The Exercise IQ Test

So in other words, they scored the test and I got a hundred, and anyone who's in this business doing anything fitness related, darn well better get a hundred on this test. I guarantee you there are many that wouldn't. And that includes the questions where I knew the answer they wanted wasn't the answer that is based on the current research, and it's worded so vaguely, as I will

point out, and that's a problem. But I realize that this is just one of a myriad things you are bombarded with all day long when it comes to exercise and nutrition and motivation. This is a problem. And after I took the test, I didn't plan on doing a show about it, but I said, this is exactly what I need to do a show about, because they are doing the very thing they are trying or say that

they are trying to prevent or trying to fix. The first sentence when you take this, there's a couple of short paragraphs to get started before you take the exercise i Q test, and the opening sentence is this test is designed to evaluate whether you are wise to the proliferation of exercise myths that have invaded our workouts. Sounds great, as you will soon find out they're adding to the problem. Now again, I love the fact that this was found.

This is found within a psychology type website and well known. I don't need to bash specific things or just need to point out where the problems are, and I could very well do it. This is all public domain information. I don't I don't like going there unless I absolutely have to, which is extremely rare. And I love the fact that is one of these questions will specify that they are making the connection of exercise too mental health

and all those benefits. Huge awesome, But when your opening sentences you're trying to see whether or not people are wise to the myths, and you're actually adding to them. We're at the very least making you know, well, they're adding to them, and they're adding confusion to the whole world of workouts. You kind of have to stay in

your lane. You have to stay in your lane. And if you don't want to stay in your lane, which again I love the fact that they're making this connection exercise and you know, and the brain and stress and anxiety and performance something I am all about. But if you're going to go there, have someone in the exercise science world check your work. It's a good idea. All right.

So when we come back from the break, I'm going to get into these hand questions, break them down because the clarification of the problems that I had with this test are very worth discussing. They are the very things that again you're getting bombarded with and you just you don't even know. I would argue people just reading it and it's and it's adding to the myths and adding to the confusion and adding to the the stuff that is keeping you from getting your results from living your

best life. All right, quick break. When we go back on me to get right to it, the exercise i Q test will be right back all right, talking about just an exercise i Q test that I found online took and when I got the answers back and their explanations they're have, I said, this has to be a show, and it brought back memories. I actually wrote a trainer test years ago for one of my first contract writing jobs.

I think it actually it was my first. My very first contract writing job was for a now defunct, long defunct, long out of print magazine called Metro Sports Magazine, and it was free and it was found in all the gyms in the I was gonna say New York City, but it was all over the East Coast, and I

remember it was so exciting. I actually delivered a gave a lecture at I think it was the Marine Yeah, it was the Marine Corps Marathon, many many years ago, and the editor of this free fitness newspaper came up to me after and said, hey, would you like to write a regular column called in the Gym? I was like, oh my gosh, yeah. It was so fun. So one

of my and I kind of had free license. I had to run the topics by him, but I don't think he ever really said no. He may have tweaked the ideas here and there, but he let me write an article called the trainer Test. Basically, it was ten questions that you were supposed to give your trainer to see if they were qualified. I got a lot of angry or they got a lot of angry letters from trainers, and it was justified. So anyway, I digress. But the exercise i Q test, this is really important to discuss.

So I read you the first sentence. Let me read you the rest of that first paragraph that you would read before taking this test. I read you the first and it follows with what is the right way to exercise? What habits can make working out damaging instead of healthy? That third sentence, what habits can make working out damaging instead of healthy? Do we need that in an exercise i Q test? Is that really the problem? It's like

the studies and the articles on too much exercise. We are so not even remotely close to that being an issue. Nor are we worried about people's habits when it comes to working out that are damaging. Are there people that do that? Yeah? Yeah? And is one of my major goals of the three to help you get the greatest results, shortest amount of time, at least likelihood of injury, people. Yeah, but when this is within the opening paragraph of exercise i Q test, what is that doing? It is giving

those people again an excuse, adding to confusion. I'm doing too much. The people that have to worry about doing too much are such a small person, Titch, And to tell you the truth, probably not the people who are going to take this i Q test or believe any of the stuff they're in. Okay, so we don't need that. What happens can make working out damaging instead of healthy. Is that important? Of course it is? Is Is that a problem? No, cut,

your vascar disease is a problem. Cut your vascular disease does not come about from people doing too much exercise. So if anything, we should probably air on the side of pushing people to do more because the vast majority are not going to do too much, and we can worry about that later because truthfully, the body is such a smart machine and wasn't. Again, I don't want anyone to get injured, But overtraining and things like that, you can recover from that heart attack stroke. That's kind of

a bigger problem. So you see where I'm going here. So right in this opening paragraph where they're trying to get people ideally to exercise. They're saying, but we're gonna, you know, tell you if you're doing too much, your your body will tell you. Okay, it's not the problem, all right, I have to start with that. Say one more time though. I love the fact that this is a test on a psychology site and that we are making that so important connection, the mind body connection that yeah,

a lot of people talk about. But do they really understand it, do they apply it? And what's the science behind it? All right, let's get right into it. Question number one. Before a workout, it's important to warm up your muscles e g. Jogging in place, jumping, jacks, et cetera. Anyone see the clearing problem right from the get go. I'm gonna read it again. This is where I wish I had the radio show and I could have people call in again. But let me read it again. Before workout,

it's important to warm up your muscles. Let's just leave it to them. What jumps out at you right away? What freaking sorry kind of work out? What kind of workout is it? Cardio? Is it strength? Let's keep it broad and then within that, let's go, are you doing chest, shoulders, triceps are you doing a split routine of just strength. Are you doing a body weight circuit? Are you doing sprint? Uh? You know a track workout at the track to just say before a workout it's important to warm up your

muscles is so flood from the get go. You may say, Tom, you're being overly you know, it's not that big a deal. It is. It actually is. And and even within the questions, it becomes a bigger problem within their questions and there advice. So you may think of being overly critical, but I'm not. This leads to the confusion. Okay, you gotta specify the workout. And I would argue, just from the way these questions are worded, they actually mean cardio, they don't mean strength.

And so if you are going out for a three mile slow run, do you need to warm up? No? Guess what your warm up is that first mile? Should you sprint out of the gate? No? No, But of people aren't going even more than you're You're not going to do that. It's like warming up before marathon. You've got plenty of time, people, and so we need to

clarify what. Okay, and this takes me back to when I came out with my first exercise videos that I've talked about before men many years ago, self produced, self funded, still selling today. One was a forty two minute total body workout with dumbbells doing your home cardio intervals strength circuit training format. When I started getting a lot of press for those videos, it was amazing that took off one of the first things to really start my career.

Some people complained that there wasn't a long warm up and said this is flawed. The warm up was built in.

The warm up was not as important because it was squats and bicep curls and push ups, but we were gradually warming up with the cardio intervals the way the workout was designed, and it was primarily basic strength moves and many of them single joint So in other words, if you're someone who's doing just arm workout one day, or especially someone who's doing micro workouts, you don't need to do the warm up that there talking about here.

Is there a time and a place for for warmups, of course, and that time and place most often is when you're going to do high intensity training, when you're gonna ask your body to move fast and do ply metric moves like box jumps and burbies and things like that. Yes, then you want to get your body warmed up. But to say and have it be the first question before workout is important to warm up your muscles? That is problematic and let me I have to skip ahead here. Well,

let me let me let me first finished with this paragraph. Uh. They go on to say warming up before exercising will increase oxygen and blood flow to your muscles. Totally true. Okay, Then they say decreasing the likelihood of overstraining or injury. No, it depends sure end plyometrics speed work, and yes, you want to warm your body up to get your core temperature up, all of those kind of things before certain workouts.

And listen, if you have a lot of time and you don't mind a warm up, do it whatever you want so I can it hurt. You may not be the best use of your time, but when time is the number one reason people give for lack of exercise. And as they're gonna get here, this is where I'm gonna jump ahead. They recommend five to ten minute warm up, and then as I will read in another question, they talk about doing twenty minute workouts. So they also will

talk about a cool down. So if you do a five to ten minute let's say ten minutes as they prescribe warm up and then the cool down, let's say that's five minutes five minutes exercise, which totally fine to pick up what you're gonna do if it's a micro workout. But they're talking about total body workout, so they're not doing the simple math that they're asking you to do. So that's a problem, okay, And yeah, I'll leave it

at that. So again they finished up by saying, before your workout, do five to ten minutes of some type of aerobic warm up to get your muscles ready. If that workout as cardio and strip cart if you're doing your olliptical trainer for an hour, do you need to warm up? Your warm up is the first five to ten minutes at a slower pace, which your body is going to want to do anyway. I remember not understanding when I was younger, going to a five k race

and seeing people warming up running before. I'm like, what are you doing? You're tiring yourself out. And then when I started getting competitive, I realized that to try to run fast to show up at a five k race and want to be competitive and just run. The body doesn't work that way. You need to warm up, so performance reasons, and yes, potentially injury prevention, but that's not what they're talking about here. It's not about a five k race. So it depends people. It depends. Okay, it's

gonna go quicker. That was a problematic one to get us started. Number two regular, Some of these I agree with. Regular exercise can improve your mood and ability to deal with stress. Yes, yes, and yes, I have zero problem with this one. And again this is why I really like the fact that this study is study test is within this psychology type website, all right, And they go on to say, exercise has been known to be extremely effective when it comes to improving a bad or depressed

mood by releasing endorphins. Working out helps you feel and look good. And I love that order. Yes, feel good. First listen, it's gonna take a while to lose weight, it's gonna take a while to change what happens in the mirror, what you see. You can feel good within minutes when you start moving, love it, and they finish up. In addition, exercises all have been shown to be a great stress buster, so when a tight deadline, tough boss, or annoying customers starting to get to you. Try going

for a brisk walk. Absolutely awesome. And I have same somewhat agreement with the number three. All right, resistance weight training helps burn fat. And I understand this question like they're gonna try to see those people who think it's all about cardio. So what they're saying here is it's not just about cardio, it's about both, but it's not

just about weight training. So you get the people to say, don't do any cardio for weight loss, and then the other end of the spectrum, you need both, right, And so this question is targeted at those people who think that it's all about cardio. It's not. You need to do both. And one of the reasons they how I is that resistance training improves metabolism and as a result, helps you burn more calories. Totally all right, But here's

the problem within this question and their answer. They say, although some people may prefer targeting a specific area, and then they have quotations, I want bigger biceps, and I want to reduce the size of my thighs, and all around strength training workout is best is best. They're not saying you can't spot reduce, and they should have. You can't reduce the size of your thighs by just doing

spot reduction exercises. So they are playing into that myth without debunking it right here, because they're saying in all around strength training work at is best. They're not saying it can't be done, which it cannot. You cannot tell your body where to take fat deposits from. It is genetically predetermined and different in different people. Some people lose weight in there, you know, lower body first. Some people lose it in their abdominal region. Some people lose it

in their face. And then there's different amounts and to read to which it happens. So they are subtly but that's just as bad reinforcing a myth right here. Okay, Although some people may prefer targeting a specific area and all around strength training workout is best, No, it's not best. It's the only way that works. And if you spend an inordinate amount of time trying to spot reduce, what are you doing? You are wasting time, you're delaying your results,

You're preventing yourself from doing other exercises. When I see someone at the gym doing twenty minutes thirty minutes of abdominal exercises to try to reduce obvious abdominal body fat stores. That time would be so better used doing three to five minutes. Fine, and then cardio and strength training. All right, So they're playing into the myth here, and they finished up by saying, try to aim for twenty minute for a twenty minute workout three times a week, and if

the exercise starts getting too easy, increase a weight. Agree with that. But when we start to do the math, they're saying, a twenty minute workout three times a week, and now you've got the warm up ten minutes, so now we're up to thirty minutes. We gotta do our cool down. There. They're going to talk about again, if you have that time and you can find the time, you can make the time. But you don't have to when you split it up if you want to, Alright.

So my point is just if you tell most people that they need to do a ten minute warm up before every single workout, cardio included, then makes sense then work. And I'm all about what works. We look at the science and we look at what people are gonna actually do on a consistent basis. That's what's most important. All right, that's what's most important. Quick break, when we come back, when bang out the what we got yet? Seven? Seven more? Okay, this is the exercise I Q test problems I found

with it. That will help clarify the myths that they're trying to clarify, but actually oftentimes they are adding to the issue. All right, we'll be right back, and we are back. Let's talk about number five. No, number four. If you've gained rather than lost pounds, then the exercise you are doing is not working. I like, this answer is obviously false. And they say putting on weight can actually be a good sign you have decreased your body fought while adding lean muscle. Both signs are headed in

the right direction. Scales aren't necessarily good indicators your fitness level, so instead of worrying about the scale, concentrate on body part measurements and your body fat percentage. Totally a great but then again they should have just left it there. They should then they go into like a healthy body fat percentage with a lot of people want to know, and more and more people are getting body fat scales.

I have one I recommend highly because they are so much cheaper now it's it's pretty much the same price you get a traditional scale. Now they're digital and you get body fat with that really important you can also get like hydration status. It goes to an app. I've said before, there's so many different ways to kind of do this, and people who track their their progress tend to see better results, but it's different for everyone. Some people want to track every day. That's definitely not me,

because you're gonna see those fluctuations in weight. What I do when I'm training for a race and trying to lose a couple of pounds is I get on every day, but I don't look every day because I know it's not going to change every day in the way I want to see it, but it will change over time. If you haven't heard this from me before, I think this is a great way for many people to do it. So I have the scale, weight, body fat, hydration, all

that stuff. I get on every day when i'm again dropping weight for a race, and every Monday I look, and even then that's not as important as what happened during the month, because I've done this long enough to know that the the water, weight and the sodium retention and things like that will very day to day, but I want that trend, so I get on every day. I want that data, but I want to look at it because it's depressing when you get on and you know you just did a hard workout, but suddenly you're

up three pounds. Doesn't make sense cognitively, Well, there's something going on because you have burned calories and if you truly took in the same number that you knew you should um, then it's a problem. All right. So they go on here, that's saying talk about body fat and read you the whole thing. But they say, keep in mind that having a very low fat percentage is not necessarily something to strive for. Again, that's not an issue for most people. Other people that overshoot it. Yeah, again

that's in the group of exercising too much. These are issues that need to be addressed. But we don't have to worry about having a very low body fat percentage. We just want to worry about being in the healthy Let's get there. Let's get most people in the healthy percentage. Then those people who are you know, really shooting for or actually finding a very low body fat percentage especially in an older age that I'm currently in, like fifty three,

that gets harder and harder people. So again that's something we need to worry about. It's not really an issue. And they finish up this question by saying most athletes performed better in the low fat rather than the very low fat range. Athletes know that at all. Lead athletes definitely, and there's a fine line and they have to walk that line and that's why their performance suffers. Sometimes they

overshoot it. But again, not really something we need to waste a lot of time for, especially in a ten question exercise i Q test. Again, you may think I'm being overly critical. It's it's it's warranted. Okay, number five, If you've warmed up your muscles for at least ten minutes prior to exercising, a cool down after a workout isn't necessary. Once again, what kind of exercise? What if

some so many people have no idea? You know, many of you listening, You're you're intermediate to advanced, you go tom, You're you're being no. You're gonna have people who think they got on, they did their walk, treadmill outside and that they need a cool down because the answer is false. And this was one where I would have said, if you wanted, we must at least ten minutes proud of exercising. A cool down after workout isn't necessary? Well, maybe we're true,

depends on what you did. And they go on to say slow static stretching is highly recommended after a workout, although for athletes more active stretching is recommended. Why why And this starts to go what do they mean by workout? So this starts to slowly clarify for someone like me who's done this a really long time. Well, okay, so they're saying must be not very intense. Are they saying that athletes work out intensely? But why would an athlete

need more active stretching. It's just it. It's confusing at best. Okay, what's the difference? Right? But they took it a step further. They say it will aid in cooling your muscles down and reduce tightness and soreness. No, seree, Bob soreness. So if I do a workout and then do a cool down, and again, what is that workout the soreness? I have done podcasts on this in the past. What I think

they are alluding to here. I think, and this is a stretch because it's giving them more exercise science knowledge than they might be um then they might have, but soreness they've The myth has been for many years that, well, you want to work the lactic acid it out of your system and a cool down helps do that. And that's true. You know, doing five to ten minutes after going to the track a cool down run, as many runners will do, triathletes, whatever, rowers, you know, you do

a cool down. It's too flush the lactic acid out of your system. But two things. Number one, that lactic acid. So the people who say you should get a massage the day after a marathon to get that lactic acid out of your system, it's gone. It's been gone for a long time, okay. And the people who say that lactic acid is what makes you sure, the current research says, no, sure, Bob. It's the eccentric contractions. It is the small tears in

the muscle tissue that delayed on set muscle soreness. You feel not one but two days after a workout or after a really hard event like a marathon. You know, next day and then two days after as well. It's that lactic acid and no real cool down is going to help with the soreness. So again, by saying soreness, you could now be playing into the lactic acid. You're playing into massage, You're playing into wasted time depending on

what you've done. So is stretching a good idea? Sure of course, tight muscles that are overly tight are going to be problematic. When you are done with a cardiovascular type workout, your bodies are warm, and that is a better time according to research, to do static stretching. It depends. It depends, and I want to maximize your time and I don't want you doing which is it's so easy to say, yes, you should do a ten minute warm up, you should do a ten minute cool Oh my gosh,

people are like, forget it. Then I'm not doing the workout. So this is part of the whole aspect of coaching and prescribing workouts and trying to get people to do what be consistent. It can't be making it hard, then it needs to be. So you need to be more specific. Ten question exercise i Q test well, don't do it or use the words that you need to use. The clarifications okay can be done Number six, Exercise can be

beneficial for people suffering from asthma. Awesome, don't even need to go into this one much plays into so many people who you know have issues like asthma or you know, different arthritis type issues. Just about every issue, and this is not an exaggeration. Almost every issue that people might have, exercise will make better within reason, within moderation, and some that are incredibly counterintuitive, including arthritis. Moving more is generally

recommended for people with joint issues. Now again, you have to be smart, but our bodies were meant to move, and they flush out the waste products and bring in nutrients through compression. Our knees are hips. So I love this. Actualise can beneficial from people suffering from mass but absolutely so. This is where you're they're saying, it's not excuse, it's not an excuse, and let me just read you the first sentence. Exercise can actually help asthmatics reduce stress, sleep better,

and feel more energized. Of course. Okay, number seven, I love this one. Most women can't build muscles like men because they don't have enough testosterone. What are they talking about here? The subtle yet not bulk myth that I will I have talked about for decades, and unfortunately we'll have to continue talking about because of the myth out there. But you play into it really badly in their opening sentence,

Oh my heart, I just went up a little. Okay, most women can't build muscles like men because they don't have enough testosterone, And the answer is true. But then here's their opening answer. Although there are some women who may have the genetic makeup to look like Vin Diesel or the Incredible Hulk, it is generally quite rare. Um The Incredible Hulk doesn't have the genetic makeup to look

like the Incredible Hulk. Lufer Rigno, who played the Incredible Hulk, was a bodybuilder who took a lot of performance enhancing drugs. He will tell you that. So there are are there some women who may have the genetic makeup to look like either of those people. And I don't want to even I don't need to talk about Vin Diesel, uh

be darn hard the Incredible Hulk. Yeah, even if they took the same performance enhanced and drugs that bodybuilders take to look that big, to get that big, they're not going to be that big because they don't have enough successor to begin with, so to say that you are automatically flipping out hackful lot of women. Wait a minute, what if I'm that person? You're not. No one is no women have the genetic makeup to look like the Incredible Hulk. It's not quite rare. It's impossible. And I

want to just end this question right here. But there's one more sentence. They say, so, there's nothing wrong with including a strength training routine into an exercise program, and then in parentheses, thank goodness, they qualified and say, and it is actually highly recommended see question three. But don't even put in so there's nothing wrong You're You're basically saying you may be that person. You may have the genetic capacity to look like the Incredible Hulk. Are you

kidding me? You have like four sentences, and you blew it in the first in one of the most important reasons why women fail to achieve their healthiest best bodies is the fear of bulk. You just added to it incredibly well, And don't say there's nothing wrong with including a strength training routine, Just say it's essential for men and women to live their best lives. All right, all right?

Number eight, Thank goodness, there's no best time to work out, absolutely right, perfect, Stop writing those articles, and their answer is perfect, you know, civil truth is the best time. It exercises, time when it is most convenient. As long as you work at it doesn't matter when perfect. Here we go though, all right? Last two. In order to

lose weight, exercise must be intense tough, they say. Although intense exercises beneficial in the long run and does improve aerobic capacity more than lighter moderate workouts do in other areas, the latter is just as good, if not better. Why say that? I understand why they say, because some people don't want to work out hard. But we need to do both, is my point. And now we're playing into that myth of one is better than the other. Now we need to do both, and truthfully, the moderate, the

easy to moderate activity is going to take longer. Right, we need to do both, and we need to do much more of the easy to moderate. The intense should be again depending on who you are and your goals and all that stuff, your fitness level. But I'm throwing out and top athletes will do of their training at base level, like slow, steady based stuff cardio and strength. And then twenty is the intense stuff. They go on to say, non strenuous exercise reduces stress, blood pressure, and

anxiety just as much as strenuous exercise does. Furthermore, the risk of developing certain diseases. I'm gonna get it. That's just gonna confuse you. But it's it's here, they go, this, this is this is where I said I have to do a podcast on this, although all the other points were a big part of it as well. But they say, in terms of weight control, moderate workouts like walking are just as effective as vigorous exercises such as jogging. In other words, running a mile burns the same calories is

walking a mile. In this case, the amount of calories burn depends on not how fast the person runs, but the distance covered. That is completely and totally false. And if you don't believe me, listen to the podcast I did on that is walking a mile the same as running a mile? No? No, Because running is falling forward, you have two feet off the ground at any given time. The caloric value expenditure cost of running versus walking is

not the same. Even though many smart people, including my marathon on running uncle who went to m I t this was this was a myth. Is a myth that's been around forever, and it's been debunked by science. Like heart, this is not like, this is not I was gonna say, open for debate. Everything is open for debate. But walking a mile does not have the same metabolic cost as running a mile. And they go on to say an actuality light exercises potentially more effective than vigorous exercise because

most people can walk more than they can run. I get it, But you could do both, because they're saying most people can walk more than they can run, and you should, but you should also run. It's not an all or nothing proposition. The two together. It's like chocolate and peanut butter. People, they're both great separately, but together my favorite candy. All Right, So, yes, walking is good, ellipticals are good. But don't put this bad science out there when your whole premise of this test is two

debunk myths. And that's that's one that's confusing too many when it comes to running a mile versus walking a mile. Running is not that. It's not just the distance, people, it is the speed. All right. Finally, wrap this all up as long as you do thirty minutes of cardio exercise. Strength training isn't necessary. No, and I love this. They say a combination, it's false. Combination of strength training and arobic exercise is ideal for heart health. It's a deal

for all health people. They're specifying hearts here, I get it, and then they go into l D L cholesterol HDL all important, all important. And there's so many benefits to strength training that people don't realize, and vice versa with cardio as well. That's what my show is about. So my books are about that, the oversimplification that there isn't one benefit, and oftentimes there are benefits that our counterintuitive

to strength training, to cardio too, mental training. And so while I like what this test was trying to do, it did the opposite. But it gave me content for the show, content that I wasn't ready for. But like I said, that's one thing I love about my job, and I love about this podcast and the new book I'm writing as well. I get to just vent, and in my venting, you benefit, we all benefit. I get an outlet because, as I said, no one raises my

heart rate, nothing except this stuff. Stuff that's preventing you from living your best life, stuff that is confusing you bad signs, and don't start with the premise that you are debunking the myths when you're adding to them. Have it fact checked. Just grab an exercise physiologist, say, does all of this makes sense? Are we wording this the right way? Is this the right finding walking versus running a mile? Anyway? There you go the show. I didn't know I was gonna do till I happened upon this.

All right, it's important, This is all important. All of this misinformation in its aggregate is problematic beyond belief. It wastes your time and it SAPs you of the belief that you can make change. When you do the right things in the right amount, in the right way, consistently, it gets easy and you see results, incredible results. That's not what people are selling. They're selling bad information, bad products,

bad programs. All right, excessive moderation. I feel better. Thank you for listening again, if you want to reach out. Tom h Fit is my Instagram as well as Twitter, tom h Fit. I just posted the eleven minutes scientifically based cardio workout. I'm sore. She just did it the other day and now I'm sore because it's different. It was eleven minutes of something I'm not used to doing normally. Variation is everything. More you listen to the show, the more you're gonna hear me say that over and over

and over again. All right, Tom h fit though again Instagram and Twitter. If you want to reach out questions, comments, you can go to Fitness disrupted dot com. Email me through the site as well. Thank you for listening. My most recent book is The Micro Workout Plan. As I said, I'm so excited to be bringing you my first ever non prescriptive book. Uh, finishing up that proposal. Hopefully that

will be out in a year or so. I'm not gonna tell you that because I get yelled at by my agent and publishers and say, don't tell people that they're not willing to wait. Yeah you are, but oh listen somewhat. Uh. Anyway, thank you for listening. Remember, we all control three things, how much we move, what we put into our mouths, and our attitudes, and that is awesome. I am Tom Holland This is Fitness Disrupted, Believe in yourself.

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