Episode Transcript
[00:00:10] Speaker A: Happy Sunday. You are listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone. And hello to all of you and hello to my wonderful co host Whitney.
[00:00:20] Speaker B: Hello.
Did you have a good Easter weekend?
[00:00:24] Speaker A: Yes. You know, after the show on Sunday, you know, just trying to basically clean up a lot of like plastic Easter eggs.
There's a lot of that going on. And I didn't realize that they sold these now. You know, I don't know, it was like when we were younger. But a lot of stores now they sell Easter eggs already like pre filled with stuff. So lazy parents like me that don't want to separately buy the eggs and then buy the candy or stickers or whatever goodies like so they're already pre stuffed and so the ones that I got for Sam's daycare had these jelly be and he is treating them like crack. And we like, and we really don't let him have like candy or sugar. He'll get that at the grandparents house. But he's been like, oh, oh, they're here. You know, so since they're in the egg, like he feels like entitled to like, oh, but you like, I technically own these, so it's been a little bit of a struggle. So we've been trying to like get rid of these tiny jelly beans that have been.
So that's what I get for buying the pre filled egg.
[00:01:31] Speaker B: You know, it's so funny because like I'm thinking about like when I was a kid and y, you get the plastic eggs and you put little like candy in it and whatever. But I also remember my family would do candy but then some eggs had like money in them. So like either like a couple of quarters or you'd hit the jackpot and you get like a $5bill and it was just like you never knew what you were gonna get. And that to me, like we should do an adult Easter egg hunt where there's like either $10 bills or like little liquor bottles in the eggs or something. Like I think that would be so fun
[00:02:07] Speaker A: up.
Like I grew up in Fort Payne and surprisingly there's a pretty decent Filipino community there as far as like the size of the community that you wouldn't out. And you know, pretty much everybody there like works in healthcare. And so me and the other Filipino kids, like we would do an egg hunt but like our parents would go all out with stuff in the egg. So like when you're talking about money, I legitimately remember $20 bills and then probably at least three dollar bills, like it was like a bra. Like, it was crazy. And I'm like, what were they thinking? You know, because now these, like, expectations that I have for egg hunts, you know, I'm just thinking. I'm like, well, I'm not gonna put, like, a $20 bill, obviously. Like, my kids are toddler, maybe when they're older, but, yeah, I just remember being. It being a little extreme. So I'm like, give me a $20 bill over Reese's egg. Although I will take.
[00:03:06] Speaker B: But, you know, anyway, that is crazy like, that. I mean, because that there. I mean, what if they're like, $300 worth of eggs? Like, I hunt. It was funny. I was driving by a church on Sunday and I cracked up because they were setting up for, like, the Easter egg hunt. But I don't know, like, they just put them all out on the lawn, and it was like. I mean, they weren't even trying to hide. It was like 200 eggs just sprawled out on the lawn. And I thought, okay, number one, you're not even trying. Number two, when those kids come out to the eggs, they're going to be, like, like, too stimulated. Like, they're not going to know what to do because they're just literally everywhere. And there's not an egg hunt. So I almost wondered if it was for, like, the little itty bitty kids, you know, like, probably, you know, little. Little toddlers to think like, oh, eggs everywhere. But it was like, they weren't even spaced out. They were, like, in rows.
Y' all aren't even trying.
It was funny.
[00:04:03] Speaker A: It's an egg. Like, we can't use the word egg hunt. Just eggs that.
It's, like, so off topic from what we're talking about today. So sorry we went on this, like, weird, like, about egg hunts, but I think it was natural, you know, and.
And, you know, when. I know before the show started, we were talking about just it being April and. And what that usually looks like for us at the university in terms of, like, programming and events and everything else. And.
And so even though the semester is winding down, that doesn't mean your health goals have to wind down, you know, and for some folks, this might be a time starting to ramp things up, especially as we get into the summer. So I think that that's going to be a great segue for us to bring on our guests this afternoon. But before we do that, y', all, we've got to take a break. So we'll leave you in suspense for just a little bit. Grab something to drink, wash Your hands do all the things. You are listening to Fit to Be Tied with Sheena and Whitney on 90.7, the capstone.
[00:05:07] Speaker C: Wvuafm tuscaloos.
[00:05:14] Speaker B: Welcome back. You're listening to Fit to Be Tied. And it's a lovely Sunday afternoon. We just talking about Easter candy and Easter eggs and, you know, we really can't believe that Easter is over. And we are. Would you say we're half halfway through April yet? We're kind of almost halfway through April. Like, it. Things are winding down at the University of Alabama. I mean, we've got what, like three weeks until exams, and it's just amazing at how fast the semesters go by.
[00:05:43] Speaker A: Yes. And, you know, just thinking about April and dates in general also have not done my taxes yet, and those are due on Wednesday, so. Oh, my. Get on, girl.
[00:05:53] Speaker B: You got to get that refund. That's my only motivation for doing taxes and not being put in jail. But, like, I definitely want my refund.
[00:06:01] Speaker A: I was like, why did I do this earlier? So, yeah, I was just talking about, like, where we are in the month of April. I was like, oh, yeah, that adulting thing called taxes.
Mental note to myself, anyways, well, you
[00:06:13] Speaker B: know, it is our show just to remind our listeners, because you are probably getting on the radio thinking, who are these two girls and why do they have access to the radio? But I promise we have credentials and we know what we are talking about.
We focus on fitness and wellness and nutrition and really anything that can better our community to feel good. And so we are going to talk about fitness today. And we do have a special guest. And honestly, like, I'm not trying to downplay this, but Charles is always on the show. He's kind of our fitness guru that we just, you know, always call on because he has such good information, good knowledge, and a lot of times these shows parallel with his webinars that he does for wellness and work, life balance. So, Charles Burrows, our fitness services coordinator,
[00:06:58] Speaker A: welcome back to the show.
[00:07:00] Speaker C: Happy to be back. Thanks for having me, guys.
[00:07:02] Speaker B: And I know those of you that listen to us a lot. You know, we're like your number one show to listen to. You already know Charles. You really don't even need, you know, an introduction. However, Charles, give us a little spill about yourself. Who.
[00:07:17] Speaker A: Who you are.
[00:07:18] Speaker C: Sure. So my elevator pitch, right?
[00:07:20] Speaker B: Yes.
[00:07:21] Speaker C: Well, I'm the fitness services coordinator over at University Recreation. So my main focus is overseeing managing the personal training program and actually some of the fitness programs we have going on as well, which we do have some Going on right now.
I'm sure our listeners have heard about morning mayhem. We are on the final stretch of that program, which is exciting. I think we've got three or four weeks left of that, and then we'll have our summer program coming up. So in one way, it's like things are sort of calming down for the semester, but also, as people are feeling more confident coming back into the gym, things are also kind of staying busy, which is good.
[00:08:00] Speaker B: Yeah. And I think, you know, we're in April now, and we've been talking, we've been trying to remind, you know, our listeners that when you set goals for yourself, fitness goals, nutritional goals, wellness goals, it's okay if it doesn't start, you know, at the start of the new year with it's kind of been our whole, like, pitch this whole semester, I think, is treating each day differently. If you mess up, you can always go back. Well, actually, scratch that. You can't go back, but you could start over unless you had a flying DeLorean. But, you know, thinking about ways that, you know, we can stay on track, and one of the reasons why I wanted to have you on the show is, you know, you have some insight on how to create, like, your own workout plan. And I think for people like us that are in the field, we don't really think twice about it. It's like, I need to go work out. Here's my plan. This is what I'm going to do. But for some of our listeners, this is, like, kind of scary territory. And, you know, just to get the conversation. ROL I'm just curious, Charles, with the clients that you work with and, you know, the people, the trainers that you talk to, the people that you talk to at the rec center, have you had anybody express interest in, like, getting started, like, from scratch lately?
[00:09:12] Speaker C: Oh, yeah, absolutely. It's very common. I think one thing that is nice about getting a personal trainer or attending a class or a program or whatever is you don't really have to think about it, right? You just show up and you do it. And that's definitely a big benefit to having some sort of structure already in place.
And what I will say to any listeners who are, you know, maybe they don't want to go do a program. They want to find one themselves or that they want to make one. I think one thing to think about with any exercise program is that it really should do at least two main things, right? It should address your goals, right? Whatever you're wanting to accomplish, whether it's run or you Know, lift heavy weight, whatever it is. That program should address that. But in my opinion, a good program should also be well rounded. It needs to address the, you know, the three main different aspects of fitness. And if you can do that, then you probably have a good program on your hands.
[00:10:10] Speaker B: Yeah.
[00:10:10] Speaker A: And I think, oops, sorry, sorry, sorry, sorry.
[00:10:12] Speaker B: That's okay. Well, it was funny when I started talking, Sheena, I saw your mouth moving, but then it, like, totally didn't pick you up. And I was like, am I Sheena now?
Like, what has happened? But go ahead, Sheena, what were you going to say?
[00:10:24] Speaker A: No, I was just going to say for our listeners. You know, Charles, you just mentioned the three main aspects of fitness. Can you share with our listeners, you know what those are? Because some are like, okay, is that just strength? Is that cardio ability, you know, flexibility, or what are these other components? So, yeah, so mention those. And also for my own personal curiosity, too, I'm like, let me just make sure we're on the same page. So go ahead and enlighten our listeners. AKA Sheena, I'm glad you clicked.
[00:10:52] Speaker C: You picked up on that verbal clickbait. I was hoping someone would ask the question.
Yeah. So the three main aspects of fitness, and I like to call it the fitness triangle, but really all we're talking about is one is muscle conditioning or strength training. You can call it whatever you want, but it's basically purposely training our body to deal with resistance. I mean, we deal with resistance every day because of gravity. So resistance training is a purposeful training to help condition our muscles to be better at dealing with some sort of resistance. So it can be weight, that can be body weight, whatever. The second one is cardiovascular or endurance training. So training that specifically targets our heart and our lungs.
And then the last one is going be flexibility or mobility training. So really all that is, it's about improving our body's range of motion so that we're preventing injuries, that we're promoting recovery. Lots of benefits involved with flexibility, but really, if you can get all three of those together, that really does sum up physical fitness in a nice, tidy package.
[00:11:53] Speaker B: And it's interesting too, Charles, because, I mean, I see you all the time. Our offices are right next to each other, and you have such a knack for corrective exercises. And I just want to throw this out there. You know, we're going to talk more about, you know, how to create your workout plan, and I'm sure this will come up. But having that baseline is so important. And, you know, starting simple and making sure. That you're not like going all in, which I think we've been preaching this whole semester in our show is, you know, kind of those baby steps and I believe trials. You talked about that on one other show. But you know, you personally have such a knack for these corrective exercises and looking at a client or an individual and basically looking at their imbalances and how you can correct that so that they have better results and they can reach their goals. And just for our listeners, you know, that is a trait you want to look for in a personal trainer. If you feel like, you know, you're not able to really hold yourself accountable and you need the extra help, we're here, we'll help you out. But, you know, taking. Finding somebody that will take the time to really work with you. And Charles, I'm curious for you, what have been some of the benefits that you've seen when you work with your clients, correcting their form and making sure that they do the exercises correctly?
[00:13:11] Speaker C: Yeah, I guess been a few big benefits. One of them just being that they're able to do the exercises correctly. Sometimes it's not just a they don't know how to move correctly, but sometimes it's that they have some sort of imbalance going on that's preventing them from moving the right way.
A good example is like with squats, a lot of times people aren't able to do squats correctly. And a big reason is because their hips are so tight that they're not able to do the movement correctly.
So one of the biggest benefits is getting people to move correctly as a result of loosening their body up. And a nice side benefit of that is it also helps to relieve a lot of pain. A lot of times muscle imbalances can cause a lot of uncomfort and pain in our joints simply because we're just too tight and our muscles are pulling the wrong way. So that is definitely one nice aspect of, of corrective exercise, for sure. And I think a lot of people experience imbalances even if they're very physically active and healthy. And a big reason is because they're not addressing all three aspects of the fitness triangle. The big one being flexibility and mobility. That one is often overlooked.
[00:14:15] Speaker A: Yeah, I'm glad you bring that up because just from a dietitian perspective, whenever, at the end of a session a patient is mentioning like, oh, and I do want to add some physical activity, it's so important to me to refer out to you guys just as, as that being your scope of practice, because you know, I think a lot of times individuals will have opinions saying, like, well, I just want to do strength training or I just want to focus on cardio. And I feel like there is just something to be said when they do hear from that fitness professional, the justification of meeting that trifecta, of making sure they are addressing all the three bigs when it comes to fitness. And I am going to kind of leave us on a trail there, Charles, and get you to kind of do some feedback with me on that after the break. But you guys, we gotta take a quick break. You're listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone.
[00:15:16] Speaker C: Wvuafm tuscaloosa.
[00:15:23] Speaker A: Welcome back. You are listening to Fit to be tied with Sheena and Whitney on 90.7 the Capstone. And if you are just now joining us, we have our wonderful regular guest. I don't even like to say guest. We will say friend, unofficial co host, Mr. Charles Burrows, who is our Fitness Services Coordinator with UREC. And Charles, you know, before the break, I had mentioned that a lot of times when students come to see me for nutrition appointments and they start mentioning the fact that they will be adding in some physical activity. Because I always like to ask patients like, hey, you know, what are your plans for physical activity? Because I want to make sure that I am accounting for that whenever we are thinking about that nutrition prescription and meeting their needs there. And I will have a lot of students that will say, oh, well, I'm just planning on focusing on cardio or just strength training. You know, what is kind of basically, when you do have a client that has been very heavy and just strength training or just cardio, how do you initiate that conversation with them about adding in those other components where they're addressing mobility and either the strength training or the endurance piece?
[00:16:27] Speaker C: Yeah, that's a great question, Gina. So a big way that I address it is part of it is just through education itself and explaining the interconnectedness of the three things. I think a lot of times people don't realize is like, okay, well, if I want to, you know, if I want to lose weight, I just need to do cardio. But they don't understand that resistance training actually has a huge impact on our ability to burn calories healthily and effectively and then also adding in that flexibility component so that we can move correctly to do those things.
A lot of times poor mobility and flexibility is going to affect the way that we lift weights or run. And so a part of it is just an educational standpoint, teaching them what these other things are and specifically how these things relate to their own goals. And I think that for most clients, once they realize what these other parts of the triangle have to do with their own goals, they're much more likely to do it and more interested in sticking with it. So a big part is just education and also making them try it, too.
[00:17:27] Speaker B: Yeah.
It's funny, when you first start training somebody, at least when I first started, you know, personal training, I was. I was in college. I was, like, a senior. So you only learn kind of some basic things. And when you train people as a trainer, you think that they have these expectations of you. And so it can be very, like, overwhelming force for a new trainer because you have all these things on social media and just, like, what working out is supposed to be. And so, I mean, you're right, Charles. You've got to. To start kind of small. And as a trainer and as a health professional, the education component is so important because we kind of have to, like, break down some of those barriers and ideas that really aren't true about fitness, and we have to get our clients to trust us. So I remember when I was training, I would try to do all these really cool, crazy, extravagant things because that's what the client really wanted. And then as I continue to progress through my career, my journey, and I am where I am now, it's different. I completely strip it down to basics. And there's really a lot to be said about that. I mean, it's.
It's. Do you want to sell it, or do you want your clients to be healthy and continue doing this for the rest of their lives? And that's where you have to find the balance.
[00:18:43] Speaker C: Yeah, And I think that's important part of being a trainer is making sure that you're able to keep things simple enough that, one, they're effective, but two, that the clients can actually take this information and use it. And I think that's really a big sticking point to what I have to talk about in creating your own program, is that a lot of it is keeping it simple. You know, there are some very basic guidelines that have already been made and released that we know are effective. And a part of it is just taking those guidelines and following them. And I think you'll realize that almost any goal you have can really be stripped down to some pretty basic recommendations most of the time.
[00:19:19] Speaker B: That's awesome. What do you recommend? Like, where do I start if I've never worked out before?
[00:19:26] Speaker C: Right. So one is you know, creating a well balanced program. We already talked about those three different components, so flexibility, strength training and cardio. So any program program that you want to make for yourself or if you find you want to make sure it has those three things.
Now, with strength training, though, the recommendations by the cdc, the Department of Health, they're very simple. They really just say target the full body twice a week is the recommendation.
And I think with that assumption, when it says twice a week, it's talking about like a full body workout.
But obviously there are a lot of different ways you could do that. You could do two full body workouts, you could do a full upper body workout or a lower body workout.
But no matter how you space it out, you want to make sure that you're targeting the full body and that there's some volume there.
Hopefully at least twice a week, however, you're splitting it up. But you can know that your workout plan is effective if at the end of the week you're able to target the full body, even if it wasn't twice a week. The only reason I say it isn't twice a week is if you do a workout that's targeted to a specific muscle group, like a lower body day, there's going to be a lot of volume there and it ends up being as much as you would if you did two full body workouts. So that's why I kind of specify there. But really, as long as we're hitting our full body every week, we're already moving in the right direction. And then it just comes down to picking out some exercises. And there are tons and tons of lists of exercises out there you can choose from.
[00:20:55] Speaker A: And as far as cardio goes, are there varying recommendations if you have a client who say, is just wanting to be cardiovascularly active for prevention or management of chronic disease versus recommendations for someone actively seeking weight loss?
[00:21:11] Speaker C: So I would say the big difference is going to be between, is going to be intensity and duration. That's really the only factors there.
For example, running is going to be perfectly fine for either group.
But running isn't necessarily appropriate for someone who has knee problems or maybe they're brand new to cardio. So for them we would just dial back the intensity to a brisk walk, to even just hiking. That's going to also count. If we're elevating the heart for an extended period of time, we're going to get some sort of cardiovascular benefit from it.
Really, the difference between just general health benefits versus weight loss, it's just going to come down to intensity and duration, how often and how much we're doing.
The CDC actually recommends 150 minutes a week of moderate intensity, which is basically like a 4 out of 10 on intensity scale, you know, like a brisk walk.
And that comes out to about 30 minutes a day if we did it that way. But again, you can split it up however you want as long as you're getting those 150 minutes in. Although I wouldn't suggest doing that all in one sitting.
Spreading it out is a good idea, but as long as we're hitting those recommendations, we're going to get some benefit out of it.
[00:22:22] Speaker B: I like the idea of maximizing your time when you go to the gym or when you have that time allotted because, you know, everybody's busy. People have family, kids, work, extracurricular activities, and as you get older and when you're not in college anymore, you tend to have less time to do those things. And, and so I've always felt that if I have 30 minutes, I'm going to do as much as I can in 30 minutes or if I even have like 20 minutes or like 15 minutes, because you never know what kind of breaks you have. And I'm going to try to maximize that time. And that can look like a lot of different things, just, I guess, depending on, you know, what your goals are and how you feel. But Sheena, I'm curious because before the show you had mentioned that you started working out and trying to, you joined a place in town.
What motivated you to do that?
[00:23:14] Speaker A: You know, there was a lot of different things and I think, you know, I was thinking about what my lifestyle was like before children, and that would have been two and a half years ago. I feel like at that point that year before I had my first child, was in the best shape of my life, had, you know, had been doing a lot of high intensity interval training at that point in time and had really enjoyed that. And I just realized that based on my lifestyle now and this season of life that I'm in, I could recreate that with the previous program that I was on just as far as like, logistics. And so I was like, okay, I want to find a gym that meets my needs. And so I intentionally found one that had child care on the premises. And I also wanted to make sure that in addition to all the equipment that was available, that there was group X classes, because I do like that structure and being able to kind of feed off the energy of a Group X instructor overall.
And so it's funny because I did take a strength training class last night that was hit based. And I was asking the instructor, I was like, hey. I was like, how long is this class? She was like, 30 minutes. And I was like, oh, that doesn't sound bad. And she kind of looked at me like, challenge accepted, babe. You know, like, you, I promise you're going to get your money's worth from this. And it was. And it was so intense. And if I had not had some level of, you know, being physically active before, I think that that would definitely have been very inappropriate for someone who had never exercised. And just based on the pace and the types of movements.
And so I'm grateful to have had that. I think that also, too, with another class that I had taken the day before that was also hit based, I was literally dying inside. But wellness in me was like, I'm not going to let on. I'm going to keep up. I'm going to keep up.
But I think with that, what I would say to our listeners is to be careful with that, because as much as you may want to make sure that you're keeping up in a class, I think in terms of, like, your own safety and especially mobility too, you want to be able to embrace some of those modified versions of those exercises that the instructor are showing, because I should have done some of the modifications just based on the fact that I had not been physically active. But the pridefulness of me was like, okay, I might injure myself, but I'm going to do this. And please don't do what I did because I'm paying for it right now. My knees are not what they should be or what they had been in the past. So anyways, that's just my real life psa.
[00:25:46] Speaker B: There's.
[00:25:47] Speaker A: And I feel like they're telling y' all as the experts, but that's just coming from a human mind of, you know, a listener that might be able to relate to that.
[00:25:57] Speaker B: And I think it just goes to show like we're all human. And even in the professionals in the field, we saw that human nature that takes over, and that's just kind of the way it goes sometimes. So I guess on that note, we'll take a quick break.
You're listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone.
[00:26:19] Speaker C: WVUAFM Tuscaloosa.
[00:26:25] Speaker A: Welcome back. You're listening to Fit to be tied with Sheena and Whitney on 90.7, the Capstone. And before the break, I was basically just humbling myself and feeling like I should be very transparent with my pros in the fitness world about my blunders as a human, that even though I knew better, I was kind of pushing myself getting back into an exercise routine. And I probably should have been a little bit more moderate in my approach to that. But we've had Charles Burrows with us this afternoon. We've been talking about this trifecta when it comes to fitness as far as the strength training and the cardiovascular piece. And we haven't talked as much, Charles, about the mobility and flexibility.
So I'd love for you to kind of lead us in that. What should that look like? Should that really.
Is it just addressed when people are kind of doing their cool down and like warm up and the stretching, should they be doing something beyond that to be able to really address that flexibility and mobility? So kind of tell us your thoughts on that.
[00:27:33] Speaker C: Sure. So one thing I'll say about really especially flexibility and joint range of motion is, is it's something that does need to be trained pretty often. Even if it's done in short bouts. Stretching five minutes a day is going to do a lot more for you than just a 1:25 minute session once a week. When it comes to flexibility and mobility, you've got to do it pretty often. And so I usually suggest with people, if they have something in particular they need to work on, if they're especially tight, I'll tell my clients, hey, go home and do this every day when you first wake up or before you go to bed, take some time and work on this. Because it is one of those stubborn things with our body where it doesn't necessarily want to loosen up. And if you're not persistent with it, it is pretty hard.
It can be pretty hard to get some results with flexibility. Whitney can definitely tune in a little bit more on this than I can, but that's definitely one point I would definitely want to drive home.
[00:28:27] Speaker B: Oh, I think you're completely right on that. And it's funny because we were kind of talking about, you know, during the break how like, as we have gotten older, at least Sheena and myself, as we have gotten more. More seasoned, it's almost harder to recover sometimes. And I firmly believe that flexibility and mobility, almost mobility is more important when you get older because, yes, you want strength and cardio, but the problem is things are getting tighter, synovial fluid in the joints, it's not like where it used to be. And so you just start to have, have more tightness in the body in general and aches and pains and things like that. And so there's just like, really weird balance. Right. Of cardio strength and flexibility. And that's why it's the trifecta, because you can't just do one and not the others. They have to go together. So specifically with flexibility, you've got to be working through range of motion. It makes your strength training more efficient and even your cardio more efficient.
I could tell. Recently, just for me, I went on a walk with a really good friend, and we. We booked it around campus, like, five miles, and I hadn't walked in forever like that. And I was like, oh, my gosh, my hip flexors, my glutes. And that's a prime example of just mobility.
You're not using those joints all the time. When you're sedentary, you're sitting, they're getting really tight because they're holding that tension. And the moment you go and do exercise, they get even more tight. Yes, you're burning the calories. You're doing the physical activity. But. But the flexibility and the mobility is really important. And, Charles, I know with our trainers and even in our group exercise classes, we focus a lot on dynamic stretching and how important it is to move through the joint repetitively before we do a workout, rather than just holding a stretch like in yoga. In yoga, we hold things, like in a static stretch, where we don't. Well, we still move through it, but it's a little bit longer holds.
It's more beneficial before you do a workout to not just hold these stretches. And, Charles, I know you probably worked with clients plenty of times. Have you seen the difference in, you know, holding stretches at the beginning of a workout versus dynamic stretching, what that looks like?
[00:30:43] Speaker C: Yeah, absolutely. So, like a static stretch, where you're just sitting there and holding it, the goal of that. I think knowing the goal behind these things helps.
Just holding a stretch is going to help to actually lengthen the muscle and so give you a temporary bigger range of motion. The goal of a dynamic stretch is to actually warm up the joint, so it helps to lubricate the joint more so that when you're actually moving it, it moves more fluidly. And also it also helps to activate those muscles before you use it. So basically, we're kind of priming our brains to fire these muscles correctly. So that's a big part of a dynamic stretch. So, like an active movement, like an arm circle, something like that, where we're purposely preparing our brain to activate these muscles so that it does so more efficiently and safely when we're actually in a more intense workout.
[00:31:34] Speaker A: I Love that you guys are specifically talking about this and especially that difference between a static stretch and a dynamic stretch. And really the purpose that's there because again, I think it can be so easy for an individual to, quote, unquote, blow off doing that and really kind of just jumping into whatever activity that they're about to do, but really just explaining the science behind that because I know so many of our listeners, they want to hear the why and that's why we have experts on the show today to be able to explain that. And so I love just how user friendly both of you are when articulating that to our listeners.
[00:32:10] Speaker B: And you know, I'll just throw this out there because I teach yoga and yoga is probably my favorite form of exercise. Yoga is one of those cool formats that you can focus on all three at once kind of thing where if you do throw in a sun salutation and you're building and you're getting your heart rate up. I always get my heart rate up in yoga just because of the type of flows that I'll do and I can feel that increase. And then obviously you're working on body weight, you're doing strength training. But for those of you that are exercising pretty regularly, doing strength training, doing cardio and all those types of things, you should be doing some form of yoga. And yoga, there's a lot of different ways to do it. So I just kind of encourage people to check it out, look into it, come to one of our classes if you want to just learn about it. But I have seen increases in flexibility and range of motion in people that never thought that they could get there because they started doing yoga. And, and I just think it's a beneficial practice. For sure, I'm very biased to it, but I think it's great. But like shifting gears just a little bit. Sheena, I'm curious for you, when you have people that are coming to you or just interested in starting, I'm not going to say diet because diet is one of those buzzwords, but changing the way they eat, what kind of advice
[00:33:23] Speaker A: do you give somebody?
So I think first and foremost we want to take a clear view of what kind of dietary changes they are pract for them to make depending on, you know, what their situation is. And you know, a lot of our clients that, that we work with, you know, they're either living on campus or off campus. So that's going to really affect are they going to be able to prepare their own food.
So usually what I will talk about with students is okay, if, if you can only rely on food that is like from a restaurant or whatever else. Let's talk about education as it relates to making healthier choices at those places because I think it would be really unre realistic for me to tell a student that's living in a traditional residence hall like, oh, well, you got a meal prep, the only way that you're going to be successful with your fitness program is if you go into this like meal prep routine. And so I think it's, you know, addressing what's realistic for them in terms of making healthier choices. And then also too, one big thing that I will tell our students because, you know, I think when we think about fitness and then when we think about nutrition, you know, protein is a big buzzword as far as like, oh, I got to get in more protein, you know, that's the healthy macro or healthier Mac.
And actually if you are about to do a more cardio based activity, I actually will tell folks, in terms of pre workout nutrition, you really don't want a pre workout meal that's too high in fat, protein or fiber because that's going to take longer for your stomach to digest. So while you're trying to do these dynamic movements with your arms and legs and you want oxygen flow going there, if you have too much fat, fiber or protein in that pre workout meal or snack, all your blood flow is going to be going to your gut trying to digest that. And so when we think about carbohydrates and especially a friend to someone who is active, carbohydrates are built to be broken down pretty quickly to energize whatever activity we're about to do. So a lot of times when we're talking about pre and post workout nutrition, I'll really push, you know, getting in some good sources of carbohydrate before that workout and then thinking about that protein more so for that recovery nutrition overall. And then, you know, being able to work with your dietitian and even your trainer about, you know, what sources can be like the most practical depending on and what kind of physical activity that you're doing.
[00:35:44] Speaker B: So yeah, I think that's great information and you know, just putting all those things together, that's, that's kind of the way I see it is if you are like, you know what, I didn't have a New Year's resolution. I don't have any goals. But this show has kind of caused me to think of some things. Maybe just pick one of the things we've talked about, whether it's nutrition, fitness related to cardio, strength, flexibility. Maybe just start with, like that one. One small goal. But we're going to take a quick break and then we will close out the show. So you're listening to Fit to be tied with Sheena and Whitney on 90.7, the capstone.
[00:36:23] Speaker C: Wvuafm Tuscaloosa.
[00:36:30] Speaker B: Welcome back, friends. You're listening to Fit to be tied with Sheena and Whitney. And as always, show full of information. And we really need two hours to record everything that we want to say.
But then we might lose our listeners. So we don't just playing.
But yeah, thanks to Charles for being here and just for sharing his knowledge. You have a webinar coming up, correct?
[00:36:52] Speaker C: Yes, I do, actually. It's on April 13th. So next week, Tuesday.
[00:36:57] Speaker B: Okay.
[00:36:57] Speaker C: We're going to be talking a little bit more in depth on this topic of creating an exercise program where we can really dial in on some more specifics in terms of exercise selection and sets and reps and all that fun stuff. So definitely encourage guys to tune in if you can to that. It's gonna be a lot of fun.
[00:37:13] Speaker B: I think that's great. And just to kind of, you know, change up our conversation a little bit. I'm just curious from both of you guys, you know, what are you excited about this summer? I mean, we're getting there. We're in April, and April's gonna fly, and then May is summer. And I'm just like, is there anything fun you guys have planned or anything you're going to do this summer?
[00:37:34] Speaker A: I'll go first and say, you know, even though I don't have, like, super formalized plans, like, there's a couple of beach trips that are planned here and there. I think just the fact that we're getting to more of a sense of normal from COVID I'm just excited about spending more time outdoors. And it. I don't want to say it not being weird, but it not being weird, you know, And I know the outdoors was kind of a refuge for us last summer just as far as people, you know, in some ways kind of just trying to get out of the house when they were in, like, super quarantine. But I'm just excited about enjoying these longer days and trying to do even more activities outside, even if that's like sitting outside to eat dinner at my home, you know, and in that fresh air overall, just enjoying those. Those longer days, that sunlight.
And I'm just going to be honest, less traffic on the road and, you know, maybe have A little less folks in town, so. So that's kind of what I have lined up in my mind right now.
[00:38:33] Speaker B: Hey, that sounds good to me, Charles, what you got planned this summer?
[00:38:36] Speaker C: I was just thinking about that traffic thing, actually. You know, like anytime I have to drive, like after 3pm in Tuscaloosa, I'm like, oh man, I can't wait till summer. And there's no longer this crazy traffic.
That's definitely a bonus. And, and also just not just being outside, being by the pool specifically. I'm very excited to get in the pool again and just relax and hang out and swim.
I like to do a little bit more hiking, so I'm looking forward to that here this summer. You know, go in hiking early in the morning while it's still cool, and then once the sun hits, maybe go to the pool. So, looking forward to definitely some more outdoor time.
[00:39:11] Speaker B: I mean, I'm the same as you guys. The traffic light, you know, lessening because I've seen like more wrecks on McFarland in the past month than I've ever wanted to see even go on my far land anymore. But yeah, just summertime and just, I don't know, being outside, I know it gets hot, but something about being near water, you know, whether it's Lake Tuscaloosa or the river, going to the beach. I think summer is my favorite time. It's kind of a time to recharge. And especially, you know, we have such.
It's just so nice to work at the university in the summer because we're still working, but it's, it's more planning time. And so it kind of gives you that mental break that you're not go, go, go, go, go all the time. You kind of get a chance to just plan for the next, next semester and then go full force in the fall. Because we will be full force in the fall.
[00:40:00] Speaker A: I know. And you know, as we were talking about just like outdoor activities, I do have a question. Outdoor rec, are those services available this summer? I didn't know how much Covid affected, you know, rental of equipment. Do you guys know kind of what that looks like? Because in my head I was selfishly thinking, like, I want to go back to doing stand up paddle boarding. Like I couldn't do like when I was pregnant. So I like totally want to do that now.
[00:40:23] Speaker B: You know, I'm not 100% on what all outdoor rec is allowing, but I know that they've opened up more and especially like our rock wall is open with limited capacity. So I would just check with them because, I mean, I know they're ready to get back to doing normal things as well and renting out equipment. So I bet. I bet you could get some stuff. Yeah.
[00:40:42] Speaker A: Well, you guys, you know, explore your options. You know, we've had a great show this afternoon, and hopefully you, you all feel inspired to create your own fitness program if you're not already involved in one. But, you guys, it's been a great show with Fit to Be Tied. We hope you all have a wonderful week, and we will catch you next week. You are listening to Fit to Be Tied with Sheen and Whitney on 90.7 the Capstone.
[00:41:09] Speaker C: Wvuafm Tuscaloosa.
