Hey, Athletes! Do you have allergies? Do you take medication for them? Check out this week’s episode of Garage Gym Athlete to hear how allergy meds could be hindering your exercise benefits!
Episode 97 of The Garage Gym Athlete Podcast is up!
How Allergy Meds Are Blocking Your Exercise Response
This week the four coaches are back on the podcast. After they give us their updates and announcements the dive into this week’s study. This week’s study is on Allergy medication and how it could actually block your exercise response! For this week’s topic the team spills all on what triggers them! Some of the triggers are words and others are actions. For this week’s Meet Yourself Saturday Workout Zone 2 MURPH is what you’ll have to tackle. This can be a “triggering†workout so make sure to catch the tips, tricks, and challenge to help you succeed!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 64-MINUTE EPISODE WE DISCUSS:
- What Triggers Us
- Allergy Medication
- Zone 2 MURPH
- Home Remedies for Allergies
- Pet Peaves
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Ask Me Anything: How Can You Best Burn Fat and Raise Your Base?
- S5E1: How to Use Block Programming for Greater Training Sessions
—
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast German here with everyone. What’s up everyone?
Oh, la.
Joe Courtney
La sucks to not be one of us for because they’re not everyone. Yeah. Okay,
we’re cool.
Jerred Moon
We need to work on our interest Should we start practicing in our weekly? From the top? Yeah, it’s
Joe Courtney
not it’s not obvious I don’t have a human interaction on the regular
for Joe, is social media
Jerred Moon
going down people to bounce the jokes off of before you just go straight into a live recording with them? Okay, Joe, how is like man, speaking of no human interaction,
Joe Courtney
how everything depends how often Can I tell you guys it’s getting hotter here. I want to hear every time. Now please wait until like it’s triple digits, because probably gonna be next week.
Jerred Moon
I want to know when it hits the peak temp. And then when it kind of just not changing any more than I don’t want to hear about anymore.
Joe Courtney
Actually, this week, even though the temperatures like probably went up a couple of degrees. I think I’m just regulating better, because it doesn’t feel as as miserable. But I was, you know, still covered in sweat and super hot and half mile runs. Were still interesting.
Ashley Hicks
How is your zone to run? Did you do one last week?
Joe Courtney
I that’s Yes, I did. I did it the day we recorded. So it was it was the same where I said that my mile time is an entire minute slower than it was over the winter when I was doing it consistently. And then tomorrow I’ll do it again. Which will probably be the same. A couple degrees warmer. But yeah,
Jerred Moon
and you’re on that Murph burner, right?
Joe Courtney
Yes, I am going pretty good. I gotta be honest, I’ve been failing at the GUI to challenge. I have my notepad here for my pushup grids, and sets. They’re
Ashley Hicks
playing the challenge for us who are not Yeah,
Joe Courtney
I was getting there. I remember what it was called. Everyday, we’re supposed to do a push up grid on top of the training. And they one clearly forgot about it. Day two, I made one is on my desk right in front of me. didn’t complete it. I left three blocks missing. And I’m just past halfway today. But like, it’s just supposed to note that it’s right in front my desk. But that’s just like a blind spot right there. And I didn’t I was like ahead of the game yesterday, I get it all but three. I was like, cool. I’m ahead of the games like 1230. And it just didn’t happen.
Jerred Moon
Well, I would say finishing the push up grid is not near as important as doing the push up grid. Because any effort towards the completion is better than none at all right? Like I I write a push up grid. Most days like in my planner, and like when I when I do it, and some days I do some days I fill up the whole thing. And then some days I do like five or six of the little blanks and it’s not finished, but it’s still that was an extra 110 push ups for the day or something you know, so it’s still so good.
Joe Courtney
Yeah, definitely anything will help because that first Murph practice round last Saturday or Friday, whatever. I didn’t go well. NACA Well, I also realized that I didn’t all of all of last week up until doing my practice. I had an extra plate in my vest the entire time.
Jerred Moon
That’s great. That’s good. That’s like that it that is cheating. Right there.
Joe Courtney
Yeah, there it is. That’s cheating. How much he is cheating
Jerred Moon
based on last week’s conversation.
Ashley Hicks
How did you have an extra plate in your best and do not know it?
Joe Courtney
Because I put it in there for I forget what reason I did it. But I put it in there and you just don’t know when it’s not prior to storage. Make sure like where else is gonna go? Basically, or I think, yeah, I think we did or
Ashley Hicks
come out more. You have the Condor? Yeah. Yeah.
Joe Courtney
It’s only a little bit too thin. There’s a thin ones. It’s like a five pound plate. Not not the 10 or whatever. Oh,
it’s an actual plate.
Joe Courtney
Yeah. Basically, I was wondering why couple during couple of the warm ups. My vest was shifting backwards and like, Man, this thing is weird. I don’t want to take it any tighter. I’m not gonna breathe.
Jerred Moon
We already talked about that.
Joe Courtney
Yeah. How to breathe. That’s right. I actually practiced that. And it kind of worked. Yeah, there we go. But the way you described it was weird. You were like, take a deep breath in, expand your lungs and then breathe and this was the
Ashley Hicks
diaphragm. your diaphragm.
Jerred Moon
So belly breath chest bread. That’s
Joe Courtney
Yeah, ski. We tested it out on when we had the 200 meter launches. Because it was hot, and I couldn’t breathe. And I was like, Alright, I’m just gonna expand this and cool. Alright, I guess it worked a little bit.
Jerred Moon
There you go. Look like
Joe Courtney
Kyle. lets you go. Oh,
Kyle Shrum
I get to go. Okay, cool. This guy. How many times do I get to mention that I have a bunch of house projects to do. It’s still painting cabinets.
Jerred Moon
Yeah, we’re we’re at the limit. I don’t know I don’t think one of
Kyle Shrum
the walls now.
Jerred Moon
But onto the hardware on the cabinets.
Kyle Shrum
There’s more than just painting though. Like there’s outdoor stuff that I have to do now and stuff like that, too. But then there’s flooring that I have to put down all that. But like, it’s taken
Joe Courtney
for renovating your entire house.
Jerred Moon
Slowly one step at a time.
Kyle Shrum
Yeah. So maybe by this time next year, I’ll be in a new house was it?
Jerred Moon
Well, either way you will be I was gonna say you’re making your current house new.
Kyle Shrum
That’s true. Anyway, that’s my life. House projects.
Joe Courtney
That’s it while you’re dominating audiobooks right now?
Kyle Shrum
Yes, I am. I’m cranking through them like crazy.
Jerred Moon
So you know what, I’ve probably when I moved, which is a lot of times, I probably crush 15 audio books in those in the process of moving when I’m packing boxes, or like loading a truck or whatever. Yeah, it’s just an audio book the whole time. Good call.
Kyle Shrum
Just crushing them. Alright, actually.
Ashley Hicks
I said, this is the week of doctor appointments for me. I’ve got like three of them. But yeah, doing some more test, doing ultrasound seeing how things are going. So hoping it’s moving in the right direction. And I’ll keep you guys updated on that. But a more like current event update. If you’ve kept up with the gas in the pipeline stuff that’s happened over here on like the East Coast. Well, I don’t know. Anyway, you
know,
I do. So it’s
Jerred Moon
not about Robic capacity and mitochondrial efficiency. I’m not negative. Okay. Anyways,
Ashley Hicks
so there’s gas issues going on. And so people are freaking out. It’s like the apocalypse has happened. And people are lining up for gas stations like hurricane is coming and so like gas stations are running out of gas. So like Navarre, a town in Florida here in the panhandle, like has no gas whatsoever. People from Pensacola are coming all the way to Crestview to try to get gas
Jerred Moon
just get a Tesla then. I don’t
know. Okay, anyway.
Ashley Hicks
Shout out a couple of $1,000 to solve your issue. But anyways, so people are freaking out and it just it just cracks me up when you know, the news post something and then it makes people panic and then everybody you know, goes and stocks up like it was for the toilet paper and the paper towels last year, you know, now it’s, you know, the gas stuffs. And now people are like, I need all the gas anyways. So I still
Kyle Shrum
don’t get why it was toilet paper. I don’t get that. Why was that the thing?
Joe Courtney
run out of something that’s probably gonna be harmless. Something you don’t want.
Ashley Hicks
I mean, but you could have hopped in your shower. You could anyways, there’s so many other different things.
Jerred Moon
You could you could use the three seashells.
Joe Courtney
Yes. Yeah. That mean, man, I was all over that when this favorite pandemic went down.
Kyle Shrum
So you don’t get that one? No. Okay.
Ashley Hicks
Okay, thank you. Like you could use a washcloth and just wash it. You could have people buying baby wipes. So then I didn’t have wipes to wipe conners bottom with which is fine. I mean, you just make it work, but I don’t know people were making my sweater. People panic. Alright, Jared.
Jerred Moon
So the three C’s seashells reference is from as a Demolition Man. demolition?
Joe Courtney
Yes. And I’ll use the three seashells.
Jerred Moon
Yeah, that’s what’s great about it. He he gets unfrozen from the past. And so he was like, oh, and then Brendan
Ashley Hicks
Fraser.
Joe Courtney
No, man, how dare you confuse that? Oh,
Jerred Moon
this is why we don’t talk about books.
Joe Courtney
alone and Wesley Snipes.
Jerred Moon
Anyway, the best part about it is he’s like, Hey, there was no toilet paper in the bathroom. And they’re like, you don’t know how to use the three seashells, but they never explain how that works. And that’s the best part of the whole thing is that we’ve just been left to guess for 25 years whenever that movie, there’s actually an
Joe Courtney
explanation online.
Jerred Moon
Yeah, I’m sure some people have can can copy the theory and explain it, but it’s not explaining the movie. But what’s awesome about that is my brother ever since he’s had his own place, has always had three seashells on the on the top of his toilet. Oh my gosh. It’s just all of it. Yeah, right. So anyway, I
Joe Courtney
guess I got to watch a new movie this weekend with Scott cool points. And even It was also a perfect movie because they high five and they didn’t touch hands like for
Jerred Moon
a touchdown. And now that’s happening for real. They are onto something demolition, man. Okay, so my update I only have one. Well, one, I didn’t do a garage mathlete shout out or anything like that. Because we’re just don’t have a lot of shout out anymore. So we’ll we’ll get back to that after I reach out to people in the group because most events have passed since we last asked for shout outs and everything so we will get back to that. Eventually Murph, a fundraiser is still going on. Go to garage mathlete comm slash Murph. Or you can just go to garage gym athlete comm click that yellow banner at the top. If it is the month of May, when you’re listening to this and you’ll be able to take, you’ll be taken to all the awesome Murph stuff. Last I checked, we’re at close to $25,000 raise for the Murph project, which is awesome. And like I said, I’d be super transparent with that. And I’ll give a full breakdown once we conclude this month, but so far, it’s going really well. Also, last I checked, Chris Morgan is like a baker’s dozen plus seven merps in to the project. So that’s, that’s quite a bit of a way
Joe Courtney
to say 2020 nerves
Jerred Moon
in the Oh, gosh, I couldn’t keep a straight pace and pull it off. But
Kyle Shrum
I tried. It’s going well,
Jerred Moon
yeah, I tried anyway, Murph, or Morgan is crushing Murph, which is awesome. Now, as far as personal updates, the only one I had is I’m about ready to take the training wheels off of my training. So I’ve been following BCT in a modified fashion. So all the running, I haven’t been running, I’ve either been on an erg of some sort to be honest. Either I’ve either been rowing ski, or more recently, or biker guts, I’ve been doing all of the interval stuff, which doesn’t make you better at running, I’ve learned this lesson over and over again. So I’m gonna step back on the track and be very upset. And also when squatting I just haven’t been going heavy. I’m pushing the upper percentages that are prescribed. But anyway, my back I think, is probably at 95%. still feels a little weird some days, but I’m gonna try getting back into the training in the next week or two, and then look at fully prescribed running, back squatting. And if all goes well, and I feel good, let’s let’s go. Let’s see what happens if I injured myself again, or things start progressing in a negative way. I’ll probably be done with this attempt and move on to something else. So that that’s where I’m at. But I’m ready to at least ready to get my hat back in the ring.
Ashley Hicks
keep us updated.
Jerred Moon
Well do. Alright, let’s get into this study. Cool name? Not really, histamine, h1 and h2 receptors are essential transducers of the integrative exercise training response in humans. What it’s done this year, yeah. 2021. So I’m just gonna give the breakdown of this and why I thought it was interesting, more so than all the details of the study, because again, I think you guys did a phenomenal job on the breakdown. And I’ll talk about some of those things as well. But big picture. Anti histamines, allergy medications, something a lot of people take a lot of people take them for seasonal allergy, some people take them year round. But what this study did was take a look at high doses of these anti histamines and what it does to your body, specifically, its response to exercise. And if you have the least bit interest in this stuff, look up the study, we’ll have it linked in the show notes. Because if we’re not gonna be able to cover it all, but when you look at the full text, which is free, and it’s up in the upper right hand corner, when you click on the abstract, the full text is there, and you can read everything. But if you get down to the results, and you actually look at the ridiculous things that histamine in our into histamines blunted as far as your response to exercise, it was incredible. We’re talking about your resting heart rate. You know how well you recovered in between bouts of exercise. Some things weren’t as crazy, but most things were. And overall, it seems like if you are taking a lot of anti histamines, for some reason, it’s going to be bad. You’re not going to see as many results as you would like from from exercise. And who wants to do that. Who wants to put in all this work, especially people in our community? Because Yeah, some of us want to lose weight, we want to look a certain way. But ultimately, we’re chasing performance gains. And we’re, we have people chase performance gains because we feel like it’s better intrinsic value that will lead to better aesthetic improvements. But anyway, I would be so mad if I was taking large doses of anti histamines and I just for some reason couldn’t get any faster. I felt like I couldn’t get stronger or whatever. And it was all because I’m taking medicine that ultimately blocks me seeing results. And it’s crazy. And I’ve only heard about this and one other regard. And it’s vitamin C specifically antioxidants. If you’re taking too much vitamin C to many antioxidants. It does the same thing with endurance exercise, like your body needs this reaction. It needs to have this like super compensation need to go screw things up and let your body heal. heal from it to see benefits from exercise when you’re taking all these things like either ibuprofen or vitamin C or anti histamines, you’re not letting your body go through that natural process. And so that’s why I wanted to cover it, we can get into a lot more of the details. But I just want to talk about why I thought it was such so important to cover because I can guarantee so many people listening to this right now are taking antihistamines. And the only other clarification I wanted to make was it’s an h1 and h2 is, is what they are blocking. Typically, you’re only taking one of those, unless you do have some sort of crazy severe allergy. I don’t know everything about allergy medications, but I know that certain ones are just an h1, and certain ones are just an h2. And so the chances of you taking both. Like, you’d have to have some severe allergies, taking multiple, multiple antihistamines for different reasons. And we can get into all this. But what do you guys think about the study?
Joe Courtney
So I was in the 75% of this podcast that found this an interesting study. There were two different kinds of groups that are studies a it was almost like two completely separate studies that they performed. They did an acute test and a chronic test. So two different types of testing and fitness, which is really cool. The acute one was biking intervals, they did max effort and certain intensity intervals, measuring pre and post, they measured blood flow and heart rate. And then the chronic study was six weeks of cycling. And they did a maximum sub max effort with the chronic error, the acute eight people, chronic at 20 people. And in the chronic they adjusted the intensity after three weeks. And in that one, they took muscle biopsies. So they measured a whole bunch of stuff. And a lot of the data and all of the charts. I didn’t quite understand all of them, but one of them looks good, and one of them didn’t look so good. That’s that’s what I got.
Jerred Moon
I couldn’t come up big enough. I didn’t know if you had that problem. I clicked on the images and I was having to like squint and look. But I that’s the takeaway I got was I could kind of see which one was the placebo group and which one was the block group. And I was like, okay, yep, that looks bad. This looks good. But I couldn’t I couldn’t zoom into the the numbers like I’m normally able to. So I don’t know if they just uploaded some crappy images or what?
Joe Courtney
Yeah, that’s kind of basically what I got to. Um, so yeah, everything they measured was really cool. And how in depth they went to see that algae met like these and histamines are affecting your performance and that people with chronic allergies might want to be aware a little bit from this. And as Joe was saying that the inflammation effect is what we are, is a desired effect. It’s kind of like when we talked about this last year, at some point when we were looking into recovery, how an ice bath is a good thing to do because it’s loads of information, but you’re not gonna want to do an ice bath every single day because the inflammation is deliberate. That’s what we’re that’s that’s how you get better as well. So there’s some other things that I found was pretty cool that I’ll probably add mentioned after we get after Wales goes but it found that the histamines affected the aerobic glycaemic and vascular flow of all these athletes, which was that’s, you know, three different phases. That’s pretty tremendous how much it is impacting. I will say that it was kind of funny reading the comments section of the Instagram post that we looked at for this. One person commented was like, Well, I’d rather take take my histamines and go for a run versus sit at home, not take one and do nothing. At first, I just kind of rolled my eyes. And then I was like, Well, yeah, I guess that’s probably true. And well, if you need these to workout, then doing something is better than nothing. But it’s good to find other ways around that. But um, yeah, I’ll get into some other things after Roscoe. So, Ashley, what do you got?
Ashley Hicks
Um, yeah. So, again, Jared, I think touched on some of mine. And so did you just, I’m just gonna keep moving through. But the thing that was very interesting to me was the recovery time that they tested like this kind of separately from the rest of the, like, the biking and whatever that they did, and the capacity to recover between the placebo group. So the people that didn’t take the anti histamines versus the block group is what they called the other group was significant, like the people who didn’t take the medication was able to recover faster than the people who were taking the medication. And then Jared touched on the average heart rate to and that to me was huge. Like, if you’re, if your average heart rate is not able to decrease, you know, what is what’s happening. I don’t know to your body, like not just working out, like if you are just have the higher heart rate, like what’s going on in your body. So it just seems that they’re blocking the benefits of the exercise, right? Exactly what it says. So my overall takeaway on this is just be cautious if you have allergies, especially seasonal allergies, my husband deals with it a lot. And so I provided kind of like more natural remedies for allergies. Again, I’m no doctor. So you know, go talk to your doctor if you want. But here’s a few things that we’ve used and has worked for our family. And so I said up in water consumption, I talked about detoxification, so things that are causing inflammation in your body that could potentially hurt you because you are already dealing with more inflammation because of allergies. So like staying away from fried foods, from sugar from alcohol, things like that. I’m talking about air filters, by the good quality air filters that block the allergens in your house, like they’re going to be more expensive. But this is something that you can do to help prevent stuff, especially the air, you’re breathing the circulating air. And I just vacuum like two to three times a week when something like seasonal allergies hits or even like a weather change for Scott because Scott just gets super sensitive to come that kind of stuff. I’m a chiropractor. I’ve heard chiropractic work can help with allergies. It just released a stress on your nervous system and can be super beneficial to your immune system, which is great. And then I said I use like a central oil blend that I like to diffuse throughout in the house and I just do it all day long. It’s um, I just do equal parts of lemon, peppermint and lavender. And you can even use this topically if you want with a carrier oil. Just make sure you’re not like directly putting it on your skin. But that does seem to help. And then last but not least, it’s super weird. Y’all have all heard of sailing rinses like Neti pots and stuff. But there is this thing called a garlic rinse. And you literally take garlic with boiling water and you put it in the strainer and basically the hot water like streams the garlic into like your neti pot or like the little What do you call it just like a water thing that you can flush out your system with? That’s not a neti pot necessarily. Anyways, it It works like Scott swears by this. And it’s just, you know, you get like a lot of mucus build up with allergies, right, so then that can sometimes form into fungus. And garlic is very antifungal, which I guess you could just add to your diet too. But this seems to work best too. So yeah, just some home remedies that I just decided to kind of provide just in case if you you know, want to look into doing that before you start taking allergy meds,
Joe Courtney
just like send a garlic clove in your nose isn’t good to
Ashley Hicks
know. And I mean specifically says like, don’t do just raw garlic and your nose. And obviously, if you’re going to boil water, boil water, bring it down to room temperature, you know, you know all these
Jerred Moon
boiling water knows
Ashley Hicks
that thing. Yeah, exactly. So disclaimer, don’t burn your sciences. Anyways, alright,
Kyle Shrum
you can go. So Joe touched on basically the only three points that I pulled away. And I was gonna mention, but he didn’t go deep into them. So that’s good. The one of the biggest ones was reduced muscle perfusion, which is just just means blood flow to your muscles. Obviously, blood flow to your muscles being reduced is not good for your training adaptations. We talked about this, we’ve talked about it recently on the podcast about stretching versus, or at least static stretching versus dynamic stretching, things like that how, especially when you’re recovering from exercise, what you need is blood flow to your muscles. You don’t need to sit around and be sore and not move, what you need to do is move get your muscles moving and get blood flow into them. So that you can recover from your exercise from and maximize those training adaptations. So the anti histamines we’re lowering blood flow to muscles, which is not good. So that’s one big one big negative impact of it. The medications also seem to lower insulin sensitivity. And insulin is is basically the vehicle that your body uses to deliver glucose to your muscles into your organs, so that they can use it as fuel. And so lowering your insulin sensitivity, definitely not good. So reduce blood flow, reduced insulin sensitivity. And also one of the biggest ones was it seemed to have a big negative impact on submaximal efforts. And seven max effort is the bulk of our training and it should be the bulk of your training as well. You shouldn’t be going all out shouldn’t be going pedal to the metal shouldn’t be going max effort all the time, you need to be mixing in a lot of sub max effort. They seem to have the biggest impact on that. And so reduce blood flow to muscles, lowered insulin sensitivity, big negative impact on submaximal efforts, all things that you don’t need happening in your training. So those were the biggest things that I pulled away from it. And instead of that, I also said instead of taking, you know, these, these medications, kind of like what Ashley said, you know, try to find ways to manage your allergies instead of taking these medications. Now, this is not something that I can speak to, I mean, I have seasonal allergies to but I spend like a day or two, you know, with nasal congestion, and then it goes away all by itself, I don’t take any medication for it, I just kind of ride it out, and then it goes away. And so I don’t really, I don’t know what it’s like to have to take medication or to feel like you have to take medication, especially for chronic allergies. I’ve never had chronic allergies before. So I don’t really know what that’s like. But it seems to me based on this study, like especially if you’re going to be trying to train and, and improve your aerobic capacity, improve your strength, all those kinds of things like these things are definitely going to block your progress. And so find ways to manage those allergies besides taking this medication all the time. That’s all I’ve got.
Jerred Moon
So I do have one kind of anecdotal thing from that. I used to have the worst allergies on the planet. I mean, it’s really funny, I am talking about from probably high school through, I don’t know, college, early Air Force career, I’d have really, really bad allergies. And I got tested once an allergy test where they like just they prick you with all these different things that you’re allergic to. And the woman started laughing she’s like, looks like you’re allergic to Texas, because like all the things that I was allergic to were just like, they’re like Texas specific, like the grasses and the weeds and stuff. And I was like, well, that’s good. So anyway, I had such severe allergies that, like I’d be out for a day, like there would be you know, recovering from it like that the the, my body’s response would be so bad. Like I couldn’t work out, I couldn’t do anything. So that’s where I’m coming from. And to now I don’t really take allergy medication, I do have some just in case because I can’t afford one of those days, I’m always like, scared of that, like, coming back, but they haven’t come back and the only thing I can attribute it to, because I had already cleaned up my diet and stuff and and was eating more paleo ish and exercising. But intermittent fasting, I started intermittent fasting. And really since then, I haven’t had a single, bad allergy, like attack, if you want to call it an attack, because I used to get maybe one or two of those per year when it’d be allergy season. And now, that never happens. I do get a response like like, kinda like Kyle is it’s like a very mild thing, maybe some watery eyes, nothing too, too major. But intermittent fasting. I don’t know if that was the actual answer. But I actually didn’t even realize it. I it just been like, I went through like one or two allergy seasons. And I didn’t buy any allergy medication. I was like, what, what happened? Like, what did my body just actually get used to it. And the reason I don’t think it was just exposures because I live in Texas for 15 years already before that, and always had a problem, you know, so it wasn’t like my body just finally, okay, now we’ll get used to these weeds that you’re super allergic to. So it hadn’t been something like that, that helps me but so just another tip trick, maybe maybe it’ll work, maybe it won’t. But I had really bad allergies for a long time.
Joe Courtney
I’ve never actually had any kind of allergies really just like very mild things. If I’m in a specific situation, then I’ll get it a little bit. And coming from Maryland, that’s a place where when pollen season happens, it’s like yellow snow all over your car, like crazy. So I think a lot of one of the things that I noticed that you guys touched on is reducing inflammation all throughout the body, I think mix will make a huge difference. We talked about with diet and nutrition, if you have a bad diet, it causes inflammation in your gut and that cause aches and pains, other places and symptoms of sorts can be in the form of allergies if you are more sensitive to those. So reducing inflammation is one thing that I put on as a note that if you want to reduce your anti histamine dosage, then get really, really clean. Yeah. There was one thing that that I don’t know if they both touched on but the doses in the study were actually two to three times in normal or high doses than normal. So there’s like three different medicines that they gave. And like one of them they gave like 500 milligrams but a normal dose is like 125 milligrams. So that’s that’s something to be of note to a certain degree, but I have a feeling that people have allergies. allergies are pretty awful to have. So you might just take it until you feel better. So that’s
Jerred Moon
that’s not how I work medicine but you’re right some people some people might do that.
Joe Courtney
Look I’m saying I never take medicine but when I get sick all bets are off. Yeah. I only get so like like actually actually sick like once a Every two years, but when that happens, it’s like, Okay Musa next, okay? flonase, okay, NyQuil, and I don’t want to feel any of this. Baby.
Kyle Shrum
I took this five minutes ago and nothing happened. I mean more. It’s not working.
Jerred Moon
I do think that’s the biggest takeaway. People should also, like one. Okay and histamines might or I mean, according this day, they do block your results from from exercise. And that’s not good. But also, you don’t know you don’t typically, like I said, block h1 and h2 at the same time. And so unless you’re taking multiple different types of anti histamines, I’d look up and see if it’s an h1 or an h2. And then you have dosage if you’re taking a small dose. So I think if you’re probably taking one Claritin a day, you’re probably fine. But you’re not going to I don’t think that it’ll be as blunted to the level that it wasn’t a study, obviously, because it’s just much smaller dosage, but something is probably still happening. They didn’t test that, but something’s probably still happening. So just know that it could be hurting some of your results, but probably not to the extreme level of this study to where people exercise and basically saw no results, which is crazy. And then another thing. What I do use if I have allergies, is flonase, which is a steroid. It’s not even an h1 or h2, blocker. So I’m not promoting flow neighs obviously not not a sponsor, there are a lot of negatives to steroids in general. That’s why I use it super sparingly. Like it’s, if I am having what’s going to seem like a bad day, I would use flonase. So there are other options, but every single thing that you take in this world, it comes with the downside, whether it’s a supplement, whether it’s a medication, there’s going to be I’m going to take this at the expense of what there’s no I’m gonna take this and it’s perfectly harmless. There’s always gonna be an issue. I’d love to know what Benadryl does, because I know a lot of people take Benadryl and it’s supposed to be super safe. There’s like not a lethal dose and like, yeah, it but I bet, I bet it’s probably pretty powerful. And histamine, maybe, maybe it’s both maybe that’s the h1 and h2. I don’t even know, I didn’t look at all of my try to before we started but I was like, there are so many medical names and they didn’t want to give like, like Benadryl is a product name, right? It’s not actual, the name of the anti histamine. So
Joe Courtney
yeah, I was like, I’m not gonna, I’m not gonna do all this. Let’s go to the store, you see Benadryl, and then you see the other pink one. That’s the store brand. And you just grab that plate.
Ashley Hicks
I mean, I know people who just take it just to knock themselves out to go to sleep, like, Oh, that’s not even for. So I mean,
Jerred Moon
again, people listening, I text melatonin instead, like if I as opposed to an anti histamine or be healthy and clean up every other aspect of your life, which is the harder route. But I know that’s not what people want.
Ashley Hicks
Just contact us for some downregulation practices, we’ve got you.
Joe Courtney
Two other last tidbits that I have something that I came across while looking at the study that I guess some people use, since I’ve never had allergies and never had to find the solution. But and when I googled it, there’s there’s mixed sick mixed reviews mixed. I don’t know how, how much it actually works. But apparently a lot of people use their local honey, because it’s made from their local, their local flowers or local pollen. And if you take some like a tablespoon or something every day of your locally sourced like good honey, then it will help build a little bit of a tolerance to the pollens, maybe you won’t have as bad of a reaction document cure your allergies, but it might help a little bit.
Jerred Moon
You can also sugar will kill you.
Ashley Hicks
Anyway, you can also take the pollen for that too, as well.
Joe Courtney
Okay, now and this last one, this is just completely semi related is something that Liz found recently. And it’s funny because she’s listening to coddling of the American mind. And it reminded me of the peanuts study in there. But apparently, there’s a product that she found on Instagram that is called spoonful one that you give kids. And it’s basically a spoonful of allergies that makes them tolerant to allergy to common allergy things. So it gives them such a small little bit of a dose that they drink. And it makes them a little bit of a little bit of tolerance slowly over time. And that’s really that was
Jerred Moon
I was going when I was getting the allergy testing, that’s what that’s for. They test you on all these different types of allergies, and then they find out what you’re allergic to, they make a special concoction for you specifically. And then you go once a month and you get these shots, and you’re just being injected with the things that you are allergic to. So kind of like a vaccine, right? But yeah, it’s like this low dose of over and over again and my insurance won’t cover it at the time. So I ended up not doing it. Because there’s gonna be like $1,000 a shot or something like that. I’m like, I’m alright. It’s just some it’s like a runny nose. So anyway, you can go get that done. And that’s the same thing. They’re just giving you a low dose into your body gives up and it’s like alright, cool. We’re good with it.
Joe Courtney
Yeah, that’s pretty interesting product. But that’s all I got.
Jerred Moon
Awesome. Let’s get into the topic trigger words, speaking of coddling of the American mind, I don’t know what’s I don’t know we have time to actually just skip to the workout like,
whoa.
Jerred Moon
All right, we’re going over trigger words just for some fun, just for fun. My trigger word is CrossFit. Does anyone else want to go? I’m kidding.
Joe Courtney
Everybody else just turned this off, because that was a trigger word for
everybody’s triggered now.
Jerred Moon
So what are the what are the trigger words for the team? What bothers you guys?
Joe Courtney
I want to go first.
Jerred Moon
I do too.
Kyle Shrum
Okay. So I put in my notes, apparently, sentences, apparently, I need to say this, yeah, that I’m more triggered by people’s actions than I am by their words, that words don’t typically bother me that much. I actually had an issue, like coming up with something to say, for this topic. Because I, I have a lot more like pet peeves and things like that, that annoy me that are actions that people do, versus things that people say things that people say, just don’t really bother me that much. So I don’t have time to cover all the actions that bother me. So we’re not gonna talk about that. But, and most of that is probably just annoying, petty things that are my problem and not society’s problem. But
Jerred Moon
a phrase, most of my hips are and trigger words, they’re offering our
Kyle Shrum
premium, I frame it in my head is as society’s problem, not mine. Anyway, so I came up with this. When people ask, how did you lose weight? So Hannah and I were actually talking about this recently, and a lot of people have been, you know, given him a lot of compliments recently, and, you know, just complimenting her progress and asking her how she did it. And it’s just really, really simple. You know, you, you eat better and exercise. And we kind of talked about that, about how that conversation is typically really short. When people ask that, because they, when they hear that, it’s when they hear that it’s, you know, clean up your diet and exercise on a regular basis, then they’re not really interested anymore. Like, they they really just they want a quick fix, like what’s the one the one or two word thing that oh, I did keto. Okay, I’ll go do keto. You know what I mean? Or whatever. Take Plexus
Ashley Hicks
or pill?
Kyle Shrum
Yeah, here’s, here’s the, here’s my multilevel marketing thing that I do.
Jerred Moon
So the trigger action here is the fact that they’re immediately turned off by your response to a question they asked. Or is it the fact that they’re just asking you the question?
Kyle Shrum
I guess it’s see the thing that I couldn’t wrap my head around. I know, but that but that’s the thing is that it’s not really, it’s not really triggering To me, it doesn’t really doesn’t really, like actually bother me that that’s their thing. But it’s just something that I’ve just noticed that it’s like, people people ask, it’s like something that I’ve noticed now when they ask, oh, how did you do it? It’s like, Oh, here we go. You know what I mean? It’s like, this is gonna be really short conversation, because they don’t actually want to know, like, I would love to talk to you about it. I would love to tell you like the things that I did. And like, I would love to jump in and help you and all that kind of stuff and give you some tips on how to do so what’s their response?
Jerred Moon
Because Because if I was like, hey, how’d you lose the weight? And you were telling me and I was like, getting out a notepad. I
was like, great, I’m
Jerred Moon
gonna do that. I’m gonna do that. You’d be all about that conversation. But if I’m like, Okay, yeah, cool. Is there anyone else here?
Kyle Shrum
I can talk to? Yeah, they just kind of walk away. I’m like, okay, it was a total waste of time. Got it. Got it. Okay. So that’s kind of, but most people aren’t actually interested in making changes. They’re just kind of interested in just trying to make conversation. And they’re not, they’re not actually going to make any changes. So I guess that’s, and then it kind of coupled with that. It’s like people just say, there’s no way I could do that. That’s typically part of that conversation is, you know, well, there’s no way I could build a gym in my house and workout every day, or there’s no way I could give up Oreos every night.
Jerred Moon
I need to have more fun with these conversations. I don’t know. I guess I do. When people say stuff like that. You need to agree with them.
Kyle Shrum
No, you’re right. There’s no way you could do.
Jerred Moon
Yeah, like I do that with people. Sometimes. I can build a gym in my garage. Yeah, probably not. It was really hard. And they’re like, Oh, you don’t think I can do it and try it. Like, you got to challenge them?
Kyle Shrum
Yeah. Yeah. Maybe I’ll do that next time.
Jerred Moon
They’re like, yeah, it makes you even, like, people don’t like you very much after you do.
Kyle Shrum
Yeah, so well, maybe I’ll try that next time. And see if I can trigger somebody else with
Jerred Moon
or say, Do you really believe that? Like x super surprised? You really believe you can’t do that? Wow.
Kyle Shrum
I have told people you know, you’d be surprised what you can do. Like if you actually just try it and they’re just like, you know, whatever. I’m okay. Just got a
Jerred Moon
job that lets people know me as well. So I’m in agreement with you, but yeah, I think if you’re running into that often you should really push people to their their brink.
Kyle Shrum
Yeah, I should just start to start having fun with people. I can do that. I don’t make it do me. Yeah, there’s no way you could do it. I
Jerred Moon
did, but
Kyle Shrum
someone else here maybe for me. I’m not gonna mention the other one I put.
Jerred Moon
I didn’t even read it. I didn’t read it. So
Kyle Shrum
what is the other one? The other one is, is when people say personal listening to a book is not considered reading.
It triggers dirt to it.
Kyle Shrum
This is a motto. It’s the age old, I guess not a job. But it’s a more recent and since audiobooks are more popular. I guess it’s a more recent thing. Okay.
Jerred Moon
That doesn’t really work. There’s just a right and there’s a wrong?
Kyle Shrum
Yeah. So that’s my opinion as well. It doesn’t trigger me. I’m just like, oh, you’re one of those people. Okay.
Jerred Moon
Yeah.
Kyle Shrum
Let’s just move on.
Jerred Moon
Anyway, if you say weird things, like I’m consuming knowledge, like people just come back. Yeah, weird.
Kyle Shrum
I can I consume, I consumed the knowledge from this book. You know, no, I read it. I read the book, even though it was an audio form. I read the book. So anyway, we’re, we’re split half and half, I think, on that on the team. Whether the listening is reading or not, but I mean,
Joe Courtney
exactly the word reading now. But
Jerred Moon
yeah, by by definition, there is a right answer. But I am corrected once a week on like, Hey, I read that book. I didn’t. You don’t even pretend like you know what this book says? Well, I did it. Because I listened to
Kyle Shrum
Hannah does it to me all the time. I’m like, Well, I was reading this. But you mean, you were listening to that book? I was like, okay, that like that’s enough.
Jerred Moon
Well, you typically only get it from readers. Yeah. That’s that. That’s what I’m, yeah, yeah, I’m pointing at I’m looking at you guys.
Okay,
we listen to books two books a month.
Jerred Moon
Look how look at this triggering discussion. We’ve
Kyle Shrum
no, like I didn’t expect
Jerred Moon
I wasn’t even on my list. And I’m triggered right now. I want to shut the podcast off. Goodness.
Kyle Shrum
I’m gonna go with Ashley.
Okay, next.
Ashley Hicks
So I’ll do two words. And then I’ll do two actions, because maybe you just think of my actions that I don’t like it when people do. So sure. I hate the word. Sure. If I asked you to do something, I want you to tell me. No, this is mine. I brought it up last time.
Jerred Moon
I just agreed with her. I was like, yeah, that’s not great response to know, basically anything.
Ashley Hicks
If I asked you something via text via a phone call face to face, you tell me yes or no. Because sure to me means. Yeah, I’m gonna do this. But I really don’t want to do this. Like it’s just the worst recessive aggressive
Joe Courtney
at its finest.
Ashley Hicks
I hate it. I absolutely hate it. And one of my best friends always responds with the word Sure, just to piss me off. And it just just makes me mad. Um, you just wait, I hate that as well. Like, Oh, just you wait, like when I remember when I was pregnant. And I, you know, I would say something. And then somebody would say, Oh, just to wait, this is going to happen and blah, blah, blah, it just makes me feel like, I don’t know that they think that they know better than you do. And they’re just going to, I don’t know that you’re going to have the same problem that they did. And that’s not necessarily true. So that is something that I’ve tried to not do for like, you know, new couples getting into marriage or a new mama doing something or whatever. Like, I try to avoid that. And like, I can’t wait to see your experience of x, y and z. So just you wait.
Joe Courtney
Yeah, I get that all the time about like kids. Like, oh, you’re married all of a sudden, like, oh, when you’re when you’re married, you’re all of a sudden gonna want to kids like, well, look at me now.
Ashley Hicks
Proven your people wrong?
Joe Courtney
Yeah, I’m just doing it to spite you now.
Ashley Hicks
Yeah. And then two actions that I don’t like, I hate it when people are late. I think it’s rude. And if you tell me that you’re going to be somewhere, and I’m going to meet you somewhere. Don’t make me wait on you for five or 10 minutes. I know that might. I just don’t like it. My dad always said if you’re early, you’re on time. And if you’re on time You’re late. So it kind of bugs me a little bit when people are late to like, things that we’re hosting, or I don’t know, or if I’m meeting somebody for lunch, and then I hate it when people flake out. We just it’s not my favorite thing. I think most people do. But if you tell me you’re gonna do something and then cancel on me like 15 minutes before you’re doing something like, come on. Like I don’t even want to hang out anymore. So
Kyle Shrum
no, that’s that’s something society has a real issue with now is lack of commitment. Like, yeah, I’ll go do this unless something better comes up and then I’m going to be
Ashley Hicks
about somebody’s character to
Kyle Shrum
Yeah, I’m with you on that.
Jerred Moon
My brother has never been on time to anything, since he left the military ever once. So I talked, I talked My brother last week. So that was the introduction to my brother. And now I mentioned he’s training with me a couple times a week. But I don’t have time to like, coach him, like, I’m going to coach you for an hour. And then I’m going to go train for an hour like so I told him, I’d kind of write the program, make sure he knows how to do the movements. And then like, you do, we’re just working out at the same time basically, doing different things. But I’m like, I’m in the middle of my workout when he shows up now. Like, he’s like it, there’s not even like a consistency in the lateness. Like, sometimes he’s like five minutes late. Sometimes he’s 25 minutes late, it just and there’s never an excuse to not even ask anymore, because it’s been like, even if we’re like, we went to my mom’s house for Mother’s Day, on Mother’s Day, and he’s supposed to be there at four o’clock. And it was like, 437 when he shows up, I’m just like, what? I don’t even mean it makes me mad every single time. But it’s every single time compounded over decades. So I don’t know why it makes me mad. But it still does make me mad when people are late. Cuz I don’t think I’m late to anything ever.
Yeah, or try not to be.
Yeah, yeah. All right, Joe.
Joe Courtney
Is it turned into less trigger words more? Yeah. What’s your trigger words? Everything.
Jerred Moon
Yeah, everything makes me mad. Let’s talk about generally angry person.
Joe Courtney
I technically only had one, only one jumped out of me and it just right away. And it’s always jumps out to me. And that is saying in moderation. absolutely hate in moderation, because I use it in moderation. It’s
Jerred Moon
not
Joe Courtney
make me quit. It’s the most subjective thing ever. And it can change as you can change. You can change what your moderation is. If you do something, and it’s, you do it once every other week or every other weekend, then that becomes normal, and then in moderation could turn into every weekend, and then that becomes barrois. And then in moderation could be once on, you know, on Wednesdays and every other weekend. So you could still moderation in moderation. You can move the goalposts as much as you want. And it is ridiculous. So I absolutely hate in moderation. And you know, I’m sure at one point in time, you could probably say, cocaine or heroin is fine in moderation. But what’s moderation? Like it’s not healthy. So in moderation is terrible. It’s like a cop out answer. It is the easiest way for you just be like, Oh, I’m just gonna have this. It’s just, you know, this cake is just in moderation. It’s fine. And then just every time you cake, it’s in moderation. And it’s like, well, that moderation anymore. No, not really. And I just think it’s an easy way for people to cop out kind of and just not be accountable, I guess when it comes to the diet or anything.
Jerred Moon
So another one that you should try when people like I said to Kyle, when someone says that, you should say, I remembered when I lacked discipline. Yeah, just see how that goes. Yeah,
Kyle Shrum
so this is just trying my take our trigger words, and come up with responses to trigger other
Joe Courtney
people. How to how to rebound trigger. How to,
Jerred Moon
that’s the game I play in conversation. It’s like how can I How can I put this back on you somehow?
Joe Courtney
Yeah. Actually, I’m really surprised you didn’t say this one. And that is the the old with females. I don’t want to get bulky. Like that’s the number one. Tried and True, like
Ashley Hicks
triggers me it just makes me roll my eyes. I don’t know. I’m just like,
Joe Courtney
it’s it’s one of those conversation where just like, I don’t have time for this. I don’t have three hours of my day to waste on you right now. Yeah, no, you’re not wrong. This is way too much effort. And you’re still just gonna go look on Instagram and think I’m wrong anyway. Yeah, that one I guess speaks for so just
Ashley Hicks
gonna under eat and just run because that’s all women do. Right? Okay, I’m triggered. Never. But it works.
We all
knew we were just waiting.
Jerred Moon
I’m also just adopting all of yours. I’ve never given this much thought. And so everything you guys said I’m now just adding to my jarrods trigger words just
Kyle Shrum
got tinnitus. Yeah.
Joe Courtney
Another one, I guess would be a response. And when somebody would cite a documentary, like if they tell you something, documentary,
I got it from What the hell?
Joe Courtney
Yeah. Anytime that and then since you guys went kind of off the rails with yours. I just have to put out this one because it drives me absolutely crazy. And it’s not even a trigger. It’s a pronunciation, which you could also go down a rabbit hole too. But anytime somebody says espresso or especially and they say espresso or x specially it’s not a x, it’s an X. If you ask me for an espresso, I’m just gonna get you a coffee really fast. It’s espresso. Okay. Especially not especially it’s not there’s no x there. That’s all I gotta say about that. That’s, that’s amazing. that triggers me.
Jerred Moon
Hopefully there are lots of takeaways, the list Today, I
Ashley Hicks
can only imagine what the Facebook feeds going to be.
Jerred Moon
I’m trying to give everyone really good ways to have fun conversations. That’s my ultimate takeaway. I suppose it might is my turn. Now, it’s your turn. So I only put down one and it is kind of a trigger word with me. And it’s the word deserve. If If you state that you deserve something, I’m gonna, I’m going to start asking you questions. I’m not I’m not gonna get mad, like, yeah, okay, you deserve that. Hon. Like me. Let’s talk about that. Let’s talk about why you deserve that. Because I don’t think that anybody deserves anything. And so I that does does trigger me quite a bit. And to the point where it’s like, oh, it’s a word. It’s like, not even set in my, my house. And it’s, I don’t make a big deal out of these things. I don’t say that. It’s not like that. It’s just like, people know, my stance on it. And I really, I do actually tackle it from like, let’s like a therapist type situation. If someone says, I deserve this break, or I deserve this thing, I’m like, Okay, let’s, let’s talk about why you why you think you deserve that. Because you really don’t deserve anything. And people’s lives are so much harder than any one of us sitting here like this, what do you actually deserve, you haven’t really been pushed to your limits, if you think you deserve this piece of food, or you deserve this break, or you deserve this amount of money, or you deserve this amount of success. You don’t deserve anything. You know, you’re you’re fortunate to have any of it. And so that’s, that is a trigger word for me. But it doesn’t come up a lot anymore, really? at all. I don’t hear people say it that much these days. But if you do, and sometimes I feel like I might agree with someone. If I’m like, why do you think that you deserve that? And they give me a really good explanation. I’ll be like I am. Maybe you do deserve that. So sometimes I’m educated on why I think they might deserve something. And sometimes I agree with you sometimes I don’t. But that is probably my biggest one. Other than CrossFit.
Joe Courtney
Without without the coddling I don’t think anybody feels like they need to say they deserve anything. It’s just,
Jerred Moon
it’s implied deserve. Yeah,
Joe Courtney
yeah. Yeah. entitled, that’s what entitled is.
Jerred Moon
Yeah, it’s an implied deserve. But no, CrossFit doesn’t actually trigger me.
Kyle Shrum
I think you get a lot of that from like, motivational speakers and books and things like that, like, you deserve to be happy and have a great life and be wealthy and all those kinds of things. And I think that’s where a lot of that comes from.
Jerred Moon
Yeah. And see, I agree. Do you deserve to be happy? Or do you have the right to be happy? You know, those kinds of things? Those are big questions, right. But I think, yeah, if you’re willing to put in the work. by choice, you can also put in a lot of work and not get the results you want. Yeah, so deserve is out of the question. You know, it’s all you can do is, is the work and hope for the best. And that’s and I think, in any endeavor, you can do all the work, and still be wrong, and still not get what you want. And just because you put in the wrong work for a long time does not mean you deserve the result that you want. It just means you did a lot of the wrong work for a very long time.
Ashley Hicks
Yeah, and you can choose to be happy even in you know, the wrong stuff that you did. It’s a it’s a mindset. I don’t know.
Kyle Shrum
more stuff people don’t want to hear. I know. And they’re not listening to the podcast. They turned it off. No, I
Jerred Moon
think we’re getting that listen to those guys. See, they’re like, oh, wow, trigger words. Let’s get into it. workout time. That’s Taylor zone to Murph. Does it need to be briefed?
Not really. But Oh,
Joe Courtney
do it. Thanks for listening, everyone.
Jerred Moon
So it’s just Murph, which is run a mile 100 pull ups 200 push ups and squats run a mile where 2020 pound 20 pound vest is going to be debatable in this one. And it’s zone to the heart rate 60 to 70% of your max heart rate. And yet to maintain zone two the entire time.
Kyle Shrum
I think zone two Murph is probably triggering for people. Zone two
Jerred Moon
is triggering
not route the first time I did it triggered me Rob Apple
Jerred Moon
gets so angry.
I texted you. Yeah.
Jerred Moon
So tips, tricks, challenges, challenges. I’m
Ashley Hicks
excited.
Jerred Moon
That What does everybody have a challenge?
Kyle Shrum
I forgot about challenge.
Ashley Hicks
Oh, no. I said it’s actually a meet yourself. Sorry, I can do and this will be my Murph because I’m going to be gone for Memorial Day weekend. So this is this will be my Murph submission for the month. Um, and one of the tips I got actually from Jared after my first one. He asked me because he knows that I’m very like, I’m cadence. He said, what were you listening to? And I was like, oh, EDM and he said, How about you listen to a podcast or an audiobook So the next time I did it, I did that, and I almost made the time cap, I still haven’t made the time cap. So that’s my goal this time. And I’ve been doing a lot of zone two for the last couple months. So I’m hoping that it isn’t helped and improved. And I said, breathing, your breathing helps you recover. So be smart about that. You can slow down your movements. But I wouldn’t say stop. Like, you can slow down. You know, your air squats or your push ups or your pull ups. Also be smart. If you can’t do pull ups. Obviously, don’t keep your pull ups to you know, get out of zone two or whatnot. You know, do inverted body rows, ring rows, whatever you need to do. But be mindful of your breathing and your breath work. Because that can also affect your zone too. When your heart rate. Those are my tips. I don’t have any challenges. I’m gonna leave that to Jared. Alright, Joe, your turn,
Jerred Moon
you actually almost said my challenge. Oh,
Joe Courtney
yeah. I was gonna say listen to something more calming, not just hardcore music. But something that I discovered is that the main thing that’s going to jack up your heart rate is going to be the air squats big time. So and kipping pull ups will also jack it up to some so do your pull ups as strict as possible. For as long as you can, you know, you can have a mini kit but not not butterfly pushups, my heart rate went down on push ups. So go down, do your push ups as fast as possible to help your time because your heart rate is probably going to drop somewhat then, and then do your squats. Not super fast, just like to almost like a two or three second cadence or something. Because once you spike up it, you’re just going to be sitting there waiting. So try and just do like a three second or like a squat, pause, breath, squat, pause, breath and then maybe you can keep up that for longer. But know when to on the on those things. Basically do your do those push ups fast pull ups as strict as possible for as long as you can. And then don’t go ham on the squats because that’s going to jackhammer it up.
Ashley Hicks
One thing ladies, I forgot to say it’s not a 20 pound vest for you, it’s 14,
Joe Courtney
I believe that’s wherever you want it to be no heavier. Anyway.
Kyle Shrum
Speaking of s, I was actually gonna say, most people are probably going to have to ditch the best for the zone tumor, it’s probably just going to be too much extra weight, it’s probably going to be too restrictive on your breathing to help you keep your heart rate down. So most people are probably just going to have to ditch that altogether. Which is fine. Okay, and there are probably some people out there who think doing merch for that best is not real Murph, but don’t listen to those people because they’re crazy. They’re nuts. You don’t need that in your life. So I was gonna say, a nice, you know, you could read a nice book while you’re doing zone tumor,
or,
Kyle Shrum
or do a podcast. But since Ashley said that, I’m actually gonna throw out the challenge of no music or podcast or book or anything, just you know, Workout, nothing in your ears to distract you from what’s happening to you. Just stay in the moment and move through it. So that’s going to be my challenge for zone tumors. Jared,
Jerred Moon
alright, my challenge. Ashley mentioned breathing. And that kind of goes in line with my challenge. I actually want everyone to pay attention to how to control your heart rate. And not just that there, there’s the reactive way to do this workout, which is you have a heart rate monitor on maybe it’s on your wrist and you’re you look and you’re like okay, I’m I’m at this, I’m at zone three, I’m gonna stop moving. And you know, wait till you get to zone two. And then if you’re in zone two for a second or two, you start moving again and then you’re stopped once you get to zone three, that’s a reactive way to do that. So I recommend trying some sort of breathing practice throughout the calisthenics running is what it is like, a lot of you might not even be able to run it, it might just be a walk shuttle, which I think is crazy. Okay, when when I first program this, like people thought it was like not possible, like not doable. And we’ve just done so much zone too. I don’t know what percentage of our athletes would be but most of our athletes are running, the ones who’ve been around for a long time they are running on these miles, they are no longer walking. And when they first started with us, they didn’t think that that would ever be possible. So you can make a lot of progress in zone two. So that is what it is. But when you get to the calisthenics, I want you to really think about doing breathing trying to lower your heart rate because you can actually lower your heart rate you know, sitting there and concentrating on doing that breathing. And every time I don’t think I’ve ever listened to music really while doing this one I am typically I might during the run portion, but then I pop out the earbuds because I’m really trying to concentrate and focus on the fastest I can move with very intentional breath and keeping in zone two so it’s it’s a, it’s like taking a test. It’s hard to do like I have to I put a lot of meat into it. I’m not just going through the motions and seeing what happens. So see what does it for you what how do you control your heart rate and like Joe mentioned, he went once he goes horizontal for the pushups, which makes sense because your circulations gonna be different at that point, his heart rate drops. Okay, try to work with that and moving at different paces, you know, what are the paces that you can sustain, to maintain the zone to heart rate, and you’ll learn a lot about yourself as opposed to just going through getting pissed off seeing zone three, trying to come back down to zone two getting pissed off, going back down. Like that’s how most people tackle this workout the first couple of times, because you don’t know how to control your heart rate. But once you once you get there. It’ll be good. And I haven’t done I haven’t done zone two Murph since we updated with the map zones.
Joe Courtney
So I asked if you’re gonna do that.
Jerred Moon
I don’t know. Because it’s not my it’s not my benchmark. You know, my benchmark is just traditional zone two. I know if I do math zone two, Murph. Might be fairly fast. Yeah. might be in the 40s. I don’t know. But that would. That’d be awesome to try it out. I may try. I mean, I can run fairly fast in math, zone two, but I don’t know.
Ashley Hicks
Zone two would be in the 40s. And like, that’s what my normal
Jerred Moon
I mean, it would be like 4849 you know, probably something like that where finishing zone to Murph when I’ve completed it has just been like at the top, like in the in the top 50s. So bumping my heart rate up 10 beats per minute. Sure. Give me at least five or 10 minutes on the workout. Yeah. All right. Anything else?
No, we should tell them where to go to be a DJ.
Jerred Moon
Yeah, go to garage gym. athlete.com. Again, Murph fundraisers, the biggest thing that we’re doing right now, and more to come with that. But I will save that for when it’s the beginning of a podcast next time. So go to garage gym athlete comm slash Murph or just go to garage man athlete.com you’ll see the yellow banner at the top. I think that’s the best way to get involved no matter what right now, if you do want to just jump straight into our training get on one of the tracks, you can sign up for a 14 day free trial. If you want to submit to a good cause have a donation but also experience some of our training, then the Murph burner track is a great way to go as well. Because while it is a very specific track specific goal, it’s still our programming. It’s so what we do, it’s got body geometry in there, interval training zone to work, all those, all those good things. So that is the best place to get started right now at Raj mathy.com. And for our community, thank you so much for being a part of the community being awesome, donating money to the merch burner track and doing everything that we’ve done. I mean, I never thought that we would raise over $20,000 for something like this so incredible. And so let’s keep pushing it and and see we can do. That’s it for this week.