haven't eaten anything and I wasn't really that hungry. So I just went and worked out. And then afterwards, I'm like walking over to the studio and I'm like, you better get that protein bar out of your bag before you even get through that door. And, you know, and to me, sometimes I'm like, that's not ideal. Obviously, you don't want your body to be sending signals to you. So what and everyone is gonna be different, but how would you suggest approaching, not just for me, but for people who want to work out fasted versus non-fasted, and should it be such a thought?

SPEAKER_03 29:58

Great question. I think it depends on what the workout is. So a fasted, maybe a brisk walk or light jog might be great. Um, maybe a lift might be okay. Usually people like to have a little bit of something before they're gonna do a lot of lifting. Um probably not gonna go do a huge hit, you know, workout that's gonna last over, you know, 45, 50 minutes fasted. Some people might be able to, they might feel fine. But again, it just really is based on what time of day is it? Like I say my work out at 5:30 in the morning. So it it's gonna be a little bit easier for me to be fasted. However, if I was gonna go run at 10 in the morning or nine in the morning or later in the day, there's no way I could do that fasted, right? If you've been going all the way through your day too. So I mean, time of workout, kind of workout, how you feel, all of that's gonna be um really important.

SPEAKER_01 30:56

Mm-hmm. And as long it's kind of like back to that idea of when you're having the output, it's it makes it less detrimental. People who work out not at all are not active, I feel like they're gonna be a much bigger slave to the calorie count because it's really their only weapon.

SPEAKER_03 31:12

Yeah. I will say we have this conversation a lot, just in my job. Um calories from workouts are such a minor part of weight management. So I think we've I'm I'm 54, I will share that. Like I have been brought up in a culture that working out was for weight loss. And our goal, even at the club, like we really try hard to be like, nope, working out is not actually what's gonna make the dent in weight management. Are there benefits? A million of them. I'm so such a fan of it. However, it is all the nutrition that's gonna make the date be the um the difference. Because, you know, most of weight management comes from one, what is your base metabolic rate? What is your body burn at rest? Like if you were in a coma just laying there, what would the calorie count be of what your body burns? You need to know that number. And then what is your non-exercise activity look like? We talked about when you're not working out. Do you have a job that's in construction or do you sit at an office all day long? So that's gonna be a really big difference. The thermal effective food is gonna make a little bit of a difference. That thermal effective food um is.

SPEAKER_01 32:20

Can you explain exactly what is that exactly?

SPEAKER_03 32:22

Like how much, basically how many calories it takes to burn to digest the food that you have consumed. It's a very small number, but that takes that's a little bit of it. Non-exercise thermogenesis is probably more than exercise. So basically what you're burning the other 23 hours a day takes a lot more into account than what that one workout is. Like, think about your what your lift is, like what how many calories you really burn when you're lifting, or if I'm gonna go for a five-mile run, that's gonna be kind of say 500 calories-ish, or something like that. But it's really not a nutrition. Like if I'm teaching a strength class, I might only be two to three hundred calories. So that is a protein bar, right? So we have to like really be aware that the weight, I hate saying weight loss, but weight management is way more based on nutrition. And really to like get it out of our heads that we're gonna like burn our calories through working out is gonna be so helpful. Um, if I'm training for a marathon, if I'm doing these major high rocks, if I'm doing like, you know, major hit workouts that are like really burning a ton of calories over the week, then yeah, that's gonna make a little bit more of a dent, or you know, for that time of, you know, sp or that space that I'm training for something. But for the most part, it is not the workouts that are really gonna be making a difference.

SPEAKER_01 33:48

Well, and I think this is also good for people's um mentals while they're on a treadmill or whatever. There's something that I well, I just really dislike that calorie burn counter on there because it's moving so slow. Right. And, you know, especially if you're doing something you don't normally do. Like I ride a Peloton in the morning just before my kids get up, and that I do some cardio there and then some push-ups, and then I come here. So I'm not, I'm not necessarily always on a treadmill. Right. But like the other day, I saw my wife on a treadmill and it seems to be working out for her. So I was like, you know, maybe I'll just go rock some steps. I was on there for like 40 minutes, and like the calories were just slowly like walking off. And so if you look at the big picture of kind of what you said, if you look at it is you concentrate on the nutrition, you check the box of making sure you get your workouts a certain number of times a week or whatever your body will allow. And then realizing that you're burning calories when you're walking to your car, when you're pulling your kid out of the kid's seat, when you're dragging groceries in, like everything is part of the burn. Right. So just get that nutritional and you'll be more all right on the back end.

SPEAKER_03 35:01

Women should be weight lifting at least three times a week. I will throw that in.

SPEAKER_01 35:04

So when it comes to ladies and their um workouts, I think that we've also got a bit of a changing of the guard on that thinking. Whereas in it used to be like grab your four-pound weights and just wiggle them around hoping to tone. But has that changed?

SPEAKER_03 35:20

That has definitely changed. Um, I my classes know that I always say tone is like a four-letter word because there's no such thing as toning muscle. So we talk about that a lot um here at the club. Um, you can build muscle. Muscle can atrophy or stay the same, but it doesn't like firm up, right? So you can look more toned from being in that calorie deficit and losing what's on top of the muscle and/or doing progressive overload and building the muscle. But um you can't really build muscle with light weights. And that is definitely subjective because a lightweight for me is different than what a lightweight would be for my mom. Or, you know, we talk about that all the time. I get the question of like, well, how much weight should I be lifting? Depends on, you know, who you are. And again, what is your goal? And, you know, have you had a knee replacement? Like, there's so many factors. Um, however, you do need to be lifting heavy enough to where you're feeling. I ideally, just for time's sake, eight to 12 reps should feel challenging. That's like kind of the the general guidance I give people. Um, you could build muscle using four-pound weights, but you would have to do a heck of a lot of repetitions. So who has time for that? Um, so I think that again, and it kind of comes down to again, what do you love to do aside from weightlifting? We have bar classes and we have Pilates and you know, so many classes that are fabulous. And do they build muscle? Not necessarily, but are they fantastic workouts? Yes. Do you enjoy it? Are you gonna be consistent with it? Yes. That's that's great. Yeah. You know, so finding, I think it's a and thing. Like women over 40, even I would say 30, should be lifting significantly, ideally three times a week. Like that, we're just finding that we need to be working on building muscle mass. It's really hard to build muscle mass after menopause. So that's gonna be something that's super important. And the more you do it before, the better off you are later. So you're not gonna have, you know, you're not gonna be as r at risk for osteoporosis or osteopenia, like all those things that can happen after menopause, which can be a whole nother conversation. But um, yeah, lifting weights is really important.

SPEAKER_01 37:26

And I think that that message is getting out, you know, because if you're up here in the gym, you see a lot of ladies working in the weight area, not just the machines. They're on the free weights, they're, you know, they're on the squat racks, they're they're got big dumbbells. I mean, it's I had a lady the other day, she's like, she wanted to lift a weight that was so heavy that she couldn't pull it off the bar, but she she wanted to crush a workout. So she's like, could you just move this to here? And I'm like, sure. And then I'm thinking, is she gonna use that? And then she just crushed it. Awesome. You know, and so they understand now that it you don't have to, it's not just about a thigh master and skipping meals. You can, you can get strong and you can look great.

SPEAKER_03 38:12

Yes.

SPEAKER_01 38:13

You know, you're not like a you don't look like a meathead when you do it correctly. Right.

SPEAKER_03 38:17

And the whole like, I think that I mean, again, this is such a big conversation, but you know, even when I was like starting out in the industry and the whole like, I don't want to lift weights because I'm gonna be big and bulky, like that, you have to try to be big and bulky. Yes, some people genetically do like build muscle maybe more quickly or their muscles are more compact. Like I'm five, almost five, two. So more compact than someone that's like long and lean, and you know, so everybody's gonna build a little bit differently. But again, the bulkiness comes down to nutrition, not the lifting weights. Yeah. Um, so that's gonna be really important. And yes, I mean, I've been here 10, almost 10 years. And when I started, like I think I started the very first like strength class at the club. And now we have over 20 a week and they are all full. Like it is strength training, is by far our most popular format at the club, which is amazing. It's so fun to see.

SPEAKER_01 39:11

And it's something that's been huge for my wife, Amy, who over the course of the last probably seven or eight months here at the club is really adapted to the classes. And you see her take it from there out to the gym floor now because she has her regimen and she can she can get after it. And, you know, instead of she used to do the same like two workout videos on the camera at our house, and it's like, I could, I could tell you all the moves. And now, granted, I will say when I would be talked into doing some of those classes, it's humbling, kind of like when I took the bar class with you. Yeah. Yeah. Or yeah, I took the the Pilates Reformer class with you. It was, you know, it gives you a a wake-up call, but I think it's important to push yourself and to know that you're not gonna get bulky. Cause like I work out all the time, but I don't increase the I'm not trying to become like this big dude, especially when I'm five foot seven, right? There's not much room to grow without looking a little bit, in my mind, right? Me looking silly. So you can stay toned in your lane and lift all the time. You just do it appropriately. Totally. Yeah. So when it comes to um when it comes to all this stuff for ladies, is there a blueprint for what is the best um kind of way to get started? Or is it all gonna be about different bodies going different lanes? I mean, for the person who's just kind of stuck.

SPEAKER_03 40:39

Yeah, I think establishing what your goals are is huge, like understanding and then what your obstacles are is gonna be important. Like what holds you back? What sometimes people are really intimidated to walk into a gym, like finding the thing that's gonna work for every person, um, especially because strength training can be so intimidating. Like we can pretty much go for a walk or do the cardio. I don't think it's in as intimidating. There's so many ways to do it, especially now with the virtual stuff. But strength training, finding a good trainer is gonna be really important, one that hopefully understands that everybody is different. Um, if you ever have a trainer say, like everyone has the same 24 hours in a day, red flag. Um, you know, understanding that a trainer needs to know your individual needs and your goals and then how to how to work with that. Um, you know, again, one person going from this chair to standing 10 times might be the same as another person doing, you know, 40-pound dumbbells in each hand, 10 squats. Right. So what is a heavy for one person is, you know, gonna look different on another person. And so finding someone that understands that and having giving a nice template for you to start with, um, it can be really intimidating knowing, you know, how many sets, how many reps, what what order should I do things in? And so, you know, finding someone that can help you through that.

SPEAKER_01 42:04

And getting moving is such a big part. You know, I had a guy on here a couple of weeks ago who would he'd let his life get sideways and he ballooned up to 350 pounds. This is a guy who was just, you know, probably 180 when I met him the first time.

SPEAKER_02 42:21

Yeah.

SPEAKER_01 42:21

And, you know, the point of entry at that is very daunting. And I just the reason I bring that up is he just started when he finally decided to change his life, it was I'm gonna walk to the end of the driveway, get to the end of the driveway, get to the end of the block, get around the block over time. Yep. And so the reason I bring that up, and he eventually lost all the weight and he now he looks like Robocop. But of course, your blueprint will change over time, where you're saying at first you're just gonna stand up in this chair 10 times. In two years, you might be running a 5K or more. Or more, yeah, absolutely. You know, because you smart. Your body recovers at a rapid rate when when you, you know, you're a product of what you continuously do. And like I spent so long just I I say now being lazy, taking the elevator at work always. You know, there were years that I took an elevator to the third floor of my radio station and never took the stairs. And then I remember the first, I was like, I'll take the stairs today. And I got to the top and I was all Am I a hundred and fifty years old?

SPEAKER_03 43:31

So it can be. Man, they're humbling no matter what.

SPEAKER_01 43:34

But uh, at the time, like a 30-year-old man should be able to get to the top of the stairs without hyper paneling. Yeah, exactly. And so those are wake up calls. I lived in a single story ranch style house with no stairs. And you know, granted, I have all those things now and carrying kids up and down those things, but it it's amazing how you can get stuck. And I mean, I look at myself, I look at pictures, and I know you're not supposed to be talking down on yourself. But in the past tense, I am so ashamed of that. And it's I use it as fuel for myself. That and people are like, well, you don't necessarily look that much different. You're like, well, you could I could peel the onion back and I could tell you a thousand things that are wrong with this. And when you're happy and healthy, and you know, I was talking earlier about how that's kind of like a that gives you a boost to know that you can, in a moment's notice, you could do something. You know, if a baby fell into a river, you could do something. You know, if somebody was, you know, getting assaulted in alley, I don't want to do it, but I could do something, you know, and and it's all those things that like taking back the power of your life.

SPEAKER_00 44:40

For sure.

SPEAKER_01 44:41

Like at there was a point in my life where on like a picture, it looks fine, but I knew I couldn't like wrestle a stranger for a full minute. Like I couldn't do any of the things that would protect you in a pinch. And now you do things to keep yourself out of trouble, but you also need to be ready for what life throws at you.

SPEAKER_03 45:00

Right. And you have kids and it's fun to, I mean, I have three girls now that all love to run. So I'm like, I'm gonna go to be as long as I possibly can.

SPEAKER_01 45:08

And now that we get once I crossed the 40-year-old threshold, and you know, I'll be 45 in two days. And uh, once I crossed that threshold, it was less about it was no longer about vanity and a hundred percent about longevity. And I just I just shifted it to all right, I want to live long term, but that vanity will happen if I stay the course, but I don't need it. Right.

SPEAKER_03 45:31

It's not the central, you know, motivator.

SPEAKER_01 45:34

Exactly.

SPEAKER_03 45:35

Yeah. No, I agree. And I think that, you know, it we talk about functional training a lot and it kind of was the the trend for a while. Like everything was functional, functional, but it is true. Like what that means is you're doing exercises that you're gonna replicate outside of the gym. And I do it all the time with my classes. It's important. We need to be able to get off of the floor. I used to take my dad to his doctor's appointments, and at the time I was like driving a Jetta or something, and he couldn't easily like we'd have to switch cars because he couldn't get in and out of the car. And that is something that always sticks with me. Like I need that mobility. I want to make sure that I can get in and out of a car if my kiddos are taking me somewhere when I'm older, and you know, I need to be able to get off the floor holding my grandson and all of those things. Like, that's what we want to train for.

SPEAKER_01 46:20

Exactly. That and there should be medals for those types of things.

SPEAKER_03 46:24

Exactly.

SPEAKER_01 46:25

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SPEAKER_03 48:06

Yes, I think every woman over 40 has probably seen that on social media. Never do hit. Um, so it is true, like when you're doing high-intensity exercising, your cortisol levels are elevated. That is a great thing as long as you're also bringing those cortisol levels down. So a lot of times what that means is it's just gonna bring those cortisol levels up. And then if you're always staying in a high stress environment, so whether it's your work, your family, you're not sleeping, you're only doing high-intensity workout, your cortisol is gonna like stay up. And that can lead to insulin resistance, which can lead to weight gain, et cetera. However, if you are doing those workouts, what happens usually as long as you're not staying up here, your base will come down and even lower than it was. So it's good that we can bring cortisol levels up because that is kind of your fight or flight, right? So we need to be able to be prepared. It's providing energy at a time needed. So if something happens and you need to run really quick or or whatnot, your body's ready for that. So um HIT workouts can be fantastic for that. It also falls into what we were talking about earlier. Do what you enjoy. So strength training, I always say prioritize strength training for women, especially. Like try to get that in two to three times a week. Four would be great too. However, if running is your jam, run a couple days a week. If you love that walking, hit high rocks, which I'll talk about in a second. Whatever those things are that bring you joy and that you are going to consistently do, that's honestly the key. Because you're gonna do things you love. Don't not do it. Just make sure that maybe you're also, you know, managing your sleep well. And maybe you're having a day that you are resting. And I think that that can be something that's hard for a lot of us is like feeling like a day off is like being lazy, but that rest is really important. It doesn't mean you can't take a walk or maybe play golf.

SPEAKER_01 50:01

So that that's I think that's a problem, a mental uh lapse that I have. Whereas in, you know, if I and I am here a lot, I you could attest to that, but a couple of days, you know, like kids stuff will get in the way, or I've got meetings and you know, two or three days will pass and I'm like starting to think, I'm starting to like gr grip at my own biceps and think they're melting away. How do you how do you put someone's mind ease?

SPEAKER_03 50:26

I think, you know, our body makes the changes when we are at rest. And so I have to kind of remind my clients are members of that too. Like, you don't actually see the results or get the results while you're working out. It's when you are not working out that those changes take place. So um, you know, the rest can be really good for our body, especially if like we're trending to where we're so many weeks or whatnot, with like always kind of doing those workouts. Even a week off vacation is absolutely fine. And a lot of times you you come back feeling amazing and kind of like reinvigorated, and you know, you're gonna get even better workouts, and that's when you're gonna progress. So I think that um, you know, we kind of underestimate the value of recovery, rest, bone rolling, arrogans, all of that, all of that stuff is that that's also a its own workout. And I think that that's something that's only been in the last like 10 years that we've really started to see how important that is. And that is, you know, a component of fitness where it used to just be called like flexibility or stretching, but now like understanding like really recovery is really important.

SPEAKER_01 51:29

Yeah, it's it's one of those deals also where, you know, I think we get a little bit of a brainwash with the pump versus progress. So when you're in a gym, you know, you're you're lifting weights and you're like your muscles are getting bigger because they're getting full of blood, but they're not necessarily growing right there. They grow once the rest happens. So that's when I'm when I'm hanging out on a Saturday and somebody invites me to do something other than the gym, I'm gonna have Wendy in my mind telling me it's fine.

SPEAKER_03 51:58

Yep. Especially if you've been doing your protein and, you know, all the checking the other boxes. Yep, exactly. Yeah, for sure.

SPEAKER_01 52:06

Um, so if somebody is, you know, they're they're doing all this stuff. You mentioned earlier, and I do want to ask you about the Hyrux thing. Oh, yeah. But I before that, I just wanted to ask one last dietary question because you gave uh you gave bread kind of a pass, not a true pass, but a pass, whereas in the I'll give it a pass. But like how far does that go? Because I feel like and now granted, I had a sandwich two days ago at lunch on the lawn with my kids, and I can get past that and move on. But when when I find that the But when I find like, you know, you did the burger, and then a couple days later you did the sandwich, and then a couple days later you had the toast, and it I feel like I'm I'm going in reverse.

SPEAKER_03 52:52

Bread.

SPEAKER_01 52:52

Well, but bread versus bread. So like my mom and my wife make real bread. It's the stuff in the store with the 300 ingredients that scares me, you know. And and aside from just the ingredients, there's just like a direct thing that's always been told to us that you eat the bread and it's gonna go straight to your waist. That's just something I actually don't drink beer. I do drink alcohol, but I don't drink beer. Right. Uh hard cell hard water.

SPEAKER_03 53:19

Seltter.

SPEAKER_01 53:20

Yeah, but but I still I I would be the first to say that that's not a better option than bread.

SPEAKER_03 53:26

Right. So here's where I would say I also make sourdough. I love making sourdough. If I can make sourdough, I'm gonna have that overpackaged bread.

SPEAKER_02 53:33

Yes.

SPEAKER_03 53:34

I'm a runner, so I need to eat bread before I go for a run. And I think that we we have a tendency to villainize foods so much that I think you could have bread every single day and be just fine. Um, agreed. If you can find the ones that are better quality, less ingredients, less processing, great. We live in a society that everyone does not have that available to them. I would never I mean, I think if you lived in an environment that peanut butter and jelly sandwich was your nutrient most nutritious meal of the day, I would say if if you have to eat three of those a day, like that's okay. You're gonna eat it. It's it's okay. And if you're doing all of the other things, like we talked about in this box of where are your calories, where's your protein, where's your water, where are your sodium levels, where's your fiber? You know, all of these things are in check. If bread is included in that little space every day, go for it. If you're finding that you're really struggling with gluten, of course, make that adjustment. Um, I think that there's now so many options, like go down the bread aisle now, or you know, there's gluten-free that I mean you can you can find it all if you have the means to do so. Um so yeah, I'm not I'm not a big proponent of eliminating bread at all.

SPEAKER_01 54:54

I think maybe I just need you as my inner thought process.

SPEAKER_03 54:58

We've done this thing where we attach like good and bad.

SPEAKER_01 55:03

But I do think that we are all, and I'm I I'm just a broad brush here. Yeah. I feel like we are all I'll start with the one I'm more sure of. We're all at least a little bit lactose intolerant, and that we're all have a little bit gluten is not the easiest thing for the body to process either. And so well, granted, you might not you, just somebody might be like, well, I eat bread and it's fine. If we walk through all the things that happen during your day, I could maybe say that this, that, or the other, that weird tummy ache that you get, or what's happening to your complexion, or these other things. So there are other factors. And I think person by person, we're more or less um likely to be affected by that. I mean, there are entire cultures that can't eat dairy because of what it does to their body. Um, so you're right. I need to go easier on myself. I don't regulate anyone else's bread, by the way.

SPEAKER_03 55:55

And I agree. Like I 1,000% agree. Like making if you have someone in your life that can make sourdough bread, it is the best. Because you get like the benefit of it. If you don't feel like you're eating like the processed food and there's less bloating and all of that. I think I just sometimes get a little I get defensive because I know that there's so many people that don't have the luxury of supplementing their calories with the ways that we can, maybe.

SPEAKER_01 56:23

It's not fair to make it a requirement because if you also if you don't cook, you know, then you have to buy the bread. And that bread is only available to the person with the biggest wallet.

SPEAKER_03 56:34

You know, you gotta do what's best for you. But yes, if you have the means and you have all the options and or can, you know, but I, you know, again, what what are you doing for your workouts? Because if you're an endurance athlete, then you're fine. You're probably gonna, you're probably gonna need it. You're gonna need those carbs. Like you definitely need to be able to sustain workouts that are longer than 50 minutes. And to do that, you gotta have glycogen, which is usually found in those carbohydrates.

SPEAKER_01 57:00

So So staying act, if I stay active, I can have my bread, my cake, and eat it too. Yes. Um, which I am, you know, since there's a today is just full disclosure, today's my mom's 70th birthday. My birthday's in two days, so I'm going to pick up a sheet cake as soon as we're done. From Costco? From Costco, the big dog. And so, you know, I do have a plan for health and wellness, but I'm not gonna skip a party. So perfect. I won't, I won't just eat the cake. I'm bringing the cake.

SPEAKER_03 57:28

That's amazing.

SPEAKER_01 57:29

Well, I want to thank you for coming on. My pleasure. You're the best. And like I said, we're gonna have you back on. I think there's so much more to talk about. And I really want to dive into some more of the things that affect ladies that you have a ton more knowledge than I do on, and you could teach me a thing or two along the way. And um, you know, while they aren't all of the things that I think would necessarily be best for me to discuss my with my kids, it'll be great stuff for my wife to talk to them about these things. And if I need to be support, I got all the info in here. Love it. And of course, come down and check out everything they got going on here at the Stafford Hills Club. Place is amazing. I don't just say it, I mean it. I live the experience here uh just like you should. It is a sense of community. Check them out, staffordhills.com and tell them Drew sent you for half off your initiation. Wendy Arendt, thank you so much for being here.

SPEAKER_03 58:21

Pleasure. Thanks for having me.

SPEAKER_01 58:22

We'll see you soon.