Hey, Athletes! Do you listen to music while training? This week we talk about how music can help improve your training!
Episode 103 of The Garage Gym Athlete Podcast is up!
Pre Exercise Music Can Increase Power and Velocity
In this week’s episode we have our four awesome coaches again! This week’s study is on music and the effect of listening to music between sets can help increase performance. Each coach gives their takeaways, experiences, and how you can kill comfort from the study! For this week’s topic, the coaches give a book review on Fiber Fueled by Will Bulsiewicz. Lots of good info on this one so make sure to not miss any of the group’s takeaways! This week’s Meet Yourself Saturday workout is Broken Arrow! Don’t miss out on tips, tricks, and the challenge for the workout!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 64-MINUTE EPISODE WE DISCUSS:
- Fiber Fueled
- Broken Arrow
- Music In Between Sets
- Book Review
- Music Improves Performance
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred Moon 00:02
All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jerred Moon here with Ashley Hicks Joe Courtney and Kyle Shrum. How’s everyone doing today?
Joe Courtney 00:15
Kyle Shrum 00:17
Jerred Moon 00:20
There we go. Let’s hoping Kyle would say something. Well, we have a lot to cover today we are getting into a study on music and how it can maybe hurt your performance, maybe help your performance, maybe keep it the same. I don’t know. You’re gonna have to listen to find out. And we’re going to be talking about a very controversial book within the team. Only within the team, it’s not controversial. Outside of this podcast, probably. It’s called fiber fueled by Dr. Will bolsa wits. And so we will talk about that book. And then we’ll go over the workout for all of our athletes or anyone who wants to join. We are currently in week one of training at garage mathlete for the new cycle. So all athletes, that’s where you’re starting, we have the hard to kill track with the new sandbag and kettlebell variations. And if you want to get in, you want to get involved, do it go sign up for a 14 day free trial at garage gym, athlete calm for all our other athletes just stay consistent. Do the damn workouts Alright, get get the green dots. And you’re gonna see a lot of results. But let’s get into the science here. I don’t think we’re really cutting through any bro science today. It’s more of just like uncovering kind of the bro mentality. Like, is there? Is there any efficacy to what you’re actually doing in the gym. So we’re gonna be talking about music, the name of the study is effect of pre exercise music on benchpress power, velocity and repetition volume. The study was conducted in 2021 on 10 men with an average of seven years of training experience, and at a training frequency of at least two to three days per week. Here’s my breakdown of what they did, just to make it simple. There are three sessions, session one, they maxed out session two or three, it could have been either I think they divvied it up, but it was they worked out without music. And then they worked out with music. Alright, session two, and then session three, and the with music. Couple of things to note, they only listen to it during the warmup, or in between sets. And also the music was self selected and had to be at a tempo of greater than 120 beats per minute. Now, I don’t know how many beats per minute, any of the songs that I listened to are. So I have no frame of reference for what that is. actually might be able to help us do that.
Ashley Hicks 03:04
And at first probably it just depends on the song.
Kyle Shrum 03:08
Jerred Moon 03:09
I mean, is that like really fast paced? Or is that like, medium?
Ashley Hicks 03:14
It’s not over 120 beats a minute is getting into the faster. Yeah,
Joe Courtney 03:18
it’s closer though most electronic because there dubstep seems to be around 140. So yeah, it’s up there.
Jerred Moon 03:26
Okay. Alright, so and that’s about it. That’s all I’m going to cover for now we get into the results. But this was a very easy study the takeaways very easy. So we can just jump right into it, I’d love to hear your thoughts for pre exercise music on performance.
Joe Courtney 03:45
One thing that I saw part of the study is that they had to have the song on loop, which would kind of suck after a while. Like, I used to be in the camp of like, back when I did the bodybuilding stuff, it was basically each set, I would change the song, I would have to listen to a new song almost every set, and I would just so into the like, I guess into the music or depending on the music. But now I’ve gotten to the point where I pretty much just listen to the same two, maybe three playlists and it’s just kind of there. Also just banned I study I just said as simple. So like, I’ve already kind of done this, where I’ll listen to music during rest and not during certain sets. And whenever I like video myself on my phone, or like going for a PR and one part of the thing on the study was they weren’t sure if it would actually help you for prs. It was just like the sets they were doing were Yeah, reps on 75%. Well, I look when I squat or do any kind of pri and I’m videoing it by music’s cut off because it’s hooked up to my phone but my phone is videoing and when you’re videoing can’t do music at the same time. So it hasn’t he hasn’t affected those because I just got just got a squat PR and I’ve done him prs in the past with video and without music. It’s just while before I listen to him music. I think it’s the takeaways is that, like, I’m dialed in in between my sets. And the music kind of helps you get in your own zone. And then when you step up to the bar, as long as you’re not like super easily distracted, I think it is beneficial. And this is just kind of one of those things that I guess it just gets healthier either whether internal or external mindset toward on your set and phasing out everything else. And then when you get up to do your set, there you go. But that’s all I got two phones. Yeah, right. Well, if back when I had my garage gym, I could use my iPad because it was just right there. That’s what I do anymore. Yeah. Kyle.
Kyle Shrum 05:45
So I said a long time ago on the podcast and have been reminding everyone ever since that Metallica increases gains.
Joe Courtney 05:55
Especially if you air guitar, right before you step up to the bar
Kyle Shrum 05:58
with Chad do
Jerred Moon 06:01
Metallica beats per minute real quick.
Ashley Hicks 06:04
Look up fuel by modality
Kyle Shrum 06:06
that went up to
Joe Courtney 06:08
Kyle Shrum 06:10
So now to 20. Goodness, I’m just so the science Yeah, actually backs me up on that kataka does increase gains. So there you go. could just stop there, but I’ll keep going.
Jerred Moon 06:25
I had a song called nothing else matters that beats per minute of 46.
Ashley Hicks 06:31
Jerred Moon 06:32
now when I’m guessing.
Joe Courtney 06:34
That’s not that’s not on the work permit. It does not matter.
Kyle Shrum 06:36
All right. Just it is a phenomenal song, though. Okay, so that doesn’t invalidate how good the song is just not for training. So, I would say so they were talking about? Well, the breakdown that we that we read as well, was kind of talking about with powerlifting meets and things like that. And I remember the powerlifting meet that I did. They had, they had music playing, it was all metal, all of it, there was nothing else that was played and it was loud, and all that. But during during people’s attempts, like they would they would turn the music down. And you also weren’t allowed to like, have your own earbuds in listening to your own stuff. And all that kind of I mean, you could when you were waiting on your turn, but when you were up there doing your attempt to then it was just, you know, whatever it was whatever was playing while they were changing weights out and stuff like that. And they kind of mentioned that as well. But I would say with with training, if you’re if you’re training for something specific, and you’re using music, and all that kind of stuff. If you’re training for like an event, if you’re doing like a powerlifting event, or if you’re going to be doing some kind of long endurance event, and you’re allowed to listen to music, while you’re doing endurance and all that kind of stuff, I would say, don’t switch things up on game day. So like, don’t switch up the music that you listen to, if you’re listening to music during training, and you’re going to try to use it during your event. Listen to the same music like don’t try something new. And we kind of say that for anything like with game day. Don’t be trying like new foods, don’t be trying like new routines or things like that, that you haven’t been training. So if you’re going to be using this for, you know, for stuff like that, then I would say keep that that’s just something that popped in my head. Keep the music the same. My killing comfort recommendation here. Do we do that now? Or do we do that it’s
Jerred Moon 08:33
good, go for it.
Kyle Shrum 08:36
I can save it to the end with everybody else’s.
Jerred Moon 08:38
That’s what I’m all ears giving away like killing comfort shirt. So
Kyle Shrum 08:42
yeah, so I’m already in the mindset, I guess. I would say during your training, obviously, not if you’re doing an event or something, but during your training, I would say switch up the kind of music that you’re listening to. Or no, no, that’s not what I was gonna say. You can’t do that. But I would say kind of do it the way that they did it in a study. So the way that I typically do music is I just have the music playing. And it’s just playing the whole time. The way they did in this study, they only did it during the warm up sets. And they only did it in between sets. So I would say if you’re the kind of person who’s just listening to the music all the time, I would say kind of get out of your comfort zone a little bit and actually go and turn it off when you’re doing your work in sets and only listen to it in between sets. And see if that changes things up for you. Kind of just kind of mimic what they did in the study instead of just listening to it the entire time. Because I know when I’m like when I’m listening to music during the training session, there’s times when like my brain just kind of zones out and I don’t hear it anymore. And so it’s just kind of like it’s not even on anyway. And so, I don’t know just kind of be a little more intentional and focus a little bit more when you’re actually getting up getting ready to do your set like To turn it off and actually be a little more intentional and focused on exactly what you’re doing. I think I just kind of threw out our entire routine for the podcast during nothing. Yep, sorry about that. Anyway, Ashley,
Ashley Hicks 10:17
I said, the study or the study, or the science backs up my favorite tool for training, which is music, and I love it. Um, and then I just because of the warmups, it made me think of it, I all of us played sports, you know, competitively, or, you know, in high school and stuff. And it made me think of my sophomore year for varsity soccer, we, our coach was really awesome. It was like, okay, you can pick what music you want to warm up to. It obviously can’t have any language or anything on it. And like so we all came up with this, like, list of hype music that we wanted to listen to. And, you know, we always thought it was like the coolest thing ever to do our, our silly soccer warmups and sing along to whatever song It was. But I agree with you, Kyle, in the fact that like, I’ve used this, because for CrossFit competitions, sometimes they have like the lab music in the back, but you can’t really like hear it because people are yelling and screaming and doing all sorts of stuff. So I’ve actually taken my headphones, like noise cancelling headphones and put on like a song that I know it will get me pumped, listen to it, listen to it, listen to it. And then right before it was time for me and my partner, because I never ever did anything individual, take my headphones off, go out and do the workout. And I you know, I don’t know, if you know, it was a mixture of gogogo because it was a CrossFit competition. But also potentially even the music that helped. But I mean it, it proved like that there was more reps, there was more velocity, more power output, like you name it. So my killing comfort, I guess, is if you are a no music kind of person, or let’s say like, I don’t care, like, if you listen to a podcast or whatnot, then maybe try out music. Clearly, it doesn’t hurt you. And then just find something that you can tolerate. I know some people, you know, have certain genres that they like better, and see what it does to your training and see if it makes your training better.
Jerred Moon 12:24
All right, yeah. So takeaway nine out of the 10 lifters in the study performed more reps in the music condition. So I think that we kind of revealed the takeaway. The study found that listening to music during the warmup in between sets, improve benchpress repetition, performance, barbell velocity, empower, and motivation to train in trained men. We have no evidence that this works in women at all. Actually, it works. All right. Yeah, I think the study was really simple. And the takeaway is very clear. And I think it doesn’t really take a scientific study for people to realize whether or not music helps them. How I use music is similar to this condition, like I’ll listen to it during the lift as well. But I only get serious about the music I’m listening to, if I am going for a PR or something that’s going to take a little bit more mental focus. Otherwise, it’s just funny to have this pointed out to me recently, my brother I’ve mentioned my brother’s training with me now he, he came over in the first several sessions. I just had no music on. And we were doing like really hard intervals one day, and he was like, do you mind if we just turn on some music? Because I have like, I literally just have a speaker sitting in my garage that’s like, easily used and he and I was like, Oh, yeah, dude, we can, you can literally play whatever you want. Like I don’t, I don’t care. So now I am listening to music almost every time that I train, but it’s not something I normally do in training, like train training, but I will pick songs that I really like if I’m going for hard, really hard intervals on the track or if I’m yet I use a lot when lifting and things like that. And just so everyone knows I’ve googled it. Electric Power drum by tribe called Red has 133 beats per minute. So it meets the threshold for
Joe Courtney 14:15
Ashley Hicks 14:19
when against good, I will say you put on country during the time I came to do more with you.
Jerred Moon 14:26
This is how much I don’t care about music because
Ashley Hicks 14:30
I had to I love country. There’s a time and a place for country, but not during birth. So I got to go and grab my headphones. That’s right.
Jerred Moon 14:38
I asked my brother I was like what do you want to listen to? I’m like, I don’t care at all. I like Texas country if any way to I they’re not for working out. I just have to throw a disclaimer that it’s only Texas country, not country. All other types of country I hate so just so we’re clear on nationalized. Yeah All other country I hate if you don’t know what Texas country is, that’s fine. You’re not. You’re not in Texas. It’s whatever. But I yeah, I’ll listen to that. I’ll listen to some Taylor Swift. I’ll listen to Oh no. electric powered drum by tribe called Red. I was an NF. I won’t listen to Metallica. I don’t know why I can’t do heavy metal. I just I’ve never liked heavy metal ever my whole life and I can’t do Taylor Swift. Yeah, I can I can do just about anything true. If anything, I would probably gravitate more towards rap. If that would be like my, my metallic thing that Kyle is to Metallica as Jared is to rap. All right, and now from given that, yeah, I’m good with that used to be Mmm. Mmm. So good occasionally, when your kids aren’t around? Yeah, I mean, NF is that’s a big reason NF works so well. It’s because children are around. It’s like, okay, I can keep listening to music. I guess I’ll go the killing comfort recommendation. And I’m gonna kind of go both ways, I think. I think there’s a lot of benefit of training, without music. So even though there’s the opposite of the study, I would say, try some hard things without music and listen to yourself chatter a little bit. If you are a person who kind of relies on music being streamed into your consciousness, every second of the training session, try some, some quiet training sessions. And then everyone else use it in a very dialed in approach, kind of Kyle’s recommendation for this is like, try to be methodical about how you’re using the music. In your in a training session. Joe mentioned there was some debate about whether or not this can help with one rep max performance, I think that it can as well. Every one rep max, I probably hit in a very similar fashion to what Joe mentioned. But the bigger picture here is if it’s increasing your power, velocity, repetition, volume, all these things, you’re going to get stronger. So maybe it doesn’t help with your scientifically help with your one rep max in today’s session, but using it in training will help with your one rep max over a longer period of time. So I don’t see any downside other than maybe headphone volume level damaging your hearing. So that’s the only downside. So just get a speaker. Yeah. Well, they use headphones. So if you want to stay scientific got to use headphones. Oh, God, you have a way that we can kill comfort with the
Joe Courtney 17:34
I guess I alluded to it earlier. And it’s not something that I would I would even want to do, but I guess if you really want to do it what they had to do, and that was listening to the same song on loop. So find your 120 beats song on loop and then I’m sorry, I hate that song. Oh, yeah, yeah. See?
Kyle Shrum 17:51
Yeah. Yeah. Yeah. Flower by Moby.
Jerred Moon 17:55
It won’t be your song for very long. No matter how much you love it.
Kyle Shrum 18:00
Just. I beg to differ on that.
Jerred Moon 18:04
Okay, well, he got a song that you could just every, every month I
Ashley Hicks 18:08
was saying just like you I have like songs if I’m going for a PR if it’s a lift, I have certain songs I go for?
Jerred Moon 18:14
Yeah, you’ve pulled them out of the toolbox. It’s not like,
Ashley Hicks 18:16
but I could probably listen to them over and over again. There’s a reason they’re my songs.
Kyle Shrum 18:20
Oh, are we talking about listening to the same song on loop? For every training session? Every entire cycle?
Joe Courtney 18:27
I was gonna say at least like one One day, my entire transaction every day for an entire cycle.
Kyle Shrum 18:35
That’s ultimate killing comes next level.
Jerred Moon 18:37
Alright, right. start of a new cycle. I’m gonna try it one song. I’ll let the community pick to No, no, don’t do.
Joe Courtney 18:49
Jerred Moon 18:52
Alright, let’s, let’s get to the book review. So this the book is fiber fueled. As I mentioned towards the beginning by Dr. Will bowl Switz. Practice the lot on that name for a guy here crushing it all further. mentions of his name will be Dr. B.
Kyle Shrum 19:13
Just so we’re clear. That’s our first time. So yeah, so
Jerred Moon 19:18
um, so the book uncovers how to transform your health by optimizing your gut microbiome. So just a quick what is the book? And I’m just kind of reading the description here. This is not my what I think of the book necessarily, but a bold new plant based plan that challenges popular keto and paleo diets from an award winning gastrointestinal gastro inter ologists. The benefits of restrictive diets like paleo and keto have been touted for more than a decade. But as we’ve as we now have Dr. B. Hill illuminating this groundbreaking book, The explosion of studies on the microbiome and how it makes it abundantly clear that women diets are in fact hazardous to our health. What studies clearly now show and what Dr. B preaches with his patients is that gut health is the key to boosting our metabolism, balancing our hormones and taming the inflammation that causes a host of diseases. In a scientifically proven way to fuel our guts, is with dietary fiber from from an abundant variety of colorful plants. And then my basic plot summary of the book, this is just what you guys could, whatever is fix your gut fix everything. Fiber is a major player that I feel like that’s what he’s trying to get. Get across just like most anyone else. So we’ll get into our critiques and praise. So let’s go with I don’t know, let’s get some negativity out of the way. Let’s go negative negative of the book from each. Each team member Kyle would you think negative in reverse?
Kyle Shrum 21:00
Okay. negatives of the book, it’s gonna be hard for me to do this without talking about the positives First, the positives will come, I was prepared to go positive first, and then go negative, but
Ashley Hicks 21:14
a long list of dislike, so I feel like you can just go,
Kyle Shrum 21:17
well, it’s gonna be
Jerred Moon 21:21
okay, I’m gonna put down a block to, okay, a minute or a minute into your critique.
Kyle Shrum 21:27
Yeah, and I haven’t even said anything. Okay, obviously. So this is, in case it wasn’t clear from what Jared was talking about. This is all about a plant based diet being on a plant based diet. So basically, the the guy, Dr. B himself, is a vegan. So he’s like 100%, plant based. He doesn’t recommend necessarily recommend that everybody go 100% plant based, but I feel from the way that he wrote the book, it is pretty clear that he actually does think that that he thinks that you should be 100% plant based, even though he doesn’t just outwardly he doesn’t say it.
Jerred Moon 22:06
Between the Lines
Kyle Shrum 22:08
in between the lines that there was
Joe Courtney 22:11
like, it was like a backhanded compliment when he talked about me, that’s how I felt every time.
Kyle Shrum 22:15
Ashley Hicks 22:16
just take story. I mean,
Joe Courtney 22:18
oh my god.
Jerred Moon 22:19
So just just to know, I agree with that critique he was he doesn’t come right out and say it. But then when he talks about me in one portion of the book, he talks about whether or not you should have like the cleaner meats, you know, the the organic grass fed all that stuff, or whatever. And he’s like, yeah, I guess you should He’s like, what that’s asking me whether or not you should have chewing tobacco or smoking cigarettes. And I’m like, Alright, dude, like you were you’re unbiased. Your unbiased until that one statement, but I’ll get into more but yeah,
Kyle Shrum 22:49
so So because of that, to me, he kind of contradicted some of the quite a bit, quite a few of the things that we’ve covered recently, and just kind of my nutritional philosophy in general. And so my, um, um, I kind of refer to myself as like a nutritional agnostic. I’m not somebody who like sticks to one specific thing. And that’s the one thing that’s good for everybody. And I don’t think that like you have one thing you don’t do, though.
Jerred Moon 23:14
And that’s vegan.
Kyle Shrum 23:15
vegan. I don’t do vegan. Right. But it anyway. I don’t do vegan because I don’t, it doesn’t work for me. But I’m not saying that it doesn’t work. I’m not saying that doesn’t work. I’m saying that. I don’t want to.
There you go.
Kyle Shrum 23:35
It doesn’t work for me, because I don’t want to stick to it. Because I don’t want to. So
Jerred Moon 23:39
yeah, not not not a functional work. It doesn’t work out in your life.
Kyle Shrum 23:43
Right. Right. And I think that I think that’s a big, big piece of, of nutrition is I feel like you need to enjoy eating. And I think that’s what a lot of like fad diets, and a lot of just dieting in general, it makes people hate eating. And that’s why they don’t stick to it. It’s because you’re having to eliminate things and they’re having to, they feel like they have to make a bunch of big changes all at once. And that’s not true, but they do that and then they wind up hating it. And so then they get off of it because and they don’t see results because they quit because they hate it. And so I just feel like that’s anyway. So I just kind of I’m always wary and kind of take it with a grain of salt when somebody clearly thinks that this is the one way that people should do something. And I just I don’t believe that I think that nutrition is is individualized and should be individualized and what works for one person may not work for another person. So that was kind of my biggest thing. Also, he he mentioned in there that that eating this way like it makes it makes your fitness effortless. I didn’t really he wasn’t really clear on what he meant by that like, but he used the word effortless fitness and as he was like touting this way of eating. And I wasn’t really clear on what he meant by that, but I just kind of felt that kind of threw up a red flag for me. Because like, I was like, I don’t really know how fitness can be effortless because like, if it’s
Ashley Hicks 25:15
like, you’re gonna feel so good on the way that you eat that
Joe Courtney 25:19
you lose weight without working out, if you clean your gut kind of thing, maybe Oh God, actual fitness like that
Jerred Moon 25:25
he uses fitness, to me means that more will actually is saying is that it’s it will be like, you’ll have the energy. And so you’ll want to do these things. Probably things that none of us struggle with, so we don’t quite understand.
Kyle Shrum 25:37
Okay. All right. Okay, well, that that explains a little bit for me. So I think I’ve said enough, I’ll pass I’ll pass the buck.
Jerred Moon 25:48
So overall critiques Who’s next? Kyle?
Kyle Shrum 25:52
Let’s go with Joe. Let’s just go ahead and get. Yeah. All
Joe Courtney 25:55
right. So to segue from what Kyle’s what he was saying about that he kind of lacked clarity on a lot of things. There were times where he either glossed over things and didn’t say enough detail that I think he should have. One section in particular was when he’s talking about whole grains, gluten, lactose, those three things, he just was kind of like, I partially see what he was coming from saying that, you know, people have demonized these three things, once they found that there’s some bad parts to it. And he was kind of counteract and say no, you know, there’s, there’s still good parts to it. But then he was just like, yeah, you should introduce these into your life. And you’re like, well, you got any more for me? Like, what, what, what whole grains? How am I going to find the right ones? Beans, how am I going to cook, prepare the beans. His whole, his whole thing on lactose was confusing to me. He went like, milk is good. But it’s also bad. And lactose has good things. But then you also shouldn’t have dairy. And I was like, Where the hell are we going with this? Dude? That was the one thing in particular,
Jerred Moon 26:57
I do think that I remember that part. What I concluded from that was that he was trying to be objective, not not subjective about something like dairy. I think he was trying to talk about both sides of like, yeah, they found that some of it is good, but ultimately that we found a lot of it that is bad. But then he doesn’t The reason it gets confusing, because he doesn’t bring you to the ultimate conclusion. He’s just kind of like, here’s both sides. Moving on, you know, yes.
Joe Courtney 27:26
clarity on that was weird, because he did try and do both. We do both sides of it. But I just, I wasn’t sure I still not sure what he was actually trying to say. The whole grain part, I think that was one of the main one of that is that you could kind of set people up for failure. And this goes back to our marketing terms discussion, and I looked them up for marking term. So for something to be deemed unbranded whole grain, a food only needs to have 51% of their grains be whole grains, the rest can be refined, or eight grams of whole grain per serving, or a lot of them most don’t even get enough, or a lot of them still have more refined grains and whole grains, and can still be branded whole grains, because most people don’t get enough whole grains. So their philosophy is some is better than none. And that’s just one thing of like, if people read this and say, Oh, I need to get whole grains, I’m going to go to the store and look for that branding of whole grains, but he doesn’t actually clarify. Or say, you know, okay, when you’re going to the store, go look for this, this is what you should be wanting with your whole grains. And then even in his little guide, like when his little color chart, it says whole grains. So that was one of them as well leaving out some information. beans and legumes. He just says, you know, hey, all these things, good things about legumes and beans. But when you tell somebody that Guess what, they’re going to go to the store and buy the canned beans, they’re not going to buy the dry beans and soak them like you show they’re not going to cook them in a pressure cooker. They’re not going to actually do cook them the right way. Soy I want to get into that might be actually thing. But so that was a big one is those things that he mentioned, I think he needed to give more about it. Like I can see he has some might have some good stances to it. But he just doesn’t say enough whether he didn’t look more into it or not. I’m not sure. Let’s see. There was an example that he had from I just want to point this out from member the Tanzanian tribe example that he had the there was a just tribe from Tanzania that ate all these vegetables and all these fibers and they are super healthy. You remember the last book we had, they had a tribe from Tanzania who were predominantly eat meat or meat eaters, the Maasai same country, same situation, they’re cut off from Western cultures, completely meat diet. So it’s just one of those cherry picking I don’t want to say cherry picking information but it was just one of those examples where I because I mean you Cuz they’re the same thing for why we get sick. And this just kind of toots, the horns of deep nutrition because of how she executed all those things. But that’s a whole other thing. So some of the examples, that was just an example of one of some of his examples were a little bit tailored to the point that he was making, which I guess could happen with a lot of books anyway. And then the final one that I’ll just I’ll just end on this one is toward the very end of the book, he was talking about how it was in related to his stake story. And he goes through and he’s saying how crappy his diet was before. And then he did all this plant stuff, and he ate all this fiber. Then he went to the doctor, and was lost 40 pounds and was like, Oh, my God, I’m down to my college weight. I haven’t weighed this much since college. And he said, All thanks to plants. And I was like, dude, you literally just said you were drinking two to three Red Bulls a day. Being that jersey, Mike’s two to three times a week, you were super stressed and staying up late. That’s not thanks to plants, man. Like, I know, there’s a big part of it, that helps, but like you just boiled everything down to like, hey, plants are gonna fix my life. And you might not have meant it that way. But this is just after a while in this book, his jabs that he takes that we’ve kind of mentioned, started adding up to me, and I just started getting a little bothered by more that he said, but these are just some of the things that if you hear it, I think are misleading, he came off as misleading in a nutshell as to a lot of things that he said, and lacked some clarity. But I’m gonna turn it over to Ashley, because I should stop.
Jerred Moon 31:35
Don’t worry, people, we will get to the praise of the
Joe Courtney 31:39
good part we’re gonna do. Okay.
Ashley Hicks 31:43
Um, so I don’t really have too many negatives on the book. Because I think when you’re reading kind of what we’ve all alluded to when you’re reading something like this, you have to take it with like, not this. Not this guy’s one way is everyone’s one way. And so what I like to do is read it and what can I take away from this? And then what can I try. But if I am going to critique a little bit, I will say, he talks about gluten. And obviously, a lot of people know I’m gluten free. And he gave criteria of why you should go gluten free. Now, if you have no issues with digesting gluten, and you are eating, you know, sprouted bread or something that is or like whole grains that and again, sorry, Joe, I’m just using that term, but that is not processed and refined, you know, then if you can process it, then it’s fine. But he gave the criteria of if you only had celiac, and I forget what his he had one more criteria, like there was only two different reasons why you should go gluten free. But I would argue that there are potential other reasons why sometimes people go gluten free. And it’s doctor recommended, you know, mine is functional recommended. Mine was from a holistic endocrinologist, you know, and it clearly showed that it was causing inflammation with my thyroid. And so I did not agree with that. But it doesn’t mean that I’m like, you know, I guess my didn’t really infuriate me, I guess is what I’m trying to say. Yeah, I guess that would be my one big takeaway from that. I kind of agree with Joe. I’m in the camp of like, he should have maybe dove into like, these are where you find your whole grain substances and what you should he kind of talks about it, he talks about brown rice and cane law and stuff like that, like he, he talks about where, where that should come from, when he talks about the grain guarantee, if
Jerred Moon 33:45
you ask him, he’s not going to be like, yeah, the Lucky Charms that says it has whole grains in it for sure. He just lacked clarity, but I guarantee he’s not going that that’s
Ashley Hicks 33:56
and that’s not where I think he should but unfortunately, you know, if you’re reading this book, and you have a diet like he does, what are you going to look for, you’re going to look for stuff that is saying, you know, whole grains and whatnot. You know, hopefully our listeners, especially talking about the marketing terms, you know, are going to be a little smarter than that. But yeah, it can be a little bit misleading. Jared, what are your critiques?
Jerred Moon 34:19
very minimal. I had just similar to what Kyle said pretty hard vegan slant. He tried to hide it. At this, I mean, this kind of turned into a backhanded praise, though, because I’ve read a lot of vegan books. I’m pretty interested in the vegan diet, not for something that I want to do. But there’s not a more popular diet out there. That has as much scientific research so it’s there’s no way I can’t be incredibly well educated on the vegan diet and work with athletes like I just, especially I think over the next five to 10 years we might be encountering athletes with a lot of vegan prep. And since I don’t care about preferences, your preferences, I don’t have a one way fits best, I want to know as much as I can about every area. So I feel like of the vegan books I’ve read, he did his best job to remain objective, but it’s kind of like if you had a religious person who had a very clear religious stance, and they tried to write an objective book, but you’re gonna see that it bleed behind the lines a little bit that they have a specific belief in, you know, a religion or a specific religion, even they tried to remain objective. And I think that’s, that’s Chi Um, yes, I’m comparing veganism to a religion, because that’s how hard people can believe these things at times. But he ultimately, ultimately probably believes that, you know, being vegan is the best thing for the planet, the best thing for your body. And he had a pretty hard vegan stamp overall, his takeaway was, try and be plant based 90% of the time, 10% of the time, do whatever you want, which I think is really good. So that was my only critique, pretty hard vegan slant, but overall, not near as bad as other vegan books that I have encountered. So let’s get into some praise for the book. Right now, hopefully, everyone’s still listening. Because if you only if you ended there, you wouldn’t read the book. And I absolutely loved this book. So let’s get into some of the praise for the book. We’re just going to say more. Kyle, you have anything good to say about this book?
Kyle Shrum 36:24
I do, I have plenty to say about the book. So as one of the things that I really enjoyed, and is he actually really focuses on eating whole foods. Like that’s kind of he’s, I know that he kind of use the same marketing terms that we’ve talked about and things like that. And, again, I just like Joe, I do wish that he had kind of gone a little bit deeper on that, just for people who this might be the only book that they read about it. And it would have been great to go a little bit deeper on on clarifying what he meant by that. But if you read the entire book, it’s it’s pretty clear that he’s talking about eating whole foods, he’s not talking about eating Lucky Charms, you know, he’s not talking about really, he’s not even talking about eating Wheaties you know what I mean? Or, like he’s talking about eating whole foods. And so I do like that, because that’s pretty much anytime we talk about nutrition on here. That’s my takeaway. And I think that’s just kind of our philosophy here at garage mathlete is you need to eat whole foods. And he also recommends a highly varied diet, he recommends eating a lot of different plants, a lot of different foods, you know what I mean? It needs to be varied. One of his chapters, I think it’s called eat the rainbow or something like that, just talking about eating different colors, you know, and making your plate colorful, because you have different kinds of plants on there. And so eating highly varied diet, plant based, obviously. And then eating whole foods, I think I really like that. And I also like that he kind of painted as a lifestyle, especially in the very end of the of the book, he paints it as a lifestyle, not as a diet, he’s like, we’re not I’m not, I’m not giving you a new diet, I’m giving you habitual changes to make, which is something else that we talked about on here a lot is, it’s not about it’s not about it, you should be focused on making small changes over time. And he even specifically recommends that change in one small thing at a time, you know, instead of just dumping everything and trying, you know, trying something completely different, you know, do something small over time, and just make those changes over time until you get to what he you know, as Jared alluded to, what he recommends is is 9010 90%, plant based 10% whatever you want, make those small changes to get there, but make it a lifestyle, don’t just make it adapt, don’t think of it as a diet Think of it as this is just how I live and this is what I do to be to have a fulfilled life and a vibrant life and this is just the way that I think and the way that I eat because it matches up with my lifestyle so I did like those things about about the book is he’s not just he’s not giving you an even at the end like it’s it’s a four week plan that he gives you, you know what I mean? It’s not like a and it didn’t even really seem like, like typical diet plans that you get. It was it was pretty much just changed small things over time. And until you eventually get to this point where you’re not detained. And, and I enjoyed that. I enjoyed that about the book as well. Say mortar Joe.
Joe Courtney 39:40
So first I’ll start off with I guess a little context, this isn’t good or bad. And it’s just the fact that you know, we go over all these different nutrition books, they’re always going to have their their scope and their lens of what they’re directly aimed toward, and this one is gut health. So in the past few months, we’ve done other ones that have directed other things, and there’s always a Good takeaways for them all. So gut health 100% to a gastroenterologist and gut health is so awesome and underrepresented and things that we try and talk about. And it’s it’s there’s not a lot of science to go over, like, whether it’s us looking at studies or books, just because it’s still fairly new. I’ve only read one other book geared toward gut health, I think it’s called the microbiome solution. And it was also really good and has been a really science heavy. So this is a really good, easily digestible book on improving gut health. And I’ve tried to Helen intended, I know, right, it’s, it’s always happens. I, I’ve tried to help a lot of family members of like, Hey, you really need to clean up gut, and you need to really do all these things. But it’s hard to kind of convey and take the easiest steps of what to do. It’s like, normally, it’s eliminating things, tell them to eliminate stuff and eat clean. But this has really easy, practical application, if you just take like the cliffnotes of this and like his page of you know, the eat the rainbow, get all these vegetables in is fantastic, easy advice and how he, like Kyle said, how he puts it to, you know, you need to make these changes for long periods of time. And it’s just really easy to get all it in. So, a lot of vegetables. Yeah, we’ve we’ve already been an agent a long time. So it’s good to see that. And it took us several books several, a long time to put the diet in that list I eat. And it’s all basically in this one. So like, we in my scramble that I’ve talked about before. For the last like three years, I’ve had brussel sprouts, and three other kinds of vegetables in it. And but it if didn’t come as clear, I guess is that like this book, right? Here are his examples of what you should eat and how you should plan out your day. The fact that, you know, have give yourself one point for each different vegetable you have for each day and have these points add up to a certain amount for a certain period of time is just a great guidance and great advice, especially to you know, the people out there that might meal prep. And when they’re meal prep every week, they’re making the same one or two vegetables and the same piece of chicken. It’s like Yep, I’m eating the same thing every, every day for lunch for five months, five years. Because I know the macros of it, and I’m fine. But that’s not any diversity. So this is an easy and good way to incorporate those. And his, he does have a couple of decent as he’s going through his examples. And stories have good like caveats going along. I didn’t write pretty all Maximus, I was just listening. But a lot of his caveats to all these examples. Were were good as well. Now I’m gonna go over to Ashley.
Ashley Hicks 42:56
Um, so I’m in the camp of I love this book. I think it’s great. I mean, the fact that it got our team to even talk about it for the last, what, three days on, on our group chat. I mean, it clearly has got us thinking, you know, and obviously, there was positives and negatives to it. But I think that’s the whole point. Like we needed to focus on fiber and what kind of what Joe was talking about, and how that affects our gut. I love the way he explains what microbes are in bacteria, bacteria is not necessarily a negative thing. I think when people hear the word bacteria, they think it’s a bad thing. And he describes like, what happens when your bacteria is, you know, in sync versus in whack. And then what that does to you and how that even affects your body, like even your brain like brain fog, and all sorts of issues that you have can relate to your gut. And then I agree with Joe and Kyle, the variety that he talks about, he gives you f goals at the very end. I love that he talks about that it is a growth mindset that you again have to start slow and he’s talking low and slow is what he said. He’s not expecting you to just dive right in. So it kind of what Joe was saying, you know, just take something that you don’t normally eat like me. I was like broccoli sprouts. What are broccoli sprouts? You know, and he talked about that, you know? But yeah, or like last night, Jared posted a picture of him eating beets. I’m like, man, when’s the last time I’ve eaten some beets? Like how and you just need to what Joe said like kind of get out of the box and you know, try something new whether that be the vegetables or just variety within your meals. So my takeaways I guess from this are for our garage gym athlete listening was maybe not i’m not saying go vegan, but maybe focus on the vegetables and like your servings of vegetables that you get. So for me for I have a functional nutritionist and one of my goals is getting two servings of vegetables per meal per day. So that’s six total servings of vegetables. And then kind of plan your meals around that, you know, then add your, you know, meat that is not processed your whole grains, whether it be rice, qinhuai potatoes. And that’s the other thing I loved. He talked about, like, we always put these things in these camps, good food, bad food. And it’s like he’s trying to eliminate that, like, we need to get out of this mindset. Like, it’s not just good and bad, you know, different foods do different things to your body. Yeah, I could talk a whole lot more about this book. But just for time sake, I’ll let Jerry go next.
Jerred Moon 45:38
Oh, yeah. So overall, I think he did a phenomenal job. kind of mentioned this to you guys. And I’ll just say it on the podcast like Emily and I have picked up a lot of health tactics and strategies over the years, but it’s been like here and there. And he hit on like every single one of them in the book. And so yes, gut health is insanely important. So I think everyone should read this book. For that reason alone. There’s not a lot of information. I think he mentioned some sort of stat about, like how 80% of the research has been done in the last couple of years, like, you know, of all the studies that exist on gut health have been done a lot in the last couple years prior to the 60 years before that, you know, on the first published study. And so we’re learning a lot about gut health and how important it really is. And I think that this is only going to explode even more over the next couple of years. So getting your gut health in check is is a major deal for athletes. And I’ve never like to be honest, I don’t know jack about fiber, like the only the only information in my brain about fiber was how it may not have as much of an insulin response and like net carbohydrates and things like just like real base level information on fiber. So I’ve never had a deep dive on fiber before, and how beneficial it can be to your overall health. And so I think it’s just a really, really solid book. And I just kind of want to talk about how I’m processing nutritional information these days. Because I think we’ve all heard that saying like, if all you have is a hammer, everything is a nail, something like that. It’s called the law of the instrument. And it’s a cognitive bias that involves like an over reliance on a familiar term. So Beckman, he studies insulin, his book is about insulin. Insulin is the key sugar crush, he the dude amputates people’s feet because they had diabetes, obviously his answers get rid of sugar. You know, this guy is a gastroenterologist. God is the answer. And I’m not saying he’s wrong, but that’s obviously what he’s gonna do. Kate Shanahan oils, inflammation are killing you. oils are the are the thing. Everyone has their one thing, right? And so what I’m really trying to look at, if we’re just talking about like Venn diagrams, I’m paying, I’m only paying attention to the intersection of what all these people are saying, I don’t really care what anyone is saying. I only care about the intersection of what everyone is saying. And so this is where the Venn diagrams start to overlap. And where the Venn diagrams are overlapping for me from everything that I’m reading, fruits and vegetables. Not a lot of debate there unless you’re carnivore aren’t carnivore people were making ridiculous arguments that there are chemicals and plants that are killing us. I just can’t get on board. Maybe I’ll be proven wrong one day and 150 years after I’m dead, but right now, I don’t think that’ll happen. Fruits and vegetables. One, two, fasting. For some reason, everyone, everyone in almost every campus starting to agree with fasting to some degree, not aggressive fasting, but like just a digestive break. At a minimum, almost every book is starting to agree with that. gut health. I think in every circle, everyone is saying that that’s okay. Refined oils, bad oils that’s kind of in there from like Kate Shanahan where that was her main thing, but I feel like everyone’s starting to agree with that. And then the one that everyone agrees with is anything in not in moderation in excess? Well, like, if it’s an excess, it’s probably bad. And it doesn’t really matter what it is like, yeah, carrots are good. 100 carrots a day, probably bad. 2000 calories for you? probably fine. 5000 calories for you. Probably not good. You know, they’re just these are the things that the five that I came up with having read a lot of nutrition books, that’s where things are starting to intersect for me and I’m okay with all those things. And I’m also I’m dairy free. So I’m probably vegan, like three or four times out of the month. And I don’t even realize it. Because when you’re when you eliminate dairy, your danger close to vegan. Like it’s like you’re eating a lot of fruits and vegetables. And the only thing that you’re actually present I don’t I kind of just like lost interest in eggs. Like I’m just not eating a lot of eggs. So the only animal source I really have now is meat. So if I have like a meatless dinner or something like that, or it just didn’t pop up like I’m vegan that day on accident. That doesn’t happen to most people. Yeah, like that’s why I’m not like so anti vegan just because I’m, I feel like I’m so damn close to it anyway, other than One serving of meat probably a day, maybe two, depending on the day. And so I don’t think it’s necessarily a bad approach. And a thought provoking question I had with Emily after we went through this book was if we had to pick one diet for the rest of our lives, and the options are ridiculously hardcore strict in ketosis, keto, or vegan, which one would we pick? And we both would pick vegan, over keto, any day of the week, because I think keto is. That’s about as extreme as you can get right? And so as vegan if you were to choose between paleo and vegan, it’s still a hard it’s not easy for me because I think that paleo does some stuff incorrectly. And there’s so many like variations of paleo now like there’s, oh, well, those grains are okay, because we were wrong in the first place. And dairy is actually Okay, if it’s fermented because we were wrong in the first place. Like I don’t like the whole direction, paleo is gone. It’s too too convoluted. I feel like the the diets almost lost my respect, even though the a lot of the principles I agree with, of like, let’s eat fruits and vegetables, clean meats, and you know, these things, but some of the things that they wanted to exclude at the beginning, maybe they shouldn’t anymore, you know, it’s kind of like with CrossFit tries to backpedal on high intensity one day. Yeah, you shouldn’t be doing that every day. It’s like, Well, okay, that’s literally the definition of what you do. But that’s fine. So anyway, yeah, I think it’s a great book, let’s get into our rating, where we can jump into the workout. So on a one to five barbell rating, fractional plates allowed. Kyle, where’d you end up with this book?
Kyle Shrum 51:39
I’m gonna give it three and a half barbells. Alright, just because I think there are some things in it that were like, like I talked about this the kind of hard vegan slant and I just, I just stay away from anything that’s like trying to tell me this is the one way and that was in there a little bit, and it contradicted some other things. But I do think the overall premise is good. And people should listen and pay attention and, and implement. Listen, pay attention and implement, you do need to eat your veggies. So go out there and do it. Joe,
Joe Courtney 52:16
four to five for me. One of the things that I thought of as Ashley was talking, and that was another section that I thought was really awesome. And also goes in line with the marketing terms that I talked about was the pre pro and post biotics section, because probiotic is like the Hot Topic word or hot word that’s going on everything. But most of that stuff isn’t going to work anyway. So that was a really good section as well. Four to five, gut health is fantastic to get get right, just, you know, kind of sift through some of his jabs and clarity issues.
Jerred Moon 52:51
Ashley Hicks 52:52
actually, mango 4.25, then since you did four out of five, which is I love No fractional plates. Now, it was a really great book, man, I think great takeaways overall. And like we said, really simple, but not easy to implement, I guess, you know, lots of simple ways to do it and take variety. But yeah, Jared, what’s yours?
Jerred Moon 53:18
I’m going to give five barbells bring it in strong. Oh, yeah, I think I don’t really care so much about the jabs. That doesn’t offend me personally. And here’s my take on like the individualized nutrition. We take that stance as a company, and that’s what we believe, like you should individualize your nutrition. But I’m hoping that there’s a day where there is a right answer to what you should be doing. And I’m not saying that that will be vegan, but I would love to find, I would love for them to continue to do research and find out. Yes, it’s okay to eat fish in a lot of fruits and vegetables, you know, and in these, there are a lot of studies backing up that exact statement, things like that. But I’d love to keep diving down that road. The only thing I know for a fact is what my diet looks like today will change my opinions on nutrition will continue to change. And I won’t have a I do this because I’ve always done it mentality ever. You know, if we find something out like we were, we were having these discussions about meat like processed meat, there’s nothing, there’s nothing promising about processed meat coming out, like at all period. So if you’re like you want to you want to go crush them sausage and bacon or whatever, that’s that’s fine. Like keep doing it, try and buy the healthiest version of that thing you can. But still, it’s it’s not the science is not leaning in your direction. So you’re making that choice because you just enjoy it. And it’s comfortable for you. And so you have to start making some hard choices in nutrition and a lot of these things will will keep popping up. And you have to you have to get the perspectives from everywhere. You can’t get the perspectives from a paleo guy. You can’t get the perspective from a vegan guy. You have to get it from everywhere. And you’ll land somewhere in these intersection points. Well, what’s probably okay, but we’re not going to know for sure. So that rounds us out at an average of 4.2 for the team which is a Pretty good. And we’ll get into the get into the workout.
Kyle Shrum 55:05
Guile, Broken Arrow. So the buy in with a vest if you have it, it’s 150 squats, 100 push ups, 50 strict pull ups, there’s no partitioning in the buy in, you have to do it in that order. Then after you do the buy in, you’re going to bike for 10 miles, you’re going to run for three miles, and you’re going to do 1000 double unders. After that, you’re going to cash out no vest on the cash out and you’re going to just repeat it, the 150 squats, 100 push ups and 50 pull ups and again, no partitioning. kipping is allowed on the cash out pull ups, not on the buy in pull ups. And we have scaling available as well for established athletes. But I believe the recommendation here is that know best if you’re established to recruit level best only for competitors and we have scaling available. And if you do not have a bike you can grow. If you do not have a bike or a rower, you will double the run distance no matter which one you’re doing. And you don’t want to run don’t do the work if you don’t want to run. Can’t run. Don’t do Yeah, do a different workout. That’s our official
Joe Courtney 56:26
recommendation. 40 minutes of burpees
Kyle Shrum 56:29
Yeah, 40 minutes. Okay, now, anyway. Alright, that’s it.
Jerred Moon 56:35
All right. tricks. I’m going with the challenges time just so.
Kyle Shrum 56:39
Okay, cool. My tip is don’t die. And based on our study from today, Metallica. Oh, whoa.
Joe Courtney 56:51
I don’t think you can do Metallica for 90 to 90 minutes to two hours. Absolutely.
Kyle Shrum 56:58
Yeah. Definitely good. For me. Yeah. Like how long one of their songs is gonna say how to challenge for other people. Maybe a challenge.
Ashley Hicks 57:06
What one is one of their longest songs, but
Jerred Moon 57:08
like three songs hour and a half later?
Kyle Shrum 57:13
Ashley Hicks 57:16
yeah, every time I think of this workout. I absolutely love We Were Soldiers. I just makes me think of when he just announced his Broken Arrow, you know? Yeah, it stinks. So it’s, I’m not gonna lie, and I love hard workouts. But this one stinks. I had to do it on the rower because I don’t have a bike, I still don’t have a bike. So maybe that’s what I need to do. But I said, listen to something that just keeps you moving. Just keep moving, even if it’s at a slower pace. You know, just try and get and finish this one, but it’s gonna take it’s a longer one. So take that into account. And please warm up beforehand, sweet Moses warm up beforehand.
Joe Courtney 57:57
Okay, that’s my tip, Joe, you’re gonna need to stay in like the upper zone three, for most of it to load zone four. Because I mean, you’re, you’re gonna be doing this for 90 plus minutes, if you’re depend on what your version is. And don’t be afraid to scale as well. Because you know, you’re going to be going on two plus hours or something. So it doesn’t hurt to scale at all, whether it’s one of the movements or the double unders or whatever. So yeah, this is a pacing workout, which probably why I don’t mind it as much. Although when we did have Broken Arrow on merch burner, I think that was the hardest day. And also ungodly hot here. Oh, that was just also bad. But pace 100% and honestly, you might need some fuel during so if you normally workout fasted, you’re probably going to need a little fuel up either right before or during, like after you get back from that run or something. Get a little just a little quick car or something and do whatever you have. Don’t just like have a snack. But yeah. Those are my recommendations because you’re probably going to be depleted and crashed and
Jerred Moon 59:11
yeah, sweet potato. Eat a sweet potato in the middle.
Joe Courtney 59:15
for drinks and oh, J Yeah. Are we against juice? I’m sorry. guys in the last couple of books.
Jerred Moon 59:22
I am against juice. Do you want to talk about it? No.
Joe Courtney 59:27
Because I’ll still drink orange juice but not like very much.
Jerred Moon 59:30
Oh, all right.
Kyle Shrum 59:32
is against us as well, by the way,
Jerred Moon 59:34
I am against you. So I’m not kidding. But yeah, it’s whatever Dr. V is to we don’t have to go there. challenge for this one. I Joe actually kind of stole my challenge unknowingly. I so I’ll go to two challenges. One, try and stay in zone three the entire workout like we have zone two challenges or workouts. This one I want you to try and stay in zone three the entire time. In this one, I would Be able to go to zone four and hold it for a very long time. But I don’t want to do that, you know, I don’t, that may be a portion of it maybe towards the end, use your zone for powers or zone five powers to finish it up. But try, just see what zone three feels like as you’re going through the workout. And you might feel that this that that’s a good pace. And that’s, I’m trying to introduce people to their, their race pace of zone three, which meet yourself Saturday really is more of a Testing Day meet yourself day. So if you want to bring it to that zone for zone five towards the end, do it but just don’t start there. Like Don’t be there in the middle of the workout. And then my challenge for if you’ve done this workout before, bump it up a level. So if you didn’t recruit last time go to establish if you did establish last time go to competitor, and just time cap yourself where you feel appropriate. And order tip is go back in time eight weeks and start doing a lot of double unders. So your calves aren’t fried. But that’s what I was gonna say is like, How do you stay in zone three with double unders mode. peasy like, you just do like 10 at a time or you know, whatever won’t spike your heart rate you higher.
Ashley Hicks 1:01:11
Take me an hour to do 1000 level learners five to 10 at a time and then stop.
Jerred Moon 1:01:15
Yeah. Meet yourself though, wouldn’t you?
Joe Courtney 1:01:18
Even like doing them in sets of hundreds take like 12 minutes or so.
Jerred Moon 1:01:27
Yeah. All right. Well, we’re gonna move on. We’re not going to do any updates. today. We’re going to round out this this episode. Go grab the book, listen to some music.
Joe Courtney 1:01:39
Grab some cabbage.
Jerred Moon 1:01:40
Yeah, some beers, eat some sauerkraut. You know. It’s all the good things but we are at the start of a new training cycle. So if you are not one of our athletes, go fix the problem. Roger mcafee.com sign up for a free trial. And start with us it’s becoming easier and easier to do our training we have no gear you don’t need a single piece of equipment you can do our know your track. Hard to kill now has kettlebell and sandbag only variation. So if you only have a kettlebell or you only have a sandbag, you can now participate in one of our most popular and effective tracks. We also have strength women’s health track and your shred a lot of options to do awesome and have a lot of fun this cycle, you can join Kyle on concurrent training elite if you want to get some coaching with him, you can do that. So all good things join up and for all of our athletes who’ve been around, I’m gonna say it again stay consistent and you will see the results and thank you for everyone making the community as awesome as you hate as you have. Then my weekly reminder if you don’t feel comfort, comfort will kill you get after it.