Erik:                                     00:01                    

Welcome to Mastering Monday, the interview segment. Hi, I'm Erik Bowman, your host and owner of Bowman financial strategies where we provide straight answers so you can make confident decisions to live the retirement you have always dreamed up. I wanted to thank you for listening to the interview segment and this is part three of three episodes of an interview with Janelle Graham fitness trainer out of Castle Rock, Colorado's 24 hour fitness, enjoy. Janelle, what would be the one piece of advice that you would give to somebody who's currently retired or is going to be retiring soon and why?

Janelle:                               00:45                    

My biggest piece of advice would be to move. You got to move. Moving is improving and if we're not moving, then we're not improving. It's not just sitting from a desk chair into your couch or in your recliners, um, although that's much comfier than your work situation may have been. But actually getting up and being mobile and actually moving, getting outdoors, sometimes indoors, whatever it takes, but actually moving for at least 30 minutes, 30 minutes

Erik:                                     01:21                    

Each day.

Janelle:                               01:23                    

Yes, consciously moving because moving is going to keep you improving. And if you're not moving, then your body is not improving and it, it's gonna start shutting down.

Erik:                                     01:32                    

I was thinking about some of the things you probably are helping people with during training sessions. And I believe that when people are at their house and they're doing their everyday things, whatever, whatever that may be, cooking in the kitchen, doing laundry, going up and down the stairs, cleaning out their basement, all the photographs that they plan on going through, one day they're down in the basement and now they have to move boxes out of the, out of the way to get to them so they can start that project in retirement that they should be thinking about every movement when they're going down the stairs, they should be thinking about what muscle they're using, how their balance is actually being impacted by that step up or down the stairs when they're bending over to pick something off the bottom of the pantry floor that they don't just in a non thoughtful way reached down that they should think about what joints are using and the more time they get in the gym with somebody like you, that can actually start to kind of overlay, here's why this exercise is important to your normal daily life routine. And I just think that that's something that gets missed a lot of the times because they don't realize that there are ways to move the can hurt you and ways to move that can help you.

Janelle:                               02:39                    

Absolutely. Taking what they're doing on a daily basis and really making it even more efficient. Right. And making it move efficient and more balance and more stability and more strength so that they can do more. Right, and they feel like moving more because they're actually moving better, right? They're moving more efficiently. It doesn't hurt to bend down and pick up that box (right) of photos and have to carry it up the staircase because you've learned how to move. That improves your everyday lifestyle.

Erik:                                     03:12                    

Success breeds success. Whenever you begin an exercise regimen. I think some people may be concerned or be thinking about the idea that it could hurt, number one, especially if you haven't done it in a long time. So there's this progression in a way to move into it slowly but also some reality check on how quickly results come and to understand what that cycle actually looks like so they don't get maybe disappointed and checkout sooner than they should.

Janelle:                               03:47                    

You should feel a difference within four to six weeks. So you should feel that walking around your house is easier. Bending down to pick up the groceries and walk them into the house gets easier. So it's a progressional base. As you do more, you kind of oil all of your joints and you oil your body, it's going to start to move better. And those aches and pains that you used to have should start to go away within four to six weeks and you should start to feel a little bit better. And then that progresses you into the next phase to where you can start taking on a little bit more. But it's all based off of where you're at and giving you specifics of what to do written down. Um, also videotaping is another great way because then you have a compare and contrast. Like, all right, this is whenever you started at week one, how you were squatting and how you are lifting your arms up to put something into a cabinet and now you've gotten a sequence of exercises that you're supposed to be doing at home, right? And progressively, okay, now where you at six to eight weeks later and retaking a video because then you have that visual. Now it's not just a feeling anymore. You feel that you're better, you feel it. The aches and pains are gone, but what have I actually improved on?

Erik:                                     05:15                    

You don't have to ask the grand kids to open up the mayonnaise jars.

Janelle:                               05:18                    

There you go! You know it's true. It's totally the truth. So those little things speak volumes, but it's being aware of, hey, maybe you didn't even notice that whatever was aching or painful isn't achy or painful anymore and you can't figure out exactly what it was. But over the last four to six weeks, just changing up what you're doing and how you're doing it because you have a sequence of things and you know what to do to help make it successful.

Erik:                                     05:54                    

Talk a little bit about if somebody was actually seeking a trainer, what's that first meeting like? What do you talk about? What do you typically do with somebody at the gym?

Janelle:                               06:04                    

The first meeting is really just to get to know you. It's to find out about what you're doing currently. Also about your past history. So what did you do in the past? Uh, what was your job? What were some of your activities? Do you have kids? You know, what are your goals? Are you wanting to travel? So it's a lot of one on one time, just kind of getting to know you. Then we sit down and we talk about nutrition. Okay, right? How are you eating? What are you consuming? Because then that kind of gives me a baseline, um, as a trainer to know, okay, this is what you currently did. This was your past history. Here are some goals. So we try to lay out at least three goals. Now I've have your nutrition, so I'm starting to get to know you a little bit better.

Janelle:                               06:49                    

Then we take you into what we call an overhead squat assessment. I'm going to set you up and stand and I'm going to have you squat and do what your body is going to allow you to do and we look at you and different angles and take