1 00:00:00,990 --> 00:00:03,686 This is making shift happen, and I'm your 2 00:00:03,686 --> 00:00:04,875 host Jen Katz. 3 00:00:05,509 --> 00:00:07,705 Over the years, I've coached hundreds of clients 4 00:00:07,904 --> 00:00:09,659 find their ideal self through the way they 5 00:00:09,659 --> 00:00:12,293 nourish their bodies and minds. And now I'm 6 00:00:12,293 --> 00:00:14,468 here to help pass on these same strategies 7 00:00:14,527 --> 00:00:14,926 to you. 8 00:00:15,499 --> 00:00:17,885 So let's stop the madness and get your 9 00:00:17,885 --> 00:00:19,873 results once and for all. Let's go. 10 00:00:22,815 --> 00:00:25,144 Hello, Fam, It is that time of the 11 00:00:25,144 --> 00:00:28,185 year when biking season is upon us for 12 00:00:28,185 --> 00:00:30,205 most of us, especially here in the Northern 13 00:00:30,345 --> 00:00:34,211 hemisphere. And sometimes our gym workouts just fall 14 00:00:34,429 --> 00:00:37,460 to the wayside. Because, I mean, all a 15 00:00:37,460 --> 00:00:39,055 minute, we wanna spend more time out outside. 16 00:00:39,294 --> 00:00:41,540 I wanna spend more time outside. Totally get 17 00:00:41,540 --> 00:00:44,720 it. I totally fill you. So a common 18 00:00:44,720 --> 00:00:46,469 question that I get this time of year, 19 00:00:46,866 --> 00:00:48,297 especially when folks are getting into a little 20 00:00:48,297 --> 00:00:50,725 bit of bunk, which can happen seasonally 21 00:00:51,661 --> 00:00:52,161 is 22 00:00:52,538 --> 00:00:54,054 jen, what the hell do I do? When 23 00:00:54,133 --> 00:00:55,649 I'm just not motivated to work out when 24 00:00:55,728 --> 00:00:57,403 I'm not motivated to ride. You know, what 25 00:00:57,403 --> 00:00:59,647 are some things that I can do? And 26 00:00:59,647 --> 00:01:02,029 that's what I wanted to do for this 27 00:01:02,029 --> 00:01:03,220 episode because I wanna help you out. 28 00:01:04,252 --> 00:01:06,078 1 of the things that I often find. 29 00:01:07,129 --> 00:01:09,209 Is that sometimes we might have, 30 00:01:10,010 --> 00:01:10,829 set our 31 00:01:11,290 --> 00:01:13,129 expectations a little bit too high. You know, 32 00:01:13,369 --> 00:01:15,943 maybe we're getting out of winter, getting out 33 00:01:15,943 --> 00:01:18,341 of the fog of spring and the spring 34 00:01:18,341 --> 00:01:21,138 showers and all this other stuff kinda still 35 00:01:21,138 --> 00:01:21,857 rubbing our eyes, 36 00:01:22,496 --> 00:01:23,695 getting the sleeps out of our eyes. 37 00:01:24,589 --> 00:01:26,666 And it dawn on us, You know, like, 38 00:01:26,746 --> 00:01:28,264 hey, it's bike season. Holy Hell. 39 00:01:28,983 --> 00:01:30,981 I wanna I wanna start biking more and 40 00:01:30,981 --> 00:01:31,640 you go 41 00:01:32,034 --> 00:01:34,188 you make the plan to go from 0 42 00:01:34,188 --> 00:01:36,342 to hero is what I call it. And 43 00:01:36,342 --> 00:01:38,416 you're going from 0 days a week of 44 00:01:38,416 --> 00:01:40,828 riding to, like, you wanna do 6 days 45 00:01:40,828 --> 00:01:42,586 a week of writing, maybe 7. 46 00:01:43,465 --> 00:01:45,383 And sometimes that's just not realistic. You know, 47 00:01:45,543 --> 00:01:48,500 you're not setting some realistic expectations for yourself. 48 00:01:49,233 --> 00:01:51,704 Even if your friends are maybe riding that 49 00:01:51,704 --> 00:01:53,457 much. And that's the thing Is sometimes we 50 00:01:53,457 --> 00:01:55,928 get a little drunk by this concept by 51 00:01:55,928 --> 00:01:58,258 this idea of seeing our friends and seeing 52 00:01:58,258 --> 00:02:00,495 our fellow racers and people on our teams 53 00:02:00,495 --> 00:02:01,374 and in our circles, 54 00:02:02,013 --> 00:02:03,532 we see them putting in the miles day 55 00:02:03,532 --> 00:02:05,050 in and day out throughout the week. 56 00:02:05,704 --> 00:02:07,144 And we're like, oh, man, I wanna do 57 00:02:07,144 --> 00:02:08,985 that. Right? I mean, hey, I get it. 58 00:02:09,224 --> 00:02:11,305 I've I've been drunk that as well, and 59 00:02:11,465 --> 00:02:12,584 I wanted to do that as well. 60 00:02:13,544 --> 00:02:14,044 And 61 00:02:14,519 --> 00:02:16,996 you know, sometimes we just have to set 62 00:02:16,996 --> 00:02:17,496 better 63 00:02:18,195 --> 00:02:21,252 expectations for ourselves. We're all different. We're all 64 00:02:21,311 --> 00:02:22,770 individuals we each have 65 00:02:23,243 --> 00:02:26,182 a unique schedule, a unique set of expectations 66 00:02:26,182 --> 00:02:29,304 for our workload for our personal life, and, 67 00:02:29,916 --> 00:02:31,187 you know, for anything else that you can 68 00:02:31,187 --> 00:02:33,993 imagine. Whether we have sick parents, sick family 69 00:02:33,993 --> 00:02:35,828 members that we're caring for or a sick 70 00:02:35,828 --> 00:02:37,423 friend that we're helping or an injured friend 71 00:02:37,423 --> 00:02:37,982 that we're helping, 72 00:02:39,112 --> 00:02:41,176 this can change, you know in... Oh my 73 00:02:41,176 --> 00:02:42,923 goodness. If you have children on top of 74 00:02:42,923 --> 00:02:44,669 it, that's going to change. If you're a 75 00:02:44,669 --> 00:02:46,972 single parent, that's going to change your schedule 76 00:02:46,972 --> 00:02:47,686 in availability. 77 00:02:48,099 --> 00:02:50,019 Alright. So your 24 hours is going to 78 00:02:50,019 --> 00:02:51,539 little look a little bit different than my 79 00:02:51,539 --> 00:02:52,439 24 hours 80 00:02:52,739 --> 00:02:54,659 and vice versa. And we have to respect 81 00:02:54,659 --> 00:02:56,826 that. So whether or not you're seeing someone 82 00:02:56,826 --> 00:02:58,495 else that's in enjoying 6 days a week 83 00:02:58,495 --> 00:03:00,562 on the trail or on the gravel roads, 84 00:03:00,880 --> 00:03:01,118 hey, 85 00:03:01,833 --> 00:03:03,923 it's fine, but I want you to continually 86 00:03:03,979 --> 00:03:06,801 remind yourself. That you need to set realistic 87 00:03:07,176 --> 00:03:09,187 expectations. You know, set some realistic 88 00:03:10,039 --> 00:03:12,994 realistic goals for yourself, don't go from 0 89 00:03:12,994 --> 00:03:15,534 to hero and expect yourself to ride 6 90 00:03:15,534 --> 00:03:17,755 days a week when maybe you haven't necessarily 91 00:03:17,755 --> 00:03:20,078 been doing that instead. What I recommend is 92 00:03:20,078 --> 00:03:21,276 starting off with a couple of days a 93 00:03:21,276 --> 00:03:22,635 week, You know, trying to get at least 94 00:03:22,635 --> 00:03:24,312 1 day a week riding it, get a 95 00:03:24,312 --> 00:03:25,750 couple of days a week beyond that, get 96 00:03:25,750 --> 00:03:28,149 a, you know, add, keep adding on the 97 00:03:28,149 --> 00:03:29,895 more consistent you are. So if you're consistent, 98 00:03:30,053 --> 00:03:32,116 you met your goal that week. Great. Try 99 00:03:32,116 --> 00:03:33,068 adding on another day. 100 00:03:33,799 --> 00:03:35,956 But don't set yourself up for failure and 101 00:03:35,956 --> 00:03:37,974 set yourself up for an unrealistic 102 00:03:38,912 --> 00:03:39,412 expectation 103 00:03:40,031 --> 00:03:42,917 by setting this high standard that you really 104 00:03:42,917 --> 00:03:44,511 have to strive for. And then of course, 105 00:03:44,590 --> 00:03:47,378 it leaves you frustrated and burn out and 106 00:03:47,378 --> 00:03:49,857 angry at yourself when you don't necessarily meet 107 00:03:49,857 --> 00:03:51,126 the number of days that you were hoping 108 00:03:51,126 --> 00:03:53,903 to. And then that that perpetuate the problem 109 00:03:53,903 --> 00:03:55,966 that perpetuate the circle. And then before you 110 00:03:55,966 --> 00:03:57,965 know it, you're just going down the drain 111 00:03:57,965 --> 00:04:00,745 of your sink. Alright? And and you feel 112 00:04:00,745 --> 00:04:02,968 helpless and you feel even more frustrated, and 113 00:04:02,968 --> 00:04:04,397 then you just end up not doing anything 114 00:04:04,397 --> 00:04:06,486 at all. That's that's what we wanna avoid. 115 00:04:07,284 --> 00:04:09,120 The same can be said for days in 116 00:04:09,120 --> 00:04:09,439 the gym. 117 00:04:10,238 --> 00:04:13,351 Now, as a primarily a strength training coach 118 00:04:13,351 --> 00:04:15,603 that is my forte. That is my passion. 119 00:04:16,962 --> 00:04:19,060 As someone who has done strength training for, 120 00:04:19,439 --> 00:04:21,117 you know, I'm gonna be 45 this year, 121 00:04:21,277 --> 00:04:22,556 which is really hard for me to say 122 00:04:22,556 --> 00:04:23,755 because I feel like I'm, like, 30. 123 00:04:25,370 --> 00:04:26,649 I've been training so I was about, like, 124 00:04:26,810 --> 00:04:27,050 8, 125 00:04:28,089 --> 00:04:28,589 and, 126 00:04:29,930 --> 00:04:31,289 you know, you can do the math so 127 00:04:31,449 --> 00:04:33,459 I've been training for well over 35 years, 128 00:04:34,096 --> 00:04:34,596 and 129 00:04:35,690 --> 00:04:38,000 time and time again, I will I will 130 00:04:38,000 --> 00:04:39,116 say this with certainty. 131 00:04:40,089 --> 00:04:42,166 Even with strength training, you don't wanna go 132 00:04:42,166 --> 00:04:44,403 from 0 to hero either. You're just going 133 00:04:44,403 --> 00:04:46,320 to be setting yourself up for excessive sore, 134 00:04:46,814 --> 00:04:48,334 you're going to feel like your legs are 135 00:04:48,334 --> 00:04:50,095 too heavy and they're not capable of doing 136 00:04:50,095 --> 00:04:51,555 what you want them to do 137 00:04:51,855 --> 00:04:53,615 when you're on the bike. And that's 1 138 00:04:53,615 --> 00:04:55,615 of the biggest reasons why people stop strength 139 00:04:55,615 --> 00:04:58,018 training is because then they overdo it. They 140 00:04:58,018 --> 00:05:00,825 keep doing massively massively heavy weights 141 00:05:01,280 --> 00:05:03,084 close to their P r, close to their 142 00:05:03,365 --> 00:05:05,685 hundred percent Max and things like that. If 143 00:05:05,685 --> 00:05:07,204 you if you pay attention to that, of 144 00:05:07,204 --> 00:05:09,125 course, not everyone does. That's fine. 145 00:05:10,164 --> 00:05:11,614 But If you do that urine and year 146 00:05:11,614 --> 00:05:13,922 out, your body doesn't necessarily have a time 147 00:05:13,922 --> 00:05:15,354 to take a little bit of a collective 148 00:05:15,354 --> 00:05:15,514 break. 149 00:05:16,230 --> 00:05:18,618 So when bike season really ramps up and 150 00:05:18,618 --> 00:05:19,812 your miles really ramp up, 151 00:05:20,464 --> 00:05:22,541 there isn't necessarily a need for you to 152 00:05:22,541 --> 00:05:24,240 lift excessively heavy weight 153 00:05:25,338 --> 00:05:28,067 unless that is part of your sport. If 154 00:05:28,067 --> 00:05:30,051 you're an Olympic weight lift, for example, and 155 00:05:30,051 --> 00:05:32,748 you are still competing in competitions for Olympic 156 00:05:32,748 --> 00:05:34,890 weight lifting or you're a cross athlete and 157 00:05:34,890 --> 00:05:37,287 you're still lifting heavy, and you're still wanting 158 00:05:37,287 --> 00:05:39,035 to get to semi finals and the crossfit 159 00:05:39,035 --> 00:05:40,624 games and so on and so forth. Then 160 00:05:40,624 --> 00:05:42,610 yes, you are going to be the exception 161 00:05:42,610 --> 00:05:43,086 to the rule. 162 00:05:43,819 --> 00:05:45,759 However, this is not going to be for 163 00:05:45,980 --> 00:05:48,060 everyone. Alright? And I wanna make that especially 164 00:05:48,060 --> 00:05:48,560 clear 165 00:05:48,939 --> 00:05:51,100 that it's really nice to lift heavier in 166 00:05:51,100 --> 00:05:52,699 the fall winter early spring. 167 00:05:53,514 --> 00:05:55,834 When you can really, really focus on building 168 00:05:55,834 --> 00:05:56,634 strength and hyper... 169 00:05:57,035 --> 00:05:57,435 Hypertrophy, 170 00:05:58,235 --> 00:05:59,675 but I don't know why that was a 171 00:05:59,675 --> 00:06:01,035 really difficult word for me to say just 172 00:06:01,035 --> 00:06:03,841 now. But, you know, during the off season 173 00:06:03,841 --> 00:06:05,355 quote unquote for for strength training, 174 00:06:06,392 --> 00:06:08,066 try to focus that on your biking, you 175 00:06:08,066 --> 00:06:09,501 know, a little bit more. Getting some more 176 00:06:09,501 --> 00:06:11,611 miles and but then make the 177 00:06:11,989 --> 00:06:13,983 expectation 1 to 2 days of strength training 178 00:06:13,983 --> 00:06:16,296 a week. I wouldn't necessarily even say more 179 00:06:16,296 --> 00:06:19,167 than 3 days a week, not really necessary. 180 00:06:19,885 --> 00:06:22,052 How However, if you're unable to get on 181 00:06:22,052 --> 00:06:23,805 the bike or get out on the trail, 182 00:06:23,964 --> 00:06:25,877 if you don't have an indoor trainer to 183 00:06:25,877 --> 00:06:28,365 train upon, things like that, then, yeah, getting 184 00:06:28,365 --> 00:06:30,045 in this into the gym 3 to 4 185 00:06:30,045 --> 00:06:31,485 days a week is going to be beneficial 186 00:06:31,485 --> 00:06:33,165 for you. So by all means do that 187 00:06:33,165 --> 00:06:33,644 continue that, 188 00:06:34,365 --> 00:06:36,204 especially if you're doing that in, you know, 189 00:06:36,365 --> 00:06:39,411 the the fall winter, early spring range. Right? 190 00:06:40,368 --> 00:06:42,602 But I will say with certainty that you 191 00:06:42,602 --> 00:06:45,494 can really maintain your strength and still 192 00:06:45,952 --> 00:06:48,514 maintain power increase power and all of that 193 00:06:48,514 --> 00:06:50,424 with a nice minimum 1 to 2 days 194 00:06:50,424 --> 00:06:52,652 of strength training per week. And I I 195 00:06:52,652 --> 00:06:54,139 say this time and time again to my 196 00:06:54,259 --> 00:06:55,846 dread strong athletes. I see this time and 197 00:06:55,846 --> 00:06:57,593 time you get into myself. You know, here 198 00:06:57,672 --> 00:06:59,419 I am. I'm training for lead events. There 199 00:06:59,419 --> 00:07:01,403 are longer endurance events, which I'm not used 200 00:07:01,403 --> 00:07:01,562 to. 201 00:07:02,767 --> 00:07:05,068 And, you know, I'm still trying to maintain 202 00:07:05,068 --> 00:07:06,575 1 to 2 days of of week of 203 00:07:06,972 --> 00:07:08,241 of strength training sessions a week. 204 00:07:09,210 --> 00:07:10,970 I will say personal experience. Of course, I'm 205 00:07:10,970 --> 00:07:13,129 in n equals 1. So please know this 206 00:07:13,129 --> 00:07:15,050 is my experience. This is what I have 207 00:07:15,050 --> 00:07:17,544 gone through. Your experience might be different. But 208 00:07:17,704 --> 00:07:19,221 I will say collectively, what I've seen over 209 00:07:19,221 --> 00:07:21,456 the, you know, almost 20 years that I've 210 00:07:21,456 --> 00:07:23,692 been coaching is time and time again, my 211 00:07:23,692 --> 00:07:25,688 clients do feel better when they are maintaining 212 00:07:25,688 --> 00:07:26,885 strength at least 1 to 2 days a 213 00:07:26,885 --> 00:07:27,045 week. 214 00:07:28,098 --> 00:07:29,936 Especially if they are an endurance athlete. You 215 00:07:29,936 --> 00:07:31,774 know, my iron ironman athletes, things like that 216 00:07:31,774 --> 00:07:32,813 that I worked with 3 years. 217 00:07:33,772 --> 00:07:35,450 I will say my personal experience is the 218 00:07:35,450 --> 00:07:37,780 same. Because I've actually tried. I I do 219 00:07:37,780 --> 00:07:39,696 have a coach lover her to pieces. Shout 220 00:07:39,696 --> 00:07:41,213 out to Kim, if you're listening, I love 221 00:07:41,213 --> 00:07:41,293 you. 222 00:07:43,049 --> 00:07:44,486 So, you know, Kim and I have been 223 00:07:44,486 --> 00:07:45,259 working together 224 00:07:45,698 --> 00:07:46,177 for, a, 225 00:07:47,134 --> 00:07:48,330 little less than 2 months now. 226 00:07:49,048 --> 00:07:51,122 And I will say, you know, she's great. 227 00:07:51,281 --> 00:07:53,435 She's also a power lift. She... So she 228 00:07:53,435 --> 00:07:56,000 understands my propensity. My love for strength treating. 229 00:07:56,716 --> 00:07:59,261 But she's a 7 time led finish her. 230 00:07:59,977 --> 00:08:02,840 And, you know, she again, also really finds 231 00:08:02,840 --> 00:08:05,719 the benefit of you know, including string training 232 00:08:05,719 --> 00:08:08,185 with cycling, you know, with my my intervals 233 00:08:08,185 --> 00:08:10,014 and things like that. Now in the last 234 00:08:10,014 --> 00:08:10,492 3 weeks, 235 00:08:11,063 --> 00:08:12,808 my strength training has gone down to 0, 236 00:08:13,126 --> 00:08:15,823 only because my focus is primarily on cycling. 237 00:08:16,299 --> 00:08:16,799 However, 238 00:08:17,489 --> 00:08:19,100 I tried it and 239 00:08:19,648 --> 00:08:20,865 let me just tell you 240 00:08:21,241 --> 00:08:23,391 it's kind of embarrassing to say. I'm such 241 00:08:23,391 --> 00:08:23,948 a meat head. 242 00:08:25,620 --> 00:08:27,633 Let me just tell you. I I missed 243 00:08:28,422 --> 00:08:31,444 strength training. Like, it it it made me 244 00:08:31,444 --> 00:08:31,944 sad 245 00:08:32,477 --> 00:08:34,545 not to strength train. Like, I became kind 246 00:08:34,545 --> 00:08:35,738 of a debbie downer. 247 00:08:36,772 --> 00:08:37,272 And 248 00:08:38,456 --> 00:08:40,522 And plus, I also started to just kinda 249 00:08:40,522 --> 00:08:42,429 feel, like a couple things start to, like, 250 00:08:42,985 --> 00:08:45,369 creep up a little bit that I... And 251 00:08:45,369 --> 00:08:47,394 these are things that I managed to to 252 00:08:47,531 --> 00:08:48,031 diminish 253 00:08:48,488 --> 00:08:50,480 because of our strength training and and doing 254 00:08:50,480 --> 00:08:51,835 a lot of single leg work and things 255 00:08:51,835 --> 00:08:52,154 like that. 256 00:08:54,878 --> 00:08:56,468 It I couldn't help, but just be like, 257 00:08:56,628 --> 00:08:58,298 oh, can I can I, you know, add 258 00:08:58,298 --> 00:09:00,207 my stuff? And, of course, she's she's awesome. 259 00:09:00,366 --> 00:09:02,691 She's like, yeah. Dude. Add in whatever the 260 00:09:02,691 --> 00:09:03,968 hell you need. You know what you need. 261 00:09:04,287 --> 00:09:05,963 Do it. And I told I was like 262 00:09:05,963 --> 00:09:07,319 hey, I'm not gonna be lifted heavy. Like, 263 00:09:07,479 --> 00:09:08,835 I'm not gonna be, you know, going ham. 264 00:09:09,329 --> 00:09:11,008 On my dead lives and doing over 200 265 00:09:11,008 --> 00:09:13,245 pounds or anything like that. So I I 266 00:09:13,245 --> 00:09:14,843 just went ahead and got back in, did 267 00:09:14,843 --> 00:09:16,601 some upper body stuff. Because, I mean, let's 268 00:09:16,601 --> 00:09:18,414 be honest, a little bit of vanity shirt 269 00:09:18,614 --> 00:09:20,368 but honestly, it makes me feel so much 270 00:09:20,368 --> 00:09:21,963 better. It makes my shoulders feel so much 271 00:09:21,963 --> 00:09:23,718 better, and I just feel happy. 272 00:09:24,276 --> 00:09:25,951 It's a type of feeling that I am 273 00:09:25,951 --> 00:09:28,356 not able to replicate on the bike. The 274 00:09:28,356 --> 00:09:30,659 bike brings me so much joy so much 275 00:09:30,659 --> 00:09:33,835 happiness, but man, moving my joints through their 276 00:09:33,835 --> 00:09:35,503 full range of motion. 277 00:09:36,471 --> 00:09:37,424 Does something for me. 278 00:09:38,298 --> 00:09:40,284 And that is because on a bike, you're 279 00:09:40,284 --> 00:09:43,303 not moving your joints through their full range 280 00:09:43,303 --> 00:09:44,909 of motion, and you know I am a 281 00:09:44,909 --> 00:09:46,110 cyclist. I'm not downing. 282 00:09:47,149 --> 00:09:48,909 Any type of folks who do a hundred 283 00:09:48,909 --> 00:09:50,669 percent cycling, you know, year round, But by 284 00:09:50,669 --> 00:09:52,429 all means it's fantastic. If that works for 285 00:09:52,429 --> 00:09:53,870 you great. I want you to keep moving. 286 00:09:54,682 --> 00:09:56,987 But there's something to be said about moving 287 00:09:56,987 --> 00:09:59,372 your joint through its full range of motion. 288 00:09:59,531 --> 00:10:01,677 It just feels good. It also feels good 289 00:10:01,677 --> 00:10:03,720 to the joint, especially if you are pre 290 00:10:03,839 --> 00:10:07,105 t or all are already at art, 291 00:10:07,583 --> 00:10:09,335 then, yeah, it, you know, it helps move 292 00:10:09,335 --> 00:10:11,645 that s fluid in your joints, and it's 293 00:10:11,645 --> 00:10:13,415 just going to help making you keep making 294 00:10:13,415 --> 00:10:15,254 you feel greasy as 1 of my clients 295 00:10:15,254 --> 00:10:16,535 likes to to call it. 296 00:10:17,495 --> 00:10:19,095 He loves feeling greasy, and I get, like, 297 00:10:19,335 --> 00:10:20,774 I I love it when my squats and 298 00:10:20,774 --> 00:10:22,785 my dead feel just greasy. Like, they feel 299 00:10:22,785 --> 00:10:24,299 good. You know? They feel right. 300 00:10:25,335 --> 00:10:26,371 They're moving like butter. 301 00:10:27,486 --> 00:10:29,239 And that's 1 of the reasons why I 302 00:10:29,239 --> 00:10:31,231 do really emphasize trying to get those 2 303 00:10:31,231 --> 00:10:33,079 weak. 1 or 2 days week of strength 304 00:10:33,079 --> 00:10:35,870 training in. Every week, regardless what what are 305 00:10:35,870 --> 00:10:38,124 whether you're training for a marathon half marathon 306 00:10:38,581 --> 00:10:40,827 or you're doing marathon bike rides and a 307 00:10:40,827 --> 00:10:42,736 hundred mile bike rides or just your local, 308 00:10:43,213 --> 00:10:44,748 you know, 8 mile 309 00:10:45,202 --> 00:10:46,713 fast as hell lap. 310 00:10:47,683 --> 00:10:50,153 It doesn't matter. You know, some sort of 311 00:10:50,153 --> 00:10:51,905 strength training is really what's going to be 312 00:10:51,905 --> 00:10:53,100 beneficial for you because it is going to 313 00:10:53,100 --> 00:10:55,649 be resistance training that does help build up 314 00:10:55,649 --> 00:10:56,467 strong bones 315 00:10:56,859 --> 00:10:58,772 makes you feel really good and gets those 316 00:10:58,772 --> 00:11:00,846 joints moving through their proper ranges of motion. 317 00:11:01,244 --> 00:11:03,477 It also helps increase your stability on and 318 00:11:03,477 --> 00:11:06,284 off the bike, which helps further prevent any 319 00:11:06,284 --> 00:11:07,960 type of bone breakage and things like that 320 00:11:07,960 --> 00:11:09,956 from falls and and whatnot, especially as you 321 00:11:09,956 --> 00:11:10,355 do age. 322 00:11:11,073 --> 00:11:12,590 So even if you're in your twenties and 323 00:11:12,590 --> 00:11:14,187 you're listening to this, you know, episode and 324 00:11:14,187 --> 00:11:15,716 you're thinking oh, that's not gonna beat me. 325 00:11:18,498 --> 00:11:21,462 Let me just say it's really good to 326 00:11:21,916 --> 00:11:22,733 put in 327 00:11:23,203 --> 00:11:26,713 your investment in your strength training now early 328 00:11:26,713 --> 00:11:26,952 on. 329 00:11:28,069 --> 00:11:29,903 That way, when you're in later life in 330 00:11:29,903 --> 00:11:32,057 your later years, you don't have to worry 331 00:11:32,057 --> 00:11:33,664 about it as much. That is 1 thing 332 00:11:33,664 --> 00:11:36,047 that I'm I'm seeing because I'm kind of 333 00:11:36,047 --> 00:11:36,604 at that age. 334 00:11:38,749 --> 00:11:40,497 Fortunately, a majority of my friends and people 335 00:11:40,497 --> 00:11:42,582 in my close circle do already do strength 336 00:11:42,582 --> 00:11:42,822 training. 337 00:11:43,540 --> 00:11:44,040 But 338 00:11:44,658 --> 00:11:46,734 for those that are not doing active strength 339 00:11:46,734 --> 00:11:47,532 training at this time. 340 00:11:48,170 --> 00:11:49,847 I do notice a difference in their in 341 00:11:49,847 --> 00:11:52,340 their movement. And they... And I'm only seeing 342 00:11:52,340 --> 00:11:54,019 this because they have brought it up because 343 00:11:54,019 --> 00:11:54,820 they notice it too. 344 00:11:55,539 --> 00:11:57,620 And this is when they're starting to reach 345 00:11:57,620 --> 00:11:59,059 out to personal trainers and things like that, 346 00:11:59,139 --> 00:12:00,674 which I love, You know, I love that 347 00:12:00,674 --> 00:12:02,831 they're making that effort because there is that 348 00:12:02,831 --> 00:12:04,190 difference and you can kinda see it in 349 00:12:04,190 --> 00:12:05,149 your in your friend group, 350 00:12:06,268 --> 00:12:07,786 if you really look around you and look 351 00:12:07,786 --> 00:12:09,877 closely, you know, just those folks that that 352 00:12:09,877 --> 00:12:11,627 do keep moving their body. 353 00:12:12,502 --> 00:12:14,650 However feels good for them, and then the 354 00:12:14,650 --> 00:12:16,812 folks that maybe don't keep moving their and 355 00:12:16,812 --> 00:12:18,084 just kind of, like, oh, my knee hurts. 356 00:12:18,243 --> 00:12:19,514 Let me just stop moving together. 357 00:12:20,627 --> 00:12:22,773 That's a whole other story because that's something 358 00:12:22,773 --> 00:12:23,965 that I'm very passionate about. 359 00:12:24,616 --> 00:12:26,207 Because I have family members who've have experienced 360 00:12:26,207 --> 00:12:27,026 that as well 361 00:12:27,401 --> 00:12:28,116 and, you know, 362 00:12:29,548 --> 00:12:31,082 folks in my in my 363 00:12:31,393 --> 00:12:33,405 close circle who have autoimmune 364 00:12:34,498 --> 00:12:37,682 illnesses and are managing their movement with those 365 00:12:37,682 --> 00:12:38,716 illnesses in mind. 366 00:12:39,368 --> 00:12:41,360 And it's something that's very personal to me. 367 00:12:41,599 --> 00:12:42,099 So 368 00:12:42,635 --> 00:12:43,989 I am on a soap box for a 369 00:12:43,989 --> 00:12:46,140 reason because I do want folks to try 370 00:12:46,140 --> 00:12:48,212 to keep moving and try not to be 371 00:12:48,212 --> 00:12:50,544 scared if they ever hear the words bone 372 00:12:50,544 --> 00:12:52,245 on bone, you know, when 373 00:12:52,625 --> 00:12:54,464 the doctor's talking about their knees or anything 374 00:12:54,464 --> 00:12:56,065 like that. I mean, that is such an 375 00:12:56,065 --> 00:12:56,705 archaic statement. 376 00:12:57,279 --> 00:12:59,455 That should be eliminated for from 377 00:12:59,912 --> 00:13:02,647 physical therapists and medical practitioners 378 00:13:03,743 --> 00:13:06,627 all over, really. Because it it elicit too 379 00:13:06,627 --> 00:13:08,778 much fear for people because then they hear 380 00:13:08,778 --> 00:13:09,733 bone bone and oh, 381 00:13:10,609 --> 00:13:12,441 I'm just gonna stop moving, and then they 382 00:13:12,441 --> 00:13:13,929 give up and then we see 383 00:13:14,525 --> 00:13:15,025 reversal 384 00:13:15,638 --> 00:13:17,466 in their movement. And I've I've seen it 385 00:13:17,466 --> 00:13:19,373 time and time again, and it's really hard 386 00:13:19,373 --> 00:13:21,041 to get folks out of that hole. 387 00:13:21,772 --> 00:13:23,523 It's possible. I've had a handful of clients 388 00:13:23,523 --> 00:13:25,114 over the years where I have worked with 389 00:13:25,114 --> 00:13:27,104 them and have worked with our physical therapist 390 00:13:27,104 --> 00:13:29,570 and medical practitioners to to give them and 391 00:13:29,570 --> 00:13:31,440 give get that bridge for them 392 00:13:31,819 --> 00:13:33,819 between, you know, not moving at all, and 393 00:13:33,819 --> 00:13:36,539 I'm being scared, unfortunately, and and being fearful 394 00:13:36,539 --> 00:13:38,620 of movement to then moving, and then, oh, 395 00:13:38,779 --> 00:13:39,419 then they feel good. 396 00:13:40,314 --> 00:13:41,982 So or they at least feel better. You 397 00:13:41,982 --> 00:13:43,810 know, they're still going to have some level 398 00:13:43,810 --> 00:13:44,366 of pain. 399 00:13:44,922 --> 00:13:46,114 Everyone's pain tolerance is different, 400 00:13:46,750 --> 00:13:48,918 but they're at least moving and and 401 00:13:49,309 --> 00:13:51,884 aspiring to to have a long 402 00:13:52,341 --> 00:13:53,299 a long life 403 00:13:53,698 --> 00:13:55,054 that is full of health which is good. 404 00:13:56,012 --> 00:13:58,681 So first things first, Yeah, Set realistic 405 00:13:59,058 --> 00:14:01,290 expectations friends. You gotta do that. Set realistic, 406 00:14:01,928 --> 00:14:04,182 you know, things that are going to be 407 00:14:04,559 --> 00:14:05,356 not 0 to hero. 408 00:14:06,089 --> 00:14:08,476 And aren't vague, you know, like, hey. I'm 409 00:14:08,476 --> 00:14:10,545 just gonna work out more. No. U. I 410 00:14:10,545 --> 00:14:12,137 want you to be clear. I want you 411 00:14:12,137 --> 00:14:14,859 to pull out your your calendar on your 412 00:14:14,859 --> 00:14:16,769 phone or a paper calendar whatever the hell 413 00:14:16,769 --> 00:14:18,521 you use, and I want you to write 414 00:14:18,521 --> 00:14:20,670 in and schedule and block out those workouts. 415 00:14:20,989 --> 00:14:21,068 Okay? 416 00:14:22,119 --> 00:14:23,957 Now, the next thing is of course, try 417 00:14:23,957 --> 00:14:26,294 to try to create some sort of routine 418 00:14:26,354 --> 00:14:29,365 around those realistic expectations. Alright? So 419 00:14:29,804 --> 00:14:31,642 Once you put those things on your calendar, 420 00:14:32,121 --> 00:14:32,441 great. 421 00:14:33,160 --> 00:14:34,997 Make it so, make them like a standing 422 00:14:34,997 --> 00:14:37,648 meeting for yourself, don't cancel on yourself, But 423 00:14:37,648 --> 00:14:40,034 then what is a routine around that? That 424 00:14:40,034 --> 00:14:41,465 can get you ready to to get out 425 00:14:41,465 --> 00:14:43,055 the door and do your thing. Do your 426 00:14:43,055 --> 00:14:45,362 bike ride, do do your do your workout. 427 00:14:45,933 --> 00:14:48,160 So maybe that's putting together your bike or 428 00:14:48,160 --> 00:14:50,068 even just having your bike on your car 429 00:14:50,068 --> 00:14:51,340 if you work from home and you're able 430 00:14:51,340 --> 00:14:51,578 to. 431 00:14:52,215 --> 00:14:53,860 You know, I've discovered that I'm able to 432 00:14:53,979 --> 00:14:56,598 creep my bike. My car is far forward 433 00:14:56,598 --> 00:14:58,027 in the gear... In the garage as I 434 00:14:58,027 --> 00:14:59,852 can, and I can actually put my bike 435 00:14:59,852 --> 00:15:01,360 rack down and load up my bike. So 436 00:15:01,360 --> 00:15:02,313 it is ready to go. 437 00:15:04,160 --> 00:15:05,834 Yeah. And I know it sounds silly, but 438 00:15:05,834 --> 00:15:07,508 that saves me a good couple of minutes 439 00:15:07,508 --> 00:15:09,581 right there. You know, I already have my 440 00:15:09,581 --> 00:15:11,549 tires aired up. My my chain is greased 441 00:15:11,828 --> 00:15:13,262 I do all of that the day before 442 00:15:13,262 --> 00:15:14,855 or early in the morning when I do 443 00:15:14,855 --> 00:15:15,674 plan on writing 444 00:15:16,129 --> 00:15:17,346 that day. So 445 00:15:17,961 --> 00:15:19,873 again, choose what's good for you and what 446 00:15:19,873 --> 00:15:21,402 works for you, but do create some sort 447 00:15:21,402 --> 00:15:23,636 of routine around putting your water bottles together, 448 00:15:23,795 --> 00:15:26,507 getting your gym clothes or your bike clothes 449 00:15:26,507 --> 00:15:28,661 or bike equipment helmet, shoes all that stuff. 450 00:15:29,299 --> 00:15:30,336 Get that stuff together. 451 00:15:31,386 --> 00:15:34,488 Whatever it takes, but get consistent around that 452 00:15:34,488 --> 00:15:35,761 because the more you can kinda get a 453 00:15:35,761 --> 00:15:38,784 routine in play, the less knows you're going 454 00:15:38,784 --> 00:15:40,471 to have right And by nose, I don't 455 00:15:40,471 --> 00:15:41,666 mean the nose on your face. I mean 456 00:15:41,666 --> 00:15:44,854 the n o, you're gonna have less likelihood 457 00:15:44,854 --> 00:15:46,766 of saying no to yourself and canceling on 458 00:15:46,766 --> 00:15:48,691 yourself. Know, because you know... Hey, the only 459 00:15:48,691 --> 00:15:49,725 thing you need to do is get changed. 460 00:15:49,964 --> 00:15:51,157 Right. You just need to put the clothes 461 00:15:51,157 --> 00:15:52,191 on and hell the door. 462 00:15:53,623 --> 00:15:54,759 Next thing is 463 00:15:55,134 --> 00:15:55,952 get a buddy 464 00:15:56,344 --> 00:15:59,057 I'm real big on a, workout buddy, some 465 00:15:59,057 --> 00:16:01,212 sort of accountability buddy, a riding buddy. 466 00:16:01,930 --> 00:16:03,367 I've personally have been doing a lot of 467 00:16:03,367 --> 00:16:06,178 my training solo. And it's making me really 468 00:16:06,178 --> 00:16:07,057 sad to be honest with you. 469 00:16:07,936 --> 00:16:09,534 I can't wait to be doing with Silver 470 00:16:09,534 --> 00:16:11,532 rush here in a little bit just because 471 00:16:11,692 --> 00:16:13,210 I'm hoping to get some more training in 472 00:16:13,210 --> 00:16:15,132 with who wanna do a little bit more 473 00:16:15,132 --> 00:16:18,465 longer rides with me because man, training by 474 00:16:18,465 --> 00:16:19,655 yourself. I mean, I can do it, and 475 00:16:19,735 --> 00:16:20,846 I do it. It's fine. 476 00:16:21,401 --> 00:16:21,901 But 477 00:16:22,688 --> 00:16:24,842 It's just not as fun. Like, you know, 478 00:16:25,240 --> 00:16:26,995 I like shooting the shit with my friends. 479 00:16:27,235 --> 00:16:28,989 I like, giving them a hard time. I 480 00:16:28,989 --> 00:16:30,744 like getting hugs. I love getting pre ride 481 00:16:30,744 --> 00:16:33,394 and post ride sweaty hugs Like, it's amazing, 482 00:16:33,554 --> 00:16:34,595 and it makes me feel a lot more 483 00:16:34,595 --> 00:16:36,115 connected to people, and it makes me feel 484 00:16:36,115 --> 00:16:37,475 just connected to the people that I... That 485 00:16:37,554 --> 00:16:39,575 I love and enjoy being around. So 486 00:16:40,208 --> 00:16:42,516 get a workout, buddy because guess what? On 487 00:16:42,516 --> 00:16:43,869 those days that you wanna cancel. 488 00:16:44,585 --> 00:16:46,097 Alright. Even if you have the bike loaded 489 00:16:46,097 --> 00:16:48,102 up in your car, you tired, mean your 490 00:16:48,102 --> 00:16:50,091 period started, you didn't eat enough that day. 491 00:16:50,648 --> 00:16:52,955 Whatever the excuses that you're giving yourself right. 492 00:16:53,114 --> 00:16:54,705 And I'm only saying that because I've said 493 00:16:54,705 --> 00:16:55,421 those exact things. 494 00:16:56,615 --> 00:16:58,549 I you're gonna be less likely to cancel 495 00:16:58,549 --> 00:17:01,509 on them, like a friend and accountability buddy, 496 00:17:01,829 --> 00:17:03,750 than you will on yourself. Alright? So get 497 00:17:03,750 --> 00:17:05,190 a damn work workout buddy, Get a damn 498 00:17:05,190 --> 00:17:08,162 ride buddy. Whoever it is. Get them to 499 00:17:08,162 --> 00:17:09,520 be in alignment with what you wanna do 500 00:17:09,520 --> 00:17:11,039 and just show up because... You're not gonna 501 00:17:11,039 --> 00:17:12,557 wanna cancel on them. At lisa, I hope 502 00:17:12,557 --> 00:17:14,476 not, unless it's like, you know, a dire 503 00:17:14,476 --> 00:17:14,635 situation. 504 00:17:15,609 --> 00:17:18,561 Now, the other thing that, I wanna round 505 00:17:18,561 --> 00:17:20,497 out this with there's number 4 506 00:17:21,513 --> 00:17:22,013 is 507 00:17:23,283 --> 00:17:24,239 Remember your why. 508 00:17:24,876 --> 00:17:25,115 Alright? 509 00:17:25,912 --> 00:17:28,064 Remember why you wanna do the damn workout 510 00:17:28,064 --> 00:17:29,817 and the ride and all of this stuff 511 00:17:29,817 --> 00:17:31,824 to begin with. Like what is it? Does 512 00:17:31,824 --> 00:17:33,257 it make you feel good? Does it make 513 00:17:33,257 --> 00:17:35,328 you feel like you're going 1 step closer 514 00:17:35,328 --> 00:17:37,001 towards your goals or whatever it is? 515 00:17:37,718 --> 00:17:39,253 I want you to remember why 516 00:17:39,804 --> 00:17:41,797 you wanna do this thing. Because if you 517 00:17:41,797 --> 00:17:43,790 can remember your why and really attach your 518 00:17:43,790 --> 00:17:46,841 values to that and just remind yourself 519 00:17:47,537 --> 00:17:48,016 of that. 520 00:17:48,669 --> 00:17:50,183 Then you're gonna be less likely to cancel. 521 00:17:50,423 --> 00:17:52,097 You're gonna find a little bit more motivation 522 00:17:52,097 --> 00:17:52,894 to do it. Alright? 523 00:17:53,851 --> 00:17:54,351 And 524 00:17:54,967 --> 00:17:56,960 in in tandem with this concept. 525 00:17:57,534 --> 00:18:00,246 Is to remind yourself how you feel after 526 00:18:00,246 --> 00:18:01,305 you do the thing 527 00:18:02,241 --> 00:18:02,741 because 528 00:18:03,358 --> 00:18:03,858 I 529 00:18:04,729 --> 00:18:06,324 you know, I can maybe count on 1 530 00:18:06,324 --> 00:18:08,079 hand. How many times after bike ride where 531 00:18:08,159 --> 00:18:10,073 I've felt like utter, rubbish, 532 00:18:10,791 --> 00:18:12,944 and I just didn't wanna do anything, you 533 00:18:12,944 --> 00:18:15,112 know, and I just... I didn't feel happier 534 00:18:15,112 --> 00:18:17,340 for having ridden. You know, and this these 535 00:18:17,340 --> 00:18:19,329 are the couple of times when I've, you 536 00:18:19,329 --> 00:18:20,761 know, had to go to the to get 537 00:18:20,761 --> 00:18:22,751 stitches, or I've had to, 538 00:18:24,039 --> 00:18:25,070 go to the air because I thought I 539 00:18:25,070 --> 00:18:26,895 was having a stroke. It was actually heats 540 00:18:26,895 --> 00:18:28,720 stroke. This is eons ago. Was in my 541 00:18:28,720 --> 00:18:29,037 twenties. 542 00:18:29,592 --> 00:18:30,703 I was being stupid that day. 543 00:18:32,941 --> 00:18:34,691 You know, like, I can literally count on 544 00:18:34,691 --> 00:18:36,202 1 hand. Because even on the days that 545 00:18:36,282 --> 00:18:38,748 I've bumped my living ass off. Alright? And 546 00:18:38,827 --> 00:18:40,920 I've I've had a 1 way ticket to 547 00:18:41,079 --> 00:18:41,559 Bon city. 548 00:18:42,279 --> 00:18:43,960 Even on those days when I I've completely 549 00:18:43,960 --> 00:18:46,039 ba and felt like shit on that ride. 550 00:18:46,694 --> 00:18:48,530 I still was excited that I got my 551 00:18:48,530 --> 00:18:49,887 ride in. You know, And I was still 552 00:18:49,887 --> 00:18:50,525 like, hey, dude. 553 00:18:51,483 --> 00:18:53,638 You know, impacts yourself on your back. Like, 554 00:18:53,877 --> 00:18:55,130 high fives to to myself 555 00:18:55,889 --> 00:18:57,327 for showing up on the ride and still 556 00:18:57,327 --> 00:18:59,725 doing the thing anyways. And and and feeling 557 00:18:59,725 --> 00:19:01,083 good because you know what? After a bike 558 00:19:01,083 --> 00:19:02,602 ride, I don't know about you. But after 559 00:19:02,602 --> 00:19:03,881 a bike ride, I feel like I can 560 00:19:03,881 --> 00:19:04,381 breathe 561 00:19:05,330 --> 00:19:07,971 I feel less stressed. I feel just 562 00:19:08,581 --> 00:19:10,802 I feel joy. I don't even know how 563 00:19:10,802 --> 00:19:12,546 to explain it and same thing with gym 564 00:19:12,546 --> 00:19:14,630 workouts. Like I just feel good afterwards. 565 00:19:15,188 --> 00:19:17,359 I feel yummy. Like I feel 566 00:19:17,815 --> 00:19:19,566 like I've given myself the love that I 567 00:19:19,566 --> 00:19:22,048 needed to give that day. Alright? And that 568 00:19:22,048 --> 00:19:23,797 to me is what is incredible. 569 00:19:24,354 --> 00:19:27,773 And I... So remember your why of why 570 00:19:27,773 --> 00:19:29,615 you're doing the damn thing. Right? But then 571 00:19:29,615 --> 00:19:31,756 also remember how you feel after you do 572 00:19:31,756 --> 00:19:32,153 the thing. 573 00:19:32,945 --> 00:19:35,325 Because man, even if you are just chasing 574 00:19:35,325 --> 00:19:36,435 that feeling afterwards, 575 00:19:37,721 --> 00:19:39,473 especially if you've had a rough day or 576 00:19:39,473 --> 00:19:41,543 you had a rough day the day before, 577 00:19:41,702 --> 00:19:43,294 you know, if you're a morning workout person, 578 00:19:43,692 --> 00:19:44,966 you work out at like, 5AM. 579 00:19:46,174 --> 00:19:47,366 It doesn't matter what time of day you're 580 00:19:47,366 --> 00:19:47,684 working out, 581 00:19:48,480 --> 00:19:48,980 but 582 00:19:49,672 --> 00:19:50,570 just remember 583 00:19:50,944 --> 00:19:53,489 how you feel afterwards. You know, remind yourself 584 00:19:53,489 --> 00:19:54,522 how you feel afterwards. 585 00:19:55,173 --> 00:19:57,162 And there's a feeling of accomplishment. You're just 586 00:19:57,162 --> 00:19:58,594 going to feel better. You're going to have 587 00:19:58,594 --> 00:20:00,582 those nice little happy hormones raging through your 588 00:20:00,582 --> 00:20:00,821 system. 589 00:20:01,537 --> 00:20:01,990 And 590 00:20:02,349 --> 00:20:03,467 I will go ahead and say if you're 591 00:20:03,467 --> 00:20:05,944 men treating individual and maybe you're cramp a 592 00:20:05,944 --> 00:20:07,622 little bit or you have a little tummy 593 00:20:07,622 --> 00:20:08,681 ache or something 594 00:20:09,393 --> 00:20:09,893 sometimes 595 00:20:10,351 --> 00:20:12,185 getting some sort of movement, you know, in 596 00:20:12,185 --> 00:20:14,338 your hips and that side to side pedal 597 00:20:14,338 --> 00:20:15,933 or side to side movement of a run 598 00:20:15,933 --> 00:20:16,593 a running 599 00:20:17,050 --> 00:20:19,480 stride or, you know, pedal stroke or 600 00:20:19,779 --> 00:20:21,619 at the gym, doing, you know, hip thrust 601 00:20:21,619 --> 00:20:23,299 us or squats or dead lift or something 602 00:20:23,299 --> 00:20:25,640 like that. That is what's going to help 603 00:20:26,115 --> 00:20:28,275 you know, alleviate or reduce some of your 604 00:20:28,275 --> 00:20:29,715 cramp and things like that if you do 605 00:20:29,715 --> 00:20:31,875 experience that if you are men treating individuals. 606 00:20:32,115 --> 00:20:33,795 So maybe that's a little bit of a 607 00:20:33,795 --> 00:20:34,755 more motivation there. 608 00:20:35,409 --> 00:20:37,566 And then last but not least, man, motivation. 609 00:20:37,806 --> 00:20:39,723 Let me tell you. It is it is 610 00:20:39,723 --> 00:20:43,093 a fleeting white rabbit. Alright? I think we 611 00:20:43,093 --> 00:20:45,089 rely a little too much on motivation to 612 00:20:45,089 --> 00:20:47,803 get going when it's actually the other way 613 00:20:47,803 --> 00:20:50,517 around. We have to take action and then 614 00:20:50,517 --> 00:20:52,687 we start to feel motivated. It isn't always 615 00:20:52,687 --> 00:20:54,282 that we've don't... That we have to feel 616 00:20:54,282 --> 00:20:56,834 motivated before we take action. It's the actually 617 00:20:56,834 --> 00:20:59,067 taking the action is what is going to 618 00:20:59,067 --> 00:21:01,794 make that motivation really kind of kind of 619 00:21:01,794 --> 00:21:04,434 fly, you know, and and really elevate the 620 00:21:04,434 --> 00:21:06,194 experience and make you feel motivated from that 621 00:21:06,194 --> 00:21:07,315 point forward that day. 622 00:21:08,035 --> 00:21:08,535 So 623 00:21:08,914 --> 00:21:10,434 take some sort of action. 624 00:21:11,169 --> 00:21:13,320 Alright? Even on the days that you're just 625 00:21:13,320 --> 00:21:15,312 saying no. No. No. I don't have time. 626 00:21:15,471 --> 00:21:17,782 I'm too tired I'm cramp. I didn't eat 627 00:21:17,782 --> 00:21:17,942 enough. 628 00:21:18,673 --> 00:21:20,424 Whatever it is. I want you to put 629 00:21:20,424 --> 00:21:22,096 on your gym clothes or your bike clothes 630 00:21:22,096 --> 00:21:23,847 or whatever and get your ass on that 631 00:21:23,847 --> 00:21:25,200 bike or at that gym, 632 00:21:25,837 --> 00:21:27,349 and I want you to just start moving 633 00:21:27,349 --> 00:21:28,225 for at least 5 minutes. 634 00:21:29,117 --> 00:21:31,669 Tell yourself, hey, self, I'm just going to 635 00:21:31,669 --> 00:21:33,982 move for 5 minutes and then go forward 636 00:21:33,982 --> 00:21:36,136 from that and see how that feels once 637 00:21:36,136 --> 00:21:37,731 you get those few minutes under your belt. 638 00:21:38,860 --> 00:21:40,051 Because even yesterday, 639 00:21:41,163 --> 00:21:44,339 you know, yeah, personal situation. I started my 640 00:21:44,339 --> 00:21:45,054 period. Yay. 641 00:21:46,658 --> 00:21:48,174 It's... I have 1 or 2 days a 642 00:21:48,174 --> 00:21:50,168 month where I am just useless human being. 643 00:21:50,487 --> 00:21:53,199 Like, I just... I'll still work and everything, 644 00:21:53,358 --> 00:21:55,113 but I'm am not feeling good. Like, if 645 00:21:55,273 --> 00:21:57,439 I could just take Pto day I would. 646 00:21:57,837 --> 00:21:59,271 And I I guess I could, because I 647 00:21:59,271 --> 00:22:00,705 do have... I do have my own business, 648 00:22:00,864 --> 00:22:02,377 But, you know, I don't wanna let win 649 00:22:02,377 --> 00:22:02,775 down. Right? 650 00:22:03,652 --> 00:22:05,187 And I... I have athletes 651 00:22:05,499 --> 00:22:06,958 dependent on me. And 652 00:22:07,417 --> 00:22:09,415 so I I still work. That's sometimes Just 653 00:22:09,415 --> 00:22:11,173 work from the sofa or a work from 654 00:22:11,173 --> 00:22:13,570 the couch outside or just something, you know, 655 00:22:14,064 --> 00:22:16,372 just because I'm like, 0III 656 00:22:16,372 --> 00:22:17,964 melt. I melt into the sofa. 657 00:22:18,601 --> 00:22:18,919 And 658 00:22:19,636 --> 00:22:21,228 you know what? I didn't really wanna ride 659 00:22:21,228 --> 00:22:23,232 my bike. But I I just told myself 660 00:22:23,312 --> 00:22:24,505 I was like, damn, Just get on the 661 00:22:24,505 --> 00:22:26,891 bike. It's it's a freaking endurance ride. Just 662 00:22:26,891 --> 00:22:27,368 do the thing. 663 00:22:28,164 --> 00:22:30,485 You know what? I felt a million times 664 00:22:30,485 --> 00:22:32,712 better after... After I did. In fact, I 665 00:22:32,712 --> 00:22:34,700 felt a million times better after I was 666 00:22:34,700 --> 00:22:36,370 on the bike for I'm, I'm not even 667 00:22:36,370 --> 00:22:38,437 kidding you for probably like 1 to 2 668 00:22:38,437 --> 00:22:38,676 minutes. 669 00:22:39,248 --> 00:22:40,523 And I was like oh, my god. It's 670 00:22:40,523 --> 00:22:42,276 already starting to make my cramp feel better. 671 00:22:42,435 --> 00:22:43,152 Like, this is great. 672 00:22:44,268 --> 00:22:47,786 And that friends was a reminder of everything 673 00:22:47,786 --> 00:22:49,956 that I share with you all. Alright? So 674 00:22:50,013 --> 00:22:51,684 even for me as a coach, I'm doing 675 00:22:51,684 --> 00:22:53,593 this close to 20 years, we need those 676 00:22:53,593 --> 00:22:56,628 reminders because he is hard motivation. Again, it's 677 00:22:56,628 --> 00:22:59,250 this fleeting feeling. And all often, I think 678 00:22:59,250 --> 00:23:00,759 we depend on it and we lean on 679 00:23:00,759 --> 00:23:02,904 it, and we just have to keep reminding 680 00:23:02,904 --> 00:23:04,913 ourselves that we have to set realistic goals 681 00:23:05,223 --> 00:23:07,852 expectations. We we should try to create a 682 00:23:07,852 --> 00:23:10,083 routine to make that... Make it happen, You 683 00:23:10,083 --> 00:23:11,915 know, get the gym bag packed, get the 684 00:23:11,915 --> 00:23:13,828 bike packed up. You fill your water bottles, 685 00:23:13,987 --> 00:23:14,385 whatever. 686 00:23:14,799 --> 00:23:17,431 Try to reduce the friction doing the thing. 687 00:23:18,308 --> 00:23:20,302 Get a workout buddy. Get a ride buddy. 688 00:23:20,781 --> 00:23:22,855 Whatever. You're not gonna cancel on them. Alright? 689 00:23:23,094 --> 00:23:24,370 Put the stuff on your calendar. 690 00:23:25,104 --> 00:23:27,182 And then, of course, you know, try to 691 00:23:27,182 --> 00:23:27,921 figure out 692 00:23:28,380 --> 00:23:30,618 your why and remind yourself of why you're 693 00:23:30,618 --> 00:23:33,036 doing it and how you feel afterwards 694 00:23:33,748 --> 00:23:36,469 and then just remember you've got to take 695 00:23:36,683 --> 00:23:39,063 action before you can expect motivations to just 696 00:23:39,063 --> 00:23:39,563 miraculously 697 00:23:40,015 --> 00:23:40,173 appear. 698 00:23:40,824 --> 00:23:42,260 So that's all I've got for you today, 699 00:23:42,420 --> 00:23:44,894 friends. I hope you found this episode useful. 700 00:23:45,532 --> 00:23:46,729 And I would love to hear from you. 701 00:23:46,889 --> 00:23:48,539 So reach out to me on Instagram at 702 00:23:48,659 --> 00:23:50,018 shift human and performance and give me a 703 00:23:50,018 --> 00:23:51,616 little shout on this post for any of 704 00:23:51,616 --> 00:23:53,454 my post. You can Dm me too. I 705 00:23:53,454 --> 00:23:55,372 don't mind slide in my dance. It might 706 00:23:55,372 --> 00:23:56,731 end up in spam if I don't follow 707 00:23:56,731 --> 00:23:58,818 you, so I apologize. But I do check 708 00:23:58,818 --> 00:24:00,169 my spam folder pretty regularly. 709 00:24:00,566 --> 00:24:01,836 But, yeah, I would love to hear if 710 00:24:01,836 --> 00:24:04,140 you have any topic suggestions or if you 711 00:24:04,140 --> 00:24:06,259 have anything that you would love to hear 712 00:24:06,459 --> 00:24:08,529 me talk about or any people you would 713 00:24:08,529 --> 00:24:10,599 love for me to interview. Please do make 714 00:24:10,599 --> 00:24:12,510 the connection with me because I am lining 715 00:24:12,510 --> 00:24:15,074 up some interviews here for the summer. On 716 00:24:15,074 --> 00:24:17,152 that note, I hope you enjoyed today's episode, 717 00:24:17,311 --> 00:24:19,708 please like subscribe and share, and I will 718 00:24:19,708 --> 00:24:21,706 catch you next week. Bye friends.