Speaker 1: 0:01

Welcome back to another edition of the Red Leaf Fitness podcast, A show dedicated to bringing you stories, interviews and conversations about living a healthy, resilient and productive life. I'm your host, Sean Blinch, and I want to thank you for making time to listen to this episode today and, if you like what we're putting down, we would love it if you would follow, rate and share this podcast. All right, now let's get down to business. I do not have a radio face.

Speaker 2: 0:36

You do have a radio face.

Speaker 1: 0:38

What is radio face?

Speaker 2: 0:39

Your face changes when you start doing that. When you turn the thing on, it's like I'm ready.

Speaker 1: 0:47

That's ridiculous. Welcome back to the Red Leaf Fitness podcast on February 28th. I'm sitting here with Michelle. How are you doing? Today. How are you? Not too bad, just being radio face.

Speaker 2: 1:00

You have radio face.

Speaker 1: 1:02

Michelle, that's. You know what that is? That's like telling somebody they have a face for radio.

Speaker 2: 1:08

No.

Speaker 1: 1:09

Yeah, that's what that is, no that's not what I mean. Yeah, y'all heard it here. Michelle think some Uggs God, you know what it is so that people can picture it.

Speaker 2: 1:23

You get this little smirk.

Speaker 1: 1:24

U-G-L-Y oh my God. U-g-l-y.

Speaker 2: 1:28

Shawn, no, it's your radio smirk Anyways, what are we talking about today?

Speaker 1: 1:39

Okay, so today? So today, what we're talking about is things folks may or may not be doing that are sabotaging their results. We all do it. You and I are not, you know, above these things or like we. These are things that everybody does and it's important to talk about them. So, before, did you want to open? Before we get into this stuff, did you want to talk about the how do you call this? The trying scenario I found myself in? Oh my God, yes, just before the deadlift, I forgot you wanted to open with this. You brought it here. I'm just reminding you.

Speaker 2: 2:28

I'm so sorry to everyone, but yes, I think you should tell that story.

Speaker 1: 2:35

All right, it goes like this Now we're going to get into the good stuff. It goes a little something like this so the other day I was going for a heavy deadlift 400 pounds, 425, 450 starts. Feeling pretty good for the deadlift. Feeling good. However, however, you know, as as one does, speak for yourself you know every couple of reps, I got it.

Speaker 1: 3:11

You know I got to go take a lap. You know what I'm saying? Cause you build up a lot of internal pressure and the heavier you get, the more that internal pressure is like it's, it's serious. You ever been to yoga? You hear people popping off, all right. So I had a bit of a scenario, very human, very human scenario.

Speaker 2: 3:37

Let's normalize your shot, yeah.

Speaker 1: 3:40

Okay, guy with the face radio had a very human scenario. So I load up. I load up 500 pounds. I got a good crew, the vibes are good and you know Elliot's there, he's clinging to dabs there, good vibes. And you know I was like, yeah, I think I can lift this, unsure if I'm going to blow the back of my shorts out on this rep or not. I said to myself in secrecy, privately, unsure, I don't know what's going to happen. So I go for my first attempt and the camera's rolling.

Speaker 2: 4:29

Honestly bless Karen.

Speaker 1: 4:30

Yeah, and I'll be damned that barbell moved real fast off the ground. But I didn't know, okay, I didn't know if I was going to blow out the back of my shorts and get that song bitch on video. And I'll tell you one thing I'll be damned if I'm going to have a 500 pound deadlift of me fucking popping off with a fart, a flatulence. That was not going to be my legacy. So now see here what I did. What I did here was this tears.

Speaker 1: 5:15

What I did was this I took a check swing, brought it to the knees and I said, okay, brought the bar down. And everybody looks at me like, oh, not today, sean. And I said I said, nah, I can do that, give me a second. And I went and took a lap. I went and took a victory lap where they were none the wiser.

Speaker 2: 5:48

What'd you do on your lap?

Speaker 1: 5:50

Oh, I was screaming. I was screaming. It's a very human thing.

Speaker 2: 6:11

I can't breathe.

Speaker 1: 6:13

Okay, people who are dead lift, know you know, you know. So I went and took a lap. They were none the wiser. They just thought oh, sean, this is an M&M moment, you know, it has a good ending. People, I swear, stay with us now. So I do my lap. So we got to go over to show, sorry.

Speaker 2: 6:55

I'm sorry, go, go Go.

Speaker 1: 7:01

I'm ready. You stepped five minutes of these wonderful people's time that tuned in. Oh my God, they didn't ask for this, but we're just served. So I was strong, I was feeling good. I came back on the victory lap, serious face on okay At my radio smirk, walked up to the bar feeling good, like strong, right, like yeah, light. It was not riding heavy, it was not riding unsure, and I knew that I was going to pull that deadlift to victory with no flatulence on the video to go on Instagram to my community.

Speaker 1: 7:54

And if you watch, if you go back and watch that video, I hang on to it up at the top and I'm saying to myself you didn't fart on video, that's all. If you look at the video, that's what I'm saying to myself in my head. I said nice, how to boy, well done, you didn't, you didn't do the thing. So there you go. That's what you wanted. Open with it.

Speaker 2: 8:28

I think that was an important that people know.

Speaker 1: 8:32

It is. It's a very human thing. It happens. It's a lot of internal pressure.

Speaker 2: 8:39

I was literally on a treadmill when you told me this the first time. I almost fell off. It was like just beyond.

Speaker 1: 8:47

Oh yeah, I called you and you're at Hawaii.

Speaker 2: 8:49

Yeah, yeah 100% chance everyone's going to watch that video again.

Speaker 1: 8:58

It gets like. That's the thing that makes a good viral.

Speaker 1: 9:03

All right, let's talk about it. We got top five things, or actually I don't know if this is going to be the top five, because once we get jamming, there might be a couple other ones. These are things that you know. If you still can't, the things that we want to talk about are really important. So, like you come into the gym, everybody puts a lot of effort into what they're doing, and so, if we can start to talk about some of the things that are sabotaging your results, let's do it Right. Let's do the easy things. Let's talk about the hard things. So, okay, now maybe not in the most sequential order of importance, but probably at the top of the list is sleep.

Speaker 2: 9:52

Or very close to the top.

Speaker 1: 9:54

Yeah, so do you want to start with sleep and how it's sabotaging people's results?

Speaker 2: 10:00

Why don't you start, and then I'll fill in the gaps.

Speaker 1: 10:03

So there's the obvious ones, right, there's the get the seven to eight hours of restful sleep every night. But I wanted to look at sleep from a different angle. So when people are like you know, these are my goals, people aren't aware of the sacrifice that it's going to ask of them to go and preserve or secure the sleep, okay. So, for example, we need to think about if someone says, okay, I have this massive goal, and you say, okay, well, we're going to need you to sleep seven to eight hours. Their answer is a for sure, for sure. Right.

Speaker 1: 10:43

But rarely is there a deeper inventory that says stuff like okay, okay, if I'm going to get sleep, what does that mean? That means no wine, or actually I should preface that it could mean it could. So alcohol is specifically red wine is one of the number one REM sleep disruptors.

Speaker 2: 11:06

I did not know that.

Speaker 1: 11:08

Yeah, red wine, specifically Wine's delicious, right it's. It helps people unwind and all that stuff. Right, it has a huge cultural presence. Right, it's like a. However, we have to understand that a good thing like wine is going to f up your sleep, okay, so boom, right there, that's a hard one. How could I say that to somebody who's made it sort of, what a glass of wine. I have that at the end of the day with dinner and right. Yeah.

Speaker 1: 11:37

Okay, but it has to be part of the conversation. So we have to accept how we're looking at it. So alcohol is going to ruin your sleep, therefore sabotage your goal, your results. So it needs to be part of the conversation. The second thing is we need to look at nightlife. You're going to have to say no. There's a lot of fun shit that happens at night and if your goal is really important to you, you're going to have to set a boundary and say no, or say no more often.

Speaker 2: 12:10

Make adjustments some way. Yeah, you have to. Yeah.

Speaker 1: 12:16

And my last thing about sleep that people may not be aware of that sabotaging their results is they think they can pay back all this sleep debt on weekends. I bank four to five hours during the week because I'm a hero Boom and people have real jobs not just jobs, but people have real things. Yeah.

Speaker 1: 12:40

Like I'm not talking. I'm not under the idea that people are just sitting there watching the next season of whatever on Netflix or whatever People legitimately have good reasons of what is disrupting their sleep, but we need to be honest about it and understand that the number one thing that you can do to get your sleep back on track is to get up at the same time and go to sleep at the same time.

Speaker 2: 13:10

It takes a long time to do and a lot of effort.

Speaker 1: 13:14

Yeah, it's not that easy. So those are my big ones on how sleep is sabotaged.

Speaker 2: 13:22

Yeah, I like what you just said where it's like it's not like a personal criticism. You know, if you have a nightlife or you have a family life or a work life or whatever that impedes your evening, it's not a criticism, but it is important to still recognize that this is going to disrupt your goals in other ways, right so? And I think those two things get convoluted a lot where it's like, well, you're making a judgment about me as a person.

Speaker 1: 13:51

No, absolutely not, you're lovely as you are.

Speaker 2: 13:55

But we have to if we want to make changes. We have to be able to talk about that stuff. Yeah, you know, I think it's important, important separation.

Speaker 1: 14:03

And there's a lot of social pressure too. Right, it's like you know, we live in a world where if somebody starts eating better in your family, like if you're the person in your like, you know, if you're out with your family or whatever, whatever extended family, and you're like, no, no, I'm not gonna have that item, or a drink, or whatever.

Speaker 1: 14:28

Yeah, like I'm not gonna have a drink tonight, I'm gonna load up way more fruits and veggies. People are like, oh, you're on a diet and there's a bit of, like you know, inadvertent shame right when it's like who brought the fun?

Speaker 2: 14:42

Yeah, the party pooper.

Speaker 1: 14:44

You know God forbid the person fill their body with nutrients right. Like we're not immune to it. We get it too. Oh God. And the people who are saying these things are lovely, the family love them. But you know, but it's part of it, so it's hard. It is tough, and so you know you take the, take the. No, I'm not going out to go see this comedy show. I'm not gonna go see the late show of the new movie that's coming out, why? Oh, because I'm training for this thing. Whoa, okay, well you're gonna hear it.

Speaker 1: 15:14

But if your life's about trade-offs and you're going to be trading off some of your results and that could mean a lack of results or just pushing the timeline down a little bit, and we just have to be honest with it, it's okay. But we need to be more honest about sleep. Yeah, yeah, I have a few things written down. Is there anything else that you wanted to?

Speaker 2: 15:38

No, that's pretty. I think you covered it with sleep.

Speaker 1: 15:43

Do you want to talk about what your next thing is, or do you want me to?

Speaker 2: 15:47

You can keep. I feel like our list will be very similar, Okay, so maybe you keep going and then yeah, okay.

Speaker 1: 15:53

So this next one is also falling in the line of you are not a bad person for doing this, okay, I want to be very clear, but one of the things that you need to take inventory of is how coachable am I?

Speaker 1: 16:10

Actually? I would love to say that I'm the most coachable, malleable athlete in the entire world, but that's my bias. From my standpoint, I would love to hear what my swim coach has thought when he's trying to be like hey, you know, when your hand enters the water, you do this thing like how am I reacting? And then here's the nuance my reaction to his input will increase or decrease the likelihood of him being like ah, I don't have the patience to go and tell Sean that damn thing again today because he's going to react that way and it kind of pisses me off or it makes me think like he's not enjoying this, and you know, I want him to still enjoy it. And so this is a serious, serious nuance that you compound over time. How coachable are you actually? You're an awesome person, you're really great, not super coachable. You just may not be super coachable all the time.

Speaker 2: 17:21

And what do you mean when you say? I mean, I know what you mean, but maybe explain a little bit of what you mean by not super coachable, Like what are some of those things?

Speaker 1: 17:30

So if you're trying to cue somebody in a hip, hinge on a deadlift, for example, right, it's a really hard thing to visualize, it's one of the only. You can only understand it when you feel the stretch of your hamstrings. You're shooting your hips back and let's say, somebody can't figure that one out because they just don't feel it. Okay, but they're very strong right, and you start to see the rounded back. Now if we go and say, hey, this is actually starting to get dangerous, but the person feels like, well, no, I can definitely lift this. Well, yeah, you for sure can because you're strong, you're a beast. But I want to see you lift that this week, next week, week, after five years from now, 10 years from now.

Speaker 1: 18:22

We need to fix. You can't fix in the mix, Like we really need to just like get excited about, okay, what are you actually saying? And let me actually take that seriously and have the discipline not to get caught up in what the class is doing. So in my case, like when my coach is saying, hey, I want you to slow down, but I'm like but you know, matt with one tee over here, because there's like two mats, there's like Matt with two tees.

Speaker 2: 18:53

Important to differentiate.

Speaker 1: 18:54

And like Matt, with one tee over here swimming all fast, Can't be having that. I want his day to be made. So I have to be like okay, cool, cool, I'm just gonna, I'm gonna take a beat and I'm gonna cause do I actually wanna get better or do I just wanna beat Matt with one?

Speaker 2: 19:13

two, three, day. Yeah, so that's what it is hard. It's really hard Cause it requires you to think longterm, like to be willing to play a little bit more of the long game and to hear feedback. Exactly like you said, like, not as a criticism. It's this is going to make you better in the long run, although that might mean we got to pull back a little bit today. Yeah.

Speaker 2: 19:37

And that's that can be tough, when you just wanna go forward or you see people around you getting better or faster, better swimming. Whatever you know, it's tough.

Speaker 1: 19:44

And they might be getting better today.

Speaker 2: 19:46

Today they may be having their best lifting day of the year. Today, on the exact day that your coach is saying I need you to pull back a little, yeah.

Speaker 1: 19:55

And here's another nuanced one that affects your coachability when it comes to type A individuals, which is usually what CrossFit Jim said right. Yeah, the producers. They're like I put in the work I get the result I you know here's a hard one. We have to be careful about my need to win today. Emotionally needs to be separate and triaged out before I enter the class. That's a good point Super guilty of this one.

Speaker 1: 20:38

Yeah, I can remember open workouts, or whatever workouts where you're judging me and if the work is good, you're gonna be able to do it, and if the workout didn't go my way, I was fucking gutted and verbatim says this to you. You know, I really needed that win today and that win was about other shit in my life, Other stuff because I'm I have a hard time in this other area. It's.

Speaker 1: 21:10

I'm not getting the result that I need and, whatever it is, I need to come in and win at CrossFit. We have to really be honest. That doesn't mean you're a bad person.

Speaker 1: 21:23

It just means you're a passionate person who cares, that's great, but we really need to have a minute and be honest about that does affect your coachability, because if I have these blinders on and I'm like, no, michelle, I'm not gonna listen to that today because I need this, well now I've just like dramatically increased the risk. I've now become less coachable. My, my reactions to Michelle are either going to increase or decrease the frequency of which she's gonna come over and offer the value that I really need that. If I was in a calmer emotional state, it'd be like no, that's actually what I want. Yeah.

Speaker 1: 22:05

Very, very important. Never gets talked about.

Speaker 2: 22:10

You're certainly not enough, yeah.

Speaker 1: 22:13

The best athletes struggle with their coachability, but the best athletes are the most honest with themselves about their coachability. And again, it does not mean this is a personal attack.

Speaker 2: 22:28

No, and I would argue it's the exact opposite. The more coachable you are, not only the better are you going to perform as an athlete, but the more you're gonna get all those emotional things that you actually need. If you're willing to have an honest, even fast, conversation with your coach and say I need a fucking win today, great, let's fabricate that, let's create that environment right now. And it might not be the deadlift that we're looking for in the class, let's find that win today, but it, yeah. Being able to have that conversation with yourself or have that awareness with yourself is. It's difficult, but it's important, yeah.

Speaker 1: 23:11

And you know what? And I get it too, cause, like some days, you just had it up to here with life right. Yeah. Just like you know, everybody's dealing with so much shit. It's unprecedented. You just had it up to here and sometimes you just don't want to be coached. That's okay, that's okay, but you know what that conversation can be like. Hey, I'm kind of having a fucked up day right now.

Speaker 1: 23:32

I'm just gonna kind of go on autopilot in here and just like and from the coach's standpoint it's like wow, okay, well, that was really honest. Well, look, I kind of get it. You just need a bit of a flow state, and as long as you know you're not gonna put yourself at risk.

Speaker 2: 23:50

Yeah, we're probably not gonna max out today.

Speaker 1: 23:52

Yeah Well, let's do this.

Speaker 2: 23:54

Yeah, yeah.

Speaker 1: 23:56

So very important. Okay, yeah, really important. So just to think about your own coachability, as in terms of how you show up in class, or how you show up on your own, or how you deploy yourself in the programming that your coach has given you or whatever how you implement feedback.

Speaker 1: 24:13

Yeah, yeah, yeah. So the next one on my list. Is there anything else that you wanna cover off on that one? Okay, so the next one on my list is being honest about protein. The recommended amount of protein that people are told to eat by the powers that be is absolutely abysmal and embarrassing. Yeah, embarrassing, yeah, yeah, the amount of protein that people are told to eat by the powers that be, which is, like, you know, the sort of government guidelines and then what nutritionists are taught not all of them, but some of them are.

Speaker 1: 25:04

it's super antiquated and the amount of protein that they're told to have isn't even enough to stop the loss of muscle as we age. That's why we have this prevailing idea of like oh you know, you're getting old, so you start to. No, we actually know better than that. Yeah, we do. You have the ability to at least stop the loss of muscle as you get older and we actually have the required amounts, which I believe is in and around 0.8 grams of protein per pound body weight. What do you?

Speaker 1: 25:46

mean by that, and then sort of newer prevailing recommendation is one gram of protein to 1.2 grams of protein per pound body mass, so for me I'm 230 pounds. Now, here's an interesting one, though, so like you can also body comp angle this one so for me like. I want to be racing at around 2.15. Yeah. So I'm eating. I'm not eating one gram per pound body weight. I'm eating slightly less, not much. I'm eating 215 grams. That's my.

Speaker 2: 26:22

Yeah, so it's like one gram per pound goal body weight.

Speaker 1: 26:26

Yes.

Speaker 2: 26:26

Yeah, yeah, and there's obviously this is general like there's nuance to that as well. If you're trying to lose, say, 50 plus pounds, we're not gonna start at that right, like that's not gonna be enough. But yeah, you're very right that the lower limit, which is kind of set just to prevent the loss of muscle mass, is at that like 0.7, 0.8 grams, which is much higher than that kind of like recommended dose.

Speaker 1: 26:56

Yeah, way higher yeah.

Speaker 2: 26:58

And that's based off of new infer, like new research, new and the research on, it's pretty clear Protein's very heavily studied.

Speaker 1: 27:05

Yeah, now the other thing to add on top of this is like people don't really understand how little protein they're actually eating. Mm-hmm, mm-hmm. There's a very murky inventory that people take where it's like no, I have a ton of protein. I mean there was a. You should have seen my lunch. There's a whole wap of chicken on there. Mm-hmm. I eat a high protein. That's chicken. Chicken in my lunch, yeah, but unless you've actually gone through a few days of weighing it, you don't really know.

Speaker 2: 27:39

No, and same idea. Like there's no judgment around this. Like you and I do this for a living, and a couple of years, like during I think it was during COVID, I was like, oh, like I wanted to change, like make adjustments to my food. And I was like, okay, let me just measure out what I'm actually eating and then make informed decision on how to change it. And like we do this for a living, and I wasn't anywhere close to my protein but emotionally I was like, oh, yeah, I'm definitely nailing the protein. I'm gonna have to work on some other shit. I wasn't even close and I love eating it. I don't find meal prep difficult. Like all those things aren't barriers for me, which they are for a lot of other people and it was very eye-opening, mm-hmm, right, you can kind of like understand where people are coming from and like it's, it is something that requires a little bit of a more focused approach.

Speaker 1: 28:31

Yeah.

Speaker 2: 28:33

But, you got to be willing to like to actually look at it. Yeah. If you're someone who's saying I nail my protein, but I don't measure it ever Again, no judgment. But chances are you're not nailing your protein. Yeah yeah, it's just the reality.

Speaker 1: 28:49

Yeah, cause it's actually work. If you've, if you've actually spent time trying to make sure you get all the protein, and you'd be surprised at how much work you're like holy shit, I gotta eat another 30 grams. Where am I going to get that? Mm, hmm. So, speaking of which, what are some easy ways for people to get the protein in in the day?

Speaker 2: 29:08

Yeah, Protein powder is probably the easiest. Yeah, even one shake, even one like protein powder, tastes good. Now it's not gross anymore. Mm, hmm, one scoop in your water like it doesn't taste bad.

Speaker 1: 29:18

I do one scoop a day, yeah.

Speaker 2: 29:20

It's. It's so easy, it's so convenient to have it in the car, it doesn't matter, but there's one serving right off the bat with zero effort. Yeah, yeah, so that's the easiest one for me.

Speaker 1: 29:30

And and I think you have to be careful, because sometimes people will go, oh shit, well, protein powder, that was super easy. And then we'll have one scoop and they'll be like, boom, that was great. Okay, the next day I'm not gonna have, I'm gonna have two scoops of this shit, and then the next day they have three. And then guess what happens. They're the ones blowing out the back of their shorts.

Speaker 1: 29:51

You can't get all protein powder crazy and then you know what happens. They're like nah. You know what protein powder didn't work for me.

Speaker 2: 29:56

Didn't work for me. Yeah, and you farted. That's all you ate for, like because you farted protein powder for 30 straight days. Yeah, yeah, mix it up folks.

Speaker 1: 30:08

Yeah, be cool One scoop a day.

Speaker 2: 30:11

Yeah, one's good. Yeah, we will know.

Speaker 1: 30:16

Yeah, we will Taking a lap.

Speaker 1: 30:19

Yeah For a dead look, that's right, eternal pressure Very normal, Very normal thing, yeah, Very human. Give me streaming. So yeah, so, um. So my last one here because we're kind of up at our cutoff here is um is vision, and that's a weird one. Probably never heard that one before. But you may lack vision, so what do I mean by that? So a couple of examples. So vision might be. I actually cannot picture myself doing that. That is a serious lack of vision. That is not a serious lack of being a good person, Mm hmm, Not an attack, but you may lack some vision.

Speaker 1: 31:25

So how do we combat that? Have you ever seen that?

Speaker 2: 31:30

Keep going.

Speaker 1: 31:33

For example, when people talk about ask you about your triathlon. Yeah, oh, I could never do it.

Speaker 2: 31:42

I see what you're saying.

Speaker 1: 31:42

I could. That's crazy, michelle. How do you so? What are the distances? I could never do that.

Speaker 2: 31:50

No, but that shitty attitude.

Speaker 1: 31:56

Love it. Sorry, but not even a shit, but like, but we, we, we look at it like attitude, right, it's actually, it's to me anyways, right, I see that as a lack of vision. So how can we combat that? I, actually you you need to spend time visualizing yourself Like Gravenhurst think about yourself jumping off the boat, embrace.

Speaker 1: 32:24

How scary that is, do you know? And then there, here's a. Here's a great example of vision, right, do you know? Training for my first Iron man last year, do you know how many times I cross the finish line in my mind, months, mm. Hmm, I'd a lot of those sessions. I'd be by myself. Yeah.

Speaker 1: 32:49

I would, I would, I would practice, not like involuntarily, like my like what am I going to do? Am I going to jump up and click my heels? Am I going to like? You know, like I would let it flow through me, I would visualize myself doing it and at first it would. It didn't work.

Speaker 1: 33:14

And then over time vision is is a really hard. It doesn't make a lot of sense, but you have to envision yourself as the thing as the goal, across the finish line, zipping up the wetsuit, loading the barbell, locking out the 225 pounds Snatch overhead. Mm, hmm, yeah.

Speaker 2: 33:45

There's so many things coming to my brain now. You know like you watched that video of Karen doing her back squat. How many times do you think she played that through in her head? You know, like she's, she's probably lifted that a million times and she's gone through the okay, I'm not going to lift this phase before she got under the bar. You know, every time if I have a long, boring run, how many times I'm thinking about, like, what's going to happen when I'm bored, or it's long and I'm tired, on race day, you know, or crossing the finish line, or all the great feelings that are going to feel and all the shitty ones that you're going to feel too, like play them out in your mind and you can't be scared to go there. That's what I'm hearing when you say vision.

Speaker 1: 34:32

Vision requires you to dream a little bit, and I think it dream being a dreamer, comes to naturally to some people and really hard to others, but so does running. Yeah so does drawing, so does writing, so does singing. Some people have to work harder at things, yeah, but it doesn't mean it's any less important.

Speaker 2: 34:59

Or you're any less capable.

Speaker 1: 35:01

Exactly yeah. So dream, and I don't care how wild it is, our jobs as coaches is to encourage that dream. What is it? Now. I'm going to help you fill in the blanks here. I'm real excited about that dream and whatever what here's. Here's what we do, we collaborate and how we break this thing down, but we're going to need you to vision yeah, in vision yourself. Yeah.

Speaker 1: 35:32

I want you to get romantic about it. I want you to think about oh, you know, it's not just about that early open water swim, it's it's about. It's about hearing that those first few waves lap up on the beach and I can feel that morning sun on my neck. I'm breathing a little fast because I'm nervous it's going to be cold. I can hear murmurs in the parking lot. There's other triathletes here. They're nervous too. You have to start to envision all of it. So it really really not talked about thing is um is the dreaming about your goals.

Speaker 2: 36:24

And getting, I think, clear on why they're your goals.

Speaker 1: 36:27

Yep.

Speaker 2: 36:28

Yeah.

Speaker 1: 36:29

And actually you know, tactic was really great Um the other day about like if your goals don't excite you, you have the wrong goals, yeah. Yeah. And being scared is good thing is good.

Speaker 1: 36:44

Yeah, that's excitement, yeah, so let's summarize there. Um so, our first one is sleep, and I hope that we were able to share some, uh, some other sides that maybe you may have not have thought of or you have, but this was a reminder Uh, you have to think at a deeper level, uh, more holistically, uh, what sleep is and what sleep isn't, and the sacrifices that are going to be involved. The second thing we talked about is just being really honest about your coachability. It is nothing to do with whether or not you're a lovely person. It has everything to do with Taking, taking yourself really seriously and just kind of being like you know. This goal is really important to me. How coachable am I? Yeah.

Speaker 1: 37:44

And that can change on a day to day basis. The third thing was protein.

Speaker 2: 37:52

Yeah, so practical.

Speaker 1: 37:54

Yeah, Easy one. Yeah, we're actually not I shouldn't say that Um but practical yes. Yeah. Very practical Uh and then the uh. The last one we chatted about was, uh, being being a dreamer, being a bit of a visionary about, uh, your goals and who you are, and and and how. If you see anybody who achieves anything, great, they dreamed it up first, so let's let's dream, yeah, yeah. Uh, okay, so anything else there.

Speaker 2: 38:33

In the interest of time. No, yeah, I know there's. I have a few others. I have so many more, yeah, so maybe we'll do another one, part B, yeah.

Speaker 1: 38:39

So, um, okay, Well, great. Well, this has been our latest installment on uh practical solutions for everyday goals. This one today was about uh things you may or may not be doing that are uh sabotaging your goals, your results, uh, and anything you can vary in between.

Speaker 2: 39:02

Cool, I think we need a part B, we do yeah, must be a part B.

Speaker 1: 39:06

Yeah, we'll make a new list, and I won't talk about me farting while I deadlift on the next one. That's not, that's not put limits on me. That's a lie. You're like we have no idea what happened yeah.

Speaker 2: 39:16

It was so much shit can happen. Yeah, yeah, definitely, it'll be a whole week for now.

Speaker 1: 39:20

I'll I'll make. I'll be weird about something. I'm not to talk about it. Let's be honest. All right, Thanks for showing, Yep.