40 - [Kristine] From High-Level Athlete To Injury, Hormonal Dysfunction, Gut Issues, & Finding Her Purpose

Johan Vesters: 0:32

What is up and welcome back to Talking Nutrition episode 40 Already today. Okay, believe it. Were

Kristine Andali: 0:39

is it episode 40? Episode 40? Yeah.

Johan Vesters: 0:44

Awesome flies when you're having fun, right?

Kristine Andali: 0:47

Yeah, exactly.

Johan Vesters: 0:49

Welcome back, Kristine, I missed you last week. It's always weird to just talk into a microphone.

Kristine Andali: 0:57

I had some unfortunate circumstances, but

Johan Vesters: 1:02

good, good to see you back. So basically want to dedicate this episode to like your story, and kind of like talking about your journey from competing to injury, and kind of like, what happened after that. And, you know, all the way up till this point, really. Because I think, I mean, we both come from like a CrossFit background. We've seen that go heart mentality over and over again. Still the case, and we still do see a lot of people over train, slash under recover. And I can have some consequences, you know, time. I mean, yeah, yeah, of course, you're you're speaking from experience, which we'll get into. As always, if you enjoyed these episodes, feel free to share them on your stories. Feel free to drop us a quick rating on Spotify. Or if you'd like to submit a question via Spotify directly, or just the Atmos eat always cool. This episode is brought to you by Odyssey Coaching Systems as well as get a nutrition to trading. Before we get into it. Kristine, do you have any updates that you want to share?

Kristine Andali: 2:16

I don't think so. I just feel like I'm in a good groove. Right now I have a lot. I well, I guess I'm coming out. It's in the works. Right now I'm building it out. More like, basically like a new package for clients. More of a functional client, like functional nutrition client group where, like we're doing it's nothing geared towards fat loss or anything like that. It's dealing with like gut issues, hormonal issues. So that's going to involve, like testing, with lot like lab testing GI maps, and things like that for people that have like really more complex cases. So I'm in the process of building all that out right now. Wow.

Johan Vesters: 3:07

That's cool. The sport to kind of have that separate and also be like, Hey, we're not necessarily going to focus on fat loss. I like that. That's cool.

Kristine Andali: 3:17

Good. Yeah, there's, there's going to be probably no like macro tracking or anything like that. It's just going to be purely like health based and really getting people to the root of their issues.

Johan Vesters: 3:31

Are you going to have almost sort of like a, like a meal plan kind of approach or?

Kristine Andali: 3:39

For part of it? Yeah. Just like specific protocols definitely will need that. And then lead into it's going to depend on the person honestly, of course. Yeah.

Johan Vesters: 3:53

Yeah. That's cool. That's one we also have a lot of stuff going on here like last weekend I had to buy seminars in person that to Jim's at the webinar yesterday then launch our group coaching program, which is going to kick off on Monday which will be when this episode launches so it's been like a week or basically last two weeks of just like a lot of stuff

Kristine Andali: 4:19

I don't know from today on back and stuff so much yeah, yeah. Because same

Johan Vesters: 4:26

the website stuff so I build that myself and WordPress like it's great because you can customize everything.

Kristine Andali: 4:33

I don't know how you do that. For Eric, you're you're really good with that stuff. But I used to use WordPress I had someone else to have to do it for me, because it was just on my mind would just crack. It was brutal.

Johan Vesters: 4:47

I mean, mine to some, some long days, but like not I'm in a spot where I'm like, okay, I'm good. The program got launched, the checkout pages and all that kind of stuff like it works, you know, and now it's just kind of normal workdays again, still a lot of work, but at least not like yeah, all day nights. You know, I haven't trained for like two weeks either. So

Kristine Andali: 5:12

it's so hard to keep up when you're like what I find is like when I'm doing back end stuff like that. I have a really hard time keeping up on like Instagram posting and stuff. Oh, yeah. It's like that's where I start to struggle.

Johan Vesters: 5:32

Yeah, you like Yeah, do you know later, this is maybe like a good one for fellow coaches too later.com, or whatever it is like, it's a scheduling software, I just have everything in there. It's great. You just dropped a photo, drop the text, I

Kristine Andali: 5:45

haven't heard of it,

Johan Vesters: 5:46

I'll send you the link. But like, that's where I have everything. And to be honest with you, my whole month of April is already planned out. Per like, you know, times a day, three posts a day. It's just all in there already. So all I got to do I get that notification post. Boom.

Kristine Andali: 6:06

There you go. Super simple. Oh, that's awesome.

Johan Vesters: 6:10

It's almost like a meal prep with content, you know, but that's, that's the thing. And like I said, that's why I wanted to bring something from a coach is because exactly that stuff that's like, hard to keep up with them.

Kristine Andali: 6:20

You know, it really is. So it's

Johan Vesters: 6:23

nice to have something like that. It's a little expensive, like 50 bucks,

Kristine Andali: 6:26

especially when you're one person 100% That's the thing, but that's why all these companies have like, Yeah, it's crazy. Yeah.

Johan Vesters: 6:37

That's why I worked so hard. So I can eventually take someone on. And that's that's the plan, of course.

Kristine Andali: 6:42

Right? So exactly. Gotta work hard down to be able to lessen the load later. Yes,

Johan Vesters: 6:49

sir. Anyway, how about getting into our topic? Basically, your journey, starting off with the competing side of things, right? Like, you're basically like when things were going well, you were doing competitions, training was great. Like you were doing well, in terms of like your your rankings and stuff like that was about that.

Kristine Andali: 7:08

Yeah, so well. So I started in 20, or 2008. And I was in high school, and I really didn't start to get competitive seriously until about 2012. And in 2012, at that point, there was really, you could not find competitions, like they were happening, like, once a year, you know, really far away. So there wasn't a lot of competing. But what really got me on the scene was there was a competition in Toronto. And it was invite only, and it was it was called Best of the Best. And I tried out for it because they were bringing wildcards in and I made it. And I ended up placing second in that in that competition that was really like my first, I'd say my first serious competition. And from there, like, that's when I came on the scene, and everyone was like, Who is this? Like, no one knew who I was at that point. But I had built a really, really solid foundation over those past four years of not competing, and that was the point. And so I did really well. And then the next year, I got invited, right, because I did so well. And then that next year, I won the whole thing. And so that's really when things started to pick up. Then in 20 I forget what happened in 2013. I don't think I just wasn't competing that year. I was just planning on, you know, continuing to build and then in 2014 is when I made it to regionals candidate East. And I did really well in the open I think I was top three. And then that competition was super interesting, because that was like my very first like being vague competition, you know. And so like I was really inexperienced, I didn't know how to like really handle the competition floor and would like get ahead of myself, right. So like I would go really hard to hold the key. And just because of all the adrenaline and all of that, but I ended up doing really well in the in regionals and I placed third. And that was when they only took two from Canada East. I think in California, they were taking five and like it just really didn't make sense. So I placed third and it came down to the very last workout. And I and I missed the games by like one point I think it was. And after that was all said and done. There was like this world leader board of all the regional placings and I was 10th in the world and not going to the games. There was like women and like 120 just because of how out shakes out with the regents, there was women that were like 100 and something and going to the games. And so that caused a pretty big uproar because they were. They were saying they were titling the fittest on Earth, but like, really the fittest on Earth. Were there, right? Like, I was definitely in the top fittest on Earth, and I wasn't going. And so that was really devastating for me. But it was an experience. And it was it was a good experience. And so then, I started gearing up for 2015. And I was training with Fraser out in Vermont, and I was doing box jumps, I was doing rebounding box jumps, never do read up rebounding box jumps, unless you absolutely have to. They are very, very risky. And I tore my Achilles when I was out there. And that was, I think that was like four weeks out of regionals, because I did the open in Vermont with him, did well, and then went back out to Vermont to train with him again, and then ruptured my Achilles then. So that was like four weeks out, so I wasn't able to compete. I was in a boot got sir, I got surgery in Vermont, and then flew home. So then some stuff happened. You know, my recovery was really good. And I got back to full health, but my sister's husband at the time was my coach. And he was incredible, like, so smart. really knew what he was doing, like keeping me away from, you know, overtraining, and, and he was well ahead in terms of education than so many coaches out there. Like, really, people didn't start adopting what he was doing until, like, years later, like, people were like, What are you doing, like, you know, they didn't understand. And then finally, people started to catch on, like, he was just so smart. And so they ended up getting a divorce. And we decided, like, we tried to work together for a while, and like, We were fine. It was just, it just started to get it just didn't make sense. And so I got a new coach. And this is where things went crazy. So I didn't do my research enough on a proper coach. And I hired one based off of athletes that he had, and not really knowing exactly like, programming and all that and honestly, like, I can't blame everything on him. I need to take responsibility for what happened as well. But I really just had no knowledge. You know, I just didn't have the knowledge to understand. So anyways, I hired this coach and because I was so used to training in person with my other coach name was Graham. That's all I knew. And so I hired this coach and I moved out to California to be with him on site. And I think I was in I started trade, I don't know the exact timeline but like switching from what I was doing to then go into this coach, it was a big difference. And out there, I was training like I was training double sessions, and like those sessions were like, go hard or go home, always lifting really heavy, always going 100% like balls out. There was no periodization with training, right? It was just CrossFit lift heavy go all out whereas like with Graham, there was these periodized this periodization and like there was times I wasn't doing CrossFit at all and so I was doing that for like five six months and then I really started to feel not good. But I was so into what I was doing because I had a one track mind of I know I'm fittest in all On this earth, like in CrossFit, and I absolutely know that I can make it to the CrossFit Games, I've proven myself that I've been there, it just didn't shake out, right, because of the circumstances that they had in place, or whatever. And so that was always in the back of my head, like, I really know, like, I deserve to be there. And so like, I was going to do everything I could to be there. And so, I think I just, you know, got lost in that hype and, and ignored a lot of the warning signs. I mean, I definitely had some times where I'm like, why am I doing why do I feel like this and so what was happening was, I was getting injured, like a lot, and not like huge injuries, but like, these kind of like minor injuries, and then there was bigger injuries within that, like I did have like a pretty severe back injury where I couldn't even move. And then just other like nagging injuries, and then I lost my period for five months. And, again, lack of knowledge back then just thinking that it was normal to lose your cycle when you're training like that. And then I started like, I got really, really, really puffy. Okay, so that is an indication of like, adrenal dysfunction happening. Just getting super inflamed and I didn't know that and then I started like breaking out on my my skin was breaking out my back was breaking out like it looked like I was doing drugs and like, it was really, really embarrassing and like just stuff that I never dealt with, like I was started like, so this is when I basically got adrenal PCOS. Like, this is where that really started coming into play. I would say it was like adrenal and inflammation, PCOS kind of both. And so I got PCOS. Anyways, I saw all of that was happening. And I was feeling like all of feeling like that. And it was very confusing and frustrating. And then it didn't matter. Like I still just pushed through. And I made it to the California Regional last year. So I was third seed going into California, Israel, which like, I have no clue how I did that feeling the way I did and going through what I was doing, because it was terrible. Let me backtrack a second. So I was when I like I'll say like, a lot of it was due to training. Okay, so there's definitely that aspect of I Forscher was overtraining, okay. There's situations where you're under fueling and not overtraining, which we see a lot of right. I was doing both. So I was overtraining. And then I was working with RP, and I'm going to name drop because I just, I was working with RP, and I was eating like, no starchy carbs, like, like paleo type of eating, or like starchy carbs, like very intermittently, you know. And go ahead

Johan Vesters: 19:22

was that the templates or the app or like,

Kristine Andali: 19:26

it was the template.

Johan Vesters: 19:28

I've seen that. So often, I used to be in a group as well, and I use it, like the app. But this is, until last year, that was my last cut. And like, 2020 I used them. And a same I don't really like name dropping, but like, I've seen so many people also in that group, literally being like, hey, how do I put together a meal with five grams of carbs? Like, what the fuck are we doing? And these people are lifting every single day almost, you know what I mean? Like, it's, it's bad. Now, I will say their defense, it's an app, it's an algorithm. People are going with most extremes goals and shit. And it's also that right so that that is an issue there. But still, yeah, it's, it's during a cut towards the end, I had to I had to quit. I had like, three, four weeks left, and I was like, I can't do this anymore. Like, I was literally going like brain foggy, where I could barely see shit, you know? Because it was so low. So I mean, sorry to interrupt you, but it just sounds so familiar. So I was like, well, well, yeah, of course. Like makes sense. You know?

Kristine Andali: 20:40

Totally. Yeah. I, I've, I've had many clients over the past five years come from them that I've essentially had to like, fix, both mentally and physiologically, like not good stuff. So I Unlike Johan said, I think there are brilliant minds behind that company for sure. Like there's very smart people. But there's a there's just an a disconnect there. Anyway, so I was overtraining, I was under fueling. And that's what happened. So I was in this just state of dysfunction internally, hormones were a disaster, cortisol, all of that my adrenals were just rubbing like too much. And so I made it back to California Regional. And when you're in a state like that a lot, what a lot of people don't understand is like, you become very, even though you might feel strong, like tendons and all of that become very, can become very weak. And like, tendons, bones, all of that. So I got on the competition floor, and I was in no state to be on a competition for but I obviously didn't know that. And on the first event, very last snatch, shows a snatch ladder that decreased in reps and increase in weight. And I was at 175 Hit the first one second one, it fell behind my back. And I heard, like, in my shoulders, and I'm like, Oh, my gosh, like, it hurts so bad. Like, well, like, I'm out here. And I picked the bar back up. And same thing happened. And I was in so much pain. And it was like a nightmare. Because I had come back from my my Achilles dunwell. In the open, I was on my comeback. There was a lot of hype around me, Okay, coming back, because I had been so successful in the past, and that happened. And I was in the back. And I couldn't lift my arms, like I tried to do like a handstand, and I had just like zero stability, couldn't do anything. So I had to pull out. And that was the start of just this turn later tornado. I mean, the start of the tornado was when I started overtraining, because obviously, it led me to the shoulder stuff. But after that, I stopped working with that coach, like I had to make the decision to just like, there's no way and I just no way like I just couldn't do it. And I started working with a doctor and I got bloodwork done. And I was basically menopausal. So my hormones were like non existent. Hence why I had lost my period. And my cortisol was like, just through the roof, it was just so so bad. So I will say like with adrenal dysfunction, there's, there's stages to it. So like first couple stages, like someone's adrenals will be like an overdrive or they'll be producing so much cortisol. So like this, they're kind of still on this, like they're riding this wave, but they might at night feel like you know why you're tired and not be able to sleep. And then there's like, stages like three and four where basically the adrenals tap out and they start producing less cortisol not enough so like, that's like adrenal insufficiency. So I was definitely like riding that, that wave where like, I was just pumping out Corizon like, you know, I think I did that for a lot of years, even following my shoulders. So I had all this hormonal stuff going on. I actually had to take progesterone biotin bioidentical progesterone to get my levels back up. And then, you know, within that I tried to do physical therapy for my shoulders and just exhausted that process and ended up having to get surgery. So I got surgery in California for on both my shoulders, and then tried to recover from that was not recovering and then went to oh my gosh, I'm forgetting the name of where I went. Cleveland. I went to Cleveland and saw like a really good doctor. So that was another mistake. I just rushed into surgery. He also worked with a terrible physical therapist after an anyways, I went to Cleveland and saw like a really, really good doctor. And he said, like, nothing was fixed in my shoulders. Like, if I wanted any mobility when I was older or anything like that, that I would have to redo it. So I went in again, so I two more shoulder surgeries. So, trying to heal hormonally and then going through shoulder surgeries like it's, you can't like it's just the body's under too much stress, right? So my recovery with that was very, very long. And truth be told, like, I still deal with a lot. From my years of just destroying myself, I've definitely come a long way. But anyways, so got the second set of shoulder surgeries, and then started working with active life. And they, like, I'm telling you, they're magicians, okay, so they helped me so much, it was a two year recovery. I have no pain, I have no mobility restrictions. And so I made a full recovery. And, you know, I still had that drive to like, want to go and like get back to where I was, like, I push through all this recovery. And like, it was nasty, there's like really dark times during that. But I got through it. And then I moved out to Salt Lake City to work with my coach out there. And then I ended up competing in Italy for the last time in 2019. So I got injured in 2016. And then got back on the competition for 2019. And then I hung it up in 2020. And that took me a while. So like 2018 to 2019 I definitely could feel myself starting to like detach a little bit but couldn't do it. And then after that competition, I started to reduce my training a little bit. And that that happened over time. So I just don't slowly started to reduce the amount I was training. And then I did like an Olympic lifting, competition and all of that. And as that as that progressed, I really started to realize like this is not for me anymore. And how terrible it was actually making me feel. So this is what I talk about with like adrenal insufficiency. So I was riding this wave like real high for so many years like pushing, pushing, pushing, pushing, pushing my adrenals. And when I stopped, it was almost like I got slapped in the face. Like there's two sides to this coin is what I always say is like, when I stopped my quality of life improved in terms of like, being more fulfilled, and being able to do things and like, having more freedom and not being so stressed about the training and the pressure and like so, so much improved, but my health, my health definitely did not. It almost almost took a decline, um, for a while. And that's because of what you know, just hormonally what was going on after like training like that for so many years. And like the last few years, like I was eating 3000 calories, like I really like reeled it in that way. And definitely listened to my body a lot more, but I think I had just done a lot of damage there previously. And so then I really started to deal with like a lot of gut issues. And that was like, really disrupting my life. And so I've been on a journey with that for three years. Still in it. Honestly, like I've said this before, like it's progressed, and I've made improvements, but it's something that like I'm constantly having to work at just based off of the amount of stress and stuff that I did endure in those previous years and like this is a prime example to Like, I injured a lot of stress from like training and I went through like a horrible breakup. And there's like the surgeries with all of the, the pain meds and everything. So it just wracked my gut. But this can happen to with like life in general, people who go through like a lot of trauma and like all of that they could deal with this type of thing. And so I just, I really fell out of love with it fell out of love with how I was feeling. And I'm just, I'm so thankful for the years of it, because it's why I do what I do today. Like, truthfully, it's why I didn't want, I wanted to help people not go through what I went through, and understand that they like don't need to be racking themselves in order to make progress in the gym, they don't need to be eating, you know, so few calories and just helping people with that. And that's an issue, you know, that I see a lot of in the CrossFit space. It's like they see these elite athletes, and they're like, trying to be like them. And they're trying to be like them, and eating like 1200 calories. It's like, well, those athletes eat 1200 calories in a breakfast, right? And so there's like this, this disconnect. And same with the training like these athletes, that's all they're doing. And they really, I can't say for sure that they don't have other stressors, but like, they're managed, they're minimizing their stress as much as possible. So they don't have like jobs and like, you know, different life stressors that a lot of us, normal people do. And so the effects of them, like the training that they're doing, they can recover from it that much better, because they don't have all that stress. And they're eating enough and they're sleeping, and they're like they're sleeping 10 hours and like, you know, there's so much of that, which it's just I saw so much of that was just like the Gen pop going through what I was going through, and they were even a professional athlete. But yeah, it definitely the years of the training and the other eating. It definitely caused me a lot of issues. That, you know, I still deal with those consequences today. But I, you know, I'll have these moments while get upset about it. And then I remember like, literally, I would not be right here, right now if it wasn't for those years. So it's something I'm thankful for.

Johan Vesters: 34:02

In a way, it's cool to see that like, even though you have to go through so much shit kind of led to like a good place, you know where you can now help people. Yeah, because exactly like you said, I remember so well from working at the CrossFit gym. We're used to workout like, same shit. Like you said, No, not like real injuries are gonna beginning at least, but like little nagging little things, you know, and people just getting sick a lot. And then it's okay, well, yeah, I got us keep working out this week, because my back is just locked in. And then it's just shoulder Yeah, guess what? You're you're studying. And you're also working at the hospital doing nightshift. And you're living off energy drinks at night, and you're not eating enough. You're also training like twice a day sometimes because one session is not good enough. Right? And it's not even their fault. Right? It's a bit of the culture and it's a lot of you said Go heart mentality, which I like I'm not even against, you know what I mean? Like, I think there's a time and place for that. But we do need to be smart. And realize like, if you don't take those rest days, if you don't recover, like the body will do it for you. If you don't deal owed if you don't have phases in your life, where you actually take the time off because guess what? Also professional athletes they have offseason where they don't do work in anything.

Kristine Andali: 35:25

Right? They don't do anything the they'll not work out for like a month. Yeah, like they won't go into the gym for a month.

Johan Vesters: 35:36

You know, that's something you need to realize because if a professional athlete does that, right, they literally they stop training and they gain weight. Sometimes they gain body fat, whatever it is, you know, they just completely This is a recovery season. Why is it that us let's call it like normal people are or friends at the gym, whatever. Why is it that we don't expect? Well, I can get away with that. Like, no, you can't. It's a matter of

Kristine Andali: 36:11

tiny it. It's funny that you bring the this getting sick up because like it like, you know when you're in that, that state, yeah, your immune system is compromised. And that reminded me that during that period of time when I was in California, and I was just in this dysfunction, I got allergies. And I started, like, just oh my gosh, it was so bad. And so like, this is where now I'm like, you're like, I was starting to see dysfunction in my immune system, like, every aspect of my being was, was being affected, because I was training too much. And I was not eating enough. And so funny because, like, again, like, I'm not blaming him, but like, after the fact, when, you know, I realized what was kind of happening. The coach tried to say, like, I had all these stressors outside of the gym, I'm like, I had no stressors. Like, I had no stressors. That was my whole life. That was it. Like, that was all I was doing. I would lived close to the gym, I would walk to the gym twice a day, I would come home, eat, sleep, go back like it like there was nothing else. So imagine if I did. It would be like I don't even want to imagine that would have been even worse. Oh, gosh, hit

Johan Vesters: 37:46

a wall sooner. But that's that's the thing too. And we talked about this in the past where Sure. Like, there is something to be said about coaches also not knowing everything all the time, not getting the experience and having the experience. And without name dropping here we are talking about like a bigger company. So it's like, well, fuck, you know how many other people are way overdoing it. Right. And I know we do have fellow like CrossFit coaches on here as well listening. Like, also, as coaches, we do need to know, hey, we can always go hard, we do need to have those rest periods, whether that's on a weekly basis or season basis, you know? Because I know, I know that people at the gym want to go hard all the time. But we can't always give people what they want as coaches because it's irresponsible. Because sure, you want to do to sub that you like want to do your workouts. But at some point there needs to be a moment where we say hey, now it's time to dial it back. Because guess what, you know the open is just done. And people are already now like I gotta train for next year. No, you fucking Don't you have to recover from the

Kristine Andali: 39:00

first you know? Yeah, totally. You don't

Johan Vesters: 39:04

start to prepare for next season though. Like you take a break you know? I guess obviously it's not like quit working out altogether but like half your rest you know what I mean? Like don't neglect that and like you will hit a wall I hit a wall I didn't even like compete but like it was just it was stress like asleep started my business you know this one and I was also working at CrossFit. I just burned out and that is what happens yeah, that is what happens when you take a break.

Kristine Andali: 39:33

Yeah, and I like during that during that season in California I I didn't there was no D loads or anything involved. Like it was just straight through lift all all the weights pushed to the limits there was no D loading I had like one rest day a week. And yeah, so then when I after like I learned so much in such a short period of time. So when I switched coaches we actually started D loading every four weeks because that kept me feeling good. Like injury wise I felt good I would say that's like a short period but it's what helped keep me healthy and so yeah, I just those like in Gen pop. Like people who are competing but like not super serious. Like I do think that sometimes it's neglected cuz I have clients that I have to tell them to take a D load because they'll start feeling like lower no motivation. They're not recovering as well. You know, they're, you know, not not sleeping well like injuries. They're popping up on my wall, when's the last time you took a D load? Or like, well, I don't know. It's like, oh, let's do that. And they do. And it's like, everything gets better. Quickly,

Johan Vesters: 41:13

yeah, quickly. And that's, that's a conversation that needs to be had. And this goes to our fellow coaches, as well as possible clients, you know, our clients, other people's clients, like that conversation needs to be had from, like, both sides need to be aware of that. And I wish that was kind of like common sense. But like, the coach needs to say, hey, let's dial it back. And as as people, we need to stop that's, something's fucking stubborn. And moving away from Hey, this is what I want. I kind of looking a little bit more of what I actually need. Right? Because you can go hard at the gym again. Because not everything, you know, all the time, every day, whatever, like, we do need to have that rest. And totally just need to be realistic there. And I know, I know, we want to work out we want to do to fun ship. But, you know, it's between kind of like the things we want and the things we kind of know that we should do anyway. Like a resting more.

Kristine Andali: 42:11

Yeah, I spent two years doing the most boring, mundane training, because I was recovering from my shoulder. And gosh, like, I have the amount how much I wanted to push and really, you know, get going. I'm so glad I didn't. Because I would not be on my shoulders when like so many people rush that process. And then they end up with issues down the road. Like I see all the time people on Instagram asking me like, Do you have pain, like I had surgery? And like, I'm paying I'm my mobility sucks. And it's like, well, like, did you take the time to recover? Like you need to take those those situations slow? And like it. I know, it's so hard to do. But it's essential. And it's the same, it's just the same with like the resting and the D loading. Right. Like it's not fun. But it is essential for you to do that, in order for you to progress forward and continue to improve your performance.

Johan Vesters: 43:28

Yeah, let me just let me just ask a simple question. Right. Like, let's say, someone doesn't want to take the deal a week? Oh, would you rather have you take it easy for a week now? And then you go back to training hard? Or you don't? And then then a couple months, you have to take a break for a couple of months. It can train and all because you fucked up. Right? You burn up?

Kristine Andali: 43:51

Yeah, you end up you end up taking an old like 10 steps back. It's not worth it. No,

Johan Vesters: 43:58

I have a client who who does CrossFit a lot. She's like, very, very much into it. And she went away for the weekend to Florida. And she was like, Well, no, what about training and tracking and all that stuff? I was like, You know what? Let's just take a full break. Right? Don't worry about tracking, just focus on like food quality, just get some steps and whatever. Get some rest. Don't train it all. You should have been going hard for a little while. She came back felt great, you know? And then now she's actually be ordering and stuff. So it's okay.

Kristine Andali: 44:32

You know, yeah,

Johan Vesters: 44:34

I get the FOMO like, because I've had that, you know, I totally understand like, I've had that kind of like being like, Well, fuck, I can miss a daily workout because everyone else is doing it. So everyone else is progressing. And I'm missing out on my games. Well, actually no. Like if you take that rest, but you might even come back stronger. I literally like I remember PR in both my clean and my deadlift after two rest weeks where I just didn't train it all. Back to the gym that a good warm up. And I just and it wasn't just like one kilo it was like five or 10 or something each though. I was like whoa, shit, you know, just because I actually recovered. So something to keep in mind. But I think I think I want to wrap it up because I actually do have to go and I know that you're going somewhere else. Well sounds good. That is it for episode 40. already. I will see you next week or seen your weekend. Yep. Thanks for listening guys. And we'll see you soon.