Hey, Athletes! Do you use caffeine before a workout? Tune in to this week’s episode to find out how low a dose of caffeine can affect your gains!
Episode 56 of The Garage Gym Athlete Podcast is up!
Low Dose Caffeine and The One Thing
In this week’s episode, the four coaches are back together again. They update us on the ins and outs of their lives and how things are going. Then, this week’s study is about low dose caffeine. The team goes over how low a dose can actually bring you results in your training. For this week’s topic, the coaches do a deep dive into this month’s book: The One Thing by Gary Keller. They give their favorite and not so favorite parts of the book and some good takeaways! The Meet Yourself Saturday workout for this week is Condition Me To The Grave. If you’ve been around for a while you’ve probably done this one!
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 57-MINUTE EPISODE WE DISCUSS:
- 3 out of 4 Coaches are Homeless
- Condition Me To The Grave
- Low Dose Caffeine
- The One Thing
- New Running Shoes
- Finding the One Thing
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- A low caffeine dose improves maximal strength, but not relative muscular endurance in either heavier-or lighter-loads, or perceptions of effort or discomfort at task failure in females
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Low Dose Caffeine and The One Thing
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast is stills. The lady 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 firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to email@example.com.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jerry Moon here with Ashley Hicks. What’s up Ashley and then Joe and Kyle are here as well. Hey guys.
Kyle Shrum: Yeah, whatever.
Jerred Moon: Alright, so enthusiastic. How about you? Give us your amazing updates, Kyle. Oh,
Kyle Shrum: yeah. Okay. So since we had to batch content a couple of weeks ago, haven’t really done one of these in a while.
Jerred Moon: Do you just like letting the cat out of the bag on like everything that we do? Yes. It’s like,
Joe Courtney: just let things go. It’s fine.
Jerred Moon: No secret. We have, you’re like, no, no people have to know it.
Kyle Shrum: I’ll have to know. Yeah. Well, anyway. Other people said that their updates were going to be super good. And apparently my life has been pretty boring.
So my only update is I got new running shoes yesterday, which is pretty fun. actually the first time I’ve ever like actually been fitted for shoes that fit properly. So [00:02:00] it’s kinda nice. I haven’t used it actually fit the way they’re supposed to.
Joe Courtney: Did they have you run in a few pairs?
Kyle Shrum: Yup, sure did. I went to an actual running store.
Ashley Hicks: what brand did they, did you go with?
Kyle Shrum: I went with Brooks.
Ashley Hicks: Nice.
Kyle Shrum: Yup. Yup. They feel pretty nice. Actually. I did the conditioning today in the 50 minutes of conditioning today and they felt a, felt, felt really nice.
Jerred Moon: When you say 50 minutes of conditioning, what did you do?
Kyle Shrum: Oh, it was running
Jerred Moon: in 15 minutes.
Kyle Shrum: Yeah. Since I had running shoes.
Jerred Moon: Yeah. I’m proud of you.
Kyle Shrum: I mean, I know, right? Yeah. It was zone two. So
Jerred Moon: I just know the four of us, you probably hate running the most and you did it for 50 minutes straight. So that’s all.
Kyle Shrum: Yeah, I do. I figured I’d give these bad boys a test run.
Joe Courtney: You know, what a way to break them in
Kyle Shrum: just got them.
Jerred Moon: Yeah. And how
[00:03:00] Kyle Shrum: I’m feeling. Good. Yeah. There’s no pain now. Which
Jerred Moon: that should have been a huge indicator. You’re like, wait, running’s not just painful. Every step that you take.
Kyle Shrum: I thought it was just supposed to be that way. So now I know it’s not supposed to be that way. So yeah. Anyway,
Jerred Moon: I don’t know update. I do.
I did like that one. That was good. Thank you.
Ashley Hicks: That was a good one.
Jerred Moon: Who’s next.
Ashley Hicks: Joe can go. All
Joe Courtney: right. Well, how are things,
Jerred Moon: let her tell Joe
Kyle Shrum: how things are for him.
Joe Courtney: Yes, it was a weird segue. That’s why I just started fresh. I’m currently at the beach, so I am recording this while on vacation. So you’re welcome to all my fans. I mean, to all of our listeners out there
Jerred Moon: and.
Joe Courtney: Yes. And I am actively because I’m with my family. I’m actively trying to get my niece to call me uncle giants,
Ashley Hicks: bang.
Oh my goodness.
Joe Courtney: To be. And in my defense, it wasn’t even my idea. [00:04:00] Somebody else came up with them and brother-in-law first said it. And he was like, Oh wait, no, that’s actually a cool nickname. I was like, Nope, we’re done with it. So that’s happening. I’ve been doing a lot of barefoot training. So this has actually started before I came to the beach because where I was staying, there was a turf there’s turf field.
And I know my, my Achilles has been by me a lot. And I just realized I haven’t been doing a lot of lateral stuff, a lot of powerful stuff. So I was going to the surf field and doing, just wearing socks, doing a set side, shuffles backwards runs, and a jumping and all that stuff. And now I’m at the beach. And I’ve done two run days barefoot on the beach, and they’ve been gone pretty well, a little slower on the casual side on the feet, but not as much as I thought it would be.
So the opposite of Kyle to where I ditched my running shoes and I’m going barefoot.
Kyle Shrum: Yeah. I don’t, I don’t think that would be a good idea for me right now.
Joe Courtney: Yeah. So it’s a little different. Yeah. But, I think it’s, I think it’s really good for like rehab prehab. Just like mixing it up a little bit too. I think I started to.
Cause I only wear a running shoe, like [00:05:00] actual good running shoe for two or three years now. and they were great for awhile, but now I just think it’s almost become a little bit of a crutch. I’m just shaking it up
Jerred Moon: issue. Correct?
Joe Courtney: Yeah. That’s great. At the beach working out on the beach, not wearing shirts ever.
Jerred Moon: And here we are, and none of us were talking about this before we started recording. None of us. Oh, all Kyle Kyle is home. Ashley is not home. I don’t have a home. Joe doesn’t have a home. So if, if the recording doesn’t go that well, that, you know, you know why doc talking to the listeners here. Alright. Did that conclude your updates, Joe?
Joe Courtney: too much.
Jerred Moon: Yeah. Yeah. Okay. Let’s see. An Ashley can
Joe Courtney: bring it home all the time.
Ashley Hicks: I was hoping for another, like, Hygiene update, but you know,
Joe Courtney: we can go into that if you really want to, but
Kyle Shrum: no, that’s not.
Joe Courtney: I mean, I haven’t worn a shirt or footwear in since I’ve been to the beach. So there’s that,
Ashley Hicks: that’s [00:06:00] true.
There’s probably fungus on your toes
Joe Courtney: exclamation point on this whole nomad lifestyle.
Jerred Moon: Yeah. And I don’t know why I keep getting tagged in those posts in the, in the Facebook group. And so just so anyone out there, I feel like I’ve been tagged two or three times people talking about ring fungus or whatever.
That’s all joke. Like I had nothing I’ve never had any sort of ring problem. Alright. So just no tag Joe. I mean, I will happily read it, but it just, so we are aware of who had the issue.
Joe Courtney: Well, the most, the most recent ring rash one was about the, the outer arms doing dips. So like on the, on the Bay, on those, that’s what I was talking about.
Anyway, Ashley, what’s up. Wait for you. You don’t have to ask yourself.
Ashley Hicks: Oh, thank you. I made it to Texas. I traveled with Connor alone. That was fun. He actually didn’t do too bad. praise the Lord for iPads and snacks. My gosh. but we’re in Texas. We’re in Dallas. So going to hang out with the moon [00:07:00] family actually in a couple of days.
So we will see you in your nomad lifestyle here soon.
Jerred Moon: we’re gonna do a play date. Yeah,
Ashley Hicks: well, we’re gonna,
Joe Courtney: I might not see
Ashley Hicks: do what?
Joe Courtney: Full moon or half moon.
Ashley Hicks: It might be a half-moon. It might be the better half of the moons. I like Emily. and then, yeah, I’m still on my elimination diet. So this morning I literally had to go to the grocery store and buy.
So many things because you know, my, my dad and my stepmom just don’t eat the way that we eat and that’s totally fine. So I went to Walmart and Walmart here has so many better options than Walmart in. Niceville where I live in Florida. I don’t know why that it is, but it was fantastic. I found it. I thought I was going to have to do two separate trips, like one to sprouts.
Cause there’s a sprouts down the road. And then one to Walmart just to save a few bucks. And I got everything done in my Walmart trip. So there’s that? I don’t know if it’s like a regional thing,
Jerred Moon: but [00:08:00] around here, I know we’ve done. Like you can get organic stuff and yeah, you can get a lot at the Walmarts around here and.
Having lived a lot of other places they generally do suck.
Ashley Hicks: Yeah, most definitely. So I was pleasantly surprised this morning and we went really, really early after Connor woke up. So there was nobody in there, but yeah, and then workouts for me are, they’re still looking different and finally getting the hang of things.
So just doing lots of things at a slower pace and that’s completely fine. And sometimes I have to like break workups and the workouts into two days and. instead of doing meet yourself Saturdays, like last week I did, there were like two parts to Friday and I ended up doing the lower body half on Saturday.
just because I didn’t have enough time. Cause I’m moving so slowly, but that’s okay. I can’t get my heart rate above 75% for everybody listening if you’re confused. So, but yeah, that’s me, Jared, what is life looking like for you right
[00:09:00] Jerred Moon: now? yeah, just homeless as mentioned. so Airbnb, parents house, all this stuff, waiting to move officially move into a new house.
So I’ll keep everybody updated on that. But man, I, don’t not enjoying this time right now, fitness wise, I have a sandbag and kettlebell, but I just actually missing the barbell. And I didn’t think that I really would, but I just feel. It’s a weaker than normal right now. And I’d like to, you know, eliminate that by lifting something heavy.
So it’d be nice. I’m still, you know, a couple of weeks away from, from, was that a ghost?
Oh yeah. Yeah. I don’t know how you’ve done it this long, Joe. I’m doing it, I guess all all said and done, it will be a month without, without a barbell. And that’s going to be more than enough for me, so that that’s gonna be tough. But yeah, I have been, I mentioned it. I wanted the previous [00:10:00] podcast of not doing, not going to no gear or anything.
I just, I’m trying to do hard to kill. To the best of my ability with the sandbag and kettlebell. And it’s changed some things, obviously like when I have programmed, heavyweight for the stimulus, it doesn’t work out as well, but I just ended up still doing the movement as heavy as I can. And I can actually get pretty heavy.
Cause I, the sandbag I have about 150 pounds and then I have the 72 pound kettlebell and I found out, at least for deadlifts, I can put the kettlebell in the center of the sandbag. And lift it. And so, you know, good. 200 plus pounds there. For, for weight. So that’s, that’s been going well. other than that, I tried a new experiment, taped my mouth shut while I was sleeping.
Kyle Shrum: Oh man.
Jerred Moon: And
Joe Courtney: okay. Context survives.
Jerred Moon: No, no, no context at all. so I read the book breath by James nester. I think we might cover it, as one of the books of the month [00:11:00] here on the podcast. and he was just talking about. Nasal breathing and how good it is for you and how bad mouth breathing is for you.
And I was like, he was specifically, it goes over this like mouth taping. So there’s, you I’ll let people Google it if they want to, but you can just tape your mouth shut essentially. with surgical tape, that’s like hypoallergenic and stuff you don’t do with duct tape or tape or anything like that. you idea was something that’s safe and then it doesn’t have to be the full mouth.
It’s just like a. Basically trying to keep your lips together. So I did it and I was curious. I was like, well, you know, I track so much data. That’s why I wanted to do it. especially the, the aura ring gives you so much data. And I, there was nothing, absolutely nothing at all that happened to me through mouth taping.
Maybe if you suffer from sleep apnea or your, Big time, mouth breather. It’d be really beneficial, but I mean, resting heart rate is same. My sleep quality is the same. It wasn’t hard for me to fall asleep. so I think [00:12:00] my theory is that I already breathe out of my nose while I’m sleeping, but there’s no way to really know.
Right. Unless you do that. But anyway, something, my mouth taped shut as an experiment and the results were nothing. So no change. Should I say? Not positive, no positive change, no negative change either other than. You know, having my mouth taped shut.
Kyle Shrum: All right. Whenever you say mouth breather, all I think about as stranger things.
That’s all I think about Jared. I know you won’t get that
Jerred Moon: culture reference. Yup.
Kyle Shrum: We’re just going to move on from there.
Jerred Moon: Just want to explain it to you. One of the books that you guys read.
Okay. I don’t think people know. So actually Joe and Kyle, we need a lot of fantasy books. Yeah, this is fine. Yes, we do. I don’t and they make fun of me for it, but the team has grown
Ashley Hicks: well, we don’t make fun of you.
Jerred Moon: Yeah. Oh, I [00:13:00] guess you guys have your own thread in Slack where you just like make fun of me and VD and Marco.
Have really balanced the team out. They don’t enjoy fantasy squares. I really feel like we need to. I mean, I don’t know if we add two people to this podcasting mix, if that gets a little crazy, but I’m just saying, we, there need, needs to be balanced.
Ashley Hicks: I mean,
Joe Courtney: it’s, we don’t talk about not really talking about those damn
Kyle Shrum: stranger things is a TV show.
So to think that you haven’t even heard of stranger things is kind of crazy to me. I didn’t expect you to have seen it, but. That she never heard of it.
Jerred Moon: Are there unicorns in it?
Kyle Shrum: Yes. There are. Let’s move on.
Ashley Hicks: All right. The study.
Jerred Moon: All right. We are talking a little bit about caffeine, specifically, caffeine and females thought you would like that.
Ashley. and the, the big reason here [00:14:00] is we’ve talked about caffeine a little bit on the podcast. I’ve also mentioned multiple times about caffeine and creatine being, you know, the most proven supplements for performance and yeah. Anyway, I liked this one because it’s the actual name of the study is a low caffeine dose improves maximum strength, but not relative muscular endurance and either heavier or lighter loads or perceptions of effort or discomfort as task.
Failure in females. Goodness. It just like, I hate it when they just give away everything in the study. so yeah, there you go. Anyway, the we’ve talked about those high dose caffeine, which are ridiculous amounts of caffeine. You know, the, those 500 milligrams, 600 milligrams a and it’s supposed to be to your.
how many ever milligrams per kilogram of your body mass, but this one’s low dose because I don’t think any of us are in the high dose caffeine camp actually. You’re so off caffeine, right? Yep. Yeah. And Joe, Kyle, you guys consume caffeine, right? Yep.
Joe Courtney: Over a cup of [00:15:00] coffee a day. Which is kinda,
Jerred Moon: what, how do you consume a minimum amount of co a coffee crowd?
I mean, is it coffee? Is it my question? I guess, how do you consume caffeine?
Kyle Shrum: yeah, I mean, I have a, I have a caffeinated coffee every now and then most of the coffee I drink is just decaf. So
Jerred Moon: caffeine every day or just like occasionally,
Kyle Shrum: occasionally, like maybe, maybe twice a week. Huh?
Jerred Moon: Yeah. That’s
Kyle Shrum: not very often at all.
And it’s because of my, I feel like it, it is one of the triggers for my migraines. And so I just kind of stay away from it for the most part. Some days I’ll just kind of, I’m kind of dragging. So I feel like I need some, I’ll have a cup, then it’ll be fine. But I used to have it every day and I was having migraines more often at that time.
So when I was having caffeinated coffee every day, so. But I do like, I do, like, I like the taste of coffee. I like having something hot to drink in the morning. So I still drink like decaf coffee, but I [00:16:00] don’t drink full CAF coffee very often.
Jerred Moon: Yeah. So Joe and I don’t know, we’re probably moderate. Ashley was until recently.
yeah. Probably more moderate. Yeah. Not on the high end, but definitely not on the low end. So these, these doses, what was that a hundred milligrams? for, it was 19 physically active female participants between the ages of 18 and 35. and I don’t think what they did as is important. They, they did. just because a lot of it was kind of a.
Machine based on an ISO kinetic
Joe Courtney: I still think I got it. Right.
Jerred Moon: so I don’t think that matters, but they were, basically measuring maximal voluntary contraction. they had a muscular endurance test and was there something else? I think time to failure, something like that. anyway, they were looking at all these different, performance.
Matt measures those two. Yeah, that, that’s what I was. That was the third one I was [00:17:00] trying to find there. and it comes down to, is it a hundred milligrams of caffeine, but it was less than two milligrams per kilogram of body mass. So if anybody wants to calculate this out for themselves, and they found.
Essentially that it helps not in an amazing way. And then it didn’t really help with a muscular endurance all that much. Not that there was a difference, but they didn’t find it to be statistically relevant, I guess. And that’s basically it. So it helps even at low doses is kind of the, my takeaway. What takeaways did you guys have?
Ashley Hicks: yeah, I agreed with the hope I said that, you know, it seems to benefit the strength. and the thing to note for me that I thought about, that it helped with strength. These females were not resistance training. Prior to, so that was another thing for me. Like these, you know, these females probably have been doing, I don’t know what kind of workouts, but, [00:18:00] that was one of the stipulations for them to be in the store.
Am I correct in saying that. So they weren’t resistance training and then, you know, they use the low doses of caffeine and then they were able to see the strength improvements. So, yeah. Anyways, but the thing that I would caution people is if you’re using caffeine as some sort of stimulant for, let’s say a pre-workout and they say to use it an hour prior, I would be okay.
Very very careful if you are working out in the evening. So, when I was, was consuming coffee, I would not drink coffee after 3:00 PM, just because I go to bed at around 9:00 PM. So that gives my body like six hours. And even then the caffeine can still stay in your body and everyone’s different. So you kind of have to figure out, like, I know Emily Jareds wife can’t.
Consume caffeine, like past, she couldn’t even do it before noon or something like that.
Jerred Moon: You know, some 9:00 AM for her. She’s ridiculous with it. Yeah.
Ashley Hicks: Yeah. Yeah. So everybody is different. So I would just highly [00:19:00] caution people. If you are going to. This is easy to try out. Right. So, but I would just caution you if you are in evening, you know, AF maybe even after dinner workout person, maybe I would not play around with us is what I’m trying to go
Joe Courtney: get my cut off is one,
Ashley Hicks: one, 1:00 PM.
Yeah. Yeah. So, but yeah, that’s pretty much my takeaway from this one.
Joe Courtney: I think one cool thing that they did with the study is, cause we we’ve, I think we’ve talked about a few times where people, where they, they did their testing and their appointments that like in the morning, whether they were fast, that are not included to be caffeine, but this one, they actually gave them like a time window.
And told them to pick the time that worked best for them when, when they would normally train. And it just kept that time consistent. So that was cool because it actually catered to how somebody might train versus like, if you don’t ever train at 8:00 AM and then making people come in at 8:00 AM, then that’s just going to kind of mess up the data.
they, some of the other things were a little weird, like the random order of a testing. I [00:20:00] went to do certain tests, which I don’t know how the data was. I don’t know how they were. I don’t know why they did it that way, but basically, whether they were doing the placebo or different caffeine or, and which exercises when versus keeping it all the same.
another thing I noticed was that. This might kind of help their data a little bit. It’d be interesting to see the, load numbers for it, but they, they, instead of keeping with the same weight and then testing the max in the, the endurance, perhaps the muscle endurance, they were increasing the weight as they went.
So they almost retested their max each time and then did their endurance off of that. And it’s still increased. So that was kind of cool, but interesting as to why they did that.
Jerred Moon: Yeah. It’s like a rolling max.
Joe Courtney: Yeah. So like, even though the reps or time increase, their load also increase at the same time, which was kind of interesting.
but. As I mentioned before about, caffeine. I only, I don’t even finish my cup of coffee before I, I try. And usually [00:21:00] it’s I’m I only get halfway through it or a third through it and that’s good enough. Cause if I have too much, then I think it kind of makes me either nauseous, dizzy, or not dizzy jittery or something like that.
but I also don’t wait like a full hour or two after I
Jerred Moon: have my coffee,
Kyle Shrum: I would say, to experiment with it. A little bit over time, especially if you’re somebody who you doesn’t normally consume caffeine, what’s that, you know, kind of how it is for me. It’s like, I don’t really notice a difference on the days that I do have a cup of coffee.
It’s not really a difference mainly because I guess, because I’m typically training before I have my coffee. Anyway, whether it’s decaf or caffeinated I’m training. Yeah. Early in the morning before I had my coffee, and go to work. so, but I would say. Especially if cat, because that’s something that the participants in this study where they were, they were adapted to coffee.
They were, they were regular caffeine. they were ingesting caffeine on a regular basis. They weren’t. [00:22:00] resistance training at the time, but they were adapted to caffeine. And so, if this is something that new that you haven’t tried before, you haven’t tried caffeine, you have, you know, maybe you’re looking at a supplement that has caffeine in it, you know, and, you know, the label on this supplement is, you know, touting caffeine is something that’s going to give you a boost and, and.
Things like that. it could, but you could also have some negative side effects, the caffeine, depending on how much it is, is in there per serving and depending on how many servings you use. So I would say, yeah, move into it a little slowly and just be aware of how you specifically react to the caffeine.
As far as the study goes, it did say that the, that the low dosage, Did it have a positive effect on their, on their strength, but at the same time, these weren’t women who were correct currently resistance training. And so it could have simply been, you know, some kind of gains coming from actually doing some resistance training, as opposed to actually being the caffeine boost, because the caffeine didn’t seem [00:23:00] to affect them in any of the others parameters they were at.
They were measuring not in statistically significant ways anyway. but it did, they did all see. Strength gains, but it could have, it could have been from the caffeine or it could have simply been because they weren’t used to resistance training anyway. So those are my takes
Jerred Moon: when it was tested against placebo per individual.
Right. So, and it’s still tested better. That makes sense. Yeah. Yeah. Okay. So it’s most likely from the caffeine, in some of those instances, but the, not the muscular endurance. I was just trying to see where you’re going with that. Kyle, are you saying they’re just getting stronger naturally. And so maybe the caffeine is not as much of a factor.
Kyle Shrum: Yeah. That’s kind of what I, and I could be completely wrong on that, but that’s kind of the way I took it is their strength is going up, but it’s not the Kevin’s not affecting them in any other way. So.
Jerred Moon: It’s both. I don’t, yeah. I don’t think there’s a wrong or right there. I think it’s both, I think, [00:24:00] and maybe this is why to Joe’s point.
Maybe they increased the every single time. because I think that that makes up for the cause they didn’t talk about why they did that, but now, you know, you saying that, and then Joe mentioning it makes me think that they were just trying to make up for that. Whatever you call, you want to call it the honeymoon phase of strength training.
Right. You know, it’s like if we’re readjusting your max, every time you walk in here and adding weight, it kind of does away with the whole, the beginner, the beginner mentality.
Kyle Shrum: that makes sense.
Jerred Moon: Yeah. and, I didn’t, I don’t have much to take away other than what, what you guys took away. I think it’s interesting.
yeah, you can just have a small amount of caffeine and it’s going to have some sort of benefit in your performance and it doesn’t have to be these massive doses because if, if you go look at the literature on caffeine and we, I know we’ve talked about this before on the podcast, it’s just, they are massive more than any of us would really want to consume.
And I think it’s crazy that some people do consume these. [00:25:00] And like in habitual matter, I could see like, okay, I’m going to try 500 milligrams of caffeine before an event. If I had like already tested it and training to really, you know, increase my performance. But if I’m just like a garage, you know, athlete going out to train, you know, today, like I can’t see taking these 500, 600 milligram doses every day to make sure I’m like, Training at peak level performance every single day.
so that’s why I really liked this one because low dose still works. It just might not be as effective in every area. Because if you look at other caffeine studies with those giant doses, It basically makes everything better. You know, it’s like a superpower drug it’s just, yep. Makes cyclists better at cycling.
Makes strength, athlete stronger. Makes you think. I asked her, you know, it really does do a lot of good, with it comes some bad as with all things, but yeah, even in these low doses, it can, it can help you out. And I think a typical cup [00:26:00] of coffee. Yeah. Like 120 ish, 150 milligrams. So if you’re just having one cup of coffee, then that’s about all, you need to see some sort of performance increase.
Pretty much that’s about it. All right. Get to the topic. We’re talking about a book, a book, the book.
Joe Courtney: So the book,
Jerred Moon: the one thing is the book. So we’re recovering a, the book, the one thing by Gary Keller, and we will just discuss it, get everyone’s thoughts on the book. I love, I can’t wait to hear Ashley’s thoughts on it because.
She often says that the book stresses are out. So I love to hear it. It is my favorite book. It’s kind of the book I go to for just work and staying focused. what are your guys’ thoughts on the book? The one thing I’m
Joe Courtney: just gonna talk about the multitasking portion, which I really liked, on how, you know, it’s, it’s eliminates so much of what she, of what you might be doing and, so much stress and, There [00:27:00] were saying this fear things for more effect is that of doing more things with, with side effects.
So if you’re doing less things than those things that you’re doing are going to be so much better and are going to go to your one thing versus I think people get into mindset of, they need to do, do more, always be doing more and adding more and just. It, it, it kind of helps to what they were going for.
Eliminate some of the grind, some of the useless grind that whether you’re an entrepreneur or doing something for your job, for your work, you know, having too much on your plate, I think it’s, if you’re clearing up some of your plate, you’re going to be doing what you need to much better. And you know, the hardest thing is probably just finding out what you’re going to need to cut out too.
Get to your one thing. so that was, that was one thing that I, that was one thing.
Jerred Moon: Nice. Every everyone’s only allowed one thing.
Joe Courtney: Yeah. Got it.
Kyle Shrum: That’s going to be tough for me to only say one thing about this book. I really like it. [00:28:00] And ever since I know Jared, you said that you read it once a year and ever since you said that and I’ll read it the first time I’ve done the same thing. I think I’ve read it three times now. I’m just trying to, to refocus on things.
But I guess if I’m only allowed to share one thing. Then I’ll share,
Jerred Moon: you can share as many things as you want.
Kyle Shrum: I’ll share, I’ll share something practical in it’s what he calls the focusing question and obviously read the book. It, there there’s so much in there that that will be very helpful to you, especially for your mindset regarding.
Workflow and how to accomplish things and build habits and things like that. But he calls it the focusing question and the folks in question. Sure. The simple it’s what, the one thing I can do, such that by doing it, everything else will be easier or unnecessary. And so if you’re trying to narrow it down to your one thing that you need to do today, Then that’s the question to ask.
And it’s kind of like what we do with goal setting here at Gresham athlete. And [00:29:00] when we do coaching with people, we ask them what their goal is, but we try to take them several levels deep on why. Right. So we ask, all right, what’s your goal? Okay. Why is that your goal? Okay. Why is that important? Okay. You want to make this change?
Why is that the change you want to make over other changes you could make, or why is making this change right now important? You know, we try to ask several things, try to go at least five levels deep on why, why, why, why, why is this the goal that you want to go for? And it’s kind of the same principle here with the one thing only you’re going even deeper than that and narrowing everything down to just one thing.
And it needs to answer that question. What’s the one thing I can do. So it’s that by doing it, everything else will be easier. Or unnecessary. And it’s crazy to think about, and it’s actually kind of stressful to think about because we’re used to having a bunch of different things to do, but when you, when you actually, when I actually implement this, which I don’t do it regularly, like I should, but when I actually implement this, I find [00:30:00] how much easier and simpler things get when it comes to accomplishing what I need to accomplish.
So that’s a, that’s something practical that I took away from the book. And hopefully it will be really helpful to other people.
Ashley Hicks: so Jared is right the first time I read it really stressed me out. I think I texted Jared. I can’t tell you how many times I was like, what, what do you, what do you think my one thing is, but what do you, what do you, what do you think that I should be focusing on?
And for Jared, I felt really bad for him because he had talked about how awesome this book was and I read it and I was like, I failed at this. Like I suck at this. so. Instead of focusing on like the negative of that thing. What I think is wonderful about this is he talks a lot about how to do, how to focus and how to make something small, turn into something big.
So he has the same call, the domino effect, right? So it’s one thing at a time and [00:31:00] you build from there, just like, you know, you see dominoes fall and whatnot, but, and he talks about how success grows from something small. You know, and then can grow into something large, but you have to focus on one thing at a time because to piggyback on Joe, you don’t really multitask.
And when you multitask, you’re not, giving your full energy time mental capacity to whatever it is you’re doing, because. You are so focused, you know, split in many different ways instead of focusing on one certain thing. and then I love how he talks about discipline and how habit I think he said something about like 66 days.
It takes an average of 66 days to create a habit. So he talks about starting. Don’t give up on it. Like it, it’s going to be slow process, but it’s okay. Like give yourself the grace, keep continuing on and try to continue on that habit. but I will say application for me. I [00:32:00] love I’ve talked about it multiple times on the podcast and the guys know I love my planner.
I have a written planner. I use Google calendar. Google calendar is fantastic. So my husband and I can both. Look at it and know what each other’s doing, but a written planner for me is so much better because I am able to write some to do’s and there will be multiple to do who’s on that list. But after reading this book, I will then star.
Like the one thing I have to get done for the day. So it’s like, if that means I have to fold that laundry. So Scott has a flight suit tomorrow. That’s the one thing I have to do today and everything else can wait. But, yeah, the, the book is great. It is, it is funny as an overall y’all arching what? Sure.
One thing as the overall thing, that is what stresses me out the most, but it is a great book. and has some fantastic takeaways. So definitely, definitely give it a read.
Kyle Shrum: So like, would the one thing it’s not about like narrowing it down to [00:33:00] just accomplishing one thing for the day? You know? So like actually what you’re talking about, it’s like, okay, I need to fold that laundry.
Okay. Kind of the, the, the mindset that he wants you to adopt is like, when you get your one thing done for the day, It’s a successful day. You know what I mean? No matter what else happens that day, if you get that one thing done, then you have a successful day, but it’s not about just picking one thing and doing it.
And it being okay. I’m done for the day, you know, because I have my one thing. Right. Asking that focusing question brings you. It’s not about doing the one thing it’s doing the most important thing. And that’s what it’s about. It’s about narrowing in, on the most important thing, you know, so it’s not, it’s not just picking one thing and doing it and being done, you know?
So it’s not a way to like escape responsibility. It’s a way to like, take ultimate responsibility for like, It doesn’t matter what else gets done today. This has to happen because this is the most important thing. And so once I get my most important thing done, then other things [00:34:00] can follow, but I’m focusing on this most important thing until it’s done, and then I can call the day of success.
And so that’s kind of that I felt like I needed to highlight that as well. It’s not just about picking one thing and doing it. It’s about. Focusing on the most important thing and doing that one thing.
Jerred Moon: So Kyle disagrees with you.
Ashley Hicks: I know it was like, Kyle gave me the SmackDown
Kyle Shrum: that, Oh really? I was, I was trying to agree with you.
Ashley Hicks: We’re saying the same thing, right?
Kyle Shrum: I apologize.
Jerred Moon: No, you’re
Kyle Shrum: fine. Everyone listening. I was trying to agree with Ashley. I just didn’t do it the right way.
Jerred Moon: I actually just love hearing everyone’s interpretation. cause I dunno, maybe I. Maybe I disagree with, with actually in Kyle. I don’t know. So, so how I view the one thing is just reverse engineering.
What you want from the big picture. You can zoom out 50 years, 10 years, five years, whatever. And then you have to go back and [00:35:00] make making sure that every action you’re taking all the way down to today is a domino effect. Essentially what Ashley is saying all the way. To that thing that you are ultimately trying to achieve.
So that is how I look at it. Yeah. Is what I’m doing today, going to affect what I want in 10 years. So that is. That’s the one thing to me put in the most simple terms I could, I could possibly do it. now what’s stress. This is Ashley out stresses a lot of people out. Cause I’ve had a lot of, there’s a lot of different people and business owners and everyone else about, okay, what is my one thing?
And that is the hardest part of the entire book. And you could probably spend an entire week, you know, 10 hours a day doing some self reflection, prayer, and anything else to try and figure out what you basically want your life to be about. And that’s why it’s stressful. And that’s why it’s hard. So for Ashley to say that it’s stressful, like I just think that it [00:36:00] should be.
Like it should be that. and I feel like if, if you’re not feeling that, then you’ve either devoted some time to this, to think about it or, you know, or you’re not thinking about it enough. so there should be that stress element to be like, am I, am I making the right decisions? Because when I really did a deep dive on this and I’ve worked with Gary Keller and other people, like in person on these things, you know, so I feel like I have an unfair advantage on like, If you get to talk to the author about like, they didn’t write it, they can almost like, Oh, well, here’s what I meant by that.
You know? And so having done like a goal setting course with, with Gary Keller on like, okay, what do, what do I need to focus on? He’s not going to tell you what to focus on. And none of, none of us can tell you what you need to focus on, but you can be led in the direction of like, I don’t know what you want your life to look like 10 years or 20 years or the end of your life.
but whatever you do, whatever that picture is, if you can start reverse engineering that. little by little, you know, I have three different areas in my life that I try to [00:37:00] work on that ultimately are gonna help me achieve what I want, like writing the book, killing comfort. that is a, is something that I absolutely wanted to do.
But for me, that is 100% a legacy thing. Because there’s so many other things in business I could do to make money that aren’t a book I’ve talked about this on the podcast over and over again, like books, unless you are selling like a million copies per year, which is like 1e-07% of authors books. Aren’t that profitable in general.
And they take a lot of time. And so it’s way more of a legacy thing for me. And, you know, I think that it helps. Our community because all of our garage mathletes, have, you know, a lot of I’ve have read it and implemented that stuff, but it’s not like this big, like overarching, yeah. Let’s make millions of dollars selling books, more of a legacy thing.
Like, Hey, here are my thoughts. I want them. On paper and published something that people know my kids know and my grandkids know about. And so making decisions where I’m not, you [00:38:00] know, when, when you’re a business owner, you might think that everything needs to be about revenue. And that’s obviously not the case when you’re making decisions about a legacy and things like that.
So, Anyway, you just have to reverse engineer a lot now into the, getting into the tactical. This is where I also think people screw it up. I just had a conversation with a guy this morning about it. Yeah. I’m trying to focus on one thing. And this is my mistake at the beginning is shutting everything else down to be like, okay, I got it.
I got the big picture I got the 10 year I’ve reverse engineered the whole thing. I’m down to what I need to be doing today. But then, and it’s like, okay, I’m only doing that. I’m not doing anything else. And that’s okay. Realistic for anybody. And so it’s almost. What he actually recommends in the book is a four hour window every day that you should be working on your one thing.
And then the rest of your day is your own to handle life stuff, to do whatever you need to do. but that four hour work window should be, you know, focusing on these like big rocks, big strategic moves that are going to move you [00:39:00] forward in life. And I don’t even think most people can even realistically start with a four hour block.
I think you have to get down to like, Oh, can you commit to 30 minutes of one thing time today, then bump that up to an hour and then two hours, three hours, four hours until you can get to that. And that should be focused uninterrupted work. you almost need another book too, to help compliment that. And you, Deep work by Cal Newport and like that, is a another great book just on execution of really focused work.
And so I think being able to work on those strategic moves, however much time you have every single day. And I know when I’m not, when I’m not getting that type of work done, I feel, very agitated and irritated because I don’t like just doing busy work. It, it bothers me. I feel like I’m not moving forward.
and that’s going to be different for every single person. Like we all have that quote unquote busy work and just. Our lives like Ashley, you mentioned laundry. Like I do laundry. And that it [00:40:00] sucks because it’s, they’d never really, and it’s one of those things that just will never stop, you know? and so, and it’s not like the most productive thing that we could be doing, but we have to do it.
Right. And, so trying to focus on like one versus the other of strategic versus life task, I think is the hardest people, hardest thing for people to differentiate on. And so it’s just. How much time can you spend on in each area of your life each day? And I could talk for a lot longer on the one thing, but I think that’s good.
All alright, Carl, was I right or wrong?
Kyle Shrum: I’m not going to say that. I’m going to say, I need to go read the book again because I didn’t get it, I guess.
Jerred Moon: Well, I’ve read it like 19 times, so no, that’s just my view of it, because if you. I do think everyone can have their own interpretation of it. like a lot of people just read the cover and they’re like, I get it.
But, you know, he does go down into, and what confused me about the book is at the [00:41:00] end. Yeah. He’s like, I’m like, Oh great. We’re super focused. Like everything’s one thing. And then he’s like, Surprise. You can have one thing for multiple areas, just your life. And I was like, okay, now I’m confused again. So that was one part of the book that I just wish wasn’t even in there because he made it seem like, Oh yeah, we’re focused.
We’re working on this one thing. And then. And it’s hard to find, like, if you really look like how do I find a one thing that’s going to help me focus on, on my business, but also my family and also my personal health and growth. And, and then he tried to find that one thing and he’s like, Oh, you don’t have to, you can have one thing in every area.
And I’m like, damn, okay. Then it makes it a little bit, maybe that helps other people, but it actually ended up confusing me more.
Kyle Shrum: So you actually have like five, one things.
Jerred Moon: Yeah.
Kyle Shrum: You can have like these different compartments of your life.
Jerred Moon: Yeah, and that’s kind of what he goes over in the end. Like with the, you know, what’s the one thing you can do in your spiritual life.
What’s the one thing that you can do in your family life. What’s the one thing that you can do in your business life, you know, all these things. And so [00:42:00] if that helps people, that is another way that it could be executed. That’s more
Ashley Hicks: beneficial for me. Yeah.
Jerred Moon: And yeah. Easier to implement. So what’s, what’s the, the workout
Ashley Hicks: when it conditioned me to the grave.
Jerred Moon: Oh, that’s a good one. anybody have the brief available? I do
Joe Courtney: almost recite it off the top of
Jerred Moon: my head, probably. Yeah. So it’s kind of hard though. Well, I know the I’ve only ever done it with. Machines. So I actually see subs, the subs are harder for me. so with machines in front of me, all right, I’ll do the, I’ll do the nonsense version and then you can brief the subdivision.
Okay. So a hundred cow row, a hundred calorie that’s calorie, a hundred cow Airdyne hundred double unders run, one mile 75, Cal 75 cow Airdyne 75 double unders run, one mile 50 cow row [00:43:00] 50 Cal Airdyne 50 double unders. Run one mile 25 Cal row 25, Cal Airdyne 25 double unders done. And 60 minute time cap is the hardest part about that.
Yes. Finishing all of that. And under 60 minutes is very challenging, but a lot of people have done it at this point in the community. so with. That’s. If you have machines, if you don’t have machines, what do you do? Kyle?
Kyle Shrum: You’re gonna do a hundred Sumo deadlifts. You’re going to do a hundred bucks.
Step-ups that’s total, not each side. So a hundred total box step-ups and then a hundred double unders and run one mile. And then the 75 75 75, one mile 50 50, 51 mile. 25 25, 25
Joe Courtney: and assume it was with the kettlebell. And it’s also not all or nothing to where if you don’t have, like, we just don’t have a roller, but you have a dying, you don’t do the entire something.
You can just, it can be a one for one swap. So you can do step ups and a row or whatever it is, whatever the, yeah. But Ronnie’s just running or you double that for [00:44:00] bikes, but you should probably run. If Kyle can run, you can run.
Jerred Moon: There you go.
Kyle Shrum: That’ll be a tee shirt. Now
Jerred Moon: I can do it. I just had to digest that one for a minute. I was speechless for a second. All right. So tips, tips on this.
Ashley Hicks: Oh, my gosh.
Jerred Moon: Yeah.
Ashley Hicks: I said, do you have to show it your brain off and just go on this one? and even when you do, I am not one of those people who have finished this, with all the machines I’ve had you substitutions and I have easily finished it.
So I think the substitutions, while they mimic the motions of what you’re potentially doing, I think they are. Significantly easier. And that’s not to say, you know, I’m not dissing on the subs here, but
Jerred Moon: yeah. Conversion is much easier than the machine version. So I I’ll dismiss it for like, cause I created it, but I I’m the only one I haven’t, like I said, I haven’t done it, [00:45:00] but I see people finishing.
The without machines, they’re like, Oh, 42 minutes. I’m like, okay. Yeah, I did something wrong. in the, in the programming of the subs there, maybe I shouldn’t have maybe made it a hundred bucks step-ups per leg or something like that. It was probably the mistake, but yeah, subversion still hard, but much easier than the machine version.
Ashley Hicks: For sure. and then of course I get some good jams, get some good tunes. So whenever I get to move in, that’s always going to be my, my little, my tip there. So yeah, this is a, this is a fun one though. So, make sure you push yourself on this.
Joe Courtney: Actually, I’m just envisioning, like, you know, that that meme of the guy who’s has two buttons to press and nobody wants to press and yours is like either go hard or get good jams.
Which 1:00 AM I going to go with this week?
Ashley Hicks: I went with both. So
Joe Courtney: two hands.
Yeah. I think you just need to survive on this one. And whenever you add a 16 at 60, then really the biggest tip or whatever is do it. We’ll [00:46:00] do it once to see where you are on each pacing and see where you are on, where you finish. Like you’re probably, if you do your first time, you’re probably not going to finish it.
unless you’re like really. Dialed in. And then the second time you do it, see if you can go farther, see if you can get farther into your, into your cows, into your progression of that workout. But if you need the pacing, Jared has a pacing chart, which kind of kicks him in the butt sometimes.
Jerred Moon: Why is it kick me in the butt?
Joe Courtney: Well, could you use that before that you look at that patient chart and you’re just like, man.
Jerred Moon: Oh yeah. It’s I thought you meant, From like a support perspective. Yeah. Kyle, what are your tips?
Kyle Shrum: I said on the subversion, try to do the box step ups on broken. So it’s really similar to, or kind of my mindset of it was how Jared you recommend on Murph to do the air squats, unbroken, and do them really, really fast.
It’s kind of the same thing I say, do the box step-ups as fast as you can. stepping up that many times can [00:47:00] get kind of monotonous and he likes kind of start burning a little bit in something stuff. So you might want to, you’re going to want to stop, but just don’t stop. That’s something that. I think you could really kill a lot of time by doing those unbroken, kind of make that a challenge for yourself to do them I’m broken.
But also, ultimately my biggest tip is to remember that if I can do it, you can do it.
Jerred Moon: There you go. So I would say if you are in the community, I try and remember to post it. When, when we have this workout coming out, but if I don’t, you can search it, just search pacing card and the garage, gym athlete, community.
if you’re one of our members and you can find the pacing card, I don’t know if that helps you. It helps me, because you know, it’s, it lets me know if I’m on, on track to finish it. And I’d never actually finished it until I made a pacing card. Which is funny. Like I needed to see how hard to push it, in each of the different areas.
I think I would like, [00:48:00] I don’t know which one it was, but it was either the row or the Airdyne. I would like, you know,
Ashley Hicks: go
Jerred Moon: through the, go through the motions instead of pushing as hard as I could. And so if I’m not, if I wasn’t paying attention to my pace, I wouldn’t I’d get captured right at the end. And so when I am, and even when I finished this one, now, it’s not like, Oh yeah, that was easy.
Like. 45 minutes. I’m still clocking in, you know, high fifties when I finished this thing, I dunno, my fastest time is, I can’t recall it off the top of my head, but it is, it’s a tough workout every single time. I would say mentally, remember that this is, you know, it’s a pyramid, you know, we’re starting with wider base and it’s getting smaller each, each and every single time until there’s not as much work.
So those first 100 kids in a mile are going to feel like. Yeah. Wow. That took a lot of time and, and it did, but it’s getting more. And then I think 75 is probably the worst mentally because. You really feel like it is [00:49:00] impossible to finish when you’re in the 75, you’re like, it’s not gonna happen. Like it’s just not, there’s no way, but then it gets a significantly easier in the fifties, in the 25 to just knock those out really fast.
But the 70 fives, are the hardest part, but just know, like I said, you’re, you’re chipping away. It’s getting, you know, exponentially smaller each time, the amount of work that you have to do. And so it is possible to finish and if you’ve never finished it. I would say this as a goal as like something that you should be able to do before you die at least one time.
Ashley Hicks: Okay.
Joe Courtney: Does your, does your life one thing?
Jerred Moon: Yeah. Yeah. I’m, I’m picking your one thing in the physical category of your life and it is conditioned me due to the grave machines completed under 60 minutes
Joe Courtney: or this part’s over you. We decided for you exactly
Ashley Hicks: fine.
Jerred Moon: You know what? Yeah, I think I said, I can’t decide for you, but I just did.
write that down. Yeah. I can’t, I have a funny story about this workout, which I [00:50:00] guess I can share now. It’s like
Kyle Shrum: you have to, now it’s
Joe Courtney: so many times where you’re like, yeah. There’s to happen, but Oh, well the cat’s out of the bag. Here we go.
Jerred Moon: So I actually had to go to the emergency room after this workout one time.
And I’ve never told that story to anybody, but I’m telling everybody now because, okay, here’s the deal. This is where this is where mental toughness. It comes into play. I’m not so sure much worried about pushing myself hard. I’m worried. I’m worried about pushing myself so hard that I hurt myself. That is my fear.
Like that’s my fear. These days is like, Oh, was that like, and this happened when I did the marathon, I, I did the marathon and like, my body was jacked up and I was like, Okay. Apparently you might be able to push yourself beyond things that you should even do, like, cause you shouldn’t have done that.
And that kind of happened with this workout. It was really cold outside. and I pushed myself really, really freaking hard. [00:51:00] And my heart well had like an arrhythmia afterwards. but then it just went away. so it was. I talked to the doctor was like, this is not a problem. He was cool with it. He, he, he, he was actually a triathlete himself, which was, a good thing.
because you go to an emergency room and you never know like who you’re going to get, you know, it could be like some big overweight doctor and he’s like, yeah, I don’t, I would not work out, do not do that. but he, anyway, he. Made everything fine, but I normally would have never gone to the emergency room is, is my point.
but I was around a bunch of family. I think I did it around Christmas or something like that. And I was just trying to, like, I was just sitting there and I was like, yeah, it feels kind of weird. And they’re like, you need to go in. I’m like, I think I’m all right. Like, I really like, I, I think things are going to be fine.
This is kind of like what happened when I ran marathon. And they’re like, it’s not, you have three kids. It’s not a joke. Like you need to go in and I’m like, okay, I will go. And so I [00:52:00] went Jim emergency room reluctantly, and it turns out everything was 100% fine with me, but I did go. So that’s my funny story on, is it funny at my story on conditional, if not $5,
Joe Courtney: five, five, five, $5.
Jerred Moon: That I find $5. Yes, no, I paid way more than that to go to the emergency room for something I didn’t, I didn’t need to do so. Anyway, the moral of that story is push yourself to level, feel comfortable with, and then don’t listen to your family when they’re worried about your safety. Okay. That’s there we go.
There it is.
Kyle Shrum: And that’s what we’ll end with,
Jerred Moon: I guess Kyle’s ready to go. I was just getting comfortable, but, we will end it there. I think Kyle, Kyle’s a good point. If you guys
Kyle Shrum: just our natural spot after the, we breached the workout,
Jerred Moon: I like giving you a hard time. You were the person this time. You, you disagree with Ashley in it.
I know, I really mean [00:53:00] it.
Kyle Shrum: Yeah. Didn’t even mean to still happen.
Jerred Moon: All right. And I’m getting back at you for a revealing all of our secrets every time breaking the fourth wall. Yeah. Alright. If, if you’re still listening, That’s that’s great. I’m glad that you’re still here. if you are still listening, you’d definitely follow our programming.
because I don’t know who else would still be here at this point, but if you, for some reason made it this far, and you’re not following our programming, you can fix that problem by going to dot com. You can do workouts that send you to the emergency room and, and also falls from really solid programming.
Well, okay. Here’s the deal. Me stuff. Saturdays are optional and they are not the true. Planned programmed awesomeness that we program throughout the week on every single track. So don’t worry about me yourself Saturday. If you had to guess, what percentage of our athletes do you think do meet yourself Saturday
Joe Courtney: 60,
Jerred Moon: 60%?
You think? So
Joe Courtney: it might be going a little high,
Jerred Moon: but [00:54:00] I think it’s probably like 20%. Really? Yeah.
Ashley Hicks: Huh. I would have guessed
Jerred Moon: more.
Kyle Shrum: Yeah. It was like a challenge.
Jerred Moon: Yeah. So I mean, a lot of people look at it, you know, Joe does sexy Saturday sometimes, and then some people just don’t want to do it. So anyway. Okay.
That’s it. You got to grab your matthew.com. Grab a free trial. If you’re not. If you are one of our athletes, thank you so much. Appreciate you more than you know, we’re out. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. You can learn about our training.
Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast. Thanks for listening.