Ep 114: Athletes are you under or over training

<p>Many athletes have the attitude you just have to go hard all the time, they are tough and unbending when it comes to training, they know it sometimes hurts and is hard and you just have to deal with that. Take a teaspoon of concrete and harden up and this attitude has some great benefits with your sporting and fitness ambitions but can also . have great benefits for other areas of your life. You learn mental toughness and how to push through, however this approach can also lead to burnout and adrenal exhaustion, a break down of the immune system even hormone imbalances and stress. The body doesn't improve during the training phase it actually improves when you are resting and recovering and so it is crucial to factor this in and to make sure you are ready for your hard workouts prior to doing them.</p> <p>In this episode Lisa Tamati and Exercise Scientist Neil Wagstaff talk about how to tell where you body is at and how to read the signals it is giving you so that you can optimise your performance and stay in optimal health without compromise.</p> <p>They have also prepared a free guide to download so you can assess your own body and this can be downloaded at </p> <p><a href="https://rhexercise.lisatamati.com/exercise">https://rhexercise.lisatamati.com/exercise</a></p> <p> </p> <p>We would like to thank our sponsors</p> <p>Running Hot - By Lisa Tamati & Neil Wagstaff</p> <p>If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7 day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.<br />  <br /> All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.<br />  <br /> www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  <a href="http://www.yotube.com/user/lisatamat">www.yotube.com/user/lisatamat</a> and come visit us on our facebook group<br />  <br /> <a href="http://www.facebook.com/groups/lisatamati">www.facebook.com/groups/lisatamati</a></p> <p>Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff.</p> <p>Wouldn't it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise?</p> <p>These are just some of the questions you'll uncover the answers to in the Epigenetics Testing Program along with many others. There's a good reason why epigenetics is being hailed as the "future of personalised health", as it unlocks the user manual you'll wish you'd been born with!</p> <p>No more guess work. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research.</p> <p>The platform uses over 500 algorithms and 10,000 data points per user, to analyse body measurement and lifestyle stress data, that can all be captured from the comfort of your own home</p> <p>Find out more about our  Epigenetics Program and how it can change your life and help you reach optimal health, happiness and potential at: <a href="https://runninghotcoaching.com/epigenetics">https://runninghotcoaching.com/epigenetics</a></p> <p>You can find all our programs, courses, live seminars and more at <a href="http://www.lisatamati.com">www.lisatamati.com</a> </p> <p> </p> <p>Show Transcription</p> <div class="editor-body overflow-y-overlay overflow-y-scroll flex flex-row justify-left flex-grow w-100 h-100 pa3 relative" id="editor-container"> <div class="col-md-8 col-xs-12 editor lh-copy" contenteditable="true"> <div class="row"> <div class="with-timestamp col-xs-12 content mt2 mb4"> <span>Welcome to pushing the limits, the show that helps you reach your full potential with your host, <span class="low-confidence-text quality-on">Lisa</span> Tamati brought to you by LisaTamati.com.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 00:14</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Well, <span class="low-confidence-text quality-on">hi</span> everybody Lisa Tamati here, pushing the limits here with my wing man. Neil Wagstaff Neil how are you're doing.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 00:19</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>I'm good. Thank you. I'm good.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 00:20</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>We've got another great episode already for you guys today. I hope you're all excited. Now today <span class="low-confidence-text quality-on">we</span> <span class="low-confidence-text quality-on">are</span> going to be talking about how to tell if you are under or <span class="low-confidence-text quality-on">over-training</span>. And this might be very counter intuitive for a lot of <span class="low-confidence-text quality-on">the</span> people who are just saying go hard, go harder or go home. But we want to talk to you a little bit about finding balance <span class="low-confidence-text quality-on">in</span>, in actually how <span class="low-confidence-text quality-on">to</span>, how to work out <span class="low-confidence-text quality-on">whether</span> your body is actually trying to tell you that it's time to pull back, have a <span class="low-confidence-text quality-on">bit</span> <span class="low-confidence-text quality-on">of</span> recovery time and what to do <span class="low-confidence-text quality-on">there</span>. So <span class="low-confidence-text quality-on">Neil</span>, <span class="low-confidence-text quality-on">take</span> <span class="low-confidence-text quality-on">it</span> away.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 00:53</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span class=""><span>Take it away. It's</span> <span class="low-confidence-text quality-on">although</span> <span><span class="low-confidence-text quality-on">as</span></span> <span>you, some of you</span> <span><span class="low-confidence-text quality-on">may</span></span> <span>seen out there that moment, we've got a great guide and one of ebooks which were put in the show notes afterwards on how to work out if you're</span> <span class="low-confidence-text quality-on">under</span> <span>or over on the training so that</span> <span><span class="low-confidence-text quality-on">I'll</span></span> <span>have all the content</span> <span><span class="low-confidence-text quality-on">and</span></span> <span>for you guys at the end. But we use with our athletes and ourselves as well by Felicia and I, we use</span> <span><span class="low-confidence-text quality-on">our</span></span><span>, the running</span> <span><span class="low-confidence-text quality-on">hot</span></span> <span>coaching wellness</span> <span><span class="low-confidence-text quality-on">check</span></span> <span><span class="low-confidence-text quality-on">and</span></span> <span>that</span> <span><span class="low-confidence-text quality-on">wellness</span></span> <span>wellness check</span> <span><span class="low-confidence-text quality-on">it</span></span> <span>take you through a series of serious different things to look at. Very subjective. And all you're going to do is</span> <span><span class="low-confidence-text quality-on">write</span></span> <span>yourself on a scale of one to ten one being that you are feeling like you're in the toilet, 10 being that you are rock and roll</span> <span><span class="low-confidence-text quality-on">in</span></span><span>, you are all, all guns blazing.</span> <span class="low-confidence-text quality-on">you're</span> <span><span class="low-confidence-text quality-on">on</span></span> <span>fire.</span></span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 01:31</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Okay. So you <span class="low-confidence-text quality-on">are</span> <span class="low-confidence-text quality-on">going</span> <span class="low-confidence-text quality-on">to</span> do this and rate yourself on a simple one to 10 scale with your sleep, your nutrition, hydration, movement, any injuries <span class="low-confidence-text quality-on">or</span> niggles you've got your energy levels and <span class="low-confidence-text quality-on">then</span> your stress levels as well. So seven things you're <span class="low-confidence-text quality-on">gonna</span> check in on each of those. As I say, you <span class="low-confidence-text quality-on">right</span> for one. So if you're scoring a one on everything and you <span class="low-confidence-text quality-on">base</span> it in the toilet, does that equal going out and doing a high intensity interval training? No <span class="low-confidence-text quality-on">heel</span> repeats? Probably not. So likewise, if you're up at a 10 and you've got all this energy in the tank, you should be able to go out and do a do a tough session. I just want to dig a little bit deeper into it because what you're <span class="low-confidence-text quality-on">gonna</span> find <span class="low-confidence-text quality-on">as</span> you collect this information each day, and we can send you out the spreadsheet we used to do this afterwards as well, is it <span class="low-confidence-text quality-on">will</span> start to develop a picture for you.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 02:17</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>You simply get up in the morning, have a look through, doesn't take any time <span class="low-confidence-text quality-on">at</span> all, <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">just</span> <span class="low-confidence-text quality-on">go</span>, right, where am I at? Scale of one to 10. Just go through your, your <span class="low-confidence-text quality-on">check</span>, see <span class="low-confidence-text quality-on">where</span> your schools are at and you'll start see a pattern developing <span class="low-confidence-text quality-on">side</span>. Personally. Also a pattern developing with my sleep. My sleep was where my <span class="low-confidence-text quality-on">scores</span> were low. And do <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">niggles</span> coming in as well? So very quickly identified to me that the area I needed to be working on was my, was my sleep. Whereas in hindsight, years gone by, if I wanted to get better <span class="low-confidence-text quality-on">in</span> my running, I would have <span class="low-confidence-text quality-on">done</span> nine times or 10 times out of 10 I would have gone out and <span class="low-confidence-text quality-on">done</span> another info session. <span class="low-confidence-text quality-on">We'll</span> go on out <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">then</span> another hill session or run my longer run would've had half an hour added to it because in my head many years ago, to be a better runner, you <span class="low-confidence-text quality-on">need</span> to run more than an exit.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 03:03</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>We used to have this same conversation as well when I started coaching with <span class="low-confidence-text quality-on">you</span>, <span class="low-confidence-text quality-on">Lisa</span>. But it's what we've learned now is that now by me addressing my sleep, guess what? That's making me a better runner. So dropping a session each week. So <span class="low-confidence-text quality-on">going</span> from five <span class="low-confidence-text quality-on">day</span> run days a week <span class="low-confidence-text quality-on">to</span> <span class="low-confidence-text quality-on">full</span> run days a week and getting my sleep from six and a half hours to seven <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">a</span> half, eight hours, I've become a better runner and we're finding exactly the same <span class="low-confidence-text quality-on">thing's</span> happening with all the people using <span class="low-confidence-text quality-on">it</span> with often the things that are popping up will be hydration issues <span class="low-confidence-text quality-on">is</span> that, imagine again the same thing <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">will</span> get. <span class="low-confidence-text quality-on">You're</span> going out and <span class="low-confidence-text quality-on">doing</span> <span class="low-confidence-text quality-on">your</span> running with people that we're talking <span class="low-confidence-text quality-on">to</span> <span class="low-confidence-text quality-on">are</span> going out and doing. <span class="low-confidence-text quality-on">They're</span> running, they're doing more running cause I think that's gonna make them a better <span class="low-confidence-text quality-on">runner</span>, higher intensity, more volume and they're doing it in <span class="low-confidence-text quality-on">a day</span> hydrated state.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 03:44</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>So all they're doing by adding more load and volume and intensity is <span class="low-confidence-text quality-on">the</span> becoming a <span class="low-confidence-text quality-on">worse</span> runner, more injured runner <span class="low-confidence-text quality-on">and</span> more unhealthy runner <span class="low-confidence-text quality-on">folks</span> on the hydration instead because you've identified that <span class="low-confidence-text quality-on">as</span> the area <span class="low-confidence-text quality-on">you</span> need to work on, all of a sudden it starts, it starts improving thing that we want to point out as well <span class="low-confidence-text quality-on">as</span> chatting to one of our clients over in the states yesterday. Lovely lady we worked with over there and in some of the time is fine understanding it and <span class="low-confidence-text quality-on">you</span> and <span class="low-confidence-text quality-on">I</span> <span class="low-confidence-text quality-on">have</span> been here, Lisa, <span class="low-confidence-text quality-on">we've</span> been <span class="low-confidence-text quality-on">at</span> many times. <span class="low-confidence-text quality-on">It's</span> fine when you understand all this, all this makes perfect sense from a science point of view <span class="low-confidence-text quality-on">and</span> a theory point of view, application <span class="low-confidence-text quality-on">is</span> the hardest bit. So I've programmed her to have a, she was on a five day run, <span class="low-confidence-text quality-on">we</span> <span class="low-confidence-text quality-on">were</span> starting to go into a taper program <span class="low-confidence-text quality-on">that</span> <span class="low-confidence-text quality-on">I</span> started dropping it down into four days and she understood why but it was now what am I <span class="low-confidence-text quality-on">going</span> <span class="low-confidence-text quality-on">to</span> do with Wednesday?</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 04:33</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Yeah. I'm psychologically not coping.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 04:35</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Yeah</span>. Well I <span class="low-confidence-text quality-on">haven't</span> <span class="low-confidence-text quality-on">been</span> <span class="low-confidence-text quality-on">Wednesday</span>. <span class="low-confidence-text quality-on">Wednesdays</span> <span class="low-confidence-text quality-on">are</span> <span class="low-confidence-text quality-on">run</span> <span class="low-confidence-text quality-on">day</span>. What happens with Wednesday? So <span class="low-confidence-text quality-on">it's</span> also, if you are playing with it and your <span class="low-confidence-text quality-on">schools</span> are telling you you <span class="low-confidence-text quality-on">needs</span> <span class="low-confidence-text quality-on">to</span> <span class="low-confidence-text quality-on">meet</span> an <span class="low-confidence-text quality-on">easy</span> day, replace it with something that you can go and have fun with. So get 'em <span class="low-confidence-text quality-on">replace</span> it with a yoga class for example. Or go for a walk instead of a run <span class="low-confidence-text quality-on">going</span>, do something you enjoy but enjoy that day. <span class="low-confidence-text quality-on">Yeah</span>. <span class="low-confidence-text quality-on">It's</span> <span class="low-confidence-text quality-on">been</span> given to you to fill your tank a little bit more, fill your cup a little bit more, give you a little bit more energy, which is <span class="low-confidence-text quality-on">gonna</span> make you a better runner,</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 05:01</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Okay</span>? <span class="low-confidence-text quality-on">She</span> does not mean that you're a lazy ass. Not mean that you are useless, that you are not tough enough.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 05:08</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Listen</span>, <span class="low-confidence-text quality-on">somebody</span> songs and we had that conversation</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 05:11</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Very</span>, very many times and we still have it though. We knew <span class="low-confidence-text quality-on">it</span> because you know, psychologically <span class="low-confidence-text quality-on">is</span> athletes. We are often very much Taipei <span class="low-confidence-text quality-on">crews</span> <span class="low-confidence-text quality-on">to</span> <span class="low-confidence-text quality-on">the</span>, <span class="low-confidence-text quality-on">all</span> <span class="low-confidence-text quality-on">of</span> these. <span class="low-confidence-text quality-on">We'd</span> go get <span class="low-confidence-text quality-on">us</span>. We want to, we want to work hard, we want to fight <span class="low-confidence-text quality-on">hard</span>, we want to play hard. But which is fine and this is obviously, <span class="low-confidence-text quality-on">it's</span> really <span class="low-confidence-text quality-on">fun</span> when you're a 20 year old <span class="low-confidence-text quality-on">and</span> you don't have a lot of other things on your plate, okay? And you get away with a heck of a lot more. Just like you could get away with partying and then going running a marathon the next day when you were 20. Not so great when <span class="low-confidence-text quality-on">you're</span> 50. And <span class="low-confidence-text quality-on">in</span> things <span class="low-confidence-text quality-on">you</span> have to change as you get older. With each, with each decade, you need to look at things differently. That does not mean that you get weaker, that you get lazier, that you use ages and excuse.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 05:53</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>It just means you was up to the way that your body needs a definitely different stimulus in different stages of your life. And this is part of what <span class="low-confidence-text quality-on">we're</span> trying to teach you is to understand your own body so that you know when it's time to push and when it's time to back off. And I'm obviously, I am, you know, preaching to the, the worst person on the <span class="low-confidence-text quality-on">planet</span>. You know, like I will still go out when I've got an injury and I'll still try and <span class="low-confidence-text quality-on">when</span> <span class="low-confidence-text quality-on">I'll</span> got a cold and I shouldn't be. And I know, and it's a real battle inside my head. So I get this, this <span class="low-confidence-text quality-on">is</span> a battle. But when I, you know, as I get wiser and I do start to pull back <span class="low-confidence-text quality-on">and</span> this is where we actually have the gains because when we blow ourselves out and we <span class="low-confidence-text quality-on">over</span> <span class="low-confidence-text quality-on">train</span>, <span class="low-confidence-text quality-on">when</span> <span class="low-confidence-text quality-on">we're</span> not in <span class="low-confidence-text quality-on">a</span> state for really strong training, this is when we start to break down emotionally.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 06:41</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>We start <span class="low-confidence-text quality-on">at</span> <span class="low-confidence-text quality-on">district</span> <span class="low-confidence-text quality-on">breakdown</span> with <span class="low-confidence-text quality-on">the</span> stress levels in our lives and stress is the number one most dangerous thing that we can do to our bodies. Stress is what causes us to get disease. Stress <span class="low-confidence-text quality-on">is</span> what causes most of our problems in life. If we can lower our stress levels, then we can <span class="low-confidence-text quality-on">know</span> <span class="low-confidence-text quality-on">of</span> the chance that we'll get sick, we will help our immune system <span class="low-confidence-text quality-on">rebuild</span> and all of these sort of things that we don't think about when <span class="low-confidence-text quality-on">we</span> think just go hard <span class="low-confidence-text quality-on">or</span> go home, you know, and like, you know, I'm a hard-ass athlete. I have been my entire life and so <span class="low-confidence-text quality-on">as</span> new we're not, we're not softly, softly <span class="low-confidence-text quality-on">changeable</span> when <span class="low-confidence-text quality-on">B</span> types. Okay. But we are wiser than we were <span class="low-confidence-text quality-on">and</span> we were 20 years ago. And we understand the need that <span class="low-confidence-text quality-on">we're</span> not, <span class="low-confidence-text quality-on">we</span> <span class="low-confidence-text quality-on">are</span> not robots and you are not bullet proof and I don't care whether <span class="low-confidence-text quality-on">you're</span> dean <span class="low-confidence-text quality-on">kinesis</span> or <span class="low-confidence-text quality-on">you're</span> David Goggins, you still need to recover in between these bouts of really hard <span class="low-confidence-text quality-on">ass</span> life, you know?</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 07:40</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Well if you hit the nail on the head there as well, it's a, <span class="low-confidence-text quality-on">it's</span> often a, I'll say to a lot of people that <span class="low-confidence-text quality-on">we're</span>, we're working with <span class="low-confidence-text quality-on">and</span> a lot of people we coach one on one lease. Is that, is that use your experiences to your advantage <span class="low-confidence-text quality-on">to</span> part of the training plan is, is <span class="low-confidence-text quality-on">and</span> should be. What's your history <span class="low-confidence-text quality-on">and</span> what's your experience? If you've got experience with doing marathons, half marathons, ultramarathons you can use that to, your advantage <span class="low-confidence-text quality-on">has</span> <span class="low-confidence-text quality-on">gotten</span>, <span class="low-confidence-text quality-on">as</span> you <span class="low-confidence-text quality-on">were</span> just saying, <span class="low-confidence-text quality-on">so</span> you've now got experience in doing things. You now know what works and what doesn't. So <span class="low-confidence-text quality-on">actually</span> <span class="low-confidence-text quality-on">go</span> through this daily checklist of subjects you're looking at where you're at. You can really start to create your own <span class="low-confidence-text quality-on">rulebook</span> <span class="low-confidence-text quality-on">this</span>, you can start to see and go, right. I know that historically that's what I've done well <span class="low-confidence-text quality-on">or</span> that's what I've not done so well.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 08:21</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>I can now really start to focus on certain areas. If someone is coming in to do their first marathon with us at first half marathon <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">their</span> first ultra marathon, if it's their first one, I want them to hurt a little bit more in training. <span class="low-confidence-text quality-on">I'll</span> want to push them a little bit further because we need to not just train them physiologically. We need to train them psychologically as well and <span class="low-confidence-text quality-on">prepared</span> them for that. If you're coming off the bat, which a lot of our athletes are multiple events, then a lot of that is already <span class="low-confidence-text quality-on">trained</span> so we can, we can now get wise with the training because it doesn't need to hurt so much because that that is already ingrained.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 08:54</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Fight through pain. <span class="low-confidence-text quality-on">Yeah</span>,</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 08:55</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Exactly, and then especially that was a <span class="low-confidence-text quality-on">fine</span> example <span class="low-confidence-text quality-on">is</span> <span class="low-confidence-text quality-on">with</span> <span class="low-confidence-text quality-on">when</span> with the coaching that I was doing and <span class="low-confidence-text quality-on">continue</span> to do with you <span class="low-confidence-text quality-on">is</span> is <span class="low-confidence-text quality-on">that's</span> <span class="low-confidence-text quality-on">there</span>. <span class="low-confidence-text quality-on">You've</span> got <span class="low-confidence-text quality-on">to</span> remember what you already know because that <span class="low-confidence-text quality-on">would</span> allow you to go to places that you <span class="low-confidence-text quality-on">couldn't</span>, you <span class="low-confidence-text quality-on">couldn't</span> have done, you could have done before. The other, the other piece of the puzzle is, is that you, <span class="low-confidence-text quality-on">by</span> changing these things, we can change our environment so we can really start to change how our <span class="low-confidence-text quality-on">body's</span> responding. If we're adding more hydration in, if we're changing our sleeping environment, that changes our us from a physiological, biological level level as well, which means then all of a sudden results just starts climber. So it's connecting the dots between do all of these things might be a better runner? Yes. <span class="low-confidence-text quality-on">Oh</span>, they actually specifically to do with running, not directly, but they <span class="low-confidence-text quality-on">get</span> <span class="low-confidence-text quality-on">to</span> get an increase in <span class="low-confidence-text quality-on">a</span> response <span class="low-confidence-text quality-on">in</span>, in performance. <span class="low-confidence-text quality-on">So</span> if you want to be wise, start using it, start doing it. Start thinking outside of the square.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 09:49</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Yeah. And not just going harder and harder and harder and using those risk phases for exactly that <span class="low-confidence-text quality-on">to</span> <span class="low-confidence-text quality-on">rest</span> to recover. Because <span class="low-confidence-text quality-on">that</span> is when you get <span class="low-confidence-text quality-on">better</span>. You don't, when you go to the gym or when you go running <span class="low-confidence-text quality-on">and</span> you actually <span class="low-confidence-text quality-on">braking</span> muscles, <span class="low-confidence-text quality-on">you're</span> actually causing microtears and things. So it's not that that's actually causing the improvement. Those <span class="low-confidence-text quality-on">kids</span> are there. And then the, it's the body's recovery response, which only happens when you go and sleep and recover and rest and digest and <span class="low-confidence-text quality-on">still</span> <span class="low-confidence-text quality-on">water</span>. That parasympathetic nervous system stuff is when you actually get stronger. So if <span class="low-confidence-text quality-on">you</span> just going back to back to back to back smashing yourself, smashing your smell and <span class="low-confidence-text quality-on">in</span> thinking that <span class="low-confidence-text quality-on">you're</span> going to get stronger <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">no</span>, you're not going to <span class="low-confidence-text quality-on">because</span> you haven't got that balance of oscillating between the parasympathetic nervous system and the sympathetic nervous system and we really need that balance and auditor to have those, those breakthroughs <span class="low-confidence-text quality-on">and</span> those improvements and <span class="low-confidence-text quality-on">not</span> <span class="low-confidence-text quality-on">to</span> plateau. Right.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 10:47</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Total</span>. <span class="low-confidence-text quality-on">Certainly</span> some of the some of the changes <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">most</span> <span class="low-confidence-text quality-on">we</span>, we've spoken about the, you've gone for <span class="low-confidence-text quality-on">a</span> more sort of bite sized piece <span class="low-confidence-text quality-on">of</span>, of <span class="low-confidence-text quality-on">Excise Sundays</span>. So rather than doing the long bouts, you've been getting some great results with shorter sort of 10 to 20 minute workouts. <span class="low-confidence-text quality-on">Also</span> with how you've been integrating some of <span class="low-confidence-text quality-on">some</span> <span class="low-confidence-text quality-on">more</span> of the yoga stuff. Yeah. Your mindset is changed with <span class="low-confidence-text quality-on">Coz</span> chatting to you and listen to you. <span class="low-confidence-text quality-on">It's</span> <span class="low-confidence-text quality-on">all</span> the benefits you now get from <span class="low-confidence-text quality-on">some</span> <span class="low-confidence-text quality-on">of</span> your yoga sessions <span class="low-confidence-text quality-on">are</span> significantly greater than they <span class="low-confidence-text quality-on">would</span> <span class="low-confidence-text quality-on">have</span> been a few years ago. <span class="low-confidence-text quality-on">Yeah</span>. And you're really starting to feel and see the benefits and then enjoying your runs more when you go for them as a result of it.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 11:20</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Yeah. So I had a few years ago and you know, most of us as well heard this perhaps, but total burnout after running through New Zealand and doing this <span class="low-confidence-text quality-on">valley</span> and doing all those other crazy Himalayan races. And I was getting to a point where the, I was doing the races and <span class="low-confidence-text quality-on">I</span>, I was starting <span class="low-confidence-text quality-on">to</span> break. I was just really <span class="low-confidence-text quality-on">sick</span>. My body was starting to break down and I <span class="low-confidence-text quality-on">was</span> <span class="low-confidence-text quality-on">starting</span> to get health issues. <span class="low-confidence-text quality-on">So</span> major health issues came along. Then of course, <span class="low-confidence-text quality-on">mom</span> came along and with her with her major issues. And so my whole life priorities changed around and so I was forced into the situation of having slow or change is <span class="low-confidence-text quality-on">a</span> better response. So I couldn't spend 20, 30 hours a week training like <span class="low-confidence-text quality-on">I'd</span> done previously. And so that <span class="low-confidence-text quality-on">means</span> I <span class="low-confidence-text quality-on">could</span> head to go and actually listen to the <span class="low-confidence-text quality-on">offer</span> <span class="low-confidence-text quality-on">change</span>, <span class="low-confidence-text quality-on">changing</span> <span class="low-confidence-text quality-on">culminate</span> <span class="low-confidence-text quality-on">and</span> some <span class="low-confidence-text quality-on">other</span> things because the stress levels were through the roof.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 12:09</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>The cortisol was all over the place, the adrenaline, all of those things were just far <span class="low-confidence-text quality-on">schools</span>. We talked about <span class="low-confidence-text quality-on">the</span> start with <span class="low-confidence-text quality-on">load</span>. <span class="low-confidence-text quality-on">They</span> <span class="low-confidence-text quality-on">were</span> <span class="low-confidence-text quality-on">all</span> <span class="low-confidence-text quality-on">in</span> <span class="low-confidence-text quality-on">the</span>, all in the <span class="low-confidence-text quality-on">pulling</span> <span class="low-confidence-text quality-on">the</span> toilet, yet they were absolutely rock bottom. And so I had to start rebuilding my body again and trying to find my health again and let alone my fitness, getting it back up to speed. And so doing by doing a combination of very short, high intensity workouts, like crossfit style stuff and <span class="low-confidence-text quality-on">weight</span> training and being in a, in a anabolic state and not just in a catabolic state all the time. And then adding in some Yoga. And which I really found <span class="low-confidence-text quality-on">had</span>, by the way. I mean, I've, <span class="low-confidence-text quality-on">I've</span> been <span class="low-confidence-text quality-on">a</span> <span class="low-confidence-text quality-on">joke</span>, <span class="low-confidence-text quality-on">plops</span> life. <span class="low-confidence-text quality-on">Yeah</span>. So I was, you know, <span class="low-confidence-text quality-on">I</span>, I get <span class="low-confidence-text quality-on">the</span>, how <span class="low-confidence-text quality-on">I'm</span> controlling <span class="low-confidence-text quality-on">the</span> body <span class="low-confidence-text quality-on">and</span> movement and <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">know</span>, dancing and gymnastics and stuff, but I still found yoga because it's slow and it's very brief controlled <span class="low-confidence-text quality-on">and</span> all of those things actually bloody hard.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 13:09</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>And I know a lot of athletes do. We'd rather go for a run <span class="low-confidence-text quality-on">and</span> go to a yoga class. And <span class="low-confidence-text quality-on">it</span> takes a shift. You have to do it a number of times until you start to feel the actual benefits of it. And, but the thing that, what yoga does <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">what</span> <span class="low-confidence-text quality-on">[inaudible]</span> does or any sort of mobility with massage, all of these things start to get the body out of the sympathetic state into a parasympathetic dominant state. So that means <span class="low-confidence-text quality-on">you're</span> shutting down the stress release <span class="low-confidence-text quality-on">of</span>, of stress hormones. So your <span class="low-confidence-text quality-on">cortisol</span> <span class="low-confidence-text quality-on">and</span> your, your adrenaline's and norepinepherine <span class="low-confidence-text quality-on">than</span> <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">know</span> what, all of those sort of stress hormones, which are we need at certain times, but we don't want to be in that state all day. And if <span class="low-confidence-text quality-on">we've</span> got a stressful life, <span class="low-confidence-text quality-on">then</span> we tend to be in that state all the time.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 13:55</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>So <span class="low-confidence-text quality-on">we</span>, you know, the the <span class="low-confidence-text quality-on">excess</span> what is it? The hypothalamus, the Draino. Anyway, it keeps releasing hormones all day. And what that does is <span class="low-confidence-text quality-on">that</span> means <span class="low-confidence-text quality-on">that</span> <span class="low-confidence-text quality-on">your</span> like parasympathetic or sympathetic dominant. So <span class="low-confidence-text quality-on">you're</span> pushing out all these stress hormones <span class="low-confidence-text quality-on">in</span> <span class="low-confidence-text quality-on">your</span> actually slowing down your immune system. You're actually slowing down your digestive processes, <span class="low-confidence-text quality-on">you're</span> slowing down the reproduction of new cells being made. Because these are only, these processes are mostly done when we're in a relaxed state. That's why they call it <span class="low-confidence-text quality-on">rest</span> and <span class="low-confidence-text quality-on">digest</span> sort of a <span class="low-confidence-text quality-on">state</span> <span class="low-confidence-text quality-on">in</span> the parasympathetic state. And so when you go and do a yoga or meditation or <span class="low-confidence-text quality-on">a</span> deep breathing exercise, which sounds like <span class="low-confidence-text quality-on">woo</span>, you know, <span class="low-confidence-text quality-on">it</span> sounds like, ah, I just want to go and punch a punching bag or run <span class="low-confidence-text quality-on">up</span> a mountain because that's the way we program. But if are in a state of stress and <span class="low-confidence-text quality-on">we've</span> <span class="low-confidence-text quality-on">got</span> <span class="low-confidence-text quality-on">to</span> be actually encouraging more stress that way.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 14:55</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>And when we slow down and we go and do a yoga class, what it does is actually tunes off all those stress hormones from being produced and now our body can go into, oh, it's time for going and repairing. It's time for digesting. It's time for <span class="low-confidence-text quality-on">sitting</span> my immune system up so that it can <span class="low-confidence-text quality-on">ask</span>, go and fight the <span class="low-confidence-text quality-on">bad</span> things that are coming in their bodies. And when we don't, <span class="low-confidence-text quality-on">and</span> we ignore that for too long, that's when we get sick. That's when we get diseases. That's when we get start to break down mentally and emotionally and physically. And this is why you can't stay in that highly stressed out state without <span class="low-confidence-text quality-on">effects</span>. And this is why <span class="low-confidence-text quality-on">this</span> balance between the parasympathetic and the sympathetic nervous system is so crucial and you cannot, I've heard, and I've said this in the past before, I don't need to meditate.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 15:38</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>I go run and running <span class="low-confidence-text quality-on">east</span> <span class="low-confidence-text quality-on">into</span> top of meditation, but it's, it's in the sympathetic state of being and <span class="low-confidence-text quality-on">then</span> that is by <span class="low-confidence-text quality-on">its</span> own definition, not a recovery state. So it <span class="low-confidence-text quality-on">while</span> you, you might be able to clear a lot of crap out of your thinking and you might be able to you know, get your body breathing well and all <span class="low-confidence-text quality-on">of</span> that sort of stuff. <span class="low-confidence-text quality-on">It</span> isn't <span class="low-confidence-text quality-on">a</span> <span class="low-confidence-text quality-on">restroom</span> recovery activity going for a walk in the park and enjoying the flowers and nature and the <span class="low-confidence-text quality-on">birds</span> singing. Now that will turn your parasympathetic nervous system <span class="low-confidence-text quality-on">want</span>. And it can be as simple as that. It can be as simple as going to the scene <span class="low-confidence-text quality-on">staring</span> out at the ocean for us <span class="low-confidence-text quality-on">and</span> <span class="low-confidence-text quality-on">hour</span> these things. <span class="low-confidence-text quality-on">Turn</span> <span class="low-confidence-text quality-on">our</span> parasympathetic nervous system on and calm the body down and <span class="low-confidence-text quality-on">let</span> your body actually do <span class="low-confidence-text quality-on">it's</span> repair processes, which actually is, you know, the anti aging, the <span class="low-confidence-text quality-on">ND</span> disease, the <span class="low-confidence-text quality-on">MD</span>.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 16:31</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>Everything, you know, it's crucial that we have that oscillation. This is why, you know, everything is as a seesaw. We need to be trying to stay balanced all the time. And that doesn't mean that we can't go and do crazy ass things, but it does mean that afterwards we're going to have to go <span class="low-confidence-text quality-on">out</span> and recover and repair. And you know, like we <span class="low-confidence-text quality-on">have</span> this conversation with Carlos, <span class="low-confidence-text quality-on">so</span> he <span class="low-confidence-text quality-on">coached</span> <span class="low-confidence-text quality-on">it</span> running hot coaching and amazing man <span class="low-confidence-text quality-on">who's</span> done was doing 12 <span class="low-confidence-text quality-on">outros</span> over a hundred kilometers, including a hundred miles in 24 <span class="low-confidence-text quality-on">hour</span> <span class="low-confidence-text quality-on">rices</span> and <span class="low-confidence-text quality-on">Multi Day</span> stage races inside 12 months. And <span class="low-confidence-text quality-on">you</span> did that last year. And then this year is having trouble because he's <span class="low-confidence-text quality-on">in</span> the recovery phase. And psychologically that causes a lot of stress because we don't, we're used to going hard <span class="low-confidence-text quality-on">out</span>, you know, and this is why you know, it takes a psychological shift and it's understanding that you're not letting go. You're not being useless. You're not <span class="low-confidence-text quality-on">going</span> <span class="low-confidence-text quality-on">to</span> put on 50 kilos. In fact, the opposite is often true <span class="low-confidence-text quality-on">because</span> you're <span class="low-confidence-text quality-on">allowing</span> the stress hormones. <span class="low-confidence-text quality-on">You</span> probably find that you, if you're carrying a little bit extra weight, <span class="low-confidence-text quality-on">I</span> <span class="low-confidence-text quality-on">want</span> <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">to</span> lose it. Doing the yoga, then you are doing the running and all of these things <span class="low-confidence-text quality-on">is</span> counter intuitive, isn't it? Next <span class="low-confidence-text quality-on">time</span>,</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 17:38</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">But</span> <span class="low-confidence-text quality-on">certainly</span> counter intuitive <span class="low-confidence-text quality-on">in</span> the the, the beauty of what we've put together for all the listeners is that we can now identify with <span class="low-confidence-text quality-on">a</span> simple wellness check and a very subjective and easy way <span class="low-confidence-text quality-on">in</span> a daily that you can see exactly where you're at. <span class="low-confidence-text quality-on">Yeah</span>, <span class="low-confidence-text quality-on">you're</span> just getting up you guys through your <span class="low-confidence-text quality-on">chat</span> <span class="low-confidence-text quality-on">list</span> and if <span class="low-confidence-text quality-on">you</span> <span class="low-confidence-text quality-on">chat</span> <span class="low-confidence-text quality-on">loose</span>, <span class="low-confidence-text quality-on">slow</span>, then we want to do something that, as you rightly say, is going to take us into <span class="low-confidence-text quality-on">a</span> parasympathetic system. If you schools are rock and roll, then the they're up there and they're high. <span class="low-confidence-text quality-on">Then</span> that's where that's the ultimate aim <span class="low-confidence-text quality-on">is</span> <span class="low-confidence-text quality-on">we're</span> like that on a consistent basis and the way <span class="low-confidence-text quality-on">we'll</span> get like that on a consistent basis if we get the balance right between parasympathetic. <span class="low-confidence-text quality-on">So</span> <span class="low-confidence-text quality-on">it</span> <span class="low-confidence-text quality-on">sees</span> as you've been talking about Lisa and sympathetic activities, we get the balance right.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 18:17</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>And the other thing is as well <span class="low-confidence-text quality-on">as</span> <span class="low-confidence-text quality-on">understands</span> that that is going to be very different for each of us individually. <span class="low-confidence-text quality-on">The</span> once you get the balance right and no one, I say this to many people we're coaching, no one knows your body better than you <span class="low-confidence-text quality-on">though</span>. So we're here to give you advice. We're here to mentor you, to <span class="low-confidence-text quality-on">coach</span> <span class="low-confidence-text quality-on">you</span>, to take you through and teach you, but we're always going to ask you to listen to what your own body's telling you <span class="low-confidence-text quality-on">because</span> you are with it every day. You are going to <span class="low-confidence-text quality-on">know</span> it better than anyone. Once you start listening to it, it will tell you what you exactly what you need to do to get the best out <span class="low-confidence-text quality-on">of</span> <span class="low-confidence-text quality-on">it</span></span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 18:45</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>And not overriding the signals that are coming from your body during <span class="low-confidence-text quality-on">the night</span>. Oh and hurts. It's hurting <span class="low-confidence-text quality-on">my</span>, my bones are hurting <span class="low-confidence-text quality-on">my</span> everything's <span class="low-confidence-text quality-on">liking</span> <span class="low-confidence-text quality-on">out</span>. Just toughen up and take a teaspoon <span class="low-confidence-text quality-on">of</span> concrete <span class="low-confidence-text quality-on">and</span> get over it. And there are times when you need to <span class="low-confidence-text quality-on">go</span> <span class="low-confidence-text quality-on">there</span>, <span class="low-confidence-text quality-on">right</span>? To <span class="low-confidence-text quality-on">have</span> <span class="low-confidence-text quality-on">that</span> <span class="low-confidence-text quality-on">ability</span>, but it's not general, not for general health, you know, not for general health. And that's why <span class="low-confidence-text quality-on">the</span> sort of conversations are important for a lot of people. Don't actually <span class="low-confidence-text quality-on">hear</span> and understand. And you know if you're a woman, you've got hormones and <span class="low-confidence-text quality-on">you've</span> got cycles <span class="low-confidence-text quality-on">as</span> another reason why you need to, you know, be on top of what's happening in your cycle and making sure you don't check yourself over the each one way or the other and that you don't get <span class="low-confidence-text quality-on">adrenal</span> problems and so on and so forth.</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 19:24</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span>So I think this has been a really interesting conversation today. We haven't covered, you know, things in depth here, but if you <span class="low-confidence-text quality-on">want</span> <span class="low-confidence-text quality-on">to</span> find out more, if you want to get this wellness check, then reach out to us. You can reach me on this or@leastyourtammany.com. And we've got to put in the show notes, a link to the the <span class="low-confidence-text quality-on">guides</span> that we've produced, which is all about how to tell if you're over training or under training and what to do about it. And of course we'd love you to come and join us at running hot coaching. If you want <span class="low-confidence-text quality-on">in</span> a <span class="low-confidence-text quality-on">holistic</span> run training system that isn't going to burn you out, that isn't going to break you. <span class="low-confidence-text quality-on">It</span> isn't <span class="low-confidence-text quality-on">gonna</span> end up with injuries necessarily. There's always a few that will creep <span class="low-confidence-text quality-on">in</span> when we twist their ankle or whatever. But if you want to be able to prepare your body so that you don't just break down because you're starting to overcook, then come and check out our system, head on over to Lisa tammany.com and <span class="low-confidence-text quality-on">she</span> can <span class="low-confidence-text quality-on">air</span> running programs. And <span class="low-confidence-text quality-on">neo</span>, anything final to add to those words today?</span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 3</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 20:21</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span><span class="low-confidence-text quality-on">Nice</span> spot. And Lisa as always spot on. It's yeah, it's just, it's just doing it. Do it. Take the time to, to have a look at where you're at each day is time well spent. It's a minimal amount of time, a few minutes each day. For me, when I started doing it and <span class="low-confidence-text quality-on">we've</span> now started using it with all our all our coaching clients, it just makes <span class="low-confidence-text quality-on">the</span> world of difference.</span></div> </div> <div class="row active-content-node"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 2</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 20:39</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span class="current-inline"><span><span class="low-confidence-text quality-on">Yeah</span></span><span>.</span> <span><span class="low-confidence-text quality-on">And</span></span><span>, and this is really</span> <span><span class="low-confidence-text quality-on">aimed</span></span> <span><span class="low-confidence-text quality-on">at</span></span> <span>those people who are experienced, you know, and who are perhaps getting a little bit older and perhaps doing the same way they've always done them and not listening to the bodies.</span> <span><span class="low-confidence-text quality-on">It's</span></span><span>, it's</span> <span><span class="low-confidence-text quality-on">genuinely</span></span> <span>not the problem of the beginner. The beginner is has to learn to read the body as well, but they need more structure in the program, as Neil was saying earlier, so that they understand how to you know, push through barriers and push through pain and all that sort of stuff. But when you experienced in doing that and you're not getting the results that you should be getting, this might be the reason why. So take that to heart and I hope that that's helped today. So thank you guys</span> <span><span class="low-confidence-text quality-on">and</span></span> <span>we'll be back again next week.</span> <span><span class="low-confidence-text quality-on">We've</span></span> <span><span class="low-confidence-text quality-on">got</span></span> <span>another great session with Neil I think next week. So stay tuned and as always, please give us a rating and review. Really, really appreciate that. Help us get some exposure on iTunes. You can do that rating and review</span> <span><span class="low-confidence-text quality-on">there</span></span> <span>or just reach out to us if you've got any questions around running around mindset, around nutrition. We'd love to hear from you Neil and I and the team, so please reach out to us and we'll see you again next week.</span></span></div> </div> <div class="row"> <div class="dib mr3 pointer"> <div class="col-xs-12 speaker no-select text-link blue hide-child" contenteditable="false"> <div class="edit-speaker-icon dn dib-ns child w1 h1 contain v-mid mr2-ns">  </div> <span class="dib mw4 mw5-m mw6-l v-mid truncate fw5">Speaker 1</span></div> </div> <div class="col-xs-12 timestamp inline-flex items-center no-select text-link gray pointer v-mid" contenteditable="false"> <div class="timestamp-play mr1"> </div> 21:44</div> <div class="with-timestamp col-xs-12 content mt2 mb4"><span class=""><span>Thanks,</span> <span><span class="low-confidence-text quality-on">Lisa</span></span><span>. That's it this week for pushing the limits. Be sure to</span> <span><span class="low-confidence-text quality-on">rate</span></span><span>, review and share with your friends and</span> <span><span class="low-confidence-text quality-on">head</span></span> <span>over and visit Lisa and her team, at lisatamati.com</span></span></div> </div> </div> </div> <div class="dn fixed flex-ns flex-row justify-center bottom-0 self-center rating-container">  </div> <p><em>The information contained in this show is not medical advice it is for educational purposes only and the opinions of guests are not the views of the show. Please seed your own medical advice from a registered medical professional.</em></p>