Last week, I was in Nashville. And this week, I am in Tampa. Just last night, I finished up filming my next product which will be coming out in a couple of weeks.
While in Tampa, it hasn’t been all work. We had a chance to spend an afternoon in a clear water beach. It was cloudy and rainy but still 80°F.
While I was in Nashville last week, I saw Erin Nielsen. We got to talk about the things you do that age you faster. I have a little interview for you with her.
Are you aging faster than your actual age?
If you are not happy with what you see in the mirror, it may be time to evaluate your daily habits and lifestyle.
In today’s interview, Erin Nielsen shares her insights on the common mistakes that people do that speed up the aging process.
Watch the interview below for more information.
CLICK HERE to watch the YouTube video interview.
In the above interview, you will discover:
- Who is Erin Nielsen?
- Her journey to discovering Toned in Ten
- Three daily mistakes that age you faster
- Benefits of doing short burst workouts
- Chronic Inflammation vs. Acute Inflammation
- How to boost youth hormone through workouts
- Four P’s to healthy eating
I hope you enjoyed the interview.
That was part 1. I will be back with part 2, tomorrow.
Watch out for it!
Take care and have a great day!
Rick Kaselj, MS
If you are unable to watch or listen to the video above, check out the transcription below.
Rick: Hey! This is Rick Kaselj from exercisesforinjuries.com. Today I have another interview for you and it’s with Erin. I will get Erin to introduce herself and then we’ll go into the questions that I have for her.
Erin: Hi Everybody! I’m Erin, I’m the creator of Toned in Ten at https://www.tonedintenfitness.com/, which is a short burst workout and I’m really excited to talk about it today with Rick.
Rick: Awesome! Erin we have known each other for a while, maybe you can share your story, your journey when it comes to Toned in Ten. How did you find out those things to keep you looking youthful?
Erin: My journey to Toned in Ten was twofold. It was my own personal journey but then I’ve also been a Physical Therapist for 18 years. I’ve seen a lot of other people struggle with finding time to workout, painful joints, everything, you name it. All the things that keep us from exercising. So with working with a lot of people that way and then my own struggles of finding time, I knew there had to be a better way. So I just started researching and a lot of the research out there was short burst workouts like sprinters. If you see sprinters they have this long, lean beautiful muscles. Well they do sprint work and so I really started researching into that. And with my Physiology background and PT background, it was easy to figure out why and so I created Toned in Ten out of that.
Rick: Awesome! What we’re going to focus in on is on that aging side of things but based upon your physical therapy background, based upon your own personal experience, what you’ve experience with your clients and the feedback you’ve got in Toned in Ten customers, what are three daily mistakes that age you faster?
Erin: One of the biggest things that I’ve seen the last 18 years as a PT is people’s joints are just painful all the time. I see people with hip replacements, knee replacements and so many of them probably could have been prevented if they had not been told the lie that long cardio is the way to go because that’s what we’ve been told to do. So that’s my mission to get the message out there that you don’t have to do long cardio because long cardio can be very damaging to your joints. And when you do it for longer than 30 minutes it really causes what we call oxidative damage in your body which basically is just free radical damage that attacks certain organs of your body, your joints, your skin and other organs, too. So it’s a real age accelerator. I really condone and recommend intense exercise less than 30 minutes. Toned in Ten, obviously, is just 10 minutes which you can still get amazing results in 10 minutes. So that’s one of the biggest mistakes that people make. The other thing that I see is when you’re doing the other long boring cardio or you might be doing other training like a marathon, which is ultimately the longest cardio you can do, you’re going to not get the benefits that you can get with short burst workouts under those 30 minutes. Because when you do the short burst workouts, your body creates a huge increase in what we call human growth hormone, and it can actually increase by up to 450 percent and it only takes 10 minutes. And so that youth hormone, if that’s delivered to your body, you’re just going to look youthful. It promotes more youthful skin and much leaner muscles. So who doesn’t want that?
Rick: Yes. So going back to the first one of being the long sustained cardio and I know looking back at all the research, when they started doing the research when it came to runners they focused on cardiovascular benefits when it came to doing running for a long period of time. And that’s what they encouraged people to do because they based all this research on runners. But all this long distance stuff, what ends up happening is it overworks the joints, which you don’t want to do. And also people that are probably not biomechanically gifted or have gifted bodies in running end up doing these long sustained things and it ends up putting more stress and strain on the body. For example, they have poor shoes and poor foot structure, then being overweight that ends up putting unnecessary stress on their knees and hips. So they might think that they’re doing something beneficial by doing running or long sustained cardio but actually they end up potentially damaging their joints. What do you say about that?
Erin: You probably know this from your background is every time when you’re running on the treadmill or outside, every time your foot hits the ground or the treadmill, you’re applying three times your bodyweight on your joints. So if you’re a 150-pound person, each time your foot hits the floor you’re putting 450-pounds of pressure through your legs, knees, hips and back. So we wonder why we are all in pain, when we’ve been doing all that damage to our joints, especially for prolonged times. For short burst workout, it’s okay to do a sprint and run because it’s not going to be that long chronic inflammation that’s occurring.
Rick: Yes. I mean, definitely you want them doing some cardio and a lot of people think that they need to do an hour of cardio and then start the rest of their strengthening side of things. I know, I went through a running background and did all this running and marathon, Ironman stuff. My joints are feeling better now and it’s probably because I’m doing more short intense workouts and I really work on strengthening all those muscles around the joints through full range of motion and having that strength has kind of decreased the stress on my joints.
Erin: Absolutely! The stronger the joints the better. A lot of people get confused with chronic inflammation and acute inflammation. When you do short burst workouts, you’re producing an acute inflammation but it will only last for a short period of time which is very beneficial for your body. But if you go passed that 30-minute mark where you’re doing the same thing over and over with your body, your body starts to produce chronic inflammation and that’s where it gets dangerous. So there’s a difference there.
Rick: Yes, good point. And the second thing, the incorrect training you highlighted a little bit, looking at doing something long in duration compared to something intense. What were the things you noticed? You were talking about the release of youthful hormones, if you add more intensity compared to something at a low intensity for a long period of time?
Erin: If you’re doing that low intensity for a long period of time, you’re going to be producing that chronic inflammation which will also increase what we call a hormone that you don’t want. Human growth hormone you want, that lovely youth hormone, you don’t want to increase cortisol for those extended periods of time, which happens with that long cardio. Because that’s going to increase stress in your body, going to increase excess inflammation and that chronic inflammation that we’re talking about. There’s really no need. We don’t have time for the long exercises. Some people might but again, a lot of times it might be boring for someone doing the same thing for too long. It’s really unneeded time for you to spend past 30 minutes of doing an exercise that is just going end up being probably more harmful to your body than helpful.
Rick: Good point. Then what would number three be of the three daily mistakes that age you faster?
Erin: I think one of the biggest ones along with the exercise we talked about is your nutrition. My biggest thing is you’re not going to get the results you want in terms of weight loss or muscle tone or that leanness that you’re after unless you hone in on what you take into your body, nutrition wise. What I really like to recommend is trying to lower your sugar. I’m not saying like, you can’t live anymore, you can’t have any more sugar. My main philosophy is to try to remember the four P’s. Try to have Protein which is your first “P”, and then sort of Produce which is your second “P”, fruits or vegetables. Vegetables are even better, but there are some really great lower sugar fruits like berries, some apples and things like that work really well. And then the other two “P’s” stands for try to avoid Processed and Package Foods because those also affect your hormones. We’re talking a lot about hormones here and hormones plays such a huge role in weight loss and the way you feel and the way you look. So, if you can remember those four P’s and just try to remember that every time you’re putting food on your mouth, it’s an easy way to remember. If you do that you’ll really be far ahead of most people. The other two things that I like to recommend is also the healthy fats like avocados, olive oil, avocado oil those types of things. And another thing I’m a big proponent of and I have every day is just a little bit of dark chocolate. (laughing). They have amazing anti-oxidants and you don’t feel like you’re depriving yourself. You want to have your nutrition be something you can stick with. And if you’re feeling hungry and feeling deprived or feeling like “this is boring”, you’ve got to have those little indulgences. So I’m a big proponent of some dark chocolate every day.
Rick: Good and its’s great on the protein side of things. I just interviewed Dawn and Maureen and both of them really highlighted the importance of the protein side of things which is nice because I think a lot of people out there think that they really should cut out the fat and minimize the proteins and really just focus on the carbs and focus on carbohydrate-related stuff. Why do you think that people should focus more on the protein side and healthy fats and probably minimize the carbs?
Erin: For me, and there’s a lot of research out there about that, but once I change my eating habits to eating more protein and eating those healthy fats…I used to be the “low-fat guru”, never ate any fat, and tried to stay away from meat and I felt awful all the time, I was exhausted. So once I changed that and started getting more protein, I started to feel much more satisfied after I ate and I wasn’t hungry all the time. An amazing thing that happens is that if you just know your portion control sizes, and you eat your meat and eat the produce, vegetables or fruits, you’re just very satisfied after, especially if you’re putting those healthy fats in it. The healthy fats are so much more satiating than like a piece of bread. It’s amazing. You’ll feel good and it’s actually very good for your skin, too, having those healthy fats in your diet.
Rick: Yes, and I’m find with the bread, if I have one piece then I want to eat the whole loaf.
Erin: Me too! I love them. (laughing)
Rick: So it’s like carbs lead to craving more carbs. Even though I like a really good bread, a good fresh bread.
Erin: Oh, yes. It’s good and I will indulge once in a while. Like we talked about the dark chocolates, it’s not like you can never ever have it. It’s just like you don’t want to make it a daily habit which many of us have for many years. So if you want to have a piece or two of bread once a week, go for it, so you’re not depriving yourself. As long as it’s not a trigger food like you said, “I’m going eat the whole thing!”. (laughing)
For your guide to the best foods to heal your body, check out The Best Foods that Rapidly Slim & Heal in 7 Days, here!