Ep.95 Reps And Sets To Feel The Best (Kwadwo - Working Out)
12:59AM Apr 14, 2020
Good day everyone who listened to talk to your hobby and this is episode 95 reps and sets to feel the best. I'm your host Alex and today I have the honor to have Quadro as my guest on the go on the show. How are you doing today? Yes
I am doing awesome I can
I can I start with some Alex I don't mean to ruin your flow. No, no Go ahead. Your vocals on the mic boy are ridiculous. You got some bass that voice and it's addictive. I love it and the show is amazing and it is truly an honor To be on time for your hobby,
man, thank you. And you know what, this is another audible podcaster here, I'm gonna go to the links and everything like that. But also, I got to give a shout out to your deep voice Come on, like your voice is very soothing. It's very warm. It's very welcoming. No, we're just putting each other on the back.
This is the most complimentary show. Thank you very much every five
seconds we're gonna say great voice.
But yes, today we're gonna be talking to quadrille about his hobby, which is working out but before that, who is quad Oh,
yeah, so I you know, I'm a medical doctor in Ottawa, I do intensive care and palliative care. And I host as you mentioned, a podcast called solving healthcare, which we try and make. We try and look at ways to make healthcare more sustainable. And, you know, when we connected it was all about, you know, what are what are my hobbies and for me, it's working Working out, which is a huge, huge stress relief, especially in my world where, you know, in the intensive care unit, it's it's crazy Alex like, you know everyday you don't know what's coming through the door. You know, it's young patients, it's all patients and you're trying your best to make, you know, try and save a life and you know, on the other end of palliative care words, you see a lot of it's all about death and dying and, and you know, that can be stressful at times. So, you know, working out exercise, hockey for me, these are all ways of decompressing and getting rid of that tension. So a huge part of my life and I'm so glad to be able to chat about it today, man,
man, that's awesome. I love how you're a jack of all trades. You're a doctor, you're a podcaster your fitness I wouldn't say fanatic but a fitness lover like you love to shape you love staying healthy, which is great, which I see the connection between all three and today we're going to definitely talk about The fitness aspect of working out. But you did mention you have a podcast and we got to show these people where they can find you. So not just your podcast, but anything else. If you have a project you're working on, would you love to share it? If you have websites? Would you love to share that too? So anything where people can learn more about you and support you? Yeah,
I appreciate that. Alex. So in terms of the podcast is called solving healthcare, which you could find on iTunes, Stitcher, Google Play, Spotify, we're everywhere. We also have a research group called resource optimization network in which we basically look at ways at how to make healthcare more sustainable, so like groups that are looking to, you know, do an economic evaluation of their program. This is like this is what we do try and show you how we could how you could save money. And you know, in terms of the podcast and the group, we have a Facebook group but but at quad cast. Same thing on Twitter, same thing. On Instagram, and then comments are left that quad cast nine email@example.com
that's perfect you know what I'll put all that in the description below so people can go check check you out, give some some slack give him just Stumbling on my words give some support show some love because you know, Quadro is an awesome man just got to give that shout out and also you know we promise you have a nice voice remember everything
I say you
forgot to mention too is we do sell merchandise as well but all our all our profits go to local charities. So this month for example, it goes to Ottawa inner city health. So really appreciate any any interest perfect I'll put that in the
description as well because you know, I got to show everything you're doing so people can come click it, follow. So you know, pause the podcast for half a second go click all those links, open them up and then listen to the podcast and stream at the same time. You're human. You can multitask, right? Yeah, of course you can. But now back to the topic of the day. Which is working out? How did you actually get introduced to it? Did you just find like a weight on the ground, like, you know what, I'm gonna lift this up and just keep lifting it up forever.
You're sweaty. So I started off in high school late in high school, really not knowing what I was doing. I was one of these chest and by guys ignoring legs kind of thing. And at that time, as a, you know, a teen, it was all about, you know, appearance, you know, and it's funny how it thinks things change as you get older. But yeah, so I actually didn't get much guidance in terms of what to do in the gym and, you know, optimal reps, optimal sets recovery, you know, I never got any of that teaching and so it wasn't till I was getting older and getting more sore and, and worrying about injuries till I start to really do some research on the best approaches to achieve my goals. And so, yeah, it was it's one of those things that Early on, there wasn't much guidance, but later on, you know, whether that's a little bit of self taught through, you know, YouTube through reading books, like I have a big fan of Kelly straits book, The supple leopard, which I would recommend to most people that are serious about weight training. And, and then my wife a couple years ago, got me a couple sessions with with a personal trainer and that honestly changed everything. So I, you know, for those that could afford it too, like that's a really great option, not only for motivation, but also to do things safely to learn how to lift properly, and also to help you realistically achieve your goals.
No, I would imagine back in high school, you were just thinking of bulking up. Yeah, no, I was the same. When did Dion's come into play? Because I'm guessing in high school, it was just maybe the idea of just protein protein protein. When did you start realizing it was important to understand what you're eating and how you're reading?
Yeah, this A great, great question Alex. And for me, it really started to come to play during residency, like during my training as a physician, our hours were stupid, and your eating habits were poor, and you really start to feel the difference of, of, you know, your ability to perform at the gym, based on what you ate, like during that time period. And also, that's the age like when you get into late 20s, early 30s, where you can't get away with eating whatever you want anymore. So like that was that that was, that's probably the heaviest I got was in my second or third year of residency. And so, realistically, that's when I start to really think about Okay, what am I putting into my, what am I putting into my stomach here before and after workouts? What am I what's my general nutrition? Overall? Maybe I should stop eating Those big macs at night. And yeah, so that was probably the point where I started to really think about what I was eating in and around in life in general but also around working out you want to hear something really stupid.
Let's hear so.
So when I was younger I was working out and I wanted to gain weight and be bigger because I was a skinny kid. And I know in the movies are like, oh, drink eggs, or you know, just eat a lot of eggs for protein. And I'm like, Okay, that sounds good. So I decided to eat six eggs before working out and six eggs after working out because I'm like, you know what, I'm gonna gain weight. I'm gonna gain muscle mass because protein for two months straight at that this was a horrible mistake.
Oh my goodness. How did that like to stomach that my friend?
Wow, I can't eat eggs anymore. That's it.
I can't. But you know what it is not about my stupidity as a kid today is about you. Learning Using working out as your go to for finding a better way of living. And speaking of which, what is your preferred feel to focus on when you are working out
at this age like I'm 42 years old, and I have three young kids that are very active, I have three sons. And for me, it's extremely important to be involved in their life and to be active in the life and if you ever meet my kids, and for some reason I have a feeling Aleksey will one day, we will understand what what it means to be the need to be like functional and to be to be able to be, you know, just yeah, functional with the family. And so my goals actually went from, you know, as a kid being more about how I look, but now it's more about functional strength. So like, I want to be able to move well and I will also want to be strong. I think we don't put enough emphasis on it. strength. And because like, you know, I, in my field of work, I see the downside of frailty when patients are, have, you know, lacking that muscle mass, and they break their hip or they have that injury, and they don't have that reserve to recover. And so I never want to be that person. To me. Only good things can come from being strong. And so my regime predominantly is always been in the last say, five to 10 years it's been on what, what, what program is going to increase my strength and by increasing strength to you're also, you know, increasing your lean muscle mass to but it's not necessarily about how I look how I look, it's more about how I feel my gaining Am I progressing in my lift, so I personally stick with classic lifts. So I do
benchpress I do military press
well assume people don't know what a lot of that means. So bench press, you know, lying flat on the on the bench and pushing weight military presses you know sitting down or standing up lifting the bar over your head squats. So you front squat or back squat deadlift, which is my favorite lift. I think it translates into so much strength. That's my favorite. seated row. And then core core core core core man course. strong core core. A strong core will make you functional in so many aspects whether you're playing a sport, whether it is trying to improve your lifts. That was the one I would say. A Piff in the I had late in the game was like really emphasize getting that core strong. And I think that ties my tie into questions later. But this is what has prevented injuries later on for me is, you know, I had a lot of lower back problems like I was sort of, I've had lower back players and, and not necessarily related to working out but just general everyday life but I think it was an imbalance or that not having a strong enough core relative the rest of the body there. And once we started emphasizing the need to really strengthen the core, everything, everything has come together. So yeah, that's, that's been my kind of approach to strength training and lifting and lifting weights.
So it sounds like if you had the chance you would do everything at once but I'm sure you have a routine in mind like we're usually start in different days you do different things. So the first question I would have to ask you is how often do you work out?
Yeah, so I aim to go so because of my schedule, like Like this week, for example, I'm on ICU. So I, my hours are a bit stupid. I'll start anywhere from seven to eight in the morning. And I don't I optimal know when I get home. And so those weeks, if I could squeeze in something like two or three, you know, at home, I'll try and pull that off. And then if it's a lighter week or a week where I'm off, I'll go for five days five or six days of working out.
And if you don't mind me asking what is your go to gym? I go to gym.
So a because of light for this two places where I go, so nobody, my wife got a membership there about three years ago and I'm like, I don't need no boogy places
But once we start to go because they have good childcare and everything like that, and man, I love it now. Yep, do your workout, go. Go for a swim, get a little sauna on. You feel like a million bucks, get a little shake or a Java post. So That's, that's like my go to and then we put a gym, small gym in the house for weeks like this where I'm on ICU, so I could squeeze in quick workouts, which, actually, that's another thing. I don't know if, like, forgive me if I'm going all over the place. But that's the other thing that Yeah, the other thing that I want to emphasize too, at some point is you can really, like when people always say, Oh, I don't have time to work out or whatever, you could always find a program or something with short periods of time. Like, I like doing my work weeks. I do like, I like to do a two bottle workout, which is two bottles when you do an exercise for 20 seconds on and then 10 second break for eight cycles. And it's heavy, heavily metabolic, so you're very gassed at the end of it all. And but I'm telling you if you do a proper to bottle workout, that's all you need. That's all you need. So Like what I like to do is like kettlebell swings. So I'll go, I'll do, grab a 50 pound kettlebell, swing it for 20 seconds, take a 10 second break, and then go on for eight cycles and tell me if you do that in our guest and every muscle in your body and sore. You know, I, you're a warrior. So I just wanted to before I forgot, people that are thinking about getting that are resistant again to the gym because they're saying that they don't have enough time. There's always a program that you could do in a condensed period of time so I don't want people to say that's an excuse
speaking about having your body entirely sore. Are you the type of person let's say you had an intense workout and next morning when you are completely sore? Are you like yes, this is a good feeling. Are you like, I can't get out of bed? Oh, no. Oh bed.
Like, like I said, as you get older. You do not enjoy those can't get out of bed moments. So for me, one of the things that I've learned, especially with sleep Training is you do not have to go to exhaustion to achieve gains. You know, like one of my favorite programs which was should have answered your question earlier, but it was like the program that I use is this guy Dan john and Pawel tetes loosen very tough name to say the they have this program called easy strength and it's you do whole body workouts aiming for anywhere from eight to 10 reps for most of the major lifts and you do them anywhere from three to five days three to five days a week. And you don't have to put your push yourself to exhaustion you just basically you know you push yourself to like say 75% Max 80% Max, but because you're doing it every day, you You're no logic system, you recruit you recruit more muscle, your you just your natural tendencies or your muscles. Just kidding. stronger. So for example, you know, I don't know if you've ever shaken a farmer's hand, or you know, or a construction worker, but the strongest human beings you've ever come across, and you don't see them lifting the heaviest thing in the world, it's more because they're have, they're lifting something on a regular basis, because that's the nature of their job. So it's kind of the same idea in the program that it's easy strength program. So I've been doing that for almost two years. And I just works for me, and I actually got to interview the guy, Dan, john on the show, and it hasn't come out yet in terms of because, uh, you know, obviously I feel passionate about strength trading. And yeah, he just reinforced for me, like, you know, the, the value of strength training and the fact that not everybody has to like, do it to exhaustion. And in fact, I'm no harm going off. I'm talking too much.
This is you can do whatever you want.
But, but this is part of my worry with a lot of people when when it comes to strength and conditioning like, like anybody that's trying to get involved, like, what, don't push them to the edge of day one, you should be able to walk out of that gym feeling good. And just the fact that you're there, the fact that you're pushing weight, I feel good about that. And it's not always about like, Oh, you know, I got my maximum amount of reps this time, or I did my max weight this time. Like, you want to be able to be functional, you want to feel good. So just, you know, be realistic with your goals. Be realistic with the way you approach
your plan, and good things will happen. I promise you,
which is a perfect segue to my next question, because we're talking about goals. How often do you set yourself new goals because you said you know, you don't have to do the max weed every time but what is your routine when it comes to like, Alright, this week, I'm gonna do this. By this month or by this year. I want to be able to do this.
Yeah, and I've been asked to tell you, Alex, I'm a little less ambitious than what I used to like, at some point, maybe two, three years ago. You know, I would say like, I want to get to X amount on my deadlift, I want to get to X on my squat and, you know, it just it's one injury and then like, you tell yourself, man, it is is not worth it. Yeah, I'm not a professional athlete. I like honestly, in hindsight, you should never really hurt yourself at the gym, like, especially when you're not a professional. So, right now, if you asked me what my, my, my goals are, I usually set them two or three months at a time and it's a very modest goals, like, sometimes they're just process goals of like, Okay, I'm going to hit the gym this many times this week, you know, And that, to me is a win. Sometimes it's goals such as, you know, instead of max weight, it's a max amount of reps. So I you know, less likely to injure myself. And so I just for me, I want to make sure they're attainable. I want to make sure that they they leave me feeling good, whatever the goals are, and but honestly, part of it at times is just getting there like I, to me the fact that I'm at the gym doing something that's making my body feel good. I'm just proud of that sometimes, you know, so I it's not the sexiest answer, but no, it's a perfect answers. It's just where I'm at in life right now. You know, I'm saying
but I like that I like it's like you're focusing on the engine, not the insert, not the injury aspect, the insurance like, I'm just gonna push myself more trying to achieve the same amount of work and you're not trying to like beat a world record here. You're just pursuing yourself personal goals. Whether you said it's actually at the gym or just achieve going to the gym, which is perfectly fine and is great for your mental health, for your physical health, your spiritual health for your emotion, emotional health, like any kind of Oh, absolutely. And you were telling me about injuries that we have to touch that because sometimes it happens. What are some common injuries that have happened to you?
You know, I've been very, very lucky Alex, I've only had like a strictly related lifting weight. I've only really injured myself once and I was in Calgary for giving a talk. This was like three years ago, and I'm in the university gym, they put you up in a hotel that's attached to the university. And you know, all these kids go in there doing like pushing weight and like, flexing I'm like, old man's going
to show these kids what time it is okay.
I was I was dead lifting weight that I've done before, but usually I ramp up and on the way up, I just felt my back Go. And I was like, Oh, here we go. Yeah, here we go. And it was like eating feel God's put me on my knees like it was one of those things.
I was like, Oh, here we go again. And
yeah, that was that was debilitating like that when I took probably two months to recover from like before I could, you know deadlift properly again and that's when I said enough is enough so that's the point for me where I said to myself it's not about doing max weight it's not about getting all these like super heavy goals is it's about being more functional and and but it was humbling because that's when I got to learn more about how to stay you know, keep my back healthy so that's when I really start to emphasize core exercises like you know, part of my routine in the morning now is I'll do some core exercises, whether I'm working out or not just to make sure that I have an engaged core and that has made a honestly it has been it's ever thing for me. And there's a in this book I was telling you about a supple leopard by Kelly straight. It's Kelly Starrett. Sorry, one of the things he talks about is how in his gym, you should, if you slap someone's abdomen, that they should be semi flex, like the abdomens should be engaged. And that's just as a reminder to everyone to like, that's any lift you're doing, you know, your posture, what have you like, if you engage your court, you are going to be less likely to have your soreness in your back you're going to be stronger. So it was just such a game changer for me. And so, but yeah, you know how sometimes good could come out of bad is in some ways it was that injury was was was good because it really, I think it's now preventing me from getting injured further down the road. It's kind
of like a blessing and a curse at the same time like you. You have to go through that too. like, Alright, this is what I should do next time to prevent doing that. And on that note, I remember when I turned 25 is a couple years ago, I went to a trampoline park with my other 25 year old friends. And we all got injured but me for myself, I did the first jump on the first trampoline, and I'm not joking. First jump on my back. Oh. And then my other friend lands on his neck. The other one lands on like, Oh my goodness, this is not made for us. You see kids who you see kids who do it and they bounce like the land on the neck and they just walk around like nothing's happening like okay, yeah, right tool for this right. But the other time I saw an injury was at a gym, and this is definitely a do not do for people who go to the gym and I'm sure you know what will be my follow up question to you. But we went a friend and we're spotting him and what he did after he was done, he was doing a shoulder press and with weights, and then he let go of the weights like near the ground. And what ended up happening there was already a weight on the ground. And the way he let go, I don't know how it happened but he dropped the weight onto his fingers splitting it open. So at the dribble ospital So, yeah, do not drop weights and know what are some do's and don'ts at the gym
do's and don'ts. I mean, I, I feel like this is constantly evolving because I see these kids at the gym like they are not. There's no humility anymore, man, like people are like, I see kids to lift up their abdomen, the shirt to just see how the ABS work out. I'm like, Yo, man, your public and you know it. People taking their pictures for their Insta, and all this stuff. And like, I don't know, it's, I feel like this is always evolving too. And like, I'm a guy that puts on headphones, and I'm like, I'm not one for like, I gotta look at the gym. Personally as a community as a place to connect them that much anyway, but I still think if you got the headphone signs on that means someone's not looking to interact but you know i i added all day I'm still attracted people still will approach you while you're you know, got your headphones on. But honestly everyone do your thing like do's and don'ts like I think there's some minor etiquette things like you know put your equipment away when you're after you're done wipe the wipe your equipment down when you when you need when you're done, you're set. But honestly, you know, just be you just get there. I mean I want people that encourage people to get to the gym and and and feel comfortable and not feel intimidated because I think it could be a lot quite intimidating for people to like, I know at our gym, there's like women's section for a reason. I think most most of the major gyms have that too. I'd like a I think I'd like to have a woman only section. But honestly, don't worry too much about that get to the gym get yourself healthy get yourself strong and good things will happen. You will you should be a spokesperson for all the jerseys No, it's just because honestly, it's there's so much you've alluded, alluded to it before. Like there's so much good comes out of it like when you are healthy, strong feeling fit. You know, it's a, it's a good release for any stresses I talked about. You feel better emotionally, it's good. you'll improve your mood. And we're know we're in an era where people are down on themselves is you know, increased suicide increase a depression, anxiety. We're attached to our phones all the time. Like, honestly, this is a great way to feel good. And to be healthy. And, and, you know, and it's it, you could, there's always a way to make it fun. You know what I mean? Like it, whether you're with a partner whether you're by yourself and you get to listen to you, Tom for
about your podcast
this way as far as my joy with the gym because that's what I know I get some easy listen like, you know, I get to listen to the either audio books or podcasts or throw it out some beats, you know what I mean? And so it's like, sometimes it's, it's just time to to reflect and to have some time to yourself and I don't know it's, it's a lot of good comes out of going to the gym.
You know, he took the joke right out of my mouth. I was gonna say you know, if you guys go to the gym and listen to music, it also listened to our podcasts, you know, this one here and then quadros podcast solving healthcare, you notice you know, I positive, you know, it gets you pumped up to do it. But actually on the note of listening to stuff, what is your style of music to listen to like for myself? Sometimes I like things with no lyrics because subconsciously I tend to follow like people singing but when there's no lyrics I'm in the zone, but what works for you?
Yeah, it's a good question. I am I'm quite variable like so. If I'm still overcharging straight up music, I will like soggy hip hop, awesome EDM and I like some that will just give me like, my juice going like I love but lately I've been into run the jewel. That's been my go to. I like the EDM stuff. So I'm trying to think of some EDM listened to like to Impalas it's not really a EDM, I guess, but I like Tim and Paula's last album, The new album tubes tight. But to be honest with you, sometimes if I'm having a lighter day, I'll even put on some casual beats man, like just something that they want. I just feel like reflecting a little bit more. But my favorite thing to do is to throw on honestly an either an audiobook or a podcast and Cuz it's just a great time to be able to listen to that stuff that because I'm a guy also like you know you'll see some guys at the gym that will they'll do like as many sets as they can in 45 minutes I take it easy don't like I'm like you know I did my set of five I'll take two three minutes take my time drink mature drink more water and then go back at it again so you know between sets you know you got time to you know really dive into what you're listening to so yeah, I'm I'm pretty variable but if it's if it's like, I'm trying to do a max wait for some reason that I'm like I said before, it's not really my thing at this point in my life. But yeah, let's roll on some doggy hip hop actually. Be my preference,
man. You know what I'm feeling you I was the same. But I have to ask this really stupid question. Are you the type of person because I've done this like, when you're supposed to start. Like I said, you're like I need the perfect song. To start this. I need to find it.
song I can't do it no skip skip. Okay, this is the one this
is totally Oh bad like I have a couple right off the top of my head but yeah, like I will. I will like okay this is going for my Mac said right here I'm feeling that last step the last set was shitty so I'm gonna put on this be right now all right we'll feel that all right you come you come to the lyrics here we go and then yeah I totally do the Skip skip skip skip track
totally it's a weird thing it's just like you know what I need to feel the song But anyways, back to the actual real questions not my stupid imagination questions do you prefer to work out alone or with people because you mentioned a lot of working out just by yourself but let's say when you're doing some sets and you somebody to spot you do you do that or like you know what I do a reasonable way where I don't need somebody to spot me.
Yeah, so this right now I go by myself like because it's kind of hard to coordinate with Other people, you know, and I would see you, you do work out better you do work out harder with a partner, I think, for sure. And to be honest with you, because they just, you know, they don't want you to take a set off, right? Like, they, they push you if you have a good workout partner. And, you know, sometimes I miss that. But some ways, it's like, I kind of like my solitude because, you know, my house is crazy. Like, who I was a little late connecting with you, but we put three kids down. My job is crazy. Like it's constant, like, reaction decisions, like you are always on your brain is like, tick, tick, tick, tick, tick, tick, you know, like even when even you know, whether it's the patient care, whether it's research, whether it's what's next on the show, like there's so many, like your brain is on overdrive. So you know, having that break Having some solitude I welcome that you know and add my gym to one of my favorite moments is I get to try and do some laps in the pool. Even though I am not a solid swimmer, you know they always say brothers can't swim.
I'm one of those brothers.
Uh, you know, I mean like, I can't float it's it's horrible, but still attempt that
so what does that mean if I'm because I'm half black, I can have Sweden and I just like I'm like there's a bow. Yeah.
Exactly it That's exactly it.
But yeah, we should Yeah, I shouldn't push those stereotypes. But it is kind of funny. Yeah, that those kind of take 10 minutes to do laps in this just kind of almost meditative man like you just, it's all about the swim to shut down the brain for a bit below the sauna too. And, you know, you kind of appreciate those moments of solitude. So yeah, I'm still I'm still a push for at this point in life. going to the gym solo. No most gyms nowadays, almost pretty much all of them are indoors. Do you also prefer to work out outdoors like when you know when you go to a park, they have those like, kind of like weird structures that are made to work out. Do you ever try those out? Although, you know, I won't routinely do it but like the one at moonies Bay, for example, when they can when we take the kids there, I'm like, Oh, yeah, sure. I'll show the kids that Daddy's got some Chin up game. I'm like, I'll make sure he knows that he's about to do you ready for this? And But otherwise, I'm pretty, pretty private in that way. Like, you know, I try not to draw attention at the gym. Like you'll see a lot of people like grunt hard and drop the weights and all that stuff. Like not that ain't me. So yeah, I try and I try and in general, not do the outside workouts but just an only when I'm messing around with the kids. But yeah, I prefer just
sticking indoors. And now we haven't really touched this but car Does that come into play? Is that something you'd like to touch or not touch at all?
Yeah. So, you know, I'm glad you brought that up because I haven't we haven't really talked about that. But, so my cardio life, I do a lot of hockey. So I play on, depending on what my wife allows two to three hockey teams at a time. So that translates to about two games a week. And so that's my main source of cardio. I'll do some laps in the pool. That's another source of cardio. And then the Tabata workouts that I was mentioning earlier always have a cardio or metabolic component to them so always have a metabolic component to them. So that's that's the way I try and get my cardio in. And there's a couple other ways I try and add cardio is a book called The oxygen advantage by Peter McEwen and he talks about how, you know, some breath holding techniques can really improve your cardio and I I don't want to mess up some of his details but what I often do is like doing a set of three, or sorry if I do a rep of set of three reps, three to five reps depending on how much weight or we're doing it I actually just hold my breath throughout and that also we'll add a cardio component to it so like literally if I'm doing three deadlifts yeah just hold my breath throughout that and while engaging my core and you know that will add that cardio element so those are the ways and subtle ways I like to add the cardio to my game but you know, if I were to add to that question earlier, of, you know, goals in terms of fitness that is one of them, though, to always either maintain or improve cardio because, you know, that's one thing that there's a few things that are clearly start to decline as the age, the cardio, for sure quickness goals, real quick Strength, though is one of the things that seems to be you can maintain or even improve. But So yeah, those The, the cardio element is also important to me, you should
see like this pictures online and videos online of 77 year olds, just bodies of like a 25 year old. So that just goes to show strength. You know, if you are well maintained, you can make that last for a long time. Absolutely. Now for you, you kind of touched us at the beginning as well. But what was your biggest challenge when it when you first started working out?
The biggest challenge I think was what was the biggest challenge?
Uh huh. What was my biggest challenge?
You can correct me if I'm wrong, but was it like when you said it's about getting proper information and how to do things or with Oh, yeah, that's it. That's it.
Yeah. So the biggest challenge was using right technique like when you're young and you are supple your new mobile like you you're less prone to injuries for sure. But when you also pick up bad habits as you go and you really don't realize how how much strain you could be putting your body through. And so, you know, you learn from your body that just started working out too and you think you know what you're doing and nobody corrects you and you develop. For me, it was like 15 years of bad habits, like my squat had ugly form. My, my benchpress had no leg involvement, like people don't know if you Google or YouTube benchpress that's a whole body. That's a whole body engagement. You got your legs involved, you're in a tighter position to optimize yourself for for the benchpress. So it's, there's a lot of nuance to it. And I had no idea on how much I was, like my doubt poor my technique was and I mean, like I wasn't in that group. grew up with the YouTube era where you could just, you know, pick, you know, all these online tools were available to, but like I definitely see people that are working out like it's worth a couple. You know if you can't afford a trainer to just like look up a couple videos ATHLEAN x, by the way is my favorite resource for proper technique. The guy is a wizard. Jeff Cavallari he's a personal physiotherapist personal trainer, and he just nails down the techniques stuff I've learned a lot through watching him. And then also Dan john, I got to give a shout out to Dan john too. But yeah, technique technique technique that was probably my
biggest mistakes and what are your current challenges today? Because I feel like you got the technique down you know what to do what not to do, but what are your current challenges maybe time or something else?
Yeah, my current challenges honestly, is just as for now I can. I'm happy with my my general strength level. I'm happy with myself. General fitness for me it's just maintain like, like say stay away from injuries like you know for me I've had you know when I did injured my back or I've also had some hockey related injuries like a torn meniscus in the knee and and just from my line of work when I don't get to do my have my outlet of that exercise it is you know it just affects everything else you're more moody or more temperamental II less just content and so just emphasizing the not getting injured is a major goal and just I don't know I really just enjoy the process enjoy being there at the gym, enjoy being having the chance to do go to the gym. Just don't take any of it for granted. Man, I got this might sound like a non sequitur but just in my line of work to while I have an audience it's like you really appreciate how So we're not tender life is but how fragile life is like, you know, I few weeks back, you know we've lost to someone in there, you know that's in the 30s in their 20s you know and all your life change on a dime and so this the ability to have that, that time to, once again time to yourself time to get your body fit. Just you know, don't take it for granted. I got the one sorry Alex I keep rambling but like what one of the ones I have in mind is I interviewed this. This doctor actually who had her heart at stoplights she bought she died temporarily broke her neck and left her paraplegic. And, you know, this is a young 20 something year old woman that her life just changed on a dime. And she would love to be in a spot like us right now that we could go to the gym and do all these things and that's not her life right now and you just gives you appreciation on how lucky most of us are. And I got to give a quick shout out to Lynn Ashdown she was the one that did the interview and told her story and but yeah, it's it's important not to take this stuff for granted.
You know what I completely agree with you. This might sound like a stupid way of thinking but you don't you don't necessarily like appreciate your current state until you let's say, for most people who let's say experience a common cold oh my goodness, I feel bad I like Oh, did I ever like feel good and then once you get good you don't like notice? It sounds weird saying that. But like, I'm like when I'm sick. I pre I'm like, I missed when I was feeling good. I'm like, Oh my goodness. I felt like no pain. No, nothing like, wow, I took it for granted. And once you have it again, you're like, Oh, no, nothing's wrong. Let's go get injured again. But I do I do understand and then if your guests your guests wants to come on my podcast if she has any pastimes, and she could share her story again.
I would love to have her actually has A great cause because her story was a powerful one. I'll definitely I was just texting with her today actually, I will definitely pass that along because, you know, I think just hearing our story number one and number two, your listeners and yourself you're going to leave it having such an appreciation for what you have. And and so that's that's that's a gift in of itself.
So actually one of the biggest questions I asked on this podcast is probably the most anticipated one for every episode, but what are some misconceptions about people who work out?
Oh, man, I the biggest misconception i think is it's all about appearance. Like it's all about how sexy I'm gonna look on my Insta is do I have my six pack or my eight pack on? I won't lie to you. Like there's a lot of people that are in it for appearance and you know, I I'm not judging that because Like you, number one, I used to do it. That used to be my focus. And number two, look good, feel good. I could get behind that. But yeah, it's not all about that. Like I, to me, it's like, how it makes you feel and and the confidence it gives you and the peace, the clarity of mind that is so many upsides to get into the gym. So I think that's one of the biggest misconceptions that you know everyone's in it just to make sure that they look like they could be an Insta model. Because that's that's far from the truth. Like my wife. She's a big she's a big into fitness as well as it's about how she feels like she's a big into yoga. She's does weight training does cardio, she does a nice mix of stuff and it's, it's just about, you know, how it makes it feel and so, you know, I think this is That's the main thing.
I might be shooting my foot here. But if one day instrument Instagram goes down, you know you, no one's gonna see you. So just do it for yourself. At the end of the day. It's just you. And you know, you'll feel good in your own skin. I sound like a preacher saying that, but you know, it's always great to feel good in your own skin and do it for yourself. You don't have to do for anybody else.
And the other thing too, Alex is like this is all temporary shit. You know, luckily, you know, you're not gonna look like Stallone, you're still on I don't know what
this looks like.
Yeah, I don't even know what he looks like now. Is that a sexiness? I don't know. That's That's a weird reference. I
just did the version that came to your mind.
Oh, my goodness. I
don't know why that did. But anyway, you you're gonna look this way. You're not gonna be young forever, like, but the way you feel that you know, that's something being comfortable in your own skin like that. Something that sticks with you. So
I don't know man, my grandmother. She's 88 I actually had her on this podcast but she's at and she back in March last year, she did the 800 kilometer walk and Camino de Santiago. pilgrimage walk. Did you say 800? kilometer walk 800 kilometer walk to raise $200,000 for elder for the elderly and for retirement homes in Ottawa. What the damn she's gonna outlive me for her.
Holy cow. Yeah, good on you, grandma.
Yeah, you talking about cardio? She's She's your go to person for cardio. What's her name? Betty Gittens. Yeah Betty you go Betty toward
toward 1000 is what I'm talking about. Yeah,
she's she's a go getter for sure. But yes, back to you. I keep losing track. We mentioned everybody but you Come on, we gotta. We gotta focus on you, man. You're the you're the spotlight. It's your show. It's all about you. So do you want to present this hobby to the world or using more as an escape from reality?
I want I want people I actually think more people should be doing this shit. I honestly like You know, if you're looking for an either or answer like for me it's escape from reality I wouldn't say it's escape from reality because, you know, I, I try not to quote unquote escape from reality but to me, it's just as we could talk about your peace of mind more people do this just only going to be upside, you're going to feel better, you're going to be your fitter, you're going to be mentally Sal, you're going to be more resilient, you're gonna potentially live longer, like this. Just you might, depending on what you're doing, like to have a better sense of community, like, maybe you're big on Zumba classes, you know, I'm saying like, honestly, I would, I would want to get more people involved in in fitness and weight training because you're only there's only going to be upside, especially if you know, you do a properly and speaking of which we kind of we kind of touched on But not really. But I feel like it's a very important aspect when it comes to weight training and working out. But diet like what, what should you like your diet personally so people can get an idea. So I'll tell you what I've been doing lately and just because it's fresh on my mind, we just actually did a show on intermittent fasting. And this is, this has been a game changer for me. So those that don't know intermittent fasting or time restricted eating, I'll stick with what I do. It's, I eat during a certain window so from from for 16 hours I'll fast so no eating from usually 8pm to noon the next day. And this allows me to essentially not think about how much I'm eating. So during my eating window, I will just eat and I won't necessarily focus on shitty food like I ain't ain't talking like I'm just gonna eat a bunch of pizza. But you know, when I have supper like tonight we had chicken breast broccoli, Nan bread, sausage was in the mix too, I think. And I just ate till I was content because it's for me I my size I think I'm allowed about 25 to 3000 calories somewhere in there and it's hard to squeeze that in into meals are in that in that window so it is easy to maintain your weight. There's some evidence now that you get higher testosterone levels and growth hormones during those fasting time. So if I work out in the morning without any food in me, I've actually found all my best lifts have been during that time period like during a fasted state. And, you know, the science is soft, you know, but regardless, for me, it seems to be pretty consistent. So you know, you're gonna read a lot a lot about people doing these pre workout meals or and post workout meals and all that kind of stuff. I've never been a big component of that I was just to me just he when you feel on it feels right but right now doing my intermittent fasting sequence my favorite time to work out is while I'm fasted and I've had great results and so you know during those fasted states is technically you're using more fat as as fuel because you're you're depleting your glycogen stores and so for me, I've gotten I've made since starting it, I've maintained my same weight I've increased my lean body like lean, lean muscle and my fat percentage has gone down
then that's good. I'm glad to hear you found something that definitely worked out for you and you said you found this out recently which is good and I wish you the best for this routine and it sounds like it's going well. So no to sell for myself. I should I not eat six eight eggs before working out and six exactly working out. Is that not not a thing I got
recently read a study like a real study on the egg consumption and it's actually might be safer than people think. But eight well six
images per child adjusted by B, be tough on you, but you know,
you know I didn't know much about like died that time so I did the eggs and I also bought like hemp seeds and like oh that's healthy. I'll just sprinkle some of that in there as well you know? Yeah, no mistake, man, that was horrible. Oh my goodness older me regrets it younger means like, oh, you're stupid. Oh, the mean, you don't know what's good. And I'm like, you know what? Yeah. Now I know. No, I know. But if so, for another question I had is do you have? Like, let's say one big piece of advice. What would it be for anybody who might be interested?
Anybody in for the one piece of advice, show up. That's all I'd say. Show up, get there. Go go to the gym, commit to getting there and it's all about habits. Man, so like, whatever you need to do to make it easy on yourself, like, there's some like methods where, say, if you're gonna do it in the morning, you have your workout equipment, your workout clothes right beside your bed, so then you wake up, you just have to slip into them, you don't have an excuse, and you go, you know what I mean? Make it easy on yourself. Whatever you want, however, you it's gonna make it easier for you to show up. For example, if you got a gym at your work, do it that that work might not be the sexiest Jeremy could be going to a sexier shiny or gym somewhere else. But the travel from your work to the gym is a lot more difficult than going straight from your from the places that is on site. So just make it easy on yourself. Make your goals attainable, show up and just make it a habit and beautiful things will happen. I promise you.
You're the Quadro so that you can't go back. You have to do it now. Your years dispute Beautiful, beautiful deep voices said it. So you can't say. Yeah, just you know, you're out in the morning. That's gonna be your alarm clock. Yeah, okay, I gotta go work out.
But yeah, that's gonna be your new alarm clock. boy.
Come on, do it. But yes, we talked about this at the beginning as well. And I'm sure people would love to know more about you. Do you have any social media links or websites or maybe a podcast, people can come check out? show some love support and even the merge? You can mention that again?
Yes. Okay, so, solving healthcare is the podcast. You could find us on iTunes on Stitcher on Spotify on Google Play. We are everywhere. You could find our merchandise on Shopify. The links will be on the show notes. We any Instagram or Facebook or YouTube or channels at quad cast. So please follow us there, that'd be much appreciated. And one more thing about the March as I said earlier, proceeds go to local charities. So this month it's Ottawa inner city health. Next month it'll be something else but all good stuff coming through and we really appreciate any support. You know what?
I'm just gonna put that up down below if you're listening and you want to show some support. By all means, check out his podcast, check out the merch store just show some love because he's doing a great thing he's informing me it's probably more helpful than my podcasts he's his is actually about moans about your past time, but I'm gonna say my guests aren't bad. My guests are wonderful. I'm just talking about the hosts on time for your hobby. He's a solid five out of seven. That's it. That's about it.
You kill it. Hey, listen, you are killing it and you give people a break in the day. It's so nice to be able to hear these great stories, Alex, keep doing what you're doing. And it's a privilege
to be on this bad boy. Oh man, the honor is all mine. It I couldn't do it without people like you who are just passionate and want to come share it. And now talking about people like you for helping me out. I have a stupid question, but you know what I'm gonna ask it anyways. Do you have any questions for me about working out?
Yeah, man. I have a million actually. So like what is what are you doing? Like what is your Where do you work out? What's like your What are your goals? Are you going frequently? I do feel like it's a part of your life. You know? I never got to ask you this.
So I haven't gone to the gym in maybe two years. But for so I know it sounds like the the opposite like yo yo Alex, you're just making excuses. I have joined a soccer team when my friends and I really enjoyed that because I used to play soccer or football depending on who you ask. When I was younger, and I just love the movement of that. I just love it at the gym. I you To go to fit for less, and oh yes, it was like like the budget gym, no bashing that it's affordable. But I found like every like month or so I would get extremely sick. I don't know if it's they're wiping down this branch is not properly and it's just I one point I'd prefer to workout workout outside. And that's why sometimes I used to go run around the block run down the street, and I like the cardio aspect, but I have to be honest with you, I'm not gonna be like, Oh yeah, I go to the gym. I, I want to go back, but I just I haven't found the time. I know it sounds like oh, Alex, you. I like you list now because you just said that.
There's no judgement here, but
I do I do eventually want to go back. And like podcasting is taking a lot of my time, I should definitely find some balance between that as well. And what makes it a little more interesting is that my wife has different schedule from me. So I also want to prepare food and you know, understand that for preparing for kids. So it's all about finding the right time. mumbling I sound like a person who's guilty just trying to talk his way out of being guilty like yeah, this is it. This is it. Anyways to answer your question, I don't go to the gym right now, but I do want to get back into it.
Well, I listen, there's no judgement. There's a million people out there not going to the gym. I'm just trying to provide some motivation. And but you What if you the thing too is like, if you say I'm fit other ways, that's beautiful for you. That's a beautiful thing playing soccer, you know, going on runs like that's, you know, you that's you being you. And I'm just saying if they want some added juice,
this is a good way of doing that too. You know,
it's no stupid. I bought a polo bar to put in my house. But there's only one doorframe it fits on. And when I put it on that doorframe, my knees touch the ground. On too damn tall for a pull up bar in my own house. You know what? I don't know. I'm 16 two. I don't even fit in my shower. Oh my goodness.
that's the point too. I we didn't talk about this but like, you don't necessarily got to go to jail you got to if you want to do your own kind of thing I could set up like, a home gym to like, you could just, there's a lot you could do with a pull up bar. And doing some push ups can some lightweights and do some air squats and stuff like they'll get you strong to man. That's another aspect we haven't talked about. But yeah, like it's this I think people should just tailor it to what they have. So like, if you like, like I said, People don't feel like they have time to go to the gym. Bring the gym home. I could. Like this is not like my specialty but I could show you more guts you could do in seven minutes. And you will be except you could do seven minutes a workout three days a week and you will get chiseled in.
Man I just want to be not necessarily like laceless pain I want to my back when I told you when I turned 25 My body's like nope, I'm out. Peace. Okay, that's like dipset like gone in. Am I Alright, cool. I gotta I gotta get back into that. But I did do some homework out last year last summer like I was doing that and had an app on my phone like, yeah, there's a lot of apps on the phone that are free, right? And you can follow workout routines and yes, where there's a will there's a way and I just got to find the will that I know it's right around the corner. And after talking to you, I owe it to you to do it. Girls, I'm gonna disappoint you because we just made a friendship and I don't want to disappoint my guests and I feel real bad now now. I'm sad.
Whatever you play, by the way to Alex Flexi, that was some like, podcast resources that blew my mind grapes. Like I'm just gonna be on. I'm gonna be on the computer for the next hour and a half and like, God, oh my God, let's check his popcorn. popcorn. Like oh my gosh, like so. Yeah, don't even sweat it man.
I still owe you big Time
I bet a lot of listeners just understood popcorn like what you're talking about popcorn it's a Quadro sitter right pod corn but it sounds like popcorn I read it the first time like popcorn like oh wait that's not right
that popcorn out I can just imagine like you for the computer screen like yeah
I got popcorn let's do this
but so yeah there you have it another body with a hobby thank you so much Quadro for just coming on and just you know, you're just making this connection sharing your passion with the world and I just love this conversation. And you know, it's got me inspired to start looking into it and finding what works out for me because you know, there's where the world is away. So absolutely. So I gotta say thank you again so much man.
Thank you so much for having me my friend and it's been really a lot of fun.
So if you guys want to learn more about Quadro just go check them out in the description below. I'll put all the links there so you can go follow show some love and support. And if you'd like to be on my podcast or have any questions at all, you could send me an email at Tom for your hobby at gmail dot Calm and of course if you like my podcast, you know leave a review you know I take reviews good or bad you know bad will make me reflect say okay, what works what doesn't work and if you listen to Joe's podcast just leave good reviews because you know it's an awesome podcast that's very beneficial in this day and age. So you know, if you leave a bad review you got to go through me Firstly, the bad review of mine, then I'll tell you if I can go on his okay. That's how it's gonna work. I'm I'm the bodyguard Yeah, yeah. But of course like bajo? I'm also selling merchandise on red bean. Red bean. Nope, that's a actual food. What's oh my goodness, red bubble. That's a red bean. I'm thinking about ice cream and sushi. And I'm like, oh, red bean ice cream. Nevermind just it's red bubble. We can buy some merch shop. The link is give me the description below. My mind is out of whack right now. And yes. So once again, thank you so much called Joe.
And I'm glad I'm not the only one.
Oh, people have no idea. Like when they're like, oh man, you sound so polished or in your pocket. I'm like, I started Before that came about I read, I asked that question four times before it actually came up. But I'm so glad I'm not the only one. It's It's way easier to be a guest, then there's to be a host. way easier. I find it hard for both. Like,
I feel pressure, like I'm nervous every time no matter if I'm a guest or a host. Like I'm nervous, like, Oh my goodness, I don't want to put you in a bad light. I don't want to butcher this. I don't want to butcher your name, which I already did. But they don't know that because I'm gonna cut that out and I'm gonna put the right way I said it. But anyways, like, I'm always concerned, like, I want to make sure my guest is having a good time because that's my priority,
no matter. But that's like the whole, like, people have no idea how tough is to, to host like, you gotta, you want to make sure the flow is good. You got to make sure you want to make it sound like a genuine conversation. You don't want to like sound like an idiot. You want to actually listen so you make sure that you could, you know, so it sounds like a real conversation. Like there's so much more wants to it. You're taking notes as you go kind of thing. There's so much nuance to it, but people just because like I'm sure this is Episode 95% Yeah, like listen to your episode five and listen to Episode 90 like it's in the like your skill set just improves tremendously it's amazing because it's so tough
I completely agree with you man. And you know what I sounded like an idiot on episode one to Episode 95 so far you know what I'm proud of it because it makes me who I am an idiot apparently that's what kills me so yeah,
no way. No
You're kidding kill it and like I said, this is a great little podcast for just escaping man just like just you know, taking a break from the worries of the world and just hear both cool stuff people are doing man so keep at it.
It's all thanks to you, man. All thanks to people like you. So yeah, Until the next episode. Make some time for your hobby.
Take care amen