Latest / The MindSets Podcast / Episode 50 - Why new years resolutions don't work...or do they?

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Episode 50 - Why new years resolutions don't work...or do they? · The MindSets Podcast

• 0:06
  Hello and welcome back to another episode of the Mindsets
• 0:09
  podcast. Welcome to episode 50, which is,
• 0:12
  as I already explained, very different.
• 0:15
  I'm joined now by my Co host Charles, who was actually a
• 0:19
  previous guest in Chuck's life, which is episode we think like
• 0:23
  2122. So if you want to know more
• 0:25
  about him because you're expecting a guest episode, you
• 0:27
  can still go back and listen to that.
• 0:29
  And that will give more context perhaps as to why I think he's
• 0:31
  going to be a great Co host moving forwards.
• 0:34
  You'll also see, and I'm going to pass straight on to you to
• 0:37
  talk this about this a little bit, Charles is wearing a cap
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  with the letter R on it, which is quite meaningful for the
• 0:43
  podcast actually. Do you want to talk a little bit
• 0:45
  about what R is? Yeah.
• 0:47
  Well, firstly, I'm very happy to be here.
• 0:49
  I've got the upgrade, they've been promoted.
• 0:51
  And finally, yeah, the R stands for Rocks, which is a company
• 0:56
  that myself and my business partner Hugh, who I'm sure we'll
• 0:58
  talk about at some point. We started at the back end of
• 1:02
  last year and it's let's say it just operates within High Rock
• 1:07
  space at the moment and there's kind of like a one stop shop for
• 1:11
  everything High Rocks that you might need, training apparel,
• 1:14
  that kind of thing. Awesome.
• 1:16
  So in these sort of alternate episodes from the guest
• 1:19
  episodes, it's effectively rock sponsored.
• 1:22
  So we're gonna have a rock section which is quite fun.
• 1:24
  You guys get to look forward to that later on in the episode
• 1:27
  where you can get kind of involved while you're listening
• 1:29
  along wherever you are at the time.
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  However, these episodes, as mentioned in the last sort of
• 1:35
  catch up episode that I did, are quite different.
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  We're gonna have a bit more fun. We've got some interesting
• 1:41
  things to talk about and we could get cancelled.
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  So I mean, who doesn't love that?
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  First thing I want to talk about is this week we've seen some
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  things happen in the news within the fitness world.
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  You've got something you want to talk about.
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  Yeah, we start with a bang, actually.
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  Yeah. British record for 10K on the
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  road. The British record has been
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  broken 2738 by a guy called Rory Leonard, 12th of Jan.
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  So the beginning of this year, actually not that long ago,
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  which equates to 246 per kilometer pitch, is absolutely
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  mind blowing. The thing is as well is like
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  246, I don't think I can hold for a kilometer myself for
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  reference. I mean, that's almost, well,
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  that's like a 5657 minute lap. It's something like that, yeah,
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  yeah, for 400 meters, which is crazy.
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  But then holding that for 10K. And bear in mind as well, this
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  is the thing that I disconnected is that when I first started
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  running 5 KS 30 minutes. And still for a lot of people 30
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  minutes is like a very good time. 10K in 27, That's absurd.
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  One of the other things as well though that you mentioned this
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  is Rd. specific because this isn't technically faster than MO
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  Farah's 2646 which is on a tram. And then the world record is
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  still faster now at 2611, which we're just getting so silly you
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  can't. Comprehend that can you, unless
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  you you can run that yourself. It's just you.
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  It's fast, yeah. But you can't actually put that
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  into any meaningful like comprehension because it's it's
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  just a ridiculous. Exactly and and I was talking to
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  someone else the other day about 5K times and jumping from 30
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  minute 5K to 20 minute 5K is huge.
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  Like that's drastic difference in your running about.
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  Tend to go from like what is a good amateur time so.
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  OK, we're talking elite, which is like what, 14 some thirteens,
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  which is like, that's another 7 minutes from an already
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  unbelievable time of breaking 20 minutes.
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  So yeah, that's the breaking that record now.
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  I mean, is, is meant and three as well.
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  Young guy. Yeah.
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  So possibly faster times in the next few years, especially if
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  we're talking like the Olympics or something like that.
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  So keep an eye on Rory Leonard. Anyway, that's the start of the
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  episode. That's something we thought we'd
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  mark this week, but haven't really asked how you're doing,
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  How are you, How's life? Talking about my feelings, never
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  something I want to do. Yeah, I feel, I feel really
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  positive. Obviously going into a new year,
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  lots of new changes, excited to be on the podcast.
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  So yeah, lots of exciting things planned for this year as well.
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  And a healthy body. Finally kind of I was looking
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  around for some wood, such wood. So competing as well.
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  The back end of next week. So a strong start to the year.
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  Yeah, I think as much as obviously this is going to be
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  rock sponsored, we're not necessarily going to stick
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  everything to Hierarchs. I've said that in previous
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  episodes. While I do Hierarchs, I don't
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  want it to be the the consistent theme and everything refers back
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  to that. But we are both actually
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  competing in Manchester. By the time this episode comes
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  out, it would have happened, but hopefully we've finished.
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  Hopefully we have. Yeah, hopefully by that point in
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  time we've finished, but I'm not going to ask you for your goal
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  time or anything like that because that is horrible.
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  And we will at some point discuss why we both don't like
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  doing that to ourselves. But you said you're feeling
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  fresh for it, Feeling OK. Yeah, I, I took some time after
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  Stockholm at the back end of last year.
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  Shin splints, everyone's got shin splints.
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  So I'm kind of just dealing with that and managing the load
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  around that to make sure that when I get on the start line at
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  Manchester, I can actually run without hobbling around.
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  But everything else has been really consistent and the
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  training's been going well. So now with more race
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  experience, which I'm sure loads of stuff that we'll dive into
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  and talk about at some point on the podcast, but with the race
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  experience now under my belt, hopefully it's quicker, but
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  we'll see. Yeah, I think there's me doing
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  my first sort of effort where I'm going to be dragged round I
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  think is I'm quite looking forward to.
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  But there's also some things that I've ever tried before
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  technique wise that I'm going to give a go and I'm definitely
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  going to be relying on my partner more than I think I've
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  ever deliberately relied on someone before.
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  But I'm going to need to if we're going to go as quick as I
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  think she wants me to go. My race plan as well, based off
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  previous experience, was like, I need to just go faster and
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  that's that's really intimidating as a prospect to
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  go. I'm going to go faster.
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  I already know how much it hurt the last time I did it, but I'm
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  going to try and go faster again.
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  It's going to be pretty tough, but I'm excited to see what
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  we're capable of doing. I'm just I'm scared of doing the
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  rookie error of going out too hot.
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  I think there's a there's a high chance because there's a chance
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  that we might be racing someone in the gate as well, which
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  doesn't help me. Yeah, we'll see.
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  I want to talk about this so much.
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  We'll well, we'll talk about we, we will.
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  I mean, it's obviously going to come up in in conversation.
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  So we will talk about hopefully it was deeply successful and
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  we're both going to the world champs in summer.
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  But we'll see. Anyway, something that's also
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  been pre discussed is in these episodes, I still want to stick
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  to the idea of physical mental impacts on each other and
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  fitness. But one of the big things that I
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  want to talk about is ways that we can help those that listen or
• 6:56
  each other as well and actually start to converse about topics
• 6:59
  that are important to athletic performance.
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  Both your actual performance on the day in a physical way, but
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  also improving your mental performance and helping
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  preparation for events or just daily training.
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  So the first physical topic we're talking about is mistakes
• 7:17
  that are made by people starting out, new sports and new forms of
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  fitness or exercise. And I know that you've gone away
• 7:25
  and you've actually bought your notebook and you've made some
• 7:28
  notes on this. But one of the things that
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  someone mentioned going into this, which is I think it's
• 7:34
  something that would be great to cover.
• 7:36
  Sam got in touch with us and this is something that you can
• 7:39
  all do as listeners. They'll be an option leading up
• 7:42
  to the recording the podcast to get involved by asking questions
• 7:44
  or making comments. Sam mentioned around the
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  physical side of things. How important is it to
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  immediately get all of the gear before you get going, basically?
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  So heart rate monitors, smartwatches, all of this sort
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  of thing in your opinion? Yeah, I'm, I'm an advocate, you
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  know, obviously, and you love data as well, but I'm an
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  advocate for having some way of tracking your data.
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  And I mean, it's, it's pretty, it's pretty relevant at the
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  moment with kind of the start of the year and everyone wants him
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  to get into fitness and training.
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  I think the emphasis shouldn't be on the hardware.
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  The emphasis should be just finding something that you enjoy
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  that you can get good and consistent training in.
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  And over time, I think as you get more experience within it,
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  that's when the data probably becomes more important where
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  you're looking for small ways that you can maybe push the
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  needle towards better performance.
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  That's when you need the data. But starting out, pair of
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  trainers, water bottle, go to the gym or whatever it happens
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  to be, or if you need a little bit of equipment for the sport
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  that you're going to try and do, then obviously you need that.
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  But other than that, I don't want the barrier to entry for
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  starting your new fitness or sport to be super high because
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  you have to buy 1000 LB smart watch.
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  I can argue the other way though, probably.
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  Well, one of the things that I think about is when I kind of
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  got into fitness myself, I've always been a bit of a lone wolf
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  with it. And I've always mostly trained
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  by myself. And now that's quite different.
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  I, I enjoy training by myself. I enjoy, I enjoy training with
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  people for different reasons in the competitive aspect.
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  But I think I'm the sort of person that would like it if a
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  piece of technology could tell me I was doing a good job.
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  But I also understand that there are some people that the best
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  investment you can make when you're starting out your fitness
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  journey is to go with a friend because you need that.
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  So there are two different types of people there.
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  I think the biggest thing, as you said, though, is find a way
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  of, of what you're going to do in, in terms of enjoying it,
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  whatever that may be. Because the big risk if you buy
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  all the gear and then you absolutely fucking hate the
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  thing you started is kind of you also have this guilt factor
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  because if you started using it, you can't really sell it or
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  return it. And then it just sits there
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  staring at you and you just feel really, really bad because
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  another thing has has not gone away.
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  I. Mean it's interesting, but I'm
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  I'm on the flip. I I've got a client who we've
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  speaking for ages about. Is it the aura ring?
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  Oh. Shit yes, other rings are
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  available. Then they've just got the the
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  aura ring and he was saying it's changed my life.
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  Like I want to get better sleep score when I have a beer, it
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  ruins my HRV and it's just like completely and utterly within
• 10:24
  one purchase gone. I want to train more.
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  I want to train more consistently.
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  I want to be more mindful around my diet, my sleep and my habits.
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  So if you're the kind of person who's going to be inherently
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  motivated by going and buying something and accountability for
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  me again, if I went and bought something really expensive to
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  help my fitness, I'm going to feel guilty if I don't use it so
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  that my fullest ability. So I guess it's like a double
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  edged sword. You don't need it, but there's
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  ways which it will help your performance for sure.
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  And of course we can talk about that, but it might also help
• 10:57
  motivate you and keep you accountable.
• 10:59
  Yeah, there's also like if we're talking other bits of like
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  hardware that you can consider. If you are talking about a gym
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  setting, buying certain forms of care I don't think is essential
• 11:09
  to begin with. If you are going to the gym for
• 11:11
  the first time, you probably don't need wrist wraps, knee
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  straps, everything like that. Leave that for a later day,
• 11:17
  learn how to move properly safely.
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  And then when it comes to talking more about this, like
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  tech, if you're starting running or you're just trying to lose a
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  bit of weight by doing cardio, wearing a heart rate monitor and
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  having a smart watch, your heart doesn't really necessarily know
• 11:35
  what it's doing when you first start doing it.
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  So you don't have an aerobic date, you don't know how to use
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  that data. So it's, it's just the, the act
• 11:43
  of going and moving that's going to help you get fitter.
• 11:45
  Well, you and I even now we'll, we'll do a workout that he's
• 11:48
  programmed, which is horrible. And we'll get to the end and
• 11:51
  you'll be like, not always. Well, always horrible.
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  Your, your heart, your average heart rate will be horrible in
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  terms of like, I actually quite liked it.
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  There's a reason I keep coming back.
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  But the heart rate data, you'll be like, oh, my average is like
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  167 and I'll be like, oh, mine was 161.
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  And then I feel like, oh, I've worked less hard, but my heart
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  rate doesn't go as high as yours does.
• 12:09
  Yeah, right. And that's something that if.
• 12:11
  You and there's so many external factors that are going to
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  contribute to why your heart rate is different on Monday than
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  it is on Friday. Maybe I haven't slept as well.
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  I've I've eaten too much, I've gone out or whatever.
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  So it's like you can't go next side by side and compare it to
• 12:23
  someone else. What you can do is see the
• 12:26
  trends within your own training and and starts to compare there
• 12:29
  and understand your heart rate zones a little bit more within
• 12:31
  your training, which is a whole nother topic.
• 12:33
  But if I'm just getting into fitness, am I going to suggest
• 12:36
  for you running some laps of Battersea Park?
• 12:39
  You need a heart rate monitor. The answer is no for sure.
• 12:42
  And lots of people don't train with heart rate data.
• 12:45
  And also sometimes it's quite nice and freeing for us who
• 12:49
  usually would train with heart rate data to ditch the monitor
• 12:52
  and train without it. And that's why I don't race with
• 12:55
  my heart rate monitor as well. Like it's another good topic to
• 12:58
  talk about. But yeah, the, the kind of the
• 13:02
  heart rate data is a slippery slope, especially if you don't
• 13:05
  understand how to use it. What I would say, though, is a
• 13:09
  really good investment is a good pair of running trainers,
• 13:11
  especially if you're talking about running, right.
• 13:14
  It's such an easy sport or activity to get into, but
• 13:18
  definitely spending the time probably getting a gait analysis
• 13:22
  and then getting a proper pair of running trainers.
• 13:25
  That's something that I would probably say is a non
• 13:27
  negotiable, not essential. Obviously if you don't want to
• 13:32
  go spending like £230 on a pair of trainers and you don't have
• 13:35
  to spend that much. But if you go and get your gait
• 13:37
  analysis and it pops up alpha flies, you must buy these.
• 13:41
  You're like, oh God, that's a lot of money, but it's going to
• 13:44
  be really important to keep your knees and ankles and hips
• 13:46
  healthy and safe. Because one of the things that I
• 13:49
  think is important there is talking about the base equipment
• 13:51
  that you do invest in. And again, this is a where I
• 13:54
  think tech is less, less important.
• 13:56
  Because I mean, I know that there are listeners of the
• 13:58
  podcast that are into things more like sailing, which is a
• 14:01
  very different sport, where in reality, I don't think, as far
• 14:05
  as I'm aware, sailors I might be.
• 14:06
  What you say wrong? But I don't think many of them
• 14:09
  are too worried about their heart rate data unless they are
• 14:11
  doing the Americas Cup and they're actually the cycling in
• 14:14
  the boat doing the power. But for for you, for example, I
• 14:18
  think the biggest thing you need to be aware of is your
• 14:20
  protection. So if you're going to be sailing
• 14:23
  at this time of year, the water's fucking freezing, you
• 14:25
  want to make sure you've got the good waterproof.
• 14:27
  So that again, and this comes back to the enjoyment factor.
• 14:29
  If you come off the water in that setting or like rowing and
• 14:32
  you're soaked through, you're probably not going to want to do
• 14:33
  that all that often. Same as running, if you've gone
• 14:36
  out and bought the first ones off the shelf because they're on
• 14:39
  sale, yeah, for that first week it might be fine.
• 14:43
  And then your feet hurt and you think I running is not for me.
• 14:46
  Is it because of the pain situation or is actually the
• 14:49
  running and it goes back to again, if you get a gait
• 14:52
  analysis done, you know that these shoes are probably right
• 14:55
  for you. Gait analysis on like gospel.
• 14:58
  You have to be careful with that.
• 14:59
  I couldn't speak in that with shin splints and that sort of
• 15:02
  thing, but protecting yourself as you ease into a sport because
• 15:05
  you are effectively going and doing something that your body's
• 15:06
  not used to. You wouldn't do that.
• 15:09
  You wouldn't expect to start a job at the director level in a
• 15:12
  new thing that you've never worked at before.
• 15:14
  So you've got to work your way up there in fitness as well.
• 15:19
  And I think that's one of the really important things is
• 15:21
  people, when you are going into a new exercise routine or you've
• 15:26
  discovered a new sport, is to actually enjoy the time where
• 15:31
  you don't know what you're doing.
• 15:32
  Because it's a very, very slippery slope into going down
• 15:36
  the rabbit hole of really understanding what you're doing
• 15:39
  and devoting a portion of your life to it.
• 15:42
  And I wish now I could go back and enjoy the time where I
• 15:46
  wasn't actually as strong as I am now because it felt like
• 15:49
  every week I was getting better and I should have used that time
• 15:52
  to make sure that all of my form was right.
• 15:54
  I was learning from people that were much better than me, rather
• 15:57
  than just trying to. I think you had your time again,
• 16:00
  you'd prioritize different things.
• 16:02
  So it's, it is interesting, isn't it?
• 16:05
  And you have to work so much harder with the experience to
• 16:07
  make any gains. Well.
• 16:08
  When you when you have a client come to you, for example, that
• 16:11
  may be less experienced, what are things that you talk to them
• 16:16
  about or program them ideally to make sure that they're not
• 16:19
  really going to get injured or go too hard to begin?
• 16:21
  I always talk about it's like a three-step process, and if
• 16:24
  you've had any experience with CrossFit or anything, that's
• 16:27
  where my experience lies. I'm deep rooted in that.
• 16:30
  So we talk about movement mechanics.
• 16:32
  Is, is just #1 then it's consistency of movement
• 16:37
  mechanics and then its intensity.
• 16:39
  So if you made that a little bit more simplistic, the intensity
• 16:42
  is probably where we start adding load and doing lots of
• 16:45
  reps really quickly. But you don't have any right to
• 16:48
  do that unless you've got good movement mechanics.
• 16:51
  I, I can squat well, I can hinge slash, deadlift really well.
• 16:55
  Once I can do that, can I do it consistently well without me
• 16:58
  having to tell you every time to push your knees out of the
• 17:00
  bottom of the squat? And then once I'm happy with
• 17:02
  those two things, that's when we start with kind of the more
• 17:05
  intense stuff. So for me, it's got to be
• 17:07
  prioritizing good movement. But more than that is firstly
• 17:13
  safe movement, pain free movement, and then it's
• 17:16
  sufficiency of movement. Then it's kind of your
• 17:19
  consistency and then it's intensity.
• 17:20
  But everyone wants to just jump the 1st 2 steps and go.
• 17:23
  I've seen this guy on Instagram or this guy over here is really
• 17:26
  fit. I want to do what he's doing.
• 17:27
  Or whoever you're looking at as your role models.
• 17:30
  Hopefully your role models probably did it in the right
• 17:32
  way. But yeah, it's got to be that
• 17:35
  kind of movement mechanic and like you say, learn how to do
• 17:39
  the form properly. Because there's a lot of
• 17:40
  ingredients into the perfect recipe.
• 17:42
  And one of the things that you don't see if you're, you know,
• 17:45
  you've got this person that you not necessarily idolize, but
• 17:48
  you, you like what they've done on social media or you've found
• 17:50
  them on the Internet, whatever. Or you maybe you know them, but
• 17:53
  there's things as well from outside of training when it
• 17:56
  comes into like if we talk about two other key key factors is
• 17:59
  nutrition and sleep. And if you honestly think that
• 18:03
  just because you start doing this new form of exercise that's
• 18:06
  going to dramatically change your life and you're not paying
• 18:08
  attention to the other two, then very quickly.
• 18:11
  I mean, I, I go back to when I was doing, I did 75 hard two
• 18:14
  years ago. And at first I just did what you
• 18:17
  had to do. You have to do 2 training
• 18:19
  sessions a day. You have to eat better and you
• 18:21
  can choose your own diet. And for me, that was making
• 18:23
  clean decisions and being in a slight calorie deficit and a
• 18:26
  marginal 1. The problem is with that is my
• 18:28
  intensity of my training was the exact same.
• 18:31
  I had upped the training to twice a day instead of once a
• 18:33
  day. And it wasn't, I fortunately
• 18:36
  didn't have like an injury that meant I couldn't train.
• 18:38
  I had to be careful, but I definitely started to notice my
• 18:41
  recovery was nonexistent. And it kind of felt like, yeah,
• 18:45
  I was burning the candle at both ends all of a sudden.
• 18:46
  And what I wasn't doing was allowing for some of those
• 18:50
  workouts to be more recovery based, being smarter about when
• 18:54
  I trained with when I was eating.
• 18:55
  So if I, yes, I was in a calorie deficit, but if I was going to
• 18:58
  the gym, having not eaten for five hours, I'm going to the gym
• 19:02
  feeling like I already need energy and support in that
• 19:04
  sense. And that's something that I
• 19:05
  think is really important to consider is the there are
• 19:09
  multiple pillars that build a healthy life, and while fitness
• 19:12
  is one of them, it can't be on its own.
• 19:15
  For sure. So when people, especially at
• 19:18
  this time of year, and This is why it's a fundamental topic
• 19:20
  that we should be talking about now, go in freezes.
• 19:22
  Nicely, Yeah, doesn't. It go go in talking about some
• 19:26
  really positive changes. The reason that sometimes these
• 19:28
  are unsustainable in the physical way is because you
• 19:32
  actually don't think about, Oh, my fitness one and my nutrition
• 19:35
  change is going on at the same time.
• 19:37
  Yeah, yeah, yeah. And that's, that was actually
• 19:40
  what I was going to come on to. It's like my second point I
• 19:43
  wanted to make about kind of like mistakes people make
• 19:48
  getting into training and fitness in the 1st place is they
• 19:51
  just try and do too much too soon.
• 19:53
  Or I get it, you want to do a lot quickly and you're excited
• 19:57
  about this new thing. Or you think everyone's doing
• 19:59
  more than you are, but the real gains happen when you're
• 20:02
  chilling out and resting. And if you can't do that, then
• 20:05
  like you found when you did 75 hard, you don't have the same
• 20:08
  intensity in your sessions. And the intensity is a really
• 20:10
  important thing. I think when I have had people
• 20:14
  come to me and they talk about, I want to start going to the
• 20:17
  gym. I've got family members that
• 20:19
  are, I mean, I'm a bit rogue for my family.
• 20:20
  I'm, I'm actually probably the most active of all of them.
• 20:22
  There's a bit of a history there, but absolutely nothing
• 20:25
  like what I've got into. And so sometimes when it gets
• 20:28
  like Christmas, you see the family again and they go, oh, I
• 20:30
  want to start the gym, would you help me?
• 20:32
  And I'm like, yeah, 100%. And they're like, cool, I reckon
• 20:35
  I can do the gym five times a week and I'm like, do it twice
• 20:38
  and let's be consistent. And like twice isn't going to
• 20:41
  get me anywhere. I'm like, well it will because
• 20:42
  we can build, but I'm looking at.
• 20:45
  Doing it no times. Well, that, that's The thing is
• 20:47
  I'm looking at from a bit more of a seasoned approach of like,
• 20:49
  let's work into it, let's build the consistency, let's keep the
• 20:52
  enjoyment so that for those two times a week, you can enjoy what
• 20:54
  you're doing. But then for them, that's almost
• 20:58
  the opposite of what they want because they want to hit the
• 20:59
  ground hard. They want to be straight into
• 21:01
  it. And I don't see the longevity of
• 21:02
  that. But at the same time, me maybe
• 21:04
  saying 2 * a week, they don't see the point.
• 21:07
  So how do you find then? How do you find that balance?
• 21:10
  Yeah, I think it's so difficult. And even now you're talking
• 21:14
  about coming from a seasoned approach.
• 21:16
  People who I work with, who have been doing fitness for many,
• 21:19
  many years, and I know even some of them coaches themselves that
• 21:23
  I'm working with will tell their clients to take rest.
• 21:26
  And I fall into the trap as well.
• 21:29
  I'm telling my clients to take rest, but am I taking enough
• 21:32
  rest myself? It's such a hard thing to kind
• 21:34
  of navigate when you think that the actionable stuff, the thing
• 21:38
  you're doing in the gym is helping you progress, but
• 21:41
  actually the stuff around it, the nutrition, the rest is
• 21:45
  what's going to help you make the improvements.
• 21:47
  So the less is more trying to kind of nail that home is, is
• 21:51
  always going to be a difficult thing to do.
• 21:55
  And I think now I'm starting to mature a little bit more in my
• 21:57
  training. But back when I was 2122,
• 22:00
  there's no way anyone's telling me to take a rest day.
• 22:02
  I don't need it, but actually probably.
• 22:06
  It's funny because even a couple of years ago I didn't feel the
• 22:09
  need to take rest days because of the way that I was training.
• 22:12
  Also, people that have been listening for a while will know
• 22:16
  that I have done most sports at some point in my life, which is
• 22:21
  great. And when I was at university, I
• 22:23
  got into the weird world of American football in the UK,
• 22:26
  which we might come on to later on in this episode, but it was a
• 22:32
  very different form of training for that.
• 22:33
  And because of it being a contact sport, I would never
• 22:36
  train hard, if at all on a Monday because of my I felt like
• 22:40
  I had been hit in a car. But then when it came into me
• 22:44
  finishing playing American football and before I discovered
• 22:47
  high rocks and sort of hybrid training, I was doing a bit more
• 22:54
  of like a bodybuilder push, pull, leg split.
• 22:56
  Never really felt the need to have a rest day because
• 22:58
  everything I was training had recovered by the point I was
• 23:01
  there. And so this whole idea of do you
• 23:04
  really need a rest day? I would probably have like, just
• 23:07
  been like, no, like just train better.
• 23:09
  Now I look at how intensely we train and the different things
• 23:12
  that we have to build into our training to compete in an event
• 23:14
  with eight different forms of station.
• 23:16
  And then the ninth thing being running.
• 23:19
  I need my rest days. I'm glad that today is a rest
• 23:22
  day. And even then I look around and
• 23:25
  other people's rest days are sitting on a bike for three
• 23:27
  hours. And to me, like, that's just
• 23:29
  another level of fitness. And I still think maybe that
• 23:32
  doesn't work for my body. Maybe they need that and again,
• 23:36
  it's finding out. So even when you have been doing
• 23:38
  this for ages, you're still going to be different to
• 23:39
  everyone. Else and that's, that's really
• 23:41
  important. And again, another mistake that
• 23:43
  people are going to make when they're starting out their
• 23:45
  fitness journey, they're just going to copy exactly what
• 23:47
  someone else is doing. So if you don't have the advice
• 23:50
  or guidance of a professional, someone who can help structure
• 23:54
  training or off the training plans or whatever, it's going to
• 23:57
  be really difficult and you'll go, oh, this person trains all
• 24:00
  the time or they do 17 sessions a week.
• 24:02
  I'm going to fit that in not knowing that that is literally
• 24:05
  their job is to train all the time.
• 24:07
  You have a nine to five, you have a social life, you have all
• 24:10
  these other things that you want to do.
• 24:12
  How are you going to fit in 17 sessions?
• 24:14
  So that goes back to maybe start with five sessions, or maybe you
• 24:18
  already do 5. Can we do an extra 1 here or
• 24:20
  there? Maybe you don't need to, maybe
• 24:22
  you need to tweak the intensity or the style of training or the
• 24:24
  variance in your training. So it's, it's an interesting one
• 24:27
  to understand, but less is not always, but I'm going to say
• 24:31
  less is more when it comes to starting your fitness journey
• 24:34
  and just consistency and sustainability.
• 24:38
  The way that people get fit is literally that is frequency of
• 24:42
  training, consistency of training.
• 24:44
  And if you do 2 weeks really intense and your body feels like
• 24:48
  it's been hit by a bus and you can't train for a week, it's
• 24:50
  much harder to then create that consistency.
• 24:53
  And if you don't have the consistency, you're going to
• 24:55
  stay the way you are, right? So that's that.
• 24:58
  Cool. I mean, well, we can we can go
• 25:00
  on about this for ages. And I think there's a whole
• 25:01
  other aspect that we are kind of deliberately dancing around,
• 25:04
  talking, which is the mental side of all of this, which we're
• 25:06
  going to come back to in a moment for the second-half of
• 25:09
  the podcast. But we have a little interlude
• 25:12
  intermission. Actually, it's a Jingle, doesn't
• 25:15
  it? It does need a Jingle.
• 25:15
  I'm going to come up with some sort of bag of metal gears
• 25:18
  because we are now in the. I'm glad you weren't going to
• 25:21
  sing. Sorry, I've just lost my voice
• 25:25
  today. I'll hold it off and I'll say
• 25:28
  what grinds your gears. So what we're going to do is
• 25:31
  we're going to talk and it's probably going to be fitness
• 25:33
  related because there's enough in the fitness world to talk
• 25:35
  about. But we're each going to bring
• 25:38
  something. And the idea was that this can
• 25:39
  be a short section. My fear is that this could be a
• 25:41
  whole episode in itself each week.
• 25:44
  But this week, Charles, I need. To put some background into it,
• 25:50
  Yeah, that's right. You can I can cancel yourself as
• 25:52
  much as you want beforehand. I got the message from Angus and
• 25:55
  he was like, I'm thinking about this new feature that we have in
• 25:58
  the podcast. It's called What Grinds My
• 26:00
  Gears? And you should have seen my
• 26:01
  little eyes lit up as someone who's notoriously grumpy and who
• 26:05
  likes to complain quite a lot, especially about things that are
• 26:08
  happening in the fitness industry.
• 26:10
  So I'm going to just ease us in. We're going to ease in today and
• 26:16
  it is. I know you very carefully did
• 26:19
  the inverted commas around talking about hybrid training.
• 26:22
  I want to talk about hybrid training or, and the idea behind
• 26:25
  hybrid training. And I think I'm going to do it
• 26:28
  hopefully in a way that ties into what we've just spoken
• 26:31
  about, which means it doesn't sound like I'm just complaining
• 26:34
  for the sake of complaining. The mistake that people might
• 26:38
  make when they're starting their fitness, right?
• 26:40
  They, they look on the Internet or their suggested Reels page on
• 26:43
  Instagram, they're going through and all these people talking
• 26:46
  about hybrid training. And you look at these people who
• 26:48
  are doing hybrid training and they're jacked, right?
• 26:51
  They look really great. They're huge.
• 26:54
  And they're always just running topless in some like forest in
• 26:57
  Germany or whatever. And it's raining.
• 26:59
  You're like, OK, I feel motivated now.
• 27:03
  But they talk about this kind of the hybrid training, whatever
• 27:06
  that is. It's a mixture of lifting and
• 27:08
  some sort of cardio. I call that fitness, but
• 27:11
  whatever. You are healthy.
• 27:12
  Yeah. Yeah.
• 27:12
  We brand it as hybrid. Those people who are hybrid
• 27:16
  training looked a certain way before they started doing hybrid
• 27:21
  training and they're preaching this way.
• 27:23
  It's like a great way to develop muscle and build muscle and get
• 27:25
  big. I'm like nothing about hybrid
• 27:29
  training is good for that. It's a compromise of everything.
• 27:32
  You're compromising how good you're going to be at cardio or
• 27:34
  running. You're going to compromise how
• 27:36
  good you are going to be or becoming strong.
• 27:39
  Everyone who you look at on line, on Instagram, social
• 27:43
  media, whatever, those people were big before they started
• 27:46
  doing hybrid training. So I don't think if you're going
• 27:50
  to the gym to gain a certain physique or look a certain way
• 27:54
  or get really strong, hybrid training is not for you.
• 27:58
  If you want to get big and strong and must see whatever
• 28:00
  body build or do some strength training.
• 28:03
  Once you've developed that foundation, then you can start
• 28:06
  adding in your cardio. You'll probably lose some of the
• 28:09
  mass that you've developed in the strength training, but you
• 28:12
  can't just go from like, I don't know, I want to go to the gym
• 28:15
  and get really big. I'm going to hybrid train.
• 28:17
  I'm going to do high rocks because that's going to help me
• 28:19
  get really big. There's lots of big guys who do
• 28:21
  high rocks, so they were big before they started doing that
• 28:24
  type of training. So it just frustrates me when I
• 28:26
  see people preaching this like methodology of hybrid training
• 28:31
  going to get massive. I'm like, you're not going to
• 28:32
  get massive. You're going to stay the same
• 28:34
  size and probably lose weight actually from the volume of
• 28:37
  cardio that you're going to do. These people are selling their
• 28:39
  programs and like they look a certain way because they did
• 28:43
  lots of strength training and lots of bodybuilding before they
• 28:45
  start doing hybrid training. Or some of them also on gear,
• 28:48
  but that's a whole different topic.
• 28:49
  Yeah, so I was tis flowing around.
• 28:51
  But what I was what I was going to say is I our Bratman, I feel
• 28:54
  like I'm a walking demo of that in the like I said, after I left
• 28:58
  American football, I went into this like bodybuilding style
• 29:01
  training and I actually put on some decent size.
• 29:05
  Absolutely no interest in getting on a stage in fake town,
• 29:08
  but there was some decent size there.
• 29:10
  And so when it came to like the hybrid training side of things,
• 29:12
  I got into running and I immediately realized, oh, my
• 29:16
  body realized how much of this was unnecessary weight.
• 29:18
  And it does naturally adapt to to kind of lose that.
• 29:21
  So you get quicker running. But I've got a question for you,
• 29:24
  which came up on social media the other day.
• 29:26
  Do you think it's harder to get to a 100K bench press or to
• 29:31
  break 20 minutes running 5K? Obviously that's quite specific,
• 29:37
  usually specific. And then?
• 29:39
  I need more parameters really to answer it properly because what
• 29:43
  are we assuming their starting point is?
• 29:45
  Are we assuming that they've never run and are we assuming
• 29:49
  they've never bench pressed? And then what?
• 29:52
  What starting weight are we so? Basically what I said is if you
• 29:55
  take I, I used myself as the blueprint.
• 29:58
  I when I started fitness, I think I was or I'd been playing
• 30:02
  sport, but when I started going to the gym and lifting weights,
• 30:06
  I believe I was 16 and at the time I weighed 68 kilos.
• 30:13
  I hadn't actually finished growing completely.
• 30:15
  But if we take the blueprint of a 16 year old guy, there's site
• 30:19
  60 to 68 kilos. I love these questions because
• 30:21
  they're popping up all. Over as well yeah I personally
• 30:24
  think it's easier when you're that size and weight to run a 20
• 30:28
  minute 5K because I I see that as maybe 6 month proper running
• 30:32
  training without injury dedicated you could do it.
• 30:35
  I don't think someone that weighs 60 to 68 kilos could put
• 30:38
  on enough muscle mass to get to a 100K bench press in the same
• 30:42
  period of time. That's my argument.
• 30:46
  I'm going to have to be so careful with what I say on these
• 30:48
  podcasts and I'm just, I'm not only going to get myself
• 30:51
  counseled, but I'm also going to get Angus and the mindset as
• 30:54
  part of science, the power of editing maybe will help us out.
• 30:59
  I. When I talk about running and I
• 31:03
  come from like a very performance point of view, so
• 31:06
  you talk about the idea that lots of people consider 30
• 31:09
  minutes is a good time to break on a 5K.
• 31:12
  It's a good benchmark to have. But in lockdown a couple of
• 31:16
  years ago, everyone was raving about how they've broken a 20
• 31:19
  minute 5K and everyone was like, tag your mate and get them to
• 31:21
  run a 5K. Can they break 20 minutes?
• 31:23
  I'm like 20 minutes is not a good time for 5K.
• 31:28
  Sub 14 minutes is elite. Around 15 minutes is very good.
• 31:33
  If you can break 17 minutes, then you're starting to enter
• 31:35
  the chat. This is coming from someone who
• 31:38
  runs probably a 22 minute by K currently.
• 31:40
  So whatever, just work with me. So breaking 20 minutes for me as
• 31:46
  a benchmark I think is probably easier, like you say, than
• 31:52
  benching 100 KG. But then again, I look at 100 KG
• 31:55
  bench press and I also don't think that's that impressive.
• 31:58
  So maybe they go part hand in hand.
• 31:59
  They're like part of the same parcel.
• 32:01
  It's kind of average and average.
• 32:04
  But I think this is the thing's always because we're all in the
• 32:07
  fitness space and I assume that to a degree most of the
• 32:10
  listeners are as well as we're both saying like I would agree,
• 32:13
  I very much hate it. Well, 100%.
• 32:15
  But I I also don't look at 100 kilos as like this incredible
• 32:18
  feat of of strength training because they have a lot of close
• 32:21
  contacts that can bench 140 kilos quite easily.
• 32:24
  They weigh a lot less than I do. Yeah.
• 32:26
  And then at the same time, I know a lot of runners who could
• 32:29
  without a warm up do a 16 minute something 5K.
• 32:33
  And so to me that isn't that impressive.
• 32:34
  But then if you look at the percentages in the.
• 32:36
  World that you've got to look at like there's.
• 32:37
  Less than 1%, Yeah. And bench more than 100 kilos
• 32:41
  less than 1%. I mean, I would argue that maybe
• 32:43
  10% of the world probably only 10% of the world can maybe cover
• 32:46
  a 5K distance without stopping, let alone then going breaking
• 32:49
  like 20 minutes. But then that's where we get
• 32:52
  into and why I love having these sorts of conversations is when
• 32:54
  you're talking about performance sport.
• 32:56
  There are, I mean, I don't, I hate to be cliche, but there are
• 32:59
  levels to it. Yeah, for sure.
• 33:01
  And and like. I don't want that to come across
• 33:03
  as like if you can't run under 30 minutes for 5K, like why are
• 33:07
  you even trying? Like for loads of people that
• 33:09
  would be amazing and I'd love for you to be able to do that
• 33:11
  and have that as a goal. Same as like if you're looking
• 33:14
  at 100 KG bench press and going, I can never do that.
• 33:16
  I'm like, you can do it. You just have to have a little
• 33:19
  bit of dedication towards it. But when you pair them up like
• 33:21
  that from a performance aspect to really separate them, yeah, I
• 33:27
  guess that might be then a fair comparison because I can't
• 33:31
  choose between which one's harder.
• 33:33
  But it just very much depends on you might have someone who's
• 33:37
  aerobically inclined and someone who's strength inclined for the
• 33:40
  person who's strength inclined, running on the 20 minutes really
• 33:43
  hard for them, vice versa. And I had a really long
• 33:47
  conversation with someone the other day, the same thing but
• 33:51
  about ultra running versus shorter distance.
• 33:56
  Is it harder to run a faster 5K than doing an 100K ultra?
• 34:06
  I do you know what? I have an opinion on this.
• 34:10
  Again feel free to hate me in the comments.
• 34:14
  I think right, I don't like. Confrontation by the way.
• 34:17
  No, I'm already regretting saying that I will Co host this
• 34:20
  podcast. So I think my opinion, so I
• 34:25
  haven't done a 100K ultra. I did a 60 something last year
• 34:29
  first time I and I did that off like not a lot of training which
• 34:35
  isn't advised. I would never say do that.
• 34:37
  I did that off not a lot of training.
• 34:38
  I was casually running before that.
• 34:40
  So it wasn't like going from zero to 60 Ki Think that there's
• 34:45
  a lot to be said about if you're doing ultras, there's a certain
• 34:47
  mentality that you have to have. It's going to hurt.
• 34:51
  It's about how long can you be in that boring place and persist
• 34:54
  with the pain to get it done. The problem with fast running is
• 34:59
  that I think that it takes a lot more time for your body to adapt
• 35:02
  and develop to that, because you can't just.
• 35:04
  So for ultra running and there's.
• 35:06
  Probably a certain level of genetics involved in your
• 35:10
  ability to run faster. Exactly.
• 35:12
  And I think ultra running is is more about covering the
• 35:14
  distance, not so much time. So the main thing you need to do
• 35:17
  in in your training is when it comes to strength training is
• 35:19
  injury prevention. So you can keep going and then
• 35:22
  you just need to be doing so much time at relatively slow
• 35:26
  paces. So your body is used to doing
• 35:28
  the amount of time that needs to do.
• 35:29
  Whereas when you're trying to break faster times and running,
• 35:33
  you need to be doing, you still need to be doing the longer run.
• 35:35
  So you have the aerobic base and your body is still used to being
• 35:38
  able to be on its feet for that long.
• 35:40
  You still need to be doing some some of the strength work, but
• 35:42
  also some power work. And then you need to be doing
• 35:46
  your different sessions like speed sessions and your
• 35:49
  threshold runs and all of this, which is so much, so much to
• 35:52
  juggle. And I also think that the pain
• 35:56
  that you feel when you're, even though it's only for like 20
• 35:58
  minutes, let's say you're doing a 5K, that pain for me is way
• 36:01
  worse than the dull ache pain of running.
• 36:03
  Yeah, yeah. Endlessly for.
• 36:04
  House someone was like what would you prefer do a 2K ski
• 36:07
  over a marathon ski? I'm talking a marathon.
• 36:09
  Hundreds head of the week. Yeah.
• 36:10
  And, and The thing is as well is the thing that's stupid about
• 36:12
  that is, I mean, you're going to be in pain.
• 36:14
  I mean you have been in pain for what was the time you did a
• 36:17
  marathon Skiog? 2:57.
• 36:20
  So for 2:57, I would argue you were probably in pain from what,
• 36:24
  the 30 minutes in, Yeah, so. You're it's just like there's
• 36:27
  levels, exactly levels, there's levels.
• 36:29
  So if. That brings us back to the
• 36:30
  things that I said. There's levels in people, and
• 36:32
  now we're going to get onto what grinds my gears, because this
• 36:35
  one, I've had a bottled phrase, yes.
• 36:38
  Oh, OK, that's moving on. I was joking.
• 36:40
  I could go on forever. So there's levels to all sports,
• 36:44
  right? But I fucking hate elitism in
• 36:48
  amateur sport. It has stopped me playing sports
• 36:51
  and like end of. I don't think I've told many
• 36:55
  people this, but officially the reason I quit playing American
• 36:59
  football is because I wasn't going to.
• 37:00
  The NFLI knew that from the day I started playing American
• 37:03
  football. Most of the people that started
• 37:06
  playing American football with me a few years after still to
• 37:10
  this day have not realized that they're not going to the NFL.
• 37:13
  If you honestly saw the way that they acted and talked about
• 37:16
  their sport and their ability, you would think that they had
• 37:19
  been in the NFL for years. I come across it in every sport
• 37:23
  and arguably it's just an ego issue.
• 37:26
  But the thing that I hate and I have to continuously remind
• 37:29
  people is if I have been doing this sport for 10 years and
• 37:33
  let's say in the form of high rocks, I have to pay whatever it
• 37:37
  is £110 to race. And then so and so who has just
• 37:42
  found the website on the Internet has also paid £110.
• 37:46
  We have equal right to be there. Yeah.
• 37:49
  I have no right to think that I'm better than that person
• 37:51
  because we are, we're both paying to be there, whether or
• 37:56
  not our training is different, whether or not the outcome is
• 37:58
  different. And I hate the idea of people.
• 38:03
  I mean, it's very easy to kind of shit on people within your
• 38:06
  sport and that sort of thing if they're doing something wrong.
• 38:08
  But ultimately, again, at this time of year, there's always the
• 38:13
  thing where it's like, oh, I hate that the gyms are busy in
• 38:15
  January. It's like when you when did you
• 38:18
  start? Did you start in January?
• 38:20
  Because you probably did. You just managed to find a way
• 38:22
  to stay consistent with it. If anything, help those people
• 38:25
  out because they're going to be the people that care for your
• 38:28
  gym. They're going to bring the money
• 38:29
  into your gym, which means your gym gets better and all of a
• 38:31
  sudden you actually like what you've got.
• 38:33
  And I yeah, there's there's so. And there's me being like 30
• 38:40
  minute for a 5K. That's The thing is, I think
• 38:45
  it's, I mean. I do see it.
• 38:46
  And actually, if you've experienced high rocks, I would
• 38:51
  probably always come back to it. But it's you're running around
• 38:55
  and there's always the people who are cutting down the inside
• 38:59
  lane, shouting on your left, on your left, on your left, pushing
• 39:02
  Peter. I'm like, we have just as much
• 39:04
  right to be running in this lane as you do.
• 39:06
  Yeah. And run around me if you're
• 39:07
  going faster. I think that's the thing as well
• 39:09
  in in like a lot of running events and arguably in other
• 39:14
  open events where you have all different levels competing at
• 39:16
  the same time, you can't fast lane.
• 39:21
  In swimming in a pool. There is a fast lane, right?
• 39:25
  Julie, who has been swimming for three years, is currently
• 39:28
  swimming the fastest she's ever swam.
• 39:29
  She needs to be in the fast lane.
• 39:31
  James, who is a full Iron Man and competes at the World
• 39:34
  Championships, has the same fast lane to use.
• 39:37
  I can't remember what I said. Julie, she's not in the wrong.
• 39:40
  James is not in the wrong. But for some reason, James is
• 39:43
  quite likely to get annoyed at Julie.
• 39:45
  And that's the there's context to it.
• 39:47
  And that's the thing that I'm going to say that James is
• 39:51
  actually a great guy here. James has stepped back and gone.
• 39:54
  Hey, Judy's still doing pretty well.
• 39:57
  She's been coming here for years.
• 39:58
  I've seen her in the pool. I just need to account for that
• 40:00
  and I need to swim around her. That's fine.
• 40:03
  And I think that is, to me, the the right athlete.
• 40:07
  Is that that's what should be going on.
• 40:09
  It shouldn't be this mate. Can you tell this woman to get
• 40:12
  out of the pool? It's my turn.
• 40:13
  Like, no, you're both paying to be in the pool.
• 40:16
  Share it, account for it. Use that to push you in your
• 40:20
  brain. Stuff's going to go wrong in
• 40:22
  your race. Let Julie be a lesson for you
• 40:23
  for your race. I think obviously both of us
• 40:26
  working within the fitness industry and having exposure to
• 40:29
  that, you see someone new come into the gym and the beauty of
• 40:32
  working in by working with functional fitness space, but
• 40:36
  having a gym that's like built on community, that's that
• 40:40
  organic community. And that organic support is like
• 40:43
  embedded in people from day one. So the new person walks in, even
• 40:47
  if the coach doesn't have time to help them out for whatever
• 40:50
  reason, there's always going to be someone who goes, oh, which
• 40:53
  bars you normally use And they're like, I don't use a bar.
• 40:55
  Oh, why don't you grab that one? It's the lightest.
• 40:57
  That's the best place to start. And obviously I'm going to say
• 41:00
  that as a coach, but when it's coming from the actual
• 41:02
  community, it's like, OK, this is fine.
• 41:05
  I'm going to be OK here. People look after me.
• 41:07
  We're like, oh, we're getting into groups.
• 41:08
  Have you got a partner? Do you want to share with me?
• 41:10
  So it doesn't matter what level you.
• 41:12
  And, and that usually in the CrossFit gym comes from the most
• 41:15
  experienced people. It's the people who have been
• 41:17
  there the longest who are probably the best at it, who are
• 41:20
  going. I remember what it was like when
• 41:22
  I first joined all. I don't want that person to feel
• 41:24
  like they're having a rubbish time because they're not going
• 41:25
  to come back. So when I'm swimming in the fast
• 41:27
  lane, I'm, I very often do not have the right to be in the fast
• 41:32
  lane. But sometimes going in the
• 41:33
  medium pace lane is too slow for me.
• 41:36
  And because the pool's busy, what am I going to do?
• 41:38
  Am I going to compromise my session to go slower, or am I
• 41:41
  going to try and keep up in the fast lane?
• 41:43
  I keep up in the fast lane, but it's not a nice place to be.
• 41:46
  And how often do I swim? Not often.
• 41:49
  Yeah, I've tried, but it's not it's it's like a fast lane is a
• 41:52
  hostile place. I'm going to add that to grind
• 41:54
  my gears. OK, what I was going to.
• 41:58
  Say is basically like stay like the way to resolve this is
• 42:01
  essentially stay in your lane, both figuratively and literally,
• 42:06
  but also with the appreciation of everyone else has equal right
• 42:11
  to be there. And I would also say most of the
• 42:13
  professional athletes I've ever met are the best at accounting
• 42:16
  for other people, even though they're the ones that are being
• 42:18
  paid to be there and aren't paying the same as everyone
• 42:21
  else. They have the understanding
• 42:23
  because they're now like, because it's their life and
• 42:26
  they've been around it for so long, they do actually want to
• 42:28
  encourage other people to do it. It's a good thing to do to have
• 42:30
  more people around you in your community.
• 42:32
  And like you said, the community factor is huge.
• 42:34
  It's why why you're there. It's why other people will also
• 42:37
  want to be there. But this, this nicely moves us
• 42:40
  into the mental side. And talking about the community
• 42:43
  is, is one thing that we can mention the mental side of New
• 42:47
  Year's resolutions. So the question that I presented
• 42:50
  is our New Year's resolutions bullshit.
• 42:55
  Like do do New Year's resolutions really work?
• 42:58
  And I come and go. I think every year with it, I'm
• 43:04
  going to contradict myself in two settings.
• 43:06
  I don't think New Year's resolutions are a good idea
• 43:09
  personally. And someone else wrote in, Jason
• 43:13
  wrote in and said if you rely on New Year's resolutions, there is
• 43:16
  a problem behind that because why do you need to wait for them
• 43:19
  to start? If you've got this idea in
• 43:20
  November, don't put it off until January.
• 43:23
  What is the real reason that you're putting it off?
• 43:25
  Yeah, I think is is true. So Jason is on the side of it
• 43:28
  being bullshit. And fair enough that they don't
• 43:31
  work for him in that way. I agree.
• 43:32
  However, we're looking at the podcast right now.
• 43:35
  The podcast has changed the beginning of 2025.
• 43:38
  Yeah, I had this idea. I think I mentioned it first to
• 43:40
  you in November maybe. So again, why didn't I just
• 43:43
  action it for December? In truth, I couldn't tell you
• 43:47
  why. It just made a little more
• 43:48
  sense. It is a social it is, and so I
• 43:52
  disagree with it, but clearly agree with it at the same time.
• 43:55
  I haven't actually set any news resolutions for myself in
• 43:57
  fitness or anything like that. There's things that I always
• 44:00
  want to do. But you don't label.
• 44:02
  Them, but I don't really label label them that way.
• 44:05
  And and maybe you should no, because then it goes against me
• 44:08
  saying that I don't think that they're necessarily a good idea.
• 44:11
  We've also had Abby has wrote in and said that he relies on them.
• 44:15
  He would have realized every year that he gets a fresh start.
• 44:17
  He likes a new chapter to his story.
• 44:19
  And so it's a good way for him to think about what he wants to
• 44:22
  achieve in the next year as a chapter and then he can put that
• 44:26
  together. But as someone who is a coach
• 44:30
  and works with people all year round and in your personal
• 44:34
  opinion New Year's resolutions, they bullshit I.
• 44:39
  Don't want to sit on the fence, but I'm going to be, I'll be
• 44:44
  more of my usual level headed self.
• 44:51
  I think there is merit to them, but I also think there are
• 44:54
  negatives to them and you kind of covered all of the points
• 44:57
  that I probably would have spoken about anyway.
• 44:59
  I do like the idea of having the direction I and again, I preface
• 45:05
  this from coming from the fitness and coaching side of
• 45:09
  things. I like it when people come to me
• 45:11
  in the gym and go this is my goal for this year.
• 45:15
  What I don't like is when people come to me and go, I have these
• 45:19
  fifteen goals. I'm going to do an Iron Man, I'm
• 45:21
  going to do a high rocks, I'm going to run 17 marathons.
• 45:24
  I'm going to climb every and then I want to learn how to
• 45:26
  scuba dive. I'm like, OK, why don't we pick
• 45:30
  1? So it's like, I like that idea
• 45:33
  of framing it as kind of chapters, and if you have
• 45:36
  specific time frames for your goals and you set your goal,
• 45:39
  then maybe you're more likely to achieve the goal.
• 45:43
  But I think a lot of it just comes down to how you actually
• 45:47
  or like how your personality is. Because I set New Year's
• 45:51
  resolutions every year, but maybe that's sort of just
• 45:54
  because I think that's the thing I should be doing because
• 45:56
  everyone's doing them. And this year I've kind of said
• 46:01
  some things I would like to do rather than these are
• 46:04
  resolutions that I'm going to stick to and I'm going to do X
• 46:07
  things this week and whatever. So I think having a little bit
• 46:12
  more fluidity with kind of this is something I would like to
• 46:15
  achieve this year and then maybe going micro goals on how I'm
• 46:19
  going to achieve it. So in the first three months,
• 46:21
  I'm going to do this thing and that's going to help build the
• 46:23
  foundation for the next three months where I'm going to do
• 46:25
  this thing. And then by the end of the year,
• 46:28
  I've achieved my goal because I've done these little micro
• 46:30
  goals rather than going, I'm going to do this really
• 46:34
  difficult thing. And then it's so big and so
• 46:37
  grand, so difficult that actually it's unachievable,
• 46:40
  unattainable without the little micro goals.
• 46:43
  So I think you can have really productive New Year's
• 46:46
  resolutions and I've seen them work really well for people.
• 46:49
  And if you're stubborn and you're gone, I'm going to do
• 46:52
  this, then it might work really well for.
• 46:53
  You but you just have to manage it probably a little bit more
• 46:57
  sensibly than having like a long list of things.
• 47:00
  One of one of the things I'm going to try and keep this out
• 47:02
  of being a further grind my gears.
• 47:03
  It's just coming to my head is I've seen it a lot on social
• 47:06
  media where couples have gone and got their 2025 goals books
• 47:14
  and sat down and worked on their goals together.
• 47:17
  And nothing against doing that in your relationship like
• 47:21
  sitting down, saying goals, Q, do your thing, don't mind.
• 47:25
  The thing for me that I would say is important mentally, and I
• 47:29
  don't know if this says a lot about me, is I don't like the
• 47:31
  idea of writing goals that rely on someone else at all.
• 47:35
  I'm the same because. For me, that's like, yeah, like
• 47:40
  I want to take care of everything myself.
• 47:42
  If I can write a goal that I can achieve that is for someone else
• 47:47
  than with a positive outcome, great.
• 47:50
  But what I don't want is I don't want like for example, with this
• 47:54
  podcast, what I would never have said to you is I want Charles
• 47:57
  and I to achieve this number of episodes and have brought this
• 48:01
  to the these people. I don't want that because I
• 48:03
  don't want to have to put anything on you to be able to
• 48:04
  achieve that goal. I want to say I want the podcast
• 48:07
  to get to this this location. I want it to offer this to this
• 48:10
  people and you being part of a journey is great.
• 48:13
  Whether you've got your own goal towards that as well, fantastic.
• 48:16
  If you don't doesn't matter because I've set mine.
• 48:19
  That's kind of the way that I operate.
• 48:20
  And so that's one thing that I say is saying targets,
• 48:24
  regardless of whether it's a New Year's resolution or I don't.
• 48:27
  I think it's a flawed concept if you rely on other people because
• 48:30
  we do see, I mean, I think everyone knows that the reason
• 48:34
  this is a controversial topic is New Year's resolutions don't
• 48:36
  always work. And so if you.
• 48:38
  Pair your New Year's resolution with someone who notoriously
• 48:42
  doesn't have successful New Year's resolutions.
• 48:44
  You've already. Yeah.
• 48:46
  Yeah. What's the status like?
• 48:49
  I don't want to put a number on it, but at this point in
• 48:52
  January, most people's New Year's resolutions have already
• 48:55
  failed. Yeah, so.
• 48:57
  And it's it's that thing in the making, making a change because
• 49:04
  the mental change, the the reason that I think they call it
• 49:07
  stopped over for people stopping smoking is and again, I've read
• 49:12
  this somewhere. I can't quote where I read it
• 49:14
  from. It is something that I will try
• 49:16
  and link in the description if I can find it.
• 49:19
  If there's no link, I couldn't find it.
• 49:21
  I made it up. But I believe it's 28 days is
• 49:24
  needed to change a habit That's like deep rooted, which is why
• 49:28
  they do it for a month. And that's why Dry January
• 49:31
  supposed to be a month long. But I would also argue that
• 49:38
  anytime you're trying to make a change, 28 days might be enough
• 49:41
  in itself for you to mentally break a habit.
• 49:45
  However, if you don't see the positive impact you're looking
• 49:47
  for after that habit, then it's useless.
• 49:50
  So if we take the example of going on a diet or doing Dry
• 49:55
  January and hoping that improves the way that you look
• 49:58
  aesthetically for whatever your goal is.
• 50:01
  But by the end of the 28 days, you might not get home from work
• 50:03
  and crave a beer, but you might still look in the mirror and go,
• 50:08
  I don't look great. Clearly that wasn't the thing.
• 50:10
  It wasn't worth it. So I just started having beer
• 50:13
  again. It's February, great, good
• 50:14
  times. And that's why I think that it
• 50:17
  is imperative that the outcome you're looking for is the goal,
• 50:22
  not the daily thing being the goal.
• 50:25
  There has to be the goal and then the process.
• 50:26
  And weirdly, I'm kind of making it sound like we're talking
• 50:28
  SMART targets. I actually hate the whole smart
• 50:31
  targets thing because I believe, again, I could be so wrong here.
• 50:34
  Tell me if I'm wrong, Is the S in SMART targets sensible?
• 50:39
  Maybe. I think, I think it's something
• 50:40
  like sensible. I know that A is achievable.
• 50:43
  Yeah, measurable achievable. But I hate the idea of some
• 50:46
  goals being sensible because I don't think they need to be.
• 50:48
  I just think that you need to be able to set a goal that you're
• 50:51
  happy with and then work backwards.
• 50:53
  And if you can't do that, then that's a.
• 50:55
  That's a problem, essentially. But then the mentality comes
• 50:59
  into the consistency, which is what we're saying about the
• 51:02
  physical side of things as well. Because when you attack a new
• 51:06
  diet, a new training lifestyle, new exercises, you're learning
• 51:11
  new things at the same time, that is mentally draining.
• 51:14
  And if you're physically drained at the same time, you just
• 51:16
  burnout. So I wonder if there's anything
• 51:20
  that you have found when you are chasing down your goals or
• 51:23
  anything to to sort of comment on in terms of keeping the mind
• 51:26
  fresh enough to do it. It's for me.
• 51:30
  I'm not a good person to ask because I'm I'm not, I'm not
• 51:35
  good at sticking to things like New Year's resolutions or not so
• 51:41
  much goals, but I'll get to my end goal, but it might not be
• 51:45
  the way that I first intended to be.
• 51:47
  So me writing them down at the beginning of the year and going
• 51:50
  I'm going to do all of these things.
• 51:52
  It just doesn't work for me. I do quite like the structure of
• 51:58
  having the accountability from, I've never done it myself and I
• 52:04
  don't know how much I actually like it, but something like 75
• 52:07
  hard where you've got some things that you can do every day
• 52:10
  and you have the accountability of it.
• 52:12
  That's accountability is number one for me, especially if I've
• 52:17
  paid for accountability. So maybe I'm working with a
• 52:20
  coach or maybe I'm working with a nutritionist.
• 52:23
  I'm literally giving this person money to make sure I do it, and
• 52:27
  that's probably an inherent problem in itself.
• 52:30
  But yeah, having someone to hold you accountable is so important.
• 52:33
  That's something that I have discovered.
• 52:35
  So as you know, and I think I might do a solo episode or I
• 52:39
  might invite you to question me and quiz me about it because I
• 52:42
  know you're interested. Last year, for those unaware, I
• 52:45
  always coached and to be fair, still to a degree continue to be
• 52:48
  coached by ChatGPT. Which is a really vague
• 52:50
  experiment. But I'm kind of enjoying it.
• 52:52
  It's teaching me a lot about how it's taught Nathan how to talk
• 52:55
  to AI, but also a lot about training and what works for me
• 52:58
  and what doesn't. But there are more and more apps
• 53:01
  that are being developed to help coach people on a budget rate.
• 53:04
  So you've got Runner, which is the app that everyone's using to
• 53:09
  prep themselves for marathons. If you thought that your coach
• 53:12
  was there, actually I'm not. I don't want to get sued.
• 53:16
  Allegedly. Allegedly.
• 53:19
  You might not have your coach talking to you or worrying about
• 53:22
  you all the time. You might be talking to a
• 53:23
  machine sometimes, but that is common.
• 53:26
  And you're paying 16. I think pounds a month is around
• 53:30
  that number. You shouldn't expect to have a
• 53:32
  coach always available to you for 16 lbs a month.
• 53:35
  And I've said to people, oh, why don't you use ChatGPT like you
• 53:37
  can use it for free is what I'm doing.
• 53:39
  And they go, yeah, it's the accountability.
• 53:41
  If I pay £16.00 a month then I have to do it.
• 53:44
  If I don't then I'm just not going to bother like I can.
• 53:47
  I cannot reply to ChatGPT if I don't want to.
• 53:49
  It's not going to pester me so I'm going to send me
• 53:50
  notifications. It's not going to e-mail me
• 53:52
  saying it's taken another chunk of money.
• 53:53
  I'm just like it's it has. You have to be that type of
• 53:56
  person though, because I've used Runner and even if it's telling
• 54:04
  me what the session is, and this isn't exclusive to run or
• 54:07
  whatever, I actually, I actually have had a really good
• 54:10
  experience with Runner that will help steady the ship.
• 54:12
  Yeah, yeah, All of my experience has been really positive.
• 54:15
  I think it's a great app. But even when it tells me I have
• 54:18
  a run to do, it's easy enough to just swipe the notification.
• 54:22
  It goes away. I don't have to do that run now
• 54:24
  or skip session. Like if I don't want to do it,
• 54:27
  the app's not holding me accountable to it.
• 54:30
  Even if I have a nutritionist pestering me on my WhatsApp
• 54:33
  being like, why haven't you there?
• 54:36
  I can make that decision myself. So if you don't want it enough,
• 54:40
  then you're not going to do it. So what I had scribbled down in
• 54:44
  my notebook was when it comes to New Year's resolutions, and you
• 54:47
  kind of touched on it a little bit, understanding your
• 54:50
  intrinsic motivation for why you're doing it.
• 54:53
  And that's why appreciating and loving and understanding the
• 54:57
  process of how to get there is more important.
• 55:00
  And you you touch on that yourself.
• 55:01
  And that's why probably we all train all the time.
• 55:05
  It's less about reaching a goal. Sometimes you don't even have a
• 55:08
  goal in mind. You know, I don't have always
• 55:10
  have a race in mind or a competition in mind that I'm
• 55:13
  working for. Why do I train?
• 55:15
  I love training. My training is fun and I go to
• 55:17
  the gym because that's where most of my mates are.
• 55:20
  I can hang out with them, I can train with them.
• 55:21
  Why do I go running? Because I freaking love the way
• 55:23
  it makes me feel. Like even if I'm going early on
• 55:26
  a Tuesday morning to track and it's freezing cold, well, my
• 55:28
  mates are there like they're doing it.
• 55:30
  It's going to be a fun time. The hard part is the getting up
• 55:34
  and getting out of bed. But it's like, I know that I'm
• 55:37
  going to enjoy the process and I know it's making him better.
• 55:40
  What my end goal is is essentially irrelevant.
• 55:43
  So it's like understanding your motivation and then working
• 55:46
  around that. Because if you're not motivated
• 55:48
  by the process, it's not happening, is it?
• 55:51
  The thing that I'll tag to that as well as I think the most
• 55:53
  successful targets, whenever they're set, whether resolutions
• 55:56
  or not, they come from the acceptance of the, you will be a
• 56:01
  different person mentally. And that's one of the beautiful
• 56:05
  things about challenges like 75 Heart, I think is that over that
• 56:08
  period of time, if you have gone into this challenge hoping that
• 56:12
  it fixes you for 75 days and then after that you'll be good.
• 56:15
  You can go back to doing what you were doing before, but
• 56:17
  you'll look better. You might, you might feel better
• 56:19
  then. I mean, if you're able to do the
• 56:21
  75 days like that, I'd actually be impressed if you go into it
• 56:25
  knowing that after this, I'm going to have an appreciation
• 56:28
  for doing 2 forms of exercise a day or I'm going to, I, my
• 56:33
  intention is to probably enjoy running by the end of this.
• 56:36
  That would be cool if you're, if you're prepared to do that, but
• 56:39
  if you're going into a, a challenge of that sort or a new
• 56:43
  goal for yourself, unprepared to change as a person, but expect
• 56:46
  to achieve the goal, that's not going to happen.
• 56:48
  At some point you will quit on it.
• 56:50
  Even if you achieve that goal that you set, you will quit on
• 56:52
  it afterwards. And what was the point of doing
• 56:54
  in the 1st place? So I think that's The thing is
• 56:56
  you have to be prepared to actually change.
• 56:58
  Are you prepared to leave who you are right now behind?
• 57:01
  If so, you will probably get that goal.
• 57:03
  If not, it's another wasted New Year's resolution that will die.
• 57:08
  And that's kind of, I recognize a good point, place to leave
• 57:10
  actually, because again, we can just go down more rabbit holes
• 57:12
  or doing things. And it brings us to the last
• 57:15
  section of the podcast, which is the Rock sponsored bit.
• 57:19
  So, another Jingle. Another Jingle, surely.
• 57:21
  Yeah, but this is only. Yeah, you've got a thing.
• 57:24
  But in actual fact, you are not just wearing a hat for.
• 57:27
  Now, oh, I'm slowly rounded up for that.
• 57:28
  Fully rounded. So you've got the removed before
• 57:31
  racing on the front yeah, for those that aren't aware, some of
• 57:34
  the clothing, I mean rocks do coaching is also what's going on
• 57:38
  at the moment that's kicking off.
• 57:39
  It's all quite a good thing to follow.
• 57:40
  We'll talk about where you can follow it at the end of this,
• 57:43
  but T-shirt, what's on the back? So on the back this is we call
• 57:49
  it, we call it the Stockholm design.
• 57:50
  We, we're not exclusively just doing race specific much, but
• 57:55
  the first T-shirt we were launched was for London High
• 57:57
  Rocks and the second one, because we were all going out
• 58:00
  there, the Stockholm High Rocks event.
• 58:03
  So on the back we've got a little character, a little
• 58:05
  wobble making the peace sign. I would show you, but not
• 58:09
  everyone's going to be on YouTube.
• 58:10
  Go on YouTube yeah, but you could I'll tell you what next
• 58:12
  time I'll show you and you can watch on YouTube there you go so
• 58:17
  the the rocks part is I want to bring a bit of fun I want to
• 58:19
  give you guys listening a chance to be involved I'm petrified So
• 58:23
  what I've got is I've got a quiz five question fitness quiz.
• 58:27
  Some of the questions are multiple choice and let's see
• 58:33
  how much you know fitness. You might be about to fire
• 58:35
  yourself as my Co host. Question one.
• 58:39
  We'll go through all the questions and I'll do the answer
• 58:41
  to the end. OK, so question one, which
• 58:43
  exercise burns the most calories per minute on average?
• 58:48
  A running, B rowing, C jump rope, D cycling.
• 58:57
  What's your answer to that? Do I have time to justify this
• 59:02
  set parameters and make sure I don't look like a fool?
• 59:04
  If if you want to, although you will look.
• 59:06
  More like a fool if you're wrong.
• 59:09
  That's true, but it it calories burn is so dependent.
• 59:13
  Per minute. But it's it the question needs
• 59:17
  more parameters, I need more information.
• 59:19
  This is how my calories. This is how.
• 59:22
  I'm going to say. On average then?
• 59:26
  And I'm just scared about where you've got these questions from.
• 59:29
  OK, on average I'm going to say, but what what speed is it's
• 59:36
  going to be like a relative pace if I.
• 59:39
  Over an hour, Over an hour period.
• 59:43
  Interesting, your Achilles going to explode on jump rope.
• 59:47
  Wait, what was the last one again?
• 59:49
  Cycling. Oh, I'm going to say it's
• 59:52
  between A&B, so running, rowing. I'm going to go with my gut and
• 59:58
  say. Hey, OK, question 2.
• 1:00:01
  Which of these is not a real muscle in the body?
• 1:00:06
  You have to allow that. I'm going to be using some Latin
• 1:00:09
  here. OK, fine, I'm pronouncing wrong.
• 1:00:12
  So yeah, I'm going to do my best though.
• 1:00:15
  The soleus is AB is the tensor fasciae latai, C is the biceps
• 1:00:22
  femoris, and D is the flexus maximus.
• 1:00:29
  Are we going under the also the pre phase that this is there's
• 1:00:33
  no trick question. So like one could be a tendon
• 1:00:36
  or. Yeah, yeah.
• 1:00:37
  Or is it OK? It could, It could.
• 1:00:39
  Which is not. It's a muscle.
• 1:00:40
  So which is not a muscle in the human?
• 1:00:43
  Body, not a muscle. Oh.
• 1:00:48
  Now statistically, if I was going to guess.
• 1:00:51
  You've got 25% and you've got a 75%.
• 1:00:53
  Chance of me, right? It's always C if you're going to
• 1:00:55
  guess, is what I was told. OK, so you're going to so bisect
• 1:00:58
  femoris is what you're going with?
• 1:01:00
  Is not a muscle. Is no.
• 1:01:02
  I'm not going for that. OK, what was this?
• 1:01:05
  So you've got soleus soleus, you've got tensor fasciae,
• 1:01:08
  latai, biceps femoris, and flexus maximus.
• 1:01:16
  I hate this. I'm going to go for D.
• 1:01:19
  Flexus maxness. OK, questions like a gladiator.
• 1:01:22
  Question three. What is the world record for the
• 1:01:24
  most burpees in one hour? Is it a 870, B 1000, C 1200 or D
• 1:01:32
  1502? I'm going to go D 1502.
• 1:01:37
  Wait, can I just quickly? You want to know you're going to
• 1:01:40
  do the maths on how many burpees that is per minute I'm guessing?
• 1:01:42
  Wait, what Was it, 1000? 502 how many puppies is that a
• 1:01:48
  minute? 2525 bucks was a minute.
• 1:01:51
  Second most 1200 dead on. See, you're not stopping dead
• 1:01:59
  on. That's just 1002.
• 1:02:02
  I don't even need to do that on us to anyway.
• 1:02:05
  See that sounds now. I'll stick with my gut.
• 1:02:08
  We'll go. D 1502 OK, Question 4.
• 1:02:11
  Which of these fitness trends actually started in the
• 1:02:14
  military? Oh.
• 1:02:15
  No. Is it a Zumba, B Pilates, C hit
• 1:02:24
  HIIT, or D CrossFit? I don't know where the source is
• 1:02:30
  coming from because lots of people would say that CrossFit
• 1:02:32
  is a military thing, but lots of military and firefighters and
• 1:02:37
  people from this whatever adopted CrossFit as a
• 1:02:40
  methodology. So I'm not going to say
• 1:02:42
  CrossFit. It's got to be hit because it's
• 1:02:46
  an anagram. Military loves like.
• 1:02:49
  Oh, that's a good point. Is that, is that what an anagram
• 1:02:51
  is? No acronym.
• 1:02:54
  Acronym. That's yeah, it has to be.
• 1:02:56
  And I'm like, Pilates is too sensible.
• 1:02:58
  Like everyone in the military probably should be doing
• 1:03:00
  Pilates. But instead they'll be like,
• 1:03:02
  I'll do a million press UPS instead.
• 1:03:04
  And then I just can't imagine Zumba.
• 1:03:08
  But then it could be a trick question.
• 1:03:10
  Maybe it is Zumba. I'm going to go with my gut and
• 1:03:12
  go with hip. OK, cool, we're getting a real
• 1:03:14
  demonstration of overthinking it, which I love.
• 1:03:16
  The last. Representation on the one.
• 1:03:19
  The last question was the heaviest record deadlift in
• 1:03:22
  competition. OK, which is important?
• 1:03:24
  Yeah. Is it a 460 kilos?
• 1:03:29
  Is it B 482.5 kilos, C 501 kilos or D 510 kilos?
• 1:03:41
  Obviously Eddie Hall and Thor have both dead lifted 500 but I
• 1:03:48
  don't know if that counts as it wasn't a competition.
• 1:03:50
  They did did it for show right? Yet it was live stream.
• 1:03:53
  I don't know what the parameters of competition is.
• 1:03:56
  So and I maybe Thor beat it by 1 KG.
• 1:04:01
  I don't know if since he's done heavy and I'm like 510, I'm
• 1:04:04
  going to count the five hundreds out of it.
• 1:04:08
  What was the next high? Was 48 something. 482.5.
• 1:04:12
  I'm assuming like powerlifting competition as part of a total
• 1:04:17
  and then it was 460. Yeah.
• 1:04:21
  Let's do. Let's go for 480, the 482. 82.5
• 1:04:26
  OK, so let's go through the answers.
• 1:04:28
  Question one, which exercise burns the most calories per
• 1:04:31
  minute on average? According to this question, the
• 1:04:34
  quiz that came from arguably artificial intelligence, so
• 1:04:38
  we'll asterisk next to this jump rope.
• 1:04:41
  I knew it was going. To be you can burn up to 1000
• 1:04:43
  calories per hour doing jump rope.
• 1:04:46
  But you can burn up to 1000 calories doing any of those.
• 1:04:48
  Things all right? Apparently not sustainably.
• 1:04:51
  Let's test this after this. I'll let you do it.
• 1:04:55
  Which of these is not a real muscle in the human body?
• 1:04:57
  You've got that right. Flexus maximus.
• 1:04:59
  It was too gladiator. I thought about changing it, but
• 1:05:02
  I didn't. What is the world record for the
• 1:05:04
  most burpees in one hour? You said 1502.
• 1:05:06
  The answer is 870. Never set by Cassiano Lauriano
• 1:05:11
  in 2022. Never, There's I.
• 1:05:15
  Well, there's a world record you can break I.
• 1:05:16
  Was literally going to be like, I, I reckon I can do that.
• 1:05:19
  I I don't think that's what's that per minute.
• 1:05:22
  Tonight, 870 / 60, Yeah, I don't.
• 1:05:26
  So 870 / 60, that's fourteen and a half, 60 minutes straight.
• 1:05:33
  See, I was. I was.
• 1:05:34
  Because I know when you program, you program based on 15 minutes
• 1:05:36
  a minute. And I'm like, I'm kind of
• 1:05:39
  average, so there's got to be some specialist. 60 minutes
• 1:05:44
  straight is absurd. But when you think about, like,
• 1:05:46
  how fast the marathon world record is for running, that's
• 1:05:49
  absurd. Yeah.
• 1:05:50
  Like so I was thinking it's got to be.
• 1:05:51
  Yeah, true. Oh, whatever.
• 1:05:53
  True. OK, well, we'll set that up.
• 1:05:54
  That can be live streamed on mindsets.
• 1:05:56
  Which of these fitness trends actually start in the military?
• 1:05:59
  The answer is CrossFit that I've got.
• 1:06:00
  Wrong is wrong. OK.
• 1:06:02
  Quiz is forward. We'll make sure we get back quiz
• 1:06:06
  next time. We'll get like a real source
• 1:06:07
  check I. Don't know.
• 1:06:08
  Maybe it was. Maybe.
• 1:06:08
  Yeah. I'm sorry, my ignorance.
• 1:06:11
  God, that's bad. And the heaviest recorded
• 1:06:13
  deadlift in competition is half thorbionson 2020 he did 501
• 1:06:18
  kilograms in competition. OK, again, depending on what you
• 1:06:22
  consider the competition to be. But yeah, that concludes the
• 1:06:25
  quiz. I did horribly.
• 1:06:27
  But at least I justified my horrible answers.
• 1:06:30
  There are some. Well, yeah.
• 1:06:31
  I mean, if that, if that's worth anything.
• 1:06:33
  A bit bonus. Point if you guys listening did
• 1:06:35
  better than that, obviously let us know in the comments on
• 1:06:37
  YouTube or reach out to us on Instagram.
• 1:06:39
  And you can Co host. Yeah, and you can Co host and
• 1:06:41
  said that'd be great. But that brings us to the end of
• 1:06:45
  our first new style of episode. So I guess there's not too much
• 1:06:50
  in terms of wrap up other than mentioning, you know, where can
• 1:06:55
  people find yourself, rocks, that sort of thing.
• 1:06:59
  Instagram for me at Chuck's life under score between the words,
• 1:07:03
  but more importantly, we've got 2 pages for rocks.
• 1:07:07
  We've got Rocks Sport, which is like the the main official
• 1:07:09
  account and then we've got Rocks Training, which is everything
• 1:07:12
  kind of training programs specific.
• 1:07:14
  So they're both Rock Sport and then Rocks Training and then
• 1:07:16
  same thing for websites. Cool.
• 1:07:18
  Again, everything will be in the description for links.
• 1:07:21
  If you're looking for these places, do thoroughly recommend
• 1:07:24
  getting on board with Rocks early on while you can still be
• 1:07:26
  part of their community where you can actually speak to them
• 1:07:29
  and come down to some of the events before they get too busy.
• 1:07:31
  They are getting busy quick and if you're looking for where you
• 1:07:36
  can find the podcast anywhere else at mindsets under score
• 1:07:38
  podcast on all forms of social media.
• 1:07:41
  I myself, I'm at Angus under score cook on things like
• 1:07:44
  Instagram, wherever if you want to find me.
• 1:07:46
  So please do drop, follow, subscribe, like share all the
• 1:07:50
  good stuff. It's only going to help us grow
• 1:07:52
  bigger and better. Something I mentioned in the
• 1:07:55
  previous bit before the show before you came into the room is
• 1:07:58
  the new studio. It looks very different.
• 1:08:00
  It's very different. It's much bigger right now.
• 1:08:02
  It's still not finished. You can tell there's tool kits
• 1:08:03
  and stuff about, which is part of the office space that we're
• 1:08:06
  using. But hopefully you guys will all
• 1:08:09
  agree it's actually a lot better.
• 1:08:10
  We look a lot better on camera. I think I say that we hope.
• 1:08:13
  We hope so, Yeah. There are still changes to come,
• 1:08:17
  but it's a huge jump for the podcast.
• 1:08:19
  And that's all down to you guys and showing your support.
• 1:08:20
  So massive thank you and I look forward to seeing you all in the
• 1:08:24
  next episode.