Hey, Athletes! Do you train fasted or do you try to get in a meal before training? Listen to this week’s episode to find out if pre-workout meals matter!
Episode 49 of The Garage Gym Athlete Podcast is up!
In this week’s episode, Joe, Jerred, Kyle, and Ashley are back again. They go over their updates and announcements before diving into this week’s study. This study goes over pre-workout meals and whether or not they matter. It might just be all in your head…
For this week’s topic, the coaches talk about how to get better at running. They give their advice on what has worked for them and how they think it will help you! Lastly, this week’s Meet Yourself Saturday workout is called What the Ruck. The coaches talk about why they love (or hate) this one and how to tackle it!
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 55-MINUTE EPISODE WE DISCUSS:
- What the Ruck
- Do Pre-Workout Meals Matter
- How To Get Better At Running
- Tips and Tricks for MYS
- Killing Comfort Journal
- Ashley’s Hoops To Jump For Health
- 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
- Viscous Placebo and Carbohydrate Breakfasts Similarly Decrease Appetite and Increase Resistance Exercise Performance Compared With a Control Breakfast in Trained Males
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!
Do Pre-Workout Meals Matter?
[00:00:00] Jerred Moon: All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Joe Courtney. What’s up, Joe.
Joe Courtney: Hello,
Jerred Moon: Kyle Shrum. How are you doing? Hello and Ashley Hicks.
Joe Courtney: What’s up steal my
Jerred Moon: thing. There it is just everybody. I feel like I need to do it too, but I don’t think I could replicate it.
so Ashley went first this last week. Joe. How’s like, man, do you have a most important this week? Yeah. This, this week.
Joe Courtney: Well, it’s going to be ruined cause I got nothing. Life’s no different. It’s
Jerred Moon: this, these are the pandemic updates and they’re getting better. Yeah.
Joe Courtney: Well, I mean, I just realized, cause I don’t pay attention to the calendars unless it’s like for programming stuff, I realize it’s June and I shouldn’t be in the States anymore, but I am so there’s I
Jerred Moon: realize it was June.
That’s a good update. It says a lot more. Yeah. Then you could have said, I mean, after you figure it out, that chapstick problem, I think,
Joe Courtney: yeah. I mean, there’s not, so I don’t have that issue.
Jerred Moon: Like what more could you worry about?
Joe Courtney: Yeah. So [00:01:00] that’s where I’m at.
Jerred Moon: That was phenomenal. Your beard has gotten longer.
I’m going to give updates for you. His beard is longer and why. That’s about it. He has a chilly pad for the air at his house. It was crazy.
Joe Courtney: Yeah. I just, I just taught everybody what that was.
Jerred Moon: Yeah. Awesome. That was the air conditioner, man. Kyle, save us. What do you have?
Kyle Shrum: I don’t know how much I’m going to be able to save it because my life’s not much different
Joe Courtney: when you’re in an office.
That’s just a big, that’s just huge.
Kyle Shrum: Yeah. I would say, let’s say, Hannah. And I have worked out new work hours for me, where I’m leaving the house now and go into my office at the church building. And I’m having some uninterrupted work time, which has been very, very nice. now that she’s not having to work as well and having to trade off as much with the kids, you know, she’s just like, okay, go do your work.
And I’m like, this is great. So yeah, getting the, getting more focused and organized and back into a [00:02:00] routine. And I’m the only one here. So whole building
Jerred Moon: ultimate,
Ashley Hicks: super social distancing.
Jerred Moon: Absolutely. I want another update. I was thinking about you the other day, whatever happened to those migraines.
Kyle Shrum: You know, funny story.
they, they actually went away. I had one, I have one like two or three weeks ago, and actually it was mostly just the blurred vision and I didn’t really get much of a headache. And then again, today it hit me and
Jerred Moon: I’m like,
Kyle Shrum: yeah, like I hit, well, just again, it was just kind of the blurred vision and then not really much of a, of a headache, which.
I would rather have the headache than the blurred vision, but I dunno, vision was blurry for about 20 minutes and then it went away. So, but I have no clue. I have no idea where it comes from. It’s just hitting me, but it’s not, it’s not regular, like it used to be, so
Jerred Moon: that’s good
Joe Courtney: though. Recently, didn’t you.
Kyle Shrum: definitely, definitely [00:03:00] less dairy than it used to, so it’s not completely out, but it’s definitely less than it than it was.
Jerred Moon: So that’s kinda how I am. I’m like dairy free. I would say 95. Well, it’s not a daily thing. It’s not daily dairy. It’s more like, yeah. You order some tacos and there’s cheese in it.
You’re like, well, without cheese, it’s literally just chicken. So I don’t know if I can go completely dairy free here. I have to make those hard decisions
Joe Courtney: here. There’s other toppings for tacos.
Ashley Hicks: I was about to say like, what kind of tacos are you eating?
Joe Courtney: Like I can, I can update you on taco update or toppings if you really want me
Jerred Moon: to, but I feel a terrible time.
Ashley, what are your updates?
Ashley Hicks: I just dropped my inlaws off at the airport, so they are, they’re gone. And then my mom comes in. So we’re just being like knocked out with family. It’s it’s been good though. It’s it’s really nice to have some, have some family time and, Connor’s loving it too, so it’s nice.
But, last week I talked about the functional nutritionist [00:04:00] and pursuing that and whatnot. but I was. Told by multiple people that, Basically have Tri-Care or whatnot, maybe to see my PCM and kind of tell my PCM what my thoughts were and what I’m going to be doing. So, and then I don’t want to be seen on base.
I want to be seen kind of by a more, just doctors that potentially are cool with more natural. Routes routes. However you want to say, but it’s a lot of hoops and I haven’t had to do this before. I’ve only just been seen by doctors on base. Well, not even I’ve been seen by flight mats on base, I should say.
So. but. To be continued because, I’ve been told that, you know, I can get a lot of things done by my PCM, like, you know, a full panel thyroid test, not just the, you know, kind of simple, they only take your TSH, your T three and T four on base and that’s about it. So, so it’d be nice to have some things knocked out before I actually hire someone to.
To dive in deeper, if you will
Joe Courtney: probably help a [00:05:00] little bit with that, but we can talk about that another time.
Ashley Hicks: Sounds good. I mean,
Jerred Moon: I think new nutrition, medical stuff in general, like, cause I’ve been there with the military too. you really have to DIY a lot of your health in this world and that’s the unfortunate truth.
I’m learning the older I get, the more you see medical. Care hospitals, all these things. Like, even if you just go get routine blood work, like, okay, I want to, because you don’t know what to ask for. If you haven’t done the reading, you’re like, I want to just a blood panel. They’re like, fine. Yeah. We’ll run the normal thing.
And then there’s going to be like 10 things left off that you probably should have gotten that you don’t know. So it’s almost like this rabbit hole you have to dive into. And then you have to ask for these specific things. And it’s not that your doctor’s opposed to them. They just don’t know what you’re trying to do so that you have to get very vocal about this is what I want and why I want it.
So. I’ve just realized that that’s why we moved. I had like a, I have a weird doctor now, online doctor,
Joe Courtney: active duty. You’re kind of stuck with what you got, but, as now [00:06:00] a dependent part of this, I got, I got some better options so I can help
Ashley Hicks: you out. Try carrot tops.
Joe Courtney: Yeah. Oh my God.
Jerred Moon: All right. So for me, not a lot, life-wise a lot like.
Joe Kyle. I mean, Ashley’s life is more interesting right now, you know? Okay. So I don’t, she didn’t, she didn’t like, we’re not going to discuss this. Like, it didn’t happen, but we had a team meeting this week.
Ashley Hicks: Oh,
Jerred Moon: yeah. And she, yeah, she was at the beach.
Joe Courtney: Yeah. Like we have video capabilities now.
Jerred Moon: Yeah. So I would say life is pretty awesome.
Like you gotta know. I think that that was, that was really cool. And I’m super jealous. Makes me miss Florida really bad because if I had like a day off or something, we’d run down to the beach or, you know, I had some time off and I, you made me miss Florida very badly. During our team meeting.
Ashley Hicks: My door’s always open.
Jerred Moon: Yeah. Well, you have a lot of people I’m waiting, waiting for the current guests. Actually. I want to know the [00:07:00] day that your get current guests leave, where I can show up shortly after that, where you can just have like a full month of like your house being encroachments.
Ashley Hicks: June 15th, but I think we’re going to meet the Schrems maybe for another beach day.
Jerred Moon: So he already claimed it. Great. Yeah. I’ll work in July somewhere. Okay. So for me, updates are very minimal. Like I said, we are in the middle of a 30 day killing comfort journal challenge. So I mentioned at the end of last podcast that there is a killing comfort planner and I just kind of want to let people know where this fits in.
So killing comfort is going to be more worked into just. Everything that we’re doing, because I think it’s not just the book. It’s more of like a, an I idea for me. Like, I, I want people to stick to programs and do hard things and become better and killing comfort is kind of how we do that. And so, yes, we’re always going to be focused on programming and fitness and coaching, but I want you to also be pursuing, getting better in all these other areas.
So we have the killing [00:08:00] comfort planner. You can go check out if you have the book. I mean, you probably already have access to it. Right. Joe, is there anything I should announce on like how to get it or whatever that you’re seeing? like we’re, we’re, we’re sending it out. I think we’ve done a pretty good job.
I’m just wondering if you’ve noticed anything that yeah. The, the planner and all the bonuses and everything.
Joe Courtney: Nope. I don’t think so.
Jerred Moon: Okay. So yeah, if you’ve got any of them, we’ll send them a
Joe Courtney: link, but it will be sent out each year, each in batches each week for, for those that reach out or whatever.
Jerred Moon: Yeah.
And so we’re doing the planner this month and it’s all like super uncomfortable. Cause I basically gave people a PDF and I was like, Hey, we’re doing these this 30 day challenge, print it off or do it on your iPad, whatever, which is not the most fun way to do like a planner or a journal. Right. But it’s, it’s, intentionally uncomfortable, but there will be a printed version of this.
So like a, a copy that you can. Purchase and get delivered. So an actual hard copy of a planner. So that’s coming and I just want to kind of let people know how that’s fitting in. I’m not trying to take over your entire life, but if you are part of this ecosystem, I [00:09:00] definitely want you to get better. And so they’re killing comfort planner.
That’s kind of where it fits in. It’s more of like your day to day sidekick beyond what we’re doing at garage gym athlete. And that is my update. You guys want to get into this study.
Ashley Hicks: It
Jerred Moon: it’s like a, I was telling Joe before we started, I have like a love, hate relationship with this study.
Joe Courtney: Yeah. I just had things to nitpick,
Jerred Moon: but alright.
So I have to hear it is viscous, placebo and carbohydrate breakfast. Similarly, decreased appetite and increase resistance exercise performance compared to the control, breakfast and trained. Males. Did I say that first word, right? Yeah,
Ashley Hicks: I think so.
Jerred Moon: Yeah. Sounds, sounds close to right. All right. So what they did, I’ll give the basics.
They gave some people water, some people I send my solid carbohydrate base breakfast and then a very low energy placebo to 22 resistance trained men. And then they had [00:10:00] them test their Tinder at max, and then they came back in and did four sets to failure with 90% of their winter at max. And they just want to see.
Okay. Does water only help better with your performance? Does the carbohydrate breakfast help better with your performance or does basically nothing? I say basically nothing. Cause there’s still something in there. The placebo, you know, and they’re testing the performance on all this lifting. I don’t think there’s anything else I need to hit from the, the study people or design protocols.
They’re they’re fairly well-trained from what it looks like. And they do eat breakfast, but there’s a reason I wanted to cover this study is a question I get all the time, like pre-workout meals. I’ve just gotten, gotten asked that a lot over the years, I would say. And I wanted to kind of put some science behind answering this question.
and the results were pretty much almost the same between placebo and carbohydrate consumption compared to water only. So performance gains in. [00:11:00] Total repetitions. we’re close to the same in placebo and carbohydrate users, but not the water only people. and that’s about it. Did I miss anything?
Joe Courtney: they did the same people did a study earlier before that was just carves and water.
So then they redid the study again with carbs. So please see will and water. And it was basically this, I found the same thing. that was one thing that they did.
Jerred Moon: so the placebo we should talk about after I, when I was initially reading it, I was like offended. Cause they called it a placebo, but it had orange juice in it.
Ashley Hicks: It had stuff in it,
Jerred Moon: but so the placebo was a small amount of orange juice flavoring. Xantham gum and water. and then they would mix for the carbohydrate. So either just had that, or if you were doing the carbohydrate version, they would do 1.5 grams per kilogram of body, weight of [00:12:00] maltodextrin, which is just like pure carbohydrate.
so once I saw that, I was like, Oh, okay. And there’s only about two grams of carbohydrates in the placebo. I don’t think that had like any effect on anything. but there was like on average what a hundred and basically 120 grams carbohydrates. and then the water obviously had nothing and the conclusion is kind of, if you think it helps it does.
Yeah. And I think if you found like 10 participants who think drinking water only before you work out was a huge performance benefit and you put them in this study, then they would just all be equal. Like the people who had water, the people who had placebo and the people that carbohydrates. So our pre-workout meals all in your head and we can kind of pick apart some of this, but I love to get your thoughts, Joe.
What’d you think about this one?
Joe Courtney: Yeah, it wasn’t a huge fan of the study because of how it was structured and all that they did. You mentioned that the lifts and what they did. They did a max out of 90% of their max reps, 90% of their 10 rep max. And one thing that I didn’t like about it [00:13:00] is that how they conducted the study was all like all the participants.
They did each protocol, but in a random order, So it didn’t really, so I think I couldn’t pull up the, to see how their progress was between week, two weeks. I feel like no matter what order you do it in, you’re going to be adding reps for each. So I don’t know how that would show a lot of the difference for the eating protocol.
Like they’re going to just automatically have the same, benefits to each. And it probably wouldn’t matter if they just kept people doing the same one over like, Couple of times a week for three or four weeks. Cause then you can actually gauge percent gained. but that would have been a bigger study.
Another issue that I had is that I think I remember reading in some nutrition books and stuff, saying that a good researcher tries to disprove their hypothesis. And during this study, their hypothesis was exactly true for their results. They kind of just made a study to be like, Oh yeah, you know, this is kind of what happened.
See, anyway, The, as I was looking over the, the, the [00:14:00] difference in the sets, they did squat and bench press. squat was the main one that had the, the benefits. But if you look at, they did four different sets for each, and the difference going from, the first set to the last set, the carb group declined the fastest and the most, and the water group didn’t decline as much.
And not that, that was kind of interesting. So by the time the last set happened, the water group was pretty much even with the carp group versus the, in the beginning, the Carver was way higher.
Jerred Moon: Yeah. That’s very true. Like set to set. And then even in the third set the floor, well, the placebo group was the winner and the third set, which is like random, right.
It’s like, well, why anyway? Yeah. Yeah.
Joe Courtney: So, yeah, there was it’s it does show that they were, that it was a psychological factor to it because, you know, people were just thinking, Oh, I hate this. So I’m going to do better. but I think it just depends on what you’re training.
Jerred Moon: If you loaded me up with 120 grams of glucose [00:15:00] before a workout, I don’t know what would happen.
I probably wouldn’t perform well. That’s all I’m saying. I don’t think, I think they waited two hours, so it was a good amount of time, but still I think. That might be how many carbohydrates I have in any given day. And so you want to give them to me all at once in the form of maltodextrin, like I’m not gonna, I’m going to feel great.
Joe Courtney: Well, they even said like in like the blood levels, the blood glucose levels ever, by the time the workout happened, they had come down to normal and they were all pretty much the same. So, like there was a spike right after the eight, but then by the time workout actually happened, they were, they returned to pretty much normal.
Jerred Moon: Yeah.
Joe Courtney: so I can let somebody else go before I just keep going off on tangents.
Jerred Moon: I’ve got some tangents too. So, Kyle, what do you, what do you have,
Kyle Shrum: I’m kind of interested to hear you all’s tangents. I actually, one thing that I, that I think, That I noticed anyway, was most of them are, well, all of the participants were regular breakfast eaters, right?
So there are people who were used to eating breakfast before they trained. and so I think that that may have put the, the [00:16:00] water group at a, at a bit of a disadvantage, because if you’re used to getting breakfast before you train, and then now you’re coming in and you’re only having water before you train.
And all you have is water and you still have to wait two more hours before you train. I feel like that’s kind of a disadvantage and kind of fudge the numbers a little bit in that, in that direction. but personally I feel better when I train facet, like. That’s just, that’s just how I am. And maybe it’s just because I’ve adapted to that.
And just through being a garage, gym athlete and doing our programming here, that’s just kind of what I’ve done is just started training fasted and just kind of adapted to it. So that’s kind of what I stick to, but I think, you know, for people like, like these people in the study who are regular breakfast eaters and regularly eat breakfast before they train.
Maybe that’s just what they need to keep doing. You know, it’s, if that’s what works for you, then, then stick with it. But train and fast, it makes me feel better. [00:17:00] Like I didn’t, I didn’t get to train this morning before I came to work and started doing stuff. So I’m gonna have to train this afternoon and I don’t know how it’s going to go because I haven’t trained after eating in a while.
So we’ll see how it goes. But,
Jerred Moon: I know when I first started fasting, it was pretty difficult for me. Like I would be super hungry when it was time and I could see that affecting me. I do feel like they put the water only people at a disadvantage there.
Joe Courtney: Yeah. And at the time of, of breakfast when people were fed or they were given water, it was like, they’re already at 10 to 13 hours fasted.
You add another two hours to that. And that’s, I mean, that’s, that’s even longer for us and we do, and we do fast a lot.
Jerred Moon: Yeah. I think I train at like a. That would be like, so say the 16 hour Mark, that’d be like training when I’m supposed to end my fast now. Yeah. That’s a long, it’s a long time to wait.
Ashley, what are some of your thoughts on this one?
Ashley Hicks: So I won’t reiterate the things that Joe and Kyle said, cause we all agree here. I think a lot of it does have is mental, [00:18:00] especially with this study, kind of showed that, but, I think I’m going to kind of piggyback on Kyle. I think it’s a lot about what your goals are.
So what. What, how are you trying to gain some strength? Are you trying to shred some weight? Are you trying, what are you trying to do here? And Joe made a great point about, you know, you’ve got all this glucose and we’ve talked a lot about zone two. We’ve talked about trying to burn fat when you’re working out.
You know, these people basically just burned straight sugar because that’s what they had in their system this entire time. So, I agree with Kyle, you know, I always feel better fasted working out. I feel lethargic when I have even just a small meal and I’m talking like, A shaker bottle with protein and water.
And I still can’t sometimes move as much as I do or as fast, I guess I just feel slow and sluggish. So again, I think it, you have to kind of go, okay, what am I doing this for? You know, what, what are my specific goals? What am I training for? And then how [00:19:00] am I going to use my eating window, my time window with that.
So that’s what I took away from this. Steady.
Jerred Moon: Yeah. And you know, Joe mentioning it, they only did lifting and no, right?
Ashley Hicks: No conditioning,
Jerred Moon: no conditioning. I think that’s a huge factor. And those max out
Joe Courtney: to max reps.
Jerred Moon: Here’s my, my problem. I think the study, I mean, I think the study is pretty, I think they did a good job.
Like I think it was well executed when I first read it, they had orange juice. I was like, wait, why are they having orange juice? Because when I found out it was two grams, Okay. Probably not that big of a deal. but what I had more of a problem with, and wasn’t, I couldn’t find mentioned anywhere was just bioenergetics one Oh one.
So. We use different fuel sources for different activities, right? And, some other studies have come out recently that say, if you consume more fat, your body will use more fat. If you consume more carbohydrates, your body will use more carbohydrates. So if you’re, if you’re stuffing someone full of 120 grams of full of carbohydrates, yeah.
They’ll use those carbohydrates. [00:20:00] Some of those carbohydrates in their lifting are in their training, but lifting specifically is. Complete, like it’s completely in the creatine phosphate zone of energy systems. Right. Which is without oxygen. We, you are utilizing creatine phosphate. You’re utilizing Creotine in these sets.
Like you could go into the, the sugar burning mode. Like I said, because some of these studies have said, if you consume more sugar, you’ll use it. But I don’t know why they didn’t test that. I know that would be more expensive to test, but from an energy system perspective, they weren’t even like. You weren’t even really using carbs or fat in the actual working sets.
Like you’d probably transition to carbs or fat during your recovery periods or something like that. That’s metabolic flexibility ability, but I also wonder if. What if I tried giving someone 50 grams of fat and like, like MCTs something, you know, a little bit more [00:21:00] concentrated, so say the exact same study, but I gave what would have been the carbohydrate people, fat, pure fat that can be utilized for energy really quickly.
What did just all be the same? Because essentially. None of the food matters for 10 reps of a back squat. Like your body’s utilizing, creating phosphate. I have no idea how this was not mentioned, and I’m not saying I’m smarter than these scientists at all, but I’m just confused that it wasn’t even like somewhere in their thought process that I could see about different energy sources, especially this one.
Because if you, if there was some conditioning component in here, then we could be like, Yeah, maybe they use fat. Maybe they use carbohydrate. We, you know, we’d have to measure those things, but they, they basically trained one energy system. And they’re saying it’s all in your head when I feel like they’re just overlooking something completely, but maybe I’m missing something is I’m always open to that.
I think I could have something wrong that they already thought about with their multiple degrees that they have on their wall. And I don’t. So. [00:22:00] I’m just confused about that.
Joe Courtney: It sounds like one of those studies that a supplement company would site and be like, Hey, if you want to get 15% more reps, have these carbs before you work out
Jerred Moon: or have the placebo I’m going to make the placebo.
I think I should. Well, we used to talk a big reason. I want to do this study is we just talk a lot more about the placebo effect. Cause it’s like my favorite thing in science. Cause it’s all the studies that have placebo. The people improve. Like people always improve on placebo. It’s never like. No, the placebo groups are nothing.
It’s like, there’s some improvement. I’m like, can we just talk about the brain for a second and how that’s happening? Like, how are we getting better when you’re actually given nothing? And so going back to Joe’s space jam reference, it is just the secret juice or whatever.
Joe Courtney: Michael Jordan’s drink. Yeah.
Jerred Moon: Yeah. What was it? It was water, right. Yeah, so we can all pull something from space jam here. If you think it helps a desk all the time. [00:23:00] Did any of you guys watch this gonna be tangent? Did any of you guys watch that Michael Jordan thing? the last answer,
Kyle Shrum: most of it, I intend to use. I haven’t yet.
Jerred Moon: Wow. I’m ahead of one pop culture thing for once in my life. So I
Joe Courtney: had like all about like drive and like getting your goals. So I’m not surprised
Jerred Moon: I was, I was right up your alley, Jerry. I had like 15, 15 different people ask me about it. And I’m like, when that happens, I’m like, okay, this is something. If, if just one person was like, Hey, have you seen the last dance?
I’d be like, I don’t watch. I don’t know. And then when you have that many different people ask you, cause I was asked publicly on Mark Bell’s podcast. That was the first I’d ever heard of it. He goes in at the end of the podcast. He’s like, so you watched the last dance. And I was like, I think I had heard it mentioned one other time.
So that was like number two for me. I’m like I heard of it, but I’m not. And so you’re just in the, you hear more and more. And so anyway, I watched it, I thought it was good. And, that was, that was me jumping from space jam to Michael Gordon to last dance, bringing it [00:24:00] back to if you think it helps. It does, but I would say your pre-workout meal might not matter that much because your body is ready to go unless you completely run out of carbohydrates.
And this is what I found out on my KIDO experiment. When I did, when I was actually doing like 15 grams of carbohydrates a day. My body finally ran out of glycogen and then you can feel it. And that was not something I was accustomed to feeling, not in a normal facet workout. I could fast for 16 hours and train, and I still won’t run out of energy.
Cause I, I get enough carbohydrates day to day and your body can store those. But once I finally ran out, it was very obvious. And so if you think I’m not having a very good workout because I didn’t have enough carbs. Probably not the answer. You’re probably just having an off day because it’s very apparent when you actually, and your body actually runs out of carbohydrates to use.
And it won’t really like transition to using fat. It’s very clear. It’s very apparent and you feel like trash, so it’s all in your head.
Joe Courtney: That’s why my Murph time went down.
[00:25:00] Jerred Moon: There you go. Wait, what
Joe Courtney: nothing?
Jerred Moon: Well, my eye, my fastest maritime Murph times I mentioned on a few podcasts ago have been fasted these days, so, okay.
That’s high intensity
Ashley Hicks: referring to his nauseous Murph time thing.
Joe Courtney: Yeah, one and a half way through.
Jerred Moon: Well, yeah. What happened? Yeah. You’re are you low carb? Like how low carb are you? Do you think they don’t measure,
Joe Courtney: but I am
Jerred Moon: fairly low carb ballpark it.
Joe Courtney: I don’t even know what I should be.
Jerred Moon: Where do you think you’re at?
Do you think you’re at,
Joe Courtney: I’m probably close to a 30% split across the board.
Ashley Hicks: 33 30, three 33.
Joe Courtney: Yeah, whatever that adds up to, I just, I just leave out the last 10% to
Jerred Moon: whatever I transitioned back to low carb, like a month or two ago. And if I’ve been feeling better, I tried to act like carbohydrates. Weren’t the enemy. They are, let’s just all be real. They are the non kidding. And they’re not actually the enemy, but they [00:26:00] are for me, maybe
Joe Courtney: not in my own kitchen, my own house.
So let’s control sometimes.
Jerred Moon: I don’t even know how I’m surprised. You’re even here to be honest, like you haven’t gone crazy yet. It’s
Joe Courtney: a, well, I mean, well, yeah, a little I’m a little bit disoriented right now.
Jerred Moon: Okay. Well, let’s talk running. we got some good feedback on, Joe’s conversation about running from the last podcast.
I thought it’d be a good opportunity for us to dive in a little bit more. I feel like we, we towed the water on this topic, but we could all jump in a little bit. cause the more I started to think about what have I done to specifically try and improve my running. And there are some little things that I’ve done here and there, even though I’ve never really considered myself a runner and I don’t think any of us probably consider ourselves like a runner, actually we might all hate running.
Like we might all say that or have said that no. No. Okay. Ashley doesn’t agree. I don’t really mind it. I used to hate running I’ve I’ve made myself like it more, but still, if it was like, you want to go running for an hour or biking for an hour, it’s an easy answer [00:27:00] for me. So Joe, how do we become better runners
Joe Courtney: check your form.
Jerred Moon: There it is. Alright.
Joe Courtney: So I’ve always been an athlete, like pretty much all my life. I’ve played sports that done a lot of running a lacrosse and soccer run a crap ton, and I’ve just done some other ones that don’t do that. So I think I’ve just naturally had decent bit of running, but it’s always on the field.
I’ve never had shin splints or anything like that either.
Jerred Moon: You’ve never had shin splints,
Joe Courtney: never in my life. Don’t, you know what it feels like.
Jerred Moon: That’s awesome.
Joe Courtney: I have though head, I do have a 10 minutes to my Achilles though, which has affected me some and I mentioned last week, which is why I think my form.
Gets messed up sometimes because sometimes I don’t flex my foot as much because it hurts my Achilles or it takes me a while to warm up. And I’m just running in pain for a couple of minutes because my kid was just sucks like that. And well, having any kind of injury or soreness, you can really, you can really start to dig.
You might change a little bit for like a minute or two and you start your run, but then it can carry [00:28:00] over to your entire run. And then all of a sudden you’re not running. Right. And I think that’s what happened to me is that I was just avoiding pain and not. paying attention to my form. So that’s what I did last week is when I looked up some running stuff and really started to.
Pay attention to how by foot strike what’s happening and, starting to lean forward more because I think I was leaning back and heel striking more. So just assessing your form like that and making sure you’re striking things as you should, also pay attention to your arms. I noticed this a lot when I see inexperienced runners.
And I kind of feel bad at times, but there’s, there’s some awkward people doing things with their arms that they just don’t know what to do with their hands. They’re just up your brother face down or they’re like down by their waist. Like some people are just either they they’re
Jerred Moon: they’re way up here, their waist.
Joe Courtney: Yeah. They’re like really tight or they’re like, hands are just down. Yeah, they’re just like, Oh, hands are numb. I’m just, just going there, flopping around.
Jerred Moon: I love it.
Joe Courtney: So yeah, the lower body you gotta take him to, but you know, your arms are still there. It’s not just gone.
[00:29:00] Jerred Moon: Wow. I want to see somebody running with their arms down by their side
Kyle Shrum: because I’m so triggered right now.
Jerred Moon: All right, Kyle, how do we, how do we get better at running
Joe Courtney: Kyle’s show upload a video to a.
Kyle Shrum: I don’t know how would, okay. Anyway,
Jerred Moon: you improve your running. Have you gotten faster over the last couple of years?
Kyle Shrum: have, I’m definitely in the, hate and will always hate running camp. so, but I will say I put this in the notes and it was kind of as a joke, but kind of not one thing that really helped me with my running was losing weight.
Jerred Moon: So, so,
Kyle Shrum: you know, if you’re a lighter, you can typically run better, move better altogether and run faster most of the time. and so that’s something that really helped me out. when I first joined garage gym athlete, this was 2017. The first event that I did after joining was a five K run and, [00:30:00] something that Hannah and I had done before that, was.
We, we went through the couch to five K app. she can get on, I’ve always had an iPhone, so I know you can get an on a phone. I’m sure you can get it on Android as well, but it’s really good about, building it. You basically, it trains you to work up to a five K in 30 days. And so, it portions everything.
Out for you where, you know, you start out where you’re walking for a certain amount of time and then you’re running for a certain amount of time. And then those kind of those intervals kind of change over time and get shorter and shorter until eventually you’re just basically doing a warmup for a few minutes and then you’re just running for 30 minutes straight.
So. That’s something that really helped me out with, kind of getting in the, in the rhythm and Hannah ran cross country in high school. So she was giving me some tips as well to help me with my running as well. but I will also say, all my notes. I have accepted challenge from a spouse. When I went to do that five K race, it [00:31:00] was a veteran’s day 5k and it was at like seven o’clock in the morning.
pretty much remains. It was like, yeah, like, well, the race started at seven, which means I had to be there much earlier than that. And it was like 30 something degrees when I got there. Super cold did not want to be there. Lots of, yeah. And I mean, a warm up PR shirt and all that. So it was a fun experience, but I was, you know, I was warming up and stuff and, you know, talking to Hannah about it and, you know, she was out there at quarter was, was.
Very very young at the time. And I think he was only a year old at the time, but, so she was out there with a baby and it’s cold and all that stuff. And I was talking about, well, this would be great. You know, if I could run this fast and finish it in this time, but I don’t think I’ll be able to run it without stopping.
And she said, Why can’t you run it without stopping? And I was like, well, I guess now I can. So I guess, so except a challenge from a spouse or somebody that, you [00:32:00] know, means a lot to you
Jerred Moon: and Emily try harder story.
Kyle Shrum: Yeah. She basically just said, just, just don’t stop. And I was like, okay. So I didn’t. So I ran the whole thing without stopping and have not run another 5k sentence, but still have a really good 5k story.
Jerred Moon: well, that’s awesome. So we need to, you did run a half marathon with me though in Joe and Ashley.
Kyle Shrum: Right? Right.
Jerred Moon: Why do you guys always just count those? You’re like, I don’t talk about
Ashley Hicks: shuffling involved.
Kyle Shrum: It’s not a five K specifically. And also I think there’s a part of my brain. That’s kind of blocked that experience out a little bit.
Jerred Moon: And I have vivid memories of daring down obstacles, like. Oh, you wanted to kill him.
Joe Courtney: He’d be the obstacle faces. Awesome.
Jerred Moon: He would just look at an obstacle like, Oh my gosh,
Ashley Hicks: I didn’t have to do the loop afterwards. He was
Kyle Shrum: so mad. I didn’t know. I didn’t know. I had that kind of face. You guys [00:33:00] described it to me and that I’ve never used that face for anything else that I know of.
Jerred Moon: it was specifically, I don’t know. The one, I got the best glimpse. Wasn’t the big, harder obstacles. It was the one where like, they had like nine of them in a row where you’re just there about rib cage, height for me. And like, you would a,
Joe Courtney: just one single pole.
Jerred Moon: Yeah. Just jump over like a log and then you keep going, right?
No, I’m talking about, yeah, but I got to see, like I was done and I was like watching and I got to see Kyle do it like nine times. Cause that’s like how many there were maybe there were five. I don’t remember. And I just, you did it at every single one. You would stop and just stare at it for like 30 seconds.
And I’m sure you’re resting or whatever, but really you were like willing it to like break
Joe Courtney: or go through this.
Jerred Moon: Your mind was working on something else and then you’d run, do it and then you’d stop and do it again, give it a death stare to the next obstacle.
Kyle Shrum: It was awesome. It was a, it was a dark place I was in.
Jerred Moon: anyway, Ashley, how do we get [00:34:00] better at running? I know you played a lot of soccer, which there’s a lot of running involved where you, the position where they run like a half marathon, every game. Cause isn’t there. Like there’s a,
Ashley Hicks: I played Benfield for a little bit, but I. Played defense for most of my life defense wins games.
And you’re saying you got a score. I know anyways. but, and then in high school, my coach, like, not knocking on my coach. He just didn’t really have like an off season until my junior senior year. So we ran cross country for off season, which was terrible in August, in.
Jerred Moon: Texas heat was the worst. I don’t know what to do with you.
Go run pretty much. That’s my
Ashley Hicks: Joe, Joe looks confused
Joe Courtney: because cross countries fall, which is when soccer is actually
Ashley Hicks: in Texas soccer is the winter time. So like, you don’t really start soccer until I think it’s like November, December. I just remember, like, we couldn’t go anywhere. Christmas break. Cause you had to practice Christmas break.
Anyways, [00:35:00] I’m getting off on a tangent.
Jerred Moon: That’s funny. I didn’t know. It was different than what actually just said. Cause I’ve only ever lived here for sports
Joe Courtney: for most books.
Jerred Moon: Yeah.
Kyle Shrum: Yeah. Oh, it’s football and Texas real
Joe Courtney: football. That’s probably also why.
Jerred Moon: Yes,
Joe Courtney: it makes sense. Cancel all of their sports. Anyway, this is, this is good.
Ashley Hicks: Oh man. so lots of running, what I found for me, especially kind of, I kind of fell off of it. And then, it was when the. Scott deployed in 2017 where me and a couple of girls, and I think harder to kill, just had a ton of running stuff. And I think that was the first time I had ran for an hour straight since doing cross country and whatnot.
And so what I found is instead of rowing or biking, right. If you want to get better at running, you have to run. That means you got to do your intervals running. That means you do your long distance running. That means, cause that’s, I mean, practice makes perfect. Right? So that’s what I found for me.
[00:36:00] Like I ended up just telling myself, okay, you know, you’re not going to wrote a day unless it was raining or something like that, then I just made myself run. And I mean, all of our mile times, I mean, that was a goal at all. I mean, they all decreased, right. So, which was a PR for a lot of us when that happened.
so you just kind of have to do that. And then I highly suggest in order for normal people who can get shin splints like me and it hurts terribly, you have to make sure that you get the right type of shoe. your Metcons for longer runs, like for that hour run, I would not suggest wearing those at all.
I know all of us could probably go around the room and talk about our favorite running shoe, but, you know, make sure that you get some,
but yeah, so I suggest to get some good shoes that, you know, if you’re trying to improve or you’re trying to run, you know, a race, a 10 K or anything kind of longer than a 30 minute. 25 minute run, then definitely invest [00:37:00] in a pair of good running shoes. yeah, that’s my opinion on that and how to get better on running.
if you’re a tempo or a cadence like me, like I’ve always talked about jams and beats, you can actually get an app that. well, actually it’s not a jam if you will, or song, but it’s, it’s kind of like a, what do they do in band where they’ve got the metronome that just a dumb, dumb, dumb, dumb
Joe Courtney: you’re married to the drama.
Ashley Hicks: true. you can use, it’s kind of a metronome and it can help you improve your cadence, like make yourself go faster. And it’s just for some reason, for some people, when you hear that. Downbeat, it makes you want to run with that downbeat. Does that make sense? So, these are very useful tools that I’ve kind of used.
I haven’t necessarily used the metronome app cause I think it’s monotonous and it gets on my nerves. So I just use tunes
Jerred Moon: instead. Nice. That sounds. Like a good way [00:38:00] to build up some mental toughness though. Metro metronome running
Joe Courtney: Saturday.
Jerred Moon: Wow. You guys are one, one step ahead. I was literally thinking, I was like, wonder if I could craft this into me yourself Saturday.
Nike had already said it. okay. Well, here’s my story with running. I didn’t really care about running until I got into college and I was in ROTC and I had to do well on PT test for the air force and. Even then I didn’t care that much about running, but I had good run times. Like I could run a mile and a half in like nine minutes flat, like nine, 15, nine, 20, something like that.
Like, cause I, for me to max it at that time, I think I had to run less. They’ve changed it since, but I had run less than nine 12, so I always wanted to do that. So I would run nine flat, nine, 10, something like that. And I’d always max it and people go, Oh, well you’re a good runner. Well, I don’t know. I don’t know, I ran track in high school, but I ran like a 100 and 200.
I never ran like faster than that. And when I would be [00:39:00] finishing like my last lap, I would literally be like dry heaving, the whole last lap. It would, I wish I had a video of it. This wasn’t a part a time when people took lots of videos of things, but there would be videos. It’d be on YouTube if smartphones were as readily available.
But that’s how I would just try really hard. And. Basically be vomiting my last lap. And why am I telling you this? Because I’ve, I had a very bad relationship with running and if I would like be like, you know what, I want to get better at the mile and a half, I need to run more. I started running more, my knees would hurt my lower back would hurt like all these things.
And so I realized I’m just, I’m really bad at the execution side of this running thing. Two in two were ending my air force career being smarter about things I could run a nine 30 or a nine 15. And just gracefully walk off the track and be done. It wasn’t like a near death experience like it used to be.
And I purposely tried to get better at running. So I just want to share some of the things [00:40:00] that I did, barefoot running. Now, this is something I have to like. You know, asterisk, be careful with how you implement this, but Vera foot running actually helped me a ton because it forces you to take more of that mid foot to four foot strike, which I think will make you faster in the long run.
If you are doing barefoot running and you are heel striking, it’s going to be really bad. So don’t do that. Learn how to do it now. How do I recommend you start would be grass or a field? Either truly barefoot or get some of the, the Vibram like barefoot type shoes, if you want some coverings on your, on your feet, but just doing like a hundred yards at a time, 50 yards at a time, these small, small intervals to work on your form.
I did a lot of this. and then I would just run in the grass, you know, for like I worked up to a mile and then two miles. And I really think that helped a ton with my form. And I used to get shin splints all the time and I had this dude tell me. Who, his name was Conrad. That’s all. All I can remember his last name, air force.
anyway, [00:41:00] Conrad, he was on the cross country team at Texas tech university. He ran like a seven and a half minute mile and a half. Mile and a half, not a mile, mile and a half. And so I would, I went to him, I was like, dude, how do I get better? Like, I didn’t shin splints. I’m trying to run more. I’m getting a lot of shin splints and he, no joke.
He was messing. He was like, he’s like, yeah, I used to get him a lot. He’s like tried running backwards, like throw some backwards running into your program. And I was like, Okay. And so I started doing 400 and 800 meter backward runs, which make you look really awkward when you’re just doing it on a track or wherever you want to do them.
But it helped a lot. I haven’t had shin splints since like I, well, after I started doing barefoot running and occasionally, and I don’t do either of those things anymore, I just did a lot of them for like maybe a year or two. And I haven’t had any shin splints since. So those are some. Some ideas. I had the similar point to Joe, like loosen up, you’re thinking about your upper body, but I just want to say loosen up, like, make sure your traps are relaxed and you’re, you’re not clenching your fist super tight or anything.
And like don’t tense up there. There should be no reason for any muscle to really be [00:42:00] like 10 step when you’re running. And it’s just going to burn energy and make you uncomfortable. So try and relax your face, relax all the muscles in your upper body and just focus on running. And then the last thing, two things, one shorten your stride to try and cycle faster.
So a lot of people think that to run faster, they need to take these long, giant strides. But when your leg gets too far in front of you, you now have like, not enough leverage to. Just a good form. So try and keep more of an upright torso lean forward and cycle your legs faster. That’s kind of like the, what the pose running technique is.
You guys could look into that. If, if anybody wants like a specific, how do I YouTube, my way to success here, post running, is a great method. And then the last thing I was reading some studies on, what muscles you can strengthen to get better at running. and a lot of people. You know, think it’s like, okay, you gotta do a bunch of lunges and for your quads and glutes and hamstrings, but it’s predominantly your calf muscle that needs to be strengthened, especially if you’re having issues.
So. I [00:43:00] don’t recommend sitting around doing calf raises or barbell, calf raises or anything like that. I actually don’t think they’re as, as helpful, especially with running double unders do a lot of double unders because that jumping is a lot of impact and it can be really hard on your calves, especially if you’re getting started.
Anyone who’s done a thousand double unders in a row I E broken arrow. You might not be able to walk for a day or two. And, that’s just, but it’s, it’s good to build up that calf strength. And I think that’s my, my last tip on things you can do to get better at running. So do throw some double unders in the program or just single under.
So it’s really just jumped up. Just that jumping up and down is a lot of impact on the calves that can build up some running strength
Joe Courtney: and linear progressions. Aren’t just for
Jerred Moon: strength. Yeah. Don’t, don’t start with a thousand double unders in two miles of barefoot running. You will be dead. So, alright.
That’s it guys. What’s the, what’s the workout this week?
Joe Courtney: What? The RUC? My least
Ashley Hicks: favorite one.
Joe Courtney: Yeah. Sounds like your most favorite.
Ashley Hicks: Nope.
[00:44:00] Jerred Moon: So, let me pull it up.
Joe Courtney: I like Kyle’s note don’t know what it means, but
Jerred Moon: all right. So it’s just a three mile ruck and you’re going to wear 55 pounds or 35 pounds for a competitor.
Male, female established male female will be 35 pounds, 25 pounds of recruit male, female, be 25, 15, so three mile ruck for time. And that is workout, but there is a buy in, so. The buy in is 60 pull-ups kipping allowed 70 hand release pushups, 80 squats, 90 setups, 100 burpees. so just knock that out real quick, and then you can start your three mile ruck for time.
So let’s get into tips, tricks and strategies, Ashley.
Ashley Hicks: my little note, I just said, I love the plan. Like if it was just the spine, it should be called the Ashley. Meet yourself Saturday. I like the buy in. I know. Weird. So. this is the first meet yourself Saturday that I actually met myself and I was actually like cursing Jared moon.
And I’m pretty sure this is the very first time I ever curse your [00:45:00] name out loud. And we were with, I was on a track and so I did. Kyle’s suggestion. So I won’t talk a little bit about that, but make sure that you are moving as soon as you’re done with that, buy-in pick up that rock, whatever it is, and pick that weight accordingly, make sure that you don’t go too heavy.
I know, you know, some people see it and they’re like, I have to do established, or I have to do competitor level, you know, make sure that you, you can do that for three miles. it may be a walk. A lot more than what you want it to be, which is where I met myself, because I did not want it to be as much of a walk.
but shuffling is good too. And then I was on a track, so I was able to see like, okay, I can go a hundred here. Okay. And then walk a hundred and then go faster this hundred. And then, but if you’re not able to do that, you know, find visual points, you know, like go to that stop sign and then, you know, walk whatever.
So. Yeah, I’m just trying not to take it from Kyle. I’m [00:46:00] sorry.
Jerred Moon: You were saying everything, but the word I had to say it,
Joe Courtney: I didn’t say it described in detail pretty
Jerred Moon: much.
Ashley Hicks: No, but, yeah, my, my suggestion is right after those burpees. Definitely get after that three mile ruck, just start moving.
Jerred Moon: Awesome. Kyle, what are you?
What do you got, man?
Kyle Shrum: I actually stole it despite our best efforts.
Jerred Moon: No, I’m the true person to ruin.
Kyle Shrum: Yeah. Yeah. the last time we talked about this on a podcast, I described what I had done for it and learned what far liking was. Cause I didn’t know up until that point, but so my note was just fartlek, like mad.
And, so you can think about that while you’re doing this. Just repeat that in your head,
Joe Courtney: trying to figure it out.
Kyle Shrum: But, basically that on the, on the ruck part, by the way, I’m not a fan of the buy-in. So Ashley, you’re just crazy. The ruck part is fun though. I enjoy that, but I would just, I realize [00:47:00] that walking the whole thing, was gonna take me a very, very long time.
And I didn’t want to spend that much time. Rocking. So I decided that there were going to be portions of the street that I have to do this on portions of it, that I was going to run slash shuffle and in portions of it that I was going to walk. And so that’s what part liking is you just pick a point. Go faster for this portion and then slow down and just kind of make animals out of it.
So that’s my, that’s my suggestion. just fart, like, like, man,
Jerred Moon: I love that. I think, I think tramp has, has some pretty interesting things to work with for new my Instagram. all right, Joe.
Joe Courtney: So last time we talked about this, I had yet to do what the fuck. And I have still yet to do what the RUC. So I’m just going to say,
Jerred Moon: you can do this one, right?
Like, what are you missing in your current setup? You can do it.
Joe Courtney: I don’t have
Ashley Hicks: that kind of thing.
Jerred Moon: Did [00:48:00] you, yeah, I don’t know
Joe Courtney: what the, like, yeah, I just, there’s not enough canned foods in this house to fill up a backpack and I’m not doing the kettlebell again. And I hurt my hip last time. Not happening.
Jerred Moon: You were out for like several months with that.
Joe Courtney: yeah. Yeah. That started the PT train by the way,
Jerred Moon: a bag full of hammers or tools.
Joe Courtney: Yes, because I have a bag full of hammers, you know? Cause. You don’t just need one hammer. You need a bag full in
Jerred Moon: your house. I have way too many hammers. So maybe that was just a suggestion for me.
Kyle Shrum: You should get your chili pad for the air and just carry it on your back.
Jerred Moon: I don’t
Joe Courtney: know where this is turning.
Jerred Moon: Yeah, that was, I don’t
Joe Courtney: know. Alright. so. I’d say break up the reps. Cause they’re not, you can’t partition them, but make sure you have a plan for those. So you don’t just reach muscle fatigue in the beginning, the handle, these pushups are gonna catch pretty fast, so maybe do them intense and then see how it goes from there.
Cause you can always add more as you go, but don’t just be like, yeah, I’m gonna, I’m a knockout this in 20 fives and then you’re just done and you can only do like three to do that. And then just, just go for a jolly little walk.
[00:49:00] Ashley Hicks: You have books. I see books behind you. Do you have a scale? You can like, wait your books back dock
Joe Courtney: don’t micromanage.
Jerred Moon: Do you have any textbooks? Textbooks are great.
Joe Courtney: Isn’t here.
Jerred Moon: Well, okay.
Kyle Shrum: I think if you wanted to do it, you could find a way. And I think that’s where we are.
Jerred Moon: Alright, so I’m going to give my advice and I just want to go back to why meet yourself Saturday exists to meet yourself, to put yourself in an uncomfortable situation, find out where you know, that internal chatter or dialogue is a little bit negative and you got to turn it around.
So having said that, my advice for the buyin is to do it as fast as possible. Right. Like list. Yeah. So anyway, and I get, I get this from a lot of people of like, I mean, I really, Joe just kind of mentioned it. So I’m trying to be tread lightly here, but just go as fast as you [00:50:00] can make that hurt. Like it’s the only workout you’re doing for the day.
The buy-in just make it awful because to be honest, at three mile ruck by itself, Is not going to be, meet yourself, quality for most people. For some people who’ve never done a rut before. If it’s super heavy. Yeah. You’re going to get uncomfortable in the back and the shoulders. And maybe it’s new for you, but I’d say most people who participate in our training regularly three mile ruck is not going to be the end of the world, or even close to meet yourself event.
But it will be if you treat the buy-in like your life depended on it. So do that. That’s my only advice. Make sure the buyin is the hardest thing you’ve ever done in your entire life. Then strap on the rock and, go for three miles. So that’s my official advice to make it a true meet yourself Saturday.
Otherwise it’s not, I’ve done the slower version. It’s not as bad. It’s just like, ah, well, yeah, that’s over. But I’ve also done the version where I get to the burpees and I’m like, okay, how fast can I do these burpees? And it [00:51:00] makes the three mile run way worse. So, which is good. That’s what we want. Right. So we want
Ashley Hicks: everybody, that’s why you put a hundred burpees at the end.
Jerred Moon: for real. Yeah. That’s the showstopper too. Everything moves pretty fast. And then you’re like, dang. Wow. This came out of nowhere.
All right. Anything else from anybody?
Ashley Hicks: No, let’s see if we can get Joe to do this one guys.
Jerred Moon: Yes, hashtag Joe do what the RUC
Joe Courtney: I’m just
Jerred Moon: to, I’m not trying to start any hashtags. Okay. Any my buddy, a little long
Kyle Shrum: for a hashtag. Yeah,
Jerred Moon: we can workshop it, but for now, we’re going to get out of here. everyone. Thank you so much for listening to the podcast. If you’re enjoying this on your device, if you could leave us five star review, positive comment, it really helps to show out.
and maybe I’ll have to motivate people with some, like, Giveaway action here in the near future for reviews. So that could be coming, killing comfort book. Go grab it. If you haven’t [00:52:00] already, all versions are out. Just go to killing comfort.com to get it. You can grab the planner too, if you, if you, get it and join the challenge and that’s it, guys go to dot com.
If you want to get in, like, be really in, like, I know we got all these, the YouTube videos, you can get them. Meet yourself, Saturdays for free. I get it. But you’re not really a part of the community until you’re in the community. You know what I’m saying? It’s like Facebook and like entering in the app and just true pain and like misery look where your friends there and we want you to be a part of everything that we’re doing.
And if anything, I said sounds exciting to you, then you’re definitely cut out for what we’re doing at Gresham athlete. If you’re like these people are passionate, crazy. And I don’t know, I just got here as my first episode as fine. The Peloton is calling your name. If you think this, everything we’re talking about is awesome.
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