Hey, Athletes! Do you eat breakfast in the morn? Would you say itâ€™s your biggest meal? Listen to this weekâ€™s episode to find out if breakfast really is the most important meal of the day!Â Â Â Â Â
Episode 47 of The Garage Gym Athlete Podcast is up!
In this weekâ€™s episode, Ashley, Jerred, and Joe are back. They update us on life and fill us in on their newest adventures. For this weekâ€™s study, the coaches go over the difference between a high-calorie breakfast and low-calorie dinner vs. low-calorie breakfast and high-calorie dinner. They find out if breakfast really is the most important meal of the day!
For this weekâ€™s topic, the coaches give examples of impromptu workouts when you don’t have equipment! These workouts have a lot of applicability during COVID-19. This weekâ€™s MYS workout is DiCarlo. A great memorial to a fellow Garage Gym Athlete and a tough one for sure!Â
If you havenâ€™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 40-MINUTE EPISODE WE DISCUSS:
- Killing Comfort Audio BookÂ
- Bodyweight Workouts
- Is Breakfast Really The Most Important Meal?
- Tips and Tricks for MYSÂ
- Impromptu Workouts
- 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:Â
Study of the WeekÂ
- Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low-Calorie Meals
- The effects of short-term carbohydrate overfeeding and prior exercise on resting metabolic rate and diet-induced thermogenesis
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Is breakfast REALLY the most important meal of the day?
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design, nutrition in every other way you can optimize human performance.
This podcast is stills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our training at garage gym, athlete.com and if you want to pursue more into the field of coaching and programming, head to email@example.com.
Thanks for listening.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jerry Moon here with Ashley Hicks. How’s it going, Ashley and Joe, how you doing, man?Â
Joe Courtney: Life goes on.Â
Jerred Moon: We were joking. Maybe it was just me. I was kind of joking before the podcast started. Since this isn’t video. Joe kind of looks like Robin Williams from Jumanji, like after he comes back from the jungle and he’s got like just this ridiculous beard and everything else.
Joe is definitely pulling that off right now.Â
Joe Courtney: I don’t want to say I’m pulling it off, but it’s happening.Â
Jerred Moon: You’re, yeah. You’re like, I dunno. Not when he comes out of the jungle, but you’re somewhere in his jungle journey right now. Like, I don’t know what.Â
Joe Courtney: I feel a bit lost in life too.Â
Jerred Moon: So let’s just start with you, Joe.
Give us some, some updates, man. How are thingsÂ
Joe Courtney: going on right now? yeah, pretty eventful.Â
Jerred Moon: JustÂ
Joe Courtney: trying to keep on keeping onÂ
Jerred Moon: the COBIT updates are just getting better and better. It goes like chapstick [00:02:00] down to look. I don’t have anything to say. Okay, move on.Â
Joe Courtney: What do you want from me? All right. Well, a lot of cardio because they don’t have any, any equipment lifting in the same, you know, 115 pound bar barbell.
Cause that’s all I can do. And that’s it. Progressively getting fuzzier. I do clean up the neck because that’s just, I just can’tÂ
Jerred Moon: handle that. Yeah, that bothers me so much. I can like have a bad day if I didn’t shave my neck. Yeah. Not the first day, but like a few days and it just start making me angry.
It’s like. Got it. Anyway, we’ve already spent too much time there actually. How? How’s life?Â
Ashley Hicks: I wouldn’t know about shaving my neck, but life was good. No, I wouldn’t know about that. My grandparents or my grandparents, Connor’s grandparents are in town. My dad and my stepmom are in town, so it’s been pretty awesome cause every morning he wakes up and he, I’m chopped liver.
But I’m not mad about it. Like it’s pretty great. He runs straight to either my dad, his pop pop to him, so he wakes up and goes pop, [00:03:00] pop. Then he runs right at him, or he can say, it’s great. It’s really nice. So they’re, they’re pretty awesome. So we’ve been to the beach once. Maybe go back, we’ll see if the weather holds out here.
But yeah, that’s pretty much life right now.Â
Jerred Moon: That’s great. My life is, as it, as it always has been. I don’t have a lot of updates, a lot of updates either just, training, you know, putting in the work, going through life slowly. I can see the end of the tunnel. All of the book is, is my, I mentioned last time, my life has been the book recently.
And it’s, I can kind of not be that way anymore. Like, obviously I, I still want everybody to get the book. I love the reviews I’ve been getting from the book. Like, just the feedback from the community has been awesome and I appreciate everybody who’s gotten it. There’s still a lot of things left to do in, in the book world, you know, over the next couple of months, just to make sure it gets [00:04:00] its proper sendoff.
but a lot of the. The hard effort and heavy lifting on that is is over. But the next step is the audio book, and that’s kind of my announcement for today. If you want to get the audio book, you can go to killing comfort.com there’s a little button there to get the audio book. You can get Amazon, you can click the Amazon button and go buy it, or you can get the audio book.
And we are actually selling the audio book through the website, which is pretty cool. cause we can control the price and give it at a very low introductory price. So much lower than it will be. I, again, this is, this is what’s bothered me about Amazon and even audible, you can’t control the prices on anything.
So like if you want it to be like, Hey, you’ve been listening to the podcast for a year, I wanna you know. Give you something for being awesome. How about a discount on that? You can’t do it. They’re like, no, like, and with audible, and this is probably more behind the scenes, that people don’t even want to know.
They just, they just are, they pick the price [00:05:00] for you. You can’t even like say it, like if you want to charge a lesser price, you can, if you wanna charge more, you can’t. So anyway, it will be on audible eventually, but it won’t be on audible like right now. That’ll be there. I don’t know. A week or two. So if you want to get on audible and use your credit, you absolutely can.
But right now it’s available at our website. You can get it. And what’s really cool, what we’ve done is it’s a essentially a private podcast feed, that you get access to after you purchase it. And so if you’re like, Oh, I don’t want this, like big audio file of like an audio book, it’ll pull up in your podcast player, whether you’re Android or Apple, you just click a few buttons.
And it opens directly. I’ve already tested it out super easy and then you can listen to it. If you’re listening to this right now, you can listen to the audio book. It’s that simple, and so go to killing comfort.com if you want to snag the audio book. I know a lot of people are waiting on that. And I’m an audio book consumer as well, and if you want to wait for the audible version, it will be out.
I’m not, not too far behind the [00:06:00] release of this one, probably like two weeks or so. so yeah, that’s the update on the book. And again, thank you for all the support, all the kind words and just for, for purchasing it. And if you want the audio book, go grab it. But that’s. That’s my update. That’s my life right now.
May is a crazy month. That’s going to be my official update. So for me, may, this may specifically 10 year wedding anniversary, it’s my dad’s birthday. It’s my son’s birthday. It’s Emily’s grandma’s birthday who lives really close to us. So that actually does factor in, There’s one Oh mother’s day, which is a big one.
They’re just a lot of things that happen in may. So when I arbitrarily picked the book launch date, I think I made a mistake, but next time I launch a book, it just won’t be in may. It’ll probably be June. Or, or March, April, something like that. Yeah, my,Â
Joe Courtney: for my next book, I’m going to do this, or I’m not doing this next time we’re [00:07:00] doing a book.
Jerred Moon: there’s also been a lot of, there’s also been a lot of, Hey, if I say I want to write a book again, tell me know.
Anyway, thanks for all the support and all that, but we’re going to get into the study for this week, which is, I pulled up. The study is actually called a pretty cool title, twice as high diet induced thermogenesis after breakfast versus dinner on high calorie, as well as low calorie meals. That is the name of the study, and it’s also very revealing.
So diet induced thermogenesis, is essentially just a caloric burn from food in and of itself. if you’ve heard of. I was just talking to Joe about this before the podcast, like if you’ve ever heard someone say celery has negative calories, it’s pretty interesting. I’ve never actually looked into see if that’s true, but I’ve heard that before, and that means that [00:08:00] there’s very few calories in salary, but everything your body does takes energy.
To include digesting the food. So if you were to eat 10 calories worth of salary, it might take your body 15 calories to burn it. And that’s true of any and every food there’s, there is a, a burning component that takes energy to burn the food. Okay. so that is what we’re kind of talking about. And so the study itself, researchers examined 16 men, no women.
Below the obese obesity or overweight BMI thresholds, participants were required to self report or regular sleep wake cycle shift workers were excluded, be non-smokers, not taking any kind of medication or drugs, not have been dieting, and to have no neurological, psychiatric, or metabolic diseases during the six weeks prior to the study.
and they basically put them in a ward, in the lab for three days, and they either fed them. Most of their calories in the morning and less in the evening or the opposite of that. Right. And I [00:09:00] don’t know if I need to break down or if you guys want to go over any more we can, but like these specific, they give us the carbohydrate, protein and fat, the macro breakdown that they did and what percentage of calories were in the morning.
And maybe we could talk about those things if someone’s looking to implement this stuff. But that’s the basics of the, of the study. They thought a more during the morning and less in the evening, or they flip that and they were wanting to see. what was better for burning more calories, through diet induced thermogenesis.
So. Joe, what’d you take away, man?Â
Joe Courtney: The first one I was getting into this, it was, it seemed pretty simple cause you know, you’ve always been told, kinda take a little bit less than a year. The the old saying, but breakfast like a King lunch, like a queen and dinner, like a peasant. That’s always what I wasÂ
Jerred Moon: kind of told and never heard that before.
Joe Courtney: There’s a couple different versions of it, but yeah, that’s basically how it goes.Â
Jerred Moon: I didn’t get to the findings real quick. So that way would, they’re not. Overlooked, but essentially what it was 2.5 times higher thermogenesis. Yeah. Yeah. Of [00:10:00] thermogenesis for the morning, eating more of your calories. I think it was 69% of your calories in the morning versus at night.
So 2.5 times more. DIT. Diet induced thermogenesis in the morning, then not a thing. I don’t like saying that over and over again. So for the rest of the podcast, I would like to say it anyway. Yeah, so that was the findings. Breakfast breakfast one out there. SoÂ
Joe Courtney: yeah, but taking a simple concept and how, how many measures and a track.
Metrics that they did for this was, was really cool. And the fact that like, you know, you think they would just do a protocol of like, okay, here’s what you should eat for dinner and here’s what she’s do for breakfast. Here’s about your calories. But they actually like had them in this ward, control their calories completely and factored for sleep as well.
and I, I, I’m not sure that textbook measurements during asleep or whatever, they just gave him like, Hey, you know, you need to sleep between these hours and then, took blood samples throughout. So I thought it was really cool to really break down [00:11:00] why you should have basically front-load your, your meals throughout the day and get your, get your big breakfast, and, and then just kinda fulfill the rest of your calories at a, forÂ
Jerred Moon: dinner.
Science proved it. Ashley, what were some of your takeaways?Â
Ashley Hicks: so they, for these people that they. basically took part of the study. They didn’t, they weren’t really training. They were, they even talked about like different ways that they were able to like go about their day, which was a lot of sitting, a lot of, so I was, at first I was shocked at, they took their, basically their BMI and times it by 1.2, which is like the lowest, well, one of the lowest ways you can, you know, adjust people’s macros.
So at first I was like, man, that’s kinda low for. Everyone to do that, but then I realized, okay, well they weren’t training. so they were already on kind of like a shed plan in my personal opinion. and then how they spread the meals out, like the meal time was [00:12:00] 9:00 AM. 2:00 PM and then 7:00 PM so it was just super spread out in my personal opinion as well.
Cause they talked about like hunger pains and whatnot. And of course I feel like if you’re going to eat a bigger breakfast, you’re going to feel full and satiated. But at the same time I was looking at the percentages, the differences between the fat, the protein and the carbohydrates. And it was. Super low on protein.
Did anyone else feel the same way?Â
Jerred Moon: 18% protein?Â
Ashley Hicks: Yeah, and like 40 something percent carbs.Â
Jerred Moon: 46 yeah. I loved it.Â
Joe Courtney: That’sÂ
Ashley Hicks: a lot of carbs. And then they add added maltodextrin. So that’s even more glucose into like what they took in. So I was just very shocked at that. but they talked to ’em. I guess the last meal before bedtime, their bedtime to their hours, that when they had to sleep was only if you looked at the time, it was like 1130 to, I believe it was seven.
Yeah. So it’s only seven and a half hours that they allotted for sleep. [00:13:00] And let’s say, you know, you didn’t fall asleep at 1130 I don’t know. I just, this was a lot of stuff that I was. I get the whole, you know, if you have more calories at breakfast and feel fuller longer that, and I agree with that, but there was a lot of factors that I just, I wish things would have been different or changed.
Jerred Moon: Yeah. what I find interesting, so they, it’s reported as 2.5 times higher, but if you pull up figure four, I mean, after you eat food. Thermo diet induced thermogenesis as as it sounds, diet induced thermogenesis is going to be higher. It doesn’t matter when you eat, you could wake up in the middle of the night and have some food and DIT is going to be higher just because it takes calories for your body to burn it.
So some of my issues with a study one, I think it’s pretty cool. It’s a pretty cool finding, but again, they. [00:14:00] Not really there. They weren’t highly trained. And so I think that’s a big factor to take into account, but at the same time, I agree, there are a lot of studies that say if you eat a ton of your calories at night, that that’s bad, it’s going to disrupt your sleep.
What I find interesting is the fat burn fix by Kate Shanahan. John, I’m almost finished with, she. She actually, suggested the opposite. She suggested that you eat more later. She didn’t say specifically what time, and that was the first person I’ve ever actually heard say that. And her argument was, and I kind of agree with the logic, I just don’t know if the science backs it up, is that if you are eating a lower carbohydrate diet way off from 46% of your calories eating a lower carbohydrate diet, you exercise.
and you fast that your glycogen stores may be depleted. And so loading up on them later in the day should be fine. If [00:15:00] your glycogen stores are in need of being replaced, if they’re not in need of being replaced, then this study makes a lot of sense to me and I, but I think that’s something that is the only thing that was overlooked.
And I don’t know if they could control for it. And I guess that was my biggest issue was. Glycogen. Because if you are, if you don’t, if you’re out of glycogen, your body is gonna start using fat for energy. And that’s a good thing. You want your body to be using fat throughout the day and as much as possible.
We’ve talked about that in zone two, training, everything else. so what I think they found here is the best way to manage your diet. If you’re not going to be. I mean, if you’re not going to implement any other strategies, then this is a great way to like adjust your calories. And it’s probably just sound advice.
But there was another study I pulled. This study is 30 years old. It’s crazy, right? But, science is science and it’s called the effects of short term [00:16:00] carbohydrate overfeeding. And. Prior exercise on resting metabolic rate and DIT, they induced thermogenesis. They didn’t, they didn’t write. Did I did I said it.
anyway, let me just kind of read the results here. so what would they do? Subjects performed maximum work capacity test on a cycle ergometer and then they cycled for a total of approximately 80 minutes at fixed percentages of their maximum work capacity. Carbohydrate overfeeding did not affect RMR.
But increased debt significantly on average by 39% glycogen depleting exercise the day before increased RMR significantly by, on average, 9% and increased debt on average by 23% the impact of exercise and RMR was less when carbohydrate overfeeding was administered, but there was no significant interaction.
Effect of carbohydrate, overfeeding and exercise on RMR or DIT. It is concluded that both prior glycogen depleting exercises [00:17:00] and an antecedent diet high in carbohydrates may influence RMR or DIT. So that what does all that mean? It just means that you’re the exercise to all this, what you’re doing physically is a huge factor.
It makes a big difference. And Joe, I feel like that’s one of your points. Maybe before we even started talking, or maybe when we were. Chatting earlier was like if you train at different times, wouldn’t this Venice be factored differently? Like if you train later, could you eat later or something? I think, I think you were the one who mentioned,Â
Joe Courtney: I mentioned that cause a lot of our athletes, so the time people will train first thing in the morning, just get out of the way, but there are some people that need to train in the evenings and have asked and worried about, you know, okay, since I’m training in the evenings, how am I going to get all my recovery and, and how are the calories going to be adjusted?
Likewise, then I think. At least to me, the country should be almost similar. I don’t know if people are, I hope people aren’t training after dinner. I feel like that’d be awkward, but itÂ
Jerred Moon: happens like I’ve had to do that before. You’re like, well, I mean, not really. I don’t really do that anymore, but there was like a significant period of my life, let’s say.
[00:18:00] Two years where I did that every day I ate dinner, put kids to sleep and trained at night. That was, that was in an, in a military. and, and that’s what I wanted to cover because what I’m afraid people pull from these studies, like the ultimate finding is if you can. even if you want a fast, fast, eat a big meal, eat most of your calories first.
And then, like Joe said, King queen peasant throughout your day, that’s a great way to remember it. But if you are in the opposite situation is who I’m more concerned about when doing this podcast, because you might be like, ah, I can’t do that. I’m not optimizing, you know, things I can’t. Eat in the morning, more in the morning, whatever.
If you are exercising at a higher intensity for 60 to 80 minutes, as that study suggests, your diet induced thermogenesis skyrockets. You know, so it’s, it’s gonna be okay. Like you’re, you’re going to burn a lot more calories, not only from the exercise, but the re feed portion is going to be okay as well.
So just keep that in mind. I think. I think that that was the only thing they didn’t look at in this study. So I had to pull another one to kind of prove that point, but it’s really important. [00:19:00] I think to factor in like you’re going to be okay, but there is an optimal way to do things and it’s, as the study suggests, eat early.
Joe Courtney: They also took, I kind of liked the subjective measures that they took, which, they were asking like after a couple of hours after eating their those meals, like after breakfast, the low calorie one, people were, were more hungry cause obviously they didn’t have it as much. But throughout the day, the higher calorie breakfast where.
Less hungry. They had less hunger. and they also didn’t have create a sweet as much sweet cravings, which was, kind of cool, especially because Amy here, their calories are completely accounted for and like a lot it to them. But in the outside world, you’re, you’re not that way, so you might be more likely to snack more if you’re doing the low calorie breakfast versus the higher, so it’s another small little thing.
Jerred Moon: Yeah. What do you guys actually do? I don’t, I would say I don’t do King, queen, peasant. I’ll all, I know that what I got what I do, but I’d be curious to if you don’t know exactly, but just ballpark it. What do you think you guys do? Like [00:20:00] how do you like calorie wise? Like how much do you think you break your calories up throughout the day?
Joe Courtney: My scrambles are fit for a King.Â
Jerred Moon: So you do, you do that. Most of them, right as you fast too, right? So you’re breaking your fast still. Am. Breaking the fast a lot of calories and then just a little bit less throughout the day. Yeah.Â
Joe Courtney: I don’t really have a traditional lunch. It might be like a small, like kind of snack lunch, but be my smallest meal and then my dinner will have, a little bit more, but it’s usually somewhat lower in carbs, but still like not a huge, huge meal.
I try not to, at least for breakfast is definitely the biggest meal.Â
Jerred Moon: What do you do actually. SoÂ
Ashley Hicks: I break my fast at nine. I work out, I train at eight and I do a post-workout, pretty decent smoothie. I actually talked about it a little bit in our Slack. Check this with the Hule and protein, and I get berries and spinach and lots of goodness, and then I’m pretty full until about, I do eat a smaller lunch. I agree with you, Joe. And then [00:21:00] I don’t eat like a massive dinner, but I do eat more than I do at lunch, at dinner.Â
Jerred Moon: So if I had to guess, if I should actually break it down, I would think mine are about equal. I would say it’s like almost like 33%, 33% 33% I basically three times per day.
so break the fast, but none of them are overly large. And I would also, I also think I probably consume. A majority of my carbohydrates between my last two meals, not my first one, and this is just something, and the reason I’m sharing it is because this is what I found. This is my N equals one. And there’s a lot of science that proves and disprove this fact, but I am fully in the camp that I think insulin screws with everything and affects everything.
And it’s just super true for me. So if I eat, if I were to have like wake up at six and say I ate a gigantic breakfast with a lot of [00:22:00] carbohydrates at seven, I’m going to have a bad work day. And I mean mentally, like I’m not gonna be thinking very clear for me for some reason. I try to keep a majority of my day and in my mornings are my most productive time.
I try to stay away from carbohydrates almost altogether, or like less than 20, like I. And that’s partly like ketogenic type thinking, but I stay away from carbohydrates until after I’ve trained. Then after I train, I have a bigger meal, which would be my lunch, good amount of carbohydrates and that one. and then.
A decent amount. That’s probably my largest carbohydrate meal after I trained and then, more in the evening. But that’s just how I work because almost all of my diet decisions, whether or not I drink alcohol, everything has to do with my mental clarity. Like everything. Like, I don’t drink, I don’t drink.
I don’t drink alcohol really, like very, very, very occasionally and everything behind me. Not drinking alcohol has to do with how my brain works the next day and nothing to do. I don’t care about my [00:23:00] resting heart rate being heart higher, my heart rate variability being lower, like I don’t care about those men.
I care. I can feel it. The next day I’m like. Your brain is worse right now after alcohol. And that can be two drinks, like two beers. And I feel that way. And that’s the same with my food. Like I’m, I’ve noticed what makes me think a little bit less clearly than, than other things. And, and that’s what I chase.
I’m always chasing mental clarity and mental acuity in my diet. And I really feel like if you can do that and you can pick up on these things, like what, what’s making me feel worse or tired or not as energetic and chase those things down, you’re gonna find a great diet or situation for you. Because what I do might not work.
For anybody else. that’s just what’s working for me. I’m not saying that’s how it should be done. but I think that chasing that. Mental acuity is, is really what people should be looking at when you’re trying any of these strategies that we’re suggesting on a podcast.Â
Joe Courtney: I think we’re all somewhat on the same page of carb load after or get most of your carbs right after you trained.
It just depends on when you’re training.Â
Jerred Moon: Yeah. Like I don’t see a purpose for carbohydrates other than that. You [00:24:00] know, and I mean, that’s my, my, mechanical or robot brain. Like if I’m just sitting on, on my butt doing computer stuff, I don’t need 70 grams of carbohydrates to get me through that. You know what I mean?
Like when you’re sitting at rest, your body should be using fat and if all you give it is carbohydrates, it’s going to try and use those carbohydrates. I’d rather it just use fat, and so that’s why I keep my carbohydrates low and yeah, I think taking most of your carbs, carbohydrates post-training is a good habit to get into for most people.
Cool. Anything else on that? No. No. Cool. Let’s, switch to the topic. Let’s topic. Jail.Â
Joe Courtney: it’s, has to do with, impromptu workouts and workouts that. You might be, you know, if you’re traveling or you know now and away from your gym or doing things, you need a workout. Or if there’s times where you’re with some friends or whatever and they’re like, Hey, let’s work out.
And they will all look at you cause they know you work out and you’re just like, [00:25:00] Oh, I guess I gotta make it up. what do you do in those situations? What are your goats?Â
Jerred Moon: I’ll tell you my favorite travel workout. First, and then I’ll Murphy’s a good one. Actually, theÂ is great because you don’t really need anything to do it, but I’m not, I’m not taking that.
That’s not actually my . No, I didn’t say that. I just said nothing. Here’s my actual, it’s not the five K. I don’t like to just throw down on a five K because this one I can do in a hotel room, like I don’t have to be anywhere like I was traveling. When we met up for the first farm in North Carolina. Yeah. I had my kids in the, in the hotel room with me, my two boys at least, and I didn’t want to leave the room and go to like hotel gym and leave them in the room anyway, and I didn’t want to bring them there, so I did.
This is my favorite one. It’s a hundred handstand pushups for time. so a hundred handstand pushups, but every time you come off the wall. 20 air squats. So [00:26:00] that’s it. It’s so simple, and it could take awhile. You can scale that to whatever you need, like 50 or whatever, but it’s a hundred handstand pushups every time you come off the wall.
20 squats. And it gets really bad really fast, especially like you’re towards the end and you’re doing like two handstand pushups and you come down and you have to do 20. It makes you stay upside down longer than you would like to, cause you’re like up against the wall trying to rest with your arms extended, like trying to not come down where you can do more.
it’s a, it’s a pretty. Pretty bad one. That’s my favorite travel workout because it’s really hard and you don’t need to go anywhere or anything like that, so, and you can do it barefoot in your underwear, which is how I do it most of the time. Alright. I won’t. Whatever, whoever’s next I’m out of everyone.
Ashley Hicks: I feel like. Well, I don’t know. I just list like if I was next door or even a hotel room and I just hear you. You came up against a wall. I feel like I would callÂ
Jerred Moon: the front desk. I’ve learned how to do it very, very quietly. Okay. [00:27:00] No, just restÂ
Joe Courtney: after your 20 years points and not go upside down right away.
Jerred Moon: Now you can do that. It’s going to take you a long timeÂ
Joe Courtney: here.Â
Ashley Hicks: Joe’s pacing, like one man’s says a one man series a, there’s Tabata workout that is just, it’s air squats and lunges and pushups, and again, you don’t need any equipment. And set ups. And, Scott and I did that a few times when we’d, we’d traveled to Italy or wherever we were in Europe, and just do that.
but I wanted to say you have three, five K when you’re talking about training with friends or you know, you’re on a vacation and I do some version of it. I like it cause you can scale it down. It doesn’t have to be the straight up 5k you can, you know, instead of an 800, you can scale it down to a 400.
You know, I did that with our women’s retreat thing. We did. With the spouses here. And so I feel like theÂ is great, but if you can’t, if you don’t have access to anything, and [00:28:00] let’s say you do have access to like a kettlebell, I feel like you can do so much with a kettlebell. Like if you can drive, maybe take a kettlebell with you, throw it in the back like.
I feel like that’s, you can do swings, you can do deadlifts, you can do presses, you can do, I mean, it’s, the possibilities are endless. So that’s my kind of impromptu, go-to things when there’s not really a ton of gear.Â
Joe Courtney: Yeah. I’ve done the, we’ve done the five K once or twice, including once when we were on, on one of our cruises.
It’s worked out pretty well. It’s nice if you’re like, at certain resorts or early, you know, cruises or, Hotels cause you know, dumbbells, you can do a lot of, a lot of crap with dumbbells, you know, get a little sexy Saturday routines. And I like to do, but if, if, if there’s that available, we’ll do that.
But I also love making up intervals and I’ve gotten really, really good at doing conditioning intervals and it’s super easy and not like anything that’ll be too, too crazy if you do intervals like conditioning running. Biking, whatever, for two to [00:29:00] three minutes or two to five minutes, and then resting about half of that.
So two to one work to rest and get in about 30 to 35 minutes of actual work in not including the rest. That’s usually what about what I shoot for. And it’s also good because when we’re at in new places, or if you had the house somewhere, then you can use that time to like, you know, go run along. You know, up here or a beach or whatever and like see whatever there you’re at just to get, you know, the scenery and power of this whole travel thing.
And then you just do down and back. So go halfway down, do your intervals halfway to the intervals, turn around and go back, and then you back to the start. Or if you drive somewhere to like a trail, then all you gotta do is down in Beth that for your intervals and like two to five minutes, you can kind of make them as hard as you want, but it’s not going to be anything too crazy.
It’s not like you’re just going. all out and back max meter for 20, 30 minutes, or doing some crazy sprints that you really need to warm up to. So you can pretty much just, you know, if you’re doing three minute runs, you can kind of just start your intervals right from there and then do them. And that’s [00:30:00] it.
And it’s also really easy to make them and with certain apps like Garmin and whatnot.Â
Jerred Moon: Yeah. And I do think Murph is a great, a great one. How many travel Murphs I’ve done is, it’s just, it’s a lot. And here’s the funny thing is you realize that. If you’re trying to do Murph, you know, I always happen to be traveling on a Saturday and that’s when Murph had to happen.
You realize how hard it is to find a pull up bar, like a lot of hotel gyms, believe it or not, don’t have a hotel or don’t have a pull up bar. Instead of like I’ve done when I was doing, you know, the Saturday, can’t miss Murph. I get in situations where I’m doing it on like water pipes in like the stairwell.
Super dangerous. also like Joe, when we went to Tahoe, right? I was doing pull deck, I was doing pull ups on the, on the deck. I had to jump up to the deck and do the pull ups and stuff. So it was just. It’s not as easy as it sounds, but that is a great one, a great workout to do. If you have access to a up bar, might as well just [00:31:00] knock out Murph.
That’s, that’s my suggestionÂ
Ashley Hicks: deal.Â
Jerred Moon: Oh, in theÂ I mentioned this when you were talking about doing it with your friends on the beach. I have done this with people as well. Never tell them, never say the name of the workout ever. Right? Like don’t say that.Â cause people are scared of, of 5k like a five K is something you do on Thanksgiving once a year or something you train for, for like six months like that.
That’s what people think when they hear 5k. So if you’re doing it with a lot of people who don’t train regularly, don’t call the . Just tell them that you’re gonna do some running and calisthenics. And then brief to them, Hey, we’re going to run to that and we’re going to come back and then we’re going to do this.
Just tell them that. And then when they’re done, you can tell them they ran a five K and they will feel so accomplished. but you know, population dependent. So just, some people, if, if you try to get them to do that workout, it might take like two hours, depending on their. Fitness level, but everyone else, it’s a good workout.
Anything else [00:32:00] on that?Â
Joe Courtney: Nope. Speaking of good workouts.Â
Jerred Moon: Cool. Yeah, Ashley’s got it. DiCarloÂ
Ashley Hicks: yeah, it’s in Memorial for and DeCarlo. She was a garage gym athlete for many years who passed away from leukemia. And it is a breathing ladder with, not just the kettlebell swings. You have. Kettlebell swings, burpees and double unders.
So it starts from one and then all the way up to 15 and then you descend back down to one, so you’ll do one kettlebell swing, one burpee, one double under, take a breath. Then you do two of everything, then three, so on and so forth, all the way up to 15 then back down. and then if you can’t keep the breathing prescription, if that’s not sustainable, you need to let us know where you failed.
you continue the workout as normal, but let us know where you were having trouble. Well,Â
Joe Courtney: let yourself now from like your notesÂ
Ashley Hicks: and the notes [00:33:00] in the,Â
Joe Courtney: you don’t need to shoot us a message about women.Â
Jerred Moon: No, she does the message.Â
Joe Courtney: She’d actually messaged her personally.Â
Ashley Hicks: Oh, no.Â
Jerred Moon: Yeah, this one. so have Joe, you mentioned you have not done it.
Joe Courtney: No, I don’t bring the ladder, but not this,Â
Jerred Moon: not this one actually. Have you done it?Â
Ashley Hicks: No, I have not done this.Â
Jerred Moon: I have done it. It’s been a long time. I did it right after I made it. and I haven’t done it since, but it is, it’s a good one. Like it’s just good and it takes a long time and it’s just painful.
I don’t have any, I’m trying to think of what kind of tips I could give. I would sayÂ
Ashley Hicks: go. I mean, you say it go light on the kettlebell. When you say that, not like super, I’m talking like if you swing a 35 maybe to pick like a 35, 53 for men. I wouldn’t try to make this a heavyÂ
Jerred Moon: one. Yeah, I’ve done one to 15 to one in [00:34:00] one to 22 one ladders with like two pood, so like 70 pound, which is my heaviest kettlebell.
And since there are other movements here, I’d probably wouldn’t recommend it. I can’t recall what I used when I did do it last year. It was last year. but it is. Yeah. So that’s a good one.Â
Joe Courtney: Yeah. Really, really get down to the breathing. So you’re on your actual breathing breaks are allotted. Breathing breaks in between.
Really focused on slow and controlled deep breaths, and it’s kind of gonna be a mental battle too, because I know by the time I get to like seven or eight. That slow breathing. Even though I want to breathe more, I really want to breathe in heavier, but you just can’t. You have to really get in that breathing cause it’ll, I mean, to extend your breast period sound, but you’re also getting more oxygen and, and you might get a little lightheaded, a little busy as you’re trying to breathe.
I, I’ve felt that a little bit. Hmm. also when I, when I would do mine is because I’ve only done the, the accountable swings one to 15 and 20. After my, when I would breathe, I would actually sit on a box and have my [00:35:00] arms out to the sides of the, that my lungs can actually breathe and I’m more resting. So that it kind of helps lower your heart rate just a little bit too, and then you just stand up real quick for you and do whatever you gotta do and go on.
Also, and I don’t know why this question comes up so much. You’re not holding your breath during the exercisesÂ
Jerred Moon: or how many breaths you do breathe during exercise does not matter as well. Like some people are like, I can only breathe once during this, during the, during the one reps. I’m like, no, no, no. You can breathe as much as you want.
During exercise, it’s you control your breathing in between the ladder rungs. Yeah.Â
Joe Courtney: So just get the swings out and then get, kind of, get your breathing in. Like you don’t need to go super fast on the dock, on the burpees. so you, you can even just step up or a piece if you need to breathe a little bit more for that, but try and keep your, breathing for those normal as normal as possible as well.
Jerred Moon: Yeah. So I’ll, I’ll just reveal a little bit of the thinking behind when I programmed this. When I, when I do most of the time when we do ascending or descending or both breathing ladders, a lot of times it’s with kettlebell swings [00:36:00] and typically Russian kettlebell swings and it’s not, it’s a great way to practice your breathing and control your recovery.
Breathing ladders are just good in general. I know when I first started breathing ladders of the kettlebell, they were difficult, to where I would say when I’m getting to like 18, like I would want to, you know, I’d get really out of breath and it’d be hard to control my breathing now. That’s really subsided.
I’m actually pretty decent at doing those, but that’s because kettlebell swings for me maybe aren’t causing as much as an oxygen deficit as they used to. AKA my fitness has improved, but what I was trying to do, and I programmed this was what would be the most. Oxygen demanding movements I could provide, AKA what’s going to increase the heart rate in them up enough to demand oxygen.
And that’s why you see burpees and double unders in there. I don’t know about anyone else, but anytime I do a double under that is like a sure way to get my heart rate very elevated, very fast. [00:37:00] And same with burpees. Like it, you almost can’t avoid it. Like if you’re, you’re moving your entire body all the way down to the ground and you’re coming back up.
So this one will be difficult. And that’s why there is that note for note where you failed. And if you want to continue, you can. But that is a, it’s very challenging to stick to the prescrip prescription here, but, but do it if you can.
All right, well that’s all we have for this week guys. Thank you so much for being part of the community. If you would like to get access to the app and all the goods and our training, go to garage and athlete.com sign up for 14 day trial. Join the community and if you haven’t. All ready, go grab that book.
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