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How Others Did It: Krista Stryker

I'm gonna start off by bringing over. Ah, I bring out a friend of mine. Increases striker from 12. An athlete. She has an amazing app called 12 it. Athlete. I met Krista in San Francisco about a year ago, and hey, good to see you. It's been a while, actually. Chris has been here for for your from San Francisco and tell me more about what you been doing. What's your app about? What you working on? Um, yeah. So I have a business called 12 minute athlete and the website and an app. And it's all these high intensity interval training workouts that you can dio with very little equipment anywhere you can do. I'm traveling. You can do him if this is all the amount of space you have. So it's all about really getting rid of your excuses not to work out. I remember I met you at a party for some kind of lifestyle design blogger or something a few years ago, and a lot of people I know always have an app idea. Oh, are working on an app and you told me you had a nap. I'm like, Oh, great. Another per...

son with a nap and then you showed it to me. It was on the APP store. I opened it up and I was like, This is actually really cool. You don't amazing job of taking the idea about high intensity interval training workout and you put it together in a system that just says, Do this. Don't think, just dio. Here's what you need. Here's what you have putting it all together to make a workout that works for everyone. So I'm interested in knowing more about high interval, high intensity interval training. Tell me why why you do that in the first place? Um, basically hit training. It's hit for sure. It allows you to do a lot of working out in a really short amount of time. So I used to be one of those people who would work out for like, 23 hours a day. I had no time to do anything else. It was exhausting. I was always injured, so I started doing these hit workouts and all of a sudden my entire workout would take 12 minutes and I would just be done for the day and it actually allowed me to be in better shape. I got stronger because of it because I wasn't constantly overtrained and injured. And I could do the workouts wherever Iwas So it was really cool. And I just wanted to bring them to the world because I just thought they were so awesome. Um, you told me a lot. Actually, you mentioned that I said the word to Bartha, and it's actually a Tabatha is a type of work out, and I always thought it was a high it, but apparently hit to work out a swell, but it s a high, intense interval Training seem to be very popular, really recently. What? Uh what are some examples? What does it mean? Um so basically, it means any sort of working out where you're doing one kind of interval or period of really, really hard work and then rest. So an example would be sprinting. A lot of people do spreading workouts where they're doing one spring as hard as they can, and then the rest and then they'll sprint again. And you know, you can only do that for so long. So maybe the whole workout will only take 10 minutes. So rather than focusing on spending the entire day, the gym or getting on a treadmill on running for an hour to you say you can get most of the benefits in less time, just like focusing on the big wins. Yeah, um and so do you only do high intensity training, or what do you do from a personal perspective? Um, that's my main workout. That's how I keep in shape. But I when I started doing them, part of the reason I wanted to to do the hit training was that I wanted time to do other stuff that I liked. So I like to challenge myself. For a while, I was doing Krav Maga on which is a Israeli defense. It's a form of kind of martial arts. Step away. I trained in boxing for a while. Right now, I'm learning like a mix of gymnastics and acrobatics, which is incredibly humbling, challenging, but all the hit training. I may still Dios workouts five or six days a week, and it allows me to keep in shape and stay strong and condition to be able to do anything else. I want to try, so you spend a lot of your time exercising, but That's just you don't need to. You just like to I like Teoh. I like to be active. I like to go hiking. I like the Explore San Francisco with my dog. Um, but I never used to be like that. I used to be one of those people who would just kind of sit around and hated to any form of exercise. So it's been a really big change. So what's your like, daily routine? Like what happens when you wake up and when do you typically start exercising? Um, I get up and I'm starving immediately. So I always eat breakfast. Um, and then I wait about an hour or so and then all work out. So I have I have built up my garage, so I have a garage doom, which is really fun. So I have, like, a pullup bar punching bags and kettlebells. I will call depart thing Jump robe. It's like all the items that are on the list of Yeah, that's all I use. Yeah. See, here's a photo off. Ah, screenshot from map on the left. You can see you're able, Teoh, choose your equipment so you might write down what you have each day you might have if you have a box if you have a depart. If you have a kettle bell or pullup bar, you can just click it on the app and hit next. And when you choose the next button, it basically creates a high intensity workout for you based on whatever you have around you. And if you have anything around you, there's always your body can use it as a use of body weight. Exercise. To what about your nutrition habits, though, What do tend to eat? Um, yeah, nutrition is very important. Um, I used to be one of those people who would just eat a lot of Mac and cheese and a and I kind of felt like crap all the time. So I've really learned a lot of a nutrition over the years. I eat a lot of vegetables. Um, I really try to get protein, and during the day I am a vegetarian, so it makes it harder. But I try to find good sources of protein and, you know, a little fruit. Some carbs. Carbs are not evil that give you energy that make you think Well, um, and they get me through my workouts. So what? What do you do for if you're a vegetarian? We have some questions from the previous session, about about what people will do when they're vegetarians having to get the protein. And how do you get protein? I make sure to get some protein every meal, so I do We eggs. So eggs are a great source of protein. So a lot of times in the morning I'll have eggs or protein pancakes, which are really delicious. Um, bye. Approaching pancake mix or do you make your opening? I make it. It's just like cottage cheese, eggs, little oatmeal, um, vanilla extract. And it's awesome. Um, so those air great sources again, like some dairy is good. Cottage cheese, Greek yogurt, really good sources of protein. If you're not vegan, I also do supplement with way protein after my workouts and during meals. All you know, eat temp A or tofu. I try to stay as close to the source as possible, so it's not as processed. There's a lot of processed vegetarian like fake meets out there. Yeah, um, you know, if you're in a pinch there, Okay? But they're not the best. Yeah, tofurkey is not always the best way. Well, I'm really excited. You were able to join us. I haven't seen you for a couple of years. It's great to see you here on stage, so definitely go and check out 12 and after dot com. I honest to God love this app. It's really cool. It's always there. Whenever I need to get a workout in, there's always like something, and even if I don't want to do, it's gonna work out. It gives me ideas of what I can do. And you did a great job in creating an app that lets you like you've gone ahead and made it so you can click through on each exercise, and you give demos of your doing each exercise. You have the ability to just shake to get a new randomized workout or use it on. Save your workouts to see how you track it over time. How is it going with your app? Do you, uh, do you spend a lot of time working on it? Yeah, I'm constantly trying to add new features. Um, what are some of your favorite features? What were the reasons that people should be heading over there to download right now. Yeah. I mean, ah, the body weight aspect of it is pretty awesome. And I Whenever I travel, I travel. And I used to not know how to work out when I was traveling and had no clue how to do body weight stuff. And now I just look at my map and there's a whole workout, and you don't need any equipment and much space. So that's really cool. Like you were saying earlier. Just kind of gives you a workout, and you don't think. And it's gonna be a good workout. Um, one thing about these workouts is you have to know is you have to work really hard during them. You can't just like I kind of do yoga version of them. They're not gonna really do much. Then you gotta get your heart it up. It's gonna be, like, 70 80% range of motion, really, really high workouts. So I'm pretty excited. You're gonna be your you're gonna be able to demo kettle Bell workouts, which I'm excited about because I love kettlebells. I find really versatile and can use them in a lot of ways. and I wanted Teoh know what I wanted. You Teoh. Ask if you could show us a couple workout exercise that people do. Kettlebells, um, the's air kettlebells. Eso Let's go ahead and grab one here that you ones Which one you prefer blue. Your choice is going to be so these air kettlebells and I love kettlebells because they're really versatile. And now that Amazon has Amazon prime, you can get him for pretty cheap too. So she the best way to get that? I know if you bought if you were like there's always like weights are always, like 18 20 bucks for shipping costs. But I remember I have a £35 kettle bell in my house that you know, it's so small, but I can use it as a dumb bell of when you do an arm workout. I can use it as a complete body workout if I want to use like a Turkish, get up or something on. And then if I just need to get some kind of high intensity and you can always do kettle bell swings, so yeah, I'd love to see, uh, I want to do a workout, but I feel like I made a mistake yesterday. Almost. How did we miss? You do swing. I could probably do a swing. Yeah. What? So could you show me how to do it? Kind of also in there? Yeah, right. So, feet about hip width apart, you're gonna slightly bend your knees Olympics Kobo thing behind you a little bit, and then you're just gonna go squeeze your butt, go upto waist level like this yet? So it's all about using your legs and your butt, right? Exactly. Keep your core tight. I was telling the students before we started the session that, uh, recently I was making sure that I got to the gym and I ended up at the gym with just a pair of shorts and sandals, and I decided to try to do work out, did squats. And then my shorts just split right in the middle of Jim. Ah, boy, Two things I learned. Number one don't wear a regular shorts. The gym number two don't go commander to the gym. So big regrets is anybody I'd like to try out doing a cannibal swing. Great Spring of April. Let's bring of April right now. will bring. Marty, Let's bring you up for a full Oh, yeah? Why don't you come up and try to the one thing that's awesome is you'll notice that we're both like breathing a tiny bit heavy just from those few scoops swings. They're really good exercise you a blue one? There's a superfood pink blue I don't know e I have to go Just so you hip with fire Don't squat as hello. So you just need to bend your knees a little bit Don't squat Yeah, And swing the cowbell behind you. Here you go. Look, try to use your hips a little bit more. Yeah. Move this, uh, pink one from right here. Got it. So it's about getting really has been great. Yeah. Thrust out Squeeze, perhaps. Really? Squeeze that butt. It's all about getting some power through your hips. That's great. I love this workout because you can use it as, ah, high intensity workout. War of muscle workout. Frankly, um, I've done ah, 30 seconds on 30 seconds off before, and if you do that for a few minutes, you get the same activity is just sprinting. It's also really good warm up work out for your good? Yeah, says, huh. Good job, guys. Great work. It's actually the great workout. I learned for my trainer when I was doing squats that when you start to use Kettle Bell workouts and activate your glutes, so a lot of times I would fail on my workouts because my but just wouldn't start working. Your butt is a huge muscle, and I would just fail. I couldn't get the bar up. But once I started prepping myself with with a kettle bell, it let my but no, it's time to get started, and it basically activates it to get it to push through on, work out. So it's a good, uh in between set workout for squats as well. It's it's that's actually very normal, that people don't know how to activate their butt muscles. So kettlebell swings air really awesome exercise for that. What are some other good things that you think you can do with the kettle bell? Do a goblet school. Those are fun, sure, so make sure when you're picking him ahead of all, either squat down like I am or make sure you're not rounding your back because you could hurt yourself. Well, basically, you're just gonna grab the kettle, though. Handles. See about his. Put the part squat down as low as you can in jeans. Keep your core tight. Is your violent way up? What about it? Through either Really great exercise. And you don't even need that heavy of, ah, kettle bell, um, to get a good workout of them. Yeah, when I used to, say a Tim Ferriss house, he had, like, 35 kettlebells in a row, right when you walk into his house is just like and saying him out first. I watching. What do you really need that many? Is it really? You only have two arms and two guys, man, but but it was fantastic. There's such a good workout and they're always there. You can always use him in a great way, but I want I'm excited to do a quick damage. You said that way could do work out. We could bring up the same two people the stage and do a quick demo to get everybody excited. And after our after lunch gets a little bit. Yeah, relax. So we are cool thing about her. About 12. An athlete is it allows you to customized that work out for whatever you have around you. So right before the break, I did a shake because you can shake from you work on the bottom. And this was the workout that popped up randomly Burpees air squads, push ups and the ups. So I'd love Teoh. Get it Quick Demo. How do these four you can see here? The 12 minute workout in the program you get to choose it gives you have each workout 12 minutes long, right? So in this case, it's 12 sets of what the numbers mean was 12 15 12 sets of the 10. 10 seconds is when you'll be resting and the 50 seconds is when you'll be working as hard as you possibly can. So it's not 10 Burpees you need to do. It's 10. It's 50 seconds as many Burpees You you don't need to count the reps during this. You just go until the timer beeps cool. So what is a Burpee look like? All right, so we're gonna do a burbey with a push up there many, many different variations, so you can kind of modify them however you want to, um go face this way. So you guys can see So it's gonna be Burpee. You can go down, do push up and clap, and then we have Let's do one more one. I remember I used to work in a gym and it said, uh, there was a picture of a Facebook page. It said Burpees zero people like this. Uh, what's in their squad? Eso air squad similar to a goblets. Whether you you guys just saw basically, you're gonna squat down a little as you can. Some people are gonna have flexibility issues where you're only gonna be able to get to here. That's fine. Squat down. Come back up. So again, the key with these is that you're going to want to go for speed. Always make sure to be safe during exercise and have proper form. But in order to make this effective, you're gonna want to go fast. I often do air squads while I brush my teeth. I find that I have two minutes there to do a squash another day, get 20 minutes. Perfect. I totally dio push up. Let's let's see, uh, what will push? What a good push up. So again, you can modify if you need to be on your knees. That's fine. So I love how you keep your arm. Close your fingers or close to your chest, getting more of a tricep push up Rather far out getting Yeah. I used to be like the wing one, but I got better. Yeah, I always keep your back straight and ah, core tight. Great job. She already could do more push ups than I can. And then a view of the day is a great AB exercise. They are. So maybe we're gonna have a hard time doing these again. There are modified versions, Mike. He's did improve my court as far as you can. You can If that's a little bit too hard. You can always go like this. Great. So come, let's bring up the market has been in April. I'm excited to bring you booth. Seem like they could I try? Yeah, that's way. Do is we're just gonna do one set. Not the whole 12 minutes, but just one minute of it. So we're gonna go ahead and go through all of the, uh, all of these four exercise. I'm in time. You guys, you guys, just do it as fast as you can. Krista will go ahead and give you advice to help improve your form. Um, I don't have any question any of these exercises? Every questions about that you want to practice before we do a quick workout were one of each of them. 50 seconds. I just don't want to start. Burbey. Stop thinking and just keep doing. Wait till you do something else, Okay? Burpee is you get down, toe, push up. Jumped out. Back up. You start to fatigue. You can always just go into a plank and then jump back up. You only want each No, I think we should do together. Yeah, way good. So I got a timer going on here. I actually have the APP open, and I'm gonna hit. Go kick ass. It says get ready in 10 seconds. We're going to see you guys. 54 three minutes. One was doing push our guest. One great push up is hard. Feel free. Oh, thank you, John. Back up. So now I just focus on speed job. 25 seconds left, Guys, clap isn't totally necessary, but it just makes it a little more fun. It's totally necessary. It has a little possess. You got it where these are like the prisoner workout. It's like you can do it anywhere. No space. And you will get a great workout with one of my favorite things. Dio Seconds, guys, is ah 100 burbey challenge. So I make to 102nd break it breathe followed by a risk. Ross, take a deep breath. I wasn't. You guys did well to one. Here's what's so exactly as far as he hand yet. There you go. You got it? Yeah. It starts off so easy. And jeans? Yeah, she's asked. I wanna wear work out of time. You guys got it? 30 seconds. They're squats are great. They really do train you to get into the squat mentality and squats. Or just the core exercise or the exercises that if you had to choose one, you're stuck on a desert island. You'd bring squats. Yeah, and if you do enough of them, your legs will burn. Yeah, absolutely. You got it. How does it feel working the words anymore? Five seconds, guys. You got it. 21 rest An arrest. And then just the next one is gonna push ups, ticket breath. So do whatever version you need to with these, you can always start harder. And you're right, Syria. Nice push ups are great excess. I they really do work your chest in the same way as a bench press. They work at a very similar muscle. So if you don't have access to a bench press, you can start doing push ups at home and, uh, and watch your strength improved with everything. It really does. Yeah, Yeah, it does show to shape your upper body to It's great. You can always make him harder to buy one doing one arm push ups or clapping pusher diamond ones. Seconds, guys, You're almost there. Yeah, to one. That's the point short. It's so easy to tell people to do. Things were just standing. Ugo. They go. Yep. My main thing again is to focus on the process. It's not about the perfect push up. It's about doing pushups at all. This is great, guys. Just 30 seconds left. You got it, You got it. Got it down in the full workout. You get to Dio Sumo around. Yeah, Come on, guys. 20 more seconds. We got it. How do you feel? Your core. Is it burning right now? You know there, guys, just seven more seconds. Come on, Come on. Push through. 5432 one. A good job. Everybody did it, You guys. Good job. Five. John. John. That was great. I'm gonna make sure that they do. Still go. It's on me. Um, I'm gonna make sure that they finish the rest of 20. Work out, but hey, Kristen, that was amazing. That was fantastic. It was so great to have you here. Thank you so much for coming out and showing us how to do it. Check out Krista's app at 12 minute athlete dot com and definitely download it. It's great. There's a free version, I believe. And then there's an upgraded version which has timers and extras. I haven't both on my app on my phone. I don't know which one is the free ones, so I don't want to delete. So I just keeping both there. But it's a great, great up, and I highly recommend it to everybody Is a 12 minute athlete 12 with number 12 an athlete dot com. Thank you so much. Thinks that