Hey, Athletes! Have you heard about Curcumin supplementing? This week’s study covers just that so make sure to catch the newest episode of the Garage Gym Athlete Podcast!
Episode 74 of The Garage Gym Athlete Podcast is up!
Curcumin Supplementation and Our Footwear Recommendations
This week our four favorite coaches are back on the podcast. After they go over updates and announcements they talk about this week’s study. It’s on turmeric supplementation and how it may benefit or not benefit you. This week the topic is footwear for certain activities. The coaches go over their go-to shoes and why they love em.
¼ Mile for Humanity is what’s on this week’s lineup for Meet Yourself Saturday!
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 64-MINUTE EPISODE WE DISCUSS:
- Footwear For Different Activities
- Turmeric Supplementation
- ¼ Mile for Humanity
- Quarantine Life
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- Eight Weeks of a High Dose of Curcumin Supplementation May Attenuate Performance Decrements Following Muscle-Damaging Exercise
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Circulation Supplementation and Our Footwear Recommendations
[00:00:00] ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with a not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to end of three fitness.com.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Ashley Hicks, Kyle Schrum, Joe Courtney, ladies and gentlemen. Though. All right, Kyle, I think you’re looking like you got something squirrely today. Oh, man. I got to go first. What’s the update from you? I don’t know.
I don’t know if I can handle this pressure or not. Okay. Uh, my update is I’m getting into disc golf. Yeah. I love disc golf as a hobby because I don’t have hobbies. So it’s good to have hobbies. Yeah. I’ve got some friends who play a lot of disco. I’ve played disc golf off and on I’ve it’s never been like a serious hobby for me.
It’s not like I’m just now starting playing disc golf. I’ve been playing disc golf for awhile, but I’m starting to get a little more serious about it. Turn it into an actual hobby. So. Do you have like your own interests and tournaments and stuff? [00:02:00] Is that what you mean? I’m not at that level yet, but you know, playing a couple of times a week, you know, get out of the house and stretch my legs a little bit.
You do go through the same highs and lows as regular golf to where like, You’re gonna, you’re gonna throw it and you’re gonna hit some trees, lots of trees. It’s going to go straight down. But then at one time you’re going to get an awesome shot. And you’re like, yes, this is why I do it. And then you’re going to be back scrappy again, makes the whole round one.
Good shot is all it takes. It’s golf and regular golf. I played golf in high school. Yep. You’re talking about serious. My brother, I wasn’t that serious. I just played some of my brother and his friend. Uh, his like best friend in high school, they were very serious. They actually entered in tournaments and everything.
Uh, but yeah, I did a disc golf marathon once. I think we played like 120 something holes in a 12 hour time period while they’re all different courses too. So we had to [00:03:00] drive to, I love disc golf. Let’s play. I’ll come to the next team outing. Yeah. Yeah. Why climb mountains? And we could just throw some disks in the freezing cold rain man and hamstrings and stuff.
I’m sure there’s a disc golf course on a mountain. Just started. We started something new now with money. It’s great. It’s efficient sport and the three fitness, not a sponsor, not a sponsor. How could that be a sponsor? It’s just the thing. There’s plenty of disc golf companies that are, that could be sponsors of the podcast, but they’re not sponsors of the podcast.
That’s what I’m saying. It’s like milk, you know, those old commercials, like who’s behind that. There’s a lot of different brands of milk. Like which milk do you want me to buy? Oh, big dairy, big, big disc golf. All right. That’s it, Kyle. You, you play disc golf now. That’s it. That’s all I got. That was all right, [00:04:00] Ashley, how are you doing my updates?
I’ve never played this golf, so I’m going to be terrible. When we do our team disc off meeting, never played, never played that you’ve done a Frisbee that I have, and I’ve actually never played golf. So. Well, that’s a win golf. Golf is not fun, but disc golf is great. Uh, I like a little more contact sport, but whatever well deal with the disk off.
Um, my update is where I’ve been living that quarantine life. It’s been a. It’s been fun. We’ve actually, so Scott, basically him and some guys in his squadron tested positive for coronavirus. So like half a squadron has been down and out for the count and lots of people are, um, under quarantine. So as of right now, we’re finishing it out.
Um, Well, we’re doing good. We’ve done like lots of bike rides as a family, lots of walks as a family. If we could do bike, if we could bike ride everywhere, like ride our bikes to the grocery store [00:05:00] to work like that Scott stream, like he just would love to do that. But, um, So he’s been in kind of a good mood because we’ve gotten outside and thankfully haven’t been in the house unless we really need to like for Connor’s naps and stuff like that, but has been bad.
He, uh, just had like some sinus issues and then lost his taste and now it’s all back. So he’s good to go. And yeah, I’ve cooked up a storm prepping for Thanksgiving. We were supposed to leave for Thanksgiving, but now we’re going to just do a small Thanksgiving here. So my Turkey is. Almost done with it’s 24 hour brine, and then it’s going to dry in the dry, off in the fridge.
And Jared’s like, what’s a Brian, I’m just, it’s a type of pig. I think.
I did. I did that one just for, just for Kyle. All right. I have actually heard of that before, because Emily has done it before for Thanksgiving, [00:06:00] so I know how to do it. Absolutely not. Do I know that’s a thing. Yes. Uh, I never have, because my dad never did it. So, you know, Brian and tricky, just keep it simple.
Nope. I just inject it. Do you butter the mess out of the skin? I inject it with honey butter. Ooh. So like I have this giant metal, metal meat injector, and every I objected before. And then every hour I inject a small with equal parts, honey and butter. Hmm. So I’m trying a new thing this year because normally you cook it low and slow.
Uh, so like for a long time, but now I’m using, he’s a chef. His name is Cal Noonan. He’s actually from Dallas. He’s got a couple of restaurants in Dallas and one in Houston. Anyways, him and Gordon Ramsey said the best turkeys of their life, whereas cooked faster at a higher heat and was able to rest for a couple hours.
And they said that was the best Turkey that they’ve ever [00:07:00] had. So I’m trying that this year, we’ll see, cause I’ve done the low and slow and it was good. So we’ll see, I don’t know we’re going to compare. I don’t think Gordon Ryan’s Turkey really knows much about cooking though. I wouldn’t really take his advice.
Okay. About how to be a TV, personality that’s point. Hmm. Uh, no, my brother fries, a Turkey occasionally, and it’s very juicy. Try to stay away from the word,
this word. Uh, well, I’m glad Scott’s okay. And a question about if you lived in a place where you could go get groceries, like on your bike, how, how would you carry him back? And then how many groceries do you get? I actually ran into like a logistical problem. When you said that now, if people listen to the podcast, I don’t know a lot about bringing home groceries.
So. Not very good at it. That’s what we’ve discussed. Scott is [00:08:00] talked about getting a bike trailer. So, um, actually one of the guys that he follows his favorite, like financial dude, I think we we’ve talked about him to you, Jared, uh, mr. Money, mustache. He lives in Colorado. Basically. Scott wants to be mr.
Money mustache. He wants to ride his bike and put his groceries in the bike trailer and retiring like two years. Yeah. Yeah. Pretty much. Scott wants to retire by 50 or he doesn’t like the word retire find be financially independent by we called it a solid goal. Yeah. But Oh, and the best part about the whole quarantine lives, Connor and I never had any symptoms.
So the guys either said superior species. I mean, which, you know, I’m not going to. Argue there or, uh, uh, we’ve been eating really well. And, um, I’ve been supplementing with lots of vitamin C, so maybe that’s it, but who knows, it’s really weird how this virus is like affect different people in different ways, but either [00:09:00] Connor and I are asymptomatic or we just never got it.
So, which almost led us to do the study about the effectiveness of masks. Um, But somehow a pandemic has become political, so we might stay away from it. But there was a new study on that. If you guys want to Google it on your own, just a, I think it was, I can’t remember which country did it. Some. European country that, that narrows it down.
If you want to go Google it. Yeah. We went from like 191 down to like, yeah, like 30. So, but it was a European study on the effectiveness of masks. I won’t spoil it for anybody. Um, Joe, nice Christmas tree. If you guys aren’t, aren’t watching, he’s got a nice. Set up. Nice little Christmas tree did this partially specifically for Kyle, because we are recording this before Thanksgiving and our Christmas decorations are [00:10:00] up.
This is just my office one. We have a proper, bigger one downstairs. Christmas lights are all up into my bed. It’s dark. We went up on November 1st. Oh my gosh. That’s sad. No. Yeah. So I’m here to say officially that Thanksgiving and Christmas are joint. It’s not separate holidays. Cause there’s no such thing as a Thanksgiving movie,
as a Thanksgiving movie. Uh there’s decorations, but decorations are literally just turkeys. So that’s just kind of boring. So thanks Thanksgiving. That’s that’s that’s more of a, Oh, well we tried to argue that Thanksgiving’s like not a real. No, it’s it’s 100% real and it, but it’s part of Christmas is the kickoff party to Christmas.
And I think we’re all joined. Yep. I’m in the no boat. Sorry, dude. Thanks. I don’t, I’m not going to take up the time required on this podcast to [00:11:00] explain to you how wrong you are. So we’ll just say, well, he’s got some good points, so maybe we’ll catch the counterpoints later, but I mean, so far you guys have just said you disagree.
He had like a whole don’t like joy, that’s it. That’s not what this podcast is about. Today. Anyway, uh, Thanksgiving is still a big holiday for us. Liz loves it. My family’s always been big into it. So I’ve been cooking and prepping food all this week. Uh, each day I kind of have a new thing to do, and I’m also for the first time doing a Turkey on the grill because our oven here is tiny and it does not fit my roasting pan in it.
So I have to do it on a Turkey, on a grill, and I’ve done tester turkeys. Here in the weeks leading up to it. That’s how serious I am about it. I’ve done test or cranberry sauce is because I’ve never made it with dates before. I basically made all of Thanksgiving already, but in a test version, so. That’s been fun and I have friends over, yeah.
Liz is reaping the benefits of that. [00:12:00] Speaking of food, I am still, this is week two of counting our macros. And immediately when you guys told me about my macros plus I switched apps and I haven’t even gone back to my fitness pal except to like, look at recipes, things that we’ve had. And it’s been pretty good.
The transition’s good. There’s still some nitpicky things that. I either don’t like, or haven’t gotten used to yet, but that’s just minor stuff. Uh, overall, I really like it. And one thing that I said to the group last week that Kyle said that had mentioned was that, so there’s a concept called the witching hour.
And what I with with macros after dinner, there’s what I’m calling the munching hour. And what that is is Liz and I in the kitchen fit the rest of your macros in that hour or something we’re reading off. Okay. I need 20 of this, 30 of this and what, only four of this. And then we go on like a scavenger hunt, like, [00:13:00] uh, legends of the hidden temple.
And we’re trying to find the three pieces to create the statue. To open up the door to go get our medallion. That’s like, man. Yeah. Um, so yeah, basically every night is just this little scavenger hunt in game. And then like, because on my Mac, my Mac was plus it puts you in the green, like there’s regular green and dark green, if you’re good and we’re just like green.
So that’s, it’s been fun. It’s not too bad. I feel like your household would be fun to live in for like a week. Anything beyond that just only tolerable. Terrible. No, I wouldn’t want to overstay my welcome though. Check it out on this day and you can’t convince me otherwise. No, that’s not what I mean. See, like when I did macros and I wouldn’t hit, like, it just depends where it was.
If I was not hungry. I didn’t need, like, I didn’t try to like [00:14:00] hit it. I just didn’t want to overeat because I think Jared, you even talked about how Emily would be like, so nitpicky want to get it to the exact precise number like that. It was actually yeah. Two nights. So she is a perfectionist about that kind of stuff.
Yeah. Yeah. We’re not even like. Trying to get super specific within it. But when it comes to after dinner, we’re both like 400 calories shy of our, of our calorie deficit goal. For some reason, I don’t know why we’re just not eating that much or like it, or it’s just like, we’re really trying to regulate us.
But so after dinner where it’s like today, actually also today was fun because I have to make room for Thanksgiving. So I’m cleaning out the fridge and eating all of our leftovers and that it was just one after another, after another, um, Yeah, so that’s not been too bad. And then we did three, right? Max’s today on strength.
I’m just going to end on this because I was pretty happy with my squat numbers. Press is also pretty good too. Both of those, I think [00:15:00] I was right at about 90% from our three, right. Max. I wrapped my 90%. Um, so possibly looking forward to fit week to see if I can PR yeah, you’re stronger than I thought you would be.
Having taken the year off from a barbell. Yeah, no, I saw you posted, I think he did three 35 or something for three, right? Yeah. That was 91.7% of my max 30 pounds off. That’s respectable for going like barbell free for like six or seven months or whatever. It’s all the pre Thanksgiving, Turkey and cranberry.
So yeah, something like that. That’s it. All right. So I have two updates. Um, I announced that either three HQ is being built or started. Right. But we’ve already, we’ve already run into like, uh, Oh, well, maybe not because you already got reservations now. We’ll see. Yeah, she did call it on, it was on a podcast, but [00:16:00] apparently there’s some sort of rule or regulations I live where there is not a, uh, I have a septic tank, so we’re not connected to the city or anything like that.
And there are regulations about size of structures, cause there’s going to be a bathroom in this, in his building. So anyway, yeah. Anyway, there is a possibility that due to our current house size, in that we were going to try and tie into the one septic system. This, the County might shut us down before we even get started.
So that happens. The options are not have a bathroom, which I don’t like that option on up being outside a lot, uh, or find out an alternative. So I will keep everybody up to date. Cause this is going to take like a year if everything does happen. So I’ll keep everyone up to date on the progress. But right now, We don’t know.
It could be anything too, like the, was it the Chinese where you just have like a whole, yeah. Fill the hole. I mean, he does say composting toilet, but [00:17:00] dig a hole in the ground. It’s Savage. Yeah, I could, it was a joke. It was a joke. Well, it’s yeah, it’d be worse for you though. He’s thinking about it now. I’ve already thought about it.
I tried not getting a bathroom in there before we started, because it costs more money to have a bathroom. And Emily is like, stubbing idiot. You need a bathroom if you’re going to work out there, just number ones only appreciate you, Emily. Yeah. Oh, the second thing, I’m gonna have to go off camera for a second.
See, in a second pans over there we go. I got a new phone. You guys, um, here it is. The dumb phone and no sponsor. It is a dumb phone. It’s called smart. It’s called the light phone. It’s called the light phone and it does, it does nothing. It can call and text message and it’s pretty, pretty awesome. I just set it up yesterday and it really logistically I’m going to have two phones.
So I have like iPhone during the week. And then this is [00:18:00] becoming what I’m calling a weekend phone. Um, Just to not use my phone. I hate phones. I do. I just hate them. I have, since they came out the first iPhone, I got hated it and I’ve been that way ever since. So this is my new phone for the weekends, at least, but I phones are such a useful tools still.
You know, if I completely got rid of the iPhone, I’d have to get a GPS for my car. A new digital camera and then I’d also have to have a phone. Wait, your light phone does maps, does it not? Um, not out of the box. I think you have to add that to it. I haven’t figured that out yet. Um, literally got it last night, so I haven’t, I haven’t done anything.
I know there’s like you can add like podcasts to it and other, there are like three or four apps that you can, I haven’t done any of that yet, but anyway, I do think iPhones are incredibly useful for things like. The team builder app, where we deliver all of our workouts and you know, a [00:19:00] lot of the, the way we run the business, but, uh, on the weekend, I don’t need a lot of that stuff.
So I’m going to try going iPhone free and I’m looking forward to it. It’s going to be awesome. So not a sponsor, but go check out light phone. I think they’re pretty cool. Pager. 2.0, it’s yeah, it’s a step up from a pager. All right. You guys want to get into study? Let’s do it. Here we go. Let me do something real cool here for the video viewers on tired.
There we go. So the study is eight weeks of high dose curcumin supplementation, may attenuate performance decrements, following muscle damaging exercise. This was a very long study in which they set a lot of things. And I’m not going to go over all of it. Uh, but I will go over the basics. So they had 63 physically active men and women.
Uh, they were randomly assigned to ingest either 250 [00:20:00] milligrams of a very specific product that was called Kirk. You when, uh, with 50 milligrams of curcuminoids. Or a hundred or a thousand milligrams of curcumin with 200 milligrams of curcuminoids. I don’t know if I’m saying that or a cornstarch placebo PLA for eight weeks and a double blind randomized placebo controlled parallel design.
At the end of the supplementation period subjects completed a downhill running protocol intended to induce muscle damage. Muscle function used ISO. Muscle function using ISO kinetic dine dynamometry and perceived soreness were assessed prior to, and at one hour, 24 hour, 48 hour and 72 hour post downhill run.
Uh, and it was relatively long. I think it was like 56 days. Um, which is a pretty decent study. And that’s about all, you need to know what they, I’m not going to go over everything that they were measuring, but what they were really looking at, if you’ve listened to previous podcasts, uh, we [00:21:00] found out there was a great study about how vertical jump is a phenomenal test of your physical readiness.
To like train that given day. So if you can test your vertical jump and it’s a couple inches shorter, you’re not fully recovered, you’re not going to see as good a performance. And this is kind of what they were doing. It wasn’t necessarily the vertical jump, but they were looking at how much power you could produce and how, how well your, your muscles were functioning, how much power they could produce.
And then they also looked at, um, you know, some subjective, how sore are you type, type measures. Um, so I think that that was, um, it’s pretty decent. They didn’t get into any, um, deep blood work or anything like that, which would have been cool. Cause I think, um, we’ll talk about this and it’s, uh, application for athletes, but I’d also like to talk about, uh, curcumin just as like a health type thing, other reasons you might want to consider it.
Uh, but that’s it. I have very specific takeaway. [00:22:00] That I’m not ready to share. So I’ll just throw it to you guys. What do you guys have on this one? The vocabulary. And this was a mental sweat on it all on its own. As we found out, uh, it was strange how they only did. One time testing and then they tested their recovery from it.
So they had, I guess this, this entire supplementation period, normally what I would expect, but these studies that we see a lot of is that, okay, they’re taking this supplement and they’re doing some sort of fitness testing throughout, even if it’s once a week, but this was, Hey, here’s all your pills come back every week and then we’ll see you in a couple of weeks and then we’ll do.
A fatigue test and then all these other parameters too. So that was kind of interesting why they did that. I wasn’t really sure versus testing recovery over time or how it might, or I also, I guess it takes a while for this supplement to saturate with you, like kind of like it would for vitamin D. Um, so that was kind of [00:23:00] curious, uh, how I was wondering for, for that, but.
Uh, yeah, I didn’t really, uh, I want to see what your hidden takeaway was because reading some of these, um, graphs on it was a little bit, it was a little bit confusing to me and I said it in the, in the, in our group, uh, for how it was, but that’s because the results were so minimal. Um, but still there. Yeah.
And they’re, they look in reverse cause normally like greater is better, but in these cases, it, in some of the graphs, it wasn’t you’d want it to be more minimal. And so the 200 milligram. Uh, did win out. And some, this was not an overwhelming, um, awesome study for, uh, curcumin or turmeric, but it wasn’t a bad one either.
Um, so because it does, it does come up to close to statistical significance on some areas, which means that something was happening. Um, it’s just not phenomenal, but if you look at, uh, turmeric usage for athletes in the. [00:24:00] Greater view. Like there are a lot of studies, uh, systematic reviews. We can look at all this other stuff.
There seems to be a lot of pointing in the right direction of it being helpful for athletes. But my big takeaway is, Hey, it could be something that you want to consider for the reduction in inflammation. Um, uh, other things. Um, like it’s being researched right now as Alzheimer’s prevention and actually looking really promising.
Um, and the, the biggest deal with turmeric in general is the bioavailability. Everyone’s trying to come up with a curcumin turmeric supplement that your body can actually use. Cause it’s very hard for your body to use it. So if it’s not combined with black pepper or something else, um, or made in some very specific way, your body has a very hard time.
Using it, even though it seems like from all the literature that it’s incredibly helpful for humans. Um, not just, not, not in athletes, I’m talking about for a lot of other reasons as well, but my big takeaway was [00:25:00] dosing matters, dosing matters and incredible amount. So they’re going, they were taking a thousand milligrams, um, at the high end, which was 200 milligrams of, uh, Sure humanoids and that’s, that was the only one that gave a slight edge.
Like I said, it’s not phenomenal, overwhelming, awesome for turmeric, but they were taking a lot. Other studies, people were taking 10 to 12 grams per day of this stuff, and they’re seeing much more dramatic results. So I think dosing really matters. So you’d have to take a lot to see significant amount and it also has to be bioavailable.
So if you go to Amazon, you just buy turmeric and it’s not bioavailable turmeric with like black pepper then. You’re going to be probably wasting your money. And then if you do buy the black pepper stuff and you’re taking enough for it to matter, let’s say three or four grams a day, uh, you’re going to become poor pretty fast because it’s very expensive to take that amount of turmeric every single day.
So it’s a bit unrealistic, but it could help in a lot of other ways. But the reason I say my main takeaway is dosing matters for GRA for garage, gym athletes out there. And this, it doesn’t just [00:26:00] go with turmeric, but all of the supplements. Out there, recovery dreams, all this stuff. This is what they do.
They will be, they’ll have a study like this, that ultimately the takeaway. If you read nothing else, you could, you could just straight up say turmeric is good for athletes. Um, if you didn’t dive in any further, you can just like, turmeric is good for athletes. And then you can look at the greater body of literature and say the same thing.
And then they put like 17 milligrams of turmeric in their supplement. And we’re almost seeing some results, barely seeing results that are statistically significant at 200 milligrams thousand milligrams total, and this other, all these other supplement companies are putting, like, they call it pixie dusting.
They’re just putting enough in there to where they can say that it has this cool thing in it. And this is what I want people to start looking at when they are, if there are getting fooled by the supplement industry, is that dosing matters on all these things. If you just have some secret powder that has all the recovery things in it.
Is not going to work. Like for instance, this [00:27:00] was, um, I made a, I made my own supplement two years ago as the garage gym athlete recovery. And I really, I, you know, we were thinking about actually making a supplement for athletes, but once I dove into to get any, uh, effective dosage or dosing for what I wanted to do.
That’s something that was going to be astronomically expensive and no one was going to buy it. You know, even at scale mass production people weren’t going to buy it because they would think that they would think their competitors in the market, but there wouldn’t really be because of how high the dosages that we would have that would actually be effective.
And so I abandoned that plan, but anyway, dosing matters is my main takeaway for that. Um, I’m sure you guys have some other stuff to say about, because I didn’t jump into a lot of the details of the study, uh, but dosing matters. I thought it was funny that they did the downhill run. All I kept thinking about was Tom cruise.
I can movies, you and Tom cruise running. Like, do you [00:28:00] have like a Zener background on your computer? What’s not to like man negative. I do not like Tom cruise. In fact, I like try to avoid movies of Tom cruise. Cause I know he ran a lot of movies, all of his movies, every movie. I didn’t know if you were being sarcastic Jared or not anyways.
Um, so that’s why maybe, I don’t know why I that’s what I thought about Tom cruise, but what I said, Jared. So I agree with you. I was saying, when I actually read this study, it made me not want to supplement. With tumeric, which, because exactly what you said, like tumeric has great anti inflammatory properties.
It also has some antioxidants. And if you notice the version of their, um, that they took, they have the curcumin, they had to add stuff to it. So natural antioxidants is what they said. And then basically. Um, uh, modified, uh, chemically [00:29:00] modified version of cellulose. So that way it absorbed water better. Um, so it made me wonder, like, because they took such like the dose wasn’t as much as what, um, What am I trying to say here?
Basically, I think it didn’t get absorbed in the body as well as what they wanted to, and it could have been the dosing. Um, and so cause the placebo group did almost as good as the group that had the most dose, you know, which I think was 200 milligrams or something like that, of the specific, um, cocaine.
But anyways, um, The way, the results read still didn’t quite convince me that it was absorbed in the body. Well, but it’s what I, I don’t know. That was something that I took away from this stuff. That’s the big takeaway for just the use of a turmeric or curcumin? I say both. I’ll just say turmeric. I mean, they’re, they’re talking about curcumin and I mean, that’s like the root of what you want.
Ultimately what’s going to be beneficial, but [00:30:00] if you go buy these supplements online and a lot of them have, I think it’s bio. Pepperdine or something like that. And it’s like this black, uh, black pepper, um, supplement type thing and pepper extract. Yeah. So it helps you absorb, it makes it like 400 times more absorbable or something like that.
And that’s what you need, but it’s more expensive. And so if you just, if you hear good things about turmeric and you go buy a bunch and you start taking it. You’re it you’re doing almost nothing because your body can’t even use it. Um, but like I said, if you do look at the, all the other research on this stuff, it seems like it it’s really beneficial.
I just don’t think that we’ve had a good way to get it into our bodies. You know, I, I honestly think you’d probably need like an I V of it. I think, I don’t know if they do that, but it feels like. It seems like an I V of, uh, this anti-inflammatory this really strong anti-inflammatory, uh, could be helpful for a lot of diseases in [00:31:00] general.
Like I said, there’s a lot of promising stuff that it’s doing with Alzheimer’s at the moment, but yeah, I think that’s a big, a big takeaway is how do you actually get in your money? Uh, was, I was shocked to see that they didn’t really, which they supplemented with people for eight weeks. So maybe this is that’s why, as they had already like done the study for eight weeks, essentially before they actually did the downhill test, but I was kind of shocked to see that they didn’t do any kind of, um, data analysis or data gathering.
After that one test, they tested them for, uh, Periods of up to 72 hours afterwards, but it wasn’t, they didn’t continue to supplementation afterwards. They were only running off of whatever they had ingested for the first eight weeks running up to it. And I think it would have been cool. Um, to see if they had actually put them on a program and continue to supplementation and just seeing how it affected them [00:32:00] over time.
Instead of just up to 72 hours without any additional supplementation, they just kind of supplemented for eight weeks and stopped and did this one test. And then they tested, you know, their recovery over the next 72 hours. And I just think it would be cool to see another study done, to see if, if continued supplementation, you know, Either either continues the benefits that they saw or increased benefits that they saw over time.
Um, they did say the 200 milligram group did see reduce muscle soreness, um, up to the 48 hour period. Uh, it wasn’t a whole lot more. Muscle soreness. I think at the, at the most, it was like 26% less muscle soreness than the other two groups, but still, um, I think, you know, reducing soreness is good. It’s especially good for rated perceived effort for coming back for your next training session.
So if you can do something to reduce your soreness, you’re going to improve your performance for the next [00:33:00] session. And so. There there’s, there’s some small benefits to it, but it’s kind of like you guys said, you know, to really get the absorption that you need, you have to go for a specific, you know, a specific concentration and things like that.
So, um, there, there does seem to be a threshold there for effectiveness, and that’s a big point. I have no idea why they did that to just kind of piggyback on what you just said. Yeah. Why they stopped the supplementation during the testing. Uh, does it make zero sense to me? Because if you think about, if you try to like put this submit in relation to another drug that someone might take, just think of like ibuprofen, like if you were to take, you could take ibuprofen every day after you train and significantly reduce, um, You know, swelling and inflammation and all this other stuff, but there’s a lot of bad that comes with taking ibuprofen every single day.
Right. And so if you could do it naturally, that would be great. Um, but I don’t know why it’s like, they missed the point, you know, it’s like sometimes. It’s [00:34:00] like sometimes he’s like, non-athlete scientists are the one who runs a study and they don’t get it. Like they don’t understand why an athlete might actually take it.
You know, we’re not looking for some sort of miracle drug, but if you’re, if you’re telling me like, Hey, you’re squatting three times a week. If you were to take this every single day, You’d be more ready to train on the second day of squatting as you would, without the supplement. It might lead me to take it more.
I would just have to know, I need to take it throughout the training time. So that’s very weird that they stopped it. And I think that’s a really good point. Uh, Kyle, I don’t know why they did it. I honestly couldn’t even. I can’t even venture a guess. I don’t know.
Yeah. I would, uh, agree that I think it would go best with like, if you’re doing a program like ours 12 weeks. So it was like, if you already loading up, then it’s not all about one training session to get sore from and recover it’s week two week, three week five that you really need to actually have that.
Available in your body to that, to, to keep going with the programs, because they’re [00:35:00] going to escalate over time versus just the one training session you’re going to beat yourself up and it’s like, Oh, this person recovered a little bit better, but maybe if that was strung out over time, the results might be a more obvious.
Yeah. So I would say we didn’t say it was awesome. But it’s something that everyone could still look into. It’s not going to be a miracle drug, but if you are looking for it, uh, I, I know more than a few functional med docs who, uh, will prescribe something of this nature. If you have like, um, The C reactive protein.
Is that the one that’s, um, the inflammation. If you come back with some high inflammation in your blood work, they’ll have you take some sort of turmeric supplement. And to be honest, it actually works. It can reduce the inflammation. Um, So there are a lot of benefits to taking it. So I wouldn’t say, uh, I listened to it on the Grazia madly podcasts.
They said it wasn’t that great. We’re saying it’s [00:36:00] not amazing probably for athletic performance, but there are a lot of other health reasons that you might want to consider it and something that you, you should look into. And then if you are looking at supplements that also have turmeric in it, probably not worth your time, money or energy.
Cause it, it most likely doesn’t have a high enough dose to matter.
All right. Let me, uh, take this off the screen and Joel will tell us what we’re talking about. All right. So I think to kick this off, I think Kyle should say what he said yesterday in our meeting. What this topic is. Oh, Oh, Oh. Um, um, Nonsensical statement on staples, staple, footwear. Yeah. Non-stable staple shoes because my non-stable stable foods got some crap, uh, but we’ll just move on from that.
So, and this footwear has actually come up. It always [00:37:00] ebbs and flows in our, in our closed group and just came out recently with some people. So I thought about doing this. It’s good to kind of touch base cause uh, our shoe preferences, you know, kind of ebbs and flows and. Companies change designs, things like that.
So we’re talking about our shoe references and like footwear recommendations and also for different types of training, because we don’t just do one type of training. It’s not a, at least for me. I mean, I think Jared, whereas most of the same shoes for everything that he does, but. I have probably five or six different types of fitness shoes that I wear for different things.
So, um, I’m just, yeah, I’m just going to slightly change. So anything you’ve heard from me on, in the past about footwear. Get ready to have your minds blown. Ooh. It just say you don’t wear shoes anymore. Why did you ruin it?
Great. Now maybe I should just go first. Um, Jared’s going first now let’s start with training at [00:38:00] least. So anyway, I run in ultras. I think I’ve talked about that before. I really like ultras and I use those for running and now lifting. I do actually. I’m just barefoot. So I have two pairs. No, I have one, one pair of shoes that I use and it’s for running.
And then if I’m in my garage, squatting lifting, I am barefoot. That is it right now. I do have nanos, but I’m not. Um, I’m, I’m a fan of nanos. They fit my foot really well. That’s a big reason. Why not? Any other reason I’ve tried every, like I’ve tried the Nike I’ve tried. The ultra ultra has their own like cross training shoe, but it still doesn’t.
It doesn’t fit as well. So I do like the nanos for like, uh, in the garage doing multiple different modalities type shoe, but that’s not the type of training I’m doing it. All right. Now I literally squat and I run along with Kyle. So when I’m just squatting and running, I’m barefoot and I am in running shoes.
[00:39:00] So that’s about it. And squatting barefoot is fine. I actually like it. I don’t have a lot to add to that running because Joe is so much underwrite at the get go. Kyle, do you also only do running shoes and barefoot? No, actually, uh, I’ll say, I’ll say this with getting into, you know, running a little bit more and enjoying it a little bit more, whatever.
Um, part of what has helped me enjoy it a little more is having good running shoes and, uh, went to a store and had them. You know, actually measure my feet and all that stuff and got, uh, got good shoes. And it’s the first time I’ve ever had good shoes that actually fit the way they’re supposed to fit. And that does make a big difference.
Um, and the shoes that I use are a Brooks ghost 12. They’re really, really cool. They look really cool. That’s also part of it is I now look cooler running because my shoes are awesome. [00:40:00] Um, Brooks goes 12. That’s the, that’s the shoe that I’ll run in and just use for general training. I don’t have like cross trainers or anything like that.
Um, and if I’m not lifting, I will lift barefoot if I’m like under a certain intensity level. So if it’s like, if it’s, if it’s under. 75%. I’ll try to lift barefoot, especially dead lifting and squatting. Um, I’ll, I’ll do it barefoot just because I don’t want to be. So I want to, the reason that I have the weightlifting shoes that I have are because of my ankle mobility issues.
And so, but I don’t want those to be like a crutch for me. I want to actually work on my ankle mobility as well. And so if I’m under 75%, I’m typically. Lyft and barefoot, just so I can also work on ankle mobility, but above 75%, uh, I bought specifically for the BCT track and really happy that I did. I got the Adidas added power, weightlifting twos.
Um, I bought them from [00:41:00] rogue. I don’t know if rogue has any left, but I bought them from rogue. They’re really, really awesome. Um, and have completely changed the way that I squat feel really, really good. So really, I only have. Two pairs of fitness shoes that I use now. Well, I’ll say obstacle course running.
The last time I ran the beast, um, it was innovate rock light to nineties. And so that’s what I ran in. So, but it’s not a sponsor. Not a sponsor. Um, haven’t done barefoot is a sponsor, just so you know, I haven’t done any, any sports and races this year, obviously. Cause COVID shut them all down. So, but I’ll say that, you know, if we’re getting into Spartans again next year, then I’ll have innovate song.
But anyway, just for everyday, it’s just those two, I’ll say one more thing. All right. So I do had, I had Altra. You reminded me [00:42:00] ultra trail, some sort of ultra trail running shoe. Um, I did have that. I threw them away after our last Spartan race. I just put them in the trash. So those are gone. I don’t have them.
Maybe the next time we do a Spartan race, I’ll buy some more. And another thing I, I posted a, it was essentially a cycle PR, so I hit four 45 on the squat and I posted that on Instagram stories and I was barefoot for that squat. And I will say the comments or replies messages, whatever it is that I got to the due to the fact that I was barefoot was overwhelming.
Um, a lot of people were like, wow, you’re barefoot. I really think you guys should try it out. It’s not that crazy. Like it’s not, no socks might be dangerous. Your feet could slip or something like that, especially depending on platform, but try out some barefoot squatting it’s it’s good for you. Ashley what’d you get?
So I two only basically use two [00:43:00] different types of shoes. Um, and it depends. So I, for running. I thought you were going to steal my thunder. Kyle gave you the, I just went right there. You did meet on the bone for you and you should go to a store that has, um, a running test for you. Like they actually put you on a treadmill or they let you run in the store.
Like they have like a mini track. Um, there’s a place up in Raleigh. That’s up in, um, North Hills that I absolutely loved. Like they had this little track purposely for you too, to see how you run. Like if you pronate or supinate or, you know, I have high arches or not, um, you can do Brooks actually has an online test.
You can do yourself. Um, I would suggest to have someone look at you when you do it though. Cause you can see if your knees buckle in and whatnot, and then it tries to generate like this is the shoes that you should use. Um, so I am actually [00:44:00] in the launch because I have a more like neutral. Run. Um, and I think a lot of that is because of PO’s running.
Um, like I said, in the podcast before I took a pose running class. And so, um, and I don’t have very high art arches and I don’t pronate. And so, and pony just means like you come inside, um, and you should be able to tell like, in your shoes, like where they’re wearing down, it’s the inside of the shoe, the sole or the outside of the soul, then you supinate.
But, um, Anyways, I run in lunches. I really love them. Just like Kyle said, Brooks are a fabulous shoe. I used to run a Mizunos um, like when I was just running to run and I really liked those too, so, but yeah, I switched to Brooks and then. I like my Nike Metcons I have narrow feet. So, um, they work really well for me.
I can actually purchase them and the actual shoe size that I’m in, like not have to go half size or a whole size, like some people have two in the Metcons, [00:45:00] um, and they feel very stable for me for lifting. So when I’m going, one rep max is I just lift, I lifted my Metcons from now on. I used to have weightlifting shoes.
They weren’t like hardcore weightlifting shoes. They were the CrossFit version because you know, when you’re in CrossFit, they tell you, you got to have weightlifting shoes. That’s what I had. Um, And then I’ve only ever done one Spartan B. So I have innovated for that cause uh, I was influenced actually, Kyle, let me know of a sale, so yeah, I’ve got innovates as well.
And then, um, when I play soccer though for like playing around, which has been a hot minute, but I, I really want to get on like a nice co-ed team. Again. I really like Adidas. For soccer and I, I just use the COPAS. They’re heavier than normal people will argue with me all day, but they are just classic shoes.
I think they’re just a hundred bucks. They work just fine. And that’s that’s yeah, those are my shoes. Very nice. You went into the soccer realm. I don’t have a brand [00:46:00] specific for soccer. I think I have a, both Adidas and Pumas. I have two different pairs that I wear from different. Different reasons. Uh, training though, I am rock.
I’ve been doing the, uh, nanos for the last year or two, and I like them. I have two different pairs that I’ll alternate between. I used to be all about the innovate F flight, one 90 fives or something like that. Super thin super light, basically zero drop. I still really, really liked them. Um, they would just.
Wear and tear because they’re so thin they would kind of fall apart slightly easily, but I still like them a lot. Uh, I just started wearing nanos. There’s a little bit more stability as far as for lifting goes. Um, and I have a weaker ankles, funny, little more ankle support, but I still really, really like innovate.
They had to pretty a lot of really good products and I have the same, uh, rock Lake. Trail shoes, which I love. And I would like to try their regular running shoes, but some of them are a little mixed [00:47:00] between they do. They’re much more in the trail realm. So you’re looking for good trail shoes, check out innovate.
And there’s also one that do mix. Street and trail. So if you’re doing like more level ground, or like rebel, um, dirt road, kind of things, they have those as well. Uh, right now I have my running shoes. I’ve been using the same ones for the last year or so. And I bought like two of the pairs this year. And that is new balance.
I forget the number, cause it’s like a 3,600 number or something like that’s four digits. I don’t remember. Uh, there’s a diner in there or something, and those are really good. I have, I have really high arches. So for anybody that else has really high arches, um, They’re they’re pretty good for, for that.
And they also have, have really good ankle stability and it did make a huge difference as well before I was running in just regular flat innovates. And then I started helping my miles more and it makes a huge difference. Um, so it was really good. And for the Brooks [00:48:00] crowd, Liz where’s Brooks and she has super flat feet.
So the exact opposite. So depending on what your feet are, uh, which is also why it’s good to go to a running coach, running person, sales person, uh, those. I also have lifters innovate, fast lift for lifters. If you can’t tell, I like innovate, even though I don’t wear them as much anymore, they just have great products.
Uh, but the fast lift I’ve had since like for like six years and they’re a bit beat up, but I rarely wear many more kind of like Kyle, I don’t even check them on until I’m at like 75 or so percent for squat. And it’s just only squad is what I use it at. And I don’t do wholly lift or anything like that much anymore anyway.
So they only come out. On heavy days. Uh, basically the same way anytime I’m using the belt is when I’m using my, my lifters. You don’t BCT you wear them a lot more. Well, strength, we’re getting into some heavier stuff, but I’m okay. Not wearing them three times a week. Uh, what [00:49:00] lacrosse I have, I think I actually wear.
Um, I were actual lacrosse. Uh, the brain for that is warrior warrior is a big liberal house brand. They mostly just do lacrosse and field hockey. So they’re very, very niche, but I wear actual lacrosse cleats for those they’re similar to football this a little bit less steads um, they’re kind of like what kind of football, American football or American?
Well, so they actually, they are a cross between American football and European football because they cause the speed that you have to have, but also the grip, um, Uh, football cleats are much bigger studs. Uh, yeah, they are. Yeah. Okay.
Uh, I do have a high here. Do you have a pair of the other sitting? Right? I can see them right now. Can’t remember the name of the finger, the finger. No shoes by room. [00:50:00] I literally wanted them twice, but I’ve actually hiked or done water stuff in them more than anything else. You ever walk in a bathroom with those on like a public bathroom?
Feels weird now. It’s like you’re barefoot walking into a public and it’s like, it freaks me out. I had those, I, I wore them quite a bit. Well, just think about it. Would you ever walk barefoot into a public restroom? No. Yeah, but that’s what it feels like also wouldn’t wear those, those types of shoes anywhere.
So I, I did, um, bear for like a really wet height. Yeah. Right. Goodness. Now I know how you feel about me squatting barefoot. Yeah, I agreed with you on barefoot. I do it myself. It doesn’t seem like you actually agree. I don’t walk around in public, like big difference. If you go to like Australia, New Zealand, people are walking into the grocery store barefoot.
They just, the barefoot culture there. It’s weird at first. [00:51:00] Yeah. I’m just like, People, I can just think of like public floors. Like it’s just the most nasty thing to know. I think that my all time mile PR was in those barefoot. She was just so we’re all on the same page. All right. Time to break. I know it was like wanting to get that five minutes baffled, but I’m not doing it again.
Right. I’m in shoes now because, okay. Yeah. I was like 10 years who knows? Yeah. Um, do you have any more, how about your dress shoes? Yeah. How many more shoes do you let’s talk about all of them today. And what are the slippers before bed? This shoes have actually gone down some, uh, because I used to have like the Metcons as well for certain things and, uh, yeah, I don’t know what else I have my, you know, whatever I feel like wearing like Metcons or something like that.
I’ll wear, I’ll play for disc golf, my disc golf shoes. I don’t have [00:52:00] golfing shoes. I just wear whatever. Oh, where am I now? Where am I running shoes for disco? What’s you’re not running. You were doing your running shoes. They’re my all purpose shoes. You more lateral limited amount of miles. Yeah. You’re sidestepping.
My soccer shoes are my CrossFit nano those Reebok nanos because they have a lot, they have lateral stability. So I can, I, you can’t, I can’t do it with my. Ultras. They have absolutely no lateral stability to where I roll my ankle. Like every time I try and play soccer, so I switch. Yeah. I’ve been playing a lot of soccer in my backyard.
I’m getting pretty good. I’m thinking about. You know, going up against Ashley now, maybe going for it, like maybe going pro. Oh my gosh. Okay. I mean, this will be 10 years from now or so. Not, not now. I think we should move on to the workout. Yeah. Okay. We got quarter mile for humanity. [00:53:00] Today. That was good though.
I mean, if anybody wants some, some shoe recommendations, there it is. Uh, Barefoot’s probably best. And then what everyone, what everyone else said, and Brooks was clearly a sponsor. We say there are no sponsors, but that was three out of the four on the team saying Brooks is where it’s at. Yeah. But they have our money.
So they’re definitely not. We’re sponsoring Brooks. Yeah. All right. Quarter-mile for humanity with barbell in the front rack, perform Tim total lunges five each leg, then stop, stand in place and do five reps of push press. You’ll continue, continue until you have completed 400 meters or one quarter mile distance.
If you don’t have a 400 meter distance or can’t do then do 60 rounds,
Joe, your post-workout love cracks me up. Okay.
Yeah, that says, anyways, you should go to jail. My notes, my notes are very simple. [00:54:00] Uh, all it says is post-work I love. And that is because anytime. Yes. Ouch. I just, my first thought when this came up pouch and that’s it, uh, anytime there’s lunges in a meet yourself Saturday, you better believe it. Legs are going to be pretty tore, sore.
Okay. Your, your quads are going to be kind of beaten up. So my note was post-workout love. So smash those quads. Do some sort of couch stretch. Uh, if you want to enjoy your, your Sunday, your holiday weekend, then I wouldn’t know. That’s next week. I’m wake behind. Anyway, do you want to enjoy your Sunday or whatever’s after this workout, then give some post-work love.
And I will say I have done this, but before it was a meet yourself Saturday it’s a lot of years ago up, up like this, uh, What’d you name it? The drag, such a drag of such a drag. Yeah, it might just boiler alert. We’re doing it three weeks in a row. [00:55:00] Uh, I was going to keep that from everybody but dash, but anyway, that one could easily turn into me yourself Saturday.
I’m laughing. Every time I see someone’s posted right now, because. As of recording this we’re only one week into people having done it, but yeah, by this week, yeah, by the time this shows up, they’ll already look into it and we can be like, Oh, we got it again. I have skin on my forearms. Remember how many quitters we have?
And when I did a Murph practice three weeks ago, Yeah. Yeah. I said where nice leaves for this. If you’re going to do it on the concrete. Um, so if you, because I do it on my road so I could walk because I said the 60 rounds, if you can walk. Do it like, just like this round sucks. Like, I feel like it’s worse than the actual quarter mile.
So, um, where the nice leaves on the concrete don’t tear up your knees and, um, and do it in workable sets. So if you’re gonna go for, I don’t know, [00:56:00] 10 sets of this before you drop the bar belt, you know, try to stick to that or whatnot, just to try to get it done as quickly as possible. But yeah. Find something that works for you, whether that’s five sets, 10 sets and stick to that.
I think it depends on how tall you are, because I could probably get a quarter mile done in less than 60. Liz might take 80 steps cause she’s a little bit eat a little bit true. Yeah. I know. I definitely do it under 60 rounds. I don’t take 60 rounds to do the quarter mile.
Okay. So my advice is, choose your weight wisely. Um, the white that’s still the barbell. And just embrace the suck. Uh, I will second what Ashley said about trying to do it all 400 meters, not doing the 60 round 60 rounds is brutal. Um, but I would just say embrace the suck, just go to that dark place and get it done.
[00:57:00] Um, tunes for this one, uh, something angry and that’s becoming like an official, like. We got to start throwing that into workouts. What? Yeah. Right. It’s like a pairing, like a wine pairing with dinner. Like what would you kind of music would you pair with this workout? Hmm, I like it angry, angry for this one.
Now a little rage against the machine or something that makes you angry. So like jazz music, angry music. No, no, no, no, no, no, no. jazz is never, never, I suggested ever it makes you angry that, sorry, sorry to all the jazz fans out there. But it’s like the, the workout puts you in the dark place. You don’t need to go there with, like, you don’t need the music to make you angry.
You need music to compliment your anger that comes from the workout, your anger, not something. [00:58:00] Yeah. It’s, it’s like solidarity, right? Not something that. Puts you over the top. Jazz is never a suggestion, sorry to all the jazz fans out there, but rep in heavy back squats to frozen the soundtrack yesterday.
What’s wrong with me as a two year old exercise, she was out there and she wasn’t in the best mood and I still have like half my workout left. And so it was like, okay, let’s try this out. Frozen. She was in a much better mood going as normal and all right, I have to let it go. I was going to say you can’t let it go.
I finished the workout. Uh, I basically did most of the workout to the frozen soundtrack, so, Hmm. Yeah, no, that’s not what I would do for this. My only advice here, uh, would be. Lunge properly. And I’ve been noticing this a lot. Um, [00:59:00] don’t lean forward when you lunch. And if you do make it the most minimal lean that you can, uh, I’ve been trying to brief this more, an athlete briefs too, on the hard to kill track.
Uh, because when we have like box step-ups, I’ve seen like a video posted or people doing it to where they put a leg up on the box and then they lean as far forward as they can. And then step up and I get it because it’s taking a lot of the weight out of what you need to do and just. Displacing it and in a different spot, and this is the same lunges.
Um, it’s going to be better for you if you can really keep that vertical, upright torso. And that’s no different here. And it’s even a little bit more challenging here because you’re holding a barbell on the front rack. So you’re going to want to lean forward. So try and keep your shoulder blades kind of pinched together, upright torso and lunge, maybe a little bit more uncomfortable, but way, way better for you.
And so I’m not just saying this because I want to work out to be crappy for you. It’s just better for you. My, if you’re going to do [01:00:00] repetition, the mind is we will make them perfect repetitions. And I’ll just say that with lunches in general. Um, I don’t have much else because the, you have the rest built in there for you, so, you know yeah.
You get to rest every couple of steps, not that bad. Um, I love your meet yourself Saturday tips. The great, yeah. Don’t base your weight off of the push press. That should be like the easiest part of the movement by the way. Your traps are going to be smoked after this as well. So it’s empty barbell for everybody, right?
No, I think you could pick your way. It just says a barbell, a barbell in the front row. Good. I mean, I’ve done this with 65 pounds before. I’ve never I’ve yeah, I’ve done it with 95. Okay. So I guess my official recommendation would be your body weight. Is that what you just said? Not to do Joe. Okay. Wow.
Unbelievable. I’m kidding. Can you [01:01:00] imagine if I started 185 pounds walking lunches, it’s like meet, meet yourself Saturday or, and I’m here Saturday. Uh, the iron mile, but way worse. Yeah. So try a bar bell. How about that? I’ll make it easy for everybody. Try and empty barbell. If this is the first time doing it and then you, next time you do it, you can add a little bit more weight.
A big old softie. Yeah. I’ve built in rest of that workout too. I must’ve been in a really good mood that day, so, Oh man, that’s it. Um, we are officially sponsored by Brooks now. So no need to go sign up for that free trial. Obviously. I’m kidding. No sponsors here. Uh, but how you sponsor the podcast, how you keep us doing what we’re doing.
Programming Christmas lights on Ching. Keeping the Christmas lights on. Um, and all the things that that we are doing is you go to garage method.com. You sign up for a free [01:02:00] trial, you become an athlete and we support you. You support us. It’s a very awesome relationship. Uh, but for all those who are a part of the community and have been for a long time, we’re rolling into the holidays.
What’s your plan. Kyle asked this in the group the other day, what’s your plan of attack for the holidays? We’re going to keep pumping out programming. We’re not like, Oh, it’s Christmas day. Maybe we should just have like an off workout. Nope. We’re still programming. According to what the cycle goal was originally.
So we are also closing in on the end of the year. So you’ll start seeing more stuff about the next cycle, uh, coming up in January and all that we have going on. So if you aren’t a part of the training and you want to get in like, Do it now. Why not now? Not like I’ll wait till Monday. Wait till Monday is I’m not really gonna do much.
How about you start today? So go Grazia matthew.com. Sign up for free trial, but that’s it. That’s all I got for this one. [01:03:00] Sure cakes and everything else. That’s nice girls. Oh my God. Wow. So, so you’re going to leave it in. So your first thought out about girls. Have you ever watched the news before? That’s not how they stack there.
That that’s settled is definitely what is that? I remember my first newscast. You might as well just toss them up in the air behind you. Now people are really gonna wonder what upon, what is powder puff girls?
Just in the meeting just right now. Just that like stop the recording. I think we got 30 seconds. Is it? Do we get enough? Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. You can learn about our training. [01:04:00] Let us send you a copy of our book, the garage athlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.