Strength Renewed

00:19
Do know what, Jess, my makeup will be done like this for about three days, I'm so lazy. Or it'll be down here near my nose, the end of my nose. I'm not gonna lie, this is a definite area where we are so similar. I suffer, you don't, like, you're like, okay, this is really nice, but I mean, I could do without it. I never wear makeup like you. And so when I do have it on, I do look different. Yeah, We will make a point about it, right?

00:45
And I also feel, I do feel, I've got a makeup artist and friend here that I love and I always tease her. Her name is Lindsay and I always say, you know, she's like what I do for myself. I'm like, Lindsay, you know, I'm going to dinner with a friend, I'm going to birthday or whatever, whatever. And can you just, can you just do what you do? I mean, it is so transformative for me. And I make that shit last as long as possible. I wash my face.

01:11
but I don't wash it too hard. So I like it. I like it just enough so I can still have exactly what you have right now, which are just like, your eyes are just popping. I can't take my eyes off of you. It looks really good. So they're just something about, just kind of accentuating your look a little bit. And so I love it. It's funny, isn't it? Because one of the things I feel really grateful for is that I never was, I never...

01:39
was only known with a made up face. to, so that actually makes social media and the spontaneity of it and the ability to just sort of like get on and be really genuine. It's much easier because you don't have to make your face up before you get on. It's not like this is the only barrier anyone ever has, but if that's something else alongside everything else, it's like you'd never get on and sort of do your stuff. So, but like it was, fun to get makeup on, but it's funny. What I'm seeing is like, oh, my eyes look like.

02:08
pandas, you know, and you're like, Oh, they're gorgeous. And I'm like, Oh, it's so dark. it's different, different perception. I like it. And I like that you are just going cool, cool dress. I'm glad that you like it. I think like a panda, but you do truly looks really good. I think that they did a great job. And I know you were on TV this morning and

02:29
So they probably had to do a little extra extra because you have all the lights on you and well, it's funny stage makeup of it, right? Yeah, because when they text me last night to say arrive at this time and have your hair and makeup done, we can do touch ups. And I'm like, and I arrived this morning and I'm like, I know I got that text. I don't do makeup. So and I don't mind. Like I don't think and they're like, oh, this is because we don't have time. I'm like, it's OK. Like I don't need like I'm happy enough with.

02:58
whatever it is that you've got time to do is great. And they end up, because they're so lovely, the ladies who do the makeup at TVNZ, they just spent 15 minutes just doing something nice. And then, yeah, here we are. I love it. Well, it pops and it looks great. thank you, Lindsay and all the makeup people out there that make us feel like just a little bit more extra extra, because sometimes we all need that. We were, this is quite a bit.

03:27
This podcast is kind of a continuation to our strength, renewed kind of mini blueprint, you know, for everybody listening. This podcast is really designed for us to have, you know, like friendship talk mixed in with health talk and wellness talk. But it's also really, really designed for you to not feel stressed to listen to us because it's 20 minutes. You know, and we make these these podcasts like something you can listen to when you're dropping off, you know, your

03:56
your family or you're heading to work or whatever. And so this concept of this like little mini blueprint we put out was, I know one of the episodes was about the connection, this connection piece, because this is really real to me. I always feel if you want to change the energetics of something or you want to, quite frankly, and I have lots of friends that are working in corporate America, if they want to enhance the like the authenticity in their relationship, you have to kind of practice. You got to go out there and talk to people. And so we sort of talked about like

04:26
how you can do that a little bit more, one or two ways to do it. That's why it just doesn't feel overwhelming. Because sometimes we're like, we're not gonna do it. It feels too overwhelming, I'm not gonna do it. So we talked about that. then, you always do, speak the most fabulous way of bringing back it to the basics of nutrition and food and not overcomplicating it and reminding us that you can have sweet potatoes and rice.

04:51
and have them when they're warm and delicious and right out of the oven or right off the pot. But if you are so inclined, they're a little bit, your body's a little bit able to slowly digest them. If you have them the next day, which I did today, and I felt like a million bucks. So thank you for that reminder. I had my rice and chicken. Oh lovely. day. I heated it up. Yeah. I cooked it and I did exactly what you said. Nice. And it works. Yeah. This sure works. And so, you know, the other piece of this is of course,

05:20
the movement piece, the strength piece, the continually kind of debunking some of the health myths out there around strength training and this continual concept of, you know, I have to lift like the most heavy weight every single time I go into the gym. So, where does kettlebells fit? Where do kettlebells fit? Not where it does.

05:48
we do kettlebells fit? Cause I bet you get that question a bit. I do. I, first of all, thank you for calling it a kettlebell. It is the biggest thing in the, the amount of times that people call it a kettle ball is unbelievable. Like I'm literally like, it's a bell, it's called kettlebells and that's so there. But I've, I've always liked them cause I kind of feel like they marry the two most, you know, basic parts of, of fitness, which is

06:15
cardiovascular work and muscular skeletal health. forever people are like, well, I'm gonna get in, I'm gonna do the treadmill and then I'm gonna go lift or somewhere in that order, right? And I just thought, well, for this, like when I first got really into it before I became a world champion in kettlebell sport, I thought, well, that's kind of cool. Like it was introduced to me as a way to bridge those two things, right? Like here you can kind of get your cardio in and you can also get your strength.

06:44
in and you can do them relatively efficiently. know, like literally sometimes my workout is 18 minutes. Sometimes it's an hour, right? Sometimes it's 30, but, it's never more than that. And it doesn't have to be because it, it, it kind of gives you that full total body, you know, exercise, but it also gives you, um, you know, give it, you're working on the muscles and it's also very cardiovascular. So

07:11
I would say it just kind of bridges the two things. So if you don't want to do cardio, strict cardio, and you don't want to just lift, it kind of has a way of being both for you. So it kind of marries them. And you do both as well anyway, don't you? You still have some cardio sessions and you do have a trainer that you work with on sort of more pure strength. Am I right? Yeah, I do. I still have, I mean, you and I always talk about this, right?

07:38
all of us in professionals, we all have our own coaches in every area, right, of our life. But I do have a strict strength coach. And when we're together, we, you typically I'll see him once a week. So we'll do more total body strength work. So we'll hit upper, we'll hit core, we'll hit legs. And he, you know, he does the stuff that's like, I don't always want to do. I don't really feel like doing a heavy leg press by myself, but he helps me do that. And then I also have a, you know, world CHIP in like,

08:07
coach for my kettlebell as well. And I have had that for most of my life, right? I always say lifting the 53 pound kettlebell over my head doesn't happen, you know, like without that coaching. So, so he's in Costa Rica, but what he'll program for me, I'm kind of give me what I need to do. So I do a lot of his work and then I have, you know, a training partner who's also another badass world champion. And so we train together one day a week too. So that

08:34
That's how that's the coaching piece, the strength piece, the kettlebells that I do. And then the in between stuff is is, you know, I get on the spin bike. Truly, I still love a good Peloton power zone ride where it's in that kind of zone of two, three, four. Right. And then I people ask a lot. I do wear a weighted vest, but I don't wear it all the time. And you I find that I sometimes don't want to wear it it kind of makes me like.

09:03
fold over. it's great. I recommend it, but I do a lot of just, you know, power walking and a little bit of running, not as much running as you do. But I, but I do add that in for just kind of like cardio cardio days. But yeah, that's essentially what you don't do that running that I do Jess, because I don't do kettlebells. So I mean, same, same, right? I am, I was just looking to see what research there was on kettlebells for sort of strength and cardio and

09:32
There's a bit, right? and I mean, I know you know this, but for example- some poetic here. a 2010 study found a 20 minute kettlebell snatch workout was aerobically as energetic as running at a six minute mile pace, which is pretty good That's correct. That's completely correct. Yep. But I've cited that study too, and we kind of go back to that as one of the

10:02
you know, kind of gurus in kettlebell sport will always say that, you know, getting through a 20 minute or even two 10 minutes sets with a small break in between does kind of feel like I threw in a pack of a backpack with like literally like loaded weights and rocks in them and ran up a hill. Because yeah, that is it is like running a six minute mile, which is fast. I don't know what your mile, which are average. That is six is quick. Six is quick.

10:30
definitely get VO2 max gains. So certain snatch protocols improve aerobic capacity in as little as four weeks. This is another study. Also showed, another study found that kettlebell routines can simultaneously, as you told us, enhance both cardio respiratory fitness and muscular strength. I think as well, kettlebells are quite nice. They're novel. There's something, not for everyone, but even to...

10:59
add them in, add in like a 10 or 15 minute, I'm not sure, eight to 10 minute or eight to 12 minute sort of routine in either your aerobic session at the end of it or start of it or similarly in amongst strength. I've seen people do that in amongst their strength session. Like is there validity there Jess? Yeah, I think that I literally say this in all honesty because I've hard pressed I always say to find

11:26
much wrong with it. It's literally a high intensity piece of equipment or workout without the impact. It's really hard to find that. In terms of where you put it in, I actually think it can go in anywhere. also works so complimentary for running. It works so complimentary for dance, you know what I mean? For yoga. I I kind of feel like whatever athlete you are,

11:55
pro basketball player, like, you know, gymnast. It doesn't really not go, you know what I mean? It goes back to all of my ridiculous food analogies. you know, get, you know, put some really nice, yes, it, yeah, it kind of is. It does. It's like a completely versatile. I always say it's amazing as a standalone workout. It gives you everything that you need, I would say, or as an accessory.

12:25
I'm going to ask you a quick question about this, but before I do, I think that it's, love how kind of, I love the versatility of it. So I think that you can kind of work your way up and wait. doesn't take up a lot of space. The two things I think that perhaps it lacks is, you know, progressive overload. when you're, when you're training, it's like, you know, obviously a barbell is much easier to just keep putting weights on. Right. And

12:53
kettlebells, can do that, but not, that's just a more efficient way to do that. And then also just like isometric movements. And people just really want to hit this one part of their bicep. That's not really going to be your, your, the best option for those particular things. Other than that, I think it covers the majority of basis and in the spirit of a strength renewed blueprint of sorts with just, you know, some things to be mindful of in these.

13:21
pillars that we're talking about. I just, like putting it in because it just keeps it very straightforward. You don't have to worry about what time of day you're doing it or where you're putting it in with your workout or even quite frankly, how long you're doing. It's really one of those things like doing work with kettlebell is better than not doing work with kettlebell. Yeah. Like only have five minutes. Well, Five minutes counts. Yeah, totally. remember Tim Ferriss used to talk about his 20 minute Tim Ferriss is great for this. Yeah. Yeah. He made that whole concept super famous.

13:51
VO2 max, when you have clients out, when you're talking about that, what's the easiest way that you describe that? It's basically the maximum rate at which your body can take in transport and use oxygen during intense exercise. Because I'm not an exercise physiologist, I just chapped GPT that to make sure I that correct. I wonder just if it came up when you were looking at the studies around kettlebells, you had, if that was...

14:21
that statistic. That's what I kind of was wondering if you were when they're talking about the O2 max, what are they saying? That's what they're Maximum rate at which your body can use oxygen or use and transport oxygen. And so it's like, do you have a, do you have a watch tracker? Jess, like a Garmin? I don't have a Garmin. I don't have an Apple watch. Oh yeah. Yeah. Yeah. I guess I should get one of them. No, don't need one. I The only reason. a while where the

14:48
I wore the polar, you know, like when I was training, I would wear like a heart rate monitor and just kind of, and then it would just get so sweaty and like fall down. And I don't know. And then the watches I don't wear a lot because when you're kettlebell lifting, the bell tends to rest on the forearm. So it's just hard to wear. It's hard to wear those watches because you have to turn them, you have to turn them around or.

15:13
often you really just have to take them off. Yeah. And you don't need one either. I, it's, and, and to be fair, the watches are terrible. I get so inaccurate. VO2, any of that sort of heart rate stuff at the watch is super inaccurate anyway. But what do you, what do you use yours for the most? Running. Yeah. Your mileage. Yeah. Yeah. And also counting, counting laps of the pool as well. So when I swim. Oh, that's good. Yeah.

15:40
so don't need to count. And also steps, I love counting my steps. I do love counting my steps and for that I just take my phone. Yeah, makes sense. Everywhere I go. yeah. So at least I'm getting some kind of idea of that. know, moral of the story, I think truly be mindful of your steps. I think that's important. I used to kind of like roll my eyes and people would tell me 10,000 steps and I was like.

16:06
And when I started my own, like just my own tracking, I realized that there were a lot of days where I wasn't even close to that, you know, and I wasn't feeling as good. wasn't, you know, again, we talked about this, like, how do you help yourself, you know, digest and regulate blood sugar? How do you feel better? How do you like, just kind of like a good system of regulation. And so now like, but I am mindful of when I'm just strolling with my husband and we're just like chatting about life, or if I'm just trying to like,

16:36
you know, put the pedal to the metal a little bit more and have like maybe a lighter chat. I think that's just important to be like, well, how would I know? I'm like, well, you can use a talk test pretty easily. Yeah, you can. know, a rated perceived exertion will help you with that just fine. Yeah. So if you're wondering what kind of walk to do, just how easy can you have a conversation? Yeah. Right. Like any movement is good, right? So any movement is good. Yeah. Yeah. Like any movement is good. I would never use walking as exercise because I'm a really bad walking. Like I'm so slow.

17:05
Like I just love to stroll. you? Yeah. I just don't like anything other than a stroll. I always get passed by people when I'm out walking. Which is fine. You do? Yeah. I'm okay with that. So not what I actually thought that you would say. no, like it's totally like I'm like sweet. Cause I guess the thing is, like I don't, it's the same with swimming. I'm really, really slow at swimming. But when I realized I didn't have to be good at it, I just started enjoying it more. It's the same with walking. don't, I don't need to be fast.

17:33
I mean, I just need to get that. And if I'm slow, I just need to allow more time. That's fine. Well, and that's one thing that also attracted me to the Kettlebell whole land was that like I could do the workout, but I could also compete in this darn thing. And when I started competing in it, I started realizing that there

17:52
over 75 competing in it. And I thought, OK, like I need to find whatever that is, because I love a concept of something that you can literally like get stronger with, continue to grow with. Like there's not an end point to this. You know, truly, I have seen some of the best lifters ever, and they they were much older than me. You know what I mean? And I just thought that's amazing. Like, keep keep that going. It's a straightforward, you know, strength in many ways. There's a lot of muscles being recruited.

18:22
And it's also just kind of thoughtful. You can't really check out when you're doing it. Walking, can check out. Kettlebelling, I cannot. Like I need to be completely mindful of what I'm doing while I'm doing it. And that's just a fact. So, and it's an intellectual lift of sorts, but it does kind of fit into the pillars of, know, when you think about what you're eating, and we talked about this last night, you know, yes, over consume more protein than you think you are currently doing, because inevitably you're probably not eating enough.

18:51
And the same thing with like carbs are not your enemy. It's just making sure that you're eating them appropriately and, know, not being afraid to eat them the next day after your refrigerator. Yeah. All right. Let's wrap it up. What are you grateful for? Grateful for the opportunity to, to educate the masses on white protein crisps and not the go-to on your protein intake, basically.

19:21
How many grams of protein does a protein crisp have? No idea, but who cares? So not where you need to go. Just avoid the protein crisps. I know, man. We get really sidetracked by the stuff that doesn't really matter. I am grateful that we, yeah, I'll just piggyback on that, that we get to educate the masses, that I get to be part of helping people feel less overwhelmed about their health, I think, ultimately. So how are we can answer all those questions for you?

19:49
I always say that I'm part of this demographic that listens, because it's really easy to over-consume information actually sometimes and not be logical about what we're actually consuming. then one really important thing is just keep practicing it, you guys. Pick one thing or two from these pillars. Use these pillars. Use these four pillars. And don't, like, you don't need anything else. Practice it. Lovely. Nice one.

20:15
Have a very good rest of your day, Thank you. You too. I hope your eye makeup lasts a really long time. It'll still be on next week. I know, right. I'll see you next week with that eye makeup. See you later.