Your Body Has a Maintenance Manual: Midlife Mobility, Strength & Injury Prevention with Dr. Kelly & Juliet Starrett

27:28And I think there's a lot of crap programs out there. And I am reminded of it literally every time I go to a hotel gym and I see people, they've got their iPad out. They've obviously subscribed to a program and they're taking the time. And for us women, especially in midlife, like time is our most valuable asset. So you've paid for a program. You've carved out an hour of your busy life. You you're actually doing it while you're traveling at a hotel gym. Like I'm serious. That's like a hero worthy right there. But then what I see them doing is not ultimately going to be effective. And it makes me feel sad because I'm like, wow, this woman is taking in the information.

28:04She's signed up for the program. She's brought her iPad to the freaking Hilton, Irvine, Orange County, and she's trying to do something for her health. And I'm like, man, it's hard for me to watch because she's not going to get the results that she wants or needs. She's not going to build bone density and not going to build muscle from what I'm seeing in the gym. So I think that's where we are now, where now we, we've done the first step, which is tell women it's okay. Tell women it's okay to have a muscle. Um, tell them this is something they should start working on that. And then now I think we're at the phase now where we need to say, okay, we need to make sure you're in a good program that is actually going to do the things that are going to, you know, help you reach your goals.

28:45I think that's one subset of women. And then I still think this is what we have to really work hard on as women is there's another subset of women still out there who like, if you ask them, they'd be like, yeah, yeah, yeah. I should strength train. I know I should, but like, they still just run all the time. Um, because we have it so deeply burned ingrained into us that thinness is the goal um that they know intellectually they know they should be strength training they do not want to become frail as they age but they literally cannot bring themselves to do it because of a pervasive fear of putting on any mass of any kind so i think we have kind of two camps still so i think we've gotten the message out pretty well to some.

29:35And I think for those, we need to make sure they're doing the right things now. And I still think we have so much work to do, you know, in our specific generation, right? Like Gen X, you know, early millennials, like we are very messed up in the head about what our body should look like. So how do you know if you are doing a good program? Okay, well, let me say what I think it should have. Um, I think it should, as we've talked about hit all the foundational shapes. I mean, you should put your arms over your head and you need to hang, you've got to jump. Um, you should squat. Um, basically your, your strength and conditioning program should put your body through all of the foundational shapes.

30:18Um, I think that would be one. I think you've got to hang, you've got to jump. Um, and everyone's afraid of jumping, but literally jumping could be like hanging onto the edge of your sink and jumping up and down. It can be so scaled. Um, I think the program has to regress and progress. Like Kelly said, it's got to be scalable and modifiable for, you know, based on injury history, based on, you know, challenges, lack of mobility, you name it, it's got to be scalable. It needs to include conditioning because, you know, we've got to sprint. We've got to do middle work. We've got to do long cardio.

30:54So it does need to include conditioning. It needs to be fun. Maybe this is the most important thing. If we want women to keep going and keep doing it, it needs to be fun and not boring. And, you know, there's lots of ways. There's, again, I could name 50 programs run by amazing coaches, including yours, that are fun. And what else am I missing? I always post about this, like things, ways for people. I have a post on my Instagram about how to audit your strength and conditioning program, but includes most of those things. And I think the other thing too is strength and conditioning isn't just strength.

31:30It's conditioning. That's a key thing. And it needs to include moving fast sometimes. I think that's another thing I see when I, especially like when I'm out in the world, people are doing a lot of just slow moving. I'm going to interrupt you for a second and say how proud I am to hear you say this. This is like the - You got to move fast. Baby, I'll make you dinner and coffee. Like you're killing it right now. Thank you. Yeah. You also have to move fast, right? I feel like you made that PG for us. Yeah. But you know, it's like, it's like you, you know, if your program is just like slow moving all the time.

32:02Good luck being a fast human. Okay. Then good luck, like going to play pickleball or being able to like break a fall, which is fast. So you got to move fast sometimes. So you got like, like, it can't just be, you can't be moving in slow-mo. You can't be moving in slow-mo. So I would add like, there has to be some speed, you know, like plyometric speed work, um, single leg work balance. Um, so I, you know, but I think what that means because someone listening to this is going to be like, dear God, how do I do all that? Um, but that's what you've got to rely on a quality program for. This isn't someone listening to this.

32:38Like your goal is just to find the right program. It's up to the coaches to design a program that includes all these things, which is possible. Um, but it has to be done really thoughtfully. And there are plenty of really good coaches out there with advanced degrees who know how to put this thing together. I, you know, I think one of the things that confuses us is, well, I kind of just did a lot of work. Isn't that enough? Right. And, you know, I was sitting next to, I was at CanFit Pro, which is a huge governing body of fitness in Canada. I was standing next to the, the director of small personal training, group training at Good Life.

33:17And I was like, Hey, so Zumba isn't fitness. She was like, whoa. Look, she got all huge and mad. And I was like, no, no, no, you don't get me wrong. You're using Zumba wrong. We are getting people together. We are working on rhythm. It's fun. It's so fun. No one goes to a Zumba class and doesn't just grin and feel good. But I was like, quit trying to pretend like that is going to meaningfully change your VO2 max or meaningfully. Build bone density. Right. Just not. It's not going to do the thing. So when we see the same thing where people are like, it's power yoga. I'm like, oh boy, there are a thousand yogis just turned over in their head like graves.

33:56Like yoga is an amazing breath, movement, restorative practice. It was never intended to be like jacked. Like go to the Olympics yoga, you know, throw the hammer yoga. It's like wrong application. So what we see sometimes is that fitness is entertainment and it's no different than me riding my mountain bike. So if you like going to a group class and it's super fun, go to your group class. but we also need to come over here and say, Hey, you know, you talked about regression progression. What's the one rep max everyone for a, what's the world record for clamshells? Anyone, anyone like you, what you see is that there's a lot of busy work being done that kind of got pulled out of physical therapy and it feels like a work.

34:36And if I have a list of 30 things I got to get through, but it doesn't necessarily, it's not the thing. And what you'll see is all the best programs in the world, they do look like the women's volleyball team strength training at Berkeley. Like you walk in, you're like, oh, they're strength training at lunch. They're working on pressing, they're benching, they're doing pull-ups, they're rowing. And what you'll see is that there actually are a collection of movements that are pretty foundational. You talked about essentials of like, what is your body supposed to do? Your body's not that complicated.

35:07So bear with me. Your arms go over your head. Yes. They go out in front. They go out to the side. Your arm goes behind you. That's all your arm does. It gets complicated because your elbow bends. But if I'm holding my arm out in front of me and I bend my elbow, my arm is still out in front of me. My elbow is just bent. Right? So what we certainly see is that the foundations of good strength conditioning are really just formal movement languages of those positions. We talked about overhead. Well, look at all the ways you can train overhead, strict press, you can hang, you can do downward dog. There's so many ways to load overhead, but ultimately we want to say, do you, how do you progress those things?

35:45And you can do all the downward dog in the world and still not be able to hang from a pull-up bar or improve your grip or press something overhead. And that's why yoga fails as a strength program. And again, no shade on yoga. The idea here though is, Hey, we do need to be able to say next week I can put another kilo on the bar or next week or hey I can regress that because I'm smoked or I'm tired and it's hard to regress you know busy work so fitnessing which is we'll call fitness is entertainment it's super great and I love it and I have a great time doing it and I we it's no different from like playing a sport or riding your bike or hiking let's treat that stuff like that's my sport right and now I'm training to go do my sport.

36:28And I'm like, Oh, that's great. And there might be benefits from doing your sport. Like riding your mountain bike is going to build a big set of lungs, but that's not why we mountain bike. Okay. So if we move on to the no pain, no gain mentality of like, I have to be crushed or even talking about, um, opening up the conversation to the, the female that's like, okay, got it. I know I need a strength training. I find a good programming and conditioning. um a lot of injuries occurring with women that are going in like too hard too fast or don't have proper movement and they're trying like as julia as you said like they're at the gym they're at the hotel gym they're trying um what are we missing with with that knowing that in midlife with menopause, we're just more at risk for these tendon issues with declining estrogen.

37:27What are your thoughts on that? Well, I would start by saying that if you can afford it with a strong if, and you are brand new to strength and conditioning, you, if you can, you should hire an in-person coach. If you are brand, if you're a woman who's brand new to strength and conditioning, hire an in-person coach. And I'm not saying that needs to be a life sentence of like paying for personal training, man, you could do like eight sessions with a good coach or personal trainer and learn the fundamental moves, um, and figure out what your limitations are and learn how to modify. And then you could then go sign up for a thousand different online programs and probably be pretty functional and like, you know, buffer yourself against some injury.

38:06Um, so I do think, you know, we strengthening conditioning is a skill. Um, and weightlifting is a skill that requires coaching and attention. You needed skill. Yeah. And so I do think if you're brand, brand new to it, you know, that is money well spent. And again, I'm not saying sign up for the rest of your life for in-person coaching at all. The second thing I would say is, and you know, people are going to get real, like, cause they have real strong feelings about this, but like, it depends. And it's very situation specific, but like a lot of CrossFit gyms have really good coaches who understand weightlifting technique.

38:44Um, that would be another place I would start again. You don't have to CrossFit for the rest of your life. You don't have to like CrossFit. You don't have to have a feeling about it, but like any good CrossFit gym has an onboarding program where they actually teach fundamental weightlifting skills and technique. That's pretty rare. You can't find that in Globo gyms. You can't find that in boutique fitness gyms. Like you don't orange theory. You just show up and you just crush yourself. Like talk about no pain or no gain. Like you can go get a hard workout and die, but like no one in orange theory is telling you how to like have perfect kettlebell swing technique.

39:14You just start swinging a kettlebell. Um, so I mean, I think like number one, if you can afford it, find a coach. And if you can afford it, find a program that has as much education in addition to the strengthening and dishing as you can get maybe something more than just like, here's how to do a kettlebell swing, but like a little bit more education about how to take care of your body, um, how to understand technique, what to focus on, what to care about. But I mean, honestly, I think one of the single greatest skills anyone, and I think this would especially go for women in midlife, is to learn how to modify a strengthening condition.

39:51Kelly mentioned this. And I think this is like one of two skills I think are the most important thing in a lifelong strengthening conditioning practice. And one of them is the learning to modify. And that takes time. But we are all coming into this with an injury history, lack of mobility in certain joints. We are, some of us are more prone to tendon injuries. I mean, you name it, we're all coming in with stuff. We've had surgeries, you know, people have had cancer. I mean, you just name it. Like once you get into midlife, like we're talking about bodies that are not like all functioning on perfect, you know, on perfect.

40:27So part of it is we all need to learn how to modify based on our own injury history and own body. We have to learn how to modify. Um, we have to let go of the no pain, no gain idea because that's how we learn how to scale our own workouts appropriately. Like I'm just about to put up a video because everyone's like box jump, box jump. And everyone's terrified of box jumping. But like, in my opinion, jumping from the ground onto a 10 pound plate counts as box jump, box jump. So if you, you know, sign up for a program and it says five box jumps, and you think your only choice is to jump on a 20 inch box when you don't realize you can jump on a two inch plate as a box jump and that that counts, um, you're really missing out.

41:09So I think we've got to teach women how to modify strength and conditioning programs. Um, and modifying isn't cheating. Modifying is just, you know, reducing the load, reducing the volume, um, scaling the movement so that they work for your body. It's not cheating. It works. Even the scaling the speed, you know, Australia has a formal program that is supported by the government to help manage osteoporosis, particularly in women. And it is deadlift, back squat, bench press, strict overhead press. And it's five by five, everybody, which is the like most generic strength program you could possibly do.

41:56We're gonna do five sets of five reps, rest in between. And guess what? Next time we're going to put a little bit more on the bar and a little bit more on the bar. And so what that hints at, number one is when we see people get tweaked or injured, it's because they come in with sometimes significant aerobic engines that allowed them to do a lot of work. And so one of my nightmares is that I, like my elite cyclists are like, hey, I want to get some strength and conditioning. So I just, I go to Orange Center, I'm like, hold up. You can work yourself into the hole because no one's saying this is enough or this is Prolipin or this is how we develop enough capacity to have a stimulus.

42:34You still do go do a sport. Instead, you're just going to continue to do as much work as possible for as long as possible till you run out of time. And when you have a big engine, that you've been developing for years and years and years, you can show up and do so much work. And just that doesn't, just more work doesn't get you across the finish line. It doesn't get you the thing. So we see the tweaks happen typically in these higher rep, let's do tons of cardio pump. I put 25 pounds on your back and we did 3000 squats. Like, okay, that's a recipe. What we don't see is that people get tweaked when they are going slow and heavy for three to five reps across more sets.

43:14That just doesn't happen as much. The gym is actually the safest place in the world. That's where we can control everything. So if you've got all tweaky, weird stuff, we can slow it down and regress it and make it safe enough where if you're getting tweaked in the gym, something is going horribly wrong. That's the only place where we have safety. And the last thing I'll add is that quit trying to get fit in six weeks or 12 weeks. What the hell? yeah like have you ever worked with an olympic cycle like it takes four years for an olympic cycle four years to like shave a couple seconds off you need to take the view that this is such a long game and you're not going to see the results that you want and i mean our minimum program for us is 12 weeks and that's just on board that's how long it takes we think so you have the language and then we'll see you in a year because that's how long it takes.

44:08And just two other things, the things that we spend the most time on in our program, um, when it comes to coaching our athletes is teaching them how to modify it's in that 12 weeks and the sort of, and we literally consider 12 weeks to be like a basic onboarding. Like you're just like a, you're basically like a two-year-old after you've done our 12 week program. We call it phase one. And we spend so much time teaching people how to modify. But then the other thing we spend a massive amount of time on. And I think where I'm finally circling it back to your original no pain, no gain question is this mindset piece, because we have so many people in our program who have a perfectionist mindset.

44:45And so if they see a program that says do this and then do this and then do this, no matter what, like they will injure themselves on rep two, but they will continue going because their mindset is this, like, I have to check the boxes. I have a perfectionist mindset. And so we have spent so much time and continue to spend so much time with our athletes, you know, trying to work with them to say like, Hey, if you are feeling tired at your programmed eight out of 10, like stop at eight, you know, or if you need to reduce the load or reduce the volume in any way, like you're still doing the program, you're still going to get a lot out of it.

45:21But I think in this, this particular age group we're in, and especially with women, like there's this very perfectionist mindset that it's like well you know what if Haley told me I have to do 12 sets of 12 I better do every single 12 rep and they're gonna like you know they can't it's just like we're all tweaked and I suffer from that too by the way I'm not immune from that but we spend a lot of time trying to unpack that with our athletes let me just say that that served everyone who's listening is like that's me that served you really well across many domains of your life where you just were like, I cannot work the competition and I'm successful because I do what I say I'm going to do.

45:59And I trust this person. And what we, what we recognize there is that people haven't had a chance to say, you know, they don't have, they don't know what the road sides are. They can't even tell when they've had enough or what the programming looks like. So they do feel like, you know, they've been served. And also there's some, what we call plausible deniability in there. and that means that like, well, I worked really hard and I got hurt. So it's not my fault. I worked really hard and you know, it's someone else's fault because I did what you said. I'm like, hold up. This is your body, your process.

46:29So if you're smoked tomorrow and can't train, one of our favorite things to say is don't let today's training get in the way of tomorrow's training or tomorrow's activity. So if you're smoking yourself, it's always better to leave a little on the table and be like, I feel great. I'm leaving. I feel great. I'm not trying to meet all of my psychological needs to destroy my ego and sense of self and punish myself for eating in the gym. And then I'll see what happens tomorrow. That's not what a strength and conditioning practice looks like. Yeah. Cause you just like, you just lost a day in the gym or two days in the gym.

47:02If you're so sore and smash that you can't actually get there the next day. That is super common. That's what I see as well. Uh, and I think the ability, as you said, to modify is a huge, like that piece alone, because I can't tell you how many times, I mean, what they say, if I had a dollar for every time somebody would come in and say, Stacey Sims told me to do four sets of four. Why the hell am I doing eight reps? I'm like, have you ever lifted a dumbbell before? Nope. But I'm going in for a four by four. so like it's it's really hard as you guys know because you've been in this way longer than me when you're when you have the ability to touch anyone in the world on a global like a global audience and anybody can buy your programs it's really hard to have like you have to have all of the education and knowledge and everything and and and that is what I would say is a big miss for a lot of programs out there that don't offer that number one.

48:16So as you said, I think you need to check and make sure that you have some magic. If you're doing an online program, you have to have a little bit of education. If you have no clue what you're doing, or you're not going to go hire a personal trainer for a few sessions. But, um, I mean, how many athletes have you guys worked with? Like you can't even count. Can't even count. Can't even. I mean, yeah, we opened our gym in 2005 and, you know, I mean, we can't even count. Why would I? That would hint at how old I am. Yeah. We can't remind ourselves of that, guys. The other thing is, I just want to remind everyone is that as you're working with or looking for a coach, trying to evaluate a program, the coach should show you their work.

48:59Like, who do they work with? Where are they trained? Who are they trained by? you know we see it there are a lot of people on the internet now who profess to be experts and i'm like you film yourself exercising your own workout in a commercial gym well you don't even own a gym you don't even have a garage gym you know and that's fine but i'm like i never see you coach i never see what your athletes look like moving i never see the teams you work with i never see the places you've been i never like you need to show us your work now you just can't profess that you're the greatest. You've got good genetics.

49:29You have tons of eating disorders, you know, like, yes, you're shredded, but it doesn't mean anything. It really doesn't that you, you look, you know, you're 22 years old and you look good, you know, without your shirt. That is not, you know, that's not the reason you get to come in here, you know, so we could just eat like little chocolate donuts and look good. Oh my God. So, you know, look, the, one of the things just as we're sorting this out for people, we're looking for sustainability. Juliet has a phrase called bone crushing consistency. And all programs work. They work to different degrees.

50:06We love, we are more influenced by traditional strength and conditioning, the things that look like modern strength and conditioning that you would get to go to a track and field Olympic event, right, that can be regressed back to my mother-in-law. I mean, that's what we're talking about, right? And again, you should be able to, this is one of my tests for people. You can take your program. And if I come and work out with you, I'm going to be okay. I'm not going to be as fit because there are things that you like to do, but I can go and do all the movements. I can perform all of the things. I know how to regress the thing.

50:43And if you can't drop into a yoga class, if you go to yoga class and get your ass whooped, I'm like, poof, you suck. I mean, if you go to, if you're, I don't do Pilates. Last time I did Pilates, I got hurt. I'm like, what do you mean you got hurt doing Pilates? You know what I mean? If you can't jump into a group fitness class and you can't hang, then your fitness is sort of a lie. It's very, very specialized. And that's okay. Just don't profess that it's the one program. So again, I'm looking for this utility. How well do these movements transfer? And then more importantly is we're thinking about training for things.

51:14Does this make your mountain bike better? If we have a whole bunch of runners who are suddenly interested in strength training, the strength and conditioning should make their running faster. They should feel better. Right. Like, how do you know it's working besides some, you know, subjective body experience? Like, oh, someone said I look skinny, you know, in this dress, like, whoa, you need a different dress. The, you know, the thing that we should be seeing getting better are the things that you care about. Yeah. Okay. So I have a million places I want to take this, but I'm sensitive of your time too.

51:45So mad that this is only an hour. Okay. So I want to touch on your book built to move and I want to touch on voodoo flossing because Stacy's introduced that. This is my favorite thing about Stacy is Stacy brings everyone up with her. Like I, everyone, like she's always like, Oh, this, this is, I've heard about this voodoo flossing a million times and I haven't tried it yet, but I want to know all about the voodoo flossing and, um, and your book built to move, because I had 9 million questions about the built to move, but we kind of covered some of it. Yeah, we, we really, I mean, we talked a lot about, you know, the sort of basics of built to move and, you know, hip extension isn't built to move, of course you guys.

52:29So, um, but yeah, I mean, uh, Kelly invented voodoo flossing. Um, and now you can see 500 ,000 knockoffs on Amazon of like, but it's called muscle. It's called muscle floss, this floss, that floss, floss, floss, whatever. It's called flossing because we called it flossing. Yeah, but we made up flossing. And explain why you named it voodoo. Well, the idea is that we recognized that people had some soft tissue restrictions. Yeah. We recognized that people sometimes had swelling or hot spots. And that when we took this rubber band and wrapped it around the circumference of the limb or the joint we're trying to put.

53:08And we typically would say, hey, well, let's pull it to 50 % of its tension, and we'll overlap at 50%, and we'll just keep it wrapped for a minute or two. And the idea here is movement. So let's say you got a hotspot. One of the things we'd recognize is that, man, we suddenly saw better hydration, it changed the region, how the whole connective tissue of that area with the different musculature changed, suddenly restored how things were gliding and moving. It changed maybe a joint mechanic. If we had something that was swollen, we could compress it, you know, 30 times a day for a minute and really manage swelling and pain with this.

53:48It gave us inputs that was non-threatening that allowed us to restore our movement system. And when we explained all of that to one of our powerlifting friends, he was like, you mean it's kind of like voodoo? And I was like, yeah, it is kind of like voodoo, Jesse. That's exactly right. So the idea here, and this is the most important piece, is that this is a soft tissue technique like ART, where we're getting tissues to slide and glide. We're restoring function. We're getting inputs in yourself driven by you. Reducing swelling. It can reduce swelling and manage congestion. You can get skin to slide over an Achilles.

54:27You can, et cetera, et cetera. And what we found was it was a really nice tool that people could deploy themselves to make themselves feel better, to restore their motion and to manage their congestion. And it was with a really inexpensive tool. And we found just ways to use it over and over and over and over again that were very surprising. We can even use it like blood flow restriction cuffs by just, you know, wrapping around your hips and treating them like very complex BFR tools. So, you know, the voodoo floss idea, and we actually have a voodoo floss primer on our website, if you're interested in sort of learning, is that we recognize that a lot of people were training.

55:09They're like, okay, I'm into the nutrition. I'm into the training, but my knee hurts now, right? Like, what do I do? And now we're like, okay, you just opened another door of like, how do I take care of this body? Because I'm doing all the work. And this was a way that people could make themselves feel better and restore their positions as a only one technique and tool, but it was a really simple one that they could deploy safely by themselves on themselves without having to go out and, you know, take a day off and like, Hey, sometimes that tissue was just congested because you went for a big run and then you sat in the car waiting to pick up your kids, right?

55:44That's an adaptation error. And then you got home and you're like, my knee hurts. Well, it turns out three minute voodoo session with some squats where you wrapped your knee and all of a sudden your knee doesn't hurt. I'm like, good enough. Like that's, that's what we were attempting to do with that technique. I love that. So it's not just for like somebody that's dealing with a, an acute injury. No, like you could use it. Yeah, you can use it to adjust stiffness. You could use it. You know, you got a hotspot, you know, hotspot isn't an injury. And I think this is really important. We define injury as you can no longer occupy a role in society.

56:17You can't do your role in the family. You can't recreation. I can't go for a run. My knee hurts so bad. You are injured, right? My knee hurts So when I go run, that's not an injury. Your knee hurts when you're running. So what we recognize, and of course we put red flags and clear mechanisms of injury. I stepped off a curb and heard a snap. Those things are injury. Everything else is a training phenomenon. And one of the missions that we're on, especially in Built to Move, is to try to tell people that, hey, pain doesn't mean you're injured. Pain is a request for change. And one of the things that Juliet hinted at early on, you all right?

56:50Sorry, sorry, guys, sorry. One of the things that you had hinted at early on was that when you sit down in front of the TV for 20 or 30 minutes, that's when you can ask yourself, what hurts? What's sore? What feels stiff? And then that is the time to get some input. So some of the soft tissue work, which we're huge fans of, and I don't have billions of hours of videos and content of follow along, that can be reducing delayed onset muscle soreness, but also can be desensitizing a painful area. So you're like, hey, my hip hurts, my back hurts, my shoulder hurts. Let me introduce you to the lacrosse ball.

57:23Let me introduce you to some breathing. Let me introduce you to already sitting on the floor. And now you have a technique and a tool to minister to the things that are going to happen because you're a body that's using your body. You're a human being. I have to double click on this because I think this is also for people who are new to training and strength and conditioning and exercise who have sort of gotten the message. Soreness equals damage. Yeah. No. Soreness is going to be part of your life. Um, if you are doing anything other than sitting in your lazy boy all day, you probably are going to get musculoskeletal tweaks and pains and injuries.

58:02Like this is our tweaks, tweaks, musculoskeletal pain and tweaks are going to be part of your training trajectory. And I think for those of us who've been training since we were kids, like we've come to realize and accept that like, Hey, sometimes you tweak your shoulder and sometimes you tweak your neck and sometimes you tweak your back. And that does not mean a catastrophe. That's a normal phenomenon as part of someone who's training. And have you ever seen someone do a sport? Good God. Yeah. But we, what we don't have is the tools for people to actually manage those things. Um, and so, you know, that's been a lot of the work we've done is just to say, Hey, like if you are training in any capacity and I don't care whether that means you're going to orange theory or doing a huge, serious strength and conditioning program, like it's going to be part of the program that you're going to get little tweaks here and there.

58:49Like it just is. I was doing repeats on the Hill and my Achilles hurts. Yeah, that's okay. What's, but what, what's your plan? Okay. What's your plan to manage that? Cause there's literally a thousand things you can do to manage those little everyday muscles, you know, besides also going and getting 700 MRIs and doing a, you know, like you don't necessarily need that. There's a lot you can do. Okay. I'm going, I'm getting the voodoo floss as soon as we get off this call. It's really effective. It really affected. If only there was like 10 ,000 videos about it. Well, okay. So as we wrap this up for the listener, so here we've talked about it.

59:25You need to get voodoo flossing. You need to sit on the floor for 30 minutes and just move around. And then the built to move, is that part of your 21 day challenge or is that? We do have on, um, built to move.com. We do have a free 10 day built to move challenge. It's actually 10 days. Um, and anyone can do it. It's free. Um, and it goes through all of the tests and practices and built to move. So, um, it's just gives a little, it sort of brings to life the tests and practices in our book built to move. And it's, it's there for free. Anyone is welcome to do it. We wanted to create vital signs for you to assess where you are and to be able to come back.

1:00:03You don't have to, it's not a program. It's literally like, Oh, you're in a strength, conditioning nutrition program. We'll test out how it's going for you. Like, like built to move is like, you know, do the tests and built to move like once a year or twice a year. Like think of it as your at home physical. Like, where are you? How's your mobility? How's your nutrition? Are you sleeping enough? We tried to write a prequel for people who are like, Hey, A, I want to get more out of my program, but B I'm ready to start a program. Well, here's some of the lifestyle nutrition components. We wrote this actually sneakily for a lot of coaches who don't have time to talk to you about your sleep and talk to you about your breath work and talk to you about eating enough fruits and vegetables.

1:00:40It's hard to get a lot of that stuff done in an hour session. So what we said is, hey, let's write a book and a prequel to help unload that. You can do that. Whatever program you're on, the built to move will help. And by the way, this is our blueprint when we go into any professional team, any professional organization, all branches of the government. We're like, we need to make sure we're level setting and this is our level setting. so the 10 tests are showing you where you're at but then the 10 practices that you also same same same thing yeah the 10 the practices help you get better at the test and we see people smash themselves in the gym for 45 minutes and then they don't walk we're like you got we walking is one of our vital signs why you and we don't even think of walking is not exercise everybody it's more important than that.

1:01:32We need you to decongest your tissues, get outside, see your neighbors, talk to your family, adapt, right? Like, you know, flush all the crap out of your lymphatics. That's why we walk. We don't walk to burn calories. Yeah. I love it. Well, Kelly and Juliet, this has been such a pleasure and I'm, I'm, I'm going to fly out and meet you in person. so yes we need i don't know where but i saw you i saw you have a a course over my birthday in september the 12th and the 13th yes a movement thing in california i'm coming you should go anyways thank you so much for your time and your expertise and just being on the body pod today it has been a true pleasure and just a lovely conversation thank you so much for having us and ditto.

1:02:22It's been long overdue. Thank you so much for having us. Thanks for listening, everyone. If you enjoyed this episode, please consider giving us a five-star rating and sharing the BodyPod with your friends.

1:02:55Hey everyone, it's Haley. If you've ever finished a workout plan and thought, okay, now what? My membership was built for you. Over 40 strength training programs, every level, every goal, every equipment setup, all in one place for less than a dollar a day. Beginner to advanced home gym or full gym, travel weeks, recovery weeks, heavy lifting weeks, there's a plan for all of it. And when your life shifts, your training shifts with it. Programs that would cost you over$4 ,000 to buy individually, annual membership is just$279. Try it free for 10 days at hayleyhappensfitness.com. Your strongest years are still ahead.

1:03:42Let's make you happen.

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