S01E04 - Resiliency and Toughness

Welcome to The Herd FIT Podcast @herdfitpodcast with Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition, and most importantly, MINDSET.⁠

Our next episode is with guest coach Adam Ramsden @w.a.ramsden. We talk about resiliency and toughness - approaching hardships with mental toughness in our CrossFit workouts. How can that translate into increased fortitude in our everyday lives?

You can find more information at our website, HerdFitUSA.com, and make sure to like and subscribe wherever you watch or listen to our podcast.⁠

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Thank you to @jfzphotography for the photograph of guest Adam Ramsden - JFZ Photography is an amazing full service, fine art photography studio based in the NY / NJ Metropolitan area. Highly recommended!

TRANSCRIPT
S01E04 - Resiliency and Toughness
Sam Rhee: [00:00:00] Coach Dave Syvertsen I'm Sam Rhee. This is our coach Adam Ramsden. We are going to talk about something that I think is extremely relevant both for life and for athletic performance, resiliency and toughness. And I love Dave's prep talk. It was the ever present struggles of pursuing progress, staying healthy, eating right, recovering well, and balancing it with life. That's. That's so great. 
David Syvertsen: [00:00:24] Yeah. I think that this is one of the hardest things about cross it, because if you are in this for years, which we've all been a lot. Family friends that have been, it is like, it is a F it's a fight. It is such a long hike, and it's not because of just, the workouts are tough. Muscle ups are hard and lifting is hard and burpees are tough. It's we have lives and it's probably easier for me or should be because this is my livelihood. So I'm around it all the time. And I get to and I've always said this when I'm around people here, it makes me more motive.
It's whether it's working out or living healthy. If I was only here for an hour a day, and then I disappeared, and that was four or five days a week. I'm spit. That means I would be spending the majority of my time outside of here around other people. And not to be disrespectful to anyone else, but this like the people that come here, like we are different.
We're not better, but we're different. Like just the way we live our lives compared to the general. In terms of like how healthy we are. Like we feel bad if we worked out twice this week and had a cheat meal, where people eat cheat meal or bad food every single time. Every time I go to King's to get my food.
After I leave here in the morning or afternoon sometimes. And there's always a line on Godwin ad going to Wendy's and burger king. I'm like, whoa. And it makes me angry. What are you guys doing? But that's, those are normal people. So that's what 
Sam Rhee: [00:01:45] I mean how well that's where I was 15 years ago.
David Syvertsen: [00:01:47] And Hey, I'm in college. That's where I was all the time. I ate probably five meals a week there. And it's just normal and it's cheap and it's easy. So I bring that up because. We balance our lives, our families, our other hobbies our relationships with something that's pretty hard to do that needs constant attention.
We talk about this all the time. You cannot just come here and work out and then forget about health. It won't work. Like it just, it's just not going to work. And so you need to start putting. As you take this to the next level, you're talking about, what am I eating before? What am I eating after?
What did I eat two days before the big workout, right? Like that kind of stuff starts to incur or how much am I stretching? How much money am I spending on treatment? And, eating healthy can be expensive. And then there's the logistics, the planning. And sometimes like I'm guilty of this.
Like I just want easy. I don't want to have to spend more time thinking and planning stuff. And I think that's where it turns off a lot of people, but again, the topic of this is being resilient. 
Sam Rhee: [00:02:47] Yeah, swing it all the way back down into the gym now and use those life concepts. And how do we take the resiliency and toughness in the gym and then expand it 
David Syvertsen: [00:02:58] And have that go the other way. So let's talk about some of the workouts we do here. We say this, one of the greatest things about CrossFit is you are going to get humbled. Either every time you come here or. Even if you feel like you're a monster with a lot of things, you're going to get humbled. 
Sam Rhee: [00:03:10] Yeah. So CrossFit workouts are tough. Yeah. They're difficult. Yes. We know that. We encounter that. So what can we do as athletes to be tough, to be resilient, to look at a workout and be like, Holy snakes. I really don't want to do 
David Syvertsen: [00:03:28] this. Hello, man. Maybe Adam could have better words than me, but I'm big on like the, suck it up mantra, or stop thinking about the moment.
That's one, something I'm always trying to tell myself that this morning and yesterday morning I had a hard time just like getting my butt up and getting over. And I, you not think about just the moment and I think that's something we'll talk about that you can apply to your outside life, but what is it?
Adam Ramsden: [00:03:49] Yeah I think one of the things we see, especially in the gym is that people come in here with an end goal. They say, okay, I want to get in shape. That's the goal. And you spend the first year and we usually see like around 18 months is when people start to hit those plateaus, they're getting into that shape.
And then the people that survive that little portion, you realize that, there, there is no end goal. Like you're never going to get to where you're fully in shape and you don't have to work out anymore. You don't have to take care of your health anymore. It's just going to be a lifelong process.
And the question is, what are you willing to sacrifice? And are you willing to live with that? And if you're willing to sacrifice what you are sacrificing for whatever your goal is, then, there's no excuse to not doing that, but if you're willing to live with the sacrifices that you're going to make, and whether it's that person that's going to, Wendy's five times a week, if they're willing to sacrifice their health for that, they gotta be able to.
And they don't have excuses as to, oh, why am I getting sick all the time? Why am I not feeling good? Why is it a struggle to do anything? So I think you have to put that into perspective of you're going to have to make sacrifices. The question is what are you willing to sacrifice?
And is it going to be worth it for you downline six months when you say, okay, was it worth giving all that stuff up? Then, I think that's great points the way to 
Sam Rhee: [00:05:07] go. Great point. I think I was thinking about how mentally tough applies to the athletes that come to the gym. And I was wondering is the chicken and egg?
So is it that the people that are mentally tough to begin with show up, they like, wow, this is really tough. And then they gravitate towards it. Or is it possible for someone who's not particularly mentally tough to come in and be like, develop mental toughness. I think if you don't have any mental toughness whatsoever, you're gonna avoid everything.
You're everything that's easy is where you gravitate to. And, there are a few people in my life that I've experienced that, will always go. Got that pattern. Yeah. But I think there is a great range of mental toughness that people have. And I think that CrossFit is one of those places that if you have some mental toughness, when you get here, if you have none, forget it, you can't even, you won't last a week, but if you have some and you get here and this challenges you, and you're like this is something that I can get into it's tough, it's appealing to me then.
But, when I first started, I was not particularly mentally tough about a lot of things in the gym. I'm almost yeah, yeah. Like I complained mightily. My attitude was awful about certain things. 
David Syvertsen: [00:06:23] So I want to touch on how come that changed. And my initial thought would be, it's a big part of who you're spending your time.
And aren't there some people here that you related to maybe like it's not vocal or, but once you start getting to know people or you just start observing, like I'm big on observing. Like I can sit in a room and watch people all day and go write a book about that class. Whether it's the coach, the athletes. And I remember when I started crosses Hoboken, I used to go there like 20 minutes early and I always wanted to watch the class before me just watch them do the wad. So I always tried to. And I would watch a couple of people that I could relate to whether they're my age, whether they're my ability level, whether they did what I did for a living.
And I just watched them and I'm like, I'm big on if they can do it, I can freaking do it. And I've always thought that, do you have, and you could say who it was do either. One of you guys have people that when you got here, you gravitate towards just observing them. And how did that help you become more tough?
Sam Rhee: [00:07:21] Tougher. I know who I gravitate towards now, who I use as my models and examples of I try to emulate in terms of, cause I feel I am a big believer in what you display is who you are, especially at the gym. So I will say when I first started, I, if there was a workout that had wall balls. Anyone who's in earshot, I hate wall balls the sucks I was never a pause, oh my God, this run is going to take me freaking forever.
I'll be the last person to finish. I have over the years, made a very conscious effort to try to push all of that out. 
David Syvertsen: [00:08:04] Even if you're thinking it internally or you're trying to push it out 
Sam Rhee: [00:08:07] externally both. I try to ex expose. Say, listen, it's a workout and I suck at it, so I need to get better at it. So that's, even if I'm like this sucks, I would, that's my mental mantra to myself. And it was really funny because I will tell you that I had to throw back. 
So I was doing one of the things quads and I had someone who was next to me and it was the last one, the overhead squats at 1 65 with a high box.
And the person next to me was very well-meaning and trying to be encouraging but said exactly the stuff that I did not want to hear, which was, dude, you're doing the same way as Dave. That's not right. 30 inch box. And isn't that your body weight that you're lifting and man, I don't even think I could get three reps of this.
This is crazy. Didn't you just work out like three days in a row. And all of those were like, thank you. That's exactly what I'm not trying to put in my head right now. But that was exactly what mirrored my thinking 
David Syvertsen: [00:09:10] So your internal voice got basically trumped over by. An external voice. 
Sam Rhee: [00:09:15] I think that, that was really where I was thinking probably a couple of years ago. Now it was like, I just tried to come in with it, like an empty vessel. Like this is the workout. Gotta do it. I'm going to do it. I'm going to give it my best effort. I don't care if it was 185 pounds or 200. I would care a little obviously, but I would still do my job best and I'm not going to sit there and complain.
Do whatever I can do. And I think that has changed for me. And I think it's because of all the people around me, I don't know. I'm not around a lot of people here that, that complain that much right anymore. 
Adam Ramsden: [00:09:50] Yeah. I remember famous bison story is that I think when, and my wife and I first started, we came in and we watched a full class.
Dave was like, oh, hang out if you want. And we were like, all so we grabbed folding chairs in the lobby. We sat down and lots, his white folding chairs, higher class. And and I remember, seeing these, wide range of athletes in the class, some that were stronger in the workout, some that weren't and they were all struggling together, and I think that community, it was just like a light turned on that, when you're around other people that are willing to go through the same experiences that you are, that changes your mindset and how you approach things, how do you manage stress if you're around other people that are in the thick of it with you, whether they're scaling the workout or RX plussing, the workout, you're all getting the same stimulus. You're all working hard. You're all coming in with the same goal in mind of getting better every day.
That just changes the way you approach things in and out. 
Sam Rhee: [00:10:48] Yeah. I think one of the biggest things that we can do every day is yeah, stop complaining. Especially about the things we can't change. Yeah. Yeah. Okay. Yeah, freaking, so 
David Syvertsen: [00:11:01] I'll tell you a quick story about that. Yesterday's workout. We did the the three hero mash. Yeah. It had Jerry Jason Omar. But just, it was a fun workout. They liked it. And there wasn't a high volume. There were two separate 800 meter runs and it was pouring and everyone like you're talking about the workout, and then you can tell there's a few people, what's the scale for the run.
What's the scale for the run? And I did say it and I was like, honestly, guys if anyone has anything physically going on, you don't need to run, we'll come up with a movement sub for you. But especially with it being hero week, like if you can run. And then it's sometimes I know for a fact, there are a lot of people that ran, I say that did not want to, and they would have taken the movements up, but everybody went through the same thing.
It was cold too. It was like 45 degrees freezing and they all go out and honestly, I loved it, not from the person that was inside dry the whole time, but it got me fired up. That these guys are like established adults with careers and families and they're successful and they're smart and they're fit.
And nobody would have judged them that they didn't run, but they took on this, like this like almost responsibility no I'm going to go run. And I think they enjoyed the run because they were doing it together. It was a partner workout. So you at least have one person next to you, but you're not doing it alone.
And that was like, my main point is even if you do struggle with whether it's confidence, I think a lot of people here show with confidence more than they do toughness. I don't like questioning people's toughness because of a workout. It's there's a lot of things we do in our life that have required a lot more toughness than a freaking 30 minute workout.
So I do think people have innate toughness that you just never see it here, but I think it's more confidence or they feel. They feel lonely, right? And like sometimes I don't like doing things by myself either, but if I have someone next to me, I'm much more willing to do it. Does that mean I'm not tough maybe, but I think that a lot of our personal toughness here comes from what other people are experiencing.
A lot of people did not want to go run yesterday, but they went through it. So it made you do it. Now you are going through this toughness progression, if you will. So like the way you're talking right now, it's Hey, I no longer complain about wall balls. And in a long run, I just come in and do it.
Someone's watching them, this, listening to this and be like, I'm going to do that. Now you sanded it. And then that person's toughness. Cause it, so someone did that for you. You're doing that for someone. I remember. I don't know why I remember this, but I remember you commenting on Facebook and Tom and BC.
About Hey, like Matt Wiatrak, like someday, I hope to be like you, it might've been like something with like muscle-ups or something, but when Matt started, he couldn't do anything. And then he turns into a monster. When you started, like you had, you were pretty good at a lot of things when you started, but there's a lot of things now you can do that you couldn't even think about when you started and you don't get there by just showing up. You get there by showing up, putting in the work and being tough. And I think that you guys are two really good examples of someone that other people can see. Hey, if you're out listening to this right now, watching this and being like, Hey, I say the same thing.
Every time I see wall balls that Sam was saying, or every time there's overhead squats, like I know that I that's what Ron Adams used to say. That's what I'm saying now. And look at these guys now, 
Sam Rhee: [00:14:18] I will say this you were asking me who I respect or try to model myself, who I noticed there, there actually, there are a bunch of people I'm not even going to name names, but there are people that for example, come to open gym every Sunday.
They're not the best athletes or ranking wise or performance wise, but they're here every Sunday. They're low key they're they just, they keep working on stuff. And nobody even really knows who they are, but I see them I'll be here on open gym. She was working on her kipping chest to bars or just pull ups, or the banded stuff.
And, they don't think people are watching, but I'm watching other people are watching inspirational. 
David Syvertsen: [00:15:00] Yeah. And go back to what Adam said I think the greatest. Like I've taken in, like I'm going through some stuff right now too. I'm like, I've been here the longest. I've been like, I'm just trying to figure some my stuff out right now, like the direction I'm going in.
And the thing that Adam says, it stood out to me and I want everyone. And you could apply this to the people that are here on a Sunday morning. What are you sacrificing? What are you willing to sacrifice? A Sunday morning, isn't that usually everyone's warning to you don't have to go to work. You don't have to go to the gym.
You get to chill, you can sleep in, you can hang out at home. Everyone's situation is different. I know, but generally speaking, that's the case and that person you're talking about is here every single Sunday.
Sam Rhee: [00:15:36] And they're not even it's one thing if you're really good at CrossFit and you put a lot of time into it, but these are people that are not even expecting to be awesome.
I CrossFit at all and they're just looking to better themselves. They're just trying to improve it, and to me that means more to me than say, Matt Frazier putting in he has a vested interest in being really good at this point, but like, how about all of us just hanging out on a Sunday?
Every Sunday working on, whatever movements we build and not even, RX thing, it just still scaling it, but still working on it. That's awesome. Yeah. That to me is mental toughness. 
Adam Ramsden: [00:16:11] Yeah. And if we are talking about whether you can train mental toughness, I think we can all think of many athletes who, when they first started here going through beginners, we said, okay, here's the kipping pull up all. I'll never be able to do a pull-up. Now we say, oh, a new movement is a 50 pound overhead walking lunge. Do they say no, I won't be able to do that. It's no. Okay. What am I going to do to work up to being able to do that?
So you're training that toughness. Going from saying, I'll never be able to do it being, okay. What's the progression. Yeah. How am I going to get there
David Syvertsen: [00:16:42] If there's, if there's a way to get there, I will get there. Like we always say, you don't get to decide when you're going to get there, but you'll decide if, because you're just going to keep pressing forward.
And so do you think this, how realistic is for someone to improve their resilience and toughness here? Is it realistic or is it CrossFit a fairytale to think that it can improve. Your performance outside the gym with other 
Sam Rhee: [00:17:07] things. Oh my God. I think it has improved all aspects of my life. Because if in what way, because you're you repeat, put yourself in challenging situations, right?
How many times have you sat there in a WOD going, oh my God, this sucks. Oh my God, this is horrible. Oh my God. I don't think I can finish this. Can I just stop right now? Like even last week I've been, I was like, you know what? If I stopped, would it be okay? And then you just finish it.
And then you're like, wow. I feel like I accomplished something and you take that sense of accomplishment and you're like, okay. So how many other situations in life is it sucking? Am I not feeling great? Am I, feeling like I have to do something, try to feel bad for yourself. And you're like, you know what, let me just get through this and get to that other side.
And more often than, yeah. It is very helpful and I can only ascribe it. And I don't like pulling all, any medical stuff in, but as a surgical resident, it was just, there are some awful days, like truly beat down days. And when you got through it, if you got through it to the other side I did something accomplished and so there's a lot of, and so then you take the, that resiliency and toughness, and then you apply to other stuff.
And to me, that's what was so appealing was you're in situations which you almost feel overwhelmed. But you're just approaching it step by step. You're like, okay. One more wall ball. Yep. Okay. One more, one more rep. Just one more. And that's good training, I think for life in general. 
Adam Ramsden: [00:18:38] Yeah, and I think if you can create a small space between the stimulus and how you respond.
Just a little bit of break to say, okay, analyze and say, you know what, it's going to be tough, but it's not going to be the end, and if you can push through that, then I think it's an accomplishment that you can be happy with at the end. All right. And I think we see that every day. 
David Syvertsen: [00:18:57] Yeah, we do. We do, the amount of people that come in here, petrified of a movement or a workout. And then after just watching them you don't have to talk just watch it, like they're on a different place. Like yesterday we had a high muscle-up workout. I had two girls partner up that have had significant muscle ups struggles for a long time.
And they did it together. They banged them all out and I'm telling you the way they walked in was different. How they walked out, how do I apply that to the outside, through the outside life is you're going to have these days where they start off awful. And you're going to get to these points where you feel like you're a failure or you feel like you just, you're not good enough.
That's a big thing with, as seen with CrossFitters. Maybe take, cross it too seriously. It was like, there's always this I'm not good enough. I'm not good enough. But once you start seeing that progress and you put in the work, you made the sacrifices, you stayed positive, you see the demeanor change, and like when your demeanor changes, you start accomplishing even further things that you never thought you could do. 
Sam Rhee: [00:19:52] I think one of the things which is super helpful in terms of applying what you learned in the gym to out is working on weaknesses because it's actually one of the few sports where you don't lean into your strengths, you're actually constantly working on what you're deficient yeah. Raising your minimums, right? Yeah. If you're a star wide receiver, you work on your speed and catching skills. You don't work on your blocking skills. You just work on what you're good at. But in CrossFit you don't do that.
And so I would encourage people to look at their lives and be like, okay, you know what. What are my weaknesses and what do I need to deal with and actually approach. Because one of the things I think we look at in life is we don't, and this is some self-help stuff that I can't remember where I got it from is we don't do stuff.
We procrastinate because. Emotions, we feel bad about something, so we don't do it. And I was just talking to another provider and it was about like for example, completing medical records, which is such a stupid mundane thing to do in life. But charting is like the bane a lot of doctors, you just have to frigging chart all the time. And for a long time, I just had charts and charts building up all the time. Why? Because every time I thought about finishing it, I just felt awful. Oh my God, there's so much charting. I'll never get it done. So you just try to avoid it. Yeah.
And then at some point you're like, this is awful. This is a weakness in my life that I have. All these charts that I haven't completed it. So I was like, what do I need to do to approach it? And the first thing is get rid of that negative mental attitude, find a plan, figure out what you need to do and then do it.
And now it's I am, so I'm not awesome, but I'm really good at, by the end of the day is being like, get my charts done, feel good. So it's all those things, 
David Syvertsen: [00:21:38] But that's a great, I really, that's a great great analogy. 
Sam Rhee: [00:21:41] Yeah, if you're good at working on your weaknesses and CrossFit, if you think about how, what is in life that you feel like is a weakness, you can approach it the same way.
Yeah. And then. Feel better. Not everything. Is that easy? Oh yeah, you're right. But there are some things that are, yeah. And 
Adam Ramsden: [00:21:57] I think if we go to, Jocko, Willink ethic is the poster child for, mental toughness and getting through things. He says most of the things that never get finished, they it's just because they never got started.
So like you're saying with the charting, as long as you start, you're already more likely to finish than you ever would be when you're procrastinating, and so I think, in CrossFit, it's easier because we have 3, 2, 1 go and you're going, everybody's starting at the same time.
Whereas in a normal gym, you have to get up the motivation to do it yourself. So anything that you're struggling with, just say, okay, 3, 2, 1, go start. And then you're more likely to finish.
David Syvertsen: [00:22:32] So like another angle to that is how. How much has CrossFit gotten you comfortable with being uncomfortable?
I think that's one of the biggest things and you could keep it just fitness or you can go outside your life. But that's one thing I, that I really caught on to cross it early on is you're never going to be comfortable, for an entire workout or an entire week's worth of workouts. There's going to be this day or this part of the workout where like you are uncomfortable and you have to almost appreciate that time.
And know that it's helping you grow where I think a lot of people keep that away, whether it's eating healthy, whether it's changing your lifestyle, like you want to go for comfort. You want to go with eating your comfort food, watching your comfort TV show instead of, living a healthier lifestyle or you want your comfortable routine.
So you can only work out at this time with these people. But what if that time and those people don't work out for you, certain that you just knocked go. I think that there's a lot of times. Yeah. You accepting that discomfort is good for you. Is something that you learned in cross it that the, for the further you get into that, the higher your results become from here.
That's where a lot of the plateaus come from our perception of plateaus. 
Sam Rhee: [00:23:43] I think that's something that I see myself and other athletes could work on. Like for example, you come to CrossFit and you have your favorite pull-up bar and that's the pull-up bar you're going to. I got to the point where I'm like, you know what?
I don't care if I'm on that super high one, I'm just going to put, I'm going to stack mat. It may not be as easy for me, but I'm just going to do it. Yeah. Because, and if the music is like the worst music ever, I don't care. I'm just going to use it as, you know what, let me see if I can actually work out with the worst music ever. Sometimes it's really difficult to push that stuff out, 
David Syvertsen: [00:24:19] And there's something we don't ever want to come across as yeah, we got the stuff figured out, like we're working on it too. 
Sam Rhee: [00:24:23] Yeah. Yeah. There's definitely things that get to me all the time in the gym that bug me, that there are distractions that I'm trying to push out, but I'm working at least on trying to not let those things affect me.
Adam Ramsden: [00:24:36] And I think it personally, I've gotten to a point where seek out discomfort in some areas, because I think it sets me up in a certain perspective for other things, like we've talked about the cold showers and everything like that in which everybody's oh, I would never do that. What are you doing?
She's crying the way I look at it as this is that, if you're starting your day, what's the first thing that happens. The most awful thing that you have to do, you have to get out of bed, right? And then you go into a hot shower. It's comfortable, you're relaxed. What's the second worst thing you have to do during that day, get out of the shower.
So now you've started with two of these terrible things. All you want to do is stay in bed. All you wanted to do was stay in that hot shower. Like me taking a cold shower in the morning. It's a reward for me to get done with that. I accomplished that goal. And it's uncomfortable and it never gets more comfortable, but all of a sudden I have this mindset of all right, I've accomplished something I've gotten out like that sucked, but it's over.
I feel better now I'm energized. What's 
Sam Rhee: [00:25:37] the next, oh my God. You know what I really hope someday to be as mentally. You got to do that because I will tell you right now, warm hot water is one of the hallmarks of civilization and not having it means we're living in the stone ages. And I like civilization right now. So listen, I'm not saying never, but, 
Adam Ramsden: [00:26:00] But we live our entire lives in this 68 to 73 degree, like how often are you exposed to those extremes? Where you really have to struggle for them 
David Syvertsen: [00:26:09] When you are exposed to it, you break a lot of people break down. Yeah. Like I see it here all the time. Like the second June hits and it becomes 76 degrees in here. People start freaking where's the fan where, and then those same people in November, the second, the temperature goes down to 64. They're like sweatshirt hats, Uggs.. And what can you turn the heat on? And it turns into like your programmed to any time something is uncomfortable, you have to complain. 
Adam Ramsden: [00:26:38] And I, how many times have we heard it get comfortable being uncomfortable? It's that's where you have to be. And if you're looking for improvements in the gym, outside of the. Just make yourself uncomfortable, toughen up.
Sam Rhee: [00:26:50] Yeah. I don't think you have to, where, you know, you try to like, I'm like, Hey let's take it easier off the episode, right? Yeah. Let it overtime. Let's not be cavemen here, but yes. If we can pick and choose occasionally, things that we think we can push outside of. Yeah. I'll say 
David Syvertsen: [00:27:10] this. That'd be how you're saying. This is like crazy, the thought.
And I think he's crazy too, but this is how some people are with food. It's like the second you tell them, like he's saying you know what, stop chasing after your warm shower, make yourself uncomfortable. Why don't you tell someone like, Hey, stop chasing after burger king or Wendy's or your pro and eat something healthy, and then someone's response might be similar as saying nah, dude, like I like my comfort food. I liked this unhealthy food. And maybe they're, I'm not telling you to go take the cold shower. I'm not telling you to never eat processed food, but there might be something in here that you can figure out to make yourself a little uncomfortable that A, has health benefit, but B if you feel, if you want to become more resilient, which I think everybody including us could become more resilient. You're never going to stop that. Something, some like subtle, like what we're talking about could it could really bring you closer to that step. 
Sam Rhee: [00:28:04] I agree. I think one of the things that I did so long this time around was that reset challenge.
And I extended it for literally five months old. It got easier. But it didn't get easier, but the habits became so deep and now it's, I can almost like we still have all the junk food in the house for the kids. Which they don't actually eat that often, but sometimes. Yeah. After every reset challenge before I'd always go back and yeah, right now I'm like, it's been so much better for me not to write that. It's like I could, but why 
David Syvertsen: [00:28:38] it's similar. Like I just got done with that the five day fast, no food for five days. And then three days of you gotta be really. And so I'm know now, two weeks out from starting, it did a whole week of normal eating last week. And trust me, there are still habits like my late night dinner, or you're bored eating that you need to avoid.
And it's really tough in the moment and it makes me uncomfortable and it sucks and it brings up negative thoughts and you feel bad for yourself, but the further you get into the routine, the easier it is. And I think that's one thing people don't understand, like you're uncomfortable here at the gym.
There's you're pushing a little further than you normally used to, and it sucks in the moment, but then that becomes more natural. And it, and then you start seeing gains elsewhere. It's not just because we want you to be on campus. 
Sam Rhee: [00:29:25] And it takes time. Yeah. This is like the fifth year I've tried the reset and if I had done it four times before and then gone right back around, I needed really crappy afterwards. Like it's finally sticking, but it took a really long. 
Adam Ramsden: [00:29:37] I guarantee if Sam Rhee from 15 years ago walks in this gym tomorrow and sees you at the end of Murph on the ground, he would have been like, all right, forget this. Yeah. But now you're probably looking forward to it tomorrow and you're looking forward to 20 6:00 AM all, for the rest of the week, getting up and starting your day.
Sam Rhee: [00:29:54] Absolutely. 
Adam Ramsden: [00:29:55] That's such a huge change that we don't see day to day. But if we could go back and see ourselves five years in the future, all of a sudden you're like, there's no way I could ever do those things, if you take Elena, know. 6:00 AM. If I told her five years ago, oh, you're going to work out every day at 6:00 AM.
She looked at me like I was crazy, and now she lives for it, and it, because you get comfortably being uncomfortable and you feel better having accomplished that.
Sam Rhee: [00:30:19] Yeah. You know what I love are the old pics someone just posted the fat Owen pic again. Like those are so awesome because you just see, Owen is literally one of the toughest guys around tough dude and yeah.
To, to see where he was and where he is now. And the fact that he's a good enough sport that, he allows me to laugh about it. He can totally laugh about it, but you're right. It's you look at where people were and now it's, and it wasn't like, he was instantly like, boom.
Like it took a 
David Syvertsen: [00:30:45] long time. It took time, 
Sam Rhee: [00:30:46] took a long time. Yeah. And took a lot of time. 
Adam Ramsden: [00:30:51] No,