 First question is from land three Emma. What are the physical and mental signs of overtraining? This is a good question because if you're really Dedicated to working out if you're really into it if you're a fitness fanatic and you love it It gets easy to ignore the signs of overtraining until they get really really loud Okay, because if you love working out you probably love the struggle the pain the sweat Getting sore probably doesn't bother you so when that gets worse and harder. It's like oh good I'm just gonna push harder. I'm gonna keep going just got a barrel through it And so it's important to identify these signs and signals because what you don't want to do Here's what overtraining can do it can actually not only halt progress, but actually start to you start to go backwards I've done this to myself many times where I keep going keep going keep going not only did I stop progressing But I started to go backwards in my strength and in my stamina and once you get to that point It's hard to come out of it. So some of it here's some of the easiest signs for me. Okay Lingering achiness and stiffness in my joints. That's a big one Yeah, so where you feel like strain muscle strain like the insertion point of my pack or my you know My break your ready Alice muscle or you know areas like that where you know They kind of just they don't seem to get better They're just kind of always lingering and then I got to warm up more and stretch them more before my workouts So that's a big one the other one is and this one is this one is pretty consistent with for me at least and for For a lot of clients have trained. I start to get crappy sleep I start to I'm exhausted and tired But I get that restless sleep where you you wake up a lot throughout the night or you toss and turn And you can't just get into that deep sleep and then you wake up even more fatigue That was a clear one for me. Sometimes I think this is actually Harder for the advanced lifter Sometimes I think that like to your point of you know, you've been you've you've trained through soreness You've trained through a tired day You've trained through a day where you didn't get very much sleep and then you felt better after you trained And so you've been conditioned to you know push through no days off, right? I mean, that's a you know popular hashtag and you see it on social media all the time And so I think it's actually harder for somebody who's advanced sometimes to read some of these signals Because of that I think you know a subtle one that is hard to really catch for a lot of people is like a real hard Plateau in your training where you you're not progressing anymore Or you may even see like you go to the gym and you were weaker this week than you were the week before and Some people just kind of chalked that up as oh, it's I'm off today or wasn't a good day or whatever But that could also be a sign that you probably need to rest a little bit more or feed a little bit more or pay Attention to what your sleep is or pay attention to the volume of your training The other though the one for me that I the that I the two that I like kind of watched the most Is like you when I'm I because I do it a lot still is overreaching. I did it a little bit today I'm like I'm my low back is sore way more sore than it should be why'd you push too hard Did you work out with someone? I worked out with Doug dude You worked out with the Beast don't be fooled by that guy. Yeah, he's the ever-living. Yeah I just you know, I made the mistake of like Doug's like are you gonna use the dog the platform or I say Doug I'll just do whatever you're doing. You just Also, he starts stacking the plates on them like oh this mother f**ker today Jumping up. I can after I come in I can't back out and be like oh good. Take one of those off. Yeah, you're the trainer Yeah, I can't do that. Yeah, so yeah, I know so I'm paying but that's just it right a big classic example Of I over trained I did not need to either lift as much weight as as Doug was doing for that Or as many reps as I was doing I've could have done maybe, you know Half of that and probably got just as good of a workout for myself So those are the that's the first one and then the other one is you said is the achy joints when I was Training heavy and hard and and consistent like, you know, five to seven days a week every week The first thing that would always let me know that I was trained over training was my joints My knees my elbows, you know battling that stuff all the time I felt like I was beginning to spend as much time trying to recover from that You know, doing deep-tissue massage doing all these mobility drills and stuff because everything was aching putting myself back together Just so I could go hammer to get in the gym and really if I just scale back a bit on the volume or the intensity I could really solve that and a lot of times for advanced lifters It's because you're staying in a phase too long, you know You could be you could be over training that way of training for too long of a period of time And one of the best things you do is just transition out of that and give your body a different signal Well, also to tie in kind of what you guys both are saying like all those factors for sure But energy and motivation Uh, sort of like ties that all in together for me and I pay attention to that in terms of what I'm bringing Into each workout and and I never used to really care so much about that going into workouts because I was in that mentality of like I'm going to do this by hell or high water regardless of like how my body feels or You know, whatever it is. It's like a mental discipline thing more than anything And that would mask a lot of these signals that my body was telling me you didn't get enough sleep You overreach your two sore Uh, you know all these factors you have joint pain, uh, you know that all plays into Uh, really realizing that um, you you can you can get to a place where you charge up You get more energy after you work out Going into the next day and I didn't really know that was a thing until I started to pull back The intensity and really scale that to find what the appropriate amount was specifically for me, uh, and and that just changed the game That changed the whole environment for me in terms of like, uh, you know Getting gains but also like breaking through plateaus and then going, you know, even further than I've ever been before