Beating Jetlag for Peak Performance

WEBVTT 1 00:00:00.400 --> 00:00:02.290 Twin Cities Kettlebell Club: Recording in progress. 2 00:00:06.940 --> 00:00:34.659 Twin Cities Kettlebell Club: welcome to the platform podcast where we talk to coaches, athletes, experts, and real people to learn about their approaches, to training, nutrition, mindset, and much more. I am your host, Jordan Kunde-Wright, founder and head coach of the Twin Cities, Kettlebell Club, and our mission is to become our best selves through sport. Today's episode is a quick solo episode, but it's timely in nature, and it's an important topic, especially for those of you preparing for international competition. 3 00:00:35.060 --> 00:00:56.569 Twin Cities Kettlebell Club: If you're not aware the 2025 wksf World championships are coming up this weekend June 5, th through the 8th in Busto, Arizo, just outside of Milan, Italy, and I've got athletes flying out this week to get ahead of the time zone shift, dial in their rhythm and give themselves the best chance to perform their best on the platform. 4 00:00:57.030 --> 00:01:06.819 Twin Cities Kettlebell Club: Whether you're heading to Milan or traveling for future meets. This episode is all about practical proven strategies to help beat jet, lag, and compete at your highest level. 5 00:01:06.990 --> 00:01:14.680 Twin Cities Kettlebell Club: So without further ado, let's step onto the platform to discuss beating jet lag for peak performance in competition. 6 00:01:41.880 --> 00:01:47.100 Twin Cities Kettlebell Club: all right, welcome into the platform. Podcast so let's start 7 00:01:47.200 --> 00:01:52.729 Twin Cities Kettlebell Club: with what we are really dealing with. What is jet, lag. 8 00:01:53.050 --> 00:02:16.489 Twin Cities Kettlebell Club: jet, lag is your body's internal clock, your circadian rhythm getting thrown off by traveling across multiple time zones at a rapid rate, typically by a plane or train. But if you do it in a very short period of time. It hits you hard now, obviously, the bigger the change is. 9 00:02:16.670 --> 00:02:27.590 Twin Cities Kettlebell Club: the harder it's going to hit you. So, traveling 3 or more time. Zones is really going to hit you hard if you're just traveling one or 2, not as big a deal. That's a pretty minor adjustment. But 10 00:02:27.850 --> 00:02:31.169 Twin Cities Kettlebell Club: when you're traveling across 3 or more time zones, it's going to hit you hard. 11 00:02:31.280 --> 00:02:38.380 Twin Cities Kettlebell Club: Fatigue, sluggishness, brain fog disrupted sleep, irritability. We've all felt it. 12 00:02:38.680 --> 00:02:41.300 Twin Cities Kettlebell Club: But for athletes it's especially 13 00:02:41.670 --> 00:02:58.310 Twin Cities Kettlebell Club: challenging, and especially in a sport like Kettlebell sport, where timing rhythm and precision matter. And it's not just an inconvenience. It can literally wreck your lifts if you don't plan around it. I've heard many horror story of people who have trained really hard 14 00:02:58.390 --> 00:03:20.650 Twin Cities Kettlebell Club: had been putting up fantastic numbers in practice, and really thought they were going to go to their biggest competition and kick ass, and only to get there and have jet lag just completely wreck them, and they put up a number that they are not happy with, or is nowhere close to, what they were doing in training just weeks, or even days before. So 15 00:03:21.340 --> 00:03:42.100 Twin Cities Kettlebell Club: let's try and avoid that fate for you, because your Cns, your energy systems, your coordination, all rely on your timing cues. So if you land in Europe, and you've only slept for 4 h, and you're then heading to the hotel to get checked in, and you're supposed to be on the platform the next day. You're really not setting yourself up to crush your Prs. 16 00:03:44.100 --> 00:04:12.349 Twin Cities Kettlebell Club: So where do we start? Let's talk about strategies that you can incorporate before you actually get on the plane. So what can you do while you're still at your home time zone before you start traveling? So the 1st tip would be. Number one is, adjust your sleep, wake cycle early. So if you're heading east like going to Milan for worlds, start shifting your bedtime and your wake time 30 min earlier 17 00:04:12.650 --> 00:04:13.780 Twin Cities Kettlebell Club: each day 18 00:04:13.930 --> 00:04:35.880 Twin Cities Kettlebell Club: at least 4 to 5 days out. So obviously, the further out you can plan for it and start getting adjusted the better that will be. You can only do this in a moderate amount. You can't shift, you know, 6 h ahead, because the sunlight in your local time zone is going to disrupt your Circadian rhythm, but you can start shifting it by a few hours. So over the course of 19 00:04:35.880 --> 00:04:49.609 Twin Cities Kettlebell Club: 4, 5, 6 days you can go from going to bed at 10 o'clock, your time to 8 o'clock, your time right, and start getting your rhythms shifted right so, or vice versa, depending on which direction you're traveling. 20 00:04:49.780 --> 00:05:08.919 Twin Cities Kettlebell Club: So for athletes, I coach. We also start training at trying to at least start training at competition time equivalents even before they leave. So if your set is scheduled for 10 Am. Milan time. But you're in Minnesota, you know. That might require that you're training at 3 am. That's obviously not going to work. But 21 00:05:09.450 --> 00:05:17.550 Twin Cities Kettlebell Club: it does work. If you can do that, the more the more realistic you can make it, the better. Obviously, 1010 Am. 22 00:05:17.750 --> 00:05:31.899 Twin Cities Kettlebell Club: You know, a 10 am. Set. Time being a 3 Am. Training. Time is is not going to be ideal, but if you can train at 10 pm. At night. That's going to help you get that's going to help you start getting closer to your time. So I would say. 23 00:05:32.090 --> 00:05:43.670 Twin Cities Kettlebell Club: Get your get your performance time as close to your scheduled training time, and you might have a window. You might not know exactly what your what your flight schedule looks like this far in advance. So 24 00:05:43.800 --> 00:05:55.889 Twin Cities Kettlebell Club: but try and get your try and get your window as close as possible to get your training windows online and to start adjusting your sleep-wake cycle. So that's 1 thing that you can do. Stateside 25 00:05:55.890 --> 00:06:17.819 Twin Cities Kettlebell Club: tip number 2 is taper intelligently. You don't want to go hard in the gym right before you travel. This is one of those things that is always really hard for athletes to wrap their head around. Because you, you know that you're going for your biggest set, or something that you're most excited about, and they've been working so hard for it, and they don't want to lose their gains. They don't want to lose their progress, but 26 00:06:17.900 --> 00:06:43.490 Twin Cities Kettlebell Club: you need to taper. The last few days are all about remaining fresh, being mobile and getting your Cns recovered and and ready for the stress that's about to come its way, and travel is a stress. So the taper is not just for your performance on the platform. It is also for your body's ability to handle the stress of traveling across many, many time zones to go compete. 27 00:06:43.670 --> 00:06:55.400 Twin Cities Kettlebell Club: Okay? So you want to land feeling feeling like you're you're a caged animal, not not a sore one, right? So make sure that you you taper intelligently. 28 00:06:55.680 --> 00:06:57.710 Twin Cities Kettlebell Club: All right. Number 3. 29 00:06:57.870 --> 00:07:03.059 Twin Cities Kettlebell Club: Book your flight for performance if you can travel 30 00:07:03.290 --> 00:07:07.349 Twin Cities Kettlebell Club: if you can, if if you can travel when you want to. 31 00:07:07.650 --> 00:07:14.789 Twin Cities Kettlebell Club: Obviously it always depends on budget. It depends on the flexibility and the availability of flights around you. But if you can 32 00:07:14.960 --> 00:07:18.140 Twin Cities Kettlebell Club: arrive in the late afternoon. 33 00:07:18.310 --> 00:07:25.209 Twin Cities Kettlebell Club: that gives you time to settle in, walk, and then crash at a reasonable local bedtime. Right? 34 00:07:26.000 --> 00:07:45.499 Twin Cities Kettlebell Club: Another one that you can do is make sure that you pack everything that you need that's going to help you be able to get sleep, quality, sleep in that local time zone as soon as you get there, so that can be a blackout eye mask, earplugs or earbuds. 35 00:07:45.500 --> 00:08:07.509 Twin Cities Kettlebell Club: a neck pillow so you can sleep on the plane. Compression socks can help with circulation. So you don't get deep vein thrombosis. I chuckle. But that's actually that is a serious thing that can happen, and especially since you're going to then be going and training very intensely anything you can do to lower your risk of a blood clot while you're traveling. 36 00:08:07.510 --> 00:08:16.639 Twin Cities Kettlebell Club: and then making sure you have sleep. Aid supplements like melatonin magnesium. So really treat your carry-on like it is your recovery, Kit. 37 00:08:16.690 --> 00:08:18.440 Twin Cities Kettlebell Club: Make sure you also 38 00:08:18.960 --> 00:08:45.739 Twin Cities Kettlebell Club: international travel Tip. Make sure that you check the jurisdiction that you're traveling to so that you don't accidentally bring substances that are not allowed. You don't want to be like Brittany Griner traveling to Russia and getting arrested because you left your Cbd. Thc. Vape pen in your carry-on. Right? Make sure, if you're taking gummies with you, that they are allowed in 39 00:08:45.840 --> 00:09:03.500 Twin Cities Kettlebell Club: the jurisdiction that you're traveling to as someone who personally uses Thc. And Cbd gummies to help me sleep, you know. Make sure that make sure that you check when in doubt, err on the side of caution, so do not travel internationally with anything that could be considered a drug. Just. 40 00:09:03.760 --> 00:09:13.340 Twin Cities Kettlebell Club: you know, just a hot travel tip, but usually melatonin magnesium supplements like that are going to be generally safe to travel with. But make sure that you check 41 00:09:14.510 --> 00:09:40.829 Twin Cities Kettlebell Club: all right. So talk about what you do prior to leaving. Now, the next obvious step is, what do you do on the plane? So once you're on the plane, that's where the damage can be really be minimized or compounded. So hydrate like your job depends on it. The cabin is going to be air dry every hour that you don't drink. You could be falling behind, so make sure that you're 42 00:09:41.390 --> 00:10:02.850 Twin Cities Kettlebell Club: that you are consistently taking in water. And yes, that will probably mean that you're going to need to get up and go to the bathroom during your flight. That is a good thing, because you need to keep circulation. You're going to want to move around some. You are not likely to be able to sleep the entire duration of a flight, unless you're one of those weird mutants who can somehow sleep an entire 43 00:10:02.880 --> 00:10:14.859 Twin Cities Kettlebell Club: 6, 7, 8 h across the ocean in an airplane. I know very few people who can do that, and even people who book business class and can lay down 44 00:10:14.860 --> 00:10:30.430 Twin Cities Kettlebell Club: struggle to do that traveling internationally. But if you're one of those people fantastic, but for the rest of us, make sure that you make sure that you're hydrating. That's a higher priority than the fantasy of being able to sleep the entire duration of the flight. So 45 00:10:30.430 --> 00:10:45.350 Twin Cities Kettlebell Club: hydrate, hydrate hydrate, take your electrolytes, if you like, element, or you like liquid. Iv. That can also help making sure that you're sustaining that water, or you're retaining that water. Excuse me and getting your electrolyte balance in there, so 46 00:10:45.860 --> 00:10:51.000 Twin Cities Kettlebell Club: skip alcohol on the plane. I know it's tempting to have the the 47 00:10:51.180 --> 00:11:14.090 Twin Cities Kettlebell Club: glass of whiskey, or the wine, or the champagne, or the beer, or whatever to help you, maybe catch a few hours of sleep, but that alcohol is actually probably going to hurt you more than it helps you. It should go without saying, but also avoid caffeine, so I will say it, even though I said, it goes without saying, water is king here, so make sure you are drinking your water. 48 00:11:14.360 --> 00:11:18.400 Twin Cities Kettlebell Club: Next try to align your 49 00:11:18.660 --> 00:11:36.720 Twin Cities Kettlebell Club: eating schedule to your travel destination. So in this case, Milan time, even if it feels weird, start syncing your meals and your naps to your destination time zone as soon as as soon as you take off right, so train your body early and and don't eat 50 00:11:36.720 --> 00:11:52.810 Twin Cities Kettlebell Club: when they wouldn't be eating at that local time zone, because digestion is also a huge part of resetting our rhythms right? So if you've ever had like a big steak before you go to bed, and then tried to sleep. And you get a terrible night's sleep because your stomach is full. It's trying to digest. 51 00:11:52.810 --> 00:12:10.389 Twin Cities Kettlebell Club: Our body wants to slow down digestion while we're sleeping so that it can focus on recovery right? And it starts winding down all systems right, so we don't want to be digesting when we should be sleeping. So, aligning your food, intake schedule to your desired destination. Time zone 52 00:12:10.390 --> 00:12:17.450 Twin Cities Kettlebell Club: as early as you can in the process is going to be great. That might mean that you don't eat very much on the plane. That is okay. Right? 53 00:12:17.480 --> 00:12:18.450 Twin Cities Kettlebell Club: Water. 54 00:12:18.900 --> 00:12:20.399 Twin Cities Kettlebell Club: Do not skip your water. 55 00:12:20.550 --> 00:12:31.480 Twin Cities Kettlebell Club: but make sure that you that you really focus on your food schedule, aligning with the eating schedule that you want to get your body to once you're off of the plane. 56 00:12:31.950 --> 00:12:51.870 Twin Cities Kettlebell Club: and then I alluded to it with the drinking, drinking water, moving every couple of hours to avoid blood clots, do squats in the galley. If you have to walk the aisle stretch, keep the blood moving so you're not locked up when you land. You don't have the risk of blood clot, do stretching whatever type of stretching you can. Yeah. 57 00:12:51.990 --> 00:12:54.219 Twin Cities Kettlebell Club: people are going to look at you. Who cares? 58 00:12:54.240 --> 00:12:58.329 Twin Cities Kettlebell Club: I have. I have literally done 59 00:12:58.330 --> 00:13:24.590 Twin Cities Kettlebell Club: done. Jerks in the galley, you know, waiting for the waiting for the bathroom air jerks, obviously with Kettlebells. Kettlebell air jerks, you perverts, you know, making sure that I'm practicing that movement and just getting my body moving. It can be really, really helpful, so that you come off the plane not feeling super super stiff. And then last thing is, if you can sleep on the plane, sleep with some intentionality. 60 00:13:24.880 --> 00:13:25.980 Twin Cities Kettlebell Club: Eye masks. 61 00:13:26.120 --> 00:13:41.609 Twin Cities Kettlebell Club: I really love noise, isolating headphones. The Bose quiet comfort are fantastic. I have some shure in-ear monitors that are really really good for that, but those are way more expensive. Take Melatonin if you need it. 62 00:13:41.610 --> 00:13:56.549 Twin Cities Kettlebell Club: and make sure that you're doing it in accordance with the new bedtime you're aiming for, not just when you're tired, right? So if you shouldn't be tired while you're on the plane. Then don't be taking Melatonin. But you want to be 63 00:13:56.550 --> 00:14:21.320 Twin Cities Kettlebell Club: very intentional about trying to align your sleep schedule, so don't nap if you wouldn't be napping where you're going. That might mean that you're staying up, but that and you arrive tired. But that can be a very good thing, because that can then help you. Then you just have to push through to be able to fall asleep on the local time. Right? So sleep with intentionality on the plane. If if you can get larger blocks of sleep because you're flying, you're flying at night. 64 00:14:21.980 --> 00:14:38.889 Twin Cities Kettlebell Club: Great! If you have to catch a red eye, because because that's the cheapest flight. And that's what you need to do to make it happen. Okay, cool, you know. See what time you're going to be landing and see how long you can stay up. Make sure that you're make sure that you're aligned with 65 00:14:38.970 --> 00:14:57.010 Twin Cities Kettlebell Club: what the schedule is going to be. But if you're going to be flying at a time when you would be sleeping in Italy, then you will want to try and catch some sleep on the plane, right? So that's what I mean by sleep with intentionality. Try and line it up very intentionally there. But take take whatever equipment you need with you to be able to make that happen 66 00:14:58.330 --> 00:15:04.260 Twin Cities Kettlebell Club: all right. Now, once we get off of the plane and we have actually landed, then what do we do? 67 00:15:06.240 --> 00:15:12.269 Twin Cities Kettlebell Club: The 1st 24 h is critical. So you this is where you're going to gain or lose ground. 68 00:15:12.480 --> 00:15:41.399 Twin Cities Kettlebell Club: probably the most quickly getting your body reset, getting your Circadian rhythm reset to the local circadian rhythm is going to be the best, the best possible thing that you can do to overcome Jet Lag, no matter how everything went pre-flight in flight. The best thing that you can do is this, 1st 24 h really try and get your body set to the local time. So number one, get outside. Sunlight is your best friend. Those optic nerves in in your eyes 69 00:15:41.990 --> 00:15:47.460 Twin Cities Kettlebell Club: that connect to light sources, particularly sunlight, generate. 70 00:15:47.750 --> 00:16:06.239 Twin Cities Kettlebell Club: generate cortisol, and also regulate melatonin right? So the things that the things that wake us up and the things that make us feel sleepy right when we're not getting as much light, we get more melatonin, so we get more sleepy when we get more light. Then we get more cortisol, which keeps us keeps us awake longer. Right? So make sure that you are 71 00:16:06.440 --> 00:16:11.460 Twin Cities Kettlebell Club: regulating to the sunlight as quickly as you can. 72 00:16:11.590 --> 00:16:38.740 Twin Cities Kettlebell Club: Number 2. Avoid long naps if you need to sleep when you shouldn't be sleeping local time. Keep it under 30 min power naps, you know. A 15 to 20 min can help you overcome some tiredness and get some energy so that you can make it longer. But anything over 30 min is going to start putting you into deeper sleep cycles, and that is going to potentially mess with your ability to be able to get deep restorative sleep 73 00:16:38.910 --> 00:16:45.799 Twin Cities Kettlebell Club: at the time local time that you want to be so it can. It can make you. It can make you 74 00:16:46.310 --> 00:17:06.829 Twin Cities Kettlebell Club: really, really struggle. Your goal is to stay awake at least until 8, 9 o'clock local time. I would push for 10 Pm. Or later, if you can. Well, not necessarily later than 10 or 11. But you know you want to make sure that you are getting to that 75 00:17:07.760 --> 00:17:12.869 Twin Cities Kettlebell Club: nighttime phase is really, when you want your big sleep to happen, and naps can throw that 76 00:17:13.040 --> 00:17:18.340 Twin Cities Kettlebell Club: can throw that off all right. Number 4 train lightly. 77 00:17:18.940 --> 00:17:20.280 Twin Cities Kettlebell Club: You're you're 78 00:17:20.310 --> 00:17:31.569 Twin Cities Kettlebell Club: going to want to move your body, and that is a good thing that can help you. Stay awake. But if you have access to bells, and you feel the itch to get a session in. 79 00:17:31.600 --> 00:18:00.670 Twin Cities Kettlebell Club: Don't a couple of minutes at most, right. Just getting your hands on bells is okay. Do mobility do a quick technique session. Get some blood flowing, but let your body start adapting. I wouldn't even pick up my competition weights when I 1st the 1st day that I get there I would go way lighter, probably 50%. So if you're competing on the 24 s. You know, do some sets with the 12 s. Right like. 80 00:18:01.000 --> 00:18:14.780 Twin Cities Kettlebell Club: Don't don't go heavy. Go light. Just get your body moving. Get your hands on bells totally fine, but you do not want to be getting a heavy training session in. You want to be moving your body and focusing on mobility. 81 00:18:16.370 --> 00:18:39.020 Twin Cities Kettlebell Club: Melatonin. I have mentioned it a couple of times use it intelligently. It is supplemental. Melatonin can help us fall asleep. It can help us stay asleep for the 1st phase of sleep, right? But a small. You need to manage your dose. A small dose like half a milligram to 3 milligrams. 82 00:18:39.160 --> 00:18:52.040 Twin Cities Kettlebell Club: 30 to 60 min before bed can can help nudge you into that new rhythm that you need. You don't want to be taking huge amounts of melatonin, and if you regularly take melatonin. 83 00:18:52.630 --> 00:19:08.420 Twin Cities Kettlebell Club: don't go over your normal dosages right? You want to save your dosages, for when you're going to be trying to go to bed, if you needed to take a little bit while you're on the plane to help you catch a nap. Make sure that you 84 00:19:09.630 --> 00:19:23.810 Twin Cities Kettlebell Club: moderate your dosage, your later dosage around that you don't want to be. You don't want to be doubling, doubling, or tripling your dosage of melatonin, because that's also going to make it hard for you to then overcome the jet lag right? So use Melatonin sparingly and smartly. 85 00:19:24.550 --> 00:19:37.310 Twin Cities Kettlebell Club: all right, and then control your light exposure I mentioned. Get outside to early, you know, to try and get sunlight right away. Bright light in the morning helps you reset 86 00:19:37.350 --> 00:19:57.259 Twin Cities Kettlebell Club: dimming lights and screens in the evening keeps you from staying wired so, especially when we're in a new country. And we're having trouble. Sleeping or instinct might be to grab your phone and throw something on Facebook or scroll social media. Look at Instagram, watch some Youtube videos. 87 00:19:57.680 --> 00:20:27.590 Twin Cities Kettlebell Club: try and avoid that. If you are struggling to sleep, try and avoid blue light exposure. If you're gonna look at blue lights, if you have blue light blocking glasses like the one you can get them from Felix Gray. Not a sponsor not affiliated, but blue light blocking glasses can also help. So control your light exposure. Try not to look at screens. Read a book, you know. That's going to be a lot lot more healthy way to try and fall asleep. So 88 00:20:27.750 --> 00:20:35.079 Twin Cities Kettlebell Club: read a book in dim lighting, bright enough for you to actually be able to read the words, obviously, but again controlling light exposure. 89 00:20:36.200 --> 00:20:39.049 Twin Cities Kettlebell Club: All right. So we've talked about 90 00:20:39.750 --> 00:20:49.480 Twin Cities Kettlebell Club: what we can do pre during and after we arrive to reset our rhythms. The one thing that I didn't really talk about is, is your mindset 91 00:20:49.780 --> 00:21:18.669 Twin Cities Kettlebell Club: thinking about this and being intentional about this is very important. So whether you're you're in route already to Milan or you're dreaming about making future trips. Just remember this. You can never eliminate jet lag, but you can out strategize it right? This is something you're going to have to. You're going to have to work through. It's like manipulate. It's like, you know, working a water cut. There's science behind this. There's things that you can do to make it as easy as possible. Water cuts suck, but 92 00:21:18.690 --> 00:21:29.730 Twin Cities Kettlebell Club: you can make them less painful by leveraging science. Same thing with jet lag, jet, lag sucks. And it's gonna happen when you travel that far, your body's gonna struggle to adjust. 93 00:21:29.810 --> 00:21:36.580 Twin Cities Kettlebell Club: But there are things that you can do to minimize the effects. People that that do that plan ahead, put the work in. 94 00:21:37.690 --> 00:21:48.009 Twin Cities Kettlebell Club: try and build some buffer days, as many buffer days in as you can reasonably afford, you know for your travel, for your travel budget. But stick to your game plan. 95 00:21:48.420 --> 00:21:54.630 Twin Cities Kettlebell Club: control what you've control, what you can control. Because if you've put the work in. You don't want 96 00:21:55.250 --> 00:21:58.799 Twin Cities Kettlebell Club: your sleep schedule being jacked up to be the reason that you don't perform 97 00:21:59.020 --> 00:22:08.779 Twin Cities Kettlebell Club: the lifters who succeed are the ones who show up ready. They've planned ahead physically, mentally, and circadianly. Is that a word? I don't know. But 98 00:22:09.000 --> 00:22:16.830 Twin Cities Kettlebell Club: if it's not, it is now, so do the work, plan the work and 99 00:22:17.260 --> 00:22:19.170 Twin Cities Kettlebell Club: show up as your best self. 100 00:22:19.770 --> 00:22:32.690 Twin Cities Kettlebell Club: I really hope that this is a helpful episode for you. Please hit me in the comments, or if you have questions. You can send them to me at Twin Cities, Kettlebell Club on Instagram, Youtube and 101 00:22:32.690 --> 00:22:52.579 Twin Cities Kettlebell Club: Twincities Kettleball club@gmail.com. If you have questions. And of course you can fill out the coaching interest form. If you want more helpful information like this, and I'm going to keep putting out information like this hopefully, you found it helpful. If you did do the thing like subscribe share, send it out to friends, all of that, and if you are stepping on the platform 102 00:22:52.600 --> 00:22:54.230 Twin Cities Kettlebell Club: this weekend. 103 00:22:54.400 --> 00:23:06.190 Twin Cities Kettlebell Club: I wish you the best of luck. May all your reps count. May the clock move at the pace that you want it to move, and I hope that you have just a wonderful performance. And 104 00:23:07.340 --> 00:23:08.030 Twin Cities Kettlebell Club: yeah. 105 00:23:08.430 --> 00:23:26.480 Twin Cities Kettlebell Club: go get them. I can't wait to see it. It's going to be so freaking awesome. And if you're not traveling to Milan, or even if you are traveling to Milan, and you're looking for another competition to sign up, for there are some awesome ones coming up. We got Riddle struck up in Canada in August, and then we've got 106 00:23:26.620 --> 00:23:39.250 Twin Cities Kettlebell Club: my competition here in the Twin cities on September 13, th and there are others as well. You can go to the Kettlebell Sport Almanac page on Facebook to find out other competitions that are available. 107 00:23:39.790 --> 00:23:52.710 Twin Cities Kettlebell Club: I just want you to get out there and kick ass and do your best on the platform. So thank you for tuning in, and if you've got other tips or tricks or hacks that have worked for you on jet lag. Please put them in the comments, or send them to me 108 00:23:53.100 --> 00:23:54.540 Twin Cities Kettlebell Club: until next time. 109 00:23:55.140 --> 00:23:56.809 Twin Cities Kettlebell Club: We'll see you on the platform.