Essential Objective Metrics for Coaches

the metrics that we're working with are they like do they take those metrics themselves do you guys take them for them yep good question straight away even in the cert 3 and 4 it's like they go oh you know you should have a blood pressure monitor and you should do that with your clients and I'm like who owns a blood pressure monitor no one puts their hand up but me and I'm like does anyone know how to use it what does it mean no one's got an idea I did a seminar today at a very large class at a very large facility, how many of you guys take a cleanse blood pressure? Three people out of like fucking 40. Yeah. Okay. Let's talk about why that's bad. Right? The blood pressure cuff is easy to use. Right? We're no longer where you have to have a stethoscope and all that. You just put the fucking machine on. Hits a button. If you can't fucking do that, you're too stupid to be training people anyways. All right? So if you come to my foundations course, I'm like, here's a blood pressure cuff. Let me show you how to use it. You're like, I'm going to be like, here's a refund and a manual to McDonald's. Go work at McDonald's. Fuck you know. But, you know, it depends. So trainers should have a blood pressure cuff. They should have it in their office. Client comes in, sits down for seven or eight minutes. You take the blood pressure. Okay, Karen, this is not good. This is what it means. I highly suggest you get your own. This is the one I use. It's $70. at the chemist. Go get one. If you don't want to get one, you can use this, but optimal results, I'd probably get that. Now, your clients are spending a lot of money to train. They have a lot of disposable income. If they understand that this is their health, they're more apt to buy it. So, you've got that. That's the big thing because you can't take blood pressure through the phone. Now, with a smartphone, all your clients are going to have a smartphone. You're not going to have a fucking client paying you $100 an hour rocking up with a flip app and knocking you out. you know, they're still like fucking 2G and they're like, oh, I can't, I can't get any fucking reception here, right? And so, that's not going to happen. So, they're got, you know, Android, iPhone, whatever the fuck, you know, they can get, they can get an app, there's always an app for that, Instant Heart Rate, Argus, A-R-G-U-S, you can do Instant Heart Rate on that, and it goes through the camera. Yeah, you don't need to put your thumb on it. Yeah, put your index finger, yeah, put it on there, within a couple of seconds you have your heart rate, it's fairly accurate. It's accurate enough to trend data. Yeah, and so that's something they can do at home, no problem. HRV, we like to use a heart rate strap that does heart rate and heart rate variability. The Polar H10 we like to use a lead HRV Everything that I done at Muscle Nerds is standardized on that Joel Jameson work Is he the 8weeks 8weeks yeah the Morpheus guy Yeah, I've got a Morpheus van. I've never used one. The only thing that I'm a little on the fence about is that, like, how do you feel is a question that teaches you. Ah, yeah. So part of the questions that I ask, it's like, how much sleep did you get? So you put it in, but then it says, like, how sore are you out of 1 to 5? and it's like just for me like I feel really is it a little bit of soreness like it's just a couple of subjective parameters so I find it hard some days for me to answer so I'm like well how big of a role does it play that's the problem with subjective things especially when you have a one to five if it's one to ten okay now I can kind of I'm kind of like a six seven but if you go one to five it's like I'm kind of like a four or three I can't put up I'm kind of like a three and a half and then you start getting anxious about it right So it gives you this score, and this score is dependent on the five answers, which is the sleep, your beats per minute over two and a half, so your BPM over two and a half, and then, yeah, it does like the, how sore are you, how do you feel? And then it gives you HRV, yeah, and a recovery score. You know, the thing is, I bought one of those with a pre-sale. Yeah. I got it. I never, I didn't have time to figure out how to use it. Yeah. I never used the thing. Yeah, it's, yeah. Yeah. The training thing's not too bad. The HRV through the phone, I hadn't had for that for a while. I found that my low recovery score back as I was feeding PBs in the gym, so I just stopped using it. You have to know how to use it too. With Elite HRV, here's the thing, when people come to the courses, it doesn't matter how many times you tell them something, they're going to fuck it up. On Elite HRV, they have the little dial with the parasympathetic sympathetic and then tell you you shouldn't train to do your two parasympathetic. We don't use that. And they always tell me, I've got a nine, what does this mean? Motherfucker, I told you ten fucking times we don't use that. Stop. It's the fucking 50 to 100. What do you not understand about this? And they'll come to the thing three times. I'm like, okay, we need to get your parasympathetic system set before you come to class. Because you're not fucking remembering anything. But you have to know what the numbers are. Do you use the strap though? Yep, I use the strap on. Do you find the, so you can do HIV through the camera as well? Yes. Are they accurate? Yeah, they're within a couple of beats, you know. I've never had a problem with them. When I've measured, because I had a burner phone, not like I'm a drug dealer or anything, I had one that was an old iPhone and a new one. And so I was like, okay, I'm going to use a finger on one and I'm going to use a strap on the other. I was like, oh, they're only like one or two beats off. That's pretty fucking accurate. And we got a few data points for that. And I'm like, all right, so that's a good standard. HRV for training makes one that you can use the hard-to-strap on or you can use the finger. The problem is I don't have a standard for the range because Elite HRV is 50 to 100. and HRV for training is like 1 to 10. So I'm still working on, I need enough people that's giving me data to kind of figure out where that goes. So blood pressure, HRV, resting heart rate. And we like waking. We like everything waking. Like the morning routine is you wake up, you have your equipment next to your bed, you put the heart rate cuff on, you put the strap on, you sit up in bed, hit the button three minutes open reading on elite hrv and now within three minutes you have all three of those data points yeah right yeah boom done so upon waking the best time of the day to get the metrics on those i like it because hopefully you haven't had anything that stressed you out unless you need an alarm clock to wake up which gives me all the information i need to know if you need the alarm plug to wake up i don't need you to take these metrics yeah there's a poor like so this might be getting a bit too like out there but there's like a poor like sleep wake cycles caving rhythm ulcer any of that like that cortisol awakening response and elevated blood pressure and all that stuff that's supposed to happen like is that got anything to do with anything i'm sassy i was curious i just like every statement you're doing Hey, ah. Hey, ah. It's like, I have no fucking idea. Hopefully someone will tell me. Are you born Italian? I'm Maltese, so yeah. Hey, forget about it. Hey. Okay. The untouchable, yeah. Look okay so you thinking downstream effect Yeah I thinking upstream effect Yeah Everything trickles down Work on things as high as you can get them right Yeah So at the top of the pyramid what do we have The brain Okay. When people talk about, the majority of the industry talks about symptoms. Yeah. They're talking about effect. I'm talking cause. Sure. Right? So if you're not sleeping and you cannot control circadian rhythm, where does that start? Yeah. In your head. Yeah. I'm going to work on my circadian rhythm. Yeah, good fucking luck with that. Right? Why don't you work on what regulates your circadian rhythm? Like working on the brain and the eyes and things like that. Making sure that the minute you wake up, try to get some sunlight in your eyes. Try to wake up at the same time every day. Have a really good morning routine and a really good bedtime routine. Get the fuck off your goddamn electronics at night. People are like, oh, I'm going to wear blue blocker glasses. You're going to wear these goddamn orange goggles in your sitting, in your fucking living room. You know what's really bad? wearing those so you can work until 2am on your fucking laptop. How about you be paleo? Everybody wants to be paleo. Turn the fucking lights down and put some candles on. And fill the fucking glasses in the trash can. Expensive. And you know what? I'm going to give you a little tip. Most of those glasses are probably made out of the same shit you could have bought at fucking Bunnings to fucking protect your eyes while you're drilling something. Yeah, very small. And you could have bought that for like 10 bucks. Yeah. I'm like bulletproof coffee but I mean people they focus on the dumbest shit instead of focusing on the big stuff that actually matters right you know I'm going to you know what I'm going to tell you what with the fucking like bedtime skating rooms just get off your god damn computer and spend time with your family how about you're reading a fucking book people don't read anymore they don't read a real fucking book You come in our house, we have books everywhere. We have a fucking library in our house, and there are books piled everywhere. The dog walks around with a stack of books on her back. Like, it's that fucking bad. And so, get a fucking book. Smell the pages. Have that satisfaction of turning a fucking page and hearing that, and read a fucking book. Turn the lights down. Demo. Get a fucking electronics. Have an electronic sunset. Right? Yeah. And that's the thing. And I'm the worst at it. I'm the biggest hypocrite. Most of my shit's on Kindle. Because I travel so much, I have to take my library with me. When I'm home, I try to use the books as much as I can. I don't even read anymore. It's all audio. Fuck, man. None of you kids read anymore. I have a lot of them. You go, and you're like, hey, I'll tell you what. That audio book you're listening to, here. Here's the real book. Read it. you're like, dog, dog, dog. That is what my writing looks like. Yeah. That's all right, that's okay. But you know, nobody reads anymore. Yeah. It's super important. I'm gonna say too quick, why are you? That's fine. That's part of the process, man. How do I get my circadian rhythm back? Read a book. I fall asleep too fast. Glad you caught it. Yeah. Glad we got it. it's a thing man you know get into get into good night time routine you know get off and I hate I love my playstation man fortnite fucking spider-man 2 and I've got you know I've got so much shit to play and you get so busy and you're working so much you're like I'm gonna play fucking video games at the end of my day and then you get to the end of the day and all you wanna do is play fallout and you're like fuck sun's down and in Brisbane it goes down like at fucking 4.30 so so you know what Yeah, so then you're like, you know what? I'm not going to play the game. I'm going to go to bed, and I'll wake up at 4.30 in the morning, and I'll play for a couple of hours before breakfast. You know? Yeah. So you find routines like that. Okay. Yeah, so it's just about those habits. Habits. I don't like to use the word habits, you know, because precision nutrition, they use habits. Habits are easy to break. Right. I like rituals. Rituals, yeah. And so what I teach in our course is, you know, you brush your teeth this morning? You brush your teeth. Why? Because it makes your day clean. Have you ever broken that? Maybe on a fucking stag or something and you did some molly last night and some blow off some hooker's ass crack. You're fucking wasted and you wake up and your teeth have like fur on them. And you're like, I can't be fucked. I have a pounding headache and I can't brush my teeth. I don't know if that's ever happened to you. A friend told me about that type of shit. But, you know, normally on a day-to-day basis, have you ever woken up and done your shit and been like, fuck, you're about to head into the trampoline, I forgot to brush my teeth. It doesn't really happen, at least not often. Why? It's a ritual. It's a ritual. Your mom got you in the headlock, shoved the fucking thing in your mouth, the toothbrush, started scrubbing your teeth, and eventually you did it yourself, and now you have to go get...

Counseling for that. But, at least your teeth are clean and you're crazy. Child trauma. What happened? My mom made me brush my teeth. But you don't ever have to think about that stuff. It's automatic. So that's what you have to look at. Like, I need to make things automatic. Not habits. I need to make some habits, but I have to parlay those into rituals. Because rituals you don't break. Habits are easily broken. And if you look at a lot of research on habits, you can't really break a habit. You can only change one, switch one habit for another. Like for me, I had a lot of bad habits going on. I got back from overseas and I told Zoe I'm going to start taking Jiu-Jitsu. She goes, okay, cool. And she says, why Jiu-Jitsu? And I'm like, because I need something to focus on that makes me want to get back in shape, eat right, go to sleep early because the last thing I want to do is when I go to my first competition is get fucking choked out by some fucking 50 kilo chick. Right. You know, you go in and I'm like, I've got a weight category. If I go in the open, I might fucking, I might fucking wrestle with somebody that's fucking 60 kilos and he's going to fucking strangle me and I'm going to compete at like the low nineties. I don't want to get fucking strangled by somebody that weighs fucking 70 pounds less than me. So I have a motivating factor big enough for me to stick to my shit and make better choices. So coming full circle, back to the things that as personal trainers we should be looking at. So those metrics. Oh yeah, we were supposed to talk about that. That was fun. I enjoyed that training. That's right. You don't have to console me. I don't give a fuck. That's okay, Luke. That's okay. I don't really give a fuck. So, way too powerade, way too grumpy. pressure, HRV, what are we looking at after that?