#025 The Return of the Show

In this episode of the Decoding Excellence Show, I am talking about sport science, the latest updates to the technology developments at Colorado, and discussing some of the things I'm looking forward to in the new year.

In all honesty, this episode was about getting back on the horse (and returning to the microphone). It has been a long hiatus away from recording a show and I needed to go through the routine once again before returning to our regular interviews. I appreciate all the support and the loyal listeners who have stuck with the show. I am looking forward to recording more Decoding Excellence Shows with some incredible guests real soon.

In addition to those social mediums, you can head over to AdamRingler.com/Newsletter and sign-up for my weekly newsletter. This is a newsletter for the curious. It's chalked full of interesting articles I've read through the week, things I'm exploring and finding fascinating through my week, and a collections of thought experiences and resources I've cultivated. It's essentially a Birchbox for performance-related articles and musings.

Thanks again for listening to the Decoding Excellence Show! I appreciate all the support growing this Sport Science, Strength & Conditioning, and High-Performance Coaching resource. If you have taken anything away from the show, please login to iTunes and navigate to the Decoding Excellence page and leave us a review

Key Takeaways

• Returning after a hiatus starts with routine: getting back on the microphone meant going through the familiar process once again before chasing anything new.
• Staying current with sport science and technology is continuous work: the tools keep evolving, and keeping up is part of the job.

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Go Further in This Episode

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• Read the transcript below to revisit key ideas at your own pace.
• Share this episode with a coach or colleague who would benefit.
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Episode Transcript

This transcript was automatically generated. While we strive for accuracy, some words or phrases may be misheard.

[00:00:00] Sport Science, Strength and Conditioning, High Performance Coaching, welcome to the Coating Excellence Show. Hey everybody, it's Adam and today instead of my typical pre-show advertisement, I just wanted to briefly touch upon the fact that I have a newsletter that goes out every single Friday and the way I've described it to my friends and close people around me is it's like the birch box of newsletters. You really don't know exactly what you're going to get in the newsletter but it's usually

[00:00:56] Chucked full of different research articles, different things I find fascinating, it could be songs I've recently listened to that really invoked some sort of response or just the little things that maybe have acquired or purchased that have brought a lot of value in my day to day. But check it out, head over to AdamRingler.com forward slash newsletter, sign up, pop your email in it, I promise I will never spam you and immediately start receiving these emails, I think you will absolutely enjoy it and you won't regret popping in your email. Thanks so much.

[00:01:30] Hey everybody, welcome to the show today. Today we're going to be discussing on the Coating Excellence Show, literally an update to what we've been doing, some of the new developments, some of the things we're doing on the software side, whether it's with some force plates or some velocity-based training methodologies that we've been utilizing and really some of the wellness questionnaires and some of the technologies that we've been utilizing playing with and really trying to develop into our own sort of algorithms and the way that we use it here at Colorado

[00:02:00] And the way that we ultimately want to get better information so that we can make more actionable and better decisions with it. So it is a hopefully a fun show and hopefully it's an informative show, but really if anything else it's just a catch-up from literally a six to eight month hiatus away from recording episodes here on the Coating Excellence Show. So I hope that the remainder of the rest of this podcast can really be a great way to come back to you guys, to have a have a platform to speak from and just ultimately share some of the cool things that we're doing. So hopefully you

[00:02:37] Take some things away from it. Hey everybody it is your host Adam Ringler and welcome to the Decoding Excellence Show. Thanks so much for tuning in it has been a long time since I've recorded I've actually probably recorded this intro bit nearly six to seven times and each time I recorded it I deleted it just simply because I think I've fallen off the horse and I haven't been able to get back on. So this episode will hopefully serve as a way of maybe recentering and getting back to the root of what the Coating Excellence Show is, but also maybe just you know building the habit

[00:03:22] Of getting behind the microphone talking a little bit about sports science and strength and conditioning and sports performance, but also just the technical piece of recording a podcast. So if you have been a long time listener to this over the last 23 or 24 episodes again I want to welcome you back and thank you for your support it means a lot to me, but if you're a new listener given this a you know a chance on your typical weekly podcast rotation, hopefully I don't disappoint hopefully I don't let you down, but you know if anything else listen to the first 23 podcast or

[00:04:02] Or so of the previous Decoding Excellence shows where we really try to you know interview and get down to the root of what it takes to be an excellent performer in all realms whether it's strength conditioning coaching or even in your day-to-day life, you know I think a lot of people wonder if the lessons that somebody learns on the Decoding Excellence Show could apply to other areas whether it be business entrepreneurship finance whatever it might be or just you know trying to improve your own personal life, I think that the lessons that have been shared by

[00:04:40] A number of guests on the Decoding Excellence Show transcend just sport itself. So I would encourage you to go back to those episodes and by all means we will continue our interviews with you know world-class performers to hopefully try to uncover and you know better understand what it takes and what sort of habits routines and tactics that these people utilize on a daily basis to really bring out their best work that's been always the emphasis of what this show is about is really trying to get down and understand those habits and then hopefully uncover those and

[00:05:21] Share them in this medium. So you as a coach, you as a business person, you as whatever profession, whatever walk of life that you so choose that you can apply those habits and those lessons and improve your life and improve what you do on a daily basis but just a little bit of a backstory as we go into this episode of the Decoding Excellence Show you might be wondering Adam where have you been has been probably at this point nine months maybe even a year since the last published Decoding Excellence Show and yet every single month when the hosting company builds me for

[00:06:02] Publication and hosting of these podcasts I continue to pay it even though without recording a single show so and I do that because I think the first 23 episodes of the show has has warranted and I want to continue to host those because I think there's some really great advice on those shows but I also do it as a self reminder that I need to get back behind the microphone continue some of the interview series that we've had with great practitioners sports scientists and other coaches and this is an episode it's really a monologue where you know I'm sort of brushing

[00:06:38] Off the dust of recording and talking and and sharing a little bit about what we've done over the last year but it's also just sort of getting used to the routine of of everything of recording here but you know I think a lot of it I might have said this in one of the you know six seven eight nine edits that we've done where I've immediately deleted it or never published it and hopefully this this this podcast survives the editing editing room right where it actually goes out into publication into the cloud and that's the emphasis I think that's the hope of this one is really publishing

[00:07:18] And producing something that can be published but I think in some of those edits one of the things that I've said numerous times is that the long hiatus from publishing any decoding excellence podcast show has been simply because there just hasn't been enough downtime in this facility you know a lot of the publications I've done in the past and previous episodes were recorded either at my home or at at my previous office and now here we are and and this facility over here at the Colorado's event center the CU event center here in Boulder Colorado it is from sun up to sundown busy loud going

[00:08:03] Athletes in athletes out and there's never any time to record and the way I look at that is that that's a great problem because number one we're taking care of the student athletes and we're providing an excellent environment for them to train continue to hone the craft get better and to improve their athleticism and and by no means do I ever want the decoding excellence show to be a distraction away from that but here I am today it is a completely empty facility all of our athletes are gone and I thought maybe in after hours we would try to record a show or at least put

[00:08:40] Down something maybe a 20-35 minute episode sort of catching up any of our loyal listening audience and catching them up to what's what's been going on here and we've had a number of things that we've we've improved and we've continued to build here and and hopefully we can talk about some of the architecture of the support sports science technologies and sport performance technologies that we're continuing to hone and craft and some of them that we're looking to acquire but that's the nature of the show so I think without further ado let's let's get into

[00:09:16] Into the actual technical and tactical and sport science discussions and rather than the ketchup but again maybe the last very thing I wanted to say is that if you have been a loyal listening audience member of the Decoding Excellence Show and you've survived the 12-month hiatus away from publications from the bottom of my heart and the most sincere gratitude here thank you so without further ado let's get into the sport science piece of it we have been busy that is an understatement of any proportion so we have been doing a lot of different things so

[00:09:56] From my arrival out here at at University of Colorado Boulder one of the chief responsibilities that I've had is really trying to grow the utilization of our athlete management software and system that we've we have here and that is a major undertaking if you are familiar with software packages like smart-a-base or coach me plus or I don't even know train heroic or in our case the AMS that we currently utilize edge 10 it is an undertaking to try to get all of our various departments that we service here and that we provide to our student athletes whether it's

[00:10:35] Sports psychology sports nutrition if it's an athlete medical record system like our what our athletic medicine captures demographic data and injury data in or if it's even just sports performance it is an incredible task to try to get a software system that facilitates the needs the desires the request from every single department so a lot of a lot of my responsibility was trying to build tools and technologies that would suffice and would capture what those particular practitioners and those respective domains and disciplines want from an athlete management system

[00:11:18] So you know I think when you start to discuss various needs analysis with different departments what you'll find very quickly is that the needs of an athletic trainer is very different than the needs of a sports performance coach both from a time standpoint from what's important to them what they need to capture and how they want that recorded visualize and reported either back to themselves for you know injury audits or demographic data that they need to pull injury statistics or trends but also it's it's just very different from from department to department so a lot of a lot of

[00:11:56] What I've done over the last maybe six to eight months have have met with our various departments we've discussed sort of the utilization of the technologies and the tools and how to input and export data in and out of the AMS software but it's also really trying to give them a lot of ownership of what they want to see and how they want to report it and what what they want the functionality of this AMS to be you know what we'll see is that some departments will will want greater visualization tools and they want to be able to show it and report it and see dashboards

[00:12:33] And widgets and different sort of a graphical representations of the data and that's that's very much important to them where other departments might now want that they just want the raw data and being able to see it in a tabular table type of view so it's it's ultimately at the discretion of each department in each department head and and what they're really searching for and what they want to get out of this AMS but you know there's been a number of different sort of things that we've had to build right we've have some key performance technologies that we've always had here at

[00:13:06] University of Colorado we've are fortunate enough to have dual force plates we're fortunate enough to have some wearable technologies that we equipped our athletes with but the challenge is how do we get these different data streams aggregated into one centralized location right so that we can start to get an idea of maybe you know different sort of regression analysis on our force plate data compared against our wearable technologies and work outputs or maybe it's biomarkers or it's subjective questionnaires whether it's session RPE looking at the RPE of a training session

[00:13:46] And duration to get monotony strains or if it's just you know self-reported mood and sleep and wellness and being able to run those sort of wellness score algorithms and get an understanding of how does one veritable or one parameter like a wellness score that we've created how does that compare to some of the other hard outputs that we're getting from from a wearable technologies in our force plate data so this has been a challenging feat in itself right to be able to pull in and create sort of systems to allow us to export or API raw data out of different

[00:14:27] Softwares some that might not independently want to work with an AMS how do we get that data out and then Vsev get it into a RAMS and that's the that's a challenge that we have and is no easy feat by any stretch of the imagination and is taking a lot of time and labor looking at a lot of rows and columns of data to try to architect it in a way that the system would ingest and for those of you out there that spend a considerable amount of your time cleaning data then you understand to you just completely understand how how much of a

[00:15:11] Feat that can be and how time consuming you know just that in itself cleaning data can be but to parlay that aren't too not only having clean data coming out of force plate data or wearable technologies but to then be able to import that into a third party AMS is you know not always fun but it is a crucial step of getting the right stakeholders the right information so that we can make better actionable decisions from it and that is that's ultimately sort of my soapbox of where I'll stand on is that you know I think a lot of times coaches whether it's drinking

[00:15:48] Conditioning coaches or poor coaches or whomever with it you know when we start to talk about injectable information it could be very scary sometimes talking about data because what ultimately can happen is that the very near and dear ideas and methodologies and principles that you hold close to you that think a list that you know the bias that we have that might think that those elicit a certain outcomes data can sometimes you know reject that idea but that's not always a bad thing I think if anybody is truly committed to their craft and to the process of getting better

[00:16:24] And self-improvement and self-acquisition then you understand that you know methods might change best practices will change and upon new information or new data then we need to alter our approach given that data and and realign and sort of hopefully find a better direction of doing things and I think if you're committed to getting better then you will at least look at the data and then use your experience and your own gut instincts along with objective information to make better decisions and that has always been sort of my ethos or my mission is to provide coaches with

[00:17:07] Incredible information that they can utilize to make better decisions down the road so whether that's workload monitoring technologies or data if it's subjective wellness questionnaires if it's essentially building the support structures to support strengthen conditioning coaches or scientists or sport performance coaches or even sport coaches go instructors so that they can do their better work so the athlete is in a better position to receive that information and be able to execute the tactical technical outputs that that sport coach needs so we can win games win

[00:17:42] Championships and ultimately succeed in whatever competitive field environment that they compete in so that's a little bit of a nutshell of some of the things that we're doing you know we obviously I discussed very early on early in the show that we utilize some force plate technology we have AMTI force plates and we use a software system called acupower that allows us to to get the raw data out of the force plates and to really get it anywhere we need and then we run that through our AMS software and we compute our own sort of load explode and

[00:18:21] Drive parameters very similar to competing force plate you know software is out there but we run it through a very similar algorithm in a similar parameters and we visualize that in a very similar way we have an athlete database system that you know calculates the averages of those three parameters and then we essentially assign an individual athlete T-score for that compared against that group average so that every single time an athlete steps on and jumps and does the series of their force force plate analysis they can visually see how those three parameters

[00:19:00] Are changing and their movement signature continues to change and that's been that's been a fun project to work on and to really try to grow that system and to utilize some of these different parameters in a way that we haven't otherwise already utilized here at Colorado. We've also have some workload technologies that we workload monitoring technologies that we utilize so we have some softwares wearable tech through polar team pro system that we've been utilizing to get accelerations and decelerations and velocity bands and heart rate data from our athletes

[00:19:38] So we equipped a majority of our mince basketball and women's basketball athletes with the sensors and otherwise we continue to sort of do some silent monitoring on that and we look at the workloads on a given practice or a given week or a given game and it's just so that we better understand as practitioners what the demands are of each sport what's the demands of the pack 12 competitive women's basketball season or mince basketball season and this gives us a better idea of sort of the preparation that we might need to do to get them prepared for those demands

[00:20:13] In the given preseason or given offseason period what are the fitness parameters that they need to be able to achieve to be successful during a non-conference schedule well if we don't measure that it's very hard to manage that and manage expectations and then therefore prepare for those expectations so we do a lot of capturing of that and we get some ideas and we we utilize that information to better prepare our student athletes for the outcomes the rigors of what our preseason in season periods would look like so but then again you know we have to you know data alone

[00:20:50] Is not powerful enough where there's a visualization element to all that we do so we need to be able to longitudinally look at the data and graphically be able to show changes whether it's heart rate data or you know trample or total distance or distances at high velocity bands or whether it's you know changing accelerations deceleration ratios or maybe even expanding on tim gabbits work and looking at one or two of these parameters and running acute chronic workload ratios or exponentially weighted moving averages off of that so that we can hopefully try to intervene

[00:21:28] In periods where we have high workloads or high peaks and our ACWR ratio is you know in the overreaching or overtraining portion of it but maybe on the flip side as well if we're you know coming off of a road game and we have maybe you know not a very deep bench and we have players that aren't getting the necessary workloads to keep their fitness up and their workload or ACWR is actually dropping and they're sort of an under training period then we know that we might need to do some top-offs and we might need to do some additional running or cardiovascular work

[00:22:02] To give them the workloads not only from an internal aspect on the heart rate but also from an external standpoint of the muscles the tendons the ligaments and get them up and down the court and get them prepared for that change of direction component of what it takes to be successful in the basketball court or anywhere else so we can utilize ACWRs and EWMAs and and gabbits work we can look at one or two couple key parameters and make sure that we keep our eye on that and make sure that they're not exceeding any sort of critical thresholds where injury might be at

[00:22:34] A heightened state and ultimately we can use this information to to sit down with the coaching staff and say hey you were right on task everybody's where we're where we need to be or to increase workloads or decrease workloads but you know a lot of the times a lot of the manipulation comes from you know trying to protect the very essence of what they already do and that's practice right so where can we manipulate other parameters or where can we manipulate other stimuli or loads you know protecting for that two to three hour window practice so can we decrease loading in the

[00:23:10] Weight room can we increase recovery modalities to try to help them can we find sort of novel ideas to you know reduce the workloads while still maintaining the integrity and the skill development necessary for you know increase performance and increase you know skill acquisition for the student athlete so that is some of the things that that we've worked with with our wearable technologies and and how we monitor that and how we visualize that data and report it but I think ultimately one of the big things we want to do is be able to take all of these

[00:23:42] Different data streams aggregate it into a centralized location like our AMS and then to overlay you know key injury demographics on top of it so when we start to notice a spike in ACWRs do we have objective data that shows injury you know injury demographics or statistics time loss or you know mechanisms of injuries and and how they've occurred frequency of those injuries you know and then we can all start to overlay in-game statistics so we can start to look at you know different percentiles and different you know statistics given the the actual game whether

[00:24:20] It's volleyball or basketball you know in some respects there can we look at player efficiency you know and then overlay that with with injury demographics or look at wellness questionnaires or subjective information or or or really objective off of the accelerometry and the GPS devices that our athletes wear and can we start to say wow you know like when we run a regression analysis and we we look at when our sleep is low or quality or quantity of sleep is low and we've noticed that we have an injury uptick or a frequency of injury uptick in our teams or

[00:24:57] When our wellness indicators start to drop a little bit into a more of a negative range we notice that these sort of tendonopathy type of injuries or upticks from there right and all of this is hypothetical right just via hippo but you know that's the type of information that we want to be able to have and be able to utilize so that we can start to hopefully intervene on that and while the sample size is very small right within a given organization we can start to infer maybe some decisions and we can start to infer some trends and hopefully the idea is to use this

[00:25:34] Information in a meaningful way to say hey last time that we've had and we've noticed this uptick in a negative value right maybe it's uh overtraining in an ACWR EWMA or it's a sleep decrease or an increase in fatigue irritability or mood or something like that we then noticed xy or z and the idea for the practitioners is that we can intervene before xy or z happens and keeper athletes injury free and as we know the greatest ability an athlete has is not their repeat jump ability or change your direction ability or repeat sprint ability their greatest ability they have is their availability

[00:26:20] And we want to keep our best players competing practicing training hard and pushing the team to success so we very much want to build that robustness in our student athletes but we also want to protect them as well and we have the data that might support that so those are just some of the ways that we're using some of the performance technologies and some of the sports science tools that we have and and really trying to create a system where our student athletes have a you know a monitoring system that's that's built around them that's not invasive that is there to protect

[00:26:54] Them and to help them and to ultimately help provide our coaching staffs with great high quality meaningful information so that when they're drawing up draft practice plans or discussing the week ahead leading into a tournament or leading into competition that we can make greater and better decisions based off that information well I really don't know where to go from there you know I could obviously talk about sports science and technologies forever and I often do on the decoding excellence show because that's a huge passion of mine but some of the other things

[00:27:31] I think that we should come back around on I know you know I posted this on social media we've been a lot of question and answers on my Instagram Adam Ringler about sports science and you know performance technologies but maybe to get away from it I wanted to center back on some of the things that I'm trying to to do more in 2019 right so it's right now it's November hopefully this gets published in November unlike a lot of the other episodes that I've recorded that's never published which is about six or seven of them it seems like over the last year of trying to get

[00:28:08] Back to recording more frequent Decoding Excellence Shows but some of the things I've been doing more often right and there's some some some key things that might be redundant because I've mentioned them on other shows but the biggest thing I've you know noticed I suppose is I I went out and bought a new notebook and for you guys that's like oh man you know here Adam Ringler is talking again about notebooks but I have always been a huge proponent of bullet journaling and I've you know I've gone through I don't know maybe six or seven mole skins I've gravitated to a different

[00:28:48] Notebook that I think is more conducive to bullet journaling I butcher the pronunciation of it all the time the lurch term 1917 is probably my favorite journal hardcore bullet journalist out there are journals probably know the pronunciation much better than I do but that is my go-to notebook for bullet journaling if you were to stop by by 950 region drive in Boulder Colorado at the CU event center you would easily find two or three of these journals on my desk and the reason is every single year you know in in November December I go online Amazon and I buy a $17

[00:29:35] Journal and every single year I try to bullet journal or rapid journal as much of my day week month year in this thing and I at this point in time I have you know like I said seven or eight of these journals and that's seven or eight of years of of entries that I've put into these journals and I absolutely love it because you know the there's a I'm going to butcher the quote but I love it because it's it's so true is that the faintest of ink is better than the strongest memory and what I mean by that is that if I were to ask you right now the listener what you did in February

[00:30:17] 2017 on let's just say Monday the 13th I barely I would guess almost nobody knows unless you recorded that or you looked on your smartphone but you know what I've done on this bullet journal is I can tell you every every single day what I was thinking or maybe a note that I wrote down and I have this for years and years of it and while that might seem obsessive it makes a great alibi in the event of a crime but it's a way for me to get out of my head and get it onto paper and I found that writing things down journaling things down has been a huge tool a life hack if

[00:31:06] You will for me being able to better understand you know my own thinking but also to be able to control and and to you know shape the narrative that I'm you know having in my day to day so Ryan Carroll is the author he wrote a recent book called the bullet journal method that should be out in Amazon and elsewhere it's a phenomenal read it's a it's a great read if you have never done bullet journaling because it provides an introductory sort of course to bullet journaling but even you hardcore boojos out there that's been doing this for many years I even picked up a couple new

[00:31:46] Tips just you know reading Ryan's book so definitely a great recommendation that's been a book that I read through quickly and and hopefully continue to help shape shape my own bullet journaling methodologies as I go through that a couple other key acquisitions that you know from a personal standpoint that I've made we do have a dual mic that sits across my desk and it sits to nobody right now nobody's utilizing it this is a a long-form monologue where I'm just talking to myself I'm thinking I'm picturing you guys out there listening to this show but otherwise the secondary

[00:32:27] Microphone is for a key reason because in 2019 that has been my my hope is to do more live interviews so if you pass by Boulder Colorado and you have something to say I'd love for you to come in here knock on my door and let's record a show together and this can be both you know physically if you happen to be in Boulder Colorado but also digitally right and that's this expands just that right we can I do want to interview more high-performance coaching practitioners and people that are at the top of their game whatever the discipline or domain that they might be and and do more interviews

[00:33:10] Because I think that's a great skill to have is to be able to interview people and get a better understanding of what makes them tick and the lessons that they've learned along their own sort of pathway maturation through life and really that's been I have mentioned this before and shows past has been that's been the entire genesis of why I wanted to do this show is to not only bearing great quality information to you guys the listening audience that's listening to the show right now but also there's something selfish about the show and it that is I wanted to improve my

[00:33:49] Own ability to to be able to hold an interview and to be able to discuss you know various topics and and obviously put a microphone in front of your face as a way to do that it creates a high-pressure situation but it also allows you to listen audit your own approach change things and try to have a rapid self-improvement on it so this show is dual purpose right it is to bring you guys great info and then to also some self-improvement here and that is just you know stepping up to bat trying to swing it and and and learn as you go and make adjustments as as the pitches keep coming or as

[00:34:31] The shows keep being produced so that's been something that you know I'm looking forward to in 2019 is to have more interviews both live in person and also digitally across Skype and other different recording disciplines and streams so I want to wrap this show up with a couple different things and that is maybe some of the things I've changed over the last 12 months right there's been this huge absence from the beginning of the Decoding Excellence show and from the last show that's been produced and published the last interview and an update here which is you know currently

[00:35:13] Happening right now and that there's been a lot of changes right so my responsibilities have changed quite a bit obviously a location has changed you know I'm no longer in Kansas I'm out here in beautiful Colorado and and with that there's been sort of a much needed return to nature for me I have a family that absolutely loves the outdoors and I don't know if there's any better place than to be able to head five miles westward and be able to be at the face of a mountain and to be able to you know climb and hike and enjoy the beautiful scenery that we have so really I think

[00:35:52] That a lot of the changes have been you know getting away from technology I spent the entire show of the code Decoding Excellence show here talking about performance technologies and how much I love them and you know I could have probably went on and talked about Python and R and some of the things that we're doing and some of the coding and that we're trying to build here and to utilize with the data that we already have right but I wanted to juxtapose that with the idea that a lot of what I've changed over the last six to 12 months has been getting away from technologies and getting

[00:36:30] Back closer in nature and really trying to spend more time with my family and my loved ones so a couple key different things is you know regularly hikes with our family getting away from phones technologies being OTG or off the grid but also one of the things that I've utilized quite frequently much to some success and some failure is really setting some phone limitations for me so with Apple iOS 12 they introduced a screen time function for your phones and you can find this in the setting functionality of your iPhone but what I have tried to do is every week Sunday I get

[00:37:16] An email notification and pop up push notification from my phone that talks about the screen time that I use and I went through and set downtime periods for my phone I went through and set app limits and every week I'm attempting to try to bring those Apple limits down five minutes so I know this sounds absolutely terrible but I'm a product of the society that I live in right so you know right now my app limit Instagram 50 minutes a day and this is max right that I can utilize if I leave the app up it's gone I won't be able to access it any more that day I use slack

[00:37:56] Quite a bit for work but also communication Apollo which is Reddit essentially both of the slack and Apollo is an hour and 55 minutes because I know myself so I sell a little higher limit Twitter if you've wondered yeah Adam where have you gone on Twitter I do even browse it I do I don't post as much as I used to on Twitter for two reasons number one one of the reasons is that my app limit that I set for Twitter is only 28 minutes a day so I really try to read I try to aggregate you know like to browse the information I make use of their recommendation engine of you know key

[00:38:39] Tweets that I missed and they're mostly data science or sports science related so I catch up on those I bookmark them or push them to my pocket which is a bookmarking app that I use on my phone and desktop but the second reason I'm not on Twitter so much or at least I don't appear to be on Twitter so much is that I really utilized through the last seven or so six years an application called buffer and I spoke about this before with other people in that I I scheduled a lot of a lot of the things so if I were to bookmark an article that I think that is enjoyable that I read and

[00:39:20] Said wow like this is a really good article when I bookmark it it would automatically be scheduled to be tweeted and I do that because I think if it's worth bookmarking it's worth sharing with other people so a lot of that was automated in the past and since moving on I really just haven't continued that practice of least automating that process of those retweets or those shares so that's that's probably a reason why you haven't seen me on the social so much you might see me on Instagram doing a Q&A apparently you know apparently every once in a while but really I've just

[00:39:58] Tried to get away from technology if there's a way that I could get rid of my smartphone I probably would you know there's there's a lot of minimalistic phones on the market that at least to my eye seem sort of intriguing I would be hesitant to actually fully move away from the Apple ecosystem but I would love to potentially try in sort of micro dose sort of fashions and that's been sort of my attempt to utilize that screen time functionality and really set some hard limits on my ability to use social media I've talked about it before in the past but gray scaling out your phone display

[00:40:43] So that's a feature that people can utilize also native in the settings application if you were to go to settings and then go down to general and then accessibility and continue to go all the way down to I'm trying to physically look at it on my phone right now there we go from display accommodations to color filters you toggle that from off to on and then you'll see that you'll have a gray scale selection item from there I have it so that anytime I triple click my home button on my phone that it immediately goes to gray scale because sometimes I I have a need to do some color sensitive

[00:41:33] Work but otherwise what a lot of the research is suggesting is that we are no different than the primary origins that we are that when we see colors that we respond accordingly so smartphone designers application designers all design with that sort of with that notion with that understanding that you know bright shiny things attract us so if you want to utilize your phone less then it would be upon it on ourselves to actually make our phone less attractive and less shiny so that's where that gray scale functionality comes from there's been a couple key great articles

[00:42:14] By the New York Times and and other publications that talked about gray scaling and sort of kicking the technological addiction if you will and and that's been sort of my process as well so that has been something I've been up to and I hope to continue onward in 2019 hey everybody that's going to be a wrap with today's decoding excellence show I want to thank you so much for making it this far you know one of the hardest things I think I've have done in the last sort of six to twelve months is actually sitting down to record this thing and it looks like I've made it 42

[00:43:00] Some minutes so I am I'm glad that we can publish something I hopefully there's some things in it that that you can take away and if nothing else hopefully it creates you know some conversation and we can go back and forth you listen to this you find something like oh damn I'm I'm doing the exact same thing at X University or this organization let's talk let's pick up the phone let's connect and let's go through this and and have a conversation about some of the similarities and maybe it's you know the challenges we're facing or some of the the corrections and how we've

[00:43:35] Renavigated different challenges across the way but thank you so much for supporting the show and sticking to it I promise that we're going to have some really really great episodes coming up in the future so whether it's interviews with other strict ignition coaches or returning back to more sports science oriented practitioners or even nutritionalists or physical therapists a lot of this is centered around sport performance practitioners and whatever walks of life that they come from so I'm looking forward to this upcoming year of continuing to record more often and I hope

[00:44:11] That this sort of episode is sort of the the shaking of the dust off of it and trying to get back into a routine of doing more episodes publishing some great content for you guys and continuing to to keep the narrative and keep the conversation surrounding great high performance coaches and and if you took anything away from the show I would encourage you please share it on your source or your favorite social media I know I spent a lot of the show talking about anti social media but share it because ultimately this helps other coaches find the show and it might help them navigate

[00:44:48] Some of the challenges and problems that they have as well so please that's the very best way that you can support the show is by sharing it with somebody that you care about or sharing the show on your favorite social media platform of choice oh my goodness that's a tongue twister but until next time I appreciate you guys thanks so much

[00:45:11] You