Are Home Workouts Effective?
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About the Show
On this episode, Chuck Gaidica is joined by Dan Muncey, onsite well-being coordinator at Blue Cross Blue Shield of Michigan. Together, they discuss how to get the most out of your home workouts. From the treadmill to weight training and yoga, you can produce lasting results.
âI think people get caught in âI have to go to the gym to work outâ because itâs something that gets them out of the house. Maybe [it] breaks their normal routine? But you can break your normal routine by just scheduling that home workout⌠Not only is it going to be more convenient, itâs going to be time saving.â â Dan Muncey
In this episode of A Healthier Michigan Podcast, we explore:
- The importance of regular exercise
- The impact on heart health and seasonal affective disorder (SAD)
- Anaerobic versus aerobic exercises
- Bodyweight exercises you can do at home
- High-intensity interval training (HIIT)
- Scheduling workouts and being consistent
- Finding the right exercise app or program
Transcript
Chuck Gaidica:
This is A Healthier Michigan Podcast Episode 48. Coming up we discuss how effective are home workouts.
This is A Healthier Michigan Podcast Episode 48. Coming up we discuss how effective are home workouts.
Chuck Gaidica:
Welcome to A Healthier Michigan Podcast. This is a podcast dedicated to getting you in and around ideas in how you can improve your health, your well-being, through small healthy habits that we can all start implementing right now. Iâm your host Chuck Gaidica. Every other week weâre going to sit down with a certified health expert from Blue Cross Blue Shield of Michigan and dive into topics covering nutrition, fitness, and a lot more.
Welcome to A Healthier Michigan Podcast. This is a podcast dedicated to getting you in and around ideas in how you can improve your health, your well-being, through small healthy habits that we can all start implementing right now. Iâm your host Chuck Gaidica. Every other week weâre going to sit down with a certified health expert from Blue Cross Blue Shield of Michigan and dive into topics covering nutrition, fitness, and a lot more.
Chuck Gaidica:
And in this episode we are discussing home workouts. Can they be just as effective as going to a gym? With me is onsite well-being coordinator for Blue Cross Blue Shield of Michigan Dan Muncey. Good to see you again.
And in this episode we are discussing home workouts. Can they be just as effective as going to a gym? With me is onsite well-being coordinator for Blue Cross Blue Shield of Michigan Dan Muncey. Good to see you again.
Dan Muncey:
Chuck, always a pleasure.
Chuck, always a pleasure.
Chuck Gaidica:
Thank you. Youâve got so much stuff. Youâre always out there working out, riding your bike, hanging out with family. Youâve got a lot of experience working in the health industry and being a well-being coordinator for Blue Cross Blue Shield of Michigan puts you out amongst a lot of people. So Iâm sure you get inputs all the time about whatâs the best workout, where should I go? Should I get the cheapy membership and then thereâs the one you sign up and you thought you could get out of it in a year and you canât.
Thank you. Youâve got so much stuff. Youâre always out there working out, riding your bike, hanging out with family. Youâve got a lot of experience working in the health industry and being a well-being coordinator for Blue Cross Blue Shield of Michigan puts you out amongst a lot of people. So Iâm sure you get inputs all the time about whatâs the best workout, where should I go? Should I get the cheapy membership and then thereâs the one you sign up and you thought you could get out of it in a year and you canât.
Chuck Gaidica:
But the whole point of this podcast is to say have you ever met somebody in the military? I mean, have you ever seen guys and women who are doing pushups, and pull ups, and jumping Jacks, and I donât see them using a lot of weights, and I look at that and I think what am I missing? Why donât I just do stuff at home that doesnât require a bunch of money?
But the whole point of this podcast is to say have you ever met somebody in the military? I mean, have you ever seen guys and women who are doing pushups, and pull ups, and jumping Jacks, and I donât see them using a lot of weights, and I look at that and I think what am I missing? Why donât I just do stuff at home that doesnât require a bunch of money?
Dan Muncey:
I agree, Chuck. I think thatâs the biggest thing when youâre talking about benefits of a home workout is youâre looking at body weight exercises. You look at the military theyâre doing jumping Jacks, pushups, theyâre running miles.
I agree, Chuck. I think thatâs the biggest thing when youâre talking about benefits of a home workout is youâre looking at body weight exercises. You look at the military theyâre doing jumping Jacks, pushups, theyâre running miles.
Chuck Gaidica:
Right.
Right.
Dan Muncey:
And the thing is itâs convenient. Itâs something you always have access to. I think people get caught in I have to go to the gym to workout because itâs something that gets them out of the house, maybe breaks their normal routine, but you can break your normal routine by just scheduling that home workout, and not only is it going to be more convenient itâs going to be time saving.
And the thing is itâs convenient. Itâs something you always have access to. I think people get caught in I have to go to the gym to workout because itâs something that gets them out of the house, maybe breaks their normal routine, but you can break your normal routine by just scheduling that home workout, and not only is it going to be more convenient itâs going to be time saving.
Dan Muncey:
Youâre not actually going to the gym. We like to talk about you only have so many hours in a day. You canât get more time. As much as you want to try it you canât have more than 24 hours in a day, and if you know that, and you think to yourself, wow, I can save a half hour going to and from the gym thatâs an hour back into my day, that could be an hour workout, and all of a sudden that hour workout you were doing is now obligated to now itâs something else.
Youâre not actually going to the gym. We like to talk about you only have so many hours in a day. You canât get more time. As much as you want to try it you canât have more than 24 hours in a day, and if you know that, and you think to yourself, wow, I can save a half hour going to and from the gym thatâs an hour back into my day, that could be an hour workout, and all of a sudden that hour workout you were doing is now obligated to now itâs something else.
Dan Muncey:
You can actually spend that time with your family, spend that time catching up on sleep, spend that time prepping your meals for the week. I always like to talk about heart health when we bring up exercise. Still heart health is the number one killer in America. One in four individuals face heart disease of some kind in their lifetime and with that itâs good to know that regular exercise that youâre doing in your leisure is associated with positive health outcomes.
You can actually spend that time with your family, spend that time catching up on sleep, spend that time prepping your meals for the week. I always like to talk about heart health when we bring up exercise. Still heart health is the number one killer in America. One in four individuals face heart disease of some kind in their lifetime and with that itâs good to know that regular exercise that youâre doing in your leisure is associated with positive health outcomes.
Dan Muncey:
I was looking through the American Heart Association, Center for Disease Control and Prevention, the American College of Medicine, all recommend regular physical activity of moderate intensity for prevention and for complimentary treatment of several diseases, and I think thatâs amazing, right? This great resource you have access to that you can do in the safety and comfort of your own home.
I was looking through the American Heart Association, Center for Disease Control and Prevention, the American College of Medicine, all recommend regular physical activity of moderate intensity for prevention and for complimentary treatment of several diseases, and I think thatâs amazing, right? This great resource you have access to that you can do in the safety and comfort of your own home.
Chuck Gaidica:
So letâs unpack that a minute because weâve had another podcast, this idea, and I think with you too weâve talked about anaerobic and aerobic exercise, right? More cardio versus weightlifting. From your perspective is it just a balance? Is it just common sense that we really should be doing both to the extent that neither one of those is stressing up out?
So letâs unpack that a minute because weâve had another podcast, this idea, and I think with you too weâve talked about anaerobic and aerobic exercise, right? More cardio versus weightlifting. From your perspective is it just a balance? Is it just common sense that we really should be doing both to the extent that neither one of those is stressing up out?
Dan Muncey:
Yeah, and I think whatever works for you I think is always the best way to start. I think you want to get a good healthy routine. If you like to lift weight, life weights. Get a routine. Youâre doing it two days a week, three days a week. You like to run, youâre running three days a week, five days a week, but at some point you have to ask yourself could I be more balanced with my workouts? Could I have better input in my own physical well-being?
Yeah, and I think whatever works for you I think is always the best way to start. I think you want to get a good healthy routine. If you like to lift weight, life weights. Get a routine. Youâre doing it two days a week, three days a week. You like to run, youâre running three days a week, five days a week, but at some point you have to ask yourself could I be more balanced with my workouts? Could I have better input in my own physical well-being?
Dan Muncey:
And being more balanced, if youâre lifting weights, youâre strengthening your muscles, youâre working on your cardio, maybe youâre getting better endurance, and youâre being more well balanced and youâre not going to have injury as likely.
And being more balanced, if youâre lifting weights, youâre strengthening your muscles, youâre working on your cardio, maybe youâre getting better endurance, and youâre being more well balanced and youâre not going to have injury as likely.
Chuck Gaidica:
So the idea of being at home, and I know you were talking about saving time, because letâs face it a lot of people are getting used to telecommuting, right? Youâre saving that amount of time of not getting in the car and driving, but while at the club I may have people coming up to me to say hi. At home, if youâre a young family, youâve got kids at home. I lay down on the floor just to lay down and take a couple 20s and do some flys and my dogs are coming. They want to kiss me on the face. Itâs like, oh my gosh, I just want to workout, can I just have a minute?
So the idea of being at home, and I know you were talking about saving time, because letâs face it a lot of people are getting used to telecommuting, right? Youâre saving that amount of time of not getting in the car and driving, but while at the club I may have people coming up to me to say hi. At home, if youâre a young family, youâve got kids at home. I lay down on the floor just to lay down and take a couple 20s and do some flys and my dogs are coming. They want to kiss me on the face. Itâs like, oh my gosh, I just want to workout, can I just have a minute?
Dan Muncey:
So it is kind of a double edged sword to do it at home too sometimes. I agree. I think that thereâs privacy working out at home. I think thatâs something we can all value that we donât have to feel like others are judging us.
So it is kind of a double edged sword to do it at home too sometimes. I agree. I think that thereâs privacy working out at home. I think thatâs something we can all value that we donât have to feel like others are judging us.
Chuck Gaidica:
Yeah.
Yeah.
Dan Muncey:
But you have to worry about distractions and I think thatâs something whether youâre at the gym, or youâre at your home, you have to plan for it, you know?
But you have to worry about distractions and I think thatâs something whether youâre at the gym, or youâre at your home, you have to plan for it, you know?
Chuck Gaidica:
Mm-hmm (affirmative)
Mm-hmm (affirmative)
Dan Muncey:
And if you know your kids are going to get home at a certain time maybe you should workout before they get home. If you know that your kids are bothering you maybe you have to workout after they go to bed at night. I mean, those are just simple changes to your workout routine, or youâre getting up early in the morning, maybe at 6:00 AM to do a podcast. You never know, Chuck. The nice thing is that on top of it helping you with your privacy, keeping you away from distractions, itâs going to be good for your mental health.
And if you know your kids are going to get home at a certain time maybe you should workout before they get home. If you know that your kids are bothering you maybe you have to workout after they go to bed at night. I mean, those are just simple changes to your workout routine, or youâre getting up early in the morning, maybe at 6:00 AM to do a podcast. You never know, Chuck. The nice thing is that on top of it helping you with your privacy, keeping you away from distractions, itâs going to be good for your mental health.
Dan Muncey:
I wanted to strive that. I was trying to figure a way to weave that in today because The Mayo Clinic talks about how exercise is going to pump up your endorphins. Physical activity helps bump up the production of those brainâs feel good endorphins, those neurotransmitters called endorphins, and if youâve been a regular listener to The Healthier Michigan Podcast we talk about that all the time. Itâs a great benefit for your body.
I wanted to strive that. I was trying to figure a way to weave that in today because The Mayo Clinic talks about how exercise is going to pump up your endorphins. Physical activity helps bump up the production of those brainâs feel good endorphins, those neurotransmitters called endorphins, and if youâve been a regular listener to The Healthier Michigan Podcast we talk about that all the time. Itâs a great benefit for your body.
Dan Muncey:
And then, if you have worked out, or youâre thinking about it, working outâs almost a form of meditation because when youâre working out youâre thinking about the next physical movement. Your brain isnât clouded with all the other things that are going on in your life. And then, when weâre talking about the endorphins, weâre talking about this meditative state, you have to remember that itâs going to improve your mood and through that itâs going to improve your self confidence.
And then, if you have worked out, or youâre thinking about it, working outâs almost a form of meditation because when youâre working out youâre thinking about the next physical movement. Your brain isnât clouded with all the other things that are going on in your life. And then, when weâre talking about the endorphins, weâre talking about this meditative state, you have to remember that itâs going to improve your mood and through that itâs going to improve your self confidence.
Dan Muncey:
And so, thereâs a lot of great research around it. Itâs going to help you relax. And if youâre working out regularly itâs going to improve your sleep habits. And I donât know about you Chuck but I always feel better the next day if Iâve had a good nightâs rest.
And so, thereâs a lot of great research around it. Itâs going to help you relax. And if youâre working out regularly itâs going to improve your sleep habits. And I donât know about you Chuck but I always feel better the next day if Iâve had a good nightâs rest.
Chuck Gaidica:
Yeah. And you know this idea of heart health weâve learned through this podcast, and other places, heart health equal sign brain health, and not youâre saying equal sign mental health, because letâs face it if youâre in Michigan catching this podcast right now in February weâve kind of gone into the cloudy season. It kind of starts in November and sadly in Michigan sometimes we donât feel like we get out of it. And I think working out itâs not so much a runnerâs high kind of thing but it does give you that mental health day where youâre able to sort of see the blue sky.
Yeah. And you know this idea of heart health weâve learned through this podcast, and other places, heart health equal sign brain health, and not youâre saying equal sign mental health, because letâs face it if youâre in Michigan catching this podcast right now in February weâve kind of gone into the cloudy season. It kind of starts in November and sadly in Michigan sometimes we donât feel like we get out of it. And I think working out itâs not so much a runnerâs high kind of thing but it does give you that mental health day where youâre able to sort of see the blue sky.
Chuck Gaidica:
And maybe it has a little bit to do with the fact that youâre seeing progress in your own body shape.
And maybe it has a little bit to do with the fact that youâre seeing progress in your own body shape.
Dan Muncey:
And I love that you brought that up because itâs that seasonal affective disorder that weâre worrying about right now because weâre getting less sun.
And I love that you brought that up because itâs that seasonal affective disorder that weâre worrying about right now because weâre getting less sun.
Chuck Gaidica:
Thatâs real for some.
Thatâs real for some.
Dan Muncey:
Absolutely, and thereâs mild depression associated with that, and you know what the best combative of mild depression is? Physical activity.
Absolutely, and thereâs mild depression associated with that, and you know what the best combative of mild depression is? Physical activity.
Chuck Gaidica:
Yeah. So before we move on I want to talk about this because ⌠Letâs talk really straight about the idea. Here we are, weâre in Michigan. Sometimes the snow is flying sideways. Getting out and just going for the walk around the block is tough but if you really concentrate on all the ways you can achieve cardio even if as crazy as it sounds, youâre maybe not a mall walker, but youâre doing it in your house, youâre using your stairs, you can get workouts that way too.
Yeah. So before we move on I want to talk about this because ⌠Letâs talk really straight about the idea. Here we are, weâre in Michigan. Sometimes the snow is flying sideways. Getting out and just going for the walk around the block is tough but if you really concentrate on all the ways you can achieve cardio even if as crazy as it sounds, youâre maybe not a mall walker, but youâre doing it in your house, youâre using your stairs, you can get workouts that way too.
Dan Muncey:
I always like to talk about itâs what works best for you and I think that thereâs always going to be that number one best way to exercise. And weâre talking about the types of exercise, weâre talking about the simplicity of working out at home, and with that thereâs different types of workouts whether ⌠We talked about it in the beginning, body weight training. We talked about this. I always talk about high intensity interval training because itâs my favorite, but then youâre looking at yoga, Pilates, walking.
I always like to talk about itâs what works best for you and I think that thereâs always going to be that number one best way to exercise. And weâre talking about the types of exercise, weâre talking about the simplicity of working out at home, and with that thereâs different types of workouts whether ⌠We talked about it in the beginning, body weight training. We talked about this. I always talk about high intensity interval training because itâs my favorite, but then youâre looking at yoga, Pilates, walking.
Dan Muncey:
I mean, thereâs simple things you can do everyday and thatâs just physical activity. We go back to the American Heart Association. Theyâre talking about minutes worked out not what youâre doing to exercise, so find out what works best for you. Donât be afraid to try new things.
I mean, thereâs simple things you can do everyday and thatâs just physical activity. We go back to the American Heart Association. Theyâre talking about minutes worked out not what youâre doing to exercise, so find out what works best for you. Donât be afraid to try new things.
Chuck Gaidica:
So can we touch on each one of those just a minute? It seems obvious but letâs not make any assumptions, body weight exercises. Literally, Iâm going to drop and do 40 pushups, right? And Iâm using my own body weight. What other ways do you see that are the most impactful ways we can apply body weight exercises if weâre just starting out?
So can we touch on each one of those just a minute? It seems obvious but letâs not make any assumptions, body weight exercises. Literally, Iâm going to drop and do 40 pushups, right? And Iâm using my own body weight. What other ways do you see that are the most impactful ways we can apply body weight exercises if weâre just starting out?
Dan Muncey:
I think the nice thing about body weight exercises is thereâs a modification for every one of them. If you canât do a squat thereâs a modification for it. If you canât do a pushup thereâs a modification for it. And the nice thing about that is itâs going to give you an opportunity to succeed. As a former personal trainer you always want to make sure your clients are set up for success, and you want to set yourself up. Donât tell yourself Iâm going to do 40 pushups if I canât do five.
I think the nice thing about body weight exercises is thereâs a modification for every one of them. If you canât do a squat thereâs a modification for it. If you canât do a pushup thereâs a modification for it. And the nice thing about that is itâs going to give you an opportunity to succeed. As a former personal trainer you always want to make sure your clients are set up for success, and you want to set yourself up. Donât tell yourself Iâm going to do 40 pushups if I canât do five.
Dan Muncey:
Figure out what the modification is. Maybe youâre doing this pushup plank where youâre going from a high plank to a low plank to help build your chest strength, your tricep muscles, and next thing you know after a few months, maybe a year, itâs a timeline. You have to continue to work towards that end goal. So body weight exercises are something that I always like to talk about because itâs something you can do.
Figure out what the modification is. Maybe youâre doing this pushup plank where youâre going from a high plank to a low plank to help build your chest strength, your tricep muscles, and next thing you know after a few months, maybe a year, itâs a timeline. You have to continue to work towards that end goal. So body weight exercises are something that I always like to talk about because itâs something you can do.
Dan Muncey:
And with that then you start building in this circuit training. Maybe youâre doing 30 seconds of pushups, 30 second break, 30 seconds of squats, 30 seconds break. And youâre doing this upper body, lower body. Youâre maybe doing more reps, less reps. You can always build it and play around with it but donât be afraid to explore what opportunities are out there. The worldwide web is a great place to look for information. Thereâs YouTube. Thereâs all these great sources.
And with that then you start building in this circuit training. Maybe youâre doing 30 seconds of pushups, 30 second break, 30 seconds of squats, 30 seconds break. And youâre doing this upper body, lower body. Youâre maybe doing more reps, less reps. You can always build it and play around with it but donât be afraid to explore what opportunities are out there. The worldwide web is a great place to look for information. Thereâs YouTube. Thereâs all these great sources.
Dan Muncey:
But I always like to talk about when youâre finding these new exercises you like you want to be set up for success. I mentioned it before. We talked about removing obstacles that when youâre committed to it if you have a schedule, put it on your schedule, find out what time youâre maybe going to be less distracted whether that means youâre doing it in the morning or at night.
But I always like to talk about when youâre finding these new exercises you like you want to be set up for success. I mentioned it before. We talked about removing obstacles that when youâre committed to it if you have a schedule, put it on your schedule, find out what time youâre maybe going to be less distracted whether that means youâre doing it in the morning or at night.
Dan Muncey:
You have to figure out what works best for you to kind of remove those.
You have to figure out what works best for you to kind of remove those.
Chuck Gaidica:
Youâve talked about this before but I read an article and I reread it every once in a while just to see what itâs talking about, and itâs really fascinating. The premise of the article is that we can learn just about anything and see results in 30 days. I mean, if youâve never played the violin it may not sound great but in about 30 days you can start to get the hang of just about anything.
Youâve talked about this before but I read an article and I reread it every once in a while just to see what itâs talking about, and itâs really fascinating. The premise of the article is that we can learn just about anything and see results in 30 days. I mean, if youâve never played the violin it may not sound great but in about 30 days you can start to get the hang of just about anything.
Chuck Gaidica:
And I think with exercise whatâs so cool about this is if I can only do two or five pushups after about 30 days itâs an image builder, itâs a confidence builder, that I did get to 40, you know?
And I think with exercise whatâs so cool about this is if I can only do two or five pushups after about 30 days itâs an image builder, itâs a confidence builder, that I did get to 40, you know?
Dan Muncey:
And I love that because thatâs like yoga. Thatâs any practice like that. You want to fail. You want to figure out what youâre not good at and you can actually work on it then. But if you donât even try then you donât even know what your opportunities are. And if youâve been at yoga Iâm sure youâve really worked. And Iâve fallen on my face before trying to do a pose. I mean, it is what it is. Youâre there. Youâre putting effort in. And the nice thing is you always feel good after a good workout.
And I love that because thatâs like yoga. Thatâs any practice like that. You want to fail. You want to figure out what youâre not good at and you can actually work on it then. But if you donât even try then you donât even know what your opportunities are. And if youâve been at yoga Iâm sure youâve really worked. And Iâve fallen on my face before trying to do a pose. I mean, it is what it is. Youâre there. Youâre putting effort in. And the nice thing is you always feel good after a good workout.
Chuck Gaidica:
All right, so letâs talk about HIIT. Is it H-I-I-T? Is that what it is?
All right, so letâs talk about HIIT. Is it H-I-I-T? Is that what it is?
Dan Muncey:
Yes. Itâs high intensity interval training. And so, I touched on it briefly of saying youâre doing 30 seconds of work, 30 seconds of rest, and thereâs many different work to rest ratios but the idea is that youâre having a high intensity workout for a duration of a period followed by a duration of rest. And so, itâs nice because if you have like a treadmill or a bike at home what an easy way to do a HIIT workout.
Yes. Itâs high intensity interval training. And so, I touched on it briefly of saying youâre doing 30 seconds of work, 30 seconds of rest, and thereâs many different work to rest ratios but the idea is that youâre having a high intensity workout for a duration of a period followed by a duration of rest. And so, itâs nice because if you have like a treadmill or a bike at home what an easy way to do a HIIT workout.
Dan Muncey:
You could have a sprint on your bike for 30 seconds and then 30 seconds of rest. And youâre going to get more benefits. The research shows that thereâs going to be more benefits associated with a HIIT workout than there would be for long duration steady state cardio. And thereâs nothing wrong with that though, and I donât like comparing physical activity like that because what weâre talking about today is working out at home and itâs simplicity, and itâs convenient, and the idea is youâre just punching the clock.
You could have a sprint on your bike for 30 seconds and then 30 seconds of rest. And youâre going to get more benefits. The research shows that thereâs going to be more benefits associated with a HIIT workout than there would be for long duration steady state cardio. And thereâs nothing wrong with that though, and I donât like comparing physical activity like that because what weâre talking about today is working out at home and itâs simplicity, and itâs convenient, and the idea is youâre just punching the clock.
Dan Muncey:
Youâre working out. Youâre building on that heart rate. And thatâs whatâs going to good for your overall well-being.
Youâre working out. Youâre building on that heart rate. And thatâs whatâs going to good for your overall well-being.
Chuck Gaidica:
But if youâre somebody like me who can tend to get a little bored if youâre doing the same thing you can also combine a couple of these ideas, right? Like you could ride the bike for 30 seconds on a sprint, get off the bike, and rest, and then do your weights. So you can kind of combine circuit training with HIIT.
But if youâre somebody like me who can tend to get a little bored if youâre doing the same thing you can also combine a couple of these ideas, right? Like you could ride the bike for 30 seconds on a sprint, get off the bike, and rest, and then do your weights. So you can kind of combine circuit training with HIIT.
Dan Muncey:
Yes. And I think the nice thing beyond just what these ideas of workouts are going to be, what theyâre going to bring you whether itâs changing it up, building a routine, being able to break your routine, bring in different exercises that maybe you wanted to try, keeping things creative and fun. My dad used to go to the gym every morning at 5:00 AM. He did the same thing every year but that was his routine, thatâs what he liked to do. And whether thatâs your routine and thatâs what you like to do, or youâre willing to branch out and do new things, you want to be successful, and I think Chuck youâre trying to bring in that idea of success through changing it up but what youâre talking about too is being consistent.
Yes. And I think the nice thing beyond just what these ideas of workouts are going to be, what theyâre going to bring you whether itâs changing it up, building a routine, being able to break your routine, bring in different exercises that maybe you wanted to try, keeping things creative and fun. My dad used to go to the gym every morning at 5:00 AM. He did the same thing every year but that was his routine, thatâs what he liked to do. And whether thatâs your routine and thatâs what you like to do, or youâre willing to branch out and do new things, you want to be successful, and I think Chuck youâre trying to bring in that idea of success through changing it up but what youâre talking about too is being consistent.
Chuck Gaidica:
Mm-hmm (affirmative)
Mm-hmm (affirmative)
Dan Muncey:
And I like this idea of that if youâre being consistent youâre showing up every week, youâre trying new things, youâre going to yoga, youâre doing Pilates, youâre doing this in the comfort of your own home, and then through that youâre going to have a routine and youâre going to have accountability because youâve scheduled it. And then, youâre able to set goals. Where do I want to be a year from now? Where do I want to be a month from now?
And I like this idea of that if youâre being consistent youâre showing up every week, youâre trying new things, youâre going to yoga, youâre doing Pilates, youâre doing this in the comfort of your own home, and then through that youâre going to have a routine and youâre going to have accountability because youâve scheduled it. And then, youâre able to set goals. Where do I want to be a year from now? Where do I want to be a month from now?
Dan Muncey:
And I love that you just said itâs 30 days, itâs three weeks, itâs what are you going to do to build a healthy habit.
And I love that you just said itâs 30 days, itâs three weeks, itâs what are you going to do to build a healthy habit.
Chuck Gaidica:
Little baby goals, right?
Little baby goals, right?
Dan Muncey:
Yes.
Yes.
Chuck Gaidica:
We donât have to take an entire year and scan out and think this is all going to happen in 30 days either. Itâs okay. I do want to ask you this because youâre the perfect guy to ask. You mentioned your dad doing the same routine every day. Is it true or false that your body will adapt so that you really do need to change it up to trick your muscles, or is consistency okay? Your dad seems to have found his zone and he was okay, and thatâs great for him.
We donât have to take an entire year and scan out and think this is all going to happen in 30 days either. Itâs okay. I do want to ask you this because youâre the perfect guy to ask. You mentioned your dad doing the same routine every day. Is it true or false that your body will adapt so that you really do need to change it up to trick your muscles, or is consistency okay? Your dad seems to have found his zone and he was okay, and thatâs great for him.
Dan Muncey:
Yeah, there absolutely is more physical benefits of changing the routine.
Yeah, there absolutely is more physical benefits of changing the routine.
Chuck Gaidica:
There is? Okay.
There is? Okay.
Dan Muncey:
They talk about muscle confusion. But again, when they bring up a lot of that weâre talking about long term implications of strength gain, long term implications of having a faster pace, and for the average person itâs okay to find that routine, be doing the same thing over and over again whether thatâs riding the bike, going for a walk, but the idea of changing your workouts is that itâs going to decrease your likelihood for certain types of injury because if youâre doing one type of workout youâre probably just focusing on certain muscle groups, and those other muscle groups are getting weaker.
They talk about muscle confusion. But again, when they bring up a lot of that weâre talking about long term implications of strength gain, long term implications of having a faster pace, and for the average person itâs okay to find that routine, be doing the same thing over and over again whether thatâs riding the bike, going for a walk, but the idea of changing your workouts is that itâs going to decrease your likelihood for certain types of injury because if youâre doing one type of workout youâre probably just focusing on certain muscle groups, and those other muscle groups are getting weaker.
Dan Muncey:
The supporting muscle groups arenât able to support the strength and stability like you would if you had a varied routine.
The supporting muscle groups arenât able to support the strength and stability like you would if you had a varied routine.
Chuck Gaidica:
So youâve mentioned Pilates a couple of times. Iâve only walked past a room with vinyl letters on a door and I look and I see the rack and it looks like something out of a scary movie. What is Pilates? What does it do for us?
So youâve mentioned Pilates a couple of times. Iâve only walked past a room with vinyl letters on a door and I look and I see the rack and it looks like something out of a scary movie. What is Pilates? What does it do for us?
Dan Muncey:
Itâs great mobility. And I think yoga falls right in that. When youâre doing just these steady state balance holds, when youâre working with your own body weight, youâre able to work in the comfort of not pushing yourself beyond your own bodyâs physical limitations and thatâs something when you start bringing in weights into the equation itâs easy to load up that squat rack with too much weight, and then when you get underneath it you can get seriously hurt.
Itâs great mobility. And I think yoga falls right in that. When youâre doing just these steady state balance holds, when youâre working with your own body weight, youâre able to work in the comfort of not pushing yourself beyond your own bodyâs physical limitations and thatâs something when you start bringing in weights into the equation itâs easy to load up that squat rack with too much weight, and then when you get underneath it you can get seriously hurt.
Dan Muncey:
Pilates, yoga, walking, these are very low impact safe exercises. And yeah, like you said, it might be kind of intimidating the first time you walk be a yoga studio and you see people in an inverted pose but that couldâve maybe took years of practice to get there. Same thing at a Pilates station. You might have somebody you see with their head bent over their head. That didnât happen in one day. And so, I think thatâs the nice thing of being able to know your limits but then know that doing exercises like yoga, Pilates, walking, are very safe and youâre going to have positive outcomes.
Pilates, yoga, walking, these are very low impact safe exercises. And yeah, like you said, it might be kind of intimidating the first time you walk be a yoga studio and you see people in an inverted pose but that couldâve maybe took years of practice to get there. Same thing at a Pilates station. You might have somebody you see with their head bent over their head. That didnât happen in one day. And so, I think thatâs the nice thing of being able to know your limits but then know that doing exercises like yoga, Pilates, walking, are very safe and youâre going to have positive outcomes.
Chuck Gaidica:
But is Pilates a machine with weights that are assisting me with these moves? Is that what it is?
But is Pilates a machine with weights that are assisting me with these moves? Is that what it is?
Dan Muncey:
Yeah. And so, with that weâre talking about how this exercise can maybe elongate our muscles, work on our mobility-
Yeah. And so, with that weâre talking about how this exercise can maybe elongate our muscles, work on our mobility-
Chuck Gaidica:
I see.
I see.
Dan Muncey:
-And then, ultimately have this idea of increasing our overall strength.
-And then, ultimately have this idea of increasing our overall strength.
Chuck Gaidica:
Yeah, all right, so youâve seen benefits there. If youâre removing obstacles to make sure that youâre getting a workout that can also include maybe even scheduling it, right? I mean, you make appointments for everything else. Pick up the kids, go to the doctor, get to the dentist, go shopping. Why not put it down on your phone?
Yeah, all right, so youâve seen benefits there. If youâre removing obstacles to make sure that youâre getting a workout that can also include maybe even scheduling it, right? I mean, you make appointments for everything else. Pick up the kids, go to the doctor, get to the dentist, go shopping. Why not put it down on your phone?
Dan Muncey:
Youâve heard me talk about it last time we were talking about mobile apps and talking about scheduling these workouts and I say the same thing. Youâre setting yourself up for success because that schedule is your accountability. If youâve got a nine to five job thatâs on your schedule. I guarantee youâre going to that nine to five job otherwise youâll probably have some issues.
Youâve heard me talk about it last time we were talking about mobile apps and talking about scheduling these workouts and I say the same thing. Youâre setting yourself up for success because that schedule is your accountability. If youâve got a nine to five job thatâs on your schedule. I guarantee youâre going to that nine to five job otherwise youâll probably have some issues.
Chuck Gaidica:
Yeah. Youâve got more time to workout at home.
Yeah. Youâve got more time to workout at home.
Dan Muncey:
Thatâs for sure. And now, youâre thinking about that. If youâre scheduling that workout and youâre consistent with it, youâre building it into your day, youâre finding success. And I really hope that people when we get to the end and we talk about takeaways today itâs just working out has so many positive influences on your overall health. I donât want to jump ahead but itâs such a great feeling to exercise. Getting those endorphins, you feel relieved, youâre sleeping better. It just builds on itself. So finding that time and that structure to have that accountability, being consistent, having a routine is going to help you progress where you want to get to your goals.
Thatâs for sure. And now, youâre thinking about that. If youâre scheduling that workout and youâre consistent with it, youâre building it into your day, youâre finding success. And I really hope that people when we get to the end and we talk about takeaways today itâs just working out has so many positive influences on your overall health. I donât want to jump ahead but itâs such a great feeling to exercise. Getting those endorphins, you feel relieved, youâre sleeping better. It just builds on itself. So finding that time and that structure to have that accountability, being consistent, having a routine is going to help you progress where you want to get to your goals.
Chuck Gaidica:
So weâve talked about this idea, you just mentioned it, being consistent. Accountability is a word that we use a lot in varied walks of life but it can be anything from having an app on your phone to being accountable to yourself, to being accountable to your spouse. I mean, thereâs a lot of ways that this idea that youâre going to start to work out at home can influence not only you but you can be accountable through even adult peer pressure. As a couple, or whatever, you can start to work out, even as a family.
So weâve talked about this idea, you just mentioned it, being consistent. Accountability is a word that we use a lot in varied walks of life but it can be anything from having an app on your phone to being accountable to yourself, to being accountable to your spouse. I mean, thereâs a lot of ways that this idea that youâre going to start to work out at home can influence not only you but you can be accountable through even adult peer pressure. As a couple, or whatever, you can start to work out, even as a family.
Dan Muncey:
Yeah. And I love the idea of accountability because we all are going to have those days where maybe we donât want to workout, we didnât sleep right, but you know thereâs this level of someone whether itâs yourself, a friend, a family member, my buddy Zach. We get up and we hike every Saturday almost, and we used to workout at the gym. We had time for it. And now, our lives got busy. Heâs got a family. I have other commitments. And now, all of a sudden youâre sitting there saying when are we going to spend time together and we go for a hike on a Saturday. We wrote that into our schedule.
Yeah. And I love the idea of accountability because we all are going to have those days where maybe we donât want to workout, we didnât sleep right, but you know thereâs this level of someone whether itâs yourself, a friend, a family member, my buddy Zach. We get up and we hike every Saturday almost, and we used to workout at the gym. We had time for it. And now, our lives got busy. Heâs got a family. I have other commitments. And now, all of a sudden youâre sitting there saying when are we going to spend time together and we go for a hike on a Saturday. We wrote that into our schedule.
Dan Muncey:
We have it so that he has his family calendar, I have mine, and itâs so great to see that when Iâm looking at that calendar and being like, wow, I get to look forward to that this weekend. We built that in. It took tradition, consistency, and weâve built from it. Now is like perfect time for us. We love hitting the trails more so now than even because thereâs less people out there, thereâs less distractions, and for us itâs just great to just catch up and have that comradery.
We have it so that he has his family calendar, I have mine, and itâs so great to see that when Iâm looking at that calendar and being like, wow, I get to look forward to that this weekend. We built that in. It took tradition, consistency, and weâve built from it. Now is like perfect time for us. We love hitting the trails more so now than even because thereâs less people out there, thereâs less distractions, and for us itâs just great to just catch up and have that comradery.
Chuck Gaidica:
But youâve got to be careful and I guess this is one of those things, we just saw it over the holidays with Peloton, right? They put out this spot. Anything could be looked at as body shaming nowadays.
But youâve got to be careful and I guess this is one of those things, we just saw it over the holidays with Peloton, right? They put out this spot. Anything could be looked at as body shaming nowadays.
Dan Muncey:
Mm-hmm (affirmative)
Mm-hmm (affirmative)
Chuck Gaidica:
It seems like, right? You can interpret all kinds of things any which way. Accountability, if youâre going to do this with your partner even if itâs just a friend from a distance if youâre really good buds then I think you just say âHey, if you want to go for hike itâs okay.â But when you say to your wife as the Peloton commercial âHoney, look I got you a bikeâ and immediately social blows up like, oh my gosh, is this husband just thinking his wife needs to lose weight, or whatâs it about.
It seems like, right? You can interpret all kinds of things any which way. Accountability, if youâre going to do this with your partner even if itâs just a friend from a distance if youâre really good buds then I think you just say âHey, if you want to go for hike itâs okay.â But when you say to your wife as the Peloton commercial âHoney, look I got you a bikeâ and immediately social blows up like, oh my gosh, is this husband just thinking his wife needs to lose weight, or whatâs it about.
Chuck Gaidica:
Accountability, letâs deal with that for a minute. How do you navigate that space so youâre being accountable or asking somebody else to be accountable without imposing your own views about âWell, thatâs too many cookies there honey.â What do you think?
Accountability, letâs deal with that for a minute. How do you navigate that space so youâre being accountable or asking somebody else to be accountable without imposing your own views about âWell, thatâs too many cookies there honey.â What do you think?
Dan Muncey:
Chuck, you bring up a great point because you have to talk about those things. You canât impose your will on someone else and you shouldnât let someone else impose their will on you. You should do whatâs best for you. And obviously, Zach and me have years of building a great friendship, and the one thing that weâve been consistent with when we talk about home workouts is weâll just check-in every day. What did you do today? I went for a walk. I swung my kettle bells.
Chuck, you bring up a great point because you have to talk about those things. You canât impose your will on someone else and you shouldnât let someone else impose their will on you. You should do whatâs best for you. And obviously, Zach and me have years of building a great friendship, and the one thing that weâve been consistent with when we talk about home workouts is weâll just check-in every day. What did you do today? I went for a walk. I swung my kettle bells.
Chuck Gaidica:
No kidding. Thatâs a pretty intense connection though.
No kidding. Thatâs a pretty intense connection though.
Dan Muncey:
But we built that relationship, right?
But we built that relationship, right?
Chuck Gaidica:
Yeah.
Yeah.
Dan Muncey:
We talked about what our goals are and thatâs where we maybe go onto a four week workout plan, and we know that weâre working out every other day, and itâs just that awesome accountability where I know that Zack worked out today, and maybe I couldnât workout because I had to get up early for things, but I know in the back of my mind Iâm like Zach checked in today. I need to check-in today.
We talked about what our goals are and thatâs where we maybe go onto a four week workout plan, and we know that weâre working out every other day, and itâs just that awesome accountability where I know that Zack worked out today, and maybe I couldnât workout because I had to get up early for things, but I know in the back of my mind Iâm like Zach checked in today. I need to check-in today.
Chuck Gaidica:
What if you donât check in? Is it okay for Zach to call you a slacker? I mean, your relationship is strong enough where you go, âHey, whatâs going on?.â
What if you donât check in? Is it okay for Zach to call you a slacker? I mean, your relationship is strong enough where you go, âHey, whatâs going on?.â
Dan Muncey:
And again, I think thatâs what weâve built. Weâve built a relationship where we like that sarcasm, that hard time, because itâs got us to where we wanted to. Weâve both had those moments where we wish we got the workout in, and yeah, thereâs shaming in it. Thereâs this I wish you pushed yourself harder. You got that weight, you shouldâve. But how great is it to have that accountability that you know that somebodyâs looking out for your best interest, somebody wants to see you be your best self.
And again, I think thatâs what weâve built. Weâve built a relationship where we like that sarcasm, that hard time, because itâs got us to where we wanted to. Weâve both had those moments where we wish we got the workout in, and yeah, thereâs shaming in it. Thereâs this I wish you pushed yourself harder. You got that weight, you shouldâve. But how great is it to have that accountability that you know that somebodyâs looking out for your best interest, somebody wants to see you be your best self.
Chuck Gaidica:
Iâve got a friend thatâs invited me a couple times. I havenât taken him up on it yet. Heâs got another buddy whoâs built kind of a small gym in his garage, right? And he said we just go work out in this guyâs garage. And it sounds kind of like a manly thing to do, right? I just havenât had the moment to get over there. But having a buddy to workout with even if it is a home workout makes perfect sense to me.
Iâve got a friend thatâs invited me a couple times. I havenât taken him up on it yet. Heâs got another buddy whoâs built kind of a small gym in his garage, right? And he said we just go work out in this guyâs garage. And it sounds kind of like a manly thing to do, right? I just havenât had the moment to get over there. But having a buddy to workout with even if it is a home workout makes perfect sense to me.
Chuck Gaidica:
So thatâs really pretty cool. What about setting goals? Youâre apparently doing that with your own system but how important is that whether itâs a 30 day goal, six months, whatever it is?
So thatâs really pretty cool. What about setting goals? Youâre apparently doing that with your own system but how important is that whether itâs a 30 day goal, six months, whatever it is?
Dan Muncey:
The goals help you work towards something and thatâs going to build everything else weâve talked about, consistency, accountability, scheduling, and so when youâre looking at these at home workouts and goals set yourself up to be successful. It might just be minutes worked out. It might not be how many pushups you did, how fast you did something, how strong you were. It could just simply be like, you know what? I want to exercise twice a week for 30 minutes from home. What a great goal. And guess what? And we talked about it, if youâre doing it for over three weeks youâre going to build a healthy habit and then you can go from there.
The goals help you work towards something and thatâs going to build everything else weâve talked about, consistency, accountability, scheduling, and so when youâre looking at these at home workouts and goals set yourself up to be successful. It might just be minutes worked out. It might not be how many pushups you did, how fast you did something, how strong you were. It could just simply be like, you know what? I want to exercise twice a week for 30 minutes from home. What a great goal. And guess what? And we talked about it, if youâre doing it for over three weeks youâre going to build a healthy habit and then you can go from there.
Dan Muncey:
Maybe itâs not two days, maybe itâs three days, maybe itâs every day but you started with something, you had a goal, and you knew that it was specific. We talked about smart goals and the great thing about it is youâre going to know what youâre shooting for and youâll be more likely to achieve it.
Maybe itâs not two days, maybe itâs three days, maybe itâs every day but you started with something, you had a goal, and you knew that it was specific. We talked about smart goals and the great thing about it is youâre going to know what youâre shooting for and youâll be more likely to achieve it.
Chuck Gaidica:
So letâs talk about this idea of being at home, coming up with a workout, and using stuff that can assist you. Youâve already talked about finding a personal trainer on your phone, right? You can find all kinds of videos. For me, if I were to play the theme from Rocky and just listened I can lift a room, right?
So letâs talk about this idea of being at home, coming up with a workout, and using stuff that can assist you. Youâve already talked about finding a personal trainer on your phone, right? You can find all kinds of videos. For me, if I were to play the theme from Rocky and just listened I can lift a room, right?
Chuck Gaidica:
I mean, everybody finds their things. Some people like to bring it down. I love to hear Danger Zone, from a movie. It just really psyches me. So depending on what youâre looking for in todayâs world you can find it. You can get an app. Thereâs an app for that or whatever you want to look for, right?
I mean, everybody finds their things. Some people like to bring it down. I love to hear Danger Zone, from a movie. It just really psyches me. So depending on what youâre looking for in todayâs world you can find it. You can get an app. Thereâs an app for that or whatever you want to look for, right?
Dan Muncey:
Yeah, I mean, if I put some AC/DC Thunderstruck on Iâll run through a wall, but the great thing is whether itâs an app, we talked about YouTube, I mean, Nike has a great app. Nowadays thereâs Beachbody, they have all these at home workouts. A good friend of mineâs a Beachbody coach. Thereâs an awesome accountability group within that. You have a coach thatâs going to check-in with you, see how youâre working out. They have all their videos online. Weâve talked about P90X, all these things, these at home workouts where itâs simplistic, itâs body weight exercises. These insanity workouts. They have things that itâs going to help you be successful.
Yeah, I mean, if I put some AC/DC Thunderstruck on Iâll run through a wall, but the great thing is whether itâs an app, we talked about YouTube, I mean, Nike has a great app. Nowadays thereâs Beachbody, they have all these at home workouts. A good friend of mineâs a Beachbody coach. Thereâs an awesome accountability group within that. You have a coach thatâs going to check-in with you, see how youâre working out. They have all their videos online. Weâve talked about P90X, all these things, these at home workouts where itâs simplistic, itâs body weight exercises. These insanity workouts. They have things that itâs going to help you be successful.
Dan Muncey:
And then, I talked about the Nike app briefly but that oneâs great. What an awesome circuit trainer app. You can literally tell that app what you have. Hey, you know what? I just add my body weight and you can build a workout with it. And I know, like I said, I talked about YouTube, I mean, thereâs great peer reviewed sources out there. The ACE, the American Council on Exercise has a great free library online. You can always go onto their website and check out any free exercise if youâre looking for tips, am I doing this exercise the right way?
And then, I talked about the Nike app briefly but that oneâs great. What an awesome circuit trainer app. You can literally tell that app what you have. Hey, you know what? I just add my body weight and you can build a workout with it. And I know, like I said, I talked about YouTube, I mean, thereâs great peer reviewed sources out there. The ACE, the American Council on Exercise has a great free library online. You can always go onto their website and check out any free exercise if youâre looking for tips, am I doing this exercise the right way?
Dan Muncey:
And you know itâs a peer reviewed source. Youâre not just watching something on YouTube and saying was this the best exercise? Did I do it the right way? Youâre looking at people that are being held accountable for what theyâre teaching.
And you know itâs a peer reviewed source. Youâre not just watching something on YouTube and saying was this the best exercise? Did I do it the right way? Youâre looking at people that are being held accountable for what theyâre teaching.
Chuck Gaidica:
And I now youâre always scanning the countryside for this stuff. If Iâm just beginning this, if I really am as of this part of February just catching up to my new yearâs resolution, it sounds a little intimidating to think that the first app Iâm going to reach for is Beachbody because my body doesnât look like it belongs on a beach, right? So what would you say would be a good place to start? What kind of app would I look for?
And I now youâre always scanning the countryside for this stuff. If Iâm just beginning this, if I really am as of this part of February just catching up to my new yearâs resolution, it sounds a little intimidating to think that the first app Iâm going to reach for is Beachbody because my body doesnât look like it belongs on a beach, right? So what would you say would be a good place to start? What kind of app would I look for?
Dan Muncey:
The app that I think everybody should be looking at is their own calendar. Thatâs an app, you know?
The app that I think everybody should be looking at is their own calendar. Thatâs an app, you know?
Chuck Gaidica:
Yeah.
Yeah.
Dan Muncey:
Put that on your phone, schedule that time in. But as far as like overall what apps Iâm seeing out there, thereâs this app called Tonal. Itâs an all-in-one fitness and virtual trainer app. I mean, obviously Iâm not selling them more than anyone else but I think itâs going to set you up for success. We talked about Peloton. My director, she has a Peloton. What an awesome thing that sheâs able to get up, tune into a cycling instruction class in the morning. She has that accountability.
Put that on your phone, schedule that time in. But as far as like overall what apps Iâm seeing out there, thereâs this app called Tonal. Itâs an all-in-one fitness and virtual trainer app. I mean, obviously Iâm not selling them more than anyone else but I think itâs going to set you up for success. We talked about Peloton. My director, she has a Peloton. What an awesome thing that sheâs able to get up, tune into a cycling instruction class in the morning. She has that accountability.
Dan Muncey:
She has somebody thatâs going to motivate her, play that AC/DC thatâs going to get her to run through the wall, and she has that in the comfort of her own home. I think itâs tough for me to talk about apps that I donât use, but like I said, I know that people are successful with Beachbody. I think the idea is thatâs something that youâre thinking long term goals, and understanding that within that program thereâs a lot of different options.
She has somebody thatâs going to motivate her, play that AC/DC thatâs going to get her to run through the wall, and she has that in the comfort of her own home. I think itâs tough for me to talk about apps that I donât use, but like I said, I know that people are successful with Beachbody. I think the idea is thatâs something that youâre thinking long term goals, and understanding that within that program thereâs a lot of different options.
Dan Muncey:
You start really small. They have even just like 10 minute trainers. What a great thing. Who doesnât have 10 minutes to exercise?
You start really small. They have even just like 10 minute trainers. What a great thing. Who doesnât have 10 minutes to exercise?
Chuck Gaidica:
Yeah. And the idea that youâre going to use something like that is interesting to me because there is also the low cost plan. If youâve already got a bike you could even have an old Airdyne in the basement that you didnât use, or that piece of gear you just got for the holidays that says itâs easy to slide it under your bed and put it away, and youâve left it there. You can use that stuff and either plug in and listen to music or watch a video yourself. You can create your own Peloton moment if you will, right? You donât have to spend the money if you donât want to.
Yeah. And the idea that youâre going to use something like that is interesting to me because there is also the low cost plan. If youâve already got a bike you could even have an old Airdyne in the basement that you didnât use, or that piece of gear you just got for the holidays that says itâs easy to slide it under your bed and put it away, and youâve left it there. You can use that stuff and either plug in and listen to music or watch a video yourself. You can create your own Peloton moment if you will, right? You donât have to spend the money if you donât want to.
Dan Muncey:
My favorite exercise is get on the ⌠I have an Airdyne bike, itâs in my garage. I plug my TV in the garage and Iâll watch sports, and Iâll casually ride the bike when the sports are on, but when that commercial hits I push it. I ride that bike really hard. And itâs like Iâm able to watch the sport game I wanted to watch and I still get a great workout. And again, is it a perfect exercise? No. Could I be doing other things? But Iâve built it into my schedule where Iâm going to be successful.
My favorite exercise is get on the ⌠I have an Airdyne bike, itâs in my garage. I plug my TV in the garage and Iâll watch sports, and Iâll casually ride the bike when the sports are on, but when that commercial hits I push it. I ride that bike really hard. And itâs like Iâm able to watch the sport game I wanted to watch and I still get a great workout. And again, is it a perfect exercise? No. Could I be doing other things? But Iâve built it into my schedule where Iâm going to be successful.
Dan Muncey:
Iâm still able to enjoy it and Iâm able to build on that. And like you said itâs something that I had just sitting in the garage. I took it from my parents garage. I still have it. What a great thing that I have that but if you donât have that level of equipment you can do that with pushups, body weight exercises. Maybe when the commercials hit youâre doing jumping Jacks, youâre doing pushups, youâre doing sit ups.
Iâm still able to enjoy it and Iâm able to build on that. And like you said itâs something that I had just sitting in the garage. I took it from my parents garage. I still have it. What a great thing that I have that but if you donât have that level of equipment you can do that with pushups, body weight exercises. Maybe when the commercials hit youâre doing jumping Jacks, youâre doing pushups, youâre doing sit ups.
Dan Muncey:
Simple things that youâre just building into your daily routine because I donât know about you Chuck, Iâve seen probably one too many commercials in my life, and I probably donât care to see any more than I have.
Simple things that youâre just building into your daily routine because I donât know about you Chuck, Iâve seen probably one too many commercials in my life, and I probably donât care to see any more than I have.
Chuck Gaidica:
Because youâre on an Airdyne, and let me just say that I am an Airdyne fan. Iâve had two in my lifetime and I have a bike now thatâs like it. And I sold it after thousands, literally thousands of miles on the first one, and theyâre a little noisy, I get rid of it. We move and Iâm missing it. So I went on Craigslist and I found an oldie but goody.
Because youâre on an Airdyne, and let me just say that I am an Airdyne fan. Iâve had two in my lifetime and I have a bike now thatâs like it. And I sold it after thousands, literally thousands of miles on the first one, and theyâre a little noisy, I get rid of it. We move and Iâm missing it. So I went on Craigslist and I found an oldie but goody.
Chuck Gaidica:
It was like 75 bucks. So if you find the thing you like in todayâs world you can get it. I mean, you can find it. But admittedly itâs a little noisy. Itâs just one of those things when during commercials itâs a perfect idea.
It was like 75 bucks. So if you find the thing you like in todayâs world you can get it. I mean, you can find it. But admittedly itâs a little noisy. Itâs just one of those things when during commercials itâs a perfect idea.
Dan Muncey:
Yes, and again, I donât mind when that air ramps up and I can barely hear myself think, but I didnât care to listen to those commercials anyways, so thatâs a great point, Chuck.
Yes, and again, I donât mind when that air ramps up and I can barely hear myself think, but I didnât care to listen to those commercials anyways, so thatâs a great point, Chuck.
Chuck Gaidica:
Yeah. So if weâre looking to have equipment thatâs available to us, whether youâre going to go the cheapy route and go buy something used, letâs just scan the house for a minute and figure out if we have any equipment that we want to augment body weight exercises, maybe itâs time to take an inventory.
Yeah. So if weâre looking to have equipment thatâs available to us, whether youâre going to go the cheapy route and go buy something used, letâs just scan the house for a minute and figure out if we have any equipment that we want to augment body weight exercises, maybe itâs time to take an inventory.
Dan Muncey:
I love the idea of band workouts. You can buy bands very cheap and you can do so many modified exercises whether youâre just doing curls and tricep extensions. You can hold it while youâre doing a squat. Youâre doing leg kick backs. Youâre doing these things that are so simple, basic exercises, but youâre adding this level of resistance with a band thatâs a relatively cheap product.
I love the idea of band workouts. You can buy bands very cheap and you can do so many modified exercises whether youâre just doing curls and tricep extensions. You can hold it while youâre doing a squat. Youâre doing leg kick backs. Youâre doing these things that are so simple, basic exercises, but youâre adding this level of resistance with a band thatâs a relatively cheap product.
Dan Muncey:
And especially if youâve ever gone through any kind of physical activity theyâre giving you bands to go through that physical activity because itâs building resistance training. Iâve probably gone through physical therapy one too many times in my life now but the great thing is I have all those bands, I still use them, and Iâve bought more bands because of it.
And especially if youâve ever gone through any kind of physical activity theyâre giving you bands to go through that physical activity because itâs building resistance training. Iâve probably gone through physical therapy one too many times in my life now but the great thing is I have all those bands, I still use them, and Iâve bought more bands because of it.
Chuck Gaidica:
And they travel.
And they travel.
Dan Muncey:
Mm-hmm (affirmative). Travel really well.
Mm-hmm (affirmative). Travel really well.
Chuck Gaidica:
Theyâre really, really easy to take with you. So weâve talked about some of the brand names, and not to knock them, or to say anything else because some of these things the cost of doing business, the entry point, is a little higher than what some people can afford. But if thatâs your thing, just like accountability can become your thing, maybe you go for it and you find great success.
Theyâre really, really easy to take with you. So weâve talked about some of the brand names, and not to knock them, or to say anything else because some of these things the cost of doing business, the entry point, is a little higher than what some people can afford. But if thatâs your thing, just like accountability can become your thing, maybe you go for it and you find great success.
Dan Muncey:
And like you said Chuck it could be something like looking at Craigslist and finding an old Airdyne bike, treadmill, elliptical. My mom loves to ride her elliptical every morning and she says her prayers. I mean, what an easy thing to build it into her day and be successful.
And like you said Chuck it could be something like looking at Craigslist and finding an old Airdyne bike, treadmill, elliptical. My mom loves to ride her elliptical every morning and she says her prayers. I mean, what an easy thing to build it into her day and be successful.
Chuck Gaidica:
Yeah. So multitasking, watching sports while riding an Airdyne. Itâs hard to eat nachos. Itâs hard to eat chips and stuff when youâre on your Airdyne.
Yeah. So multitasking, watching sports while riding an Airdyne. Itâs hard to eat nachos. Itâs hard to eat chips and stuff when youâre on your Airdyne.
Dan Muncey:
Thatâs true.
Thatâs true.
Chuck Gaidica:
You need to have your hands ready at least for part of it. Hey Dan, itâs good to see you.
You need to have your hands ready at least for part of it. Hey Dan, itâs good to see you.
Dan Muncey:
Thanks again, Chuck, and you know I think the best thing that we can take away from today is that it doesnât matter what you do just do something and find time for it while youâre at home.
Thanks again, Chuck, and you know I think the best thing that we can take away from today is that it doesnât matter what you do just do something and find time for it while youâre at home.
Chuck Gaidica:
You canât start if you donât begin, right?
You canât start if you donât begin, right?
Dan Muncey:
Absolutely.
Absolutely.
Chuck Gaidica:
So letâs start something. Take the opportunity to plan a workout regiment, do it today in your home. Iâm encouraged. Iâm not quite sure Iâll get to the beach body by the beginning of spring but Iâll work at it. Find yourself some kind of home workout, is the point of this entire podcast, that you think you could enjoy, and then ease into it. Just experiment, and donât be afraid to fail. Thatâs one of the great encouragements Iâm getting from Dan in this podcast today.
So letâs start something. Take the opportunity to plan a workout regiment, do it today in your home. Iâm encouraged. Iâm not quite sure Iâll get to the beach body by the beginning of spring but Iâll work at it. Find yourself some kind of home workout, is the point of this entire podcast, that you think you could enjoy, and then ease into it. Just experiment, and donât be afraid to fail. Thatâs one of the great encouragements Iâm getting from Dan in this podcast today.
Chuck Gaidica:
We really thank you for being with us and listening to A Healthier Michigan Podcast. Itâs brought to you by Blue Cross Blue Shield of Michigan. If you like the show, you want to learn more, weâve got great episodes for you about everything. It runs the gamut, really. It could be about mental health and mindfulness. It can be about fitness, nutrition. Check us out online at ahealthiermichigan.org/podcast. You can leave reviews or ratings on Apple Podcast or Stitcher, and you can always get new episodes on your smart phone or tablet.
We really thank you for being with us and listening to A Healthier Michigan Podcast. Itâs brought to you by Blue Cross Blue Shield of Michigan. If you like the show, you want to learn more, weâve got great episodes for you about everything. It runs the gamut, really. It could be about mental health and mindfulness. It can be about fitness, nutrition. Check us out online at ahealthiermichigan.org/podcast. You can leave reviews or ratings on Apple Podcast or Stitcher, and you can always get new episodes on your smart phone or tablet.
Chuck Gaidica:
And be sure to subscribe to us on Apple Podcast, Spotify, or your favorite podcast app. With Dan Muncey Iâm Chuck Gaidica, have a great day. Be encouraged. You can do something at home and start today.
And be sure to subscribe to us on Apple Podcast, Spotify, or your favorite podcast app. With Dan Muncey Iâm Chuck Gaidica, have a great day. Be encouraged. You can do something at home and start today.