00:00:03:07 - 00:00:16:23
Chris
Hello and welcome to the ending Body Burnout show. We are your host, Chris and Filly, co-founders of a multi winning functional medicine practice serving busy people with energy, mood and gut issues.
00:00:17:00 - 00:00:24:21
Filly
Well, business, addictive doing, people pleasing and perfectionism might be the norm. It's not normal and it's a major contributor to health issues.
00:00:25:00 - 00:00:38:04
Chris
Our goal with this show is to give you a holistic root root cause approach to healing your body so that you don't have to continue doctor or diet hopping or popping a gazillion supplements hoping something might stick.
00:00:38:05 - 00:00:46:07
Filly
So get ready to heal your body, get your spark back deeply, connect with yourself, and step into the life of your dreams.
00:00:46:10 - 00:00:56:14
Chris
Let's dive in.
00:00:56:16 - 00:01:01:22
Chris
Hey guys, welcome to this episode of the Anybody Been Out show. We're excited to have a chat to you. Hi.
00:01:01:22 - 00:01:08:09
Filly
Today we're going to talk about the Mist framework. It's kind of a new thing that Chris created randomly one day.
00:01:08:10 - 00:01:22:05
Chris
Actually, no, it wasn't randomly. It was very intentional, actually. I actually researched this a lot. And I had lots of mentors help structure this together. It was definitely not random.
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Filly
Okay. When you presented it to me, it's like, wow.
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Chris
When I told you about it, it was, oh, wait.
00:01:27:13 - 00:01:28:05
Filly
That pop out.
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Chris
Just like, oh, wow. That's that's really good.
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Filly
It's like, we should do a podcast on this.
00:01:32:09 - 00:01:38:09
Chris
I'm like, oh, well, I think this is like kind of old news. Sometimes I forget what I know.
00:01:38:11 - 00:02:01:20
Filly
Anyways, so this so this episode is basically going to help you to get to know and understand your capacity and what you can do, where you can push, where you can move so you don't blow a fuse. Because often what happens when someone goes into body burnout is they've just completely shut down from these cues from the body.
00:02:01:22 - 00:02:32:18
Filly
From signals from the body. Maybe they've never been taught to read the signals from their body. And essentially this becomes a rapport issue. So in our practice, when we work with clients, we're at the very foundation helping them to rebuild rapport and trust with themselves. And that looks like lots of different things. One of the main things is really developing new unconscious core beliefs about self, because once you believe that you are worthy, wonderful, enough, awesome.
00:02:32:20 - 00:03:07:04
Filly
Then automatically it's safe to be you. There's trust in the body, but also another big part of rapport with self is being able to communicate with the body, the emotions, the sensations, even some data that your body can give you using technology so that you can then leave a life that feels really nice and intentional and sustainable and, you know, in this constant push, been trying to like even trying to heal and then like feeling worse or pushing it work or with the family and then feeling worse and not getting anywhere sustainably.
00:03:07:06 - 00:03:22:00
Filly
So this is what this episode is going to be all about. We had an amazing practitioner coming on the podcast. I forgot to grab the episode number, but it was probably about a year or two. Back to.
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Chris
The show.
00:03:22:10 - 00:03:47:05
Filly
Notes Jessica McGuire. So she's written a book all about regulating the nervous system. And in her book she talks about contraception, which is a you know, it's not her term. It is a term in the nervous system world, but essentially some people have an inability or they've lost the ability to recognise their current state of readiness and functionality.
00:03:47:07 - 00:04:08:19
Filly
And some people have completely lost this ability so they can't recognise their current state. They struggle to tell if they're running on empty or if they've actually got some fuel left in the tank. And that's where people can lead to burnout, where they do too much. Or maybe they're not necessarily doing too much, they're just doing things that don't work for themselves and for their healing journey.
00:04:08:21 - 00:04:13:16
Filly
And this is where the mass comes in, quite literally and metaphorically.
00:04:13:18 - 00:04:35:05
Chris
Yeah. Like it's like coming into a messy space and being unable to find something that you need, that you need to find keys or something like that, that buried somewhere under POV clothes or papers. Right? And just like random stuff and you scrambling stress, you can't find what you need when you really need it. And that's what it's like when you've lost rapport with yourself.
00:04:35:07 - 00:05:02:13
Chris
So as we go, as we go throughout any one of our days and where we're, you know, living life, we need resources. We need access to resources like time, energy, money, the right words needed sometimes support, etc., etc., etc. when we're in a mess internally, we can't find these resources, we can't access them, we're scrambling. There's another analogy.
00:05:02:13 - 00:05:18:05
Chris
It's the spoon metaphor. This was brought to my attention in the middle of a group root cause coaching call once and someone randomly put into the chat. What was it? Randomly. They wrote it's like spoons and like,
00:05:18:07 - 00:05:31:21
Filly
We use the term batteries. So when we talk about energy and building up energy and also understanding how many, how much energy input and output you're getting, we use the term battery. So this thing was like thrown in there. It's like what.
00:05:32:03 - 00:05:57:23
Chris
Yeah I did I at the time I didn't get the spoon thing. And then someone said oh you haven't heard of the spoons Chris? And I'm like, no, haven't heard of the spoons. And so, so, spoons is basically it's kind of like a metaphor, kind of like batteries. Healthy people who are or people who aren't burned, who aren't burned out, but they seem to have an infinite supply.
00:05:57:23 - 00:06:21:00
Chris
Spoons. Right. They can get anything done. They function effortlessly, easily in seemingly any scenario context, and they've got energy to spare. But when you're burned out or you deplete it, you feel like you've used up every single one of your spoons just to get up in the morning. Right? And and when you're so depleted, seemingly innocuous challenges, they can feel like a massive overwhelm.
00:06:21:00 - 00:06:39:14
Chris
Your challenges, up here, your capacities down here. So you're overwhelmed at things that wouldn't normally faze you, might suddenly feel impossible, and you blow a fuse. You're under attack. Life seems and feels really unsafe.
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Filly
Yeah.
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Chris
Do you have anything to add?
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Filly
No. Any questions?
00:06:45:03 - 00:06:45:09
Chris
Yeah.
00:06:45:09 - 00:07:11:12
Filly
Cool. I think it's just really important. You know, I this is what we're getting into now is recognising how many spoons or batteries you have at any given time. Like we see this actually, I, I was talking to a client recently, and she really wanted to get into exercise. She's like, oh, I've put on some weight and this isn't feeling very good.
00:07:11:12 - 00:07:29:21
Filly
And yet now I want to get back into exercise. And she started going to the gym at 5 a.m. in the morning. Or maybe it was 630, I can't remember. I was early in the morning, so waking up early to get to the gym, trying to do it every day for one week and then crashed and burned.
00:07:29:21 - 00:07:50:07
Filly
Yeah. And when and in our one on one session, I actually put up, like some slides. I have on the batteries or, you know, we're using the spoon analogy and worked out how many batteries or spoons she had at the start of the day. I can't remember what it was. It might have been 14 or something.
00:07:50:09 - 00:08:17:22
Filly
And then adding up all the things that she did during the day time, including a pretty high stress job, which is multiple hours. And she was going to bed every night with negative batteries and then trying to add a morning exercise on top of all of that. And so when we looked at that, actually on the same day, I use this principle for a few clients, another woman was not sleeping well at all.
00:08:17:22 - 00:08:47:05
Filly
So and, you know, so she was basically waking up with seven batteries and using up 20 or 30 throughout the day. And then from a healing point of view, it's like it's impossible to heal and to get improvement and continual progress that is sustainable. If you're not being aware of how many batteries you're using and how many you're putting out or putting back into the tank.
00:08:47:09 - 00:09:09:05
Chris
Yeah, it's it's, this is kind of like, gold at the moment. You know, the economy used to be based on on how much gold we actually had. Banks, banks operated based on gold and all this. So it's not an economist. You really can't dive deeper into this analogy, but, you know, it used to be based on gold.
00:09:09:05 - 00:09:37:07
Chris
And then somewhere around X, y, z amount of years ago they stopped basing it on gold and it was just about like how much notes and blah blah, blah, blah, blah. And there was economy crashes and things like that, depressions and stuff. And that's what happens with us when, when we, when we don't base our activity on our output based on the gold, the spoons, the batteries that we have, we, we go into, a crash.
00:09:37:09 - 00:09:47:07
Chris
And it's variable. It's not going to be the same. All the time. Some of our clients might wake up and they've got like a whole drawer. They've got a whole drawer of spoons, like, nice little crystal, kind of.
00:09:47:09 - 00:10:01:13
Filly
Well, this is like, if we want to get geeky around it. So when I'm coaching a client around this, if you're having for every one hour of good, solid sleep you're waking up with, you're using string. I'm just using battery because that's the terminology that.
00:10:01:18 - 00:10:03:04
Chris
A battery operated spoon.
00:10:03:06 - 00:10:21:11
Filly
In battery overnight is saying, a client will so accumulate three batteries. So for example, if I have a great night's sleep, I usually sleep about 8 or 9 hours a night. It's the best. So what's that? Eight times three is no idea. Eight. 16, 24.
00:10:21:11 - 00:10:23:04
Chris
So I have podcasts on math podcasts.
00:10:23:04 - 00:10:51:06
Filly
Waking at 824. Batteries. And also for every 30 minutes of restorative, like practice during the daytime. That might be a nap. It might be lying down on the grass and, you know, lying in the sun. It might be deep meditation or like a really, restorative breathwork, something that almost feels like you're asleep. So, example of what that wouldn't be would be going into a sauna.
00:10:51:08 - 00:11:11:03
Filly
Although that can be relaxing and healthy and rejuvenating for people. You're still sweating out a lot of batteries in, so you can get quite technical with, how many batteries you start. So you said some people might start off with a full set of batteries for full longer Harris scarf.
00:11:11:05 - 00:11:14:08
Chris
Christmas present drawer full of forks.
00:11:14:08 - 00:11:37:19
Filly
And the knives in the drawer. Whereas other people. So let's just say I had a crappy night's sleep. I got maybe five hours and it wasn't even quality. I'm waking up with five verses 24. And so a lot of people. Hey. Yeah. And so then there's also a method to, of working out, looking at all the things you're doing throughout the day.
00:11:37:19 - 00:12:02:00
Filly
Is it taking out one battery? That would be things that are like easier things to do. So for me that would be, nice slow walk on the beach. Listening to a podcast doesn't require a lot of energy. But I really enjoy it. Versus for batteries would be standing up on a stage or, like doing a webinar with 100 people on live that takes up a lot more batteries.
00:12:02:00 - 00:12:06:16
Filly
And so you can get really strategic to work out how many batteries you're using up during that day.
00:12:06:18 - 00:12:33:10
Chris
Yeah, this is the victim slave, mentality. You know, you go back in history, thousands and thousands of years slaves and, the the oppressors. Right. We do this to ourselves. When we're burned out, we we say, I have to, I need to I've got to bang. That's slave driver. That's slave driver stuff. You must you've got to.
00:12:33:12 - 00:12:55:19
Chris
And we go out there up should creek without a paddle. And I said, should mum. And, you know, this is the victim victim mentality. We do things when we just don't have the capacity for we get we get driven into self slavery. Therefore we're not like we don't have rapport.
00:12:56:00 - 00:13:23:09
Filly
Yeah. And that's where the broken rapport comes in. So when you don't trust yourself, you don't love yourself. You don't. You like deep, unconsciously believe you're worthy and deserving. And you're out of touch with the signals from your body and your mind and your emotions. Then, yeah, you're going to get swept away with trying to do the things because you feel like you should be doing them, and usually it's because you're running away from the deepest fear you have about yourself, which is breaking ripple.
00:13:23:11 - 00:13:25:06
Chris
Yeah. So,
00:13:25:08 - 00:13:49:07
Filly
So recognise how many spoons or batteries that you have and also how many you're using up throughout the day. I'll pop in the show notes. This is for client access, but we do have a workshop specifically around this energy versus time and managing your energy in a really sustainable way, so you can build up energy over time without burning up all your batteries.
00:13:49:07 - 00:13:56:21
Filly
So for any clients, you know, ending body burnout method, you can check that masterclass straight through the link.
00:13:56:23 - 00:14:25:10
Chris
Yeah, yeah. All right. So let's just say you, you wake up if you've got low rapport or no rapport with yourself, you've you've broken rapport with yourself. You don't realise, man, I actually have very little capacity right now. When you are broken rapport, you're not thinking about yourself. You don't care about yourself honestly and you're not caring. There's no self-love.
00:14:25:12 - 00:14:48:12
Chris
And so therefore you're a slave to the dictates of whatever. Whoever, culturally stories, all that sort of stuff. And so you're just not thinking about how much capacity do I have, how many resources? No, you don't care. So you grab the whip, you crack it, and you get cracking. You get into it, you go do it. Just hot enough.
00:14:48:13 - 00:15:20:14
Chris
Shut up. Go. And so some mornings you wake up and if you do have that broken rapport, what tiny amount of of spinach or cutlery? You have a battery, you just blow it. You use it up, just waking up, getting out of bed. And so then therefore, you deplete it again. And if you're running this, this slavery pattern, with yourself, you you're in a constant cycle of wake up low or depleted, burn it out.
00:15:20:14 - 00:15:53:04
Chris
Just waking up, getting up, forcing yourself to go. And just like a just like a slave. You get that whip, crack yourself. Whip cracking. No wonder you can't heal from your burnout when you run that pattern. So number one, you have to recognise I have zero spoons or one spoon and you got to protect it. If you don't protect it, then, you know, if you're not strategic with that spoon, then it's you just running yourself into the ground.
00:15:53:06 - 00:16:16:10
Filly
Yeah. This takes, like, when you're protecting your spoons, your batteries. Like, personally, for me, I didn't just work it out in an hour. You know, I could work out my how many batteries. I was waking up and generally speaking, how many batteries I was using. That was still, like a bit of a mental challenge, but it's like.
00:16:16:10 - 00:16:43:04
Filly
Oh, okay. Cool. But as you're living your life, you'll also notice that things might fluctuate those batteries. So, for example, if you're a woman who has a cycle steal, your batteries, you'll have more batteries during ovulation compared to leading up to your period or when you are bleeding. Yeah. And things are going to be variable depending on the sleep and that sort of stuff.
00:16:43:05 - 00:17:07:17
Filly
So over time, like I'll give you a really specific example, my body was sending me clear signals that I was doing too many one on one, coaching consulting sessions over the course of a week, and I can't really remember what the single signal was. It was probably more mental emotional. It was kind of like feeling a bit, angry, resentful, but feeling stretched as well.
00:17:07:17 - 00:17:32:11
Filly
It was almost like I'd come home and I'd feel like, oh, there's so many other things I need to do. And I don't have enough time to, you know, work on the business and do marketing, admin and all that sort of stuff. So over a few months might have even been over six months. I really intentionally played around with how many hours feels really aligned in this season of my life.
00:17:32:13 - 00:17:48:17
Filly
And like Max 20 hours a week of meeting with 20 clients one on one awake is my max. If I go over that, my body and mind not happy. They tell me very quickly that you've broken the boundary.
00:17:48:18 - 00:18:10:09
Chris
Yeah. So this is this is, a really good practical example of boundaries. A lot of people think that, when boundaries is like saying no to everything, and, and sometimes it's just about clarifying. It's drawing a line in the sand and, or erecting, erecting a fence and just saying, oh, this is this is where my day ends.
00:18:10:09 - 00:18:35:01
Chris
This is I'm not, I love my job. I love my work. I'm I'm cold to be here, but my boundary is this. This is where I make the. This boundary is where I. The edge of where I tip from being, meeting my life's purpose in service while receiving, you know, just just payment and that sort of thing.
00:18:35:01 - 00:18:59:20
Chris
Equal, equal. What's the word I'm looking for? Equal pay. Whatever. Transaction. That's the edge. When I tip over that edge, I'm into martyrdom. I'm into self-sacrifice on resourcefully all that sort of stuff. It can be in work. It can be in just putting pants on in the day.
00:18:59:21 - 00:19:23:19
Filly
It could also, you know what I'm saying? Yeah, it definitely shows up in healing, too. Like there's only so many spoons or batteries that you have to put energy into healing. Like some healing practices might be restorative, like sleeping or zoning out in the sun and just resting. But, you know, there's other things too, where it's like, oh, well, okay.
00:19:23:19 - 00:19:48:17
Filly
I also need to nourish my body. I want to nourish my body. So I'm going to have to cook. Also, when we have clients come to us for a coaching session, sometimes it can be challenging. And so if someone's, at low capacity in that moment, we need to feel into that as well. And the person needs to feel into that because sometimes it can deplete them.
00:19:48:18 - 00:20:18:23
Filly
And if there's going to be a challenging coaching session, probably better to either like reschedule or to pivot to something more that is, restorative, gentle, regulating. And that also might be you doing your own work where it's like, oh, I'm feeling some disturbance in my system. This is like taking a lot out of me rather than plummeting on to the next thing, the next in a child healing or like trauma or whatever it is.
00:20:18:23 - 00:20:43:05
Filly
It's like, pay attention to that too. Like, this is what we're talking about here as well, in that you need to pace your system. You like your nervous system, and that part of the brain that's constantly looking for danger in order to create safety, to be able to heal, especially when we're dealing with deep patterns and wounds.
00:20:43:07 - 00:21:23:02
Chris
So another another, acronym slash metaphors, fuses. And you've got to recognise when you fuse as a blowing. So sometimes we can feel charged up, vulnerable, exposed, under threat, zapped when our fuses blow on us. And this acronym fuses. It stands for frustrations, uncomfortable sensations, emotional situations when we are in a really frustrating situation. Experience of life or when we have uncomfortable sensations or emotional situations that in and of itself, that doesn't mean that those situations have to be a bad thing.
00:21:23:04 - 00:21:47:02
Chris
That we do a lot of belief work and we examine underneath it. We look to see. All right, well, what's what am I trying to say here? That there's a belief underneath. And so the reasons why fuses are blowing is because of some sort of debris. Okay. So so that's under there. When these things happen in our life or it can feel chaotic, overwhelming, threatening, dangerous, unsafe, scary, all that sort of stuff.
00:21:47:02 - 00:22:01:01
Chris
It's a real mess. And so, I don't want to go. We've done this heaps of times about beliefs underneath the the the behaviours that we do.
00:22:01:03 - 00:22:03:10
Filly
Yeah. There's plenty of other episodes. Yeah.
00:22:03:10 - 00:22:04:10
Chris
So, so.
00:22:04:12 - 00:22:05:12
Filly
Someone could go back to.
00:22:05:15 - 00:22:24:23
Chris
Yeah. So when you feel like your fuses are blown, when you feel like your stress, when you feel like life is a bit of a mess for you. When you feel like you're allowing spoons, this framework to miss framework helps to be able to help you to, be aware of how how much mess you're in at any given moment.
00:22:24:23 - 00:22:39:12
Chris
How much, ability you have, how much capacity you have, how resourceful you are. And so miss stands for mood, energy, sensations and stress. So, is there anything you want to talk about before we dive into maths?
00:22:39:12 - 00:22:40:11
Filly
Now, let's go for it.
00:22:40:12 - 00:23:05:07
Chris
All right. Well, mood, how's your mood today when you before you go to the gym, before you wake up in the morning and you go to go about your day before you hit work, if you're feeling like your body burned out, just take some time to check in with yourself. It's just this. This checking in with yourself is just like you would check in with your partner.
00:23:05:09 - 00:23:10:21
Chris
You know, most mornings feeling. And I'll roll over when we wake up, say, hey, how are you going? Head to sleep. Bang.
00:23:10:21 - 00:23:13:10
Filly
It's like, sleep's kind of funny. We're always like, catch a sleep.
00:23:13:14 - 00:23:15:09
Chris
Yeah. Like it's the. It's like almost the.
00:23:15:13 - 00:23:19:17
Filly
It's like energy is my stuff is going to be able to provide me today. Yeah.
00:23:19:18 - 00:23:28:05
Chris
Because sometimes, sometimes Phil you'll, you'll say like you said this the other day, like, I kept waking up.
00:23:28:07 - 00:23:29:23
Filly
I was off to the audition.
00:23:30:00 - 00:23:30:13
Chris
Auditions.
00:23:30:13 - 00:23:39:12
Filly
The audition? We got into a musical and so the audition, was it really late at night, and I just had the songs repeated in my head over and over and over again.
00:23:39:14 - 00:23:51:22
Chris
So? So that's the thing. Like, I'll roll over and I'll say to Phil, you're like, hey, sweetie, how is your sleep? And and or or or something like that. So check in with yourself. Hey, sweetie. Has Schmidt.
00:23:52:04 - 00:23:59:22
Filly
But this is, this isn't segue, I think. I mean, the reason why I ask you that is one just. Is it?
00:24:00:00 - 00:24:00:15
Chris
What am I dealing.
00:24:00:15 - 00:24:08:18
Filly
A nice thing to do? But yeah, to also kind of gauge, what type of day may we have or I.
00:24:08:19 - 00:24:12:16
Chris
Am, I had a tip toe dance day or a weekend, a light tango here.
00:24:12:17 - 00:24:26:16
Filly
Yeah we are, we like ready for action. We're going to do the things we said we were going to do. Or is this going to be a little bit more of a slow paced day today? Maybe I won't push Chris to do this podcast that I had in our calendar.
00:24:26:19 - 00:24:27:04
Chris
Yeah.
00:24:27:05 - 00:24:46:06
Filly
Like and so that's essentially the same with with self and self. It's kind of okay, how am I feeling? Is this a red a green light good to go or is this a orange or a red light or it's like, you know what? Actually the thing that you had planned to do today that might actually need to be rejigged.
00:24:46:06 - 00:25:10:09
Chris
So this is this is the the difference between we talk about be do you have with our clients a lot. And we talk about when you can, focus more on being, you will be more of a winner. You'll be able to, recognise your state, all that sort of stuff. When you're do oriented or focus on doing the things you're a workaholic.
00:25:10:11 - 00:25:26:15
Chris
And so here's the thing. When you when your first conversation with your spouse or your partner or yourself is all about how you need to do this, you need to do this. Do do do do do. And that's your your first and only conversation in the morning. And then you go separate ways and then you come back slide.
00:25:26:15 - 00:25:50:11
Chris
Did you do did you do did you do as like judgement. You know this is the same sort of thing for for yourself. How's your mood today. How are you being how are you feeling. You feeling optimistic. Hopeful. Light. Heavy. Low. High. Irritable. Flat. Disconnected. Like you don't need to explain it. Or even,
00:25:50:13 - 00:25:51:04
Filly
Justify.
00:25:51:07 - 00:26:05:00
Chris
Justify it. Yeah. It's just you just need to take a photograph. It's it's like on Google Maps when you when you drop a pin, it's like, this is where this location is. So, so you dropping a pin in your current location for your mood.
00:26:05:02 - 00:26:15:02
Filly
And it can even be useful to scale it to. So ten out of ten, let's say ten out of ten is great. One out of ten is not so great. Yeah. Oh bad crap.
00:26:15:03 - 00:26:16:15
Chris
I always, I always know.
00:26:16:15 - 00:26:28:17
Filly
So if you're like ten out wake up. Yeah that's chirping. Sun is up I'm so excited. That's ten out of ten. One out of ten would be like I don't even know how I can do today. I feel so crap.
00:26:28:21 - 00:26:29:21
Chris
Yeah.
00:26:29:23 - 00:26:52:12
Filly
It just kind of like when you can number it and you've got a bit of a scale, then it also helps you to it helps with interception. Essentially. It's kind of like if I was to scale this in terms of my scale of moods or where I would like to be if I haven't felt like ten out of ten for a long time, this is what one, two, three, four, five, six, seven, eight, nine, ten would look like.
00:26:52:14 - 00:26:55:10
Filly
Same with energy sensations and stress.
00:26:55:11 - 00:27:15:01
Chris
Okay, two things. Number one, I had some clients who who would just say to me, Chris, this is subjective. Like I, I didn't even know like what? What are you even talking about like mood. Like, what's that look like? I'm like, well, number one person, you you seem to not being connection with yourself. So. So therefore let's meet you where you're at.
00:27:15:01 - 00:27:36:14
Chris
Let's let's train that used to do that as part of my, my service as a personal trainer is help people to to rebuild rapport with themselves. Number two, I used to track this in a in a numbers spreadsheet on my Mac, and there's a little algorithm that I could chuck in there that I'd make it go red, yellow, green.
00:27:36:16 - 00:28:05:16
Chris
So if it was over a certain number, it would be a certain colour and blah, blah, blah, blah, blah. And it just was like a super simple way for, for me to, to go. Once they punched in their their numbers, I would see, they would see and it would then we could start to link their into receptive sense, sense of how they're being, how they're going, you know, with that, with their mood.
00:28:05:18 - 00:28:24:07
Chris
Just starting with that number. So if you're a spreadsheet kind of guy or gal, that's pretty cool. Do that algorithm that I'm talking about with the, the, the numbers and the, you can graph it and all that sort of stuff. I think that's amazing. If you feel like you, resourcefully track. Well, maybe.
00:28:24:07 - 00:28:31:11
Filly
Yeah. That makes you feel worse. Yeah. Don't track it. Just. But still. TuneIn. Yeah. Yeah. Yourself.
00:28:31:11 - 00:28:33:02
Chris
Yeah. There's there's some stories.
00:28:33:02 - 00:28:34:00
Filly
There's also.
00:28:34:04 - 00:28:34:14
Chris
Issues.
00:28:34:18 - 00:28:42:05
Filly
Well, so if you have a brain like mine, I don't I can kind of just remember.
00:28:42:07 - 00:28:47:05
Chris
Yeah. See the spreadsheet was great for me because I was tracking, multiple clients like.
00:28:47:06 - 00:28:48:01
Filly
Oh yeah.
00:28:48:05 - 00:29:18:00
Chris
I had like at one point, like 30, 30, 40 clients that I was trying to keep track of, and I just needed something that I could just look at and just instantly know, am I going to massage this person for the first part of that, that that training session? Am I going to stretch them? Some of my clients, I would have them lay down with a sleeping mask on the massage table with a pillow or bolster under their head, and they put headphones on listening to some soft video, and they'd sleep for the first ten, 15 minutes.
00:29:18:00 - 00:29:21:13
Chris
Obviously a really good thing, you know.
00:29:21:14 - 00:29:39:09
Filly
Which was interesting. We've kind of jumped ahead of it because I don't feel like we talked about all the messes. True. But let's just talk about the gym side of things because, back in the day when you started personal training and then having a gym.
00:29:39:11 - 00:29:40:01
Chris
Hard core.
00:29:40:02 - 00:29:44:16
Filly
It was like, go, go, go. Refresh yourself, get strong.
00:29:44:17 - 00:29:48:21
Chris
You're not enough unless you do the thing correctly and and intensely.
00:29:48:23 - 00:30:14:14
Filly
And this is obviously before we do all our own personal development work. So, you know, based on our insecurities, it's like, yeah, let's feed this insecurity cesspool of fitness that then, as you and then later on, I've progressed to it's just like, this is not helping people. In fact, this is burning people out. Why are all these people getting injured and putting on weight and getting fatter?
00:30:14:15 - 00:30:33:05
Filly
And then, you know, this is when I'm getting into functional medicine. It's like, oh, that makes a lot of sense. They're all stressed out of their head how nothing's going to function well when cortisol charging through their body. And so this is where you started integrating this into the fitness space, which was really jarring for a lot of people initially.
00:30:33:05 - 00:30:34:08
Filly
And you lost some clients.
00:30:34:09 - 00:30:35:07
Chris
Absolutely.
00:30:35:09 - 00:30:41:00
Filly
Like what. No no no I'm paying. You want an hour to thrash me so I can sweat all my fat out?
00:30:41:02 - 00:30:42:00
Chris
Yeah.
00:30:42:02 - 00:30:54:01
Filly
So there was a lot of education and coaching, but then, you know, when you started magnetising people who really wanted this. Yeah. It was so lovely. Like, people got results. Yeah. And.
00:30:54:01 - 00:30:55:11
Chris
Cortisol went down.
00:30:55:13 - 00:31:06:16
Filly
I caught it, and I loved being going. I was it seems to expand. I may massage today. Maybe if I jig my scores and say, yeah, my sleep and my mood is really low, Chris and I got a lot of pain. Can you just massage me for an hour?
00:31:06:18 - 00:31:27:20
Chris
Like some some people would come to us, real messy at the start, you know, mood, energy, sensations, soreness. Like, sorry, stress. It would be room messy at the start. And then eventually they could, you know, do their own internal like you talked about. You don't need a spreadsheet. You can just kind of. Yeah.
00:31:27:20 - 00:31:29:06
Filly
Like the internal gauge.
00:31:29:06 - 00:31:54:23
Chris
So you could they like they totally could do it. They didn't need my fancy spreadsheet. And blood pressure monitor and heart rate variability thing to to tell them what they already knew. Great. Guess what. You just levelled up that that's what I'd say. You know. And so that's exactly what happened. And some of my clients who trained with me like ten, 15 years ago would be thinking, you never did that without somewhat.
00:31:54:23 - 00:31:57:13
Chris
Yeah, I, I didn't, but I'm.
00:31:57:13 - 00:31:58:04
Filly
Sorry for.
00:31:58:04 - 00:32:07:10
Chris
That. Yeah. No, no, I'm gonna I'm not sorry. But but, but I definitely, Yeah, I grew it's.
00:32:07:10 - 00:32:07:19
Filly
Like I.
00:32:07:19 - 00:32:08:06
Chris
Can't be.
00:32:08:08 - 00:32:12:14
Filly
You. I really you only knew what you knew. You were doing the best that you could.
00:32:12:17 - 00:32:31:07
Chris
Let's move to energy. Energy is another thing. Like I'll say to you, sweetie, how'd you go? How'd you sleep? What's your energy level like? That's what I do with my clients. Do they feel charged? They feel ready to go, or are you dragging yourself through the day? Are you are you running on a one battery, one spring kind of thing?
00:32:31:09 - 00:32:55:08
Chris
Did you sleep all right last night? You running on fumes? Oh, yeah. You're good to go. And I had, I would say the majority of my clients would would be good to go in some way, shape or form. And they just needed a little bit of, something some at the start of this session just to, to to warm up, get prime ready to go.
00:32:55:09 - 00:33:04:04
Chris
However, I had some of my clients, they would come to us. I'm thinking of one client in particular who had some stuff going on, with the energy.
00:33:04:05 - 00:33:04:20
Filly
Chronic fatigue.
00:33:04:21 - 00:33:29:21
Chris
Chronic fatigue, mitochondrial stuff. And, and it was our real work just to put pants on in the morning and to turn up to the gym and to walk from the car through the door to the back, where we sat down and did all the all the math scores. And the workout was sometimes go for a walk out to the letter box.
00:33:29:21 - 00:33:49:18
Chris
Take it, take a couple of deep breaths as you walk. That was an hour's work. That was where they were for that, for that time of their life. And we train from there. So mass is all about, all right, what have I got in front of me? What's my what's my mess like? How can I get started? It's like, be where you are, not where you're not.
00:33:49:18 - 00:34:04:22
Chris
You are where you are, and you're not where you're not. So you get what you get and you've got what you got. That's where that, that saying, does say or all the time kind of landed for most people. Anything else on energy.
00:34:04:22 - 00:34:07:12
Filly
Just go through that. Yes. They it's.
00:34:07:13 - 00:34:33:17
Chris
Sensations. What sensations? You know, anything in your body is that tension in your shoulders? Not it. Not in like your hips or pain somewhere. You know, you do you do even have, like, a, metaphorical sensation, like, a, knot in your stomach or a gut feeling something's off. Menstruation. I actually for my for my female clients, I also tracked menstruation as well.
00:34:33:17 - 00:34:56:16
Chris
I had a plus or minus, on there, too, so I knew when my clients rocked up at the gym, and they took the, I'm. I've got my period. I'm like, great. Good to know. Awesome. So we're not doing certain stuff. And that was really powerful for me to know as, as a, exercise professional, it's important for me.
00:34:56:16 - 00:35:20:15
Chris
It could be important for you just to notice, not judge. Just notice. Stress is the last s ING mess. What's your stress levels? Are you calm? Are you feeling grounded, or are you feeling wound up on edge, reactive, all that sort of stuff? Just have a simple check in using these mess things. You can graph it or whatever.
00:35:20:17 - 00:35:25:16
Chris
If you want to. Or like Phyllis says, you can do it all in your head.
00:35:25:18 - 00:35:40:19
Filly
Yeah. Oh there's also you can use external measurements too, like blood pressure, heart rate variability. People have a lot of, a lot of people have the aura ring or the special watch. I don't which is why I, I don't know the tangents.
00:35:40:21 - 00:35:46:21
Chris
Yeah. You can even use the apps on your phone, on your smartwatch, all that sort of stuff.
00:35:46:23 - 00:35:54:15
Filly
And I think the apps are good if you struggle to tune in internally as a starting point, but I think, I think it's the.
00:35:54:15 - 00:35:55:02
Chris
Way out of it.
00:35:55:02 - 00:36:19:16
Filly
It's a great, a beautiful skill to organically just be able to tune in with yourself and know where you're at. So Chris was using the gym, I guess. Really, is it, an example of specifically how he used this with clients? But essentially it's applied daily as well. So I'll go back to not having a great sleep the other night.
00:36:19:18 - 00:36:44:12
Filly
My plan for the next day was to have a sauna and go for a walk, as well as other stuff, some work things and some family things. And when I work off, I'm like, yeah, my, my battery's that a lot lower than what they usually would be. I'm going to have to take some things out. Like I actually want to take some things out because I know that if I do all of this, I'm going to feel worse, not better.
00:36:44:13 - 00:37:11:15
Filly
So I intentionally decided not to do a sauna. I also, instead of going for a walk, I switched to that to just a really gentle somatic regulation crawling around on the ground for half an hour. And I felt more energised doing that than if I been like, structured and tried to do all the things that I thought I was going to do that day.
00:37:11:20 - 00:37:31:20
Filly
And sometimes I'll rejig what I'm doing with work as well. So if it's a work at home day, I have a lot more flexibility because, you know, it's pretty rare that there's something that urgently needs to be done now. And so I can pick and choose what I give my energy to.
00:37:31:22 - 00:37:34:18
Chris
So yeah.
00:37:34:18 - 00:37:35:17
Filly
So that's that.
00:37:35:19 - 00:37:41:00
Chris
Yeah. I'll give you the the scrolling. Polly.
00:37:41:02 - 00:38:15:16
Filly
All right. So just to wrap it all up, applying this to your own life, like, the recommendation would be, you wake up in the morning, do a little math score for yourself. What's my mood like? What's my energy like? What sensations have I got in my body? What's my stress levels? If you're a client of ours, like, next stage would also be to map out your batteries that you're waking up with, the batteries that you're using up, and getting clear on what that looks like, and then you live your life based in accordance with that.
00:38:15:16 - 00:38:16:21
Filly
So I like another term.
00:38:17:01 - 00:38:17:19
Chris
Realistic.
00:38:17:21 - 00:38:53:01
Filly
Another term of this. This is more in the chronic fatigue world is baseline. So it's like know what your baseline is. You're not going to recover if you're using up, if you're pushing yourself to the edge or past it. And so and sometimes that means making some really big decisions. Like one of the clients I spoke to this week, she's recognising that her workspace is just like beyond her capacity at the moment, and she's trying to turn up, but it's also feeding a lot of, negative, unconscious core beliefs about self.
00:38:53:01 - 00:39:06:23
Filly
So, you know, sometimes there might be big decisions that need to be made that it's like this environment isn't working anymore, and I need to get out, and I need to find something that's going to help me and support me to heal.
00:39:07:01 - 00:39:32:08
Chris
Yeah. Which said this many times before, but healing is less about taking boxes and it's more about having a relationship with yourself. And we when did we say we're going to have Doctor Paul Tyler's interview next week? Okay, so next week, guys, you you'll hear an interview with, Doctor Paul Taylor. It was a fantastic, thing.
00:39:32:08 - 00:39:58:14
Chris
He's got some beautiful, frameworks that I feel like when you feel like you, you, you've ended your body burnout and you're ready to go. I feel like his frameworks are amazing, but I think they're also amazing before you even get into the mess in the first place as well. And I think you can still use some of these frameworks while you're in, in the thick of being burned out as well.
00:39:58:16 - 00:39:59:00
Chris
A lot.
00:39:59:02 - 00:40:00:19
Filly
Coming out of burn out. Yeah.
00:40:00:21 - 00:40:32:18
Chris
Sorry. So what the point of this episode is, is number one, where are you now? How are you now? Rollover. And I have to say to your spouse or yourself, how how are you going, sweetie? How are you going? Love, mate. What's crackin? How how are you? And when you know your level, when you know how messy you are right now, then you can build on it.
00:40:33:00 - 00:41:02:12
Chris
But when you have no concept of how you are, you are, going on guesswork and looking at. And I've we've seen so much evidence that that is not a long term strategy that will end your bloody burnout. Be aware of how you are then live intentionally and be mindful of, of of what's important to you going forward.
00:41:02:18 - 00:41:09:22
Chris
Beautiful catch on the next one.
00:41:10:00 - 00:41:20:02
Filly
Thank you so much for listening. We so appreciate you. If you'd like to give us extra smiles, drop us a review and spread the love by sharing this episode.
00:41:20:04 - 00:41:46:02
Chris
You can also write your own state of burnout and the root cause contributors by taking our Ending Body Burnout assessment on our website. And if you're interested in learning about that group or one on one ending body burnout programs, shoot us a DM via Instagram or Facebook. Have the best day ever.
00:41:46:04 - 00:41:46:15
Chris
For.
