Show #384 Could the Secret to Ageing Better be So Simple? Juliet Starrett Explains…

                 

About this show:

How do you go putting your shoes and socks on while standing and not leaning against anything? How about 1-legged toothbrushing?

Amidst the discussions on the finer points of VO2Max, perfecting your form with the bench press and focusing on protein prioritisation, Mobility and Stability too, deserve pride of place in your physical fitness but they’re not extra and exhausting ‘new to-dos’ for the list:
Juliett and Kelly Starlett have got it down to 10 tests + 10 physical practices that create 10 ways to make your body work better, most of which you can incorporate into what you’re already doing – even while watching TV. Thank god, as I’m only part the way through the new Bridgerton series 😅

It is such a joy to bring you this chat with Juliet, who was also a professional whitewater paddler, winning 3 World Championship and 5 national titles. Juliet is on a mission to help people MOVE more and what I love about her whole vibe is that we’re not being scared into it or shown something that feels 1000 steps away from where one might be today, but we’re invited through curiosity, play and being shown that progress = success.

Get inspired with me and enjoy the show,

Alexx Stuart

Founder of Low Tox Life and the Low Tox movement

Join me on Insta @lowtoxlife

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Questions we explore in the show:

    1. The premise of Built to Move is simple: 10 tests + 10 physical practices =10 ways to make your body work better.
    2. So first question is naturally about your time as an elite athlete and what that taught you about movement for the long game and – I’d imagine – through adversities…
    3. And I want to help people understand what your movement education hinges on cause it’s not commonly talked about in the world of health and fitness: Mobility: What is mobility as opposed to exercise and fitness?
    4. Let’s talk about where you say “from our brains on down, we’re designed to move” and why we might want to explore rewilding our body to its natural state…
    5. And ancestrally, were there differences between the natural state of women and men?
    6. How can we assess where we’re at now, to safely know where that next step is with our mobility?
    7. How important is it to tune into our personal goals to ignite a desire to put in the required work – especially if during our self-assessment, we realise ”Oh crap, I’m not actually very mobile!”
    8. What does breathing have to do with optimising our mobility?
    9. And, of course, the link between sleep/mobility?
    10. Let’s talk pain – how much does our brain tell us pain and movement if there are pains, is unsafe, and how much of pain is actually unsafe?
    11. If a muscle hurts, or we feel like we’ve pulled a little something or there’s a twinge somewhere – nothing Doctor-visit serious, but enough to think “I might not walk as fast, or I might skip touch football tonight” type level… what do you suggest are some of the best things we can do…
    12. The first thing you hit people with is your sit-and-rise test – what does being able to get up off the floor represent?
    13. The old man balance test – love this one and have been doing it ever since I saw your insta demo! Can you talk about it?
    14. If you had to choose two favourite mobility exercises from your book, Built to Move, that people should try this week, what would they be? And do we do these 10 exercises from the book every day? Is it over the week alternating? What do you recommend is going to help people move the needle?

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Thank you to this month’s show sponsor for helping you make your low tox swaps easier:

@ausclimate continues giving 10% off their Winix Air Purifiers and Dehumidifiers at ausclimate.com.au. CODE: LOWTOXLIFE at checkout https://bit.ly/ShopAusclimate

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Be sure to join me on Instagram @lowtoxlife and tag me with your shares and AHAs of this week’s episode.

 

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About Juliet Starrett

Juliet Starrett is an entrepreneur, attorney, author, and podcaster. She is the co-founder and CEO of The Ready State Inc., which has pioneered musculoskeletal self-care and recovery. She is also the co-founder and CEO of San Francisco CrossFit, one of the first 50 CrossFit affiliates. Juliet is the co-author of the Wall Street Journal Bestseller, Deskbound and New York Times Bestseller, Built to Move and co-host of The Ready State Podcast. Before turning her attention to The Ready State and San Francisco CrossFit full-time, Juliet had a successful career as an attorney, practising complex commercial litigation at Reed Smith for nearly eight years. Juliet was also a professional whitewater paddler, winning 3 World Championship and 5 national titles. Juliet is on a mission to help people MOVE more.

 

Connect with Juliet on the following platforms:

Instagram: @julietstarrett

Booktopia: https://bit.ly/builttomove

Website: https://thereadystate.com/built-to-move

 

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More about this month’s sponsors:

Thank you to this month’s sponsors for partnering with our show and helping you make your swaps with their special offer:

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Title show track, by LIOR.

Love the podcast music? You will hear excerpts from Lior’s track “Caught Up”  – go check it out on iTunes or Spotify if you want to hear the whole song or album, Scattered Reflections. Co-written with Cameron Deyell, it’s a great song and I love the reflective energy of it – perfect for the show, right? Enjoy. Lior is always touring, so do check out his website. It is wonderful to hear him sing live, trust me.

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If you would love reading like me or you just simply want to go through the full transcript, you can check below.

[Alexx] (0:00 – 6:43)
Less sexy than weightlifting and getting shredded and all that jazz that we see on the internet around fitness, today we explore the magic and power of mobility. Hello and welcome to the LOTOX Life Podcast. I’m Alexx Stuart, your host and founder of the LOTOX movement.

And I am so excited that you tuned in today because the fact that you did means you’re curious about mobility. And while it sounds like something you need to worry about when you’re much, much older, today’s guest, Juliette Starrett, is inspiring us to make mobility the new fitness craze. And we define mobility as it is separate in terms of the magic it brings from words like exercise and weight training and all of that jazz.

And we also talk about balance. And her and her partner created a fantastic book that came out as a New York Times bestseller last year. And I encourage everyone to jump onto the show notes and check it out because what they have achieved with this is incredible because they make it so accessible.

Everyone and anyone can do the things they’re talking about, and we should, and they make a case for why. And as you hear Juliette say in today’s show, progress is success, not doing something perfectly. And it is just such a powerful reframe.

As someone who has been injured this past year in more ways than I care to have been, I share that story a little bit into the show today because I think it’s a really important thing to discuss the psychological aspect of injury, the psychological and safety aspects around pain and what sometimes prevents us from just giving whatever we can do a go. So if you, if that resonates with you at all, or if you’re really fit and you’re curious as to how mobility can support a greater sense of holistic fitness, which is what I would say we’re talking about today, then you definitely want to listen. Juliette’s an amazing person.

She is an entrepreneur, an attorney, an author, a podcaster, and she’s the CEO and co-founder of The Ready State. She’ll get you wanting to compete with your kids or your husband or a family member with some of one of the 10 exercises that they articulate being essential to growing older well in no time, including the old man balance test or the sit and stand test, which I’ve seen a few people taking on on Instagram. So I’m going to hook into that in a little minute.

A big welcome and thank you to all our club members, lotoxlife.com and hit the explore tab. You’ll see, join the club is the very first option for $49 a year. You get a bunch of perks, including 50% off the 10 e-courses I’ve created to help you achieve your LOTOX goals over the years, as well as a beautiful membership group, wonderful member resources.

We often bring the podcast to life, inviting show guests back for Q and A’s. And so you as a member can join those. And I think 49 Australian is like 30 US, 30 Euro.

So I keep it low cost because my highest value is access as a human. And as a business owner, I then just cram in a ton of value because I want lots of people in there doing great things rather than just a few people who can afford to. That’s always been my vibe.

So another part of the LOTOX vibe is working from our common overlaps rather than trying to push you into very set ideas around what it means to be sustainable, to be healthy, because everyone has individual journeys, different stages, different abilities, different budgets, different time constraints. There’s so many moving parts, preferences even come into play. Of course, where you live regionally versus city is going to affect how you lead your LOTOX life.

And our group, we have the most diverse and wonderful mix and everybody’s doing their LOTOX life your way, not mine. No guru vibes about it and no weird selling of specific brands to make you say that you have to buy this to be LOTOX. It’s super flexi and welcoming.

So I hope to see you there. And of course you can make the most of your LOTOX swaps. All the details are in the show notes.

You have 10% off our major show supporter with dehumidifiers, air purifiers, and their new heating range over at AusClimate. Your code is LOTOXLIFE. More details in the show notes and 20% off site wide at Weleda where you’re running out of time.

People make the most of stocking up on your regular Weleda products. I use the entire Arnica range, which I adore. I give every newborn friend, I mean newborn friend, friend with a newborn the Calendula Baby range.

I have massaged many a nephew and son’s little cute chunky thighs with the beautiful Calendula Massage Oil. It is honestly the most gorgeous product. And of course I use the Rose Night Face Cream and I have just received the Pomegranate Day Face Cream and boy is it gorgeous.

I’m 48. I have a tendency towards dry combination these days rather than my old school normal or oily combination when I was a bit younger and as my skin changes. It is good to update products and try something different if you feel like you’ve grown out of what you’ve been using.

20% off code LOTOXLIFE is the perfect time to do that and that’s for the Aussies. Let’s talk mobility and I want you to forget the idea that that mobility isn’t important or is for older people. Enjoy.

Juliette, hello.

[Julia] (6:44 – 6:47)
Hello, thanks so much for having me. I’m so excited to be here.

[Alexx] (6:48 – 7:23)
I’m super excited. It was so fun and motivating to read your book Built to Move as my little research project before we chatted and I’ve been watching your Insta and I love about this book that I’ve just read 10 tests, 10 physical practices, 10 ways to make your body better and it had a whole different take from any other kind of fitness material I’ve ever read in my life. How did you do that in 2023?

[Julia] (7:24 – 9:15)
It’s amazing. Well, first of all, thank you for saying that because that actually was one of the goals of this book and we worked really hard to make sure it didn’t become like a traditional fitness and exercise book. We even have this sort of alternative kind of like Keith Haring inspired cover because to the extent that we wanted to create this sort of feeling around the book that it wasn’t your traditional health and fitness book with someone lifting or moving on the front.

We really wanted to create an ethos around the book that was like, hey, this isn’t like your other health and fitness books. We decided also that we wanted to make it fun and interactive. We wanted it to be the kind of book that you could put on your coffee table, that your kids might pick up and try some of the tests, that you could give it to your friends and neighbors, and that you could compare notes.

And we also wanted it to sort of be like an at-home physical because we go to our doctors for this thing called a physical, but it turns out there’s really nothing physical in a physical anymore. A physical is a lot of blood work and other things, which of course are very related to our physical health, but it’s not a physical in that it’s not testing any of our physical capabilities as a human. And we felt like there were these essential things that human beings are supposed to be able to do with their bodies.

They’re all very interconnected and there was no real clear resource about it. And when we chose the 10 things, we had a few key things in mind. You know, we wanted them all to be evidence-based.

We wanted them to be accessible. So we wanted people to be able to do these tests and practices with very little to no money on their living room floor. Yeah.

[Alexx] (9:15 – 9:22)
That’s what really stood out for me. It was just, it was a call to anyone to just get mobile. Yeah.

[Julia] (9:23 – 10:59)
Yeah. And then the third sort of criteria for these 10 tests was, is it actionable? Can you actually get better at it?

Because, you know, the last thing we wanted to do was put a book out in the world where we said, okay, we’ll do all these tests and now feel bad about yourself because you failed them all. We wanted to have them be decidedly actionable so that you could do the tests and then you could follow our advice on the practices and you could actually see improvement. Because as you know, in any health practice, you want to see progress, whether it’s a diet or any other health and fitness regime, you know, you want, if you’re lifting weights, you want to see your muscles get bigger.

If you’re on a diet, you want to lose weight. Well, it’s the same thing with these physical practices. You know, human beings want to see improvement.

And once you see improvement, you can be sold. And so we really set out to say, Hey, what are these simple and actionable things that people can do that they can ideally revisit a couple of times a year in there, you know, as part of their practice and almost give themselves an at-home physical. And, you know, what has been so fun about this is the number of people who’ve done exactly what I said earlier, which is, oh my God, I did the sit and rise test against my kids.

And I’ve, you know, I’m trying to, I’m brushing my teeth on one foot nowadays and just hearing how people are incorporating these little actions into their lives, which may be in and of itself as a solo action might seem very minor, but really in the aggregate can have a really big impact on your health and wellness. So that was a long way around saying thank you for noticing that we were trying to not make a traditional fitness book.

[Alexx] (10:59 – 11:37)
Yeah, no, I definitely noticed. And I love that you said, you know, it might seem minor because I really wish we could cure this human inadequacy in our thinking of, oh, like it’s just one thing. So it doesn’t matter.

Or it’s just like, you know, that’s, that’s like quitting using straws, but there’s 8 billion of us also using straws. And like, if we all did it, that would actually be really great for the sea turtles or, you know, and you can extrapolate that it actually matters thinking to create huge change across a number of things in our world. If we actually just shifted our mindset around the little things mattering.

[Julia] (11:38 – 12:30)
I think you’re right. You know, one example I think about and a mindset shift, maybe I can help some of your listeners have from listening to this is the idea that exercise has to happen in a one hour increment. We have taught this to everybody that it only counts if it’s an hour, most is an hour, if you thought we’re CrossFit or Orange Theory or an hour, and then you’ve got to build in time before and after just a simple mind mindset shift that five minutes does matter and counts 10 minutes matters and counts.

You know, I love to tell everybody about this workout that my husband and I created when our children were really small. And you know, everybody knows when you have small children, you know, it’s hard to exercise. And I’ll say as a subtext, we actually owned a gym at this time, and it was still really hard for us to exercise.

[Alexx] (12:31 – 12:36)
Oh, my gosh. Well, that makes the rest of us feel slightly less inadequate. Thank you for sharing.

[Julia] (12:37 – 14:41)
So we created this workout called the 10, 10, 10 at 10. And it was 10, air squats, 10 pushups, you know, 10 sit ups 10 sort of body weight movements that we would perform for 10 minutes at 10 o’clock at night, because that’s when we actually found ourselves with a few minutes to just get a little bit of exercise in. Were we going to go to the Olympics on the 10, 10, 10 at 10?

No. But guess what, it counted. And it kind of kept our irons hot in terms of our health and fitness at a time in our lives when we really didn’t have much of it to, you know, much either time or actually just physical capacity and mental capacity to work out.

And I think what we learned from that is, and now I think the term that people are using these days is movement snacks. I think that’s a term I’ve heard being thrown around as movement snacks. And that is just doing little, you know, bursts of exercise or stretching or mobility or balance work or whatever in small increments.

But again, I think what you said earlier is this idea of the aggregate thinking about things in the aggregate is so important. You know, if you, if you do, you know, we have this mantra because we’re the mobility people, you know, that’s what we’re known for is, is that if you mobilize 10 minutes a day, it can make a big difference. Well, on any given day, you might only have time to mobilize your calves in 10 minutes.

And so you might think, and what’s good, what good is it going to do? I only had time to mobilize my calf, but you know what, if you do 10 minutes a day, four or five days a week, that’s 40 minutes upwards of an hour of really positive input you can put into your body in just 10 minutes. And so I think, you know, I love what you’re saying about a mindset shift, because I think that’s one of the things I’m hoping to help people do is shift their mind mindset about what, what counts as movement, what counts as health, what counts as healthy behaviors into realizing that there’s so many small things that you can do that make a huge difference.

[Alexx] (14:41 – 15:27)
So many small things. I do 10 squats every time I boil the kettle. I’m a massive tea drinker and a writer and a podcaster.

So there is some sitting of course, but at the same time, every time I get up to make myself a tea, I do my 10 squats and it’s a non-negotiable. It’s just what happens as soon as I flick the switch of the kettle. And you know, we know what 10 squats can do for blood sugar, insulin regulation, just 10 squats.

Apparently some research Rhonda Kirkpatrick just brought out. I was watching her talk about it the other day. It’s like better for your blood sugar regulation than a 30 minute walk.

How’s that? Right. And you might think, oh, 10 squats, that’s nothing.

I’m not doing anything, but actually.

[Julia] (15:28 – 16:33)
Well, and imagine you’re doing that multiple times a day. If you’re drinking multiple cups of tea and then you’re, you know, me too. Yeah.

For me it’s coffee, but you know, you’re sort of like amortizing that out over weeks, months, years. We think about how many squats that is. And it’s, you know, it’s so good for your brain and your body and you get your blood moving after sitting for a long time.

And it’s just this little thing. And the other thing that I love about hearing that you do that is that one of the things I’m such a fan of, and I’m hoping I can help people figure out ways to do it is finding ways to do things else. One of the things that I love about what you said is that you’ve figured out a way to incorporate a behavior habit, whatever you want to call it while you’re doing something else.

And I think this is really important for people to think about, because again, we all are limited in our time and capacity to do more, more, more. But oftentimes if you can stack a healthy habit behavior, like your 10 squats on top of something else you’re already doing, which is making tea, that’s amazing. That’s such a win.

[Alexx] (16:34 – 17:13)
It is. And I think like, you know, I used to have to make time in my mind to exercise. Like you said, this magical one hour, where did that come from?

I mean, none of our ancestors were thinking, hang on, hang on, let’s just, we’ve got to get out there for an hour. It just incorporating exercise and movement throughout days. And I want your help in defining something that really was very clear for me in that book, but in all the work you do, which is this focus on mobility specifically and how that differs from words like exercise and fitness.

[Julia] (17:14 – 20:34)
Sure. So I’ll give you our definition of mobility, which is the ability to move freely through your environment without, and do the things you want to do with your body. Now that is free form.

Everybody has very different movement goals. Some of us like to do yoga or run or you name it. I mean, you know, and if your movement goal is just to be able to play with your grandchild, that’s still a movement goal, you know, in terms of things that count like that counts.

Um, but mobility is having the range of motion in your joints so that you can be as pain-free as possible, underscoring that pain is part of the human condition and we will all experience some, but as pain-free as possible and be able to move freely through your environment. So you can do the things that you love to do. And we of course are biased, but we think it is the most under appreciated thing.

Uh, you know, we ha we all talk about these pillars of health and we think mobility should be one of them. Um, because, you know, unlike some of the other parts of our physiology, like our muscle mass and our bones, which we are all learning more and more, you know, uh, start to decline naturally as we age. And we’re sort of in a fight against time to keep as much muscle mass on our bodies and as much bone density as we can.

Our mobility actually does not have to decrease as we age, but it does. If we don’t put a little bit of attention into it on a regular basis. And what we found though, is that just spending 10 minutes a day on your living room floor at night, you know, doing some soft tissue work or, you know, sitting cross-legged on the floor or doing a variety of very easy, accessible mobility exercises can really make a big difference in not only how you feel in your day-to-day life, but your ability to do the things you love physically even better.

Um, and, and also to be able to continue doing those things as long as you live. So we think this mobility piece is such an important part of having a durable body. Um, and durability is a word that I’m obsessed with over longevity, but you know, my personal goal is to have a durable body and mobility is a key part of that.

So I don’t know what the data is where you live, but in America, the, the, um, the biggest reason that, you know, the, the worst case scenario for an older person is to fall. That’s if you fall, chances are over a certain age, you’re going to die within two years. I mean, it’s a very grim statistic.

Um, and there are a variety of reasons why older adults fall, but one of them and a critical one is a loss of mobility. And so, you know, someone who’s listening to this, who’s 30 is probably not going to be motivated at 30 by not falling when they’re 65, but there are so many reasons why at our age or whatever age you are that your mobility matters, whether it’s to be better at your sport, whether it’s to move freely through your environment, whether it’s to experience pain. The other thing that I love about mobility is that again, it’s a tool you can, you can really take a crack at working on your own body in 10 minutes a night on your living room floor.

[Alexx] (20:35 – 20:43)
So it’s ultimately very accessible, which also means you could even do it while you had that Netflix series on.

[Julia] (20:44 – 21:12)
Wouldn’t you know, we love to say that because I, again, in the U S the data shows that we are watching an average of three hours a day of television. Wow. Three hours.

Yep. It’s not great. Um, and so, you know, we, we, again, in the, in the spirit of trying to stack behaviors, uh, we love watching Netflix.

I mean, Kelly and I, like, you know, we always have a show going on.

[Alexx] (21:13 – 21:39)
Yeah. And I think there’s this whole hoopoo of television in this black and white way. You’re either in the club that’s like dead against it, or you’re like, you’re the couch potato.

And like, why can’t we actually just have a show we enjoy and watch actors do crazy good things on screens. And, and, you know, I think, yeah, I agree, but we often do our stretching, like after tennis or whatever, we’ll be stretching on the floor, watching whatever we’re watching.

[Julia] (21:40 – 22:27)
Yeah. And I think, um, I, by the way, first of all, completely agree with you. I’m not, I really try not to be a black and white person.

And I think that’s one of the big, um, you know, sort of challenges with, with our current health and fitness environment, you know, it’s all or nothing. And, and I’m hoping to be someone that comes right down the middle. And I feel the same way about TV.

I mean, I enjoy watching a little bit of TV at night. I find that it calms my mind and it’s just sort of a way to like, you know, end the night. And, but, you know, even just the fact that you sit on the floor, that’s like a secret mobility practice.

You’re getting up and down off the floor to get to the floor. You’re probably sitting cross-legged, you’re adopting different positions as you’re working on stretching. And, you know, that is like, and again, you’re doing it while you’re doing something else that you really enjoy, which is watching a little bit at night.

[Alexx] (22:28 – 22:48)
Yeah, absolutely. So good. And, and so I want to ask you if exercise came naturally for you, because I know you are an athlete.

Do we say ex-athlete? I don’t want to get that wrong. Is one always a professional athlete if one has been at one particular time?

[Julia] (22:50 – 23:17)
Well, it’s a great question. You know, someone asked me about recently sort of like what I, what, you know, it was an identity question and they asked if I still considered athlete to be one of my identities. And I do, but I don’t consider myself to be a professional athlete.

You know, there was a point in my life where as a professional athlete, then that’s what I was doing. And I was trying to make money doing it. And I was competing at a national and international level.

And so I’m definitely an ex-professional athlete, but I consider myself a lifelong athlete.

[Alexx] (23:18 – 23:21)
And a pretty cool sport. Tell us about it.

[Julia] (23:22 – 24:49)
Yeah. So I was involved, well, just to back story a little bit, I was a division one rower in high school, a division one rower in college at UC Berkeley. But then during my college time, I became a river rafting guide and I wanted, you know, if you could, if you could have like a little camera inside my 19, I wanted to be outside.

I wanted to have a job that was fun and I could enjoy the outdoors. And so river rafting fit the bill and in my 19 year old mind. So I became a river rafting guide in the summers during college, but I had the opportunity right after college to try out for the extreme whitewater team, which was sort of this perfect marriage of my background, you know, being a suffer athlete as a rower and then my experience running, you know, class four and five rivers all over California.

And so, you know, I on a whim went and tried out for this team that was filled with some of the most legendary hall of fame, whitewater women on earth, many of whom were, you know, five and even 10 years older than me. I was by far the youngest member of the team during that time. And I went on a whim to try out for the team.

And, you know, three months later I was competing at my first national championships. And, you know, eight months later I was competing at my first world championships on the Zambezi river in Africa. And so, you know, it’s a very fringe sport.

[Alexx] (24:50 – 25:04)
I had, I mean, it’s probably because it never gets broadcast on TV, but I had genuinely never heard of it as just an Aussie who lives in a city. And yeah, amazing. It sounds so adventurous.

[Julia] (25:05 – 26:05)
Our biggest competitors were the Kiwis and the Aussies. But I can tell you that, but I can tell you that in Eastern Europe and in many parts of Asia, it’s a really big sport, a sport funded by funded by their governments. You know, they’ve considered having it be an exhibition sport at the Olympics.

And, and so it’s just this very strange sport that I got involved in. And it was great because I was given this amazing, you know, all of the competitions took place on all these class five rivers all over the world. So I had this amazing opportunity to travel on someone else’s dime in my twenties and explore all these insane rivers and, you know, have the opportunity to just sort of experience what it’s like to be a full-time athlete and, you know, travel the world.

You know, I was so broke. I mean, broke is, you know, everything I owned lived in my 1986 Subaru and, you know, but I was happy as a clam just, you know, figuring out how to be a professional athlete and make ends meet. And it was, it was a great time.

[Alexx] (26:05 – 27:20)
It was really fun. How special. And do you think some of us are born wanting to move more than others?

Because some people really seem to struggle with a motivation piece. And I often like I’ve interviewed over 400 doctors and scientists and all sorts of people now. So I often wonder whether part of that is actually just not growing up with it modeled.

And therefore you don’t have the chemicals going through your brain and body that make you connect to exercise, feeling good from a very early age. And then whether some of us have the genetic piece, some of us might’ve, you know, I don’t know, like had injuries when we were young or illness. And therefore we just got framed as not being a sporty kid.

And then those things get imprinted psychologically. I’d love your take. You’ve obviously, I mean, you’ve run CrossFit franchises and all sorts of things in fitness.

What are some of the patterns you see between the people for whom movement sticks and for who finds it harder and how they might be able to actually cross into the world of, I want to do this. I feel drawn to move. Sure.

[Julia] (27:20 – 31:01)
And I love this question because I think it’s so important. And, you know, I have heard the same thing you’ve heard that there is potentially some gin, you know, people have some genetic drive to move. And that may be that drive may be higher in some people than others.

And if that’s the case, my guess is I have that because I definitely feel this strong desire to move, but I think it’s a couple of things. I think the modeling is a huge part of it. And I grew up with two parents who, by the way, neither of whom would have described themselves as athletes and they weren’t going to the gym in traditional sense senses, but they were always moving.

You know, they were on random volleyball teams. My dad wasn’t my dad and mom were big hikers. You know, the kinds of vacations we did often involved doing some physical activity outside like fishing or hiking or camping.

But they were just consummate movers. And I’ve actually talked about both of them quite a bit on my Instagram because they’re they’ve now both reached their eighties. And I think it’s so cool to see these two people who never did this any kind of formal program.

You know, they weren’t doing like a squat program, you know, programmed by this super secret squirrel coach and going to the gym two days on one day off. They weren’t doing any of that. They just were moving a lot in ways that made them feel good and that they enjoyed and in ways where they could connect with community.

So I think, I think being, you know, witnessing that was a huge part of it. I learned early on that being outside and moving my body made me feel good and was, and was a really critical way for me to connect with other people, which is I think one of these big missing pieces of it. You know, I have this theory that human beings do two things together.

We eat together and we move together. And one of the ways, the most important ways that we can connect with others is moving. And that could just be a simple walk around the block or, you know, a hiking trip, or, you know, again, there’s a thousand ways we can move together.

As a parent myself, I am a huge believer in modeling. And what we did with our kids was, and one of my parenting strategies is to sort of create broad guardrails, but within that give my kids a ton of choice. And one of the things that I did as a parent consciously was decide that we value movement as a family, that all human beings need to move, but how you want to move is really personal.

So we told our kids from the beginning, we move in this family and moving or not moving is not a choice. So in our household, it’s not a choice to be a couch potato. That’s not, that’s not a choice, but how you want to move, sky’s the limit.

Like we will support if you want to, you know, hang from, you know, the curtains on the ceiling, if you want to do dance, martial arts, team sports, individual sports, we were like, we will support any movement interest you have, you know, wide ranging. And our kids tried it all, you know, they, they both did ballet and martial arts and gymnastics and CrossFit and soccer and softball. And so we really created an environment where we supported this movement.

And so to answer your original question, leave that all humans have a desire and need to move somewhere. And I think the problem is, is that people really, how you want to move your body is so personal. And, and so I think oftentimes it’s like a square peg in a round full where you might say, okay, well, all my friends go to CrossFit, but I go, I, when I go to CrossFit, I have a horrible experience.

And then you think I must have no genetic drive to move.

[Alexx] (31:01 – 31:06)
Yeah, exactly. Keep going, keep trying, keep trying.

[Julia] (31:06 – 31:40)
And I don’t think that that, I don’t think that that exercise needs to end for kids. So if you didn’t grow up in a place where choosing a movement practice was, you know, was encouraged in the way that we do, you can still do that as an adult. And I found that all adults, there’s something for everybody.

I really believe that. And then the final thing I’ll say, as parents that I, I actually recently did a post about this. We seem to bucket our kids and I don’t know if it’s the same in Australia, but here we seem to do one of two things with our kids.

Your kid is either sporty or they’re creative.

[Alexx] (31:42 – 31:42)
Yeah.

[Julia] (31:42 – 32:36)
What is that? Yeah. And, and we actually had someone come up to us recently and say, well, do creatives also need to move?

And, you know, I was like pulling my hair up because yes, the answer is yes. Even if your kid is drawn towards drumming or the arts or any creative pursuit, like amazing. But unfortunately those kids also still need to move their body.

It’s not optional for them. Like it just because your passion lies in playing the piano, which is amazing. You also still need to find a way to move your body.

And so I don’t know why we’ve done that like patterning, right? Like you’re either one or the other. There’s so few kids that are crossed over.

So I don’t know if you see that in your community or, you know, among your listeners or, you know, larger group, but I’ve seen this weird pattern we have where it’s like, you’re an athlete or you’re creative and the creatives you don’t need to move.

[Alexx] (32:36 – 32:41)
Yeah. No, I, I, I proudly call us a blended family, but we do both.

[Julia] (32:42 – 32:52)
Yeah. You do both and experiment, experiment, experiment, you know, and I really believe everyone can find some way to move their body that they enjoy.

[Alexx] (32:53 – 35:27)
Yeah. A hundred percent. I want to talk to you about midlife and I will be vulnerable here and share a scenario where I was super fit two years ago.

I was playing tennis four times a week at competition level. I’d got myself up to grade one. I, my metabolism had finally started to play ball with me again in midlife.

And then I was taking my dog for a pee one night. He saw a rat. He’s a hunting dog that is 43 kilos.

And I was stepping over a cement step right at that moment. And my foot did something no, no human foot should ever have to do. And I fractured my fifth metatarsal and unbelievably since then, I am shocked at how much mobility I have lost in a year.

Everything hurts. Now I have tennis injuries everywhere. And I know that part of that is the estrogen leaving the building and I’m exploring how that might need to play out for me.

Um, because again, I like you, I’m not a black and white person. I don’t think that midlife is either you’re the natural run to the fields and, um, you know, become a shaman type or do all the HRT. And like, I think you can actually have interesting middle of the road experiences where you explore whatever’s going to make you thrive through midlife.

So I’m in that stage, but pain is really interesting to me now because I haven’t been able to play proper tennis for six months with a tendon thing that no one seems to be able to find out what is wrong. Uh, and then like I do a split step one night and then I can’t move for three days. It’s hectic.

And it all came from this fall. So when you said it’s the older people who have like the, I mean, obviously that’s more of a mortality situation. I think midlife women, and I’ve spoken to so many women who’ve had like that one thing happen.

And then all of a sudden your body just does not work and everything feels like it’s falling apart. It’s quite a challenging psychological experience, but for people who probably need to move more and preserve muscle more now than ever, it’s really annoying. I’m just annoyed now and angry.

Tell us.

[Julia] (35:27 – 35:28)
Oh my God.

[Alexx] (35:28 – 35:35)
I mean, first of all, I had to just, I had to share it because I just, I know there are lots of stories out there like it.

[Julia] (35:36 – 39:32)
Oh my gosh. I have you because am 51 years old. I am in the throes of menopause.

In fact, when you said the words estrogen leaving your body, I had like a physical reaction to it because I think I triggered you. Yeah. My body was like, yes, I would love to have some estrogen come into the body, like across the zoom.

Um, but yeah, I mean, I think it is a really difficult time for women. And I think these, you know, like sort of nagging little injuries can actually have a cascading impact. And, you know, I mean, I’m sure you have friends like I do who’ve had frozen shoulder.

Um, you know, I haven’t had anything as significant as a full break like you had, but I felt like up until I was 47 years old, pretty much injury free. I mean, I had some few nagging things here and there, but nothing really significant. And then since that time, you know, and I’m assuming it’s, it’s in connection with this perimenopause and menopause transition that I now, you know, doing many of the same things I was doing before I tweaked my wrist.

I came home from a workout the other day and told my husband, I was sure I’d broken my wrist doing some weightlifting move. And, you know, my calf is currently tweaked. And so, so, you know, for, I think for many of us, we’re in a phase now of, okay, we’re in a season of our life where in you’re exactly right.

Maybe it’s because estrogen is leaving the body. Maybe it’s because we’re losing muscle mass or our bones aren’t as sturdy as they were once before, but we’re now facing this new season of injuries in our lives. And it really has become for many of us sort of a, okay, how do I mitigate this?

Because we’re probably, it’s probably not all going to go away. And maybe taking HRT does make some of it go away for some people, but, you know, again, that’s another controversial topic. And so I think from my perspective, it is about doing our best to, you know, do things like lift weights, keep an eye on our sleep as much as we can between hot flashes.

And then I think one big thing and a missing piece for this age group, and I think all age groups, but I do think could really help a lot is this mobility piece. And I think it’s not something that people turn to very often. You know, I think most people have heard, okay, nutrition, sleep, lift weights, you know, maybe consider HRT if your symptoms are really bad, but I don’t think the mobility piece is talked about enough.

And I do think that that at least can make, potentially make a difference in all these sort of nagging pain and injury. There is a lot of work that people can do on their own bodies that they can really make a difference in pain. And I’ll see if I can describe a technique that we tell people a lot.

It’s called upstream and downstream. So you have major joints in your body. And often that’s where pain is occurring.

You know, people have hip pain, knee pain, ankle pain, but they have pain in other places in their body. And one of the things we recommend people do that turns out to be quite effective is think about your body as a system of systems and work upstream and downstream of where you are experiencing pain in your body. And so if you have knee pain, you know, upstream of that are your quads and your VMO and your hamstrings downstream of that are your shins and your calves and your ankles.

And there’s a lot of soft tissue work and rolling that you can do on your own body without seeing a physician or a physical therapist or a chiropractor or a massage therapist. There’s a lot you can do on your own body with this upstream downstream concept to really take a crack at managing some of this pain. Because like you said, it really can have a cascading impact.

And then it has this secondary effect of taking you out from the thing that you love doing probably is also really good for your mental health.

[Alexx] (39:33 – 39:36)
It’s so good. I’ve really noticed it. I’m like, wow.

[Julia] (39:36 – 39:36)
Yeah.

[Alexx] (39:37 – 39:37)
Yeah.

[Julia] (39:37 – 39:52)
You know, I there’s so much you can do it. And if I could tell a quick story about this, you know, we started our company originally in 2009. It was called Mobility WOD.

And we’ve since changed the name to the Ready State. But it started because good choice.

[Alexx] (39:52 – 39:52)
Good choice.

[Julia] (39:52 – 41:36)
I love that. Mobility WOD. It would seem so clever in 2009 and was like then it became the dumbest name.

So anyway, we at this time also owned a commercial gym. It was a CrossFit gym. And we had an in-house physical therapy clinic inside.

And what we started seeing in our physical therapy clinic was people were coming to us with a whole host of nagging pains and injuries. And by the way, I’m not talking catastrophes. So if you’ve broken your leg or torn your ACL, I’m not talking to you right now.

I’m talking about the everyday aches and pains and sort of niggling things that bother all of us and often take us out of doing our sports. We would see tons of those people in our clinic. They would take they would have in order to see us, they’d have to take two or three hours off of work during the workday, pay us out of pocket two or three hundred dollars an hour to see one of our top level physical therapists.

And oftentimes we would leave and their diagnosis was something as simple as you’re missing a little bit of hip range of motion or your calves are so stiff that they’re pulling on your knee and they’re causing your knee to have pain. And what we saw was that I mean, this was something like 80 percent of our clientele had pain and injury that we truly believed if they had some tools and strategies and a couple of simple things on their living room floor could make a huge difference in their mobility and their pain at home on their own. And so that was the birth of our company.

And I think as we look at women in midlife, you know, there’s a lot of things, unfortunately, we’re all having to double down on to survive this midlife transition. And none of us really have the energy to double down that much.

[Alexx] (41:36 – 42:10)
I know they throw it all at you. I was laughing with my team who’s nearly 15 and he’s he’s a gorgeous boy and we we talk a lot because he’s an only child as well. So I think that kind of amplifies how much adult time he gets.

And and so he’s got some really beautiful insights in life. And he’s like, mom, you know, it’s really unfair that they make you guys go through this like the and us go through puberty at the same time. Like we’re all crazy.

Boom. Right. A boy.

[Julia] (42:10 – 42:47)
You’re like, yeah, you’re like one. You’re like, Mike, drop. Yeah.

Well, can I just say that I love to me? I have a 15 year old as well. And I have a 19 year old and I love teenagers.

People don’t you know, they have they have they get a bad rap. I think teenagers, but they often can see these amazing, thoughtful, insightful things. And they aren’t as cynical as we all are and pessimistic.

You know, they just can bring this sort of like lightness and energy and perspective that is so cool. So I love teenagers and I love what you said.

[Alexx] (42:47 – 44:15)
So good. And so pain and psychology, then like when we’re doing mobility work, can you help us think about where a line might arrive where we’re like, oh, no, that’s a health professional thing. And like, you know, obviously we’re not talking breaks.

Breaks are definitely like E.D. doctor moon boots and all that jazz. But about those niggles, because I often feel like we’re more scared of any kind of pain than we need to be half the time in terms of something we feel like I was doing, you know, just some some really very simple dumbbell weight arm exercises the other day. And I can do most of them, even with this weird tendon thing that’s stopping me from playing overheads and serves in tennis.

I can still do all my arm weights. I’m conscious that that’s there. But these weights are not aggravating the situation the way serving a ball in a court would would aggravate it.

So I feel like I’m safe to do that. And. Often, I think when I’m talking to people, oh, no, I can’t do that because the hip or I can’t do that because the arm or like that’s going to make things worse and like we’re almost scared.

And I’m I’m curious about how much that then plays into the perpetuation of pain syndromes.

[Julia] (44:15 – 47:33)
Oh, I mean, I think you’re so right. I think one of the biggest challenges that we see is even post-surgically, you know, so many people are told not to move at all. And, you know, we’re so of the mind that you’ve got to keep moving in that moving is actually one of the, you know, moving, you know, of course, you don’t want to disrupt your surgical side and you want to be moving in pain free ranges.

But that movement is such a critical piece of healing from injury. And the same is true for a lot of these niggling things. You know, obviously, there’s certain injuries where, you know, your body may just need to be given some space to heal and and or if you’re dealing with a more catastrophic injury.

But, you know, what I hear when I am hearing this, this, you know, sort of forearm situation you’re having is when you’re playing tennis, you’re doing something at speed versus if you’re lifting some dumbbells, you’re able to do that slowly and under control in a range of motion with that wrist and arm that feel comfortable for you. But I think that’s such a critical thing because, you know, the goal is to keep moving and that we shouldn’t fear pain. Pain is part of the human condition.

And I think speaking of the mindset shift, and this is not my phrase, and I don’t know, I can’t I can’t quote the person it is, but I’ve heard it a lot. And that is pain is a request for change. And when we approach pain from that perspective, it really changes how we how we approach it.

And so if if, you know, let’s just say, I’ve actually had a little bit of a tweak shoulder recently, I have been using the upstream and downstream model to work on my forearm, my biceps, my triceps, and then all of this musculature around my neck and scapula. Because what I’m trying to do is change this area in my shoulder, maybe one of my tendons or ligaments or a muscle needs to be fed slack in some way in that in that area. But what I’m taking it as a request for pain, I know that it’s not a tear or something catastrophic that requires an MRI and professional help.

And, and the other thing is, this is the place where we really like to incorporate breathwork. So everybody, everybody’s talking about breathwork these days. And there’s people who are experts on it.

And you know, we’ve all tried taping our mouths shut while we sleep. And, you know, there’s, there’s a lot of talk and, you know, sort of excitement around breathwork, and we’re fans. The way that we incorporate breathwork into our mobility work is that if you can’t breathe into a position, you don’t own a position.

And so we do something called the four, four, four, with all the soft tissue and mobility work, where you take a breath in for four seconds, you actually contract. So if you if imagine, if you have a foam roller underneath your calf, you’re going to contract your calf into the foam roller, then you’re going to exhale for four minutes. And that is a way of telling your body that the thing that you’re doing is safe.

It’s connecting your physical and mental, you know, it’s making this physical and mental connection to this work you’re doing. And so I think there’s tools and strategies that people can use to sort of make the process of self care, not feel so scary.

[Alexx] (47:34 – 47:34)
Yeah.

[Julia] (47:35 – 48:24)
And, and also, and I think those things are, you know, change your mindset that pain is a request for change. There are a ton of things that you can do with soft tissue work and work at home that are safe, that, you know, if you, if you feel pain, real serious pain, you’re going to know, and you should back off. And then if you can’t breathe into a position, you don’t own a position and you can, and you can employ the four, four, four.

So four seconds in contract over whatever tool you’re using on whatever part of your body, and then four seconds out, and you’ll find that you can usually, you know, get a little more motion and action into that tissue work you’re doing. So there are some strategies to sort of deal with that fear around pain and, and just make a little bit of change in how you think about it.

[Alexx] (48:24 – 49:38)
I remember being, I was a mad keen dancer when I was a kid and I did like all the different kinds of hip hop and breakdance and jazz and everything. And except ballet, that was way too strict for me. I kept getting told to put my butt in and I could just never get it in quite like the teacher wanted.

So I quit, but those beautiful modern dances where you had a lot more freedom. I remember, uh, part of our warmup stretching mobility was huge and, uh, and breathing into things was huge so that you could get more flexibility so that you could get into the splits. You can’t just walk into a room when it’s like two degrees outside and do the splits.

You need to do a bit of work to get there. And I remember thinking, gosh, I’m never going to be able to do it like that girl can. And I would like two months later I could, because I showed up every week and I was guided by my teacher and I was breathing into it and releasing and taking one inch further.

It’s not rocket science and it’s been around for a long time. This stuff is tried and tested and it’s used on kids. So if it’s safe for our kids, we can all do it.

[Julia] (49:38 – 50:47)
Yeah, it’s true. And I think, um, you know, again in, in the, you know, we talked about earlier about how, especially as women, there’s just like, we don’t have time to do one more thing. And so, you know, I don’t have time to wake up in the morning and do like a 30 minute breath practice.

Um, you know, I’m getting kids off to school and doing like mom stuff and then trying to fit in my own healthy habits around the side of that. But one of the reasons that I love incorporating this breath work into my mobility practices, again, here we go. Now I’m doing three things.

You know, I’m watching Netflix, I’m doing some soft tissue work on my body. I’m getting a little breath work in. I usually do it right before I get to bed.

And I find that has a very down regulatory, um, you know, the, the breath work combined with the mobility work right before I go to bed has a very down regulatory effect on me. So it helps me fall asleep. So it has cascading impact of things.

Um, and again, it’s not one more thing I have to do. I’ve just made the commitment that I’m going to do, you know, 10, 20, 30 minutes while I’m watching a show of, of, you know, work on my floor of my living room, I’ve gotten up and down off the floor in order to do it. And I’m preparing my body to go to sleep as well.

[Alexx] (50:47 – 51:45)
So it has so many positive impacts and getting up and down, like down and up rather, uh, on the floor. Uh, if someone had not done anything for yonks, maybe all they’d done is like some walking and, uh, and they’re really keen to start building some mobility into their day. What does success look like with your very first go?

Cause I would imagine you being your encouraging self. Now that we’ve chatted, it would be like leaning on the couch with one leg and, you know, and just helping get yourself up. And that is okay.

Right? Because in the book, you talk about all these different stages of these movements. Um, and every stage that you achieve and move beyond is success in itself.

It’s not just the success. Isn’t just when you can get down and get up with your hands up in the air, for example, no progress is success.

[Julia] (51:45 – 52:05)
Well, I think I would actually even go backwards. I think information is success because I, you know, one of the things I liked so much about the sit and rise test and why we put it as the first chapter of our book is that as we’ve discussed, you know, mobility is not at the top of mind for many people. Um, and it’s not that fun always, you know, it’s more fun.

[Alexx] (52:05 – 52:10)
It doesn’t have the sexy badge of like, uh, you know, the weights room, does it?

[Julia] (52:10 – 55:36)
It’s not sexy. It doesn’t play as well on Instagram as other fitness stuff. Um, but it’s so critical.

And I think the, the reason we love that test and we loved opening the book with it is that it is so powerful to just get some pretty early information about where you are with your mobility. And I think the reason it’s so important is that, you know, we all, as kids spent so much time getting up. I mean, you know, I think the, the data is like toddlers get up and down off the ground, like hundreds of times in a single day.

Um, so I think we can, when we perform that test on ourselves, we’re able to remember like, Oh, it wasn’t that long ago when I was a kid and in elementary or middle school or wherever I did a ton of getting an up and down off the ground and sitting comfortably on the floor. And that seems like something that humans should be able to do. So I think the first step is just getting that basic information about where you are, uh, without judgment, um, and knowing that any progress is improvement.

Um, the other thing I love about that test is, you know, the way to get better at it is just to do it a little bit. So actually get up and down off the ground. And then back to what were our favorite subject, watching Netflix, just sitting on the floor is this, it’s this tool that can, we like to use word rewild our hips.

Um, but our hips get so stiff in modern life, doing all this sitting and commuting and driving around. You know, we’re, we’re sitting with our joints often at 90 degree angles, specifically our hips, which are just this big, huge, important mover. Um, and tighten hips are a common reason why a lot of people have low back pain, for example.

And often that connection isn’t made. Um, but just the simple act of sitting on the floor, your brain and body will know to change positions, which is actually ideal. If you know, if you find yourself, if you commit to sitting on the ground for 30 minutes a night, you’ll find that you sit for a few minutes with your legs long, sit straight out in front of you.

You know, you might move into 90, 90, which is kind of a little side saddle position, sit cross legged, like you did in elementary school. And that’s all good because what that, what, what that is doing is moving, rewilding your hips, moving your hips into these positions that they often don’t ever get to experience in our sort of chair bound world. And it can have this dramatic effect on how you feel.

I mean, people run faster and feel better at their sport and their low back pain starts to go away because it turns out that your low back is connected to your hips. And so if your hips are able to move in all the ranges that they’re supposed to move as opposed to just being at a 90 degree angle in a chair, it really has this like cascading positive effect about how you feel in your body. Um, so I would say any progress is great.

And, you know, we know we have a lot of people who’ve taken our sit and rise test who have to actually take the test scaled, meaning they don’t even lower themselves all the way, all the way to the ground. You know, um, my mom who’s 78, she first did the test by lowering herself down to our coffee table so that it was safe for her. You know, people can hang on to something, you know, we want people to scale this test so that they can use it to get some information and then just slowly, but surely do some of the simple practices and you will get better.

[Alexx] (55:37 – 55:37)
Yeah.

[Julia] (55:37 – 55:38)
Everybody gets better.

[Alexx] (55:39 – 55:55)
Yes. A hundred percent. I agree with that big time.

And, and so if you had to pick another one from your list of 10 to share with us, uh, that people might get curious about in the week to come, what, what would you choose?

[Julia] (55:55 – 56:02)
Well, I would choose balance and something that we have in our book called the old man balance test.

[Alexx] (56:03 – 56:17)
Cause I actually had it in my notes, um, as one of my favorites. And, uh, and it’s, it’s actually something that I subconsciously do when I’m putting my tennis shoes on. Um, so talk us through it.

[Julia] (56:18 – 56:36)
Sure. So the old man balance test was a test developed by a friend and coach we know named Chris Hinshaw, and he actually developed a test. He’s, he had at the time two teenage sons and he was, they got to the age where they were like better than him at every sport.

And so he developed this test to try to beat them.

[Alexx] (56:36 – 56:42)
That’s how I’m feeling about my teenager in tennis. I’m like, how dare you serve that well. Yeah.

[Julia] (56:42 – 57:53)
Yeah. Well, they start surpassing you and it’s a, it’s a bit of a blow to the ego. So he developed this test to try to beat his two teenage sons.

And, uh, I’ll just describe the test really quickly. Uh, the, the idea is you stand, um, with bare feet, your shoes and socks off and in front of you. Um, and then you stand on one leg and without ever putting your other leg down, you reach down and grab your sock and put on your sock.

And then you reach down and grab your shoe and put on your shoe. And if it’s a laced shoe, you tie your shoe and then you put that foot down and switch and do it on the other side. So what I love about this test is it again, is this simple piece of information and that lets you know where you are with your balance and talking about things that are unsexy on Instagram balances possibly the most, I mean, it’s even worse than mobility because, um, you know, who wants to talk about balance?

Nobody wants to go to a balance class. You know, it’s not cool. It doesn’t look good on the internet, but it turns, I really believe balance is sort of like, you know, this very important piece of longevity.

Um, you know, it’s no surprise to me and I don’t know what the situation, I don’t know. Was it dark out when you broke your foot?

[Alexx] (57:53 – 57:54)
Was it, it was, yes.

[Julia] (57:55 – 58:12)
Yeah. And so that’s super common. Actually people often, um, are injured, especially as we get older in the dark.

Um, it’s way more common because we lose some of these, these visual cues. And in your case, it was a strange accident with a rat and a dog, but, but often it was really freakish.

[Alexx] (58:12 – 58:18)
Yeah. And I’ve got amazing bone density too. It’s just so fricking annoying, but yes, so annoying.

It’s going to let that go.

[Julia] (58:19 – 59:08)
Yeah. Yeah. It’s so annoying.

I mean, I’m 100% with you. It’s so annoying, but, um, you know, balance is this thing that nobody wants to practice, but we eat it, you know, mobility and balance are these two things that really allow us to be able to do the things we like to do as we get older. Um, and also improve the things we do now, but nobody wants to practice balance.

And so what I love about the old man balance test is it gives you some information about where you are and all it’s really telling you is, can you comfortably stand on one leg, which again, human beings should be able to stand on one leg for a little while. That’s just a key element of balance. So it gives you a little bit of information, but it’s also so fun because you can compete in it against your family members.

If you’re so inclined to be a competitor, but I am absolutely are.

[Alexx] (59:08 – 59:13)
I was, I was doing it with my son yesterday. I’m like, I got one for you, sweetheart.

[Julia] (59:13 – 59:54)
Yeah. My husband and I, like we try to do it for time, you know, like who can, so, so we’ve taken it to the next level, but I will tell you that I do the old man balance test as a matter of course, every morning, that’s how I put on my shoes and socks. So I make it a little game for myself because again, not going to go to a balance class.

I might get a little bit of balance working in my yoga class. I do like to, I like to mountain bike, so I might get a little bit of balance work just sort of built into the sports I like to do. But again, I’m not going to spend a bunch of time balanced practicing, but I can wake up every day and I’m already putting on my shoes and socks and I can just use two to three minutes in my day where I can practice putting on my shoes and socks and my balance all at once.

[Alexx] (59:55 – 1:00:44)
So good. And so I will share a video of that so that people know what I’m talking about. I’ll link cause you guys had that on your Insta and something I wanted to ask because people might think 10 exercises and oh, am I doing those every day?

So just to give people the big picture before they might want to start toe dipping into this hot take on a new, a new chapter of fitness. I think that doesn’t get spoken about enough that you guys articulate so well. Are we doing these things every day or is it about just like we sort of talked about right at the beginning shifting our mindset that every movement matters and get clever about what you can incorporate when.

[Julia] (1:00:45 – 1:02:38)
So thank you for asking this cause I think it’s so important. Especially in light of our conversation about how we all really can’t do more. The idea is what we found is, you know, and the way I’d suggest people consume the book is at the beginning, put yourself through all the tests and practices.

But what we’ve noticed is there’s 10 tests, 10 practices, and we’ve noticed that everybody has some blind spots and everybody also has some tests where they get an a on the test. And so our advice is put yourself through the tests, get some basic information about where you are on all these tests, and then focus on the areas where you have some blind spots because everybody’s doing some things right. You know, we work with a lot of athletes and non-athletes and, you know, some people are like, well, I’ve never exercised in my entire life, but I already sit on the floor for 30 minutes a night or an hour a night.

So I’m crushing that. And, you know, we have other people who haven’t eaten a vegetable in their, you know, in the recent memory, and they realize that’s a real blind spot for them, that they’re just not getting enough fiber in their diet. So we’ve really seen that, you know, people use the tests as basic information, and then they focus in on the areas where they have blind spots.

And then our hope is that we really, people do treat this book like an at-home physical and that once a year, every six months, you’ll revisit the test because, you know, even in the areas where you get an A and you don’t have a blind spot, you just want to make sure that you’re still getting an A and don’t have a blind spot. So you just want to keep an eye on those things. So whether that’s your balance or your mobility or your sleep or any of the areas that we’re sort of asking you to test and track, but what we’ve tried to do is say, here’s some objective measures.

Like you can be at home objectively testing yourself on these things and you’re going to do well in some areas and less well in other areas. And, you know, in the short term, you focus on the things where you need work.

[Alexx] (1:02:38 – 1:03:49)
Yeah, I love it. And, you know, as we’ve said, it’s not like the Dave Goggins, stay hard, kind of like super sexy Instagram message of like buff. And it’s like, it’s, it’s a really different flavor.

And I think it’s something probably a lot of women are looking for because it is, it does have a softness to it. It does still ignite a playfulness because there’s an element of challenge. And I think that’s really powerful and can be powerful in a family context, like my son and I did yesterday.

You know, we try to beat each other at everything. So it’s a very natural fit for us, what you guys are suggesting. But I love that, you know, we might even as families, couples, or with a group of friends that we decide to make our, you know, balance bays or whatever, you know, appeal to the younger audience and get together and have a morning in the park once a season where you’re like, Hey, where are we at?

How’s that balance? How’s that mobility? And it could be a really fun way.

As you said, you know, humans like to, what do we like to do together? We walk, we move together, we eat together.

[Julia] (1:03:50 – 1:03:51)
We eat together.

[Alexx] (1:03:51 – 1:03:51)
Yeah.

[Julia] (1:03:51 – 1:04:14)
So yeah, those are the things that we, you know, obviously it’s a little more complicated than that, but that’s how we spend the vast majority of our time connecting with others. So man, I mean, even better because, you know, human connection is so important that if you can get together with your loved ones and your friends in a park or at home on your living room floor and say, Hey, let’s, let’s hold each other to account and put ourselves through these tests and meet back here in six months and we’ll do it again.

[Alexx] (1:04:14 – 1:04:16)
Yeah. And have brunch afterwards.

[Julia] (1:04:16 – 1:04:17)
Yeah, exactly.

[Alexx] (1:04:17 – 1:04:57)
So we knock both goals, both human connection goals off. Julia, thanks for your work. I absolutely love what you and your husband are doing.

And I think it’s a really lovely way to inspire people around the world to get mobile and to actually make that fun. I feel like we don’t need to do sexy. We need more fun.

There needs to be more joy because everyone can connect to that. Whereas a lot of people have a lot of trouble connecting to like hot young fitness bods. And, and it’s so far from their reality that they’re like, Oh, well, that’s just not me, I guess.

But you know, old man, balance test is something we can all sign up for and all do that.

[Julia] (1:04:57 – 1:05:22)
Yeah. We’re just, you know, thank you for, thank you again. I mean, we’re just hoping to invite more people into this conversation.

We feel like we’ve done a crap job in this industry of leaving people out and not making it open and welcoming and fun, like you said, and community oriented. And so, you know, I think this book is a great place to start. And, um, I think there’s a lot of ways we can change our mindset about, about what counts and what works.

[Alexx] (1:05:23 – 1:05:24)
We sure can. Thanks.

[Julia] (1:05:25 – 1:05:26)
Thank you so much.

[Alexx] (1:05:26 – 1:08:22)
I hope you loved today’s show as much as I loved bringing it to you. I want to remind you that if you are someone who craves a low-tox community that is judgment-free, full of empowerment, has health professionals and building health professionals that can support you as well as me in their answering questions multiple times a week, I want to invite you to join the low-tox club for the price of less than a cup of coffee a month. You have an annual membership for $49 Australian.

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