1 00:00:00,000 --> 00:00:14,000 Andy: All right, so recently we've been talking about auto regulation and managing intensity and recovery cycles in your training. And we talked about the idea that these don't have to be an either or on off kind of thing. 2 00:00:14,000 --> 00:00:36,000 Ryan: So the dimmer switch, is that it doesn't have to be all or nothing. In other words, thinking that you have to be 100 percent or you skip your workout that day. You go into your session using auto regulation. You see what what was going to work for you that day and you stick with it and you adjust that appropriately according to what you need that day. The thing is, is that 3 00:00:36,000 --> 00:01:03,000 Ryan: on the days that you are feeling a certain way. I don't want to say that you're feeling bad or feeling good. You're you're feeling whatever you are. Then you adjust, for example, maybe today is going to be more about skill work. Maybe today is going to be more about endurance work. Maybe today is going to be a mobility session. This is really what we touched on last time. To be honest, it was pretty broad. And what we're going to do today, though, is we're going to give you some specifics. 4 00:01:03,000 --> 00:01:14,000 Ryan: And we're going to actually lay things out so that you can apply this immediately to your current practice. And again, give me the specifics so it really makes sense and try and keep it easy as possible for you. 5 00:01:14,000 --> 00:01:37,000 Andy: Right. And so we talked a lot about gray area, but today we're going to put some color to that. So I think one of the things is. First off is the ability to read the signals. And I think that this is one of the things that causes people a of trouble. In fact, I asked our clients about it and I did a couple of polls in our AP group and. I asked. 6 00:01:37,000 --> 00:01:58,000 Andy: how do you know when you're ready to push harder than usual? And so it was really interesting. So 10 % of the clients said that they just always do by default, which, okay, that's maybe not best as we discussed. 20 % said that they push harder when they are feeling energetic or feeling 7 00:01:58,000 --> 00:02:19,000 Andy: energized or excited about training, which I think is usually a pretty good indicator. If you feel excited to train, usually that's something in you that's like, okay, I've got to do this, right? And I was actually really proud of our clients. 54 % said that they know it's time to push harder when their movement feels really solid. so performance is doing well. And you know, 8 00:02:19,000 --> 00:02:22,000 Ryan: Yeah, that was cool. 9 00:02:22,000 --> 00:02:40,000 Andy: If you've been following along at home, you know that that is the correct answer. But it's still pretty vague. Now, what's interesting though is then I did another poll, how do you know when it's time to back off? And this is where Baby Jesus started crying. So 10 % of the people then said that they back off because something in their movement quality is suffering. 10 00:02:40,000 --> 00:03:05,000 Andy: 10 % said it's, or 11 % said that it's if they've had poor sleep, which fair, fair, though there are times where you can still have very productive training after poor sleep too. But still, it's a good indicator because sleep is important. But then, here's the part that made me really sad, is that 70 % said that the time they know they need to back off is because of chronic fatigue or pain. 11 00:03:05,000 --> 00:03:28,000 Andy: And that to me is a really big red flag, not because you shouldn't slow down if you have pain or fatigue, not because it's a bad signal, but this, because it's a lagging indicator. You can only know this after you've done damage, right? And that makes it a very poor way to know what you should do now, right? 12 00:03:28,000 --> 00:03:55,000 Andy: So we need to find leading indicators that will help us do, help us determine what to do rather than just lagging indicators that tell us what we've already done. And this is what's really important about auto regulation is not just being able to label the stuff that you've done before, but being able to learn from this and use these indicators to tell you what you should do today or tomorrow. The other thing that I thought was really interesting about these two polls is that roughly 13 00:03:55,000 --> 00:04:18,000 Andy: twice as many people answered the how I know to stop poll than answered the other one. Which means a lot of people feel confident that they should train less when they hurt, true, yet fewer people feel confident that they know when to push themselves harder. And I think that this sort of signal literacy issue is something that's very difficult to get. 14 00:04:18,000 --> 00:04:27,000 Ryan: Absolutely. bringing awareness and actually knowing what to look at is really the first thing. so what we're going to do is talk about green, yellow and red. Before we get into that though, really looking at something that you brought up that I just find this so interesting is a lot of people know when they shouldn't work out, but they don't know. 15 00:04:27,000 --> 00:04:44,000 Ryan: really when they should push themselves. A lot of the times, especially when we're talking about auto regulation, it can seem like we're just saying, you need to slow down and back off. But I want to be very clear that it's not just that. It's you really, really want to know when you can push yourself. 16 00:04:44,000 --> 00:05:02,000 Ryan: when you know when to push yourself, it's great because you're doing it in a manner that's going to be safe. Now, with that being said, then the majority of your training is probably going to be in what we're going to call the yellow zone. And we're going to get to that in just a moment. But with that in mind, as you're listening to what we're going to talk about, just remember that you want to know how to use the green so that you can push yourself. 17 00:05:02,000 --> 00:05:26,000 Ryan: and add intensity where appropriate. So let's go ahead and just get right into the colors. And we're going to start off with green. And green, as I hinted at, is where you add intensity. This is where you add in a challenge. It could be complexity or precision of the movements that you're doing. So when I'm talking about intensity, it doesn't mean that you just push yourself as hard as possible. This is where you can focus on these complex 18 00:05:26,000 --> 00:05:52,000 Ryan: tasks, high level skill work, things that might not actually be safe to do if you were extremely tired. But now because you feel so good, you can do these complex skills, things that maybe I wouldn't say you were worried about, but maybe you just weren't up to the task literally to be able to do that mentally or physically when you're doing that. 19 00:05:52,000 --> 00:06:17,000 Andy: it's a really good point that it's not just intensity of exercise. So quick rundown of things that are neurologically or muscularly possible on green sessions when you are at your best that are not other times. Motor complexity, balance, max power output, and top mental concentration. 20 00:06:17,000 --> 00:06:35,000 Andy: These are things that you can do on these times that you cannot do other things other times. So it's really important what you said there that it's not just pushing hard. You can do these other things that you might not normally be able to do safely or at your max capacity. And then you can also push yourself hard physically with more stamina or whatever after that. So you actually can get double value out of these things, which I think is actually super, super important. 21 00:06:35,000 --> 00:06:57,000 Ryan: after that. 22 00:07:03,000 --> 00:07:25,000 Ryan: Yeah, absolutely. And just to give a concrete example here, let's say that you're working on handstand. And so a lot of people, when they think, OK, I'm going to work on hands and you think you need to be inverted all of the time. But this is a good example where during the green portion, you can work on a variation of the handstand that's maybe new for you. Let's say that you're working on goodness. 23 00:07:25,000 --> 00:07:52,000 Ryan: you're working a freestanding handstands and you're doing a tucked version of that. That could be something that not just physically, but also mentally challenging because you really need to be on when you're looking at that. then later on, if you're not quite having a great session that day, then this is where you can start to work on the other things. I'll bring this up later, but just to give a clue here again, it doesn't mean that you need to be inverted all the time. This could be where you're actually focusing on strengthening the shoulder blades, the wrists. 24 00:07:52,000 --> 00:08:17,000 Ryan: as well as your core and these would be done later when you couldn't possibly be doing it in a green level session. And so moving on here, our next level is yellow. And this is typically where we're going to be the majority of the time. This is a normal training day. It doesn't mean that you're going to hit your PRs that day and that's fine. We kind of really spend the majority of the time here. 25 00:08:17,000 --> 00:08:44,000 Ryan: And there's nothing wrong with it. This is one of the things where you should spend majority of your time here. And the reason why is because as we talked about in our previous podcast, it's building work capacity. And so it's still safe enough for you to be able to do the things that you need to do both mentally and physically. And what I mean by that is that sometimes what will happen is if something is just too easy for you, your mind will go elsewhere and you're really not 26 00:08:44,000 --> 00:09:10,000 Ryan: in the session when you're practicing. That's not good for us either. So this yalu is where you can still push yourself, but you won't be performing these high level complexity tasks or using the same intensity that you would during a green level workout. Example of this, zyhennadite, yes, you could, if you're working on handstands, still go upside down, but maybe you're still working on your handstand, it would be against the wall where it's. 27 00:09:10,000 --> 00:09:39,000 Ryan: safer for you to be able to start literally pushing yourself but doing it in a safe manner so that you know that you're not gonna fall out of that handstand. Now the reason I bring this up and I keep wanting to come back to the mental side of this as well because physically you are building better stamina but also mentally you're staying in the game of your practice because falling out of the handstand all the time because you're not having such a great day is mentally exhausting. 28 00:09:39,000 --> 00:10:02,000 Ryan: And by focusing on this yellow level and understanding that's where you are today, you can make these adjustments so that you have a win. And that's kind of what we want is to make sure that you're doing it at an appropriate level so that you can have a positive session. Now, with that being said, I want to be clear here that I believe that as long as you learn something from each session, it's always going to be a good session. 29 00:10:02,000 --> 00:10:23,000 Ryan: So just because you think that you have a bad session doesn't mean it was worthless or horrible. try and reframe how you're looking at all of these and look at what you learned that day. And in the beginning of the session, focus on understanding where you are. Are green, yellow, or red so that you can focus on the proper intensity that you need for that particular session. 30 00:10:23,000 --> 00:10:47,000 Andy: Yeah, so the yellow I think is important because, know, we might think that yellow is like a warning signal, but it's really just the middle of the bell curve. This is going to be like 65, 70 % of your sessions are going to be in this zone. So if yellow connotes something negative for you, call it something else, fine, whatever. But really we're looking at, you know, like the top 15 % of sessions are going to be green, right? Lower. 31 00:10:47,000 --> 00:11:10,000 Andy: 15 % is gonna be red. You can call it 20 if that's easier for you. But 60 to 70 % is gonna be in this middle zone. That's the meat. That's the burger. This is where the meat and the cheese live. You can slather the buns with mayo all you like. But the meat has still gotta be there. None of this impossible burger crap. 32 00:11:10,000 --> 00:11:30,000 Andy: Speaking of which, just shout out to my friend Joel Runyon who is being sued by Impossible Foods. His brand that he trademarked years ago is Impossible. And Impossible, this billion dollar company has been trying to sue him for his brand name for think five years now. And they're losing, it's great. It's great to see the good guys winning. So cheers to Joel. Anyway, no Impossible Burgers. Real burgers, real meat. 33 00:11:30,000 --> 00:11:36,000 Ryan: Let's go. 34 00:11:36,000 --> 00:11:38,000 Andy: This is where the real training lives. right. So the yellow zone is your non-impossible meat. Yeah. So let's get to the red. And this is the part where you've, this is the bottom bun. This is that weird squared off bun piece. Nobody likes this part. 35 00:11:38,000 --> 00:11:42,000 Ryan: That's what we're about. 36 00:11:42,000 --> 00:11:51,000 Ryan: Now moving on, have to, yeah, go ahead. 37 00:11:51,000 --> 00:11:54,000 Ryan: This is the bottom. 38 00:11:54,000 --> 00:12:22,000 Ryan: Yeah. And the red though is where a lot of people think that they typically are when in fact they aren't. And hear me out when I say this. Now as Andy said, you know, 15, maybe 20 percent of your sessions are going to be here. Now the thing about red sessions is that a lot of people feel that they need to skip them, that because they're not feeling a particular way, they're done for the day. Now there might be days where that is necessary. 39 00:12:22,000 --> 00:12:47,000 Ryan: I'm gonna give you example. Let's say that you are sick. Let's say that you didn't sleep for a couple days, okay? Don't go in thinking you're going to be at a green or maybe even at a yellow and safely be able to perform your session. Now, safe to me doesn't necessarily mean like you're going to come out of it unscathed. What I mean is safe in the long run in terms of being able 40 00:12:47,000 --> 00:13:12,000 Ryan: to continue each day to train because if you really, really are sick, if your body is hurting, if you don't have the proper sleep, then what can happen is you show up, you exercise at a level that's not good for you, and then it hinders you for the next couple of days. And that's not good. So when you look at the red, first of all, take a step back and say, okay, I'm not where I thought I should be. 41 00:13:12,000 --> 00:13:36,000 Ryan: but where am I? Then make a change appropriate for that session. So let's say again, you're working on your handstands at the green level. You're feeling great. You're doing these freestanding handstands. Things are just awesome in your tux. At the yellow, you might need to go to the wall. On red, you might not even go upside down. Well, or maybe you do, but instead you focus on your... 42 00:13:36,000 --> 00:14:03,000 Ryan: handstand bails, are basically cartwheels, or maybe you just focus on a mobility session to make sure that your shoulders, you know, feel good, your wrists are feeling good, and you're setting yourself up for success for the next day's session or whenever your next session comes. So once again, just because you go into your Red Session and well, you go into your session, you realize, OK, today's a Red Day doesn't mean you necessarily have to skip it. You just need to be smart. 43 00:14:03,000 --> 00:14:18,000 Ryan: and how you adjust it and change the goal of the session to what's appropriate for you that day. 44 00:14:18,000 --> 00:14:42,000 Andy: Let's so just real quick again some things that you can do when you're in a red zone, right? So Very very easily you can do almost any kind of low to medium intensity mobility work This is your passive stretching your light active stretching light movement joint mobility training any of this stuff You can totally do these times long slow distance kinds of cardio work zone two cardio work 45 00:14:42,000 --> 00:14:48,000 Andy: Very, very easy to do during this time, no problem. You can also do isometric strength work, building strength endurance, static holds, horse stance, L-sits, all of these things. Very, very easy to do, safe to do when you are in a red zone and you cannot work at a higher intensity or with a complex movement pattern. 46 00:14:48,000 --> 00:15:03,000 Ryan: yeah, that's good. 47 00:15:03,000 --> 00:15:30,000 Andy: So these are things that you can do. You can shift to a different kind of training, shift to a different kind of exercise rather than just stopping or laying off entirely. Remember that auto-regulation isn't about knowing when to do less. It's about knowing how to use what you're prepared and able to do well. Okay, so with that, now let's get into some specific indicators and especially leading indicators that we can know daily life. This is a sign. 48 00:15:30,000 --> 00:15:40,000 Andy: that today, tomorrow, I can actually work hard or that this should be sort of my yellow meaty zone. Yellow meaty zone, I think, has a nice ring to it. I think we should keep that. Or if it's in the red zone. 49 00:15:40,000 --> 00:15:43,000 Ryan: Yep. 50 00:15:43,000 --> 00:16:04,000 Ryan: And no, those were good examples. And I want to say one other thing along those lines is, each person, of course, is going to be different. So what I might consider a chill red day with my locomotion might be something where it's a yellow for you or possibly a green. So just because you see someone do something and think, well, he's doing that at that level. 51 00:15:49,000 --> 00:16:04,000 Andy: Mm-hmm. 52 00:16:04,000 --> 00:16:32,000 Ryan: I should be too, no, no, no, no, no. This is all dependent upon yourself. So be selfish and figure out exactly what you need. So looking at some of these signals, if you will, I already mentioned the fact that, okay, you you didn't sleep well or maybe something was going on. But I also wanna say, and I think you mentioned this earlier, that just because you didn't sleep well last night, it doesn't mean that you can't have a great session. There are times when I've felt tired. 53 00:16:32,000 --> 00:16:57,000 Ryan: And I've gone into my session and started my prep work and before the prep work thinking, man, I just don't have it in me today. And I start moving my body. I start feeling really good and sometimes even have a green session. So really the important thing here is to show up and first start moving your body, doing the prep to truly figure out what color session this is that day. 54 00:16:57,000 --> 00:17:23,000 Ryan: Again, if you've been really, really sick and things like that, that makes sense. But also, maybe you're coming back from being sick. Depending on where you are, it could be a yellow session instead of the red session you might think it is. So go in there, start your prep, feel what's going on, and then take the appropriate level that you need for that day. It's a combination of what's happening, not just within your session, but everywhere else. 55 00:17:23,000 --> 00:17:49,000 Ryan: in your life that's going to be necessary for you to make sure that you're adjusting this. Now, in the morning, so let's say that you wake up and you're feeling stiff. Don't immediately think that, I'm not going to be able to do my session today. If that stiffness is starting to work itself out and also again, as you go into your prep, you start to feel better by all means. Could be a yellow, could be a green that day. 56 00:17:49,000 --> 00:18:16,000 Ryan: The opposite however, is when you go into your prep and things just aren't opening up. You're just feeling tight. You're feeling that fog and it's not lifting. This is one of the times where yes, you might wanna back off slightly. Maybe it could just be a yellow session that day. Likewise, it could be where you're in the prep, your coordination feels off. This actually happened to me yesterday and 57 00:18:16,000 --> 00:18:34,000 Ryan: This was before my martial arts practice. So it's not just when you're exercising or something. This can go for everything. And so I wasn't quite feeling it, even though I wanted to train, because some days are usually the days for me where I really enjoy my martial art practices. But honestly, it was not there. And so yesterday for me was kind of like a yellow, almost red session, but it was fine. 58 00:18:34,000 --> 00:18:43,000 Andy: Mm-hmm. 59 00:18:43,000 --> 00:19:11,000 Ryan: And the thing is that I did what I needed to do. And even though I was training with other people, I was able to adjust that so that one, I didn't get hurt. And the other thing is that it allowed me to perform that training session in a manner that wasn't going to further exhaust me. So I wasn't able to do anything today. So again, it's not necessarily just your training session. Yes, we're talking about GMB Praxis here. 60 00:19:11,000 --> 00:19:35,000 Ryan: in terms of the movements and things, but also take a look at everything else that's going on in your life and you can use this green, yellow and red with that as well. once again though, looking at when you're moving, it could be coordination, you're feeling good or not feeling so good. Also looking at your range of mobility, how is that going today? That could be a very good way of looking to see how you feel. 61 00:19:35,000 --> 00:19:42,000 Andy: Cool. So then what are some specific positive signs that you are in a green mode? 62 00:19:42,000 --> 00:20:08,000 Ryan: absolutely. Yeah. Yeah. For me, mentally clear. So this is one thing where it where it just feels like everything is on. So you start in your prep and you're like, man, I'm feeling pretty good today. You go into your practice and so you start to work on a particular movement and things are just clicking. So when things are clicking, I will say don't get too excited and just rush into doing the other stuff. 63 00:20:08,000 --> 00:20:30,000 Ryan: sit with it and really work on those things in a manner that's going to allow you to continue to feel spunky or whatever you want to it when you're doing that. I would say that word forever. But when things are really clicking, that's the time to do more. And that's the green. And this is what we were talking about earlier is that it's not auto regulation isn't just about doing less. 64 00:20:30,000 --> 00:20:56,000 Ryan: Well, if you're feeling good, by all means do more, but be appropriate with that. And that's really what I was trying to say earlier is not rushing into things and thinking that just because you feel great that you should do double the volume that you usually do or something like that. When I say you're feeling good, this again, coming back to what I said earlier was looking at the intensity that you're adding to this. And this could be maybe, 65 00:20:56,000 --> 00:21:19,000 Ryan: a different variation of something that you haven't really tried before. It could be maybe holding that handstand I was talking about longer, trying to hold it as long as you can as a challenge. It could just be complexity in terms of seeing how well you can perform something that you just weren't quite in the last time you were doing it. It could be adding more load to the bar. 66 00:21:19,000 --> 00:21:31,000 Ryan: if that's something that's going to be good for you. So, but again, it's all going to be based upon when you're starting to do your prep and that mental clarity and things clicking in your body when you're doing that. 67 00:21:31,000 --> 00:21:57,000 Andy: Okay, so then let's also look at some things that you can sort of, some positive indicators that you can notice during the day before you even get into your session. So there's a lot of things that your readiness to train doesn't live in a vacuum aside from all the other parts of your life, right? It's related to muscular fatigue, a soft tissue condition. 68 00:21:57,000 --> 00:22:19,000 Andy: but also a very large part of it is related to your nervous system and how well your nervous system is sort of at baseline or where it's in a position to adapt. You don't actually want your nervous system to be super agitated because that's actually where you need to calm down and relax. So how do you know that your nervous system is tuned in but not 69 00:22:19,000 --> 00:22:31,000 Andy: super agitated. And a lot of things are kind of subtle, but like, you know, some examples might be that you're really simple things like you open doors and they feel light compared to usual, right? You can be making your coffee in the kitchen. You you reach over and close the refrigerator door with your foot while you're grabbing something else with your other hand and you're like, shit, I feel like fucking Ninja today, right? 70 00:22:31,000 --> 00:22:43,000 Ryan: Mm. Yeah. 71 00:22:43,000 --> 00:23:11,000 Andy: When like little things like this where you're doing things that are more coordinated, more balanced, more complex movement than you might not normally do, right? You you're cooking your eggs and also making your coffee at the same time and having a conversation and notice something on the news that you hear. You've got this sort of broad awareness where everything that's happening around you kind of you feel like you can accept it and take it in and actually be part of the world, right? It's kind of subtle, but 72 00:23:11,000 --> 00:23:39,000 Andy: We've all had those days where we hit every traffic light, where people seem nicer to us. And you know, the old saying goes, like, if you meet one angry person, they're probably having a bad day. If you meet two angry people, that's interesting. If you meet, like, if everyone you meet during a day is pissed off, you're the problem. But the opposite goes the same way, too. If everyone seems like they're in a good mood, it's probably because you're in a good mood. And not that mood controls your 73 00:23:39,000 --> 00:23:50,000 Andy: performance capability. But when this signal is combined with generally feeling good, with feeling like you woke up and you weren't groggy, you just wanted to get out of bed and move, your body feels loose, all of this stuff, these are things that they should be the default for everyone, but they're really not. And so it's good to notice these things and to be aware of them so that you can know before you even get into your session, have an idea that, this might be a day that I can actually prepare to 74 00:23:50,000 --> 00:24:06,000 Andy: you know, really go and push myself a little bit more. And so learning to notice these signals, I think, being literate of the signals is really, really key. So let's talk a little bit about how you can develop that literacy. And we do build some of these into the programs like Ryan, you've talked about the prep, right? So we created our software platform for our programs. 75 00:24:06,000 --> 00:24:29,000 Andy: specifically so we can do things like this. One of the big ones is we don't judge how we feel about our training before we start. We check in after the prep, right? So this is very important. You start your prep and then you say, okay, am I doing a little better than usual or a little worse or normal, right? So just like you were saying, Ryan, like that's the time to determine like if this is something that you need to make a shift or that you go a little harder. 76 00:24:29,000 --> 00:24:56,000 Andy: So the other things are after every session, we also have you reflect on how that session went. And this is a chance to notice sensations, feelings, thoughts, or just objective performance metrics on how well you did. And the thing about the way our brain works is that we can be in an experience and then remember it. 77 00:24:56,000 --> 00:25:24,000 Andy: But if we don't stop and notice, if we don't stop and take note of that experience, we lose a lot of information when we go forward. So just the act of like writing down a few thoughts actually helps you remember how things went so that you can then think about them next time and say going into like two or three sessions from now, you'd be like, yeah, actually like last week I have. 78 00:25:24,000 --> 00:25:48,000 Andy: really remember that when I was doing my crab walk, I felt this or whatever, right? And you can remember that and you know what you need to work on, but you also start to notice patterns more, which if you don't take note of these things, you miss these patterns and you don't get better at reading the signals. I know that, I think I had... 79 00:25:48,000 --> 00:26:08,000 Andy: for something like 25 years, I religiously wrote notes on every martial arts practice I did. And I know that you also have years and years of journals of your training. 80 00:26:08,000 --> 00:26:14,000 Ryan: Yeah, thanks. 81 00:26:14,000 --> 00:26:35,000 Ryan: coming back to earlier what you were saying, it was funny because in the morning, my kind of measuring stick, if you will, is do I feel light in my feet? Do I feel light in my feet that day? And this is huge for me ever since my ankle break. And so for me, that really is kind of how I would judge. 82 00:26:35,000 --> 00:27:02,000 Ryan: how the rest of my body is as well, because I know that if I don't feel light that day, that means that, well, something is going on before then that caused that, which means the rest of my body is probably going to be affected by that. And the other thing that I take note of is my breathing. And so in the morning, I'm like holding my breath or without even realizing, so I have to bring awareness to that. And so little things like that for me personally, I found that 83 00:27:02,000 --> 00:27:28,000 Ryan: those have been great for me. coming back to what you were mentioning earlier is that prep. The other thing I want to say is that just because one part of your body isn't quite feeling that great doesn't mean that the rest of your body isn't doing great. So there are always going to be places in our body where we will have less range of motion as well as symmetrically on the right, on the left, whatever that might be, things won't be even. 84 00:27:28,000 --> 00:27:56,000 Ryan: But what we're looking at is in general overall, how are things feeling? And so this is also why Ponder at the end of our sessions can be great. Doesn't need to be very long. Just a couple seconds actually running it through your head can be good enough. If you want to write it down, I really encourage you to do that. But this can give you feedback so that when you come, or pardon me, maybe something does happen, your wrist starts to have a little issue. 85 00:27:56,000 --> 00:28:23,000 Ryan: it won't be like, I wonder why this is happening. But the fact that you were pondering and working through and taking note of what has been going on for the past month or so will give you these indicators to let you know why that could be. So it just doesn't magically appear that day. And this is what we're talking about when we're looking at understanding that so that then we can choose the appropriate level session for that day, whether it be 86 00:28:23,000 --> 00:28:34,000 Ryan: standard yellow or that day we're feeling really good so we hit our green or it's red we need to adjust that possibly just focus on mobility and range of motion. 87 00:28:34,000 --> 00:28:58,000 Andy: Definitely. So I think that we cover a lot of ground today in terms of what kinds of signals exist, how to look for them and how to practice noticing them. It's really important to be able to understand or learn to gradually understand yourself better over time. And not just to be able to look back because 88 00:28:58,000 --> 00:29:25,000 Andy: you know, as the saying goes, hindsight is 2020. And it's really easy to say, um, yeah, I shouldn't have done that after something's done, but that doesn't prevent you from developing the, you know, chronic elbow tendonitis. It doesn't prevent you from getting yourself so exhausted from poor sleep and continual, uh, 89 00:29:00,000 --> 00:29:25,000 Ryan: Yeah. 90 00:29:25,000 --> 00:29:50,000 Andy: continually pushing yourself too hard that you just don't make progress for six months to a year. That doesn't prevent you from having these things where people get so stiff and develop these chronic pains that they're doing all the right things. They think they're working hard, they're doing their Huberman sunning protocol every morning, whatever the stuff that they're... 91 00:29:50,000 --> 00:29:59,000 Andy: They're doing, you know, they're taking the supplements. They're gonna outlive everyone, But yet, yet, they have these aches and pains that they're embarrassed to talk about, 92 00:29:59,000 --> 00:30:07,000 Andy: So these are the kinds of things that we need to learn how to understand the leading indicators of instead of just the lagging indicators. 93 00:30:07,000 --> 00:30:25,000 Ryan: So hopefully this helped you out looking at the different colored sessions along with the dimmer switch that we talked about in the previous podcast. Be sure to listen to that if you have not. And likewise, if you have any questions, things you want us to talk about, let us know. Cause we would love to chat about it. Thank you. 94 00:30:25,000 --> 00:30:30,000 Andy: All right. That's it. Thank you.