Rich, Fit and Happy Show

49 | Fitness at Every Age: Bobby Aldrich's Simple Moves for Feeling Fantastic from 25 to 100

• Crystal O'Connor • Season 2 • Episode 49

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I'm joined by Bobby Aldrich, a Physiotherapist who has spent over three decades as an athlete, student, and educator of physical movement. Now in the best shape of his life, his mission is to help others move with ease. grace and power to eliminate pain, reduce the chance of injury and maximize performance with the use of BAMmetrics measurable equipment. Mobility is the key to improving performance and reducing pain.

Find more about Guest at:

Sign up with Ageless Ambition by visiting https://www.AgelessAmbition.com

You can also schedule a call with me or one of my team members at https://www.calendly.com/wealthy-wellness

Health and Wellness practitioners: you can learn more at http://www.WealthyWellnessAcademy.com

Crystal:

Hello. Hello. Thank you for joining us today. I have a guest, his name is Bobby. I'll get to that in just a second. But this is only the second podcast since I changed the name to Rich Fit and Happy. We were Moxi e Business Talk for many years, and I've changed it to Rich Fit and Happy. Again, I'm just gonna reiterate why-- because the more I helped people in their business with Moxie Media Solutions and Moxie Entrepreneur, the more I realized mindset and physical fitness has almost everything to do with what you do in your business and how long you stick with it. But I also, just recently, have been dabbling just simply because I'm a woman and have gone through this phase in life that I started noticing that my body was changing in that I couldn't do some of the things the things that I used to do, started gaining weight without even trying. Not that I don't like chocolate cake. I'm just saying that I couldn't do the same things. I couldn't work out and recover. Okay, so here's why I chose to have a Bobby on today. Bobby is the creator of Band Metrics. Bobby, I'm gonna let you tell us and my audience a little bit about why you started this and your background, because you usually work with professional athletes, right?

Bobby:

Yes. Yeah. In a bunch of different sports.

Crystal:

So, okay, so you have a very high level advanced experience, but you're working with people like me that just want to get down to a size four and not carry around an extra 30 pounds. And, you know, we tend to lose muscle. How do we get that back and how can we do it fast and easy at our age, 40ish?

Bobby:

Well, I, starts out, my story is 30 years ago I started this business. I graduated from the University of San Francisco with a kinesiology degree. I got out, I got one certification and that's what I did for a year. And I knew that certification like no other. So I was the expert. Right? But the longer I've been in this, the more you know you what you don't know, and there's so much to learn.

Crystal:

True. Yeah.

Bobby:

But over my 30 years of experience, I've taken from the best trainers out there and coming up with some tools I came up with about 10 years ago. I've made it easier for people to do this stuff on their own at home. And without the tools, they'd be lost. But with the tools that I have now, they know exactly what they need to do. So during Covid it was awesome cuz my routines for home use. So it became great. And a lot of people were using it. And it's super simple because it's metrics based. You can see that your foot's one box apart, two boxes apart, three boxes apart, and for people that are getting older, if you try to strengthen dysfunction, you're gonna cause an issue: a knee pain, hip pain, other issue. So when you go,"Hey, I wanna lose weight now", and you start jumping into your fitness routine, most people in time will start complaining,"my back hurts." There's some issue that's going on. We sit a lot on computers, people that work on computers. So we're very rounded forward. So the exercises that I teach you, which are all on video, you guys, you order the tools, you get the videos, and you just follow the routine. It preps you for moving your body the way it's was made to move. And so if you do these simple exercises every day-- little things, okay? Couple every day. It's like brushing your teeth. You can't do it once a week. You gotta mix this stuff into your lifestyle. That's why in corporate wellness, it's so important that people are doing the exercises to help them. So once you start moving well, you can add in strength. Which will help you lose weight more, cuz you can run further without knee pain. You could go do whatever you want to do to increase that energy output and burn more calories. But it's gotta be done properly. And most people go strength and dysfunction. So there's a lot of issues with pain. 80% of people have back pain.

Crystal:

How about knee pain? Let's talk about that simply because I've noticed it with me and could never really find an expert to tell me what the problem was. Because I wanted to run a marathon, and then I realized that it wasn't really like-- I didn't want it that bad. You've really gotta desire something. But every expert I would go to, when I would feel this pain and explain it, what they told me to do was to just don't run.

Bobby:

I know.

Crystal:

So I did eventually lose the desire, but I think I just, with YouTube and everything else, I've kind of gathered a better guesstimate on why it was happening. I think my kneecap is a floating kneecap and I really needed to build up the muscle over it to hold it stable. What do you think?

Bobby:

It's called the vmo, and there's an exercise you do sitting on the ground against a wall, put your back up against the wall legs, straight out. Turn your foot out 45 degrees. So your, your quad basically is facing the ceiling and then you leg lift up and down 15 times four sets at 15.

Crystal:

That strengthens that muscle to hold the knee stable?

Bobby:

Yeah, and helps tracking of the kneecap, so as that muscle gets stronger, it'll protect that floatiness you're talking about right now. That's just one exercise. The other thing is, are you stretching your quads? Are you stretching, getting your hip flexor in the right position?

Crystal:

Probably not.

Bobby:

The reason people have pain is one muscle's weak, one muscle's strong, one muscle's short, one muscle's long, and they're all fighting each other. So we have to get that. Muscle to move properly. That's mobility, not flexibility. Flexibility's just the, the length of the muscle, right? Mobility is how that joint moves through range of motion with the proper strength. So it allows it to move through that range of motion. If you don't have the proper strength and there's a length issue, you'll fight it. So if that's what causes like, oh, my left knee hurt. You know? There's a reason your left knee hurt. Is it your left hip? Is it your right hip? Is it your ankle? Something's compensating there to cause that issue. Your knee actually isn't the problem. So it's where the pain is isn't the problem. You have to go look other places and you wanna balance out the body. And by doing, like I said, these simple exercises, you're literally like massaging your body. It's like being your own chiropractor. You're putting yourself in the right position so you can go repetitively, run 26 miles. Because if you're not in the right position, the compensation's gonna say, "oh wow, my knee is killing me right now. Why is that?"

Crystal:

Yeah, and it would get so bad. And it was mostly after I would run and I couldn't even step downstairs. I couldn't even step off a curb without intense pain, so it was so inflamed underneath. But yeah, I needed you to tell me this. Isn't it interesting that I went to five different people and none of them could help and, really, I think they just didn't want me to continue hurting myself cuz it was only getting worse.

Bobby:

Yeah. And then as you get older, it's like you have more compensations, you move less, there's just-- it's a buildup. And then all of a sudden you go out and say, "Hey, I'm gonna lose, you know, 10 pounds for the next six weeks." And you go all out and it's just, it's wearing and tearing on the body. So I just get people to start one a day, get started. You can add two, you can add three. But you gotta move properly. So one of my favorite exercises called a wall windmill, where we stand up against the wall, everything touches the wall. My feet are one box apart, and then I'm gonna go side to side. So I'm gliding on the wall and not moving my arms, but I'm moving my torso. So how often does anybody move side to side? Right? Never. They rarely do that. So this is getting the spine to open. It's pulling out rotation. It's getting your shoulders from being rounded forward to open up. Many men can't get their fingers on the wall. They can't open their hands where they get the fingers on the wall. They're so tight through.

Crystal:

They're so tight and stiff. Yeah.

Bobby:

Yep. Yep.

Crystal:

Wow. That's a good one. I'm gonna have to write that down. Okay.

Bobby:

It's called a wall windmill. Okay. Um, and then another one you can do right at your desk is like a runner stretch. So I can show you cuz you're on video, so you can see this.

Crystal:

Okay.

Bobby:

But you take like a chair and you put it, I have, this is my mat right here, so I know my number is 34, so I'm gonna put my feet in a line here. 34. I'm locking out my knees and hips, I'm pushing back on my right foot. And because my feet are in a line, it's like ringing out a towel. Okay? So most of the people, they would do like a hamstring stretch and feel their hamstrings. This is working from the bottom of my foot up into my calf, into my hamstring, into my low back, and it's pulling that out. So you hold this for about 45 seconds. And a beginner, somebody who's tight would have to do it this way. They're not gonna be able to go down to where I was.

Crystal:

Yeah.

Bobby:

Right? And be like this. Okay, so they start here. As you get better, we'll go lower. As you get better, I'll start mo moving further away. Now the, the, the mat I have gives me what my number is. So the way you figure it out for you guys is just kneel down behind your foot. My back foot's like this. Stand up, lock your knees out and push back and make sure your hips are square. You don't want 'em turned sideways. You want 'em square. And then lean forward pushing back. So that stretches that whole kinetic chain out and just feels great for like people with back pain.

Crystal:

Yeah. That's why I said, oh my gosh, when I saw you do that. I can almost feel it. Yeah, because you know, I suffered from-- and my grandmother would, she's dead now. But she lived to be 99 and a half and she had sciatica. Sciatica has gotta be one of the worst things..

Bobby:

Oh yeah.

Crystal:

...to deal with. And when I started experiencing it, I bought something called the Sciatica Handbook and learned some stretches. And that changed everything.

Bobby:

Yeah. Piriformis.

Crystal:

Yeah. And I always wish that I lived closer to her to help her understand that, instead of her just taking meds all the time, cuz that's what she ended up doing. And that's pretty sad, really, when it's just a simple stretch that can change everything.

Bobby:

And what you gotta learn is sometimes that one stretch is helping it. But your hips are rotated. Okay? That's what's causing that pinch in the back. So, you start working the rotators of the hip, which is your piriformis, that's what they call it. And you start working that. There's different ways to go about strengthening it and lengthening it. So you play with both. Because then once you have it where it's in a good position, then your back pain will dissipate. But what happens is you're compressed and rotated. That's usually what causes pain. It's compressed.

Crystal:

And is that some something that someone is born with? Or does it happen..

Bobby:

No.

Crystal:

...because of just everyday movements?

Bobby:

Everyday movements. I mean, maybe a car wreck or something jolted you and pulled you out, and then you didn't know how to get back to where you need to be. But do you ever see a baby have problem squatting? A baby sits there in a perfect squat and plays, right? Yeah. You take your average person in America, they can't squat past the toilet.

Crystal:

Oh my gosh. Yeah.

Bobby:

Their knees are locked up. Their hips are locked up. But if you look, you go to the Asian countries where they squat to go to the bathroom all the time, they have no hip, knee and ankle problems because they do it every day. We don't go past the chair. So our hips are like locked up, right? We sit. We don't do like squatting and working in the garden and things that are really gonna open you up.

Crystal:

Yes.

Bobby:

So the less you move, the more issues you have. And you know, people say sitting is the new smoking. But standing isn't the fix for it because if you're compensating for something and you're standing, you're just gonna compensate that way and then all of a sudden you're gonna say, "God, my ankle hurts. Or My right shoulder hurts." Because you're standing in a position. That means it's better that you're up and moving a little bit, but, if you stand there for eight hours, probably gonna complain about some other issue that you're gonna have.

Crystal:

Yeah. And I think that we as a society, like, I hear it all the time. We've become very used to saying,"well, I have this. I have sciatica, I have this and this." So they've labeled themselves with a, I guess, chronic-- like a disease that they have so that they can't get it better? So they actually, sometimes, I can tell in the conversation that they actually believe that they're unable to fix it.

Bobby:

And sometimes they are cuz they, for example, I had back pain. I had a car wreck, so I went through that. Broke my back, the whole thing. But I had back pain for like two years.

Crystal:

When did that happen? When did that happen?

Bobby:

College. So like right in the middle of my baseball, basketball. I played at USF. I had a car accident, had it hit head on, broke my back. I was out for like six months to a year just trying to figure stuff out. Um, and then..

Crystal:

So is that what led you to want to do this?

Bobby:

Uh, no. I was an athlete and I wanted to figure out, you know, um, how to help athletes. And I had a degree in kinesiology and I went and talked to the second.

Crystal:

Oh, so you already had, okay. You already had your degree. Okay.

Bobby:

Um, no, I was in college at the time, but I was getting a degree in kinesiology.

Crystal:

Gotcha.

Bobby:

And I went and talked to the Sacramento Kings trainer about how do I become, you know, how do I train pro athletes? And he says, do you have CSCS, which is certified Strength Conditioning specialist? I said, no. I went to find out about it and I found out you need a four year degree to take the test. And so I started doing it and then I started following up with the Giants, the A's, all the different teams to learn from their trainers. I would sit in and watch what they're doing. I would meet 'em at different events and say, can I come watch and pick up what you guys are teaching? So that's how I learned. I just sat with the best and I learned. And then all the physical therapy I went through, I've torn ligaments in my knee, broke my ankles, both, broke my back, tore my rotator cuff, elbow injuries. So I've been through a lot of physical therapy.

Crystal:

And you look like you can move just fine, just watching you.

Bobby:

Oh, now I move like a 20 year old. And I've had actually two hip replacements this year.

Crystal:

What?!

Bobby:

Yes, cuz I have bone on bone. We used to squat, you know, 400 pounds, deadlift 500 pounds and..

Crystal:

Oh my God

... Bobby:

just compress, compress, compress our body. So my hip was bone on bone and there's nothing I can do to open it. It's just locked. Right?

Crystal:

Wow.

Bobby:

So I had my first hip surgery last year, in January. And then at the end of the year in December, I had the other one done. And I didn't even notice the pain in the left one until I had my right one done. I was like, "no doc, I won't be back. I'm fine. This one's fine." He goes, "no, you're gonna need that other one done, too." And I'm like,"no way. I'm fine." But after I had this one done, I was like, "oh my god, this one freaking hurts." And I didn't even notice the pain cuz I was so used to pain on the other side. So your body just kind of gets used to the pain. Anyway, so now that I have 'em both done, I mean I can do anything. And it's been three months now, four months now since it happened.

Crystal:

So what causes the bone on bone?

Bobby:

Compression. We used to do box jumping. We'd jump off eight foot ladders, land on the ground and jump in the air. Back squatting. Super heavy compressing. Compressing.

Crystal:

Was there something that you could have done back then while doing those things that would've prevented this?

Bobby:

Yes. That's exactly right. It's what I teach now. It's mobility. And measurable mobility. So I know my metrics to how I move, how wide my feet are, how much I can rotate. I know how my body moves. And if I take two weeks off, I go back and I go, oh, I gotta get those numbers better. But like you said, if I would've known this mobility back then, I would've squatted more, I would've moved well, I would've jumped higher, I would've done things that I was already doing really well. But I could have done better because I would've been moving better.

Crystal:

Yeah. And. Just to give you a story on this, so you guys understood. I didn't understand how much this was helping me until my son-- he's 16 now, so four years ago he was 12. After baseball practice, they were working out indoors. They go, "Hey, Papa, can we have a bench press contest?" And I said, "sure." With the bar, they just wanted to use the bar. So they got on there and the kids did 18. Then the high school kids jumped in and they did 38. Then the college kids jumped in and they did 78. Then they said, Bob, what can you do? And I'm like, oh man, I don't bench 315 anymore. I did about 104 when I was benching 315. So I was like,"Ooh, 78's gonna be hard right now." So I'm thinking, geez, this is gonna be hard. So I got on there and I'm like, okay, one time I gotta make this, I gotta beat these kids cuz you know, they all look up to me. I gotta beat these kids, right? So I get on there and I start going 75, 100, 150, 200. I did 200. So I'm not as strong, but I'm way more functional. Back in the day when I used to bench, I was like the bodybuilder with the rounded shoulders forward, like the buff guy. So I felt that burn in my shoulders. Now I'm in a perfect position, so I didn't get tired. My triceps finally gave out. I didn't even feel it in my shoulders because I'm in a perfect position. Yes.

Bobby:

Where I wasn't back in the day. So when I left the gym, I'm like, "Oh my god, my routine's really working." So, you know, that was four years ago. And like I say, I get really great results because it's metrics based. You're not guessing. Not like yoga do a downward dog, but where your hands, where your feet, like where do I stand?

Crystal:

Yeah.

Bobby:

If I do the bands, how wide are my feet? Right? So, you know, I had a 39 physical therapist in a room teaching them the staggered stance mini band walk, and I said to them, "You guys gimme three patients out here. Y'all know how to do this, right?" So they come out and I have 'em one box apart, basically. And I said,"go ahead and start moving." So they have a light band, a medium band, and a heavy band. And I said to the other 36 therapists,"what would you change about their movement?" And the therapist started saying, put your feet wider. Put your feet here. Put your feet-- so this is therapist to therapist. So how's a patient gonna go home and do that properly? Right? If the physical therapist is telling another physical therapist. So I flipped my mat over and I said, you're gonna do one box, you're gonna do two boxes and you're gonna do three boxes. And the girl I told three boxes had the heaviest band on. I did it on purpose, and I let'em start moving. And then I said, "Hey. What would you change about their movement now?" And they said,"Hey, she's gotta move in one box." And I'm like, "ding, ding, ding, ding. Now we're speaking a language." It's like five sits of five at this weight, 225. It's not a guess. It's exact. So now they're moving properly and I don't have to teach 'em again. You figure out when you get to three boxes, oh, I can go up to the next band and then start over again at one box, two boxes, three box. It's just common sense. So, yeah. One of my golf pros that I work with, I gave a seminar to his, like, 30 people, and he called it like, Fitness for Dummies. He's like, this is literally like,"whoa, oh, put my feet at one box. Now go to two boxes, now go to three boxes." So anyone can do this.

Crystal:

You've gotta train the brain because they've trained themselves to do it the wrong way, right? Without the box.

Bobby:

Right. Or they've never even done it.

Crystal:

Right.

Bobby:

And most have never done these simple exercises. I was fortunate to run into this guy, God, like 27 years ago, who was teaching this-- it's called Egoscue. And I knew nothing about it. I happened to run into one of their therapists cuz my client said,"Hey, could you come with me?" And while I was there, I said to him, "Hey, I have a hip problem right here. What would you do for me?" And he goes, "walk." So I walk, I come back, he goes, "Hey, do this exercise." Gives me like six exercises. I get up and the pain's gone. I'm like, what the heck did you just do to me? Then I was like, wow, that would be great for my athletes because when they come to me, if they have knee pain and I had the whole day set to jump, squat, box, jump, all this stuff, what do I do with them? Now, I had something to do with 'em. I literally can work with anyone now. Doesn't matter what their ailment is, I have something to do to help their posture get better. And it may not fix it right away. Sometimes we get lucky in one session I call myself the one hit wonder, but I can get people to start moving better. And their pain will dissipate immediately because the body knows this. We were all born with a mobile body. We all could squat when we were eight months old. Straight down. Perfectly right. Cuz we're super mobile. Right? But as we get older, we move less or we move wrong, or we add strength to more dysfunction and it leads to pain.

Crystal:

Add strength to more dysfunction. Okay.

Bobby:

Yeah. So if we can take the dysfunctions away, right, and those compensations, those compensations are the reason you get the dysfunction, we take those away and you start feeling great. So your back pain goes away. And eight outta 10 people have back pain, nowadays, in the U.S. Eight outta 10 have had back pain. So, that's a super high number. And a lot of people go to pills or they try to go to physical therapy. That helps 'em a little bit, but they're not sure, you know, what's gonna make them better. You know, I was talking to the Texas Rangers baseball trainer, and he was telling me how many hip and groin strains, they have. I mean hamstring and groin strains. And I was like,"how do you have hamstring strains nowadays, when we know how to fix that? How you won't have that? There's a couple things to do to make that better." And at the highest level, they do not know it. You would think they would know it, but they do not. That's why they have these stupid injuries. One of the golf pros, Will Zalatoris, you guys will have to look him up if you don't follow golf.

Crystal:

I live on a golf course, but I only play golf when my daughter comes to visit, my 21 year old comes to visit.

Bobby:

Oh, that's awesome.

Crystal:

Yeah.

Bobby:

Yeah. My daughter's a golfer, too. Going to CAL next year, actually. So long story short is if you have pain, right? You have to get your body to get rid of that rotation and Will Zalatoris has a certain posture that he has that they need to fix. And the PGA guy came out to help him on the course during the round, and he started twisting him and torquing him. And then he lifted him and twisting, and Zach's like,"oh, oh, that, that's enough." And for me, watching that, what he was doing with him, I'm like, you never rotate somebody with back pain, ever. Chiropractors will try to crack'em in, right? What moves the body? The muscles. You crack the bones, what pulls it out again? The muscles. So you have to work the muscles to get the bones to go into the position you want.

Crystal:

Yeah.

Bobby:

That's why I said I teach you guys how to be your own chiropractor, which helps your neck pain, which helps your back pain, which helps your hip pain, which helps your knee pain. It's all connected, right? Yeah. So if I, if I draw strings from your shoulders to your hips, and I pull down on the right string, the left string's gonna go up, right? The left shoulder's gonna go up. If I pull down on the left, the right's gonna go up. That's literally how the body moves.

Crystal:

Yeah.

Bobby:

But when we do these full body movements like the wall windmill, the runner stretched, spread feet wide and rotate, we're working the full body and we're working t-spine, hips, knees, and ankles. So we're getting them all to move properly. And, like I said, at the highest level, I'm still watching guys. That's why I'm trying to get to some of these teams to go in and consult and say, Hey, use the tools. These guys should be laying on the block. These guys should be doing these banded exercises that are so simple , but they're not doing them. That's why they're getting injured. Baseball's a non-contact sport unless you slide in the second to break your ankle or run into the wall. You should not get hurt in baseball. All the arm injuries, all the stuff that they're doing-- hamstring, groins-- they are training improperly and there's imbalances in the body. And you gotta get rid of the imbalances.

Crystal:

I have a friend that played professional baseball for 20 years, so he'd be a good connection for you, by the way. Cuz he knows that.

Bobby:

That'd be awesome.

Crystal:

Yeah. Okay.

Bobby:

I'm looking for that one connection because it's hard to get in unless you're a known guy that works with Tiger Woods. You know? It's like, it's all hype. Some of these guys that are teaching that are top five coaches-- when you listen to some of them, if you're an expert, you're like, "oh God, I'd never do that." And he's the expert, and you're like, "whoa". So I'm not mentioning any names of people, but I watch this all the time. And people like on YouTube are following these people like millions of followers and they're teaching'em things they should not be doing. Mm-hmm. That's gonna actually hurt them. And it goes on all the time. People chase the shiny object.

Crystal:

Yeah. And some of them drop out. I know a good friend of mine, her nephew, Jeremy Hellickson, he played here in Florida. Anyway, I'm not a baseball person. Can you tell? But I think that his really promising career was cut short because of an injury. I think. Don't quote me on that. But I'm almost sure, and I know that, I hear that a lot. And so with someone like you that you could save someone's career, right?

Bobby:

Yeah. Well, like, Will Zalatoris, if I actually could have helped him that day, I might have gotten lucky in about five minutes and helped him feel better to finish the round. And then after we could have done some work. But he came out of the FedEx, he lost tens of millions of dollars on that one injury he had right there. Because he was at the FedEx Cup. It's the big event. So this goes on with high -- and this is what flabbergast me. You've got guys making 20 million a year. Right.? You think they'd want to keep those guys healthy and..

Crystal:

Yeah. Yeah.

Bobby:

It's like a no-brainer for them to know some of the stuff I'm talking about. But I have 30 years of experience and I'm behind the scenes kind of guy. I just help, I help, I help. And I need the right contact to get to known entity. I'm working on writing some books right now, four different books. One for corporate wellness, one for physical therapy, one for golf, and then the fourth one's gonna be like your desk jockey just sitting there. What do I do?

Crystal:

Desk Jockey? I love that. I've never heard that before. Is that, is that term being used?

Bobby:

I don't know. I just call you guys..

Crystal:

Or did you just make it up?

Bobby:

I just made it up. Yeah.

Crystal:

That's a good one.

Bobby:

Cuz you sit at a desk and your jockey. Desk Jockey.

Crystal:

Yeah, that's me, I think. Okay. So have you noticed-- I'm sure you haven't, but maybe you have because you're in the industry. Like have you noticed how many times I've repositioned myself?

Bobby:

Yeah.

Crystal:

I do it all day long. And why? Because my lower back hurts. So as I will be sitting on my-- I have to constantly move, but I'm moving because I'm uncomfortable. And so you could be a lot of help.

Bobby:

Well, you want a better trick. I'll give you a fix to that right now.

Crystal:

Okay.

Bobby:

What am I sitting on?

Crystal:

A ball. I noticed that when I first started talking to you. It looked like you were bouncing. Okay.

Bobby:

Yeah. So now lemme tell your story.

Crystal:

Actually I do have that in my home in Des Moines, but not here in Naples. So I gotta get another one. Okay.

Bobby:

I could sit here and not move. But my body actually is moving, and I know this because I know of a-- I don't know what magazine it was in. I forget. Back in the day, it might have been Shape Magazine, but I read an article that said, these women for six weeks at an office sat on a ball. I don't know if it's six weeks or 12 weeks. They didn't change their diet, they didn't change anything they were doing. They sat on a ball for eight hours a day at work. Okay? The average inches lost per waist was four to six inches.

Crystal:

By sitting on a ball?

Bobby:

Sitting on a ball. Because what are we doing? If I move back, see, look at this. Look at this. On a slow motion camera, you're literally doing this.

Crystal:

Yeah. Just to hold yourself up.

Bobby:

Yeah. So your back's not gonna lock up. And one of my tricks I teach my people is, Hey, in between your next podcast, just roll down, open up, lay back, stay here for just a minute. Let everything just open up the opposite way of what we were doing, sitting and then come back us and go back to what you were doing. Right? If you did that six podcasts, six hours, you did that six times, at the end of the day, your body's not gonna be locked up. Your back's not gonna be locked up.

Crystal:

I'm gonna try it.

Bobby:

I promise you, I sit on this every time I'm on a podcast. So if I'm on three or four in a day, I'm sitting on this and just keep moving. I get up, I do a couple stretches showing them what to do. You know, after I get off the podcast, I might go do some windmills over there. That's why I try to teach you guys. It's about lifestyle. It's not about workout. It's not about, Hey, I'm gonna lose weight now and go on a diet. Anybody that tells me they're on a diet just tells me you're yo-yoing. If you tell me you're on a lifestyle change and I wanna make a change, lifestyle. Now we're gonna make that change because it's little bits over time that makes the big change in five years.

Crystal:

Yes, yes.

Bobby:

Big changes in five years. Now, just reverse that. So five years from now, you wanna lose, just say 10 pounds. That's so simple. Right? In five years. But it's hard in five weeks because you're changing all these things and it's getting to be overwhelming. You got work, you got kids, you got a husband, you got all this stuff. It always gets in the way. And so you have to find a way to change the lifestyle that you go, "Hey, I'm on a podcast. When I get off, I'm gonna do the wall windmill." During the podcast, I'm gonna, while I'm talking, I'm gonna do sitting on the ball. But you start mixing these things into your lifestyle and all of a sudden you start noticing in a few weeks or a few months, wow. The change is happening. And it wasn't difficult. One of my clients that I've had for, God, off and on for 10 years, this is the guy that I've tried to keep consistent. Okay? I've known him now for 20 years, but I told him, if you would've just tried to lose one pound a month for as long as I've known you, you would've lost 150 pounds. Right? But most people wanna lose a pound a day or a pound a week like this, you know? And they're chasing the rabbit. So they go look for the shiny object on YouTube or whatever, the new fad diet or the new pill or the new duh, duh, duh. You have to learn how to slowly get your metabolism to change by doing certain things.

Crystal:

Yeah.

Bobby:

Okay. And maybe squatting in place up and down 20 times, or jumping 20 times, that's gonna kickstart your metabolism. One set. Get off this podcast, stand up and jump 10 times. High as you can. Right? And then sit back down on the ball. That's gonna change your metabolism because your body's gonna have to adapt and your legs are the biggest muscle in your body. So if you use them, they want to be fed. So that ups your metabolism. And when you do difficult exercises, right, your metabolism will stay up for 24 to 72 hours. If you do cardio, like walking for 30 minutes at the same pace. Your metabolism will only stay up for 30 minutes when you finished. You understand the difference? This is why HIIT training has been a big thing over the last 10 years is because it's ramping you up and taking you down, ramping you up, and taking you down. So now your metabolism stays up for the 24 to 72 hours, so it's constantly burning. That's why those people will lose weight faster.

Crystal:

Yes. And you know, remember I told you in, in the beginning that I had this knee pain? So I did stop running. Well, that forced me to do other things. And I did notice that right away. Like I just felt different in a lot of ways. So HIIT training, which I think was spinning-- would you consider spinning class HIIT?

Bobby:

Yeah. Because you're sprinting, you're standing, you're sitting. Yeah.

Crystal:

You're doing a lot of different things and getting the heart rate way up and then way down. And I noticed that I got results like so fast in a fraction of the time. And so I never really went back to running. So it was ended up being a good thing after all.

Bobby:

Yeah. And your knee felt better too.

Crystal:

Yeah. Well, yes and no. Yeah, I've never gotten it to that pain, you know, that as bad as it was. But they could be better. And so I've learned, and it's just too bad that so many doctors in all different facets, can't explain what you just explained in one podcast episode. So where do people go to find --and there's something they could purchase right? And start doing?

Bobby:

Yeah, it's bam-metrics.com. B-A-M dash metrics, M-E-T-R-I-C-S dot com. And then you can find, go to shop. And the thing I tell everyone to start with is, cuz I have a few tools, but just get them at the blocks in the band. It's 200 bucks you'll spend, but I'm telling you'll use this stuff. There's videos for it right there that you'll get. You follow these videos, it's super simple and the, you get the bands, you get the blocks. So for all you guys, I lay on those blocks that are behind me, those red blocks over there. I lay on those every night and it opens up my chest and shoulder for like five minutes, seven minutes before I go to bed. So every night I put myself in a better posture, right? And what I try to teach you guys is, like I said, lifestyle change. Start mixing in a little bit. Do one video a day of the videos I give you. I give you like 13 videos, I think it is. But you just do one a day, pick a different one, go to the next one, pick a different one, go to the next one. But you will notice, I promise you, the next three weeks, like wow, I do feel different. You know, I feel better. So yeah,

Crystal:

I'm gonna do it. I'm gonna do it. I can't wait because just like I said, this is a long day of podcast after podcast. I'm feeling it right in the middle of my back and I do work out, but I will go, because of traveling and so forth, I'll go for maybe two weeks without hardly getting anything in, and then when I start back up, I'll start to feel it. So anyway, the consistency is so important, but more importantly than that is what you've said, and that is you gotta do the right thing so that you're not what I wrote down here,"Add strength to more dysfunction", which is what I've probably done in my life a lot.

Bobby:

Well, you're not the only one. Pro athletes are doing it every day. Okay? I could go into a clubhouse and say,"Hey guys, show me a wall windmill." And I'd say noboby knows what it is. And then that's flabbergasting to me.

Crystal:

I wrote that down, too. I'm gonna do that as soon as I hit this button, I'm gonna do a wall windmill.

Bobby:

And what you do is you put your feet like I said, one box apart, two boxes apart, three boxes apart. So, it looks like this. Get this outta your way. Up against the wall. So this is the one box. So I'm gliding, right? Mm-hmm. And after I do 10 of those, then I'm gonna go boom, wider. I do 10 more, and then I'm gonna go wider. So you go as wide as you can, as long as everything's touching the wall and my toes are internally rotated. That's very important on this one. Toes internally rotated because it gets your hip flex. My hips when I go one way. It's internal, the other way external. So when your toes are turned in, that's what really helps those hips lengthen out. And a lot of people will cramp back in their hip when they're doing that exercise cuz they've never done it. And they're like, oh my God. They haven't opened their feet that wide. So it's like, geez. But it's gonna pull out that rotation and it's gonna make you feel taller.

Crystal:

Yeah.

Bobby:

So many people I haven't seen in years that I see, they think I'm taller now. Right. I just stand straight because everything I do is about length. Right? So my body-- I'm not the bodybuilder that's over and buff. I'm taller and lengthened out straight. And it just makes you feel better. You'll, you'll get rid of those compensations and feel great.

Crystal:

Yeah. And I have noticed with age that I don't necessarily work out to look better as much as feel better.

Bobby:

Right. That's the way to do it, too.

Crystal:

I used to be motivated to work out, to look a certain way. Now it's all about the way I feel. And you know, mentally too, cuz you gotta, your mind's gotta be the name all the time in a business.

Bobby:

If you remember all the before and after pictures, I was the first guy to do it. That's me.

Crystal:

Wow.

Bobby:

The fat guy.

Crystal:

I guess I didn't guy that. Oh my.

Bobby:

So I don't have this anywhere. This is just my card that I've had for years.

Crystal:

What does that say? 244 to 1, 6, 84?. I can't read that.

Bobby:

188. 188.

Crystal:

Wow.

Bobby:

And I did it in 30 days. I mean, no, in 90 days.

Crystal:

I was gonna say I want that plan.

Bobby:

Do you remember Bill Phillips? Body For Life? That book?

Crystal:

Yeah.

Bobby:

That was a big weight loss book. I was in their contest to win a hundred thousand dollars. He actually kicked me out of the contest saying those pictures had to be digitized. You can't do it that fast, da da da da da. Cause I was the first one at that time when all that stuff started. So they didn't know I gained that weight on purpose cuz I was fat in college. That when I broke my back, I gained 60 pounds.

Crystal:

Yeah.

Bobby:

In college. So I went from the injured fat guy back to really in shape, but nobody believed me. So I actually gained that weight on purpose, back to 244, to show people you could be fat or you can be ripped. And that was the point. And I became a spokesperson for Xenadrine, ProSource, the big supplement company, and battled with Bill Phillips who had his own. They sued Xenadrine saying my pictures were digitized and I had 50 people affidavit what I did. Cuz I drank five quarts of half and half for seven weeks. Half and half. I drank five quarts a day. To gain the weight. Five quarts of half and half a day.

Crystal:

Oh my God.

Bobby:

For seven weeks, 49 days. And then I reversed it and got ripped again. Just to show people though, you can be fat, you can be thin, it's up to you based on your lifestyle. And like, I've gotten older now, so it's not about being ripped. It's just to be about being healthy. And I've got kids and wife and work and all that stuff. That's why I always talk about lifestyle. So start with a little bit and in time you're working towards that ripped in-shape body that you want that feels good. You know? We can all definitely do it. It's just a matter of consistency. And if you're 80% good, you know, you can cheat on the other 20%. You don't have to stop drinking. You don't have to stop eating hamburgers. You don't have to stop eating pizza. It's just 80% of the time you're doing pretty well on what you're trying to do.

Crystal:

80 20 rule. There it is again.

Bobby:

It really works though. That's just life, you know? That's what it is.

Crystal:

Well, thank you so much. You've shared so much. I took some great notes. I'm gonna add them to the show notes. And then, say one more time where they go to purchase and get on board with this lifestyle change and workout.

Bobby:

Bam, B-A-M, dash metrics, M-E-T-R-I-C-S dot com. And then go to shop and you'll see the matte blocks and bands. That's what I recommend. And then the videos are right there on the website. Tap on the videos and start watching one. Just go through it. I teach you how to foam roll, how to use the mat, how to do the wall windmill.

Crystal:

My gosh, yes!

Bobby:

It's all there. I promise you guys will be super happy, especially if you do sports. You will notice it. I'm trying to get it into all the pro sports right now cuz I can't stand watching athletes get injured all the time. They shouldn't be injured with this time. I mean, they get paid 20 million a year to play baseball. They can spend some time doing the stuff I'm talking about and they will feel better. Not a question.

Crystal:

Yeah. I'll get in touch with you about that. Okay?

Bobby:

Yeah, that'd be great. Crystal, thanks so much for having me on.

Crystal:

You're welcome. Go to the show notes and use what he's telling you right away because, like I said, Rich, Fit and Happy-- I changed the name to my podcast, my business for a reason cuz it's all connected. Without one, you don't have the other. Thanks again and have a great day. Bye-bye.

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Crystal O'Connor

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