On The Floor - Youth Fitness, Motivation, and Women's Health Post-50 with Danielle Pellicano

Transcript

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Hey everyone, welcome to Exploring Health Macro to Micro.

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I'm your host, parker Condit.

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In this show, I interview health and wellness experts around topics like sleep, exercise, nutrition, stress management, mental health and much more so by the end of each episode, you'll have concrete, tangible advice that you can start implementing today to start living a healthier life.

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This is another episode of On the Floor.

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This is the monthly segment with my co-host, danielle Pelicano.

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In case you don't know, danielle is a great trainer and endurance coach and is also one of my best friends, so if you want to learn more about Danielle, please check out episode three, where she's a guest in a typical conversational interview format For any new listeners.

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On the Floor refers to being on the gym floor.

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Danielle gathers questions from people on the gym floor and we spend 10 to 15 minutes answering those questions.

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Today's three questions are what are strategies for parents at home to move and live a healthier lifestyle?

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This is more so for their kids, and this is a question coming from a PE teacher, an elementary school PE teacher.

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The second question was somewhat ambiguous, but it had to do with external and internal motivation.

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Danielle and I just ran with this one and talked about kind of our own strategies and our own thoughts about external versus internal motivations.

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And then the third question is what is the best running zone for a 53-year-old woman?

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We take this question in a few different directions, but I think all of these were great questions and she and I are kind of starting to hit our stride is how we actually attack these questions and work together as co-hosts.

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Hopefully, if you've been listening up until this point, you can sort of tell and see how we're progressing as we do this together.

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So, without further delay, I hope you enjoy the fourth installment of On the Floor with Danielle.

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Pelicano, daniela Pelicano, become our time, which we need to discuss this after this podcast.

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Yeah.

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So in episode three you mentioned that you had just experienced a rib fracture four ribs.

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Not the first time this has happened, and I kind of alluded to a previous time, so I'll share before we get into the actual episode.

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Yeah.

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So when I was still living in Colorado, I came down to visit you in Scottsdale and when you came to pick me up at the airport, you said, hey, there's a place here where we can go bull riding.

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And I said, oh well, we're doing that Right, and you go, yeah, we're doing that tonight.

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People had warned me that bull riding is dangerous.

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I was like, yeah, sure.

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So I was like, yeah, yeah, yeah, sure, Anyway.

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So we went bull riding.

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I broke my back, you broke your ribs, so it turns out it was actually just as dangerous as people warned us of, but still very worth it.

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And you know, I was just coming down here to check out Scottsdale.

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I was like this place is.

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We went bull riding on night one.

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We spent the rest of the weekend in urgent care in the hospital and I was like Scottsdale's awesome, and I moved here six months later.

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That's right, that was a recruitment trip, so anyway you're pretty experienced with dealing with cracked ribs or fractured ribs at this point.

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This is true.

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I am Pay to play, pay to play.

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Yeah, exactly, you live that sort of lifestyle I do.

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We're all wishing you a speedy recovery.

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Thank you, style, but we're all wishing you a speedy recovery, because we do have.

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We do have an upcoming race season.

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Um I I'm probably at the point right now where I should be training more than I am for real quick, just throw me one nugget.

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Okay, uh, I ran three and a half miles yesterday.

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Okay.

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Pretty slowly, um, and I probably hadn't run for 10 days before that, so not great, but I'll ramp it up soon.

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Okay, thank you for that answer.

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Actually, now I don't feel so behind.

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Yeah, no, I will start sharing, I think at this point.

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This is going to come out way later, but when we're actually recording this, I think I'm like 17, 16, 17 weeks out, so we're in a good spot.

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I just got to start doing more uphill work and, I don't know, maybe we end up doing an episode kind of outlining our training at some point.

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Love it.

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Okay, All right, so again on the floor.

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The format is getting questions.

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Danielle gets questions from people on the floor.

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We answer those questions to the best of our ability.

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One of the questions is a little bit ambiguous today, so we're going to use we'll use our best judgment to see what we think she was asking.

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But anyway, we're going to start off with the first question, which is great.

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We don't necessarily know his name, but he kind of looks like a mat.

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So if you end up watching this, please let us know your name.

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This is a great question, though, all right.

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As an elementary PE teacher, I'm always trying to combat childhood obesity.

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What strategies do you have for parents at home to help their kids move and live that healthy lifestyle for parents at home to?

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help their kids move and live that healthy lifestyle.

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Great question.

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There's.

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There's a lot in here.

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Do you want me to go first or do you have any thoughts?

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on this.

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I will you start, go ahead.

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Okay, I'll start with one topic.

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Actually, I want to start off by giving a few resources.

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One is that I have a few Instagram accounts, so I think there's two ways to take this.

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One is talking about the fact that, for kids, physical activity needs to be fun, it needs to be a game, and I think the opportunity there is that I think it should be fun and game like for adults to, especially if it's not something that's part of your lifestyle, right?

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If a lot of what kids are going to get is from observing the activity of the parents so the parents aren't doing active things, it's going to be harder for them to adopt those lifestyles, right?

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So much of it is just driven from what they're observing and the environment that they're in.

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So a great way to kind of do it with your kids is by turning it into a game, and if you don't know how to do that, there's a very good Instagram account called Young Athlete Training.

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I will link that and you can just watch a few of the reels.

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They're all very short, but it just gives you a very good idea of like how can you make planks more interesting and like he's in a plank and he has a cone and he's trying to flip it and land it on itself.

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So you kind of go into a one arm plank, you flip it, you try to land it.

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So it just gives you examples of games and how you sort of gamify a lot of different fitness options.

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Because otherwise if you're looking at a parent and be like how do I make this fun, it can just be like another big burden of like the mental load of how do I figure out how to make this engaging.

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So it's a very good account.

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It's growing very quickly.

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So clearly a lot of people are getting value from it and I think it's just a really good place to get resources for how can I do fun things with my kid around the house.

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But I have other things to talk about, but I'll bounce it back to you for your thoughts.

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Well, I guess I was surprised.

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But currently, what was the statistic?

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15.8% of our youth.

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So youth were I'm going with, 10 to 17.

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He's talking elementary, so he's gone four to 11, I would say just so we have our framework of what age is, so K through fifth grade.

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But 15, 16% of our youth is considered obese.

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So that is being in like the 85th to 95th percentile of being in a BMI over that, which is high.

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So when to talk body fat, that'd be like 26 to 28%, but as a kid that's high.

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You know what I mean.

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But when he asked me this question it was very sincere.

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He's very passionate about this.

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But it's a struggle.

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But I also think systems need to change.

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Like I feel we almost need to bring like step count into the youth conversation.

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Right, like we do it with adults.

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We have our watches, we make it 10,000.

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We're excited I still get excited when my watch buzzes.

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Like some things have to be where they are held accountable to and not not making it not fun.

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But I think our standard of the 150 minutes a week is we need to change everything as far as framework because our reality is different now I think kids I would say if you sat parents down their their biggest enemy that they're combating is screen time.

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And if you want to change a behavior because that was really what his question is, he's like I'm doing the best I can when I have them for all 30 minutes in the school, but when they go home, how are these people helping me help them understand the importance of movement?

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And I think it's figuring out those things and having bigger conversations around that, and I know people are going to be listening and they're like you don't have any idea how hard it is to get your kid off a screen.

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What I mean is when we would go home.

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Yeah, maybe we still had Nintendo, we still had like game ideas, but the gaming world for kids is on a next level now, where it has become where they could talk to their friends through the game.

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So now playtime has become where I'll be like hey, parker, let's hop on this and like I'm going to sit on the couch and you're going to be in your couch at home.

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And now we're playing this game but we're not moving whatsoever, just a joystick.

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I feel like limiting screen time and making it a habit when you get home from school, where we used to have to actually go out and play like you had to, even if you didn't want to.

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Your parents like here's a cookie, go run outside and go make a fort.

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You know what I mean.

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Go next door, go knock on vinny's door, tell vinny he needs to, like, do something for an hour with you know what I mean.

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But but these are things where it's not small.

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It's actually a big conversation and I see it with my niece and nephews like it has become conditioned where, like they come home and they race right down the stairs and they they're in front of the television and I feel bad because parents already have a ton of things on their plate.

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But unfortunately it does come back to the parenting of that habit a little bit, especially when we're talking.

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Our kids are four to 11 years old, I mean, so that was one big one.

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Um, I also think P's become almost an elective in high school.

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It's not even a requirement, it's not even required.

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So now we're stripping that activity from kids as well and we're putting that back on parents to try to incorporate it.

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So the conversation is so large that it's almost overwhelming and that's how I could tell he was feeling feeling I can imagine, um, one of the other parts I want to talk about and we touched on this in episode three which is, uh, the importance of muscle.

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So, like I I think I'm kind of getting to a point now where I think I'm less concerned with obesity and more concerned with, like, what is your skeletal muscle mass?

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As, like, if I have metrics that I can measure, I think I'm gonna care more about muscle mass, because that seems to be, uh, at least something that's like a better driver.

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Right, obesity is such a big problem, like the.

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The best thing that's kind of come out of that space has been like ozempic and the glp ones, um, but like I don't know if that's like a viable long-term solution economically like have you when's the last time you tested yours?

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My muscle mass Four months ago.

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And what was it?

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What was the number?

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Uh, I'd have to check my own body.

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I'm not sure.

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I just did mine yesterday.

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I was like 67.8.

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Okay.

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Not terrible.

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Yeah, I can't yeah, but it's interesting you're making that point Like do we even have that as being a benchmark for kids Probably not Interesting, but like for kids or adults.

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It's like I think the conversation has been around obesity for so long and you know, I think there is like there are certain issues with that, certainly from a psychological standpoint.

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But I think, if you, focusing on muscle mass is wildly important and I'll reiterate some of the points I made last week in that muscle mass is, or muscle is, a metabolic sink and it's a driver for metabolic health in that it helps so many of the functions of your body just operate in a much more efficient manner.

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So, if you can try to prioritize I mean I know we're just trying to get kids to move at all, no less put on muscle mass, but it's worth mentioning kind of maybe not focusing on obesity, but for focusing on kids that are being under muscled.

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Maybe that's a better frame.

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I don't know Cause there's a huge psychological aspect to this entire conversation that we're having as well, and on that point I want to point to another resource, again on Instagram, but they have an in-person facility as well.

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It's an account called Physiology First and I will link to them, where they're focused on teaching, probably not elementary school, but probably the age range that you were talking about, like the 11, 12 to 17,.

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That range teaching like their primary education model is understanding your own physiology, because I think this is another very important thing.

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We're kind of seeing it right now where the stresses of today, I think, are greater than of generations in the past, and just like the different amount of inputs Like I was talking about this yesterday with my partner and we were talking about like how like you can spend all day on the computer just consuming information it's like I don't think we're meant to consume the volume that we're consuming now.

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But anyway, the point I was getting at is that most people don't have the capacity, or most people don't grow up with the skills, to manage stress and anxiety.

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So we're just seeing a generation of people who don't have that as a skill set, people who don't understand their own physiology.

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They just understand that they're feeling a particular type of way, but they can't look at themselves and be like, oh, my respiration rate is higher than it normally is.

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I can feel my heart rate is higher than it normally is.

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I can feel my heart rate is higher than it normally is.

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So this group, they teach people how to, kind of through exercise as a vehicle, how to understand your physiology, like when you're feeling a particular type of way, can you recognize that your respiratory rate is faster and you're doing shorter, shallower breaths, and then can you use your own physiology to help regulate yourself and manage your nervous system.

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Because I think it's a very that's an incredible life skill that you can have if you understand how to do it and you sort of teach yourself that you can manage, manage your own nervous system kind of throughout life, because otherwise it's just another generation of children now but then it's just going to be adults who can't, who can't regulate their nervous system.

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I love your brain.

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So there was a lot of interesting things to talk about on that topic.

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I don't know if any of that was useful, but I'm always going to say too, though I'm, I'm literally always in it.

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I feel like if you can get your kid interested in some team sport, they don't have to excel at it, especially when you're talking elementary age but something that gives them the understanding of team, other kids and activity.

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I do Again, I put it on parents and you're like yikes, but they have to be introduced.

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It's not like you go once and your kid hates it and that's it.

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Like I've watched, I've had this conversation with my brother and his kids and I get it, but like I also am impressed with the fact that he has pushed them all towards experiencing sport when they obviously don't show a talent for it, which is usually around the age of nine or 10.

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I'm just being very honest that like you have to be elite, but like you'll know if your kid really likes the sport by nine or 10.

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I'm just being very honest that like you have to be elite, but like you'll know if your kid really likes the sport by nine or 10.

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At least you've given them that understanding, whereas now you put them in PE.

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They're used to being in a team environment.

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It helps offset the PE teacher a little bit, but I also do think PE teachers need to up their game a little bit on making things more creatively fun for kids.

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I really do, and I bet he is one of them that does.

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But I do see that some of the PE teachers are still like the math teacher that that I'm just being honest that comes in and he's like all right, like let's play tag and dodgeball.

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I mean I'm like okay, I mean can we get past dodgeball as our only PE activity?

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I mean to your point, like it's.

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You know there's a lot of resources to use where you know you're writing up a workout like you would for anyone.

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But I do think there has to be a better plan where you're introducing kids to understanding how to have fun, and I do think the afterschool thing's a big deal.

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But I know things have changed now.

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You know you can't just go out and ride your bike around the cul-de-sac Like.

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I can hear people listening to this and being like it has changed, everything about it has changed.

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But that doesn't mean, therefore, we give up by any stretch.

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You know it's like that's where the nutritional piece comes in, like as much as fruits and vegetables.

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We hammer it.

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How do you, how do you introduce those foods to your kid at such a young age that at least they have a broader palette.

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Truly, that's giving them a fighting chance.

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To be fair Also, sleep Kids at that age.

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They're needing 9 to 12 hours.

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That's a lot of time.

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Is that sleep routine a routine Limiting screen time to them, just like we're telling our adult listeners when their window is closing?

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The kids are even probably more sneaky about it, to be fair, you know.

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So all those things do play into weight gain, into non-movement, into going to school tired and then therefore you're lethargic.

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So a lot of these things are habits that it's not going to be fun, I think, for a lot of parents having to.

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Your body composition is going to be driven by your genetics, so at the end of the day, like you might just be pushing a rock up a big hill If you're kind of in that 70% and you don't have great genetics, or your kid doesn't have great genetics.

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So sometimes there are just there are things like that and I don't think they're acknowledged enough sort of in the fitness space, because you know most trainers have awesome genetics and don't acknowledge that either and they're like everyone should be able to do what I can do, um, but so much of it.

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A huge percentage of it is driven by genetics and then I must be an anomaly.

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You've met my mother.

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She would have laughed too.

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She would be laughing too, okay, I don't even have that to think I've just got to, I mean, then that was mean and funny all at the same time.

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Okay, last thing I'll say on the physiology.

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First thing, I have seen a lot of the results out of what they've been doing.

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It does seem to be better for that high school age group, yes.

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But the thing that I didn't mention that is a huge benefit is like it gives the kids a feeling of empowerment and they're like okay, a lot of this actually is not outside my control.

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These feelings I'm having are normal, but I know how I can at least manage them If you start to understand breath work, respiration, heart rate and just some of your basic physiology points.

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So anyone who's interested in that, please check out that account.

00:18:24.028 --> 00:18:27.368
It's excellent and they have a physical location based in Maine.

00:18:27.368 --> 00:18:32.365
If anyone's really interested in going out there, okay.

00:18:32.365 --> 00:18:33.932
Question number two from sarah.

00:18:33.972 --> 00:18:46.111
This is the one that's a little bit ambiguous okay, motivation external motivation with your clients versus internal motivation with yourself I'm definitely letting you start.

00:18:46.752 --> 00:18:52.813
I like, I like the sarah throws up deuces after a question she's great, she's a professor at the u of m.

00:18:52.853 --> 00:18:53.535
I mean, it made sense.

00:18:53.535 --> 00:18:57.088
I put it all into context eventually no, she, she seems cool.

00:18:57.088 --> 00:18:57.810
She's awesome.

00:18:58.800 --> 00:18:59.000
All right.

00:18:59.000 --> 00:19:00.702
So I'll be honest, I don't really know what the question was.

00:19:00.702 --> 00:19:02.065
I just had different notes.

00:19:02.065 --> 00:19:28.483
I'm like maybe we can just talk about how we deal with different types of clients or how you've dealt, how you deal with them, how I dealt with them in the past, like somebody who has needs high external motivation and has low internal motivation, and then sort of the flip side, and how our training philosophies vary based on the type of motivation that the client has, and then we can talk about our own internal and external motivations if you want to.

00:19:29.425 --> 00:19:41.045
I think that's perfect okay, yeah, um, I think I think we were very opposite with the types of clients that we'd end up working with 1000%.

00:19:41.625 --> 00:19:45.075
Yeah, so I I'm like a terrible cheerleader.

00:19:45.075 --> 00:19:52.392
Where I would in sessions I would normally stand with my arms crossed like this and I would just like stare right.

00:19:52.392 --> 00:20:01.865
So I'm not like the cheerleader type of trainer at all and so I would work almost primarily with extremely motivated individuals.

00:20:01.865 --> 00:20:08.230
So here in Arizona the population I worked with primarily was aspiring professional golfers.

00:20:08.230 --> 00:20:15.894
They were usually in some sort of pro tour already trying to get to the PGA tour, highly motivated, and the other group was persistent pain clients to get to the PGA tour, highly motivated, and the other group was persistent pain clients.

00:20:15.894 --> 00:20:28.425
So these are people that were bit, that had been in persistent pain for 10, 15, 20 years, again also highly motivated, to not feel that persistent pain anymore.

00:20:28.425 --> 00:20:33.279
And those are the groups that I, like my my natural skillset just paired up naturally very well with like their desires.

00:20:33.279 --> 00:20:40.207
So there was not a lot of discontinuity between sort of what I was good at and what they needed.

00:20:40.207 --> 00:20:42.152
So that's generally who I ended up working with.

00:20:42.641 --> 00:20:54.564
And then a lot of times for patient clients that would come in looking for, like weight loss or anything like that, where clearly, like I, you can just tell with somebody's body language when they come in, especially to a personal training gym specifically.

00:20:54.564 --> 00:20:56.306
They're like I do not want to be here.

00:20:56.306 --> 00:21:19.289
I'm like this is not going to be a good client for me, especially around weight loss, because that's so many trainers bread and butter, like I just had so many other trainers that I would just send them to because, like they love tracking macros, they love tracking calories and keeping you accountable on like that day-to-day really specific nutritional side, and many of those clients got great results.

00:21:19.289 --> 00:21:19.893
But I'm like that's.

00:21:19.893 --> 00:21:31.853
I'm just I was a terrible trainer for for those types of people, so I maybe that's not a great answer, but all I can say is that I would just generally work with people who had very high internal motivation.

00:21:33.382 --> 00:21:35.909
I looked at it more from the standpoint of like.

00:21:35.909 --> 00:21:43.546
First of all because I have to read it like this Intrinsic motivation comes from within, while extrinsic motivation comes from external factors, obviously.

00:21:43.546 --> 00:21:49.328
So when you're intrinsically motivated, you engage in activities because you enjoy them personally.

00:21:49.328 --> 00:21:54.405
It's like a personal satisfaction, which also typically means you are very self-motivated.

00:21:54.405 --> 00:21:58.884
You're doing it because you couldn't not think of going on that run.

00:21:58.884 --> 00:22:00.009
I'll use myself example.

00:22:00.681 --> 00:22:05.689
I am intrinsically motivated to run because I like the act of running.

00:22:05.689 --> 00:22:09.026
I don't even run with anything in my ears usually, which we've always talked about.

00:22:09.026 --> 00:22:15.243
It is my only time where I feel the most creative and it gives me like a clear space when I race.

00:22:15.243 --> 00:22:18.622
I always have always been this way with it.

00:22:18.622 --> 00:22:30.826
I, I, I almost have like positive mantras not even affirmations like mantras when I'm suffering that I'm like no, you chose this, you are lucky to be out here, look at where you get to race Like.

00:22:30.826 --> 00:22:39.009
Those are things of personal self-talk, which has actually probably propelled me to be able to do a lot of the distances I've ended up doing in my own racing.

00:22:39.009 --> 00:22:47.007
Then I look at the intrinsical part, when you have to do something in order to just do it, and I'll use clients as this example.

00:22:47.007 --> 00:22:56.411
Trust when I say when you are week 16 into Ironman training or marathon training, it becomes intrinsic that you're not doing it because you love it anymore.

00:22:56.411 --> 00:23:06.064
You started because you loved it, but that requires you to understand that you're doing it because you want to be the fist pumping arms over the head person at the finish line, not crawling.

00:23:06.064 --> 00:23:11.141
But those are like the ways I looked at this answer because I'm like how do I answer that?

00:23:11.141 --> 00:23:16.345
And I do think that kind of might speak to the way she asked it and if she was asking it from how I coach.

00:23:18.526 --> 00:23:34.256
That to me, was also where I feel that I actually I try to be a good leader by inspiring others through my own discipline and also achievements.

00:23:34.256 --> 00:23:37.038
So that is external in my opinion to some extent.

00:23:37.038 --> 00:23:37.577
Do you know what I mean?

00:23:37.577 --> 00:23:45.188
That does feel a bit forced because it's a requirement of my job, in my opinion, to do what I do and to be respected.

00:23:45.188 --> 00:23:49.290
I would expect that from a coach if I hired them too, right.

00:23:49.290 --> 00:24:05.170
But that is a motivation that comes from an external drive, that being my clients and that mean me having to stay looking the part, meaning physically, I can't just do it one day, cause I I always have to maintain a certain fitness level to even be able to perform at the level that I'm still expected.

00:24:05.170 --> 00:24:09.339
But then I think of the expectation people are like, well, you could coach, why do you have to still perform?

00:24:09.339 --> 00:24:13.751
For me it's because I I internally still love it as well.

00:24:13.751 --> 00:24:17.161
So I don't know if this is answering that, but do you know what I mean?

00:24:17.201 --> 00:24:24.285
Like, I do think, and what I typically attract is that I mean now the beauty of social media and how connected we are.

00:24:24.285 --> 00:24:27.131
People are able to see your results more.

00:24:27.131 --> 00:24:29.443
They're able to kind of follow you along in your training.

00:24:29.443 --> 00:24:30.988
They see your coaching style.

00:24:30.988 --> 00:24:33.300
That's very cool if it's used in the right way.

00:24:33.300 --> 00:24:41.529
So for me that's also seeking out an external force right To kind of promote stuff in a message that I deeply believe in.

00:24:41.529 --> 00:24:42.885
So I looked at that.

00:24:42.885 --> 00:24:43.300
It was.

00:24:43.300 --> 00:24:48.627
I really liked the question because it made me kind of have to think about my coaching style and my personal training style, right.

00:24:49.750 --> 00:24:49.931
Yeah.

00:24:49.931 --> 00:24:56.682
So I'll just kind of share a little bit about when I'm training, like myself, like what I end up using.

00:24:56.682 --> 00:25:02.090
I have a lot of like internal motivation, like if I decide to do something, I'm just going to do it.

00:25:02.090 --> 00:25:03.561
But then I do use.

00:25:03.561 --> 00:25:12.887
I use like external elements as like a bit of a incentive or a stick, but it turns out usually, by the time it comes like to actually cash that stick in.

00:25:12.887 --> 00:25:17.282
I usually don't take advantage like to actually cash that stick in.

00:25:17.282 --> 00:25:18.105
I usually don't take advantage.

00:25:18.125 --> 00:25:31.948
Uh, the example of being like last year when I was running a lot, I wanted to run a thousand miles and I was like, oh, I'm going to, I'm going to create content around this for a month and a half once I finish it, and like that was like a big thing to get me to keep doing it in the summer months to stay consistent, yada, yada, yada.

00:25:31.948 --> 00:25:35.772
I was like, oh, I'm just like I gotta stay, I gotta see through this just so I can create.

00:25:35.772 --> 00:25:38.037
I was like, is it going to give me so much content?

00:25:38.037 --> 00:25:48.025
And I think I made like two posts about it and just cause, like, once I finished, I was like it felt really good and I like I made a video or two about it and I just never really felt the need to post about it again.

00:25:48.025 --> 00:25:51.807
So it was like I.

00:25:52.749 --> 00:26:05.682
And now that I'm getting back into kind of running for or training for the Leadville heavy half same thing I'm like, oh, it'd be really cool if I like kind of logged like through, like through the actual training race and some of the training leading up to it.

00:26:05.682 --> 00:26:08.750
I'm probably not going to, but that thought gets my ass out the door.

00:26:08.750 --> 00:26:15.428
So I kind of use that as a a driver for action sometimes.

00:26:15.428 --> 00:26:19.994
So that's kind of how I leverage multiple aspects of it.

00:26:21.622 --> 00:26:26.512
But that's also a perfect example because, to your point, I'm in a very unique lane right now.

00:26:26.512 --> 00:26:32.712
As far as this last year, this is the most on the floor I've been, as you know too, in years.

00:26:32.712 --> 00:26:36.770
Right, most of my endurance coaching is retreat camp based.

00:26:36.770 --> 00:26:41.173
It's more meeting clients and doing the training in the element.

00:26:41.173 --> 00:26:42.057
It's online.

00:26:42.057 --> 00:26:43.622
All their programming goes through TrainingPeak.

00:26:43.622 --> 00:26:47.291
So for me I am in a very interesting lane, which I'm loving.

00:26:47.380 --> 00:26:54.084
But I'm almost in two compartments right now where I'm with and when I say general pop, I'm not dismissing people's, like athleticism.

00:26:54.084 --> 00:26:59.031
These are still athletes, but they're only seeking me or seeing me in a group class environment.

00:26:59.031 --> 00:27:00.273
So that's when I say general pop.

00:27:00.273 --> 00:27:17.862
And then I have my PEC clients and I almost push people in the racing category or in that type of goal setting, because it's the only thing that's ever resonated for me personally as well.

00:27:17.862 --> 00:27:23.511
And that's when you were even referencing weight loss.

00:27:23.511 --> 00:27:29.128
That is such a huge market and I too do not attract that clientele.

00:27:29.128 --> 00:27:31.153
I'm not very good at it and I've said it.

00:27:31.153 --> 00:27:40.363
You lose me when it comes solely about body comp and numerics, which is a requirement for that goal to be attained.

00:27:40.363 --> 00:27:45.863
So it's not me dismissing it or saying or shunning it and saying that's bad, not at all.

00:27:45.863 --> 00:27:51.101
That is such another skillset, whereas you hire me, and now I'm talking about training.

00:27:51.101 --> 00:27:56.511
Stress scores, watts, power, you know pace, that is my knowledge.

00:27:56.511 --> 00:28:04.865
That's where I have to spend any free minute I have reading up on that, where I give as much information as I can, hence even this podcast in what I understand for that.

00:28:04.865 --> 00:28:11.825
But for me, I lose motivation when something becomes about only the external appearance.

00:28:11.825 --> 00:28:15.681
Even it would never have been a motivator for me to start, which is so.

00:28:15.681 --> 00:28:16.663
That's where we're just different.

00:28:16.663 --> 00:28:28.411
But it's so important to know your client because there is one you're that's going to tick for you more than the other, and that's not me saying so many people hired me for the longest time to do the Leadville 100.

00:28:28.913 --> 00:28:32.663
I was that was like my biggest reputation in Minneapolis because of the buckle.

00:28:32.663 --> 00:28:34.970
It was a status thing.

00:28:34.970 --> 00:28:43.861
I was at a party on Friday this is going to be great and I had my mother's buckle on and she was a barrel racer Awesome buckle.

00:28:43.861 --> 00:28:45.444
It was a lifetime party.

00:28:45.444 --> 00:28:54.373
I had people coming up to me being like high-fiving me, thinking it was a Leadville 100 buckle, and I kept being like wow, like it is a pretty buckle.

00:28:54.373 --> 00:29:14.971
I'm like cause they know I've done it, but it was shocking to me that became such a Super Bowl trophy that it didn't matter if you hated every minute of the training for it, because it is a very grueling event the run and the bike and I'd be lying if I wasn't like no, I obviously need a buckle just for my coaching.

00:29:14.971 --> 00:29:16.451
The training was brutal.

00:29:16.451 --> 00:29:18.292
There were no positive affirmations that day.

00:29:18.292 --> 00:29:19.233
I could promise you that.

00:29:19.634 --> 00:29:23.556
But when I got that buckle I don't wear it out to the party and high five.

00:29:23.556 --> 00:29:27.397
I framed it and I gave Angie the same frame and it's like something that I look at like a trophy.

00:29:27.397 --> 00:29:28.780
You know what I mean.

00:29:28.780 --> 00:29:34.371
I don't use that as a status when I walk out and I'm not that this is terrible, because I love the people that do.

00:29:34.371 --> 00:29:35.653
You should be proud of it.

00:29:35.933 --> 00:29:47.806
But that is the only time I've looked at that where I'm like that was the most external goal I've ever seen, where people would give their left arm to get that freaking buckle and they still do, and it's incredible.

00:29:47.806 --> 00:29:49.470
But like, so, I've experienced it.

00:29:49.470 --> 00:29:53.344
But then I looked back internally and I'm like no, no, I've never been about that.

00:29:53.344 --> 00:29:56.428
I rarely advertise that you come into my home.

00:29:56.428 --> 00:30:00.374
There's nothing athletic based, but I'm just explaining it because I would surprise people.

00:30:00.374 --> 00:30:00.854
You've seen it.

00:30:00.854 --> 00:30:01.895
You've been everywhere I've lived.

00:30:01.895 --> 00:30:05.028
You wouldn't even think I was an athlete if you walked in.

00:30:05.028 --> 00:30:07.147
It's not what motivates me.

00:30:07.147 --> 00:30:14.405
Mine has always been the legit beauty of the sport and being out in nature and traveling to go do cool shit.

00:30:17.859 --> 00:30:18.982
The last thing I'll note because I think it's funny.

00:30:18.982 --> 00:30:19.826
There's a funny example.

00:30:19.826 --> 00:30:32.682
Behind this is the idea that a lot of people you can leverage social media for, like external accountability, and the problem is you can get validation before you deserve it.

00:30:32.682 --> 00:30:42.242
So like you can say I'm, I just signed up for this thing, and then a lot of people reach out to you and say great, good for you, congratulations, and that feels really good.

00:30:42.242 --> 00:30:48.247
Less so in the fitness side of things, because at the end of the day, you can see if somebody finished a race, especially races.

00:30:48.247 --> 00:30:52.644
You can look them up if you know their first and last name, so you can see if somebody actually did it.

00:30:53.026 --> 00:30:56.090
But the example this guy gave and he made a book about it.

00:30:56.090 --> 00:31:10.872
It's called I'm writing a novel and it was a collection of tweets of people who were tweeting about writing their novel instead of actually writing their novel, the point being and then he made a book compilation of that because nobody actually wrote the novel, because people who are writing novels actually write.

00:31:10.872 --> 00:31:19.662
They don't tweet, don't tweet, um.

00:31:19.821 --> 00:31:23.991
So it's just one of the dangers that you can use it, but understand like the validation coming too soon might be a deterrent at some point.

00:31:23.991 --> 00:31:31.732
So well said, sir, fun question it really was yeah, um, it'd be funny if she was like you guys, spent 20 minutes talking she 1000 will.

00:31:31.732 --> 00:31:36.909
Let me know, don't you worry, 1000 she will you guys weren't even close to what I was actually asking.

00:31:37.851 --> 00:31:38.451
It's going to happen.

00:31:39.394 --> 00:31:39.594
Okay.

00:31:39.594 --> 00:31:41.567
Next one is from Leanna.

00:31:42.641 --> 00:31:44.248
Hey, thanks for letting me ask this question.

00:31:44.248 --> 00:31:52.672
I'm 53 years old and for my age and for me, is it best to be conditioning running wise in zone two, three, four or five.

00:31:52.672 --> 00:32:03.269
Cool Running zones, I think this is such a loaded question, though, if you think about it, yeah, because, uh so like my first go ahead.

00:32:03.288 --> 00:32:05.554
I was gonna say my first question is like what?

00:32:05.554 --> 00:32:07.306
What's the goal or what's the target?

00:32:08.189 --> 00:32:11.140
I just think once you say over 50, things change entirely.

00:32:11.140 --> 00:32:19.785
Not, I don't mean it badly, I mean it it sincerely, because as soon as she asked that, I was like that's a very loaded question Because my answer could be a deterrent.

00:32:19.785 --> 00:32:21.185
You know what I mean.

00:32:21.185 --> 00:32:22.027
It could deter people.

00:32:22.767 --> 00:32:46.904
So I'm still going to give my answer, but I'm coming at it not like your started generalizing it again and that, if anything is what I think your podcast is, like you know, pulled the plug on, is you can't, you, we can't generalize anymore and I I have to reference Dr Stacey Sims because she's been the whistleblower that's been most prevalent for me.

00:32:46.904 --> 00:32:47.827
You know what I mean.

00:32:47.827 --> 00:32:51.583
Just like you have people in panel that you've been using on your show, which has been awesome.

00:32:51.583 --> 00:33:04.571
Like you find your resources, their information is very science-based and you have these incredible women that are finally like pulling back the sheet and explaining stuff, because most of the met the data is based around, set around sedentary men.

00:33:04.571 --> 00:33:09.311
So as soon as she asked it, I was excited, but I was also like this is a loaded question.

00:33:09.311 --> 00:33:16.847
I only want you to talk because I obviously have my thoughts, but I'm curious where you would, where you want to go with that.

00:33:18.269 --> 00:33:27.894
Um, I was going to say I kind of wrote out a basic answer based on, based on the uh, the response that her goal is to be generally healthy.

00:33:27.894 --> 00:33:38.347
So I don't know if that is the case, but this is what I would give, also not understanding how much time she's committing to it per week, but let's say she's dedicating three hours a week to training.

00:33:38.347 --> 00:33:48.604
Um, also, because you mentioned fat burning zone, I do want to talk about that briefly because I think this is not talked about enough, or the clarification is not talked about enough.

00:33:48.604 --> 00:33:58.882
I think when people hear fat burning zone, which is a thing that is a zone, um, it refers to the fat you're burning is in your bloodstream.

00:33:58.882 --> 00:34:00.246
It's not stored fat.

00:34:00.246 --> 00:34:09.338
So when people are like oh I'm, I'm working in my fat burning zone and you, most people think they're burning fat that is stored in their body.

00:34:09.338 --> 00:34:10.121
But that's not the case.

00:34:10.121 --> 00:34:13.148
They're burning fat that is readily available in their bloodstream.

00:34:13.148 --> 00:34:15.972
So that's a common misconception.

00:34:15.972 --> 00:34:16.880
Wanted to clear that up.

00:34:16.880 --> 00:34:18.545
Happy to talk about that more too.

00:34:18.545 --> 00:34:46.773
So if she's dedicating three hours a week to be generally healthy, I would say two and a half hours of that should be approximately zone two, something pretty low level, steady state and then I have 30 minutes of I just put intensity because you get to a certain age you don't know where she's coming from, like I don't know how much intensity she can handle, but I'd have about 30 minutes of let's categorize it as high intensity and interval work.

00:34:46.840 --> 00:34:51.942
But I would do longer intervals, like four minutes on, four minutes off, just to drive a higher VO two max.

00:34:51.942 --> 00:34:59.355
A lot of people can't handle four minutes of at least like four minutes of repeats.

00:34:59.355 --> 00:35:07.851
So what I used to do with people who, like, truly were not anything endurance based, they're just I needed to do something aerobically based with them or something conditioned based with them.

00:35:07.851 --> 00:35:15.748
I would do a one-to-one work to rest ratio, which I think is generally good for some of these longer intervals, not sprint intervals.

00:35:15.748 --> 00:35:21.621
So one minute I would start them with, like one minute on, one minute off and just do some amount of repeats with that.

00:35:21.621 --> 00:35:33.494
So they could do that towards the end of two of their sort of like longer zone, two blocks, and that's kind of all I do, based on a three hour, a three hour commitment to conditioning.

00:35:33.494 --> 00:35:42.548
If she's only dedicating three hours a week to exercise, that would change Cause I'd want to work in strength training, but that's, that's generally my, my very broad answer on that.

00:35:43.653 --> 00:35:44.577
That was a good answer, though.

00:35:44.577 --> 00:35:48.246
That was really good, I'm going to say so.

00:35:48.246 --> 00:35:49.289
Leanna, she's already.

00:35:49.289 --> 00:35:58.666
I mean, she's in her mid to late fifties, because I was taking it back Cause back, because when I asked her after I didn't even think she was like I wouldn't have put her at that age.

00:35:58.666 --> 00:36:09.407
Okay, she probably comes to my class, which is I'm going to categorize it as a hit class, and I'm going to just say that because you don't stay in any one zone long enough to really form an adaptation, but it's hard.

00:36:09.599 --> 00:36:11.105
Well she said she was 53.

00:36:11.405 --> 00:36:12.208
Oh, she didn't say 53.

00:36:12.208 --> 00:36:46.625
Yeah, no-transcript to Dr Stacey Sims, any of it.

00:36:46.625 --> 00:36:58.775
They will not abandon that message, regardless of the question almost Once it's 50, it is how do you maintain the muscle mass you still have If it's about fitness?

00:36:58.775 --> 00:37:04.371
So here I got to go into my two lanes again, my endurance athletes.

00:37:04.371 --> 00:37:10.534
I've read so many things where actually long distance running for women over 50 is a detriment.

00:37:10.534 --> 00:37:11.396
It is.

00:37:11.396 --> 00:37:13.481
That doesn't mean you don't pick that goal anymore.

00:37:13.481 --> 00:37:18.650
But at the same time those are people that are very goal oriented.

00:37:18.650 --> 00:37:20.532
This sport is something they love.

00:37:20.853 --> 00:37:34.132
But now you are playing with fire a little bit because you are only holding onto the mass you have now established in your 30s and 40s, right, and now you're taxing that system at probably its highest.

00:37:34.132 --> 00:37:37.186
And now it is just I look at it because it's never.

00:37:37.186 --> 00:37:47.003
It's something like they're blowing the whistle on and I sit here and it always puts me in an uncomfortable position because I will clearly be that 60 year old that's probably still doing marathons, right, because I love it so much.

00:37:47.003 --> 00:37:48.128
But what does that do?

00:37:48.128 --> 00:37:50.882
That shifts my focus to how I'm going about my fitness now.

00:37:50.882 --> 00:38:00.315
So for someone like her, I don't just look at this as like a cardio answer, right, which I think she might have been probably referencing.

00:38:00.315 --> 00:38:02.581
I look at a lot of it.

00:38:02.601 --> 00:38:20.306
So if you're only doing high rep, gtx, which is just group fitness, high rep exercises, right, someone like her needs to be so mindful that she's getting in like four to five sets of five rep maxes in compound movements, right.

00:38:20.306 --> 00:38:28.057
And if you're not even implementing that, and that's where you're lifting, you can spike to zone fours and fives when you lift heavy, like that for sure.

00:38:28.057 --> 00:38:30.204
But for the most part it's not about zones anymore.

00:38:30.204 --> 00:38:41.480
It's like, if you're asking me, I'd rather see some of these women that are aging, that are already fit in my mind and they're trying to maintain what they have to pivot their train of thought, like.

00:38:41.480 --> 00:38:45.981
That doesn't mean I don't want you coming to class anymore per se, but it needs to be.

00:38:45.981 --> 00:38:52.588
There needs to be a shift in some of the other things you're truly starting to go after, right?

00:38:52.588 --> 00:39:01.534
Because for you I see what you're saying Like three times a week, resistance training is a minimum, is a minimum for over 50.

00:39:01.534 --> 00:39:02.735
It has to be.

00:39:03.657 --> 00:39:11.235
Yeah, Like not knowing her and like not knowing what she's available or what she's able to commit time-wise.

00:39:11.235 --> 00:39:13.547

On The Floor - Youth Fitness, Motivation, and Women's Health Post-50 with Danielle Pellicano

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