1 00:00:04,760 --> 00:00:07,535 Hello and welcome to Pickleball Therapy, the podcast dedicated to 2 00:00:07,560 --> 00:00:08,680 your pickleball improvement. 3 00:00:08,705 --> 00:00:12,240 It's the only podcast dedicated to your pickleball mind. 4 00:00:12,800 --> 00:00:15,935 If you're new to the podcast, welcome to the podcast. 5 00:00:15,960 --> 00:00:18,855 We have several new listeners that have been joining us each week, 6 00:00:18,880 --> 00:00:20,520 and I want to give you a hearty welcome. 7 00:00:20,920 --> 00:00:22,760 I introduce myself. My name is Tony Roig. 8 00:00:22,880 --> 00:00:25,040 I am the host of this weekly podcast. 9 00:00:25,520 --> 00:00:29,695 I am a pickleball player, pickleball coach, and pickleball thinker, I would 10 00:00:29,720 --> 00:00:33,960 Today, and I've been doing this podcast for about four years, bringing 11 00:00:34,960 --> 00:00:39,600 helpful information about the mind that you can use while playing pickleball. 12 00:00:39,760 --> 00:00:42,560 But bigger picture, you can use it outside of pickleball, too, 13 00:00:42,640 --> 00:00:48,040 because pickleball is basically like a canvas that you get to use to 14 00:00:48,120 --> 00:00:50,480 expand yourself, to grow yourself. 15 00:00:50,640 --> 00:00:54,855 And so we use pickleball as a tool to allow us to grow in the bigger 16 00:00:54,880 --> 00:00:56,040 picture that is our lives. 17 00:00:56,320 --> 00:01:00,480 So that's how we approach the mental side of Pickleball. 18 00:01:00,920 --> 00:01:05,815 This podcast is a part of a bigger project called Better Pickleball. 19 00:01:05,840 --> 00:01:10,440 So if you're not yet on our mailing list, email list, I highly recommend you do it. 20 00:01:10,560 --> 00:01:11,720 It's betterpickleball. Com. 21 00:01:12,200 --> 00:01:14,040 Actually, you can go on there. 22 00:01:14,160 --> 00:01:18,575 I'll put a link in the notes, we have a prepare to play guide that 23 00:01:18,600 --> 00:01:19,920 you're welcome to download. 24 00:01:20,000 --> 00:01:23,240 Then you'll put your email in, we'll send you the thing, you'll be in the email 25 00:01:23,265 --> 00:01:26,815 list, and you'll get additional information about what we do in our 26 00:01:26,840 --> 00:01:32,040 coaching and helping players realize their full potential inside this sport. 27 00:01:32,760 --> 00:01:35,680 All right, so this week, what I want to do is I want to talk about the other 28 00:01:35,705 --> 00:01:39,160 side of the athletic pillar. 29 00:01:39,440 --> 00:01:43,640 When we think about pickleball, there are three pillars to this sport. 30 00:01:43,960 --> 00:01:45,400 We call them the three pillars of the pickle ball, which we 31 00:01:45,425 --> 00:01:46,980 developed a few years back. 32 00:01:47,200 --> 00:01:51,040 We have the mechanical pillar, which is how to hit the ball, strategic pillar, 33 00:01:51,280 --> 00:01:55,440 what shot to hit when, and the athletic pillar, which is body and mind. 34 00:01:56,400 --> 00:01:59,580 So the mind, super important, but it's one-a-half of the athletic pillar. 35 00:01:59,760 --> 00:02:02,740 There's another other part of the athletic pillar, which is the body. 36 00:02:02,920 --> 00:02:07,535 And I want to talk about that this week because the body definitely impacts how 37 00:02:07,560 --> 00:02:10,680 your mind performs, and having an understanding of that 38 00:02:11,120 --> 00:02:15,295 will help you navigate the mental side of pickleball, the mental side 39 00:02:15,320 --> 00:02:21,295 of life, and also gain the benefits of focusing on the body, of potentially 40 00:02:21,320 --> 00:02:25,215 fixing or improving that side of the house, if you will. 41 00:02:25,240 --> 00:02:30,175 And way to think about it is your mind isn't in a vacuum. 42 00:02:30,200 --> 00:02:31,400 It doesn't exist in a vacuum. 43 00:02:31,520 --> 00:02:36,440 In fact, not to get too far off on this topic, but if you look at 44 00:02:37,320 --> 00:02:42,920 the way scientists think about the body, your body really only has one purpose, 45 00:02:44,320 --> 00:02:46,320 which is to support your mind. 46 00:02:46,600 --> 00:02:49,280 Frankly, it's to feed it. That's the whole thing. 47 00:02:49,400 --> 00:02:51,240 So like, movement is super critical to us. 48 00:02:51,265 --> 00:02:54,440 We'd be able to move is our top priority because, 49 00:02:54,840 --> 00:02:57,855 historically, I mean, nowadays, you still have to move a little bit, I guess, 50 00:02:57,880 --> 00:02:58,960 to the door to get a door-dash. 51 00:02:58,985 --> 00:03:03,135 But particularly back in the day, you had to either walk for your food or hunt your 52 00:03:03,160 --> 00:03:05,160 food or go gather it, things like that. 53 00:03:05,600 --> 00:03:06,960 So you needed to move to get food. 54 00:03:07,240 --> 00:03:09,720 And so that's really the whole premise of the body. 55 00:03:10,000 --> 00:03:11,880 But they're intertwined, the body and the mind. 56 00:03:12,320 --> 00:03:15,655 And so what I want to do is talk about it in three different pieces. 57 00:03:15,680 --> 00:03:18,560 And then at the end, I'll give you some recommendations to either get started with 58 00:03:18,585 --> 00:03:22,295 your body journey or if you're already on one, maybe give you a suggestion that 59 00:03:22,320 --> 00:03:26,200 might spark you to add something else to it. 60 00:03:26,960 --> 00:03:28,520 So let's talk about it generally first. 61 00:03:28,545 --> 00:03:32,320 And I've already started that part of the conversation because you can't 62 00:03:32,400 --> 00:03:35,560 separate the mind from the body. It's just not possible. 63 00:03:35,960 --> 00:03:37,360 They're intertwined. 64 00:03:37,960 --> 00:03:42,680 And so when you think about that, your mind's performance 65 00:03:43,280 --> 00:03:49,455 will in part, be determined by your body's performance or 66 00:03:49,480 --> 00:03:51,295 your body's level of ability. 67 00:03:51,320 --> 00:03:58,455 And by ability, I just mean how healthy is your body, how conditioned is 68 00:03:58,480 --> 00:04:00,560 your body to support your mind. 69 00:04:01,240 --> 00:04:06,255 If your body is not in a great place, then your mind is not going 70 00:04:06,280 --> 00:04:06,840 to be in a great place. 71 00:04:06,865 --> 00:04:12,120 And if you want to think about it very simplistically, just think about 72 00:04:12,520 --> 00:04:16,215 putting something in your body that's not favorable to it. 73 00:04:16,240 --> 00:04:18,320 And you can just think like alcohol. 74 00:04:18,480 --> 00:04:20,900 And I got nothing against alcohol. I'll have a drink here. 75 00:04:20,925 --> 00:04:23,855 I don't mind a little sip of bourbon and things like that. 76 00:04:23,880 --> 00:04:30,255 But if you continue to add that to your body, you overwhelm your body, And all of 77 00:04:30,280 --> 00:04:32,120 a sudden your mind can't function as well. 78 00:04:32,320 --> 00:04:35,095 But that's because of your body, stuff you put into your body. 79 00:04:35,120 --> 00:04:36,380 And it works the other way as well. 80 00:04:36,405 --> 00:04:41,175 The better your body is in terms of vitamins and things like that, then 81 00:04:41,200 --> 00:04:44,400 everything's going to be tuned up and your mind is going to be better able to 82 00:04:44,425 --> 00:04:46,160 do the things that it needs to do. 83 00:04:46,920 --> 00:04:49,920 Personally, I've been on a journey of... 84 00:04:50,080 --> 00:04:51,735 I'm focusing on a couple of things. 85 00:04:51,760 --> 00:04:57,600 I'm focusing on strength, and I've been focusing on mobility, flexibility. 86 00:04:58,000 --> 00:05:05,735 So one thing that I'm almost able to do is a full squat down on your heels, heels 87 00:05:05,760 --> 00:05:07,520 on the floor, squat all the way down. 88 00:05:07,880 --> 00:05:11,160 I'm not quite there yet, but I've gone from, I would say, 89 00:05:12,040 --> 00:05:18,215 about two and a half inch, three inch heel lift to maybe a half inch, three quarter 90 00:05:18,240 --> 00:05:24,495 inch heel lift, which means that there's much more flexibility in my hips and in 91 00:05:24,520 --> 00:05:27,280 all that area, in all that critical area. 92 00:05:27,920 --> 00:05:30,600 When you think about it, When you were... 93 00:05:31,000 --> 00:05:33,740 Everybody who's listening to this, when you were a baby, you could do it. 94 00:05:33,765 --> 00:05:35,935 When you were a child, you could probably do it. 95 00:05:35,960 --> 00:05:40,440 Then little by little, we start losing that flexibility, that mobility. 96 00:05:40,800 --> 00:05:42,900 That's one thing, and the other thing is strength. 97 00:05:42,925 --> 00:05:49,320 But what I find is my trips to the gym to do my exercises are 98 00:05:49,840 --> 00:05:51,800 very good, not just for my body. 99 00:05:52,520 --> 00:05:55,815 They're very good for my mind, because what I know is that when I leave 100 00:05:55,840 --> 00:05:59,175 the gym, I always have more energy. I feel better. 101 00:05:59,200 --> 00:06:02,695 I feel If I've been having a rough morning or something, and I go to 102 00:06:02,720 --> 00:06:04,495 the gym, I leave the gym. 103 00:06:04,520 --> 00:06:05,560 It's not that everything's roses, right? 104 00:06:05,585 --> 00:06:10,175 I'm not suggesting that to you, but everything is a little bit better. 105 00:06:10,200 --> 00:06:15,055 If we went into the gym and it was a dark shade of gray, now it's a light 106 00:06:15,080 --> 00:06:16,440 shade of gray, and that's better. 107 00:06:16,880 --> 00:06:26,480 So the exercise in your body has a direct, in the moment, positive impact. 108 00:06:27,080 --> 00:06:32,135 And it also is going to have some long term positive impacts for your body, 109 00:06:32,160 --> 00:06:35,100 injury prevention, all that type of stuff, but also for your mind, 110 00:06:35,360 --> 00:06:38,575 because your mind doesn't have to be worried that much about... 111 00:06:38,600 --> 00:06:42,295 If you're injured, your brain is processing pain information while 112 00:06:42,320 --> 00:06:44,900 you're trying to do other things. It's just distracting your brain. 113 00:06:44,925 --> 00:06:50,815 So there's a lot of benefits generally to engaging in some body work. 114 00:06:50,840 --> 00:06:53,160 And I'll talk at the end a little bit about that idea. 115 00:06:55,080 --> 00:06:58,720 Then the second component I wanted to talk about was in the particular moment. 116 00:06:59,120 --> 00:07:03,520 And here, what I want to focus on here are things like, hydration 117 00:07:04,240 --> 00:07:07,760 is a good one, or sleep is a good one. 118 00:07:07,880 --> 00:07:09,480 And food is also important. 119 00:07:09,960 --> 00:07:13,335 But what happens is you're out there playing, and all of a 120 00:07:13,360 --> 00:07:14,480 sudden, you can't focus. 121 00:07:15,480 --> 00:07:20,375 So our initial reaction is, why can't I focus? 122 00:07:20,400 --> 00:07:24,935 What's going on? I got to double down on my 110 %. 123 00:07:24,960 --> 00:07:26,640 I got to get in the zone, whatever, those types of things. 124 00:07:26,665 --> 00:07:27,820 Let's go, that stuff. 125 00:07:28,360 --> 00:07:32,000 But what happens if you haven't hydrated correctly. 126 00:07:33,360 --> 00:07:38,440 I don't care what you do in terms of getting yourself psyched or whatever. 127 00:07:39,240 --> 00:07:40,040 Focus is not coming. 128 00:07:40,880 --> 00:07:43,560 Focus is not coming because you're dehydrated. 129 00:07:44,200 --> 00:07:46,695 And your brain He's like, I'm dehydrated, man. 130 00:07:46,720 --> 00:07:47,855 I'm going to survive a motor. 131 00:07:47,880 --> 00:07:51,000 I got time for no volleys and dinks and whatever else you want to hit. 132 00:07:51,680 --> 00:07:56,200 And then if you think about a similar corollary, there would be electrolytes. 133 00:07:56,840 --> 00:07:58,320 Your body runs on electrolytes. 134 00:07:58,920 --> 00:08:00,440 And I'm not going to too far down this path. 135 00:08:00,465 --> 00:08:05,240 But for instance, you could die from drinking too much water. 136 00:08:06,120 --> 00:08:08,040 It's happened. 137 00:08:08,560 --> 00:08:10,415 Actually, it's not infrequent, but it happens. 138 00:08:10,440 --> 00:08:12,620 And the reason it happens is because you dilute the electrolytes 139 00:08:12,645 --> 00:08:13,815 in your bloodstream. 140 00:08:13,840 --> 00:08:18,455 And so your Basically, your heart stops because the nerves can't 141 00:08:18,480 --> 00:08:19,780 send signals anymore. 142 00:08:20,080 --> 00:08:22,320 That's a body function of your mind. 143 00:08:23,040 --> 00:08:26,520 It's the physical way in which signals are transmitted inside your body. 144 00:08:27,000 --> 00:08:30,760 And so electrolytes are important, hydration is your water. 145 00:08:31,080 --> 00:08:32,840 Also energy. 146 00:08:33,080 --> 00:08:38,575 Let's say all of a sudden you're like dragging on the 147 00:08:38,600 --> 00:08:41,695 court, and then afterwards you're like, Yeah, I didn't have 148 00:08:41,720 --> 00:08:42,375 lunch today, or whatever. 149 00:08:42,400 --> 00:08:44,220 I didn't have breakfast, or whatever it is. 150 00:08:44,760 --> 00:08:46,135 I don't know what to tell you. 151 00:08:46,160 --> 00:08:48,975 Your body and your mind function on energy. 152 00:08:49,000 --> 00:08:52,695 And if you want to look at energy consumption, Google it. 153 00:08:52,720 --> 00:08:55,680 Look how much your mind consumes of the calories that you intake. 154 00:08:55,920 --> 00:08:57,660 Now you're in the middle of a game. 155 00:08:57,960 --> 00:09:00,975 It's a competitive game, meaning it's challenging. 156 00:09:01,000 --> 00:09:03,700 You're trying to solve it. You're trying to figure stuff out. 157 00:09:03,840 --> 00:09:07,615 You're taxing your brain, and your brain's like, I'm sorry, but you 158 00:09:07,640 --> 00:09:09,120 chose not to feed me. 159 00:09:09,400 --> 00:09:10,895 I got nothing left in the tank. 160 00:09:10,920 --> 00:09:15,335 Those are particulars that you can look at in terms of your performance and 161 00:09:15,360 --> 00:09:21,415 understand that your lack of focus or your dragon, or I can't read the outball in 162 00:09:21,440 --> 00:09:24,040 time, whatever it is that's happening to you on the cord, 163 00:09:25,040 --> 00:09:30,455 work backward and find out, was there a part of the body that I neglected and that 164 00:09:30,480 --> 00:09:35,760 now I'm feeling the consequences of in my mind because those two work together. 165 00:09:36,600 --> 00:09:39,000 And then the last one I want to talk about before I give you a couple of 166 00:09:39,025 --> 00:09:42,800 suggestions is the expectations idea. 167 00:09:43,520 --> 00:09:45,380 Now, some of these you have control over. 168 00:09:45,405 --> 00:09:49,495 And what I mean by that is, for instance, you don't want to hydrate. 169 00:09:49,520 --> 00:09:51,000 That's your choice. 170 00:09:51,600 --> 00:09:54,535 Electrolytes, there's different types of electrolytes, 171 00:09:54,560 --> 00:09:56,895 so I'm not telling you which ones you should use, whether it's like something 172 00:09:56,920 --> 00:09:59,520 that has sugar in it, not have sugar in it, pre-bottled, whatever. 173 00:10:00,040 --> 00:10:02,935 But you're an intelligent human being. 174 00:10:02,960 --> 00:10:06,280 You have a supercomputer inside your pocket with your phone, so you 175 00:10:06,400 --> 00:10:07,655 can look at different ideas there. 176 00:10:07,680 --> 00:10:09,120 Pickle juice works really well, stuff like that. 177 00:10:09,145 --> 00:10:12,520 But it's your choice, whether you want to do that or not. 178 00:10:12,960 --> 00:10:15,200 Last week, we talked about control and agency, and you have a ton of 179 00:10:15,225 --> 00:10:17,015 control in the agency over this. 180 00:10:17,040 --> 00:10:19,540 If you're listening to a podcast, check that one out. 181 00:10:19,600 --> 00:10:25,575 But the third thing I want to talk about is not beating yourself up when your 182 00:10:25,600 --> 00:10:28,095 mind can't perform because of your body. 183 00:10:28,120 --> 00:10:31,800 In particular, I mean, listen, don't beat yourself up at all, anytime. 184 00:10:32,400 --> 00:10:35,335 But let's say you're not performing well and you think about it, 185 00:10:35,360 --> 00:10:37,500 you're like, You know what? Because this happens to me. 186 00:10:38,000 --> 00:10:40,375 When we do camps, I get into it. 187 00:10:40,400 --> 00:10:42,520 I'm coaching, I'm doing my thing, and I look in my water bottle and 188 00:10:42,545 --> 00:10:45,680 it's still seven eighths full. 189 00:10:45,840 --> 00:10:47,960 And we've been on the court for four hours in the sun. 190 00:10:48,240 --> 00:10:49,615 And so I'm dehydrated. 191 00:10:49,640 --> 00:10:50,720 And I can see it in my... 192 00:10:50,745 --> 00:10:54,880 Your eyes get whatever, the bottom of your eyes and all that stuff. 193 00:10:55,120 --> 00:10:58,920 So I know what the effects are of not hydrating. 194 00:10:59,000 --> 00:11:04,175 And so you want to make sure that you're hydrating. 195 00:11:04,200 --> 00:11:05,560 And so when you hydrate... 196 00:11:06,080 --> 00:11:07,960 I mean, hydrating is something you have a choice. 197 00:11:07,985 --> 00:11:11,840 But if you don't hydrate and you have a lack of focus, don't beat yourself up. 198 00:11:12,280 --> 00:11:13,420 What you want to do is just notice it. 199 00:11:13,445 --> 00:11:19,000 What I started doing in camps is I've been adding electrolytes to my water, not 200 00:11:19,160 --> 00:11:20,855 necessarily because I need the electrolytes. 201 00:11:20,880 --> 00:11:22,280 It's more because I want the flavor. 202 00:11:22,305 --> 00:11:25,320 The flavor lets me drink more. That's just my trick. 203 00:11:25,720 --> 00:11:27,255 So that's a trick that I use. 204 00:11:27,280 --> 00:11:30,935 Those are things that you can do to encourage yourself to to hydrate 205 00:11:30,960 --> 00:11:31,960 better and things like that. 206 00:11:31,985 --> 00:11:36,615 But the key here, and the third point is be realistic with yourself, 207 00:11:36,640 --> 00:11:37,780 be reasonable with yourself. 208 00:11:37,805 --> 00:11:41,575 When you have a drop in focus, if it's because you didn't hydrate, just make a 209 00:11:41,600 --> 00:11:44,020 note of it, and then next time, try and hydrate better. 210 00:11:44,280 --> 00:11:46,500 But there are going to be times that you're going to have 211 00:11:46,960 --> 00:11:51,255 difficulties with your seeing the ball, reacting in 212 00:11:51,280 --> 00:11:53,120 time, making the right decisions. 213 00:11:53,600 --> 00:11:56,320 And it can be something like, I didn't sleep well last night. 214 00:11:57,000 --> 00:11:58,560 It's not that I didn't sleep because I chose to. 215 00:11:58,585 --> 00:11:59,920 I just couldn't sleep well. 216 00:12:00,000 --> 00:12:01,695 I didn't have control over that. 217 00:12:01,720 --> 00:12:04,960 Okay, then that's who you are today. That's okay. 218 00:12:05,440 --> 00:12:07,735 I had food poisoning or something, whatever. 219 00:12:07,760 --> 00:12:10,960 I'm like, I'm coming back from the flu or whatever it is. 220 00:12:11,640 --> 00:12:15,480 Don't expect your mind to be at 100 % when you have your body not at 100 %. 221 00:12:15,760 --> 00:12:18,295 So expectation is really important. 222 00:12:18,320 --> 00:12:21,415 Don't beat yourself up and try and find the right cause of it. 223 00:12:21,440 --> 00:12:23,160 If it's something you have control over, don't beat yourself up. 224 00:12:23,185 --> 00:12:24,880 Note it, fix it, next time. 225 00:12:25,160 --> 00:12:28,535 If it's something you don't have control over, then okay, I'm doing the best I can 226 00:12:28,560 --> 00:12:30,600 under the circumstances and everything is copacetic. 227 00:12:31,360 --> 00:12:33,120 All right, here's a couple of ideas here for you. 228 00:12:33,145 --> 00:12:37,815 If you haven't started any workout thing before you do anything, if you're not 229 00:12:37,840 --> 00:12:39,815 sure, check with your medical provider. 230 00:12:39,840 --> 00:12:42,240 Just don't hurt yourself doing these things. 231 00:12:42,680 --> 00:12:46,760 But I would always recommend starting out very light with this process. 232 00:12:47,840 --> 00:12:51,455 For instance, I'll go to the gym almost every day. 233 00:12:51,480 --> 00:12:53,960 I try and find some time. Sometimes I just go for 20 minutes. 234 00:12:54,480 --> 00:12:57,655 I only have 20 minutes that day. I'll do the 20 minutes. 235 00:12:57,680 --> 00:12:59,295 I'm doing my 20 minutes if I can. 236 00:12:59,320 --> 00:13:00,735 Sometimes I'll be in I can go for 45 minutes. 237 00:13:00,760 --> 00:13:03,040 Sometimes I can go for 20 and I end up with 40, whatever. 238 00:13:03,360 --> 00:13:10,735 But don't let perfection be the enemy here, where if I can't assign three hours 239 00:13:10,760 --> 00:13:12,655 to my workout today, I'm not going to do it. 240 00:13:12,680 --> 00:13:14,960 Okay, why not do five minutes if that's all you have? 241 00:13:15,520 --> 00:13:20,095 So some things you can do is working on the body, on your strength 242 00:13:20,120 --> 00:13:21,400 of your body is super simple. 243 00:13:21,600 --> 00:13:24,495 Again, check yourself before you do these things, make sure you're 244 00:13:24,520 --> 00:13:25,540 comfortable doing them. 245 00:13:25,720 --> 00:13:28,180 Something as simple as just getting in and out of a chair 10 times, 246 00:13:28,205 --> 00:13:29,935 slowly and in control, right? 247 00:13:29,960 --> 00:13:33,360 Stand up, sit down, sit down 10 times under control. 248 00:13:33,920 --> 00:13:36,620 You're going to feel it probably in your legs if you haven't worked out in a while. 249 00:13:36,645 --> 00:13:39,960 Another one that is a full body workout, believe it or not, 250 00:13:40,600 --> 00:13:43,480 is you just lay down on the floor completely on your back, 251 00:13:44,160 --> 00:13:48,000 and then slowly, you stand up slowly under control, 252 00:13:48,640 --> 00:13:51,415 and then you get back down again, and then you get back up and do that 10 253 00:13:51,440 --> 00:13:53,020 times, and you might be out of breath. 254 00:13:53,045 --> 00:13:55,055 That happens, too. 255 00:13:55,080 --> 00:13:58,440 So the strengthening, you can do all sorts of things. 256 00:13:58,520 --> 00:14:01,240 Recommend starting, I think legs are a really good place to start. 257 00:14:01,265 --> 00:14:02,615 They're a huge muscle group. 258 00:14:02,640 --> 00:14:06,040 They do a lot of work for you, and you get a lot of benefit from that. 259 00:14:06,960 --> 00:14:11,015 The other thing you can do is, if you want to do cardio, for instance, if you want to 260 00:14:11,040 --> 00:14:14,920 work on your cardio, walking, folks, amazing. 261 00:14:15,480 --> 00:14:17,495 It's low impact on the body. 262 00:14:17,520 --> 00:14:19,375 It's what your body is designed to do. 263 00:14:19,400 --> 00:14:21,100 It's what we started this whole conversation with. 264 00:14:21,125 --> 00:14:22,800 Movement to find food, walking. 265 00:14:23,320 --> 00:14:26,535 Walking is super good for you. 266 00:14:26,560 --> 00:14:30,095 Then the other thing you can do is you can do some light stretching, just 267 00:14:30,120 --> 00:14:32,340 a little bit, little by little. You don't do anything crazy. 268 00:14:32,600 --> 00:14:34,135 There's a ton of stuff on YouTube. 269 00:14:34,160 --> 00:14:37,375 I'm not going to belabor this point because there's a million videos out there 270 00:14:37,400 --> 00:14:40,160 on YouTube that'll explain them to you and help you out with them. 271 00:14:40,560 --> 00:14:46,455 But you can do some stretching of your legs, of your hips, of your shoulders. 272 00:14:46,480 --> 00:14:49,400 Particularly, if you have an area that's particularly troubling you, 273 00:14:50,400 --> 00:14:53,615 look at it and see if a stretching will help it, maybe some 274 00:14:53,640 --> 00:14:54,780 strengthening will help it. 275 00:14:54,805 --> 00:14:59,015 I will tell you this, and this is not medical advice, so I'm not a doctor, but I 276 00:14:59,040 --> 00:15:02,055 will tell you that my My personal experience and anecdotally from others who 277 00:15:02,080 --> 00:15:04,880 I know, plus I think you can make a common sense correlation here, 278 00:15:06,200 --> 00:15:12,095 is that when I've experienced either shoulder or arm issues, like elbow, 279 00:15:12,120 --> 00:15:17,095 forearm, shoulder issues, with Then what I can do, some strength 280 00:15:17,120 --> 00:15:21,055 training has helped me because what it's done is allow my body to 281 00:15:21,080 --> 00:15:25,135 then rebuild that area and to make it a little bit stronger, a little more 282 00:15:25,160 --> 00:15:28,600 resilient, a little less likely to feel the pain and get injured again. 283 00:15:29,040 --> 00:15:31,495 So Those are some areas you can start in. 284 00:15:31,520 --> 00:15:33,760 If you're already doing some of them, maybe add something else. 285 00:15:33,785 --> 00:15:36,255 So let's say you already walk every day. Kudos. 286 00:15:36,280 --> 00:15:37,455 That's awesome. Keep doing it. 287 00:15:37,480 --> 00:15:39,620 And maybe add a little bit of strength training at the end of it 288 00:15:39,645 --> 00:15:40,935 once your body's warmed up. 289 00:15:40,960 --> 00:15:44,280 If you're already doing a little bit of strength training, maybe add a little bit 290 00:15:44,305 --> 00:15:49,175 of cardio in there, or add some flexibility and mobility. 291 00:15:49,200 --> 00:15:51,320 There's all sorts of programs you can use out there. 292 00:15:51,720 --> 00:15:54,480 If you're not sure what to do and you want to get started, 293 00:15:55,280 --> 00:15:56,640 Taiji is actually really good, too. 294 00:15:56,665 --> 00:15:58,815 Taiji is amazing. Qigong is amazing. 295 00:15:58,840 --> 00:16:03,280 Our friendly Holden has a whole program on Qigong that's available. 296 00:16:03,760 --> 00:16:05,375 So it's really good stuff. 297 00:16:05,400 --> 00:16:09,535 But if you're not really sure what to do, you want to get started, if you go to the 298 00:16:09,560 --> 00:16:12,335 In2Pickle YouTube channel, there's a playlist called Tone. 299 00:16:12,360 --> 00:16:14,520 I'll put a link in the show notes, but it's like Tony's Favorite 300 00:16:14,545 --> 00:16:15,815 Work or something like that. 301 00:16:15,840 --> 00:16:18,135 And there's just some stuff, and there's some hip opener stuff. 302 00:16:18,160 --> 00:16:19,175 There's some mobility stuff. 303 00:16:19,200 --> 00:16:20,280 There's Tai qi's in there. 304 00:16:20,520 --> 00:16:23,440 I'll see if I can find something from Lee, and I'll put it in there. 305 00:16:23,560 --> 00:16:26,240 Anyway, so that'll get you down the road. 306 00:16:26,360 --> 00:16:32,295 But definitely remember that your body is a part of your mind. 307 00:16:32,320 --> 00:16:33,855 It's not separate from your mind. 308 00:16:33,880 --> 00:16:37,975 And so if you want to improve your mind, don't sleep, or do sleep 309 00:16:38,000 --> 00:16:39,095 on your body, actually. 310 00:16:39,120 --> 00:16:41,260 Sleep a lot, but don't sleep on the body in terms of a concept. 311 00:16:41,800 --> 00:16:44,135 All right, that's this week's podcast. I hope you enjoyed it. 312 00:16:44,160 --> 00:16:46,495 If you have a minute to rate and review it, really appreciate it. 313 00:16:46,520 --> 00:16:48,360 And as always, consider sharing with your friends. 314 00:16:48,385 --> 00:16:53,080 If you are benefited from this podcast, my guess is they might. 315 00:16:53,880 --> 00:16:56,200 Hope you have a great week, and I'll see you in the next episode 316 00:16:56,225 --> 00:16:57,580 of Fingalball Therapy. 317 00:16:57,640 --> 00:16:57,800 Be well..