Barbell Shrugged - Feed Me Fuel Me  — Abracadabra w/ Mark England  — 89

Episode Date: May 31, 2018

Mark England has professionally coached thousands of clients worldwide using the power of words and stories for over a decade. He holds an BA in business and a Master’s in Education. Mark is the co-founder of Procabulary and is a lifelong personal development enthusiast. “My mission is to help people create more powerful, more fulfilled lives using the power of better words and stories. Procabulary is the language of getting things done.” — Mark England | Founder, Procabulary In this episode, Mark talks about his company, Procabulary, a productivity tool that helps you organize what you think and say, so that you can stay focused on what matters to you. He talks about the experience he had that brought him to understand his self talk, attitude, and perspectives. As an American English teacher in Thailand, Mark explored detoxification, both physical and emotional, and learned how words influence attitude. He soon began to identify how his language shapes his identity, feelings, imagination, and emotion. Enjoy! - Jeff and Mycal ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/fmfm_england ------------------------------------------------------------------------------ Please support our partners! Thrive Market is a proud supporter of us here at Barbell Shrugged.  We very much appreciate all they do with us and we’d love for you to support them in return!  Thrive Market has a special offer for you. You get $60 of FREE Organic Groceries + Free Shipping and a 30 day trial, click the link below: thrivemarket.com/feedme   How it works:  Users will get $20 off their first 3 orders of $49 or more + free shipping.  No code is necessary because the discount will be applied at checkout. Many of you will be going to the store this week anyway, so why not give Thrive Market a try! ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedp... TWITTER ► http://twitter.com/barbellshrugged

Hey there ladies and gentlemen, this is Doug from Barbell Shrugged. I just want to let you know that we now offer 11 of our top training programs as a part of a single membership site that we're calling the Program Vault. We used to launch training programs every few months and people were always bummed that they couldn't sign up at any time. You had to be around for the launch. The launch was only 4 or 5 days. If you missed it, then you had to wait 6 months or a year depending on what training program we were offering next. And it was kind of a hassle, even when people signed up for training programs to switch to a different program when

they got to the end of their current program or they just happen to be in a new phase of training they hit their their past goal and now they have new goals and new goals require different training programs so inevitably it was a pain in the ass for people to switch programs so we took all that feedback and we decided to just put all of our programs together on this thing we now call the program vault that way all shrugged athletes can have access to all the workouts that we have and move from program to program as they saw fit for themselves makes sense so there's 11 programs three of them are long-term very comprehensive programs where there's you know a warm-up and there's mobility and there's nutrition added in there. All the workouts are there. There's a cool-down. There's stuff to do on your

off days. They're super, super comprehensive. And those programs last for over 18 months if you want to stick around for that long. And there's also eight short-term programs. These programs are three months long and these are basically add-on programs. so if you are already doing classes at a gym and you don't want to stop doing your classes but you want to work on one particular thing maybe you want to like work on your shoulder health or you want to work on your conditioning like your your aerobic capacity or maybe you just want to work on your squatting strength or your pull-up strength or something like that then we have these short-term add-on programs that are super low volume but they're just like an extra you know two or three exercises at the end of your workout to help work on whatever those very specific goals are that you have. So the three

long-term programs are flight weightlifting. That's a very weightlifting specific training program. It builds, it builds you from someone who's more like beginner intermediate at weightlifting and builds you up to be a more technical professional style weightlifter you know over the course of 12 or 18 months now we also have muscle gain challenge if you just want to put on muscle mass and you want a higher volume training program this in my opinion is more of an intermediate program if you don't have good technique on the olympic lifts yet you're going to kind of be throwing right to the wolves so to speak. It doesn't ramp you up like flight does. Flight has very specific progressions for weightlifting to let you learn all the technique over time. Muscle gain challenge kind of just throws you right into it.

So ideally, you already have some experience with Olympic weightlifting before you start the muscle gain challenge. And there's a very high emphasis, of course, with the muscle gain challenge on gaining muscle. So that means you've got to eat a lot of food. and there's a very high emphasis, of course, with the Muscle Gain Challenge on gaining muscle, so that means you've got to eat a lot of food, so there's a lot of emphasis on how much to eat, what to eat, and your recovery as a part of that program, so that way you can get bigger and stronger. Also, we have Strug Strength Challenge,

which is more of a traditional kind of CrossFit program. If you do CrossFit classes at a CrossFit gym, you probably do some strength movements at the very beginning of class, you know, maybe do front squats for five sets of five, and then you do a Metcon that's, you know, 20 or 25 minutes or whatever it happens to be. That's more typical of the shrugged strength challenge where strength is the goal, but certainly conditioning is a key part of that as well. It has more of a strength bias than kind of a regular generalized CrossFit-y type program. So the eight short-term training programs, again, these are about three months long and they're kind of an add-on program. So the first one is boulders for shoulders. That's a shoulder health and stability program,

health, mobility, and stability program. That doesn't mean you're going to be doing a whole lot of jerks and overhead presses necessarily. This is again, an add-on program. So doesn't mean you're going to be doing a whole lot of jerks and overhead presses necessarily. This is, again, an add-on program. So you're going to be doing a lot of assistance work for your shoulders, your thoracic spine, etc. That way you can have the healthiest shoulders possible. There's the aerobic monster program, which is adding in a bunch of extra mostly aerobic conditioning. You're going to be on the airdyne a lot. You're going to be on the rower a lot. You're going to be doing a lot of monostructural stuff. So if you already, if you already have your regular workout, you do strength, you do your Metcon, and then, you know, as a very overly simplistic example, you do, you know, 20 minutes of rowing, or you do 30 on 30 off for 10 rounds, or you're doing a hard 30 and an easy 30, or whatever it

is, just a little bit extra aerobic work. There's the squat the house program where, you know, we add in two leg exercises three days a week. So you might squat and then do some lunges or something like that. Depending on what your regular classes are like, you might already be doing a lot of squatting. But if you're not currently able to do a lot of squatting and you want to do some more squatting and you just want to add that onto your current training, then Squat the House is a great program. Anaerobic Assault, that is a high intensity interval style program where you're doing very fast metcon so you might be doing airdyne sprints you know 30 seconds on

100 full speed and then and then take a three minute break and do it again or even you know five touch and go deadlifts followed by you know 10 burpees rest two minutes and then do it again but you're doing it all 100 full speed really teaching how to kick it into high gear and move very very quickly when you're doing your metcons there's my first pull-up which is not going to give you a whole lot of actually doing pull-ups these are this is a program for people that can't do a pull-up yet so there's a lot of assistance work for pull-ups and there's a lot of extra assistance work for just all the muscle groups involved in doing pull-ups everything from just doing extra lat work, extra scapular attraction,

rhomboid lower trap work, extra bicep work, etc. to help get you to the point where you can do your first pull-up. There's a strongman accessory program where you can be doing yoke walks, picking up stones, pulling heavy sleds, and things like that. And then there's two more programs that are kind of a little bit higher volume. You could do them on your own if you wanted to. And you also can combine these. You could do Aerobic Monster and Aerobic Assault and My First Pull-Up all together if you wanted to, if you just wanted to add extra volume.

But the last two, Open Prep, is exactly what it sounds like. It just gets you ready for the CrossFit Open or other similar competitions. You'll be doing a lot of Metcons. And the last one is Barbell Beginner to Meet. It's prepping you for your first Olympic weightlifting competition. Each program is scheduled between three and five days per week.

There's videos explaining all the programming. There's demos. There's technique explanations for everything. And then also you have access to the private Strug Collective Facebook group. That way you can get advice from ourselves. We'll be in there hanging out. Our guests from our shows, we also have a bunch of athletes, coaches, and strength experts that are friends of ours that are in there too to help you out.

If you're interested, since I've been talking long enough, you can go to strugcollective.com backslash vault for all the information. Again, that is shruggedcollective.com backslash B-A-U-L-T. That spells vault. Go there, check it out. If you have any questions, email help at barbastrugged.com and enjoy the show. Mike Bledsoe here, CEO of The Strut Collective. Today, we bring to you a new show, Feed Me, Fuel Me, hosted by Jeff Thornton and Mike Landers. As we're expanding what we offer, traveling to great guests,

and introducing you to the best content, we have partnered with amazing companies that we believe in. We talk and hang out with the founders and owners of these businesses. Not all products are created equal, even if it looks like it on the surface. We've done the research and have been in the industry long enough to see what really works and what will make the biggest difference for you long term. With that being said, one of my favorite companies, Thrive Market, has a special offer for you. You get $60 of free organic groceries plus free shipping and a 30-day trial. ThriveMarket.com slash feedme.

This is how it works. Users will get $20 off their first three orders of $49 or more plus free shipping. No code is necessary because the discount will be applied at checkout. Many of you will be going to the store this week anyway, so hit up Thrive Market today. Go to thrivemarket.com slash feedme. Enjoy the show. This is episode number 89 of the Feed Me, Fuel Me podcast with our special guest, founder of Procabulary, Mark England. As a gift for tuning in to Feed Me, Fuel Me, Mark and the team at Procabulary are offering

$100 off their Core Language Upgrade course. To take advantage of this offer, visit Procabulary.org, click on the link Courses, select Lifetime Access to Core Language Upgrade, and at checkout, use the coupon BARBELL. Thank you again for your support, and we know you're going to love Procabulary. Welcome to the Feed Me, Fuel Me podcast. My name is Jeff Thornton alongside my co-host Michael Anders. Each week, we bring you an inspiring person or message related to our three pillars of success. Manifestation, business, fitness, and nutrition. Our intent is to enrich,

educate, and empower our audience to take action, control, and accountability for their decisions. Thank you for allowing us to join you on your journey. Now let's get started. Hey, what's good, fam? Welcome to another episode of the Feed Me, Feed Me podcast. There's Jeff I'm gonna win Or New York City. New York City. Today. Yeah, how's everything going, brother? It's true, man. Yes, I'm up in Hoboken, New Jersey, New York City right now. We finished up a presentation for Chirito's restaurants, a couple of high-level family-owned Mexican restaurants up here, and they had me up, and we went through the foundational procabulary course from everybody or with everybody from the dishwashers

to the owners. Had a translator. It was a lot of fun, man. That's awesome. Fun people. So I'm good. And now I get to talk to you two. That's awesome. So I just got done with the vocabulary course that you offer. And I found and you can go ahead and quote me on this. I very quickly found that by virtue of my own personal narrative that I can tend to be

the most negative, positive person I know. And it was just a very profound experience for me from the standpoint of projections and reflections. But before we dive into everything, for everybody who doesn't know who you are, what Procabulary is, and how you got to this point of the masterful use of language and personal narrative, give us a cliff notes of your journey up to this point of the masterful use of language and personal narrative.

Give us the cliff notes of your journey up to this point, man. Okay, happy to. The shortest story of Procabulary is that it's a productivity tool. It helps you organize what you think and say so you stay focused on what matters to you. And we can bring the elbow into that later on. I thought I was a tough guy back in the day. And I wrestled in high school and got into jiu-jitsu and kickboxing in college and competed steadily for a few years.

And my training partners, everybody was going pro. So I'm going pro. And I told this story last week in a presentation actually. I will always remember the day when I got the email. It was the last week of school before I graduated college. And it was an email from career services. And I had the poll. I'm sure you all have experienced the poll. I mean, I've got a million things going on from finishing my exams to the parties to moving afterwards.

And there's this email. And and I got this thing yanking on my shirt to open it. I said, oh, fine. I'll open it. Open it up. And it says, teach in Thailand. Oh, yeah. And it took me one second. I looked up.

I looked back down. I looked up. Oh, let's say three seconds. I looked back down. I looked up. I will say three seconds. I looked back down and replied and I went and I made the decision that I'm moving to Thailand because it was either it was either that gave me a good excuse to go over there and polish up my Thai boxing and then come back and go pro pro which was the point after graduating college long story short i move over there and uh a little bit jacked up from a uh fight that i'd you know been in uh it was a ring fight um and i got hurt again and me and all my wisdom and addiction to the story of myself would not let myself heal so I kept training injury got worse and then it really it really ripped up for the so I had my second knee surgery over in Thailand and the doctor said point blank he said your Point blank. He said, your career, Mark, as a fighter is over. Oh, damn. You could become a very good swimmer.

True story. I look at him, and I'm thinking – it's just I've got – we've all seen the cartoons with steam coming out of people's ears. That was me, and I stayed, the, I stayed that way. I stayed that way. And so much. So I had, I created such a victim story about all the, the, the, the things that went wrong, the things that shouldn't have gone the way they did. The guy should not have put me a yanked on that knee bar like it did, which, which started the, the minute the meniscus tear and then getting kicked. And then, well that knee bar like it did, which, which started the minute, the meniscus tear and then getting kicked. And then, well, you know, I mean, I, it doesn't

matter that I kept choosing to go to, to practice. It was all these other people's fault. And, you know, and underneath all that was my, my hidden fear that I wasn't good enough and that there was something, something wrong with me. I didn't know what it was, just something, just inherently wrong with me, and now I've got all the proof. And I stayed. I created and maintained such a poor perspective for myself. I didn't laugh for a whole year. Damn.

Damn is right. I do not recommend that experience. It's just it's it's there's a lot it's just weird i i couldn't guys i couldn't get my face into into position to enjoy a moment there was so much negative noise going on in my head about everything that i couldn't get my face into into a into the right place so where I could even begin to smile and laugh. And I went over there with my girlfriend from college who was super funny, man. She was really funny.

And there were several wake-up calls that got me to the point where I was like, okay, I can do this for, I can be shitty for potentially years. And that's weird and scary. And I see what that destination looks like. And it's just a total train wreck for me and everybody that loves me and a waste of talent. And I'm participating in this somehow. It took me a couple of wake up calls to get to that. And one of them was being in the same room with her and listening to her, watching her be her funny self

and noticing that, you know, eight months ago ago I would have been laughing right along with her. But I'm not laughing now. I'm not anywhere near close to laughing. To say I'm not enjoying myself is a major understatement. I ended up living in Thailand for 10 years. It changed me profoundly. I was an elementary school sports teacher for five years in Bangkok and we were on an American calendar. So I had four months paid vacation, American curriculum, American calendar.

I had four months paid vacation every year and I took that time. Lucky me, our vice principal had gone down and done a couple of physical cleanses, like detox, like cleanses. Sure. At a cleansing resort on the island of Koh Samui in the Gulf of Thailand. And I went down and started going down there and really paying attention to what I was eating, my diet. That made sense to me. I was eating my diet that made sense to me it was a it was a place to start one of the conversations or one of the the times that I went down a man that ended up becoming one of my mentors

in this work Barry Musgrave he he was doing the first night I met him he was doing a workshop on emotional detoxification and me and all my brilliance I laughed at it I somebody who started was talking about it in the restaurant and I snickered I was like emotional detox huh and he goes you should go and he said it was like he spelled me and I said oh god he goes no really you you need to was like, fine. I went and he talked about words and he talked about story and he talked about identity and what, and, and what we, what we create for ourselves with our words. And then he asked, is anyone hung up on a story? And this woman just goes, sticks her hands up in the air. One of them, she said, uh, yeah,

I'm, I'm hung up on a story he goes what's the what's the deal she goes i don't like men and he asked her a couple targeted questions and she uh she told the story a very specific story of when uh when she she she made that decision in her mind because that's not – it's an opinion as opposed to like a physics fact. Right. One of her – she went down to Beach Week with her – all of her girlfriends and her boyfriend and all of her – his friends went down to Beach Week and houses, partying, boozing. He hooked up with one of her friends in front of everybody and then dumped her the next night. She was bitter. Sure.

Bitter. Understandably so. And that was four years ago. She hadn't been in a relationship since. Yeah, right. She's just chewing on the bone, man. And he had her go through the story, which took about three minutes at the end. She's crying and angry.

He said, okay, tell that same story again. Take this section of wording out and change that word at the end. And she went through it. And now, in a matter of minutes, moments later, she's not angry and crying. She's sad with no tears. And he said, play it one time through again and take this key word out because this is what's holding it together and put that in. And she did. And now she was neutral to the degree that she goes – and she cocked her head.

I was watching her face and she goes, I wasn't going to work out anyway he was really weird before the amount of emotion and feeling that she was creating with the story it it kept her locked into place as far as her perspective is concerned and um I said, that's not my story, but that's my story. And, uh, and I was so just, I was so closed and scared to talk about anything going on in my life. He tried to, he tried to pair us up at the end of the workshop so we could practice this style of story work. And, uh, I got, I got up and I left what I did do though is I went straight to the internet cafe when they had those things over there and I printed out an 85 page manual do-it-yourself manual on this stuff and I started going to work I started going to work on

my stories and I watched my my perspective started change. My feelings and emotions started to change. I started to breathe better. The tension in my neck and in my jaw because I was so pissed off about everything. And I said this when we did Barbell Shrugged a year and a half ago. I said – because all my friends went on to open up their own gyms, black belts, third-degree black belts, UFC fighters. The guy I trained with in Radford ended up – Paul Creighton, he fought BJ Penn. I mean these guys went – they went up there. It was like watching your girlfriend go out with all your buddies.

Sure. And stay out with them. It was the worst, with them it was the worst dude it was the worst um and i watched i watched that my my kung fu grip on that that that that loser story my loser story start to soften and each each like little let letting go white knuckle though just it knuckle, it was positive feedback. So I stuck with it. I moved down to that same spot and lived there for five years and did – I was one of the counselors. And that was the first five years of my practice. I've been coaching and presenting on language, how our words influence us for 11 years now full time.

It's my gig. It's my path. And I've come full circle on the – and when I mean come full circle on it, three years ago, I got to the point where I looked around and my life was so much better than it had ever been before I got hurt that I said it and I meant it. I said, thank God that happened. Thank God I blew my knee out like bad. And there was a couple – I had a couple other injuries too. So it was just a compilation of – I was just wrecked. And I looked at everything that happened.

I was like, man, that was worth it. And I cried. I straight up boohooed. Vindication. And did a session with a dude last – two nights ago. Same thing. He had a – he was a runner and he's – anyway, it's – our – there are a lot of ways to tell ourself a story about what happened. And it's an education issue.

I said this today in the presentation. I went through the public school system and at no time did I have any classes. I'm not talking about a semester. I'm talking about a class that gave me any kind of strategy, information, way to approach how – and connect the dots about how my language influences my imagination, my feelings and my emotions, and my physiology and how I breathe and then how those things, they interact and create my identity, how I experience myself, how I move through the world. My education about my language came down to three static things, spelling, grammar, and definitions. Our language is much more magical than that. It's alive in us and it influences us in very – well, in very reliable ways.

We talk about it like two plus two equals four. It's algorithmic in one sense, and also it's magical and mysterious beyond measure. I mean what is the imagination? What is that? I don't know anyone that knows what that is. It's this thing that – if I use my language right, I can dial into that mechanism and envision what my life will be like if I do this, this, and this three years from now, and then make adjustments to it. And if I hold that vision for long enough and keep fine-tuning and detailing it, and vocabulary, yes, we we focus on how to how to how to do that with our words and things and I hold that vision and then

it comes to reality very very frequently it's crazy That's crazy. I'm hooking in my power. Keep going. No worries. No, it's really interesting, your evolution, because it sounds like you were in such a bad place for so long that you bypassed the projection phase of language alteration where you take all those lessons that you're supposed to be learning for you and you impose them upon others and then you realize that you know at some point you have one more aha moment and you realize

that it's about you you skip that part and went straight to working on self. Um, it is that, that, that seems to be, uh, in my, um, self-improvement journey. And as I, uh, project and reflect others journey, it seems like that, that seems to be the, the most common path is, uh, uh, negative narrative, uh, um, acknowledgement of that narrative. But before I fix that narrative, I start trying to fix everybody else's. Oh, 100%. And then I realize that I'm not equipped, nor do I have the experience in my self-improvement to be imposing those thoughts and opinions on others. So then I come back to fixing my shit and in that journey, in those

changes, in myself, the people around me begin to change as a very natural byproduct. There's nothing that I'm actively doing for them or to them to impose those changes but you seem to have skipped that that that part of projection it why do you think that is I got into it I definitely did that too. Okay. It's, it's, it's cause, cause that's, that's, it's the easier way. It's people try it because it's easier to think, okay, great. I have some intellectual knowledge and I'm going to go out and get everyone else to do it.

Sure. Okay. And then what happens when that doesn't work? We come, just like you said, we come back to – I came back to myself and said, oh, no. This is an inside job, and those people have their lives to live, and the only person that I have any true influence over is myself. So let me focus here, and then it happens naturally. I have any true influence over is myself. So let me focus here. And then it happens naturally. It's the only sustainable model.

It's the only sustainable model. Do you kind of light the path for people and let them know that that phenomenon is quite natural and kind of guide them to the point where they can condense that, um, uh, that inherent want to lean that way so that that window of projection is that much shorter for the people that you teach, or do you kind of let them figure that out for themselves? That's a good question, Michael. I hadn't even thought about that specifically in that way. We just say it – just adjust your own language. We make it fun for people. And most of the time – OK, I'll just speak for myself. When I was – when I had some intellectual information and when I

mean intellectual I did not have the ability yet to demonstrate it okay okay and so I've got this idea about this thing and I'm gonna go tell everybody about it okay instead of instead of that approach we did we talked about cutting back the conflict language turning the volume down on it, cutting it in half and becoming patient with yourself and we tell people, listen, our language is very much an inheritance we have inherited this

from our ancestors and not only have we inherited this storytelling mechanism we've also, in a very real sense look up epigenetics, it'll blow your cork about, we inherited the, the volume of energy, the emotions and feelings, the momentum that they've created from this. So literally we're born into this, this river that's going like this. And, and, you know, um, some people get trapped over on the side in the little stagnated pools, and they splash around and never really figure out how to get into the flow of things. And other people do, whether they know they're using their language in a certain way or not. All successful people that create the outcomes that they want and maintain and develop positive relationships,

healthy communities. There's only one way to do that as far as the language is concerned. Yes, people can become very financially successful and burn every bridge in their life other than that. Yes. Does that sound like fun? Fuck no. Do I recommend that?

No, not at all. It's that we're talking about a holistic approach to building up the quality of everyone's life around us. And language is as core as that gets. OK, let's talk about abracadabra. So I know, right? When I say it, when I say abracadabra, just like I did this morning, I ask people, when I say abracadabra, what do you immediately think of? And everybody goes to magic. Magic, rabbit hats, depending on the size of the crowd. There's an ancient – it's from – Aramaic is an ancient language. It's one of the two languages Jesus spoke and the language the original Old Testament was written in. And it translates to with my word I create or with my word I influence. The metaphysicians – I'll get my abracadabra stamp out. The metaphysicians of the day would triangulate abracadabra and wear it around their neck to remind them of the power and the mechanism of the spoken word and to dispel – dispel, all that means is to cast out negativity.

The definition of a spell is a word or a combination of words of great influence. That's it. So I asked people this morning, rinse, wash, repeat. You ever talked yourself into a bad mood? Everybody goes, yep. And I said, guess what? That's a combination of words of great influence. You greatly influenced your posture, and you greatly influenced how you sound, your feelings and emotions, and the mental imagery.

And I was like, you ever talked yourself into a good mood? Everybody says yes. That's also a spell. Very specific example, spelling. One of my – a client of mine, she was 12 years old, and her great-aunt came in. This was over Christmas. And she leaned down and got all in her face, and she goes, my, you have a big nose just like me poof that's all that girl needed to and she had a she she instantly had a complex her nose was the same size as it was before but now her attention was placed on it in a negative

way and she she went in the bathroom and was like looking at her nose and had a thing about it. She was talking about this in a session 13 years later. Shit. Right? Language is powerful, fellas. And this is the abracadabra stamp. Okay.

And here's the other side. This is well-worn, fellas. And so one of the things we did, super fun, man. In the class this morning, we had everybody write down a goal. And then we helped them build it out in a certain way with certain language, writing it conversationally. So instead of lose a few pounds, I want to lose a few pounds. Now add in the numbers. Oh, what? Numbers? Yeah, numbers.

I want to lose 20 pounds. Better. By when? October 2018? So they ask it like a question? No, no, say it like a statement. I want to lose 20 pounds by October 2018. And then we put down a couple of bullet points of what they needed to do. Then they signed it and dated it and hit it with an abracadabra stamp.

And that by definition was a spell. So everybody walked out with a crafted spell. And I told them to – we worked through – when we talk – when we work the vocabulary system and we talk abracadabra, there's four things that we focus on. Aspects of how our language influences us. And I'll sum it up with a story. This is, I've used this story frequently because it's just a, it's a bullseye at a thousand yards. I was coaching this young man, 24, 25 years old, and he was struggling at work. There was two people in the room. Myself, this guy. And this is what he said.

Hopefully my headphones won't fly off my head. This is what he said, and this is what he did. He goes, Mark, I can't keep focusing on my past. So wild. True story. I'm staring right at him. Of course, I saw him turn. And he did about three times faster than that.

And I said, dude, you know, you just turned around and look behind you. And he goes, what? And I said, yeah, you did. I said, what did you see? And he had to stop and think about it, which is an interesting part of the conversation. One of the first things that we tell people when they really dig into vocabulary and start studying, I say, practice speaking 80% as fast, 80% of the time. Most people speak too quickly. They speak too fast and they fail to observe adequately the pictures that they're making, the feelings and emotions that they're creating, how their language influences their physical body, and then how they're breathed because those are the four things we look at.

This guy did all four instantly. He influenced unconsciously. It was a macro movement, not a micro movement, not like like something like this which i'll talk about in a second but he turned around looked behind him saw himself the picture that he made was i'm on the couch and all alone he was feeling so there's his imagination his physical body he was feeling stressed and anxious there's three there's his emotions and feelings and And here's the kicker. And this is 45% of the reason that we do the business that we do in functional fitness is because we connect the dots between what people think and say and how they breathe. He put himself in a sympathetic

nervous system response, as all people do when they use conflict language and they trapped his breathing, his breathing in his upper chest, which is known as shallow breathing or labor breathing or coastal breathing. All, all in that, all in that, that, that, that moment right there. And I had him write it out. I said, okay, great. I understand you. And write that statement out. And then he did. I can't keep focusing on my past. We'll come back to that. The breathing is a super big deal. I mean you guys are professional CrossFitters.

These – we have language that describes this. I have to get this off my chest. You've heard people say that. What are they talking about? I have to get this off my chest you've heard people say that what are they talking about i have to get this off my chest this pressure tension tightness because it's up here we don't say i have to get this off my thigh let's clear the air what air the air in my lungs because it's up here and then when i do i take a sigh of relief of pressure pull the shoulders up drop it down take a slice of stress off the top go about living my life and we call it the great transition when someone just goes from using they cut out some of

the soft talk and they stop using so many negations and they get a hold of the projection mechanism to where they're like – that right there. They start – their breathing starts to go from up here, which is – most people live up here as far as their breath is concerned. It's because of the words, and it starts to descend down into their abdomen, parasympathetic system response. And you all coach athletes. And when your athletes are thinking and speaking in a certain way for, well, let's go with the ideal route, weeks and days and hours, they maintain that mental real estate. Up until a competition, they're going to be breathing in their abdomen much more likely, and then they're in the zone. When someone's breathing in their upper chest, they can't listen worth a shit. It's called being in your head.

And we see this when we drive, right? When someone's stressed out and late are they driving back like this or are they leaned over the steering wheel like this and they have to turn the volume down because they can't even hear themselves talk because they got so much noise going on up here we've also done it plenty of times sure guilty so we had him write that guilty one of the reasons why vocabulary works is because everybody's done what we're talking about you know talked ourselves bad moves we've talked ourselves into good moves we've made the scary pictures of us failing miserably we've we've we've hopefully done – created different mental imagery for ourselves.

And just like this guy did, what did he do? What did we do with that sentence? I can't keep focusing on my past. He wrote it down, and there's one key word in that statement, which was the swing vote, can't. I said take out the can't. I understand that's what you can't keep doing. And I told him actually. I was like, well, in reality, you can keep doing that.

It's just you don't want to. And he said, oh, yeah, actually you're right. And I said put in can. What can you start doing? What do you want to do more of? And again, he said it as a question. So we have to socialize these different ideas in our minds and in the way we feel about them. We have to dispel the other stuff. It takes time. Cool. Great. Rome wasn't built in a day.

Think about the amount of people thinking and speaking that have come before us. It's an inheritance. It's going to take a little while to unravel some of this stuff. He said, I can focus on my future more? Like that. And I said, yes, you can. Now own it. Own it with your words. Make it a a statement not a question he said i can focus on my future more so now you can hear it getting more and more real for him and then he starts nodding and he's like i can't i yes yes i can focus on my future more that dude messaged me on Facebook. No, he posted a comment on a YouTube video that I made eight months later. He said many things changed for him that day.

Very cool. That's crazy. That sort of brings me to the question. How do you help somebody uncover those – or how does somebody uncover those blind spots that they have because all of us have those subconscious triggers that may have been sort of ingrained in us as a kid where like a parent says you can't get a cookie or something like that and it follows us throughout our life but we don't actually know what causes that emotional reaction how do you find those blind spots using the power of words and sort of just change your perspective on that?

It's a monumental task, I understand. And it is arguably – well, my personal and professional opinion, take this or leave this, is our identity is the master. Our identity, the identity that we create for ourself and the language styles that we use to create that identity is the master conversation in personal and professional development. if someone wants to get glean insight into what they're doing is for an hour, for an hour or a half of a day or a day, slow down their rate of speech, slow down their rate of speech. And that will give them the space, excuse me, the breathing room to where they can observe what they're doing. And when they say something, how they react on their side of the street and how that other – I speak 80 percent as – I speak at 80 percent of the rate that I used to 80% of the time. I say less now.

I get more done. I feel 500% better about everything because of it. I breathe better. So that's another thing that when we start to work people's stories, we have them. It's a four-part process. Write down the story of what happened in conversational English. Just that is huge. Most people have these traumatic stories that every – man, life throws weirdo curveballs.

Most everyone that I know has had some weird, painful stuff happen to them. They participate. Life is like that. Most everyone that I know has had some weird, painful stuff happen to them. OK? They've participated. Life is like that. There's going to be challenges, and most people keep it running in little chunk sections over looping, these looping stories. Nothing is going to change like that. It's really hard. OK, let me back up.

It's not that nothing is going to change like that. Things do change. And let's make this easier and faster and more methodical. Let's create a more smooth process for us to iron out ourselves, our story, our identity. And here it is in vocabulary fashion. There's many good ways to do this. This is simply the way we do it, is to take that story and write it out. Painful as it may be, now it's gone from in here to out here, and it's finite. When it's in here, it's infinite. It just keeps on looping. Now it's got a start, a hard start and a hard stop and there's only 17 sentences to that story. That's interesting. Part two is to read it out loud. Again, as painful someone does that, they have to, they're going to breathe differently in relation to that story. So they're literally changing their neurology, their biochemistry when it comes to their relationship with that story. And many times you'll see, I'll use my good arm, the blinders, I can get it up there for a second but I forget I've got a

thing uh the blinders start to come off and we we see other things Charlie Chaplin said it he said life viewed under the microscope is a tragedy viewed from afar it's a comedy and when someone has a looping really tight story it's like it's right there in their face and that's all they can see and then they take it and they write it out and it comes out here and then they say it out loud and it comes out here and then they say it at 70 speed and now it's out here and they're breathing different and then the coup de grace is to take a breath at every period, which is why we write it out conversationally. And so they go from this static flat line of a story to, uh, when I was four, my parents divorced, breathe in. And what does that look like?

That looks like a heartbeat. I went to live with my father, period. So we start to add in rhythm back into people's bodies and the way they breathe, what they feel. And people just start to shake this stuff off. I've seen it. I can demonstrate that. Anybody can. It's not me doing it.

Anyone can demonstrate that working 100 percent of the time if they follow through that process because we're talking about upregulation and downregulation due to the way due to how fast people speak and the particular language that they use when they speak that that fast people jam themselves in an upregulated stressed state in relation to their story we teach people how to modulate their story as into consciously down regulate what they want to up regulate what they want to when they want to because we also coach people on how to present it's very fun and you want to be dynamic as you know as good presenters are so anyway you need need to learn the the ups and the downs but most people if someone has a problem about a story they're jammed up here and they don't know how to un-this. And that is a – I mean I've used that from – I've been using that approach for years from anywhere from procrastination to torture and war crimes stories and everything in between. It just could because

it's not about the story. It's about the mechanism. It's like, listen, OK, I see 100 cars and each 100 car, each of those 100 cars, the front right tire has a flat. What am I going to do? I'm going to go change each one of those cars. What do I need? I need a lug wrench and I need a jack. And then I go over and I change one car and it's just the exact same process over and over and over. It's the same with stories. And it, it, it, it, for some people that might be strange to hear that kind of analogy because we're so attached and emotionalized about, this is my story. Okay, good. Yes, it it is and focus on your mechanism it sounds like throughout this process you really gain perspective over the difference between choice and circumstance in in in that you're you're empowering people

via using language as a vehicle to understand that, yes, shit happens to everybody. But how long you choose to let that shit affect your day, your week, your life, is completely up to you. And I think that's one of the biggest takeaways I got from

going through the pro-cabinet process is that, yes, I did get a speeding ticket. Now, how that affects my interaction with my next client, how that affects my productivity throughout the rest of the day, how that affects my interaction with my kids and my wife at the end of the day, that's completely up to me. I can't change the fact that I got the ticket. There's a set of circumstances and instances that led up to getting the ticket, but now I have the ticket. That part is finite i own that and now i can move on to you know okay i have i have the ticket it needs to be paid none of those none of that can i change so let me move on with the other

stuff that i am in control of exactly and, that's all we give people the choice. Yeah, no, go ahead. Go ahead. We give people the choice of how long they want to hold on to their stuff and however long they want. Great. Okay, cool. If someone wants to be upset about something for a couple of years, that's their business. It's their story. And here's how you can let go of that here. And here's why you'd want to. And I mean, we say this, you know, how many times do I need to eat pizza to know what pizza tastes like as far as being resentful? I mean, how long do I need to be resentful to understand resentment? What am I gaining from it? That's just crazy because after hearing everything you're talking about,

how language and posture affects your emotional state, it brings me back to that time. Remember we were doing that Wim Hof session where they're talking about depending on where you felt all this pressure like in your stomach that's relaying a message to you saying what type of tension that you're holding your life in your body it's just crazy how the connection of all this of what you're talking about with the way we speak relates to the breathing patterns and it all comes back to like you said something that's free to us breath but none of us really take a conscious breath

throughout our lives we're just going through without actually practicing what's given to us breath but none of us really take a conscious breath throughout our lives we're just going through without actually practicing what's given to us as you know a free resource that's amazing to me how this all works because like as you as you were speaking and doing the breathing process i felt like my chest or my body was actually having a physiological change in response to what you were saying and that was just super interesting to me our words dance with people men it's crazy they really do you all know this very well as coaches you say what you say and you learn to learn to speak in certain ways to certain people to get to help them get the results that they want and and yeah we talk about talk about parenting at times parents their language scaffolds the character of their children you know don't disrespect me okay let me let me help

let me help you make a picture of what i don't want you to do anymore right after I've just made that same picture. So now we're making the same picture of you disrespecting me and I'm pissed. And now a little bit of that is going to rub off on you. And now we've got this relationship going. It's interesting because one of the, I forget who said it, one of my mentors a long time ago said, if you really want to find out somebody's outlook on anything, a relationship, their business, their clients, how they feel about money, listen to the language they use when they tell the story. You know, people who are, we'll just use marriage for an example, people who are happily married talk about their relationship with their spouse totally different

than people that have fallen out of love with their partner or are in a situation that they don't necessarily want to be in. And if you really pay attention to the language they use and their voice inflection and all the things that you're talking about, the way they breathe when they tell the story, the physical manifestation of their dialogue, their body language, it tells you everything that you need to know. These are like the tells of where somebody is actually at with their current situation. And I think that you're bringing light to that fact. 100%. And I use the same wording as far as tells.

Many people, and the most common one is the face touching. Whether it's in their relationship with someone or they're professional, they're talking about something that's important to them. It's very much a tell. Last summer, this is a fun, funny, true story. I had lunch with a prospective client, and she told me what she was doing as far as her marketing, newly founded marketing company, how it was going. And she said, yeah, we're doing a really good job of, uh, you know, getting out and, and meeting people and getting, getting in front of, uh, the right, we're getting in front of the right kind of people. And, uh, yeah, this is, things are, things are going good. Things are going really good. I made a mental note of that as as anyone would because it was that obvious.

Sure. The next week, I took my nieces to the arcade, and they got a whole string of tickets. And we're up where they're getting little toys that they have at the arcade and stuff. And I see Chinese finger handcuffs. Ah. Mm-hmm. And I look at those, and I said, oh, yes. I said, Noel, give me some of your tickets.

Anyway, I got a bag of Chinese handcuffs. I had lunch with this woman again, and I asked her, okay, cool, so give me the latest update, and she started to go in, and I said, but wait. Put these on, and she goes like that, and she started to talk about her business, and you see her eyes getting wider and wider and wider, and finally about 30 seconds in, she goes, I want to scratch my ears.

I want to touch my face, and my shirt feels like it's falling off. We highlighted all those tells by not letting – same thing. All you have to do is get someone to go like this. The next time you see someone, let's say one of your athletes, telling you a story about something going on in their life, and they're just all over the place. Have them just hold their hands, or get some Chinese handcuffs. You can get them off Amazon, probably like $100 for a buck, I don't know. And just say, hey, put these on and tell me about how much ass you're going to kick in this upcoming competition. And that's good because it's going to break that pattern, that feedback loop. What she was doing on one level, every time that she said, yes, we're doing a great job and she touched her face like this, it was a kinesthetic installation or reinstallation of this pattern.

And if I tell the story in the exact – if I tell – use the exact same words, if I tell a story in certain wording and then I tell the story again with the same words but I do something different if I add some kind of different something into the process of me spelling okay then things are going to change and if I bring awareness to the situation and they're almost going to almost always going to change for the better I saw that woman two days ago and she has very much upped her game just from highlighting that one point. She's giving speeches now internationally. It's crazy. That's wild. A little bit of that goes a long way.

Yeah, because guess what? Do you think she's going to remember that for the rest of her life? Absolutely. I remember this guy put me in Chinese handcuffs and made me talk about my business. Why? Because I was touching my face. Oh, note to self, stop touching face. That's wild.

That's awesome. You're essentially creating anchors, right? When you're using the words, that's just a major anchor. That's crazy. You don't think about that on a day-to-day basis. Are you, I already know the answer

to this question but I'll ask it anyway how involved with you are you with the practice of NLP neuro linguistic programming okay good question we when I first moved down to Koh Samui my friends and i we would watch richard bandler uh uh videos he's one of the one of the co-founders of neuro linguistics programming and i mean he's they have started many a good conversation about language and words and whether it's nl or nonviolent communication or conscious language or landmark, anything that helps people bring awareness to the correlation, the cause and effect relationship between what they think and what they say, then fantastic. For – there are things I like about NLP. There are things that are what they are. If we want to get specific about it, I'm a master practitioner in NLP. There are things that are what they are. If we want to get specific about it, I'm a

master practitioner in NLP. I went and did my practitioner and then master practitioner the next year with Richard Bandler in London, 2010 and 11 of the nine founders of the systems that have been most impressive and influential to me because for me there's great value in going to the source I want to watch the person that this this weird about it this message came through I want to watch how they do it I want to pay attention to the nuances the subtle stuff that you're not going to get in the books, the videos, or you're just not going to get the vibe of it. Okay. And, uh, yeah. So, I mean, thumbs up to NLP. Great. This is our, vocabulary is our description of the problem of how people train wreck themselves with their words.

And it's also our description of how people create wonderful, empowering lives for themselves and other people. So we've done both. We've mapped that out, conflict language and then architect language. Yeah. And it's, it's our turn. It's our turn to speak on this. Yeah. That's awesome. And as you continue to evolve, you know, from you doing the Muay Thai to vocabulary and wherever you're going to go. What's the legacy that you want to leave as you continue to go through your evolution and process of meeting people and helping them grow and understand themselves better with use of words? What's the legacy that you're looking to evolve into down the road for yourself that you see in the near future right now? Great question. The story of the legacy, I focus on the metrics.

We want one million people through core language upgrade. I'm going to be doing this, as in speaking and teaching, on language for 50 years. It's a written goal of mine. I give my last presentation in March. It's March 17th and 18th, 2057. I will have been in the game for 50 years, five decades. And when I, when I walk off stage or hobble off stage, I'm done, I'm walking. And then, then what we've put in place, it will, it will survive and run

without me. And what that will be, some of the things that will be a lot of very skilled practitioners. One of my favorite things to do is to teach people how to coach with this stuff. It's just cool. It's fun. So those are two of the metrics. I've gotten so much already from vocabulary on a personal level. Like I said, I meant it. I mean, I, you make that whole decade of my life in Thailand around that time. And, and trust me, man, fellas, I was not happy when I was fighting. Okay. It was an addiction. It was a placation for

all my fears and insecurities and it held it kept the lid on everything i didn't know what joy was that was another point uh when when i had a little boohoo when i said i could barely i fluidly. It was like, vocabulary brings. And it took me a second to, to, to recenter and say, brings me joy. Me talking about joy 15 years ago, 20 years ago, when all I wanted to do was, was, dude, I didn't know what that word meant. I had no clue what that word meant and I was a detriment I was a detriment to myself and I'm not not nice not a nice person I mean yes I had friends but I mean I was shitty to them secretly in my mind I mean ultimately that internal monologue you have gone will manifest itself outwardly.

You can only maintain that negative self-talk, whether it's about yourself or those around you for so long before it comes out, you know? Um, and it, it all, you know, uh, what is it? Murphy's law. It'll always, it'll always manifest at the worst possible scenario. It won't be like a quiet conversation in the office. Let me tell you, Hey, let me pull you off to the side and let me know, let me tell you how I really feel. You know, it'll be the most opportune moment. And then everybody's gonna know how you really feel. Yeah. Um, you know, so one of the things that, you know, a common theme in my life right now is, um, uh, I, I find myself saying this over and over and over, over the last couple of weeks, daily actually, is you have to talk it out. Whatever it is that you're hanging on to, you have to, you have to talk about it with someone. You know, it's good to start with yourself and

acknowledge it, you know, via the process that you're talking about, but you have to get it out there. You have to, as you were saying, get it off your chest, you know, and put it out there in the ether. So then it can, it can be dealt with. And that, that is such a powerful instrument. I was having a conversation with someone about antidepressants and why they were on prescription meds and inevitably the conversation wrapped around to, well have you talked to somebody about it? And talked not so much about it but through it and the answer was no and I was like well do you plan to no do you want to it's in the past I'm like and it's become very conscious to me as I've walked my journey that it's even though yes it happened in it happened past tense You're still living it.

And I think that's where the power of conflict language versus constructive language really comes into play. Because going back to what we were talking about just a second ago, how you tell the story has everything to do with how you feel about that story and how you feel about instances that have happened in the past has a direct translation as to how you proceed in the present and future tense 100 yes that story happened in the past. And how are you feeling about it presently? If every time you think about something, you get the... Then is it really in the past or is it very much alive and choking you? Right. Right now. Talk it out.

Write it out. Go on a walk. Just start. Talk it out. Write it out. Go on a walk. Just start to speak it out. And it doesn't matter if it's if if you if it's. Just it's just like combing out. I mean, I've never had dreadlocks, but if someone let's say someone wakes up, you know, they're driving in a convertible and the top is down and they pull into a motel and they go to sleep and they wake up and their hair is all knotted. You just – you can't – you're not going to get like a nice, perfect hairstyle the first comb through. You've got some knots bro right you're like and then eventually it starts to it's the it's the same thing with stories people the first telling of the story is usually the worst 90 of the time that 98.2 of the time that is absolutely the worst part. If someone can get through one rendition, it's like rough drafts.

Okay? I'll speak for myself. There were more than a few times in high school and college where I did not hand in anything. And guess what happened? Zero. When I handed in a rough draft, though, at least I had a product. I got a D at the worst most of the time

a d or c and then then a second draft that put me in the b category and a third draft that almost always put me in the b plus a category and if someone tells their story out loud three times in a row they're gonna feel very different about it, especially if they, they just keep things easy, like super easy. Tell it, take a deep breath at the end. Wait till your shoulders drop. Tell it again, a little bit slower. You don't even have to write this stuff out. And then the third time, another deep breath in, smooth breath out. Tell it at 80% speed, 70% speed. Let yourself downregulate just a little bit. And that's one of my favorite things about human beings.

Do we have to be completely clear from the emotional whatever about a thing before we gain benefit from it? No. When someone feels 7% better about something in their life, it's like the world went from flat to round. It's like if you have 7% more energy in today's workout than you did in yesterday's workout, you'll be thinking about competing. It's like that. When someone, they're stressed about the thing that's happening or you know they're they're stressed about the thing that's happening or that happened and they tell it a couple of times whether it's to a friend or they just screw it do it when you're driving tell the story when you're driving picture your best friend there the person that would be the most easy to tell the least judgmental

they're just there for you they don't care about what happened or what you did or what that person said. And it doesn't matter. Picture them there and tell them. And by the third time, you're going to feel good enough to like, oh, OK, cool. I can handle this. I can navigate my life. As opposed to being inflamed, our conflict language is – that's a conversation that happens a lot in functional fitness and CrossFit. Talking about inflammation, let's talk about psychological and emotional inflammation.

That's conflict language. That's blaming. That's indecision. Well, maybe I guess I will one day if this this and this hopefully happens and then negations the worst case scenarios i can't keep focusing on my past i don't want to screw up in in in regionals you know i'm i'm not gonna let myself be so hard on myself anymore what did i just make three pictures of The three things that scare me the most. And let me do that periodically out the day. So I go, and I do that 10,000 times over a decade. And now my, I breathe up here. Look at where baby breathes. We don't, we don't come in like this.

Okay. A baby breathes in their abdomen they're only afraid of loud noises and bawling that's it and then our language creates all the other boogeymen for us which we just poke at ourselves with and then those little stress those micro stresses add up and then we're sucking air from up here which is that's where almost everyone breathes 90% of the time. It's strange. It's weird. And we can do a whole lot about that. This is simply an education issue.

This is not a value issue. This is not an intelligence issue. It's a nothing but education issue. And a little bit goes a long way because when people feel better, it perks their ears up. They're like, oh, I liked how that conversation went. And guess what? I took out three words in that email and I got the response that I was looking for. There's something going on with this stuff.

It's powerful, man. It's wild. Before we let you get out of here, I think that sums it up right there. We want to talk about your personal practice. And you can answer these two questions on any level, mental, physical, spiritual, whatever's good for you. All three if you're really feeling it. The first of which is what do you do each and every day to feed yourself and kickstart your motivation? And the follow on to that is what do you do each and every day to fuel yourself and create that carryover of momentum and motivation into the next day to make sure that you're in the game for 50 years? Okay. Okay. Very good question.

Five out of seven days a week, I do my Wim Hof breathing in the morning. And I have a particular way of doing it that's most interesting to me at the moment. One of my very good friends, he's the guy that Mike Bledsoe was doing a workshop with on June 2nd, Brandon Powell. He's a Wim Hof instructor, instructor, and he turned me on to the practice. So it's almost three years ago. And I've helped him organize and promote three workshops so far in Richmond. And I've watched his progression. Anyway, I have some experience with the Wim Hof and what I'm doing. I like flow. I like rhythm and I like smooth. I like transitions. I like transitioning well between when I'm working and – whatever I'm practicing, whatever I'm interested in, it's the – I find when I nail the transition, everything else works itself out. Most everything else works itself out.

It's a big part. And I also find when, when my life is, um, when I'm, when I'm jerky in the transitions, things just don't, they don't, it's, it's not fun. It's, it's, it's, it's clunky. So in the morning with my Wim Hof, I, I focus on a smooth, long, almost uncomfortably long inhalation in and a smooth, long control, almost uncomfortably long exhalation out. And that's my breathe up. Okay. That's my 30 breaths. And then I do the retention. And if I do that three times, five, three times, five days out of seven a week. And what that does, I do it in the morning and it sets the tone for my day as far as my breath is concerned. And then I've got this nice fluid swaying breath that I can control if I need to and bring it over here and focus and clamp down

and put a little bit of pressure on a certain part of my life, whether it's a workout where I have to grind through some emails or four coaching sessions back to back, and then I can let it go, and I'm doing this all consciously. So I'm orchestrating my life in a certain way. I've got the – it's a well-played song. I'm dexterous in my breath and in my movements, my mental movements and my physiological movements. And another thing that I do is there are other things that I do. I like to walk. I like to walk.

Because I'm – word of the year for me, word of the decade, rhythm. Rhythm. And let's just say for Paleo Effects, this is our first year going. We just finished it up. We had a booth there. It was the first time having the team that we had. There were a lot of firsts for us. And to get – just to get to Paleo Effects, I did 30 days of 12 to 16-hour days just to get there. And then afterwards was another 10. So let's just say 40 legit shifts.

And when I got home from that, I had to downregulate myself. It was more than just a mental process. And when I need to do that, I use walking. I just go for long, slower walks. And what I find is that it ratchets down my nervous system in a methodical way to a point where I come back to homeostasis because nobody wants to, I mean, at least I don't stay in that kind of frantic work pace for prolonged periods of time will I eventually start making mistakes. And I do not like that negation acknowledged. Um, I'm a, I walking has become, and it took me a while to, to come to, um, a healthy outlook about what walking is because for many years, let's just say decades,

if it wasn't the hardest style of working out or training, it wasn't real. It wasn't valuable. And so when I started walking, I was, I was, we'll just be nice to me, uh, very entertained with the conversation I was having in my mind about walking. Oh, you're walking. Yay. You're walking. Good job. Way to do a good, great workout, Mark. You're walking. You're walking for a whole hour. It just, it was, it was nuts. I was like, wait a minute. People have been walking for hundreds of years, not hundreds. If I want to live to be 100, I'm going to walk. The people that – the sharpest people, people have been walking for millions of years. Let's get our numbers right.

Millions. The sharpest people that I know in their 80s and 90s, interestingly enough with the strongest handshakes, are all walkers. Wow. I didn't know that yep my girlfriend's father's kindergarten teacher was 91 she walked five miles a day she was about five foot nothing and her handshake was as strong as mine and i was i didn't i you don't talk about a tail my face was like oh god i shook this tiny little woman's hand and she had a knuckle grip on me. And I was like, damn, that's respectful. And she was, she was a walker. And, um, so I, I have built that into my fitness practice and it will, it's, it's, it's a, it's an integral part. Now I will always walk. And if I have a, a, a a crucial hard conversation to have with someone go on a walk with them watch what that hat watch what happens there you'll get into sync you'll get into sync

and you'll have a constructive conversation as opposed to like if i if i want to have a like a conversation that really doesn't land very well or it's it just goes over everybody's heads with my family i'll do it in the living room when my when i'm sitting where i normally sit and my dad sits where he normally sits and my stepmom sits where she normally sits and the tv's on mute because we're so comfortable in those positions we might as well not even talk as opposed to get out and walk and go on a walk with someone and get in a new environment and sync up. You know, how, how long have people been walking in, in groups with people and conversing as long as people have been people.

So, I mean, it's the, it's the basic stuff, man. Walk well, breathe well, think and speak well. That's my math. I love that. And hang out with cool people. That's the way to do it. I have to say before I ask my last question, I apologize. I said Muay Thai. I meant Jiu-Jitsu, so I apologize for that.

But before you get out of here, where can everybody follow you and everything you're doing with Procabulary personally? Anything that you want to say so where people can just follow you and hear your message? Go to Procabulary.org and click on Courses. Courses that we were talking about. It's called Core Language Upgrade. The whole Barbell crew went through it a year and a half ago before we did that podcast um it's a three minute promotional video if it resonates

with you then the promo code you want to use is barbell it's a 300 course you'll get 100 off with that promo code barbell it's not case sensitive and you'll have access to the videos for life it's a library of the art and science of how to think and speak and use your language to create what you want 10 minutes a day five minute video it's just super easy to take. Super easy to take. People can follow me at Mark England 2020 on Instagram. And then we also have our vocabulary on Instagram. There we go. Awesome, man. Well, we really appreciate you taking the time out of your day to join us on the show. And, you know, likewise, lots of Lots of knowledge and value in this conversation. So we really appreciate you bringing that to the table

and coming with it with the power of language, my friend. Looking forward to catching up with you live and living color at some point in the not too distant future. And for everybody out there in Feed Me, Fuel Me land, make sure you get on Procabulary.org, improve your awareness of how you use language and support everything that Mark has going on. He's out here to change the world

and we want to make sure that he's, we want to support that initiative to keep him in the game for 50 years because he's making big things happen. Much appreciated, brother. Thanks a lot. Much love, fellas. Thank you. Thank you.

Until next time, Feed Me, Fuel Me. And that'll do it for this episode with our special guest, Mark England. If you want to check out everything that Mark has going and Procabulary.org, please go to the full show notes on ShrugCollective.com. Be sure to connect with us

on social media, including Facebook, Snapchat, Instagram, and Twitter at FeedMeFuelMe. We would love to hear from you. If you found this episode inspiring in any way, please leave a rating and a comment on iTunes so we can continue on this journey together. Be sure to share it with your friends and family on social media, including Facebook, Snapchat, Instagram, Twitter, or any other social platforms that you use. We really appreciate you spending your time with us today and allowing us to join you on your journey. We would love to hear your feedback on this episode, as well as guests and topics for future episodes. To end this episode, we would love to leave you with a quote by Cal Newport,

clarity about what matters provides clarity about what does not. Thank you again for joining us and we'll catch you on the next episode.