Pat VanGalen: Bending the Aging Curve: The Science & Strategy of Lifelong Performance

In this episode of the Keiser Human Performance Podcast, we sit down with performance expert Pat VanAllen to explore how we can rethink aging — not as inevitable decline, but as a curve we can actively reshape.

With over 30 years of experience in performance training, Pat shares her mission of promoting “robust aging”—a model focused on resilience, strength, and lifelong movement. Drawing from her work with older adults and her groundbreaking research on postmenopausal women, she explains how consistent movement, functional training, and education can dramatically improve quality of life at any age.

The conversation dives into the concept of “bending the aging curve,” where instead of a slow decline, we extend our health span, strength span, brain span, and play span closer to our lifespan. The goal: stay capable, independent, and engaged for as long as possible.

Pat also introduces her five-pillar framework for lifelong performance, which includes:

• Purpose (faith, family, freedom)
• Movement (daily activity, play, and training)
• Nutrition fundamentals
• Daily rhythms (sleep, recovery, balance)
• Stress resilience

At the core of it all is one key message: movement is the most powerful tool we have to slow biological aging and maintain independence.

Whether you're a coach, clinician, or simply looking to age better, this episode offers a powerful reminder — how we live today directly shapes how we perform tomorrow.

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Pat thank you so much for taking time out your day
to be here with me on the Keiser Human Performance

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podcast what's happening in Big Sky Montana well
in the last three days we probably got 40 Ines of

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snow hopefully I'll show you a pick after it's
beautiful today's a very sunny day so we'll do

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some snow shoveling in either cross country
or downhill today so yeah and that's that's

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why we train so we can Absol gorgeous I've
come to understand that you are big Outdoors

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person so I imagine you're in heaven this time
of year is all right oh Winter's our favorite

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definitely we love summer but winter it's it's
just yeah we cross country we downhill we shovel

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snow we have a tobogan run out over here a big
family competition coming up Snowshoe yeah it's

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just great we're living the dream as we say
we're very blessed we pinch ourselves every

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morning as we were talking off air a little
bit I think you mentioned that you're going

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to bring out the entire Keiser team is that
right oh yes we're having a special Workshop

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it'll be a winter retreat do you ski do you ski
or snowboard I I will if we're coming out there

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okay I I lived in the Northwest for a while so I
wouldn't necessarily consider myself or categorize

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myself as a skier by any means right I can go
down the hill fast I can't really stop that's

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an issue but I'm there for a good time yep well
summers are great too because we got the hiking

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and the biking and the rivers and the all fishing
and it's it's great there it's all four seasons go

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here except mud season May can't do a lot muddy
mess so that's when people travel well cool Pat

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I'm really excited to have you on obviously you've
had an incredible career in Performance training

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uh you've been doing this a very long time helping
so many people I would love to start off by asking

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you what has sparked your passion for shifting
this narrative around aging and performance

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yes thought about this one a lot um I actually
started what really shifted it was I was a PE

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teacher coach sports coach and all of that when
I went back to Grad School Springfield College I

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got into cardiac rehab and adult exercise science
and things like that so that was the beginning of

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the interest but at that time it was all about
exercise prescription heart rate all those kinds

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of things and we didn't really learn much about
how to get to know a person plus I was very young

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and a lot of my patients were quite a bit older
and so until you start getting into your late

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30s you don't want to think about aging you just
don't so I can remember I did a workshop at Mike

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Bo's back oh I don't know seven eight years ago
or something and it was about aging and I'm like

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you guys are going to be training me this is the
future so but you don't think about it when you're

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young you don't it's it's just you go through life
and do your thing but then um I after that I spent

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10 years in corporate Fitness and injury risk
reduction and health promotion is what they called

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it in those time days but it was all working
with older adults old people older than me who

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had were coming in with a lot of different issues
I'm like we got to do better than this and then

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what really kicked it off is um I'm married to a
foreign service guy and we moved to Singapore so

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that's when I set up my own business and that's
when the whole aging thing really hit because I

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kept being asked to do continu education courses
on training the Aging adult so 1990 I would say

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and then as things moved along I got involved
with the university college Chester in Hong Kong

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and was asked to be a tutor for their master of
exercise science and nutrition science it was a

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distance learning course at the time in Hong Kong
out of the UK now remember we didn't have all this

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Zoom stuff and then they asked me you know you
ought to really do a PhD okay I never published

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it but I did it but it was all about functional
training for postmenopausal women and that's when

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it just my interest just took off because I did a
9-month intervention on sedentary postmenopausal

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women after 9 months you should have seen their
markers their blood markers their function it was

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I I should still publish it the data is over
there in that box but it was we moved too much

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could never do it so ever since then those women
in my study they are the ones who really are like

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wow you changed my life and I changed their life
but I got more from them than they got from me so

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and so ever since then I've been coaching personal
training lecturing CC courses anything I can do

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to get the message of robust aging out there and
that's so yeah I've been in the Aging bit about

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30 plus years uh yeah and I hit 70 this year so
that's a big bench so you also learn about things

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as you go through your own personal experiences
and your family experiences it's all it's life

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lessons life lessons but we can change the way
we age oh my God it is so malleable and that's

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my mission that's my passion and even if you have
heart disease even if you have a pacemaker even if

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you're on an oxygen tank we can give you better
quality of life by keeping you moving that's

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what it's all about so what I hear from you
is you're going to finish that PhD and you're

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going to publish that work is that right do you
know anybody who wants to sit there and crunch

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all those numbers I might serious my God it's
right over there it's like this this tall it's

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incredible and it was remember in those days we
didn't have wearables I had there wasn't even a

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pedometer so functional testing was handson let me
see you do this let me see you do that and yeah it

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was boy it was it was amazing but that's kind of
what really really launched that and nobody was

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really talking about it yeah I was going to say
let's stay here for a moment I was fascinated CU

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I didn't know this that that you did all of this
at all um so what kind of protocols you know were

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you implementing with this population what I had
I had two groups I had a walking only group with

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education and then the intervention group was
they'd see me twice a week and we had after each

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session we'd have coffee with education so they
they walked on their own and then they saw me for

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functional training twice a week and had education
the other group walked kept doing what they were

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doing which wasn't really all that much cuz that's
who I was looking at decondition and they got the

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education so anyway the format was Progressive
Over N months so we always walked we were Outdoors

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on the Hong Kong Jockey Club CL track we used
the bleachers we were we were doing bleacher

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work stepping climbing then we come indoors and
I would set up a circuit of stations that hit all

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the basic moves you know the the the squats the
lunges the pushes the pulls I used bands I used

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they didn't even have kettle bells dumbbells I
used obstacle course training I had I tried to hit

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every single bucket in the performance training
Litany of training an athlete and we did and so

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we hit we hit it all and it was fun those ladies
are friends forever I mean and bored they improved

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there was no real emphasis on losing weight at
all it was all more education you know what's

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better to eat when where why how how much and all
kind of stuff but that was not the emphasis it was

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strictly movement General health education and uh
how to incorporate all of that in your day-to-day

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life and they tracked it too they tracked how they
felt they tracked how many minutes they walked

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and this is without this nothing no no technology
and it was just incredible but the biggest thing

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they the biggest thing that happened with those
ladies remember they had to be postmenopausal

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for at least one year and they were pretty much
inactive if you were active you couldn't be in

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the study yeah they they just they never realized
what they could do that's what it was all about

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so great they never realized that they could walk
around Hong Kong and they could climb stairs in

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Hong Kong and these were a mixed bag of ladies
there were Brits Americans you know Filipinos

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Japanese I had the whole gang there mhm it was
phenomenal but their data as far as function was

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off the chart but their biomarkers their blood
lipids their blood pressure and remember body

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composition I did skin folds and circumferences
huge major games so yeah and they were they were

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quite a group and they taught me a lot cuz I was
what maybe in my and they were our average age was

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56 you know so but you talk about functional track
stairs if it rained outside we'd use the gym and

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then we'd use the stairs so it was like daytoday
stuff on top of strength power agility suppleness

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stability stamina so yeah we did it all and and
very effective and it sounds to me like not just

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a well-rounded approach in covering a lot of
your bases when it comes to training but really

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the education piece it sound like you said you sat
down with them had coffee maybe talked about what

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health really looks like and that was a huge piece
of it yes and the the intervention group got it in

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small doses where the control group got it more in
like 1 hour sessions so many times so but yeah and

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the Walkers the control group group their function
maybe improved a little bit because I think they

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were more aware okay of just movement in general
but nothing like the significant results on the

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other side nothing and again it wasn't fancy I
had bands I had balance boards I had hurdles I

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had anything that I could do to improve their
overall movement and health so when did you

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decide okay I have to come back to America and
I need to start implementing this I came well it

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was all to do with my husband's assignments so we
came back we were in uh Williamsburg uh Virginia

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near the College of William and Mary for a while
I did a lot of work with them actually worked as

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a contractor as a as a a group X instructor
as a personal trainer lecturer so I just kept

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building writing doing all those kinds of things
yeah we were in Williams we came back in two I

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have to do the math cuz we were all over we were
in Singapore Beijing Hong Kong back to Virginia

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back to Beijing over to Paris back and then over
to Berlin back so every place I went I kind of had

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a reinvent what I was doing that was a challenge
in itself yeah so 200 7 we came back I think that

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sounds about right yeah then we moved to leeburg
Virginia and then we came to Montana we're here

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six years almost six years yeah but everywhere
I went there was always niches that wanted to

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learn about robust aging at where wherever it
was it was corporate it was you know lay people

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lectures was talking to the the local um Senior
Center but I I've always kept my hands on I've

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never left training or teaching coach I've always
kept that and I learned something doing that every

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single day client teaches me something you know
it's just interacting with some colleagues here

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month it teaches me something um so I'm it's
if you're going to be in this profession you

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never stop learning ever yeah so and I love it I
love it because you're you're having such a huge

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impact on on people's Joy of life of Living you
know and I don't care what's wrong with you I'm

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going to help you move more so you can thrive in
your own home so you don't be you're not forced

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to move to Assisted Living because you can't
function you know and that's why they're there

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and it's mostly women so I've had an interesting
personal experience too because my dad World War

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II vet man you talk about gritty people holy crap
physical laborer all his life but he's like I'm

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dying in this home I am not moving and he did he
was clim he climbed up the stairs and went to bed

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and then that night he passed away notice I said
could climb stairs could go to the toilet and this

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is the end of life very you know very close right
my mother on the other hand she got an autoimmune

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disease called inclusion body myositis that
completely wastes your extensor muscles it's sort

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of like lug Garrick's ALS sort of it's in that
family sharp as attack her body just fell apart

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she had to go to you know a senior center and I
had to bring her to Montana I couldn't wouldn't

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leave her back in New York so but hers was not her
doing we think it came from a tick over time but

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the point I'm making is she had no strength and
her strength is what forced us to have to move

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her and she knew it so people who don't get these
weird diseases it's strength that's going to keep

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you thriving at home so you can still function in
your home and go out and shop and do whatever you

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want and more in that but it's strength is that's
the thing that's going to decide I'm forced to

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move or I can thrive in place this is huge and
it's bigger for women than men any day because

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we outlive Men by about seven eight years but we
do not live better it's huge men can get away with

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it a little bit longer they do die earlier usually
because of cardiovascular disease or cancer like

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most of us die from those two big things but they
keep their strength a little bit longer so the

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the women strength training is a non-negotiable
for everyone unless you're really a Physically

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Active you know doing physical work a lot um but
most of us aren't so but that whole thing about

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thriving in place strength and mobility of the
key they're going to keep you there in your own

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home maybe you have to remodel your home maybe
you have to put in a different shower or you

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know things like that which is all good but it's
still strength and your ability to maneuver your

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ability to maneuver maneuver in your environment
environment drives movement or it squelches it

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so what a start so yeah there's so much that's
why you got to keep me you know on track no no

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unleash it so you mentioned earlier just when we
started changing the way we age and I've heard you

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talk about this idea of bending the trajectory
of the Aging curve can you expand on that idea

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yep yep um we there's lifespan and typically
in people who are very very sedentary and don't

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take care of themselves the curve 35 you're
about peaked out you know you're not going to

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it's not to say you can't get stronger but you're
done growing you're a mature adult and if there's

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nothing done at that point in time you start a
decline like this you know longer slower decline

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now we've been gifted 30 extra years of life so
are we going to live those extra 30 years of life

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in a slow decline where at some point we cross
that disability threshold and then we have to

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have help or move or can we take our you've heard
this word Health span nudge It Out close to the

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lifespan brain span we got to have our marbles can
we take that brain span and know UD it up close

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and tight to lifespan then we have our strength
span which is going to keep us functional for

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as long as possible how can can we get that out
close to lifespan and then of course my favorite

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is our play span the stuff we do for fun that
we want to keep doing can we nudge that out as

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close as possible to the lifespan so if we can
do that by healthy living and movement is our

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most powerful weapon in slowing the pace at which
we biologically age so can we nudge those out so

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our curve looks like that we Square Off The Curve
so we spend less time in the disability threshold

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we compress those polymorbidity years so to speak
can we smack them down and squelch them and we can

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it's malleable so 35 is the beginning of the
window of opportunity to make a change 35 to

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70 is the middle-aged stage that's what because
we've been gifted you know a lot of us are going

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to make it to 100 so when you think along those uh
along that perspective my God we have to intervene

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as early as possible and try to square off that
curve and it's it's do doable it's totally doable

00:18:01.480 --> 00:18:06.560
we can improve our odds that's what it is we
can totally improve our odds of squaring off

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our curve and again women women I'm picking on
them all the time 12 to 13 years dependent men's

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round 78 so it we live longer not better and
we can compress that and if you even think of

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people you might know Gabe think of a real party
gritty robust older adult what's up here too their

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marbles are working but it's their Spirit they
have this I'm not I'm getting back up you know

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I'm going to get hit Murphy is going to strike
I don't care that that's life so the bigger your

00:18:48.680 --> 00:18:55.800
reserve you get hit with Co you're back up again
you can come you got a bigger Reserve capacity to

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dip into so you can take the hits better I call
it robust aging because resilience and durability

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resilience bouncing back over and over and over
makes us robust robust withstands the tests of

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time no we're not living forever absolutely not
although some of our longevity people want you

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to live to 150 uh I won't no thank you anyway so
it is it is very malleable and when people buy in

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man we it's fantastic I imagine if you get to 150
it's hard to square that off well you know there's

00:19:37.560 --> 00:19:46.440
in medicine they're really good at you know
treating really bad things you know look at our

00:19:46.440 --> 00:19:53.440
procedures and our medications and it's absolutely
incredible what they're doing but what happens is

00:19:53.440 --> 00:20:00.880
a lot of times they're extending life but not
quality of life right and that's not our call

00:20:00.880 --> 00:20:06.120
it is to a point when people are later on and you
know they're thinking okay this is going to take

00:20:06.120 --> 00:20:13.920
me out if I add three more meds does that add to
my quality of life and the meds make me dizzy so

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I can't move around hell no any medication that
reduces movement and freedom to move that needs

00:20:23.080 --> 00:20:31.800
to be questioned totally so yeah so so so to recap
here because there was a so many great things that

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you said there I just took a bunch of notes um
I really liked what you said about the lifespan

00:20:37.080 --> 00:20:43.600
MH and biological aging but then connecting
the health span with that the brain span with

00:20:43.600 --> 00:20:49.600
that the strength span with that and then finally
the play span which I think was awesome and from

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what I understand about how you do things and
how you operate your business and how you help

00:20:53.240 --> 00:21:00.920
people is it's really connecting purpose and a
lot of that play aspect into these other spans

00:21:00.920 --> 00:21:06.320
and that kind of infiltrates these other areas
and that that is the the overarching purpose

00:21:06.320 --> 00:21:10.200
and the reason why you get people to come work
with you and and get in there and exercise and

00:21:10.200 --> 00:21:15.800
start moving is that right yes totally absolutely
correct and the thing is there's a big debate now

00:21:15.800 --> 00:21:21.960
going I just posted something on LinkedIn about
this health span people think it's you're not

00:21:21.960 --> 00:21:28.640
going to get anything ever oh yes you are going
to get something something's taking you down and

00:21:28.640 --> 00:21:35.400
out but because of my cardiac rehab I think
that's where it kind of started you keep those

00:21:35.400 --> 00:21:43.560
people moving despite what they've got going I'll
give you an example too you'll laugh my dad okay I

00:21:43.560 --> 00:21:52.040
have a bit of his personality he gets a pacemaker
right he had aib he gets a pacemaker well how am I

00:21:52.040 --> 00:22:01.000
going to carry my golf bag now cuz it's a double
strap now this is in his 80s and he only hops on

00:22:01.000 --> 00:22:07.400
the cart when his 70y old buddies are driving to
get up a hill and he has lung disease so he does

00:22:07.400 --> 00:22:12.440
this new Contraption for carrying his bag kind of
like the oldfashioned one so he could carry his

00:22:12.440 --> 00:22:20.000
bag with the pacemaker I mean this is what we have
to accommodate these things we' have got to keep

00:22:20.000 --> 00:22:27.120
people moving able to do those things they love
to do despite what the heck they're dealing with

00:22:27.120 --> 00:22:34.080
you know so it's a different sometimes I think
trainers not so much in athletics because the

00:22:34.080 --> 00:22:41.280
athletes train so they're more robust resilient
durable um you know more resistant to injury but

00:22:41.280 --> 00:22:46.760
they practice their sport to get better at the
sport so we build a more robust athlete so they

00:22:46.760 --> 00:22:53.520
can then perform in whatever it happens to be
what's happened with Fitness and training it's

00:22:53.520 --> 00:23:01.480
it's like this is a silo no it's not a silo you
know what do you in here for okay and this really

00:23:01.480 --> 00:23:07.280
doesn't start to hit I don't think until your
40s it hits more if you have a child or children

00:23:07.280 --> 00:23:13.840
family and you're looking at your parents thinking
whoa I don't want to go down that road or oh man

00:23:13.840 --> 00:23:22.080
I love what they're doing I want to just keep at
it you know so it's training must transfer and we

00:23:22.080 --> 00:23:27.480
sure is heck know that from athletic performance
you know if you're going to be build a bigger

00:23:27.480 --> 00:23:35.080
slower a they're going to suck on the field
so we have to transfer what we do to better

00:23:35.080 --> 00:23:40.880
movement outside the gym you you mentioned some
of the downstream interventions with medication

00:23:40.880 --> 00:23:46.640
especially later in life that doesn't necessarily
improve the quality of life um so while this seems

00:23:46.640 --> 00:23:56.080
so obvious to you right um this age 35 and and
really building your reserves it's not so obvious

00:23:56.080 --> 00:24:01.160
to everybody so really from what you've seen what
do you think is like a huge barrier to entry for

00:24:01.160 --> 00:24:06.960
people to start now is it they're they're waiting
for a life experience like a parent or a child to

00:24:06.960 --> 00:24:13.200
to enter the picture to start or you know why
isn't it so obvious to everybody else I think

00:24:13.200 --> 00:24:19.680
there's a lot of reasons I think one if people
were never like raised in a physical environment

00:24:19.680 --> 00:24:27.520
and I don't necessarily mean organized Sports
I just mean physical labor play Four Seasons go

00:24:27.520 --> 00:24:35.960
um doing project DIY projects anything like that
the physical exertion part is unfamiliar so one

00:24:35.960 --> 00:24:42.920
is just unfamiliarity uncomfortable with being
physical another is they're afraid they're going

00:24:42.920 --> 00:24:56.360
to get hurt um another is I'm going to look stupid
that's for kids and another one is an image that

00:24:56.360 --> 00:25:04.520
we have that I've been trying to craft for 50
years it's not about spandex looks and getting

00:25:04.520 --> 00:25:13.720
looks and that for many people is still what
they perceive as coaches and trainers more so

00:25:13.720 --> 00:25:20.680
in the training Fitness area and I think so it's
a combination of things but once we can hook them

00:25:20.680 --> 00:25:28.880
it's like one of the first things I ask people is
what do you like to do for fun right and you know

00:25:28.880 --> 00:25:34.720
some will say you know I don't really have a lot
of fun is there anything you've ever wanted to try

00:25:34.720 --> 00:25:41.080
to do or you always wondered what it be like to
visit or whatever you know I try to find something

00:25:41.080 --> 00:25:48.480
that'll kind of hook them and there's always
something if you dig you know so yeah that that

00:25:48.480 --> 00:25:53.000
goes back to the idea that we were talking about
is connecting it to a purpose right connecting it

00:25:53.000 --> 00:26:01.600
to the play span yeah yeah and the other thing is
um you know I'm a grandma now I have a little 16

00:26:01.600 --> 00:26:09.160
monther I want to be able to teach her to ski
so I want to be able to play with her outside

00:26:09.160 --> 00:26:16.800
in the snow you know it's it's the joy of family
traditions and continuing things and watching them

00:26:16.800 --> 00:26:22.960
grow and learn and discover so even if you don't
have grandchildren it's just the joy of movement

00:26:22.960 --> 00:26:28.360
and that's been taken out for a lot of people
um athletes do their sport because it's fun and

00:26:28.360 --> 00:26:35.880
they love it they love the game you'll hear them
say that I love the game training they don't

00:26:35.880 --> 00:26:43.160
always love strength and conditioning not in love
it with it but they know it transfers to reducing

00:26:43.160 --> 00:26:49.840
rery better you know formance and things like that
so it's all it's all about that and the general

00:26:49.840 --> 00:26:57.920
Public's perception of training is usually about
weight loss looks and maybe a little bit of Health

00:26:57.920 --> 00:27:05.520
it's yeah this is the image we need to change
we should be part of every Physical Therapy uh

00:27:05.520 --> 00:27:13.760
Primary Care Orthopedic you name it part of the
system the network we are needed more than ever

00:27:13.760 --> 00:27:18.440
I think when we had you on with Paul too we were
talking about the value of creating relationships

00:27:18.440 --> 00:27:24.320
with other providers in that Network right you
mentioned creating relationships with doctors

00:27:24.320 --> 00:27:29.280
and other people in the community is that right
yes absolutely yeah we we need we need to reach

00:27:29.280 --> 00:27:34.920
out because a lot of times their perception
of us is some of the stuff I just described

00:27:34.920 --> 00:27:43.440
to you mhm and oh no no no and we send a message
by what we wear how we move I mean in my opinion

00:27:43.440 --> 00:27:50.440
we need to be professional at what we do and
appear professional so it's but we can network

00:27:50.440 --> 00:27:55.400
with people we definitely can invite them in for
training and or even a little brief assessment and

00:27:55.400 --> 00:28:01.000
what you do for a history then they're like wow I
should be asking these questions you know physical

00:28:01.000 --> 00:28:06.560
therapists I think get it they get it because we
work usually quite hand inand there but a lot of

00:28:06.560 --> 00:28:13.760
times when they're done with PT then person has
to pay out of pocket so we have to create an image

00:28:13.760 --> 00:28:23.480
whereby people really wow this is going to change
my next three decades that's where it's at yeah I

00:28:23.480 --> 00:28:28.720
think go ahead I don't I think the value of that
really can't be understated because creating those

00:28:28.720 --> 00:28:34.760
professional relationships allows you to provide
better care and it also creates a referral Network

00:28:34.760 --> 00:28:38.960
for you so if you're someone who's in the private
sector need to create some business it's a great

00:28:38.960 --> 00:28:43.760
way to generate some leads for your business as
well oh yeah and if they view you as part of the

00:28:43.760 --> 00:28:50.480
health care not even health care I don't like
care of the whole robust aging system wow they

00:28:50.480 --> 00:28:56.960
they they buy in they buy in mhm so I would love
you know you just mentioned your assessments and

00:28:56.960 --> 00:29:02.720
maybe questionnaires things like that I wanted to
kind of get into your system I know before you hit

00:29:02.720 --> 00:29:08.760
on your system of pillars and rocks and I would
love for you to be able to expand on that really

00:29:08.760 --> 00:29:13.640
what what are your pillars and what are your rocks
and how do you break that down for people yep um

00:29:13.640 --> 00:29:21.560
without a slide you're going to see me use my
hands a lot movement movement movement okay if

00:29:21.560 --> 00:29:28.240
people think first of all think of a five pillars
with a dome and then underneath the foundation

00:29:28.240 --> 00:29:34.800
all right so we have to imagine that so the Dome
at the top is robust aging it's resilience its

00:29:34.800 --> 00:29:41.680
durability it's health and well-being it's the
freedom to move it's healthy body composition

00:29:41.680 --> 00:29:50.480
it's all of those things then we have five pillars
resting on this cement Foundation now let's go

00:29:50.480 --> 00:30:01.800
to the bottom the foundation is daily weekly and
seasonal habits patterns and practices that is the

00:30:01.800 --> 00:30:08.000
Cornerstone that or not even the cornerstones it's
the foundation on which those five pillars sit

00:30:08.000 --> 00:30:15.160
it's not a program with a start and a stop date
it's not a diet nope it's what you do over decades

00:30:15.160 --> 00:30:20.920
so think of the blue zones longevity happens to
them because of the way they live their life so

00:30:20.920 --> 00:30:27.360
it's not their pursuing it it's the way they live
their lives that causes them to live healthier so

00:30:27.360 --> 00:30:34.640
now we got the pillars five of them the first and
most most impactful on your emotional health and

00:30:34.640 --> 00:30:41.520
your spiritual health Faith Family Freedom that's
the things that get you out of bed in the morning

00:30:41.520 --> 00:30:47.480
so that that one is the three rocks Faith Family
freedom and people can argue about that but when

00:30:47.480 --> 00:30:54.120
you look at Blue zones the people who live the
healthiest for the longest have a reason to get

00:30:54.120 --> 00:31:01.160
up in the morning they're F they're very well
connected to their family and they are part

00:31:01.160 --> 00:31:07.280
of some kind of a faith-based organization and
that gains them like up to 20 years of healthier

00:31:07.280 --> 00:31:14.520
living so that that one I always say we coaches
people come to us to move we don't give them

00:31:14.520 --> 00:31:21.800
purpose but we often help them find it so then so
number one yeah but that's more from an emotional

00:31:21.800 --> 00:31:28.200
spiritual health which relates to overall health
right then our most powerful biological weapon

00:31:28.200 --> 00:31:33.880
against fast aging or accelerated aging is
movement and those the three rocks in movement

00:31:33.880 --> 00:31:41.560
are one what I call motion and Locomotion just
plain old movement steps chores walking your

00:31:41.560 --> 00:31:51.080
dog just thing just motion getting away from the
freaking screen number two is play sport Hobbies

00:31:51.080 --> 00:32:00.040
Recreation dance travel Adventure DIY projects you
name it anything else you do for pleasure for fun

00:32:00.040 --> 00:32:08.280
you enjoy doing it and then that Third Rock which
sometimes stands alone is the training Rock so we

00:32:08.280 --> 00:32:16.480
have motion Locomotion we have play sport fun
hobbies and then we have training but what in

00:32:16.480 --> 00:32:24.400
our society today unfortunately not as much here
but if your jobs and hobbies are not physically

00:32:24.400 --> 00:32:33.400
active training is the only rock mhm so it's just
the nature of how the screens have taken over our

00:32:33.400 --> 00:32:39.520
lives good things about it look we're doing this
but so we have number one pillar emotion with the

00:32:39.520 --> 00:32:46.280
rocks being Faith yep purpose thank you yep um
pillar number two movement which includes motion

00:32:46.280 --> 00:32:52.840
Locomotion play and things like travel and and
hobbies and training yep and then the third one is

00:32:52.840 --> 00:32:59.640
the nutrition piece the three rocks I mean people
like Pat it's common sense I know but how come we

00:32:59.640 --> 00:33:04.160
don't have any water drink water these are things
you need to survive you got to have the Rocks

00:33:04.160 --> 00:33:09.160
first before you start messing around with these
little granules and Pebbles so water at least half

00:33:09.160 --> 00:33:15.920
your body weight in ounces and more if you're
doing more physical stuff the second rock is a

00:33:15.920 --> 00:33:27.880
wide variety of real minimally processed macros
and micros and then the Third Rock is in Timely

00:33:27.880 --> 00:33:36.640
portions and proportions now can you imagine if
we all did that so three basic rocks and then if

00:33:36.640 --> 00:33:41.240
you go back to Steven cvy if you read his books
he's like if you have a jar and you want to put

00:33:41.240 --> 00:33:46.680
what matters most into that jar people fill it
up well it's the same thing with building robust

00:33:46.680 --> 00:33:55.000
agent you got to have the Rocks first okay so then
but today people want granular solutions for Big

00:33:55.000 --> 00:34:02.040
Rock voids you cannot do that if you're frail on
the end of your life and you can't swallow and

00:34:02.040 --> 00:34:08.800
all that yes that's different but I'm talking
about average people so that's three nutrition

00:34:08.800 --> 00:34:15.440
the fourth one and this one has taken a major hit
with screens is the rhythms of our day pillar The

00:34:15.440 --> 00:34:25.880
rhythms the shape of our day so one is sleep
obviously number two is relaxing and winding

00:34:25.880 --> 00:34:34.160
down there there's a lot of ways to do that I had
a really great day a purposeful filled day I feel

00:34:34.160 --> 00:34:41.080
great I can relax and wind down and the third
third one would be recovery as needed so based

00:34:41.080 --> 00:34:48.680
on what you're doing maybe it's job stress travel
maybe it's physical whatever so those three things

00:34:48.680 --> 00:34:55.040
and what's happened with The rhythms pillar well
you know what have the screens done to our lives

00:34:55.040 --> 00:35:03.800
holy crap we need them for work for sure most the
time but we don't need them for entertainment we

00:35:03.800 --> 00:35:07.480
don't need them because all of a sudden we got
down time I'm like oh my God where's my phone I

00:35:07.480 --> 00:35:15.760
got to do something so we we have to we have to
break we have to do something about the screens

00:35:15.760 --> 00:35:21.000
slice and dice it I call slice and dice the hell
out of screen time I can see it stressing you out

00:35:21.000 --> 00:35:26.560
yeah but I I see it in kids I see it in adults
and and not to mention what they're watching that

00:35:26.560 --> 00:35:34.800
really is causing depression and isolation and all
that kind of stuff so um the uh uh where was I so

00:35:34.800 --> 00:35:41.680
yeah the the the Rhythm pillar has been affected
by screens and then the last pillar is stress well

00:35:41.680 --> 00:35:47.200
the three rocks are this and I remember doing
Stress Management stuff back 40 years ago with

00:35:47.200 --> 00:35:55.320
these corporate Executives and you know it hasn't
changed that much stress is the ups and downs of

00:35:55.320 --> 00:36:00.800
Life how the heck do you think we're going to grow
grow learn and discover if you think you're living

00:36:00.800 --> 00:36:07.720
in the land of being cherries you're you're not
re in reality so it's part of life so we have

00:36:07.720 --> 00:36:17.880
to expect ups and downs ups and downs number two
the perception of the stressor is malleable we can

00:36:17.880 --> 00:36:24.880
change our perception of a lot of things that make
us miserable again you lose a loved one that's a

00:36:24.880 --> 00:36:31.560
different animal than oh my God I I can't get
my cafe latte made with oat milk I don't know

00:36:31.560 --> 00:36:37.840
I mean it's just crazy you know stuff like that
what do they call them champagne problem yeah so

00:36:37.840 --> 00:36:43.440
and then the the Third Rock in the stress pillar
would be build a good offense and a good defense

00:36:43.440 --> 00:36:49.520
which is very much related to movement nutrition
and Rhythm of the day so they're all in a related

00:36:49.520 --> 00:36:57.520
but what's really fascinating too is that these
pillars are not silos they buttress each other

00:36:58.400 --> 00:37:03.720
and you know if you have a new client who really
has been not taking care of themselves and you

00:37:03.720 --> 00:37:10.200
get them moving on a regular basis that butresses
the nutrition pillar the stress pillar The rhythms

00:37:10.200 --> 00:37:16.680
Piller and it gives them a reason another reason
to get up in the morning so movement is I believe

00:37:16.680 --> 00:37:23.320
the most powerful from a cellular standpoint of
course it is but for an overall Joy of life and

00:37:23.320 --> 00:37:34.000
it's the biggest thing we've got going so check it
out that's my it's my Foundation my I'll slides if

00:37:34.000 --> 00:37:40.200
you want to set the slide to post I'll send it
to you you got it perfect you got it again to

00:37:40.200 --> 00:37:49.440
your point and rocks in first right I had a lady
come to me yesterday in my class she's on a she's

00:37:49.440 --> 00:37:54.720
trying she wants to she's all about protein she's
been reading and listening to too many podcasts

00:37:54.720 --> 00:38:00.360
and got confused anyway but she well you can see
what what happens yeah so I go what you eat to she

00:38:00.360 --> 00:38:07.480
goes I felt like crap last week and we had a chat
last Thursday and I go what' you eat this morning

00:38:07.480 --> 00:38:14.640
protein protein protein okay some chees seeds in
there too oh good all right that's fine where's

00:38:14.640 --> 00:38:19.120
your carb where's your go energy you're coming
for an intense workout where's your where's your

00:38:19.120 --> 00:38:27.720
go oh now I got rid of that I'm like okay so she
came in yesterday and she had some carb she ate

00:38:27.720 --> 00:38:32.440
some uh Greek yogurt and I don't know what else
she put in there some kind of stuff she has at

00:38:32.440 --> 00:38:39.840
home granola or something she makes anyway she's
like wh I feel great like that's rocks those are

00:38:39.840 --> 00:38:48.560
the Rocks you know so and then of course it's the
people forget it's the daily weekly and seasonal

00:38:48.560 --> 00:38:54.280
habits patterns and practices a habit is something
you do automatic a pattern is the shape of your

00:38:54.280 --> 00:38:59.440
day the shape of your week your weekend should
be different than your week of vacations and

00:38:59.440 --> 00:39:07.200
seasons and then seasonal is is pretty obvious so
we don't want to be in a rut but we want patterns

00:39:07.200 --> 00:39:13.400
so anyway I think that I think that's a great
way to describe the foundation because people

00:39:13.400 --> 00:39:19.160
need to understand that you do go through this you
know these different waves and a seasonality of

00:39:19.160 --> 00:39:23.480
what your what the shape of your week looks like
and then really within that what each day looks

00:39:23.480 --> 00:39:28.560
like I think that's awesome especially in a place
like where you're living right now where so much

00:39:28.560 --> 00:39:33.280
of what you do is dependent on what's happening
outside in terms of seasonality I think totally

00:39:33.280 --> 00:39:38.000
yeah and and even if you have a client I mean
what's Comming is this and I can already see it

00:39:38.000 --> 00:39:45.160
I've done it for some people Pat I want to work
with you for a year okay holidays plug them in

00:39:45.160 --> 00:39:51.400
vacations plug them in reunions plug it in okay
now let's see how we can block out your training

00:39:51.400 --> 00:40:00.400
you're going to have recovery weeks travel weeks
you might get sick so yeah it's it's almost sounds

00:40:00.400 --> 00:40:08.560
like almost it is to be honest that's what I did
with my ladies in my study it was periodized based

00:40:08.560 --> 00:40:12.240
on that and it's like if you know yourself if
you're let's say you're going to train for some

00:40:12.240 --> 00:40:18.560
kind of a big event of running endurance event or
trail run or something you know you you look well

00:40:18.560 --> 00:40:25.000
there's my date and here's where I am now now
I got to get my there it's the same thing and

00:40:25.000 --> 00:40:32.600
there's going to be decline we have to adapt but
we don't have to stop moving so oh that's awesome

00:40:32.600 --> 00:40:37.280
and and as I think about it a place where you're
living right you have a very active Community

00:40:37.280 --> 00:40:42.240
people tend to go outside and enjoy the outdoors
I actually thought about it some more I think in

00:40:42.240 --> 00:40:46.360
a place like where I am in Chicago it's actually
maybe even more important to plan out those things

00:40:46.360 --> 00:40:51.280
because those opportunities don't necessarily
exist especially a time like now during the winter

00:40:51.280 --> 00:40:57.880
where a lot of people struggle to get outside
right and this is where I mean I give our Fitness

00:40:57.880 --> 00:41:05.600
businesses and rec centers and athletic training
centers pools anything to keep people moving you

00:41:05.600 --> 00:41:11.520
know in bad weather um because there's going to
be bad weather but then if you schedule instead

00:41:11.520 --> 00:41:17.240
of scheduling a go lay on the beach vacation
for a week well maybe we go somewhere where

00:41:17.240 --> 00:41:22.400
we know we can paddle board I've always wanted
to try surfing there's hiking in the Mountain

00:41:22.400 --> 00:41:29.000
Islands you know you go to go do things you don't
keep training if you've been training go enjoy it

00:41:29.000 --> 00:41:33.160
have some fun you're not going to fall apart in
a week unless you decide to lay around the beach

00:41:33.160 --> 00:41:39.680
and drink your face off you know so well here
too I mean even even with a later Thanksgiving

00:41:39.680 --> 00:41:44.520
this year you know the people that I worked with
just we had conversations about prepping for those

00:41:44.520 --> 00:41:50.680
four weeks which are really tough four weeks
I mean it challenges your habits yes it does

00:41:50.680 --> 00:41:56.160
because you're talking about a lot of food and a
lot of family time yes and a lot of socializing

00:41:56.160 --> 00:42:01.360
in a short period of time so just planning for
that in your entire year right when you when you

00:42:01.360 --> 00:42:07.720
talk about period periodizing everything yeah
understanding that that hey this is going to be

00:42:07.720 --> 00:42:13.520
a challenging time and that's okay MH here is the
plan in place to maybe combat that and put you in

00:42:13.520 --> 00:42:19.320
a good situation so after that you're ready to go
and you can just keep on flowing exactly and you

00:42:19.320 --> 00:42:27.120
know you don't want to be the fun sucker well I
can't you know my trainer oh my God enjoy the day

00:42:28.240 --> 00:42:32.400
that's why we're doing It ultimately that's
why we're doing that so you can go andjoy it

00:42:32.400 --> 00:42:38.280
purpose is it's your family your friends your
yeah so the obsession with health has gone too

00:42:38.280 --> 00:42:43.960
far over here you know we've got two extremes
we got obsession with every micro calorie

00:42:43.960 --> 00:42:50.480
tracker you know REM all of it informational
good tools but my God you can't rely on that

00:42:50.480 --> 00:42:57.280
stuff forever and then over here we got someone
who's suffering with a metabolic mess and muscular

00:42:57.280 --> 00:43:02.720
skeletal stuff who don't do anything so we're
trying to bring them both kind of more towards

00:43:02.720 --> 00:43:09.880
the center of realism so okay so let's get into
a little bit about how you onboard a client I'm

00:43:09.880 --> 00:43:16.800
curious to know about your assessments and perhaps
goal setting when bringing on a new client I do it

00:43:16.800 --> 00:43:21.160
a little different than a lot of trainers and
I've been doing it this way probably for about

00:43:21.160 --> 00:43:27.120
25 years and it works first of all I have a chat
with them let's say so Pat I have a friend she's

00:43:27.120 --> 00:43:31.600
is going to call you whatever the initial phone
call tell me a little bit about you and what You'

00:43:31.600 --> 00:43:37.120
like to be able to do and why you're coming to
me and then we go from there we talk a little

00:43:37.120 --> 00:43:43.680
bit about their time commitment and also their
financial investment what that's going to be

00:43:43.680 --> 00:43:48.600
so right off the bat they are getting set up for
okay this is going to take me some time and da d

00:43:48.600 --> 00:43:54.880
d da but it's a very friendly conversation and I
really delve into more what they want to be able

00:43:54.880 --> 00:43:59.800
to do what they like to do and then if there's any
let's say it came from a physical therapist okay

00:43:59.800 --> 00:44:05.440
you just got a new knee in he released you okay
now what whatever we go from there so then I say

00:44:05.440 --> 00:44:10.240
I'm going to send you my packet of information
and it's pretty fat so once they see it they're

00:44:10.240 --> 00:44:15.520
like okay this this chick's serious this is more
about my health it's not just looks and I've had

00:44:15.520 --> 00:44:21.800
one person over my career return it CU they said
to me this is too much I'm not ready for this so

00:44:21.800 --> 00:44:29.480
what it is it's a history but it's not just the
typical health history I start out with tell me

00:44:29.480 --> 00:44:34.440
all about your physical activity history how did
you grow up did you play sports what do you like

00:44:34.440 --> 00:44:39.560
to do did you dance you know all that kind of
stuff did you do physical work did you play

00:44:39.560 --> 00:44:46.080
G you know all anything to do with movement
their history of movement and then what have

00:44:46.080 --> 00:44:50.560
you been doing lately you know could be training
could be nothing could be well I still go to the

00:44:50.560 --> 00:44:56.880
dance studio twice a week whatever and then we get
into the health history you know what's been going

00:44:56.880 --> 00:45:03.440
on on you know your muscular skeletal history as
well as any kind of blood work they've got blood

00:45:03.440 --> 00:45:10.200
pressure readings anything like that I used to be
in a setting where I did a lot of that myself but

00:45:10.200 --> 00:45:15.360
now people seem to get it via their primary
cares or whatever they have home monitoring

00:45:15.360 --> 00:45:19.760
advice devices and things like that so I want the
health history and this is the one that's a little

00:45:19.760 --> 00:45:31.440
dodgy I need to know the meds because meds can
affect movement balance energy Etc and it also

00:45:31.440 --> 00:45:37.280
affects heart rate response exertion response
people on on different kind of blood PR blood

00:45:37.280 --> 00:45:43.920
pressure medications or anti-depressants and I
say to them in my form I say I want to know this

00:45:43.920 --> 00:45:50.320
simply because it can affect how well you move
and how hard you can push so some people won't

00:45:50.320 --> 00:45:57.160
put it down others oh my God we got to list this
long plus 25 supplements I've had to clean that up

00:45:57.160 --> 00:46:03.480
as well the bag of supplements so anyway so we
get into you know their medical medication history

00:46:03.480 --> 00:46:09.200
then have they had a dexa a bone scan I have a
section on for women only are they they you know

00:46:09.200 --> 00:46:13.640
what kind of child birth did they have if if they
went through that are they having problems with

00:46:13.640 --> 00:46:19.720
pelvic floor incontinence issues this is important
for impact and I'm doing a lecture on that on a

00:46:19.720 --> 00:46:24.720
whole another setting because women should not
have to wear diapers for 30 years I'm sick of

00:46:24.720 --> 00:46:30.960
it there's ways we can do it and men with Prost
St same thing so get into those women issues and

00:46:30.960 --> 00:46:37.200
then I get into if especially if it's either
underweight person or a very very overweight

00:46:37.200 --> 00:46:44.400
person their history of weight change through
the decades and if they've ever dieted yo-yoed

00:46:44.400 --> 00:46:48.680
how many times have they tried to lose weight
were they successful and nowadays we got to know

00:46:48.680 --> 00:46:54.720
if they're on any of the wois or antiobesity
medications this is huge got to know that and

00:46:54.720 --> 00:47:00.640
then why they came to me why did they choose me
and what do they hope to get out of it so it's

00:47:00.640 --> 00:47:04.600
those are more conversational things but you got
to know their history as they get older there's

00:47:04.600 --> 00:47:10.440
going to have more stuff it's rare you're going
to get a 70-year-old with no muscular skeletal

00:47:10.440 --> 00:47:17.840
issues and no meds rare so the active ones are
kind of beat up muscular skeley they might be

00:47:17.840 --> 00:47:26.840
healthy but the inactive ones have multiple issues
so okay so that's that's just the packet yeah and

00:47:28.320 --> 00:47:37.160
all that then I get it back then I get it back and
I read everything before we meet the first session

00:47:37.160 --> 00:47:42.760
is what I call the assessment so we sit I usually
take them for coffee outside the gym somewhere

00:47:42.760 --> 00:47:47.000
and we sit and talk and I go through everything
because I've already highlighted and put question

00:47:47.000 --> 00:47:53.120
marks and asked for more we go back and forth
we actually set a really nice tone relationship

00:47:53.120 --> 00:48:01.360
as a matter of fact I even assess their gate as we
walk to the coffee shop I remember you saying that

00:48:01.360 --> 00:48:07.560
so yeah and we talk for say 30 to 45 minutes and
then we go back to the gym and then that's where

00:48:07.560 --> 00:48:14.000
I do a series of functional stuff you know and it
doesn't have to be two separate buildings but you

00:48:14.000 --> 00:48:19.280
know I'm picturing you arriving like 15 minutes
early with like some binoculars like in the bushes

00:48:19.280 --> 00:48:25.840
like watching them walk up listen years ago when
I had to do I used to do Cybex pre-employment

00:48:25.840 --> 00:48:30.600
testing and work compensation testing I would
have to watch them out the window and see how

00:48:30.600 --> 00:48:34.800
they got out of their car to come into the trailer
for testing cuz they were trying to mess with the

00:48:34.800 --> 00:48:40.400
system first few steps into the door just yeah
yeah yeah exactly I've see I saw that but no so

00:48:40.400 --> 00:48:45.320
it's really very outside the gym is nice because
it's a little bit informal you know chat chat chat

00:48:45.320 --> 00:48:50.800
get to know it is nice and we talked about having
people who uh early on some of those berries

00:48:50.800 --> 00:48:57.160
to entry um is that it can be intimidating and
starting off that relationship in a space that is

00:48:57.160 --> 00:49:01.760
not your domain but a shared space um probably
helps people feel a lot more comfortable about

00:49:01.760 --> 00:49:06.960
it yeah I always buy them coffee or tea if they
don't like water my treat it's at least I can and

00:49:06.960 --> 00:49:11.880
you yeah exactly and you start the relationship by
giving yep never thought of it that way but yeah

00:49:11.880 --> 00:49:16.760
it works because it puts people at ease you know
I used to do all that Fitness testing people come

00:49:16.760 --> 00:49:21.920
in and we do body composition and we do pulmonary
function and stress testing I did all that stuff

00:49:21.920 --> 00:49:25.600
when they come in they're nervous okay you want
me to take my clothes off and you're going to

00:49:25.600 --> 00:49:32.880
pinch me that's not very you know so having all
that experience behind back in the 80s I did

00:49:32.880 --> 00:49:42.880
a ton of that it's very it's too clinical and
not personable so in terms of training now as

00:49:42.880 --> 00:49:50.280
you go through this you know life of if someone
goes through this process of training with you

00:49:50.280 --> 00:49:57.080
tell me a little bit about how you go through
progress tracking you know like how are you

00:49:57.080 --> 00:50:03.280
measuring things objectively subjectively what's
important to you is it depend on the person what

00:50:03.280 --> 00:50:09.640
does that look like yep well at the rest of the
assessment I'll figure out how well they move okay

00:50:09.640 --> 00:50:16.080
like I I'll do the FMS or the Fullerton Advance
balance test and you know can I get up and down

00:50:16.080 --> 00:50:23.880
off the floor let me see a squat I do I choose the
assessment that's most appropriate to the person

00:50:23.880 --> 00:50:29.680
in other words if someone comes in in really rough
shape I'm not going to have them do the FMS I'll

00:50:29.680 --> 00:50:35.840
do a modified version but I want to see how they
move and I will look at their feet my God feet so

00:50:35.840 --> 00:50:41.760
important bare feet because a lot of movement
well movement starts in the feet so anyway but

00:50:41.760 --> 00:50:46.520
so that's that figure out how they move where
they're going what they want to be able to do

00:50:46.520 --> 00:50:51.400
but then as far as progress goes i' like to know
when is their next physical and when is their next

00:50:51.400 --> 00:51:00.680
blood work so huge then I like to to I mean from
a fitness standpoint it's easy oh I could only

00:51:00.680 --> 00:51:07.840
walk a mile in 20 minutes now I can do it in 17
I mean things like that I can get up and down off

00:51:07.840 --> 00:51:12.920
the floor Now using one hand as a little bit of
assistance whereas before it was looked like I had

00:51:12.920 --> 00:51:19.400
to crawl to the chair and get up you could always
tell by formed technique in a squat in a Lune in

00:51:19.400 --> 00:51:25.400
a pull a push as far as suppleness and stability
planking that's an easy one you maybe start them

00:51:25.400 --> 00:51:29.960
at the wall and then they're now out the floor
doing a full plank I mean but the best of all

00:51:29.960 --> 00:51:36.480
is when you get a text or a photo I just got one
last year from one of the ladies in my class now

00:51:36.480 --> 00:51:41.920
she's a hoot she's carrying an extra 60 pounds
all right food she loves but anyway she moves

00:51:41.920 --> 00:51:48.200
really well she sends me a picture of herself up
on top of a snow cat you know those big waving to

00:51:48.200 --> 00:51:55.720
me I got up here no problem so I mean these are
the things that give people Joy or Pat I was be

00:51:55.720 --> 00:52:03.280
I was able to go in that airport I didn't need a
wheelchair or shoot pad I just won my age group in

00:52:03.280 --> 00:52:10.840
the local run you know there's all kinds of ways
you know or even something as simple I was able to

00:52:10.840 --> 00:52:17.400
pick up my 25b granddaughter and carry her up the
stairs and not be fearing fear afraid of falling I

00:52:17.400 --> 00:52:24.840
mean it's confidence and competence that we build
that's what we do so it's just yeah I I sometimes

00:52:24.840 --> 00:52:31.480
I can't even explain how how exciting it is for
people to benefit cuz it's it's not as tangible

00:52:31.480 --> 00:52:39.640
but we can measure physical things for sure yep
I'm sure in your experience you've had a lot of

00:52:39.640 --> 00:52:44.440
people that have started working with you have
done really well and then after a few weeks or

00:52:44.440 --> 00:52:50.960
maybe after a few months started to kind of revert
back to their habits and maybe see less and how do

00:52:50.960 --> 00:52:56.680
you approach someone that you see is starting to
kind of fall off I mean are you how do you handle

00:52:56.680 --> 00:53:00.480
that are you what kind of conversations are you
having with those people when you start to notice

00:53:00.480 --> 00:53:05.960
that maybe their commitment is beginning to waver
yep I think you got to figure out what's the root

00:53:05.960 --> 00:53:12.720
of it you know like okay what what what's going on
with you today like I can't that's funny you ask

00:53:12.720 --> 00:53:18.560
that question because I just talked to you about
the gal who wasn't eating her carb and she goes I

00:53:18.560 --> 00:53:23.440
don't she starts complaining the one day I don't
I feel like crap you know I don't know what it is

00:53:23.440 --> 00:53:28.360
I'm like kind of depressed I'm losing my energy
I don't want to go outside and this and that so

00:53:28.360 --> 00:53:34.680
you you listen to that number one you listen and
then you okay well let's start digging a little

00:53:34.680 --> 00:53:39.880
bit or that's a simple case eat a little more carb
get outside a little more in the sunlight if you

00:53:39.880 --> 00:53:46.880
can you know but if you got someone who is maybe
kind of closing down they're not as chatty maybe

00:53:46.880 --> 00:53:51.880
or you just you can tell by the way they walk in
the gym sometimes you can tell what's up what's

00:53:51.880 --> 00:53:58.440
going on my husband this my child this whatever
okay now let's let's look at the whole situation

00:53:58.440 --> 00:54:05.440
if this training session is adding more distress
to your life let's take a little pause don't stop

00:54:05.440 --> 00:54:11.600
moving but you may not maybe this appointment
can be changed or shifted or just take a week

00:54:11.600 --> 00:54:17.920
off take it easy chill a little bit and see if
you can sometimes it's a lot of emotional stuff

00:54:17.920 --> 00:54:23.480
going on with relationships with other people
sometimes you will uncover something where they

00:54:23.480 --> 00:54:28.640
need more serious help that's where you need your
ref girl you know for counseling and stuff like

00:54:28.640 --> 00:54:35.440
that sometimes it's medications I have a client
right now she has anxiety she got a lot of fears

00:54:35.440 --> 00:54:40.680
and she's been overcoming a lot of them but they
changed her Med and she's like Pat I don't want

00:54:40.680 --> 00:54:46.240
to get out of the chair and she's like a go go
getter type person she's gets anxious but she's

00:54:46.240 --> 00:54:50.760
got a handle on that and I'm no shrink believe me
I'm probably the worst shrink there' ever be but

00:54:50.760 --> 00:54:55.760
yeah so I'm like okay let's look look up this
med and let's see if there's a substitute that

00:54:55.760 --> 00:55:00.560
that works it a different pathway and so that's
what she's doing I mean people have all kinds of

00:55:00.560 --> 00:55:04.920
things you have to have a network but you got to
dig a little cuz you can help to a point but then

00:55:04.920 --> 00:55:10.080
you also have to know okay this person needs more
than I can handle I've seen it more with women

00:55:10.080 --> 00:55:14.520
I've seen it more with women with eating disorders
and things like that there's a lot of baggage back

00:55:14.520 --> 00:55:20.560
there that needs to be addressed so simple first
we go simple what's the rock approach well it's

00:55:20.560 --> 00:55:26.800
probably in one of those pillars maybe then we
dig if they trust us and they know that what we

00:55:26.800 --> 00:55:34.800
share is just between us they will give you more
information so there's nothing wrong with taking

00:55:34.800 --> 00:55:40.400
a break either there's people think well if if I
don't train twice a week with uh Gabe I'm cooked

00:55:40.400 --> 00:55:46.640
no that's not how life is things happen but if
the bigger you reserve when these things happen

00:55:46.640 --> 00:55:52.600
you don't take a dive and stay there you work your
way back it's life it's life so does that answer

00:55:52.600 --> 00:55:57.960
your question Gabe absolutely well we started the
conversation too today with you talking about just

00:55:57.960 --> 00:56:03.080
the importance of strength right and building
strength as a quality so I'm curious to know

00:56:03.080 --> 00:56:07.840
more about like your ex's and O of training during
a session and really how you target those things

00:56:07.840 --> 00:56:12.440
and I know you you also talked about increasing
intensity without necessarily increasing volume

00:56:12.440 --> 00:56:18.760
so tell me how you you kind of work to help people
build strength especially someone who might even

00:56:18.760 --> 00:56:26.320
be newer to strength training yeah or maybe has
always been afraid to load at higher intensities

00:56:26.320 --> 00:56:32.960
or relative intensities yep um still the basic
movement patterns from a strength standpoint your

00:56:32.960 --> 00:56:40.000
squat your hinge laun luner Step Up step down
your push your pull your carry and of course we

00:56:40.000 --> 00:56:46.680
always focus on trunk stability you know proximal
stability distal Mobility those kinds of things

00:56:46.680 --> 00:56:54.560
but for let's take a newbie with a bunch of
problems muscular skeletal maybe overweight

00:56:54.560 --> 00:57:02.400
um very no confidence no confidence we start
where I think Greg Cook said this success ends

00:57:02.400 --> 00:57:09.440
and failure begins we right in there and maybe a
little bit conservative so we start with what can

00:57:09.440 --> 00:57:20.040
you do right now and it could be maybe a half
partial body weight squat body weight hinge as

00:57:20.040 --> 00:57:26.160
far as pushing and pulling it might be a wall
plank anything where we can guarantee success

00:57:27.080 --> 00:57:31.160
and then you can always say well okay you did
that no problem let's see if we can take it

00:57:31.160 --> 00:57:37.480
up a notch you know okay now we'll go a little
lower can you do that same plank on the bench

00:57:37.480 --> 00:57:42.680
could you do that same squat maybe with two
cushions instead of three so it's it's it's

00:57:42.680 --> 00:57:51.200
that um I you as far as tools I use whatever is
available body weight first and I use bands I use

00:57:51.200 --> 00:57:59.440
kettle bells I use dumbbells I use if if your your
stuff is around I would certainly use that trx's

00:57:59.440 --> 00:58:06.800
ropes I mean I use whatever tool will get that
person to become more confident and competent

00:58:06.800 --> 00:58:15.000
in a certain move that's that's how I do it love
it and and how about incorporating maybe faster

00:58:15.000 --> 00:58:19.840
movements movements of higher limb velocity
speed and power I mean where do you place how

00:58:19.840 --> 00:58:28.080
much importance you place on those qualities as
well a lot because people they want to what we're

00:58:28.080 --> 00:58:38.720
after and this is the same athletic performance
model we want strong efficient movers we just

00:58:38.720 --> 00:58:44.120
don't want strong lifters we want people to be
able to maneuver in their environment of choice

00:58:44.120 --> 00:58:51.160
for as long as possible so where environment
drives movement where do you want to be able to

00:58:51.160 --> 00:58:56.280
move number one uh if it's a certain Sports
skill well you better have the skill like

00:58:56.280 --> 00:59:00.560
if you don't ski Gabe I'm not taking you up to the
double black diamonds on the mountain okay we're

00:59:00.560 --> 00:59:05.400
just not doing that we'll start with the easy
the green circles okay I'll take the bun yeah

00:59:05.400 --> 00:59:16.160
we start there um so speed and bucket six or five
is skills and that's agility balance coordination

00:59:16.160 --> 00:59:26.040
power reaction and speed of your body weight only
no loads okay so you said the key word move fast

00:59:28.320 --> 00:59:34.880
so let's say I'm doing a March in place okay
March okay what we're going to do is one March

00:59:34.880 --> 00:59:40.280
and we're going to do a standing hip switch ready
you just got more speed and you just just demanded

00:59:40.280 --> 00:59:45.360
way more out of your trunk to stabilize same
with you know you lean on the wall with your

00:59:45.360 --> 00:59:50.840
athletes to work on sprinting drills right hip
switch and they can do that and they're tapping

00:59:50.840 --> 00:59:57.880
motor units that that they don't typically tap
so from a body weight total body movement that's

00:59:57.880 --> 01:00:05.200
our physical literacy bucket what you develop as a
kid if you play tag and play and you jump and you

01:00:05.200 --> 01:00:10.640
Skip and you you could throw all those physical
literacy things those are developed early but

01:00:10.640 --> 01:00:20.000
we can still tweak them as an adult agility
for example will start out with a cross step

01:00:20.000 --> 01:00:26.080
cross step very even just get us to okay let's
see if we can Quicken it up a little bit cross

01:00:26.080 --> 01:00:34.640
step cross step so and all planes you know planes
you know that so the keyw that you said is faster

01:00:34.640 --> 01:00:45.040
okay can we lower our squat a 3 second Ecentric
and pop up that's power right so it's you you get

01:00:45.040 --> 01:00:52.240
the basic move first at an even Tempo then we
can change the tempo and the sharpness and if

01:00:52.240 --> 01:00:59.400
it's a cross stick cross stick we could go what
I'll do a lot my my my sessions is okay round one

01:00:59.400 --> 01:01:07.320
it's a cross stick round two it's a cross stick
cross stick so we'll go two or three at a row you

01:01:07.320 --> 01:01:13.720
know that type of thing and uh but you don't push
the speed if they don't have the basic movement I

01:01:13.720 --> 01:01:22.120
say pretty soon you're you're basically it's the
salsa darn right listen you brought up something

01:01:22.120 --> 01:01:30.280
a lot of women dance and dance is the ultimate
brain Body Connection because the music lights

01:01:30.280 --> 01:01:36.960
up certain neurons in the brain and anytime you
cross the midline any movement at all even in

01:01:36.960 --> 01:01:43.000
strength training cable training band training
you connect the two hemispheres of the brain

01:01:43.000 --> 01:01:51.080
huge absolutely huge so women a lot of women don't
like sport they don't they just don't like it but

01:01:51.080 --> 01:01:57.320
they love to dance and if we can get them strong
and stable and moving faster twice a week hitting

01:01:57.320 --> 01:02:05.360
all those buckets there then they can do their
dance I think my mom's gone to jazzer size class

01:02:05.360 --> 01:02:11.800
probably for 30 years good good for her yeah okay
she's a mover she's a mover there you go how your

01:02:11.800 --> 01:02:20.560
mom um don't say on the screen no no never mind
she's as young as she's ever been there you go

01:02:20.560 --> 01:02:26.760
but that jazzer size number one it's group number
two she's got a whole slew of friends abut they

01:02:26.760 --> 01:02:31.760
keep an eye on each other they the instructor may
change but they got their group and when we look

01:02:31.760 --> 01:02:38.080
at it maybe from a strength standpoint we're like
that's insufficient you know what if that gets her

01:02:38.080 --> 01:02:44.160
out and about and she's happy and then she's still
able to do physical labor and chores at home and

01:02:44.160 --> 01:02:50.840
try to stay strong hey we're we're doing great
I think they do have added more resistance over

01:02:50.840 --> 01:02:56.920
the years though right yeah she does a whole mix
I mean yeah she's a well Blended you know mix of

01:02:56.920 --> 01:03:02.040
things that she does but for sure and yeah she's
there's never a place or time that she won't dance

01:03:02.040 --> 01:03:10.080
so there you go she's in the top she's in the
top 1% in that category listen we in strength and

01:03:10.080 --> 01:03:15.840
conditioning and fitness it's oh that's not hard
enough you know no you're missing the point what

01:03:15.840 --> 01:03:22.400
we do is try to train them so they can fill in the
blanks that's what it's about yeah that's great no

01:03:22.400 --> 01:03:29.120
I really like what you said with the great cook
quote which was you know start where success ends

01:03:29.120 --> 01:03:34.960
and failure begins I think that was great yeah
appreciate that yourself if you hired a coach

01:03:34.960 --> 01:03:40.320
and they're giving you stuff that like this is
insuff yeah or they go to the other side and beat

01:03:40.320 --> 01:03:44.600
the crap out of you so you can't move for three
days or your golf game is so screwed up you're so

01:03:44.600 --> 01:03:52.240
sore that no so we have to find that and that's
what we do we're good at that yeah absolutely

01:03:52.240 --> 01:03:56.800
absolutely and so question for you with that like
speaking of maybe mistakes that people can make

01:03:56.800 --> 01:04:00.760
I mean you've had obviously a really really long
history in performance and health and performance

01:04:00.760 --> 01:04:06.160
as you reflect on your entire career like what's
maybe one mistake that stood out to you or just

01:04:06.160 --> 01:04:09.840
one area that you know you thought you could
have done better something you really learned

01:04:09.840 --> 01:04:19.040
from I got more than one one was the realization
of what is truly weak when you're healthy fit

01:04:19.040 --> 01:04:27.040
and you haven't had a lot of injuries you don't
realize what weak really is when someone cannot

01:04:27.040 --> 01:04:37.120
step up on a 4 in stair step because of weakness
or when they get out of a chair it's like one two

01:04:37.120 --> 01:04:47.640
three I mean weak and loss of balance affecting
your Mobility those two man they just take you

01:04:47.640 --> 01:04:55.720
down but I never realized what weak meant until
I really started working with people who were

01:04:55.720 --> 01:05:06.000
frail and fragile and Fracture prone yeah right I
think yeah go ahead well yeah I think in in health

01:05:06.000 --> 01:05:12.560
and fitness right especially as you start in this
field you are majority of people already you know

01:05:12.560 --> 01:05:18.960
got into it because they enjoy exercising they've
came from sport um so weak to them is someone

01:05:18.960 --> 01:05:23.960
who's maybe you know not as strong as the other
people in the room or can't do a push-up exactly

01:05:23.960 --> 01:05:29.080
um versus you start you know you get into genp
and you start working with you know maybe even

01:05:29.080 --> 01:05:34.920
special populations and like you said you really
start to understand what that means because that

01:05:34.920 --> 01:05:39.680
impacts not just performance but impacts well
this this is exactly right when you can't do your

01:05:39.680 --> 01:05:46.600
activities of daily living toileting showering
getting dressed uh moving from your bed to the

01:05:46.600 --> 01:05:56.560
toilet whatever Falls I mean 56% of Pauls are in
the bathroom so I mean we trying to head that off

01:05:56.560 --> 01:06:02.880
we're trying to build that if here's my disability
threshold strength will keep you way up here away

01:06:02.880 --> 01:06:10.840
from it even if you got diseases and stuff going
on so that that is strength is like the deciding

01:06:10.840 --> 01:06:16.400
strength and power because to get out off a toilet
might be a power move you know so the other thing

01:06:16.400 --> 01:06:23.320
is I got I believe I got too tied up in the the
science of exercise prescription and focus too

01:06:23.320 --> 01:06:31.560
much on what people's limitations were instead
of oh yes I can oh yes you can do that because

01:06:31.560 --> 01:06:41.360
clinical exercise Fizz very much focuses on what's
wrong and we focus on what can you do and where do

01:06:41.360 --> 01:06:46.520
you want to go and we're going to get you there
despite the stuff you're dealing with and boy do

01:06:46.520 --> 01:06:53.800
some people have stuff compared to what we deal
with holy yeah yeah so I think that's great I

01:06:53.800 --> 01:06:58.760
think it's well said like absolutely abely instead
of focusing on limitations and it really focusing

01:06:58.760 --> 01:07:05.160
on the possibilities I love that yeah and you're
going to have a bigger impact as a strength and

01:07:05.160 --> 01:07:14.800
conditioning coach trainer on a an older adults
curve than say the performance curve of a college

01:07:14.800 --> 01:07:22.480
athlete and I love performance I love sport
I've never coached a professional athlete but

01:07:22.480 --> 01:07:29.600
D1 D2 I had two kids that played d W scholarship
basketball so I mean I've been around all that

01:07:29.600 --> 01:07:35.720
plus of course as you will find out you will get
dragged into coaching every sport if you're into

01:07:35.720 --> 01:07:41.240
that stuff or your strength and conditioning coach
for like eight teams at your kids school you know

01:07:41.240 --> 01:07:47.720
always happens so I love sport I love performance
I still like to compete in all that stuff so when

01:07:47.720 --> 01:07:52.920
I was I did undergrad University of Michigan
we had a job board at the school of Kinesiology

01:07:52.920 --> 01:08:01.040
and my first training client that I ever worked
with she was a stroke patient and I had to go I

01:08:01.040 --> 01:08:06.320
had to drive I would pick her up from her house
drive her to the Y and we would you know train

01:08:06.320 --> 01:08:12.280
and I didn't know much admittedly like I really
didn't yeah but I knew how to connect with her

01:08:12.280 --> 01:08:18.800
but really her goal was she didn't care about
exercising really at all it was about helping

01:08:18.800 --> 01:08:23.480
her get off the floor like that's all she wanted
to be able to do is get off the floor by herself

01:08:23.480 --> 01:08:29.880
so we worked for a few months and I have to say
to this day you know easily the most rewarding

01:08:29.880 --> 01:08:35.400
experience yep in terms of my coaching career for
sure absolutely and that that's that's what it's

01:08:35.400 --> 01:08:44.520
all about because when people feel that they can
control their movement they feel confident they

01:08:44.520 --> 01:08:50.080
have dignity they have autonomy over their lives
and there's been a ton of research on this I'll

01:08:50.080 --> 01:08:55.520
share this because I think it's very relevant
a lot of some aging institutions organizations

01:08:55.520 --> 01:09:01.600
do a lot of surveys on older adults and what
do they want out of life number one they want

01:09:01.600 --> 01:09:07.840
to thrive in place they do not want to be forced
to move they they love their homes maybe they'll

01:09:07.840 --> 01:09:12.920
remodel a bit but they don't want to be forced to
move forced if you choose it that's another thing

01:09:12.920 --> 01:09:20.240
but forced and they want to feel useful meaningful
relevant they want to have a reason to get up in

01:09:20.240 --> 01:09:26.520
the morning and movement does that it just helps
people with that so people always say oh Pat you

01:09:26.520 --> 01:09:34.320
think movement's the answer to everything I go no
but it sure is a pretty big chunk so anyway Pat I

01:09:34.320 --> 01:09:38.600
know you do a lot of education and I know you're
really passionate about that you do blogging you

01:09:38.600 --> 01:09:44.600
have a website if people listening want to learn
more or read more about the work that you're doing

01:09:44.600 --> 01:09:50.480
where can they go um you can email me direct if
you want that's paav you you have it on there

01:09:50.480 --> 01:09:57.440
right PG k at AOL don't laugh aol.com we make
sure we include that I post probably three to

01:09:57.440 --> 01:10:03.760
four times a week on LinkedIn under my name Pat
vanallen and everything is very much re relevant

01:10:03.760 --> 01:10:11.160
to robust aging I use performance things I use
aging things I try to tie it all in and that's

01:10:11.160 --> 01:10:18.000
probably where I do the most activity I absolutely
stink on Instagram I may get better um I do have

01:10:18.000 --> 01:10:24.440
a website which is getting updated shortly active
and agile. I speak at different places I'm trying

01:10:24.440 --> 01:10:29.560
to think the internet interational because you had
asked other organizations well the international

01:10:29.560 --> 01:10:35.800
Council of active and aging is one that I speak
at and did for 10 years I think of course anything

01:10:35.800 --> 01:10:42.080
that perform better does is excellent I think
what let's see I try not to do I'm going to

01:10:42.080 --> 01:10:48.280
say a lot of like one-on-one Zoom sessions this
is different because it's education but as far

01:10:48.280 --> 01:10:52.240
as Zoom training people always ask me will you
train me online I'm like my God at this point

01:10:52.240 --> 01:10:56.480
in my life I don't want to sit at the computer
anymore they come see me they could see if they

01:10:56.480 --> 01:11:03.120
could see that background they would understand
why but I am I'm still teaching here I invite

01:11:03.120 --> 01:11:10.920
people to come in I travel to do things workshops
live have courses I have a big course with medfit

01:11:10.920 --> 01:11:19.480
network which is um cardiac rehab and essentially
it's really a robust agent course and Rehab stands

01:11:19.480 --> 01:11:27.920
for ReStore energy heartiness aspirations and
benchmarks so it's not your typical rehab um

01:11:27.920 --> 01:11:34.480
that's of course yeah I I just reach out if you
got to me emails the best or you can find me on

01:11:34.480 --> 01:11:40.880
LinkedIn for sure and message me there yeah so
oh it's awesome I follow a lot of people I love

01:11:40.880 --> 01:11:47.120
Dan John I love gray cook I think what perform
better and Mike Bole all these people are great

01:11:47.120 --> 01:11:55.760
they've been in it for a long time I continue to
learn I just took a barbell rehab uh at and I did

01:11:55.760 --> 01:12:00.560
it not because I don't even use barbells haven't
picked up a barbell in a while cuz the other tools

01:12:00.560 --> 01:12:10.200
suffice but I wanted to understand the mentality
behind people who that is their hobby barbells

01:12:10.200 --> 01:12:16.160
olts power lifts those kinds of things I still
do those lifts but with different tools and so I

01:12:16.160 --> 01:12:23.200
was trying to understand when that is the hobby
because that's a different animal right there

01:12:23.200 --> 01:12:28.040
so it was very educational bi mechanics were
great but there was a lot of injured people in

01:12:28.040 --> 01:12:37.800
there so anyway awesome anything else if you
have any more questions I can still you know

01:12:37.800 --> 01:12:44.560
I I'm I'm really appreciative I mean I I'm going
to annoint you the ultimate the ultimate guardian

01:12:44.560 --> 01:12:49.520
of health and well-being that's my that's my
name for you the ultimate guardian of health

01:12:49.520 --> 01:12:55.520
and wellbeing I really appreciate your time um
appreciate that it's awesome you had a really

01:12:55.520 --> 01:13:00.600
important thing to share with the anybody who
listens you said to this day the lady who you

01:13:00.600 --> 01:13:09.640
worked with the stroke lady yeah yeah that that
is the kind of experience where you're doing the

01:13:09.640 --> 01:13:13.840
best you can to give this person confidence and
confidence but you change the TR trajectory of

01:13:13.840 --> 01:13:18.920
their life because when you start falling and
you can't get up that's goodbye you're in the

01:13:18.920 --> 01:13:26.320
nursing home or you're in you know so this is
huge and if we can compress thir 13 years of

01:13:26.320 --> 01:13:32.400
dependent living down into two or one or a month
or maybe you have a massive heart attack on the

01:13:32.400 --> 01:13:42.760
Cross Country Skis today at 95 hey yeah fine I
mean we need to look at this differently yeah I

01:13:42.760 --> 01:13:47.880
mean can you can you believe that was that was
my first experience earning money for personal

01:13:47.880 --> 01:13:53.320
training and it's it's crazy to think about but
it was a really meaningful experience I I think

01:13:53.320 --> 01:14:01.640
about it often still so well she they teach us
as much as we we can train them they they we

01:14:01.640 --> 01:14:08.360
learn about people through these fantastic clients
who are dealing with a lot more obstacles than we

01:14:08.360 --> 01:14:15.680
are yeah absolutely um definitely gives you some
perspective so anyway Pat thank you so much I'm

01:14:15.680 --> 01:14:19.200
I'm so glad we got to do this and I appreciate
you joining us in the Keiser Human Performance

01:14:19.200 --> 01:14:25.160
podcast for sure so um for those showing
the snow Yeah while you do that for those

01:14:25.160 --> 01:14:28.680
know that want to follow pad and everything
she's doing the best place like she mentioned

01:14:28.680 --> 01:14:32.880
would be to connect with her on LinkedIn send
her an email and check out her website active

01:14:32.880 --> 01:14:37.680
and agile. she also has an Instagram active and
agile but she's not making any promises about

01:14:37.680 --> 01:14:43.040
the quality of the content no I wouldn't yeah
I'll comment on things yeah yeah I I will try

01:14:43.040 --> 01:14:48.760
to get better but anyway she's too busy enjoying
the outdoors so well thank you Pat appreciate it