[johan]: 0:02

welcome back guys episode twenty eight today first guess episode of the year they were joined

[kristine]: 0:07

oh yeah

[johan]: 0:08

by ray gorman actually this this episode i kind of wanted to move the introduction to criscine a little bit because you know him a little bit better

[ray_gorman]: 0:18

m

[kristine]: 0:18

yeah

[johan]: 0:18

so go ahead racine

[kristine]: 0:20

yeah so this is ray

[johan]: 0:24

uh

[kristine]: 0:24

um

[ray_gorman]: 0:24

yeah

[kristine]: 0:24

me and ray

[ray_gorman]: 0:25

i

[kristine]: 0:27

me and ray it met

[ray_gorman]: 0:29

by

[kristine]: 0:29

in two thousand sixteen

[ray_gorman]: 0:32

oh

[kristine]: 0:32

um when i was going through my shoulder injuries went through all the surgery and he was just this magician it's

[ray_gorman]: 0:44

oh

[kristine]: 0:44

like how i can describe him this magician

[ray_gorman]: 0:49

oh

[kristine]: 0:50

who got me back to the point where i could compete again so after four shoulder surgeries i was able to get back and up until now i've had zero issues um

[ray_gorman]: 1:07

m

[kristine]: 1:07

so that's how we originally met each other but

[ray_gorman]: 1:11

yeah

[kristine]: 1:12

ray want

[ray_gorman]: 1:12

it

[kristine]: 1:12

you give us a little

[ray_gorman]: 1:14

oh

[kristine]: 1:14

bit of a background on yourself

[ray_gorman]: 1:16

yeah so i am a physical therapist by trade i don't really practice clinically much anymore

[kristine]: 1:24

oh

[ray_gorman]: 1:24

but i've kind of kownihnitched my career

[kristine]: 1:28

ye

[ray_gorman]: 1:29

in the fitness space so um two thousand eight i started across fit went through my want to be competitor stage you know i thought i was way fitter than i really was

[kristine]: 1:41

yeah

[ray_gorman]: 1:41

um competed in my my claim to fame as i competed back

[kristine]: 1:45

oh

[ray_gorman]: 1:45

when it was sectional right so

[kristine]: 1:47

oh yeah

[ray_gorman]: 1:47

the open

[kristine]: 1:48

oh

[ray_gorman]: 1:48

wasn't

[kristine]: 1:48

yeah

[ray_gorman]: 1:48

even

[kristine]: 1:48

that's

[ray_gorman]: 1:48

a thing

[kristine]: 1:49

long

[ray_gorman]: 1:49

yeah

[kristine]: 1:49

ago

[johan]: 1:49

all is cold ship

[ray_gorman]: 1:51

yeah that was that was fun though um

[johan]: 1:53

m

[ray_gorman]: 1:54

and you know then opened a clinic a cash base clinic out of a cross fit gym where i was kind of working with a lot of barbel athletes a lot of it s athletes a lot of recreational athletes and clients that really had already made the jump into fitness and healthy habits and healthy behaviors and my job was to make sure that they could make and those things and that's been something that i've always been passionate about was pumped in you know stoked to get linked up with christine and we actually got to meet in person once that was that was fun

[kristine]: 2:28

oh yeah

[ray_gorman]: 2:29

and and we kind of reconnected

[kristine]: 2:33

oh

[ray_gorman]: 2:34

at last year and you know now i'm kind

[kristine]: 2:38

ah

[ray_gorman]: 2:38

of doing a little bit more personal leadership business development and really i teach coaches and re have professionals how to take their in person process on line just to kind of break through some of those trading trading time for money traps and being able to go

[kristine]: 2:57

oh

[ray_gorman]: 2:57

on vacation without worrying about your revenue or your income and so i'm stoked to be on here to talk about kind of all things that tied

[kristine]: 3:05

m

[ray_gorman]: 3:06

together in life

[johan]: 3:07

it's

[kristine]: 3:07

awesome

[johan]: 3:07

cool

[kristine]: 3:08

okay

[johan]: 3:08

i was

[kristine]: 3:09

so

[johan]: 3:09

i was just

[kristine]: 3:09

wait

[johan]: 3:09

thinking

[ray_gorman]: 3:09

m

[kristine]: 3:10

hold on i got to tell

[johan]: 3:10

yeah go ahead

[kristine]: 3:11

a quick story

[johan]: 3:13

sure go

[kristine]: 3:13

so

[johan]: 3:13

ahead

[ray_gorman]: 3:14

ah

[kristine]: 3:14

what were i was living in salt lake city at the time

[ray_gorman]: 3:16

yeah

[kristine]: 3:17

and ray you are out there for what

[ray_gorman]: 3:21

i was out there for a seminary i was

[kristine]: 3:23

okay

[ray_gorman]: 3:23

teaching a seminar

[kristine]: 3:23

yeah yeah

[ray_gorman]: 3:24

yeah

[kristine]: 3:25

so we're like obviously we have to made

[ray_gorman]: 3:27

okay

[kristine]: 3:27

up so we met

[ray_gorman]: 3:28

m

[kristine]: 3:29

up and ere he was with another guy

[ray_gorman]: 3:31

yeah

[kristine]: 3:31

as well

[ray_gorman]: 3:32

yeah

[kristine]: 3:33

and we went out for dinner and was i dropping you off at the airport after i forget where i was dropping

[ray_gorman]: 3:40

you

[kristine]: 3:40

off

[ray_gorman]: 3:40

dropped me off at the airport and i don't know if i'll ever go in a car with you again because it was pretty scary

[kristine]: 3:47

so yeah what have i what i turned i don't know i don't know where the

[ray_gorman]: 3:54

you

[kristine]: 3:54

heck we were

[ray_gorman]: 3:54

you like you like made a

[kristine]: 3:56

m

[ray_gorman]: 3:56

left hand turn

[kristine]: 3:57

m

[ray_gorman]: 3:57

going into oncoming traffic

[kristine]: 3:59

yeah

[ray_gorman]: 4:00

or something

[kristine]: 4:00

on and

[ray_gorman]: 4:00

like

[kristine]: 4:00

on a

[ray_gorman]: 4:00

that

[kristine]: 4:01

yeah on one way i went

[ray_gorman]: 4:03

yeah

[kristine]: 4:04

the other way

[ray_gorman]: 4:05

yeah

[kristine]: 4:05

and i was

[ray_gorman]: 4:06

so

[kristine]: 4:06

like well i mean i almost just killed you you basically

[ray_gorman]: 4:09

yeah

[kristine]: 4:09

save my life i almost just killed i'm so sorry

[ray_gorman]: 4:13

yeah we made it though right

[kristine]: 4:15

yeah

[ray_gorman]: 4:15

it grew our bond closer

[kristine]: 4:17

it

[ray_gorman]: 4:17

so

[kristine]: 4:17

did it did i was like wow it's

[johan]: 4:19

ye

[kristine]: 4:19

really really good first impression on in person there

[ray_gorman]: 4:25

yeah

[kristine]: 4:25

but

[ray_gorman]: 4:25

that

[johan]: 4:25

yeah

[ray_gorman]: 4:25

was good though

[kristine]: 4:26

yeah so

[johan]: 4:27

oh

[ray_gorman]: 4:29

yeah

[kristine]: 4:30

yeah like ray said like one thing i wanted to talk about with ray was this concept of work life balance um because this is something that rayouryour videos off

[ray_gorman]: 4:48

my

[johan]: 4:48

come

[ray_gorman]: 4:48

video

[johan]: 4:48

back

[ray_gorman]: 4:48

s off yeah i

[johan]: 4:49

it's

[ray_gorman]: 4:49

think

[johan]: 4:49

fine

[ray_gorman]: 4:49

it might

[kristine]: 4:49

yeah

[ray_gorman]: 4:50

just be a riverside

[johan]: 4:52

yeah

[kristine]: 4:52

okay okay

[johan]: 4:53

put back on

[kristine]: 4:53

um

[johan]: 4:53

a school

[kristine]: 4:55

um so yeah this concept of work life balance and i want to talk about this because i get asked this question like when i'm doing quana and stuff i get asked

[ray_gorman]: 5:08

my

[kristine]: 5:08

this question a lot like about just work life balance nd how to go about that end it was something that when so me and ray again like he said years later we linked up i mean we're in communication but we linked up and we ended up he ended up mentoring me for a bit

[ray_gorman]: 5:33

hm

[kristine]: 5:33

and i went into the mentorship because i was i was releasing k training and i wanted

[ray_gorman]: 5:40

yeah

[kristine]: 5:40

his help with that and and it's funny because that ended up being like a very very small piece of what this

[ray_gorman]: 5:50

yeah

[kristine]: 5:50

mentorship ended up being and i thought it was going to be the whole thing

[ray_gorman]: 5:55

yeah

[kristine]: 5:55

and it turned into him basically coaching me

[ray_gorman]: 6:01

yeah

[kristine]: 6:02

through that like creating a work like life balance

[johan]: 6:07

yes

[kristine]: 6:07

and setting boundaries within work

[ray_gorman]: 6:11

m

[johan]: 6:11

oh

[kristine]: 6:12

um which i just had none of

[johan]: 6:16

yeah

[ray_gorman]: 6:16

yeah

[kristine]: 6:16

before like it was just

[ray_gorman]: 6:18

yeah

[kristine]: 6:19

i was all over the place i was um stretching myself very thin and not realizing how that could affect

[ray_gorman]: 6:29

ah

[kristine]: 6:30

my clients like you it's like what do they call it saying this right like a catch twenty two were like you're not taking a break because you think that you need to be there for your clients like twenty four or seven but that act can create more issues than no good so um

[ray_gorman]: 6:52

yeah

[kristine]: 6:54

that is something

[ray_gorman]: 6:54

m

[kristine]: 6:54

we worked a lot on and you know i would love for you to just talk a little bit on that yeah just

[ray_gorman]: 7:03

oh

[kristine]: 7:03

talk a little bit on that work life balance

[ray_gorman]: 7:06

yeah

[kristine]: 7:06

yeah

[ray_gorman]: 7:07

i think that the concept of

[kristine]: 7:08

m

[ray_gorman]: 7:09

work life balance

[kristine]: 7:10

oh

[ray_gorman]: 7:10

kind of gets like misconstrued

[kristine]: 7:12

yeah

[ray_gorman]: 7:12

in general sense right where it's like okay well

[kristine]: 7:15

yeah

[ray_gorman]: 7:15

my life needs to be kind of fifty fifty

[kristine]: 7:18

right

[ray_gorman]: 7:18

and really

[kristine]: 7:19

yeah

[ray_gorman]: 7:19

like work life balance is really going to

[kristine]: 7:21

yeah

[ray_gorman]: 7:22

kind of present like we've got these pockets that are pulling us each direction so sometimes we need to kind of

[kristine]: 7:30

i

[ray_gorman]: 7:30

you know over invest in work sometimes we kind of need to over invest in life

[kristine]: 7:34

yeah

[ray_gorman]: 7:34

but the goal is you have to have strategies that kind of re center you

[kristine]: 7:40

m

[ray_gorman]: 7:40

to bring your your nervous system back to equilibrium like it's it's really not much different than

[kristine]: 7:47

ah

[ray_gorman]: 7:47

strength training like

[kristine]: 7:49

yes

[ray_gorman]: 7:50

if you overdo something you're eventually going to burn out on it and you know in my

[kristine]: 7:55

oh

[ray_gorman]: 7:55

opinion like it doesn't matter how much you love it because it's still a stress right

[kristine]: 8:02

yes

[ray_gorman]: 8:02

so in your case where we're talking about like you came to me because you wanted to do this launch um the reality

[kristine]: 8:09

oh

[ray_gorman]: 8:09

of that was like the launch wasn't the problem like you kind of knew it had to do to launch but there were

[kristine]: 8:15

oh

[ray_gorman]: 8:15

all of these beliefs and personal blocks and like well i don't want to post this and this is taking me so long to post that

[kristine]: 8:24

oh

[ray_gorman]: 8:24

we're really just preventing

[kristine]: 8:25

ah

[ray_gorman]: 8:25

you from actually just doing the things that you needed to do

[kristine]: 8:29

honepersont

[ray_gorman]: 8:30

so like like anything you know i'm always going to say

[johan]: 8:34

m

[ray_gorman]: 8:34

like well christine let's let's look at this like training because that's a language

[kristine]: 8:38

a

[ray_gorman]: 8:38

that you know we understand

[kristine]: 8:40

m

[ray_gorman]: 8:40

your audience probably universally understands um and if you are in constant conditioning mode or

[kristine]: 8:47

oh

[ray_gorman]: 8:47

strength building mode with no

[kristine]: 8:49

yeah

[ray_gorman]: 8:49

de load how would that

[kristine]: 8:51

no

[ray_gorman]: 8:51

make you feel immediately

[kristine]: 8:54

unwell

[ray_gorman]: 8:55

you get it yeah immediately you get it right

[kristine]: 8:59

right

[ray_gorman]: 9:00

okay

[kristine]: 9:00

yeah yeah

[ray_gorman]: 9:01

so

[kristine]: 9:02

um what was i going to say in terms of that okay so like an example of this

[ray_gorman]: 9:07

m

[kristine]: 9:07

would be any time i would go on vacation or anything like that

[ray_gorman]: 9:15

m

[kristine]: 9:15

i would work i'd

[ray_gorman]: 9:17

yeah

[kristine]: 9:18

work so i would

[ray_gorman]: 9:19

yeah

[kristine]: 9:19

do chickens or

[ray_gorman]: 9:20

yeah

[kristine]: 9:21

whatever that looked like and and i was now working with ray and i was like planning a vacation and when in that on that vacation it was the first time i didn't work and i was

[ray_gorman]: 9:38

yeah

[kristine]: 9:39

prior to going like i was like oh my gosh like i'm nervous and because i'm like worry that my clients you know will need me or like it will look bad and then i tell them i'm like hey listen so i'm going i will did

[ray_gorman]: 9:57

yeah

[kristine]: 9:57

a solo trip and

[ray_gorman]: 9:59

hm

[kristine]: 10:01

i was like guys i'm going on this solo trip i'm going to take the week off and like every single client encouraged it it was like super understanding and i'm like wow like i went all

[ray_gorman]: 10:14

yeah

[kristine]: 10:14

of these years like not doing this and

[ray_gorman]: 10:18

yeah

[kristine]: 10:19

it ended up being you know they were super super understanding but it was really hard for me to do it was just

[ray_gorman]: 10:25

yeah

[kristine]: 10:25

a really hard thing

[ray_gorman]: 10:27

yeah

[johan]: 10:28

don't you think that's for people in general like

[kristine]: 10:30

yep

[johan]: 10:31

even for a client sometimes

[kristine]: 10:32

m

[johan]: 10:32

it's like you almost feel bad for making that decision for yourself you know

[kristine]: 10:36

m

[ray_gorman]: 10:37

yes

[johan]: 10:37

it is with people

[ray_gorman]: 10:38

ye

[kristine]: 10:39

m

[johan]: 10:39

saying no

[kristine]: 10:40

oh

[johan]: 10:40

to certain

[kristine]: 10:41

m

[johan]: 10:41

foods or drinking or don't know saying hey you know what actually want to go home and

[kristine]: 10:45

m

[johan]: 10:45

i'm goin to go to bed earlier or whatever it might be you know just saying

[kristine]: 10:48

yep

[johan]: 10:48

no like

[ray_gorman]: 10:50

yeah

[johan]: 10:50

generally

[kristine]: 10:50

yeah

[johan]: 10:51

we suck at saying

[kristine]: 10:52

m

[johan]: 10:52

no you know

[ray_gorman]: 10:53

yeah

[johan]: 10:54

and we

[ray_gorman]: 10:54

well

[johan]: 10:54

we should do a lot more of it i think

[kristine]: 10:56

oh

[ray_gorman]: 10:57

we've

[johan]: 10:57

people in

[ray_gorman]: 10:57

become

[johan]: 10:57

general like

[kristine]: 10:58

ah

[johan]: 10:58

clients too

[ray_gorman]: 10:59

we become so conditioned

[kristine]: 11:00

yeah

[ray_gorman]: 11:00

to spreading our boundaries

[kristine]: 11:02

i

[ray_gorman]: 11:02

right

[johan]: 11:03

yeah

[ray_gorman]: 11:03

to

[kristine]: 11:03

oh

[ray_gorman]: 11:03

not having them um and

[kristine]: 11:06

yeah

[ray_gorman]: 11:07

the way that i kind of worked christine into this mindset was like what if clients are actually pumped that you're going to do this because

[kristine]: 11:15

m

[ray_gorman]: 11:15

we are so biased to the negative

[kristine]: 11:18

m

[ray_gorman]: 11:18

right we're so biased

[kristine]: 11:19

hot

[ray_gorman]: 11:19

to like

[kristine]: 11:19

percent

[ray_gorman]: 11:20

oh

[kristine]: 11:20

oh

[ray_gorman]: 11:20

my gosh if my clients don't have access to me there i'm going to value my service

[kristine]: 11:24

oh

[ray_gorman]: 11:25

there they're not going to know you know what to do and it's like no no no like you've done a good job preparing them for moments like this like eventually they won't need your service so let's kind of like test the waters right like let's see how they do with a weekend

[kristine]: 11:40

m

[ray_gorman]: 11:41

without you

[kristine]: 11:41

yes

[ray_gorman]: 11:42

and

[kristine]: 11:42

right

[ray_gorman]: 11:43

let's do it so that you

[kristine]: 11:44

ah

[ray_gorman]: 11:44

can actually show up in better form on monday when you get back that's like that's the huge part right and so we have

[kristine]: 11:54

oh

[ray_gorman]: 11:55

to re shift thice this fear and i think in the coaching space in the rehab space like we

[kristine]: 12:02

oh

[ray_gorman]: 12:02

are a very altruistic profession like we just want to help people and we want to over deliver but one of the

[kristine]: 12:12

oh

[ray_gorman]: 12:12

things that i constantly that i constantly say to my clients is

[kristine]: 12:16

m

[ray_gorman]: 12:16

over delivery has to happen as an act of your standard operating

[kristine]: 12:21

m

[ray_gorman]: 12:21

procedure like you've got to make what you do so good

[kristine]: 12:25

a

[ray_gorman]: 12:25

that it exceeds the expectations

[kristine]: 12:27

m

[ray_gorman]: 12:27

of your client it cannot come at the expense

[kristine]: 12:31

oh

[ray_gorman]: 12:32

of more time from you late it's in weekends you know where you are constantly reacting to things because what that really

[kristine]: 12:41

oh

[ray_gorman]: 12:41

means is you can never get to like a safe

[kristine]: 12:44

yeah

[ray_gorman]: 12:44

place with your nervous

[kristine]: 12:46

ye

[ray_gorman]: 12:46

system if you're constantly i pinned at seven o'clock at saturday on sunday and then you're right back

[kristine]: 12:52

oh

[ray_gorman]: 12:52

into it on monday hard

[kristine]: 12:54

yeah and this is like it can be so can work with anyone like general pop like i'm thinking i have i

[ray_gorman]: 13:02

ah

[kristine]: 13:02

had a client who like yohansaid like she couldn't say no like

[ray_gorman]: 13:10

yeah

[kristine]: 13:10

she would be going to she'd work long

[ray_gorman]: 13:13

yeah

[kristine]: 13:13

hours during the day and then her friends would want to go to the bar at night and you know then go to another bar and like or and she had kids and she was just like could not say no to anything and she has like something like a fat law school and she's just super stressed and it's a recipe

[ray_gorman]: 13:35

m

[kristine]: 13:35

for disaster and like these boundaries and saying no can really pertain to anybody we're not like we're talking in coaching terms but we

[ray_gorman]: 13:46

yeah

[kristine]: 13:46

wanted this to we wanted the listeners to understand like this podcast isn't just about like coaches this is about everyone

[ray_gorman]: 13:56

yeah i think in the case with that client you know we have

[kristine]: 13:59

yeah

[ray_gorman]: 14:00

to just like with

[kristine]: 14:01

i

[ray_gorman]: 14:02

you right it was like you were having trouble posting or restricting kind of access to you at times where you

[kristine]: 14:08

m

[ray_gorman]: 14:08

were meant to be off and it's like

[kristine]: 14:09

oh

[ray_gorman]: 14:10

we have to ask the question now

[kristine]: 14:12

oh

[ray_gorman]: 14:13

to your client in this case like

[kristine]: 14:14

oh

[ray_gorman]: 14:15

why do you think you struggle with

[kristine]: 14:16

yeah

[ray_gorman]: 14:16

saying no

[kristine]: 14:17

yeah

[ray_gorman]: 14:18

and that just opens up the door to understanding them more right well

[kristine]: 14:24

totally

[ray_gorman]: 14:24

like well i don't want my friends to go out and have a good time without me well what happened if they do and then they actually started to be like it does happen

[kristine]: 14:35

oh

[ray_gorman]: 14:35

if they do well really nothing does right and then you're like well

[kristine]: 14:38

right

[ray_gorman]: 14:39

so what is saying

[kristine]: 14:40

yeah

[ray_gorman]: 14:41

yes actually costing you i never thought of it that way

[kristine]: 14:46

yeah

[ray_gorman]: 14:47

and so now you get

[kristine]: 14:48

oh

[ray_gorman]: 14:48

them to kind of compare these these two paths right because that's what coaching is we can't we can't ever make decisions for our clients we can

[kristine]: 14:59

it

[ray_gorman]: 14:59

only empower them to choose something that is is right for them in the moment i don't even want to say right or wrong because i don't really think that believe that that's true but it allows them to make decisions that that may be serve them better in the moment to then see a different reality like see a different view of the world see a different result right that's ultimately

[kristine]: 15:20

right

[ray_gorman]: 15:20

what we're trying to get

[kristine]: 15:22

right yeah totally do you have any to add there yo han

[johan]: 15:27

i

[kristine]: 15:27

oh

[johan]: 15:27

think it's it's all

[kristine]: 15:29

m

[johan]: 15:29

very common to see that stuff right like we don't it's so

[kristine]: 15:33

m

[johan]: 15:33

obvious

[kristine]: 15:33

oh

[johan]: 15:34

sometimes like the answers

[ray_gorman]: 15:35

hm

[johan]: 15:35

and kind of like being like oh well actually probably doesn't really matter you know we don't stop and think about that to

[kristine]: 15:42

yeah

[johan]: 15:42

actually see like hey you know what

[ray_gorman]: 15:43

yeah

[johan]: 15:44

probably just cool to mame say no or you know don't go to the party whatever it is you know

[kristine]: 15:50

yep

[johan]: 15:50

and it's really

[kristine]: 15:52

oh

[johan]: 15:54

you feel guilty almost for saying no

[ray_gorman]: 15:56

yeah

[johan]: 15:56

because you feel bad because

[kristine]: 15:57

yeah

[johan]: 15:57

the other person made the birthday

[kristine]: 15:59

m

[johan]: 16:00

cake or whatever it is you know

[ray_gorman]: 16:01

yeah

[johan]: 16:01

like sure i feel you but think about yourself as well you know like you can just bet it for others

[kristine]: 16:35

right yet

[ray_gorman]: 16:36

i think guilt guilt and anxiety are our huge drivers

[johan]: 16:39

yeah

[ray_gorman]: 16:41

in decision making and you know a lot of our life we may have been made to feel that way

[kristine]: 16:48

oh

[ray_gorman]: 16:49

intentionally or unintentionally as we were growing up as a way to get us to do things right so like we've we've literally learned this behavior

[kristine]: 16:59

yes

[ray_gorman]: 16:59

and so you know there's a lot of stuff out there where like like boundaries

[kristine]: 17:04

yeah

[ray_gorman]: 17:04

are extremely uncomfortable to set and so you you have to be able to sit in that and you have to recognize that like this isn't going to be an easy process but if you want to show

[kristine]: 17:16

oh

[ray_gorman]: 17:16

up as the best version of yourself that requires you the down time that you need to recharge

[kristine]: 17:24

yep

[ray_gorman]: 17:24

to get your mental state in

[kristine]: 17:25

m

[ray_gorman]: 17:25

a good place

[kristine]: 17:26

m

[ray_gorman]: 17:26

to take care of your health

[kristine]: 17:28

m

[ray_gorman]: 17:28

know

[kristine]: 17:29

yeah

[ray_gorman]: 17:29

if i'm showing up grumpy and cranky all the time because i'm constantly

[kristine]: 17:33

my

[ray_gorman]: 17:33

going out with my friends and then i come home and you know i'm short with my wife or like i'm snappy

[kristine]: 17:40

oh

[ray_gorman]: 17:40

with dog to me that that tells me like something is going on

[kristine]: 17:46

right

[ray_gorman]: 17:46

like i'm burning myself out elsewhere and it's not you know anything my wife's doing it's not anything the dog's doing it's like something is going on for me that i need to take a big picture view of and be like holy crap like you worked you know sixty hours this week like what do you what's going on there's there's always stuff to be done that's the other problem

[kristine]: 18:08

right

[johan]: 18:09

oh yeah

[kristine]: 18:09

yeah seriously

[ray_gorman]: 18:10

you know

[johan]: 18:10

yeah

[kristine]: 18:11

yeah

[ray_gorman]: 18:11

like you you're to do list never stops

[kristine]: 18:13

never there's

[ray_gorman]: 18:15

so

[kristine]: 18:16

always something but yeah um that may we think of a couple of clients where we've had to really work on setting a boundary of like shutting their email off by a certain time m because

[ray_gorman]: 18:33

hm

[kristine]: 18:34

like they'll end up being up till midnight

[ray_gorman]: 18:38

i

[kristine]: 18:39

you know answering work emails then they're not sleeping their quality sleep suffers

[ray_gorman]: 18:44

i

[kristine]: 18:45

and when oh you know what can happen with that so even just like working on a simple i mean simple and it's not always that simple but

[ray_gorman]: 18:56

hm

[kristine]: 18:56

a simple boundary of like getting off your email at a certain time m can be tough but again the benefit is going to out way you know the discomfort that it's going to make you feel for a little bit right because you're i say this to clients all the time like you you have to go through it sometimes to understand the benefit and how good you're going to feel so like a client for example he's like never taken a de load and he's like struggling and you know everything that comes just not taking a break from working out and he's super uncomfortable with taking a de load

[ray_gorman]: 19:36

hm

[kristine]: 19:36

he wants to just be and this is very very common um

[ray_gorman]: 19:40

super

[kristine]: 19:40

you

[ray_gorman]: 19:41

common

[kristine]: 19:41

know he just he struggles not doing at all and i'm like you educate them on like what a de load is and all of that but it's still until they actually reap the benefits and see how good it makes them feel are they actually going to like believe in that sometimes you know and they have to

[ray_gorman]: 20:02

yeah

[kristine]: 20:02

kind of go through and sit and lean in that discomfort

[ray_gorman]: 20:07

you have to ask another hard question there

[kristine]: 20:09

m

[ray_gorman]: 20:09

that

[kristine]: 20:10

yeah

[ray_gorman]: 20:10

is really like what if what you're doing is actually the thing holding

[kristine]: 20:13

m

[ray_gorman]: 20:14

you back because

[kristine]: 20:15

yeah

[ray_gorman]: 20:15

they don't they don't see it that way

[kristine]: 20:18

right

[ray_gorman]: 20:18

they see constant

[kristine]: 20:19

oh

[ray_gorman]: 20:19

work constant effort because work is how you get

[kristine]: 20:23

m

[ray_gorman]: 20:23

results but again

[kristine]: 20:24

ah

[ray_gorman]: 20:25

we know that like building in the gym you you have

[kristine]: 20:29

oh

[ray_gorman]: 20:29

to put in the work to get the breakdown you equally

[kristine]: 20:32

oh

[ray_gorman]: 20:32

need the recovery to get the benefits

[kristine]: 20:35

right exactly

[johan]: 20:36

this is something

[kristine]: 20:37

oh

[johan]: 20:37

i wanted to bring up in the beginning when we just started when you talked about cross fit

[kristine]: 20:43

oh

[johan]: 20:44

working you know out of across with jim i was going to say like

[kristine]: 20:46

m

[johan]: 20:46

you must have been busy

[ray_gorman]: 20:48

ah

[kristine]: 20:48

yeah

[johan]: 20:48

because

[ray_gorman]: 20:49

m

[johan]: 20:50

because i mean it's cool that we all three come from

[kristine]: 20:52

oh

[johan]: 20:52

cross bed like we all

[ray_gorman]: 20:53

hm

[johan]: 20:54

know like the culture

[kristine]: 20:55

yeah

[johan]: 20:55

and i honestly like i haven't done it in in a while but i love it because i've

[ray_gorman]: 20:59

yeah

[johan]: 21:00

i've that's where i come from you know like that's where

[ray_gorman]: 21:03

yeah

[johan]: 21:04

majority of my finish journey kind of really like started

[kristine]: 21:06

m

[johan]: 21:07

to take off and ship i wasn't never like athlete or whatever but you know i was i had to fantasy for a while know at

[ray_gorman]: 21:13

you

[johan]: 21:13

least

[ray_gorman]: 21:13

didn't

[johan]: 21:13

training

[ray_gorman]: 21:13

compete in

[johan]: 21:13

wise

[ray_gorman]: 21:13

sectionals one time

[kristine]: 21:14

yeah

[ray_gorman]: 21:15

like me

[johan]: 21:15

no i did

[ray_gorman]: 21:17

yeah

[johan]: 21:17

the open but

[ray_gorman]: 21:18

m

[johan]: 21:19

no but like one

[kristine]: 21:21

yeah

[johan]: 21:21

bringing this up is like it's so common to walk in to the gym hey what's up how are you how are you my

[ray_gorman]: 21:27

yeah

[johan]: 21:27

back

[kristine]: 21:27

m

[johan]: 21:28

is fucked my shoulder is

[kristine]: 21:29

m

[johan]: 21:29

like it's all it's a culture of

[kristine]: 21:33

m

[johan]: 21:33

like going hard

[kristine]: 21:35

hm

[johan]: 21:35

now three workhouse

[kristine]: 21:36

ah

[johan]: 21:36

is better than two in one day you know and rests

[kristine]: 21:39

oh

[johan]: 21:39

are okay well rest i'm going to row with marathon you know

[kristine]: 21:43

yeah

[johan]: 21:44

like

[ray_gorman]: 21:44

yeah

[kristine]: 21:45

like literal

[ray_gorman]: 21:45

yeah

[johan]: 21:45

it's

[kristine]: 21:46

people

[johan]: 21:46

like no

[kristine]: 21:46

do

[johan]: 21:46

you

[kristine]: 21:46

that

[johan]: 21:46

gotta fucking sellin the couch

[ray_gorman]: 21:47

ah

[johan]: 21:48

and don't do anything you know

[ray_gorman]: 21:49

you got a chill right

[johan]: 21:50

yeah and it's

[ray_gorman]: 21:51

yeah

[johan]: 21:52

it's hard

[kristine]: 21:52

oh

[johan]: 21:52

it's i still

[kristine]: 21:55

oh

[johan]: 21:55

see that and it's not really changing either like i feel like

[kristine]: 21:58

m

[johan]: 21:59

you almost have to go

[kristine]: 22:00

oh

[johan]: 22:00

through that where you like hit a wall you either get sick

[kristine]: 22:04

oh

[johan]: 22:04

or injured

[kristine]: 22:06

yeah

[johan]: 22:06

you have to stop i just you know on board their client

[kristine]: 22:08

m

[johan]: 22:09

who has been training cross fit

[kristine]: 22:10

m

[johan]: 22:11

a lot and she

[kristine]: 22:13

oh

[johan]: 22:13

told me like well covidhead i was kind of forced to take like a de load it was great

[ray_gorman]: 22:19

yeah

[johan]: 22:19

our injuries went away you know

[ray_gorman]: 22:21

yeah

[johan]: 22:21

i

[kristine]: 22:21

ye

[johan]: 22:22

told her like coved sucked but that's actually for your body and injuries

[kristine]: 22:26

yeah

[johan]: 22:27

like that was a good thing now

[ray_gorman]: 22:28

yeah

[johan]: 22:29

so it's it's

[kristine]: 22:30

yeah

[johan]: 22:32

it's hard to like

[kristine]: 22:33

oh

[johan]: 22:33

realize that for someone to feel like you can educate them as much as you want you know but still

[kristine]: 22:38

m

[johan]: 22:38

they'll be like

[kristine]: 22:39

oh

[johan]: 22:39

i still kind of want to like do that second work today you know or i'll do some accessory work or like

[kristine]: 22:44

oh

[johan]: 22:44

whatever you know

[ray_gorman]: 22:46

we don't

[kristine]: 22:46

ah

[ray_gorman]: 22:46

we don't learn through education we

[kristine]: 22:49

m

[ray_gorman]: 22:49

learn through

[kristine]: 22:49

oh

[ray_gorman]: 22:49

experience

[kristine]: 22:51

huntin

[ray_gorman]: 22:51

and

[kristine]: 22:51

per cent

[ray_gorman]: 22:52

so i do think that it is easy to say well if you do this you're going to feel that way and then the persons

[kristine]: 22:59

oh

[ray_gorman]: 22:59

like i don't i don't think

[johan]: 23:01

oh

[ray_gorman]: 23:01

i ever will right like because

[kristine]: 23:03

m

[ray_gorman]: 23:03

they don't have the experience to draw from and

[kristine]: 23:07

oh

[ray_gorman]: 23:07

so it's not until that actually becomes true and like i would experience this all the time with clients as a physical therapist where it's like they

[kristine]: 23:16

m

[ray_gorman]: 23:16

start to feel good and they think they're better and it's like well

[kristine]: 23:20

oh

[ray_gorman]: 23:20

hold on we are actually at a mis match of where your skill is at and where your capacity is at it like for me i personally just started going back to across

[kristine]: 23:31

oh

[ray_gorman]: 23:31

fit gym like two weeks ago my skill level is way

[kristine]: 23:36

oh

[ray_gorman]: 23:36

higher than my capacity i can still do muscle ups hands down push up i can still lift heavy butts probably shouldn't try to figure out my top end of those things until

[kristine]: 23:50

yeah

[ray_gorman]: 23:51

i have built a little bit of work load to get back into the gym so in reality it's like is it the gram that's the problem or is it my ego so i

[kristine]: 24:01

right

[ray_gorman]: 24:02

think what we really need to educate on is like the rate at which somebody should perform a workout not not really the modifying of the workout itself but like hey i want you

[kristine]: 24:14

oh

[ray_gorman]: 24:14

to take this work out of eighty percent because this is actually a building work out not a testing work out

[kristine]: 24:20

oh

[ray_gorman]: 24:21

like to me is just

[kristine]: 24:22

oh

[ray_gorman]: 24:22

such a game changer in the experience just like if we were programming for somebody for strength we would say like

[kristine]: 24:29

oh

[ray_gorman]: 24:29

i want you to build to an r p e of blank

[kristine]: 24:33

yes

[ray_gorman]: 24:34

why aren't we kind of doing that in a little bit more of the high

[kristine]: 24:36

yeah

[ray_gorman]: 24:37

intensity realm so

[kristine]: 24:38

right

[ray_gorman]: 24:39

for me learning that

[kristine]: 24:41

yeah

[ray_gorman]: 24:41

process i can go in and say okay like look i know that i'm going to have to push today but i got to figure out when i'm going to push and so if i'm going a push for the last three four raps then i need to go you know eighty per cent and then push for the last three four raps that's my that's my internal pacing

[kristine]: 25:00

yeah

[ray_gorman]: 25:01

strategy

[kristine]: 25:01

yeah

[ray_gorman]: 25:02

now

[kristine]: 25:02

right

[ray_gorman]: 25:03

it's taken me you know fifteen years to

[kristine]: 25:05

oh

[ray_gorman]: 25:05

figure that out i've always done

[kristine]: 25:08

ah

[ray_gorman]: 25:08

that in some capacity and like training goals are different for me now

[kristine]: 25:13

right that yeah in terms of like my recovery with my shoulders i

[ray_gorman]: 25:20

yeah

[kristine]: 25:22

i was not even like introduced to like now work out for quality or you know increasing capacity over time it was like

[ray_gorman]: 25:33

yeah

[kristine]: 25:33

just go hard to go home and like that's why i was injured i mean there was many reasons why i was injure but

[ray_gorman]: 25:38

m

[kristine]: 25:39

that was one of them and it basically in order to get me back to health it was really like two years of increasing capacity over time right because there

[ray_gorman]: 25:50

yeah

[kristine]: 25:50

were times where there were times like when i was getting close to the end that i felt ready like to

[ray_gorman]: 25:59

hm

[kristine]: 25:59

go into the open i was doing all the things but if i was to go to thirty muscle ups i didn't have the capacity to do that so technically like i was not ready technically ready right

[ray_gorman]: 26:14

i think that i think

[kristine]: 26:16

oh

[ray_gorman]: 26:16

you would have been ready but we would have had to strategize

[kristine]: 26:20

oh

[ray_gorman]: 26:20

what that work out looked like for you

[kristine]: 26:22

oh

[ray_gorman]: 26:23

and it may not have been peak but we are when when you're going

[kristine]: 26:26

yeah

[ray_gorman]: 26:26

through that process of rebuilding work load reintroducing you know

[kristine]: 26:30

oh

[ray_gorman]: 26:31

higher skill movements like you're really taking a calculated risk and i don't mean that in like a bad way but like we take risk

[kristine]: 26:42

yeah

[ray_gorman]: 26:42

in everything

[kristine]: 26:43

yeah

[ray_gorman]: 26:43

so we're taking this calculated risk

[kristine]: 26:45

yeah

[ray_gorman]: 26:45

that we can progressively overload so that

[kristine]: 26:49

oh

[ray_gorman]: 26:49

we push your system just a

[kristine]: 26:51

yeah

[ray_gorman]: 26:51

little bit further so that the

[kristine]: 26:53

oh

[ray_gorman]: 26:53

overload actually becomes protective

[kristine]: 26:56

right

[ray_gorman]: 26:57

so you look at

[kristine]: 26:58

yeah

[ray_gorman]: 26:58

like building high volume training well if you are doing you need to do high volume training to do high volume training because that is what's going to create a protective mechanism for you where people get into trouble is you know they go on vacation they get sick

[kristine]: 27:17

oh

[ray_gorman]: 27:17

they tweak something minor

[kristine]: 27:19

oh

[ray_gorman]: 27:19

that pulls their volume back and then they try to jump right back

[kristine]: 27:25

yes

[ray_gorman]: 27:25

in to where they were instead of saying well hold on my work load has now changed it's now may be decreased by

[kristine]: 27:32

yeah

[ray_gorman]: 27:32

twenty five percent like i need now go at the

[kristine]: 27:36

oh

[ray_gorman]: 27:36

four week average including this

[kristine]: 27:38

oh

[ray_gorman]: 27:38

week off not the four week average

[kristine]: 27:40

yeah

[ray_gorman]: 27:41

as though nothing changed

[kristine]: 27:43

right

[ray_gorman]: 27:43

yeah

[kristine]: 27:44

i was just going to say something like that like people

[ray_gorman]: 27:46

yeah

[kristine]: 27:46

just jump right back into where they were i also think too like when people are even just starting in to cross it they're just like jumping right in too and

[ray_gorman]: 27:56

yep

[kristine]: 27:56

i think that that is where a lot of these injuries can happen

[ray_gorman]: 28:01

the concept is no different

[kristine]: 28:03

oh

[ray_gorman]: 28:03

it's just a different magnitude of the

[kristine]: 28:05

right

[ray_gorman]: 28:05

spectrum a different point

[kristine]: 28:06

right

[ray_gorman]: 28:06

of the spectrum right like

[kristine]: 28:07

oh

[ray_gorman]: 28:08

as a as a physical therapist in that space

[kristine]: 28:10

oh

[ray_gorman]: 28:11

i saw clients on the higher

[kristine]: 28:13

oh

[ray_gorman]: 28:13

performance end and i saw clients who you know they'd come into the gym they'd start doing

[kristine]: 28:18

yeah

[ray_gorman]: 28:18

cross fit and then like they would see the awesome

[kristine]: 28:21

oh

[ray_gorman]: 28:21

results which is amazing like i think that's one of the reasons why

[kristine]: 28:24

yeah

[ray_gorman]: 28:24

cross fit hooks people is one honestly it's fun right there's there's a good degree of variability

[kristine]: 28:31

m yah

[ray_gorman]: 28:31

that i honestly do think is as random as people say

[kristine]: 28:34

ah

[ray_gorman]: 28:35

um so it keeps you wanting to come back there's

[kristine]: 28:37

yeah

[ray_gorman]: 28:38

progressions

[kristine]: 28:38

oh

[ray_gorman]: 28:39

that you're working towards in the movement so it's almost like this fitness game but the interest thing that i would

[kristine]: 28:45

oh

[ray_gorman]: 28:45

actually see is they would almost start to swing the pendulum from

[kristine]: 28:50

oh

[ray_gorman]: 28:50

doing nothing to doing

[kristine]: 28:53

yeah

[ray_gorman]: 28:53

everything so it'd be like i'm going across it four times a week and now i started running a mile three

[kristine]: 29:00

yes

[ray_gorman]: 29:00

times a week

[johan]: 29:02

ye

[ray_gorman]: 29:02

and it's like well hold on why

[kristine]: 29:07

yeah

[ray_gorman]: 29:07

and they're like well because i've never done this before and it's like okay that's i love that you're

[kristine]: 29:11

oh

[ray_gorman]: 29:11

excited about this but we have to see

[kristine]: 29:14

oh

[ray_gorman]: 29:14

how you're never doing this

[kristine]: 29:16

m

[ray_gorman]: 29:16

before is part of what you have to like

[kristine]: 29:19

yeah

[ray_gorman]: 29:20

earn that skill

[kristine]: 29:21

yes

[ray_gorman]: 29:21

you have to learn the skill of training

[kristine]: 29:24

yes

[ray_gorman]: 29:24

that's

[johan]: 29:24

yeah

[ray_gorman]: 29:25

that's really the job of a coach is teaching the skill of training right not

[kristine]: 29:29

h

[ray_gorman]: 29:29

just teaching the movements

[kristine]: 29:30

m right

[johan]: 29:32

that's that's something i was just thinking about do you think

[kristine]: 29:34

eh

[johan]: 29:35

it's pretty much sure that's part of the reason but like what about the

[kristine]: 29:41

oh

[johan]: 29:42

coaches

[ray_gorman]: 29:42

oh

[johan]: 29:42

like generally i feel like they need to do better preaching that right

[ray_gorman]: 29:49

hm oh

[johan]: 29:51

hey teach someone about recovery about rest days about

[kristine]: 29:55

m

[johan]: 29:55

all that stuff and not just like hey

[kristine]: 29:58

m

[johan]: 29:58

these are workout boom let's go

[kristine]: 30:00

yeah

[ray_gorman]: 30:00

yeah

[johan]: 30:00

hundred percent two hundred per cent because that's what it turns

[kristine]: 30:03

yes

[johan]: 30:03

into it's like every day's competition you know

[ray_gorman]: 30:07

right

[johan]: 30:07

i mean that's

[kristine]: 30:07

h

[johan]: 30:07

of course like something

[kristine]: 30:08

m

[johan]: 30:08

we're pretty much all

[kristine]: 30:09

oh

[johan]: 30:10

guilty of if there's a lead aboard like app or something at the

[ray_gorman]: 30:12

a

[johan]: 30:12

gym you look on the thing and it's like

[ray_gorman]: 30:14

what

[johan]: 30:14

i got

[ray_gorman]: 30:14

i

[johan]: 30:14

to beat them you know

[kristine]: 30:15

m yeah

[ray_gorman]: 30:15

yeah

[johan]: 30:16

and then every day

[kristine]: 30:16

oh

[johan]: 30:17

is like a competition and like you said it's not a r p e eight or nine or something you know it's hey let's go thousand percent every single time because

[kristine]: 30:27

yeah

[johan]: 30:27

that's that's how i can you know win

[ray_gorman]: 30:29

yeah

[johan]: 30:29

how it can

[ray_gorman]: 30:30

sure

[johan]: 30:30

beat

[kristine]: 30:30

right

[johan]: 30:30

the leader board it's like no well like people are not being told to rest to take the day off

[ray_gorman]: 30:35

oh

[johan]: 30:36

and

[kristine]: 30:36

oh

[johan]: 30:37

i don't think a lot of coaches would even dare to say hey you know what i know that you're injured you need to go home or stretch in the corner but you're not going to join this class and that

[ray_gorman]: 30:45

yeah

[johan]: 30:45

should happen more i think

[ray_gorman]: 30:46

yeah

[johan]: 30:46

at least in my opinion

[ray_gorman]: 30:48

i think that there's always room to do things better even if we had the best approach right it's like we

[johan]: 30:55

true

[ray_gorman]: 30:55

want to say that a certain structure of training a certain level of education would prevent

[kristine]: 31:01

oh

[ray_gorman]: 31:01

these things and i don't know that it would prevent it but i

[kristine]: 31:04

yeah

[ray_gorman]: 31:04

think we could decrease some of the risk so you know if if i was navigating this process i would want to i would want to like

[kristine]: 31:12

well

[ray_gorman]: 31:12

interview that client and basically say like what are your goals great well you know christine based on your goals i want you to come in three days a week i never want you to come three days in a row

[kristine]: 31:23

ye

[ray_gorman]: 31:23

i want you to that for the first four weeks and then we're going to re check in

[kristine]: 31:28

yeah

[ray_gorman]: 31:28

conversely you know

[kristine]: 31:29

yeah

[ray_gorman]: 31:29

i would probably also have a four quality workout that kind

[kristine]: 31:35

yeah

[ray_gorman]: 31:35

of lived

[kristine]: 31:36

a

[ray_gorman]: 31:37

on a weekly basis that was very

[johan]: 31:39

love that

[ray_gorman]: 31:39

easy for my members who were

[kristine]: 31:41

yeah

[ray_gorman]: 31:42

beat up to kind of just lateralized to and say look

[kristine]: 31:45

oh

[ray_gorman]: 31:46

the intensity isn't really what you need today i'm so glad that you came to the gym though because i think that's real

[kristine]: 31:51

yeah

[ray_gorman]: 31:51

important for you perform this work out kind of as the class is going and i'm here to help you out

[kristine]: 31:57

oh

[ray_gorman]: 31:58

the thing that i'm kind of noticing is there's

[kristine]: 32:01

my

[ray_gorman]: 32:02

there's just

[kristine]: 32:02

yeah

[ray_gorman]: 32:03

not a lot of structure in that process like there's not a lot of structure in that beginning process and i think part of that is because like

[kristine]: 32:12

oh

[ray_gorman]: 32:12

i don't know if it's that there doesn't have to be because the model is quote unquote working

[kristine]: 32:17

oh

[ray_gorman]: 32:17

right in the business model is uotingquoteworking um but when i've

[kristine]: 32:21

oh

[ray_gorman]: 32:21

tried to help jims kind of incorporate some of these

[kristine]: 32:24

oh

[ray_gorman]: 32:25

operational processes

[kristine]: 32:26

m

[ray_gorman]: 32:27

they start out great and then i think they get pers eve as like a clog get perceived as like they're slowing down the process we're

[kristine]: 32:35

m

[ray_gorman]: 32:35

losing clients because of it like clients aren't valuing it so it's hard to place that blame when you're

[kristine]: 32:42

m

[ray_gorman]: 32:42

also like figuring

[kristine]: 32:43

ah

[ray_gorman]: 32:43

out how to keep the lights on and keep the doors open

[johan]: 32:46

true

[kristine]: 32:46

totally

[ray_gorman]: 32:46

um m and so you've got to you've got to approach it from like what's the first thing we can implement and work our way backwards

[kristine]: 32:55

yeah

[ray_gorman]: 32:56

you know so

[kristine]: 32:57

yeah

[ray_gorman]: 32:58

a model for me that always worked really well was like

[kristine]: 33:00

oh

[ray_gorman]: 33:01

if i see this then

[kristine]: 33:02

yeah

[ray_gorman]: 33:02

i check that so if i see

[kristine]: 33:04

oh

[ray_gorman]: 33:04

somebody struggling with a dead lift you know the first thing that i maybe want to check is the range emotion then i want to move them to the next hear of like well let's look at your technique let's audit your volume is it an issue of strength is it an issue of endurance

[kristine]: 33:19

yes

[ray_gorman]: 33:20

but i've got it like if i just come in and say okay yo han we're

[kristine]: 33:23

oh

[ray_gorman]: 33:23

going to look at your range emotion your strength your endurance all these things and you're kind of just like a novice lifter you're like well hold

[kristine]: 33:29

oh

[ray_gorman]: 33:29

on i just want to come

[kristine]: 33:32

oh

[ray_gorman]: 33:32

do my work out and bounce so

[johan]: 33:34

yeah

[kristine]: 33:34

yeah

[ray_gorman]: 33:35

i think for the three of us

[kristine]: 33:36

oh

[ray_gorman]: 33:37

we see the level that it could be but

[kristine]: 33:39

yeah

[ray_gorman]: 33:39

we also appreciate fitness on that level i think for a lot of

[kristine]: 33:43

oh

[ray_gorman]: 33:43

consumers they're like look like i just want to come in out and go home

[kristine]: 33:48

yeah

[johan]: 33:48

yeah

[kristine]: 33:48

and i feel like

[ray_gorman]: 33:49

i

[kristine]: 33:50

i know you know that's what you guys

[ray_gorman]: 33:52

oh

[kristine]: 33:52

were doing going into gyms and helping them kind of create some

[ray_gorman]: 33:56

oh

[kristine]: 33:56

sort of structure like that

[ray_gorman]: 33:58

hm

[kristine]: 33:58

but i feel like regardless it's ard

[ray_gorman]: 34:02

right

[kristine]: 34:03

for

[ray_gorman]: 34:03

i

[kristine]: 34:03

a gym like that to regulate something like that it's just it's hardy like yo han talking about you know

[ray_gorman]: 34:10

i

[kristine]: 34:10

coaches um preaching rests and what not and even if they did it would still be very hard to regulate when you have like members or you're like two under members you just can you really keep up with that you know

[ray_gorman]: 34:26

m

[johan]: 34:27

ah

[ray_gorman]: 34:27

i

[johan]: 34:27

but

[ray_gorman]: 34:28

think

[johan]: 34:28

there should there

[kristine]: 34:28

oh

[johan]: 34:28

should be almost like a way to connect with them you know because it's it's

[kristine]: 34:31

oh

[johan]: 34:31

almost the same or at least this is how i'm seeing it

[ray_gorman]: 34:33

yeah

[johan]: 34:34

like

[kristine]: 34:35

oh

[johan]: 34:36

just how we can make

[ray_gorman]: 34:37

oh

[johan]: 34:37

the

[kristine]: 34:37

oh

[johan]: 34:37

client track or micros know

[kristine]: 34:39

right

[johan]: 34:40

what i mean they're still

[ray_gorman]: 34:41

yeah

[kristine]: 34:41

oh

[johan]: 34:42

it's still up to them they still need to do the thing

[kristine]: 34:44

right

[johan]: 34:44

but like i'm just i'm just trying to think like there has to be like a way

[kristine]: 34:48

m

[johan]: 34:49

you

[kristine]: 34:49

oh

[johan]: 34:50

at least get them on the same page in terms of that stuff you know

[ray_gorman]: 34:53

yeah

[johan]: 34:54

but it's hard because like you said you are dealing

[kristine]: 34:56

m

[johan]: 34:56

with a group and then

[kristine]: 34:57

mhmm

[johan]: 34:57

there's that culture too and i just want to go hard and hey you know what if the coach turns around

[ray_gorman]: 35:01

you

[kristine]: 35:01

oh

[johan]: 35:01

gonna go to the gym on sunday

[kristine]: 35:03

oh

[johan]: 35:03

anyway and do like mirth twice or something you know like

[kristine]: 35:06

right right right

[ray_gorman]: 35:07

you nail that right like the

[johan]: 35:09

it's

[ray_gorman]: 35:09

extra

[johan]: 35:09

hard

[ray_gorman]: 35:09

work

[johan]: 35:09

you though

[ray_gorman]: 35:10

after class or you know coming to open gym and doing whatever

[kristine]: 35:12

oh

[ray_gorman]: 35:12

like

[johan]: 35:13

yeah

[ray_gorman]: 35:14

one

[kristine]: 35:15

oh

[ray_gorman]: 35:15

it's it's i don't ever want to lkedemonize any type of fitness right so i'd

[kristine]: 35:19

yeah

[ray_gorman]: 35:19

rather that you do something and

[kristine]: 35:21

oh

[ray_gorman]: 35:22

learn from it and then we can reconstruct

[johan]: 35:23

yeah

[ray_gorman]: 35:24

what the reality of that looks like you say like oh

[kristine]: 35:27

m

[ray_gorman]: 35:27

well i'm just never going to do that

[kristine]: 35:29

oh

[ray_gorman]: 35:30

to me

[johan]: 35:30

ah

[ray_gorman]: 35:30

like the biggest the biggest thing that we could put

[kristine]: 35:34

yeah

[ray_gorman]: 35:34

into on a macro level would be like this

[kristine]: 35:37

yeah

[ray_gorman]: 35:38

tent based program

[kristine]: 35:40

yeah

[ray_gorman]: 35:40

where just like r p e it would

[kristine]: 35:42

yeah

[ray_gorman]: 35:42

be like okay here's your time

[kristine]: 35:43

oh

[ray_gorman]: 35:43

frame that means you need to complete x amount

[kristine]: 35:47

m

[ray_gorman]: 35:47

of work in this way and you should feel blank at the end of it you should feel flat backed you should feel like

[kristine]: 35:55

m

[ray_gorman]: 35:55

you know you would just need to sit on a bench or you should feel

[kristine]: 35:58

m

[ray_gorman]: 35:58

like when you're done you can stay standing up and you can kind of walk around catch your breath

[kristine]: 36:02

m

[ray_gorman]: 36:03

like to me like giving them a connection of

[kristine]: 36:06

yeah

[ray_gorman]: 36:06

what that should feel like is huge

[kristine]: 36:09

oh

[ray_gorman]: 36:09

and then also like teaching the skill of intensity

[kristine]: 36:11

oh

[ray_gorman]: 36:12

earlier and i think you could very easily do that on the

[kristine]: 36:15

m

[ray_gorman]: 36:15

rower right something that

[johan]: 36:16

yeah

[ray_gorman]: 36:16

is

[kristine]: 36:17

m

[ray_gorman]: 36:17

low skilled where it's like okay i want you to move at this pace i want you to move at this pace now i want you to go as fast as

[johan]: 36:23

ah

[ray_gorman]: 36:23

you possibly can where you you can't you know keep your breath

[kristine]: 36:26

o

[ray_gorman]: 36:27

feel that

[kristine]: 36:28

oh

[ray_gorman]: 36:28

that feels like this work out that feels

[kristine]: 36:30

oh

[ray_gorman]: 36:30

like that work out

[kristine]: 36:32

yes

[ray_gorman]: 36:32

but again you have to you have to go through that experience you know and and

[johan]: 36:39

yeah

[ray_gorman]: 36:39

it's

[kristine]: 36:39

oh

[ray_gorman]: 36:40

an interesting paradox of like results for sustainability

[johan]: 36:45

that's that's the thing like you kind of have to hit that wall i guess

[kristine]: 36:48

m

[ray_gorman]: 36:48

hm

[johan]: 36:49

really

[kristine]: 36:49

hm

[johan]: 36:49

learn you know and i

[ray_gorman]: 36:51

yeah

[johan]: 36:51

know

[kristine]: 36:51

yeah

[johan]: 36:51

pretty much everyone

[kristine]: 36:52

yeah

[johan]: 36:53

kind

[ray_gorman]: 36:53

yeah

[johan]: 36:53

of sticks around at least will

[kristine]: 36:55

oh

[johan]: 36:55

usually

[ray_gorman]: 36:55

h

[johan]: 36:55

get to that point as you know

[ray_gorman]: 36:57

definitely

[kristine]: 36:57

yeah

[ray_gorman]: 36:58

it would almost be

[johan]: 36:58

and

[ray_gorman]: 36:58

interesting

[kristine]: 37:00

oh

[ray_gorman]: 37:00

if like every class

[kristine]: 37:01

m

[ray_gorman]: 37:03

ended with like

[kristine]: 37:04

i

[ray_gorman]: 37:05

what did you learn about your fitness today

[kristine]: 37:07

yeah

[johan]: 37:09

ah

[ray_gorman]: 37:09

that would i think that would just change the game

[kristine]: 37:11

honor percent getting them

[ray_gorman]: 37:13

because

[kristine]: 37:13

thinking

[ray_gorman]: 37:13

now it makes you think

[kristine]: 37:14

yeah

[ray_gorman]: 37:14

it makes you reflect it's like

[kristine]: 37:16

yeah

[ray_gorman]: 37:16

even if it's like look i learned i should have broke

[kristine]: 37:19

oh

[ray_gorman]: 37:19

in that set of pull ups up into two that's huge

[kristine]: 37:22

right

[johan]: 37:24

yeah

[ray_gorman]: 37:24

right because it's strategizing

[kristine]: 37:27

hundebercent

[ray_gorman]: 37:27

um on the flip side i personally think being a cross fit

[kristine]: 37:32

oh

[ray_gorman]: 37:32

coach for the amount of time that i was like made me a great physical therapist

[kristine]: 37:38

i

[ray_gorman]: 37:39

because it was all that volume of

[kristine]: 37:42

oh

[ray_gorman]: 37:42

how do i

[kristine]: 37:43

oh

[ray_gorman]: 37:43

make this work for this client how do i regress this to to meet this

[kristine]: 37:48

oh

[ray_gorman]: 37:48

need how do i progress this so that person can can do blank so

[kristine]: 37:52

yeah

[ray_gorman]: 37:52

like every

[kristine]: 37:54

oh

[ray_gorman]: 37:54

training program cross bit orange theory forty five whatever it is like they all

[kristine]: 37:59

oh

[ray_gorman]: 37:59

have limitations they all

[kristine]: 38:00

yeah

[ray_gorman]: 38:00

have risks they

[johan]: 38:01

of course

[ray_gorman]: 38:02

all

[johan]: 38:02

yeah

[ray_gorman]: 38:02

have

[kristine]: 38:02

yeah

[ray_gorman]: 38:02

some need for in my opinion like supplemental um whether it's just like a skill or or a concept

[kristine]: 38:11

yeah

[ray_gorman]: 38:13

everything has

[kristine]: 38:13

yeah

[ray_gorman]: 38:13

something that's missing

[kristine]: 38:15

yeah

[johan]: 38:16

sure

[kristine]: 38:16

so funny i'm like sitting

[ray_gorman]: 38:18

yeah

[kristine]: 38:18

here thinking so when me and ray would half

[ray_gorman]: 38:22

okay

[kristine]: 38:22

on on mentamentmentor

[ray_gorman]: 38:23

oh yeah

[kristine]: 38:25

call

[ray_gorman]: 38:26

in

[kristine]: 38:27

i would do they call me like man what are we going to talk about today and like it would

[ray_gorman]: 38:31

no

[kristine]: 38:31

end up being this just fantastic conversation and this

[ray_gorman]: 38:35

oh

[kristine]: 38:35

this reminded me of it because we started talking about

[ray_gorman]: 38:39

yeah

[kristine]: 38:39

work life balanced

[johan]: 38:40

yeah

[ray_gorman]: 38:40

oh

[kristine]: 38:41

then we were talking about saying no

[johan]: 38:43

just

[kristine]: 38:44

then we've worked into this but i love this this is like a this is

[ray_gorman]: 38:49

yeah

[kristine]: 38:49

like a conversation we would have in purse you know so

[johan]: 38:52

i love that

[kristine]: 38:53

um

[johan]: 38:53

too

[ray_gorman]: 38:53

well let's let's tie that all together right

[kristine]: 38:55

m

[ray_gorman]: 38:56

because

[kristine]: 38:56

yeah

[ray_gorman]: 38:57

the boundaries that we are talking about and the sitting in

[kristine]: 39:00

ah

[ray_gorman]: 39:00

in discomfort

[kristine]: 39:01

oh

[ray_gorman]: 39:02

is literally happening in the gym

[kristine]: 39:05

yes

[ray_gorman]: 39:06

if if i know that a workout is too much volume for me too much

[kristine]: 39:11

m

[ray_gorman]: 39:12

capacity too much weight i've got to be the one who says no

[kristine]: 39:16

yes

[ray_gorman]: 39:16

so like

[johan]: 39:16

yeah

[ray_gorman]: 39:17

this concept of boundaries extends into

[kristine]: 39:20

oh

[ray_gorman]: 39:20

whatever environment we are at right and and like

[kristine]: 39:24

oh

[ray_gorman]: 39:25

your goal is to get

[kristine]: 39:26

i

[ray_gorman]: 39:26

a great workout your your goal isn't necessarily to get the best time in the gym because ultimately like what does that really get you does that really even get you the results that you want like i don't know but for me

[kristine]: 39:38

yeah

[ray_gorman]: 39:38

i've also kind of had to like set this boundary with myself of being like look like it's okay to get beat like

[kristine]: 39:46

yes

[ray_gorman]: 39:46

it's okay to like not win

[kristine]: 39:47

oh

[ray_gorman]: 39:47

the work out because

[kristine]: 39:49

yeah

[ray_gorman]: 39:49

it's not

[kristine]: 39:50

oh

[ray_gorman]: 39:50

about like nobody cares if i beat that person besides

[kristine]: 39:52

right

[ray_gorman]: 39:52

me

[kristine]: 39:54

right

[ray_gorman]: 39:54

right so i have to check that and almost kind of set that boundary with myself and say like you know you

[kristine]: 40:00

m

[ray_gorman]: 40:00

may have to say to your coach like look i know you're trying to push me i feel like this is the best decision

[kristine]: 40:05

oh

[ray_gorman]: 40:05

me today that's

[kristine]: 40:08

yeah and

[ray_gorman]: 40:09

that's

[kristine]: 40:09

that's

[ray_gorman]: 40:09

a that's

[johan]: 40:10

that needs

[ray_gorman]: 40:10

a

[kristine]: 40:10

yeah

[ray_gorman]: 40:10

boundary

[johan]: 40:10

to be respected

[ray_gorman]: 40:10

practice that's a boundary practice

[kristine]: 40:12

yeah

[ray_gorman]: 40:13

right in low

[kristine]: 40:14

yeah because

[ray_gorman]: 40:14

risk

[kristine]: 40:15

i can think of

[ray_gorman]: 40:16

oh

[kristine]: 40:17

coaches off the top of my head where they're like

[johan]: 40:21

yeah

[kristine]: 40:21

push and push and pushing you know

[ray_gorman]: 40:23

sure

[kristine]: 40:23

these clients and it would be

[johan]: 40:26

that's

[kristine]: 40:26

hard

[johan]: 40:27

good

[kristine]: 40:27

and like you know especially someone who's maybe new

[ray_gorman]: 40:31

i

[kristine]: 40:31

or like just knew in the environment like it would be hard to say like i can't you know like i want to kind of slow down so love that you said that because i honestly

[ray_gorman]: 40:42

hm

[kristine]: 40:43

haven't really thought about it that way

[johan]: 40:46

it's something that should be okay because

[kristine]: 40:49

hm

[johan]: 40:49

this really like this makes me think

[kristine]: 40:51

m

[johan]: 40:51

of someone

[ray_gorman]: 40:51

m

[johan]: 40:52

so i used to coach cross it as well a couple of years ago

[kristine]: 40:54

ah

[johan]: 40:55

made me think of someone who came to my class and then

[kristine]: 40:58

oh

[johan]: 40:58

eventually told me like oh like i used to

[kristine]: 41:01

oh

[johan]: 41:01

go to like the five pm class but

[kristine]: 41:04

yeah

[johan]: 41:05

much better just join yours because we can actually scale things when i need to my shoulder has been sucked

[kristine]: 41:10

ye

[johan]: 41:11

i couldn't go a hundred per cent

[kristine]: 41:12

oh

[johan]: 41:13

i was told to do it anyway because everyone else was

[kristine]: 41:15

yeah

[ray_gorman]: 41:16

hm

[johan]: 41:16

she literally was made like she felt

[kristine]: 41:19

yeah

[johan]: 41:20

bad for make it like actually speaking up and saying hey you know like i don't think i can do x today because my shoulder is a mess i can do it right now you know

[ray_gorman]: 41:32

hm

[kristine]: 41:32

yeah yeah

[johan]: 41:33

she was literally told to just basically

[kristine]: 41:35

m

[johan]: 41:35

just you know and i do it anyway

[ray_gorman]: 41:38

yeah

[johan]: 41:38

and that's that's wrong that's not

[ray_gorman]: 41:40

it

[kristine]: 41:40

yeah

[johan]: 41:40

good

[ray_gorman]: 41:41

it

[kristine]: 41:41

oh

[ray_gorman]: 41:41

is it is a fine line of pushing for the adaptation

[kristine]: 41:47

okay

[ray_gorman]: 41:47

and pushing for the sake of pushing

[kristine]: 41:50

oh

[johan]: 41:50

yeah

[ray_gorman]: 41:50

you know look i'd love to say

[kristine]: 41:52

oh

[ray_gorman]: 41:53

that my

[kristine]: 41:53

oh

[ray_gorman]: 41:54

error rate is zero right but i've pushed clients beyond their capacity not necessarily intentionally but because on paper i thought they could handle it

[johan]: 42:05

m

[ray_gorman]: 42:05

and so i think that there is like this again you know i talk about this concept of calculated risk and when we're building work load that's essentially what we're accepting like you all have to be okay taking some risk

[kristine]: 42:20

yeah

[ray_gorman]: 42:20

to get the adaptation

[kristine]: 42:22

yep

[ray_gorman]: 42:22

so there is a fine line of saying like

[kristine]: 42:24

oh

[ray_gorman]: 42:24

look i understand if i do this it may result in blank and i talk of like the

[kristine]: 42:30

yeah

[ray_gorman]: 42:30

range of outcomes right

[kristine]: 42:32

yeah

[ray_gorman]: 42:33

where on

[kristine]: 42:34

yeah

[ray_gorman]: 42:34

that i don't want to take something that has a a low probability outcome right but i understand that it's it's there now

[johan]: 42:43

yeah

[ray_gorman]: 42:44

so when somebody does flare up let's say in the rehab

[kristine]: 42:48

oh

[ray_gorman]: 42:48

process or or working with a client

[kristine]: 42:50

yea

[ray_gorman]: 42:50

like that's also not necessarily a bad thing it is it's an opportunity to learn of like okay we're not there yet but

[kristine]: 43:00

yeah

[ray_gorman]: 43:01

we had to see if

[kristine]: 43:02

oh

[ray_gorman]: 43:02

we were because we we thought we were

[kristine]: 43:05

yep

[ray_gorman]: 43:05

so there's like this paradox of do we live in the safe zone or do we know periodically prepare to explore beyond it and i think that's the

[kristine]: 43:16

that

[ray_gorman]: 43:17

key like you have to you have to earn the right to explore beyond that

[kristine]: 43:22

yeah

[johan]: 43:23

sure

[kristine]: 43:24

love that

[ray_gorman]: 43:24

yeah

[kristine]: 43:25

um

[johan]: 43:26

so

[kristine]: 43:27

god

[johan]: 43:28

i was going to say let's actually transition and like the food side of things

[ray_gorman]: 43:32

yeah

[johan]: 43:33

that's

[kristine]: 43:33

yeah

[johan]: 43:33

definitely going to play a huge roll to in terms of like recovery and all that i mean we still see cross

[kristine]: 43:39

yeah

[johan]: 43:39

fitters avoiding cars because they think that's bad you know so

[ray_gorman]: 43:42

hm

[johan]: 43:43

let's actually talk about that i mean

[ray_gorman]: 43:45

yeah yeah

[johan]: 43:47

the

[kristine]: 43:47

well

[johan]: 43:47

under eating part like not getting enough fuel for your trading not being able to recover

[kristine]: 43:53

yeah

[johan]: 43:53

like you

[ray_gorman]: 43:54

definitely

[johan]: 43:54

know over training under recovering like is it is it over trading or is it usually under recovering in most cases you though

[ray_gorman]: 44:01

oh that's a great question

[kristine]: 44:04

yeah

[ray_gorman]: 44:04

sometimes one sometimes the other sometimes both right

[kristine]: 44:08

yeah

[ray_gorman]: 44:08

and look i think you you are both much more well versed in the nutrition side of things than i am and you know when i when this to clients

[kristine]: 44:17

oh

[ray_gorman]: 44:18

i explain it in the most basic

[kristine]: 44:19

oh

[ray_gorman]: 44:20

way it's like

[kristine]: 44:22

yes

[ray_gorman]: 44:22

gas in the tank you are trying to

[kristine]: 44:25

yeah

[ray_gorman]: 44:25

do something that you literally

[kristine]: 44:28

oh

[johan]: 44:28

oh

[ray_gorman]: 44:28

do not have gas in the tank for and you're wondering why you're feeling like ship when you're doing it

[kristine]: 44:34

right

[ray_gorman]: 44:35

so again let's

[kristine]: 44:36

yeah

[ray_gorman]: 44:36

just change the environment what's the what are the two things that we can change in that case we can either do less and see how you feel or we can

[kristine]: 44:45

yeah

[ray_gorman]: 44:45

feel more how you feel

[kristine]: 44:48

yeah

[ray_gorman]: 44:48

and in my career i can't tell you how common it was for somebody to be on you know a twelve to fifteen hundred call diet that they were trying to sustain while doing high intensity

[kristine]: 45:01

it

[ray_gorman]: 45:02

exercise like i don't really care what you're doing forget about cross bit like just trying to live your life so it's it's almost the same way that again we bring it back to training like you guys want to do a refuel and then a cut and then you want to do a refuel

[kristine]: 45:18

yeah

[ray_gorman]: 45:18

and a cut and we want to try to figure out like what's that

[kristine]: 45:22

yeah

[ray_gorman]: 45:22

sustainable maintenance period what's a surplus get us what's a deficit get us but i've had clients before i'm like look ethically i cannot write you any more prescriptive exercise because the thing that you need is not that

[kristine]: 45:40

right

[ray_gorman]: 45:40

and that would be like what they were coming to me for like help me with my back i think your back would feel better if you ate more and trained a little less

[kristine]: 45:47

yeah and

[ray_gorman]: 45:48

we have

[kristine]: 45:48

people

[ray_gorman]: 45:48

to be okay having that conversation

[kristine]: 45:50

yeah they don't make that correlation

[ray_gorman]: 45:53

for

[kristine]: 45:53

a lot

[ray_gorman]: 45:53

sure

[kristine]: 45:54

and i mean i'm like super super guilty of that that's why

[ray_gorman]: 45:59

yeah

[kristine]: 45:59

i ended up where i did um you know i think

[ray_gorman]: 46:05

i

[kristine]: 46:05

you han and i at this point it's under fueling rarely

[ray_gorman]: 46:10

hm

[kristine]: 46:11

do we see over training um i was both i was over training and under feeling where i was like training way too much and then i was doing i'm not going to name the company

[ray_gorman]: 46:27

m

[kristine]: 46:28

but it was just like i was

[ray_gorman]: 46:31

crazy

[kristine]: 46:31

eating no

[ray_gorman]: 46:32

yeah

[kristine]: 46:32

starchy carbs like nothing like that just completely under fueling

[ray_gorman]: 46:37

i

[kristine]: 46:37

and i started it all started like you know little injuries here and there and then i did end up having a really back bad back injury and it was on

[ray_gorman]: 46:49

hm

[kristine]: 46:49

a stop i'm like why is this happening why is this nine and then just all these other things like

[ray_gorman]: 46:54

a

[kristine]: 46:54

i lost my menstral

[ray_gorman]: 46:55

m

[kristine]: 46:55

cycle and

[ray_gorman]: 46:56

hm

[kristine]: 46:57

you know this is it sounds extreme and this is actually why this was basically the reason i got into nutrition coaching was

[ray_gorman]: 47:06

yeah

[kristine]: 47:07

to help people not

[ray_gorman]: 47:08

a

[kristine]: 47:08

do that because it what i realized was like

[ray_gorman]: 47:13

oh

[kristine]: 47:13

i was a top level athlete but this was very very common and just jen pop doing doing cross fit um and it was a scary thing and they it was like they look at these top level athletes and you know they've got six packs or like whatever and they're trying to be like these athletes they try to train like these athletes

[ray_gorman]: 47:39

hm

[kristine]: 47:39

and they've got all of these other different stresses going on in their lives and then on top

[ray_gorman]: 47:43

no

[kristine]: 47:44

of that in order to try and look like these athletes they're eating like twelve hundred

[ray_gorman]: 47:48

h

[kristine]: 47:48

color isn't like these top athletes are eating like three thousand

[ray_gorman]: 47:53

right

[kristine]: 47:53

you know like because

[ray_gorman]: 47:54

right

[kristine]: 47:54

they need to um

[ray_gorman]: 47:56

yeah

[kristine]: 47:56

but you know it's just i think people don't make that core ation of like under feeling and why they feel like they do and why they're running into energy or injuries and things like that and like it's it's it was a sad thing to see honestly

[ray_gorman]: 48:15

i mean one of one of the things in my my process that

[kristine]: 48:18

oh

[ray_gorman]: 48:18

i teach to coaches and re had professionals is um you know i call it the client attribute profile right so it's a

[kristine]: 48:26

oh

[ray_gorman]: 48:26

essen ally this concept of like where are our areas of opportunity for a client and if you think of like an attribute profile of you

[kristine]: 48:36

oh

[ray_gorman]: 48:36

know an n f l lie men right like

[kristine]: 48:40

m

[ray_gorman]: 48:40

that's a way

[kristine]: 48:41

ah

[ray_gorman]: 48:41

different profile than a wide receiver or the attribute profile of a tank is way different than the attribute profile of a motorcycle right not familiar with football

[kristine]: 48:52

right

[ray_gorman]: 48:52

and so one of the things

[kristine]: 48:54

oh

[ray_gorman]: 48:54

in in my evaluation process in my assessment process is asking about

[kristine]: 49:00

oh

[ray_gorman]: 49:00

tell me about your training volume tell me about your your fuel your nutrition

[kristine]: 49:06

yeah

[ray_gorman]: 49:06

and i'm really trying to paint

[kristine]: 49:08

oh

[ray_gorman]: 49:08

this picture of like look if if range of motion is great strength is great technique is great lifestyle factors

[kristine]: 49:15

oh

[ray_gorman]: 49:15

are down here like working on your range emotion working on your strength working

[kristine]: 49:19

yeah

[ray_gorman]: 49:19

on your technique isn't the thing that

[kristine]: 49:21

m

[ray_gorman]: 49:22

you need

[kristine]: 49:23

right

[ray_gorman]: 49:23

so a visualization of working that into the whole picture

[kristine]: 49:27

m

[ray_gorman]: 49:28

is super helpful where

[kristine]: 49:30

oh

[ray_gorman]: 49:30

it's like look if if you slept more if you drink more water and if you ate more or worked with a nutrition coach who could help you really

[kristine]: 49:40

yeah

[ray_gorman]: 49:40

overcome i think what what more of this is is kind of like psychological and emotional barriers with food that are then showing up as under eating

[kristine]: 49:50

oh

[ray_gorman]: 49:50

because that's really the on the thing that that person knows from

[kristine]: 49:53

yes

[ray_gorman]: 49:53

the control mechanism right um then it's like well now

[kristine]: 49:58

oh

[ray_gorman]: 49:58

we can get you where you want to be

[kristine]: 50:02

right

[ray_gorman]: 50:03

so you've you've got to really work that into your process if you're going to work with people who are in the

[kristine]: 50:08

oh

[ray_gorman]: 50:08

fitness space of like fuel is a

[kristine]: 50:11

oh

[ray_gorman]: 50:11

big component sleeps a big component stress is

[kristine]: 50:13

at

[ray_gorman]: 50:14

a big omponent and again we're working back in what we talked in the work life balance

[kristine]: 50:19

yeah

[ray_gorman]: 50:19

like if i've got somebody that has a super

[kristine]: 50:23

oh

[ray_gorman]: 50:23

you know labor intensive job

[kristine]: 50:25

oh

[ray_gorman]: 50:26

fitness might need to look a little different for them cause there

[kristine]: 50:30

oh

[ray_gorman]: 50:30

there they are physically active and so now it becomes how do we structure fitness for you

[kristine]: 50:36

m

[ray_gorman]: 50:36

so that you can maintain your occupation

[kristine]: 50:39

yep

[ray_gorman]: 50:40

like you're already burning

[kristine]: 50:41

oh

[ray_gorman]: 50:41

through so many calories like you don't need the manufactured

[kristine]: 50:45

yeah

[ray_gorman]: 50:45

exercise or intensity or activity

[kristine]: 50:47

ye m

[ray_gorman]: 50:49

it's interesting when you

[kristine]: 50:50

yeah

[ray_gorman]: 50:50

start to look at a bigger picture

[kristine]: 50:51

oh yeah like different chapters of your

[ray_gorman]: 50:53

yeah

[kristine]: 50:53

life you require different approaches when it comes to training for sure

[ray_gorman]: 50:59

yeah

[kristine]: 50:59

like you know i mean i have clients that are in so many different chapters of their lives and

[ray_gorman]: 51:06

yeah

[kristine]: 51:06

even just working with them for so many years and going through different chapters with them you know there are times where we pull back you know for sure

[ray_gorman]: 51:16

hm

[kristine]: 51:16

they're going through a lot of stress in their work life in their home life um you know there's

[ray_gorman]: 51:21

yeah

[kristine]: 51:21

other times where we you know hit the gospel a little bit more but um i think something that people they have

[ray_gorman]: 51:33

kay

[kristine]: 51:33

a really hard time pulling back right and they

[ray_gorman]: 51:36

yeah

[kristine]: 51:36

and i also think that they don't understand in most cases that working out is still a stresser and we think of it as a good stresser and it is a good stresser like it is but it can add fuel to the fire if someone

[ray_gorman]: 51:53

hm

[kristine]: 51:53

is now having this extremely stressful um life outside of training so yeah i mean it's something that i've had to work on myself you know just different

[ray_gorman]: 52:04

yeah

[kristine]: 52:04

different chapters of my life and what training and how training has had to change for me

[ray_gorman]: 52:10

it's that fear of losing your

[kristine]: 52:12

oh

[ray_gorman]: 52:12

old self

[kristine]: 52:13

hm

[ray_gorman]: 52:14

and

[kristine]: 52:14

oh

[ray_gorman]: 52:14

becoming a new one and and but also understanding that on the other side of that there's there's so much opportunity

[kristine]: 52:21

oh yeah

[ray_gorman]: 52:22

so

[kristine]: 52:22

yeah

[ray_gorman]: 52:23

getting people

[kristine]: 52:23

oh

[ray_gorman]: 52:23

to see that you know is crazy and it's like

[kristine]: 52:26

yeah

[ray_gorman]: 52:26

again you ought to put it into perspective like what if you change this and it actually got better

[kristine]: 52:32

yep

[ray_gorman]: 52:33

they haven't thought of it like that before as as simple as that sounds

[kristine]: 52:36

right

[ray_gorman]: 52:37

right because it's hard to to think strategically like that when you're

[kristine]: 52:41

yeah

[ray_gorman]: 52:41

in the weeds or when you're in the experience yourself

[kristine]: 52:44

for sure for sure well

[ray_gorman]: 52:48

oh

[kristine]: 52:49

anything you want to add your horn

[ray_gorman]: 52:51

yeah

[johan]: 52:51

i think we're good i think this was great honestly like

[kristine]: 52:54

yeah

[johan]: 52:55

i know we're coming up to the hour as well we touched on exactly

[kristine]: 52:58

oh

[johan]: 52:58

what you wanted to talk about but

[kristine]: 53:00

hm

[johan]: 53:01

more like

[ray_gorman]: 53:02

yeah

[kristine]: 53:02

h m oh

[ray_gorman]: 53:03

yeah

[johan]: 53:03

a lot of stuff that honestly

[kristine]: 53:05

m

[ray_gorman]: 53:06

a

[johan]: 53:06

i kind of wanted to talk about like

[kristine]: 53:08

m

[johan]: 53:08

since we started because i come from like the cross wood

[kristine]: 53:11

oh

[johan]: 53:11

space as

[ray_gorman]: 53:11

ah

[johan]: 53:11

well you obviously do and like

[kristine]: 53:14

oh

[johan]: 53:14

i've been thinking about that is like we need to

[kristine]: 53:17

yeah

[johan]: 53:17

kind of get that out there you know for

[kristine]: 53:19

yeah

[johan]: 53:19

people

[ray_gorman]: 53:19

yeah

[johan]: 53:20

to like listen to

[kristine]: 53:21

m

[johan]: 53:21

and not just for me not just from christine like

[kristine]: 53:23

eh

[johan]: 53:24

more people because

[kristine]: 53:25

oh

[johan]: 53:26

it is really in that culture you know and if

[kristine]: 53:28

yeah

[johan]: 53:28

you actually want to progress you got to do the boring stuff drink a little more water

[ray_gorman]: 53:33

yeah

[johan]: 53:33

sleep a bit

[kristine]: 53:34

say

[johan]: 53:34

more

[kristine]: 53:34

no

[johan]: 53:34

and those kind of things say

[ray_gorman]: 53:36

yeah

[johan]: 53:36

no yeah you know like gotta take a rest there you know

[kristine]: 53:40

mhm

[johan]: 53:41

so

[kristine]: 53:41

oh

[johan]: 53:41

it's

[ray_gorman]: 53:42

everything

[johan]: 53:42

it's

[ray_gorman]: 53:42

sustainable

[johan]: 53:42

it's really cool

[ray_gorman]: 53:44

everything

[kristine]: 53:44

hm

[johan]: 53:44

yeah

[ray_gorman]: 53:44

sustainable

[johan]: 53:44

yeah

[ray_gorman]: 53:45

you got to figure out how do we make it sustainable right that's

[kristine]: 53:48

right

[ray_gorman]: 53:48

that's the key

[kristine]: 53:49

yep

[johan]: 53:50

and i really like this conversation man so thank you also

[ray_gorman]: 53:54

yeah

[johan]: 53:54

for your time

[kristine]: 53:54

oh

[ray_gorman]: 53:55

thank you for having me it's been great

[johan]: 53:57

you have any any important updates like where can people find

[kristine]: 54:00

m

[johan]: 54:01

you like share a little bit about yourself

[kristine]: 54:02

ah

[johan]: 54:02

like what's coming up

[ray_gorman]: 54:04

best

[kristine]: 54:04

yeah

[ray_gorman]: 54:04

place you can find me and if you want to chat

[kristine]: 54:08

yeah

[ray_gorman]: 54:08

shoot me a d m on instagram

[kristine]: 54:10

oh

[ray_gorman]: 54:11

ray gorman d p t

[kristine]: 54:14

oh

[ray_gorman]: 54:14

if you're interested in learning a little bit or about you know what i do in my current business my current profession you can head to my website

[kristine]: 54:22

m

[ray_gorman]: 54:22

which is engage movement dot com um

[kristine]: 54:26

oh

[ray_gorman]: 54:26

and i love connecting with new p also you

[kristine]: 54:29

oh

[ray_gorman]: 54:29

know you're going to get a message from me when you follow so feel free to keep the conversation going

[kristine]: 54:34

m

[johan]: 54:35

awesome

[kristine]: 54:35

thanks

[johan]: 54:35

ll

[kristine]: 54:36

ray

[johan]: 54:36

make sure the linked at all go ahead

[kristine]: 54:38

yeah

[johan]: 54:38

sorry

[kristine]: 54:39

i was just saying thanks ray

[johan]: 54:42

i was going to say let's let's link that below as well

[kristine]: 54:44

oh

[johan]: 54:45

for the listeners thank you once again and then we will see you next week

[kristine]: 54:53

m