S01E14 - Getting Back After the Summer Funk

Our next episode is a discussion about coming back to the gym after the summer. How can we best get back into our best performances safely and efficiently after all those White Claws and sun-kissed days?

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TRANSCRIPT - S01E14 - Getting Back After the Summer Funk

Sam Rhee: [00:00:00] Welcome to the Herd Fit podcast with coach Dave Syvertsen and I'm Sam Rhee. And this episode, we are going to talk about something that's really near and dear to my heart, cause I'm right in the middle of it. And that's summer funk and getting out of the summer funk and getting back into things. It is a very rough time, once you come back from summer break from vacation, you know, it's now end of August coming into September. How do you get out of that party, vacay, slow it down mode and actually get back into the intensity that you need in order to focus on doing well at the gym.  

David Syvertsen: So I have a, on my computer. I keep notes, on the years timeline. This is for Bison for what happens at Bison certain times a year. Like for example, how crowded do we get on labor day? How crowded do we get on the day after Thanksgiving so that we can properly program and plan classes and all that good stuff. I [00:01:00] also a few years ago, I started keeping notes on like morale in the gym on certain points. 

There was, I started to just like offhanded notice some trends, you know, we're, we're in year number eight right now. So you just, you see certain patterns removed repeat themselves over the years and, you know, I always have written down that December is a tough month for people because you know, it's between Thanksgiving and Christmas and there, it's just a really hard time with people. 

A lot of people get stressed out there in the holidays and, you know, eat poorly holiday parties and this and that, you know, you always have something to go through. January. It was a time where people get really motivated people at the right after the open is when a lot of people get motivated. So I try plan accordingly. 

According to that, one of the things that I noticed. Is after August is over and we get into September. People are really, really, really shuttle. And I think it's like I have written down on my computer that it's like, it's the worst month in the gym is September. Not from a business perspective, not from a performance perspective, it's [00:02:00] morale, people's feelings about themselves. 

And when people don't feel good about themselves, the worst comes out in them. Right? So, and if we have a lot of people in this room, you know, that are operating under that mindset, it can really take away from what we're trying to do here. And to build people up, build confidence, make people healthier, happier, right? 

So there's a few things that we can do and we will do according to programming. There's a few things that we'll do with some certain like events and stuff, but. I think that one, I think that we all can benefit from just some things we'll talk about in terms of how we can get out of that rut. And I think one of the things we need to understand is why we got into that rut. 

And one of them is expectations. Okay. We expect correct ourselves to constantly be at the same level of fitness throughout the year or even worse. We feel that we're going to constantly be getting at CrossFit better at performance related. Endeavors within cross it simply because you show up every day or you show up every week or you've been doing cross there for four or five years. 

[00:03:00] Like you just assume that your ride as an athlete is going to continue to go up and up. Well, isn't it supposed to do it to some degree from a big picture perspective? Yes. But every week, every month, no, every quarter. No. And I think that after the session. Is, and this is a, a little bit of a, a general statement. 

And I don't like making general statements because there's always someone out there. Like, no, not me, you know, like for most people, right? Th this the summer is not a huge go get after it workout. Right. Like, you don't work out as much because you're away. Right? Like you were just gone for like nine weeks, you know,  

Sam Rhee: Three, but okay, it felt like nine, my body probably deconditioned, like it was nine. 

David Syvertsen: I can't wait to coach you. You know, and I, and I also think that it's this expectation that you come into the gym, like, oh, I should be able to do this because I did this last year or the last time I did this wat I got this time, so I should be able to get it. 

And there's so many things that happened between that time and this time. May prevent you from performing at the level. And I actually do remember back in 2019, we had [00:04:00] the open in October and people hated it. Oh, right. They hated it.  

Sam Rhee: Yeah. That was rough.  

David Syvertsen: And so long story short, we did the open end March of 2019 at the old space. 

That was like, kind of like our last there. And. CrossFit announced that they were changing up the season a little bit and oh, by the way, we're going to have another open in October. So we had two opens within seven months. Yeah. And that in and of itself, some people are like, I don't want to do that again. 

Right. And the other side of it was, I think a lot of people were not in shape in September. And you had the open looming over your head. And I remember I sent an email back to Dave Castro and Eric Rosa, when Eric. Bought in to cross it and they both responded. And I said that the open is so much, and they got a lot of feedback from other people about this saying the open's better in March because no one really feels that great in January, but it gives you two months of prep and [00:05:00] everyone's for the most part is pretty motivated in January. 

So it gives you like two plus months of really like hard work preparation for the open. And that's usually enough where as if the opens in October, You really, probably don't start a solid routine until early to mid September and the opens in two weeks after that. So I just remember the people and I actually think that was the lowest ever attended open. 

That that was the lowest amount of signups they ever had was the open that year, October, 2019. So, you know, I think that's just kind of like introduce that topic of like, this is what we're talking about. And I think that a lot of you guys are listening are probably going through it. I've had a lot of conversations in the past two, three weeks. 

Some have indirectly said that they don't feel good about themselves. Physically. Some have directly said, I feel like, you know, pretty shitty right now, you know, what can we do? How can we get there and understand that you're not the only person in the room going through  

Sam Rhee: it. Opens what? First week of February? 

This coming year,  

David Syvertsen: [00:06:00] last week of February. Is it the last it's it won't be early February. I'm pretty sure it's the end of February. Yeah.  

Sam Rhee: So it's, I've just taken a bunch of weeks off. Yep. I feel like crap. Yeah, I know. I'm just, I'm not a hypothetical and this is me. Okay. I don't really know where my body is sitting right now. 

I'm a little afraid to hit that first WOD because I just know how awful it's going to feel and how uncapable my body is going to be performing. Right. So what kind of expectations should I have and what kind of mental mindset should I have here?  

David Syvertsen: I think that the biggest thing that we're going to need to do with you is  

Sam Rhee: other than beat the crap out of me  

David Syvertsen: and like enjoy punish you for going on vacation and eating poorly. I think the biggest thing we need to do for you is. Is first the mental understanding that you probably are, your capacity and strength and skills are probably all have gone backwards a little bit, right? To a point where you're not going to get them back. Absolutely [00:07:00] not. Like if you didn't work out for a year straight, I still think like, we'll get you back to the level you want to be at within a few months. 

But right now, I think you have to know like tomorrow, right? Monday, Tuesday, Wednesday of this week. You're not going to be where you were three, four weeks ago. And that's fine.  

Sam Rhee: Should I try really hard or should I be like, let me see how I feel.  

David Syvertsen: I think you should come into the gym and say, you're never going to a hundred percent. 

Yeah. For at least a week and probably the older you get more training age, you have the more, the more fear you have of getting hurt, right. That should probably be two, three weeks where, and that's going to be hard for some people because they're obsessed with the scoreboard, right? They're obsessed with the RX X. 

So their name, we've talked about this guys on this podcast. It doesn't matter your score and your RX does not mean. Okay. What matters is that you can come back the next day and work out again.  

Sam Rhee: So I should focus on moving well, moving well, making  

David Syvertsen: sure scaling right stimulus, right? What is like, what's the ideal stimulus? 

What's the general timeframe I'm going for? And I would say, and this is something that's [00:08:00] helped me personally a lot is if I told you at any point in the workout, you have to go faster right now, you should be able to. So you should not. So that means you're avoiding that red line stage. You're avoiding the point, Dave, I can't go faster. 

Right. That means you have to, right. So I think that's something you should know, you know, in the first two weeks coming back, none of these workouts should be high effort. Right? Number two, I think that if there are some movements that have beat you up in the past, like specific movements, I'm thinking about with you, I mean, I've been thinking about like that bicep you had like the butterfly pull-up bar muscle ups,  

Sam Rhee: some people that might be running or  

David Syvertsen: double unders double unders right. 

Pistols, right. Heavy lifting, really heavy squat cleans where the positions get thrown off a little bit. Right? Those are the movements. I think you need to scale if you see them on a workout as prescribed. Now, part of that is going to be on me to not prescribe that stuff. The next level stuff, but also in bison, but at the end of the day, Bisons not program for you. 

So there's going to be some [00:09:00] personal responsibility that you'll have to take on that. Okay. There's bar muscle ups in next Saturday's workout. And I know people are going to like next Saturday to workout. It does. It looks cool. It looks fun. I don't think you should do to RX. And unless you come in and say like, Hey, I'm only going to be doing one at a time, one muscle, three pull-ups at a time. 

And I almost want you to treat this. Even though you're not injured that you're coming back from an injury, similar mindspace similar mindset that come in, like, all right, I want to feel this out and then not feel out. All right. What did my first set feel like? I'm good to go. No, no, no, no. How did you feel the next day? 

Because a huge part of working out a huge part of exercise is. The ability to recover. It's not the ability to do it's the ability to recover. So if you worked out really hard Saturday, you did a bunch of muscle. She did pull ups. Right? You broke things up though. Right? Did you feel good the next day? Did you feel good? 

The next day we were on the rave. We're gonna be on the rake that following Tuesday. Did you feel good that [00:10:00] day? Yeah. All right. Cool. That's a good sign. That we're on the right path. What if it feels like a train  

Sam Rhee: hit me and  

David Syvertsen: you need to even take a further step back. And that's why I would even suggest, like, let's avoid that and not go with the RX workout next week, or maybe only go singles on the muscle-ups to gauge how you feel. 

Because again, there is some trial and error there, like there's at some point, like right now I'm working with someone that she wasn't on the rig for, I think a month. And we did a lot of negatives. We did a lot of upper body poles and we did some trial and error had this field, had the seal less than 50% of our capacity was. 

75%, 90%. All right. So the next time we'll go after it. And that was we're on week number seven of this now. Right. And I'm asking you to do it for a couple of weeks. I mean, that's, again, coming back from the injury and coming back from just being away is different, but it is a similar mindset.  

Sam Rhee: I think that makes sense. 

Like I usually anyway with BMEs I'll cap myself. So I'll say today I plan on doing.  

David Syvertsen: 15 right. Or whatever. And also it's also, how many will you do on broken, right? Right. Yeah. [00:11:00] Maybe it's doing 15 over the course of 45 minutes. It's not a big deal, but in 15 and 20 minutes, right. Five sets of five sets. 

That's it? That's that happens to people's before. Right. That's very taxed. Yeah. So yeah. It's context specific too. Right. And that's where like, Hey, this is where like I'm here for it. The coaches are here for it. Like don't, don't hesitate to ask. You know, you get these questions a lot, like, oh, I just didn't want to annoy you. 

Like, there's certain things that yeah. Are annoying. But there are certain things that like, for your safety, that's worth asking, you know, like, it's like, Hey, I'm not feeling good about this. Should you think I should do singles on the muscles or not our scrap them all together. And I think a good coach can put some thought into it and help you out on that. 

I think some of it is also.  

Sam Rhee: Avoiding cherry picking because I will like maybe in years past, I'd say, okay, I have to take it easy. And I got to watch myself. Oh, but here's a heavy squat clean. So you know what? I could still do that. And that's where if I'm going to be consistent, I'm going to be consistent with all of it. 

I can say. You know what I'm going to go [00:12:00] slow on the row as I suck at the row. Right. I'm just going to chase that heavy spot clean. That's just a recipe for  

David Syvertsen: disaster and yeah. Yeah. We we've talked about this in the past. I guess there's a few movements that they used to beat me up more than they are they do now, but like double like a really high volume, double on their run workout used to just absolutely wreck me. 

And I remember I was away for three days. I didn't go away. That much, this summer, we went on to two different three-day trips. And our first workout back from the New Hampshire trip was double unders running and rowing the jump rope and running combo, relatively high volume, nothing crazy. And I went there knowing that like you have to dial back the intensity. 

Because the worst thing you can do is, and I've done this before. This is where like I've learned from my mistakes where like, no, I'm going to make up for what I did for the past week of eating poorly and not getting good sleep and maybe having a few drinks. Right. I think the biggest thought you need to get away from is that you're not going to make up for it. 

And [00:13:00] you don't need to either, you know, like the cross. Across it, athletes or CrossFit, whatever you want to call yourself, an athlete, a CrossFit member of a gym, whether you're here for sport here, fitness, right? They all have an off season, right? Like if you want to look up, cross it health to Crow, this CrossFit, the sport. 

There is nobody that's all in all the time. And if they are they're lying, like there are certain points. You have to dial it back. One of those times and everyone deserves a break from work and go on vacations and family time and all that good stuff. But you also have to adopt the mindset that, that when you're in that stage, you're also in your off season as an athlete. 

You can't just be the fire breather every single time you come here. And if you do, like you might last a year or two. But eventually you won't. Right. And you I'm trying to get people to not learn the hard way because I learned the hard way. And that's one of the biggest things I want to be as a coach is I've made so many mistakes with myself as an athlete. 

I want other people to avoid that. So [00:14:00]  

Sam Rhee: let's suppose I left. I have, I mean, I have let myself go diet wise  

David Syvertsen: nutrition. Look, you look terrible, terrible. Just wait until they get paid  

Sam Rhee: back into the gym. But once I do. And all right, I'm going to start eating again on point. I'm going to cut out the white claws that I've had every weekend. I'm going to really start cleaning things up. How long can I expect  

David Syvertsen: before I start  

Sam Rhee: feeling it? Because obviously I'm going to start two days in and  

David Syvertsen: I'll be like, wait, how come? I don't feel better. I just started eating better. Right? So I'm looking at this right now. It says, I wrote down the concept of patients, what it is and why it is important. 

This is one of my like, life mantra is like, you don't really decide when you just decide with if, and I know we will, there are podcasts and things I've listened to where, like, I want an answer on something and I get so frustrated at the end of this. There was no, no answer. I will give an answer on based on my own experience and people that I've coached. 

But I think that there's one, the worst thing to do is put a timeline on it. I really [00:15:00] do like, and I think that the number one thing, and I appreciate the fact that you brought it up. Is we're talking about Jim, what should I do? What should I scale? Was it, what about the other stuff? You know, the other 23 hours, right? 

And I think one of the biggest things people can do when they come back from vacation, this is a general statement. Again, is get back on a hydration schedule. Right. And eat as many vegetables as you can, like three, four times a day, get vegetables in because that's probably generally what a lot of us get deprived of when we go on vacation, just like proper micronutrients. 

Don't talk to me about macros yet. You know, it's just more pipe, proper micronutrients, vitamins minerals that help your body function and your CrossFitter, you're not on an elliptical or a Peloton moving your legs for a half hour. Like there are certain things in your body need to operate. Smoothly for you to avoid injury and that's going to happen through eating the right kinds of food, not just the right kinds of things. 

So  

Sam Rhee: what do you do for a lot, the [00:16:00] vegetables, the way to carry around broccoli all day  

David Syvertsen: and just eat it, or, I mean, if, if, if you want to make a rule about it, I would say if you eat four to five times a day, you'd want to have three servings of vegetables, servings of vegetables that you eat. I mean, I go, I'm usually broccoli cauliflower. 

I go spinach, bell pepper. And that's usually like my daily routine morning and night. And then at nighttime, we just like, Ashley has some Brussels sprouts made or again, natural foods, whole foods, none of the process stuff. You can get frozen vegetables. It's not the worst thing in the world, but you try to get your own and make your own does it get repetitive? 

Yes. Does it matter? No. You know, like, and like, I think that if we're always trying to treat food as something that is trying to make your day better, I think that's when you start to lose, it's like, Hey, I had a bad day. I need to eat this. Hey, I'm having a great day. I need to eat this to celebrate. Right. 

I think that the more boring you can make food, the more routine based you can make food, which we're going to talk about next routine. I think that's the best [00:17:00] way to go now. And I'm probably not the best person to talk to you. Like which vegetables do you eat? Like I'll eat the same stuff over the course of a week. 

Where someone that's little bit better in the kitchen can go into this, go into that. I like stuff that is simple, clean, and you know, something that fills me up because there's nothing worse than eating and then still being hungry. Right. And then hydration. Right. If I made a rule that every time you looked at your phone, you had to take a sip of water. 

You probably wouldn't have an issue with it, you know, but we never forget to check our phone, but we forget to drink water all the time. I was talking to someone about that last week. It's like, why do we forget? Like, how do you forget some like that? Like how much, how much your body's function. It needs water. 

Right. But we forget about all the time, but we never forget about stuff. That's not important. Do you still keep track  

Sam Rhee: of how much you drink every day?  

David Syvertsen: I mean, I'm, I have four bottles to four different bottles of water that I have. Like some are small, like just real quick. Some are bigger that I, but I am consistently every day for probably close to over a year. 

It's probably having 150 to 200 ounces of water a day. That's a lot. And the biggest thing, the biggest shortcoming [00:18:00] that I've been able to overcome as I try to get a hundred. And like, because you don't want to save again, you can't save a hundred for the last three hours a day. It'll affect your sleep all night. 

Yeah. And you're just really, like, the best way to hydrate is in small spurts, you know, three to seven ounces at a time. Yeah. Like you don't skip three hours and then have 24 ounces. Right? Like the real ideal is probably three to seven hours. Every 15 to 20 minutes, right. Based on how big you are, how much you sweat and I sweat a lot. 

Right. So, and that, that Rez helped me with my recovery, probably as much as anything. And like at the end of the day, we just talked about your ability to bounce back from this rut that you're in is not about what you're doing at the gym. It's via the ability to bounce back. So I want to touch on routines. 

Okay. Routine is a word that stresses a lot of people out, including myself, because I don't have a daily routine and I haven't had a daily routine since we've been opened in 2014, but. And, you know, that's part of, that's [00:19:00] just that that's like the bed I make that's that's that's on me. Right. But I have a weekly routine. 

And if I don't have a weekly routine, I have a biweekly routine meaning, and this will be easier once the fall comes into play for me personally, because, you know, throughout the summer we had 2, 3, 4, 5 coaches away. So basically it. You had to move your schedule around based on who was out. And that's just the gym business you're in, but I assume you have at least a minimum sleep routine. 

Yeah, yeah. Like a week routine. Right? Like if I don't get this many hours of sleep at night, I need to find the time during the day to get another hour or two or three. So that's a big part, but I'm talking more. If I have a weekly routine, which will come in September, once everyone's back from vacation and those kids are back in schools, Brock has a different take, which most people will do because their kids are going to be back in school of routine. 

Their work is going to be gearing back up, never criticize anybody. You'll never hear me criticizing anyone, especially that has kids that says that they don't have a routine. Like your life is built around them. And that's the part of being a parent and deal with it. But once they're back [00:20:00] into school and maybe they have a little bit more regular sports schedules. 

So then what kind of routines are you talking about? A weekly routine where like, you know, which days you're working out, which days you're taking off, which days you can go for your extra walk or run what time you're eating each day. Right. And in some cases that won't work, but because their schedule might change week to week. 

But if you can come, like I'm thinking about Owen, right? A cop, like sometimes it works nice. Sometimes he works late. And so he should have a routine for his weeks that he works nights and he should have a routine for weeks. The reason I'm big on routine is your body responds to it. Right? You know it like when you're, when you're, when you're exercising at a certain time, every single day, and then you're eating at a certain time, you're going to sleep at a certain time. 

It becomes easier. It becomes natural. But if you're someone that works out at 5:00 AM and this day, four 15, that day, you don't eat breakfast that day. You eat dinner this day. Your body is constantly trying to play with catch-up mode and it can cause a lot of stress as a coach.  

Sam Rhee: Stress the same things for your athletes that you're training now.[00:21:00]  

Meaning like what time you're supposed to work out, what time you're supposed  

David Syvertsen: to be from a weekly basis. Yes. I'm not saying you need to work out right now. Julia is going to start working out at 5:00 AM because for externship, whoa, it's going to be tough. Right. But it's not going to be an everyday thing. 

And I don't think it would be smart for her to try every single day, but I've seen so many people try. You know, every day and they're just burnt out by the end of the second week. So routine but flexible routine, right. Or just saying like the, her weekly routine is on, on Monday. She works out at night, Tuesdays. 

It's 5:00 AM, Wednesdays off Thursdays, 5:00 AM, Friday night, you know, like, and then we come up with a Saturday, Sunday routine. So I just thought you should  

Sam Rhee: try to work out at the same time.  

David Syvertsen: Not every day, I'm saying the weekly, oh, I see. The weekly routine needs to be the same, because again, if she was a pro athlete or if you were a pro athlete and that's all you had going on right now, we're going to have to have more of a daily routine. 

Right. But we have so many people, pretty much everyone that is a working professional and, or a parent that needs to make things happen around their kid's schedule. And I think it's [00:22:00] okay if you get away with not having to do the same thing every day, but you're doing the same thing every week and you, you will start to consciously and subconsciously. 

Plan around certain days. Right? Like I know the days that I have brought by myself, right where I coach in the morning, then I have them all day. Like I don't even bother trying to work out that day. And it doesn't stress me out where if I didn't have a weekly routine, because I switched up my routine, I didn't get to work out yesterday or I can work out tomorrow, but I'm not gonna work out today. 

Then it's like you start going to this really stressful whirlwind. And at the end of the day, the biggest thing I'm trying to get to in this entire podcast is I don't want you stressing out because the more time you spend stressed out the worst you're gonna perform in the gym, the worst, the less healthy you'll be depressing because I  

Sam Rhee: just had all this, these weeks of relaxation and fun. 

And now I'm suddenly. Dumped into routine. I'm eating broccoli four times a day. I'm supposed to be working out constantly or whatever. It's  

David Syvertsen: like, it just seems real life say, I'm like, Hey, can you throw me a bone here or something? I'd say I think that the [00:23:00] reward that comes from this is that you get out of this. 

Like, again, we're talking about the rut, this, this, like I've, I'm sitting here every September looking at people in the gym and they're just, they're not happy with themselves. Right. Hey, it's okay. Because you're a human being and everyone else's too, and everyone else around you is going through the same thing at some point throughout the year. 

Right. And I think that the reason that we want to talk about this is that if you're constantly trying to satisfy the moment, you won't be happy longterm. So if you constantly want to eat this right now, because it makes you feel good, you won't be happy at school. And you know that, right? If you're going to go have your drinks, every weeknight to make yourself escape your rough day, you're eventually not because it makes you feel better in the moment. 

You're not going to be happy in the longterm. And I'm, that's what I'm on a big kick right now. Like, I really think the less you think about the short-term and the more you think about the longterm, you will be happier and not, you know, we just got done talking to Courtney and she put it lightly put a great is I just wanna be. 

And this isn't me writing down everything that [00:24:00] you need to do to look like this person to perform at that person just want you to be happy. And that's why I keep notes on the computer about people's morale. I'm not keeping, I'll tell you what, I'm not keeping notes on. As people's friends thought Fran times, I'm not keeping notes on people's back squat, how heavy they're clean. 

Look, I want people to be happy. And I think that's a big part of what this getting out of this funk and getting into a routine and understanding that summer is just. It's just two months out of the year. You didn't do anything wrong. No matter what you did over the summer, you didn't do anything. But at some point, you're going to have to kind of get back into routines that you can, long-term be happy. 

Just sort of echoes  

Sam Rhee: what I've heard from others. Like Jocko, Willink, discipline equals freedom. Right? So once you establish this sort of discipline in your life again, or re-establish it to a, to a greater extent that frees you up to be able to do the things you really want to do, if you need to do or to achieve the goals that you want to achieve. 

Right. I think. Most of us find that when we have structure, [00:25:00] we're way more efficient and we actually enjoy what we're doing, then we have no structure. Even our free days. I have found if I try to establish a little bit of structure in there, it makes me not waste all that. Right.  

David Syvertsen: Yeah. And one of the worst things that people go through is they look back and they regret, like I shouldn't have eaten that. 

Should I drink that? Like, I shouldn't, I shouldn't have wasted all that time. Is that telling me what to do? Like, we don't know how much time we have left. And I just, I still think like, I'm so big on how your approach to your health and your approach to your fitness is going to set you up so much down the road that you just can't comprehend right now. 

Like, that's just like, it's like a faith thing. Almost like that's a huge reason why. I want to do the things I want to do, like down the road. I'm sacrificing a couple of short-term pleasures right now for that it's like saving money almost, right? Like you can't just spend, spend, spend, spend, and then expect you're going to be set up in a few years. 

You know, I think,  

Sam Rhee: The other thing is, is giving [00:26:00] myself the grace when I get back into it, that every day does not have to. Perfect. If I'm getting back into it, I'm just going to do what I do that day. Right. I won't look back either at what I did last week or last month, what can I do today and what can I build on. 

For the week and if I have a couple of bad days.  

David Syvertsen: Okay. So be it, your body's still got it to work out. Okay. And, and I'll tell you what your body and your health probably doesn't really care about your time. The only thing that cares about your score and how your RXR scales. Yeah. There you go. Right. And like  

Sam Rhee: you said, if we have longer term goals, maybe it's the open. 

Maybe it's something  

David Syvertsen: else. I mean, unless you're planning on doing something next month, which legends, qualifier. So on Thursdays, we then, which, for which you probably should have already been sort of setting yourself up for for the longer term stuff, you, you know, this is what we're in it for. We're, we're working tomorrow, we're  

Sam Rhee: working the next day. 

We're, we're going to take this advice and take it to heart and start thinking about these things.  

David Syvertsen: But yeah, [00:27:00] but whether. It's perfectly executed is not what matters. It's like you said, are we working to achieve our happiness? Are we, do we feel like we're making  

Sam Rhee: progress right? Every day doesn't have to be  

David Syvertsen: perfect. 

But our progress, as you said, is a long-term sort of thing where we're, we're going to get there. So, yeah. So to sum that up, you know, we're looking at, don't put a timeline on it, all right. Be consistent, which is on you, right. Ask for help. W which is on us as coaches. And I would say the biggest thing I want you to know is our, anyone to know is don't compare yourself to other people. 

Because I think if we start going down that path, that's like one of the biggest shortcomings I've seen in so many people in this gym, but also personal, like they're constantly comparing themselves to other people and you just don't know enough about the other person. To, to really have a credible or valid opinion on their progress versus yours. 

You're just taking a guess. And I think that the more attention you put on yourself and trying to [00:28:00] fix things yourself that the quicker you're going to get to where you want to be. Well, Courtney told  

Sam Rhee: me she just hit four or five on her deadline. I'm doing that next week.  

David Syvertsen: Good luck. Thanks.