Move Better

I Want My Body to Move Like a 5-Year-Old’s [Podcast Episode #084]

Have you ever watched a 5-year-old move? I mean, have you really paid attention to the way he can bend, the angles his joints form, and the effortlessness of it all? 

When's the last time you moved like that?

As adults, we rarely move our bodies the way they are built to move. As a result, the ability to move like that diminishes to the point when we can't imagine doing it at all. But, it's not over. You can move like a 5-year-old once again...​

Episode Resources:

I Want My Body to Move Like a 5-Year-Old's [Full Text]

Dave: Hey, thanks so much for joining me in this episode of the Make Your Body Work Podcast. As you know this show is all about helping you live a healthier and happier life. Today I've got a really cool show because man, sometimes things just workout. The timing is just perfect.

I got a question from Jessie and I'll read Jessie's question in just a second. Simultaneously was going through something very similar in my own life and then ended up meeting thee perfect person who lead me through sort of solving my own problem. Everything kind of came together perfectly. So, I'm pumped about today's episode. Let's dive in and listen to what Jessie wrote.

She says, "Hey Dave, I'm a pretty fit person. I exercise at the gym two to three times per week and run a couple of times in addition. I feel good, but notice that my body is getting so stiff. I do stretch and even do some yoga at home, but when I watch my five-year-old son move and play I can't help, but wish I still moved like that." She says, "L-O-L, not likely at my age, but I'd like to improve. Do you think that all of this resistance training and running, while improving the way my body functions, is creating too much stiffness? Is it gonna limit the way my body moves? I don't want to be so stiff and tight all the time."

Jessie, honestly, you're question came at a perfect time, like I said. I, right now, am in the middle of training for the Vancouver Marathon. So I'm putting a lot of miles on the road and still keep up with my strength training. Even though I stretch and I do do some yoga, I notice the same thing.

My body's just getting so tight. Low and behold, we'll explain a little more in the interview, but I ended up in this very different type of fitness class than I'm use to and I met Slava Goloubov.

Watching the way this guy moves is incredible and we're gonna talk more about that and talk about some videos you can see. Some stuff that you can do to get your body moving Slava's does.

Anyways, he and I got talking and this question from Jessie came in. Everything, like I said, timing just worked out perfectly. So, this episode is for anyone who can say my body doesn't move the way that it use to or I'm not satisfied with the way my body moves or feels or functions.

If you don't fall into one of those two categories or three categories then you're in the very small minority because I think most of us can put our hand up and say, "Yeah, I'd like my body to move better or feel better."

I'm excited to introduce to you Slava Goloubov.

Meet Slava Goloubov

Dave: Hey, Slava thanks so much for joining us on the show today.

Slava: Thanks Dave, good to be here.

Dave: For the audience, maybe, two or three week ago we meet at an event that was put on by RYU Apparel. Again for the audience, basically, RYU, they get fitness professionals in the Vancouver area.

We get together and do something athletic together. Then have, sort of like, a meet a greet. Mingle time. Over lunch and Slava was the instructor for ... I don't know. Maybe you can explain what the session was because it was something like I'd never experienced before.

Slava: Yeah, for sure. It was a Movement Lab Class. This is where we, essentially, try to cover as many different disciplines and start to understand how all of them start to connect. We do a little bit of capoeira. We do some yoga. We do some aerobatics. We do some floor work and all of this happens within an hour, hour and a half. It's quit the journey.

Dave: It was such a humbling experience. I think, I'm pretty convinced, I was the worst person there.

Slava: No.

Dave: So Humbling. Did you see that a lot when you get people that come in that maybe are in good shapes in other types of disciplines? Then they try your style of exercise and just have no clue.

Slava: Yeah, for sure. For sure. I mean, that's similar to my own journey. It's difficult if you just go from the gym and then you start to see, okay ... I can't actually move my body. I've created this beautiful machine.

I've created this Lamborghini, but I've never actually driven it. I've just keep it in the garage, so to speak; keep polishing it up. It is defiantly a humbling experience. I see lots of people who come in and then they start to recognize it's not just about looks. It's how functional you are.

Dave: You know, that word functional is so interesting because I would say I'm strong. My cardiovascular shape is really good. I'm actually, for a guy, quite flexible. I stretch a fair bit, but putting those three in combination still didn't translate into the functional type of movement that you were asking us to do. Specifically, my cartwheels need some work.

Slava: Yeah, that's a doozy. No puns intended.

How Slava Became Addicted to Movement

Dave: Can you tell us, because you said you eluded to sort of your own history ... What is your history like? In terms of, fitness and stuff in the past. Then, how did you get to where you are now?

Slava: Yeah, for sure. This is where ... I love telling this story because I didn't grow up in any gymnastics. I wasn't a dancer. I wasn't martial artist. All of this started when I was 24 and I was a construction worker. Up to that point, I was doing HVAC heating and ventilation. Then I got really curious.

Things started to click in and then as soon as you start to see just a little bit of progression, either in flexibility or strength ... It's sort of like a snowball. You throw it off the mountain. Becomes an avalanche when it comes to bottom. The trick is to peak your interest. Once you start to see a bit of success, then you start to go deeper and deeper down the rabbit hole and that's what I did.

To start exercising, the trick is to pique your interest. What type of exercise really interests you?

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I started my journey with yoga. I did that for many years. Then I started getting to partner acrobatics. I did that for a few years. Then got curious and went into circus, never really settled on one discipline. Then starting doing dance. I did a martial arts training out in China for six weeks.

I started getting curious about what that whole world is about. Then got into martial arts with Capoeira and it just keeps going. Now getting into contemporary dance. Getting into so jujitsu. It's mass.

Dave: Yeah know, it's so neat from a spectators stand point ... watching you move was ... it was a joy. You're lean, you're muscular, but your body just flows so beautifully. Honestly, I was so impressed.

Slava: Thank you, Dave. This kind of touches upon the question that you asked earlier. Why was it difficult for a body that has all the, sort of, flexibility and some strength, then some coordination, to do these movements? Or to do these patterns?

That's the next stage ... Is for your body and your mind to start create new information. New ways to connect all of these ranges of motion, all these strengths, to put them into a pattern. It's almost like a language.

Some people speak through their bodies very simply. They don't have a rich grammar. Then, some people have a really deep understanding. So, they can move their bodies in so many different ways and speak not only with other people through their physical self, but with their environments. That to me is the interesting part.

Dave: That's a great analogy. I really like that. Slava, when you're doing one of your workout or teach or just moving around through it ... how does your body feel?

Slava: Yeah, yeah that's a good question. Different types of movements definitely make me feel differently. Usually three, four hours I'll move around, I'll train, but that doesn't mean I'm going very hard on by body. That means maybe I'm stretching for an hour or two.

Maybe I'm creating some very simple pattern developments for my brain. Juggling for example. If I'm injured I can't really do too much ... I'll start to train the software cause that's what controls the hardware. If I'm doing a bit more extensive exercises, like handstands or acrobatics, I'll feel good in the moment and sore the next day, for sure.

Dave: I'm glad to hear that because I'm on your website right now. For the listeners, I'll put this in the show notes. If you go to makeyourbodywork.com/84.

I'm on your home page Slava and there is a picture of you standing on your head. Literally, that's the only thing that's touching the ground is the top of your head. I look at that and you look so peaceful and I think man if I did that I'd be in a hospital bed for the next week.

Slava: Yeah, let's just say I'm not checking my newsfeed on a post like that. But, yeah I'm there for a couple seconds. I'll come down.

Flexibility: The Trick is to Diversify

Dave: That's so impressive. I do want to get into Jessie's question and some of what we already talked about kind of elutes to where we are going to be going. Jessie, she asked a really great question.

She says, she exercises regularly, she runs, she feels like she is pretty fit but, then she says she watches her five year old and says, "I wish I could move like that." She's expressing this, kind of, concern that as she gets older her bodies gonna get tighter and tighter and tighter. She didn't say this, but we all know that tightness can yield itself into injury.

I suspect that's probably on her mind as well. What has been your experience with people who are doing fitness modalities that do lead to tightness? Specially, resistance training and cardiovascular training. How does that all flow together.

Slava: Yeah, for sure. I mean, the two of them are the perfect analogies and perfect examples because one, starts to constrict and starts to conform. The other has no boundaries and explores. It's the difference between tightness. It's the difference between flexibility and exploration.

There's a big age gap between the child and the adult. For the people, who are starting to get to get stiff is because there's not enough nutrition in their movement practices. When you start to create a diversity in what you do that's when your body becomes very malleable and strong at the same time. For those people that are just stuck in one routine ...

Diversifying your exercise allows your body to remain flexible. Don't get stuck in a rut. Try something new.

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You have to do other things. Your body will start to get into autopilot, so to speak. It's not creating new strengths. It's not creating new flexibilities. It's not getting ready and being very adaptive to it's environment. So, starting off doing even a ballet class or a yoga class. Then down your journey you'll start to do movement classes where we start to cover all of these different subject matters. The trick is to diversify, for sure.

Dave: When you meet clients ... I'm sure you work with people are in this position all the time -

Slava: Yeah.

Dave: Their body just isn't trained to move properly or move through its full ranges of motion and coordination and all of that. What are some of the most typical examples you see? What parts of the body are inhibited? What sore of soreness do you deal with? What do you typically see?

The 4 Pillars of Amazing Movement

Slava: Yeah, for sure. I mean, before we start to create patterns and that's kind of the goal for you to be able to create patterns with your body.

For you to be able to see many ways you can move, how many different structures can you make... Before we start to really address that ... it's the four pillars we have to address the basis, the foundations.

So, strength ... So some people who are, let's say, a bit more mobile and they've done yoga for a long time. They might not have strength in certain parts. Then power ... If your discipline doesn't carry the necessity for you to generate power. We have to learn how to do that. Then some people don't have flexibility or range ... so, of course we'll focus on the range and then control.

So, strength, power, flexibility and control. Once we've developed those criteria, then we go deeper. Usually people are very stiff in the hamstrings or into the lower backs because they've been sitting for long time. That's just a cultural thing. We spend hours on end in a vehicle, in a car at home, in a car in the office.

So, just addressing those issues. Then some strength for sure. It just depends. It depends what their history is, but usually lower back and hamstrings and people's upper body strength, for women especially.

Dave: Can you differentiate, a little bit more, between strength and power? What would be some examples of some movements that would display each of those?

Slava: An extreme example would be ... I can do a five minute plank for strength. I can do a back flip for power. Strength is something you statically hold. Something you can generate. Something you can lift slowly by creating force.

Power is where you use a sudden burst of energy. To create a specific shape or specific movement or the desired affect. So, they're similar. They are definitely ... They're cousins, but they're very different at the same time.

Dave: Then, flexible I think is pretty self-explanatory. You talked about some inflexibilities that you typically see. What about control? What does that look like?

Slava: Control is ... Let's say you're standing on one foot. Can you control your body? Can you have the stability to sustain yourself in a particular shape? Another big example of ...

Let's say handstands. It would take flexibility and strength to get you into handstands, but the control is where you would gain the control over it, so to speak. It's hard to sustain yourself in a particular shape.

Dave: When I am struggling with my cartwheels which of the four pillars am I lacking?

Slava: I'd say flexibility and control because you've got the power. You've got the strength, but the range of motion ... If it's not fully there. It's asking your body to work harder. Then, the control ... that comes over time. The control of, "Okay I'm going upside down and I know exactly where I'm going to land." That control comes over time. Understanding that you're landing not falling. That's a big one.

Dave: When you're describing that. That's exactly how I feel. I do feel like I'm pretty somewhat flexible, I guess. But, that specific flexibility that I need for a cartwheel and the control definitely ... I'm working on it, okay.

Slava: Yeah, yeah for sure.

Where to Begin?

Dave: You know Jessie, when she wrote about her five year old son, I thought about this past summer. I was home visiting my sister and her family and she has a two year old son. So, my nephew.

We were sitting in the backseat of the car, driving on vacation and I looked over at him and he was scratching his cheek with his toe. It made me, so much, realize how much mobility I lost and adults lose. Can you talk a little bit about ... What are some movements that we can start to build into our day that will prevent that? Or help us to go, yeah know, take steps backwards towards being able to move the way our body's suppose to move?

Specifically I'm looking for some ideas that people can do these things without necessarily going to an entire class. I know some people are going to be listening to this and they'll say, "Oh yeah well Slava you do yoga and you do dance and acrobatics and all this stuff ... I don't have time to do that." What can they do?

Slava: Yeah, for sure. Well your bodies are very intelligent. It's one of the most sophisticated machines, bio-machines out there. It'll adapt to the situation and to the environment that it's constantly in.

If your environment needs tightness, in certain areas, that's what it's going to create. For example, for you to be able to sit for hours and hours on end you would need a stiff back to sustain that movement. Does that make sense?

Dave: Mm-hmm, totally.

Slava: My biggest change hasn't come through yoga classes. Hasn't come through acrobatic classes. It's come through my day to day life. For example, I'm sitting with you right now and I'm stretching. I'm going through a hip stretch where I have one shin on top of the other. They call it a box pose.

Healthy movement can be build into your day. It doesn't have to be its own activity.

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Dave: Sorry, one shin on top of -

Slava: Think of if you placed one shin parallel to the front where you bend your leg and then you place the other leg mirroring the other leg. It's sort of like a pigeon, but they call it "box pose" or "double pigeon".

Dave: Okay for the listeners, I'm gonna put that box pose or double pigeon in the show notes. So we can all start practicing.

Slava: You have to do certain things. You have to entertain yourself. You have to be at home. If you have kids you're usually watching them or you're taking care of them. How can you start to supplement some of this movement nutrition, some of this range of motion in your day to day life?

When I watch a movie ... Yeah, I wanna relax and chill after a long day of classes and training. I'll take my butt to the wall and I'll lay down on my back and open my legs up against the wall. Just do a passive stretch. Put the computer on my stomach and give my brain a bit of entertainment. At the same time, I'm creating range. At the same time, I'm growing in my body.

That's the key. If you can start to create a bit of range in your day to day then your body starts to get really curious. Your body says, "Okay, this is my new environment. I'm requiring flexibility." It's not that people are tight. It's just their brains telling them that this is their range of motion they need day to day.

In my five years of teaching that's what I see. People sometimes go too fast too quick. They get very excited ... I'm going to get all the range in two weeks. They push their bodies and then get a strain or they get an injury. That's because they haven't given themselves enough time to adapt. If they slowly start to change small things.

For certain clients that are very passionate and want to get a change in their bodies I put them onto something called the splits diet. I ask them to do the splits, the front splits ... Front splits, both legs, right foot forward, left leg back and vice versus, left leg forward and right leg back, for two minutes.

Then middle splits for two minutes. I simply ask them to do that for five sets everyday. Takes about 45 minutes. You don't have to do it consecutively. You can do some in the morning. You can do some in the afternoon. You can do some in the evening when you're waiting for something or if you've got just a little bit of time.

The results are massive. I've had people who are in their 70's get their full splits. I've got people who in their 50's are more flexible now then when they were in their 20's. When they were in their teenage-hood, so to speak. That's definitely helpful -

The Joy of Passive Stretching

Dave: Okay, let me just dive in there before we get any pulled ground muscles. The Splits Diet, for someone like myself, I can't do the front splits at all. So, I would go into a modified version of that somehow?

Slava: Yes, yes. Think of it ... There's a fantastic saying. If you think you're too tight it's sort of like saying, "You're too dirty to take a shower."

Dave: I like that. I like that.

Slava: You can always take a shower. It doesn't matter if you have soap. It doesn't matter if you have a little bit of water. If you get in there you're gonna peel off a couple of layers until you're clean.

When people start to get into this whole stretching game and start to get into the range of motion exercise, they think they have to be flexible when they start off. That's the farthest thing from the truth. They just have to start a little bit. They have to plant the seed.

So, of course modified version. You would take a couple pillows underneath you so you have some structural support for the hands. You don't have to go so far with your front leg. The back knee can be bent. Slow and steady. Then when you're doing the five sets you would ease into for the first couple. You're just trying to create a little bit of change. Your body starts to get some stimulation in that range, so to speak.

Achieving a goal might seam impossible at first, but it always begins with one small step

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Dave: The most encouraging thing for me is when you were teaching that class and I had said to you afterwards, "It was an awesome class. Really humbled. I wish I could move like you." And you said something that was really impactful to me. You said, "You've really been practicing for ..." I think you said five years?

Slava: Yes.

Dave: Again, that just blows my mind that that's true because I look at the way you move and think. Honestly, I think I could never move like that.

Slava: That's the farthest thing from the truth. I've had clients who I've spent four, five months and it's just incredible the journey. The five years is actually a long time. I had to develop my own sequences.

I had to develop my own train of thought and put all of these disciplines together and stitch them into a process. A process that will allow you to go deeper, further, safer, faster. In six, seven months with you you'll be doing one-handed cartwheels and splits, and wheels and flips and twist and floor work.

Dave: You talked about passive stretching. I'm just picturing you right now. You said you'd put your feet up on the wall and I imagine them going into some sort of split so gravity is creating that passive stretch.

Slava: Exactly.

Dave: You, I'm not kidding, you really inspire me. I've started to try some new types of yoga classes that I'd previously hadn't done. One is Yin Yoga. I was doing Yin last night. Again for the listeners, if you've never done Yin it's very passive. Everything's on the floor. It's holding a pose for a long time. Four, five, six, up to ten minutes. It's not intense stretching at all.

Last night we were doing one, literally where we were lying on our back. We had a bolster supporting our back and it just slightly opened up our chest. It was interesting because, the instructor, she was talking about this being a chest opener, a heart opener and so good to counteract all that forward-folding or forward-bending we do when we sit at the desk or the computer. Even as she's tell us all these benefits I couldn't help put think this doesn't fell like a stretch.

Slava: Yeah.

Differentiating Between Active and Passive Stretching

Dave: It sort of bugged me because I thought I'm going to yoga I want to feel like I'm stretching I want to feel like I'm getting improvement. What would you say to that thought? Is that passive stretching? Does it do as much as very active stretching? What is the balance between the two?

Slava: It's sort of like have an Epsom salt bath. You wouldn't feel the huge difference once you're in there, but you'll feel relaxed after. Which your body gets the bit of time to re-coordinate, to re-pattern, to restrengthen, so to speak. There's got to be a balance.

There's times when you need to be very passionate about your stretching. You would go a lot deeper. There's times when your body needs to recalibrate. So, you need to still stretch, but go softer. There's a fine balance.

Think of it as your body as seasons. Certain times you need to be in the summer time. Certain times you need to have a lot of energy. Other times, your body needs that winter. It needs where you go to a place where you are very passive, but still you are creating some subtle changes.

If you just train and you don't rest. If you just stretch aggressively and you don't allow your body to passively slowly stretch then there's going to be a dis balance. There's an injury sort of waiting to happen if you don't give you body rest. Especially, in the deep stretches.

Dave: I appreciate you saying that because I know me personally, like my personality likes to really push hard. When I think about getting more flexible, I think, your Splits Diet, that sort of appeals to me because it's very focused and seems like it could be a little bit painful. But, there does need to be a season for both. I completely, I agree with that.

Slava, can you give the listeners ... This shows all about practicality. I want people to come away with very specific things they can do. Can you talk about some more passive ways to create better range of motion or better movement.

You gave one, lying on the floor, feet on the fall let your legs spread apart and start to just passively stretch. What other types of positions or things can they do that would create some sort of result like that as well?

Slava: There's different ranges of passive. When you are laying down on your back with your legs up against the wall and you open wide that's definitely a bit more passive because gravity is taking hold.

You can go into a deeper passive stretch where you're adding a little bit of body weight. Then we start to creep in to the more active range where you're trying to activate the muscles. To allow them to understand this range of motion so they can up, so to speak.

The range you want to have is usually 100/70. Your 100% is your full passive range. It doesn't mean your leg touches over your head and you've got full splits. It just means that whatever your passive range, you should be able to use 70% of that range in an active way.

For example, if somebody stood up against the wall and they lifted one leg and another person would be able to lift their leg just a little bit higher to their extent. Once I drop the leg could you hold, out of that 100% range, 70% of that range. So, that would be like the sweet spot for you to able to have full range in your body. Whatever that is and to be able to hold 70% of that range.

Some passive exercises you can do is if you open your legs wide and you're sitting down and you forward fold. Maybe even take a small weight like a sand bag. If you don't have sand bags you can put a rice bag on your back and just let gravity and some of the weight you have on your back start to create more range in your spine, in your hamstrings, in the hips.

Dave: So, you're sitting on the floor and your legs are straight out. Sort of like a splits tight position?

Slava: Exactly, yeah and then adding a little bit of passive weight on your back and just letting gravity and the weight do the work. So that's another stretch. It really depends what they are focusing on. Do you have tight hips? Do you have tight hamstrings? Do you have lower back issues?

You might need to go into a twist if you are laying down on your back and bring the knees to the right. Then open the left arm and look to the left. That's a twist for the lumbar and theranostics spine. So, you can get into some mobility for the spine which affects everything else.

Dave: What would you say the most typical areas of focus would be then for the average person who sits a lot? I know you mentioned low back and hamstrings. Are those sort of the two most often over tightened areas of the body?

Slava: Yes, for sure. It's a cultural thing. We like boxes. We like sitting in boxes. We like staying in boxes.

You Can Stretch, Even While Sitting

Dave: What would you say ... I'm sitting right now. I'm sitting on an exercise ball actually, but if i was sitting on a chair. Can you talk to the listeners, someone that's sitting at their desk ... What's another passive way that while their sitting they can kind of multitask and still help their body?

Slava: I would take the chair and the ball away. I'd go into a squat. I'd sit in the squat the whole time. That's the crazy thing. That's our natural, optimal way of resting is squatting. Chairs and balls, this is something that we just recently added to a machine that's been evolving for thousands and thousands of years. So squatting shouldn't be painful.

You should be able to sit in a squat for 30 minutes, half an hour, couple of hours In the beginning of course, you wouldn't just jump into the deep end. The beginnings just a couple of minutes.

A simple thing, if you don't want to get rid of your chair or ball, is crossing one leg over top of the other. If you take your right ankle over top of the left knee and you just add a bit of pressure with your right arm. So you start to affect the hips and almost immediately you'll feel a little bit of a stretch.

Dave: Yeah, that's a fantastic one. I'm really intrigued by that whole squatting. You know how there is quit a movement right now toward standing desks?

Slava: Yeah.

Dave: I personally, I used a standing desk a lot and I know a lot of my clients do as well. Everyone that I talk to that switches over to a standing desk says the same thing. I thought it was going to be so easy until I tried it. You realize how fatiguing it is to stand and work when you are use to sitting and working.

Slava: It just goes back to how efficient your body is. It's going to use what it's going to need. If it doesn't need it it's not going to use it, but the potential is so great. Even myself, I'm just scratching the surface right now. I'm still in kindergarten as far as movement.

There is so much to explore. The fact that we don't load our body. The fact that we don't give enough information and challenge us to it is a bit of a shame. It's a dishonor to this thing that we have to enjoy for the years to come. There's so much to it.

Dave: It's so inspiring hearing you talk like this. For the listeners again, I'd really love for you to come over to makeyourbodywork.com/84 and I'm gonna put in a couple of Slava's videos. They are unbelievable. When you say you are like in kindergarten when it comes to movement. Okay listeners, watch these videos and I think you'll disagree with what Slava said. Honestly, you just look so advanced and everything looks so easy to you.

Make Your Body Work Takeaway

Dave: We like to wrap up the show with what's called "Make Your Body Work Take Away". This is just the one critical action step that someone who is listening. Jessie in particular if you are listening ... Can take to start moving in the right direction today. What will be that one thing for someone who says, "My body doesn't move the way I want it to move" ... What's the one thing they should start doing?

Slava: I would say take a class you've wanted to. Wherever you're listening from. If you're in Vancouver definitely come out to Movement Lab. I teach there on Sundays and Thursdays. You can check out the website: slavagoloubov.com or dmc.com (Dahrma Movement Company).

Take a class. Everyone's wanted to take something. That's going to start to spark interest in you going deeper into your body. It may be a tango class with your class. It may be a jujitsu class. Maybe a kickboxing class. It may be a yoga class. It could be a ballet class or an actor yoga class.

Take something you've been interested in. That's going to start to turn the wheels in your brain and the interest of "okay, what else can I do with my body." If you can't take a class, we live in such a rich information world that there's so much knowledge out there.

You can literally type in 'yoga for low back issues' and you'd get so many different varieties of answers. It's just starting, starting something.

If you have no internet and you have no access to classes in your neighborhood. Play with your kids. Play like they do. Try to touch your toes to your mouth. Let's see what happens. Eventually you'll get there, right?

Dave: You know, we weren't actually talking this episode about losing weight, but quite often I'll get people that will write in or people I will meet and they'll talk about how they hate exercise, but they want to lose weight.

They know exercise is a critical component of losing weight and I say exactly what you just said. Exercise doesn't have to be lifting weights and it doesn't have to be running. Although, it seem like everyone thinks those are the two things you need to do to lose weight.

I love what you said, "Do what you enjoy." That's how we're gonna fall in love with exercise is do something that intrigues us and do something that we can get better at. Do something that's fun.

Make exercise fun, then it's easy to want to do it.

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Slava: That's exactly it. I think the people that don't love exercise are the people that are very intelligent. Not to say people who do love exercise aren't intelligent, but the people who constantly said I don't want to do this because there's not enough diversity in what they've been taught how to do. There's not enough complexity. So, they don't even go there because it doesn't challenge them in the way that they want, but they're so much out there, so much.

Dave: Slava, thanks again for being on the show. For being so inspiring. Again, listeners go to makeyourbodywork.com/84. Checkout some of these movements. You can learn a little more about Slava. Hopefully you're inspired too. Like I said, I've completely changed my exercise routine and that is not an overstatement.

Slava, I'm gonna brag to you. This week I've ... By the end of the week I've gone to five yoga classes.

Slava: That's amazing

Dave: They're five different yoga classes. I'm not kidding, it's 100% inspired by the class I did with you two weeks ago.

Slava: Awesome, Dave. I hope to see you in the Movement Labs. Let's take your car for a spin.

Dave: Definitely, thanks Slava.

Slava: Of course.

Dave: Slava, thanks again for being on the show today and for inspiring us to move our bodies better. Like I said, I've been very inspired. I've very much changed the way I'm gonna approach exercise. So, that I can, hopefully, move my body a little bit more like the way you move your body.

For anyone who's listening. It doesn't mean you have to completely reinvent the way you do exercise, but just look for those little opportunities to move our body in new ways. Or maybe, look for ways you can work on your flexibility and some of those things that Slava talked about today.

CAN'T LOSE: 14 Winning Weight-Loss Secrets For Women Who Think They Can't Lose Weight

Before you go, I have some very exciting news. About a week ago, I got the very first copy of my brand new book. My books called, Can't Lose: 14 Winning Weight loss Secrets for Women Who Think They Can't Lose Weight. As of yesterday, the book is now available online.

I actually purchased a whole bunch of copies, for you, for the listeners. I'm giving away those copies for free. All I ask is you pay a couple bucks to cover my cost of shipping out to you. The book is available for free right now on my website. You can go to makeyourbodywork.com/book to order your copy.

This book, it's actually been inspired by the interviews I've done on this podcast and interviews I've done with other fitness professionals from around the world. Unveiling those secrets. Revealing those ideas that really do help particularly, women lose weight. I want go into more.

Again, go to makeyourbodywork.com/book and you can learn all about it. You can learn about some of the topics that we cover in the book. Some of the valuable resources and information you're gonna get. So, definitely check that out.

Next week I'll be back with another great episode on the podcast. Can't wait to see you here. Have a great week.

Thanks for joining me today!

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