Welcome to Nacho Fitness Coach. The podcast where fitness is technically the topic, but let's be honest, we get distracted. I'm Sarah, the fitness expert who actually understands this stuff. And I'm Kaylee, the beginner who thinks Bulgarian split squats are a hate crime. Every week we break down fitness myths, call internet nonsense, and try to make sense of the chaos. while also going off on tangents, making bad jokes, and
questioning our life choices. If you're looking for expert advice with a side of whatever Kaylee does here, or just need a podcast that makes you feel better about your own fitness journey, you're in the right place. All right, let's do this. Or, you know, talk about doing this. So today I told my husband a joke about protein shakes, but he didn't laugh. I guess it went
way over his head. that was a good one oh have we talked about doc talk no that oh my gosh it is seriously like one of my favorites so coach um lyle he's a big like softball baseball guy that i follow for kind of that side of my life and um him and his brother they do basically a dad jokes kind of like channel and that's what i asked real oh my gosh and like they are so funny and it's called doc talk like doc talk because they sit out like on a dock by on a lake
and it's kind of oh yeah you've sent me some of those oh my gosh they are so Funny. And so anyways, if you're looking for a good laugh, I mean, I feel like every day is what gives me like a really good smile because they come up some really good ones. They do. They are funny. So that was a good one. I like that. Thank you. Way to go. All right. So we are don't have chairs. No. Got rid of our pink chairs. Well, I mean, they're right here because we're probably going
to need them still. So we're going to do this episode while doing a wall sit. Oh, this will be fun. I thought this would be a good way for you to redeem yourself from the push -up fiasco. I'm sorry. I'm lost. Listen, push -ups need some work for me. There's no doubt about that. I mean, I literally have not consistently done push -ups in like 13 years probably. That's all right. And so we looked up. I didn't know what the average wall sit time is. Yeah. Wall sits are horrendous.
Yeah, they're not fun. It's awful. Is it 30 to 60 seconds? Three sets? Yeah. We're just going to go for one long set though, right? And you'll see how it goes. Okay. But what are the rules? Do we have rules? I don't know. I think if we would have planned ahead, it would have been a good, like if I lose, I have to eat a can of mushrooms. Oh, not a bet. I'm just saying like a wall sits, not a wall sit. And I mean, people will have variations. Oh, you're saying like,
what do we have to be doing? Yeah. So typically your wall sets are, you've got to be parallel. Right. Your thighs to the floor. You know, you've got to be parallel to the floor. And then oftentimes they will say you can't put your hands like on your knees. Oh. You know, so you've got to have your hands like. I'm already getting sore. Good Lord. This is not going to. I am going to get to redeem myself maybe on this one. Okay, so we're going to do it. Alan's getting in on this
too. Oh, yes. Okay. Do you think this carpet's going to slide? All right, are we ready? Three. I really also don't want to scrape up our newly painted walls either. Okay, there we go. Ellen, you've got to be like this, though. What? Yeah, it's a wall. You've got to sit against the wall. Oh, no, this is so hard. You've got to sit against the wall. Oh, now you already put your hand on the chair. I'm still getting into position. Don't hurt yourself. Ah, there he goes. the videos
of this because that facial expression. He's like, what am I doing here with my hands? There should be a toilet under me is what I feel like. Oh, this hurts so bad. Did anyone actually ever even start a timer to see how long we're going for? So what are we going to do? I'm not okay. Ellen's out. I'm done. I could have done a little bit longer. Oh, my goodness. You guys. Okay, well, I won. See, I did get a chance to redeem myself a little bit. I was like, what, 20 seconds?
No, it was probably longer than that. I bet you we each got to a minute. Oh, my God. Don't you think? No. All right. Alan's not getting up off the floor. Nope. I am producing from down here. Just bring the microphone down. Are we going to do three sets? No. What? Oh, you're done. Oh. That was fun. Oh. Those were totally terrible. That is, wow. You know what? For as much as you made fun of me for the push -up situation, now I can make fun of you for this. But you know
what? I would much rather have strong legs than worry about having a strong chest for a push -up challenge. Well, you don't know. What if you need to lift up a car? Because it's on top of your kid. You know what I mean? Then you're going to wish you had done more push -ups. I'm just saying, you never know what's going to come along in life. Are you lifting or pushing the car? You need upper body strength to lift a car.
But you're not lifting it with your, like, chest if you're trying to actually, like, lift it. I have never lifted a car before, so I don't know. Oh, my. I'm trying to catch my breath. Quit talking to me. We need a minute. Where is that, like, jeopardy? Can we take an ad break? Well, Anne, I'm, like, chugging this. Is your heart rate up, too? Yeah, let me see. Really? Okay. We actually haven't done a good steps challenge in a while. What are your steps at for today?
I don't know how to find my heart rate. It's under the health app, right? Yeah, I think so. Heart rate. Measuring. Let's see. You are out of breath. What is going on? Geez. 103. Are you serious? No. Really? Yeah. But also drinking an energy drink. What? Mine nine minutes ago was 69 beats per minute. So right before we got started in this whole situation, now it's 71. It's the same. And yours jumped up to 103. Oh, no, wait. Now it's 108. Mine's back to 67, 69.
So I literally had zero change in my heart rate. 107. Jeez. Should we try it again? Can. Do you want to go again? Like actually like watch our heart rates? Keep it life. Let's do it again. Let's see what it does. Alan, you're exempt. But look what I know. I see my black jeans got on the wall. Oh, that's okay. I knew it was going to rub. We can always repaint. No, I'm not doing that again. Absolutely not. Okay. Are you ready? Let me get my. Is it running? Okay, mine's running.
Ready? Get into position. Assume the position. Uh -huh. Okay. Are we timing? Are we parallel? All right, eight minutes. So we're right at a minute. Well, right here. The timer. Eight minutes in. So my heart rate's measuring. 124. Mine's actually jumping up now, too. 99. 106. But then mine came down faster than yours. 137. 108. We might need to call an ambulance. 141. 110. 119. 149. This is just like going off for a run. It's like my max heart rate. 150. Well, your max heart
rate is 220 minus your age. 154. You got like 182 or something. Okay, mine's measuring. I turned my watch down and so it's like restarting. 131. What did you say yours is at? That's measuring. You're breathing so hard. My legs are shaking. 156. I'm going to cardiac arrest. Oh, no. Oh, I knocked it. It broke. Oh. I need to sit. Oh, my God. I got it. Here we go. I think it has more to do with the energy drink. What? Well, here. Here's the thing. What did I get up to?
159? Yeah, it was pretty high, but let's actually see the two. Can I fix this? I can do this later. Pull the nail out. There we go. Oh, man. Let's see how fast they come down. Let's not do that again. 133. Here's your idea. I know. That was the dumbest idea I've ever had. Oh, poor wall. That's what I get for wearing jeans tonight. What did you do? Let me see. You see the little scuffing marks. 127. Okay. Let's see how mine is. Look, it's like alert, alert, alert. It's
so mad at you. 118. 106. Okay, so with that, we're going to take just a quick little ad break. If you have something to share with us or even suggest a new topic idea, email us at nachofitnesscoach at gmail .com. Okay, we're back. So this is actually also an indicator of like your health is not only what your heart rate gets to, but then how quickly it can get back down. So it returns back to normal. 102. 92. I broke the three digit mark. 95. 97. You're recovering pretty fast. Oh, my
goodness. My legs were shaking. I'm going to feel that tomorrow. You were. So when I did a presentation for a local high school and did like this wellness day, and I have this presentation that I do, and I have like this master slide deck because I've got all the different talks. I've done all the different years. I have different ways that I will talk about different things
depending on the audience, right? And I they didn't get to do the activity because school had them all dressed in like really nice, you know, like professional attire for like a nice business kind of like learning day. And so anyways, but I have part in one of my presentations that I will do. And the whole point ends up being, listen, when you have a busy life and a lot of demands because you go through different stages
and phases that. Finding ways to just include general activity in your day is highly beneficial. Sure. It does not have to be dedicated gym time. Right. And there was actually a research paper that just came out not very long ago. Of course, I know you love this stuff, but it said that it found the positive health benefits that came from like a sedentary desk job, for example, that if once an hour, if you just got up and did like 10 air squats. Yeah. how much that positively
impacted your health, right? And so it doesn't have to be a lot, but it does have to be just mindful and a habit that you create. So we talked about, you know, when you go to the grocery store, instead of parking in the stall that's closest to the front door, go to the end of the parking lot, use that to get an extra steps, right? And so there is a little activity that I've done with different groups where I'm like, okay, here, we're going to do a circuit and it's only five
minutes. You are capable of doing anything for five minutes. And it's not even a full five minutes. Here's how we're going to do it. I've got five exercises. You're going to be active in that exercise only for 40 seconds. And then you get 20 second rest. Sure. 40 seconds, 20, whatever. And we're going to go through the five exercises. So the total time that you're going to invest in this is five minutes. But your active time is really only going to be like a little over
four. Like, you know. Not even quite four, like three minutes and 40 seconds or whatever it is. Okay. So you start going through this and I'm like, okay, here's the first one. Jumping jacks. Oh. And honestly, like adults don't jump very much. Like if you really probably think back the last time. So, cause I did, I tried jump roping, I don't know, last year. It's when you haven't done something like that in so long, it feels so it's like foreign and wrong even.
Yep. Yeah. As adults, we don't. Have you jumped lately, Alan? When was the last time you jumped? Like, jumps. Oh, he played basketball. I heard Jordan over there. There we go. Okay, well, that's one way to do it. Okay, leaps, jumps. Still, you physically, like, took your body up off the ground. You know, so, okay. But whether it's in a sport, maybe do it for, like, fun a little bit and get a few of them in. Most people don't choose, like, if you've got a gym workout. Are
you jumping? Right. Right. I mean, we're not really usually incorporating that in. No. So the first one is jumping jacks. Have you jumped on a trampoline in a while? Sometimes when we go over like the trampoline park. Yeah. I will, but not a whole lot. Yeah. Honestly, I really do need to spend some time working on like. You're jumping. My core strength and my pelvic floor. Because you pee when you jump. I actually don't. I do. But you do. I actually don't, but I feel
like I could. And then that ends up being enough for me being like. Just feeling like you could? No, I will be jumping and it'll be fine. And like, I will just feel that pressure. You had all C -sections, right? I did. So mine isn't from actually like childbirth, but I, you know, when you have your abdominal wall cut through. And then I have not done a lot of work to actually like make sure I've put it back together very
well. Yeah, I fully pissed myself. For the very first time, when the one here in town opened, me and my sister went, and I'm like, oh, no. No, not even close. No, no, no. Please do not. I tried it. I'm like, I didn't know I was supposed to bring a change of underbunders, you know? But you needed them. Now I do. Now you know. You take them. Oh, yeah. You just take the change. Wear a pad or something. Oh, yeah, that's true. That works. Or, you know, you could just go see
our friend Stephanie from... What was it? Season two that we talked to her and she was like, Kaylee, just because it's common doesn't mean it's normal. We should get that fixed. Just anyways, that's a whole nother thing. That's not the same, but okay. So five, so jumping jacks for 40 seconds and then you get your 20 second rest, right? And then the next one is wall sits or no, pull squats. Do you like squats? Should we do this
now? Maybe we should. What are pull squats? Like you're sitting in like an air squat and you kind of just pulse at the bottom. Yeah. Yeah. Yeah, we could do that. And then it's... I'll try anything once. You know me. Push -ups. We know how that goes. And then... Can you do all this stuff with your neck? No, I probably shouldn't do any of that. That's actually a good point. I forgot about that. Do you want to do it? I'll put you through it. You want, yeah, you've been keep
wanting like a personal training session. Here, I'm offering to give you a free one. Just with body weight stuff. We'll see if you like it. Do we have a topic for this episode? This is just it, I think. Well, I think, I mean, it's just understanding the value of body weight. Are we really? Almost. And then the last one is a little plank jack, which I like my little plank jacks because so then you do the jump squats. And I, well, I told the high schoolers, I'm like,
you know what? By the time you get through that third one, you're actually probably already feeling pretty gassed. Like your heart rate's probably up and you're like, your heart rate's up. You're beating faster. You're breathing heavier. You may already have also broken a sweat and we're only like three minutes in. Yeah. And so then
you do your squat jumps. So anytime you're like using your legs, lots of muscle movement, lots of energy squat jumping up to this you know and then squatting and jump like consistently like going and going i'm like your reps you're probably only going to do in 40 seconds i don't know 12 to 15 max which you would think that's not that much but it's a lot right and then the last one is those plank jacks which again you're in a plank it's testing kind of your core strength
a little bit and then you just jump your feet like in and out do we have room in here Yeah, we probably could for one person. Two, it won't work. I feel like we should do this. Are you up for it? Yeah, I'm up for it. All right. Okay, so let's make some room here a little bit. It's all for the content. All of it. All right, so here, this is what we're going to do. Okay, you've wanted your session. I'm at 104 right now. Oh, you're just thinking about it? It's back down
to somewhat normal. Ellen was getting worried. I was. Okay. Do I need to look up my actual, like, I don't remember. I think that was order. I did. Should I look it up for sure? Yeah. Okay. There we go. Open the door so there's some air. Yeah. Some airflow. Kaylee's going to need it. All right, so at home, write this down. You could do this with us, right? I mean, you could do carve out five minutes, find a spot. That's all we're going to do. If I can do it, we don't know
if I can do it yet. So here's the deal. We've got five exercises. So a total of five minutes, but not even active five minutes. You're going to do 40 seconds of the exercise, and then you're going to do 20 seconds rest. So I'm going to time it, and then we're going to go. So your first one is jumping jacks. So then I'm going to time it for you while you go. All right. Are we ready? Is there a wrong way to do jumping jacks? Well, technically you're supposed to go
all the way from your thighs. Your hands have to go all the way up. Clap. Like. I mean, it doesn't have to clap, but you can... My thighs don't need to clap either. Well, your thighs might clap. Your thighs might clap. I mean, they might. So you might want to go sideways so you don't clock the... I mean, I don't know. You got room? All right, do you know how to do a jumping jack? I don't know. I mean, so you go out, yeah. But your hands are supposed to go
all the way up and get, like... Well, they don't have to clap, but they need to, like, touch. Touch or something. Okay. Are you ready? How long am I doing this for? 40 seconds. You can do anything for 40 seconds. All right. Are you ready? Okay. Here we go. Three, two, and one. Go. I'm peeing my pants. No, I hope not. Soft jumps. Soft jumps. Do you have to step side to side? Is that like a set tempo you got to go? No. I mean, just as much without peeing. It would
be great. You got 10 seconds to go. Keep it up. You got it. There, see, now we go. Oh, she was holding out on me a little bit. Try not to pee. I know, I don't eat or pee. That would make a mess. I don't want to deal with that. Okay, three, two, one. Now rest. Okay, so the next one then. Okay, so with that, we're going to take just a quick little ad break. Hey, y 'all. Thank you for listening. This is show producer Audio Allen.
While the girls are taking a break, and I kind of need one too, like, follow, and subscribe. Stick around. We'll be right back. Okay, we're back. Is the pulse squat. So then that you're kind of sitting in like an air squat, and you should be down here. I'm so resting. Yeah, right now you're still resting. I was just doing your demonstration, but you've got five seconds now to rest. How long do I have to do that? Forty seconds, just like the first one. Okay, three,
two, one, go. Air squat. Pulse it out. Now this one, you're probably going to want to make sure you're breathing. This would not be good if you hold your breath. And after these wall sits, I'm sure this is going to feel actually really nice. Just kind of let those thighs burn. Are you sitting back on your heels? Don't roll your toes. Hang in there. Just pulse. Nice and low. Burns so bad. It does burn. Keep it up, though. You got it. You can do it. You can do this. Hang
in there. Three, two, one. Okay. Rest. Come on out of it. Okay, now this is 158. See, so it doesn't take a lot. You're hurrying up. Next one's push -ups. How do you want to do your push -ups? On the floor? I mean, you kind of have a push -up master. I'm not going to do them on the floor. Where else am I going to do them? Well, you can do them against a wall, or you can do them with your hands on a couch. I've got to do push -ups for 40 seconds. Well, yes,
go. Yes, you are. I didn't say how many. I just said you need to do it for 40 seconds, so you've got to make an effort here. Get this out of your face. You got to breathe. Push up and go. Come on. You're almost halfway there. Well, you're over halfway on the push -ups, but almost halfway on the whole thing. You got 10 seconds to go. Come on. Get one more in. You can do it. Last one. Come on. You can get one more in. 3, 2, 1. All right. Now rest. All right. Now you got
20 seconds to rest. This one's a doozy. Are you ready? What? What is it? It's the jump squat. So you have to, like, squat. You've got to touch the ground, and then you've got to jump up. And then you've got to go straight back into the squat. Touch the ground and up to the ceiling. All right, ready? Go. Squat? Yeah, squat. Touch the ground just with your hands and jump straight
up from the ground. So the key to this one is that when you're at the bottom of your squat, you're exploding up off the ground, and you're trying to jump as high as you can. I'm knocking out our ceiling tiles up there. Are you even getting off the ground? I know that one you did maybe a little bit. Go. Come on. Keep breathing. You got 10 seconds to go. Come on. You're almost there. You haven't even been working for four minutes yet. Three, two, rest. Listen to your
hop -to -hop, girls. Last one. I'm just choking on my hair. There's another one? Here. All right, so it's a plank. Watch your neck. Plank, but then you go out and in with your feet. Oh, Lord. Okay? All right, last one. Last one, ready, go. That was your 20 seconds rest. All right, let's go. Let's go, let's go, let's go. Plank, plank. So, small. You have plank, and then just do little jumps with your feet. All right. I'm going to start this one over. I'll start in 40 seconds
when you go. There we go. You can go up on your hands. It's easier on the hands on this one. You don't want to do your hands? Don't grasp your hands together. Hands. There we go. Now she's got it finally. We'll add those 10 seconds back on. She's slacking over here. You might want to add another 10 seconds for the 10 seconds that she has. I know, right? Goodness. What is going on here? She thinks she wants to train with me. Okay, that's fine. She's not getting
off the floor. She's done. She's done. All right, what's your heart rate? Does it say your max? It's reading. Where'd she get? Okay, that was only five minutes total. Not even 5. 142. I got up to 165. 165 after the jumps? Kaylee. What? Do you even work out? You didn't do any of it. Do you even work out on your own? You didn't do any of it. Listen, I have done that in front of teaching an entire room of kids. Since when?
Since the last time you did that. It was probably, like, I did a talk at the high school probably two years ago and did that. Yeah. Two years. You didn't do it. And I do it with them. Yes, I absolutely do. And I actually am talking then, too, while I'm doing it. You just wrecked her. Do you still want to train with me? No. Oh, man. That is like. That wasn't even five minutes. Do you even work out on your own? What do you do? Not that. Quickly. So, how's it going? How
are you feeling? You didn't do it. Well, not today, but you don't get to talk shit to me. I have done it before. I did a push -up challenge with you. I just did six. Good job. That I cannot. I'm a horrible push -up. I do not do pushups. I don't think you would have done very good on the plank one either. I actually, I could probably do the plank one right now. I'm still fine. For 40 seconds. That one's not that bad. It's terrible.
I'm going to be hurting tomorrow. Well, then obviously look, then here's my little slide deck. You ready for this? So it's like, okay, here's your, here's, you know, cause I have them have a visual, you know, so you can see which one's
next and kind of like a little. thing of what it is and then i give you a cute little a cute little trophy yay makes it all worth it it is the smallest little clap in the world oh my god i was doing that so you're recovering you i mean you're recovering pretty good tell me i did a good job you did a great job well i say okay you did a good job good you could say great i mean you did not get started right at the end of the 20 seconds i think i got a last one i
think i got a B, A minus. B plus? B plus. B plus, that's fine. Yeah. Yeah. No. Good effort. Thank you. Not great, but good. B plus. B plus. So, proof that you don't need dedicated gym time, right? You can do it right here in our tiny little studio. Proof that you can do it right here in your tiny little studio. Proof that you don't need a bunch of extra equipment. Listen, just get started. If I was going to make this a regular thing that I did every day, I'm not. I would
take a minute break. That's not the point. The point is that it keeps your heart rate up high. You could very easily add that into your little treadmill workout. So there is actually a style of workouts is called Tabata. And that's kind of where this like originated from, because. Tabata does the 40 seconds with the 20 second rest, but you do it for eight rounds. And so there will be exercise that, like workouts that people will write that you will do an exercise
kind of in that pattern. So like I went through a period of time with one of the programs that I did where it was, you know, four weeks of a Tabata type exercise. And so it's like you do, you know, you're doing bench press, for example. And you do active reps during the 40 seconds. And then you rest for the 20. And then you do 40. But you do that for eight rounds. I do also just want to point out that if you had asked me to do this two, three years ago. You would
not have done it. I would have vomited. Oh, that's probably true, too. Legitimately. Yeah. See? So you're getting better. Good job. Thank you. See? Trophy. Thank you. B plus. B plus. So. Okay. I mean, that's it. That's all. That's all we got. But I feel like we did. That was kind of fun. It all started with Kaylee saying, you know, I think we should start this one with a wall squat. I was like, okay, with a wall sit. I was like, let's do it. And then it's like, what are
we going to talk about? I was like, I have an idea. All right. The workout, though, that I just put Kaylee through was not planned. No. Necessarily by her. She did not. approve of that before we started, but that is the pressure of, you know, the pressure of the content. Edit a lot of breathing out of this episode. No, that's the best part. You'd be like, I don't know what happened in the episode, Sarah. Sorry. Can't
edit any of it. I post it. You can change your social media stuff, I guess, but on RSS, it's going all. You don't think I have access to our RSS? That's cute. Oh, you pull that off and you redo it. Darn you. Anyway, let's wrap this up. She shouldn't be editing. Listen, she's not supposed to be editing episodes, but I have a feeling she's been cutting shit out. Whatever. Okay. Anyway, so that's it. Okay. Just move your body. It can be simple or make it a little game. Get
through it. So 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 Euphony Innovative's Sonified.