Hey, Athletes! Did you know Concurrent Training can be beneficial for not just your physical health, but your emotional health as well? Don’t miss out on this week’s episode to find out about this and more!
Episode 110 of The Garage Gym Athlete Podcast is up!
Concurrent Training for Mental Health
For this week’s episode we have Jerred, Kyle, and Trampis back again! The guys are covering a study on concurrent training. It talks about the emotional/mental health benefits of concurrent training. The guys talk about their takeaways on this one and give you advice on how to Kill Comfort with this one! The topic for this week is another AMA. Travis asks about breath regulation when wearing a weighted vest during workouts like Murph. The guys dive right in and give some good tips on how to deal with this. For this week’s Meet Yourself Saturday workout we have Perpetual Motion.
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 58-MINUTE EPISODE WE DISCUSS:
- Concurrent Training
- Breath Regulation
- Perpetual Motion
- Emotional/Mental Health
- Vested Workouts
- 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
- A 16-week concurrent exercise program improves emotional well-being and emotional distress in middle-aged women: the FLAMENCO project randomized controlled trial
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!
Jerred Moon 00:02
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with cow Shrum and trampas Beatty.
Kyle Shrum 00:11
It’s going on. Maybe, maybe it’s fun, sir. Oh, I
Yeah, if the first time doesn’t get screwed up the second I’m definitely
Jerred Moon 00:23
going in, you just don’t know what’s gonna happen. Alright, so I spend like a weird mixture of people not being here, people here but the constant right now seems to be Krampus so I feel like he’s really holding it down for the team dedication. Yeah. Yeah,
Kyle Shrum 00:45
we can nigga.
Jerred Moon 00:47
There we go. So we’ll get into it. But Welcome again. trampas we’re glad to have you here. And in the future. Maybe I wasn’t sure. Alright, we’re getting into some science today. A 16 week concurrent exercise program improves emotional wellbeing and emotional distress in middle aged women. The Flamingo project, randomized controlled trial of 2021 was it Flim Flam ko flamenco flamenco. I wrote a flamenco manga I ever met. I read it as Flamingo every time during my prep. And so it had to come out during the actual recording of the podcast. Cuz it’s, I don’t know what that project is. I should have looked more into it. But I don’t think that project, I knew someone would have looked it up. So we’ll get into it. But we’re not diving a lot into the project itself. We’re diving into that. So feel free to educate the listeners. Kai, what is that project?
Kyle Shrum 01:54
Let me get my sticky note. flamenco is a an acronym that stands for fitness league against menopause costs. So I
Jerred Moon 02:11
stopped the acronym. I didn’t know if there was going to be anything further. So
Kyle Shrum 02:14
no, it’s an acronym.
Jerred Moon 02:17
It is actually an acronym that stands for something else.
Kyle Shrum 02:22
You’re welcome. specific project that’s geared towards female health and vitality,
Jerred Moon 02:29
which is very cool. We don’t cover enough female studies on the podcast and to be honest, females are not very well represented in scientific literature, just by nature, I don’t know if it’s because a lot of the studies we look at are more strength training based. And it’s harder to recruit female athletes or something like that, I have no idea why it is the way that it is. And Ashley’s not here. But again, I don’t think that this is super specific to women. So if you are a man listening to this, I pulled up a bunch of other research studies that came to very similar conclusion on diverse participants, men and women, women only men only. And so I think overall, the science that we get the takeaways that we get from this are going to be applicable to basically the entire garage mathlete population. But this one is really cool. It’s a randomized control trial. It included 150, middle middle aged women. They’re doing the study to analyze the influence of a supervised supervised concurrent exercise program on emotional well being and emotional distress in middle aged women. So concurrent exercise, they’re doing resistance training, and they were doing aerobic exercise. And the participants were allocated into a counseling or exercise group. The counseling group attended conferences on healthy lifestyle, including diet and physical activity topics. The exercise group followed a 60 minute concurrent aerobic plus resistance exercise training three days a week for 16 weeks. One thing that I found interesting, which they didn’t have a lot of detail about in this specific study, but it said that they adjusted for body mass index and Mediterranean diet adherence. So I guessing that those two things I don’t know, I didn’t catch what the body mass index parameter was, but I’m guessing they are excluding people of within certain parameters, excess body mass index, or maybe too little event. And then Mediterranean diet adherence to the Mediterranean diet is primarily like the Paleo diet but fish only, you know, and it’s the best way I could describe that. See, the I’m just gonna jump to the takeaway, because I don’t think there’s gonna be a lot of surprise on this one. But it said a 16 week concurrent exercise program improved emotional experience in middle aged women specifically women in the exercise group significantly improved their emotional well being in emotional distress through greater changes in positive effect and negative effect compared with the counseling group. So the concurrent exercise program actually outperformed the counseling group in overall emotional and mental well being, which I think is I don’t know, I guess as a fitness coach is not surprising. But a lot of people may find that surprising, especially if they know anyone who’s struggling with some sort of mental health issue, or, you know, even if you yourself are struggling with this, we’re going to dive into some ways on how you could tackle it and some of our takeaways from it. And I’m going to talk about some of the research. But first, I want to hear from Team What did you guys think about this study?
Kyle Shrum 05:45
I thought it was really interesting topic. Going into to the mental health side of things and seeing, you know, comparing different kinds of interventions and things like that, I thought it was a really interesting study. And I’m glad that there’s also literature out there for everybody, you know, a mixed mixed group, male only female only, I’m glad that they’re investigating all sides of it. Because we talk about mental toughness a lot. Here, your garage team athlete, but we don’t specify mental health a lot. And I think that’s actually that there. It’s, it kind of underlies everything that we talked about. But we don’t explicitly talk about it as a specific topic as its own standalone thing. So I thought it was a really interesting study to look at also like that it was a 16 week training program. That’s one of the longest ones that I can remember, at least right now off the top of my head that we that we covered three days a week for 60 minutes each session for 16 weeks, I think that’s an awesome intervention, I think that’s an awesome program to put people through. And, and using concurrent training, you’re not just focusing on one specific thing. So we don’t just have people who are doing like a bunch of leg extensions, you know, stuff like that. It’s it’s concurrent training, it’s a blend of both, which is, it’s kind of all the things that we like to talk about all the things that we like to focus on. So I really enjoyed that. And seeing the, the results as well, it wasn’t just that the concurrent training, outperformed the counseling only group it outperformed it by leaps and bounds like it was, it was a huge difference. Huge difference in the two interventions. And so I just, I thought that was that was really interesting as well, just seeing how, how training is is so good for your mental health in that counseling alone, was was not as effective. Now, I think we have to say, as well that it’s good to have a blend of both. And I think it’s individualized, just like we say about everything. I think it’s individualized, like the specific intervention that you personally need, is probably going to be a blend. And I don’t think that this study was meant to was meant to discredit the value of counseling, you know what I mean, in therapy, I don’t think that’s what it was meant to do. I just think that I think it was meant to show,
Jerred Moon 08:19
here’s another option, you know, what I mean? You know, counseling is not the only way that you can improve your mental health training helps you as well. And so when something outperforms something, it doesn’t mean the other thing was ineffective, or, or moved in a negative direction. Like if we both race for a mile, you know, and one person finishes faster. We both ran a mile, at the end of the day, one of us just did a little bit quicker, a little bit better, so to speak. So yeah, it’s it’s not to like, definitely not throw any sort of negative comments towards counseling or therapy or anything like that. Those are all very viable options.
Kyle Shrum 08:56
Right? Absolutely. And that’s something that’s always, always stuck out to me as well of, with with my mental health, and with just like energy and all that. It’s like, it’s just kind of strange. If you just think about it, how training you expend energy to train, right? But you get an energy boost from training, you know what I mean? So it’s like you’re spending energy to get even more energy back, you know, and you’re spending, you know, expanding some, maybe even some having a push yourself through through mental exercises, but your mental health, your mental state feels better afterwards. You know what I mean? It’s just, it’s crazy to me how that works out, you know what I mean? Because it seems like it would be the other way around. If you’re spending this much energy on a training session, you’re going to be out that energy for the rest of the day, or that that mental acuity for the rest of the day and actually, it’s the opposite. For for the most part, it’s the opposite of training actually gives you an energy boost and a mental acuity boost and all those things. So I’m glad I’m glad to see such strong evidence. As well of just how much it can help your mental state, Travis, what you get? Yeah, I
mean, I agree with basically everything you said there. One thing I was thinking about, you don’t know, you don’t know any of these women, you don’t know any of their history. So I was wondering like, what is their situation coming into training? Do they have any training history? Do they speak to anyone on a regular basis, um,
I think that
it just going in and getting trained to do something that may be all the counseling, you know, they needed to, was just, you know, some human interaction. Just, and when was this study done, I don’t remember seeing that 2021 2021. I mean, how many people are going through emotional distress for 2020 still haven’t had any interaction with anybody, they get to come out and do a, you know, some sort of training or something like that, and get and, you know, get some human interaction with them. So they may have been getting a blend of of counseling, or just interaction along with training. So and that’s what I was saying, you know, is it some people just need alone time introspection, physical training, you know, you can get all of that from, from doing some sort of concurrent exercise. Some people just simply need to talk to someone, but pretty much everybody needs some amount of both in life to, you know, get over any sort of emotional distress. That was, that was my main takeaways from this study.
Kyle Shrum 11:41
Yeah, I think that’s a good point. This is an interesting time, you know, to be to be conducting and publishing a study like this, you know, what I mean, with, with the different the different kinds of, you know, mental mental stressors that we’re dealing with, you know, what I mean, just kind of the whole world has kind of changed, our society has changed a lot. The way we conduct our daily lives, it’s changed a lot, you know, so I think this is an interesting time. A good time, really to be posting this kind of stuff.
Jerred Moon 12:11
Yeah. And so I was looking a little bit more about why women Why, why this age group, and I pulled some information from the CDC, and it said during 2015 to 2018 13.2%, of Americans aged 18, and over reported taking antidepressant medication in the past 13 to 30 days, which is a lot. So if you are an American taking an antidepressant, I’m obviously not your doctor telling you to get off your medication. But if you’re not exercising and somehow listening to this, then you might want to try some exercise as a potential aid in the anti depression. But it goes further to says antidepressant use was higher among women than men in every age group. Use increased with age in both men and women, almost one quarter of women aged 60 and over took antidepressants. So it seems to be a little bit more prominent in females, which I did not know until diving into this study. So I think that’s why this specific study was ag was targeting distress, emotional distress, middle aged women, just to see what you know how I could help them specifically, because maybe it’s just a larger populace that is in need of some, some help. So I think that is really important. I pulled two other studies. So once from 2020, if anyone wants to look it up, it’s called regular physical activity, short term exercise, mental health and well being among university students. And it was so done 2020. And it was a six week aerobic exercise intervention. And it resulted in significant improvements in self reported depression, overall perceived stress and perceived stress due to uncertainty. And it says the president results confirmed that there is a relationship between regular physical activity cardiovascular, fitness, mental health, and well being among you, among university students. They support the hypothesis that short term aerobic exercise interventions can act as a buffer against depression and perceived stress in only six weeks of moderate low to moderate intensity exercise. Now, this other one I’m going to read is a little bit longer, but it was is done in 2006. And I’ve, I feel like I was looking, I just pulled up a bunch of research. Looking at this, as I was preparing it, you can just kind of see when like a topic kind of gets picked up by let’s just say the scientific community, and then it starts to gain a little bit more steam and traction. And it’s not I feel like it’s not until more recent years that we’re kind of like, yes, like the physical exercise helps with these mental states. But this going back to 2006 studies before even I bought some studies from 2011. It’s more like there’s, you know, mounting evidence like it’s up and coming, we think, but this 2006 study was actually looking at To what some of the mechanisms can be behind it, so I’m going to read it, but it also kind of hits on two parts. So like the physiological response of the body is going through, but also kind of what you talked about trampas. So what’s the psychological factors here, so I’ll go through it. Like I said it was done. It’s just called exercise for mental health and done in 2006. aerobic exercises including jogging, swimming, cycling, walking, gardening, and dancing, have improved to reduce anxiety and depression. These improvements in mood are proposed to be caused by exercise induced increase in blood circulation to the brain and by an influence on the hypothalamic pituitary adrenal axis and thus on the physiological reactivity to stress. The physiological influences probably mediated by a communication of the HPA axis with several regions of the brain including the limbic system, which controls motivation and mood, the amygdala, which generates fear in response to stress, and the hippocampus which plays an important part in memory formation as well as in mood or motivation. Other hypotheses have been proposed to explain the beneficial effects of physical activity on mental health include distraction, self efficacy, and social interaction, which is what you were talking about trampas while structured group programs can be effective for individuals with serious mental illness, lifestyle changes that focus on the accumulation and increase of moderate intensity activity throughout the day, maybe the most appropriate for most patients. Interestingly, adherence to physical activity interventions in secondary psychiatric patients appears to be comparable to that in the general population. So just if you want to pull that one up, the reason I say that is because that’s it was like a review paper, meaning almost everything I mentioned in there has a cited source. They’re not just saying it, it’s saying like, it will help reduce anxiety and depression source and they’re gonna say, helps the hypothalamic pituitary adrenal axis, reactivity distress source, like it just has a bunch of sources in there, if anybody wanted to, you know, dive into this rabbit hole even further. But I really, like I’m saying, I don’t feel like we’re at this point where we’re, we’re questioning that it’s just a matter of how we get people to exercise more. Right. And I think that is the bigger question.
Oh, to that point, like the what was the first activity you just read, like walking. And, you know, most people that hear that they need to start working out. And, and I think it is some 60 minute, full on weight training activity, when really, truly a 20 minute walk could be like the starting point of what’s going to completely change your life. I mean, in just 20 minutes, three or four times a week, when you are, you know, you’re coming from nothing. It literally could be that small of a step. If you’re, if you’re in that deep, and I know most people that are listening to this garage, gym athlete podcast, you’re probably training but you might know somebody that, uh, that’s going through this and, you know, literally just needs that encouragement. And that could be what, you know, changes it for them. So
Kyle Shrum 18:12
yeah, let’s go ahead.
Jerred Moon 18:14
Yeah, I was just gonna say, I don’t know if I mentioned on the podcast, but my mom recently was like, I’m gonna sign up for garage mathlete. She’s like, I need an exercise program. I’m gonna do it. And you know, Emily, and I were there. And we were like, no, don’t, don’t sign up for my program. How about you start with a very simple diet changes and go for a walk. And that’s all we wanted to do. And that’s all we’re encouraging you to do right now. And that’s all she is doing. And you have to know someone’s starting point, because it’s not the answer is not always a full training regimen. Like we’re more performance based, I think almost anybody can get involved in our training with very minimal equipment, and especially how many offerings we have these days. But if you are listening to this, or you know, someone is who is who has zero activity, and probably wouldn’t have very good form with a kettlebell swing to start, let’s just start with walking, but then get them there, you know, because, you know, or maybe it’s walking for the rest of their life. It depends on the individual, but people who are more interested in training are going to train but if you just are looking for mental health benefits, yeah, a walk even enlisted garden me. Like it’s just getting outside and doing stuff.
Yeah. killings and comfort.
Jerred Moon 19:26
Are you gonna say,
Kyle Shrum 19:28
Oh, well, I was just gonna say, when people think about exercise to your point, trampas. Like, we we get exercise, we get physical activity every day. You know, I mean, if you get up out of bed, you’ve gotten some physical activity done, you know what I mean? I mean, you’re moving, you’re moving and doing and doing things. And that’s part of, I mean, it’s it really is it’s physical activity. And so it’s kind of the same thing to me. It’s like, you have stairs, you have to walk up at work, or you have stairs that you have to walk up to get into your house. You know, I mean, like, that’s physical activity like you’re already doing. You know, I mean, I say the same thing to people who say that, that diets don’t work for them. And I’m like, Oh, so you, you, you don’t eat food. Like, you know, a diet is just the food that you eat during the day. Like, if you’re eating food during the day, you’re on a diet, you know, I mean, that’s all our diet is. And so the difference between exercise in training to me is intentionality, are you going out specifically to do a 20 minute walk to help with your mental health or a 20 minute walk to help start a path and a habit of training more regularly, and training for specific goals and things like that, like, that’s the difference. So like, exercise, physical activity, is something that you do everyday just been existing, you know, what I mean, just about getting up and moving, you’re already doing it. And so to me, it’s like, you’re already exercising, you know what I mean? Like, let’s, let’s be, let’s throw a little bit of intentionality into it. And let’s do this specifically for this specific purpose. And let’s start small with something that you’re already doing, you know, you get up and walk around already. Alright, let’s go on walk for 20 minutes at a time for this specific purpose. You know, I mean, that’s as simple as it can get. And it’s the same thing with with diet, which we talk about diet and nutrition all the time. But it’s starting small, starting with something that you’re already doing, you’re already comfortable with. And I think that can can really help people and kind of flip that switch form in their head.
Jerred Moon 21:25
Alright, so how do we kill some comfort with this information?
Probably just get out, get out of your comfort zone and find a way to be a little more active. I mean, and it’s the it’s just implement in that small change that you need. That you’re gonna stick with for, you know, a month or two, until you want to take another step.
Kyle Shrum 21:57
I would say specifically to this one, since it’s talking about mental health, I would say, take five minutes today, to anticipate like, like what I just said, be intentional about it. Like to intentionally assess your mental health, like, think about how do I feel today? What’s going on today? Do I feel stress? What where might that be coming from? You know, do I feel sad, I feel happy. Whatever it is, whatever it is that you feel, being intentional about assessing your mental health, just take five minutes, and just get by yourself and be quiet. And just think about it. Just think, where do I stand today? Then be intentional about it, and start there. That’s what I would say.
Jerred Moon 22:38
I think the days that I don’t train are my worst days. Let’s just say as a human being, in general, I don’t sleep well at night, my attitude is probably a little bit worse. Like I just, it’s almost a necessity at this point. But as far as killing comfort for this. You know, I think I think it’s really hard if you’re in a bad place mentally to force yourself to do something that you don’t want to do. And so it’s it’s easy for us to say just go go walk, go move your body, go do a burpee or whatever. But unfortunately, that’s the answer. And so whatever sliver you can find of mental toughness, you know, to be able to just don’t allow any sort of like barrier to stop you. If you’re in a really bad spot, mentally, a state change will help you so state change would be walking. And so if I was like, say, I had to dress up for work, let’s say I had to wear a suit and a tie or whatever. And then I was just like, I can’t, I don’t want to change to go do do the walk or whatever. Or I already changed into something that’s not conducive to walk. Just go walk in those things. Anyway, like a walk in your suit. If you’re barefoot, just go for a walk barefoot, like these things. We get wrapped around. All the other stuff that isn’t the exercise, I think that stops people and slows them down. So if you can drop all of those other things, and just if, like, get up and go for a walk right now, who cares if you had a glass of water? It’s not you’re not, it’s not a marathon. You know, you don’t need some Gatorade, like just go walk for a mile, come back and sit down and see how you feel. And I think that’s the hardest part of the whole thing. If you’re actually in a really bad spot mentally is just the initial doing, but after you get it done a few times, it’ll become easier, near easier. So do whatever you can to get it done and drop as many of the barriers you think exists that actually aren’t stopping you from moving your body. Alright, now we’re getting to the topic, which is we’re gonna talk about breath regulation in general, but there is a specific question from Travis B. Not to be confused. With trampas B, do you have any suggestions or advice on dealing with breath regulation when wearing the weighted vest during workouts like Murph, particularly the suffocating feeling that the weight causes? I listen to your podcast. I’m breathing ladders. I’ll have to check that out. Thanks for any advice. So he kind of took away my breathing ladder as a recommendation in the question, which is smart, even though that will still be one of my recommendations. But so how do we how do we breathe better and exercise specifically, Murph? I know trampas has plenty of Murph experience. Kyle has some Murph experience not to not to the trampers level. So what what are how do we answer this? What’s the advice for for Travis here?
Right. Um, I actually consulted a professional and local celebrity on this as well. Celebrity His name is Christoph morgenson. And in his in his in his in my comments would probably be pretty close to the same and just general breathing because I mean, with the vast without learning to breathe through your nose, and not so much just to breathe through your nose, but you just learn what how much breathing, it actually takes for you to like control your heart rate and to to stay comfortable. You know, while working out. You just you just got to build it up. And it’s it’s it’s suffering it at first and it but it does take time once you get it built up. And it’s specific, specifically with wearing a vest. Make sure your vest is sitting right. So you don’t want to hang in too low, you kind of want it up and high and you want to tie it you don’t want it flopping around. But if you if you wear it a little bit higher, that leaves more room in your abdomen to expand to get those good deep belly breaths. And then the other the other idea throughout is there’s a lot of there’s a lot of people out there with resources on breathing. And Brian Mackenzie is a big proponent of nasal breathing and breathing in general like he has a book or two lot of good resources out there to to tackle all that stuff. But that would be my tips. Cow.
Kyle Shrum 27:36
So I would say I had a bunch of tips, but I would just say guys specifically, focus on your breathing outside of training. Like breathe breath training is not just for during your your workouts during your training sessions like breath training happens all day because you’re breathing all day. You know, I mean, just kind of like what I was talking about. With being intentional with your training, be intentional with your breathing, be intentional with paying attention to you know how you breathe at wrist or how you breathe. When you start your training session or when you’re walking around the house or whatever, you know, does your breath go up, you know, does it get shorter, you know, take some time to specifically focus do some specific breath training outside of your workouts. As far as as far as working out train more with the best if you want to. If you want to get better at best breathing then you need to train more with the vessel. So that’s to me that’s the best way to do it is just train more with the best and you get used to it and you learn those those different ways to breathe. There are also other other things you can do as far as like changing up the workout a little bit like like zone two Murph, zone two Murph will force you to be intentional with your breathing because you’re required to keep your heart rate in zone two. So that’s a that’s a good way the workout itself, especially if you’re training for Murph doing his own to Murph specifically trains you on how to get your breathing right, when it comes to doing Murph in general. So, just all those different than I have I have a bunch more but I don’t want to take any more any from Jared. But also also Second, the breathing ladders. I was gonna say breathing ladders too, but he took it away in the question as you mentioned breathing ladders do the breathing ladders that I’ll teach you. Yeah, I mean, that’s that’s the one of the best ways to do it as well.
Yeah, I don’t mind stealing something before Jared has a chance. Um, you. You mentioned zone to Murph when I would do his own tumor if I tried not, you know, sometimes when you’re doing zone tumors, you kind of lose, lose your thinking, you know, you’re you’re not moving real fast. You have time to think but I would attempt to do all those nasal breathing. And basically anytime zone two is programmed, whether it be Murph or running or you know, on a bike, try to nasal breathe. That’s the time to really focus on it, but go Did you
Jerred Moon 30:00
get it you just slipped in, there wasn’t even your turn and took back my main one. So I was like, This is the only one I can really hit on. Since Kyle already talked about zone two, I can just go nasal specific. You called me at the beginning of this? Yeah. Yeah, I watched our first, our second or third podcast to see how I pronounce your name. And I think that’s how I pronounced it. So it was just, we’re just getting crazy. So anyway, so yeah, nasal only breathing was gonna be our is, you know, one of my main things and moving even away from zone two specific because that those are normally the recommendations I give, I always give three recommendations or the programming is typically zone two is programmed. If you don’t have a heart rate monitor, then go nasal only breathing. If you don’t want to do that, then try and make it a conversation on pace. So those are the kind of three ways to check your intensity level. But I do think it’s going to take more training, like housing with the vest on with some sort of breathing practice implemented to be able to get that because I don’t think I ever got like a suffocating feeling from my vest. I mean, I think it can restrict your breathing. So going to trampas is, you know, just making sure that the vest is on, right, I know that I have had it too tight before and then that will bother me, I like it really tight for my run to where it doesn’t move at all. And I normally just deal with that, um, like, I don’t, yeah, my breasts might not be as deep. So maybe my cadence of breath increases a little bit during the run. But I would rather do that than have a loose vest hitting me in the face, you know, when I’m running. And so one thing I have done dependent on the vest. So I have two vests actually have three vests, but I have two contour centuries. And I have one, the five on one tactical. And my favorite one is the contour century, the cheaper one, it’s better. It’s just better than the five and one tactical, I don’t really like it that much. To be honest, I’m not a huge fan of that vest, but the converse century, you can see what I’ve done before is a unclipped one side. So if I if I couldn’t breathe or it was too tight, when I got to the calisthenics, there’s no way in the workout Murph, I’m stopping to do a gear modification. So what I what I will do is reach to my side and unclip something to loosen how strict how tight it is. Now, it’s gonna make it a little like off balance in your in the exercises. But if it’ll help you breathe better than might as well do it. So I think that was about it. And then going over more of what Kyle said, having breath specific work outside of training. I specifically recommend box breathing as a good start for most people, which is where you typically just have even intervals of inhale, hold. Exhale, hold so for and I normally recommend people start at 5555. So five second, inhale five second, hold five second exhale. All right, no, five second, hold on one second exhale. And so that is the pattern I recommend for doing at least two to five minutes, I try to do some sort of simple breathing exercise like that every single day if, if I don’t forget, and so I think it helps a lot. If you pull up the studies on just breathing from your diaphragm, more so than your chest. There this there are so many benefits. I mean, there’s so much scientific literature that we could have covered that as studies on the podcast today, because they just are finding that it lowers cortisol, it helps with blood pressure, it helps with exercise, it helps with sleep, it helps with melatonin production, a lot of different things. And all a lot of the studies what they call it, they call it slow breathing, if anybody wanted to do any independent research, just called slow breathing. And it’s not that different from even inhale and exhale, which is the ultimate takeaway from the book, The Art of breath that we read. books called, or
Kyle Shrum 34:05
it was just called breath,
Jerred Moon 34:06
breath. Oh, the art of breath is James Nestor is Brian Mackenzie’s course I think. So James nesters breath it like he gets all the way to the end of the book. And he’s like, ultimately, my takeaway isn’t even inhale and exhale, after all my research, which is like six seconds out six seconds in. And there’s just so many benefits. So I really recommend for beyond training, having some sort of breath regulation practice in your day to day and I think that it will go a long way. So that is all all I have on breath regulation in general and specifically with Murph. Breathe more on the runs and do what you can in the calisthenics but don’t forget to try hard. And that’s it. You guys have anything else?
Kyle Shrum 34:50
Yeah, the episode on that we covered breath was Episode 61. So go back and check that out.
Jerred Moon 34:57
Which by the way, you can go back and check out any podcast app. So now, we were limited to going 100 episodes back. And we had some athletes bring it to our attention when we would refer to these episodes that they absolutely could not access. And so now you can, so you can, you can use the search bar and type in the episode number and even part of the title and you’ll find us find those upsets. Alright, get into the workout. Anybody want to brief it?
Alright, perpetual motion is the name of the workout. The work is to be done continuous and back to back. You have a seven minute amrap wall climbs, three minute amrap burpees. And wrist, seven minute amrap push ups, three minute amrap, double unders, five minute rest, seven minute amrap set ups, three minute amrap thrusters and 45 pounds for men and 35 for women. And that is the workout.
Kyle Shrum 36:03
Perfect workout to practice your breathing.
Jerred Moon 36:06
Yeah, like there are tips, tricks, strategies where you guys have
I said just perpetually move. Yeah, maybe, maybe a T shirt I do. And by the way, wall clamps suck burpees, suck. double unders suck, the rest is good five minutes. Unfortunately, though, we’ll go by really fast with workouts like this. Because you’ll just be we got 10 minutes of work, and then five minutes of rest, and it’ll just, it’ll just be gone. So, but you should be able to keep like a good speed or, you know, at least just like like leather, like it’s called perpetually just moving in some some speed or another. With those two, five minute breaks. What you got,
Kyle Shrum 37:03
I would say with this one, don’t be tempted to make it easy on yourself. Because it’s an amrap. So technically, it’s like, well, this is how many reps I’m going to do today know what I mean. And I feel like you could make this one a lot easier if you wanted to, if you wanted to take it easy on this, you could, I would say don’t these amrap sets like you want to push yourself, you want to compete against yourself, you want to show progression, the next time that you do it, you want to get as many reps as possible. That’s what you need to do. It’s not about just it’s called perpetual motion. So we’re talking about constantly moving, but it’s not just about constantly moving, it’s about constantly moving quickly, and efficiently, keeping correct form all of those things that we talked about. But it’s a meet yourself Saturday. Like, there’s that temptation to just say, well, in seven minutes, this is how many I think I can do. So I’m just gonna take it easy, I’m gonna do it. No, don’t do that. Don’t be tempted to do that. Push yourself meet yourself, and, and really go hard on all this stuff. And Travis mentioned, five minutes of rest, we’ll go quickly, this 10 minutes of work will go quickly to like, it will. It may not feel like it in the moment, but it’s going to go back quickly. And so push yourself you know, you don’t have a whole lot of time to get those those reps in. So push yourself and get those reps down. Also, I would say we programmed the weight on the thrusters for you know, we’re
Jerred Moon 38:41
here. did that on purpose. Wonder if anybody would go up intentionally.
Kyle Shrum 38:47
There there at the end of the workout, take that into consideration there at the end of the workout. So
Jerred Moon 38:53
yeah, I’m glad that none of you broke the rule of the workout in your recommendations. You both mentioned it, it is called perpetual motion. If it were to just put this work into a training session, my recommendation would actually be very different. I would say break each of the sets into doable reps. Don’t rest more than you have to. But you know, take short breaks and then do set each each time. If we’re in training, we’re not in training, or meet yourself Saturday which are optional. So you can not do this workout at all, and just follow our training as prescribed. But this is perpetual motion. It has that name for a reason. And so that is like the asterisks to this workout is you’re supposed to go at a speed in which you can sustain without stopping. So that is that’s the real goal of this. It’s going to be hard. Like Kyle said you’re the driver of the difficulty here because it’s an amrap so you could say your amrap is as much less than it is or you can really swing for the fences but there’s there’s a fine line right we talked about sustainability and repeatability. If By go, specifically, let’s say push ups. If I go seven minute amrap push ups, and I just start doing as many pushups as I possibly can, I’m going to have to stop. At some point, I can’t do seven minutes worth of push ups without stopping. And so the goal in this is to keep moving. So you’re going to have to maintain probably a slower pace on some of these to try and keep moving the entire time. So it doesn’t necessarily always mean more reps when we’re saying move continuously. And the real like reason behind the program is workout in the first place, was to get that idea of perpetual motion across to athletes in every workout that we do that has a little bit more intensity involved. There shouldn’t be a lot of stopping and resting. And that doesn’t mean that everything has to be as fast as you can possibly do it either. It just means you don’t really need to stop to get the water and chalk the hands if we are in a more serious training about because we don’t program a lot of intensity. And there are pros and cons to that the pros are we’re keeping you insanely healthy, we’re gonna make you live longer. And you know, ultimately, our training is the best on the internet, that those are the pros. The cons are, we don’t program a lot of intensity. And so when you see it, if you have asset, you’re not going to get the results that we desire for you. And so appropriately, being able to hit the intensity is very important. And so don’t take a lot of breaks, you can I think the push ups is the only one that’s really hard. I don’t know, I think set I think I could keep moving for seven minutes on setups. I think I can, but I’d have to go slow, right? Like I’d have to go through like a Slower, slower paces wall climbs would just be like tramp said they just suck. But I think I could do those for seven minutes, I would have to push myself mentally to be able to do that. Every human on the planet can do three minutes of continuous burpees. It’s just whether or not you want to. And then push ups would be hard double unders. Going into double unders if you don’t have double unders, I actually would prefer that you do tuck jumps, not I’m getting more onto the tuck jump train as opposed to just do single unders. Because the metabolic demand between a single enter and double under for some reason is insanely different. Insanely different. It’s hard to just say yeah, just do three minutes of single unders, that’s basically gonna be a cooldown, before you get five minutes of rest. So do three minutes of tuck jumps if you don’t have double unders. And I think that’s about it. And oh, my, my, my thrusters. One, I was gonna say, this is where you absolutely empty the tank. Because I think let’s just say you break the rule and you do end up stopping, I think it’d be pretty late into the three minutes, I think you’ll get to like, two minutes and 11 seconds and you’ve got I just cannot move another muscle. Great. Mission accomplished. Like you got you got to where we wanted you to get on this workout. If you’ve finished the three minutes of thrusters and you’re like, that wasn’t so bad, you probably did the whole workout wrong. That’s okay. You try again, just starting over, start over from beginning, roll over 40 minutes. So yeah, those are all my tips, tricks and strategies for this one, do it right. It’s It’s very, it’s not like a lot of the other meet yourself Saturdays where, you know, we like I kind of programmed it to where you can’t cheat it, you can cheat this one, you can make it like might as well go for a walk if you’re gonna cheat it, you know, do it right and make it hard. And this brings me to my last point of the work of the podcast updates. We’re gonna get into just live it updates. I don’t think trampas for you. You’ve been on one time did we do updates but didn’t do updates. Okay, that’s the main reason I wanted to make sure we hit updates today. Because we’ve never gotten a single update from you publicly at least. So it’s a baseline. Let’s see how good you are at updates that I didn’t prepare you for let’s hear man how’s life
a life is fine. I’m having some challenges in my actual my day job. But we’ll we’ll get through those. Not not too concerned. There’s a lot a lot going on, but I’m not not too concerned about it. My other jobs I have several so I’m trying to keep up with all of those. Yeah. And I’m preaching to the choir for both of you. Yeah, because Kyle callousness no slouch either as far as work updates GGA specifically, you know, I got this this nice flag in the back to New new item just added
Jerred Moon 44:40
Yeah, rules on it.
Got the got the rules on it, most of them missing. This one actually got screwed up. But if you buy the the updated one, you will have all the rules.
Jerred Moon 44:52
You know, what’s unfortunate about the rules is that so there’s one through 15 for anybody’s listening Then there’s rule number 76. What was intentional, but I almost wish that we had 16 rules and then rule 76 was the next one because people think that it’s just an actual typo. Yeah, I’ve gotten that comment. People are like, oh, that you mean 16? Like, no, I mean, number 76. But it also kind of dates you because I guess that’s becoming an old an old movie.
Well, that’s, that’s why you should keep it because if you you know, it’s not a typo if you know, rule 76 Yeah, otherwise, it’s
Jerred Moon 45:35
the token. I may not even know that movie. I mean, let’s be real. You don’t do don’t see dates, dates, people.
Kyle Shrum 45:49
I’m googling it. Right.
Jerred Moon 45:53
Okay, I immediately I really
Kyle Shrum 45:55
kind of movies. I thought that I thought that I had seen all the movies I needed to see apparently there’s a bunch of Oh, Wedding Crashers. I have seen it maybe. Yeah. I saw it once though. I didn’t. That didn’t stick out to me. Sorry. unfortunate. I apologize.
Jerred Moon 46:13
We don’t know what to say we’re kind of
Kyle Shrum 46:17
hanging over my head.
Jerred Moon 46:18
I’m gonna have to post that YouTube video of the clip of him saying rule number 76. In the Facebook group, just so everyone knows what the hell we’re talking about?
Probably a good move. Because one of those do you have? Well,
Kyle Shrum 46:35
apparently I’m not as cultured in in movies
Jerred Moon 46:39
as me, which is saying something is said. I feel
Kyle Shrum 46:43
like there’s a small pool of movies that you’ve seen though. It’s all
Jerred Moon 46:47
from a given timeframe, because I stopped watching movies a long time ago. Yeah. So there’s about a decade of my life where I watched the movies, and I know some things but if you didn’t watch those same movies, and
for the last seven years, if it’s not animated, you probably have no idea what
Jerred Moon 47:05
I’ve seen frozen 114 times. I can talk about that. Yeah.
Kyle Shrum 47:11
Yeah. Yeah, I’m up on all the animated films as well. And TV shows and everything. I would say updates for me had an interesting weekend. came home from church on Sunday. And there was water running through my yard and down my driveway. All that good stuff turns out my water main line had busted so I had a nice little active recovery day digging up my watermain
Jerred Moon 47:42
better than in your house.
Kyle Shrum 47:44
Better than in my house. It was great. What’s much better got got that whole land replaced and then build it all back in with the dirt. Got it all done in one day. Felt good, big accomplishment. But I was this is day two of the trench digging soreness even after the heavy squat
Jerred Moon 48:04
because it took this company at my house two weeks to dig a hole and fill it back in so well.
Kyle Shrum 48:11
I could have flown to Texas and dug it for you and flown back in the time it took them yeah, for half the cost
not know you didn’t hear him say septic is different than fresh.
Kyle Shrum 48:25
septic is different.
Jerred Moon 48:27
Well, it’s all brand new, so none of it had been used yet. Okay, well that’s fair.
Kyle Shrum 48:33
Anyway, so yeah, that’s my bait. Well active recovery in the front yard on Sunday. Fun times.
Wow. All right.
Jerred Moon 48:43
We really do need Joe here to keep these updates interesting. My goodness
Kyle Shrum 48:48
I don’t know what’s not interesting about digging up the waterline
Jerred Moon 48:50
I’m just joking. I don’t have any updates either because I’m just gonna bring it down. That’s why I preemptively said we need to do because I don’t know how many times I could say the office isn’t done and I’m waiting for it to be done but I guess I’ll give an update on that anyway. The Office isn’t done. HQ smaller HQ in my in my backyard, but they did finish painting it over the weekend. Which is a big deal. So now we’re waiting on electricity, not electricity. We have that. We’re waiting on electrical people to come install lights. There you go. electricians electrical, electrical, electrical people. I like to be super, you know, like all inclusive. Just in case they’re not actually licensed. The people they end up sending
a bottle during a thunderstorm electrical people. That’s what I’m gonna do like some book powered read just
Jerred Moon 49:45
the during the storm, the epic storm we had here in Texas that winter storm. All the trades got super backed up and I had like two weeks after they were still so backed up and I had like a simple like clogged, drain like clean out drain. Like it just wasn’t working. And so I called the plumbing company we typically use, they came out. And I was asking the guy a bunch of questions because I’d like, I want to know, like, I just want to know, things, you know, because it maybe I can do it myself next time, maybe you know, something I don’t see there’s a bigger problem or whatever. And after about like three minutes of pestering this guy with questions and getting very limited responses, he was like, Look, dude, I’m not even a plumber. Okay. He’s like, the company is really backed up. They sent me because I know how to operate the drain snake. And he’s like, that’s all I’m doing here. He’s like, Oh, we have the machinery. You don’t. I’m doing it. He’s like, if you had this equipment, you could do it. And I was like, okay, not even a plumber. Great. Thanks. Awesome. Thanks for coming out. But I’m afraid I guarantee it. I get noticed. Really hard,
Kyle Shrum 50:56
really hard to not reveal that he had no idea.
Yeah, he just like it all came out. He just like couldn’t help himself. I know how that guy feels. Because for anyone that doesn’t know, my day job is construction. And Jared has constantly asked me so when should they be done with this? or Why is my hpcl right now? Yeah,
Jerred Moon 51:15
I like to quiz him on things that I absolutely know. He won’t, won’t or shouldn’t know the answer to like, hey, Travis, give me an ETA on when this project you know, nothing about should be done. Because they finished painting today. But the Yeah, they cut my h back off for a day anyway. constructions fun. Through painting, we need electrical people to do electrical things, and then put in an AC so AC people need to put in an AC then we should be done. And
Kyle Shrum 51:45
that’s about it been training proximately anywhere from 30 to 60 days out.
Jerred Moon 51:50
I said What did I say yesterday in the meeting? Anywhere from one week to 11 months? timeframe, especially if I asked my general contractor, that’s what I’ll say to you. So just in a complaint, it’s all just funny. This point, everything you hear about construction is true. It’s more expensive and takes longer than expected. That’s it. We should have Joe back next week. And maybe Actually, we can say goodbye to trampas maybe Travis come back. Maybe I mean, we have five is too many, five is too many for podcasts with too many. So but it’s not i’m not saying Trump is the one who has to go so he’s really anchored the team over the last couple of weeks. So Absolutely. Well, just Hunger Games it online somehow.
I can be a scab anytime.
Jerred Moon 52:40
Maybe she’s Yeah, okay. I’ll get into this later for like we’re in a in a team meeting now. And we’re not we’re recording a podcast. So
Kyle Shrum 52:47
this is what happens with updates.
Jerred Moon 52:48
Yep. They they get out of control. And they go while
Kyle Shrum 52:50
they’re not at the front anymore.
Jerred Moon 52:53
Cuz we’re at least been 40 minutes on the updates and like we should probably talk about the study that we have prepped for. All right, but that’s it. For all of our current garage you mathletes thank you so much for subscribing to the training, staying consistent and working on your mental health on a daily basis by following the programming and for everyone out there who may need help with that definitely check out garage gym athlete, not saying we’re mental health experts, but the science says that we are it’s kind of a you know, non indirect way to get to better mental health is follow garage mathlete training. And you can do that sign up for a 14 day free trial, and we’ll hook you up. But that’s all for this week. And for my weekly reminder, if you don’t kill comfort, comfort will kill you.