Living a Life in Balance - PODCAST

Our Bodies Are NOT Fragile: Debunking Fitness Myths, Kinesiology, and How to Train for Real Strength

• Abdullah Boulad • Season 1 • Episode 8

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Steve, Health Coach and Kinesiologist at The Balance, offers a clear perspective on how mindset, training, and rest play essential roles in reaching your full potential. Drawing from years of experience, he breaks down common misconceptions about the body’s limits and explains why trusting yourself is key to progress.

In this episode, Steve discusses how strength training, recovery, and mental beliefs intertwine to shape not just physical results but overall well-being. He shares advice on structuring workouts, embracing rest, and tapping into the body’s natural ability to adapt and grow stronger.

🔗 Watch now for a practical conversation about training smarter, resting better, and unlocking your true potential.

About Steve: Steve is a certified Personal Trainer, Health Coach, and Kinesiologist with over 15 years of professional experience. As a passionate athlete, he helps individuals build healthier, fitter lifestyles through personalised coaching. His expertise spans functional fitness, athletic training, kinesiology, injury prevention, and nutrition. Steve’s commitment to quality and the results his clients achieve continue to drive his work forward.

For further mental health information and support, visit The Balance RehabClinic website: https://balancerehabclinic.com/ 

Follow Steve Linzer:

https://www.linkedin.com/in/steve-linzer-61a37b192/

Follow Abdullah Boulad:

https://www.linkedin.com/in/abdullahboulad/

https://www.instagram.com/abdullahboulad/

You can order Abdullah’s book, ‘Living A Life In Balance’, here:

https://www.amazon.com/stores/author/B0BC9S5TCF

Follow The Balance RehabClinic:

https://www.linkedin.com/company/thebalancerehabclinic/

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Steve Linzer 00:00:00  We can do a little, little test to just show how the kinesiology works. I will show you first. So you just see it moves a bit, Okay, now think about something positive. You really enjoy whatever it is, okay. And press. You feel the difference? Yeah. That's stronger. Right? Yes. It's a feedback system. The body knows what's good for it.

Abdullah Boulad 00:00:20  And it's fascinating to believe that our body knows the answers. Is there a percentage? How much the body knows how much our mind knows?

Steve Linzer 00:00:31  The new numbers I know is 5% conscious and 95% subconscious. Wow. Sometimes people don't see their own potential. Force yourself sometimes a bit to try out to get to the limit. Maybe it's not your limit what you think. And this is sometimes easier to see from outside when you have somebody who say who push you a bit more and don't be afraid of movements even with weight. So we are not antifragile. So we just make a sometimes fragile through our lifestyle. Try it.

Steve Linzer 00:01:07  Try it. Trust yourself. Sometimes our body can do much more than we are thinking.

Abdullah Boulad 00:01:13  Welcome to the Living a Life in Balance podcast. My name is Abdullah Bullard, and I'm the founder and CEO of the Balance Rehab Clinic. My guest today is Steve Linzer, personal trainer, kinesiology, and teacher of mind and body integration. In this episode, we explore how kinesiology helps decode the body as a biofeedback system and how the beliefs we hold, even unconsciously, can shape the way we move, feel, and perform. We also discuss why strength training is essential for everyone and break down some of the biggest misconceptions around lifting. You will learn how to structure a training session. Why it's important to activate the brain body connection before you lift, and how movement becomes more powerful when we align it with mindset. Steve also guided me through a series of real time tests to put his methods into action, including his go to move for breaking the stress loop in the brain. I hope you will enjoy, Steve.

Abdullah Boulad 00:02:20  What motivated you to do what you do today?

Steve Linzer 00:02:23  Usually it motivates me to work with people to help them to live their full potential. Maybe my story is so. I did this my whole life now. So turning 40 and I started an apprenticeship in the health business like it was an apprenticeship as sports and fitness salesman where I worked in a gym. And yeah, so everything began and was always a pleasure to work with people, to see their progress, to get their feedbacks. So and yeah, they're still my biggest motivation.

Abdullah Boulad 00:02:57  What did you love exactly to see there? Physically? improving. Physically. Mentally? A combination.

Steve Linzer 00:03:05  Of both. Both. So when I started was at the beginning of it was 2003. So it was quite new. This apprenticeship was new. I was the second year who started that. And it was like, in Germany it's like you have apprenticeships you work in. In this case in the gym and you go to school. So you have both at the same time.

Steve Linzer 00:03:29  And so for me, it was quite nice to get in touch with other people and it was even in an easy atmosphere always. So it was like I worked with people. So it doesn't matter who they are or which position they have. Or so we always had. A it wasn't their leisure time. I trained with people. The training programs see the progress. Maybe they had shoulder issues, some pain Campaign stuff and we worked on that and they yeah, increased their health. They felt better. They gave feedback or even reached their goals, which could be quite individual losing fat or whatever their building muscles, get pain free. yeah.

Abdullah Boulad 00:04:13  How do you work today with, with, your clients? What do you include into your daily practice?

Steve Linzer 00:04:21  This always depends on the assessment we did in the beginning. I do an assessment about even. Yeah. Health issues, goals where you want to go even even sleep, behavior, stuff like that. Stressful work. stressful. Maybe even life. Yeah. Private life.

Steve Linzer 00:04:41  And then we will check, how many times we have a week. So how we can create a plan to, To focus on the goals we have. I do a plan. We do a plan. Depends on the assessment or relate it to the assessment we do and then we focus on. But sometimes it can be that people are more exhausted because busy day, a lot less sleep or whatever, and then we have to adjust a bit. Even in the session, we can't stick them to the plan. Like, okay, now we have to do because it's important to do, progressive training. Yeah. For example, so that we do a progress step by step. And, but sometimes we have to regress a bit and just adjust of the daily. Yeah. Mood or condition.

Abdullah Boulad 00:05:33  You're also kinesiology. practitioner. can you explain to us what what is the concept, where does it come from and what is it exactly?

Steve Linzer 00:05:44  There's a story about that. The Mayans already tested their water during the muscle test.

Steve Linzer 00:05:51  And the muscle test. And the kinesiology is a big tool. It's a biofeedback system from your. From your body. So it's a muscle reflex. You can say, and maybe let's start a few years later. So in the 60s, a guy, a chiropractor, practice practitioner, Doctor Goodheart, he started to invent the applied kinesiology. What I do is they touch for health, which started in the end of the 60s, beginning of the 70s with a guy Goodheart. And, John FC is called. And the kinesiology is about balancing out or check the balance in specific parts of our body. So the simple, quite simple model, which I really like and which is based on my work as well, is the triad of health. So it has three pillars shows. Okay. Three pillars, main pillars of our health. It's a simple model, but there's for example, one is the biomechanics, which includes posture, movement, maybe even the shoes you wear. And high heels, for example, could be a thing, a stressor maybe.

Steve Linzer 00:07:04  And the bio chemistry, including nutrition, toxins and the psyche. So psyche could be mindset beliefs. So and all these three pillars, they affected each other. But on the other hand as well, when you pick one of these pillars, for example, in my opinion or not in my opinion, but personally, for me it starts quite often with doing sports. So I have my ups and downs as well. So sometimes I have a I'm really good in training, but sometimes I do a bit more or less. So of course they are. Everybody, I guess, has faces, like that. And when I start doing sports. Do my training. Focus on my training, creating my plan. Follow my plan. See the results? I'm starting to focus more on healthy food. I'm not craving maybe bad stuff. And of course I'm feeling better as well. Yeah. And so and this with the kinesiology. This is really interesting because you can you can test everything through the muscles. Maybe I will I will show you.

Steve Linzer 00:08:15  Yeah we will can we can do a little little test to just show how the kinesiology works because, you can quite, quite often it's easier when somebody is testing you. But there's also a technique that you can that you can test yourself. Okay. Should we try that. Yes. Okay. So I will show you first. So hips knees are everything fine or back some issues. No. You're good you're good. You're fit okay. So. And the test is for example, when you have we just used your. We just use the the thigh muscle. You can use every muscle. Okay. But now in the sitting position this is the easiest way. And then we have for example the psyche. Just first press just just a bit for two seconds. Hold if it's strong muscles strong right. Okay. Maybe when you say now. Yes. Loudly, which is a positive thing. Yeah. And press. It's wrong. Okay. Now say no. No and do the same press. You have the same power.

Steve Linzer 00:09:19  Same strong.

Abdullah Boulad 00:09:20  Not strong. No, not.

Steve Linzer 00:09:21  It's a bit less, right? A bit less. Okay. Say yes again. Yes. Okay. Super. Now. Still. Psyche. You think about something with this bit annoying for you. Stressful? Whatever you don't have to say. Just think about that. And when you're ready, you will press here as well, okay? And just do it. Yeah. Okay. Super. Now you just see it moves a bit, Okay. Now think about something positive. You really enjoy whatever it is. Okay. And press. You feel the difference? Yeah. That's stronger. Right? Yes. Okay. So. And so you can test stressors. Yeah. Which is positive for your body because it's a feedback system. The body knows what's good for it. Same with posture. We can do the same. So do this. Look at me. Yeah. Please follow. Okay. And just hold. And now just look up to the ceiling like this and do the same and press.

Steve Linzer 00:10:17  Yeah. Okay. Release, release. Just a bit pressure. So it's just about. Is the muscle working? Holding or even not? It's less. Yeah. And look at me again. So what we did now, we caused just some pressure on our spine. Yeah. And it makes something with our energy. So it's it's the life energy. Yeah. And stressors will increase or decrease are good for us or not. And so you can test a lot of stuff. You even can ask your body questions, but it needs a question where you can answer with yes or no, so it's strong or even weak. So and in these three parts it's biomechanics. So what is good in this case for it. We can test everything. We can check mindset beliefs. So if there's any blockages and when we feel the weak muscle this is a sign for us where we, see okay, there's a lack of energy and then there are different techniques to balance that out.

Abdullah Boulad 00:11:15  Well, where does this come from? Because, I mean, for some people who are listening, it may be a bit difficult to believe.

Abdullah Boulad 00:11:22  Yes. just by saying yes or no, my body will react differently. How is this connected to the subconscious or conscious side of my muscles? And, Why? Why do you. It's not just believing in it, but it's it's it's a real Biofeedback as you are explaining. But how is this connected and why is that so?

Steve Linzer 00:11:47  So like I said, it's a it's a reflex system. So the doctor, the chiropractic practitioner. Yeah. Doctor Goodheart found out that the muscles are reacting on these three pillars, which I mentioned already. So and yeah, I believe it's a good question. So just try it out. So you tried it out. Yeah. You you you see it result directly. For example when you compare to training, training usually needs a process to see some results. But here you have quite fast a result. So and when we talk about how to believe it, just really try it out on yourself or even work with somebody, find somebody who's doing kinesiology. There are different methods.

Steve Linzer 00:12:33  Like I said, touch for health. What I'm going to do is, for example, these touch for health method where we have 40, 42 4042. Muscles which are relaxed, reacting, and they combine this with the meridians of the traditional Chinese medicine. So it's all also about energy flow in our body. And in the 42 muscles. They are different. Muscles are related to the meridian system for the meridian system, are connected to the organs, connected to different emotions. And so you even can find out, okay, if muscle x, y, z is not really working, there's lack of energy in this muscle. You say, okay, maybe I can fix that. Also with some easy techniques it's really easy. So and to fix that test again do the retest. And when the muscle is fixed again you know okay the energy flows back again. Yeah. And this is how you can raise up the energy. Yeah. And release stresses where the system is. maybe at the moment not really able to handle that.

Abdullah Boulad 00:13:42  So I can ask myself any questions. I can do it to myself or I can do it with others as well. What's better if someone else does it with you.

Steve Linzer 00:13:52  Yeah. Some. Someone else is always better. And because the person should be neutral. Yeah. When it's all about beliefs or something. maybe wife and husband. There could be a thing in families sometimes that could be an issue because you're not neutral, you know? Okay. This is maybe the issue. Let's look then. So most important is that you have somebody who is neutral to test it out. So but like I said, you know, like we did you can test on your own as well, but you're not neutral. Okay. When it's about big things but it can help you, for example, to make decisions. Hey, is this maybe better for me or this? Should I do this or should I do this? So there could be a thing, but close question. Yeah. And there was yes or no.

Steve Linzer 00:14:38  And then, maybe I recommend everybody to just try it out.

Abdullah Boulad 00:14:43  It's fascinating to believe that our body knows the answers.

Steve Linzer 00:14:49  Exactly.

Abdullah Boulad 00:14:49  That's what we are talking about here. Exactly. So it's not just, on on, on on the mind level, thinking about something and try to solve it like a calculator. But but really, our body knows more than we think.

Steve Linzer 00:15:05  When I work with somebody, for example, or the kinesiology practitioner. So they use just your body. So the answer is yours. It's not me that I'm saying, hey, what is it? I just know, okay, how to balance it out. Maybe I have the techniques for that. I, I know, what can we test? What questions should I ask? Or maybe even if you have, we can use that. Come back to the biomechanics. If we have some painful issues. Painful issues can be related to maybe accidents in the past or something. Just look there. It's still a traumatised. There's still information in ourselves.

Steve Linzer 00:15:39  So you can ask that, you can test that. And, this is really interesting. Yeah. Like I said. So sometimes it's, still related, still struggle in our system after an accident in sports accident or whatever can happen. And we still have maybe shoulder issues for a while could be a thing. And, but you, you, you on your own, your own body knows the answer. And with the kinesiology test, you can just find out.

Abdullah Boulad 00:16:10  Is there a percentage, how much the body knows, how much our mind knows?

Steve Linzer 00:16:15  There's a percentage. I know, and the past was 2080. But now it's the new numbers I know is 5% conscious and 95% subconscious. Wow. So when you. Yeah. When you think about that. So we're not really Yeah, I wouldn't say it. You're not in charge. What were you doing? But we don't really know what's going on in our in our in our body. And this is also interesting with the test you can go and dive deep and get the answers sometimes.

Abdullah Boulad 00:16:47  Why? Why are we so. Or why is this discrepancy between mind and body.

Steve Linzer 00:16:53  You know the the typical topic with the with the iceberg. So you see just the peak and everything is and our subconscious is huge. So and we are just conscious about what we are doing, but we quite often don't know what's going on. There could be beliefs from the childhood from. Yeah. Like I said, even accidents in the past. So this is still stuff we have in us, but we are not really. yeah. Grab it. You know, we don't. We don't have it. yeah. Now we're conscious. We talked about the 42 muscles and the touch for health. There's also quite interesting because when we fix a muscle, which is weak. Yeah, and there's a lack of energy. This also means that when he can work in a movement in a, in a, in a chain back again so that you remove, muscular dis balances as well. So this even have a positive effect again on your posture.

Steve Linzer 00:17:51  So and maybe on painful structures. Interesting personal story I had because you were we were asking or saying about your your collarbone. There could be that there's still an inflammation. Still a kind of trauma to. Yeah. Which is, in your system. And I had that before I came to Mallorca, for example, I had, an injury in my ligament here in the knee. So it wasn't it wasn't foul. An accident in football. And, so after the therapy and all this stuff. So the structure was okay? Of course. Had at Scar's not. But what was a big problem for me is that when I was watching my friends playing football and I wasn't in the out and the ball came, so I was so insecure how to stop the ball with the left, because then I was thinking, okay, maybe my lower leg won't stop it. Yeah. You know, so I've got issues. They all do it with the right. But then I know it's stable staying on the left leg.

Steve Linzer 00:18:55  I still had issues with that. And there we worked also on this topic. Yeah with the nursery we were testing which is causing stress with situation and I could say 1 to 1 how the foul happened, but this wasn't the problem for me. So everything was fine. But this situation I mentioned with stopping the ball left or right, this caused so much stress in my system that I was all the time. Yeah. Unstable? Yeah. Unstable. Not not stable in this in this, in this knee. So. And I of course reduced. Doing sports like running I retired was not even professional, even semi-professional. But I was retired then after that in football. And yeah, there's really a big there's now seven years ago and this was really, for me, a big wow effect. So this was really still an issue for me. And we worked out that with specific techniques to release this stress on this structure.

Abdullah Boulad 00:19:55  What have you done at that time to release that?

Steve Linzer 00:19:58  We test the muscles so you can like I said, you can use every every different muscle.

Steve Linzer 00:20:02  So we did the thigh muscle. So you can even use your shoulder muscle. And then you will think about the situation like I said. So it wasn't the situation during the foul was the situation after. And this where okay weak muscle okay. This is where the stress comes from. And then there are different techniques. You can maybe go through a muscular balance with up to 42 muscles to Find out if there's any lack of energy. Yeah. which is causing this stress. Yeah. And you can support that when you fix it. Or what we did in this case, there's a technique emotional stress release and ESR. This is like it's it's really easy to be honest. It's, we have these two points on our forehead. Yeah. And when you just hold your hand or just hold these two points. Okay. This gives the blood flow. Yeah. Into the into your into your forebrain. Yeah. And even giving the meridian energy there. And this part is able to handle stress situation more creative or even to find solutions for that.

Steve Linzer 00:21:17  It's not in our limbic system which is just causing stress fight or flight or even, or even freeze mode. Yeah. It comes to solutions. So and when you think about holding these and thinking about this situation all the time like that, just like that or even that. Yeah. And holding this for for time and go mentally even talk about that depends. That really depends. It's up to you. It's individual. Sometimes I would say minimum a minute but it it really depends. Go through that and then maybe even you know that you're struggling. And then you can imagine that you don't have a struggle in the same situation with that. And this works then for a while just holding that. And then you test. And when you say, okay, maybe still do we need some other, I don't know, muscular balance or whatever, or is it just this or just a bit more, a bit longer? And then you have to just think you can even talk about that. How was that? How did you feel in this situation? And this technique is so powerful.

Steve Linzer 00:22:21  And the funny thing for me was we're using this. I guess everybody knows that because, when something happened, just a plate fell down. What are you doing to do this? Yeah. And or even. It's also good when you, when you, when you bring the blood flow and starting to, increase the meridian energy in your forebrain. It's also easier to remind us something. So it helps your memory and when we're in the past. So I know that maybe, maybe 80, 90% know that as well. So when you don't know the answers you're sitting there and do. Oh, damn. What was it? What was it? And even this is a stressful situation and we used this automatically. But you can really on purpose. You can use it for, for many, many situations to just release stress and go out of this specific on situation, but go out of this fight or flight or even freeze mode and find give your system a support to find a solution for this I see.

Abdullah Boulad 00:23:31  Are there any other points to release or with any certain effect?

Steve Linzer 00:23:36  So these are two typical neurovascular points. Yeah. And we have more on our head. So. And they are also supporting the muscles. So for example we find our muscle here. The front shoulder muscles which is connected to the gallbladder and gallbladder has relation to some specific emotion and so on and so on. And then you can just hold specific points for the gallbladder for example here. So and hold it for time. And when you get the feeling for that you feel even a pulse. So it's like not even not even here. But when you're holding the poles getting more even and then you see, okay, this is now more back in balance. Yeah. Then test the muscle again and it's strong again. So you have this effect to these points and to the specific muscles as well. And you were asking about other techniques. So this is one technique to fix muscles to fix even emotional stresses. And we have neuro lymphatic zones, for example.

Steve Linzer 00:24:39  This is also a technique where we have different points or zones on our body, which we can use when we find specific muscle testing weak. Then you use the related neurofeedback zones. For example, I have here my muscle that here this is weak for example. So then here in the shoulder these are points in here. And you see spine. So and then you can test again. And this will make your your muscles strong again.

Abdullah Boulad 00:25:13  This way we manipulate or we can manipulate also how our body, how our body would react to any questions. From a kinesiology perspective.

Steve Linzer 00:25:24  You support your body to handle stressors better. Yeah. And even, starting or supporting his self-healing process. Yeah. Does this make sense? Also to your questions so you can support them. And, you can do this maybe when you have issues, but you can do even as, prevention as well. So would be also, really beneficial to do even techniques like this when your stressful situation like holding this or even do this massage or just testing out, sometimes you don't have any time when you do this more often that the muscles may be shutting down.

Steve Linzer 00:26:05  But we are every day we are different, so we're in a different mood. So we have maybe different news stories and something with affected us. So maybe the children come back from school and they are maybe a bit angry about the teach typical stuff. So. And you think, okay, now I have to handle this situation, maybe for myself. Yeah. And so then you can use. Okay, first calm down. What can I do? Talk to my children, talk to the teacher. Whatever happened. But you know what I mean. So you can use it really in, in in every situation quite fast. So. And when you especially when you're in maybe phases in life where you say, okay, I don't yeah I'm blocked in some situation. So I'm all the same happened to me or whatever. So you can take a look at that with the kinesiology. Quite well as well.

Abdullah Boulad 00:26:59  Yes. So if we get into the, let's say your work as personal trainer, how do you start looking at the person, what's what is personal training in general? Because if, today Many people would know it.

Abdullah Boulad 00:27:20  but if I would have told, let's say, someone 50 years ago. Yeah. You have to pay someone to sit down, sit next to you so you can lift weights. And they would look at me differently than than someone. today it's like, yeah, it's part of a lifestyle and so on. What what what is personal training, in your opinion? Why is it important and how do you start like an assessment?

Steve Linzer 00:27:49  First of all, thanks for the bodybuilding scene. So it's changed a lot. But they started where everything because you say 50 years ago you had to pay somebody who's looking at me how I do sports. So but yeah, nowadays it's a bit different. And so how how do I start? First I do an assessment. Yeah. So I do a checkup. I do a checkup, and we'll do assessment. Assessment can look like quite easy. Just do a training session and let's see how the how the positioning of the pelvis to the ribcage is. How does the move, how does the person stay in the room is more shifted, there is more shifted there.

Steve Linzer 00:28:28  And this all gives you information. how's the balance? How's the how's the feet reacting when you stay just on one leg? when you do specific movements, how how does joints react? So these are all. It's quite complex, but this all gives you a picture of or an idea to say, okay, maybe this person needs more of that. Yeah. And then creating a plan and, this is the job I do. Yeah. This is quite often not easy to do this on yourself, even for me. It's cool to have somebody who look at me because I can. Okay, I can watch in the mirror, but. So I can have a look in the mirror. But, so this is really interesting because then you get an idea of and people want to also want to be guided, like me, when I go to the text advisor, I don't do my text at all. I don't have a clue. Yeah.

Abdullah Boulad 00:29:24  And it's it's maybe you should.

Steve Linzer 00:29:27  You don't know.

Speaker 4 00:29:28  No, but but yeah.

Steve Linzer 00:29:31  Yeah. Maybe maybe. But you know what I mean. So I have, I have somebody who's professional professional and, let's do, do this stuff. And a big thing is really a big thing maybe is it sounds a bit funny, but, it's just to be committed. So when we have two sessions in a week, 8:00, Tuesday and Thursday, whatever. So we.

Speaker 4 00:29:55  Will I will.

Steve Linzer 00:29:56  Be there that you do something because the commitment is quite often even the motivation or the discipline is quite often the thing that you don't reach.

Speaker 4 00:30:05  For.

Steve Linzer 00:30:06  Your goals, maybe, or even more potential get more out of you. So this is a really big, big, big thing. So and then of course the detail. So how to train, how to create a training plan. How should the training look like. this is all the part of, of of of my, of my job I do with my clients.

Abdullah Boulad 00:30:28  Yeah. Certainly. Having having a proper routine, in place where you block your time and personal training is kind of a modern way of having a training body, which can guide us a little bit more efficient.

Abdullah Boulad 00:30:44  Even if so, we improve the efficiency, the, and and the commitment to the, to the training, with ourself. So that's, that's what personal training, helps with.

Steve Linzer 00:30:57  And then it's like the individual goal. So what should we reach? Do you want to be bold. Do you want to build muscles. Do you have maybe back pain. And then I create an idea of okay, What does this person need? And this is the personal training. So I can go to the gym and show them some machines. But this is more individual to say, okay, hey, let's try. Sometimes it's trying out, but hey, let's try with this. And how do you feel after and then maybe, stick on that for a while. Like, I'm, I'm always, saying to somebody because you can train one day and you can. The second day is something different, and the third day is something different, some different exercise. Stick with the same exercise. We need repetition. We need to repeat stuff.

Abdullah Boulad 00:31:47  Repeat. Always the same thing.

Steve Linzer 00:31:50  In the beginning when you have a plan. Yes to stick with that because. So when we do every time something different even with the body. So let's compare that with learning and language. Okay. So on Monday you learn French, Wednesday Spanish and An Italian on Friday, or even do three weeks or 8 to 10 sessions. Whatever. Yeah. French. The next. Spanish. Then the next six weeks. Italian. So you would learn much better when you don't mix everything up. And this is like we work as well. So when we do everything and we also can't see okay, where's the progress really happen now. So in terms of maybe some more reps you made some more reps of progress. so it's really about progressive training. Yeah. So and we can do progress through the intensity. We control that. We can control the reps, the repetition, the time and the tension how we move in this exercise. There are different times you can play with, how are the resting times between the sets? How many sets do you do? Of course.

Steve Linzer 00:33:03  How many weight you do increase the weight. And when you do, for a face? The same exercise. Then you control the process. You know.

Abdullah Boulad 00:33:12  How can we balance this out? Because what's what you are saying is it's good to have, like a specific routine and and to repeat things again and again. Yeah.

Steve Linzer 00:33:25  So it depends on the plan again. I would say I would put it into phases. So when we say okay now this phase for eight sessions. For ten sessions depends two times a week. So it can be 4 to 6 weeks for example we focus on this exercise. But then we need changes of course. So it doesn't make sense to go for one year. Something always the same. So then we are sometimes we say we have we we reach the roof. So and then we need to change something for new progress. But don't change all the time. Every day, that is.

Abdullah Boulad 00:33:58  Have a little bit of a consistency and then challenge again, because this is also something I've learned.

Abdullah Boulad 00:34:05  Is that our body get used to a certain type of training or issues and then, it it adapts. It adjusts. the same with food. If you always eat the same thing or if you always train the same thing, your body doesn't produce more muscles or more of this. So it needs different types of challenge. That's why, I believe this interval training, is helpful when it comes to, let's say weight loss. If someone wants to, to, to lose weight or but maybe you can tell us a little bit more about, let's say clients would come to you with different goals. The first goal I want to lose weight. What what would you suggest to.

Steve Linzer 00:34:53  Me before we go into that? Just an idea just to have them because you're saying. Exactly. But this is what we want. We want to adjust. Yeah, but then we need to change something. And you can, for example, you have a new job. Yeah. And, the your office and the seventh floor at the beginning.

Steve Linzer 00:35:08  Okay. I'm just now starting using stairs the first two days. Maybe the first week should be really tough for you, but after six months or one year, you just go up there. So then you need something else. Yeah. And, if somebody wants to lose weight, I always prefer priority is doing strength training. I had to lose weight. Depends on where we come from, how we put the intensity. So came up from 180 or something. So then you have to adjust even the exercises. Yeah. What you do. Of course you can't do the same exercise. Maybe with somebody who goes from wants to go from 90 to 80 or something. Yeah. So and but do move, move with some extra load sometimes in the beginning. own body weight is okay, but the progress will stop quite fast. So you need extra load for that and building muscles. So because then you grow your muscles and the the muscles are. Have our mitochondria mitochondria. So which are burning energy. So and they are in our muscles.

Steve Linzer 00:36:19  So. And when we improve or increase our muscle mass so we burn in energy. Quite better. Yes even fat. So and you can add this with some cardio as well. Just an example. But just cardio is quite often a big stressor because you have a long term same movement. Yeah. for the body could be depends on your stress level. In general. And it won't compare it with strength training, building muscles and then do cardio. This makes sense because you have the cells to burn, but just going for cardio wouldn't recommend that. So this is why. Back to that I would always recommend to training to strength training in this case.

Abdullah Boulad 00:37:04  So start with strength training and end up with with some cardio element maybe.

Steve Linzer 00:37:08  And that. Yeah they all also depends how many time do we have how we can use, the time we have, most effective.

Abdullah Boulad 00:37:19  If I want to lose weight, I don't go for runs all the time.

Steve Linzer 00:37:23  Different, different things. So it depends also if you have to to a lot of weight and when you start running.

Steve Linzer 00:37:28  So this is for your structure. Maybe it could be an issue because the weight got an impact. When you're talking about running get an impact on our joints and everything. So and there are some muscles are giving you this stability. So I would always recommend to start with that.

Abdullah Boulad 00:37:44  An interesting point here. So the joints the muscles. So we are we have a skeleton body and the muscles and and all the tissues. So we need to train all of that as well. So sometimes I hear, yes, if you go for runs, this is bad for your joints and knees and so on. But if we don't train it, we lose it.

Steve Linzer 00:38:11  Also somehow when you, for example, let's take athletes, okay. athletes focusing on their sports, but they can't be good in different disciplines. Yeah. So a boxer wouldn't be a good football player because he's training for that. Football players training for that. You know what the point I want to make is it's good to increase different skills. Yeah for the body.

Steve Linzer 00:38:40  But we have to focus. Well again take the time. What's the time. How can we spend it most effective to to to reach our goal. And as just a normal person I would say like us. So just to train. we don't need to, increase every skill. Just focus. Maybe on one, two first. Same here. Go. Maybe first. Strength training. Increase your. Your strength. Your max. Max power. And then maybe after that to another phase. Maybe go for some cardio if this is a go for. On the other hand, go for a marathon. If this is your goal, you should take a running coach for that as well, because just starting and starting. So that makes sense. Maybe strength training here can support you. Yeah because your muscle mass. But of course this is not the main focus. So it always depends on what we what are our goals. What do what do you want to achieve. But when we just want to train staying healthy, staying fit.

Steve Linzer 00:39:39  Hey, I would always focus first on increase your strengths, maybe build some muscles.

Abdullah Boulad 00:39:46  You mentioned Max.

Steve Linzer 00:39:49  Your maximum strength.

Abdullah Boulad 00:39:50  Maximum strength?

Steve Linzer 00:39:51  Yeah. It's like. Yeah. So how many weight can I move with? one repetition, for example, lifting something or whatever. Yeah.

Abdullah Boulad 00:40:01  So. Okay. I understand you would adjust the program according to the individual needs. that's that that's for sure. And what the goal, what the goals are. But what type of fitness regime would you suggest ideally to. Let's say to me, in my in my daily life, I, I'm in business, I have meetings, I sit a lot. I, I do a lot, the phone. So what would you suggest to me?

Steve Linzer 00:40:37  I mean, maybe I repeat myself, but what are your goals? So what do you want to achieve?

Abdullah Boulad 00:40:42  I want to be. Stay healthy, use my body. So when I age, I keep, pain free body to be able to do travel and and continue to do what I want to do in life and not being restricted by my body.

Steve Linzer 00:41:06  Okay. How many days a week or how many time even can you spend for that a week?

Abdullah Boulad 00:41:13  3 to 5 times.

Steve Linzer 00:41:15  3 to 5 times an hour?

Abdullah Boulad 00:41:18  Yes.

Steve Linzer 00:41:19  And when you start, you starting now. You said you do already.

Abdullah Boulad 00:41:22  I do already, I try. I try to do. Last year, for example, I was in started intensively training almost every day. I had a good, a good period over last year and then later in the year, like my lifestyle changed. One, one effect was okay winter came. Another effect was like we had a housing change and everything just changes. Too many changes at the same time. The routine changed. And, even though I was trying to to to to plan this in, but I didn't have access to my gym equipment anymore, and, and this is, this was like, I needed to go to somewhere to do it. So it was it needed an additional effort. So that's, when I'm in my routine, it's great, but once I get out of my routine, let's say it's difficult to get into.

Abdullah Boulad 00:42:25  I'm back now, sort of. Or trying to get back to the not at the same intensity, but I felt I needed to do this slowly as well again.

Steve Linzer 00:42:34  So first of all, I would create a plan with you as well, like questions like I ask already now. And then let's let's see, put that together. Maybe start with when you're starting new. Maybe start with two days Is a week, an hour, maybe an hour, 90 minutes or whatever. But hour is enough. And, quite often that happens that we force ourselves then too much because our goal in the past was doing five times, but today we can't do five times. This is really, quite difficult for our motivation to keep motivated because, okay, I can't do five times. So I just did two times now. But I planned out. This is why it makes sense to make a plan. And for example, in your case I would say, hey, let's do a full body training. Yeah. The with strength exercises.

Steve Linzer 00:43:30  Let's do that for an hour. Yeah, maybe like I said, two times. And then maybe the next step in progress could be the third time in a week. Yeah. Same full body exercise where we work legs, where we work out, where we do. Maybe some mind body connections. where we where we work on breathing patterns. So I can tell you more after assessment. But this is what I would say. Start with that. And then, for example, the third time, don't, see it as a must put it optional. So you have two times a week. Okay. They are fixed in the schedule, maybe during the week and on the weekend, maybe do it optional. You know what I mean? That you don't force you too much, because this was even back in the days that people come to you and say, I want to I want to train five times. Experience. Okay. That works. The first it doesn't make sense physical condition start like that.

Steve Linzer 00:44:32  But just the motivation thing is five times. Okay. Next week will be five times, then it will be three times. Then maybe we will five times, then just two times. And so this is a lot of effort you want to put in. And this makes something with your motivation. Start with one to time. Even one time is better than nothing. And then increase step by step.

Abdullah Boulad 00:44:54  It's in my case. I can just speak for myself. I train in the morning and not later in the day. I just feel like I can stand up in the morning and I have the most energy to. I can invest. what what happens is, if I just have in my calendar once or twice a week, I feel I need much more motivation to do to do it.

Steve Linzer 00:45:21  When you have less in your.

Abdullah Boulad 00:45:22  Scale. If I have less rather than if I know, okay, it's just part of my daily routine. I stand up in the morning. Even if I stand up half an hour an hour earlier, I stand up in the morning and I just go, you know, I don't get into this pattern of thinking, is it sport or not today? Or do I need to motivate myself or not? So I feel it's much easier to me if I do it every day at the same time, and I have it just like, okay, I stand up in the morning, I grab my shoes and just start.

Steve Linzer 00:45:55  When this works, good for you. And you move, then then. Okay, go for that. Depends. Then what? What do you detail now? How it looks, the training you do or you just just move. That's completely fine I would say hey okay reduce that when this motivates you to have more. And back to your question why a personal trainer, for example? Because a personal trainer is doing exactly that. So it's 8:00 I'm here. So let's do 60 minutes focused. So and yeah, of course. So with the beginner for you when you say hey I need five times, let's see how we can how we can put a program together which makes sense to do the five times, maybe two times training, three times running in the morning. Even when you say, okay, maybe I don't know how long you you grab your shoes for going training or running or both or both.

Abdullah Boulad 00:46:47  Usually my routine is to go lift some weights and then go for a run. not not too fast, not too long.

Abdullah Boulad 00:46:57  Just move. And, this cleans up a bit. My mind and I feel physically better. My goal is not to to have my body full of muscles. And I mean, I'm not 20, 25 anymore, and I'm, It's not my goal. I just want to feel good, in my body.

Steve Linzer 00:47:18  I mean, building muscles isn't just the optic thing. You mean, so. Yeah. Yeah.

Abdullah Boulad 00:47:23  So, yeah. I don't need, watermelon on my, part.

Steve Linzer 00:47:28  You had no, watermelon. Okay. Never heard that. That's good. it's not easy to say it in just a few sentences when we say, hey, I need the motivation to do five times. Okay? Let's sit together. Let's. Let's see. Okay. What makes sense? Yeah. It's now a bit. Okay. I do a bit training on this. I want to do this, but. Yeah. When you want to train, when you want to stay fit and in, when you're getting old, still able to travel and so on.

Steve Linzer 00:48:00  So it really makes sense to do a progressive training and how this can look like. You can be flexible to create a program for you, especially for you. But maybe now just in a few sentences to say that how we want to create that. Yeah, not that easy. But let's see when was it together what we can create there.

Abdullah Boulad 00:48:22  What is your personal training or training regime?

Steve Linzer 00:48:28  My training routine is how my how my week looks like. I go 2 to 3 times a week. Do a full body at the moment. Full body training created my plan. and, yeah. That's it.

Abdullah Boulad 00:48:44  But every time you train your full body or you split the week because you can see around in the internet. Yeah. You have to do. one day is the upper body, another day is the lower body. And this, so you do all body. And what's the advantage of one or the other?

Steve Linzer 00:49:02  I would recommend to split the upper body. Lower body, for example, to a split plan when you train more than four times, 1 to 3 times a week, I would use full body.

Abdullah Boulad 00:49:15  And not as a beginner. Maybe if you are more.

Steve Linzer 00:49:18  Yes as well. So it depends. So for example bodybuilder train five days a week and do one day just one part of muscular. So but same again. He's the goal. But for me, it makes sense to just train my body. I start with my legs. For example, I do the warmup, I start with my legs. So a complex exercise. Then I go more to the upper body and finish this with a cooldown. And this is for me the most effective so I can spend my time most effectively when I do sports. So it's what I would say 75, 60 to 75 minutes and just yeah, do the complete just from the energy. that makes sense. And to split when I would split now for example just do upper body. Lower body. then the gap between the sessions is too long, the rest resting time, for example. because I don't train till completely, I'm completely exhausted. So that I have.

Steve Linzer 00:50:26  Yeah, two days, three days later, like, Yeah, I'm ready to to to to to do the next session. And. Yeah. So this is what all my routine looks like. And I would recommend almost everybody to do a full body training when you have three times, up to three times and everything more, you can split.

Abdullah Boulad 00:50:50  If you train more than three times. Let's say if it becomes like a daily routine, yeah, then you would want to split. That's what I understand.

Steve Linzer 00:50:58  From when you when you do four or more sessions, because then you can say, okay, let's, let's take a week I do Monday lower body, I do on Tuesday, upper body Wednesday rest Thursday lower Friday upper for example. Weekend rest.

Abdullah Boulad 00:51:16  Is the rest the main factor why someone would do a split training, body training or has it also benefits for the muscle?

Steve Linzer 00:51:26  Yeah, it's a it's a big factor. So don't train every day. So on a limit. So you need to rest.

Steve Linzer 00:51:31  So you when you when you train. Yeah. You bring you cause stress in your body. So. But in this kind of positive stress, it's also a positive stress relaxation. Yeah, but it's stress. You can say that. And then in the resting time it starts to adjust and building muscles. So give it a rest and give it a time to regenerate. Sleep is also a big factor. So to regenerate and then start fresh into the next training.

Abdullah Boulad 00:52:04  So we build muscles while we rest basically. Yeah. And if we don't give enough rest to the muscle, what effect would that have on on the muscle. Is it too much stress and then it wouldn't grow.

Steve Linzer 00:52:18  It could be when when when when you when you don't eat enough. When you don't sleep, when you just rest. Then it's just causing more stress in your system. That makes no sense. And, when you train, for example, every day, full body. This is when you're not a high performer in a specific way.

Steve Linzer 00:52:39  And so maybe that doesn't make sense. Same here. Depends again. But usually I would say I would recommend everybody who's just casual doing his sports or their sports to have rest, regenerate, be fresh for the next session. Then you can give your not 100%, but yeah, almost 100% focus on the training session. yeah. And let the muscles adjust. Then again in the in the resting time.

Abdullah Boulad 00:53:13  So listen also to your body and when it's too much.

Steve Linzer 00:53:17  I would say that. But sometimes people don't see their own potential. you know, it doesn't make sense for you sometimes people do. Not enough. This also back again to your question why personal training? Because sometimes. Hey, say let's, let's try maybe a bit more weight. Let's try two more reps. Let's let's see. Sometimes we limit it as ourselves and don't reach the full potential that that happens quite often as well of course, because usually we are lazy. We are lazy. We are just our brain is just on, okay, I don't want to spend energy.

Steve Linzer 00:53:57  This is why the motivation also sometimes a bit tough, to keep it and, Yeah. And just sometimes force have the trust in your body, force yourself sometimes a bit to try out, to get to the limit. Maybe it's not your limit. What you think. And this is sometimes easier to see from outside when you have somebody who say who push you a bit more.

Abdullah Boulad 00:54:26  Yeah. This is where a personal trainer can push certainly a bit more than just yourself. We are a bit, maybe softer on ourselves, but not everyone I've seen also. I've seen clients we have had in the past. they were very hard on themselves. And it becomes also some sort of addiction or, to train and over train and, and, and, affecting all their emotional state as well.

Steve Linzer 00:54:54  They can see so again but it's so individual. So on what mood is the person you really need. Assessment a stressful day. Yeah. People are also going to addiction with sports of course. And sometimes they just want to hide something.

Steve Linzer 00:55:10  Sometimes they just push. Sometimes they just saying they want to do something. But yeah it's just a finding a reason to, you know, to maybe hide some other stuff. Could be. And yeah addictive of course doing everyday sports and Yeah, this can be also too much. Too much and quite a bit addictive. Yeah. Running all the day. Dreaming of the day. Always pushing to the limit. All the day. Because I have to. And, Yeah, this is a big issue. Then I would say okay, let's reduce on two times. Three times. Yeah.

Abdullah Boulad 00:55:46  Is there something like the best time during the day when you should train or it's not relevant, or is it if I train in the morning, would I gain more muscles or lose more weight? Is there something like the timing of training affecting our results?

Steve Linzer 00:56:10  A lot of people have the most energy in the morning. I'm not one of them. I would prefer, for example, during noon a bit later, and, but I wouldn't say so.

Steve Linzer 00:56:26  There was one. one science in the past where I read so that we have our testosterone level is in the morning most and 15:00 15, 3:00. Yeah. as well, these are the peaks. So that maybe makes more sense. But yeah, when you're motivated, when it fits into your schedule. And what I would maybe avoid is to do. Not really after maybe eight or something training because then you push yourself. Your nervous system is on fire, but you want to calm down then. And, I know this. Back in the days I played football, I played hockey when I was a kid, and even they used a lot of football, and we had always training until ten and then going to bed, try to sleep. I was always still firing. So don't don't train. It's my recommendation. Don't train too late.

Abdullah Boulad 00:57:29  Yes. So until 8:00 would be still fine. I heard something like keep at least two hours difference between sleeping and training and go to bed. Yeah that'd be.

Steve Linzer 00:57:41  Yeah.

Abdullah Boulad 00:57:41  Yeah. Appropriate. Understand? Yeah. Can you guide us through an ideal. I know it's individualized but let's say an ideal phases of training you know. How do you start. Do you start with with the warmup. How should the warmup look like. And then through through the training program to the cooldown.

Steve Linzer 00:58:08  So a training unit, how that could look like. yeah. So you have three phases. You have a in general, you have a warm up, you have the main phase and you have the cooldown. So in the warm up I use quite often, exercise where we work on mind body connection or we do sometimes a bit mobility, exercises that could be, for example, a really cool exercise as cross crawls where you just do exercise, where the left side is doing opposite to the other, like tapping the knees or something. because our brain brain hemispheres are controlling cross our body. And sometimes we have also stresses on that. And this is a good effect of our coordination.

Steve Linzer 00:58:55  So and it's for some people it's also. Now I just can do it like this in sitting position. But in standing you can do even touching the heels and stuff and can be also a bit cardio can be also a bit mobility in this exercise. I like to, to do this. in general I do some breathing exercises like this positioning exercise where we check okay, ribs and hips, how we can activate the core, call. Maybe through breathing. Prepare for the main phase. Even the breath is a big part of training as well in my approach. So, just bring the heart rate a bit up then with some some specific movements. And what you also do, is do when you go to the main phase, do one set maybe with light lighter weight, 40% more or less from the from the weight you train with so that you can warm up with the exercise which will follow.

Abdullah Boulad 00:59:56  Okay.

Steve Linzer 00:59:57  And then we'll go to the main phase that I mentioned already. But in my personal training. In my training, I start usually when we do a full body, let's take a full body session.

Steve Linzer 01:00:12  Now I start first with complex exercise. That means where more joints are involved. Yeah. For example, doing a squat. We have the hips, we have the knees, we have the ankles. And then you break it down to isolate like a biceps curl or even a knee extension. So you would start with that. This is an idea of how to create a plan. And then first legs. Then I go up to upper body usually bigger and then smaller muscles. So this is a rule you can say so do maybe first chest or even do back first you can you can choose. You can play around a bit with that and then go maybe for shoulders arms, whatever. We'll follow in this in this plan. So from complex to isolation and then in the cooldown I do some relaxation techniques. Same here. Sometimes it's just breathing. Sometimes stretching out a bit. exercise which calms down the, novel, the novel system so that we can start the regeneration already in the we talked about regeneration, resting times and sleep.

Steve Linzer 01:01:31  But even there in the cooldown, you start already with that that you don't go like with a firing, firing, nervous system out of the training.

Abdullah Boulad 01:01:42  I heard also that, training, muscle training, strength training strengthens also the bones and let's say may may avoid osteoporosis when you, when you age and, get where, where, where, the bones get more fragile compared to. I've seen some tests where young men like in their 20s, 25, they have low bone density, because they have been mainly focusing on just running and not training. the muscles. Have you have you seen also clients you have been working with? I know we have some special clients sometimes with eating disorders or chronic problems, issues, health issues. have you, have you come any across these, factors.

Steve Linzer 01:02:35  So yeah. What does strength of weight training doing is it's building muscle. And we talked about that. It's starting. Your, supports you with burning fat and yeah, like you said. So through the intensity you also strengthen your bone density.

Steve Linzer 01:02:51  So in, for example, people with a very good bone density, like even people with eating disorder or something. They can train, in my opinion. Depends on which stay there and which condition they are. But you have to just check that you don't do, like, stuff like that. So you have to work in a closed kinetic chain. So. So don't isolate it. Don't just work like, for example.

Abdullah Boulad 01:03:24  Single part of the body.

Steve Linzer 01:03:26  Yeah, exactly, exactly. Put it for example. yeah. The close kinetic chain means that you don't isolate like, like, for example, doing a leg extension or stuff like that. So that should so you have usually the weight and it put too much pressure on the bones. Do maybe a gentle squat or do something where you with all four connected to the. So all four means maybe with your legs and with your arms, your hands connected to the body. Start from there.

Abdullah Boulad 01:03:57  I'm just thinking, are there any missed concepts around training and and muscle training out there?

Steve Linzer 01:04:06  In my approach, in my point of view, changed a lot in the last days, last days and last years.

Steve Linzer 01:04:11  So we should go back to neutral Natural movement. So usually in in training, in bodybuilding we are bringing us in positions where we are, which we are not using in the daily routine. For example, doing bench press, chest up, scapula so shoulder blades together and then move. So this decreased range of motion. So let the shoulder blades move again. And there you can see sometimes that there is also a lag. So and don't be afraid of movements even with weight. Yeah. So we are not antifragile. So we just make us sometimes fragile through our lifestyle. And yeah we talked about that. Also sometimes trust yourself a bit more. Yeah. And do sometimes just do it a bit more and or do just a bit more to, to reach your goals. So in terms of try read more try. Maybe you would wait more. Now, when we're talking about strength training. But try it, try it. Trust yourself. Sometimes our body can do much more than we are thinking.

Abdullah Boulad 01:05:27  So you're a big, big believer of training the muscles, moving weights at any age. And women and men are likewise altogether.

Steve Linzer 01:05:38  Yeah, I would recommend everybody because, I mean, how cool is that? You spend a bit of time in your week for maybe lifting weights or training, however that looks like, lifting weights and that makes everything in your daily routine much easier because you're getting stronger. And if you don't like, for example, strength training, go to a gym working with a personal trainer, then find for you for yourself something, what, you enjoy some sports or whatever. There are a lot of movements you can do, but then start, move. But give it a try. Maybe give it a try to really train.

Abdullah Boulad 01:06:15  What type of sport if someone would prefer to to to have a sparring partner? Not just lifting weights. what type of sport would you recommend them to do?

Steve Linzer 01:06:29  In my opinion, I like, for example, playing padel. This is cool. Going for, going for sub surf.

Steve Linzer 01:06:39  Depends where you are and if this is possible. Or also, really nice activities we do with, at the balances. Going for hikes. Yeah. Enjoy the nature. Maybe with the company, maybe alone. Depends what you're, what you prefer. But, yeah, everybody needs to try out, so I couldn't. I can't recommend any sports for specific types. So. Because up to them. Yes. It's up to yourself. Do you like it or not? But try it. Give it a try. Give it a try. Even with children We talked about children. So I, I was playing, like I said, hockey, I played tennis, I played football, I tried a lot of the first weights I bought when I was 12, did the typical push ups and some biceps curls. So and I think this was quite good for my motor skills and even coordination. So for kids also let them try out until they had 12 for example. So they learn a lot. And still I would recommend find something where you have fun and enjoy movement.

Steve Linzer 01:07:47  How it looks.

Abdullah Boulad 01:07:47  Like I love I love that you mentioned racquet sport actually padel because we know from from the science of longevity, those who play a racquet sport particularly it was mentioned, I think, in a study I've, I've come across was tennis like those who play tennis? This, have the longest chance, to leave the old to to to be the oldest. And that that's interesting. And it's basically, I did some further research, and it's basically because they, they, they move their whole body. they are always in movement. They have to, to have to pick up the ball from the floor. So they use their back muscles, just the upper back and, and both sides of muscle. They both they use both arms. Both legs. So the whole body is in use. And I think it's, it's a beautiful thing also to include some, some. And it's a social activity. So you cannot do it just by yourself unless you play it to the wall. So you need someone and then you would paddle it to, to.

Abdullah Boulad 01:09:02  So it's,

Steve Linzer 01:09:04  It's even for me more so I'm better in paddle and tennis as well. So. And but yeah, it's a good thing. But do you know why I suggest.

Abdullah Boulad 01:09:12  Because the yes, I believe it has something to do with, with core strengths and, and mobility in general because of the movements and, and that it's a sport people can do. Really. You can still do it at the age of 60, 70, 80, practically. So compared to maybe you find less people with at the age of 80 in a gym or playing ice hockey, you know, so it's just to the extreme. Whereas, you can see people playing tennis or now, also more the shorter version and it's a social activity. So I think that's that, that these are the factors which, which lead to longer living, Athletes. But what about, yoga?

Steve Linzer 01:10:10  just one thing. Back to tennis. There's one maybe fun fact in the kinesiology. we're also looking at how the brain hemispheres work together, so.

Steve Linzer 01:10:22  And there's, a thing when stresses came up, it's called switching. And switching is like when you have distraction between left and right. So. And there's also movement I mentioned in my warm up the, the cross crawls like doing this. Yeah. Because this is natural movement. When we when we came to the earth as babies, we just tried to, move. Yeah. Just crawling. But then we start crawling this more economic and this is a, this is a, a movement which.

Speaker 3 01:10:50  Is.

Steve Linzer 01:10:51  More economic for us, whereas our brain, handling better with. So and for example, when you move all the time the same side this causing stress. And now the question is is your back or forehand which is better.

Abdullah Boulad 01:11:06  Off in tennis now in tennis. I mean, my forehand probably.

Steve Linzer 01:11:13  I would the most would say forehand or because you're right handed. Yes. Okay. So because what do you do usually when you play forehand you step with your left foot back and swing with your right hand.

Steve Linzer 01:11:25  So it's a cross. When you do back you go with the right foot to the front and play with the right. So it's the same side. And this is causing more stress for our system.

Speaker 3 01:11:36  Yeah.

Steve Linzer 01:11:36  This I found this quite interesting fact. So and because a lot of people struggling with the backhand, especially in the beginning, they don't get it into the system. And there's one reason about that.

Abdullah Boulad 01:11:48  No. Absolutely I mean, using both sides, both hands, both arms. Both legs and cross over cross.

Steve Linzer 01:11:56  Yeah.

Abdullah Boulad 01:11:56  Like cross like we walk. This helps also the brain to to connect and synchronize better. so I think there are different elements in it. If you compare all sports. That's what they come up with in this study. But maybe as a I ask the question, what about yoga? Because. Yeah, because maybe yoga was not included in this study.

Steve Linzer 01:12:18  Or okay, when you love yoga more than doing training, it's cool. We had that already then to move.

Steve Linzer 01:12:25  So but you have different approaches in yoga. I mean, the yoga, I think even yoga has a lot of different approaches. Do you win? Yes. Do you do do you, like I said, I'm not a pro on that can tell you everything. In the approach of the specific methods of yoga. I would say yoga is really cool to get things, but in mind connection. my experiment was starting teaching yoga eight years ago or something, so. And I need to test everything. And it was fun for me. I liked it so and, So from the movements for the joints, some flows are really cool for mobility, flexibility. And I would say maybe compare that because when you really want to get I mean I always say about stronger but to improve yourself, improve skill, make your life a bit more easier because you're sort of getting stronger. So I don't know how progressive yoga is in this case. So and I would say everybody who loves yoga go for it. This cool.

Steve Linzer 01:13:39  And everybody who doesn't try it out yoga, go for it because it's good. And you have a lot of benefits of that. But do you want to compare it? yeah. Again, so many different types of yoga. I would say maybe, hey, do maybe a bit strength training, do a bit yoga to to make sure you and find your way. What is, What do you feel best with?

Abdullah Boulad 01:14:05  So, what you were saying? Better to move and love what you what you what you do so you can stick to it. If I make the right interpretation here. Rather than not doing anything.

Steve Linzer 01:14:17  Yeah, I can't say. So this is what I said. I'm not a pro in yoga where say okay, where you sometimes at some point are limited with for example, load in training of external weight, which makes you stronger. In yoga you have your own body. So you can maybe do, more difficult, postures holding longer or and to increase strength. But really building muscles is a different point of view.

Steve Linzer 01:14:43  And I don't know, even with the bone density, I don't know, I don't I know that, strength training, muscle training, weight training as a positive effect in yoga, I don't know, but it could be same.

Abdullah Boulad 01:14:54  So so my focus on weight training running a little bit and playing tennis from time to time. That fits a little bit to my longevity plan and healthy aging.

Steve Linzer 01:15:05  Sounds good, but why do you do yoga?

Abdullah Boulad 01:15:07  yoga? Yeah, I include yoga from time to time, but it's gets a lot. I do yoga, actually. Or not yoga. Just meditation. Low light. As a as a little bit of a of a cool down routine. Somehow. Yeah. often in summertime when I go have a little bit more summer. Winter it's different. But if I stand up in the morning, I, I go to to my more strength routine, then go out for a run. Then I swim a little bit and then I do some, some, some yoga actually.

Abdullah Boulad 01:15:43  So it's a bit of. But I take two times of routine and and make it enjoyable and spend the morning out in the sun.

Steve Linzer 01:15:52  Yeah. And how do you benefit from that?

Abdullah Boulad 01:15:55  Oh, I feel so energized mentally, mentally for I and yeah, I feel more productive in a very, very short period of time during the day. So the time I spend with this physical activity routine, I gain by being more productive mentally and sharper. So we spoke a lot about, all the, all the, all the methods and also about what you do as a gym fitness regime. What else do you do in your personal life to, to stay in balance?

Steve Linzer 01:16:33  So whenever stress? No, whenever, but quite often when stress comes up I work with my method we mentioned already. Yeah. So when I'm using with stressors. So I try to figure out okay which belief is blocking me. Yeah. To go back and balance. yeah. We discussed already. I go for myself, in the gym.

Steve Linzer 01:16:56  Ta ta. I do it like that. So I have two fixed times and the third one is optional for now. So. And, I it's funny, I do everything we talk about. I go for hiking, I do subs, and I love to play paddle. So an active way like that, this is what I do for staying in balance. Yeah. And also some socializing stuff meeting friends, having good conversations and stuff like that whenever this is possible.

Abdullah Boulad 01:17:30  To my last question.

Speaker 3 01:17:32  Yeah.

Abdullah Boulad 01:17:32  If you, if you can speak to everyone in the world or everyone at least who is listening to our today's conversation, what would you recommend to them? What would you tell them today?

Steve Linzer 01:17:45  Do sports. Do whatever you love. Do movement? Yeah, try out new stuff. Learn new skills even away from from physical activity, maybe creative activities and do stuff like that. And, yeah, we talked about that self-care. Maybe whenever you're, it's possible for you a good lifestyle, a good healthy lifestyle.

Steve Linzer 01:18:11  And then sometimes even this can compensate some other stressors which maybe come up in life business wise, family wise, whatever.

Abdullah Boulad 01:18:20  I feel more motivated to get back into my routine. And so I can't wait for tomorrow morning to start again. Thank you very much. Thank you. It was a pleasure to, to speak with you today about such an important topic for every human, in the world, and I hope and I, I, I'm pretty sure those who listened, got some motivation to move. And, thank you very much. Yeah.

Speaker 3 01:18:48  Thank you for having me.

Abdullah Boulad 01:18:49  It was a.

Speaker 3 01:18:50  Pleasure.

Steve Linzer 01:18:50  Yeah. For me. Same.