81. Routines, Guilt & Fitting In Fitness

All right, what are some folks welcome back to another episode of lifting running and living with your favorite podcasters? Kelly. Hello. Hey, and JK. That's me episode 81. Here we go. Yeah. All right, per the usual. Let's, uh, let's kick it off with updates and Basically, it's like the what's go what are our thoughts on brick week seven. I just made up the week, but yeah, so what do you got going on Kelly? Okay, well, so last time I was talking about how I was Going to Chicago That week we were recording. I've been back. I was in Chicago two weeks in a row, right? Which I didn't say last time because you don't want people to know where you are before you go True. Yeah, so I do have some brick updates JK alluded to Quick quick recap for those who are not familiar with the what brick is because I mean if you're a regular listener, you already know Yeah, regular listeners are probably like why are we still talking about the brick? But brick is a physical device that will you can set different modes to block certain apps or websites On your phone. So when your phone is brick you can't access those Unlust you unbrick it by physically scanning your phone next to the device um, and so I Have two different modes that I've mentioned before, but as a quick refresher my default mode during the day is blocking Instagram and threads and read it which I just removed read it, but That's not a here nor there um And then eight p.m. To six a.m. It's my heavy my heavy like blocking uh So I block most apps except for like messages weather maps Podcasts bonfire Things like that. Okay. That's your auto mode and that's Sunday through Saturday Yeah, every day at eight p.m. It turns on and it turns off at six a.m. Uh, because For the listeners who don't know me, which I don't know who that is, but in my daily life at eight p.m. I am city in our living room doing nothing and then I am asleep until like either just before six a.m. Or after six a.m except all like Wednesdays when I do track and then I'm up at a little before five but I have like The only thing I want at that hour to be unblocked is my like New York Times games. So those are all unblocked So there's a lot of apps I don't think about in between those hours Because at home. I don't I don't need them so when traveling the default is not In place anymore Uh, in terms of like what I need in my life Oh, okay, when you said the default is not in place anymore. I know I realized I realized with all the issue Yeah, okay, yeah, so while traveling I didn't even think about the fact that maybe there are some apps I might need after eight p.m. Or before six a.m. Wild so the first Instance that occurred and We're all about to learn how lucky I am Except for the second one, but you already know this um, so the first one I went to dinner with my cousin I think it was the first week I was in Chicago and since I don't Know anyone except for her in Chicago and I'm there for work. I take lifts everywhere And like I stay right by the hotel so like going to and from work. I'm walking Um, like obviously going to the bean. I'm walking exploring downtown. I'm walking Um, but she lives a little farther away, so we are meeting in Wicker Park Uh, okay. Yeah. Yeah, so I was running a lift there and back and Luckily I was ordering my lift back to the hotel at like 750 and for some reason I'm standing there waiting waiting and then I'm looking at the time and I'm just like My phone is about to brick and like Obviously if my phone bricks the lift app is blocked uh So luckily I got in the car and got my lift driver before it bricked and then on the ride back and bricked but at that point I was like I got the lift so I don't need it until like Luckily I took the brick with me His lift does ask you to confirm that you made it where you're going. Okay. Okay. You know So as soon as I got back to the hotel I could um brick um, so that was one app I discovered that I might need after 8 p.m Oh, so you're saying oh, never mind. I just misunderstood you said you said luckily you took it with you on your trip Yeah, I took the brick on the trip. Okay. Okay. So I could um brick once I got back. Yeah Um, the other app I realized I might need was my Hilton app Yep Luckily I had a physical key with me because they They give you the physical because they're like sometimes the digital doesn't work. So I just carry the physical It's a good idea. It's generally anyway. Yeah. Yeah Uh, so those two apps I learned maybe I need them after 8 p.m when I'm not In my normal routine um, so That was my second or my last night in Chicago the next morning my flight was at 840 in the morning. So I got up Hmm. I think I got up just before 5 to run and my plan was to do a little run And then before I went back up to my hotel room get Starbucks I've got I've done this before just not this early and I just like from The from fetch one of my gift cards. I get will be Starbucks. So I'm not like spending my own money Uh, so I'm just like I'll use the app and then I'll just get my coffee Like go to my room and I can go to the airport um Yeah, this one I really didn't think about until I went to use the app and I was like It's 540 right now Yeah 20 more minutes until my phone on bricks and I was doing the mental math. I was like do I can I wait it out? If I wait until 6 to get this how close does that cut me getting to the airport? Forward yeah, and then I was like Is an emergency on brick is it worth doing it right now? Yes, also interject for it. Can you? Explanation for the folks who aren't familiar with that with what an emergency on brick means because that I think adds a lot of context to why You are from my perspective like Super stubborn. I'm not making this this thing happen Yes, so you have five emergency on bricks by default um Jk learned that you can email them and get more if you use all five but uh It really presents it as if you have five times first Like to get into the brick without the physical brick or to un-brick your phone without the physical brick uh, because for those who might Be considering this. I mean, I don't know any other podcasts that I'm aware of that has given you this much detail And a real life experience using and we're learning as well, but for those yeah for those who might be considering it the If you are in a a pinch of some sort and you don't have the brick device with you to tap on To un-brick they do give you like kelly said these emergency un-bricks. So You you're not like Screwed if you don't have the device with you. Yeah So obviously the night before I narrowly avoided meeting my emergency on brick Which I was very excited about and then I went back and forth and I was like I can't use one of these just to get a coffee So I didn't I waited till I got to the airport Okay Which did kind of suck, but you know I survived um So there's that so then I get home then the following Monday we went to a rocky scheme Mm-hmm. I started at 6.40 pm um and we live in the burbs And so we decided we were going to ride the light rail in to downtown Denver Okay, because then it's like a 10-minute walk to the stadium if that Um, and then obviously it's like a lot easier to park at the light rail than drive downtown in park. Yeah um This obviously out of the norm and so by this time I had added lift Hilton and Starbucks to the apps that are allowed between 8 pm and 6 am Oh, okay, so in the future this won't happen to me um, okay And that I did not think about Because I only downloaded when I go to rocky's games Makes sense Totally makes sense is the RTD app, where we purchase our tickets. Yeah, yeah, so I got the tickets and got two date passes because we were going there and back, so like there's no point in buying a single or buying two singles I should say. So we're sitting at the baseball game, it's after eight and I realized, my RTD app is bricked and I can't access our light rail tickets. So then I'm like, Ty, you need to download this RTD app. So I can log in on your phone, we can get our tickets and then what do I realize? My password, no, my password app is bricked and I use like auto-generated passwords. I don't know my RTD password. Sounds about right. So I'm like, okay, that won't work, then I go on the web to see if I can somehow get in there. It's app-only. So I'm like, look, then I had to exhaust all my options. Right. So then I'm like, okay, if we need these tickets, I do need to emergency on brick, but if you've ever traveled on the light rail in Denver, we don't always check for tickets. Okay. So I was like, I'm not going to un-brick this thing until I see a ticketing agent walking towards us and luckily it was, you know, when you leave a baseball game, the light rails are packed. Yeah. So there was no ticketing agent. That's funny. So I didn't have to emergency on brick my phone for the third time. This is hilarious. Yeah. It's hilarious, all this to not un-brick, not used an emergency un-brick, mind you, people. You get five, you get five of them and can email them to reload. But Kelly still has not- Doesn't this surprise you though as soon as I saw the activity? I wanted my phone to be bricked 24/7, so it's 24 hours every day. Yeah. No. This did not surprise me in the least bit. No. Not at all. It was just funny how it was three instances within the span of like five days. And I was like, it seems like a genius idea for this 8 pm to 6 am blocking. So that would like go to bed earlier or stay off my phone earlier. And then you realize when you're not doing your normal routine, maybe you need some stuff. Yeah. My perspective on it is that it initially starts as a way to reduce or eliminate distraction. And then now that from my perspective you've got a pretty good groove going, now it's turned into some really interesting observations on how many things are phone dependent. Yeah. It's true, oh I did think about, you know, my other option for the light rail was to buy a physical ticket. And I was like, do I buy another ticket, even though we have tickets? So I debated that option. That's interesting. So you'd be paying to not have to use three emotions and break. Yeah. Make that make sense. Okay. What is ties reaction in that moment during the Rocky's fiasco? Oh, he was annoyed that I made him download an app. Okay. Yeah. I'm not going to say, yeah, I agree with him. No. Yeah, I would. Would also be annoyed. I would do. And also he probably was not surprised either. No. No. Okay. Well, I'm glad that you have survived another, another, another two week segment since the last podcast without having to use an emergency on brick. Yeah. I'm going for never using it. Okay. Well, I don't, yeah, I'm assuming it somewhere probably, do you get the recap emails? Oh, yeah. The weekly emails. Okay. Is there anything that's in there that tells you where you're at milestone wise or anything like that? No way. I know that I've gotten some notifications about like when I hit a thousand hours just bricked and stuff like that. Yeah, because I did text you when I hit a thousand hours, it was pretty quick. Yeah. Yeah. I took off, I don't have the nightly schedule. I did have the nightly schedule for maybe a week or so, but then one day took it off, took it off one day for some situation and then just haven't re, re-added it. I potentially will do that. That's, that's maybe a July, like next week July thing. Next week tomorrow, July? Yeah. Well, yeah, first full week of July, anyways, any other updates you've got? No. Not at this moment. No. Okay. Let's see. So I, let's see, last time we were talking about, yeah, it was getting ready to head to Omaha for last baseball tournament in college world series, so that was, that was a solid trip. For those who have not been to Omaha, Nebraska, like I had not been to Omaha, Nebraska, the one thing that immediately stood out, we stayed, I think, downtown ish, not too far from downtown, but one thing that stood out immediately was how weirdly put together the highway and city roads are. It's just, it's a very weird, hard to explain way that they put it together because it, it gives the feeling of a city that was like a, I'm going to say like a, not even a mid-major, like I consider mid-major cities to be like, I consider Denver, a mid-major, Columbus, Ohio, Cleveland, Nashville, I consider a mid-major. I consider the majors to be like your Vegas, Chicago, Dallas, New York, stuff like that. And it seems like they were a city that was like a minor city, like a minor major, and then it blew up into a mid-major and they needed to figure out how to, how to like, reroute some of the congestion from downtown to like the suburbs and vice versa. Yeah. Very weird. If anybody has been in driven in Omaha who's not from there, I have a feeling that you probably know exactly what I'm talking about. And here's what I will tell you, and this will pretty, I'll just, this will be the majority of my update and I'll tell you real quick about the no complaint challenge. Okay. So I was, I was talking to my dad, I think last week, so we had already gotten back and I was talking to him and he was telling me that we had just come back from Omaha and didn't really say much about the trip yet. I just asked him like how everything was going there. My mom had just had a like a medical procedure done and he was talking to me about how when they were in the, in the Uber or Lyft, one of the rides sharing services, taking them to the appointment because based on I think the health insurance that one of them has or something like that, there's certain, like the certain number of like complimentary rides that they get, which I think is kind of a cool benefit based on that. So they said that he said that they were taking this ride share to the appointment. And my mom sometimes likes to have conversations with the drivers just kind of, you know, learn a little bit about them, whatever, Loki, I think that my mom is probably like kind of figuring out details just in case she becomes like some sort of a true crime victim or something, she can describe the person like that's my conspiracy theory that that's what's going on. So smart. Okay. Yeah. So they get into a conversation with this driver. This driver is, has this setup where his wife is a travel nurse and I don't, I don't think they have kids based on like how they set this up. So what they do is they have like a permanent residence, residence in a particular city. But when she gets a travel nurse assignment for however many months or however it goes, he goes with her and he drives Uber in that area or Lyft, whatever it is. He has rideshare in that area while she's a travel nurse in that area. That's cool. So they get to, yeah, you know, like if you've got the means and the ability to travel and do that and still make an income in different places, that sounds like a, that's a pretty solid setup. I was like, well, that's pretty solid. So for context, that means mind you, they've been all over the place. Like this guy has driven all sorts of different places. And my dad said that my mom asked, like, okay, so you've been all these different places, like out of all the places that you've been, like what's been, you know, one of the weirdest or craziest or what really sticks out. And I kid you not, mind you, I had not said anything to my dad about this trip. He said that the driver was like Omaha, Nebraska, one of the weirdest places ever. Oh. I had, I promise you, I had not said anything. So I asked my dad, like, oh, did he happen to say anything and he was like, yeah, it's a couple of things. One. People aren't really concerned about trying to let you get over and if they do let you over they don't give you the wave. And I legitimately commented the same thing to Emily when we were driving that has like man nobody does the wave here like this. This is really rude because I'm all about the wave. Like I will stick my arm out the window to make sure that arm out the window and make sure you know. And then the second thing that he said is just the way that the streets and the roads near the city like the city the urban area setup is just so weird it's just odd. It's giving the same vibe that I get when I drive in Atlanta. When you could tell that when they got the Olympics they did a whole lot of construction and different things to make sure that they could accommodate the Olympics way back in the day. And it was clear that like the urban planning was just wacky. Yeah. That's what Omaha Nebraska gives. Okay. It's very wild. Yeah. So for anybody who's thinking that Omaha Nebraska is just a whole bunch of like corn fields and whatnot. No, not at all, especially not near the downtown area. It's a wild. But props to the city for hosting the College World Series. We got to go to the last game that Oklahoma and Georgia played, which was a summer, excuse me, a semi final game. And that was cool. If you do, if you're a baseball fan and you get the ability to go check out the College World Series because it's held there every year. And I think they have a contract through 2035, if I remember correctly, well, I definitely recommend going to check it out and don't, don't be afraid to just buy whatever the cheapest ticket is that you can find as long as you don't care about standing because the standing room only like the setup that they have, it is so comfortable to just like walk around and then find a place in standing room only either in the outfield or even behind like, you know, like home plate, first base, what not, the standing room. It's covered and it's, it's just very fan friendly, very fan accommodating and it's not the size of a college stadium. It's like close to, I want to say it's 30, I think with standing room, they have 35,000 capacity. Well, it's pretty significant. Yeah. Yeah, that's cool. So yeah, that was a good time. And then last thing I will say on that trip, I did a drop-in at a place called drip, it's either called drip athletic club or drip fitness, drip D-R-I-P. If anybody's visiting the Omaha area, 10, 9 out of 10, I'll give it a 9 out of 10 recommendation. Wow. I was able to sign up. I was actually, I went on Instagram, I actually DMed the club on Instagram. They sent me a link. I was able to purchase a three day, or actually it was a seven day pass because their day passes are 15 bucks, but you can get a seven day for 35, which I was like, count me in. Yeah. Because I was going to go three days in a row that gives you 24/7 access with a barcode on your phone. That's nice. Yeah, it worked completely fine, no issues. It's a former anytime fitness location that the guy converted, I think the guy's name is Jordan, converted it from just in any time fitness to, it also has a side room that's like super crossfit friendly with like sandbags and the whole nine. I mean, there's like a ton of stuff that he's got available in there. So drip athletic club or drip fitness, I can't remember which one it is, but if you have the opportunity to visit in Omaha, Nebraska, I strongly recommend it. The only reason that I would say not a 10 out of 10 is not specifically because of the club. It's because where it's located, it's located in a very small, like a very short, like strip mall, everything. So it's the club, then it's a liquor store, and then like a pizza, little scissors or something next to it. So keep in mind, I went there literally at four o'clock in the morning, okay. And a couple of times when I went there, there was like a couple of people just kind of like hanging out out there. So again, this is, this has, yeah, this has nothing to do with the club itself. It's just I would, if you're somebody like me, like I don't know that, like say if Emily was like, Hey, I think I'm going to go check this place out. I probably wouldn't be down, wouldn't be bopping down there by herself at four o'clock in the morning, but if it was like during the daytime or, you know, whatnot, no concerns whatsoever. But yeah, strongly recommend, strongly, strongly recommend them if you're in the Omaha area. They made it super easy. I never even really talked to anybody. I just gave me the information through Instagram DM and I was able to sign up and it was good to go. No catch or anything. That's so nice. Yeah. Yeah, big time. Oh, it had no complaint challenge, it's still going. I am on day 22. Yeah. Wow. Today is day number 22, man, still the most difficult thing is not doubling down, not doubling down when it, when the negativity or when, when the, when the opportunity, when the door gets opened, yeah. So even, oh my gosh, Omaha again, like even the example there, one of, yeah, one of the other dads was, we were just chatting and he was just, so it was me, my wife, my son and then my father-in-law. We all went together, same car. And on the way down there, we were in the middle of like a tornado, like warning, like a legit tornado warning on the way down there, it was rough on the way down. And one of the dads, as we were waiting for the game to start, he just said, oh, did you, so who had to drive or did you drive, draw the short end of the stick, something like that for driving. And I was like, oh, yeah, I, you know, I drove and he was like, oh man, that must have sucked. And I had to catch it again. And I was like, yeah, well, I'm like, you know, whether it does or it doesn't, I was going to drive anyway. That's fine. And I was like, huh, it's like, well, that's a very positive, I think he said, yeah, he was like, that's a very positive mental attitude. And I was like, yeah, it was like at the end of the day, I mean, I could either be like, yeah, that really sucked. And all that's going to do is just make it feel like more negative or I could just be like, well, yeah, it is what it is, but God, we made it safely because it was a little rough for quite a while there. I mean, we were going literally like 25 on that way. It's awful. I bet. So it was tough. So yeah, no complaint challenge. Just trying to focus on minimizing, I'm not going to say none. Minimizing complaints over a 30 day period, day 22. It is hard out there in these, these maintaining some sort of at least neutral, like seriously, just staying neutral. Ooh. Yeah, I don't, I don't know how, how you're doing it. Well, I don't want to give the delusion that I'm not ever complaining. Yeah. It's just the awareness. Sometimes the awareness can be a little bit exhausting, but yeah, it's, yeah, it's really tough. I don't know why, but man, yeah, so yeah, I don't know, that's what I got going on. So let's get into, let's get into some fitness stuff. Yeah. Okay. Alright, cool. So, topic that I'm throwing out there for today is talking about when there's not enough time in the week or the month, whatever it might be, but let's say in your weekly routine, there's just not enough time in the week to fit everything in from a fitness standpoint. If you are a slightly casual consumer of social media, including YouTube these days, there is likely a decent amount of content about the importance of making sure that you are doing enough cardio, whether that's in the form of running or biking or something like that. Then there's also God forbid you happen to be a woman who is over the age of let's say 35 or you fit the 40 plus range, which one is it? A lot of people who specifically, well, anybody who's at this point, I think they're going to create a new category instead of just Perry Menopause and Menopause, I think they're going to come up with a new category just so they can expand the marketing premium. It's like my age. Yeah, or even, I don't know, I'm waiting for them to just be like, are you a toddler? Have you been dealing with symptoms of tubing or something like that in it? Does your da-da not give you snacks at night? I've got this new thing that'll help you. Yeah, so anyways, you're getting these messages about like, well, you're not doing enough of this and you should be doing more of that and everybody should be doing this. Even when I think about the different guidelines that are out there around like how many minutes of exercise somebody should do per week and understanding also that from my recollection and I haven't gone back to look at this in a while, but from my recollection, a decent amount of the recommendations that are given by health organizations are typically based on trying to avoid death flat out, like that's what they are. So when they're talking about like comorbidity rates and all these other things. In layman's terms, it's like these are the recommendations for how much exercise you need to do in order to not possibly die as opposed to actually thriving in life or whatnot. Like it's like you got running cardio, lifting mobility and steps. So how are you supposed to fit all that in? So I thought that this could be a good topic for us to talk about like how are we navigating this for ourselves? Let's say just right now over the summer, these next few months. Talk a bit about what our current structure structures and routines might be and really why. And I also want to pose the question about if you or I ever feel a sense of guilt over not doing enough of a certain thing and how we work our way through that. So why don't we start with like current current structure slash routine? Like what's what that looks like on an average week average week right now? Okay, average week of routines, what I'm not traveling, actually doesn't change terribly much when I'm traveling, except for the lifting. Anyway, I'm running to say through Sunday, run one one run a day. What? No, it makes up the words in my head. First day with a voice or what? What's a long day, okay? One run. One run. Okay. In the morning. Sometimes in the summer, since we're talking about summer, I'll do a double because it's more daylight. So that's my cardio. I've fallen off a bit on my evening commutes, my walks. Okay. But that is mostly due to the travel. So I'm excited to get back into a more normal routine, but I try to do an evening walk after work on days when I'm not like running an errand, lifting, doing something else right after work. I don't do it on weekends. Weekends are just kind of whatever I feel. So there's that. You have mobility listed. I don't do mobility. Okay. Actually, I shouldn't say that every I try three times a week to do. I don't know if I've talked about it here. It's called a burrito stretch. It's where you have this little wedge that I put under my big toe. Okay. And then I push my knee forward to stretch my calf basically, and I hold it three minutes each side. It's supposed to help with ankle mobility. I've been doing it for like years at this point. So that's most my mobility or like if I'm sore of roll out, but that's not I don't have like a routine. It's more like as needed. Yeah, we're going to put that under you don't do mobility. Yeah, I don't do mobility. Respect. I don't do mobility intentionally. And then you listen and we don't judge. You have to bring back that. And I try to lift once or twice a week. My ideal is twice a week, but that's the thing that drops off more than anything else. Okay. Yeah. All right. My current routine, um, lift four days a week, zone two ish. So low to moderate intensity, steady state, usually on the bike. Bike urg specifically for about 20 ish minutes twice a week. And then once a week, I'll implement some sort of interval based cardio that'll be about 10 ish minutes. So the only things that within that. So somebody may hear that and be like, okay, so four lifting sessions and then basically that's three cardio sessions. So you you work out every day. I do move my body every day, but the only things that are like the four lifting days, yeah, those are four separate days. However, depending on what's going on, I may decide to do the zone two session and the lift on one day. Yeah. So it's just those are so those are the how I fit like my lifting and my cardio in during the week. Um, mobility wise, I do, um, this particular training block. I've been, uh, yeah, I've been pretty consistent for the most part. I have about a, I have a primer that I do before every lifting session and that lasts. That's about a five to six minute piece. And that's all mobility based. Yeah. Like all mobility based. So that's my mobility for like for a week. That pretty much fits it. I don't do mobility. Yeah. I don't really do mobility when I'm doing cardio days. If I happen to do that. Um, so that's how I fit that in, um, in steps, especially now because the weather, um, the weather is more conducive to it. Well, when it's not 100 degrees outside, but typically when I'm at the gym, it's, it's pre like definitely pre seven a.m. So I will like a, an average lift, like day at the gym for me will be get to the gym, go on about a 10 minute walk. First, then come inside and I might even go ahead and do like five minutes on the bike and then start lifting or I'll lift. And then if I've, if I've got like that time slot still available, then I may do like 10 minutes on the bike afterwards just kind of depends. But steps wise, I will typically try before I've stepped into work if it's a day where I'm going to be a by in person job where I'm on a retail, I'm in a retail store. So most of the times I'm going to be moving around a decent amount of time. There are definitely days where I'm going to be standing in the same spot for quite a while if I'm dealing with like customer stuff and at a desk and whatnot. But for the most part, I will likely have about, I would say it's, it's reasonable. If I've gone on a long, gone on like my 10 minute walk pre workout, I will usually have about four to five, I'll probably have about 5,000 steps in before I go into an eight hour work day. Nice. For the most part. Yeah. For the most part. Yeah. So for me like fitting it all in, that's, that's my structure currently is the lifting is my primary thing. So like for you, you're going to make sure you get your runs in for me. I'm going to make sure that I get my lifts in. And then usually my lifts and my steps are pretty much on point for the most part. But there was a piece of that that I wanted to know with the routines that we have. So for yours, like why why is that your current structure? And here's the context of that. I'm a big believer that you know, people will, especially social media wise, like a decent amount of the times, like when people were reaching out, like pretty consistently, it would always be like, Hey, what do you do for this? And what's like, how many days a week do you lift? Or how? And it happens with meals too. Like so, what do you eat in the day? And what things like that? And it's, yeah, okay, I can tell you those things. But do you want to know how I decided that that's my structure or why that's my structure? So with yours, like back to yours, where you're, you said Tuesday through Saturday, right? Sunday. Tuesday through Sunday. Every day except Monday. Right. I was like, dude, that's a creative way to say, like, every day except Monday. Oh my gosh. Nice try there. Really? Yeah. Just Tuesday through Sunday. Six days a week. Yeah. Oh my gosh. I didn't intentionally say it that way. Just do it that way. Yeah, okay. Sure. Anyways, what's, what's the why behind that being your, your routine right now? So that's kind of vague, but I like Monday rest days because usually going into a new work week, I feel overwhelmed on Monday. So it's nice not to have to rush into my, like, I don't have to rush my morning to get in a run to then rush into my work day. It's like Monday mornings are more chill. And then like, if I think I have a lot of work, I can start earlier because I'm waking up around the same time anyway. Or I can like read my book or do something else until I log on normal time. And then I'm seemingly like at the end of the day. Like we're recording on Tuesday because I worked a little like yesterday. That was mostly because of travel. But without having a lift after work or run, it's nice knowing like if things stretch out, then it's fine. And I can get my work done. And that when I have things after work every day, it stresses me out. In case I like need to do more work. Yeah. So that's why Monday's the rest day. And I'm so used to it. It feels like weird if I have to do something on Monday. And I can handle running six days a week. So I like to do it. That's mainly why I run six days a week and yeah and I go through the cycle of like less volume in winter more volume in summer so it's easier to get more volume the more days you run obviously if you can handle it but similar that's kind of just like I'm so used to it by now running six days a week and I run in the morning because it's summer no explanation needed there yeah understandable yeah in terms of lifting I try I try to do it either Wednesday or Thursday after work and then one of the weekend days so let's spread it out a little bit I'm trying to give there's any other reason besides that I don't I don't typically run early enough to do both before work yeah okay that makes sense yeah I I could I've tried it before it does work well and make sure that I actually do my lift which is one of my current struggles and skipping it um but yeah it's easier to just split it up but then there's obviously the risk of not falling through in the afternoon yeah that yeah okay because I was like hmm wonder wonder if it would be like okay if you get the lift you do the lift first because then you don't have the option to yeah that's what I wouldn't be I wouldn't do the run that that's why my the my trip home from the first week in Chicago and my flight was at 840 that's why I woke up so early to run cuz I was like I know I'm gonna land in Denver it's gonna be 10 something oh yeah and then I'm gonna do my work day and I'm not gonna run after that no no not at all but come not do anything yeah uh yeah I even the other day I I um I did my lift oh yeah was Thursday cuz my training days were different because we were still in Omaha on Sunday and normally Sunday is a training day for me so normally yeah normally I lift on Sunday Monday Wednesday and Friday okay typically yeah those are used for my lifting days Sunday Monday Wednesday Friday but since I just made the decision even though I went to the gym on Sunday in Omaha I decided to make it a cardio day cuz I wasn't sure what our schedule was gonna look like we were in bracket play in my son's tournament so the first game was at I think 10 am and then the next one could have been at 12 and the next one at two and the next one at four you never know but they ended up getting knocked out in game one and then what was it they ended up getting knocked out in game one but also it could have we could have left or we decided to stay another night anyway and I'm mixing up my days now anyway but anyways the moral of the story is that I decided to train on a Thursday and on Thursdays I coach in the morning I coach at five a.m. and six a.m. and I typically when I'm training that's usually the time that I'm lifting so since I was gonna train on that Thursday that minute was gonna be a later start like I would get the workout started sometime between seven and seven thirty and for me that is a late time to start a workout yeah yeah it is and oh my gosh was it a mental struggle I did not even get to like my first set until eight a.m. and I started warming up so to speak at seven oh my gosh walk I rode the bike I was like oh cuz I was like I gotta I gotta try and get in the vibe here and I even did a point where I was like man it's been fifteen minutes and I still am just not feeling this but I was just like you know what I'll just do whatever whatever we come up with is whatever we come up with because I wasn't gonna shift it another day so I just sucked it up and just did it and I thought yeah so um yeah for me like that that routine I lift so I lift on Sundays because that's a day where traditionally I have more time yeah in the morning and then Monday yeah again same like pretty solid amount of time although that may shift because now Tuesdays especially with mace not being in school now I'm not doing school drop-offs so yeah so I may be switching that routine but generally lifting four days per week is my standard and the why behind that is actually I used to lift five to six days per week really and I had just after doing that for so long what I what I think is what I just assume is happen or not assume like my theory is that over the last couple of years I had taken auto regulation way too far so in terms of like hey if you're not feeling 100% today or feeling like you can go you know like nine out of ten today then just dial it back to like six out of ten or seven out of ten and I think that subconsciously I was holding back on some of my intensity so that I could protect the number of days that I wanted to be in the gym yeah and when I was working I came to notice that a little bit when I was working with Jeff my coach a couple of years ago when we were looking at certain lifts and sometimes he would point out like hey man it just seems like it's everything good on this particular lift because when I looked at your video because he would have me send him videos of certain movements he's like I just like your video and he's like I'm not he's like I'm not saying your sandbag and like no one here what I'm just saying is like I don't know it's like your effort on this exercise looks very different than your effort on this other exercise yeah and that's funny yeah yeah so I think yeah one of the things that I just think was a thing for me was like really trying to protect yeah five days per week lift five days I was trying to protect it like so hard then I think I was like always leaving more than I needed to in the tank so now four days a week has seemed to be really really solid so for the lifting part all right have you ever do you ever feel a sense of guilt over not doing enough of a certain style a certain type of exercise like about not doing enough mobility not doing enough lifting not doing enough low intensity going for walks like do you ever feel any of that if so how do you how do you work through that yeah every single week okay um I feel lifting in particular I've just right now I just feel so hard to do it for some reason I think some learned what you were saying about working out at 7 a.m. instead of your 4 a.m. like that's how I feel after work like walk out to the garage and just be like I don't want to do this at all then sometimes I'll sit in my chair and think about what I'm going to do it's the worst trying to like work up the courage um so yeah because I know lifting helps obviously and we talk about a hero all the time so I'm like I can't not be lifting yeah I don't think it's a matter of not not knowing the importance or the effectiveness or the impact of the exercise itself I guess a big a big driver for me bringing this up is that I think that people get really surprised sometimes that we actually do go through these thought process cycles yeah or it's just like yeah you know I really I know I should do more of this because it's not even it's not even a so for me it's not even a yeah I know I heard that I'm supposed to so I should now I'm beyond that like respectfully and humbly like I'm that that doesn't affect me anymore like the oh my gosh for for dudes I'll just speak for myself like that this content that comes my way is usually like you know you're not strong enough to to protect your family or something like that because you pull up in a row or as a man why are you not able to bench 315 or something I don't know though that's the kind of classic sometimes I get yeah and that that is completely like I'm completely hashtag unbothered by that um yeah for me it's more of the like yeah it's just like you like I know I should and I know that it's effective yeah and also I just I just don't want to make a ton of room for it like running for example yeah I don't argue like I don't argue with the effectiveness of running um in the usefulness like the actual utility of running but I think I think in the last month and a half I think I went running once I did like maybe three four hundreds yeah one time after zone two cardio session. I was like I'll knock out because I hadn't knocked out my interval stuff yet. I just go run, so that I did it for this quarter of the year, you know? So I think, you know, for me, I think if I were to put it under a sense of guilt, it would be like I do realize like at times that oh yeah that's something I haven't worked on in a while. Yeah. Like if I do need to do a quick, but this is this is so random. Like recently there was a shopping cart that was like seriously making a b-line for this car. Okay. Like a rogue shopping cart is making a b-line. Okay. And I was like that's gonna turn out to be a problem. Because it was like making a b-line for the car like pretty quickly. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Go in. So like I like I'm out there and grab it. And as I'm coming back I'm like man I'm breathing a little heavier. I should be breathing. You know what I mean? I mean stuff like that. Stuff like that where I'll be like, I know you've been doing your cardio, but those intervals on the skier it's not quite the same. It's true. Do you have those moments where where you believe that sometimes I don't want to put words in your mouth like the gap like maybe that gap in the lifting shows up for you at all or not not at all. Not really in like I can't think of any examples like I can still carry my groceries in one trip which is very important to me. Well yeah. You'd have no problems sprinting after the shopping cart in the parking lot. Yeah. In fact you just be mad that you didn't start your watch before you went to run after. It's not true. I'm not that crazy. What else? I'm trying to think of other examples of how to lift you to show up. I don't take carry on so I don't have to like I don't lift a bag in a plane you know. That's a yeah. I only check bags. You know I think that. No I think about it. I think that really the thing that man I would say just in the absence so in the absence of of job that periodically requires heavy lifting. I think that lack of conditioning gets exposed faster than lack of muscle. Oh yeah I would say. See for me it's kind of the a little bit of the opposite. Yeah. Just because of the nature of the work that I do like I will periodically like I'm in I'm in management. So I can I can opt out of things but I choose to periodically like jump in and if my guys need to like load a fridge and if somebody's pickup truck like I will jump in and help out with stuff like that. So that would I don't expect that to be what the average person is dealing with in a day you know and I very regularly I'm like bending down to like unlock a like a warehouse door or something like that. So squatting down and things like that like that's very a lot of the things that I do are very functional for me. Yeah. So for me it would be exposed like a if I had not if I don't consistently resistance train that does get exposed. Yeah. Yeah. But I think for most people I would think that the cardio part gets exposed like going up and down stairs. You know like people get winded when they have to take the stairs. That can be that can be a thing. Yeah. Think about it. I think that is a thing for everyone. Yeah. I will get winded on stairs as well. So you might be somewhat surprised at how fast people get winded on how few stairs though. Okay that's fair. Yeah. Which that one. Yeah. That would be kind of quite a bit of start to be interesting. Yeah. I think so just in the overall because we'll be wrapping up in a few minutes here. I think in the overall when it comes to like one thing is I will acknowledge that there's there's not always going to be enough time to fit in an equal amount of everything in the week. And I think that that's where I usually like to start both with myself and with other people like when it's like there's not enough time in the week to fit everything in and that's one of the comments or one of the questions that I'll commonly see on like threads is people after their you know they feel like they've done a good job of starting to lift because they know the importance of as they get older having muscle and things like that and they're just like man but I just feel like I completely abandoned running. And so now there's not enough time to fit it in. And the first thing that I would like to do is just have them hopefully like take a step and like reframe no there's not going to be enough time to fit in the same amount of time of everything. No. So it's like the mode or the the strategy I typically will take is how can what can we do to keep this area like good enough for a while while you put the priority on this other area. So you just kind of keep this thing running while you like now's a good time to take advantage of X. So I think you know during the summer for me that is a great time to take advantage of the cardio and the conditioning because when it gets like when the weather gets super super cold like going for a 10 and a walk outside before a lift is just not not my gym. Yeah it's not my jam at all. So I try to I try to do stuff like that like prioritize being able to get a decent amount of movement in like the lower intensity movement and also like the cardio stuff. Yeah during the times and the months where I know that that's going to be be easier quite honestly like there's less friction. Yeah to getting there. Yeah I have two things. One I just remembered I was having a conversation with my parents recently and I was asking them like are you guys still lifting? How's it going? And I was like kind of giving them some crap you know for doing less than I don't know what I told them in the past. And then my mom comes back with you know I heard on your podcast you're not lifting either. She's not really. I was gonna say your mom listens to the podcast so be careful there. No use it against me but they are doing their lifting and it's going great from what I know. My other thing maybe we punt this to next week because this might open a can of worms. A lot of times I feel guilty for doing less than I should of certain things. Okay but that guilt isn't from like in my situation it's not a time thing. Like I have time. I feel guilty when I have the time and I don't choose to fill it. No yeah that's a yeah that's a separate podcast. I know it's like a can of worms but. Yeah is that like the basically like the science of or the thought process that like every minute of the day has to be productive for most of the time you should be productive most of the time as opposed to wasting time. I mean that's probably part of it but like when I choose not to lift after work. It's not because I don't have time. Right. You know once I log off for the day typically I don't have like I don't have kids. Yeah. I don't have my family's not super close so it's not like family obligations like maybe I'll plan with friends but that's not super common on weeknights. So that is what you think a decent amount of that is is related to yeah well I think a decent amount of that is related to that's that's kind of the thing after you've worked a day. Yeah it's more of the mental fatigue. Yeah is my barrier. Yeah but that's where a lot of guilt comes from because it's like I have the time to be doing this but I can't make myself do it right now. Are you talking about lack of motivation? I know you've been posting about it quite a bit. I have I have. I've seen it. And one of I think one of the most recent days that I posted about it was that day that I could have started training at seven and it took me till eight o'clock to actually like do my first set. Yeah. Just doing a whole bunch of I did like 50 minutes of daily dalleys. It just wasn't yeah it was not feeling it. Yeah that's um looking for a content idea for to start next week it's like a daily motivation score and I don't know maybe I'll I might start that because I think I mean just just in talking to other folks who like I would say the majority of the people that I talk to or communicate with I guess on a regular basis like regular basis like yourself included. We're like we're all fairly fit. Like we leave active lifestyles like more than like fitter than the average person. Yeah. And I believe that the people listening to this podcast leave. likely fit that same category. - Yeah. - And the misconception that is out there, that like motivation is typically above a level five every day is astounding. Yeah, it's just very. - It's so true. - It's. - Yeah. - Yeah, we're even like talking to each other sometimes. Like bro, what are you talking about? Yeah, we're just like, man, I just been so unmotivated lately. And yeah, somebody will wrap up here, but somebody made that comment to me the other day, just quick little back and forth through text and they're like, I don't know what's going on. I just been so unmotivated lately. And I was like, I think I just texted back, okay, dot, dot, dot, cool, okay. And they're like, well, do you ever feel like that? And I was like, yes, see, I do. Like I don't assume that, I think that's the thing. I don't assume that people are motivated when they get something done. Like I don't assume that that's the default. I assume that the default is you're getting it done out of a sense of responsibility, a sense of ownership, a sense of this is just what I do. It's like the, I've been thinking about this idea to like a habits, like a habits OS. So you know, you have like Android OS and Windows as an OS, habits OS, like I'm trying to figure out different ways to communicate like the foundational fitness habits or whatnot. And I think at this point, like everybody has a basic knowledge of like the importance of an operating system. Yeah. And so just, I just assume that, which is incorrect, I guess, based on some of the conversations that I'm having, I just assume that people are able to recognize that they are doing the majority of the things because that's just part of their operating system. Hmm, yeah. Like it's, I don't know. It's like, like that's just part of your operating system. So it's like, you know, do you, does your, does your phone, does your, I don't know, does your car send, like, do you celebrate every time that your car like starts? Well, that's probably not a good idea. That's not, you know, some people probably do. Yeah, listen, listen. I know above, I know more than most, trust me. But yeah, it's just one of those things where it's just like, some things are just, that's your default. And yeah, it'd be nice if you felt like eight, eight out of 10 motivation most of the time, but that's not the reality, like most of the time. I would assume that you probably don't feel like super jazzed the Tuesday through Sunday schedule that you have, like every single run. Hmm. It's also not like every, every session is like, existential dread either. No, that would be awesome. Yeah, it's just like, that's, what I do, I don't know. This, I don't know, that's, I think that's, that's something that folks like ourselves can, if we want to be helpful for people, we can, we can consistently, we can more readily just like, be proactive and being like, just as a heads up, like I've been doing this for a while and I did not feel like doing that at all today. Yeah. Just so you're aware, like my excitement level was at about a three out of 10 on that. Yeah, and it doesn't mean that something was bad, something was wrong, the workout was awful or anything like that. It just like, yeah, it didn't, it didn't, get my juices flowing, but we're done. I don't know. Anyways. Anyways, all right, all right. Anything else dad? Nope. All right. Well, people, you can find us on Instagram or lifting running living pod or on Gmail, lifting running living pod at gmail.com. All right. Thank you once again for listening to another episode of the lifting running living podcast. This has been episode number 81. Take care and we'll talk to you next time. Bye. Bye.