Hey, Athletes! Do you have compassion? Would you say you have compassion towards yourself and not just others? Tune in to this week’s episode as we talk about how compassion can help your progress!
Episode 82 of The Garage Gym Athlete Podcast is up!
Can Self Compassion Aid Your Progress?
On this week’s episode of the Garage Gym Athlete podcast we have the fabulous four back at it again! After they give us their updates and announcements they talk about this week’s study. It’s about how self compassion can affect your progress. For this week’s topic the coaches talk about how to motivate others. They give their tips on how to help those around you to make a change for the better. Finally, this week’s Meet Yourself Saturday Workout is called Grog Bowl. Make sure that you have enough grip strength for this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 63-MINUTE EPISODE WE DISCUSS:
- Compassion
- Grog Bowl
- Self Compassion and Progress
- Perspective and Mindset
- How to Motivate Others
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred. Moon here with JB Hicks. Oh,
my name comes from.
Kyle Shrum
Hey,
Jerred Moon
Joe Courtney.
Joe Courtney
Okay, that’s I’ll take it.
Kyle Shrum
Pause there. Like I was kind of wondering like, Who is he gonna call on? Like, who’s his favorite?
Jerred Moon
We all know who my favorite is. Yep. Doesn’t need to know anything. We don’t even say it out loud. Funny story about that. One of my kids, I won’t say who actually was like, they asked us about favorites or something like that. And I was like, yeah, we don’t have a favorite. Okay, it was William. It was my oldest, I’ll tell you. And he was like, but we know, right? We know, we know who it is. And I was like, No, we don’t we don’t have any favorites. He’s like, it’s me. Come on, you know, it’s me. So he actually thinks and believes that he’s the favorite, even though I’ve done nothing. I think I’ve done nothing to establish that fact. But
Kyle Shrum
as the favorite child in my family, I can tell you that. There’s a lot there’s a lot of nonverbal things. You don’t have to verbally commit to that. Like you just you pick you pick up on it when you’re the favorite. You just can’t
Jerred Moon
just know,
Joe Courtney
Eleanor’s, the easy out for to be your favorite.
Jerred Moon
Yeah, well, she actually is my favorite. So Wow. Oh, no, I’m kidding. They’re all they’re all equal. Anyway, I’m gonna get into some updates. And I want to talk about sponsorship for the podcast, because we are not actually sponsored by anyone. And, but what I Joe brought this to my attention, and I realized it how many people let’s just say on an annual basis, we turned down from like, being able to basically work with us in any capacity is quite a bit. Yeah, actually, you get it to like you get the emails and stuff it’s just in some of these are, are fairly large names, like supplement companies, you’re probably dumping into your cup right now and products you’re already using. We say no to. And it’s just because we want to maintain the purity of the podcast, we want to be able to talk about what we want to talk about not have to take a 32nd commercial break in the middle of me talking about my favorite kid, you know what I mean? Like, we just want to do whatever the hell you want to do, bring you the science bring you the topics and and really remain as unbiased as possible, other than the fact that concurrent training is the best type of training on the planet. You know, that’s it. So I just wanted to let everybody know, we don’t not sponsor the podcast, because no one wants us sponsor the podcast that a lot of people are just in that situation, when they start a podcast, I was in that situation. Back in the day, a better human ology, I probably would have taken a sponsor when that podcast first started. But no one wanted to sponsor me, I was just getting started. But anyway, we actually refuse quite a bit these days. And it’s because of you, the people listening to this the community, the people who are following the programming, you guys actually are the sponsors of the podcast, you’re what keeps us going. So I really appreciate everybody who is signed up for the membership, and giving us the ability to do what we do. And if you are not one of those people, definitely go to garage mathlete.com. Sign up for the free trial, see if you like our training, but that’s how you sponsor the podcast. We don’t do like a donation model or anything like that, we’re going to give you an amazing service in exchange for that. But that is what we do. And that’s how this podcast runs and operates. So sign up. And if you are a member, I really do appreciate it. And just kind of something we did recently to highlight our members. If you go to garage gym athlete.com. And you there’s a new page, you can check it out in the menu, it’s a testimonials page, we have put basically all of our athlete interviews on there with the results they’ve seen. I think there’s like 70 or somewhere close to that right now. And we’re gonna definitely do more. And I just go, just go check it out your name, if you’re listening to podcast, you’re you’re probably there if you’ve been interviewed. And then if you want to see what kind of results we produce for people go check that out if you’re if you’re wondering, cuz I think some people get intimidated by our training when they really shouldn’t. And so I think showing you other people and interviewing our athletes, like we do, shows you that you don’t have to be you know, this crazy athlete, I think the term athlete really throws people off sometimes Everyone has their own personal definition of what that means. And we just think think it means that you’re, you’re good at physical activity, and you want to get better. You know, that’s basically it. So definitely some things to check out. Now, as far as what’s going on in this podcast episode. We’re talking about self compassion, social rank in psychological distress in athletes of varying competitive levels, which was a study done in 2020 not really study is more of a survey. So we’re going to talk about that and some of the findings have kind of said, along the lines, things we’ve talked about, like your self talk and how that affects you. And, you know, maybe hardcore athletes aren’t as hardcore in their brain as you think, you know, I think it’s really going to be really cool to go over this with the team. Then the topic this this week is how do you motivate others? It’s a big question we get all the time. It’s something I’ve spent a lot of time thinking about myself. So we might actually spend more time there than we will the survey. And then we’ll talk about grog bowl. But before we do any of that we probably most important part of the show getting weekly updates from every every team member. So whoever wants to go first, just Just do it.
Joe Courtney
Well, you hinted at something earlier.
Yeah.
Kyle Shrum
What about this? Oh, I get to go first. Okay.
Joe Courtney
You said you’re holding back something. So we’re on you.
Kyle Shrum
Yeah. Well, I didn’t. I didn’t spoil my update even for you guys this time. So I’ve gotten a lot of flack recently, because people found out that Hannah doesn’t have her own barbell. Okay. And this is not the first time I’ve talked about it on the podcast all the flack that I get from people for not getting Hannah her own barbell. So big update, Hannah has her own barbell now. So yesterday, I
Jerred Moon
posted a picture and
Kyle Shrum
I did not post a picture on Instagram.
I did. Yeah. Okay.
Kyle Shrum
I’ll post it. I’ll post it later. Okay, it’s here, I promise. But I did not buy Hannah, a barbell.
Joe Courtney
I just want to ask who you stole it from.
Kyle Shrum
I didn’t buy it. Actually, really cool story, one of our GGA members, who shall remain nameless. I’m gonna keep the anonymity there. Actually just sent us one. Oh, my gosh, that this person had, they had an extra one in their gym that they weren’t using. And so they reached out to me and said, Hey, what’s your address? I was let me send you this thing. I was like, how much do you want for it? They said, Nothing. And that’s my final offer. And we just, we just want to bless you guys and be a blessing to you. And so just give me your address, and I’m gonna ship you a barbell. So that’s what they did. And it came in yesterday. And Hannah was super excited about it. And she did her workout with it this morning. And freakin loved it. So
Ashley Hicks
is it a 35 pound? Yeah. That’s so great.
Jerred Moon
It’s a community. That’s awesome. That’s it. And so that’s,
Kyle Shrum
I think that’s the biggest thing is like, it’s just a huge testament to how awesome our community is. And so Hannah has a new barbell now. And everything is great. She’s gonna enjoy barbell work a lot more now, since she has her own. I’m not allowed to use it. Not really even allowed to touch it. I mean, why would you kind of what she said, but I would, that’s what I said to her was like, I don’t I don’t know why what I would ever use it for she makes you feel like
Jerred Moon
a monster. She does. So
Kyle Shrum
just saying it’s. But anyway, it’s really cool. So Hannah has a barbell now. It’s big update.
Joe Courtney
Hey, did you try to take credit for it?
Kyle Shrum
Did I try to take credit? No, I didn’t, um, gave credit where credit was due. I didn’t tell her that it was coming. Because they reached out to me on Sunday and said, hey, look for a package on Thursday. So like, all day, yesterday, I was like, Where? Where is that thing? I was just sitting there waiting for it. And
Jerred Moon
how much I loved that. That was Joe’s question, too. That was just
Joe Courtney
I asked questions that other people are thinking okay.
Kyle Shrum
Yeah. That’s awesome. I didn’t pretend with her that I bought her a barbell. I told her exactly where it came from. So yeah, but anyway, really excited. That’s a cool thing. And shout out to that person.
Yeah. nameless. Again.
Jerred Moon
Did they? Did they request to be nameless? Or no,
Kyle Shrum
I’m just, I don’t think that’s the reason they did it. I don’t think they want to. Maybe they do. Maybe they don’t. I didn’t really ask him. So
Jerred Moon
maybe ask him maybe we can give them some some shout out next podcast.
Kyle Shrum
I think I’ll do that.
Jerred Moon
I mean, I know that’s not why they did. But I mean, I would love to highlight that person. Just
like Yeah, yeah.
Jerred Moon
That’s great. That that’s really cool.
Kyle Shrum
Yep. All right. Oh, ask them we’ll see. All right, somebody top that?
Jerred Moon
Would no one can
no one can tell what’s going
Kyle Shrum
on. Let me go first. So
Jerred Moon
let me just dive into something here. I’ve been been running this company for 10 years now this officially like with the government, this will be the 10th year in business. And the coolest thing I’ve gotten from a member now I’m not not fishing for gifts here. Like that’s not that’s no I’m doing it. So I’m just saying this is actually the cool I think it’s really awesome. This guy, he wanted one man one barbell did not have the money for one man one barbell and asked if we could do a trade and he was an awesome And he drew like really? I don’t know what the word for it is like scary type art. I don’t know there’s I know there’s a different word for that. Yeah, maybe a little bit more Gothic. I’ll show it to you guys. You may have seen it if you’ve ever looked at our print files for like t shirts and stuff, it’s it’s in there. But he made this year three artwork in exchange for one man, one barbell, which was, which is awesome. That was probably the coolest thing I’ve received as a gift from and I still traded for it, you know? So I think that’s the coolest thing I’ve gotten. So barbell tops, even my my coolest story from getting something from a member of the community. Yeah, I
Ashley Hicks
got a shirt from trampas when I had my cancer scare, and he was just like, you need some joy. Here you go. And he gave me a squat shirt, because everybody knows I love the squat. That’s it.
That’s awesome. Yeah.
Jerred Moon
Well, we all still have updates, though, right? Yeah,
Kyle Shrum
I hope so.
Jerred Moon
Joe, Joe, you
Joe Courtney
got anything. So mine is actually my dive into a little bit of a side conversation if that’s okay. And that is. So I’ve been, as we’ve talked about before, I’ve been counting macros, or we both have been counting macros. Listen, I, I was in a deficit. And now I am actually going into back into maintenance. I’m increasing my calories by 350. So I know what I’m doing. And what I, at least I think I should be doing. But I’m also curious as to what you guys have done or advise because I’m sure other people have been in the same boat to talk about and that is. So normally protein is like a fixed macro, because sometimes it’s somewhat of a fixed of what you’re doing. But when increasing calories. If you just stick by a percentage, then everything increases. So my question would be, would protein be the fixed same grams, and then your increased calories just go into protein and fat or carbs and fat?
Jerred Moon
That’s typically what I do. Yes. So I, I fixed protein, because in a lot of people disagree with this. And that’s fine. I do think that there’s actual issues with consuming too much protein. A lot of people in the fitness industry, they’re not concerned with it at all, and what it can do to your kidneys and everything else. But I’m just not I’m just not in that camp, I don’t think that the the studies that we have, or that you can look at are, are long enough. And a lot of people in the fitness world are primarily supplementing all of their protein. So the fact that it’s even in powder form can hurt your kidney. So anyway, I don’t like to go into the massive amounts. So I always stick like kind of around Max, one gram per pound of body weight is about my comfort level, maybe a little bit more, but never much more than that. And that’s just kind of like a rule of thumb. Like I said, you could consume more and a lot of people in the fitness industry do. I just don’t, don’t really go past that. So it is kind of a fixed macro for me. And so then if I’m increasing calories from there, it would all go to carbs and fat and most likely, in that scenario, it’d be fat.
Joe Courtney
Well, that’s basically what I did. I dialed the percentage down a little bit for protein and added to the other two. So I’m getting back into maintenance, which kind of excited about especially because of some of the stuff we got going on for strength this next wave I think I need to be a little bit better recovered just to you know, fun stuff. That’s all I got.
Jerred Moon
Awesome. Wait
Ashley Hicks
for me, just I finally have another functional medicine doctor appointment. The cool thing is my doctor kind of broke off with the functional medicine practice that was down in Destin and so she is creating her own here in Knoxville. So now I can, you know, just drive seven minutes down the road instead of having driving 30 minutes down to Destin but she’s really awesome. If you are local, let me know and I’ll give you her info anyways. Hopefully there’s a thyroid boost with my with my appointment. That’s what we’re hoping for. But my EMT just your nose throat doctor has to be talking to her. So we’ll see how that goes and see if that affects anything. And then just a quick BCT update. I’m loving it like granted I know I’m not here for like I wasn’t there for like the very very beginning but there’s a lot more variety than when I thought there was going to be and intervals are my jam and I forgot how much I love intervals. Like I don’t know if it’s the soccer player in me. Just like anyways, I have thoroughly enjoyed BCT and so doing well and not broken yet. So anyways, I’m good.
Jerred Moon
And squats. Go back to three times a week. Next week. Yes,
I’m okay with that.
We started so excited.
Joe Courtney
went on a PCT here.
Ashley Hicks
mbct light.
Jerred Moon
Yeah, so I actually that was my update to I want to talk about PCT cuz I wanted to do one video per month. And I think we kind of skipped December I’ll probably do a video this month. Just because the just BCT has been been weird. The last like, a lot of people, you know, I reached out some people were having like hamstring issues, low back issues. And, and I’m trying to get as much as I’m making the programming for me, I’m trying to keep everyone I mean, there’s only about whatever 18 to 20 of us, I don’t want anybody to get like an actual injury that you know, that sets them aside. So I’ve adjusted the programming quite a bit. And that’s why I haven’t really made the videos because I don’t really know where I’m at right now, with, like, we haven’t touched anywhere close to a max. And almost I’d say I’ve moved to like 85 to 90% of my running is on the true form right now. And which is also like an inaccurate estimate of like what my times are, so I just don’t even know where I’m at. And in all honesty, we kind of went down to, like Ashley said she came in and it’s it’s been way more variety, we’ve been squatting once a week, it hasn’t even been that heavy compared to what we were doing. So that is where we’re at with VCT. I will probably make a video this month, beginning of February, I think realistically, and we’ll be able to get some tests and assessments see where people are at, see where I’m at and give some updates on YouTube if you guys are looking forward to that. But yeah, it’s been a it’s been a little bit different recently, and my personal update is just, I have no idea where I’m at, on my back squat or my mile time
Ashley Hicks
you done track Saturday still or Sundays, or what No,
Jerred Moon
I’ve even been doing the track stuff on the true form. And that’s mainly due to weather like I normally take my kids to the track with me and they play while I’m running, or my boys Eleanor doesn’t normally go. But it’s been super rainy, or cold, like too cold for them to go play football for an hour, you know, it’s like 32 degrees or something, I I can handle it. But they I’m not going to subject them to do it. Right. So I’ve just been doing everything on the true form. So that’s why I don’t feel like I feel like I have a bad gauge of where I’m at. And it makes me feel like I’m not where I’m supposed to be. So stress me out a little bit I need to get on the road and on the track a little bit more. So I know where my my splits are at. It gives you a ton of confidence when you’re on the track. Mm hmm. And you’re doing for hundreds and hundreds and because you’re just like, okay, these are my splits. I know what they’re at. I know where where things are, what I’m doing on the true form, I’m just slower on the true form. Like I’m actually slower. I know that it but it’s kind of always been that way. So I feel like I am moving backwards. But I don’t know if that’s the reality of the situation. So we’ll see in the next couple of weeks here. That’s pretty much my only update. And then this was an update for me if you’re watching YouTube, my daughter made that for me right there. Those are her hands and it says I’m the best dad in the world. So I apologize to everybody on the podcast, who is a dad? And also just one of you. Right? And then everyone else listening. Who is not a better dad than me since I just officially took best dad in the world title. So it’s it is what it is. But that’s a official update for me.
So that’s cute. She made that in preschool.
Joe Courtney
Yeah, I guess it is your hands.
Jerred Moon
Let’s compare
Joe Courtney
really far away.
Jerred Moon
Those are definitely her hands.
Yeah, I was like,
Joe Courtney
no dumb questions really far away. Okay.
Kyle Shrum
Hey, he kind of already said they were her hand. So it was kind of a big question.
Jerred Moon
I love the Kyle and Joe
anger.
Jerred Moon
Every podcast and when we
Joe Courtney
hear it’s gonna be a war.
Kyle Shrum
Yeah. Yeah, look at look out. Oh, wait. Yeah, I yeah,
Jerred Moon
I the HQ. I have the official construction meeting today. Shortly after this podcast, all of the planning stuff is done. We’re supposed to be getting booted over to the construction manager. And so I think things are we should actually be breaking ground on like Foundation, all that stuff within the next couple weeks. So I’m pretty excited.
Ashley Hicks
Like a massive window in my office for all the natural light.
Joe Courtney
Okay, okay.
Jerred Moon
Let’s just have a window and French doors. Oh, a lot of natural light. Yeah.
Kyle Shrum
Is it gonna have a bathroom?
Jerred Moon
Yeah. Okay. Yes. Yeah, I think that was up in the air for a while wasn’t it was there definitely will be a bathroom. We figured that problem out. Okay, cool. I I’m excited for everybody to see it because it was like a shed plant. That was the plan when it started. And now he’s not. It’s a miniature house, in the backyard. So that’s awesome. Cool. All right. So the study I mentioned the title itself can Passion, social rank in psychological distress and athletes of varying competitive levels. So it’s a study, it’s a survey, I don’t know what you want to call it, I’ll probably end up calling a study a bunch, but it really was more of a survey of 253 respondents including 59 non athletes, 115 recreational athletes and 79 competitive athletes. The researchers analyzed their responses to see if use on self compassion differentiated the groups and were related to perceived social rank and psychological distress. So the main hypothesis from because that was my thing, I was like, Why would you do this? You know, I get I get the the study or the survey, but I was really trying to like figure it out. And so the authors I picked hypothesize that competitive athletes would display less self compassion and higher fears of self compassion than recreational athletes and nonathletes further they hypothesize that social rank and self compassion will be related to psychological distress. Specifically, they predicted lower self compassion, higher fears of self compassion, and lower views of personal social rank would be positively associated with psychological distress. So really, they just thought that more advanced athletes would be more hardcore mentally, you know, less tolerant in, in their mental views of themselves. And so I, I’ll jump straight to my my kind of takeaway, and then we can we can talk a lot more about this, because there are some things we can pull out. But my takeaway for the garage mathlete was, don’t be an asshole to yourself. That’s it. That was it. That was what I wrote down.
Joe Courtney
The topic. I read Yeah,
Jerred Moon
I read a bunch of read through this multiple times to see if I could like, I, we could go deeper. And we will, we could talk about some of these other things. I have a lot more notes on it, too. But that was my ultimate takeaway. Don’t be an asshole to yourself in your brain.
Kyle Shrum
So what else do you guys have? You tell them that perfectly for Ashley’s? Coffee. Now let’s get a spit take there.
Jerred Moon
I was getting excited when I was coming. I was like, Oh, she has no idea what I’m about to say.
Here we go. Yeah.
Joe Courtney
Like, I just wanna be with a question because I never really, I guess heard of self compassion before. I even asked Liz about it. Like, I’ve compassion is one thing. But I was wondering if somebody could feel confident defining it for everyone that might not have be familiar.
Jerred Moon
Does anybody I’m familiar with self compassion? I think it’s the term people you might hear often is give yourself some grace. With that, have you heard someone say that before? Yeah. Yeah. So I mean, this comes up quite a bit. When you when you’re talking about self talk, we can’t remember which pocket we had these kind of conversations. And I talked about how I am a little bit meaner to myself than I am to others and everything else. And some people that doesn’t work. Some people like if they’re, if they get into this negative loop inside their brain, where they are doing that, beating themselves up about not being perfect, or not getting their workout done, or missing something their diet, they can kind of spiral out of control. And so it’s being a little bit more compassionate with yourself about not being perfect, I think is a, you know, big takeaway. So,
Joe Courtney
yeah, I was going through, I kept thinking, like, certain things, I kept thinking that it was like self esteem, like self compassion, self esteem, it was kind of the same thing. But the more I read, the more and I even had to Google it, I realize it’s kind of not the same thing. But then, you know, when they’re talking about the athletes and how their self compassion and their own ranking is the social ranking, and I think it comes down to confidence first understanding, like, athletes can be super confident if they’re successful. And if you know, when you’re working out and really into fitness, you can be super confident, but then, if things go wrong, that doesn’t mean you have very much understanding of your situation, I think that’s where the self compassion would differ is how I perceived it. And that’s just being able to be more rational understanding about when things happen with training and with just achieving your goals and such because bad things will happen. Usually, usually, there’s always going to be a bump in the road or something like that. And it’s just the understanding of, okay, I’ve I know this is you know, bound to happen. It’s rolling with the punches and being able to turn a something bad into a positive. And this is just a little bit of a teaser for next week. There’s a book review we’re doing that will this will come up. I know for sure. But that’s that’s one thing that was going through my mind as I was reading through this.
Kyle Shrum
So the study actually kind of defined it said compassion can be defined By the sensitivity to suffering in self and others with a commitment to try to alleviate and prevent it. So it’s kind of like understanding that there’s something wrong and wanting to help fix it, whether whether fix something that’s already happening or kind of prevent it from happening. So if you’re giving compassion to someone else, like you say that they’re having a hard time, or you see that they could potentially have a hard time, and either feeling this need to help them through it, or feeling this need to help them avoid it. So I would say self compassion would be kind of understanding, you see yourself going towards a negative area, or you’re progressing towards something negative, that’s going to be harmful to you. And needing to step in the way of that for yourself. Does that make sense? So like, not letting yourself go to that, that negative place. And so for me, that’s kind of the, the big takeaway of this thing is just having a more positive mindset overall. And that’s kind of what the study revealed was that a more positive mindset overall, kind of leads to better performance, it leads to a better, more general outlook on life. And so in just having a positive mindset has a lot of other physiological benefits as well. And so it’s just kind of cutting yourself some slack, but also not too much slack. Because if you cut yourself too much slack, then you don’t make any progress. And it’s kind of what we talked about here of having to kill that comfort, right, you need to kill at comfort, but there needs to be, it’s not just putting rocks in your shoes and running around, right? It’s killing comfort with a specific goal in mind and progressing yourself to a specific goal. But the point of self compassion is to understand that being too hard on yourself, is actually going to be detrimental to your goals. And so kind of tempering that a little bit to where you can actually be productive.
Ashley Hicks
So for this study, or review, basically, I kind of took it and made it a little more like, more on the application side, just meaning compassion, and just kind of having that self awareness. I said, it makes me appreciate my why I feel like you can give yourself more compassion, more grace, if you know, like, why you are in the gym, doing what you’re doing every single day. And there’s a reason why I think we asked our athletes that question, you know, so when you do potentially get into a point of like, Man, this is not going the way that I want it to go, that you can focus on that, why and try to like, focus on the progress that is made. And then that was another point that I’ve made that perception is everything. Don’t focus on I’m not hitting X, Y, and Z, or I’m not getting to whatever place that it is, you know, look back, I think Jared kind of talked about this, a couple podcasts back, but just like, look at the work that you’ve done, and the progression that you’ve done, and give yourself that compassion. And don’t get so fixated on just like, Oh, I need to, you know, have a 500 pound back squat, you know, whatever it is, like, look at what’s going on. I think another cool thing was they also talked about genders. And ladies, there was no difference between men compassion, and women compassion. And I feel like there’s a misconception of men are judging us. If you know you go to the gym, or you go to the bro room, and I, I feel like nobody actually cares. You know, they are there for hopefully themselves. But females if you know, there’s a dude that is trying to help you, like, just know that he’s trying to help. He’s not trying to fix you, so to speak, you know, who knows. So just, I don’t know, just be more mindful of that. And then if you are a coach, or if you’ve ever coached anybody, I said, compassion makes you more relatable. And I feel like people will understand you if you’re more relatable and they are more susceptible to your coaching, if you have that compassion towards others, and not just yourself. But yeah, those were my takeaways. So not
Kyle Shrum
just that, not just between genders, but also something that stuck out to me was a person’s eliteness. Their athletic eliteness seemed to have no bearing on their levels of self compassion or their fear of compassion. So it was like that it kind of busted that myth of, you know, the eliteness of an athlete you know, the more elite you get, the less compassionate you are, it’s it really is just kind of somebody who’s either a compassionate person or they’re not. They’re either self compassionate or they’re not. But the good thing is, and the study kind of highlighted this as well. You can train yourself to be more self compassionate. You can train yourself to be more compassionate to others as well. Like their, you know, their interventions. There’s training methods that you can go through to, to become not just more self compassionate, but also towards other people. So some people are more inclined to it naturally. But even those that are not, can actually train themselves to get to train their mindset. That’s kind of something that we talk about a lot is mindset and how your mindset is trainable. And some people don’t think that it is either your you know, either you have the right mindset or you don’t. And that’s just false. It’s just straight up false. Like your, your mindset can’t change over time, and you can’t train it. And so for this as well, like, if you’re not naturally, somebody who cuts yourself a lot of slack, or cuts other people’s slack or something like that, you can actually change that. Or if you’re someone who cuts yourself too much slack, or cuts other people too much slack, you can actually change that. And so all of this is all this is adaptable and trainable as well.
Jerred Moon
You Yeah, I think I think all these things are trainable. I think, Joe, as the person who’s worked here the longest, you know, maybe one day he can give you what it was like working with me at the very start to now, I’d say it’s probably a little bit different. Just because I know, in the military, I was not a kind person, like if people didn’t do what they’re supposed to do. And, Joe, you’re really good employee. I’m just getting a hard time because you’ve been been around the longest, but I would say yeah, those things are trainable. Because I also know I’m aware of when I’m not if I was being an asshole, and I’ve tried to fix those things over the years. So I think that you can so if you deal with other people, I think you deal with yourself. And I think dealing with yourself is probably the hardest, hardest thing to do. I just had a conversation so this it won’t be published for a couple weeks. It’ll be in February somewhere. Asher Gifford, he’s been around for a long time. And the community and he’s been on the podcast A long time ago, is back when we’re doing seasons. But his republished soon. And we talked a lot about this because he he had come off doing got the killing comfort patch, which means he was incredibly consistent. It was doing awesome. And then he’s like clean hand go secret. This, I don’t want to like ruin the whole podcast. But anyway, he fell out of a tree playing mango seek with his kids and hurt his back. And then he was but he was being really hard on himself initially, because he was no longer getting those green dots. He wasn’t able to stick to the training, right. And, and those things, they are hard when you go from like one thing to another. But you know, he changed his mentality, he ended up seeing a ton of progress. So cliffhanger, I will tell you about what all he did and how he fixed himself and all these other things. You can listen to that podcast, to dive into it. But it’s just those things, I think we are very hard on ourselves. But if someone else isn’t getting a green dot, and we were to be coaching them, we would be very compassionate about that. Right? We’d be like, it’s okay, just focus on what you can do what? Get as much as you can. Done, but then we don’t do that with ourselves sometimes. Right. And I think that’s where it’s becomes an issue. Joe has no comments from my earlier statements, it was fine.
Joe Courtney
I wasn’t nowhere to go. I think it’s just I
Kyle Shrum
still want to be employed here.
Joe Courtney
What does this leading up to? I get canned on air? Yeah.
Jerred Moon
Yeah, I’ve just, I don’t even know where I was going with any of that. Be compassionate with yourself. We we do talk about it all the time know, when you are getting into psychological distress that could be self imposed. And try and change that conversation. That’s one of the big point I have in the killing comfort book is The you talk to yourself more in a day than you do to anyone else, even if you’re a talker. And so you need to change that conversation as much as you can to positive conversation. This is a big thing I work on with my kids all the time, if they ever say anything negative about themselves out loud, they’re gonna I’m gonna be all over them, you know, and it’s gonna be like, you keep what I normally say and say to them as like, if you keep saying that about yourself, you’re eventually going to believe and it’s going to be true. So you can change that conversation right now and be a better person, or you can keep telling yourself lies. And these are the conversations I have with my children. So they’re going to be either really messed up when they get older or awesome. We’ll see what happens at the end of all this, but uh, I think self talk is really, really important.
Joe Courtney
Man, at least it’s not like when parents said, you know, if you keep making that phase, it’s gonna get stuck that way. You need to get on that level, like, hey, do you keep saying that you’re gonna turn into a gremlin?
Jerred Moon
Yeah, that’s basically what I tell them. And I but I believe it too. You know? And I’m like, if you keep saying you’re, you’re not good at this or you can’t do that or whatever. That that is what will be true. If you if that’s what you keep saying.
Joe Courtney
So follow me for parenting tips.
Jerred Moon
Yeah. On my parenting podcast.
Ashley Hicks
You’re a good daddy. Oh, all right, topic.
Jerred Moon
topic. How do you motivate others? You don’t know. It’s a workout
Kyle Shrum
workout.
Jerred Moon
I have a lot to interact here for stick. So who wants to go first on how do you motivate others? I’m sure we all have a parent, a brother, a sister, a friend, a spouse, whatever, you know that. We will I would just for the sake of their health, we are very rarely are we like, man, I really wish my all time was faster like damn. But uh, rarely, and there’s not many people in my whole life who have ever felt that way about anyway. Yeah, you don’t normally you’re not pushing people in these directions for their performance, right you’re doing it for their health. So it’s a generally a very emotional place that we come from on these things, and they still don’t do it. So what do we do? How do you motivate people to maybe take a plunge get a little bit better.
Ashley Hicks
I said, this is not always easy.
I,
Ashley Hicks
I want to be positive in this light. But at the same time, sometimes it just doesn’t work out the way that you want, like, people will see your results, your enthusiasm, sometimes they want to jump in. And then when they realize the hard work that has to actually be put in, that’s when they’re like, okay, peace, I’m out. I’ve and that’s this is just coming from not just family, but friends and training. I used to help coach some air force ladies back in England. And that’s what I saw time and time again, I would get people and they’re so motivated when they get in. And then they see like the actual work that we’re putting in. And they’re like, No, no, no, give me the easy button, I want to you know, fix it that way. But in order to motivate I said, you have to meet others where they are. So don’t expect to like you have to not put high expectations, you have to come down to them. And I feel like that is going to be a better setup for you as well as for them. But the people you love the most is sometimes who you want to change, for better. And I think if they don’t come to that conclusion on their own, they’re not going to do it themselves. They have to, I don’t know kind of you live the walk, you live the talk, and hopefully that they come and see it and then want to change. I know Jared dad has done a huge thing My dad has reached out to me recently. And that is, you know, a praise in itself. So be patient with that and be encouraging. And if they ask questions, answer them. Yeah, I, I think I’m gonna go into too much of a tangent, if I keep talking. So I’m gonna let you boys go.
Joe Courtney
So, being in health and fitness, it’s like you need to, it’s almost like sometimes you’re expected by people that you know that close to your family that you are with or that know what you do that you’re expected to guide them. But at the same time, I know, we A lot of us feel that, like, we don’t want to be those people that are just telling you what to do. And how do you live your life and being that invasive, and because you just look like I know it all or just like really annoying that we want to hang out with you. But either way, it’s just the end, and then you’re in and like when you’re dealing with that is having to put it in a context of somebody that will actually take action, you know, I can’t take what I do and say, hey, you’re not doing anything. So guess what, you should start doing all this zone two, and counting your macros and doing all this, that and the other because they’re not gonna do anything of it. And then like, with a lot of things in the fitness industry, and social media and whatnot, people have these, you know, marketing wise, they had these expectations of all this is gonna happen fast and happen intensely. And your results are going to be these amazing, this amazing and all this stuff. So kind of when I talk to people that like, either are really close to a family and stuff is you kind of have to lower expectations, while raising their understanding, you kind of have to teach them a little bit about how they’re going to get there and when they’re going to get there. But it’s not going to be soon it’s not going to be fast. And it’s not going to be easy. And sometimes they don’t want to hear that. So it’s it’s the painting that in the best light. So it’s almost like you have to give them a little bit of a little bit of guidance and a little bit of like, hey, yeah, we want you to do this for a while and do this, then you’ll you’ll you’ll get there. But you shouldn’t expect this to happen for you know, X amount of time. So and it might not seem like the best advice, but it’s kind of the best that’s going to happen for the longer time. And for an example for this is my dad’s always been like on and off with nutrition. Yes, he knows paleo. He’s done like really extreme diets before and he’s lost a ton of weight and then he’d gotten hurt. And he’s put on a ton of weight and going back and forth. He did CrossFit for a while but he got hurt and it wasn’t necessarily across the fault. He was just, you know, doing CrossFit in your 50s after working on your feet for 2030 years, wear and tear. But recently, he’s gotten his diet on point and started to work out and he’s been going to the gym. Jim, like he says, Okay, I’m going to the gym three times a week, I’m doing circuits. And I’m working with a trainer. And I’m going to tell my trainer that I want to do some tomatoes and some other high intensity stuff, because that’s what I liked about CrossFit. I told him, dad, no, you can’t do that. Let’s just work on this, first, let’s do this, have your trainer, do this, and then maybe add this a little bit now. And then in a couple weeks, we’ll see I feel and see how it goes. And he was actually really receptive with it. Because he knows I kind of know what I’m talking about. And I had a talk with him about, you know, how, why high intensity isn’t the way he should be going right now. And I didn’t tell him like everything that he needed to do for his programming, I just gave him a little nugget of, you should do this. Because of not this, because of this, and then just do that work on that now. So giving a little bit of a little bit of nugget for now for a couple of weeks, then seeing where they go. And then and then add a little bit more, and work at work with them that way. And I think so far, it’s been really going really, really well for him. And he’s been loving it. And I think he’s still losing a bunch of weight, and it’s helping him eat better. But that’s kind of how I’ve gone about helping people out of just giving them a little bit to start with and tempering their expectations, but also giving them a little bit of hope to.
Kyle Shrum
So something that I’ve had to realize with all this is, and it’s exactly what we’ve been talking about. This whole time, it’s all about mindset. And I have to, I’ve had to come to terms with the mindset that the people around me that I would like to make changes. The mindset that they have is the mindset that I used to have is the mindset that I was raised with, right. And in order for me to make the changes that I made, it took a huge monumental like mindset shift. And so the people in my family and the the mindset that I had towards health and fitness and especially like nutrition, it kind of reminds me of this Parks and Rec episode, where they’re Leslie Knope is fighting a new punch burger being built in Pawnee. And there’s this community meeting, right this community meeting of people coming in and saying, you know, whether they think they should do this with, you know, the land or some or build the punch burger there. And people were, like, standing up and saying, You restricted my freedoms by not building this new punch burger, right. And they’re their freedoms to go and eat whatever they want, right and, and have it closer to their house, you know, instead of it being 20 minutes away, it’s only five minutes away, you know, and you restricted my freedom for that, it’s a really funny saying, You should go look it up. But it made me think it reminded me of the mindset that I used to have have, for me to be healthy for me to eat healthy for me to train, all the time, it restricted my freedom to do whatever I wanted to do. And I didn’t want to eat healthy, I wanted to eat whatever I wanted to eat, I didn’t want to exercise, because it was hard. And I wasn’t good at it. And so there was no point in me doing it, right. And so it took a huge monumental shift for me in my mindset to realize, actually, by living however I want, and not doing those heart making those hard decisions, that’s restricting my freedom. Because I’m not able to do certain things, because of my health because of my poor health, right. And so that’s the monumental mindset shift that I had to had, that I had to have. But I realized that other people around me are still in that other mindset. And I realized what it took for me to get out of that mindset. And I can’t imagine somebody that’s been in it 20 or 30 years longer than I have, you know, people who are older than me and my family, how much more it would take for them to conquer that mindset. And so for me, it’s just understanding that the mindset that you have to have is such a monumental shift for some, some people, and some people just won’t make it. Some people just won’t do it. Like they they know that changes need to be made. But they just, they can’t get past those mental barriers. I joined garage, gym athlete in March of 2017, Hannah, join garage, gym athlete in September of 2019, two and a half years later, right. So it took two and a half years for my wife to see the changes that I made, and come to her own realization that what Ashley was talking about, people need to come to their own conclusions in their own realizations. It took two and a half years for her to see the changes that I made the habits that I formed. And the progress that I made for her to come to her own realization, hey, I want to do this too. And that’s my wife, you know, I’m closer to her than anybody. I love her more than anybody. And she’s the one person that I want to make changes more than anybody else in my life. And it took two and a half years for her. You know what I mean? But she’s also around me every single day. For those two and a half years. She’s around me. So not only did it take her that long, but she was around me every day. Those people that are not around every day and don’t see those daily changes. that are happening to you every single day, they don’t see it every day, how much longer is it gonna take for them, you know what I mean? So to me, it’s kind of like cutting yourself some slack as well, kind of going back to the self compassion thing. Because I know I feel guilty for having made these changes and having the knowledge that I have now and coaching other people to make these changes. But I can’t help my family. I can’t help the people that mean that mean the most to me. And so I kind of get down on myself for that. But I have to realize that it’s like, a lot of it is on them. And there’s only so much that I can do and I have to cut myself some slack with that as well. And it really is just going to come down to whether they decide to make those choices or not. So I don’t know if any of that was helpful at all. Because basically, what I’m saying is I’ve had very, very little success in motivating other people to make changes. But to me, it just takes time. And it takes a mindset shift. And the only time that someone’s actually going to make those changes, is when they decide that that mindset needs to change, and they start actually doing it.
Jerred Moon
It’s good stuff. I do like the mindset piece. That’s how I attack it with a lot of people these days. Even in coaching, I try and make sure people realize that we’re going towards optimal that we’re not that, you know, Kyle had this conversation with you and I coached you is about cheat meals, right? Like I try to make sure everyone understands that a cheeseburger and french fries, if not on your diet is not a cheat meal that is only hindering you, it’s slowing you down. It’s making your brain foggy or like it’s worse. And so eating kale, that is actually cheating, that’s giving you an advantage over the opponent over your peers over everyone else like that cheating is the good diet. And it’s once you can shift people’s mindset around these like, oh, we’re trying to be optimal. We’re trying to gain advantages in life. It’s not all about like just trying to lose some weight. I think the mind shift thing is huge. But I ended up with three big takeaways. I’ll go over them fairly fast. After I sat down my thoughts on this one, and the first one is lead by example. I think that you have to as much as you can. But I also think that this one backfires. I think you always should lead by example. But it also backfires. Because after a certain amount of time, you get put on a pedestal, and then it’s just like, you’re this different human that they are not. And they could never do what you do. And so leading by example doesn’t always work, you know, they just they will, instead of being like, it works better with your peers, like if your peers feel that they are almost, let’s just say evenly matched with you. And being a human being, it might work, but it’s not going to work with those who just think that, okay, in that area of your life, you’re way better than me. And like, I’ll never be that like that. So I that doesn’t mean you shouldn’t lead by example. But this first one just know that it’s not is not the only way, because it can backfire quite easily. I’ve seen that happen. With a lot of people in my life, they just think, oh, you’re different. And you run a fitness company. And like, it’s kind of true. I don’t have I don’t have like a comeback for that. Like, yeah, my life is basically health and fitness, I don’t know, I don’t know, I maybe start start a fitness company. And you’ll get fitter, I don’t know. So yeah, I don’t have much of a comeback for that one. My second one is start painfully small. Now we’re getting a little bit more tactical. You need to focus on behavior with people, I do this in coaching and not results. And everyone, I’d say amateur coaches do this. And I would say most people looking for a result do this, and they don’t realize it’s not where they should start as a coach, you should not worry. And I’m talking about you’re getting someone who’s coming from basically doing nothing, never should your concern be whatever the hell they told you, their goal was ever, that they’re like, I want to lose 15 pounds, I don’t give a shit, I care about you changing your behavior. So we can make that a possibility in the future. Because if you don’t change your behavior, you’re not gonna be able to achieve anything that you’re talking about or telling me you want. So it’s not like, I’m actually being a jerk, and I don’t care about your goals. I’ll write those down, I’ll note them. But if I see that we have some massive behavioral mindset stuff, that’s the only thing that we can tackle. And so this is what you have to do with those around you. And that could be taking the approach of letting them know about trying to be more optimal or just focusing on getting in one workout a week as opposed to five you know, it’s small behavioral changes as the only thing you need to focus on. After you change that behavior, then you can start talking about Let’s lose some weight and all these other things. help them find a way to help them find out actually mentioned this, like in the podcast already having a big why for them, maybe lead them down that path, help them find a why why they would need to do it in the first place. And again, if their answer is lose 15 pounds, not good enough, they need something intrinsic not an extrinsic motivator. Maybe share a little bit that you are not perfect. Um, I think that’s a big one. Like I don’t there have been multiple days, let’s say in the last week where I don’t want to go work out. I’m like you Now, I got a lot to do, I’d rather just do this. Because I enjoy my work, you know what I mean, I’d rather just do this, then go train. But I know if I don’t train, you know, that’s a slippery slope. So I go do it anyway. But I had the mental conversation of not doing it. And I work out a lot, right. And I still have those conversations with myself. So just know that no one no one gets is perfect, you’re always gonna struggle that help them find something that they enjoy. There are a lot of research on that, too, if you find an activity you enjoy, as opposed to what you should do is a big one. And then get them to teach you or others I think is a really big one. And this is kind of the communicate piece from the killing comfort book is, after they learn something, have them teach it to you, they will own it more, and they will understand it more or have them teach something else. And then there’s also a lot of studies done on this by Angela Duckworth teaching things to people and how it increases your own motivation and your ability to stick things. And then a big thing that we do garage, gym athlete, get them to focus on what they can do and not what they are. So that is why we focus on mealtimes, back squats, all these other things. It’s not because we want you to be some performance athlete who competes at the Olympics. It’s because we know if we can get you to run a faster mile and squat more weight, you’re going to lose weight, you’re going to look better naked, all the things that you think that you want, are going to come. But it’s a lot easier than just saying, you know, how much do you weigh? That being the only metric that we ever track? How much do you weigh? How much do you like, Who cares? Like, go try and run faster and then see if you weigh different after you actually do run faster than you probably will. And then my last one is just never give up. I think sometimes we write people off. We’re like, you know what, I’ve tried enough. So I’m done with that. Don’t ever Don’t ever do that, especially with someone you care about. If it’s a friend who’s kind of a jerk and you’re like, Yeah, whatever. But like my parents, like my mom, she goes in and out of she’s probably the worst at sticking to things you know, but I look at it as these small victories like like okay, out of 52 weeks last year, I got to do something health and fitness related for six of those weeks. So this year I’m gonna try to get her to do eight weeks worth of stuff. So just never give up keep keep trying with people and don’t guilt them. Don’t Don’t guilt them about it. But never give up. That’s it until I got
Joe Courtney
last Fun fact and bit of advice. My dad before it before he started this most recent workout journey thing that’s been going on for best six or eight months. He read the killing comfort book four times. Awesome. So just give somebody a killing comfort book and
Jerred Moon
I’m not gonna lie that was right around when my dad kicked his stuff in the gears I published the book and then he was like, Alright, I’m gonna do this and he’s been on it ever since. So yeah. I will selfishly say give people that book. All right, who’s got the workout?
Joe Courtney
I do. Up there you you’re gonna get already I did last week’s
Ashley Hicks
grog bowl, so you’re gonna ride for one and a half miles or you can row run for 1200 meters. Then after you get off the bike or row run, then strap on a vest. Okay, don’t strap on a vest prior to I mean you could but don’t do it 400 meter single plate pinch carry with a 20 air squat penalty for every rest or drop every time you have to put the plate down. And then you will dive in to single kettlebell deadlifts, competitors should be 70 for men 53 for women, also followed directly by a lateral box, step up on each side you’re going to go down a ladder so you’ll do 10 single kettlebell deadlifts 10, lateral boxtops 9988 all the way down to one and oops and after you are done with your single kettlebell deadlifts you will then do a farmer’s carry 50 meters after each deadlift. So you do 10 farmers carry then your letterbox drops. I get that right sorry, guys. And then 400 meters, single plate, pinch carry, again, with the same 20 air squat penalty every time you have to rest or drop. Now take your vest off and then row run or bike the 1.5 miles and that’s it. It’s four time
Kyle Shrum
that’s all
that’s all there is to it.
such a mess of a workout. Nothing else. Hence gravel. Yeah,
Jerred Moon
it’s appropriately named. It is a mess. a mess of stuff going on there. My tips
Ashley Hicks
just go fast.
Jerred Moon
Yeah Make sure you understand it before you do it. I think what Ashley said, is important. I mean, I’ve put it in the description when I wrote this workout of like, strap on weight vest, remove this, like put it in there. So people will not accidentally do things with the best that they shouldn’t do. But I would go fairly fast on the 1.5 mile not as fast as you can. Okay, but maybe like 80 80% capacity, they’re keeping a pace. And then quickly through the year for the plate, pinch carries, I just wouldn’t just wouldn’t drop it. Drop it down. That’s it. That’s about all I got on that one.
Joe Courtney
So this one is the caddywhompus. And I’m actually going to put some clarification on the lease and team builder. So with a pinch carry, I know that this actually comes up each time and I put I just put it in there. The 20 air squat penalty for rests or drop. People try to scam the system and go oh, what if I just switch hands without the drop? You can’t switch hands without to drop. You have to do 2020 air squats if you switch hands anyway. So just drop it. And the the farmers carry after the single kettlebell deadlift it is the single kettlebell. And just for working wise, it wouldn’t be a farmer’s carry would be a suitcase carry. Because it’s only on one hand.
Jerred Moon
We do get that from time to time.
Joe Courtney
Yeah. So clear that up in team builder. So those are the main ones for those really get your forearms warmed up and already. And yeah, I mean, once you get it down, just kind of have fun, if you can. But this one was a, this is a team project. This is what happens when you do team projects.
Mm hmm.
Joe Courtney
But that was your one part.
It was a penalty.
Kyle Shrum
I would say have some chalk handy.
Haha,
Kyle Shrum
there you go. There you go. Just to help with your grip, cuz grip is a big is a big part of this one. I would also say, after you pace your miles or meters, whichever one you’re doing on the bike or the running, I would say move faster that kettlebell work. If you are trying to pace the kettlebell work, it’s gonna eat your time. I mean, there’s just so much of it to do, like, go faster, don’t try to rush through it, just just get through it as fast as you can, because it will really eat your time up if you’re just trying to mosey your way through that, which that’s kind of the point of moseying has taken a lot of time. But my point is, it will sneak up on you how much time you’re taking, if you’re not hitting it hard and trying to go quickly. So pace your your run on your bike, and try to go try to really hit it hard and go fast that kettlebell work, I will also say, if you are one of those people who takes a plate out there for the plate pitch that you know, you can’t carry for 400 meters without stopping. Try the fartlek technique. Just say, Hey, I know I can go this far with it. So this is how many squats I’m gonna have to do. I’m gonna go here, I’m gonna squat. I’m gonna go here, and I’m gonna squat and come back. But I like jarrods tip better. Just don’t set it down, and just go with it.
Jerred Moon
Clean. My tip was meant to screw you over. And here’s why.
Joe Courtney
I have no grip.
Jerred Moon
Yeah, I guess I’ll okay. If you dragged it out of him. When grip strength goes, it’s gone. It doesn’t regenerate that quickly. Okay. And so the reason I want you to try and walk off 400 meters is one I know you can’t. And so in two, you’re going to go as far as you possibly can, you’ll get like 200 meters and you’re going to set it down. You’d be like, Okay, well, I just have to do one more of those. And then you’ll realize No, it’s like the the iron mile once you set it down, you’re screwed. You’re gonna be dropping it every 1015 meters because you have now lost your grip strength. So yeah, sometimes if you haven’t realized on the podcast, my tips are meant to make the workout harder. Not easier for you so but still listen to me and just experience it. It’ll be no
one.
Ashley Hicks
Oh my gosh. Kyle stole mine so I’m just gonna say I need a 15 pound plate. I did this with a 10 pound plate. It was too easy. The 25 pound I tried. I have corny hands so it just doesn’t work.
Joe Courtney
It’s like cabbage. Smells like
Ashley Hicks
and then wine pairing red wine. Okay, EDM is a game over by Martin Garrix or the right stuff or wrong the right song by Tesco and then the white wine. I said steal this album by System of a Down
Joe Courtney
mixes while you’re
Ashley Hicks
I was just saying if you some people are red wine, some people are white. Jared is like a frozen. You can do wait.
Kyle Shrum
Okay, I won’t go there. Just a watery. No. There’s just a water
Jerred Moon
m&m Mars what I’d want I want to be the person who drinks whiskey and but I bet it would affect my sleep and I’d be less optimal so ultimately can’t do it.
Ashley Hicks
I don’t know. I was trying to figure out what rap would be so rap can be hard whiskey. There you go.
Joe Courtney
Yeah, I was gonna say something but that’s not I’m not gonna
Kyle Shrum
recording let’s in this before Joe goes, it’s Joe’s back. Let’s Let’s
Jerred Moon
Yeah, let’s let’s go ahead and wrap this up I’ll make it quick. I think everybody gave gave some tips. That is it. Ladies and gentlemen, if you do want to sponsor the podcast, as we talked about at the beginning, which is really just an investment in yourself, go to garage, gym athlete comm and sign up for a free trial. Like I said, we will deliver that phenomenal service and keep doing the podcast, you can listen to the podcast for free anyway. But hey, why not make yourself better? Because there’s not better programming on the internet and there’s also not better community. So, yeah, or coaches, there’s not, you’re not gonna find it anywhere. And so, like, Why waste your time? So that fair, fair assessment. There you go. All right. That’s it, ladies and gentlemen. And for everyone who’s already a part of the community and listening right now. I really appreciate it. appreciate each and every single one of you. And my sponsors. My zz plant is actually at my parents house. We left it there and I have to go pick it up. So there’s that update if you stuck around to the very end. Oh my god. That’s it for this one. Later.