Home Health RHR: Physique Consciousness and Athletic Mastery, with Tom Gellie

RHR: Physique Consciousness and Athletic Mastery, with Tom Gellie

Athletic efficiency is about excess of merely creating a ability. On this episode, I discuss with Tom Gellie, my private ski coach, about his distinctive strategy, not solely to snowboarding however to the educational and mastery of bodily abilities on the whole. We focus on the rules of physique consciousness, the significance of observe, and tips on how to obtain athletic mastery in your sport of alternative. This episode is vital to me, not solely due to my private relationship with Tom, however due to my very own lifelong ardour for studying, discovery, and the mastery of recent abilities.  

On this episode, we focus on:

  • Introduction to Tom Gellie and his background
  • The way to assess your athletic efficiency
  • The hyperlinks between physique consciousness, kinesthetic intelligence, and athletic success
  • Constructing physique consciousness to attain mastery
  • Apply drills to enhance underlying energy and health
  • Frequent errors individuals make when making an attempt to enhance their abilities in a sport
  • Growing kinesthetic consciousness even when it doesn’t come naturally
  • Tom Gellie’s favourite advisable assets

Present notes:

  • Huge Image Snowboarding, Tom Gellie’s coaching program for snowboarding mastery
  • Useful Physique, Tom Gellie’s physique alignment and stretch remedy coaching
  • Discovering Centre, Gary Ward’s practitioner coaching for improved motion

Physique Consciousness and Athletic Mastery with Tom Gellie

Intro:

Hey all people, Chris Kresser right here. Welcome to a different episode of Revolution Well being Radio. This week, we’re going to do one thing fairly completely different. It’s not a typical well being podcast. I’m going to be having a dialog with Tom Gellie who’s my ski coach.

He’s really in Australia and we’re going to speak about how I can have a ski coach in Australia as a part of the dialog, as a result of I’m not there, as you recognize. And Tom is a really excessive degree ski teacher, has labored with World Cup athletes and has a novel strategy to snowboarding. However the present isn’t actually about snowboarding, it’s about studying and mastery on the whole, and tips on how to obtain that in any type of bodily exercise that you’re pursuing. It’s a deep curiosity of mine, a ardour of mine. I believe, as I discuss with Tom about within the present, if I look again by myself life, one of many frequent, one of many few frequent threads via nearly every part that I’ve finished in my life, is that this ardour for studying and mastery. And so one thing I’ve thought quite a bit about. What contributes to studying and mastery, how can we domesticate it, what stands in the best way of it and I’m at all times looking out for ways in which I can study quicker and extra deeply. And proper now, that simply occurs to be, snowboarding simply occurs to be the topic of that pursuit. It has diversified at completely different occasions in my life.

And Tom shares that and has a, like I mentioned, a novel perspective as a coach. And he additionally actually didn’t begin downhill snowboarding till he was 22. He’s 38 now, and he’s snowboarding at an especially excessive degree. So he has slightly bit, he was on a distinct path than any individual who, there are numerous excessive degree skiers on the market who began after they have been three years previous, or two years previous and don’t even keep in mind studying. Tom began just about from scratch when he was 22. He is also a bodily therapist and has probably the most refined ranges of physique consciousness that I’ve ever encountered. And that is one thing that I pay lots of consideration to, and I do know lots of people who’re at a fairly excessive degree in that regard. And Tom has this nearly uncanny means to determine what somebody is doing of their physique and provides them very particular suggestions. And I believe that got here out of his background as a bodily therapist, but additionally simply being an grownup learner and beginning a brand new sport as an grownup and having to develop and domesticate that with a purpose to make it to the extent that he’s at.

So I actually loved the dialog. We talked about tips on how to develop studying and mastery. What among the frequent qualities are that individuals who have attained a excessive degree in a sport or exercise have. What are among the frequent errors or obstacles that get individuals caught, or not making progress? Why understanding biomechanics and having a excessive degree of physique consciousness is so vital for individuals who need to progress in a sport or exercise. After which extra specifics about studying and training, utilizing among the fashionable instruments and applied sciences that we’ve got accessible to us now, each in snowboarding and different sports activities. So I actually hope you benefit from the present. It’s slightly one thing completely different and simply in time for a ski season within the northern hemisphere. For these of you which can be skiers like me, I hope particularly that you simply get quite a bit out of it. So I believe that’s it. Let’s dive in.

The Dialog

Chris Kresser: Tom, welcome to the present. Pleasure to have you ever.

Tom Gellie: Thanks Chris. Yeah, it’s nice to be right here.

Chris Kresser: So I’ve been wanting ahead to this dialog. I’m a studying geek, like you’re Tom. And it’s humorous, as a result of we’re having, we’re performing some sort of, it was an train at one in all our firm retreats. And I can’t keep in mind the precise nature of it, or the precise train, however it was one thing about reflecting in your life and seeking to see if you will discover one factor that was constant throughout every part that you simply’ve ever finished in your life. And for me, it was simply that I like to study and I like to get higher at issues that I do. And it nearly doesn’t matter what they’re. I imply, it does. There’s sure issues I like greater than others, however I like to study and to get higher. And I’ve identified you for not too lengthy, however for the time that I’ve identified you, my guess is that you simply share that in frequent and that you simply’re, that’s my remark of you from what I’ve seen not solely together with your snowboarding, however as a coach, and now browsing you’re stepping into and every part that you simply do. So inform me about that. Is that one thing, do you concentrate on it that manner? Is that one thing that’s vital to you?

Tom Gellie: Sure, I do. I do. And I’ve come to comprehend with every part that the educational half is actually driving me. I’d say I’m on the, I’m actually on the teaching aspect of issues for the time being. That’s an actual, I see as a really large problem, however a extremely satisfying problem. So I imply, what we’re doing, I’m teaching you this winter on-line, and so the challenges that brings up like, I’m actually having fun with that and on that reflection factor, I can really see myself manner again after I was eight years previous at all times attempt to coach others who weren’t nearly as good as me on [inaudible 02:29] tips on how to hit a desk tennis ball. Like my brother, like giving him tips about that type of stuff. So I believe all of us have sure attributes that we’re sturdy with, and we’re type of provided that as after we’re born. And so I simply really feel like that’s one in all them after I look again, not solely that they’re actually studying and mastering issues. However I’ve realized I actually benefit from the problem of making an attempt to assist others grasp issues. And yeah, that’s difficult. That’s actually difficult.

Chris Kresser: It’s. It’s I’m positive. However we’ll get into extra element on that. However earlier than we do this, I imply, it’s additionally clear to me that you simply, that that is true for you, since you’re, for these that aren’t acquainted with you and your work, you’re a really excessive degree skier, you’ve skilled and coached World Cup degree skiers from around the globe. However you didn’t like, in contrast to lots of World Cup skiers, you weren’t sort of like born with skis in your fingers, proper? You got here to snowboarding slightly bit later. And due to this fact I really feel such as you discovered it and taught your self tips on how to do it in a manner that was completely different from people who simply grew up doing one thing like snowboarding.

Tom Gellie: Yeah, that’s proper. I really took up downhill snowboarding at 22. So I’m 38 now. In order a 22-year-old, I did do cross-country snowboarding, type of every year. So like leather-based boots and strolling round, as a result of my dad was actually into the outside. And he wouldn’t purchase us elevate tickets. So we might at all times do this. Yeah, however yeah, I believe it provides a really distinctive perspective. As a result of I believe the nearer you’re to love timewise studying one thing, it’s far simpler to assist that individual additionally undergo the method of studying one thing new. And I believe, I can’t keep in mind the place I learn this, however just like the actually proficient athletes typically make the worst coaches and everybody I believe individuals know that. However it’s simply because they by no means went via the struggles of discovering out, like they only stumbled throughout oh, that’s what you do. There’s not a lot cognitive thought course of and making the errors to get there. And so it’s very troublesome for them to narrate to different individuals who don’t discover it that simple.

Chris Kresser: Proper.

Tom Gellie: So I believe that’s sort of fortunate in a manner is me teaching, snowboarding, particularly alpine snowboarding. As an grownup, I needed to undergo the errors and the frustration, so it’s type of extra in my latest reminiscence to that. So there’s positively one thing in that half.

Chris Kresser: Yeah, that is smart to me. And it additionally, I’ve regularly all through my life in all types of various sports activities and bodily actions had the identical expertise have been the individuals who have been simply naturals, pure athletes, and nonetheless labored laborious. However from earlier than nearly that they may discuss, they have been doing that factor and so they by no means actually discovered to strategy it in the identical manner. And even in my very own expertise, like with browsing, I don’t strategy browsing the best way I strategy snowboarding. Like, I simply exit and surf and have enjoyable and find it irresistible. And I believe slightly bit about what I’m doing. However, with snowboarding, I’m a lot extra, I in all probability perceive ski method and what I’m doing snowboarding manner higher than what I’m doing browsing or a minimum of may, and will speak about it and clarify it though I’ve solely actually, such as you, I skied like every year or one thing after I was rising up. And it wasn’t till I moved to Utah that I actually began snowboarding as ceaselessly as I’m now. However having mentioned that [crosstalk 06:34], yeah please.

Assessing Your Personal Abilities

Tom Gellie: I’ve this query that simply popped in my head, since you’re now that is, you’re coming to the second winter of you pursuing, like snowboarding is your new.

Chris Kresser: That’s my ardour proper now, yeah.

Tom Gellie: It’s your ardour. Yeah, you’re actually making an attempt to get good at it quick. And the way would you assess the way you’ve gone to this point? Do you assume your common for while you began in your expertise? Do you assume you’re above common? Are you judging that on your self or are different individuals telling you ways you’re doing? As a result of like I say this podcast is round mastering one thing. I’m to listen to your individual ideas on how you’re feeling you’re going given you’ve actually taken a deep dive.

Chris Kresser: Yeah, effectively, the caveat is that I are typically fairly laborious on myself. So and that is one thing I speak about on the podcast, I don’t assume I’m alone in that. People have a negativity bias. Daniel Kahneman has written quite a bit about that. And we are typically way more centered on what’s not going effectively and what isn’t working than on what’s working. And that may be useful, I believe, in occasions while you’re studying one thing, however it additionally is usually a shortcoming. I believe it’s additionally good to have, be capable to have fun wins, and sort of objectively see the place enchancment has occurred.

And I imply, I’m, in lots of methods, I’m happy with the progress that I’ve made and I’ve labored actually laborious. And I respect that about myself, and I’m keen to place the time in and strategy it with lots of dedication and dedication. There are particular issues I believe in my snowboarding which have improved quite a bit. After which there are specific patterns that simply appear actually recalcitrant, and troublesome to shift, and people are tremendous irritating. We have been simply speaking about a type of immediately, earlier than we acquired on the podcast, from my most up-to-date ski session. So it’s combined. I’ll say that I’m having a blast, I find it irresistible, and that’s crucial factor for me that like, I don’t need this to simply grow to be an train in like frustration and like a sense of lack or. As quickly because it turns into that it’s not enjoyable anymore, and I don’t, and so I’m not in that, I’m not laborious on myself in that manner. I simply, I really feel a way of the potential and like what’s attainable, and I really feel a stress between that and the place issues are actually and there’s slightly little bit of frustration there.

Tom Gellie: Yeah, as a result of I suppose I’m, I hear you there. I’m considering of like what, say in a sport, what are the measurables you’ve acquired? One is your inside suggestions, and that always is like, that tends to take over highest precedence. You take heed to that first and such as you mentioned, can typically get you down fairly simply however it’s vital as a result of it’s fairly trustworthy. However then too is like an exterior sort of, like a coach or simply different individuals round you telling you want from their perspective, the way you’re doing. So after which like one thing like video. Once more, very goal, actually useful. I believe you sort of want to actually maintain checking these three areas as you undergo studying one thing, as a result of I believe we get caught up in, particularly the primary one, the negativity the place we simply all bias that we don’t like making errors. And so I like, I actually assume that having a coach is vital. However then additionally that coach has to grasp that in all probability the individual is lots of time adverse. And they also’ve acquired to seek out the small wins, level them out, so that you’re seeing a little bit of a steadiness when it comes to effectively, issues are entering into the fitting course on this little space. And so a minimum of you’re conscious of yeah, each what’s going effectively and what’s not going effectively.

I believe lots of people miss that half. I actually do. And I believe there’s acquired to be a continuing sort of cycle test, particularly while you begin getting like actually laborious on your self. And I do know this from simply latest browsing. You realize while you’re actually pissed off, you’re about to have a breakthrough, since you’re pouring all of your efforts and also you need to change it. And I believed I wasn’t actually getting wherever, however then I acquired some video. And it was some issues that I’ve been engaged on, I may begin to see. Regardless that I didn’t really feel that it was nice drastic change, I noticed it, in contrast it to earlier than, and I went, wow, okay. All these efforts and vitality is actually paying off. After which issues change. After which over the following few weeks, it was extra satisfying practising. As a result of I yeah, I’d seen the fruits of my labor.

Chris Kresser: Yeah, yeah, no, I like that framework. Let’s rewind and break that out. As a result of that is, we’ll find yourself in all probability speaking extra about snowboarding than anything, as a result of that’s what I’m enthusiastic about proper now. That’s what you’re teaching. However this present is actually about tips on how to study and grasp any sport or bodily exercise. And so, you mentioned, you requested the query of how can we really gauge progress, which is actually vital within the studying course of. And one was our personal inside suggestions or compass. And that, I believe it’s value declaring that that may be deceptive in each instructions, proper? We are able to both be too adverse on ourselves, or we are able to additionally maybe, have an inflated opinion of our skills. And it could possibly be, these aren’t mutually unique, it could possibly be each, proper? And that may, and that’s why counting on inside suggestions or subjective, your individual inside subjective expertise isn’t adequate, when it comes to studying and mastery. You should then have some supply of exterior suggestions, and one that you simply talked about is simply different individuals, perhaps friends in your group which you could belief, and that offers you goal suggestions. That’s typically perilous as effectively, as a result of individuals have, some individuals will give goal and let’s say, constructively crucial suggestions and different individuals will simply sort of inform you what they assume you need to hear.

Tom Gellie: Yeah.

Chris Kresser: So video is fascinating in that manner, as a result of it doesn’t have any agenda. The video digicam simply captures what’s there, after which you may, every individual can perhaps use that as their very own supply of extra goal suggestions, proper? After which they’ll move it on to a coach, which is perhaps a sort of third aspect that you simply talked about, after which there is perhaps, relying on the game, there is perhaps goal standards as effectively. Like for those who’re weightlifting, for those who’re a aggressive Olympic weightlifter, you may simply see that now you’re deadlifting 350 kilos as a substitute of 325 kilos. And so that you get some goal suggestions that manner. So, it looks as if all of those are vital within the studying course of.

Tom Gellie: Yeah. And I believe the video one, I believe in all sports activities and simply as we transfer, grow to be extra tech centered in life, there’s simply a lot entry to it. The reply actually, perhaps we’ll follow that for now, that’s a extremely vital one. As a result of like, it makes me consider Instagram and all the gorgeous individuals on Instagram. You’ve acquired to watch out what you’re evaluating to. Like, I’ve seen this in snowboarding quite a bit, is somebody comes alongside and so they perhaps get some suggestions and so they perceive, oh, that’s what I want to alter. They’ll see the place they’re at. They usually’ve been proven like a extremely good instance. After which they get deflated after they’re probably not that near the actually good instance. But when they evaluate it to the place they have been, there’s some change.

And so I believe while you begin utilizing that know-how and utilizing video and photograph, it’s what you’re evaluating to is essential. As a result of I notice that like, that’s so vital in studying is you really want, like a, you want a comparability, you actually do. Like, the place have been you, what’s modified now and in what areas? Yeah, as a result of in any other case, it’s very, like, that’s simply the best way we study. We evaluate what we all know and if one thing is model new, we at all times like to check it again to one thing else we’re acquainted with and learn about. And so that basically superior skier or that basically reduce man within the health club, or woman that you simply’re evaluating to, like, that’s probably not honest, since you haven’t been the place they’re but. However you’ve been the place you have been.

Chris Kresser: Proper.

Tom Gellie: And so I believe you simply have to get your mind additionally to focus in on the larger image of every part as effectively, but additionally you’re, the place you have been, as a result of that’s what you’re making an attempt to see a relative change in and evaluate with.

Greedy the Ideas of Studying and Mastery

Chris Kresser: Yeah, I believe the opposite difficulty associated to that’s studying is rarely in my expertise, a linear course of. And there are additionally sure rules that apply extra at one degree than at a distinct degree, and even sure guidelines or rules that are typically damaged or bent at a better degree that for those who attempt to bend these at a decrease degree, you’re usually not going to do effectively, proper? So like, you present me a video of a World Cup freeskier dragging their hip on the snow, and I’m going out and take a look at to try this like excellent from the get go, it’s in all probability not going to finish up effectively. Or perhaps they’re doing one thing that they’ll do, as a result of they’ve already attained a sure degree the place they perceive the forces concerned and are in a position to sort of modify their method in a manner that that’s attainable. But when I’m doing it at a slower velocity or in it with a distinct sort of flip, that’s going to ship me completely within the mistaken course. So it’s quite a bit about having the ability to sort of assess the place you’re after which what are the issues which can be going to be most useful to you at that stage of studying that you simply’re at.

Tom Gellie: Sure, sure. And that’s one thing I’m making an attempt to, I suppose, on the teaching aspect, or for those who’re on the teaching aspect, serving to somebody see the place they should go. It’s a lot simpler to indicate a extremely excessive instance, as a result of it’s apparent. However you’re so proper, there’s that difficult half the place you’ve acquired to say, effectively, however you’re not making an attempt to intention for that but. I’m displaying you that so you may see it. If I confirmed you it in like a extremely mini increment, you’d be struggling to actually compute that there’s a lot change happening.

Chris Kresser: Proper.

Tom Gellie: Yeah. And that is, like I discover fascinating, as I mentioned, as a result of I’m going via this course of, particularly on-line teaching the place you’re not precisely there. So video is a giant vital half. It’s issues like that, that yeah, is it actually helpful for me to listen to what you’re saying about me displaying you an excellent skier, are you making an attempt to right here motion it after which having some troubles or getting your self into bother.

Chris Kresser: Yeah.

Tom Gellie: Yeah.

How Physique Consciousness Interprets to Athletic Success

Chris Kresser: Yeah and it’s, I believe that’s current at each degree of sport from while you’re simply beginning out to even a reasonably excessive degree leisure athlete versus like a World Cup degree athlete. There’s nonetheless a extremely large hole in between these two teams of individuals. So, I need to sort of return to extracting some basic rules of studying and mastery. You’ve labored with lots of excessive degree athletes, significantly in snowboarding, however in different disciplines and in addition, leisure athletes which can be very dedicated to the method of studying and mastery. And so, what do you, are there any constant qualities that you simply see amongst the individuals which can be having success, whether or not they’re at leisure degree or at like a Nationwide World Cup kind of degree?

Tom Gellie: Sure. And I’d time period it KQ, or so as a substitute of IQ, kinesthetic intelligence. These individuals have far larger kinesthetic intelligence and consciousness of their physique. And if we type of step again to think about some examples, teaching some individuals already within the begin of this season, what I search for is when these individuals lastly say to me, “Oh, I really feel the error you identified in me. I couldn’t really feel it earlier than,” and it’s taken them a number of gos to lastly really feel that mistake, conscious that you simply haven’t mounted it but. However oh, I really feel that now. After which from there, they’ll begin to use their inside compass to gauge enchancment on it, as a result of they know what the issue was.

Good athletes, people who study quicker, they’re much more in tune with the refined suggestions via their physique. And in order that half is mostly quite a bit greater than the typical individual. And that’s what I’d simply say on the whole. Lots of people are lacking, in the event that they’re making an attempt to grasp a sport, and it’s simply basic physique consciousness. I really feel that’s one thing I’ve labored on and actually has helped each time I strive a brand new sport, or attempt to enhance one in all my sports activities, that a part of me helps me. These buckets once more, the video, the exterior coach or good friend, give me suggestions and my very own inside suggestions. Way more trustworthy, as a result of I’ve labored on understanding, like, what stress via this a part of my foot appears like and the way it’s completely different from two millimeters ahead of that, or lateral of that. And that may be actually simply labored on.

Chris Kresser: Proper. Yeah, I believe some individuals have the concept that’s simply innate and also you both have it otherwise you don’t. And simply for instance this, I imply, it’s perhaps apparent however value declaring, for those who say to me or another person you’re coaching, “Chris, you want extra hip angulation,” or “you have to drop your hip down additional within this flip,” or “you want slightly bit extra, much less ankle flexion,” or, “you want slightly bit.” If any individual can’t really feel what it feels wish to flex their hip, or prolong their hip or flex their ankle or prolong their ankle or counter rotate or no matter, then no quantity of steerage or suggestions to that finish goes to make a lot of a distinction of their snowboarding, or no matter exercise they’re doing, if they’ll’t even have the felt sense of what that’s like.

And I do know, from coaching with you that you simply’ve emphasised this quite a bit. And actually, I believe it was final 12 months and perhaps this 12 months in large image, snowboarding, your ski academy, which we’ll come again to on the finish of the present, you’ve gotten some physique consciousness and preparation workouts for individuals to do to really permit them to domesticate that consciousness. Beginning with the toes for snowboarding. You focus a ton on simply actually, actually advantageous consciousness and element of varied actions within the foot that you simply need to be feeling within the ski boot, which I believe 99 p.c of skiers, even skiers at a excessive degree, will not be occupied with or actually feeling.

Tom Gellie: Yeah, completely. And that’s been a change or perhaps an error, I’ve actually type of paid shut consideration to the toes. As a result of most sports activities that’s what’s the primary, that’s what’s providing you with a lot suggestions about what’s happening. And I used to be fortunate sufficient to develop up in just like the bush in Australia. So I lived on a, fairly a giant piece of land that backed onto like authorities forest. And my brother and I’d spend a heap of time, yeah, exploring and lots of the time barefoot, however simply on actually completely different textures and completely different terrain. And I believe individuals listening if that they had that sort of background as effectively, they in all probability seen they’ve higher kinesthetic intelligence of their toes as a result of that stimulus was there after they grew up. And because the world will get extra type of developed and the place paths are being, paths are flat, issues are all flat, we’re in padded sneakers and I believe you simply can’t assist however lose that since you’re simply not getting the stimulus. So I actually assume it’s a very easy step, the primary half with the toes is to simply try to get completely different textures underneath your toes, completely different strolling over completely different surfaces and never carrying such thick sneakers so you can begin to really feel it. And from there you can even construct this, like these consciousness workouts I do. As a result of it’s humorous like I put within the video like energy and mobility. However I don’t actually assume lots of the workouts I’ve in there I’d name energy and mobility. As a result of I believe that simply comes from you making an attempt to do one thing, and also you’ll do it higher the extra you’re feeling what your physique is doing. So I actually am, like catching individuals on like, they hear, I have to be stronger and it’d be extra cellular, however actually, I see it as you simply have to really feel your physique extra.

Chris Kresser: Proper. I agree with that. Energy and mobility are simpler to promote than consciousness. And that’s simply the fact of it. That’s the fact of the state of affairs. However consciousness is actually what results in energy and mobility is sort of my interpretation of that. And yeah, like, lots of these workouts are actually about feeling like what’s the first metatarsal doing. Like, can you’re feeling the second distinctly and the third and the fourth, and what’s the transverse arch doing and, very like, actually like, tiring to do, however not as a result of they’re strenuous. As a result of that degree of consideration paid to part of the physique that’s sometimes not, it’s simply taken with no consideration, is I believe, taxing in a great way. You’re actually like constructing new neural pathways and creating connections there, to the place I can really feel issues in my toes now and even, like, if I’m standing in line on the grocery retailer, or one thing, I’m sitting there or standing there, like, feeling these completely different components of the toes and doing type of class two lever motion in my ankle joint versus the category one.

And yeah, I believe that that degree of consciousness, that’s additionally been my expertise in individuals. Once more, if we take out that like, 5 p.c of people who find themselves simply, I name them this in probably the most flattering methods, freaks of nature, you’re identical to, achieved the excessive degree with granted lots of work, however not lots of thought or cognitive course of round it. They simply, they labored laborious, and it got here considerably naturally to them and so they didn’t actually have an evaluation round it. However the majority of the individuals who obtain a extremely excessive degree are individuals who have a fairly refined degree of consciousness of their physique and the way it works, and tips on how to use it to their benefit in no matter their exercise is.

Constructing Physique Consciousness to Obtain Mastery

Tom Gellie: Yeah, I believe it’s, I imply, as an experiment, like individuals may strive, simply set your cellphone up and like stroll to, video your self strolling in the direction of after which away. And look carefully at say, one thing simple to choose is like your arm swing. So it’s simply round physique consciousness. Lots of people don’t notice like one arm will in all probability transfer a complete lot greater than the opposite. And there is perhaps a cause, there is perhaps an previous harm. And after they’re strolling, they really feel like they’re strolling, like with symmetrical arms and all these things. In case you don’t put your mind’s consideration there, it doesn’t assume it’s vital as a result of it has a billion issues it’s acquired on its thoughts. And that’s not solely simply ideas, however emotions. There’s gentle, what you’re seeing, what you’re feeling, what you’re listening to. So the mind’s a filter in a manner as a result of if it took every part in, you’d in all probability be so confused as a result of there’s a lot stimulus.

The good factor is with consciousness, that’s only a observe of placing the highlight on one space. And that makes me assume, like within the pursuit of mastery, it’s a must to be affected person in your manner there for those who’re not this gifted individual of like, “Okay, I’m simply going to place my highlight on my left arm for like, a few weeks, and simply try to play with that.” Notice you’re fairly good at that like part of “Wow, I didn’t notice it simply sat like a lifeless weight whereas the fitting is actually cellular and nimble and strikes in response to every part. Nice, a minimum of I really feel it now. Now that I can really feel that, then additionally, if I alter it, I’ll pay attention to it as a result of I’m conscious of the previous sensation. Then I can really feel a brand new sensation.” And that’s the way you gauge, “Oh, nice. I acquired one rep, two reps, three reps have a distinct feeling.” In order that the highlight concept as a result of there’s a lot data, your mind being a filter that chooses the place the highlight is, I believe that’s a terrific sort of like precept to consider while you’ve acquired like 100 issues say in your snowboarding you need to work on. Simply decide one, carry that as much as scratch, transfer to the following one.

Chris Kresser: I need to come again to that as a result of I believe that’s actually vital, each from a learner perspective and a coach perspective is like tips on how to give and obtain suggestions or how to decide on what you’re going to work on. However while you have been speaking, one thing else got here up for me when it comes to like a common precept of people that obtain mastery, and I’m curious to get your tackle it, which is like means to, or willingness to be in a spot of unfamiliarity, or uncertainty and even awkwardness and to endure that till the breakthrough occurs.

As a result of one of many issues I’ve seen that I generally tend to do, and I don’t assume it’s simply me, I’ve seen it in different individuals and other people I’ve coached in numerous actions previously is, after we strive one thing new, after we’re making an attempt to alter one thing, a motion sample, it’s unfamiliar, it doesn’t really feel good. And it additionally couldn’t look good. It may look awkward and unusual. And we really feel like we’re not in a spot of mastery. And it’s all too simple to identical to, shortly return to what’s acquainted and it’d even sort of look higher, however we haven’t actually then made any progress on that factor that we’re making an attempt to alter and it’s holding us again. So I’m curious for those who see that too, like in individuals that you simply’ve skilled which have been profitable, that they’ve this willingness to love, be curious and discover and even tolerate these durations of awkwardness and discomfort with a purpose to get to the following degree.

Tom Gellie: So at this stage in my life, I’d say you in all probability hit the primary most vital factor with a purpose to obtain mastery is that it’s a must to undergo awkwardness and really feel completely different, and that’s the place I see so many individuals, such as you mentioned, simply flip it again round. They fight it, the interior suggestions goes, “Effectively, that was bizarre and completely different. Unsure about this. Let’s simply return the previous manner.”

Chris Kresser: Yeah.

Drills: Apply to Enhance Underlying Energy and Health

Tom Gellie: Yeah. It’s, yeah. As a coach, it’s so irritating to see since you simply need to be like, that’s the place, at occasions for those who’re in individual with that athlete, with that scholar, you retain cracking the whip and saying, “No, that’s good.” So there’s that suggestions they’re getting. “Okay, no, all proper. I’ll belief. I’ll maintain making an attempt this awkwardness,” undergo the Bambi on ice stage after which come out with a brand new motion sample. That’s, that’s, I’ll say that’s it. And I gave a chat to the CSIA, the Canadian Ski Instructors Alliance, that certifies all of the ski instructors in Canada final week, and it was on options. The subject was options. And so it was making an attempt to get individuals to be okay with taking options as a result of from wanting into this, like one, errors, we don’t like making errors. Normally in life, we simply keep away from it and Edward de Bono, he’s a extremely nice thinker, I’m a giant fan of him. He type of factors out that it’s higher to love, don’t consider the phrase mistake. Like there’s at all times, there must be a phrase for a worthwhile enterprise into one thing that doesn’t come out the best way you maybe predict it to. However it’s not a mistaken factor as a result of a minimum of you went down that street and checked it out. And I believe lots of people usually are not used to that simply on the whole life. As a result of it’s dangerous. Dangerous. You go like as a substitute of doing all of your regular 9 to 5 job, what if I actually don’t like that and I take another? It’s dangerous, in fact. However, like, for those who don’t, nothing ventured, nothing gained. So yeah, that half’s vital. And that’s the place I believe we’re speaking about these vital fundamentals, like having a coach or a good friend, a minimum of who helps you there to love, say, “No, really, that doesn’t look too dangerous. You may really feel awkward, however that’s wanting extra like what you each know you’re aiming to get.”

Chris Kresser: Yeah.

Tom Gellie: Yeah.

Chris Kresser: Yeah, some sort of suggestions there as a result of it’s all too simple to fall again into the recurring patterns that we put on, though we all know they’re not optimum, they’re extra acquainted a minimum of. And we don’t, we’d have some expertise of some degree of mastery or some degree of efficiency or consolation that we don’t need to surrender with a purpose to study that new factor and get to the following degree. So yeah, I believe that’s a giant one. and simply extending that additional like, I imply, the willingness to do drills for instance. Like in snowboarding.

Tom Gellie: I used to be going to say.

Chris Kresser: Drills for lots of people are boring. They’re not as enjoyable as simply bombing down the hill or doing no matter else and but, like I can positively say that my a few of my greatest leaps have come from simply doing drills. And I believe that’s a complete different dialog, is like tips on how to do drills correctly, as a result of I believe there’s the flip aspect of that, the place for those who’re simply doing drills and simply hammering the drills again and again, and also you don’t have an opportunity to combine that into your snowboarding, then that’s not going to be good, too. However I believe quite a bit fewer persons are working the chance of that than not doing any drills or issues to coach within the first place.

Tom Gellie: Sure, completely. And my co-coach within the academy, Sam, he’s a former World Championship skier. So he raced for Australia, and he’s an unbelievable expertise. So he grew up on the snow in Australia. His dad and mom, his dad, was top-of-the-line instructors in Australia, sooner or later. He’s a phenomenal skier as effectively. So Sam is a type of individuals type of provided that [crosstalk 36:01].

Chris Kresser: Yeah, born with the skis in his hand.

Tom Gellie: Precisely, yeah. So it’s actually fascinating seeing him now tackle a training function and having to sort of like step again and try to take into consideration previous experiences the place he had seen a change. And we’re speaking about there’s this drill known as the swords drill, the place you maintain your poles the other way up, mainly. So like a sword in your hand, the poles and you then put them out extensive and on the bottom. And also you’re making an attempt to maintain each baskets on the snow the entire time. So that you’re basically leaving like 4 tracks within the snow, your two ski edges and your two ski baskets dragging the entire time. And he mentioned, like he remembers his coach, who was additionally a former World Cup athlete, making him do this for 2 weeks straight at the start of the season. And he mentioned [crosstalk 36:49]

Chris Kresser: Nothing else.

Tom Gellie: Yeah, nothing else. And he mentioned he didn’t find it irresistible, he didn’t hate it, and he realized he needed to do it. After which on the finish of the 2 weeks, he mentioned that was in all probability one of many greatest breakthroughs like in his method he’d ever had, as a result of he honed on this exaggerated feeling. Since you at all times again off slightly bit from the drill. You go 100% into it, you’ll in all probability take like 20 p.c of it, like 1 / 4. And so the extra you exaggerate it, the extra you’ll get in all probability the quantity you want. And so I believed that was like a extremely good instance. Particularly for somebody like him that acquired to the highest degree. Two weeks straight, and he’s in all probability snowboarding six days every week. It’s lots of hours doing it, and it sort of paid off.

Chris Kresser: Proper, after which [crosstalk 37:40]

Tom Gellie: Yeah, what? Yeah, I’ll simply end.

Chris Kresser: Yeah go forward.

Tom Gellie: After I see individuals, and he’s even, he’s about to place out a video on the positioning round instructing this woman in Sweden, who she grew up snowboarding. She’s like her household, loves snowboarding. They go snowboarding yearly and he or she’s a fairly proficient skier. However like what you principally see they’re simply sort of like cruising down, not turns and probably not dynamic. Anyway, he does this drill along with her and he goes, “If you are able to do this drill proper the primary time, such as you have been the primary individual ever in historical past to do it proper. As a result of almost everybody thinks their poles are dragging, however then, subsequent flip in, they’re not doing the train.” And naturally she doesn’t, she doesn’t do it. And so then he hammers her on that, makes her do it, makes her do it, and holy cow, like inside an hour, she’s acquired a brand new feeling, model new sensation that she will now latch onto and go, “Ah, that’s what I have to really feel.” Coach your self. Now Sam’s function is to simply be there like slightly little bit of time when she must remind herself of it. However, yeah, the drill is simply, I believe, as a result of that’s the exaggerated feeling, the drill helps you recognize for those who’re exaggerated sufficient,

Chris Kresser: Proper. Yeah and together with that, lets say simply something, coaching that’s not straight like enjoying your sport, and even practising your sport, per se, however coaching your physique or getting ready your physique to be simpler on the sport. And so that you take a look at like, large wave browsing, for instance, and also you see, like, Garrett McNamara and Laird Hamilton like working with, carrying boulders underneath, on the ocean ground and doing like, I do know, a few of these guys and so they prepare at an insane degree. They’re browsing quite a bit, however they’re additionally spending a ton of time simply coaching and enhancing their health, enhancing their energy. They’re spending a ton of time learning climate maps. I imply, they don’t have to at this level, however they’ve spent numerous hours. They’re all mainly meteorologists and have that degree of means to foretell a swell and after they go and surf a selected break, they’ll research it for a very long time to determine what are the contours on the backside? The place’s the wave going to interrupt? The place’s one of the best place to be on this state of affairs and that state of affairs? I imply, there’s such a degree of consideration and element that’s being paid to, and people issues usually are not essentially just like the attractive enjoyable issues. However they’re what make the distinction between individuals at that degree and people who find themselves simply at a sort of leisure degree?

Tom Gellie: Yep, yeah. And in order that simply made me consider the years I spent instructing. And as an teacher, you don’t at all times get, particularly in the beginning, you don’t get to ski with the people who find themselves simply ripping across the mountain. You’re spending a while with people who find themselves studying to snowplow. And I do know, selfishly, as soon as I acquired my college students slightly bit understanding what they have been doing, the remainder of the lesson time I’d be practising. I’d be pretending I’m serving to them. And I nonetheless had an eye fixed on them, however I didn’t know I didn’t should have 100% deal with them. I’d be doing my very own drills. And so slightly little bit of an apology to everybody that I’ve taught previously. However I imply, hopefully they acquired some [crosstalk 41:21]

Chris Kresser: No, I believe that’s useful. That’s mirror neurons and I need to ask you about that subsequent. So yeah, so that you’re doing drills.

Tom Gellie: Yeah. And each time as a result of I believe, and that is simply me reflecting on like what I believe I did, in comparison with say, different instructors or skiers, I simply undergo the motions. So that you’re instructing a good friend to snow plow, and also you assume snow plow is like boring and no matter. And there’s nothing a lot in it. So that you do a fairly [bodgy? 41:51] snow plow, whereas you can nonetheless be engaged on all of the issues you have to do in your excessive finish snowboarding. What I spotted I used to be doing on a regular basis was each single second, I acquired an opportunity to try this, and in Australia it rains, so it’s not that satisfying at occasions, I’d simply use that point. Use it as like, “Effectively, I’m not going to have a good time snowboarding, however I can begin getting the hours up in the direction of it.” So I believe that comes into the class of obsession actually, like lots of actually masterful persons are obsessed. And I don’t assume it’s a nasty factor. I believe it’s simply a part of, yeah, what you do.

Chris Kresser: My spouse would in all probability agree with that evaluation because it pertains to me. Yeah, however I really, I imply, if we spin that in a constructive gentle, I imply obsession, I believe relying on who you’re, so some individuals do see that as constructive. It may be each, proper? However I believe what that can also be is simply adaptability and suppleness. I’m at all times astounded by, and I get it to a sure extent, as a result of not all of my buddies right here strategy snowboarding in the identical manner. However I’ve acquired buddies who, like they gained’t even go snowboarding until there’s like 4 or 5 inches of recent snow. And I’m simply, I’m completely satisfied to get on the market it doesn’t matter what, as a result of all I want is a strip of snow like 20 toes extensive, and I can, there’s plenty of stuff I can work on and do to enhance my snowboarding. And I really like that. I really like that I’ve that degree of flexibility with snowboarding as a result of it makes it far more enjoyable. And I at all times have mentioned this about browsing previously. It’s like, I actually in what, I don’t know, 40 years of browsing, have by no means had a time the place I felt worse after browsing than earlier than. Which like, there’s only a few issues that I can say that about in life and I sort of really feel that manner about snowboarding. And I believe it’s as a result of I’m much less centered on what are the exterior circumstances, which I’ve no management over generally, and I’m extra centered on how am I referring to these circumstances and like what can I make of them? How can I make these work to my benefit? And that’s one thing I’ve tried to domesticate. I’m not at all times profitable with it, however when I’m I really feel prefer it actually helps my studying quite a bit.

Tom Gellie: Yeah. Have you learnt, so considering of Sam once more, the man who made Ski World Championships, I really was his teacher for his degree one. When he stopped racing and he determined to do some instructing, I used to be his teacher and it was a extremely low snow begin to the season. And we have been actually on a patch of like snow like a few vehicles large, doing snow plows and actually perfecting stuff. Anyway, he says that that season, as a result of he really got here again and he went to a primary world championships a pair years earlier than that season, did this 12 months instructing partway via went, “Truly, you recognize what? I’ve acquired an opportunity I need to ski once more within the World Championships, Beaver Creek.”

The 12 months after he went once more, the distinction and he had a manner higher outcome, like manner higher, greatest outcome he’s ever had, felt actually good. Distinction was he was doing instructing. So he went again and did a complete lot of fundamentals after which two, he began performing some structural integration with me. So I used to be, a task for a structural integration. So I used to be engaged on his physique and he mentioned, he simply began to, the notice factor, even in his athlete degree, elevated once more. And he was lifting weights simpler, all these items have been simpler. And he got here in and due to that had one of the best outcome. And so it was once more, doing one thing completely different to what he’d finished earlier than, like, doing the boring stuff.

Chris Kresser: Yeah, and the willingness to do it.

x

Tom Gellie: Yeah.

Chris Kresser: So once more, that is the standard that we’re speaking about the place you’ve acquired a world champion skier who’s snow plowing with you on this tiny strip of snow, when like, lots of people at that degree can be I’m not going on the market to try this.

Tom Gellie: Precisely.

Chris Kresser: I’m not going to try this. In order that’s actually, I believe there’s a component of humility there too, of identical to being keen to look awkward and begin over and do one thing that’s completely unfamiliar, even inside your individual sport or your individual space of experience or competence. I believe it’s much more difficult to do it inside one thing that you have already got a sure degree of experience, proper?

Tom Gellie: Sure, sure. Yeah, like your folks even that solely ski the six inches of powder day, you perhaps go do some drills. If their ego takes over, and so they don’t do the drill effectively they’re like, “Ah, what’s the purpose on this?” Like, that’s an easy cop out, as a substitute of like, “Wow, I’m not really nearly as good at this than I believed I used to be. It is a foundational ability in my snowboarding.” Like what else? Are we going to return and watch the TV or go and sit on the bar? Like, what are you going to do? Whereas I see these individuals could possibly be like upping their off paced and the snowboarding they like to do, they rise up early for.

Chris Kresser: Yeah.

Tom Gellie: Yeah.

Chris Kresser: Proper, proper. They could possibly be practising issues.

Tom Gellie: It’s an ego factor.

Chris Kresser: That may make them thrive and do even higher on these days that they’re able to get on the market. Yeah.

Tom Gellie: Yeah.

Frequent Errors in Practising Mastery

Chris Kresser: So we’ve talked quite a bit about fundamental rules of studying and mastery, and qualities that individuals who have attained excessive ranges in varied sports activities have achieved. Let’s look briefly on the flip aspect of that. What are among the commonest errors or areas the place individuals get caught, that in your thoughts, stop them from making progress? And it may simply be like the alternative of every part that we simply talked about. But when there’s anything that stands out that you simply really feel like is a limiting issue for lots of people you’re employed with, I’m curious to know what that’s.

Tom Gellie: Sure, I believe it’s the data or the way you understand data across the sport. As a result of on the finish of the day, how I communicated, how another person communicates tips on how to ski a half flip, for instance, I’m making an attempt to do my greatest to explain what I’m feeling, however it’s by no means actually going to return even near being correct to what’s going on. And so there’s lots of data on the market round like, say, for example, get ahead while you ski. Like most skiers can have heard that and know that. However then, like there’s the small print on like, when, how a lot for all these kinds of issues that don’t get coated. And so individuals, I believe the primary mistake is, like actually perhaps cross-check your data and problem it a number of occasions, if somebody’s telling you one thing, coach, no matter, you’ve acquired to ask them, like, “However why?” “However when?” “However how a lot?” “How do I do know when it’s proper?” “What can be one other manner of claiming this?” In your quest there as a result of I believe lots of people simply take it proper, get ahead, for instance, after which they overdo it and maintain considering as a result of they’re not getting higher than it’s simply they’re not doing that sufficient. So I believe it’s the data that persons are getting. They simply have to perhaps research it slightly bit extra and be okay with difficult it. Yeah, it’s at all times good to try this.

Chris Kresser: I’ve a model of that. Possibly barely completely different, however associated, which is simply data overload and an excessive amount of data, too many sources of knowledge or not centered sufficient data. So I’ve seen a high quality in among the greatest coaches that I’ve labored with in all completely different sorts of disciplines, together with medication, like academics and medication mentors, for me, was a capability to shortly assess what’s wanted after which present perhaps the one instruction or cue that can deal with that factor, no matter that factor is. The coaches which can be much less efficient, and after I’m much less efficient as a scholar, or as a learner, are those that offers you 14 completely different items of suggestions in relation to regardless of the one factor that you simply’re doing is, and perhaps, like, clarify the entire system or. And I skilled this not too long ago at a camp, a clinic that I used to be at, a ski clinic, early season ski clinic, and it actually, I imply, I believe there’s, for those who perceive the mind and the way the mind works, there’s a restrict to how a lot we are able to course of and take into consideration at anyone given time.

And I discovered that simply discovering that one cue that’s the proper one for that second in time to get to the following step could be very highly effective. And it sort of goes again to what you have been saying with Sam, the place he did that drill for 2 weeks. Like that didn’t imply that he was going to try this perpetually, it didn’t imply that there wasn’t different vital issues that he wanted to deal with. It simply meant that like that focus, simplicity of that focus, there was a belief there within the coach and a belief in Sam, that that may result in constructive adjustments even with out having to consider these different adjustments. Simply via focusing the eye on that one highly effective cue.

Tom Gellie: Sure. So see, yeah, that’s so difficult. As a result of if we are saying, if there’s all of the ski instructors and coaches on this planet on this pool, big pool, what number of of them can be adequate to try this? It could be a extremely small proportion. And so like, if we’re speaking to everybody listening to this podcast, sadly, majority of persons are going to get uncovered to people who don’t maybe perceive that with teaching. And so I believe these coaches, it’s not their fault. They’re like, “Oh, no, this isn’t working. What are the opposite 5 issues out of say, a thousand I do know. Possibly I’ll chuck that at them.” And so I believe it’s like fairly human too, as a result of I can keep in mind being an early teacher, I used to be simply throwing [crosstalk 52:53] on you hoping one thing would stick.

Chris Kresser: We’re speaking about mastery. So we get to, we get to have this dialog. And I believe it’s value declaring that the elemental prerequisite for that means to deal with the one strongest cue is physique consciousness. And whether or not you’re speaking in regards to the coach, having the ability to take a look at somebody and shortly see what’s not working, that’s a extremely refined, refined degree of physique consciousness that you’ve developed over many, a few years and thru your work in addition to a bodily therapist. You’ve acquired a really, I do know, lots of people on this world, together with my spouse who’s a Feldenkrais practitioner, and has additionally a extremely beautiful physique consciousness. So it’s one thing that I’m tuned into, and I acknowledge after I see it.

So that you couldn’t do this. You couldn’t give somebody that particular cue if you weren’t in a position to see what isn’t working of their physique, proper? That may be inconceivable. After which I as a scholar, wouldn’t be capable to act on that cue and really feel it, and expertise it, and expertise what it’s doing to my snowboarding or if I don’t have that degree of physique consciousness. So I actually do assume it, going sort of full circle again to what we mentioned was the one single most vital high quality that each one of those excessive degree athletes have, it’s that physique consciousness. And so we may prolong that to teaching too like excessive degree coaches.

Tom Gellie: Sure. A man named Norm Criets, who’s a legend within the Canadian Ski Instructors Alliance, he made a remark on the finish of the discuss I did saying that he remembers a time when he was with, he was snowboarding with the top of the Canadian Instructors Affiliation on the time. They’re on the chairlift, they’re performing some coaching on brief turns, and the top man mentioned to him, “You realize, Norman, we actually want to love flip our toes actually strongly within the brief flip.” And Norm, pure athlete, has that kinesthetic IQ, goes, “Have you learnt what, I disagree. I don’t really feel that. After I flip effectively, I really feel like my thigh is popping, however my foot is definitely turning the opposite manner, as a result of that helps me tilt it on the sting.” So as a result of he has that kinesthetic IQ, he was in a position to problem it, discover like them to perhaps now begin a dialogue on okay, proper, perhaps the top man wants to alter the best way he describes issues. However for those who don’t have that, you do what somebody tells you to do. In case you don’t really feel, you’re not feeling what’s happening, you may’t actually then problem that information. So once more, that man may have been, he’s the top of the affiliation, is aware of quite a bit. But when the man had the good intelligence did precisely what he was saying to do, he would have skied worse, or not [inaudible 55:57]. So it helped him get out of the state of affairs that might have led him down a extremely dangerous, like, or simply the mistaken path.

Chris Kresser: Yeah, yeah.

Tom Gellie: Not getting higher.

Growing Kinesthetic Consciousness

Chris Kresser: Completely agree. And I imply, there’s, we don’t have time to enter all of the completely different methodologies that you should use for creating kinesthetic consciousness. There are completely different ones, completely different sports activities, there are some basic ones just like the Feldenkrais Methodology, for instance, which can be sort of common that may assist with that. However, after which throughout the context of snowboarding, Tom’s Huge Image Snowboarding Academy is an exceptional useful resource. There’s a lot physique consciousness and prep stuff in there that for those who, actually, for those who simply did that with nothing else, it might be value it, as a result of that’s going to make such an enormous distinction in your snowboarding. However earlier than we end up by speaking about among the assets you’ve gotten accessible, which I need to do as a result of they’re so superior, I need to briefly speak about how we work collectively when it comes to together with all that the know-how and the stuff we use. As a result of I believe that’s a extremely fascinating side of studying and mastery that’s pretty new. These items weren’t accessible to us 20 years in the past as instructing instruments and as studying instruments. And I do know that I’m positively getting quite a bit out of it. And, in fact, there are pitfalls and caveats. However total, I believe it’s fairly superb. And we’re going to focus this on snowboarding, however they’re not unique, a minimum of a few them usually are not unique to snowboarding. And there’s plenty of different related applied sciences accessible in numerous sports activities now.

So Tom’s in Australia, I’m in Utah. In order that’s the primary fascinating factor right here when it comes to the truth that Tom’s my ski coach, we’ve by no means met in individual. Hopefully, that can change this 12 months. However yeah, so I imply, simply having the ability to work remotely with a coach, and I really feel I’ve had in individual ski classes and this isn’t a criticism of the instructors essentially that I’ve had in individual, however I can say that I’ve benefited a 100X extra from my work with Tom over the previous couple seasons than I’ve working in individual with a ski teacher. And I’ve thought of why that’s. And I believe there are a number of causes and we are able to use this as a segue to get into the know-how.

One is simply how studying occurs. I believe having a one-day, full day, eight-hour ski lesson, I’m in all probability going to get in bother with the ski instructors for saying this, is actually not really, for those who have been to design the perfect studying state of affairs, that wouldn’t be it. An eight-hour lesson is sort of a hearth hose. You’re going to retain 5 to 10 p.c of that for those who’re fortunate, and there’s no time to actually combine, until you spent. I really assume one of the best lesson would in all probability be someday simply specializing in one factor. Going again to what we have been speaking about earlier than. However in all probability lots of people wouldn’t pay for that. However like the best way studying occurs, it’s quite a bit about integration, proper? So like I’ve, I’m going out snowboarding, if I can twist my spouse’s arm into taking a video of me, I’ll do this. However now luckily, I’ve a good friend right here in Park Metropolis who additionally works with Tom. So we exit and video one another. I ship the video to Tom and he makes use of a software, an app known as OnForm which Tom you may discuss slightly bit extra about from the coach perspective, however he not solely can watch the video, however he can mark it up with, draw on it and present me my angles and do all of that.

After which I even have these sensors in my ski boots known as Carv, that’s C-a-r-v and it’s an organization that Tom has been concerned with serving to them develop the product. Mainly it’s acquired the identical sort of know-how that’s in your cellphone. So it will probably inform what angle my toes are tipped at, it will probably inform how a lot stress is on the entrance of my foot, how a lot stress is on the again of my foot. And so simply via these, via that fundamental know-how, they can provide you all types of suggestions, like, what’s your edge angle, how’s your fore/aft steadiness. Equally, are you turning your skis, and Tom may take a look at that knowledge along with the video and get a fairly full image of what’s taking place and the way I’m snowboarding. After which he’ll give me suggestions. After which I’ll go away, and I’ll work on that. After which, come again a number of days later, perhaps every week later and get the following factor. And I really feel like that’s a lot, simply a way more efficient manner of studying. So discuss slightly bit about this know-how and the way it’s as much as you as a coach, and what it brings to the equation.

Tom Gellie: Yeah, I believe what’s been nice is, such as you mentioned, the eight hours a day factor, that’s typically what individuals assume, like extra time is best. However then that takes away, that sort of then places the, even in the best way you concentrate on that, that’s like, “Oh, the extra I get from this coach, the higher I’ll get.” And so the enter isn’t actually coming from the individual. And so I really feel straightaway, like one of the best factor in regards to the on-line fashion teaching, what we’re doing is we get the one factor, we chat about it, we get an opportunity to talk backwards and forwards. And it’d even be three days later when it’s filtered in, we nonetheless chat about it, even change the topic. So there’s a course of, a pure course of, so that you don’t should undergo throughout the someday. So I believe that’s actually advantageous.

And yeah, it places it, the individual’s consciousness has acquired to extend as a result of they’re solely working with this little bit of information, they’ve been like, can you modify this, are you able to do that. Now they should exit, it’s a must to exit, Chris, and try to determine it out and undergo, it’s a must to undergo the struggles to check and distinction and know you actually personal it. Like, I believe lots of people may need even had a terrific lesson with an teacher as soon as and I’m feeling actually good. After which they lose it.

Chris Kresser: Proper.

Tom Gellie: As a result of it was nearly like given to them after which they’ve to return and guide that teacher once more to get that very same feeling, so you then’re reliant on it. So I actually am making an attempt to get individuals to the purpose as a result of that’s the place I really feel why I progressed learning snowboarding later in life, I did lots of this. I’d get one thing off a extremely good skier and I’d go away, and I wouldn’t discuss to anybody, I’d simply go and observe. So I’m sort of passing on what I do know has labored for me and the net factor appears to power that in a manner. As a result of they’ll’t go and guide me once more for 3 hours. After which like we talked in regards to the comparability factor, like that’s so highly effective. You assume you’re doing one thing, you’ve gotten this video, and you may see if you’re or not. You’ll be able to then additionally present individuals, assist them with, displaying them they’re making progress, though they see it and total it seems crap, and so they’re like, “Oh I haven’t modified.” However you then put it aspect by aspect, look carefully, oh, there’s three levels distinction, see? Like, what you’ve finished has finished one thing. It’s simply solely three days of you practising it. So it actually helps me inspire the shopper and say, “Look, you’re doing effectively.” As an alternative of listening to it from them and never having the ability to show that they’re enhancing. Yeah, I believe that’s superb.

Chris Kresser: Yeah, that was a giant one for me, too.

Tom Gellie: Yeah.

Chris Kresser: And continues to be. I imply, just like the aspect by, or high backside or aspect by aspect, nonetheless it finally ends up wanting within the app, the comparability of after we have been, this final summer season, I discovered to inline skate. And I used to be doing mainly to coach for snowboarding within the offseason. That sure, that’s how obsessed I’m. I imply, I loved the skating half too to some extent, however it was actually I wouldn’t have been doing it if it wasn’t for snowboarding. I’d by no means in my life ever had the curiosity to study to inline skate till final season. And simply seeing the progress that I made all through the summer season, when it comes to like angulation, what was taking place with my higher physique and my toes, it was actually actually fascinating and I positively really feel like a few of that has carried over into my snowboarding, a minimum of beginning out this 12 months. Like I began this 12 months, and we are able to discuss in regards to the professionals and cons of Carv in a second right here, however I began this 12 months like at or above my highest scores of the entire season final 12 months in Carv. And I really feel like that was a direct results of doing that skating coaching all summer season. Like, I don’t assume there’s any manner I’d have simply began proper at or above the extent I used to be at, on the highest level of the season final 12 months. In order that sort of suggestions is actually useful.

Tom Gellie: Yeah, positively. And sorry, I additionally realized I hadn’t talked in regards to the Carv half. I believe, to even placing me apart, simply this know-how when it comes to Carv is implausible. As a result of the man who developed it, like invented it, determined that is one thing he wished to do. His total imaginative and prescient is that the educational course of is like actually uninterrupted. So you may mainly be snowboarding in your headphones you may have your headphones in and it’s like, nearly mainly telling you, “Did you notice you have been again on that flip?” You make one other one, “Did you notice you have been too far ahead?” So you then’ll, you don’t should cease. So it’s very prompt. It’s the coaches, I imply, they known as Carv, digital ski coach. In order that’s the concept. And I believe when that know-how, for the time being it’s already nice, however when it’s, they’re refining it additional and additional yearly, I believe that’s going to be a giant sport changer. And lots of people who’re keen to go down the street of experimenting, test their ego, strive among the advisable ideas and drills and issues, they’re all getting higher. They’re all [crosstalk 1:06:33].

Chris Kresser: Yeah, I imply, I believe my rating within the final two years has improved by like 20 or 25 factors, I believe, on common. And like after I first began snowboarding with you Tom, after I first began utilizing Carv, so I can’t attribute that each one to Carv, as a result of I’ve been working with top-of-the-line ski coaches on this planet. However I believe the mix is actually highly effective. And from my perspective, Carv doesn’t substitute working with a very good coach. It simply enhances the entire expertise. And I believe you can work with Carv alone and make big progress. And like, if I didn’t have entry to you, or a extremely good ski coach, I’d for positive nonetheless be utilizing Carv and getting a ton out of it. However and in addition, I may simply work with you and make a ton of progress as effectively, with out Carv. However placing these two collectively, I believe is the place it will get actually thrilling and enjoyable.

And once more, I’m not as acquainted with what’s accessible in numerous sports activities. I believe there are related issues within the golf world now, definitely, like plenty of video evaluation and simulator stuff taking place. However simply for those who’re listening to this, and also you’re not a skier, and also you’re within the sort of issues that we’re speaking about, do some analysis and see what’s accessible. You is perhaps shocked. I believe there’s lots of, there’s a renaissance taking place now on this world. And there’s lots of new instruments accessible for studying. I imply, if this had been accessible after I was rising up snowboarding, I in all probability would have approached it in a different way and perhaps had a distinct expertise. However it simply makes it a lot extra enjoyable for me.

Tom Gellie: Yeah. Hey, Chris, perhaps earlier than we end up, I wished to get, I requested you proper at the start, I mentioned, “How do you assume your progress goes in comparison with the typical individual? And what are you basing that on?” And so like, perhaps there’s your individual ideas. Possibly there’s additionally what different persons are saying, and perhaps there’s video. So are you able to [crosstalk 1:08:43]

Chris Kresser: All proper, effectively I’ve had suggestions from individuals round me, together with my spouse and buddies who’ve remarked on, they appear impressed with how a lot I’ve improved and the way shortly I’ve improved. With video, like I mentioned earlier than, like I see definitely objectively that lots of issues have improved dramatically. After I look again at video from like two years in the past, or two and a half or three years in the past, I had sort of that abbreviated 2000, what was it 2020 COVID season the place I acquired perhaps two months earlier than the mountain shut down. After which there are specific points, which very effectively, Tom, we don’t have to go, which have simply been current that entire time and perhaps to a lesser diploma now than they have been initially, however which have been slower to alter that I’m conscious of and sort of get pissed off by.

It’s actually laborious for me to sort of like assess my progress versus the typical individual as a result of I don’t really, I’m probably not in shut contact with lots of common, like, different skiers who [crosstalk 1:10:06]

Tom Gellie: Who had began snowboarding a number of years in the past.

Chris Kresser: Yeah, precisely. Like I don’t know, I imply, I did ski like every year after I was rising up. So it wasn’t completely new to me. However I hadn’t actually, I hadn’t skied in 25 years or one thing. And I had finished some snowboarding within the interim. So I really feel like I wasn’t ranging from full scratch, like snow plow. I wasn’t ranging from like a snow plow or one thing like that. I don’t know, I want to assume my progress is barely, was above common, simply when it comes to my degree of dedication and dedication to it and the help that I’ve had. However actually, it’s laborious for me to evaluate, as a result of I simply, I don’t know that many different people who find themselves ranging from an identical place from me.

Tom Gellie: Yep, that’s why I believe you bought to belief that the buddies in [crosstalk 1:10:56].

Chris Kresser: Why don’t you inform me, Tom?

Tom Gellie: Effectively, I consider what you mentioned, just like the individuals round you, as a result of they’re observing you versus what they’re additionally seeing happening and being skiers. So I’d belief that and I believe you’re accelerating the educational curve from my perspective. I believe you’re, I really feel it’s, I imply, perhaps even to your query, what’s the most important mistake, I really feel like there’s like one thing. At the beginning of this season, you type of, it was good too. You went on a camp and also you took on some completely different concepts on tips on how to transfer in snowboarding. And I believe there’s really some actually good issues which have come out of that. However then a few of what you’re seeing in your snowboarding now that perhaps you don’t just like the look of, I believe that’s you simply making an attempt to work on some new, like a coach telling you to strive turning your physique this fashion. Do that together with your fingers, do that together with your toes. And so I really feel that after there’s, some consistency begins taking place once more, I actually really feel like finish of January, there’s going to be a giant distinction. Once more, a giant leap. So yeah, and I believe it’s actually vital to have a look at it not when it comes to that wasn’t a very good factor to do. Once more, it’s that experimenting, like there’s at all times good that comes out of happening a street that perhaps doesn’t result in the right outcomes you anticipated to return from. There’s at all times, yeah, you’re simply studying to seek out out the spectrum of what issues can occur in your snowboarding.

Chris Kresser: Yeah. And perhaps that is one other high quality as effectively for studying and mastery. It’s one thing that has served me effectively that I respect about my strategy is that I’m not dogmatic. And I don’t get wedded to any explicit system or framework, or I’ll take no matter I can get from anyone, or any system or any framework or any ideology that I believe is useful. And that after I run it via my very own filter of testing, with my expertise, and my in my life if it resonates as true for me, then I’ll take that piece from that system, even when the whole remainder of the system is junk and doesn’t assist me in any respect, I’ll take that piece. And I believe that’s one other vital high quality for studying and mastery is simply having that discernment and never getting too wedded to anyone explicit system or ideology.

Tom Gellie: Completely. Yeah, I completely agree. And I at all times say this, I believe that my greatest breakthroughs in my very own snowboarding have come from doing issues that I understand have been mistaken.

Chris Kresser: Proper.

Tom Gellie: As a result of another person earlier than mentioned, “Don’t do this. That’s dangerous in snowboarding, that’s dangerous ski method.” So I’ve stopped happening that avenue, after which the day I do, wow one thing, as a result of it’s fully completely different new sensation. I can internally gauge that and go “Whoa, what was that?” So I believe that’s a extremely, yeah, vital, yeah, idea.

Chris Kresser: Yeah and also you’ve acquired to be keen to be mistaken. And I do know you used that instance, not too long ago, the place you argued with somebody and mentioned, “No, no, you’re mistaken about that.” And you then went out and tried it and came upon that they have been proper.

Tom Gellie: Yeah, precisely.

Chris Kresser: That’s the best way, for those who actually need to be like brutally centered on enhancing, you bought to be keen to be mistaken in that sort of manner. And I believe that’s true not simply of studying sports activities, however of anything. Simply be sort of relentlessly trustworthy with your self and open to being mistaken and altering your thoughts if the circumstances weren’t that.

Tom Gellie: Yeah, so true.

Chris Kresser: All proper, Tom, so I’d love so that you can discuss slightly bit in regards to the varied assets that you’ve accessible. Not everybody who’s listening to this course is a skier, however we definitely can have some skiers within the viewers who need to study extra about this strategy to snowboarding. So inform individuals the place they’ll study extra about your work.

Tom Gellie’s Favourite Coaching Sources

Tom Gellie: Nice. Effectively, I’m first going to say I’m going to present some, a useful resource that’s not my very own, however one in all my mentors, Gary Ward. And he’s from the UK and he developed a system known as Anatomy in Movement. In case you go to AnatomyinMotion.co.uk, he helped me study lots of physique consciousness workouts and methods of going via that. You could find some superior assets there on-line studying for anybody to simply begin your physique consciousness journey. And he’s a implausible coach, mentor, teacher, for simply physique stuff. In order that one I’m saying first, as a result of he’s actually helped me get the place I’m at. In order that’s for everybody. For the skiers, BigPictureSkiing.com is type of my spin on lots of that stuff and put into the snowboarding world. And on that aspect, I simply put the movies up and I try to break them into classes primarily based on all of the completely different parts of snowboarding. Plus, as you talked about, indoor dry land, physique consciousness workouts, that type of stuff. And it’s rising, as I get suggestions from individuals and say, “Effectively, that was actually good, however I don’t perceive this bit.” So it’s a dwell, natural base that retains rising. So I actually take pleasure in that half and I believe individuals will take pleasure in that in the event that they go test it out [crosstalk 1:16:37]

Chris Kresser: One factor I need to say about that, too, is that is additionally a key level in studying and even simply the way you construction the educational expertise. And also you and I’ve talked about that, Tom, as a result of I’ve lots of expertise in on-line training in a distinct discipline. And what I really like about Huge Image Snowboarding is like I can go in there, let’s say I need to enhance my carving, I can go in there, click on on video library, and there’s a complete part on simply carving tutorial movies. I don’t should wade via a complete system of like, right here’s my system of 45 completely different factors that, my 45-point concept on every part. I don’t need your 45-[point theory and everything, I want to see the drills on carving and the videos on carving for now. Then maybe later, I’ll be interested in your 45-point theory on everything. But I think that’s the best way to do it.

And in that section, there’s videos on upper body arms, bumps and moguls, biomechanics, equipment, and Tom has, we haven’t talked at all about equipment and the role that plays in learning and mastery of any sport, especially skiing, like how you set up your boots, and there’s just, tons of videos on that which is really critical. I think that’s so important because it gives people lots of different entry points, depending on where they are in their learning process.

Tom Gellie: Yeah, I really, that really makes me happy to hear that that’s how you see the learning is done through the site because I enjoy doing the programs and the courses and the multitude of different ones I’ve done in my life. But some of the best learnings have come from like conversations with friends over time. And so I’m almost trying to make the site like jump into Tom’s brain, Tom’s mind as he goes and he puts down what he’s learned in the past. And then also find out what he’s discovering and learning at this moment. And it may seem like I’m jumping, like a bit randomly around, but in my head, and I think everyone realizes this, we don’t actually think very logically or the way we think logical thinking works. It is very fluid and you’re sort of saying that. And so people can go to the site [started carving? 1:18:57] after which I point out one thing in a video and so they go “What’s that about?” And you’ll then simply search and go “Oh, now I’m over at biomechanics. Oh, after which now I’m over at physique consciousness and now I’m in gear.” So yeah, it’s like telling [crosstalk 1:19:11]

Chris Kresser: It’s very simple to fall down the Huge Image Snowboarding rabbit gap like YouTube, going, clicking on one factor to a different. Yeah, for positive.

Tom Gellie: However, I believe it’s simply my tackle I don’t actually like do the 1st step, two. I believe there’s occasions when that’s actually vital. However yeah, I type of am a very good towards that should do as a result of that’s inflexible, after which I wouldn’t be capable to go right into a video later and say, “Hey, guys, I’m actually sorry. That video really, I wasn’t fairly appropriate. Or I’ve acquired a distinct tackle it, now.” It permits me to alter my thoughts and never be inflexible.

Chris Kresser: Yeah, that’s one thing I respect quite a bit about you Tom and I wouldn’t actually decide to working with somebody who doesn’t have that mentality and the willingness to confess after they’re mistaken and to make progress in their very own strategy. And admittedly, that’s a fairly uncommon high quality sadly, within the excessive degree teaching world. Typically there’s lots of ego and lots of attachment to sort of system that somebody’s created and an unwillingness to rethink. As a result of then, for those who’ve written 5 books about your system, it’s quite a bit tougher to confess that you simply have been mistaken or change your thoughts, proper? So it’s, I like that you simply do this and that reveals up quite a bit in your work. So you bought Huge Image Snowboarding, which is actually for these which can be acquainted with what a membership website is, that’s the overall idea. You subscribe, you get entry to all this superb content material and webinars and stuff like that. Tom, you even have some sort of applications for individuals who need to go deeper, together with one-on-one personal teaching, like we’ve finished after which like, are you calling it, is it the academy? Inform us extra about these.

Tom Gellie: The academy?

Chris Kresser: Yeah, these applications.

Tom Gellie: Yeah, so diving deeper, you’ve acquired a non-public session, which you are able to do half an hour or an hour Zoom session like this. And I typically simply go over video, or some individuals don’t have a video that they know what they need and so they present me within the kitchen. Like, “I can’t do that, I can’t do that. And other people inform me I ought to do this. What do you assume?” So there’s that possibility, which is actually good. After which the academy is deeper once more. We do like a half season or a full season of teaching, and that features the on kind, backwards and forwards video evaluation that you simply talked about, in addition to some, like weekly Zoom lessons on a subject. Or it’d simply be there’s 10 individuals in there, we take a look at a few individuals’s movies they’ve despatched in, and ensure like they’ll ask questions and that’s the factor. That’s for the individuals such as you, the obsessed ones, like their season is spent snowboarding, and so they’re actually into yeah, taking the deep dive.

So yeah, not for everybody. However yeah, and what’s nice about that, for me is I actually am studying a lot as a result of I’m getting all this data coming in of what’s working and what’s not. It’s like already adapting on the fly. “Whoa, okay. Proper, I have to restructure how I say that first and this could or,” yeah, so it’s actually, actually been good. However these are the 2 issues personal teaching and the academy. And the academy is an apply and software factor as a result of it’s simply Sam and I. So we are able to solely tackle restricted individuals and need to make certain it’s best for you. Yeah, that tends to be for instructors and other people such as you that simply snowboarding is their jam.

Chris Kresser: Yeah, yeah. And you then acquired a podcast, proper?

Tom Gellie: And I acquired a pod, that’s proper, yeah the Huge Image Snowboarding podcast. In order that’s acquired some actually fascinating chats with completely different individuals. In order that’s value testing on Spotify and iTunes podcasts. A YouTube channel.

Chris Kresser: I used to be going to say, I see you posting YouTube movies.

Tom Gellie: Yep, Huge Image Snowboarding with Tom Gellie. Yep, so, in order that’s acquired lots of good things and you may type of see my evolution as a skier. As a result of it began out probably not making an attempt to show individuals stuff, it was simply hey, right here’s me snowboarding. After which Instagram, Tom Gellie, Huge Image Snowboarding, Fb. So you will discover me on all the key channels there. And yeah, I believe YouTube’s a extremely good place. The YouTube and the podcast are actually good locations to begin to see like, yeah.

Chris Kresser: I’d say that too. Yeah, you may, it’s so useful I believe, simply to observe snowboarding, good skiers snowboarding and see, like, we didn’t get actually into this. However I believe one of many different key issues with studying and mastery is simply, is doing all of your exercise with somebody who’s higher than you. And the mirror neurons that like, I’ve seen simply snowboarding behind there’s some actually good skiers in Park Metropolis, together with former World Cup athletes. So sometimes, after I see one in all them, I’ll simply lurk behind them slightly bit, comply with them and ski behind them. And it’s like that, nearly as a lot as anything, can actually speed up my studying. And so yeah, watching YouTube, watching Tom ski on YouTube, watching, I believe you publish typically hyperlinks to different individuals on Instagram and Fb. You shared a video with me earlier immediately that simply blew my thoughts of, I don’t even know who that man is. However these turns have been simply insane. And I really feel like I may simply watch and research that for a very long time and profit vastly.

Tom Gellie: You realize, I can’t, I’m so curious to see my four-year-old son Archie hit the slopes. So we’re going to Canada in lower than two weeks for a month, and he’s been snowboarding. He’s already skied in Aspen and Australia earlier than, however he was a lot smaller.

Chris Kresser: Yeah, [inaudible 1:25:10] two or three.

Tom Gellie: So now that he’s on the proper degree, however yeah, however he’s, I’ve seen him watching me coach on-line, listening to what I’m saying to different individuals. And he requested me that the opposite day. He’s like, “Dad, is that this the fitting ski transfer?” And we’re on the trampoline practising lateral jumps.

Chris Kresser: Yeah.

Tom Gellie: I’m very curious to see what occurs with him. As a result of, yeah.

Chris Kresser: He’s going to soak up lots of this, via osmosis. He’s going to be a ripper.

Tom Gellie: Yeah. Effectively, yeah. I’m very curious to see. Very, he could hate it. He could, so I’m setting myself up.

Chris Kresser: Until he decides he simply needs to be a surfer as a substitute or one thing.

Tom Gellie: Yeah, yeah. Yeah. So however that’ll assist, like, I believe additionally, I’m simply considering like, years down the observe. Already, I’ve finished a complete lot of like, what I’d name self-research with Archie. I made him like, he was at all times barefoot a lot of the time. I’d put him in conditions, I’d problem his steadiness that may do all this type of stuff, expose him. And already I’d say he’s a a lot better athlete than the typical child. And I need to say lots of it’s via, it’s not simply genes, it’s publicity to that stuff. And so yeah, 10 years down the road like I’m simply questioning, what am I going to be sharing on Huge Image Snowboarding, as a result of I’ve identified oh this actually, I do know this work and passing on to different people who have youngsters that need to develop an athlete. And on that closing factor, there’s this man, Christian Tibideaux, he’s Canadian coach, like actually excessive finish athlete and himself as effectively. And he, I believe he wrote a guide the place he needs to write down a guide in your youngsters sucks, and it’s your fault. I keep in mind listening to that, when Archie was like, one. I used to be like, “Effectively, thank goodness,” as a result of he mentioned at three, like by the point they’re six months previous, there are stuff you in all probability need to do this he’s discovering out. All good athletes, like, have that sort of stimulus earlier than that age. And so it’s like, for those who don’t do it on this interval, it’s too late. So I discovered that fascinating.

Chris Kresser: Fascinating. Yeah, that’ll be the following podcast studying and mastery for six-month-olds.

Tom Gellie: Yeah, in your new child.

Chris Kresser: On your new child, yeah. Yeah. The way to set them up for an Olympic profession beginning at zero years previous. Yeah.

Tom Gellie: Yeah.

Chris Kresser: All proper. Effectively, Tom, thanks for approaching the present. It’s been a pleasure to speak to you. All people. Try BigPictureSkiing.com, try Tom on YouTube and Instagram, the Huge Image Snowboarding podcast. Nice, actually fascinating conversations for those who’re a skier. And yeah, Tom, I’ll in all probability discuss to you tomorrow or one thing, Tom, however it was a pleasure to have this dialog.

Tom Gellie: Yeah, pleasure too. Thanks very a lot, Chris.

Chris Kresser: All proper, all people, thanks for listening. Maintain sending your questions into ChrisKresser.com/podcastquestion and we’ll discuss to you subsequent time.

This episode of Revolution Well being Radio is sponsored by LMNT and Paleovalley.

Drink LMNT is a wholesome various to sugary electrolyte drinks. Every grab-and-go stick pack replaces important electrolytes with no sugar, no coloring, no synthetic elements, or another junk.

As a member of our neighborhood, LMNT has a really particular supply for you. Declare your free LMNT Pattern Pack – you solely cowl the price of transport. Get yours at DrinkLMNT.com/Kresser.

Paleovalley gives nutrient dense merchandise that assist individuals reclaim vibrant well being. Paleovalley shares my values round meals and dietary supplements and I can at all times belief them to have the highest-quality and best-sourced elements.

As a member of our neighborhood, Paleovalley is providing you 15% off your first order. Head over to paleovalley.com/chris to assert this particular supply.

Most Popular

Advantages of a Morning Routine—methods to begin your time off on the correct foot

Digital Exercises • Well being Teaching Recommendation • Group ...

Low-Impression Exercise for Folks with Unhealthy Knees

Are you initially of your health journey and need to shed weight first to cut back the affect in your knees? Or you could...

Recent Comments