The Body Conscious — Full webinar with Michael Adamedes

0:02Welcome everyone and thank you for tuning in and this is the fifth presentation in the physical series and it's called the body conscious posture strength and movement and I'm very pleased to have Daniel Hartness and Ben Levy personal trainers who are gonna share their wisdom around this subject and I believe you know physical exercise and becoming conscious of the body is

0:36significantly important today. We live in a modern world with all these advantages. We're not walking our every day work doesn't have us exercising in the way that we used to in the past and this is an unprecedented time in human history when we're so sedentary and at the same time a sitting around we're also subjected to extreme stress

1:03a lot of timelines we're expected to produce and so this double combination of not moving and subjected to tremendous stress is having horrendous effect on people's health and I can't overemphasize the importance in a regular physical routine and as I mentioned we're very fortunate today to have two leaders in their field and I first met Ben

1:37in 2014 and Ben came and attended a 21-day course I was running at that time called the Enlightenment experience and I was just you know he's remarkable who was someone who threw himself into it for a hundred percent and just demonstrated that massive commitment and a tremendous effort and at the end I had huge breakthroughs and from that first experience we've been

2:08I later on went to a couple of workshops that he was just part of and doing personal training and he just remotivated me into the whole personal training routine and so Ben is someone who brings the wealth of experience and came to Australia from England in 2004 and has been a personal trainer I don't know now for more than 20 years and over the last couple of years I moved from the central

2:42coast of New South Wales up to the Sunshine Coast and when we were in these central coast we were attending a local gym and had a personal trainer then we came up here and joined one of the local gyms and I asked the manager of the gym who do you think is the best trainer around and he said by far a Daniel heartless there is no one better and he has been acknowledged as one of the top

3:09trainers on the Sunshine Coast and now we've been working with Daniel twice a week for several months and the knowledge that Daniel brings to the process and his ability to push you into it again is fantastic exceptional and we've just continued this is my wife and I we go to the gym and I've personally trained by Daniel and it's been fantastic and so I've thought in putting this

3:42presentation together who were the best personal trainers that I've come to experience in my life and it was Daniel and Ben and so going over to Ben first how did you get started in this field Ben Hello everyone by the way and thanks for that lovely intro Michael I first started in PT when I was kind of at university or I was just slightly before university I was at college and someone mentioned to

4:14me what is it you want to do with the rest of your life and it was a close friend of mine and I was working at your time in a supermarket for on the customer service desk so I was kind of like the the dog's body of the whole organization and I just remember hearing this question and it was a enlightening moment for me because I just remember thinking no one's really ever asked me that

4:44before I've always had a look at you know qualifications and trying to further my career but no one ever really asked me what do you really love what would you love to do for the rest of the life and the first thing that came to me was sports specifically coaching and so I had a look into a university course at the University of Bath which is what was one of the top universities for

5:05sports coaching in the UK and I never thought I'd get in but I did phenomenally and it was on that course that my tutor who taught me Pilasties at the time actually said to me if you heard of this thing called a personal trainer like you'd be perfect for it and I was like well no I haven't this was you know 16 17 years ago and there were a lot more common nowadays and I remember just thinking

5:36okay so tell me more about the personal training what does it involve and it's like okay well look you basically help people to get fit which is something that you love and something that you're very good at yourself so it's something I think you'd be really good at and I was shocked I was like what do you mean I can earn a living doing what I love by getting people fit like and it was it

5:58was mind blowing to me so as soon as that dropped into me that was it game over I and to this day it's my number one passion of helping people and and just basically I'm walking the walk myself and then I'm teaching other people what I just intrinsically know to be true and I'm just so blessed to be doing something that I love so that was my background thank you then and Daniel how did you get

6:29into this field well like I was in sport a lot of my early childhood I could do a lot of martial arts and football with I could want to get bigger and stronger so I was within that event back then so I was looking at a lot of magazines and following these superstars if you want to call it that so then I decided to join a gym did that really really enjoyed the training probably more than I did

6:56the actual plane so then I was following what it was doing and I was getting some sort of results but I wasn't getting great results I was getting a few sort of little injuries so I thought well I've got a little more into this and then I decided to obviously do the certification but that was more just the beginning for me like I did that and then I really learned that now I sort of have a

7:18basic understanding and I've been on that part to learning for the last 20 years which now I feel like I've got really just that sounds silly but I really feel like I'm starting again where they really go I know I feel like I have a better understanding of that so I think my coaching is getting day by day we're both weak because I can understand people bit better and I understand the principles

7:41are bit better so I really really enjoy coaching people love work out myself and it's just a really good thing you can do to change people's lives. Thank you Daniel and it's like I certainly know from my personal experience being coached by you how you know focused you are in scientific with the approach and you're able to you know work with specific muscle groups and look at our individual

8:07needs and enable us to work through the areas that we're weakest in so that we can know about. So just just talking to you that Daniel what do you think are some of the most important things for good physical fitness. Definitely for me like heart diseases is another one killer in Australia so heart health is a first thing that I would look at improving first so if we can get

8:33fit up we're obviously going to be burning a bit more energy as well so that's going to be a positive thing so we need to get heart health also I think in strength training because as we get a hold up we start to lose muscle mass our bones get weaker so we definitely want to be looking at those things and again as we get older flexibility mobility is another thing that starts to decline

8:54because variety of reasons but stresses we're busy with our life so I think cardio strength training and flexibility mobility should be the first three years we're looking at to try and prove I think. Thanks Daniel and Ben what do you think some of the important things for good physical fitness? Well I completely agree I think that's the triangle of you know the the elixir of fitness right

9:21there is you know good movement good heart health and then mobility on top of that as well so I like to see it as not mutually exclusive so I think one thing I'll mention to people watching this is we tend to think of separating you know cardiovascular health and strength to mobility but I think you can do that all in one which is which is what you know I enjoy teaching so much so for example

9:50if you are doing an effective weight routine and for anyone out there thinking of going into that I would highly recommend hiring a personal trainer because they can just short cut it for you and make sure that you're doing things very very safely but it's not each each facet of the triangle isn't mutually exclusive you can do a good weight routine also hitting your cardiovascular health

10:10obviously hitting your strength and also hitting your mobility as well as long as you're doing the right things with the right balance then I think that's an important aspect but going a little bit deeper than that also I believe that we should be looking at principles of health as well so very very simple things such as the movement the mobility and the cardio health but also

10:32things such as fresh air you know good clean water getting plenty of sunshine having a good social life I think these are all areas of health in the general scope of the world which are hugely beneficial beneficial for people and also a good place to start yeah thanks thanks Ben and just Daniel what do you think would be a good regular exercise routine for at the average person

11:03you know something they could follow through with at hand honestly I think you got it sorry now you can through I think you find something that you want getting you enjoy and then you're going to consistently do so there's no use during so going for a run if you hate running because you're not going to consistently do that and can you do that type of routine in your 40s 50s 60s so we can adjust

11:29things but we're going to be looking at the long term game here that we are doing stuff that we enjoy so we're going to maintain doing it but this not it's going to bring us closer to our goals whatever they might be so if we're going to move better lose a few kilos you've got to be doing exercise routines that we can maintain that we enjoy so just like a little simple body weight circuit

11:50can be really really beneficial you can do it at home you don't need much equipment you could use like a chair or a step or something like that and you could do it at home at any convenience really anywhere from 10 to 30 minutes it's going to be pretty beneficial obviously 30 to be better than 10 but 10 is better than nothing so I think the thing is most people fail to start so the idea is just to

12:13start start small and build up and do something you can consistently do day in day out for the rest of things and what do you think Ben what would you say for a good regular exercise routine yeah I absolutely completely agree 100% I think anything that you can speak with you know one thing that people can get frustrated with when they don't get results is because they don't stick

12:40with it long enough and the reason we've got to look in or begin to the reasons why people don't stick with you know exercise methods let's say for long enough and it the main reason is they don't enjoy it you know so for sustainability to occur we need you to enjoy what it is you're doing whether it's in I would also say even if you know if you're not a runner but you set yourself

13:04a challenge to go for around one to eat my advice to people would be to choose certain aspects of running that you do love I for me where I'm not a runner at all but I wanted to challenge myself to understand what understand what my clients were going through when they were saying I go for weekly runs so I took myself running and for me listening to music whilst I was running was an absolute

13:29revelation for me because I got to listen to my favorite playlist whilst I was running and it actually made running a little bit more enjoyable for me so I think you've got to enjoy what you do but you can cultivate that enjoyment I think it's unrealistic to expect you're going to enjoy it straight away there's nine times out of ten especially if you're going going from scratch you're probably going

13:49to go through a detoxification process where you're going to be feeling pretty crappy you know for the first one or two sessions so you know it for that I would say start at the right level but find things that you enjoy you know so like I said it's going for a run pop for me about then and go for a run and listen to your favorite music and don't do too much to start with

14:11and yeah no thanks are there any exercises we should avoid or is there a time when we should not exercise well what does well straight after an injury is probably not going to be a great time to exercise but there's other things you can work on when you're really rotating from an injury so you could be doing some simple things like meditation can get you in the right headspace food

14:38when you're ready to return to exercise you could work the upper body rather than a lower body so there's lots of things you can do as in bad exercises I don't think there's bad exercises I think there's probably exercises program badly so it's a little like a box jump it's definitely not a bad exercise but if you're a 70 years old there's probably going to be the right exercise

15:00so I think if you pick appropriate exercises isn't that what like a good person or trainer could do for you would have exercises that suit your goals and needs and get you closer to your channel and achieve so yeah I think it just brought me out of smart and you can get to where you want to get to with the least amount of injuries or and the quickest way to get there yeah that sounds great

15:23what about the thing where emotions and exercise you know what do you see the correlation between emotions and exercise you know sometimes yeah it meant throwing it out to either of you or have been what you think. Thank you Michael so emotions and exercise yeah I mean we're emotional creatures aren't we really and this is what drives us so you know I

15:55saw a good meme the other day and it says do you do you remember when we thought knowledge was the problem knowledge is not the problem nowadays you know we have all the knowledge in the world we have this wonderful internet that we can go on and find out anything you know we can ask doctor google knowledge isn't the issue it's the emotions and it's the way that people feel about themselves and

16:18I think if I was to now help health when it comes to emotions it's all about self-love it's about looking after yourself on the deepest level so when we're talking exercise specifically and emotions because emotions play the big role as you probably know within nutrition you know we're opening the fridge because we're bored right or because we're not feeling good and we're

16:43looking to change our state but when it comes to exercise I really see movement in general if we can we can call it that and that can be simply going for a walk or doing Tai Chi or even a moving meditation it doesn't have to be a hardcore workout when we're talking about emotions exercise is a gift to be able to process those feelings coming through you and get them out of the body so I

17:11think there's nothing worse than being stagnant and starting having those emotions stay in you so for me personally I can I can only speak personally and for a lot of my clients emotions that like can be processed and moved through a lot quicker when we move the body that doesn't mean to say that we're using exercise as a crutch you know like with you know if there is serious issues around

17:35anger and frustration for example we don't want to be just hitting the gym all the time with heavy metal in our ears and going for it but in some certain sense that can help to have move that emotion through the body so that's the way I see you know exercise benefits emotions yeah helping to process your emotions and working through the body having stored all those emotions

18:00as well yeah definitely and also I'll also say that you know there's there's never been a workout that I've and I'm sure Daniel will the same there's never been a workout where I've got to the end of the workout and gone oh I wish I did do that yeah and I think that's really important for people to know you know you can change your state through exercise as well you know you're feeling

18:22crappy go for a walk you know get out in nature or go to the gym if you know you know what you're doing that go to the gym you know and you can change your state so you don't have to be stuck with that emotion you can move through it and change your state yeah thank you and Daniel what about the importance diet and exercise you know what do you think about that well just following on from when you

18:50talk about emotions I mean yeah yeah that can really affect how we behave through the food we're eating and how the results we're going to get at the gym so I look I definitely think it's as important as anything else but I think we've got really to be really careful because we give down this trap when we talk about which diet is the right diet and what food is the right food

19:13I think we've got a final works for us and one again that we can do consistently so if keto works for you well fantastic great keep doing it but if you don't you can't stick to it and stop working for you it's probably not going to be the great diet for you so we really don't like the word diet but eating plain 80 20 if we can stick to something 80% of the time and 20% of the time we can

19:35go to that function and have that dessert or have that beer or whatever it might be but then the next day we're back on track we're gonna get closer to those goals and a health is going to be in a better parameter what we're trying to achieve so I do really believe that 80 20 where most of it should be unless you've got a Pacific goal like a bodybuilding competition or something

19:54then you've got to be pretty much spot on but most of the time general public it's at 80 20 or that's kind of where best for most people yeah and do you think there's a difference in exercising for men and women if you're training men or you're training women is there a difference in their exercise routine or anything like that well maybe Ben what do you think

20:21yeah there is there is for a certain extent but I think you know I like to look a bit more I guess global than that is like when I get a client in front of me for the first time obviously you know as a trainer you would go through certain judgments of that person and you try to understand you know their lifestyle their likes their dyslex their psychology their environment

20:47that they're in but part of that is whether they're male or female because over the years of personal training people use you tend to notice trends within males and females and what they like in this like and what they respond to and what they don't respond to female physiology is a little bit different to male physiology and that you know females will you know have their periods and

21:11throughout different stages of their periods that we're feeling very very different so you know training must reflect that but I like to take a very individual approach when it comes to that there's also certain other physiological differences i.e female have a bigger kind of two angle what we call which is the way the flybone comes down from the hip for example so

21:32in certain programming aspects such as the lung I might slightly do things differently but again a good coach will look at the individual in front of them take on board the fact whether they're male or female but all but there's not many differences in the way that you can train a male to a female if I'm coaching someone I know what gets the biggest bang for the butt in terms of

21:57you know the greatest results in the shorter space of time I know what that is for people and the male and female only really comes in when I actually specifically meet the person and analyze their movement analyze their lifestyle their environment and think about that okay do you want to say about that Daniel yeah yeah definitely

22:17I definitely agree well been saying that 100% one of the things I've noticed over 20 years is that women tend to like to do cardio which is fantastic but they don't tend to like to lift weights because they're afraid of being bulky and big and too strong which is not correct but men like to lift heavy things don't like to stretch and don't like cardio so I think that

22:43not all the times you got to judge it on the individual but most women should actually train like men and men should train like women because they get the opposite of what they're actually doing which is what they're lacking in not what they're good at so if we're good at doing strength stuff we probably need to do a bit more cardio and a bit more mobility stuff to balancing

23:01out and same as women they need to do more strength stuff just to balance the things that because they like doing what they're good at the cardio bunnies if you want to call it but they don't like doing the strength stuff and the men don't like doing the flexibility stuff so I think that would be a better wide look at things overall most of the time yeah no well I think that's the that really

23:21highlights the importance of personal training because what I find myself doing is I will do the things I'm already good at which is you know I'll do a bit more muscle work and I'll work more on my legs but when it comes to stretching I'll tend to avoid it because that feels so uncomfortable exactly right the stretching is exactly what I need and the aerobic work well you know to a certain

23:48extent in the gym but then I've kind of let myself drop a bit because earlier in my life I used to do a lot of running and now I haven't run for years but I think I've got to get back into the aerobics and I definitely know that when I start once I start to breathe it makes a massive difference around how I feel so what do you think the connection between breathing and exercises

24:15you know are either one of you or both of you well breathing and exercise I guess anyone that goes on a long run will testify to the rhythm that you can get in with running and for me a big part of the process is a breath when I'm in the gym with people for example and like what we're talking about when we when it comes to health and physical exercise especially is as a coach you want to make

24:50people present within their body you want to that's the number one role of coaches to get them present on their body in terms of how they feel when they move and one of the greatest things actually Michael you taught me is the breath is to connect for the moment and to connect to your body and to use rest consciously so if I'm in the gym with someone and say she's just finished a heavy set of

25:12lap call downs or whatever it is and she's out of breath you tend to notice as a coach people's minds when their heart rate goes up their mind is is fat gets faster and it's almost like an anxiety is there you're wired you know and I like to just in between sets just say okay nice deep breath into the nose out through the mouth and I'll do that wisdom I can see you doing it now Michael and I do that

25:38wisdom but that's what it is it's not nicely but and I'll do that with them and it brings them back into the moment it brings them out of the the fight or flight anix state you know and and also recover you a lot quicker for your next set because your win win is a coach yeah now that's great do you understand yeah absolutely I look at it a lot from the biomechanical

26:01point of view so if I can use the breath to get into the right positions because for me in the gym especially weight training at cardio not so much but more weight training I look at position so if I can get a rib cage in line with the pelvis and the breath can get us into that position so I have a stacked position they don't know I can use the right muscles in that position rather than

26:24using muscles and not designed for the job of that I'm using the right muscle so for me like Michael will tell you that when we first come in we do a lot of long breaths in certain positions to facilitate getting the body into the right position and then during the exercise I'll coach a lot of tuck these push here breathe here so they don't know that I'm using the right muscles

26:48and the wrong muscles are not kicking in those muscles are not designed for the job so breathing from a biomechanical point of view I don't believe you can get into the right position if you're not breathing properly so definitely that's my number one big thing and from a fight flight or freeze response definitely breathing can get you agitated up if you need that for an event or good

27:11it can calm you down during the event or after the event so breathing is definitely probably the number one thing that we do every day but we don't practice much off so I definitely think we need to do more breathing practice whether that's meditative during the workout after the workout we definitely need to practice more breathing techniques because that'll get us back to where we

27:29need to or get us to where we want to go to yeah yeah that's great because I know that when I'm working with you Daniel and you're pushing me I may go into my head and I'm trying to think of something else get away from what's going on and then you're saying to me you know get back into the breathing you know take a deep breath and that's definitely putting me into the present time

27:56bringing me back here to where I am and also you know putting my body into the right biomechanical position so that I can be more effective with the movement or whatever I'm doing and so and also what I find is that when I focus on the breathing it's almost like a mechanism to energise me so I'm really more and I'm focusing on the breathing as way of kind of pushing myself through what I

28:27have to do and so definitely the breathing whenever I'm reminded and when I'm in the middle of it it's been significant and a great support and I've spent 40 years working on breathing but rather than physical exercise I've used the breathing to help people release a whole lot of emotional tension and let go of a lot of psychological angst but with being physical yeah absolutely I think

28:57the breathing is definitely a key so throwing in a question you know let's feel well what do you think about exercise and living longer how can we you know because we're in this world today we're all talking about longevity and being able to live longer so any pointers about using exercise for longevity or whatever or spin on that maybe Ben what do you think yeah look coming long

29:28jeopardy is obviously important I'd like to view longevity as a byproduct of you know living a stress-free pre enjoyable happy in the moment you know healthy experience you know I think if more people you know there's a big thing in the fitness industry now which has been around for a few years called biohacking which is kind of you know shortcut to living a longer life and things and

29:58whilst that has its place I can't help but feel that you know people just focus on the principles of health such as you know drinking clean water breathing properly moving better eating good nutritious you know healthy alive food you know left package food sorting out their stress the the prize is already there for you in the action of you doing it you know it I don't like to kind of put off

30:27well you know I'm gonna live forever like that's kind of cool but like there's so many benefits to doing that right now like literally today tomorrow and the next day you know and there is a bit of a delayed feedback loop with health and that you know it might take a few weeks to really feel results but your feel it straight away you know and so for me longevity is massively important

30:53but I think that I don't like putting the focus out there I like bringing the focus back closer you know to the moment and the individual kind of actions that you take on a day to day basis yeah I think in Daniel view have a perspective on that I'm definitely and along the same lines as Ben saying that it's consistently what you're doing

31:15dying day out that's going to get you the results but things we can look at sleep sleep's going to be one of the biggest things we can do for our health and it really doesn't take much effort so if we have a not-time routine that we prepare ourselves for sleep and we have a good seven to nine hour sleep we're gonna wake up recovered we're gonna be ready to tackle the day so I

31:37think sleep is the number one thing we should be looking at trying to improve and it doesn't take anything really there's no way hacks to doing that nutrition again we're spoken about that and exercise but I think consistently doing those things day in day out and not taking live too serious all the time we are facing stresses everywhere we are finding a line constantly there's

31:59not a real line so there's email partners work kids whatever my baby we need to find strategies to cope with these stresses and some of those strategies are sleep food meditation exercise all these things can help deal with stresses as long as we're planning correctly and that's where a good pity can look at the overall picture and get you in that position that you need to be so that you

32:26can have a long happy life with your family and friends and and you're looking you know at the long-term picture but you're planning on data day activities to get to the long-term picture yeah well I know that after a personal training session with you that night I'm sleeping far better than I would normally sleep and in part I see that as being physical exercise in activity

32:51so you know the body's work so it needs to rest but more importantly what I've managed to do through the exercise is blow off a lot of stress and so if I reduce the stress and I've worked the body then my body is in a far more relaxed position so when I go to lie down that night to go to sleep bang it's a far better sleep and then the next day I actually find the benefit from the

33:18training isn't the day I actually do the training I actually find the benefit from the training the next day after the training and it's just been great because that day is a great day you know I'm up and I've got energy and I feel good and then by the end of the day I might find where I've done a heap of things and then it's starting to I'm losing my edge that's why even I'm doing

33:42personal training twice a week I've really got to be doing a couple of other days in the week taking care of myself so that's been significant because apart from motivating but one of the great benefits in personal trainers apart from motivating me and getting me up and going because I just wouldn't do it is it's a short circuit of the lessons I can remember years ago when I first learned

34:07to Snowski and I went for you know several weeks each year over four years and barely progressed at all I did one week of coaching only one hour a day with a ski instructor and in that one week those six lessons I progressed more by the second lesson than I had spent six weeks on my own over four years it was like there was no way I would get to the edge of a you know a hill there and

34:43there would be sitting there thinking I can't do that I can't do it so much we get to the edge and he wouldn't even think about it we'd say follow me and he found that or thing and I followed them and I would just break through so many internal fear barriers and I know the having the presence of the personal trainer and they have this can do attitude and also understanding the science

35:08behind it and being able to take me in a structured way through it the breakthroughs are amazing and so I just think you know for people who can you know afford it you've just got to do it even if took on a personal trainer for six weeks and then it became too expensive then join a class so at least you have an instructor with maybe 10 other people there being taken through a routine because

35:40there is no way that I would take myself through the routine that I'm subjected to every time I go through a training session and the end result is significant and here we are just talking about you know the science and the generality of personal training but it's a lifesaver I don't think this is an option I believe this is an absolute necessity physical activity structured in your life on a weekly

36:17basis of least three times a week is not a choice it is in my opinion an absolute necessity and on every level as far as the your mental health your emotional health your physical health your overall happiness it's like you know here we are talking about it laboring the point but it's like it's something we just have to do so just kind of bringing it around wrapping it I'm going to ask you

36:48each do you have any exercise secrets that you put here with us so who would like to go first on that you know do you want to go first Daniel oh yeah right John um like I like you to say that like honestly it's it's like golf golf is the most frustrating game and if you don't get lessons you get really lost really quickly and you feel like the game is just too hard you don't enjoy it you have

37:17a couple lessons and you understand the the small pointers of how the game works and how you can get yourself into the right position and it's no different to training there's a lot of information as we said before on internet you can go get programs on that but information is not application so you need someone to guide you through and who understand the things that where you could go wrong and

37:42put you in the right direction so I think the tip for this is honestly get a personal trainer as you said invest the money now and you'll save it later on and at the end of the day you're you're supporting your health so it's a worthwhile investment I can save you a lot of money time and pain later on so I think get a PT get started from the right foot that's probably the best tip

38:04I can give you because wanting 10 people give up in a gym wanting 10 sorry wanting 10 people survive in a gym that's a pretty poor ratio of people who are successful in that goals so if you have a PT you up in the chains that ratio pretty quickly they're going to be buying your side in the trenches helping you designing a program understanding what you need and giving you those

38:27exercises to get you to what you need to get to much faster and a much straighter road yeah thank you Daniel what do you think Ben yeah I completely agree as usual one thing I would say it's a bit of a sounds a bit silly because you know when you're getting a personal training you are taking it's not a shortcut but you're just leaving all the stuff which doesn't get results and you're

38:50just refining all the stuff that does bring you the results but the industry is a wash with quick fixes and you know whether that's you know meal replacement shapes and all these things which is marketed as the secret the one exercise you should be doing and all of it and it's very quick basically the only thing really that I would say will really help if there is one secret it's patient

39:20it's patient by all means get a good trainer and refine things but be patient with your results to get any level of results or feeling you have to be consistent over a period of time and you have the gently progressed progress and you've got to be patient and I think nowadays you know especially with our society the way it's set up it's everything is now now now I want it now I want

39:45the the quick fix I want the the bio hack I want everything to be done now give me the easiest way to go about it and I think there's something to be said for one having patients but also to you know cultivating a discipline and actually finding enjoyment for the toughness of something as well and I think there's I think that's something that a personal trainer can really help you with because

40:10they make it fun they take the thought out of it for you that you know everything is planned for you but that doesn't mean to say it's going to be easy but you will still enjoy it and in fact I you know people actually enjoy it more like you said Michael you know there's more meaning behind it for you when you know you've gone through a really tough workout you feel great afterwards

40:31you know and when I say really tough it doesn't have to be you know cracking the width but it's just slightly challenging outside of your comfort zone and that's where the results are and a trainer can help you do that can help the the process be a lot easier and also can can feel you with a confidence where you don't feel like you have to be one step ahead of where you are the train is

40:52always going to bring you back to your own level and say hey we're doing really well as long as you keep going be patient so to see for it patient and as wise words thank you it's like just I'm putting it into a nutshell from the conversation we've had and correct me or add to it is like you know whatever exercise routine that we choose to do through the week firstly we've got to do something that

41:20we enjoy or we're happy to do and the other thing I can see that we won something we enjoy doing to that we'd be doing something consistently so it's the regular application of simple things over a considerable time that makes a massive difference and that the possibly the greatest difficulty in going through that is the lack of consistency that most people have and that's really what I see

41:51is self-discipline and that's the advantage of having the personal trainer the coach the teacher who is supporting you all the time and so having a routine that you can do regularly having someone to support you with that routine and if you're able to get a benefit from enjoying it or a bit of fun in it or a social thing all the better but we do live in a physical body and so we have to take

42:23care of this body and I've found that as years have progressed I've had to make more and more effort in keeping myself fit because as a younger person it would just be normal it would natural I didn't really have to put the effort in but once I cracked 60 it was like I can't take anything for granted and now I'm over 70 I've really got to be focused and making an effort and if I leave it for two or

42:54three weeks everything kind of stiffens up but if I keep going I just find I'm stronger on clearer I'm easier I feel more passionate the whole thing you know as far as physical fitness you know what can I say it's like a must so thank you very much for your wisdom thank you and your time and basically we finish and and I'd recommend to everyone if you're up on the Sunshine Coast do contact

43:31Daniel for advice or his email address will appear at the end of this talk and if you're in manly and Sydney then you have been and if not Ben and Daniel then definitely look at your local gym or people that are very much into exercise because the most difficult thing is doing it on your own and self-discipline is not a simple thing it's taken me years I would say 13 years to get to the

44:00point of where I could be consistently doing something on my own there's no way I could do it I knew the meditating was important and I'd go to meditation courses but then I'd come home and do it for two or three weeks and drop out of it I would attend other courses where I've been doing physical exercise and do that for a period of time and then lose the enthusiasm the only way that I have been

44:25able to consistently maintain the physical activity is do it with another either a personal trainer join a class or go with a group of friends who regularly did things you know we would go surfing but I have another friend who plays tennis and I have someone else who who does regular golf and it's because of the golf and the tennis and the social component they're exercising on a regular

44:51basis so there is no choice around this the the most important piece of real estate you have and the most important investment you have is your physical body and unless you're taking care of your physical body what does it matter I had a very dear friend extremely successful very very wealthy well over the 50 million dollar mark and sadly at the age of 60 which I consider quite

45:17young died of cancer and wonderful person but to me lifestyle and priority around physical health wasn't quite there in a way that it could have been and and that has to start many years before an ailment or a problem actually arises because by the time you get to feeling you need it it's going to be the most difficult time for you to do it because it'll be the time when you

45:49at least want to do it that's why the regular routine and the support is absolutely apparent you know essential so thank you guys thank you for participating in the conversation and thank you for listening