0:05

Hey everybody , welcome to the Herd Fit Podcast

0:07

with Dr Sam Rhee and myself , Coach

0:10

David Syvertsen . His podcast is

0:12

aimed at helping anyone and everyone looking

0:14

to enhance their healthy lifestyle through fitness

0:16

, nutrition and , most importantly

0:18

, mindset . Alright

0:22

, welcome back to the Herd Fit Podcast . I'm Coach

0:24

David Syvertsen . I'm here with my co-host , Dr

0:26

and Coach Sam Rhee , and , for the hat

0:28

trick , we got Coach Ramsden back back

0:30

for episode number three . Thank

0:33

you so much for giving us your time . Topic

0:35

three we're going to let him open

0:37

it up and talk about the avoiding

0:40

the post-reset slash

0:42

open crash . And

0:44

, Adam , I want you to start us off by

0:47

what you mean by this and why

0:49

you think it's an important topic for everyone to listen to

0:51

.

0:53

So a lot of people , when I

0:55

talk to them about fitness or anything in

0:57

that realm , I use the

0:59

analogy of a rubber band . Rubber

1:02

bands are a teacher's best friend , but

1:04

we've all had that bag of rubber

1:06

bands that you leave in the back of the drawer , that you grab

1:08

them and they're all crusty and stuff like that and you can't use them

1:11

. They're broken . So

1:13

a rubber band is meant to

1:15

stretch , obviously , and be able to come back

1:17

to its original form . A lot of

1:19

times when we do challenges

1:22

like this New Year's resolutions we

1:25

make these big , wide , full

1:27

life changes . So we're taking that rubber

1:29

band and we're saying , okay , I'm going to pull it back in one

1:31

direction , and

1:34

a lot of times we pull so

1:36

hard that the rubber band just snaps . It's just

1:38

not maintainable and it's something

1:40

that you can see here

1:42

. You go really hard

1:44

when you start out at the gym and

1:47

you end up getting injured or something

1:49

. You just can't handle the

1:51

volume and the load of the work that you're doing

1:53

, and so we see a lot

1:56

of that with New Year's resolutions . Everybody's like I'm

1:58

going to quit drinking or I'm going to quit smoking and

2:00

just like not sustainable

2:03

changes . So

2:05

I really want to talk about ways that we can avoid

2:07

Once we are finished

2:09

up with reset , because it is a big

2:11

life change for a lot of people . They're

2:14

changing the way they sleep , they're changing the way they eat

2:16

, they're changing the

2:18

way the amount of water that they drink , and

2:21

it becomes a struggle four or five weeks

2:23

in . So how can

2:26

we avoid just giving up or saying

2:28

, no , I'm just going back to the way I was before

2:30

? How can we avoid that crash

2:32

?

2:32

at the end of it . Yeah , I mean

2:35

so . According to the Wall Street Journal , it just has

2:37

someone send an article to me about gym

2:39

business stuff . But it started off

2:41

with 43 . It's now February

2:43

, or almost February . That means 43%

2:46

of people give up on New Year's resolutions

2:48

already and

2:51

I don't know how they got to that . But somewhat trusted

2:53

source and I did I went and looked at

2:55

the bison reset challenge percentage

2:58

of people still logging scores and I know some

3:00

people are a few days behind . So I really went back to who

3:02

logged those first few weeks and

3:04

it's a little over 50% , but it's still

3:06

not as many as I'd want . That's it .

3:08

Yeah .

3:09

And again we're going to see if that picks up a little bit

3:12

, because again I sometimes

3:14

wait three , four days to log . So

3:16

let's say that number is 60% . It's still . A lot

3:19

. Of people at some point are just like . It's not

3:21

for me . I went too hard . That first week had a bunch of

3:23

sixes and now I just don't

3:25

want to do it anymore and

3:28

that's a crash . And we see this

3:30

all the time . The fitness industry

3:32

, the business of it , banks

3:34

on people like this , right

3:37

, and they the amount of deals that

3:39

you see from a gym that's up the street

3:41

or most global gyms centers

3:43

around . Bro , let's get as

3:45

many people as we can to sign

3:47

up for this exclusive offer on

3:49

January 1st . Knowing

3:52

, not knowing and actually

3:54

kind of hoping they give up Because

3:57

you can't have 4,000 people in that gym , your

4:00

business would not work , but so you're

4:02

kind of hoping that three quarters of them are

4:04

never going to come but still pay you .

4:07

And the $19 a month . It

4:09

shows up on your credit card charge and you just say what is that

4:12

? And how , whenever it's

4:14

$12 .

4:14

Yeah , If it's $150 , it's different

4:17

, so people give up on that . So I'm telling you , this

4:19

is almost like a dark side of

4:21

the industry is that

4:23

you are trying to get people to pay you without actually

4:26

using your service and

4:28

that's . But the issue

4:30

is , they know people are going to do it . It's proven

4:32

sign Like it's going to happen . It's proven data every

4:35

year . That's going to happen . What causes

4:37

the crash ? Is it that

4:40

we just went too hard , we didn't pace correctly

4:42

out of the gate , or is

4:44

it ? Is there something that we're just not thinking about

4:46

? What causes that crash ?

4:49

Sometimes it's expectations . Sometimes you really

4:51

put so much on yourself and

4:54

then you get super disappointed

4:56

that you're not okay , difficult for yourinkaex' Emotional

4:59

reaction is very negative

5:01

. So , like you said , maybe you went hot for six

5:03

days and you're like , and then you break

5:05

you can't drink that kind of

5:07

water , you can't eat right , you can't

5:09

meet your goals that you had , and

5:12

what was supposed

5:14

to be a positive experience now becomes negative

5:16

and you're mad at yourself . You're mad

5:18

at this stupid challenge for making

5:20

you have to do this stuff . You don't

5:22

wanna do it anymore and so you're just

5:24

like forget this , this is unhelpful , and

5:27

you just stop and

5:30

that negative emotional

5:32

reaction . Anytime I have something

5:34

like that , I dig into it

5:36

and I'm like why do I feel so negative

5:38

about something ? And that I think so

5:41

much of our lives are driven by that kind of

5:43

emotional reaction . And I think that that's

5:46

a big part of it because of disappointment

5:48

. Not in others sometimes , yes

5:50

, but it's in ourselves and

5:52

that's tough .

5:54

And I think that when

5:56

we look at the six categories

5:59

that we have , people

6:01

aren't a spectrum for that . Some people

6:04

telling them to get seven hours sleep is gonna be

6:06

very easy . For other people it's gonna be

6:08

impossible . And so

6:10

a lot of people see this as pass

6:13

fail , where

6:15

they're going for the six every day , they're going for their

6:17

five every day , and if they don't get it

6:19

in that first week , it takes about three weeks

6:21

to generate habits or just

6:23

have them ingrained in

6:26

your everyday life , and

6:28

so a lot of people see that they can't

6:31

get there on the first week and they say , okay

6:33

, I'm not gonna be able to get there , so let's just forget

6:35

it .

6:36

Yeah , I think knowing the why , sam

6:38

, like , why do I feel this way ? Right , and

6:42

how do I get to this point ? Building the three weeks I

6:44

love ? I agree with everything there and

6:46

I think one thing we all need to do a little self

6:49

audit on is why

6:51

are you pursuing that goal ? Because

6:54

from

6:57

my experience I do

6:59

feel most people

7:01

have a certain goal because they want to impress

7:04

someone else . And

7:06

I'm almost harsh and blunt

7:09

to the point where I think it frustrates or maybe

7:11

even offends people sometimes . But

7:13

I always try to let people know , especially like with CrossFit

7:15

Sport or losing weight

7:17

and looking a certain way . No offense

7:20

to anyone that has that goal , but

7:23

there's not that many people that truly care about

7:25

it . And I actually want to say that from a supportive

7:27

perspective , meaning if you don't get

7:29

to that level , if you don't look

7:31

like that , no one's gonna care

7:33

either . Like they have their own goals , their own lives

7:36

and like , yes , I know your friends are supporting this

7:39

gym will always support you with whatever goal you

7:41

have , but it's

7:43

not going to positively impact

7:45

many , if any , lives if you

7:47

get there . And I think all this external

7:50

pressure that you feel , this outward

7:52

desire to impress that

7:54

person and that person it's

7:57

. I think that's why a lot of these goals

7:59

start to kind of disappear

8:01

as the weeks go by , because

8:04

you do , you start to learn that at some point and

8:06

it's not a truly fulfilling

8:08

, ever-lasting

8:10

result that you might

8:12

be like right , I finally looked the way I

8:14

want to look . I finally ranked the

8:17

place I want to rank . Why isn't anyone treating

8:19

me any different , you know ? So it's kind

8:21

of like an empty feeling , like you did all that

8:23

for that and that results is not there

8:25

for you . Where I see people

8:27

I mean Adam's one of them to me

8:29

is that to

8:32

me , his goals are very internal

8:34

. This is the way I want to live , this is the way I want to be

8:36

. Dan Cote is like this to me as well . Right

8:38

, and I don't think it's a coincidence that they're good friends

8:41

and have been good friends a long time , because I think again

8:43

, you attract what you are , you are what you attract , and

8:47

they're so like . This is what

8:49

I want for myself . So that's

8:51

why it's like a constant . It's there

8:53

12 months a year . Do you have bad stretches

8:55

? Yeah , you're a human being , but I

8:58

don't think much has changed about either one of those guys

9:00

with what they're pursuing and

9:02

all the effort that they put into Ice

9:05

baths , cold showers right , if

9:07

you're doing it to impress someone else , to make an

9:09

Instagram post , a story about it , to get

9:11

to talk about it with others , it's not

9:13

gonna last . If you're trying to lose weight and eat

9:15

healthy so that you can , someone could say , oh , you look

9:18

lean . Oh , yes , I made it . It's

9:20

like doesn't really matter , it doesn't really bring the

9:22

result . Now , touch

9:24

on that a little bit , adam , because I feel like this is something

9:27

that I always admire about you is

9:29

that a lot of these things that you put yourself through and

9:31

the self-education that you do and the trying to

9:33

always find another edge it's truly for

9:35

you and then also to help teach others . Touch

9:38

on that a little bit .

9:39

Yeah , I mean , I wouldn't say it's more

9:41

for me now . Nowadays I'm

9:43

thinking more about my kids , like my

9:45

grandkids , who I don't even know will

9:48

exist , you know , at some point in the future

9:50

. And so you

9:52

know , being a tech guy , I actually chat

9:54

GPT'd it . I said you know what , let me take

9:56

AI and figure this out for me . So

9:59

I asked chat GPT ? I said what

10:01

are giving in-depth way to

10:04

optimal health ? And this is what it came over Nutrition

10:07

, physical activity , sleep

10:09

, stress management so

10:11

similar to mindfulness practice that we'll be added

10:14

in this year Social connections , avoiding

10:16

harmful substances , regular

10:18

health checkups , mental health , hygiene

10:21

and safety and continuous learning Like

10:24

that's reset in a nutshell . That's

10:26

what we're doing and

10:29

it's changed over the

10:31

couple of years that we've done it . But I think we've hit

10:33

the sweet spot this year of hitting

10:35

every aspect of

10:37

social , emotional and physical

10:39

health . That's awesome and how you can optimize that

10:42

. So if you can take these six weeks

10:44

and find out what works for you and

10:46

then create a goal for next

10:49

year of maybe going a little bit further , then

10:51

that rubber band's just stretching a little bit at a

10:53

time and you're gonna find ways that you

10:55

don't get that snap back where you say , okay , now

10:58

I'm gonna eat cookies and ice cream

11:00

every day because I didn't get to do it for five weeks

11:02

. What can we sustain

11:04

over the long term so that we

11:06

can plan for 10 , 20 , 30 , 40

11:09

years in the future and know ?

11:10

the why behind it . Yeah , the bending

11:12

, not breaking , is a great concept

11:14

with this . I think just

11:16

because you had a

11:18

whole week of ones and twos

11:20

does not mean you can't do

11:23

better next week . And if

11:26

you're someone who's like I don't wanna log all these

11:28

ones and twos , everyone's gonna see that and they're

11:30

gonna think I'm a

11:32

degenerate or something Like okay

11:36

, fine . But I feel like

11:38

I think if you actually make

11:40

it a challenge and say

11:43

, can I do better next week ? And then the final

11:45

week , can I come on strong ? I'm a very

11:47

slow starter when it comes to CrossFit workouts

11:49

. I always take forever to warm up . My first

11:51

round is the slowest . I try to make

11:53

the last round always my best round . And

11:56

if you can take

11:59

whatever negative emotions you have about

12:01

it and find something positive in

12:03

it , hang on to that , say all

12:05

right , I know I'm not gonna be able to eat right , but at least

12:07

I can get that drink the water , intake

12:10

one for the rest of the challenge or

12:12

most days or whatever . And

12:15

most of these things need

12:18

to have a positive mental , emotional

12:21

benefit for you . You

12:23

did a really great job setting it up , because

12:25

you told people don't try to get

12:27

perfect sixes , get the five , get the four

12:30

, get the , whatever it is , and

12:32

I will

12:34

tell you I haven't changed my life . One

12:36

Iota for a reset challenge . I

12:38

get a three every day , but you

12:40

know what it does . It is making me think

12:42

about maybe

12:46

I will do a little bit of something else

12:48

in it , like I've done that every

12:50

year . I drink way more water now than

12:52

I have in the past because of the reset challenges . My

12:55

eating style is so much cleaner than

12:57

it used to be because of multiple reset challenges

13:00

. There are certain things I'm not

13:02

going to ever do , like

13:04

drink over 50%

13:07

of what he didn't announce , but

13:09

there are certain things that have stuck and

13:12

I feel very positive about it . The

13:14

mindfulness is one that I've been wrestling with

13:16

this year . It was so funny

13:19

. I saw Rafi and he's like have you done any

13:21

? We had that great podcast , fantastic

13:23

. If you haven't listened to it , you must listen to

13:25

it . And he's like after that

13:27

I saw him last week . He's like hey , have you been doing

13:29

any of the mindfulness stuff ? And I was like

13:32

you know , I really want to . I haven't . And

13:35

it was so funny because it's in my

13:37

head . I know I'm going to do it

13:40

. I bet at some point you will , I will . And he actually

13:42

sent me something . He thought of me . He sent me something

13:44

yesterday and I was like that's really nice and

13:47

I know I'm going to incorporate it because it feels

13:49

right . It takes a

13:51

while for it to stick for me . Nothing

13:53

comes quick for me . But

13:56

take whatever you have left for the

13:58

rest of this and do

14:00

what you want with it . Like if you log

14:02

zero , it's not supposed to make

14:04

you feel bad , okay , it's only

14:07

supposed to make you feel good . So even

14:09

if you're like I can't do any of this except

14:11

no alcohol , great

14:13

Log that one or

14:15

the 20 burpees or whatever it is Like

14:18

, just do it and try

14:21

to take something positive out of it . I think that's a good thing .

14:24

Adam , I want to ask your opinion on this

14:26

idea of fasting that we both

14:28

took it on this year . I've done it three of the

14:31

past four years . The one year I didn't

14:33

do it , I feel like I started to fall apart a little bit , but

14:35

maybe we could talk about that at a different time . The

14:37

fasting I started off my reset challenge

14:39

with a five day fast and

14:41

I think you did three days . I think a few other people

14:43

in the gym did three days and I

14:47

want to get into . Is

14:49

this counterproductive to what we're talking

14:51

about ? Because by definition

14:53

, that fast is really stretching

14:56

that rubber band of like . I

14:58

view it as there's different

15:00

reasons behind fasting , but it

15:02

does give you some positive momentum

15:05

to try and restart

15:07

the way you eat , your relationship

15:09

with food , also just giving your

15:11

gut a break from constantly being stressed

15:14

and overworking . I think it's mentally

15:16

challenging more than it is physical , especially

15:18

the back half of it . The first

15:20

couple of days are pretty rough , like physically , you just feel

15:23

weak , a little hungry and everything . But then it

15:25

turns into this mental emotional battle and

15:27

by the end of it and there are some people that disagree

15:30

with fasting and I

15:32

think you need to know why you're fasting and for me

15:34

it's kind of just resetting I keep using

15:36

that word Everything

15:38

eating habits , letting my body get a break , and at the

15:41

end of that every fast , like day five

15:43

, I feel so good , mind

15:45

and body I wouldn't say I feel fit . I

15:48

remember I worked out right after the few

15:50

days after that fast , worked

15:52

out , did not try to crush it , still did not

15:54

feel good and I think we did a workout next to each other

15:56

. We were both just like slogging through it

15:58

, toast to barred , boxed to arms . I

16:00

was scared of every boxed over . I did that

16:02

. I would have paid to watch them , but it

16:05

was , you

16:07

know . I think it

16:09

takes the right person to take a fast

16:11

on and really reap the

16:13

positive rewards from it long term , because

16:15

there is a desire , once

16:18

that fast is over , to

16:20

go have a cheat meal , to go

16:22

make up for some progress , make up for a lost time

16:24

. As you will , can you relate and

16:26

kind of talk about the concept of fasting

16:29

and how this can set you up , kind

16:31

of tease this up for you . But you

16:34

have to be and this also a good first test for

16:36

you in terms of are you going to crash after

16:38

the reset slash open .

16:40

Yeah . So first thing I'll say is I'm not a doctor , yes

16:42

, and give any medical advice . This is all

16:44

anecdotal . You know stories

16:47

that I'll tell . The one thing I

16:49

will say is that I don't think we're stretching

16:51

the rubber band as much as

16:53

we think when we think about not eating for

16:55

three days . You know , evolutionarily

16:57

we're able to go weeks without food

16:59

. So

17:02

you know , when somebody says , oh , I'm

17:04

starving , I'm hungry , you know like I'm

17:06

going to get yelled at for this . But no , you're not

17:08

. Sorry , you've never been hungry

17:10

. Yeah , it's not in your life . Is that what you tell your kids

17:12

when they come up to you ? Yeah , yeah

17:15

, and you know , and I get yelled at

17:17

, yeah , so we

17:19

live in an age with endless

17:21

available calories , you know

17:23

, and for much of human

17:26

history those calories were not available

17:28

. So our body is very good

17:30

at adapting to not having food

17:32

. So at first

17:34

, you know , it was a question of okay

17:37

, can I do it , can I go without ? You

17:39

know what would that feel

17:42

like to go without food ? I did 24

17:44

hour fast . So you know , experiment

17:47

with intermittent fasting for a while , and

17:51

I do think it is a good reset

17:53

for your body , you know . You just

17:55

feel better after those

17:57

three days of you know

17:59

, everything has a chance to kind

18:02

of reset , everything has

18:04

a chance to rest . It's like taking a rest day from the gym

18:06

. You know your gut just doesn't

18:08

have to be constantly working . Your digestive

18:11

system is not constantly working to

18:14

break down the food , to use it

18:16

as energy . So , yeah

18:18

, there are some things that you have to , mistakes

18:22

that I've made . You know I

18:24

didn't taper myself off caffeine

18:26

the first time . I did an extended fast

18:28

. Wow , brutal , got that vicious

18:31

headache .

18:32

Remember that .

18:33

Yeah . So you do have to prepare

18:35

for it . It can't just be a ah , you know what

18:37

I'm going to take off today from eating . A lot of people do that

18:39

. That's a , you know they'll do off

18:41

and on daily fasts . But

18:44

I would say , you know , definitely check

18:46

with your doctor and make sure that you're able

18:48

to do it before you go for

18:50

an extended time . But I think there are some benefits

18:53

to it , but there are also

18:55

, you know , cons . So

18:57

one thing I found out when I was doing intermittent

18:59

fasting and started counting macros

19:01

is that I just couldn't get the amount of protein

19:04

I needed during that eight hour window

19:06

. It was just almost impossible . So

19:09

, unless I was eating a pound and a half of

19:11

ground beef for lunch , and just that

19:13

being it , I just wasn't

19:15

going to hit my numbers . So you know , for

19:19

people that are coming to

19:21

the gym every day and you have your numbers and you need

19:23

to hit those protein numbers . You

19:26

know , intermittent fasting , you have to look at how

19:28

your numbers are going to shake out and what you would have to eat

19:30

. You know , a lot of times when people

19:32

work with Kelly Kavan and stuff like that , what

19:34

they'll notice is they're not eating enough . You've

19:36

said this before , and

19:39

so intermittent fasting is going to put

19:41

a strain on the time you're

19:43

able to get those calories that you need

19:45

and the fats and the carbs

19:48

, so it's tough to do

19:50

so .

19:52

Let's wrap this up with talking about the open again . All

19:54

right , it is open season . After all

19:56

the tying

19:58

together what we've already talked about in regard to lifestyles

20:01

and reset . We see this

20:03

a lot , all the gearing up towards the open

20:05

, the excitement . You know we really do get excited

20:07

here for a long time . We talk about it

20:09

a lot , we make a big

20:12

deal of it the Tuesday after the open is over

20:14

. You know , for a lot of us it's

20:16

a relief . You're just like finally

20:19

it's over . I just want to get back to normal working out and stop

20:21

mapping my whole week around a Friday

20:23

workout and a Sunday repeat . Maybe you

20:26

know , and we will have a post open episode

20:29

. But there is a crash

20:31

that we can relate to . People that sign

20:33

up for these like qualifier competitions

20:35

where they travel , there's three days competing

20:37

. It's your entire life revolves

20:39

around a few workouts and

20:42

then all the end . We've seen and heard

20:44

many games athletes talk about this . I

20:47

remember Andrew Ager made a really great post about

20:49

this years ago , about the

20:51

second . It was over . It was like that's

20:53

it , like I've put my whole

20:55

life into this thing and that was it

20:57

. And do

21:00

you have any advice for someone that views the open that

21:02

way , because we do . We have a lot of people that , like they , are locked

21:05

in . They've been talking to me about the open

21:07

and training for an extra programming for

21:09

months , like 10 months , and

21:12

they're going to do great . I can't wait to watch them

21:14

, but I am

21:16

I always get a little worried in that scenario

21:19

that the second it's over

21:21

, it's not going to fill the cup the way they thought

21:23

it would and it's a crash . It's

21:25

a real crash . Is

21:27

there anything an athlete can

21:30

do over these next few weeks or

21:32

during the open to kind

21:34

of prep for that potential crash ? That's

21:37

going to kind of take away , you know , a lot of their why

21:39

behind their training .

21:41

It's a really good question , I think it's . I

21:43

think most athletes

21:45

that prepare for something big

21:48

take a decompressed

21:50

period for a couple days

21:52

, a week or two . I've seen you

21:54

do that every time something really big comes up because

21:56

there's such a big void once

21:59

it's gone , like you're like poof . I've

22:01

been like spending every weekend training

22:03

extra , I've been thinking about it constantly and

22:05

now I have nothing there to fill

22:07

that . That dopamine crash happens

22:10

. You don't

22:12

know what to do and I think

22:14

for most athletes , if you really build yourself up

22:16

for something , make sure you take

22:18

some time afterwards to

22:21

decompress a little bit . And I think that if you do

22:23

that before and you always say this

22:25

before you make any decisions about next

22:27

year or what you're going to do in the future

22:29

or how you're going to train or what else you're going to look

22:32

to do take that

22:34

time and just

22:36

do nothing . And

22:38

I think for most people that's such great

22:41

advice after every big event Just

22:43

take a little bit of time to

22:45

decompress and get some perspective .

22:48

I think when you , if you think about

22:51

like an Olympic athlete , right

22:53

and let's say Michael

22:55

Phelps there

22:57

was the last time he stood on the podium getting

23:00

that gold medal right and

23:02

what was he ? Like 30 ? Yeah

23:04

, right . Like now you've got 40

23:06

, 50 years left For

23:08

us . We talk a lot about the

23:11

long-term goals of health . So

23:13

I think , yes , taking that couple of days

23:15

after that open , after that comp

23:17

, and kind of reflecting on

23:19

all the work that you did , that's wonderful

23:22

. But I think that's also the first day

23:24

that you can say , okay , what's next ? And

23:27

Peter Atia , who is a

23:29

brilliant guy , loves finish reading

23:31

his book , but he talks about two

23:33

different ways to approach that . He says you

23:36

can either forecast , which is , you know

23:38

, looking at the next year , what are your goals for

23:40

the next year , coming up to the next open or the next

23:42

competition that you have ? And then

23:44

he also talks about back casting , which

23:47

is , what do you want to be able to do when you're 70

23:49

years old , 80 years old ? And let's start thinking

23:51

long picture and kind of make

23:54

those incremental changes to our

23:56

lifestyle that's going to allow us to do that when

23:58

we're 80 , 90 years old , hopefully 100

24:00

years old , and that's what we're doing , you

24:02

know . So there is always a next

24:05

day or a next step that we

24:07

can be thinking about , even after

24:09

the day , after the open , when you say , okay

24:11

, I'm done for now , Good , take

24:14

that breath , but your journey

24:16

is just beginning .

24:17

Right , yeah , to blend your two answers together , and

24:19

because you guys are both right that

24:22

at some point after

24:24

the open , after reset , you do have

24:27

to make a plan . It doesn't have

24:29

to be the day after , it doesn't have to be

24:31

as you peel yourself off the ground after

24:33

2324.3 . All

24:35

right , but there should be some sort

24:37

of like all right , what is next for me ? Absolutely , but

24:40

don't rush into it , saying that you

24:42

have to come up with that answer , because I've seen this after

24:44

the open to is people want to go full

24:46

bore into training for the next thing . So

24:49

there's like right , there should always be

24:51

a plan . And communicating with other people

24:53

about this plan , in my opinion , is vital

24:55

because whether it's a coach , a

24:57

spouse , a friend , something that's been through this

24:59

before , it's really important

25:01

to communicate your thoughts and listen

25:04

, because sometimes , when you go through

25:06

a situation like this , trying to avoid

25:08

a crash after the open , it's

25:10

just so much internal thought and

25:13

the more I've learned about mental health for

25:15

myself , but also other people

25:17

. The communication with

25:19

a social connection , which Adam talked

25:22

about earlier , it's not important

25:24

, it's vital . So have

25:26

conversations with people , find a support

25:28

group , find a good listener

25:31

, but that can also give some really sound advice

25:33

and that's usually going to come from someone that's been doing

25:35

this for a long time and has seen

25:37

the good , the bad , the ugly and

25:40

then start to think about where your

25:42

next step's going to be , but don't feel like it

25:44

has to be made , you know , the second after

25:46

the workout , because I do think there is value . My

25:49

favorite thing we used to do we just don't do it anymore

25:51

is we'd go away after the open , like

25:54

. My favorite trip I ever did with Ash was we

25:56

went to the Bahamas . It was literally the

25:59

Tuesday after the open was over and

26:02

it was such a perfect timing and I know

26:04

not everyone could do that . I'm not telling you to go on vacation

26:06

If you do , it could bring me

26:08

with you but it

26:10

was and we did that after semifinals

26:14

a few years ago , our quarter finals , I

26:16

forget whatever and to

26:18

Florida , and I

26:20

remember it was so much easier for

26:22

me to reflect on what I want

26:24

coming up , you know , and

26:27

if you're going to throw yourself back

26:29

into this blender of training and training

26:31

and work and stress and this and that , and

26:33

I don't think you get the clarity

26:36

that you think you want , you

26:38

know it's kind of like a lot of crowded thoughts . So

26:41

be patient , but when

26:43

, while you're being patient , know that you do have

26:45

to come up with your next plan , it's not

26:47

something that's going to come to you months

26:49

later . It's going to be something you actually have to put

26:52

a real effort into .

26:54

And as coaches , or

26:56

if you're on the other end of that

26:58

conversation , somebody comes up to you

27:00

and they say , okay , what do I do

27:02

? What are my next steps ? You know what's my

27:04

plan ? You know we get very

27:06

nervous because we don't want to give somebody advice

27:08

and have it not work out for them

27:11

. So I was at a training the other day and

27:14

you know , a great piece of advice

27:16

I got is that and I think it

27:18

can work for anybody is that , since

27:21

we have experience with these things , one

27:23

of the things , one of the strategies you can use is to say

27:25

for some , for others , for you , so

27:27

for some people , you know , the nutrition

27:30

thing has , you know , some people have

27:32

done paleo , some people have have done

27:34

keto . For others , it's just

27:36

been trying to eliminate processed foods . For

27:39

you , we can try one of those things

27:41

, but whatever it is , we're going to be there to support you and

27:43

I think having that support is a

27:45

huge thing and it kind of lifts

27:47

the responsibility of your

27:49

giving dogmatic , you

27:52

know , advice of what

27:54

. This is the one way , right , you know , because it's

27:56

not one way for everybody , absolutely . Some things

27:58

are going to work for some people , other

28:01

things are going to work for others , but the

28:03

support being there is the most important part , absolutely

28:05

Except for hook , gripping the barbell

28:08

.

28:08

Everyone needs to hook , grip the barbell . And

28:10

then if you say you're never going to do it , I always

28:12

just say you're not going to do it

28:14

yet .

28:15

Know who you are If you said you're never

28:17

going to hook grip .

28:18

All right , thank you guys . I hope that helps you

28:20

guys avoid any sort of post open , post reset

28:22

crash . This is maybe something you want to save for

28:25

that time period . Just kind of bookmark it

28:27

and come back to it after the open or after

28:29

whatever challenge you're on , whatever competition

28:31

you do , and that's it . We'll see you guys

28:33

next week . Thanks . Thank

28:37

you everybody for taking the time out of your day to

28:39

listen to the herd fit podcast . Be

28:41

on the lookout for next week's episode .