Dynamic Dialogue with Danny Matranga - 67 - Plant vs Animal Protein, Omega 3, Fat Loss, New Program!

Episode Date: September 4, 2020

In this episode, Danny answers some of your questions as well as updating you on what he has been up to! We discuss everything on the board; from who is Danny to protein types to financial health!We also talk about Danny’s newest 12-week program that DROPS TODAY, September 4th! Minimal equipment, get-in-get-out, nutrition, recovery, PowerBuilding!---Thanks For Listening!---RESOURCES/COACHING:LABOR DAY SALE! Get the PowerBuilding Program AND much MORE! Click HERE!I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE!Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE!Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Follow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----TIMESTAMPS:Catch up with Danny and the World! Update on PowerBuilding and MORE Bundles! 0:19“Favorite stimulus sequencing (hypertrophy, endurance, strength?) to achieve fat loss?” 7:21“What is your favorite post-workout meal? How long after training do you eat?” 11:14“What do you do!? Are you a broker?”  15:05“Do desk jobs really cause cellulite?” 22:32“What exercises can I do with dumbbells to substitute pull-ups?”  22:52“Thoughts on fish oil supplements?” 25:56“Would you benefit from a plant based protein just as much as you would with a whey protein?” 29:41THE POWERBUILDING PROGRAM IS HERE! 30:29Support the Show.

Welcome back into another episode, the dynamic dialogue podcast. As always, I am your host, Danny Matringa. And today's episode is a q&a. I'll be getting to your questions. But before we do that, I'm going to do a quick little rundown here, just some current event stuff, what's going on in the world, what's going on in life. If you want to skip forward, you can probably skip ahead to about the five minute mark, and we'll pick up right around the Q&A. But I am through my fantasy football draft season, and in my league of record, I have assembled what I believe to be my best post-draft team ever. I've made some trades already um we'll talk through those but my team currently is

this is a 10 man league half point per reception league kyler murray is my quarterback i have ezekiel elliott and dalvin cook as my running backs my wide receivers are cooper Cup and DJ Moore. Travis Kelsey is my tight end. My flex is DJ Chark or Cam Akers. And my bench is Jamison Crowder, Antonio Gibson, Damian Harris, Jared Goff, Chris Thompson, Alexander Madison, and Tony Pollard. So pretty damn happy about that team. There were only a few guys who I was particularly looking to grab at certain rounds murray was one of them he's a quarterback that i think quite highly of i picked third so i was able to snag ezekiel elliott my second round pick was miles sanders my third round pick was alan robinson who both of whom i traded to acquire um actually dalvin cook and Tyler Lockett. And I then flipped Tyler Lockett and James White

for TJ Moore. So I'm really happy with how that team turned out. And I'm quite excited to see how the season plays out for this team. So in other sporting news, I don't know if you guys are watching much of the NBA, but we have had some absolutely incredible game sevens uh james harden had an incredibly clutch block shout out to my boy pj performance his trainer love the way harden played in that series i think it was his best defensive series i've ever seen him play including coming up with a huge block at the end of the game to send them into the next round where they'll play the Lakers. And then Jamal Murray and Donovan Mitchell really went at it in that Jazz Nuggets series. I don't know why I couldn't remember. I always get those two teams mixed up.

And that was a really fun series to watch. So the NBA is heating up. Football is officially seven days away. We've got Mahomes versus Watson. I love sports. I'm so happy. The second season of The Mandalorian is coming in October 30th. Those of you who know me, you know I love Star Wars, and so I'm very much looking forward

to that. In conjunction with that, I've got a Mandalorian Lego set that I actually purchased on a pre-order. I just collect Star Wars memorabilia in general. It's one of the probably more frivolous ways that I spend money. And this was a set that I wanted to get because I love the show. I love, of course, the character of the child or Baby Yoda, as he's more conventionally referred to. And so this is the first Lego set that had him. So I grabbed it and that should be here tomorrow. I bought it almost nine months ago when it came out on pre-order. So I'm excited to get that. But that's really all that's going on in my life. Now, that's not all that's going on in my life.

I wanted to mention to you guys that if you are listening to this podcast, it is Friday morning. That means today is the day, the release of my newest program, Power Build. Again, a hybrid program that takes the foundational principles of bodybuilding, powerlifting, and sports performance training and fuses them into a 12-week program with three unique phases that's time efficient and requires

very minimal equipment. If you have a home gym with a barbell, dumbbells, and bands, you are good to go. If you have gym access, again, this will allow you to hopefully get in and get out quickly using minimal equipment, touching as little shit as you possibly could. And hopefully it will be really, really effective for those of you who have gym access, but you're limited to how much time you can spend there as workouts should not take more than about 60 to 70 minutes max again it's a 65 page ebook loaded with nutritional information loaded with anatomy information with recovery tips and tricks there's all kinds of stuff loaded in there in conjunction with the 12-week program. Additionally, everybody listening to the podcast is going to get 15% off the already discounted

launch price using the code DYNAMIC at checkout. Now, also, in conjunction with the launch of Power Build, I'm also launching two bundles, a for him bundle, which includes foundations, my favorite program I've probably ever put together and power build. So you've got a program that's going to be really, really good for building strength and conditioning foundational principles. That's foundations. And then one that's going to really help you develop muscle strength, force production in power build. And I'm also releasing a For Her bundle, which contains Power Build, which I think is an amazing, amazing program for getting back into a rhythm,

getting back into a routine. It also has specialization days in block three that allow you to really customize exactly what musculature you want to develop and the most popular program I've ever released, which is Female Physique. And so both of these bundles are going to be on sale today through Labor Day weekend for $57.99. The program Power Build is launching today for $37.99.

And you guys specifically get 15% off for using the promo code DANNY. Again, that's 12 weeks of programming with Power Build and 24 weeks or almost six months of programming for the bundles. A lot of you guys have been asking me, I'm back at the gym or I've got a home gym. I just don't know what to do to get back into that rhythm, man. I was really disrupted by COVID. My gains are okay, but they're not where I want them to be. I'm struggling to find motivation and inspiration. This is my way of saying I've got your back. In my time training, nothing has helped me more than starting and finishing protocols or programs.

This is exactly what I would do with my clients. If you are somebody who's struggling to find structure, to find that rhythm, to get back into that groove, this is a perfect opportunity to do so using minimal equipment and a really high quality, well put together program. I know you guys will love it i know you'll enjoy it if you like the content the no bullshit stuff i post on instagram that i put out on facebook twitter that i bring to you guys through this podcast you're going to love this program again 15 off using the code dynamic the

link to my website again is going to be in the episode notes for today's episode, as well as my Instagram. You'll find it there. Use the code dynamic, save 15%. So without further ado, the housekeeping has been done. Let's talk questions. All right. So first question comes from G21 Loria, and it is favorite stimulus sequencing to achieve fat loss? And then he puts in parentheses periodization. So let's chat a little bit. We'll kind of open this question up, make it more accessible. So favorite stimulus sequencing basically means in what order is it ideal to structure workouts or to periodize your workouts? What stimuli are we trying to achieve?

Is it a hypertrophy muscle building stimulus? Is it a strength building stimulus? Is it a metabolic or endurance, maybe local specific stimulus in order to achieve fat loss? Is there a way in which we can put these things so that we can hopefully achieve fat loss in a sustainable, prolonged way. And there's no one way to do it. There's a million ways to skin a cat. I actually believe they say it's a thousand ways to skin a cat, but I have a few that I like, and I'll share with you the two that I like, and they primarily have to do with how people prefer to partition their calories across a cut.

So let's say I have a client who likes to have a lot of calories, as many as possible at the beginning of a cut, and finish their cut eating as many calories as possible. Meaning they want to have the highest amount of total caloric intake while still being in a deficit. For these clients, I will often start them in a strength block and then decreasing intensity, right? They'll get the biggest, greatest intensity stimulus, the highest amount of total, I would say, work done towards those upper echelon regions towards the higher end of your one rep max, that highest intensity work earliest on when they have the most food. As we decrease calories, but we're doing it

really slowly, right? Because this is somebody who doesn't want to decrease a lot of calories in general. We'll increase the volume and we'll up caloric expenditure by doing our hypertrophy and maybe local metabolic work, higher volume work towards the end. And that's how we will enhance the deficit. If this is a client who says, I don't mind having a lower caloric intake. I'm really diligent with food. Maybe I'm somebody who does a protein sparing modifying fast. Maybe I do intermittent fasting. Maybe I do five high days, two low days. Maybe this is a client who says I can really get by on 15, 16, 17, 200, 2000 calories, depending on male or female. That's when I might flip that stimuli

or stimulus sequencing on its head and start with that metabolic higher volume work. And then as we clamp down on those calories and we let the nutritional form of caloric restriction kick in, right? That's when we bring down how many calories we're going to be expending from training. And maybe we don't do as much maximal effort work when we finally do get to that strength block, right? But we make a point to have our lower volume training sessions, our higher intensity training sessions, towards where that calorie intake level is lower. That way we're not blasting high volume, high caloric expenditure workouts paired with really low caloric intakes.

How I actually go about prescribing this stuff has way more to do with the individual than it does the sequence I prefer. Because again, my role as a coach is to try to adhere the best training and nutritional protocol possible to this individual's behavioral kind of standard. What we know they're going to do, what we can objectively say this is the highest likelihood of the outcome for this person with their history, with their nutritional history, with their training history, with their behavioral history, right? Like I don't want to mix and match so many things that we end up getting lost. I want to try to tailor this protocol to what we already expect the outcome to be based on your history. And if we don't know your history, we'll play it by ear. We'll be flexible. But those are the sequences I really like for optimizing fat loss. All right, Jake Wagner Fitness asks, what is my perfect post workout meal? How long after do you

eat it? So if I was trying to say I want to make this as optimal as possible, I would want a lean protein source that is quickly digested. So I might actually opt for a whey protein shake here. I would probably include some creatine monohydrate, something to kind of, you know, again, replete those creatine stores that get depleted from rigorous exercise, as well as a faster digesting carbohydrate. Hopefully this is something like a glucose fructose blend, something that can use multiple different carbohydrate transporters to get fuel into the cell as quickly as possible. possible. Additionally, those higher glycemic carbohydrates, and again, higher glycemic carbohydrates are those that for most people have a reliable track record of increasing our insulin secretion. They're going to tell our body, whoa, whoa, whoa, we've got some blood sugar, let's release insulin. I want those carbohydrates post-workout because when insulin fires up, when it turns on that GLUT4 protein channel that pulls

sugar into the muscle cell, when it pulls the sugar in, when those GLUT4 pathways are open, we might get some amino acids trickling in as well. We might get some of that creatine trickling in as well. We might enhance how quickly we are able to partition nutrients to the tissue we want to get it most, which would of course be that muscle tissue that we just damaged, that we just trained. So what this might look like for me is I might have something like, if this was a perfect world, right, this isn't always ideal, but, and it's not ideal for everybody, but for me, I might finish my workout in the garage. I might come inside and make a protein shake with about five milligrams of creatine, five grams of creatine, sorry,

and then pair that with a bowl of perhaps a sugarier cereal and a banana, right? I'm getting fructose from the banana. I'm getting likely a glucose-based carbohydrate from the cereal. A little bit of milk might add some protein as well, but focusing on getting two primary carbohydrate types, possibly one fruit, possibly one a little bit more starchy, paired with a high quality, fast digesting protein. So that's what I am looking for. Could we find healthier, more nutrient dense options? Yes, no doubt. But in the name of practicality, this is an option that comes to mind. And I'm trying to keep my fats in this meal relatively low so that I don't impair the digestion rate whatsoever. That's one thing we have to be careful with with dietary fats. They tend to decrease the rate at

which macronutrient breakdown occurs, particularly for carbohydrate, particularly for protein. So when is a good time for dietary fat intake? Maybe it's with that protein serving that we have before bed. You know, a lot of people like to have casein protein before bed because it is notorious for digesting quite slowly. I might opt instead for a whole foods option that might be a full fat cottage cheese. Why? Because cottage cheese is mostly casein protein, which digests slowly, and the fat content will help with slowly digesting as well. Now, personally, I don't like cottage cheese. I would not eat this. But this is a whole foods version of a slower digesting protein that somebody could have at night. So that's an example of how fat and protein type

actually can elicit the opposite response of what we might be looking for in a post-workout setting and be a little bit more ideal for perhaps a pre-bed setting. So hopefully that answers some questions there and also provides a little bit of insight into rates at which nutrients tend to digest and things that can change that. So our next question comes from at Marcella Tolica one and she asks, What do you do? Are you a broker? As like, I guess that would be a stockbroker. And no, that is not what I am. I am a personal trainer. I've been personal training for almost 10 years now. I started immediately upon graduating high school at 18 at a 24-hour fitness in the town that I was going to school in. I worked there while I did my undergraduate work in pre-physical therapy. Upon graduating, I started an independent personal training business, started coaching clients online, started creating content for YouTube and Instagram, and the rest is kind of history. But no, I am not a stockbroker. I am somebody who is very, very interested in my long-term financial health and in investing in the market when I think time is right. in the market when I think time is right. While I worked at that corporate gym, I put a very large percentage of my paycheck into my 401k. I maxed that out. After about two years

of doing that, I decided to start investing in index funds. And that was at the behoovement of the great Ramit Sethi and his book, I Can Teach You To Be Rich. And so I started making a weekly automated deposit into my index funds, which at the time were just a series of Vanguard funds through an application called Betterment. After going independent, I started investing heavily into a Roth IRA, high interest savings, a greater amount into my index funds. I rolled my company 401k into some Vanguard VOO and VTI, which are different Vanguard index funds. And recently, given the fact that I've been fortunate enough to have capital during this time, I have bought some stocks during the COVID dip, if you will, that I thought had a lot of value as long-term holds,

such as Alaskan, United Airlines, Disney, Vanguard Total Index, GE, Microsoft Square, Delta Airlines, Carnival Cruise Lines, Starbucks, Ford, Aurora Cannabis, Spirit Airlines, New York Mortgage Trusts, York Mortgage Trusts, Spotify, GoPro, I'm reading my portfolio to you now, Afia, Fiverr, Cyprix, Zynga, MGM, Uber, DraftKings, Amazon, Pfizer, Moderna, SmileDirectClub, and Apple. And this is a portfolio that in complete transparency has outperformed the market. I do not believe that is a possibility for me to do with any degree of reliability, even though I do feel as though I know quite a bit. I also understand that the people who do this professionally at the highest level, like Warren Buffett, do warn against getting a little bit cocky, thinking you can outperform the market reliably. So the majority

of my capital still goes into index funds, into my Roth, into my high interest savings, into areas that I feel are safe, stable, secure, and likely to perform at a high rate. Hey guys, just wanted to take a quick second to say thanks so much for listening to the podcast. And if you're finding value, it would mean the world to me if you would share it on your social media. Simply screenshot whatever platform you're listening to and share the episode But when there is a dip like what we've seen from COVID, I thought that I would be missing out on some opportunity if I did not jump. And again, every stock that I named you up until this point in the portfolio that I opened on March 13th has returned at 27.28%, which if you follow me on Twitter, you saw that I shared that. And I feel as though that's an amazing opportunity. I don't think I'll

ever get the opportunity to reliably have returns of 27%. But when you're capable of buying a dip or buying low, you can oftentimes get great returns buying things that might make for long term holds. And again, one of the rules that I invest by is don't buy anything that you aren't willing to hold for five years. And again, I wouldn't recommend anybody buy any stocks if you haven't invested in index funds, put some money into an emergency fund, and you just don't have a general acumen for this stuff. Like I've been doing this for a long time and I still worry about some of the decisions that I make. And I think a lot of people just get into this haphazardly and don't understand what they're doing. So always practice caution with any type of stuff like this. But yeah, I'm not a broker. I'm a personal trainer. But if you follow me on Twitter, which I'm sure you do, which is where this question came from, that's the story

behind that. That question makes me laugh because one of the things that I have dealt with in my life is people try to pigeonhole me into being simply just a fitness professional. And for anybody listening in any field, whether you're a coach, whether you're a broker, whether you're a real estate person, maybe you work at a grocery store, whatever you do, people like to, they kind of encapsulate your identity and put it into the box as to what your primary source of income is. So whatever it is that you do for the bulk of your work, that's what they classify you as. And I've kind of always rejected that. I'm a very curious person. I'm interested in a multitude of things. I have a very curious, inquisitive personality, and I don't want to miss out on things. So I have a multifaceted degree of things that I like to look into and research and I'm focused on and finance just so happens to be one of those things. And I would strongly encourage anybody listening if,

you know, you don't have to be a broker, a financial advisor, or even have a high paying job to start learning the basic fundamentals of financial fitness. It sounds silly to say this, but perhaps the most overlooked part of your overall health is having a little bit of financial stability. The number one cause of divorce is finance. The number one cause of stress is finance. The number one cause of depression might well be finance. Who knows, right?

But realistically, I'll tell you this. If you can get a stranglehold on basic fundamental economics, basic fundamental financial fitness habits, things like having an emergency fund, things like having some automated investing strategies that will help protect your future, that's huge. And you don't have to be a genius. You don't have to be a buzz, a whiz kid. You don't have to be on fucking Robin Hood or E-Trade buying and selling and day trading like a lot of these people are right now. You don't have to follow Barstool, Dave Portnoy's motherfucking like shooting from the hip advice, part of my French. You can do things to help yourself by simply being aware and understanding

it in the same way we constantly preach about the basics being really important for fitness. The same thing is true for finance. I look at buying stocks and trying to make money on stocks. The same way I look at crash dieting. It might work really, really well for the short term for a lot of people, but most people fuck up. Whereas we have more consistent opportunity for us and the opportunity to invest more safely by following some tried and true principles in the same way we do with our most fundamental fitness tendons. So next question is from at Leah underscore Hrovat. And she says, do desk jobs really cause cellulite? And the answer to that will be the shortest answer of the day. And that answer is, of course, absolutely not. Absolutely not. Absolutely not. Absolutely not. So next question from at joe.joe.tt at joejoe.tt. What substitute dumbbell exercises for pull-ups that I can do at home? So this is a tough question, but when we talk about the pull-up, what we're really doing is we're doing what we refer to in the traditional sense as a vertical pull. Our arms are above our head. We are then extending our arm back behind the body, flexing our elbow. You know, our shoulders are possibly retracting. At the very least, they're depressing

as we pull our torso up. And this is what we do in many ways when we do a lat pulldown. This is what we do when we do pull-ups. This is what we do when we do straight arm pulldowns. But that's a really hard movement to replicate with something like a dumbbell. However, it is possible to get some of those similar principles doing a dumbbell pullover. So think about the starting position of a lat pulldown, the starting position of a pull-up, and the starting position of a dumbbell pullover. So think about the starting position of a lat pulldown, the starting position of a pull-up, and the starting position of a dumbbell pullover. In all of those instances, the arms are what we would call flexed. They're over our head, right?

In many cases, our biceps covering our ear. And what that's doing in that act of flexing our shoulders, right? We're overhead. Our lats, the muscles that run doing in that act of flexing our shoulders, right, we're overhead, our lats, the muscles that run from effectively the front of our arm, our armpit, all the way down to our ass, well, not really all the way down to your ass, but quite low on the back, are stretched. So there's an eccentric action. There's a stretch in our lat. And in an effort to get our body over that bar on a pull-up,

to pull that bar down to our chest on a lat pull-down, to pull a dumbbell from overhead to about mid-sternum on a pull-over, we have to take those stretched lats and contract them concentrically. And that's the work we're looking to do, which is a controlled concentric contraction followed by a controlled eccentric contraction. That's the work we're looking to do, which is a controlled concentric contraction followed by a controlled eccentric contraction. That's the functional tenant of all resistance training. And it's really hard, like I said, to replicate that vertical pull where our arms start inflection and finish an extension like they do in a pull up in a lat pull down with a dumbbell. You might want to try a lat biased dumbbell row, which is effectively just your traditional dumbbell row.

But instead of just cueing vertical line of pull with the dumbbell, we instead want to pull, we want to cue more of a, I guess you would call it like a posterior translation of the elbow. We really want to focus on shoulder and extension, pulling that elbow back towards our hip nice and far more than we do just pulling the dumbbell straight up. So it's almost like a sweep. And then we have the option I talked about earlier, which is a dumbbell pullover, which again, we start with the weight in the overhead position, the arms are flexed, we have to again, contract through a range of motion that pulls that dumbbell from above the

head over to about the mid chest. It's not an optimal movement to hit the lats, but it is a movement you can use to hit the lats if all you have is dumbbells. So next question is from at Alex Navarro 1996 and he asks my thoughts on fish oil supplements. So of all of the supplements I recommend to my clients, fish oil is usually very high up on the list. It's something that I believe in quite heavily as a potent anti-inflammatory supplement. It's been shown in many studies to help with hypertrophy at higher doses. It's been shown to help heart health, help with cholesterol, triglycerides, blood pressure, arterial plaque, arrhythmias, mental disorders,

again, related to inflammation, most likely the health of the eye. I already hit on inflammation reduction. It can help with supporting pregnancies. It can help with reducing fatty liver, all kinds of amazing things. And it really boils down to the fact that to be in an ideally healthy light, an ideally healthy with a low inflammatory environment for the body, we need an optimal balance of omega-3 to omega-6 fats. And the traditional Western diet is loaded with omega-6 fat. So it throws that omega-3 to omega-6 ratio way, way, way out of alignment.

And depending on who you talk to, they'll tell you the recommended ratio of omega-6 to 3 is 4 to 1. Now, the traditional Western diet is usually anywhere from 10 to 1 to like 20 to 1, 30 to 1, even all the way up to 50 to 1. And so what adding more omega-3s does is it helps bring that ratio back into balance. We need fat in our diet. We need omega-6 fat in our diet, but we need to live within that ratio. And so supplementing with additional omega-3, usually in the form of fish oil, although that's not the only place you can get it, is a great tool for bringing that ratio closer to that four to one range that we're looking for to get the benefits I just told you. In the ways, like all the ways I told you that fish oil helps with managing things, it's usually through the pathway of simply just bringing that omega-3, omega-6 ratio back into an ideal place. And so in the

same way that we look at fish oil as being a potent anti-inflammatory, we look at omega-6 loaded oils like canola oil as being incredibly pro-inflammatory. So you have things like anti-inflammatory fish oil and pro-inflammatory canola oil. Why is canola oil pro-inflammatory? Because it has the opportunity to skew the ratio, whereas the anti-inflammatory omega-3 has the opportunity to bring the ratio closer to normal. So that's really what we're trying to capture here with looking to supplement with omega-3. Now, taking one fish oil capsule a day is probably going to help, but not nearly as helpful as aiming for like one to two grams of omega-3 a day. And that would probably be closer to like four to five fish oil capsules. If you're not inclined to take fish oil supplements, that's totally fine. Eating fatty cold water fish is one of the best ways to get omega-3s into your diet. So just make sure you're doing hopefully one of those two things.

And again, if you're a vegan or a plant-based eater, you just don't like fish, there are algae based omega-3 supplements. It's interesting that omega-3 rich foods are found so heavily in water or the ocean, I should say. I don't know why necessarily that is, but I find that to be quite interesting. But yeah, so there's some tips for you with regards to omega-3 supplementation. I am all for it. However, I do think that in the context of a healthy diet, it becomes less necessary. So last question is from at dian fit. And she says, would you benefit from a plant based protein just as much as you would a whey protein? If that plant protein

has a representative blend of proteins that can contribute the requisite balanced profile of amino acids that we get from animal protein, animal protein reliably has more leucine, isoleucine, valine, and much more generally balanced contribution of those amino acids we need for muscle growth. I'd say, yeah, they're both awesome. Usually you're going to get that from something like a pea brown rice protein blend, right? But if you're unable to get a blend of plant proteins, I would say that whey for most people is going to be a superior option with regards to building muscle and promoting overall lean body mass. So guys, hopefully you enjoyed today's Q&A. Just one more time before I let you go. Today is the big launch day of Power Build and the For Him,

For Her program bundles. 12 weeks of programming per program bundles come with two programs. That's six unique phases of training spread across almost six months to help you get back in a rhythm. If you are at a place right now where you're showing up to the gym with no direction, no stability, you don't know what you want to do, you don't know where you're going, you're going through the motions, this is a sign. It's time to get back on track. It's time to start doing something by the book, following it, making progressions, writing down your notes, and really taking your training seriously. If you're spending the time to go to the gym, go to your garage, go to a park, workout outside, but you're not spending the time to actually make

sure you're making progress, You're robbing yourself of the fruit that comes from the seeds you plant. If you're going to sow the seeds, you want a good harvest. This is that middle ground place, guys. So again, 15% off power build, 15% off the for her or for him bundle using the podcast listener exclusive promo code dynamic. And again, that's www.coachedaniematranga.com. All of this stuff is going to be available to you in the show notes, which will be attached again to this episode on iTunes and Spotify.

Thank you all so much for your support. If you enjoy the podcast and you just like what I generally do here, buying programs is an amazing and fantastic way to support my content. Even if you don't wanna do it, if you get any value from the content and you're one of the people who DMs me all the time

saying, man, I love what you're doing, I just wanna say I appreciate you, this is a great way to show your appreciation. And if not, hey, that's totally good. Stay tuned for the next episode. I appreciate every single one of you a lot. Please leave me a five-star rating and review on iTunes and share this episode if you gleaned any value

from today's Q&A. Thank you so much for tuning in and have a good one.