Just As Well, The Women's Health Podcast - Joe Wicks On Staying Fit In Lockdown

Episode Date: May 13, 2020

If anyone has come out of all this as a veritable national treasure, it’s Joe Wicks AKA The Body Coach. The father-of-two has kept the nation moving and spirits up while we’ve all been locked down, with his daily PE With Joe Youtube workouts. Two individuals who have burpee-d, star-jumped and bunny-hopped their way through countless 9am sessions are Women’s Health Editor-in-Chief Claire Sanderson and her seven-year-old son, Zak. In this episode, they both hop on a Zoom call with Joe to discuss everything from getting motivated to workout whatever your age, his predictions for the future of the fitness industry, and why living healthily - in and outside of lockdown - really doesn’t need to be complicated.  Topics: How PE with Joe came about Will people go back to gyms post-lockdown? Get kids exercising with this one simple tip  How to maintain motivation while working from home Why overthinking calories is a waste of time Follow Claire Sanderson on Instagram: @clairesanderson Follow Joe Wicks on Instagram: @thebodycoach Joe's new book Wean in 15: Up-to-date Advice and 100 Quick Recipes is published by Bluebird, and out now Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit megaphone.fm/adchoices

The new Bimo V.I. Porter Mastercard is your ticket to more. More perks. More points. More flights. More of all the things you want in a travel rewards card. And then some. Get your ticket to more with the new Bimo V.I. Porter Mastercard and get up to $2,400 in value in your first 13 months. Terms and conditions apply. Visit Bimo.com slash V.I. Porter to learn more. You know what's better than the one big thing? Two big things. Exactly. The new iPhone 17 Pro on TELUS' five-year rate plan price lock.

Yep, it's the most powerful iPhone ever, plus more peace of mind with your bill over five years. This is big. Get the new iPhone 17 Pro at tellus.com slash iPhone 17 Pro on select plans. Conditions and exclusions apply. Hi, everyone, and welcome to another episode of Going for Goal. How are you all doing this week? I hope you're coping okay. If you're managing to do the small things that you know will make you feel less rubbish,

I'm thinking laying off the booze, putting some boundaries in place with social media and the news, and generally doing what you can to make the most out of your movement, then big yourself up because it's not easy to be self-disciplined and consistent right now. If you're not having a good week, then I hope today's episode might give you a little dose of pep and positivity through your headphones. It's a conversation between women's health, editor-in-chief Claire Sanderson, her seven-year-old son, Zach, and the man that's been helping to keep both of them active through lockdown. He is, of course, the body coach turned the nation's PE teacher Joe Wicks. This episode is packed with great advice on family fitness.

And to be honest, there's tons of great stuff in there on fitness and nutrition and motivation, whatever your familial status, whether you're living alone or with housemates, plug in. And if you're not already properly charmed by Joe, you will be after giving this a listen. So over to Claire. Well, hi, everyone. My name is Claire Sanderson and I am the editor-in-chief of Women's Health. Thank you so much for listening to Going for Gold today. It's the first time that I have hosted the podcast.

So I hope I do a good job. And today I am joined by two very special guests. The first one is my son, Zach. Zach is seven. Say hello, Zach. Hello. My second guest is none other than Mr. Joe Wicks. Hi, Joe.

How are you today? I'm great, thank you. Hello, Claire, and hello, Zach. Nice to meet you both. Hello. So Zach is here, Joe, because he is a massive fan of yours, along with a lot of his school friends, because he is a dedicated Pee with Joe daily workouter, aren't you?

So we do it. together every morning. And I have to say that you have become the continuity of our lockdown. You have, and it's time I will cherish when I look back at this, at this period of uncertainty and anguish that every morning, me and Zach have been doing our mountain climbers and thrusters and lunges, etc. And I'm, I'm sure you've spoken to many parents who have contacted you on social media and have said the same. Well, thank you so much for tuning in. And I thought I'd ask you, Zach, what's your favorite move of all the exercises? Do you like the spider? lunges or the bunny hops?

I think the spider lunges. Yeah, they're good, those ones. I do some silly ones. What about the silly billy? Do you like the fancy dress and the spot the difference in things? Yeah, I like that. We like the spin the wheel, don't we? That's our favourite.

And what were you doing in the garden the other day? You were doing walking lunges, weren't you, in the garden? Oh, yeah, walking lunges. It's good to know that you're doing it during the workout and then you're also feeling inspired and doing some outside. but I love the variety, so I love the spinole, the coin toss, I love the fancy dress, I love the spot the difference, I've got another, the higher or lower card game was really fun. Yeah, we love that one.

I've just ordered two massive dice, not furry, but like big fluffy foam dice. So when I roll the dice, it'll be like a mash number, so you have to calculate the number and then that number will equate to an exercise. So that's going to be quite fun. Well, the card workout, the higher and lower card workout, Zach genuinely said to me at the end, this is my favourite workout ever. Wow. There you go.

We particularly liked that one, didn't we? Zach, I've got a question. What's been your favourite outfit? If you can remember, I was Spider-Man, I was a frog, I was King Arthur, Superman. What's been your favourite? I think Superman. Superman was your favourite. Yeah, that was great.

When you seem to get very hot and sweaty when you're doing your workouts. Oh, unbelievably hot. I mean, when I was a frog and doing the frog jumps, I was drent. in sweat and I've got these lights in my room as well so I've made it into kind of a little studio and got these big hot lights are like sun it's like having huge it's like having like hot humid sunshine burning through the windows well I've said this to many friends of mine as well I consider myself very fit and active but it's a pretty hard workout if you really put yourself into it and do all the all the 30 seconds to the best of your ability it's it can get you pretty

out of breath and sweaty, you can't it? Definitely, and I think I've proved that, you know, a lot of people would question, is 25 minutes, 30 minutes, stay really enough to have a good physique? And that's how I live my life. I do short and intense workout so that I can enjoy my day and be in my family and not be in the gym for hours. Obviously, when I was growing up, I would spend 90 minutes, two hours in the gym, but I haven't got time for that. I've got two little kids. I want a short, effective workout, and I do feel that hit training gives me that buzz that I love, that after, you know, that after workout high and serotonin. And also, it makes me feel good and, keeps me lean. And have you seen that there's been an increase in an appetite for that type of

training in lockdown when especially families are trying to juggle so much at the moment with homeschooling, looking after the kids, looking after the home, etc? I think one thing that's really suffered obviously is the fitness industry in terms of gyms, personal trainers, boot camps. It's been very difficult and they've had to transition really fast to a digital platform to either, you know, online content or live workouts through YouTube and Facebook to keep their, they're, um, their community and their clients engaged in fitness. So it's been challenging. And I've been really inspired by how many people have adapted and quickly come up

with videos and workouts. And you can see it's not their natural format, but they're really doing their best. And I really admire a lot of the trainers that are doing that. But the online fitness business, yeah, you know, with Instagram, YouTube, Facebook, everyone's got online business and DVDs or, you know, all doing well because people have had no choice but to train at home. So it's the first time you're going to see people really questioning, do I need that gym membership?

or am I happy doing it at home? Do you think it will change when we're all allowed to go back to work? Do you think we will all be returning to gyms? Or do you think it's changed, the fitness landscape has changed? I think the super kinos who love fitness and love the gym, like your crossfit and kind of your boutiquey spin classes and your Barry's boot camp. I think there's going to be that core demographic people that just love being in that cult and that vibe of being together and training.

And I think that will stay. And I think personal trainers that have got a loyal client base, they will go, you know, their clients will go back and support them. I do think there'll be a lot of people that will say, you know, I do love the gym, but I can do this at home in 25, 30 minutes and not have to commute an hour back and forth and I can be with my kids and put my kids to bed or whatever it may be. So I think a massive shift, there will be a shift for a lot of people, but I still think gyms will be popular.

If I can take you back to P with Joe, getting kids moving has been a long time ambition of yours, isn't it? It's not something that suddenly appeared when the children were not allowed to go to school. It looks like I've had this really amazing idea, and I've got this great marketing brain and I've like come up with this hashtag and I've just gone, I'm going to do YouTube and get millions of views.

But I've been working on this for four years now. I've been visiting schools all across the UK. I went on two UK tours. I've been to Ireland, Northern Ireland, you know, Wales, Scotland. I've been everywhere because I really wanted to make an impact. I wanted to speak to teachers and get in schools and work out with children

and inspire them to exercise. I've also done, you know, YouTube live workout weeks of schools where you'd get maybe 1,000 to 2,000 schools tuning in. I never had a clue or a million, never knew in a million years I was going to get, you know, 50 million views doing this. But ultimately, it's my passion, it's my dream. And what I knew was going to happen, I knew this was going to happen. I just thought it was going to take 10 years. That's the truth.

And it's happened in the space of two months, that you've got millions and millions and millions of children all over the world. And when you name-checked these countries in far-flung places internationally, it must, It must, well, you must be shocked and humbled by the impact that you're having. Definitely. It's amazing. You know, you've got places like the Maldives, Madagascar, Russia, New Zealand, Fiji, Bali, but it's really a nerve. I think it's been an emotional thing. Like, families are at home. They want to see their children happy and active and moving. Parents are lost. Some people are a bit confused about how to get their kids exercising. So I've taken on that raw. So, look, give me half an hour. Let me just babysit the kids

for 30 minutes. And if you're watching and you want to get involved, why don't you join in too? And that's what I'm so proud about. Not just getting kids exercising. It's getting mums and dads from all different economic backgrounds and different countries to actually bounce around the living room like a kangaroo for half an hour. And they all feel great. You know, they're doing the spot of difference. They're doing the world trivia. They're doing capital cities. I'm making it engaging so that if you're a five-year-old boy or a 55-year-old woman, you're going to still have fun. And I saw a lovely letter that you posted on your Instagram, maybe last week from a lady who said that she comes from a low-income family

and she'd had depression, her partner had left her, and she was questioning whether she could go on, and her and her child had started doing P.E. with Joe, and she'd lost a stone in weight and was feeling more positive than ever. And that's quite incredible validation for everything that you're doing. It must make it all worthwhile. That's the most emotional lesser I've ever read. I'll be honest of you. I've had lovely letters from people that have, you know, come back from eating disorders or been in unhealthy relationships or they've gone through kind of some form of depression.

But to have someone say that they were suicidal and that they were crying every day because their husband left them for another woman. They were crying their eyes out. And they could do it when their child was at school. But then when they went into lockdown, she couldn't be like that. She could not do that in front of her daughter. So she said, let's just try and do this pee with Joe on Monday morning. They started doing it together. And every day she's got a little. little bit fitter, a little bit healthier. And she's changed her mindset. Her whole life and her perspective on life has changed. And she said she looks forward to it. She's doing it on the weekend. She said that that workout, that free bit of content has transformed her perspective on life. And because of that, that shows the power of transformation through fitness.

Yeah, absolutely. Well, I have a history of quite serious depression. I've been in hospital with it. And I'm very open about it. And if anyone Googles me, they'd see that I've spoken quite openly about it. And I will always maintain. that exercise and good nutrition is what helps my mental health and keeps me on an even keel.

And, you know, children these days as well, their mental health is suffering more than ever. There's so many pressures on them with social media and school pressures. So, and exercise is a release for them. But sadly, some children are not getting the opportunity. Schools are selling off playing fields. They may live in cramp living conditions where they don't have outdoor space to run around.

and that's why I think your workout is so amazing because you literally just need about three or four feet in a room and a screen. That's what I love about it. It's accessible and it's sustainable. And I do, I think about, you know, I've got a nice living room and I've got a bit of space. I've got a nice little garden at the back. But there's people, you know, in blocks of flats with no space.

And I have to think about everyone. I don't want to think about people that have got Richmond Park and thousands of, you know, lovely parks around. There's people living in Central London where there's no green spaces. so if I can get them moving for 30 minutes and lift their spirits, it's so positive. And Zach, I wanted to ask you a question. I got one of the pieces of homework was write a letter to describe how you feel after you exercise. So I'd love to know how do you feel, you know, in the morning when you get up and your mum says,

come on, we're going to exercise. How do you feel after you've done the 30 minute workout? I feel brilliant. But we are struggling to motivate my four-year-old daughter to take part, though, aren't we? Nell doesn't quite have the same attention span. I think maybe four is a little bit young. She'll do it for a few minutes with us, won't she? But then she wanders off and maybe wanders back into the room.

But do you have any tips for parents who are maybe struggling to motivate their children to do it? Well, I think what you're doing is exactly what you should be doing, which is perfect. It's role modelling. It's doing it in front of them. It's letting them see that you exercise and you smile and you giggle and you laugh and you feel good. and afterwards, mummy's in a good mood. That's really powerful.

So by doing that, even if they do five minutes, just encourage them, say, well done, darling. You know, thanks for taking part. I love that. I'd love to do more of you tomorrow and really drum at home

that you're going to feel better afterwards. You're going to have more energy. And it's such an important thing. You know, children learn from what they see and how they experience the world is based on role modelling. So yeah, definitely keep doing that

and she'll get into it eventually. Right. So what I'm going to do, I'm going to hand you over to my co-host now. So Zach goes to St. Faith's Prize school in Winchester. He's in year three and lots of his friends are doing P-E with Joe. So he has a few questions that he come up with himself and also he's going to ask you some questions on behalf of his school friends. So I'm going to hand you over to Zach. Do you want to ask your questions,

sweetheart? What is your favourite exercises? Why would you like it so much? That's a great question. My favourite exercise, I really love, well, boxing. So you know that pad works. It's if I'm training with a friend and we're punching the pads and doing kind of combinations, I really, really enjoy that. My second favourite hit is probably on a treadmill. I like doing like little hill sprint. So quick little 30 second sprint. Then I rest and walk for one minute and I repeat that sort of 15 to 20 times.

And that for me is a really good way of staying super fit and healthy. Thank you. What's your next one? What is your favourite sport? I love football and rugby. My favourite sport to watch is probably football. My favourite sport to play, I'd probably say tennis. I really like in the summer when you go down with a couple of friends.

You get competitive. So yeah, racket sports are quite fun. What's your next one? And my friend Arlo would like to know what sport did you do when you're in school? The main sports I played at school were football and also athletic. So I did cross-country. I did like 800 metres and 1500 metres. that was my main kind of specialty.

Okay. Next one. Freddie asked how long you did exercise for every day when in the lockdown. So I exercise for about 30 minutes a day with Pee with Joe. And then I normally do like later on in the day, I might do a little 25 minute, 30 minute workout just to kind of de-stress and relax because Pee with Joe is still a bit of work even though it's fun. So what would you, I just ask one question, Zach.

If we weren't in lockdown, what would a day of exercise? look like for you Joe? So a day of exercise for me is normally I'll normally do like one workout in the morning so I come down, I'll do my hit session maybe 25 to 35 minutes of work so even like a treadmill or peloton type thing or I'll do like a body weight circuit with kettlebells

and pull up some things. If I'm doing a content day I might film like a YouTube workout later on so it all depends what I'm up to but normally I do for my own self and my own fitness is one workout a day. There you go next one. And Alistair wants to know why did you decide to work in fitness and not in coding? It's a bit random.

Well, coding is very difficult. It's very mathematical, isn't it? It's like building websites and apps and things. I don't think I've got the brain or the attention span for that. But I got into fitness because I just loved it. And I always believe if you start working towards things you love and it really makes you happy every day and you want to do it, you want to be on your laptop or be training clients or whatever it may be that you love, then you become successful in that.

So for me, fitness is my passion, took it on, and then I went for it, and now I'm the body coach. Amazing. What would you like to do in your older, Zach? I like play football. I want to play your footballer. Brilliant. Yeah.

Right, what's the next question? How do you would like to know how you kept exercising with your injured hand? Well, I fell off my bike, and I broke the bones in my hand here, and they told me obviously like don't exercise it could get infected you're being silly but I'm not letting the world down I need to exercise so I put on my cake cracked on for six weeks and on Friday the other day it started to get really sore like it started to get infected so I was in hospital for two days and now the wires are out I'm on painkillers and antibiotics and it's starting to feel better so I think in another week I should be able to do the exercises again

but I've recruited my wife so my wife Rosie's been held for me with a workout so we saw Rosie this morning didn't we? So do you often work out together? Or is this a new test of your relationship? We usually work out separately. On the holiday we might do a little workout together. But normally, I'll go and do my workout and then I'll take Indy and Marley and then she'll sort of go and do her session. So yeah, we, we, we, we, we, we, we, we, we, we, we've always tried to get, get, I love exercising with her, but she, she prefers on her own, I think. So she's definitely doing me a big favour. Well, what's the next question, Zach? Um, mitchard asked if, no, we, we're, we're, we're, we're, we're, we're Would you cut your hair for charity?

My mummy gave me an isolation hair cut. Oh, would I cut my hair for charity? Is the question? Yeah. Well, I'm so famous for my hair, like my big, bushy, curly hair. I'd be kind of, I don't know. I don't know if people would recognise me. It'd be strange.

So I'd probably have a little trim. I wouldn't go full skinhead, but I'd give, like, I'd do like a wacky sideburn and maybe a moheican, but I'd have to keep some on top. Okay. Last two questions Mimi asked how she can make herself do her Online Gymnastics

Gymnastic class When someone Sometimes Sometimes she doesn't feel like it Oh so someday she hasn't got the energy and the motivation to do the workout Yeah so Mee said that her on her gymnastics class has gone online Much like a lot of children's workouts And she said sometimes she doesn't feel like doing it

Oh, well, I always say, you know, with exercise, you never regret it. You always feel better. So if you're having a day we're not in the mood, just say, come on, go and don't give it a go. Even if you do half of it, you're always going to feel better. Normally, by the time you start it, you start to feel good and you think, I'm going to finish this. So your motivation will come during the workout and at the end of it. Thank you. And then the last question from exactly.

Rebecca asked if the nurses made you do. Made you do. exercise in hospital. Luckily, the nurses, all they made me do was do penicillin and like antibiotics and, what is it called, paracetamol. So luckily I had no exercise, just drugs to take the pain. Because it was really painful. I was laying there thinking, this is unbearable.

But luckily they would take care of it. They didn't make me do any pressups or burpees. Nice nurses, eh, Zach? But thank you so much for answering Zach's friends' questions. And I've got a few more if you don't mind. Joe. So we're going to move into the how-to section now of the podcast where we give actionable advice that our listeners can take away. And we want to explore the principles of good fitness at home, but for families, but also individuals without families. So how can everyone make fitness a habit when they're at home? What's your top piece of advice there?

I think the top advice for sustainable long-term fitness really is, you know, your homework, which is where we are at the moment. So it's turning your living space into your home workout area where you have maybe a little mat and some dumbbells or skipping rope. Because by doing that it means that no matter what you do or what you say, what happens during the day, you can find that 15, 20 minutes, 25 minutes time to do some exercise, get your body burning some energy and feeding good.

And that's transforming your life for sure. And secondly, is focusing on home cooking, you know, of course you're going to want to try your deliveroo and your Uber Eats and your meal delivery companies, but try your best to cook at home. If you can do cooking at home, 89% of the time, you know, and allow yourself a few meals out

and a couple of treats, you'll be fine. It's when you shift too much towards takeaways and ready meals, really, really just focus on cooking at home. And you can do that cheaply as well. You've produced so many books, so many best-selling books.

It started with Lean in 15, but you can put freshly made meals together much more cheaply than when you buy ready meals, etc. Yeah, it's just about being smartly shopping and batch cooking and making sort of, you know, like overnight oats for breakfast, or you can make a lovely frittata, which, you know, these things aren't expensive. And then you've got vegetable stews, vegetable chilies. There's so many things you can do on a budget, I think, these days.

And if you remove all the junk food and the meal deals and the ready-made sandwiches that you might buy on your work commute, you know, you can save money by cooking at home, I think. And what about your new book is Ween in 15? So that's for babies. So when is this book coming out? It's shortly, isn't it? Yeah, it's my new book, and I'm so excited about this one because I've got two children, and it's quite daunting when you start, you know, you take them from breast or formula milk,

you think, what do I give my child? And so this book's going to answer that. It's got 100 recipes and all the knowledge you need. I've worked with a wonderful nutritionist who's kind of specialising in infant and child nutrition. So loads of up-to-date research, wonderful recipes to give you the confidence to like enjoy weaning and go for it and have fun. So this all recipes that you use on Indy? Yeah, this is stuff that I've developed with Indie, recipes I've developed. just for the book itself, you know, I had to get creative. And it's obviously from six months plus, but when you get near the end, like the 12-month-plus ones, they're really great family recipes as well.

So if you haven't got a little baby, baby toddler, it will still help even for young kids. I think you'll get good use out of the book. An area of focus for women's health at the moment is pre and postnatal training. Did you help Rosie with her post-natal training? Do you have any advice for women who are trying to get back into fitness after they're having a baby? because it's a minefield at the moment. There's so much different information out there, and I don't think women know where to turn.

It's not something I specialize in, so I've never done a proper full-on postnatal workout plan, but during the pregnancy, I really encourage Rosie to exercise. I said, look, even if it's just for your mental health, just keep energize, keep moving. So it's done a lot of strength training. She would do lunges and squats to keep her legs strong, a little bit of cycling.

But to be honest, after the baby, she didn't do a lot for a few months, because Marley was quite dependent and quite needy, so she didn't do a lot of exercise. The last month or so she's really got back into it, but really on her own accord. So it's nice to see that she's fallen back into it, you know, herself, and she's enjoying it because it's hard being a mom.

It's hard being up all night. It's hard breastfeeding, and she's getting up, and she's doing a little bit, even 20 minutes a day. It's helping her a lot. So she looks amazing, but she's definitely one of these women. I'll be honest who's... Now streaming on Paramount Plus is the epic return of mayor of Kingstown.

Warden? You know who I am. Starring Academy Award nominee Jeremy Renner. I swear in these wars. Emmy Award winner Edie Falco. You're an ex-con who ran this place for years. And now, now you can't do that. And Bafto Award winner Lenny James. You're about to have a plague of outsiders descend on your town.

Let me tell you this. It's going to be consequences. Mayor of Kingstown, new season now streaming on Paramount Plus. A month after the baby came out, you wouldn't have known to the baby. You know, some women, and it just highlights me that it is genetics has a massive impact on your body and your body type and what's going to happen after your birth. As women, we put everyone above ourselves. So we'll put our partners, our children, the shopping, the cleaning, our jobs. And then we come so far down the pecking order and it's convincing women to find time for themselves to exercise.

There are women out there who don't feel that they deserve to exercise. but actually research has shown that if you do exercise in front of your children, then they're much more likely to exercise themselves and engage in fitness. I think it's so important for women especially because there's such an emphasis on, and I hear it all the time, I want to lose my mum time, I want to get my body back, what's going on with me? I'm so weak. I'm so unconfident. But you need to change the goal from trying to get back to what you were, and it's about moving forward and trying to be stronger and trying to be fitter

and doing it to feel good. if you step away from the body, you know, just being focused on body image and you say, I want to do this to feel good. I want to exercise today so I have more patience with my child so that I have better relationship, my husband or wife, so that I can, you know, be really energized and be happy today. Like that's the reason you should exercise. And then as a byproduct, then you look around six months later and you look fantastic and you feel strong because you've worked at it.

You can't get that result overnight from just looking at the scales and just obsessingly counting calories, it takes more than that. You know, you need to be motivated intrinsically. Do you genuinely believe that doing 20 minutes a day is sufficient to get that holistic benefit? And do you mean 20 minutes every day or is it five days a week, six days a week? Of course, if you've got time and you can do a 40 minute workout, yeah, like you're going to do more, you're going to probably burn more energy, you're going to build more muscle. But it's unrealistic for some people to think that you need 40 minutes a day to get in shape. So what I'm saying is if you train hard for 20, 25 minutes a day with very little rest,

and you're still active, you know, you're walking about, you're going up and down the stairs, you're going in the garden, yeah, you burn enough energy, but you've got to be eating well. You can't be eating loads and loads of food if you're not going to be training hard enough. You know, it's about energy in and energy out, and you need to be thinking, you know, eating sensible portion sizes, not depriving yourself for food, but also, you know, being active. I think people think weight loss is all about the exercise. That's only one tiny portion of the amount of energy you burn a day. Like your body's burning, even now at rest, you're burning calories, you're burning energy.

So you need to think about overall expenditure, you know, am I walking to the shocks? Can I go up those stairs? And people think, oh, that's silly. But it makes a difference when you're walking up the stairs and you're going for a 20-minute walk or you're going around the block with the kids and pushing a buggy. All that stuff adds up and that's all energy expenditure. If I look at the, you know, on your Apple Watch and it tells you roughly how many calories you've burned in a day, you burn more calories on a day where I know I've just walked everywhere for some reason up and down the escalators on the tubes.

etc. And if it's a day where I went to the gym but didn't do much else, you know, you're actually being more capital with just, just out and about. Another thing about the calories, about the watches, it's all an estimate.

It's all, it's all an algorithm-based. It's very much an estimate. You never truly know exactly how many calories you eat, even if you count calories, because the food packaging can be like 20% out, and you never know how much oil views. And it's certain, you know,

just never truly know. So you never really know exactly how many calories we eat or exactly how many calories you were burnt. And this is why I don't think it's something you should be obsessed about it. It should be focusing on, regular exercise, portion sizes, removing junk and processed food. So my approach to food and nutrition is like, as long as you're eating healthy home-cooked food

and you're cutting out all these, you know, processed ready meals or snaps and things you graze on in between meals, then you're naturally going to start to lose weight and feel more energized. Your book breeds a balanced, your books, I should say, breeds a balanced diet rather than cutting out food groups or, you know, following particularly strict diet. it's very much a long-term look at healthy, sensible eating. Definitely, because you can lose weight on a ketogenic diet.

You can lose weight on a key, an Atkins diet, but you can also lose weight eating carbohydrates if you love them. So it's about eating to your energy demands, eating for you to feel energized, because how you might eat, Claire, and how I might eat, might be very differently, because you might have loads of energy when you eat carbohydrates. I might feel sluggish and bloated and tired.

So you only really know by trying out different things on yourself, and not going in one box and not putting yourself in there. If we can look to the future then, so we'll start with P with Joe, what's going to happen? The kids, there's talk of the kids going back to school in June. Will it continue? Because some children might not go back.

There's in the papers today that some parents might choose not to send their children back this side of the summer holidays. Do you have a long-term pan in place for, will it continue or not? I genuinely think I'll do this for the, the rest of the year. I really, and I don't even think when it's, imagine when I go, I'm not going to do it and I'll see you. It's like, buy.

Like, I'm not going to want to stop doing this. Yeah. I love it. I love doing it and I just don't feel like I'm going to get to point where I'm like, I've had enough now. Like I've got loads of ideas, you know, and even it is the same exercise. It's still me getting you exercising and it might be a little bit repetitive in terms

of some of the moves, but you're going to still have fun and I don't want to let people down. I want this to be something that people miss. I want them to miss it on a Saturday and Sunday. So on a Monday morning, I just want to go and exercise. now I need to do it. And that's the real sense of achievement for me where I can convert a family or an individual

who hated exercise, who was sedentary. It's not for me. It's not for me to say, I love fitness now. That's what I want to achieve and that's why I'll keep going. I'll keep doing it for months and month. And what about you personally? We've talked about the change on the fitness landscape

due to lockdown. I agree that I don't believe it will go back to how it was. I think people will question whether they have to spend a considerable amount of money to join a gym. So how will that change the direction of Joe Wicks or will it just solidify what you've been doing anyway because you've built your empire on the home workout system? I think I've just, yeah, I've got all the content there and my business has always been

online, so I've never had a gym, I've never had a premises, I've never had that. So for me, I've got all this work at content which I've been building for nine years, you know, nine years of YouTube and building and sharing and sharing. And so when you think about who to go for home workout, you think about the body coach because I've done the nine years of work. And I think it's just going to just going to keep growing. I think people are going to just keep coming back and I'll do workouts for beginners, workouts for seniors, workouts for children with disabilities or any – I want to have a channel that's just fitness for everyone. I want it to be free.

And obviously I've got a business. I've got my 90-day plan. I've got my books and there's certain things that we do to make money. And there's other things you do, which are truly our purpose and our – And that for me is my passion is YouTube and giving that free content and sharing my recipes online because you can still get the results that I want to give you, which is from free workouts and recipes. And a couple more questions. Rosie has been such a hit on the workouts this week. Are we going to see more of Rosie and the body coach plans?

I wrote to her in for two days and I said, look, I really need to help. But she's enjoying it. And I said, look, people are going to, you know what's going to happen on Friday when I say, Rosie's not here today. They're going to go, we want her back. So she's probably going to nick my job. I'll have to retire and she'll become Mrs. Body Coach. Who knows?

If there's one tip or mantra or piece of advice that you would want listeners of this podcast to take away from our conversation, what would it be? The most important tip, I think, around fitness and nutrition and well-being in general is to just be consistent and be patient. You know, results don't come overnight. Just like anything you work at, it takes time. And that's building a body, building fit, strong mental health. So be consistent.

go in and enjoy what you do and when you do that long enough then you succeed. Wonderful. Thank you so much. Thank you. Hi, Rochene here again. Just to say that I hope you guys enjoyed this very special edition of Going for Goal. As ever, please rate, review and subscribe to the show and do spread the word. And tell us what you want our help with. We are definitely not experts at Women's Health, but we know people who are smarter and more qualified than ourselves who would love to help you achieve your fitness, health, mindset, nutrition and happiness goals. The best way to reach us is by dropping us a DM on Instagram, starting your message with

going for goal in big caps, so we don't miss it. A final thing to say is that right now there's also a ridiculous offer on women's health magazine. You can get six issues for £6, which is a saving of 76%. And to find out more about that, you can head on over to hurstmagines.com. That's all from us. Take care, guys. I'll be back next week.