Exercise and general Health - What does movement do for your health?

Oh wait, hold on. Hey everyone, sorry, hello, all of that good stuff. Mike White is number 1, at least that's what it says over on the YouTube side of things. So Mike White is number 1 for tonight. Hi everyone, my name is Brooke Cheney and it is Suicide Prevention Saturday. Why? Because 2 out of every 3 gun deaths you hear about, the CDC talks about as being an act of whatever, it's a problem in the world are suicides. And if we're really looking to save lives, we need to talk about suicide. We need to talk about mental health. And oh, I don't know, let's talk about actual violence prevention. So where are we? Today is May 2023. The date is the 20th, if you're really wanting to know. So what's happening today? Oh, hey Tara. Sorry. Squirrel, I'm gonna hide you all. So I, I go and I get through all of this, um, but I don't have my DJ with me. So let me throw my little banner up and, um, I'll do a roll call in a few minutes. So what are we talking about tonight? Health and well-being, because gee whiz, that makes a huge difference in our mental health. So I am on day 6 of failing magnificently at doing 75 Hard. For those of you who don't know what 75 Hard is, I'm going to go over it real quick and then we're going to talk about why it does the things that it does and why I do it. And I'm going to be taking drinks a lot because a gallon of water is a lot. No, um, what is this? Allergies. It is allergy season. So, uh, where is it? Here's my screen. Hold, please. Oh, 75 Hard. What is it? It is a program that you follow for 75 days. What do you do? First, you follow a structured diet. It can be any diet. Notice here it actually says your diet can be whatever you want it to be. You want to set yourself up to win. No matter what you do, You want to set yourself up to win. So as I go through this list, we're going to talk about how to do that because everyone is somewhere different. Let's talk about diet for a moment. You can add something or you can take something away, right? Usually what people think when they say the word diet is, oh, I'm going to cut everything and I'm not going to eat anything that I like ever. Well, since I've been a teenager, I have been studying and training and doing all sorts of stuff with athletics. And I will tell you, every single one of my coaches out there is always about set yourself up to win. So how do we set ourselves up to win? It's not usually by cutting stuff out, it's usually by adding things. So let's say I am on the road all day. I used to do lots of road trips. Drove 3,000 miles, 3 days from here to Wyoming. It was a long day. It felt like one long day. It was 3 days, but it felt like one long day. So what are my choices when I'm on the road? Hmm, not very good, right? Uh, drive-through, fast food, that sort of thing. But if you ever notice when you stop for gas and you go into a grocery store, into a convenience store, they usually have fruit there, like actual bananas and apples or something along those lines. So instead of always doing drive-through when I stop to get gas, I can choose to have something that's got fiber in it, like an apple. Whatever, wherever you are with your eating, you can add something that's a little better for you. You can substitute something that's a little better for you. Uh, you know, we hear all this stuff about gluten intolerance, etc. Um, maybe you go from a regular bread to a gluten bread, see if that has any impact on your health. So set yourself to win. Task number 1: figure out what diet you're going to add to or what you're going to do. For me, I decided my no-cheat diet was going to be watching my calories. And when I was doing bodybuilding— I know it doesn't look like me, but yes, when I did bodybuilding, um, I was, uh, doing calorie— pardon me— calorie cycling. And so that's what I'm doing for this one. So it makes it really easy for me because my structured diet is variable. So what's the next part of this? 2 45-minute workouts a day, and one must be outside on nice weather. That's lovely. On not so nice weather, oh, forget about it. Now, I also have a girlfriend who lives in Arizona, and she's doing this, but she's not doing her outside one because she would literally die because it's too hot to be outside. So do what works for you. Now, when I read this originally, 45 minutes, I am fat and out of weight, out of shape. There is no way I can do 2 45 minutes because again, In my training in the past, I was always at the gym working super hard, and I'm like, I can't do two 45-minute weight workouts in a day, I will die. And then it occurred to me, I'm like, wait, wait, wait, that is me stinking thinking that I can't do two 45-minute workouts. My workouts were simply to move more. Did I do weight training? Yes. Do I do weight training every day? No. Do I do 45 minutes in the gym every day? No, but I move more for 45 minutes. My outdoor workout is simply a walk. So getting outside has absolutely positively been proven to elevate your mood levels. Get out in nature, walk barefoot somewhere, something along those lines. So there's always a way to accomplish any task that's put in front of you. And this is why this program is about mental toughness. It's not just like weight loss and getting in shape, although that tends to be your byproduct if you're watching what you eat and you're moving more. Uh, someone like Utara, for example, who does drive a lot— how in the world is she going to get 45 minutes of workout outside? Well, when she stops for gas, she might take a 5 or 10 minute walk and just make sure she's got 10 minute, 10 10-minute, you know, 4 10-minute stops. One of the walks maybe could be 15 minutes. There's always a way. So yeah, remember how I said I was going to be drinking a lot during this? Guess what number 3 is? A gallon of water every day. You know how many that is? That happens to be 4 of these suckers a day. Now, a gallon of water can be too much for you. It's true. It's not good for everyone. I don't know if you all have heard, had heard, heard about when the Wiis came out, the video game Wii, and there was a contest in California where a woman wanted to win a Wii for her, her son, I believe it was, and the radio contest said who could drink the most water without peeing. And so what happened was the poor woman literally drank herself to death with water. So a gallon is not going to do that to you. However, it will feel as though it might be doing that to you, but it's really not. Um, there are— you can drink too much water, but a gallon is not that amount for most people. Now, I'm not offering any health advice. I am not a doctor. I'm just letting you know, I remember one drinking 20 ounces, which is about 1, 2, this much of that, this bottle. I thought drinking 20 ounces in a day was amazing. I still remember sitting at my desk at work and I drank one of those 20-ounce sports bottles. I'm like, oh, I drank 20 ounces of water. So yes, if you have never drank even 30 ounces, which is what is in here, I can understand a gallon would feel like a lot. But remember what I said at the beginning here? I am failing spectacularly at 75 Hard. I'm going to get to that part as soon as I am done. But for right now, I am going to say hi to everybody and take a quick break. So Mike White from 2A Advocacy, he is here. He is number 1. Tara Smith was the second person to check out. And apparently I have a Facebook message with a deer. I mean, yeah, that, uh, so I will have to check that out. Oh, Miss Fiona is not coming to trading tomorrow even though I'm having an awesome class tomorrow because she's in Orlando. G-Webs is number 4 but only the 2nd thumbs up. All right, you folks, yep, click on the thumbs up, the like button, you know. Um, 2 Live Moo, yeah, the worst allergy season. Yeah, I don't usually have allergies Steven is back. Everyone go check out Steven, listen to his music. He pops on here every so often. Check out his site. Moo, no chilies. If you're traveling, depends on your constitution whether or not you can have chili dogs or not on a 3,000-mile trip. I know different ages give us different results with foods that we eat. Let's just go there because I'm over half a century. I know these things now. When I was in my 20s, teens, no, I didn't know anything about food impact. Uh-uh. Over on the Facebook side, we have Mike Dixon with a thumbs up. I appreciate you. And here in Connecticut, we have our own personal Vanessa Kitty. And what Mike said, where there is a will, there is a way. And the, the water, by the way, is actually the number one thing that people fail at when they try to do the 75 hard. So, so far, like I said, we're talking about mental health. How does this play into mental health? You feed your body good things, you nourish it, it is able to do the things it's supposed to do, like heal when you're sleeping. Oh wait, sleeping also will probably hopefully get better in the next month or so. Um, movement. Movement has been proven to increase your happiness level. We've done this before. All you have to do sit up straighter, put your shoulders back, open up your chest. That's a little movement because you— from here to here, and just that alone, opening up your chest, is really great. Now, that working out for 45 minutes outdoors, like I said, go for a stroll. You do not have to run a marathon in 45 minutes, but you have to get outside. And then the bad weather when you do those, because I've done those, because I've done this program before. And when you're out there in the rain and the snow and the blizzard and you're doing it, you are proud of yourself for committing to do something that totally sucks. So doing things that suck is actually very good for you. Um, the more you suck, um, The more you suck, the more you do something that sucks and get to the other side of it, the happier you are. Oh, wait a second. How did I miss this? Miss Jen here. I will see her tomorrow. I did see your message. Thank you. She is coming for that awesome training that I'm doing tomorrow, but it's all right, Fiona. We're going to do it on a Saturday in the fall sometime. You'll get into that training instead. I have faith. I don't know how I missed that one. So anyway, Um, let's go back. Let's see what else 75 Hard has to do for you, or consider. Read 10 pages. I have read more books in the past 2 years because I think I did 75 Hard the first time in 2021 because I started doing 10 pages a day. Here is the most awesome thing. You read 10 pages a day, chances are you're going to learn more than 10 pages a day. Read more than 10 pages a day. I did, um, I, I read at least 4 or 5 books last year, and that wasn't doing 75 Hard, but it was because the year before I had actually gotten into reading. All right, so the take a progress picture— I— they, they actually want you to take a picture of you to show the difference, like daily. I don't do that. I take a picture every day to show something that I did that day. Like, what is my, um, what have I accomplished that day? So it might be my face, it might be the dog, because the 45-minute walk is with the dog. Uh, so there is always that. And that is it. That is what 75 Hard has to offer you. Now remember how I said— hello, Tactical Food! Uh, I don't have a DJ, so we're just randomly saying hi to people as they come in. In comment. Yes, because somebody was watching and they're like— they were— so I think it might have been Jen. She's like, I'm there, how come it doesn't show? I'm like, you have to say something to, uh, get noticed. Because anyway, all right, so exercise, nutrition, and I'm failing miserably— spectacularly, I mean— at 75 Hard. Why? Because I started on Monday. Well, what was Monday? Monday was the day after Mother's Day. And we had a party on Mother's Day, picnic, all that fun stuff. And I'm like, okay, I'm gonna do low carb for my, uh, my meal plan. Well, you know what happens on Mother's Day every year in our house? I get a Fudgie the Whale. For those of you who do not have a Friendly's where you live, it's an ice cream shop. And once a year I get this ice cream cake that is vanilla, chocolate crunchies, vanilla, and then fudge frosting and whipped cream all around it. Once a year I get this. Monday was not the day for me to start 75 Hard because I still had some Fudgy the Whale in the freezer. But here's the thing, I drank my entire 1 gallon of water. I did my 2 workouts. I did read 10 pages. I did everything except for stay on my diet because I had to have that last piece of Fudgy the Whale because I couldn't say no. So day 1, so close, because I don't think that I, I made it all the way till like 6:30, 7 o'clock without eating Fudgy the Whale. But then I'm like, nope, it's once a year thing, I'm not giving it up. But I got all the rest of the things on my task list done. The next day I'm like, okay, I'm good, I got my cheat out, I'm going grocery shopping, buy tons of stuff that I can stay low carb, and that'll be great. And I did, and I stayed low carb, and I drank, uh, my gallon of water, and I did my 2 workouts, and I read my 10 pages. But oh, see, guess what? I forgot to tell y'all there's more. When you're doing it for the second time, the next time you have to do 10 minutes of guided meditation, and you have to have a list and other things, and I'd forgotten about those things. So I failed again on day number 2. Each day though, why I'm saying I'm failing spectacularly is because I have a list that tells me what I should be doing, and I know from having gone through this before, at the end of the 75 days, I will feel so much happier and so much better. So I just want to give you guys some very specific ways that you could have better nutrition, better move your body more, and just give you an idea of what and how movement gets into your body and how it makes a difference for you. Now everybody has to start where they're at. If you are like me and needing to lose like 75 to 80 pounds, you want to take little tiny bites of this. Hello, my friend. Miss, Miss Carrie Anne is here. She's right next door in Massachusetts because I'm in Connecticut, for those of you who don't know. And doesn't she look lovely in her profile picture? Oh yes, we're— yeah, we're neighbors by state, but we do not get together often enough. She and I are both very busy. She is the director of the DC Project in Massachusetts, and she also has lots of things going on. So— oh, Mary, our director for DC Project here in Connecticut, is also here. So, um, so yeah, So exercise, nutrition, these are the things. Super quick tip. I'm not a doctor, not giving medical advice. Unfortunately, as a firearms instructor, I find myself making sure that my— I have a disclaimer for everything because D3, one of the number one things that you and I as Americans are generally deficient in. So when I started 75 Hard on Monday, uh, Mary actually might start, I don't know. Um, one of the other things I did when I finally went shopping on Tuesday morning, which is what I really needed to do to get started, was to get my supplements. I need magnesium because I'm sleeping like crap and magnesium is supposed to help. D3, because my doc has actually done blood tests on me And over the past 2 decades, I'm almost always low on D. So what else? D3, magnesium. Those are kind of some of the easy things. All right, wait a second. Got me into this very past. Yes. Nice job. Congratulations, Mary. We were just going through that. So if you want to watch the beginning, but you're already doing it, so you don't need me. Um, and yeah, what Tara was saying, vitamin D supplements by your doctor. So here's the other thing about vitamin D, and this is why it's so important to bring up. If you are suffering from, um, depression or anxiety, vitamin D is actually like one of the number one supplements that you can actually take to help bring your moods up. And so it's something really simple. It's not a crazy expensive supplement. But you want to research it a little bit, see if it's right for you. Maybe ask your doctor to do a blood test to find out. And, um, uh, yes, I always have to take compliments. Thank you, Miss Carrie Anne. Um, I feel fabulous. I have to tell you, I love this sweater. Oh, and I got my hair did on Monday. Taking care of yourself, that is also part of mental health. So that's what I got for you guys this evening. Uh, it's been 20 minutes. If you have questions, obviously let me know. Uh, congrats Mary for starting 75 Hard on Sunday. Uh, and my girlfriend who's got a wedding coming up on July 1st, so she's got 60, 59 days or something she said she was going to do it for. I, like I said, I have failed spectacularly every single day, but I'm getting closer to where I need to be. And I hope that the water intake is going well for you, Mary, because I know we talked about that. So hoping those tips helped. And, and Carrie Anne. Yeah. So the 75 Hard we're talking about, one of the workouts must be outdoors. And being outdoors is definitely something that helps us in general raise our ability to deal with stress and anxiety of everyday life. Because even if you don't suffer from depression, we all have challenges in our lives and being outside and getting connected to nature definitely helps a ton. All right, my friends, I appreciate you. Uh, thank you for popping in and saying hi and all of those things. Looking forward to see you tomorrow, Jen. Um, that fundamentals class is going to be spectacular. And my dog is at the door scratching, so I'm gonna go. I will see you all next week, and any questions you have about anything, drop a comment. I will do what I can to answer them and have a great rest of your Saturday. Bye everybody.