Lindsay (00:01.614)
Welcome to Ginger and Chocolate. My name is Lindsay and I am your co -host along with Mike. Mike, what is your favorite Jolly Rancher flavor? that's mine too.
Mike (00:07.77)
Ayyyy
Mike (00:13.448)
watermelon.
Mike (00:16.681)
yeah.
Lindsay (00:19.32)
I think maybe that's the only good flavor. I'm trying to think of any other flavor that's. Okay. What's the worst one? I don't think I've ever had it, but green apple is not too bad.
Mike (00:23.153)
Yeah. Worst flavor?
Mike (00:28.189)
pitch.
Mike (00:32.839)
Mmm. Yeah, some people really like green apple. I think it's Then again some people Don't like black licorice and I'm all about it. So we're all different
Lindsay (00:37.339)
I mean
Lindsay (00:44.909)
I don't trust those people.
Mike (00:46.643)
The ones who don't like black workers?
Lindsay (00:48.462)
If you don't like black,
Lindsay (00:50.245)
right, right. If you don't like black licorice, if I could say that word right, licorice. If you don't like black licorice, you're a little off, I think.
Mike (01:01.213)
Well, most people would say the opposite because I remember I was fishing with some friends and they're like, Mike, we just figured it out. You are a straight psychopath because you're just eating black licorice by itself, not even mixed in with red licorice. What can I say?
Lindsay (01:15.692)
Yeah, that's how I
Lindsay (01:17.154)
do it. Hey, and folks, we'll get off the candy topic in just a minute. I've been eating, Josh bought me, shoot, what are they called? They're those little good and plenty. Have you had those? I've been eating those when we were in Tahoe by the handfuls. Hella good. Yep.
Mike (01:31.825)
Mm -hmm.
Mike (01:36.537)
yes. My
Mike (01:38.329)
friends know. Yeah, my wife looked at me. She's like, you know what I used to I used to wonder what kind of weirdos ate good and plenties when I see them the gas station. Now I know it's my husband. yep. Here I am. Yeah.
Lindsay (01:45.517)
I'm
Lindsay (01:50.656)
and your co -host. awesome.
Lindsay (01:53.927)
All right, well, today we are gonna be talking about creating a sustainable workout plan. And I don't know why you wanted to talk about it, but I want to talk about it because I don't have one. And I have not been sustaining anything. And I really think...
Mike (02:12.019)
Yeah.
Lindsay (02:18.722)
Honestly, since the pandemic, I have not been consistent. I've had moments of consistency, but I would not say just consistent for a long period of time like I was pre -pandemic. So what about you?
Mike (02:25.127)
Mm
Mike (02:32.797)
Yeah.
Mike (02:33.107)
pandemic definitely threw me off. I definitely threw me off. think before I was rock solid working with a coach and how my races lined up. then, I think, I mean, when the pandemic hit, you know, what was important to what was doable and what mattered.
Mike (02:57.917)
kind of shifted because we're like, we all going to die or what's going to happen here? Everything's shutting down. People can't even go to the beaches, you know? So all this is happening. So the idea of running a triathlon kind of got lower than priority list.
Lindsay (03:03.884)
Yeah. Yeah.
Lindsay (03:16.332)
Yeah, yeah, agreed. And now I'm at a place where it's not even about whether or not I'm even going to do a race. It's like, am I going to do weekly things on a consistent basis just for my health? Because when I do them, I love them. It's not I'm not like, I don't like to work out anymore. That's not really it. It's more like life and other things get I let it kind of take priority.
Mike (03:18.92)
Yeah.
Lindsay (03:46.579)
And in some cases that's okay, but in a lot of cases like that's part of my self care and I'm not taking care of myself.
Mike (03:53.767)
Yeah. It's the working out exercise, whether it's, you know, swim, bike, run, or lifting that it is as much as important as the medications I'm taking, if not more. Yeah.
Lindsay (04:09.678)
100 % 100
Lindsay (04:11.298)
% and I'll sit at my desk and work for like 10 hours and you know, I'll get up a little bit, but not enough. And that's just not really good for my mental health. And also like, I don't know, work doesn't need to be an all consuming priority. Like when I'm on my death bed, I'm not going to be like, I worked 10 hours or 15 hours a day for, you know, I, that's not what I'm going to be thinking about.
Mike (04:32.223)
No.
Mike (04:39.809)
I wish I had worked more. I too many weekends and vacations.
Lindsay (04:44.654)
Yeah, I'm going to be like, I had this time with my family or this. I have this amazing memory from riding to Santa Barbara from Palo Alto with my team and my friends and Josh. I those are the things and I fell off. So I want to get back to it. And I asked a Gemini AI what to do and how to build a plan. But.
Lindsay (05:08.78)
Before we talk about that, I know you are going to be trying something a little different exercise wise. You told mentioned me what it tell me about that.
Mike (05:18.227)
So I am supplementing some of my triathlon stuff and we'll talk about that probably in a few weeks. But I am supplementing that with some strength workouts because I was getting burned out of just doing triathlon stuff. So I'm working with
Lindsay (05:37.582)
Mm
Mike (05:42.405)
Stephanie Lincoln of fire team whiskey, which is not a brand of whiskey, but it's a whiskey as in the W thank you. Yeah. Let's try to think about the radio code. Yeah. So, she's, she's developing a personalized plan for me to, to work out. And so I just did my first workout this morning.
Lindsay (05:51.631)
W.
Lindsay (06:06.476)
And what was it like? What kind of things did you?
Mike (06:10.045)
It was a
Mike (06:10.375)
circuit, so we're squat presses, we're doing some pushups, some ab workouts, bent over rows, jumping jacks, and yeah, step up curls.
Lindsay (06:26.242)
That sounds awesome.
Lindsay (06:28.526)
So, ooh, my calves and my quads just said no to that.
Mike (06:34.055)
My left butt is sore. Like my left butt is not as strong as my right butt.
Lindsay (06:39.494)
That's interesting. I'm a weak left butt too. We got a lot in common. I am going... I have like run injuries and they're like, well, your left glute's not firing. So it's just there for show. All that back is there for show. I'm doing a circuit twice a week, theoretically as well.
Mike (06:43.035)
Yeah, not so much in common.
Mike (06:57.159)
Yeah.
Mike (06:59.794)
they were sure.
Lindsay (07:08.266)
I at my gym, have. They have it for triathletes. They have like an extra sort of. Training program that you can sign up for and two times a week they have in the evening an hour of of strength training, which is a circuit and then an hour of spin right after it. And even though I'm not done of a race on my calendar, it just seems like a good idea. I haven't gone.
Lindsay (07:37.422)
for a couple of weeks because I was out of town and then I threw my back up, falling down stairs in Tahoe. But I'm planning to start back up again next week since my back is starting to feel better. And it's hard. I mean, I'm not a strength training person. I don't know about you, but I find it to be very difficult.
Mike (07:49.201)
Nice.
Mike (07:58.651)
It's, it's hard because if you get in the groove of doing swim, bike, run stuff, you're in the groove. You have those muscles and that kind of mindset of what it's like. then with strength workouts, it's, I mean, your heart rate's getting elevated more quickly. It's your, it's the power you're, you're doing stuff. That's a lot, a lot of effort all at once as opposed to slowly kind of titrated, you know, lower heart rate stuff.
Lindsay (08:27.406)
Yeah, that makes sense. That makes sense. I'm I have reached an age where even if let's just say I do decide to race again, I've reached an age where I have to do the strength if I'm going to have even a shot at staying healthy to race. They always say for women, you know, 50 or an over probably all the time, but definitely women 15 over that.
Lindsay (08:53.93)
strength should be a priority. And I've been having a hard time doing that because I usually am like, I want to go run, swim, bike, whatever. But I can't do those things without doing the strength. And I am kind of I'm starting to enjoy it it's a group doing the circuit. So I'm not the only person suffering. I'm not suffering alone. Mm hmm. Well, do you have like a goal with this or just just a
Mike (09:12.893)
This is my favorite thing group workouts. I love it.
Lindsay (09:22.772)
strength overall strength plan.
Mike (09:25.139)
It's mostly fat loss, body fat composition.
Mike (09:36.243)
and feeling good because I don't have an end goal in terms of a race, which is how I was talking to Steph, my coach, about this yesterday. was like, it's hard to quantify this because before we finish this race or do sub 11 and Ironman or something like that, whatever it was. I mean, I haven't got there, but sub 12, I did that once.
Lindsay (09:56.238)
Sub 11.
Lindsay (10:01.022)
I was like, dang.
Mike (10:06.031)
But,
Lindsay (10:06.396)
Still very good.
Mike (10:08.953)
so it was a, it was a time goal for a race or we're just finishing the race. Now it's like, I don't know. don't have these lifting competitions coming up. So.
Lindsay (10:14.477)
Mm
Lindsay (10:21.686)
Is that something you would do potentially?
Mike (10:25.811)
I know. I think if anything, I would do more like I did a CrossFit competition once. That was fun. was a team one. And I like that. But I think the straight competitions, I either think of Olympics or like the this is the bodybuilding shows where like you get greased up and like hand yourself and just go.
Lindsay (10:33.528)
yeah.
Lindsay (10:38.584)
Yeah.
Lindsay (10:51.028)
Yeah, I was like,
Lindsay (10:53.06)
you're going to need to get a little darker, if you're going to do that. I saw an excellent video, so funny of well, first of all, this dude had a man bun. So let's just start there. And he was in one of those shows and, know, he was very muscly and fit and all greased up. No, there's someone like that on. No, I'm just I saw a video of this guy.
Mike (11:13.501)
Are we talking about Love Island?
Mike (11:20.636)
Okay.
Lindsay (11:20.782)
I like to watch videos of people eating shit, like falling off their skateboard or whatever. So now Instagram is just serving those up to me 24 seven. And so man bun comes walking out, does his little poses, and then he decides he's going to do a backflip. But he's greased up, man. So he gets around. That's not the way he knew how to do a flip, except that when he hit the ground, of course, he just slid.
Mike (11:27.185)
you
Mike (11:29.584)
Okay.
Mike (11:33.063)
Nice.
Mike (11:43.36)
you
Lindsay (11:50.87)
like a a slimy little and so he he gets around and slips and just some bashes his like chin onto the ground and then had a they didn't show him getting up from that the video ended right there but I pictured it being like one of those like little pill bugs it gets upside down and it just cannot flip back over because he's so slippery so
Mike (11:50.939)
Hmm.
Mike (12:03.84)
I'll
Lindsay (12:20.546)
I'm going to wish that that's not the case for you when you do get greased up and start doing that.
Mike (12:27.781)
Alright, so when I get greased up and have a man bun, I won't do a backflip.
Lindsay (12:33.312)
Yeah, that's a good idea.
Lindsay (12:34.785)
Mike (12:35.249)
Yeah, I don't think I
Mike (12:36.931)
could grow a man bun. I've tried to grow my hair out before, but it only grows up. It grows in like, like a Ronald McDonald afro just rough look.
Lindsay (12:52.81)
Yeah. Yeah, that's, mean, maybe it looks, hey, you could go with a, like a faux hog type situation.
Mike (13:03.057)
I don't know. I don't know if I can pull that off. Here, Lindsay, I'll show you and the viewers what I used to look like here. This is high school right there.
Mike (13:16.45)
Yeah. So if you just listen to the audio, you got to check this out on YouTube if you want to see how.
Lindsay (13:22.798)
for sure.
Mike (13:24.421)
Leprechaunish I looked in high school.
Lindsay (13:26.986)
Or maybe you just send me that picture and I post it on social media.
Mike (13:29.9)
boy, maybe, yeah.
Lindsay (13:34.254)
Whew, it was good. Okay, so I asked Gemini AI, that's the Google AI. Mike's not ready for AI. I'm now asking it things and so I'm probably gonna get, something weird's probably gonna start happening in my life. But I just said, how do you create a sustainable workout plan?
Mike (13:46.003)
Thanks
Lindsay (13:59.284)
And the first thing it told me about that is that a sustainable workout plan is one that you can stick to consistently. Thanks. Cool. That was super smart. And then it kind of lectures you a little bit about like finding a routine that fits your lifestyle, blah, blah, blah. You and I both know that I'm assuming that the listeners know that in case you don't know that if you want to sustain a workout.
Mike (14:06.813)
Cool.
Mike (14:18.184)
Mm -hmm.
Lindsay (14:26.392)
You have to find something that fits into your lifestyle so you don't feel overwhelmed by goals that are too high. Okay. Now that we got that out of the way, you know, it doesn't give you that much that is helpful if you've already been working out. It's telling you as if you were a beginner. So I'm going to go through these kind of quickly, but start, but also they're good reminders because I have a brain part of my mental health challenges.
Mike (14:50.312)
Mm
Lindsay (14:55.71)
includes a brain that wants to just do all the thing like right now. Like I don't have, you know, I want everything right now. So I don't want to start small and increase gradually, which is the first suggestion.
Mike (15:12.177)
Right, just go straight up from base building, skip all that to build, skip all that. Let's just go straight into peak.
Lindsay (15:16.929)
Mm
Lindsay (15:20.302)
Mm hmm. Which is why I have deferred Iron Man California to 2025 because after my ankle surgery, literally just off the crutches. Well, actually, I didn't have crutches. I had one of those little knee scooter things, but you know what? I know what it did have a basket so I could grocery shop.
Mike (15:39.047)
Yeah. You have a bell in it too?
Mike (15:45.714)
Hell yeah.
Lindsay (15:48.686)
Like really just right off of that, I was like, you know what I'm going to do next year? I mean, we're talking, this was December of 2023. I'm going to sign up for an Ironman. And I did. And then a couple of months ago, I was like, guess what I'm not doing this year? An Ironman. So I deferred and I'm already like, that's probably not going to happen either. So I'm going to start small and I'm going to gradually increase my goals. It says.
Mike (15:54.941)
Yeah.
Lindsay (16:17.152)
AI said, don't aim for a marathon right away and listen to your body and pay attention to the signs of fatigue or pain and adjust your routine. that is true. But for me, I don't know about you, but sometimes the sign of pain is just that the workout's hard. And I need to kind of particularly for me with strength, it's more like a mental pain. I mean, yes, my body is getting tired.
Mike (16:19.699)
Yeah
Mike (16:46.891)
Yeah, Difference between like fatigue pain and injury pain. You gotta know that.
Lindsay (16:47.96)
But that, yeah.
Lindsay (16:53.174)
Mm hmm. Yeah,
Lindsay (16:54.856)
you got to know that. if you don't maybe get a coach or a trainer or someone to help you with that, because it is hard to tell sometimes.
Mike (17:05.221)
or just injure your shoulder on ring road doing CrossFit. That's what I did.
Lindsay (17:11.01)
Hey, that's also something and then you'll know what that feels like. Explore different options, which it sounds like you did. Did you consider doing anything else?
Mike (17:21.656)
Mike (17:24.625)
I looked at what else I could do and then came back to, okay, I've been cardio heavy, so let's do some strength. But yeah, I checked out different options.
Lindsay (17:38.348)
Yeah, that's good. I'm kind of interested in the CrossFit thing now because you mentioned it and my friend, our friend Peggy, who was on the show when we did it, you know, before our break and she's going to come on again. She has officially broken up with triathlon. And I know, although she said she would be willing to do an Ironman relay with me and you, if we want to do that, she would swim, I believe. Yeah.
Mike (17:44.189)
Thank you.
Mike (18:06.077)
Okay.
Lindsay (18:07.798)
I'd have to bike because my ass can't run right now at all. But yeah.
Mike (18:12.288)
So,
Mike (18:12.569)
power deduction, my ass is running.
Lindsay (18:14.606)
That's right. So that's a possibility. That's a way I would do a race because it's still a one sport. Yeah. So we'll have to talk to Peggy about that and she's going to come back on the show. But her main thing right now is CrossFit. She's deep, deep into the CrossFit thing right now.
Mike (18:17.843)
Hell yeah, I do that.
Mike (18:27.879)
My favorite
Mike (18:28.402)
cult. My favorite cult.
Lindsay (18:30.603)
Is it?
Mike (18:32.465)
I mean, it's not like, like Scientology or.
Lindsay (18:38.124)
No, I just meant over a triathlon cult. it your favorite cult?
Mike (18:41.209)
triathlon. Yeah, you know what? I think so, because I've met a lot more like, I think there's more positivity and less like, energy. I like them both. Like both, but you definitely have more type A worried about the time kind of people.
Lindsay (18:56.801)
yeah.
Lindsay (19:04.172)
Yeah.
Lindsay (19:06.144)
Yes. Yes. People just staring at their power meter the whole time. Yeah. Yeah. Yeah. And I feel like that's probably a good way to perform well in triathlon. For me, I was there for the fun, personal challenge community. So I was like, I don't even have a power meter.
Mike (19:24.593)
I'm enjoying the sunset when I finish in the dark, right? Where some people are freaking out because they're not gonna go sub whatever goal they had.
Lindsay (19:27.884)
Right.
Lindsay (19:32.654)
100 % 100 % so I might check out CrossFit we'll see
Mike (19:34.376)
you
Mike (19:39.412)
Do you have two minutes to hear about my Lord and Savior CrossFit? I'll let Peggy take it away when she comes back on.
Lindsay (19:42.548)
I absolutely do.
Lindsay (19:48.3)
No, no, if you if you want to bring in something about CrossFit, let me know because I'm thinking about checking it out.
Mike (19:56.379)
Yeah, I think we save it for another episode, do a whole CrossFit episode.
Mike (19:59.817)
Yeah.
Lindsay (20:00.056)
Sounds good to me. Ooh, a
Lindsay (20:01.456)
CrossFit episode. Maybe I'll check it out and then we can talk about how hard it was and why I'm never going back. so this is a good one. The number four thing that Gemini recommends is to vary your routine. this is, it says to avoid plateaus, keep things interesting.
Mike (20:22.223)
Sounds like frostbite.
Lindsay (20:29.182)
and also cross -drain. So there's so many benefits. And for all these years, I thought of, well, I'm swimming instead of biking. That's mixing up my workouts. But it's not really, because that was part of the thing, is swim, bike, run. So just doing that over and over and over is not really mixing up the workout.
Mike (20:39.569)
Yeah.
Mike (20:51.781)
Yeah, you're adding the same ingredients in just a different order. Like, but today I'm going to bike run swim. Ooh.
Lindsay (20:55.381)
Mm -hmm. Mm -hmm.
Lindsay (20:59.978)
Right.
Lindsay (21:01.339)
Exactly. Or today's my quote unquote day off, so I'm just going to swim. That's a good one too. And then rest and recovery, prioritize sleep, which we know which
Mike (21:05.853)
Yeah.
Lindsay (21:15.362)
Are you still sleeping well after your sleep coaching?
Mike (21:19.059)
I have taken a turn and like this morning I got up a little before three. Yeah, a little early. I think I might go back to the Mellon town and at night. But I'm not doing coffee in the afternoons anymore, so I'm sleeping a little better. It's just getting a little too early. Like I think I want to sleep at like. 830. So.
Lindsay (21:46.729)
Well,
Lindsay (21:47.27)
if you're going to get up at 2 30, you need to go to bed sometime early. Yeah. Yeah. I'm doing the melatonin right now because my brain wants to wake up at sometime between one 30 and three and then just think about stuff, but not in a negative way. Like Josh will wake up and he said he'll, he'll lay in bed doing what we call spin out where your brain's just like every potential problem that you have.
Mike (21:51.005)
Yeah.
Mike (22:01.501)
Hmm.
Mike (22:12.775)
Yeah.
Lindsay (22:15.638)
I'm not even doing that. I'm thinking about positive things that I want to do. Ooh, I'm going to write this in my blog post. Mike and I can talk about this. I want to go do whatever with my kid, like all excited for life and ready to go do it. Yeah, but I don't need.
Mike (22:27.461)
that's what I'm doing too. I'm doing
Mike (22:32.834)
it. It's not as helpful. It's me. fun in the moment, but then when like four o 'clock hits, I'm just exhausted. But I'm thinking, but I'm thinking the same thing on my duck hunting spread. Should I add more teal or widget or a couple more pin tails or like, what am I really doing? And I'll, I'll have all these other ideas of just random, random things that I want to do that I'm excited about.
Lindsay (22:40.77)
Bingo.
Lindsay (22:44.888)
you
Lindsay (22:50.23)
I have.
Lindsay (22:56.172)
Yeah, hey, that's, you know, I mean, if you're going to wake up in the middle of the night, at least we're being at least we're positive. At least our zest for life is coming out. By the way, I have no idea what the words were that you just said. I heard duck hunting and then I six words that I have no idea what they are. Is it a gun? Is it a
Mike (23:06.813)
Thank
Mike (23:18.087)
What is that? Yeah.
Mike (23:21.769)
these are different types of ducks.
Lindsay (23:24.472)
So you an actual, so was it a call like a duck?
Mike (23:29.011)
There, well, I mean, yeah, there's different species of ducks that fly all over, migrate south from Alaska and Canada. And they're not just the green headed mallards that we see in the parks, but there's all kinds of other weird looking ones with different kind of whistles and quacks.
Lindsay (23:33.986)
Mm
Lindsay (23:41.385)
Mm Yeah, yeah.
Lindsay (23:48.726)
okay. Cool. All right. Not something I'm going to do because I'm sure there would just be bullets in the air. You know, like I don't have any, I've never shot again. Although Josh wants me to go. This is a completely different show. Josh wants me to go to the shooting range or whatever. so maybe you can teach me cause I'm not, I'm not going to trust him to teach me. mean, love him, but this guy is not.
Mike (24:04.925)
The
Mike (24:08.442)
Yes.
Mike (24:17.619)
Maybe we'll all go.
Lindsay (24:19.219)
And not a patient enough person, you know,
Lindsay (24:22.981)
just shoot it, just fire it. I'll be like, oops, oops. I turn and I actually just shot him in the foot or something. OK, here's one. Track your progress. That's. Yeah, check. hmm. Mm hmm. Track your workout weight or other measurements. So for me,
Mike (24:25.679)
Shoot.
Mike (24:30.034)
you
Mike (24:37.127)
Yes, that helps. That helps a lot.
Lindsay (24:49.703)
Well, you have a coach so I'm guessing how do they just you just track what you do is wait I mean, do you have a whole thing? Is it how do you do it?
Mike (24:57.253)
I am.
Mike (24:58.184)
Yeah. So we got an app for fire team whiskey and there you go on there. You put your weight on. I have a scale that does measures, body fat, bone density,
Lindsay (25:10.027)
Mike (25:10.79)
it's things like that. So I had a body fat percentage and overall weight were the two metrics I'm using right now.
Mike (25:20.127)
And my scale is such a dickhead though. I got on it and I've been like, you know, a few years since I got on the scale and done all the measurements and fucking thing has sound effects and it goes, you sure this is you? This is significantly heavier. All right, asshole.
Lindsay (25:31.696)
my god.
Lindsay (25:36.088)
Did it actually see that?
Lindsay (25:38.484)
my God. That is, wow.
Mike (25:42.835)
Yes, this is me
Mike (25:45.544)
and I have a spare tire attached to my main section.
Lindsay (25:49.11)
I've
Lindsay (25:49.4)
only seen your shoulders and head on this, you know, so was we're taping. I have no idea. It looks fine from the, you know, shoulder up.
Mike (25:52.295)
Yeah.
Mike (25:58.503)
Yeah, definitely built muscle over the last few years, but you know, definitely I don't look quite like grimace, but I am getting that.
Lindsay (26:06.35)
Well, we've talked about, I think in the last episode we did together that I'm taking the tear zepatide because I have the midsection and the pre -diabetes now. So there's that. So I'm hoping to between working out and taking some meds, get that into a range that is healthy. Working on it. I have lost.
Mike (26:20.455)
Yes.
Lindsay (26:33.618)
seven pounds in the first six weeks on it. So to me, I don't look any different, but I do put on some clothes now and I'm like, I don't have to like yank on these to get them up. Exactly. I want to jump to put my jeans on. So that's something. Okay, so this is the next thing that, that,
Mike (26:46.227)
You don't have to hand the other.
Lindsay (27:01.312)
I did with AI, says, let's create your sustainable workout. And it asked me a bunch of questions. It said, you know, like, what are your fitness goals? What's your current level? What time constraints do you have? What access to equipment you have, health conditions. asked me a bunch of questions and I responded, see, this is why I think AI is kind of kind of neat. I mean, I think it's neat now when it takes over the world and starts killing us off.
Lindsay (27:28.493)
Not going to be so stoked, right now.
Mike (27:28.519)
Yeah.
Mike (27:31.175)
That's good.
Lindsay (27:31.182)
I think it's
Lindsay (27:31.502)
fun. Yeah. So I put in all my stuff, you know, I just put in that I had kind of maybe four hours a week. I have more probably, but to be honest, let's start small. So I said like four hours a week, et cetera. And why did it come? Okay. Here's my personal workout plan. And this is, it just went immediately to mostly strength. So day one chest and triceps. I was like,
Mike (28:00.219)
Nice.
Mike (28:00.561)
Lindsay (28:00.982)
Nope. I mean, I'll try it. I mean, bench press, incline dumbbell press, overhead press, lot of presses, tricep extensions. And then it said skull crushers. Do you know what that is?
Mike (28:16.613)
Yes, I do. It's when you take your lying down, you take the weight overhead and you bend your triceps and you don't crush your skull, but you bring it right over like that.
Lindsay (28:26.399)
okay, because I saw that and I was like, hmm, I'm not sure that's for me.
Mike (28:30.016)
That was fun. It's what you
Mike (28:33.476)
take a kettlebell and just drop it on your head.
Lindsay (28:36.014)
Exactly.
Lindsay (28:37.974)
And then you probably don't need to work out ever again. And then it says 30 minutes of cardio and it puts swimming, biking, swimming, running, cycling is what it put. I was like, OK, I can check. can do that. Then I'm not going to read through all of them, but back and biceps are day two. So a lot of different types of things. Some of the stuff you mentioned, like bent over rows and deadlifts and that kind of thing.
Mike (29:02.802)
Mm -hmm.
Lindsay (29:05.358)
another 30 minutes of cardio. And then it's saying, you know, rest one day. then legs and cores day three, rest a day, and then basically start that over. it gave me, you know, if you are someone listening to this and you don't, haven't been working out and you don't really even know how to start or what to do, obviously you can get coach. Mike and I both worked with a variety of coaches. It's always helpful, but
Lindsay (29:33.858)
You can also just go ask a computer how to start out. yeah, so the plan was all right.
Mike (29:38.641)
Yeah, yeah.
Mike (29:41.939)
important
Mike (29:42.721)
is starting. Anything I've ever done that's led to success started with a bumbling first step.
Lindsay (29:53.258)
Absolutely, absolutely. You're never going to do something perfect if you haven't done it before.
Mike (29:58.789)
It's just not how it goes. I mean, you try something out, you feel embarrassed if you don't do it perfectly because it won't. And then you just keep going. It's, what's that?
Lindsay (30:07.384)
That's going to be.
Lindsay (30:09.579)
I said that's going to be me when I go to CrossFit.
Mike (30:12.641)
It's perfect. You'll have a bunch of people clapping and cheering you on.
Lindsay (30:16.568)
Man, another cult. Okay, that sounds good. Yeah.
Mike (30:20.135)
Good one.
Mike (30:22.101)
Yeah. Are those all the recommendations? Because I got a couple of thoughts on that.
Lindsay (30:27.82)
Yeah, yeah, that's all. What do you think?
Mike (30:30.961)
I like it and one thing that really stuck out to me, I read a book called The Four Hour Body by Tim Ferriss. He's like that productivity master. He's written a four hour work week, four hour body, a four hour chef, stuff like that. What he was talking about was to build a new habit and especially a fitness routine. You start with consistency.
Lindsay (30:47.616)
Mm -hmm.
Mike (30:58.963)
and you do it X amount of times per week and you just, however long that is, you stick to it. So even if you do one pushup, but you're doing that five times a week, it's better than doing a strength workout once a week and just absolutely crushing it and then not doing it forever. So you build the consistency and then after that you build the duration.
Lindsay (31:14.293)
Mm.
Lindsay (31:18.347)
Right.
Mike (31:24.037)
So once you're doing it five days a week, then you start adding a little more time if that's what needs to be adjusted. That way, yeah, that way you're not trying to like start like, I need to do two hours every single day. And you build this mountain that you can't take the first step up.
Lindsay (31:30.741)
Okay, that sounds good.
Lindsay (31:36.728)
Right.
Lindsay (31:41.846)
Yes, that makes total sense. And in fact, that makes sense for me right now because I like to go to that circuit that's twice a week and then with the spin afterwards. But a lot of times I'm also like, ugh, an hour. But if I was doing like, OK, I'm going to do two minutes every other day or something, that's doable, right? All right.
Mike (31:50.805)
Hmm.
Mike (32:00.488)
Yeah.
Mike (32:03.783)
Right, mean,
Mike (32:06.058)
because the two minutes you'll actually do versus the hour long you look at and be like, no.
Lindsay (32:11.534)
It's a hard circuit. The woman who does it is amazing, but she's like a 20 something with a personal trainer who is also a triathlete and I don't know, perfect body and super strong. So when she's demonstrating, okay, you're going to do a lot of energy.
Mike (32:20.434)
Hmm.
Lindsay (32:35.384)
You're going to do this on this. You know, she goes around the circuit and shows each one. And at one point she was like in a sort of a push up position showing something and you could just see muscles everywhere. And the woman standing next to me was like, okay. I was like, you shit. It's not how it's going to look when I do it. And then she's like, or if you need to put your knees down, I was like that bingo bingo.
Mike (32:50.94)
I'm
Lindsay (33:04.14)
Okay, so what else you got?
Mike (33:04.275)
Yeah.
Mike (33:06.835)
I think I like what Gemini said about variation and, and, and what I hear through that too is banking. It's something that's fun. If it's just time to punish yourself, not as sustainable and unsustainable because if some of it has to be fun, some of it has to be for a point. what, turned in my, what really ramped up my endurance.
Lindsay (33:23.062)
Right, right.
Mike (33:35.667)
career was running through a neighborhood and I remember the corner I was turning to, I started, I felt good in my own body. felt safe in my own body and I hadn't had that feeling in years. And so I was like, I actually feel good. And so I, I enjoyed that experience. I wasn't touching so hard to just crush myself every time.
Lindsay (33:59.552)
Yeah, I think that's important. And for those of us who were injured or just fell off during the pandemic or for whatever reason haven't been training and remember back to when you were training consistently and maybe, you know, working towards a goal of a race or something like that. It's a coach suggested to me that like that was then that has nothing to do with where you are right now. It is
Mike (34:25.895)
Yeah.
Lindsay (34:29.166)
So start with a beginner's mind. Instead of starting out going, well, I did an Ironman. Why can I not run 13 miles right now, right after my surgery? It's like, well, run for one minute and see what happens. OK, so we've got consistency. I know who Tim Ferriss is. I've listened to his podcast as well. And starting just consistency, not pace, distance.
Mike (34:38.674)
Yeah.
Mike (34:41.754)
Yeah, exactly.
Mike (34:45.064)
Yeah.
Lindsay (34:59.948)
weight, amount, or anything like that. Just pick something and do small. Okay, that I can do. I do have a question about the strength for you, which is, you for endurance sports, like you just said, running even to the end of your block or whatever, where you're going to turn the corner, you felt safe in your body for the first time in a long time, which is amazing. Do you get the same thing from doing strength training as you do from, in terms of the mental component of it?
Mike (35:30.944)
like a, like a runner's high.
Lindsay (35:33.932)
Yeah, or just like for me, training for a triathlon, going out and running or going running is really good for my mental, for my state of mind, you know? And I've been doing this little circuit not very long. And so although I feel accomplished at the end of it, I don't have yet the same calmness take over in terms of my mental stability yet.
Mike (36:03.197)
Yeah, the interesting thing about lifting and it correlates with the fat loss and calories that continue to be burned after you stop working out is the calmness, feeling of calm sets in maybe after the workout and just kind of it's like a slow, nice slow burn through the rest of the day.
Lindsay (36:28.684)
Yeah, well that works.
Mike (36:30.717)
But I couldn't compare
Mike (36:31.518)
it to like the, couldn't like expect the kind of feeling I would have during a run during a lifting workout. Cause when I did that, it just wasn't happening and I get frustrated.
Lindsay (36:41.576)
Exactly. exactly. but Peggy, of course, Peggy doesn't have the exact same mental health challenges we have, but she did express the in her little cross circuit group now. And I think she's doing some competitions and stuff. She did mention that feeling of, of belonging and community and all of those other things that you get out of training with people. So yeah, so that's good.
Mike (37:05.703)
Yes.
Mike (37:11.017)
Yeah.
Lindsay (37:13.102)
Well, let's see. We're at 37 minutes. What do you think? Should
Mike (37:18.205)
think we covered it for
Lindsay (37:18.322)
we wrap it up?
Mike (37:19.033)
today.
Mike (37:25.573)
I have just lost Lindsay here. We got you.
Lindsay (37:26.936)
I'm back.
Lindsay (37:34.703)
think you can wrap it up.
Mike (37:36.327)
Yeah, sounds good. Well, thank you everybody for joining us today. Another episode of ginger and chocolate. And if you can tell a friend about what we're doing, subscribe, find us on all podcast platforms and including YouTube, you can watch us and yeah, we'll be back at you and your earbuds next week. So until next time.
Lindsay (38:03.801)
Bye bye.
Mike (38:05.255)
later.
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