Welcome to Nacho Fitness Coach, the podcast where fitness is more about fun than form. I'm Sarah, the fitness expert who lifts heavy and loves a good challenge. And I'm Kayleigh, a newbie who runs more for survival than sport. We're here to remind you that fitness doesn't have to be serious, but we definitely take the snacks seriously. So if you're looking for some laughs and a few questionable fitness tips, you've come to the right place. Welcome to season five.
So Kayleigh, what do you like to listen to when you work out? I don't know, sometimes a podcast and sometimes music. Hey, wait, this is a podcast. What if you could have both? At the same time? Oh yeah. Podbeat is a free mobile app that lets you add any beat style to any podcast for your workout. It's easy to do and free to download in the app store. Kayleigh, you sound pretty cool with the trap beat, but Sarah, the funk beat works with your voice.
So if you want to make our podcast work for a workout, check it out in the app store. They even have Podbeat for Android users in the Google Play Store. Okay, on to the show. Hey, welcome back to Nacho Fitness Coach, the podcast where Sarah uses her business degree to calculate macros and I use my high school education to calculate how much caffeine I can afford. How are you doing? You do have your high school diploma. I do. It's not a GED. No, I graduated. It's a full on.
Class of 2004. Oh, you're such a baby. Wow. But that's all. That's all I got. Oh, four. Dang. Can't believe we're friends. Okay. For so many reasons. You're on like the real world. I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, I'm like, oh well it wasn't like. Your 44?
Three. It's like I'm five months into the break of the Gen X versus the millennial. Okay. But there's like this micro generation in the middle. Did you think there was a decent chance that I didn't graduate from high school? I just figured you start every episode roasting me. I thought I would go for one. I thought I'd throw one in there for me real quick. No, I thought you did. I figured as much. Just wanted to confirm. Well, thank you. Just make sure that the listeners knew without question.
I do indeed have my high school diploma. I appreciate that. I tried to do one semester. Well, I tried to do college, community college. How'd that go? Not well. Was that right after you graduated? And then so, well, my husband, my current husband. Your only husband. We were together back then. We've been together since I was like 14. But he actually broke up with me right before I was supposed to start community college.
That was nice. Or maybe when I was in it, he broke up with me because he was in college in Omaha. Of course. And so it just, you know, really just derailed everything. So you're blaming it on him. Yeah. And then so what I decided to do was go move to New York and be a living nanny. Oh, that's how that came into play. I was like, I'm getting the heck out of here. You know, don't have a boyfriend anymore. No college prospects. I mean, what am I doing?
And so, and like the week before I was set to move to New York, he was like, Hey, you want to get back together? So we just lived happily ever after. So were you dating then long distance? Yes. Oh, so you didn't even get to go out there and have fun. No. So that's the story of my life. Oh, well, anyways, mystery solved. Okay. So, um, we've got an episode. Yeah. What are we going to talk about today, Kaylee? Yeah, I brought this one. I'm bringing this one to the table. I'm proud of you.
Bring something to the table every once in a while. Every now and then. Let me scroll up to my, your notes. My script here. You definitely have to be more prepared than I do. I do. I don't do well. Here's the thing. The thoughts in your mind somehow make it out of your mouth in a cohesive, understandable way, which is a gift. I have great thoughts in my mind. I know exactly what I want to say, but there's just like a, there's a block. A disconnect.
That the thoughts in my head just cannot make it out of my mouth and the way that I thought they were going to, and we've been doing this long enough now that I just know, I just need to be a little bit more prepared. A plan is sometimes a good thing. Just fine. We all. Yep. Think that through, mark that down a little bit differently. We do. So we're going to talk today about longevity. Okay. Long longevity or longevity. What do you think? Ooh, I don't know. It's long longevity.
Isn't it long longevity or long longevity longevity. Oh, I think I'm going to have to go with longevity long because I'm Nebraska. Are you saying long? Long L O N G L L O N G E V I T Y. How'd you say it? I think I just said longevity. Longevity. Because you still have the G in there. It's a soft G. You did not. You said like lawn, like L A W N. Yeah. Lawn. Lawn. Jevety. Oh, cause you know, longevity or is that longevity? I don't think there should be two.
There were the hard G and the soft G. How does, how does Google say it? Cause you know, you can have her tell you. Longevity. Well, so here's the deal. Like here's why I want to get this right is because we had a listener make a comment on one of our YouTube videos, which yes, we have YouTube videos out there. If you've not checked us on YouTube, we've got that there, but wasn't it YouTube where she's like, you didn't say, right? No, that was on Facebook. Oh, it was on Facebook.
She's like, this is no expert. She said hypertrophy wrong because it's like hypertrophy. So we would hypertrophy hypertrophy. So I've been trying to be thorough. We just, you know, so I've been trying to make a conscious effort in saying hypertrophy people. Cause I feel like, do we even Google it that too, that night? And she said hypertrophy. I feel like in that episode we had Google say it that way too. We did that later. Was it later?
Wasn't during the period, let's figure out how to say, I don't know why it's not talking. Are you loud enough? Longevity. Longevity. Let me slow it down. Longevity. Lawn. Lawn. Jevety. Okay. Longevity. So now we are. So anyways, so I've been trying to do a better job of hypertrophy. And so I was having a conversation with my husband on a soap box about strength and conditioning. You were on a soap box. Imagine that. Oh my God. We were at the chief's game over the winter and are like fall.
And I was like ranting about something and made a comment about, you know, focusing on hypertrophy during your general physical preparedness. You and your husband just talk about things like. We do. That's awesome. We do. And he goes, it is hypertrophy. And I turned and I looked at him and I was like, what? He goes, that girl's wrong. It is hypertrophy. I'm not changing it. And I was like, whoa, really?
And so he doesn't listen to our podcast, but he had seen, I think me rant about it or something, or I got home and talked to him about it. I'm sure you talked about it. I did. I mean, shocker. But anyways, he was on my side and he's like, it is hypertrophy and I'm not changing it. And then of course he went on a rant about all of the other words that we speak that are wrong. He thinks she'd be different. And so he kind of took it down like that path. But anyways, team Sutherland got another.
Well, yeah. But we should rest of the world still says hypertrophy. We should probably get it figured out because I think we have an episode coming up that we're going to talk about it again. Yeah. Well, no, I think that actually was the topic was I just want to mention that story. Oh, that's not a whole episode. No, I think that was just, I want to remember some point when you just work that in and like talk about how we got to do an episode about it. Well, we probably could.
I we could definitely do that. So, all right. So this episode is about longevity. Like L-A-W-N-J-E. Got it. Which just means staying healthy as we age. Is that the exact definition that you see there? Sure. Okay. I just want to be accurate. Yeah. Well, longevity. I don't get internet trolls. Yeah. I mean longevity in its essence is living for a long time. But if you can live for a long time and not be. Is it about being healthy though? A good quality of life. It's about, yeah.
Is that part of the longevity? Balance, mobility, strength, all the things that you. Preach? Yeah. And I know you're a big, you don't want to not be able to get off the toilet. Nope. When you're old. No, thank you. And so these things are important. I really never, I hadn't really thought about it much, you know, two years ago. Me, never really thought much about future me as in, you know, how I participate in my children's lives as they get older or how I participate in my grandkids lives.
You know, you can be there, but are you going to be able to be an active part of it? Are you going to be sitting in a chair? Right. Watching. And when you think about that, nobody wants that. I mean, I wouldn't think anybody wants that. Yeah, but I don't think a lot of people think about it. Right. You know? Yeah, I get it. I was reading a book one time. Reading your audio book. I was reading it. I'm trying to think. I think it was called, I can't remember, purpose. It was just called purpose.
Okay. I couldn't tell you what it was about. It was like a self-help. But the one thing in that book that really stuck out to me was it was talking about when you, they've done brain studies where they've like hooked people up to brain, you know, whatever, whatever. It's real scientific here. The little things that they read, the wavelengths or whatever. The scans.
And when you think about future you, the same parts of your brain activate as if, as when you think about like Matt Damon, a person that you don't know. It's like, it's an external person. So like a different, different parts of when you talk about right now, you, you know, we're very selfish. Just, I don't know. What's the word I'm looking for? That's just the way that we are. Yeah. Whatever. Different parts of your brain light up when you think about yourself now.
Okay. Cause it's very important. Sure. But when you think about yourself in the future, those parts of your brain don't light up because it's not as important, which I just thought was interesting. That is interesting because the current you should be thinking about the future you. Right. Because the decisions you're making came. Got it. And so my husband and I both, him more so than me has really been looking into mobility. You know, he has a desk job.
And so, you know, he's coming up on 40 and I think he just kind of started realizing like, I just, how like stiff he was and his hips, like, you know, he just couldn't do things that he used to be. You think about like kids sitting crisscross applesauce and stuff like he, he's like, I can't do that stuff. Okay. So with that, we're going to take just a quick little ad break. If you're enjoying our podcast, please subscribe and we have a five star review wherever you're listening. All right.
We're back. So he's been working a lot on that. Me, not so much, but you know, it's on the mind. Sure. Yeah. It's activating. Good stuff. Okay. I can already do, I could already do a lot more than him. Right. When he started, I remember one day I was like, I don't know, because I just do weird stuff. I was like squatting down in the kitchen. I'd like here, I'll show you. Well, you're moving around the day though, too. Like you're not. Yeah. We're going to be moving a lot in this episode.
Okay. I was like this with my heels on the ground. Yeah. He can't do that. No, he couldn't. Really? I mean, I don't know if he's there yet. I think he's a lot closer than he was, but he couldn't squat down like that. And I'm like, I'm not even like in pain. No. So that was crazy. So anyway, if you go online and you look at, because a lot of times with older patients or people, they will run these longevity tests. Yeah. I guess you could say.
Okay. And so I kind of looked into these and I thought it would be fun for you and I to do these. Yeah, sounds fun. See where we're at. So we've got four. Okay. Okay. What are they? Do you want to know all of them right now or as we go? We can go one by one. Let's go one by one. So what's the first one? The first one we're going to do is the sit and rise test. Okay. And I have done this at home, my husband and I have done this. Okay. Find my notes here.
Okay. So you're going to start by standing upright. Do you want to do this while I explain it? You want me to do it while you, okay. So you're going to talk about it and I'm going to just. Yeah. If you go ahead and get up. Okay. Start by standing upright, sit down on the floor, cross-legged without using your hands or knees for support. Okay. She did it. Then rise back up to a standing position again, without using your hands or knees.
Nice. So this measures core strength, flexibility, balance, and overall mobility. Okay. I check. Check. Pass. I did it. Do you want to do it now to prove that you can do it as well? Okay. So, so you're standing, you go down to crisscross applesauce, like cross your feet, sit your bum down. Okay. Oh, this carpet is slick. It's a little slippery. Don't, here. Move your cord. Okay. Whoa. There's a bounce in there. Almost clocked in. Almost clocked the shelves on the wall. You made it.
So we both did it. Okay. We're both going to be fine there. Allen, do you want to give this a try? Jump in on this? Yeah, jump in on this. No, no, he's good. Okay. He's going to pass. So I did, I, so I looked up where women around 40. Yeah. Should be on this. Yeah. Oh, there's a point scale. Is it whether or not you can do it or not? Five points for sitting. I can do that. Five points for rising. Okay. The duct one point each time you use a hand, knee or other support.
No. So a score of eight or higher is ideal for people in their 40s. So we got tens. We're good. Yep. We're good on that one. You're not 40 yet. Well, close enough. I consider myself a 40 year old. Just so it doesn't hurt as much when it comes. You know what I mean? Sure. Just accept it now. It doesn't hurt when you turn 40 either. It's fine. I know. It's not the end of the world. I know, but that's why I'm trying to take a positive approach. I had somebody tell me that 30 is the new 20.
And I was like, what are you talking about? Like 40 is the new 20. Like I'm well over 40 at this point. And I'm like, I don't feel like I literally just feel like I graduated college. Love that for you. Maybe even high school. I feel like, okay, I feel that you don't think you can go do some of the things that you did like right when you graduated high school. Well, you definitely couldn't come back to your Mountain Dew habit. I don't think. Right. Binge drinking. What are you talking about?
I'm just like thinking about keeping up with like, I didn't play volleyball with high schoolers. Yeah, that's true. I'm also, I don't know. I don't know what I could have done. Okay. Okay. So a lower score under eight could indicate reduced muscle strength, flexibility, or balance, which may have an effect on overall mobility as you age. So when you think about just the simple things, the simple movements you may need to make when you're older.
So basically there is age ranges to this test and it said, okay, here's how you score yourself. Yep. And then your score, they give you like based on different age groups, like what's considered acceptable for your age. So like obviously as you go older, that score to be good is probably a little bit less. Yeah. Okay. Got it. Okay. This one looks relatively easy. I think we'll both be fine. Stand up. Okay. This is the balance test. Stand, oh, barefoot on a flat surface. Shoes off.
Get out the money makers. Okay. Look, I'm actually wearing socks. Oh my gosh. Can you believe that? Uh-uh. Well, it's been drier. That's fine. You don't have to explain. Well, probably. Do you want me to take them off? It's up to you. How much do I have to move? Okay. Not much. Raise one leg and- Should I be over here? I don't know. Is it in the carpet? Does it matter if it's- I don't think it matters. Okay. Raise one leg and balance on the other for 10 seconds. Oh. Like how high? That's fine.
Four, five, six, seven, eight, nine, ten. Okay. No wobbling, holding on to anything, or putting your foot down early. So this measures balance, coordination, and lower body strength. So is it the other side too? Just one? Just one. That's weird. Go ahead. If you want a dominant side versus a non-dominant side. Overachiever over here. Or is it supposed to be straight out? Oh. You're taking this way too far. You're- Oh, you're supposed to be holding your other foot over your head.
The one that's on the floor? Okay. So I can do both sides. Okay. Okay. This measures balance, coordination, and lower body strength. Most women- Ready to stand back up or did you get that? Most women in their 40s should aim to hold this position for at least 10 seconds without wobbling. You didn't do much wobbling. I don't wobble at all. Okay. I want to see you go though. Hold on. Let me finish my- Oh, okay. Sorry. My lecture here.
For context, the ability to balance for 10 seconds declines with age. So age is 40 to 49 as a 90% success rate. So it's not shocking that you- Really? Pass this. 90% success rate? From ages 40 to 49. Oh, so 9 out of 10 people should be able to do that. Yeah. Okay. From age 50 to 59, it's about an 80% success rate. Okay. So it goes down as you age. Yep. Okay. All right. Want me to go? Yeah, I do. I want to see you go. All right. Watch this for the timer. Oh, okay. 10 seconds. Okay. Barefoot.
Oh, yeah. I too am wearing socks. Yeah, I see that. There we go. It's sock day. Seven. Eight. Can you get your foot up a little bit higher? I feel like you should raise it up a little bit higher. I agree. All right, good. Now you switch because you got to have a non-dominant dominant non-dominant. Yeah. Oh, this one's this one's a little sketch for you, isn't it? I feel like you're a little less stable. You can go higher. I feel like you should go higher. She's shaking.
Ow. I went skating yesterday. I was not wobbling though. No, it was not wobbling. It was no, it was not. It was a tremor. It was like, oh, it was a shake. It was invisible. Like, it's fine. You are. Oh, good job. Pass. Check. A plus a A. A. What is the 30s range? Same 90 percent success rate. 30s. Oh, they don't have it. It's like 40. You know that. I don't have it. So they only do this for 40s plus. I only looked up the information. Oh, of course you did. Got it for 40s.
You know, our listener base is you should be higher though. Like your metrics, because you're younger and you're 30s should be higher. So you just set a lower bar for yourself by picking yourself up. I have 40. You are not such a liar. Whatever. OK, fine, you tell yourself that. That's fine. OK, so ramifications on longevity with this test is difficulty balancing can signal issues with lower body strength, coordination or even neurological health. Oh, yeah.
Poor balance increases the risk of falls, which can lead to serious injuries. As you age, which is a real issue. Old people falling. They do in a lot of it's from balance. Yeah. So OK. A plus is there. OK. Grip strength test in which we do have a hand dynamometer. Yep. And I actually have the she here, this the percentiles for females with the ages and everything like I have even 30s. Yeah, look at this for females and males.
If I think I'm going to be I think I'm going to be low on this, to be honest with you. Well, yeah, I actually this I also feel like has kind of started going viral in some videos, though, like I've seen these with videos, people going around and doing like gymnasts. I feel like I saw one was like the American gymnast team USA. And then there was another one where they were walking around like an expo for like a fitness competition or whatever, like all of the vendors.
And I saw another video of this pop up. So anyways, I feel like this has been going around a little bit. But your algorithm is completely different than mine. Yeah, I'm not on that side of social media. Nope. OK, so yes, that is what. Thank you to what we did. I don't think we might have talked about it in a previous episode this season where we talked about the farmers carry where you carry dumbbells and I did. That was that was for women over 50, right?
That it should be I feel like it started in your 50s. There's a percent of your body weight that you should be able to carry split between two dumbbells. Yeah. Carrying around like pacing in a gym for 60 seconds. It's like a 75. I think it was for the 40s. It was like 75 percent. Yeah. 40s and 50s. It was like 75 percent of your body weight. So mine that I did was 130. So I had a 65 pound dumbbell in each of my. And I did 50 pound dumbbells and it the weight.
I don't know. It was weird because for me, the weight wasn't so bad. But it was like my grip strength was giving out your grip. It's kind of mad. So and I think they had like wasn't it once a week that we were supposed to do that. I think once a week for a minute, heavy farmers carries. Yeah, you have to walk. You're not just standing there holding. Yeah, you have to like balance and walk and kind of pace. Like when I did it at the gym, I just kind of did like long. I did like a big box almost.
I kind of like around my space a little bit. And I just kind of kept moving and breathing because you got to take. Oh, yeah. No, it was. It's hard. Yeah, but it is definitely like make it a minute. But I only did it the one time. I don't I don't partake in this weekly. It was hard, which should come as a surprise to nobody. Right. Yeah. OK, so are we going to do this? Yeah. So I have an amazing friend who let us borrow his from work. And it is very fancy. It is fancy. I've never seen one before.
It is legit. This measures overall strength and health as grip strength correlates with total body muscle mass and cardiovascular health. So women around 40, around 40. So like 38 to. Sure. I think it's maybe time for a little quick ad break. For more content, follow us on TikTok at Nacho Fitness Coach. All right, we're back. If you say so. Average grip strength for women around 40 is about 60 to 70 pounds of force. Yep. Which would be 70. So the 74th percentile.
So he he left me a little grip strength percentile in females. And so if you do like four. So 35 to 39, 75th percentile on the right and left. It's different because typically if you're dominated, you know, your dominant hand, sure, 65 to 72 puts you in like the 75th or 90th percentile for your right hand. And it drops just like by one if you bump up into the 40 to 44. So you want to do this one first or do you want to know how do you know how to use this thing? You do it first.
OK, so basically these two handles like you squeeze it together and it's going to take this little needle around on this side. And it's going to take this little needle around on this thing. And then it's going to push the little metal one to where you end at. OK, so that you can get a reading. OK. And then because the other one's going to go down, like once you stop gripping it or whatever. So all right, we're ready. Yep. Mine says 50. Dang, that's like 20, 25th percentile.
Did I do that right? Maybe I need to stand up. Should we try this? Competitive edge is kicking in a little bit. It's you against you. All right. You were ready. I'm ready. Are you ready? Can you do both hands? No, don't fart. Yeah, 49. That's my right. Oh, wait. Yeah, because it's got to be the top, right? OK, so that's 49. Dang, I got to work on my grip strength. OK, you ready? Mine's going to be so bad then. OK, now left hand. OK. Oh, wait, hold on. Let me do the little thing back.
OK, ready? Yeah. 38. Whoa. OK, so when I say the first one was. 38 is not even like the 10th percentile. Is this thing right? Yes. Weak sauce. That doesn't hardly seem right. Sarah just accept it. Does it? No, she's going to tailspin. I am. This is embarrassing. It's going to crash out. I don't think it's set right. OK, so I'm going to do this. I don't think it's set right. Sarah, let's see what you let's see what you do. I'm not going to do as well as you know that I might be surprised.
So you don't have to squeeze it for a certain amount of time. No, it just is as much as you can get because it takes that little. It takes the active one with you as you're doing it. So it's not like you have to hold it because it does it as you go. And then it and it pushes the little metal one to measure it or whatever. So you just got to squeeze. Ready, Alan? What does it say? You beat me. Twenty two. See, I think is wrong. It's got to be wrong. Hands are sweaty.
There's no way this percentile thing is right then. OK, wait, because we said it. Hold on. So mine was 48 and you're just 22. Just make sure we got that right. Let's just reiterate. Let's just reiterate. That just seems like it may be, you know, I'm sure they have to be calibrated. Well, let's so the dial. So do the metal one and just turn it back to the like counterclockwise. So the little metal one goes back down to like the 10. His poor. I just want to like say I'm double you.
Like we forget the percentile. I'm the woman. I am twice the grip strength you are, which does nothing for us. Really, I feel like, OK, all right, get a girl. Now we get the left hand coming up. Why are you sweaty? I'm just always sweaty. You make me nervous. Why is it like 10? Oh, did you? I was still like 26. Better than my right hand was. Well, that's true. All right. So that's the way we are, like under the 10th percentile. There's no way I'm going to tell him it's broken.
All right, Alan. OK, Alan, let's see you go. All right. Here we go. Alan's going to go standing up. He's going to test his grip strength and we'll see his number on here. So let's see what he can do. Go, Alan. Go, Alan. Just squeeze it. See serious. Oh, damn. Do you get it? Fifty one. No, you're not. You're not on the chart either. Do your other side. Yeah, I don't like this. But I told you from the top, I I knew I was going to have poor grip strength.
What is it? Over 100. Oh, wait, the top is the top number. Forty nine. Forty eight. Forty nine. Maybe it's supposed to hold on. Well, I don't know. Listen. Maybe this is the bottom numbers. Well, then we're like off the charts. Oh, it's the first numbers. I think, well, I don't know. What's the what's the bottom number say for you? The bigger one. One one hundred and five one. Oh, five. Yeah, one oh five. Well, that's it. That would put you in like the 75th percentile.
Let me see it, Alan. Does it say say so maybe we need to do the other number. Do we need to do that again? Maybe. Why did you decide it was the outside number? I don't know. I just felt like these were all like two digit numbers. And that top goes so quickly over to the or the bottom goes so quickly to triple digit. I didn't think we'd be like hundred percentile. We need is Jeremy's video. Hey, I could tell us what this is. Hold on. What did you see? That thing is called because I don't know.
Dynamometer. Well, yeah, but I want to see like the actual like what is what what those two readings are like is one. Like, I don't know what the top one is versus the bottom one. I should have told him. I should have told and asked him which number we're supposed to go. Yeah, that would have been nice. I guess I could. Is it? I don't know if he's got his phone. Is it the top or bottom? Dorita Jamar and Preston scale hand grip dynamometer. Simply squeeze the handle with maximum force.
Yeah. And the needle on the gauge will indicate your grip strength. I know, but what's for a kilogram? I know one of those is pounds and one's kilograms. Oh, well, but we don't do anything in the U.S. in kilograms, which would be the bigger. Now, the outside one is kilograms. It says right there. Now you'll see reading it properly with pounds per square. Oh, the outside's kilograms. So we see inside. This is already a 30 minute episode. We still have one test left to do.
Wait, we got to do it again. I know. OK. Quickly, because we do pounds, right? Yeah. So read the inside number. OK. All right. Sorry, folks. Here we go again. Ready? That's funny. Oh, kilograms. It says right there on top. It does on top. Kilograms of force. Hounds of force. Oh, yeah. That'd be right. OK. OK. Ninety eight. OK. So that's higher. This says OK. And their 40 should be about 60 to 70 pounds. So I'm above average. We knew this. We know this about you. Do I need this?
And all the ways to the left. Eighty five. Damn. OK. All right. Now you go. Jiminy Christmas. We're not standing up for this. This is fun. Yeah, no, you can just do this one seated. It's fine. We'll just know that I'm double you anyways. But here, let's see what percentile do you come out? 80. Oh, see, you're still like 100 percentile then too. Well, you're above 90. Ninety is 72. OK. So look at you. Left hand. OK. Left hand. 60. What? Five? Yeah. 65. Seventy fifth percentile in your left.
OK. See, now we're good. Allen Allen. Here we go. Your turn. This should be numbered. Like this isn't labeled pounds. We're doing this live, folks. Oh, we need to get it together. OK. We got Allen here now. Where's my mail chart? What is it? The grunting is extra bonus points. What do we got? 120. Yeah, you're over 100 percent. Then too. OK. Way to go. One is pounds and the other is kilo. Yeah, we know we're figuring that out now.
You probably use your right hand a lot more than you use your left hand. OK. And then so would you say that one was? Yeah. So like 70. Yeah, that's like 75th. OK. That's good. Now, OK, that's all we got it. Then we're good. Anyways, weaker grip strength is linked to a higher risk of cardiovascular disease, reduced muscle mass and early mortality. Strengthening your grip and muscles overall can improve daily functionality and lower health risk. How do you strengthen your grip, Sarah?
I mean, that's what's kind of interesting is I'm like, I'm surprised that that's like, OK, so these are pounds. So, yes, so we actually did good. Pounds. That was a journey. That was a journey. I mean, like the dial. It didn't work. It was really an emotional like it was an emotional. I found such a failure. I thought you were going to cry. It was like, that can't be right. You saw that competitive side come out, didn't you? OK, so how do you strengthen your grip?
I mean, of course, you're going to have those things where, you know, they have you've seen those like spring loaded like things. So like you can do things with, you know, weighted balls and stuff that you can grip. But I mean, honestly, like if you just learn how to strength train and you're putting heavy dumbbells in your hands to do things, then you're going to be not only building your grip strength, but you're going to be putting load on the muscles of the movements that you're doing.
So I'm a huge fan of like multifunctional movements. Right. I mean, you want to try to get as much bang for your buck if you're going to put the time in your workout. So to me, it seems a little training. It seems a little silly that you would sit there with now. If that's all you can do to start and you have to start somewhere. Fine. Right. But I definitely think you would get a better investment for your time if you would just do lift heavy. Let's hurry here first, folks.
Lift heavy, do your dumbbells like and that's one benefit. That would be one benefit then to like doing alternative exercises, using dumbbells and then getting that into your mix versus just always doing the barbell. Right. Because if you're doing squats with a dumbbell, you're holding that in your hands versus if you're doing squats with a barbell, it's just resting on your shoulders. And there's pros and cons to both.
But making sure that you're using different modalities when you're in the weight room to kind of mix things up a little bit. So you get that overall benefit. Bam. All right. One more, right? This one's going to humble me. OK, for sure. I don't know where you're at. I will find out this particular. It's the push up test. Oh, OK. Go ahead. I mean, what is about what is about what am I doing? Get into a standard push up position.
Knees are OK for modifications. Hey. And perform as many push ups as you can without stopping with proper form. Well, then your knees are on the ground if it's proper form. Well, I mean, if we want to be technical, you I know you like to be technical. Well, I like to go by the book. OK, well, go by the book. Technically, many push ups as you can. I can probably do like three if even. What's my number I'm going for? It's just OK here. Hold on.
OK, so with that, we're going to take just a quick little ad break. Follow us on X, formerly known as Twitter at natural fit coach. All right, we're back. Averages vary, but women in their 40s should aim for about eight to 14 repetitions. Oh, there's no way modified 15 to 20. I could probably 15 to 20 if I'm on my knees. But here's the deal. Like we've already talked about this in the last season. But if you have implants, they don't have you do a lot of chest work.
And you could I mean, you can you can train your muscles. But like at the very beginning, they're like, they don't want you to do that. Right. Is your healing, recovering and all the things. So I just got out of habit of choosing to do like a lot of chest exercises. It's your implants are by no means new. No, they're like they're like 12 years old. They're like geriatric. They're they're about probably at the point where many people would say they need to do a lot of chest work.
Probably at the point where many people would say they need to be like replaced. Right. But yeah, should probably are. They're probably what's going on with like my neck and shoulder and stuff. I'm just all jacked up because I've got. So are you not going to do them? I will do them. They're not going to be pretty. I listen. I can maybe do to also. I don't know, because I probably wants to see how I can actually do full. I know I can't do very many full. I think I could do that.
The modified ones. OK. But I hate doing that, because that's also not a real push up. What am I going to do? I don't see you against you, babe. Either. What's going to help you sleep tonight? You know, OK, here's what I'm going to do. I'm going to do regular ones just to see. And then you go. This is a judgment free zone like it's I'm going to do the modified one. It's fine. Whatever you can do is fine. I like this because I know this is one. This is definitely one exercise that there's like.
Careful, don't pop them, babies. Come on. OK, I don't know. Oh, no. I don't know if that's proper form. It's not. I can't get up. I know I don't even have to break. Oh, this is comical. What are you doing? She's just flopping around on the floor. She's going to make me edit this whole end part out. I can't. I can do an elevated one. All right. But you do it. Now you go. I'm zero. Fine. I failed that one. I'm fine with it. I knew that was going to go poorly.
It's fine. Yeah, you're trying to flop around on the ground. And you'll see how it feels, how quickly it happens. You have to start up where you're supposed to. I mean, you're supposed to start like a plank position. Go down. Oh, one, two, three, or she got it. Go, go, go. Oh, oh, oh, oh. There you go. Hey, nice job. Or you dig it for. Good work. Sweating. No, those are not my favorite. No, they're not mine either. I had like my hands up on a bench. I could do those.
Do you want to try it modified? Not really. I kind of flopped on those two. I'm going to count this. OK, I got some kind of I'm just getting on my Apple watch. I surpassed some sort of daily movement. Like, oh, my goodness. I don't know what that was, but I'll take it. It's like your heart rate just jumped. Yeah. Is everything OK? OK, so low upper body strength may indicate weaker overall muscle mass and endurance studies.
Studies suggest that the ability to do 10 plus push ups is associated with lowered risk of heart disease and better overall fitness. So failed. You're going to die. That was fun. That was fun. I'll take three out of four. I could do for I think I'll train for it. I think overall, we both did just fine. Yeah, that's fun. I like these kind of tests. I do, too. Entertaining. I'm glad we were able to do those live. We made it and on air. And so, you know, at the end of the day, do it for yourself.
Yeah. When you think about longevity, it's not it's not just about living longer. It's about living well, living well. Yeah. So if someone wanted to find like the grid for all of their ranges, like did you do a specific search to find that or how did you? Well, I actually went through a series because there's there are several different tests. There's one where you like walk a mile and measure. I'm going to do that. Measure your stride or speed and all that.
I just found the one that I thought was going to work best for us here. Able to do it here. But there there are a lot of different ones. So you could probably just Google like longevity tests. You could. Yeah. Yeah. See, come up with a bunch of them and put yourself through it. You see where you score and what you think and kind of go from there. So fun. It's good. I like it. It's a good it's a good check on where you're at compared to people. And you're like, yeah, right.
I mean, yeah, I mean, I think just even the sit and stand test, that sounds like something so simple. But when you actually go to do it, you know, if you realize like, oh, shit, I can't sit down and get up without using my hands. Yeah, because I mean, that's mobility, that's strength. That's a whole bunch of different things that.
Yeah. Yeah. Every now and then there's an account that like keeps popping up on social media that they'll do like, you know, mobility tests like once a week, like with all their staff, you know, and they'll find different mobility challenges and things that are kind of similar to that. And I did pick up on that one once this last summer. But the high schoolers like, here, let's see, let's see how we can do this.
How mobile we are like, yeah, you talked about earlier, like before we went live, doing, you know, just the deep squat, like the toddler stance, right? Where it's like you're flat footed and your butt's all the way down, like toddlers do and they're playing with toys and stuff. Yeah. And I do feel like that's another good one for adults, especially if you're super sedentary. Yeah. If not rolling up on your toes. Can you really get flat?
Like, what's your ability in your ankles and your hips and your knees? And can you get down? Because the younger you are, you know, we're obviously we're not getting any younger. So the more you can do now, it's going to be easier to start now than it is going to be to like try to make up for this in your 60s and 70s. Like by then. Yeah, I mean, I'm a huge fan of like working that stuff into your lifestyle. Like those are not like you don't have to go to the gym to do that stuff.
No. But you know, like get on the floor. You know, the main thing, you know, it doesn't have to be a workout. Just get on the floor. Yep. And then have to stand up using each side like ten times or whatever. Like getting yourself up and down and moving that full range of motion because our culture, we're sitting in chairs a lot and you're not having to use that, you know, right. Getting down nice and low. And I think it was Lil Jon who said bend over to the front and touch your toes. Yeah.
Do it. Do it. Have you ever seen the videos like compilation videos where they talk about like, why is everyone in their like 30s and 40s? With their arms up in the air. And then they went through, they went through like they played all the songs back to back. That's all we know. They're your hands in the air. It's like, that's what we do, man. No, no. All right, let's wrap this up. This is a long episode. OK. Five minutes. That's good. Test out your own longevity and let us know how it goes.
Yeah. Until next time. Bye. Thanks for listening. Be sure to head over to our Instagram at Nacho Fitness Coach and let us know how you feel about the topic. Do you love it or hate it? Also, don't forget to hit that subscribe or follow button wherever you're listening. And if you like our podcast, leave us a rating. See you next time. You've been listening to Ufany Innovatives Sonified.