1 00:00:03,000 --> 00:00:08,000 Hello and welcome to Pickleball Therapy, the podcast dedicated to 2 00:00:08,025 --> 00:00:09,700 your pickleball improvement. 3 00:00:09,725 --> 00:00:12,040 My name is Tony Roig, the host of this podcast. 4 00:00:12,065 --> 00:00:13,660 It's a pleasure to be with you. 5 00:00:13,685 --> 00:00:17,980 As you know by now, if you listen to this, and if you didn't know it, now you know, 6 00:00:18,005 --> 00:00:20,120 this is the podcast dedicated to your mind. 7 00:00:20,145 --> 00:00:24,975 This is the podcast dedicated to how you think about the sport, how you think 8 00:00:25,000 --> 00:00:26,660 about your relationship with the sport. 9 00:00:26,685 --> 00:00:32,180 The idea here is to help you navigate your experience with pickleball 10 00:00:32,205 --> 00:00:37,880 so that you can have the best possible experience as well as the 11 00:00:37,905 --> 00:00:41,840 healthiest relationship with pickleball in terms of how you play, how you view 12 00:00:41,865 --> 00:00:45,455 things, and how you work on your improvement journey. 13 00:00:45,480 --> 00:00:48,440 This podcast today, this episode today, we're going to be focusing on 14 00:00:48,465 --> 00:00:49,660 a couple of different things. 15 00:00:49,685 --> 00:00:54,775 One main topic today will be about dealing with adversity. 16 00:00:54,800 --> 00:00:57,840 We're focusing on the improvement journey, but it can be also while you're playing, 17 00:00:57,865 --> 00:01:02,215 and I'll talk about both of those as we go through and then in the RIF, I'm going to 18 00:01:02,240 --> 00:01:04,920 talk about how to make things more bite-size for yourself so that 19 00:01:04,945 --> 00:01:06,850 they're not as overwhelming. 20 00:01:06,880 --> 00:01:09,880 Before we jump into the podcast, a couple of housekeeping items. 21 00:01:09,905 --> 00:01:15,020 One, we had our live event for December for our academy. 22 00:01:15,045 --> 00:01:17,160 It was attended by over 200 players. 23 00:01:17,185 --> 00:01:18,440 It was a fantastic evening. 24 00:01:18,465 --> 00:01:22,095 We talked about trends that we're seeing coming up for 2025 and 25 00:01:22,120 --> 00:01:22,850 how to deal with them. 26 00:01:22,880 --> 00:01:27,760 It's not just the trends, but also some strategies and tips on how to 27 00:01:27,785 --> 00:01:30,180 best address those moving forward. 28 00:01:30,205 --> 00:01:32,680 We had a lively question and answer session at the end. 29 00:01:32,705 --> 00:01:35,100 It's just a very engaging experience. 30 00:01:35,125 --> 00:01:36,895 We have one coming up in January. 31 00:01:36,920 --> 00:01:39,160 The one in January is going to be basically like a new 32 00:01:39,185 --> 00:01:40,780 year, new year, a thing. 33 00:01:40,805 --> 00:01:46,180 It's going to be very hands-on, very specific on things you can work on, 34 00:01:46,205 --> 00:01:48,460 including if you're off-court. 35 00:01:48,485 --> 00:01:51,760 If you're off-court, you're up in the north, and it's hard to 36 00:01:51,785 --> 00:01:55,620 get on the court and things like that, there is a lot of stuff you can do 37 00:01:55,645 --> 00:01:57,255 off-court that will help your game. 38 00:01:57,280 --> 00:01:59,000 We're going to be talking about that in January. 39 00:01:59,025 --> 00:02:02,455 Be on the look out for that in your emails, and make sure 40 00:02:02,480 --> 00:02:04,100 you get a seat for that. It's a lot of fun. 41 00:02:04,125 --> 00:02:09,680 And then one other thing is that we've announced several new camp dates in 2025. 42 00:02:09,705 --> 00:02:13,160 So if you're interested in a Better Pickleball camp, go to betterpickleball. 43 00:02:13,185 --> 00:02:18,200 com, click on the little camps area there, and you will find that information. 44 00:02:18,240 --> 00:02:24,340 All right, let's dive into the main topic of this episode of the podcast, which is 45 00:02:24,365 --> 00:02:30,170 about what happens, how do you deal with adversity when you're working on 46 00:02:30,200 --> 00:02:32,100 your game or when you're playing. 47 00:02:32,125 --> 00:02:36,940 I'll relate a personal story, and then we'll tie it into pickleball. 48 00:02:36,965 --> 00:02:44,000 As you may or may not know, I've been working on reupping or refreshing a new 49 00:02:44,025 --> 00:02:48,360 studio, a new studio space, painting it, just getting it ready to give 50 00:02:48,385 --> 00:02:53,100 a better experience and just have a really nice studio to deliver our content from. 51 00:02:53,125 --> 00:02:57,215 In that process, in that painting process, I was painting 52 00:02:57,240 --> 00:02:59,480 the ceiling, doing the first coat of paint on the ceiling. 53 00:02:59,505 --> 00:03:00,780 I had already primed I found everything. 54 00:03:00,805 --> 00:03:04,140 First coat of paint going down. 55 00:03:04,165 --> 00:03:07,095 I noticed that the roller was pilling. 56 00:03:07,120 --> 00:03:09,940 That's basically where it leaves those little fuzz balls behind. 57 00:03:09,965 --> 00:03:12,680 I hadn't seen it that well because of the lighting in there. 58 00:03:12,705 --> 00:03:14,400 Then finally, I caught it. 59 00:03:14,425 --> 00:03:17,020 I was like, Okay, I got to change rollers. 60 00:03:17,045 --> 00:03:21,820 But by then, I had a bunch of pilling on the ceiling. 61 00:03:21,845 --> 00:03:25,200 Obviously, not ideal, right? 62 00:03:25,225 --> 00:03:28,175 I had pilling, so I got to deal with it. 63 00:03:28,200 --> 00:03:31,520 Now, I'm going to have to go up there and wait till it dries, and then go up there 64 00:03:31,545 --> 00:03:32,800 and sand it, knock it down with some... 65 00:03:32,825 --> 00:03:35,860 I used some microfiber and some sandpaper, knocked it down. 66 00:03:35,885 --> 00:03:43,500 But the real question is, is the pilling something outside the ordinary? 67 00:03:43,525 --> 00:03:47,440 In other words, should I expect that every time that I'm 68 00:03:47,465 --> 00:03:51,320 going to go do something, in this case, painting, that everything 69 00:03:51,345 --> 00:03:55,015 should work flawlessly? My paint should apply, no problems. 70 00:03:55,040 --> 00:03:56,160 I should have no problems with the rollers. 71 00:03:56,185 --> 00:03:58,120 I should have no problems with the paint. I should have no problems with the wall. 72 00:03:58,145 --> 00:04:04,440 I should have no problems with pilling in this or is it more realistic to expect 73 00:04:04,465 --> 00:04:09,120 that whenever I'm engaging in anything in my life, that there's a percentage chance 74 00:04:09,145 --> 00:04:14,580 that something is going to not work perfectly, not go 75 00:04:14,605 --> 00:04:16,860 exactly according to plan? 76 00:04:16,885 --> 00:04:22,220 And I think if you listen to this podcast, my guess is you're not a teenager. 77 00:04:22,245 --> 00:04:26,415 You've been around the block a few times, and you know how life is. 78 00:04:26,440 --> 00:04:27,480 That was objectively, right? 79 00:04:27,505 --> 00:04:29,540 You know that... 80 00:04:29,565 --> 00:04:32,340 It's not that everything's going to necessarily turn to poopy 81 00:04:32,365 --> 00:04:34,880 or that what can go wrong will go wrong. 82 00:04:34,905 --> 00:04:37,980 I'm not a pessimist like that, but I am a realist. 83 00:04:38,005 --> 00:04:44,060 What I do know is that when you're embarking on anything, 84 00:04:44,085 --> 00:04:50,300 you're going to have some hiccups, some speed bumps, some adversity as you do it. 85 00:04:50,325 --> 00:04:55,440 I want to talk about it in two different ways here, but generally, I want 86 00:04:55,465 --> 00:04:57,220 to go in with this idea that... 87 00:04:57,245 --> 00:05:03,980 I want to start from this idea that things will occur to us that are not 88 00:05:04,005 --> 00:05:09,740 in line with exactly what we would perhaps hope or like in a perfect world. 89 00:05:09,765 --> 00:05:12,260 But that in and of itself is the perfect world. 90 00:05:12,285 --> 00:05:15,520 In other words, it may sound a little circular at 91 00:05:15,545 --> 00:05:17,740 first, but follow me for a second. 92 00:05:17,765 --> 00:05:23,420 The perfect world that we think about includes the adversities 93 00:05:23,445 --> 00:05:25,360 because there's no other way. 94 00:05:25,600 --> 00:05:29,700 There's just no hypothetical situation where... 95 00:05:29,725 --> 00:05:34,280 I mean, there is a hypothetical, but there's no real-world situation where the 96 00:05:34,305 --> 00:05:37,340 adversity isn't baked in to whatever it is we're doing. 97 00:05:37,365 --> 00:05:41,440 If you're working on your improvement, on your pickle improvement, and say you're 98 00:05:41,465 --> 00:05:47,200 working on a shot, and you're working on the shot, and then you 99 00:05:47,800 --> 00:05:54,735 realize that you misunderstood something from a coach or whatever it is, or you 100 00:05:54,760 --> 00:05:58,180 have something baked in that you didn't realize was there and you didn't see. 101 00:05:58,205 --> 00:06:01,720 You've been working on the shot, and then all of a sudden, it dawns on you or 102 00:06:01,745 --> 00:06:04,960 someone points out to your coach or you'd video yourself. 103 00:06:04,985 --> 00:06:08,000 You're inside one of our online courses and you video yourself 104 00:06:08,025 --> 00:06:10,520 compared to the paradigm. 105 00:06:10,545 --> 00:06:12,575 You're like, Oh, I'm missing this. 106 00:06:12,600 --> 00:06:15,120 Or you come to one of our live events and something clicks in your head, and you're 107 00:06:15,145 --> 00:06:17,040 Oh, I always thought you were supposed to cover lobs like this, but now 108 00:06:17,065 --> 00:06:18,880 I understand it's like that. 109 00:06:19,000 --> 00:06:25,760 One way to look at it is negatively, meaning, Darn it. 110 00:06:26,120 --> 00:06:30,200 Everything would be great but for this hiccup, this pilling that I 111 00:06:30,225 --> 00:06:33,375 have on the paint now, right? What do I do? 112 00:06:33,400 --> 00:06:36,760 A healthier way to look at it, and I would submit to you a more realistic way of 113 00:06:36,785 --> 00:06:41,780 looking at it is, okay, that's just expected, right? 114 00:06:41,805 --> 00:06:47,320 That's part and parcel of what I expected when I started this process was that I was 115 00:06:47,345 --> 00:06:52,780 going to have these hiccups, these bumps, again, the pilling, 116 00:06:52,805 --> 00:06:58,160 and that they're just naturally a part of what I 117 00:06:58,185 --> 00:07:02,980 got into, what I I started, this improvement process. 118 00:07:03,005 --> 00:07:08,660 The healthy approach of looking at it is, okay, it's simply part of it. 119 00:07:08,685 --> 00:07:13,055 The question is, how do I deal with it? 120 00:07:13,080 --> 00:07:16,600 Let me give you a more specific example So let's say that you're working on your 121 00:07:16,625 --> 00:07:21,740 serve and you have a tendency to pull your paddle across your body. 122 00:07:21,765 --> 00:07:28,320 This is a very common mechanical flaw in players' games, is that 123 00:07:28,345 --> 00:07:30,855 they pull the paddle literally across their body. 124 00:07:30,880 --> 00:07:32,780 If you're right-hand, you're pulling it from right to left, 125 00:07:32,805 --> 00:07:34,575 left-hand, left to right. 126 00:07:34,600 --> 00:07:37,560 What ends up happening is, sometimes a ball will go where you want it to go, 127 00:07:37,585 --> 00:07:40,895 sometimes it ends up being pulled out to the same direction you're 128 00:07:40,920 --> 00:07:41,480 pulling your paddle. 129 00:07:41,505 --> 00:07:44,480 If a right-hand play, you're pulling the paddle out to your left, the ball goes 130 00:07:44,505 --> 00:07:45,740 to the left more often than you want. 131 00:07:45,765 --> 00:07:49,560 You lose control over the direction of your shot. 132 00:07:50,240 --> 00:07:52,120 You're working on the serve, right? 133 00:07:52,145 --> 00:07:55,095 You're working maybe on your toss or on your drop. 134 00:07:55,120 --> 00:07:57,400 You're working on your point of contact, you're working on these things, but 135 00:07:57,425 --> 00:08:00,020 you didn't factor follow-throughing. 136 00:08:00,045 --> 00:08:03,660 So you put all this work in, but follow-through is still an issue. 137 00:08:03,685 --> 00:08:07,855 So you then determine follow-through is an issue. 138 00:08:07,880 --> 00:08:11,280 One way to look at it would be to berate yourself because, Oh, my God, I can't 139 00:08:11,305 --> 00:08:14,060 believe I missed that, and I'm such a dummy, and whatever. 140 00:08:14,085 --> 00:08:19,300 Or or to begrudge the fact that you didn't already do it. 141 00:08:19,325 --> 00:08:22,760 Instead, why not look at it like, Okay, the good news is I've 142 00:08:22,785 --> 00:08:26,500 worked on these other parts. Now I'll hone in on the follow-through. 143 00:08:26,525 --> 00:08:30,295 I'm not pulling my paddle across my body like that, and I'll be in a better in 144 00:08:30,320 --> 00:08:33,140 terms of the overall stroke because I already have the other stuff. 145 00:08:33,165 --> 00:08:36,240 In my example, I had put a first coat of paint down. 146 00:08:36,265 --> 00:08:40,260 I already primed, prepped, cut, put a first coat of paint down. 147 00:08:40,285 --> 00:08:44,295 It required maybe, I want to say 30 to 45 minutes of 148 00:08:44,320 --> 00:08:46,960 standing and microfibering, real light sanding and microfibering 149 00:08:46,985 --> 00:08:50,935 to get that knocked off. And then I'm back to regular programming. 150 00:08:50,960 --> 00:08:53,820 I'm going to put my second code on, and everything's going to be fine. 151 00:08:53,845 --> 00:08:57,815 So it's just a more constructive way of doing it, not just the way you think 152 00:08:57,840 --> 00:08:59,040 about it, but then how you react to it. 153 00:08:59,065 --> 00:09:02,640 Do you You just deal with it. 154 00:09:02,665 --> 00:09:04,160 Just handle it and deal with it. 155 00:09:04,185 --> 00:09:05,740 No big deal. 156 00:09:05,765 --> 00:09:10,900 So that's on the pilling thing and on the improvement process. 157 00:09:10,925 --> 00:09:15,820 That's a more appropriate way of processing it. 158 00:09:15,845 --> 00:09:17,440 It's the same when you play. 159 00:09:17,465 --> 00:09:22,020 When you go out to play, you're going to have 160 00:09:22,045 --> 00:09:26,140 things that happen when you play that just don't go the way you want them to. 161 00:09:26,165 --> 00:09:29,940 They're just the nature of the piece, the nature of the game. 162 00:09:29,965 --> 00:09:35,840 I like to say when I play, we have these super messy rallies. 163 00:09:35,920 --> 00:09:38,860 Everybody's trying to do their best, but things are just messy. 164 00:09:38,885 --> 00:09:40,580 Think about it when you've played. 165 00:09:40,605 --> 00:09:43,855 The times that you've won rallies that you definitely should have lost. 166 00:09:43,880 --> 00:09:46,340 You're sitting there going like, I don't have any idea we won that rally. 167 00:09:46,365 --> 00:09:50,320 Then you have rallies that you lost that you clearly, in your mind, should have 168 00:09:50,345 --> 00:09:53,540 won, that put away, and you're like, Oh, my God, how did we lose that? 169 00:09:53,565 --> 00:09:54,700 That's pickleball. 170 00:09:54,725 --> 00:09:56,260 That's just how it is. 171 00:09:56,285 --> 00:10:00,640 When you step out onto the court understanding that you're going to have 172 00:10:01,000 --> 00:10:06,480 adversity and pilling, you're going to have situations that arise or things that 173 00:10:06,505 --> 00:10:10,280 don't go the way that you plan them to go, and understanding that's part and parcel 174 00:10:10,305 --> 00:10:13,975 of the game, I think it's going to help you deal with those situations better. 175 00:10:14,000 --> 00:10:17,400 If you checked out If you listen to the last two episodes of the podcast, the last 176 00:10:17,425 --> 00:10:22,340 two weeks, about the 15% and about how you process that in terms of 177 00:10:22,365 --> 00:10:28,520 it always being there no matter what, those concepts combined with this concept 178 00:10:28,545 --> 00:10:30,980 where you just understand that this is baked in. 179 00:10:31,005 --> 00:10:34,695 The pilling is just baked in to your improvement process, improvement journey 180 00:10:34,720 --> 00:10:37,400 as well as to your play will help you just have a better perspective 181 00:10:37,425 --> 00:10:39,420 and just move forward. 182 00:10:39,445 --> 00:10:43,720 The next time you're facing adversity on your improvement journey, things aren't 183 00:10:43,745 --> 00:10:45,700 going exactly the way you wanted them to go. 184 00:10:45,725 --> 00:10:51,760 Just understand that that hurdle, that obstacle is just part of your process. 185 00:10:51,785 --> 00:10:54,980 It's just baked into your process. 186 00:10:55,005 --> 00:10:56,880 Then that's not the end of the world. 187 00:10:56,905 --> 00:11:02,040 It's It's something that you're going to have 188 00:11:02,065 --> 00:11:06,220 to deal with in order to get to where you want to go, but that's just how it is. 189 00:11:06,245 --> 00:11:14,480 The other thing is allowing yourself to not lose sight of the positives 190 00:11:14,505 --> 00:11:16,180 of the journey itself. 191 00:11:16,205 --> 00:11:20,700 I think a lot of times we focus so much on the final painted room, 192 00:11:20,725 --> 00:11:25,740 and we lose sight of the moments that we're painting, the cutting, the rolling, 193 00:11:25,765 --> 00:11:31,000 the seeing it develop, trying to do your best, focusing on the cutting again, 194 00:11:31,025 --> 00:11:34,695 because that's a pain, but pain in the sense of it's so detailed. 195 00:11:34,720 --> 00:11:36,020 You got to sit there and work on it. 196 00:11:36,045 --> 00:11:38,415 But even the word I use, I said it's a pain. 197 00:11:38,440 --> 00:11:39,800 That's why we're looking at it. 198 00:11:39,825 --> 00:11:42,375 Cutting is a pain because you have to be precise. 199 00:11:42,400 --> 00:11:43,380 But it's also a challenge. 200 00:11:43,405 --> 00:11:45,700 It's like a little puzzle that you try to work on. 201 00:11:45,725 --> 00:11:52,980 I think working on that process for yourself of understanding the nature of 202 00:11:53,005 --> 00:11:56,680 your improvement journey as a whole, including the speed bumps, will allow you 203 00:11:56,705 --> 00:12:01,120 to have a better interaction with that part of your pickle And what that does is 204 00:12:01,145 --> 00:12:04,960 it elevates your entire pickleball 205 00:12:04,985 --> 00:12:08,960 relationship, your entire feeling about everything that you're doing with 206 00:12:08,985 --> 00:12:12,440 pickleball, including those times when you end up with a little bit 207 00:12:12,465 --> 00:12:14,380 of fuzz on your pain. 208 00:12:14,405 --> 00:12:15,360 All right. 209 00:12:15,385 --> 00:12:19,500 The RIF, I'm going to talk about breaking things down into little pieces. 210 00:12:19,525 --> 00:12:25,480 But before we jump into the RIF, I wanted to let you know that we have 211 00:12:25,505 --> 00:12:29,740 partnered with Pickleball Central as our preferred equipment provider. 212 00:12:29,765 --> 00:12:34,080 That means that we have a link that you can use to purchase your items from 213 00:12:34,105 --> 00:12:39,080 Pickleball Central, and that link then helps support our efforts, 214 00:12:39,105 --> 00:12:42,140 including this podcast. We also have a discount code. 215 00:12:42,165 --> 00:12:44,935 It applies to many items on on our site. 216 00:12:44,960 --> 00:12:47,040 There's some items that doesn't apply to, but it applies to many 217 00:12:47,065 --> 00:12:47,900 items on their site. 218 00:12:47,925 --> 00:12:51,240 The standard discount is 10%, but whatever it is, it's more than you 219 00:12:51,265 --> 00:12:53,900 get without it, so might as well try it. 220 00:12:53,925 --> 00:12:56,935 If we can get you to use a link, we'd really appreciate it. 221 00:12:56,960 --> 00:12:59,420 We're not trying to get you to go there and buy anything you wouldn't buy anyway, 222 00:12:59,445 --> 00:13:01,620 but if you're going to buy something that's pickleball related, 223 00:13:01,645 --> 00:13:05,240 you're going to get the best customer service, the best price, and the best 224 00:13:05,265 --> 00:13:07,100 experience at Pickleball Central. 225 00:13:07,125 --> 00:13:10,615 The best way to get the link for that is going to be to go to betterpickable. 226 00:13:10,640 --> 00:13:13,920 com and just simply click on resources and then go to Pickleball Central. 227 00:13:13,945 --> 00:13:15,820 That'll give you the most current information. 228 00:13:15,845 --> 00:13:18,120 I'll put a link in the show notes to betterpickable. 229 00:13:18,145 --> 00:13:20,540 com resources for you. 230 00:13:20,565 --> 00:13:26,800 All right, let's talk about breaking big things down into small pieces 231 00:13:26,825 --> 00:13:29,100 so that they're more manageable for us. 232 00:13:29,125 --> 00:13:34,060 We I did a podcast a few months ago about the... 233 00:13:34,085 --> 00:13:38,060 It was a rift in the podcast, about a 234 00:13:38,085 --> 00:13:44,100 young person who set a record for running by running small chunks without realizing 235 00:13:44,125 --> 00:13:48,740 how many they had run, and then they ended up with a record. 236 00:13:48,765 --> 00:13:52,880 There's other statements like, The thousand-mile journey 237 00:13:52,905 --> 00:13:55,540 begins with one step. Those are all really helpful. 238 00:13:55,565 --> 00:14:00,620 What I wanted to share with you is a personal experience, something I've doing 239 00:14:00,645 --> 00:14:04,860 that I think can help you if you want to work on things like 240 00:14:04,885 --> 00:14:11,700 weight training or even drilling, anything that has a set amount of time or 241 00:14:11,725 --> 00:14:13,940 distance or number. 242 00:14:13,965 --> 00:14:17,980 So if you're doing weight training, you're doing, I need to do 12, I need to do 10. 243 00:14:18,005 --> 00:14:22,495 If you're doing distance on running or time on running, things like that. 244 00:14:22,520 --> 00:14:24,560 What I've been doing is I've been trying to... 245 00:14:24,585 --> 00:14:26,080 Not trying, I actually have been doing. 246 00:14:26,105 --> 00:14:29,320 I've been going to the gym more recently to get some weight training in because 247 00:14:29,345 --> 00:14:32,215 I think it's important as we... 248 00:14:32,240 --> 00:14:34,380 it's important all times in life, but when you get older, 249 00:14:34,405 --> 00:14:38,740 your muscles start to atrophy some, your bones will get more bridal. 250 00:14:38,765 --> 00:14:42,680 You send a signal to the brain by doing weight training. 251 00:14:42,705 --> 00:14:47,540 You send a signal to the brain that says, Hey, brain, I'm not quite done with 252 00:14:47,565 --> 00:14:49,360 these muscles and these bones yet. 253 00:14:49,385 --> 00:14:53,020 If you can help me out by making them a little bit more robust, 254 00:14:53,045 --> 00:14:56,380 that would be helpful. The brain will react. 255 00:14:56,405 --> 00:14:58,695 The brain, it's an energy conservation thing. 256 00:14:58,720 --> 00:15:00,520 It's beyond the scope of what I want to talk about right now. 257 00:15:00,545 --> 00:15:05,575 But the idea is your brain will say, Okay, I need more. 258 00:15:05,600 --> 00:15:08,760 I need those bones to be stronger, and it'll divert energy to that or divert 259 00:15:08,785 --> 00:15:12,615 energy to your muscles to help them become stronger. 260 00:15:12,640 --> 00:15:14,720 Actually, while I'm talking about it, I'll recommend a book. 261 00:15:14,745 --> 00:15:16,180 It's called Move Your DNA. 262 00:15:16,205 --> 00:15:19,095 I'll look up the author while I'm finishing up here, and I'll 263 00:15:19,120 --> 00:15:19,560 give it to you at the end. 264 00:15:19,585 --> 00:15:22,920 But it's a really good book that really helps you understand 265 00:15:22,945 --> 00:15:31,180 these things, and it'll change your view on on how your body works. 266 00:15:31,205 --> 00:15:39,140 It's Move Your DNA by Katie Bowman, K-A-T-Y-B-O-W-M-A-N. 267 00:15:39,165 --> 00:15:42,280 Highly recommend the book to you. 268 00:15:42,560 --> 00:15:47,760 But what I've been doing when I'm doing my exercises is, I'll give you a specific. 269 00:15:47,785 --> 00:15:51,080 Today, I was working on a certain type of exercise that I wanted 270 00:15:51,105 --> 00:15:53,860 to do 12 of each rep. 271 00:15:53,885 --> 00:15:58,880 It was 12 of doing one way, 12 one way, 12 one way, no barrest between. 272 00:15:58,905 --> 00:16:02,860 So that's 36, So one way to do it would be to count to 36 273 00:16:02,885 --> 00:16:06,100 or count to 12 in each of them, each of the different movements. 274 00:16:06,125 --> 00:16:11,380 My experience is that that can be seem daunting to the mind. 275 00:16:11,405 --> 00:16:14,580 Your brain is just 36. Holy moly. 276 00:16:14,605 --> 00:16:18,140 So You're like at 22, then you're at 23. 277 00:16:18,165 --> 00:16:21,500 Even saying it, you're like, Oh, my God, I don't want to do that. 278 00:16:21,525 --> 00:16:28,860 Instead of doing that type of counting, consider 279 00:16:28,885 --> 00:16:31,460 breaking it down into smaller pieces. 280 00:16:31,485 --> 00:16:36,620 I believe it was Muhammad Ali who said that he didn't start counting until 281 00:16:36,645 --> 00:16:41,215 he was fatigued, until it hurt, until he was worn out, because that's really 282 00:16:41,240 --> 00:16:42,655 when it matters, which is true. 283 00:16:42,680 --> 00:16:45,120 He would only count to two or three once he started getting tired, 284 00:16:45,145 --> 00:16:46,575 and then he was done. 285 00:16:46,600 --> 00:16:50,220 I've done that a little bit, too, but what I did today that worked really well for me 286 00:16:50,245 --> 00:16:53,620 was actually count it to four three times. 287 00:16:53,645 --> 00:16:57,080 I counted up to four, counted up to four, counted up to four. 288 00:16:57,105 --> 00:16:59,840 I know it was done with one exercise. 289 00:16:59,865 --> 00:17:02,780 Then the Six exercise, same thing, four and four and four. 290 00:17:02,805 --> 00:17:08,120 Counting to three or four, I think, is an interesting way of maybe breaking down any 291 00:17:08,145 --> 00:17:12,010 big project that you're working on for your body into smaller bite-size pieces. 292 00:17:12,040 --> 00:17:16,010 I haven't yet tried it with time or with distance. 293 00:17:16,040 --> 00:17:21,660 But the distance would be, again, we did a podcast that we talked about that where 294 00:17:21,685 --> 00:17:25,090 the gentleman, the runner, ran 5Ks. 295 00:17:25,120 --> 00:17:29,320 He just ran a bunch of 5Ks and then ended up, I think, running something 296 00:17:29,345 --> 00:17:33,250 like 35K or 40K to set a record. 297 00:17:33,280 --> 00:17:34,975 But he was just focusing on the 5K. 298 00:17:35,000 --> 00:17:37,530 He wasn't thinking about anything more than that, and it really helped him. 299 00:17:37,560 --> 00:17:40,250 You could do the same thing with time, where you basically run 300 00:17:40,280 --> 00:17:41,810 two-minute increments. 301 00:17:41,840 --> 00:17:43,720 Set a time for two minutes, run two minutes, then run two 302 00:17:43,745 --> 00:17:45,770 more, then run two more. 303 00:17:45,800 --> 00:17:50,160 Those are ways of thinking about your process that make them 304 00:17:50,185 --> 00:17:52,530 seem more manageable. 305 00:17:52,560 --> 00:17:57,480 The other way to think about that or to use it for your benefit would be if you 306 00:17:57,505 --> 00:18:00,290 haven't done something before before. 307 00:18:00,320 --> 00:18:04,250 I haven't really ever weight-trained, but I've thought about it. 308 00:18:04,280 --> 00:18:09,120 Instead of making such a big, onerous plan for yourself, I need 309 00:18:09,145 --> 00:18:10,640 to research everything. 310 00:18:10,665 --> 00:18:15,520 I need to have all my Monday, Wednesday, Friday, all mapped out before I even go to 311 00:18:15,545 --> 00:18:19,420 the gym or before I even start working out at home, you have to go to a gym. 312 00:18:19,445 --> 00:18:23,855 Maybe right when this podcast is over, consider standing up 313 00:18:23,880 --> 00:18:24,900 from a chair 10 times. 314 00:18:24,925 --> 00:18:26,895 That's a great exercise. 315 00:18:26,920 --> 00:18:29,480 Listen, if you're not sure, check with your health care provider. 316 00:18:29,505 --> 00:18:31,380 I got to put the There's a qualifier in here. 317 00:18:31,405 --> 00:18:36,460 But seriously, try and do something that is simple, but do it. 318 00:18:36,485 --> 00:18:37,860 That's the key. Do it. 319 00:18:37,885 --> 00:18:39,975 And do it in bite-sized chunks. 320 00:18:40,000 --> 00:18:43,050 So don't make it so big that you don't end up doing anything at all. 321 00:18:43,080 --> 00:18:44,080 Same thing with drilling. 322 00:18:44,105 --> 00:18:47,855 If you want to drill, ask your friends to meet you at the courts 323 00:18:47,880 --> 00:18:51,600 three minutes early, five minutes early, and just hit whatever it is you're working 324 00:18:51,625 --> 00:18:54,770 to hit, your volley, your dink, your serve, whatever, your return, 325 00:18:54,800 --> 00:18:57,680 and just hit three or four minutes of it, and you'll be like, Wow, 326 00:18:57,705 --> 00:18:58,940 that was really helpful. 327 00:18:58,965 --> 00:19:01,290 It doesn't have to be two hours of drilling. 328 00:19:01,320 --> 00:19:05,840 Anyway, so hopefully that helps you get into a habit of doing something or help 329 00:19:05,865 --> 00:19:08,770 you break it down into more bite-sized chunks. 330 00:19:08,800 --> 00:19:10,440 All right, that's this week's podcast. 331 00:19:10,465 --> 00:19:13,860 This will be the final podcast before the holidays. 332 00:19:13,885 --> 00:19:18,520 I'm not sure whether there'll be a podcast right after the Christmas break 333 00:19:18,545 --> 00:19:21,200 because of going to visit some family. 334 00:19:21,225 --> 00:19:27,840 So either we'll put up a best of, we'll go into the archives and find some of the 335 00:19:27,865 --> 00:19:32,280 best of the past and share that with you. 336 00:19:32,305 --> 00:19:35,090 But in any event, I hope you have a happy holiday. 337 00:19:35,120 --> 00:19:39,935 And if we don't speak before then, I will see you in 2025. 338 00:19:39,960 --> 00:19:40,200 Be well.