Hey, Athletes! Do you stretch after a training session? How about on a rest day? Tune in to the newest episode of The Garage Gym Athlete Podcast to see why you should!
Episode 95 of The Garage Gym Athlete Podcast is up!
Stretching to Increase Performance and Sugar Crush
This week Ashley returns to join the guys on the podcast. The four coaches give us their updates and announcements before diving into this week’s study. The study is on stretching and how it can increase your strength and power gains. This week’s topic is this month’s book review on Sugar Crush by Richard Jacoby. The coaches go over their likes and dislikes and rate the book! This week’s Meet Yourself Saturday Workout is called The South Wrestler. Make sure to use some of the tips the coaches give for 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 58-MINUTE EPISODE WE DISCUSS:
- Stretching
- Ashley’s Back!
- Sugar Crush
- The South Wrestler
- Increasing Performance
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- It All Matters: Air, Water, & Mobility
- The Brief Science on Warming Up, Warm-up DEEP DIVE, and Old McDonald
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with a couple guys and Ashley Hicks. Hey, how’s it going? Well, just kinda, everyone’s, everyone’s here for the most part of those who are regularly here. So welcome back. I’ll get started real fast with the garage mathlete. Shout out. We have gay buyers. He said he signed up for I’ve never heard of it. So in the near death trail race, it’s on June 12 5.86 miles with 1300 foot elevation gain. Half of it carrying a 50 pound sandbag. Oh, yeah.
Joe Courtney
This one, they’re just ripping right up Kyle’s
alley?
Mm hmm.
Kyle Shrum
Yeah. So carrying heavy things. Yes. Yep.
Jerred Moon
Sounds pretty bad. All right, I did the shout out. That’s about all I need to do for now. And then I’ll hear how life is from the three of you, actually, you’re you’ve been gone a while what’s up.
Um,
Ashley Hicks
we’ve basically just been traveling, we’ve had like spring break, my child is in preschool, and they still get a spring break. So it’s just one or the other day don’t know, it’s, it’s good. It’s, um, we had family in town, we went down to Lakeland, Florida, which is still like a seven hour drive from where we are, even though we’re in the same same state, Florida is kind of like Texas, where you can drive for 10 hours and still be in the same state.
But we had a good time.
Ashley Hicks
Kind of. Anyway, so we saw we had went to an airshow and had some family in town, and we done our first official like family beach day, which is been awesome, because now the weather is getting a little warmer. It’s been kind of cool this spring, which I am not complaining about, because humidity and me just don’t go well. And that’s most of Florida, summer, so. And then last but not least health out update. I’m on some thyroid help, and I’m on hydrocortisone to help my cortisol levels. And I feel like a new person. It’s great. And it’s been about six weeks with everything. And so I my doctor’s office, the functional medicine doctor that I see also has a functional nutritionist. And so I’ve been meeting with her as of this weekend, and we are implementing a new just kind of eating stuff to see if we can help the weight with food first and then if not, we’ll we’ll do other things. So on kind of a caloric deficit, and counting macros again for the first time in a very long time. And like Joe, I eat a lot of fat, so But yeah, so it’s good. It’s going really good still in my zone to training. basically doing like, my own 3d version. I do harder to kill, but then I just kind of like break it up how I want to so
Joe Courtney
yeah, it’s awesome. It’s cool. The jargon feeling like a difference.
Ashley Hicks
Yeah, like, I don’t want to nap for five hours in the afternoon. I am very productive in the afternoon now, which is really nice. And then that’s when it’s time for activities. I know. And then Scott comes home and he’s like, you actually want to have a conversation with me. I’m like, yeah, cuz I, I haven’t seen an adult all day long and be I actually have energy so I can have a conversation with you. So it’s actually really sweet. Okay, oh, sorry, I forgot I haven’t done this in a while. Um, let’s go with you, Joe.
Joe Courtney
Sorry. I forgot to think of life updates. But speaking of temperatures, it’s consistently in the 90s here now. I mean, it has started, it doesn’t feel too bad. So I’m still going to the outdoor gym so it doesn’t feel too bad. Like it’s high 80s in the morning, when I’m working out and there’s, there’s a breeze and it’s it’s shaded. So it’s pretty cool now, but like where I live, if you go, I haven’t gone out for a run yet. Tomorrow’s my run day. So I’m gonna see how it feels. And it’s probably not going to be that fun. But this is like the cool part of it, because it’s just gonna get worse. So I think I just have to make myself adapt to the heat, maybe run a little hard so that when it is super hot out, I don’t know, but I’m gonna I’m trying to guess at how long it’s going to be until I stop working outside stop running. So I’m gonna make it at least to the triple digits. I want to say like, maybe 110. But I don’t know if I can make it that long. We’ll see.
You can do it. electrolytes dude. Just stay on.
Joe Courtney
I mean, it’ll be first thing in the morning no matter what and like, because of how the sun is here. And it’s the sun’s rising so early. So we’re waking up like 515 because it it comes up and into our bedroom. And it’s just like, well, everything’s bright. So guess my biases need to wake up now. I’ve always thought our winters are weird. We have like, skinny windows that are floor to ceiling. I’m not going to put in blackout curtains just for those little things that we won’t even own anyway, because it’s it’s a partially furnished house. So let’s deal with it. But it’ll wake us up earlier so that it’ll be semi cooler for longer, but it’ll still it’s gonna creep up within like, I don’t I don’t know what temperatures are going to be when Murph comes around, because that’s, you know, four weeks away, and it’s probably going to be triple digits for Murph. Some probably gonna have the hottest Murph on the team.
Quite literally.
Joe Courtney
Didn’t even plan that one. All right. Who’s next? I don’t know. Okay, okay, Kyle, I guess,
Kyle Shrum
me sitting over here waiting. No, actually. Good. It’s, it’s gonna be something good. This is not a personal update. This is a shout out to our concurrent training elite group. Because I just decided to make this update this time, because these people are crushing it. And I really enjoyed getting to hop on the calls with them. This is our This is our coaching our coaching tier now. We moved from one on one coaching to group coaching. And so the concurrent training elite is our group coaching now. And this is the first official full cycle of concurrent training elite, we did a beta cycle, and then now we’re doing a full, fully open cycle. And these people are crushing it. So and I really look forward to getting to talk to them every week, and they’re all really sticking to their goals and accomplishing some cool things. So just a shout out to the concurrent training elite group. And you should join it next cycle.
Jared, awesome. Yeah,
Jerred Moon
shout out to try to follow that. Well, I’m gonna I’m gonna shout out the CTE coach, now from who’s who’s crushing it, I’m just that well, that’s Yeah, a quick update. For me. It’s a it’s an equipment update and a training update. So I got to ski erg, which is cool. There you go, I wasn’t gonna do the guessing mentality punch, they’re too expensive.
Kyle Shrum
We didn’t even get to, I didn’t even get a chance.
Jerred Moon
I just threw that in there. But the there’s a bigger reason why I I buy gym equipment at times for my family members. And so like, the big reason behind a reverse hyper is my dad broke his back. And he I knew he would never buy a reverse hyper for himself. And so he actually did come over post surgery and all that stuff with his back and ended use it for a while, but then, you know, like anything, those things kind of fall off over time. But what a lot of people don’t know about my brother, he blown up multiple times Iraq and Afghanistan, several deployments spent a lot of years over there, he’s missing four inches of his femur has a metal plate in his elbow. TVI just so he’s been through some some shit, you know, just to put it how it should be said. And he wanted to start working out with me, but he is very limited on what he can do. It’s a very, like, he’s tried a lot of things too. Like he’s tried to swimming, going to YMCA doing like different things. And so he didn’t ask me, but a, I was like, I’m gonna get a skier and convince him to start training with me. And I did. And I chew I, Emily shot a video of me just doing this gear and what it looked like. And then I showed it to him, when he came to one of my boys soccer games, and I was like, you think you could do this? And he’s like, he’s like, yeah, I think I could do that. I was like, well, cool. We’ll come over Next week, we’ll start training together. And so he’s been coming every day or four days a week. That was what he committed to four days a week, for the last two weeks, which is really cool. And he he was actually really surprised because most things he can do, but then he still has like pain afterwards that he has to deal with. But he said the skier was phenomenal. And like, good. He’s fine. Like he can awesome. It’s not hurting him. So I’m really I’m really excited. He’s been really committed. He’s super into it. We had a very light first week and he was sore as all get out, which was you know, awesome. And then we’re moving more into legitimate programming. Now that I’ve kind of put together with hit for him, which is a lot of zone to work, some strength training, you know, the basics of what we teach anyone to do. But yeah, he’s he’s crushing it and I’m proud of him. And I mean, just to put things in perspective, my brothers, he’s an awesome human being he he did go through a lot he did have multiple surgeries and as soon as he recovered from a surgery, the one where he did lose four inches of his femur and like jackup his his elbow and all other stuff within about two three to four months after surgery, he did the Bataan Memorial death march on like a huge missing part of his leg. It He said it was excruciating, but he just kind of like that. You know, everyone has kind of that story you hear sometimes, like doctors being like what you can and can’t do. And they’re just trying to be realistic with you. And he was like, well, screw you guys. I’m gonna go do one of the hardest marathons that you can do. And so yeah, he did that. He’s an awesome dude. And I’m looking forward to working with him cuz he’s got the mentality, right, he just says, Get the fitness back in there. So that’s why I skipped over the skier because I don’t think that’s as as important. It’s a decent piece of machinery. But I’m more excited about getting to train my brother. So that’s awesome.
Ashley Hicks
That’s great.
Joe Courtney
None of that.
Jerred Moon
Would you say?
Joe Courtney
I knew absolutely. None of that.
Jerred Moon
Oh, wow. And you’ve been around for a while. I think you said I believe Absolutely. Yeah, I just made up this elaborate story about my brother.
Kyle Shrum
Here, it’s actually an only child. Yeah, you have the whole concept to family now. Right?
Jerred Moon
I do. I have the trifecta. I am thinking about selling my yoke. If anybody’s in the market for a yoke, it’s just not making any sense in my garage anymore. And I don’t plan on moving for very long time. So any athletes in the Dallas Fort Worth area who would like to
ship
Jerred Moon
or dry? I’m not shipping it anywhere. And I will charge way above fair market value for it. And I’m kidding.
Kyle Shrum
And how much can I rent a truck for? Yeah,
Joe Courtney
you do the math, it’ll cost. probably get it before a certain book.
This shot it.
Jerred Moon
Alright, that’s too inside. It’s too inside, we don’t have time getting into the study. Alright, so this week’s study is on stretching, which we actually get a fair amount of questions on. So the name of the study is effects of six weeks static stretching of knee extensors on flexibility, muscle strength, jump performance, and muscle endurance. This was done in 2021. So done this year. So there’s 25 men who had not participated in resistance training or flexibility training in the preceding six months completing completed study, all subjects had participated in various sports for three to 12 years at some point in their life. However, only six minute each group were currently engaged in various sports like baseball, soccer, volleyball. The purpose of the study was to compare changes in leg extension, strength, muscular endurance and rate of force development, knee flexion range of motion and jumping performance between two groups of untrained men who either stretched or did not stretch for six weeks. I’ll do how they did it very quickly. So they just split the 25 men into a stretching group and a control group. And that was about it. This they did very, to be honest, the stretching wasn’t that aggressive. It was like what three sets of or six sets of 30 seconds on each leg three times per week and cut to the chase here. Stretching is important. And I think it outperformed in every factor, the people who stretch versus the people who did nothing, as far as muscular endurance, isometric strength and rate of force development, jump performance, all that had some benefit, maybe not overwhelming in every category. But stretching had some benefit overall. And just think about that. I’m talking about muscular endurance, isometric strength rate of force development, job performance, I’m not talking about just flexibility, mobility, these people had performance increases, which you don’t you don’t get to talk about as much as stretching. So that’s all I’ll say, I’d love to hear what the team thinks about the study.
Joe Courtney
I think it was pretty cool that they had muscle endurance improvements. Yeah, those I don’t think is too much of a shock. However, the force development of yet the force development improvement was really interesting to me. And that is basically being explosive change of direction, which is something that we train a lot of, and I kind of perked my ears up at that and curious as to why exactly, I mean, I guess it improved everything, there really wasn’t a downside, just stretching, don’t really the only downside to stretching is that it kind of sucks. But like to do, it just doesn’t feel good. But force development was really cool to see that. So stretching will actually help you to be more explosive. And this study was a strength focused study, so more toward the muscle contraction aspect, but I would really like to see a conditioning and speed one because you know, especially thinking of the force development, but in general like I bet you track runners are super flexible, because it takes if you’re more if you’re if you can, if you’re more mobile if you’re more supple, I guess you could say then you’re using less energy to move. your range of motion is better and I know when I was in high school From my second half to my first, the second half of high school, I got more flexible as I went because of the sports that I played in the training that I did. And by senior year, I was one of the faster ones on the team. And all I never really I never ran in the offseason, I didn’t do any strength training, I just got more flexible, and I got faster. So I think flexibility is one of the things that is definitely great to add in. And it would be cool to see more in terms of like running and if they can improve whether it’s endurance, cardio endurance, or speed, top speed and those metrics. But on top of that, just to go off on the side with stretching is that it can help you clear up issues that you might not think of that that. So like when I was having my low back issues at the end of last year, it wasn’t the squat thing. It wasn’t a form thing. It wasn’t necessarily something going on my low back, it was super tight quads, and super tight, hip flexors. So I knew every night I had to do couch stretch for basically every day. And then after it cleared up, I just have to keep on maintenance of I know I have super tight quads. You know, if you sit in a desk all day, you might have tight, tight hip flexors, tight quads, you also might have a tight chest. So your your pec muscles, which can cause your shoulders roll forward. So if you’re having problems with overhead, so all this stretching can help relieve any sort of pain or or niggling things that you might have, in general. So it cleared out my low back issues, and it was stretching my quads, that’s all I did was add couch stretching in front of the TV by the couch, aptly named. And it did it did good. So it just a little bit of stretching can benefit you a ton. But I’m gonna turn it over to Ashley. Yep,
Ashley Hicks
so the thing that I found interesting was the increased range of motion to you. And then obviously the strength benefit, which I thought was cool. And even though they did the success at 30 seconds, they talked about that they wanted two minutes per muscle group, right? So if it was hamstrings, or quads or whatnot, so it’s kind of a little bit, it’s 30 seconds, but you might be changing, but you’re also focusing on that same muscle group. So it reminded me of, I just did like a session of yin yoga, where you like hold a pose for long periods of time. And the goal is that you’re able to hold this, and then be able to breathe through it and be able to get deeper within the stretch.
Jerred Moon
Which that’s what ROM WOD is,
Ashley Hicks
yeah, for sure. Which I think is great, because I think what they found is a lot of people that are lifting or doing CrossFit, because there’s ROM WOD, there’s go wide, there’s so many things out there that you can use, I think they found that like, the mobility for certain people just wasn’t there. And that helps your training. And the study kind of shows that. So I said chronic stretching might be something to do maybe on a rest day to like focus on longer periods of stretching. So where you have time to be able to do that. But also kind of dedicate some time even after because your body’s warm, right. And so your static stretching you can do after your work workout, when your body is warm. We always say do your dynamic stuff, prior to but yeah, Kyle, what did you have on this one?
Kyle Shrum
Yeah, just to kind of touch on basically what you and Joe said, the stretching itself. So I think I think a lot of in the study kind of talks about this as well. Of how, for a long time, like people like strength athletes have not like really prioritized stretching, especially like stretching beforehand, and like warming up and a lot of people it’s kind of wait, that’s why we programmed warm ups and our programming is because like, we want you to warm up, you need to warm up, you know, maybe not static stretching, is what you need to do for your warm up most of the time. It’s not, but you need to do some kind of warm up. But people don’t think about stretching, they don’t like to do it. And it kind of came out. You know, a few years ago that well, stretching doesn’t actually help you that much. And people are like, Okay, I’m not gonna stretch anymore. And it’s like, well, no, everybody’s injured now, because nobody’s stretching. But the stretching itself. I wasn’t expecting when reading the study, I wasn’t expecting to see a big strength game when they’re just comparing stretching versus not stretching, because the stretching itself is not like directly increasing your strength. Okay. But what stretching does is it impacts other things that do increase your strength. So if the stretching helps you have a better range of motion, just like what what Joe was talking about. If it helps you have a better range of motion and you can be in a better position while you’re doing your strength training, or whatever training you’re doing, that actually does increase your strength. So being in a better position helps you recruit the proper muscle groups to do the lift correctly so that you can and increase your strength. And so it’s like, it’s all these little things that go into fitness that we have to do to actually be optimal when it comes to getting the best out of our training. And so stretching is important. And so it’s something that you need to be doing. And it’s not because it directly affects this certain thing that you’re trying to accomplish. But it directly affects something else. And so it’s one of those building blocks that directly affects you getting to where you’re trying to go. And so that’s kind of that’s what this study pointed out to me. It’s just as a stretching is it’s a tool to use, it’s a building block. In doing the other things that you’d like to do. We kind of talked about that with accessory work to some people don’t like to do accessory work, they just like to do the main lifts. And it’s like, no, the accessory work helps you, you know, the accessory work helps isolate other muscle groups, and help you in the recruiting of the all the muscle groups together, once you’re doing the main lifts. So it’s definitely something that you need to be doing. And don’t, don’t skip it. And we talk about that a lot when we’re talking about our workouts at the end of the podcast we’re like, so tip number one, you need to warm up, like don’t go into this cold, because you’re gonna be hurting afterwards. But anyway, that’s just kind of, and that’s how I look at it, as well as Australia. And it’s a it’s a building block. It’s a piece of the puzzle.
Jerred Moon
Yeah, I really liked this study, because with stretching, we normally look at, I mean, most of the studies we’ve seen on stretching talks about, you know, the incident of injury and the reduction of injury and things like that. That’s and that’s where everyone’s mind goes most the time when you do talk about stretching, you don’t necessarily talk about in a direct performance enhancer, I do think it’d be interesting to see, you know, stretching on how much it helps different types of athletes, I’d love to see like a study broken down. Like if you take a power lifter who never stretches, but you know, is really strong. I’d love to see what happens when you add stretching to their routine, like how much it helps them and, you know, increase in strength, I think that’d be cool to see. But seeing this direct performance benefit, I think is great for garaged mathletes. To hear. Because if all I can tell you is, hey, you should stretch because you it’ll help you not get injured, maybe, you know, like that’s, that’s all I got for stretching, then your you might just be like, you know what, that’s extra time, I really just want to do the training, I’ll roll the dice on whether or not I get hurt. And a lot of athletes do that. It’s like when I call the athletes out for not doing your core work, you know, the daily that we put in almost every training session is the same as stretching. But now I’m saying our science is saying stretch, perform better, run faster, have more muscular endurance, you know, jump higher. And so I think connecting that is really great and great for the garage, gym athlete, you know, phenomenal takeaway. So yes, stretch. But now we’re not just saying stretch, because you might not get hurt, we’re saying stretch, because it’s gonna make you better athlete and help you see more results. So definitely stretch, that was my biggest takeaway, I love this one. And just tips like you guys have kind of given for stretching, I do throw my stretching in most of the time, either on a rest day, I’ll do an incredibly long, like even yoga thing that actually mentioned. So I might do a full 45 to 60 minutes. Or I’ll do shorter 10 to 15 minutes while watching TV at the end of the day. Because I really have to, I have to cut my day off and like move on to other things. And so if I’m going to watch TV or doing something else, like I, that part of my brain that still wants to be productive, is going to want to do something so I can stretch. You know, like Joe mentioned, a couch stretch has that name for reason, couch stretch where you’re stretching the hamstrings or whatever, you know, fitting those things in it’s it’s fairly easy to do while doing other things. So you don’t have to have this dedicated morning routine with it in there or doing an extra hour long session. You can just if you watch TV at the end of your day, which I know a lot of people do just try to throw in some quad stretches during that it’s a very simple thing to do. really no reason you can’t execute it and it’s gonna help you perform better. So stretch
Joe Courtney
should be sit at a desk all day.
Jerred Moon
Yeah. It’s rough. Okay. We’re gonna take a quick break before we get into the topic and get to our sponsor, which is going to be garage gym tours brought to you by athletes all around the world. So if you want to go to jet confused for
Ashley Hicks
a hot second
Jerred Moon
Yeah, I thought I’d surprise you all.
Kyle Shrum
So gradually now sponsored by concept two.
Jerred Moon
Yeah, sounds like now that I’m full concept to family.
Be nice.
Jerred Moon
You guys are ruining what I had planned. Okay,
Joe Courtney
anyways, our cool
Jerred Moon
tours we have, I think over a dozen of them at this point. And they will be published on the YouTube channel. They aren’t already confused about when you’re publishing things. But anyway, it’s only on YouTube because a garage gym tour can’t go audio only. So you need to go to The industry fitness YouTube channel, and you can start seeing athlete gyms from all around the country. You also can submit we’re not like shutting it down or anything like that. So go to garage gym athlete.com slash tour, and you can submit your own video we have the instructions, if you submit and we publish, you will get something awesome. Banner shirt, hoodie, whatever it is that you’re looking at for our merch store. And so go to garage mathlete comm slash tour. So that was a quick word from our sponsors, which essentially is the community. So go do that. All right, now we can get into the topic, which is a book. It’s that time to do a book review and we did the book sugar crush, how to reduce inflammation, reverse nerve damage and reclaim good health
Joe Courtney
by
Jerred Moon
Dr. Richard p. jakobi. Jacob boy,
Joe Courtney
and Coby
Jerred Moon
and Rocco valda lemoore. Mar, which I think Harry Potter in Harry Potter is the name that should not be spoken. So okay, well,
that’s good.
Hey, doing this, we’re
Kyle Shrum
so good at reading.
Jerred Moon
I mean, jack is a weird name, right?
It’s Sorry,
Jerred Moon
I can’t do it. I’ve been messing up so many names on the podcast recently, I can’t even be allowed to speak people’s names, I’m just gonna go with first names, because most of those are easy to hit. Anyway. So they want to point out about this book before we get into it. Because I was kind of confused going through it. And I don’t know what kind of criticisms or I don’t know, I think you’re only gonna have criticisms from what it sounded like earlier. But anyway, sugar crush was published in 2016, which I think is something that should be noted, the audio book was published in 2020. And so when I was looking at it on Audible, I was like, this seems like older information, you know, for 2020, being published in 2020. But then, when I looked up the actual written book, it was published in 2016, which this information is great. Via 2016. So anyway, the whole book is about sugar, and a lot about what it does to your nerves and your blood vessels. And a lot of like back end stuff on sugar that I haven’t necessarily seen covered in a book before. A lot of people will talk about inflammation, which he does to some degree, but he talks a lot about amputating people’s feet, and legs and stuff from eating too much sugar. So anyway, I also want to do one new thing that I’m surprising you guys with, where you they’re gonna give it a kettlebell or barbell rating. I’ll let you guys pick which one you want. So five kettlebells is perfect rating. One is not a good rating. That way we can, the listener doesn’t have to read in between the lines with how we felt about it. It’s so I know if that was a hard concept. It’s like a five star rating. But we’re gonna say kettlebell, we got it. Or barbell.
Joe Courtney
If we give it a two and a half pound play, that means they hate it.
Jerred Moon
Yeah. Or 35 pound plate, right, or 35
Kyle Shrum
pound plate means this book doesn’t exist.
Okay, they don’t use them.
Jerred Moon
So anyway, let’s get into the book. How did the three of you feel about it?
Joe Courtney
So
Kyle Shrum
where are we going with kettlebell or barbell?
Jerred Moon
You get to choose? Do I like you just going I rate this fractional play or 35 pounds and make it super vague and weird. No. You can pick Calabar
Kyle Shrum
barbeau. Okay. I give us a fraction of quite so all of us aren’t just sticking to one standard rating system. Well, it’s
Jerred Moon
kind of a subject on a scale of one to five you can see. All right.
Kyle Shrum
Go ahead, Joe. I’m sorry. I interrupted.
Joe Courtney
I just thought that was important to us. And we got to nail down the rating system. That’s it. Yeah. Yeah, it’s important.
Jerred Moon
we’ll forget why the next book review but no, we got it here. Actually won’t.
Ashley Hicks
I’ll keep us on task. Alright, Joe.
Joe Courtney
So um, yeah, I think we have a lot of the same feelings toward this. And I’m going to try and keep it to one positive and one negative. And that is, I think a lot of things with the with when doctors release books and come out with these nutritional books is that they just they don’t really know how to communicate with the average person. So I think the information to them sounds fine and make sense. But to us, it’s like, just too much. And I also think it comes off across as a lot of doom and gloom. Like what you’re saying they’re just a lot of foot amputation, and it’s just like, Hey, if you’re gonna lose a foot, sorry, like it’s so I think it would be a good foot, a good foot a good look. To cut off, yeah, but yeah, this look, it’s doing vegan rated on how many foots is, this book will be good for another book or something to reference to. Or if maybe you are in this position to have like, pre diabetic symptoms or anything like that, then maybe check it out. But other than that, I would say the section on sugar in something like deep nutrition would probably be a better bet, just taking that if you really want to know about sugar, but on the good side, he did have a couple of good things. And it took them a while to it didn’t really happen to like past halfway. And one of the things I really liked that he did is kind of shine light on and attack the like Big Pharma, and how taking pills is not a good thing and how, like certain brands. Yeah, just how they market certain brands or don’t market some and how like, even though this commercial says this pill does this, these are still not going to do much get much out of it. And you’re still going to have all these issues. So the solution isn’t to go get a pill and that’s like kind of the now nowadays way oh, well, I’ve seen commercials for something I can get a pill on maybe I can just do that. And that was one thing that I was really glad that he kind of shined a light on,
Jerred Moon
like advisors $340 million footballs if you will.
Joe Courtney
Yeah, yeah. Yeah, more or less. The same
Ashley Hicks
size or people? Yeah.
Jerred Moon
Yeah. But no, they are altruistic with the vaccine. They’re doing it just because they love you all.
Kyle Shrum
Other podcasts? Well,
Jerred Moon
that’s not controversial. They are for profit companies like that’s what they anyone who thinks otherwise is being hilarious Lee dumb.
Joe Courtney
I mean, same thing with the end, something else he talks about is are the government regulations on food, which I think is also an awesome thing to bring up. And the fact that well, the government says, You can eat all this junk, and you’re fine. But then you’re gonna pay more to go and eat a doctor, which, you know, pharmaceutical companies are, I’m sure in the pockets of many. Yeah, so it’s kind of a circle of bad. But I think the important thing is that he kind of gives or shines light on those things. The fact that you know, what you think these pharmaceutical companies and you know, go get a pill or whatever they’re recommending to you, is fine. It’s really not. So those are my main two positives and negatives, but we’re gonna go to Kyle next.
Kyle Shrum
Okay, I’ll agree with I’ll agree with Joe, on the whole technical jargon of the book, is there were parts of it that were pretty tough to understand. And he talks about a lot of the inner workings of the human body. And he talks about, you know, when he’s talking about prescription meds, he’s not just using like, the names that we know he’s using, like the scientific names, the actual names of them, it’s just kind of gets a little overwhelming. I think that the book could have been about half the length. And he could have gotten to the practical, you know, but what is the takeaway?
Jerred Moon
What is the takeaway for the book,
Kyle Shrum
The the takeaway, the basic premise is, sugar is bad. There you go done. There it’s in. It’s in the vast majority of what we eat here in the United States. There’s a lot of it that gets added to a lot of our food. And so that’s the basic premise. But so I’ll say that I liked, I liked some of his practical stuff that he told people to do at the end of the book, but his basically, his solution was like, go keto. And I was like, keto is not gonna work for everybody. So but one thing I do think that everyone can do. And a big takeaway from the book is, I think everyone can, if you if you’re just kind of educate yourself on and you don’t have to read this book to do this, if you’ll educate yourself on where added sugar has been placed into the food that you eat, just kind of know that it’s going to be in places that you don’t expect it to be and be on the lookout for it. I think then everyone can take steps to try to limit that to try to limit how much added sugar they’re eating. And so that’s something that I think was good about the book was kind of highlighting where added sugar has crept its way into your diet. And it’s going to be in places that you don’t expect sugar to be, and wouldn’t even maybe don’t even taste it, but it’s there. And so highlighting some of those things, and then people can go and start taking steps to kind of limit that like, slowly cut out certain things in your diet, replace them with things that don’t have the added sugar. And you can take those kinds of steps instead of like just going full blown keto. And it I mean, if you want to work towards keto, you can and if keto works for us, and you can do it, but I don’t think that’s a long term solution for most people, but I do believe that everybody can take steps to eliminate this stuff from their diet. And so that’s something that people From the book are we given a ratings now? Are we all
Jerred Moon
do I guess we’ll wait till the end since Joe skipped it. So
Kyle Shrum
since Joe didn’t Okay, so Ashley, your turn?
Ashley Hicks
Yeah. So I mean, just what you guys said I liked how he touched on the inflammation markers, like he talked about on carpal tunnel, like something that lots of people wouldn’t even associate with sugar is potentially even something from high sugar diet. And when we’re talking sugar here, it’s not even just added sugar and like white, white sugar, like we’re talking carbohydrates that are processed. I mean, he even goes through a list of what people are eating. And I think we like because we all eat pretty much the same, I would say, and some of our community even eats kind of the way we eat, we’re kind of in that like bubble of everybody eats kind of what we eat. And that’s not the case, like, he talks about people eating Pop Tarts for breakfast, and then they’re eating a sandwich with chips, and then throw in like a side salad just to call it good. And, you know, then they’re eating potatoes with whatever. And so by the time they have gotten to dinner, they have eaten triple, maybe even quadruple the amount of sugar intake that they’re supposed to have in a day, you know, versus we know where we’re going to get fiber from, and, you know, holistic, clean, you know, nutrition, with vegetables, and how to fill kind of those carbohydrates. So I think it’s a good, you know, look into what the, like, what the American diet can be, and what a lot of people eat, and how a lot of people’s pain, like he talked about neuropathy, and like foot pain, and all sorts of stuff with nerve damages and stuff, how that could be from just eating way too many carbohydrates, and sugar and all of that. So I think he did a good job of highlighting that I agree with Joe. I felt like it was a lot of like doom and gloom on some things. And he doesn’t even give you kind of like a solution until chapter eight. But with that, I think too. I think he hit some good points he talks about because ketosis back in 2016. Like the whole keto blow up wasn’t until Oh, man, like maybe a couple years ago, like maybe 2018. Yeah, really blown up. 2018. Right. So the fact that he’s hitting on this so early, I don’t know, I think it shows some insight that he had done some things to some patients. He even talked about cancer patients, you know how cancer eats on carbohydrates and sugar and whatnot, and how he, you know, they knew that ketosis could help them. So I think the takeaway from that is make sure that you’re getting the sufficient amount of protein that you need, as well as maybe eat a little bit more fat than less carbohydrate in order to make yourself feel satiated. So that way, you are not always reaching for something that, you know, like sugar, that’s going to burn quickly. And then the other thing I liked a lot was, he talked about what Joe was touching on, he basically was talking like these pills and stuff or treating symptoms. And this food and cleaning up what you eat is treating the root cause, which I think is huge, you know, you want to treat the root cause So then, therefore, you’re not just taking a pill and now you feel like you can eat whatever you want. And then you’re causing even more damage to your body. Which I appreciated. And then the last thing I’ll touch on which I laughed at, because he talked about an Air Force study for Air Force pilots, and how it showed that if you eat fake sugar or whatnot, that it’s terrible for them, and like can lead to injury. And I just kind of died laughing out loud. Literally my note says Baja, because Have you ever been to a Sacco in a fighter pilot round? Like, do you want to know what they like stacked up like my husband takes his lunch? Oh 100% takes his lunch packs his own snacks because all they have is rain, or Red Bull and snicker bars and chips. And like that is what they’re feeling up on. And I don’t know, I was just kind of laughing while he was like, you know, they are trying to prevent this so pilots can have more in injury prevention on like nod hasn’t even so. Anyways, that was kind of my one funny thing, but I liked the book overall. It wasn’t bad. So not not Pooh poohing on the book. Jared,
Jerred Moon
we’ll get to our ratings shortly. You know, just interesting thing on the military though, you You are very right. I was just talking to my brother about this because we’re clearly talking to some about some of this habits and he was just talking about his army days. He’s like, wars are fought on nicotine and energy drinks. And I was like that, you know, that’s, that’s the truth. That’s truth of the matter. And so anyway, getting getting back to sugar and this book, I think this book was very intentionally written for someone who has disease, like, just the entire time. Like, I just never felt like this book was talking to me, you know, you know what I mean? Like, he was very specifically talking to someone with a lot of ailments. So I do think if someone in your family trying to think of like how, if your garage math that you’ve already reduced a lot of sugar in your diet, this would be great to give to a family member, I’ll be that person 100% of the time, like, Oh, is this gonna offend you? I don’t care. You’re my family member, this is where offense is allowed to happen. Maybe I’m not allowed to offend people on the internet, or Instagram or what without getting canceled, but my family can’t cancel me. So I’m gonna get in your face if I need to. And so if you want to hand them the sugar crush book, because they’re having weird problems, you know, and they just can’t figure them out. They seem like these vaccine, you know, confusing things that they can’t figure out. It’s probably sugar. So reducing sugar, and you’ll be fine. I also think that the solution is so easy, that you don’t really need to read the book, unless you need a bunch of convincing, like, just stop eating as much sugar. I think no, sugar is very hard. I actually don’t even know what people mean, when they say like a no sugar diet, like I don’t even know if that’s possible, like legitimately possible, because your body’s gonna break most carbohydrates down into the simplest form of glucose, depending on the carbohydrate. So it’s just like, I don’t know what people mean by that. But reducing as much refined sugar in your diet or added sugar as possible, is something we should all be striving for really just all the time. I think, knowing that so who the book was written for is very important going into it. And you can get a lot of good information if you’re kind of in that boat, or if you have any weird health problems. He one thing that he mentioned in the book that was completely not backed up by anything was just kind of his theory was he mentioned NFL football players consuming a lot of carbohydrates, and they have their high being the highest frequency of I think it was ALS. Hmm, that’s very, like, that was a big like, huh? For me? Because, yes, he asked a really good question. It’s backed up by absolutely nothing. So let’s not jump to like any conclusions here. But that is very interesting to me, you know, because if you can be incredibly, I don’t, I don’t wanna call football players healthy either. That’d be a good calling people to military healthy, right, who are just young and athletic, right? It’s not not the truth. But if you can be at that level of athletic performance, but sugar still, quote, unquote, crushes you to use the book line, and can give you disease without, without the inflammation without the obesity without all those things. That’s, that is surprising for me. And I would love to dive into more research on that, because if that’s the truth, scare, sugars, even scarier than I thought, you know, the I, I try and reduce sugar, to the best of my ability, but I’m also not, I’m not scared of sugar, like some other fitness gurus would be like, if I’m in the middle of a workout, that’s incredibly high intensity, I’m okay ingesting some sugar, pure sugar right then and there. Because I know how my body how quickly my body’s going to digest it and what it’s going to be used for. So I’m not like scared, like, Oh, I had the sugar drops the inflammation coming, you know, like, I don’t feel like that’s the truth. But if it is the truth, from what he’s saying about these football players, that’s pretty alarming. And I’d love to know more about that. But I don’t know if we ever will truly figure that out. So other connections he made, which we’ve heard of Alzheimers being type three diabetes, I think is very interesting, too. So just a lot of good information about diseases you wouldn’t otherwise think are related to sugar that are and yeah, I wasn’t a huge fan of a solution just being another. Okay, go keto. Like I was saying, go low carb, like I, I eat a low carb diet primarily because it makes me feel better. Just my day to day and this is something I realize all the time and it’s like this cycle, I just go through, it’s every year, same cycle, I’ll be low carb, and then somehow my carbohydrates will start increasing. And then I’ll just be like, I feel a little bit worse than normal, you know, are not optimal, and like you’re eating way more carbohydrates than you were. And so then I back carbohydrates back down. I have I make sure I really get focused on my protein and healthy fats and then boom, my energy levels are perfect again, and like so this is just something I go through continuously because it’s not like I’m going to crap carbohydrates. It’s just more carbohydrates, like you know, that I wouldn’t normally have if I’m trying to intentionally be low carb. So I do know that low carb works for me, but I’m not like a I’m not a low carb person. Like a lot of the you know, nutrition gurus. are out there. Because I think carbs are killing you. This is just what I found works for me makes me feel good. It keeps my energy level stable and calm. I had one specific question for you because he there was a part in there about migraines. And I was just wondering if you guys feel like you found the same correlation. He was talking about migraines and sugar. He also mentioned having like a quick hit of sugar when you get a migraine like kind of reducing the migraine and stuff. Did you find that information interesting with your migraines or, you know, something you found to be true?
Kyle Shrum
Yeah, absolutely did. And I was gonna bring that up. But I was following Joe and trying to do one good and one bad. And I picked a different good than that one. But yeah, that was very, that was very helpful to him, because he kind of highlighted, I still think that the jury’s kind of out on where migraines actually come from. And that’s kind of something research that I’ve done, like, science still doesn’t really know, they haven’t really targeted, okay, this is what is happening with a migraine, or at least I haven’t found it yet, or this is where it comes from. But, but that tends to happen is, is when when I get one, and I look back at what I’ve eaten for the day, or what I’ve done for the day, that’s what I tend to find is I had a little I had more carbs than I usually do. And especially if I’ve had some kind of dessert or some kind of just something that’s like straight sweet, you know, if I’ve had something that’s that’s much higher, just that one meal, or that one piece of the meal that’s much higher in carbs than I normally have. And it hits me later in the day. That’s typically what I find. And that’s kind of what I’ve narrowed it down. And that’s kind of why I’m really working hard to kind of eliminate as many carbs as I can from my diet is just because that’s what I’ve narrowed it down to as well. So yeah, that was that was very helpful to kind of get some some confirmation on that.
Jerred Moon
Awesome. Well, I guess we can move to our kettlebell rating. Guess I’ll pick for today or Joe 125 kettlebells.
Joe Courtney
Three out of five decapitated feet. Now three out of five kettlebells.
Jerred Moon
Alright, three, Kyle.
Kyle Shrum
I’ll give it a three as well, just because I think it’s helpful to sound like what you were saying, I think if people already have issues that they really need some convincing on like, this is where this is coming from. But I think that honestly, I think the vast majority of people don’t need to read it. They just need a basic premises. Sugar is bad. Don’t need it. And there you go. You got the book. So,
Jerred Moon
Ashley,
Ashley Hicks
here to 3.5 All right, just because I
Joe Courtney
thought about doing 2.5
Ashley Hicks
you know how we’ll make fun of me for it. I’m just because I think most Americans are sick, though. Like if you look at what people are eating, I think a lot of people should
maybe,
Ashley Hicks
I don’t know, give it a second glance and see if they can actually help themselves in a more holistic way.
Jerred Moon
Geron we should switch it to barbells where we can have fractional plates and ratings.
Joe Courtney
I’m down for a barbell
or a kettlebell any day,
Kyle Shrum
it’s still for me,
Jerred Moon
let’s get weird with it. I think I was gonna go with a three and then actually just convinced me to go with a 3.5 as well, because of the the information wasn’t bad. I think from the four of us this it’s kind of like old news. And that’s not why I should give a poor rating on a book. I think overall, for the audience that it was written for the information that is there. Overall, really good. I don’t have a lot of negatives to say other than what I did say just about the keto, like, all that kind of stuff. But uh, yeah, so I’ll go 3.5 as well. So there we go. That’s how we feel about that one. What would be a five for you guys of books, just if you can think of one already know, Kyle’s, but
our resilience everybody knows man.
Joe Courtney
So deep, deep nutrition for sure.
Ashley Hicks
Yeah, it’s like deep nutrition would probably be one for me. Or
Joe Courtney
that one’s also hard to digest. There’s so much information but it’s not like all doom and gloom. There’s actually like practical application as you’re getting all this information.
Ashley Hicks
Higher one for me, too. That’s kind of really easy slash was a super easy read. Was the make your bed guy. I really liked it. They can get a five it may be a 4.5 Okay.
Jerred Moon
Five deep nutrition for Joe. Kyle, you’re five is the art of resilience. Come on, dude. You loved that book. I did. Actually, what was your vibe?
Ashley Hicks
Just say make your bed.
Jerred Moon
Why not make your bed?
Ashley Hicks
Yours is gonna be the one thing the
Jerred Moon
I’m trying. I try to keep it health and fitness. We both said the one thing I’d know. I mean for sure. That’s like my one of my books. But if I would go with endure, so bye. Oh, that’s
a good one. Yeah, that’s it.
Jerred Moon
I’m either gonna give it a five because it was entertaining to read or the information is just phenomenal like Joe giving deep nutrition a five, completely get it the information warrants the five. Yep, the entertaining factor, not a five.
Joe Courtney
You know how to get through that book?
Jerred Moon
Yeah, but it’s a great, it’s a phenomenal book. So anyway, let’s get to the workout. Who’s briefing it?
Ashley Hicks
I’m gonna pull up if you want. Alright, good. It’s the South wrestler. And it’s 10 rounds for time, or 30 minutes, whichever comes first. You have three cleans at 135 for male and I’m just going to throw in the female weight should be 95 then and then you can scale down as needed. And six hand release push ups, nine burpees 12 pull ups and 24 feet bear
crawl.
That’s it.
Ashley Hicks
So
you have to go first tip
Ashley Hicks
tips and tricks. Okay. Um, yeah, so I just said scale when needed. So specifically, I’m looking at like the pull off the pull ups, I guess you can call it but again, we talked about don’t Kip, you know, unless you can do a lot of normal pull ups. So maybe the pull ups their hand release, push up should be fine. And then the cleans would be where I would look at to scale to because again, you’re trying to get this 10 rounds in my biggest tip, I guess would be continuous movement. Try not to take breaks, you’re trying to hit a time cap, right? You’re trying to get this 10 rounds in before 30 minutes. So make sure you’re continually moving. If you have to slow down a little bit, that’s fine. But instead of taking, you know longer, like 32nd breaks to break it up. I think the bear crawls might get a little dicey with everything too. But I think you should be good. And I said all the beats not as in the vegetable. I’m talking like the wagon gonna say jams. And y’all are going to talk about that too. So all the music to keep you moving, whatever that may be. So jam on a beat jam on me. Oh, sugar, anyway. Yeah, Kyle, what’s your tips?
Kyle Shrum
For me, the pull ups are the hardest part of this one, they really slow me down the most, whereas the rest of it is pretty fast. Even hand release push ups, I can typically typically do those pretty quickly. But then the pull ups are like, kind of slows down. So freakin pull ups. But I would just say you know, scale them if you need to, like we always say with pull ups, you know, you can do the inverted rows, things like that, and scale them to where you need to. And but I like this one. It’s fun. We do some things that we don’t typically do. We don’t do a whole lot of cleans in our programming. And so it’s kind of cool to have one that’s got some cleans in it a good, solid, whole body powerful movement, just straight power. I really like that. And then bear crawls. I like bear crawls. I think they’re cool. I did a lot of air crawls. And yeah, it’s weird. But we’re just did a lot of bear crawls and playing football. Yeah. I was gonna say Lyman bear crawl all the time. So I just kind of got used to it. It’s kind of nostalgic for me. For me, I would rather have bear crawl than in high school. Like, give me bear crawls to do instead of running. That was run a marathon. Yeah,
I wouldn’t run a marathon.
So right over a bear crawl anyway.
Kyle Shrum
Yeah. Okay, Joe.
Joe Courtney
Oh, hey. So because so just just as cleans. So they should be squat cleans? I think we need to clarify that correct? Oh, yeah.
Jerred Moon
That’s always a big one in this community.
Joe Courtney
So it does not say power their squat, but it’s not very heavy. Depends on what mood we’re in. Whether they’re full, squat, clean, or hang clean. Yeah, the full squat three to 135 isn’t very much for at least most people, I’d say. Make sure you’re doing do putting out as much onto your legs as possible drop under as far as as much as you can, because I think the one of the limiting factors here is going to be upper body on the hand release push ups on the pull ups. It’s not a ton of hand release push ups. But you know, the bear crawl you’re keeping you’re holding your upper body up. And then 12 pull ups after a while after 10 rounds is going to get up there. Because this is more pull ups than what you’re going to do during the Murph. So 10 rounds or 30 minutes. That means each round you take you three minutes. So to me I’m going to kind of counteract what Ashley is saying. And she said go back and go as fast as possible. I think if your first round is like 90 seconds, maybe dial it back a little bit because I think muscle fatigue is going to catch up to you. And then you’re going to be in a world of hurt after six Five or six rounds, maybe you’re going to slow down a lot. So whenever I see these I usually aim for anywhere from two to two and a half minute rounds or and then I can after one is that once I get halfway, I can speed up if I need to.
Ashley Hicks
To clarify then say go assess possible I just said continuous move that true,
Kyle Shrum
is what she said.
Jerred Moon
I give was everything, Joe. All right. Yes. So I give Yeah, both I give Ashley’s tip and Joe’s tip or my tip. So if you are in the fitness realm of being able to complete this so quickly that it’s sub three minutes, then do one round, every three minutes. And so if that if it takes you 60 seconds somehow to do all this rest two minutes, and then just power through every single one. A lot of people will not be in that camp. So just do as many rounds as you possibly can, like Ashley saying with continuous movement, but maybe give it a try, you know, one round during the week, maybe like on Friday before the next day to see how about how long one round is going to take you so I kind of give both tips there. And also drop the weight the three queens at 135. Who
Joe Courtney
cares about that, like,
Jerred Moon
do whatever weight you want. This is an old workout, which I did that. But that’s it for this week. Thank you so much for everyone being a part of the community. And we have a lot of things going on to get involved if you want to see what we have going on go to garage mathlete COMM And if you’re not one of our athletes, you can fix that problem by signing up for a 14 day free trial. And we’d really appreciate it guys but that’s it.