Aug. 27, 2024

Exploring Basic Exercise Types for Beginners

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In this episode, we discuss different forms of exercise suitable for those new to fitness. We cover flexibility, mobility, strength training, and cardio, providing valuable insights and practical tips. They also highlight yoga, Pilates, P90X, and even exercise video games as effective ways to get started. The episode concludes with recent vegan fitness news and a discussion on homemade vegan recipes including pizza sauce and cashew mozzarella.

Chapters
00:00 Introduction to VeGAINS Fitness and Nutrition Podcast
00:22 Exploring Flexibility Exercises
04:56 Understanding Mobility and Foam Rolling
07:59 Diving into Resistance and Strength Training
12:17 Exploring Fun Cardio Alternatives
14:33 The Benefits of Circuit Training
16:25 Building a Beginner Fitness Program
18:42 Vegan Fitness News and Delicious Recipes

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00:00 - Introduction to VeGAINS Fitness and Nutrition Podcast

00:22 - Exploring Flexibility Exercises

04:56 - Understanding Mobility and Foam Rolling

07:59 - Diving into Resistance and Strength Training

12:17 - Exploring Fun Cardio Alternatives

14:33 - The Benefits of Circuit Training

16:25 - Building a Beginner Fitness Program

18:42 - Vegan Fitness News and Delicious Recipes

WEBVTT

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Welcome to episode 17 of the Deficient Vegans podcast.

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I'm the muscle deficient vegan here with the protein deficient vegan.

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You wanna say hi?

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Hi.

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Hi.

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So today we're gonna talk about different types of exercise you can do.

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So this is gonna be pretty basic if you're trying to just get into doing some kind of workout, some kind of fitness, and you might not know which avenue to take.

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There's a lot of different ways you can exercise.

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So we're gonna talk about some of those.

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First up, we're gonna talk about flexibility.

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This is something that a lot of people have an issue with, especially if you haven't been moving around lately, and it's pretty low impact.

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Easy to get into.

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Flexibility is basically just stretching out your muscles, getting them to where they can get into different positions and you feel a little more

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limber.

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The technical definition of flexibility is the ability to temporarily elongate a muscle so you can bend your arm a little more.

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You can touch your toes,

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you can touch your toes, stuff like that.

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Having extra flexibility can also help you avoid injuries.

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In some cases, there's uh, some debate around exactly how much it helps you, but it doesn't seem to hurt.

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You can do stretches kind of around other workouts if you're combining that with something else, or you can do stretches on its own in a standalone workout if you're doing stretches with some other workout like strength training.

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You don't really want to do what we call static stretches, which is where you just like bend your leg and hold it for 30 seconds.

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Something like that.

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You don't wanna do that necessarily before the workout, 'cause you can lose a little bit of your strength for that workout in particular.

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But you can do what are called dynamic stretches, which is more where you kind of swing your arm.

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You may have seen people grab a resistance band in the gym and kind of, you know, move their arm back and forth while they do stretches.

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You can do that and it doesn't have that same issue.

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Have you ever done P 90 X?

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I've seen P 90 X. I haven't tried it.

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They have really cool dynamic stretches that I've always liked.

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Like they do the hug yourself.

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Yeah.

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I really like the hug yourself one.

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And then they also have one where you like stir the soup.

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Oh yeah.

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So I did do that.

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Stir the soup stretch with you.

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That was pretty cool.

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Stir the soup stretch is very underrated.

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Yes, there's a common muscle cramp you can get in your upper back if you're doing weightlifting.

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And uh, there's a couple of different ways to stretch it out, but that stir of the soup where you basically just, you know, lean over and yeah.

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Wave your arm around a little bit, that helps a lot with that particular cramp.

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Yeah, and it kind of like, um, stretches out your legs too, 'cause you're bending forward.

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Yeah.

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Hamstring stretch.

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Plus it's fun.

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And then Tony Horton will be like, what soup are you stirring?

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Yeah.

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And then he shames you if you say something like bisque, because he's like, no, we don't eat butter.

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I've seen you do a couple of P 90 X's.

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They look pretty cool.

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So I They are pretty cool of stretching work.

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Do they have what?

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Stretching specific work workouts?

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They do have a stretching specific.

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I think it's like 60 minutes actually.

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Just all stretching.

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Wow.

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I don't know.

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I've always liked P 90 x. I know it's like 20 something years old now, but like, man, it was good.

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It's still good.

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From what I've seen, the way they structure the workouts is actually pretty solid.

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Yeah.

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No complaints really.

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I'm a big fan.

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Um, you can also do yoga.

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That's the one probably people probably think of the most when they think of, you know, flexibility.

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Mm-hmm.

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And

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really been around for a very long time and pretty effective.

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So you can do like a beginner yoga routine until you get more comfortable with it.

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Or you can do that wrestling guy.

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What is that guy?

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Oh

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yeah, the DDP Diamond Dallas page has a yoga.

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It's called DDP Yoga.

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Um, yeah,

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I didn't like that.

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'cause he doesn't use the right names for stuff.

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Yeah.

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Well, I don't know the right names for stuff, so I, so I know it

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doesn't bother you.

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I

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liked it quite a bit.

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Um, I, I need to do that one more, but I did like that.

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Yeah.

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You can also check out, there's something called starting stretching.

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So there's an old weightlifting routine called Starting Strength and somebody made, starting stretching to kind of go along with it.

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Uh, and it's just a handful of stretches you could do kind of over and over, do 'em once a day maybe.

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Get a little extra flexibility.

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Yeah.

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And you can find a bunch on YouTube also.

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Oh, for sure.

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Yeah.

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There's tons of stretching routines out there.

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And then I personally inherited all of my mom's, like early 2000.

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Late nineties VHS tapes.

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Yeah.

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And I've got a couple yoga ones that are.

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Really excellent.

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They've got the like majestic woodsy music vibe.

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Oh, Denise Austin had this really good 20 minute power yoga video, which I think was the first one I ever did.

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Yeah.

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I liked it.

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I don't know.

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Yeah, I'm sure.

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I mean, yoga hasn't really changed, so I'm sure they're just as effective as they ever were.

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Yeah.

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Yeah.

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So if you want to get into something that's low impact, kinda easy to start, but can be really hard.

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Like if you don't find a beginner routine, I would recommend doing some, some just flexibility to get into the.

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A group of things.

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Yeah.

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Don't go pro.

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No

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yoga first or you're not gonna be able to walk.

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No.

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And if you think yoga or flexibility is not something that's really sophisticated enough for you to do, I recommend you just try some yoga.

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It's probably gonna be pretty difficult.

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Uh,

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dude, it's hard.

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Even from like a cardio perspective, some of that stuff's pretty hard.

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Yeah.

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And strength too.

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A lot of that stuff has some strength built in.

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Yeah.

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For some of the poses, you have to be able to manipulate your own body weight pretty well, so

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Yeah, like they got some different planks and stuff.

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Yep.

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There are definitely beginner routines that don't require a lot of that.

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Yeah.

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You

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can work your way up.

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Cool.

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Next up is mobility.

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Kind of similar to flexibility, but mobility is the ability to move through a full range of motion under load.

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So mobility adds the aspect of like weight basically to kind of a, a sort of like a stretching routine.

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Also, under mobility is something like foam rolling.

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So you may have seen people, uh, have a little.

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Foam cylinder type thing and, and get a, get on the ground and uh, roll body parts around on it.

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Uh, so that's something called foam rolling is the kind of, uh, casual term.

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I think it's technically called self myofascial release.

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Wow.

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Yeah.

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Uh, which basically is just a way to get some blood moving to a certain part of your body in certain muscles.

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I don't know if I just don't how to do that.

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Right.

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But that always hurts.

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It's supposed to hurt.

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Oh, so you're probably doing it right?

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Yeah.

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Okay.

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Yeah.

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And usually if you get to the part that hurts, you wanna roll that part out a little more.

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Oh, you just keep going?

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Yeah.

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Yeah.

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It's pretty brutal.

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Okay.

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But it, you just always keep going because No.

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No.

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Okay.

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No.

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The disclaimer, no, don't, don't go until it like really hurts.

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Right.

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But yeah, if it's a little tender.

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You might try rolling it out a little more and see how that feels.

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Okay.

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I guess tangentially, is that how you say that?

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Tangentially?

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Tangentially.

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I bought this thing off of Shark Tank as you do.

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Yeah.

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And it was like this acupuncture back thing.

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Yeah.

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Because I had this like part of my back that was hurting, so I was like, I'm just, it hurts really bad when I poke it.

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Mm-hmm.

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So I'm just gonna keep poking it until it stops hurting.

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No, that was a bad idea.

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Yeah.

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I could not lay down for like three days.

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That sounds like a bad idea.

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So I wouldn't recommend going that way.

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It

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kind of felt good at the time though.

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Yeah.

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You know.

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Yeah, we

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gotta weigh those things out,

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right?

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It hurts So good.

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Yeah.

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So, uh, the foam rolling has been shown in studies to be able to improve your range of motion.

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So maybe if you've got some exercises or even something functional you're doing, like you want to do squats, you wanna squat lower, you have some kind of, like you, maybe you're doing rowing and you can't quite bend to the spots you need.

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Anything like that where your, your range of motion personally is limited.

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Split squats.

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Split squats, yeah.

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Something like that.

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You can work on that.

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With foam rolling, um, before you do your exercises, uh, it doesn't make you any stronger, but increasing the range of motion and it also help increase your stability so, you know, a little less chance of getting hurt, uh, a little more.

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You just kinda a solid feel as you do the exercise.

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Better form.

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Yeah, better form.

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So definitely something to try.

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Mm-hmm.

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And then for like a mobility routine, you can do something like Pilates, which is, uh, kind of similar to yoga, but it involves some dumbbells and, uh, a little bit of weight.

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Yeah.

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And along those lines you could do the P 90 x 90 minute yoga Yeah.

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Video, which is like insane.

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And they do about like 45 minutes of sun salutation.

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So

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yeah, at that point everything's strength training, right?

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Yeah.

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If you're done it for 45 minutes in a row.

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Uh, and yeah, even, um, professional athletes, a lot of NFL players will do Pilates to try to be, make sure they have full range of motion to go out there on the field and do everything they need to do, and they're not limited that way.

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Next up.

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Is, uh, any kind of like resistance training or strength training?

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So this is typically something like weightlifting right there.

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Uh, if you go out there with dumbbells, barbells, you're in the gym, your machines, stuff like that,

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or resistant bands,

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resistance bands.

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Yep.

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But you can also do resistance training with just your body weight.

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Pull-ups.

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Yep.

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Pull-ups, uh, pushups.

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Crunches, things like that.

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Mm-hmm.

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Sponges.

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Those will burn your legs out if you do 40 back and forth ones.

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Oh, absolutely.

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Air squats too.

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Yeah, so I mean, you can make a whole routine if you're on a budget or you just don't wanna have a bunch of equipment in the house, you don't wanna go to the gym.

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You can make a routine.

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You can do for probably years on just your body weight and be really effective and make a lot of progress.

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Yeah.

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Uh, it's a little harder.

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It's not optimal because you can't like add five pounds every time necessarily.

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I mean, if you get something like a weighted vest, but then you're not really doing body weight or

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a child or

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Yeah.

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Somebody to sit on your back.

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Yeah.

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So it's, it's not quite optimal.

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But I mean, you would just do more and do more sets, do more reps, um, and you can definitely get a good routine with just your body weight.

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So any kind of just general resistance, strength training, you know, this is the typical thing you think about probably when you think about exercise.

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In the gym.

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Another way you can get into exercise is with cardio or endurance type exercise.

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So endurance just means being able to go for a long time.

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So I think that probably the standard example of this is people like go for a long run or go for a long bike ride.

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Running can be a little hard on your joints, but uh, some people still really enjoy it and it is great exercise for your heart.

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So if that's something you like to do, you can just go out and start running.

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Even walking can be cardio.

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I mean, if you do it long enough and you do it kind of a fast pace

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or if you take little baby dumbbells.

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Yeah.

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Or those like walking six.

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We bought those we haven't fully figured out

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Yeah.

00:09:40.470 --> 00:09:42.000
How to use those properly.

00:09:42.059 --> 00:09:42.120
Yeah.

00:09:42.120 --> 00:09:42.509
Where are they?

00:09:42.514 --> 00:09:43.350
The uh, the Nordic

00:09:43.350 --> 00:09:43.919
walking stick.

00:09:43.919 --> 00:09:43.980
The

00:09:43.980 --> 00:09:45.149
Nordic walking sticks.

00:09:45.149 --> 00:09:45.509
Yeah.

00:09:45.659 --> 00:09:47.429
Still not sure how to use those.

00:09:47.460 --> 00:09:49.860
If anyone has tips, yeah, let us know.

00:09:49.865 --> 00:09:50.875
Yeah, we watched a couple videos.

00:09:51.534 --> 00:09:54.210
We didn't really try it outside, but we tried walking around the basement for a while.

00:09:54.210 --> 00:09:54.840
It seemed pretty cool.

00:09:54.840 --> 00:09:56.580
And it was definitely harder than just walking.

00:09:56.850 --> 00:09:57.000
Yeah.

00:09:57.360 --> 00:10:01.950
So you could also do power walking, walking with a weighted vest, anything like that in the walking category.

00:10:02.200 --> 00:10:10.779
And then in kind of the more than walking category, we got running, cycling, rowing on a rowing machine, swimming a lot of different things like that.

00:10:10.990 --> 00:10:12.159
I love a row machine.

00:10:12.220 --> 00:10:12.429
Yeah.

00:10:12.429 --> 00:10:17.500
The row machines are good and they're actually like probably one of the, well rowing machine is really good for a warmup before an exercise.

00:10:17.529 --> 00:10:20.049
'cause it's kind of full body or you're in your legs and your back and your arms.

00:10:20.065 --> 00:10:20.184
I

00:10:20.190 --> 00:10:20.919
mobility too.

00:10:20.919 --> 00:10:21.039
And

00:10:21.039 --> 00:10:21.549
mobility.

00:10:21.580 --> 00:10:23.409
'cause it's a pretty big range of motion you gotta go through.

00:10:23.649 --> 00:10:23.740
Mm-hmm.

00:10:23.980 --> 00:10:25.690
So rowing machines all around are just.

00:10:25.799 --> 00:10:26.580
Really nice.

00:10:27.000 --> 00:10:29.129
Um, and they don't take up a whole lot of space.

00:10:29.129 --> 00:10:30.149
They're kinda long.

00:10:30.509 --> 00:10:30.750
Yeah.

00:10:30.750 --> 00:10:31.830
But, uh, they're not very wide.

00:10:31.860 --> 00:10:33.389
I think you can hang them on a wall too.

00:10:33.389 --> 00:10:33.509
Yeah.

00:10:33.600 --> 00:10:36.750
Most of 'em you can pack up against the wall if you wanna keep one in your house.

00:10:37.259 --> 00:10:38.220
Every jam will have one.

00:10:38.460 --> 00:10:42.480
And the one we have, it has this little fish game you can play.

00:10:42.570 --> 00:10:42.720
Yeah.

00:10:42.720 --> 00:10:47.100
Where you're this little fish trying to avoid getting eaten by shark, but then you eat these other little fishes.

00:10:47.620 --> 00:10:48.220
Oh yeah.

00:10:48.309 --> 00:10:48.789
Which is kind

00:10:48.789 --> 00:10:49.210
of sad.

00:10:49.210 --> 00:10:50.980
But also get points.

00:10:50.980 --> 00:10:51.139
They're digital.

00:10:51.139 --> 00:10:51.254
They're digital.

00:10:51.404 --> 00:10:52.389
It's digital, so it's okay.

00:10:52.419 --> 00:10:55.629
Also a really good form of cardio that you pretty much only see in a gym.

00:10:55.629 --> 00:11:00.100
I don't think anybody has these at home and maybe you haven't even used, 'cause they're kind of old school is a StairMaster.

00:11:00.789 --> 00:11:01.179
Ew.

00:11:01.269 --> 00:11:03.294
Yeah, exactly.

00:11:04.000 --> 00:11:04.570
But that'll give, although

00:11:05.110 --> 00:11:07.899
you know that they're a couple boflex ones that.

00:11:08.455 --> 00:11:15.205
Have the illusion of being an elliptical, but they're really just like, oh yeah, an angry elliptical, StairMaster child.

00:11:15.210 --> 00:11:15.309
Yeah.

00:11:15.309 --> 00:11:16.470
That boflex thing's kind of crazy.

00:11:16.809 --> 00:11:18.085
Oh, I hate that thing.

00:11:18.534 --> 00:11:18.684
Yeah.

00:11:18.684 --> 00:11:20.754
That's more of a, a hit type thing.

00:11:20.754 --> 00:11:22.044
High intensity interval training.

00:11:22.044 --> 00:11:22.105
Yeah.

00:11:22.105 --> 00:11:22.495
It's like,

00:11:22.524 --> 00:11:25.914
do it for 15 minutes and uh, you'll live forever or something.

00:11:25.914 --> 00:11:26.034
Yeah.

00:11:26.429 --> 00:11:26.870
I don't know.

00:11:27.220 --> 00:11:27.509
Yeah.

00:11:27.830 --> 00:11:28.669
I would count it as.

00:11:29.289 --> 00:11:31.120
Stair master adjacent though,

00:11:31.179 --> 00:11:34.450
and that's actually a whole other category of cardio is HIIT training.

00:11:34.840 --> 00:11:38.470
There's one called Tabata, and there's a couple other protocols for it.

00:11:38.470 --> 00:11:47.950
But basically it's some form of like, go really hard for a minute, rest for 20 seconds, go really hard for a minute, rest for 20 seconds, and you can change that, you know, timer, kind of however you want.

00:11:47.955 --> 00:11:48.024
Yeah.

00:11:48.044 --> 00:11:49.985
But the idea is go real hard.

00:11:50.529 --> 00:11:56.440
Ease off and then do that a few cycles and you, the workouts are a lot shorter usually, uh, 10 to 20 minutes.

00:11:56.740 --> 00:12:05.019
But the benefits are just as good as doing like an hour on a treadmill or an elliptical as kind of like a traditional long, steady state.

00:12:05.019 --> 00:12:05.740
Cardio is.

00:12:05.799 --> 00:12:11.289
People typically do that for 45 minutes to an hour, but if you do hit, you can get kind of the same benefits in 10 to 20 minutes.

00:12:11.649 --> 00:12:11.860
Yeah.

00:12:11.860 --> 00:12:13.480
And you can do that on a bike.

00:12:13.720 --> 00:12:13.960
Yep.

00:12:14.409 --> 00:12:15.039
Uh ooh.

00:12:15.039 --> 00:12:17.259
Battle ropes, yeah, are pretty good for that.

00:12:17.259 --> 00:12:18.580
Battle ropes are good for cardio.

00:12:18.669 --> 00:12:19.419
Yeah, for sure.

00:12:19.794 --> 00:12:22.945
And for just like hitting like for circuits or whatever.

00:12:23.004 --> 00:12:23.215
Yeah.

00:12:23.335 --> 00:12:23.965
And they're real fun.

00:12:23.995 --> 00:12:25.825
Also, another one that's kind of non-traditional.

00:12:25.975 --> 00:12:28.404
There's a lot of video games now where you can do, do exercise.

00:12:28.585 --> 00:12:30.745
Oh my God, I love Beat Saber.

00:12:30.835 --> 00:12:30.924
Yeah.

00:12:30.924 --> 00:12:31.375
Beat Saber.

00:12:31.375 --> 00:12:32.125
A VR game.

00:12:32.394 --> 00:12:32.664
Yeah.

00:12:32.664 --> 00:12:34.554
You have to like go hard though.

00:12:34.705 --> 00:12:34.914
Yeah.

00:12:34.945 --> 00:12:35.274
You can't

00:12:35.274 --> 00:12:37.075
just like move your wrists.

00:12:37.134 --> 00:12:37.345
Right.

00:12:37.345 --> 00:12:40.794
You have to be like fully immersed for I think for it to count.

00:12:40.945 --> 00:12:41.245
Yeah.

00:12:41.605 --> 00:12:43.014
Oh, and then they have this one on this.

00:12:43.100 --> 00:12:43.940
Switch.

00:12:43.970 --> 00:12:44.059
Mm-hmm.

00:12:44.570 --> 00:12:45.769
Is it ring fit?

00:12:46.220 --> 00:12:46.850
Yeah, something like that.

00:12:46.850 --> 00:12:46.970
They

00:12:46.970 --> 00:12:50.389
have like a, a Pilates, uh, circle thing.

00:12:50.389 --> 00:12:51.620
What are the, the arm ones?

00:12:52.404 --> 00:12:53.019
Oh, I don't know.

00:12:53.304 --> 00:12:57.684
It's like a, it's like shaped like a circle and you push it in, I don't remember what it's called.

00:12:58.465 --> 00:12:58.495
Okay.

00:12:58.495 --> 00:12:59.995
Anyways, it's something they use in Pilates.

00:13:00.085 --> 00:13:00.294
Yeah.

00:13:00.475 --> 00:13:04.345
But you use that And it also has like, uh, I think leg cuffs.

00:13:04.825 --> 00:13:05.245
Oh, that's pretty cool.

00:13:05.245 --> 00:13:05.455
Because you

00:13:05.455 --> 00:13:07.345
like fake run while you're playing it.

00:13:07.345 --> 00:13:08.245
Anyways, that's a fun game.

00:13:08.544 --> 00:13:09.955
It's kinda like that old Wii sports.

00:13:09.955 --> 00:13:10.884
I don't know if you've ever played that.

00:13:10.975 --> 00:13:11.125
Yeah.

00:13:11.129 --> 00:13:11.259
Oh

00:13:11.264 --> 00:13:11.725
my God.

00:13:11.875 --> 00:13:11.904
Okay.

00:13:13.799 --> 00:13:17.274
My brother was playing we tennis at his friend's house.

00:13:17.335 --> 00:13:17.544
Yeah.

00:13:17.754 --> 00:13:18.264
And.

00:13:18.585 --> 00:13:22.904
His friend's mom walked behind him and my brother accidentally backhanded her in the eye.

00:13:23.210 --> 00:13:23.429
Oh.

00:13:23.429 --> 00:13:23.460
Oh my God.

00:13:24.375 --> 00:13:28.605
I don't remember if she fell over or not, but it was like, I think he almost gave her a black guy.

00:13:28.605 --> 00:13:29.745
It was like a whole thing.

00:13:29.745 --> 00:13:29.804
Yeah.

00:13:30.465 --> 00:13:36.794
Uh, so anyways, if you're gonna play video game sports and stuff like

00:13:37.034 --> 00:13:37.274
Yeah.

00:13:37.825 --> 00:13:39.534
You know, make sure no one's around

00:13:40.524 --> 00:13:40.585
you.

00:13:40.706 --> 00:13:43.345
Yeah, definitely, definitely have some spatial awareness.

00:13:43.345 --> 00:13:44.215
The VR helps with that.

00:13:44.215 --> 00:13:47.485
'cause it gives you a little zone to be in, but people can still walk into that.

00:13:47.490 --> 00:13:48.080
You gotta be track.

00:13:48.080 --> 00:13:48.279
Oh

00:13:48.279 --> 00:13:48.289
yeah.

00:13:48.595 --> 00:13:49.735
Oh, another good one.

00:13:50.245 --> 00:13:52.764
Uh, did you ever play switch boxing?

00:13:52.764 --> 00:13:53.695
I really like that.

00:13:53.725 --> 00:13:54.955
Yeah, that's, that's a really fun one.

00:13:55.024 --> 00:13:55.384
Yeah.

00:13:55.654 --> 00:13:59.794
So there's a lot of, uh, video game type stuff you can do for cardio, uh, if you wanna do it that way.

00:13:59.825 --> 00:14:04.985
And then last but not least for kind of cardio endurance and also fun is like some recreational sports.

00:14:04.985 --> 00:14:08.404
Or if you happen to be on like an organized real team, that's good too.

00:14:08.524 --> 00:14:09.230
So bowling.

00:14:09.875 --> 00:14:11.615
Bowling, I don't know.

00:14:11.615 --> 00:14:14.225
I think you have to do that thing where you like dance between, uh.

00:14:14.820 --> 00:14:15.659
Your bowls.

00:14:15.754 --> 00:14:16.105
Bowls,

00:14:16.230 --> 00:14:16.950
your bowls, what

00:14:16.950 --> 00:14:18.184
do they call it when you throw the ball?

00:14:18.524 --> 00:14:20.424
Throws rounds a throw.

00:14:21.059 --> 00:14:21.450
Anyway.

00:14:21.450 --> 00:14:24.600
If throwing any bowlers out there terminology, help me with some terminology.

00:14:25.500 --> 00:14:25.889
Uh, what

00:14:25.889 --> 00:14:26.580
do they call that?

00:14:27.759 --> 00:14:28.779
How are around, right?

00:14:28.840 --> 00:14:29.980
Turns, turns,

00:14:29.980 --> 00:14:30.279
I don't know.

00:14:31.389 --> 00:14:32.769
Anyway, throws.

00:14:33.100 --> 00:14:39.730
And then the last one kind of just combines all of that stuff together into what they call a circuit or kind of combination training.

00:14:40.059 --> 00:14:47.049
So a circuit is essentially the, uh, typically the way it's traditionally set up is there are stations in a room where you do different things.

00:14:47.274 --> 00:14:47.625
Right.

00:14:47.690 --> 00:14:50.629
So think like, uh, five different spots in the room.

00:14:50.629 --> 00:14:52.970
One of them has like some kind of strength machine.

00:14:53.149 --> 00:14:55.159
One of 'em has just like a jump rope laying there.

00:14:55.429 --> 00:14:57.110
One of 'em, battle ropes.

00:14:57.110 --> 00:14:57.129
Battle ropes.

00:14:57.129 --> 00:14:57.320
Yeah.

00:14:57.320 --> 00:14:57.620
One of 'em.

00:14:57.620 --> 00:14:57.799
Just

00:14:57.799 --> 00:14:58.610
push the sled.

00:14:58.669 --> 00:14:59.509
Push the sled.

00:14:59.539 --> 00:14:59.899
Yeah.

00:15:00.289 --> 00:15:01.940
And maybe just one, just there's nothing there.

00:15:01.940 --> 00:15:04.220
And you just do pushups, uh, stuff like that.

00:15:04.220 --> 00:15:08.840
So you kind of go around the room doing these different things and so you can find your own.

00:15:09.240 --> 00:15:19.679
Uh, first of all, also if you go to something like a Planet Fitness, they usually have a room that's set up just for this with like a timer on the wall and all the different stations set up in order and you just kind of go around as the timer runs down.

00:15:19.710 --> 00:15:20.580
So those are pretty cool.

00:15:20.639 --> 00:15:24.090
But also there are some places that are kind of dedicated to this type of exercise.

00:15:24.149 --> 00:15:25.679
So one of 'em is Orange Theory.

00:15:26.129 --> 00:15:30.509
Uh, it's basically a circuit where you do go back and forth between strength training and like using the treadmill.

00:15:30.840 --> 00:15:33.120
I thought it was like the row machine treadmill and the bike.

00:15:33.210 --> 00:15:34.139
Yeah, I think that's right.

00:15:34.524 --> 00:15:34.884
Yeah.

00:15:34.945 --> 00:15:38.394
And I think there's also like some bench press or there's something with dumbbells in there too.

00:15:39.835 --> 00:15:39.865
Oh

00:15:39.955 --> 00:15:40.245
yeah, yeah, yeah.

00:15:40.825 --> 00:15:43.914
Uh, and another big one that I get, you could probably consider circuit training.

00:15:43.914 --> 00:15:46.825
Although these, they, you know, they might get mad at me if I simplify it.

00:15:46.825 --> 00:15:47.904
Like that is CrossFit.

00:15:48.565 --> 00:15:50.215
Uh, so CrossFit is like huge.

00:15:50.215 --> 00:15:50.904
You probably heard of it.

00:15:50.904 --> 00:15:51.264
Don't piss

00:15:51.264 --> 00:15:52.225
off the CrossFit people.

00:15:52.225 --> 00:15:52.375
No,

00:15:52.375 --> 00:15:52.764
I know.

00:15:52.825 --> 00:15:54.654
I got all the respect in the world for CrossFit.

00:15:54.865 --> 00:15:55.164
Uh,

00:15:55.315 --> 00:15:56.904
they can jump high on boxes.

00:15:56.965 --> 00:15:57.240
Oh yeah.

00:15:57.384 --> 00:15:57.504
I

00:15:57.504 --> 00:15:58.164
could never.

00:15:58.524 --> 00:15:59.154
Oh, I know they do.

00:15:59.154 --> 00:15:59.245
It's

00:15:59.245 --> 00:15:59.784
insane.

00:16:00.129 --> 00:16:01.720
Yeah, so CrossFit's a great option.

00:16:01.750 --> 00:16:03.519
Basically, you just do a bunch of different things.

00:16:03.519 --> 00:16:07.779
They mix cardio, they go on runs, they do, uh, lifting, Olympic style lifting.

00:16:07.779 --> 00:16:07.870
They're

00:16:07.870 --> 00:16:08.620
so hardcore.

00:16:08.679 --> 00:16:11.409
Yeah, they're real hardcore and something else you want to ease into.

00:16:11.409 --> 00:16:14.200
But most of those places have great coaches and they'll ease you into it.

00:16:14.200 --> 00:16:19.720
So, um, CrossFit has been something that a lot of people have used to get into fitness right off the bat.

00:16:19.720 --> 00:16:21.669
So it's got a little bit of everything.

00:16:21.669 --> 00:16:22.600
You kinda learn what you like.

00:16:22.600 --> 00:16:23.529
Probably a pretty good option.

00:16:23.995 --> 00:16:24.414
That's true.

00:16:24.455 --> 00:16:28.705
So if you were building a program for someone who was just starting, like what things would you include?

00:16:29.004 --> 00:16:29.424
Yeah,

00:16:29.485 --> 00:16:30.684
how often would you do 'em?

00:16:30.715 --> 00:16:37.975
Yeah, I think I'd probably start for like just the first couple weeks, just do a little cardio to get used to moving and being outta breath and sweating a little bit.

00:16:38.485 --> 00:16:40.195
Uh, so maybe you do cardio like.

00:16:40.554 --> 00:16:43.855
Three days a week for the first two weeks just to get kind of used to it.

00:16:44.274 --> 00:16:47.184
And then maybe you could delve into using some machines.

00:16:47.184 --> 00:16:51.835
I think trying to find like a plant of fitness near you with the circuit room is probably a really good intro to that.

00:16:52.195 --> 00:17:01.644
'cause you'll try different machines, you'll have different muscle groups, um, and you'll kind of get used to what you like, what you don't like, what kind of stuff you really enjoy doing and pushing.

00:17:02.274 --> 00:17:03.120
Um, and then from, yeah.

00:17:03.634 --> 00:17:05.494
As someone who used to only do free weights.

00:17:05.494 --> 00:17:08.674
I really like the machines 'cause I feel like you can't hurt yourself as easily.

00:17:09.035 --> 00:17:15.664
Yeah, they're, it's a lot harder to hurt yourself and also you kind of, it kind of forces you to do it the right way.

00:17:15.904 --> 00:17:16.865
Yeah, to a certain extent.

00:17:16.865 --> 00:17:20.734
I mean, you can still kind of not do it right, but like, it's, it's on rails.

00:17:20.734 --> 00:17:26.494
So you push and you're, that's the muscle that you're supposed to use and for the most part, you're engaging what you should be.

00:17:26.494 --> 00:17:27.275
So it's a good intro.

00:17:27.454 --> 00:17:31.595
After you do that for a little while and you kind of get used to the lay of the land and just all the different muscles.

00:17:31.940 --> 00:17:35.809
And then you'd probably want to go into something like, you know, a, a real, you know, program.

00:17:35.809 --> 00:17:42.920
There's a bunch of different beginner programs you can do, and it really depends on kind of what exercises you like to do and what's gonna keep you going to the gym.

00:17:42.920 --> 00:17:44.750
So, do you like lifting weights?

00:17:44.750 --> 00:17:46.430
Do you like just doing cardio?

00:17:46.430 --> 00:17:49.190
Do you like using dumbbells or machines or barbells?

00:17:49.609 --> 00:17:55.609
And so you can kind of go from there, uh, and build a program around the type of stuff that you're actually likely to stick to doing.

00:17:56.000 --> 00:17:59.660
So where does mobility and flexibility like factor into all that?

00:17:59.750 --> 00:18:04.579
Yeah, mobility and flexibility are something that you would probably try to do a little bit of every day.

00:18:04.670 --> 00:18:05.779
Like maybe get up in the morning.

00:18:05.779 --> 00:18:07.730
That starting stretch one is one I was talking about.

00:18:07.730 --> 00:18:07.819
Mm-hmm.

00:18:07.819 --> 00:18:11.630
Or if you do some kind of yoga, you just do those first thing in the morning, maybe every day.

00:18:11.630 --> 00:18:12.140
They're pretty, man,

00:18:12.140 --> 00:18:13.009
I like it at night.

00:18:13.220 --> 00:18:14.450
Makes me all mellow.

00:18:14.839 --> 00:18:15.019
Yeah.

00:18:15.019 --> 00:18:18.230
Again, whatever is most consistent for you and what you'll actually do is good, but.

00:18:18.910 --> 00:18:19.990
Uh, and then mobility.

00:18:19.990 --> 00:18:21.549
You can kind of combine that with your workouts.

00:18:21.549 --> 00:18:26.079
Just do some mobility before and maybe after or after whatever you have time for

00:18:26.079 --> 00:18:26.710
stretching.

00:18:26.769 --> 00:18:27.460
Do stretching.

00:18:27.670 --> 00:18:31.150
Yeah, I would try to do some sort of flexibility or mobility probably every day.

00:18:31.150 --> 00:18:34.059
If you can't just spend 10 minutes on it, do a little bit of something.

00:18:34.119 --> 00:18:40.450
Well, that's pretty much all the information about basic exercises you can use to get into starting some sort of fitness program.

00:18:41.170 --> 00:18:46.029
Um, saw a couple cool things in the news this week around vegan fitness.

00:18:46.630 --> 00:18:49.210
So the US open, uh, tennis, if you watch that.

00:18:49.390 --> 00:18:53.289
I haven't ever actually watched tennis, but it always seems pretty cool.

00:18:53.295 --> 00:18:53.365
I've

00:18:53.365 --> 00:18:54.045
watched tennis really?

00:18:54.099 --> 00:18:54.880
I've seen clips.

00:18:54.880 --> 00:18:58.684
I've seen a lot of like clips of tennis matches that look pretty cool, but I've never actually watched a whole match.

00:18:58.960 --> 00:19:00.880
I went in person in Cincinnati once.

00:19:01.029 --> 00:19:01.720
Oh, that's really cool.

00:19:02.079 --> 00:19:02.619
It was cool.

00:19:02.619 --> 00:19:03.759
I didn't know what was going on though.

00:19:04.315 --> 00:19:04.605
Yeah.

00:19:05.799 --> 00:19:08.170
I'm still not sure how they like score tennis, but

00:19:08.410 --> 00:19:08.710
I don't know.

00:19:08.710 --> 00:19:10.480
I just remember they say love.

00:19:10.779 --> 00:19:11.079
Yeah.

00:19:11.410 --> 00:19:12.609
And I don't remember what that means.

00:19:12.684 --> 00:19:13.085
I think that means

00:19:13.089 --> 00:19:13.690
a tie.

00:19:14.049 --> 00:19:15.579
Uh, I'm probably wrong on that.

00:19:15.759 --> 00:19:16.480
It might be right.

00:19:16.539 --> 00:19:16.599
I

00:19:16.599 --> 00:19:18.250
used to play a racketball in the gym sometimes.

00:19:18.250 --> 00:19:19.569
It's pretty similar to tennis, right?

00:19:20.049 --> 00:19:21.339
Uh, yeah.

00:19:21.585 --> 00:19:26.410
And I used to play badminton, which I think is, I think pretty much identical to tennis.

00:19:26.410 --> 00:19:26.740
Really?

00:19:26.740 --> 00:19:26.799
Yeah,

00:19:26.805 --> 00:19:27.325
definitely is hard.

00:19:27.829 --> 00:19:28.009
So

00:19:28.009 --> 00:19:29.150
probably harder.

00:19:29.299 --> 00:19:29.599
Honestly.

00:19:29.599 --> 00:19:29.960
You could probably

00:19:29.960 --> 00:19:32.240
be playing in the US Open since you played badminton.

00:19:32.539 --> 00:19:33.559
Yeah, I know.

00:19:33.559 --> 00:19:34.130
I'd crush 'em.

00:19:35.450 --> 00:19:41.779
So yeah, the US Open starts August 26th, and the news is that they have committed to serve more plant-based foods than before.

00:19:42.049 --> 00:19:42.380
That's exciting.

00:19:42.380 --> 00:19:43.730
I guess there was a demand for that.

00:19:43.730 --> 00:19:47.690
So they have decided they're gonna, uh, do more plant-based foods, kinda like the Olympics did.

00:19:47.750 --> 00:19:50.839
Do you think that's like, in part because Serena Williams is vegan?

00:19:52.224 --> 00:19:57.535
Yeah, I assume she has a lot of influence there, so she probably had at least something to do with it, I would guess.

00:19:57.535 --> 00:20:00.924
I don't know that for sure, but I'm sure that probably leads to demand.

00:20:00.924 --> 00:20:04.309
If she has some fans that are vegan and they want to see more vegan food, you know?

00:20:04.960 --> 00:20:07.390
Yeah, I can see that having an influence Also.

00:20:07.390 --> 00:20:13.990
One more, uh, vegan powerlifter named Daniel Austin was in a powerlifting competition in Nevada this year.

00:20:14.049 --> 00:20:16.809
It was, uh, it was some form of nationals.

00:20:16.809 --> 00:20:24.285
I'm not exactly sure which federation, but it was some powerlifting nationals in Nevada and he broke three of the state power lifting like records, uh, as a vegan.

00:20:24.930 --> 00:20:25.740
That is awesome.

00:20:25.799 --> 00:20:26.069
Yeah.

00:20:26.460 --> 00:20:28.589
And that was a, uh, drug tested league.

00:20:28.589 --> 00:20:29.309
I did see that.

00:20:29.309 --> 00:20:30.509
So, oh, he's natural.

00:20:31.079 --> 00:20:31.769
A natty.

00:20:31.859 --> 00:20:32.190
Yeah.

00:20:32.250 --> 00:20:32.670
That's neat.

00:20:32.730 --> 00:20:33.809
Okay, moving on from that.

00:20:34.079 --> 00:20:37.920
We had a couple new recipes we made this week that will be showing up on the site at some point.

00:20:38.460 --> 00:20:40.019
Uh, you made a really cool pizza.

00:20:40.019 --> 00:20:41.099
You wanna tell us about that a little bit?

00:20:41.730 --> 00:20:45.329
Oh, so our parents who we visited last weekend.

00:20:45.884 --> 00:20:46.664
Was it last weekend?

00:20:46.694 --> 00:20:47.684
It was recently.

00:20:47.805 --> 00:20:48.464
I don't remember.

00:20:48.464 --> 00:21:02.414
Anyways, they're awesome and they have gardens and uh, basically we were super lazy this year and didn't grow gardens, so they graciously blessed us with a bounty of vegetables, which was awesome.

00:21:02.654 --> 00:21:03.974
So we haven't used.

00:21:04.285 --> 00:21:06.805
Many of the things yet, but I have ideas.

00:21:06.894 --> 00:21:08.664
Yeah, we did use is the tomatoes.

00:21:09.085 --> 00:21:12.204
And if you haven't made homemade pizza sauce, you really should.

00:21:12.535 --> 00:21:12.714
Oh yeah.

00:21:12.714 --> 00:21:13.315
That was super.

00:21:13.375 --> 00:21:14.934
It makes pizza so much better.

00:21:14.934 --> 00:21:22.255
We've been on this pizza kick where it's like, we're gonna do Saturdays for pizza and we're calling them Cher days.

00:21:22.315 --> 00:21:22.525
Yeah.

00:21:22.555 --> 00:21:24.265
Because some people call pizza za.

00:21:24.355 --> 00:21:24.744
Yeah.

00:21:24.775 --> 00:21:26.724
'cause we're really creative like that.

00:21:26.815 --> 00:21:26.875
Yeah.

00:21:26.875 --> 00:21:27.654
Also very hip.

00:21:28.095 --> 00:21:35.355
We're very, anyways, making homemade pizza sauce is super easy too.

00:21:36.015 --> 00:21:41.055
You basically just dump in tomatoes into a glass container or whatever.

00:21:41.325 --> 00:21:49.694
And then, uh, I used garlic 'cause I put garlic and everything, so like some raw garlic and tomatoes, and then drizzle a little olive oil.

00:21:50.055 --> 00:21:52.275
And I use balsamic vinegar too.

00:21:52.694 --> 00:21:56.625
And then you just like cook 'em in the oven for like 45 minutes to an hour.

00:21:57.174 --> 00:22:01.555
And then once they've like blistered and popped open and stuff, then you just blend them.

00:22:01.974 --> 00:22:03.505
Magic pizza sauce.

00:22:03.535 --> 00:22:05.214
Yeah, it was really good.

00:22:05.214 --> 00:22:09.775
And then we had like pizza sauce out of a jar for something else the next day and it was really disappointing.

00:22:09.775 --> 00:22:11.994
So now we're just spoiled on the homemade pizza sauce.

00:22:11.994 --> 00:22:12.174
Yeah,

00:22:12.174 --> 00:22:15.535
I think probably we won't do jar pizza sauce anymore 'cause it's really easy.

00:22:15.535 --> 00:22:16.855
I think it's probably even cheaper.

00:22:18.460 --> 00:22:23.470
And then we did make cashew, uh, stretchy mozzarella, which is really cool.

00:22:23.589 --> 00:22:29.529
Yeah, you can basically just take cashews, blend them with water and some seasoning.

00:22:29.859 --> 00:22:35.740
And then either you use Tapi yoga starch, which I thought I had, but apparently I did not.

00:22:36.309 --> 00:22:40.720
So instead, we used a combination of potato starch and arrow root starch.

00:22:40.724 --> 00:22:40.785
Yeah.

00:22:40.789 --> 00:22:42.670
And that it still turned out really good.

00:22:42.775 --> 00:22:42.835
Yeah,

00:22:43.525 --> 00:22:44.305
that was really good.

00:22:44.545 --> 00:22:48.474
It was like, uh, the big fluffy piles of cheese, like on the margarita pizzas.

00:22:48.535 --> 00:22:48.775
Yeah.

00:22:48.775 --> 00:22:51.505
Kind of similar to like fresh mozzarella.

00:22:51.565 --> 00:22:51.865
Yeah.

00:22:51.954 --> 00:22:52.615
Really good.

00:22:52.914 --> 00:22:53.394
Yeah, definitely.

00:22:53.394 --> 00:22:55.464
We're making that again, it's really easy to make too.

00:22:55.464 --> 00:22:59.484
And actually I've liked it better than any of the like store-bought Yeah.

00:22:59.515 --> 00:23:01.404
Cheeses, vegan cheeses that we bought.

00:23:01.674 --> 00:23:05.125
I like it even 'cause Kos was my top one, the liquid Kos.

00:23:05.214 --> 00:23:06.444
But I think like homemade.

00:23:07.210 --> 00:23:09.069
Cashew, whatever.

00:23:09.190 --> 00:23:13.029
Cheese goop is actually better than, than that's a name for, yeah.

00:23:13.029 --> 00:23:13.869
Really appealing.

00:23:13.869 --> 00:23:15.009
I'm great at naming things.

00:23:16.480 --> 00:23:20.200
And you also, you made a fake kind of chicken stand in from Satan.

00:23:20.769 --> 00:23:21.190
Yeah.

00:23:21.759 --> 00:23:24.130
So if you use like.

00:23:26.109 --> 00:23:30.730
Because normal Satan is made with like just water in wheat, gluten, right?

00:23:31.210 --> 00:23:33.339
Or you know, vegetable stock in wheat, gluten.

00:23:33.700 --> 00:23:46.029
If instead of just all water, if you were to half your water and throw in silk and tofu for the remainder of it, the texture you get is like, to me, similar to chicken, although I don't really remember chicken.

00:23:46.029 --> 00:23:49.150
But you've had chicken within the last three years.

00:23:49.150 --> 00:23:50.704
So you said it was close.

00:23:51.549 --> 00:23:53.019
Yeah, it was pretty close to what I remember.

00:23:53.079 --> 00:23:57.579
I think it gives it a really good texture and then you can just add in some seasoning, but it's really easy to make.

00:23:57.910 --> 00:24:00.400
You just steam it for like 15 to 20 minutes.

00:24:00.430 --> 00:24:03.009
And then you have like chicken patty things.

00:24:04.240 --> 00:24:04.299
Hmm.

00:24:04.299 --> 00:24:04.309
Yeah.

00:24:04.309 --> 00:24:06.339
We used it in some quesadillas and it was super good.

00:24:06.609 --> 00:24:06.970
Yeah.

00:24:07.029 --> 00:24:08.230
And like a harvest bowl.

00:24:08.230 --> 00:24:09.654
Yeah, the harvest bowl was really good too.

00:24:10.000 --> 00:24:10.119
Yeah.

00:24:10.119 --> 00:24:11.650
With the tahini sauce on top.

00:24:11.650 --> 00:24:13.599
Tahini and maple syrup.

00:24:14.234 --> 00:24:16.269
Uh, and a splash of apple cider vinegar.

00:24:16.329 --> 00:24:17.049
Oh, right, right.

00:24:17.619 --> 00:24:17.769
Yeah.

00:24:17.769 --> 00:24:18.460
That was a good bowl.

00:24:18.460 --> 00:24:19.869
Hopefully that makes it up on the website too.

00:24:19.869 --> 00:24:20.289
That was pretty good.

00:24:21.055 --> 00:24:22.015
I've been lazy lately.

00:24:22.015 --> 00:24:25.134
If you guys haven't noticed me, put recipes up lately.

00:24:25.134 --> 00:24:26.095
I've been very tired.

00:24:26.214 --> 00:24:29.184
All right, well guys, that's uh, all we had for this week.

00:24:29.305 --> 00:24:29.755
Do you wanna say?

00:24:29.755 --> 00:24:30.115
Bye

00:24:30.414 --> 00:24:30.894
Bye.

00:24:31.015 --> 00:24:31.660
Bye everybody.