Live All Your Life

009 Binging VS. Consistent Practice: Ep. 5 of The Philosophy of Fitness

September 26, 2022 Cody Limbaugh and Tali Zabari Season 1 Episode 9
Live All Your Life
009 Binging VS. Consistent Practice: Ep. 5 of The Philosophy of Fitness
Show Notes Transcript

I think we can all recognize that consistent practice will get us closer to what we want in life, more effectively than binging activities. But today we explore some subtle and counter-intuitive aspects of the contrast between binging and consistent practice.

Tali and Cody are writing a book called The Philosophy of Fitness. This podcast series is an invitation to explore the ideas that we are developing for the book. Join us in the creative process!

Visit us at LiveAllYourLife.com

Show notes:
0:45 Icebreaker

2:50 Intro

4:15 Sustainable Results

4:26 More opportunities for progress

9:00 Ramping up: building capacity through consistent practice

12:00 Why do we binge activities when we know it's not the best approach?

13:20 Building your identity with your vision

15:30 Fitting your vision in the cracks

18:30 Unhealthy relationship with your practice

20:30 Life in seasons

22:15 Milestones, Benchmarks, and Goals

25:00 You can't truly "make-up" for a lack of consistency

26:30 Consistency allows more room for mistakes

30:00 Off days don't impact as much when consistent

32:47-34:37 KNOW THYSELF!

34:40 Lowering the barriers to progress

38:40 Time expands fear. Action cures fear.

40:40 More feedback, more data, faster learning

42:20
J.D. Roth

44:10 Opportunities to pivot - agility

49:18 Learning better

49:40 Build confidence

51:25 Growth in relationships

52:40 Cumulative results can be surprising

54:20 Process vs. Outcomes

55:20 End the yo-yo frustrations

57:40 Avoid over-correction

59:10 Create momentum!

1:00:40 A safer way to progress

Ready. I have an icebreaker for today. I was thinking about it on our ride home and out of freeway, freeway, riding city, riding and rural riding. Which one do you prefer for your motorcycle? Rural for sure, but around where we live, there's a lot of gravel roads and my thousand pound motorcycle is kind of precarious on gravel roads, but as long as it's paved.

Yeah, for sure. No contest. Yeah. Rural is my favorite too. City is just a little scary with the many drivers on the road, distracted drivers, for sure. And then freeway, I think is just kind of boring.  yeah. Freeway is tiring cuz it's long, straight stretches of. Seven or, or 80 or 90 mile an hour wind mm-hmm  mm-hmm

And so, after a while, it's just tiring, even with your windshield now much better. I forgot that you got a new windshield, is it great? Yeah. It's way easier to ride for sure. Well, and seeing all the bugs collecting on it. I know those aren't in your face anymore. Yeah.  it's nice to not have flies in my beard.

Uhhuh   yeah. How about you? Did you, which one of the three? Yeah, I said rural. Okay. Yeah. This freeway is boring and city is scary. Scary, right? Yeah. Yeah. It's probably a close to a universal. Yeah. Except for those speed demons who might like the freeway driving. He just like to go 120, just for the thrill of going a hundred.

20. Well, I like the rural because it's not super fast. I mean, it C it can be but I like being on the back of a motorcycle because I feel like I'm in a parade.  and I just like to soak everything in around me. It's your princess opportunity, Uhhuh . Yeah. Yeah. And it's just like, you know, you can see so much more being on the motorcycle than you can be, can see in a car.

And so I really think of it as the opportunity to like, be one with nature in a fun way, kind of like kayaking where you're just, you're like really on the water. There's not a lot of separation. Yeah. And so I feel like the conditions of writing rurally gives me more of that. You wanna introduce today's episode.

Yes. Today's episode is exploring binging versus practicing. And I guess it's really giving emphasis to pace of I guess, adding in athletics into your lifestyle and just all other things, I guess, too. Yeah. Or other practices. Yeah. Or anything that you're trying to improve really, right. Yeah. Yeah.

Really managing the pace there. Yeah. So philosophy of fitness podcast, forget what episode this is, but , it'll be labeled. And so we're gonna see what the carryover is like from some technical aspects of fitness and how it can apply to other areas of your life. So consistent practice versus binging.

Where do you wanna start? Do you. Something you wanted to jump off on? Well, this definitely made me think of binge eating because that's an actual term and an actual thing that I'm sure a lot of people can relate to. And I think it might have been a working against gravity podcast that I had heard, where they had said something to the effect of, you know, a binge eating won't make you fat, like one time binge eating mm-hmm  or like skipping one meal, won't make you skinny.

And so essentially they're saying that leaning too far to one extreme is not gonna be life changing. And, you know, wa is all about taking small steps for long lasting change. And I think that that is a huge theme here. Yeah. That doing anything too too much or to the extreme is just not sustainable.

And can sometimes lean into. Kind of unhealthy territory as well. Especially when we're talking about eating for one, but also training too. Mm-hmm , you know, people can really hurt themselves if they don't ease into things. Yeah. And I'm, I've constantly am finding that like out in the real world just yesterday I'm working at a restaurant this weekend that I worked at all all last year.

And so I got to see lots of new or some old faces and one of them was propping their knee up while they were eating. And I said, what is going on with your knee? Cuz it was all wrapped up and they had a an ice pack. Tied in. And she was telling me that she had overdone her training and hurt her knee.

And it was, she had also shared with me that she was told not to squat. And so she decided to do speed squats. I don't know how that seemed like an okay idea. If you were told not to squat or if you injured yourself while squatting, why that would be your go to, especially at such a high intensity. And yeah, I feel like that is a really common story that we.

See with a lot of people who were clients or people who don't have coaches too, mm-hmm  have a tendency to do that and really F themselves up, which will take you out of the game longer than if you were to manage that pace. Yeah. Or manage that intensity. Yeah. There's a serious condition that CrossFit actually was acutely aware of because of the intensity of the training.

And it's called rhabdomyalisis for those people who are listening, who don't know basically it's a, such an extreme breakdown of muscle tissue that it puts so much protein from the breakdown of the muscle, into your bloodstream, that your kidneys get backed up and can't process the festival. Oh. So it can lead to some serious like life threatening issues.

Mm-hmm  and for a while there CrossFit was sort of getting a bad rap for.  having that be a common condition is not, it's extremely rare. Mm-hmm  but there's another form of it. I think it's very closely related called compartment syndrome. Which is, I, I think it's the same process. I really think I, I could be ignorant here, but I think it's the same issue.

It's basically rhabdomyalisis, but it's more localized. So you'll see like swelling in someone's arms or something like that because it's like Rado in their arms. Yeah. And so they get swelling tissue and it takes a long time to recover from it. Well, you know that my mom had that, right? Yeah, yeah. Yeah.

From a fast walking race hood to coast. Yeah. So the reason I'm bringing it up is that it was kind of looked at as like, well, this is a result of too intensity, too much intensity in training. But honestly, as a coach, I only saw it twice in, you know, 15 years and. The two times I saw it were both with highly conditioned athletes who went on a two week vacation and they came back and tried to pick up where they left off.

Oh, that's surprising. Yeah, both times it wasn't a newbie who came in and did too much. It was always an experienced person who forgot that they had time off and just came in and tried to pick up where they left off. Oh, what is it about two weeks? I mean, I've had it in my mind that two weeks is like kind of the deadly zone almost like, what is it, what they call with the food handlers?

 With the food handler's license, what do they call that? Like the danger zone, if meat has been sitting out too long or something. Yeah. So I heard an interesting podcast the other day. I'm not sure if I agree with everything this dude says, but he brought up, I thought a really good general rule of thumb, which is if you are somebody who has consistent daily movement practice, and then you take time off, whether it's vacation or being sick, or you just feel like you needed it, or whatever that as a general rule of thumb, you should do three to four days.

Of coming back for every day, you took off as in like three days of easing in easing in. Okay. So in his case he took like 17 days off cuz he just wasn't feeling right. Like he, he was fighting something off or whatever. And so he multiplied 17 days, times four mm-hmm  and gave himself whatever that is like six weeks or seven weeks or whatever it was to gradually get back to the point where he had left off.

And that may seem like super conservative, but I think it makes a lot of sense based on what I've seen in my experience. Well, that's interesting because I know we had talked about here that I felt like I was kind of babying myself getting back into training as intensely as I am now. Mm-hmm  and it took many months mm-hmm  but maybe that was the right thing to do based on that that formula there.

Yeah. Cool. Yeah. And as far as how that might apply outside of the fitness realm, you know, I think that we can put those kind of pressures on ourselves for other things like with my writing practice, there was a while there where I was writing three hours a day, like clockwork six days a week when I was finishing my book and writing blogs and like, I was really, really into it.

But to expect myself to turn that switch back on now, after having some time off would be really daunting. Sure. It would be very daunting so, well, I'm probably not like all that productive. Yeah. Probably not. That's a big bite three hours. Goodness. So I think it would, you know, the way I started, the way I got to that three hours though, is I started with.

Anything a day kind of thing, like 10 or 20 minutes. Mm mm-hmm  and then after that was a practice and basically part of my life, my normal routine, then I was able to bump it up considerably to get the volume that I was looking for. Well, it takes conditioning like anything does, right. Especially to be able to do it well, you know, you can certainly sit there for three hours right off the bat, but like, what are you, how well are you gonna be using that time?

Or how well, or how good will the product be? Right. And right off the cuff. And that brings me really to my first point of the consistent practice versus binging concept for today's episode, which is if it's really when you're not thinking about it, it may not seem too intuitive that a daily, small practice would be better than like a weekly binge on something.

Mm-hmm, , it's obvious in the case. I think of fitness because obviously working out for 90 minutes. Once a week is not gonna, it could be actually detrimental, cuz you're probably gonna overdo it. And then the rest of the week, you're not gonna have any results stacking up mm-hmm . And so that seems obvious, but even for any practice, if you think take writing as an example, that's a creative practice, but for me to do three hours on a Saturday, you can imagine how less productive that would be unless in the flow and less practiced.

I would be then if I was doing 20 minutes every morning. Yeah. The time on a weekly basis is almost exactly the same if you, if you do the math, but that one binge would be so much less effective than a shorter daily practice for sure. I mean. Feel like that's something that people are catching onto when it comes to any kind of practice, like duo lingo, that language learning app, for instance, it is a daily requirement for you to get a streak or to maintain your streak.

And so you can commit to five to 10 minutes a day. And I think it just also like trains you to more like readily engage with something like wholeheartedly, as opposed to having to like really rise to the occasion. Yeah. Just like once a week. Yeah, yeah. Yeah. That's what I was thinking in my head, as I was speaking about that, if in the writing analogy is three hours once a week, I'd probably take 40 minutes just to kind of feel like I was getting into the groove mm-hmm , but as a daily practice of 20 minutes, that sort of ramp up, period's gonna be condensed quite a bit because it's just gonna begin to be a practice where.

The brain kicks in sooner, knowing that you got 20 minutes on the clock, and this is just what we do, this is, so then why would people feel compelled to binge if there's such a good argument? Not to, that's a good question, but I think, I think our modern lifestyle is I, I think it promotes that sometimes because a lot, like a five day work week kind of thing.

Yeah. Five day work week, and then people binge their weekends, whether that's binge drinking or binge, binge eating too. Yeah. Or I do so well all week and then the weekend comes and it's like, all the wheels fall off. Yeah. Or even something constructive, like they have a hobby or they're doing some creative craft or they're like, we are building a business and fitting that in one or two days a week, you feel like you're really sprinting for that day.

But it's because your work week is just so full it's, it's difficult to, to put that in. So I think modern lifestyle has a lot to do with that mindset. Yeah. And then we just forget, like we don't, like I said, we don't stop to think about how effective that is versus getting up a little bit earlier every morning and starting a practice that might benefit your hobby or your business or your meal planning or whatever that is.

Yeah. Like to take that daily dose. Yeah. I had Kind of a major theme that I wanted to talk about today and that's about how practices can be woven into your life in such a way that they become a part of who you are. Mm-hmm  and when you are binging like this, it's not, it's not something that we're practicing often enough for.

I think that to be the case. Yes. That's a, one of my notes that I had too. Was it really? Yeah, because I think if you do something consistently enough hopefully daily, but at least, you know, maybe you're working around your work week of five days a week or something like that. The more consistently you do something, I think the more it becomes part of your identity.

Yeah. Like if you're writing a blog every day or working on a blog every day, even if it's not posted every day, but you're writing every day consistently, it's a little easier to have the confidence to tell somebody I'm a writer. Sure. Whereas if you're binging once a month, It's like, eh, maybe not. Yeah.

well, and it also probably changes the way that you speak day to day. You know, if the written word is something that you are focusing on on a regular basis, then that will carry into your speech. Or if you are training every day, that might translate into your posture. Mm-hmm , you know, those kinds of little things, like they start to show themselves, like you can see out on the street, like anywhere you are, you can tell when someone is an athletic person.

Yeah. It shows in their body, it shows in their posture. Mm-hmm  I am always looking at posture  yeah. I think that dovetails into another one of my notes that I wanted to touch on today, which is just confidence, because if you're practicing something regularly, that builds confidence. But if you're, if you're not doing something consistent and it doesn't matter if it's working out or writing or.

Playing an instrument or like, whatever that is the sporadic approach to it does not build the same type of confidence because it's just not integrated into who you are and what your life is like. Well, and if you only have to make room for it, like once in a while, it's not really first of all, it's not really a priority, but it's not really I mean, if it's not part of your lifestyle if you are making the time to exercise every day, you don't make plans after work, cuz you've gotta go to class or you wake up earlier because you gotta go to class or, you know, right.

It, it becomes a part of your value. Right? I get a little ornery sometimes when I write about this, when it comes to any practice, really, but in the past with fitness clients who are new to fitness and they come in and they're, they don't have a history of working out. And I think they have this mindset of, I'm just gonna fit this in and.

Face to face I'm, I'm probably a lot kinder, but in like blog posts where I'm kind of like talking to everybody, you know, it's like, you cannot expect yourself to be fit. Like you see other people who are fit and fit it in the cracks. You have to make it something that you do. It's sort of like the way I've described it before is like, you don't, you don't fit in like going to the bathroom in between the cracks.

right. Uh, Some jobs require it, some jobs. Yeah. But like eating and going to the bathroom and taking a shower and you know, all these things we do that are just sort of basic functions. And then they treat working out as if it's optional. And I don't think it is. I, I really don't think it is. I know people don't do it, but they pay a terrible price, especially later in life.

Yeah, they definitely do. And so it's just a basic functioning. Like you really have to get that mindset. I think if you're gonna integrate something into your life of this, isn't an option. This is just something I do. I'm a person who trains I work well. And it's not just an external thing either. There are so many people who are motivated and I'm totally guilty of this at times where it's purely aesthetic or mm-hmm,  aesthetically driven.

But it's really about longevity and like taking care of your insides and yeah. Being healthy all around, not just looking like it. Yeah. Absolutely being capable. That's I, I kinda like that word mm-hmm  cause you're, you know, I think not to be too generalizing, but I think there's an age issue there because I know for me.

When I was in high school, the only purpose I had for training was aesthetics. Like I just wanted abs cuz I thought it would get me girls  well, you didn't like wake up feeling like garbage yet. Exactly. You know, that kicks in when you're in my case 25  yeah, exactly. And that's my point is like the older you get, not only do you, you face your mortality, like that's just a natural thing is you feel like you're immortal when you're 18 or younger.

But there's also not just mortality, but fragility. Like I being in my late forties now it's like, I feel sometimes like I'm, I'm just not as resilient and able to take unexpected things like I could when I was in my twenties. Yeah. You know, little aches and pains are so much more common and that's just a reminder to me that how important training is to be consistent because it also takes me longer to get back when I'm inconsistent.

Well, we've also, we've been talking a lot about like binging in a lot of unhealthy ways, but it can really go in the other direction too. Like what comes to mind for me is for me, like when it came to weightlifting, like that could be looked at as a binging experience, two, maybe over a longer period of time where all of my value as a person was, I was kind of like putting all my eggs in one basket mm-hmm

And I remember like if I would get injured or something, like, I would think that my whole life was over. Maybe it's not binging in like the traditional sense of like doing three workouts in a day, but it was more like there was an imbalance there where everything else in my life was essentially put on hold.

Yeah. Because I. Kind of overdoing it and my body also took a huge toll too. Yeah. You know, it's repetitive movement year after year, day after day. And I feel like I kind of got lucky that I was able to take a break in the way that I did, because it wasn't like an injury had taken me out of the game.

Mm. So I think binging can also happen like on short scales and larger scales too, in terms of time. Yeah. I tend to look at that as sometimes a necessary step to success at certain levels. And I think of that in terms of what people talk about of like living in balance. I don't think there's such a thing as living in balance.

I think the only way you could live in balance is if you were. For lack of a better term, a simple person that you just didn't, you didn't have a lot of desire for change or progress, and you're just kind of in a routine then that might be a balance for you. But I think to achieve anything, to grow, to like push to another level, mm-hmm  in any form of your life.

I tend to look at it as a pendulum swing where right. Oh, I've heard you say this. I love this. Yeah. So rather than a balanced situation at any time, you're gonna swing a little too far, one direction in order to make progress, but then you can swing back the other direction to like reconnect with relationships or, you know, put a different priority in your life to sort of catch up to the things that you may have sacrificed in order to make that progress.

Well, yeah. And it kind of goes back to the idea of life having seasons, just like, yeah, we experience in weather or the world and that we can't be expected to do everything all the time. That would be impossible. We have you and I particularly have so many interests. Mm-hmm  that. , you know, we want to dive more deeply into, but that also means that other things need to wait.

Yeah. Yeah. And I love the analogy of season because it's just such a part of nature. Not to seem too like too hippy dippy here, but like, I, I think there's something we can learn from that is this, this is the whole way that existence seems to work everywhere in the universe is that things go in cycles and, and seasons.

And for right now, you and I are both working full-time jobs. Mm-hmm  this weekend, you're working an extra job. Mm-hmm  we seven days a week.  yeah. We're coaching clients both live and remote where launching a new podcast. Are we benching two podcasts?  yeah.  What else? I mean, there's just so many aspects to our business that we're working on.

Oh. And then we live on our ranch. So we're also getting firewood on the weekends. Yes, right now it's just go, go, go. But one thing that helps me.  maintain some stamina in that is to know that it's a seasonal thing. Mm-hmm  I think by this fall the fire would've be done. So we'll be ready to settle in on for winter in, on the, as far as the ranch goes our podcast will be up and running and just sort of a rhythm.

And I probably won't work at my job by then because the business will be my full time. So I know being seasonal that it gives me more stamina to really keep pushing here. Well, it's also kind of like having milestones, like I know that goal setting is not your favorite subject, but I mean, there is a, a reason that people give themselves milestones it's because it allows you to like propel.

Enough momentum that there's like a checkpoint yeah. That you can start to like pivot or change or upgrade or downgrade, like whatever needs to happen at that time to reassess. Yeah. I think that's so important to like build into life and seasons will do that naturally. Yeah. Maybe not when you live in Portland, cuz it's like the same shit all the time, but when you live out here, like you really feel it.

Yeah. You know, seasons are real here. Like everybody who has a business, like there is an off season. Yeah. Or, you know, my social life totally tanks in the summertime here. Cuz we're doing so much, but in the winter there's a lot of free time to be inside. Yeah. For those of you listening all over the world where we live, we have four very distinct seasons.

I mean we have a rainy spring this year.  Really hot summers where it can get triple digits sometimes. And then an actual fall and then three or four or five feet of snow in the winter. It's for like four months. Yeah. So it's like real, real seasons which is, I think a. It's a great learning experience.

I think for me, as far as how we structure our lives well, in that you don't have control over everything. There's that too. Oh my gosh. There's so there have been so many instances where we are racing against the clock when the weather turns for yeah. For better or for worse, you know each one each season has like its own benefits and it has its own detriments too.

Yeah. Natural deadlines. Mm-hmm  mm-hmm  mm-hmm  I'm not anti benchmark, by the way. I think benchmarks are really important benchmarks. Okay. Benchmarks and goals are different though. Yeah. Yeah, absolutely. So my distinction of that, for those of you listening, who aren't familiar with, some of my work is that I, when you pin very specific results to a specific date and has to occur in a specific way, it just sets you up for a lot.

Needless stress where I think you can approach the future with a little bit more curiosity and wonder. But that doesn't mean that you might not have milestones or benchmarks to shoot for, you know, like in the gym. Yeah. I would love to get back to my old lifting numbers from four or five years ago.

And I think it's still possible, but I'm not gonna put a deadline on that for me, because I'm a different age now. I'm a different condition. We live in a different place. We, yeah, all of that needs needs to be taken into account. And I feel goal setting can be a little bit too narrow. Yeah. So I couldn't set for myself for instance.

Well, I'm gonna get back to my, you know, dead lifting in the 400 pounds range in six months. I can't do that to myself, but I can make progress and I can track that progress and just know that that is a benchmark that I'm looking to hit. Mm-hmm  yeah. So maybe binging is more of like a, I mean, it's gotta be something like more compulsive, like you're needing.

Like a dopamine hit or like mm-hmm,  immediate feedback, like right away. I mean, I think about binge eating and that must be some sort of like emotional response or like stress response. And then like, maybe overtraining right away as like, okay, well, if I start to train two times a day starting right now, I'll get to where I wanna be two times faster.

Mm-hmm  like, there's gotta be some sort of like emotional need that is needing to be alleviated like right away. But it's not really like a fully baked idea. Right. Cause if you really think about it, like very recently, my sister had taken like a few days off of whatever she does for. Movement, whether it's like a dance, she does a lot of dance classes.

And I think she's actually doing some personal training with my mom too. She was sick or got busy. And so she missed a few days and she just says, well, I have time to do two workouts today. And I straight up told her right away, like, don't do that. Yeah. Like I don't even have time to tell you what's wrong with that, but just don't do it.

she did it anyway. Probably FD up her back, but she wasn't able to do anything for like the next four days. Ouch. Yeah. Was, I know it's like such a hard lesson to learn. I'd like to think that it only takes the one time to like really solidify it, but I guess if enough time goes by, you just forget. Yeah. I think fitness is such a wonderful analogy for that because it's so physical.

It's just apparent, but that is really the same. Like you can think in terms of psychology or mood, you know, energy wise because I've done that in the past too, where I'll get behind on the blog for instance. And then I feel this self-induced pressure to, I gotta get three blog posts this weekend to make up for the two that I didn't do last week.

And it puts so much pressure on me then all the joy is stripped out of it. Probably not as good a work. Yeah. And it causes a fatigue that just makes the next week even harder. Cuz you just had to push through that. And so I think there's some carryover that you can see there in all types of, of work besides just physical well, and there's also a good opportunity there to be like honest with yourself that like, okay, I didn't do great today, but there's also tomorrow.

Yeah. I don't have to like make up for what I didn't do. And I mm-hmm  I think you're right. Like there's pressure like that in all different kinds of ways. Like for instance, I have a monthly call with my online clients and I had forgotten about one and rather than, rather than like trying to offer up all sorts of ways to kinda like bandaid it, it was.

Oh shit. Sorry. I forgot about this. Mm-hmm , let's move forward with trying to do it better. You know, this is just something that I'm piloting with online clients and trying to see, like, does this make sense for my schedule for their progress? Making sure that like we're all on the same page and this isn't something I wanna offer.

And so I think. A tendency too, with this like binging or the guilt that comes along with it as like the motivation is kind of a lack of recognition that like, it's okay to fuck up. Like this happens in my nutrition coaching all the time. Like as a client mm-hmm  I am always being told, like, we're gonna try more.

We're gonna try better tomorrow. Like, do not slide back into shitty habits to try to cover up your mistakes. Right. And you and I talk about it all the time that saying, I'm sorry, or saying I made a mistake are just like two things that most people feel really uncomfortable about. And I'm not saying that as somebody who does it perfectly, but I'm also saying it from somebody who has been like semi rehabilitated  for doing that to the extreme, like I used to hide my report cards underneath a rug in our house, cuz I was like too afraid to tell my parents that I did a really bad job this year or whatever mm-hmm  I was an expert.

Hider of all kinds of things and like just giving yourself a little slack and aiming for better results. Next time mm-hmm  is so much more like it's less stress inducing than being like, oh, I have to make this up. Or, oh, I have to train twice to make up for the two days that I lost. Yeah. Yeah. You have to like, keep clear that like you have to, you have to maintain the course.

You can't like ramp shit up, especially if you've like changed your equilibrium to make up for a deficit. Yeah. It's weird that that would be like our inclination, but like, gosh, it's so obvious that that would really tip the scale too far. Yeah. And there's another aspect to that too, which is that there's an opportunity cost because if you, if you're trying to do three workouts, A day for two days, because you missed four days or whatever, you know, whatever the math is there.

Mm-hmm, , you're also, that means you're spending a whole bunch of time working out that you could be doing other things. So you're slipping somewhere else. Yeah. Like you can't go back in time and get time back. Well, yeah, there's only so much time you have. Yeah. And so there's that opportunity cost. I think this brings up another point that I'd like to get across when it comes to consistent efforts versus binging, is that let's say for an analogy that you you're gonna do the same amount of time weekly.

And so if you take 20 minutes a day for an activity, it could be. Or once a week you do that same amount of time, bit all at the same time. So that's like 140 minutes. Mm-hmm  all at once. Besides some of the, the aspects that we've already discussed. There's another thing that I think people forget about, which is if you miss one day or even if you don't miss a day, but you're just having an off day, like maybe your creative juices aren't flow or you're feeling under the weather or whatever it is.

If you miss one day and you have a once a week plan, now you've got two weeks of a gap. Mm-hmm, , mm-hmm  between your practices. But if you're doing a small chunk every day, every day, every day, every day, then when you have an off day or you accidentally skip a. You've only lost one day. Yeah. And you're right back on it the next day, instead of waiting another week before you can get back to it.

For sure. That's huge. Yeah. And right now we're kind of forced into that with some of the things we're doing. Mm-hmm  like for business, that's how I'm feeling with our business growth plans is that I only have one or two days a week to really devote to it. So if we travel that weekend, man, now we've got a two week gap where nothing's happening.

Yeah. I mean, that's what we, how we felt about recording. Yeah. So just another aspect to, or it's just a different way to think about it. Like to really visualize it. Yeah. And to advocate for small consistency instead of a big binge here and there. Yeah. I actually had something similar like that come up with a client this last week where she went as far as to warm up for her training session, even put her first weight on the bar and just was like, no, not feeling it.

Like I've just got too much going on right now. And You know, sometimes I think pushing through can help you kind of get through some of those valleys. But sometimes it can dig the whole deeper. Yeah. You know, if you really don't let yourself off the hook every now and then, and I told her that because I told her it was like, totally fine, because she is a workhorse, like she kicks ass 99% of the time.

Yeah. So to left yourself off the hook every once in a while, so that you can come back to training next time, refreshed, excited. Mm-hmm  whatever that is so much more valuable than like digging that whole deeper. Yeah. And then, you know, we talk about it with clients too. Like, you know, don't push yourself so far that you don't look forward to coming back.

Right. Right. Yeah. Like it's gotta be manageable and like just enough of a challenge that you're making progress, but like don't beat yourself up. Like sometimes you do have to walk away. Mm-hmm  yeah. I think you bring up a good point to, with Emily, is that, that. Her consistency up to that point, sort of gave her the right to be able to know herself.

Mm-hmm  well enough to know that it was a right time to take off. Yeah. If you're not consistent, then you can't even trust yourself. You can't trust your body because if you're not training consistently, your body's gonna wanna cop out all the time. Yeah. It's a slippery slope. And so if you try to listen to it, it it's garbage, you know, and that's the same with nutrition.

You're eating sugar all the time. You're, you're not going to be able to trust your cravings cuz your body's all screwed up. Yeah. And it's really the same with, with anything, whether it's, again, we get back to writing or playing an instrument or whatever. If you're copping out all the time, you can't trust yourself because you're ingrained.

Like people will try to conserve energy. It's just part of our like evolutionary adaptation is to do as little as possible because.  it's important if you don't know where your next meal is coming from to not expend a bunch of calories for nothing. And so there's this natural inclination to like conserve energy mm-hmm  but if you're really, really consistent and you're, I don't prefer the word discipline, but consistent practice.

I don't wanna say it. It earns the right to take a day off, but I, it really does help you to know yourself better to know that if you're really not feeling it that day, it's like, oh, this is different. Yeah. You like develop a sensitivity. Yeah. This isn't a cop out. This is really, I need a break. I haven't thought about it that way, but I think it makes a lot of sense.

Like, you are much more in tune with yourself. Yes. If this is something that you're approaching every day, as opposed to once a week. Yep. Yeah. So I think consistently consistency really breeds self knowledge, and that is priceless. I mean, I think like the old. Adage from ancient philosophy know thy self, like that is like the foundation of wisdom.

Well, it's like the capabilities that you were talking about, you are gonna be more aware of what your capabilities are, if you are you know, sitting down to tea with them every day. Mm-hmm , you know, it's just something that it doesn't, it doesn't make so daunting anymore. And like we were saying earlier, like it just becomes a part of who you are.

And I think that that is what is so amazing about certain practices that they really can change our lives, like to a cellular level. If you give them the amount of like the amount of dedication mm-hmm  that we have experienced at times with certain disciplines. But I do think that that takes.

Managing how you go about it. Like not diving in all the way. Yeah. Right away. You touched on something that I've been wanting to bring up, which is the fear factor of it all. So again, with binging versus consistency, if you have a consistent expectation for yourself, you can dial it down to a lower barrier of barrier of entry.

So do you mean maybe more like for training as an example, maybe starting with 20 minutes of intentional activity a day is a lot easier to approach than, Ooh, I'm gonna go to the gym on Saturday and get, or like go to a class. Yeah, yeah. Go to a class or a 90 minute, you know, hot yoga or something like that's, that's daunting.

I laugh because a lot of those hot yoga places will give you like a week free once a year. And they end up being like the most miserable experience ever, because I'm not conditioned to move for an hour in like a hundred degree room. Yeah. And then it takes like a whole year for me to forget how much it sucked.

And then I do it again. Yeah. Well, I have a theory that I created quite some time ago where I was looking at the fear of starting something new and you I'm story of my life. I'm sure you have approach. I'm sure that you've experienced this while approaching a bar. If it's like a PR where there's a little bit of fear involved.

Mm-hmm  like sometimes when you lift, there's just a little edgy fear that. And I've seen it. Few different kinds. Yeah. Yeah. There's also for those people who have tried box jumps, like, Ooh, you get up to it. It's like, oh, I feel confident about this. And then right before you start to jump some inner voices, like don't, don't do it.

Don't  another analogy that people might be able to relate to more, cuz they probably seen this. If, if they haven't experienced it themselves is maybe jumping off of a diving board or something. Whereas like you get to the end of the diving board, the longer you stand there and stare, the more fear grows.

whereas if you just keep walking, don't even stop, just go right to the end of the board and jump. Then you don't have, you don't have time to be too fearful. You might get butterflies like you, the fears could still be there, but it's gone as soon as you're hitting the water. So I just wanna give an example before you round this out, cuz I don't wanna forget it, but I can almost tell when a lifter is going to miss a jerk.

And the reason I can tell is. I count how long it takes or I just notice how long it takes, but after they're clean, where they go into the jerk. Yep. The longer you're up there, the longer you're realizing how fucking heavy that bar is on your shoulders. Yeah. Yep. And you can just see it where there there's this delay.

And that's why I teach my athletes to take a, like exhale, as you stand up the clean, inhale to prep for the jerk and go right in it. Mm-hmm,  the longer you Dole up there. The more that weight starts to set in and you can see it on their faces. And so any lifters out there, I highly recommend cleaning up this particular transition.

It's if you train it regularly enough, not only will you just naturally start to move that way and your breathing will become more More what's the word advantageous mm-hmm  to your lift, but yeah, you're, you're essentially training yourself to like move through that transition without being super conscious of like how much weight you're about to put overhead.

Yep. Yeah. So in my theory, I think that time before action is, is almost like a mathematical equation. The longer you wait to take action, the more fear builds up for sure. And action cures the fear. So for another example that maybe something like professional, like writing a book, for instance, the idea of writing a book for most people is so fricking daunting that they don't ever start.

Whereas if you develop a short practice is like, oh, I'm gonna write for 20 minutes every day in a year, you will have a book mm-hmm.  and it didn't, there didn't need to be any fear around it because you're just immediately acting upon it. But if you sent bent that same year, thinking about writing a book, it's gonna build in your head to be a much bigger thing than it actually is.

And I've experienced this so many times in my life. I have to really catch myself because it's a default, like, I'll think of this new marketing thing I wanna do or starting this podcast, or, you know, whatever it is. I tend to build shit up in my head to be way harder than it actually is. But that only happens when I've already procrastinated.

Yeah. That does not happen if I just sort of move into it. Well, gosh, I feel like that happens in all sorts of ways and I've become. More aware of it now. So I don't really let myself get away with it as much. I definitely can lean too hard in the other direction where I say yes or act on things very, very quickly.

Yeah. To a point where it can make my partner a little bit uncomfortable or like rush the process sometimes. But I'd say I experience that mostly like in my personal relationship. So like, if something is festering or building, or like there's a rift between us, like, it's easy to just like, I'm gonna put that on the shelf.

Mm-hmm  but that just prolongs the suffering truthfully, and it can make the, the conversation that I need to have scarier. But if I just kind of like check things out right away, then that just gets alleviated right away to yeah. Yeah. Put it to rest. Yeah. Yeah. So another what are we saying? Score point for consistency versus binging.

The other thing I think that does is it gives you. More opportunities for feedback. Mm. Yes. So consistency on a daily basis is gonna give you constant feedback, whereas a once a week binge on some practice or habit you're not gonna have all that feedback all, all week long. Well, this is the same argument for weighing yourself every day.

I know I don't like recommend just anyone to do it, but in the program that I work with we encourage weighing yourself every day so that you can actually see fluctuations in weight and kind of disassociate a lot of like emotional triggers that we have or attachments that we have to our weight because it's moving all the time.

Mm-hmm  so if you weigh yourself like once a month and those numbers are drastically different, you're not seeing all the data points between them, right? You don't have. Enough information to be able to understand what those numbers mean. And so, you know, even when it comes to weighing yourself, there is the suggestion to do it at the same time every day.

Right? Like the idea is that you are going to be comparing oranges to oranges as much as possible. So it sounds like weighing yourself every day is more of like an obsessive sort of thing. But for me, it actually like puts me at ease more mm-hmm  like, I can understand the data much better having more of it as opposed to sporadically, like we've been talking about everything else where it's like, oh fuck.

Like, I don't know how to respond to that. Or it just kind of like, lets all sorts of other things. Fill those gaps. Yeah. I've heard those people who are maybe more data driven, but speaking to your point as JD, our good friend, JD Roth, he actually when he was working with me. For this, he would track his weight daily mm-hmm

And at the time I didn't recommend that he did that, but the way he did it made a lot of sense. So he would do a daily weigh in and then a weekly average. So he was able to take those seven, seven data points, average it, and then you could easily see. He was losing weight, like almost every single week, even though if he had just taken Sunday to Sunday to Sunday to Sunday, it may not have looked that way at all.

Right, right. Yeah. Oh, that's interesting. That's definitely taking it a step further, but I'd like to try that. So, yeah. And then of course it's even more apparent, like on a monthly trend, it's just like a line down, like he's obviously losing weight month over month, but on any specific day in that month, you could see where there might be a heavier day on in August than there was in July.

Mm-hmm . So if you just happen to weigh that one day, then you're psychologically screwed. Cuz you think you're gaining well, it's the only card you're being built. Yeah. Yeah. It's funny. Cuz this can really translate into a lot of different things and you and I were talking about our finances earlier and just talking about like consistently checking.

In, and my mom and I were talking earlier this morning and she was saying, you know, when I was growing up, my parents would have a budget meeting once a month mm-hmm  and, you know, they would know to like to get out of the house or something, because it was such a tumultuous day. And I could not believe that they had only had a budget meeting once a month.

Like that would drive me crazy Cody and I have a budget meeting once a week. And I love it because I, we were saying earlier today, like when you turn a blind eye to your finances, like it can just get outta hand so fast. We don't even have a midweek check in once in a while. If we've accidentally like spent unplanned money, then we, or if stuff comes up.

Yeah, yeah, yeah. But that, that data feedback of consistency versus binging is so huge just in building confidence and in giving you direction. Of how to change. So you can make, you can pivot and make changes as needed a lot easier with a consistent practice than with a binging practice. Well, and your performance can be more predictable too.

Kind of like the weighing yourself every day. Mm-hmm . There was a long time in my weightlifting career that, you know, a weightlifter will compete. Maybe four to five times a year mm-hmm  and that is taking into account how long a program takes to work through. That takes into account. Weightlifting is not the most  popular sport.

So in terms of events, that's just not something that's happening. Like every weekend, like CrossFit events happen all year round. And my performance was really inconsistent for a long time. I'd have a great meet shit, meet great meat, great meat, shit, meet shit, meet. It was just really unpredictable. And so my coach at the time had actually suggested that we try competing every month for a year.

And these would definitely be meets that I trained through. Like I wouldn't peak for all of them, because that would just be impossible and exhausting and very Bulgarian like . And I I actually ended up having an incredible year, like it was really. It was a lot of work, but meets no longer became a daunting thing.

You know, your adrenaline is rushing like crazy when you're competing and all eyes are on you. And lots of like make or break moments. But when I was doing them so consistently, like it made them feel like no big deal mm-hmm,  competing was just fun. And it was just like something that I did all the time.

And so, you know, now having taken so many years off of a competition, I can imagine that the next time will feel really daunting. But if I really like try to tune into what I was able to experience in the past, in terms of weightlifting meets, just being another point of data mm-hmm , then that can really mitigate how much fear might take over kind of like what you were talking about.

Yeah. In terms of letting that build up mm-hmm . That was a really good example. I kind of forgot about all that. Yeah. Yeah. I was, I was there to experience that with you and it was really cool to see because those, the nerves and the jitters and everything were just like dramatically different six months into that process than it was at the beginning.

But it was also exhausting too. Like not to say that the whole thing was like super wonderful all the time. Like it got really monotonous or really taxing after a while. Yeah. To be like, all right. Another meat, like not only does that add up, you have to pay money every time you compete. But you're rising to the occasion, but in terms of my performance, just like the weighing in thing, like I had more data points to work with mm-hmm  and my performance was super consistent.

Like I was able to hit, you know, 90 kilos in a cleaning jerk. Many times where a lot of other lifters you know, might only experience that like once a year to be able to hit that high of a percentage of their lift. Yep. And so it did make those heavier lifts, less daunting. And I was able to get more reps at that highway under my belt.

So, you know, theoretically I could probably lift a lot more. Yeah. Well, and there's the feedback situation allowed you to pivot training to, or your coach? You know, you could make modifications based on performance a lot easier than if you had waited a whole year realized, oh crap, we've developed this habit that we don't, we didn't see it in training.

Yeah. Because it wasn't pushing the envelope, but you saw it in competition because you're, you know, you're maxing out basically. And that more frequent feedback gives you opportunity to pivot sooner. Well, and that was another thing that My online client and I made the decision about two when it came to feedback.

We had initially agreed upon doing a once a week check in. So I look at all of her videos and then gave her all of my feedback all at once mm-hmm  and then I just kind of organically started to move into giving her feedback within 24 hours of every single time she would submit videos. And so she was able to take that feedback and put it into the next training session.

Right, exactly. So rather than like having it all shoved at the end and then having like a binge, if you will, of information mm-hmm , that can be really overwhelming or unclear as to which rep I'm talking about. So it was kind of hard to know what specifically needed changing. Now she's getting feedback much more immediately and able to apply it right away.

So I would imagine the rate of progress is much faster. Mm-hmm  like, we've been saying all along. Yeah. And it's not only faster feedback, but it's more, it's easily, it's more easily assimilated. Because, like everybody knows, if you go to some weekend seminar and you're listening to a speaker after speaker, after speaker, you're not gonna retain nearly as much as say you might, if you listen to a half hour podcast every day on the same topic, mm-hmm,  because it's just so much easier to assimilate information in chunks instead of a big binge.

And that's true of skills as well. I mean, you're gonna make much smoother at faster progress learning to play guitar 10 minutes a day than an hour and a half once a week. Mm-hmm,  not just because of the physical pain of fingers and all that, but there's part of assimilation for information is when you sleep.

So your circadian rhythm and your sleep cycles have a lot to do with you assimilate assimilating new information. So a small daily practice is going to integrate skills knowledge progress in of almost any kind.  is going to be assimilated better in small chunks done daily than a big chunk once a week.

I would say we have a lot of compelling arguments here. Yeah.  Are you through all the points that you had lined out? I'm not sure because my screen keeps shutting off  so so one thing that I think we've touched on, but I just want to really emphasize is the confidence issue, because consistency develops confidence because you are in an active mode more frequently.

Mm-hmm . Whereas like I said before, the longer you wait to do something, the more fear builds up right. Is sort of the opposing side of the confidence equation. A lot of people I think, are under the impression that confidence comes through success. So all my confidence, like in the fitness world, my confidence comes when I hit this.

Particular lift number, or my confidence comes when my body fat is at a certain percentage, but what I've witnessed and experienced myself is that confidence comes when you're consistently moving toward progress. So just making progress builds more confidence than actually hitting the goal. Well, and I would also say alongside that is like building familiarity.

Like the more that you're engaging with something, the more you can pick up on its nuances or a lot of its complexities. And I think that that's gonna come out in our next episode too. We're gonna be talking about like. Surrounding ourselves with like-minded people or creating a culture and the power of association.

And I think that that is kind of a natural byproduct when you are engaging with something more regularly, as opposed to sporadically mm-hmm  it, it's more enriching in a lot of like unexpected ways. You know, if you are going to like, you know, a cooking class multiple times a week, like your relationship with those people will be an opportunity for growth as well.

Like I think about when I was working at the restaurant all last year, I was the one person on staff who worked the fewest hours and everybody else in that restaurant had really gelled and like hung out with each other all the time outside of the restaurant. You know, worked together many hours before I would show up.

And I really felt like I was on the outs the entire time that I worked there. And it's not to say that they weren't interested in spending time with me, but like I did not have the same level of commitment or the same amount of hours under my belt that they all had together. Mm-hmm, , you know, there's a lot of other things I think that can come from creating consistent practices that maybe aren't super obvious mm-hmm,  like building relationships or, you know, even being able to specialize to the point where like you do come up with your own theories about things like you get to see so much more when you know, you're engaging regularly.

Yeah. Yeah. I think there's a cumulative effect to consistency that is very underestimated because small movements every day can just. Accumulate over time to where you look back and is like amazed at how much you've done, because it didn't feel like a great volume mm-hmm  I've experienced that with training in CrossFit specifically, a lot of times there'll be structured workouts to where you're doing five pullups and 10 pushups and 15 squats for 20 minutes.

And it's these little bite size numbers. And then at the end, if you stop and do the math, it's like, holy shit, I did 120 pull up, you know? Yes. It's like, whoa, if you had told me that the workout was 120, pull up, I would've walked out the door.  yes, totally. Yeah. And so I love when workouts are scored that way.

Sneaky. Yeah. And that's, there's a lot of sneakiness in CrossFit that's for sure.  but I think that can be sort of widened out on a lens to see how that can happen. Like with my book writing analogy, if I, you know, if you brought to me the book that I wrote and said here, you're gonna write this in the next year.

I would've been like I don't think I can do that.  it's a few hundred pages like holy crap. But just getting into a daily routine of touching it every day and just sort of focusing in for short bouts, looking back over year, I was kind of amazed at how much I'd written, because it didn't feel like a lot of effort.

It really didn't feel hard. You know, it was, well, you were also like really intent on the process versus the outcome too. Right. Which I think plays well with this concept. Yeah. But I had to be cuz that's what the book is about.   right. But I had also mentioned earlier how consistency can be on different scales.

And I think about our logging practice practice, our logging obligation  you know, we have been in the situation where we've had. , you know, really scramble at the end and get a lot done in a short amount of time to get all of our firewood in and we're effing dead. Yeah. By the end of that time. But we've been hoping to get started on it early enough that we can like sprinkle it in once or twice a week.

Mm-hmm  so that it's a consistent process as opposed to piling it all up at the end and being super stressed about it because we are on a time. Yeah. We have a limit for when it needs to be done. Yeah. So to bring this around, there's just one other last thing that I'd like to bring up as far as the results of consistency versus binging.

And this also applies to say goal like goal oriented objectives. That are time based versus just being open to progress on a consistent basis. And that is the, the concept of yoyo people, yoyo diet, for instance, mm-hmm  and it's, I, I really despise dieting in general because I think that there's this idea of, oh, I'm gonna really dial this in.

I'm gonna get the results I want and then I can back off and that it's like, we should know this, but for some reason, it's just not all that intuitive that if you back off, that means you're gonna go back to your old way of doing things that got you to where you didn't wanna be in the first place.

Mm-hmm . And so then you end up on this yoyo diet. It's like a, it's like everybody knows that term yoyo diet. Yeah. Cause they know what it means to go up and down and up and down and up and down. We've seen celebrities even do that, this like really obvious, like they're really heavy. And then two years later you see 'em in a movie and they're ripped and then they go back and forth and back and forth and they struggle with it.

But is it okay when it's a part of your job description?  well, I'm just using it as an example of some celebrities. I didn't wanna name names, but, well, okay. I will. So Oprah Winfrey back in the day when she was hosting her own TV show Uhhuh,  she really expressed this frustration, you know, she would get heavier and then she would come back like the next season.

It's like, holy crap. You know, like you look amazing and do this, but she went through that cycle several times before she finally like found an equilibrium of consistency. And health, you know, and I only use that as an example because it's obvious when it comes to dieting that so many of us have experienced it, but it is.

So it's such a foundational principle that I think it carries over to almost everything. Well, that's why I hate fasts and I hate 30 day challenges and stuff like that. Yeah. I'm planning on creating a challenge in our business. But my, my, my point with the challenge though, is to introduce the concepts that we're talking about though.

It's like, let's start, let's try to make such small changes that they can be integrated on a daily basis and just see how consistent we can be. That's the only challenge, the challenge isn't well, that has to be ones that you like resonate with and agree to. Like, if you're gonna be like, I'm not gonna eat sugar for 30 days.

And then after 30 days, like you want to still have sugar in your life. Mm-hmm,  like, you're, you are kind of pigeonholing yourself into a position of like, what's the word. Of deprivation. Yes. Yeah. Like only making it more attractive. Yeah. And if there's one thing we know about humans is that when you restrict something too much they're likely to swing in the other direction on that pendulum and overdo it.

Yeah. We see it with political restrictions. We see it with parental restrictions. Totally. You know, oftentimes the kids that are in a lot of deception issues that kids have, it's because of overly restrictive parenting practices and they've, you know, it's kind of like a survival mechanism. It's like, oh, you're not gonna let me do anything.

I'm gonna do everything, but not tell you about it. I'll tell you. Yeah. Yeah. So I think it's a broad concept that can be applied to so many different realms. That consistency allows for more honesty, more self knowledge, better feedback. Like all the things that we just talked about. It's just so compelling to me to take whatever objective you have of something you want to achieve.

And instead of breaking it down into step by step, here's how I'm gonna achieve it. It's more like how can I begin a practice in my life to become the person who is the type of person who has that thing that I want. Yeah. And it has to be something that is like realistic and compelling mm-hmm  and sustainable.

Yeah. You know, those things, I think. Together is what allows that practice to build into something more. If you are, if you start by saying I'm gonna run five miles every day, that might not be something that you can keep up right off the bat. But if you're like, I'm gonna walk to my mailbox every day, our mailbox was quite far away.

So I guess that's why I came to mind. But I'm gonna walk to my mailbox every day. Like that is, that's a way of building momentum. Mm-hmm  too. You had talked about a low barriered entry mm-hmm  and I think that that's really important to like, get real with, yeah. I can't believe we didn't mention momentum up until this point.

I had it actually as a note. Yeah. Good. Cuz that's that's a really. Underrated aspect too. Is that having momentum? I mean, there's a reason why, like it's a law of physics, right? Mm-hmm  when something is in motion, it tends to stay in that motion. And it's the same with your practices or anything that you're pursuing is that small daily practice really just makes it so much easier to continue than to stop and start, stop and start, stop and start.

Yeah. It allows things to build or to deepen and it's easier to keep going than to get going. Yes. Yeah, for sure. Yeah. It can attest to that. So hard with the, with our professional lives, our physical activity, like after that whole year that we took off. Gosh. Yeah. I'm really glad that that's behind us.

And I've said like, I'm never gonna take off that much time. From training, like ever again. And doesn't mean like, I have to be exactly where I was like, I'm gonna allow that road to go wherever it makes sense to now that I'm in a different place in my life, but coming to a full stand still and trying to restart again.

Sucks. Yep. I don't recommend it. Yep. I mean, that's why there's first gear in a car because you can't start in fifth gear from a stopped position because it's so much harder to get that mass moving. Yeah. So you know, it's way easier to shift gears in a car that's already moving. Yeah. It's also easier to steer you can't steer a parked car, so, right.

Yeah. You can change a lot more readily. There's something that we kind of started the podcast with, but maybe didn't say implicitly, which is, you know, I talked about people getting rad a dialysis because they took time off and then tried to restart. Yeah. I was kind of surprised if that was your, your go to cases because I had always had it Explain to me that it's mostly common with folks who are like, just getting started.

Yeah. But a lot of times those people can't push themselves. Right to a point where they can, that's a good point. And that's why I've seen it with more experienced athletes, but it can also happen with movements that are incredibly, incredibly repetitive. Mm-hmm  that are super scaled. I had a friend who was a coach who had experiences with a new client and I think it was like jumping pullups.

Right? Like that is something that we will put people on right away as a pull up variation. But if they did like 50 reps in a row yeah. That could be a recipe for it. Yeah. I learned that lesson the hard way, too. So as a coach, if the workout calls for as many reps as possible in a certain amount of time, I would make sure that they're doing a hard enough scale that they can't do very many mm-hmm

Whereas if it's five reps per round, they can do an easier scale, but they're not allowed to just bump up the volume because they can. And that really helps to mitigate that, but to carry over into the non fitness realm, I think that it's important to point out that. Inconsistency in fitness training can cause damage.

So your workout can actually make you less fit because it's injuring you somehow because you're binging it instead of ramping up gradually and being well. We see that all the time with people who are doing what is called RX or the prescribed movements, when maybe they don't have the capacity to do it.

I mean, we see injuries from that all the time, but I think that can be carried over to other aspects of your life because binging can really be a detriment. It can injure you in certain ways, whether it's even if it's a practice that you feel is healthy. So outside ex outside of exercise, maybe even your professional life or whatever those binging moments can cause burnout, you know, Relationship stress.

There's all kinds of ways that you can damage yourself yeah. By binging versus just integrating something consistently into your life. Yeah. Or even more an extreme causing trauma of some kind. There's a lot of safety in consistency, I guess. For sure. Yeah. You wanna wrap it up? I think so. Okay. I think I've got enough out and our next episode is gonna be on the social aspect.

Mm-hmm  and of our training and that we've experienced with co with coaching and being an athlete and then how that can carry over to other areas of your life. So in terms of performance, yeah. Performance and the connection with other people and how that affects you. So I'm looking forward to that episode.

Yeah. Stay tuned. Anything else you wanna. That I love you.  all right. So this is the philosophy of fitness podcast, be sure to subscribe and share and rate and review and all those kind of things because yeah, marketing for podcasts is tricky. There's really no good way to do it. People on social media, don't just jump on to an app to listen to a podcast.

So the only way that we can grow and reach more people and improve mm-hmm  is for your feedback and consistent feedback for sure.  it would be great so that we can improve and yes, we need those data points. Yeah. And just as a reminder, in case we haven't mentioned it lately, this podcast is our foundation for writing.

A book together. So I love that you emphasize the tea in writing. Yeah. Well writing sounds like writing horses, right? So ,  we are writing the book, the philosophy of fitness. And so besides just the thoughts that we already have for it any feedback that you have for us to just be really rad to include in future episodes and eventually, maybe even the book.

So we appreciate you listening and we'll catch you next week on the philosophy of fitness.